Latest / BREAK/FIX the Motorsports & Vehicle Enthusiast Variety Show / Beating the dreaded Track Hangover - Newbill of Health (Crossover)

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Beating the dreaded Track Hangover - Newbill of Health (Crossover) · BREAK/FIX the Motorsports & Vehicle Enthusiast Variety Show

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Break Fix podcast is all about capturing the living history of people from all
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over the autos sphere, from wrench, turners, and racers to artists, authors,
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designers, and everything in between.
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Our goal is to inspire a new generation of Petrolhead that wonder.
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How did they get that job or become that person?
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The road to success is paved by all of us because everyone has a story.
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We, as automotive enthusiasts spend a lot of time researching and modifying our
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cars in pursuit of better performance.
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However, we often tend to overlook our own physical performance and
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take for granted what it takes to keep performing at a high level.
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All day at a racetrack.
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Many of us have felt the track day hangover, which for some can feel
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like an actual hangover, headaches, fatigue, lack of motivation, those
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are all signs of dehydration.
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Usually day two of a track weekend, you can see folks in the
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paddock moving slower, not nearly as energized, nor as motivated.
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Just kind of feeling a little bit off and with us tonight to discuss proper
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hydration and nutrition techniques is Ken Newbill Holistic health and nutrition
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consultant from Newbill of Health.
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Welcome to the show, Ken.
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Good evening.
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It's nice to see you both.
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Thanks for having me.
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I'm excited to be here.
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And as always, I'm your host, Brad.
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And I'm Eric.
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So let's roll.
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So let me set the stage here for our audience.
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For those of you that are loyal listeners and fans of the GT Motorsports webpage,
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you will have noticed in the past we've written some articles about this.
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Big shout out to two of our members, Sam and Andrew, who put together
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articles about health and hydration with respect to this particular topic.
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Ken is a professional in this field, and we wanted to get the inside scoop
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on some expanded techniques on avoiding the track day hangover, prepping
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for a track weekend, recovering from these hot out in the sun with no
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shade motorsports types of events.
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So Ken, why don't we kick this conversation off with hydration first.
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You know, as they used to joke on Star Trek, humans are bags of mostly water.
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And that being said, we do need water.
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Or liquid in order to survive.
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Right?
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But being properly hydrated, it's very complex, right?
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It's all about regulating your body temperature, delivering
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nutrients, you know, keeping organs functioning amongst other things.
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What really is that high watermark, pun intended, on a normal day-to-day
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basis of intake versus something more strenuous, like a track event.
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You know, you hear these numbers?
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Yeah.
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Six four ounces a day.
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A gallon a day.
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Yeah.
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What are we supposed to be shooting for?
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I'm gonna drop some knowledge on you guys today.
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That might be a little shocking.
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If anybody listening to this right now went out to actually hit a actual
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research site to define how much water a human should drink a day, you will
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not find a conclusive study period.
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It's never existed because we all have one major metric of hydration
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that gets us to drink water.
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It's called thirst.
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I get asked this question by all my clients all the time, like, Hey, you
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know, I heard I should be drinking half my body weight and and water.
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Is that true?
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For some people it is because of their output.
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Let's transition a little bit.
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Not so much for the amount, but let's talk about what hydration is.
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When we understand what hydration is versus watering the body.
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Hydration and watering the body are two different things, so
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water is just an aqueous solution.
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There's nothing in it Technically, it's H2O.
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That's pure water.
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As soon as there's something else in that water, it's no longer water.
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From a molecular standpoint, we have to be honest about this almost most
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people don't want to give that credence.
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So if you were to pick up like an average bottle of water, there's
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typically more than water in it.
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Mm-hmm.
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So there might be sodium bicarbonate or something like that to help raise the
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pH balance of that water or potassium citrate or something like that.
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You'll probably find some level of additive to a lot of the so-called
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plain waters out there that's no longer technically H2O from
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a chemistry standpoint, period.
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Point blank.
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Anybody can try to argue that, but they'd be wrong.
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Let's think a little primally.
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As humans, why did we drink water and where did we source our water from?
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Before the invention of cities and tap water purification plants and
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all this wazoo stuff, we got it from the creek or the river or the lake.
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All that water that H2O was not pure H2O.
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It was H2O with all types of other things in it that humans
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naturally knew they needed.
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One of the most important parts about drinking any spring water from the source.
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What are you getting?
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You're getting the minerals and all the additives that that water
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has traversed through to get to you or wherever that source of
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water is that you're gonna take in.
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So hydration is about producing electricity at a cellular level.
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That's hydration.
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I tend to remember it that way by thinking of hydroelectricity.
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We are hydroelectricity makers, so we take in this aqueous solution that we
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just label as water in hopes thereof from a primal standpoint, that we're
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gonna achieve the hydration levels from the electrolytes naturally
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existing in that water because humans.
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Cannot make one mineral.
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We don't make any.
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We make vitamins, but we don't make any minerals.
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And minerals actually drive the spark of life at the cellular level.
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When they're in charge of so many functions in the body.
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It'd probably make your head spin.
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And I would say typically in most medicinal journals, and even people that
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are talking a lot on different podcasts about health, they have no depth of
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understanding around this piece here.
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That is kind of a root foundational wellness strategy.
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So when we think about that hydration, I don't care about how much water
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you drink, you could get hydration from fruit, probably one of the
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best sources of aqueous solutions that can hydrate you because.
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The tree is already filtered out all the junk.
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That's true.
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You're getting good stuff in a fruit.
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So if you're taking in good organic fruits, these are way more hydrating
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than the average, crappy cup of water that people are typically drinking
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because there's nothing in the water.
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It's just wet.
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So that's amazing.
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Right.
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Kind of earth shattering, their mind blowing for a lot of people that probably
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haven't broken it down to that level.
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So you are hitting us with some serious knowledge here.
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Let's hold on the alternatives to water for a moment and let's discuss
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dehydration for just a moment.
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We all know it's bad.
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It's like a curse word.
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So dehydration.
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A lot of people don't know when they are dehydrated and you mentioned
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something you know you need to drink when you're thirsty, and I've always
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heard that when you know that you're thirsty, it's already too late.
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Right?
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Right.
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You're already probably dehydrated at that point.
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Is drinking in that moment.
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Enough.
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How long does it typically take to recover from when you are thirsty?
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How much do you need to overcome and rebalance?
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Like how do you know these things?
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How do you know when it's too late?
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Right?
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There's so many conditions there.
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A lot of folks will say, you should also pre hydrate.
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Yeah, let's take it from soup to nuts, you know?
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So what's a good pre hydration strategy?
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And ultimately that means that you just don't allow yourself to get dehydrated.
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So that's the ultimate strategy is just what are you doing to protect yourself
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from going into a state of dehydration?
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Are you resting enough?
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That's part of dehydration.
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What type of activity are you doing, especially for athletes like
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drivers that are gonna be in these hot conditions anytime of the year.
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Once you get it behind that machine, depending on what you're driving,
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it's gonna be hot, it's gonna be intense, there's gonna be a lot of
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adrenaline, there's a lot of hormones produced during that activity.
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So you want to preload and all that really means is.
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You wanna make sure you're compensating for what you're about to do.
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So if you've been like just, you know, going about your week, you know,
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happy go lucky, but you really haven't focused on, I'm racing in four days.
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Okay.
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And I think that's a really good point to start pulling
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your shit together, if you will.
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About getting serious about loading your body and preparing for a very
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athletic event that's going to exhaust you with that hydration
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strategy comes this less sugar.
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Number one, sugar dehydrates the hell outta you.
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So you've instantly gotta start moving away from sugar, processed
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sugars and simple carbohydrates.
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Your chips and cakes and all the stuff that we know we're not supposed to be
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eating anyway, but we like 'em, right?
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So we eat 'em sometimes.
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Well, this is a good time to just be like, okay, I'm gonna go
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really lean going into this race so that I'm not pulling anything.
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So one of the things that we don't think about nutritionally, even
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when it comes to hydration, is whatever you eating is either giving
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to you or taking away from you.
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There's an exchange.
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It's not just an input because it requires resources to process what you're putting
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in your body during this next four days.
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You wanna put in things that are just giving and giving and giving
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to you as much as possible and not.
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Taking a lot from you.
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So lighter foods four days in are a good idea.
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Just lighter foods, uh, conserve energy.
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Um, when you conserve energy, you also conserve your hydration
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'cause all of this stuff requires juices and things to make happen.
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Like you can think about your digestive track itself.
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We've got all this water in the system as we're digesting food.
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So the heavier your food is, the heavier the digestive load is as well, which
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is gonna require more water to do so.
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And then by the time it makes it to your rectum, you're hopeful that
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much of it can be absorbed back.
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Into your body if you can.
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Just depends on the state of your wellness and your health.
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Let's preload with just basic stuff.
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Get on your fruits and vegetables hard because they all have water in them.
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They're easier to digest.
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And I would think like the easier, digestible foods that aren't
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super high in fiber, like right now at summertime, your squashes,
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your cucumbers and tomato salads.
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Avocado's cool because it's got fat there and it's also still like 85% water
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even though it doesn't look like it.
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And this way you don't have to really get into like this box.
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If you will, of picking out specific foods and fruits.
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Just go eat a ton of fruits and vegetables leading into this
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opportunity so that your digestive system will probably be nice and flowy.
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Things will be moving out as they should.
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So by the time you make it there, you're not constipated, you're not dehydrated,
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things are working as they should.
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So you've got the best opportunity possible.
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And then moving into race day, you need to prepare a pack, make a hydration pack.
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So you need to have some good drinks on deck that are gonna
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support you throughout the event.
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And you wanna start drinking those types of drinks four days out.
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So you need to start drinking your mineral beverages or your electrolyte drinks,
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you know, your coconut waters, you know, mixing it up, getting some diversity
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in there so you're not bored and just, you know, some plain water is fine too.
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But a simple thing that anybody listening could do is for every 16
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ounces of water that you're drinking, one squeeze of a full lemon or lime.
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Into that water, get you some vitamin C in there, and grab
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a pinch of Celtic sea salt.
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This is the gray sea salt that you can get at your local grocer.
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It's wet.
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So it doesn't do very well in a grinder, but it's got a little gray color to it
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because it's not processed, which means it has over 92 trace minerals in it.
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Interesting.
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Just doing that alone on a regular basis.
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Here's something that most people find, they don't need to drink
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as much water, and that's because the salt allows you to absorb more
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quickly Right into your system.
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Exactly.
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And it's gonna serve your systems.
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Even though we're talking a lot about hydration, you know, you
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mentioned like that after effect.
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Yep.
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Right?
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The day after, you're like beat down because you're not just dehydrated.
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You've also went through a very significant emotional event, and so
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you have tapped out all your hormones.
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You have had some serious highs and some serious lows, so you have
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pumped out a crap ton of cortisol.
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Your adrenal glands are tired, and that's part of your hormonal discourse, and
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that hangover that you're feeling is.
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I need more salt and potassium because both of those nutrients drive how
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adrenal glands work and perform.
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So I heard bananas and salt in there.
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That's what I heard.
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Well, let's think of some other cool potassium foods, right?
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One of my favorites potatoes.
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This is why potatoes are an actual survival food.
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There's not a whole lot of foods on the planet that that's
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all you could eat and thrive.
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Think Holocaust.
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Why?
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Because it's full of nutrients and it has a crap ton of potassium, which
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is one of the hardest nutrients for Americans to get the right amount.
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If you look at recommended daily allowance, they're gonna tell you
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really poor lie of 99 milligrams a day that's doing nothing but
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keeping you above the grave.
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Barely.
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The number's more like 4,900 to 5,000.
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Wow.
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And so when I run labs on my clients and I'm looking at their cellular.
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Mineral levels, potassium's always one of the bottom next to magnesium.
