Mark Bell's Power Project - How To Maximize Your Quality of Sleep - Viewer Q&A || MBPP Ep. 937

Episode Date: May 26, 2023

In Podcast Episode 937 , Mark Bell, Nsima Inyang, and Andrew Zaragoza take some viewer questions from the discord!   0:00 Intro 0:39 Start of Episode 3:29 Favorite Cookbook for Muscle Building 8:21 How To Reduce Pain While Sitting 14:43 How To Transition To Barefoot Shoes 17:50 F/K/M: Running, Lifting, BJJ 20:43 How To Get Your Parents To Get More Active 29:13 How to IMPROVE Nasal Breathing while Running 34:12 How To Un-F**k Your Elbow 40:11 How To Weight Train For Sports 48:49 The Best Things You Can Do For Sleep 1:02:40 Giveaway Winners (contacted via Discord)   New Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the new Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   ➢ https://mindbullet.com/ Code POWERPROJECT to save 15% off Mind Bullet!   ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box   ➢ Better Fed Beef: https://betterfedbeef.com/pages/powerproject   ➢ https://hostagetape.com/powerproject Free shipping and free bedside tin!   ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained: https://youtu.be/qPG9JXjlhpM   ➢ https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   ➢ https://vuoriclothing.com/powerproject to automatically save 20% off your first order at Vuori!   ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   ➢ https://marekhealth.com Use code POWERPROJECT10 for 10% off ALL LABS at Marek Health! Also check out the Power Project Panel: https://marekhealth.com/powerproject Use code POWERPROJECT for $101 off!   ➢ Piedmontese Beef: https://www.piedmontese.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Follow Mark Bell's Power Project Podcast ➢ https://www.PowerProject.live ➢ https://lnk.to/PowerProjectPodcast ➢ Insta: https://www.instagram.com/markbellspowerproject ➢ YouTube: https://www.youtube.com/markbellspowerproject   FOLLOW Mark Bell ➢ Instagram: https://www.instagram.com/marksmellybell ➢https://www.tiktok.com/@marksmellybell ➢ Facebook: https://www.facebook.com/MarkBellSuperTraining ➢ Twitter: https://twitter.com/marksmellybell   Follow Nsima Inyang ➢ https://www.breakthebar.com/learn-more ➢YouTube: https://www.youtube.com/c/NsimaInyang ➢Instagram: https://www.instagram.com/nsimainyang/?hl=en ➢TikTok: https://www.tiktok.com/@nsimayinyang?lang=en   Follow Andrew Zaragoza on all platforms ➢ https://direct.me/iamandrewz   #PowerProject #Podcast #MarkBell #FitnessPodcast #markbellspowerproject

What are some of your favorite cookbooks for muscle building and hypertrophy training? What are the best ways to transition to barefoot shoes without getting hurt? First time I tried, I got back, knee and hip pain quickly popping up, and it was bad. So fuck your elbow is one of my favorite motivational quotes. But I would very much like to unfuck my left elbow. Anything you would recommend for elbow health? Getting into like areas of the tricep, I would also look into

getting a practitioner. And maybe we can figure out a way to get this guy set up with a hate sleep mattress or something. We're going to pick two people. Whoever wins, you're going to win vivos of your choice. Q&A. Q&A. So guys,

if you are in the Discord, you know that. We are taking questions for the Discord Q&A. And people who ask questions, we're going to be able to answer those questions. But then we're going to put the names in this bottle of Keto Pro. And at the end, we'll pick out two names. Y'all, in this specific Q&A, win some vivo barefoot shoes you're gonna pull pull some bullshit over there and like only pull out the names of your friends look at that kenny williams i have no friends oh okay that's good i'm i'm a lonely boy no no no we're only gonna

because there is a lot of questions it'll be authentic yeah we won't be able to get to all of them so when i when i have the question i going to put their name in the bottle of Keto Pro. We're going to shake it up. And then I'm going to let Mark pick out the name at the end so that if anybody gets mad, they're mad at you. Again. They're not mad at me. Just great. Yes.

Just great. Why would anybody ask us questions? You know, I ask myself that every day day and you don't have a good answer i wouldn't ask myself anything even when you ask yourself you still can't figure it out i don't know why i'm asking myself i should ask somebody else but there was a lot of fucking questions and we're not gonna to get on today. We got people duped. They think we're material experts over here. Expert. We're like Meathead.

We only look like experts. Don't take anything we say seriously. Seriously. Don't take it seriously. All right. But real talk, guys. Thanks for all the questions. We won't be able to get to all of them, and we will hit up more questions in the next Q&A. If you want to get in on the Q&A and get in on winning some stuff from different companies we work with.

Costs $20. Costs $20. Because everyone who had their question asked on this episode paid us beforehand. So you also have to Venmo us $20. I'll give you my username later. That is a joke. But you'll have a chance to win some stuff. Where do I Venmo?

give you my username later that is a joke but um you'll have a chance to win some stuff do you know that brian johnson guy part of the way that he got wealthy was i he sold venmo for 800 mil oh shit that was part of his brian johnson not the liver king the de-aging brian johnson the guy who's like doing all these things like yeah he Part of his wealth was acquiring and selling Venmo. That's wild. That is insane. Good for him. That's a great thing to have. I wonder if he accepted payment in Venmo.

Via Venmo. That'd be interesting. In his Venmo account. That was in 2012. Yeah, that dude's wild. Okay. You guys ready? I'm ready.

Okay, first question comes from I'm ready. Okay. First question comes from Rumbi Rambo. What are some of your favorite cock box for muscle building and hypertrophy training? That is so good. How did that happen? Hey, thank you for the question, Coach Greg. We really appreciate it. We'll send you some people.

A cookbook! Well, I mean, I've never purchased Greg's cookbook. I don't know what's in it, but I would assume people seem to love his cookbook. So there's one, since I had to fucking say it. Yeah, I purchased it. It's pretty good. It's a good cookbook? Yeah, of course.

Okay. I believe that Maria Emmerich has a cookbook. It's kind of more based in carnivore diet, but she shows you every which way to cook up all different kinds of carnivore, low-carb-ish meals. And then what I liked about that book in particular was that she did a good job of explaining what the carnivore diet is. So that was really helpful. There's also this one by Marc Sasson. And Brad Kern. And Brad Kern.

It's two meals a day cookbook. So there's a bunch of carnivore-type, paleo-type meals in there. Who was that lady that came on the show and she – Did she have the seasonings and stuff? No, she didn't have the seasonings. She was – she had all the – The seasonings. She was... She had all the... The seasonings. She talked about the liver and shit. Like cooking with that.

Cooking with organ meats. I don't remember. Maven. In person? Oh, yeah, yeah. What's her... Muscle Maven? Muscle Maven.

When we were all high. When we were on shrooms. Yeah. Yeah, we were on shrooms for that episode. She had a... I have her cookbook. She won't talk to us anymore. She won't?

I tried to hit her up. She won't talk to me. I'd be probably felt disrespected. She wants to come out and be back on the show. Yeah. That was a close one. Yeah, yeah. She was, yeah.

