0:15: ! Lack of sleep can increase insulin resistance. 2:23: 😴 High sugar levels can affect sleep by causing restless leg syndrome, hot flashes, irritability, nightmares, and frequent urination. 4:40: 😴 Lack of sleep can lead to reduced glucose clearance and delayed insulin response. 7:11: 🩸 Vasoconstriction in muscle tissue limits blood flow and glucose delivery, leading to elevated blood glucose levels. 9:32: 💡 Using red light therapy or looking at the sun in the morning can help establish a better circadian rhythm, while tart cherry juice before bed can improve sleep quality. Recap by Tammy AI
restless leg syndrome isn't something we should avoid. Moving your calf muscles is one of the most effective ways to directly reduce blood glucose as it's one of the only muscles which can directly run off the stuff (other muscles use glycogen). So restless leg syndrome is probably just your body trying to counteract that high suger level.
I’m a type 2 diabetic. This makes me look back to my early work years before my diabetes developed. I worked crazy shifts, multiple jobs and took college classes. I averaged 4 hours of sleep, then countered that during my day with so much Dr. Pepper. Young people, don’t do what I did!
I’m 55 years old. On average I get maybe 5 hours a night sleeping. I’ve done this since my teens. I reached pre diabetic about 8 years ago give or take. I went keto upon that discovery. I am no longer pre anything. I’m in better health then when I was probably 30. Yup I still average 5 hours of sleep. It’s a lot easier now that I’m back in shape. Sometimes wish I could get more but my body just doesn’t let me.
I’ve been an insomniac since my pre-teens with an average of less than 4 hours of sleep and waking up to use the bathroom several times during the night. I too started keto light and taking magnesium 2 hours before bed. I’m now sleeping better and managing my pre diabetes - hoping to reverse it but I’ve only been doing this for a couple of months. Lost 22 pounds and no more inflammation. Good luck to you - try the magnesium supplement. Also, no snacking before bed helps.
The thing is Thomas I developed sleep issues 1 year into my keto journey. But, I was sleeping a solid 5-6 hours, not waking during the night. I felt energised on waking, but suffered palpitations and increased thirst. My IBS was cured and otherwise I felt great, not tired until bedtime. I have started to carb cycle a bit, trying to find the right carbs for me, without setting me back pre keto IBS. Now I sleep longer, no palpitations, but don't feel that energised and it takes me a while to wake up in the morning. I miss my previous get up and go. I'd like to find that happy place again!
I have exactly the same issues on keto. Though I think keto is preferable despite these issues. Adding salt, potassium and magnesium helped a little. I found I need a lot more potassium than I used to take. Besides I think cycling with carbs only around workout may be a solution. But it’s hard to balance. Once I start eating carbs, I can’t stop… it takes efforts to get into ketosis again. So I need discipline.
Also Magnesium Glycinate. Magnesium helps with better sleep as does Glycinate. Try that with a cup of water with 1/4 teaspb of cinnamon, cardamom, honey, and nutmeg.
Critical information. Thank you, Thomas. Dealing with sleep has been the trickiest thing, for me,with delayed sterp phase, but slowly starting to see useful change. Thank you again.👍
I can't speak for everyone but I'm T2 diabetic, have sleep apnea, and am overweight. The amount of sleep I get never changed my blood glucose or A1c values. What did change those values is losing weight and that also helped my sleep apnea. Never hurts to get more sleep but I say losing weight will make far more difference.
Before I got my blood sugar under control I can testify to the fact that I suffered restless leg syndrome and irritability of nerves in my legs and back wrecking my sleep. Now since keeping my blood sugars below 100 on a daily basis plus working out daily both symptoms have disappeared and my sleep is much, much better.
I got a very comfy eye mask for a trip overseas. To Scandinavia in the summer. So, no sunset. The mask did the trick. But here's the thing, when I brought it home to North America and wore it at night. BANG! My sleep went through the roof! I have NEVER slept better. I guess the ambient light in the house and from outside was messing me up. Miraculous!