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Magnesium is often not included in electrolyte drinks, so I encourage
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you to use one that includes magnesium because it is gonna make
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you feel like a million bucks.
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Okay?
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You're gonna feel more refreshed, you're gonna feel even more relaxed.
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Your muscle twitches are going to dissipate between the combination
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of magnesium, sodium, and potassium.
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Having those concentrated in a in a drink is bar none amazing,
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and you won't feel the drag.
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If you think about getting halfway through a race and you start to
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feel the dip energy's coming, you're trying to get the focus back.
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Your focus is not as sharp if you're constantly trickling in
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magnesium, sodium, and potassium while you're driving your edge.
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Is gonna be so much better.
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Your attention span, your reaction time is gonna be way cleaner because
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you're not depleting, you're just constantly keeping the tank full,
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keeping those electrolytes and at the cellular level and that's what we want.
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You get that fire of a TP.
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So what's funny about that is, you know, I think some of our audience, the
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closest they get to ingesting magnesium is leaking vintage Porsche transmissions.
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But, uh, is there a natural way to get magnesium into your system
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outside of some of these sports drinks that might have it in it?
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Yeah, I mean there's absolutely plenty of foods that you can get with
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magnesium, but nobody wants to eat them.
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Your highest magnesium foods are gonna be green, leafy vegetables, dark
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green, leafy vegetables, especially like charred collards, kale, kale,
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kale's, getting a bad wrap these days.
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Oh my God.
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I did a post on my Facebook page yesterday asking like, what's
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the, um, health food that you hate the most, you despise the most?
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And Kale was catching a bad rap.
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I didn't know we had gotten there.
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And you know what's funny about that?
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I grew up, you know, in a, in a European household and, and for us, bitter leafy
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greens are just part of the culture.
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You're eating things like radiko and stuff like that.
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And, and even.
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I mean, in the old country, they're eating like dandelion and
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stuff, and you're just like, man, but you get, you get used to it.
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After a while you're like, you know it's not in kale.
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I'm like, man, this isn't that.
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This is pretty good.
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Yeah.
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I remember the, I remember the first time I was deployed to Germany, I went
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out to eat on the local market for the first time, and I got the salad with
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my food and I was like, who picked these weeds and put these on my plate?
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So let's circle back a little bit.
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We talked about dehydration, but the signals, like we said, what you feel.
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Oh yeah.
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Yeah.
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So the first thing you're gonna feel is probably you might get, if you're lucky,
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you'll get the precursor dry mouth.
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You might skip dry mouth and start getting to the low dull
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headache, which is typically bad.
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Things are about to happen.
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If you're pretty depleted on magnesium, for example, you may be
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prone to a migraine at that point.
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I'm sure that happens sometimes on the track where guys are
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like, Jesus, my head is banging.
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I can't make it stop.
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And then people are taking the military cocktail, right?
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A couple of Advil and some monster and then that's, you know, it's
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supposed to rectify the problem, right?
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Trying to get it right.
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He's like, whatever it takes to get out of pain, to get refreshed,
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you just may feel your response.
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Time is a big part of dehydration that creeps up on people.
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Your response time is just not as sharp, so don't think it's not happening.
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It's really happening.
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You're really not turning as fast as you were before.
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You're really not coming out of the turns as well as you were before.
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You gotta truly take that into account because the ego just wants to go.
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It just wants to perform and ignore those things when you're trying to win a race.
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You know, I rode bikes for a very long time.
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I loved to race bikes and I've been under that helmet plenty of times about
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to blackout and I'm like, I'm stupid.
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Okay.
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I mean it's, I guess it's part of the fun, right?
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We just want to, we we're high on that adrenaline and that adrenaline just
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comes at a cost crotchety fingers.
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If you feel your hands start tightening up or swelling, that's
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a sign of dehydration as well.
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Ankles, swelling, knees swelling.
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You might even start to get puffy in the face.
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And so this is the attempt of the body to try to retain water because
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it knows that you are dehydrating.
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And so you probably really need to get some more potassium into the body
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if you start swelling right away.
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So slam a banana, eat a avocado, grab a drink like we said before,
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but the headache thing is really bad.
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Now there's a next stage.
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You know, in the military you do not wanna get to heat exhaustion or heat stroke, and
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this is where things get really deadly.
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And that's when we stop perspiring.
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So if you stop sweating and it's hot, that ain't normal and you need to,
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you need to back down and you need to figure things out because you might not
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make it through this, you might die.
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I have had heat exhaustion very close to heat stroke before when I was
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in the military, and it's not fun at all, and you'll never wanna go
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through it again if you survive it.
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So if you've been pretty wet and all of a sudden your bone dry, but the
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environment hasn't changed and you're still pushing, that's a clear indicator
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that you better start drinking.
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And at this point, we want to get wet.
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All right?
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Just get wet right away because you've ran outta juice.
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You have ran out, your sprinkler system is all out of resources.
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You're gonna start overheating 'cause you're gonna get hot.
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Right?
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And that's one thing to just figure out is how hot am I am.
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I like, so when you first get on the track, and I know as the day goes long,
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track's gonna get hotter typically, you know, during the summer months.
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So it's gonna get hotter throughout the day.
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But you've gotta kind of gauge yourself when you're in it, if you're able to
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get in and out of the vehicle or just when you first get in for that ride.
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All right?
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How comfortable I am I in my gear?
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'cause some guys wear full body suits racing, so that can tax a lot from you.
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Is that thing soaked with all your sweat wet comes out, needs to go back in.
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So you kind of have to think about that.
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And so for guys that are experienced drivers, they may notice this when they
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drive and they're like, dude, I probably sweat at least a half a gallon in that
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suit through the course of a race.
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And some people more like, I'm a really heavy sweater that'll give you
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a good indication of how to preload.
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I've got experience with this.
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I know how much I typically perspire in a race of this statute.
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Let me make sure as I'm building up to this.
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And there's nothing wrong with doing a little force hydration as well.
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For sports, taking in a gallon of water and really making your
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body kind of saturate itself 48 hours prior to going in.
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Not such a bad idea.
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Just make sure you have a place to pee.
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'cause you're probably gonna need to pee a lot on race day.
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So I don't know how you guys handle that in the car, but I'm sure you have
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very inventive ways to get it done.
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And you know, that's a great segue.
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This is probably the third time you've brought it up and I wanted to thank you
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the first time you said it, which is the understanding that motor sport is a sport.
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It is an athletic sport.
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A lot of people don't consider it that, oh, you're just driving around the circle.
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It's like driving on the beltway.
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I'm like, not really.
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Cabin temperatures are 150 degrees.
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You're under pressure.
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You're wearing full Nomex.
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You know, you're wearing a Hans device and just pushing you down,
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which actually a lot of people don't realize, doesn't allow you to perspire
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properly because we perspire up and this thing is carbon fiber keeping you
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down, you know, all that kind of stuff.
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And, and again, thank you for that.
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But what it does lead me to is something you mentioned, you
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know, the peeing situation.
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Yes.
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So there's a couple of.
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I guess maybe wives tales or myths that I wanna address, right?
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The quote unquote, the fabled urine test, right?
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Looking at the color of your pea determines how dehydrated myd you are.
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Oh my gosh, right?
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And the other one has to do with the temperature of the fluid that you ingest.
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Is it better to drink something warm because you absorb it more
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quickly or because you drink it cold?
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Your body actually generates more heat, more energy to consume a cold beverage
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because now you have to generate heat in your body to process it.
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All these kinds of things you hear about all the time.
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So what is fact and what is crap?
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Well, first we'll start with the first one, with the color of your urine.
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Let's start with comparing us to your dog.
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So, have you ever seen your dog pee clear?
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Not quite.
20:52
You're never gonna see a dog pee clear unless it's got diabetes.
20:56
Okay, so their P has always got some level of yellow in it because that
21:01
means your kidneys are filtering appropriately for the volume of
21:05
things coming into your body.
21:07
Measuring color of our urine, I wouldn't say is a great indicator
21:12
always of how hydrated you are.
21:14
What it could mean is you've drank a lot, okay?
21:17
So you drank a lot, but guess what?
21:18
I remember doing forced hydration drills in pre ranger school where
21:22
we would have to line up in a line.
21:23
It was some bit of hazing, if you will.
21:26
So we all ate way too much food and then they line us up and make
21:29
us drink bottles of hot sauce and well, we gotta drink all the water.
21:33
So they show up in like ten five gallon cans of water that we all need to drink.
21:37
We only have two canteens, 16 ounces each, right?
21:40
Top those off, and then we gotta drink the rest.
21:42
I've seen plenty of guys drink a crapton of water and still have heat injuries.
21:46
Why is just water going in?
21:49
Okay?
21:49
There's nothing else serving them.
21:51
In fact.
21:52
Too much water and peeing clear means you're probably having
21:55
renal leakage of other nutrients.
21:58
You're probably leaking out potassium, leaking out sodium and leaking out
22:01
magnesium because you're putting all this force on the body to
22:06
hydrate to get to this clear state.
22:08
So no, I don't see that as a indication of proper hydration.
22:12
Proper hydration should be a skin test.
22:15
How elastic your skin is.
22:17
Yeah, that's where all the fluids are going, right?
22:19
They're going to the skin and the muscles and to the tissue.
22:22
So that's a way better indicator.
22:24
Of how hydrated you are.
22:26
Now, if you are dehydrated, your skin's gonna go up here and stay up here.
22:30
It'll be like, Hey, what?
22:33
You know it's gonna hang out until it goes down.
22:35
You'll find people like this on a track.
22:37
Try this test.
22:38
I guarantee you, you'll be like, dude, you're about to die.
22:41
You need to drink some water.
22:44
Your skin's sticking up like you're 95 years old.
22:46
Like, what's up with that?
22:47
You're 35.
22:48
Let's just dismiss that color thing.
22:50
Now, if you're peeing butter, yeah, you could probably lay off the
22:53
alcohol or the beer or whatever's.
22:55
Got you peeing butter.
22:56
All right?
23:01
I mean if, if you're peeing butter, please consult the doctor.
23:03
I mean, immediately
23:06
there's something else going on.
23:08
But no, you want your urine to have some color in it.
23:11
Otherwise, you're probably overtaxing your urinary system.
23:14
Interesting.
23:14
You're just putting too much in and not enough other good things.
23:18
To allow the hydration to actually happen.
23:20
And so the water's just gonna move through you cause you to pee a
23:23
lot and you don't feel any better.
23:25
You're just peeing, but you're like, but I don't feel better.
23:28
The only thing that's gonna make you feel better is a little sugar,
23:31
a little salt and other minerals.
23:32
That's what ignites you and gets you to actually feel refreshed.
23:35
See, you know what I just heard him say?
23:37
The answer is Jagermeister.
23:39
That's the answer.
23:40
And monster.
23:41
You can't forget the monster.
23:42
That's true.
23:43
Monster and Jager is where it's at.
23:45
But getting back to the other two kind of myths, you guys know caffeine?
23:47
No good.
23:48
Caffeine, no good.
23:49
I know we'll talk about that in a minute, but let's dispel the other
23:52
two myths a little bit here about the temperature of the liquid.
23:55
You know, nobody wants to drink hot coffee on a hot day or you know, is
23:59
ice cold water better for you than let's say room temperature water?
24:03
Yeah.
24:03
And so I went through these things for years back and forth and so
24:07
there's always like the perfect primer way of doing things.
24:10
And then there's also like.
24:12
But I'm a modern human man.
24:13
I grew up drinking cold beverages and I like them.
24:15
I like a cold beverage.
24:17
It does help you reduce your body temperature.
24:19
So a cold beverage on a hot day, I hear you, the naysayers out there, but, but,
24:24
but it's gonna cause your body to burn more energy to, to bring it into the body.
24:28
Do you know how much, probably negligible is my guess, right?
24:31
It's nothing.
24:32
It's water.
