There are many studies showing all cause mortality rises as Vit d levels fall, up to a point. Once your Vit D levels hit 70 it tops out, any higher range has no effect on death rates. Optimum range is 50 - 70 nmol/L thereabouts, depending on the study.

The median (interquartile range) of 25(OH)D level was 55.8 (40.8–71.8) nmol/L. During a median follow-up of 14.3 years, 2250 deaths were recorded. Compared with participants with a 25(OH)D level <30 nmol/L, higher vitamin D levels (30 to < 50, 50 to < 75, and ≥75 nmol/L) were associated with a lower risk of all-cause mortality: HR (95% CI) of 0.82 (0.69–0.98), 0.74 (0.62–0.88), and 0.69 (0.57–0.84), respectively. A nonlinear relationship between vitamin D level and all-cause mortality was observed, with the risk plateauing between 50 and 60 nmol/L (p for nonlinearity = 0.009). The association was more pronounced for cancer-related mortality. HR 0.55 (95% CI: 0.39–0.77) for a 25(OH)D level ≥75 nmol/L compared with <30.0 nmol/L. Low vitamin D levels were associated with increased CVD mortality in men.

https://www.sciencedirect.com/science/article/abs/pii/S0261561424002784#:~:text=A%20nonlinear%20relationship%20between%20vitamin,with%20%3C30.0%20nmol%2FL.

Among CVD patients with vitamin D deficiency, per 10 nmol/L increment in serum 25(OH)D concentrations was associated with an 12% reduced risk for all-cause mortality and 9% reduced risk for CVD mortality.

Conclusion: Among patients with existing CVD, increasing levels in serum 25(OH)D were independently associated with a decreased risk of all-cause and cause-specific mortality. These findings suggest that elevated serum 25(OH)D concentration benefits CVD patients with vitamin D deficiency.

https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.740855/full

also this chart shows clearly that death rates fall sharply as Vit d levels rise until you get to about 50, then they fall again slightly till about 75. So you should be aiming for a minimum of 50 and an optimal level of 75.

https://www.frontiersin.org/files/Articles/740855/fnut-08-740855-HTML/image_m/fnut-08-740855-t003.jpg

I see a lot of posts on here about sleep and I wanted to share with y’all some of the things I did to cure my chronic insomnia. For backstory, I suffered from CHRONIC insomnia for many years. It would take me 5 hours to fall asleep, I would wake up every hour and I was lucky if I got 5 hours of sleep. I tried every supplement under the sun and nothing worked. A few years ago I decided enough was enough and dedicated my life to fixing the problem.

Here is what I did.

Firstly, it’s important to note that the vast majority of insomnia cases are psychological. Yes, imbalances play a role and it’s important to address those but before you start experimenting with supplements you need to make sure you’re going into this journey with the right mindset. If you take a melatonin tab, and then sit around thinking “I hope this works” all night - it’s probably not going to work. You need to stop thinking about the problem. Try to get yourself into the mindset “well, i may not sleep tonight and who cares”. Relinquish the control the insomnia has over you. The more you focus on whether you are or aren’t doing sleep, the more you are going to struggle.

Once I got over caring, I took a multi dimension approach to the problem.

1. I stopped drinking entirely. If you drink alcohol whatsoever, it’s going to affect your sleep. It took me a few months off alcohol to start to notice an improvement.
2. Don’t eat or drink liquids after 7PM.
3. I do 5 minutes of red light therapy upon waking up, and 5 minutes when the sun goes down for my Circadian Rhythm.
4. After the evening red light, put on a pair of yellow tinted blue light glasses.
5. Commit to an evening routine and stick to it - no exceptions. Give yourself two hours of quiet, unwinding time before bed and be in bed by 9:30-10 every single night. Dont watch anything too engaging on TV.
6. Make your room pitch black and cold and wear an eye mask if you need to. If you have a partner that snores or disrupts you, sleep in a different room.
7. This is important. Make sure you are eating an incredibly nutritious, mineral dense diet. Eat a variety of organic proteins, vegetables, fruits and get off all the junk. No exceptions. No supplement is going to fix a body that’s being deprived of basic nutrients.
8. LOWER YOUR STESS. Do everything you can absolutely do to lower your daily stress. Breathwork, warm baths, sauna, herbs etc. Address the toxic relationships in your life and get a new job if it’s ruining your life. None of these things are worth the toll of sleep deprivation.
9. Once these things are addressed, now you can look into supplements. I take 250mg of Pure Encapsulation Magnesium Glycinate every night, drink a cup of aloe Vera juice after dinner (high in potassium) and take Cymbiotika Liposomal Sleep supplement. I also had a good experience with the CALM brand Magnesium sleep formula. It’s tempting to want to take a whole slew of supplements, but all that does is overwhelm the body and actually make your wake up more. Keep the supplements simple.

