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This Powder Stops Kidney Disease, Repairs Gut Lining, & Increases Performance

Thomas DeLauer

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TL;DR

The four things you'd lose by not watching

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Sodium bicarbonate (baking soda) is a cheap, multi-purpose supplement with evidence for kidney protection, enhanced athletic performance, improved gut health, and oral microbiome balance.

For kidney health, a clinical trial showed a 60% reduction in kidney failure progression with daily sodium bicarbonate supplementation, especially when combined with a Mediterranean-style diet.

Athletes can use sodium bicarbonate (0.3-0.5g/kg body weight) 60-180 minutes before high-intensity exercise or as a multi-day loading protocol to buffer muscle acidity and improve performance.

Baking soda can act as a fast-acting antacid for digestive issues and has been shown to strengthen the intestinal barrier and reduce inflammation, benefiting the gut-kidney axis.

Protocols

Concrete recipes — what, when, how much, and why

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Sodium Bicarbonate for Kidney Support

WhatOral supplementation of sodium bicarbonate to help regulate blood pH and reduce metabolic acidosis in individuals with impaired kidney function.

WhenLonger periods of time, daily.

Dose0.1 to 0.3 grams per kilogram of body weight daily.

For whomIndividuals with stage 3 to 5 chronic kidney disease (CKD), or those over 35-40 with potentially mildly impaired kidney function.

WhyKidneys with impaired function struggle to clear acid efficiently, leading to metabolic acidosis. Bicarbonate supplementation helps restore acid-base balance, reducing metabolic stress on the kidneys, muscle breakdown, bone mineral loss, and inflammation.

CaveatsMust be paired with a diet rich in fruits and vegetables (e.g., Mediterranean style) to compound benefits. Hydration and electrolyte balance (sodium, potassium, magnesium) are crucial.

The speaker highlights a significant clinical trial published in the journal Nephrology involving 740 patients with stage 3-5 CKD. The study found that patients receiving sodium bicarbonate experienced a 60% relative reduction in kidney failure progression (from 17% to 6.6%) over 30 months compared to a standard care group. Additionally, dialysis rates and mortality were lower in the bicarbonate group. The mechanism is attributed to restoring acid-base balance, which reduces metabolic stress, muscle breakdown, bone mineral loss, and inflammation, thereby addressing the root cause of kidney damage rather than just symptoms. The speaker also emphasizes the importance of diet, noting that a diet high in processed foods increases acid load, while fruits and vegetables provide bicarbonate precursors, suggesting that diet and supplementation can work synergistically.

Mechanism

The body tightly regulates blood pH using a bicarbonate buffering system. In CKD, kidneys lose the ability to adjust bicarbonate levels, leading to hydrogen ion buildup and metabolic acidosis. Supplemental bicarbonate directly addresses this imbalance, reducing the metabolic stress that accelerates kidney decline.

In the bicarbonate group, only 6.6%. So from 17% down to 6.6 is about a 60% relative reduction.

Also said

“By restoring this acidbased balance with supplemental by carb, you're basically reducing the metabolic stress that's accelerating this kidney decline.”— Explains the core mechanism of action for kidney protection.

“Supplementation and diet can compound each other.”— Emphasizes the synergistic effect of diet and supplementation.

Sodium Bicarbonate for Exercise Performance

WhatIngesting sodium bicarbonate to buffer acidity in muscles during high-intensity anaerobic exercise.

When60 to 180 minutes before exercise, or as a multi-day loading protocol.

DoseSingle dose: 0.3 grams per kilogram of body weight. Multi-day loading: 0.4 to 0.5 grams per kilogram per day, split into smaller doses over 3 days to a week.

For whomAthletes engaged in high-intensity anaerobic activities like combat sports, CrossFit, sprint cycling, rowing, sprinting, and swimming.

WhyDuring high-intensity exercise, muscles produce hydrogen ions, which lower intracellular pH and cause the 'burn.' Sodium bicarbonate increases extracellular bicarbonate, creating a stronger gradient for hydrogen ions to exit muscle cells, thereby buffering acidity and improving performance.

CaveatsToo much can cause GI discomfort, especially with a single large dose. Multi-day loading can mitigate this. Hydration and electrolyte balance are important.

