How to Lower Your Blood Pressure (exercise, cocoa flavanols, & heat stress) | Peter Attia

Blood pressure is just as big a risk factor for cardiovascular disease as lipids. But good news: It's way more amendable to lifestyle intervention. In this video, expect to learn:
• The #1 thing Peter Attia recommends for lowering blood pressure
• The ideal blood pressure levels
• How hot tubs helped Rhonda's relative lower their blood pressure
• Why cocoa flavanols lower blood pressure
• How green shakes & donating blood helped Rhonda's husband lower his blood pressure
• The correct way to measure blood pressure (many people do it incorrectly)
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Watch the full episode: • Dr. Peter Attia on Mas...

[@FoundMyFitnessClips]

Download the FREE 9-page Cognitive Enhancement Blueprint: bdnfprotocols.com/

[@christopherandstephaniehil5782]

I’m 70 and my 73 brother just had a scare. Thought it was a stroke initially. High blood pressure lowered overnight in hospital. No permanent damage. On meds now. Apparently, he was keeping his blood pressure in check through exercise and diet for most of his life.

[@davidevans3498]

I stopped reading the newspapers and it lowered my BP

[@kyledavis635]

Lol. I take my BP multiple times a day and it is usually highest in the morning after I have read the various news stories on the internet - which have my head spinning, and thinking that the world has lost it's mind. 😳☺

[@theancientsancients1769]

​@@kyledavis635For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning

[@mulivictoriachi7308]

Funny but true😂

[@richardparis8738]

The only thing that lowers my blood pressure is when my cat sits on my lap

[@rblanks2050]

europe still sees 130 as normal. when the us switched to 120, overnight big pharma made billions. so i keep that in perspective. the key is keeping cholesterol dialed in too

[@non9886]

exactly! peter even mentioned in one of his podcasts that it is known that electronical devices for measuring bp always read higher than classical endoscope measuring. third part of equation are doctors and their economical interests to prescribe such drugs, plus errors in measurement which are not in accordance with what peter said about it. what is sad that higher bp is sometime physiological and can bypass other problems. also in my point of view, systemic high bp is almost non-existing and most of high bp (physical) are result of bad blood flow through organs (or just not enough sleep, mental issues, stress, hormonal disbalance etc.), escpecially common are liver and kidney problems which will result in higher bp. on the top of that, kidneys are just filter. after long time there could be accumulation in kidneys which will cause that body will increase blood pressure to be efficient enough with blood filtration. most of bp drugs targets somehow kidneys and decrease systemic blood pressure which is very often kind of throwing the baby out with the bathwater...

[@petereastwood7868]

I am in my 70s. Never in my life has my BP ever been taken correctly in a doctor’s office. They walk you to the weighing scales, then to the exam room, sit you down and take your BP straight away, babbling and asking questions the whole time. Every - damn - one. I’ve mildly complained in the past, but it’s been pointless. Remember, these doctors groups are mostly owned by corporations that “allow” the physicians 10 minutes per consultation. If the doctor wanted to take more time to do the job properly they’d get “dinged” (as one doctor put it to me) and their bonus reduced.

[@rblanks2050]

@@petereastwood7868 my doc was totally good with the at home averaging thing. she recognizes white coat. but yeah its always quick sloppy read in there.

[@janedavidson186]

Big pharma makes a killing on statin meds too. My PCP was ready to put me on a statin because just my LDL was higher than "normal", even when I mentioned I eat a low carb diet and that can raise LDL and that my HDL to Trygliceride ratio was normal. We left it at deciding after I had a Cardiac CAT Scan. At age 70 my score was zero, and I am not taking statins.

[@non9886]

@@janedavidson186 nice!

[@guentherwilke2055]

The last minute of this video is critical. My BP has absolutely NEVER been assessed that way by a healthcare professional.

[@derekmarks8969]

No they rush it. And you get white coat syndrome

[@khulk1911]

Same! I walk into the office, they hurry me back, they have me talking up a storm, and - god forbid - they use an automatic machine to check my BP...which is NEVER accurate for me!

[@65dalexander]

IM 59 YRS OLD, 5-10-165LB, do Crossfit, BJJ 6 days a week, eat clean and still have always been 140/90, feel great, took blood pressure meds for a short time, felt terible , quit taking em... still feel great!

[@Tomamomma]

Great job, man!!! Just the BJJ 6 days a week, by itself, is remarkable. Way to go!!!

[@65dalexander]

@@Tomamomma ha ha, no I meant I do crossfit 3X, BJJ 3X for a total of 6 days. The BJJ is rough, whole class is full of 25 year old ex-wrestlers or 250LB MMA guys, some days I dont wanna go, LOL!

[@SAseeker101]

Great post. I am in the throes of regaining my fitness and this reminds me not exercising is not an option. BJJ days a week is impressive. Thank you.

