Latest / SOTA Personal Training Podcast / How Much Alcohol Is Too Much Alcohol for Your Fitness Goals? (Ep. 21)

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How Much Alcohol Is Too Much Alcohol for Your Fitness Goals? (Ep. 21) · SOTA Personal Training Podcast

0:00
All right. All right, ladies and gentlemen,
0:04
welcome to Soda Personal Training Podcast.
0:06
We help busy adults get strong and fit and stay that way for a
0:10
really long time. And in this episode, we are
0:12
going to tell you to stop drinking alcohol.
0:17
Thanks for listening and we will catch you in the next.
0:19
I'm just kidding. I'm kidding.
0:20
I'm Coach Sean here with Coach Phil.
0:22
Phil, how are we? Doing good.
0:23
Good. Let's go.
0:24
Good. We are going to.
0:26
I mean, maybe some of you will actually stop drinking alcohol
0:28
after listening to all this. But we're going to talk about
0:30
how kind of misjudging or, you know, under underreporting,
0:34
underestimating things like how much alcohol you consume, excess
0:38
calories, you know, poor sleep and stress, how much it all adds
0:42
up in ways that has horrible effects on your health and
0:45
fitness. Yeah, take it away, Phil.
0:47
How do you want to stop this one?
0:49
Well, I want to frame this like This Is Us giving you guys some
0:51
clarity on what the numbers are. It's a bunch of research, peer
0:55
reviewed research we've looked at.
0:57
They've studied what people think they have and what they're
1:00
actually having in terms of alcohol, total calories, quality
1:04
sleep, things like that, because they have a very massive effect.
1:08
And most people just are confused.
1:10
They're like, I'm eating, I'm eating.
1:12
Well, I ate an apple the other day.
1:14
I, I slept last night and I only had a couple drinks at the
1:17
party. But turns out the research says
1:21
almost always we're underestimating or
1:24
overestimating things. And so this is to help give some
1:27
clarity, to help you kind of uncover what's actually
1:29
happening so you can get better results.
1:32
There you have it. It's great too 'cause we're
1:33
recording this after 4th of July weekend and 3/4 of my clients
1:38
just statistically fell off the wagon last weekend 'cause like,
1:40
how many times did I hear that exact language this week?
1:42
Like, well, you know, I had a few drinks, I had a couple over,
1:45
but it's like, OK, let's go through a few.
1:47
Talk to me about how many? A few was.
1:50
Multiply it by 3.7. 2 correct. That's the real number.
1:54
It's OK. We're not here to judge.
1:56
We're here to coach. I judge a little bit, but I'm
2:00
just saying no. OK.
2:02
Yeah. So once again, I mean, do we
2:04
want to start talking about alcohol?
2:06
Are we going to want to talk about excess calories?
2:08
Yeah. Yeah.
2:09
So looking at the like the numbers here, so you know, did
2:13
this little meta analysis of, you know, the research that
2:15
talks about how often people are overestimating things or
2:18
underestimating in one of them, 88% of people were under
2:22
reporting their calorie intake by 20 to 50%.
2:26
So that's a that's a massive margin of course.
2:30
And alcohol, this one from 1992, they under reported their
2:34
alcohol intake by 47% and the last one is 60% of drinkers
2:40
underestimate their weekly intake.
2:42
Yeah, now let me talk about underestimating and
2:45
underreporting calories 'cause this is just a really big one.
2:48
And not to keep harping on the same thing, but this is, this is
2:52
super, super common when you know, if you're someone who's
2:54
like, OK, I have a weight loss goal.
2:56
I wanna, you know, whatever, lose 10 lbs in X amount of time,
2:59
whatever. On the one hand, it's very, very
3:01
hard to track calories diligently, but we like, we see
3:06
it all the time. Like you just you forget things
3:09
sometimes, like unintentionally or sometimes intentionally,
3:13
conveniently, you forget things. You know, it could be as simple
3:16
as you know, OK, well, I had a couple of those little
3:19
chocolates, like late at night, but that doesn't mean like God,
3:21
I'm not gonna like count that towards.
3:23
Just two little ones. Yeah, just two little ones,
3:25
right? 2 little guys.
3:26
And then other times it's things like, oh, you forgot that you
3:29
cooked that in a whole bunch of, you know, oil or whatever,
3:33
right? Or you forgot that you put all
3:34
of this seasoning and dressing. You know, your salad that looked
3:37
like it was 95 calories with a whole bunch of vitamins and
3:40
micronutrients. And all this stuff was actually
3:42
295 calories because of the 200 calories of ranch dressing that
3:46
you forgot that you put on there, you know, stuff like
3:47
that, right? So, yeah, I mean, I think this,
3:51
and I've said it before, in terms of tracking calories, it's
3:54
virtually impossible to track it perfectly and know exactly how
3:59
much you're putting into your body.
4:02
But we also should be able to do it in a way where we don't
4:05
grossly underestimate it and then totally derail derail
4:10
ourselves from our fitness goals.
4:13
Well, if anything, we just want everyone to be able to manage
4:15
expectations and say, all right, this weekend I went to the BBQ.
4:18
I just did whatever and just know that like that's going to
4:22
be part of the process, but to understand what the effect is so
4:26
that you can potentially change behavior when it happens again.
4:29
Because yes, the difference between 2:00 to 4:00 drinks,
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that could be 405 hundred calories.
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And then you just compound this on this, on this larger level,
4:40
when you break it down, it, it just, it adds up and it
4:43
eliminates calorie deficits. If you're trying to lose body
4:45
fat, it's going to lead to a slow, what's called weight creep
4:48
over time. If we're at a slight surplus,
4:51
you know, multiply a 500 calorie surplus by 20 years and that's a
4:56
lot of, that's a lot of weight. And that's tends to be what
4:58
happens. Yeah.
