‘Keep Calm and Carry on’ is advice given that is often easier said than done. Some of us take substances, including prescription medicines to become ‘calm’ but these do not allow us to ‘carry on’ so well. Unfortunately, in these difficult times, we are often in a state of anxiety, in what seems to be a never ending cycle of ‘fight or flight’ with nowhere to flee. This cycle produces negative stress that can prevent our getting a good night’s sleep. Research shows us that sleep is vital for brain health. The effects of not getting enough sleep are cumulative. And when we reach a state of chronic sleeplessness, our body, and particularly our brain, is affected.
The impact of chronic sleeplessness: Our brains consume the most energy of any of our organs. When we do not get enough sleep, our brains are not able to perform critical functions. Researchers have pointed out that the brain cells that are responsible for clearing out old and worn-out cells via a process called phagocytosis (to devour) appear to go overboard when we are sleep deprived (Bellesi, M. et al, 2017). When this regular clearing process occurs during sleep deprived states, the brain starts to harm
itself by ramping up the cleaning up of our healthy and strong synapses1 instead. So in addition to the effect we feel when we are chronically sleep deprived, we may be causing injury to our brain (Bellesi, M. et al, 2017).
The amino acid glycine, item #01669, may help you to achieve healthy quality sleep without causing daytime drowsiness (Bannai & Kawai, 2012; Bannai, et al, 2012). Research has shown that glycine may also have positive impacts on mood, cognition, and mental health (Chen, Y. et al, 2020; Peyrovian, B. et al, 2019; Neuro Biol Psy, 2013). In addition, glycine is needed for collagen production and has been shown to promote relaxation, healthy glucose and fructose metabolism, preserve normal muscle mass and promote healthy body composition.
Glycine is the simplest of all amino acids. It can be made by the body, but since it does not appear to always meet the body’s requirements, it is considered by some to be semi-essential (Biosci, J., 2009).
Vegans can gain glycine from soy products like tempeh, tofu and soy protein. Other sources are black beans, kidney beans; and seeds such as pumpkin, squash, sunflower, and chia. Sources from nuts include pistachio, peanut, and cashew.
To support you on your wellness journey, we are offering a Coupon Discount for 35% off the Café Doc listed price for Glycine, item #01669 for April 2021 (limit four per customer). This product offers calming sleep support as well as whole-body benefits.
healthy glucose & fructose metabolism and supports connective tissue throughout the body.
Note: A synapse is a ‘region’ or ‘junction’ where impulses from one nerve cell travel to another nerve cell. This is called neurotransmission. Synaptic strength is the degree by which neurotransmission happens, and this strength impacts the establishment of memory. Stress and chronic sleeplessness impact neurotransmission, thus, memory is affected.
Bannai, M. & Kawai, N. (2012). New therapeutic strategy for amino acid medicine: glycine improves the quality of sleep. Pharmacol Science, 118(2), 145-148. https://pubmed.ncbi.nlm.nih.gov/22293292/
Bannai, M., Kawai, N., Ono, K., Nakahara, K., Murakami, N. (2012, April). The effects of glycine on subjective daytime performance in partially sleep-restricted healthy volunteers. Frontiers in Neurology. https://www.frontiersin.org/articles/10.3389/fneur.2012.00061/full
Bellesi, M., de Vivo, L., Chini, M., Gilli, F., Tononi, G., Cirelli, C. (2017, May).
Sleep loss promotes astrocytic phagocytosis and microglial activation in mouse cerebral cortex. Journal of Neuroscience, 37(21) 5263-5273. https://www.jneurosci.org/content/37/21/5263 https://www.lifeextension.com/vitamins-supplements/item01669/glycine
Chen, Y., Lin, C., Alane, H. (2020). Survey of NMDA receptor-related biomarkers for depression. Current Pharmaceutical Design 26 (2) 228-235. https://doi.org/10.2174/1381612826666200122155206
Li, W., Sun, K., Ji, Y., Wu, Z., Wang, W., Dai, Z., Wu, G. (2016, May). Glycine regulates expression and distribution of claudin-7 and ZO-3 proteins in intestinal porcine epithelial cells. The Journal of Nutrition, 146(5), 964-969.
