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Coffee and kidney disease - everything you thought you knew might be wrong. In this evidence-based guide, Dr. Sean Hashmi reveals research from 14 major studies involving over 1 million people showing coffee may actually PROTECT your kidneys. Learn why moderate coffee consumption (3-4 cups daily) is not only safe but potentially beneficial for most people with kidney disease. ABOUT THIS VIDEO Dr. Hashmi, a board-certified nephrologist, debunks common coffee myths and provides practical guidance on coffee consumption for different stages of kidney disease, medication interactions, and the truth about phosphorus additives in flavored drinks. QUICK NAVIGATION 00:00 - Introduction 02:37 - Coffee's Protective Effects on Kidneys 04:52 - How Coffee Affects Kidney Function 06:54 - Coffee Guidelines by CKD Stage 09:49 - Phosphorus & Potassium in Coffee 13:07 - Medication Interactions 15:22 - Decaf vs Regular Coffee 17:31 - Special Populations (Dialysis/Transplant) 19:46 - Practical Coffee Guidelines 21:29 - The Bigger Picture 23:18 - Key Takeaways KEY INSIGHTS Coffee reduces kidney disease risk by 14-30% 3-4 cups daily safe for most CKD patients Black coffee contains only 2.2% daily phosphorus requirement Flavored drinks have 5-10x more phosphorus than black coffee Benefits extend beyond kidneys (diabetes prevention, heart health) SCIENTIFIC REFERENCES Coffee Consumption and Health: Umbrella Review - Poole R, Kennedy OJ, et al. BMJ. 2017 Coffee Consumption and Kidney Function: Mendelian Randomization Study - Kennedy OJ, et al. AJKD. 2020 Effect of Coffee on Renal Outcome: Systematic Review - Kanbay M, et al. J Ren Nutr. 2021 Coffee and Incident Kidney Disease: ARIC Study - Hu EA, et al. AJKD. 2018 KDIGO 2024 Clinical Practice Guideline for CKD - Kidney Int. 2024 ABOUT DR. SEAN HASHMI Dr. Sean Hashmi is a board-certified nephrologist specializing in kidney health, lifestyle medicine, and obesity medicine. He translates complex medical research into actionable strategies to help you maintain healthy kidneys and improve your overall wellbeing through evidence-based approaches. CONNECT & GROW SUBSCRIBE for weekly evidence-based health content: https://www.youtube.com/channel/UC9LQOhavwlGM58bIWbnXTDA?sub_confirmation=1 Get free resources: https://selfprinciple.org Follow Dr. Sean: @seanhashmimd JOIN our community: [Click "JOIN" above for exclusive content] MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice or create a doctor/patient relationship. Viewers use this information at their own risk. The content should not substitute for professional medical advice—always consult your physician for medical conditions. Never delay seeking medical care based on information from this video. Views expressed are Dr. Sean Hashmi's own and do not necessarily represent those of affiliated institutions. #HealthyKidneys #KidneyHealth #EvidenceBasedHealth #CoffeeAndKidneys #CKD

Kidney stones affect 1 in 10 Americans, with a 50% recurrence rate. Board-certified nephrologist Dr. Sean Hashmi reveals 3 science-backed steps to prevent kidney stones for good. Learn why your metabolic health matters, which beverages actually help, and the surprising truth about calcium that most doctors never mention. 🔍 In this comprehensive guide to kidney stone prevention, you'll discover: - How each 5-point BMI increase raises stone risk by 30% - The beverages that INCREASE your stone risk by 33% - Why avoiding calcium might actually make your stones worse - The exact size when a stone becomes unlikely to pass naturally ⏱️ CHAPTERS: 00:00 Introduction - The 50% Recurrence Problem 01:17 Understanding Kidney Stones 01:57 Types of Kidney Stones 03:39 Symptoms & Diagnosis 06:15 The Metabolic Connection 08:24 Beverages to Avoid 08:40 Beverages That Help 09:44 Prevention Strategy #1: Hydration 11:31 The Calcium