Rolling Dehydrated Is Quietly Wrecking Your Jiu Jitsu

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Chapters

• 0:00 Hydration Sets The Stage For BJJ
• 3:28 What Electrolytes Actually Are
• 12:40 Sponsor Disclosure And Why It Matters
• 18:30 Heat, Sweat, And Hidden Dehydration
• 31:44 Sodium’s Role In Strength And Cramping

Transcript

SPEAKER_01: 0:00

The importance of hydration in BJJ. How being dehydrated is messing up your performance at jujitsu. Let's talk about electrolytes. What the hell are they and how they're going to help you? Motherfuckers are like, whoa, whoa, whoa.

SPEAKER_00: 0:14

Hang on, this is a whole episode ad read.

SPEAKER_01: 0:16

No.

SPEAKER_00: 0:16

No, no. No, no, no. No, no, no. Full disclosure, Sodi's 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 kind of, but most of us don't actually know what they are or what they do. Yes. 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. Yes. Because not everyone's going to be buying supplements. Yep. Right. And 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 high? Because it's a big problem, man. Yeah. Here in Sydney, it's like 40 something fucking degrees right now. We are on a heat wave right now.

SPEAKER_01: 0:55

Like 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 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. Yeah. 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 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 your 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.

SPEAKER_00: 1:53

And so to that point, minerals are um broken down from rocks, right? Yeah, compounds broken down from rocks, um, which in that way they're prevalent, like but also, yeah, from the earth.

SPEAKER_01: 2:05

Yeah. So you can get it up from vegetables. It meats generally have high mineral content because animals are eating good pasture.

SPEAKER_00: 2:13

That's right. That's right. Which most of them aren't these days. No, they're not. They're eating. We'll we'll get into that other stuff. But yeah, natural uh water sources was, I mean, particularly river water, right? Yep. Because you got fucking rocks in the river, water flowing, it's like carrying a huge mineral content. Water coming out of the earth, depending on how it's treated. Uh for those of you who I just drink straight volcanic lava. That shit's super high mineral content. You need a bit of an asbestos mouth, but farmer Joe talking here.

SPEAKER_01: 2:42

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 what why should I? What is the point of this? And so first thing off the first cave off the rank is sodium. And probably in recent years, sodium's copped a bad rap because it'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 onto um Hydrolyte, which is like a very lightweight bite 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're gonna have more. Like they're very weak. It's this is essentially you just drinking water with some flavor. I put two or three, like if I haven't got sodium, 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_00: 4:25

Yeah, lemon juice and salt. Yeah, lemon juice for the potassium. Yes, sir. Salt for the sodium. I mean, yeah, it's a it's an easy way, a cheap and ineffective way to get electrolytes.

SPEAKER_01: 4:35

Yeah. And and so here's the thing that I think what is not rated about sodium, other than um the blood volume, it's essential for muscle contractions. Yeah. 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 oftentimes, 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. Yeah, 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_00: 5:28

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. Right. 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. Right. 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. Yeah. Because you basically piss out all of your minerals. Yeah. And if you don't have any, you die. Yeah. 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 your ability to live. Yeah. You know, uh, 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, then it's like, oh, there's a bit of a problem there. 100%. We're not, we don't have enough of it in us, and then we're doing shit like jits. You ain't got the minerals in you. You're gonna test me. Test me.

SPEAKER_01: 6:50

You don't think I got the fucking minerals, bruv? Who said that? That's uh lock stock and two. Oh no, no, the snatch. He's like, Tommy, he's like, Tommy, you're gonna blow your nuts off with that gun. Yeah, and he's like, You wanna find out if I got minerals? Yeah, sorry, anyway. Love me, uh English gangster film. But yeah, that that 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 minerals. Yeah, if I do not work really hard to make sure I'm drinking enough water with electrolytes, I fucking feel like I'm gonna faint. Yeah. 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 googe, yeah, they're gone. And so, you know, you're getting choked out by dehydration basically. Don't tap out the dehydration.

SPEAKER_00: 7:52

Never tap the dehydration. Um, you know, uh, 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? 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. That's right. 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, yeah, right? Plenty of like fresh, leafy shit, good quality meats, etc. Um, but here's the deal on that. And I think that this is a commonly asked question. So I thought I'd just put this forward for folks. Um, intensive farming practices has depleted magnesium supply from our soils. So the soil that most of our food is grown in is uh deficient in minerals. Yeah, 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, yeah, you chuck some shit in the ground, that ground is like extremely fucking healthy. Yeah. There's 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_01: 9:10

And just on that, as a cycle, back in the day, people used to fertilize their soils, right? Yeah with their own waste manure as well as the animals' manure. Yep. And that's not the case anymore. People are using just artificial synthetic, basically petrochemical pesticides. Yeah, nitrogen, phosphorus, to make the plants grow in deficient soils.