Coming from someone who's had chronic insomnia for 10 years and I'm perfectly healthy 44 years old work out 5 days a week My sleep is crap maybe I'm just a one-off but more research needs to be done on my best week I get about 25 hours total sleep averaging about 4 to 5 hours a night a couple nights I don't get any sleep during the week
Pre-keto: heartburn, restless legs every night & HORRIBLE CRAMPING many nites. Did keto two year, now easing back into carbs - a few slices of sour dough bread a day, the above symptoms have not returned. I do take chromium with higher carb meals and it helps. Before I was having to take papaya chewables for the heartburn and magnesium for my legs. I still like the mag if I'm not sleepy (and also GABA if I'm Really wide awake and have top get up early).
If I want to improve on my sleep I treat it like work hours, 9 to 5 every day! The earlier I shut down eating in the day the better sleep is for me as well.
Thomas, I can’t help but wonder, could it be the subjects that sleep less are insulin resistant for other reasons which happen to also effect their sleep? In other words, I can’t help but wonder if they don’t go far enough with these studies to rule out which is the cause and which is the effect..
Sleep is so underated, people don't realize the importance of this for all, mental health, hormones, losing fat, gaining muscle, practically all, I really feel the differences in performance and in all when one day I sleep bad and viceversa, I perform greatly in everything when I sleep great. Best
Sunlight (vitamin D and Melatonin), Nutritional Yeast (B vitamin complex) and exercise (1-2 miles walking about about 3.0 mph) have been game changers for my sleep.
Thomas, forty years ago, on my way to work, I'd always see old guys sitting in the donut shops at five in the morning. I always wondered, "Why were there always these old guys in donut shops this early in the morning?" Now that I'm 70 years old myself...I know. Benign prostatic hyperplasia (BPH), a natural factor of aging in men. It presses on the bladder to wake you up two or three times in the night, and by the second or third time, you won't go back to sleep. Men of the Silent Generation had the habit of just getting dressed and going somewhere when they were fully awake. Me...I get on the computer. BPH is coming for you, Thomas.
Hey, I was a Type 2 diabetic. I have lost 80 lbs and eat Carnivore and can only sleep 5 hours a night. I don't drink any water 5 hours before bed time and after 3-4 hours of sleep I get up to pee and I can not get back to sleep. When I take Inositol I can't get up after 8 hours of sleep. My last meal is at 11am in the morning. Any insights or wisdom? I am in the UK.
There are a lot of factors to consider. Like how long have you been in Carnivore? Are you ketogenic as well (you know you can drink too much milk)? Are you fat adapted (you’d need months if not a year in keto to be truly adapted)? Do you drink a lot of coffee (or caffeine from any source)? I’m fat adapted, and when I’m in ketosis, water retention is very short. I’d wake up from a dry mouth instead of having to pee if I stopped drinking water 5 hour prior to bed
@@onlyonecai Hi, I have been Keto Carnivore for a few years. I eat the same thing every day, 7 days a week. Breakfast 4-5 eggs , two tablespoons of butter and 6-8 pieces on bacon and hamburger patties for lunch. That's it. I eat under 20 grams of carbs a day which would be macadamia nuts handful of raspberries or blueberries. Any wisdom would be much appreciated. When I awake I walk fast for 30-45 minutes, about 5500 steps. Thanks for your comment.
oh, your food choice is excellent! I guess you are then very fat adapated. I've recently come across this idea of "insulin suppression" when your pancreas has not been activated by enough exogenous carbs for a long time. People in this state are experiencing type 1 diebete like symptoms but otherwise very healthy. I believe this was the reason why Paul Saladino went a "carb heavy" animal based diet, but Dr. Cywes recommended just adding more milk/diary daily. Personally, my routine just involves a weekly carb bombs with carbs from real foods like extra fruits, honey, and occasionally raw fish Sushi. I don't have problems with sleep unless caffeine is involved (I don't really feel the difference, but my sleep trackers do show some clear evidence)
The "Don't eat after dark" is one I disagree with. Not everyone can eat breakfast. I just feel bloated, gassy and sick if i try. That means I naturally did 16:8 all my life, became obese even with 16:8, and naturally ended up at 42 hours when doing ADF (I don't even want breakfast after 36 hours of fasting!). I would go as far as to say that advice like "don't eat after dark" is part of the challenge that us with a different "eating profile" than the norm is just forced to see through and stay vigilant about, or we end up screwed over big time. Nowadays I accepted that I can't listen to people in general for advice since it's mostly bs. I eat every 2-3 hours on my eat days, and tend to eat steamed brussels sprouts as my late meal, which improves my sleep and make my fast days much easier.
