Rolling Dehydrated Is Quietly Wrecking Your Jiu Jitsu

Speaker 1: The importance of hydration in BJJ. How being dehydrated is messing up your performance at jiu-jitsu. Let's talk about electrolytes, what the hell are they and how they're going to help you. Speaker 2: Motherfuckers are like, whoa, whoa, whoa, hang on. This is a whole episode, Ad read? No. Speaker 1: No, no. No, no, no, no, no. Full disclosure, Sodi is our sponsor. We love their electrolytes, but we realized, we say electrolytes, people talk about it, you know, the Gatorade ads tell us about electrolytes. We're all But most of us don't actually know what they are or what they do. Speaker 2: Yes. Speaker 1: And so we're going to just break it down so that we can all understand how this shit works and why it's so important. Um, and then what your options are. Speaker 2: Yes. Speaker 1: Cuz not everyone's going to be buying supplements. Speaker 2: Yep. Speaker 1: Right? It's not necessarily the ones we're pushing, but it's like, all right, well, how can you, how can you work with this knowledge to stay fucking hydra, cuz it's a big problem, man. Speaker 2: Yeah, 100%. You're in Sydney, it's like 40 something fucking degrees right now. Speaker 1: Dude, we're on a heat wave right now, like, man, obviously other parts of the world, it's freezing cold. Um, but you sweat also. That's the thing when you, what I've noticed, like if you go to the snow, you're you're you're bundled up and you're staying active, and even though you're trying not to let your face freeze, you're still sweating. Speaker 2: Yeah. Speaker 1: You're still losing moisture through your breath. Like you're still working, and so regardless, hydration is important. So, here's the thing. We people always talk about electrolytes, and like what, what are they? They are essentially mineral salts. So, so much of our, uh, nutrition and stuff in life is always about vitamins. Vitamin C, B vitamins, all these vitamins. But vitamins are actually very easy to get in fruits and vegetables, and in general, they they add vitamins to fucking everything. So, a vitamin is not actually, in my opinion, as high leverage as certain minerals. And so the minerals we're going to talk about today relevant to hydration are sodium, potassium, and magnesium. And so Speaker 2: To to that point, minerals are um broken down from rocks, right? Speaker 1: Yeah. Speaker 2: Compounds broken down from rocks. Um, which in that way, they're prevalent, like, but also, yeah, from the Earth. Speaker 1: Yeah. Speaker 2: So you can get it up from vegetables. Speaker 1: Meats generally have high mineral content. Speaker 2: Yeah. If you're if the animals are eating good pasture. Speaker 1: That's right. That's right. Speaker 2: Which most of them aren't these days. Speaker 1: No, they're not. They're eating Speaker 2: We'll we'll get into that other stuff. But yeah, natural uh water sources was which I mean, particularly river water, right? Speaker 1: Yep. Speaker 2: Cuz you got fucking rocks in the river, water flowing, it's like carrying a huge mineral content. Speaker 1: Water coming out of the earth, depending on how it's treated. Uh, for those of you who Speaker 2: I just drink straight volcanic lava. That shit's super high mineral content. Speaker 1: You need a bit of an asbestos mouth, but Speaker 2: So Speaker 1: Farmer Joe talking here. I I live in an apartment in Western Sydney. I'm drinking filtered water. Fuck that. But uh, I will add my electrolytes. But here's the thing. What does it even do for you? Because we we talk about it all the time and people have probably heard of it. But you're like, but what's what why should I? What is the point of this? And so, first thing off the the first cab off the rank is sodium. And probably in recent years, sodium's copped a bad rap because there's always been the thing about, oh, too much sodium, high blood pressure, it's bad for you. And it's like, well, hang on. Let's let's rewind a second here. Because when you are sweating, you do like lose mineral salts through your sweat. And sodium is actually super key for getting your muscles to contract. And so, for the best part, people when they think about like, oh, muscle cramps, like, oh, I'm I'm dehydrated. I need water. But it is the minerals that keep it in your bloodstream, and sodium is the number one thing to keep the water in your blood. So, if if you're taking a a weaker electrolyte, say, like um Dave from um from Vantage, I'd put him on to um Hydrolite, which is like a very lightweight, buy it from the supermarket thing here in Australia. And I think he was taking one tablet. And he's like, yeah, but I just keep pissing all the time. I'm like, dude, you you got to have more. Like they're very weak. It's this it's essentially you're just drinking water with some flavor. I'd put two or three of like, if I haven't got Sodi, I would put two or three in there. Or even just straight salt. Um, just literally grinding salt into water with uh, you know, you'd mentioned it before, Joe, hitting a bit of lemon with that. Speaker 2: Yeah, lemon juice and salt. Speaker 1: Yeah, it's a bit for the potassium. Speaker 2: Yes, sir. Salt for the sodium. Speaker 1: I mean, yeah, it's a it's an easy way. Speaker 2: Cheap and an effective way to get electrolytes. Speaker 1: Yeah. And and so here's the thing that I think what is not rated about sodium, other than um the the blood volume, it's essential for muscle contractions. Speaker 2: Yeah. Speaker 1: Like sodium and potassium, they're almost like positive, negative charge in a way, in the way that