The Real Causes of Restless Legs Syndrome – and How to Treat it Naturally

April 11, 2019 by Dave Asprey

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Restless legs syndrome (or RLS) is marked by the overwhelming urge to move your legs, especially when sitting or lying down.
Over 90 percent of people with RLS say it affects their sleep.
It’s not entirely clear what causes RLS, but genes do play a role. Iron deficiency in the brain, lack of sleep, and dopamine shortage may also be to blame.
Doctors often prescribe drugs like alpha-2-delta ligands and benzodiazepines, but they can have unpleasant side effects like dizziness and drowsiness.
Restless leg natural remedies include supplements to increase dopamine, boosting iron stores, doing yoga, and healing your gut.

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You may know the feeling. You’re relaxing on the couch, watching some Netflix, and suddenly you get the overwhelming urge to move your legs. You may even feel some pain or a prickling sensation. Moving your legs around helps some, but once you stop, the urge starts up again. Or perhaps you experience it while you’re lying in bed, making it difficult to sleep. The phenomenon is known as restless legs syndrome (RLS), and it affects one in ten Americans, making it one the most common sleep disorders.[ref url=”http://sleepdisorders.sleepfoundation.org/chapter-7-sleep-related-movement-disorders/restless-leg-syndrome/prevalence/”]

Doctors often prescribe drugs like alpha-2-delta ligands and benzodiazepines[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/24363103″] to treat RLS, but they can carry unpleasant side effects like dizziness and drowsiness.

With certain behavior changes and supplements, you can go a long way to easing your symptoms. Read on for the best restless legs syndrome natural remedies.

Download the Bulletproof Sleep Roadmap to zero in on why you’re not sleeping, and to get personalized solutions that actually work

What is restless legs syndrome?

Restless legs syndrome, or RLS, is considered a sleep disorder.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11898486″] According to the National Sleep Foundation, 94 percent of people say RLS messes with their sleep. Scientists also label it a neurological sensory disorder, since the cause of RLS is likely rooted in the brain (more on that below).

Restless legs syndrome symptoms

A doctor can’t do a test to find out if you have restless legs syndrome. Instead, he or she will question you about your symptoms. People with the condition typically describe the following:

The irresistible urge to move their legs
Pain, achiness, tingling, itchiness or a pins-and-needles sensation in the legs

Symptoms tend to get worse in the late afternoon and evening
Moving the legs relieves some symptoms, but once they stop moving, the sensations return

Restless legs syndrome causes

It’s not entirely clear what causes restless legs syndrome. There’s growing evidence that genes play a role, especially when the condition starts at a young age.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2653903/”] In a study of identical and non-identical twins, genetics were a factor in 54 percent of the cases.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15607009″] Scientists also point to low iron levels in the brain as another major cause[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21398376″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17566122″].

Other possible causes include:

Dopamine shortage in the brain[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10102408″]

Lack of sleep
Dysfunction in the basal ganglia (a part of the brain connected to movement)
Lactic acid build up in the muscles
Electrolyte imbalance, particularly a potassium or magnesium deficiency

Restless legs syndrome natural remedies

Increase your dopamine levels

One of the most commonly prescribed drugs for RLS are dopamine-related medications, like pramipexole and ropinirole, that increase levels of dopamine — a neurotransmitter — in the brain.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23859128″] But the side effects of these types of medications aren’t pretty, and may include vomiting, nausea, and hallucinations. The good news is, you can increase your dopamine levels naturally, with the help of certain supplements and foods. Get a daily dose of L-tyrosine, an amino acid that helps your body make dopamine. Supplement with 500-2000 mg a day, or eat foods rich in tyrosine such as avocados, pastured eggs, and grass-fed beef. You can also boost your dopamine with mucuna pruriens, an herbal supplement that contains large amounts of L-dopa, a precursor to dopamine.