The only symptom of insulin resistance I have is my waist circumference. My fasting insulin is 4, glucose is 98, LDL is 94, A1C is 5. But my BMI is is 55. I am 59 yo, I have been an emotional eater since I was 9 years old. I rarely feel hungry. I wore a CGM for two weeks as well. Does this make any sense?
@@mettejensen8653 Yes same, they are one of my favorite foods. Excellent straight out of the can, and they also blend well with other dishes. I always go for the ones packed in spring water, as the ones packed in "olive oil" might not be the oil you think it is. And keep in mind, any high omega 6 oil will diminish the effect of the omega 3 from the sardines.
Tips to sleep: Red light therapy in am or sunlight Tart cherry juice before bed 20,30 ml Sauna 2to3 days a week Dont eat after dark. Eat with the sun. Eat larger at am then shrink over the day.
Vasoconstriction doesn't completely block blood flow! It's a slight restriction that increases blood pressure, maintaining flow rate to a great degree, I would think.
What if I only get like 6 hours at night but am able to consistently get an hour-long quality nap each day? Will the nap help improve my insulin sensitivity?
I am insulin resistant. Been on low carb over two months and recently keto…losing weight when I can’t afford to. Weight is less than 90 at 5’4 and fasting blood sugar is 108. Help!
I feel better when I get less than 5 hours of sleep. If I get more than that I will be groggy and yawning for most of the day. Wondering if this is due to me doing a carnivore diet?
Ugh. You described me to a tee. I've been aiming to start my fasting window by 5pm to avoid, you guessed it, restless leg, feeling too hot to sleep, general restlessness and frustration when trying to sleep. Now I know why: insulin resistance/high blood glucose. 🤦🏻♂ Your suggestions are ultra-spot-on btw. I sometimes take a hot bath (not the same as a sauna but similar result) and find it helps me sleep.
Thomas. Craig the tried the raw milk before bed to hel with kipping at night. It's a work in progress;) What is it when it feels like a person receives a pin prick in the index finger? I thought it maybe lack of potassium? Couple of Banana or Avocado right? Thank you Thomas, what next.
What if you work 3rd shift? Kinda hard not to eat at night and keep up energy at work without eating something. Also, if you add a 1 to 2 hour nap does that help with insulin sensitivity?
So what’s more important. Proper diet, proper sleep, or proper exercise. Because I don’t have time for all 3 working 13 hour days with a half hour to 45min commute. My life lately has been so hard I feel no matter what I do I have to cut a corner somewhere else
If you feel hot, frustrated, irritable at bedtime your blood sugar levels might be too high 😮 low blood sugar levels cause claminess, cold sweats, nightmares. Increased Nocturia which is night peeing.
in the beginning, your blood sugar levels are kept normal by insulin but as it progresses, and you become less insulin sensitive, your blood sugar rises too
@@HazerGore1185 There are exceptions to every rule. However, the people I'm talking about don't even exercise, and some of them binge eat caramel, bread, sausages, Tim-Tam biscuits, and so on - and they are still extremely lean. But I'm happy you're doing well.
If I had a nickle for every time I went home piss drunk at midnight, slept 4 hours and back to work over the years. 😂 if I had known I would live this long I would have taken much better care of myself. 😊
Well that sucks I average four and a half hours to sleep at night and there's really nothing I can do about it I get to bed as early as I can and I have to be up at 3:30 in the morning
Thank you! I have not slept over 4 hours in 15 years. It's not for lack of trying 😅. When I wake up in the night or am woken by something I cannot get back to sleep. If I miss my tiredness window and can't go to sleep then, then it won't come around for another 3 hours 😢
this might be the root of my T2....working at night in the music biz most of my life, catching a couple hours here and there, mostly during the day...because I've never been a sweets person... good video and explanation...
'What to do to reset body clock when I cannot look at light because I'm totally blind? So many totally blind people die young due to not seeing light and suffering from Non-24 Sleep Wake Disorder. Would love a hack that didn't require seeing light.
