#20 Better Recovery For BJJ (Part.3)
These are the missing pieces of the puzzle, the small things that make a big difference to help your body heal.
JT & Joey reveal and explain their own personal tips that help them get right and how this can benefit you. Some of these habits are similar while other practices are wildly different.
If you are looking to leave no stone unturned to maximise getting your body and mind right for Jiu-jitsu, then this is the place to jump in.
<cite>Speaker 1:</cite> 0:05
Very careful a good martial artist does not become tense, but ready, essentially at this point, the fight is over. So you pretty much flow with the goal who was worthy to be trusted with the secret to limit the spot. I’m ready . Welcome to another Bulletproof
<cite>Speaker 2:</cite> 0:31
For BJ podcast. I am JT.
<cite>Speaker 3:</cite> 0:35
I’m Joey what’s up guys. And today we
<cite>Speaker 2:</cite> 0:37
Will be discussing better recovery for BJJ part three. Now there’s lots of things that we’ve already discussed pre class . Post-class all the things you can do to enhance your sleep and your body feeling better. But there are some things we haven’t touched on that we both do in different amounts and that many other athletes in other sports do that jujitsu people can neglect, which, you know, some people say they’re 5% is, but I find for myself make a big difference. So , um, so we’re going to go first to you, Joe , in terms of, is there anything in particular you do, which you find is very helpful for you to bounce back?
<cite>Speaker 3:</cite> 1:19
I do a lot of things, but not many of them particularly regularly. Okay. So I guess like , um, you know, I’ll start with what I, what I kind of do regularly. That works well for me. Um, meditation , uh , let’s let me, let’s just frame this recovery pace . Um, there’s a couple of different ways to go about it, but really what we’re looking at is sort of putting the body in the best position possible to recover, right? So that we can train hard the next day and essentially like optimize the results that we get from our training and this, you know, Fujitsu, this is physical, but it’s also mental. It’s allowing you to absorb information assimilated for your tissues to recover for your muscles to feel good, right? Like all those things. If I kind of the way I think about it in my head, if we boil it
<cite>Speaker 2:</cite> 2:07
Down , um, for what
<cite>Speaker 3:</cite> 2:10
Most jujitsu people need it’s they need to downregulate and that means they need to relax the nervous system. And I say that I simplify it to that because most people in this modern life, like people living in a city, hustling kids , family, business, you know , ambition, whatever. Yes. Most of us are too upregulated . We don’t sleep enough. We don’t eat in a way that facilitates, you know, like , uh , like most of us kind of not eating particularly well, we’re basically too stressed out. And when I say stress, it’s like excited. So the nervous system is super activated. I think anyone that like goes camping regularly can identify, oh yeah. When I go camping, I like I’m way more chilled out. Definitely. Cause you you’re sort of more in tune with when the sun is rising and all that stuff anyways. So if you add on top of that modern life, 3, 4, 5 days of hard to Jitsu training, everyone knows like when you train jujitsu , you’re excited. Like yay . Lead up . Like whether , whether you physically interpreted as, oh, I’m excited or you’re like, that was a really hard session. Wow. Like you walk out of the gym smashed. Yeah. That’s opera relation of the nervous system. And that is why most people can’t eat right. When they go home. Yeah, that’s right. I got no appetite because opera regulation suppresses appetite that’s right. Because it’s your body sees it as a fight or flight moment, which it’s not really beneficial for you to get hungry at a point when you need to run from the saber to the target. No , hold
<cite>Speaker 2:</cite> 3:38
On the 120 kilo, a white belt has come squishy. Right? Ex rugby, rugby
<cite>Speaker 3:</cite> 3:44
Power lifting . So what’s up, Joe, you used to play representative rugby can still power between 160 K Joey. He’s a strong guy that JT and I trained with Joe Rush, shout out human . Um, but yeah, so, so in any case it’s like, all right , well, what can we do that helps us to , to bring the nervous system down to downregulate there’s a few things that I do look, I mean, you know, I run my own business, we run our own business. I, you know, I’ve got a baby now. Um, you know, I try to train a bunch. I’m ambitious with what I’m doing. I have always lean to this side of like overtraining and overstimulation. Yes. Just always have, and I’ve not, I’m not a lazy person. So naturally I’m kind of driven to do things. And obviously all of that’s very beneficial, but it can come at a cost and there’s times in my life, it has Ryan . I know you’ve had a similar thing where it’s at . I’ve just gone too hard. I need to just reset a bit. Yup . Um, so what do I kind of do on the regular that helps me with that. Something I’ve always wanted to do really regularly is meditate. And I’ve tried it in different forms over the years. And I haven’t really ever found a way that works for me. Right . Something that I’ve been doing of light. It might only take me a minute to five minutes is just some conscious breathing and it’ll be nasal breathing. So it’s in and out through the nose and it’s slow and I’m paying attention to what’s happening with my diaphragm. And like I said, it might only be 60 seconds, but taking a moment to do that actually goes a really long way to just kind of calming me down. Yeah. Right. And it’s not, I don’t even know I’m hot up , but I’m just like, if I get up in the morning, I go down and says , I’m about to start my day. And I go, now I’ll just sit down and like take 10 conscious breaths. I feel a little bit different after having taken those. Yeah. Yeah.
