Episode
Using Salt to Optimize Mental & Physical Performance
2:03:03
Published: Mon Mar 14 2022
Description
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 Thesis: https://takethesis.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, LMNT, Momentous (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 Disclaimer
Chapters
This episode discusses the various ways salt craving and avoidance regulate multiple aspects of our health and performance, including athletic and cognitive performance, aging, and dementia.
00:00 - 02:48 (02:48)
Summary
This episode discusses the various ways salt craving and avoidance regulate multiple aspects of our health and performance, including athletic and cognitive performance, aging, and dementia.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
The Borges lab has discovered a category of neurons that can differentiate between sweet foods that contain calories and those that do not, shedding light on the complexity of cravings.
02:48 - 09:00 (06:11)
Summary
The Borges lab has discovered a category of neurons that can differentiate between sweet foods that contain calories and those that do not, shedding light on the complexity of cravings. While it is uncertain if artificial sweeteners have the same effect on humans, animal models have shown that high doses of artificial sweeteners may have a negative impact on the gut microbiome.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
This episode delves into the neural mechanisms that regulate our salt cravings and how the brain and body interact in the context of salt seeking and avoidance, as well as how salt sensing can affect our cravings for other things like sugar and water.
09:00 - 19:03 (10:03)
Summary
This episode delves into the neural mechanisms that regulate our salt cravings and how the brain and body interact in the context of salt seeking and avoidance, as well as how salt sensing can affect our cravings for other things like sugar and water.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
This episode discusses the blood-brain barrier and why it is difficult for substances to pass into the brain, as well as the rate of neurogenesis in humans and where it exists.
19:03 - 26:59 (07:55)
Summary
This episode discusses the blood-brain barrier and why it is difficult for substances to pass into the brain, as well as the rate of neurogenesis in humans and where it exists.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
Vasopressin, also known as antidiuretic hormone, acts on the kidneys to prevent excessive urine production by changing the kidney's function mechanically or chemically depending on the body's salt and water balance.
26:59 - 41:00 (14:00)
Summary
Vasopressin, also known as antidiuretic hormone, acts on the kidneys to prevent excessive urine production by changing the kidney's function mechanically or chemically depending on the body's salt and water balance.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
This episode discusses the relationship between sodium and water balance in the body, including how the kidney uses sodium to conserve water and how the body responds to low sodium levels.
41:00 - 46:40 (05:40)
Summary
This episode discusses the relationship between sodium and water balance in the body, including how the kidney uses sodium to conserve water and how the body responds to low sodium levels. The answer to whether low or high sodium leads to water loss or retention is contextual.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
Dr. Huberman explains the effects of low and high salt intake on the body, including reduced hazardous events with moderate intake, but warns about the danger of high salt intake causing damage to organs, including the brain.
46:40 - 59:52 (13:11)
Summary
Dr. Huberman explains the effects of low and high salt intake on the body, including reduced hazardous events with moderate intake, but warns about the danger of high salt intake causing damage to organs, including the brain.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
The amount of salt intake needed varies based on an individual's blood pressure and postural orthostatic syndromes.
59:52 - 1:07:28 (07:35)
Summary
The amount of salt intake needed varies based on an individual's blood pressure and postural orthostatic syndromes. One should know their blood pressure and address whether an increase in sodium intake would benefit their blood pressure or relieve symptoms of orthostatic disorders.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
The body adapts to a certain amount of salt intake over time, hence following formulas like the Galpin equation is helpful while exercising.
1:07:28 - 1:22:47 (15:19)
Summary
The body adapts to a certain amount of salt intake over time, hence following formulas like the Galpin equation is helpful while exercising. A lack of availability of table salt earlier made people use salty fish to help flavor their food, and low levels of sodium in the bloodstream can cause stress and anxiety.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
Slightly increasing sodium intake through unprocessed sources like sea salt and water can stabilize blood pressure and help manage anxiety, especially when consuming caffeine or on a low-carbohydrate diet.
1:22:47 - 1:35:12 (12:24)
Summary
Slightly increasing sodium intake through unprocessed sources like sea salt and water can stabilize blood pressure and help manage anxiety, especially when consuming caffeine or on a low-carbohydrate diet.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
This episode discusses the relationship between salt and sugar, and how certain sodium intake levels can influence sugar cravings.
1:35:12 - 1:48:57 (13:44)
Summary
This episode discusses the relationship between salt and sugar, and how certain sodium intake levels can influence sugar cravings. The closer foods are to their basic form and taste, the quicker an individual can hone in on their specific salt appetite and salt needs.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
This podcast episode discusses how the level of sodium in our body is linked to the proper functioning of our brain and nervous system, and highlights the importance of maintaining a balance of electrolytes in our body.
1:48:57 - 2:02:49 (13:51)
Summary
This podcast episode discusses how the level of sodium in our body is linked to the proper functioning of our brain and nervous system, and highlights the importance of maintaining a balance of electrolytes in our body.
EpisodeUsing Salt to Optimize Mental & Physical Performance
PodcastHuberman Lab
Huberman Lab is now partnered with Momentous Supplements, which offers high-quality single ingredient formulations that are shipped internationally.
2:02:49 - 2:04:22 (01:33)
Summary
Huberman Lab is now partnered with Momentous Supplements, which offers high-quality single ingredient formulations that are shipped internationally. The partnership also includes a neural network newsletter which can be subscribed to via hubermanlab.com.