Cells are like little batteries, and need a gradient for energy. Inside the cell = potassium. Outside = sodium. We have a “charger” called the sodium/potassium pump, which constantly moves sodium out and potassium in (3 Na out for every 2 K in).

That slightly uneven movement keeps the inside of the cell slightly negative. This is what gives potential. This “current” powers everything in your body: - nerves firing - muscle contraction (including the heart) - nutrient transport (glucose, amino acids, and calcium)

But, the body excretes a lot more potassium than it does sodium, so to maintain the ratio, you have to bring in a lot more potassium than sodium. So to maintain that ratio, your body needs about 3-5x more potassium than sodium. In most modern diets this is inverted.

Practically, this means higher blood pressure, stiffer arteries, and more risk of heart disease. Can also mean fatigue, muscle cramps, impaired glucose uptake, and neurological symptoms.

For most of human history we ate ~3–5x more potassium than sodium. Modern diets flip this to 2–4x more sodium. That inversion drains the battery.

While there are some good animal based potassium sources (e.g. goat milk), potassium will be most abundant in plants A brain dead way to hit the target is just 3 servings of fruits or vegetables per meal.

Or you could add a high potassium source to every meal (e.g. banana, avocado) in addition to another serving of fruits or vegetables. Coconut water is also high, as well as great northern beans.

@gregmushen I've always said protein is the most important macro and potassium the most important micro. Try to get 35-50% of your calories from protein, and 3.5-5g/day of potassium from food, and you're pretty much eating an optimal diet. https://x.com/DrCamRx/status/1...

@DrCamRx Couldn’t agree more. Really hard to mess things up if you just focus on these two.

@gregmushen Coconut water for the win

@ironnfox It’s so good

@gregmushen Best sources for potassium?

@Mangledpolitics My favorites are: - Bananas - Avocados - Great northern beans - Coconut water - Sweet potatoes If you mix one of those into each meal, and then just try to get a serving or two of fruits or vegetables, then it’s hard to miss the daily total.