How to Increase Nitric Oxide Naturally: The Science of N02- Thomas DeLauer
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- Опубліковано 16 вер 2024
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How to Increase Nitric Oxide Naturally: The Science of N02- Thomas DeLauer…
Overview and Benefits:
Nitric oxide is a key signaling molecule throughout the body that is produced by the endothelial cells lining the arteries - it penetrates the underlying smooth muscles and acts as a potent vasodilator that relaxes the arteries. It also keeps the endothelium in shape by curbing inflammation and oxidative stress - it is made by macrophages, which are a type of white blood cell in our immune system. The NO kills bacteria and inhibits the replication of viruses. Boosting nitric oxide is extraordinarily good at preventing cardiovascular disease, as it relaxes arterial walls, dilates the vessels, and improves the flow of blood. NO improves brain functioning and reduces cognitive decline, due to the fact that it greatly enhances blood flow to the brain and functions as a secondary neurotransmitter between nerve cells. Boosting nitric oxide levels can greatly improve the effectiveness of your workouts, due to the fact that your muscles will receive more oxygen and nutrients when your veins are dilated and circulation is enhanced. For the same reason, NO also shortens recovery time (1)
Nitric Oxide and Less Oxygen:
Nitric oxide is thought to modulate respiration due to in vitro studies suggesting it is a reversible inhibitor of cytochrome c oxidase.
- Cytochrome blocks the respiratory chain
- Nitric Oxide inhibits/reverses the cytochromes
- If respiratory chain is blocked, then nutrients aren’t getting through
- Therefore oxygen and other nutrients are able to get through
www.ncbi.nlm.n...
Consuming foods high in nitrate (which converts to nitric oxide) have been shown to lessen the amount of oxygen needed during exercise enabling individuals to exercise longer. (2)
2 Best Ways Increase Nitric Oxide Naturally:
Foods like Beets and Citrus- Beetroot is loaded with nitrates. There are plenty of studies that confirm this food as a vasodilator, which lowers blood pressure. Also, beets are an excellent source of antioxidants and contain betalains, which are anti-inflammatory. Oranges, lemons, and grapefruit contain high amounts of vitamin C, which has been shown to protect your precious nitric oxide molecules from free radical damage. Vitamin C from any source raises levels of nitric oxide synthase, the enzyme that converts L-arginine into nitric oxide. Vitamin C is also a co-factor in reducing dietary nitrite to nitric oxide. Watermelon is loaded with the amino acid, L-citrulline, which gets converted into L-arginine and ultimately nitric oxide. So many people reach for L-arginine supplements, but the body does not absorb it well. L-citrulline is easy absorbed. (5)
References:
1) Nitric Oxide: 20 Ways to Boost NO Levels Naturally | Anabolic Men. (n.d.). Retrieved from www.anabolicme...
2) Reversible inhibition of cytochrome c oxidase, the terminal enzyme of the mitochondrial respiratory chain, by nitric oxide. Implications for neurod... - PubMed - NCBI. (n.d.). Retrieved from www.ncbi.nlm.n...
3) Pardon Our Interruption. (n.d.). Retrieved from www.sciencedai...
4) Boosting Nitric Oxide with Exercise. (n.d.). Retrieved from livelongstayyo...
5)10 Foods to Boost Nitric Oxide. www.thedrswolf...
6) Regular aerobic exercise prevents and restores age-related declines in endothelium-dependent vasodilation in healthy men. - PubMed - NCBI. (n.d.). Retrieved from www.ncbi.nlm.n...
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Beetroot juice with lemon and ginger is the best pre/post workout drink. Give a great pump and sustained endurance.
I love exercise, I can sit and watch it for hours. :-)
😂
Put a mirror in a sauna
ua-cam.com/video/EgptHJ6by2o/v-deo.html
😆😆😆
Lmao
Thanks for the great info. I have been boosting my N.O. levels in the past two months and have seen a dramatic decrease in my blood pressure. I am nearly 70 years old and feel like I am 35. The veggies are critical and each one plays an important role in this process. That's why it is important to know what does what and to vary the veggie intake. Thanks again for an illuminating video! Oh, by the way, my medical provider is cutting most of my meds down significantly. Yipeee!
