Related Episodes for Why You Can't Sleep (and How to Fix It) | Dr. Michael Grandner

“Candidates include vitamin D, omega-3 fatty acids, and TA-65, a product that purportedly contains extracts of astragalus membranaceus, a plant-based compound that demonstrates immunomodulatory, anti-oxidative stress, and anti-aging effects, the latter of which are associated with longer telomeres.”

“Normalizing the timing of food intake via time-restricted eating may help restore microbiome composition, potentially offsetting the increased disease risk. In this clip, Dr. Eran Elinav describes how the circadian rhythmicity of the microbiome is regulated and how this affects human health.”

“A national survey analysis estimated 2.6% severe deficiency, 22% moderate deficiency, and 40.9% insufficiency among US adults, although prevalence changes with the threshold used. These categories should remain distinct because insufficiency is not the same as clinical deficiency.”

“A 12-month randomized controlled trial found that vitamin D supplementation improved cognitive function, intelligence quotient scores, telomere length, and lowered oxidative stress markers in older adults with mild cognitive impairment (compared to placebo), suggesting that not only does vitamin D supplementation improve biomarkers of aging, but also functional outcomes.”

“A meta-analysis restricted to direct regional measures from MRI, CT, or ultrasound found a very small average hypertrophy benefit when creatine was combined with resistance training, with uncertainty around the pooled estimate and variation across sites and populations.”

“In a four-month randomized trial of 88 overweight, untrained middle-aged adults, daily doses of 500 or 1,000 milligrams improved some muscle and mitochondrial measures, while the primary outcome of peak power did not significantly improve.”

“In a controlled five-week crossover trial involving men with prediabetes, an early six-hour eating window with dinner before 3 p.m. improved insulin sensitivity, pancreatic beta-cell responsiveness, blood pressure, oxidative stress, and appetite without causing weight loss.”

“Longer endurance aerobic exercise seems to be most effective at producing higher levels of FGF21, coinciding with anecdotes you might have heard from runners who have successfully used exercise in this sort of way. Relevant publications Flippo, Kyle H., et al.”