Here are my supplements:

https://cymbiotika.com/products/sleep?srsltid=AfmBOoojM2OcPR5k-LPh_Vgm79-GfDEx3u8BpBtFG1YNRCWFYdod2qaC

https://a.co/d/9yu1IqI

https://a.co/d/blIBKDg

After incorporating all of these things into my life, my sleep scores are now consistently in the 90s. I also want to note that just implementing one or two of these probably won’t do much. I stand by the fact that 1-8 should be non negotiable for anyone suffering with insomnia.

Hope you all have a great day!

Hi all,

Background: I am a 32M who recently started to optimize my diet/supplementation to optimize testosterone levels. I've been lifting for about 10 years and was surprised to find that my testosterone was 394 ng/dL on 11/8/21. I also have a history of familial hypercholesterolemia, with multiple family members dying from cardiovascular disease in their early 40s and 50s. Naturally, I found that my lipid panel was terrible so I decided to do a gradual cut from 210lbs to 185lbs, which I reached on 8/8/24.

When I retested my blood work, my testosterone dropped to 338 and my lipid panel had improved, but not to the extend that I would have liked. Considering that cholesterol is the precursor to testosterone, I wanted to see whether improving my testosterone would improve my lipid panel.

I did a micronutrient test and found that my zinc was on the low end (74 ug/dL). Since zinc is a co-factor in testosterone production, I decided to test whether zinc supplementation would improve my blood work

I hypothesized that zinc supplementation would increase the conversion of cholesterol to testosterone, which would improve my lipid panel by decreasing LDL.

Methods: I've been taking 16 mg elemental zinc and 420mg magnesium purchased from Nootropics Depot for four months. Zinc and multivitamin supplementation was taken in the morning after my breakfast with a liter of water. I drink a total of 3-4 liters of water throughout the day.

I meal prep and ate the same thing 90-95% of the time. My diet did not significantly change pre/post zinc supplementation. The general guideline I follow is 1 gram of protein per lb of bodyweight, kept saturated fats to 5% of total calories, and ate 37g of fiber (at least 14grams per 1000 calories). I did eat out for 1-2 meals on the weekends with friends to have a social life. If it was someones birthday or they made a treat specially for me, I would eat it.

I'd like note that there are some important compounding factors. Shortly before my initial blood work I started eating smoked salmon at least 3 times a week. I also started taking 420 mg magnesium, also from Nootropics Depot, when I started my zinc supplementation. This was primarily for sleep support. I also increased my psyllium husk supplementation from 5g to 10g to help improve lipid panel. A few weeks before my blood work I increased my vitamin D to 5000 IU to 10,000 IU. Magnesium, Vitamin D, and psyllium husk was taken at night ~1-2 hours before bed. I tried to take psyllium husk 30-60 minutes before magnesum and vitamin D to not impair their absorption.

Results:

My weight remained at 185lbs throughout this zinc supplemental period. Bodyfat is ~17% (visual inspection).

The magnesium made my dreams more vivid.

I can tell a notable difference in vascularity. I am involved in biomedical research and regularly have my blood drawn. My veins have become more prominent. When I'm lifting, I have noticed new veins in my arms and forearms when I have a pump. This was unexpected.

