I eat a clean diet (close to bulletproof 95% of the time), I take a high-quality multivitamin and I exercise regularly. In spite of this, I still have many days in which my brain performance is far from optimal.
One of the suspects for my bad brain performance is bad sleep. My brain feels pretty great when I sleep 9 - 9.5 hours and terrible (close to useless when I sleep less than 8). There are days in which in spite of sleeping 9 hours my brain works terribly. I am pretty sure that this is caused by a blocked nose and lack of proper breathing during the night.
Is there a way to measure the "quality" of my breathing while sleeping? or the amount of
The bulletproof sinus rinse seems to help but only to avoid the particularly terrible days. Is there any method that has worked for somebody for improving breathing during the night and hence the quality of sleep? I struggled with a stuffed nose for a long time and now I realized this may be the cause of my brain issues.
I neeeeeed to get a new pillow. No clue where I got the one I have now, but it is complete trash and it has shown with my sleep. Any suggestions?
There is a more updated version on my site www.FixYourGut.com.
Magnesium is essential to your digestive health. Magnesium is used as some of the building blocks of the bodyâ€™s digestive enzymes. It is also used by the colon as an osmotic laxative. Magnesium also helps keep the intestines from contracting too frequently as well.
Majority of Americans are deficient in Magnesium (could be as high as 80%), and this will cause the already epidemic of diabetes and heart disease to explode! Now you have probably had a magnesium blood test in your adult life and the test results came back as normal. Well don't feel relived just yet! Your body's total magnesium that is reflected on the results of the blood test is only about 2%, and your body does whatever it can to keep this level normal. If this level isnâ€™t maintained you could suffer from heart arrhythmia and even possibly have a heart attack! Majority of Americans are deficient in magnesium, in their bones, organs and even on a cellular level. The only way to get an adequate count of total magnesium is to have your doctor order a magnesium EXA test.
Magnesium is important in over 300 enzyme reactions in the body. It also helps regulate blood sugar in the body. It also helps to relax the muscles including blood vessels. It also chelates extra Calcium in the body; this keeps the arteries from hardening due to excess calcium. Magnesium can also help lower blood pressure as well as help with anxiety.
There are many types of magnesium and each has its own functions, but the best form I can recommend is Magnesium Glycinate. You absorb the most elemental magnesium from Glycinate. The extra Glycine also as an amino acid helps relax nerves and muscles, and helps relieve anxiety.
Tests for Magnesium Deficiency
Magnesium Serum Test â€“ This is the most common magnesium test preformed and also the most inaccurate. Less that 1% of the bodyâ€™s total magnesium is in the blood plasma and the body does whatever it takes to keep that number regular. If you score low on a plasma test then you are in dire need of magnesium and you are definitely deficient in your bones, organs and muscles.
Magnesium RBC Test â€“ This is a better test that quantifies the amount of magnesium stored in your blood cells and bones. You want a score greater than 6mg/dl to assure good magnesium reserves stored in your body.
Magnesium EXA Test â€“ This is the best test to determine magnesium deficiency. Your cheek buccal cells are scraped for this test so that levels of magnesium stored in your cells, bones and muscles can be determined.This is the most accurate test for magnesium available.
Different Forms of Magnesium
Best forms of Magnesium:
Magnesium Glycinate - The most bioavailable form of Magnesium. The extra glycine as an amino acid can help with sleep and feeling calm. Least likely to cause loose stools. Taken at Bedtime.
Magnesium Malate - Magnesium malate is important for people who have a lot of fatigue or suffer from Chronic Fatigue Syndrome. Magnesium Malate should be taken during the day with meals. The extra malic acid will increase stomach acid and assimilation.
Magnesium Chloride - Magnesium Chloride is one of the best forms of magnesium for people with Gerd or stomach problems. It must be taken with food because the extra chloride will definitely make extra HCL in the stomach. Can also be used topically as a spray.
Magnesium Taurate - Magnesium Taurate is a lifesaver for people with heart disease. The extra taurine as an amino acid helps the heart function better. Taken at Bedtime.
