Follow me on IG and get Holistic Health Hacks below. Holistic Health Hacks: guerrillazen.com/holistic-health-hacks Instagram: instagram.com/guerrillazen/
Bright light such as sunlight exposure 15-30 minutes with as much skin as possible. Blue light blockers on screens. Sleep in complete darkness Eat protein-dense meal first thing in the morning (you can still intermittent fast). Don't eat a heavy meal within 3-4 hours of sleeping, also avoiding social stimuli near bedtime. Light therapy devices.
Along with keto and IF for the last 6 months I downloaded a blue light filter onto my tablet that comes on at 9pm (you can change which options like incandescent, candlelight etc) and goes off at 7am- along with downloading and customizing the free Relaxio app and it's helped my sleep tenfold. I don't feel exhausted and the need for a nap during the day anymore. I don't feel my brain wandering when I stir through the night- I stir but only briefly before falling asleep again.
I've had insomnia issues and adrenal issues on and off for years. I live in the rainy NW. Lack of sun is a big contributor to my issues. I do most of these things and, in fact, set my bedroom up in the basement, because it's cooler and darker. The one that's difficult for me is eating in the morning. I have never been big on breakfast and figured out I was IF naturally if I listened to my body. Perimenopause and back pain have been dusrupting my sleep for a while now. Maybe I'll do an experiment and make myself eat protein for a while every morning to see if I notice a difference. Love your videos! Thanks so much.
This is very informative, thank you. Made all the points. Now it's time to act! I've read that Circadian Rhythm disruption is one of the causes, if not (for some people) the main cause for mood swings and anxiety. In Italy, an hospital is actually using light therapy, sleep deprivation therapy and circadian rhythm fix to cure depression. And it works. That's how important circadian sleep patterns are and how important is good sleep. It takes a month to start regulating itself, and can take several months to completely be fixed, so it's good to start asap if you have any sleep related conditions. Bad rhythms and sleep are also related to insulin resistance, which in the long term can lead to diabetes. so... Wish you all a great circadian rhythm fix! (I'm the first one that needs to fix it) Who's starting the challenge TONIGHT?! Let's start!
Hi i have the same problem , i have insulin resistance and depression due to a poor circadian rhytm and tinnitus . how do i start ? What do i do please explain as i want this to be fixed ASAP
I just found your channel . I am studying for my ACE Personal Trainer certificate . And your explanations are very helpful . Take care , thanks again .
Great video! I think it's still early but I would say I like the way the channel has been changing. It looks like you feel better to communicate with us now than some time ago. I hope you feel that! 👍
Hey man thanks for recommending me a light alarm clock. Gonna try it out and hopefully this helps me wake up sooner than 8 hours and earlier in the morning
Loved these tips! especially the protein one, as it takes me so long to get there and back from the gym I tend to eat most of my protein later on in the day, maybe a video on digestion?! mine is awful and I try to eat the best way that I can with my veggies etc- I know you have done numerous videos on inactive glutes, lateral pelvic tilt, etc but another thing that I have been working on is my lack of internal rotation and deep tissue work around the hip area, I have never been able to do a squat and don't even feel like this is something that happened over time! I have watched your video about this as well and also Shane Dowd's, I just don't know if there is anything else I can do or if you have any other recommendations! (I live in england so with the healthcare they don't really care about this or not and little is done through going to a physiotherapist) however, I have had some bone setting treatment done! but this takes a while for everything to adjust my left knee just won't go out- and I have done ankle mobility working on stretching out my calves as well.
Great info! In your opinion when is the best time for working out?? I wake up at 3:30 am for work and try to be in bed by 730pm everyday with a nap from 1:30-2:30.
Should you eat three meals a day to optimize circadian rhythm and just fast from 6 30 pm until about 9am ? Would that be a good routine to follow ? trying to control glucose also . Could you do a video on routines including exercise for health .
Hi. How about candles? I've been using Uvex blue blocking glasses at night for 2 weeks now. Noticing a big difference 😊 But I can't wear them in the shower at night and I don't want to turn on the bathroom lights.
A great topic would be about specific exercises to improve sex (kegels, abds, or whichever you consider to be the best ones, apart from compound exercises for boosting T). Also you could make a summary of some of the best lifestyle strategies you think would improve sexual function (sunlight, cold, sauna,etc) Sex is still somewhat taboo, but who doesn't want an awesome session? :)
If I get Black out shades I don’t wake up till noon! I have to have curtains open so light at least wakes me up before noon. My boyfriend screws up my rythem cuz he insists he can’t asleep with curtains open. Then gets pissed at me cuz I sleep all day!! He will open the curtains around 9 but for some reason that don’t work for me like it does if the light starts coming in at 7am
I keep waking up cuz I’m cold. Then I’m exhausted and feel sick at 3am when I have to go to work and dealing with the nausea makes me late -so what’s going on?
Follow me on IG and get Holistic Health Hacks below.
Holistic Health Hacks: guerrillazen.com/holistic-health-hacks
Instagram: instagram.com/guerrillazen/
Bright light such as sunlight exposure 15-30 minutes with as much skin as possible.
Blue light blockers on screens.
Sleep in complete darkness
Eat protein-dense meal first thing in the morning (you can still intermittent fast).
Don't eat a heavy meal within 3-4 hours of sleeping, also avoiding social stimuli near bedtime.
Light therapy devices.
