#15 Better Recovery For BJJ (Part 2.)
In this episode JT & Joey discuss all things you can do after training to help you bounce back. The problem for many of our BJJ brethren is that they are neglecting all the important actions you need to take after an evening jiu-jitsu class:
Nutrition, dinner, supplements & snacks.
Sleep Quality, switching off & down regulation.
Relaxation, reading & sleep tracking.
If you want to get more out of your BJJ and feel better the next day, the boys outline an easy to follow formula that will have you coming back better.
Speaker 1: 0:04
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So we pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot.
Speaker 2: 0:28
I’m ready, ladies and gentlemen, welcome to another Bulletproof for [inaudible]
Speaker 3: 0:33
Podcast. I am JT I’m Joey and today guys, we are getting into better recovery for BJJ part two. Now we did, we did get into what you should be doing around a class time before class, during class. And now we’re going to talk about what you can do. That was in part one, just a couple of weeks ago. We’re going to talk about what you can do, ask the class to improve your recovery. Yeah. What was the , um ,
Speaker 4: 1:02
I guess the thing we’ll say in there was that you let the recovery processes is always occurring. Like you’re always recovering from training. Yes . So it doesn’t just start with like, after training, right? Because you’ve trained the day before a couple of days before. So what you’re doing at the gym and what you’re doing, you know , immediately following your you’re rolling and whatever that’s part of the recovery , uh, today we’re going into what happens when we get home right now . Yeah. W what
Speaker 3: 1:28
We’re doing straight after. So the first checkpoint , uh, with our post retraining post training recovery is nutrition. Post-training nutrition. What are we doing immediately after training to ensure that we’re bouncing back as quick as possible, so that if we intend to do this the next day, or we intend to just be healthy the next day, what do we need to do straight after training with our nutrition?
Speaker 4: 1:54
Yeah. Like even if you just intend to wake up and not feel like.
Speaker 2: 1:58
Yeah. I mean, there’s always the ups. I mean, don’t you eat? Right. I know you guys do love those
Speaker 3: 2:04
Post jujitsu training vibes the next day, where you wake up and feel like you’ve been hit by a truck after
Speaker 2: 2:10
today. So great. But , um, I
Speaker 3: 2:13
Think this is, this is something that probably doesn’t get talked about enough. I mean, it gets talked about a lot in a bodybuilding circles , uh , CrossFit pretty much any athlete in any sport has a post-training nutrition approach. But when you talk to Gitz folk, it’s just non-existent. So,
Speaker 4: 2:32
Yeah, I , so I can , um, I think one of the, one of the issues with jujitsu that I think , um, probably a lot of people experienced , but maybe don’t don’t , um, put two and two together. Is that because it’s so high intensity , uh , rolling in class and everyone , you know, you always finish a class with a bunch of rounds. Um, you know, it’s very exciting for the nervous system. So you’re super upregulated and any kind of upregulated activity. Uh, it , it suppresses appetite. Yes. So I knew this for years, like I would leave training and I would, and this would happen when I trained in that like mid morning , lunchtime evening didn’t matter, but I’d leave and I’d, you know, you’re like, oh, I bet at eight . And then you go somewhere and you get food. And then you’re like looking at this food and you can’t eat , not hungry. I’m not like , I’ll drink the drink. Maybe I’ll pick up the
Speaker 2: 3:21
Rice a little bit. You don’t, you know? Yeah. You got to kind of, you do
Speaker 3: 3:25
Have to make a conscious effort to do it. Like you kind of have to bring yourself to do it, but you can do it in small chunks. Right. So, I mean, for example, I, and I’ve recommended this before to our community group, that to have some form of simple carbohydrates, post-workout, isn’t a bad thing. Now, some people like a protein shake, some people like to have a shaker with some weighed protein, something like that, because it’s easy to consume. Uh, you know, it’s not messy, easy to do, but what I have said to, to people and people actually had a fair bit of success with this shout out Frank Barker , uh, from 10th planet , um , in Victoria, head of 10th planet, he loved this because Frank is originally an endurance athlete, a triathlete at heart. So he, this spoke to him very much, as I said, well, as opposed to putting like maltodextrin, which is just a very simple powdered carbohydrate, which Austin bodybuilders were consuming a shake, you could have, for example, your favorite cereal. Post-workout like there was a study that was done. Not that long ago that showed that chocolate milk was better for recovery than a Gatorade. And it’s like, yeah, of course, because yeah, it’s got sugar in it, but it also has protein in it, but not everybody vibes with dairy. So chocolate milk may not be your jam. But what I had said is, depending on what you’re into, I don’t usually drink milk. I used to have oat milk because I’m a Lanka like that. Uh, just, I lived in Melbourne too long. Um, I, this is something that I’ve encouraged people to do and I will do sometimes myself is literally, I will have , uh , like a Tupperware with , uh , cornflakes in it and just oat milk. That’s easy for me to organize that may not be the right thing for you, but having a small amount of simple carbohydrates helps regulate blood sugar level stops you bottoming out and start you back on the recovery process. Yeah,
Speaker 4: 5:18
I think , um, I think I don’t necessarily , um, but in keeping the broader perspective of good nutrition post training . Sure. I don’t want to make a blanket recommendation that people should go and smash a bowl of cereal.
