The REAL Killers - Sodium
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- Опубліковано 6 чер 2024
- Just as with anything else in the world, the more people become interested in a certain topic, the more controversy there will be surrounding it. Today we're going over possibly the original nutrient controversy, to find out the role it fills, and if it deserves all the negativity it gets.
The Real Killers - 0:00
What is Sodium? - 1:04
Functions of Sodium - 3:29
Is Sodium Really a Killer? - 6:10
Underconsumption of Sodium - 9:15
High Sodium Foods - 10:58
Conclusion - 11:50
#sodium #salt #bloodpressure #nutrition #diet #healthyeating #highbloodpressure #nutrients
As I click on this video I'm torn between my love of this channel and my love of sodium
he didn't rlly cross any lines & still was scientifically accurate..... maybe except for the sodium & hypertension relationship
@@AAM20000your autism is showing
SAME
Spoiler alert : it’s fine
Sugar is the craziest.
I had tripled my salt consumption a few years ago, it made wonders to my energy levels and emotions, i feel a lot less fatigued, i consume like 6-8 grams of salt a day now.
Back in middle school i always had a visceral craving for salty processed foods, and feel horrible all day,tired and miserable. now i never feel the neccesity of eating fries or proccesed food due to my body not craving salt.
I'm glad it worked for you! The WHO recommends a low intake of
@@ETBrooD Why do you think sodium matters when you have high blood pressure? You must not know we have organs called the kidneys. Their primary function is to filter and regulate the blood, which also includes the pressure.
salt isnt only sodium also natrium
@@arctus35
@@arctus35 I was just about to say... 2300mg is 2.3 grams of salt. 6 grams = 6000mg. I'm American, but I'm quite familiar with the metric system for... reasons.
@@lanceporter3651because salt isn't made only of sodium
Interesting video!
Once again the conclusion seems to be... just avoid highly processed foods and you will probably be fine
Thats not the worst conclusion to come to 😂
But it definitely helps to know why
@@Talon_Fitness Are you also the fallout/skyrim youtuber Caedo Genesis? Same voice.
Table salt is also often fortified with iodine, and for good reason. Reducing salt consumption will definitely have a variety of effects.
Variety of positive cardiovascular effects.
Absolutely crazy you give all this info away for free for us. Truly so grateful for this. This kind of info is usually only available if you pay good money for it, so you taking the time to make nutrition public knowledge (as it always should have been) is just incredible. I can tell how well researched and knowledgeable you are on these subjects. My new fav account on UA-cam, thank you so much
My crisp addiction went away when I started putting salt on my meals. For years I avoided salt, but every now and again I would get an insatiable want for crisps. I finally worked out it was the sodium I was craving. Also, may I suggest buying a natural salt like pink, red, celtic or rock salt as they have all the extra trace minerals (up to 84 of them) that regular table salt doesn't have. Table salt only consists of three things - sodium, chloride and an anti caking agent which is no good for you. Really good informative video, thanks.
No need to check when he already knows @bertsimpson4873
“Crisps” eh
What the fuck are crisps
@@rainc5850fries or chips
@@rainc5850 It's what they call chips in America.
Carbohydrates also cause the body to store extra water. People on a lower carb diet require more sodium, whereas people on a high-carb Western diet will want to limit salt... or ultra processed foods or carbs.
Good point! 👍🏻
For a regular person..if you workout daily then you will need that extra sodium.
Your channel is truly a blessing for anyone trying to improve their health and nutrition. Many thanks !
Whether or not sodium is an issue really depends on your lifestyle and genetic factors. There’s a big range of people from those who need to cut out almost all sodium to those, like me, who need to take sodium supplements to avoid dying. The “daily recommended value” of sodium is 100% a lie for many people. It’s an average, and that’s it.
Lol
If you live near the Gulf of Mexico and spend a lot of time outdoors, you must have a lot of salt. My tee shirt has salt rings at the end of a warm day. I probably drink about 3 to 6 quarts of water too.
