Progesterone is far more than a reproductive hormone. It is a whole-body regulator that shapes how a woman feels, thinks, sleeps, digests, and responds to daily life. When progesterone is steady, the inner landscape feels calm, resilient, and aligned with its natural rhythm. When it is depleted or fluctuates sharply, everything from mood to metabolism can lose its stability. 
 
Understanding progesterone through an integrative lens reveals just how deeply it influences nearly every system in the body. 
 
One of its most powerful effects begins with the brain. Progesterone naturally converts into allopregnanolone, a neurosteroid that interacts with the GABA-A receptor and creates a sense of calm, safety, and emotional steadiness. This is the internal exhale many women feel during the luteal phase, when progesterone is naturally higher. Adequate levels support restorative sleep, smoother sleep onset, and fewer nighttime disruptions. They also help nurture neurogenesis, myelination, mitochondrial function, cognitive clarity, and reduced neuroinflammation. When levels drop, many women describe feeling wired and tired, more anxious, easily overwhelmed, or emotionally fragile. 
 
Progesterone also shapes sleep and circadian rhythm. Through its influence on hypothalamic signaling, it helps regulate the timing of sleep, cortisol release, and transitions between sleep stages. Low or erratic progesterone often shows up as difficulty falling asleep, early waking, cortisol spikes, or a general loss of internal rhythm that makes daily life feel harder to navigate. 
 
The cardiovascular system benefits from progesterone as well. It has vasodilating and anti-atherogenic effects that support healthy blood vessel tone and circulation. It improves endothelial function and encourages a more favorable lipid profile. Its gentle natriuretic effect helps the body release excess sodium and fluid, which is why healthy progesterone levels often reduce bloating, puffiness, and fluid retention. 
 
Metabolic balance also depends on progesterone. It supports insulin sensitivity during the luteal phase and contributes to steadier blood sugar. It helps moderate appetite shifts driven by estrogen fluctuations and changing energy demands. When progesterone is low or inconsistent, women may experience sudden hunger spikes, cravings, abdominal fluid retention, or an overall sluggishness that has nothing to do with willpower. Balanced progesterone supports thyroid conversion, energy production, and a more stable metabolic rhythm. 
Bone health quietly relies on progesterone as well. While estrogen is often highlighted for its influence on bone density, progesterone supports osteoblast activity and the formation of new bone. Through perimenopause and early menopause, declining progesterone contributes significantly to bone loss, even before estrogen levels fully drop. 
 
Progesterone also interacts deeply with the immune system. It has anti-inflammatory effects that help regulate immune activity and maintain immune tolerance. This is one reason autoimmune conditions can flare when progesterone drops abruptly. Stable progesterone supports steadier inflammatory signaling and a greater sense of internal balance. 
 
Perimenopause is the stage of life when progesterone’s impact becomes impossible to ignore. It is often the first major hormone to decline, sometimes falling by half while estrogen remains unpredictable, surging and crashing without warning. This mismatch can lead to emotional volatility, sleep disruption, anxiety spikes, breast tenderness, heavier or irregular periods, and a sense that the body no longer follows its old patterns. Supporting progesterone during this transition often brings relief. Women frequently report that once progesterone is replenished, their sleep deepens, their anxiety calms, their metabolism steadies, and their overall sense of feeling grounded returns. 
 
At its essence, progesterone is an internal harmonizer. It softens estrogen’s stimulating edge, moderates cortisol, supports calm cognition, nourishes mitochondrial energy, and helps the body operate from balance rather than reactivity. Chronic stress disrupts this harmony by diverting hormonal building blocks toward cortisol and away from progesterone. This is why burnout, overtraining, under-eating, and prolonged stress can mimic progesterone deficiency with identical symptoms: poor sleep, irritability, tension, inflammation, and fatigue. 
 
