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I've tried just about every sleep supplement that's ever been recommended, but nothing has ever worked for me with any consistency - until now.
I've been experimenting with Tart Cherry Juice before bed for about a month now. It helps me to easily fall back to sleep if I wake up in the night - something I previously struggled with.
I've experimented with several different brands of liquid and capsules, but these were the only two that actually worked for me:
TAHITI TRADER Organic Tart Cherry Juice Concentrate - Unsweetened, 32 oz - My preferred brand while at home. I drink just one shot glass full before bed and it's been fantastic. I am yet to experiment with both morning and bedtime use, just to see if that provides an even better effect.
Carlyle Tart Cherry Capsules - 10,500mg - What I take now while travelling, since carrying a large glass bottle of sticky liquid in my luggage isn't a great idea.
Tart cherry juice is effective for sleep due to its unique natural composition, which promotes sleep regulation. Here’s why:
1. Rich in Melatonin
Tart cherries, especially Montmorency cherries, contain natural melatonin, the hormone that regulates sleep-wake cycles. Drinking tart cherry juice can help enhance your melatonin levels, leading to improved sleep quality and duration.
2. High in Tryptophan
Tart cherries contain tryptophan, an essential amino acid that the body converts into serotonin and then into melatonin. This helps promote relaxation and supports the body’s natural sleep cycle.
3. Anti-Inflammatory Properties
Tart cherries are rich in anthocyanins, which have anti-inflammatory and antioxidant effects. Reduced inflammation can alleviate discomfort that may disrupt sleep, such as muscle soreness or arthritis pain.
4. Regulates Circadian Rhythm
By boosting melatonin and reducing oxidative stress, tart cherry juice helps regulate the circadian rhythm, making it easier to fall asleep and stay asleep.
5. Supports Serotonin Production
Tart cherry juice may increase serotonin availability due to its impact on tryptophan metabolism. Serotonin is a neurotransmitter essential for mood and sleep regulation.
Evidence from Studies:
Clinical studies have shown that tart cherry juice can improve total sleep time and sleep efficiency in people with insomnia. For example, a study published in European Journal of Nutrition found that participants who consumed tart cherry juice for two weeks experienced significant improvements in sleep duration and quality.
Suggested Use:
Dosage: 1-2 oz of tart cherry juice or concentrate, consumed in the morning and 1-2 hours before bedtime, is often recommended for optimal effects.
Tart cherry juice is a natural, non-habit-forming remedy that can complement other sleep-supportive practices.
Give this one a try for yourself and see if it works for you!
CAROL Bike now offers a Norwegian 4x4 workout. I LOVE this! I'm now doing this a few times per week. Even though I suck at it, I expect that in time, I will come to suck at it a bit less. 😄
While I'm rehabbing my shoulders to allow my recent stem cell therapy to do it's thing, I've restarted my P90X workouts but utilizing KAATSU bands and super light weights. It seems crazy how hard it is to do the exact same exercises but with 20-40 lbs LESS weight! And I'm getting an incredible pump! In this way, I'm getting the same physiological effects from my workout (perhaps even better!) while putting less strain on my ligaments, tendons, and muscles, and while deeply focusing on my form and fullest range of motion. It's been very easy for me to lose focus on these in my previous quest to sling more weight.
In many ways, this feels like I'm doing P90X again for the very first time, and I love this.
Throughout my life, I've found stepping back and starting over again from scratch to be extremely beneficial and rewarding - in other words, revisiting 'first principles'. It's a way of cutting through the noise, discarding accumulated bad habits & assumptions, and seeing things anew with fresh eyes. Starting again with the most elemental truths and re-reasoning your way forward is essential for finding your way through anything and everything in life.
(Update: I am now in direct communication with Greg Fahy, PhD, Chief Scientific Officer and Co-founder of Intervene Immune and leader of the TRIIM-X trial, so I hope to be receiving some more insight and hopefully some guidance for this experiment as I move forward!)
I've recently begun my own, safer & potentially more effective version of the TRIIM Trial - Thymic Rejuvenation and Immunorestoration and Insulin Mitigation.
This trial was initially designed to test whether a cocktail of DHEA, metformin and growth hormone (GH) could rejuvenate the thymus. On further inspection, the team made the ground-breaking discovery, that the drug cocktail had wound-back the biological age of the participants.
Longevity Briefs: TRIIM - The Trial that reversed Human Ageing | Dr. Greg Fahy - Gowing Life
I've already been taking DHEA to lend support to my age-declined levels, but to match the protocol specifications, I will eventually have to increase my dosage.
However, I do not wish to take metformin due to it's negative impact on mitochondria, nor GH due to its potential to promote cancer, so I opted instead for equal substitutions that would be just as (if not much more) effective, and then I used several different AIs to test & validate my reasoning.
Supplements to Replace Metformin:
1. Berberine - Activates AMPK, reduces hepatic glucose production, improves insulin sensitivity. Berberine's mechanisms closely mirror those of metformin, particularly its action on AMPK.
