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How to Increase Nitric Oxide Naturally: The Science of N02- Thomas DeLauer…
Overview and Benefits:
Nitric oxide is a key signaling molecule throughout the body that is produced by the endothelial cells lining the arteries - it penetrates the underlying smooth muscles and acts as a potent vasodilator that relaxes the arteries. It also keeps the endothelium in shape by curbing inflammation and oxidative stress – it is made by macrophages, which are a type of white blood cell in our immune system. The NO kills bacteria and inhibits the replication of viruses. Boosting nitric oxide is extraordinarily good at preventing cardiovascular disease, as it relaxes arterial walls, dilates the vessels, and improves the flow of blood. NO improves brain functioning and reduces cognitive decline, due to the fact that it greatly enhances blood flow to the brain and functions as a secondary neurotransmitter between nerve cells. Boosting nitric oxide levels can greatly improve the effectiveness of your workouts, due to the fact that your muscles will receive more oxygen and nutrients when your veins are dilated and circulation is enhanced. For the same reason, NO also shortens recovery time (1)
Nitric Oxide and Less Oxygen:
Nitric oxide is thought to modulate respiration due to in vitro studies suggesting it is a reversible inhibitor of cytochrome c oxidase.
- Cytochrome blocks the respiratory chain
- Nitric Oxide inhibits/reverses the cytochromes
- If respiratory chain is blocked, then nutrients aren’t getting through
- Therefore oxygen and other nutrients are able to get through
Consuming foods high in nitrate (which converts to nitric oxide) have been shown to lessen the amount of oxygen needed during exercise enabling individuals to exercise longer. (2)
2 Best Ways Increase Nitric Oxide Naturally:
Foods like Beets and Citrus- Beetroot is loaded with nitrates. There are plenty of studies that confirm this food as a vasodilator, which lowers blood pressure. Also, beets are an excellent source of antioxidants and contain betalains, which are anti-inflammatory. Oranges, lemons, and grapefruit contain high amounts of vitamin C, which has been shown to protect your precious nitric oxide molecules from free radical damage. Vitamin C from any source raises levels of nitric oxide synthase, the enzyme that converts L-arginine into nitric oxide. Vitamin C is also a co-factor in reducing dietary nitrite to nitric oxide. Watermelon is loaded with the amino acid, L-citrulline, which gets converted into L-arginine and ultimately nitric oxide. So many people reach for L-arginine supplements, but the body does not absorb it well. L-citrulline is easy absorbed. (5)
1) Nitric Oxide: 20 Ways to Boost NO Levels Naturally | Anabolic Men. (n.d.). Retrieved from https://www.anabolicmen.com/boost-nitric-oxide-naturally/
2) Reversible inhibition of cytochrome c oxidase, the terminal enzyme of the mitochondrial respiratory chain, by nitric oxide. Implications for neurod... - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/8194600
3) Pardon Our Interruption. (n.d.). Retrieved from https://www.sciencedaily.com/releases/2009/08/090806141520.htm
4) Boosting Nitric Oxide with Exercise. (n.d.). Retrieved from https://livelongstayyoung.com/boosting-nitric-oxide-with-exercise/
5)10 Foods to Boost Nitric Oxide. https://www.thedrswolfson.com/10-foods-nitric-oxide/
6) Regular aerobic exercise prevents and restores age-related declines in endothelium-dependent vasodilation in healthy men. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/10993851
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So what would be the best natural way to get nitric oxide besides Beats, oranges. And basically riding the stationary bike for 30 minutes after your workout would probably be cardio correct guess I'm what I'm asking is what foods can I eat to help get the nitric oxide I like to be more natural than chemicals
All this was known to Linus Pauling 40 years+ ago....they thought he was nuts too. Think of Vitamin C as the "rebar" of the circulatory system. Add NO2's....you have "good pipes, and wide pipes". Gotta eat more veggies....meat has it's place...but, we need to eat more veggies.
Good review of information here.
Ok I'm confused you say 'So many people reach for L-arginine supplements, but the body does not absorb it well' yet in video link below you say take L-arginine???
