How does Vitamin D deficiency and your gut microbiome affect your sleep with Dr. Stasha Gominak.

Do you have trouble sleeping or feeling rested after you wake up? Did you know your vitamin D levels are related to sleep?
We discussed the relationships between vitamin D, brain neurotransmitters, the gut and sleep for this week’s episode of the Weekend Wellness Hour Show with Harvard trained neurologist, Dr. Stasha Gominak. Dr. Gominak is recognized as a leader in the new field of neurotransmitter-based treatment of sleep disorders.
Dr. Gominak shared her journey into the world of sleep disorders after focusing on peripheral neuropathy for years. She realized that those with headaches had disruptions in their sleep phases, specifically deep sleep which includes slow deep sleep and REM sleep.
We then discussed how she stumbled on the relationship between vitamin D and poor sleep. She stressed that vitamin D is a hormone produced by skin in response to sun.
Dr. Gominak mentioned the importance of vitamin D in all the body processes, including fertility, hibernation, gut health, bones and so much more. In all her cases where people were not getting quality sleep, their blood vitamin D levels were low.
We dove into the specifics of what are the ideal blood vitamin D levels for someone looking for quality sleep when they’ve had disruptions. She explained that dosage does not equate to blood levels so if you begin a certain dose, you need to regularly check your blood vitamin D levels to see if it has responded appropriately to get you where you need for restful sleep.
She also mentioned the role of B vitamins and the gut microbiome and how both affect the sleep switch in the brain to help us sleep soundly. She highlighted the effect of low vitamin D on the gut microbiome which impacts its ability to make all the B vitamins that impact the brain.
Dr. Gominak has the RightSleep® program that uses over-the-counter vitamins and changes in behavior to improve or normalize your sleep. She works on restoring your proper brain chemistry, and your gut microbiome, so you can experience consistent healing through sleep.
Dr. Gominak practiced Neurology in the San Francisco Bay area from 1991-2004 and then began to dedicate more of her practice to the treatment of sleep and sleep disorders. In 2012 and 2016 she published two pivotal articles about the global struggle with worsening sleep, the possible causes and solutions, related to vitamin D deficiency and the intestinal microbiome.
Please join us to learn how your sleep can be affected by vitamin D deficiency and a disruption of your gut microbiome.
Please feel free to reach out to Dr. Gominak at drgominak.com/ and check out her two upcoming courses Feb 24-25 and March 10, 2023.
-Dr. Amy Novotny
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www.pabrinstitute.com
Dr. Amy Novotny founded the PABR® Institute with the mission to provide pain, stress and anxiety relief to those who seek a naturalistic form of treatment when other treatment methods have fallen short. Her unique approach comes from her experience treating in a variety of settings and with a wide range of patient populations over the past 13 years. Her background in orthopedics, sports, geriatrics, balance disorders, nerve injuries, and most recently, chronic pain; and influences from coursework at the Postural Restoration Institute gave her the foundation to develop this treatment method to address a wide variety of painful and restrictive conditions. She customizes all treatment plans to the individual to help them achieve their goals, whether it is to pick up a child, get through a work day pain free or play a sport. She co-authored two #1 Best-Selling books Don’t Quit: Stories of Persistence, Courage and Faith and Success Habits of Super Achievers, which share her journey on how and why she developed the PABR® Method. She also co-authored Wall Street Journal Best Seller, From WTF to OMG, With a Little LOL: Unpacking Entrepreneurs' Hidden Lessons. Her ability to speak French and Spanish has allowed her to communicate with and help various clients from all around the world, including France, Mexico, Central America and South America. She has a variety of interests including running 40+ marathons, running 10 ultra marathons (including two 100 milers), completing an Ironman triathlon, photographing wildlife and landscapes all over the world that has led to several of her images being chosen as Photos of the Day, most notably National Geographic Your Shot World Top Photo of the Day. Visit her photography portfolio at www.amysimpressions.com!

[@dianadadadiana]

Forget about Netflix, this is much better!

[@DrAmyNovotny]

Thanks Diana! Dr. Gominak is super helpful when it related to the gut and vitamin D and B!

[@michellemcavoy8955]

Right?