[@douglasboyd8475]

That’s exactly what’s happening to me but the blood pressure medicine doesn’t make me feel bad but I work out and eat right so I don’t understand why I’m having trouble with this, but I am regularly 150/100, 140/90

[@jordanmorse261]

I’m 20 years old, 5’8, 190lbs, around 11% body fat and very active, I exercise daily. So that’s why I was surprised to know whenever I would go to the doctors my blood pressure would always be around 155/100. I was always trying to find a solution on how to lower it forever, cutting out sodium, trying TMG amino acid, getting more active and doing sauna. I was worrying about this so much it was stressing me out constant for months, I eventually got my own at home test and it was still coming out high no matter what I did and that’s when I realized whenever I got my blood pressure done at home or at the doctors my arm was always below my heart level and not at level and I did it correctly today and my blood pressure went from 157/100 to 113/73 so make sure you’re doing it correctly

[@anthonyrussell4888]

Glad to hear about the correction. Be well!😊

[@user-sl1xz8jq3n]

vitamin D

[@ganisshroache8859]

​@@user-sl1xz8jq3nwhat about vitamin D

[@ForlornFreddy]

The overstimulation he's referring to seems spot on. I believe it's my biggest hurdle to a "normal" reading.

[@kumartamil6]

🎯 Key Takeaways for quick navigation: 00:00 *🩸 Lower blood pressure levels should ideally be around 120 over 80 or better, according to the Sprint trial.* 00:29 *🏃‍♂️ Exercise and weight loss can significantly improve blood pressure for many people, making lifestyle interventions crucial.* 01:11 *🌡️ Heat stress, such as from hot tubs or saunas, may lower blood pressure, potentially due to its impact on cortisol levels.* 02:35 *🩸 Donating blood can help normalize blood pressure, particularly in individuals with conditions like hemochromatosis.* 03:15 *🥤 Consuming green shakes rich in nitrates may help lower blood pressure.* 04:52 *💊 Supplementation with cocoa flavanols and B vitamins, particularly methyl folate, can significantly reduce blood pressure levels.* 05:19 *💡 Lifestyle factors, including exercise and supplementation, can play a crucial role in managing blood pressure.* 06:29 *🍫 Cocoa flavanols may help lower blood pressure by increasing nitric oxide synthesis activity.* 08:03 *📏 Accurate blood pressure measurement is essential, ideally using an automated cuff twice daily over two weeks for a reliable average.* Made with HARPA AI

[@colorfulforesight]

Thank you

[@bobbyc961]

Every time I go to the doctors they take my BP when I get there with my arm down to my side so it reads high and then they try to get me on BP medicine. Pushing the pharmaceuticals.. This is great information … thank you

[@carolinenachtrab4357]

My doctor says if they take the BP after rushing in, let him know & he'll take it after you sit for a few minutes. Also, I have a large upper arm & it's very IMPORTANT to have the large cuff & NEVER over clothing!

[@theancientsancients1769]

​@@carolinenachtrab4357For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning

[@hephzibahb.7370]

these videos are so helpful, thank you!!

[@FoundMyFitnessClips]

Glad you like them!

[@JeremyThielman]

I was in ER 4 days ago with 190/123. Face numbness. I was pulled from TRT, anti E, hCG because I haven. Early zero cortisol and reftered to endo. In limbo on referral. Got an appointment for blood donation tomorrow. Thanks!

[@quantumfx2677]

I used to have very low blood pressure, been on TRT for 2 years at 200mg weekly, My blood pressure went up a bit I've been at 106/ 68 from 92/58. I feel much better now I believe TRT helped to get me at 106/68 and my energy is through the roof at 55.

[@baileystruss7319]

I got off BP med with whats mention but also RESPERATE breathing, hibiscus tea..really works.

[@MarcCardwell]

"RESPERATE breathing is new to me! Researching now...

[@dahirouhann9875]

YES IT DOES

[@theancientsancients1769]

​@kyledavis635 For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning

[@MS-zm9st]

My BP has been down week after week keeping track for the past 5 weeks with TMG and methyl folate b12 and even added b2 and b5 and b3 (flushing). Down from 190/105, 141, to getting normal readings around 120 from my all time lowest of 138. So far so good. Methylation seems to have been an issue for me after researching the past few months.

[@gerrymcintosh4477]

carnivore lifestyle dropped my blood pressure like a stone to very low levels. Took only eight days, and lost 10 lbs.

[@holly52ful]

What is it you take? TMG and the other one? Want to try and lower mine naturally! Thanks

[@theancientsancients1769]

​@@holly52ful​ For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning VasqFlow is excellent product worth researching

[@scottymoondogjakubin4766]

At one time i was 137/ 90 ! The doctor immediatly subscribed me BP. meds ! then stated i will be on them for life ! I call that BS ! I was just going thru a problem with my cortisal from stress ! Im totally ok now through nutrition and lifestyle changes !

[@12B0692]

That's crazy! for 137/90?!

[@user-sl1xz8jq3n]

vitamin D

[@BigDog-ro6ki]

Wow, you just solved my problem with one video. I have been checking my BP wrong and thought I had high BP! Thank you!