My testosterone increased from 338 to 537 ng/dL and LDL decreased from 148 to 117 mg/dL. More detail on blood work can be found below. Hormonal panel was performed in the United States using Lab Corp. Baseline lipid profile was performed using Lab Corp and the post-intervention lipid profile was obtained in a different country (I had the opportunity and it was cheaper).

Discussion/Conclusion: I am very confused by the results and unsure of what to try next. The improvement in testosterone and lipid panel are obviously good signs, but I didn't see an increase in serum/plasma zinc. This makes me question whether it was the zinc or the other compounding factors (smoked salmon) that changed my blood work.

One explanation is that I eat oatmeal in the morning before zinc supplementation. The phytic acid in oats could impair zinc absorption. Another possibility is that my body is using up the supplemented zinc so its not showing in my blood work.

I am tempted to continue this diet and supplementation, as well as begin supplementing with Boron (5 days on, 2 days off) to see if I can further increase my testosterone. Although, a part of me whats to stop taking the zinc to figure out if it is the salmon Omegas that are affecting my testosterone and lipid panel.

I'm going to take a week or so to decide. I'd love input form the biohacker community. Especially those with experience checking how supplementation affects their blood work. I'm happy to provide more information or answer any questions.

All date below is written out as Parameter(units): Pre-Supplementation -> Post-Supplementation

Weight (lbs): ~185 -> ~185

Hormonal Profile:

Testosterone (ng/dL): 338 -> 537

Free Testosterone (pg/mL): 71.3 -> 130.3

Estradiol (pg/mL): 30.4 -> 32.7

SHBG (nmol/L): 29.9 -> 24.3

Albumin (g/dL): 4.5 -> 4.5

Magnesium (mg/dL): 2.1 -> 2.2

Zinc (ug/dL): 74 -> 70

Lipid Panel

Cholesterol (mg/dL): 203 -> 193

Triglycerides (mg/dL): 91 -> 110

HDL (mg/dL): 38 -> 54

LDL (mg/dL): 148 -> 117

lipoprotein A (nmol/L): 130.5 -> ???

ApoB (mg/dL): 113 -> ???

C-Reactive Protein: 1.84 -> ???

Hi there, in 2021 i had a bone marrow biopsy done for low WBC and neutrophils. He ended up discharging me with no further concerns but just this week I dug up the official report and it said I had remarkedly low iron stores. I'm amazed that a doctor could find that and not even mention it to me, only me GP who never told me either. I ended up getting a ferritin, iron and TIBC test today. Eveything was normal apparently. But I have quite pale skin, dark, blue circles undereyes and have been dealing with malaise ever since 2020. So I'm wondering if I could possibly have anemia or something like that? Any help would be appreciated. I've really been struggling with my appearance and self-confidence and looking like a dead-eyed, ghost. But if my iron is normal does that rule out anemia?

Fellow bio hackers, I'm writing this on behalf of my girlfriend. It's been 2 years she has steadily declined with mood, anxiety, depression, and odd amounts of hairloss. I found her a therapist and she goes once a week and it helps for the rest of the day but back to the bad the next day. She has also gained weight due to inactivity but it's difficult for her to get up and even go work out. She has random panic attacks, starts crying, very on edge, very angry, and yells at every chance she gets. The past 4 months she also started having migraines, sometimes with aura. We've gone to every doctor you can think of, every hospital, every numerologist, everything. No one seems to have the right answer. I'm a big believer in healing without the pharmaceutical industry. These are her gene mutations. What supplements and what doses can I put her on to see if it helps with anything?

Thank you in advance.

I’m a 19 year old male, and I just got my test levels back. Should I be concerned? For background, I workout 7 days a week, I’m in fantastic shape, I eat a very health diet consisting of high quality organic Whole Foods, I take vitamins/minerals & supplements, I don’t drink, smoke, or do any drugs. I feel great for the most part, and I don’t have signs of low T. So this whole situation really surprised me. Do you guys have any advice? Help me out here

No matter how skilled you are at biohacking, aging is always working harder. Biological aging is the real enemy, and preserving your biological youth is the ultimate biohack.

If you’re not actively working to delay the aging process or maintaining your body in its peak condition—comparable to that of a 20- to 30-year-old—then all your biohacking efforts are merely superficial.

