Name: Những điều nam giới và phụ nữ cần biết về muối (What Men & Women NEED To Know About Salt)
Uploaded: 2025-08-17T11:25:39.000Z
Duration: 13 min 1 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

One thing you mentioned earlier which I've been thinking a lot about is salt and I think a lot about salt because I went to the doctor many years ago and I think I was using this like Maggi seasoning that I put on my food,

Một điều bạn đã đề cập trước đó mà tôi đã suy nghĩ rất nhiều là muối. Tôi suy nghĩ nhiều về muối vì cách đây nhiều năm, tôi đã đi khám bác sĩ và tôi nghĩ mình đã sử dụng loại gia vị Maggi để rắc lên thức ăn. Bác sĩ nói với tôi rằng lượng muối trong cơ thể

and the doctor said to me that my salt levels were too high and I and then I've heard since then from other people that we're actually probably not getting enough salt in our diet.

Yeah, so I'm interested to hear that your physician would have said your salt is too high that is very rare that that gets measured.

Vâng, tôi rất quan tâm khi nghe bác sĩ của bạn nói rằng lượng muối trong máu của bạn quá cao. Điều đó rất hiếm khi được đo lường.

Yep, they could have measured sodium and that could have been higher they absolutely could have it's just not common.

Đúng vậy, họ có thể đã đo nồng độ natri và kết quả có thể cao hơn. Họ hoàn toàn có thể làm điều đó, nhưng điều đó không phổ biến.

So salt has earned a terrible reputation because of a series of studies that implicated salt consumption as a cause of high blood pressure and really briefly as a momentary physiology professor that is a real effect.

Vì vậy, muối đã bị gán cho một danh tiếng xấu do một loạt nghiên cứu cho rằng việc tiêu thụ muối là nguyên nhân gây ra huyết áp cao, và trong một thời gian ngắn, với tư cách là một giáo sư sinh lý học, tôi có thể khẳng định đó là một tác động thực sự.

If you and I were to go eat salt our body for the get too salty so we would retain water in order to keep our salt at a normal level and so that could be reflected by an elevated blood pressure.

Nếu bạn và tôi ăn muối quá nhiều, cơ thể chúng ta sẽ trở nên quá mặn, do đó cơ thể sẽ giữ nước để duy trì lượng muối ở mức bình thường. Điều này có thể dẫn đến huyết áp tăng cao.

However, multiple huge studies have found that if you go to a population of humans that have high blood pressure and you tell them you need to cut your salt in order to correct your blood pressure, they may at most move their blood pressure by one or two points.

Tuy nhiên, nhiều nghiên cứu quy mô lớn đã chỉ ra rằng nếu bạn đến một nhóm người có huyết áp cao và yêu cầu họ giảm lượng muối trong chế độ ăn để điều chỉnh huyết áp, họ có thể chỉ giảm được huyết áp từ một đến hai điểm.

It has an absolutely negligible irrelevant effect and it's because salt is not a key contributor to blood pressure it's actually insulin resistance.

Nó có tác động hoàn toàn không đáng kể và không liên quan, và điều này là do muối không phải là yếu tố chính gây tăng huyết áp, mà thực chất là do kháng insulin.

Insulin resistance will force the body to hold on to salt.

Kháng insulin sẽ khiến cơ thể giữ lại muối.

