Using Salt to Optimize Mental & Physical Performance | Huberman Lab Podcast #63
发布时间 2022-03-14 12:00:01 来源
摘要
I discuss the role of salt (sodium) in the nervous system and the key role that it plays in mental performance, physical performance and health. I explain how the brain senses salt levels in our body and how that relates to our feelings of thirst. I cover the physiology of the renal system and the hormones that control sodium and water balance in our body. I also explore how salt interacts with stress and our immune systems and its crucial role in neuron function. Additionally, I examine research findings suggesting that some individuals might benefit from increased intake of sodium and other electrolytes (magnesium and potassium) to enhance mental performance, lessen anxiety, and offset dizziness. Yet, other people may need less sodium. I discuss how you can determine your optimal sodium intake and why sodium intake levels need to be uniquely tailored to an individual’s lifestyle. Finally, I explain how salt creates ‘hidden’ sugars in many processed foods and the problems that can create. Throughout the episode, I explain peer-reviewed findings outlining salt’s essential role in overall health and describe general recommendations and tools anyone can use to find their optimal salt balance and thereby enhance their brain and body’s performance.
#HubermanLab #Hydration #Salt
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Article Links
"The preference for sugar over sweetener depends on a gut sensor cell": https://go.nature.com/33X9zuA
"Urinary Sodium and Potassium Excretion and Risk of Cardiovascular Events": https://bit.ly/3MOJEGW
"Dietary sodium and health: How much is too much for those with orthostatic disorders?": https://bit.ly/3tSP7UO
"Increased salt consumption induces body water conservation and decreases fluid intake": https://bit.ly/35PCPVg
Book Links
"The Salt Fix: Why the Experts Got It All Wrong--and How Eating More Might Save Your Life": https://amzn.to/3CD1KHi
Timestamps
00:00:00 Role of Salt
00:02:18 The Brain-Body Contract
00:02:57 Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings
00:10:57 AG1 (Athletic Greens), LMNT, InsideTracker
00:15:06 Salt Regulation
00:17:13 How the Brain Senses Salt
00:24:15 Salt & Thirst
00:29:27 Blood Pressure & Thirst
00:33:47 Kidneys & Urine Regulation
00:39:08 Vasopressin: Roles in Libido & Urination
00:45:46 How Much Salt Do You Need?
00:56:45 Should You Increase Your Salt Intake?
01:02:19 Tools: Determining Your Individual Salt Intake
01:14:02 Iodine, Sea Salt
01:17:13 Salt: Roles in Stress & Anxiety
01:24:20 Other Electrolytes: Magnesium & Potassium
01:27:57 Tools: Effects of Low-carbohydrate Diets & Caffeine
01:32:28 General Recommendations for Salt Intake
01:36:34 Perception of Salt & Sugar Taste, Processed Foods
01:47:13 Role of Sodium in Neuronal Function, Action Potentials
01:53:13 Dehydration
01:55:36 What Salt Intake is Best for You?
02:00:58 Zero-Cost Support, YouTube Feedback, Spotify, Apple Reviews, Sponsors, Patreon, Thorne, Instagram, Twitter, Neural Network Newsletter
Please note that The Huberman Lab Podcast is distinct from Dr. Huberman's teaching and research roles at Stanford University School of Medicine. The information provided in this show is not medical advice, nor should it be taken or applied as a replacement for medical advice. The Huberman Lab Podcast, its employees, guests and affiliates assume no liability for the application of the information discussed.
Title Card Photo Credit: Mike Blabac - https://www.blabacphoto.com
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