Natural Ways to Improve Your Sleep | Podcast #199
High-quality sleep is essential to one’s overall health. For numerous people, sleep deprivation led to risks in blood pressure, heart disease, obesity, and diabetes. Upkeep your well-being through the natural ways you can enhance your sleep.
Watch this video to know how Dr. J and Evan Brand explain the relationship of sleep to temperature, exercise, gut issues, blue light exposure, and smoking. Don’t forget to like and share!
Dr. Justin Marchegiani
In this episode, we cover:
01:00 Temperature and Sleep Quality
02:45 Top Metabolic Things Moving Sleep Issues
09:42 Benefits of Sleep
04:00 Work Hard, Rest Hard
18:30 What Keeps You Up at Night?
Dr. Justin Marchegiani: Hey, there. It’s Dr. J. Welcome ladies and germs. Hope you guys are having a phenomenal Monday. Evan, what’s going on with you?
Evan Brand: Hey, man. Not too much. Uh– The sun is shining still. Summer is still here. I thank the Lord. Uh– We had some weird like cold weather for a couple of days, and I thought, “Oh, man. I don’t know if I’m ready for this yet.” But today, it’s back to the heat so I’m enjoying it.
Dr. Justin Marchegiani: Summer down here has been hot as you know what. But-
Evan Brand: Yeah.
Dr. Justin Marchegiani: -I got like a little portable air conditioner unit outside of my central air, just good. It’s like, dude, I just can’t keep up with it. I got like my three or four monitors and then my treadmill and my– my– my stepping desk as well. I got
Evan Brand: Yeah, maybe that should be strategy number one for today’s topic on improving sleep, which is make sure your environment is cool enough, because I’ve seen that some of the literature where they do like sleep studies on people that have the temperatures above like 70-72 Fahrenheit, people start getting restless.
Dr. Justin Marchegiani: Oh, yeah. Hundred percent agree with that. Yep. Sleep quality, sleep– We were talking about sleep today, in case you guys didn’t know yet. But,
Evan Brand: I love– I love that thing.
Dr. Justin Marchegiani: Have you gotten it?
Evan Brand: No. Remember you showed me when I was at your house?
Dr. Justin Marchegiani: Yeah! Yeah, I showed you at my house. Yeah. So you saw it-
Evan Brand: I love those.
Dr. Justin Marchegiani: -but it’s great. It basically goes underneath your sheets, and then it pumps in
Evan Brand: Yup.
Dr. Justin Marchegiani: Maybe like it’s a 10%-20% of max, and it just comes– keeps a little bit of air in there, which keeps me cool, which is really nice. And– You know, especially in the summer, if a little bit of humidity that kind of– it can– the sheets can kind of stick to you. It feels a little uncomfortable. It’s just enough to cool that off.
Evan Brand: Yup. That– That’s– So temperature’s huge. I mean, many people-
Dr. Justin Marchegiani: Temperature’s great.
Evan Brand: -work that.
Dr. Justin Marchegiani: Oh, I agree. Totally. So, the temperature aspect’s great. I mean, I always sleep great when it’s like
Evan Brand: Well– I mean, blood sugar’s the biggest one. I had so many issues with my blood sugar for probably my whole life, just being raised on a Standard American diet, rich in carbohydrates, refined sugars, and so my blood sugar was probably one of the biggest, you know, movers for my health. And if you’re blood sugar’s crashing at night, your adrenals have to kick in to crank up and create some extra Glucose through the Gluconeogenesis process, and then all of the sudden you wake up and your heart could be racing, your mind could be racing, etc. So for me, you got to work on adrenals. I just want to give a couple statistics first. People may, you know, feel like sleep is just their issue and they may not know that many, many people struggle with it. So, if you’re looking at some of the CDC– I mean, they’re– they’re saying 50,000,000+ people have some sort of issue with sleep. Fifty million people in the US alone, so that is huge. And then, of course, they’ve got this whole list of uh– health conditions that are tied
Dr. Justin Marchegiani: Yeah. Definitely a lot.