Anyway. We were high. We were really high. Pull her page up because that was actually a really good cookbook too. But I want people to make sure to go check it out. Hey, if you're going to buy a cookbook, buy it from someone that's very attractive. Why not? Why not?

Right? Yeah. I don't want to like learn how to cook from someone who's ugly. Right? What? Ugly and fat. I mean, I don't want, right? But if.

I want someone that looks that you are what you eat right she's jacked yo that's what i'm saying that's what i'm saying that's a muscle yeah so she has a cookbook too which is really good um and what is that seasoning lady's name because she has a good hardcore carnivore i'm i can't remember her name at the moment i have her cookbook at home also. It's very good. The only reason I said that was because they usually say the opposite, is that you can never trust a skinny chef. Have you heard people say that before? They better have some wings if they're cooking in the kitchen.

Exactly. They've got to have a lot of experience. That's true. And then also just in terms of diets, I'll always recommend the Vertical diet by Stan Efferding. I think it's always a good choice. I don't know if he has a cookbook, but he does tell people how to cook up certain things. He's got his monster mash, which is beef, you know, cooked up ground beef.

You just throw it in a pan. Really, really simple. Throw some rice in there. Throw some salt, maybe some bone broth and boom, you're done. Yeah. I'm going to have that for dinner tonight actually it's delicious it's super easy you can youtube that too i think stan has some simple guides on that also so yeah i got two recommendations well technically three so my boy remington james's cookbook um just be careful because it's a lot

of super low fat high protein stuff so if you're not used to high protein like could jack up your stomach pretty bad and also if you eat exclusively out of that then you're not used to high protein, it could jack up your stomach pretty bad. And then also if you eat exclusively out of that, then you're not getting nowhere near enough fat. So kind of along the same lines of Coach Greg's type of book. And then also my other buddy, Exercise for Cheats. He's just came out with his book. Same thing. Just got to be careful with like keeping the fat too low. And then the complete opposite side is Ruled.me.

like keeping the fat too low. And then the complete opposite side is a ruled.me, an amazing website for like high fat keto-ish diets or keto-ish foods. But I mean, fathead pizza, like, come on, man. It's so good. Yeah. So there you go. That's my recommendation.

And then you can't go wrong with YouTube stuff. Like just do some searches on YouTube. You'll see people cooking up all kinds of stuff all day long. I did a little series called Smelly's Kitchen, which you can check out. That's a really good one. I show people a bunch of different ways to cook stuff. It doesn't have to be complicated. All three of us, we don't do anything real crazy. We're not like smoking something for 30 hours and stuff.

We just air fryer or something, you know, in a pan or maybe every once in a while on a grill. There we go. And Jess Prowles was her name. There you go. Hardcore carnivore lady. All right. Good. You guys got that question?

Rumbi Rambo, you are now going into the protein. Wow. Hopefully you can breathe in there. Okay. The next question from Sloan's Broad question. What steps can we take to reduce the pain caused by sitting for long periods of time? I've started seminary and the amount of time I spend studying, reading, writing papers is insane. I found my horrible rib pain starting to return just from my posture at the computer.

But I feel like physically, I physically cannot maintain good posture. I'm a power lifter, so I've always felt strong. But from sitting, I feel so weak, if that makes sense. Another plug for a book would be Deskbound by Kelly Sturette. He talks a lot about being – I don't know if we have it back there. I don't think so. He talks a lot about being – oh, there it is. Yeah, we do have it.

Oh, no shit. We do have it. He talks a lot about trying to have a standing desk if that if that's maybe not an option for you you might want to look at the height of your computer and the height of your chair and stuff like that and see like how your arms and hands and stuff line up if you're like typing and searching a lot of stuff um and then probably the easiest thing i think is maybe if it might be a little annoying but set an alarm on your phone just to pop up every like 15 minutes or so. You probably need to use the bathroom or get some water or something anyway.

So maybe you can just do a quick little lap around wherever it is that you are. Hopefully you're not like really confined to literally sitting for hours at a time. And hopefully you can get up. at a time and hopefully you can get up i mean if i travel and i fly you know for hours and hours on end um you know it's always in first class but i'll still get up and i'll still stretch and move around you fucking asshole like oh it's first class and i think like uh trying trying to do something uh different with your travel too might be a good idea. I know some people, instead of being in a car for X amount of time and trying to find parking, they'll ride their bike. Some people take the train sometimes, and that will allow you more ability to maneuver around a little bit and maybe get some work done. So I don't know.

Maybe some of these are options for you. Add in some myofascial release if you can. We had Jill Miller on recently. Actually, I don't think her episode is going to be out when this one's out, but those soft balls, I think they're called tune up. Yeah. Yoga tune up is I think it's her website. Yoga tune up. Those like using those for myofascial release is really nice because they're a bit squishy, but you can really dig in. And when you sit for long periods of time, things start to feel kind of tight since you're maintaining certain postures. So getting into the habit of adding that into part of your day, I mean, I know it's so many

things we talk about, but that will make a big difference. This morning I woke up, you know, I was like, there are a few spots where I was feeling some stuff. I came into the gym, just rolled around for a little bit, feel great. Right? So if you can add that in, that will help make a difference. So you don't end up feeling so restricted as you're sitting for such a long period of time. Yeah. And then if you're also sitting, I think you said you're sitting on the floor, you know, just try to get into some different positions. in certain things because when you do start getting super comfortable just sitting then that posture just gets more and more cemented in so you do have to take you know you have to practice trying to get out of those positions and moving around a little bit as you're doing whatever it is that you're doing yeah so i didn't hear the part where he was sitting on the floor but i recommend this is what i'm currently sitting on right now. It's just a kneeling chair and it's under 70 bucks for the chair.

Super easy to put together. But the thing about it is I sat down on a regular office chair not too long ago and I quickly went to putting my, my hands on the armrests or my elbows on the armrests and like I was leaning and I was like, just my posture got really bad. So by eliminating that you're kind of forced to be upright. So that's what I use while we're podcasting.

So, you know, lots of sitting for me. But, I mean, it's not really sitting, full-on sitting, because I'm more on my knees than anything. So that's been super helpful for me. Then there's kind of like a chair that you can sit in when you are on the ground, right? Like a SESA type thing, right? Yep, yep, absolutely. You can kind of, I don't know if someone wants to haul that around with them if they're in they're very small though yeah um yeah it's not yeah it's not gigantic or anything right

so that that would make things that'd make things a little bit more simple yeah when you look at it people like who don't know they're just like that's a chair and like absolutely i will say this too might be a little bit a bolster might not be a bad idea just from a yoga class just a foam block yeah bolster yeah that's basically what a what a sazer chair is it's just that little extra umph yeah i have a ball to sit on yeah those things are sick i like those one thing i will say is one thing that makes me feel kind of good especially when i'm sitting on the ground for long periods of time, and this might be overkill,

but if you can just do a Superman pose for a little bit, a Superman is when, I don't know if you could pull this up on YouTube, Andrew, but you're lying on your stomach and then you just go into extension. That means your hips are in extension. You're flexing your butt, flexing everything.

