If you are over 50 or 60 years old and have noticed that your sleep has changed, that you wake up tired, that you wake up in the middle of the night with a racing mind, or that you also feel that your strength, muscle tone, and vitality are no longer the same, I want you to know that it's not your fault. In this video, I'm going to tell you about a method that helps you sleep deeply, improves testosterone, and rebalances your cortisol levels. Stick around until the end, you wo n't want to miss it. Before we begin, I want to ask you how old you are and how long you've noticed that your sleep isn't the same as it was when you were younger? Write to me in the comments below. It's funny, isn't it? Because sleep ends up being one of the most forgotten pillars when we think about health and rejuvenation. As the years go by, our bodies naturally change the architecture of our sleep, of our nights. We end up losing the ability to stay in the N3 phase, which is called slow-wave sleep , the critical window in which our body repairs tissues, cleanses the brain, and self-regulates hormones like thyroid and testosterone— essential for our lives. And that's why many people end up getting stressed, right, because they're not sleeping well and they resort to stronger medications. But there is a very interesting nutrient that, in moderation, can greatly help with this issue of nighttime cortisol, turning off stress, creating a perfect, metabolically more suitable environment for this hormonal secretion to occur as it should. Let's begin. We know, right, that cortisol levels vary in our bodies throughout the day . This is related to our circadian rhythm. In the morning we do indeed have a peak in cortisol. This needs to happen so we can wake up and everything else. And at night he has to slow down. However, during aging, cortisol often remains elevated towards the end of the day, and it acts in a very strange way. Elevated cortisol prevents our body temperature from dropping. And why is that important, right? This is a key point, because for the brain to shut down and enter deep sleep, our body temperature needs to drop by about 1°C. If our body remains warm, so to speak, our sleep continues to be very superficial and fragmented, you know? micro-awakenings. And this has a very big impact on our hormones, because it is in the first three to four hours of deep sleep that the pituitary gland releases most of the GH, the growth hormone, and testosterone. When we talk about testosterone, it's worth pointing out that I'm not just talking to men. Women also have testosterone, obviously in much smaller amounts, but especially women over 50, those who have already gone through menopause, testosterone and hormone-lowering hormone (DH) are super important for preserving bone mass, maintaining skin firmness, muscle strength, and even libido. So, without this N3 sleep , the woman misses the opportunity to have these hormones in the quantity she should have. So there's this measure I'm going to tell you about now, which is glycine, that helps us sleep better. It is a limiting factor for the synthesis of glutamine, which is the largest and most potent antioxidant in our brain and liver. So when we sleep deeply, glycine also acts as a metabolic cleaner. It helps neutralize oxidative stress and toxins accumulated throughout the day, in addition to improving our hormonal balance. So, I'll quickly explain how glycine works. It plays several roles in our bodies. It acts primarily as a neuronal inhibitor, right? Because it is an amino acid that acts directly as an inhibitory neurotransmitter in the brain and spinal cord. So, when glycine binds to its specific receptors on neurons, it promotes the entry of chloride ions into the nerve cell, and the entry of these negative ions makes the inside of the neuron more negative than normal. So this makes it difficult for the neuron to generate electrical impulses, you know, the action potentials. So with this, the brain's electrical activity decreases, racing thoughts, alertness and anxiety are reduced, facilitating the transition from wakefulness to sleep. Furthermore, as I told you, glycine can act directly on thermoregulation, on cooling our body, because as I said before, this cooling is an essential biological signal for the onset of deep sleep. And glycine activates this process through a very specific neural circuit, acting on a specific nucleus located in our brain that controls this part of the biological clock. And this activation signals the blood vessels in the extremities, hands and feet, to dilate. When we increase blood flow to the feet and hands, the body dissipates internal heat into the environment. As a result, the body's core temperature drops, inducing physiological drowsiness. I even made a really cool video here that talks a bit about this issue of hand and foot temperature, and the benefits of sleeping with socks on. I don't know if you've seen it, it's really cool. I'll leave it below in the description for you. So, when we combine the issue of reducing brain activity and lowering body temperature, glycine improves sleep architecture without altering the natural structure of its stages. In other words, it reduces the time needed to fall asleep, increases sleep latency, increases the time spent in deep, slow-wave sleep, which is the most restorative phase, and reduces drowsiness and fatigue the following day. What happens is that many people, instead of using glycine powder supplements, which we normally use at a dose of 3g (one scoop per glass of water), choose to use magnesium bisglycinate, because it combines two things, which is what's called the golden duo: glycine and magnesium, which we know also have powerful effects on sleep. This supplement, right, magnesium bisglycinate or magnesium bisglycinate, has the benefit of glycine, which I've already explained, along with magnesium. And magnesium acts as a chemical brake on the excitation pathways of the nervous system, and it helps to block some receptors that are the main entry points for glutamate. Glutamate is the excitatory neurotransmitter in our brain, the opposite of glycine. So, in a state of stress or pain, these receptors become activated, and the magnesium sits there, right, on the edge of this receptor, blocking the excessive entry of calcium into the cell. Without excess calcium, neurons do not fire the uncontrolled electrical signals of pain or tension. So, an interesting point, there's also the issue of GABA potentiation. Magnesium also facilitates the binding of GABA, which is the main inhibitory neurotransmitter, to its receptors, amplifying the relaxation signal and reducing neuronal stress. There's also the physical aspect of magnesium reducing muscle tone; muscle contraction and relaxation depend on the balance of calcium and magnesium in our bodies. Calcium is a mineral that directs the contraction of the fiber, and magnesium competes directly with calcium for the same binding sites, thus causing it to relax. So, when magnesium levels are adequate, it displaces calcium and allows the muscle fiber to stretch and move out of that state of involuntary stiffness, you know, that tense person who's all contracted up? So, primarily, it greatly helps people who are very anxious, have tension in their shoulders or neck, people who have night sickness, or even those who have restless legs syndrome. That's why many people even say that bisglycinate is superior, because in this molecule, one magnesium particle is linked to two glycine molecules, thus increasing the absorption of the mineral in the intestine without causing gastric discomfort that can be related to other forms of magnesium, right? Glycerin and magnesium arrive together at the cell and their effects complement each other. So you can also choose to use magnesium bisglycinate. And if you choose to consume them diluted, like I told you, the pure glycine, the 3g, we dilute in water. So, ideally you should only take a small amount, about 50 ml of water, like three sips, just to dissolve it 45 minutes before you go to bed to avoid feeling the urge to urinate during the night, because we know that this also disrupts our sleep. So tell me in the comments below if you were familiar with glycine or magnesium bisglycinate, if you've ever taken it, if you experienced any beneficial effects, and what those effects were. I'd love to see your comment. Remember that this video is for informational purposes only. So if you're unsure about how much to take, if you have any health conditions, or whether you should take it or not, talk to your nutritionist or doctor in your city, okay? Remember to like the video, it helps me a lot. Share it with someone who will like it, with someone who needs it. Let's expand this positive momentum, which is what I want to achieve with this channel. Until next time. Ciao. Ciao.