5:00
And honestly, with this, we've said this 1000 times, but we're
5:04
going to say it again because oftentimes you need to hear the
5:06
same message 1001 times before it finally gets through your
5:09
head is for most of this, for most of you listening to this,
5:13
we're talking about a 2 1/2 day a week problem.
5:17
This is a problem Friday afternoon through Sunday
5:20
evening, OK? It's a weekend problem in
5:23
general. OK, 'cause I know a lot of
5:24
people who are very, very diligent during the week.
5:26
They eat Whole Foods, they maybe even track calories, they do
5:28
their three workouts, whatever. And then on the weekend, it all
5:31
goes to hell 'cause we have so much fun, right?
5:33
And I'm not knocking fun, you know, but if you're really
5:36
serious about your fitness goals, you have to control your
5:39
weekends somehow. You just have to control your
5:42
weekends somehow. So what that looks like is let's
5:45
just do, you know, from a mathematical perspective, from
5:48
like a calories perspective, if you're that person that's like,
5:51
I'm trying to eat 1800 calories a day because that puts me in a
5:54
little bit of a calorie deficit and that's what I need to keep
5:57
getting the body that I want, right.
5:59
So if you're doing that for five days a week, I'm not saying you
6:02
have to hit exactly 1800 on the weekend and not have a single
6:05
sip of alcohol or you know, any fun food or whatever.
6:08
But like you can't let that number get up over 3000 or
6:12
something like that. You know, keep it within reason.
6:14
You know, maybe you had a little bit more fun food, you ate 2002,
6:17
1100 calories, you had an extra snack, something like that.
6:20
Like whatever, it's not going to kill you and it's not going to
6:22
totally derail you from your goal.
6:24
But 3000, some 100 calories of food, plus a whole bunch of
6:27
alcohol on top of it, which you forgot to count the calories up.
6:30
Now you're in big trouble and you just erased any calorie
6:33
deficit that you might have built up over the last week or
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two. Right.
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I think most people when they go into the weekend, there's just
6:41
too many like unknowns or like, I don't know what I'm going to
6:44
eat for lunch. And then like they just kind of
6:46
go off of a whim and we do that. We're going to end up eating
6:50
more out of emotion or convenience.
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And usually it's going to be together.
6:55
So that's usually stuff that's going to be higher calorie, like
6:58
it's going to 1 be more costly, it's going to maybe it'll taste
7:01
good, but then it's just going to be way too many calories
7:04
because of the way it's prepared.
7:06
Yeah. Like for, for dinner, I, I think
7:09
it was like a, maybe it's a Gordon Ramsay thing or someone,
7:12
Anthony Bourdain maybe. But he was talking about when
7:15
you go to like an Italian restaurant and you get right and
7:18
you, you go there and you get your noodles and you're like,
7:20
well, it's, it's a good amount of food, but like, well, it's a
7:23
big deal. But he said from the moment you
7:25
walk in to the moment you've left, if you have, you know,
7:28
appetizer main course, couple things he's like you will have
7:31
ingested a full 2 sticks of butter before you leave.
7:36
And you think about, you're like, well, God, that is
7:38
probably why it tastes so good is there's just so much stuff in
7:42
it. And yes, they're good chefs, but
7:43
like, it's just very dense in calories.
7:47
That's why it's good, and why you need to take a nap
7:49
afterwards. Right.
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And I have to rant in tangents on Italian restaurants because
7:53
they're so great. But like Italian restaurants are
7:56
are not good for 99.9% of the people in the modern world.
8:01
Like the way Italian restaurants work, they're great.
8:04
If you've been like starving in the desert without food and
8:08
water for three to four weeks, OK, because you are like
8:11
depleted of all nutrients and everything right now.
8:15
No one in the modern Western world deals with this, which is
8:17
why this is really bad because none of us are ever actually
8:19
hungry. So then when you go into the
8:21
Italian restaurant and they give you 1800 calories of bread plus
8:26
astronomical amounts of olive oil before.
8:27
You've even eaten your main meal.
8:29
Before you had any protein or anything like that.
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That's nuts. Yes, It's like this is great if
8:34
you are an absolute starvation. OK, which none of you listening
8:38
to this, I hope have ever experienced and I never have
8:40
either. OK, so it's great if you've been
8:41
starving in the desert for months, months and months.
8:43
Get some water with it too. OK, don't start with a drink
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when you go in there. But it just, it's not good for a
8:50
society in which we have access to food all the time and most of
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us never go more than five to six hours without eating.
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They just pile on thousands of calories, mostly from carbs and
9:00
oils and butters, and it tastes phenomenal, which is the
9:05
problem. Hyper palatable.
9:08
As they say, not in the process, but it's just a lot.
9:12
Yes, and like I the other thing that I was, I'm sorry, I have so
9:15
many like rants in my head that I want to go off on today.
9:17
I'm just in one of those moods because like talking about just
9:21
weekends in general. Here's the other issue that I
9:23
see, you know, with most people and like I'm I'm, you know, I
9:26
could even put myself into this category sometimes.
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Whoops, there goes. There goes the.
9:31
Our setup in here is earlier today.
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The problem with like the problem with with weekends and
9:37
with trying to kind of stick to a fitness and nutrition routine
9:40
too, is, you know, I hear this all the time from people who say
9:43
like, yeah, well, I have this thing going on this weekend.
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So then after that I'm going to really be on track or whatever.
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But then what you don't realize is you end up having like a
9:51
thing like, if not every other weekend, maybe even every
9:54
weekend, like there's always a thing.
9:57
And don't like, you know, don't worry, this is a good thing.
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This means that like, people like you enough to like socially
10:01
hang out with you, which is great, right?
10:03
But there's always going to be another thing every weekend.
10:06
So if you use everything as an excuse to eat 700 extra calories
10:10
and four extra alcoholic drinks, well, then the things are
10:14
setting you back and making it so you can't change your body.