Progesterone is a neurosteroid, a cardiovascular protector, an immune modulator, a metabolic stabilizer, a bone ally, and a profound source of emotional restoration. Supporting healthy levels is not about chasing perfect numbers. It is about restoring the rhythm, safety, and internal coherence that allow a woman to feel like herself again. When progesterone is balanced, the mind is clearer, the heart feels steadier, and the body feels rooted and ready for life unfolding ahead. 

Testosterone acts through androgen receptors located in the nucleus, cytoplasm, and mitochondria. It can be converted locally into dihydrotestosterone (DHT) or estradiol, depending on tissue needs, allowing it to regulate gene expression, protein synthesis, and rapid signaling cascades. 
 
In the nervous system, testosterone enhances neural growth, dendritic spine density, and neuroplasticity. It increases dopamine activity in motivation circuits and the limbic system, supports memory and spatial cognition through hippocampal androgen receptors, and helps modulate stress reactivity by balancing cortisol and serotonin systems. 
 
For musculoskeletal health, testosterone stimulates protein synthesis via mTOR and IGF-1 activation, increases muscle fiber size and strength, especially type II fibers, and inhibits myostatin to promote muscle hypertrophy. It also stimulates osteoblast differentiation and bone mineralization, supporting skeletal strength and density. 
In the cardiovascular system, testosterone enhances nitric oxide synthesis for vasodilation, improves cardiac output and mitochondrial efficiency in heart muscle cells, supports endothelial repair, and reduces vascular inflammation when levels are balanced. Low testosterone, by contrast, is linked to metabolic syndrome and increased risk of atherosclerosis. 
 
Testosterone acts as an immune modulator with generally anti-inflammatory effects. It reduces pro-inflammatory cytokines such as IL-6, TNF-alpha, and IL-1β, maintains thymic function, and modulates macrophage polarization. 
 
For metabolic and endocrine regulation, testosterone improves insulin sensitivity and glucose metabolism, promotes lean mass over fat accumulation, reduces visceral adiposity, and regulates lipid metabolism and hepatic lipase activity. It also influences thyroid hormone conversion from T4 to T3 and helps maintain cortisol balance. 
 
At the cellular level, testosterone stimulates mitochondrial biogenesis and ATP production, increases oxidative phosphorylation capacity, and reduces reactive oxygen species. It supports NAD levels and enhances sirtuin signaling for longevity while preventing apoptosis in muscle cells and neurons under stress. 
 
Testosterone benefits skin, hair, and connective tissue by increasing collagen synthesis and skin thickness, stimulating sebaceous gland activity, and promoting hair follicle growth via DHT (facial and body; however, in scalp can lead to shedding and loss). 
 
 It aids wound healing and fibroblast proliferation. In reproductive and sexual function, testosterone drives libido and erectile function through nitric oxide and dopaminergic pathways, regulates spermatogenesis and Sertoli cell activity, and maintains prostate health when estrogen balance is normal. 
 
Finally, testosterone supports cellular repair and longevity by promoting DNA repair enzymes and antioxidant defenses, regulating autophagy and mitochondrial turnover, and maintaining telomere integrity for cellular resilience. 
 
In summary, testosterone acts as a regenerative, anabolic, and neuroprotective hormone that optimizes cellular energy, structure, and function across nearly all systems. 

Estradiol is more than a hormone; it’s a master regulator of vitality, resilience, and cellular health. It works through estrogen receptors ER alpha and beta found in the nucleus, membrane, and cytoplasm. These receptors regulate gene transcription and activate rapid signaling cascades, influencing growth factors, metabolic pathways, and anti-inflammatory responses. 
 