<cite>Speaker 2:</cite> 5:31
I agree. I think breathing is something we don’t pay attention to. And when you are like overstimulated and quite hype, you tend to chest breathe to do just that , like up in the chest. So you’re not actually even taking a full breath. And what’s funny is like, if, if you do sit down and you do take this time because I try and do this every day , I usually in the afternoon to just breathe very deeply through my nose. Diaphragmatically slow it down. Hold that for a sec. And then very slowly let it go out. I’m like, wow, that feels strange. I don’t feel like I’ve done that all day. And you’re taking all these half breaths and then yeah, it doesn’t take too long before. You’re like, wow . I actually feel a lot better. I don’t feel as tight. You know, the thinking is clearer and that’s the thing. Like we’re not getting into anything spiritual here, but just having your blood more oxygenated will mean your brain functions better. I mean, how well are you thinking when you getting choked out, you know , you all stress so desperate. Ah , but then like, you know, how do you feel when you’re going for a walk like, oh , that’s pretty good. That’s a nice plan over there. Sun shining . Yeah. Like I think when we relate this back to meditation, some of you out there may have heard about the benefits of meditation. Some of you may meditate regularly, but the idea of a mindfulness of just paying attention to something, just a single thing. The problem is, and I definitely suffer from this is that I tend to think a thousand things at once. My brain is a thousand rabbit Warrens of YouTube clips. And sometimes you’re on YouTube and you’re like, oh yeah. And then suddenly you’re like watching midgets fight each other or something in Mexico.
<cite>Speaker 3:</cite> 7:10
How did I get here? Like
<cite>Speaker 2:</cite> 7:12
What happened that YouTube has looked at my algorithm and gone, he’s going to like this. Yeah . But that’s the thing, right? My mind
<cite>Speaker 3:</cite> 7:20
Pattern here, you have my muda triangle, Epstein, midgets fighting each other and metrics .
<cite>Speaker 2:</cite> 7:26
Um, my brain is a crazy place to be and I have to put a lot of structure in my day-to-day life just to keep it in order and definitely taking a bit of time every day to just be still, you don’t have to shut your eyes. I don’t even have to lie down. But to take time out of your phone, your emails, your work, even thinking about jujitsu will pull you out of, you know , the back of your brain, your lizard brain, where all your hormones are to your prefrontal cortex and just the front of your brain where your , you know, your higher thinking is. And , and really it gives you clarity. And , and , and that’s one of the biggest things you can see it. We can all see it, that when you’re watching people roll , you can see someone who’s really clear and they know what they’re doing. And they’re usually pretty calm, kind of like assassins, but champions usually have that kind of not blank face, but you know, they just look really calm yeah . Versus going mental. And they’re just really calm. And you’re like, no, I think the comparison is gonna , they’re probably going to get the better of this situation. And in terms of us calming ourselves down, whether it’s after training or trying to steal our minds from crazy busy work, taking a little bit of time every day to just think about your breathing or conversely, just not thinking about all the in your life is very healthy and very good for steering us towards , um, uh, being less stressed, having less stress hormones in our bodies and , uh, bouncing back. But yeah, for me, I actually used to do some guided meditation in Melbourne. We used to go along to the Buddhist meditation center once a week, twice a week, if we were lucky. And the thing that I noticed it was held by a monk, Guinn , dawning . He’s like one of the happiest guys I have met and I would like to be more like him. Um , he doesn’t do jujitsu, but yeah, nothing bothered him. And I just thought that was like a superpower . And, and, and really, I, you know, this is something that I , I work on. I probably have to work harder on it than you Joe , because maybe you’re just, you’re a bit more secure and feel calmer . But , uh,
<cite>Speaker 3:</cite> 9:32
Yeah. I , I, well, I’m stronger than you. Well, what am I got to be insecure about?
