HOME/GOALS/SLEEP
GOAL ยท ๐Ÿ˜ด

Sleep

Sleep quality, latency, and depth.

PATHWAYS
3
BIOMARKERS
3
INGREDIENTS
11

How you
get there.

These biological pathways drive progress toward sleep.

supported
GABA
GABAergic Activity

GABA is the primary inhibitory neurotransmitter. It calms neural activity.

supported
Serotonin
Serotonin Modulation

Serotonin regulates mood, sleep, and appetite.

supported
Cortisol
Cortisol Modulation

Chronic cortisol elevation impairs recovery, sleep, and testosterone. Adaptogens may modulate it.

What to
measure.

Track these biomarkers to see if your progress is real.

โ†“
Sleep Quality
PSQI score
<5 (good sleep)
โ†”
Cortisol
ฮผg/dL
6โ€“23 ฮผg/dL (morning)
โ†‘
Total Testosterone
ng/dL
300โ€“1000 ng/dL (adult male)

What
helps.

amino-acid
Glycine

Inhibitory neurotransmitter. Precursor to collagen. Supports sleep quality.

supported$
amino-acid
Taurine

Supports cardiac function, bile acid conjugation, and neurotransmission.

supported$
amino-acid
L-Theanine

Produces calm focus. Often paired with caffeine.

established$
amino-acid
L-Tryptophan

Precursor to serotonin and melatonin. Supports sleep and mood.

supported$
adaptogen
Rhodiola Rosea

Adaptogen for stress and fatigue. May improve mood and endurance.

supported$$
botanical
Eurycoma longifolia (Tongkat Ali)

Human RCTs show testosterone increase in hypogonadal men [citation:37]. Aromatase inhibition shown in vitro.

supported$$
adaptogen
Ashwagandha (Withania somnifera)

Reduces cortisol in multiple RCTs. May improve testosterone and stress resilience.

supported$$
mushroom
Reishi (Ganoderma lucidum)

Adaptogenic mushroom. Studied for immune function and stress.

supported$$
adaptogen
Schisandra Chinensis

Adaptogen studied for liver protection and stress resilience.

supported$$
vitamin
Vitamin B6

Cofactor for neurotransmitter synthesis. P5P is the active form.

established$
mineral
Magnesium

Cofactor in 300+ enzymes. Forms differ in bioavailability and GI tolerance [citation:27][citation:33].

established$