Thank you Thomas. Just getting into Nitric Oxide ( and Pine Pollen) the past month and already my energy levels, libido and sense of well being have rocketed. I am 60 and feel fitter than I did 30 years ago.
What supplements do u take , sir
What specifically are you doing?
@@ralphlouis2705 Pine Pollen
@@gramps5157 ua-cam.com/video/6v-nTRLEXFk/v-deo.html
My Dad often said, "You gotta get your blood going." He wasn't a doctor. Just a guy who lived to 86 and was active all his life up until the week before he passed.
❤️ My father lived till 90 our father live in our hearts
What about increasing Nitric Oxide levels by 3-4 minute intensive exercise twice a day? There are videos here on UA-cam (one is on this page from Dr. Mercola) that say this is a great way to increase Nitric Oxide. Thanks for your posts.
Great word! I especially appreciate you saying the benefits of Cardio. I do it after my resistance training. I focus on increasing my lung capacity. I actually use cardio to do exactly what you mentioned about blood flow and nutrition/oxygen update. As a result, my body is actually growing lean muscles and I'm feeling more energetic. I'm in my late 40's lean and building lean muscles.
I love these videos how you explain everything from a scientific point of view but in a very understandable way.
Brayden Razavi thanks for tuning in!!
Very well presented info here. I appreciate that you actually stuck to proven verifiable theories and well known studies. I was hoping for more supplements and or foods being mentioned as a sort of.... "Here's the next step" type close..but plenty of info to self help..so Bravo and Cheers!
Your explanation is far better than medical doctors. Thanks.
Most of the "nitric oxide" foods on your list are high in carbs (beets, citrus, watermelon, ...). How do you manage the intake of those foods while on ketogenic diet?
My thoughts too. Maybe only eat the 20g of Carbs worth of Beets, no other veg?
Take dr Berry's advice. Eat bacon and sausage to get nitrites and nitrates !
All this was known to Linus Pauling 40 years+ ago....they thought he was nuts too. Think of Vitamin C as the "rebar" of the circulatory system. Add NO2's....you have "good pipes, and wide pipes". Gotta eat more veggies....meat has it's place...but, we need to eat more veggies.
Good review of information here.
Nitric Oxide also is released when tissue is exposed to polarized near infrared light . Bioptron. It's pretty excellent.
I just understand that Cardio play an important role in workout regime..
I love cardio..
Combining Vitamin C with Garlic is great for boosting Nitric Oxide levels
Thought vitamin c halts NO production?
Could you do a video that includes a meal plan that you would recommend to increase NO. Something that you would use if your NO was low.
Garlic, eggs, grass fed beef, fish, pomegranate, beets, watermelon, cucumber, l-citrulline supplement.
Beets - I got them. Today I picked up some sunflower seed butter. Tasty. You da man. Keep up the great work
Although in the Exeter study BR supplement subjects had a 237% increase in plasma NO2 the power output of the athletes only increased by about 7% during wind sprints. This suggests to me that NO2 increase in the blood does not translate into a measure-for-measure increase in performance.
I've heard studies that say meat, dairy, and oils inhibit the endothelium from producing nitric oxide. What are your thoughts on that?
Best explanation of NO2 metabolism ive seen thx thomas!
Great video Thomas! We are a Skateboarding company, and we use Near InfraRed full body lamps to boost nitric oxide, what do you think about that compared to cardio? Best regards, Christian
Nice video. As someone with an autoimmune disorder, learning this sort stuff is amazing. Would be good to hear thoughts on lymph flow - rarely discussed, but seems somewhat related. Thx.
Che
ck out a vid by Dr John Bergman called : Foods that heal and Foods that Kill .
Amazing info on that one !!
God bless you
Doing about 4 grams of combination l-citrulline and l-arginine ABSOLUTELY makes running easier, don't feel like I'm struggling to breathe. Also great about 20 minutes before interpersonal relations.
