Full Transcript Intro and magnesium overview 0:00 Drive around town, she'll go to every Whole Foods or Sprouts to buy. 0:04 She's a Karen when it comes to Nancy's goddess cheese. 0:07 100%. Because it has probiotics, it's organic. 0:10 Every time I go there, I'm like, damn it, and I know who had it at the bottom. 0:14 When you guys get more in, like I don't know, some lady just came and bought the whole store. 0:17 All right, welcome back. 0:24 I am Dr. 0:25 Yas. 0:25 Dr Roddy. 0:27 And today we're going to talk about all things magnesium. 0:31 Gosh, magnesium is so important, right? 0:33 It is the mineral of modern day life. 0:36 And I don't think people know what it is. 0:38 They think they get enough of it in their food and there's different types of different conditions and all that stuff. 0:45 But I think it's gotten a lot more. 0:48 I wonder why? 0:48 I don't know why. 0:49 I think it's because of sleep. 0:51 Sleep, yeah. 0:52 Yeah. 0:53 But it is in over 300 different reactions throughout your body. 0:57 So it super, super important. 1:00 And we're going to talk about certain types of magnesium, what they help, how they Um, and all that stuff. 1:07 So which one do you want to start with first sleep? 1:09 I think that's just the thing for me. 1:11 I personally, that is the one that if I don't take it every night, like I do not have the same level of sleep. 1:19 Um and I sleep is such a problem for people.
Magnesium glycinate for sleep 1:22 How many times people tell you, I don't sleep very well. 1:25 I'll sleep enough. 1:27 And we know in what we've talked about in past episodes, how that restorative period of the day in sleep is so, so important for everything health, 1:38 whether you're in your forties and above, or even as a teenager, as an active teenager who's playing sports and going to school all day, 1:46 sleep was so so. 1:47 So important, you know, and we do things throughout the and at night that deplete our ability to sleep like screen time and all those other things. 1:56 Let's talk about magnesium glycinate first. 2:01 Magnesium glycinate is basically magnesium bound to glycein. 2:06 Glycine really helps with your stress and anxiety. 2:11 In your brain and it just really helps relax you for sleep. 2:14 So it's super for for me That's been a really critical supplement that I take through menopause Yeah, so that's helped me with my sleep along with mine 2:24 micronized progesterone but the magnesium glycinate is really really good and I have a I Have this my favorite formulation as a powder form and It is specific 2:35 for sleeps And I even give it to my 15 year old because she has a hard time sleeping. 2:41 So, and that really does help her as well. 2:44 And magnesium doesn't, I think a lot of people, when it comes to taking things before they go to bed, they sometimes are worried about, 2:51 ah, feel real groggy. 2:52 It's really hard for me to get up. 2:54 Magnesium, at least for people that I've talked to that have taken magnesium, that's an issue. 3:00 Doesn't make you grogy? 3:01 Doesn' make it hard to grow up, it's not like you're taking a a bottle of NyQuil or something like that. 3:06 You actually feel the opposite. 3:09 I feel like I get up more refreshed because I have deeper sleep, I'm not tossing, turning, getting up, things like. 3:19 If it's not in your repertoire of what you're doing at nighttime, you should add it. 3:25 Dosage-wise, it is just right there on whatever bottle you are taking and take it 30, 40 minutes, like an hour before you go to sleep, 3:34 something like that. 3:35 Does it absorb better powder? 3:38 I don't think it really matters, but the magnesium glycinate is the most bioavailable, absorbable type of magnesium. 3:48 That's why when you buy magnesium formulated supplements, they usually have the Magnesium Glycidate or the Magnetium Bisglycinate. 3:57 Because it's the most absorbable. 3:59 It's absorbible, it is easy on the stomach, people don't have issues with it. 4:04 There's really no side effects. 4:07 And 90% of people are deficient in magnesium anyways. 4:11 Again, lab wise, we always talk about labs because it always good to not assume if you're deficiant or proficient in something. 4:19 Just getting labs done are really finding out where you are at. 4:22 And in labs, it's just magnesium. 4:26 It's not going to be specific to any type of magnesium, but for sleep, if you struggle with sleep take this, It'll take a little bit of time, 4:35 But you'll feel a big difference. 4:39 My second favorite, I have three favorites. 4:45 because magnesium threonate is actually the only one that crosses the blood-brain barrier.