[@SG-vk4cq]

Great information. Aside from exercise, my infrared sauna and hot tub help me a lot. I also find omega intake, coq10, citurlline, and nattokinase help as well. I have to take my BP😮 at home... White coat is real for me😊

[@charizard9735]

I've been dealing with White Coat for close to 10 years now and it's progressively gotten worse year by year to the point I can't even manage to take my BP at home anymore

[@alycephoto7780]

I just posted how just using olive oil lowered mine drastically. Of course may not help everyone…seems too simple to work but it does for me

[@theancientsancients1769]

​@@alycephoto7780 For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning VasqFlow is a natural product worth researching that my last dad with his extreme high blood pressure over 200 helped when the drugs failed

[@isaaclorencez5059]

Aktiia, a swiss company, makes a bracelet (similar to an activity tracker) to measure BP by optical methods. The sensor works 24/7 and makes more than 20 measurements per day.

[@theancientsancients1769]

Doesn't Omron have watch too?

[@isaaclorencez5059]

Not a watch but 3 models of wrist devices, which are much larger than a watch: The OMRON 3, 7 and Gold Series.

[@awaitingSaint777]

My mother recently told me that I should give blood to help lower my blood pressure. I had never thought of that before but it seemed like it made sense. so thank you for reaffirming that theory.

[@GregKingston]

Only temporarily. Your body replaces the lost volume quickly.

[@earthangel2524]

Leaches?

[@theancientsancients1769]

For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning VasqFlow is a natural product worth researching that my last dad with his extreme high blood pressure over 200 helped when the drugs failed

[@FabulousHealthtlc]

I have a question for Peter. What if you get 3 different BP readings in one session? Do you average them? Write down the BEST one? 😜. And how is this representative of our daily lives? I would expect that 15 minutes of being still and calm will show a lower reading than the rest of the day. Your thoughts?

[@YG-kk4ey]

This was by far immensely informative

[@alycephoto7780]

I had been using good olive oil daily and my BP was always under 120/80. Then I stopped olive oil because I heard it can be bad for arthritis. A couple of weeks went by and I randomly checked my BP expecting the usual low 112/70. But no, for 2 days it was 140! Back using olive oil….back to 112/70

[@jmf1976jmf]

One person/study and you bailed on olive oil?

[@thoth80]

When I see my doc I take my BP cuff in to compare to the docs. I think everyone should do the same.

[@ClayTallStories]

Dropped my BP from 165/100 to 115/75 going to a whole food plant-based diet and no meds. Miss the hell out of my steak but don't miss the chest pain.

[@bkreed27]

I went WFPB and BP dropped from 160 to 125. LDL dropped from 135 to 90. Total cholesterol went from 222 to 157. Dropped 25 lbs effortlessly. I do not miss meat or dairy in the least. I do miss eggs tho. Edit: These results happened in about 60 days.

[@theancientsancients1769]

​@@bkreed27​@kyledavis635 For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning

[@user-sl1xz8jq3n]

vitamin D

[@conweenful]

Great video. I have had Blood pressure readings in clinical settings that sound alarming, but contradict my home readings. My biggest issue is that i need a DOT physical for work every year now because of my blood pressure. Part of the DOT physical is a urinalysis, I think the amount of water i need to drink elevates my BP. Now the stress of the Physical surely raises my BP too. How can I prepare for a physical that will inaccurately show me as having a scary BP, when its not true and my livelihood is on riding on it.

[@andrewnorris5415]

7:00 how to correctly measure blood pressure.

[@lucasgroves137]

🎯 🙄

[@Kellyh7777]

That consistency of tesing blood pressure alone gives a way more targeted approach than I've ex;perienced trying to manage this.

[@akb9297]

What sauna is better dry or wet ? Are they the same ? How long on the sauna ?

[@khulk1911]

I workout and lift weights around 5x a week -- and my arms range from 21"-23" (mostly muscle) based on what type of workout regimen I'm doing. Whenever an office uses a machine to take my BP it's something like 170/95; when they do it manually with a "regular" cuff, I'm sitting at around 140/90; but when I go to my cardiologist's office he insists on using a bariatric cuff on me...makes me sit still for 5 mins (without talking)...and takes it manually (at heart level). It's usually around 124/77 then. He told me to completely ignore any other office that doesn't take my BP in that way - and to not use at home machines due to my arm size/density...which is tough...because every other Dr. I go to says I have high blood pressure and need to be medicated immediately! It's scary to be in this constant tug-of-war. Anyone else experience similar?

[@dennisjump8655]

Health by numbers.

[@alansnyder8448]

This is really good information about the blood pressure check protocol. I've had some really high blood pressure readings when I walk into a doctor's office, but I think it is the stress of being at the doctor's office, since when I did it at home when calm is it much lower. I'm going to try this suggested blood pressure method - sit calmly and measure 3 times. (perhaps at 2-minute intervals after a 5. min wait) and use that average as my measured blood pressure.

[@TheFrankHummer]

I've also heard that it's perfectly fine to throw out the first reading and take the last two readings.

[@alansnyder8448]

@@TheFrankHummer So you mean average the last two? I'll try both for a few days and see if there is a different result.

[@ekosoelistiyo4532]

Hi Alan. I have a bit similar experience: I stepped down from a public transportation, walked radiantly to dentist clinic, & got told by the nurse tnat I was an hour earlier (silly, silly me 😂). She checked my blood pressure. The reading was 150. I went "whatttttt? How can it get so high?" She said "you have sleeping problem? Stressed?" Anyway, I sat for about half hour & sipped sugarless warm tea from a nearby stall. And then I asked for another blood pressure check. The new reading was 110 What a difference a 30 minutes made! 😀 Later, the nurse told me that my earlier walk might cause the 150 reading. So, if you think a simple act like stepping onto doctor's office might cause a bit of sudden stress & then turn into high blood pressure reading, yeah, I'm with you.

