Dorian Yates

The biological cost of clean eating Many high-performers struggle with sleep because they follow restrictive diets that inadvertently spike stress hormones. Andrew Huberman notes that while ketogenic or very low-carb regimens provide daytime energy, they often lead to elevated baseline cortisol. When glucose stores are low, the body mobilizes energy through cortisol, creating a "wired but tired" state that prevents the brain from entering deep rest. Introducing starchy carbohydrates like oatmeal or rice into your final meal can suppress this cortisol response, signaling to the adrenals that energy is abundant and it is safe to sleep. Tools for neurological downshifting To quiet a racing mind, you must move beyond basic hygiene like dark rooms and cool temperatures. You need tools that interface directly with the autonomic nervous system. * **Starchy Carbohydrates**: Rice, sourdough bread, or porridge consumed 2-3 hours before bed. * **Lithium Orotate**: A very low-dose (1mg) supplement that may encourage deep sleep transitions. * **The Vestibular Reset**: A specific sequence of eye movements to shut down proprioception. Step-by-step eye movement protocol Falling asleep requires the brain to forget the body's physical position. Huberman suggests a "kooky" but effective technique to bypass the cerebellum's focus on body awareness: 1. **Lateral Swings**: Close your eyes and move them slowly to the far left, then the far right. Repeat several times. 2. **Circular Rotations**: Move your eyes in a full counter-clockwise circle, followed by a clockwise circle. 3. **Vertical Tracking**: Shift your gaze up toward your forehead and down toward your chin. 4. **The Convergence Point**: Look down toward the bridge of your nose in a faux-crosseyed position while performing a long, slow exhale to drop your heart rate. Troubleshooting the late-night adrenaline spike If these steps fail, examine your exercise timing. High-intensity training late in the day keeps cortisol elevated long after the session ends. Moving workouts to the morning allows the natural cortisol curve to drop by evening. Additionally, check your hydration; dehydration often mimics fatigue or anxiety. If you feel ambient on-edge tension, your body may simply be struggling to absorb fluids due to an electrolyte imbalance, which LMNT or similar salt-based solutions can correct. Finding your sleep equilibrium By combining nutritional shifts with neurological hacks like the eye-movement protocol, you give your brain a physical path to quietness. The goal is a seamless state shift where the linear thinking of the day dissolves into the unconsciousness of the night.