Magnesium threonate for brain health 4:49 And it really helps with brain cognition, anxiety, brain fog, all the things as midlife and beyond that we deal with. 5:00 All the thing that you have. 5:01 Yeah. 5:02 Memory loss and fog. 5:03 That is true. 5:04 Loss of focus. 5:05 It's true, yes. 5:07 Annoying brother. 5:08 But yeah, it doesn't deal- I should just add GPT when your picture came up. 5:12 With arrows. 5:14 So for brain health, but it does. 5:16 Yeah, it really does and it helps. 5:19 It's, really good. 5:19 Even, you know, as if you have a history of dementia or Alzheimer's it's a really what time of day do you take the three and eight? 5:28 I have a morning one that I take, yeah. 5:30 So, okay, because people always wonder, when should I actually take it? 5:33 So your magnesium glycinate obviously before bed so you can sleep better, maybe in your morning routine after you do whatever you and get some food in 5:43 you stomach and take the other one. 5:45 Yeah, but I will say because there are formulations that have, may be they have glycinate Theronate. 5:53 All of them. 5:53 You can take them in the day because it's not like the magnesium glycinate is going to put you to sleep, right? 5:58 It's going make you groggy. 5:59 It is not going making you tired. 6:02 it just keeps the anxiety at bay, it helps kind of clear out your mind. 6:08 So it is like melatonin where it will make your sleep. 6:12 Right? 6:12 Yeah. 6:13 Yeah, so you can magnesium, uh, glycylate during the days. 6:17 That is no problem. 6:21 Oh, L-theanine, like L theanin during the day, just to kind of chill yourself out for the and whatnot. 6:28 You're not going to pass out if you, if take it. 6:30 So, okay, good. 6:32 I don't take that one. 6:33 Cause I have any of the problems you have. 6:35 Don't think I need it, but three and eight is a really good one, primarily because what you mentioned, it's the only one that crosses that blood brain 6:47 barrier and what not. 6:48 And then my third favorite magnesium is magnesium citrate because as a midlife woman, you know...
Magnesium citrate for constipation 6:56 Again, I don't have any of these problems, unfortunately, does it? 7:00 Well, You do have a little bit of gynecomastia going on, don' you? 7:03 No, and I do not have what you are going to say in a minute either. 7:07 You know, we deal with constipation because we get disruptive microbiome with all the fluctuating hormones, even if you're not going through menopause. 7:20 If you are a teenager and female, and you're going through PMS and all the different menstrual cycle changes. 7:30 Sometimes girls will deal with constipation, obviously more than boys, and magnesium citrate is a really good, gentle formula that helps relieve occasional constapation. 7:41 That's what's in like, calm. 7:43 Yeah. 7:44 Citrate. 7:45 Yep. 7:45 Calm as a powder. 7:46 Or a gummy. 7:47 Magnesium or a gum that you can buy that's really for constepation Um, or just daily use too. 7:52 It's not only when you're constipated, right? 7:53 I mean, you, don't want to, obviously if it's going to some people, they take it and then it' like they have diarrhea. 8:00 Well, we don' want it. 8:01 Take it on a daily basis. 8:02 But, um, but it is definitely something that helps safely relieve occasional constepation without creating any dependence on it because there's a lot of 8:12 people don''t realize there''s a l of, uh, formulations for occasional that have Senna in it, which they say is all natural, 8:22 but it also creates dependency on it. 8:24 So once you're using it after a while, your body needs it and you don't want to use anything that your bodies going to need, 8:30 right? 8:31 There's also magnesium malate, yeah. 8:33 Which is great for energy and muscle pain, fatigue. 8:38 supporting ATP production and all those things. 8:41 I don't take that. 8:41 It might be my multi, but I think it's in, uh, I take this one formula. 8:46 That has like seven different magnesiums and I know it has that in it. 8:49 Yeah. 8:50 But I, if you're struggling with those to just specifically dose with, that one, right? 8:55 Right. 8:55 Yeah. 8:56 If you're having issues with that, um, tar eight, Tar eight. 