[@TheFrankHummer]

@@alansnyder8448 Yes, that's what I meant. I have terrible white coat syndrome, even when I'm the one "wearing the coat" (doing the measuring with my home monitor). This is supposed to be a "resting blood pressure". That means you've been sitting a while, and are in a relaxed state of mind. In these formal studies that they use to set the guidelines for BP "normal values", they set people in a dark room, in a chair with your feet on the floor, alone, with the cuff on, and after 15 minutes a nurse comes in and turns on the machine, and says nothing to you and doesn't ask you any questions while your being tested. This is a big difference from the way it's usually done: measuring it right after you've walked in the door, are sitting up on a table with your feet dangling, while the nurse is asking you questions about your ailments. My own white coat hypertension is so bad that I'll often take 5 or 6 readings, waiting for it to gradually drop as I settle down. I wait until the last two readings are about the same. I often see a 30 point drop in systolic occur from the first to the last reading. (So, I'll see a series of systolic numbers like 164, 153, 146, 138, 129, 131, and I'll just average the last two.) For a person like me who overthinks generally, and who is a little paranoid about BP, this is a perfectly fair and scientific way to do it. If a doctor or anyone feels compelled to use the first, higher readings, they're not actually measuring "resting BP", they're just measuring anxiety.

[@taic3366]

here here

[@mikephilpot]

I'm on TRT and my BP raised a bit. Got on telmisartin and do cardio every day and it's now 115/75 give or take.

[@MrGreeny1911]

Got off trt because bp went crazy high.

[@Plug042]

Nice man

[@bojax3434]

How about niacin and regular expansion of the blood vessels through the flush?

[@MsSunstoned]

I immediately want to hear more about Hypercortisolemia. And I too am homozygous for MTHFR ... If anyone reads this & has more info on either please feel free to drop me a link.

[@theancientsancients1769]

Do you have high iron in the blood ? Integrative medicine doctor you must check . Certain supplements like Tumeric and Alpha Lipoic Acid block the excess iron . Blueberries too and Quercetin and Resveratrol. Check your liver health for ultrasound and blood test. Dysfunctional liver can be the cause

[@MsSunstoned]

@@theancientsancients1769 Thank you.

[@priusskipper]

I’ve come close to passing out after soaking hot baths after long runs. I’m in my mid-50s and My BP is low and heart rate below 60.

[@dr.amitabhamukherjee3601]

He didn't mention the importance of appropriate cuff size relative to upper arm circumference.

[@holly52ful]

Min is so high it would scare everyone. I had been on two meds but it was still 160/100?? Yep but it goes up when I go to docs, that’s why I stay away!! But too again with high stress, diet, age etc.. but still alive at 66!! 😅

[@nightingaleofsorrow9349]

Mine was high too but I do deep breathing now, go for walks, and reduce my stressors really helps. Laughter is the best medicine too. 😊 Good Luck I wish you well.

[@haikeaintiaani9183]

I had this night coco flavour beer does that do the trick

[@JonathanODonnellSays]

Incredibly helpful as usual thanks Doc! I too have hemochromatosis and hi BP. I will get back to donating blood and see if that helps thanks. QUESTION: does it matter which arm you use to take your BP? I have always used my left. Thanks!

[@mmwosu]

Arm only matters in respect to consistency. Some individuals can have a measured difference between each arm. If you use the right, ALWAYS use the right.

[@windar2390]

@@mmwosu you contradict yourself. It's probably the best to measure both arms to find out if there is a difference and then once found out, keep measuring the arm with the higher values.

[@mmwosu]

@@windar2390 That’s not a contradiction, it’s literally what everyone does, and not to put too fine of a point on it, but what you said isn’t any different functionally from what I said. The point is mixing measurements from each arm and trying to compare them is comparing apples and oranges.

[@windar2390]

​We need an example to clarify: Let's say an individual has on the right arm 15 points higher than on the left arm. He always mesures on the left arm and with 125/85 he is a bit high but has nothing to worry. Little does he know, his right arm has 140/100, but he doesnt take actions, because he will never find out. Now, @@mmwosu do you still think "Arm ONLY matters in respect to consistency".

[@mmwosu]

@@windar2390 1) the differences aren’t typically that large 2) you’re presuming systolic and diastolic pressures track in a 1:1 ratio. They do not. Once an arm is chosen it is noted in the patient record and ALL subsequent readings are then taken from that same arm. To do otherwise is an error. Additionally, you’re trying to reduce my argument to a level of absurdity so that it’s easier for you to attack, but in doing so you’re now attacking an argument I actually did not make. I’ll leave it to you to parse that part out.

[@Joseph1NJ]

"Green smoothies lower blood pressure," Dr Brooke Goldner just smirked.

[@joeyrampers-xs2hp]

Ashwagandha CocoaVia and potassium!!! big 3 for my blood pressure !! my high blood pressure went down big time!!!

