in this video we are going to talk about
electrolytes on a carnivore diet what they are why they matter and how to
balance them correctly electrolytes can seriously make or break your results on
a carnivore diet just last week I had a subscriber asking me why she was
experiencing heart palpitations since switching to carnivore we realized that
her sodium intake was probably lower than it should be and since making that
change the palpitations have went away in this video I am going to talk about
sodium potassium magnesium and calcium signs you are not getting enough of them
and how to balance them for optimal health before I begin I would like to thank
cells squared for sponsoring today's video cell squared is an Australian
company that offers ancestral health staples for holistic modern living they
have a range of ancient salts rich in electrolytes and healthy fats such as
grass-fed ghee I will talk more about their products and how they can help you
balance your electrolytes later in this video but if you want to check them out
you can head to cell squared dot com dot au hey guys welcome back to my channel if
you're new here my name is Kait I'm a health coach and I post videos on a high
fat nutrient-dense way of eating if you like this video please give it a thumbs
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what are electrolytes electrolytes are essential minerals that are key for so
many functions within the body they regulate nerve and muscle function
hydrate the body balance blood acidity and pressure and help rebuild damaged
tissue on any version of a low carbohydrate diet whether that be a
carnivore diet or a keto diet we need more electrolytes this is because when
insulin levels are low as they are when you restrict carbohydrates the kidneys
excrete more sodium and this disrupts other electrolyte
levels as well we are going to start today at talking about sodium because I
believe it to be the most important then we'll move on to potassium magnesium and
finally calcium sodium the presence of sodium is essential for muscle
contractions the largest and most important of which being the heart as I
said at the start of this video if you are experiencing heart palpitations
upping your sodium is going to be the place that you want to start other signs
of a sodium deficiency include fatigue headaches weakness and trouble focusing
now it is important to distinguish the difference between salt and sodium
I think this throws a lot of people off when they are trying to measure their
intake salt is made up of sodium and chloride so this means that one gram of
salt is not equal to one gram of sodium which is a mistake I often see people
making in reality there is a bit under 400 milligrams of sodium in one gram of
salt so you might be consuming less than half of what you thought you were so how
much sodium should we be aiming to get each day the average person requires
between 3 & 6 grams of sodium every day but as I already said when we are eating
a low carbohydrate diet that need can increase 5 grams of sodium is a good
place to start if you are sedentary that equals out to be about two and a quarter
teaspoons exercise and physical activity increase our need for sodium as well as
we lose some from sweat and this goes if you live in a hot climate – if you are
pretty active I would start with trying to get seven grams of sodium every day
which is about three teaspoons you will be able to get some sodium from your
food but probably not enough to meet your required amount 100 grams of beef
contains only 54 milligrams and a cup of bone broth is a better source with about
500 ml so it is really important that you use a
high quality salt – salt your food generously and also to add to your water
I start every day adding half a teaspoon to my water bottle and here is where
today's sponsor comes in Snell squared is an Australian company based in
Melbourne that has a range of ancient salts that are rich in electrolytes each
salt has a different trace mineral and electrolyte content but for the purposes
of sodium I recommended their sea salt flakes this sea salt is sourced from the
great ocean road in Victoria Australia they use a traditional panning method in
order to retain trace minerals like I said before I start my days by adding
half a teaspoon into my water I will also continue to salt my water
throughout the day and I use it to salt my food generously as well if you want
to check out Sol squared they currently only ship within Australia but they will
be expanding to international shipping soon you can head to their website Sal
squared condo to you to learn more thanks again to saul squared for
sponsoring this video potassium potassium and sodium try to
remain in balance within the body when sodium is low it not only impacts sodium
levels but potassium as well the kidneys will try to reabsorb more sodium while
excreting more potassium to maintain the balance signs of a potassium deficiency
include muscle cramps and muscle twitching as well as heart palpitations
on a card of our diet you require between three to four point eight grams
of potassium every day and potassium is a bit easier to get from our food than
sodium is 100 grams of beef has 350 milligrams of potassium meaning that if
you eat a 300 gram steak this is a bit over one gram 100 grams of mackerel is
an even better source with about 520 milligrams and even better 100 grams of
bacon has 550 milligrams bone broth is also a good source with
450 milligrams a couple of steaks and a couple cups of bone broth and you're
probably good again if you are more active you
probably require a bit more and if you do not think you are getting enough you
can always supplement but just know that too much concentrated potassium can be
dangerous so don't start supplementing without careful consideration magnesium
magnesium helps to maintain proper muscle function and nerve function it
supports your immune system and regulates your heartbeat signs of a
magnesium deficiency include muscle twitching and muscle cramps heart
palpitations fatigue and constipation now you might be thinking a lot of the
signs of deficiency between the three electrolytes so far have been pretty
similar so how can you tell which one you are deficient in if you're
experiencing any of the symptoms that go for all three I would suggest starting
by upping your sodium then move to magnesium and if that hasn't fixed the
problem then go to potassium last most people require about 400 milligrams a
day but again this can be higher if you are active 100 grams of beef has 20
milligrams 100 grams of mackerel has 100 milligrams and 102 sardines has 40
milligrams you can supplement using tablets or a powder if you don't feel
like you're getting enough and another way to supplement it is transdermally
cell square has a pure magnesium oil which I love it is one of the most
concentrated magnesium oils on the market the oil is formulated here in
Australia using magnesium chloride flakes from the Dead Sea in Israel and
South squared really prioritizes the sourcing of their products they source
their magnesium flakes from the Dead Sea in Israel because it is the purest
source available you can spray this directly on sore muscles or joints or
you can simply spray it on your stomach if you just want to increase your levels
again really great products from cell squared I'm so happy to be working with
them on this video calcium calcium is important for bone health
slow contractions and blood-clotting the RDA is set at one gram per day but a lot
of people think that this is set too high this is because calcium needs
vitamin D and vitamin K to be absorbed in the body and most modern diets are
highly lacking in both of these to make up for the poor absorption rate the
thinking was to increase the RDA but this isn't really a solution even with
the RDA being set high it is still hard to get a decent amount of calcium if you
are only eating steak 100 grams of beef has only 12 milligrams if you are
including dairy this is the easiest way to get a good amount 100 grams of
parmesan takes you over the RDA with 1.1 grams of calcium other cheeses yogurts
butters all have a decent amount as well and 100 grams of sardines has about
three hundred and eighty milligrams grinding eggshells into a powder and
sprinkling that on your food is another option and before you go adding cheese
back into your diet in an attempt to up your calcium please watch my other video
about cheese on a carnivore diet because it isn't for everyone and if you are
still worried about getting enough calcium on a carnivore diet here's
something to consider there is a clinic in Hungary called paleo medicina which
uses a Paleolithic ketogenic diet to treat patients the diet the patients are
fed is basically only meat organs and bone broth with no dairy and their
patients show no signs of calcium deficiency so take that for what you
will one last thing I will add before we wrap up is that another sign of an
electrolyte deficiency can be cravings so if you are eating a carb or diet and
you're finding that you are always hungry you might need to up your
electrolytes and that is everything you need to know about electrolytes on a
carnivore diet let me know in the comments down below if you upped your
electrolyte intake and if you experienced any benefits and if you're
in Australia and looking for a good source of sodium and magnesium make sure
to head to cell squirrel you to check out their ancient salts and
other products thank you guys for watching if you found this video helpful
feel free to share it with your friends and family if you'd like to check out my
video that is all about the importance of salt you can click here if you would
like to catch up on my most recent upload you can click here and if you are
interested in starting a ketone or carnivore diet you can check out my
coaching programs here thanks again guys
