TMGP Ep 07 with sleep expert and biohacker Riley Jarvis

oo another white boy with a podcast pronouns Jim bro another white boy with a podcast you want to see the video it went viral hi gains gurus and welcome to tmgp the muscle growth podcast episode 7 I am your host Rosco and today we are welcoming biohacker Health Guru and sleep specialist Riley Jarvis onto the show Riley is a sleep consultant who has helped High performers achieve more out of their personal and work life using cuttingedge scientific lab testing strategies and techniques with only so many waking hours in the day the quality of hours sleeping is what can make the difference between Peak Performance and functioning at a fraction of your true potential currently residing in Vancouver Canada Riley spends most of his time in the outdoors hiking snowboarding and finding the next exciting Adventure in inside the sleep lab he enjoys reading the latest sleep Intel collaborating with other thought leaders and helping clients get lifechanging results Riley is also a qualified health coach for Peak Performance and flow and a qualified sleep consultant coach at the sleep consultant.com in today's episode we can look forward to advice about supplements for energy Focus sleeping aids General Health and hormone supplements tips on sleep disc discussions about health the importance of sleep and biohacking through the use of Cutting Edge science and medicine given that brief glimpse into Riley's extraordinary expertise let's jump right into the show hi Riley hey rasav how you doing good thanks no complaints little cold here up in Canada how about yourself yeah no I'm doing well thanks I actually had a bit of a stunt with Co recently so glad to be pass of that now like earlier this year you had it yeah yeah so it was a great yeah yeah the ultimate test roll into 2024 right exactly so it's only up here hopefully so Riley can you tell me about yourself you're a sleep consultant and a biohacker and a sleep specialist can you give me a brief introduction to yourself yeah you bet so uh sleep consultant been doing this the last 7even eight years now uh my background yeah biohacker you know I Crohn's disease and we could talk about this and I was kind of um discovering biology myself uh because I had a business background but then I completely switched education paths went to become functional diagnostic nutrition practitioner and a bunch of other things and then um yeah was from there just really helping uh people with not only their sleep but also with their performance their energy their focus their longevity the recovery in particular for muscle growth how do we grow more muscle in a shorter period time period of Time how we get more muscle with less effort and a lot of it comes down to recovery so we can touch on all of this but that was a big thing for me that um I realize that we can kind of hack this reality in a way that is a lot more efficient and faster and less effort than we think is possible and when we're able to do so our new reality becomes a pretty interesting place wow that's phenomenal can you talk about that new reality yeah sure so it's something that I call um the effortless experience and so what do his basically is we can think of our bodies like a car and you know everybody knows what a good car sounds like or what it runs like one that doesn't sound well runs like so you have have a car from the 1980s first you know now you fast forward it today that's going to be a car that's you know not running so well if someone take very good care of it's going to be burning through fuel very inefficiently it's not going to sound that great it's GNA sound like something's under the hood of your car that shouldn't be there compared to a car today we're you know let's say you just brought a brand new one off the lot it's going to be very efficient it's going to be running well and it's going to have a lot of horsepower whatever that is and our bodies are in a lot of the same way that sense so if we're able to optimize our bodies to run more efficiently for example our hormones are optimized our immune systems functioning well our brain neurotransmitters our abilities all the systems in our body can communicate with each other extremely efficiently once that happens then like we combine all those things together in terms of how we proceive the world and when it's more efficient we perceive the world you know it's just easier like we know just as an example what a good sleep feels like when we're firing in all cylinders and what one does not feel like two or four you know we sleep two or four hours we're going to have to exert so much more energy and force to just get through that day or lift weights in that workout session compared to it's just a lot more effortless if we can do it and our body is functioning well but there's you know we can get into hacks how do we sleep less time and kind of get the same results not through you know something that's maybe sustainable and everything that goes along with it so um that's kind of what the effortless experiences is all about in that kind of new reality how you can experience it too that's very interesting and I'm so excited to get into the hacks of sleep and how many hours you think are optimal to sleep and how it differs from person to person and then I'd also like to chat to you a little bit about some of the Sleep uh evidence and the of the science for for different sleep and how they do the studies and how they structure them and your opinions on them and if there's lost the studies or what the state of the evidence is look forward to it how did so you mentioned that you had cronis disease is that correct going back about 10 years ago so and you don't have that anymore