Shawn Stevenson
Appearances
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Coming up on this episode of The Dr. Hyman Show. I often tell people that you can overeat your whey fat, you can under-exercise your whey fat, you can under-sleep your whey fat, and you can also over-stress your whey fat. Stanford University, they found that just one night of sleep deprivation has a dramatic effect on suppressing leptin.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Just one night of sleep deprivation, we're seeing about 14% reduction in glucose reach in your brain.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Sleep is a very strange phenomenon. Like we don't even have a definition for what it really is. But with science, we can see, we know when we're sleeping because there's a change in your brain waves.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So we go from just a normal waking state right now, we're kind of in beta and get into some gamma as well. And then we transition to alpha, theta and that deep delta sleep. And so all of those sleep cycles are correlated with different processes, hormones released, neurotransmitters in the body. And our key, it's not necessarily how many hours of sleep you get.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
It's really the quality of those hours because you can sleep for eight or nine hours and wake up feeling like, trash, you know, like a dumpster juice or whatever. And I don't know where that even came from. But you can feel terrible because you're not actually getting efficient sleep cycles. And so that's what I focus on is how can we ensure that we're getting quality sleep?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And for a lot of people, they can potentially sleep six hours and sleep better than folks that are getting nine.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
That's such a great question. You know, today, more than ever, there is there's a epidemic for sure with sleep deprivation. and we're seeing this show its face in so many different areas. I think the first step is actually understanding the value of sleep. And so, for example, you know, real talk, nobody's waking up in the morning like, you know what? I want to look terrible today.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
You know, everybody wants to look good. And if we understood just how much our sleep quality affected our body composition, I think it would start to push that conversation forward. So there was a really cool study that was done. So sleep and weight are connected. Oh, my goodness. University of Chicago did a really fascinating study.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So they took folks and they put them on a calorie restricted diet, which is what I was taught to do in university setting, which doesn't necessarily work, by the way. Exactly. But they put them on this calorie restricted diet. And during one phase of the study, they allowed them to get eight and a half hours of sleep. So sufficient sleep.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
another study another phase of the study same people same exact diet they're not cutting any more calories they're not exercising more or less and now they sleep deprive them so now they're getting five and a half hours of sleep they take three hours away at the end of the study they compiled all the data and they found that when folks were getting a sufficient amount of sleep they lost 55 more body fat just from sleeping yeah right and i didn't say weight they lost actual fat mass not muscle
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
which is crazy, like how, I'm not saying you're doing like eight days a week CrossFit, right? You're just sleeping better. And the question for me is immediately like, oh my goodness, how? How is that happening?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And so it's during sleep that we release, this is crazy, melatonin, this super glorified sleep hormone, which it really isn't that, it's kind of a regulator of your circadian rhythms, period. but it actually is a really profound fat-burning hormone as well. So the Journal of Pineal Research found that melatonin is able to... And that's that gland in your head that releases melatonin.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Pineal gland, correct. Which, that's not the only place. So we'll get back to that in a moment. It's like your third eye gland, basically. So the pineal gland.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So the Journal of Pineal Research found that melatonin increases your mobilization of something called brown adipose tissue or brown fat. And this is a type of fat that actually burns fat. That increases your metabolism. Yes. And the reason it's brown versus the white adipose tissue is kind of the stuff we think about when we're trying to get rid of fat.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Brown adipose tissue is brown because it's so dense in mitochondria, right? These kind of energy power plants. I know you've talked about many times on the show, but it's such a metabolically active tissue. And so if you're not getting adequate sleep, you're not producing that hormone, nor you get your greatest secretion of human growth hormone during sleep.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
This is the most, it's also known as the youth hormone in a way.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
hair hormone kids have so much hgh this is why they have so much energy it's muscle sparing and also it's a big component of you healing and recovering and so you're missing out on that and cortisol that's another one so if you're sleep deprived one of the very first things we see is an increase in your cortisol levels that's the stress hormone exactly exactly and cortisol has this interesting ability to literally break down the muscle that you're working so hard to build it's terrible
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