Myth BUSTED 12:37 Foods To Eat/Avoid 15:18 When Stones Need Treatment 16:29 Treatment Options 17:19 Medications That Prevent Stones 19:27 Key Takeaways 19:55 Action Steps You Can Take Today 📚 RESEARCH REFERENCES: - Ferraro 2020 meta-analysis: BMI increase & stone risk - NOSTONE trial (NEJM 2023): Hydrochlorothiazide efficacy - Ferraro 2013 CJASN: Beverage impacts on stone risk - AUA Guidelines: Fluid intake recommendations 🩺 ABOUT DR. SEAN HASHMI: Dr. Sean Hashmi is a board-certified nephrologist and obesity medicine specialist who helps patients prevent and manage kidney disease through evidence-based approaches. As a dual-specialist, he brings unique insights into the relationship between metabolic health and kidney stones. ⚠️ MEDICAL DISCLAIMER: This content is for informational purposes only and does not constitute medical advice. Always consult with your physician before making changes to your diet, exercise routine, or medications. 🔔 SUBSCRIBE for weekly evidence-based health content: https://www.youtube.com/channel/... 📱 FOLLOW Dr. Sean: @seanhashmimd 🌐 VISIT: https://selfprinciple.org #kidneystone #kidneystoneprevention #nephrologist #kidneydisease #kidneystonetreatment #healthtips #hydration #kidneystonerelief #preventkidneystones

In this evidence-based guide, Dr. Sean Hashmi reveals the science-backed truth about sauna therapy and shares practical, actionable strategies to improve your heart health and longevity. Learn why regular sauna use matters for your overall health and could dramatically reduce cardiovascular risk. ABOUT THIS VIDEO Discover how sauna therapy affects your cardiovascular system, what the research actually shows about mortality benefits, and whether it's safe for people with kidney disease. I break down the specific protocols for different sauna types and provide clear implementation guidance. QUICK NAVIGATION 00:00 - Introduction 01:15 - What Happens in Your Body 03:45 - Heart & Longevity Benefits 06:00 - Inflammation Benefits 07:30 - Types of Saunas Compared 10:30 - Optimal Protocols 13:00 - Kidney Health Considerations 17:00 - Sauna "Detox" Myth 18:00 - Safety Contraindications 21:30 - Implementation Guide 24:30 - Key Takeaways KEY INSIGHTS - Regular sauna use (4-7 times weekly) associated with 50% lower cardiovascular mortality - Heat exposure improves blood vessel function and lowers blood pressure - Finnish, infrared, and steam saunas all offer benefits but with different protocols - Generally safe for kidney patients with proper hydration and medical guidance RELATED VIDEOS The Science of Ice Baths: Benefits & Protocols: https://www.youtube.com/watch?v=0jMB8PvnA7Y SCIENTIFIC REFERENCES Laukkanen JA, et al. Cardiovascular Benefits of Sauna Bathing. Mayo Clinic Proceedings. 2018 Brunt VE, et al. Passive Heat Therapy Improves Endothelial Function. Journal of Physiology. 2016 Kunutsor SK, et al. Sauna Bathing, Renal Function and CKD. European Journal of Clinical Investigation. 2023 ABOUT DR. SEAN HASHMI Dr. Sean Hashmi is a board-certified nephrologist specializing in kidney health, lifestyle medicine, and obesity medicine. He translates complex medical research into actionable strategies to help you maintain healthy kidneys and improve your overall wellbeing. CONNECT & GROW SUBSCRIBE for weekly evidence-based health content: https://www.youtube.com/channel/UC9LQOhavwlGM58bIWbnXTDA?sub_confirmation=1 Get free resources: https://selfprinciple.org Follow Dr. Sean: @seanhashmimd MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice. Always consult with your physician before beginning sauna therapy, especially if you have kidney disease, heart conditions, or take medications. #KidneyHealth #SaunaBenefits #HeartDisease #EvidenceBasedHealth #Longevity #SaunaTherapy #CardiovascularHealth #PreventiveMedicine