or do you manage the symptoms or I don't know anything about sure yes so for listener it's basically an autoimmune condition that's inside of the stomach and there's a big range and what it does is it causes inflammation of the tissue inside now for some people they have to get like part of their colon or stomach extracted because the inflammation's so bad they have to be put on steroids or medication sometimes for the rest of their lives to keep that you know stuff down but our immune system which mostly located inside of our gut can kind of control things so for example like somebody has an allergy to like anaphylactic shock to um you know peanuts or seafood or something that's an extreme case and then you have stuff that's more systemic like colitis rheumatoid arthritis uh like irritable bowel disease Shingles um you know different conditions like this can manifest for everyone and those kind of conditions can be genetic and then you know you might have the gene for that but never express it in your lifetime other people may Express the that you know have that Gene Express for me it was under circumstances of severe stress that I think what triggered it for for me set me down a whole path of medication wasn't working for me and I really had to take Health into my own hands so fortunately for me I didn't have to get byon or anything else removed there was a big range there fortunately I was probably on the moderate mild side of things uh but it was definitely impacting my day-to-day like I couldn't think I couldn't function I was lying in bed all day some days so it was at that point I had to kind of build everything up and um from that point figure out how does our body actually work like instead of just listening to what people tell us based on first principles like Elon mus talks about keep asking why and keep going down that rabbit hole of why and we're able to do so then uh we start finding answers and you know you kind of work on your critical thinking and then you Mastermind with other people this worked for them that didn't work for them spending tons of money tens of thousands dollars on private doctors where my regular conventional family doctor couldn't give me any answers and it was in very interesting journey and through that process I learned a ton um and then I realized this is truly what I wanted to do instead of looking at spreadsheets all day and finance um truly helping people's lives fast forward to today but um you know looking back it it is a blessing and disguise for sure wow and can you talk a little bit about that process and going from your I think you mentioned your family doctor to more specialized doctors and then going from that to your own research and that kind of Journey and how that uh so was working in finance was putting a ton of hours in 10 12 you sometimes felt like 16 hours a day and I'm burning the candle on all ends and prior to that I was a pretty high performing or functioning individual and then all of a sudden stuff started to go downhill I started getting brain fog I was tired all the time even though I thought I was sleeping okay needed tens of coffee just all these things that I wasn't used to it was like what is going wrong with my body and uh went to the regular doctor family doctor they read a bunch of blood tests you know stuff look low but they weren't looking at the right biomarkers so it ended up like going to the hormone specialist going to this specialist and that specialist and then finally went to the gastroenterologist which is kind of like a stomach specialist so they could put like a scope down your throat or you know up the other way and they look for inflammation in your um inflammation in your with via tube inflammation inside of your gut called colonoscopy and that's what they did on me and they saw that there was quite a bit of inflammation there and uh after that they G said okay here's here's medication here's prazone here's other steroids that you can take to basically suppress your immune system so your body doesn't react but when your immune system suppressed it's much easier to get sick so people may have heard like you know if anyone had an autoimmune condition taking this the steroids then um during play Times Like Co and stuff like that you had to be very careful because that would have weaken your immune system and you had to be extra careful so it was at that point that um the medication that they were giving me was making my cheeks extremely puffy it was giving me anxiety I was shaking all the time I didn't feel like myself um in fact in some ways I sort of felt worse than I did before if not sort of the same so I was like and they're like well just wait a few weeks for it to work and everything like that which I did um but it just sent me down a deep a deep uh kind of frustrating place um where I just kind of felt depressed for a good period of time uh there was a period of time where I took ssris anti-depressants and I tried it for four weeks that put me completely numed everything and I knew this was not for me cuz I realized my own genius and everything coming from it was I guess it was kind of that you know to tap into a Zone which is not Planet a Zone that's able to focus and everything else like that and they said you know just try for a little bit longer a little bit more and my brain I remember at the time to like read one paragraph that was like three or four sentences to read it and have cognitive fluency of it took me like three like four minutes to understand it like my processing was so slow and I felt like a walking robot um completely separate from the world and so I realized I just have to get off all this stuff and find a solution that actually works for me and so that's where it