gluconeogenesis the process called gluconeogenesis break down your valuable muscle tissue and turn it into fuel because it's this stressed hyper alert cautious dangerous state your body thinks you're in because you're sleep deprived and i can go on and on i'll show one share one more stop for there i always say stress is is is bad because when you have high cortisol it does everything you don't want right it shrinks your memory center your brain causes alzheimer's
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Yeah, and I even focused on that as well because a lot of folks have what we call clinically just a lot of inner chatter. The brain is a very vocal and kind of noisy organ. And so the great thing is a lot of our needs are met, especially if people are listening to this right now. It's like the crazy ant that lives in your head. Right.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But we have so many things covered in our lives that our ancestors didn't have to worry about. But the human mind is so expansive. So we can manufacture things to worry about. And that worry can push us. And I often tell people, you know, people coming into my clinic that you can overeat your way fat. You can under exercise your way fat or under move your way fat.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
you can under sleep your weight fat and you can also overstress your weight fat for sure. It has a huge component for our overall health and our body composition too. So, but I was gonna share Stanford University. They found that just one night of sleep deprivation has a dramatic effect on suppressing leptin. And that's that kind of glorified hunger hormone.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
I mean, I'm sorry, satiety, satiation hormone. and ghrelin on the other side has this uptick, and that's that hunger hormone, right? So just one night, and I'm gonna ask you. And it makes you crave a ton of carbs. I wanna ask you this, I was gonna say, I know you've been up late before. Oh, yeah.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But I don't know if it's me or if anybody else listening, have you ever been up at like 2 o'clock in the evening, maybe at a party, maybe just kicking back watching TV, and you're like, you know what? I really want a salad right now. Nope. No. If that's ever happened, please inform me. I don't get a craving for broccoli. I want salty, sweet, crunchy. Carbs. Yes.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Yes, because your brain is literally starving for glucose. Just one night of sleep deprivation, we're seeing about a 14% reduction in glucose reaching your brain.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And you did that work on that food. And now what you're made of now and the work that you're doing is just like exponential. You see that. I thought about this the other day. We're putting folks in space on vending machine consciousness, right?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Just imagine if we can get people on really healthy, real food and what we can create as humanity. It's exciting.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Sure. So I've been really working to press this into public awareness for about five years now. And this was because seeing people in my office coming in and, you know, they're struggling with their blood sugar, for example. And we had about right around 75% success rate with, you know, getting folks off lisinopril and metformins and all this and working along with their doctors.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Yeah. here's the thing that 25% of folks who weren't getting those results, ironically, that would really bother me. And I know you've probably felt the same thing.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And so it took about five years in practice, maybe a little longer before I had the audacity to ask, how was your sleep? Yeah. And what people would tell me blew my mind. I couldn't believe they're even sitting there. Yeah. And so, and this is another thing that we know is that folks don't really want to change too much.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
to get the result they want and i knew that and so i just dug into the research and i wanted to find clinically proven strategies that people don't have to turn their world upside down and once i implemented those with the patients i was working with it's like the floodgates would come off the weight would finally come off their blood pressure would finally come down their symptoms of depression would start to dissolve and i was just like this is really something special i need to tell more people about this and so
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
eventually is compiled into these 21 strategies. And for me, again, some of these things are gonna be a reminder for folks today, but I wanna talk about something that a lot of folks still don't have a big awareness of, and this is the fact that your gut and the health of your microbiome has a huge impact on your sleep quality. So your poop and sleep are connected? What a concept.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Don't do the two together.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So let's start with the basic component. And I know, again, these are going to be things people have heard about before probably on your show.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But let's start with serotonin.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So it's pretty well known. And by the way, there's more serotonin in your gut than there is in your brain. Exactly. Upwards of... 80 to 90% of your body's serotonin is actually located in your gut, produced by your enterochromaffin cells, by the way.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
I like that, we're like flipping places, because I would do this for you. So here's what's so interesting is that serotonin, we talked about melatonin being important for our sleep and our circadian rhythm. Serotonin is a precursor or a seed to make melatonin.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So already right off the bat, your gut environment, these cells in your gut are helping to make this compound that's related to your sleep quality. And with melatonin, this is what I want to liken it to. It's like that manual gear shifter for you to go through your sleep cycles properly and to actually get recovered. You need melatonin to be produced. And we'll come back to that.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So that's number one, serotonin. And you can't just take melatonin? I'll answer that in a moment. That's tricky. I'll just tell you. I looked around because some of our colleagues would feel that, and this was just a theory, that if you take supplemental melatonin, it's going to reduce your body's ability to produce it itself. I couldn't find that anywhere. There was no evidence of that.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