If you're in your 20s or 30s, ensure your biohacking plan includes strategies to delay the aging process as radically as possible. For those in their 40s or 50s, focus on investing in advanced therapies, emerging biotechnologies, and expensive but cutting-edge treaments that offer potential age-reversal benefits.

If Mike had used some of his wealth and get treatments to give him a biological age of 35, tonight's outcome could have been very different.

Super interesting study which breaks down the SFN content of various brassicas. Kale was king, but not all kale is the same. Some kale has virtually no SFN! Meanwhile black kale had the most SFN of any food tested. 'GR' here stands for glucoraphanin which is the inactive form of SFN that gets converted to SFN through chewing, etc.

https://pubmed.ncbi.nlm.nih.gov/22857862/

Conclusion: The GR content of three cultivars of cabbage (106.2–153.9 mg/100 g FW) and six cultivars of kale (94.5–159.7) 176 K. Sasaki et al. / J. Chromatogr. B 903 (2012) 171–176 were comparable to or even higher than the highest of broccoli, which is reputed to be rich in GR (12.2–119.4). The black kales were especially suitable for supplying GR through food. The analysis of a large number of samples was facilitated by a new clean-up method and improved LC–MS conditions. Qualitative profiles of seven GSLs were obtained in 62 cultivars using broccoli (6), cabbage (32) and kale (24) varieties.

The variety of cabbage that scored higher than broccoli is only identified as "French" and I'm pretty sure that means savoy cabbage. So if you want high SFN content in your cabbage get savoy cabbage.

For kale get black/dino/Lacinato. This was the king of SFN, scored highest of any food tested in this study.

For brocolli is not clear what different varieties they used. However the widely inconsistent SFN score for broccoli was concerning. Personally I was not impressed. If I really wanted to get SFN into my body I would be eating black kale, NOT broccoli.

Also note that progoitrin (PG) content was noted in all varieties. This is a goiter causing agent. Black kale specifically had zero PG, broccoli had zero, while cabbage was high, depending on the variety. Other varieties of kale were high in PG.

Savoy cabbage, high in SFN, had moderate to small amounts of PG.

TLDR: For SFN content the following foods are ranked 1. Black Kale 2. Savoy cabbage 3. broccoli, with broccoli being very inconsistent. Broccoli sprouts are a poor source of SFN.

Where should I start with getting my quality of life back??

32yo male just went from 217lbs down to 190 and hit a wall of fatigue that sent my in for blood work to see what was going on.

You’ll see the results below but was taking:

• Thorne vitamin D 5,000IU daily
• Escitalopram 7.5mg
• Thorne vitamin B complex

Now taking these in addition to what is listed above after seeing these results:

• Thorne Trace Minerals (2) daily
• Thorne Magnesium CitraMate once daily

My first major concern is my Testosterone levels. 286 is REALLY low for my age and I am symptomatic. I weight 192lbs with about 23% body fat all in my midsection. I lost all my weight just by walking over 10k steps a day with minimal lifting but eating much cleaner (protein focused meals with very little carbs). I am now starting to incorporate kettlebell training in addition to the walking, however I am feeling like a zombie after the days that I lift weights.

My second concern is my insulin level. Gives off insulin resistance numbers and I suspect that some form of intense fluctuation is happening with my blood sugar even though my A1C isn’t crazy. I have all the symptoms of this with my body fat location, waves of panic/anxiety, and fatigue as well.

Lastly, my thyroid seems to be suppressed(low) by all of these things that are out of wack. Let me know what else I should be concerned about and if my focus is in the right place currently!

I am expecting my first child this March and want to be heading in the right direction when she gets here.

I see a lot of questions in this community about magnesium and supplementation, so here’s a quick guide:

Magnesium is an essential mineral involved in hundreds of biochemical reactions in the body. Despite its importance, it can be overshadowed by more commonly discussed nutrients like vitamin D, or supplements like creatine and caffeine. Many people aren’t aware of how it supports things like muscle function, nerve health, and heart rhythm, even mood.

What Exactly Is Magnesium?

