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cover of episode Using Salt to Optimize Mental & Physical Performance

Using Salt to Optimize Mental & Physical Performance

2022/3/14
logo of podcast Huberman Lab

Huberman Lab

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A
Andrew Huberman
是一位专注于神经科学、学习和健康的斯坦福大学教授和播客主持人。
Topics
Andrew Huberman: 本期播客探讨了盐(钠)在神经系统中的作用,以及它对精神表现、身体表现和健康的关键影响。我们讨论了大脑如何感知体内的盐分水平及其与口渴感的关系;涵盖了肾脏系统和控制体内钠水平衡的激素的生理学;探讨了盐与压力和免疫系统之间的相互作用及其在神经元功能中的关键作用。研究表明,增加钠和其他电解质(镁和钾)的摄入量可能对某些人有益,有助于提高精神表现、减轻焦虑和缓解头晕。然而,其他人可能需要更少的钠。本期播客讨论了如何确定最佳钠摄入量,以及为什么钠摄入量需要根据个人的生活方式进行调整。最后,我们解释了盐如何在许多加工食品中产生“隐藏”的糖分以及由此可能产生的问题。本期播客解释了同行评审的研究结果,概述了盐在整体健康中的重要作用,并描述了任何人都可以使用的一般建议和工具,以找到最佳的盐平衡,从而增强大脑和身体的表现。

Deep Dive

Chapters
This chapter explores the neural mechanisms of salt appetite regulation, focusing on the brain's role in salt seeking and avoidance. It also explains the two main types of thirst: osmotic thirst (related to salt concentration in the bloodstream) and hypovolemic thirst (related to a drop in blood pressure). The role of the kidneys and the hormone vasopressin in fluid balance is also discussed.
  • The brain monitors salt levels via specialized neurons, particularly in the OVLT.
  • Two types of thirst exist: osmotic (high salt concentration) and hypovolemic (low blood pressure).
  • Vasopressin regulates urine output, affecting fluid balance.
  • The kidneys play a crucial role in retaining or releasing substances based on blood concentration levels.

Shownotes Transcript

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)

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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

(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)

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