The Psychological Cost of Being Entertained – Lt. Col. Dave Grossman #566

February 12, 2019 by Dave Asprey

Can Nitric Oxide Supplements Boost Performance? What You Need to Know

February 11, 2019 by Team Asprey

[tldr]

Nitric oxide is a vasodilator — it increases blood flow by relaxing the inner muscles of your blood vessels, allowing them to widen and let more blood through. Blood carries oxygen and nutrients, and increasing blood flow throughout your body has major effects on your performance.
Boosting nitric oxide increases exercise capacity for both endurance training and weightlifting. Nitric oxide supplements can also speed up muscle recovery by up to 40 percent.
Nitric oxide supplements decrease blood pressure, too. They can make a big difference in cardiovascular performance if you have hypertension.
Erectile dysfunction medication like Viagra works by increasing nitric oxide levels to stimulate blood flow. If you want firmer erections, you don’t need a prescription; research shows that nitric oxide-boosting supplements have similar effects on erection quality.
Read below for ways to increase nitric oxide levels naturally, plus a list of nitric oxide supplements and dosages.

[/tldr]

Nitric oxide supplements have been hugely popular in the bodybuilding community for more than two decades. You can feel them working — increased blood flow, a better “pump” in your muscles while you lift, and faster recovery all make nitric oxide a valuable addition to your pre-workout routine.

Nitric oxide has benefits in the bedroom, too. Increased blood flow can make a big difference in sexual performance.

Here’s everything you need to know about nitric oxide: what it is, how it benefits you, and the best ways to boost it for better performance.

What is nitric oxide?

Nitric oxide is a vasodilator — it increases blood flow by relaxing the muscles along the inside wall of your blood vessels, allowing the vessels to widen.

Blood carries nutrients and oxygen, so increased blood flow often provides your cells with precious raw materials and improves performance. Nearly every cell in your body can produce nitric oxide. Your muscles, heart, and penis (if you have one) are all particularly sensitive to nitric oxide, and derive a lot of benefit from increased blood flow.

Nitric oxide benefits

Increasing nitric oxide can give you a boost in the gym, help your muscle recover faster, normalize blood pressure, and make sex more enjoyable. Here’s a closer look at each of the benefits of nitric oxide.

Nitric oxide increases exercise capacity

There’s a reason nitric oxide supplements have been popular with bodybuilders for more than 20 years — they’re some of the few workout supplements that actually work. Boosting nitric oxide carries more oxygen to your muscles, increasing their ability to make ATP (energy) and giving you more physical endurance[ref url=”https://journals.lww.com/nsca-jscr/Citation/2018/06000/The_Effect_of_Nitrate_Supplementation_on_Exercise.38.aspx”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23580439″]. Nitric oxide is good for both aerobic training like running[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27600147″] and brief, intense exercise like weight lifting or sprinting[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26023227″].

Enhances muscle recovery (a lot)

Nitric oxide also speeds up recovery and prevents muscle soreness. People who took L-citrulline, a compound that increases nitric oxide production, saw a 40 percent decrease in muscle soreness after an intense weight-training session, compared to people who took placebo[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″]. You’ll read more about L-citrulline below; it’s one of the best supplements to increase nitric oxide.

Nitric oxide for high blood pressure

Low nitric oxide can be a cause of hypertension (high blood pressure)[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/17170603″] — without enough nitric oxide, your blood vessels stay more constricted, which increases pressure inside the vessels (the same way narrowing a hose increases water pressure).

Boosting your nitric oxide levels relaxes your blood vessels and allows them to widen, which can bring your blood pressure back to normal[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25421976″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/25683748″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/26023227″].

Nitric oxide for stronger erections

If you’re a guy, boosting nitric oxide can improve your erection quality. In fact, Viagra and Cialis, the two most popular erectile dysfunction medications, both work by stimulating nitric oxide pathways in the penis, relaxing blood vessel muscles so more blood can flow through.

