In this episode 11 protocols
▶ 10:26 Know Your Blood Pressure Behaviors “You need to know if you have prehypertension or hypertension. You need to know if you have normal tension, meaning normal blood pressure. Everyone should know their blood pressure is an absolutely crucial measurement that has a lot of impact on your immediate and long-term health outcomes.” ▷ 15:03 Sodium Intake Diet “The American Society of Hypertension recommends anywhere from 6,000 to 10,000. These are very high levels. So, this is 6 g to 10 gram of salt per day. Keeping in mind again that salt is not the same as sodium. So, that equates to about 2400 to 4,000 milligrams of sodium per day.” ▷ 16:43 Galpin Equation Hydration Protocol Behaviors “And 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. Now the Galpin equation is mainly designed for exercise, but I think is actually a very good rule of thumb for anytime that you need to engage mental capacity, not just physical performance.” ▷ 17:20 Hydration and Electrolytes Diet “And it points to the fact that most people are probably underhydrating, but not just underhydrating from the perspective of not ingesting enough water that they're probably not getting enough electrolytes as well, sodium, potassium, and magnesium.” ▷ 19:38 Magnesium Malate Supplements “And just in very brief passing, I'll just say that there is some evidence that you can reduce muscle soreness from exercise by ingestion of magnesium malate.” ▷ 19:50 Magnesium Threonate Supplements “I've talked before about magnesium thrienate. T h r e n o a t. magnesium thrienate for sake of promoting the transition into sleep and for depth of sleep.” ▷ 20:05 Magnesium Bisglycinate Supplements “And then there are other forms of magnesium, magnesium bislycinate which is seems at least on par with magnesium 3 and8 in terms of promoting transition into and depth of sleep and so on.” ▷ 21:25 Ensure Enough Electrolytes on Low-Carbohydrate Diet Diet “And so some people, 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.” ▷ 27:03 Eat Mostly Unprocessed Foods Diet “But the closer that foods are to their basic form and taste, meaning not com large combinations of large amounts of ingredients, and certainly avoiding highly processed foods, the more quickly you're going to be able to hone in on your specific salt appetite and salt needs, which as I've pointed out numerous times throughout this episode, are going to vary from person to person depending on nutrition, depending on activity, depending on hormone status.” ▷ 29:10 Avoid Drinking Too Much Water Too Quickly Behaviors “If you drink too much water, especially in a short amount of time, you can actually kill yourself. All right? And we certainly don't want that to happen.” ▷ 32:28 Avoid Salty-Sweet Processed Foods Diet “And indeed, how the combination of salty and sweet tastes can bias you towards craving more, for instance, processed foods and why that might be a good thing to avoid.”