24:33
Your body.
24:34
Can change the temperature of something pretty quick because it's already hot.
24:37
Okay?
24:38
So I think we can get very overly sensitive and really focus on minute
24:42
things that just don't really matter.
24:43
Point of the matter is does it make you feel good?
24:46
Does it make you feel refreshed?
24:47
Did it lower your body temperature?
24:48
I'm drinking a cold beverage.
24:50
You can go drink that lukewarm crap if you want to, but on a hot
24:53
summer day, I'm from Texas, man, we're drinking cold water right now.
24:56
It's a hundred every day.
24:57
Yes.
24:58
Can we get break down and get anal about it and go, yep,
25:00
you might burn more energy.
25:01
But if I have the energy to burn, who cares?
25:04
Exactly.
25:04
I've got some extra fat on my belly I can use to burn.
25:07
What do I care about?
25:08
Right?
25:08
I wanna feel refreshed and feel alert and feel safe getting behind that machine.
25:13
I'm about to, to drive one 50 or whatever.
25:15
Know that I'm gonna come out alive.
25:17
And if the lukewarm water restricts you from drinking,
25:20
then that's not your choice.
25:22
Because it's not what we can do.
25:23
It's about what we will do that matters the most.
25:26
Even if you turn someone onto an electro like beverage and they hate
25:28
it and they won't drink it, what good is that gonna do for them?
25:31
You gotta find another way for them to make, to take care of themselves.
25:34
Ken, that's another great segue.
25:36
So into our next section where I need to first quote Derek Zoolander.
25:41
Because moisture is the essence of wetness, and wetness
25:45
is the essence of beauty.
25:46
But we need to go beyond water, right?
25:49
We need to, we need to understand these other drinks, additives, whatever
25:55
that are out there, that will help.
25:56
Supplement what we're losing, like you're saying as we're burning it throughout
25:59
the day, we need to replenish, we need to replenish the potassium, the magnesium,
26:04
the salt, all those kinds of things.
26:05
So if you look back over time, Gatorade was where it's at, calling 'em out.
26:09
And the original Gatorade is not the Gatorade of today, just like
26:12
the original mobile one is very different than the mobile one
26:15
that you buy off the shelf today.
26:16
The original Gatorade was developed.
26:18
It was very much like a saline solution, right?
26:20
It was.
26:20
It's very different than it is now.
26:21
Now there's, you know, 37 colors that you can't find in nature that it exists in.
26:26
Blue color is so special to me.
26:28
Oh God.
26:30
But, but you know, now there's competitors.
26:32
You got vitamin water, body armor, you've got even things from like Cliff where
26:36
it's like cube additives and gel packs and Nemo, I think you can squeeze in the
26:41
water, but you were saying, you know, ad lemon and lime, is it one of those,
26:44
it's whatever works for you and resonates with your body, or is there really.
26:49
Maybe a top five or top three that people should be gravitating towards
26:54
in highly strenuous, high heat types of athletic events like we're dealing with.
26:58
I would say first, you know, like you mentioned before, just look for the
27:01
beverages that are still trying to live on their legacy and have been bought out
27:06
by huge soda companies like Gatorade.
27:09
You know, when we were growing up, nobody wanted to drink Gatorade.
27:11
Nobody want that garbage.
27:12
It was horrible.
27:13
Why?
27:14
Because it was a true.
27:15
Electrolyte beverage.
27:17
Back then, it didn't have any sugar in it at all.
27:20
It only had, I remember minerals and potassium and a little bit of
27:24
chalky, really bad flavoring that they hadn't quite figured out yet.
27:28
We only had two flavors back then.
27:29
Remember green and orange?
27:31
That's right.
27:32
And orange was really bad.
27:33
It was like a, like a basket version of tang.
27:36
Now we got the Crayola crayon box of colors.
27:39
Yeah.
27:39
Now you can cook any anything you want.
27:41
Just remember when you're trying to hydrate, you don't wanna
27:44
bring in a bunch of sugar.
27:45
Here's the thing though, I think there's a balance to strike a little bit of
27:48
sugar on a really hot day in a beverage.
27:52
Or in one of your beverages throughout the day could be a bit of a lift.
27:55
But if every beverage you're picking up is a strong high fructose corn
27:59
syrup based beverage, you're putting yourself in a further deficit.
28:03
You're not helping yourself at all.
28:04
You might as well be drinking Jim Beam or something.
28:07
'cause you're just gonna keep dehydrating yourself more.
28:09
And also it takes 54 molecules of magnesium to digest one molecule of sugar.
28:16
So just remember, everything comes at a cost.
28:19
How much is this sweet worth to me?
28:21
If I just wanna feel good and do my job today and show up
28:24
and kick ass on the track?
28:25
It's business.
28:26
It's the day to show up and kick ass, go do your work, have
28:29
your work beverage with you.
28:31
That's not, you know, a fufu beverage.
28:33
It's not the sweetest and tastes the best, but it makes you feel great and it works
28:37
and it gets the job done and watch out.
28:39
Also, for things that include a lot of these goos and stuff, they
28:43
have mato dextrin in them as like one of the leading ingredients.
28:47
And that's a genetically modified piece of crap corn derivative that
28:51
you don't really want in your body.
28:53
Number one.
28:54
Number two, it's going to dehydrate.
28:55
It's not gonna help you.
28:56
It's a quasi sugar.
28:58
All bets are off for those types of substances.
29:01
Push those off to the side.
29:02
So look for these types of ingredients.
29:04
Maltodextrin, all the various 50 different names of sugar that's out there.
29:08
Dextrose, sucralose, sucrose.
29:10
'cause they'll try to hide it in many different ways.
29:12
Oh, this electrolyte drink is sugar free.
29:14
Just gonna poison you with something else.
29:16
Asperine, you gotta deal with that diet sweetener.
29:20
It'll makes your body kind of respond in the similar manners.
29:22
If it was real sugar anyway, you know, there was a craze there for like
29:26
half a second for aloe water, right?
29:29
You're like, oh god, why?
29:33
I don't understand why anybody wants to suck on an aloe plant, but you know,
29:36
hey, I, I got it when I got a burn.
29:38
I'm gonna put it on my hands, but I don't wanna, I don't wanna make tea out of it.
29:42
But the new hotness seems to be coconut water.
29:44
It seems to be everywhere.
29:45
Oh yeah.
29:46
I have a hard time with it because of whatever they mix it with.
29:49
A lot of times, to your point, you talk about chalky, the old
29:51
days of Gatorade, stuff like that.
29:53
Some of that coconut water, it's just.
29:55
It's so dense, right?
29:57
It's almost sappy and it's like it's hard to drink in some ways.
30:00
Now, I've personally found I'm gonna name drop here.
30:02
Body armor, which is made with coconut water, is actually a pretty good balance.
30:07
I haven't read the label like you have.
30:10
What's the story?
30:11
What's the scoop with coconut water?
30:12
Why?
30:13
Well, coconut water is just one of the most balanced, electrolyte beverages
30:16
on the earth that nature built, and it's just that plain and simple.
30:20
It's balanced.
30:21
It's got so many things that you need to refresh.
30:24
High potassium, a little bit of sodium, some magnesium.
30:28
It's a good, refreshing beverage.
30:30
I don't like 'em.
30:31
I'll be straight up with you.
30:32
I don't like drinking coconut water.
30:33
I will drink it though if I need it, and if that's all that's around that I can
30:37
get my hands on, I'm gonna drink that.
30:39
But the aloe stuff, dude, aloe is great for your gut.
30:42
That's what aloe is really good for is soothing, healing astringent.
30:46
It's antiseptic, antibacterial, antimicrobial, all that good stuff.
30:50
It's good to help your gut out.
30:51
It doesn't have super strength for hydration, you know, it's really
30:55
more of a, a soothing opportunity for digestion and things of that nature.
30:58
And of course topically, you know, to heal from things.
31:01
You know, going back to your initial point.
31:03
In terms of, you know, what's the deal with all these different types of drinks?
31:06
Powerade, Gatorade, those are the same thing, right?
31:08
Just slide them to the side.
31:10
Coke versus Pepsi.
31:11
Ignore.
31:11
Just ignore.
31:12
Ignore all the energy drinks.
31:14
I know that's hard to say for a lot of people.
31:15
Yeah, don't shoot me.
31:16
Okay?
31:17
Ignore all the energy drinks 'cause they're gonna
31:19
dehydrate the heck out of you.
31:20
Because not only do they have plenty of sugar types of substances in them, they
31:25
also have hormonal mis regulators in them.
31:29
You will not be as calm as you wanna be under pressure.
31:32
You're gonna be a little more jacked up.
31:33
Also, your blood's probably gonna be a little thinner because some
31:36
of them things have thermogenics in them, so they kind of just make you
31:40
sweat, which you don't wanna do.
31:41
You don't wanna sweat extra.
31:43
Okay, so remember I'm not trying to sweat extra.
31:45
I just wanna sweat normal.
31:46
So I'm trying to hold on to my fluid so I can stay hydrated as long as possible.
31:50
A drink that I would recommend, cocoa one, which is one of the
31:53
coconut water, pretty decent.
31:55
Trust me, they're not all equal.
31:57
Most of the coconut waters, they don't have a lot of coconut water in them.
32:00
So I've done a lot of research on this and with a couple supplement
32:04
companies to help me verify some things and so I can make the best
32:07
recommendations for my client as well.
32:08
So you can actually find really cool, dehydrated coconut
32:12
powders that are really good.
32:14
They've been blended in such a way where they have lots of hydration
32:17
potential and feel good stuff in there that doesn't mis regulate you or
32:21
dehydrate you, but just support you.
32:23
It might have a little bit of mushrooms in there.
32:26
Mushrooms can make you feel good.
32:27
Not psychedelic, but they'll make you feel good.
32:30
I mean, psychedelic ones are nice too, but that's another story.
32:33
But a little fungus among us, right?
32:35
So it's all right.
32:36
But what I encourage people to do, so when I go golf, especially this time of year,
32:40
I make a mineral beverage for myself.
32:43
And so I'll take some type of fruit powder, like some
32:46
kind of bioflavonoid powder.
32:48
It has like mixed berries and stuff like that, just to give it some flavor,
32:51
toss that in my bottle, and then I will put in some liquid electrolytes.
32:55
Which anyone can find trace minerals.
32:57
If that's all you're starting with, just go grab a bottle of ionic trace minerals.
33:01
Buy trace elements you can find on Amazon.
33:04
Super easy.
33:05
Doesn't taste like much, not super bitter, so you can pour that in there.
33:08
Can find you a magnesium liquid supplement to put in there.
33:12
That's also along the same lines and maybe a little bit of potassium.
33:15
Just get that thing to taste like something for yourself.
33:18
Add a little salt to it if it needs some salt.
33:20
And it should be just a little salty, not a lot, just a little salty.
33:24
Like, mm, I can taste something there, but it doesn't offend you.
33:27
It shouldn't be offensive.
33:28
This way you can just pour that over some ice.
33:31
'cause I'm drinking cold beverages on a hot day, the lukewarm
33:36
police can come arrest me.
33:37
I, I don't care.
33:38
So I'm gonna, I'll pour that over ice one batch at a time and sip on that
33:43
and feel super fresh the entire round.
33:46
I'll go get to the 18th hole and I feel like no big deal.
33:50
I feel completely legit.
33:51
Like I could go another round.
33:52
And that's what you want to feel like when you end the race.
33:54
You want to end the race.
33:56
Strong.
33:57
You don't wanna get across the line and be like, dude, I am done.
34:01
You're still gonna have that adrenaline crash after that you
34:04
gotta cope with, outside of that, you should be feeling pretty well to do.
34:08
Another one that I'll throw out there is even doing this with mineral water.
34:12
So like I'm a big Topo Chico mineral water fan, super seltzer.
34:16
So it's super refreshing, man.