10:16
Also, you have to get control over the things.
10:19
You have to go. I mean, like, your friends would
10:20
probably respect you more if you actually just went to the thing
10:23
and said I'm not gonna drink today because not 'cause Sean
10:25
and Phil told you to, but because it would actually be
10:27
good for me, for myself, right? And then maybe your friends
10:31
would catch on, too. And then we'd all have a
10:32
healthier society. Yeah, yeah, it, it's a slow
10:35
process. Yeah.
10:36
We, we had a, a client a while back and he, he and his wife,
10:41
they're, you know, thanks double income, no kids.
10:43
And so they had time and they, they would go to like lots of
10:46
their niece, nephew birthdays. And this guy went to a different
10:50
kids birthday party every weekend just because they one
10:53
had free time for it. And every single one I was like,
10:57
oh cool, what'd you eat? It's like, you know, pizza and
11:00
cake, you know, and, and like once and it's not your birthday,
11:03
like every time he would go. And it's just you're around it
11:07
and we're going to absorb what we're around.
11:10
So if you're more social, it will be more challenging, not
11:12
impossible, but you have to be more strongly anchored to the
11:16
reason you're doing this and the greater big picture.
11:20
The only question you need to ask yourself at the end of the
11:23
day is, does this decision get me closer or further away from
11:28
my ultimate goal? And you need 51% more of those
11:32
decisions to be, you know, towards or for your goals.
11:36
And you just got, you just got to frankly give a shit.
11:39
You know, you got to want it, yeah.
11:43
Yeah, exactly. And it's unfortunately even more
11:46
than that. It's even more than 5149.
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Like you need like 80 to 90% of your decisions to be good.
11:51
Yeah, because it doesn't take much to derail you from a
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fitness school. Unfortunately, yes.
11:55
Yeah, that's why this is so hard.
11:57
Yeah, that's why we exist. You know, it's challenging, so
12:00
we get it. But yeah, kind of coming back to
12:03
the idea of the, you know, under overestimation is you just have
12:07
to be more aware of it, which we've talked about before is you
12:10
just don't got to think about it before you go to the party.
12:12
Be like, OK, I'm going to, I'm going to get some water in right
12:15
now. I'm going to eat something light
12:18
before I go so I don't dive head first into the nachos.
12:21
I'm going to set myself a 12 drink limit and that's it
12:25
because I got to drive. Like set some sort of intention
12:29
before you go in. So you have a plan.
12:30
This is all coming back to a plan that you do or do not have
12:34
in place. Yeah, yeah.
12:37
And it's funny too, because this is where we get into that fine
12:39
line of like telling people like how to make a good plan for, you
12:45
know, like, OK, how do I, how do I frame this?
12:48
You know, there's the 8020 rule that you really like and then
12:51
there's sometimes just like the don't fucking do it advice,
12:55
which I like to give more often nowadays, like is.
12:57
There a middle ground. There's not, because.
12:59
Well, the 8020 is the middle ground, you know, like it's the
13:02
middle ground between I think. It's a good starting point,
13:05
yeah, but if people really want to get serious, they got to go
13:08
the Sean. You got to go Sean Protocol.
13:10
Well, yeah. And I mean, it's hard.
13:12
It's hard because like I still on the one hand see, it's it's
13:15
cool when we do this podcast because it's much easier to like
13:17
talk into this hypothetical microphone world where like
13:19
nobody's in front of my face, you know, much more empathy when
13:22
I talk to people in person. I'll be like, you know, yeah, I
13:25
get it. I know a.
13:25
Little more ruthless. Yeah, like on the on the mic,
13:28
it's just like, and especially if you ever do it.
13:30
Yeah, yeah, can do it. Like This is why it's really
13:32
easy for everybody to talk smack on Instagram, you know, because
13:35
there's nobody real listening to you there.
13:37
It's just you and this camera, like, and you fucking dominate
13:40
the world and you're like, yeah, let's go.
13:41
All about. Seven days a week, no alcohol,
13:43
whatever. And then you talk to a person in
13:45
in person and they're like, yeah, things are hard for me.
13:48
And then you're a little bit more empathetic, right?
13:49
Yeah. But all that to say, so like,
13:53
yeah, the the real answer is, you know, we need to give some
13:55
people some empathy and meet them where they're at.
13:58
But there also sometimes is just a hard line.
14:00
And it's like, hey, if you want this goal, you have to do this
14:04
thing consistently and not do this thing pretty much ever,
14:09
right? Or like very consistently, you
14:11
know, and you know, I've said this before, like in terms of
14:16
when we talk about body composition, because that's the
14:18
still the number one reason that people work with personal
14:21
trainers is OK, I want to, you know, I want to burn somebody
14:24
fat. Basically.
14:25
I want to have some muscle mass and I want to have a lower body
14:27
fat percentage. I mean, like, I usually call it
14:30
like 30% or like 1/3 of the equation, but I can even make
14:36
the argument that it's less, that the workout itself is less
14:40
than that. Like let's say, for example, if
14:42
you're doing personal training, and I'll tell this to all the
14:44
clients listening to this, like if you come in here and train
14:47
with me three times a week for 630 minutes, 60 minutes,
14:50
whatever it is, like, that's great and we'll make some
14:53
progress. But 80% of the returns that
14:57
you're going to get and the changes in your body are going
14:59
to come from the way you eat, the way you sleep, kind of the
15:02
way you move outside the gym. Like what we do here in the gym
15:06
just doesn't make that big of a difference.
15:08
What it does is it helps you to build and maintain a little
15:12
muscle mass, but you're not going to build astronomical
15:14
amounts of muscle cause muscle just doesn't come out of the
15:16
body that quickly. And it can help also to prevent
15:20
injury and just make you feel better.