you know I was so emotionally determined to figure that out and so I had a ton of hours at my disposal and I was like okay maybe if I so I had to I had to leave my job and I just had to purely focus on my health because I realized if I did that then the job and everything else could come but that was my number one priority so sometimes laying bedridden um you know just researching for hours upon hours a day taking notes kind of coming up with my own model of Health again this was all self you know just sort of determine and uh figuring out how does each system work so then one month I was like okay first month I'm going to decide supplements next month I'm going to do like exercise I'll make it the focus next month I'll do sleep once I got to that sleep month all of a sudden it wasn't an overnight process but very quickly over time uh everything started to improve like my weight that I lost was coming back um so my blood markers were improving my energy was coming back my body didn't feel the stress anymore and I realized that my Sleep Quality the more I was trying to understand this stuff and we didn't really have sleep trackers like we do now with the aing and everything back then I realized that um sleep was a massive part of it and in my healing journey and I think there was stress involved or my body was just in this catabolic breaking down state that could never fully heal or fully recover and I realized how important sleep was to this in whole entire process if we don't have that what it's doing to our hormones our immune system and everything so once I fix that of course with the supplements and the exercise and everything else everything else started to improve um one year later kind of put into complete remission and sure I might have like that'll still be there but up until now it like rarely comes back like it's a fraction of a fraction of percent compared to what it used to be and um I can live like a pretty fairly good lifestyle of course restricting St on healthy foods and stuff like that but compared to where I was and being able to do it naturally and then learning all that in the process new education everything else um it allowed me then to help other people because what I gone through I really didn't wish it up on my worst enemy so it kind of um it wanted me to coach other people within this area whether they were at the time they were kind of in this not maybe disease State now it's a lot more of the high functioning high performance but that was something that really resonated with me and I thought hm am I going to help people people with like Crohn's kind of similar to me and I realized I wanted to do just sleep in general because a lot of people know stuff about nutrition or there's nutritionist or exercise and a personal trainer but how many like sleep specialists are there and also if you think of just loow hanging fruit like if you go to the gym that can take a lot of time to um and a lot of effort you try a new diet got to go to the grocery store get the food prepare the food everything else that's kind of effort too but with sleep we can just make a few couple tweaks a few loing fruit and you can see Roi increases of like 40 60% in a matter of weeks for some people so it's it's so easy to do sometimes you just have to make the change once you're good to go and you'll feel its impacts for a very long time sure that's such a cool journey and I'm really excited to hear more about that so in terms of cronis disease you mentioned it's an autoimmune disease so is that an autoimmune disease that attacks the brain and the body yeah so it's interesting to our immune system because it it affects the entire body our immune system like our lymph nodes and everything else but particular with this one it's the gut so you would see tissue of the gut like if you were to look in the colonoscopy or inside our small intestines or the Terminus alium and like the colon area you would see those areas are inflamed now the difference between like Crohn's and like um uh colitis or uh U uh what's it called one colitis is closer to like the recta and Crohn's you have Which is higher up um which is kind of close to like the more intestines kind of more in the center of our stomach so they're pretty much that same disease in that way it's just the location of where they're located is different but yeah in a way it does affect the brain because when the gut is more inflamed you're more sensitive over all your immune system to just things in general so for example like a food sensitivity or you know whatever somebody's exposed to can really set their immune system off where somebody else they'll be exposed to the exact same thing but they won't have that reaction at all and they can tolerate a lot of that one thing so that's just a big difference with some people that do have it but if you're able to manage it the right way and manage your environment you could have you know the same genetics to someone who didn't even have curs in the first place which is really interesting you can turn the good genes on turn the bad genes off is is that process known as epig epigenetic yes correct so Epi in Greek is on top of so you can think of like genes on top of your genes so we have our hard wirring genes but we also have our genes and how they express themselves so if we expose our enironment to um in a way that turns the good genes on so for example like good diet lifestyle and everything else like that our good jees will Express themselves and then in essence we can turn those bad genes off the reverse is also true if we're sedentary we don't move our bodies are highly inflamed you're going to put the needle more in the odds of turning turning those bad genes on and those good genes off