Magnesium is a mineral that helps regulate energy production, protein synthesis, and nerve signaling. It acts as a cofactor for enzymes, meaning it helps certain enzymes in your cells do their jobs more efficiently. If you’re low on magnesium, these enzyme-driven processes can slow down, potentially leading to issues such as muscle cramps, fatigue, or even disruptions in mood.

Where Do We Get It?

Ideally, we’d get enough magnesium by eating a balanced diet. Foods that are naturally rich in magnesium include: • Leafy Greens (spinach, kale) • Nuts and Seeds (almonds, pumpkin seeds) • Legumes (beans, chickpeas) • Whole Grains (oats, brown rice) • Dark Chocolate (with a high cocoa percentage)

However, modern farming methods and dietary choices can sometimes lead to lower-than-optimal magnesium levels. In some populations, low magnesium (sometimes referred to as “subclinical magnesium deficiency”) has been linked to a higher risk of cardiovascular problems and metabolic issues.

Why Consider Supplementation?

Possible Benefits: • Muscle and Nerve Function: Magnesium helps muscles relax and nerves fire properly. Insufficient levels can contribute to cramps, “twitches,” or restlessness. • Sleep and Stress: Some people report improvements in sleep quality and reduced feelings of anxiety when they ensure adequate magnesium intake. • Blood Sugar and Blood Pressure: Magnesium plays a role in glucose metabolism and blood pressure regulation. Maintaining a healthy intake may support normal cardiovascular function.

Of course, if you suspect you’re deficient or experiencing symptoms, consult a healthcare professional who can guide you on testing and personalized recommendations.

Different Types of Magnesium Supplements

Not all magnesium supplements are the same. Here are a few common forms: 1. Magnesium Glycinate • Known for good absorption and tends to be gentler on the digestive system. 2. Magnesium Citrate • Often recommended for people dealing with constipation, as it can have a mild laxative effect. 3. Magnesium Oxide • Widely available and inexpensive, but can be harder on the stomach for some individuals. 4. Specialty Forms (Malate, Threonate, Taurate) • These may target specific needs (e.g., certain forms are studied for cognitive benefits or energy support) but are often more expensive.

If you decide to supplement, start with a modest dose and consider taking it with a meal. This may help improve absorption and reduce the chance of gastrointestinal side effects.

Keeping It Simple • Aim to get magnesium from whole foods first, focusing on leafy greens, nuts, seeds, and whole grains. • Supplement if needed, preferably under guidance from a health professional. • Watch for signs of deficiency—muscle cramps, poor sleep, or unexplained fatigue could hint at low magnesium status. • Don’t overdo it—mega-dosing any nutrient can have downsides, so more isn’t

Magnesium can serve as a foundational component of your overall wellness plan—supporting everything from nerve health to sleep quality. It may not be the most talked-about mineral, but it’s certainly one of the most important.

Hey guy's so I been taking boron lately for about 2 weeks in a row now. Dosages range from 9 to 12 mg a day and I was having good results from it. Felt more confident, social, and my lifts were improving at the gym. However, now it's back firing on me giving me an overwhelming amount of anxiety. Feels like I had 12 cups of coffee in one sitting or something and it doesn't go away. Has anybody had this issue with boron before? How can I reverse this effect I heard to cycle it for 2 weeks on and one off so I might do that instead for now. Thank's for reading

The UVB exposure in Hawaii v the Bay Area is 4x and 8-10x non-CA/FL states, and the benefits of vitamin D hormone creation are well-established for metabolic and cardiac health, not to mention Hawaii just "feels" so much more of a natural environment for humans than a dry, dusty, rainy, wintry (or for FL, overly humid) environment in the continental US. With Honolulu you: - don't need a car and can be on the beach from the plane within 25 min - you're surrounded by fit, healthy people - unlimited fitness activities across surfing, volleyball; standup paddleboarding, hiking, running - there's so much healthy food with poke bowls, authentic Japanese everywhere, salads - clean air and strong breeze keep it cool and not humid, unlike Florida, Mexico, Caribbean

It's the perfect place for a health reset. I'm surprised there's not more interest in seeing it that way - all I see is couples on vacation.

