Nutrition High Salt Intake Is Beneficial

[Kenny Croxdale]

The Salt Fix: Why Experts Got It Wrong

Below is some interesting information from an interview with Dr James Dinicolantonio (Pharmacist)

Before posting some of my Cliff Notes, let me touch on...

The Law of Unintended Consequences

Essentially, this means that when you do something wrong, it turn out right or when you do something right it turn out wrong.

Here is what I found out years ago by "Dumb Luck"...

Anecdotal Carbohydrate Loading For Strength

Years ago, I use the Kegogenic Diet to try and make a Powerlifting Weight Class. Since I was clueless about the Ketogenic Diet, it was more of a quazi-Ketogenic Diet.

With two and a half weeks to go before the meet, I was 8 pound over the weight the weight class that I wanted to be in or 8 pounds under that weight class I was in. My strength had really dropped for various reasons. The main reason was that I was I was clueless about the Ketogenic Diet and how to make it work.

I said screw it and Carb Loaded. I gained right at 8 pound of primarily water weight. vI felt like crap but my strength jumped up.

What I now realize is that the Carb Load was more due to the increase in my salt...duh.

Essentially, I elicited the same Creatine Cell Voluminizing effect via Carbohydrate Loading. However, I am a non-creatine responder, Creatine doesn't work for me.

Cell Voluminizing

One of the reason that Creatine works is Cell Voluminizing, a large gain in water weight. The Muscle Cell becomes "Superhydrated".

As we know, dehydration cause a decrease in performance. Cell Voluminizing has demonstrated that "Superhyperdation" creates an increase in performance.

With that said, I am a Creatine-Non Responder. However, my Carb Loading elicited the same effect

Car Tire Analogy

Think of your Muscle Cells as Car Tires. As we know, if your tire are under inflated, you Car Gas Mileage isn't going to be that good.

However, if your Car Tires are OVER Inflated, you're going to get great Car Gas Mileage. Unfortunately, over inflation of your car tires isn't good for the tires.

Now let look at Dinicolantonio's research on the Health Benefits of Increased Salt Intake...

High Salt Diets & Athletic Performance w/ Dr. James Dinicolantonio (Pharma D)


1) Sodium increases blood circulation

2) One of the primary causes of Overtraining salt depletion, depletion; low hydration levels.

3) Decreasing sodium lowers blood pressure because blood volume goes down. However, a decrease of blood volume produces an increase in resting heart rate.

4) When sodium intake is below 3,000 mg/day, stress hormones increase; stiffening of arteries occurs, creating a worse effect.

5) Low Sodium Symptoms: Increase

d Resting Heart Rate, Fatigue, Dizziness/light headed when standing up, Postural orthostatic tachycardia syndrome (POTS)

6) Low Sodium Intake, Insulin, Triglycerides, LDL, Body Fat increases; HDL decreases. Elevated BUN on blood lab.

7) Low Sodium intake is harder on the kidneys. The kidney work harder to reprocess.

High Sodium intake is easier on the kidneys. Less work is involved for the kidneys when it is provide in a the diet rather than having to reprocess it.

8) Sugar and Low Sodium cause Insulin Resistance.

9) High Sodium increases Insulin Sensitivity.

10) Low Sodium may lead to higher Blood Pressure; higher Sodium may decrease Blood Pressure.
10) High Blood Pressure is primarily genetic and stress related.

11) Pre Workout Sodium intake elevates performance. Recommended Pre Workout Sodium Dosage: 1 Teaspoon for each hour of training.

12) High Sodium for Exercise:

a) Reduces Heart Rate

b) Regulates Body Temperature, cools you off.

c) Increases Blood Circulation

d) Increases "Cell Voluminizing"

13) High Caffeine (Coffee) depletes Sodium.

14) Low Sodium intake increased Sugar cravings.

15) Low Sodium and Exercise: Sodium is stripped from the bones, along with calcium and other minerals; causing osteopenia and/or osteoporosis.

16) Sodium increases the absorption of Calcium.

17) High Sodium intake reduces the risk of Kidney Stones.

18) If you consume Sodium and you legs swell up, your blood vessels are leaking into the interstitial fluid.

19) Sodium is he "Gateway" to Eating Healthy and Exercising.

Kenny Croxdale

 

[Antti]

@kennycro@@aol.com how would you recommend one to take salt before a workout, or before and during a meet, especially one with a two hour weigh-in? For example, how long does it take for the salt to be absorbed?