What I did find was... taking supplemental melatonin, taking too much or too frequently can down-regulate receptor sites for melatonin. So your body can still produce it, but the receptor sites that actually do something with the melatonin can get down-regulated.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So we do need to be mindful of that, and we can come back and talk about that. But here's the biggest... probably aha moment hopefully of this episode is that it's not just serotonin that's producing the gut. And so check this out. And I just came across this. I'm gonna share this with you today. This was in the World Journal of Gastroenterology. Listen to this.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
They found that there's upwards of 400 times more melatonin in your gut than in your brain. Because you talked earlier about the pineal gland. That's what I was taught in school. It's produced by pineal gland in the story. This study found that you can actually have a pinealectomy, which is a removal of your pineal gland, which I don't recommend, by the way. Don't do that.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
It's like a frontal lobotomy. Go there. And you don't actually lose those levels of melatonin that's located in your gut. So you're a gut brain and a brain brain. Exactly. And that's something really important to understand, too. Your gut is really, it's often referred to as a second brain. We can call it the enteric nervous system. There's like 30 neurotransmitters just like your brain.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
It's like a mass of nerve tissue. 60% of your immune system and most of the genes in your body. That vagus nerve. So UCLA researchers found that the vagus nerve, which we thought was just kind of like the brain communicating more, telling the gut what to do. 90% of the communication from those nerve fibers from the vagus nerve
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
to the brain is your belly, your gut telling your brain what to do in many ways.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But this is just getting out of that isolation thinking. This is what I was taught in school as well. It's like- Well, that's functional medicine. The body's a system. Yes. Everything is interconnected and it's just beautiful symphony if everything's working well. So Caltech researchers to kind of get to how does this all connect?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
they discovered that, and this was just, I mean, it's been around for years, but this is more of a recent like, okay, meta-analysis. Now we know that certain bacteria in the gut communicate with cells that produce these sleep-related hormones and neurotransmitters. So your gut cascade, your microbiome, has a huge impact on your sleep quality. And so now the question is, what do we do about it?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
How do we protect or support our microbiome. And that's one of the things that's going to help improve your sleep quality. So let's just go through a couple. The biggest thing, in my opinion, is avoiding things that mess it up. So one of those would be eating processed foods. So that
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
crazy amount of sugar has a tendency to feed pathogenic opportunity bacteria right so that's one thing avoiding haphazard use of antibiotics they have a place but we shouldn't be using antibiotics every time you get the sniffles right and that's literally what when i was a kid just give them some antibiotics right we would even like if my mom had some antibiotics you know just totally negligent yeah give them whatever's in the cupboard
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Also, pesticides, herbicides, rodenticides. Yeah, these things, side literally means to kill, by the way. But these have a pretty, because they're meant to kill small things, guess what your microbiome is made of, you know?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Yeah, we're looking at that the wrong way as well. And so,
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Just avoiding those things, but also what I want people to do is support their microbiome by, you know, and this should be just Captain Obvious at this point, and me working at a university for so long as a strength and conditioning coach before I did my clinical work, I worked with people from all over the world, and I would ask them about their fermented foods, and every culture had something.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So whether it was like some kind of kefir or like pickled whatever. And so making sure that we're getting at least every couple of days get a serving in of some fermented food or beverage. Gotta eat the kimchi. I got a jar in my fridge. I love kimchi. And my mother-in-law makes it for me. And she's from Kenya. So they had like a fermented like kind of similar to kombucha.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Like she knew about this like 20 years ago. And I'm like what is this weird stuff she's growing in the kitchen? It's freaking me out. She had grass, like first time I came to visit and they were growing grass, you know, it was wheat grass. But I was like, hey, why's your mom got grass in here? Did she get it? I didn't know. So anyways. Different kind of grass. I didn't know.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But that is a big component here is like shifting gears and having a more targeted perspective about supporting that gut microbiome. But also, and this is a really cool takeaway for everybody today is making sure we're getting in servings of what I call good sleep nutrients every day.