Evan Brand: No, it doesn’t.
Dr. Justin Marchegiani: But, hey. Six to eight, that makes sense, so if you’re getting less than six, for sure, you got to curtail that. But I do think, for me, if I’m not doing a ton of higher exercise– harder exercise– seven hours is essential. I do notice
Evan Brand: Yep. Yep, well said. So the exercise piece– I think exercise is a great sleep inducer, as long as it’s not too stimulating and not too close to
Dr. Justin Marchegiani: Yeah.
Evan Brand: You know, 15 to 20-minute walk, I’m much more ready for sleep if I do that.
Dr. Justin Marchegiani: Oh, totally. I– I agree. I mean, the big thing with sleep, in general, and exercise is the fact that it revs up– it revs up your sympathetic nervous system. So the healthier you are, the more you can kind of go on and off. Right? On-off. So, if you can turn off– on and off, and you can regulate and get that sympathetic stress response down, that’s great. Awesome. So maybe, like for me, I do like Tabatas around 7:30. Maybe some
Evan Brand: And you’re saying 7:30 PM?
Dr. Justin Marchegiani: I do it, but I mean, my Tabatas five minutes, so it’s not like-
Evan Brand: Okay.
Dr. Justin Marchegiani: -you know, a long thing. But I’m fine with that. That’s not a problem. So
Evan Brand: Yep. Well said. The next thing we have to mention is the timing or the schedule of sleep. If you’re working swing shift or night shift, that is bad news. We know, if you just type in “night shift nurses sleep study,” it’s something crazy, like a 50% increased risk of breast cancer if you’re working night shift. I mean, think about it. We didn’t evolve to be up at night. And if we were up at night, we were hanging out by a fire, which is gonna be a pretty orange or red colored light, and we– maybe we were chasing away a hyena or something or a bear that was gonna come eat our children when we were
Dr. Justin Marchegiani: I a hundred percent agree. If you have the ability, great. Awesome. Make it a priority. Or if you get paid in a lot more and that’s what you need to do, fine. It is what it is. You just kind of have to know that you’re going up to the plate with two strikes against you, so you really gonna have to make sure that your nutrition is– is borderline perfect. You’re gonna have to make sure you have some good adaptogens going and some good adrenal support going. And then, ideally, you know, make sure– It’s tough because then what do you do on the weekend? Do you keep that same cycle going? Do you go back to a normal rhythm? Uhum– That’s where it becomes dicey. I mean, I would probably say, “Keep the rhythm going to keep it consistent so you at least have a good rhythm.” But you got two strikes against you, and you really have to make sure everything else is dialed in regarding hydration, regarding
Evan Brand: Yeah. I tell you, when I worked that shift, my lunch hour was like 3:00 or 4:00 AM. Your body’s not wanting to digest food. I don’t care how long you work
Dr. Justin Marchegiani: Yeah.
Evan Brand: -it is a killer.
Dr. Justin Marchegiani: I agree. Now, regarding sleep, what are some of the benefits of sleep? Now, getting– not getting enough sleep can cause blood sugar issues because part of the sleep is its restoration of your hormones,
Evan Brand: Yup. Well said, and bright light in the morning, that’s really important. People don’t talk about what you do during the day to influence your sleep. People think, “Okay. What’s the magic supplement I need to take before bed to help me sleep?” Well, the magic supplement may be getting outside first thing in the morning in getting bright light exposure. So right before we jumped on this call together, I was on my bike. I rode my bike without my shirt, getting as much sun as I can, just down the street– down the street and back, you know, 5-10 times. I felt good. I felt amazing. I still feel good from it. I know I’m gonna sleep better just because of the exercise piece plus the sunlight telling me that it’s morning. It’s daytime. It’s time to get going. It’s time to peak the cortisol.
Dr. Justin Marchegiani: Yes.