 

[Steve Freides]

@kennycro@@aol.com, I am with you on this one. As an older, smaller lifter, I don't eat much, anyway, and I keep an open dish of sea salt on my stove and have been known to walk by and grab a pinch or two whenever the mood strikes me. It is one consequence of eating less food - you get less salt.

-S-

 

[Bret S.]

The Salt Fix: Why Experts Got It Wrong

Below is some interesting information from an interview with Dr James Dinicolantonio (Pharmacist)

Before posting some of my Cliff Notes, let me touch on...

The Law of Unintended Consequences

Essentially, this means that when you do something wrong, it turn out right or when you do something right it turn out wrong.

Here is what I found out years ago by "Dumb Luck"...

Anecdotal Carbohydrate Loading For Strength

Years ago, I use the Kegogenic Diet to try and make a Powerlifting Weight Class. Since I was clueless about the Ketogenic Diet, it was more of a quazi-Ketogenic Diet.

With two and a half weeks to go before the meet, I was 8 pound over the weight the weight class that I wanted to be in or 8 pounds under that weight class I was in. My strength had really dropped for various reasons. The main reason was that I was I was clueless about the Ketogenic Diet and how to make it work.

I said screw it and Carb Loaded. I gained right at 8 pound of primarily water weight. vI felt like crap but my strength jumped up.

What I now realize is that the Carb Load was more due to the increase in my salt...duh.

Essentially, I elicited the same Creatine Cell Voluminizing effect via Carbohydrate Loading. However, I am a non-creatine responder, Creatine doesn't work for me.

Cell Voluminizing

One of the reason that Creatine works is Cell Voluminizing, a large gain in water weight. The Muscle Cell becomes "Superhydrated".

As we know, dehydration cause a decrease in performance. Cell Voluminizing has demonstrated that "Superhyperdation" creates an increase in performance.

With that said, I am a Creatine-Non Responder. However, my Carb Loading elicited the same effect

Car Tire Analogy

Think of your Muscle Cells as Car Tires. As we know, if your tire are under inflated, you Car Gas Mileage isn't going to be that good.

However, if your Car Tires are OVER Inflated, you're going to get great Car Gas Mileage. Unfortunately, over inflation of your car tires isn't good for the tires.

Now let look at Dinicolantonio's research on the Health Benefits of Increased Salt Intake...

High Salt Diets & Athletic Performance w/ Dr. James Dinicolantonio (Pharma D)


1) Sodium increases blood circulation

2) One of the primary causes of Overtraining salt depletion, depletion; low hydration levels.

3) Decreasing sodium lowers blood pressure because blood volume goes down. However, a decrease of blood volume produces an increase in resting heart rate.

4) When sodium intake is below 3,000 mg/day, stress hormones increase; stiffening of arteries occurs, creating a worse effect.

5) Low Sodium Symptoms: Increase

d Resting Heart Rate, Fatigue, Dizziness/light headed when standing up, Postural orthostatic tachycardia syndrome (POTS)

6) Low Sodium Intake, Insulin, Triglycerides, LDL, Body Fat increases; HDL decreases. Elevated BUN on blood lab.

7) Low Sodium intake is harder on the kidneys. The kidney work harder to reprocess.

High Sodium intake is easier on the kidneys. Less work is involved for the kidneys when it is provide in a the diet rather than having to reprocess it.

8) Sugar and Low Sodium cause Insulin Resistance.

9) High Sodium increases Insulin Sensitivity.

10) Low Sodium may lead to higher Blood Pressure; higher Sodium may decrease Blood Pressure.
10) High Blood Pressure is primarily genetic and stress related.

11) Pre Workout Sodium intake elevates performance. Recommended Pre Workout Sodium Dosage: 1 Teaspoon for each hour of training.

12) High Sodium for Exercise:

a) Reduces Heart Rate

b) Regulates Body Temperature, cools you off.

c) Increases Blood Circulation

d) Increases "Cell Voluminizing"

13) High Caffeine (Coffee) depletes Sodium.

14) Low Sodium intake increased Sugar cravings.

15) Low Sodium and Exercise: Sodium is stripped from the bones, along with calcium and other minerals; causing osteopenia and/or osteoporosis.

16) Sodium increases the absorption of Calcium.

17) High Sodium intake reduces the risk of Kidney Stones.

18) If you consume Sodium and you legs swell up, your blood vessels are leaking into the interstitial fluid.

19) Sodium is he "Gateway" to Eating Healthy and Exercising.

Kenny Croxdale

+1
I'm a big proponent of Himalayan pink salt, I load up my eggs with them and don't spare it for dinner or other meals, seems I have an internal meter as @Steve Freides does regarding my body need for salt.

