Sodium Intake for Athletes – Plus 10 Natural In your diet

Idea: I carry Redmonds salt with me everywhere in repurposed mini Tobasco glass bottles. Keep in the truck or in your pocket, easy. Also keep Ghee in the center console but haven’t found a stealthy way of carrying. Also, eating shashimi will not use soy but mix lemon juice, salt & wasabi for sauce & I like it better!

I haven’t heard Dr. Phinney mentioning eggs as part of a low carb/ketogenic diet.
I eat a 4 egg omelette each morning with butter, perhaps I should replace it with meat?

Sorry to be an editor, Dr. Phinney, but near the end of your lecture that should be “eat FEWER carbs”. Otherwise, this was an excellent lecture.

My grandparents ate lard sandwiches during the great depression. My mother would always tell me to be thankful that we had butter instead of lard like her parents. Turns out lard is ok!

Salt, like oils, is not all the same. Instead of over-processed table salt which usually contains harmful flow agents, and is heated to over 1,200 F get natural, unprocessed salt. The high temperature changes the salt, making it less beneficial. Himalayan salt is a well known unprocessed salt with high trace mineral content but Redmond’s Natural Trace Mineral salt from Utah is also excellent. It has fewer food miles, and is more affordable, too. Both Himalayan and Redmond’s salt taste great, too!

Love his videos. But I can’t find answer to this question in them: If ketones test consistently between 3 and 5, what’s the proper course of action? More calories keeping the proper ratios, or more carbs?

Ketosis does nothing more than curb your appetite, you eat less and thus lose weight. I did it strict for 7 months, less than 20 grams a day carbs, bought a ketone and blood glucose meter. Hit the gym 6 days a week. I lost 40 pounds in 5 months and then stalled. Sometimes you would go 5 weeks without loosing a pound. I started tracking my calories and i had to consume roughly 1500 a day to lose any weight. If i ate 1500 kcals a day on a healthy diet with carbs i would have lost the same amount of weight. I did like the stable energy levels, you never get hungry or crave foods so it’s easy to consume less food. I weigh 210 pounds and pretty fit. This is not a quick fast fix, requires alot of pre planning, meal preps and dedication, the diet is difficult to stick to as you end up eating the same few meals every day. I went months lifting my ass off at the gym and wasn’t getting any stronger because the muscle needs insulin to grow, plain and simple. I started eating cabs again and immediately noticed strength and muscle gains in the gym.

I read the book and I did the ketogenic diet. I felt great for the first couple weeks or something. I felt high energy and euphoria after maybe a week into it, but I remember a while after that I felt like crap and low energy and couldn’t train at all. I was getting enough calories, though I know better sources now. I did it for 6 months and was not feeling well or having any benefit. I saw no fat loss and couldn’t train. I was doing something wrong. I had very high ketones up to 7mg/dl sometimes. I recently learned about intermittent fasting and carb cycling and suspect one or both of those things are the missing part of the puzzle.

I once blended olive oil and butter and out it in the fridge till it became a spread. Upon eating some, my brain had some kind of rush, and it was as if I had taken a strange drug. I never felt like that with any other food.

18:00 “50% increase in CVD and 50% increase in all-cause mortality when you go from 4 grams [of sodium] to 2.3”
Source? Maybe I’ve missed something, but after a nontrivial amount of time spent searching for it, including in the referenced NEJM study, I haven’t seen any such numbers mentioned anywhere. Some suggested a reevaluation of the 2.3 g/day recommendation, but all of the conclusions were alluding to more research being needed to establish more appropriate values. Other studies point out an association of low sodium intake to the diseases dr. Phinney suggests an association to in this video, but those are made somewhat controversial by a review from 2014. An association between sodium and blood pressure also remains relevant.

2011.05 Fatal and nonfatal outcomes, incidence of hypertension, and blood pressure changes in relation to urinary sodium excretion (PMID: 21540421)
 “CONCLUSIONS: In this population-based cohort, systolic blood pressure, but not diastolic pressure, changes over time aligned with change in sodium excretion, but this association did not translate into a higher risk of hypertension or CVD complications. Lower sodium excretion was associated with higher CVD mortality.”

