Summer is coming up quick and many of us are in for a whirlwind! With chaotic schedules and swimsuits out, it’s easy to feel overwhelmed. But this summer, let’s flex those empowered eating skills! To equip you for the season ahead, we’re dropping a SUMMER SERIES on Fuel Her Awesome!

This Week’s Summer Series Lineup:

• Monday: How to Become a Biofeedback Boss
• Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo
• Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Episode Highlights:

• Free Biofeedback Workshop: Sign up here.

Today’s Episode: Should You Beat the Heat with MORE Salt?

• Understanding Sodium: Sodium (salt) is an essential nutrient involved in blood pressure regulation, nervous system function, and muscle operation. The body requires about 500mg of sodium per day to function properly under normal conditions.

• Sodium in the Spotlight: Recently, salt packets like LMNT have become popular, with influencers recommending 2-4 times the recommended daily sodium intake. My own experience with these packets has been positive, but is this true for everyone?

Key Points Discussed:

1. Sodium Requirements and Safety:

   • One packet of LMNT contains 1000mg of sodium.
   • The highest average daily intake recommended by dietary guidelines is 2300mg, with amounts beyond this potentially leading to high blood pressure.

2. Data Insights:

   • Higher sodium diets don’t cause high blood pressure in everyone. Research shows that individuals at the lowest risk for cardiovascular disease (CVD) can tolerate and benefit from more than 2300mg/day.
   • Data indicates a J-shaped relationship between sodium intake and CVD mortality rates, with the lowest risk at 3000-6000mg/day. This suggests the 2300mg guideline may actually be in the high-risk category.

3. Practical Advice:

   • The average sodium intake is around 3500mg/day.
   • A meta-analysis found that reducing salt intake did not reduce CVD risk.

Should You Drink LMNT Packets?

• Evaluate Your Diet:

  • Is your diet low in sodium? Eating mostly fresh foods likely means low sodium intake.
  • Do you consume a diet high in fruits and vegetables? High potassium intake can offset high sodium intake.

• Consider Your Health:

  • If you don’t have high blood pressure and have no family history of hypertension or are not taking related medication, increasing sodium intake to around 4000mg/day could make you feel better.
  • In abnormal circumstances like extreme heat or heavy sweating, adding sodium to water can aid in hydration and glucose uptake.

Takeaways:

• This episode helps you navigate the sodium packet trend. Remember, if you have a family history of hypertension or are on medication, consult with your healthcare provider before adding sodium packets to your diet.

Closing:

• Enjoyed the summer series? Please leave a review! These reviews boost the podcast algorithm and help recommend Fuel Her Awesome to other listeners who may benefit.

Links:

• Free Biofeedback Workshop

Cheers, and happy eating!

Jess

Welcome back to the SUMMER SERIES! We kicked off this series with episode #1 on Monday, where we talked about listening to your body's biofeedback, so go back and give it a listen if you haven't yet.

In today's episode #2 of the SUMMER SERIES we are discussing 'mental health mojo' and how we can start to create daily habits, not just for mental wellness, but also for mental strength. I believe mental wellness is something we all need to be tending to regularly. By nurturing our mental well-being, we can create these resilient, vibrant, and balanced inner landscapes that set us up to succeed no matter what life brings our way.

Things are going to happen, life is real, however, we have the power to strengthen ourselves from within. So, today we're talking about how to build the strength and resiliency that surpasses what we're told we are capable of achieving - through the lens of empowered eating.

Biofeedback Workshop Freebie: https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating!

Jess

Summer is coming up quick and I know many of us are in for a whirlwind! Schedules are chaotic and the swimsuits are out. This is either the perfect time to feel overwhelmed, OR it is a great time to flex those empowered eating skills! To equip you for the summer ahead, here's what we are doing:

This week on Fuel Her Awesome, we’re dropping a SUMMER SERIES!

Monday: How to Become a Biofeedback Boss

Wednesday: Nutrient Nerds: Micronutrients for Mental Mojo

Friday: Should You Beat the Heat with MORE Salt? A Review on Sodium and Electrolyte Water

Today we’re talking about biofeedback.

Biofeedback is essentially how your body talks to you. One of the most catastrophic parts about having food issues—whether it's disordered eating, a history of yo-yo dieting, or trying to control your body—is that these strategies disconnect us from our body’s natural signals. When we engage in these behaviors to control our body, we stop listening to it.

This disconnect creates a gap between our brain and our body, leading us to use food (or the lack thereof) to morph our body into what we want it to be, instead of what it needs to be. Tune into today's episode for the deep dive on how to reconnect with our body's biofeedback so we can make empowered and intuitive choices that support our well-being.

Biofeedback Workshop Freebie: https://www.jessbrownrd.com/biofeedback-boss-sign-up

Cheers, and happy eating!

Jess