LIVING LEGACY BLOG — Healthy Lifestyle

Blog Menu

5 Tips for a Better Sleep

Posted by Rilion Gracie · October 25, 2018

People always look for magic recipes to have a better health, having more focus, recovering faster from physical activities or stress and, of course, for losing weight. But in reality, we have a very powerful tool from nature that will beat all those miraculous formulas:

A nice and deep sleep night!

A good sleep allows your body to recover and also to perform vital metabolic processes, such as getting rid of toxic proteins in the brain. During REM (rapid eye movement) sleep, your “sleeping” brain is very busy consolidating short-term memories into long-term memories.

It's no surprise that sleep deprivation has been associated with a lot of health issues, the ability to think clearly, react quickly, and form memories. Sleep deprivation also affects mood, leading to irritability; problems with relationships, especially for children and teenagers; and depression.

Research shows that not getting enough sleep, or getting poor-quality sleep, also increases the risk of high blood pressure, heart disease, obesity, and diabetes.(1)

So, as this is a very important issue, most of times overlooked, we researched proven factors to consider if you want to have a quality sleeping time:

1. Turn the Lights Off

Light helps to regulate the body biological clock, especially through melatonin, a hormone that indicates to your body that it’s time to sleep. When we turn all the lights off the body starts to produce melatonin. But the blue light, naturally produced by the sun and also by the TV screens, computers, and smartphones disrupts the production of melatonin. So the important tip here is to reduce the exposure to blue light in the evening.

2. Try to be consistent on sleeping time

Your body aligns itself with sunrise and sunset. Being consistent with waking and sleep times can improve the quality of your sleep dramatically. It's just like a computer program. That's why on Mondays it is always a hard day to wake up and you feel sleepy and tired all day long. If that's sounds familiar for you, probably your weekend sleep pattern is not the same as weekdays.

Studies show that an irregular pattern of sleep can also alter your levels of melatonin (2).

3. Avoid Alcohol and Caffeine during night time

Alcohol is known to increase sleep apnea, snoring and disrupted sleep patterns. Drinking alcohol before bed also can reduce nighttime hormone production. A study (3) shows that ethanol decreases nocturnal plasma levels of thyroid hormones, causing the disturbance of many other factors.

Regarding the Caffeine, it's a very popular substance that has proven to bring many benefits, like focus enhancement and energy boosting. Many people use it for improving the sports performance. But people don't realize that taking this substance in the late evening, will stop your body from naturally relaxing.

So, be careful on what you drink with your dinner. Sometimes that glass of wine, soft drink or the expresso after the meal are the bad guys behind your troubled sleeping!

4. Exercise hard to sleep well or sleep well to exercise hard?

Definitively exercising during the day leads to a better sleep at night. But this is a kind of controversial subject with regard to the potential sleep disruption that may be caused due to a hard workout done in the late evening.

The findings here are that exercising lead to an increase in the production of adrenaline and also raises your body temperature. (both negative factor for a good night sleep). But those factors are temporary. So, unless you finish your workout and jump straight to bed, these effects may be compensated by a warm bath and a cool temperature bedroom.

A study also shows that increased physical activity improves sleep and mood in inactive people.(4). But not everyone is the same. You will have to listen to your body and determine is the time you go to the gym is causing you a poor night sleep.

Now, one thing to watch is regarding the muscles or joints pains that the workout may produce in your body. If you did workout too hard this may be felt during the night and disrupt your sleep. Also in the next morning you will feel tired and sore because your body needs more rest to recover. With this regard, it's important to have the correct nutrition and post training supplementation. Glucosamine formulas taken regularly can help to improve a lot the joints discomfort, while BCAAs (amino acids) will support your muscles regeneration process.

5. Try to Supplement with Melatonin

Melatonin is a key sleep hormone that signals to your brain when it's time to relax and go to bed (5). Often used to treat insomnia, it may be the easiest and fastest way to fall into a deep sleep. It can also help fight jet lag, and that's why melatonin is especially popular among frequent travel flyers.

Other natural supplements that combined with melatonin can help:

Magnesium: Lack of magnesium, a mineral that plays an important role in the brain, can result in abnormal neuronal excitations leading to a troubled sleep.