Magnesium Citrate - Magnesium Citrate should mostly only be used for bowel irrigation, but it is an okay form of magnesium. It should also be taken with meals because the extra citric acid will increase stomach acid and assimilation. The only citrate I recommend is Natural Calm.
Magnesium Sulfate - Honestly only used to stop pre-eclampsia and used in bath salts as epsom salt. Has okay absorptivity but does leave some extra organic sulfur in the body Can be absorbed by the skin. Can help heal muscle sprains better than other forms because of skin permeability. Taken soaking in a bath or before bed.
Magnesium Arginate - The extra Arginine is good for increasing blood flow. Very good for bodybuilders. Taken with meals throughout the day due to the possibility of increased energy.
Magnesium Lysinate - A good source of magnesium and the amino acid lysine. Lysine is an excellent anti-viral. Taken before bed.
Magnesium Ascorbate - A good source of magnesium and vitamin C. Can cause some loose stools. Taken before bed.
Magnesium ZMK- A great form of magnesium that uses magnesium from all of the krebs cycle: Citrate, Fumarate, Malate, Succinate & Alpha-Keto-Glutarate. This supplement form of magnesium ZMK is great for athletes very good for recovery. Taken with Meals, if is the actual ZMK supplement taking before bed because it is a complete supplement.
Magnesium Fumerate, Succinate, Alpha-Keto Glutarate - See Magnesium ZMK, All Krebs Cycle forms of magnesium.
Magnesium Carbonate - Probably the least likely form of magnesium I can recommend. Has one of lower forms of absorability and makes a good laxative. Taken at Bedtime.
Magnesium With Special Uses:
Magnesium Orotate - This is one least known forms of magnesium but let me tell you if you just had a surgery or exercise a lot then it will be your godsend. The extra orotate will help muscle regeneration. Take if only for a short time though the extra ortate will increase uric acid levels, and women should stay away from it since it can be mutagenic (Only found as a possibility in rats in vivo, rats are different biologically than humans) . Taken at Bedtime.
Magnesium L-Threonate - Not enough In Vivo research yet but may greatly increase magnesium in the brain and spinal column for increase cognitive function. L-Threonate is an isomer of ascorbic acid. *New research has shown that it increases it about the same as Magnesium Sulfate, granted magnesium sulfate is injected though? Taken at Bedtime.
Magnesium 2-AEP - This is a form of magnesium that is chelated with phosphorylethanolamine which is a vital component of the structure and integrity of cell membranes. Has been theorized to help patients with MS because it can help with cellular function and integrity and can help protect myelin. It has been implicated in possibly suppressing the immune system. Taken with meals during the day.
Magnesium Peroxide - ONLY AS COLON CLEANSER. Taken before bed.
Garbage forms of Magnesium:
Most of these forms of magnesium are garbage because they either do damage in the body or are very poorly absorbed. Magnesium Asparate has extra aspartic acid which even though it is an amino acid, too much aspartic acid has been believed to be neurotoxic (Granted all of "the man" studies show that an increase of the aspartic acid level in the body isn't harmful). Magnesium Hydroxide and Magnesium Oxide aren't recommended because they are poorly absorbed. Magnesium Lactate can cause and increase in lactic acid buildup therefore not recommended.
Magnesium Aspartate - Absorption isn't worth extra Aspartic Acid. Too much Aspartic Acid is neurotoxic. Can you say ASPARTAME? Taken at bedtime. This includes magnesium ZMA supplements.
Magnesium Pidolate - Absorption is DEFINATELY not worth the extra free glutamic acid. Too much free glutamic acid can be excitotoxic and neurotoxic. Can you say MSG? Taken with meals.
Magnesium Hydroxide - Not greatly absorbed most magnesium is released into the bowels. Most commercial preparations (Milk of Magnesium) have sodium hypochlorite added (bleach). Taken at Bedtime.
Magnesium Oxide - VERY POORLY ABSORBED - out of 400 mg only AT MOST 80 mg of magnesium absorbed by the body. The worst form of magnesium. Taken at Bedtime.
Magnesium Lactate - Lactic Acid is FUN! Not taken at all.