No because a sauna causes you to sweat out toxins. It's wby countries like Finland have more saunas than cars. Everything here is bad for your health. This is NOT the greatest country in the world by a long shot.
Lack of sleep impairs insulin sensitivity? So what? Most people catch up on sleep the next day. Insulin sensitivity is mostly too much fat on the body. Lose body fat, regain insulin sensitivity- it's that simple. But that simple information doesn't sell as supplements and books
What is it with the word literally being WAAAYYY overused these days? People are constantly using it just unconsciously when it's not even appropriate. There are so many other adverbs that can be used that are more appropriate.
0:15: ! Lack of sleep can increase insulin resistance. 2:23: 😴 High sugar levels can affect sleep by causing restless leg syndrome, hot flashes, irritability, nightmares, and frequent urination. 4:40: 😴 Lack of sleep can lead to reduced glucose clearance and delayed insulin response. 7:11: 🩸 Vasoconstriction in muscle tissue limits blood flow and glucose delivery, leading to elevated blood glucose levels. 9:32: 💡 Using red light therapy or looking at the sun in the morning can help establish a better circadian rhythm, while tart cherry juice before bed can improve sleep quality. Recap by Tammy AI
0:15: ! Lack of sleep can increase insulin resistance.
2:23: 😴 High sugar levels can affect sleep by causing restless leg syndrome, hot flashes, irritability, nightmares, and frequent urination.
4:40: 😴 Lack of sleep can lead to reduced glucose clearance and delayed insulin response.
7:11: 🩸 Vasoconstriction in muscle tissue limits blood flow and glucose delivery, leading to elevated blood glucose levels.
9:32: 💡 Using red light therapy or looking at the sun in the morning can help establish a better circadian rhythm, while tart cherry juice before bed can improve sleep quality.
Recap by Tammy AI
Thanks you!
This is why I can't do keto anymore, it increases cortisol in order to make ketones using those secondary pathways. I eat some fruit and honey now.
thanks 🙏 for this recap 👍
restless leg syndrome isn't something we should avoid. Moving your calf muscles is one of the most effective ways to directly reduce blood glucose as it's one of the only muscles which can directly run off the stuff (other muscles use glycogen). So restless leg syndrome is probably just your body trying to counteract that high suger level.
thank you bro
I’m a type 2 diabetic. This makes me look back to my early work years before my diabetes developed. I worked crazy shifts, multiple jobs and took college classes. I averaged 4 hours of sleep, then countered that during my day with so much Dr. Pepper. Young people, don’t do what I did!
Me too. Me too
I’m 55 years old. On average I get maybe 5 hours a night sleeping. I’ve done this since my teens. I reached pre diabetic about 8 years ago give or take. I went keto upon that discovery. I am no longer pre anything. I’m in better health then when I was probably 30. Yup I still average 5 hours of sleep. It’s a lot easier now that I’m back in shape. Sometimes wish I could get more but my body just doesn’t let me.
Same, very little sleep, stressful job, long travel time. Now, T2D.
I’ve been an insomniac since my pre-teens with an average of less than 4 hours of sleep and waking up to use the bathroom several times during the night. I too started keto light and taking magnesium 2 hours before bed. I’m now sleeping better and managing my pre diabetes - hoping to reverse it but I’ve only been doing this for a couple of months. Lost 22 pounds and no more inflammation. Good luck to you - try the magnesium supplement. Also, no snacking before bed helps.
Diet the worst thing IMO. Some people do not need 8 hours sleep.
The thing is Thomas I developed sleep issues 1 year into my keto journey. But, I was sleeping a solid 5-6 hours, not waking during the night. I felt energised on waking, but suffered palpitations and increased thirst. My IBS was cured and otherwise I felt great, not tired until bedtime. I have started to carb cycle a bit, trying to find the right carbs for me, without setting me back pre keto IBS. Now I sleep longer, no palpitations, but don't feel that energised and it takes me a while to wake up in the morning. I miss my previous get up and go. I'd like to find that happy place again!
I have exactly the same issues on keto. Though I think keto is preferable despite these issues. Adding salt, potassium and magnesium helped a little. I found I need a lot more potassium than I used to take. Besides I think cycling with carbs only around workout may be a solution. But it’s hard to balance. Once I start eating carbs, I can’t stop… it takes efforts to get into ketosis again. So I need discipline.
