Human Upgrade

High Blood Pressure.

50% of adults have it.
Most don’t know.
Big pharma cashes in.

But here's the harsh truth:

You can lower it naturally.

Here are 6 simple ways to naturally lower blood pressure🧵:

Normal vs. High blood pressure:

• Normal: &lt;120 / &lt;80 mmHg
• Elevated: 120–129 / &lt;80
• Stage 1 hypertension: 130–139 / 80–89
• Stage 2 hypertension: ≥140 / ≥90
• Crisis: ≥180 / ≥120 (ER now)

Every 20 mmHg increase doubles your risk of stroke and heart disease.

One of the simplest ways to lower blood pressure?

Nitric Oxide.

It relaxes blood vessels, enhances oxygen delivery, and reduces strain on your heart.

I use this exact one daily👇

Fix #1: Improve insulin sensitivity

High insulin = narrow arteries + high pressure.

How to fix it:
– Cut added sugar and ultra-processed carbs
– Time-restricted eating (12–16 hr fasts)
– Lift weights 3x/week
– Add berberine or magnesium (both improve insulin signaling)

Fix #2: Restore electrolyte balance

Most hypertensive patients are low in potassium and magnesium, not just high in sodium.

How to fix it:
– Eat 2+ servings of dark leafy greens daily
– Avocados, bananas, salmon, and pumpkin seeds
– Take magnesium glycinate (200–400 mg/day)

Fix #3: Walk 30 minutes per day

Walking is blood pressure medicine.

Start with 15 minutes after meals and build up.

– 15-minute walks after each meal
– 150+ minutes/week of zone 2 aerobic (60–70% max HR)
– Bonus: add heat therapy (sauna) 2–3x/week → mimics cardio effect

Fix #4: Breathe therapy

Slow, nasal breathing activates the parasympathetic nervous system.

Try this:
– 4 seconds in
– 4 seconds hold
– 6–8 seconds out
– Repeat for 5 minutes

Clinically shown to reduce systolic BP by 8–10 points in weeks.

Fix #5: Sleep &amp; fix apnea

Poor sleep leads to elevated cortisol, impaired glymphatic flow, and sustained BP elevation.

– 7.5+ hours/night
– Nasal breathing
– Stable cortisol rhythm

Sleep apnea is present in &gt;50% of people with resistant hypertension; get checked.

Fix #6: Boost nitric oxide

NO is a molecule that relaxes blood vessels.

Low levels lead to constriction and pressure.

Best ways to raise it:
– Beetroot juice
– Arugula, spinach, and celery
– Mouth tape at night (support oral NO conversion)
– Avoid antiseptic mouthwash

Disclaimers: Legal action will be taken if you pirate the thread. I earn from some affiliate links I share, &amp; nothing I share is medical advice.

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4 HORSEMAN OF DISEASE:

Cancer, heart disease, diabetes, and Alzheimer's.

Here are 5 fixes anyone over 35 should know (&amp; can save your life):

1. Insulin resistance 

Problem #1: Insulin resistance

Affects up to 88% of U.S. adults.

High insulin:
– Triggers arterial plaque (heart disease)
– Fuels tumor growth via IGF-1 (cancer)
– Leads to type 2 diabetes
– Starves neurons of energy (Alzheimer’s)

It’s the earliest and most common failure: 

Fix #1: Reverse insulin resistance

Proven interventions:
• 30+ min of walking daily
• Lower refined carb intake
• Increase fiber and protein
• Berberine
• Fasting
• Strength train 3x/week

You can reverse insulin resistance in months. 

Problem #2: Nitric oxide

Nitric oxide (NO) keeps blood vessels open and flexible.

By age 40, levels are down ~50%.

– Increases blood pressure and clot risk (heart disease)
– Reduces oxygen and nutrient delivery to the brain (Alzheimer’s)
– Impairs glucose transport (diabetes) 

Fix #2: Boost Nitric Oxide

Clinically supported methods:
• L-citrulline (3–6g/day)
• Nitrate-rich foods (beets, arugula)
• Nasal breathing (activates NO release)
• Avoiding antiseptic mouthwash (kills oral NO-producing bacteria)

Supports vascular and brain health. 

If you're looking for Nitric Oxide production, here's the best ones I've found:

It’s a game changer.

https://lvnta.com/lv_Te8mZBQFxPumQDkjB2

Problem #3: Mitochondrial dysfunction

Mitochondria make energy and control cell death.

When they break:
– Heart cells lose energy
– Damaged cells escape apoptosis (cancer)
– Neurons degenerate (Alzheimer’s)

It’s the engine failure behind all 4 Horsemen. 

Fix #3: Mitochondrial Support

• Intermediate fasting 14–16 hours/day
• Do HIIT 1–2x/week
• Cold exposure (showers or ice baths)
• Zone 2 cardio (improves mitochondrial density)
• CoQ10, alpha-lipoic acid, creatine

Protect every cell and increase energy. 

Fix #4: Eat anti-cancer food

These foods contain compounds that turn on your body’s defenses:

• Broccoli sprouts →
• Green tea → EGCG
• Turmeric
• Berries

Food can prevent mutations from becoming malignancies: 

Fix #5: Control Inflammation

Reduce systemic inflammation through:
• Omega-3 supplementation
• Anti-inflammatory diet (polyphenols, low sugar)
• Gut microbiome support
• Stress reduction (HRV training, grounding, breathwork)

CRP and IL-6 levels can be tracked clinically.

The 4 horsemen of disease aren’t vague “risks.”

They’re measurable breakdowns that happen quietly for decades as we age.

But now we know:
• They’re visible early
• They’re driven by lifestyle
• And most of them are preventable (some even reversible...)

I hope you've found this thread helpful.

Follow me @HumanUpgrade_ for more.

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