Speaker 2: 5:32
Okay. That’s not the, that’s not the standard. Yeah. Well ,
Speaker 4: 5:35
Um , yeah, but there is benefit to what you’re saying, right? Which is you are getting a serve of , um , easy to digest carbohydrates, right. Which comes through the, the , the refined grains, which are in the cereal. So that helps to replenish glycogen in the muscles. And then you also get in the milk, which has a bit of protein, like, so it is quite nourishing. And the thing is with after training, you don’t, and this goes the same for whether you’re lifting weights. So you’re trained to do two , you ideally want something that’s easier to digest because your body can access those nutrients faster. And your body’s already having a hard time recovering from what it’s doing. So if you go and put in like a bunch of harder to digest food , so think of like eating a bunch of red mate , um , and a bunch of really high fibrous , like vegetables and like brown rice stuff, or really quality foods, good things. But they take longer to break down. So on that same token though , um, I wouldn’t recommend say overloading on extremely refined carbohydrates for someone who’s trying to say lose body fat. Sure . Right. So we’ve got to take that information with a grain of salt. Um, look, what has, what has worked well for me over the years , um, is first identifying why it is that I don’t have an appetite and it’s that upregulated state of the nervous system. So that then tells me, or I will, I need to calm the nervous system a little bit. And once I can bring that down. So that’s downregulation . I actually put myself into a position to have an appetite and feel somewhat hungry. And what we spoke about in the first episode was a little bit of flexibility. Like a bit of stretching after class, a bit of nasal breathing that will help to downregulate the nervous system. Um, I find that if I have that sort of 10 to 15 minute close to the session, once I get home and I have a , I like to have a hot shower , um, sometimes I might have a quick shower and then jump in a bath with some Epsom salt . But if I do that by the time I’m sort of, I get up and downstairs and about to eat dinner, which is usually later than is ideal. But what are you going to do? Um , I’m hungry, right ? If I fulfilled those things, I’m hungry. Yeah . Whereas I remember when I used to train during the day, yes , I’d go pull harder for 60 minutes of class. And then I’d go down to the shopping arcade just outside from the gym and I’d buy food and then I’d try and sit there and eat it. I hadn’t had a shower. I hadn’t had the drive home where I’m listening to a podcast. I hadn’t done any stretching or breathing and I’m like, I can’t hate . Yeah. So I think that little process is really, I
Speaker 3: 7:57
Think so too. And I think what this is where you don’t take cues from me guys, cause I’m always hungry. I don’t experience this problem of not being able to eat. Uh, it’s just how much, but no, I think you’re , you’re entirely right there, Joe , and having a warm down process, even though it seems natural or normal that we would have a physical warm down just in terms of our muscles and our circulation actually, reregulating your nervous system. So if we talk about your metabolism as catabolism, which is breaking down catabolize and anibolism, we think anabolic, which is the growth side of your metabolism to make that switch that change , um, because animalism is about digestion and repair and your body healing again, the longer you’re in catabolism, your body is think cannibal breaking itself down, I’ll go deeper. Oh ,
Speaker 2: 8:54
The, the longer
Speaker 3: 8:56
It takes you to come back. So we’ve got us, that’s sweet. And, and,
Speaker 4: 8:59
You know, to put that into simple terms, when you’re training hard, you’re in a catabolic state, you are breaking down muscle tissue, like everything is breaking down. Whereas yeah, like JT said, when you’re recovering, this is the growth phase and we want to get like good recovery gets us into that growth phase as soon as possible as possible and optimizes that process so that we recover faster and can train harder the next day. Yep . And so when we do get to that stage
Speaker 3: 9:24
Where we can eat, so we’ve done our certain activities to try and calm ourselves down a bit. And, and we’ve got some appetite for you, Joe , and now obviously you have been losing some weight for comp. And so you have a certain eating regime around
Speaker 4: 9:37
That, but you’re oh , I below 85 kilos today, 84 and a half, I look at him, he looks like he’s
Speaker 3: 9:42
All of 1 0 5, so big ,
Speaker 4: 9:45
Uh , like a Julian salad over here except for his fat head. Um,
Speaker 2: 9:51
But , uh, so that said, what are you eating for dinner, man? What are you eating, man? It
Speaker 4: 9:54