Greater detail on what foods to eat would be helpful, thanks for the info tho.
Watermelon
@@ammabeige3362 Way too much sugar.
Great video. I got interested in Nitric Oxide a few years ago after watching Dr Zach Bush’ 4 Min Nitric Oxide Workout and your video is a great explanation of the importance of cardio workouts to produce NO2.
Thomas D that was a very important video
You really should make similar ones of the same subject. Thanks
I heard that L arginine dissolves plaque in your arteries.is this because of conversion to nitric oxide
L-citrulline
I think vitamin K does that
Great start to a complex issue... I'm 67 and cannot always follow everything that you suggested... So, I take L-Arginine and L-Citruline to increase the NO :-) I'd love to hear your take on that...
Include pycnogenol with L-Arginine and L-Citrulline. Pycnogenol is available at a good price from Swanson's. www.ncbi.nlm.nih.gov/pubmed/12851125
watermelon = l-arginine
Wow so good 😊 was try to figure out if mouth taping at night was beneficial to recovery and turns out it is causing nitric oxcide to rise .... question answered 👍🏽
Did you try it? How is experience?
@@bazosmarek7981 yes it does work
@@vanishree1212 if it's possible, could you tell me also your personal benefits? Thank you
This video is important for people who want to prevent - or reverse - heart disease, Thomas. Heart disease is the #1 killer of men and women worldwide. This doesn't have to be; heart disease is preventable by lifestyle choices. Clearly too many people are choosing badly, developing HD, suffering heart attack or heart failure. Post-event, they are prescribed cardiac rehab.
A collection of your videos tailored as "how-to's" for doing cardiac rehab *before* the event would reduce / eliminate the mystery of prevention about "What can I do?"
I mix garlic with milk beets spinach and two raw eggs and some honey and it give me lots of energy
It’ll also give you some serious kidney stones if you’re prone to them.
Damn cardio!.....No matter how much I try to leave It, It comes back.
Great video but how much beat juice am I supposed to drink daily and how often to get maximum results to boost nitric oxide levels?
Eat arugula salad higher in nitrates and eat as much as you like
Thomas, could you add an aspect to your videos about going too far with your recommendation? For example, this video you talk about the advantages of Nitric Oxide based on consuming nitrates. What would be a negative outcome if you over-do it with nitrate consumption?
5:50: Also, the glucose (and possibly fructose) in oranges competes with vit. C for entry into cells
Great video. I would like to know you position on rest. I mean resting from your workout regime. How often and how long. What are the benefits etc.
Hi mate I tell everyone I met here in oz to watch your channel. I have been diagnosed with chronic inflammation so anymore vids on this subject would be great . Also I just signed a lease on a gym , I’ll play you vids on the gyms TVs
Try red light therapy
72h strict waterfasts and/or 24/36 hour hard dryfast are the MOST powerful free thing you can do to lower inflammation EXTREMELY fast.
Search up autophagy and Dr. Ohsumi medicine nobel price 2016
Interesting stuff! How about a video that breaks down the science of optimal calorie deficit - really in depth, even though everything can vary individual to individual. (Covering information that is not readily known to a majority of the population)
Thanks Thomas, I'm an advocate for this information on exercise, better and healthier living.
Great stuff. Thank you so much
Hi ! I remember also reading that nose breathing is a great way to get that Nitric Oxide boost over mouth breathing ~ thoughts? I always drink blended beet greens & stems ~ loads of potassium, too !
Yes, yogic breathing, deep and slow and deliberate, in and out through the nose, is supposed to do so.
@Thomas DeLauer please make videos on fact about ZMA, herbs, Arginine. Thank you so much
Look into Buteyko..breathing though nose while NOT working out also regulates your no,2 system and stops hyperventilating especially during workouts
Nitrates are added to most hot dogs + I get sharp headaches from them. I always look for uncured hotdogs with no nitrates
I appreciate your help Thomas, thank you. I would like to shake your hand one day.
0:25 Whoa, is that rice, and potatoes, and...(gasp) corn??