Boost iron levels

One of the most well-studied causes of RLS is low iron. Even people with RLS who don’t have anemia and have iron stores in the normal range can benefit from iron supplements. That’s because it’s possible for your brain to be deficient in iron, even when your blood tests show iron levels as normal. RLS patients have shown decreased iron in the substantia nigra, a part of the brain where cells that make dopamine live.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28057495″]

Two studies gave patients 325 mg of ferrous sulfate (a type of iron supplement), twice a day on an empty stomach[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/19230757″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10686463″]. One found that iron supplements made little difference to RLS symptoms, while the other found that they did. Ferrous sulfate can cause stomach upsets[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4336293/”], so choose carbonyl iron, which is less likely to cause gut issues.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/3947745″]

If iron pills don’t work, numerous studies also show that giving patients iron intravenously helped improve RLS symptoms in both the short- and the long-term.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27823710″]

You can also load up on iron-rich foods, like grass-fed beef, wild-caught fish, leafy greens, and beef liver. Animal-based iron is more easily absorbed than plant-based iron, from foods like beans and lentils. Vitamin C also boosts absorption of iron, so add vegetables like broccoli and Brussels Sprouts to your meals.

Take magnesium

Most people are deficient in magnesium, and studies link a magnesium deficiency to RLS.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/8363978″]

“Magnesium blocks calcium and if magnesium is deficient, nerves can overreact and trigger muscle contractions,” says Patti Kim, ND, a Los Angeles-based naturopath and acupuncturist. She recommends magnesium glycinate or magnesium malate for her patients. Learn how to choose the best magnesium supplement for your body here.

“Also epsom salt baths help your body absorb magnesium, as well as detox, relax muscles, and calm the nervous system,” she adds.

Increase potassium

Potassium works synergistically with magnesium. Look for powdered potassium citrate or bicarbonate. Start with 100-200 milligrams at bedtime, and work your way up to 400 mg. Be careful not to mega-dose — too much potassium can cause dangerous heart rhythm problems. You can also eat potassium-rich foods, including wild-caught salmon, spinach, leafy beet tops, and avocado.

Do yoga

Research shows that yoga can ease symptoms of RLS. In one study, women with moderate to severe RLS saw a significant reduction in symptoms after 8 weeks of Iyengar yoga, a gentle form of the exercise.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23270319″] Participants also slept better, their mood improved, and their levels of perceived stress were lower. Bear in mind this was a small pilot study, and more rigorous research is needed. But yoga’s calming effects are well-documented,[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22502620″] so it’s not a bad idea to start practicing. Get started with this yoga nidra routine that will make you feel like you got a full night’s sleep.

Fix your gut

Restless legs syndrome can also be a consequence of an iffy gut. Studies show a connection between RLS and gut disorders like irritable bowel disease (IBD) and small intestinal bacterial overgrowth (SIBO).[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29610943″] These conditions cause inflammation, which may lead to iron deficiency, and then RLS. They can also trigger autoimmune changes, which causes antibodies to attack peripheral nerves — the nerves that connect the brain and spinal cord. Focus on healing your gut with a high fat, low carb diet, and consider supplementing with probiotics.

Learn more about all the ways to fix your gut here.

Improve your sleep

The urge to move your legs can get in the way of your sleep, and a lack of sleep can make RLS symptoms worse. It’s a vicious cycle, so it helps to take a multi-pronged approach. Treat the RLS, and also work on improving your sleep. Start by creating the ideal sleep environment — make sure your bedroom is pitch black and the room cool. Shut down electronics two hours before bed, and fill up on the right fats at dinner. Get more sleep hacks here, or try the Bulletproof 30-Day Sleep Challenge to get started.

Take methyl B12 and methyl folate

Some studies suggest a vitamin B12 and folate deficiency may cause RLS.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/29610943″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17604457″] Both folate — an essential B vitamin — and B12 are required for proper brain function, and a deficiency in one usually means a deficiency in the other. Take 5 mg of methylcobalamim (a form of B12) or hydroxocobalamim, and 800 mcg of methyl folate (not folic acid, a synthetic form of folate found in multivitamins).