Good news: if you have occasional trouble in the bedroom, you don’t need a prescription to get a stronger erection. A lot of men with erectile dysfunction have low L-arginine or L-citrulline, two amino acids that increase nitric oxide production[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/28178400″]. Supplementing with either one (or both) can improve erection quality and duration[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21195829″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12851125″]. You may also be able to get firmer erections by eating more foods that contain L-citrulline or L-arginine[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27934657″]. Good options are listed below.

How to increase nitric oxide

There are a lot of different ways to increase nitric oxide levels in your blood. Beets are rich in nitrates (precursors to nitric oxide), and beetroot juice is one of the most popular choices to increase nitric oxide. But beets contain a high amount of sugar, so they’re classified as a “suspect” food on the Bulletproof Diet. You’re better off choosing one of these options instead.

Sun exposure

Direct sunlight on your skin triggers bodywide nitric oxide production[ref url=”https://www.jidonline.org/article/S0022-202X(15)36878-0/abstract”]. Spend 15-30 minutes in the sun with as much skin exposed as possible. Make sure you stop before you burn; the right amount of sunlight is amazing for you in all kinds of ways, but if you push it to the point where you get a sunburn, you increase your risk of skin cancer by a lot.

L-citrulline

L-citrulline is an amino acid (a building block of proteins) that increases blood nitric oxide levels. Studies have looked specifically at using L-citrulline to increase erection firmness[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21195829″] and muscle recovery[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/20386132″], with excellent results for both. Take 1000-2000 mg of L-citrulline for erectile dysfunction, or 3000-5000 mg of L-citrulline for enhanced exercise performance and recovery.

L-arginine

This is another amino acid that may increase nitric oxide. Note that results are mixed when it comes to L-arginine — while many studies say it does increase nitric oxide levels[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2860344/”][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/15638817″], a few studies have found no effect[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3489573/”], or that L-citrulline works better[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5368575/”]. Most studies suggest 2000-3000 mg of L-arginine, taken two to three times a day.

Pycnogenol

Pycnogenol is an extract from pine trees that increases nitric oxide levels[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/12851125″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/14659974″]. It also improves attention and overall mental performance[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22108481″]. Studies use a dose of 100-200 mg, taken twice daily.

Nitrate oxide foods

Nitrate is a precursor to nitric oxide, and eating foods high in nitrates can increase nitric oxide levels throughout the body[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23596162″][ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5350612″]. A lot of vegetables are rich in nitrate. Some of the best sources are celery, spinach, chard, arugula, and cabbage[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5412236/”]. Cured meats are also a good source of nitrates, although you always want to get nitrates alongside antioxidants, because nitrates can degrade into carcinogens called N-nitroso compounds[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10415436″]. Fortunately, vegetables are high in antioxidants, so if you get your nitrates from vegetables, you’re fine. If you eat cured meats, get some veggies alongside them.

Increasing nitric oxide is a powerful way to get more out of your workouts and recover faster, and to enhance your sex life. Give it a try and see how you feel.

How Boosting Your Brain Mitochondria Can Ease Depression

February 8, 2019 by Team Asprey

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New research suggests that your mitochondria (the power plants of your cells) play a big role in depression. Strengthening your mitochondria could be a powerful way to snap out of depression and become less susceptible to it in the future.
Depressed people have low levels of acetyl-L-carnitine (ALCAR), a compound that controls both mitochondrial function and serotonin production. Low ALCAR can sap your energy and throw your brain chemicals out of balance.
Supplementing with ALCAR is as effective as taking Prozac in some people; it reverses depressive symptoms and turns your mitochondria back on, ramping up energy production. And unlike antidepressants, ALCAR has no major side effects.
Antidepressants could also be sabotaging your mitochondria. Prozac and SSRIs like Zoloft deplete ATP (energy) and cause enzymes to leak out of your mitochondria, making them much less effective at fueling your cells. Taking antidepressants long-term can even cause mitochondrial death.
If you’re depressed (especially if you’re on antidepressants), use the tips in this article to strengthen your mitochondria and protect them from damage.