Looks so good . I , yeah. So look, because I’m trying to drop a bit of weight then one of the main things for me is that eating has become quite structured and snacks are kind of out of the equation. Yeah . So when I’m going into training , um , because I go train in the evening, so I want to go into training about an hour and a half, four . I will have a protein shake and a banana. So that’s like my, my, my protein and my carbohydrates. And they will kind of adequately like I’ve eaten throughout the day, but they will fuel me and they will be there when I finished training that protein is in the system, that carbohydrate is in the system. Right. When I get home , uh, I will just go for a very , um, like a very standard dinner of big serving of carbohydrates. So for me, that’s um, whatever white rice, brown rice, sweet potato potatoes, generally , um, uh , uh, chunky serve of protein. So like a fist serve of protein, which is about , uh, is going to get me about 45 to 50 grams of protein. So whatever that is, I might’ve cooked some lamb in the local ground might have cooked some chicken. It really could be anything. Um, always delicious, always organic, always bang on , um , on point and then a serving of vegetables. And so I’ll either have roasted veggies or some cooked veggies, or I’ll have some kind of salad, but I was at that and that’s really what my dinner will be every time. Um, I, I used to rush home and try to get it in as quick as I could so that I could get to bed as early as possible. And what I found was that that was adding like pressure to the situation. It made me enjoy my food less and it also with my appetite. So what I’ve found now is I don’t rush. I accept that it’s going to be a later night and it’s going to be lighter by like 20 minutes then if I had a rushed , um, but my appetite there, I can enjoy my meal. I can chill out a bit. Sometimes I might have a glass of like coconut water or something like that, or homemade kombucha, like just a little thing. And that’s, and that’s pretty much my post-training meal. Yep . And then I’ll pump some magnesium,
Speaker 3: 11:53
Magnesium that’s I was going to say, that’s definitely something we have in common in that way.
Speaker 4: 11:58
Mean what , what do you do when you go there ? Do you train in the evenings much anymore,
Speaker 3: 12:01
Really train in the evenings. I find that that actually really messes with me. My magic formula guys is I like to get my hardest training done in the first half of the day. And then the latter half of the day is more low key. So I tend to do, if I’m doing any training at night or in the evening, it’ll be a weight training. Uh , I find that it’s better for my recovery and I get up very early as you know. Um, and I find that I tend to be super low quality if I train to do two at night and then get up at four 30 the next day, it’s just, it’s brutal. It’s not a good if you’re in it
Speaker 4: 12:31
Early riser training jujitsu at night is just not sustained . No. And
Speaker 3: 12:36
Plus I’m trying to keep my quality high because it’s not like I’m just getting up early and looking after myself, I’ve got to teach jujitsu. So for all of you instructors out there who are taking morning class, I know it’s tough because for some of you, you do have to take the evening class. But what I would recommend is if you are busier in the mornings, find a way to be able to handball that responsibility off. So you can actually relax in the evening, get asleep . I think our dinners are very similar regardless. Um, I think in general I eat a lot more , uh, but I eat I’m busier in the first half of the day, but I eat more in the latter half of the day. If that makes sense. I keep my eating pretty light through the first half of the day, because I also know that that’s when I’ll be training, whether it’s lifting weights or doing jujitsu or whatever I might be doing. And then after lunchtime , uh, I’m I kind of have an eating window, which is kind of, you know, 1230 till 8, 8 30 , and I will eat crazy level amount of calories. Uh , but I just keep it within that and I always try and eat healthy. But that thing about magnesium for me guys too , as somebody who consumes a lot of caffeine and generally is a little bit higher on the frequency side of things, having that routine before , like , um ,
Speaker 4: 13:48
Like a relationship with Jesus, that kind of frequency,
Speaker 3: 13:53
Well, look , I’ve been compared to a lot of things , uh , Joe, but your relationship with me, if you’re saying that’s like a relationship,
Speaker 2: 14:00
That’s fine. You can say that . But I think it’s one of those things
Speaker 3: 14:03
That , um, I’m probably a little bit on the hyper side of things. And , uh, you need to know when to switch that off and know when to kind of calm that down and having some magnesium before bed is actually one of the most valuable supplemental things you can do work. We don’t
Speaker 4: 14:20
It by percentage, as far as supplements go, it’s extremely high percentage.