[@ganisshroache8859]

How long did you take ashwagandha for

[@robpumpyfinn]

I go to the gym do weights and cardio 5-6 times a week. If i dont go for a couple of weeks my blood pressure improves massively. I have no idea why.

[@henrikmadsen2176]

The Nitrates in the grren smoothie, does that convert into Nitric Oxide (NO) ??

[@aprilgayles8389]

Do you take the blood pressure on the left or right arm, I would like to know that fact.

[@WilliamsPinch]

I tend to think anxious people are prone to elevated BP. For me I work out (zone 2) everyday and steam for about 30 min everyday and I still have to use a sedative to lower my BP.

[@freddygoulet6101]

So you take three measurements 5 minutes apart. Do you average those three, write the best measurement down, or just write them all down then average them at the end of the two weeks?

[@beachgal2023]

I have Hashimotos and take Synthroid, which caused my BP to go up. I have tried to get off the BP meds, but that got me a trip to the ER. HELP

[@selma5885]

What cocoa supplement did she mention? Wish she would detail the supplements her mom took. Chocolate is found to be in high in lead recently-so one has to be careful with chocolate.

[@bigaz72]

I usually do my blood pressure check semi relaxed in the morning. My Zen time 😅 it’s only last about five minutes what I have not done is to check it twice a day

[@hadleys.4869]

Actually ideal BP would be slightly below 115mmHG. Not sure about diastolic. Keeping it below 115 Systolic will reduce the risk of prolonged damage to the endothelial lining of the arteries and also reduce damage to any organs. So it's good he uses 120 in his clinic as a threshold.

[@dilligaf2386]

Try 214 / 110 and get told by the doctor emmm it's a bit high but it's nothing to worry about . So do blood pressure medication work if you all ready have low salt and low water levels in the body as I'm led to believe blood pressure medication helps to reduce water and salt levels in the body. ?

[@lyonna7499]

Intermittent fasting and cold baths?

[@philk4645]

what happened to beet juice proselyting? Has that fallen out of favor and if so, why?

[@MartinSKatz]

I don’t know if running marathons makes you “super healthy” but it does make you super conditioned…to run marathons. Interesting info.

[@theancientsancients1769]

Heavy Metals play a role too coffee , anxiety stress. VasqFlow helped my late dad reduce blood pressure despite him having aggressive blood pressure when his meds didnt reduce a thing

[@hikeabovethetreeline7303]

did i understand this correctly regarding the BP testing protocol? So you take 3 readings every 5 mins twice a day for 2 weeks straight. your true BP is then equal to the average of all those readings combined?

[@Fastmack]

Yes.

[@Wass_85]

So now we should increase our saturated fat intake?

[@agag4866]

Could a lack of potassium be a cause to high blood pressure?

[@Rob-bq6ek]

TMG lowers homocysteine. Rebounding (mini trampoline) is a great way to improve health. DYOR

[@Utbmingo2018]

I'm heterozygous for MTRR genes, essential hypertension. Why haven't they checked my homocysteine? Cortisol is always fine.

[@mattpearce4099]

Why OH Why is it called Essential HyperTension. Do we have to have it, is that why it is called EHT?

[@ericbolz]

Yeah, hot tubs lower my blood pressure by a lot. I think it's because it massively dilates the blood vessels. Like a super ACE inhibitor.

[@ventouxonthefly]

I have hypertension and after 20-30 minutes in the sauna both my systolic and diastolic numbers drop substantially 20-30 pt drop. Unfortunately it doesn’t last.

[@JohnYoga]

I have seen up to a 50 pt drop, but the problem is that it shoots right back up

[@kiuk_kiks]

I had a blood pressure of 150/70 and now it’s 110/60 due to a very rigorous cardiovascular endurance regimen on my road bike. What’s significance does that have in regards to a very low systolic pressure and a very low blood pressure after I became physically fit? I also was very muscular when I was 150/70, 200 lbs at 5’5.5”, while lean and steroid/ drug free.

[@lw7654]

Wow!!!! I can’t believe how many doctor’s offices do this wrong. My own cardiologist’s office uses the automatic and asks me questions when she’s taking it and alot of times my arm is up in the air. In fact, all my doctor’s offices take it differently. When I say something they don’t listen and say I have high bp. I take my bp at home and usually it’s under 125/85.

[@kiuk_kiks]

@@lw7654 It was a self assessed blood pressure reading from the same machine a year apart in time. I took readings in between but the change was drastic and permanent.

[@BurninatorTheTrogdor]

Hard cardio is what I think helps me keep it down on TRT. My bodyfat is very low, around 8% and eat meat and fruits. Sleep and stress are the things that are hard for me.

[@roblincoln10]

Same!!!

[@keemoify]

8% bodyfat cant possibly be healthy!?

[@patriciawebb5579]

7:03 Blood pressure measurement protocol.

[@goldyl.6371]

Please help me to understand why it makes sense to lay still for five minutes before taking the reading? That’s not normally what you’re doing throughout the day, so why would you only want a reading that shows you rested? I don’t rest all day.

