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Summary of Transcript:
In this video, the speaker provides a four-step approach to improve sleep based on meal timing. The first step is to cut out food three hours before bed, as digesting food heavily can disrupt sleep. If this does not work, the second step is to allow fats and protein within three hours of bedtime but cut out carbs three hours before bed. The third step is to eliminate the fat with the protein meal and only have lean protein to increase tryptophan levels for better sleep quality. Lastly, it is important to stack the calories towards the morning and taper as the day goes on, with the smallest meal possible being the one before bed. The speaker also recommends Butcherbox for high-quality meat delivery.
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Summary of Description:
This video discusses a tiered protein approach to improving sleep, with references to scientific studies. It includes steps to take to improve sleep and a discount code for Butcher Box.
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Introduction
Sleep is essential for overall health and wellbeing, yet many of us struggle to get the quality and amount of sleep we need. While there are many factors that can impact sleep, nutrition plays a crucial role in helping us achieve restorative sleep. In this video, Thomas DeLauer shares a tiered protein approach to improving sleep.
Step 1: Choose High-Quality Protein Sources
Not all protein sources are created equal. DeLauer recommends choosing high-quality protein sources, such as grass-fed beef, wild-caught fish, and pasture-raised poultry. These protein sources are not only higher in nutrients, but they also contain important fatty acids that can help improve sleep.
Research has shown that a diet high in omega-3 fatty acids, which are found in wild-caught fish, can improve sleep quality by reducing inflammation in the body. Grass-fed beef and pasture-raised poultry are higher in conjugated linoleic acid (CLA), which has been shown to improve sleep quality in animals.
Step 2: Optimize Protein Timing
When it comes to improving sleep, timing is everything. DeLauer recommends consuming the majority of your protein in the evening. This is because protein contains amino acids that can increase serotonin and melatonin production, hormones that promote restful sleep.
Studies have shown that consuming protein in the evening can improve sleep quality and increase the time spent in REM sleep, the stage of sleep associated with dreaming and memory consolidation.
Step 3: Consider Protein Powders
If you struggle to consume enough protein from whole food sources, DeLauer recommends considering protein powders. However, not all protein powders are created equal. Look for powders that are minimally processed and free from artificial sweeteners and additives.
DeLauer recommends whey protein isolate, which is high in branched-chain amino acids (BCAAs) that can help improve sleep quality. Alternatively, consider collagen protein, which is high in glycine, an amino acid that has been shown to improve sleep quality and reduce sleep onset latency.
Step 4: Add Sleep-Supportive Nutrients
In addition to protein, there are several nutrients that can support restorative sleep. DeLauer recommends adding magnesium and zinc to your diet, as both minerals have been shown to improve sleep quality.
Magnesium is a muscle relaxant that can help reduce muscle tension, while zinc is involved in the production of neurotransmitters like GABA and serotonin, which promote relaxation and restful sleep. Foods like dark leafy greens, nuts and seeds, and seafood are good sources of these minerals.
Conclusion
By following a tiered protein approach to improving sleep, you can optimize your nutrition to support restorative sleep. Choose high-quality protein sources, optimize protein timing, consider protein powders, and add sleep-supportive nutrients like magnesium and zinc to your diet. With these simple strategies, you can improve the quality and amount of sleep you get, leading to better overall health and wellbeing. Use code TDL100 for $50 off your first two boxes ($100 value) of Butcher Box to get started on your journey to better sleep.
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Source Description
Use Code TDL100 for $50 off Your First 2 Boxes ($100 value) of Butcher Box!
https://butcherbox.pxf.io/c/1434763/1577973/16419
Tiered Protein Approach to Improving Sleep
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References
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5015038/pdf/an012336.pdf
https://academic.oup.com/ajcn/article/103/3/766/4569582
https://pubmed.ncbi.nlm.nih.gov/35356724/
Timestamps ⏱
0:00 – Intro – Tiered Protein Approach to Improving Sleep
1:03 – Step 1
2:57 – Step 2
4:57 – Use Code TDL100 for $50 off Your First 2 Boxes ($100 value) of Butcher Box!
5:44 – Step 3
7:51 – Step 4
