Tag Archive for: Tips

Expert Tips for Better Sleep & Healing Leaky Gut: Improve Sleep Hygiene and Gut Health Naturally from Dr Eric Nepute.

Let’s address a question about sleep from a young man in St. Louis. He’s struggling with insomnia and poor sleep habits from college, affecting his health.

Sleep is crucial for healing. Poor sleep can lead to weight gain, increased blood sugar issues, reduced hormone function, and chronic inflammation. Most people need 6 to 8 hours of sleep per night, but those with the MTRR gene may require 8 to 10 hours to function properly.

To improve sleep, start by eating clean and maintaining hydration. Intermittent fasting and regular exercise, like walking, can also help. Walking after meals can lower blood sugar by up to 30%, which might improve sleep.

Consider peptides such as BPC-157, EPAM, Morin, TH-CMAX, and Cink, which are beneficial for sleep. Ensure vitamin D levels are between 60 and 100 for deep sleep. Melatonin can also help; take 25-35 mg a few nights a week, but don’t overuse it.

Incorporate deep breathing exercises or box breathing to aid sleep. Use technologies like binaural beats and meditative music to balance brain waves, which can also help with sleep and be equivalent to a 4-hour nap.

Avoid caffeine 10 hours before sleep, food 3 hours before, and alcohol 4 hours before bed. Caffeine can affect sleep for 10-12 hours, while alcohol and food impact sleep for 3-4 hours. Your brain and gut are connected, so digestion can interfere with sleep.

Try these strategies first. If there’s no improvement after six weeks, let us know.

Now, let’s discuss leaky gut. Most Western diets lack fiber, crucial for gut health. Without sufficient fiber, proper gut bacteria can’t form, leading to leaky gut syndrome. This can cause insomnia, anxiety, depression, and fatigue.

To heal leaky gut, intermittent fasting and eating nutritionally dense foods are effective. Include fermented foods like kimchi and kombucha, and cabbage soup. Celery juice is beneficial and won’t spike insulin.

Increase fiber with plant-based foods and avoid oxalate-rich vegetables like kale and spinach. Cut out white flours, gluten, and almonds. Use a high-quality probiotic and prebiotic. Healthy fats like ghee butter and extra virgin olive oil support gut health. Aim for 1-2 ounces of olive oil daily, and use ghee from grass-fed cows for butyric acid production.

Sleep Improvement, Sleep Hygiene Tips, How to Sleep Better, Insomnia Solutions, Leaky Gut Syndrome, Gut Health Tips, Intermittent Fasting Benefits, Peptides for Sleep, Vitamin D and Sleep, Melatonin Use, Deep Breathing for Sleep, Box Breathing Techniques, Natural Sleep Remedies, Fiber and Gut Health, Fermented Foods for Gut Health, Celery Juice Benefits, Healing Leaky Gut, Gut Health Diet, Healthy Fats for Gut Health, Probiotics and Prebiotics

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