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adrenalin wake up at 2 -3 am

Discussion in 'Optimal Fitness' started by htw, Nov 14, 2016.

  1. htw

    htw New Member

    Hi !


    I have one BIG issue. I am training 4 day per week -2 days to focus on pure strength , and 2 days focus on hypertrophy (bodybuilding) style training. In my strength training (2h) I am eating 3500-4000 kcla at those days I have issue with sleep. I wake up at 2-3 at night. In normal days i do not have this problem. I do ketogenic diet ~ 2 years. I assume that because of low cortisol and low blodsuger (ketosis) my adrenalin wants to increase blood sugar (spread glycogen) so it this particular situation this is my problem. These are my assumptions, I would consult my supposition.


    What I do ?

    Eat clean, drink good quality of water also ice and a lot of green tea.

    My microelements are GOOD.

    Grounding every single day (before I go sleep 30-40min), I do not live in city.

    Cold baths with diving

    1-2 before sleep in completely darkness

    I use blu-blocker 550nm after sunset

    When there is no sun I use Solr Glo bulp (160W) in the morning.


    What should I do for stay in keto (intellectual work) and have good quality of sleep when I train hard ?
     
  2. Jack Kruse

    Jack Kruse Administrator

    Circadian mismatch is the cause.
     
    Paul Keenan likes this.
  3. JanSz

    JanSz Gold

    Get vit D
    Vitamin D (25-Hydroxyvitamin D)(250nmol/L=100.16ng/mL)
    with sunlight only.

    Check if you can pass this free test:
    https://www.vcstest.com/

    ..
     
  4. htw

    htw New Member

    hm, I was little angry because I was thinking that my sync was pretty good.
    But I analize my previusly weekend and I have some over task night and I hurt of lack of sun ...
    I have to reread some of your tekst again - Cortisol Response.

    so:

    Only when we are in ketosis is gluconeogenesis stimulated! A small amount of dietary carbs should not be stimulatory to sleep, much less, the hepatic pathway of gluconeogenesis; low levels of carbs are instead required for it to occur. Glucagon augments ketosis further, and it is the failure of glucagon to act that actually promotes the adrenal pathways which might lead to adrenal fatigue if not enough carbs are eaten. In my experience, people with highest risk of adrenal fatigue are generally those with poor hepatic gluconeogenesis, and not from a lack of a dietary carbohydrates. One would be wise to adjust or tighten their light cycles first, then fix their liver problems next, before they consider eating a lot of carbs to fix their adrenal fatigue first

    my primary issue is chronicly lack of SUN, FUCK ! in 2 week before (14 days) there were 3 day of sun ....

    now days are better, so I take sun-bath as much as possible, and I have good cortisol awakening response, I get up at 4-5 FRESH like in summer.

    and NEXT week:

    [​IMG]


    you said : In my experience, people with highest risk of adrenal fatigue are generally those with poor hepatic gluconeogenesis, and not from a lack of a dietary carbohydrates.

    so I am thinking also to add more protein on those hard traning days that hurt my central nervous system (I knew I knew this is nothig good), what you think ?

    also I am thinking about Lipoic Acid

    Restoring the Circadian Rhythm: Lipoic Acid Could Be the Key

    https://www.chronobiology.com/restoring-the-circadian-rhythm-lipoic-acid-could-be-the-key/

    Lipoic acid entrains the hepatic circadian clock and lipid metabolic proteins that have been desynchronized with advanced age.
    https://www.ncbi.nlm.nih.gov/pubmed/24944020

    What do you think about ? ( for restart my clock I take ice-bath like you suggest in
    TIME #9: THE "DARK KNIGHT" OF REGENERATION? )

    becouse of my living place - Poland, and lot of cloudy and raining dasy ( I knew i knew, I have to change place for living :) ) but I try to figure out for present

    Thank you dr Kruse for quick response !


    I knew I use in summer Dminder and I have check my D level (blood) it was about ~ 90. Now there is no oportinity for take D from sun (I live in Poland), so I take pill 2000, not every day, and now for couples days I am useing Solar GLO 160W in morning 4-6 pm
     
  5. JanSz

    JanSz Gold

    Hi htw!

    Jak się masz.

    You must realize that we are creatures that are made with sunlight and water and very little else.
    Food is far down the line.
    bodybuilding is not natural process
    people usually do it indoor, missing their last chance at sunlight
    restoring circadian rhythm with chemicals misses the point
    you need a sun to do it
    at the worst
    treat your self as you would treat animal whom you wish well
    good example is lizard
    they are highly sensitive to sun
    if one keeps it in terrarium he/she have to provide for rather stringent light requirements
    types of light frequencies
    visible and invisible frequencies
    timing
    I got one possible example here:
    https://forum.jackkruse.com/index.php?threads/pg-e2-ratio.6427/page-4#post-201738

    Careful with Dminder. I have seen posts where people were surprised, negatively.
    In Poland you do not need Dminder, just get max sun you can get, there is no way you can over do.
    But still, skin must be conditioned to be able to accept sun.
    You do not want to burn skin. If one insist, that is possible to achieve in Poland.