You are super great Thomas! I have learned so much from you and love that you do not talk down to us!!!
Thanks Thomas, greatly appreciated.
Thomas DeLauer can you make a video comparing "Beet Root powder" and "Beet Juice powder"? I can't decide which is a better fit for me, and I haven't found a helpful UA-cam video that does this. The only main difference I know is that Beetroot powder has less sugar but also less nitrates.
No2 for the body Nos for the car 🏎
P.S don’t mix the two
Great Job Thomas , your information has changed my life!..... Question: What about oral probiotics??
What's the best way to incorporate beet juice while on keto/IF? Would the insulin response to beets throw you out of ketosis?
Ajit Deshpande it would. Even BCAAs kick you out. I did keto for 17 days and it was tough
yes it will
i always learn so much from your videos. your a good teacher, for sure.
What type of beets do you suggest juicing? How much and how often should you drink beet juice? Please advise...
Great video! What are your thoughts of increasing oxygen delivery even further by increasing carbon dioxide in the blood through nose breathing and breath holds during cardio? As well as walking and counting how many steps you can take with breath holds?
Try EWOT (exercise With Oxygen Therapy)
Increasing carbon dioxide is what you DON'T want to do. you want to get rid of carbon dioxide!
@@howtogetoutofbabylon8978 It is called the Bohr Effect. An increase in CO2 concentration decreases blood ph, allowing hemoglobin to release oxygen more efficiently. There is always plenty of oxygen ( under 90% call an ambulance). It is increasing utilization in the presence of CO2 which is key
I was literally going to say the exact same thing as the comment below! Thanks Thomas for all that you do! (and thank you Brayden).
Great info thank you..anything about T levels is awesome..
I might not be 100% agree with all your recommendations but you do take your time to read. Ever considering to starts a carieer as a medical doctor.? Its never too late.
Thank you! I just did it and wow! Dr. Mercola, why do you encourage breathing in and out of the nose for this? Thank you in advance!
Your nose produces nitric oxide naturally but you have to nasal breathe for this. You should be breathing nasally 100% of the time regardless. In through the nose and out through the nose exclusively.
Good Stuff! I'm currently taking L- Citrulline, and Red Beet Powder. I'm going to cut out the Citrulline. And continue the red beet powder, but add super greens. Your thoughts? Thanks for the info, I like to educate myself. And with your help I've grown considerably. I'm 62, and had DVT surgery last year due to a blood clot. Keeping my circulation, and arteries open is key. Keep doing what you're doing! Your a inspiration!
Is citrulline not working for you?
Chewing beets and greens have a greater nitrate conversation than juice . Also arugala collard greens and beet greens have more nitrates than beet roots
I was wondering about that as he said it Joseph. Seemed to me the juice would pass through almost immediately past the "mix with saliva" part of the equation and short circuit the needed reactions.
"conversation"?
Apparently, one shouldn’t mouth wash before ingesting because saliva is super important for conversion to Nitrite. Mouthwash kills beneficial bacteria: www.ncbi.nlm.nih.gov/pubmed/26778277/
Gerry Keagle .
I was on proton pump inhibitor meds for nearly 15 years and your comment about how nitrites are converted to No2 under the influence of stomach acid immediately got my attention. I am in the process of trying to restore my NO2 system now that I am off PPI meds, increased cardio and the increase in nitrate containing foods. Thanks for your insight. I will be watching more of your videos.
Wim hof method raising nitric oxide levels in the body should be a follow up topic to this video. It is a natural way to raise the levels without using foods/juice.
Redwood pills. Is that beneficial to anyone?
Explained very well thank you excellent video
FINALLY someone that understands cardio is a important part of weight training!
whats the right time to take fruits
after a meal or before?
please guide
Biswajit Sahoo how do you take fruits? The answer is when you're hungry take a dosage of fruits and vegetables
It's a waste of energy to think so much about what to eat, when to eat it, when to eat it again, what to eat it with, how much of it to eat, if there's any side effects for eating too much of it, what eating it does in general, what the pros of eating it are, how to absorb it better, what recipes are for it, how much of it to eat to compensate for the energy lost just for asking the questions on how to eat it. 😏
Get the idea? Don't worry so much just eat it lol.