Valerian root: Valerian is an herb native to Asia and Europe. Its root is commonly used as a natural treatment for symptoms of anxiety, depression and menopause. This root is backed by several studies that show it can help you fall asleep and improve sleep quality.(6)

L-Theanine: An amino acid, l-theanine can improve relaxation and sleep. (7)

Tryptophan: Study reports that doses as low as 1 gram per day of this essential amino acid may help improve sleep quality. (8)

And many other natural ingredients, such as Chamomile, Vitamin B6, St. John’s Wort, Gaba, Skullcap and Ashwaganda, are already being used in the best sleeping formulas that are available in the market.

For athletes, a good night sleep worth as much as a heavy day of training. Recovery is very important to take you to the next level of performance of your sport. So, make sure to follow these tips and have a good night!

Rilion Gracie

Gracie Essentials Team

References:

(1) https://www.nichd.nih.gov/health/topics/sleep/conditioninfo/sleep-deprivation

(2) https://www.ncbi.nlm.nih.gov/pubmed/12220314

(3) https://www.ncbi.nlm.nih.gov/pubmed/8675588

(4) https://www.ncbi.nlm.nih.gov/pubmed/25903450

(5) https://www.ncbi.nlm.nih.gov/pubmed/9556097

(6) https://www.ncbi.nlm.nih.gov/pubmed/20347389

(7) https://www.ncbi.nlm.nih.gov/pubmed/15378679

(8) https://www.ncbi.nlm.nih.gov/pubmed/19715722/

There Is No Shortcut in Life! Where's Your True North?

Posted by Rilion Gracie · March 13, 2018

I always say that Gracie Essentials is much more than just a new brand of supplements and vitamins in the market. It's actually a way I found to take my father's legacy to the next level, by helping people to overcome their physical challenges.

So, in order to make this happen there is one thing one cannot forget: stay always truthful to your principles. Remember where you came from and do not let the society pressure corrupt your most valuable asset: Your True North, Your Mission in Life. This is the actual direction you have to follow. Doesn't matter how slow or how fast, but do not take easy detours. There is no shortcut to life.

And that is where all the concern with the quality of our supplements come in the scene. I would never accept to add anything in my formulas that could go against everything I learned during my entire life journey.

Gracie Essentials, the best quality functional nutrition for everyone, whether you are an athlete or just a weekend warrior, this brand was made for you.

And if you want to know more about my father's legacy, download for free the e-Book "7 Life Hacks by Grandmaster Carlos Gracie". A real journey through the real history of Jiujitsu and the modern MMA.

Oss!

Rilion Gracie

Couples That Roll Together ...

Posted by Rilion Gracie · February 08, 2018

Well, after many years teaching martial arts and observing my students behaviour, I can complete the sentence of the post subject by telling you that couples that roll together stick together for a long time!

Well, that's not hard to explain at all. Both of them are making a commitment to learn something together under the same umbrella of principles and values. In practical terms, that also means they’re always on the same page when it comes to training schedules, food choices and physical goals.

By having a common desire to learn self-defense, get healthier or stronger, they have chosen to share the same journey (and of course, reach their destination) together in a teamwork.

I believe that this bond is the secret to making relationship more solid, specially in a world of so many volatility when the matter is the heart.

You can say that this would apply to any sports or activities a couple decides to embark together. But in the case of a martial art, there are several unique aspects that can represent a plus in a relationship:

1) Training Jiu-Jitsu, MMA or any other martial arts, trains you to stay calm and optimistic, even in the toughest moments. Being optimistic drives their positive energy to support each other. Therefore, they are able to take on life’s challenges together.

2) They will be happy and stress free people. Apart from the fact they will earn more time to enjoy themselves together, an intense workout gives them lots of energy to power up the day! This is all thanks to the endorphins that their brains release. Besides giving them that boost of extra energy, these hormones have a deep impact in the mood, increasing your level of happiness reducing stress. It's really a physical thing.

3) They will never run out of things to do or to talk about. Imagine sharing a passion for Jiu-Jitsu with your significative other! Your UCF nights are now so much more fun! You've got company! And even better, they can apply and practice the techniques they see on TV or Internet anytime, anywhere ... And most importantly, as they progress in the learning they will become even closer to each other, as they will have a deeper mutual understanding. They will know their strengths and weaknesses during the trainings. When they finally get to this point, supporting the partner whenever needed, out of the mats, will become even more natural.

4) And last but not least, if things get real bad and they want to fight (sometimes it happens ...), there will be always an open mat nearby for them to do some sparring and maybe, who knows, fixing things up on the BJJ way (LOL).

A special thanks to my friends, a real Jiu-Jitsu couple, Rafael and Sara Torres for the super nice picture! Hope you both love this post as well!