15:22
And but, but like most of it, like 80 plus percent of it is
15:28
your life outside the gym. It's a lifestyle.
15:31
Yeah. Yeah.
15:33
And that's all in terms of, like, seeing the scale move,
15:35
right? It's like, I want to lose 20 lbs
15:37
two weeks ago, that sort of thing.
15:39
What I think people get out of this space from talking to
15:42
thousands and thousands of people who come in, is everyone
15:46
knows what to do. They know they shouldn't drink
15:48
alcohol too much. They shouldn't eat too much.
15:51
They shouldn't eat processed foods.
15:52
They should sleep like there's no surprises.
15:54
There's no snake oil secret shortcuts.
15:57
They're all nonsense and a waste of money.
15:59
But what we do is it help get alignment.
16:01
Like I got I got to bring a metaphor, but like when we are
16:06
the bumpers. OK, so when you start to go off
16:09
of the track, like we're there to say like, hey, let's get
16:12
realigned. You, you skipped last week, you
16:14
missed that one. You went to the beer fest,
16:16
carnival, whatever. But like right next week so that
16:20
we don't go so far off track that it's impossible to get back
16:23
up. I think that's the real value.
16:26
Because what we do in here, you can get strength training
16:28
anywhere. But I, I'd like to think people
16:30
like how we do it. They like our energy, they like
16:32
our motivation and accountability.
16:35
That's the magic. But yeah, no, people don't
16:38
change their body in 30 minutes twice a week.
16:41
We don't promise it. It's the lifestyle. 99.8% of the
16:46
time you're outside of these walls.
16:47
So what are you doing spending those hours?
16:51
You know, that's the big question.
16:52
Well, yeah, and, and, and just I have to mention this too, like
16:55
quick anecdote, you know, when it, when we talk about, you
16:58
know, limiting slash, cutting out alcohol and all these things
17:01
outside the gym is I have a client that I've been working
17:04
with recently. I'm not going to mention her
17:05
name just 'cause I try to keep people anonymous on the podcast,
17:08
but shout out she knows who she is if she listens to this.
17:11
And she's been seeing incredible results over, you know, the last
17:15
six months, basically is down 30 lbs and just looks like a
17:18
totally different person basically.
17:19
Right. And, you know, we were talking
17:22
about it. I was telling her like, you
17:24
know, you're, you're doing a great job.
17:26
You know, you must be doing everything right outside the
17:27
gym, whatever, just kind of congratulating her on this.
17:30
And, you know, then she was kind of like, well, I don't I don't
17:34
get it. Like, I don't get, you know, why
17:36
this is typically so hard, you know, for most people is kind of
17:40
the way she framed it. And then I like, you know, we
17:42
walked through like everything she's been doing recently and
17:46
like the big thing that she said, you know, she has not done
17:49
and and she, you know, made the commitment to do this for
17:51
different reasons. She has not drank alcohol in the
17:54
past six months. And I told her I'm like, OK,
17:58
that's that's like half of it right there.
18:01
Yep. You have not drank any alcohol
18:03
in the past six months. Yep.
18:05
Do you know how many other people have not drank any
18:08
alcohol in the past six months? Like almost zero.
18:11
Everybody, like even the people that are really serious about
18:14
their fitness goals was, well, I'm still gonna have up to you.
18:16
And you know what I mean? Like you didn't drink alcohol in
18:19
the past six months. That's huge.
18:22
It's huge. And like, I mean, you know,
18:25
'cause OK, so I haven't drank alcohol since 2021 and it makes
18:29
a massive freaking difference. Like, yeah, I mean, you know, I
18:32
do some other things, right? You know, I maybe have decent
18:33
genetics, just, you know, whatever.
18:35
But like, you know, and I work out and I eat well, but like,
18:38
not drinking alcohol really freaking helps to be in good
18:41
shape, people. I'm sorry.
18:42
It's just the way it is. There's 2 doors to health and
18:45
fitness in the short, mid and long term.
18:47
One of them is I'm going to do it try to do it with alcohol or
18:50
I'm going to try to do it without alcohol and tell you
18:53
what that that one with alcohol, you open the door and it's a
18:56
flight of steps going upward. OK.
18:59
The other door, it's not quite a slide, but like you can just
19:02
it's not that much. It's not as much work, OK, When
19:04
you just say no to that, you will sleep better.
19:07
You will make better choices in your food, probably because
19:12
you're also sleeping better. Like alcohol is the gateway to
19:15
success with many other things because it just robs us of our
19:19
money, our sleep, our her soul. Like we're not here to judge,
19:23
but like, if you want to cut one thing out, you can cut alcohol.
19:28
You don't need it. Like we need food.
19:30
It's going to have the biggest effect.
19:32
We've seen this dozens of times when people just say no alcohol
19:36
it everything gets aligned. Yeah, yeah, no, 100%.
19:42
And by the way, your metaphors are pretty good today.
19:43
I like the, the, the steep stair one or whatever.
19:46
Yeah. It kind of made me like feel
19:48
like a little creeped out at first.
19:49
I'm like, are we going up like to heaven like through like the
19:51
stair one or whatever? Well, and it's weird 'cause like
19:53
right now I'm like, I'm actually, I'm running a little
19:56
experiment as we do this episode and I'm like asking myself like,
19:59
am I gonna die? Because So I'm drinking this
20:01
coffee for those of you who are viewing on this thing and like
20:04
so. No.
20:07
I. Just OK, Yeah, yeah.
20:09
So tangent, tangent, tangent. Among all the tangents is I just
20:12
told you that I don't drink alcohol, but I do still enjoy
20:14
caffeine, right? And I probably, you know, I keep
20:19
it under the limit of what they recommend for how much you
20:21
should drink, right. But this is my third cup of the
20:23
day, you know? And so like this one though, we
20:26
got these new coffee pods out here and like, I didn't know
20:28
there's like the purple one that's like, I guess it's like a
20:31
super espresso 1. I don't know.