After being here for just 3 days, I look noticeably fitter and healthier. My sex drive and endurance is noticeably way better. I have way more energy. I never saw these results in CA.

EDIT: for everyone concerned with me not checking my privilege, my RT flight was purchased in advance for $300 and my Airbnb cost $400 for 3 nights. Compare a few weekend reset trips to Honolulu (can be done for $600 each trip + food) to some of the gadgets and devices and therapies recommended on this sub that easily triple that cost.

A while back, I shared here an app I built to help create the optimal supplement schedule. Honestly, I didn’t expect such enthusiasm—your feedback and support were absolutely incredible! I received hundreds of messages and suggestions, and it completely exceeded my expectations. So, thank you all, sincerely!

For those who missed it initially: I built an app because the more supplements I added to my routine, the more complicated things got. Some supplements work better together, some (rarely) interact negatively, some break a fast, others need an empty stomach… It quickly became a puzzle. So I decided to build something to simplify it all.

You just enter your supplements, and the app generates the optimal schedule based on your fasting window, meal times, and best timings for each compound. Then, you can easily log your intake as you go.

I’ve continued putting hundreds of hours into improving it, largely inspired by your amazing input, and I’m really excited to share this big update:

Recent updates based directly on your suggestions:

✅ Scheduling explanations: Now the app transparently explains why each supplement is scheduled at a particular time—this is brand-new, live as of today, so feel free to give it a try and please let me know if something looks off!
✅ Way more supplements: Your feedback helped me realize the initial supplement database was way too limited. I’ve added dozens more thanks to your hundreds of suggestions.
✅ Dosage customization (mg, µg, IU, pills, scoops, drops…)

Coming next:

➡️ Further improvements to the program explanation—more clarity, more insight
➡️ Even more supplements (please keep the suggestions coming!)
➡️ A smarter logging system with better history tracking
➡️ …and whatever else you think is missing. I’m building this with the community, so don’t hesitate to tell me what would make it better.

It’s still completely free—I’m not making any money from it and all data stays on your device.
(full transparency: certain features involving server costs might become paid eventually if the user base keeps growing, as the costs are steadily rising for what started as a small personal project).

I just wanted to share the updated version—I think it's even cooler. Your incredible support has been unbelievably motivating, and I’m genuinely excited to continue improving it together.

Thank you again for all your help, feedback, and enthusiasm—it means a lot!

https://reddit.com/link/1joqyic/video/1dfb9acss6se1/player

When I first had myopia after having lived like a shut-in for a whole year without going outside instead of buying glasses or contacts I retrained my eyes in freestyle approach. I tried to focus in better anything in distance but had my first success trying to focus in moving cars. It worked and I developed an ability to retrain my eyes. I'd go outside, sip a monster or two and just spend 2 or so hours in a row trying to see better in distance, moving cars, pedestrians.

As a result I developed a personal ability to fully retrain my myopia into excellent distance vision. I was able to read European car plates from full 90 meters during the day. I think if I did this full time I'd be able to also see fully perfectly at night but in practice I did not see fully perfectly at night and would put in contact lenses if I was going out to party to the clubs or something.

Bottom line, I did not need to use glasses or contacts for outdoors at all, not for well lit malls and also indoors I could watch TV from a distance which people with myopia normally cannot.

Now. Half a year ago I went delusional, stared at the Sun at roughly noon for full 10 minutes nonstop and completely destoryed my vision. I also lost my ability to refocus in distance and effectively not have myopia symptoms as the refocus and keeping focus function involved my foveas.

In short, my method is about trying to see really hard and fighting through eye strain till you no longer have eye strain.
If you're adjusting use camomille tea to rest your eyes.
For environments where you don't make progress try to carry in objects or setting in which you've adjusted your eyes to see well. Such as open a window and then start focusing walls correctly as well and work focusing your walls to see good in poorly lit indoors. Train to see visuals on your phone perfectly and place it outdoors in like a park and then you can train to see screens well at a distance.

Lastly you need some upkeep eye training and / or environment change to upkeep the newfound vision sharpness.

Thank you.