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If you struggle with depression, your mitochondria — the power plants of your cells — could be partly to blame. Studies link depression to mitochondrial dysfunction, particularly when it comes to symptoms like physical inactivity and exhaustion^[1]. There’s also new research showing that antidepressants may damage your mitochondria, making it more difficult to shake depression long-term.

In a recent Bulletproof Radio podcast episode [iTunes], neuroscientist Martin Picard talked about this missing piece in understanding depression.

“There’s good research coming out linking mitochondrial metabolism and depression,” Picard says.

The good news is that there’s a lot you can do to power up your mitochondria and elevate your brain function and mood. This article will talk about mitochondria and depression, and how you can hack your mitochondria to make more energy and get out of depression.

Download this 30-day guide to supercharge your brain and body with advice, recipes, and meal plans

Acetyl-L-carnitine, mitochondria, and depression

One of the big markers of depression (and mitochondrial dysfunction) is a decrease in a compound called acetyl-L-carnitine (ALCAR).

If you’ve been depressed and felt like you couldn’t physically get out of bed, low ALCAR could be to blame. It’s a vicious cycle: you feel depressed, but you don’t have the physical energy to get out of bed and do something about it. You end up in a negative loop, getting more and more depressed with less and less energy. Low ALCAR could be the neurological reason that loop happens. Depressed people have lower levels of ALCAR, and the further their ALCAR levels dip, the more depressed they feel[ref url=”https://www.pnas.org/content/115/34/8627.short”].

That makes sense, because ALCAR does two major things:

Serotonin production. ALCAR helps your brain synthesize serotonin, the brain chemical that controls your mood[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4949601/”]. Low serotonin leads to depression — in fact, most major antidepressants work by boosting your serotonin.
Mitochondrial function. Your mitochondria need ALCAR to make energy. Low ALCAR levels (from depression, for example) cause mitochondrial dysfunction, and as you struggle to create energy for your cells, chronic fatigue and lack of motivation can set in[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5964020/”].

Take ALCAR supplements

Here’s the good news: you can supplement with ALCAR easily, and ALCAR supplements have a powerful effect on both mood and mitochondria.

ALCAR was as effective as Prozac in reversing depression in the elderly[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/23428336″]. The ALCAR group showed none of the side effects that happen with Prozac (drowsiness, erectile dysfunction, decreased sex drive, etc.).
A 2016 study found that giving rodents ALCAR triggered “rapid antidepressant action” in a model of treatment-resistant depression[ref url=”https://www.pnas.org/content/113/28/7906″].
ALCAR supplements increased serotonin production in rodents, much like a prescription antidepressant does[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/22549035″]. The rodents also showed a marked increase in brain energy production .
ALCAR reversed mitochondrial aging in old rats, and returned energy production to that of a young rat[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC21378/”].
Taking ALCAR reversed mitochondrial dysfunction following spinal cord injury[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897952/”].
ALCAR also restores mitochondrial function after toxic aluminum exposure[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4715336/”].

If you’re depressed and have low, ALCAR can help you reverse your symptoms and get your brain back into balance. This complete guide to acetyl-L-carnitine shares the best sources of ALCAR, as well as the right dosages.

Antidepressants may damage your mitochondria

A lot of antidepressants cause lethargy, sleepiness, trouble focusing, chronic fatigue, and other energy-related side effects. Emerging research suggests that it could be because antidepressants sabotage your mitochondria, especially when you take them long-term.

Prozac, for example, causes apoptosis (self-destruction) in brain mitochondria, but only at higher doses[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/27392437/”]. This is frustrating, because a lot of people who take Prozac have to increase their dose after a few months, otherwise the Prozac stops working. The increased dose could start damaging your mitochondria and cause a major dip in energy — but at that point, you’re reliant on Prozac, and it’s notoriously difficult to get off it.

Zoloft can also cause mitochondrial dysfunction. It depletes ATP (energy) and causes enzymes to leak out of your mitochondria, crippling their ability to fuel your cells[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5736306/”].