One thing you didn't mention is the need for several types of mineral salts, these are essential for maximum performance. I believe pink salt and harvested sea salts contain much more than sodium, the sodium content of these is around 40%.
On the rare occasions I get cramping I take 'Bioplasma' mineral salt tabs dissolved under the tongue, within minutes the cramps are gone and don't return.

 

[ali]

Yup, always salt and vinegar on my fish and chips. Chips being the proper word for fries, by the way.
I dunno, have they got it all wrong?
Perhaps the fit population need more than sedentary peeps. But you could argue a lot of nutritional info isn't appropriate for athletic pursuits, like calories and whatnot.
Given the quantities of salt in processed food and the amount of it consumed perhaps not adding anymore is just the public health message pitched at those whose health has been compromised by -what some believe- too much salt.
Unsalted chips are just rubbish anyway.

 

[Snowman]

For example, how long does it take for the salt to be absorbed?

Water and salt tend to get absorbed in the same place, and I believe water is absorbed within 5-15 minutes of drinking. I would bet salt is absorbed similarly, although as @Bret S. mentioned, some people put it under the toungue and it seems to be able to absorb into the blood. I wouldn't want to do that with a couple teaspoons of salt, though.

Not to sidetrack the thread, this is an interesting article on weight cutting and rehydration done well, using salt and water. It's for a 24 hour weigh in (and a little extreme), but I imagine a you could still shift things by a couple kilos with a two hour weigh in.

On a personal note, I have never restricted salt, but after hearing some of what DeNic had to say I started eating more, especially pre and post workout. Made a small but definitely noticable difference.

 

[Bret S.]

I would bet salt is absorbed similarly, although as @Bret S. mentioned, some people put it under the toungue and it seems to be able to absorb into the blood. I wouldn't want to do that with a couple teaspoons of salt, though.

The mineral salt tabs are small, barrel shaped and you sprinkle 6-10 into the cap, then pour them under the tongue without touching them. They taste almost sweet with a hint of chalkiness when dissolving. I too would not want to put salt piles directly under the tongue in any quantity. Haven't read it for awhile but I have a book on mineral salts and how different ones can be used to treat different ailments, pretty fascinating stuff..

 

[North Coast Miller]

Have been prehypertensive most of my adult life, and hypertension runs in my family. Years ago I binged on roasted pumpkin seeds for a day, loaded with fine ground salt.
Leaned over to check print quality from Heidelberg S press, straightened up and my nose was running-to my surprise bright red blood. Followed by raging headache and tightening in left elbow, no chest pain thankfully.
Soaked a mechanics towel with blood, took an hour or so to stop entirely, corresponding to relaxing of other symptoms.
Restricted sodium and have never had a repeat. I will add small amount of salt to meals I have prepared from scratch, but any meals using boullion or other sources of salt I won't add any extra. Too much sodium in a single meal gives me a headache shortly after that can last for an hour or so.

True that many people have no issues with sodium and BP and any risk is overblown for the general population, but in some cases there is a definite link. I love the stuff.

 

[Bret S.]

Years ago I binged on roasted pumpkin seeds for a day, loaded with fine ground salt.

These are one of my favorite snacks, strange what happened to you. Have you always had nose bleeds growing up? I know some people get them seemingly out of nowhere but it sounds like you're pretty sure it was from excess water retention due to the sodium in the salt.

 

[North Coast Miller]

These are one of my favorite snacks, strange what happened to you. Have you always had nose bleeds growing up? I know some people get them seemingly out of nowhere but it sounds like you're pretty sure it was from excess water retention due to the sodium in the salt.

I get nosebleeds never, a little in the tissue if its really dry out in the Winter.

That was definitely one of those moments when "The Fear" is put on you and resolve to make a change on the spot.

 

[Bret S.]

I get nosebleeds never, a little in the tissue if its really dry out in the Winter.

That was definitely one of those moments when "The Fear" is put on you and resolve to make a change on the spot.

That would get my attention..

 

[kiwipete]

The Salt Fix: Why Experts Got It Wrong

Below is some interesting information from an interview with Dr James Dinicolantonio (Pharmacist)

Before posting some of my Cliff Notes, let me touch on...

The Law of Unintended Consequences

Essentially, this means that when you do something wrong, it turn out right or when you do something right it turn out wrong.

Here is what I found out years ago by "Dumb Luck"...

Anecdotal Carbohydrate Loading For Strength

Years ago, I use the Kegogenic Diet to try and make a Powerlifting Weight Class. Since I was clueless about the Ketogenic Diet, it was more of a quazi-Ketogenic Diet.

