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Hi everyone,Since i starded CBL, my sleep got really bad, even taking melatonin supplementation and doing deep breathing before hitting the sack. No more deep sleep. I usually eat cottage cheese with almonds as a breakfast, chicken veggies avocado almonds as for lunch, whey+ coconut oil pre-workout, whey+5gr leucine post-workout, and eggs with high glycemic carbs (white rice, cake, cookies...) as a diner. I don't take any stimulant throughout the day(coffee, caffeine...).Through researchs i made, it really seems to be a redundant issue with CBL for a lot of people.In the Ebook, Kiefer rejects the use of low glycemic carbs on the BL, as it interferes with nightime GH secretion, what i totally understand. However, and please correct me if i'm wrong, he never mentionned that insulin spikes and high glycemic food, especially in the evening, have a tendency to ruin melatonin and serotonin production, which is so damn critical for health, sleep, recovery...For now, it just seems so contradictory, that i can't see how to make CBL work steady and properly.How are you guys doing it? I mean, how is your sleep? Maybe some tweaks need to be done about the carbs at night : only clean HG carbs (like white rice and potatoes)?Maybe i'll have to stop taking leucine, not to get such a insuline spike at diner time?Maybe CBL just doesn't work for me, too much to take for stress hormones...?
How long before bed do you stop eating carbs? Personally I've stopped eating carb around two hours before bed to get better sleep and I think it has helped.
How long before bed do you stop eating carbs? Personally I've stopped eating carb around two hours before bed to get better sleep and I think it has helped.
Thanks mate.I usually stop my BL at 9PM, and go to sleep at 10:30PM. So i wait between 1 and 1 hour 30. Sometimes i leave two hours, and it does not seem to help much. It's weird because, according to Kiefer, one can eat carbs until bedtime (since the HG carbs don't leave blood sugar level elevated for too long). I'm really wondering how's that possible. But my concern is also how HG carbs affect melatonin/serotonin secretion.
Can you provide sources on high glycemic carbs ruining serotonin and melatonin production? I never heard that before. As matter of fact, I always heard then contrary with respect to serotonin.I personally get great sleep on CBL. What kind of diet were you doing before?
I've experienced bad sleep if I had more carbs than I could handle. Don't know if this is what you're going through. I've also only seen that carbs improve sleep.
I wonder what else is going on here in the big picture. If anything, I have trouble winding down on my ULC days. Backload days? Well, nothing makes me want to go to sleep faster than a bunch of carbs before bed. Also interested in the studies that show the carb/serotonin/melatonin connection. Not doubting you, just seriously interested. Links?
I don't have any link to official studies, but i went through different article on few websites stating that serotonin level, along with blood sugar, go down sometimes after ingestion of HG carbs, which is kind of what i actually feel. For example:'Once again, the type of carbohydrate-containing food you choose is crucial. Eating sugary foods when you're stressed causes a quick release, which feels great at the time but not so great when your blood sugar and serotonin levels come crashing down shortly afterward.'http://www.dummies.com/how-to/content/benefits-of-a-lowglycemic-diet.htmlSo maybe context is much different as we are suppose to ingest HG carbs mainly PWO.I'm just trying to undertstand the way it works.Thank you guys
The articles you're reading are always going to bash or have something to say again metabolic flexibility. Like CBL and CNS. I can bet you that every article that suggests low GI carbs is due to eating them the entire day, and will suggest it to weight loss and/or a “healthy” alternative. High GI carbs help the growth hormone at night as well as helping you sleep. I believe, with you, there is something else going on. Like Pre work out supplements, amount of caffeine (if any taken) during the day, how late you're training, what exactly you're eating, amount eaten, and anything else you're experiencing. If you're body is heating up during the night, then that is typically a good sign.
The articles you're reading are always going to bash or have something to say again metabolic flexibility. Like CBL and CNS. I can bet you that every article that suggests low GI carbs is due to eating them the entire day, and will suggest it to weight loss and/or a "healthy" alternative. High GI carbs help the growth hormone at night as well as helping you sleep. I believe, with you, there is something else going on. Like Pre work out supplements, amount of caffeine (if any taken) during the day, how late you're training, what exactly you're eating, amount eaten, and anything else you're experiencing. If you're body is heating up during the night, then that is typically a good sign.
So i don't take any caffeine throughout the day, pre work out is whey and coconut oil, i'm training at 6PM, usually ending up at 7PM. I can't really change that much due to busy schedule. My body is heating up really well (sweat) while having diner. But not particulary when i go to sleep, usually 1:30 after BL, which probably means blood sugar dropped at that time. I don't eat excessively on my BL, usually 1 hour eating makes me feel pretty satiated. I avoid any carbs with more that 3gr of fiber.
I thinking maybe it has nothin to so with CBL. Are you stressed out? Are you looking at your phone, computer, tv or anything like that before bed?
Maybe it is a stress matter after all. Yes i'm very often in front of a screen (software engineer). Got the f.lux app though on my phone and PC that goes on in the evening.Maybe it is my training too. I'm using short rest pause (25s) between sets to keep my workout short(30 to 45min max), and using mainly hard variation of body weight exercices (dips, chin-up, pistol squats...). My training is a sort of HIIT session, so maybe i would need to have some kind of insulin stimulation before/during exercice, other than the whey and coconut oil? (some LG carbs or leucine+whey before workout maybe?) Just to make sure i'm not overstimulating stress hormones in a way that could create an imbalance? What do you guys reckon?Thanks guys
I believe in that details do not change the big picture (that much at least). Don't worry about supplements or anything like that. It won't solve it IMO -it is definitely not sustainable. Try to release whatever stress you got, and try to not stare into a screen all the way until bed. Get one-two hours of getting relaxed and ready for bed time with minimal blue light (and also computer/phone with f.lux). That has helped me a lot.
Thanks!Unfortunatly, i can't really get a good 2hours free of computer, light...in the evening.But i always try to have 30 minutes of relaxation before bedtime (stretching, diaphragm work...)Does Kiefer advices any diet/supplementation setup when doing HIIT.I'm thinking my training (which is similar to a HIIT session) may be pretty intense, so that getting in the workout with no insulin might not be such a good idea.
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