A member recently asked me something that captures what so many health-conscious adults wonder but don’t always say out loud:
“I sleep 5–6 hours, wak
I work, think, even exercise on 5–6 hours. How big a deal is my sleep? Read Post »
Do I just need less sleep as I get older? Do you ever find yourself thinking: “I’m 52, I wake up around 3–4 a.m., and I function. Maybe I just need le
Inflammation follows a circadian rhythm controlled by the interaction between the immune transcription factor NF-κB and the molecular clock protein BMAL1. At night, as cortisol drops to its lowest concentration, NF-κB activity rises — and in people with chronic inflammation, that rise overshoots. NF-κB activation redirects CLOCK/BMAL1 complexes toward inflammatory gene transcription. This creates a
Yes – and histamine intolerance can contribute to sleep problems, especially sleep maintenance insomnia. Histamine intolerance occurs when the body cannot break down histamine efficiently, usually due to low diamine oxidase (DAO) enzyme activity. In a prospective prevalence study of 167 adults with insomnia-related symptoms, 82.6% carried AOC1 variants associated with DAO deficiency. Histamine is
Histamine is a primary wake-promoting neurotransmitter in the brain. Brain-resident mast cells can release histamine, and mast-cell histamine follows circadian patterns that appear most relevant in the late sleep period and early morning. When mast cell activation is elevated – from chronic inflammation, stress, or immune imbalance – this natural peak may overshoot the threshold
When a fasting window extends past 12-14 hours, the liver runs low on stored glycogen. To keep the brain fueled overnight, the body turns to gluconeogenesis — manufacturing glucose from amino acids and lactate — a process accompanied by rises in cortisol and growth hormone. These hormones activate the brain’s arousal centers, and can produce
Why Does Intermittent Fasting Disrupt Your Sleep? Read Post »
Yes. Insulin sensitivity follows a circadian rhythm — highest in the morning, lowest in the evening. The clock genes BMAL1 and CRY1 regulate pancreatic insulin secretion and hepatic glucose output. In early type 2 diabetes, this rhythm is not merely blunted — it reverses, with insulin sensitivity lowest in the morning. The Dawn Phenomenon is
Research supports four evidence-based approaches to raising GABA activity naturally. Exercise — particularly high-intensity interval training — increases cortical GABA by approximately 20%. Yoga showed a trend toward elevated thalamic GABA and correlated with mood improvements in ways that matched-calorie walking did not. Certain gut bacteria (Lactobacillus and Bacteroides species) produce GABA directly, and moderate
How Do You Increase GABA Levels Naturally for Better Sleep? Read Post »
Testosterone and GABA are biochemically linked. The body converts testosterone into androstanediol, a neurosteroid that positively modulates GABA-A receptors — the same receptors that hold sleep together through the night. As testosterone declines with age, this neurosteroid-mediated GABA support declines with it. A prospective study in a transgender cohort confirmed that testosterone causally reshapes sleep
The evidence is mixed. A 2020 review of 14 trials concluded the evidence for oral GABA improving sleep is “very limited,” with studies small and industry-funded. Fermented GABA showed stronger results — one trial reduced sleep latency from 13.4 to 5.7 minutes on polysomnography. The central question is whether oral GABA crosses the blood-brain barrier.
Do GABA Supplements Help You Stay Asleep Through the Night? Read Post »
