Philip Oubre: Hey, everybody, we're going to be talking about a hormone today, we talk lots about hormones, but this hormone you may not even know of as a hormone, it's called melatonin. And so, we're going to talk about melatonin and the supplement and how it how you can get more of it. You can take more of it and all the things around that. I am Dr. Philip Oubre and this is Aubrey. And she's one of my functional nutritionists. So, we're going to be talking about melatonin, which most people know of as a sleep hormone. And the idea that you make your own melatonin, you don't need to necessarily need to take a supplement, but it's one of the key supplements that people frequently use and sleep.
But we always like for you to make things naturally and not have to rely on a supplement. So, one of the things people don't know about melatonin, most people don't is that everybody usually knows that it's a sleep hormone. But what you may not know is why your body creates melatonin or that triggers to create melatonin. You need several things to generate your own melatonin. The first thing that needs is the trigger. The immediate trigger is actually darkness or the absence of light. So, when you when your eyes, since any light, it blunts the melatonin production, which is why during the summer months and there's lots of sun and sun really late at night, it's hard to get those kids to sleep, at least in my house. But when the sun goes down early or it's a stormy day, that's where you get kind of sleepy because your eyes make more melatonin the less light it senses. So that's important, especially for like night shift workers that are driving home after a long shift and they're trying to go to sleep. We tell them we're really, really, really dark sunshades. Don't even take them off. Try to block out as much light as you can because they immediately wake you up no matter how tired you are or just be crappy sleep. So same thing goes for when you're going to sleep. You want to have absence of light. So, if it's nine o'clock in Texas and the still bright outside, you got to get blackout curtains or you got to make the room darker. It looks weird to wear shades inside, but yeah, I guess you could do that. And so, absence of light;
Aubre Steen: And it can even be like just when you're going to bed at least are like winding down for the day, have those little lamps on instead of your overhead lights and anything that's a little bit dimmer set in all if you want to. And then think about also when you're going to bed, even when you close your close your eyelids. Right. And close your eyes. When you lower the shape of your face, you still like, let's say if you live in an apartment complex or a neighborhood where people are still coming through, pretty often you still have the light from the cars. You're still going to have these triggers 24/7. So really making sure that you have darkness in their televisions.
Philip Oubre: Yeah. iPhone or Androids, whatever your preference is. But yeah, the devices, if you're someone that struggles with sleep, of course you can reach for melatonin. But no one thing is you need darkness, you need absence of light. And so, you can wear blue blockers that improves sleep quality. But melatonin is really almost any light at all. So, turn the devices off. Read a regular book. If you are going to use a Kindle, try to get one that's not backlit or at least very dim backlit. A lot of the new Kindles nowadays actually have lights like an iPad, right. So, you want one of those old school ones with the magnets. Those things are so cool. So, of course, that's the way to naturally produce melatonin. That's the trigger to it. But in order to produce melatonin, melatonin comes from the brain.
So, melatonin comes from serotonin, which is why they have very similar names. And so, one of the natural ways to boost your own serotonin in the function of we often used by VCP so far as a supplement, people take 100 milligrams, 150 milligrams once or twice a day. If you're aiming for just the sleep aspect you can take in the evening time, you can also take melatonin. We've got several products here for melatonin. But before we I guess before we get to the actual melatonin, if you want to make more melatonin, your own one darkness or absence of light two is and I say absence of light because the retina doesn't receive darkness, it just receives absence of light. But to as you need to have enough serotonin. And so serotonin is the mood hormone, the happy hormone, whatever you want to call it. And so to boost serotonin. Right. The buffer for life's BS.