9:01 I don't know if I take that. 9:03 One either. 9:04 That one's in my multi heart health and blood pressure. 9:07 Well, yeah, I was going to say it's mostly for blood. 9:09 Pressure. 9:09 Um, always recommend that for my, friends, family. 9:14 We don' have patients anymore because we don''t see patients, but our friends and family that have high blood, pressure, 9:19 or they have, any sort of heart issues, that one's a great one. 9:23 I think the common denominator with magnesium, whatever type it is, it's calming. 9:29 And I mean, magnesium just kind of chills you out and calms you, whether it your digestive tract, kind of unwind you to go to sleep,
Magnesium malate and taurate benefits 9:37 your brain to kind to slow you down, you know, tar rate for, for blood pressure and not to replace if you're on blood pleasure medications. 9:45 And we're not saying to have replaced any of that stuff, but adding this to your repertoire. 9:50 If you do struggle with high blood, this is a natural safe way to manage that. 9:54 Yeah. 9:55 What's the magnesium that's an Epsom salt soaks, bath salts and stuff. 10:00 Sometimes they put out a magnesium for muscle soaking. 10:03 Oh, I don't know. 10:04 Oxide, not oxide. 10:05 No, oxide is good for digestive constipation. 10:08 In Epsom salt. 10:11 Let me look it up. 10:12 Sulfate. 10:12 Oh yeah, magnesium sulfate, yeah. 10:14 So that one's good muscle, but of course you don t want to use that on a regular basis. 10:18 That's just for muscle soreness to soak. 10:20 And you're pouring that in water. 10:22 Yeah, you re not drinking it. 10:25 You re soaking in it, so that's a good one for just muscle relaxation and recovery. 10:34 But it's really important to find a good blend that you like. 10:37 I like to take a more comprehensive one and then take an additional one for sleep, occasional constipation. 10:45 So whether you have one that is a blend or you want to I think if you're going to take one at all, it should be glycinate. 10:58 What about food sources of magnesium? 11:04 Seeds are the top source. 11:06 Pumpkin seeds, chia seeds. 11:08 Almonds, cashews, peanuts, peanut butter, flaxseed. 11:12 Those are good sources. 11:14 Green leafy vegetables, spinach. 11:16 Does it specify what kind of Magnesium? 11:20 No. 11:21 spinach, Swiss chard, kale, quinoa, as far as whole grains, brown rice, oats, legumes, lentils, chickpeas, you know. 11:30 You got to be careful with seeds though, especially that you buy them organic. 11:36 because seeds that aren't organic are heavily sprayed with pesticides, and that toxin is really, really... 11:45 It's not only going to deplete more of your magnesium, but it's going really just affect your entire system, so make sure you buy organic. 11:53 Yeah, I think flaxseed and chia seeds, organic, are great to add to your protein smoothies or throw down your cottage cheese.
Magnesium sulfate for muscle recovery 12:02 Which, by the way, I just wanted to let you know that we bought all the Karen's cottage cheeses today from Sprouts. 12:07 It's not Karen, it's Nancy's. 12:08 That's what I meant. 12:11 We don't like Karen anymore. 12:12 So, cause you go to Sprouts and you buy all the Nancy's cottage cheese. 12:16 So today when I looked in the refrigerator, Claudia bought like four of them. 12:19 I was like, Oh yeah, she's not going to have any when she goes. 12:24 She'll go every Whole Foods or Sprout's to buy. 12:27 she said, She's a Karen when it comes to Nancy. 12:30 Because it has probiotics. 12:32 It's organic. 12:33 Every time I go there, I'm like damn it. 12:35 And I know who has a bottom. 12:37 When you guys get more in, I know some lady just came and bought the whole store. 12:41 But let me tell you what. 12:42 I found a solution to my cottage cheese problem because Sprouts is always out of cottage. 12:48 So I order it now on Amazon. 12:51 Okay, good. 12:51 And it comes to the rest of the community overnight. 12:56 But magnesium, also protein sources are salmon, tofu, and mackerel. 13:02 What kind of fish is macker? 13:03 Mackerel, dude. 13:04 Mackerell. 13:05 I didn't even hear of that. 13:07 You've never had mACKerel? 13:09 No. 13:09 Well, I can't really say. 13:10 Where do you have that?
