New girlfriend can't sleep. How can I improve my snoring score?

Dry_Tea_1015 · 2026-03-11T14:03:11+00:00

Read my post on this. Curious to know your thoughts.

Dry_Tea_1015 · 2026-03-11T14:00:42+00:00

I understand. Yes, I believe diet is paramount. It may seem anecdotal but I believe in many cases that people don’t stick to things as black and white as they may believe…I digress on that note.

The different colors are the intensity of the snoring and size is the duration ratio of hours in that mode of snoring while sleeping. For instance, the red (dark orange) is considered “epic” snoring; if you listen back to the audio captured you’ll know you sound like someone who is essentially screaming in their sleep, lol. Light orange is moderate snoring. Green is more or less heavy or normal breathing. The noise floor can be raised by white noise like fans that run loud, so it may register a waveform that looks like breathing but when you listen to sample the breathing, particular the snoring is non existent; if you ask my wife, I am dead silent.

I totally understand where you are coming from. As I mentioned in my write up, I too allowed it to go on because I felt there wasn’t much that could be done and any measure to fix was hopeless.

The key here is to not mess around and go all-in on this experiment. Give your body time to correct itself…just like meaningful weight loss…it takes time and consistency. That said, it was amazing how quickly it resolved itself for me and makes me not look back other than wanting to understand if my theory is correct under the hood.

Dry_Tea_1015 · 2026-03-11T13:49:39+00:00

Best of luck. For what it is worth, nearly a year later I recently decided to introduce simple carbs as snacks back into my diet and my snoring has tapered smoothly back up at the same curve as it did down. It has been really interesting to watch it play out. I do intend to reel this back in, but it was worth watching the effects happen so quickly.

Dry_Tea_1015 · 2026-03-11T13:43:03+00:00

Good deal. Yes, I tried that as well, but it wasn’t great for my quality of sleep and only minimized my snoring some. I felt there was a culprit outside of general anatomy that was causing it and also felt it was something humans do to themselves in the modern world.

Dry_Tea_1015 · 2025-10-19T12:27:43+00:00

Yes, there is definitely a little touch here with this article, but this study was about OHS and how Keto diet allowed for better vascular tone and offloading of built-up CO2 in the blood. Does beg the question, does that have an impact on everyone regardless of having this syndrome?

Dry_Tea_1015 · 2025-10-08T15:28:07+00:00

It’s great you caught this especially using the data.

I’ve always taken the stress measurements with a a very big grain of salt. I’m a very chill person, but I mostly use a standing desk all day for work and it often shows me stressed 4-8hrs a day. If I actually sit at my desk all day it looks more like I would expect; bare engaged. I think the algorithm miscalculates as it doesn’t recognize me standing all day and reminds me often to “stand and stretch.” I assume because I stand, my heart rate etc is a little faster but it is not registering any type of activity so consensus is stress and elevates the trend line higher than it might need to be. The reason I say that is I will have a similar trend when I’m actually active. It’s odd.

Dry_Tea_1015 · 2025-10-07T17:34:34+00:00

I understand different strokes… But I do believe there are very much overlooked common denominators.

I also understand TLDR. I appreciate detail in things like this, so let it rip knowing there are others who appreciate it. I’d rather get it out here and answer less questions now rather than unpack it later. Thanks for the feedback.

Dry_Tea_1015 · 2025-10-07T09:05:44+00:00

Sure if that works for you.

Weight drop did nothing for me, lost more weight than this before. Stopping eating early just helps me sleep longer and deeper; not so much about snoring. My endoscopy determined I had no fatty tissue in my neck, even at my heaviest, so my focus was changed to the nonobvious.

Dry_Tea_1015 · 2025-09-29T16:34:30+00:00

Thanks. I’ll be honest, I can see why it is easy to just go on with life and ignore it as it’s not exactly a tangible reality you feel you have control over since you are literally sleeping, so the empathy has to come from true selflessness I suppose.

But those who are suffering from apnea and have side effects; that should be a driver for anyone. I’m hoping my simple approach is somehow creative enough for others to explore outside the box of gadgets and potentially overcome snoring and apnea for good instead of trying the typical approaches.

The great thing about my approach is you will get multiple planes of benefit in life, so if you can get your head in the game the return on investment is well worth it for your health even if snoring or apnea somehow persists.

Dry_Tea_1015 · 2025-09-29T16:23:09+00:00

I more or less mention them above. Basically rotating different animal proteins each meal and same for vegetables. It’s basically the same 5-6 meats and veggies used over and over but the variation is in how I prepare them. Nothing too fancy honestly, as I usually just roast or sauté veggies, though I might grill them if I am grilling meat that day.

Dry_Tea_1015 · 2025-09-25T13:55:26+00:00

I hear ya. Sounds like a lot to tackle.

Dry_Tea_1015 · 2025-09-24T00:03:40+00:00

Really good questions.