<cite>Speaker 2:</cite> 9:37
Wow. Yeah . I think it’s more skinny. I think that’s a problem, but I think
<cite>Speaker 3:</cite> 9:42
Ali is the new strong guys. Just like to know.
<cite>Speaker 2:</cite> 9:45
So by that you don’t want none of that. I don’t buy into that. I do not concur. Um, so what I’d say is relevant to you guys out there, if you know nothing about meditation and you’re like, you don’t do yoga and you don’t want to borrow any of that. Essentially what we’re talking about is just bringing your attention to one thing. You don’t have to let your mind go blank. You don’t have to sit on top of the mountain. It’s none of that BS. It’s simply stopping your mind from being overactive and calming your nervous system down because we do so much that Jackson up. So
<cite>Speaker 3:</cite> 10:18
Let me take you to another thing that I do on the, on the regular, which seems really kind of inconsequential, but I think it’s actually pretty, pretty important for me. So I have certain days that are long and then Sundays are a bit shorter. I work from home a couple of days, and then I’m, I’m at the gym and I’m training to do too . And I’m home late . And so my schedule is kind of random, but something that I try to do every night after dinner with my partner is we have like a cup of tea together. Nice. It’s like a full stop. On the end of the day, we call it a hot drink because it’s not actually a cup of tea.
<cite>Speaker 2:</cite> 10:50
Was this your, oh God, the coffee substitute . Oh, the coffee substitute the bloody bark in a cup nonsense .
<cite>Speaker 3:</cite> 10:56
That’s amazing. It’s called um, well we call it dirty water. Cause it , cause it looks and tastes like dirty water, but it’s like this coffee substitute. It really has nothing in it. It’s made from chicory root, but you mix it by water, put a bit of milk and it’s this hot drink. And it’s like had dinner, cleaned the kitchen, you know, whatever, hung out the laundry, like, okay, cool, good to, good to like, shut this thing down. Now you want a hot drink, get to have a hot drink and we’ll have that. And we’ll sit together. Or we’ll like, you know, put the TV on and like watch YouTube for 15 minutes or so they may highlights or whatever. It’s actually kind of pivotal in me, winding down to routine steps . And then the next step is go upstairs, have a shower, brush my teeth, go to bed, read a book, whatever that little routine really helps me to sleep better if I don’t do that. So on the nights sometimes where I’m running a bit late, maybe I came home from jujitsu too late and it’s like, sorry, I don’t have time for the hot drink this evening. I like hustle off to bed and I finally get to bed and I’m like still churning. Yeah. And you maybe it’s characteristic of I’ve hustled through a lot of the evening. It’s not necessarily like the hot drink was the thing, but I find like having those things there, they kind of anchor you a little bit to , Hey, it’s the end of the night. It’s like , like giving a baby a bath right before they go to bed. It kind of like cues it’s bedtime .
<cite>Speaker 2:</cite> 12:11
Sleep time. Yeah. No, I think that’s entirely true. Not even, I think I know for sure. So a good friend of mine , uh , share that Shannon, he isn’t insomniac and has been for the longest time and he went to sleep school and one of the biggest things he got
<cite>Speaker 3:</cite> 12:26
Out of that awesome school to go to,
<cite>Speaker 2:</cite> 12:29
Well, it’s not, it’s , it’s torture if you’re an insomniac. Cause they’re trying to make you do something that you can’t, you can’t and kind of don’t want it . Like, I mean, you want to go to sleep, but it’s fighting your body’s natural inclination for him. It’s boss and he has a hot bath. That’s his cue. Wow. And then we do have these like warm down routines. Right. And we, we know we’re very trainable. It’s like, you know, the kind of , uh , Pavlovian effect. You hear the bell. You’re like, oh, that means X, Y, Z . But we have all these associative things. And for me and my , uh , my partner, it’s magnesium, ah , we have night formula and we, but ceuticals uh, yeah. She’s she’s way she loves it. I’m such a. Well, like I’ve what I found. Hey, protein guys, I’ll share this with you. If you’re mixing magnesium night formula, it’s chalky as hell. And if you mix it with soda, water, it mixes way better are really, and it doesn’t taste as bad. I don’t know. I love
<cite>Speaker 3:</cite> 13:25
The taste of that stuff. No funny. It’s like a tangy kind of citrusy .
