Persistently high blood pressure, even in individuals who eat healthy and exercise, is often driven by chronic insulin elevation due to frequent eating patterns, which prevents the body's pressure-regulating hormonal systems from resetting.
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Most people think blood pressure is all
about salt, but let me tell you about
something I see almost every week in the
emergency department that makes
absolutely no sense on the surface. I'll
check someone's blood pressure and it's
sitting at 160 over 95. A bit
concerning, yes. So, I ask about their
diet. Oh, I eat really well, they say.
Lots of vegetables, home-cooked meals. I
don't add salt to anything. I ask about
exercise. I walk 5,000 steps most days,
sometimes more, they say. I look at
their medication list. Maybe they're
already on a blood pressure medication
that clearly isn't working well enough.
And I'm standing there looking at
someone who on paper is doing everything
right and their blood pressure is still
high. Here's what makes this so
frustrating. They aren't lying. They
genuinely are eating well. They
genuinely are exercising. They've cut
the salt out. They've added the cardio.
They've done exactly what they were told
to do. And the reward they were
expecting, which is normal blood
pressure, hasn't materialized. What's
actually happening is that while they're
restricting all the obvious things,
there's a hormonal system running in the
background, activated every few hours
throughout the day, telling their
kidneys to hold on to sodium regardless
of how little salt they're eating. And
most people have no idea this is even
happening. I'm Dr. Alex. And over the
last 10 years in the emergency
department, I've become fascinated by
what makes us all live longer in a
health care system that's designed to
treat disease once it's happened, not
prevent it from developing in the first
place. And so, what I want to walk you
through today is something that doesn't
get talked about nearly enough in
discussions around blood pressure,
longevity, and metabolic health. It's
not about adding something to your diet
or taking something away. It's about
timing. Specifically, it's about whether
your body ever gets a chance to reset
the hormonal systems that control
pressure in the first place. Because
what I've learned both from seeing
patients in the A&E and also from diving
deep into the physiology behind this is
that you can do almost everything right
on paper and still end up with
persistently elevated blood pressure if
you're making this one fundamental
mistake with how you structure your
eating patterns throughout the day. So,
let's start with section one of this
video. why doing everything right
doesn't always work. Let me paint you a
picture of the typical patient I'm
talking about. They cut out
ultrarocessed foods. They're not adding
salt to their meals. They're walking
five 10,000 steps a day, sometimes more.
They're eating what would objectively be
considered a healthy diet. Whole grains,
lean protein, plenty of veg, fruit for
snacks. They're not drinking excess
alcohol. They're getting reasonable
sleep most nights. On paper, this person
should not have high blood pressure. And
yet, when we check it, the numbers are
consistently above where we'd want them
to be. This is really, really
frustrating for people because they feel
like they've done their part. They've
read the advice, they've made the
changes, and the reward they were
expecting, normal blood pressure, hasn't
come about. What tends to happen next is
that they double down on the same
approach. They cut salt even more
aggressively. They add in more cardio.
They try eating even cleaner and still
the readings don't budge or they only
improve a little bit. The reason this
happens is because blood pressure for
most people isn't purely a volume
problem. If it was, then reducing sodium
intake would work reliably for everyone
because less sodium means less water
retention, which means less volume
inside the bloodstream, which should
mean lower pressure. That's the
traditional model and it does work for
some people, but for many, many others,
especially those who are metabolically
compromised in ways they might not even
be aware of, pressure is being driven by
something else entirely. It's being
driven by signal persistence, by
hormonal systems that are supposed to
rise and fall throughout the day, but
are instead staying elevated almost
continuously. And when that happens, the
pressure system never gets a chance to
stand down. So, with that, let's talk
about insulin for a moment, but not in a
way that you've probably heard it
discussed before. Most conversations
about insulin focus on quantity. How
much insulin your body is producing,
whether you're insulin resistant,
whether your pancreas is struggling to
keep up. All of that does matter, and
I've mentioned this in previous videos,
but it's not the whole picture. What
matters just as much, if not more, when
it comes to blood pressure, is the
pattern of insulin secretion throughout
the day. Insulin is designed to be
pulsatile. That means it's supposed to
spike when you eat, do its job of moving
glucose into your cells, and then fall
back down to baseline levels once that
job is complete. That rise and fall is
not just about blood sugar control. is a
signal to multiple organ systems in your
body about what state you're in at that
time. When insulin rises, it tells your
kidneys to hold on to sodium. It tells
your sympathetic nervous system to stay
slightly more active. It tells your
blood vessels to be in a certain mode of reactivity.
reactivity.