In this evidence-based video, Dr. Sean Hashmi explains cold water immersion therapy and shares practical strategies to maximize benefits while minimizing risks. ABOUT THIS VIDEO This comprehensive guide examines the science behind cold plunges, from recovery benefits to safety concerns. Learn who should avoid cold exposure completely, and discover a surprising alternative that offers similar benefits with fewer risks. QUICK NAVIGATION 00:00 - Introduction 01:28 - Physiological Response to Cold Exposure 02:23 - Recovery Benefits 03:10 - Optimal Protocol 03:36 - Stress Reduction Benefits 04:06 - Metabolic & Cognitive Benefits 05:13 - Face-Only Immersion Alternative 07:02 - Who Should Avoid Cold Therapy 08:33 - Safety Protocols 10:15 - Evidence-Based Alternatives 11:18 - Key Takeaways KEY INSIGHTS - Cold water immersion significantly reduces post-exercise muscle soreness and improves recovery - Face-only immersion offers many benefits with fewer risks for beginners - Individuals with cardiovascular, respiratory, or kidney conditions should avoid cold exposure - Proper protocols maximize benefits while minimizing risks SCIENTIFIC REFERENCES Moore E, Fuller JT, Buckley JD, et al. Impact of Cold-Water Immersion Compared With Passive Recovery Following a Single Bout of Strenuous Exercise on Athletic Performance. Sports Medicine. 2022;52(7):1667-1688. Xiao F, Kabachkova AV, Jiao L, et al. Effects of Cold Water Immersion After Exercise on Fatigue Recovery and Exercise Performance--Meta Analysis. Frontiers in Physiology. 2023;14:1006512. Castellani JW, Eglin CM, Ikäheimo TM, et al. ACSM Expert Consensus Statement: Injury Prevention and Exercise Performance During Cold-Weather Exercise. Current Sports Medicine Reports. 2021;20(11):594-607. Cain T, Brinsley J, Bennett H, et al. Effects of Cold-Water Immersion on Health and Wellbeing: A Systematic Review and Meta-Analysis. PloS One. 2025;20(1). Kunutsor SK, Lehoczki A, Laukkanen JA. The Untapped Potential of Cold Water Therapy as Part of a Lifestyle Intervention for Promoting Healthy Aging. GeroScience. 2025;47(1):387-407. Knechtle B, Waśkiewicz Z, Sousa CV, et al. Cold Water Swimming-Benefits and Risks: A Narrative Review. International Journal of Environmental Research and Public Health. 2020;17(23). Machado AF, Ferreira PH, Micheletti JK, et al. Can Water Temperature and Immersion Time Influence the Effect of Cold Water Immersion on Muscle Soreness? A Systematic Review and Meta-Analysis. Sports Medicine. 2016;46(4):503-14. Doering TJ, Thiel J, Steuernagel B, et al. Changes of Laboratory Markers of Cognitive Brain Function by Thermostimuli in the Elderly. Archives of Physical Medicine and Rehabilitation. 1999;80(6):702-5. Kim KN, Shin MK, Lim YH, et al. Associations of Cold Exposure With Hospital Admission and Mortality Due to Acute Kidney Injury: A Nationwide Time-Series Study in Korea. The Science of the Total Environment. 2023;863:160960. Reed EL, Chapman CL, Whittman EK, et al. Cardiovascular and Mood Responses to an Acute Bout of Cold Water Immersion. Journal of Thermal Biology. 2023;118:103727. ABOUT DR. SEAN HASHMI Dr. Sean Hashmi is a board-certified physician specializing in Nephrology, Lifestyle Medicine, and Obesity Medicine. He translates complex medical research into actionable strategies to help you maintain healthy kidneys and improve your overall wellbeing. CONNECT & GROW - SUBSCRIBE for weekly evidence-based health content: https://www.youtube.com/channel/UC9LQOhavwlGM58bIWbnXTDA?sub_confirmation=1 - Get free resources: https://selfprinciple.org - Follow Dr. Sean: @seanhashmimd MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice or create a doctor/patient relationship. Viewers use this information at their own risk. The content should not substitute for professional medical advice—always consult your physician for medical conditions. Never delay seeking medical care based on information from this video. Views expressed are Dr. Sean Hashmi's own and do not necessarily represent those of affiliated institutions. #KidneyHealth #ColdPlunge #EvidenceBasedHealth #RecoveryStrategies #HealthyLongevity