Food sources of magnesium 13:11 So mCKerel is a very skinny long fish. 13:15 Never heard of it. 13:16 Is it a white fish? 13:17 It is. 13:17 And I will tell you, it is the most disgusting fish you will ever eat. 13:21 Wow. 13:23 When we were in Turkey. 13:24 Oh, yeah. 13:26 It was in a, so I was with my husband, Chris, and we were at a small village in the central Turkey and they gave us breakfast and part of our breakfast 13:42 was mackerel. 13:44 And I knew what mACKerel was because I know that mCKerel is probably the healthiest, most nutrient dense fish you can eat. 13:54 But it's like sardines. 13:56 Oh, is it really fishy? 13:57 It's fishy, it is oily. 13:59 It is like a very large sardein. 14:01 Yeah. 14:02 And it just is not appetite. 14:04 No matter... 14:04 It just got a lot of nutrients. 14:05 I've been reading about it. 14:06 Nutrient fence. 14:08 So good for you. 14:09 Interesting. 14:10 But I definitely have never had it because you don't serve that in normal. 14:13 In the western... 14:14 So don' t give me shit that I didn't know how to pronounce it, because Rubio's is... 14:17 Could you tell me how did you say it again? 14:19 The macro tacos, first tacos at Rubios, I don t have that anymore. 14:23 Wait, how did you? 14:24 How did? 14:24 You know, you pronounce it something else. 14:28 You're such a gringo. 14:32 Well, that is a mayonnaise and dense fish, but I've never had in my life before. 14:36 So it's you don't really want to try it. 14:38 But I will say if there's a way I can figure out how to cook it to make it appetizing, I think it would be phenomenal to add it to your to regular diet 14:49 because like sardines, like they're just so nutrients. 14:52 I can't do that. 14:53 Yeah, there's a actually there is a there So we should make this a whole other episode. 14:59 There is a sardine diet you could do for 10 days that helps minimize your insulin resistance, reverse diabetes if you do it long enough. 15:14 There is an endocrinologist I listened to, I think it was on Huberman.
Cottage cheese, mackerel, and closing remarks 15:20 I don't remember which podcast, but she developed this entire sardine diet with olive oil and that's all you eat for like minimum of 10 days. 15:30 It's a bit of a detox, a reset. 15:34 when you do it for 30 days, it's actually reversing type two diabetes. 15:37 It's amazing. 15:38 Yeah. 15:39 So anyways, but again, nutrient dense, um, McCarroll or mackerel, the McCarrell cleanse is really good too. 15:49 The 10 day. 15:53 Oh my gosh. 15:53 All right. 15:54 So get on magnesium, definitely for your sleep. 15:57 If you're going to start anywhere, I think we would agree to, uh, magnesium glycinate, just kidding. 16:05 Uh, to get your asleep better and, and then try to give it a whole foods. 16:08 Maybe if you are Canadian, you could say glycenate. 16:15 All right. 16:15 Thank you for listening. 16:16 Please make sure you comment, review us, subscribe, all that good stuff. 16:20 Share this podcast with people. 16:22 We love doing this and we love your comments. 16:24 Thanks a lot. 16:26 The information provided in this Podcast is for educational and informational purposes only and is not intended as medical advice. 16:33 While we may be licensed healthcare professionals, this content should not be used to diagnose or treat any medical condition or to replace the advice 16:41 of your personal healthcare provider. 16:43 Always consult your doctor or a qualified health professional with any questions you may have regarding a medical condition. 16:50 Listening to this podcast does not create a doctor-patient relationship. 16:55 Reliance on any information provided is solely at your own risk.
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