in extreme cases for people that can be you know diabetes heart disease forms of cancer and things like that but even stuff you know day-to-day like sore joints um inflammation in the body brain fog anything like that so you have the disease state which is on the extreme like out of 10 let's say it's like a one but then if you're trying to hit like Peak Performance and be 10 out of 10 9 out of 10 you like if if you're if you have anything these things happening maybe you're just a five or six everything's okay you're never going to be hitting those states of Peak Performance just because your environment's not on point so we we want all the odds in our favor as much as possible and to do that what we need to do is ensure that the uh not just genes but everything in our body is working as it should as efficiently as it should at as one full unit instead of all these separate cogs happening at different times and how long would you say I'm sure it probably differs person to person and on an individual basis but how long on average would you say like an epigenetic change could take like to turn your good jeans on to turn your bad jeans off how long would that price take is it like weeks months years how like ball pocket for for an average person yeah I would say for I think weeks would be too short for some people you can definitely notice those changes but for example for me with I would say like several months to maybe a couple years would be my guest to do it in terms of the exact science and the scientific studies I haven't seen one of those in a while so I don't know the exact time so I'm guessing here but that would be my estimate and in terms of its permanence how long would these changes last say you you do all the things right and then you get these good genes and you get rid of the bad genes how long like how permanent is that and then how long would you have to have bad in a bad environment for it to kind of go the other way would you say again years or would it actually deteriorate much more quickly than it took to to turn the good ones on and go and push the needle in the correct direction I think it would go worse faster like if you if you're if you were pretty stable everything was okay and now you start introducing very bad things with your diet high sugar high inflammatory foods your body's in inflamed State I think you can point the needle in that direction probably in a matter of weeks for some people but it's interesting too right because then it's the question you know do our gentics have kind of a muscle memory cuz it's it's kind of like when we build muscle we build muscle we have that muscle memory let's say we lose it all for us to gain that muscle is going to be faster had than had we not you know done the work at or build that muscle in the first place at all so then if you go to the bad side uh in terms of that now you're a place you don't want to be could you get there faster with the good environment again it's a pretty good question I don't know the answer on that but I'm sure you could and that would be quite in that would be such a super cool interesting study to know whether if you have good things and then it goes bad if you can get it back to good quickly if your Baseline is good and also the inverse of that if your Basel Line's bad and then if you go to good if it goes back to Baseline quickly that would be quite a cool study do we start it now I just wanted to congrat sorry start now exactly exactly I just wanted to congratulate you on on going to remission and and learning how to overcome the cronn and thrive on it so well well done on that oh thanks man I really appreciate that yeah it's awesome and you mentioned something super important that health is number one like health is more important than literally everything is more important than money it's more important than you basically if you don't have health you have nothing unfortunately that's that's the way it is yeah and a lot of people will sacrifice their health for for work like you were doing for example and like many many many millions if not billions of people do um and it's sad that we are forced to do that in this current society and it being so challenging and U people don't uh especially bosses I think uh don't see Health as that important because if you're sick you're not uh not making money so then just yeah don't don't be sick in their eyes I guess but anyway hopefully we can change that Paradigm yeah totally you know everyone SE it through a productivity lens we we get into all this but when you start working on your health first productivity improves Focus improves energy improves and all these things and you actually get more done and less time it doesn't feel like it on the front end but on the medium end in the back end so much more longterm long-term gain that's right yeah it's kind of like investing right you know you have to think longterm with the market longterm think the next 5 years 10 years when year not just tomorrow or this week or what tastes good or feels good or what my reptilian impulses might tell me now reptilian okay yeah interesting that must have come from the epigenetics yeah yeah yeah maybe but you know it's kind of like we have our different parts of our brain right that are more evolved ones that are kind of more you know reptilian I feel hungry now I feel mad now versus you know states of meditation or the higher self or whatever you want to call it where you can enter these new states of flow and energy and everything else so it's kind of that parad of like do we let our hormones and bad um you know gut bacteria or Gees over growth dictate how we live our lives or do we have true control over our lives and again like it's another philosophical