<cite>Speaker 2:</cite> 13:30
Just see. But it’s the chalkiness that just gets me. I’m just like, ah, yeah . Right. I’m not great. So we will have either one of us will make it. And she usually we do it before we brush our teeth. Because if you try and drink the magnesium drink after you brush your teeth, it’s five times worse. Um , and I’m totally like, it’s like when you watch someone drink alcohol, who just, doesn’t like a shot, someone who doesn’t drink spirits and they drink it and then they see them die a bit. Whereas, you know, you see people who just middle European people ,
<cite>Speaker 3:</cite> 13:59
People from Poland, Poland, we just [inaudible]
<cite>Speaker 2:</cite> 14:05
Uh , Mike partner, she will down a 600 mil glass of like big scoop of magnesiums like glug ma . And I just Ned Nope . Total worse. But that’s what it is. I still do it. I know it’s good for me. And it’s funny having a strong flavor, whether it should dirty water or it’s the smell, the taste, the process is cuing you on a lot of levels to right. Wind down. Yeah . And for those of you out there, if you don’t have a wind down process, this is something we need to get around. You actually need a warm down for your brain to get better sleep. So I think what you said there, Joe is very relevant. Now the other thing on that, guys, we’re going to probably switch gears little bit here. You talk about someone famous you Uman Joe Rogan . Shout out.
<cite>Speaker 3:</cite> 14:57
Thanks for listening, Joe. Cheers, Joe . Appreciate
<cite>Speaker 2:</cite> 14:59
You, man . Basically he’s all about the sauna. And a lot of people ask different questions or what better ice bath sauna, Wim, Hoff, cetera, et cetera. Wim Hoff. Also very famous guide . Um, uh , T I met with half down at cleverly beach one day. I’ve also met Wim Hoff. I went to one of his seminars, please tell. I know it was
<cite>Speaker 3:</cite> 15:21
Just hilarious. It was like, it was winter. I was down there having a swing , a homeless guy. Yeah . It’s like this guy. I’m like, I think that’s where Marfan . He was with a couple other dudes and he assuming they got out of the water and then I kind of got, and it was early morning. There wasn’t any people down there. It’s a bit of a local spot for those in Eastern suburbs. And um , I got out, I had my swim and then I got out and I was like, oh, just what ? Walk , pass him. And that will pass him. And it was kind of quiet down there, you know, like sun’s sort of just come up and I was like whim . And he was like, yeah, man, Hey, what’s your name? He was just so high energy. And he’s like, next thing, we’re hugging. And he’s talking about how we’re going to cure cancer. I was like, whoa, man. Like, I wasn’t ready for your energy MFI guy. He’s vegan as you . Okay . I
<cite>Speaker 2:</cite> 16:04
Love when I did his seminar, his first seminar in Melbourne, down at Docklands and yeah, man, a lot of people showed out for that. And yeah, like in the hundreds, yeah. I would say probably 200, 250 people in this like , uh, exhibition room. Yeah . But he, he needed this regulator, had a guy there who was the event organizer keeping him on track
<cite>Speaker 3:</cite> 16:23
Because he just goes, oh , you know what I said to Josie bruise . Like ,
<cite>Speaker 2:</cite> 16:29
He just he’s meant to be trying to explain the methodology. And then he just has all these elaborate tales and he kind of, yes,
<cite>Speaker 3:</cite> 16:36
It’s similar guys. You said
<cite>Speaker 2:</cite> 16:39
I can’t , that’s when med he’s he’s on a different
<cite>Speaker 3:</cite> 16:41
Level. I give it to him . Once you get to his age,
<cite>Speaker 2:</cite> 16:45
Once I’m a bit like , well more tweet , but definitely doing the breathing and doing the ice bath thing. For sure. The Wim breathing in the eyes is powerful. I came out of that, like, woo . I was like Ric flair, baby. I was like, it’s
<cite>Speaker 3:</cite> 17:00
Powerful. It’s it ? I mean, you know, I really liked it too. The experiences I’ve had with it, but I didn’t find that it was like, oh, I can do this every day. No, it’s , it’s quite a set up . It’s quite full on. Yes. It’s uh , it’s like, it’s work if
<cite>Speaker 2:</cite> 17:13
You, if you don’t have like a spare bathtub sitting on your back veranda , that you can just feel full of ice or cold water. It is a hard thing. How we can apply this to you guys. Like if you’re thinking about this, we can get our , we’ll talk about, say sauna relevant to say Rogan , and we can talk about ice bars relevant to whim . You Joe have done. I’ve done it too . Possibly not as consistently as you is the cold showers thing. Why
<cite>Speaker 3:</cite> 17:37
We went off track. Cause we’ll talking about the Saunders and then I totally hijacked it. You did tell me, go back to the Joe Rogan.