Antidepressants in general can interfere with mitochondrial enzymes that help mitochondria burn fat and glucose for fuel, which decreases energy production and eventually leads to mitochondrial death[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/21120605″][ref url=”https://www.ncbi.nlm.nih.gov/pubmed/10544958″].

If you’re on antidepressants and they help you, make it a point to give your mitochondria extra support and protect them from damage. This guide to boosting mitochondria can help, and for the ultimate guide to supercharging your mitochondria and creating more energy than you thought possible, pick up a copy of “Head Strong”. It has dozens of hacks that upgrade your mitochondria, from cold exposure and oxygen deprivation to obscure but powerful supplements. You may even find that you feel good enough that you can get off your antidepressants — although if you do, be certain you get a doctor’s help. Getting off antidepressants is a gradual process that requires precision and the help of a professional. Do not try it alone.

Keep your mitochondria strong; they could help you get out of depression and become less susceptible to it in the future.

Do You Have Gluten Face? Face Mapping 101

February 8, 2019 by Team Asprey

Dealing with breakouts and under-eye circles? It’s not just stress — it’s your diet, too. According to Ayurvedic and traditional Chinese medicine, skin problems point to larger imbalances in your body.

The practice is called face mapping, and it’s a useful way to get to the root cause of your skin issues.
Skin problems on different areas of the face might suggest hormonal imbalances, a high toxic load, or even food sensitivities.
For glowing skin, reduce your exposure to inflammatory foods, upgrade your detox practice, and take care of your gut health.

Breakouts, redness, and puffy under-eye circles aren’t just symptoms of a late night or chaotic hormones. According to Ayurvedic and traditional Chinese medicine, these are symptoms of larger imbalances in your body, like an unhealthy gut or a high toxic load in your liver. This relationship is called face mapping, and it puts an entirely new spin on the phrase, “You are what you eat.”

Face mapping can even point to surprising food sensitivities, and it’s a powerful way to understand how what you eat affects your skin. Here’s what you should know, according to experts — plus a face mapping guide so you can finally figure out what that pimple on your chin really means.

What is face mapping?

In Ayurveda, the skin is classified as an excretory organ — it’s one of the ways waste products and toxins are removed from the body. According to Dr. Anthony Youn, a holistic plastic surgeon, the health of the gut is often revealed by the health of the skin. And although he doesn’t believe face mapping is always accurate, he says it’s useful for those who want to get to the root cause of their skin issues.

“I believe, unless you are in your teens or early twenties, a poor diet will most definitely show in your skin as premature wrinkles, inflammation, and breakouts,” he says. Dr. Youn calls this relationship the gut-skin axis. Studies already show that the gut and brain are closely connected via the vagus nerve. When your gut is inflamed or imbalanced, it sends a signal to your brain, which can impact everything from your mood to your weight. And, according to Ayurvedic medicine, that imbalance shows up on your skin, too.

The Ayurvedic approach to toxins and skin health

“The skin is very related to the liver,” says Martha Soffer, an expert in the Ayurvedic Panchakarma detox technique and founder at Surya Spa. “If the liver has a lot of toxins and doesn’t have another place to take them out, it takes them out through the skin.” So, problems like skin redness, breakouts, dryness, and inflammation may be symptoms of toxic overload.

According to Soffer, those toxins can build up from a range of triggers, such as fried foods, a diet that is high in sugar, and even sensitivities to acidic foods like tomatoes and bell peppers. Your body naturally eliminates toxins from your diet and environment, but a high toxic load makes it more difficult for your body to efficiently “Marie Kondo” your cells and clear out the clutter.

While it’s a good idea to stop eating addictive sugar and junk food, it’s too black-and-white to say that French fries cause pimples. Soffer points out that not everyone digests foods the same way. Some people can eat lectins, an antinutrient in legumes and nightshades, without an issue. Other people experience skin problems like rosacea and breakouts.

“It’s less about the foods you eat and more about looking at regions of your face,” Soffer says.