2006.03 Sodium intake and mortality in the NHANES II follow-up study (PMID: 16490476)
“The inverse association of sodium to CVD mortality seen here raises questions regarding the likelihood of a survival advantage accompanying a lower sodium diet. These findings highlight the need for further study of the relation of dietary sodium to mortality outcomes.”
“Adjusted HR of CVD mortality for sodium <2300 mg was 1.37 (95% confidence interval [CI]: 1.03-1.81, P =.033), and 1.28 (95% CI: 1.10-1.50, P =.003) for all-cause mortality."
(he only study that seems to be suggestive of the values dr. Phinney is talking about, perhaps it is the source of his numbers?).

But:

2014.06 Dietary Salt Intake and Hypertension (PMCID: PMC4105387)
“A single RCT showed an increase in the risk of all-cause death in those with congestive heart failure receiving a low-sodium diet. In contrast, He et al. (52) simultaneously analyzed normotensive individuals and hypertensive patients from the same studies including Taylor’s meta-analysis. They reported that salt reduction at 2.0 to 2.3 g per day significantly decreased the risk of cardiovascular diseases (20% of decrease). However, in most studies supporting the fact that salt reduction increases the risk of cardiovascular diseases, methodological problems have been indicated (47,49), or study subjects were high-risk patients (46,51).”
(references 47 and 49 are to the two studies cited above, hence the highlighting).

And this is just one example, I suggest going over the whole paragraph goo.gl/y81ZA9.

Should be mentioned as well:
2012 WHO meta-analysis ( goo.gl/B4fy6d, pdf)
p.13: “The effect of reduced sodium intake compared with usual sodium intake on all-cause mortality was not statistically significant (RR 0.70, 95%CI: 0.44, 1.14).”

Anyhow, I agree that the 2.3g/day sodium value is probably too low, especially on keto, but based on what I’ve seen I don’t see any basis for making any concrete recommendations/conclusions. Once again, if I’m missing something feel free to enlighten me.

Edit: to be perfectly fair, here is the referenced NEJM and Mcmaster data, respectively:
goo.gl/v4O0Kt
“an estimated sodium excretion that was below 3.00 g per day was also associated with an increased risk of the composite outcome (odds ratio, 1.27; 95% CI, 1.12 to 1.44).”
goo.gl/Ypz3W8
“lower sodium excretion (8.6%; [HR, 1.19; 95% CI, 1.02-1.39] for 2-2.99 g/d, 10.6%; [HR, 1.37; 95% CI, 1.09-1.73] for <2 g/d) were associated with an increased risk of CV death."
Figure 1 forces me to conclude that dr. Phinney’s right, to the extent that 50% increase in risk are indeed gained. At which value they are gained is an entirely different question though. #TIL.

Great job by the interviewer, extremely knowledgeable and well prepared. Amazing info in this video, I’ve already texted it to some ppl. Crazy how many ppl demonize salt

What is this doctors specialty? BC if he is an MD or DO, he must be a hated man in his profession for spreading the truth. Good for him.

Brilliant commentary, Mike. The most poignant video I have watched of yours so far. I suffered from overtraining syndrome roughly one year ago and discovered increasing my salt intake was a key pillar toward my recovery. Thank you so much for the broad spectrum of information you provide. I have religiously applied the concepts and have nearly fully restored my health 100% naturally.

this conversation about salt is a GEM……………it goes into my permanent records. I learned about the importance of salt a couple of years ago from Barbara O’Neill, Nd from New Zealand. also a fantastic talk about water/salt/hydration. It takes a bit different approach, but her lecture and this conversation about salt SHOULD BE A “MUST LISTEN TO” for EVERY SINGLE ADULT AND CHILD………….JUST BRILLIANT. here is the link to barbara’s lecture: https://youtu.be/Fa3nJpX5QFs

this is very interesting, though he loses credibility when he pushes a low carb diet and says sugar causes insulin insensitivity (not an accurate statement) it is intramuscular lipids which block insulin (from high fat diets) and we can see evidence of this by clinical trials where low fat diets are used to reverse insulin sensitivity (curing type 2 diabetics), even whilst eating very high carb.

great video thank you for your work Dr Phinney was the final piece of the puzzle I was missing for years. Currently living in the nutritional ketosis and will need look back.

gzzz… i have been avoiding salt lately, ugh. Come to find out i may need more of it. Bravo info… giving me more to think about it. I think we found the Linus Pauling of salt.

I am confused why Dr. James DiNicolantonio recommends Redmond’s Real salt for iodine because it has only a minuscule amount. Redmond’s even says on their website: “Redmond’s Real Salt does contain naturally-occurring iodine, but not enough to satisfy the recommended daily allowance of 150 micrograms.”