34:17
It's probably got the most carbonation out of any of the mineral waters
34:20
on the market, better than Perrier.
34:22
So if you, if you like the bubbles, like I'm a Bubbles guy, Topo Chico,
34:26
it's gonna blow your face off.
34:27
And I mix all my minerals in, in the Topo Chico.
34:30
I just mix it together and I chuck it down instead of using plain water.
34:33
I'll use that 'cause Topo Chico has the most, uh, minerals per liter.
34:37
Then just about any distributed mineral water here in the us.
34:41
It's got more than Perrier and LaCroix.
34:43
It's got more than both of those for sure.
34:45
And what I also heard there is Ken is a big fan of Don Ho.
34:48
He likes the tiny bubbles in his wine.
34:50
I like bubbles.
34:52
I like the bubbles.
34:53
Well, yeah.
34:54
One thing I've, I've always heard, not specifically about like the
34:59
track hangover and like being dehydrated and stuff, just a normal
35:02
alcohol hangover cure is Pedialyte.
35:05
You know, people talk about Pedialyte all the time.
35:07
Yeah.
35:07
Uh, I do.
35:08
What is your, what are your thoughts on that?
35:10
I've done it every once in a while.
35:11
I've actually have some in the fridge for if I'm really dehydrated
35:15
after mowing the lawn on a really hot day or something like that.
35:17
For sure.
35:18
Uh, I, I've got that in conjunction with the evil Gatorade.
35:21
Um, but you know, what are your thoughts on that?
35:24
Pedialyte is rock solid.
35:26
It's just most people cannot drink it.
35:29
It's like, it's definitely an acquired taste man.
35:32
So I'll share this little story with you guys.
35:34
The very first day of Ranger indoctrination, I got really sick.
35:39
I got a migraine, and I was in the back of the class.
35:42
Like we had just got our butt smoked, like we were extremely exhausted.
35:45
It's very first day, so they're, they're hazing the hell out of
35:47
us having a party, if you will.
35:49
And so I'm in the back and a medic comes up to me and he goes, drink this
35:56
for the next hour.
35:58
I am committed to drinking that and throwing it back up over and, oh.
36:02
So if you can't hold it down, Pia at night's not for you, just let it go.
36:07
Find something else or try to dilute it at least.
36:09
'cause it's a little slimy.
36:11
It's got a little thickness to it that, that texture.
36:14
Yeah, it's greasy.
36:15
It's weird deal, but it's a legit man.
36:17
Pedia light's legit.
36:18
It's been legit forever.
36:19
It's just disgusting.
36:22
So you brought up a really good point about dilution, right?
36:24
That's another thing that you hear all the time, and I saw
36:27
it raising my girls as well.
36:29
You know, if you're gonna give 'em juice or if you're gonna give 'em something,
36:31
you know, you dilute it with water.
36:33
I've heard the same thing about, you know, Gatorade and whatnot is
36:36
for every one of those, if you drink one, you need to drink X amount of
36:40
water to dilute it or mix the two.
36:42
So is that true as well?
36:44
Yeah, because you're taking in so much sugar, you probably need to
36:47
drink two to one to be honest, to really kind of compensate for how
36:50
much the sugar's gonna take from you.
36:52
It's not a low dose, like when you pick up the bottle and you
36:54
see how many grams it really is.
36:56
'cause it like a typical bottle is like, yeah, 16 ouncer, 16 ounces.
37:00
It's two servings.
37:01
But they don't tell you, they don't really like make it easy
37:04
for you to figure that out.
37:05
'cause you're like, oh, this is one, you know, I'm gonna drink this at one time.
37:09
Right.
37:09
Yeah.
37:09
But you know, you 30, 40 grams of sugar.
37:12
Yeah.
37:12
And 400 calories later, right?
37:14
Yeah.
37:15
You're like, dude, what's up?
37:16
And so the divorce part is you get the quick energy and then you get the crash.
37:20
Yep, exactly.
37:22
That also brings up another great question.
37:23
Drinks and fluids to avoid, obviously top of mind would be dark sodas,
37:28
sodas in general, anything maybe with caffeine and probably alcohol.
37:32
Is there anything else on that list?
37:34
Think about food too.
37:36
Foods that cause you to want to drink a lot when you eat are
37:40
typically dehydrating foods.
37:41
So avoid fried foods for those days.
37:43
Maybe leading into the race day, right?
37:46
Because they're gonna suck a lot out of you.
37:48
Fried foods suck a lot of water out of you.
37:51
That's why you get so thirsty when you're eating them.
37:53
Some other things to avoid drinking.
37:55
So we've got the alcohol, we've got the coffee, we've got the energy drinks.
37:58
And that's a hard one for a lot of people.
37:59
'cause most people are freaking hooked.
38:01
Like they're just hooked on them.
38:02
But those you really do want to try to cut loose from.
38:05
I would probably not be doing a lot of dairy this time of year because
38:08
dairy's technically like a food, right?
38:11
So if you're drinking a lot of milk, you probably don't wanna
38:13
do that going into race day.
38:14
That's just, so I gotta ask this question and I know it's, I know it's not your
38:18
world, but I gotta ask it because we just passed the Indy 500 not long ago, and
38:23
it's tradition that at the end of the race, he's handed like a quart of milk.
38:27
He or she, the winner is supposed to drink it.
38:29
And I'm like.
38:30
To me that would be like taking in paint.
38:33
Like I, why would you wanna drink milk on a hot day?
38:39
There's no way.
38:39
There's no way I'd want any of that.
38:41
No, I, I'll pass.
38:43
You know, milk is a liquid meal, especially if it's whole milk.
38:46
We used to do challenges where we see who could drink a whole gallon
38:48
of milk and hold it down for an hour.
38:50
Oh, you know what you get when you try to do that sick?
38:52
You get cottage cheese, that's what you get.
38:56
You're gonna make cottage cheese.
38:59
Oh man.
38:59
So since we're talking about that, you brought up a really good point.
39:03
Oftentimes people confuse being hungry with being thirsty.
39:08
Oh yes.
39:08
So how do you really tell the difference?
39:11
And if you are feeling hungry.
39:14
Are there foods that can be used to offset dehydration?
39:17
For example, I'm thinking like melons, like watermelon, cantaloupe, right?
39:21
That are high in water content.
39:22
Well, first was how do you tell the difference between
39:24
when you're hungry and thirsty?
39:26
So you test, you drink first and you drink a copious amount.
39:29
So you take in somewhere between eight and 16 ounces or a little
39:32
more and just slowly drink it and then walk away from the situation.
39:37
Go and do something.
39:38
Because nine times outta 10, especially like in the morning times,
39:41
most people really aren't hungry.
39:43
They're dehydrated 'cause they haven't drank anything in nine hours.
39:46
That's normally what you need is just some, just some water to get going.
39:49
Just drink something down and give it a half an hour.
39:52
If in a half an hour your stomach's rumbling for food,
39:55
it's probably time to eat.
39:56
If you feel like you need food, you feel like you're ready
39:58
for food, go ahead and eat.
39:59
Think about it.
39:59
I mean, like a watermelon is one of the most underrated super foods on the planet.
40:03
I say it all the time, and it's because it's got such a huge delivery
40:07
system, it has tons of water to deliver nutrients to you easily.
40:11
The fiber of the watermelon is very soft and malleable.
40:16
So melon is the fastest moving food for humans to digest, period.
40:20
That means that's your fastest hydration opportunity in a food.
40:23
Don't skip this.
40:24
Honeydew, watermelon, Cantal, LOEs, all your muskmelon varieties.
40:28
Dig in because they're gonna serve you well.
40:31
Like everybody feels better after they eat that stuff pretty quickly
40:34
because it's only like 20 minutes that watermelon's moving through.
40:37
You also wanna make sure that when you are eating melons, that you're
40:42
not combining it with other fruits or vegetables 'cause of its fast nature.
40:47
It has special enzymes that allow it to digest pretty rapidly in the body.
40:51
It's barbecue season, right?
40:52
So what do we do?
40:53
We're cooking ribs and briskets and whatnot, and then what do we have 'em for?
40:56
Dessert, watermelon.
40:58
Mm-hmm.
40:58
A lot of times.
40:59
And so a lot of people have.
41:01
Gut problems at the end of barbecues because meats very slow digesting food.
41:06
Watermelon's a very fast digesting food and so when it can't get out
41:11
right, because it's other stuff is in the way, it ferments in the gut.
41:16
And so then what happens?
41:17
You get all the bro, the gas, the dissension, maybe a little bit of
41:20
heartburn or acid reflux, and then when you finally do go, it's a hot
41:24
mess in the bathroom because the watermelon is forcing the issue.
41:28
So some things may not really digest that well.
41:30
'cause watermelon's in the environment, and I know it sounds crazy, but
41:33
it sure is true, but it's always an opportunity to make a joke.
41:36
So watermelon is nature's draino.
41:39
I get it.
41:42
It definitely is.
41:43
Like you said, melons.
41:44
Next citrus.
41:46
Get all your citrus in.
41:47
Lemon, lime, grapefruit.
41:49
Those are my top three.
41:50
Lemon, lime.
41:50
But not or, but not oranges.
41:52
Not oranges necessarily.
41:53
They're not.
41:53
They're my number four and it's because of the sugar content that they have.
41:57
But the other three grapefruits, it's getting close to that.
42:00
But the orange is the sweetest.
42:02
Who doesn't love a fresh squeeze?
42:04
Orange juice.
42:04
Everybody loves that 'cause it tastes freaking awesome 'cause
42:06
it's sweet as it all get out.
42:08
Plenty of lime.
42:08
Plenty of lemon.
42:09
Mix it with some grapefruit.
42:10
Now you got a really nice blend.
42:12
It'll lift you.
42:13
You'll feel supported.
42:14
You get some vitamin C and you, everybody needs vitamin C. And just the
42:17
hydration of those fruits are amazing.
42:19
So even if you're just eating them, that's easy to create.
42:22
For anyone.
42:23
To have a quick grab bag of fruits that are already broken down.
42:27
Next would be like pears.
42:29
Like pears right now are really good and they're juicy.
42:32
It's a really wet.
42:33
Fruit.
42:33
But what's really cool about pear is the skin, because of the fiber of the
42:37
pear, it slows down the digestion of it a little bit because the fiber's there.
42:41
So you don't get that huge sugar spike from that fruit, but you're still getting
42:45
all that juice and flesh that's nice and watery, so that'll support you as well.
42:49
So those will be probably my top ones.
42:51
The other ones are a bit more exotic, where you start getting into like
42:54
Kiwi star fruit, dragon fruits because of their high water content.
42:59
Totally cool.
43:00
But they're just clumsy and fumbly foods to kind of get right.
43:03
I did do this for a month where I ate Kiwis with the skin on, Ooh, ooh.
43:09
That's like eight sandpaper was not as bad as I thought it was gonna be.
43:13
It didn't prickle my tongue, which I was concerned about.
43:15
The skin is so tangy.
43:17
Oh my gosh, it's super tangy.
43:19
You know, it's funny on that list, I didn't hear any stone fruits, and I
43:23
didn't hear any berries, probably because they're extremely high in sugar content.
43:27
Well, the berries just don't have enough.
43:29
They're not gonna give you enough bang for your buck unless you're cool.
43:32
With eating like a half a gallon of blueberries, and that ends
43:35
poorly too for most people.
43:37
Yeah.
43:38
Site.
43:38
You're gonna be like a, you're gonna be like a bear.
43:40
You're gonna be like, dude, what?
43:42
What's happening back there?
43:43
You're gonna be looking for, looking for a bunny to square yourself away.
43:47
Before we switch gears, one thing you kind of made me remember again,
43:52
you know, growing up, especially going overseas and whatnot, in Italy
43:55
especially, they used to sell something over the counter that they would call.