[@DidiLassen]

I saw one of Stachas videos. Didn't really understood it.. But started taking d3 and B100. The same night I slept 10 hours.. The next 9 hours. It's been 6 days and I have not slept less than 7 hours a night which is highly unusual for me. Normally if I am so lucky to sleep 8 hours I will only sleep 6 hours the next day. Today I slept 10 hours and I could hardly wake up but I forced myself to because I wanted to go walking with my walking group. I need to stress that Stacia says it is very important to do blood levels and to stop with the Bs after 3 months. Also that she normally recommends B50.. But I have suffered from insomnia for 20 years so maby my body is very deficient so maybe that's why it works so well for me. But see her videos over and over so you start to understand because it is a bit complicated. Thanks so much for interviewing Dr. Gominak 😊😊❤️❤️

[@shankar0cr]

You didn't subscribe to her paid program on her website? Did you just watch all her videos and do the guess work?

[@dianadadadiana]

My mom had suffered from insomnia for at least 15 years before starting the RightSleep program, and she now sleeps very well and efficiently (with enough SWS and REM). I followed Dr. Gominak's program for 3 years (I was a zombie before) and taught my entire family what to do. It worked for everyone. Even my (now) 90 years-old grandma. You are lucky it showed its results so fast. Keep going!

[@shankar0cr]

@@dianadadadiana That is so positive to hear. Thanks for sharing!!!! Just a quick question, how long does it take before it starts working?

[@dianadadadiana]

@@shankar0cr, it was different for each one. Surprisingly, my grandmother was the first to have really great results after just a few weeks. My mom's sleep improved gradually (she started sleeping for 7-8 hours after just a few weeks. After 3-4 months, the "architecture" of the sleep was wonderful - I am referring to the amount of SWS and REM). My recovery process was much slower and had many setbacks, but I feel great now and am still improving. I think I had forgotten was "normal" felt like. There were many other people in my family, and they all showed improvement during the first 6-12 months.

[@shankar0cr]

@@dianadadadiana Thank you so much again for the detailed response. It's so good to know that you felt what normal was like after a long time 😊. You mentioned that your mum had insomnia, but were you personally diagnosed with any sleep disorder before?

[@neddiesmith-]

Dr. Stasha Gominak is my absolute personal hero. Everything she explained, all symptoms and correlations I see in myself and my kids happening. I have been looking for answers for so long. Now I finally have a roadmap. Thank you Dr. Gominak ❤❤❤❤❤❤

[@DrAmyNovotny]

I"m so glad this was helpful. Feel free to reach out to Dr. Gominak as well!

[@gregherrera9906]

Fascinating talk. I have autoimmune symptoms mostly joint issues and severe fatigue. I don’t have access to medical or functional medicine currently. Using diet and supplementation with bioavailable B vitamins and D3. Also increasing sun exposure. Working on the gut biome. Seeing some improvement but thinking this could take many months to years to get back to optimal health.

[@DrAmyNovotny]

Well done, Greg, with taking ownership and making adjustments to your lifestyle and health. I really commend you for doing that.

[@lmyers9999]

I’ve used 50k iu to get there to needing b’s in just 30 days the fear of these higher dudes is unfounded especially us you are starting under 30ng

[@DrAmyNovotny]

@@lmyers9999 Thanks for sharing your experience. It's always good to work with a practitioner who is doing regular bloodwork to check you.

[@Awakened5D]

There is a large amount of carnivore diet reviews that show how it has helped END serious auto-immune issues rather fast. Plz check them out for new ideas & solutions! 😄

[@DrAmyNovotny]

@@Awakened5D Thanks for sharing this. There are many people out there sharing various ways to end auto-immune issues. Nourish 123 is a company that has helped people for years end their auto-immune issues.

[@jyehhan]

Love that the interviewer doesnt interrupt the guest like some channels! And i love the video!

[@DrAmyNovotny]

Thank you for sharing that. I think it's an honor that my guests are sharing their time so I want them to be able to speak freely. 🙂

[@RCrocker-bs9ii]

This is so interesting and I must mention that after my first colonoscopy I started having gut issues and not sleeping well. Wonder if this is all connected...hot flashes, heart palpitations...on and on

[@DrAmyNovotny]

I'm sorry to hear you had those issues after your colonoscopy. I'd definitely consider it and speak to your GI doc or PCP to see about the possibilty.

[@meenakothari7841]

Wow. This is one of the best. THANKYOU dr. Gominak and thankyou dr Amy for bringing this to us. You dont know how much this video meant to me and my son.God bless both.❤❤

[@DrAmyNovotny]

Thank you Meena for your kind words. Dr. Gominak has so much great information to share!

