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5+x Sleep Supplements that Work: Valerian, Beer, Cherries, Tryptophan, Theanine | Plus: Effects of Fats, Carbs and GI

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While milk with honey is better than milk with glucose (Jalilolghadr 2011), it won't improve - if anything mess - with your sleep quality when it's consumed ≤ 1h before bedtime - noteworthy: the same goes for most foods, though. While I have chosen it as the title image for today's SuppVersity  "Sleep Supplement Special", there's actually surprisingly little (not to say "no") evidence that the notorious hot milk with honey will actually improve your sleep significantly. That's in contrast to a number of supplements that are discussed in a recent review by scientists from the Northwestern University; a review that highlights  both , the short-comings of the existing research on dietary supplements for insomnia  and  encourage health practitioners "to explore existing resources and partner with patients to understand their goals and advise on safe and effective use of dietary supplements" (Ring 2017). Studies related to sleep an...
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Sleeping Like an Athlete: Supplement Smart to Complement Your Diet, Periodize Your Training, Practice Sleep Hygiene

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Blindfolds and earplugs can improve your sleep quality significantly. The special beauty of blindfolds is: unlike earplugs, blindfolds may also be used to refresh 'other things' you may be doing beneath or on top of your sheets, which in turn will help those who are struggling with getting restorative sleep ( learn more ) While every idiot will tell you that ZMA is "the shit" (it indeed is, literally ) its purported benefits are either insufficiently proven or even disproven, as it is the case for the alleged  anabolic effect of ZMA, which clearly don't exist (Wilborn 2004) outside of the "alternative facts" supplement companies use in pamphlets people call "write ups". Obviously, this won't stop the bros at the gym from telling you: "Dat ZMA gives me an amazingly anabolic sleep, bro!" The reasons ZMA (unfortunately) hasn't disappeared, yet, is still in the TOP10 of an unfortunately high number of supplement retailers...
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Persistent Fat Loss Involves Diet, Exercise and ... Effective Tryptophan Management!? Here's What You Need to Know

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Cod is one of the foods w/ the highest tryptophan content and a staple in The Rock's  get in shape diet - along w/. You may remember that I have repeatedly written about the role of tryptophan (TRP) in weight loss: both on www.suppversity.com and (and even more often) in the SuppVersity Facebook News . Against that background you should not be totally surprised to hear that recent studies link a disturbed metabolism of TRP in overweight subjects to an increased susceptibility for mood disturbances and carbohydrate craving that will make them fall of the dieting wagon or, as Strasser and Fuchs write in a recent review "increasing the cessation probability of weight reduction programs" (Strasser. 2016). If you have ever tried to lose weight by eating less and exercising more, you will know that this common, but often unsuccessful "obesity solution" can trigger significant mood disturbances (ranging from the literal bad mood to depression) - so significant i...
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Tryptophan, an Overlooked Natural "Anabolic"? Increased Follistatin (Myostatin Inhibitor), mTOR, and IGF-1 In-Vitro and In-Vivo Shed a Whole New Light on Serotonin Precursor

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Poultry is high in tryptophan and so is spirulina, cod, soy beans, parmesan and pork. They all have higher tryptophan contents than turkey. So, it doesn't always have to be poultry ;-) As a SuppVersity  reader you know that "[n]utrition plays a key role in the maintenance of muscle and bone mass, and dietary protein deficiency has in particular been associated with catabolism of both muscle and bone tissue" (Dukes. 2015). You will also be aware that leucine and some other amino acids play a particularly important role in the accrual and maintenance of muscle mass. Until today, l-tryptophan, the amino acid the "happy neurotransmitter" serotonin is not among the usual suspects when it comes to building muscle. If the results of a recent study from the Georgia Regents Univ.  translate into practic-ally relevant research, this may change soon (Dukes. 2015). Learn more about amino acid and BCAA supplements at the SuppVersity Glutamine Helps W/ Diabetes...
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