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episode #221

Are you struggling with sleep or dealing with constipation?

January 30, 2023 in Podcast


This week I discuss the importance of magnesium and how it plays a role in over 300 biochemical reactions in the body. Magnesium also:

  • helps maintain normal muscle and nerve function
  • supports a healthy immune system, and
  • keeps the heart rhythm steady, among many other benefits!
Magnesium is the fourth most abundant mineral in our bodies and is essential for good health. However, magnesium deficiency is quite common, with an estimated 50% of Americans not getting the recommended daily intake (RDI) of this essential mineral.

Hopefully this episode will help raise awareness and at the least get tested (Upgraded formula link below) to see if you think you are deficient!

Have a great day!

Brian (1s):

Hello and welcome to the Get Lean and Eat Clean podcast. My name is Brian grn. I'm a certified health coach, trainer and author, and this podcast is for middle-aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long-term sustainable results. Thanks for listening and enjoy the show. All right, welcome to the Get Lean e Klean podcast. My name is Brian Grn. I hope you had a great weekend and hope you listened to my interview with Dr. Joy Kong, episode two 20.

Brian (42s):

We talked all about anti-aging and stem cell therapy, you know, what are the costs, what are the benefits, who's it for? So definitely check out my interview with Dr. Kong. Really enjoy that. And today on the micro podcast, I was thinking about some important supplement supplements and vitamins and minerals that, you know, sort of move the needle, the things that keep coming up. And one of 'em was magnesium last year I had Barton Scott on, he is the c e o of upgraded formulas. Ended up doing a here mineral test and learning all about, you know, if I'm, you know, if I've acceptable or unacceptable levels of, you know, anything from all heavy metals to electrolytes, sodium, potassium, magnesium, and you know, normal blood tests really don't measure magnesium.

Brian (1m 33s):

So I thought it'd be important to bring it up because it is vital and it has, it has about over 300 functions that it can help effect in the body. So I thought, why not talk about magnesium? The importance of it. You may or may not be deficient in it. I definitely would recommend getting tested with a hair mineral test analysis because as you'll see from today, I'm gonna touch on, you know, what many of the benefits are. And you know what some of the symptoms of being deficient in something like magnesium, so you can get it from your food. A common question, but you know, the problem is two thirds of people don't get enough from their diet alone.

Brian (2m 17s):

It's mainly in leafy green vegetables, legumes, nuts, seed. Those are natural ways to get magnesium and actually is the fourth most abundant mineral in your body. So it plays a critical role in heart functions such as energy production, blood pressure regulation, nerve signal transmission, and muscle contraction. So two little magnesium and it can lead to type two diabetes, heart disease, mood disorders, migraines. It can occur in people who have kidney disease, type two diabetes, alcohol, alcoholism as well. Symptoms, you know, symptoms of magnesium deficiency.

Brian (2m 60s):

Could be loss of appetite, could be nausea, vomiting, fatigue, weak weakness, muscle cramps, seizures, personality changes. So it's important to note these symptoms. I mean, it could be an indication of other things, but again, these are, these are some of the common symptoms when it comes to magnesium. Like I said, the, the best source of natural magnesium is leafy greens, spinach, kale, collards, also grains, nuts and seeds are good sources, but you gotta be careful because they have something called phytic acid, which can prevent the absorption of these minerals such as magnesium.

Brian (3m 40s):

So yeah, perhaps go with some sprouted nuts. I occasionally have sprouted nuts and seeds, which helps pull the phytic acid. Improved digestion, that could be an option as well. So also two, the reason I think we're seeing a deficiency in magnesium across the board, what did I say? Two-thirds? Yeah, two-thirds don't get it from their diet alone. It's because of these modern farming techniques which have depleted our soil, not only of magnesium, but a lot of other nutrients and minerals. So these modern farming techniques are depleting natural magnesium that's in that, that's originally in the soil.