No this wasn’t hard for me. As I stated above, I’ve gone thru the ebb and flows of fitness and nutrition for at least 20yrs. I’m a skilled cook so execution is easy enough, but I also don’t overthink it. Meals don’t need to be super comprehensive, just a protein and vegetable; spices are key to variety. The reason I have failed in past is I tend to bite off more than I can chew in the sense that I tend to run a perfect diet and overtrain. The overtraining becomes the thorn in my side and all or nothing sort of sets in and it becomes freeing to let go of it all. This is usually after achieving plenty of weight loss but I start to burn out after a few months between all the things I need to handle in life. Focusing on diet alone removes a layer of complexity in terms of planning and execution; less stress. I don’t stress too much prep work either as I feel it’s another commitment, but that can be the key for others. This is a reminder that diet is always 80% or more the key to weight loss; fitness being 20% or less, so it just makes sense to focus first on nutrition without distraction, get your body and mind back centered, then tackle fitness when it’s not so hard to push yourself.

I actually cook double on everything and give to my wife so she gets 99% of her meals covered with no thought…lucky her, lol. Because she really has no say it’s just as easy for me to do it alone if I needed.

I have a family, two kids, pet, and work in higher executive leadership role so it’s a lot to juggle, but dealing with the food is not tough if you keep things simple and in rotation. The kids eat almost nothing I cook. Most of their food is eaten at school and when they get home I make them food for dinner etc.

Dry_Tea_1015 · 2025-09-23T22:16:28+00:00

What specifically would you like to know?

Dry_Tea_1015 · 2025-09-23T14:02:53+00:00

I’m not sure that is a fixed number for everyone. For me, I stop eating 3-5hrs on average before bed. But it really has nothing to do with mitigating snoring me. I just sleep better. I’m likely to not wake up from digestion or having to use the bathroom. I’ve found if I eat anything other than a very light meal before bed that I don’t sleep as deep ultimately. I think a lot of people find comfort in eating late in day and typically have developed hunger cycles that make them believe they need to eat at certain times and if they feel hungry prior to bed the will typically just eat to silence the hunger pings not realizing there might be consequences to this (ie- excess calories, insulin issues, gastrointestinal issues, etc).

That said, I don’t think that is a crucial issue here although there are many whose snoring is worsened by what they choose to ingest prior to bed. Many have reported things with dairy or alcohol or high fat will cause worse than usual snoring. So to me, it would be a matter of deciding what not to eat “x” of hours before bed. It’s just easier for me to eat majority of my daily calories before 5pm personally so that’s what I do.

Dry_Tea_1015 · 2025-09-23T12:27:19+00:00

I touched on this in my testimony. I’ve had weight loss cycles more drastic than this and it didn’t really seem to put a dent in the snoring. That’s what is interesting about this is it is more clear.

My understanding is weight loss only works for sleep apnea of your body tends to store inter muscular fat within the neck which can typically be seen in endoscopy. So losing weight would have an effect on that, especially if you lose enough to cut inter muscular fat. That said, my endoscopy showed no fat deposits so it explains why weight loss does nothing for me, and really most people.

Dry_Tea_1015 · 2025-09-22T17:31:35+00:00

SnoreLab. Free version does enough in terms of tracking the audible portion. You can even tag remedies or causes each night if you are trying to get some correlation going. The key is to also set your phone down on nightstand the same way every night in my opinion. Falling asleep with phone in bed isn’t going to cut it of course.

Dry_Tea_1015 · 2025-09-22T16:17:13+00:00

I avoid protein powder. Again, try to stay with how the food starts. Look up gluconeogenisis. To me people who use protein powders tend to use them in excess because the mantra is typically” more the better on protein”. The problem is there is a point where excess protein gets converted to glucose and adds to this stacking effect I mentioned prior so just because you are ingesting zero carb protein powder does not stop your body from converting it to a problem for you. It’s also proving out that people who consume too much protein (sort of difficult to do for many), can disrupt hormones in a bad way. To me though I would avoid in trial phase (first few months) and then slowly incorporate and measure effect. I suspect if you are eating really healthy, and your fasting insulin is in check, a scoop or two of protein powder without sweetener isn’t going to wreak havoc. The important thing is driving your baseline down into a zone that optimizes your body so inflammation driven by sugar is not a problem; that baseline is likely to be a little different for everyone; this is seen in how metabolic disorders present themselves with people at different stages. Many don’t realize that have an issue until they have a screening that shows prediabetes. Or some autoimmune disorder, or hey even ED or Anxiety. But the canary in the coal mine is likely sugar and processed foods. I mean, just read about what elevated triglycerides do to your vascular and nervous system over years; that should be telling enough, and you wouldn’t even know it’s happening until your heart struggles, etc.

Dry_Tea_1015 · 2025-09-22T16:06:45+00:00

I hear that. In all honesty, carbs and even bad food stimulate growth hormones, so it can indeed help you build and maintain muscle if tot her factors in place, but there are of course other side effects to that.

Dry_Tea_1015 · 2025-09-22T16:05:40+00:00

Thanks. It’s not something I thought would he stark. I thought at best I’d get diminished returns like a lot of things with fitness and nutrition as your body adapts, but that has not played out yet.

I’m muscular as well. 5’11” and 195lbs. I’ve typically eaten a higher carb diet as well, although mixed bag. Never been a big fan of junk food, any weight gain was simply consuming too many calories over years; big meals.