<cite>Speaker 2:</cite> 17:43
So this is interesting. And obviously, you know, Joe loves Rhonda Patrick’s and she dropped some really good science knowledge in a very clear way. Really? If we look at the benefits of being in a sauna and exposing yourself to the stress that it can bring in your body, it is similar to an ice bath, but they are different in the sense that you’re really going to up your circulation through the roof. Like you will be pumping blood at a much higher rate. You get Vasso dilation with the sauna, but when you’re in the ice bath, you get vasoconstriction and you you’re getting like less circulation in that way. In that moment. Now independent of each other, they have benefits of like creating a degree of stress within your body, which then get your body to produce certain proteins, which are beneficial. Whether it be extreme heat or extreme cold, it depends on, you know, not everybody’s just got a sauna available to them that said some people live in colder conditions. Some people live in hotter conditions. What I was going to say relevant to that is the contrast of doing hot and cold is what I like to do. That’s what I’ve learned works. And that’s what the science supports. There’s plenty of science out there that says just sitting in an ice bath, doesn’t do as much for you physically as it does for you mentally. Right ? Does these big claims about how it just, you know, limits information ? Does this, does that, but in truth, what they found is contrasting hot and cold to get more flush , get more blood circulating around your body is , is really helpful for getting more blood flow.
<cite>Speaker 3:</cite> 19:17
How do you do it? Where do you go to a gym? No , no, no , no, no, no.
<cite>Speaker 2:</cite> 19:22
European man’s club. Just lots of hairy guys were in Taos for God. Don’t wanna grapple with those guys. Um, no , no, no, no. The way that I do it is I will, I will usually do it in the shower for most of you out there. If you’re living in the apartment life, you might not have a bath. If you’re lucky enough to have a bath and a shower, cold water in the bath, just cold, no ice, hot water in the shower, blast your quads, your backward overs , tight, hot water, 30 seconds on each limb. Like whether it be your quads or whatever, you’re trying to loosen
<cite>Speaker 3:</cite> 19:52
Up . Just stand right under it and cop it. Well.
<cite>Speaker 2:</cite> 19:55
Yeah. I mean, if it’s hot. Yeah. As long as you’re not scolding
<cite>Speaker 3:</cite> 19:57
Yourself, cause it might be too hot . It might be too hot
<cite>Speaker 2:</cite> 20:00
To just take on the , um, all the regions and then go sit in the bath for a minute and an alternate. So the bath is cold water. The bath is cold showers, hot showers, hot because also some of you out there might have the directional. You might be able to pull the shower, head off and direct it . Some of you to just fixed or if you had no bath , you can do the hot cold alternate. If you do this anywhere between five and 10 times, it’s going to sound funny. I remember the first time I did it, I was staying with a friend of mine, one of my best mates. And he was like, what are you doing? Like, what are you doing that show , man? It’s just like, what’s going on in there to come in here. Uh , virtualized children. So the hot cold contrast is what I use. And this is the thing. Some people will say, oh , saunas better. Somebody else on that ice spot is better. When in truth, a successful combination of both of alternating hot and cold is the best thing for your circulation. How often do you do it? I would probably do that once a week because it actually takes a bit of courage. Yeah . Like you’ve got to, you got to will yourself. You’re like, this is going to be a bit of suffering. The heart is so hot. You feel like you might burn yourself. And then the cold is just super uncomfortable. Yeah . Taking this back to regularity joke because like cold showers, I’ve done that. I did almost 40 days. And then I kind of was like, I can’t do it today. It would just make me really angry. I’m not, you know, I’m not, you know, I’m not the most content person at the best of times, you give me a cold shower in the morning. I don’t even need coffee I’m reader, but this is something that you you’re able to fit in every now and again.
