In order to sleep well, you need to get a good dose of tryptophan into your brain at any point during the day. The simplest way to do that is with natural, whole-food, high-glycemic carbohydrates like white potatoes and sweet potatoes.

Tune in for how to make this work on a high-carb, low-carb or even keto diet, when to include a tryptophan supplement, and what to consider when timing the supplements or carbs.

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Here is the previous episode on carbs, tryptophan, and stress-resistance: https://chrismasterjohnphd.com/2019/01/22/carbs-serotonin-stress-resistance/

Here are some studies on carbs and protein affecting tryptophan transport and sleep:

https://www.ncbi.nlm.nih.gov/pubmed/573061

https://www.ncbi.nlm.nih.gov/pubmed/21349213

https://www.ncbi.nlm.nih.gov/pubmed/17284739

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1 Comment

  1. Hi Chris,

    It’s a long time to talk about the context. I wake up several times to pee during the night: 2-4

    I only eat once a day. I train with a pre workout exogenous ketones, and I drink a carbs/protein/electrolytes intra workout.

    Post workout I take an small protein/carbs ratio. Then my unique meal. Usually always at dinner because my daily schedule. So I fast between 14-18 ours.

    The unique thing makes me stay sleeping without pee, is when I cheat once a week at night with a very large amount of clean carbs (no junk food).

    Being this link between very high carb meal and don’t wake up to pee is a clue for telling me what is happening? Imbalance bewtween Na or electrolytes, antidouretic hormone or something like that? The starvation window and stress hormones?

    The fact I really like my approach. Energy, body composition, performance and so on are very good. But I’m not able to correct my sleep.

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