Evan Brand: And you and I test cortisol on every client, and we see a lot of times that people in the morning or in the afternoon, they have a lowered or a flatline Cortisol rhythm. And we have to improve upon that because if you don’t have a peak, then you can’t have a drop. So if you’re just flatlined all day, you’re not gonna feel very good. And then sometimes, what you and I see on the testing is we see that they have an inverse cortisol pattern or maybe it’s too low in the noon and afternoon, and then it kind of spikes at night. And then those people are the ones who they laid down but they’re too wired and tired. So we really have to focus. We have to test, first of all, you
Dr. Justin Marchegiani: One hundred percent. So again, that reverse cortisol rhythm is the hallmark of a sympathetic kind of overload or sympathetic dominant person. Their fight or flight nervous system response is more activated and is starting to go up at night. And the WHI ha– HERS II study show the greatest correlation of cancer was a decreased cortisol gap between their cortisol in the morning and their cortisol at night. So the lower their cortisol got in the morning, which should be higher, and the higher their cortisol at night, this gap– this spread between morning and night– the smaller that spread got, showed a greater increased correlation risk of cancer than even smoking.
Evan Brand: Whoah!
Dr. Justin Marchegiani: So, it’s really important that we keep the sympathetic nervous system– you know, we keep it so we can oscillate and adapt between parasympathetic and sympathetic. So a couple things we do is adaptogenic herbs; can be really helpful.
Evan Brand: What are you taking there?
Dr. Justin Marchegiani: That’s just some Ashwagandha-
Evan Brand: Oh, okay.
Dr. Justin Marchegiani: -and some extra vitamins. Uh– On top of that would be, of course, a really good anti-inflammatory nutrient dense diet, uh– along with blood sugar stability, ‘cause sometimes low blood sugar going into bed can create cortisol
Evan Brand: I remember when my nervous system was screwed up. This was like 2015. It’s like three and a half years ago. I was about to move back to Kentucky, and– and I called Justin. I was like, “Justin,” I was like, “I’m freaking out, man.” I was like, “My heart is beating a thousand beats a minute. I can’t get it to slow down.” And that was when I was about to move so the house was in boxes. Do you remember this?
Dr. Justin Marchegiani: Yup. I remember this.
Evan Brand: The
Dr. Justin Marchegiani: One hundred percent. Like in my line, I have a product called Magnesium Supreme, which is a Magnesium
Evan Brand: Yeah, and–
Dr. Justin Marchegiani: What, Evan?
Evan Brand: yeah, I do. Yes, and I’ll first comment on the Phosphorylated Serine. People may think you’re just pronouncing it different or wrong. You’re not. No. This is different than Phosphatidylserine. This is Phosphorylated, so there is a difference that’s he is talking about. I’m a huge fan of Lemon Balm. I have Lemon Balm tincture [crosstalk] in my– Yeah. I’m growing it in my garden but it’s a lot easier to just buy an organic Lemon Balm tincture. So I do that, and then, Motherwort, another favorite. Uh– There’s a couple different herbalist that I look to for education about herbs. And one herbalist said that taking Motherwort is like getting a hug from planet Earth, and I would agree with that statement completely. It’s a weird thing to describe how are you getting a hug from planet Earth? But when you take Motherwort, you just feel like you’re cuddled. You feel like you’re getting swaddled like a little baby. And so I take Motherwort and I just go lay down, and it’s basically– uh– I mean, It just takes all of your worries away. It’s a very, very calming thing to do, and it’s really great for people with heart issues– you know, atrial flutter, atrial fibrillation, any other type of like a sympathetic overdrive heart issue. Obviously, if you’re taking pharmaceuticals, you got to see if that stuff matches up. But if you’re not on pharmaceuticals, Motherwort is a really good go-to.