And you're holding that for a few seconds, five to 10 seconds each or whatever. And do that for like a minute or two, right? But when you activate everything in the posterior chain, when you come out of that, especially if you were sitting and you were like this, you will feel like – you'll kind of feel like a little bit of a reset. I don't know what this guy is doing here, but you want to really go into it. There we go. Good, good. Everything in your posterior chain is going

to turn on. And especially when you're sitting and you usually are getting into this posture, kind of going into the opposite will help you feel better kind of immediately. So again, don't know if that's a overkill, but I'd say try that out too when you're chilling. I do that a lot when I sit. What did this guy say he was doing, by the way? There's some sort of word in there I didn't recognize. Yeah. She's in seminary. What does that mean? Is that religious things? I think it's... You want to Google it? Because I think it's like school for...

S-E-M-I-N-A-R-Y. Seminary school. Yeah, yeah. I think it's like... I'm really not allowed to move around too much. Doctor of ministry. There we go. Bible studies. Theology degrees. Yeah. ministry. There we go. Bible studies. Theology degrees.

Yeah. Yeah, it looks like you have to maneuver around a little bit. Yeah. So there we go. All right. Sloan is going into the jar. All right. We have a question from Mark with a C.

What are the best ways to transition to barefoot shoes without getting hurt? Been dealing with back and knee pain since the football days, and I really want to spend time barefoot. First time I tried, I got back, knee and hip pain quickly popping up, and it was bad. I really want to make this my new normal, but I can't deal with this kind of pain. Thank you.

I'm assuming that he might mean that he's trying to run or do some sort of pain. Thank you. Huh. I'm assuming that he might mean like that he's trying to like run or do some sort of activity. But, um, you know, if it's what I would suggest, uh, right off the bat would be our Shama sandals. I think they're great. I think they give you enough protection underneath the foot and they allow your foot to be a foot. They allow your toes to be toes. There's no toe box. Your foot can spread and move around. And those work well for even running. I think personally that they have enough cushion to where you don't need to have maybe as much precaution. But I also wouldn't suggest that like day one you go out and try to like run for like an hour in those. Get used to walking in them for a little bit.

in those. Get used to walking in them for a little bit. The other thing I would maybe suggest is some, the Ultra Escalante shoe. I think that's a great, really versatile shoe. Seven millimeter underneath the foot. That's plenty of padding for really any activity. So I think that would be a good bet as well. Yeah, and especially if you're having a lot of issues. Let's say you try getting into the barefoot stuff and then it starts to hurt too much. That's why whenever we've mentioned this, you've got to go back and forth. So the reason why these chamas look different

is because these are the power sandal version 2. They're going to be out in a little bit. So right now, the normal power sandals on the website, those are the Escalante that Andrew has on screen, but those have a bit more padding. So, you know, one thing that you might notice if you, when you start transitioning to barefoot shoes, if you're running or even if you walk is you might have a very heavy, you might have very heavy feet. You might walk very heavily, but you can't necessarily do that barefoot and you can't do that with barefoot shoes because that is a lot of impact. So the way you walk might start to change. You might be

walking a little bit differently and this takes time. The strength of your feet takes time to build. Our feet are very different than they were a few years ago when we started. But in between, there was a lot of, oh shit, my feet feel fucked today. Okay, let me wear my ultras. Let me not do this barefoot stuff today. And then my feet feel good. Okay, let me take walks in these. You just want to be gradual with it, just like lifting, just like anything else you're trying to progress at because you're getting a new stimulus. Again, myofascial release would be huge. You can look at any of Kelly Sturette's book. What do we got?

Supple Leopard would be great. Becoming a Supple Leopard by Kelly Sturette talks a lot about foot stuff, talks a lot about how to heal your hips, your lower back, all these different things. Kelly Sturette was ahead of his time, in my opinion, talking about myofascial release

and how we can heal some of these things. So some of those areas that are bothering you, you'll be able to directly work on them with stuff like that. Good. All right, right mark your name going into the bin power project family your normal shoes are making you weak this is why i partner with vivo barefoot shoes because they have a wide toe box they're flat and they're flexible so with every single step you're taking if you're taking a 10 minute walk outside or when you're working out in the gym, your feet are able to do what they're supposed to do in this shoe. They have tons of options for hiking, running, training in the gym, chilling and relaxing, casual shoes.

If you're out on a date, you need to check them out. And Andrew, how can they get it? Yes, that's over at Vivo barefoot dot com slash power project. And you guys will receive 15 off your order automatically again vivobarefoot.com slash power project links to them down in the description as well as the podcast show notes this is a quickie uh cxx fuck marry kill running lifting jujitsu i'd marry too because i want a long lasting healthy relationship with her uh i would uh fuck marry jujitsu i would kill fuck i would kill running um because like i mean i dig running don't get me wrong you don't really have to have it i don't have to have it getting cardio jujitsu

and i wouldn't fuck lifting because it's nice to just go in and out of that every now and then. I don't spend all my time with it, but spend a good amount of time with it, come back later, have some fun. Oh. Time for choices here. I'd have to say the exact same. I think with jiu-jitsu, you get your cardio in,

so you don't really need to run. You should, though. Yeah, but I'm just saying more of the aspect of this question. And then, yeah, getting in and out, lifting, get what you need and get out. And then, yeah, marry jiu-jitsu because it's amazing. I would say, I guess, for diversity reasons, I haven't fucked jujitsu yet, so there you go. Oh, yeah. You can get some of that.

Yeah. You want what you haven't had. Yeah, see? She's a heavy one, too, so be careful. I don't know how it tastes. You know what I mean? She's a big bitch. And then Mary, I've been married to lifting

no matter how I want to slice it. And then I guess I am trying to kill running, I guess. All right. Killing myself with running. There you go. CXX, your name is going to the protein man. And great. I think that was the best question out of the whole bunch.

I think that was the most intellectual that had the most thought. You can see that definitely deep, deep thinker. Yeah. Future thought leader. Yeah, absolutely. That's actually a good question doc thank you um okay okay from prom prowl mike prowl p romimel mike no that'll be on the screen uh yeah you did break me dog pause how can i encourage my parents both in theirs, to be more active and make changes to their diets to be healthier and increase their longevity? Their response every time I initiate this topic is that it is too late regarding their age to start exercising and it would make more damage than good if they start working out.

Yeah, that's tough. I think, you know, a lot of times we're promoting like working out. You know, we're promoting the gym. We're promoting lifting. And for a lot of people that we run into, maybe that's a mistake. You know, maybe exercise, movement, maybe encouraging mom and dad. Say, hey, you know that store that you like to go, that coffee shop, it's only, you know, it's only a half mile down the street. Like maybe you guys can walk there every once in a while and enjoy being outside, especially in the summertime.

Like maybe you can sell them on something slightly different. The one thing I've learned over the years is to do your best to not try to chase people that don't want to be caught. So sometimes people, they just live a different life than you and that's totally fine. Maybe they don't, maybe that's not their thing.

