A nitric oxide what? If this term is new to you, you’re not alone! When I first heard about a four-minute workout called a nitric oxide dump that claims to boost health, I was quite skeptical. Until now, the only time I encountered anything related to nitric oxide was at the dentist’s office. How could laughing gas possibly make me healthier?
After doing some research, I discovered that not only does our body naturally produce nitric oxide, but it is also essential for cardiovascular and immune health! In fact, insufficient production can lead to serious health issues like heart attacks and strokes. (More on this shortly.)
If you’re feeling a bit out of the loop, it’s because nitric oxide was only discovered in the 1990s, and researchers are still uncovering how our bodies produce it and why many people don’t produce enough.
I delved into the research and compiled everything you need to know about nitric oxide: what it is, why it’s important, and how to increase your levels of this heart-healthy, immune-boosting molecule. (Believe it or not, you can gain significant health benefits from this four-minute nitric oxide dump workout!)
In summary, the Nitric Oxide Dump is a fresh approach to high-intensity interval training (HIIT) that involves short bursts of activity followed by rest, performed three times a day. This unique method stimulates the release of nitric oxide, promoting better health.
Before we explore what this workout entails, let’s discuss what nitric oxide is and why you need more of it.
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Nitric oxide is a molecule that your body produces naturally when it breaks down nitrates and nitrites from the food you consume. It is stored in the lining of your blood vessels and released during movement or exercise, helping to dilate blood vessels and act as a messenger throughout your body.
Once released, nitric oxide is absorbed into your smooth muscles (the involuntary muscles like those in your blood vessels, heart, digestive tract, and other internal organs), aiding in their relaxation. It also makes your blood platelets less sticky, lowering the risk of blood clots, which in turn reduces the chances of heart attacks and strokes.
So, does this mean that nitrites and nitrates are actually beneficial for you? Well, yes and no. You might be accustomed to seeing nitrates and nitrites labeled as “bad” in processed meats, and you may even seek out “nitrate-free” options. This is an outdated health myth from the 1950s when researchers found that nitrosamines could cause cancer. While that part is true, consuming nitrates and nitrites doesn’t mean you’re ingesting nitrosamines.
Nitrates and nitrites are used to preserve meats, and “nitrite-free” meats aren’t truly free of nitrites; it’s just clever marketing!
Now, does this mean you should indulge in bacon, sausage, and lunch meats? Unfortunately, no! You can’t consume enough bacon to significantly boost your nitric oxide levels, and the added salt and high fat in processed meats won’t benefit your health.
The best sources of nitrates and nitrites are beets and leafy green vegetables (which is why celery salt is used to preserve nitrate-free meats!). If you do buy processed meats, be cautious of additives like ascorbic acid and erythorbate, which can convert your potentially healthy nitrates into cancer-causing nitrosamines instead of nitric oxide.
To convert nitrites and nitrates into nitric oxide, you need beneficial bacteria found in your mouth and gut. If you’ve taken antibiotics, antacids, proton pump inhibitors, or use mouthwash, you may be hindering your body’s ability to produce nitric oxide! Studies have shown that long-term use of proton pump inhibitors (like Prilosec and Nexium) is associated with a 35 to 40% higher risk of heart attack and stroke, likely due to low nitric oxide production.
Additionally, your body naturally produces less nitric oxide as you age or if you’re not very active. Some people may not notice any symptoms of low nitric oxide, while others might experience insomnia, high blood pressure, anxiety, reduced libido, erectile dysfunction, and decreased stamina.
Fortunately, you can perform a simple saliva test at home to check if you have enough nitrite in your system for healthy nitric oxide production! Everyone should take steps to ensure they produce as much nitric oxide as possible, especially if they have low nitrite levels.
There are four key steps to help your body increase nitric oxide production, and it’s easier than you might think! If you missed it earlier, eating vegetables (especially leafy greens, cruciferous veggies, and beets) is the best way to boost your nitrite intake, which will convert to nitric oxide. The antioxidants in these vegetables also help lower free radicals like nitrosamines, and the extra vitamins and minerals will enhance your health.
If you want to be sure you’re getting enough nitrites in your diet, consider taking a supplement to support healthy nitric oxide production. You also need good bacteria in your gut and mouth to help convert nitrites into nitric oxide. Taking a probiotic, like Avocadu’s Gut-13, can help restore the balance of beneficial digestive bacteria and promote overall health.
