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New study shows sleep deprivation impairs brain function, reducing communication networks by 15-24%. Even more sobering, these effects can last for over 2 weeks. Prioritize sleep! #SleepScience #BrainHealth

Matt Walker

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23,076 Aufrufe • vor 10 Monaten •via X (Twitter)

#SleepScience #BrainHealth

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If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

If you're sleep deprived, one of the best things you can do (counterintuitively) is high-intensity exercise. A few hours of sleep deprivation reduces insulin sensitivity and impairs cognitive function. But just 10 minutes of HIIT can enhance brain blood flow, cognitive performance, and blood glucose regulation. It can take you back to baseline, or even above it, for several hours or until you can get adequate sleep. You may not feel like going hard when you're tired, but the short-term benefits are real. Just don't make poor sleep a habit.

Dr. Rhonda Patrick

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Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

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Lacking sleep can impact your sex hormones, with testosterone levels dropping by up to 15%. Conversely, women can see a 14% boost in sexual desire from just one extra hour of sleep 🛌💤 Listen to the full episode with Dr. Wendy Troxel for more insights! #SleepScience #Wellness

Lacking sleep can impact your sex hormones, with testosterone levels dropping by up to 15%. Conversely, women can see a 14% boost in sexual desire from just one extra hour of sleep 🛌💤 Listen to the full episode with Dr. Wendy Troxel for more insights! #SleepScience #Wellness

Matt Walker

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

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One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

FoundMyFitness Clips

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Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,444,142 Aufrufe • vor 1 Jahr

Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline

Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline

FoundMyFitness Clips

368,650 Aufrufe • vor 1 Jahr

New research confirms that physical activity plays a critical role in protecting brain health, reducing the risk of dementia, stroke, anxiety, depression, and sleep disorders. In contrast, prolonged sitting is linked to a significantly higher risk of these conditions. This study, based on data from over 73,000 participants, highlights the importance of movement as a modifiable factor for brain health.

New research confirms that physical activity plays a critical role in protecting brain health, reducing the risk of dementia, stroke, anxiety, depression, and sleep disorders. In contrast, prolonged sitting is linked to a significantly higher risk of these conditions. This study, based on data from over 73,000 participants, highlights the importance of movement as a modifiable factor for brain health.

Neuroscience News

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Even though it may help people fall asleep faster and stay asleep, THC has several downsides when it comes to sleep. For one, the sleep-promoting effects fade over time—it works for a few weeks but eventually stops being effective at the same dose. To keep sleeping better, you need to use more. THC also potently suppresses REM sleep, and when people stop using it, they can experience insomnia, a rebound in REM sleep, and even nightmares. If you're looking for a sleep-promoting supplement, better options include (low-dose) melatonin, magnesium, glycine, L-theanine, and valerian.

Even though it may help people fall asleep faster and stay asleep, THC has several downsides when it comes to sleep. For one, the sleep-promoting effects fade over time—it works for a few weeks but eventually stops being effective at the same dose. To keep sleeping better, you need to use more. THC also potently suppresses REM sleep, and when people stop using it, they can experience insomnia, a rebound in REM sleep, and even nightmares. If you're looking for a sleep-promoting supplement, better options include (low-dose) melatonin, magnesium, glycine, L-theanine, and valerian.

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Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

FoundMyFitness Clips

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Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?

Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?

Camus

36,303 Aufrufe • vor 1 Monat

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

How this affects the brain: "Exercise improves brain health in the long term, through the deployment of things like BDNF, through the deployment of things like osteocalcin, and on and on. But it also does so by improving your sleep." "If you're slightly sleep deprived, sure go ahead and exercise. That will actually help you offset some of the negative effects of that sleep deprivation, but you want to be careful how you exercise so you don't get sick and you don't get injured." "You don't want to get into a habit of using exercise as a way to compensate for sleep loss." "After about 10 days of not doing any training, that is no cardiovascular training, no resistance training, you start to see significant decrements in brain oxygenation levels." "Rapid eye movement sleep is the kind of king of reshaping your brain connections for the better. Just a little bit of REM deprivation will make you more emotional and will make the painful experiences of recent and distant past also more painful." "Sleep is the thing that mediates many, not all, but many of the positive effects of exercise on brain performance and long-term brain health." Andrew D. Huberman, Ph.D.