[@kasparsakmens3853]

Same here. We people moving about all day

[@RobinoftheHod]

@@kasparsakmens3853because the benchmark is your blood pressure at rest no one has low blood pressure when active your body needs blood moving

[@ccarlock8537]

I take Cocoa tinture, it is helpful for natural energy and no crash etc

[@iamdavehawkins]

I don't fully understand the advice of taking a measurement while at rest for 5/10 minutes. I get that it helps to standardize across a population. But I spend 0 minutes the rest of my day seated, relaxed, breathing calmly, and non-distracted, so it certainly can't be representative of where I'm at "most of the time", right?

[@islanderATP]

I use citrulline and cocoa for mine

[@brianchesney5668]

does adding cocoa flavanol (in the form fermented cocoa powder) to hot coffee hinder the nutritional benefits? My concern is the the heat will have a negative affect on the supplement.

[@harrys391]

As a rule of thumb, add your anything from honey to your cocoa flavanol to your hot drink of choice when it is "drinkable" without burning your mouth; ie don't add to a boiling drink.

[@Cabjcb]

How accurate is the wrist cuff compared to the regular cuff?

[@holly52ful]

They say it’s not as accurate but I had the manual at docs and it was very high. She did it again and it was 30 points lower

[@snewogerg]

In my 50's and started taking a baby aspirin. Seems to have dropped my blood pressure by 10-15. Went from the higher end of the range to perfect. Why is this not in the conversation?

[@JenniferSammyrr]

My husband has high blood pressure and his doctor told him not to take baby aspirin because it increases the risk of internal bleeding.

[@buffalotraffic]

Fun party conversation!

[@bkreed27]

Asinine comment

[@bubcat54]

I have a 5 gallon bucket filled with supplements that i hear are good for me. I take one bucket 3 times a day

[@h3agler]

lol

[@theancientsancients1769]

For most people blood pressure is highest in the morning! Hence why most cardiovascular events happen in the morning. Oxford University research has shown exercise in the morning was not ideal to reduce blood pressure the next morning, rather post midday workout or walks reduced blood in the morning. They recommend to reduce stress in the morning VasqFlow is a natural product worth researching that my last dad with his extreme high blood pressure over 200 helped when the drugs failed

[@ugsteve]

A recent editorial in the New England Journal of Medicine postulated that folic acid and other B vitamins may promote atherosclerosis by increasing cell proliferation in atherosclerotic plaques, enhancing methylation of DNA (leading to gene activation) and augmenting levels of asymmetric dimethylarginine (16). Asymmetric dimethylarginine is an endogenous inhibitor of nitric oxide synthase, and has been implicated in the pathogenesis of endothelial dysfunction and accelerated vascular disease. Thus, it is biologically plausible that folate and vitamins B6 and B12 could have negative effects on the endothelium that offset their potential benefit from homocysteine lowering.

[@Mario-forall]

I have the opposite problem: I usually have low blood pressure, specially when it is hot, and have fainted a few times because of it. What would be the healthiest way to raise my blood pressure?

[@lobohez7222]

Exactly my problem, especialy when i am fasting

[@Mario-forall]

@@lobohez7222 oh, if you get it mostly while fasting maybe you just need to drink more electrolytes.

[@lobohez7222]

@@Mario-forall its natural reaction of a body to lower pressure when you fast, my mother's pressure dropped from 150->135 and mine from 115->95. We drink only tap water and avoid all salts and electrolytes.

[@Mario-forall]

@@lobohez7222 I see. I need electrolytes when I fast or keto, or else I get low sodium. Not fun to feel hangover without having drank anything

[@kasparsakmens3853]

Coffee

[@UCanHaveHim]

My supine bp is always higher than standing and sitting bp.

[@MarcCardwell]

I've tried coconut water (for the K), beet powder smoothies, Mg supplements, 90% dark chocolate, years of meditation and I forget what else. I'm still stage 1 or 2. hyper. I average 7,500 steps a day, but could do more cardio. I could drink more water, as Ive heard not enough can rain BP. Daily drinker of wine (I stopped 1 month last year w/ very little change in BP). I'm >< this close to getting on meds. I'll buy the cocoa via and try that. What's an expected amount of time before the cocoa via works?

[@scotttovey]

I'm not a doctor, but I do relay what I have heard doctors say. If you have not done so, get a complete deficiency test. You may have a deficiency that is not being addressed by what you are doing. Resolve the deficiencies, and you may resolve your blood pressure issues.

[@MarcCardwell]

Good advice, thank you. Where does one get a deficiency test? A year or so ago, I asked my doc if I needed to be on BP meds, he said "not yet", but I've been seeing Ian increase. I do the 3x in one sitting thing to get an average, but I don't do it every day. Mine is much higher in the a.m., which is normal to be higher, but a recent one I had was 146/102 which scared me. @@scotttovey

[@pk1342]

Sort out your insulin resistance - this in reality is the cause of "essential hypertension". Drinking beet smoothies and coconut water is only going to make that worse. Get rid of alcohol long term - it raises uric acid (as does insulin resistance). I used to run a BP of 140-150 systolic and 90 diastolic. I changed my diet and everything improved - triglycerides down, hdl up, hba1c down, fasting insulin and glucose down, uric acid down, weight down. Blood pressure now 110/70. This is where you want your BP as studies have shown that your risk of heart disease increases in a fairly linear fashion above this BP. Although if you have been running high BP for a while going this low could cause symptoms of hypotension in old age after you've adapted to a high BP.

