Related Episodes for How Evening Sauna Use May Support Sleep

“Severe sleep deprivation offers one such model. In a randomized crossover study of 15 healthy young adults, a single dose of 0.35 grams per kilogram changed brain-energy measures and reduced deterioration on selected cognitive tasks during about 21 hours awake.”

“A small magnetic-resonance spectroscopy study also found that 20 grams per day for four weeks increased brain creatine by an average of about 8.7 percent, showing that brain uptake is possible but variable.”

“In a randomized crossover study of 15 adults, a single weight-based dose changed cerebral energy metabolites and reduced deterioration on some cognitive tasks during about 21 hours without sleep. Dr. Patrick uses 10 grams daily and sometimes takes more during travel or sleep loss.”

“A single 0.35-gram-per-kilogram dose of creatine monohydrate, equal to 24.5 grams for a 70-kilogram adult, reduced fatigue and improved word memory and processing speed on selected tasks versus placebo. It also changed brain-energy measures.”

“A later crossover study using a lower weight-based dose found its clearest benefit in reasoning, while several memory, accuracy, fatigue, and sleepiness outcomes did not reliably improve. Routine muscle supplementation and acute sleep-loss research use different protocols.”

“In another randomized trial, advice to drink an additional 1.5 liters of water daily improved migraine-specific quality of life, even though headache-day counts did not clearly change. Selected nutrients may help some people as part of a broader prevention plan.”

“Long-term population research has identified age-independent declines in testosterone in some male cohorts, supporting the view that changes in men's hormonal health can involve more than aging alone. BPA and phthalates can interact with hormone-related biological pathways.”

“A meta-analysis of 19 randomized trials involving 1,683 participants found modest average improvements, including about seven minutes less time to fall asleep and eight minutes more total sleep. Product quality can make dose selection difficult.”

“A small randomized trial in trained athletes found that 20 milligrams per day for two weeks increased total antioxidant capacity and glutathione peroxidase and reduced post-training DNA damage versus placebo; it did not test performance or long-term adaptation.”

“Whereas fasting turns off multiple pathways associated with aging, such as mTOR and IGF-1, eating for optimal fitness activates these important processes. The IGF-1 pathway, in particular, plays key roles in growth and is strongly associated with cancer.”