Huberman Lab Clips

32,899 Aufrufe • vor 26 Tagen

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

FoundMyFitness Clips

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Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Your brain will literally start dreaming while you're awake if it doesn't get enough REM sleep. Matthew Walker explains the horrifying reality behind delirium tremens (the DTs): When chronic alcoholics quit drinking, the massive backlog of suppressed dream sleep explodes into consciousness. The brain becomes so desperate for REM that it hijacks wakefulness — you start hallucinating dreams in real time. It's a full collision of two states of consciousness. You can even see it on brainwave scans. Walker’s point is chilling: if the brain is willing to break reality itself to get its missing dream sleep, that shows just how non-negotiable sleep is. Mother Nature spent 3.6 million years hardwiring in that 8-hour requirement for a reason. This is why sleep deprivation is so destructive. Have you ever learned a sleep fact that completely changed how you see rest?

Camus

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Nicotine can enhance cognition, but it comes at a cost to cardiovascular health. A single 2–4 mg nicotine pouch can raise blood pressure by ~5 mmHg and increase resting heart rate by ~5–10 beats per minute. Higher doses lead to more pronounced elevations. More concerning is nicotine’s effect on arterial stiffness, which is a marker strongly associated with long-term cardiovascular disease risk. These effects are driven largely by nicotine’s activation of the sympathetic nervous system, which promotes vasoconstriction and impairs endothelial function. While the cardiovascular effects are often short-lived, repeated exposure can make them persistent in habitual users.

Nicotine can enhance cognition, but it comes at a cost to cardiovascular health. A single 2–4 mg nicotine pouch can raise blood pressure by ~5 mmHg and increase resting heart rate by ~5–10 beats per minute. Higher doses lead to more pronounced elevations. More concerning is nicotine’s effect on arterial stiffness, which is a marker strongly associated with long-term cardiovascular disease risk. These effects are driven largely by nicotine’s activation of the sympathetic nervous system, which promotes vasoconstriction and impairs endothelial function. While the cardiovascular effects are often short-lived, repeated exposure can make them persistent in habitual users.

Dr. Rhonda Patrick

378,732 Aufrufe • vor 8 Monaten

1. No screens after 7:30pm. 2. His bedroom stays completely dark and cold. 3. He stops drinking liquids at 4:00pm to avoid bathroom trips. These 3 changes alone improved his sleep score by 28% in 2 weeks. This clip below gives you an even more comprehensive breakdown: ↓

1. No screens after 7:30pm. 2. His bedroom stays completely dark and cold. 3. He stops drinking liquids at 4:00pm to avoid bathroom trips. These 3 changes alone improved his sleep score by 28% in 2 weeks. This clip below gives you an even more comprehensive breakdown: ↓

John Cumbers

375,841 Aufrufe • vor 1 Jahr

In the hush of night, lulled by his breath… A brand-new [Sleep] feature is coming soon! With earphones on, start the video to preview the happiest sleep mode in Linkon! 💤No matter the view or distance, every side of him in sleep is yours alone. 💤Whispers before sleep: sweet dreams begin with his goodnight. 💤Different light effects for day and night. The Nightlight feature gently eases you into sleep. 💤Immersive stereo companionship: from breath to heartbeat, feel him by your side. 💤Realistic sleep reactions: dreamy whispers or awakening by your loving touch. Plus, the Sleep feature will be linked to the Remind Me system and come with music and white noise for an even more immersive experience! Fall asleep with him every night after 05:00 on 07/03 (server time)! *The demonstration is for reference only. Actual effects may vary in-game. #LoveandDeepspace #WitnessedByDeepspace

Love and Deepspace

289,700 Aufrufe • vor 1 Jahr

Sleep may be the most underrated performance enhancer in sports. And the simplest experiment is to get a little more. Move bedtime earlier by 15 minutes at a time and track what happens to your speed, strength, reaction time, and recovery. Before a major competition, bank sleep for a week or two. Do not place all the pressure on the night before. And do not panic over one bad night. The bigger problem is sleep loss accumulating across several days or weeks. More sleep. Added gradually. Banked before competition. No catastrophizing over one imperfect night. That's the strategy Dr. Michael Grandner outlined in our recent podcast discussion.

Sleep may be the most underrated performance enhancer in sports. And the simplest experiment is to get a little more. Move bedtime earlier by 15 minutes at a time and track what happens to your speed, strength, reaction time, and recovery. Before a major competition, bank sleep for a week or two. Do not place all the pressure on the night before. And do not panic over one bad night. The bigger problem is sleep loss accumulating across several days or weeks. More sleep. Added gradually. Banked before competition. No catastrophizing over one imperfect night. That's the strategy Dr. Michael Grandner outlined in our recent podcast discussion.

Dr. Rhonda Patrick

117,010 Aufrufe • vor 1 Monat