In the nervous system, estradiol increases synaptic density and dendritic branching, enhances neuroplasticity by upregulating brain-derived neurotrophic factor (BDNF), and boosts serotonin and dopamine signaling to improve mood and cognition while reducing neuroinflammation. It also helps regulate body temperature and circadian rhythm. In the cardiovascular system, estradiol promotes nitric oxide production for vasodilation, improves mitochondrial efficiency and antioxidant capacity, decreases LDL oxidation, increases HDL formation, and supports vascular repair by reducing adhesion molecules. For musculoskeletal health, it stimulates IGF-1 to enhance muscle repair and strength, inhibits myostatin to preserve muscle mass, and promotes bone formation and collagen integrity. Estradiol also strengthens immune function by enhancing antibody and T-regulatory responses, reducing inflammatory markers like IL-1β, TNF-α, and IL-6, stabilizing mast cells, and supporting mucosal immunity. 
 
Beyond these systems, estradiol supports skin and connective tissue by increasing collagen and elastin synthesis, boosting fibroblast activity, improving hydration, and aiding wound healing and DNA repair. It enhances mitochondrial energy by stimulating biogenesis through GC-1α, increasing ATP generation, strengthening antioxidant defenses, and reducing oxidative stress and apoptosis. For endocrine and metabolic regulation, estradiol improves insulin sensitivity and glucose uptake, regulates fat distribution and leptin signaling, and modulates thyroid receptor expression and cortisol feedback. In the vaginal and bladder mucosa, it thickens epithelial layers, supports lactobacilli growth, improves mucosal immunity and blood flow, enhances bladder tone, and helps prevent infection. 
 
Estradiol also promotes cellular longevity by activating telomerase, delaying senescence, inducing autophagy, and repairing DNA while reducing fibrosis through TGF-beta regulation. It even influences the gut microbiome by supporting microbial diversity and maintaining a healthy balance of species that aid digestion, immunity, and hormone metabolism. 
 
In summary, estradiol maintains cellular communication, mitochondrial vitality, and systemic resilience across nearly every organ system, underscoring its critical role in health and aging.

When people talk about antioxidants, they usually mention vitamin C, vitamin E, or maybe resveratrol. But quietly running the show behind the scenes is glutathione — often called the master antioxidant. Unlike most antioxidants that we get from food, glutathione is produced inside our cells. Think of it as the body’s built-in defense system, a molecular security guard protecting every cell from harm. 
 
Glutathione is a small but mighty molecule made of three amino acids — glutamine, cysteine, and glycine. This simple tripeptide sits inside nearly every cell in the body, working around the clock to neutralize free radicals before they damage DNA, proteins, and cell membranes. Detoxify harmful substances, helping the liver process pollutants, heavy metals, alcohol, and medications. Recycle other antioxidants like vitamins C and E so they can keep fighting oxidative stress.  Regulate immune function, fine-tuning our defenses against infection and inflammation. Lastly, support mitochondrial health, which keeps our energy production efficient. In essence, if cells are the engines of your body, glutathione is both the oil and the mechanic, keeping everything running smoothly. 

As we age, glutathione levels naturally decline, but stress, toxin exposure, poor diet, and chronic illness may also cause depletion. Low glutathione has been linked to conditions ranging from fatigue and “brain fog” to more serious issues like insulin resistance, neurodegenerative disease, and weakened immunity. 
 
When glutathione runs low, your body is essentially under-defended. Oxidative stress can accumulate, inflammation rises, and the repair systems slow down. This is one reason why maintaining robust glutathione levels is considered a cornerstone of longevity and resilience. 
 
Thankfully, there are ways to support glutathione through your lifestyle choices.  Nourish with sulfur compounds like broccoli, brussels sprouts, cauliflower, garlic, and onion. These help fuel glutathione production. Whey protein is rich in cystine, another supporter.  If you supplement us with liposomal glutathione and NAC (N-acetylcysteine) and alpha-lipoic acid, it will boost glutathione production. If you smoke, drink alcohol, are exposed to environmental toxins, or have chronic stress, these are sure ways to deplete glutathione. 
Of course, lifestyle choices of exercise (moderate, not excessive, as it will deplete and too little won’t stimulate production), sleeping well, specifically deep, restorative sleep (champion sleepers get at least 1 ½ to 2  hours nightly) will help. If you don’t have an Oura ring or Whoop tracker — get one!  And as always, the gut. Gut imbalances will increase oxidative stress and deplete glutathione. 
 