Dr. Justin Marchegiani: Excellent. We can also do things like Melatonin. I always recommend if you’re using Melatonin, if you have good benefits with Melatonin, try to use more of the 5-HTP with B6 first ‘cause that provides more of the building block amino acids to make the Melatonin hormone. I always like providing more of the building blocks and precursors. Some people, they just have burnt out their Serotonin from stress or from too much sugar or inflammation. So those building block kind of pulls to make their Melatonin can be lower. So I
Evan Brand: And dosing on that is how much, typically?
Dr. Justin Marchegiani: I tend to always start super low, so anywhere between two to three hundred micrograms and up to one milligram. Most people they all start at even at three milligrams, right? So I try to start super low because I just need the– the kind of the sedation-relaxation, kind-of-going-to-sleep effect. I don’t need it to kind of nurse me throughout the night.
Evan Brand: And most people overdose on Melatonin.
Dr. Justin Marchegiani: Mm–
Evan Brand: What we see when we test people is that people that are doing like 5-10 milligrams Melatonin, well, look at their Cortisol pattern, and they don’t have that morning spike with their Cortisol like they should ‘cause the Melatonin opposes Cortisol and vice versa.
Dr. Justin Marchegiani: Yeah, so– I always say, we’ll give them like a 1 mg like sublingual
Evan Brand: Yeah. I would also like to bring up emotional stress too. If that’s unaddressed, that’s gonna keep you up at night. So if that’s a financial
Dr. Justin Marchegiani: Oh, totally. Yeah. I mean, on the stress thing– I mean, what I’ll do is I’ll just use my– my to-do list, either on Google Task or just on my iPhone, and I’ll just punch in what are– what are the top three things that are keeping me up. ‘Cause the big thing is, as long as I’m taking action on those things, it’s usually the– the uncertainty and the lack of action taking on a– a stressful task that creates the uncertainty. So– Hey, what are those top three things? And just make sure we’re doing something to close the loop, so we’re always doing something. So we’re not sitting back and kind of being a spectator so to speak.
Evan Brand: Yeah, being paralyzed from it.
Dr. Justin Marchegiani: Hmhm– Yeah. Always make sure you’re doing at least something to get the monkey off your back.
Evan Brand: And then did– did you have other categories or body systems you wanted to hit on? I think we hit the gut briefly. I will say that gut infections can mess up your sleep. When I had parasites, my sleep was terrible.
Dr. Justin Marchegiani: Yeah. Infections can be a stressor, and these infections are more active at night time, so the inflammation they create at night, the body may respond by producing
Evan Brand: Yeah, good. Like a little fat bomb, you know, like a little big chunk of coconut or something like that that’s gonna give you some fats.
Dr. Justin Marchegiani: Yeah. EPIC Bar, one of these collagen bars, or a little smoothie that’s already made in a shaker cup– It’s already ready to go. We just don’t want you having the to get up, go to the fridge, the bright light pops on, or you having to use your head to make– to mix whatever you’re doing. I just kind of want to on autopilot. So if you need something, it’s just there, ready to go.
Evan Brand: Yup, yeah. So parasites for me, I mean, that was the biggest one. I had an H. pylori infection too. That screwed up my sleep. My sleep is much, much better now. Of course, you know, with the baby, we’re– we’re getting there. We’re almost out of the woods with her sleep, so I’m gonna be sleeping much better. I already am sleeping better than– than previous, but uh– Let’s talk about the testing too because I think it’s important. People can go and buy all these supplements. You can buy Melatonin, Ashwagandha, etc., etc. And as you mentioned, it’s more palliative. It’s not really root-caused. So you hit on the adrenals. We talked about testing for that. We do that with Saliva panel. You can measure the 24-hour rhythm or you could do urine, but either way, you want to look at the morning, how the day progresses, and then evening, take a snapshot there. If there’s Cortisol issues, you have to fix it because that could be messing up your gut, ‘cause if the Cortisol’s too high, that’s catabolic. So then it’s eating your tight junctions away in your gut. Then you have leaky gut. Then you get autoimmune condition. Then you’re really screwed. So, you got to test adrenals, and then step two– you mentioned the brain chemistry, the serotonin– so we run organic acids testing on everyone through urine. It’s a great test, and it looks at, also bacterial infections and yeast, dopamine levels. It looks at your endorphins, amino acids, etc. And then step three– we talked about the gut– getting the gut tested, running a stool test– we do this at home. So if you work with Justin or I, we send a test kit to your house. You collect stool. You look for all the infections, and then we come in and we address those. And then, maybe, we’re doing some of the stuff behind the scenes along the way, but you have to fix those big body systems if you really want to sleep good and have long-term health.
