Tests, Fixes, and Ideas That Are Shaping My Longevity Strategy

Does Ozempic Muscle Loss Affect Your Sleep? Sarcopenia, Temperature, and Deep Sleep

Metabolic Sleep, Sleep & 3AM Wakeups /

In semaglutide trials, lean-mass reductions have ranged from near 0% to about 40% of total weight lost, with broader GLP-1-based therapy reviews showing wide variation. Skeletal muscle is one of the body’s major heat-generating tissues. When lean mass declines, thermogenic capacity may fall, and the evening temperature changes that support sleep onset may become less […]

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Does Your Gut Decide Whether Your NAD+ Supplement Works?

Metabolic Sleep, Sleep & 3AM Wakeups /

Gut bacteria perform the rate-limiting step in NAD+ precursor metabolism. Isotope-tracing studies show that orally ingested NR and NMN are not absorbed intact in large quantities. Instead, gut bacteria expressing the nicotinamidase enzyme (pncA) convert nicotinamide into nicotinic acid, which the liver then uses to synthesize NAD+ through the Preiss-Handler pathway. In germ-free mice lacking

Does Your Gut Decide Whether Your NAD+ Supplement Works? Read Post »

Night Owl or Delayed Sleep Phase Disorder? How to Know the Difference

Circadian Sleep, Sleep & 3AM Wakeups /

A night owl preference and delayed sleep phase disorder share an evening chronotype, but they are not the same condition. Delayed sleep phase disorder is a circadian rhythm disorder: a clock delay persisting three or more months with functional impairment — difficulty meeting social and work demands, daytime fatigue, and elevated mood and anxiety disorder

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How Do Probiotics Reach Your Brain? The Vagotomy Evidence

Autonomic Sleep, Sleep & 3AM Wakeups /

When scientists severed the vagus nerve in mice and gave them the probiotic Lactobacillus rhamnosus JB-1, the behavioral and stress-hormone effects disappeared — anxiety reduction and corticosterone suppression required an intact vagus nerve (Bravo et al., 2011). Electrophysiological recordings showed JB-1 fires vagal afferent neurons within minutes of gut contact (Perez-Burgos et al., 2013). A

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Can Vagus Nerve Stimulation Devices Improve Insomnia? What the Research Shows

Autonomic Sleep, Sleep & 3AM Wakeups /

Transcutaneous auricular vagus nerve stimulation (taVNS) improved insomnia in multiple randomized controlled trials. A 2024 Journal of the American Medical Association (JAMA) Network Open trial found taVNS reduced insomnia severity by 4.2 points more than sham stimulation over 8 weeks, with benefits sustained through 20 weeks. A 2025 meta-analysis pooling 6 trials (336 participants) confirmed

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How Does UV Light Age Your Eyes? The Two Types of Lens Damage That Affect Your Vision and Your Sleep

Circadian Sleep, Sleep & 3AM Wakeups /

UV light ages the eye’s lens through two distinct mechanisms — and both disrupt your sleep. UV-B radiation photooxidizes crystallin proteins at the lens periphery, producing cortical cataracts. Meanwhile, kynurenine metabolites accumulate in the lens nucleus throughout life, yellowing it progressively — a process UV-A radiation accelerates. Both types of damage filter out the 480

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What Supplements Have Evidence for Menopause Insomnia?

Sleep & 3AM Wakeups, Women's Hormones and Sleep /

Magnesium has the strongest evidence base, with three randomized controlled trials showing reduced insomnia severity, increased sleep time, and improved deep and REM sleep in menopausal-age women. Ashwagandha has two RCTs — one in perimenopausal women — showing improved sleep quality via cortisol reduction. Valerian has one RCT in postmenopausal women and a second RCT

What Supplements Have Evidence for Menopause Insomnia? Read Post »

Why Does Inflammation Cause Insomnia?

Autonomic Sleep, Sleep & 3AM Wakeups /

Peripheral inflammation causes insomnia primarily through the vagus nerve. Inflammatory cytokines like TNF-alpha and IL-1-beta activate vagal sensory neurons that relay signals to the brainstem nucleus tractus solitarius within minutes — faster than blood-borne pathways. Animal vagotomy studies confirm this: severing the vagus nerve blocks inflammation-driven sleep changes at physiologically relevant doses. In humans, two

Why Does Inflammation Cause Insomnia? Read Post »

Will Your Sleep Go Back to Normal When You Stop Ozempic?

Metabolic Sleep, Sleep & 3AM Wakeups /

It depends on which type of sleep disruption you experienced. Drug-dependent effects — especially GI side effects and possible GLP-1-related arousal effects — would be expected to ease as semaglutide exposure declines over about five weeks. Dream changes are reported anecdotally, but PubMed-indexed evidence directly tying semaglutide to vivid dreams or nightmares is limited. Weight-dependent

Will Your Sleep Go Back to Normal When You Stop Ozempic? Read Post »

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