All of that is completely normal and
appropriate when it's happening in
response to a meal and then resolving a
few hours later. The problem arises when
insulin never falls. When it stays
elevated for 12, 14, or even 16 hours a
day because you're eating or drinking
something that stimulates insulin
secretion every 2 to three hours from
the moment you wake up until the moment
you go to bed. Modern eating patterns
have made this the default for most
people. breakfast, midm morning snack,
lunch, afternoon snack, your evening
meal, evening snack, then maybe supper
before you go to bed. None of us are
ever hungry these days. Even if every
single one of those eating occasions is
healthy, even if you're choosing whole
foods and avoiding processed foods,
you're still triggering insulin release
six or seven times a day. And because
those eating occasions are spaced
closely enough together, insulin never
fully returns to baseline before the
next one arrives. Now, what that creates
is a state of chronic lowgrade insulin
elevation. Not quite high enough to
cause immediate symptoms. Not high
enough to show up as diabetes on a blood
test, but high enough to fundamentally
change how your kidneys, your blood
vessels, and your autonomic nervous
system behave over the course of weeks,
months, and years. Now research
published in the journal of clinical
endocrinology and metabolism has shown
that even in non-diabetic individuals
frequent eating episodes throughout the
day results in sustained insulin
elevation that prevents the normal dial
pattern of insulin secretion. Now a
hormone that never falls behaves very
differently from one that rises briefly
and resolves. When insulin is
chronically elevated, even at modest
levels, the kidneys interpret that as a
continuous signal to retain sodium. The
sympathetic nervous system interprets it
as a signal to maintain a higher
baseline level of activity. The
endothelium, the inner lining of your
blood vessels, doesn't get the periods
of relaxation it needs to maintain
proper flexibility. All of these things
individually nudge your blood pressure
upwards. combined, they create a
situation where your blood pressure
stays elevated, even when volume isn't
particularly high, even when you're not
eating excess sodium, even when you're
doing most of the other things we
associate with cardiovascular health.
And just really quickly, if you're
getting some value from this video so
far, then please consider subscribing to
the channel. It really, really helps
these videos reach more people like you.
Anyway, let's bring this down to the
level of the kidneys because this really
is where the rubber meets the road when
it comes to blood pressure regulation.
Your kidneys are incredibly
sophisticated organs, but they don't
have eyes. They can't see whether the
food that you just ate came from a
health food shop or a fast food
restaurant. What they respond to are
hormonal signals. Specifically when
insulin levels are elevated the kidneys
receive a very clear instruction
retain sodium. Now this happens through
a very specific mechanism in the nephron
which is the functional units of the
kidney where insulin directly influences
sodium reabsorption in the proximal
tubule and the collecting duct. Work
published in hypertension which is the
journal of the American Heart
Association has demonstrated that
insulin directly stimulates the
epithelial sodium channel in the kidneys
collecting duct leading to increased
sodium reabsorption independent of
dietary sodium intake. This is not a
design flaw. It's actually a very clever
evolutionary mechanism. The thing is,
when you eat, especially when you eat
carbs, your body anticipates that you
might need to maintain blood volume to
support digestion, nutrient absorption,
and the metabolic work of processing
that food. Holding on to a bit of sodium
temporarily makes perfect sense. The
problem is that this mechanism was
designed for a world where eating was
intermittent, where there were long
stretches between meals and where
insulin had plenty of time to fall back
down before the next eating occasion. In
that context, the sodium retention is
temporary. It's self-correcting and it
doesn't cause any long-term problems.
But when insulin is elevated
continuously, that temporary sodium
retention becomes permanent. The kidneys
stay locked in retention mode, holding
on to sodium regardless of how much
you're consuming through your diet. This
is why some people can follow a very low
sodium diet and still have persistently
high blood pressure. It's not that
sodium isn't important, because it is.
But if the hormonal signal telling the
kidney to retain sodium is always on,
then cutting dietary sodium is a bit
like trying to empty a bathtub while the
tap is still running. You might slow the
rate at which the bathtub fills, but
you're never going to get it empty as
long as that tap stays open. This also
explains something else that confuses a
lot of the patients I see. They'll come
in with blood pressure that's higher in
the morning than it is in the evening,
or they'll have seemingly random spikes
that don't correlate with anything
obvious like stress or exertion.