Peyrovian, B., Rosenblat, J., Pan, Z., Iacobucci, M., Brietzke, E., McIntyre, R. (2019). The glycine site of NMDA receptors: A target for cognitive enhancement in psychiatric disorders. Progress in Neuro Psychopharmacology and Biological Psychiatry, 92, 387-404.
Woods, S., Walsh, B., Hawkins, K., Miller, T., Saksa, J., D’Souza, D., Pearlson, G., Javitt, D., McGlashan, T., Krystal, J. (2013). Glycine treatment of the risk syndrome for psychosis: Report of two pilot studies. European Neuropsychpharmacology, 23(8) 931-940.
Every day, we encounter stressors that make it difficult to maintain a healthy balance in life. And lately it may seem that events ‘out of our control’ are causing much of our anxiety, leading to disrupted sleep patterns. We may feel that we are operating in a ‘pressure cooker’ environment with no time for ourselves. Blocking out time for meditation, exercise, or preparing healthy meals may be difficult. One way to make time for ourselves as we navigate a stress laden path may be a simple as putting down the phone, taking a deep breath and pausing to notice the breath, or to begin a practice of doing just one thing at a time.
We have lived with conflict for so long it has resulted in our accepting a ‘culture of trauma’ – one that accepts conflict as the norm. This kind of behavior can disrupt our equilibrium and produce a state of being ‘hyper-alert’ to events, creating anxiety and ultimately disrupting our wake-sleep cycle. Our bodies produce the hormone melatonin, but in times of stress, melatonin is depleted. Among other things, this can contribute to insomnia. After a long period of insomnia (called ‘chronic’) the very gland that provides the hormone melatonin (pineal gland at the base of the brain) is disrupted. Chronic disruption of the brain’s internal clock, such as through shiftwork or insomnia, harms mental and physical health.
While melatonin is known to help one fall asleep and restore normal circadian (sleep-wake) processes (Burman, 2017; Life Extension, 2021, Xi et al, 2017), it does so much more than that. Melatonin promotes sleep quality, plus it has strong whole-body health benefits. For example, melatonin supports and helps to modulate a healthy immune system. Melatonin also supports healthy cellular DNA and mitochondria (Spinedi & Cardinal, 2019), including by the inhibition of oxidative damage (Di Bella et al, 2013). Research has shown melatonin plays an important role in supporting healthy cardiovascular systems (Sun et al, 2016). For a more complete understanding of the role melatonin plays in your physical and mental health, see the list of references at the bottom of this newsletter.
Undertaking a journey to reach your best health (including resolving today’s stresses) may take a while, but it is quite possibly the most important event of your lifetime. To support you on your path, we are offering a Coupon Discount for 35% off the Café Doc listed price for melatonin for February 2021 (limit four per customer). This product is known to help support a quality wake-sleep cycle.
All Life Extension melatonin products are created to be bioidentical to the melatonin made by the human body. While most Life Extension melatonin products are vegan, three are not: (see items 00329, 02201 and 01551 below).
Note: Life Extension wellness specialists recommend that one should start with a low dose when starting to use melatonin. They recommend beginning with 1.5 mg. and increasing over time. And at the most, to begin with no more than 3 mg.
Melatonin IR/XR 1.5 mg, vegetarian capsules, as extended release (item 02201), not vegetarian, not vegan.
These capsules provide an immediate release of ¾ mg melatonin with the other ¾ mg released over a 7-hour period.
Melatonin 5 mg, 60 vegetarian capsules (item 01445), with vitamin C, Niacin, B6, B12, calcium, magnesium, chromium, inositol, vegan
Quiet Sleep Melatonin is a comprehensive sleep support supplement. It combines 5 mg of immediate release melatonin with vitamin C, B12, inositol and more to promote healthy sleep.
Melatonin 10 mg, 60 vegetarian capsules (item 00331), vegan
Our melatonin supplements help support circadian rhythms, healthy and restful sleep, immune health and more while helping to inhibit oxidative stress.
