joesmith wrote:I also take melatonin, though low doses. I had a look at the FB page and forum, thanks for the links. Sorry I must have missed this there, but doesn't taking such large doses make you very tired?
Interestingly, no. Also, sleep has been an issue for a long time for me and this hasn't solved it, but hasn't made it worse either. My understanding is 95% of body melatonin is made outside pineal gland. The dosing regimen is to have the big dose at night as a signal (along with dark). Melatonin is very interesting and old (evolutionarily speaking) . I think nearly every cell in the body makes it as well as bacteria, fish, plants & etc. The idea, is to help mitochondria. There have been some very interesting case reports in the FB group. Some have reported some "healing reactions" that clear after a while, including the reported digestion issues reported here. Most of the folks in the FB group take the powder, so no reactions from fillers to deal with (which may be the source of some digestive reports). The percentage reporting digestive issues in the group is very low, but not zero & again most of these resolve over time.
Basic dosing instruction is to start low and work up. Once an evening dose is settled on, then can dose during the day at 1/3 or less of the evening dose.
Next off the wall suggestion is
breathing. Basics - always try to breathe through your nose. Work on CO2 tolerance, which drives urge to breathe (think free divers as an endpoint). Another mitochondrial hack. Because of the Bohr Effect (links in breathing link) the more CO2 in your serum, the more O2 gets into your cells. At least in the states, mouth breathing is rampant. If you look at the tachograms (heart rate vs time graphs) in this
post, you can see the difference that taping your mouth at night can make. There are PowerPoint presentations online showing tachogram patterns and sleep apnea. The ugly patterns in the linked post match those in the PPT files. So taping can reduce/eliminate mild to moderate apnea in many cases. For a great overview of the importance of breathing, see James Nestor's
book. as well as various exercises he
links.. The other side of this is
Wim Hof breathing - with hyperventilation followed by a long breath hold. Wim is also a fan of the cold. I do 3-4 rounds of his breathing daily and it really helped my lifelong nasal autoimmune issues. The other 23 hours and 45 or 50 minutes during the day, I try to do hypoventilation and work on CO2 tolerance. I'm 65 and one of my tests is to hike up a steep canyon wall approach trail with a 50-60# climbing pack on, nose breathing the whole time and being the fastest in my party, never stopping. I can ski hard off piste on the steeps at 12-13,000' nose breathing the whole time (I live at 5,550' elevation). Breathing is not talked about, but I think it is huge. More links if you have any interest - let me know. On the cold, I shoveled snow in Oct at 9 & 14 deg F in bare feet & shorts (but have to warm the feet after 15-20 minutes), No gloves or shirt. Monday, I climbed at 7,500' in only shorts all day. When I left the house, it was 28 deg F. It warmed up, but not very much and was windy. I will also take 20 minute baths in 46 deg F water in the winter.