In functional medicine, glutathione is often viewed as the great integrator — a marker of how well the body is handling the challenges of modern life. A patient struggling with chronic fatigue, brain fog, or recurrent illness often shows depleted glutathione status. Supporting glutathione isn’t just about chasing a number; it’s about restoring cellular balance, immune resilience, and energy. 
 
Interestingly, boosting glutathione can often improve how other therapies work, because the body finally has the cellular buffer it needs to heal. This is why clinicians sometimes call it “the great magnifier of health.” 
 
Glutathione may be a small molecule, but it plays a huge role in how we age, how we recover, and how resilient we feel in daily life. From detoxification to immune defense to energy production, it’s the quiet multitasker you want in abundance. 
 
Detoxification and what it really means. Your body has a built-in detox system. Learn how to support it and feel clear, energized and resilient.

Over the past few months, I’ve been doing a deeper dive into the research on how happiness will influence health and well-being. It’s probably very intuitive to understand the reason why our happiness would positively affect our health, but I’d like to deconstruct why this is so. But first, defining happiness is important.

Happiness is an interesting word, because we often think about happiness as fleeting moments — a great vacation, a delicious meal, the thrill of a new achievement. But according to research and the great philosophers, it has a much deeper, richer meaning. Aristotle, for instance, called it eudaimonia — roughly translated to "happiness," "flourishing," or "the good life." His intent with this flourishing wasn’t a feeling state per se but a genuine state of fulfillment.

The longest study on happiness, spanning over eight decades, started in 1938, with Harvard’s Study of Adult Development. More than 1,300 descendants and three generations later, we see how happiness influences health, helping us understand what leads to a healthy and happy life. It is the quality of our relationships.

Many other studies have corroborated these findings as well. When we have relationships that are connected, inflammation and cortisol are lower, and the inverse is true. Without connection, cortisol and inflammation are higher, leading to diseases such as depression, heart disease, diabetes, longer healing recovery times, and even early death. 

The autonomic arousal of the sympathetic nerve system, responsible for sending the signal to the body to fight, flight, or freeze, is governed by cortisol. Its opposite companion is the parasympathetic nervous system, which is governed by acetylcholine, which slows things down. This branch is known as the “feed and breed”, “rest and digest.” Also, oxytocin enhances this branch via the ventral vagal cranial nerve. Oxytocin, known as our bonding hormone, augments the dampening of the sympathetic nervous system, calming heart rate, helping us feel calm and connected. We all know when we feel this! It’s the sigh of relief, and I feel safe.

Dan Siegel, MD, UCLA, uses a term to “feel felt.” This is a good way to understand the vagal nerve. When we feel felt, we relax. Its opposite is true. When we feel unseen, unheard, our sympathetic nervous system activates, and the fight, flight, freeze (lower brain regions), and connection is lost. Disconnection is inevitable, and rupture occurs. The brain is hijacked. Our executive function, higher brain reasoning, and empathy center is turned off.

Chronic inflammation, high cortisol, and high adrenaline are markers to illuminate the autonomic nervous system, and where we might be captured in a state of mind of disconnection, dissociation, and withdrawal. Each of these markers is a stimulator of heart disease, diabetes, cancer, dementia, and others. I would suggest if we were encountering these diseases in our lives to also be looking at the quality of our relationships. Dr. Bessel van der Kolk’s book, “The Body Keeps the Score,” elucidates further the connection between chronic stress states with heart disease, autoimmune, digestive problems, sleep disturbances, and other diseases.

Eudaemonia is an antidote to what ails us, and how our relationships can provide a healing suave. But first, we must be connected to ourselves, and that often means a deep dive into our own histories, stories, and where we find ourselves in each moment. It is a felt sense, not an intellectual one. Dr. Siegel coined the term Interpersonal Neurobiology (IPNB) in which he discusses how various parts of our brain come to “know” (gnosis-experiential knowing) a felt sense (connection). He advocates for each of us to essentially clean up our “garbage.”