    Good Circadian Rhythm have at least two qualities,
    1, good, natural but near high limit, cortisol(7;30AM)
    2, good shape throughout the day
    This and many other indicators that may interest you, you can find here:
    You can buy that test.
    https://dutchtest.com/resource/dutch-complete-sample-report/
    https://dutchtest.com/wp-content/uploads/2016/04/Steroid_Pathway_Jan2016.pdf
    Peruse my posts on that thread.

    ...
    You can get Red Sperti to get UVa & UVb light, to produce natural vit D and A.
    You do not have to eat pills.

    .
     
    Last edited: Nov 18, 2016
  6. JanSz

    JanSz Gold

    It is good idea to mind one's (functional levels) of micronutrients like Lipoic Acids and many other. ---->Spectracell Micronutrient analysis
    Also good idea to worry about peroxisome's activity, lipids and fats.

    https://www.spectracell.com/
    Nearest to you to get Spectracell Micronutrient analysis is lab here:
    Christine Bohan-Chapule, DC
    Address:18 Rue de Carouge CH-1205 Geneva, Switzerland CH-1205 (Map)
    Phone:011/41223212277
    --------

    Here:
    https://forum.jackkruse.com/index.php?threads/pg-e2-ratio.6427/page-4#post-199717

    I list
    22 ------- Fatty Acid Profile, Comprehensive (C8-C26), Serum
    I assume that lab in Kraków should be able to do it 3x/year.

    Between the two (plus the DUTCH above) you will cover lots of ground.

    Just add sun and water and you should be ok.

    //

    //
     
  7. htw

    htw New Member

    JanSzSilver !

    Thank you for your support. I knew that sun and water is the mouste important. But like I said i do not have every day SUN, bufor example today I have a lot of ! so I stay 4h outdors, barefoot ofcourse ;)

    my cortosil/mel level now is pretty good, I get up completly fresh and I have a lot of energy all day.

    I knew that bodybuling in NOT natural process, and my HARD streinght training are not good in health context. But context is mouste important so for my propertis (training days) is little diferent so I have to count what I eat - for exaple. In no-training days I do not count, I eat 2 meals so if preete simple.

    I FIX my issue :
    1. a larger alertness circadian rhythm !
    2 .add more protein (~2.0/kg)
    3. add ALA after hard workout

    now I can sleep :p and I am preete more regenerate next days !

    my formula works best: WORKOUT-EAT-CT( litle diving)-LOOK at SUN (in direction) ofcourse barefoot - > min 1h and I am new person. And something more sungaizing (30min with little pause) before workup works PERFECT +20,30% more power.
     
  8. JanSz

    JanSz Gold

    Artificial lighting management for a human
    https://forum.jackkruse.com/index.php?threads/pg-e2-ratio.6427/page-4#post-201738
    ----------------
    ----------------
    3. add ALA after hard workout
    ----
    ALA is an omega-3 fatty acid

    according to Yehuda
    people (on average) have best results when their diet contains
    4:1 ratio of omega6/omega3
    you have to be very careful at this point
    the press is not reading full story and we are left with
    4:1 ratio of omega6/omega3
    but
    when reading rest of the story
    it is actually
    (4:1) (LA)/(ALA)
    -----
    Number of people studied our diet from point of view of fat content.
    One may get (short lasting - few months) good results,
    using other ratios.
    But on the long range other ratios are not successful.
    Even using diet with recommended (4:1) (LA)/(ALA)
    it is better to do blood testing from time to time.

    (Important for latter story)
    fat=solid or semi-solid
    oil=liquid
    LA & ALA are oils

    There are oils designed to have this ideal ratio.
    They are expensive and really meant for sick people.
    There is a natural oil that have that ratio close enough.

    I am drinking 2 tablespoons of that oil every day.
    I can buy it in USA here:
    https://www.amazon.com/gp/product/B000GAO91K/ref=oh_aui_search_detailpage?ie=UTF8&th=1

    [​IMG]


    [​IMG]

    Trzymaj sie.
     
    Last edited: Nov 27, 2016
  9. JanSz

    JanSz Gold

    now I can sleep :p and I am preete more regenerate next days !
    ----------------

    Not really sure what you are saying here.
    But
    Excellent sleep is one of the best indicators.

    Make sure that you keep the hours steady.
    Going to bed
    getting out of bed
    should happen always at the same times.
    ------
    Otherwise think about jet lag.
    Jet lag stresses body.
    .
     
  10. htw

    htw New Member

    Nice Oli, I bought pill unfortunately, I take 600mg afet workout (ALA). I try eat sea food everyday but for better suport I will bought http://www.myprotein.com/sports-nutrition/antarctic-krill-oil/10530669.html when I do not.
    "getting out of bed
    should happen always at the same times."

    I noticed that so 21 I am in bad afrer sunset I use infrared bulp and use blublocker (550nm).

    I read dr Kruse post about RIBOSIS as X factor in ketogenic diete so sleep regime is strong now ( I bought extra d-ribosis for faser glicigen resintesis and I put ~5 g around trainig and it seems it work)

    examine.com is saying about D-RIBOSIS :
    https://examine.com/supplements/D-Ribose/

    Now everthing is under controll so I am appreciate.
     

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