question I remember Sam um uh Ty Harris wrote the book about Free Will right so do we truly have it well it's hard to say but if we can put the needle again in our direction as much as we can even considering like oh all distractions that we have and everything else and just the Mind chatter and the 70,000 thoughts on average that the that the human being has how much of those can we put in our favor through our true intentions that we want to live the best possible lives and become the best possible version of ourselves um you know even doing all this stuff it's difficult enough let alone your body's inflamed but you know brain fog and everything it's nearly impossible to to get our goals done or what we hope to achieve yeah the body is an absolutely incredibly complicated machine that I don't think anyone is fully worked out yet but I think that that's a large part of biohacking which is something that you and I are very interested in I think that that's kind of what the biohackers are hoping to achieve is some kind of blueprint to manage this machine of the human body totally you mentioned supplements that you started on supplements and things like that was that purely for um trying to manage the Crohn's disease or is that um trying to improve your other parts of your body and um mind it's a good question it was probably definitely both I always had a natural interest in health and biohacking you know back then the two guys only talking about supplements and and biohacking a little bit was Dave asprey from from bulletproof he started that a long time ago and they also had Tim Ferris as well so like Tim Ferris started the book The four-hour work week I think it was 2007 I think the 4-Hour Body came a couple or few years after that and it was just through these things like the 4H hour week like wow there's another place like another way we can live the world especially during that era and then the 4-Hour Body wow interesting it's not just you know what the government tells us about the food pyramid to eat these Foods we can actually use food to hack our bodies to achieve the circumstances that we want in a faster and more effortless way so it was when I took the supplements one it was for biohacking like how do I get more energy how do I get more brain fog how do I do this but at the same time it was how do I get rid of this Crohn's all at the same time and so one part of the supplements was kind of surface level like how do I just improve energy well to improve energy you can take like pqq um you know stuff for the mitochondria B vitamins and such like this and that's good but what was really preventing me from having energy was my immune system was just shot and causing all this inflammation and that's like when you feel sick and you have no energy that's really your immune system but just to the extreme so the other part was well how do I to reduce the inflammation well you could take curcumin you can take fish oil eyos and that was definitely working but the root cause of that even more was the foods I was eating the stress I felt like I was under um my thoughts each day these all just combined into one thing that really set things off and then as I had to go back to First principles and learn about them become aware of them and only then was able to fix them absolutely you make a good point about you were taking the supplements and they help and whatnot but actually you had to address the root cause which was the inflammation the PO the maybe not great sleep the stress those kind of things but while on supplements I know that in our um preview kind of uh topic discussion we discussed a lot of supplements can we go over the ones that you think are the most beneficial for various things whether energy whether be cognition whether it be muscle growth what are your favorite supplements that you can just go as quickly as possible because I know there's so many that we that we've mentioned and I'll probably add a few sure you bet so uh I would so I'll just start general like Case by case maintenance what our bodies need the most I would say fish oil you're going to have vitamin D you're going to have magnesium you're going to have um magnesium fish oil uh you're probably going to want a be so which kind of magnesium so there's sever different kind there's so many different kinds yeah so I think or which few yeah gly magnesium glycinate and malate are probably going to be your top ones magnesium 3 and8 is the only magnesium that passes the bloodb brain barrier so someone has anxiety or wants that mental ease magnesium 3 and8 is the best also the most expensive the uh glycinate and malate are kind of the most bioavailable absorbable and they have a lot of impacts on the body but once for example like citrate that's more for like diarrhea if you have or sorry con if you have constipation you would take that not as you know it just depends on what the tools you're using but the uh magnesium called U Mages magnesium Breakthrough by the company called bi optimizers has all seven forms of magnesium so that's probably the best one that you can get um for that one that's magnesium and then the other one I would say is just a general B complex vitamin methylated so you're getting all of your energy there those are kind of the main ones I would say a multivitamin for sure but you have to be careful what you take because there's just so much junk out there you always want to make sure the company do a supplements pH is pharmaceutical grade or thirdparty tested because um this this industry is really not regulated in a lot of ways and there's a lot of stuff going on the next one is okay let's just hit them one by one so let's say energy somebody wants better energy I would say um you can go