Speaker 3: 14:23
Yeah . Just for you , your muscle recovery, muscle soreness, and actually helping you get a deepest sleep. But that’s where we start to move into, like, we’ve already touched on downregulation , but once you have eaten dinner, what is it that you are doing between, what is your warm down routine for your brain between eating an actual sleep time, Joe ?
Speaker 4: 14:44
All right. So yeah, so downregulation warming down, essentially trying to calm out our state. Right? And I think anyone that’s trained trains in the evening , um, can can vibe with this is when you do all of that, have you dinner, whatever, shout and whatnot. And then you jump into bed and you’re like wide awake. And you’re like, man, I trained so hard like tonight. And I was up early this morning. I should be asleep right now. But for whatever reason, you just can’t sleep. So this is, I mean, this is a couple of things. Could be your circadian rhythm, maybe up the timing’s there, but more than likely you’re still upregulated and your body still thinks it’s in the, in the gym sparring. Um, and so how do we then get ourselves into a position where we can actually fall asleep? Um, again, if I’ve done those other things. Well, so I’ve had the shower or the bath I’ve had the meal, I’ve had some water, had some magnesium, there’s two things that I do that are kind of , um, I would say essential for me. One is I like to take 15 to 30 minutes and I say like 15, I’ll make it shorter if I’m pressed for time. And I’m like, man, I can’t go to bed at 1130. Like sure. I got to get to sleep. At some point, I’ve got to start work tomorrow. Um, but I will say I will , sometimes I will make a, we call it a hot drink in my household Mesa in high it’s , it’s not tea, it’s not coffee. It’s a coffee substitute. Oh
Speaker 2: 16:10
Yeah . It’s chicory root. It’s
Speaker 4: 16:13
Like a coffee substitute that doesn’t have caffeine in it, guys. It really, it tastes super average. [inaudible] ritual where it’s like, yeah , boil the kettle, put a scoop of the stuff in the little bit of milk. And then I go and sit and I’ll probably sit in front of the TV and I’ll just vege out 15 to 30 minutes either watch, maybe I’ll watch some UFC or I’ll watch something on YouTube or, you know , maybe I’ll listen to an episode of the Bulletproof of BJJ podcasts and catch up with a bit of JT, get my dose for the evening. Um, but I , I will just do that and just sitting on the cash and just allow myself to be mindless for a little bit goes a long way. Yeah. Um, the second thing that I’ll do is I’ll go upstairs and I have my nighttime routine in terms of like floss and brush. And when I get all that done, but then I like to read when I get to bed and I won’t, I don’t read for a long time. Usually I get in my partner’s already asleep. I get in, I turn my little nightlight on and I open the book of whatever I’m reading and I get it like one or two pages, one or two pages. And I laugh . I had an absorb any of that. And then I’m like, put the book down, go to bed, go on . And I track this with my whoop and it tells me when you report reading in bed, your recovery is like, like considerably increased. It’s like five to 10% better. Um, and I noticed if I do that, it just helps me get to sleep sooner.
Speaker 3: 17:33
I man , great, great lead in I’m very much. So I have a very good story around this
Speaker 2: 17:39
Storytime guys , old climate blonde drink, chicory root, terrible average. Uh,
Speaker 3: 17:48
But if it works for you , um, Renee , good client of mine, Renee from Melbourne , shout out Renee, and she was struggling with sleep and just doesn’t do jujitsu, lovely lady works her off and she was struggling to get to sleep. And uh , I said, ah, she’s like, yeah , I get in bed . I just, I’m just there. I’m wide awake. And I said, oh, have you tried reading? She’s like, yeah, I tried that didn’t work. And I’m like, what do you mean? She’s like, well, I just, I wouldn’t get anywhere with the books. You know, I just get a couple pages and I just fall asleep and I’m like,
Speaker 2: 18:19
That’s the point, Renee? You know , it’s not actually about reading the book. It’s about trying to get the sleep.