pulls water in and out of cells. If you don't have enough sodium, you can't make a really good strong muscle contraction. So, often times, you know, I I've felt it, you know, you're in the last round of comp training or maybe it's not even the last round. You've just hit you've just had a hard round. You're fucking gassed and you have to go again. And you're like, I've become so weak. Like you can just feel it. It doesn't matter how you were at the start, you are now a baby. Speaker 2: Yeah. Speaker 1: You're now defenseless, and a lot of that is to do with your inability to deliver oxygen and get muscles to contract, and sodium's a huge part of that. Speaker 2: Yeah. Um, I was interestingly, this is I was doing a bit of research, JT, for another episode we're going to record today. But I was looking at um why so many bodybuilders have dropped dead in recent years. Speaker 1: Right. Speaker 2: And uh, people would be surprised to know it's highly related to PED use. But one of the things that they were saying was it's it's the extreme use of diuretics. Speaker 1: Right. Speaker 2: And Dorian Yates was actually saying, he's like, well, all these all these old school bodybuilders, like fucking around with diuretics is really dangerous. Speaker 1: Yeah. Speaker 2: Because you basically piss out all of your minerals. Speaker 1: Yeah. Speaker 2: And if you don't have any, you die. Speaker 1: Yeah. Speaker 2: And this is what like that's the extreme end of not having electrolytes and other minerals present in your bloodstream, right? Like it is fundamental to to your ability to live. Speaker 1: Yeah. Speaker 2: You know, I'm just looking up here like the fucking Google AI results. What do minerals do? They're essential for building strong bones, maintaining fluid balance, nerve signals, muscle function, while also acting as components of enzymes, blah, blah, blah. That's a lot of fucking important shit, a lot, right? And if you consider that most people are eating a diet that is low in minerals, Speaker 1: Mm. Speaker 2: Then it's like, oh, there's a bit of a problem there. Speaker 1: 100%. Speaker 2: We're not we don't have enough of it in us, and then we're doing shit like jits. Speaker 1: You ain't got the minerals in you? You're test me. Test me. You don't think I got the fucking minerals, broth? Speaker 2: Who said that? Speaker 1: That's uh Lock Stock and Two Smoking. Oh, no, no, Snatch. He's like, Tommy. He's like, Tommy, you don't blow your nuts off of that gun. You know? And he's like, you won't find out if I got the minerals. Yeah, sorry, anyway. Love me uh English gangster film. But yeah, the it's totally true. And look, I'm someone who actually has low blood pressure. I also consume a fuck ton of caffeine. Caffeine is a natural diuretic. So, Speaker 2: Minerals. Speaker 1: Yeah, if I do not work really hard to make sure I'm drinking enough water with electrolytes, I fucking feel like I'm going to faint. Speaker 2: Yeah. Speaker 1: Like, how many clips have you seen of people maxing out a deadlift or uh, maxing out a and it and it's because they're holding their breath, they don't get enough oxygen, and then their blood pressure fucking drops. And it's that sudden drop of blood pressure that makes people feel faint and then gooch. Speaker 2: Yeah. Speaker 1: They're gone. Speaker 2: Nap time. Speaker 1: And so, you know, you're getting choked out by dehydration, basically. Don't tap out to dehydration. Speaker 2: Never tap to dehydrate. Um, you know, so just on that, like it's always been, and we've mentioned this before, it's always been stated in the strength realm that magnesium is a super important supplement, right? Speaker 1: Yes. Speaker 2: Responsible for over 300 different processes in the body. Um, you don't get enough of it if you are training strength and flexibility and, you know, grappling, high intensity stuff, you need more of it than your body than your diet can supply you with. Speaker 1: That's right. Speaker 2: The question I always had was, well, why do we not just get enough of it from food? Like if you're eating a good diet, Speaker 1: Yeah. Speaker 2: Right? Plenty of like fresh leafy shit, good quality meats, etc. Um, but here's the deal on that. And I I think that this is a commonly asked question. So I thought I'd just put this forward for folks. Um, intensive farming practices, Speaker 1: Yep. Speaker 2: Has depleted magnesium supply from our soils. So the soil that most of our food is grown in is uh deficient in minerals. Speaker 1: Yep. Speaker 2: Right? Our food used to like if you think like pre late stage industrial or agricultural revolution, so I don't know, maybe 200 years ago, Speaker 1: Yeah. Speaker 2: You chuck some shit in the ground, that ground is like extremely fucking healthy. Has a lot of biodiversity in it. There's a lot of minerals and that minerals those minerals go into the plants that grow out of it. Speaker 1: And and just on that, as a cycle, back in the day, people used to fertilize their soils, right? Speaker 2: Yep. Speaker 1: With their own manure, as well as the animal's manure. Speaker 2: Yep. Speaker 1: And that's not the case anymore. People are using just artificial synthetic basically petrochemical pesticide. Speaker 2: Yeah, nitrogen, phosphorus. Speaker 1: To to to make the plants grow in deficient soils. Speaker 2: Yeah, spot on. So, that's a huge one. And they say that in um the depletion of magnesium in some cases has been by as much as 80 to 90%. Speaker 2: Wow. Speaker 1: These are the Google AI results, by the way. Um, food processing is