Aubre Steen: Yes. So, yeah, I mean, you can take a 5HTP supplement if you want to. That's why you commonly see some sleep supplements. We'll have 5HTP built in there as well. And at the end of the day, why is your serotonin level you need to look at your gut health and the other hormonal balance and things like that. But ideally, if you can get if you want to raise it and actually try 5HTP, obviously talk to your doctor, but there's ways to measure it to just really difficult to measure neurotransmitters. Yeah, it is obviously a good point that 70 percent of the serotonin actually comes from the gut is what we're taught in research proven. So, yes, it's the happiness hormone. Yes. You want it in your brain, but if your guts are broken, burning up all the serotonin, then that leaves less for your brain. So, you can as far as supplements go, you can take 5HTP, which comes from tryptophan, so you can eat food, tryptophan, and amino acid in protein high in Turkey. One of the reasons why people say you get tired after Thanksgiving meals, but really that's just you pay out so much. Let's be honest, it's not a tryptophan. Nice try. So, tryptophan turns into 5HTP, which you then turns into serotonin, which then turns into melatonin. So last but not least, you can supplement with melatonin. And there's lots of debates around the melatonin idea, how much to take and all that. I will tell you the most standard dose for melatonin is going to be somewhere between two milligrams and five milligrams. That's been the most common dose you're going to see over time. Everyone's different sometimes. If you take too much, you'll be groggy in the morning. Sometimes if you take too little, you won't get enough sleep. So, the magic number is somewhere around three and four. If you split the difference, there's some newer research saying that maybe you can micro dose it. So, some supplements actually have .25 milligrams, which is a baby dose of a quarter of a milligram. And so, they're saying, oh, that still works and all that nonsense. I'm not the biggest believer in small dose melatonin, if you can tell, I did research, so it is real. The other concern is that if you take melatonin, then you stop making it on your own. That's not entirely true. Partially true. But what we often tell people is we would much rather you take a supplement and get good sleep than not take a supplement and get bad sleep.
Aubre Steen: Right, while you’re trying to restore the natural rhythm of why that slowing first place. You all you have to have band aids. You do, right? I mean, it'd be different if you're taking exogenous hormone like a cortisone or some type of steroid for a long time, then your adrenals would shut down. Right. Sometimes with these different hormones like melatonin, anything like even neurotransmitters, like the 5HTP, it's not it's not that black and white. It doesn't just shut it down and you don't get it back. So, use it if you need it, obviously, to work with someone to build up the natural reserves in your body.
Philip Oubre: [00:06:37] But which versions do we have?
Aubre Steen: [00:06:39] So, yes, we have a few. So, the one that we're going to use first and foremost is so if you have people who want to titrate, who need to start with a little bit lower, we have a pump, one by Quicksilver. It's one milligram. That way you can go up to two or three, whatever you need, but it starts with the lowest dose, really easy, like underneath the tongue. This is Dr. Oubre’s favorite one. So, we wanted to have a few different flavors or a few different types, right. Capsule, liquid, and gummy. And they're all different dosages too. So, you can try different levels. Kids love these, right? This one has one and a half miligrams, adults love this one.
Philip Oubre: and I think it's like two milligrams?
Aubre Steen: it’s 1.5, so you usually you can get to 3 if you want to.
Philip Oubre: Yeah, I you won’t mind eating 2 of these.
Aubre Steen: Right, it’s like candy. Just give to your kids. Knock em’ out. Right. Yeah, guilty. And then the next one is a time release melatonin. So, we'll use this with certain patients. This one is six milligrams, but it's meant to be a big dose, meant to be a slow release over the night for those people who maybe metabolize it a little bit too fast or
Philip Oubre: for people that have trouble waking up in the middle of the night. A lot longer lasting.
Aubre Steen: Yeah. And this is from Designs for Health. We love them. But the nice one about the time release, to be honest, that it's dependent on each person and how their sleep pattern is. If we already addressed cortisol and liver and they're still waking up multiple times and at least we can do the time-release melatonin to really spread that dosage out and make sure that they have a full night's sleep.
Philip Oubre: So, all of those are available on our online store if you need any of them. The other thing I wanted to go back to, Aubrey had mentioned rhythm. Yeah. Rhythm of sleep is one of the most key critical points. If one day you want to sleep at eleven o'clock and the next night, you're going to sleep at nine o'clock, your body's not going to know it needs that rhythm. So, try to pick a bedtime that's realistic and stick to it. And so, if one day if say you're going to sleep at eleven o'clock and you want to go to sleep at nine o'clock, you can't just jump from eleven to nine. I mean maybe with these melatonins you can, but usually the way we suggest doing that is you dial back by like fifteen, thirty minutes each day or three days and eventually you can move that clock backwards. So, so don't try to shift your schedule too much because in your body just can't figure it out.
Aubre Steen: Yeah. Consistency and rhythm is more important than duration. if you're like one I'm just going to sleep twelve hours but even earlier or later the next day, your body doesn't recover in the same way it's different.
Philip Oubre: We often say sleep like a bat, it's dark and cool in their cave and they sleep really well, apparently. So, sleep like a bat. Yeah. All right. We could talk for ages about sleep, but we'll cut it off there. Hope you guys enjoyed this video, like subscribe to our channel so you can see our other updates and things! Bye guys!