But I still think you can promote exercise to them. Maybe you encourage them to go to a, like a yoga class. Or maybe you say, hey, why don't you go with me? And it's just something something it's different than you know what what they might think of like going to the gym and um i don't know like lifting weights it might be too much of a uh might be too far out of reach for them at the moment and so maybe you can think of like hey when i was younger i remember you guys

used to go play tennis together. Like, do you guys feel healthy enough to do like, oh, they might say no, but then maybe you can meet them in the middle somewhere on something. I remember like years and years and years ago, uh, when I was trying to like tell my mom,

you need to lift more, you need to lift more. She's like, I'm not trying to, you know, get too bulky. I'm like, it takes so,

it's so hard. And I, I really understand his struggle. Cause I'm just like, you know, you want, Like it takes so, it's so hard. And I, I really understand his struggle. Cause I'm just like, you know, you want, you want your parents to, to not just be here for a long time.

You want them to be here feeling good for a long time. And we know what muscle gain can give people. It's like, so I don't know if my mom was still fighting me on lifting, I would be, I would be the most annoying son. You know what I mean? Um, but, but but like you like you mentioned like i wonder too lifting initially if you haven't really done it before it's super uncomfortable it's super uncomfortable everything

feels sore it feels painful so introducing lifting to them or or some type of resistance training to them in a way that doesn't make them feel too beat up. Right? Because a lot of times when people get a first training session with a personal trainer and they're older, the trainer sometimes will kill a person. Be like, that's what it's like. Come back. But if you can introduce it to them in a way, maybe get them a kettlebell, a light kettlebell,

just say this is as simple as doing some of these movements at home throughout the day or whatever. That's something that is in reach. It's in in their house it's not too far away from them they don't have to go out to a gym and they can slowly start incorporating because people it's surprising how fast you feel stronger by adding in a little bit of something they'll feel the difference and then maybe they'll start to seek it out more themselves yeah it's tough like i struggle with this a lot with my dad. He is very active though. So like he's up on his feet. He's down on his back.

You know, he's getting in and out of cars all day long. So he does move a lot, but like his diet is pretty terrible. And like he already had like open heart surgery and like a bunch of stuff, but he'll have a terrible diet go to the doctor and the doctor's like oh yeah you're totally fine and it's like man like you can't do this though you know this is this is not gonna end well so like I understand the struggle so for me I just have to find the like lowest barrier of entry and like lower it a couple more notches to make it like like

hey maybe you can wear ankle weights while you're at work you know like wear a vest like casey like stuff like that i think is what i have to do so making it as easy as possible without like almost making it passive that sort of that sort of thing for my dad that vest is a great idea yeah yeah because i mean it'll probably make them feel cool too you know like yeah i got a vest on savage i think you can get a lot from asking questions you know asking someone's like man my knees really hurt you know and they then you say well would you like them to feel better because i know a couple things that i think would really be helpful and let them decide they might

they might be like oh shit now this is the person that gives me that long ass speech about the gym and everything and i don't want to go down that road but uh i think i think mental muscle mentioned some of that to us in here like he basically was saying you know ask some questions and maybe with that family member i think this happens a lot with children, parents to children. Parents will be super frustrated with something that a kid just did, and they'll react and sometimes overreact. And then they don't really ever have an actual conversation about what happened.

And it's not like, hey, here's what you did. Here's what I think is wrong, and here's why I think it's wrong. And here's why we don't act that way. Here's why this is like not acceptable. This is not going to work at school. It's not going to work here in this home. It's not going to, you have to explain like what, you know, what went wrong. I remember my nephew was asking about like social media a while back, Hamish.

And he's like, I'm not allowed to have a phone. I'm not allowed to have social media a while back uh hamish and um he's like i'm not allowed to have a phone i'm not have social media like he thought he's just being like left out of everything oh and i said oh well did anybody explain to you uh why you know they got three kids you know like things things are moving fast when you have a bunch of kids and uh he's like no I said well I said social media is fun there's a lot of cool things on there but a kid your age you know it's best for a kid your age I said I don't know exactly what your parents are thinking but here's my thoughts you know I think that it's best for parents or for kids that are seven years old eight years old nine years old to communicate with people in person and not have texts and different things. And I said, there's weird people out there that might try to harm you, might try to do something to you. So there's like a safety thing to it.

And then your parents are just waiting until you're old enough and until you're mature enough to maybe be able to handle this. So it's not like they want to exclude you from fun. They're not trying to, because I was like, you still have video games, right? He goes, yeah, I got video games on my tablet. And I was like, well, see, you got video games on your tablet. Your parents don't really mind that, but they don't really want you messaging people back and forth and stuff because they can't pay attention to that and they can't protect you.

They can't protect you that way. And so anyway, when I explained it to him that way, he was like, oh, okay. Like he was like totally, you know, he still was like missing, you know, it still feels like he's missing out. But at least it was explained to him. So I think in situations like this, when you feel like you need to really, you know, go to somebody or go at them. You have to think about, you know, not just going at them. You have to think about how to deliver a message to them in a way that's going to actually get them to do what you're doing. You're trying to sell them on something.

And so you might have to say like, hey, I want to come over your house. I'd like to go over because I know that you said your knees hurt. I know that mom's complaining about her back. i'd love to help you guys with that could i come over this saturday and just go over some stuff i think it's really easy like please would you listen to some of the stuff i have to offer because i think it really helped so i think it's like your only your only hope but even then they still might not do any of it You've gotten to the point that you are now the parent. Oh, yeah. A long time ago, yeah. Oh, man.

In so many aspects. I mean, your parents were like, you can't have, you know, you can't have more candy. Remember, you had candy at lunch, you know, and they were protecting you, right? Now you're trying to protect them. Let's go. That's a blessing, actually.

That's a blessing to get there. And actually, this is how you say it, primal. It's P-R-I-M-A-L. Primal, Mike. I get it. Your name's going in. Good job, Mike. Good job. All right. This next question is from Amb. A-M-B. Hey, guys. I started running not too long ago. In a previous episode, Mark mentioned practice nasal breathing. But as I try to go practice nasal breathing while running, I always get a runny nose and end up going for mouth breathing. Did you guys experience that? And if so,

is there any exercises I can do to prevent that? Thanks, guys. Yeah. I guess I would start by just saying that you're... When your nose usually runs, I mean, sometimes it has to do with the weather sometimes it's like extremely cold and that just happens but sometimes it just has to do with that you're you're breathing

pretty erratically already and even though you are able to stay within nasal breathing you're probably the whole point of nasal breathing is to try to really calm yourself down and to try to be able to operate with like a real like a modest modest heart rate. You want a lower heart rate over time with more exertion is what you're looking for. But if you're breathing in out of your nose, then you may as well breathe in the nose out the mouth because it's about the same thing. They're not really that different. Like part of what makes it different is that your nose is a smaller path and you are, um, you're in a little bit of an oxygen debt because it's harder to breathe in through the nose. I'm sorry.

It's harder to breathe out and you're starting to have like your CO2 to oxygen ratio is becoming off and that's what makes people like kind of panic in those situations. But usually it's just simply that you're just breathing too quickly so if you can try to walk periodically as you're running which is super annoying that just might need might be where you need to start there's yeah so there's that um have you guys used the hostage tape nasal strips i've been seeing people around here using them more. Yeah. So the nasal strips might be something that can help.