Siegel says the right hemisphere describes (names it) and the left hemisphere explains it. There is nothing the left brain can do to calm the right brain. The right hemisphere needs to attune or tune into the feeling first. Have you heard the saying “feel it, to heal it?” Once you feel it, you can then name it. Then the left hemisphere may get busy solving the problem, but not before. 

Harvard’s study continues to find that when we engage in relationships that are connecting, meaningful, feeling felt, soothed, and safe, we enjoy greater happiness, and therefore, health. When the researchers asked participants what their greatest achievement was in their lives, it wasn’t how much money they had, or how many accomplishments or awards they received, or how fit they were; it was being a good partner.

In my practice, I have the amazing privilege of witnessing many patients with great connections, and I also see the metrics that corroborate Harvard’s research. Just as well as its opposite. The next time you find yourself missing an opportunity to relate deeply in a relationship, stop and check in with yourself first. When we are genuinely connected to ourselves, we will promote connection to others. Remember name it to tame it, feel it to heal it. Connection reduces all-cause mortality and morbidity. Without good relationships, we live in a state of inflammation, high cortisol, high adrenaline, and disease.

May you know genuine well-being.

Infrared light, an invisible wavelength of light just beyond the red spectrum of visible light, has gained attention for its numerous health benefits. Spanning from near-infrared (NIR) to far-infrared (FIR), this light penetrates the skin to varying depths, making it a versatile tool in health and wellness. Below, we explore the scientific basis and health benefits of infrared light, along with its practical applications.
 
Improved circulation: Infrared light stimulates the production of nitric oxide, a molecule that helps relax blood vessels and improve blood flow. Enhanced circulation ensures that oxygen and nutrients reach tissues efficiently, promoting healing and overall vitality.
 
Pain Relief: Infrared therapy is widely used to alleviate chronic pain conditions such as arthritis, muscle soreness, and joint pain. The deep-penetrating heat helps reduce inflammation and soothe discomfort without the side effects of medications.
 
Detoxification: Far-infrared saunas are popular for their ability to promote detoxification. The heat generated by FIR waves induces sweating, which helps eliminate toxins, heavy metals, and other impurities from the body.
 
Skin Health: Near-infrared light can improve skin texture and appearance by stimulating collagen production. It also enhances cellular repair, reducing fine lines, wrinkles, and scars, making it a favorite in cosmetic treatments.
 
Recovery: Athletes and fitness enthusiasts use infrared light to accelerate muscle recovery. By increasing blood flow and reducing oxidative stress, infrared therapy aids in repairing damaged tissues and alleviating delayed-onset muscle soreness (DOMS).
 
Weight Loss Support: Studies suggest that infrared therapy can increase metabolism and promote fat loss. The heat generated during an infrared sauna session can mimic the effects of moderate exercise, burning calories while you relax.
 
Stress Reduction:  Infrared saunas and therapy devices provide a calming experience that reduces stress and promotes relaxation. The gentle warmth encourages the release of endorphins, enhancing mood and mental clarity.
 
Improved Sleep: Exposure to infrared light may improve sleep quality by relaxing the body and reducing stress. Regular infrared sauna use has been linked to better sleep patterns, helping individuals combat insomnia and other sleep disorders.
 
Boost Immune Support:  Infrared light stimulates the production of white blood cells, which play a crucial role in immune defense. The gentle heat also raises the body’s core temperature, creating a fever-like environment that supports immune response.
 