Radical Regeneration: Neurosurgery Meets Energy Medicine – Marcella Madera, M.D. #582

April 9, 2019 by Dave Asprey

Should You Really Care About Nitrate-Free Bacon? Here’s Why It’s Not What You Think

April 9, 2019 by Dave Asprey

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With sources like the World Health Organization drawing a link between nitrates and cancer, bacon manufacturers offer nitrate-free varieties that cure meats with celery powder.
Nitrate-free bacon may look more wholesome, but it can still produce carcinogenic compounds in your body.
With the right approach, you can keep bacon on the table: Cure it yourself or get high-quality pastured varieties from your local farmer, and cook it at a low temperature.

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If there’s one thing keto, paleo, and Bulletproof Diet fans agree on, it’s bacon. Despite its mouthwatering flavor, though, not all bacon is created equal — even bacon that you think might be better for you than your regular pack of store-bought slices.

You may have tried nitrate-free bacon, thinking that you’re doing your health a favor. But what does nitrate-free bacon really mean, and is it actually better for you? Read on to learn why nitrate-free bacon might not live up to the hype, and what you should be looking for instead when choosing this cut of pork.

Click here to download the Bulletproof Diet Roadmap and learn the best sources of clean protein

What are nitrates?

The belief that bacon is bad for you has real science behind it. Instead of worrying about saturated fat and sodium, focus has shifted to the link between processed meats and cancer — all thanks to nitrates and nitrites.

Sodium nitrate and sodium nitrite are common additives used to preserve meat. Sodium nitrate is sold as a salt for curing meats like bacon and jerky, but you can also find naturally occurring in vegetables like celery. Sodium nitrite is also sold as a salt, and acts as an antioxidant that prevents cured meats from browning. Nitrates and nitrites give processed meats their iconic pink color and sharp flavor while preventing harmful bacterial growth during the curing process.

Your body doesn’t do much with nitrates. After consuming them, bacteria in your saliva or enzymes in your body will convert nitrates into nitrites. Depending on the food you ate and how it was cooked, these nitrites can form helpful compounds like nitric oxide (NO) or cancer-causing compounds called nitrosamines.

The scare behind nitrates in bacon comes from sources like the World Health Organization (WHO). New findings show that processed meats like bacon, hot dogs, and salami increase cancer risk (sorry, dirty keto lovers). The leading theory is that added nitrates in meat convert to nitrites after bonding with amines, a component of the meat’s amino acids. These nitrites then produce those harmful nitrosamines in your body.

Is nitrate-free bacon better for you?

With all this concern over nitrates, bacon manufacturers responded with “all-natural” varieties that contain no added nitrates or nitrites. Instead, they use curing agents like celery powder to achieve the same effect. But here’s the thing: Celery powder is naturally high in nitrates, so labeling the bacon as “uncured” or with “no nitrates or nitrites added” is a little misleading.

The reason the WHO hasn’t called them out is because nitrate-rich vegetables like celery and radishes put up natural barriers to keep nitrosamines from forming. They contain antioxidants like vitamin C that prevent nitrosamine formation. The problem with celery powder is that it concentrates the nitrites and removes the antioxidants, so you don’t get the same benefits you would from eating a fresh stick of celery. In fact, lab tests show that using celery powder on bacon creates more nitrites in the meat than curing with sodium nitrite itself — making uncured bacon a not-so-clean option after all.

Nitrate-free bacon is just as dangerous as conventional bacon. Both types of bacon have high protein content, so both contain amines that can become nitrosamines in your body. Bacon from any source tends to get cooked at very high temperatures, too — a method that raises nitrosamine levels in your meat. (It’s also a reason why high-heat cooking is not recommended on the Bulletproof Diet.)

