How Much Salt Should You Intake?

Check out the full episode of the ThermoDiet Podcast about salt here -
https://www.youtube.com/watch?v=geMhmZuqAIk

In this clip of the Thermo Diet Podcast, Christopher Walker and Jayton Miller discuss how much salt intake you should have.

There's definitely a spectrum in terms of salt needs. Athletes will lose the most salt due to sweating. If you're actively sweating regularly, they've found that you could lose up to 30 grams of salt a day.
What they found is that athletes get really heavily supplemented with salt and they need to restore that or else the athletic performance suffers.

The average person, if you looked at if you were taking table salt, which is basically a 40% ratio of sodium in the salt, you basically need somewhere between 10 and 15 grams a day. Baking soda is another good way to get sodium but that has a lower ratio. It's like 22% or a 27% sodium. So you need upwards of over 20 grams a day if you're going to have these lower ratios.

There's research showing that the myth about swelling to water retention. There's plenty of research showing that water retention actually goes up, it increases with too low of salt levels when you're below three to five grams a day. They're going to have more swelling.

Estrogen also causes more vascular permeability, which leads to more of the fluid within the blood leaking into the other tissues, which leads to an increase in swelling. Especially on the ends of the blood vessels, like the capillaries, the permeability of those increases tremendously and then you just have a buildup of fluid within that tissue that can't really go anywhere.

Eating more salt is actually going to really help with that too because it fuels your glucose metabolism. It has a thermogenic effect by increasing that body temperature. What sodium does is it increases the metabolization of brown fat. Basically by increasing the activity of the enzyme that burns brown fat, it requires sodium to operate properly.

People also get benefits in their sleep. They sleep better because they're increasing the synthesis of GABA. They're also decreasing the amount of adrenaline that they have in the system because if you don't have enough sodium in there, adrenaline is going to be high. Cortisol is going to be high, aldosterone will be high again. You're going to have insomnia because that adrenaline too.

There's other research showing that with that increase in GABA by having more sodium there, in the brown fat burning, you get better slow-wave sleep. That's when you start to really recover. That's when your body's triggering the pulsatile release of growth hormone and all the learning and memory consolidation happens in slow-wave sleep. Sodium is vital for that whole process to happen.

One thing I've also noticed just anecdotally is when I'm really dialed in with the Thermo Diet with a good amount of salt and if I'm really working on sleeping a lot then I get lean really fast. Like noticeably every morning, you're dropping body fat and sleeping very deeply and restoratively. If you look at the sleep cycle app, it's pretty cool to see on certain nights getting into that deep sleep multiple times throughout the night.

If you're in a hyperthyroid state, you're not able to hold onto minerals or electrolytes that well. So you need to increase it even further in a lot of cases. Usually with hypothyroid people, you have an excess of estrogen, and your progesterone is typically low. A lot of the swelling that you see in the mornings, especially in the face and the fingers, that's due to that excess estrogen. It's not the salt that's causing that. So the moral of the story is eat more salt.

Stop restricting your salt. It not only is illogical but there's actually really no evidence demonstrating that it's going to be helpful. There was an analysis on 78 million Americans that found no correlation between salt restriction helping these cardiovascular issues. There was again, an inverse relationship in terms of consuming more salt and having better health.

Видео How Much Salt Should You Intake? канала Christopher Walker