And as this blog post is featured at Gracie Essentials website for the Valentine's Day, I can not finish without inviting you to visit our store and take a look at all the supplements and vitamins that will keep your heart beating strong!

Hope you all LOVE it!

Master Rilion Gracie

"Butterflies" in your Stomach Before a Match?

Posted by Rilion Gracie · November 09, 2017

**How the enteric nervous system role in our belly goes far beyond just processing the food we eat*.**

It doesn't matter how experienced athlete you are, I am pretty sure you already experienced that familiar feeling of "butterflies" in the stomach before an important race or competition.

This sensation comes from an often-overlooked network of neurons lining your gut that is so extensive some scientists have nicknamed it our "second brain".

A more detailed understanding of this mass of neural tissue, filled with important neurotransmitters, reveals that it does much more than merely process digestion.

In fact, your gut is in direct connection with your brain and partly determines our mental state and plays important roles in certain diseases throughout the body.

This whole system contains over 100 million neurons, more than in either the spinal cord or the peripheral nervous system. This enornous amount of neurons in the enteric nervous system enables us to "feel" the inner world of our gut and its contents.

Much of this "intelligence" is used for complex daily tasks as breaking down food, absorbing nutrients and expelling of waste moving everything on down the line in a synchronized chemical process and rhytimic muscle contractions. This is a very complicated process and scientists found out that about 90 percent of the fibers in the primary visceral nerve, carry information from the gut to the brain and not the other way around (!!)

Besides that the "second brain" also informs our state of mind in many situations and a big part of our emotions are probably influenced by the nerves in our gut. Butterflies in the stomach, signaling in the gut as part of our physiological stress response, is just one example.

In fact 95% of the body's serotonin is found in the bowels. Antidepressant medications that increase serotonin levels, also provoke gut issues as a side effect. Irritable bowel syndrome—which afflicts millions of people —also arises in part from too much serotonin in our entrails, and could perhaps be regarded as a "mental illness" of the second brain.

Researches are currently investigating how the "second brain" mediates the body's immune response. We know that at least 70% percent of our immune system is aimed at the gut to expel and kill foreign invaders.

One way to help your gut to balance the system is providing more "good bacterias" to balance the loss caused by stress, fatigue, bad eating habits. A powerful probiotics complex with the right bacteria strains can be key to your health and wellness. Gracie Essentials G-40 GUARD PROBIOTIC COMPLEX is a supplement that contains live bacteria that are good for your health. We usually think of bacteria as something that causes diseases. But your body is full of bacteria, both good and bad. Probiotics are often called "good" or "helpful" bacteria because they help keep your gut healthy. With over 70% of your immune system being housed in your digestive tract, the product is sure to help create a healthy digestive system and support a stronger immunity and overall health.

So after all, whether you are a professional athlete or just an sports enthusiast, it is time to pay more attention to that so-called "gut feelings".

OSS!

Rilion Gracie

* credits to Scientific American Magazine https://www.scientificamerican.com/article/gut-second-brain/

This is my LIFE! This is my WAY!

Posted by Gracie Essentials · June 05, 2017

My name is Rilion Gracie. I am the youngest son of the Grand Master Carlos Gracie Sr., founder of Gracie Brazilian Jiu-Jitsu and the creator of MMA. I have been involved in my father’s tradition since I was born. I grew up in the world of mats, healthy living, improved life skills, spiritual development and philosophic concepts of Gracie Jiu-Jitsu.

In the 1920s, my father, Grand Master Carlos Gracie Sr. (image) realized that he had to find a way to make a major change in his life, keep his body strong and increase longevity, for passing on his legacy to the entire Gracie family. That scenario set the tone for a major breakthrough in history, with the creation of a totally new healthy living lifestyle method based on three concepts:

Not poisoning the body
Taking care of it
Respecting the adequate chemical combination of different types of food in a meal.

In that same sense, after many decades of learning, I am proud to launch Gracie Essentials^® that has as a goal to provide the purest and best quality functional nutrition and supplements for all kinds of athletes and sports enthusiasts who value those same principles.

The Gracie Essentials^®products are free of toxic substances that can cause harm to the human body and are formulated with premium ingredients.

This is the way I found to take the next step of my journey, through a modern concept of my father's legacy, being able to help millions of people in their physical challenges and spreading the healthy lifestyle mindset around the world! Hope you can join me on this endeavor!

OSS!

Master Rilion Gracie