With two and a half weeks to go before the meet, I was 8 pound over the weight the weight class that I wanted to be in or 8 pounds under that weight class I was in. My strength had really dropped for various reasons. The main reason was that I was I was clueless about the Ketogenic Diet and how to make it work.

I said screw it and Carb Loaded. I gained right at 8 pound of primarily water weight. vI felt like crap but my strength jumped up.

What I now realize is that the Carb Load was more due to the increase in my salt...duh.

Essentially, I elicited the same Creatine Cell Voluminizing effect via Carbohydrate Loading. However, I am a non-creatine responder, Creatine doesn't work for me.

Cell Voluminizing

One of the reason that Creatine works is Cell Voluminizing, a large gain in water weight. The Muscle Cell becomes "Superhydrated".

As we know, dehydration cause a decrease in performance. Cell Voluminizing has demonstrated that "Superhyperdation" creates an increase in performance.

With that said, I am a Creatine-Non Responder. However, my Carb Loading elicited the same effect

Car Tire Analogy

Think of your Muscle Cells as Car Tires. As we know, if your tire are under inflated, you Car Gas Mileage isn't going to be that good.

However, if your Car Tires are OVER Inflated, you're going to get great Car Gas Mileage. Unfortunately, over inflation of your car tires isn't good for the tires.

Now let look at Dinicolantonio's research on the Health Benefits of Increased Salt Intake...

High Salt Diets & Athletic Performance w/ Dr. James Dinicolantonio (Pharma D)


1) Sodium increases blood circulation

2) One of the primary causes of Overtraining salt depletion, depletion; low hydration levels.

3) Decreasing sodium lowers blood pressure because blood volume goes down. However, a decrease of blood volume produces an increase in resting heart rate.

4) When sodium intake is below 3,000 mg/day, stress hormones increase; stiffening of arteries occurs, creating a worse effect.

5) Low Sodium Symptoms: Increase

d Resting Heart Rate, Fatigue, Dizziness/light headed when standing up, Postural orthostatic tachycardia syndrome (POTS)

6) Low Sodium Intake, Insulin, Triglycerides, LDL, Body Fat increases; HDL decreases. Elevated BUN on blood lab.

7) Low Sodium intake is harder on the kidneys. The kidney work harder to reprocess.

High Sodium intake is easier on the kidneys. Less work is involved for the kidneys when it is provide in a the diet rather than having to reprocess it.

8) Sugar and Low Sodium cause Insulin Resistance.

9) High Sodium increases Insulin Sensitivity.

10) Low Sodium may lead to higher Blood Pressure; higher Sodium may decrease Blood Pressure.
10) High Blood Pressure is primarily genetic and stress related.

11) Pre Workout Sodium intake elevates performance. Recommended Pre Workout Sodium Dosage: 1 Teaspoon for each hour of training.

12) High Sodium for Exercise:

a) Reduces Heart Rate

b) Regulates Body Temperature, cools you off.

c) Increases Blood Circulation

d) Increases "Cell Voluminizing"

13) High Caffeine (Coffee) depletes Sodium.

14) Low Sodium intake increased Sugar cravings.

15) Low Sodium and Exercise: Sodium is stripped from the bones, along with calcium and other minerals; causing osteopenia and/or osteoporosis.

16) Sodium increases the absorption of Calcium.

17) High Sodium intake reduces the risk of Kidney Stones.

18) If you consume Sodium and you legs swell up, your blood vessels are leaking into the interstitial fluid.

19) Sodium is he "Gateway" to Eating Healthy and Exercising.

Kenny Croxdale

Thank you for posting this excellent summary!

My family love salt but all of our meals are home-made.

Ironically my Dad (70 years old) has an aversion to salt and is on high blood pressure medication all because the bloody doctors still believe salt is 'evil'.

This is the same man who would eat a plate of animal fat when we were children (but not any more)

Perhaps we can't say there is a linear relationship....but maybe there is

 

[Kenny Croxdale]

Ironically my Dad (70 years old) has an aversion to salt and is on high blood pressure medication all because the bloody doctors still believe salt is 'evil'.

Medical Doctors

This is one group that lags behind when it comes to new research for a variety of reasons.

1) They have a limited amount of time for reading new research.

2) Like most individual, once they learn something, it is hard to change their minds.

3) They tend to venture into areas they lack knowledge in; Nutrition, Physical Therapy, Exercise Physiology, Pharmacology, etc.

Physician study diseases. They received approximately 6 hours of college classes in Nutrition and Pharmacology decades ago.

