January 1, 2025 • 43 mins
This episode explores how to drink responsibly while still pursuing fitness and health goals. The coaches discuss alcohol's effects on metabolism, recommend strategies for managing consumption, and emphasize the importance of moderation and planning.
• Discussing the relationship between alcohol and exercise
• The latency of alcohol's effects on wellness
• Caloric content of alcohol and its nutritional value
• Strategies for alcohol consumption management
• Tips for choosing healthier alcoholic beverages
• Recommendations for minimizing hangover effects
• Maintaining fitness momentum after social drinking
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
If you guys don't drink, then you're probably not
really interested in thisepisode.
But if you're like us and youenjoy a glass or four
occasionally, I have somethoughts on this.
It's a common issue, so we'lljust kind of chop it up and see
where it goes, with our own sortof viewpoints and anecdotal
experiences with alcohol,exercise, nutrition, health in
general.
(00:20):
Yeah, yeah, yeah, yeah, welcometo coach's corner, episode 45.
I am coach justin and I'm coachethan.
And today, folks, as we roundout this year and move into the
(00:41):
next year, we're going to talkabout alcohol.
And can we booze and lose?
Can we build significantamounts of muscle mass while
drinking alcohol?
How much alcohol should onedrink?
All of it, yeah, none of it howdo?
we, yeah, as much as isavailable.
How do we, um you know, createa healthy relationship around
(01:02):
alcohol?
Speaker 2 (01:02):
this is assuming that you guys drink.
Speaker 1 (01:04):
If you guys don't drink, then you're probably not
really interested in thisepisode that's uh.
But if you're like us and youenjoy a glass or four
occasionally, yeah, I have somethoughts on this.
It's a common issue, so we'lljust kind of chop it up and see
where it goes, with our own sortof viewpoints and anecdotal
experiences with alcohol,exercise, exercise, nutrition,
health in general.
Speaker 2 (01:24):
Yeah, yeah, so how to ?
Speaker 1 (01:29):
keep the compass pointing the right direction.
Keep that North Star Towardsthe bottle, towards right down
the bottle.
Yeah, can you find happiness atthe bottom of a bottle?
Speaker 2 (01:40):
Ethan Only if you eat the tequila worm.
Speaker 1 (01:43):
You know an interesting way that it was put
to me at one point she was using.
She was talking about like itwas like a business podcast and
it was like more in line withhow to um train staff well, but
then she used alcohol as ananalogy and I thought it was
interesting.
So it goes like this thelatency between cause and effect
(02:07):
is the most important aspect ofany behavioral change.
In other words, we all knowwhat happens if you drink too
much alcohol you get hungoverand hangovers fucking suck
Especially as you get older,especially as you get older,
it's just like oh my God, it's 4pm and I still feel like I
can't even like keep my eyesopen.
(02:28):
Yeah, um, but the problem isthat the hangover is a day later
because, because, immediately,there's no latency imagine if
you drank and immediatelystarted throwing up then you
would probably be like oh,forget that, that's terrible
it's never gonna do that thefire makes my fingers burn.
Oh, I'm not gonna touch the fire, yeah, yeah.
But imagine if, like, when youtouched it was like.
(02:49):
It was like, you know, the mostamazing euphoric experience of
your life.
For hours you're just like, oh,this feels so fucking good and
then, like, later, you hadblisters.
The latency of the cause andeffect is what changes behavior.
So this woman was using it incontext of like.
As soon as an employee doessomething, you need to
(03:10):
immediately correct it, becauseif a if time goes by and you
don't address it, the thelatency of the consequence is
what does is what does ordoesn't change behavior and
right the disconnects.
Yes, like huh, it's like whenyou're training a dog not to use
like employees as like dogs.
But you know, when you'retraining a dog, you can't like,
(03:30):
let them, uh, you know, dosomething bad and then, like, 10
minutes later, start yelling atright the next day what it's
like right in the act.
Speaker 2 (03:39):
It's the same same with your partners, you know.
Speaker 1 (03:42):
Yeah, totally no, but it is interesting because I it
is that.
Speaker 2 (03:46):
I think it is a similar thing.
It's like you can't harborsomething and then bring it up
in a fight or a conflict,exactly and like well last year
you said this, and now that I'mupset about this thing, you been
holding on to this forever yeah, like all of a sudden it's some
doesn't have some fire poweranymore.
Speaker 1 (04:02):
Yeah, so that's how it works with alcohol, where
it's like because the hangoveris later but the joy is now,
that's where it becomes aproblem, right?
I thought that was reallyinteresting, because we all know
what's going to happen if wedrink too much.
Yeah, but yet we still do itbecause right away it feels
(04:22):
really good and that can even be.
Speaker 2 (04:24):
you know, that's an interesting perspective and I
also feel like that even appliesto like weight gain you know
being the core process of thispodcast is about, though, but,
like, if you have a certain goalset, drinking is never going to
feed weight loss, it's justit's inevitably not going to be
the case.
It's just empty calories theway they.
You know it's like they.
Sometimes people consideralcohol.
The fourth macro.
(04:44):
I've heard that Because it'sper gram has seven calories, as
I understand it, and however,you're measuring grams of
alcohol in a liquid, butMilliliters.
But it'd be evident the caloriedensity is not falling in line
with carb, fat or protein, andso it has its own like little
calorie profile and but.
But it is interesting because II saw this whole rabbit hole.
(05:07):
I watched this whole video ofhow your liver processes it and
basically it goes completely tofat storage.
Yep, like they're like people,it's a toxin yeah, and it's just
the way.
The calories within the out,because there are calories
within alcohol, but they'rebasically not able to actually
be utilized for energy, and soyou might be tired and have a
couple beers and feel moreenergetic, but that's just from
(05:29):
the effects of the byproduct,the I forget what, what the that
thing that actually makes youfeel drunk.
It's spacing on me now, but youknow the there might be these
perceptions of energy and thingslike that, but fundamentally
the alcohols has calories butactually cannot be used like
those calories are not zero.
Speaker 1 (05:47):
They're used for anything.
Zero, yeah they 100 get storedas fat and then, on top of that,
because it is a poison, yourliver kind of shuts down normal
metabolic functions and goesspecifically towards
metabolizing this toxin in yoursystem.
Meaning that while your body ismetabolizing alcohol, which is
(06:10):
like one drink per hour so ifyou have four, that might be
four hours of your day, or twoor three hours of your day, or
whatever you're not activelyburning fat because your body is
diverting all resources towardsdetoxing this poison out of
your body.
Speaker 2 (06:24):
So there's the delayed repercussion, both with
hangover and also for thepotential.
Speaker 1 (06:30):
Yeah, I mean think about it, let's say you have,
you know, four or five drinks anight, which might seem like a
lot to some people, but trust me, I know people that do that.
Speaker 2 (06:38):
That's very easy, especially if it's a longer
night, you know.
It's like you if you're hangingout and enjoying a long dinner
and evening with friends andit's a six hour experience yep,
and people get there.
Speaker 1 (06:49):
You have a glass of wine, you have a glass of wine
at the beginning of dinner.
You have a second.
Someone's going around fillingyour glass up for you.
Speaker 2 (06:55):
You have two glasses with the meal, and then maybe
you have a fourth or evenpotentially a fifth as the night
rolls on.
You know, not necessarily in atwo-hour span, but over many
hours.
Speaker 1 (07:06):
Your intoxication level might not ever reach that
high, but your body's constantlyfiltering this alcohol and
you're still dealing with thecalories.
Speaker 2 (07:12):
The bottom line is the calories are going in.
Speaker 1 (07:13):
Yeah, so you got the calories you've, your body is
basically, during that time thatyou're metabolizing alcohol,
you're not burning fat.
So let's say, out of a 24-hourwindow, if you know only 20 of
them are actually burning fat,that means you're potentially
losing fat.
So let's say, out of a 24-hourwindow, if you know only 20 of
them are actually burning fat,that means you're potentially
losing out on you know 20 ofyour day's ability to burn fat.
To multiply that over three,four times a week, you know you
(07:36):
could be in the same calorierange as somebody else who
doesn't drink.
But see, just way slowed,slower progress, just simply
because when you have thealcohol in your system, your
body just isn't burning any fat.
Speaker 2 (07:48):
It's like a double negative.
It's a double negative you'reconsuming a fairly high caloric
substance that has no abilityfor energy use and you're
shutting down the use of yournormal macro energy.
So plus, like when you drinkalcohol guess what it, you know
it it who doesn't want to eatfrench fries?
Speaker 1 (08:10):
your judgment a little bit right.
So alcohol tends to lead to 2am burritos.
Speaker 2 (08:14):
Yes, yeah, yeah, get two desserts.
Speaker 1 (08:19):
That taco stand looks not not so bad all of a sudden.
Speaker 2 (08:23):
I'm not exactly hungry, but I'm not not hungry.
Speaker 1 (08:28):
I could eat a quesadilla right now, right, and
so you know this is a lot ofthat kind of stuff going on with
when you drink.
However, we live in the realitythat, like I think, most folks
listen to this probably arelooking for a sustainable
approach, and maybe you drink,maybe you don't.
If you don't, like I said,probably not your episode If you
(08:49):
do, and you're trying to figureout like how to optimize your
life around this, because it'slike there's more to it.
It's like when we were gettingready for the show we were
discussing, like there's more,like, yes, there is the
objective sort of bad thingsabout alcohol that no one can
deny, but then there's like thesocial element.
(09:09):
It is fun, you know, it is niceto like meet a buddy you haven't
seen for a while and like graba couple of whiskeys with them
and catch up.
Or to like go to a nice dinnerand like share a bottle of wine
and like have the sommelier comeand like fill your glass for
you and describe this wine comesfrom.
These are experiences in lifethat are really nice and for me
(09:31):
at least, especially after along week of work, work, man,
it's like wonderful to like goto a nice dinner with tanya and
just like be able to share abottle of wine and like, and I
you know, and so it's like thereis that part that is also part
of health too, 100, 100, and soI think I mean the main thing is
, like you know, just uh, youknow we were talking about this
(09:52):
and I have to say it, keeping itreal, and it's pretty much
shown that no amount of alcoholis good for the body.
Speaker 2 (09:58):
Less turns out, less is best, less is not as best.
Yeah.
I mean and you know there'salways like the one glass of
wine per day good for hearthealth and Not true the
Reservatrol and all.
Yeah, it's just not true.
Speaker 1 (10:09):
It's pretty conclusive that zero amount of
alcohol is the best amount ofalcohol in terms of just pure,
pure physiology, if you, if yourfucking body is your temple,
then there is no amount ofalcohol that's going to serve
you to any degree.
Yeah, but you know, if yourtemple has a little moss on it
and maybe you're not keeping ityou know it's been a minute
(10:30):
since you've brushed this, sinceyou've uh, swept it out that
you know, maybe well, I thinkit's.
Speaker 2 (10:34):
I think it's important to honor that, like
you know, and so it's it's.
I think it's just.
You know, in no way are wecondoning drinking, but I think
it's just more about notcondemning it either yeah, not
condemning it, and it's aboutbalance and being able to
maneuver and participate withlife in an educated, intentional
way.