another factor. So common food processing techniques actually strip magnesium from the food. Refining grains and whatnot strips the magnesium content. Again, 80 to 97% gone. Um, and then the modern dietary habits, like the typical shit that we eat, a lot of sugars, a lot of refined grains. This stuff is not high in nutrition. Speaker 1: Mm. Speaker 2: An example of that is that um uh like sugar, refined sugar contains zero magnesium, where molasses, which is like the more natural unrefined version of sugar, has quite a good amount of magnesium in it. Like is considered a source. Speaker 1: Yeah, well, let's let's talk about that real quick. So, if you want to get some magnesium in your diet, um nuts are actually a great source. So, almonds, Brazil's, cashews, A, B, and C. Also really good for protein. That that mixture of nuts, A, B, and C, almond, Brazil, and cashew nut. You can even buy it as a pre-mix. Speaker 2: Why that mix? Speaker 1: Because actually Brazil nuts are the highest in um selenium, is it? Uh, selenium, but also the most amount of uh my mind is blanking right now. Um, what's protein made up of? Speaker 2: Aminos. Speaker 1: Amino acids. So, they have once you put those three nuts together, Speaker 2: The complementary aminos. Speaker 1: That provides all 26 of the amino acids. Speaker 2: Right. Speaker 1: Um, and so, but also, putting those together gives you a good dose of magnesium. Soy products as well. Even though most soy that you get, wherever you wherever you are in the world, whether it's uh, you know, USA, England, Australia, a lot of it's GMO. But depending on where you are in the world, you can get soybeans which are not genetically modified. Soy is actually a great source of magnesium, which a lot of people don't know. And also Speaker 2: People are fucking blowing up in the comments right now. Speaker 1: Soy boy. I went out I went out to dinner just before uh uh late last year with a bunch of old school mates. Speaker 2: Yep. Speaker 1: Chinese restaurant, straight Chinese. And they ordered up and then it came to the end of the meal and and quick diversion. And then Speaker 2: Why not? Speaker 1: We're like, fuck, all the food's done, but some cats are still hungry and there was like, who wants to get another dish? And I was like, yeah, I'll put one forward. And so I grabbed uh Mapo Tofu. Speaker 2: Okay, nice. Speaker 1: And so it's like tofu cooked with pork mince in this delicious kind of gravy. Fucking sick if you've never tried it, Grandma Tofu. And um it came out, a bunch of the boys were like, oh, fucking tofu. Speaker 2: Soy. Speaker 1: Tofu. And the funniest thing was is that all the guys that were saying that are like, we're all more or less the same age. They look like fucking shit. Speaker 2: Have no muscle. Speaker 1: Yeah, like I'm I'm not like I'm like, yeah, tofu, like it's great, you know, like and I'm sort of in shape. And then it's like all the guys that are like been smoking for the last 20 years and fat like, tofu, mate. Come on, bro. Speaker 2: Come on, bro. Speaker 1: Fucking soy, you know, it's going to lower your T levels. You're like, yeah, sure, bro. I mean, I used to be very like I did um I did some uh course work with Charles Poliquin back in the day. And Poliquin was very anti-soy. Right? Speaker 2: Of course, he was. Speaker 1: Huge, right? That's that was mind you, the guy died of a heart attack because of steroids. Putting it out there, but much respect to Charles Poliquin for his impact on health and fitness. But over time, as I just wasn't in that realm and I just spent learning more about the effective bio-availability of protein, soy is absolutely a legitimate source. So, regardless of what you say, like Speaker 2: And it's kept fucking like billions of Chinese and Japanese people. Speaker 1: People alive. Speaker 2: Korean going hard for fucking decades, centuries. Speaker 1: Millennia. Wars waged on that shit, you know? So, I think that um, you know, when we get into legumes, because that's the thing, like when you start getting into like chickpeas and and lentils and stuff, they also have a bunch of magnesium. So, fucking get it up, yeah. Like, you know, the whole thing around this is there's a lot of ways for you to be able to get this, but you might have to eat just a little bit differently to what your usual stuff is. Speaker 2: Yeah. Speaker 1: Now, something that I learned in preparing for this podcast, which I wasn't fully aware of, um, which was just, you know, I thought, oh, I understand magnesium. I take it all the time. I fucking love it. It helps me sleep, helps my muscles recover. But there was something I learned about magnesium that surprised me, Joe. Speaker 2: Okay, go. Speaker 1: And that here's the thing. Now, you need calcium to make muscles contract. You have to have calcium in there. But magnesium carries calcium to the muscles. Now, the reason why when you lift weights, your bones get stronger is it places stress on the bones, which creates all these little microfracture uh like microfractures. But it is the strong contraction of the muscles that creates this residue of free-floating calcium, which then absorbs it into the bones. So, just because you're taking calcium, like my mom takes a calcium supplement. Speaker 2: Right. Speaker 1: Is she doing the weights? Fucking no. Speaker 2: Get fuck. Speaker 1: Only when I make her. But um, but that's the thing, like um, you need the calcium to deliver it. But this is the interesting thing. This is what I learned, Joe. Speaker 2: Wait, you need the magnesium to deliver the calcium. Speaker 