So, how does face mapping work? Just like your car’s “check engine” light switches on when there’s a problem under the hood, face mapping divides the face into specific regions that reveal imbalances in your hormones, your gut, and/or your toxic load. Below, you’ll find a guide to understand how your face feels about what you’re putting in your body. If you’re dealing with a chronic skin condition, talk to a medical professional.

Face mapping 101

Vata: Hairline to lower eyelid

Are you stressed? Breakouts on your forehead and bags under the eyes are symptoms of worry or anxiety, according to Dr. Alok Kanojia, a psychiatrist and member of the Council of Ayurveda Research. If you’re dealing with skin issues in the vata zone, your adrenals — the glands that produce the stress hormone cortisol — might be working overtime. In the short-term, that stress shows up on your skin in the form of acne and dark under-eye circles. But over time, chronic stress increases your risk of developing adrenal fatigue, inflammation, and a host of other issues. Yikes.

Pitta: Cheeks, nose, and upper lip

Pitta governs the liver and kidneys, your chief detox organs. If you’re dealing with breakouts and redness in the pitta zone, Soffer recommends stepping away from spicy, acidic foods like bell peppers, eggplant, and potatoes. In Ayurveda, these foods are acidic and create heat in the body. They’re also high in antinutrients like lectins — if you have a lectin sensitivity, you’ll notice autoimmune issues like brain fog, acne, and joint pain after eating a lectin-rich meal. That’s also why foods like quinoa, peas, and peanuts are suspect on the Bulletproof Diet.

Breakouts and redness in the pitta zone are also connected to hormonal imbalances. If you’re eating a lot of sugar, don’t be surprised if you break out in the pitta zone. Foods that are high on the glycemic index, like sugary pastries and dairy, increase your blood sugar and cause a insulin spike. That spike triggers excess sebum production and androgen activity, which is a major trigger for acne, says licensed naturopathic physician Trevor Cates in this episode of the Bulletproof Radio podcast.

Kapha: Chin and jawline

Like breakouts in the pitta zone, acne on the chin and jawline are connected to hormonal imbalances, so cutting out sugary foods and dairy may help improve your skin. But according to Dr. Youn, your kapha breakouts might also be caused by yeast and fermented foods like wine and sauerkraut. These foods are high in histamines that can wreak havoc on some people’s gut bacteria. Learn more about why fermented foods don’t work for everyone.

Tips for glowing, healthy skin

There’s a whole lot of truth behind the saying, “You are what you eat.” If you want to take care of your skin, take care of your diet, too. Here are the top recommendations from experts.

Reduce foods that cause inflammation. Youn recommends reducing foods that are known to cause inflammation, like processed foods, factory-farmed meats, dairy, and gluten. Sound familiar? This recommendation forms the foundation of the Bulletproof Diet, which fills your plate with nutrient-dense foods that nourish your body on the cellular level. You’ll be on the path to healthy skin — and you’ll take care of the rest of your organs, too.
Detox: A good detox routine helps your body eliminate lingering toxins that would have otherwise shown up on your skin. Limiting your exposure to inflammatory foods will help, but you can actually support your cells by skipping a few meals altogether. Fasting helps your body clear itself of unhealthy, aged cells via autophagy, which Youn says “might even help your skin look clearer and more youthful.” Intermittent fasting is an easy way to reap the benefits of autophagy, and you can adjust your fasts to suit your schedule.
Eat more collagen: Collagen protein supports gut health by repairing and strengthening your intestinal and stomach lining. It also aids digestion and provides your body with essential amino acids for glowing, hydrated skin. Learn more about the benefits of collagen peptides.

Your gut is one of the most important arbiters of whole-body health, including your skin. “By proper digestion of food and prompt elimination of waste products, our skin becomes pure,” says Kanojia.

In Ayurveda, the concept of “Tejas” translates as the “glow of the sun.” Kanojia says that when someone has a healthy diet and purified nadis, or stream of energy, they glow. “The key to developing Tejas is actually diet. By proper digestion of food and prompt elimination of waste products, our skin becomes pure and Tejas, or the skin’s natural healthy glow, develops.”