Doctors oath….”first do no harm…” Let’s dissect this. Do no harm to whom? The revenues of hospitals and doctors? Because the media and government need to keep people sick to profit. Low sodium diets are a one way ticket to the doctor. No red meat? No animal fats? Yep, more false information and propaganda.

“nobody is consuming any copper”… I am rather sure there is another talk, possibly with this same person, where he states that copper (and I think iron too) plays role in development of neurodegenerative disease and nobody can avoid exposure to those elements because they are coming to our drinking water from the plumbing pipes.

When I took Himalayan salt in my water and coffee my blood pressure went to 160 over 110 taking lisinoprol didn’t get it down low enough what can I do to take salt and keep BP low?

Grass fed beef liver is loaded with copper. You’ve got to be careful. Eating large amounts of it long term is a good way to get copper overload.

It is so good to hear this talked about as this is another area the medical community has gotten ut completely wrong. Sometimes I wonder if its not by design. While he is correct about the benefits of salt I was disappointed to hear how uninformed this doctor is in regards to Iodine and several other minerals and elements the body needs. He is also extremely misinformed in thinking no other books on salt have been written prior to his. He is by no means the leader in this field. Dr Brownstein has him beat by at least 10 years and there are others as well. That said the more info out there the better.

Look up the over 200 papers Dr. Dincolantonio wrote. You’ll discover not one of them is a piece of original research. They are all without exception opinion articles. The man’s degree is in pharmacy not someone who is a legit research scientist. Salt is the deadliest addition to the human diet since history began. We’ve only been using this stuff for the last 5,000 years when we started mining this poison, and we’ve been farming for 10,000 years. Paleo man did not use salt. The Intersalt study showed us that the 22 small populations on this planet that used little or no salt had no heart disease, no strokes, no type 2, no high blood pressure and no dementia. Do your body and brain a favor and minimize salt in your diet. Think about why diets like Paleo, low carb, Mediterranean, Omnivore, Fruitarian, high carb vegan, raw vegan etc all show health benefits. How is this possible when these diets are all so different from each other? The answer is simple. They all eliminate processed food where we get 85% of our sodium. They are all low sodium diets. And that is why they all show health benefits. Let’s face it, if it ain’t in the food naturally your body doesn’t need it.

Thanks for making these videos. I find it fascinating that when I was a kid I would do a lot of these things intuitively. I would never eat breakfast and I loved butter, salt, fish, and stake. I got a lot less healthy when I was growing up and started follow other peoples eating habits.

Copper in foods: https://www.healthline.com/nutrition/foods-high-in-copper liver is full of it, so not true what he is talking about animal foods not having copper! We are animals, we need copper so do animals, so logical that animal bodies have everything our bodies need! Also, you need less of some nutrients on the animal diet because you are not taking in other things that deplete it, like carbohydrates!

GOOGLE
“Over time, the extra work and pressure can stiffen blood vessels, leading to high blood pressure, heart attack, andstroke. It can also lead to heart failure. There is also some evidence that too much salt can damage the heart, aorta, and kidneys without increasing blood pressure, and that it may be bad for bones, too.”

Salt holds water in the body. I put 1 tsp of salt in 1L of water and didn’t pee all day. Is that bad? The next day my pee burned. I was fasting on salt water that day

I just bought a bottle of salt tablets, 1 gm per tab. I am starting with one per day and measure my blood pressure several times a day. So far no increase in BP. I’ll increase to 2 tablets a day next week and continue to check pressure. Lowest all-cause mortality is at 4 gm a day.

Could I just put equal parts Pink, Celtic, and Redmond salts into a grinder and use that to cover all bases?

My mind is being blown by this news. ��

It can’t be coincidence or honest mistake on the part of huge organisations who are in charge of dietary guidelines.
Doing exact opposite of every fucking point of theirs is the way to a healthy life, it seems.

High blood pressure is due to the sodium-to-potassium ratio, not the absolute sodium intake. People need to eat more fresh vegetables and fruits, especially starchy foods like potatoes and bananas which contain a lot of potassium.

I have something really good to say about this, i have experimented with sodium alot when doing Fasting for fat loss. The comparison is really straight forward.
I experimented doing this: On the days that i eat, i eat whatever i want but it is very low sodium. On the days i fast, i drink alot of Salt Water.
On the days i eat i feel sluggish and flat, and if i would go to the gym i can feel it beforehand that the workout would be shit.
On the days i water fast, my muscles feel full and strong as if im walking around with a mini-pump, i feel energetic and if i would go to the gym i know that my workout would be awesome.