Open you up a little bit. Open up that nose a little bit. There's a time aspect. It takes time getting used to nasal breathing. And there's one thing that I think it's a cue, and you should go check out our episode of Belisa Vranich. But it's a cue that I think long term will help nasal breathing become something that

is a passive thing and something that you're not now trying to do. I'm going to take my shirt off because I want to show you something. Not just because I want to take my shirt off, but here we go. Hey now. I think Oxygen Advantage talks a lot about clearing your nasal passages and stuff too and he's got some methods for that. Yeah.

You should watch that. There's a video, like Mark said, oxygen advantage. If you go like this, just watch the video on clearing up your nose, oxygen advantage, it'll be a difference. But when people go from trying to breathe normally to nasal breathing, a lot of the times they start here. So it'll be like, like Mark mentioned, it's like now there's all this stuff going on in here, right? But the thing is, is breathing should be somewhat passive. So if you can try to, if you start moving around these muscles, I'm not doing anything here. Nothing is starting from my nose. It's all down here. This can make it much easier to breathe through your nose.

And you notice nothing's going on here. I'm not, none of this is coming up at all. It's like your stomach to your ribs. It's like lower stomach and then to ribs. All here. And that will help – first off, the breath is going to feel easier going down. But then it's something that can then – it becomes passive, right? So I think that's something to try to get used to as you start nasal breathing.

And it's going to be a process, dog. Like it's going to take a little bit of time, but it will get better. I think it's a little bit of like a pressure thing, as you're mentioning, like you because again, because you get like a little erratic, you start. And again, and I think I think Brian McKenzie has written about this. You know, Brian McKenzie has written a few books on the topic of nasal breathing, so you should check out some of the information he has. He has an Instagram where he talks about this stuff freely as well. Maybe he has some YouTube stuff. He's on podcasts, and he's been on this podcast before. is stating that if you start to get yourself breathing really hard,

even if you are nasal breathing, you're still kind of in the same situation as if you were breathing, not necessarily in and out of your mouth, but your breathing starts to get erratic. And that's what you're trying to actually control. And you're trying to ultimately actually work on controlling your heart rate because you're trying to get yourself to stay in like zone two cardio. And zone two cardio is not the only place to build out cardio there's many other ways to build your cardio out but it's a good it's a good uh fundamental

foundation especially for something like long distance running yep good yeah good all right All right. Amb, your name is now going into the tub. Okay. Let's see. All right. From Jeremy Bedro. So fuck your elbow is one of my favorite motivational quotes, but I would be very, but I would very much like to unfuck my left elbow. Anything you would recommend for elbow health? Oh man, the evil elbow. You know, I got i gotta go again i know we talk about it a ton but myofascial release um check out uh some of the books by

jill miller check out some of the books by kelly stirrett getting into like areas of the tricep i think that people i would also look into getting a practitioner. We're very fortunate. We got double O around here. We got our boy Oscar who's able to help us out. And, uh, I think that people have no idea how tacked down and how messed up their triceps are. And so if you have someone working some of those areas, it's going to, your, your forearms are, are kind of messed up too, but not anywhere'll be you'll be completely shocked especially if you're somebody that's you're trying to push good weight what via like benching or some dumbbell presses and shoulder work and stuff you would be shocked someone gets into the tricep they start getting deep all the way up into like the armpit

area you're gonna be screaming You're not even going to believe the amount of range of motion that gets improved by working through that tricep. So that would be where I would start is to really look at getting a lot of work done through the tricep. So there's that. And you can do that with a practitioner. You can also do that on your own. There are some things where it's like, if you push down, like if you, if you're right here and then you push down on your arm and you resist back and you hold that for periods of time, I'll sometimes do this again. This is some of the things that I just do randomly. And then you, let's say you're pushing up. You're isometrically flexing your tricep as hard as you can,

like pushing down on like a desk or your own wrist or something. Right. And the same thing, the opposite direction. Those types of things are things that I used to have. I did have tennis elbow, but you'll do that for like 20, 30 seconds at a time. It'll help the strength of that area. And I oddly enough think that something like helping your grip strength and getting better over time could be something that does also help your elbows over time too. Right. So having things like this around.

Extensor muscles as well. Exactly. Opening the hand. Because like if you hold something like this and then you start moving it around. I remember when I started doing this a while back, I started feeling things in my elbow. Right. So this increasing grip strength is something that I think can also help your elbow. But these are things to just kind of do over time so smashing the isometric holds grip strength you could also try some voodoo floss too kelly's talked about that yeah voodoo floss would be amazing and then do some like tricep push downs while your arm is uh is wrapped and do some like uh push-ups and stuff like that

um get getting in there you know basically putting, basically putting your arm up on a desk that's real high and then putting a ball like underneath it and really digging into there, I think you're going to be completely surprised and shocked at what it will do. I did some of that when my elbow was jacked up, but I – at the time what I needed to do was i needed to be like okay i'm gonna take six months and go fix this thing and i didn't do that and it probably actually would only take in three months but when you're in training and you're strong and you're just in whatever sport and you feel like you're kind of at your best it doesn't feel like you

have two weeks even a week i was smart enough to be able to take a week off here and there and be like, oh, it kind of got a little bit better. But I wasn't strong enough to be like, I need to take off like a couple months. And sometimes that's what you need to do. So I hate that advice. I hate the doctor advice of like, don't do anything for a little while.

But maybe you do switch gears and do something a little different just for a small period of time. And recognize this too, is that the elbow is involved in every single thing that you do. It's involved in your bench. It's involved in your squat and it's involved in your deadlift and your squat. It's got to be, you know, down and back to really make that chest big and to try to keep your posture. And in the deadliftlift especially if you're doing under over grip it's getting twisted so maybe some lifting straps for a little while um maybe just paying attention those that 10 sets of 10 that you wanted to do on your uh you know seated rows or something because you heard about german volume training it's like you got to realize this whole area is

getting destroyed the whole time yeah and then you got your curls and you got your triceps. I mean, just everything. So it might be a good idea to concentrate on things that don't use your arm so much. Maybe more leg training, maybe more stuff with the sled, maybe some conditioning work. Just try to – the elbow is involved. You do the rower. You do the skier. You do the assault bike. Like the elbow is involved. You do the rower. You do the skier. You do the assault bike.

The elbow is involved in everything. So try to really push that way back to where the elbow is not really that involved anymore for a little while. See if that helps too. And I guess as you're kind of in this phase of trying to repair this or at least minimize the pain, maybe check up on the diet. See if you can pull the carbs out, you know, as much as you can, even though I personally don't like doing that, or maybe he already is, but just something else to think about. Get a little inflammation down. Okay, cool. Next up. Okay, Jeremy Boudreaux, you're going in the tub.