1: To deliver it to the area. But this is the cool thing about magnesium. If you experience cramps and if you suffer from a lot of muscle soreness post jiu-jitsu, you're probably low in magnesium. Here's why. Magnesium actually blocks calcium. Let me explain. Calcium causes the muscle to contract. Magnesium is what allows your muscle to chill out. So, if you've been making all these strong muscle contractions, or if you've experienced a really bad cramp and you just can't get it to relax, this is a sign of low magnesium. You get the magnesium in there, the muscles chill out, the blood flows, and you can actually let the muscles heal. It lowers inflammation. And I I don't know about you, but I have experienced much reduced DOMS, delayed onset muscle soreness, when I'm taking magnesium. Speaker 2: Okay. Speaker 1: And when I don't take it, I get fucking sore. Speaker 2: Yeah, right. Speaker 1: I'm like, oh, I got to get back on the mag. You know? Like I I mean, cuz you've been ever since we first come to know each other, you've been you've been pumping the magnesium. Speaker 2: I have, but I've actually fallen off it a bit in recent years because I found it actually just keeps me awake. Speaker 1: Oh, okay. Speaker 2: Which I Speaker 1: Yeah, you mentioned that before, actually. Speaker 2: Yeah, and and then and and that's fine cuz you can just take it during the day. Speaker 1: Yes. Speaker 2: But I'm really bad at taking supplements during the day. I just forget and then it's like something that I don't do consistently and then it's like, why am I bothering? Speaker 1: It's not part of your routine. Speaker 2: Cuz you buy and then it goes fucking old in the cupboard, you know, and so and I've actually found that I feel no different when I'm not supplementing with mag. Speaker 1: Interesting. Speaker 2: I will use Sodi, right, which has some in there. Speaker 1: Sure, it does have some in there. Speaker 2: Um, and so I don't know, but my my my feeling is that I'm probably getting adequate levels through my diet. Speaker 1: You're probably fine. Speaker 2: Yeah. Speaker 1: Yeah, and I think that's that's probably that's healthier. Whereas me, maybe not so much. Speaker 2: Well, you're also pushing it harder, right, with the training. Speaker 1: Yeah. I just, yeah, I mean, I'm also I'm just sweating. Speaker 2: And the amount of caffeine you do. Speaker 1: Yeah, it's it's too much. I'll be 100% honest. And caffeine does strip minerals out of the gut. So that's the the thing because of the diuretic effect. For those of you out there who love your coffee, this is the tough thing, having caffeine in your digestive tract will speed up from the front to the back end, which means it doesn't your your food and everything doesn't sit in your gut long enough to really get the absorption going on. And so that way you miss out. Um, anyway, I digress. Speaker 2: I wanted to actually, there's just a thing here about um, uh, magnesium and caffeine. Speaker 1: Please. Speaker 2: Uh, it just says caffeine and alcohol can further increase renal excretion of magnesium. Speaker 1: Yeah, you're just dumping it. Speaker 2: Increasing the body's demand. Speaker 1: That's right. Speaker 2: Do you know why that is? Speaker 1: Well, so caffeine blocks anti-diuretic hormone. So does alcohol. So, you might have had this we've just had Christmas, right? Yeah. That that puts some context around this. If you have a couple of beers, you know, you just kind of you're pissing. Speaker 2: Yeah, more beer and then like, fuck, I just pissed like four liters. Speaker 1: You just keep you just keep going, right? Because literally both caffeine and alcohol block your brain's ability to produce anti-diuretic hormone, which causes your kidneys to recirculate blood. Speaker 2: Okay, yeah. Speaker 1: Right? So they filter blood filters through the kidneys and then it keeps it in your bloodstream. You have caffeine, you have alcohol, that hormone doesn't get secreted, and so it's gone straight it's going straight out. Speaker 2: Yeah, right. Speaker 1: And with it goes magnesium and other key electrolytes. Speaker 2: I remember Dr. Carl saying too that for every like alcoholic drink you have, especially beer, he said you basically excrete, like you basically urinate double the amount of volume out. Speaker 1: Yeah. Speaker 2: So it's like you drink like 400 mils of beer, you will piss out 800 mils. Speaker 1: Yeah. Speaker 2: So if you go and drink 10 beers in a night, which a lot of cats do, right? Speaker 1: I didn't even know I had that much blood volume. Speaker 2: Yeah, like it's wild. You just you you start plummeting real fast. Speaker 1: Yeah. And basically you turn your blood to mud. That's that's what we're looking at. So when your BJJ performance goes down, your dance floor performance goes down, your performance in the bedroom goes. This is why it's a lack of blood circulation because Speaker 2: Just a floppy. Speaker 1: You you've lost your blood you've your blood flow, basically. And, you know, nothing like a bit of Jon Jones dick pills to fucking, I'm back. But here's the thing. I ultimately, it's your cooling system, it's your method of oxygen delivery. Like all these things, hydration is so important for you just feeling good when you're rolling. Speaker 2: Dude. Speaker 1: And if you're feeling like shit, you're probably dehydrated. Speaker 2: If you're training jiu-jitsu hard, you are sweating a bunch. When you're sweating a bunch, you are losing electrolytes, and just drinking water does not replenish that. What you find is that over