Podcast Episode 117: Optimizing the Health of Your Brain Through Sleep, Hormonal Balance and Strategic Supplementation

How can you optimize your brain? How does sleep play a role in this? Find out as Dr. Paul Hrkal shares some amazing strategies for optimizing your brain health.

You can find all the info and links about this episode at https://holisticwellness.ca/episode117

Click here to listen on iTunes, Stitcher, or Spotify:

iTunes – Click Here
Stitcher – Click Here
Spotify – Click Here

Be sure to subscribe to this podcast on iTunes and leave us a rating and a review!

Topics Discussed in this Episode:

  • The most important factors for optimizing the brain 
  • The role of sleep, hormones, and the gut in optimizing brain health
  • Revamping your sleep routine and hygiene
  • The benefits of melatonin and personalizing its dosage
  • The different types of magnesium supplements and their benefits
  • Nutrition hacks for better focus and concentration
  • Fixing concussions


Key Takeaways:

  • Shift work, especially where you’re always working nights, is very detrimental to your health.
  • Melatonin is a neuro antioxidant, so it not only helps you fall asleep but it also helps protect your brain from some of the damaging effects that might occur from being exposed to all kinds of different things. It also has beneficial effects on inflammation.
  • In general, a melatonin spray works better than tablets.
  • Fueling your brain the right way is key to improving focus and concentration.
  • Hormones play a big role in neurochemicals and neurotransmitters. When it comes to brain health, sleep, and chronic pain, the stress hormones especially play a big role.
  • Our bodies always want to have this balance between action and rest/recovery/digest/repair.
  • A lot of the chemicals that your brain uses are produced by your gut microbiome. At any given point, 40% of what’s in your bloodstream has been produced by bacteria.
  • Concussions can happen to anybody, not just athletes. 


Action Step:

  • If you’re doing shift work and your health issues continue to stack up, consider looking for alternative work.
  • Use melatonin to help you get back to your sleep routine after doing shift work.
  • Observe proper sleep hygiene.
  • Take a magnesium supplement.
  • Eat more fiber.
  • Remove from your diet the things that continue to irritate your gut lining.


Paul said:

“If I’m going to get at the root cause of people’s health issues, I need to have the ability and the structure to be able to do that and not be limited by a cookbook style.”

“If you get 4 or 5 hours of sleep, that’s like driving drunk. You’re almost like inebriated. That’s the impact of short-term sleep deprivation.”




Thanks for listening!


Important Announcements:
If you’re looking for an amazing community to connect with and a group of women that are all on their journey to healing and optimizing their health and their hormones, join our Healthy Hormones for Women Podcast Private Community on Facebook.


If you haven’t downloaded our FREE 5 Day Sugar Detox Challenge yet, download it now! It’s so easy to follow and you’re going to love it.

Connect with me over on Instagram, @holisticwellnessfoodie. It would also mean so much if you would leave us a rating or a review at any podcast platform that you’re listening to us on.

Links to things I talk about in the show:


  • My ebooks, meal plans & guides are on sale for 20% off with the code SAVE20 – visit shop.holisticwellness.ca to explore your options. If you’re looking for healthy recipe inspiration, there are a ton of meal plans + recipes available there for you to dive into. You’ll get instant access so you can start cooking right away.


Where you can find Dr. Paul Hrkal:

Paul’s Instagram (@drpaulhrkal)

Paul’s Website

Where you can find me:

Samantha’s Facebook

Samantha’s Instagram

Samantha’s Website

Samantha’s Twitter

Healthy Hormones for Women Podcast Private Community on Facebook


How you can work with me:

Please Share Your Thoughts