Most people don’t think about blood pressure until a doctor tells them it’s too high. Then it’s a panic spiral into prescriptions, low-salt diets, and a fear of heart attacks or strokes. The AHA recently came out with new recommendations that we have to rethink.

But there’s a right way and a wrong way to look at it.

Blood pressure isn’t just about avoiding disease — it’s about how well your biology moves energy and oxygen to every cell in your body. Keep it in the right range, and you protect your brain, your kidneys, and your mitochondria. Let it slide out of balance, and you age faster than you should.

Here’s how I keep mine in check without wrecking performance.

1. Fix Insulin Resistance (The Hidden Driver)

High blood pressure is less about salt and more about sugar. Elevated insulin makes your blood vessels stiff, pushes your kidneys to retain sodium, and ramps up inflammation.

What to do:

• Ditch refined carbs and processed junk
• Cycle carbs intelligently (after workouts, in the evening)
• Build muscle with strength training to improve glucose control
• Use intermittent fasting to drop insulin naturally

When insulin is dialed in, blood pressure often normalizes on its own.

2. Optimize Mineral Balance

Mainstream advice says “cut salt.” That’s nonsense if you’re metabolically healthy. Too little sodium spikes stress hormones and makes you feel like garbage.

What to do:

• Use mineral-rich salts (Himalayan, Celtic, Redmond)
• Supplement with magnesium (Asprey favorite: magnesium glycinate or malate) to relax blood vessels and support rhythm
• Don’t forget potassium — leafy greens, avocados, or supplements if your diet is low

Your blood pressure isn’t just about less salt. It’s about the right mineral ratios.

3. Use Biofeedback Devices

Your nervous system controls vascular tone. Train it, and you can literally program lower blood pressure.

My hack: The ZonaPlus grip device. It uses isometric handgrip training with biofeedback to increase nitric oxide and retrain your vessels. Clinical data shows it works as well as, or better than, medications.

4. Support Mitochondria & Nitric Oxide

Flexible blood vessels and steady pressure come from healthy mitochondria.

What to do:

• CoQ10 + PQQ ? mitochondrial energy + vessel flexibility
• Beet extract or citrulline ? boosts nitric oxide
• Red light therapy ? enhances vascular function
• Exercise With Oxygen Therapy (EWOT) ? trains your body to oxygenate more efficiently

5. Master Stress & Sleep

Stress = higher cortisol = higher blood pressure. You can’t hack blood pressure if you don’t hack stress.

What to do:

• Daily breathwork ? extend exhales to activate vagus nerve
• HRV training ? tools like Inner Balance or Apollo Neuro
• Prioritize deep sleep ? blackout curtains, blue light blocking glasses, magnesium before bed

6. Smart Use of Medications (If Needed)

Sometimes, you need a pharmaceutical assist. The trick is choosing one with side benefits.

You can also consider Telmisartan, a blood pressure drug that also activates longevity pathways (PPAR-gamma) and improves insulin sensitivity. Always work with a doctor — but know some options are better than others.

What Supplements Can I use To Support My Own Blood Pressure?

1. Magnesium (foundation)

• Why: Relaxes blood vessels, lowers vascular resistance, and supports heart rhythm.
• Forms I like: Magnesium glycinate, malate, or threonate (avoid cheap oxide).

2. Potassium (balance mineral ratios)

• Why: Counters sodium, improves electrical signaling in the heart, supports muscle contraction.
• How: Food-first (avocados, leafy greens) or electrolyte mixes.

3. CoQ10 + PQQ (mitochondrial health)

• Why: Improves endothelial function, reduces oxidative stress, helps vessels stay flexible.
• Dose range: CoQ10 (100–300 mg), PQQ (10–20 mg).

4. Vitamin D + K2

• Why: Low D is linked to hypertension. K2 ensures calcium goes into bones, not arteries. My favorite one is DAKE from Suppgrade Labs.

5. Omega-3s (EPA + DHA)

• Why: Reduce inflammation, support endothelial lining of arteries, balance lipids with fatty acids.

6. Polyphenols & Nitric Oxide Boosters

• Examples: Beet extract, l-citrulline, or foods like arugula.
• Why: Enhance nitric oxide ? more relaxed, elastic vessels.

7. Trace Minerals (Copper, Zinc)

• Why: Balance mineral pathways (esp. since many biohackers over-supplement zinc). Copper peptides also support vascular and collagen health.

8. Optional Longevity Stack (if still elevated)

• Telmisartan (Rx, longevity-friendly ARB)
• Berberine or Metformin (insulin sensitizers if insulin resistance is driving BP)

The Bottom Line

Blood pressure isn’t a random number your doctor scolds you about. It’s a signal of how well your biology is managing energy and stress.

Fix insulin resistance. Balance your minerals. Train your nervous system. Support your mitochondria. Master stress. Sleep like your life depends on it.

Do that, and you won’t just “control your blood pressure.” You’ll upgrade your biology for performance and longevity.