time, you're just not getting the hydration you need to train at a high level and to think clearly. Our favorite supplement for electrolytes is Sodi. It has a solid dose of magnesium, sodium, and potassium, and the flavors are great. We use it all the time when we train, and we're big fans of it. They sponsor the show. And if you want to get your hands on some, you can get 15% off if you go to Sodi, S O D I I dot com dot A U, and you use the code Bulletproof 15. Get yourself hydrated. Speaker 1: Yeah, and even beyond that, like like so here's here's something I noticed. I spent time with my brother over um Christmas. Over Christmas, and, you know, I fucking love it. He's a he's a good drinker. He's definitely got the Irish part of our gene expressed very strongly. He can put them away, you know? Speaker 2: In the liver of the party. Speaker 1: He doesn't even he doesn't even ask like my mom will be like, is it time for a drink yet? At like 4:00, but my brother's just like, I'm on the, you know, he's been on the beers for the last few hours. He just puts them away and you wouldn't know it, right? But um he'll wake up, you know, he'll wake up in the morning. First thing, walks to the coffee machine, boom, double espresso, or like long black. Pumps that, I'm back in the game, you know? And um, for me, my thing is like, I'm not much of a drinker. Like I'll do it, but I don't do it a lot. Speaker 2: You're too healthy, Joe. Speaker 1: So it knocks me around, right? Speaker 2: You're too healthy. You haven't got the tolerance. Speaker 1: But so I wake up in the morning and my my mantra is hydrate before you caffeinate. Speaker 2: Yes. Speaker 1: Always. And so I'm always like, big glass of water, and then I follow it up with either, if I'm training, it'll be Sodi, or if it's if I'm just at home, it'll be salt, it'll be water with salt and lemon juice. And I'll pump that and then I'm like, now I can have coffee. Speaker 2: Yeah. Speaker 1: And I'm and I look at my brother and then, you know, whatever, six hours later, back on the beers again, and then, you know, short sleep, boom, back on the coffees. And I'm like, man, just there's no point where he's rebuilding his hydration. Speaker 2: No. Speaker 1: He's just operating bone dry all the time. Speaker 2: Yes. Speaker 1: And you can get by, but it makes life fucking hard. Speaker 2: Oh, it does. Speaker 1: And it's fucking as, you know, as we sort of point out, like there's all these other systems in your body that are compromised when you are in that depleted state. Speaker 2: Oh, yeah. Speaker 1: Right? So it's like, you are making life harder for yourself. Speaker 2: Even even Kendrick Lamar said he's a he's a porn star when he's off the goose. Speaker 1: He's talking about the Grey Goose. You know what I mean? Like that's the thing, like if you're having a lot of alcohol, like it it can affect it can really affect you, right? And and so even though, yeah, you you can function, the question is, how well are you actually functioning? Speaker 2: Yeah. Speaker 1: You know? And often times we go, oh, I'm just unfit. Like, oh, well, maybe maybe if your system had more coolant in it and a bit more fuel, it it would run better. Speaker 2: Yeah. Speaker 1: You know? So let's go to potassium, cuz I think potassium's really underrated, and it's actually really easier to really easy to boost potassium dietary. You know, I want to get into that because I am super big on potassium, and I think it is one of the most underrated things. So, the reason why potassium's so important is it pulls the water into the cell. You know, you've got water's going in and out, water's going in and out of the cell. Potassium, magnesium pump, sorry, sodium, potassium pumps, right? And here's the thing. It's so important because even though people are like, oh, I got a cramp, I need more salt. Actually, you're lacking potassium because the water goes in and out, and yeah, having sodium's great. And most of us do have a fair bit of sodium in our diet. Most. Whether it's, you know, Himalayan fucking rock salt or it's just a fucking bag of chips. Speaker 2: Who you you're eating Mickey D's every day. Speaker 1: Yeah, you're got you're getting plenty of sodium usually. But we're not getting the potassium. And here's why, like most of us are not getting enough green leafy greens. Like we're just not. I I I eat them mainly because my partner makes me. Uh I'm not a fan of salad. I'll eat cooked vegetables, I do eat raw vegetables, but I don't love green leaves. And it's not cuz they're not good for me. It's just the process of eating them, I find arduous. Speaker 2: Feels a bit of fucking vinaigrette. Speaker 1: I fucking hate vinaigrette. Speaker 2: Do you? Speaker 1: I like olive oil. I do not like a vinaigrette. No, thank you. But here's the thing, bananas. Speaker 2: Like a vinaigrette. Speaker 1: Bananas. Speaker 2: Bananas. Speaker 1: Bananas are super high in potassium. Bananas is like one of the best is the easiest fruits to eat. You can eat them all day. They're so good. They're so high in potassium. And if you don't like a banana, what the fuck's wrong with you? No, it's great. Uh you can do it in a lot of ways. And then potatoes. This is where I feel the war against carbs has brought us undone. The humble, normal potato. Not sweet potatoes. Just your regular old potatoes are very high in potassium. Speaker 2: With the skin on, right? I believe. Speaker 1: Skin on. Yes, sir. That's where the minerals is at. So, even though I know people are like, Speaker 2: Your mom was right, fam. She always said, don't