15 minutes min...per DAY of cardio? Thnx!
Do cold showers increase nitric oxide in our body
Dr.
Please help us for Beating SSRI
Hello Mr. DeLauer! I don't know the proper way to ask a question so forgive me if this is the incorrect place or format to do so. I realize that your channel is designed for the Keto "athletes" of the world but there is a growing interest and need to understand the benefits of Keto diets for addressing insulin resistance and other health conditions. Without going into a lot of detail (which you no doubt know), it is a lot harder for middle-aged folks to make the transition to Keto and "fat adaption" when one is insulin resistant. The body really struggles with this transition and blood glucose really jumps around as the body tries to navigate the changes of taking away most of the carbs and using fat for fuel (after decades and decades of using glucose from carbs). Could you bring on some experts that could help us who are dealing with these problems specifically. It has been quite a challenge finding information about the transition problems for those of us in this situation. Quick questions: How long might it take for my blood glucose to drop and stay down? It drops after I eat and is highest in the morning?? Huh? How long does it take (generally) for insulin resistant persons to achieve "fat adaption" and are there specific strategies to help this process? Thanks for helping-- enjoy all the information you provide.
great walktrough impressive info
much thankz
Hi how you doing I was told that this is good for congestive heart failure is this true
Anything that decreases one's circulatory resistance is good
QUESTION - If you eat less carbohydrates than the recommended amount to stay in ketosis, does that free some room up to ingest more protein? (Because excess protein would be converted to carbs of some sort) - Or would this be mitigated by the stress excess proteins put on your kidneys?
Olin's Reflection everyone's tolerance is different and whilst protein in excess is converted into glucose through gluconeogenesis, this will depend on the amount of protein consumed relative to your protein requirement. In terms of stress on the kidney, animal protein has been found to be harder for the kidney and can impact kidney function whereas vegetable sources of protein have been found to have a neutral or positive effect. Dr Greger has some great studies on this. Hope that helps 😊
Olin's Reflection To a degree it depends on your needs as said above... but the type of protein and what you eat it with is extremely important when it comes to staying in ketosis.
As with so many foods, the more you process it the worse it gets, and in this case it couldn't be more true. For example eating 6 chicken legs with skin and with some broccoli cooked in grass fed butter "might" not kick you out of ketosis (depending on how your body currently processes foods, Protein and how keto adapted you are) but chugging down a protein shake will instantly kick you out! Protein that pure will spike your insulin and that means instant kick out time for anyone.
The thing is, if you make it to ketosis (verified with a blood meter), and your on a "well formulated" ketogenic diet... and your past the first full week, you won't need more protein. Ketosis is a protein sparing state by nature.
Thanks you guys! Also Pete - I've actually noticed exactly what you said happening to me. At first I felt like I was hungry for quite a bit of protein, but after a while I feel like my body doesn't crave more than what it needs (much less after about a week)
You lost me at Dr. Greger...
BandB1111111 he has some good science based studies on diet and nutrition including animal protein in connection with kidney function 😊
hey Thomas..what are the best foods to reduce inflammation and help with my lumbar stenosis ?
Thank you for explaining this and putting it all together. I will be my own study and try this. An educated consumer is the best customer. Kinda sorta like being your own guinea pig, Lol! Doctors have a practice, we can have a practice too and practice on ourselves to see what works. Then we can make the doctor's practice on us easier. There are some good doctors who will support and work with us. It's not always about pills and procedures. Prevention is better than a cure. I had a good doctor who asked me what I was eating once when my cholesterol was high. I was eating a lot of cheese. So instead of pulling out his prescription pad he said. Cut way down on the cheese and in 2 weeks we'll check it again. In 2 weeks my cholesterol went down 20 points. So thanks for the video. I'm going to try this.
I drink beet root juice once a day. How long does the effect last?
Appreciate your insight.
I'm eating a mixture of leafy greens,
and beets throughout the day. I'm 67 and 185lbs at 6'1"". How often is your intake and do you still take a NOx booster before workouts?