Not only is the daily recommended value a lie for many people it's actually on the low end for healthy consumption. If you do basically any physical activity you need to consume more than it says too.
As someone else who needs vastly more sodium than normal I’m curious about your statement of needing supplementation. What reason or condition do you have to need such intervention? I’ve been trying to figure out why I need so much more salt and any insight would be appreciated. Best I’ve come up with is I’m a giant, and dosage limits are directly proportional to the size of the animal.
@@elemenopi55 I had to go to the ER twice due to hyponatremia despite having absolutely no heed to sodium content. After each time being told I didn’t have enough salt I would increase it. The last instance where this came up again was when I started having heart palpitations for several conservative days. I went and got some non iodized salt and went overboard which cured it and they haven’t returned. Last time I had any issue was over a decade ago and I don’t document things anymore. I use the built in salt limiter, my tongue and have to make my food look like powdered doughnuts with salt before it goes off. I’m narcoleptic and disabled so I don’t move around much. More salt helped with this but it’s hard to delineate if the fatigue is from one or the other. So I can’t count on that symptom as a warning sign. I used to sweat a ton when I was younger at the drop of a hat but seldom do anymore. I would even lose all my color if I’m low on salt. More recent tests show I’m fine if on the low end, and again I add salt to already high sodium foods like a crack head. And no doc has so much as given me a guess as to why. They simply don’t know and say what I’m doing seems to be working.
I am so happy to see your channel's success! I can remember your first videos popping up in my suggested. Your content is top-notch. Your macro and micro breakdowns in your tier lists are concise and enjoyable to watch and listen to. Splendid!
Thanks for the consistent high quality that you put out Talon.
This is not a nutrient of course, but I'd love to see you make a video on alcohol and the effects of it on your body. Thanks again for making this content, see you in the next one.
God I love UA-cam. I have been teaching myself about fitness and nutrition the last two years. My algorithm brought this channel up and I am so thankful. Videos are always top tier S class. Much love talon
This video is super informative as always! As someone who has POTS, I’ve always wondered if my recommended higher sodium intake could be negatively impacting certain aspects of my health, but it seems like my minimum sodium requirement might just higher than most. I increase my intake to reduce my symptoms that align with hypoatremia. I’m always excited to see what future research on topics like this could hold!
I eat zero processed food and I’ve had to drastically increase my salt intake take.
My dad had a heart attack at 45 and docs told him to cut out salt. He stopped eating any processed food and was crippled with cramps and pain. Doctors told him to use more salt he was delighted lol. Lived till 80 when he died of cancer and had a great life.
I’m 20, heart attacks also runs in the males of my family but I’ve also had to up my salt intake, up to a year ago I quite regularly got cramps in my calves, hurt like ass. But I started to salt a bit more and I’ve haven’t had the cramps in quite some time. Also I nearly despise the “recommendations”
Agreed, Talon. I've recently started to salt some of my meats again and have felt much better throughout the day. I could see where sodium would be an issue for those who live a largely sedentary lifestyle and consume nothing but processed foods. But if you're eating mostly whole foods and exercise a moderate amount, you're definitely doing more good than harm by supplementing it in with your meals.
Japan has the oldest people and one of the lowest obesity rates, and sodium is basically a cornerstone of the japanese diet lol. with soy sauce and miso being so prevalent.
@@AliceBunny05Yep, because they walk a lot, thanks to their highly efficient train system.
Try adding raw seasalt into water, works wonders for me.
Great video! I like how you took all sides in the debate and explained everything right. There are much higher risks of insufficient intake then if you go over 3 grams per day.
Great channel Talon! I learn a lot. I don’t agree with everything you say but respect all your input. Are you a nutritionist or is this just something you study?
Every day is a great day with a new Talon upload!
This has defo become one of my favourite channels after I started my journey of generally trying to become a healthier person after my friend developed type 2 diabetes. I'm definitely better now and this channel has been a great resource!
