CARNIVORE INSOMNIA SOLVED // Everything I tried to fix my sleep, and what actually worked.

all right everybody today I'm going to be talking about sleep on the carnivore diet and how I remedied my insomnia or my waking up in the middle of the night and not being able to go back to sleep struggle that I had since February of this year so if you've been following my channel you know that that is the time February 1st to be exact that I stopped sleeping well and we've done a few live streams on this topic on my channel I'm going to link all the videos that relate to this discussion in the descript description so that you can go back and access those and kind of follow the process here there were also a lot of other good suggestions and contributions in those live streams that might be helpful for you um but today I want to give you a summary and a discussion of what actually worked for me to improve my sleep and so far it's been about 3 weeks and my sleep has been much much better much much more consistent I'm feeling much more rested and I don't wake up in the middle of the night anymore and so so I'm excited to go through everything that I've tried and tracked and kind of laid out here in this fun little chart timeline thing that we're going to be discussing and so I'll throw this up on the screen so you can see it as we go but that was really the way that conceptually made sense to me the most is to just try to lay all this out on a timeline so I could zoom out and say okay really this is when things started to change and get that in some context and so hope hopefully this will be a helpful video for anybody who's struggling with sleep because we all know how important sleep is and how much it changes your life when you're not getting enough sleep it's so vital for healing and repair and you know just everyday functioning and so when we're not getting quality sleep that means something's not right so let's just start out with January because that is kind of before everything changed with my sleep since I began the carnivore diet this time this second round in Late July of last year 2023 I have struggled with energy I've been quite tired um and I talk about this in my my updates 30 days 90 days 120 days a monthly update so you can check out those videos if you want for more information but I have struggled on and off pretty pretty hard with energy and just getting everything dialed in and I felt like I had a pretty major like bottoming out in my hormones before I started the carnivore diet this last summer and so I've just been trying to give my body time and space to adjust and heal and go through whatever it needs to to start feeling better and I did not have a problem with sleep at all I could sleep for 10 lay in bed for 10 hours and sleep and still not even really feel rested most days still feel like I needed a nap or something in the afternoon and so that was improving when I did the lion diet for 30 days of January I would have longer stretches during that month where I felt really good and then I would still kind of have these two three sometimes four days where I would just feel the fatigue coming on again and so at the end of January I decided to add some things back in because I was craving Seafood I thought maybe that is something I need and I decided to add some decaf back in mainly because I do enjoy it as a beverage but also because I wanted to kind of use it as a vehicle to up my fat content because I had a susp I that because my energy was still fluctuating a little bit on the lion diet that maybe I was not quite fat adapted yet and that's why I was struggling with energy or maybe I was not keto adapted and so that's why maybe my brain was still struggling some days to really get enough energy so I could think clearly and and operate normally especially without all that caffeine and on the first day of February when I intentionally decided to try to drop my protein intake just a little bit and increase my fat to get closer to an 80/20 ratio that's when my sleep problems began and so I was waking up like wide awake at 3:00 a.m. for probably about a week and then it started becoming 2: a.m. sometimes 1:30 sometimes 2:30 but it was right between that 1: and 3:00 a.m. time that I would wake up every single night and be wide awake some nights I would do a self hypnosis which I do before sleep uh nearly every night anyway and that would help but not always and during that first week of February is when I was tracking macros I wasn't just dropping my protein and not really measuring it I was trying to measure it and see you know am I hitting these ballpark numbers or not and I discussed that with you guys in a video called macros week one and mentioned that I was still not sleeping well at that 10th day the day that I published that on the 10th and so that was you know almost getting into two weeks so between the 10th and the 14th we had Valentine's Day stuff we went out to dinner and I had a carnivore dinner but I split a glass of wine like I told you guys about with Ben on our Valentine's dinner and I also made this really good like Kore lasagna with carnivore noodles and I did eat some of that so that had a lot of cheese and of course the the red sauce in it that I had not been eating at all any of that stuff including the cheese and so um the after that couple of days I realized like I'm I'm just not in touch still with my Hunger signals I was just not feeling my best I kind of just stumbled into a 48 hour bone broth fast I thought oh maybe I'll I'll try to fast on bone broth and then do one meal a day but at the end of the first day I wasn't really hungry at all so I thought well I'll just try to go till the next day and I ended up breaking that fast at 48 hours so I did consume bone broth with fat during that time and this was the first time I tested my blood sugar and this was with my old meter and old glucose strips um so I don't know how accurate these were for sure but according to those strips my glucose was at 60 milligrams per deciliter at the end of that fast so I imagine I was in ketosis at that time but I didn't