Speaker 3: 18:25
She was like, oh no . Okay.
Speaker 2: 18:29
Spot on . Right . Do it right.
Speaker 3: 18:30
The same thing. Um, I mean my evening routine, I usually get to bed a bit earlier than Joe . Cause I haven’t got that Nestle that evening training effort there. Uh, but that said similar kind of deal. I’ll usually do a bit of stretching in the evening. Um, I find that helps me with my downregulation quality just to breathe and just try and get my body to relax a bit more on that . I feel better going to bed. So I don’t wake up as Jack the next day. Uh, definitely magnesium and routine guys. I think this is the thing we can’t stress enough, whatever it looks like, whether it’s Milo or whatever your hot chocolate drink is or whatever you find is like a comforting thing brings you into a good space, calms you down that is exceptionally helpful. And the thing which is great about looking at a book as opposed to looking at your phone, and this is w this is a mistake we all make. You know, like if I put my phone on, do not disturb usually around about nine o’clock in bed by bef between nine and nine 30. But essentially I don’t want to worry about anything that’s happened that day. And I don’t really want to think about what’s going on tomorrow. I’m just cut that all off so that when I’m reading, and this is a great thing about reading , um, cause some people say, oh , I’ve got a Kindle or um, you know, but the thing is guys, there’s so many associations that you have with your phone, Instagram, Tinder, whatever, like is this things in there to distract you and make your brain just low-key stressed. And some people are like, oh, I have blue light glasses, whatever the hell , just the act of you being on your phone actually creates a degree of excitement in your brain. Whereas when you look at light, that’s reflected off a page, it actually lovers brain activity. And it also gets you to access your prefrontal cortex, which takes you away from the fight or flight instincts of your hypothalamus and your lizard brain and where all the, where all the hormones are at. So what that does is it actually chills your brain out. And that’s why it’s so beneficial to pick up a book. So even if you don’t count yourself as a bookish person, you don’t really like to read per se. It’s not really about reading the book. It’s the act of that gets you more calm.
Speaker 4: 20:49
Yeah, that’s a great point. And I would, I would say further to that is , um, try not to read, try not to read non-fiction . So don’t read your self development books at night. Don’t read, you know , um, I don’t know the transcript of Danaher’s latest leg locks . Don’t read them , use a slave , but it will , but it’s more like don’t, it’s, you’re not trying to read things that are making you think about you and your life and pry , y’all gotta get better at this and wow. You know, six habits to be more effective, save that for the daytime. Cause that stuff energizes you I’ve actually started recently rating , um, science fiction. Ah , cool. And really quite enjoying it. Um , because it’s complete I’ve I’ve never read a lot of nonfiction , but it just takes your brain to somewhere else. It’s like watching. It’s a , it’s a story it’s completely fictitional. And so a fictitional fixed fictitious, fictional or fictitious. Yes. There you go. Um, so it , it , that that’s really valuable to go to something that’s not going to make you reflect about your life on the phone piece. One of the best things I ever did for that was I put my phone charger outside of my bedroom and it just, and to me now it seems so rudimentary, but I know so many people, my partner included who have the phone charge in next to the bed. And that means that the phone lives next to the bed. I can’t stress enough. One of the simplest actions I’ve taken has had the most profound impact because when I’m going up to bed, I put my phone on charge, outside my room and then I go into my bedroom and it’s like a sacred place. Yes , there’s no phone there. There’s no blue light. It’s just, yeah, it’s been really effective.