take the skin off. That's right. All the nutrition is. Speaker 1: And um, so that's the thing. I I feel like because people are not and we're not talking about french fry potatoes from Maccas. We're talking about, you know, whether you boil them or you cook them at home, you roast them. I'm a huge fan of a roast potato. Speaker 2: Maybe a creamy potato bake. Speaker 1: Oh, potato bake. There you go. Speaker 2: Maybe Joey's favorite potato dish, Armenian potatoes. Speaker 1: Oh, we're going to drop that fucking cookbook. When's it going to win nation? For fucking lifestyle. Shout out. Um, and last but not least, the one that I got to get into here, which is what I'm fucking smashing right now, is coconut water. Speaker 2: Oh, high in potass. Speaker 1: Oh, the highest. The highest. Speaker 2: You know, um actually, I remember a friend in the movement game had come back from uh had come back from Russia. He'd done a little trip there. And he brought back like as many of these like two liter glass bottles of this mineral water he bought there. Speaker 1: Oh, wow. Speaker 2: And he was like, bro, check this fucking water out. And we like deciphered the ingredients, and it was it was natural spring water. Well, some fucking somewhere there. And it was extremely high in magnesium and potassium. Speaker 1: Wow. Speaker 2: And when you you could actually taste it, you drink it, you're like, oh, fuck, like Speaker 1: Kind of metallic. Speaker 2: Kind of yeah, kind of pungent. A little bit of coins. Oh, I'm not sure how much I love that. And he was like, yeah, how sick's that? You know? But yeah, like some, you know, can get that shit. Speaker 1: Oh, you can. And look, Speaker 2: Mountain Franklin doesn't doesn't doesn't match up. Speaker 1: And what's funny is they've I think they've tested the water quality of Mountain Franklin and found it to be like less pollutants, but a similar grade to like tap water. Depending on what suburb you're in. Speaker 2: Makes sense. Speaker 1: Uh, but here's the thing. I I go to Aldi, actually. They have the cheapest coconut water. So you don't have to go to like wherever you are in the world, like it's literally like two bucks 50 for a liter. Uh, it's fucking great. And I do mix that with my electrolytes for all my workouts. There's no aircon at the gym I train at. There's fans. But man, it's been getting cooking out in the west. It's a baking plate. So, I haven't had any cramps and actually I have been able to smash at least two hours worth of a a big Saturday. We're doing strongman Saturdays. I I I don't really fatigue and I would give huge attribution to the potassium content of coconut water. And uh, Speaker 2: Oh, delicious. I love it. Speaker 1: You know, have you it's a famous clip of a Japanese baseball player where they're like, oh, what what what do you Uh, monkey banana. No cramps. Monkey, no cramps. Speaker 2: Oh, yeah. Speaker 1: You know, this is a very is a viral clip. And I think he retired recently. Speaker 2: He's a viral clip. Speaker 1: But he just he he he in his retirement speech he he says it as well. Speaker 2: Yeah, right on. Yeah. Speaker 1: Two banana every day. Monkey, no cramps. Speaker 2: Yeah, I'm seeing here fucking salmon's super high. Speaker 1: Yeah. Depending on where you get it. Speaker 2: But salmon's also pretty fucking toxic. Speaker 1: Get it at the farm shit. Beans, avocados, potatoes, squat. Like a lot of a lot of shit that you would just know. Tomatoes are high. Speaker 1: And it's not expensive. I think this is the thing. A lot of people get really hooked up and like, oh, I can't afford X, Y, and Z. Speaker 2: I can't afford salmon. You don't need to. Just get the greens or the beans or the fucking potatoes. Speaker 1: Yeah, bananas, cheapest hell. Speaker 2: Everywhere in the world. Speaker 1: Yeah. They're number nine. Right. And but I think it's just more like you were saying before, Joe, about having a routine, right? And so supplements might not fit into your routine. But having a banana in the morning is pretty easy, right? Speaker 2: Yeah. Speaker 1: Or in your post training protein smoothie. Whatever the deal, you know? Bit of side of potatoes, whatever the fuck you're eating, however you want to prepare them. You know, like these are easy things to help you. And so you don't have to think too hard. You just bring these things into your routine and suddenly you're not feeling as tired, as sore, and and you're feeling better when you're training. Speaker 2: Yeah. Speaker 1: And I I think that's what we want to get to really is uh just better recovery and and and you feeling better when you're doing jiu-jitsu. Speaker 2: I do also think like probably for a lot of our people, they're not eating enough vegetables. Speaker 1: That's true. Speaker 2: Cuz I know that when you are like when you are you don't have a family, like let's say you don't have to cook for your kids and stuff. Speaker 1: Yeah. Speaker 2: And you can't do on the single thing or you got a partner. Speaker 1: You and your misses, whatever. Speaker 2: Yeah, and you you're like, all right, I'm training. So you're usually pretty protein-centric with your diet. Speaker 1: Sure. Speaker 2: Carbs are generally taken care of cuz you're like, I got to cook some carbs. So you're going to have some rice or some pasta or whatever. But it's really easy to just leave vegetables out of the equation, right? Speaker 1: Yeah. Speaker 2: You kind of got to be a bit of a foodie to get into the veggie thing. Like to be chasing that with the same vigor that you chase the protein side of things. Speaker 