<cite>Speaker 3:</cite> 21:40
Yeah. I do cold showers every morning. Wow. It’s just my it’s. This is my thing. And I’ve done a psychopath. I know I it’s it’s every morning, every single morning I kind of dread it again. I bet I’m like, ah. I walk into the bathroom. And then like, I procrastinate for about 30 seconds. I look in the mirror and I’m like, that’s my hair. I’m like, pick my nose a little bit. And then I’m like, turn the shower. And I do it. I don’t do it every , um , like say I cut myself slack. If I miss it. A couple of like, if I’m sick, if I got a cold, I don’t do it because I just don’t want to. And sometimes like, if I got a cold, say I want the hot, the steam . Cause it helps to lighten it up. Or if I like, you know, if it’s a Sunday and I wake up and I have a sleeping , I don’t stress myself. I have to do it. But I have been doing it pretty much every weekday and most weekends for, I dunno , three or four years. And it’s just routine now and it’s easy. Um, and it actually makes it it’s way better for my skin. I get really dry if I have a hot shower in the morning , especially in winter. But in any case, it, I don’t actually know if it has, tell us more about your facial care routine. Well, I get my coach to cross face me. That’s the exfoliator. And then I go home and try and patch up the guts . Craziest . I don’t actually know if it has a really beneficial, direct effect on my recovery, but we do know that there’s science has supported. And I, and so for me, it’s kind of part of a greater sort of discipline regularity kind of thing where I’m like, yeah, I’m pretty sure it does help with Mara Calvary. It definitely helps to energize me in the mornings. Yes. You know, I do that. I have a cup of tea. I come to work, I start, I start coaching people pretty early. It’s if I don’t do that, like if I had a hot shower, I kind of feel a bit sluggish when I get out of the hot shower, go back
<cite>Speaker 2:</cite> 23:25
To bed. Yeah. You feel like a little bit. Oh yeah. Yeah , definitely. And I think this is where we can move again. If we’re, if we’re looking at different activities we can do because there’s different things that increase our energy and they’re an investment. They take a bit of effort and there’s certain things that we used not to decrease our energy, but you know, like we were saying down, I’ve literally just come to do this recording off the back of a treatment. I went and saw Jared. Uh, he did a bit of art, active release therapy on me , tight bits. And that’s the thing that you guys would probably be accustomed to. You have a hard rake of jets. You get to Friday or Saturday. And you’re like, man, even if you’re not injured, you’re just feeling like the jacked up needs a bit tight next, maybe a bit cranked . There’s definitely been periods of time where I would go two , three months and not get a treatment. But I’ve been lifting five days a week recently and trying to step my jujitsu
<cite>Speaker 3:</cite> 24:20
Recently, like for the last like 15 years
<cite>Speaker 2:</cite> 24:24
When I have a slow week, just a four times better . But also Mr. Flicks stability sitting across the table for me, from me, I can’t have him always mocking my Ford fault. She
<cite>Speaker 3:</cite> 24:38
Does. I’ve never once said anything. You’ve project that so hard every time JT I’m like, Hey, we’re filming a thing for the four, five , like,
<cite>Speaker 4:</cite> 24:46
man. It’s just, it’s just
<cite>Speaker 3:</cite> 24:50
A , I just need to lift my game. I need to live my game. Then you start these cars
<cite>Speaker 2:</cite> 24:55
Up , bro. Nobody cares.
<cite>Speaker 4:</cite> 24:59
It’s true. Joe care secretly what they’re going to the regular treatment, the
<cite>Speaker 2:</cite> 25:02
Regular treatment does help. It does help. It goes a long way . We’re a safer you guys out there. You know, what we do promote is obviously doing your mobility work, you know, stretching on the regular. But sometimes you might say you get your neck cranked or you get comorbid really hard. And you’re like, I’ve got a pain in my shoulder and you can’t seem to address it. It’s good. If you’ve got someone you can go consult, whether it’s a physio or a Mio , a massive service of some sort, because they’re also going to get in there in a way that you possibly can’t and wouldn’t want to, you’re going to take you to a point of discomfort where you’re like, oh my God, you want to tap out. But you can’t. And all you’ve got to do is breathe and relax in that moment. And I’d say recently for me, probably the last four to six weeks I’ve been doing that like weekly, I’ve been feeling way better.