[@EmilyAllan]

@Dr.StashaGominak, please look into potassium levels that are low for restless leg. We supplement with 1/8 tsp potassium chloride in a cup of water when we get sore/tight muscles well ahead of the trickle down symptom of restless legs. Its been a game changer.

[@DrAmyNovotny]

Thanks so much for sharing this Emily. I'll pass this along to Dr. Gominak! I appreciate it.

[@EmilyAllan]

@@DrAmyNovotny no problem 😊

[@DrAmyNovotny]

🙏@@EmilyAllan

[@flycorvus]

I love Stasha and her fabulous way of thinking. Great conversation, thank you!

[@DrAmyNovotny]

You're welcome! Yes, Stasha is amazing and has so much knowledge! I'm glad I was able to share an interview with her!

[@Gul0gulo]

Thank you for sharing your in dept knowledge. Very helpful and self empowering!

[@DrAmyNovotny]

Thanks Isabelle for your kind words. Dr. Gominak is amazing and I really value what she has to say. She's straight-forward and cares!

[@rootbeer1533]

thank you so very much. i have had insomnia for years

[@DrAmyNovotny]

You're welcome! I hope this was helpful and you reach out to Dr. Gominak!

[@RigoUnreal]

@dr.Stasha Goniak, if you ever read this. Try Mega Dosage B1 or Benfotiamin. Was the only thing that ever helped my RLS and almost instantly.

[@DrAmyNovotny]

Thanks for sharing this. I can pass it along to her. :-)

[@pippy2157]

I am taking Thiamax. Does that work for the RLS? I usually take 200 mgs twice a day. I just started recently.

[@DrAmyNovotny]

@@pippy2157 Please reach out to Dr. Gominak to ask this question. She might need to set up a consultation with you. Thanks!

[@margaretmarshall3645]

I seem to have resolved my Restless Leg Syndrome by supplementing with 29 mg of iron daily (when I’ve had symptoms or when I’ve donated blood within the last 4 weeks or so). In the past I had tried Gabapentin or Ropinerole, but I have dropped both prescriptions now. I saw a video about low iron levels specifically in the brain being associated with RLS. Then I finally noticed that the information they give me when I donate blood actually SAYS to take a low level iron supplement or multivitamin with iron if I am giving blood regularly, to prevent iron deficiency symptoms including RLS!

[@iot577]

Hi Dr. Amy, thank you for this fantastic interview with Dr Stasha. What is the ideal Vit D level? I live in Ireland and winters are very long. I bought a Sperti Vit D lamp and would like to know what D level I should be aiming for. Thank you! Audrey

[@DrAmyNovotny]

Hi Audrey, You should consult your physician who is monitoring your vitamin D blood levels to see what level he or she wants you at. There are varying recommendations on what the vitamin D level should be so it's best to go with your physician who is familiar with your weather and environment. Thanks!

[@iot577]

Thank you, Dr. Amy. Your reply is much appreciated!

[@DrAmyNovotny]

@@iot577 You're welcome! As Dr. Gominak mentions, you really should have your blood levels checked and monitored.

[@iot577]

@@DrAmyNovotny I will certainly do that! Thank you.

[@DrAmyNovotny]

@@iot577 You're welcome!

[@lowfrequencyfilms]

What a great video packed with vital info

[@DrAmyNovotny]

Thank you! Yes, Dr. Gominak shared amazing info!

[@faatimamadsen2351]

The best information ever!

[@DrAmyNovotny]

Thanks so much Faatima! I hope you can use this info to improve your health.

[@faatimamadsen2351]

Thank you so much for this!!!

[@DrAmyNovotny]

You're welcome Faatima. I'm glad you're finding this video helpful!

[@ds7744]

Is Dr Gominaxk still doing this. I am want to get started.

[@DrAmyNovotny]

Hi, I just interviewed her so please check out her contact info I have listed in the show notes so you can get started!

[@Mo-yj3wf]

Very good podcast. Thanks!

[@DrAmyNovotny]

Thanks Mo. Dr. Gominak is an excellent resource in this topic! I'm glad you enjoyed it!

[@yl1487]

Jack Kruse suggests that trying to make up for sunlight deficiency with dietary supplementation of D3 is an inadvisable idea ...

[@DrAmyNovotny]

Being more natural is typically the best way to exist. It's good to know what the research shows as options for those who need another solution. Thanks for sharing his opinion.

