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Huberman Lab
Using Salt to Optimize Mental & Physical Performance
Mar 14, 2022
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02:01:37
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Quick takeaways
- Salt plays a crucial role in regulating mental and physical performance, as well as overall health.
- Thirst regulation involves osmotic and hypovolemic thirst, both influenced by salt levels in the body.
- There is a U-shaped relationship between salt intake and health outcomes, with moderate intake potentially reducing cardiovascular events.
- Individual factors like blood pressure and overall health should be considered when determining optimal salt intake.
- Higher sodium intake may benefit individuals with orthostatic disorders, but consultation with a healthcare professional is crucial.
Deep dives
Salt regulation and its impact on health
Salt, also known as sodium, regulates blood pressure, appetite, and cravings. It has an impact on many aspects of health, including athletic and cognitive performance. Our brain and body possess a salt system that mediates salt craving and avoidance, influencing various health factors. Salt plays a role in aging and dementia prevention. While high salt intake can be detrimental, low or moderate salt intake can reduce the risk of cardiovascular events. The amount of salt intake is contextual and depends on factors like blood pressure, hormones, and exercise.
Thirst regulation and the impact of salt on fluid balance
Thirst regulation involves osmotic thirst and hypovolemic thirst. Osmotic thirst is triggered by high salt concentration, leading to a desire to drink salty fluids. Sweet foods can also trigger osmotic thirst. Hypovolemic thirst occurs when blood pressure drops, influencing the release of vasopressin. Vasopressin, also known as antidiuretic hormone, prevents urine release and retains water in the body. The kidney's role in fluid balance is crucial, as it uses sodium to conserve water and maintain balance. Salt and water work together to regulate thirst and fluid retention.
The complex relationship between salt and brain health
Research suggests both high and low salt intake can be detrimental to brain health. High salt intake is associated with brain tissue swelling, while low salt levels can lead to reduced brain function. However, many studies linking salt intake to brain health also consider other dietary factors simultaneously. Reports indicate that a lower salt intake can reduce hazardous cardiovascular events, but there is a U-shaped relationship between salt intake and health outcomes. Moderate salt intake can have potential benefits in reducing hazardous events. It is essential to consider individual factors like blood pressure and overall health when determining optimal salt intake.
Research on salt intake and cardiovascular events
A study published in the Journal of the American Medical Association analyzed urinary sodium levels as an indicator of salt intake and its relationship to cardiovascular events. The data showed a U-shaped curve, suggesting that moderate salt intake may reduce the risk of cardiovascular events. However, the study emphasized the need to interpret the results in the context of other dietary factors and individual health conditions. While the study provides valuable insights, it is important to consider additional research and consult with healthcare professionals to determine optimal salt intake.
Sodium intake and health risks
The podcast discusses the relationship between sodium intake and health risks. Research shows that at low levels of sodium intake, health risks are reduced, but they continue to decline as sodium intake increases up to about four or five grams per day. However, increasing salt intake beyond this level dramatically increases health risks. It is important to note that the current dietary recommendations for Americans suggest consuming no more than 2.3 grams of sodium per day, which falls within the low-risk range. The impact of sodium intake on individuals with hypertension or pre-hypertension needs to be evaluated within the context of their specific health conditions.
Salt intake for those with orthostatic disorders
People with orthostatic disorders, such as low blood pressure or feeling chronically fatigued, may benefit from higher sodium intake. Recommendations from medical societies suggest consuming six to ten grams of salt per day, equating to 2400 to 4000 milligrams of sodium per day. It is important to know your blood pressure and consult with a doctor before adjusting sodium intake. Ingesting a moderate increase in salt intake, along with sufficient fluid consumption, can potentially relieve symptoms associated with orthostatic disorders, but it should be done safely and in consultation with a healthcare professional.
Interactions between salt and sugar, and the importance of context
The podcast explores the interaction between salt and sugar and their impact on food consumption. Foods that combine salty and sweet flavors can lead to increased consumption due to the convergence of neural pathways for both tastes. By manipulating the taste experience, manufacturers can override the homeostatic mechanisms for sweet, leading to heightened cravings and overconsumption. The episode highlights the importance of consuming less processed foods and prioritizing clean, unprocessed foods to understand and address individual salt cravings and needs. Additionally, the role of sodium in neuronal function and the action potential is discussed, emphasizing its essential role in neuron communication.