20:33
They're just espresso shots. They just go, yeah, yeah.
20:36
Did you add that to a regular coffee?
20:37
No, no, no. So like OK, what I did, this is
20:40
my third one. Keep in mind I had one at home,
20:42
one regular 1 here and then this little shot 1.
20:45
And so I'm like, but I don't like the shots 'cause I like to
20:48
sip my coffee. I don't want it to just be like
20:49
a little when then done, you know?
20:51
And so I'm like OK, well I don't want that quantity.
20:54
I want more. So like I had the little orange
20:57
pods. So I pressed it and I'm like
20:58
that's it, that's all I get. So then I just pressed it again.
21:01
So then more is coming and I did like 3 or 4 times.
21:04
So I don't know if this is this, this is more liquid in the same
21:07
amount of caffeine, or this is like a triple quad bomb and I'm
21:10
about to have a heart attack. Probably A at least a triple
21:12
bomb. OK.
21:13
I mean, there's got to be more caffeine in there in that second
21:16
pass, right? So yeah.
21:18
So we'll see how this goes well. But if we need to stop, we'll
21:21
get the AED machine just exactly if you're starting to lose it.
21:24
Yep, exactly. Plus Coach Blake's in the gym.
21:26
He's, he's, you know, AED certified and all that stuff.
21:29
I'm. Looking at him.
21:30
We got to smack talk him a little.
21:31
Bit we're all CPR certified. We did the training.
21:33
Yep, Yep. We did the staying alive on the
21:37
dummy. We can.
21:38
We got you guys, don't worry. So anyway, we're kind of at the
21:41
halfway point of this episode, and I'm going to come back to
21:43
what I said at the beginning. You guys should all stop
21:45
drinking alcohol. Yep, Yep.
21:47
So now we'll continue knowing that most people aren't going to
21:49
actually do that, but we'll continue with the rest of it.
21:52
They. Can they can.
21:53
OK, our job is to continue to to to sing the the praises and say
21:58
here's what to do. Here's the information.
22:00
We'll help you implement it, but you got to want it.
22:02
We can't. We want it more than you.
22:04
And we always, not always, we often do.
22:07
Like we want the best for everyone we work with, not just
22:09
ourselves, but but everyone in this space.
22:12
And so our job is just to keep bugging you until you're like,
22:16
fine. Like, if I can convince one of
22:18
you to stop drinking, I'll be so pumped.
22:20
So come in and let me know if you say, hey, I'm going to stop
22:23
drinking. And then we'll do like a monthly
22:24
check and be like, yeah, I'm still sober.
22:26
And I just, I want you to ask you guys, ask yourselves this,
22:29
like take a minute, whatever, pause the episode, but
22:31
essentially ask yourself, if you took alcohol out of your life,
22:35
what would it look like? And what you would you gain from
22:39
that lifestyle or what would you remove or what would you like
22:43
lose out on? And then ask yourself, you know
22:47
what makes more sense? Because you can still very much
22:50
do everything you want without, I'll call, except for, I guess,
22:53
a whiskey tasting. But listen, I don't know, you
22:58
spit. It out, taste it and spit it
22:59
out. Is that a thing?
23:01
Maybe. Would that be disrespectful,
23:03
Austin? Is like a bourbon efficient out.
23:04
I know. And I tried to go drink at his
23:07
house and learn how to drink it, and it just tasted like it was
23:10
just burning and I didn't get it.
23:12
And then I just got drunk. And then I couldn't drive home,
23:15
so I had to get a ride. And I was like, what happened?
23:16
I thought we were just sipping. They're tiny, but I had probably
23:19
12 of them so. OK so 4th tangent and rant or
23:22
whatever this is, we got to talk about Austin.
23:24
I do mention Austin by name, shout out Austin.
23:26
OK so is if we could get him to stop being a bourbon aficionado
23:30
and to actually sleep more than like 5 hours a night, do you?
23:33
He could be like in the World's Strongest Man competition.
23:36
He's got that natural strength. Oh my.
23:38
God, we worked out together for like 3 weeks in a row last and
23:42
by the end of the third week he was already like whipping my ass
23:45
on all of like the strength stuff, you know what I mean?
23:46
And I've been like tramping and 10 years.
23:48
Like what do you just like, no, it's not that much weight, dude.
23:51
When he gets after it, that dude just his his whole physique
23:54
changes. I know, and he can just turn it
23:56
on when he wants. It's it's it's awesome.
23:58
He's a shout out. He's wasting his genetics.
24:01
He's like those Minnesota United soccer players that freaking get
24:04
crunk at Crave till 4:00 in the morning the night before game
24:07
day. Oh my God no, it's a thing.
24:09
Yeah, about that. No, I do know about that.
24:11
My ex-girlfriend used to date them or mess around with them.
24:14
I know, I know the details OK. One day Austin two years ago
24:18
came in and he was like, I want to see even part of the 1000 LB
24:21
club, which is accumulation of your squat, your bench and your
24:24
deadlift. And he's like he.
24:25
Just does it and he. Just did it he's like all right,
24:28
I think he put like 285 on the bench press and just like dead
24:31
lifted 400 some odd pounds. We haven't touched that weight,
24:34
but he's been he had been getting a lot of volume in
24:36
otherwise but anyway bam automotive next door.
24:39
Those guys are great if you need your car worked on oil change
24:42
while you're here for a session, I'll give them a plug.
24:45
Shameless plug. Oh wow.
24:46
Let's move on. We'll kind of realign what's our
24:48
time at 24? Oh, we got like 20 minutes if we
24:50
need, Yeah. If we need it, yeah, always need
24:52
it. So OK, alcohol, we're going to
24:55
probably come back to it a little bit.