Dr. Justin Marchegiani: Absolutely. So we have kind of the anti-inflammatory, nutrient dense, low toxin diet going. We’re working on the gut. We’re working on the hormones. Oh! Also, low progesterone and some hormonal imbalances, I see it with a lot of my women that have severe PMS or they’re perimenopausal or menopausal, postmenopausal. The hormonal imbalances from progesterone and estrogen, either going low or being out of balance at certain times of the month, can easily throw off the cycle, or– I’m sorry, sleep– easily throw off your sleep.
Evan Brand: Now, would you say that– would you say like Estrogen Dominance is what’s happening?
Dr. Justin Marchegiani: Well, it can because Estrogen Dominance tends to imply lower progesterone, and progesterone kind of open those GABA chloride channels and GABA is an inhibitory neurotransmitter, which means it helps you relax and turn off. So, GABA’s kind of the switch that allows the sympathetic nervous system to go off and the parasympathetic to go on, which is important so you can wind down and chill out. So, that can be helpful. So some of our cycling patients or even our menopausal patients will give some progesterone at or around bedtime, or we’ll have them dosed their progesterone at around that time of the day anyway. So it really
Evan Brand: And you’re talking like how much?
Dr. Justin Marchegiani: Uh– It depends, but typically with patients, we’ll do anywhere between 25 mg to 50 mg.
Evan Brand: Man, that’s like a typical dose. Like you’ll see like a teaspoon of like a micronized progesterone. It’s like a pretty standard dose.
Dr. Justin Marchegiani: Yeah. Twenty-five to 50 milligrams is pretty good. It just depends on how low the person is. We may go up more, above that– you know, go up to 200, and just if we continue to see benefit or improvements, that’s good. And if we see lower levels that will give us more motivation, then we should go higher. But I always like to start lower with hormones because progesterone can sensitize Estrogen receptor sites, so people can get symptoms of Estrogen dominance as they increase their progesterone because of that receptor site sensitivity. So starting lower tends to help the body adapt to the dose-type of responses. Kind of like it’s easier to get into cold water if you can kind of start with warm water and gently nudge the temperature downward. Kind of like that.
Evan Brand: Yup. Well said. Were there any other body systems or things we didn’t hit on yet?
Dr. Justin Marchegiani: Well, we talked about the amino acids and the neurotransmitters. We talked about
Evan Brand: Oh, yeah.
Dr. Justin Marchegiani: Really, just like, “Whoah!” I’m just like– So I mean, it’s like
Evan Brand: Yeah. I mean, I– I’ve got a pair of it I gave my wife to wear, and we both wear them. We get super sleepy quick and we basically just–
Dr. Justin Marchegiani: Yes.
Evan Brand: We have uh– salt lamps on at night, and that’s pretty much it. We don’t really have any overhead lights at night, so
Dr. Justin Marchegiani: Yeah.
Evan Brand: -and it– and it works great.
Dr. Justin Marchegiani: And for me, we have blue-blocking
Evan Brand: Yep. Yep. Well said. So the light piece you cannot ignore. Like you take all the perfect supplements, you got a big bright light or you’re checking your phone right before you go to bed and you’re not using blue-blocking technologies, then you’re screwing yourself up for sure. I saw a question uh– if you’re ready to hit questions, it was a-
Dr. Justin Marchegiani: Yeah.