2. Alpha-Lipoic Acid (ALA) - Acts as an antioxidant, improves insulin sensitivity, supports mitochondrial function. ALA can help reduce oxidative stress and improve glucose metabolism, complementing the effects of berberine.
But R-Lipoic Acid is the preferred form over Standard ALA, and here's why:
a. Higher Bioavailability: R-Lipoic Acid is the naturally occurring form of ALA and is more readily absorbed and utilized by the body compared to the synthetic form (which is a 50/50 mixture of R-ALA and S-ALA).
b. Greater Potency: R-Lipoic Acid has been shown to be more potent in its antioxidant effects and in improving insulin sensitivity.
c. Enhanced Efficacy: Because it is more bioavailable and potent, lower doses of R-ALA can achieve similar or better results compared to higher doses of standard ALA.
3. Resveratrol - Reportedly activates sirtuins and AMPK, promotes mitochondrial biogenesis, and reduces inflammation. Resveratrol is reported to support anti-aging pathways and enhances mitochondrial function, which aligns with the goals of the TRIIM trial.
But there's been a lot of controversy as to whether or not Resveratrol actually does activate sirtuins. So I opted to replace Resveratrol with Quercetin in my TRIIM trial protocol, and here's why:
Anti-inflammatory and Antioxidant Properties: Both quercetin and resveratrol have strong anti-inflammatory and antioxidant properties. However, quercetin is particularly noted for its broad spectrum of activity, which might provide more comprehensive benefits in reducing oxidative stress and inflammation.
Bioavailability: Quercetin has better bioavailability compared to resveratrol. This means that a higher percentage of quercetin is absorbed and utilized by the body, potentially making it more effective at lower doses.
Immune Support: Quercetin has been shown to support immune function by modulating immune cell activity and reducing the incidence of infections, particularly upper respiratory infections. This might be particularly beneficial if immune support is a priority in your protocol.
Senolytic Effects: Quercetin is known to have senolytic properties, meaning it can help clear out senescent (aging) cells, which are associated with aging and various diseases. This could be advantageous for overall longevity and health span improvement.
Cardiovascular Health: While both compounds support cardiovascular health, quercetin has been specifically associated with improved endothelial function, reduced blood pressure, and better lipid profiles, which might be more aligned with your specific cardiovascular goals.
Metabolic Health: Quercetin has been shown to improve insulin sensitivity and glucose metabolism, which can be beneficial for metabolic health and managing conditions like insulin resistance and type 2 diabetes.
And finally, I opted to use a growth hormone secretagogue (GHS), namely CJC-1295/Ipamorelin, instead of human growth hormone (HGH), in an attempt to stimulate my body's own production of growth hormone. GHS peptides can be a more natural and potentially safer alternative to direct HGH supplementation.
My Final TRIM TRIAL Protocol
Using Berberine, R-Lipoic Acid, and Quercetin to replace Metformin
Using CJC-1295/Ipamorelin to replace HGH
Using low initial supplement & peptide dosages and increase after a few months of monitoring.
Utilizing multiple AIs to calculate & validate the comparable dosage substitutions for Metformin and HGH that were set out in the original TRIMM Trial protocol, the results for my specific body-weight calculates out to be:
1. Berberine: 500 mg, three times daily (Total: 1,000-1,500 mg)
2. R-Lipoic Acid: 100-200 mg, twice daily (Total: 200-400 mg)
3. Quercetin: 500-1,000 mg, once or twice daily (Total: 500-2,000 mg)
4. CJC-1295/Ipamorelin: 300 mcg per injection, once or twice daily (Total: 300-600 mcg)
5. DHEA: 25-50 mg, once daily
And taken in the following Starting Dosage Schedule:
Morning:
- Berberine: 500 mg
- R-Lipoic Acid: 100-200 mg
- Quercetin: 500 mg (or 1,000 mg if dosing only once daily)
- DHEA: 25-50 mg
- CJC-1295/Ipamorelin: 300 mcg (or 600 mcg if dosing only once daily)
Afternoon (optional):
- Berberine: 500 mg
- Quercetin: 500 mg
- CJC-1295/Ipamorelin: 300 mcg (if dosing twice daily)
Evening:
- Berberine: 500 mg
- R-Lipoic Acid: 100-200 mg
- CJC-1295/Ipamorelin: 300 mcg
Final Recommendations:
1. **Consult a healthcare professional** before starting this protocol to ensure it's appropriate for your needs.
2. **Regularly monitor health markers and responses** to adjust dosages if necessary.
3. **Maintain a balanced diet and exercise routine** to support overall health and maximize the benefits of the protocol.
So far, my sleep scores have been better than they've ever been!
Naltrexone is a prescription opioid antagonist, meaning that it temporarily blocks opioid receptors.
At low doses, this blockade is brief (lasting only a few hours), triggering a rebound increase in endorphins and met-enkephalins (opioid growth factor, OGF), which help regulate the immune system, reduce inflammation, and improve cellular repair, offering neuroprotection and potentially supporting longevity.