Great video once again! Probably the only channel that i've watched all the videos and not only once. I would like to see a video about macronutrients planning throughout the day. For example i see a lot of people pushing good fats and protein in the start of the day and carbs and protein before and after your workout. Does that all matter? How would you organize it? Thanks in advance
Concerning the growing fast food intake: salty food really tastes good! I crave salt too at times.
Yet another helpful video! I should really list what I learned and plan my shopping/cooking accordingly.
Great video. I live in the viscinity of the Middle East and during the super hot summers I usually take an electrolyte tablet in the morning to curtail dehydration. I wish this channel would do a video on fasting, intermittent or otherwise (e.g. OMAD) - that'd be great!
i would LOVE to see a spices or condiments tier list!!
Another great video that blew my mind. I would like to see a video about a few of the vitamins, mostly vitamin C and D, and maybe the different vitamin Bs.
Your nutrition videos have helped me a ton, continue what you are doing, it is a great thing
Very good beneficial information. Thank you for putting this video together my friend!
Hey, you should consider checking out herbs for a nutritional tier list. They can be quite easily added to a variety of foods as a finishing touch, sauces, or brewed into tea, allowing for easy targeted use for specific nutrients. Also quite less well known compared to other foodstuffs by people in general. Could have great educational value.
Great video!!! Whish there was some like Discord community surrounding your content for people to discuss these stuff, and share info, and etc.
I've entered my first year of medical studies, and I must say being able to actually understand the mechanisms of human's biology is super cool.
I dont think you are anywhere near understanding the complexity of the biology of the human body After the first year.
Its like beeing in engineering class like thermodynamics and begin to understand why the room gets hotter when you open the fridge door and because of that think that you are able to build a thermal heat pump on your own
@@JumpstylA78why does the room get hotter?
@@somename5632
because the compressor for the forced phase change does not have an efficiency of 100%; if it did (which would not be physically possible due to friction losses etc.) it would stay the same temperature. But it would never get colder.
@@Flint9250
I suspect you didn't read exactly what I wrote.
Biological processes in our body are just as complex as other natural processes, e.g. thermodynamics.
In addition, he wrote that he is in his first year and apparently already able to understand all processes; I doubted that and therefore compared it with the thermodynamics / heat pump example.
I didn't want to offend anyone, I just wanted to tell him that he still has a long way to go.
Hi
Well said, thank you again for a great informative video!
Great Video! Was hoping for a video about salt! Thanks.
The Korean salt paradox is crazyyy.
Like these videos ! You should do a ranking of herbs / spices / teas (include coffee)
I know this isn't on most people's radars, but this is exactly why I think it would make a great video: magnesium. It wasn't until recently that I learned it can play a role in sleep and anxiety management.
been having magnesium pills for insomnia,
and it worked, but it got too expensive in my area, $20USD for 350grams/12.35 ounces
Just a quick heads up that sodium itself doesn’t travel through different nerve cells as an electrical signal is transmitted.
Rather Sodium is leaving the nerve cell at multiple spots through ion specific channels, that open when a change in electrical charge is noticed. This creates a chain reaction of channels opening in the cell following the direction of the impulse.
The transfer of electrical signal between one nerve cell to another works by neurotransmitters such as acteylcholine or Cloride and not sodium.
Those then either act as an excitatory or inhibitory impulse which basically means it encourages the next cell to „fire“ or discourages it from continuing the impulse.
voltage-gated sodium channels let sodium inside the nerve cell to excite it further down the road. it only gets transported outward to restore the potential.
dude you deserve more views, seriously!
@Talon Fitness - Great content. Have you done one on Potassium yet? If not I'd love to see one on that. Especially as a marathoner, I tend to feel better when I have more potassium...particularly if I'm going long distance.
One on potassium would be great
I used to get muscle cramps a lot because I didn't eat enough salt. The body will deal with having too much salt to some degree but it won't function very well and you won't feel very good without enough of it.
"All things in moderation." Is always a good advice. Especially for food.