In this evidence-based video, Dr. Sean Hashmi explains how your gut microbiome directly impacts kidney health and shares practical strategies to support both systems for better outcomes. ABOUT THIS VIDEO Discover the critical connection between gut bacteria and kidney disease progression. Learn why people with kidney disease have up to 50% fewer beneficial gut bacteria and how this creates a vicious cycle of inflammation and damage. Dr. Hashmi reviews the latest research on diet, supplements, and lifestyle changes that can improve this gut-kidney axis. QUICK NAVIGATION 00:00 - Introduction 01:31 - What is the gut microbiome? 03:29 - The gut-kidney connection explained 04:52 - The vicious cycle of damage 06:20 - Changes in gut microbiome with CKD 07:55 - Consequences of gut dysbiosis 09:58 - Dietary strategies for gut health 11:57 - Gut-friendly foods to focus on 14:24 - Foods to limit 15:12 - Promising supplements (consult doctor) 16:40 - Research highlights 18:07 - 8 practical action steps 19:57 - Conclusion and key takeaways KEY INSIGHTS Gut dysbiosis worsens kidney disease by increasing harmful uremic toxins and inflammation Higher levels of gut-derived toxins are linked to a 33-62% increased risk of cardiovascular events in CKD patients Plant-based diets rich in berries, fiber, and prebiotic foods support both gut and kidney health Specific prebiotics, probiotics, and synbiotics show promise - one study found a 30% reduction in harmful toxins SCIENTIFIC REFERENCES Vaziri ND et al. (2013). Chronic kidney disease alters intestinal microbial flora. Kidney Int. Lin CJ et al. (2018). The role of protein-bound uremic toxins in chronic kidney disease. Toxins (Basel). Rossi M et al. (2016). Synbiotics Easing Renal Failure by Improving Gut Microbiology (SYNERGY): A Randomized Trial. CJASN. Kidney International (2024). KDIGO Clinical Practice Guideline for CKD. Zhu H et al. (2021). The Probiotic L. casei Zhang Slows the Progression of Acute and Chronic Kidney Disease. Cell Metabolism. ABOUT DR. SEAN HASHMI Dr. Sean Hashmi is a board-certified nephrologist specializing in kidney health, lifestyle medicine, and obesity medicine. He translates complex medical research into actionable strategies to help you maintain healthy kidneys and improve your overall wellbeing. CONNECT & GROW SUBSCRIBE for weekly evidence-based health content Get free resources: https://selfprinciple.org Follow Dr. Sean: @seanhashmimd MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice. Always consult with your physician before making any decisions about your health or treatment. Do not delay seeking professional medical advice because of information presented here.

In this evidence-based video, Dr. Sean Hashmi explains how sleep quality affects kidney health, longevity, and overall well-being. Discover how consistent sleep patterns can reduce mortality risk by up to 48% and learn practical strategies to transform your sleep. ABOUT THIS VIDEO Dr. Hashmi explores the science of sleep architecture, circadian rhythms, and their critical connection to kidney function. Learn why both too little and too much sleep increase mortality risk, and how proper sleep hygiene can potentially add 3-6 years to your healthy lifespan. QUICK NAVIGATION 00:00 - Sleep & Mortality Risk 00:58 - Why Sleep Matters for Health 02:37 - Understanding Sleep Architecture 05:00 - Sleep Cycles Explained 05:55 - Circadian Rhythm Basics 07:30 - Rhythm Disruption & Health Consequences 09:00 - Sleep Duration Risks (J-Shaped Curve) 11:46 - Sleep & Kidney Health Connection 15:09 - Common Sleep Disruptors 18:46 - Creating an Optimal Sleep Environment 20:45 - Evidence-Based Sleep Strategies 24:05 - 30-Day Sleep Challenge KEY INSIGHTS Consistent sleep patterns reduce mortality risk more than sleep duration alone Sleep disruption accelerates kidney disease progression by 79% Both short sleep (less than 6 hrs) and long sleep (greater than 8 hrs) increase health risks Optimizing sleep environment and timing delivers multiple health benefits SCIENTIFIC REFERENCES Windred DP, Burns AC, Lane JM, et al. "Sleep Regularity Is a Stronger Predictor of Mortality Risk Than Sleep Duration: A Prospective Cohort Study." Sleep. 