I have the exact opposite issue and have symptomatically low BP… however there isn’t much talk or information about it. I find numbers to be helpful to an extent. It helps me not feel like it’s “all in my head” and I love some data. However, I have found there is such thing as too much. Finding a nicer balance with it these days.
My questions revolve around things to be aware of/look out for and what to do if you experience those things? Best practices to mitigate symptoms? Thank you for being willing to talk about this!
How I Lost 29.6 Pounds in 30 Days and Reversed My Diabetes with Simple Daily Habits
For years, I struggled with my weight and rising blood sugar levels. I barely recognized myself—physically or emotionally. My energy was gone, my confidence was shot, and my health kept slipping in the wrong direction.
Then one month, I made a decision to try something different.
No crash diets.
No intense workouts.
Just simple, natural daily habits.
Here’s what I did:
Stopped eating after 8 PM
Cut out processed foods
Drank at least 2 liters of water per day
Walked 20–30 minutes every day
Ate more fiber-rich foods like vegetables, chia seeds, and oats
Included lean protein with every meal
Drank a glass of water with apple cider vinegar before meals
Started each morning with a simple metabolism-boosting drink
Focused on 7–8 hours of quality sleep
Took deep-breathing breaks to manage stress and cortisol levels
Limited added sugars and refined carbs
Took magnesium and vitamin D supplements (check with your doctor first)
If you’re feeling stuck too, this short video might be exactly what you need to fasten the process.
Watch it here: copy and paste the URL in Google
(Just replace “[dot]” with a . period in your browser.)
tinyurldotcom/ys5pp7zz
I never imagined it could be this simple
Little by little, I began feeling like myself again—lighter, more energetic, and more in control. The result? I lost 29.6 pounds in just 30 days, and my blood sugar levels began to normalize.
I truly wish I had seen it sooner—it could’ve saved me years of frustration.
I feel better already; this is so helpful. I give blood regularly, and my blood pressure has been no concern over the years. During my recent Medicare annual well-check, it was notably elevated. It got my attention, and I have been monitoring it regularly. I have a follow-up appointment with my PCP (who did not get worked up at the reading) next month and have been paying extra close attention to all the lifestyle contributors. What upset me was recently visiting my high school friend who is an M.D. She all but yelled at me for not being on prescription drugs. When I tried to say I wanted to see if I could do anything to reduce the number, she said that because I was fit, exercised, and always paid attention, I couldn't do anything to impact the numbers because I was 70! THANK You, Dr. McBride.
Well, it may be true that your blood pressure warrants medical intervention - despite your healthy habits, but that is not a good reason to yell at you!!!! :)
Performing isometric exercises like planks or wall sits have been show to have a positive impact on high blood pressure along with cardiovascular exercise :)
My BP is consistently low - anything from 104/64 to 90/60 - and I would love to have some info on how to raise it. I take electrolytes/salt daily. I am generally healthy, beyond being hypothyroid.
Excellent article. It's the most informative I've ever read. I've found driving through downtown and using the freeway to my appointments. raises my BP 10-20 points
What about “white coat” hypertension. I have consistently great numbers - except at the doctor’s office. I even brought my home blood pressure machine in to be checked and it is spot on.
This is great info for us. My hubs, who has secondary hypertension due to hyperaldosteronism, has terrible white coat syndrome. None of his medical providers has ever enlightened him on the cumulative effects of these high excursions before and during a medical appointment. Come to think of it, his bp goes up in the days prior to a vacation (and probably during the trip- but he hasn’t taken his cuff) too. One of his bp meds is prescribed for use only when his top number is over 140. Thanks to your column, he’s now taking his bp more often and willing to take the pill to help mitigate more damage to his kidneys. So a million thanks to you!
My BP readings are in the 135/83 range, occasionally spiking to 145/91 with no symptoms. I am an 84 yo active woman with AFib, pacemaker when needed, taking Eliquis, Tikosyn and Metoprolol. My primary cardiologist is not concerned as she states that older women should have some higher numbers so they don’t fall and can maintain mobility. My internist is concerned with the numbers. Should I be concerned as well? Thanks. Love your newsletter, blog, etc. very informative and helpful. Your recent presentation regarding women, menopause, HRT and estradiol have guided me well.
Even though I do not watch television at all and limit my news intake to mornings only, I am waking up with panic attacks from current events as early as 3 am. I lay flat on my back and meditate with my breathing exercises. It takes at least 20 minutes to return to a calm state. Then I take my blood pressure. Usually my blood pressure is where it's supposed to be.
The weather has been horrible here but as much as possible I try to walk daily or do pilates. Gardening season will not begin for a few weeks. Reading poetry, nature writing, and other calming books also helps.
The picture demonstrating the factors that can affect BP measurement is very helpful.
I have the exact opposite issue and have symptomatically low BP… however there isn’t much talk or information about it. I find numbers to be helpful to an extent. It helps me not feel like it’s “all in my head” and I love some data. However, I have found there is such thing as too much. Finding a nicer balance with it these days.
I'd be happy to write about low blood pressure next week! DO you have a specific question I could answer?
My questions revolve around things to be aware of/look out for and what to do if you experience those things? Best practices to mitigate symptoms? Thank you for being willing to talk about this!