Insulin resistance will force the blood vessels to be very constricted all of which play together to make for a very high blood pressure so as much as we have been telling the world that we should be cutting back salt no we should have been telling them to cut back on what spikes your insulin refined starches and sugars but with regards to salt it's interesting for me to note where did that whole view come from within the united states decades ago there was a study that was published and they called it the dash diet dietary approaches to stop hypertension d-a-s-h the dash diet and in the dash diet one of the critical changes was to tell people to eat less salt and when they found that when people adopt a dash diet it's amazing their blood pressure goes down however unfortunately they also tell people to do lots of other things with the dash diet like when they tell someone to go on the dash diet they also tell them to eat less sugar and less refined starches and sugars well it's possible indeed i would say it's absolutely the case that what's actually lowering their blood pressure isn't that they cut their salt back it's that they were cutting their refined starches and sugars back and it's that that had the main effect and the cutting the salt was just some innocent bystander but to put a fine point on it in human studies if you have humans cut back their salt considerably they become insulin resistant so take a healthy group of humans say you need to eat less salt and they do so if you measure them a week later while they're adhering to this they will be significantly more insulin resistant than before they ever cut back their salt it's one of the ironies of the whole scenario where a physician may be telling a patient with high blood pressure you need to cut back your salt and they end up eating less salt and yet their their blood their blood pressure gets worse it's because the main contributor to high blood pressure is insulin resistance and by telling them to cut back on their salt you made them more insulin resistant and that whole mechanism is because one of insulin's many many effects is to want the body to hold on to salt and water and so if you start cutting your salt all of a sudden insulin says well there's little salt coming in i need to do what i can to retain whatever salt we do have and so it starts retaining salt and water more in order to try to offset the lack of salt coming in and while insulin's going higher and higher the body's becoming more and more insulin resistant so salt restriction can cause insulin resistance in humans you talk about four pillars to eating in your book while we get sick you outline these four essential pillars to develop a strategy for maintaining low insulin levels and combating insulin resistance what are the four pillars yes so when it comes to controlling insulin resistance the key is to manage macronutrients and the best way to manage macronutrients is going to be a strategy that helps lower insulin lowering insulin is the key to both slow insulin resistance and fast insulin resistance so the more the strategy lowers insulin the more effective it's going to be and there are poor there are four pillars so the first one control carbohydrates second prioritize protein third don't fear fat and then fourth after the first three have been taken care of four frequently fast so with the first one very briefly by controlled carbohydrates i mean that it is time to focus more on whole fruits and vegetables eat them don't drink them and then don't get your carbohydrates from bags and boxes with barcodes that the more you're opening up a package and getting your chips or your crackers or your cereal or your bread the more you're going to be spiking your glucose and your insulin keep that on the shelves at the grocery store focus on whole fruits and vegetables that's going to be the key for number one control carbs now while you're eating fewer carbohydrates you need to eat something and so prioritize protein i would say particularly animal source protein which is the best source of all of the amino acids that humans need and then with those proteins will come fat don't fear that fat that's number three fat is very satiating when combined with protein when fat and protein come together we digest it better sometimes people will find that if they just have a scoop of whey protein it can be very upsetting on their stomach it's because we're not supposed to eat protein alone in nature that never happens in nature protein always comes with fat that's how we should eat it we digest it better and human studies have shown that when a human eats pure protein there is some degree of muscle growth albeit microscopically minuscule but when we eat protein with fat we have significantly greater muscle growth than we do with the protein alone so that is the three pillars that encompass the macronutrients or the big parts of our diet but once a person has done that then they are well positioned to adopt a strategy a structured strategy of fasting and that can be there are as many ways to fast as there are people who want to and i do think it should come last once you've learned how to eat better food your your body has adapted to burning its own fat for fuel but it can take the it can take a intermittent fasting where it's one meal of the day you're fasting through it can do where people do alternate day fasting there are countless different ways to do it even if i'm in ketosis then you don't need to do it as much because you're already lowering your insulin so if a person's already in ketosis in fact if a person were in ketosis and frequently fasting depending on how lean they are it's going to become extremely difficult to retain muscle yeah so those are the four pillars it will be an extraordinarily effective way to address insulin resistance but the problem as i started when i that i mentioned is that while these concepts are simple that does not mean they're because humans show addiction addictive tendencies to only one macronutrient not fats not proteins all of the evidence of the neurobiology of addiction in humans points to carbohydrates and so as much as i lay out this simple plan it can be difficult and this is why this self-discipline required is difficult enough that it's why people find that they have to result in you know relying on drugs for these kinds of things physical activity exercise useful for keeping my insulin levels in check yeah yeah i'm really glad you brought up exercise i'm an enormous advocate of exercise the best exercise to improve insulin sensitivity is the one you'll do and so if someone listening to this is an 80 year old grandma and if she if her form of exercise is walking around the street down around the block with her girlfriends but then if someone else has the ability to go cross-country skiing or crossfit do it so the best exercise is the one you'll do now having said that the better exercise is the one that you'll do that keeps muscle muscle building work is going to be minute for minute a more effective way of improving insulin sensitivity than than any kind of aerobic activity and that's because muscle is the great consumer of glucose and back to the in fact not only does muscle eat the most glucose from the blood but it's also how it eats the glucose when it's exercising so earlier we talked about how insulin it kind of comes and knocks on the door of the muscle cell and then the muscle cell will open the door and allow the glucose to come in thereby lowering blood glucose unless the muscle is exercising when a muscle is exercising and i'm kind of mimicking the contraction and relaxation of a muscle when the muscle is exercising it has its own way of opening those doors so there's an insulin independent method where the muscle cell essentially tells insulin insulin i know normally i have to wait for you to come and open these doors but i'm so hungry during this exercise that i'm not going to wait and so the doors just open so the contracting muscle has its own way to rush to pull the glucose in which means of course that a person's going to have an easier time controlling their blood glucose which in turn would mean a better time controlling insulin but the more muscle a person has the easier it is and this could be one of the reasons why if you look at longevity and look at the markers of muscle strength versus the markers of cardiovascular aerobic fitness the aerobic fitness markers are terrible predictors of longevity it's muscle and strength that predicts longevity for multiple reasons including just the very act of living and moving but also because if you have more muscle you're going to control your glucose better which means you're going to control your insulin better then you're back to these variables that people use to predict or what are the most accurate indicators of it's who has the best glucose control more muscle helps that happen there's a big debate around whether we should be calorie restricting and low fat diet whether we should be calorie restricting in a moderate fat diet or calorie restricting and a low carb diet yes what's your take on that yeah i am unabashedly in favor of carbohydrate restriction um i would say for two reasons um that one reason i think that carbohydrates should be the macronutrient that is most scrutinized is because it's the one we eat the most of seventy percent of all calories consumed globally come from carbohydrates that is the one that has the biggest insulin effect for and that's a problem for all the reasons we've discussed but two carbohydrates are not essential um this is controversial people don't like to acknowledge it but there is literally no biological need that humans have for carbohydrate um the in the united states a report decades ago from the department of agriculture looking at the needs of human nutrition there's a quote there and i'm not going to get it exactly right but i'll get it pretty close it stated in this document that the lower limit of carbohydrate consumption in humans is zero in other words there is no such thing as an essential carbohydrate now i'm not well then let's not eat any of them no but i am saying why is that the one we focus the most on as 70 of all calories globally are coming from that one you're telling me that we most of what we eat comes from what we don't need why not put the focus on the things we do need there are such things as essential fatty acids let's eat fat there are such things as essential amino acids so let's eat protein and make sure we get what we need and then on any remainder of the plate we can get some other things that we want to nibble on like plants if you love the driver ceo brand and you watch this channel please do me a huge favor become part of the 15 percent of the viewers on this channel that have hit the subscribe button it helps us tremendously and the bigger the channel gets 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Kháng insulin sẽ khiến các mạch máu co thắt mạnh, tất cả các yếu tố này kết hợp lại gây ra huyết áp rất cao. Vì vậy, thay vì khuyên mọi người nên giảm muối, chúng ta nên khuyên họ giảm các thực phẩm làm tăng insulin như tinh bột tinh chế và đường. Tuy nhi