1: Sure. Speaker 2: And so I think for a lot of folks, um adding more vegetables in is a really easy way to just take care of so much of this. And I I'd say veggies and fruits, it's like if you've got a fruit bowl with a few different bits of fruit in it sitting around, you'll snack on it. And then if you're like, I'll do a salad every day and I'll roast veggies a couple of times a week, that's great. Like that'll probably do it. But you got to get that shit in two or three times a day. Speaker 1: Yeah. And then for those of you, like a potato salad. Yeah. A coleslaw. You know, like other other ways to get in Speaker 2: Doesn't have to suck. Speaker 1: No, it can be it can be delicious with chicken and potatoes or steak and and fries or whatever you're doing it, you know? And uh I I feel that I'm a big fucking fan of salad. I can't believe you don't like salad, bro. I can't believe you don't like fucking vinaigrette. Speaker 2: Fuck get the fuck out of here, man. Speaker 1: Like I like what I like. Like I I I am big on fermented foods. I love pickles. I love sauerkraut. I'm all about coleslaw. I love a potato salad. Like I like a I like a bunch of fermented foods, kimchi, all of that. Speaker 2: You're a great guy. Speaker 1: No, that's not true. I'm the worst guy. I'm the worst. Don't get it twisted. I'm not a good guy. Anyone who says otherwise is lying. But my fucking food is on point. So, don't worry about that. Don't worry about the quality of my character. Worry about the quality of information here. But um no, the truth is that um my unhealthy behaviors, which is too much caffeine and over overactivity is is only sustainable because I hold down other elements in my life. If I wasn't eating well and I wasn't taking Sodi and I wasn't doing all this other stuff, I I'd be I'd be pretty wrecked. And I and I think that the modern lifestyle pushes us towards the caffeine and the overwork, but not everybody gets to live a gym life similar to me. So that's where it can be Speaker 2: No, that's right. Yeah, I mean, if you're most of us yeah, most of us are just drinking whatever's coming out, whatever water's coming out of the tap. Speaker 1: Yeah. Speaker 2: Right? And so Speaker 1: Well, I guess it would be cool maybe to give our on wrap like if we're there yet or when we do get there, just some basic like behaviors people could adopt, like some simple shit. Speaker 2: Yep. Speaker 1: Are we there yet though? Speaker 2: We're there. We're definitely we're we're we're going to put a bow on it. Speaker 1: What I think could be good is we just go like three things from each of us. Speaker 2: Yep. Speaker 1: Which are like our strategies around getting the electrolytes and making that happen. Speaker 2: Yeah, okay. Speaker 1: So, step number one for me in the morning right now is I have been going coconut water with Sodi and creatine. That is literally the first thing I drink every freaking day before I have any caffeine or anything. I'll drink that when I'm making like all of us coffee and tea. Once I've done that, that gives me a bit of time and then I'll I'll pump the coffee. That is my first step to getting the electrolytes in my system. Speaker 2: Nice. Speaker 1: Uh mine is cuz I'm out of Sodi at the moment. Speaker 2: Sure. Speaker 1: And and I don't and I will often save Sodi for like training jiu-jitsu. Speaker 2: Yeah. Speaker 1: So I'll do um glass of water with two pinches of rock salt. Um or sorry, salt flakes, not rock salt. Um big squeeze of lemon and big fucking teaspoon of creatine. Speaker 2: Yeah. Speaker 1: That'll be my first thing and then I'll go make coffee as well. Speaker 2: Nice. And and further to that, my water bottle, two liter water bottle, I put a couple of pinches of salt in that all religiously. Speaker 1: Very good, very good. Um, yeah, for me, bananas is absolutely just I have to have one banana a day. That's like compulsory. Speaker 2: Cuz you want it or for the nutritional aspect? Speaker 1: Both. Yeah. Both. Like it's bananas and blueberries are my favorite. Yeah, they don't call me Kong for nothing, baby. Um, no, I I love it. And it's delicious and it's easy. And if you're not if you don't like eating a banana, smoothies is the great option. So, um, also when it comes to just day-to-day foods, uh, we do a bunch of pre-prepared because really neither I like to cook throughout the week. So the the batching of foods means that whenever I'm eating a lunch, there is vegetable content there. There is potatoes there. There's there's fucking greens in there. Like I don't even think about it cuz I'm like, I'm just eating right now. You know what I mean? So it's I think taking the thought process out makes it easier to eat a more well-balanced diet. If I was like at home and I'm like, oh, I guess I got to make a salad. Fuck out of here. I'm not making a fucking salad. No fucking way. I eat a whole barbecue chicken like that. I just fucking eat like cooked potatoes, like fucking apples. Maybe I would have some leafy greens. Like you're more civilized than me, Joe. How how do you get your minerals electrolytes in through the day? Speaker 2: I will do I'll put a banana in in my smoothie. Or I will eat them occasionally, but a smoothie I'll do most days and I've always I'll put a bunch of frozen banana in there. It has the double purpose of delicious, making the thing a bit thick, but also it's cold and frozen. And it's a good way to use your old bananas, put them in the freezer. Um, so I'll do that thing. But I will we will add a tin of beans. Speaker 1: Oh, yeah. Speaker 2: Um, or legumes, so