That includes the lights andthe shadows, you know I I mean.
There's a reason that playingin the dark is so fun.
(10:56):
You know there's a millionthings in life that I can name
that include playing in the dark, so to speak, that people do
all the time.
I think I know what he'stalking about.
There's a lot of things.
I get it, you know, but I thinkit's just fundamentally, I
think, the encompassing, ofalcohol, which alcohol can help
sometimes with Of course, I'mjust saying Get you right there?
(11:19):
No, but really there is.
I think that the totality ofthe human experience includes
the ups and downs, the peaks,the valleys, whatever kind of
dualistic analogy you want totake, and I think that there is.
You know, sometimes a littlepoison isn't so bad for the net
and again, it's not condoning.
But I think that's just likethe realistic truth that when
you dance with life it includesall of these things and maybe
(11:46):
your path does eliminate as muchshadow as possible.
But realistically, for the mostof us, we kind of have our foot
in a little bit of one, alittle bit of the other all the
time.
Speaker 1 (11:55):
So then I think, I think, then it's, it's like okay
, let's just say you are on ahealth journey, and I think it's
important to have awarenessthat health is no one thing,
because there are plenty ofpeople on their high horses who
don't drink, who would look downon people who do, but yet their
diets all over the place,they're skipping workouts, their
(12:16):
sleep is shit, they, you know,um, forget to drink enough water
versus someone who might have afew drinks, uh, consistently,
but yet has all those otherthings buttoned up.
And I think I would fall intothat category.
I would let that.
I would think that that personin general would be
quote-unquote healthier as anaggregate.
So health is no one thing.
(12:38):
You can achieve high levels ofhealth and fitness while still
having some drinks throughoutthe week, but you can also
achieve levels of of very low,very poor health, yeah, by and
having no alcohol at all.
Speaker 2 (12:52):
yeah, I mean, how many?
I mean there are plenty ofpeople that I know people,
people's, parents, justindividuals in my life that I
can reflect on, that just likenever drink, but they're still
overweight and they still battlewith their body being a temple,
so to speak.
Right, and so to your point.
Yeah, it's multifaceted andit's not one thing, and whether
you don't drink because you lookdown on it or you just don't
(13:13):
drink because it was never yourthing, that that one thing isn't
going to be a determinant ofyour overall health and
longevity and the quality oflife you have.
Speaker 1 (13:21):
I just think, like with anything in life, it takes
a degree of participation andwillingness to participate,
because I think sometimesalcohol is also associated with
like, abandonment, like, like,like I'm just gonna like,
reckless abandonment with likethis evening, like I fuck it,
I'm just gonna go, I'm justgonna have.
And I think that, like you know, if we look at things as a
(13:42):
spectrum, that that's when itjust goes way off course, where
it's just like you're not,you're, you're, you're drinking
more than your, than your bodycan metabolize, you're outpacing
your body's ability tometabolize alcohol and you kind
of turn a corner where it's likeyou know, just like the toxin
level alone, you're going to bedestroyed, but then, like that's
just going to lead to other baddecisions, like driving drunk
(14:05):
or ordering a fucking bunch ofnasty food after you drink and
like fight with, so it's likethere's.
I think that like if you'regonna do it smart, it's like
there it is.
Yeah, it's like there's.
I think that like, if you'regoing to do it smart, it's like
there it is.
Yeah.
It's like being aware of yourstate, yeah, and like having
rules for yourself, like no morethan like two per hour, yeah,
to your body.
Just give your body a littletime to sort of catch up, so
(14:26):
like it's almost like thinkingof it as like riding that wave.
It's like one drink, you know,he might as well just be sober,
what's?
You know what's the point?
Right, unless you just reallylove, like, the taste of it,
which yeah, maybe it goes wellwith your steak, whatever, but
right, but like but like, ifyou're.
If it's kind of like an eveningwhere everyone's kind of getting
together we want to have a fewdrinks, it's like kind of like
being aware of your state andlike kind of riding that wave
(14:48):
where this down here is notreally fun.
Might as well not even do it Uphere.
It's like whoops, what the helljust happened.
But it's like this littlemidsection where it's like okay,
let me just kind of keep ridingthat wave, having like a glass
of water after every drink andkind of just like keeping that
nice vibe.
You can still talk and you'recoherent and you're fun, but
you're not like slurring yourwords or crossing your eyes or
(15:09):
whatever.
I think that's the objective onlike a sort of like a night out
where you can wake up the nextday and not like and be like
okay, you know like, yeah, nottoo crazy.
Speaker 2 (15:20):
Well, I think it goes back to, you know, it's a
degree of.
I think, in a sense, theperspective that we're offering
people is a degree ofintentional participation and or
responsibility, which can havea daunting connotation to it,
but it's like it's just likewith counting calories.
It's like counting calories iskind of a pain in the ass, it's
more work and it's a degree ofattention that you have to pay
(15:41):
to your life, but it offers alot of freedom and understanding
and takes out the guesswork andputs you in control of your
circumstance and at least, evenif you overeat, you still know
what's going on.
Whatever, whatever, whatever.
But there's a degree ofintentional reflection and
responsibility, an intelligencetowards your process.
That has to happen, and I thinkfor me it's the same idea with
(16:03):
alcohol.
It's like it's not don't do it,but let's become wiser, so that
we can approach the process ofdrinking with some
intentionality, with someself-awareness and with some
self-responsibility, so that wecan do it in a way that serves
us and has the best outcomepossible.
Speaker 1 (16:20):
Minimize the downside .
Maximize the upside.
Speaker 2 (16:23):
Yeah, and it just takes a little bit of paying
attention.
And, yes, you have to take on alittle more responsibility, but
I think on the path ofself-refinement, that is the
eternal path, right, if youdon't pay attention to your
money, then you know what'sgoing to happen, right?
And that's a responsibility youhave to take, and I think it's
just the same thing Totally.
The more responsibility youtake, the more you can maneuver
effectively.
Speaker 1 (16:41):
Yeah, and like you said, minimize the damages, and
I think that like okay, nowbringing it down to, let's say,
one is on a fitness journey andthey do want to have alcohol in
their life, but they also don'twant to just like fuck their
progress up either.
So then, how do we effectivelymanage the caloric impact of it.
Going back to it.
And so, even though, like Ethansaid, you know it is, some
(17:04):
would consider a fourth macro,it's not really a fat, not
really a carbohydrate,definitely not protein.
What the fuck is it?
I think that, like, what wehave our clients do, is we just
count it as a carbohydrate.
So so look, if you want to havealcohol and like, if you've
ever tracked your calories, youknow that when you look at, like
my fitness pal or or um, thelose it app or any sort of
(17:25):
calorie tracker app, it givesyou the calories for said drink.
But then there's no, like itdoesn't allocate macros anywhere
, it just says calories yeah, aglass of wine is just 150
calories, that's it, yeah.
And so then we go oh, so thenwhat?
Sometimes the pitfall is, ifpeople are tracking their macros
and they add a glass of wine,they still see all these carbs
they get to have, because,although it added calories, it
(17:46):
didn't take their carbs.
And so they're looking at justtheir macros and they're like,
oh, I still have more carbs.
Speaker 2 (17:50):
So we always just say , count it as a carbohydrate so
and I think that makes sense andbecause also I feel like
carbohydrate generally is thehighest amount of a macro you
get yeah, I mean pending protein, but fundamentally you have
more of them, meaning more.
You have more grams ofcarbohydrate in your general
balance.
Speaker 1 (18:06):
Typically, people have, at least you know, 150 to
300 carbs yeah, there's a littlemore wiggle room there.
So the way we would do this thenis like, okay, this is again
like, where this like intentionand participation with it comes
into play.
Like, let's say, you do want to, you are tracking your calories
because you do want to buildmuscle or burn fat, or you're on
(18:28):
some sort of a plan.
Then you look at your calorieintake and you go, okay, okay,
I'm hypothetically, uh, 2 000calories.
Okay, of that 2 000 calories,I'm eating 300 grams of
carbohydrates a day.
We know that carbohydrates havefour calories for every one
gram.
Okay, so what?
What is that?
(18:48):
How does that translate toalcohol?
Well, let's say, I want to havetwo glasses of wine, right, and
we know that a glass of wine is150 calories, so two would be
300 calories, right, yeah, sothen what you're going to do is
you're going to divide 300 byfour, which is 75, and so out of
your 300 grams of carbohydratesthat you get for the day,
you're going to minus 75, and sonow you only get to eat 225
(19:13):
grams instead of 300, becauseyou've made the conscious
decision to pull back 75 gramsof your carbohydrates so that
you can incorporate two glassesof wine in that example.
So that's how we coach ourclients on alcohol.
It's like go ahead and do it,but you here's your total
(19:34):
calories.
Speaker 2 (19:35):
You just have to minus those, those gotta build
it in and I think it just goesback to like again, like you
have to if.
If you are specifically on aweight loss journey, you have to
be paying attention.
You can't not do that you can'tnot be paying attention to your
calories.
And again it's like now you'vegot this master framework to
dance the dance how you want todance it, and the more
intentional you can be and themore you can build it into your
(19:56):
day, the better off you're goingto be.
And so that maybe means youhave a little bit less rice with
lunch, right?
or you don't have put.
You know, your your hash brownwith breakfast or whatever it is
, and that that because you knowyou're going to go out with
your girls or your boys laterand you're going to have some
drinks, and so you build it in,in and it's that whole thing.
And even if you end up goingover a drink or two, just like
(20:17):
we've talked about in the pastwith counting calories, as much
as it's about hitting the target, it's about mitigating damage.
Yes, right, so if you eat anormal day's worth of food and
you go and you have four drinks,now you're four drinks over.
Speaker 1 (20:28):
Yeah, now you're 600 calories over.
Speaker 2 (20:30):
If you build three drinks in and you have five now,
you're only two drinks overright and that's just a
mitigation of damages that inthe long run will make a big
difference.
Speaker 1 (20:40):
I always tell our client, I always say that I'm
like, listen, maybe you're 20%off, maybe you plan for two or
three and you end up having fouror five because the night keeps
going, You're having fun, butthe fact that you had planned it
ahead of time and put up theseparameters means you only went
20 over.
But if there was no parameters,you'd be a fucking 120 over
(21:02):
easily yeah, and so exactlyright, it's just like.
It's just like understandingthat like did like no one, no
one is squeaky clean you knowit's a messy dance out there.
But by simply just pulling back,you know no carbs for breakfast
and lunch, because you knowyou're going to have a handful
(21:22):
of drinks, even if you're alittle over.
That can really, in the longrun, help you get to where you
want to be a lot faster, withouthaving to give everything you
enjoy in life in the process100%, you get to where you want
to be a lot faster, withouthaving to give everything you
enjoy in life in the process.
Speaker 2 (21:36):
A hundred percent, and and and to the.
To the conversation we'rehaving right now, which is the
person who's on a bodycomposition goal.
They're looking to lose somefat and therefore making sure
they have to be in some type ofa caloric deficit, therefore
paying attention to calories andtherefore incorporating their
alcoholic drinks.
There are going to be certaindrinks that are going to be more
conducive to losing weight thanothers, right?