What's happening is that their insulin
levels are fluctuating throughout the
day in ways that aren't obvious to them.
and the kidney is responding
accordingly. A late night snack, even
something as innocuous as a piece of
fruit or a handful of nuts, can keep
insulin elevated throughout the early
morning hours, which means the kidney is
still in sodium retention mode when they
wake up. That shows up as morning
hypertension, and most people have no
idea why it's happening because they
think they've been doing everything
right. All of this brings me to a point
that I think is really underappreciated
in discussions about blood pressure and
metabolic health more broadly. We tend
to use body mass index and visible
fitness as proxies for metabolic health.
If someone has a normal BMI, if they're
exercising regularly, if they look fit,
we assume that their internal metabolic
machinery is functioning properly. And
very often that assumption is wrong.
What we're learning more from
sophisticated imaging and metabolic
testing is that there's a significant
subset of people who have what
researchers call metabolically obese
normal weight or tophi thin outside fat
inside to fi. These are individuals who
by external appearance and BMI look
completely healthy. But when you do a CT
scan or an MRI scan, what you find is
that they have excessive visceral fat.
Fat that's packed around the internal
organs, particularly around the liver.
And that visceral fat is metabolically
active in a way that subcutaneous fat,
the fat that you can pinch under your
skin, isn't. A study in the journal
called Obesity Research involving over
3,000 participants found that
approximately one in four people with
normal BMI had metabolic abnormalities
typically associated with obesity,
including insulin resistance and
hypertension. Visceral fat releases
inflammatory signals. It interferes with
insulin signaling in the liver. It
contributes to liver insulin resistance
which is one of the primary drivers of
chronically elevated insulin levels
throughout the day. You can have a
normal BMI. You can be running marathons
and you can still have a fatty liver
that's making you insulin resistant.
When that happens, your pancreas has to
produce more insulin to achieve the same
level of blood sugar control.
That elevated insulin then drives all of
the downstream effects that we've just
been talking about. Sodium retention,
sympathetic activation, and endothelial
dysfunction. And the result is higher
blood pressure that seems to come out of
nowhere. This is particularly common in
certain populations. Women going through
the menopause, for example, tend to see
a shift in body composition where they
lose muscle mass and gain visceral fat
even if their overall weight stays the
same. People who are chronically sleepd
deprived accumulate visceral fat more
readily than people who sleep well, even
when calorie intake is controlled.
Moderate alcohol consumption, which a
lot of healthconscious people consider
harmless, contributes to fatty liver and
insulin resistance. Chronic stress
elevates cortisol as well, which
preferentially deposits fat in the
visceral compartment. All of these
factors can create a situation where
someone who looks fit and thinks they're
doing everything right is actually
running on the wrong hormonal settings
when it comes to blood pressure
regulation. The clinical implications of
this are quite profound. It means you
cannot judge someone's blood pressure
risk just by looking at them. It means
that normal weight is not the same thing
as metabolically healthy. And it means
that if you're doing all the right
things on the surface, but still
struggling with elevated blood pressure,
the issue might not be what you're
eating or how much you're exercising. It
might be the internal metabolic
environment that's been quietly
deteriorating without obvious external
signs. So let's name this mistake
explicitly because up to this point
we've been building the physiological
case but I want to make sure this lands
in practical terms. The one mistake that
most healthconscious people make the
mistake that keeps blood pressure
elevated even when they're eating well
and exercising and doing most things
right is constant feeding. It's eating
or drinking something that stimulates
insulin secretion frequently enough
throughout the day that insulin never
drops back to your baseline. That's it.