[@yl1487]

@@DrAmyNovotny Thanks. I would like to hear thoughts on all sides with regard to what considerations are taken into account when benefits and risks are evaluated here. I do not know, but merely presume, that the ideas behind striving to make sunlight the source of vitamin-hormone D might involve feedback effects related to CYP24A1, that is, the hydroxylase enzyme for D. Also, just an abstract, let me emphasise the last part: interesting associative finding. "Recently, we found that prolonged darkness increased MS melatonin levels, mimicking the long-term increase in northern countries. This caused a reduction in cortisol and increased infiltration, inflammation, and demyelination, which were all rescued by constant light therapy. In this review, we explain melatonin and vitamin D's possible roles in MS prevalence. The possible causes in northern countries are then discussed. Finally, we suggest strategies to treat MS by manipulating vitamin D and melatonin, preferably with sunlight or darkness, not supplements." Ghareghani M, Zibara K, Rivest S. Melatonin and vitamin D, two sides of the same coin, better to land on its edge to improve multiple sclerosis. Proc Natl Acad Sci U S A. 2023 Apr 4;120(14):e2219334120. doi: 10.1073/pnas.2219334120. Epub 2023 Mar 27. PMID: 36972442; PMCID: PMC10083587.

[@marielincorvaja3848]

Thanks for sharing loved this . I learned a lot .

[@DrAmyNovotny]

You're welcome Marielin! Dr. Gominak is great!

[@piggysister01]

When Dr Stasha refers to a vit D level of 60, what is the measure? ng/ml, nmol/L? Other? Ditto Vit D intake (example of 30,000 given).

[@DrAmyNovotny]

Hi! The vitamin D is in ng/mL for blood level testing and vitamin D intake is in international units (IU).

[@julierosine520]

Thank you so much for this information. Could you take Vitamin D injections of 300000 IUD every six months, my physician has recommended this for the last 18 months and my vitamin D is now in its 60s…prior to this I was in low 20s?

[@DrAmyNovotny]

Hi Julie, As Dr. Gominak mentions in the video, you can't guess what your blood vitamin D levels will be based on the dosage you are taking in. I can't comment on your personal situation since I don't know your personal health history. If you are unsure about what your physician is prescribing, I'd recommend getting a second opinion with a physician who can review your full history. You could also try reaching out to Dr. Gominak to set up an appt with her. Thanks!

[@nyalimuir4103]

@Dr Amy I've just discovered you and your work. Had a quick browse of video topics - got a lot of viewing to do! 😅 Inspiring interview with Dr Stasha. Much applies to my own experiences; learnt new things too. Please pass on my sincere appreciation. Gradually am working towards having my own podcast. What is the best way to reach you? Thanks again

[@DrAmyNovotny]

Hi Nyali! I'm glad you found my channel and enjoyed Dr. Stasha! She is wonderful! I'm glad to hear you could relate to her interview and I hope you like the other guests I've had. Good luck on your own podcast! You can reach me by email: [e-mail]. Thanks!

[@nyalimuir4103]

@Dr. Amy Novotny thank you. My next viewing will be about the CBD. Followed by Consciousness, and mindset ones. I've shared this video and will do with others; it's fascinating. Definitely will be in touch. Keep sharing your magic and light ✨️

[@DrAmyNovotny]

@@nyalimuir4103 Thanks so much for sharing these! So many good people out there doing great work and I love sharing them! Take care!

[@dotcosmo9238]

Does she ever answer about what happened with the patient who was taking D but didn't get over 40????? She says it's not that they can't absorb...so what it is Stasha?

[@DrAmyNovotny]

Stasha mentions that you can't expect a certain vitamin D level in your blood based on a dosage. Each person's response to a dose is different. I'm sure she can comment more on why each person's response is different if you want to reach out to her on her website. drgominak.com/. Thanks!

[@heide-raquelfuss5580]

Sometimes magnesium adding With vitamin D raises D levels. Some vit D levels raise, when taking magnesium + sumbathing 10 minutes + K2. Some D levels raise with D + K2 + magnesium.

[@iot577]

I imagine getting vitamin D naturally through sunlight is the best way to ensure you get enough and absorb it optimally too. More effective that popping vit D pills. Another MD discussed this, her name escapes me unfortunately. Her father's vitamin D levels were not optimal despite taking a high dose over a period of months. She decided to ask him to use a Vit D lamp/sun lamp(he lives in a northern latitude). After a number of weeks she retested his Vitamin D levels, they had increased significantly. Very successful.