Infrared light is divided into three main categories based on its wavelength and measured in nanometers (nm):

1. Near-Infrared (NIR): Wavelengths range from approximately 700 nm to 1,400 nm. NIR penetrates the deepest into tissues and is commonly used for skin treatments, wound healing, and muscle recovery.
2. Mid-Infrared (MIR): Wavelengths range from 1,400 nm to 3,000 nm. MIR provides moderate penetration and is often used for improving circulation and relieving pain.
3. Far-Infrared (FIR): Wavelengths range from 3,000 nm to 1 mm. FIR is primarily associated with thermal effects and is widely used in saunas for detoxification and relaxation.

 
 
Infrared light therapy is available in various forms, including:

• Infrared Saunas: Popular for detoxification, relaxation, and weight loss.
• Handheld Devices: Used for localized pain relief and skin treatments.
• Full-Body Panels: Designed for systemic health benefits and improved circulation.
• Medical and Spa Equipment: Used by professionals for targeted treatments.

 

While infrared therapy is generally safe, it’s essential to:

• Follow manufacturer instructions for devices.
• Stay hydrated during sauna sessions.
• Consult a healthcare professional if you have underlying medical conditions, such as cardiovascular issues or pregnancy.

 

Infrared light offers a natural, non-invasive way to enhance health and well-being. From improving circulation and skin health to providing pain relief and relaxation, its benefits are backed by growing scientific evidence. Whether through at-home devices or professional treatments, incorporating infrared therapy into your wellness routine can support a healthier, more balanced lifestyle.

Methylation is a biochemical process that involves the addition of a methyl group to a molecule (CH3). In the context of genetics and molecular biology, methylation commonly refers to the addition of a methyl group to DNA or RNA molecules. Methylation can affect gene expression and it plays a role in about 200 various biological processes.

Methylenetetrahydrofolate reductase (MTHFR) is an important enzyme involved in the methylation cycle; it can limit the methylation that can happen in the body. The MTHFR gene dictates the process for making the enzyme MTHFR. MTHFR is critical for a chemical reaction involving vitamin folate (B9). It enables the conversion of a form of folate called, 5,10-methylenetetrahydrofolate to a different form of folate called methyltetrrahydrofolate (5-MTHFR). This is the main kind of folate found in the bloodstream and is a primary component of the composite process that converts the amino acid homocysteine to another amino acid called methionine. The body uses methionine to make proteins and other important compounds.

The primary role of methylation is to recycle the amino acid homocysteine to keep its levels in a healthy, optimal range. A simple homocysteine blood test can help you understand your own methylation status. High homocysteine levels indicate suboptimal methylation and need attention to decrease the level and to help bring your levels to a healthy range.
Nutrition plays a big role in how smoothly methylation processes run. Taking targeted supplements can support healthy methylation as well as eating foods rich in folate, vitamin B12, vitamin B6, riboflavin, choline, and Coenzyme Q10.

As part of the initial workup with me, you can expect a lab for the MTHFR gene, homocysteine, folate, B12, and many others. Note, if you do have a mutation in the MTHFR gene, it is essential to follow guidelines on treatment throughout your life. It is not something you do for a while and stop. 

Here are some symptoms to watch for if you suspect you may struggle with poor methylation (but of course, get the lab done!): Nervous system issues, gut dysbiosis, thyroid dysfunction, insomnia (especially REM phase), anxiety, depression, heart problems and addiction.
While science is still understanding methylation and other detoxification pathways, it is well understood that poor methylation is beneficial with folate. Should you not know your status on the MTHFR, this would be worthy to have blood drawn.

If you are experiencing weight gain, it is time to have your insulin levels measured.
 
Insulin is a peptide hormone made in the pancreas when levels of glucose are detected in the gut that are elevated. Glucose is a simple sugar and a primary source of energy for the body’s cells. Glucose enters the body in forms of monosaccharides (fruit sugar), disaccharides (milk sugar) or polysaccharides (starch). When in excess, the cells store as glycogen which is used in states of fasting or energy necessity. 
 
