Sodium Audit — 2 Weeks — 60-Second Protocol
30s · captions burned in · sound on
biohack · 2026-08-15
More than seventy per cent of dietary sodium comes from packaged, prepared and restaurant food — not the salt shaker.
Read and log the sodium on every packaged item you eat for two weeks, then cut the three biggest contributors. More than 70% of dietary sodium comes from packaged, prepared and restaurant food rather than the salt shaker, so the audit almost always finds the intake somewhere other than where people assume.
The protocol
| Note | cutting roughly 1,000 mg/day is the change AHA describes as improving blood pressure for most people |
| Step 1 | log sodium in mg from every label, restaurant estimate and takeaway for 7 days — change nothing |
| Step 2 | rank the sources; the top three usually account for most of the total |
| Step 3 | in week 2 substitute those three (lower-sodium bread, unsalted nuts, a different sauce) and re-log |
| Targets | AHA: no more than 2,300 mg/day, with 1,500 mg/day an optimal goal for most adults |
| Duration | 14 days |
Skip this if
- do not restrict sodium below a clinician's guidance if you take diuretics or have adrenal, kidney or heart failure conditions
- endurance athletes in heat have higher requirements
- salt substitutes are potassium-based — check with a clinician if you have kidney disease or take a potassium-sparing drug
An audit is easier to judge with a number on both ends — a home cuff is what I read it on.
Home Blood-Pressure Monitor
An upper-arm cuff for tracking blood pressure at home — one of the most informative numbers you can self-measure, since readings at the clinic are often higher (the white-coat effect).
See it in the shop →Illustrative photo. We may earn a commission — the affiliate link and the full disclosure live on our shop page.
Full transcript
More than seventy per cent of your sodium is already in packaged, prepared and restaurant food — not the salt shaker. So audit it: for one week, log the milligrams from every label and takeaway. Then rank the sources and substitute just the top three, because they usually account for most of the total. The American Heart Association caps sodium at twenty-three hundred milligrams a day, with fifteen hundred as the optimal goal. Don't go lower than a clinician advises if you take diuretics. agegen.ai. Generate your prime age! ~~ Mr. Age
Sources
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