300 mcg (0.3 mg), 100 vegetarian capsules (item 01668), vegan
300 mcg (0.3 mg), 100 vegetarian tablets, 6-hour timed release (01787), vegan
500 mcg (0.5 mg), 200 vegetarian capsules (item 01083), vegan
750 mcg (0.75 mg), 60 vegetarian tablets, 6-hour timed release (item 01788), vegan
1 mg, 60 vegetarian capsules (item 00329), not vegetarian, not vegan: gelatin capsule
1.5 mg, IR/XR 60 vegetarian capsules, as extended release (item 02201), not vegetarian, not vegan
1.5 mg, Enhanced Sleep Melatonin (item 01551) vegetarian – not vegan, contains casein decapeptide
3 mg, 60 vegetarian capsules (item 00330), vegan
3 mg, 60 vegetarian tablets, 6-hour timed release (item 01786), vegan
3 mg, 60 vegetarian lozenges (item 00332), vegan
3 mg, 60 vegetarian capsules (item 01444), with vitamin C, Niacin, B6, B12, calcium, magnesium, chromium, inositol. vegan
5 mg, 60 vegetarian capsules (item 01445), with vitamin C, Niacin, B6, B12, calcium, magnesium, chromium, inositol. vegan
10 mg, 60 vegetarian capsules (item 00331), vegan
2 fl. Oz. fast-acting liquid melatonin (item 02234), vegan
Burman, D. (2017, September). Sleep disorders: Circadian rhythm sleep-wake disorders. FP Essent, 460, 22-28. https://pubmed.ncbi.nlm.nih.gov/28845958/
Di Bella, G., Mascia, F., Gualano, L., & Di Bella, L. (2013, February). Melatonin anticancer effects: Review. International Journal of Molecular Science, 14 (20), 2410-2430. https://pubmed.ncbi.nlm.nih.gov/23348932/
Spinedi, E. & Cardinali, D. (2019). Neuroendocrine-metabolic dysfunction and sleep disturbances in neurodegenerative disorders: Focus on Alzheimer’s Disease and melatonin. Neuroendocrinology, 108(4), 354-364. https://pubmed.ncbi.nlm.nih.gov/30368508/
Sun, H., Gusdon, A., & Qu, S. (2016, August). Effects of melatonin on cardiovascular diseases: Progress in the past year. Curr Opin Lipidol, 27(4), 408-413. https://pubmed.ncbi.nlm.nih.gov/27075419/
Xie, Z., Chen, F., Li, W., Geng, X., Li, C., Meng, X., Feng, Y., Liu, W., & Yu, F. (2017, June). A review of sleep disorders and melatonin. Neurological Research, 31(6), 559-565. https://pubmed.ncbi.nlm.nih.gov/28460563/
We look forward to sharing our health and wellness products and knowledge with you. To say thank you and to welcome you to our site, we included a discount for you to enjoy and to use at checkout on the www.cafedoc.org website!
Keep reading for the discount!
The Café Doc website has all 400 Life Extension products! They are listed in the ‘products’ section on our new site, giving you an array to choose from. That way, you will find what supplements will align with your body and its needs and goals.
You will see changes as we grow. For example, we will soon offer organic Ayurvedic herbs, sencha tea, and superfoods, such as a wonderful organic Matcha tea that we have sourced from Japan.
We will start to share recipes, starting with a unique collection created by Pilar Calzada, a nutritionist who develops food combinations to support personalized wellness. Pilar’s first set of recipes for us is designed to increase lean body mass for vegans. Pilar also works with folks who have non-vegetarian diets, like structure or function support needs. We will post more recipes from Pilar to help you improve your body’s function and your well-being through easy to create, delicious nutrition.
You can find her contact information on cafedoc.org should you wish to schedule a personal conference with her [go to ‘Recipes and Health Info’ section at the bottom of the Home page].
Thank you for supporting Cafe Doc, and we look forward to sharing our growth and resources! Use code CAFEDOC2025 at check out to get 25% off! We value you and your support, so we think you deserve this welcome 25.