That's the mechanism that's driving
persistently elevated blood pressure in
a huge number of people who would
otherwise be considered metabolically
healthy. This shows up in a few
different ways. The most obvious is
grazing. eating small amounts of food
continuously throughout the day because
you've been told that keeping your blood
sugar stable or stocking your metabolism
requires frequent meals. Well, the
research argues that it doesn't. What it
does require is giving your body long
enough breaks between eating occasions
for insulin to fall, for the kidneys to
release sodium, for the sympathetic
nervous system to downregulate, and for
your blood vessels to relax. When we're
eating every two or three hours, none of
that happens. The less obvious version
is liquid calories. A smoothie midm
morning, a protein shake after your
workout, a glass of orange juice with
lunch, or a couple of glasses of wine in
the evening. Each of those individually
might seem harmless, and in terms of
calorie content or even nutrient
quality, they might be perfectly
reasonable. But from an insulin
perspective, they're all stimuli. They
all trigger insulin release and they all
prevent insulin from falling. The fact
that they're liquid makes it even worse
because liquid carbohydrates and liquid
proteins are absorbed much faster than
solid food, which means that you're
getting a sharper insulin spike and a
longer tail of elevated insulin after
that drink is finished. Then there's the
category of healthy snacks. a handful of
almonds, a piece of fruit, some rice
cakes with almond butter. Again, none of
these are bad foods. In fact, they're
quite healthy. But if you're having them
between meals, if you're extending the
insulin elevated window, you're
preventing your body from entering the
fasted state where a lot of the
beneficial metabolic recalibrations
happen, where insulin falls, where
growth hormone rises, where autoagi
kicks in, and crucially for our purposes
where the kidneys get the hormonal
signal to release sodium and allow
pressure to drop. Late night eating is
particularly problematic because it
extends insulin elevation into the hours
where your body is supposed to be in
deep metabolic rest. When you eat close
to bedtime, even something small,
insulin stays elevated for several hours
after. What that means is that your
kidneys are retaining sodium overnight.
That means your sympathetic nervous
system isn't fully downregulating during
sleep. That means your blood vessels
aren't getting the overnight recovery
period that they need. Over time, this
creates a situation where your baseline
blood pressure is set higher than it
should be, and you wake up every morning
already starting from an elevated
position rather than from a true
physiological baseline.
The common thread of all of these
patterns is frequency. It's not about
eating too much food. It's not even
necessarily about eating the wrong
foods, though food quality obviously
matters. It's about never giving your
body a long enough break from insulin
secretion for the pressure regulating
systems to reset. And because insulin is
invisible, because you can't feel it
rising and falling in a way that you can
feel hunger or fullness, most people
have no idea this is even happening.
They think they're being healthy by
eating regularly, by avoiding long gaps
without food, or by having nutritious
snacks. but they're inadvertently
keeping the very systems that control
their blood pressure in a state of
chronic activation. And here's what
makes this particularly insidious in the
modern world. We live in an environment
that's been specifically engineered to
make constant feeding the default. You
can get food delivered to your door in
minutes. Every shop you walk into has
walls of snacks deliberately positioned
at eye level and at the checkouts.
Snacking isn't just available. It's been
normalized to the point where not eating
every few hours is considered strange.
Even the healthy options, the protein
bars, the nut packs, the dried fruit,
the granola, all of these are designed
for convenience, packaged for
portability, marketed as essential fuel
for your busy day. The infrastructure of
modern life has been built around the
assumption that we should have constant
access to food and that we should be
eating regularly throughout the day. But
our hormonal systems weren't designed
for this. They were designed for a world
where eating required effort, where food
wasn't constantly available and where
long gaps between meals were completely
normal. It used to be okay to go hungry
for a few hours. But what we've done
these days is create an environment
where the path of least resistance leads
directly to the pattern that drives
metabolic dysfunction. You have to
actively swim against the current of
modern food culture to create the eating
patterns that allow your hormonal
systems to reset. And most people don't
even realize they need to. So, what's
the solution? Well, I want to frame this
very carefully because I'm not
advocating for extreme dieting. I'm not
suggesting that you need to go keto or
fast for days on end. And I'm certainly
not suggesting that any single dietary
approach is right for everyone. What I
am saying is that if you want to fix one
of the underlying drivers of elevated
blood pressure, which is chronic insulin
elevation, then you need to create
windows of time during the day when
insulin can genuinely fall. Not just
lower than it was an hour ago, actually
low, back to baseline. And that requires
eating in a way that allows those
windows to exist. The simplest version
of this is condensing your eating into a
narrower window during the day. If
you're currently eating across a 16-hour
window from 7:00 in the morning until 11
at night, then try bringing that down to
10 or 12 hours. That might mean skipping
the midm morning snack, having your
first meal at midday instead of at
breakfast, or cutting out the evening
snack and finishing dinner by seven. The
exact structure matters a lot less than
the principle, which is to create a
continuous block of time, ideally 8 to
12 hours, where you're not consuming
anything that stimulates insulin.