Hey Thomas thanks for what you provide on this channel...what about mushrooms as a tremendous immune enhancer and food source/ There's a particular researcher out in Washington State with a company called Host Defense.com. Particularly questions regarding the mushrooms, Chaga, Lions Mane, Cordyceps. Any info or comments on this and others besides the usual mushrooms...i.e. Reishi, Shitake. Thank You
Hello IAM a new subscriber to your channel currently doing I.F. and keto 3 weeks in and already seeing and feeling amazing through my days. Currently looking for a good vitamin supplement to implement on my newly found lifestyle change. Have you ever heard of a vitamin supplement called Kyani which break down the science of best vitamins and minerals found around the world and have bottled it and now have a product which I have tooken in the past I just want to know what are your thoughts on this product cause testimony on this product can sometimes seem almost unbelievable . IAM also disabled but I do have some of a active lifestyle IAM am avid lap swimmer and have even started doing some t.u.t exercises using heavy aquatic weight due to a spinal cord injury I suffered. Sorry about getting off subject but again what are your thoughts on Kyani and it's testimony on being the purest most powerful multivitamin and minerals on the market. Thank you for opening my eyes to the science of good health.
I cant seem to get through to anyone on your team to answer my email....I would like a refund because i signed up for your mens program by mistake ...i didn’t know that it was for just men....may i please have my refund back ? please!
Great video! What are your thoughts of increasing oxygen delivery even further by increasing carbon dioxide in the blood through nose breathing and breath holds during cardio? As well as walking and counting how many steps you can take with breath holds?
HI Thomas, thanks for the informative videos. If I do take a NO2 supplement (Niacin 12mg / serve) during IF, will it break a fast. Also, is there a recommended amount of supplementation (especially pre-workout)? Thank you again!
Hey Thomas! I'm an active 61 year old female, 150 lbs recent vegetarian (lots of heart disease/stroke familia). My hubby & I are still working a bit of a high stress job and plan to never retire but travel (speaking egagements etc). I am a dedicated veggie for the next five years and watch my blood numbers very carefully. I don't really exercise though but walk, take stairs etc. any suggestions to further me along as I need stamina!! Thanks! PS I would like to lose 20 lbs!
What about increasing Nitric Oxide levels by 3-4 minute intensive exercise twice a day? There are videos here on Youtube (one is on this page from Dr. Mercola) that say this is a great way to increase Nitric Oxide. Thanks for your posts.
Hi Thomas. So what can you tell us about supplementing with NO2 (as in powder form)? Is there any need to supplement with exogenous NO2, and how is it manufactured? I'm much more into plant-based and whole food "supplementation," but I have a TON of bodybuilder friends who think they need NO2 in their preworkouts. Would greatly appreciate your feedback on this, please. :)
Thomas, could you add an aspect to your videos about going too far with your recommendation? For example, this video you talk about the advantages of Nitric Oxide based on consuming nitrates. What would be a negative outcome if you over-do it with nitrate consumption?
Maybe make a video on specific pump enhancing products? i currently stack citrulline malate with beta-alinine and creatine 45min before training (whether it be strength or cardio or both. I've found the enhanced blood flow with citrulline malate (turns into arginine in the gut and is more effective than taking arginine alone) stacked with the acid buffering beta-alinine (helps buffer acid by turning into carnosine which is then used) gives insane pumps especially when coupled with some simple carbs under high volume training protocols - whats the best way to prime your body into nutrient shuttling mode when it needs it ? thanks !
Is there anything different a man over 40 should be doing to lose fat and gain muscle? I've been doing intermittent fasting, keto diet, 1570 calories per day, 30 minutes of strength training and 30 minutes of elliptical with very little success. I'm only losing about 1 pound per week at best over the last 6 weeks. Could you do a video for us older guys with the dad bods?
My macros goal is 5/65/30 but according to an app I use to track my food, my carbs are 10-15 instead of 5%. I am working out 5 days a week. I am losing weight but 1 pound per week seems low for my calorie amount.
What are your macros? Are you doing that kind of exercise every day? What type of exercises are you doing for strength training? I'm 50 and also doing IF and Keto (cyclical) and I've been able to lose fat, put on muscle and increase strength. Your macros might be off and you may be over training.