I was having trouble sleeping and started to take Magnesium just before i go to bed and it helped me sleep through the night and felt so much better
I'm doing that too
Glycinate?
Glycine is good for sleep. Tastes sweet too so you can pop it into a water bottle and drink it straight
@fmerritt00 I will have to check that out
@@AstonAcademia yes
Also Magnesium Glycinate. Magnesium helps with better sleep as does Glycinate. Try that with a cup of water with 1/4 teaspb of cinnamon, cardamom, honey, and nutmeg.
Critical information. Thank you, Thomas. Dealing with sleep has been the trickiest thing, for me,with delayed sterp phase, but slowly starting to see useful change. Thank you again.👍
I can't speak for everyone but I'm T2 diabetic, have sleep apnea, and am overweight. The amount of sleep I get never changed my blood glucose or A1c values. What did change those values is losing weight and that also helped my sleep apnea. Never hurts to get more sleep but I say losing weight will make far more difference.
Dizziness is another major factor as well. Excellent information Thomas!
Heads-up one of the most well rounded views out there generally. Great video as always.
Before I got my blood sugar under control I can testify to the fact that I suffered restless leg syndrome and irritability of nerves in my legs and back wrecking my sleep. Now since keeping my blood sugars below 100 on a daily basis plus working out daily both symptoms have disappeared and my sleep is much, much better.
I got a very comfy eye mask for a trip overseas. To Scandinavia in the summer. So, no sunset. The mask did the trick. But here's the thing, when I brought it home to North America and wore it at night. BANG! My sleep went through the roof! I have NEVER slept better. I guess the ambient light in the house and from outside was messing me up. Miraculous!
Coming from someone who's had chronic insomnia for 10 years and I'm perfectly healthy 44 years old work out 5 days a week My sleep is crap maybe I'm just a one-off but more research needs to be done on my best week I get about 25 hours total sleep averaging about 4 to 5 hours a night a couple nights I don't get any sleep during the week
You,ve just gone and solved my problems in the first 3:37 min. BRILLIANT!!!!! THANK YOU SO-SO MUCH.
Great advice!! Thank you for sharing this important information! 🙏
Great 👍🏻 intel
Thank you for sharing. Wisdom and knowledge food the soul.
Very good information to warn about problems with sleep deprivation and what you can do to rectify, Thanks.
wow that was a lot of good, realistic info and advice! Thanks! I'm gonna bookmark this one and come back to it again!
Pre-keto: heartburn, restless legs every night & HORRIBLE CRAMPING many nites. Did keto two year, now easing back into carbs - a few slices of sour dough bread a day, the above symptoms have not returned. I do take chromium with higher carb meals and it helps. Before I was having to take papaya chewables for the heartburn and magnesium for my legs. I still like the mag if I'm not sleepy (and also GABA if I'm Really wide awake and have top get up early).
If I want to improve on my sleep I treat it like work hours, 9 to 5 every day! The earlier I shut down eating in the day the better sleep is for me as well.
Thomas, I can’t help but wonder, could it be the subjects that sleep less are insulin resistant for other reasons which happen to also effect their sleep? In other words, I can’t help but wonder if they don’t go far enough with these studies to rule out which is the cause and which is the effect..
Sleep is so underated, people don't realize the importance of this for all, mental health, hormones, losing fat, gaining muscle, practically all, I really feel the differences in performance and in all when one day I sleep bad and viceversa, I perform greatly in everything when I sleep great. Best
Sunlight (vitamin D and Melatonin), Nutritional Yeast (B vitamin complex) and exercise (1-2 miles walking about about 3.0 mph) have been game changers for my sleep.
WOW! My sleep circadian rhythm is so off! I’m gonna get to work on my sleep..will try tart cherry juice!
It's the phone screens. He's not telling you the truth on this. LED screens are killing us and giving us Macular degeneration.
What advice do you have for nurses who work overnight 12hr+ shifts?
Thomas, forty years ago, on my way to work, I'd always see old guys sitting in the donut shops at five in the morning. I always wondered, "Why were there always these old guys in donut shops this early in the morning?"