Hi talon! Could you give us your in depth food routines? How do you incorporate this knowledge to your daily foods! Thank you!
dying for a Real Killers episode on refined wheat & its products 😎 thanks for what u do
What do you think about the app chronometer? Is it any good for keeping track of your micros?
I've changed my whole diet based on this channel. Still experimenting for ways to get Omega 3s in my diet though without breaking the bank
Canned tuna
@@glazed6178 Just try not to eat too much fish because fish often contains mercury and arsenic.
It's an acquired taste but canned sardines and herring are usually found for under $2, sardines specifically can hover around $0.90 and $1.50 based on location, brand and sales. Speaking of sales and location, another good way is to get cheap omega 3s is to go to an Aldi and wait until they put a 30 or 50% off sticker on some salmon. Just cook it the day you bought it or the day after, ans you get a super filling omega3-filled dinner for like $5-$7, pair with veggies, will feed like 2 or 3 people. You can do this with other stores that discount meat 4-2 days before sell by date.
Flax seeds are great !! Grind them up or add them to a salad for crunch
Try canned sardines and mackerel. Wild planet makes sardines packed in extra virgin olive oil, I have found they're delicious if you saute onion and garlic in the oil from the sardines, then with my fingers I split the sardines in half and remove the backbone (which is edible but not a great texture imo and removing it this way is very easy), add the sardines and mackerel to the onions and garlic, finish with a spritz of lemon juice, and eat it over rice or toast, though I could eat it by itself tbh. It's really delicious on toast with a bit of mayo and a few slices of tomato when tomatoes are in season.
I feel like there needs to be a maybe killers series. Sodium, fats, etc
there is..
@@matik8252where?
Already one for trans fats, processed sugars and sodium.
Love this channel.❤
This was awesome! Thank you!!
PLEASE make a “condiments ranked” video (mayo, ketchup, mustard), it would help so much to understand what exactly are the upsides and downsides of them
high sodium intake is only a problem if you dont work out. you sweat sodium out. but sodium is really not the enemy. i have very high sodium intake. been doing this for 20 years. i am healthy according to the doctors
- Doctor, my leg hurts.
- It's strange, I have the same leg, but nothing hurts.
I’m sorry but that doesn’t mean anything.
@@Georgggg lol. nice joke
I would reslly enjoy getting some recipes you use in your daily life since a lot of you videos have already changed my diet a bit
thanks for the summary
Now that we're tackling things that fall in the grey area between nutrient and killer, I really want to see artificial sweeteners tackled next.
Artificial sweeteners have already been proven time and time again to have no negative effects on humans.
Yes please, with xylitol receiving some attention. It’s the one I use and most discussions fail to mention it.
Great video. I'd like to know more about caffeine
I broadly remember reading a bit of an article about salt and how Koreans who consume considerable amount of salt due to food like Kimchi, yet don't have as problematic health situation as many people in western world, but now I can't find that article to double check...
Please a spices tier list!
I would love to hear you talk about potassium and chloride! I love the taste of salt, so I've recently begun to use a reduced sodium salt (50% NaCl, 40% KCl, 10% MgSO4). Do I have to be careful with the additional potassium or magnesium intake? Most sources I check say that most people get too little of that as it is, so that should be fine. But what about the the chloride intake? Any source I check say that I should watch out for high chloride consumption because of the sodium in NaCl, so that's not very helpful...
Great video, but I think you missed one often overlooked aspect. Sometimes people suffer not from too much sodium, but from too little of the other electrolytes leaving the body unbalanced. It is not just about the amount, but the balance with other minerals. You referenced it briefly at the 11 min mark or so of the video.
When i was in bootcamp, they always taught us to consume at least 2 salt packets a day. That teally helped boost performance in us
great content Sir, Thank You
High sodium doesn't seem to be as big an issue in a diet that also balances with high potassium (lots of fruits and veg)? I'm under the impression that Na got a bad rap while excess sugar consumption was driving up blood pressure.
