by Tony Gjokaj March 31, 2020 3 min read
Lately, sleep is one of the most common searches on Google today: people want and need more of it. It's understandable, many of us are constantly working and doing things, putting sleep low on the priority list.
There's not enough time in the day to optimize sleep.
One option is supplementation, with the intention to eliminate sleep deprivation or improve sleep quality.
In this article, we are going to go over four powerful supplements that have been shown to promote or improve sleep and sleep quality.
Melatonin is a hormone that is secreted in our brains that regulates our sleep: this means we produce it! It is secreted when we encounter COMPLETE darkness in the evenings, which tells our body that it's time to go to sleep.
Supplementing with melatonin has been shown to benefit people who are encountering stress-induced anxiety, insomnia and more. Here are some few of the following benefits:
Glycine is an amino acid and nootropic that helps assist in sleep and human body health. When it comes to body health, it helps maintain strength in your muscles/bones, improves metabolic function and more.
While our body typically produces it, supplementing with glycine has been shown to improve sleep quality, which also indirectly improves cognition.
L-Glycine has a few of the following benefits:
Supplementing with 0.5g-3g of additional Glycine tends to show great effects when it comes to sleep quality. Combined with supplements with Magnesium Glycinate, you may experience synergistic benefits with it.
Magnesium is an essential mineral that is found in nuts & leafy vegetables. It has been shown to assist in improving sleep quality, reduce blood pressure, and more.
Magnesium deficiencies are the second most common deficiency in the United States: this is because our diets are lacking nuts & vegetables that provide us magnesium.
According to a sleep quality study, magnesium has been shown to improve sleep quality in individuals who are deficient in the mineral to begin with.
L-Theanine is an amino acid & nootropic that's typically found in teas like green tea. It is typically not found in everyday diets, making it a great amino acid to supplement with!
While L-Theanine is typically used synergistically with Caffeine, it is a great supplement to use before bed due to it promoting relaxation.
Here are a few benefits of L-Theanine:
With our sleep reinforcer, Drift, on the way... we wanted to give you the components of the supplements so that you can understand more about them and their synergistic benefits.
While some components may seem unconventional to other sleep supplements, diving into the research, we found that these components are truly the powerhouses of sleep supplements.
Lastly, understand this: supplements augment who you are. You need to work on improving your sleep for these supplements to actually give you the benefit you are looking for. This means we challenge you to prioritize your sleep before supplementing for it!
Any questions, comments or insights? Throw them below and let's discuss!
Until next time Reforged Legion, stand strong!
Tony is the Owner of Reforged Performance Nutrition. He is a PN1 Certified Nutrition Coach and has been in the fitness space for over a decade. His goal is to help bridge the gap between physical & mental health through fitness.
by Tony Gjokaj September 17, 2021 5 min read
When you're depressed, even when you're not expending a lot of energy... you don't feel like you have any energy to spare to begin with.
It can be aggravating to hear that you need to work out to boost your endorphins, (or whatever your friends say to you).
In reality, they aren't wrong... but how can you exercise if you can't even get out of bed?
Is there something wrong with us?
Absolutely not. This happens with depression.
The thing with depression is that your whole body may feel like it is against you... and it's very frustrating.
I've been there.
But I was forced to work out once I committed to it because of an accountability partner I had.
In this post, we are going to go over some ways that may help you get off the couch when your mind & body are against you.
by Tony Gjokaj September 13, 2021 2 min read
Hydration is paramount to your health and wellbeing.
When I worked my previous management job, I ran three rental car branches simultaneously at a time where one of the other managers was gone for over a month.
I would try to get my water in regularly, but the locations were incredibly busy. You would always find me at the front desk with customers swarming in.
This played a large part in my stress and I never knew it did until I found a way to actually get drink more water.
In this short post, we are going to go over why hydration is essential for mental health.
Let's dive in!
by Tony Gjokaj September 08, 2021 3 min read
When I was overweight, I was inactive, depressed, and had insomnia.
I would isolate myself from social interaction, which led me down a dark path where I contemplated suicide.
Eventually, fitness was my salvation, as physical activity led to me sleeping better, eating better, feeling better, and thinking better.
Prior to exercise, I was stuck in what was deemed an Inactivity Trap.
So in this post, we are going to go over an article that was written in 2009 with the same name, called "The Inactivity Trap". This article included studies that supported their claims from a psychological standpoint which intrigued me as well.
So let's dive into what the Inactivity Trap is.
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