So, for glowing skin, take care of your gut. Find out how to fix it here.

Understanding the Behaviour of Mitochondria – Martin Picard #565

February 7, 2019 by Dave Asprey

Lucid Dreaming Supplements: How They Work

February 7, 2019 by Team Asprey

[tldr]

Lucid dreaming is the awareness that you’re dreaming—and the ability to control what happens within that dream.
Studies show the areas of the brain associated with self-awareness are activated in lucid dreamers while they’re asleep.
There are certain supplements—like Galantamine and Huperzine-A—that may make it easier to lucid dream.
Other techniques includes waking yourself up five hours after falling asleep, or keeping a dream journal.

[/tldr]

For most people, dreaming is like watching a movie. You can see what’s going on, but you have no control over what’s actually happening. You don’t actively participate in the creation of your dream (otherwise, who would choose to suffer through the dream where you end up on stage in your underwear?).

But not all dreams are created equal. There’s a state of consciousness that gives you control over the direction of your dreams (so, in the case of ending up on stage in your underwear, you could elect to go and find some pants). It’s called lucid dreaming, and not only is it fun, it can lower anxiety and teach you to be more present.

Read on to learn how lucid dreaming works, and science-backed ways that can help you take control of your dream experience — including supplements that can boost your ability to lucid dream.

What is lucid dreaming?

Lucid dreaming is exactly what it sounds like—it’s a dream experience where you’re completely lucid and aware that you’re dreaming.

“One of the elements of a lucid dream is for you to be aware that you are dreaming,” says clinical psychologist Dr. Lori Whatley. Then, once you’re aware you’re in a dream, you can take control of what happens—and consciously direct the details with said dream (like where you are, what you’re doing, and who you’re interacting with).

Lucid dreaming occurs during the deep REM stage of sleep—and if you’re thinking “well, that sounds a little…out there,” there’s some science to back it up.

One 2012 study connected self-reported lucid dreamers to fMRI (functional magnetic resonance imaging) machines to monitor their brain activity while they were awake and then while they were lucid dreaming.[ref url=”https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3369221/”] Researchers asked participants to do a series of rapid eye movements and fist clenching while hooked up to the machine. They then asked them to fall asleep—and once they entered their lucid dream (and were able to control their actions), to do the same series of movements and clenching.

Only one participant was able to enter a long enough REM cycle to be analyzed by the fMRI machine. But researchers found that the participant showed a brain activity typically deactivated during REM sleep—in particular, they observed activity in regions of the brain responsible for self-awareness.

Why should you consider adding lucid dreaming to your routine?

So, there’s some science to back up the lucid dreaming phenomenon—and the idea that lucid dreaming may be possible. So then, the questions becomes, why would you do it?

According to Whatley, there are certain psychological benefits to the lucid dreaming experience that can benefit your life long after you wake up, including reduced anxiety and becoming more present.

“Lucid dreaming has benefits such as becoming aware of your own limitations and those of the world around you,” says Whatley. “It can help you become aware of your surroundings and help you be [more] present, which lowers anxiety.”

In addition to having a psychological benefit, there’s something else you might be able to gather from the lucid dreaming experience.

Milana Perepyolkina, author and frequent lucid dreamer, says you should consider learning how to lucid dream because, well, it’s fun.

“Lucid dreaming is better than reality,” says Perepyolkina. “I can talk to any person I wish. I can visit any place I wish. I can experience any activity I wish. I can walk through walls and I can fly. I can make things appear and disappear. I can speed up the healing of the physical body while it sleeps. I can talk to people who passed away.”

3 ways to take control of your dreams

Now, in a perfect world, everyone would be able to lucid dream—but that’s just not the case. According to Matthew Walker, professor of neuroscience and psychology at the University of California, Berkeley, in this video for Tech Insider, only about 20 to 30 percent of the population are natural lucid dreamers. So, if you’re not a natural lucid dreamer, how can you take control of your dreams?