SPEAKER_00: 9:33

Yep, spot on. So that's a huge one. And they say that it um the depletion of magnesium in some cases has been by as much as 80 to 90 percent. Wow. 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. 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_01: 10:20

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 cashew nuts, A, B, and C, also really good for protein. So like that that mixture of nuts, A, B, and C, almond, Brazil, and cashew nut. You can even buy it as a pre-mix. Why that mix? Because actually Brazil nuts are the highest in um selenium, isn't it? Uh selenium, but also the most amount of uh my mind is blanking right now. Um, what's protein made up of? Aminos. Amino acids. So they have once you put those three nuts together, the complementary aminos, that provides all 26 of the amino acids. Right. 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 people are fucking blowing up in the comments right now. Soy boy.

SPEAKER_00: 11:34

I went out, I went out to dinner just before uh uh late last year with a bunch of old schoolmates. Yep. Chinese restaurant, Australian Chinese, and they ordered up and then came to the end of the meal and and it's a quick diversion. Sure. And then we were like, fuck, all the food's done, but some cats are still hungry, and then it was like, who wants to get another dish? And I was like, Yeah, I'll put one forward. And so I grabbed uh Marpo tofu. Okay, man. So it's like pofu tofu cooked with pork mints in this delicious kind of gravy. It's 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. Sorry, 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, have no muscle. Yeah, like 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 fab, like tofu, mate. Come on, bro.

SPEAKER_01: 12:29

Come on, bro. Fucking soy, you know, it's gonna lower your T levels. They're like, yeah, sure, bro. I mean, I used to be very like I did um, I did some uh coursework with Charles Polarcoin back in the day. And Polycoin was very anti-soy, right? Of course he was huge, right? That's that was mind you, the guy died of a heart attack because of steroid use. Putting it out there, but much respect to Charles Polarcoin 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 bioavailability of protein, soy is absolutely a legitimate source.

SPEAKER_00: 13:06

So, regardless of what you say, like and it's kept fucking like billions of Chinese and Japanese people alive. I've been going hard for fucking decades, centuries, wars, millennia, wars waged on that shit, you know? Yeah.

SPEAKER_01: 13:19

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 we're, 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. Yeah. 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, it helps my muscles recover. But there was something I learned about magnesium that surprised me, Joe. Okay. 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 myofrac 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 mum takes a calcium supplement. Right. Is she doing the weights? Fucking no.

unknown: 14:35

Fuck.

SPEAKER_01: 14:36

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. Wait, you need the magnesium to deliver the calcium. To deliver it to the area. Yep. But this is the cool thing about magnesium. If you experience cramps and if you suffer from a lot of muscle soreness post-jujitsu, you're probably low on 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. Okay. And when I don't take it, I get fucking sore. Yeah, right. I'm like, oh, I've got to get back on the mag. You know, like I I mean, because you've been ever since we first come to know each other, you've been you've been pumping the magnesium.

SPEAKER_00: 15:46

I have, but I've actually fallen off it a bit in recent years because I found it actually just keeps me awake. Oh, okay.

SPEAKER_01: 15:52

Yeah, you mentioned that before, actually.

SPEAKER_00: 15:54

Yeah, and and then and and that's fine because you can just take it during the day. Yes. 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? It's not part of your routine because 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. Interesting. I will use sodi, right? Which has some in there. It does have some in there. Um, and so I don't know, but my my my feeling is that I'm probably getting adequate levels through my diet. You're probably fine. Yeah.

SPEAKER_01: 16:27

Yeah. And I think that's that's probably that's healthier. Whereas me, maybe not so much.

SPEAKER_00: 16:33

Well, you're also pushing it harder, right? With the training.

SPEAKER_01: 16:36

I just, yeah, I mean, I'm also I'm just And the amount of caffeine you do. 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_00: 17:09

I wanted to actually, it's just a thing here about um uh magnesium and caffeine.

SPEAKER_01: 17:17

Please.

SPEAKER_00: 17:18

Uh it just says caffeine and alcohol can further increase renal excretion of magnesium. Yeah, you just dump it. Increasing the body's demand. That's right. Do you know why that is?