Brian (4m 20s):

So if you could find locally organic, locally sourced whole foods, that would be great as well. And also, if you do have a garden, which we actually have a little bit of a garden, it's like 10 feet long you can search for, I didn't even know this. You can search for soil or supplements that add magnesium to your soil, which is really interesting. I'm gonna touch on a few of the benefits as I was researching. There's a lot of them. I'm just gonna hit on maybe about five of the ones that stuck out to me. Like I mentioned before, it's involved in 300 biochemical reactions in your body. So it can help with regulate nerve and muscle function, blood pressure, blood glucose, oxidizing nutrients.

Brian (5m 6s):

It also has been shown effective in managing depression. There's one study and I'll put the, I'll cite the studies in the show notes where magnesium supplementation was found to be as effective as antidepressant medication in the management of de depression. That's pretty big. If you can get away from taking some type of an antidepressant medication and use magnesium, you know, depending on the individual, this could this, it may work and help increase levels of serotonin, which is a neurotransmitter that's involved in mood regulation. Another benefit is it can help reduce anxiety symptoms. One study suggests that supplement with magnesium will help, may help reduce mild to moderate and chronic severe anxiety.

Brian (5m 50s):

Again, I'll leave all these studies in the show notes. There was another one which can help with energy production and muscle contraction. It's no surprising, I'm no, I'm not surprised about this, that it could help improve exercise performance and, and deficiency is linked to reduced exercise capacity and increased fatigue. So that was something that really drew draw my, drew my interest in the magnesium. Another one is cardio risk of cardiovascular disease. One study showed that magnesium supplementation was able to reduce the risk of stroke by 8%. There was another study that showed supplement supplementing with magnesium could help reduce the risk of failure, including other cardiovascular related diseases.

Brian (6m 40s):

So help reduce the risk of heart failure. Lastly, the the last benefit, and there are more, but I just wanna touch on some of the ones that sort of grab my attention. You can definitely research more if you'd like, and I'll leave all the studies, like I said in the show notes. But magnesium has been shown to help improve sleep quality. I think this is the one that a lot of people think of and researchers suggest that magnesium supplementation can significantly improve sleep quality with in people with insomnia. So if you're struggling with your sleep, magnesium supplementation might be a good option. Again, I would definitely test to make sure if you are deficient, you can't overdo magnesium, right?

Brian (7m 23s):

So you gotta make sure you're taking the right amount. Recommended daily for magnesium for adults is 310 to 420 milligrams per day for men and for women it's 265 to 345. Magnesium m excuse me, mgs a day for women. So it sort of depends, dosage, depends on, you know, age, gender, health condition. But I think it's worth getting tested. As you know, if you listen to my podcast, I'm all about self experimentation, but also about testing and seeing if you, you know, if you, if this is a route you want to go, you know, there's plenty of foods that are rich in magnesium, but again, you still might be deficient because, like I said, could be soil.

Brian (8m 12s):

You know, the, the modern farmer tech farming techniques have taken a lot of the minerals and vitamins out of our soil. So you, that's why essentially a lot of people are becoming deficient and even if you think you're eating the correct foods. So that's it. The bottom line is I would definitely get tested, actually, if you're watching on YouTube, this is my little hair mineral test that I got done last year, April of 2022. So definitely gives you a full rundown of, you know, anything from calcium, magnesium, sulfur, bo boron, zinc, copper, iron, you know, if the heavy metals, if you're toxic in Mercury lead and et cetera.

Brian (8m 51s):

So that's all I wanna touch on today. Magnesium's definitely one of those supplements that stands out just because of the bi, the, the many roles that it plays in the body. And I hope this helps maybe, maybe perhaps this is something worth g looking into. And I'll definitely put some links in the show notes. Make sure you're getting a quality magnesium, I should say this as well. There's a lot of junk on the market. A couple of sources that I like are one upgraded formulas, and two, I just did a podcast with Colin Stucker and Wild Foods has a magnesium supplement as well. So I'll put those in the show notes and you can get 'em from there if you'd like.

Brian (9m 32s):

Hope you have a great rest of the day and if you have any questions, email me, brian brian.com. Looking forward to my book coming out soon, so look out for that. I'll definitely give you the heads up and have a great rest of the day. Thanks for listening to the Get Lean ean podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned in this episode. Feel free to subscribe to the podcast and share it with a friend or family member who's looking to get their body back to what it once was. Thanks again and have a great day.

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