The Impact of Sedentary Life and Sleep Deprivation
We also
don’t move enough. And that matters.
In the next section, I’ll share the best types of exercise to boost your
body's natural glutamine production.
And then there's sleep—or lack of it. Without proper rest, we can’t regenerate any cell in the body, especially those of the digestive tract. So, before expecting results from any supplement, we need to get the basics in order: nutrition, movement, and quality sleep.
What Is L-Glutamine Really For?
Let’s be clear: the primary role of L-glutamine is to repair and reinforce the gut barrier, especially across the entire digestive tract.
Can it be
combined with toxins or unhealthy habits?
Absolutely not. If you’re starting a gut-healing protocol with
L-glutamine—what I consider Step One in most of my clinical
approaches—it needs to be part of a clean, conscious lifestyle.
How Do I Know If Someone Needs It?
When a patient sits across from me with bloating, post-meal abdominal pain, poor digestion, irritable bowel syndrome, or even alternating diarrhea and constipation, I can already tell a lot about what’s going on internally.
Even in people who don’t have excess weight, signs like foul-smelling gas or irregular stools are key indicators. We have to learn to read the toilet just like we read the plate before eating.
Your stool
is the testimonial of your digestive health.
If it lacks structure, has abnormal consistency, or an especially bad odor,
it’s likely that your gut bacteria are out of balance. This may be due
to SIBO (small intestinal bacterial overgrowth) or general dysbiosis.
How to Take L-Glutamine: Dosage, Timing, and Combinations
We need to
learn to interpret what we eliminate, just like we pay attention to what
we eat.
Yes, that means checking the toilet after going to the bathroom—just as
attentively as we inspect our food before a meal.
With that said, the first step I recommend to any patient—or anyone seeking advice—is supplementing with L-glutamine, the levorotatory form.
Dosage: How Much L-Glutamine Do You Need?
The dosage can vary depending on each case, but generally ranges from 1 to 5 grams, taken 30 minutes before your two main meals.
Ideally, it should be before both meals—because here's the issue: if you're constantly snacking throughout the day and never give your digestive system a rest, you're only worsening intestinal permeability. The gut needs downtime to heal.
That’s why the first recommendation is to space out your meals, practice intermittent fasting (12 to 14 hours), eat clean, and—if possible—limit yourself to just two main meals per day.
A common starting dose is 3 grams of L-glutamine, 30 minutes before each meal. You can always increase it later, but I prefer to start gradually.
When Will You Notice Results?
Give it time. L-glutamine begins to seal the intestinal barriers progressively. Within about 3 weeks, people often notice:
- Less constipation
- Better-formed stools
- More regular bowel movements
- Reduced bloating
- Improved energy
- Better sleep
- Increased motivation for physical activity
- Improved mental clarity (less “brain fog”)
These are all signs that your gut—and your body as a whole—is starting to function better.
Feeling Drowsy After Meals? Here’s Why
It’s
incredibly common: many people feel like they have to take a nap right
after eating. That’s not normal.
This post-meal fatigue is often linked to something deeper—what I call metabolic
rigidity.
But guess what? Glutamine can help here too.
Strategic Supplement Pairing for Maximum Results
What if we want to combine glutamine to enhance stomach function—say, for gastritis, reflux, or acidity? There are smart pairings that work well:
- Zinc-carnosine
- Aloe vera
- Betaine HCl – Helps restore proper stomach acid levels
Supporting Liver Function
To support your liver, pair L-glutamine with N-acetylcysteine (NAC)—a powerful precursor to glutathione, your body’s master antioxidant.
Note: Glutamine and glutathione are not the same, but glutamine helps synthesize glutathione, making it an indirect antioxidant booster.
If you combine L-glutamine + NAC, you're giving your body dual protection: gut repair + liver detox.
Yes, I
know—I'm listing a lot of supplements.
Take notes or bookmark this—I'll leave a full summary in the description
to make it easier for you.
Targeting Sleep and Energy Imbalances
What if your issue is low energy after meals, or interrupted sleep at night—waking up frequently, struggling to fall back asleep?
L-glutamine can also be paired with:
- 5-HTP (5-Hydroxytryptophan)
- Ashwagandha
- Melatonin (the body’s own sleep hormone)
- GABA (Gamma-Aminobutyric Acid) – a natural neurotransmitter that promotes relaxation
All of these are naturally produced by the body—but due to modern life, poor soil quality, and nutrient-depleted food, we’re often forced to supplement what our body no longer gets or makes efficiently.
It’s not ideal, I know. Behind every supplement, there’s a company profiting. But we have to play with the cards we’ve been dealt—and do what’s necessary to reclaim our health.
Final Thoughts: Supplements, Nutrition, and Muscle Power
That’s the
reality—and we have to accept it.
Honestly, I don’t love saying it, because behind every supplement there’s a
business. But these are the cards we’ve been dealt, and we need to play
them wisely.
What About Diet?
Let’s talk food.
I strongly recommend including animal protein, especially for those who aren’t vegan or vegetarian. For those who are, legumes are the most common alternative. But I must admit, I’m not a fan of legumes.
Why?
They contain antinutrients—natural compounds that plants produce as a
defense mechanism. These substances are hard to eliminate, even with
proper preparation, and they can compromise gut permeability over time.
So, if you choose to eat legumes, prepare them carefully to reduce their toxicity—but be aware that you’ll never fully eliminate their antinutrients.
Instead, I recommend:
- Red meat (in moderation)
- Poultry and fish (as organic as possible)
- Fruits and vegetables, especially dark leafy greens
This is the kind of nutrition that supports healing from within.
Glutamine and the Role of Muscle
Let’s circle back to glutamine.
As I mentioned earlier, our body can synthesize and store it, primarily in the skeletal muscles—and to a lesser extent, in the liver. But here’s the thing: to release that glutamine into the digestive tract, we need to exercise.
I know—if you're dealing with low energy, chronic low-grade inflammation, or excess weight, working out feels like an impossible task.
But please
hear me out:
Movement is essential. The only way to naturally mobilize and deliver
glutamine to the gut is through intense physical activity.
What Kind of Exercise Works Best?
A combination of:
- Resistance training (like squats, lunges, or weightlifting)
- Aerobic/cardio workouts (running, biking, brisk walking)
Want to
target the gut directly?
Squats are especially effective. That classic barbell-back squat (done
with proper form, supervision, and progressive loading) activates the large
muscles that release myokines, including glutamine, into the system.
By incorporating both strength and cardio, you're not just improving digestion—you’re also boosting energy, sleep quality, and your capacity to regenerate.
Let Me Know What You Need
I hope this has been helpful. I know it’s a lot of information to digest—pun intended!
If you’d like me to expand on how to combine glutamine with other supplements for specific goals—gut repair, energy, sleep, or immune support—drop a comment below and I’ll be happy to dive deeper.
To your health and resilience!
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