Research published in cell metabolism
demonstrated that restricting eating to
a 10-hour window, even without changing
what people ate or how much they ate,
resulted in significant reductions in
blood pressure, improvements in
cholesterol profiles, and better glucose
regulation. During that fasting window,
insulin falls. When insulin falls, the
kidneys receive the signal to release
sodium. Sodium excretion increases,
blood volume normalizes, and then your
pressure drops. At the same time, the
sympathetic nervous system downregulates
because it no longer has the persistent
insulin signal telling it to stay
activated. The endothelium gets a chance
to produce nitric oxide without
interference, which allows your blood
vessels to relax. All of these changes
happen automatically once the hormonal
environment is right. You don't have to
do anything actively to make them
happen. You just have to stop preventing
them from happening. Movement timing
also matters, though probably not in the
way that most people think. Exercise is
beneficial for blood pressure. We know
that. But the benefit isn't just from
burning calories or improving
cardiovascular fitness. A significant
part of the benefit comes from the way
that exercise acutely improves insulin
sensitivity. When you exercise,
particularly when you do any of the
resistance training or moderate to high
intensity cardio that we've mentioned
before, your muscles become more
receptive to insulin for several hours afterwards.
afterwards.
Studies in the Journal of Applied
Physiology have shown that a single bout
of moderate exercise can improve insulin
sensitivity for up to 48 hours. That
means you need less insulin to achieve
the same level of blood sugar control,
which means lower overall insulin
levels, which means less sodium
retention and lower blood pressure.
Timing your largest meal or your
carbohydrate intake around exercise
takes advantage of this window of
heightened insulin sensitivity and
minimizes the duration of insulin
elevation throughout the rest of the
day. As I've mentioned many times
before, sleep is another non-negotiable
piece of this puzzle. And I mean that
quite literally. You see, sleep is when
your body performs most of its hormonal recalibration.
recalibration.
Growth hormone rises during sleep.
Cortisol drops to its lowest levels in
the early parts of the night. Insulin
sensitivity improves with adequate sleep
and deteriorates dramatically with sleep
deprivation. There's lots of research
showing that just four nights of sleep
restriction reduced insulin sensitivity
by approximately 30% in healthy adults.
If you're chronically undersleeping,
even if you're doing everything else
right with your eating patterns, you're
fighting an uphill battle because your
baseline insulin resistance is higher,
which means you need more insulin to
control blood sugar, which means more
sodium retention and higher blood
pressure. At the end of the day, sleep
is not just rest. It's active metabolic
repair. And you cannot optimize your
blood pressure without it. Let me bring
this back to what I see clinically
because I think it really helps to
ground the physiology in actual patient
outcomes. So, I've had patients come
through the emergency department with
blood pressure readings that are
genuinely concerning. systolic pressures
in the 160s and 170s, sometimes even
higher, who are already on one or two
anti-hypertensive medications that
clearly aren't doing enough. When we dig
into their history, what we often find
is that they're eating genuinely healthy
diets by conventional standards. They're
active. They're managing stress
reasonably well, but they're eating
constantly throughout the day.
Breakfast, snack, lunch, snack, dinner,
snack. Sometimes a protein shake or a
smoothie in there as well. Well, what
that means is that insulin is elevated
for 14 16 hours a day and the kidneys
never get a chance to offload sodium.
What's remarkable is how quickly things
can change when the eating pattern
shifts. I've seen patients who make no
changes to what they eat, no changes to
their exercise routine, no changes to
their medication, but who simply
compress their eating into an 8 or
10hour window and their blood pressure
drops within a few weeks. But that's not
a placebo effect. That's not a random
variation. That's the kidneys finally
getting the hormonal signal to release
sodium, the sympathetic nervous system
downregulate, and the endothelium
regaining its ability to produce nitric
oxide and relax their blood vessels. The
other thing I see, which I think is
incredibly encouraging, is that when
people address the underlying hormonal
driver of their hypertension, their
medications start working better. If
you're on an ACE inhibitor or an ARB or
a diuretic, those drugs work by
interfering with the mechanisms that
raise blood pressure. But if the root
cause, which is chronic insulin
elevation, is still present, you're
essentially asking the medication to
fight against a continuous upstream
driver. It's like trying to bail out a
boat while someone's still pouring water
into it. When you fix the insulin
problem, the medications don't have to
work as hard, which means you get better
blood pressure control with the same
dose, or in some cases, you can reduce
the dose or even come off the medication
entirely. I want to be very clear that
I'm not suggesting anyone stop taking
their medication without talking to
their doctor. It's not safe and it's not
something I would ever recommend. But
what I am saying is that medication and
lifestyle are not mutually exclusive.