Speaker 3: 22:25
Yeah. And I think that’s a huge habit I got , uh, like years ago , uh, from doing like a check holistic lifestyle coaching. That was the thing they said about the room being dark and, and not having your phone and having alarm clock, which is just like an old analog one. What have you, I can’t get my partner to not have her phone in bed and that’s fine. That’s cool. Cause she will listen to things that help her go to sleep. Like she loves Neil deGrasse Tyson. So she was like Neil deGrasse, Tyson. Oh God, that velvety science voice that mustache. But um , what else,
Speaker 4: 22:58
What else do you do in bed? Do you have , um, okay. Tell me what actually, while we’re on it, there’s a great way to downregulate sexual activity, whether with someone else or just by yourself has been proven to be very effective at Dan Ray regulating the nervous system. This is true. So if you’re really stuck for ideas,
Speaker 2: 23:15
Figure it out. I won’t go into explicit detail , uh , warning, explicit content. Um, but you know , w what else do you do?
Speaker 3: 23:23
So the thing for me is I sleep cool. Like that’s me. Uh, I got a high metabolism. I only really sleep with the sheet. Uh , whereas my partner sleeps warm. And , um, this is something that you really need to understand guys, because if essentially part of the reason why , um , having a bath really helps is it elevates your body temperature higher than it would normally be, which means once you get out, your body starts this cooling mechanism to actually like lower metabolism. And when you are cooler, you get deeper with the sleep
Speaker 4: 23:56
That drop in temperature, signals, sleep . Doesn’t it. You
Speaker 3: 23:59
Actually, I have a very inventive thing which helps you. Can you speak to that? I can speak
Speaker 4: 24:05
To that. I have a chilly pad, which some of you may know if you’re into Tim Ferriss , you probably heard about it. It’s a , um , it’s a pad that goes on my bed underneath my fitted fitted sheet. So on top of the mattress, and then it’s connected to a little motor, some pipes and pumps water in through this pad and you can set it to pumping cold or like anything from like quite cold to quite warm water. So you can cool or hate your bed. Um, they are, they’re not cheap. Uh , it was, it was an investment. However, during the summertime, I don’t, I’m not using it now. Cause it’s, it’s, it’s autumn here and it’s pretty cool. But during the summer I run that thing. I get my bed, my mattress super cold. So when I’m going in to do my nighttime , like to do my teeth brushing and stuff, I turned on to its lowest temperature, which is 13 degrees. Okay . And then I go and do all that. And then I jump into bed and it’s like, I describe it as crispy. Like it’s like, yeah. It’s was like, this mattress is a little bit cold and you like snuggle up, get the blankets, whatever. And then I turn it off. And so then it just over the night, cause I found if I don’t, I like, if you don’t turn it off or even if you increase the temperature a bit to like, whatever 25 degrees, I would wake up at like three in the morning and
Speaker 2: 25:14
I’d be like. So-called like, it really works quite well. Yeah .
Speaker 4: 25:18
Yeah. So , uh , but yeah, so you figure out how to use it for yourself, but that act like having a cool bed , um, has been quite indulgent and really helpful, again , just getting to sleep. Definitely . And everybody is
Speaker 3: 25:31
Different in this way. Like it is relevant to circadian rhythms. I know that. Um, my, so , uh , you know, whether this is genetic factors or how you were raised , um, my father is a bloody blue blooded Englishman. Uh, he has a red hot metabolism. He grew up in really cold temperatures. He sleeps cool. My mum is not, she, she rugs up. She, you know, she has an bloody dressing gown and hoodies and buddy rugs up as much as she wants to be as warm as possible. Hey ,
Speaker 4: 26:02
I think there is a , uh, generally women like to be warmer. This could be a thing I don’t want ,
Speaker 3: 26:08
I don’t want to speak off piece cause I don’t, I don’t know. But all I’d say is whether you prefer warm or cool or start warm, get cooler, if you can kind of not like nailed that you’re going to have a better quality sleep. So for me, I definitely know that I need to stay cool. And I , I basically push all the Dooner and blankets, whatever I’ll fall into my partner. Cause I , if I get too warm, I wake up multiple multiple times and that’s just no good for me. Um, and the other thing is too, I sleep on my back and everybody kind of slaves differently. So is like, it’s super important for me to be able to just lie flat on my back and have a firm mattress. If I’m lying on a, like a, I don’t know if any of you guys remember back in the nineties, like waterbeds were like , uh ,
Speaker 2: 26:57
They’re a bit of a deal only in movies, only in movies.
Speaker 3: 27:00
Well , actually a friend of mine had one, but like men, you cannot get out of those suckers. Like if you want scoliosis, get a water bed. Um, but yeah, basically affirm mattress really suits me. And then also for my partner, she likes a really cushy soft mattress.
