Improve Your Kidney Function In 24 Hours (5 Easy Things)

Dr. Alex Wibberley explains:

Keep it simple

This is one where supplements can’t really help! By this we mean, no supplement meaningfully improves kidney function in healthy people, and some may worsen already damaged kidneys.

One of the biggest problems with kidney disease is that kidneys dutifully compensate silently for damage for years before blood tests become abnormal.

So, what causes it? There are a lot of factors that can contribute, including well-known ones such as failing to hydrate adequately, but one of the most common things is that chronically elevated insulin (not just blood sugar) drives kidney stress through increased sodium retention, higher blood pressure, sympathetic activation, and pressure inside filtering units. For this reason, kidney injury often begins years before a diagnosis of type 2 diabetes, during prolonged periods of insulin resistance.

The good news: insulin levels (and therefore kidney stress) can change within hours depending on what you eat.

So, with that in mind, here are the 5 things Dr. Wibberley recommends:

1. Eliminate liquid sugar: avoid all sugary drinks including fruit juices, because they cause the fastest and largest insulin spikes (whole fruit is fine though, even good).
2. Prioritize protein and fiber: structure meals around protein and fiber first to slow digestion and reduce glucose and insulin spikes.
3. Stop late eating: finish eating at least 3 hours before bed to create a low-insulin window that reduces kidney workload.
4. Walk after meals: walk for 5–30 minutes after eating to lower blood sugar via muscle activity that partially bypasses insulin.
5. Hydrate appropriately: aim for roughly 2–3 liters daily depending on your size and activity, avoiding both dehydration and overhydration.

A note on that last one: excessive water intake doesn’t “flush” kidneys and can even cause damage. Healthy kidneys can process around 1 liter of water per hour, so please avoid drinking more than that. Little and often is best!

• Short-term effects: within hours of lowering refined carbs, insulin drops, sodium excretion increases, blood volume and pressure fall slightly, and kidney stress decreases.
• Long-term principle: like many aspects of health, long-term kidney health depends on cumulative stress over years, so consistent small improvements change your long-term trajectory.

For more on all of this, enjoy:

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Want to learn more?

You might also like:

• Are your Kidneys Ok? Detect Early To Protect Kidney Health (Here’s How)
• It’s More Than Just Hydration! Keeping Your Kidneys Healthy (Especially After 60)

Take care!