Magnesium in Food Intake
Magnesium has to be supplemented because even if you eat a perfect diet you would still have to eat a ton of nuts, brown rice, avocados, and spinach to keep from developing a deficiency. To even get around 400 mg a day you would have to eat one cup of cooked spinach (157 mg), 1 ounce of pumpkin seeds (150 mg), 1 avocado (56 mg), and 1 cup of cooked brown rice (86 mg) a day on average (449 mg of magnesium total). These amounts also don't count the magnesium bonded to phytic acid in the pumpkin seeds, in the brown rice, and individual intestinal absorption of magnesium for different patients.
So to be conservative let's say that after a patient ate all this food they only absorbed 300 mg of magnesium from the food. Imagine if you had to take in 1,000 mg of magnesium daily. You would have to intake 3 cups of cooked spinach, 3 ounces of pumpkin seeds, 3 avocados, and 3 cups of brown rice throughout the day. Good luck!
Because of common sense, most people would argue that since ancient man didn't take in much magnesium through food as much as modern man, why do we need to supplement it at all or in such large amounts? A few theories have been mentioned to answer this question one of those theories is that the water ancient man drank had a higher concentration of magnesium in it. Because water had a greater magnesium concentration so did the plants, nuts, and animal meat and bones that ancient man consumed in their diet. Also since ancient man wasn't under as much stress as modern man seems to be, their bodies don't magnesium waste quite as much and were able to hang on to more magnesium on a cellular level.
Oral Magnesium Supplementation
Magnesium is a natural antiacid unless the magnesium is chelated with an acid or a chelation that simulates production of HCL in the stomach. For this reason I have broken up the different magnesium's, and if they should be taken before bed or with a meal.
The general magnesium protocol for a patient that weighs greater than 100 pounds is that they should take at least 600 mg of elemental magnesium for 4-6 months, then 400 mg thereafter. If a patient weighs less than 100 pounds, 600 mg of elemental magnesium should be taken for 2 months, and then 400 mg thereafter. This isn't the optimal amount of magnesium that a patient should take daily, but this is a good standard protocol to follow.
The amount of magnesium taken by a patient depends on their weight. The average basis for good magnesium cellular saturation is between 7 mg - 10 mg per kilogram a day. This means the ideal amount for a patient who is 200 pounds is about 800 mg of magnesium a day.
If a patient has kidney disease their magnesium intake needs to be greatly monitored, since good kidney function is needed to excrete excess magnesium.
Transdermal Magnesium Supplementation
Transdermal magnesium can be very important if you want to quickly raise intercellular levels of magnesium in your body. Oral magnesium supplementation can take 6-10 months to properly raise your magnesium levels to a normal range. Transdermal supplementation on the other hand can take only 3-4 months. Taking epsom salt baths twice a day, can be one way to increase transdermal supplementation. The best way to use transdermal magnesium is to use a magnesium gel like MagneGel. MagneGel delivers approximately 150mg of elemental magnesium per 1/4 teaspoon to the skin, or about the size of a nickel. I would suggest applying 900mg-1,200mg transdermal daily.
Both Oral And Transdermal Supplementation
The best option is to use both oral and transdermal supplementation. I would take 400 mg of elemental oral magnesium daily, and use MagneGel once or twice a day. This way you would get around 1,000-1,400 mg of total magnesium intake a day.
Magnesium Dosage Based On Weight and Sex
All of these magnesium dose recommendations are for a person that weighs roughly 200 pounds (1,000 mg daily). If you weigh 100 pounds, I would divide the total magnesium intake daily to around 600-800 mg of magnesium a day to increase magnesium levels. If you weigh more than 350 pounds you might want to increase daily magnesium intake to about 1,400 mg, as long as you have adequate kidney function. Women who are ovulating might want to increase their magnesium by about 150-200 mg daily when they are on their periods.
Building Magnesium Levels, When to Test, and Maintenance Dosage
I would suggest that anyone wanting to supplement their magnesium to have their EXA levels tested first. If your magnesium is low then follow the recommendations from the guide above. Depending on how low your level of stored magnesium is, is how long you should take magnesium at these levels. If you levels are low you should supplement for about three to six months and then test your magnesium again.