Conventional bacon, nitrate-free or not, creates the perfect conditions for carcinogenic compounds to form. Since there’s not much you can do about nitrates in your bacon, focus instead on where your meat comes from and how you cook it.

The better way to eat bacon

Source cleaner pork

Life is too short for bad bacon, so get it from a pastured, humanely-raised hog — ideally from a local farmer. To avoid the issues that come with moldy feed during wet winter months, get bacon from hogs slaughtered in the summer.

Take a close look at your bacon, too. Cheap bacon is injected with water and curing agents that make it look watery and cause splatters in your pan. The best bacon contains only protein and fat, and looks dry.

Cure bacon yourself

For a Bulletproof take on nitrate-free bacon, get a pastured pork belly from a local farmer (or a reputable retailer like U.S. Wellness Meats) and follow these guidelines:

Use a small amount of sodium nitrate and smoked salt to cure the pork. Yes, you’re directly adding nitrates to the meat, but fewer overall than you would find in celery powder.
In addition to the curing solution and seasonings of your choice, add a small amount of ascorbic acid and vitamin E to the rub. This technique stops nitrosamine formation and helps the nitrites convert to NO.[ref url=“https://www.ncbi.nlm.nih.gov/pubmed/2699323”] Some quality bacon brands use this technique — you’ll see ascorbic acid or ingredients like cherry juice powder on the label.

Cook and eat with care

Don’t burn your bacon to a crisp! Bake or fry at a very low temperature (under 300 degrees) until medium well to avoid creating inflammatory, oxidized fats in your meat.

Take supplements like L-arginine and eat more nitrate-rich veggies like celery with your bacon, too — these will help synthesize NO.

Clutter Makes You Stressed and Depressed. Here’s How to Get Rid of It

April 5, 2019 by Dave Asprey

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There’s a growing body of research linking clutter with stress and depression.
Studies have found that a messy house leads to more life dissatisfaction, especially in older people.
Clutter can also raise your levels of cortisol, the stress hormone, and negatively impact your concentration.
It’s possible to get a handle on clutter. Read on for tips from a professional home organizer.

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It seems as if everyone is Marie Kondo-ing (yep, the decluttering guru is now a verb) their home. Clearing out clutter is the activity du jour. A tidy and orderly house is nice, sure, but if you need further motivation to throw stuff out, do it for your mental health. There’s a growing body of research linking clutter with stress and depression.

Read on to learn what the science says about clutter and your state mind. Plus, actionable tips from a professional home organizer on how to purge your home of things and gain control of the mess. Download this clutter checklist to start decluttering today.

Tidy house, tidy mind: What the science says

It turns out, more stuff won’t make you happier.

A 2017 study examined the effects of clutter on different age groups: college students, young adults in their 20s and 30s, and older adults over 50.[ref url=”https://link.springer.com/article/10.1007%2Fs12144-017-9679-4″] The report found that procrastination and clutter were closely linked — people put off clearing out their homes because cleaning and organizing can be cumbersome, so they’d rather not do it. But this avoidance impacts your mental health. Clutter problems led to a big drop in life dissatisfaction among the older adults.

Clutter can also raise your levels of cortisol, the stress hormone. An extensive study from the Los Angeles-based Center on Everyday Lives of Families (CELF) looked at 60 families and found that women who described their home as cluttered had higher levels of cortisol throughout the day.[ref url=”https://repettilab.psych.ucla.edu/no%20place%20like%20home.pdf”] They also reported feeling more depressed as the day went on, more tired in the evening, and had more difficulty switching from work to home.

Men, however, weren’t as bothered by the mess, and as a result had lower levels of cortisol. The study suggests that women may feel more responsibility for the home environment, compared to men.