Now that I'm 70 years old myself...I know. Benign prostatic hyperplasia (BPH), a natural factor of aging in men. It presses on the bladder to wake you up two or three times in the night, and by the second or third time, you won't go back to sleep. Men of the Silent Generation had the habit of just getting dressed and going somewhere when they were fully awake. Me...I get on the computer.
BPH is coming for you, Thomas.
This got my father. I think I can beat it by keeping my insulin levels low as this sewms to be why it grows as its sensitive to insulin.
@@Fighter4Street I do know that non-steroidal nasal decongestants will all contribute to BPH.
Hey,
I was a Type 2 diabetic. I have lost 80 lbs and eat Carnivore and can only sleep 5 hours a night. I don't drink any water 5 hours before bed time and after 3-4 hours of sleep I get up to pee and I can not get back to sleep. When I take Inositol I can't get up after 8 hours of sleep. My last meal is at 11am in the morning. Any insights or wisdom? I am in the UK.
There are a lot of factors to consider. Like how long have you been in Carnivore? Are you ketogenic as well (you know you can drink too much milk)? Are you fat adapted (you’d need months if not a year in keto to be truly adapted)? Do you drink a lot of coffee (or caffeine from any source)?
I’m fat adapted, and when I’m in ketosis, water retention is very short. I’d wake up from a dry mouth instead of having to pee if I stopped drinking water 5 hour prior to bed
@@onlyonecai Hi, I have been Keto Carnivore for a few years. I eat the same thing every day, 7 days a week. Breakfast 4-5 eggs , two tablespoons of butter and 6-8 pieces on bacon and hamburger patties for lunch. That's it. I eat under 20 grams of carbs a day which would be macadamia nuts handful of raspberries or blueberries. Any wisdom would be much appreciated. When I awake I walk fast for 30-45 minutes, about 5500 steps. Thanks for your comment.
oh, your food choice is excellent! I guess you are then very fat adapated.
I've recently come across this idea of "insulin suppression" when your pancreas has not been activated by enough exogenous carbs for a long time. People in this state are experiencing type 1 diebete like symptoms but otherwise very healthy. I believe this was the reason why Paul Saladino went a "carb heavy" animal based diet, but Dr. Cywes recommended just adding more milk/diary daily.
Personally, my routine just involves a weekly carb bombs with carbs from real foods like extra fruits, honey, and occasionally raw fish Sushi. I don't have problems with sleep unless caffeine is involved (I don't really feel the difference, but my sleep trackers do show some clear evidence)
you need more carbs later in the day to sleep better
Wonder what suggestions you might give for someone who works a night shift.
Excellent content!
The "Don't eat after dark" is one I disagree with. Not everyone can eat breakfast. I just feel bloated, gassy and sick if i try. That means I naturally did 16:8 all my life, became obese even with 16:8, and naturally ended up at 42 hours when doing ADF (I don't even want breakfast after 36 hours of fasting!).
I would go as far as to say that advice like "don't eat after dark" is part of the challenge that us with a different "eating profile" than the norm is just forced to see through and stay vigilant about, or we end up screwed over big time.
Nowadays I accepted that I can't listen to people in general for advice since it's mostly bs. I eat every 2-3 hours on my eat days, and tend to eat steamed brussels sprouts as my late meal, which improves my sleep and make my fast days much easier.
I’m going to go out on limb and say you became obese because of what you were eating. Fasting is not a fix for a bad diet.
The only symptom of insulin resistance I have is my waist circumference. My fasting insulin is 4, glucose is 98, LDL is 94, A1C is 5. But my BMI is is 55. I am 59 yo, I have been an emotional eater since I was 9 years old. I rarely feel hungry. I wore a CGM for two weeks as well. Does this make any sense?
Also will improve sleep...omega 3 oil, as well as grass fed butter. Try 1 or 2 pads of grass fed butter before bed time. Then comment back.
I eat lots of oily sardines and have not seen a great sleep from that
@@mettejensen8653 Yes same, they are one of my favorite foods. Excellent straight out of the can, and they also blend well with other dishes. I always go for the ones packed in spring water, as the ones packed in "olive oil" might not be the oil you think it is. And keep in mind, any high omega 6 oil will diminish the effect of the omega 3 from the sardines.
