 All right, welcome back guys today. We're going to be talking about a particular substance called choline bit heart rate And how you can use this to have better lucid dreams, which will not only you know be more vivid But you'll also be able to remember them better So firstly we're just going to talk a bit about what actually colon bit heart rate is because I know a lot of you are probably thinking You know is it a supplement? You know is it herb basically colon bit heart rate is used alongside Vitamin B5 to make something called acetylcholine Which is a substance which naturally occurs in your body But it's also the main neurotransmitter found Or active during REM sleep now REM sleep as you I'm sure you're aware is rapid eye movement sleep Which is the main sleep stage in which you dream and also the pretty much the only time you can lucid dream properly So it's quite important and this this neurotransmitter is active during that stage And if you supplement it, you know or if you get more of it naturally through your diet You will actually experience You know more lucid dreams They'll be more vivid and they'll be better. So let's just firstly. Let's talk about how you can get it naturally in your diet at first And then we'll look at things like you know supplementing with with pills or even just increasing the intake of certain foods in your diet So firstly you can actually get choline naturally through your diet from things like fish from things like eggs Sprouts dairy products peanuts Meat and broccoli now being a vegan myself I wouldn't actually recommend that you use you know meat meat and dairy sources for Choline because you can quite easily get it from the vegetables and especially broccoli But you could also just supplement it as well so I would recommend that you just basically increase your intake of Fruit and vegetables have more, you know green and colorful fruit and veg every day with every meal Or if that's you know to not to a challenge what you can actually do is just start having like what I do in the morning Is I'll have a pint of about You know three to four different fruits and maybe one vegetable in a smoothie So you can have for example bananas spinach Kiwi apple and then you could add in some other things like spirulina or Flax seeds and you know if you do that every morning you're going to get a lot of choline and you're going to naturally start lucid dreaming more anyway So one of the other things I forgot to mention was that actually by being a vegan You do tend to experience more lucid dreams in general and not only do you sleep better, but you also feel feel better And as a result your dreams are better, especially those lucid dreams. So that's something to bear in mind So you're probably already consuming some amount of choline The question is, you know, how much do you need to have in order to lose a dream properly? So I'm just going to look at my notes here So it seems the best dosage that we've found so far for lucid dreaming is six hundred and fifty milligrams per day Somewhere between six hundred and fifty milligrams to one and a half grams Obviously you can start much lower than that and then see how your body reacts Because every everyone's body reacts differently to certain things So, you know, you don't want to start taking loads of it without realizing what it's going to do You know how you're going to react it might react for example with what you're already taking But generally speaking, you know, if you're taking things like a multivitamin, maybe a new tropic a omega-369 capsule It's probably going to be fine, you know It's really not going to interact like badly with those things because it's all fairly natural How to use Colin Batak trait to actually lose a dream, you know, this is why you're here, right? How do you actually use the substance to have more lucid dreams? And to remember them more, right? Well, the first stage is you need to make sure that you're writing your dreams down And I don't just mean like, you know, you write the title and then you write. Oh, I was in a field I mean detailed Descriptions of what you actually did where you were who you were with How you felt these sorts of things and you need to highlight the important parts and I know this sounds like a broken record but that will really train your mind to Remember more dreams and in time, you know, you'll naturally remember them and by doing that you're telling your mind I want to lose a dream and I want to be aware of my dreams So that's really important to start doing if you haven't already which of course you should have now the next stage is You're going to try and combine using choline with a technique like the weight back to bed Now the reason I say that is because the weight back to bed technique is one of the most versatile Effective techniques that you can use right in combination with things like supplements With things like buying your beats with things like sleep masks lucid dreaming tech these things all really they work really well Combined with a weight back to bed technique Because like I said, that's the best times a lucid dream in your REM sleep So what I'd suggest doing is taking a small amount of choline Before you do your weight back to bed So say if you would normally wake up at 8 in the morning set your alarm for 6 wake up at that time Take a small amount of choline life. For example 200 300 milligrams And then go about your normal wake back to bed technique Which if you can't remember how to do it there should be a Description link or you should be able to just type into YouTube wake back to bed and I'm sure my video or you know One of the many others will pop up So go ahead and do that And what you'll notice is that it will be a lot easier than normal, you know by taking choline before you do the technique It will all appear easier and it will just be A smoother sort of a smoother ride, you know, it will all be easier Now there are actually various ways you can get choline, you know buy online and Take it the way I would recommend if you're new to this is just to go on to Amazon And I'll give you a link in the description actually for a fairly cheap and good value one And just get a basic choline batatrate supplement Okay And what that will do is that you change the dosage yourself and like say if you start down at 50 to 100 milligrams a day You can up that or you know decrease that depending on how you react to it And that's quite important if you're starting out And then once you've you know had a bit of experience with that you've done that for a few weeks or months Then you can start moving on to things like Like specific supplements, you know So you have like clary dream dream leaf lucid esk these these supplements are all in the link in the description By the way, you should get a discount But a lot of those naturally include choline because it's so effective for lucid dreaming So that is really it for me For this video guys if you need any more help if you For example, if you need to like learn how to do a particular technique Please leave a comment in the video Down below and I'll try and reply to them as soon as I can Um Failing that, you know, my site house of lucid.com has a lot of information and articles on how you can get started So if you haven't subscribed already, please subscribe now and I'll see you in the next video