Next up. Okay. I would have to mention as well, well like don't forget about the power of cold plunging so any of the questions that we've pretty much gotten so far uh other than the merry fuck kill uh cold plunging be useful to all those people anyone that has pain whether it be mental or physical or a combination thereof cold plunging works amazing yeah it does not gonna solve everything for you but it helps it is sorry getting the fucking cold it helps we'll never stop talking to you guys about how important your sleep quality is and how it can help speed up your health and fitness your fat loss your life goals that's why we've been partnered with and sleeping on eight sleep mattresses for so long now and right now is one of the best times you can get yourself the Pod Pro cover or the Pod Pro mattress because

they're having their Memorial Day sale. So eight sleep mattresses have amazing technology to cool down your bed as low as 55 degrees. Your side can be a certain temperature, your partner's side can be at certain temperature, and they also have an app that allows you to see your heart rate variability, your heart rate, your tosses and turns, all of these different metrics to help improve your sleep night by night. It is literally the Tesla of beds. And our sleep has been transformed because of it. We and myself used to wake up in a puddle of our own sweat. And now the eight-seat mattress every single night is blissful. Head to eightsleep.com slash power project for exclusive Memorial Day savings on the Pod Pro cover or the Pod Pro mattress through June 6. Stay cool this summer with 8sleep.

Shipping the US, Canada, and all those good places. Link in the description down below. Purple desk chair. My favorite color. When weight training for sports, should you focus on movements that mimic the sports movements or should you focus on the antagonist movements to balance out your body and prevent overuse injuries interesting yeah well i think you know obviously in the sport that you're in you're going to be practicing the movement um you know on the mats on the court on the field so those are those those can't be overlooked. Those movements have to happen. They're really important.

To train like the opposite, I don't know so much about training the opposite, but I would say that like if you are in a sport where you are, a lot of sports, there's a lot of like movement, right? And so that means that, that you know how do you move around you move around with your feet and that might lead you to think okay well if i'm going to move my feet around if knee injuries are pretty common in this sport then it would be good for me to train my entire leg you know not not just the calf or the shin yeah but yeah you do want to get into like if you're a soccer player or a basketball player, probably a great idea for you to train the shins specifically because maybe they don't get enough work the right way.

Maybe the calves and some of the other muscles are getting more targeted by some of the movements that you're doing. And so that's where I would look at like, oh yeah, let's, you know, if I'm doing this sport, let me try to train some of this. But personally, I have liked to keep most of those things separate. I don't think it's a great idea to blend the two things together. I think that like, you know, throwing med balls and doing things and doing box jumps and stuff like that in the gym, it's a way to train and it's a way to do something in a really controlled environment where, you know, in basketball, if I go to jump, I could jump off of somebody's foot, you know, or I could land on someone's foot when I come back down or I could land on the

ball or something crazy can happen. The ground, the floor could be wet. In the gym, you get to really control the variables and I can say, I'm going to jump on the 16 inch box. It's going to be perfectly safe. Yeah. It's not and I can say, I'm going to jump on the 16-inch box. It's going to be perfectly safe. It's not going to move. It's not going to do anything. So sports-specific stuff I think can be kind of cool.

But at the same time, I think you do your sport and you do your training and they're kind of separate things. I agree. I think one big concept to keep in mind is like, at least this is what I do for myself. It's not something that you have to, but it's something I think has helped me out a lot is just everything I do, I do through a very long range of motion. I'm mindful of the load. It doesn't mean I never do things that have a shorter range of motion, but I do try to do everything I can to really stretch the body out with load, with different movements. And that's something that's allowed me to overall everything. I just feel like I have access to all of my body in all of its range. Right. So if you could figure out a way to do that with some of the movements you do in the gym, you will be like, I think you sent us

this, um, this clip from starting strength. I forgot his name, but he was talking about like, you know, overdoing people are overdoing flexibility or whatever. Oh, yeah. But, and I wish we could play that clip, but I think that, yeah, people can stretch a lot, but if you can work with a load in those ranges, you're not just going to become flexible. You're going to become strong in those ranges. There's a big difference there. I do think, for example, jujitsu is a sport that in nature is very kyphotic in posture, and you end up being here a lot, and you'll see a lot of really experienced grapplers who've done it over time who maybe haven't lifted as much. That ends up kind of being their go-to posture when they're walking around, see with wrestlers and stuff too.

So there can be a big benefit in weight training for the back chain, right? Because it's not necessary just to fix your posture so that you are very strong in that area too. Lifting overall is just going to help you be a stronger athlete. Things from like Landmine University, even though those things aren't included specifically in jujitsu in that way, but it'll help you also allow you to be more explosive.

It's not like, there are some things I do in the gym that are specific to grappling, but I don't think those are the things that really move the needle. The things that really move the needle is using weight to get strong in all different positions so that I can then just transfer that strength to the mat. Yeah, and it could be like a balance thing, right? You could be balancing out, like you're saying with wrestlers. It's very common to see high-level wrestlers walk with their feet pointed out quite a bit. common to see high level wrestlers walk with their feet pointed out quite a bit and their their um their lower back is like tucked underneath them a little bit the hips are kind of forward

yeah um and it might be good to do some training that is expressing like opposite ranges of motion of that just so that they still have access to those types of movements and they're less likely to get injured. Mm-hmm. Good. Cool. All right. Purple desk chair. You're now going into the tub. How much time we got? So we're at 44 minutes right now. 44 minutes. I guess one more thing on that topic would be like I guess we undersell the fact that we do do sports specific stuff.

Like I guess we undersell the fact that we do do sports-specific stuff. We just don't really think about it that much because I think you and I and Andrew, I think we're all looking at stuff as like kind of more of a habit rather than – but we're not even really thinking. Like we got these grippers. Like this is a little bit – I mean you want a stronger grip. It's going to help your elbows and everything. But you want a stronger grip to like kill people a little bit better a little faster um there's uh things like jumping rope you know to be more springy yeah um there's drills that i'll do in the gym that aren't that don't don't even really occur to me as being drills but like lunges walking lunges step ups like those okay you're gonna be on one leg when

you're running so let's do some unilateral stuff, you know? So there's, there are things like that, that I, that it would be a good idea just because it doesn't really, uh, there's no negative to it. Now there might be a negative to try to like, you know, rig up, uh, you know, uh, something that, you know, something that's going to mimic you like throwing someone's body, and you've got bands and cables and craziness going on, and you're trying to have it be 200 pounds, and maybe you hurt yourself that way, and maybe it would just be better that you just practice rolling with somebody.

But there are kind of smaller things, I guess, that we're doing that we don't even really pay attention to. Even just you guys being barefoot and doing jujitsu like being barefoot more often strengthening the feet strengthening the toes you're barefoot in your sport we're barefoot right now on top of this shit that's right i mean like i want to kind of add on a little bit right there that's a really big deal whenever we talk about any of this stuff it's not like we have a program written out and we're like, okay, let's add jump rope in or let's add lunges in. Um, these are just, some of these things are just things that we do each day outside of just being in the gym. So like I have my jump rope in my backpack so that I can just spring into some hops every single day and it's a habit. Um, and if you can do certain

things like that, if you can just have things around so that they become habitual and they become part of your day, you don't have to bother trying to add it into your training routine for it to be some extra undertaking for your training. It's just now part of what you do, which can help accelerate your progress that much faster. So that's huge. Next up. All right. What was, did I put his name? I think I put his name in the bin already. Okay. I did. Neutropics. Every single biohacker and their mother talks about the benefits of lion's mane or alpha GPC, blah, blah, blah. We have this mix of supplement, but no one really tells you how to analyze what you actually should be trying to take or what problems you may have. That's why Andy Triana has made the Neutropics

ebook now on our website at powerproject.live. Now we've had Andy on our podcast multiple times, and he's educated us on so many different things along with Neutropics. But in this ebook now on our website at powerproject.live. Now, we've had Andy on our podcast multiple times, and he's educated us on so many different things along with nootropics. But in this ebook, he goes in depth on how to analyze what your problems may be specifically and how to utilize nootropics to help fix those issues or to help progress in certain areas, like if you're wanting to speak better, think faster, communicate better. There's so many things he goes in depth on in this ebook. And you can get it now on our website at powerproject.live. The link's in the description along with the podcast show notes. Zach82.