43:59
Acha, which I didn't realize until way later was just them saying the acronym
44:05
for vitamins A, c and E and basically it was a bottle of lemon, carrot and orange
44:12
In a, yeah, in a particular proportion.
44:14
And I always, every time I would try it, I was like, this stuff is amazing.
44:17
What I wanted to get to here is we often overlook carrots as a source of
44:23
those extra nutrients that we might be missing, or vegetable juices in general.
44:27
I mean, V eights are pretty cool.
44:29
It's an old school beverage.
44:31
There's nothing but pretty good stuff in those things if that's
44:34
what you can get your hands on.
44:35
If you're into juicing, dude, there's nothing wrong with juicing some stuff up
44:39
for a track day if you're cool with it.
44:40
And I mean like some fruit juice, some vegetable juice blends.
44:44
You're just not doing all sugar stuff because that's just gonna give you
44:47
a quick push and you'll probably get some good out of it in the beginning.
44:50
But without a good hydration plan, that could derail you or it could
44:54
give you the runs if you're not prepared, if you're, so, don't try
44:57
too many new things on track day.
44:59
So you want to experiment like when you're practicing.
45:02
So if you're gonna go practice this weekend, treat it like a race prep day.
45:06
You gotta practice the stuff and see how your body responds to things.
45:09
You know, some people, when they start hydrating appropriately, they poop better.
45:13
So most Americans don't poop very well.
45:16
So once they start really getting their hydration down appropriately, all of a
45:20
sudden they're like, dude, I don't know how I'm gonna make it through the race.
45:22
I gotta poop like four or five times.
45:24
It's 'cause your body has to acclimate to it.
45:26
Yeah, you have to get used to it.
45:27
Things will then balance out and your bowel movements will
45:30
become predictable again.
45:31
But the last thing you wanna do is to try all this new things, especially messed
45:34
around with minerals and you get too many and your body can't absorb 'em yet.
45:38
You're gonna have the poops and it ain't gonna be pretty.
45:41
If you can't absorb magnesium very well, or even salts, you know, I
45:46
have some clients that I start off on salts that very low dose salts,
45:50
and it gives them the runs right away because they're so out of balance.
45:55
Their body's been so out of balance for so long.
45:58
The body is not, it has to go really super mega low dose and
46:02
gradually work them up over time.
46:04
I'm thinking Virgin Bloody Mary's at the next Sunday morning, uh, free race.
46:10
But, you know, I drink, I drink V eight.
46:12
Celery juice is a, is, you know, celery juice is not just great.
46:15
For healing.
46:16
It's a great hydrator too because it has natural salts in it, uh,
46:19
which is also cool if you can stomach celery juice or maybe celery
46:23
juice with some apple juice in it.
46:25
I was gonna say, you'd have to cut that with something fierce.
46:28
Uh, your and your watery fruits, your watery vegetables, cucumbers, and summer
46:34
squash and all of those can been eaten.
46:36
Raw celery, nothing but water and fiber.
46:39
These are some of the things I would keep around just like quick snacks
46:42
'cause I don't want to eat a meal.
46:43
On race day until it's done.
46:45
Right.
46:46
I, I'm with you on that.
46:47
And actually, that's a great segue into our next segment, talking about nutrition,
46:51
the eating side of this conversation.
46:53
Right?
46:53
'cause that has a lot to do with it.
46:55
And I tell you what, the hotter it gets and the more amped up I am,
46:59
the day, the less I want to eat.
47:01
I just want to drink and drink and drink and drink, but you show me food
47:04
and I'm like, I'm revolted by it.
47:06
Right?
47:06
It's, it's like the last thing on my mind.
47:08
Now at the end of the day, I've been chilling in a paddock for a couple hours.
47:11
I'm like.
47:11
All right.
47:12
Where, where's the, where's the T-bone?
47:13
That's right.
47:14
You know what I mean?
47:14
I'm like, I'm ready to chow down right at that point.
47:18
But that brings up the, the big question of what types of combinations
47:22
of proteins, fats, carbs are ideal for an athletic event like this or
47:26
other athletic events like this.
47:29
Um, is carbo loading ahead of time the right strategy?
47:32
'cause you hear that a lot gotta carve up before I do this.
47:35
Yeah.
47:35
You know, big thing, I'm going for a triathlon or whatever, but
47:38
Motorsport is right there with it.
47:39
So what's the strategy here?
47:41
You know, there's been a lot of back and forth about carb loading for
47:45
years, and I think it really depends on the application that you're
47:48
trying to use it for most people.
47:50
Tend to have used carb loading mainly for a glycogen effect, for muscle building.
47:56
That's where we have the most scientific based arguments about getting those
48:00
glycogen stores back up to help support your muscle growth and maintenance.
48:05
But in terms of like endurance.
48:07
Things of that level.
48:08
There's only so much glycogen that you're gonna hold onto in your liver, and then
48:13
the body's either going to, depending on what type of metabolizer you are, is
48:16
either gonna take the rest and convert it to fat, or it's just gonna poop it out.
48:19
There's no need to put yourself in a situation where you think
48:23
I need to be eating bowls of pasta and potatoes and cake.
48:27
Most people carb load as an excuse to eat crap.
48:29
Just to be very frank.
48:31
Like, I'm carb loading whole cake baby.
48:33
Okay dude, chill out.
48:36
No man, your diabetes loading.
48:38
That's what you're doing.
48:39
You're diabetes loading.
48:40
We just have to be honest and understand that food is just information, okay?
48:46
It's just information.
48:47
You don't have to have a whole bag of potatoes on your back inside of
48:51
you to go into an athletic event.
48:53
'cause your body's only gonna store so much of this stuff.
48:56
So eat normal, eat clean, whole foods.
48:59
Could you have some carbs?
49:01
Yes, you can have some carbs.
49:02
I'm not telling you not to eat carbohydrates.
49:04
You're gonna wanna make sure that that liver.
49:06
It's full.
49:07
You wanna get a good glycogen store going on so that you don't feel lightheaded.
49:12
'cause you're probably, like we say, you we're not going to eat a lot on race day.
49:14
So at some point you're gonna deplete, you're gonna tap out by working and
49:19
moving around and sweating all damn day.
49:21
Eventually you're glycogen stores are gonna go, whoop, I'm out.
49:25
That's why I mentioned earlier, it's not such a bad idea to have some beverages
49:29
along the day or just maybe grabbing a piece of fruit here and there.
49:32
It's got, it's got some sugar in it, but it's good sugar, right?
49:36
It's got mainly fructose.
49:38
And what's good about fructose is it doesn't cause that much
49:40
of an insulin spike because.
49:42
Fructose does not require insulin to carry it to the cell.
49:47
Like glucose does Anything with glucose requires insulin as its
49:51
partner to get it into the cell.
49:53
So that's creates a higher spike when we're thinking about, oh, do
49:56
I wanna have a piece of toast or a piece of fruit go with the fruit?
50:00
And that brings up another question, right?
50:02
And so we all know eating at the track is often extremely limited.
50:06
Yeah.
50:06
We don't all have full kitchens and, you know, and all that kind of thing at our
50:10
disposal, a lot of folks like to camp.
50:13
People will go for fast food or whatever's available at the concession stand or, you
50:16
know, whatever they're cooking that day.
50:18
Sometimes there's a cookout at the end of the day, somebody's
50:20
barbecue and somebody's grilling.
50:21
To your point, if you really wanna stay in top shape, especially on a
50:24
multi-day weekend, you know, a lot of folks are there three days, sometimes
50:28
longer, depending on what's going on.
50:30
Oh yeah.
50:30
What do you, what's the menu?
50:31
What's, what's your recommendation for how you should be eating through
50:34
the course of those couple of days?
50:36
Especially 'cause if you're ra, you know, racing multiple days
50:39
at a time, definitely want to get satiating meals, but also stuff that
50:42
can really lift you and support you.
50:44
You're gonna want some carbs after your race 'cause you're gonna be
50:48
depleted from a lot of sugars.
50:49
I would be more concerned about after a race carving up, if you will, and
50:54
I'm really not carving up necessarily.
50:56
I'll probably have a meal, something like a ton of vegetables and maybe
51:00
a baked potato or two as a meal.
51:03
Like that's my meal.
51:04
It's two baked potatoes and some broccoli and carrots or whatever.
51:08
Steamed or boiled.
51:09
However, I could get 'em done at the track.
51:11
Super simple.
51:12
I might just get some steamers tossed those in a, in a boil of pot water, throw
51:15
'em in a microwave, there's, if there's one around and go that it's hot, whatever.
51:19
Yeah, yeah.
51:19
Whatever we got.
51:20
And go that route.
51:21
And that's a very satisfying meal, believe it or not, because most of us have been
51:25
raised in America to eat steak and potato.
51:27
But the problem with that is it's really too heavy and it doesn't do that well.
51:31
Digesting in the gut.
51:32
It, it put.
51:34
Gut.
51:34
So we miss out on a lot of the nutrients that we should be getting from that meal.
51:38
We just don't get 'em, we just poop 'em out.
51:40
Definitely fibrous foods, you wanna get something that's plenty of vegetables.
51:43
Whatever your, your take is on vegetables.
51:46
If you can get in like some dark leafy greens, easy on the track is
51:51
like a, one of those pre-packaged bags of mixed salads or spinach.
51:56
Have way more than just like Romaine and Iceberg in them.
51:59
You are like, what are these funny looking leaves?
52:01
Get that bag.
52:02
The bag with the funny looking leaves.
52:03
Grab a bag of that and eat some of that and cover a ranch dressing.
52:07
Right.
52:07
Whatever you gotta do, get it in whatever you
52:11
like.
52:12
I don't see no spinach in here.
52:13
It's just a bowl of white stuff.
52:15
Is this a soup?
52:18
So one thing you didn't really touch on, because we've talked about carbs and
52:21
we've talked about fiber and everything, but we don't really talk about protein.
52:25
Yeah, I was gonna say, do you even protein broth.
52:27
Our protein.
52:28
Our protein.
52:29
Our protein.
52:30
Wow.
52:30
You know, protein is everywhere.
52:32
It's in everything in America, we are overly protein sensitive.
52:39
To think that we can't find protein in, in regular food.
52:42
And something that a lot of people don't realize is your protein is recycled.
52:46
Every day, like 75%.
52:48
That's kind of kind of like, what if you just step back and think about
52:51
the paradigm that we've been preached to forever, especially like in muscle
52:55
building magazines and things like that.
52:57
Hey, if you don't eat right after you work out, like your muscles are
52:59
gonna deflate and you're gonna die.
53:01
That's how they try to make you feel.
53:02
But let's get back to the brass tack of understanding.
53:05
We're eating protein to get to some very key nutrients.
53:07
The top nutrients that we're looking for are essential amino acids.
53:11
That's what we need the most from meat outside of, especially muscle meat
53:16
because muscle meat doesn't have like, you know, in liver where we get 700% of
53:21
our daily allowance of vitamin A, which everybody's pretty short on because
53:24
nobody likes to eat organ meat anymore.
53:26
But that's why organ meat is so freaking healthy.
53:28
'cause it has a crap ton of vitamins in it, like 400% B12.
53:32
And we're talking about a little piece of liver, not like a big
53:35
piece, a little piece like an ounce or two has that much in it.
53:39
I thought it came in that little bottle of seven 11 for like two bucks.
53:45
You're going to eat meat.
53:46
This is America, so you're going to end up eating some meat.
53:48
I'm not worried about that, but I would say if I was in a race
53:52
mode, I would not eat meat.
53:53
Would you eat eggs instead?
53:55
I would eat eggs.
53:56
'cause I don't consider eggs.
53:57
Meat.
53:57
Yeah.
53:57
They're just an animal protein, but they digest way differently.
54:00
In fact, the assimilation of egg protein is the highest.
54:05
Amount of assimilation any animal protein can make to the human body.