Clutter and brain power

A cluttered space can also negatively impact your concentration. A study from the Princeton Neuroscience Institute looked at clutter’s effect on the brain. It found that having too much visual stimuli makes it difficult for your brain to focus and process information.[ref url=”http://www.jneurosci.org/content/31/2/587″] When people look at too much stuff, their brain power and productivity tank.

“I find that my patients with ADHD (attention deficit hyperactivity disorder) start to function better in their lives when their home feels neat and organized, and they’re able to create systems for where they keep certain objects like phone, wallet, and keys,” says Ellen Vora, MD, a holistic psychiatrist.

How to get rid of clutter

Here’s the good news — while that giant stack of old magazines may seem insurmountable, you can get a handle on clutter.

There isn’t one way to clear up the mess, and you’ll want to pick an approach that resonates with you. Marie Kondo, for instance, suggests an all-or-nothing approach. You tackle your entire house over the course of a mere few weeks, and keep only those things that “spark joy,” as she puts it. Others may adopt a more modest approach, and recommend starting with something small, like your bathroom cabinet.

Visual clutter versus physical clutter

“Organizing is important because the more organized you are, the less stress you have in your life, and the more time you’ll have to do what you want to do,” says professional organizer Barbara Reich.

Reich distinguishes between two types of clutter: visual (what you see when you look around a room) and physical clutter (the amount of stuff you have).

To reduce visual clutter, she recommends:

Start with countertops and surfaces. “Having clear countertops and surfaces is one of the easiest ways to reduce visual clutter,” says Reich. “If there’s an area that you tend to dump or drop things, consider placing a tray with a candle or framed picture there.”
Have uniform hangers in closets to tone down visual noise
Choose identical containers (even if they’re different sizes)

To cut down on physical clutter:

Get rid of all toiletries passed their expiration date.
Eliminate all food that is passed the “use by” date.
Throw out or give away all clothing that is stained, doesn’t fit, or beyond repair.

And the most obvious strategy — buy less. The fewer things you bring into your home, the less stuff will pile up.

For more home organizing strategies, head over here to start decluttering your life — and your mind — today.

Merchants of Truth and Light: Losing the Nobel Prize – Brian Keating #581

April 4, 2019 by Dave Asprey

Hold on: Vegan Meat Isn’t Better for You or the Planet. Here’s Why

April 4, 2019 by Dave Asprey

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Using plant-based foods and binders, vegan meat brands offer a cruelty-free option for animal protein that tastes and looks similar to the real thing.
While it avoids the problems of factory-farmed meat, vegan meat still contains a laundry list of ingredients that won’t make you feel your best.
You don’t have to swear off steaks to help the environment. Supporting organic farms and buying high-quality meat helps, too.

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Waltz up to your grocery store meat case, and you’re more likely than ever to find a new alternative: Vegan meat. These plant-based burger patties and sausages look and, in some cases, even taste just like the real thing, while posing as a sustainable and cruelty-free alternative to beef and pork. Can you really get the same power from this new kind of protein?

Besides getting less satisfaction (and possibly more disaster pants — aka diarrhea) from plant-based meat, these beefed-up alternatives may not be that much better for you — or the planet. Here’s why vegan meat is less mighty than you think, plus better ways to eat for the environment.

Download the Bulletproof Diet Roadmap for a complete list of proteins that keep you full and focused

What is vegan meat made of?

Vegan meat brands advertise their patties, crumbles, and sausages as a complete replacement for animal protein. Using a mix of plant-based foods and binders, you can cook a faux-meat dish that looks and tastes strikingly similar to the real thing. Some of these vegan meat offerings also contain no gluten, soy, or GMOs.

For anyone focused on a cruelty-free diet, vegan meat looks like a viable option because it doesn’t require slaughtering animals. Plus, it eliminates the troublesome issues with factory-farmed meat, such as loading cows with cheap grains and antibiotics that make you feel like trash by the last bite.

We can agree that animals that eat garbage and grow up in confined spaces won’t produce meat that makes you feel amazing — but the vegan alternative isn’t as wholesome as you think, either.