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So the first one I'd share, and this one is from the Public Library of Science. And so they found that vitamin C, which we know about vitamin C, we tend to associate it with the immune system, right? It's a powerful antioxidant. But they found that folks in this particular study that were deficient in vitamin C had a tendency towards waking up more frequently.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And getting vitamin C levels elevated reversed their symptoms. So that's just one example. Iron is the other one. Yeah, that's, oh my goodness, that's huge. And especially more so for women. It tends to be. And another one, this was published in the journal Sleep. This is the big journal. And what they found was calcium And so this goes back to that story that I was told about calcium.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
It is important for sure, but folks who were deficient in calcium had more interrupted sleep patterns as well. And so by getting those calcium levels up, but how do we go about that? I'll just pass it over to you, rather than drinking like homogenized, glow in the dark, like from a mutant cow.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Calcium is kind of like an end product from this biological transmutation. So bones have a great source of it.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Or they should eat grass anyway. It's this really fascinating process. It's kind of like a biological transmutation of sorts where... Certain things come together to create bone, right? So like you need silica, you need- Boron. Boron, right? Vitamin K2, yeah. All of these things come together to make this magic happen.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So, and by the way, I want to give some sources with vitamin C. Obviously we know about citrus, fruits like strawberries, sweet peppers, but there are these quote superfoods as well, like camu camu berry. This might be the highest botanical source of vitamin C. Super tart, tangy fruit. It's like an Amazonian thing. Amla berry, acerola cherry.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Those are super, super high sources of vitamin C. Another one, and this was this is the last one I'll share. There's a whole list in Sleep Smarter. So this was a study conducted by University of Oxford found that omega threes can help folks to get deeper, more restful sleep. All right. So it helps with those modulating those. which it makes sense because it has to do with your brain. Right?
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Your brain has these gates, you know, you have the blood brain barrier, but the gate allows in certain VIPs. And it's only like 30 things, right? And one of those is a mechanism.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Oh, my goodness. You know about the leaky brain issue? This is like, you're already, you're getting into some territory here. This is super fascinating stuff, right? Leaky gut, leaky brain. Who knew? Yeah. Right? Who knew? So exciting. And also, there's some research that just came across that the brain kind of has its own immune system in a way.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
That's run by the glymphatic system. So that's like a little shout out to the glial cells that help to run it. The body is just incredible. So eat plenty of good sleep nutrients every day. Magnesium though? Oh, that was the last one actually.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
This is the big one. I was saving the best for last. I first learned about the benefits of magnesium probably from you. And this was again, you've been talking about this for like 15 years. And I was like, holy crap, because it's responsible for so many biochemical processes.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And so what that means for people, it's just like, so magnesium is responsible for these, well, now we know like over 325 processes. What that means is there are 325 things your body can't do or can't do properly when you're deficient on it.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Absolutely. And this is one of the things that we can do something about. But like you said, it's kind of like an anti-stress mineral. And so just the amount of stress that we're exposed, even our environment is stressful. It's different. We're indoors a lot more, processed air, and we're not getting access to sunlight. Just our reality is more stressful.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
But then put on top of that, our work demands, relationship demands. How would you know if you're magnesium deficient? You can get a test done, but I really always.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
And what I was going to say is I always err on the side of how do you look, feel, and perform, you know? And in my practice, there were only a couple supplements I would recommend. Magnesium was generally, and maybe for 80% of the people that came in, because there's such a tendency for people to be deficient in it. And so, but here's the issue. So food first, obviously.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
Anything green is going to be a good source of magnesium. Okay. So just keep that in mind, kale, collard, mustard greens. But outside of that, supplementation can be tricky because we have this bowel tolerance.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So even if you take a little bit more than your gut can handle at that moment, and you might need to really get your magnesium levels up, you're gonna activate what we call clinically disaster pants. which means the poop, potentially pooping in your sleep. Like the whole thing, this goes full circle.
The Dr. Hyman Show
The #1 Anti-Aging Tool You’re Ignoring (Hint: It’s Free and Happens at Night)
So, and there's different forms and some are going to be better for different people. But what I, I don't know if you've done this or looked into this, but like topical magnesium. Yeah, you can use topical magnesium. That's what I do. Even brought some with me when I travel, you know, I keep it in my, in my bag and I love it. I think it's fantastic.