SPEAKER_01: 17:27

Well, so caffeine blocks anti-diuretic hormone. So does alcohol. So you might have had this, as we've just had Christmas, right? Yeah. That'll put some context around this. If you have a couple of beers, you know, you just kind of you're pissing. Yeah. You're like, yeah, what's going on? And then you're like, I just pissed like four later. You just keep going, you just keep going, right? Because literally both caffeine and alcohol block your brain's ability to produce an antidiuretic hormone, which causes your kidneys to recirculate blood.

SPEAKER_00: 17:55

Okay.

SPEAKER_01: 17:55

Yeah. Right? So they filter the 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 going straight. It's going straight out. Yeah, right. And with it goes magnesium and other key uh electrolytes.

SPEAKER_00: 18:12

I remember Dr. Carl saying too that for every like alcoholic drink you have, you especially beer, he said you basically excrete, like you basically urinate double the amount of volume out. Yeah. So it's like you drink like 400 mils of beer, you will piss out 800 mils. Yeah. So if you go and drink 10 beers in a night, which a lot of cats do, right? I didn't even know I had that much blood volume. Yeah, like it's wild. You just you you start plummeting real fast.

SPEAKER_01: 18:38

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 you've lost your blood, you've your blood flow, basically. And you know, nothing like a bit of John Jones dick pills to fucking go goosh and I'm back. But here's the thing: I ultimately it's your cooling system, it's your method of oxygen delivery, yeah, like all these things, hydration is so important for you just feeling good when you're rolling. So if you're feeling like shit, you're probably dehydrated.

SPEAKER_00: 19:21

If you're training jujitsu 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 sod double i.com.au and use the code bulletproof15. Get yourself hydrated. Yeah, and even beyond that, like like so. Here's a here's something I noticed. I spent time with my brother over um Christmas. Over Christmas, and you know, 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. In the live of the button. He doesn't even, he doesn't even uh like my mum will be like, is it time for a drink yet? At like four o'clock. But my brother's just like, I'm on the beer, you know, he's been on the beers for the last few hours. But 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. Yeah, 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. Too healthy, Jim.

SPEAKER_01: 20:44

Too healthy, you haven't got the tolerance.

SPEAKER_00: 20:45

But so I wake up in the morning and my my mantra is hydrate before you caffeinate.

SPEAKER_01: 20:50

Yes.

SPEAKER_00: 20:51

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'll be like, now I can have coffee. Yeah. And I'm and I look at my bro, and then you know, whatever, six hours later, back on the beers again, and then you know, yeah, short sleep, boom, back on the coffees. And I'm like, man, just there's no point where he's rebuilding his hydration. No, he's just operating bone dry all the time. Yes. And you can get by, but it makes life fucking hard. Oh, it does. And it 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. Oh, yeah, right.

SPEAKER_01: 21:32

So it's like you are making life harder for yourself. Even even Kendrick Lamar said he's uh he's a porn star when he's off the goose. He's talking about the gray 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? Yeah. You know, and oftentimes we go, oh, I'm just unfit. Oh. Well, maybe maybe if your system had more coolant in it and a bit more fuel, it it would run better.

SPEAKER_00: 22:06

Yeah.

SPEAKER_01: 22:06

You know, so let's go to potassium because I think potassium is really underrated and it's actually really easier to really easy to boost potassium dietarily. And 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 is so important is it pulls the water into the cell. You know, you've got water's going in it, water's going in and out of the cell, potassium, magnesium pumps, sorry, potassium 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 is 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_00: 23:01

Yeah, you're eating Mickey D's every day.

SPEAKER_01: 23:03

Yeah, you've 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 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 because they're not good for me, it's just the process of eating them I find arduous. But with a bit of fucking vinegarch. I fucking hate olive vinegar etch. I like olive oil. I do not like a vinaigretch. No, thank you. But here's the thing: bananas. Like a vinaigretch. Bananas. Bananas, super humble. 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. 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. With the skin on, right? Skin on. Yes, sir. That's where the minerals is at. Yeah. So even though I know was right, fam.

SPEAKER_00: 24:14

She always said don't take the skin off. That's right.

SPEAKER_01: 24:17

All the nutrition is. And um, so that's the thing. I I feel like because people are not, and we're not talking about French fried 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. Maybe a creamy potato bake.