So the alcohol in the drink isthe calories that can't be
(22:00):
escaped from the alcohol.
Speaker 1 (22:02):
It's the alcohol itself.
Speaker 2 (22:04):
Yeah, no matter what right.
So, like a 5% beer to a glassof wine, to one shot of liquor,
is all the same amount ofalcohol, same metabolic process
and time for the hour, like youmentioned earlier.
But what then can happen isthat certain drinks can have
more calories, for sure, youknow.
And so beer is an infamous onebecause there's a lot of starch
in the beer from the brewingprocess and all the grains and
(22:26):
that kind of thing.
And so if you really are goingfor it, then there are wiser
decisions that you can make toget to that goal while still
imbibing there's a reason theycall it a beer gut yeah, because
that man, those beers, theythere's like there can be like
250 calories it's insane likeone beer can be a 400 like a
(22:46):
stout or an ipa man, it's crazydude, it's wild you sometimes I
looked up this one this one timeand I was like holy shit, this
is like a 500 calorie can ofbeer.
Speaker 1 (22:54):
It's like when people tell me oh you know, I looked
up this one this one time and Iwas like holy shit, this is like
a 500 calorie can of beer it'slike when people tell me oh, you
know, it's like I have a fewbeers every night and I'm like
you know, in theory I hear youand that shouldn't be a problem,
but the reality is that'sprobably six to seven hundred
calories at the end of yournight, after you've already
eaten your full days worth offood, and you're sitting here
thinking like I don't even eatthat bad.
The only, the only vice I haveis a couple of beers a night.
(23:16):
But, man, you times that out by5, 10 years and that could
easily be 30, 40 pounds of fatyou're just carrying around your
gut because of just all thoseempty calories extra extra empty
calories and so do you give.
Speaker 2 (23:30):
do you have any recommendations for your clients
for kind of the type of alcoholto choose Like?
Do you have a whole?
Speaker 1 (23:36):
No, I mean because I think, like we talked about,
it's just like I would tell themthe same thing.
You just said that, like youknow, you can get just as much
fun out of a whiskey soda as youcan out of a cock, like a
sugary cocktail or a beer withliterally half the calories, and
(23:57):
so, yeah, we are playing thecalorie game and yeah, it's just
those, those wise decisions inthe leanest I ever got I was.
I was having, you know, multipledrinks per week and uh, it just
always factored into just myoverall calorie.
I mean, you know, could you getthere fast without it?
Of course we said earlier, yes,but like we're not here to talk
about that, we're here to talkabout how to sort of make it
(24:19):
weave it into your lifeexperience.
Um and and less is like, sincewe're playing the calorie game,
then yeah, just looking at theseindividual choices and just
doing the best you can.
If you just love fucking wine,then maybe a whiskey soda is
just not ever going to work foryou yeah, and that's fine but
just know that it's 150 calories.
Speaker 2 (24:40):
Yeah, you got her drink.
You got to put the.
You got to put the drink intomy fitness pal.
Look up the specific beer, lookup the thing.
And for people that just wantto, that are on the on the
straight and narrow path, it'slike I always tell them and like
first things, always people say, like clear liquors are the
best.
Fundamentally, every liquor hasthe same amount of calories.
So whether it's whiskey, maybesome rums might have a little
sugar in them, but fundamentally, if you're looking at a 40 or
(25:02):
80 proof liquor, the caloriesare the same.
So whether it's a bourbon or atequila, so it's not clear
liquors only.
But I would say to somebodythink about taking like a shot
of tequila, put it with a lot ofsoda, get some fresh lime and
now you kind of have thismassive liquid that contains the
one drink, because I think somuch of it too is just having
(25:23):
the thing a hundred percent.
Speaker 1 (25:24):
I know it's just like beers, because it's like you
can like chill with it for aminute and sit there and sip it,
you know like a cocktail, likeyou know.
You know you go to like arestaurant these days.
You like order a manhattan,they give you like a thimble,
yeah, like okay, that was 25 andit was delicious, yeah, but I
guess I got another one you know, but like, if you do so, you
know.
There is that balance where Ithink, like the the, the soda,
(25:48):
the spirits and soda is a greatcombo, because it's like you can
fill that thing up like a wholeglass well, that's exactly.
Speaker 2 (25:54):
I've had clients say like I don't mind if you have
three drinks, but if you'relooking to last the night and
you're not necessarily lookingto deeply imbibe, but just like,
have like a large glass filledwith soda and water it down and
just have something to sip for along time.
I mean it's why they say liketea when people are trying to
stop drinking and they replaceit with like tea and other
(26:14):
beverages, because very often itis just having the thing in
hand and having the process, andI think so much with the social
aspect.
Speaker 1 (26:21):
That's what's happening with drinking yeah,
it's that conditioning of like Ifinished my night with a drink.
It's like, well, if you justswap that out with with the tea
in that example.
Yeah, exactly, so, yeah, soyeah there's just there's.
Speaker 2 (26:32):
There are better options and just even strategies
for drinking less in a shortamount of time.
Because, to Justin's point, ifyou get a nice little cocktail
that's got two ounces in it, youdrink that lickety split.
20 minutes go by, you getanother one you could
potentially have three of thosein an hour, right?
Because if you got one drink,that's 12 ounces of soda water
(26:52):
and a tequila with some freshlimes literally just the
alcoholic calories.
You could sip on that for awhile again.
It's just that awareness.
Speaker 1 (27:00):
Light beers aren't too bad either, like 80 calories
something like that, you know,like if you're not all about
just getting tanked and you justwant it to like have beverage
and like be social.
Not a bad move either.
You know a lot of those canneddrinks now, like the, the um,
truly's what's nice about thatis, you know there are 100
calories.
(27:20):
You know, yeah, the clean brew,the, the white claws and the
truly's totally so there aredefinitely better choices you
can make for sure to just likereduce the chances you're going
to be going back too frequentlyfor the next, you know, because
it gets into a little bit of aslippery slope where it's like
you can, you know, you startdrinking fast and you get that
escalation of alcohol in yourblood and it's just like you
(27:41):
start to lose your when doesthose inhibitions go down and I
think it's something youmentioned earlier that that is
the one thing about alcohol isit does lower inhibitions.
Speaker 2 (27:49):
And so if you are on a path that involves
responsibility like we've beentalking about counting calories,
making proper food choices,only having a certain amount of
drinks as you kind of get inthere a little bit, all those
protocols are going to start toget thrown out the window, and
so it's just one of those thingsand that's going to happen.
That's fine in some degree, butthe more you can mitigate it,
(28:10):
the more responsibility you take, the more you can traverse the
path.
Again, specifically talkingabout somebody who is looking to
lose weight while also havingthe opportunity to have some
imbibing, and it goes back tolet's just like I think you know
, look over the calories for theday, choose, I think, a big one
, which I, you know, it'sobvious but it's just like,
choose how many drinks you planon having.
(28:30):
Again, even if you go over,don't just say, oh, I'm going to
eat a light lunch and I'm goingto have a 500 calorie deficit
for the day that I built in andI'm going to go out drinking.
Yeah, like good luck Right, it'sjust like at least name, like,
okay, I'm going to have threedrinks, I'm going to have three
glasses of wine, specificallybuilt that in, and again, if you
have four or five, it is whatis.
(28:51):
But I think that is somethingI've seen with my clients at
least.
It's like they'll, they'll,they'll create the deficit, but
they won't name the future right.
And then, because it'sopen-ended, it all just kind of
goes to shit, including orderingsome like disco fries at the
end of the night for sure,whatever, because they're just
you know, because if you have,it's like I only have room for
three drinks and no food versusoh, I created a deficit and I
(29:16):
got some leeway and I don't haveany plan for the night ahead
Now that I've had a few in me.
well, it's like oh, I probablyshouldn't have the fries, but
whatever.
Versus if you have the numberslaid out and you know this is
all you got.
There's just a little more roomfor that part of you to catch
yourself.
Speaker 1 (29:34):
I think like the more the more you participate daily
with your meal planning, akacalorie counting, whatever you
but like, the more attention tothose details you give it, yeah,
the more you're exposing yourown little gremlins tendency to
sabotage you.
But the more general and likekind of like wishy-washy you are
(29:57):
, the more you're empoweringthat dark side of you to take
over once your inhibitions arelowered.
And so it's like by going thatextra mile and be like I'm not
just going to leave 500 caloriesbecause that could just be a
basket of fries, you know, likethat's nothing.
But like okay, here's what we'regoing to do is three drinks and
(30:18):
, like you've been said, if itends up being four, well, you're
only 150 calories over now,versus potentially being a
thousand calories.
That might seem crazy, but Ilook at meal plans all day,
every day, and I have somepeople out there and if you're
listening, you know who you are,who they're dangerous to them,
like they're it's like they'regood, they're good, they're,
they're good.
Then, all of a sudden, a 6,000calorie day.
Yeah, and it's just like holyshit, because it's like, once
(30:41):
the membrane is punctured, man,you get in that slipstream where
it's just like woo it is, it iscrazy.
So you have to really thinkabout it ahead of time and plan
that so you don't get caught upin it and just kind of say fuck
it, I'll pick up tomorrow.
So that's the thing.
One.
Thing two I think is reallyimportant as well as that like,
if you're gonna play hard, yougotta work hard and don't let
(31:04):
your drinking be the excuse yougive yourself and then let
everything else for the next 48hours go to shit too.
So like, if you're gonna go outand you're gonna drink, you
don't get to like have comfortfood the next day.
Speaker 2 (31:17):
You don't get to like Right, because you're a little
hungover.
Speaker 1 (31:18):
Because you're hungover, oh but I don't feel
good Because you fucking didthat to yourself.
Yeah, that was your choice.
So if you want to like, this isthe discipline that I have.
Like that I put on myselfworking out the next day I'm
hitting my 10 000 steps, I'mright back on my calories.
I'm not letting this be thetrip wire for an entire week of
just like kind of getting backon track, because that's what.
Speaker 2 (31:41):
That's the pitfall that people get into and I think
that's this is probablyprobably one of the more
important things to name,because it's just kind of like
psychology, it's just the humancondition, totally.
So, whether it's a vacation ora night out drinking or a hard
emotional moment, the, the, thetendency to kind of like throw
it all out the window is veryeasy to do and and you are, you
(32:04):
hit the nail on the head.
It's like that one night ofdrinking you wake up, you feel
like shit, you slept in,whatever.
Then you're just like, oh, like, oh.
I would love a fucking friedchicken sandwich right now.
Speaker 1 (32:17):
I'm supposed to go to work.
I'm supposed to do legs today.
Speaker 2 (32:21):
Fuck it yeah.
Speaker 1 (32:23):
Now you have another day where you're eating like
shit.
Then you skip your workout,then it's just this snowball
100%.
Then you call your coach andsay yeah, it's just not working
for me, man.
It's just too working for me,man.
You know, like I just can't.
It's just it's just too strictfor me.
I just can't see.
It's like no, if you're gonnago and do it, yeah, have fun,
and then the next day you'regonna feel like shit for one day
.
Speaker 2 (32:43):
You just get back on track, you just do what you
gotta do and there's a, there'sa little bit of grit, and this
is I mean I.