24:56
But overestimating sleep and stress, people overestimate
25:00
their sleep by .8 to 1.2 hours every night, which is a big
25:06
difference. If you're looking at like 7
25:08
versus 86 versus 7, that's a lot.
25:13
And then also with stress, like there's a study in 2012,
25:16
people's perceived stress was measured and then they looked at
25:19
cortisol as an actual stress response.
25:22
And people, they tend to not say they're not as stressed as their
25:27
body is reflecting. We talk about cortisol, which is
25:31
also going to be affected by alcohol and sleep.
25:33
It's all interwoven together on that.
25:36
Cortisol does change how your body metabolizes, you know, fuel
25:40
and how our body allocates resources.
25:43
Big picture, you know, again, we got to check in with ourselves.
25:47
Stress is some stress is good. It's there for a purpose.
25:50
Too much is not good. So anyway, you got to work it
25:54
out a little bit. Anything on sleep and stress you
25:57
want to add to that? Oh, you know, let me go over it
26:01
just because in terms of like, what to do about it, right,
26:05
Rather than just, you know, yeah, we hear this all the time.
26:08
It's like, what to do? OK, let's talk about sleep
26:12
'cause I certainly can't tell people like the best ways to
26:15
make it so you have less stress. That's almost like unrealistic.
26:18
But let's talk about sleep because this will help anybody
26:22
even regardless of your situation in life, whether
26:25
you're that busy adult, you know, 40 years old with two, you
26:29
know, young or teenage kids and you know, a really busy job and
26:32
all that stuff and you can barely even get enough time to
26:34
sleep. Or you're that 18 year old kid
26:36
who stays up playing Grand Theft Auto too late at night.
26:38
Like all of these tips will help pretty much anybody is you just
26:43
have to prioritize it, right? You have, you have to say, OK,
26:47
what time should I realistically be falling asleep by?
26:51
And for most people, that's probably somewhere in like the
26:54
9:00 to 11:00 PM range. If you're someone who thinks you
26:57
don't need to fall asleep until after midnight and you have like
27:00
a regular, you know, either day job or school shift or whatever,
27:05
let's talk about that because most people I think should be
27:08
getting to bed sooner than that. And you, you just have to do a
27:11
couple things to make it so that you fall asleep on a regular
27:16
basis around that 910 or maybe as late as 11:00 time.
27:21
And the way that you're going to do that is start your day by
27:25
seeing some of the morning light early in the morning.
27:28
That way you're not just in like a dungeon with artificial lights
27:30
all day long, like a lot of us like to live nowadays.
27:33
So you get out in the morning, maybe see some of the natural
27:35
light that tells your circadian rhythms, you know, oh, hey, it's
27:37
morning. So later today I'll go to bed
27:40
naturally, right. And then it'll actually help you
27:42
produce melatonin. Like this is.
27:43
There is some science behind this.
27:44
This is not just wacky me saying, oh, seeing the sunrise,
27:48
you know, absolutely true. Yeah.
27:49
So it's do that. It's all the simple stuff like
27:53
wind down your electronics, you know, late at night.
27:56
Don't play Grand Theft Auto. Don't be on your phone doing
27:59
reels. Like have a have an electronics
28:02
cut off time and be serious about it.
28:04
And in terms of like your work emails and the stuff that you
28:07
apparently need to do late at night.
28:09
Like, I get it on the one hand because lots of us have jobs
28:12
where we do kind of have to do that.
28:15
But I think very rarely does it have to be something where you
28:18
are legitimately doing stressful work after 8:00 or 8:30 PM, you
28:23
know, not a good idea. And yeah, exactly.
28:25
And also, if you get into the habit of, you know, getting to
28:28
bed earlier, you'll probably wake up with more energy and
28:30
actually get some stuff done in the morning rather than dragging
28:33
ass until noon, you know? So there's that, you know, sleep
28:39
in a cool dark room. All these other sleep tips that
28:41
we could give get. Rid of the blue light.
28:43
You know, turn your lights off early, Dim the lights like
28:46
create a create a Restful environment.
28:48
Yes, don't drink a 500 milligram caffeine bomb after noon.
28:52
It's still before noon as we're recording this right now, I.
28:54
Don't know. We'll see.
28:55
We'll see what that Half Life is going.
28:57
But yeah And yeah, get that damn TV out of your bedroom.
29:01
Just get it out of there. Yeah.
29:03
That's the last thing you want to do before bed is watch some
29:06
Jack Reacher epic show. Katie was up the other night
29:12
watching some show and we haven't done this in a long
29:14
time, but she had a little kick and she was like, I watch it way
29:16
too late. I was crying.
29:18
It was like 2. AMI was like I was sleeping.
29:21
Usually I can't, but I fell asleep that night.
29:22
I was talking. Yeah, can we talk about Grand
29:25
Theft Auto for a second? Yeah, quite cool.
29:28
All right. Yeah.
29:29
Yeah, a new one's coming out. Is it Phil would know that?
29:32
OK, No. We're going to play by.
29:34
You and me. Play video games.
29:36
Yeah, like, by the way, for all of those of you who think that
29:38
Phil's, like, a respectable adult with a family, he does
29:41
have a PlayStation with Grand Theft Auto at his house.
29:43
He does. He has it.
29:44
OK. There's Grand Theft Auto.
29:46
And it's funny, 'cause, like, so I haven't played video games
29:49
since I was, like, in, you know, 20 years old, basically.
29:52
And I don't do it because I have kind of an addictive
29:53
personality, which is why I avoid, like, all the bad stuff
29:56
'cause I know once I start going down that path, it's never gonna
29:59
end. Like you will never see me come
30:00
into a gym again if I start playing GTA.
30:03
Yes, 'cause I will get hooked you saw.
30:05
Played that we had a game night at our house.
