Eat Smart: Quality Foods to Improve Sleep and Reduce Stress
Mark Hyman
Jun 17, 2024
Mindsip insights from this episode:
Target zombie cells with senolytics to slow aging
After age 30, your body accumulates senescent 'zombie' cells that waste resources and accelerate aging, but they can be targeted with compounds called senolytics.
Cultivate positive mood to boost mitochondrial energy
Your daily mood has a direct impact on your cellular energy, as studies show that waking up and going to bed with positive emotions is linked to higher mitochondrial activity.
Achieve optimal ferritin levels to alleviate restless leg syndrome
For restless leg syndrome, an optimal ferritin (iron storage) level of over 100 can be as effective as the dopamine medications typically used to treat the condition.
Address gut bacteria to combat insomnia and restless leg syndrome
Small intestinal bacterial overgrowth (SIBO) is correlated with restless leg syndrome and insomnia, possibly due to ongoing inflammation and poor nutrient absorption.
Prioritize deep sleep to cleanse brain and reduce dementia risk
During deep sleep, the glymphatic system washes out debris like amyloid plaque from the brain, which is why a lack of sleep is linked to a higher risk of dementia.
Build and maintain muscle mass for longevity
Muscle mass is the currency of longevity, and maintaining or building it as you age is critical, often requiring adequate animal protein for essential amino acids like leucine.
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