In this episode 27 protocols
▶ 1:53 Consult Your Physician Before Changing Salt Intake Behaviors “you should absolutely talk to before adding or changing anything to your diet or supplementation regime, can help you arrive at a salt intake that's going to optimize your mental, physical health and performance.” ▷ 46:00 Know and Track Your Blood Pressure Behaviors “You need to know if you have pre-hypertension or hypertension. You need to know if you have normal tension, meaning normal blood pressure.” ▷ 46:17 Adjust Salt Intake Based on Blood Pressure and Symptoms Behaviors “It informs a lot about what you should do, should you be doing more cardiovascular exercise? Should you be ingesting more or less salt?” ▷ 58:15 Use Salt/Sodium Strategically Diet “anytime they felt like they were craving sugar or they were feeling a little lightheaded and dizzy, rather than reaching for something with caloric intake, they took a little bit of sea salt, a little pinch of sea salt, and put it into some water and drank it” ▷ 1:00:34 Higher Salt Intake for Orthostatic Disorders Diet “The American Society of Hypertension recommends anywhere from 6,000 to 10,000. These are very high levels. So this is six grams to 10 grams of salt per day... So that equates to about 2,400 to 4,000 milligrams of sodium per day.” ▷ 1:03:19 Follow Salt Cravings in the Context of Healthy Unprocessed Foods Behaviors “if your salt levels are low, you will tend to crave salt and salty beverages and salty foods. And in most cases, you should probably follow that craving” ▷ 1:03:44 Limit Processed Foods Behaviors “we should all try to limit our ingestion of processed foods.” ▷ 1:05:10 Increase Salt and Fluid Intake When Losses Are High Behaviors “So for those of you that are sweating excessively, or even if you're in a very hot environment and you're not exercising and you're just losing, you're losing water and salt from your system, remember also that you can be in a very cold environment, very cold, dry environments often go together, and you can be losing a lot of fluids from your body and you will crave fluids and salt even though it's cold and you're not actually noticeably perspiring.” ▷ 1:07:11 Use Electrolyte-Containing Fluids for Exercise and Rehydration Diet “So that means water that has some sodium, potassium, and magnesium.” ▷ 1:07:20 Use the Galpin Equation for Hydration Behaviors “the formula for hydration, the so-called Galpin equation is your body weight in pounds divided by 30 equals the ounces of fluid you should drink every 15 minutes.” ▷ 1:08:58 Increase Electrolyte Intake During Demanding Activity Behaviors “they're probably not getting enough electrolytes as well, sodium, potassium, and magnesium.” ▷ 1:22:24 Slightly Increase Sodium Intake for Anxiety or Stress if Appropriate Behaviors “if you're feeling anxious... that slightly increasing sodium intake, again, I would encourage people to do this, not in the context of processed foods and drinks, but ideally in the form of maybe a little bit of sea salt and water or salting one's food a little bit more” ▷ 1:25:03 Magnesium Malate Supplements “there is some evidence that you can reduce muscle soreness from exercise by ingestion of magnesium malate, M-A-L-A-T-E.” ▷ 1:25:15 Magnesium Threonate Supplements “I've talked before about magnesium threonate... for sake of promoting the transition into, say, sleep and for depth of sleep... Typically, magnesium threonate is taken 30 to 60 minutes before bedtime in order to encourage sleep.” ▷ 1:26:07 Magnesium Bisglycinate Supplements “magnesium bisglycinate, which is somewhat of an alternative to threonate, not known to have cognitive enhancing effects, but seems at least on par with magnesium threonate in terms of promoting transition into in-depth of sleep” ▷ 1:26:27 Magnesium Citrate Supplements “Actually, magnesium citrate is a fairly effective laxative, not known to promote sleep and things of that sort.” ▷ 1:28:13 Ensure Enough Sodium and Potassium on Low-Carbohydrate Diets Behaviors “many people in fact, find that when they are on a lower or low carbohydrate diet, then they need to make sure that they're getting enough sodium and enough potassium.” ▷ 1:28:23 Potassium Tablets Supplements “some people do that by taking 99 milligram potassium tablets every time they eat.” ▷ 1:28:27 Increase Potassium Intake, Especially on Low-Carb Diets Diet “Some people do that by ingesting more foods that contain potassium.” ▷ 1:30:59 Increase Water Intake When Consuming Caffeine Behaviors “certainly anytime one is ingesting caffeine, replacing some of the lost water by increasing one's water intake.” ▷ 1:32:14 Replenish Fluids and Electrolytes Before, During, and After Fasted Exercise After Caffeine Behaviors “If you're exercising, fasted, and you're doing that after drinking caffeine, then before, during, and certainly, after exercise, you're going to want to replenish the fluids and electrolytes that you lost, including sodium.” ▷ 1:34:14 Higher Daily Salt Intake Target Diet “The recommendation he made was anywhere from eight to 12 grams of salt a day” ▷ 1:35:07 Magnesium Intake of 400 mg/Day Supplements “And he also mentioned 400 milligrams of magnesium and pointed out... that many people are deficient in magnesium.” ▷ 1:35:54 Avoid Very High Salt Intake Behaviors “those health risks increased quite substantially as one moves out past six grams of sodium, seven grams of sodium per day. That's when things really do seem to get hazardous. And really, it makes sense... to really avoid very high salt intake.” ▷ 1:42:04 Use Lemon Juice or Vinegar in Water to Quench Overly Sweet Taste Diet “Take a little sip of water with a little bit of lemon juice in it or vinegar, and it will quickly quench that overly sweet sensation or perception.” ▷ 1:45:13 Adjust Sodium Intake in the Context of an Unprocessed Diet Behaviors “if you're somebody who's looking to explore either increasing or decreasing your sodium intake for health benefits, for performance benefits, in many ways, it is useful to do that in the context of a fairly pure, meaning unprocessed, food intake background” ▷ 1:53:13 Avoid Drinking Too Much Water in a Short Time Behaviors “If you drink too much water, especially in a short amount of time, you can actually kill yourself”