Plumber or Electrician

Would you call a Electrician to fix a problem at your house? The same applies to discussing a topic that is out of the physician's area.

As I have stated on this site, I was have been on the Ketogenic Diet since July 2016 due to a metabolic condition. Research has demonstrated that a Ketogenic Diet is an effective method for maintaining or perhaps improving my situation.

The specialist that I see has state that diet doesn't matter. In trying to discuss it with him, I sited the research from doctors in the field.

My specialist dismissed it. That because he was unfamiliar with the research and did not recognize the doctors that I noted.

This is the same man who would eat a plate of animal fat when we were children (but not any more)

High Fat Intake

As the saying goes, "If you scream it loud enough and long enough, people believe it."

That is true of the High Fat and Sodium Myth.

I was brainwashed like everyone else. I ended up having to "Deprogram myself", which required some work; reading the research and experimentation.

My Ketogenic Experience

After initiating a high fat Ketogenic Diet, my LDL jumped to 170 and Total Cholesterol to 230, high numbers, which concerned me. My Triglycerides were right at 100 and my HDL around 45.

As we know, 70% of cholesterol is produced by your body; diet plays a minor role. Research has demonstrated that when dietary fat and cholesterol are increased, you body will adjust, producing less cholesterol.

Based on that, it logically made sense to stay the course with the Ketogenic Diet. Emotionally, I was ready to panic.

The End Result

By allowing time for my body to adjust my number dropped.

Total Cholesterol: 170, very good.

LDL: 110, slight above normal.

HDL: 48, good.

Triglyerides; 51, beyond excellent.

Triglyceride:HDL Ratio

This ratio is a determinate factor for health.

A bad ratio is 4.0 or higher.

A good ratio is 2.o or below.

My ratio is 1.06!

My General Physician

He continues to push me to take a Statin. He based that off my slightly elevated LDL number, which has no real meaning without looking at HDL and Triglyceride numbers.

There is NO discussion with him on this. His final remake to me was, "Take the statin because I said so (I am the doctor)."

My reply was, "No, because I am the patient".

The Take Home Message

1) As long as a physician "Stays in his lane" and doesn't venture into an area the he doesn't know, I listen.

2) Once he jumps into an area he lacks knowledge in, I quickly shut it down.

Kenny Croxdale

 

[Marc]

I can only echoe @kennycro@@aol.com I recently had blood work done and had a conversation with one of the doctors in the cabinet (young guy, probably fresh out of university). He litarally cringes at my dietrary habit of eating huge amounts of salt, frying in ghee, having eggs everyday...
End results:
Total cholesterol: 174
HDL: 101
LDL: 64
Triglycerides: 44
Triglycerides/HDL: 0.44

 

[Bret S.]

Check this out..
Health Newsletter: Linus Pauling & Rath Unified Theory - Vitamin C, L-Lysine & L-Proline

It's pretty eye opening and explains alot, the currently accepted 'lipid theory' and cholesterol levels are all wet. Research like this tends to get buried, follow the money, statin drugs = BIG $$$$ for pharma companies..

Both my GF and father have lowered their cholesterol levels without statins using this knowledge, regular doses of Vitamin C along with Niacin work to lower cholesterol, the addition of L-Lysine and L-Proline help to dissolve arterial plaque..
Sadly, decades of research in treating disease with natural substances has been buried. Dig some up and read it, you'll be surprised at what has been accomplished long ago and the potential impact it has regarding true health.


Disclaimer: I am not an M.D., this material is for educational purposes only and is not meant as medical advice.

 

[Kenny Croxdale]

I can only echoe @kennycro@@aol.com
End results:
Total cholesterol: 174
HDL: 101
LDL: 64
Triglycerides: 44
Triglycerides/HDL: 0.44

These number are amazing.

It must have been entertaining to watch you physician cringe and then see the numbers.

Kenny Croxdale

 

[Kenny Croxdale]

Research like this tends to get buried, follow the money, statin drugs = BIG $$$$ for pharma companies..

Exactly. The drug companies are diving this. If you have enough money you can do about anything you want, even get away with murder. It's sad.

Kenny Croxdale

 

[Marc]

Also interesting in terms of saturated fats/cholesterol:

 

[Kenny Croxdale]

Also interesting in terms of saturated fats/cholesterol:

Thanks. I listened to all of it.

Kenny Croxdale

 

[vegpedlr]

Regarding salt and hydration, Noakes’s book Waterlogged is very interesting. Discusses research going back to WW2 trying to prepare soldiers for hot climates. You’ll read more about rectal temperatures than you though possible.