[@MarcCardwell]

Thanks for your input! People everywhere say things helped them, like beer powder or coconut water. My fasting blood sugars are like 85-90 which my doc says is fine. But I’ve nit tested in a while. Giving up wine I know would be best, but I have a problem, clearly.

[@pk1342]

@@MarcCardwell insulin resistance develops for decades before blood sugar abnormalities occur. >80% of the US population has some degree of insulin resistance. So don't rely on your doc telling you the fbg is fine.

[@Follows-ed7mw]

When measuring blood pressure with three readings, should you average the readings or use the lowest reading as the recorded blood pressure?

[@MS-zm9st]

I have taken mine multiple times over the day and night doing 3 in a row each time, it seems that the longer you rest, the lower the reading and heart rate. The 3rd seems to be the best because of just that.

[@Follows-ed7mw]

@@MS-zm9st The thing is that different nations have different standard recommended protocols for at home readings. Some specify "use lowest reading" others specify use average of readings.

[@DannyBlair_]

Average

[@janetabrowne5719]

A good machine can be set to do the averaging.

[@thebarefootyeti912]

I'd just like to say, in a seemingly binary world, where you can only have distal causes and never proximal ones, it's lovely to sit back and just let the adults talk. You remove a little of the white noise each time. Chapeau both.

[@R2Dursley]

Does it matter which arm you use to check your bp?

[@kasparsakmens3853]

Yes. Only left

[@Ifi_ibn_Sefer]

I am 26v old. I have 132/64 with 67 pulse. Is that ok?

[@SinglesAdventures]

72 female. Average daily 110/65, bmi 18.6, walk run average 6 miles daily. No meds ever. NO SALT.

[@vinny5727]

I mean you have to salt some way or another because you need electrolytes ? Or do you mean the brand called “no salt” that’s straight potassium

[@SinglesAdventures]

@@vinny5727 if you look at the detail of your fruits and vegtables you normally get enough sodium and PO. I do use nosalt if i want the flavor. I will use electrolytes if running in the heat. I live outside tge jungle in Central America

[@user-uc3qs1gx2d]

Assistants always take the bp wrong in the office with arm down and it’s always high !

[@lauchlanguddy1004]

for blood pressure at different heights I just look at the veins on my hand above my head and below my waist, you can see them bulge or disappear dramatically. esp. obvious if you are lean and have obvious vessels in the hands

[@juicebox853]

The evidence is of moderate quality. We were unable to identify any randomised controlled trials that tested the effect of long‐term daily use of cocoa products on blood pressure, and there were no trials that measured the health consequences of high blood pressure, such as heart attacks or strokes.

[@606pretty]

Yes I'm a daily cardio person . My BP is still not low!!

[@camwells9726]

Same , look into homocysteine levels , I’m new to going down that path and it seems to be dropping

[@Pink_cupcake1700]

You probably need to increase your potassium. Also omega-3s and hibiscus tea work like a charm. I don't know what these people are talking about and why they don't get to the point I don't know what their agenda is

[@606pretty]

Did @ll dat!!!

[@cjbecker1683]

Ok so right arm or left arm as I see him talk near the end 🤔

[@edesouza2279]

Every time I hear that loosing weight will solve blood pressure problem, diabetes, cholesterol and everything else, I then ask the question, what about me? In my teens and up to my early 60s I haven’t tipped the scale over 120 lbs except when I was pregnant, I weighed 140lbs. I am now in my early 70s and the most I would weigh on a good week is 125lbs. In other words, I have no weight to loose, yet my blood pressure is all over the place, with or without medication. I haven’t got any fat on my bones either.

[@jfiffick]

Endurance athlete, Lift 5 days a week. Blood pressure is always in the 140's . No supplements recommend helped. Had to go on blood medicine to get it down.

[@philk4645]

lifting heavy will increase BP, I'm sure you know. When do you take you BP?

[@jfiffick]

@@philk4645 Mornings plus went to the blood pressure clinician at my HMO. Once I took the medicine, it lowered it to the high 120's.

[@NWforager]

salt intake is a Big issue . Apparently especially for folks of color in the US .

[@Joseph1NJ]

Inconspicuously missing from Peter's book is any discussion of sodium, with regard to hypertension or otherwise.

[@OceanLife772]

I use Himalayan salt every day and my blood pressure is 110/70! I have been eating lots of fruits and veggies my entire life. I am 52 and No cholesterol or BP issues. Himalayan salt has like 98 minerals that our body needs.

[@jeffgobert9325]

Salt is not causal in relation to hypertension.

[@NWforager]

@@jeffgobert9325source please ?

[@senorpepper3405]

If you eat a lot of salt and very little potassium, then you have a problem. But if your diet and exercise are on point, then salt is not the monster that they say. Overweight people tend to have bad diets and don't exercise.