<cite>Speaker 3:</cite> 25:48
Yeah. I think there’s like multiple benefits to that. One is though, like when you have that injury, like say you’ve like jacked your rotator cuff and you’re like neck back kind of shoulder soreness. It up your sleep. Yeah. Right. You just, you don’t rest as well. It’s just uncomfortable. We can’t get into a good position. So you go get the treatment, the pain stops. Yeah . And you’re good. Right. But the other part of it is, is that an ice to notice this? When I get my haircut in the, I usually do it in the afternoon. Again , it’s a down-regulating activity. Okay . So you go in and get a treatment for someone. Jared does a bit of work and then he gives you that little remedial massage, 10, 15 minutes afterwards. Sometimes I might even fall asleep. Yeah. You never, I come out of there . I’m like, oh, that was nice and relaxing. I feel same . I get a haircut. You sit there for 30 minutes, 45, depending on, you know , swishy go on this week. Um, but you sit there and you’re like, man, I haven’t just sat and like not been reading or looking at my phone or watching TV or doing the whole , you know , working. It’s like, I’m just sitting. And you’re like, that moment is actually really beneficial as a space. Exactly. Yes. I was going to say on that, I have done periods where I get a regular treatment at the moment. Um , things are pretty good, so I’m not getting it, but what kind of works in a similar way for me is having my weekly mobility session. Yes. That like once a week I do a 60 to 90 minutes of stretching with my Bulletproof small group. And I’m like, that’s the one session where I, I stretch everything out. I get into all the areas where I know I need it without that. I still stretch. I still do my mobility, but I don’t do like a solid long session like that block. Yeah. And you know, we kind of promote whatever works for you. Little small bits , a couple of bigger bits. Like, however you get it in, you get it in. But I find that having that age Friday for me at the end of a big week , uh , that really works well. Yeah.
<cite>Speaker 2:</cite> 27:42
And definitely I’m, I, this is a habit I got from TaeKwonDo. We used to do dedicated recovery sessions. It was usually two or three times a week. And Sunday was the biggest. We would do all the stuff on one day. So all the stuff they’re talking about, guys, we’d like going and doing a pool session or a sauna session then doing big of stretching and mobility work. And then after that, getting a massage and then after a massage, when you’re filling holes and then going in meditating and then after that year. So like now it’s time to eat. Right. You’re just eating slavers feel fantastic. But then you’re going to get up rinse, repeat, do it all again that week, like do the grind because the demand was so high, their training volume was so high, but they would get us to do not nothing as comprehensive as that, but midweek , you would have to do one or two things as body maintenance and then into Friday, something big sparring day on Saturday, and then Sunday recovery. You guys have probably seen it. If you, if you’re fans of football or any sporting team, sometimes you’ll see them go and do like cold water recovery work. That’s shown to like, you know, basically help people recover by moving, like just being active. And this is a phrase that gets used, probably gets thrown around a bit lightly, but like movement as medicine, when you feeling jacked up and you’re feeling sore and you’re like, man, I don’t want to do anything. Honestly. That’s probably the best time for you to do something just to get the circulation. Because when you’ve got like full on dorms or maybe your ribs are bruised, like I was trying to pass, Adam is a good friend of mine, coach, lovely guy, huge
<cite>Speaker 4:</cite> 29:12
Shinbones huge sin bones.
<cite>Speaker 2:</cite> 29:13
And he was trying to play like XE guard on me. And he was like, crushing my ribs off. Actually I was crushing my own ribs cause I was trying to crush his guard . But I ended up with like crazy like sore . I was like, ah, can’t breathe. What have I done? Bruise Mon ribs, doing a certain amount of stretching, deep heat, moving it around. Even I felt like I can’t do this. Taking that action improves the circulation a day later. I feel better. So I think that’s the thing I definitely want to advocate for everybody is to put time aside, to look after yourself. And I think that’s , that’s what you’re referring to there.