54:08
48%, whatever the value is of the protein, we can actually absorb
54:13
and assimilate 48% of that protein.
54:15
Wow steak, 30% at best.
54:18
Any other animal plush 30% at best.
54:21
So when you get this big steak and it's like, oh, there's a
54:23
hundred grams of protein in here, your body can only absorb both.
54:26
30 of them.
54:27
Interesting.
54:28
So what about poultry and fish?
54:30
I consider animal flesh.
54:31
Animal flesh.
54:32
Right.
54:32
Okay.
54:32
Okay.
54:33
'cause it all requires the same enzymes To break it down, I have a
54:37
little bit of concern with some fish.
54:39
I think some fish just naturally break down easier.
54:42
Than others, but the assimilation of the amino acids at the cellular
54:46
level is still very much the same.
54:49
It's about 30 to 33% maximum.
54:51
That's if you're a very good digester.
54:53
So if you're the average American and you don't digest food very
54:56
well, because, well, 80% of the people are undiagnosed hypothyroid.
55:00
If you're hypothyroid, that means everything in your body has slowed down
55:03
to include your potential to produce good, strong amounts of hydrochloric acids in
55:07
your stomach, to break those fats and proteins down, to start there, and then
55:12
to secrete the right amount of bile out of your liver and your gallbladder, and then
55:16
getting the enzymes from your pancreas, all of that stuff into the small intestine
55:20
to break and emulsify those fats down to where they're actually absorbable.
55:24
From a cellular perspective, a lot of times we're not really thinking
55:27
about this, and this is why I wouldn't if on race day and I had
55:31
two race days in a row, I would eat no animal protein outside of eggs.
55:35
Because I want easy, absorbable, fast moving foods that I can get
55:39
the most nutrients out of while I'm trying to perform at my highest peak.
55:43
I could be eating plenty of meat up until race week, and then
55:46
probably I'll start thinning it out.
55:48
If I eat meat two times a day, normally I probably drop down to one by when.
55:52
Four days out from a race, drop down to one, one nice steak a day or whatever,
55:57
burger chicken, whoever's animal you want to eat that day, eat that animal.
56:01
But as we roll into race day, it's game on.
56:03
I'm gonna go light and frequent.
56:05
I'm gonna eat as frequent as I can where I can stomach it and light as I
56:09
can so I can really just stay highly hydrated and getting plenty of nutrients.
56:14
So it's just about nutrient density, not fullness.
56:18
If you come and visit us in our paddock, it's tradition that
56:21
you will see across the table.
56:24
Three things.
56:25
A case of monster, a five pound bag of Haribo gummy
56:28
bears and boxes of fig Newtons.
56:30
I mean, it's whether it gets eaten or not, it will always be there.
56:32
This is tradition.
56:34
It brings up a good question about snacking, because people
56:38
sometimes eat because they confuse it with being thirsty, as we
56:41
mentioned, but they also eat because sometimes they're bored, right?
56:44
And it's something to do.
56:45
And so how do you cut the temptation to snack?
56:49
And generally snacks are either super high in salt, right?
56:52
Something like a chip or crisp if you're from across the pond or a high sugar
56:57
item, like a candy bar or whatever.
56:59
You hungry, grab a Snickers.
57:00
You know, you, you've heard the commercials.
57:02
We've talked about melon, fruits and things like that to offset.
57:04
But what's a good kind of healthy snack?
57:07
Is it the trail mix or is that still in the wrong category?
57:11
You know, what else is on that list?
57:12
But as far as like some good snacks, like what to bring with
57:16
you, trail mix without candy, legit get the m and ms out of there.
57:20
Maybe a little bit of dehydrated fruit, like some raisins or dates.
57:24
Dates are really cool 'cause they're super sweet, like candy.
57:28
If you can tolerate them, I happen to love them.
57:30
You could have one date and you'd probably pretty satisfied 'cause
57:33
the sugar content is super high.
57:35
So you have a date, chug some water and like go.
57:38
And the best part is the way the fiber and the skin of the date
57:42
is amazing and it just doesn't give you that hard glycemic hit.
57:46
It's a slow digesting sugar, so it's really cool.
57:48
So it doesn't make you feel bad.
57:50
And you can have a few of those throughout the day and they'll
57:52
just lift your day up, you know?
57:53
So we're looking for stuff like that, just plain nuts.
57:56
Nuts are great.
57:57
Trail mix is great because it's fatty.
57:59
That's what you're looking for.
58:00
Out of a nut snack is the fat that's going to solve your hunger.
58:05
The fat cuts off the hunger, so you get some fat in.
58:07
You get about a anywhere from a handful or two, which will be anywhere from a
58:11
quarter cup per handful for most men.
58:13
And so you get a half a cup of nuts.
58:16
You're probably looking at somewhere between 275 to 350 calories, probably
58:21
somewhere around 50 plus grams of fat, and so that will satiate you as long
58:25
as you're willing to eat that and then hydrate thereafter, probably do you fine.
58:29
So then there's also cool bars.
58:32
To buy out there.
58:33
Laura bars have been out forever.
58:34
And what are they, dates and something else.
58:37
Just get the plain stuff that just got the fruit in it.
58:40
Don't fool yourself and go, I'm gonna go get the Healthy Bar
58:42
that's got chocolate chips in it.
58:43
That's a candy bar, bro.
58:44
We crossed the line from Health Bar to Candy Bar and we just
58:48
have to be real about that.
58:50
'cause a lot of us want to placate like we're not, and
58:52
we just play childless game.
58:54
I, I don't disagree.
58:55
I, I think you're right about that, but there's also some other things
58:58
when you start to talk about those bars and some of those alternatives.
59:01
Million of 'em out there.
59:02
Right.
59:02
And it's hard to choose when you're in a big box store.
59:05
It's like suddenly you just go into like, you know, analysis paralysis.
59:09
So I've actually found that I really enjoy the Larry and Lenny's products.
59:13
Right.
59:14
Uhhuh, they make the, the cookies or whatever.
59:16
Yeah.
59:16
And you know, I remember you telling me about those years ago.
59:19
They're awesome.
59:20
Right.
59:20
And my wife hates 'em.
59:21
She's like, they taste like pea protein and they taste like this, and you can,
59:25
she's real sensitive to that stuff.
59:26
And you know, I'm sensitive to anything with peanut powder in it.
59:29
Like, and, and that was, I was gonna say about the nuts too.
59:31
Obviously nuts are an alternative for folks that can have them.
59:35
And there's probably some nuts that are better than others.
59:37
Obviously, honey roasted peanuts is not the option.
59:40
Yeah.
59:40
Versus maybe a hazelnut, an almond, a cashew, something that could be
59:44
roasted or boiled or whatever, know.
59:47
You know, the simpler the ingredients.
59:48
Exactly.
59:49
Better what's hidden in a lot of these bars.
59:51
And it's not found in the Larry and Lenny stuff because if you look at
59:54
the ingredients, they're actually pretty simple, pretty straightforward.
59:56
But in a lot of these healthy bars is soy.
59:59
Yes.
59:59
And so there's kind of two schools of camp on soy.
1:00:02
It's either super awesome for you or it's like the devil.
1:00:05
So I wanted to address this as well.
1:00:07
Talk about the controversy of soy.
1:00:09
You know, should we be doing this?
1:00:11
And then there's obviously the, you know, the, the male side of this where
1:00:14
it's like, it's gonna feminize me by eating soy because it has estrogen in it.
1:00:18
Right?
1:00:18
And so suddenly we're all gonna have, what is it mans ears like
1:00:22
on like on Seinfeld, right?
1:00:25
So let's talk about that a little bit.
1:00:27
Well, soy has a lot of history.
1:00:29
It's just not the same in this country as it is in the original country, which is
1:00:34
designed, which is the case for a lot of different foods of culture that end up.
1:00:39
On our soil here in the us, we us, it, us, we, us blessed it to death and it
1:00:45
like will bring you death literally.
1:00:46
So yes, processed soy is not your friend.
1:00:50
It's not anyone's friend, it's not even a woman's friend, to be frank.
1:00:53
So when we're looking at these soy byproduct preservative items,
1:00:57
and if you live around farms like I do, I live around farms, so I
1:01:01
get to see soy fuels all the time.
1:01:02
Okay.
1:01:02
I see soy, corn, and wheat fields regularly.
1:01:05
I truly have a very strong understanding of how these things are farmed, and it's
1:01:10
not just the estrogen that you have to cope with from processed soy because
1:01:14
eating processed soy is very different.
1:01:17
Than eating at a Mame.
1:01:18
At a Mame is a whole food bean.
1:01:20
Does it still have some estrogen characteristics?
1:01:23
Yep.
1:01:23
Does it have more things in it to counterbalance it as a whole?
1:01:26
Food?
1:01:26
Yeah, it does.
1:01:27
Your body can recognize it and do better things with it.
1:01:30
No one's gonna grow, man boobs from eating at a Mame.
1:01:32
But if you're eating lots of processed foods and all the processed foods such
1:01:37
as your bars and your chips, freezer meals and things like that, ravioli.
1:01:43
Soy is everywhere.
1:01:45
It's in so many things, you don't even realize how much you're really taking in.
1:01:49
So I'm such a nut about it.
1:01:51
I source soy free chocolate.
1:01:54
I don't want any soy leftin in my chocolate.
1:01:56
I just avoid soy as much as possible because I'm an aging man.
1:02:01
I wanna look and feel like a man for as long as possible.
1:02:04
Okay.
1:02:04
And if you guys could see Ken, you would swear he's at his early thirties,
1:02:10
you know, so I'm not all against soy.
1:02:12
I'm an application of soy.
1:02:14
Yeah.
1:02:14
Whole food tolerable.
1:02:16
Not a high priority food because it's still a genetically engineered crop.
1:02:19
I don't like how soy is grown in the us.
1:02:23
Because it's sprayed with glyphosate every time they harvest it.
1:02:27
So they prep the fuels with glyphosate, they grow a genetically modified bean
1:02:31
that can tolerate that environment, and then before they harvest it,
1:02:35
they kill the crop with glyphosate.
1:02:37
So it's easier to harvest those toxins, make it into those
1:02:41
processed foods, along with the soy.
1:02:44
You can't separate 'em, unfortunately.
1:02:46
So we're getting not only that estrogenic opportunity.
1:02:50
But we're getting a chelation opportunity.
1:02:53
And what that mean is we are pulling more stuff out of your body
1:02:57
because the presence of glyphosate in that food is in your body.
1:03:00
Glyphosate is a natural chelator.
1:03:03
It pulls minerals out of things, so it's gonna pull it out of you and
1:03:07
you're trying to keep your stuff.
1:03:08
But yes, soy meat.
1:03:09
The only time I recommend soy to clients is typically women, and
1:03:12
it's in a fermented form supplement form to help them get their
1:03:17
hormones balanced appropriately.
1:03:18
So if they are estrogen deficient, which happens to women as they age,
1:03:22
they can become estrogen deficient.
1:03:24
We supplement with the right estrogen opportunity and soy is good for that.
1:03:29
And maybe even heard of things like, uh, nato, that pasty looking
1:03:32
really gross, horrible paste block that Asians typically eat.
1:03:37
Don't eat it in the US because if you read the ingredients on
1:03:41
that thing, you won't eat that.
1:03:42
I hope you won't 'cause it's not the same, not to from Japan.
1:03:45
I mean, if it looks like something, a wombat pooped out,
1:03:47
I'm definitely not gonna eat it.
1:03:48
No, I'm not doing that.
1:03:49
I don't mess with temp either temp soy or tofu.
1:03:53
Those are not meant for me, not this human.
1:03:55
No, thank you.
1:03:55
We talked about energy and the type of energy you get from foods and things
1:03:59
like that, but what about things you can do physically for yourself?
1:04:03
Sleep.
1:04:04
Uh, I mean obviously everybody needs sleep.