2024;47(1). Yang L, Xi B, Zhao M, Magnussen CG. "Association of Sleep Duration With All-Cause and Disease-Specific Mortality in US Adults." Journal of Epidemiology and Community Health. 2021. Stenholm S, Head J, Kivimäki M, et al. "Sleep Duration and Sleep Disturbances as Predictors of Healthy and Chronic Disease-Free Life Expectancy Between Ages 50 and 75: A Pooled Analysis of Three Cohorts." The Journals of Gerontology. Series A, Biological Sciences and Medical Sciences. 2019;74(2):204-210. Sabia S, Dugravot A, Léger D, et al. "Association of Sleep Duration at Age 50, 60, and 70 Years With Risk of Multimorbidity in the UK: 25-Year Follow-Up of the Whitehall II Cohort Study." PLoS Medicine. 2022;19(10). Hauglund NL, Andersen M, Tokarska K, et al. "Norepinephrine-Mediated Slow Vasomotion Drives Glymphatic Clearance During Sleep." Cell. 2025;188(3):606-622.e17. Allada R, Bass J. "Circadian Mechanisms in Medicine." The New England Journal of Medicine. 2021;384(6):550-561. Di H, Guo Y, Daghlas I, et al. "Evaluation of Sleep Habits and Disturbances Among US Adults, 2017-2020." JAMA Network Open. 2022;5(11). Liu TZ, Xu C, Rota M, et al. "Sleep Duration and Risk of All-Cause Mortality: A Flexible, Non-Linear, Meta-Regression of 40 Prospective Cohort Studies." Sleep Medicine Reviews. 2017;32:28-36. Kreutzmann JC, Havekes R, Abel T, Meerlo P. "Sleep Deprivation and Hippocampal Vulnerability: Changes in Neuronal Plasticity, Neurogenesis and Cognitive Function." Neuroscience. 2015;309:173-90. Havekes R, Park AJ, Tudor JC, et al. "Sleep Deprivation Causes Memory Deficits by Negatively Impacting Neuronal Connectivity in Hippocampal Area CA1." eLife. 2016;5 Lowe CJ, Safati A, Hall PA. "The Neurocognitive Consequences of Sleep Restriction: A Meta-Analytic Review." Neuroscience and Biobehavioral Reviews. 2017;80:586-604. Chai Y, Fang Z, Yang FN, et al. "Two Nights of Recovery Sleep Restores Hippocampal Connectivity but Not Episodic Memory After Total Sleep Deprivation." Scientific Reports. 2020;10(1):8774. Yamazaki EM, Antler CA, Lasek CR, Goel N. "Residual, Differential Neurobehavioral Deficits Linger After Multiple Recovery Nights Following Chronic Sleep Restriction or Acute Total Sleep Deprivation." Sleep. 2021;44(4). ABOUT DR. SEAN HASHMI Dr. Sean Hashmi is a board-certified nephrologist specializing in kidney health, lifestyle medicine, and obesity medicine. He translates complex medical research into actionable strategies to help you maintain healthy kidneys and improve your overall wellbeing. CONNECT & GROW SUBSCRIBE for weekly evidence-based health content: https://www.youtube.com/channel/UC9LQOhavwlGM58bIWbnXTDA?sub_confirmation=1 Get free resources: https://selfprinciple.org Follow Dr. Sean: @seanhashmimd JOIN our community: [Click "JOIN" above for exclusive content] MEDICAL DISCLAIMER This content is for informational purposes only and does not constitute medical advice or create a doctor/patient relationship. Viewers use this information at their own risk. The content should not substitute for professional medical advice—always consult your physician for medical conditions. Never delay seeking medical care based on information from this video. Views expressed are Dr. Sean Hashmi's own and do not necessarily represent those of affiliated institutions. #KidneyHealth #SleepScience #EvidenceBasedHealth #Longevity #ChronicKidneyDisease