I live in Canada, starting november, the sun sets at 4pm...supper would have to be at 3pm...sometimes I think they should pay us to live here!!!
Tips to sleep:
Red light therapy in am or sunlight
Tart cherry juice before bed 20,30 ml
Sauna 2to3 days a week
Dont eat after dark. Eat with the sun. Eat larger at am then shrink over the day.
Vasoconstriction doesn't completely block blood flow! It's a slight restriction that increases blood pressure, maintaining flow rate to a great degree, I would think.
What if I only get like 6 hours at night but am able to consistently get an hour-long quality nap each day? Will the nap help improve my insulin sensitivity?
I am insulin resistant. Been on low carb over two months and recently keto…losing weight when I can’t afford to. Weight is less than 90 at 5’4 and fasting blood sugar is 108. Help!
I feel better when I get less than 5 hours of sleep. If I get more than that I will be groggy and yawning for most of the day. Wondering if this is due to me doing a carnivore diet?
Ugh. You described me to a tee. I've been aiming to start my fasting window by 5pm to avoid, you guessed it, restless leg, feeling too hot to sleep, general restlessness and frustration when trying to sleep. Now I know why: insulin resistance/high blood glucose. 🤦🏻♂ Your suggestions are ultra-spot-on btw. I sometimes take a hot bath (not the same as a sauna but similar result) and find it helps me sleep.
a hot bath shoots up my blood sugar and gives me palpitations
I’m a caregiver working graveyard…..my sleep is ok, but any thoughts on how to stay healthy on the night shift 🧛♀️
With the restriction of bloodflow part makes sense for fibromyalgia.
Theyve found the pressure intramuscular was 3x compared to normal people.
Thomas.
Craig the tried the raw milk before bed to hel with kipping at night. It's a work in progress;)
What is it when it feels like a person receives a pin prick in the index finger?
I thought it maybe lack of potassium? Couple of Banana or Avocado right?
Thank you Thomas, what next.
So shift work leads to diabetes?
Pretty much
Doubtless it can contribute, depending on circumstances.
I never heard about the link between insulin resistance and restless legs. Thank you!!
B6 in the P5P form totally sorts it out
What if you work grave yard shift 6 pm to 6 am does that effect insulin differently
What if you work 3rd shift? Kinda hard not to eat at night and keep up energy at work without eating something. Also, if you add a 1 to 2 hour nap does that help with insulin sensitivity?
So what’s more important. Proper diet, proper sleep, or proper exercise. Because I don’t have time for all 3 working 13 hour days with a half hour to 45min commute. My life lately has been so hard I feel no matter what I do I have to cut a corner somewhere else
My body also don’t seem to like sleeping more than 4 to 5 hours. Idk I’m working on it. I feel rested but I know I’m probably not
If you feel hot, frustrated, irritable at bedtime your blood sugar levels might be too high 😮 low blood sugar levels cause claminess, cold sweats, nightmares. Increased Nocturia which is night peeing.
Thanks bro
i wonder if that means cold water immersion or showers are good for insulin resistance
That gremlin at the end is hilarious 😂
What could it mean if you have insulin resistance but your glucose levels are normal?
in the beginning, your blood sugar levels are kept normal by insulin but as it progresses, and you become less insulin sensitive, your blood sugar rises too
All the lean people over 45 I know go to bed by 9 PM every night. It's the one thing they have in common.
44 here and I go to bed at 1 am every night, but I get up at about 9. I have visible abs at the end of my cuts.
@@HazerGore1185 There are exceptions to every rule. However, the people I'm talking about don't even exercise, and some of them binge eat caramel, bread, sausages, Tim-Tam biscuits, and so on - and they are still extremely lean. But I'm happy you're doing well.
@@elephantintheroom5678fair enough!
If I had a nickle for every time I went home piss drunk at midnight, slept 4 hours and back to work over the years. 😂 if I had known I would live this long I would have taken much better care of myself. 😊
Well that sucks I average four and a half hours to sleep at night and there's really nothing I can do about it I get to bed as early as I can and I have to be up at 3:30 in the morning
Always thought cardio vascular exercise was good for preventing diabetes, gives your body a chance to regulate and burn them sugars.