[@sincityinfinity6255]

Peter says cardio being best exercise to lower blood pressure. Second to losing weight and I’m thinking Peter would mean zone 2 for cardio. What if the individual has high blood pressure, zone 2 cardio for 3-4 times a week for two years. Yet even with that zone 2 cardio consistently is still overweight and has high blood pressure, would that individual still need medication for their high blood pressure if they lost weight utilizing zone3,4,5?

[@josephwilson4972]

There’s been studies on hypertension that looked at division 1 athletes, who are all very fit and usually very lean, and 1/3 of the athletes had hypertension. Sometimes you have good genetics and sometimes you don’t, if you don’t have good genes and you’re eating right and exercising you could still need pharmacological intervention.

[@scotttovey]

"Yet even with that zone 2 cardio consistently is still overweight and has high blood pressure" Is the individual over weight, or over fat? What's the difference? Take two 6 foot men weighing 250 pounds. One of those men is buff and lean. The other is obese and fat. Which one is overweight? The term overweight is not a very good term to use when dealing with weight issues because weight is not truly the issue. Fat on the other hand is. Too much fat and you can develop chronic conditions. Too little fat, and you will fatigue quickly and easily. Now, if you are dealing with being over fat, it is possible that the individual is doing too much exercise and as a result, under constant stress which produces fat gain. Chalene Johnson is a former Beach Body exercise guru. Chalene Johnson said that she experienced a condition in which she was exercising more and more yet not began to gain weight. She discovered that when you exercise too much, you are not allowing your body to rest. The resulting consistent high stress, cause your body to put on fat, rather than take it off. Chalene changed her routine and in addition to reducing how much she exercised, she transitioned from doing a lot of cardio, to strength training. If I remember correctly, she said it took her over a year to correct the damage she had done to her body by over exercising.

[@sincityinfinity6255]

Definitely over fat. For strength training instead of cardio should the person still try to achieve their heart rate to zone,3,4,and 5? What I’m thinking is anyone can do strength training and stay in the zone 1. Would it make a difference? Would it improve the blood pressure regardless of the zone training?

[@scotttovey]

@@sincityinfinity6255 "Definitely over fat. For strength training instead of cardio should the person still try to achieve their heart rate to zone,3,4,and 5?" No. The purpose of strength training is to build muscle correctly, slowly and purposefully. The primary focus is doing the exercises correctly. With strength training, it's about slowing down and focusing technique so that one does not end up hurting oneself. By building muscle, the person's metabolism will eventually begin to increase. Basically, one is attempting to get more by doing less and not worrying so much about weight due to the fact that muscle is heavier than fat, so one's waistline will go down, but not necessarily one's weight. "What I’m thinking is anyone can do strength training and stay in the zone 1. Would it make a difference? Would it improve the blood pressure regardless of the zone training?" When we focus on zones and keeping our heart rate elevated, you are placing a lot of stress on your body. If you are already overstressed, the pace of zone exercising adds to the stress, and that stress increases the stress hormone which causes weight gain. Age is a factor in this as well. As we age, our bodies do not recover as quickly as it did in our youth. Without the recovery, we become over stressed and overloaded with inflammation. So, if the individual your trying to help is over 45 and exercising like a 25 year old, that is a contributing factor in the lack of fat loss. If this is the case, the individual needs to take 2 weeks off from exercising to allow his or her body to relax, rest, and recover. Then begin a new program that is less intense, suited too the individuals body and age, and geared towards strength training. Here are the links to a couple of Chalene Johnson's videos on strength training. They should give you better idea of what to go for. Cardio vs Strength Training - Why You're Not Seeing Result (PLUS FULL LOWER BOD kzbin.info/www/bejne/qpXTo6igndh8mq8feature=shared Chalene Johnson's Weekly Workout Routine kzbin.info/www/bejne/Y4nSXmWcpbiSp80feature=shared

[@tea4475]

Methylation everything

[@florence4845]

The guests operative word is.... "like"😮

[@RXP91]

No mention of salt? That’s the number one reason no? Potassium chloride is a great substitute that actually reduces pressure

[@abc..6533]

Many of the neoresearchers will get hurt by this,,, they usually recommend high salt diet,, which I don't feel safe

[@timm285]

The body needs salt

[@MarcCardwell]

That's one I struggle w/. I love salty things, I mostly eat home made foods w/ little added salt, but our brains need salt. @@timm285

[@user-fy4qh6bt9p]

You are so right. My b.p. does rise even sometimes while doing keto. Some people are salt sensitive. I just lay off salt for a couple of days and do "no salt" which is potasium chloride. My b.p. will drop easily then

[@Joseph1NJ]

There should've been. Rhonda is usually more detailed than that.

[@ccarlock8537]

Citrulline tho even better then workout longer also

[@barb0138]

I always had very low blood preasure until I God the COVID now it's high

[@pearytr4562]

Same here - always 120/70 now after covid 140/80 on strong med. else it goes to 160- 170

[@Dr_Oleg_Kulikov]

I am 66, my BP at rest is 100/60 with pulse below 60. I used to have just a year and half ago 85/55 with pulse below 50 when I was doing regular cardio - 60 km cycling a day. At age of 18, I had 110/80 with pulse about 40 BPM, I was swimming in fins a lot that time. Can anyone tell me is 100/60 better than 110/80 or worse? About the pulse, I know. 40 is better than 60.