My take on this is that its not only for athletes, non athlete people would benefit alot aswell as they would feel much more energetic when they are living their daily life

Salt everything! Interesting story, when dieting down to make weight for a powerlifting meet we calorie cut a little and water cut a lot. In the morning before weighins i feel sluggish and maybe some lactic acid buildup…once we weigh in we eat as many sweet potatoes as we can salted to the max w as much water as we can..w some simple carbs.. I can feel the lactic acid leaving my muscles and my body waking up again. Sodium is absolutely neccesary for muscles to perform. Most under-rated “supplement” out there!!

For a non body builder, I find that I load up on Sea Salt mainly because it helps me to NOT have cramps in my legs and feet while I sleep. Maybe you know something about this. But, I don’t worry at all about how much I will take. I feel it’s loaded with good stuff and can’t hurt me. What’s your take?

I would be scared of all that sodium. I try to limit my salt and never salt my food. Only pepper lots of pepper. I use to salt everything, until I learned what I was putting into my body. Plus the fact most places seem to have enough salt in their foods already.

Fascinating! I can’t say I’ve ever heard this info before. I’m with Christina, I’ve heard a lot about Himalayan Salt, sea salt, etc, but never explained this way for body building. Thanks for the education!

On the question of one exercise you can do, ‘pushups’ would not be the answer.

Squats would be better, because people tend to be deficient in this range of motion as they age, which leads to hip and knee problems.

Doctors HATE salt, but if you are stuffing yourself with sugar, not a prob. The same way they hate fats/oils. In other words, ignore doctors. They are indoctrinated into gov lies regarding what is healthy and what is not. Get nutrition advice from anyone vs a doctor.

It is so good to hear this talked about as this is another area the medical community has gotten ut completely wrong. Sometimes I wonder if its not by design. While he is correct about the benefits of salt I was disappointed to hear how uninformed this doctor is in regards to Iodine and several other minerals and elements the body needs. He is also extremely misinformed in thinking no other books on salt have been written prior to his. He is by no means the leader in this field. Dr Brownstein has him beat by at least 10 years and there are others as well. That said the more info out there the better.

Excellent video!! Huge question. I had my entire colon removed in 2014. I’m doing pretty well. I’m very active. I workout a few times per week, mountain bike and jog in the summer, and also bartend (depletes a lot of hydration when it’s busy). I very much recognize the importance of enough salt intake. I over salt my food with pink salt and actually put salt, potassium, and magnesium into my water daily. So the question is, since I don’t have a colon and am physically active, how much salt do you think I really need? I know it’s probably difficult to even gauge how much. I do notice my veins aren’t as vascular as they should be/ used to be. I feel I probably need way more salt. Any thoughts appreciated!!!

On the question of one exercise you can do, ‘pushups’ would not be the answer.

Squats would be better, because people tend to be deficient in this range of motion as they age, which leads to hip and knee problems.

I have tried to increase my salt intake and I get headaches and I feel like I’m going to have my head explode, so bad I need to visit the emergency room

incredible… salt has been on my mind lately and I’ve only recently increased my consumption of it…like in the last couple of days… and then this video pops up in my feed like magic…. and within the first couple of minutes I’m totally blown away…just wow….. amazing info.. thank you for this..

Been on fasting and keto/carnivore for a while now and just finding out about the importance of quality salt intake my mind is blown.

For anyone interested, we as muslims taught by ahlul bayt to take a bit of salt in one hand and dip your fingers in it and eat it before any meal.

When I was young I removed all sodium out of my diet because I was lead to believe salt was bad.
After 5 years of doing that I started passing out during exercise, and experiencing prolonged nausea and vomiting.
After a few weeks of passing out I gave up exercising cause it was too dangerous.
Years later I found out I had extremely low blood pressure, due to low sodium intake.

Holy shit I was having throbbing headaches(which i never do) as I was watching this video. I hadn’t eaten a lot of salt, or rather I haven’t since I started keto a couple of days ago. I would get sodium mostly from chips lol, and then he talked about sodium. I ran down to the kitchen got a glass of water, squeezed some lime juice and 2 teaspoons of salt. And it was gone literally 2 mins after I finished that glass. Mind fucking blown or it could placebo.