I do really appreciate youbringing this up, because it's
something I I see myself fallinto all the time of just that
trip wire and it's like yougotta, like the, the you can't
avoid the friction, like there'sjust no way around the
discipline, or like making thekind of semi-uncomfortable
(33:04):
choice and it's like the, thechoice you have to make that
next day, while beinguncomfortable, will probably be
a lot easier than a week downthe road.
Oh yeah, and and it's just theswallowing the pill that it's
inevitably going to have tohappen, if you want that goal
and if you're going to name thatgoal, you have to, at one point
, get back on the horse and ordo the hard thing and be
(33:26):
disciplined.
Speaker 1 (33:27):
You know, whatever it is, you're going to have to
like face the music in somecapacity, because it's like
whatever justifications you giveyourself in the moment that
feel logical, like you're onlygoing to regret it in a week or
two and be like fuck you know.
But so as hard as it is in themoment, no matter how much that
little gremlin in the back ofyour mind is telling you sleep
(33:50):
in order, takeout, skip yourworkout.
You deserve it.
You don't feel well.
Yeah, yeah, you overcome thatnegative voice and you just
order order, take out, skip yourworkout, you deserve it.
You don't feel well, yeah, yeah, you overcome that negative
voice and you just do the hardthing anyways.
And then it's like you got torealize that, like life and
success in life is all aboutmomentum.
And if they were to trace backto why people just can't ever
(34:11):
seem to like accomplish whatthey want, it's just that this
lack of momentum they're goodfor a while and then they're not
.
And it's like like your numberone objective is to stay in
momentum, because withoutmomentum, like nothing you want
to accomplish is going to cometo fruition, including your
health and your fitness.
(34:31):
And so it's like, if you'regoing to go out, don't let that
be the tripwire that that likepulls the momentum rug out from
under you.
Yeah, you know.
Yeah, huge, huge, very wise,wise man over here, especially
if you've been in momentum up tothat point right because,
that's another pit, that'sanother tripwire is like oh,
I've been so good for so longbecause you know what we all
(34:52):
have.
Reward behavior syndrome andlike that's normal for us to
want to reward ourselves afterdoing something hard for a
period of time a hard week ofwork, a hard day at work,
whatever we want to rewardourselves, typically through
food and alcohol.
Okay, but recognize that, man,it takes a while to get into
(35:13):
momentum and you can rewardyourself.
There is value in that, givingyourself that dopamine hit after
you've done something for awhile.
So that way you stay on thetrail but recognize you only got
to that point because of thediscipline and momentum you were
in and so don't let that be thething that severs that
(35:35):
discipline and momentum, youstill got to keep the push.
Speaker 2 (35:37):
It's interesting because momentum is tricky,
because it has a sensation Ifyou just think about the word,
like pushing a car out ofneutral, it's like when you go
to first push it, it's so hard.
You get it rolling, though, andyou're like oh, I'm good that's
so hard and there is almost thissensation of like we
compensation of like yeah, I canno longer push because the
thing is moving on its own andto your point, there might be a
(36:03):
capacity to let it off a littlebit, but you can't just be like,
well, it's rolling, now youknow no more, no more effort or
perseverance, which is why, like, planning your week is just so
crucial and like having yourdaily non-negotiables, like
we're gonna do 5 000 steps a dayor 10 000 steps a day.
Speaker 1 (36:19):
I'm going to lift weights four days a week monday,
tuesday, thursday, friday um,I'm going to eat 2 800 calories
a day, almost like I have alittle thing on my desk which is
just like my little dailyskills and habit checklist and I
give myself a yes or no.
Did I?
It's a binary Did I do it ordid I not do it?
Did not do it, did not practiceSpanish today?
Okay, and I see that visually,and so it's like that is my
(36:44):
accountability system in a lotof ways, and I think that when
you don't have these parametersfor your life, then things like
drinking too much or, you know,just like letting the alcohol
but this meant like throws youoff because you don't actually
you've never actually like takenthe time to like give yourself
that three to fivenon-negotiables that you do for
your health or for your businessor for your life or whatever,
(37:05):
and so then it's like well, youknow, like I'm accountable to no
one.
There's no rules.
I can't break rules that don'texist.
Speaker 2 (37:11):
I can't break rules that don't exist, but if you
give, yourself the rule and youbreak it.
Speaker 1 (37:17):
You have to sit there and look at yourself and be,
like I didn't do it.
Speaker 2 (37:22):
And that's harder.
Speaker 1 (37:23):
It's harder, for sure it just reduces the likelihood
that you will.
We'll still all self-sabotageat some point.
Speaker 2 (37:29):
Yeah, nobody's perfect.
Speaker 1 (37:31):
I think that's part of it, but it maybe just
mitigates the degree ofself-sabotage or the frequency
of self-sabotage by having itactually written out.
I have rules, so anyway.
So Wise words, wise words.
Speaker 2 (37:42):
Yeah.
Speaker 1 (37:42):
Tangents.
But you know, it's all no butit's super, super good.
Speaker 2 (37:45):
You know, and I think what I would say is like I fall
into the sandpit snake oil, tarof.
Just I don't want to.
Speaker 1 (38:02):
Because you're always going to feel a little bit
worse.
Speaker 2 (38:04):
Yeah, quicksand, that's what I say, sandpit.
Sandpit you know you never heardof that quicksand sandpit.
Yeah, those are the worst ones.
Those are the worst ones, butyou know.
So I mean I think you kind ofmentioned earlier, like drinking
a glass of water after everydrink is a crucial one, and then
, I think, having some type ofan electrolyte supplement,
either throughout or at the endof the night.
I know this is a practice, youdo, something I do, and it's you
(38:26):
know, fundamentally, alcohol isa diuretic and with that go a
lot of your body's minerals.
Mineral balances, yeah, and soand you know, electrolytes are
huge for your nervous systemfunction and all that kind of
stuff, and so just having asimple electrolyte, even an
emergency packet, is, as a lowhanging fruit option which I
don't think is the best.
Speaker 1 (38:46):
There's some good ones, like Element is great,
liquid IV is my fave.
Yeah, there's a bunch out there.
Speaker 2 (38:51):
Go on Amazon, just look up, you know, electrolyte
supplement, they have ones withzero calories.
Keto friendly, blah, blah, blah, blah.
You know, but it's in the senseI say keto friendly because
there's literally no calories,no sugar, no, no sugar in it.
Yeah, and and I don't thinksugar is bad, like I love liquid
iv, but just like that that canhelp so much for making you
feel better.
Speaker 1 (39:08):
So, whether it's just like it's otherwise.
If you don't, then what ends uphappening is you wake up at
three o'clock in the morningwith your dry mouth and a full
bladder, because your body isliterally just pulling all of
the water out of your cells andyou're peeing out.
Speaker 2 (39:22):
All your minerals, your precious minerals.
Speaker 1 (39:24):
So by taking an electrolyte, what ends up
happening?
Is it just restores that sodiumbarrier?
And sodium is what holds waterand hydration in your cells, and
so by drinking the electrolyteyou get potassium and magnesium
and all these other good things.
But, most importantly, thesodium just helps plug up your
body so you're not just sittingthere leeching all of your
(39:44):
hydration out.
Yeah, so a you, you won't it.
It helps reduce the chancesyou're going to disrupt your
sleep because you don't have towake up and pee, so you stay
hydrated as you sleep, which ishuge, so you're not going gonna
feel even worse by not sleepingand then, um, yeah, it just
makes it, so you just aren'tgonna wake up with a nasty
(40:04):
hangover the next day, not asbad.
Speaker 2 (40:06):
Another one is b vitamins like so getting a broad
spectrum b vitamin complexmethylated if you can not
required but helpful, and it'sone of those things like some.
Some people talk about bvitamins keeping them up at
night.
I think it's just ridiculous.
I personally I b vitaminsdefinitely give you energy.
They can definitely affect myenergy levels, but I personally
(40:26):
have never been kept up if I'vehad a little too much to drink
from taking a b vitamin.
Yeah, I think the b vitaminthat's keeping you up.
Yeah, you know but some peopleare in that boat.
But either way, whether youtake it the next morning or the
night before, a b vitamin,because the same thing, your B
vitamins are crucial for yourmitochondria and energy
production in your cells, andalcohol disrupts and takes away
(40:47):
all that as well.
And so that's just another veryeasy, accessible thing you can
do to kind of help mitigate thatnext day feeling.
And then there are also likecrazy supplements that have been
shown to help mitigatehangovers.
There's a compound I cannotthink of off the top of my head,
but it exists, I promise you,and there's just clinical
studies that have shown.
Because basically it's like thething that makes you drunk is a
(41:09):
toxic byproduct of the livermetabolizing the alcohol.
So alcohol itself, ethanol doesnot make you feel the sensation
of being drunk.
It's when your livermetabolizes the alcohol and it
produces I believe it startswith an A also escaping my mind
right now but that's the thingthat's toxic and that's the true
poison of the body and it'sthat poison that actually
(41:31):
produces the sensation ofintoxication.
And so if you basically theidea and there's even like
probiotic gut biome supplementsto help with this but the idea
is that the more you can likeaid your liver, protect your
liver, help your liver.
You know, participate with thetoxin can have, you know, a
(41:51):
positive outcome.
And I've done some of thosespecific supplements and they
have helped.
So I guess just how deep youwant to go down the rabbit hole,
but there are things you can do.
Speaker 1 (42:00):
Whatever you do, don't?
Electrolytes and b vitamins are?
Just so easy to do and can makesuch a big, totally even just
the water if you just water, Iwould say, if nothing else,
water and electrolytes would bea great place to start.
But like, whatever you fuckingdo, don't get hammered, eat a
bunch of shitty food.
Speaker 2 (42:17):
Salty, greasy, high-fat foods, don't drink any
water and then just go pass outLike just don't do that.
Because that's, I think, howmany people fall victim.
That's how you wake up and justeat like a full day's worth of
sodium with some burgers andfries and already dehydrated
blood plasma, you're just likebleh.
Speaker 1 (42:34):
They're just like some street urchin.
Yeah.
No, you like hydrate?
Be smart, don't try to keep it.
One to five is your range.
Drink wise Tons of water.
If you can do electrolyte, doit.
Just keep better hygiene as ahuman being, if you're going to
drink.
(42:55):
It's a simple decision that canmake a big difference.
You go not my best, not myworst Right, and then, therefore
, I can work out that mucheasier to make the decisions, to
keep the momentum.
Not have to like order.
You know breakfast in bedbecause you're in the net to
skip everything.
I just don't feel good.
No amount of Advil can fix that, yeah.
(43:16):
So anyways, I think that doesit yeah it feels good man.
That was a that we went alittle bit long on this one, but
I think we covered pretty muchall the bases on it and yeah, I
hope that could be helpful, Ihope so I'm falling right ears
here.
Yeah, I hope you guys enjoyedit.
That was episode 45.
45.
Speaker 2 (43:36):
That's a lot of episodes, that is.
If you guys don't drink, then you're probably not
really interested in thisepisode.
But if you're like us and youenjoy a glass or four
occasionally, I have somethoughts on this.