Evan Brand: -question about PQQ, and whether it improves sleep or not. I did find a study on that, and it was just titled exactly that, “Oral supplementation PQQ on stress–”
Dr. Justin Marchegiani: Uhmhm–
Evan Brand: “-fatigue and sleep,” and turns out that yes, it definitely does help in terms of sleep onset sleep duration. And it does help to reduce fatigue, tension, anxiety, depression, anger, hostility, and confusion. So, PQQ’s great. I mean, we do use some of PQQ and some of our protocols. It’s a great [incomprehensible]
Dr. Justin Marchegiani: [incomprehensible] from
Evan Brand: That’s so cool ‘cause when you hear about Mitochondria, it’s kind of like brain cells. People used to think that once your Mitochondria get damaged, you’re toast, but you’re not. You can actually regenerate Mitochondria, which is cool.
Dr. Justin Marchegiani: A hundred percent. Any other questions you want to highlight here, Evan?
Evan Brand: Yeah. Let’s see here. There was one that said, “If I’m in a toxic environment, is it smart to do fasting if I wake up at night hungry?” That’s kind of a confusing question. Do you understand that one?
Dr. Justin Marchegiani: Well– I mean, I would say– So like, do you mean– I’m gonna make some assumptions– meaning toxic like poor air quality or mold in the environment? I mean, I would say, number one, you’re gonna– as long as you have access to good quality food, I would say, eating is gonna provide the nutrition to run those detoxification pathways. Alright, part of the benefit
Evan Brand: Another question here. It was about uh– Samuel. He said, “Seems like the blue light blocker fad is winding down. Is it still effective for proper sleep?” Of
Dr. Justin Marchegiani: I still don’t understand why a lot of people just have them on during the day ‘cause I just like, “What’s the point?” Because don’t you want that stimulation during the day? You want that Cortisol.
Evan Brand: You do.
Dr. Justin Marchegiani: So I don’t understand. I see people like Dave Asprey and
Evan Brand: Yeah, I chatted with Dr. Mercola about it. He says the only time and reason that he wears the blue-blockers during the day is if he’s in like a conference hall or something where it’s all artificial lighting-
Dr. Justin Marchegiani: Artificial light.
Evan Brand: -and he has no sunlight. So, if it– if you’re getting exposed to fake blue light during the day, and you still have sunlight-
Dr. Justin Marchegiani: Uhmhm-
Evan Brand: -opposing it with windows or your outside, you’re in good shape. But
Dr. Justin Marchegiani: Yeah. I think people that have lower Cortisol at night, tend to go lower at night do
Evan Brand: Yup. Uh– Elizabeth said she used to have trouble sleeping and she was told she had parasites, so she got rid of the parasites and she slept. So yes, that’s awesome.
Dr. Justin Marchegiani: Yep. We see that a lot. That’s great. Awesome.
Evan Brand: I know–
Dr. Justin Marchegiani: And you got uh– major questions here you want to run down that are pertinent to the podcast here guys? Do you have any questions? Try to keep it to the sleep podcast. I’m gonna try to, in the notes, always put like
Evan Brand: Uh– Yeah. Mike asked, “Blue light is for the light of the morning, why would you want that all day?” So– I mean, the sun emits blue light all day until-
Dr. Justin Marchegiani: Yes.
Evan Brand: -the spectrum starts changing and then you start to remove blue light naturally as the sun sets. So that’s how it’s supposed to happen. The atmosphere starts to filter out the blue and greens, and then you transition into darkness. So that’s how it suppose to work, which is why being on the computer at night with no blue-blocking software or the glasses is– is not good. So I don’t do any– pretty much any screen too late, and if I do, it’s always with the blue-blocking glasses or software on.
Dr. Justin Marchegiani: Yeah.
Evan Brand: I think that’s all the pertinent ones.
Dr. Justin Marchegiani: Yeah. On my iPhone, I have the night shift on and I went in and I– I like turned off all the blue so it’s only red at night. And that doesn’t mean I can be on my phone right before bed, like if I’m like– I don’t know– like getting my alarm set or making a couple of notes on my to-do list for tomorrow, doesn’t affect me at all, but I also have to have all of the
Evan Brand: Yeah, like the brightness itself-
Dr. Justin Marchegiani: Yeah.