The International Society of Sports Nutrition (ISSN) has issued an official position stand on sodium bicarbonate for performance, highlighting its effectiveness. The speaker clarifies that the 'burn' felt during exercise is due to hydrogen ions, not lactic acid. By increasing the body's buffer, athletes can perform better in activities relying on anaerobic metabolism. The multi-day loading option is presented as a way to avoid potential gastrointestinal discomfort associated with a single large dose. Furthermore, regular training with elevated buffering capacity may increase tolerance for high training intensity and volume, suggesting long-term benefits beyond just competition day.

Mechanism

Rapid glycolysis during intense exercise leads to the production of hydrogen ions, which decrease muscle pH and contribute to fatigue. Sodium bicarbonate raises the concentration of bicarbonate outside muscle cells, facilitating the efflux of hydrogen ions from the cells. This effectively increases the body's buffering capacity, delaying the onset of fatigue and allowing for sustained high-intensity effort.

Sodium bicarb raises extracellular bicarbonate concentrations which creates a stronger gradient for hydrogen ions to move out of the muscle cell.

Also said

“The research is supporting performance improvements in activities that rely heavily on this anorobic metabolism. So, combat sports, CrossFit, sprint cycling, rowing, sprinting, swimming, like fast-paced exercises, anything like that.”— Lists specific types of exercise that benefit from bicarbonate supplementation.

“Some research actually suggests that regularly training with elevated buffering capacity may let you tolerate high training intensity or volume.”— Highlights potential long-term training adaptations.

Sodium Bicarbonate for Digestive Support (Antacid)

WhatConsuming small amounts of sodium bicarbonate dissolved in water to neutralize stomach acid.

WhenAs needed for acid reflux or digestive discomfort.

DoseApproximately one teaspoon mixed with water.

For whomIndividuals experiencing acid reflux or digestive discomfort.

WhyBicarbonate is naturally released by the pancreas to neutralize gastric acids in the small intestine. Supplemental bicarbonate can quickly raise stomach pH and reduce hydrogen ion concentration, providing fast relief from acid reflux.

CaveatsThe effect is fast-acting but short-lived (about an hour). Prolonged antacid effects are not always desirable as some stomach acid is necessary for digestion.

The speaker references a study in the Journal of Clinical Gastroenterology comparing sodium bicarbonate to conventional antacids for ulcer patients. While baking soda increased stomach pH and reduced hydrogen ion concentration, its effect lasted only about an hour compared to two hours for conventional antacids. This is because bicarbonate dissolves in the liquid portion of a meal and leaves the stomach faster. However, its fast-acting nature makes it beneficial for sudden surges of acid reflux. The speaker also notes that bicarbonate improves gut barrier integrity by increasing tight junction proteins and shifts the gut microbiome, reducing inflammation, which has implications for the gut-kidney axis.

Mechanism

Sodium bicarbonate directly neutralizes hydrochloric acid in the stomach, increasing pH. Its rapid dissolution in the liquid phase of a meal allows it to leave the stomach quickly, providing immediate but temporary relief.

So, you could do a teaspoon of this stuff. Okay? Just mix with some water. And that way you're kind of getting this fast acting ant acid.

Also said

“By improving the gut barrier integrity, you're basically reducing inflammatory signaling from the intestines and you're also reducing systemic inflammation and oxidative stress that further contribute to organ injury.”— Explains the broader gut health benefits beyond simple antacid action.

Sodium Bicarbonate for Oral Health

WhatUsing a sodium bicarbonate solution as a mouth rinse to balance oral pH and support a healthy oral microbiome.

WhenAfter acidic meals or beverages (e.g., coffee, citrus, soda).

DoseNot specified, but implies a rinse solution.

For whomAnyone looking to improve oral health, especially after consuming acidic foods or drinks.

WhyAcidic conditions in the mouth, caused by bacteria metabolizing sugars, favor acid-tolerant species associated with tooth decay. Bicarbonate raises salivary pH, creating an environment less favorable for harmful bacteria without wiping out beneficial microbes.

CaveatsThis is not a replacement for regular dental hygiene but a complementary practice.