I had some problems because I didn't consume enough salt.So, salt is very important if you want to have a normal blood pressure and to be hydrated. Too much is bad, but not enough is also bad.
It would be great to see a nutritional tear list on herbs
a bit of added salt for seasoning is pretty nice, I think the problem come from the over consumption of unatural foods
my main sodium intake come from eating seaweed and flour-based products, and i'm good
Could you do a video or quick segment about sugar alcohols? I’m completely lost on how to treat them nutritionally because they’re not always listed as sugars. Do we process them like sugar or are they different? Also other artificial sweeteners would be interesting to me to because they’re in some many protein powders and typical “health” foods but are confusing to navigate. Are some better than others? Or are they all good/bad when compared with “regular” sugar?
talon i've heard a lot of shit about refined carbs including enriched flour (alongside added sugars which you covered). Should I also be avoiding things like white bread or are added sugars the main thing to avoid
very informative!! 😄
My health is completely in this man's hands
Herbs. Love your channel!
Thank you for the videos. I do think the quality and source of sodium counts a lot. big difference of having a diet full of ramen and microwaved lasagna, to spritzing some salt on ur baked potato,
Low sodium ruined my life, i was miserable while I was trying to limit my sodium intake. If only I had known at the time...
could you do a video on root vegetables specifically? Some foods like Jicama and other root vegetables fly under the radar so coverage of some of them could be helpful
Any vegetables that are recommended to me in the pinned comment of the vegetable tier list I'll talk about in a part 2 or part 3 if necessary. Regardless of if they're root vegetables or whatever other type.
Thanks for a fairer presentation of sodium.
nice one ! - people back then in my student appartment called me doctor-saltless for not using any salt at all xD
I would love if you would go through artificial sweetners! I did see other people comment this, but the battle on fats and sugars has created a ton of sugar-free products that look like miracle foods/drinks when it's definitely not. I'm still amazed at how much things like yoghurt still have fat free versions and I can see the fat has been replaced entirely by sugar and sweetners. More depressingly, my local shop only has one kind of full fat yoghurt for sale, and its not even a greek style one lol
Artificial sweeteners are quite thoroughly studied and show no harmful effects on humans despite the many claims otherwise. Can’t speak to the overall composition of the foods you’re talking about, but the zero-calorie sweeteners you’re referring to are just fine for consumption.
@@114avataraang ah okay, I was watching a documentary on ultra processed food with Chris can tulleken and there was a bit there on sugar free foods but it did focus a bit more on the preservatives than the sweeteners itself, not sure if it's a reputable source though, but he does have a lot of content about ultra processed food. If artificial sweeteners are okay, then great :D
@@Ryzawingyeah, there isn't substantial evidence to show they're really harmful other than some that may give some people mild gut discomfort.
@@114avataraang It still depends. Aspartame, advantame, and neotame are not as stable. Acesulfame K is the one I use. The worst sugar alcohol is maltitol (mannitol is actually good and is even a medicine); maltitol has the highest glycemic index and the most calories, making it really not a suitable sugar replacement.
A tip for everyone, from my experience if you get cramps (I often got in the calves) eat more salt
Love the art/icons. Do you draw them yourself @TalonFitness? Kudos
No. I wish I could draw that well. I just find them on the internet
Make a video about collagen next
It's been 5 months since you said you were going to do a part 2 on the fruits tiers
These videos should be shown in schools
When are you gonna drop a cookbook?
This is the topic I have heard the most controversy over recently. I know personally when I was trying to go super low sodium in my diet I was feeling faint and dizzy upon standing and just awful. Then I came across some research that showed communities of people in japan who eat something like 13000mg of sodium a day and have no higher risk of heart disease or high blood pressure. So if massive salt quantities actually had an affect on the body it would be killing these people in their 40s or something right? A lot of the old research seems to frame sodium as the reason for all of this when the diets the people were eating were high in sodium but also other things like fats and added sugars. What if salt got labeled as the enemy and was just there because all those other bad things also have high salt in them.