This is going to be a long one. Do you guys have any advice for people with sleep apnea for better sleep hygiene? I wear mouth tape, nasal strips, sleep mask, and my nose pillow for my sleep apnea machine. I track my sleep and still I'm only able to get five to six hours. And even with my room set at a low temperature, I still wake up drenched in sweat. I do all things you guys talk about on your show. Also walking, getting sun, no blue light an hour before bed. Plus I strength train four to times five times a week and do cardio two to three times a week i'm 40 years old now i'm trying to prioritize sleep since i'm going

to go back to school for a degree in kinesiology and i feel sleep is super important for my success in the program also thanks for all the content you guys create it's an instrumental part in my success of quitting drinking alcohol uh getting my health back on track, and getting after my dreams. You guys seriously do so much. Thank you. Three prayer hands. Wow. Dude, that's so cool.

Congratulations. For reals. On being able to stop that stuff. That's really difficult for people. So if we played any part in that, much appreciated. I think what he's alluding to, what he's getting at here, is that he wants to sleep with the three of us. Which I think we have room

because that bed is pretty big. King size. It could fit four men comfortably. Ish. Might have to be on top of each other a little bit. Or we could just be like sideways maybe. Go lengthwise. Have our feet hanging off the bed. Two guys one way, two guys the other.

Well, you know, yeah. If each of us is are snuggling with each other, there's absolutely space. Yeah, definitely. Shorter people can go on the ends and we can all be diagonal. Oh, that's because you want to be close. Well, we don't know how big Zach is, so it doesn't mean we're going to be next to each other. Yeah, if he's like 6'4", we're screwed. Yeah. Anyway, I think.

Remember everybody, he took it there first. Okay. Low sus, bro. Nah. Nah, not at all. Just friendship. Just friendship. It's all good.

Yeah, sleep can be complicated. I would say usually if you think about it, you know what's kind of blocking you and what's slowing you down with your sleep. I would say that maybe there's a couple of things that you're maybe not super aware of. I'm sure you've heard about the phone. Trying to get away from your phone a half an hour, hour before bed would be a good idea. Some people are sensitive to light, and for me, I will sometimes wear the blue blocking glasses at night. I also use light from different areas of my house rather than just – so if I'm in the bathroom, I won't use the light from my actual bathroom because they're super bright. my actual bathroom because they're super bright. But I'll use the light that's like just down the hallway a little bit that will give some light to that room enough to where I can see everything just fine, but the lights aren't, you know, burning in my face. So little tricks like that,

little things like that. And just some general like sleep hygiene would be try to make sure your last meal, and I would try to be strict with this for a little while, try to make sure your last meal is about an hour or so, maybe even further away from bedtime. I know some people will say about two hours. So you might need to try that, but I don't want to make the rule too strict so that you don't ever try it and so at first you know see if you can do see if your last meal is at um you know i don't know 7 30 it's not like a crazy giant meal it's gonna you know sit around forever and then maybe you go to bed at like nine or something or whatever that math is you know hour and a half or something like that yeah just

something reasonable like that you might find that it helps if you're tracking your sleep, you might be able to see like, oh, this helped. Oh, that didn't help. Oh, the, the, uh, apnea mask like helps. So I should actually use it. Is the apnea mask like really helping or is it not help? You know, you might be able to kind of look at it by tracking. You might say like, my sleep is similar. It's just a damn thing is so annoying that it keeps kind of waking me up maybe you haven't adjusted to it yet and kind of last thing i'll say is try to find some ways to get yourself to breathe really hard during the day i don't know what your practices are but i think the average american goes around

without really getting their heart rate to like 140 or 150 for any significant amount of time. They might hit a flight of stairs and be out of breath and then their heart rate goes to the roof maybe because they're not in great shape. But I think that that would be something that you want to explore. Get your heart rate to 125 to 140 for 30 minutes at a time. It's something to work into if you haven't practiced this before. But that would be my recommendation. If you can do that like two or three times a week, I think that breathing during the day is going to allow you to have a variability with your breathing to where when you're calm, you'll even be breathing better and your resting heart rate should be lower. So he has cardio two to three times a week here right now. Oh, good. But like, you know, if you could figure out a way to, if you're doing that cardio two to

three times a week, maybe you have a day where you do a shorter spurt of cardio, but it's maybe 10 minutes, maybe a little bit of hit could be something that you could add to that. The big things, and you mentioned this, but a lot of people do find it hard not to eat right before bed. And I do notice if I eat close to bedtime, I am warmer when I'm sleeping and my resting heart rate is higher. So whenever I keep my food three hours, I try to keep my food three hours away from the time I go to sleep.

I always have way better sleep quality. So that's huge. And then the time you get to bed, I know you said you're getting five to six hours, but if you can do that earlier, I don't know if you're sleeping early, if you're sleeping at like, you know, 11 p.m. versus 9 p.m., if you can get to bed a little bit earlier, that would be something that would do you so much good. For me, myself too too and for a lot of people we've talked to an earlier bedtime does seem to help them get better sleep quality that's not everybody but that is what i've noticed myself and that's what many people tend to notice so that could be something you could try um yeah it'd be something you could try if i even just a half hour earlier if you can

yeah and half hour just try that at first yeah and then the the consistency thing so bed bed go to bed at the same time wake up at the same time as as closely and as consistently as possible um for myself uh with the dinner like or the last meal thing i'll have dinner anywhere between five really anywhere between four and six p.m then i'll go to bed like nine or ten but i'll still have like a little something whether it be a protein shake or whatever but I try to get that in at least two hours before bed so like even though

dinner's you know dinner's not the last meal for me is what I'm getting at because I don't want anybody to think I do pretty much the same thing I just don't want anybody to think like oh dinner at 7 bed at 9 like man that'd be kind of tough for me you know because I eat a lot so that's what I'm getting at is like, I have dinner pretty early in comparison when I go to bed, but I still have another meal, you know, two hours before I actually go to sleep. And then,

um, what do you guys think about like, um, like melatonin and stuff like that for him? No, some people love it. I know that there's been some sleep people who say like, uh, it's not, it's not great to do, and I don't personally do that. But I have been seeing a lot of people dig it and like using it. But I just never have because I never wanted to become dependent upon melatonin to fall asleep or to get good sleep. Definitely watch any stimulants that you take, whether it be kratom or caffeine, you know, like what part of the day is it? And I've noticed for myself that I've been doing something a little different with supplements more recently. I don't take them every day. I'm taking stuff a little bit more every other day.

