Thread by @Dr_Biohacker

This might save your life:

1 in 2 adults over 30 suffers from hypertension.

When blood pressure is too high, it destroys your brain, heart, and energy without symptoms.

Here's how to fix the “silent killer” (& not be stuck on lifelong meds): 🧵

Normal vs. High blood pressure:

• Normal: <120 / <80 mmHg
• Elevated: 120–129 / <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.

Medication isn't the long-term fix because it doesn't fix the root cause.

Drugs like ACE inhibitors, beta blockers, and diuretics reduce pressure.

And many cause side effects: fatigue, sexual dysfunction, nutrient loss, or worse.

You need a real root-level fix.

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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.

Even light walking improves:
– Arterial flexibility
– Resting heart rate
– Sympathetic tone
– Endothelial function

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

This improves VO2 max, an independent predictor of blood pressure normalization.

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 & 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 >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

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Transparency & Disclosure:

I earn affiliate commissions on supplements I share (never paid to promote junk).

My free email course is actually free (no upsells, no BS)