have any ketone strips to tell so from the end of that fast on the 16th to about the 20 5th when we had our first sleep live stream here on this channel um I I didn't track anything very meticulously in any app but I was still trying to just eat more fat in general not eat too much protein or you know a little bit less than what I was consuming on average and I really thought okay maybe this is more of the other lifestyle factors involved in sleep maybe it's light pollution that's bothering me maybe it's um looking at my screen to long into the evening something like that and so I tried some different things like wearing an eye mask at night and I also tried the Ancient Minerals Magnesium spray the topical spray that you can put on your feet or your skin if you wake up at night a lot of people said that worked for them I tried that a few nights in a row and it didn't really seem to do a whole lot for me so I was a little bit disappointed but I do I do still keep that by my bed and sometimes I will spray some of that on before bed just to kind of give myself a little boost of magnesium if I'm feeling like I'm not incredibly tired but that didn't really do a whole lot um so I was trying to look at my lifestyle and and say okay what are the other things that I could tweak here that could be the problem but at that point like we discussed in the Sleep live stream part one you know nothing had really resolved at that point so a few days after that on the 28th of February I received my new Ketone meter I got to trade in my old one to keto Mojo and they sent me a new one um an updated one because they don't make the strips for the old one anymore so at that point I was able to start measuring my ketones and glucose to see like am I actually in ketosis am I actually fat adapted and so you can see here on the top of my timeline here I have some of my gki numbers recorded just for the days that I have marked down to talk about for another reason but down here in the corner I'll show you as well all of my gki readings since I started measuring with that new meter on the 28th of February so you can see they they do fluctuate a little bit but I started getting much better readings in that for and Below range after I made some of these changes that we're going to talk about shortly and for those who don't know the gki is the glucose Ketone index so when you test both of them you're essentially just dividing your your glucose reading in milles per liter by your Ketone reading in milles per liter and that gives you the ratio of of those two numbers so it's just a a little bit easier to number to track and understand so that's what I was using just to kind of gauge my level of ketosis all right so we're at the 3rd of March now so it's been over a month since I've been sleeping well and this is when I did the part two live stream on sleep because I thought there was more to talk about I still hadn't gotten my problem resolved yet so I thought we're going to stick with this until I figure this out and so at that point I thought okay I've kind of been experimenting with upping my fat right but I still don't really know exactly how much fat I'm getting is my protein still too high what is happening and so I decided to do like a very meticulous tracking for five days so I did March 5th 6th 7th 8th and 9th in chronometer which is the app that I'm using currently to do my track and really try to figure out like how many grams of fat am I getting how much protein protein am I getting and comparing that with my glucose and Ketone readings and my gki to see like if that information could help me and lo and behold I have down here on the 8th of March 5th 6th 7th 8th so the fourth day that I really tried to hit this 150 g per day this is higher fat than I've eaten at all this entire time at months now on the carnivore diet because I really had to try to get this fat in I slept through the night for the first time and the ninth I slept through the night fully without waking up and then on the 10th we had our Sunday live stream and that's when I reported to you guys that I had been sleeping now was it that my ratio really was the problem or was it just I wasn't eating enough and that was kind of interesting so I did a little bit of a comparison between the first week in February where I tracked my macros and I looked at the average calories that I ate per day the average grams of fat and protein and then I compared that to this 5-day period from March 5th through 9th where I did the same thing so I looked at my average uh caloric intake for each day and then the average protein and fat and then the average macronutrient ratio breakdown for that time period to see kind of what the root cause of this was I just purely undereating and that's why I stopped sleeping or was I just potentially eating too much protein this entire time before February and my body was still perhaps turning that into glucose and that was uh prohibiting me from really accessing my stored body fat or burning the dietary fat or creating ketones for my brain all those kinds of great things that that we all want right so for the first week in February when I tracked my average daily protein intake in grams was 90 grams my average fat intake per day was4 G and I had an average caloric intake of 1,386 calories so a little over almost 1, 1400 calories a day for February now in March on that 5day period where I tracked and I really tried to get my fat content up towards that 150 grams per day mark my average protein intake per day was 75 gam of protein my average fat intake for that time period per day was 150 gram of fat and that brought my average caloric intake per day to 1659 calories so on average when I started sleeping again I was eating 250 almost 300 calories more more than I was when I was first you know starting to not sleep very well I was also consuming a little less protein when I started sleeping better an average of 75 gram per day versus 90 G per day in that February trial but the biggest difference I think was the number of grams of fat so in March that hund hitting that 150 or