Speaker 2: 27:17
So when we were traveling overseas, like when we went to the combination ,
Speaker 3: 27:22
Um, to the ADCC in 2019 in the U S uh, we stayed in a hotel and it had a really firm mattress and I woke up like, man, such a good sleep. I feel great. She woke up, they say like , oh my neck, my back so slow. Like he could be worthwhile if you have a partner, if you do sleep in the same bed as your partner , um, it could be worthwhile to even have the split mattress daddy going on. That’s that is something, some people do. It’s an option.
Speaker 4: 27:49
Yeah. I mean the thing with sleep and we could w we can go further into this, I think on another episode. Cause it’s such a big one, but you spend almost half of your life in your bed. Let’s say you spend a third of your life in your bed. Um, if you don’t spend that time, well, like if you’re not sleeping well, and there’s things that, that, you know, could be improved, it’s really in your best interest to do what you can to change that stuff. And I’m not saying like, we’re not saying you got to spend whatever it is for a chili thousands. Yeah. Like 800 bucks or something, you know, like , but like, can you increase the air flow in your room? Um, can you call it down? Can you, can you get some blackout curtains that block out, you know, ambient light that are coming through? I’m a sleep mask. I sleep with a sleep mask on. I really like it. Uh , it falls off through the night, always a funny shape back of the head. But , um , it doesn’t matter. I put it on like,
Speaker 3: 28:43
Wake up, just like choking. Like you had this nightmare, big
Speaker 4: 28:46
Smile . It’s always up here. Like , like when you put your sunnies up, it’s always like up there . Yeah . Um, but it’s like, but you know, what things can you do to improve sleep hygiene? Um, it goes such a long way because every single day you wake up and you feel how well you slept and how you perform that day is very dependent on how well you set that night before. So it’s like, man, little improvements here and there go a really long way. I would totally agree with like, all right , I’ll get your single mattress that suits you. Your partner can get theirs and pull the beds together. That’s a great solution. Yeah .
Speaker 3: 29:20
Look, I know that sounds kind of, it sounds almost unreasonable for some people, but , uh , this is something I want to say. Like if I’m talking with somebody, someone who I’ve never met and they’re talking to me about training, I will ask them three questions. I’m like, okay, how often a week are you training relevant to your goals? If the training is enough for the goals and they’re not having, I go, okay, how are you eating? And if they’re like, oh, I’m , diet’s garbage. I’m like, okay, shoot . Like not a red flag, but okay. There’s work to do there. How are you sleeping? Oh, I don’t sleep. I’ve this, that, this different reasons. All right , well maybe the actual training is good and these other two factors are massive. So if you, if you are assessing this for yourself, guys, you’re out there and in the land of BJJ and you’re like, man, how do I get more out of my jujitsu ? There’s a lot to be found in and around it. And this is what we’re talking about in terms of getting you to bounce back, you might be doing your stretches. You might be lifting your weights. You might be rolling really well. And you’ve got a plan and blah, blah, blah. But if you’re not bringing conscious attention to your nutrition , uh, during the day, as well as post-training , so you can bounce back. And then also you’re not really thinking about how well you sleep, because literally your actions dictate how well you sleep. It’s not some magical thing outside of you. Um, this is going to really affect your future too .
Speaker 4: 30:47
Yeah . Those things will push the needle. Yeah. Um, something interesting I’ve learned from using this, this war is that it tells me , uh, so when I, when I count how much I’ve slept at night, like say I go to bed at 10 30 and I’ll wake up at six 30. I’m like, ah , like I got into bed at 10 30, you probably fell asleep at 11. Um, got up at six 30. What’s that it’s like seven and a half hours sleep. Sure. Uh , but the warp actually tells me, and this is probably a little bit higher cause I’ve got a newborn in the room with us. Um, but with all of the disturbances I have through the night and I can see them on a chart , um, I actually lose about 50 to 60 minutes total per night in disturbances. So what I thought was seven and a half hours is actually six and a half hours or six hours, 40 minutes. And it’s like, well , that’s really considerable because when I’m, when I’m like having those late nights where I’m up early the next day and I’m like, oh, it’s okay. I’m still getting six hours sleep. Um , you know , like bare minimum, I’m still getting sick. So now you’re actually getting like five dang. And I look at that and when I see the data, I’m like, my heart breaks a little bit. I’m like , I slept five hours and three minutes last night. Like, that’s,
Speaker 3: 31:53
It’s tough. But I mean, you’re a new dad. So that you’ve gone from being the, I guess, very health conscious, not single, but like
Speaker 4: 32:01
I’ve always been at sleep. I’ve always been at it, but yeah, totally. Like it is somewhat, it’s not as much in my control right now as it once was because I got a baby. Sure. And you know, you have to make allowances for that. Right. Or for any of the new parents out there, of course it’s , it comes with the territory. However, that informs me of, well, maybe I didn’t need to watch as much TV last night or maybe I could have just been a little bit more efficient with cleaning the kitchen and like getting to bed. Maybe I didn’t have to around and stay around the gym. 30 minutes later, chatting about the latest UFC result faster .