[@tracydipalma300]

Great video! I’m learning so much about this vitamin d, interesting I take 7,000 iu and just was tested and I’m low! I also have sleep apnea! I will maybe add k2 I’m thinking it’s not getting absorbed

[@DrAmyNovotny]

Thanks for sharing Tracy. Yes, as Dr. Gominak says, dosage does not mean anything in terms of what your blood vitamin D levels are. Feel free to reach out to her as well if you need help or ideas. She's very responsive!

[@lmyers9999]

There is a formula in the Vitamin D sites- take the 65 ng goal level-minus what your level is now - times 35 - times your weight- that is what you need to mega dose in 4 doses - mine was 85k in x4 days - then do the 20-25K iu daily for maintenance a couple weeks then retest

[@lmyers9999]

Along with 100 vit k 2 for each 10k of vit d and 800-1000 magnesium

[@DrAmyNovotny]

@@lmyers9999 Thanks for sharing this formula. Do you have the website that I can pass along to her?

[@DrAmyNovotny]

@@lmyers9999 Thanks for sharing your opinion. I highly recommend anyone work with a health practitioner for their specific recommendations using bloodwork to check.

[@AriePharmD]

I agree with the subject matter but too many damn commercials.

[@DrAmyNovotny]

Oh shoot. I'm sorry about that!

[@AriePharmD]

@@DrAmyNovotny No apologies necessary. Not your fault. I should upgrade to KZbin premium. Again, I agree wholeheartedly with your guest and appreciate your interview style.

[@DrAmyNovotny]

@@AriePharmD Thanks for your understanding! Dr. Stasha is wonderful!

[@renzo6490]

People who live in the far north where there is very little sunlight for months…how do they get enough vitamin D?

[@iot577]

Sperti Vit D lamp or supplements

[@renzo6490]

@@iot577 and before vitamin pills and lamps?

[@DrAmyNovotny]

Unfortunately, you'll have to do supplements or a lamp as was suggested. I'd still try to get outside as much as possible.

[@iot577]

@DrAmyNovotny yes, that's what I try to do. It's very difficult to get strong light November-April in Ireland, where I live. Although any light is better than nothing. I find the Sperti vit D lamp to be excellent during these months. 3 times per week, 4 or 5 mins per session, as advised.

[@DrAmyNovotny]

@@iot577 That's great you're on top of it and aware. Not many people are. I can imagine it would be hard in a northern climate like that. Great job!

[@SG-wq4rm]

Is it true that Vit D 3 should be taken only with k2 ? That is something new to me. I was told vit D should be paired with calcium. Anyone ????

[@NonExistChannel]

It has been said that K2 actually moves the calcium that became more bioavailable through D3 into the bones / teeth etc and otherwise this could lead to calcification in the arteries. I am not sure if this is just bro science, but be on the safe side and only take D3 & K2 together. Also watch your calcium blood levels because they probably will go up if you overshoot D3. I would recommend to take it slow and steady

[@neddiesmith-]

Yes. Vitamin K2 is very important when you take high amounts of vitamin D. For even better sleep: take vitamin D +K2 with Magnesium Glycinate before going to bed. 😊

[@SG-wq4rm]

@@neddiesmith- Really....vit D at night? That is news to me. My Vit D got better without K2 and my doctor doesn't want me to experiment with anything else right now. He has never heard of K2.

[@NonExistChannel]

@@SG-wq4rm Without K2 you should carefully watch your blood calcium levels

[@NonExistChannel]

@@neddiesmith- I would not recommend trying to take Vit D at night because it wakes you up

[@susanauger3758]

Healthy people don't make anyone big money. Just treat symptoms with useless prescriptions with horrifying side effects

[@DrAmyNovotny]

You are absolutely correct Susan. Healthy people saves everyone money. 🙂

[@MuratGonullu-l3x]

White Robert Anderson Michael Anderson Joseph

[@DrAmyNovotny]

Thanks for sharing with others!

[@lmyers9999]

I don’t believe she’s correct about weight being a dose factor… there’s a lot of research about that and her patients don’t present with obesity so she’s not aware-

[@DrAmyNovotny]

Thanks for sharing your opinion. I recommend discussing this with her since I don't recall her chatting about the weight status of all her patients.

[@abbyocampbell8338]

We are the dummies that believe we evolved!

[@DrAmyNovotny]

We have a lot to learn Abby