Another professor I watched talked about how the body does a great job of regulating your salt levels provided if the individual is properly hydrated. Aren't most americans not properly hydrated? I want to see newer salt studies done
You're on the money, salt is a necessary electrolyte. When a person's salt gets too low it can be a medical emergency. It's the sugar,fried,unhealthy oils,processed and general overeating that's driving health issues concerning diet.
for the Japan its normal to eat lots of salt because of the hot climate and lots of sweating during the day
@@askolotus_primemm, not all of japan is hot though and even in summer japan is not deathly hot, it's mostly very humid. Hokkaido is quite cold, actually.
I would love to see a herb/spices tier list!
I second this!!
I haven't looked into all the studies, but my guess would be that the problem is less about the sodium intake itself, and more about the fact that people are getting it from highly processed foods that are almost always extremely calorie dense. When you add obesity into the equation negative outcomes are multiplied
Very nice informative video my friend! ❤
Hi Talon! I know this is of topic but I have a question about eggs. I am fairly obese and want to lose weight. The easiest way for me to do so would be to eat a lot of eggs every day (like 10-15 eggs). Is this ok or is it something that is harmful? Ive seen a lot of contradicting statements on the matter and would love your input!
Tip: buying natural salt such as celtic seasalt also has many other minerals in it in small amounts.
We need an MSG episode. And the misinformation that has spread far and wide due to completely unrelated topics.
People get admitted to the ICU for critically low sodium levels. It’s also harder to treat compared to high sodium
You should a tier list ranking all the essential nutrients
Can't really rank them if they're essential. That would be like me saying what's more important in a car: gas or oil?
I am 55 with elevated blood pressure, not terrible but elevated. I have always exercised both strength training and cardiovascular like elliptical machines. I do not drink or smoke, never really have. Yet I am getting high blood pressure. Two things I am taking now is magnesium complex with switching to potassium chlorides like Nosalt. Seems to help
Sodium is like most things: in moderation, it is good (and necessary in this case), but over- and under-use can be detrimental. I think it is important for people with cardiovascular issues to be very careful with their intake.
Can you do a video about MSG? I've heard tons of conflicting information on it and want to know if it's safe, safe in moderation, or unsafe at any levels
The effects of MSG have been grossly exaggerated and was partially born out of Sinophobia and anti-Chinese sentiments. It's fine, it's just a myth.
considering how long east asians live, it cant be THAT bad
@@SuperShado101East Asian longevity is dropping, along with fertility and so forth. Foods with msg has been on the increase
@@mr.gilbert2790 msg has been used traditionally for centuries/millenia. The real dietary issue is the increase of the unhealthy fast food diet
Didn't expect salt to be a real killer, this video will be interesting
Well, like to know I wasn't so wrong. I wonder if there's a way to measure my levels of sodium to know if I should change my diet or not.
Nice and informative video as always, thanks
Do u feel shitty physically most days? If no, u are doing great. If yes, tben maybe u need to examine your habits and see if you are being real stingy with the salt or overindulging
Can you make a video about energy drinks? I would like to know if it would be okay to drink one a day and would doing cardio cancle out the negative effects(high blood pressure and heart problems)?
I always thought food in the processed world tasted way too salty for my liking, then I looked at the label and found out why.
processed food garbage
Thanks to this video, I’m aware that I might not be getting enough sodium. Thank you!
Can you do a tea tier list?
Great video!
my unprofessional opinion is that if you follow a balanced diet, salt shouldnt be your worry. im notorious for adding too much salt in my food - but i follow a balanced diet and i exercise 3-4 times a week and so far my blood results are excellent
yeah, japanese people seem to be doing fine with their low obesity rate and large population of very old citizens. so I'm gonna stick with that lol.
My approach to sodium is the same as my chickens’ approach to calcium. I put oyster shells in a feeder and the birds will just naturally go to it now and then. They just naturally know when they need it. I don’t add salt to my food unless I’m having an unexplainable need to add it. And hence I don’t even think about it. And it’s sea salt or Himalayan salt only.