It's a common issue, so we'lljust kind of chop it up and see
where it goes, with our own sortof viewpoints and anecdotal
experiences with alcohol,exercise, nutrition, health in
general.
(00:20):
Yeah, yeah, yeah, yeah, welcometo coach's corner, episode 45.
I am coach justin and I'm coachethan.
And today, folks, as we roundout this year and move into the
(00:41):
next year, we're going to talkabout alcohol.
And can we booze and lose?
Can we build significantamounts of muscle mass while
drinking alcohol?
How much alcohol should onedrink?
All of it, yeah, none of it howdo?
we, yeah, as much as isavailable.
How do we, um you know, createa healthy relationship around
(01:02):
alcohol?
Speaker 2 (01:02):
this is assuming that you guys drink.
Speaker 1 (01:04):
If you guys don't drink, then you're probably not
really interested in thisepisode that's uh.
But if you're like us and youenjoy a glass or four
occasionally, yeah, I have somethoughts on this.
It's a common issue, so we'lljust kind of chop it up and see
where it goes, with our own sortof viewpoints and anecdotal
experiences with alcohol,exercise, exercise, nutrition,
health in general.
Speaker 2 (01:24):
Yeah, yeah, so how to ?
Speaker 1 (01:29):
keep the compass pointing the right direction.
Keep that North Star Towardsthe bottle, towards right down
the bottle.
Yeah, can you find happiness atthe bottom of a bottle?
Speaker 2 (01:40):
Ethan Only if you eat the tequila worm.
Speaker 1 (01:43):
You know an interesting way that it was put
to me at one point she was using.
She was talking about like itwas like a business podcast and
it was like more in line withhow to um train staff well, but
then she used alcohol as ananalogy and I thought it was
interesting.
So it goes like this thelatency between cause and effect
(02:07):
is the most important aspect ofany behavioral change.
In other words, we all knowwhat happens if you drink too
much alcohol you get hungoverand hangovers fucking suck
Especially as you get older,especially as you get older,
it's just like oh my God, it's 4pm and I still feel like I
can't even like keep my eyesopen.
(02:28):
Yeah, um, but the problem isthat the hangover is a day later
because, because, immediately,there's no latency imagine if
you drank and immediatelystarted throwing up then you
would probably be like oh,forget that, that's terrible
it's never gonna do that thefire makes my fingers burn.
Oh, I'm not gonna touch the fire, yeah, yeah.
But imagine if, like, when youtouched it was like.
(02:49):
It was like, you know, the mostamazing euphoric experience of
your life.
For hours you're just like, oh,this feels so fucking good and
then, like, later, you hadblisters.
The latency of the cause andeffect is what changes behavior.
So this woman was using it incontext of like.
As soon as an employee doessomething, you need to
(03:10):
immediately correct it, becauseif a if time goes by and you
don't address it, the thelatency of the consequence is
what does is what does ordoesn't change behavior and
right the disconnects.
Yes, like huh, it's like whenyou're training a dog not to use
like employees as like dogs.
But you know, when you'retraining a dog, you can't like,
(03:30):
let them, uh, you know, dosomething bad and then, like, 10
minutes later, start yelling atright the next day what it's
like right in the act.
Speaker 2 (03:39):
It's the same same with your partners, you know.
Speaker 1 (03:42):
Yeah, totally no, but it is interesting because I it
is that.
Speaker 2 (03:46):
I think it is a similar thing.
It's like you can't harborsomething and then bring it up
in a fight or a conflict,exactly and like well last year
you said this, and now that I'mupset about this thing, you been
holding on to this forever yeah, like all of a sudden it's some
doesn't have some fire poweranymore.
Speaker 1 (04:02):
Yeah, so that's how it works with alcohol, where
it's like because the hangoveris later but the joy is now,
that's where it becomes aproblem, right?
I thought that was reallyinteresting, because we all know
what's going to happen if wedrink too much.
Yeah, but yet we still do itbecause right away it feels
(04:22):
really good and that can even be.
Speaker 2 (04:24):
you know, that's an interesting perspective and I
also feel like that even appliesto like weight gain you know
being the core process of thispodcast is about, though, but,
like, if you have a certain goalset, drinking is never going to
feed weight loss, it's justit's inevitably not going to be
the case.
It's just empty calories theway they.
You know it's like they.
Sometimes people consideralcohol.
The fourth macro.
(04:44):
I've heard that Because it'sper gram has seven calories, as
I understand it, and however,you're measuring grams of
alcohol in a liquid, butMilliliters.
But it'd be evident the caloriedensity is not falling in line
with carb, fat or protein, andso it has its own like little
calorie profile and but.
But it is interesting because II saw this whole rabbit hole.
(05:07):
I watched this whole video ofhow your liver processes it and
basically it goes completely tofat storage.
Yep, like they're like people,it's a toxin yeah, and it's just
the way.
The calories within the out,because there are calories
within alcohol, but they'rebasically not able to actually
be utilized for energy, and soyou might be tired and have a
couple beers and feel moreenergetic, but that's just from
(05:29):
the effects of the byproduct,the I forget what, what the that
thing that actually makes youfeel drunk.
It's spacing on me now, but youknow the there might be these
perceptions of energy and thingslike that, but fundamentally
the alcohols has calories butactually cannot be used like
those calories are not zero.
Speaker 1 (05:47):
They're used for anything.
Zero, yeah they 100 get storedas fat and then, on top of that,
because it is a poison, yourliver kind of shuts down normal
metabolic functions and goesspecifically towards
metabolizing this toxin in yoursystem.
Meaning that while your body ismetabolizing alcohol, which is
(06:10):
like one drink per hour so ifyou have four, that might be
four hours of your day, or twoor three hours of your day, or
whatever you're not activelyburning fat because your body is
diverting all resources towardsdetoxing this poison out of
your body.
Speaker 2 (06:24):
So there's the delayed repercussion, both with
hangover and also for thepotential.
Speaker 1 (06:30):
Yeah, I mean think about it, let's say you have,
you know, four or five drinks anight, which might seem like a
lot to some people, but trust me, I know people that do that.
Speaker 2 (06:38):
That's very easy, especially if it's a longer
night, you know.
It's like you if you're hangingout and enjoying a long dinner
and evening with friends andit's a six hour experience yep,
and people get there.
Speaker 1 (06:49):
You have a glass of wine, you have a glass of wine
at the beginning of dinner.
You have a second.
Someone's going around fillingyour glass up for you.
Speaker 2 (06:55):
You have two glasses with the meal, and then maybe
you have a fourth or evenpotentially a fifth as the night
rolls on.
You know, not necessarily in atwo-hour span, but over many
hours.
Speaker 1 (07:06):
Your intoxication level might not ever reach that
high, but your body's constantlyfiltering this alcohol and
you're still dealing with thecalories.
Speaker 2 (07:12):
The bottom line is the calories are going in.
Speaker 1 (07:13):
Yeah, so you got the calories you've, your body is
basically, during that time thatyou're metabolizing alcohol,
you're not burning fat.
So let's say, out of a 24-hourwindow, if you know only 20 of
them are actually burning fat,that means you're potentially
losing fat.
So let's say, out of a 24-hourwindow, if you know only 20 of
them are actually burning fat,that means you're potentially
losing out on you know 20 ofyour day's ability to burn fat.
To multiply that over three,four times a week, you know you
(07:36):
could be in the same calorierange as somebody else who
doesn't drink.
But see, just way slowed,slower progress, just simply
because when you have thealcohol in your system, your
body just isn't burning any fat.
Speaker 2 (07:48):
It's like a double negative.
It's a double negative you'reconsuming a fairly high caloric
substance that has no abilityfor energy use and you're
shutting down the use of yournormal macro energy.
So plus, like when you drinkalcohol guess what it, you know
it it who doesn't want to eatfrench fries?
Speaker 1 (08:10):
your judgment a little bit right.
So alcohol tends to lead to 2am burritos.
Speaker 2 (08:14):
Yes, yeah, yeah, get two desserts.
Speaker 1 (08:19):
That taco stand looks not not so bad all of a sudden.
Speaker 2 (08:23):
I'm not exactly hungry, but I'm not not hungry.
Speaker 1 (08:28):
I could eat a quesadilla right now, right, and
so you know this is a lot ofthat kind of stuff going on with
when you drink.
However, we live in the realitythat, like I think, most folks
listen to this probably arelooking for a sustainable
approach, and maybe you drink,maybe you don't.
If you don't, like I said,probably not your episode If you
(08:49):
do, and you're trying to figureout like how to optimize your
life around this, because it'slike there's more to it.
It's like when we were gettingready for the show we were
discussing, like there's more,like, yes, there is the
objective sort of bad thingsabout alcohol that no one can
deny, but then there's like thesocial element.
(09:09):
It is fun, you know, it is niceto like meet a buddy you haven't
seen for a while and like graba couple of whiskeys with them
and catch up.
Or to like go to a nice dinnerand like share a bottle of wine
and like have the sommelier comeand like fill your glass for
you and describe this wine comesfrom.
These are experiences in lifethat are really nice and for me
(09:31):
at least, especially after along week of work, work, man,
it's like wonderful to like goto a nice dinner with tanya and
just like be able to share abottle of wine and like, and I
you know, and so it's like thereis that part that is also part
of health too, 100, 100, and soI think I mean the main thing is
, like you know, just uh, youknow we were talking about this
(09:52):
and I have to say it, keeping itreal, and it's pretty much
shown that no amount of alcoholis good for the body.
Speaker 2 (09:58):
Less turns out, less is best, less is not as best.
Yeah.
I mean and you know there'salways like the one glass of
wine per day good for hearthealth and Not true the
Reservatrol and all.
Yeah, it's just not true.
Speaker 1 (10:09):
It's pretty conclusive that zero amount of
alcohol is the best amount ofalcohol in terms of just pure,
pure physiology, if you, if yourfucking body is your temple,
then there is no amount ofalcohol that's going to serve
you to any degree.
Yeah, but you know, if yourtemple has a little moss on it
and maybe you're not keeping ityou know it's been a minute
(10:30):
since you've brushed this, sinceyou've uh, swept it out that
you know, maybe well, I thinkit's.
Speaker 2 (10:34):
I think it's important to honor that, like
you know, and so it's it's.
I think it's just.
You know, in no way are wecondoning drinking, but I think
it's just more about notcondemning it either yeah, not
condemning it, and it's aboutbalance and being able to
maneuver and participate withlife in an educated, intentional
way.
That includes the lights andthe shadows, you know I I mean.
There's a reason that playingin the dark is so fun.
(10:56):
You know there's a millionthings in life that I can name
that include playing in the dark, so to speak, that people do
all the time.
I think I know what he'stalking about.
There's a lot of things.
I get it, you know, but I thinkit's just fundamentally, I
think, the encompassing, ofalcohol, which alcohol can help
sometimes with Of course, I'mjust saying Get you right there?
(11:19):
No, but really there is.
I think that the totality ofthe human experience includes
the ups and downs, the peaks,the valleys, whatever kind of
dualistic analogy you want totake, and I think that there is.
You know, sometimes a littlepoison isn't so bad for the net
and again, it's not condoning.
