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Nutrition expert, James Dinicolantonio, PharmD author of the Salt Fix discusses how low-salt diets can cause overtraining, fatigue and a host of health problems.
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-------------------------------------Key Takeaways---------------------------------
01:57 Dr. DiNicolantonio’s Salt Journey: He had always been into fitness and knew that his fitness suffered if he didn’t have salt. Salt restrictive dietary guidelines made no sense and spurred his research into salt. He has published over 200 papers.
02:53 Losing Salt: We forgot that it is an essential nutrient.
03:57 Table Salt: Minerals like iodine, magnesium, calcium and others is missing from table salt. Celtic sea salt is the highest in magnesium. Redmond Real Salt is Dr. DiNicolantonio’s number 1 go to salt
04:48 Losing Minerals in Sweat: We lose up to 100 micrograms of iodine per hour of exercise.
06:19 Different Salts/Different Minerals:
07:42 Chronic Low Salt Diet:10:05 Indications of Salt Deficiencies: Symptoms can include an elevated heart rate or you are dizzy/light headed, especially when standing from a seated position.
11:49 Blood Markers: Over 6 million Americans have hyponatremia/low blood sodium levels.
14:14 High Salt Diets: Over the past 8,000 years, we have eaten a high salt diet. Our main food preservative was salt. Ancient Romans consumed an average of 25 gm of salt per day.
16:52 Salt and Sugar:
20:27 Primal Salt Intake: Historically sodium intake estimates in regards to evolutionary times in humans were 1400 mg for a meat diet and 400 mg for a vegetarian diet.
22:47 Athletic Performance: On average, we lose ½ teaspoon to 1 teaspoon of salt per hour of exercise. Dr. DiNicolantonio doses himself with salt about 20 minutes prior to his workouts, the amount depending upon duration and intensity.
26:10 Too Much Salt?
27:37 Salt Deficiency and Sugar/Drug Addiction:
30:02 Your Bones and Kidneys and Salt: When salt levels are increased, you drink more, your urine volume increases and the concentration of calcium oxalate goes down.
32:11 Gerolsteiner Mineral Water: Tap water has no salt in it.
35:16 Resistant Starch: Dr. DiNicolantonio had good results from a low carb diet, but after 2 years began putting inches into his waist. Restricting carb intake even more only made this worse. He learned about fiber, resistant starch, which feeds our good gut bacteria, thus improving insulin resistance. His health improved when he started eating beans, Ezekiel bread, and cooled cooked potatoes (which quadruples the resistant starch). He has included resistant starch, but still eats low carb.
37:52 GLP-1: Your intestinal cells will produce GLP-1 when you feed them resistant starch. It improves insulin resistance, reduces blood pressure, helps cardiovascular health, kidney health and helps you get rid of extra salt.
39:37 Culinary Salt: Salting your bitter greens make them much more palatable.
40:40 Stomach Acid: 41:47 Micronutrients: 43:26 Dr. DiNicolantonio’s Favorite Micronutrient: 44:52 Dr. DiNicolantonio’s Favorite Exercise:
47:04 Dr. DiNicolantonio’s Morning Routine
50:04 Dr. DiNicolantonio’s Elevator Pitch:
22 авг 2024