very close to it each day versus the 114 grams I was only getting in the first week of February that's where where I really feel like the difference was made and obviously that's going to increase the caloric intake right because there's more calories associated with each gram of fat than there are for carbs or protein and so that makes sense that I would have just overall consumed more calories but they were coming from fat versus from protein so that's what worked getting a lot of fat getting really actually into that 8020 realm of macronutrient breakdown officially for that week in March when I tracked my ratio was 8 2% fat to 18% protein and it was only I think 7426 in that first week of February so I imagine that that's probably where I was at 75% fat realm the entire month of February and into March until I really bumped it up just that little bit more made the difference and so that is something that I am really happy with I'm glad that I'm sleeping again and I'm glad that I was able to figure this out because um like we said in the beginning sleep is so incredibly important especially if you're still healing from things like I am you're still you know you've still got a little ways to go it's like your body really really needs that rest to do that work and so I'm really happy now kind of the part two to this video to bump everybody up to speed with where I'm at now I thought okay great my sleep is improved and I'm on this high fat thing let me try try some raw dairy cuz I found a local source of raw dairy that I'm excited about I'm trying to get more of that into my child's diet and so I started drinking raw cream and then I thought maybe I'll try a glass of raw milk because I've heard uh many people claim who have a history of Crohn's or digestive disorders gut problems in general say that doing something like a raw milk fast or incorporating more raw dairy into their diet really really helps their gut heal and so I thought cool that would really be nice if that worked for me right because it's high fat um there are carbohydrates in raw milk obviously and and so that wouldn't be something that I would want to add personally but the cream and things like that um I thought would be great well I started noticing digestive symptoms coming up almost immediately and I didn't want to accept it you guys I really wanted the raw da to work for me but um it was starting to cause me problems and I knew that that really had to be the reason I did that from about the 11th of March to the 19th and then on the 19th I got fed up you guys I got fed up and I said I'm going back to the lion diet now that I've learned all of this stuff over the last at that point six weeks or so about how fat how much fat I need how fat affects me if I don't get enough um how that affects my sleep and mood and all these things and so I thought maybe that's why I didn't didn't feel good enough to continue the lion diet uh for in January because I wasn't high fat enough if I was eating too much protein and not enough fat which I'm pretty sure that I was in January that's probably why I was having these still inconsistencies with my energy and and all that kind of stuff and so this whole six week period taught me a lot of things that were valuable and now I'm ready to go back to the lion diet and really try to find that new base line where hopefully I can clear up the rest of my psoriasis hopefully I can get some stable energy that I can rely on every day for the most part and have that even mood and just just feel much better give my gut and my body the opportunity to heal from whatever is still needing to be fixed whether it's leaky gut or if I'm dealing with oxalate dumping which I think that I am the simpler and more consistent my diet is I think is the best thing for at this point so that's kind of where I'm at right now um the day I'm filming this is day 18 of the lion diet for me and so far it's going really well I'm doing as high fat as I can get I've been getting 7030 some days some days 8020 and I have been sleeping really well now there was one night about o maybe five or six nights ago that I did wake up around 4:00 a.m. kind of with that Wide Awake like I could get up I think it was maybe 3:30 it was earlier than than usual and I thought uhoh it's happening again and so I reviewed what I had eaten the day before and it was much less fat for the previous two days leading up to the day that I woke up or the even the morning that I woke up and so I immediately had two high fat meals that day and the following day and since then I have not woken up in the middle of the night again so that was almost a little bit of a confirmation saying hey if I stop sleeping well if I my sleep quality goes down I know that I'm not getting enough fat I'm not eating the same amount of food each day but I still want to make sure that those ratios are being maintained and so I just started an Instagram account so if anybody wants to see like what I'm eating every day on a high fat lion diet you can go follow me on Instagram because I'm just posting every day the previous days totals so everything I ate with pictures and I put the number of ounces and grams and the total number of grams of fat and protein my ratios my gki and then you know everything you kind of need to know about how to get an idea of what high fat lion looks like I'm putting that on there it kind of helps me stay on track to do that and I like to put up those kinds of posts and then hopefully if you're on this diet or you're trying to get higher fat this will help you see more what meals you know can or should look like to get those different ratios so anyway I think that's all I have for you so let me know if you have any questions I hope this video was helpful thank you so much for watching you can get this cool n equals one shirt on my website link is down in the description so I'll see you soon for another video take care everybody [Music] he

Channel: Neah's Way

Views: 34,642

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Id: EWNzgUl6hjw

Length: 20min 8sec (1208 seconds)

Published: Sun Apr 07 2024