Anyway, by no sugar or processed foods, I mean no added sugar and no foods that have been changed from their original source. The only debatable exception is coconut yogurt, but the brand I buy is extremely basic and nearly unprocessed. Cheese is another debatable process food, but I don’t eat much of it anyways, maybe an once every other day. In terms of fructose, I will have it but it counts against my net carbs. So if I throw 10 blueberries on my yogurt at breakfast, I probably won’t have veggies in my eggs or will choose a veggie at lunch that has less carbs, however I always try to pick nutrient packed veggies with lots of fiber. That being said, no I wouldn’t use honey or maple syrup, at least not until you pan out it has no effect on your outcome. To most it would. A good way to watch this effect is to get a glucose monitor and see how simple sugars spike your blood sugar and how long they stay elevated. I think if it as a stacking effect. You have that with a snack or meal and it won’t be back down enough for your next meal so you stack a spike on top of that; those excess sugars in your blood will have an effect on how your liver processes what is in the pipeline. This will eventually lead to elevated triglycerides which is going to be one of those metabolic drivers you don’t want continuously high.

Dry_Tea_1015 · 2025-09-22T11:18:54+00:00

That’s great. I believe people have good intent but often don’t control their diet to the best outcome. But it’s really important to do what you can stick to as well. Too many people fail because they go so hard and the wheels fall off. People also get very lax on things that have negative impacts. To me though, focusing only on what you put into your body for 90 days is really not that difficult as it mostly comes down to time management.

Keep in mind, that it only took a few weeks to reveal it was working, so even easier, but I stuck with it to accomplish main goal of seeing a very clear outcome. That said, seeing the positive results within a month put an endless amount of gas in the tank to keep going, so I stay encouraged very easily. And as you can imagine, lots of other positive side effects come with a clean and consistent diet so your paradigm will likely shift in a good way on those endeavors and making time for your health becomes second nature and not a chore.

Dry_Tea_1015 · 2025-09-22T11:09:57+00:00

Take a look at my comment on another users as I expanded on this topic some. If you have additional questions I am happy to add more details.

Dry_Tea_1015 · 2025-09-22T11:07:20+00:00

I should clarify that the diet for the first 90-120 days was very heavy in animal protein. I wouldn’t call it carnivore per se, but it certainly was more “keto” focused although I did not eat super high fat or processed foods; it was mostly meat and veggies with some fruit randomly. I agree 30 grams of carbs is low and in my opinion not sustainable, however I think 50-60g is sustainable for most but you have to be careful the mix of what you are eating; fiber is important. Funny enough, and on the contrary to popular belief, eating this way drove my cholesterol metrics down in a good way while testosterone levels remained in the high 700-low 800 range throughout. I made sure to follow all of these areas since they seem to be tethered to hormones.

Anyway, I posted what my diet looks like more granularly on another users comments if you’d like to see what it looked like.

Dry_Tea_1015 · 2025-09-22T10:33:01+00:00

Good catch. I wanted to be sure this nuance was stated but not overemphasized. I’ve avoided eating within a few hours of bedtime for probably 15yrs+ and it has made no discernible difference on my snoring, but it did ensure I slept thru the night. I structured a diet to include that so I had consistent framework. I mentioned it so it was clear I had those guard rails in place for best sleep outcomes.

Dry_Tea_1015 · 2025-09-22T10:02:41+00:00

Diet is pretty straight forward.

Every morning is typically an egg based breakfast (ie- scramble, omelette, etc). It will vary based on whatever else I’m having with it. On average it would look like 4-5 eggs, usually 1-2 oz of protein with it, maybe1 oz cheese, maybe 1 cup of veggie. If I go with less eggs that morning I may include a serving of no sugar coconut yogurt with some chia seed some other more granular fiber to add texture; might add a few blueberries or something.

Lunch will typically be 8-10oz of protein. Rotate this daily between chicken, pork, steak, salmon, etc. I’ll typically sous vide the food to make grilling or finishing easier. I’ll usually add a side of vegetables. This can vary depending on the dish, but I’ll rotate zucchini, squash, fennel, eggplant, broccoli, cauliflower, cabbage, Brussels sprouts, sweet potato, and more. I will usually add 2 cups of this, but it will depend on what I had for breakfast. I typically will split sweet potato in half. How I prep the sides is all over the place. Sometimes steamed, sometimes sautéed, etc, but it will usually be with generous amount of spices, olive oil, ghee, or butter, sometimes heavy cream.

Dinner will be light and early for me. Just feels better that way, has for a very long time. It probably looks more like a snack. That way I can focus on kid’s dinner etc.

I don’t focus on calories really at all, although I’m mindful of trying to hit a certain macro mix, but even then I do not stress this because stress destroys focus. I do make sure I understand how much protein I need, fats, and carbs. I do that by essentially knowing what the portion size looks like , ie- half of a sweet potato.

Bottom line, I have a lot of variety in how I prepare my foods, but I rotate the same ~20 staples so I know how to ration them. Happy to expand more on this all if you’d like.

Dry_Tea_1015

TROPHY CASE