THIS IS why is NOT A GOOD IDEA CUTTING CARBS, carbs hold on to water and salt. And when you cut carbs no matter how much salt you take it just doesn’t work..

im starting to think this video is bullshit, I started taking 2 teaspoons of salt a day after seeing this video and my bloodpressure jumped from normal to 135/90, im going to try to cut the salt i take in hhalf and see if it normalizes

GOOGLE
“Health authorities recommend between 1.5 and 2.3 grams of sodium per day. Yet, increasing evidence suggests that these guidelines may be too low. People with high blood pressure should not exceed 7 grams per day, but if you’re healthy, the amount of saltyou’re currently consuming is likely safe.”

GOOGLE
“But too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. It can also cause calcium losses, some of which may be pulled from bone. Most Americans consume at least 1.5 teaspoons of salt per day, or about 3400 mg of sodium, which contains far more than our bodies need.”

I’ll stick with Aajonus on this one. Salt is crystallised rock. We’re aren’t supposed to eat rocks. It acts as an explosive destroying red and white blood cells.

hey bro, i like this talk. because i approval of salt. and also i like meat. i don’t care much for cocaine, but i hear that good to.

I have cottage cheese almost daily and it’s a great protein source whether you’re gaining mass or on a cut. Yes it has sodium in it but if your workouts are hard, fast and moderate to high in volume you’ll be sweating a lot so you need the salt. Many top bodybuilders like Park, Reeves, Arnold etc consumed salt in their foods like cottage cheese. Didn’t do them any harm.

This was awesome, answers alot of questions regarding why you get a crazy pump after smashing some Mc Donalds in my teenage years����������

Good and informative however 2.5 minutes of random bs before u start breaking the topic down on a 8 minute video doesn’t get u any new subs that’s for sure

Name the foods that Contain high amounts of HISTAMINES, please? Explain what FOODS & beverages & SNACKS & Cereals that will NEUTRALIZE HISTAMINES.
PLEASE? Greater insight to daily HISTAMINES CONSUMPTION. HOW to RESTRUCTURIZE OUR Breakfast FOODS & DINNER MEALS: TEACH all ages need to be familiar: KNOWLEDGEABLE about for better ability to CHOOSE better HEALTH ��������������������������������

I recently picked up some military mre’s thinking it would be a fun thing to eat. Well after eating multiple meals/ portions of this food over a days time I got sick and puked up blood. My stomach felt like was on fire. I calculated I ate about 8,200 mg of sodium within like 24 hours… Would this much sodium do damage to the stomach to cause bleeding? After reading the labels this mre food is full of preservatives too so I’m not sure what caused this, but feel like I have a ulcer or gastritis now. Waiting to see a doctor now

High blood pressure is due to the sodium-to-potassium ratio, not the absolute sodium intake. People need to eat more fresh vegetables and fruits, especially starchy foods like potatoes and bananas which contain a lot of potassium.

I have something really good to say about this, i have experimented with sodium alot when doing Fasting for fat loss. The comparison is really straight forward.
I experimented doing this: On the days that i eat, i eat whatever i want but it is very low sodium. On the days i fast, i drink alot of Salt Water.
On the days i eat i feel sluggish and flat, and if i would go to the gym i can feel it beforehand that the workout would be shit.
On the days i water fast, my muscles feel full and strong as if im walking around with a mini-pump, i feel energetic and if i would go to the gym i know that my workout would be awesome.

My take on this is that its not only for athletes, non athlete people would benefit alot aswell as they would feel much more energetic when they are living their daily life

Salt everything! Interesting story, when dieting down to make weight for a powerlifting meet we calorie cut a little and water cut a lot. In the morning before weighins i feel sluggish and maybe some lactic acid buildup…once we weigh in we eat as many sweet potatoes as we can salted to the max w as much water as we can..w some simple carbs.. I can feel the lactic acid leaving my muscles and my body waking up again. Sodium is absolutely neccesary for muscles to perform. Most under-rated “supplement” out there!!

For a non body builder, I find that I load up on Sea Salt mainly because it helps me to NOT have cramps in my legs and feet while I sleep. Maybe you know something about this. But, I don’t worry at all about how much I will take. I feel it’s loaded with good stuff and can’t hurt me. What’s your take?

I would be scared of all that sodium. I try to limit my salt and never salt my food. Only pepper lots of pepper. I use to salt everything, until I learned what I was putting into my body. Plus the fact most places seem to have enough salt in their foods already.

Fascinating! I can’t say I’ve ever heard this info before. I’m with Christina, I’ve heard a lot about Himalayan Salt, sea salt, etc, but never explained this way for body building. Thanks for the education!