In a recent study, women taking probiotics lost 50% more weight than those who did not. Your gut health and nutrient absorption are crucial, so don’t overlook the importance of a daily probiotic.
Avoid mouthwash, antibiotics, antacids, and proton pump inhibitors whenever possible, as these can disrupt and even eliminate your healthy digestive bacteria.
Now, let’s get to the part you’ve been waiting for—the four-minute nitric oxide dump! According to Dr. Zach Bush, MD, the creator of the nitric oxide dump concept, nitric oxide is released quickly through exercise. He suggests that just four minutes of specific exercise three times a day can provide health benefits for your cardiovascular, nervous, and immune systems.
You will still release nitric oxide at the start of your regular workout, but the nitric oxide dump workout is specifically designed to maximize your nitric oxide production. Even if you’ve already exercised, you should still incorporate a few “dumps” into your day!
This workout targets the body’s 16 largest muscle groups, helping to build lean muscle and improve heart health in less time than it takes to get dressed for the gym and find your car keys. How’s that for efficiency? No equipment is needed, and you don’t need fancy workout clothes—just four minutes, and you’re done!
The reason this short duration is as effective as a longer workout is that, as Dr. Bush explains, “Our blood vessels only store about 90 seconds worth of Nitric Oxide before they need to produce more.” Therefore, the nitric oxide dump works each major muscle group for about 90 seconds. After the workout, your body will only need a couple of hours to replenish its nitric oxide reserves. That’s why you should do this workout several times a day for maximum benefit.
The best part about this four-minute workout is that it’s easy to remember and can be done anywhere. While you won’t get as sweaty as you would at the gym, this HIIT-style workout will get your heart pumping and your body working!
Here’s how to do it: Watch the video above for a full demonstration and modifications if you have trouble with any exercises. Aim to do this workout three times a day to reap the most health benefits from the nitric oxide dump.
Technically, no. The CDC guidelines state that you need 75 minutes of vigorous-intensity physical activity each week for good health. Doing these four-minute workouts three times a day will exceed that requirement! However, this workout alone won’t significantly reduce fat or build muscle, so I don’t recommend replacing your gym routine with the nitric oxide dump. Instead, incorporate it into your day to enhance your cardiovascular and immune health without needing to change clothes or head to the gym.
And if you don’t currently work out regularly, there are no more excuses! You can easily find a few four-minute breaks to add some nitric oxide dumps to your day, and your body will thank you!
Dr. Zach Bush, MD, believes that nitric oxide is crucial for good health. He states that it can enhance cardiovascular, nervous, and immune system function. The connection between limited nitric oxide production and conditions like cardiovascular disease, diabetes, or erectile dysfunction is noteworthy. Nitric oxide acts as a vasodilator, relaxing blood vessels and lowering blood pressure. A single four-minute nitric oxide dump can reduce blood pressure by up to 10 points.
Remember, you can only produce nitric oxide if you’re consuming enough nitrites and nitrates in your diet, and the best way to achieve that is by eating more vegetables! If you’re struggling with your health and weight, you know that changing old habits can be challenging. While the nitric oxide dump workout may benefit your cardiovascular and immune systems, real, lasting weight loss requires dietary changes.
The good news is that improving your diet and losing weight is often easier than you might think! If you’re like many of our readers, you’ve likely tried numerous meal plans, diet tricks, supplements, and workouts, yet you’re still trying to shed that stubborn fat!
Our 21 Day Fat Loss Challenge was designed for people just like you—those who have tried almost everything but still struggle to lose weight and break bad eating habits. This challenge offers a step-by-step plan to help you lose up to 21 pounds in just 21 days, with far less effort than you might expect!
Many of our clients have turned it into a lifestyle diet, losing over 100 pounds with the challenge! The best part? Besides weight loss, the 21 Day Fat Loss Challenge aims to heal your gut, rebalance your hormones, and retrain your taste buds—so you can maintain your weight loss!
We have over 4,000 people in our private support group participating in the Challenge together, sharing experiences, results, motivation, and plenty of recipes! If you’re ready to make changes in your life, this is the perfect place to start. We’ll guide you on how to make the necessary adjustments to your diet and lifestyle and how to sustain them beyond the diet.
Click HERE to begin YOUR 21 Day Fat Loss Challenge today! Always remember that the hardest part of any new workout or routine is simply showing up. Make sure you show up and give your best effort to your four-minute nitric oxide dump. You deserve it!
Feel free to leave a comment below if you enjoyed this article on the nitric oxide dump or if you have any questions!
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