If your magnesium levels are normal you should take a daily supplementation of elemental magnesium of about 400 - 600 mg daily. Even if your magnesium levels are normal, and you have a specific medical reason to increase your magnesium above these levels (Chronic Fatigue Syndrome, Nerve Damage, and Brain Trauma are some examples), you should be fine to increase supplementation as long as you have adequate kidney function. You will need to get your magnesium levels tested frequently (every 2-3 months), to make sure hypermagnesemia doesn't occur.
Hypermagnesemia is a rare condition in which a person has too much magnesium in their blood plasma. This usually doesn't happen in patients that take supplemental magnesium, but it can happen if a person has inadequate kidney function. It usually happens in patients with poor kidney function and patients that receive an overdose of IV magnesium. Rarely, supplemental magnesium causes hypermagnesemia, this is because the kidneys are very good at excreting excess magnesium.
Diagnostic symptoms are usually a combination of low blood sugar and high calcium. Symptoms usually include weakness, vomiting, impaired breathing, hypotension, increased blood calcium levels, arrhythmia, lack of muscle reflexes, and bradycardia (slow heart rate). It is possible that if one's plasma magnesium level is too high the heart can stop causing an "heart attack". This is because magnesium is a muscle relaxant, but this outcome is extremely rare.
Treatment for hypermagnesemia includes giving IV calcium gluconate to inactivate and bind to the excess magnesium. The calcium also reactivates the muscle cells because calcium is a muscle stimulator. Finally, dialysis might be needed in some cases to eliminate excess magnesium and to help with kidney function.
Brands of Magnesium I Recommend
Best Glycinate: Pure Encapsulations Magnesium Glycinate / Other Recommendations: Designs for Health Magnesium Glycinate, Douglas Labs Magnesium Glycinate
Best Malate: Jigsaw Magnesium Malate / Other Recommendations: Now Magnesium Malate, Jarrow Formulas Magnesium Optimizer Malate, Source Naturals Magnesium Malate
Best Citrate: Natural Calm / Other Recommendations: Pure Encapsulations Magnesium Citrate, Now Magnesium Citrate, Source Naturals Magnesium Citrate
Best Chloride: Trace Minerals Research Ionic Magnesium
Best Peroxide: New Earth Oxy-C Magnesium Peroxide
Best Ascorbate: Now Magnesium Ascorbate Powder
Best Orotate: Advanced Reasearch Magnesium Orotate
Best Taurate: Cardiovascular Research Magnesium Taurate
Best Dermal Magnesium: Designs for Health MagneGel
Best Magnesium Sulfate: Epsoak Empsom Salt, Kirkman Magnesium Sulfate Cream
Best 2AEP: Advanced Research 2AEP Magnesium
Best Arginate: Advanced Research Magnesium Arginate with Aspartate (It's the only one I can find, but it does have aspartate in it, use sparingly)
Best Lysinate: Doctor's Best High Absorption Magnesium
Best Magnesium L-Threonate: Life Extension Magnesium L-Threonate / Other Recommendations: Jarrow Formulas MagMind
Best Magnesium "Blend": Solaray Vegan Magnesium / Other Recommendations: Source Naturals Ultra Mag
Best Magnesium for Athletes: ZMK Supplement
Dean, Carolyn. The Magnesium Miracle, Ballantine Books, December 26, 2006.
Seelig, Mildred / Rosanoff, Andrea. The Magnesium Factor, Avery Trade,
August 25, 2003.
Sircus, Mark / Reid, Daniel. Transdermal Magnesium Therapy, Phaelos
Books & Mediawerks, January 1, 2007.
Im trying to gain muscle mass quicker, what supplements would you raccommand please?
Also are there any hacks to speed up recovery, i heard cold showers after the workout can speed up recovery is it true? are there other ways?
I'm currently doing 2 weight lifting sessions per week (5-6 hours each).
Currently im using Creatine monohydrate powder (5-7g a day) , whey protein and BCAAs powder.