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Day two of the week in the books. I may have stumbled into a way to adopt a OMAD strategy into the work week. Gonna run with it and see how it plays out through the week and into the weekend. Also down to the last hole in my 'fat guy' dress belt, another pleasant NSV win as far as I'm concerned.
I do have a couple questions for the collective wisdom out there.
1. I'm going to be taking a look at my salt intake. I have looked at the NHA recommendations on the subject and know like most people I'm way over that. So, what are y'all's thoughts on the subject? What do you feel is a good target intake level.
2. Cortisol is the 'stress hormone' and it contributes to weight retention and gain. I work in a high speed, high stress environment (for the past 30 years) and do eat stress like candy so I'm pretty sure my levels there are through the roof. Is there anything you recommend to eat or take as a supplement to control cortisol or its impact?
Still working on my overall hydration so time to chill for a bit and knock down a liter of water and enjoy a cigar before getting back to doing some work. I y'all are finding some relaxation the evening. Remember to stay mindful about what you eat and if you reach for something off script ask yourself.. 'does this get me closer to my goals'.
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969 kcal
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Fat: 64.63g | Prot: 93.68g | Carbs: 9.00g.
Lunch: Guerrero Chicharrones (Fried Pork Rinds), Best Yet Low-Moisture Part-Skim Mozzarella, Iceberg Lettuce (Includes Crisphead Types), Sports Research MCT Oil, Great Value Canned Chunk Chicken Breast. more...
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 Comments
From what I've seen from Phinney, salt is good for you, and as we get older it's even better. Phinney cites a recent study in the New England Journal of Medicine. Phinney's discussion shouldn't be too difficult to find on youtube, otherwise google it. I use both NaCl and KCl liberally. Cortisol: yes, it can be a problem. You must deal with stress. How? I have found weightlifting absolutely amazing in producing deep relaxation, if it's done properly. Check out Body by Science by McGuff. Oh and also, salt can help reduce stress in some cases. Good luck!
01 May 18 by member: HardDaysKnight
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If you're eating low carb, high fat (keto) the minimum salt recommendation (if I remember correctly) is 5,000 mg
Personally, I eat salt to taste but take extra care to consume a proper amount of potassium to give my body what it needs to keep my electrolytes balanced.
01 May 18 by member: TANSTAAFL13
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as a pharmacist, according to new guidelines, the ideal salt intake is less than 1gram which is 1000mg. If you look at the DASH diet and other sources, <1500mg is a good goal. That being said, the average person eats beyond 4,000mg of sodium in a day, and in no way is 5,000mg of salt healthy. I don't care what diet you're on, that is way too much. I think that you should keep an eye on how much your current intake is, where it's usually coming from, and start to cut back from there. taking in too little is just as dangerous as too much, so I'd suggest that you do what feels good, take your time cutting back, and not focus too hard on a number.
01 May 18 by member: Conversecathy02
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you need more salt if low carb diet is what you're doing. I believe it's 1500 to 2000 mg for everyone else. exercise is the best stress reducer. start off with walking so many benefits even if only 20 minutes a night but aim for 30 or more if you can. then when ready go for a strenuous work out. they really reduce stress. punching bags are awesome :)
01 May 18 by member: sheryl acree
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Thanks for digging out the link Milla! The study published in the NEJ indicates virtually no elevation of risk with increased salt intake and recommends 5 grams as a minimum and 8 grams as a max. Are there people with salt sensitive hypertension? Yes, they should limit their intake. In the study, a salt intake around 2 grams resulted in higher mortality. People on ketogenic diets in nutritional ketosis would generally have an increased need for salt, and increased downside risk. (This study was not significantly comprised of people in ketosis.)
01 May 18 by member: HardDaysKnight
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Conversecarhy02– my name is Kenna. I am a nurse. I track and follow these type of changes in dietary recommendations on an ongoing basis. To my knowledge, the recommendation for salt/sodium intake remains 2300 mg for the healthy person and 1500 mg for anyone with cardiac issues. An exception would be someone who works in a hot environment or outdoors and sweats a lot. I researched to see if I had missed something but could not find anything to support a change in the recommendation to 1000 mg. If you have some references I would like to check them out. Thanks.
01 May 18 by member: Kenna Morton
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Exercise exercise and exercise best stress reducer hands down!!
01 May 18 by member: rubato456
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Thank you all for the info! Much food for thought to ponder. I don't cook with salt or add it to meals. Salt mainly comes during the week when I'm opening a can of chicken/tuna/salmon etc and/or adding a small bag of pork rinds to all cals to my mid day meal. Lots to contemplate and read as the mind runs down this rabbit hole. :D Thanks TANSTAAFL13 for the tip on potassium. I will consider that as well. Still working to shape my day to get exercise in.. for me that will walking and eventually running again.. Weight training just adds stress to the mix because I find it so tedious and really hate it. Now that there are more warm days then not, being out on the scoot is the best stress relief there is for me. Again, thanks everyone, y'all are awesome!
01 May 18 by member: JLente
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