Along with keto and IF for the last 6 months I downloaded a blue light filter onto my tablet that comes on at 9pm (you can change which options like incandescent, candlelight etc) and goes off at 7am- along with downloading and customizing the free Relaxio app and it's helped my sleep tenfold.
I don't feel exhausted and the need for a nap during the day anymore.
I don't feel my brain wandering when I stir through the night- I stir but only briefly before falling asleep again.
I've had insomnia issues and adrenal issues on and off for years. I live in the rainy NW. Lack of sun is a big contributor to my issues. I do most of these things and, in fact, set my bedroom up in the basement, because it's cooler and darker. The one that's difficult for me is eating in the morning. I have never been big on breakfast and figured out I was IF naturally if I listened to my body. Perimenopause and back pain have been dusrupting my sleep for a while now. Maybe I'll do an experiment and make myself eat protein for a while every morning to see if I notice a difference. Love your videos! Thanks so much.
This is very informative, thank you. Made all the points. Now it's time to act!
I've read that Circadian Rhythm disruption is one of the causes, if not (for some people) the main cause for mood swings and anxiety.
In Italy, an hospital is actually using light therapy, sleep deprivation therapy and circadian rhythm fix to cure depression. And it works. That's how important circadian sleep patterns are and how important is good sleep. It takes a month to start regulating itself, and can take several months to completely be fixed, so it's good to start asap if you have any sleep related conditions. Bad rhythms and sleep are also related to insulin resistance, which in the long term can lead to diabetes. so... Wish you all a great circadian rhythm fix! (I'm the first one that needs to fix it)
Who's starting the challenge TONIGHT?! Let's start!
Great comment. Good encouragement, well done.
Hi i have the same problem , i have insulin resistance and depression due to a poor circadian rhytm and tinnitus . how do i start ? What do i do please explain as i want this to be fixed ASAP
4 Tips:
1. Staying active during the day
2. Ramping up activities in the morning
3. Having a great sleep routine
4. Having a consistent schedule
Definitely valuable! Sleep affects everything important to us, so it should be prioritized
I really enjoyed this ! trying to live by circadium rhythm this helped alot
I just found your channel . I am studying for my ACE Personal Trainer certificate . And your explanations are very helpful . Take care , thanks again .
Good info, thanks!
Sun gazing is the most effective thing I have ever done to restore my groove...
Great video!
I think it's still early but I would say I like the way the channel has been changing. It looks like you feel better to communicate with us now than some time ago. I hope you feel that! 👍
This is full of very useful info. Living in the midwest, I use a sun light when the days are shorter
Hey man thanks for recommending me a light alarm clock. Gonna try it out and hopefully this helps me wake up sooner than 8 hours and earlier in the morning
good one!
Great info. I'm always looking to improve my sleep.
Can you do a video on pec strains. How to prevent it and how to rehab/fix it to get back to training again.
Thanks in advance. I'm learning a lot
Loved these tips! especially the protein one, as it takes me so long to get there and back from the gym I tend to eat most of my protein later on in the day, maybe a video on digestion?! mine is awful and I try to eat the best way that I can with my veggies etc- I know you have done numerous videos on inactive glutes, lateral pelvic tilt, etc but another thing that I have been working on is my lack of internal rotation and deep tissue work around the hip area, I have never been able to do a squat and don't even feel like this is something that happened over time! I have watched your video about this as well and also Shane Dowd's, I just don't know if there is anything else I can do or if you have any other recommendations! (I live in england so with the healthcare they don't really care about this or not and little is done through going to a physiotherapist) however, I have had some bone setting treatment done! but this takes a while for everything to adjust my left knee just won't go out- and I have done ankle mobility working on stretching out my calves as well.
Great info! In your opinion when is the best time for working out?? I wake up at 3:30 am for work and try to be in bed by 730pm everyday with a nap from 1:30-2:30.
Should you eat three meals a day to optimize circadian rhythm and just fast from 6 30 pm until about 9am ? Would that be a good routine to follow ? trying to control glucose also . Could you do a video on routines including exercise for health .
Many thanks!
Useful information bro thanks
great info, thanks
Great Video!
Hi. How about candles? I've been using Uvex blue blocking glasses at night for 2 weeks now. Noticing a big difference 😊 But I can't wear them in the shower at night and I don't want to turn on the bathroom lights.
Hi.... Kindly Do a video about human metabolism... That would be helpful
So that's why whenever I go on holiday im back to feeling 100%?
A great topic would be about specific exercises to improve sex (kegels, abds, or whichever you consider to be the best ones, apart from compound exercises for boosting T). Also you could make a summary of some of the best lifestyle strategies you think would improve sexual function (sunlight, cold, sauna,etc) Sex is still somewhat taboo, but who doesn't want an awesome session? :)
If I get Black out shades I don’t wake up till noon! I have to have curtains open so light at least wakes me up before noon. My boyfriend screws up my rythem cuz he insists he can’t asleep with curtains open. Then gets pissed at me cuz I sleep all day!! He will open the curtains around 9 but for some reason that don’t work for me like it does if the light starts coming in at 7am
If you read before bed would candles be good for light or would that light from the fire keep you awake
I keep waking up cuz I’m cold. Then I’m exhausted and feel sick at 3am when I have to go to work and dealing with the nausea makes me late -so what’s going on?
what are the best times to sleep and wake up ?
Best times are when you feel like it.
Not completely true, the best times are actually often with the sunlight rise and fall
Make a video about 50,000 iu VItamin D
So This is why I sleep better with the AC on
No links 👎.
First
haha, even beat me yo
GREAT INFO