LDN refers to the use of naltrexone at doses between 0.5 mg and 4.5 mg -- far lower than the standard 50 mg+ dose used to treat opioid and alcohol dependence.
Aging weakens the immune system, leading to higher infection risk and reduced tumor surveillance. LDN may balance immune function, preventing both overactivation (autoimmunity) and dysfunction (immune exhaustion).
Chronic low-grade inflammation is a hallmark of aging and contributes to diseases like cardiovascular disease, cancer, and neurodegeneration. As previously stated, LDN reduces this. LDN also modulates Toll-like receptor 4 (TLR4) and reduces pro-inflammatory cytokines (TNF-alpha, IL-6), which may slow immune system aging.
LDN may indirectly support autophagy, the cellular recycling process that clears damaged proteins and organelles. This could contribute to reduced senescent cell burden, a key driver of aging.
LDN reduces neuroinflammation by suppressing microglial activation, which is implicated in Alzheimer’s, Parkinson’s, and other neurodegenerative diseases. By promoting brain homeostasis, LDN could extend healthspan by preserving cognitive function.
Some research suggests LDN may enhance apoptosis (programmed cell death) in cancer cells by upregulating met-enkephalins. It may also inhibit angiogenesis (blood vessel formation in tumors), potentially reducing cancer risk, a major longevity concern.
LDN may be particularly beneficial when combined with other longevity interventions, such as rapamycin, senolytics, metformin, and lifestyle factors like exercise and fasting.
Potential Longevity Applications:
Neurodegenerative disease prevention – Protecting against Alzheimer’s, Parkinson’s, and cognitive decline.
Cancer prevention – Enhancing immune surveillance and apoptosis.
Autoimmune regulation – Balancing immune function to reduce age-related immune dysregulation.
Inflammation control – Reducing systemic inflammation, a major driver of aging.
Improved mitochondrial function – By reducing oxidative stress and neuroinflammation.
There are no direct studies proving LDN increases lifespan in humans or animals. However, its effects on key aging pathways suggest a strong potential for increasing healthspan, meaning more years of disease-free living.
LDN is not FDA-approved for these conditions but is prescribed off-label based on emerging research and anecdotal evidence:
1. Autoimmune & Inflammatory Disorders
Multiple Sclerosis (MS) – May reduce symptom severity and progression.
Rheumatoid Arthritis (RA) – Reported to decrease pain and inflammation.
Crohn’s Disease & Ulcerative Colitis – Some studies show reduced symptoms and inflammation.
Hashimoto’s Thyroiditis – Can help modulate immune function.
Lupus (SLE), Psoriasis, Fibromyalgia – May alleviate symptoms.
2. Chronic Pain & Neurological Conditions
Fibromyalgia & Chronic Fatigue Syndrome (ME/CFS) – Reduces pain and fatigue.
Neuropathic Pain – May work by reducing neuroinflammation.
Parkinson’s Disease & Alzheimer’s – Early research suggests neuroprotective potential.
Migraines – Some patients report fewer and less severe migraines.
3. Cancer & Immune System Support
Cancer Adjunct Therapy – May support immune function and apoptosis (programmed cell death).
HIV/AIDS – Some reports suggest improved immune response.
LDN Dosage & Administration
Typical dose: 1.5mg to 4.5mg per night.
Titration: Often started at 0.5mg or 1.5mg, increasing slowly to minimize side effects.
Timing: Usually taken at bedtime to leverage endorphin release.
Potential Side Effects - Most are mild and temporary, often resolving within a few weeks:
Vivid dreams or sleep disturbances (common in the first 1–2 weeks)
Temporary headache or nausea
Mild anxiety or mood changes
GI discomfort (rare)
Rare but possible:
Increased pain or autoimmune flares in some individuals (usually transient) - I experienced this on my very first dose of 1.5mg. I woke up in pain, feeling as if every muscle in my body was trying to tear itself apart. I circled back around with my prescribing physician and restarted again at only 0.5mg nightly, then slowly titrated my dosage up by another 0.5mg every 7 days, until finally reaching the target dose of 4.5mg nightly.
Fatigue (some prefer taking it in the morning, although I have no idea why)
Avoid with opioids – LDN can block painkillers like oxycodone, morphine, fentanyl, or tramadol.
May alter thyroid function – Hashimoto’s patients should monitor thyroid levels, as LDN can sometimes reduce the need for thyroid meds.
Not recommended during pregnancy due to limited safety data.
All in all, the experiment so far seems to be going well. I can't really say that I feel anything from it, but for me, it's always been a challenge noticing the absence of something, like "inflam-aging." I will continue to monitor my thyroid markers, just in case LDN somehow remedies my autoimmune thyroid condition, but since my thyroid stopped functioning over 30 years ago, I'm not expecting anything on that front.
Plasmalogens
I have plenty more to add to this, as soon as I get some spare time -- hopefully within the next few weeks!