Mind Pump: Raw Fitness Truth - 409: Stress & Gut Health, Ideal Sodium Intake & Childhood Diet & Weight Challenges

Episode Date: November 28, 2016

Kimera-Quah! In this episode of Quah, sponsored by Kimera Koffee (kimerakoffee.com, code "mindpump" for 10% off), Sal, Adam & Justin answer Pump Head questions about how stress affects gut health, the ideal sodium intake and what to do if a child is going down the wrong path with respect to diet and weight. Have Sal, Adam & Justin personally train you with a new video every day on our new YouTube channel, Mind Pump TV. Be sure to Subscribe for updates. Get MAPS Anabolic, MAPS Performance, MAPS Aesthetic and the Butt Builder Blueprint (The RGB Super Bundle) packaged together at a substantial DISCOUNT at www.mindpumpmedia.com. Please subscribe, rate and review this show! Each week our favorite reviewers are announced on the show and sent Mind Pump T-shirts! Have questions for Mind Pump? Each Monday on Instagram (@mindpumpradio) look for the QUAH post and input your question there. (Sal, Adam & Justin will answer as many questions as they can)

If you want to pump your body and expand your mind, there's only one place to go. Mite, op, mite, op with your hosts. Salda Stefano, Adam Schaefer, and Justin Andrews. I do like your idea. My idea? Yeah, you're right. Well, the nonprofit. The nonprofit idea.

And I even like your idea about, would you say, recovering porn stars? That's who we're going to have. Well, who you're gonna help. Who are you gonna help? Yeah, because I think bringing them back into society. You wanna help them adjust to, like once they're done with porn, or they're like, what's their old? Teaching them how to make a podcast.

You know, once they're old, like 25 for porn, because that's the whole for porn. But you know, you know, they want to be like, Hey, hey, stop sucking that microphone. Exactly, we wanna move them into, you know, civilian life. So how to get acclimated back into it? You have to help them. You can't just go from front.

I like where your heart's at, dude. It is, I think, I'm very pathetic. I'm empathetic. Cause I can get behind this. Literally. You could get behind it. And you can move it forward. It'll be the lead.

You can really drive them to success. We'll be the lead. It'll really drive him to success. We'll have the least successful nonprofit all the time. Yeah. Why are you back in porn? Adam? Oh. I didn't know where you were going with this. It's just helping me when he started to say that.

I was like, okay, I could see us doing that. No, for real. I'm ready to give back. For reals, would you guys want to do a nonprofit with me at some point? For reals though. Not of one, not the one I just said. That's baloney. Well, I would definitely want to do that, of course. I like to hear your ideas though, because that, that's a pretty good one.

If you keep coming up with ideas like that, this could be something we do in the near future. You think so? Yeah, yeah, for sure. I think when we have more time, I think there's a lot of ideas that we all have, but right now, we're struggling to get all of our stuff. Well, a lot of people don't know this. I'm going to put you on blast, but this is a good thing. It's a good thing. Adam actually has an environmental fund of people don't know this. I'm going to put you on blast, but this is a good thing. It's a good thing.

Adam actually has an environmental fund that people don't know about. Every dollar invested in his environmental fund improves his environment. So makes everything more fun. It's sending your money. It's sending your money from my environmental fund. Yeah, I get to look at better stuff. That's whatever you're going to ask. I do have one of those today. I said something up. They could treat it do something when I was a painted

picture. You know, it's funny. I see that like the danger species like the three levels of feet. Like I'm completely barefoot. You have socks on, Adam. Yeah. Justin's got complete shoes on. He does. It's like the three levels. I'm not going to lie lie ever since I we went up And we hung out with Ben Greenfield like it just was like a reminder of how little I do that and how much more I need to practice that So what you're doing right now, so I was really gross Yeah, so my new my new thing is don't touch my feet. Don't do that

The only thing worst and having another man's feet touch her feet is dick's touching You think that's worse. What's worse? What's worse? You know what that means you've done it. What would you know? How's that's worse? That's a very good point. I say it would you rather kiss a man on the lips? No tongue just on the lips Okay, for interlace yours hold on for for For 30 seconds you just Touch your list or Seconds or would you rather have your bare feet interlace toes

I had to do one of the other see how gross you would I mean with a man or a woman? With a, what? A man. Another man. The fuck. Obviously you do with a woman. Yeah, do it. Dude, I'm saying. You both, those were the women, I've been saying. Just like, would be thick about this. Feet with a woman. Or, you know, you know how much I hate feet.