The speaker references a study in the Journal of Maxillofacial Surgery where 25 people rinsed with a sodium bicarbonate solution. The study found an increase in salivary pH and a modest reduction in bacterial colony counts, indicating a remodeling of the oral microbiome. The key benefit highlighted is that bicarbonate changes the oral environment to favor good bacteria, rather than 'carbon bombing' the entire ecosystem like antiseptic mouthwashes. This helps prevent tooth decay and plaque formation by making conditions less favorable for acid-loving, harmful microbes.

Mechanism

The oral microbiome is highly sensitive to pH. When sugars are metabolized by bacteria, acids are produced, lowering pH and promoting the growth of decay-causing bacteria. Sodium bicarbonate directly neutralizes these acids, increasing salivary pH. This shift in environment makes it less hospitable for harmful species, allowing beneficial bacteria to thrive, unlike antiseptic mouthwashes that indiscriminately kill all bacteria.

So if we look at the journal of maxloof facial surgery, this had 25 people rinsed with a sodium bicarb solution and they found that salivary pH increased with a modest reduction in bacterial colony counts.

Also said

“A shift in pH created conditions that were less favorable for bad microbes that were driving the plaque and decay.”— Explains how bicarbonate helps prevent tooth decay.

“Unlike an antiseptic mouthwash that completely wipes out bacteria, by carb changes the environment so the good bacteria survives.”— Highlights a key advantage over conventional mouthwashes.

Disclosed sponsorships1speaker disclosed

Seed Symbiotic (Prebiotic and Probiotic)

Supplement Sponsored · disclosed

Recommended for general gut health, which is presented as foundational for overall health, including kidney function.

DisclosureThe speaker provides a link for 20% off and states it's the only probiotic/prebiotic he has ever promoted on his channel.

The speaker praises Seed Symbiotic for its transparency, noting that the company publishes clinical trials on its own product, regardless of the outcome. He also appreciates their innovative capsule-in-a-capsule technology. His personal experience is a strong endorsement, stating it's the only probiotic/prebiotic that has ever worked for him, with noticeable effects within one to two weeks.

vs alternatives

Implied to be superior to other probiotics/prebiotics the speaker has tried, as it's the only one that has worked for him personally.

Personal experience

Seed is the only probiotic prebiotic that has ever worked for me and it's the only one I've ever promoted on this channel. I noticed it within about a week or two.

Seed is unique because they actually publish clinical trials on their own product. Sometimes it works in their favor, sometimes it doesn't. But this day and age, I appreciate transparency.

Also said

“But most importantly, when I'm talking about my own personal experience, seed is the only probiotic prebiotic that has ever worked for me and it's the only one I've ever promoted on this channel.”— Strong personal endorsement and unique status among products promoted.

Find Seed

Notable quotes

Lines worth pulling out — contrarian, specific, or perfectly phrased

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It was sodium bicarbonate, the stuff once again you probably have in your fridge to get rid of the odors or you have in your pantry to help with baking. Baking soda, the same box that's sitting in your kitchen.

Highlights the surprising accessibility and commonality of the discussed substance.

Do you ever wonder that this isn't really talked about that much? Do you think it's because it's so flipping cheap? We're talking like a penny a serving.

Suggests a potential reason for the lack of mainstream discussion around a highly effective, inexpensive intervention.

It's not the lactic acid that's causing the burn. It's hydrogen.

Corrects a common misconception about muscle fatigue during exercise.

How can something that makes your workouts easier not enable you? It's wild.

Expresses surprise and intrigue at the long-term training benefits of bicarbonate.

So it makes conditions less hospitable for the harmful species without completely carbon bombing the entire rest of your oral ecosystem.

Illustrates the nuanced and beneficial effect of bicarbonate on the oral microbiome compared to harsh alternatives.

Like a box of baking soda costs almost nothing. Okay? The research behind it spans kidney protection, exercise performance, gut barrier, oral health. Like it is legit probably the best ever bang for your buck.

Summarizes the incredible value and wide-ranging benefits of sodium bicarbonate.

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Topics covered

sodium bicarbonatebaking sodakidney diseasekidney failuremetabolic acidosisexercise performancegut healthoral microbiomeblood pHacid-base balancechronic kidney diseasemuscle breakdownbone mineral lossinflammationdietary patternsmediterranean dietanaerobic metabolismhydrogen ionslactic acidgastrointestinal discomfort