The Importance of Sodium Intake for Managing Stress
Sodium plays a crucial role in counteracting and resisting external stressors. Studies have shown that low sodium levels can impair our ability to cope with stress. Increasing sodium intake, preferably through natural sources like sea salt, can help stabilize blood pressure and enhance the body's response to stress.
The Significance of Electrolyte Balance: Magnesium and Potassium
Magnesium and potassium are essential electrolytes that work in conjunction with sodium to maintain overall health. While many people may already be getting enough magnesium through their diet, some opt to supplement it for specific benefits such as reducing exercise-induced muscle soreness or enhancing cognitive function. Similarly, potassium is a critical factor in sodium balance and can be obtained through dietary sources or supplements. Maintaining the right ratio of sodium to potassium is key for optimal hydration and performance.
1.
Introduction
2min
2.
The Huberman Lab Podcast Partnered With Momentous Supplements
2min
3.
What Are the Neuropod Cells That Scent Sugar?
3min
4.
Why Artificial Sweeteners Are So Controversial
3min
5.
Salt and Salt Sensing in Nutritional Neurobiology
3min
6.
Inside Tracker - A Personalized Nutrition Platform
3min
7.
Element Is an Electrolyte Drink That Has Everything You Need
3min
8.
Neurogenesis Is a Private Organ in the Body
2min
9.
A Blood Brain Barrier Around the Brain Is Crucial
4min
10.
What Is Osmotic Drury?
2min
11.
What Is the Super Optic Nucleus and How Does It Work?
3min
12.
What Is Hypovolemic Drury?
2min
13.
Hypovalemic Drury
3min
14.
The Kidney Is a Complex Organ
2min
15.
What Is the Distal Kidney?
2min
16.
Vasopresson
3min
17.
Anti Diaretic Hormone
1min
18.
How Does the Kidney Retain Water?
2min
19.
How Much Salt Do We Need?
3min
20.
How Much Salt Do You Need for Your Brain?
4min
21.
How Much Salt Do You Injest?
3min
22.
Is There a Difference Between Sea Salt and Process Foods?
2min
23.
Do You Know Your Blood Pressure?
2min
24.
How Much Salt Is Too Much for Orthostatic Disorders?
3min
25.
What You Need to Know About Salt Hunger and Salt Appetite
5min
26.
The Galpin Equation for Hydration
3min
27.
How Much Fluid Should You Drink Every 15 Minutes?
2min
28.
How Much Salt Should You Injest?
2min
29.
The Importance of Salt in Human Health
2min
30.
The Relationship Between Salt and Iodine
2min
31.
The Relationship Between Salt Craving and Stress
3min
32.
The Importance of Increasing Your Salt Intake
3min
33.
The Relationship Between Stress and Magnesium Intake
2min
34.
Magnesium Three and Eight Can Promote Cognitive Function and Longevity
2min
35.
What You Need to Know About Low Carbohydrate Diets
3min
36.
How to Increase Your Water Intake During Fasting
2min
37.
The Salt Fix
2min
38.
The Relationship Between Salt and Sugar
3min
39.
How Do Parallel Pathways Affect Your Taste?
2min
40.
The Taste System and Sugar Craving
2min
41.
Hidden Sugars Are Diabolical
3min
42.
Increasing or Decreasing Your Salt Intake for Health Benefits
4min
43.
What Is a Negative Charge?
3min
44.
Sodium Rushing Into the Cell Membrane
1min
45.
The Importance of Action Potentials
2min
46.
The Relationship Between Salt Intake and Your Health
3min
47.
What Salt Intake Is Best for You?
2min
48.
The Huberman Lab Podcast
3min
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.
For the full show notes, visit hubermanlab.com.
Thank you to our sponsors
AG1 (Athletic Greens): https://athleticgreens.com/huberman
LMNT: https://drinklmnt.com/huberman
Supplements from Momentous
https://www.livemomentous.com/huberman
Timestamps
(00:00:00) Role of Salt
(00:02:57) Neuropod Cells, Artificial Sweeteners & ‘Hidden’ Cravings
(00:10:36) Sponsors: AG1, Thesis
(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, Supplements, Instagram, Twitter, Neural Network Newsletter
Title Card Photo Credit: Mike Blabac
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