30:07
Yes. And your eyes lit up like a kid
30:10
who just, I don't know, yes, a kid owned candy Exactly.
30:13
And I was like, oh, oh boy, this isn't, this isn't good for you.
30:16
No, it's definitely not. Yeah, so that's why I don't
30:18
even. I don't even start that shit.
30:19
I haven't played, but since just for the record, I ain't got time
30:22
for that shot. I gotta do all.
30:24
Sorts I mean, I'm sure you don't, but you do have the game.
30:26
I would like to, you know, you know what's really cool about
30:29
that though? Like, isn't it great that we
30:31
live in this society where there are so many things that can
30:34
either get you cancelled or get you into trouble or whatever,
30:37
yet that game is allowed for people, particularly young males
30:41
under the age of 25 who don't have fully developed brains.
30:44
They're like, that one's fine, yeah.
30:46
Literally the premise of the game is you violently steal
30:50
cars, murder people and pick up women off the street.
30:54
Like that's what what? Oh oh, the the camera just went
30:57
down when I was talking about GTA.
31:00
All right, I guess I'll keep rambling.
31:01
Well, that's cool. So Phil's fixing the camera.
31:03
We. Should probably try to wrap it
31:04
up, I don't know what. Happened.
31:05
I know why we should wrap it up. So this turned into the the
31:08
Grand Theft Auto episode. But like seriously, think about
31:11
that. The premise of the game, I'm
31:14
just still rolling here. The premise of the game is to
31:17
murder people, steal cars and grab women off the street and
31:21
put them into the passenger seat.
31:23
Like, that's what you do in that entire game.
31:25
And this is what we like. All the things that are made
31:28
illegal in this society or are frowned upon, and that game is
31:31
just fine. It's like, oh, you kids can just
31:33
play that. It's rewarded.
31:34
Yeah. Yeah, could get money for it or
31:36
something. Exactly.
31:37
Yes, frickin wild. Priorities society, dude.
31:42
And just no more. It's OK.
31:43
We got these two. We're just gonna.
31:44
Yeah. Don't worry about that one.
31:45
It's fine. That's fine.
31:47
Are they still? Going.
31:48
I'm still going. Yeah, yeah, yeah, I'm still
31:49
talking on here. Don't worry about the camera.
31:51
No, we're gonna run. We can we can stop talking about
31:53
GTA and start talking about the better actionable steps for
31:56
people, OK? So there's a few bullet points.
31:58
We'll kind of go through these somewhat briefly, but you know,
32:02
why does the disconnect happen between like, I think I'm having
32:05
a couple drinks and I'm having more?
32:07
A couple of things, some psychological principles.
32:09
One of them is called the, they're called cognitive biases.
32:12
So we've got one called optimism bias, which basically means we
32:16
are just wired to like not feel bad about ourselves and have
32:19
like an optimistic thing. It's like, oh, it's OK, I didn't
32:21
have that many, even though we know we had more and we tend to
32:24
lie to ourselves so that we avoid feeling crappy about what
32:28
we did. And then there's recall bias,
32:30
which just means we just don't remember things properly in our
32:33
own favorites. Like, I can't remember.
32:35
So I probably only had a couple because it's way more convenient
32:38
to tell us as your coach. I had a couple and I had I had
32:41
seven shots of patrone with a lime, some salt.
32:46
OK, which so? Sorry, I had a joke on that.
32:48
Go on, go on, go on. So, and then another one is if
32:52
you're using trackers like the, you know, we did an episode on
32:56
the, the Apple Watch, right? Doesn't track your steps
32:58
properly, your activity, they're still OK, but the specificity is
33:02
not high enough to use. And you know, my fitness Pal,
33:06
even if you scan a label and you weigh things, it's still not
33:09
perfect. There's always a margin of
33:11
error. So you just, you have to know
33:13
that going into all of this. And if you estimate on the
33:16
estimate on the low end for everything, you're going to have
33:18
a massive swing, which is why people underestimate by 20 to
33:22
50%. And then they're like, well,
33:23
what the hell, What's going on here?
33:28
Yeah. Consequences So you know what's
33:32
going to happen if we underestimate for 20 years if
33:35
500 calories over OK, 52 pounds, 52 lbs yeah, 500 calories every
33:41
day it's a pound of. Fat a week, it's 52.
33:43
No, I know. I'm just like you're going to
33:45
500 a day, 500 a week's a problem anyway going.
33:47
Well, that's and that's not that high.
33:49
Most people are eating well over that as far as a surplus if
33:52
they're not following some sort of plan or structure.
33:57
So it's a slow creep. You don't notice something
34:00
immediately when you go to the Italian restaurant other than
34:02
you need a nap. And that's why they have, like,
34:03
coffee, you know, little dinner, favorite things and alcohol,
34:08
more alcohol. You want some port.
34:10
Yeah. It's like, what is that?
34:11
I don't know. Sure.
34:12
Yeah, it's. But you know, this all leads to
34:16
increased overall body weight, which is going to, it's linked
34:19
to, right, things like fat gain, insulin resistance, which is
34:22
going to be a precursor to pre pre diabetes, just overall
34:26
chronic disease. And it's all tied to the fact
34:29
that we're just carrying a lot of extra weight on our body.
34:34
So, you know, beyond that action steps like if we can try to sum
34:38
it up in 2 to 4 bullet points as far as one of them's on alcohol,
34:44
calorie, stuff like that. What would you say, Sean?
34:46
If you're going to play GTA, play it without alcohol, and if
34:51
you're going to drink alcohol, do it without GTA.
34:55
Don't do both at the same time. No.
34:58
OK, OK. I mean like 2 to 3, like the
35:02
four, two to four bullet points on like what people should do,
35:04
like actual place. Basically, don't don't break
35:06
more than one law at a time, you're saying?