Problems with vegan meat substitutes

Gut-damaging ingredients

Burger patties typically contain one ingredient: Meat. Pick up the vegan version, though, and you’ll find additions like pea protein, canola oil, yeast, and mystery “natural flavors.”

Sure, they’re all technically plant-based ingredients, but not all forms of plants will help you feel your best. Yeast contains mold toxins that will throw your gut health into a tailspin, peas contain lectins that mess with your joints, and canola oil contains inflammatory trans fats. These are only a portion of ingredients you can find in vegan meat — and while they may taste great, they won’t make you feel as good.

Poor nutrition

The nutritional value in vegan meat can’t hold a candle to animal meats, either. Vegan diets are known for causing nutrient deficiencies, as well as increasing your intake of less optimal fats. Grass-fed beef contains more quality saturated fat and protein per serving than the average vegan patty, so you’ll just feel better after eating it.

In addition to those higher-quality fats and protein, pastured meat contains more bioavailable vitamins you can’t easily get from plants — all without the antinutrients that make you weak.

Environmental impact

Is vegan meat really better for the planet? The answer is complicated.

In studies comparing the environmental impacts of vegan diets against meat eaters, meat does make a larger footprint.[ref url=“https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522483/”] However, the way you source your food matters. A vegan living off processed soy ice cream and french fries may not serve our soil’s biodiversity as well as an omnivore eating pastured meats and butter from happy cows.

Why? Ruminant animals — especially the happy, pastured kind — help fertilize the soil and maintain its natural nutrient density. Without them, we depend on artificial fertilizers that tilt our soil’s ecosystem out of balance.

Plus, vegan meat may not come cruelty-free. Harvesting crops for these plant patties may include industrial farming practices that harm bees or small animals. Eating a grass-fed burger does sacrifice a cow’s life, but causes the least harm to animals as a whole.[ref url=“https://link.springer.com/article/10.1023%2FA%3A1025638030686?LI=true”]

Whether you eat meat or not, your diet will do more for the planet if you pay attention to how your food got to your plate.

Better ways to eat meat (or less of it)

When you eat meat, go grass-fed. It tastes better and improves soil quality. Look for beef from small, local farms whenever possible.
Eat more fat. Too much meat puts stress on your digestive system, and the protein you don’t use turns to glucose and stores as fat in your body. Instead of going for seconds on bacon, enjoy a heaping scoop of guacamole instead.
Diversify your protein sources. Don’t just cook beef — enjoy wild-caught fish and eggs from happy chickens, too. Learn more here about the best healthy sources of protein.
Eat more organic foods, and less processed junk. Organic food makes a difference because it creates healthier soil and more sustainable farms. Prepackaged and prepared foods (even organic ones) use more environmental resources.

Read Next: What to Know Before Going Vegan

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The Real Causes of Restless Legs Syndrome – and How to Treat it Naturally

What is restless legs syndrome?

Restless legs syndrome symptoms

Restless legs syndrome causes

Restless legs syndrome natural remedies

Increase your dopamine levels

Boost iron levels

Take magnesium

Increase potassium

Do yoga

Fix your gut

Improve your sleep

Take methyl B12 and methyl folate

What are nitrates?

Is nitrate-free bacon better for you?

Other problems with bacon (and how you eat it)

The better way to eat bacon

Source cleaner pork

Cure bacon yourself

Cook and eat with care

Tidy house, tidy mind: What the science says

Clutter and brain power

How to get rid of clutter

Visual clutter versus physical clutter

What is vegan meat made of?

Problems with vegan meat substitutes

Gut-damaging ingredients

Poor nutrition

Environmental impact

Better ways to eat meat (or less of it)

Get on “The Inside Track” with Dave

See What Trouble Dave’s Getting Into on Social

Start hacking your way to better than standard performance and results.

Get on
“The Inside Track”
with Dave