Essentials: Using Salt to Optimize Mental & Physical Performance
In this Huberman Lab Essentials episode, I explain how salt (sodium) affects mental and physical performance, as well as cellular health. I describe how the brain monitors sodium levels to regulate thirst and fluid balance, and why salt needs can vary depending on activity level, stress, blood pressure, and diet. I also explain how to determine the right sodium intake for your individual needs and discuss why some people may benefit from increasing salt and other electrolytes.
Read the episode show notes at hubermanlab.com.
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Timestamps
(00:00:00) Salt
(00:00:37) Brain & Monitoring Salt
(00:02:33) Thirst, Osmotic Thirst & Salt
(00:05:35) Hypovolemic Thirst & Blood Pressure
(00:06:59) Sponsor: Function
(00:08:39) Fluid Balance, Kidney & Urine Regulation
(00:11:53) How Much Salt Do You Need?, Blood Pressure, Dizziness & Postural Syndromes
(00:17:29) Replenish Salt for Performance, Tool: Galpin Equation & Exercise
(00:19:15) Sponsor: LMNT
(00:20:46) Stress & Craving Salt
(00:22:29) Electrolytes: Magnesium & Potassium; Low Carbohydrate Diet
(00:25:19) Salt & Sweet Taste, Sugar Cravings, Processed Foods
(00:29:37) Finding Your Ideal Salt Intake, Tool: Unprocessed Food Diet
(00:31:25) Sponsor: AG1
(00:32:50) Neurons, Salt & Action Potentials; Ingesting Too Much Water
(00:34:51) Recap & Key Takeaways
Disclaimer & Disclosures
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The Huberman Lab podcast is hosted by Andrew Huberman, Ph.D., a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine. The podcast discusses neuroscience and science-based tools, including how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health, as well as existing and emerging tools for measuring and changing how our nervous system works.
Huberman has made numerous significant contributions to the fields of brain development, brain function, and neural plasticity, which is the ability of our nervous system to rewire and learn new behaviors, skills, and cognitive functioning. He is a McKnight Foundation and Pew Foundation Fellow and was awarded the Cogan Award, given to the scientist making the most significant discoveries in the study of vision, in 2017.
Work from the Huberman Laboratory at Stanford School of Medicine has been published in top journals, including Nature, Science, and Cell, and has been featured in TIME, BBC, Scientific American, Discover, and other top media outlets.
In 2021, Dr. Huberman launched the Huberman Lab podcast. The podcast is frequently ranked in the top 10 of all podcasts globally and is often ranked #1 in the categories of Science, Education, and Health & Fitness.