35:08
Correct. But my friend Chasey had a
35:10
lawyer friend and he said if you're going to break a law,
35:13
just don't break 2 at the same time.
35:14
If you're going to drink, don't speed.
35:16
If you're going to right, like, which is very funny, but it's
35:19
like it's way easier to defend that.
35:21
Then if you have two offenses, then you're like, you were
35:23
driving, you know, drunk and you were speeding.
35:26
A bad example. That's one he used though.
35:28
And so it's kind of like synonymous with this.
35:30
Like if you're going to have alcohol, great, but don't also
35:32
have alcohol on going McDonald's at 2:00 AM and not sleep and
35:36
then wake up and go back to McDonald's 'cause I forgot you
35:38
went in the 1st place. It's, it's this compounding
35:41
variable. So you get to choose pick your
35:43
poison, if you will. Tonight I'm going to have a
35:45
couple drinks, but I'm going to get home at 8 and be in bed by 9
35:50
so I can be in bed by 10 when that alcohol is out of my.
35:52
System said. No one ever like that.
35:54
Is that ever happened? It's not.
35:55
True, it's. Good.
35:57
It's hard though. It's challenging.
35:58
It's possible, yeah. You guys can do it?
36:03
Yeah. Anything else with alcohol you
36:04
want to hit? Oh, I could ramble.
36:07
I mean, I'm just, I'm just going to plug it again.
36:08
I'm just going to tell it like it is to people who actually
36:11
just were really serious. Like, like I said, I haven't
36:13
drank alcohol for the last four years.
36:15
Not that I had a drinking problem, so to speak, before
36:17
that, but I, you know, used to drink regularly enough for about
36:21
8 or 10 years there. And like when you cut alcohol
36:24
out and you want to try to get shredded or have the best body
36:28
composition you've ever had, boy does it get a lot easier.
36:31
Like it just, I'm sorry, sure, life is a little bit less like
36:34
fun, so to speak, but man, does it get easier to have the body
36:38
that you want. I'm just saying people.
36:41
Like life is way more fun when you have the the goggles off of
36:44
the mask of alcohol too. You know, yeah.
36:46
Well, yeah, I don't say no to alcohol, but I will have I will
36:49
have 1:00 to 2:00 every one to four weeks and then when I
36:53
happen is that. Underreported.
36:54
Phil, are you underreporting it? Is it 2 to 4 every?
36:58
I didn't count the patron, but. OK, Yeah, it's easy.
37:01
No. Because I notice now when I have
37:03
when I have even one, I just feel kind of foggy and then I
37:06
feel like I'm not present and then like I just don't feel good
37:10
about what that is for like my kids.
37:12
And like it always messes with my sleep.
37:14
What? One to two drinks, I can feel it
37:16
the next morning. Why do you drink when you?
37:19
Drink. Oh, sometimes it feels like you
37:21
gotta, you know, like you want to get outside the plane of
37:24
normalcy and it kind of changes your thinking pattern.
37:26
It is like a little bit of like a deviation where I was worried
37:30
about this, this and I had a drink and I worry a little bit
37:32
less about it, that sort of thing.
37:34
But why people do is really multifaceted and we're not here
37:38
to like necessarily judge. And if you need help cutting it
37:40
out, if you're like, I can't imagine not having a drink every
37:44
night, you know, then then get some help for bigger reasons.
37:48
But as far as like your overall health and Wellness and your
37:51
results and your longevity and your health span, consider
37:56
reducing drastically or removing it.
38:00
Try it for a week, see how you feel.
38:01
If you really miss it, sure, add a couple back in, but you're
38:05
probably not going to miss it. Exactly.
38:07
So there you have it. I mean, Phil is going to give
38:09
you the consider reducing it and I'm going to give you the cut
38:11
that shit out and don't drink again.
38:13
And if you go somewhere in the middle, you're be golden.
38:15
Or no, If you just stop, you're going to be golden.
38:17
No, but yeah, just there. Once again, we're back at the
38:20
beginning. Stop drinking alcohol.
38:21
That's all this episode turned into is Stop drinking.
38:23
Everybody stop drinking. Yep, exactly.
38:26
Well, cool. Yeah.
38:27
Final takeaways. You can't manage what you don't
38:29
measure. It'd be accurate enough.
38:31
You don't have to be perfect, but you got to be striving for
38:34
it. Yeah, can we please title this?
38:36
Stop drinking alcohol or something like maybe even with
38:39
an F bomb like with an F bomb with like the asterisks.
38:42
Yeah, I like that actually. Stop fucking drinking fucking
38:45
alcohol. You fucking.
38:46
I'm sorry. I'm sorry.
38:47
Don't. I think this was a a good one.
38:49
We got a little silly and off track, but yeah, I think, I
38:52
think this is a message. Is clear because here's the
38:54
thing, like and to rant just one more one more like here's the
38:57
thing. Yes, it was silly and it was
38:58
stupid and it was some simple advice.
39:00
So don't don't drink. That's all I listen to this for.
39:02
Duh. Yeah.
39:03
And if you actually do that, then all this other wishy washy
39:06
crap that you've heard us say in the other 18 episodes we had, it
39:10
just doesn't even matter that much because you stop drinking,
39:12
which means that you drastically reduce your caloric intake every
39:15
week. All your other health markers
39:16
are improving your the domino effect of having more energy.
39:19
You want to exercise more, you sleep better.
39:21
So yeah, stop drinking. And it solves like 1000
39:24
different problems that you have in your health.
39:25
So it is that simple. We overcomplicate it with all
39:28
this crap. Stop drinking.
39:30
Done. Yeah, cut it out.
39:31
Boom boom. We will see you guys on the next
39:34
one. As always, need some help
39:37
getting things aligned. Give us a shout.
39:39
Thanks for listening everybody. Peace.
39:41
See you next time. Well, there.