with again there'll be some overlap here but B vitamins will be Energy number two if you want kind of mental energy um that's going to be something like pqq you can also go with uh coenzyme Q10 is another really good one you can go with uh meth if somebody has methylation issues which we can get into um methylfolate it's very important for energy the methylation process for energy so those are just quick ones there that people can use there's definitely a lot more in terms of focus we can look at El tyrosine which is precursor for dopamine we can look at you know New Tropics like you want [Music] paracetamol that are inside of there Alpha GPC Hine a for your memory Focus these are all very good um let's go into sleep so for sleep supplements you can supplement obviously uh melatonin as one but super low dose we can go into you can also do Aline to feel more relaxed form a Gaba to feel relaxed you can use uh certain forms of like herbal teas like lemon bomb um holy basil te is very good valarian root um and then you get to like adaption in herbs so like ashwa Ganda is probably a good one to relax the body again making sure it's a good grade those are probably good ones for sleep stress there'll be some overlap here but the same ones like you have to figure out is it mind stress or is it body stress if it's coming from the body you probably want to do something that's more herbal based so it could be like if it's in daytime stress um you could probably do like rodea or holy basil or you could do uh Siberian ginsing you could do Alro which is kind of the same thing there there's many kind of forms of ginsing which I highly recommend people look into you have Korean jining American ginsing Siberia like Russia all over the world um you can also look at um different things for example like supplements um could be um yeah turmeric kind of has an indirect effect with with kind of some of this and helping feel relaxed but those would probably be the biggest ones for there I'd say and um things like to tone muscle growth what would you what supplements would you use I know Asanda is really good been proven for testosterone yes so indirectly we want our cortisol or stress hormone to be low as much as possible obviously we want to follow our rhythms throughout the daytime but if it's too high this is going to Neely impact your testosterone so as gun is very good to bring that down all these other supplements to reduce stress those are secondary but the primary ones one number one is probably going to be tonat making sure that a good source the second one is probably going to be um fed DOA um that's been one that's been around and there's another one called uh turone now the last two fedoa turone there is some questioning whether are they truly safe and it's hard to say um there's still some studies going on with it um however ton Catal and the other one that I didn't mention is Tribulus they can be pretty good as um not you know ones that are a little bit more on the natural side sure no absolutely and I I've looked into all of those ones that you mention now um I didn't find really good data supporting the fedia agus but I found really good evidence supporting the tong cat and Ash Gander they're big um some of those other ones Tribulus I also struggled finding um finding good increases in testosterone from that even though it's been claimed that test Tribulus uh has really good um impacts on your on your testosterone I could only find studies that showed that it increased libido which doesn't necessarily mean that increased testosterone um I was wondering can we go through dosing on well I know there's so many that we just gone through but can we go through dosing because I think that getting the dosing from an expert like yourself would be really useful on top of getting the you know these amazing supplements sure that will work and help people sure we definitely can so we want to go through each of the ones I mentioned I could just hit off the dose for let's do it let's do it let's give value let's go okay so starting from the top let's say vitamin D vitamin D we want 1,000 IUS for every 25 lbs of body weight that we weigh so if we weigh 100 pounds that's 4,000 IU the best vitamin D Drops are going to be or well drops there you go the reason why is because it goes directly into our bloodstream from our tongue our mouth opposed to having to take the capsules that go into our stomach and everything else um so that's a general rule now for vitamin D if it's too low that can cause issues generally though we want between like 60 to 80 um I think it's nanograms NG dl's the measurement I believe I might need it to be corrected on that but I'm pretty sure that's it that's kind of The Sweet Spot that we could be in if you're over 100 then that's definitely the Red Zone you want to taper it back all you need to do is just don't take as much um fish oil I would take two to three grams of fish oil per day uh for B complex I would take just two or three capsules per day um making sure that you know it's methylated good company form um magnesium you can take upwards of two to three even six capsules per day along that same side um as a general one you can take Vitamin C of you know two to three grams daily and again like some of this stuff can really interact with other medications so have people have to be very careful to talk with their doctor with all that stuff just putting that in as a disclaimer let's go to the next one so energy um B vitamins like I mentioned before uh pqq is kind of a more advanced form of coenzyme Q10 I would say with that you can take two to three per day side effects from this though you might get a headache feel a bit more energized or too energized feel not so much of a