Hi Thomas !
When building muscle, when do you recommend doing cardio ? in the morning ? or after workouts ?
Thanks
Beet juice and vitamin C makes sense i can't wait to try this. I have had a lot of success with pycnogenol and L-Arginine. I wonder if you used a liposomal vitamin C if that would make the results even better. Problem is finding a good liposomal product that has a shelf life. As far as i can tell, the liposomal encapsulation has to be pretty fresh to work. If anyone knows of a good liposomal product please share.
How should this apply to a Senior Citizen who is disabled? What exercise regimen would you create for me? I am 70 and have acute chronic pain, metabolic syndrome. Is it too late? I am on ketovore for last year and half. Some improvements.
ok, increase nitric oxide by taking in more:
1- beet juice
2- vitamin C
3- cardio exercise
[yawning] gotcha! zzzzzz....
I have been trying to get rid of the numbness in my toes and the balls of my feet. I also believe the over all circulation in my legs has diminished because of the protruding veins. This makes running much harder . I am 68 years old.
Consider supplementing with 600 - 1,200 mg of Alpha Lipoic Acid for the nerve issues, Hesperidin for the varicose veins. If you're supplementing with vitamin B, consider easing up for awhile as too much vitamin B can negatively affect nerves. Pulse all these supplements because a steady diet of them can kinda mess you up. So go on them then off for a week or do them all week and then take a day or two off. It depends on your system.
Please keep doing whatever your doing, thanks for the Info!
Is taking garlic, orange and ginger juice OK to boost nitric oxide production?
Good video, thanx! what mountain range were you on when holding the walking stick?
Love this stuff!
anders js thanks for watching!
What about light? Cytochrome is molecule often mentioned as red and infrared light absorbing in context of LLLT. Infrared can penetrate deeper into muscles. How light and different frequencies affect oxygenation and nutrient transport? At the end it comes down to electron transport chain and ATP?
excellent communicator! great video...
Is nitric oxide NO not NO2.
N2O is nitrous oxide , not the same (laughing gas). Sometimes confused. Please correct me if I'm wrong.
When in creasing N02 to "push" cytochrome c ''out of the way'" so O2 can enter the cell, does this not negatively affect the production on ATP?
it would seem like there is some indication that it does not since the subjects in the study increased their workout time BUT wihtout knowing the specific workout type it is hard to draw a real solid conclussion from that
Thanks for information on Nitric Oxide Naturally on food to eat.
Excellent info, great video! Thanks.👏👏💪💪
Thank you man! New sub here and I can’t wait to learn more from you! Much respect! 🤜🏼🤛🏼
Does brocolli increase nitric oxide also? Thanks in advance Thomas, >I find your info and channel most convincing.
No mention of arginine?
Citrulline malate is way better.
I have trouble lifting. I am male 41 on minimum TRT. I have not lifted for 4 to 5 months due to pneumonia and other problems. I can't lift my 40lb dumbbells for 3x8 reps without my left arm having a pain running up into my elbow. i tried going down to 25lbs dumbbells with 12 to 15 reps and still the pains in my elbows while lifting to full pain failure. Its really screwing up my sets and gains. I usually don't workout until all the soreness is gone from the previous workout which would be probably a week. I am on 1cc of test every 2 weeks, and have a diet of chicken salads and mostly meat and potatoes. Just taking mens over 50 one a day vitamins, Losartan, and drinking water regularly. I don't know if I need creatine or nitric oxide or if I just need to power through my workouts pain and all at this point.
Great talk. Thanks
I also learnt the effects mouthwash has on your NO levels, from dr Jerry Tennant.
Margo Kruger -
I wonder what about chloride in our toothpaste?
Hi Thomas,
I am 52 and unfortunately, I have started having problems with ED. I researched that I need more Nitric Oxide to help with ED. Can you do a video on ED. I have heard to juice beets with watermelon for a liquid viagra.
Thanks
Randy
No
Good explanation, thanks.
Great presentation And information!Thank you