But I think that's just likethe realistic truth that when
you dance with life it includesall of these things and maybe
(11:46):
your path does eliminate as muchshadow as possible.
But realistically, for the mostof us, we kind of have our foot
in a little bit of one, alittle bit of the other all the
time.
Speaker 1 (11:55):
So then I think, I think, then it's, it's like okay
, let's just say you are on ahealth journey, and I think it's
important to have awarenessthat health is no one thing,
because there are plenty ofpeople on their high horses who
don't drink, who would look downon people who do, but yet their
diets all over the place,they're skipping workouts, their
(12:16):
sleep is shit, they, you know,um, forget to drink enough water
versus someone who might have afew drinks, uh, consistently,
but yet has all those otherthings buttoned up.
And I think I would fall intothat category.
I would let that.
I would think that that personin general would be
quote-unquote healthier as anaggregate.
So health is no one thing.
(12:38):
You can achieve high levels ofhealth and fitness while still
having some drinks throughoutthe week, but you can also
achieve levels of of very low,very poor health, yeah, by and
having no alcohol at all.
Speaker 2 (12:52):
yeah, I mean, how many?
I mean there are plenty ofpeople that I know people,
people's, parents, justindividuals in my life that I
can reflect on, that just likenever drink, but they're still
overweight and they still battlewith their body being a temple,
so to speak.
Right, and so to your point.
Yeah, it's multifaceted andit's not one thing, and whether
you don't drink because you lookdown on it or you just don't
(13:13):
drink because it was never yourthing, that that one thing isn't
going to be a determinant ofyour overall health and
longevity and the quality oflife you have.
Speaker 1 (13:21):
I just think, like with anything in life, it takes
a degree of participation andwillingness to participate,
because I think sometimesalcohol is also associated with
like, abandonment, like, like,like I'm just gonna like,
reckless abandonment with likethis evening, like I fuck it,
I'm just gonna go, I'm justgonna have.
And I think that, like you know, if we look at things as a
(13:42):
spectrum, that that's when itjust goes way off course, where
it's just like you're not,you're, you're, you're drinking
more than your, than your bodycan metabolize, you're outpacing
your body's ability tometabolize alcohol and you kind
of turn a corner where it's likeyou know, just like the toxin
level alone, you're going to bedestroyed, but then, like that's
just going to lead to other baddecisions, like driving drunk
(14:05):
or ordering a fucking bunch ofnasty food after you drink and
like fight with, so it's likethere's.
I think that like if you'regonna do it smart, it's like
there it is.
Yeah, it's like there's.
I think that like, if you'regoing to do it smart, it's like
there it is.
Yeah.
It's like being aware of yourstate, yeah, and like having
rules for yourself, like no morethan like two per hour, yeah,
to your body.
Just give your body a littletime to sort of catch up, so
(14:26):
like it's almost like thinkingof it as like riding that wave.
It's like one drink, you know,he might as well just be sober,
what's?
You know what's the point?
Right, unless you just reallylove, like, the taste of it,
which yeah, maybe it goes wellwith your steak, whatever, but
right, but like but like, ifyou're.
If it's kind of like an eveningwhere everyone's kind of getting
together we want to have a fewdrinks, it's like kind of like
being aware of your state andlike kind of riding that wave
(14:48):
where this down here is notreally fun.
Might as well not even do it Uphere.
It's like whoops, what the helljust happened.
But it's like this littlemidsection where it's like okay,
let me just kind of keep ridingthat wave, having like a glass
of water after every drink andkind of just like keeping that
nice vibe.
You can still talk and you'recoherent and you're fun, but
you're not like slurring yourwords or crossing your eyes or
(15:09):
whatever.
I think that's the objective onlike a sort of like a night out
where you can wake up the nextday and not like and be like
okay, you know like, yeah, nottoo crazy.
Speaker 2 (15:20):
Well, I think it goes back to, you know, it's a
degree of.
I think, in a sense, theperspective that we're offering
people is a degree ofintentional participation and or
responsibility, which can havea daunting connotation to it,
but it's like it's just likewith counting calories.
It's like counting calories iskind of a pain in the ass, it's
more work and it's a degree ofattention that you have to pay
(15:41):
to your life, but it offers alot of freedom and understanding
and takes out the guesswork andputs you in control of your
circumstance and at least, evenif you overeat, you still know
what's going on.
Whatever, whatever, whatever.
But there's a degree ofintentional reflection and
responsibility, an intelligencetowards your process.
That has to happen, and I thinkfor me it's the same idea with
(16:03):
alcohol.
It's like it's not don't do it,but let's become wiser, so that
we can approach the process ofdrinking with some
intentionality, with someself-awareness and with some
self-responsibility, so that wecan do it in a way that serves
us and has the best outcomepossible.
Speaker 1 (16:20):
Minimize the downside .
Maximize the upside.
Speaker 2 (16:23):
Yeah, and it just takes a little bit of paying
attention.
And, yes, you have to take on alittle more responsibility, but
I think on the path ofself-refinement, that is the
eternal path, right, if youdon't pay attention to your
money, then you know what'sgoing to happen, right?
And that's a responsibility youhave to take, and I think it's
just the same thing Totally.
The more responsibility youtake, the more you can maneuver
effectively.
Speaker 1 (16:41):
Yeah, and like you said, minimize the damages, and
I think that like okay, nowbringing it down to, let's say,
one is on a fitness journey andthey do want to have alcohol in
their life, but they also don'twant to just like fuck their
progress up either.
So then, how do we effectivelymanage the caloric impact of it.
Going back to it.
And so, even though, like Ethansaid, you know it is, some
(17:04):
would consider a fourth macro,it's not really a fat, not
really a carbohydrate,definitely not protein.
What the fuck is it?
I think that, like, what wehave our clients do, is we just
count it as a carbohydrate.
So so look, if you want to havealcohol and like, if you've
ever tracked your calories, youknow that when you look at, like
my fitness pal or or um, thelose it app or any sort of
(17:25):
calorie tracker app, it givesyou the calories for said drink.
But then there's no, like itdoesn't allocate macros anywhere
, it just says calories yeah, aglass of wine is just 150
calories, that's it, yeah.
And so then we go oh, so thenwhat?
Sometimes the pitfall is, ifpeople are tracking their macros
and they add a glass of wine,they still see all these carbs
they get to have, because,although it added calories, it
(17:46):
didn't take their carbs.
And so they're looking at justtheir macros and they're like,
oh, I still have more carbs.
Speaker 2 (17:50):
So we always just say , count it as a carbohydrate so
and I think that makes sense andbecause also I feel like
carbohydrate generally is thehighest amount of a macro you
get yeah, I mean pending protein, but fundamentally you have
more of them, meaning more.
You have more grams ofcarbohydrate in your general
balance.
Speaker 1 (18:06):
Typically, people have, at least you know, 150 to
300 carbs yeah, there's a littlemore wiggle room there.
So the way we would do this thenis like, okay, this is again
like, where this like intentionand participation with it comes
into play.
Like, let's say, you do want to, you are tracking your calories
because you do want to buildmuscle or burn fat, or you're on
(18:28):
some sort of a plan.
Then you look at your calorieintake and you go, okay, okay,
I'm hypothetically, uh, 2 000calories.
Okay, of that 2 000 calories,I'm eating 300 grams of
carbohydrates a day.
We know that carbohydrates havefour calories for every one
gram.
Okay, so what?
What is that?
(18:48):
How does that translate toalcohol?
Well, let's say, I want to havetwo glasses of wine, right, and
we know that a glass of wine is150 calories, so two would be
300 calories, right, yeah, sothen what you're going to do is
you're going to divide 300 byfour, which is 75, and so out of
your 300 grams of carbohydratesthat you get for the day,
you're going to minus 75, and sonow you only get to eat 225
(19:13):
grams instead of 300, becauseyou've made the conscious
decision to pull back 75 gramsof your carbohydrates so that
you can incorporate two glassesof wine in that example.
So that's how we coach ourclients on alcohol.
It's like go ahead and do it,but you here's your total
(19:34):
calories.
Speaker 2 (19:35):
You just have to minus those, those gotta build
it in and I think it just goesback to like again, like you
have to if.
If you are specifically on aweight loss journey, you have to
be paying attention.
You can't not do that you can'tnot be paying attention to your
calories.
And again it's like now you'vegot this master framework to
dance the dance how you want todance it, and the more
intentional you can be and themore you can build it into your
(19:56):
day, the better off you're goingto be.
And so that maybe means youhave a little bit less rice with
lunch, right?
or you don't have put.
You know, your your hash brownwith breakfast or whatever it is
, and that that because you knowyou're going to go out with
your girls or your boys laterand you're going to have some
drinks, and so you build it in,in and it's that whole thing.
And even if you end up goingover a drink or two, just like
(20:17):
we've talked about in the pastwith counting calories, as much
as it's about hitting the target, it's about mitigating damage.
Yes, right, so if you eat anormal day's worth of food and
you go and you have four drinks,now you're four drinks over.
Speaker 1 (20:28):
Yeah, now you're 600 calories over.
Speaker 2 (20:30):
If you build three drinks in and you have five now,
you're only two drinks overright and that's just a
mitigation of damages that inthe long run will make a big
difference.
Speaker 1 (20:40):
I always tell our client, I always say that I'm
like, listen, maybe you're 20%off, maybe you plan for two or
three and you end up having fouror five because the night keeps
going, You're having fun, butthe fact that you had planned it
ahead of time and put up theseparameters means you only went
20 over.
But if there was no parameters,you'd be a fucking 120 over
(21:02):
easily yeah, and so exactlyright, it's just like.
It's just like understandingthat like did like no one, no
one is squeaky clean you knowit's a messy dance out there.
But by simply just pulling back,you know no carbs for breakfast
and lunch, because you knowyou're going to have a handful
(21:22):
of drinks, even if you're alittle over.
That can really, in the longrun, help you get to where you
want to be a lot faster, withouthaving to give everything you
enjoy in life in the process100%, you get to where you want
to be a lot faster, withouthaving to give everything you
enjoy in life in the process.
Speaker 2 (21:36):
A hundred percent, and and and to the.
To the conversation we'rehaving right now, which is the
person who's on a bodycomposition goal.
They're looking to lose somefat and therefore making sure
they have to be in some type ofa caloric deficit, therefore
paying attention to calories andtherefore incorporating their
alcoholic drinks.
There are going to be certaindrinks that are going to be more
conducive to losing weight thanothers, right?
So the alcohol in the drink isthe calories that can't be
(22:00):
escaped from the alcohol.
Speaker 1 (22:02):
It's the alcohol itself.
Speaker 2 (22:04):
Yeah, no matter what right.
So, like a 5% beer to a glassof wine, to one shot of liquor,
is all the same amount ofalcohol, same metabolic process
and time for the hour, like youmentioned earlier.
But what then can happen isthat certain drinks can have
more calories, for sure, youknow.
And so beer is an infamous onebecause there's a lot of starch
in the beer from the brewingprocess and all the grains and
(22:26):
that kind of thing.