1:04:07
Uh, like the stretching and like some, some certain like small exercises you
1:04:11
can do with body weight exercises in the paddock to help kind of get your
1:04:14
juices flowing and things like that kind of warmups and stuff like that.
1:04:18
Did you want talk on that a little bit?
1:04:19
Do you even Yeah, absolutely.
1:04:20
I, I would love to man, I would love to talk about moving the body.
1:04:24
You know, really getting your energy to fire right, requires a, a holistic
1:04:28
approach so we can drink all the right things, eat all the right things.
1:04:30
That's all great.
1:04:31
But if we don't fire this system, move the body, things become stagnated.
1:04:36
So there's a lymphatic system that runs all throughout the body, which is my
1:04:40
biggest focus about movement because that system does not have a pump.
1:04:44
It does not have a heart to pump it like your veins and arteries do to move blood.
1:04:49
And there is lymphatic fluid in that.
1:04:51
All the tubes, they're kind of mirror everywhere.
1:04:53
You have veins and arteries, you've got lymphatic.
1:04:56
In fact, there's probably a little bit more lymphatic.
1:04:58
It's all over your brain everywhere.
1:04:59
When you get sick, you've got glands out here that swell.
1:05:02
You see a lot of people that get cancers, they get these bumps under their arms.
1:05:05
Those are lymph nodes or glands.
1:05:07
What that system's for, it's your sewer system for your cells.
1:05:11
This is where your cells poop and pee into.
1:05:13
Physical movement is the only thing that pumps that system to move all
1:05:16
that sludge down to your kidney where it gets filtered and then recycled.
1:05:21
This is when we're talking about kidneys earlier in that yellow.
1:05:25
Versus clear peeing going on.
1:05:27
That's from the blood.
1:05:28
But some of that is also from the lymphatic system of the gunk that it's
1:05:31
filtering out needs to leave as well.
1:05:33
Some exercises that we can do right head to toe deep stretching.
1:05:37
Don't make it complicated.
1:05:38
I don't have to turn, you know, race stars into, into yogis.
1:05:42
I'm not saying there's anything against yoga.
1:05:43
It can be complicated, but everybody knows.
1:05:46
Just a simple head to toe.
1:05:48
Give yourself some time to move.
1:05:49
What hurts?
1:05:50
Move and manipulate with hearts.
1:05:52
You, we all got something that ain't aligned, right?
1:05:55
You've got the shoulder, we've got the lower back.
1:05:57
The way that you sit in the car, you probably know what you're gonna feel
1:06:00
like, what's gonna feel like trash after you get out of that cage, okay?
1:06:03
And you're like, geez, my left hand is always jacked up.
1:06:06
Work on it.
1:06:07
Bring out the roller, bring out the phone roller, and do some of that
1:06:10
rolling work on those areas that you just tend to have that injury memory.
1:06:15
Work on those.
1:06:16
Get them moving, get them flexible.
1:06:19
It's possible.
1:06:19
Get them warmed up before you get in the cage, before you get in the car.
1:06:24
And like I said, I'm doing head.
1:06:26
Turning your head's gotta be on a swivel in a vehicle, so you need to make sure
1:06:30
that your neck ain't all jacked up.
1:06:32
You've done a lot of good stretches with your neck, just some basic jumping jacks.
1:06:36
It really gets everything.
1:06:38
You can't beat the old jumping jack.
1:06:39
It's just funny as hell to do now that we got burpees and shit, right?
1:06:43
You got burpees that nobody wants to do, but the old jumping jack
1:06:46
is pure awesome because you don't have to do it in high impact.
1:06:50
You can just barely move your leg.
1:06:51
So you don't have to be a thin guy or an athletic person to do it.
1:06:55
And if you want to get things pumping even better, especially if you're
1:06:58
a little heavier than you want to be, fit down on the floor and get
1:07:02
up by any means necessary safely.
1:07:05
And that will get your blood pumping.
1:07:07
And I'll also let you know where you hurt.
1:07:09
You're like, shit, my ankle's fucked up.
1:07:11
I didn't know That hurts.
1:07:13
My knee's not right.
1:07:14
Oh, this, this hip over here is a little outta whack.
1:07:17
My neck, my back.
1:07:18
My neck and my back.
1:07:18
Yeah.
1:07:19
You know what's up.
1:07:20
So you know you can work on those areas.
1:07:22
I like to do a little pushups.
1:07:23
I'm a pushup guy, so I'll just get down, knock out 25 50 pushups.
1:07:27
Just get pumped real quick, shake it out.
1:07:30
But really for me, it's more about stretching because it's really
1:07:34
loosening up the body before you go into a really tight and constrained
1:07:39
place where you're not gonna have that opportunity for a long period of time is
1:07:42
probably gonna be the best win for you.
1:07:44
But you'll protect your energy by opening up.
1:07:47
Because when you're in the car, everything is closed.
1:07:50
We've got the straps on, they're kind of holding us up, but
1:07:53
we're kind of hunched over.
1:07:55
And so when we get into that seat position, that seat position, I call
1:07:58
close, you're closing energy off.
1:08:00
Anytime you see someone walking like that, they're never energetic people.
1:08:04
They're not the hyper people, they're the slow, methodical,
1:08:08
uh huh ho-hum kind of people.
1:08:10
So open everything up, get a nice deep stretch, get some
1:08:13
deep breathing exercises.
1:08:15
That's amazing.
1:08:17
You can practice breathing while you're driving.
1:08:19
You'll be a zen master if you can con, you got good breathing exercise while
1:08:23
you're driving, you're gonna think way clearer than the average driver.
1:08:27
'cause you're just taking in way more oxygen to your brain.
1:08:29
And most people, when they're under duress, they stop breathing short breaths
1:08:33
so they're not getting as clear thoughts.
1:08:35
So if you can train yourself to do nice deep belly breathing while you drive,
1:08:40
man, you're gonna have an advantage.
1:08:42
You're gonna have an advantage over the other players out there.
1:08:45
But keep it simple.
1:08:46
Nice deep stretching.
1:08:47
Just a little bit of calisthenics because I don't know, you might be in your suits.
1:08:51
I don't, I don't know what the pit is like, or where your area is like all
1:08:54
the time, but you know, I might not wanna make a big scene, but just some
1:08:57
very basic calisthenics, body squats.
1:09:00
I probably wouldn't do burpees just because there's too much
1:09:03
opportunity to hurt yourself.
1:09:05
Right before a race, you don't want to tweak a finger or a wrist or
1:09:09
something and you're like, damn it.
1:09:11
I was just trying to warm up like Ken said, now a freaking hand hurts.
1:09:14
I can't turn like I wanna turn, you know what I'm saying?
1:09:17
Wrap me up man.
1:09:18
Wrap me up Eric.
1:09:19
My, my wrist is all blown out.
1:09:20
Call Ken, tell him thanks.
1:09:25
So yeah, avoid those type of high impact movements 'cause
1:09:28
that's not the day to do that.
1:09:29
'cause you, there's no time to recover.
1:09:30
So low impact, you can grab a chair and do body squats into the chair.
1:09:34
If you can't go all the way to the ground, just get some stuff to mobilize those
1:09:38
legs, fill those knees and joints out.
1:09:40
I'm, I'm with you there man.
1:09:41
Sumo squats.
1:09:42
Even running with high knees right in place.
1:09:44
Sure.
1:09:44
A lot of that stuff.
1:09:45
Did you get the heart rate up?
1:09:46
Do some basic cardio?
1:09:47
Yeah.
1:09:47
Yeah.
1:09:47
I, I'm telling you, Eric, when we go to Summer Bash and CMP, we're gonna
1:09:51
have a GTM bootcamp every morning.
1:09:54
We gotta do it.
1:09:54
We should be stretch.
1:09:55
I love it.
1:09:55
It's like ba it's like baseball practice all over again.
1:09:58
You, you get there, you warm up, you stretch, and you're good to go.
1:10:00
Everybody's gonna laugh at us in the paddock until we're the one jumping
1:10:03
around at the end of the day and they're all sitting in their little holes.
1:10:06
It's gonna be starting their day with the Java monster.
1:10:09
Whatcha talking about, dude?
1:10:09
A body in motion is hard to beat.
1:10:11
If you're in motion before the other team, you're gonna be
1:10:13
more alert, more ready, and more prepared to go while they're going.
1:10:16
Oh, we're gonna drive now.
1:10:17
I was just putting my coffee down.
1:10:19
Okay.
1:10:19
I was just getting my coffee down.
1:10:21
You guys will be hydrated, you will have eaten well, you will have moved your body,
1:10:25
you will be doing some deep breathing, so you got plenty of oxygen flow.
1:10:28
And so when you, when you land into the vehicle, you'll be more focused, man.
1:10:31
I mean, that's the biggest part.
1:10:32
When people play sports and they, they don't wanna call this a sport dude.
1:10:36
You try driving that long at that intensity and not kill
1:10:40
yourself or someone else.
1:10:42
It's not like going to the grocery store, that's for sure.
1:10:44
No, man, this isn't, this is, this is not picking up bread.
1:10:48
It's just as dangerous though.
1:10:51
Some would argue safer actually, but you know, that's a story for another day.
1:10:54
And you know, that actually brings up another really good point.
1:10:57
I even heard the other day somebody was talking about these DNA tests
1:11:01
that you can run to tell you which foods are basically in your red zone,
1:11:05
orange zone, green zone, et cetera.
1:11:07
So what do you think about that versus maybe more traditional
1:11:10
styles of nutritional coaching and, and things of that nature?
1:11:13
Well, I actually use DNA in my practice.
1:11:15
I have a very cool platform that allows me to take like 23 and me and ancestry.com
1:11:19
reports and run 'em through my platform.
1:11:22
And I can go all the way down to every snip in your body.
1:11:25
Okay, I can see your full code, which is cool, but what's more
1:11:28
important is understanding that epigenetic factor, right?
1:11:32
Not just understanding your DNA.
1:11:34
But understanding how your environment is affecting your DNA, how what you're
1:11:39
doing from a lifestyle perspective is affecting your DNA and what type of
1:11:42
nutrients you're taking into your body.
1:11:43
So what DNA is really great for is getting a good vision map
1:11:48
of where your danger areas are.
1:11:50
Oh, if I lean too far this way, I'll probably get cancer.
1:11:54
I am predisposed and I have these markers that are in red flags right here
1:11:59
saying I'm pretty susceptible to this.
1:12:01
Or we could be like, dude, green tea is your shit.
1:12:05
That's the best stuff for you because of X, Y, and Z snips.
1:12:08
There's certain things in green tea that would just make your life better.
1:12:12
I've even helped a client figure out why.
1:12:14
She's been trying to stay off of fish because she heard it was bad for
1:12:17
her and she craves fish like crazy.
1:12:19
She's supposed to eat fish.
1:12:20
Her DNA says, eat fish, avoid red meat, period.
1:12:24
And she felt so much better when she says, I'm just eating fish like crazy.
1:12:27
And I feel amazing.
1:12:28
Why?
1:12:28
Because she probably needs way more iodine in her body to feel better.
1:12:33
When people tell me they don't eat any seafood, I get very concerned and I take
1:12:36
a good look at them because they probably have all types of deficiencies from not
1:12:41
eating seafood because there's no iodine in anything else we eat except seafood.
1:12:46
It used to be in our, in our land, but it's not in our land anymore.
1:12:49
And you're not getting it from Morton's table salt.
1:12:52
That's not even the right form of iodine.
1:12:54
You don't want that crap in your body.
1:12:55
Yeah.
1:12:55
So the DNA test, I love them.
1:12:57
I love them as.
1:12:58
One of the markers, what I typically do is I look at DNA, I look at cellular
1:13:04
information, so I wanna see your cell data, your cell tissue information.
1:13:08
I wanna see your DNA, your DNA is like that's a foundation.