Great ! I will post this next week:)
Me too!
I’ve had miraculous results in significant lower blood pressure reading by employing two changes to my lifestyle.
1. Adding cardio workouts 3-5 times a week: interval training with an air bike coupled with brisk walks of 3-4 miles on the weekends.
2. Reducing my carb intake and increasing my daily protein to a 1-1.5 grams per kilo of bodyweight.
The resulting weight loss and cardiovascular improvement dropped my BP numbers 20+ points in 2-3 months.
Nice!
How I Lost 29.6 Pounds in 30 Days and Reversed My Diabetes with Simple Daily Habits
For years, I struggled with my weight and rising blood sugar levels. I barely recognized myself—physically or emotionally. My energy was gone, my confidence was shot, and my health kept slipping in the wrong direction.
Then one month, I made a decision to try something different.
No crash diets.
No intense workouts.
Just simple, natural daily habits.
Here’s what I did:
Stopped eating after 8 PM
Cut out processed foods
Drank at least 2 liters of water per day
Walked 20–30 minutes every day
Ate more fiber-rich foods like vegetables, chia seeds, and oats
Included lean protein with every meal
Drank a glass of water with apple cider vinegar before meals
Started each morning with a simple metabolism-boosting drink
Focused on 7–8 hours of quality sleep
Took deep-breathing breaks to manage stress and cortisol levels
Limited added sugars and refined carbs
Took magnesium and vitamin D supplements (check with your doctor first)
If you’re feeling stuck too, this short video might be exactly what you need to fasten the process.
Watch it here: copy and paste the URL in Google
(Just replace “[dot]” with a . period in your browser.)
tinyurldotcom/ys5pp7zz
I never imagined it could be this simple
Little by little, I began feeling like myself again—lighter, more energetic, and more in control. The result? I lost 29.6 pounds in just 30 days, and my blood sugar levels began to normalize.
I truly wish I had seen it sooner—it could’ve saved me years of frustration.
I feel better already; this is so helpful. I give blood regularly, and my blood pressure has been no concern over the years. During my recent Medicare annual well-check, it was notably elevated. It got my attention, and I have been monitoring it regularly. I have a follow-up appointment with my PCP (who did not get worked up at the reading) next month and have been paying extra close attention to all the lifestyle contributors. What upset me was recently visiting my high school friend who is an M.D. She all but yelled at me for not being on prescription drugs. When I tried to say I wanted to see if I could do anything to reduce the number, she said that because I was fit, exercised, and always paid attention, I couldn't do anything to impact the numbers because I was 70! THANK You, Dr. McBride.
Well, it may be true that your blood pressure warrants medical intervention - despite your healthy habits, but that is not a good reason to yell at you!!!! :)
Performing isometric exercises like planks or wall sits have been show to have a positive impact on high blood pressure along with cardiovascular exercise :)
My BP is consistently low - anything from 104/64 to 90/60 - and I would love to have some info on how to raise it. I take electrolytes/salt daily. I am generally healthy, beyond being hypothyroid.
Great - will answer this on Friday!
Excellent article. It's the most informative I've ever read. I've found driving through downtown and using the freeway to my appointments. raises my BP 10-20 points
I hear you! :)
Thanks so much for this, Dr. McBride! I really appreciate the common sense and medical advice!
What about “white coat” hypertension. I have consistently great numbers - except at the doctor’s office. I even brought my home blood pressure machine in to be checked and it is spot on.
It's a thing! Hence the utility of home BP monitors.
This is great info for us. My hubs, who has secondary hypertension due to hyperaldosteronism, has terrible white coat syndrome. None of his medical providers has ever enlightened him on the cumulative effects of these high excursions before and during a medical appointment. Come to think of it, his bp goes up in the days prior to a vacation (and probably during the trip- but he hasn’t taken his cuff) too. One of his bp meds is prescribed for use only when his top number is over 140. Thanks to your column, he’s now taking his bp more often and willing to take the pill to help mitigate more damage to his kidneys. So a million thanks to you!
My B
My BP readings are in the 135/83 range, occasionally spiking to 145/91 with no symptoms. I am an 84 yo active woman with AFib, pacemaker when needed, taking Eliquis, Tikosyn and Metoprolol. My primary cardiologist is not concerned as she states that older women should have some higher numbers so they don’t fall and can maintain mobility. My internist is concerned with the numbers. Should I be concerned as well? Thanks. Love your newsletter, blog, etc. very informative and helpful. Your recent presentation regarding women, menopause, HRT and estradiol have guided me well.
I am not fully diagnosed yet. Maybe considering POTS which has side effects of heart.
I am not fully diagnosed yet. Maybe considering POTS which has side effects of heart.
I am not fully diagnosed yet. Maybe considering POTS which has side effects of heart.
Even though I do not watch television at all and limit my news intake to mornings only, I am waking up with panic attacks from current events as early as 3 am. I lay flat on my back and meditate with my breathing exercises. It takes at least 20 minutes to return to a calm state. Then I take my blood pressure. Usually my blood pressure is where it's supposed to be.
The weather has been horrible here but as much as possible I try to walk daily or do pilates. Gardening season will not begin for a few weeks. Reading poetry, nature writing, and other calming books also helps.