caffeine feeling but you might get slight headache and then you know at that point you can dial it back a little bit more um the other ones for energy that you can use um for example you can you can do um I'll touch on the other ones and I'll come back to this one because there's some overlap here but next let's go for Focus so El tyrosine we can take anywhere between I would say 1,000 to 3,000 uh milligrams or 2 to three grams 1 to three grams per day if we take too much El tyrosine it's a precursor like I said to dopamine we will actually get you know too agitated or we might get a headache we might have strain within our eyes the one thing want to watch out for for tyrosine though is we want to take a 10: one ratio with tyrosine and 5htp 5htp is a precursor to serotonin which goes into melatonin and if we take too much tyrosine they kind of bounce with each other we kind of want that ratio to be quite even so an example would be for every 1,000 milligrams we take of tyrosine we would want to take 100 milligrams of 5hcp or 1 milligram Alti one gram V tyrosine would be you know point you know 0.1 milligrams of 0.1 gr of 5htp so that's what people want to be careful of um now all this other stuff in terms of neut Tropics you can take there's a wide range of of measuring the step but you usually want to take the lowest dose I think paracetamol you you just take one or two capsule in empty stomach anaram is the same thing we typically want to take those with a fat you know solubles so whether we have it with like avocado nuts an egg something like that can really help the absorption process things like afro or um um Alpha Brain are really good um we take like one or two of those I think the dosing is that per day and that will be really good for people to start off with the next one for stress sorry was there something you to say so I was just going to say these dosings are these for an average male or an average human or like is is it going to be different for a man and a female or male or female or is it is it kind of and these are again just guidelines um but would you say that that men and women should take the same amount or different so it'll be different based on one how big is the person and two there's tiny people who can tolerate an extremely high dose of some of these things so like it's going to depend on The receptors in somebody's brain their hormone levels what they were before and so that's where it's good to give a range like one to three or four capsules whether you take it with food or stomach try it and see how it works for you because you know at that point once you set a baseline do I take more or do I take less it's really hard to determine you know it's just a cookie cutter approach it wouldn't be accurate so you want to try and see what works best for you try you know one capsule you know a day for the next three four days how do you react didn't feel any at all okay try to also just looking at seeing what the bottle says it's generally good for the recommendations with most most of these natural ones you can go slightly above not too high above but slightly above to see benefit and you can do it for a period of time if you take a high enough dose for too long or you don't cycle some of these things you can start to you know um build decent size build a tolerance or it doesn't works well with you so not all of them but some of them you know you might want to go on three weeks on one week off or a couple months on one or two weeks off Etc okay thanks sorry yeah no worries um the next one's stress so for riola I would say you want to do about one to two capsules in the morning or the afternoon and again making sure it's a really good brand I like Gaia Herbs they're quite good the next one is asag gandha so that's better around the evening time late afternoon before bed again one to two capsules with this one um for also relaxation 5 HTTP is good for relaxing more the before bed with this one you know anywhere between 100 to 300 milligram is usually a good sweet spot with 5 HTP you have to be very careful if you're taking um St John's wart or any anti-depressants this can potentially lead to serotonin syndrome so you got to be extremely careful uh because too much serotonin can be a bad thing in the brain as it regulat your temperature and everything else like that um those would be some of the big ones for stress and then for Sleep melatonin between .2 and 3 milligrams will be good for um alanine tual capsules trable tablets rather I would say you know taking two or three of those at a time so works out to about 2 or 300 milligrams and then the pharmag Gaba is kind of the same thing making sure those are chewable anywhere between two and three and then in terms of te's like one or two cups before you go to sleep one you know one tea bag keep it in there you can refill that once or twice um that's quite relaxing and te's are really good because a lot of these herbs we once we heat them up a lot of those properties will actually like from the heat it'll cause it to um really go into the water to kind of um excrete a lot of those nutrients a lot more efficiently than if we just had it in you know herbal herbal capsule dry form so that's another good one too and they seem to be a little bit more gentle the teas but equally if you can just adopt it it's not and again with all this it's not about just doing one big like okay this Sunday I'm going to take all these supplements it's just doing a little bit at a time don't take all these supplements at once you really have to be a scientist with it and what do scientists do they isolate one variable they try this thing they have a control does this work does it not work you know and if you can joural your results um