SPEAKER_00: 24:34

Oh, potato bake. There you go. Maybe Joey's favorite potato dish, Armenian potatoes. Oh, fuck. Tomato paste. We're gonna drop that parcel cookbook when the fuck is it? Each to win nation.

SPEAKER_01: 24:45

It's a 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_00: 24:54

Oh, high and potassi? Oh, the highest. The highest. 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. Oh wow. And he was like, bro, check this fucking water out. And we like deciphered the ingredients, and it was it was natural spring water, some fucking somewhere there, and it was extremely high in magnesium and potassium. Wow. And when you you could actually taste it, you drink it, you'd be like, oh fuck, like kind of metallic, kind of, yeah, kind of pungent, a little bit of coin. Oh, I'm not sure how much I love that. Yeah, and he was like, Yeah, how sick's that, you know. But yeah, like some, you know, can get that shit. Oh, you can. And look, Mount Franklin doesn't match up.

SPEAKER_01: 25:44

And what's funny is they've I think they've tested the water quality of Mount Franklin and found it to be like less pollutant, but a similar grade to like tap water, depending on what suburb you're in. Makes sense. Uh, but here's the thing: I go to Audi 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$2.50 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. There'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 big Saturday. We're doing strong man Saturdays. I I I don't really fatigue, and I would give huge attribution to the potassium content of coconut water. And uh delicious. I love it. You know, have you it's a famous clip of a Japanese baseball player where they're like, oh, wait, what do you uh monkey banana, not cramps, monkey not cramps? Oh yeah, you know, this is it's a very it's a viral crib, and I think he retired recently. You say viral crib, but he just he he he he he in his retirement speech, he he says it as well. Yeah, right on, yeah. To a banana every day, monkey, not cramps.

SPEAKER_00: 27:05

Yeah, I'm seeing here fucking salmon super high. Yeah, but salmon's also pretty fucking toxic, depending on where you get it the farm shit, beans, avocados, potatoes, squat, like a lot of a lot of shit that you would just know it. Tomatoes are high, and it's not expensive.

SPEAKER_01: 27:18

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_00: 27:23

I can't afford salmon. You know, I need to just get the greens or the beans or the fucking potatoes.

SPEAKER_01: 27:28

Yeah, bananas cheap as hell, anywhere in the world. 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's pretty easy, right?

SPEAKER_00: 27:42

Yeah. Or in your post-training, protein.

SPEAKER_01: 27:44

Post-training, whatever the deal, you know, a bit of cider 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. Yeah. And 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 jujitsu.

SPEAKER_00: 28:11

I do also think, like, probably for a lot of our people, they're not eating enough vegetables. That's true. Because 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. Yeah. And you can't do on the single thing or you got a partner.

SPEAKER_01: 28:26

You and your missus, whatever.

SPEAKER_00: 28:27

Yeah, and you you're like, oh, I'm training. So you're usually pretty protein-centric with your diet. Sure. Carbs are generally taken care of because you're like, oh, I gotta cook some carbs, so you can have some rice or some pasta or whatever.

SPEAKER_01: 28:39

Yeah.

SPEAKER_00: 28:39

But it's really easy to just leave vegetables out of the equation, right? Yeah. 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. Sure. 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'd say veggies and fruits. So 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 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_01: 29:14

Yeah. And then for those of you like a potato salad, yeah. A coleslaw, you know, like other ways to get in. Doesn't have to suck. No, it can be it can be delicious with chicken and potatoes or steak and and fries or whatever, however, 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, but I can't believe it.

SPEAKER_00: 29:37

I believe you don't like fucking vinegar edge.

SPEAKER_01: 29:39

Get the fuck out of here, man. Like, I like what I like. Like, 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. You're a great guy. 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 the information here. But um, no, the truth is that um my unhealthy behaviors, which is too much caffeine and overactivity, is only sustainable because I hold down other elements of my life. If I wasn't eating well and I wasn't taking sodium and I wasn't doing all this other stuff, I I'd be I'd be pretty wrecked. Yeah. 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. No, that's right. Yeah.

SPEAKER_00: 30:45

I mean, if you most of us, yeah, most of us are just drinking whatever's coming out of whatever water's coming out of the tap. Yeah. Right. And so, well, I guess it would be cool maybe to give uh 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. Yep. Uh are we there yet though?

