High blood pressure is the #1 leading risk factor for early death and poor health worldwide…but if undiagnosed and untreated, it increases your risk of heart attack, stroke, kidney failure and more. In this episode, learn how to test and track your blood pressure, and about 7 natural ways to lower high blood pressure.

In this episode:

• Importance of blood pressure and how to know your numbers

• 7 natural ways to lower blood pressure without medications

• Actionable ideas to incorporate tips into your routine

Please note: this podcast was originally released under a different brand name. As of September 16, 2025, the brand has been renamed. If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/metabolicphd.

Additional resources:

Previous episode, DASH Diet: https://www.youtube.com/watch?v=EB5uqRCDsQM&t=2082s

Good sources of key nutrients: Potassium

Magnesium

Direct links to previous tips mentioned in episode:

Stress tips

Sleep tips

Measuring blood pressure at home:

How to: https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings/monitoring-your-blood-pressure-at-home

Example blood pressure measurement device: https://a.co/d/gheLkJk

Resources to quit smoking:

CDC Tobacco Campaign: https://www.cdc.gov/tobacco/campaign/tips/quit-smoking/

American Heart Association Healthy Living: https://www.heart.org/en/healthy-living/healthy-lifestyle/quit-smoking-tobacco/help-i-want-to-quit-smoking

Resources for alcohol:

Free PDF Download (no email required): https://www.niaaa.nih.gov/sites/default/files/publications/NIAAA_RethinkingDrinking.pdf

National Institutes of Health: https://www.niaaa.nih.gov/publications/brochures-and-fact-sheets/treatment-alcohol-problems-finding-and-getting-help and https://alcoholtreatment.niaaa.nih.gov/

Timestamps:

(00:00:02) Importance of blood pressure

(00:01:36) 7 actions to lower blood pressure naturally, without medications

(00:06:29) Definitions and background: Blood pressure, readings, tracking

(00:10:24) Healthy levels and hypertension (high blood pressure)

(00:11:34) Coordinate with your doctor

(00:13:08) Tip 1: Balance sodium and potassium

(00:18:38) Tip 2: Move your body

(00:20:57) Tip 3: Manage stress and prioritize sleep

(00:25:06) Tip 4: Increase soluble fiber and reduce sugar intake

(00:27:07) Tip 5: Lose weight if needed

(00:28:02) Tips 6 and 7: Stop smoking and drinking alcohol

(00:30:26) Closing

ABOUT US:

Welcome to Optimizing Metabolic Health! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

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