And so if you really are goingfor it, then there are wiser
decisions that you can make toget to that goal while still
imbibing there's a reason theycall it a beer gut yeah, because
that man, those beers, theythere's like there can be like
250 calories it's insane likeone beer can be a 400 like a
(22:46):
stout or an ipa man, it's crazydude, it's wild you sometimes I
looked up this one this one timeand I was like holy shit, this
is like a 500 calorie can ofbeer.
Speaker 1 (22:54):
It's like when people tell me oh you know, I looked
up this one this one time and Iwas like holy shit, this is like
a 500 calorie can of beer it'slike when people tell me oh, you
know, it's like I have a fewbeers every night and I'm like
you know, in theory I hear youand that shouldn't be a problem,
but the reality is that'sprobably six to seven hundred
calories at the end of yournight, after you've already
eaten your full days worth offood, and you're sitting here
thinking like I don't even eatthat bad.
The only, the only vice I haveis a couple of beers a night.
(23:16):
But, man, you times that out by5, 10 years and that could
easily be 30, 40 pounds of fatyou're just carrying around your
gut because of just all thoseempty calories extra extra empty
calories and so do you give.
Speaker 2 (23:30):
do you have any recommendations for your clients
for kind of the type of alcoholto choose Like?
Do you have a whole?
Speaker 1 (23:36):
No, I mean because I think, like we talked about,
it's just like I would tell themthe same thing.
You just said that, like youknow, you can get just as much
fun out of a whiskey soda as youcan out of a cock, like a
sugary cocktail or a beer withliterally half the calories, and
(23:57):
so, yeah, we are playing thecalorie game and yeah, it's just
those, those wise decisions inthe leanest I ever got I was.
I was having, you know, multipledrinks per week and uh, it just
always factored into just myoverall calorie.
I mean, you know, could you getthere fast without it?
Of course we said earlier, yes,but like we're not here to talk
about that, we're here to talkabout how to sort of make it
(24:19):
weave it into your lifeexperience.
Um and and less is like, sincewe're playing the calorie game,
then yeah, just looking at theseindividual choices and just
doing the best you can.
If you just love fucking wine,then maybe a whiskey soda is
just not ever going to work foryou yeah, and that's fine but
just know that it's 150 calories.
Speaker 2 (24:40):
Yeah, you got her drink.
You got to put the.
You got to put the drink intomy fitness pal.
Look up the specific beer, lookup the thing.
And for people that just wantto, that are on the on the
straight and narrow path, it'slike I always tell them and like
first things, always people say, like clear liquors are the
best.
Fundamentally, every liquor hasthe same amount of calories.
So whether it's whiskey, maybesome rums might have a little
sugar in them, but fundamentally, if you're looking at a 40 or
(25:02):
80 proof liquor, the caloriesare the same.
So whether it's a bourbon or atequila, so it's not clear
liquors only.
But I would say to somebodythink about taking like a shot
of tequila, put it with a lot ofsoda, get some fresh lime and
now you kind of have thismassive liquid that contains the
one drink, because I think somuch of it too is just having
(25:23):
the thing a hundred percent.
Speaker 1 (25:24):
I know it's just like beers, because it's like you
can like chill with it for aminute and sit there and sip it,
you know like a cocktail, likeyou know.
You know you go to like arestaurant these days.
You like order a manhattan,they give you like a thimble,
yeah, like okay, that was 25 andit was delicious, yeah, but I
guess I got another one you know, but like, if you do so, you
know.
There is that balance where Ithink, like the the, the soda,
(25:48):
the spirits and soda is a greatcombo, because it's like you can
fill that thing up like a wholeglass well, that's exactly.
Speaker 2 (25:54):
I've had clients say like I don't mind if you have
three drinks, but if you'relooking to last the night and
you're not necessarily lookingto deeply imbibe, but just like,
have like a large glass filledwith soda and water it down and
just have something to sip for along time.
I mean it's why they say liketea when people are trying to
stop drinking and they replaceit with like tea and other
(26:14):
beverages, because very often itis just having the thing in
hand and having the process, andI think so much with the social
aspect.
Speaker 1 (26:21):
That's what's happening with drinking yeah,
it's that conditioning of like Ifinished my night with a drink.
It's like, well, if you justswap that out with with the tea
in that example.
Yeah, exactly, so, yeah, soyeah there's just there's.
Speaker 2 (26:32):
There are better options and just even strategies
for drinking less in a shortamount of time.
Because, to Justin's point, ifyou get a nice little cocktail
that's got two ounces in it, youdrink that lickety split.
20 minutes go by, you getanother one you could
potentially have three of thosein an hour, right?
Because if you got one drink,that's 12 ounces of soda water
(26:52):
and a tequila with some freshlimes literally just the
alcoholic calories.
You could sip on that for awhile again.
It's just that awareness.
Speaker 1 (27:00):
Light beers aren't too bad either, like 80 calories
something like that, you know,like if you're not all about
just getting tanked and you justwant it to like have beverage
and like be social.
Not a bad move either.
You know a lot of those canneddrinks now, like the, the um,
truly's what's nice about thatis, you know there are 100
calories.
(27:20):
You know, yeah, the clean brew,the, the white claws and the
truly's totally so there aredefinitely better choices you
can make for sure to just likereduce the chances you're going
to be going back too frequentlyfor the next, you know, because
it gets into a little bit of aslippery slope where it's like
you can, you know, you startdrinking fast and you get that
escalation of alcohol in yourblood and it's just like you
(27:41):
start to lose your when doesthose inhibitions go down and I
think it's something youmentioned earlier that that is
the one thing about alcohol isit does lower inhibitions.
Speaker 2 (27:49):
And so if you are on a path that involves
responsibility like we've beentalking about counting calories,
making proper food choices,only having a certain amount of
drinks as you kind of get inthere a little bit, all those
protocols are going to start toget thrown out the window, and
so it's just one of those thingsand that's going to happen.
That's fine in some degree, butthe more you can mitigate it,
(28:10):
the more responsibility you take, the more you can traverse the
path.
Again, specifically talkingabout somebody who is looking to
lose weight while also havingthe opportunity to have some
imbibing, and it goes back tolet's just like I think you know
, look over the calories for theday, choose, I think, a big one
, which I, you know, it'sobvious but it's just like,
choose how many drinks you planon having.
(28:30):
Again, even if you go over,don't just say, oh, I'm going to
eat a light lunch and I'm goingto have a 500 calorie deficit
for the day that I built in andI'm going to go out drinking.
Yeah, like good luck Right, it'sjust like at least name, like,
okay, I'm going to have threedrinks, I'm going to have three
glasses of wine, specificallybuilt that in, and again, if you
have four or five, it is whatis.
(28:51):
But I think that is somethingI've seen with my clients at
least.
It's like they'll, they'll,they'll create the deficit, but
they won't name the future right.
And then, because it'sopen-ended, it all just kind of
goes to shit, including orderingsome like disco fries at the
end of the night for sure,whatever, because they're just
you know, because if you have,it's like I only have room for
three drinks and no food versusoh, I created a deficit and I
(29:16):
got some leeway and I don't haveany plan for the night ahead
Now that I've had a few in me.
well, it's like oh, I probablyshouldn't have the fries, but
whatever.
Versus if you have the numberslaid out and you know this is
all you got.
There's just a little more roomfor that part of you to catch
yourself.
Speaker 1 (29:34):
I think like the more the more you participate daily
with your meal planning, akacalorie counting, whatever you
but like, the more attention tothose details you give it, yeah,
the more you're exposing yourown little gremlins tendency to
sabotage you.
But the more general and likekind of like wishy-washy you are
(29:57):
, the more you're empoweringthat dark side of you to take
over once your inhibitions arelowered.
And so it's like by going thatextra mile and be like I'm not
just going to leave 500 caloriesbecause that could just be a
basket of fries, you know, likethat's nothing.
But like okay, here's what we'regoing to do is three drinks and
(30:18):
, like you've been said, if itends up being four, well, you're
only 150 calories over now,versus potentially being a
thousand calories.
That might seem crazy, but Ilook at meal plans all day,
every day, and I have somepeople out there and if you're
listening, you know who you are,who they're dangerous to them,
like they're it's like they'regood, they're good, they're,
they're good.
Then, all of a sudden, a 6,000calorie day.
Yeah, and it's just like holyshit, because it's like, once
(30:41):
the membrane is punctured, man,you get in that slipstream where
it's just like woo it is, it iscrazy.
So you have to really thinkabout it ahead of time and plan
that so you don't get caught upin it and just kind of say fuck
it, I'll pick up tomorrow.
So that's the thing.
One.
Thing two I think is reallyimportant as well as that like,
if you're gonna play hard, yougotta work hard and don't let
(31:04):
your drinking be the excuse yougive yourself and then let
everything else for the next 48hours go to shit too.
So like, if you're gonna go outand you're gonna drink, you
don't get to like have comfortfood the next day.
Speaker 2 (31:17):
You don't get to like Right, because you're a little
hungover.
Speaker 1 (31:18):
Because you're hungover, oh but I don't feel
good Because you fucking didthat to yourself.
Yeah, that was your choice.
So if you want to like, this isthe discipline that I have.
Like that I put on myselfworking out the next day I'm
hitting my 10 000 steps, I'mright back on my calories.
I'm not letting this be thetrip wire for an entire week of
just like kind of getting backon track, because that's what.
Speaker 2 (31:41):
That's the pitfall that people get into and I think
that's this is probablyprobably one of the more
important things to name,because it's just kind of like
psychology, it's just the humancondition, totally.
So, whether it's a vacation ora night out drinking or a hard
emotional moment, the, the, thetendency to kind of like throw
it all out the window is veryeasy to do and and you are, you
(32:04):
hit the nail on the head.
It's like that one night ofdrinking you wake up, you feel
like shit, you slept in,whatever.
Then you're just like, oh, like, oh.
I would love a fucking friedchicken sandwich right now.
Speaker 1 (32:17):
I'm supposed to go to work.
I'm supposed to do legs today.
Speaker 2 (32:21):
Fuck it yeah.
Speaker 1 (32:23):
Now you have another day where you're eating like
shit.
Then you skip your workout,then it's just this snowball
100%.
Then you call your coach andsay yeah, it's just not working
for me, man.
It's just too working for me,man.
You know, like I just can't.
It's just it's just too strictfor me.
I just can't see.
It's like no, if you're gonnago and do it, yeah, have fun,
and then the next day you'regonna feel like shit for one day
.
Speaker 2 (32:43):
You just get back on track, you just do what you
gotta do and there's a, there'sa little bit of grit, and this
is I mean I.
I do really appreciate youbringing this up, because it's
something I I see myself fallinto all the time of just that
trip wire and it's like yougotta, like the, the you can't
avoid the friction, like there'sjust no way around the
discipline, or like making thekind of semi-uncomfortable
(33:04):
choice and it's like the, thechoice you have to make that
next day, while beinguncomfortable, will probably be
a lot easier than a week downthe road.
Oh yeah, and and it's just theswallowing the pill that it's
inevitably going to have tohappen, if you want that goal
and if you're going to name thatgoal, you have to, at one point
, get back on the horse and ordo the hard thing and be
(33:26):
disciplined.