Speaker 2: 32:34
You know what I mean? You’re like I could have done a Bronx. I’m so happy to do all the Vera . Thanks for listening, Charles . Um, shout out to the favelas.
Speaker 4: 32:46
But uh, but yeah, so it , it, it, it more informs my behavior outside of that. I’m like, I could have done better, but
Speaker 3: 32:52
I guess this is something that I just want to speak to right now, guys. Um, Joe is conscious and measuring his sleep. If we’re not saying, oh, you’ve got to go out and get a whoop or we’re not saying, oh, you have to have a step tracker, but you it’s definitely worth. If you have a journal, you have a training diary to actually write down how much did I sleep last night? And what was the quality? So how many hours? Cause sometimes you might sleep six hours and be like, oh , I feel pretty good. Cause maybe it was deep or maybe you had eight and a half and it was broken. It wasn’t as good. But your recovery will dictate performance. Flip that coin. Your performance is reflective of your recovery. If you’re not performing well, you’re generally under recovered. Right? So even if you don’t have a trackable, you’re not into that wearable. What have you that’s okay. But you should be keeping track of how much sleep you’re getting. And then it’s down to actually analyzing, am I doing the right thing to make this better? Because that is definitely going to move the
Speaker 4: 33:53
Needle spot on. All right. I think that’s what we need. SaaS . I wanted to give a shout out today to one of our people fella named mark came through on the Instagram warden spirit. Yeah . It’s a powerful Instagram handle. Um, messaged me this week. He posted about the podcast a couple of times I got back to him and thanks for sharing. Yeah . It’s always, it’ll blows me away when people want to share our show with others. Um, but this fellow is, is living in the UK. He works for the ambulance service. So as a frontline worker, these guys have had a run through. COVID tough. They’re just about to come out of lockdown. Um, and that means digital academy is going to open back up. It’s been over a year, I think for people over there, you can, and he’s been planning to start his digital journey. He started , uh , in June, I think he said, okay, so he’s super excited and I believe he’s been listening to our podcast to get prepped for that. Nice. Yeah. And I’m like, man, that’s so awesome. I’m really happy for you. Um, he asked me a couple of questions about training at home and stuff. And we’ll venture to explore that a little bit more in a future episode, but I just wanted to give a shout out to him. Good on your mark. The journey goes well and thanks for supporting the show.
Speaker 3: 35:01
And I would like to give a shout out to our homeys in Columbus, Ohio, shout out there’s actually a bunch of you or maybe it’s just one of you listen to us a lot,
Speaker 2: 35:12
But , uh , it’s so cool guys. Like
Speaker 3: 35:13
This is something which I never would imagined . Uh , when we go in and we have a look at who’s listening to us , uh , we see you and we want to be of service to you. So , uh, if you have questions and or you have suggestions for future podcasts, we do have a structure that we keep to , but we definitely have like a , uh, a community like Bishay problems. Part of what we do reach out to us on Instagram, send us a DM, let us know what you think. Um, constructive feedback is always welcome. And if you have a topic that you’d like us to cover or get deep on , uh, definitely hit us up on at Bulletproof for BJJ on Instagram. And we will answer the call. Yep . Uh, if you
Speaker 4: 35:57
Need any help, we want you to got the program this seven day free trial, Bulletproof of bjj.com, strength, mobility, recovery, it’s all in there. Um, use the code Bulletproof tend to get 10% discount. Um, yeah. Thank you guys for supporting. We’ll see you next week. Appreciate y’all. Thank you. Jelly .
Speaker 1: 36:24