along the way even better then you know you know we forget what we ate for breakfast 3 days ago so if you you're able to see in a journal okay I reacted to the supplement last week and this is how I felt then we know okay the next time I take this this is what it is instead of restarting our week every time because we're trying to remember how exactly we reacted to each supplement so it's really a it's really a slow Evolution stage with all this um when you first get on to it and then you eventually hit the point like for me now I'll have like it it looks like a library of supplements all on my wall and when I wake up that day it's kind of like a buffet I know exactly what supplement I need that day based on how I feel cuz one you have to tune into your body how do you feel two you have to understand what supplement and how much that supplement is going to cause you to feel that way but you don't know that until you start experimenting with it journaling how you feel and then once you kind of get that really good inner sense with a match to what you actually need then you kind of uh I guess you could call Body awareness tuning to your body whatever you want to say it's called that is um a good way to do it so each day I'll I'll pick two or three supplements I won't take 50 in one day but I'll pick two or three that I think um will benefit me for that day whether it's inflammation or more Focus or general maintenance or whatever it is so a little bit different to Brian Johnson having a 100 uh having 100 polls a day yeah so you so then there's there's limits to this game right so if you're purely looking to for anti-aging and everything there's a time and place to take that amount of pills which I did but what I can see right now is I've been doing a lab testing myself you know over so many years and everything's good and I know what requires more what requires less now there was a period of time when I was in the protocol where I was maybe not taking that per day but probably over 100 supplements a day for a good few months and that made me feel a lot better but now I don't have to just because all systems in the body are working as they should so what Brian Johnson is doing is not wrong at all in any way it's the extreme of what that guy is doing in all credit to him it's just his goal is different than the average person or average for sure and he's also got the funds available to to do exactly the funds is a big one cuz it's it's not a cheap game to play absolutely not and I want to ask you L later on let's get back to it on your like best three supplements for for like each of those different things in your opinion and then the best bang for your buck kind of Alternatives if we can say that but let's get back into that later cuz that's been a lot to digest super awesome and thank you so much for all of those different uh supplements in terms of neut Tropics um have you have had any experience I know that mushrooms are the big Rave now for for they're in a lot of neut Tropic things what's your opinion on on any mushroom supplements or or you not experiencing that yet mushrooms uh there's a ton of benefit for I mean you just see well you have like psilocybin magic mushrooms what they've been doing at least in the USA with with the maps which is kind of just you know it's an agency that helps that's helped all these people with trauma and and a lot of uh psychosis use therapy and and magic mushrooms to really help heal themselves and depression depression anxiety I mean it's transforming lives and they're showing with that at Sparks neurogenesis creates new brain cells and it's allowed people to finally heal when they've been doing talk therapy for years so there's definitely something to that there and that's extreme of the mushrooms um but then going back to stuff you can just get from the store um mushrooms in terms of um there's different kinds of mushrooms so Rishi mushroom is very good for our immune system we have other mushrooms like Corps that are very good for just general energy or resilience and things like this we have another mushroom for our brain to spark new brain cells called Lion's man and that's that's a really good too um and there's a lot of stuff you can do with lions man and and that's one that's popping up a lot more now those are kind of the biggest mushrooms um that I've I've seen people use you know for each kind of circumstance um but I'm all for mushrooms and so different kinds of mushrooms like mushrooms and coffee you have the brand like for sigmatic there's another brand of um Co sorry of mushrooms um they put in a drink Elixir and these this is the kind of company they in the USA I think they go to California and they ship around the world where they um they go into like the deep forest and you'll see them picking these mushrooms directly off the trees and then they'll bring it back to their to their Factory so they show they show that they're the real DNA I wish I remember the name because one of their Elixir taste like root beer and it's delicious and you have it every day and it's general maintenance and it brings a lot of well-being to you but in general mushrooms are a a really good thing some are obviously poisonous you have to be careful but the the one from from the stores you be okay hopefully hopefully they they check hopefully they checked exctly um do you mind chatting about sleep optimization and some of your tips for optimizing sleep and how and how we can make our environment better for sleep and that kind of thing sure to hear Riley talk about sleep optimization and expert sleeping techniques you're going to have to tune in again next time on tmgp goodbye gains gurus thank you for listening and see you on the next episode of tmgp