Huberman Lab

<br/><br/><h4>Podcast Notes <strong>Key Takeaways</strong></h4> <ul><li>Conscious and unconscious salt intake and sensing modulates cravings for sugar, water, and other things</li><li>Sodium is the way your neurons communicate – having enough salt in the body allows the brain and nervous system to function</li><li>Sodium and water work together in the body: thirst is not just a way to bring fluid into our body – it’s an internal signal telling us to balance salt level</li><li>“If you’re craving salt, you probably need it.” <em>­– Dr. Andrew Huberman</em></li><li>It’s helpful to have a formula and not just consume salt and water-based on craving because your body tends to adapt to certain levels of salt over time so it doesn’t provide a consistent indicator</li><li>The notion that a high salt diet is bad for you is confounded by the fact that high salt diets are usually rich in processed foods and a poor balance of carbohydrates to fat</li><li>There’s a direct relationship between the stress system (glucocorticoid system) and the salt craving system</li><li>If you’re feeling anxious, slightly increasing sodium intake can stabilize blood pressure and ability to lean into stressors and challenges</li><li>Galpin equation for fluid replenishment during exercise or cognitively demanding activity: start exercise hydrated with electrolytes (not just water) then every 15 minutes consume (in ounces) your body weight (in pounds) / 30</li><li>Rule of thumb if you fast or follow time-restricted eating: caffeine is a diuretic so for every ounce of caffeine, drink 1.5x as much water with a touch of sodium</li><li>Very generalized recommended mineral intake, barring health conditions: 3.2-4.8g of sodium, 4g of potassium</li><li>It’s critical that you know your blood pressure to make informed decisions about salt and fluid intake – salt needs will vary accordingly</li></ul><a href="https://podcastnotes.org/huberman-lab/episode-63-using-salt-to-optimize-mental-physical-performance-huberman-lab/">Read the full notes @ podcastnotes.org</a><hr><p>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.
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For the full show notes, visit hubermanlab.com.
Timestamps
(00:00:00) Role of Salt 
(00:02:18) The Brain-Body Contract 
(00:02:57) Neuropod Cells, Artificial Sweeteners &amp; ‘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 &amp; Thirst 
(00:29:27) Blood Pressure &amp; Thirst 
(00:33:47) Kidneys &amp; Urine Regulation
(00:39:08) Vasopressin: Roles in Libido &amp; 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 &amp; Anxiety 
(01:24:20) Other Electrolytes: Magnesium &amp; Potassium 
(01:27:57) Tools: Effects of Low-carbohydrate Diets &amp; Caffeine 
(01:32:28) General Recommendations for Salt Intake 
(01:36:34) Perception of Salt &amp; 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 
Title Card Photo Credit: Mike Blabac
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Using Salt to Optimize Mental & Physical Performance | Episode 63

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