They work better together. And if you've
been on medication for a while and your
blood pressure still isn't where it
should be, then it's worth asking
whether chronic insulin elevation might
be the missing piece of the puzzle.
Because if it is, that's something you
can address through eating patterns and
the impact can be really, really
substantial. So before we wrap up, I
just want to touch on why this matters
beyond the blood pressure number itself.
The thing is elevated blood pressure
isn't just a number on a monitor. It's a
direct measure of the mechanical stress
that your cardiovascular system is under
every single day. When pressure is
chronically elevated, your heart has to
work harder to pump blood around your
body, which over time can lead to left
ventricular hypertrophy or thickening of
the heart muscle, which reduces the
heart's efficiency and increases the
risk of heart failure. Your blood
vessels have to withstand higher
pressures continuously, which damages
the endothelium. It promotes
atherosclerosis and increases the risk
of a heart attack and a stroke. Your
kidneys are exposed to higher pressures
which accelerates kidney damage and
increases the risk of chronic kidney
disease. All of that is well
established. What's less well
appreciated is that the mechanism
driving elevated blood pressure, which
is chronic insulin elevation,
sympathetic overactivity, and
endothelial dysfunction are the same
mechanisms driving a whole cascade of
other metabolic diseases. type 2
diabetes, fatty liver disease,
polycystic ovary syndrome, Alzheimer's
disease. A meta analysis published in
diabetes care examining data from over
100,000 participants confirmed that
insulin resistance is independently
associated with increased risk of
cardiovascular disease even in patients
without diabetes.
These are not separate conditions that
happen to occur together by coincidence.
They are different manifestations of the
same underlying metabolic dysfunction.
And that dysfunction is fundamentally
about hormone dysregulation,
particularly around insulin. When you
address the root cause, when you fix the
insulin problem by creating proper
fasting windows and allowing your
hormonal system to reset, you're not
just lowering your blood pressure.
You're reducing your risk of essentially
every major chronic disease that
shortens lifespan and degrades quality
of life as you age. That's the real
prize here. Blood pressure is the thing
we can measure easily. It's the thing
that gets people's attention, but the
benefits extend far beyond the
cardiovascular system. You're improving
metabolic flexibility. You're reducing
systemic inflammation. You're enhancing
cellular repair mechanisms. You're
improving sleep quality. you're
optimizing hormone production. All of
those things feed back into better
health across every system in your body.
So, let me bring this full circle. Blood
pressure doesn't stay elevated because
you're eating the wrong ingredients
necessarily. It doesn't stay high
because you're lazy or because you lack
willpower or because you've failed at
some moral level to care for yourself.
It often stays high when the hormonal
system that controls pressure never gets
a chance to reset. And for many
healthconscious people, the reason those
systems never reset is not because
they're doing the wrong things. It's
because they're doing the right things
at possibly the wrong frequency. You can
eat whole foods. You can exercise. You
can manage stress. You can have
reasonable sleep and still have
persistently elevated pressures if
you're eating or drinking something that
stimulates insulin every 2 to 3 hours
throughout your day. Because when
insulin is chronically elevated, your
kidneys retain sodium regardless of how
much salt you're eating. Your
sympathetic nervous system stays
activated regardless of how calm you
feel. Your blood vessels lose their
ability to relax regardless of how fit
you are. And all of that shows up as
high blood pressure that seems resistant
to all of the conventional advice. The
solution is not more restriction. It's
not cutting out more foods or adding
more cardio or stressing about every
single thing that you eat. The solution
could be giving your body the time it
needs to reset. Creating windows during
the day when insulin is genuinely low.
When the kidneys can release sodium,
when the sympathetic nervous system can
downregulate, when the endothelium can
do its job properly. That might mean
compressing your eating into a narrower
window. It might mean cutting out snacks
between meals. It might mean finishing
dinner earlier and not eating anything
until the next day. The exact approach
will vary from person to person, but the
principle is still the same. Fix the
signal timing and the pressure system
can finally stand down. And so after all
of that, if you found this video useful,
then please subscribe to the channel and
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