The hormone insulin coordinates with glucagon to modulate glucose levels. Insulin acts via an anabolic pathway, while glucagon performs catabolic functions. Insulin binds to cell receptors, acting as a gatekeeper, shuttling glucose into cells to be processed into energy, or ATP (adenosine triphosphate). Or it induces glucose storage in the liver, muscles, and adipose tissue, which when in excess will cause weight gain.
 
Insulin can be added to a lab draw which is essential in understanding metabolic status. While the range on a standard lab test is about 2-24 mIU/ml, an optimal range is between 2-6. Because insulin is the fat storage hormone, as the level increases above 6, more fat storage will take place. As weight begins to increase, mainly around the waistline, insulin resistance ensues causing metabolic dysfunction. This increases the risk of chronic diseases such as diabetes, heart disease, cancer, and dementia.
 
Within the cell are mitochondria (please listen to the short audio on mitochondria) and these ancient bacteria are responsible for glucose conversion into ATP. However, as insulin rises, the waist increases and toxic levels of glucose circulate in the bloodstream, the mitochondria are damaged. Less energy is produced in the cell due to this damage and a typical symptom reported by patients is low energy.
 
There is good news. Reducing the burden on the mitochondria due to excess carbohydrate intake and reducing stress levels (which do cause the breakdown of glucose storage from the liver and muscles) will over time decrease insulin levels (less fat storage). Monitoring insulin levels, A1c, and glucose are standard labs drawn within my practice. If you are gaining weight or have excess weight, it is time to get those levels measured. From there, a treatment plan, which may include medications, is prescribed and I will help get you on your way to an optimal weight and lifestyle plan.

​We’ve all had those nights where we toss and turn and sleep seems far off. Many of us grab for melatonin supplements in hopes of warding off the dark nights of insomnia. Studies are not conclusive as to whether it helps sleep and whether long-term use is safe. What is melatonin? How does it work?
 
Melatonin is a hormone, a potent anti-inflammatory, an antioxidant which is used for other purposes than sleep. Because of its properties, melatonin is being used in cancer therapies, autoimmunity, post-COVID syndrome, Polycystic Ovary Syndrome (PCOS), infertility, bone health, gut health, and other disease states. Melatonin is released by the pineal gland in response to darkness. It regulates the circadian rhythm and circulates throughout the body and acts upon the “clock genes.”
 
The liver and kidneys rapidly metabolize melatonin within an hour when taken as a synthetic supplement so only fractions of it will stay in the bloodstream while sleeping. It is suggested in some studies to help with primary sleep disorders, decrease sleep latency and improve sleep quality compared to placebo. Yet it is important to remember that our endogenous melatonin being secreted by the pineal gland provides a steady state while sleeping (only with darkness) and slowly decreases within the last several hours prior to waking.
 
The mitochondria (small structures in a cell that are found in the cytoplasm — the fluid that surrounds the cell nucleus) regulate most of our melatonin most likely in relation to oxidative processes via an enzyme defense. The body’s way to protect itself and scavenge free radicals.  However, there is a threshold of protection the mitochondria can withstand and not become overloaded.
 
Melatonin declines with age sometime after puberty and precipitously after around age 50. Supplementation of only 0.3mg would be needed to replace levels; however, that amount may not cover a person’s need and you would need to assess each person, individually. Foods rich in melatonin include tart cherries, coffee, beetroot, asparagus, sprouted kidney beans, extra virgin olive oil, St. John’s war, feverfew, to name a few. These foods have a rich source of phytomelatonin; however, in very minute amounts.
 
Before rushing out to start melatonin, always think lifestyle first. To help induce natural production, darkness is necessary. Staying away from blue light, light within the environment, keeping a dark bedroom, or consider wearing an eye mask, are the first lines intervention. Of course, exercise, stress, fasting/eating, room temperature, sleep apnea, etc., are also significant to helping with sleep beyond what melatonin can do. Take home advice: love to like the darkness in your environment and begin tapering the lights about 2 hours before bedtime.  May you find darkness as a soothing and relaxing friend that will welcome melatonin.