1:13:11
Cellular data is like, this is who you are right now.
1:13:14
And I also look at blood type, and I know people talk good and bad things about
1:13:18
blood type diets and all this good stuff.
1:13:20
My thing is not to go blood type for a pure play methodology.
1:13:24
But to find correlation.
1:13:26
And so instead of going one test, most doctors, they're locked in to blood test.
1:13:31
What's the problem with blood tests?
1:13:33
They're homeostatic.
1:13:34
Your body's doing everything in its power to make your blood
1:13:36
perfect every minute of your life.
1:13:38
So it's not telling you the truth.
1:13:40
So by time you see a bad marker in your blood, you're really screwed.
1:13:44
We have other tests that allow us to see things before they become clinical.
1:13:48
Let's just take magnesium for example.
1:13:50
I got into this argument with, not an argument, but a little
1:13:53
bit of a dispute with a doctor.
1:13:54
Once I had made a post about magnesium or something.
1:13:57
He goes, man, I've run like over 5,000 labs with my clients and not one of them
1:14:00
have ever had a magnesium deficiency.
1:14:02
I said, that's interesting, doctor.
1:14:03
Don't you find that like not scientifically valid considering
1:14:06
the, the state of America and that we don't have magnesium in our soils.
1:14:11
Maybe the test isn't the right test for what you're looking for.
1:14:14
And then I went to further explain to him only 1%.
1:14:17
Our magnesium is ever in our blood at any given time.
1:14:21
Oh wow.
1:14:21
It's not the right test to test that functionality of the body.
1:14:24
If you wanted to find out if you were good on potassium, well, if you ate a
1:14:28
banana for breakfast that day, you're probably gonna be good on potassium.
1:14:31
But from a cellular reserve standpoint, you might have none.
1:14:35
You might be down to like one milligram of cellular reserve for
1:14:38
potassium, which means you're an incident away from a heart attack.
1:14:42
It's not a test.
1:14:43
It's looking at multiple vector points of a body and then also getting to
1:14:49
understand what is the human body saying.
1:14:52
And so I run a another assessment where it's like a psychological
1:14:55
evaluation for your health.
1:14:57
And so you get asked some repetitive questions for about 30 to 45 minutes.
1:15:02
And what we're asking you is about symptoms, their severity level,
1:15:05
the frequency and intensity, like how intense it is, how often
1:15:08
does it happen, and what is it.
1:15:10
We'll map those back to nutrient deficiencies.
1:15:13
Imbalances, preclinical and clinical conditions.
1:15:17
And so now I've got the language of the body.
1:15:19
I've got the language of your cell, I have the DNA code, and now I can
1:15:24
cross reference that information.
1:15:25
And then if we have anything left undiscovered, like iron for
1:15:28
example, you know there's some good iron panels to get in blood.
1:15:32
That now I can use some of that information to correspond with
1:15:35
the other data to come up with a very smart way of doing things.
1:15:39
And now we're not, just depending on, this is the technical thing that normally
1:15:43
happens out there, and probably many people out here are gonna probably
1:15:46
nod their head when I say this.
1:15:48
You go to your doctor after you did your blood test and they take at your
1:15:51
blood and they go, everything's good.
1:15:53
All the levels look good.
1:15:54
All everything's within range.
1:15:55
Meanwhile, you didn't go take your blood because you felt amazing.
1:15:58
Probably got your blood taken 'cause you felt like hot garbage
1:16:01
and you still feel like hot garbage.
1:16:02
But the doctor's sending you on going, I don't know what else to do with you.
1:16:05
Because they have limited tool sets.
1:16:06
They're gonna do a blood test.
1:16:08
Or they're gonna do a urine test problem with urine.
1:16:10
Urine, just shows what you're excreting.
1:16:11
That's it.
1:16:12
This is what's coming out.
1:16:13
This is what's left.
1:16:14
This is extra stuff that we didn't need to make blood with, right?
1:16:17
So we're gonna let it out.
1:16:18
So we just have to kind of take that into context.
1:16:20
Wrapping our heads around what's the right test to get the right information.
1:16:24
Don't depend on one source of information around the human body.
1:16:27
'cause the human body's pretty damn complex.
1:16:29
We're obviously still trying to figure it all out.
1:16:30
You know, for us not to take that into account.
1:16:33
Is not good.
1:16:33
But man, I, I like DNA tests because for some people it's the trigger
1:16:37
to get them to do something right.
1:16:38
You know, you hit right upon something that I've been thinking about this
1:16:42
entire time is, is getting it right.
1:16:44
Right.
1:16:44
And everything we've talked about here is all part of that larger recipe.
1:16:47
And I think it's more than just the track hangover, it's more
1:16:50
than just the track weekend.
1:16:52
It's about maybe resetting your polarity a little bit and putting yourself on
1:16:56
a trajectory for success, you know, in anything you wanna do, whether it's day
1:17:00
to day or, or some other pursuit or other athletic event or whatever it might be.
1:17:05
So, you know, Ken, this has been an awesome bit of insight into, you know,
1:17:09
your professional background, what you do in your practice and how it's
1:17:12
applicable to our often overlooked sport of motor sports and and yeah.
1:17:18
And all that.
1:17:18
So this has been absolutely fantastic.
1:17:20
I wanted to leave with this too, 'cause you mentioned this and
1:17:23
so part of what I do as coach, I want you guys to think about this.
1:17:26
When you think about your health in general, you're a sports person.
1:17:28
You go out and you show up on a day to perform at a high level.
1:17:31
But what if.
1:17:32
You got a call today and they were like, man, we need you at the track tomorrow.
1:17:37
We got a spot for you.
1:17:39
There's money on the table.
1:17:40
Can you make it?
1:17:41
Will you be ready?
1:17:42
That's the question.
1:17:43
Are you physically able to, and that's one of the principles I live by.
1:17:47
Can I be called upon today?
1:17:50
Am I ready to perform at my highest level on a whims notice?
1:17:54
Am I sleeping enough?
1:17:55
Typically, am I eating the right things?
1:17:57
Typically, am I taking good care of myself typically so that if I get the call.
1:18:02
And someone's like, Hey Ken, I need you to fly out to New York to do a show.
1:18:05
Okay, let's go.
1:18:06
Right?
1:18:06
I'm, I'm ready.
1:18:07
If you're doubting that right now as we're going through this, are
1:18:10
you ready to go do your craft?
1:18:12
And if you question that, then you have to question your lifestyle and
1:18:15
start to get real about some things.
1:18:17
You know, I'm trying to be on the earth until I'm at least 125.
1:18:20
That's how long I'm, I'm, I'm trying to be around.
1:18:22
Okay?
1:18:23
So I specialize in chronic fatigue, adrenal fatigue,
1:18:27
physical and mental fatigue.
1:18:29
I'm a fatigue specialist.
1:18:31
And the reason I became a fatigue specialist is because I have a
1:18:35
network engineering background.
1:18:36
We like systems.
1:18:38
We understand systems and cross connects, and the body is nothing but systems.
1:18:42
And they have routers, they have gateways.
1:18:44
And so it's not about looking at one thing, it's about looking at the system
1:18:48
as a whole and understanding where things intersect, where things are breaking
1:18:52
upstream, downstream, northeast west, and getting a good troubleshooting mindset
1:18:57
framework around that so that we can get you back up running appropriately
1:19:02
and getting very strong cellular fire, getting oxygen to deliver appropriately.
1:19:07
Getting a TP to be built appropriately happy mitochondria all over the place,
1:19:11
you feeling like a million bucks and all your friends going, dude, how in
1:19:15
the hell are you have that much energy?
1:19:16
So if you're into this game of what we're talking about today,
1:19:19
like you're a badass driver and you're, you're, you're all about it.
1:19:23
Put the best body you can behind the seat.
1:19:25
Do that, put best body you got behind the seat, and if you wanna
1:19:28
reach out or just check up on me.
1:19:29
The hottest spot to find me right now is on Facebook.
1:19:33
I know that might be old news for some of you younger listeners out there.
1:19:36
My Facebook group is called Fatigue.
1:19:39
Fixers, you'll find it if it has a black logo with these gold wings
1:19:43
on it, like it's got gold wings.
1:19:45
That's me and that's new Bill of Health.
1:19:47
I'm Ken New Bill.
1:19:48
I'm a functional nutrition practitioner, holistic health coach.
1:19:51
I'm also a hair tissue mineral analysis professional.
1:19:54
I have the training to actually look at your cellular information,
1:19:57
to understand the disposition of your nutrients and toxicities.
1:20:00
All the things that are breaking you and you don't even realize are breaking you.
1:20:04
We can help get those things mobilized out of your body and bring
1:20:08
you back into balance and vitality.
1:20:11
As Ken said, you know he is.
1:20:13
He is multifaceted in the nutrition world.
1:20:15
And if you wanna learn more about him and his program about hydration and nutrition,
1:20:22
be sure to reach out to Ken via Facebook at New Bill of Health or check out his
1:20:26
YouTube channel or his live seminars.
1:20:29
And I hear you got a podcast in the works.
1:20:31
I do Podcast is coming up.
1:20:33
We're still messing with the Title I, I wanna call it New Bill of Health
1:20:37
so that I can talk about anything.
1:20:38
So that's probably what it's going to be.
1:20:40
We were gonna do fatigue focused.
1:20:42
I think New Bill of Health will be a bit more catchy, but I invite
1:20:45
people to come on out, check me out.
1:20:47
Join the Facebook group.
1:20:48
You can check me out online at new bill of health.com.
1:20:51
If you need a session, I give 15 minute free sessions, 15
1:20:54
minute discovery session.
1:20:55
Let's get on.
1:20:56
Let's talk about what you got going on.
1:20:58
I'll share with you how I can help you and we'll get you moving in
1:21:00
the right direction from there.
1:21:01
But we can kind of vet each other out, make sure I'm the right fit
1:21:04
for you, and I'll definitely refer you to the right place if I'm not.
1:21:07
The right guy.
1:21:08
And again, big shout out to Sam and Andrew for really kicking this on.
1:21:12
Again, thank you to Ken, my longtime friend, for coming on and doing this and
1:21:17
explaining to our Motorsport community all about the importance of hydration,
1:21:21
health, nutrition, and all of this.
1:21:23
I cannot thank you enough for coming on the show.
1:21:25
I think this has been absolutely fantastic.
1:21:28
Thanks so much for having me, man.
1:21:29
You guys are great hosts.
1:21:30
I love what you guys are doing.
1:21:32
I wanna see you do more of this stuff and get, get super big so
1:21:35
I can be like, that's my guy.
1:21:36
I know that guy.
1:21:37
You're awesome.
1:21:38
Your, your driver number is 13.
1:21:40
That's all I'm gonna say.
1:21:41
If they ask, what's your driver number's?
1:21:42
13. Yeah.
1:21:43
And I can say after this podcast, GTM members are gonna be the most fit.
1:21:47
People around the paddock, all across the country.
1:21:50
Anywhere we go, we're gonna be the fittest group you'll ever see.
1:21:53
But in the words of the greats weird owl, remember everybody.
1:21:58
Just eat it or I, I mean, I mean, stay thirsty my friends.
1:22:06
If you like what you've heard and want to learn more about GTM, be sure to
1:22:09
check us out on www.gt motorsports.org.
1:22:13
You can also find us on Instagram at grantor Motorsports.
1:22:16
Also, if you want to get involved or have suggestions for future shows, you can call
1:22:21
or text us at (202) 630-1770 or send us an email at Crew chief@gtmotorsports.org.
1:22:29
We'd love to hear from you.
1:22:31
Hey everybody, crew Chief Eric here.
1:22:33
We really hope you enjoyed this episode of Break Fix, and we wanted
1:22:36
to remind you that GTM remains a no annual fees organization, and our goal
1:22:42
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1:22:47
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