Slow Down Aging In Your Sleep (youtube video with transcript)

 

Transcript

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hey welcome back to the channel my name

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is team lund and uh in today's video we

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talk about

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what's the best sleep formula for uh

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basically having a good anti-aging sleep

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make sure you click the like and

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subscribe as well for future videos

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about optimizing your health and

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performance do it so when you look at

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the all the hallmarks of aging like what

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things that cause aging you can see

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killer matriciation loss of prosthesis

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mitochondrial dysfunction cells in

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essence temperature expression etc um

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you know all of them are in some shape

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or form caused by increased oxidative

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stress and oxidative damage and those

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kind of things that is one of the you

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know original theories of aging of

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course there's more nuance to that

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there's different things that contribute

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to that but that is essentially one of

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the main

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physical deteriorations or the causes of

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physical deterioration that happens over

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the course of your lifetime just you

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know damage and physical degeneration

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and sleep obviously is the most

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important thing for that that sleep is

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when your body is repairing itself and

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recovering from all the daily activities

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that you do and if you don't sleep well

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then obviously you're just you know

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gonna

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accelerate aging and you're not gonna be

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that healthy no that's a lot of damage

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we also know that um the hallmarks of

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agents themselves are caused by low

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levels of nad or low levels of energy

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promote all the hallmarks of aging so

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nad is this coenzyme in the body

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that contributes uh basically it's a

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fundament it's fundamental to energy

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production and all the other

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epigenetics and other physiological

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processes inside the body without nad

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you die and you need energy to do

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everything

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and nad itself is linked to

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the epigenetics of longevity and

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anti-aging so high levels of nad appear

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to be somewhat beneficial for postponing

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things like the atrial diseases but n it

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is also involved with the circadian

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rhythms directly so uh recycling nad

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promoting and producing it

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inside the body salvaging it is a

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dependent of the circadian rhythms and

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the enzyme for that is the

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nampt

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enzyme in the salvage pathway and this

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enzyme is dependent of cert one which is

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the sirtuin protein

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that is regulated by

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or regulated yeah regularly by the

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circadian clocks like bma l1 and uh

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including others so you need to be

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having the circadian rhythms aligned to

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produce nad and this is where you know

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you have to remember that

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certain rhythms themselves i think are

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one of the most underrated forms of or

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aspects of aging and you also see a lot

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of research suggesting that circadian

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disruption promotes all these aging

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pathways and co-morbidities whereas

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being aligned with these circadian

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rhythms

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does the opposite that it boosts all

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these anti-aging longevity epigenetic

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mechanisms

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nad recycling dna repair autophagy

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wins and those kind of things uh so yeah

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essentially like being aligned with the

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skater this makes it much easier for you

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to stay healthy and the main

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i think yeah the core most important

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circadian rhythm

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in humans is probably the cortisol

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melatonin rhythm so cortisol kind of

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stress hormone but also like wakefulness

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hormone that you produce during daytime

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and melatonin the sleep hormone or also

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the hormone of darkness that you produce

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at night when you're sleeping um and

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melatonin i made a video about it that i

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think it's the most important anti-aging

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hormone which i think is true

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because melatonin is more than

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just sleep like it does regulate sleep

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and wrinkle-ness makes you drowsy and

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tired

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but with the surge of melatonin you

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experience during the night time you

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also go through all these other

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antioxidant defense processes and

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like these clearance processes like

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autophagy apoptosis detoxification and

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even growth hormone gets released

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you basically regulate the immune system

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inflammation fat burning even memories

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so melatonin is yeah i think paramount

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to uh to this um

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having a good anti-aging sleep

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so you need to like line up all your

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dominoes in essence to get the best

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sleep you need to have melatonin and you

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need to have

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the circadian rhythm alignment to

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reproduce nad

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and you see in studies that or we know

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that melatonin the rise in melatonin

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that occurs at night is um in

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conjunction with other hormones like

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growth hormone also increases during the

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same time with melatonin so actually

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melatonin

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the rise in melatonin that happens in

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the first half of the night that is also

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releasing or regulating the other

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beneficial hormones and processes that

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are useful for slowing down aging are

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growth hormone as well as autophagy so

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autology is this process of cell

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clearance you remove dysfunctional cells

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zombie cells uh just debris that

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accumulates their inflammatory particles

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and melatonin or the tobacco is also