like we'd made a beef chili. So we'll add a fucking tin of lentils to that. Speaker 1: Nice. Speaker 2: Um, or if I make a pasta sauce, I'll often add some lentils to that. Speaker 1: Yep. Speaker 2: Or if we're doing chili, you know, fucking kidney beans and stuff. It's just an easy way to bulk out the meal, but know that we're also getting extra minerals um and and also for the kids, right? Cuz they don't really like eating that shit. Speaker 1: Sure. Speaker 2: Unless it's covered in meat and sauce. Speaker 1: Yeah, you got to hide it in there. Speaker 2: Fucking meat is delicious, Dad. Speaker 1: You sure, son? Um, so yeah, I feel that's a really easy hack. And it's a really cheap way. Like if you're cooking say say you're doing on batch. Speaker 2: Bulk. Speaker 1: Yeah, you're cooking like a kilo and a half of beef mince. Well, fucking add like two cans of lentils to that. Speaker 2: Yeah. Speaker 1: You won't even notice and it will turn one and a half kilos of protein into two kilos. Speaker 2: Yeah, it's great. Speaker 1: And and the and a can of beans is like $2. Speaker 2: Yeah, and like chickpea so for me, I love hummus. Yeah. My my favorite snack is like rice crackers and fucking hummus. I can eat a whole pack of rice crackers and a whole container of hummus like that. And so chickpeas are amazing for protein and magnesium as well, right? So that is a way to like, you know, for snacking. I think that's the thing most people don't think about, you know, dips as a as a as a as a way for you to get in. And nuts, like we were saying before. Uh, I I I will I will have a bit of a an ABC combo at times. Maybe a bit of dark chocolate pre-workout. Speaker 2: Oh, how dare you. Speaker 1: Yeah, a bit of almonds, Brazil, cashews, dark chocolate, vasodilation. Fuck yeah. And then before bed. My third tip is before bed, you got to have the bed routine. So for me, it's almost the same as the whether it be post training. Uh usually it is. Or it's just part of winding down is to have I I usually won't use coconut water at this time, but I'll go Sodi and I will get I use uh Ultra Muscleze. Speaker 2: You pump another Sodi? Speaker 1: Yes. Depending on the day. Yeah, okay. If I train in the afternoon. Yes. Uh, but magnesium, Ultra Muscleze, the night formula. It's fucking mint, works well for me. And uh, and yeah, creatine again. Speaker 2: Yeah, you double up creatine night. Speaker 1: Yeah, 20 20 to 30 a day. This is the secret to success. Speaker 2: I'm um, I've cut back on liquids at night, and so and so I tend not to go there. Um, but I do um my third tip would be I like a salad. So every meal that I make will either have fermented veg or a salad or some cooked vegetables. Speaker 1: Yeah. Speaker 2: And I I say fermented, like if I cook, you know, say I'm doing bacon and eggs. I'll pull out some pickles that I've made of my own. Speaker 1: Nice. Speaker 2: Or I'll pull out some kimchi that I bought. Speaker 1: Yeah. Speaker 2: And usually I'm the only one eating it. Speaker 1: That's great. Speaker 2: But it just means we tick the veggie box. You know, at that meal. And then there's lunch and dinner, same deal. And it's just collectively, great. You got more veggies in your diet. Speaker 1: Yeah. And look, if you're you're fucking stuck, you can always just go any kind of supplement. Like you it's not hard to find electrolyte supplements. Some are better than others, so do have a look at the packet because you might be paying a bunch of money for marketing and it just hasn't got enough of the good stuff in there, right? Speaker 2: Yeah, I actually think that's a huge point to make. Because like if you look at if you take the quantity of the key electrolytes in Sodi and you compare it to Hydrolite, as mentioned before, which is like the market leading brand here in Australia. You go to the chemist, they're like, here's the Hydrolite fucking area. Um, it's chalk and cheese. There is fucking nothing in Hydrolite. Speaker 1: You got to take like five, six of those bad boys to try and match up. Speaker 2: Yeah, and so it's like, well, what the thing that I'm buying, one of them actually has like vastly greater amounts of it. So maybe it's a little bit more expensive on the up front, but the reality is you're Speaker 1: Actually not. Like if you so if you go, all right, like I've got a I got 12 of these like whatever tablets in a tube and I've got you know, I've got this packet over here. Two packets here is worth this whole tube. So if that whole tube cost you 12, 15 bucks, and each of these little sachets cost you a dollar or a dollar 50, like, do you know what I mean? It's only the the the perception there in terms of actually getting what you need. Speaker 2: Yeah. Speaker 1: And same goes for for the pre-packaged sports drinks, like Gatorade, Powerade. They have some. Like if there's nothing else available, I'll pump one. Speaker 2: There's a little bit. Speaker 1: But not much. Like a fucking sachet in of Sodi in a liter of water is fucking you're getting a big time fix. Speaker 2: Yeah. Speaker 1: Of those of those three electrolytes. And I I think it's one of those things where you mainly notice it when you've had a period of doing it and then you don't. You're like, man, I feel like shit today. My energy's so low. What's going on? Oh, I'm I'm I'm dehydrated, man. I haven't got enough electrolytes. And then you you come back to it and you're like, it does make a difference. Speaker 2: Feel complete again. Speaker 1: Oh, I am one with hydration. Get amongst it, my friends. Stay hydrated and feel good on the mats.