Great info, but I LOVE the gremlin 🤣🤣🤣
Im 70 yrs.old and I have not slept more than 4hours like forever
Thank you! I have not slept over 4 hours in 15 years. It's not for lack of trying 😅. When I wake up in the night or am woken by something I cannot get back to sleep. If I miss my tiredness window and can't go to sleep then, then it won't come around for another 3 hours 😢
What about ppl that work nights
What if i work overnights?
“I don’t normally recommend a probiotic…” but this one’s paying me to
Lol😊
this might be the root of my T2....working at night in the music biz most of my life, catching a couple hours here and there, mostly during the day...because I've never been a sweets person...
good video and explanation...
Someone asked if a hottub would work instead of a sauna. I didnt see a response. Did i miss something?
'What to do to reset body clock when I cannot look at light because I'm totally blind? So many totally blind people die young due to not seeing light and suffering from Non-24 Sleep Wake Disorder. Would love a hack that didn't require seeing light.
Please something about FGF21!!??
I'm screwed, my sleep is awful 😔
I'm at the point where I try not to even think about it. One the plus side I would make a great lookout guard 😅
I'm 47 and I haven't slept well in 30 years
I dont think thoose 16% stack if you have multipel days with bad sleep.
Hey Thomas🙋
Would a hot tub work the same as a sauna?
No because a sauna causes you to sweat out toxins. It's wby countries like Finland have more saunas than cars. Everything here is bad for your health. This is NOT the greatest country in the world by a long shot.
If you never had a night with bad sleep, then you either are not from this world, or you had an incredibly easy life!
Another reason why shift work screws you up. Getting 7 hours sleep would be amazing 😢
yesterday I only sleep 4 hours cause I was so itching 😖😪😞
Benadryl can help the itch (if you have an allergy) and it will make you very sleepy.
Quercetin with bromelain if it's an allergic reaction
I rarely sleep enough because I'm a shift worker
Eat with the sun ~ feast earlier and lessen until dark
Was that a Gremlin? LOL!!
QuickLY
So, sleeping 4 hours is "bad".
What? Me click away within the first minute, after gleaning the main point? Never. Mostly never. Okay, I do it all the time.
Lack of sleep impairs insulin sensitivity? So what? Most people catch up on sleep the next day. Insulin sensitivity is mostly too much fat on the body. Lose body fat, regain insulin sensitivity- it's that simple. But that simple information doesn't sell as supplements and books
Losing weight is not that simple though and especially keeping it off so a LOT easier said than done for many, many people
Improved sleep helps one lose weight
Isn't it that when the brain hasn't completed REM and proper sleep pattern the brain then loves to work using sugar not ketones?
❤
I feel my best between 8-10 hours of sleep.
I'm screwed. I get 4 hours sleep on a good night.
❤️🙏
🌹
I work overnight
What about those of us with new borns? Soo hard getting any sleep 😂
Naps are still beneficial
What is it with the word literally being WAAAYYY overused these days? People are constantly using it just unconsciously when it's not even appropriate. There are so many other adverbs that can be used that are more appropriate.
my guy gota lay off the gel, that hairline aint coming back
Probably snacking..😏
Blocked !!!
Tell that to a breast feeding mother 😀
God help sleep deprived new mothers
Your videos, and most of other 'influencers' are too bleeping long.
11:23 is too long?
Watch it at 1.5x or 2x….
One night ? So I am completely f**ked.
VERY DIFFICULT ADVICE TO FOLLOW FOR PEOPLE WITH BIG SOCIAL LIVES... SPECIALLY NIGHTLIFE
0:15: ! Lack of sleep can increase insulin resistance.
2:23: 😴 High sugar levels can affect sleep by causing restless leg syndrome, hot flashes, irritability, nightmares, and frequent urination.
4:40: 😴 Lack of sleep can lead to reduced glucose clearance and delayed insulin response.
7:11: 🩸 Vasoconstriction in muscle tissue limits blood flow and glucose delivery, leading to elevated blood glucose levels.
9:32: 💡 Using red light therapy or looking at the sun in the morning can help establish a better circadian rhythm, while tart cherry juice before bed can improve sleep quality.
Recap by Tammy AI