I don't understand what the difference is, but like I take ZMA, I take it every other day. And so far it's kind of working out and I don't take it on the weekends. Again, I don't have any idea what the hell's going on, but it seems like it's effective. I don't know if because you take it every day, maybe you don't need it every day and maybe it causes some other disruption. I'm not even sure. But that might be something to consider. So if you're going to do something like melatonin, maybe you don't allow yourself to become dependent upon it where you only use it like twice a week, you know, or maybe use it every other week where you're not using it and relying upon it so much. There's, I think it's a BSN, Nick Baer's company. They have a product. Damn, I lost the name of this product but they have a sleep product a

sleep supplement on their site and you might want to check that it's called peak sleep there you go um you might want to try that product out has pretty good flavor um i've tried that with some success before i don't know if it has melatonin in it but it does have like a a sleep formula in there and again it's not something i take every, but it does have like a sleep formula in there. And again, it's not something I take every day. I'll take it like kind of every other day. It kind of just depends. Yeah, I've been taking the one from First Detachment.

They have one and it doesn't like, it doesn't hit you like some other sleep aids where it just like knocks you out. And you're just like, whoa, what was that? It was like a very slow, gradual thing. But if I'm going to wake up early and do jujitsu the next day, I can't take anything because I wake up super, like, that sleep inertia is just fucking, it's still, that train's going and I can't slow it down. So I wake up really groggy. So, yeah, definitely be careful.

I just want to throw it out there because sometimes people will lean on that sort of thing and then it's like, yeah, it does become a dependency. And are they actually asleep or are they sedated? will lean on that sort of thing. And then it's like, yeah, it does become a dependency. And if, are they actually asleep or are they sedated? You know, we, you know, there's some,

some information that says that they would be more sedated than asleep. I know, uh, our boy super brain recommends like going outside later in the evening. So now it's kind of weird because we're in summer getting in summer and it's pretty bright outside. But I think as long as it's like later on in the evening, um, if it's starting to get dark, the moon is out there somewhere.

And, uh, from some of the stuff that he told us, that's supposed to be helpful in calming you down. Yeah. Another thing that's helpful is temperature. So, um, getting hot will actually help cool you down. A cold plunge can feel amazing too, but cold plunging and then probably a shower afterwards might help even more. So if you have access to a hot tub, have access to a sauna, getting your body a little bit warm, your body's then going to fight that a little bit to try to cool off a little bit more. And that's exactly what you're looking for for your sleep.

And maybe we can figure out a way to get this guy set up with a hate sleep mattress or something. That I don't know. We'll try to pull some strings. We'll see what we can do. We'll see what we can do. We will see what we can do. Maybe a discount. Yeah, yeah.

Well, I think we could figure that out. It helps us a lot to have the cooler mattress top to go to sleep because we're always burning hot. He did say he does already use the AC. But, yeah, warm shower. And we'll – Zach, we'll figure out something as far as the eight sleep. We'll direct message me on – what is it? Direct message me on um what is it direct message me on discord and quantum cloud if you're watching this you haven't messaged me on discord so i could even

send send you your shit oh man so uh maybe we'll just send quantum clouds oh to zach oh all right zach you're gonna get quantum clouds pod cover since he hasn't gotten back to me yet quantum cloud that's your fault. But if you get to me, we can still figure something out for you since you haven't messaged me back on Discord. And then that supplement NAC, Dan Garner recommended it for staying asleep. The hard part is I can't find like a high quality one because he recommended, you know, I'm going to get the dosages wrong,

but like 100 milligrams or whatever. And then the only thing I could find on like Amazon is like a thousand, right? So like it's dosed really weird, which means it's probably wrong, not even like the right stuff. But he had said NAC, which I can't pronounce the full term. Something cysteine? Sure. Sounds about right.

And acetylcysteine. There we go. That stuff. Take it. All right, cool. Zach, your name is now going to the tub also because I guess this. Is that fair? He's definitely going to get something else now just because of that.

That's not fair, though. What do you think? Should we put his name? Put it in, whatever it is. He's going to win twice. We can. Guaranteed. All right, then.

If he wins, then we'll pick somebody else, too. Guaranteed he's going to win. We're going to pick two people for. Why don't you put him in? We're going to get you some Vivo things. Those guys are all trapped in there. Yeah. Did you put holes in the lid so they could breathe? No. two people for... We're going to get you some Vivo things. Those guys are all trapped in there. Did you put holes in the lid so they could breathe?

No. What do you mean holes in the lid? They're going to die. We're going to pick two people. Whoever wins, you're going to win Vivos of your choice. Or we'll send you a gift card. There you go. Myself, Mark.

It's not Mark. My elbow hurts. I think I've seen that episode of The Office where he's the manager and then he ends up picking himself and then he picks his wife and it's like, oh well, whatever. Mark, we're going to get you some Vivo stuff sent. I'm going to DM you on Discord

and we'll get that sent out your way. Make sure you're following Vivo too, bro, because that's important. Mark, you got to pick one more person. Not Zach. Not Zach. Not Zach. I want Zach to win now. Let it not be Zach. It is indeed Zach.

No, it can't be. Zach 82. Are you fucking kidding me? Fuck! Fuck! Alright, Zach, you also win. Yeah, pick one more be. Zach 82. Are you fucking kidding me? Fuck. Fuck. All right, Zach, you also win. Yeah, pick one more person. That guy just made more than us on this whole podcast. Yeah, pick one more person because we're going to give away. All right, so three people.

CXX. CXX. The Fuck, Marry, Kill Guy. Okay, I'm going to DM you guys on Discord, and we're going to get you guys some Vivo stuff. I bet the Fuck, Marry, Kill Guy just goes around to different Discords and puts that same thing in to just get himself into these contests. Yeah. I dig it. Okay.

So. We need to have more people on there, don't we? On where? Discord. Discord, yeah. People are chatting it up on there but we need more right yeah go join the discord if you want to get in on these q and a's how's wrong with these people it's almost 2600 people in there crushing it killing it being pervs now they're

great all y'all are great people being pervs pervanos uh there are there are a few we kick them out though a couple pervs really people have been kicked out oh yeah there have been people that have been kicked out yeah our boy made it our been people that have been kicked out. What? Yeah. Dang. We made it. Owen's gotten kicked out. He moderates people. Oh, okay. He makes burner accounts and just talks crap about us all the time. By the way, guys, these will

be out soon. So the Parasannel V2 will be out very soon. So keep your eye out for that and we'll message the Discord winners. Thank you so much for all the questions. Andrew, take us on out of here, buddy. Alrighty. Yeah. Thank you, everybody, for hanging out with us on today's episode. Please drop those comments down below. Let us know

what you guys think about today's Q&A. And if you guys want to get in on the Q&A, check out the Discord links below. Follow the podcast at mbpowerproject all over the place. My Instagram is at IamAndrewZ. And Zima, where you at? Discord's down below. Join if you want to get in on the next q a to win some cool shit and get your questions answered and see me ending on instagram and youtube i didn't see my yin yang on tiktok on twitter mark um at

mark smelly bell strength is never weakness weakness never strength catch you guys later bye