I was wondering about something that maybe you would know; would someone who is historically hypotensive retain more water? I am thinking, yes, most likely due to an electrolyte imbalance. If the person normally consumes a lot of water and little salt; wouldn't that have a negative effect? Let me know what you think. Keep up the awesome content!
Video idea (this one was fantastic btw): we've hammered various aspects of nutrition. . .how about a video (or three) tossed in now and again about the gym side of things? Kettlebells, abs, kettlebells, upper body. . .did I mention kettlebells? ;o)
Hi Sir am from India, i am suffering from hair loss, and am a regular gym goer n heavy weight training.. Am taking optimum on whey protein and taking l glutamine from the same brand,now few days back my trainer suggested me to take amino acids n i have ordered optimum on amino Energy. Just let me what are the benefits i will be getting after taking amino acid along with whey and does it will boost my hair loss?? Pls ans
Hey Thomas, thank you for all the amazing video's you're creating! One question slightly off topic perhaps: Is it important to cycle creatine or can we take it year round? Talking about roughly one teaspoon a day. Thanks!
I am 52 and unfortunately, I have started having problems with ED. I researched that I need more Nitric Oxide to help with ED. Can you do a video on ED. I have heard to juice beets with watermelon for a liquid viagra.
QUESTION - If you eat less carbohydrates than the recommended amount to stay in ketosis, does that free some room up to ingest more protein? (Because excess protein would be converted to carbs of some sort) - Or would this be mitigated by the stress excess proteins put on your kidneys?
Not necessarily. Number of carbs do not determine the number of "allowable" grams of protein, as it is about what your body tolerates. There are no static numbers for how a body gets into ketosis, you might have to play with the macros a bit to determine your own.
Thanks you guys! Also Pete - I've actually noticed exactly what you said happening to me. At first I felt like I was hungry for quite a bit of protein, but after a while I feel like my body doesn't crave more than what it needs (much less after about a week)
Olin's Reflection To a degree it depends on your needs as said above... but the type of protein and what you eat it with is extremely important when it comes to staying in ketosis.
As with so many foods, the more you process it the worse it gets, and in this case it couldn't be more true. For example eating 6 chicken legs with skin and with some broccoli cooked in grass fed butter "might" not kick you out of ketosis (depending on how your body currently processes foods, Protein and how keto adapted you are) but chugging down a protein shake will instantly kick you out! Protein that pure will spike your insulin and that means instant kick out time for anyone.
The thing is, if you make it to ketosis (verified with a blood meter), and your on a "well formulated" ketogenic diet... and your past the first full week, you won't need more protein. Ketosis is a protein sparing state by nature.
Awesome Thomas! So i'm buying a NO supplement from amazon (https://www.amazon.com/gp/product/B00CCHBA8U/ref=oh_aui_detailpage_o01_s01?ie=UTF8&psc=1) do you endorse this one and i'm thinking for 28 bucks thats pretty good? Or should i just invest into 28 bucks worth of beets/beet juice?
Thomas made a video about working out FASTED and then eating a few hours LATER. There was a non fast breaking drink he recommended tho...some of the most rocked out dudes like Thomas that personally know say eating and post work out eating is really bullshit.
Patients taking Viagra are less likely to suffer a heart attack, new research claims.
Men taking the impotence drug were found to have a lower risk of having a heart attack or dying from heart failure than those not on the medication.
The findings mean Viagra could soon be used to treat hundreds of thousands of heart failure patients and even prevent fatal heart attacks, scientists say.
Experts from the University of Manchester studied 6,000 diabetic patients who had been given Viagra to treat erectile dysfunction.
The drug relaxes muscle cells in the blood vessels supplying the penis, allowing more blood to flow there.
This increased blood flow increases the likelihood of getting an erection.
Given the increasing reports of deaths in which the use of Viagra may be implicated, clinicians need to exercise caution when advising their patients with heart
Experts believe a key ingredient in Viagra called PDE5i, which relaxes blood vessels, also prevents damage to heart cells.
Heart failure is caused by the heart failing to pump enough blood around the body at the right pressure.
It most often occurs because the heart muscle has become too weak or stiff to work properly and is usually treated with medication which supports the heart.
Despite diabetics being prone to heart problems, the study participants did not suffer as many incidents as similar patients not on the drug.