SPEAKER_01: 31:04

Yeah, we're we're there. We're definitely we're we're we're gonna put a bow in it. What I think could be good is we just go like three things from each of us, yep, which are like our strategies around getting the electrolytes and making that happen. Yeah, okay. 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 will drink that when I'm making like Ollis 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_00: 31:43

Nice. Uh, mine is because I'm out of sodi at the moment. Sure. And and I don't, and I will often save sodi for like training, jujitsu. Yeah. 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. Yeah. That'll be my first thing, and then I'll go make coffee as well. 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_01: 32:14

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_00: 32:22

That just has to because you want it or for the nutritional aspect?

SPEAKER_01: 32:26

Both. Yeah, both. Like it's bananas and blueberries are my favorite. Yeah, they fucking 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, I we do a bunch of pre-prepared because really neither Ola or 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 because I'm like, I'm just eating right now. Yeah, 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, God, I guess I gotta make a salad, fuck out of here. I'm not making a fucking salad. There's no fucking way. I eat a whole barbecue chicken like that. Just fucking eat like cooked potatoes, like fucking apples. Maybe I would have some leafy greens. But you're more civilized than me, Joe. How how do you get your minerals, electrolytes in through the day?

SPEAKER_00: 33:36

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. Oh yeah. Um, or legumes. So, like we'd made a beef chili. So we'll add a fucking tin of lentils to that. Nice. Um, or if I make a pasta sauce, I'll often add some lentils to that. Yep. 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? Because they don't really like eating that shit. Sure. Unless it's covered in meat and sauce. Sauce. Yeah, you gotta hide it. This fucking meat is delicious, dad.

SPEAKER_01: 34:27

You sure, son.

SPEAKER_00: 34:28

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. Bulk. Yeah, you're cooking like a kilo and a half of beef mints, we'll fucking add like two cans of lentils to that. Yeah, you won't even notice, and it will turn one and a half kilos of protein into two kilos. Yeah, two kids. And the and a can of beans is like two dollars.

SPEAKER_01: 34:50

Yeah, and like chickpeas, 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 an ABC combo at times. Maybe a bit of dark chocolate pre-workout. Oh, how dare you? Yeah, a bit of almonds, Brazil cashews, dark chocolate, vasodilation. Fuck yeah. And then before bed, my third tip is before bed, you've 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 muscle ease.

SPEAKER_00: 35:52

You pump another sodi? Depending on the day. Yeah, okay.

SPEAKER_01: 35:55

If I train in the afternoon, yes. Uh but magnesium, ultra muscle ease, the night formula, it's fucking mint, works well for me. And uh, and yeah, creatine again.

SPEAKER_00: 36:07

Yeah, oh, you double up creatine and mine too.

SPEAKER_01: 36:09

20, 20 to 30 a day. This is the secret to success.

SPEAKER_00: 36:12

I'm um I've cut back on liquids at nights, and so I 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. Yeah. And 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. Nice. Or I'll pull out some kimchi that I bought. Yeah. And usually I'm the only one eating it. That's great. 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_01: 36:50

Yeah. And look, if you're you're fucking stuck, you can always just go any kind of supplement. Like you, 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 just hasn't got enough of the good stuff in there, right?

SPEAKER_00: 37:07

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 hydrolyte, as mentioned before, which is like the market leading brand here in Australia. Yeah. You go to the chemist, stand out electrolytes, they're like, here's the hydrolyte fucking area. Um, it's chalk and cheese. There is fucking nothing in hydrolyte.

SPEAKER_01: 37:27

You've got to take like five, six of those bad boys to try and match up.

SPEAKER_00: 37:30

Yeah. And so it's like, well, what the thing that I'm buying, one of them actually has like what I need, vastly greater amounts of it. So maybe it's a little bit more expensive on the upfront, but the reality is you're actually not.

SPEAKER_01: 37:44

Like if you so if you go, all right, like I've got you account for the quantity in there. I got 12 of these, like whatever tablets in a tube, and I've got however, you know, I've got this packet over here. Two packets here is worth this whole tube. So if that whole tube costs you 12, 15 bucks, and each of these little sachets costs you a dollar or a dollar fifty. Like, do you know what I mean? Yeah, you it's only the the the perception there in terms of actually getting what you need.

SPEAKER_00: 38:11

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. It's a little bit, but not much. Like a fucking sachet in of sodi in a liter of water is fucking, you're getting a big time fix of those of those three electrolytes.

SPEAKER_01: 38:28

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 sorry, 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. Oh, I'm one with hydration. Get amongst it, my friends. Stay hydrated and feel good on the mats.