Evan Brand: -turned down? Yeah.
Dr. Justin Marchegiani: The brightness all the way down. All of the blue totally off so it’s just red that’s showing and it’s just the– the tiniest bit. But then if I have to like– let’s say I have to go on a comp– the computer like late to do some work, something got missed, then I will use my blue-blocking glasses just because I got all these monitors on. So that’s when it’s really nice. If you have to do work a little bit later, use your glasses for that.
Evan Brand: Yep. Excellent. Kruse said something interesting last time I spoke with him, which is he thinks people should be wearing scarves around their neck because the blue light penetrates through the skin and it can affect the thyroid and cause Hashimoto’s. I think it’s an interesting thought.
Dr. Justin Marchegiani: Oh my gosh! Okay. Uhm– [laughs]
Evan Brand: I’ve been
Dr. Justin Marchegiani: Here’s the deal. I’m always open to trying it so like if you feel less stimulated, great. Awesome. Give it a try. Will that
Evan Brand: Right. Right. Yeah. I mean, I think if you’re desperate, that’s something you should definitely look at. If it reduced your antibodies like
Dr. Justin Marchegiani: Yeah. For me, like blue light I think is optimal because there is some data, I think, In TS Wiley’s book,
Evan Brand: Yes. That’s right.
Dr. Justin Marchegiani: And it would
Evan Brand: I– I think it down-regulated Melatonin too.
Dr. Justin Marchegiani: Yes.
Evan Brand: And it was literally
Dr. Justin Marchegiani: Right. So I look at like blue-blocking glasses at night time is like the lights are down to a– a dimmable level, and maybe you want to watch TV or some Netflix or check out your iPad or
Evan Brand: Agreed.
Dr. Justin Marchegiani: So you don’t want all the lights on, all the lights on, and then the blue-blockers on
Evan Brand: Yeah. That’s an important note. Is environmental light needs to be reduced as
Dr. Justin Marchegiani: Yes.
Evan Brand: -which is why I did nothing but salt lamps at night.
Dr. Justin Marchegiani: Yeah. Best investment everyone can get is number one,
Evan Brand: Yup. Yup. I think that was all the questions. So if people want to reach out– I mean, we always test people. Could you take some of these supplement recommendations and benefit? Probably so, but we do like to test people and figure out what’s really going on. So if you want to reach out, you can do so to Justin at his site, justinhealth.com. Justinhealth.com. And if you want to reach out to me, it’s evanbrand.com. We love helping you all. We love getting the data. We love seeing the difference too, like after we implement something and then the Cortisol rhythm’s fixed and then the sleep is fixed, it’s like, “Oh! That’s why you’re sleeping better. Look at your Cortisol. It went from 12 units at night to now it’s one unit at night.” It’s really satisfying to see the results on paper.
Dr. Justin Marchegiani: One hundred percent. And we appreciate the awesome questions from everyone who kind of chimed in, and we think we’re one of the only people that
Evan Brand: Take care, bye.
Dr. Justin Marchegiani: Thanks. Bye.
A recent study about Optimal Amount of Sleep for Cardiovascular Health
Night Shift Nurses Sleep Study
The WHI Estrogen/progestin and HERS II Study
“Lights Out” by TS Wiley
By Dr. Justin Marchegiani
This lasagna is paleo approved, anti-inflammatory, is unbelievable tasty and you won’t even know there aren’t any noodles in it. If you are trying to get away from pasta and grains, this a great meal to help transition you over. Invite friends over and wow them with this flavorful dish. It goes with out saying that all ingredients should be organic and as fresh as possible. Enjoy!
- Saute 1 hole diced onion and 2 cloves of minced garlic in 1 tbs of olive oil or butter.