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released

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primarily

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with the uh surge in um melatonin while

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you're sleeping so you need to have like

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good

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quality sleep

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to

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basically have optimal autophagy

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regulation optimal growth hormone

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release and other including including

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factors there the problem is that you

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know with age you see that your

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melatonin production and cortisol

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production

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flatten out so they dampen a little bit

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you produce less melatonin less cortisol

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and that is harmful for aging because of

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you know if you have less melatonin then

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you also

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sleep more poorly you don't sleep that

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long it's worse quality et cetera but

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you also produce all the other

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uh or less of all the other

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let's say processes like alteration

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growth hormone and we see those

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correlations as well that the older you

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get the less growth hormone that is

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testosterone the less

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nad you produce naturally when you get

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older and less automatically also go

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through because of that this cell

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senescence and lack of recovery so you

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lack this

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kind of fuel

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that would enable your body to

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replenish and recover itself during the

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night which includes nad and the

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melatonin don't disturb my friend he's

5:58

dead tired what you need to pay

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attention to then is you know how do you

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get the optimal sleep then how do you

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produce enough melatonin and how they

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produce your nad so that you would able

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to regulate these processes in your

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sleep and that would be

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get exposed to morning

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light because that's when that's what's

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gonna start the circadian rhythm is

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gonna produce the cortisol it kind of

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offsets it synchronizes the morning

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circadian rhythm so that you would have

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high levels of energy mood and high

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metabolism during the daytime and that

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you start to produce melatonin at night

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so that's kind of important the second

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and more important thing for the sleep

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side obviously is

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the blocking of blue light at night so

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blue light is going to inhibit melatonin

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you're going to produce a lot less

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melatonin

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blue light from screens and

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tv and phones it suppresses melatonin up

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to like 90 99 even um so um yeah if you

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want to have high amounts of melatonin

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before bed then you obviously need to

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block out the blue light and you can use

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the

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amber and red lights between 700 to 600

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nanometers those are safe they're not

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gonna inhibit melatonin but green and

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blue and violet between like 550 to 400

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nanometers that is where that has the

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most suppressive effect on melatonin and

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that is quite critical i think from a

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sleep quality side like you you can

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still fall asleep obviously

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but are you producing enough melatonin

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in that time frame that's a different

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question

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in studies people who use blue blocking

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glasses they do see

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better like reported sleep quality for

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that you would then need to use yeah

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like this let's say sleep melatonin

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friendly

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uh gadgets or equipment very basic stuff

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like just a red light bulb

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flicker free so flicker also inhibits

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melatonin so the blue blocks brand

7:45

that is now has rebranded themselves as

7:47

born charged they have like the best

7:49

those are my favorite like sleep

7:51

i'm not even using like steve

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supplements i don't think that there are

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many like sleep supplements that

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actually are worth it uh even like

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regular melatonin taking regular

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melatonin can be beneficial but it has

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like some negative side effects in terms

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of

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actually making you tired and making you

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depressed a little bit the next day and

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um

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as well as like suppressing some sex

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hormones and those things which isn't

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you know optimal to take it chronically

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like every once in a while obviously

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it's very good if you're traveling if

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you're

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jet lagged in a different time zone then

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obviously i would definitely take

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melatonin but on a regular basis it's

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much easier to focus on the

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sleep-friendly

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environment um where you have like red

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and amber lights instead of blue lights

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and using blue blocking glasses to

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filter out the blue light that will

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inhibit your melatonin and if you want

8:35

to check out these bone charge products

8:36

then head over to

8:38

watch bondcharge.com

8:39

uh steamland and use the code seam15 for

8:42

our 15 discount

8:45

point number three is gonna be uh sleep

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long enough as well uh because you know

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you do regenerate the nad during your

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sleep um if you don't sleep long enough

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then you may just feel tired and you

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still aren't compensating for

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the daily physical activities that you

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do

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optimally you would need i think if

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you're really trying to get all these

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you know

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benefits for longevity from sleep then

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you need to see that it's like eight

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hours i would imagine um

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but yeah six would be the minimum for

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adults

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if you sleep three hours or four hours

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then it doesn't matter how good quality

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it is if it's you know still bad uh or

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if it's still not long enough so even if

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it's like super high quality you have

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super high melatonin

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nad etc then it's not worth it uh so you

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need to sleep at least six to eight

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hours all right that's it for this video

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