<cite>Speaker 3:</cite> 29:47
Yeah. And build it into the routine because I mean, you know, like, yeah . The one-off things you do like, oh, I went and hung out. I went and rode with my friends who do Wim Hoff. Like we got like Joel and Sammy guys that we trained with very sporadically, but they good friends of ours. They love whim off. So, you know, whatever , you go do a session at their gym. Yeah. You probably do a few rounds of Wim Hoff, but that’s like the first time I would have done it this year. Right. So I’m not going to say that Wim Hof breathing is part of my recovery protocol. Right? Sure. But it’s like, yeah. What are you doing every day that is contributing to this? Are you doing the contrast bath once a week? Are you having the magnesium every night after dinner? Do you do the hot drink? TV thing, coffee substitute. Maybe try it . You might love it. Um, yeah . I hate it. Chose a decade . Definitely. You know like what, because that’s, that’s the stuff that pushes the needle of the things you do regularly. And that’s, you know, going back to like part one and two that we spoke about for better recovery stretch off the class, do a little warm up before class. Like, because you got a class all the time. So if you have those things happening at class, you’re going to do those things all the time too. And that’s what really makes the difference.
<cite>Speaker 2:</cite> 30:52
Definitely. And I think this is just something that we’ve talked about a fair bit. And for all of you out there who do follow our program, you’ll know that we are very much promoting that you do stuff outside of jujitsu to help your jujitsu. That doesn’t mean more of the same often. It is the complete opposite. It’s the unwinding, you know, we spend all this time, wining ourselves into a ball, kicking ourselves out of shape, tightening ourselves up. If we do not spend some time doing the counterbalance , then ultimately we get wound so tight, we break or we just end up this now the little ball of a human and a , you know, this is not really where we want to be. We don’t want our passion to become a disability. If we think about this piece of the recovery, more about things that you’re doing off the mat to enable you to have that privilege of rolling regularly and feeling healthy and feeling good, no one wants to be in pain and feel like they’re 80 years old. When you know, you’re , you’re only in your thirties.
<cite>Speaker 3:</cite> 31:54
I do have one last secret little recovery techniques that I use every now and again, do tell I do a little Vipe oh, a secret secret vape. A little bit of that. Oh, a little bit of that . Nature’s special stuff. Oh , treatment. Yeah. A little bit of weight . So I don’t do it very often. I do it and it’s usually on a Saturday and it’s like kids going to bed. Cool. Yep . Not , not doing anything and put the TV on like, and I’ll just have a little vape and then I’ll like just chill, just chill. And it actually, you know, I find it used in that way. It’s like, it’s really nice. And it does really, it just shuts out a bit of the noise and I get kind of wrapped up in whatever I’m watching. And then I got a bed, have a nice sleep . Nice for me, it’s a potent strategy.
<cite>Speaker 2:</cite> 32:36
I think you’ve got to find what works for you. The thing helps me is I get out around nature. My parents live in the blue mountains. And so I was very lucky when I was a kid to grow up around that environment. It kind of throws me back to being a kid. And I just go for a walk in nature, no phone, no noise, no music, nothing. Just, just being out there by myself. Try not to think too much. Just, just take it in and trying to appreciate that. I’m not, I’m just a speck within the universe of time. Yeah. I find that to be very soothing for me, living in the city, constantly living in these brick structures and all the different stress and nonsense we put in our brains. I find that spending half an hour, an hour out in the middle of nowhere , uh , to be very soothing and that helps me find a bit of space amongst all the noise and , uh, can only wish the same for all of you guys. So if you have any more questions or any suggestions, guys, we have a plan. So we have our episodes planned out. We want to make sure that we’re delivering good information to you guys. Um, and ticking lots of different boxes, but definitely if there’s a burning question that you have, or there’s something you feel that we could include either on the podcast or in future content that we put out, please reach out to us. He just up on Instagram, which is at Bulletproof for BJJ, or if you want to get a little bit more into what we do and actually follow the program, you can go to www.bulletproofforj.com and take our free trial.
<cite>Speaker 3:</cite> 34:11
If you liked the episode, please give us a shout out , uh , tag it in your stories, share with a friend that helps to spread the show. A lot of you guys have already been doing that and we’re super appreciative, all that said thank you to those people who like post on their stories and go man , this episodes awesome like that small gesture with it goes a long way for us. So if you did dig it, please talk about it and wherever you’re listening, if you could subscribe to the show. So if you’re on Spotify, follow it. If you’re on iTunes or apple, whatever, subscribe to it. Because again, it just helps for the Charlotte ground for us to get the word
<cite>Speaker 2:</cite> 34:40
Out there. Definitely. Thanks guys. Thanks. So
<cite>Speaker 1:</cite> 34:42
Thank you. [inaudible] .