- Once sauteed, add 1 pound of ground beef and 1 pound Italian sausage, brown it in the frying pan too.
- Once the meat is browned add 1 small can of tomato paste, (1) 14.5 ounce can of diced tomato, 1 cup of fresh chopped basil, 1 tbsp of dried oregano leave, 1 dash of cyan pepper and sea salt.
- Use a mandolin slicer to slice 4-5 or zucchini the long way.
- Layer the meat and zucchini in a glass Pyrex (see picture above), 2 or 3 layers of zucchini is good depending on size of the pan.
- Cook at 350 degrees for 3o minutes.
Red Meat Is Linked To Cancer And Heart Disease | Fact or Fiction
By Dr. Justin Marchegiani
Every day we see studies saying one thing and then saying the other things a few months later. After a while the public doesn’t know what to believe… Why is this? I will break down the research and show you why this study isn’t all it’s cracked up to be, and what to look for to know if a study holds true merit.
Here are some simple items that need to be looked at first. Once observed it is easy view the short coming of this study linking meat to cancer and cardiovascular disease.
1. This study is an observational study. In the study they gave questionnaires to individuals every 4 years and looked back to see who got cancer and heart disease and what they were eating. The problem with this type of study is there can be other confounding variables like, the person ate processed hot dogs as well as the gluten/sugar rich bun, or the person ate sausage and meatballs on top of a pizza that was loaded with gluten/sugar. I think you are seeing a pattern, that when a lot of processed meats are eaten, usually there is a bunch of sugar going down with it.
The variable of gluten/sugar combined with the meats are whats called a confounding variable, it is an important factor in the study that could be causing the factors in question “heart disease and or cancer”.
We need to do specific studies that actually isolate the meat from the bun/sugar to to control for these confounding variables.
2. To actually prove cause and effect, we need to conduct a clinical trial. A clinical trial is where you isolate different groups where you can control for the diet and also have a placebo group to compare. An epidemiological study (like this one) can only conclude correlation. Correlation and causation are two different things. Gray hair is correlated with aging. It doesn’t mean gray hair causes you to age. Just an association. I think you get the picture.
The study I am referring to may look like this:
Group 1: Fed organic pastue fed meats with no process sugar or grains allowed.
Group 2: Fed conventional meet.
Group 3: Fed conventional meat with grains and sugar.
Group 4: Placebo control group, ate what ever they wanted.
Going one step further we can make the study blinded or double blinded where the patients don’t know what group they are in (very difficult), and the scientist don’t know what each patient is eating (easier). This then controls for any pre-existing bias the scientist and or patients might have.
These people would then live in a metabolic ward for lets say a few months or so where they were actually fed the foods in questions. As you can see studies like this are incredibly expensive there fore they aren’t done. So we use less expensive epidemiological studies using surveys and then we extrapolate the information to the public like it’s a matter of truth.
Epidemiological studies like this one only help you to produce a hypothesis i.e. “I think meat causes cancer and cardiovascular disease.” From there we can now conduct a double blind placebo controlled study to test this hypothesis. It’s irresponsible to extrapolate that information and put it in the media and scare everyone (which is done here) before the clinical trial has been completed.
3. These studies never control for the quality of meat as mentioned above. Organic pasture fed vs free change vs anti-biotic vs hormone free vs conventional factory farmed etc. It controls for processed vs non processed, but you can still eat bacon (which is considered processed) and it could be bacon from organic pasture fed sources of pork. The quality of the animal meat matters, but research conveniently ignores this.
Personally I do believe that conventional meat is bad for you and causes the issues sited above. But not because of the meat in general; but because of the quality of the meat and the hormones, antibiotics and the poor quality of food the animals were fed before it ended up on your table. In other words, animals that are treated well and fed well have the potential to provide wellness to the person that consumes them. Animals that are treat badly, fed like crap and injected with drugs don’t have the ability to convey health to the person that consumes them.
I hope the information presented in this article will help you sniff out studies that aren’t quite what they’re cracked up to be.