Speaker 1 (33:27):
You know, whatever it is, you're going to have to
like face the music in somecapacity, because it's like
whatever justifications you giveyourself in the moment that
feel logical, like you're onlygoing to regret it in a week or
two and be like fuck you know.
But so as hard as it is in themoment, no matter how much that
little gremlin in the back ofyour mind is telling you sleep
(33:50):
in order, takeout, skip yourworkout.
You deserve it.
You don't feel well.
Yeah, yeah, you overcome thatnegative voice and you just
order order, take out, skip yourworkout, you deserve it.
You don't feel well, yeah, yeah, you overcome that negative
voice and you just do the hardthing anyways.
And then it's like you got torealize that, like life and
success in life is all aboutmomentum.
And if they were to trace backto why people just can't ever
(34:11):
seem to like accomplish whatthey want, it's just that this
lack of momentum they're goodfor a while and then they're not
.
And it's like like your numberone objective is to stay in
momentum, because withoutmomentum, like nothing you want
to accomplish is going to cometo fruition, including your
health and your fitness.
(34:31):
And so it's like, if you'regoing to go out, don't let that
be the tripwire that that likepulls the momentum rug out from
under you.
Yeah, you know.
Yeah, huge, huge, very wise,wise man over here, especially
if you've been in momentum up tothat point right because,
that's another pit, that'sanother tripwire is like oh,
I've been so good for so longbecause you know what we all
(34:52):
have.
Reward behavior syndrome andlike that's normal for us to
want to reward ourselves afterdoing something hard for a
period of time a hard week ofwork, a hard day at work,
whatever we want to rewardourselves, typically through
food and alcohol.
Okay, but recognize that, man,it takes a while to get into
(35:13):
momentum and you can rewardyourself.
There is value in that, givingyourself that dopamine hit after
you've done something for awhile.
So that way you stay on thetrail but recognize you only got
to that point because of thediscipline and momentum you were
in and so don't let that be thething that severs that
(35:35):
discipline and momentum, youstill got to keep the push.
Speaker 2 (35:37):
It's interesting because momentum is tricky,
because it has a sensation Ifyou just think about the word,
like pushing a car out ofneutral, it's like when you go
to first push it, it's so hard.
You get it rolling, though, andyou're like oh, I'm good that's
so hard and there is almost thissensation of like we
compensation of like yeah, I canno longer push because the
thing is moving on its own andto your point, there might be a
(36:03):
capacity to let it off a littlebit, but you can't just be like,
well, it's rolling, now youknow no more, no more effort or
perseverance, which is why, like, planning your week is just so
crucial and like having yourdaily non-negotiables, like
we're gonna do 5 000 steps a dayor 10 000 steps a day.
Speaker 1 (36:19):
I'm going to lift weights four days a week monday,
tuesday, thursday, friday um,I'm going to eat 2 800 calories
a day, almost like I have alittle thing on my desk which is
just like my little dailyskills and habit checklist and I
give myself a yes or no.
Did I?
It's a binary Did I do it ordid I not do it?
Did not do it, did not practiceSpanish today?
Okay, and I see that visually,and so it's like that is my
(36:44):
accountability system in a lotof ways, and I think that when
you don't have these parametersfor your life, then things like
drinking too much or, you know,just like letting the alcohol
but this meant like throws youoff because you don't actually
you've never actually like takenthe time to like give yourself
that three to fivenon-negotiables that you do for
your health or for your businessor for your life or whatever,
(37:05):
and so then it's like well, youknow, like I'm accountable to no
one.
There's no rules.
I can't break rules that don'texist.
Speaker 2 (37:11):
I can't break rules that don't exist, but if you
give, yourself the rule and youbreak it.
Speaker 1 (37:17):
You have to sit there and look at yourself and be,
like I didn't do it.
Speaker 2 (37:22):
And that's harder.
Speaker 1 (37:23):
It's harder, for sure it just reduces the likelihood
that you will.
We'll still all self-sabotageat some point.
Speaker 2 (37:29):
Yeah, nobody's perfect.
Speaker 1 (37:31):
I think that's part of it, but it maybe just
mitigates the degree ofself-sabotage or the frequency
of self-sabotage by having itactually written out.
I have rules, so anyway.
So Wise words, wise words.
Speaker 2 (37:42):
Yeah.
Speaker 1 (37:42):
Tangents.
But you know, it's all no butit's super, super good.
Speaker 2 (37:45):
You know, and I think what I would say is like I fall
into the sandpit snake oil, tarof.
Just I don't want to.
Speaker 1 (38:02):
Because you're always going to feel a little bit
worse.
Speaker 2 (38:04):
Yeah, quicksand, that's what I say, sandpit.
Sandpit you know you never heardof that quicksand sandpit.
Yeah, those are the worst ones.
Those are the worst ones, butyou know.
So I mean I think you kind ofmentioned earlier, like drinking
a glass of water after everydrink is a crucial one, and then
, I think, having some type ofan electrolyte supplement,
either throughout or at the endof the night.
I know this is a practice, youdo, something I do, and it's you
(38:26):
know, fundamentally, alcohol isa diuretic and with that go a
lot of your body's minerals.
Mineral balances, yeah, and soand you know, electrolytes are
huge for your nervous systemfunction and all that kind of
stuff, and so just having asimple electrolyte, even an
emergency packet, is, as a lowhanging fruit option which I
don't think is the best.
Speaker 1 (38:46):
There's some good ones, like Element is great,
liquid IV is my fave.
Yeah, there's a bunch out there.
Speaker 2 (38:51):
Go on Amazon, just look up, you know, electrolyte
supplement, they have ones withzero calories.
Keto friendly, blah, blah, blah, blah.
You know, but it's in the senseI say keto friendly because
there's literally no calories,no sugar, no, no sugar in it.
Yeah, and and I don't thinksugar is bad, like I love liquid
iv, but just like that that canhelp so much for making you
feel better.
Speaker 1 (39:08):
So, whether it's just like it's otherwise.
If you don't, then what ends uphappening is you wake up at
three o'clock in the morningwith your dry mouth and a full
bladder, because your body isliterally just pulling all of
the water out of your cells andyou're peeing out.
Speaker 2 (39:22):
All your minerals, your precious minerals.
Speaker 1 (39:24):
So by taking an electrolyte, what ends up
happening?
Is it just restores that sodiumbarrier?
And sodium is what holds waterand hydration in your cells, and
so by drinking the electrolyteyou get potassium and magnesium
and all these other good things.
But, most importantly, thesodium just helps plug up your
body so you're not just sittingthere leeching all of your
(39:44):
hydration out.
Yeah, so a you, you won't it.
It helps reduce the chancesyou're going to disrupt your
sleep because you don't have towake up and pee, so you stay
hydrated as you sleep, which ishuge, so you're not going gonna
feel even worse by not sleepingand then, um, yeah, it just
makes it, so you just aren'tgonna wake up with a nasty
(40:04):
hangover the next day, not asbad.
Speaker 2 (40:06):
Another one is b vitamins like so getting a broad
spectrum b vitamin complexmethylated if you can not
required but helpful, and it'sone of those things like some.
Some people talk about bvitamins keeping them up at
night.
I think it's just ridiculous.
I personally I b vitaminsdefinitely give you energy.
They can definitely affect myenergy levels, but I personally
(40:26):
have never been kept up if I'vehad a little too much to drink
from taking a b vitamin.
Yeah, I think the b vitaminthat's keeping you up.
Yeah, you know but some peopleare in that boat.
But either way, whether youtake it the next morning or the
night before, a b vitamin,because the same thing, your B
vitamins are crucial for yourmitochondria and energy
production in your cells, andalcohol disrupts and takes away
(40:47):
all that as well.
And so that's just another veryeasy, accessible thing you can
do to kind of help mitigate thatnext day feeling.
And then there are also likecrazy supplements that have been
shown to help mitigatehangovers.
There's a compound I cannotthink of off the top of my head,
but it exists, I promise you,and there's just clinical
studies that have shown.
Because basically it's like thething that makes you drunk is a
(41:09):
toxic byproduct of the livermetabolizing the alcohol.
So alcohol itself, ethanol doesnot make you feel the sensation
of being drunk.
It's when your livermetabolizes the alcohol and it
produces I believe it startswith an A also escaping my mind
right now but that's the thingthat's toxic and that's the true
poison of the body and it'sthat poison that actually
(41:31):
produces the sensation ofintoxication.
And so if you basically theidea and there's even like
probiotic gut biome supplementsto help with this but the idea
is that the more you can likeaid your liver, protect your
liver, help your liver.
You know, participate with thetoxin can have, you know, a
(41:51):
positive outcome.
And I've done some of thosespecific supplements and they
have helped.
So I guess just how deep youwant to go down the rabbit hole,
but there are things you can do.
Speaker 1 (42:00):
Whatever you do, don't?
Electrolytes and b vitamins are?
Just so easy to do and can makesuch a big, totally even just
the water if you just water, Iwould say, if nothing else,
water and electrolytes would bea great place to start.
But like, whatever you fuckingdo, don't get hammered, eat a
bunch of shitty food.
Speaker 2 (42:17):
Salty, greasy, high-fat foods, don't drink any
water and then just go pass outLike just don't do that.
Because that's, I think, howmany people fall victim.
That's how you wake up and justeat like a full day's worth of
sodium with some burgers andfries and already dehydrated
blood plasma, you're just likebleh.
Speaker 1 (42:34):
They're just like some street urchin.
Yeah.
No, you like hydrate?
Be smart, don't try to keep it.
One to five is your range.
Drink wise Tons of water.
If you can do electrolyte, doit.
Just keep better hygiene as ahuman being, if you're going to
drink.
(42:55):
It's a simple decision that canmake a big difference.
You go not my best, not myworst Right, and then, therefore
, I can work out that mucheasier to make the decisions, to
keep the momentum.
Not have to like order.
You know breakfast in bedbecause you're in the net to
skip everything.
I just don't feel good.
No amount of Advil can fix that, yeah.
(43:16):
So anyways, I think that doesit yeah it feels good man.
That was a that we went alittle bit long on this one, but
I think we covered pretty muchall the bases on it and yeah, I
hope that could be helpful, Ihope so I'm falling right ears
here.
Yeah, I hope you guys enjoyedit.
That was episode 45.
45.
Speaker 2 (43:36):
That's a lot of episodes, that is.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
The Joe Rogan Experience
The official podcast of comedian Joe Rogan.
True Crime Tonight
If you eat, sleep, and breathe true crime, TRUE CRIME TONIGHT is serving up your nightly fix. Five nights a week, KT STUDIOS & iHEART RADIO invite listeners to pull up a seat for an unfiltered look at the biggest cases making headlines, celebrity scandals, and the trials everyone is watching. With a mix of expert analysis, hot takes, and listener call-ins, TRUE CRIME TONIGHT goes beyond the headlines to uncover the twists, turns, and unanswered questions that keep us all obsessed—because, at TRUE CRIME TONIGHT, there’s a seat for everyone. Whether breaking down crime scene forensics, scrutinizing serial killers, or debating the most binge-worthy true crime docs, True Crime Tonight is the fresh, fast-paced, and slightly addictive home for true crime lovers.