1. Take the right supplements

There are supplements you can add to your regimen that may help boost your ability to lucid dream.

Some of the most popular supplements in the lucid dreaming community include:

Galantamine

Galantamine is an acetylcholinesterase inhibitor (AChEI) that blocks the breakdown of acetylcholine, a neurotransmitter that plays a huge role in sleep and memory.[ref url=”https://www.ncbi.nlm.nih.gov/pubmed/11060814″] When your body can’t break down AChEI, it prolongs the REM sleep cycle, which can increase your chances of lucid dreaming. One study found that 57 percent of participants experienced lucid dreaming while taking galantamine supplements—compared to only 14 percent of participants who received a placebo.[ref url=”https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0201246#sec007″] Take up to 8 milligrams of galantamine a day.

Take note, galantamine can have some serious side effects, including skin reactions like a rash, stomach ulcer, slows your heart rate, and exacerbates lung disease and asthma.

Huperzine-A

Huperzine-A is a potent extract from the Chinese club moss plant, that, similar to galantamine, blocks the breakdown of acetylcholine. Typically used as a treatment for memory and cognitive functioning, this herb has become a favorite in the lucid dreaming community due to its ability to produce similar effects to galantamine—without the negative side effects. Take up to 200 micrograms a day.

Vitamin B6

As mentioned, part of being able to lucid dream is the ability to vividly recall your dreams—and vitamin B6 has been shown to help improve dream recall.[ref url=”https://journals.sagepub.com/doi/10.1177/0031512518770326″] Research shows that 240 milligrams a day can help you remember your dreams in more detail.

Melatonin

Melatonin is one of the most commonly used supplements in the world—but this natural sleep aid can also enhance REM sleep and, as a result, increase your chances of lucid dreaming. The most common dosage is 3 milligrams, although that’s more than most people need. Learn more about melatonin and dosing here.

2. Try the MILD Technique

The MILD Technique (which stands for mnemonic induction of lucid dreams) involves setting an alarm for five hours after you fall asleep. Once you’re awake, set the intention to remember you’re in a dream—then immediately go back to sleep. A recent study from researchers at the University of Adelaide found the MILD technique increased the likelihood of lucid dreaming by almost 50 percent.[ref url=”https://psycnet.apa.org/doiLanding?doi=10.1037%2Fdrm0000059″]

3. Start a dream journal

Consider starting a dream journal. The more aware you become of your dreams while you’re awake, the more easily you’ll be able to bring that consciousness to your dreams while you’re asleep.

“[Journaling] helps you become accustomed to remembering dreams—which is necessary for lucid dreaming,” says Whatley.

Keep a notebook by your bed and record your dreams as soon as you wake up—the more detailed, the better. Record any feelings, patterns, themes, images — anything you can remember.

With the right combination of practice, supplements, and a little bit of luck, you may find yourself in the driver’s seat next time you go to sleep.

Ready to take your sleep to the next level? Try the Bulletproof 30-Day Sleep Challenge.

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The Psychological Cost of Being Entertained – Lt. Col. Dave Grossman #566

What is nitric oxide?

Nitric oxide benefits

Nitric oxide increases exercise capacity

Enhances muscle recovery (a lot)

Nitric oxide for high blood pressure

Nitric oxide for stronger erections

How to increase nitric oxide

Sun exposure

L-citrulline

L-arginine

Pycnogenol

Nitrate oxide foods

Acetyl-L-carnitine, mitochondria, and depression

Take ALCAR supplements

Antidepressants may damage your mitochondria

What is face mapping?

The Ayurvedic approach to toxins and skin health

Face mapping 101

Vata: Hairline to lower eyelid

Pitta: Cheeks, nose, and upper lip

Kapha: Chin and jawline

Tips for glowing, healthy skin

What is lucid dreaming?

Why should you consider adding lucid dreaming to your routine?

3 ways to take control of your dreams

1. Take the right supplements

Galantamine

Huperzine-A

Vitamin B6

Melatonin

2. Try the MILD Technique

3. Start a dream journal

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