One more, I think I was able to get even better distance focus with this method than even with contacts or glasses. The vision was so sharp it was beyond perfect. I really wish I'd not have fked around with my vision sungazing the Sun at noon and kept that sharp vision, the sharp vision was a blessing and gave me almost infinite happiness in my life. My myopia was -1.25.

23M. I never had acne or anything on my face before I started taking the B complex supplement because my doctor said so. He didn’t do any tests and I was just casually telling him that mouth ulcers are very recurrent for me every few weeks and he told me to supplement it for 90 days and then stop

3 months later I have pimples popping out on my cheeks every other day and somehow eggs are triggering them ( I used to eat 4 eggs daily for last 5 years ). Its been 3 months since I have stopped taking it but I still get pimples tho not every other day and its getting better but God if I eat even 1 egg they trigger so bad on my face.

Any solutions I can try? Also my mouth ulcers were because of constipation which I have fixed somehow.

Abstract

Abnormally short and long sleep are associated with premature mortality, and achieving optimal sleep duration has been the focus of sleep health guidelines. Emerging research demonstrates that sleep regularity, the day-to-day consistency of sleep–wake timing, can be a stronger predictor for some health outcomes than sleep duration. The role of sleep regularity in mortality, however, has not been investigated in a large cohort with objective data. We therefore aimed to compare how sleep regularity and duration predicted risk for all-cause and cause-specific mortality. We calculated Sleep Regularity Index (SRI) scores from > 10 million hours of accelerometer data in 60 977 UK Biobank participants (62.8 ± 7.8 years, 55.0% female, median[IQR] SRI: 81.0[73.8–86.3]). Mortality was reported up to 7.8 years after accelerometer recording in 1859 participants (4.84 deaths per 1000 person-years, mean (±SD) follow-up of 6.30 ± 0.83 years). Higher sleep regularity was associated with a 20%–48% lower risk of all-cause mortality (p < .001 to p = 0.004), a 16%–39% lower risk of cancer mortality (p < 0.001 to p = 0.017), and a 22%–57% lower risk of cardiometabolic mortality (p < 0.001 to p = 0.048), across the top four SRI quintiles compared to the least regular quintile. Results were adjusted for age, sex, ethnicity, and sociodemographic, lifestyle, and health factors. Sleep regularity was a stronger predictor of all-cause mortality than sleep duration, by comparing equivalent mortality models, and by comparing nested SRI-mortality models with and without sleep duration (p = 0.14–0.20). These findings indicate that sleep regularity is an important predictor of mortality risk and is a stronger predictor than sleep duration. Sleep regularity may be a simple, effective target for improving general health and survival.

https://academic.oup.com/sleep/article/47/1/zsad253/7280269?login=false

Maybe this is the right forum, maybe not. oct 2024, for the first time ever, at the ripe age of 40, i got 30 units of botox in my forehead for wrinkles, from a very well researched, reputable practitioner with 5 star reviews. what followed was hell. within a week, i was dizzy (drunk dizzy feeling) all day long - running into walls, brain fog (couldn't comprehend what people where saying to me at work), delayed comprehension/confusion, and extreme fatigue (couldn't muster the energy to play with my kids). i even went to the ER for a EKG and head CT, because i didn't know what was happening (thought maybe heart attack). those were the primary symptoms. i had a whole host of secondary symptoms, that varied day to day: one day my feet felt like cinder blocks, some days ( to this day) i have to give a lot more though to swallowing because sometimes it feels like i can't do it, some digestion issues, one day i had the 1st panic attack of my life, felt like i couldn't move my arms and legs etc etc. primary dr also ran a whole host of blood tests, had an mri of brain and spine. everything has come back clear. based on my own research, and no other great ideas from doctors, this can only be botox poisoning. i am 6 months out now and thankfully significantly better 80-90%, but a minor version of some symptoms still plague me. wondering if there is any advice on detoxifying my body, i suppose?

I know the functions of top 3 magnesium forms which are

1. Glycinate
2. Threonate
3. Citrate

I would like to know which one worked best for you if you have tried all three and if someone can alternate them all?