Yeah, they're gross. You never suck on a woman's toes? No. No. No way, dude. Those things are meant for the ground. You never let her put her toe in your booty hole. What?

What is what are you doing? I don't know. I thought I'd go way far. Yeah, that was. You know what you said. But when you talk like this, I can't, I seriously know what I think people freak out. When I meet your girl, I look at this, I, that's all I picture now. I wouldn't say, I wonder what you're saying.

I know what you're just like. You know what? Yeah. You know what's funny? I joke around a lot. I'm having a big weekend, guys. No, we don't want to know. I'm pretty, I'm pretty vanilla. I do this picture of me naked right here. He's got like a backpacker and I go,

I don't want to know what's in there. Yeah, I have no idea. Why is that backpack humming? It's, no, I'm, come on, I joke around a lot. I don't let people put their toes in my butt. But seriously though, that's gross. Like touching that foot. Your foot touching the man but seriously though, that's gross. Like touching that foot. You're touching the man's barefoot.

It's gross, right? You're locking toes. It's less gross and more weird. What do you mean? It's less gross and more. It's not like it's gross. Well, you know what I mean. I wash my feet.

Well, you might not wash your feet actually. So I don't know. So you guys are cooler with like making out for like, no, I would rather interlaced toes. It's what you're saying. If I had to choose interlaced toes or kiss you for 30 seconds, I'd be interlaced. Would you really?

Yes. I don't want your mouth on my mouth. You're a core with making out, like you talk about tongue. No, no, no. No, he said a 30 second kiss, mouth, mouth, mouth. If I'm not getting paid, and it's not like a movie thing or something,

that absolutely I would rather interlaced my toes. Yeah, well, it's just money we talk about. But the fact that you kind of kind of think about it, by the way, we're not homophobic whatsoever. No, I mean, that is not the only thing. That is not the only thing. We're obviously not. No, well.

We're wired, you know, I don't know. So I fight, and I know somebody thinks that right away. I hear some shit like that, but I don't, you know. I say a bar battle. I'm down for that, but making out thing is a different story. Oh my goodness. But it's weird, right? The whole feet thing is very strange. In a foot rub, that's a pretty intimate thing apparently. Well, you remember Pope Fiction? Yeah, I remember you got killed for that shit.

Yeah, it's a throw man out five store four story window for touching his wife's feet. It's telling you to do this fucking weird. That's right. You touch my woman's feet. I will throw you out of building. Really? Yeah. 100%. Don't wait. But like, so the guy have like a beard or is you got like, you

know, a real soft face. Ooh, that matters. Uh, the guy you're kissing? Yeah. That's a good question. I mean, that's a good question. I pretend like it's a girl in my head. Well, hold on a second.

I'm used to cute. Yeah. I mean, it's your soft lips. Yeah. Yeah. Not like some like straggling. Oh, man. I'm gonna be like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like,. Yeah. Yeah. Not like some like straggling. Like, if he like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like, like the head. Listen, hold on a second. If you, Justin would rather kiss a dude with a soft face so that he can pretend like it's a woman

versus a dude with a beard, but they're both guys. Wouldn't that kind of, wouldn't you rather know what's going down, you know what I mean? Listen, as much as I can, in my head, dress up a different scenario I would. Yeah, I'm what you're saying. You kidding me? I think he has, he has.

Well, I have to address that this is happening I don't want it to happen to begin with I'm getting that weird feeling my mouth You know when you like you think about something like the mixer mouth like water cuz it's gross That's okay, okay, I just instantly pictured it first. I've actually imagined it You were tasting it right there. I was like you It was in the air. Oh, it's like oh That's disgusting. I feel like Justin would be a really good kisser too. Stop it Adam. That's what makes me uncomfortable. We all know who the best kisser is. If you guys got me drunk enough, we're talking.

Well, I mean, if my pump tanks, we got ourselves a business. We know what the uh, yeah. Oh my god. Eagle, save us. Please take a self-conversation. Ah! Save us! Shhh! We call... Eagle and Flam- Climate of Quas! Today's Quas being brought to you by Kain-Marikoffee.

It's the only coffee that is infused with all natural neutrophics for a cleaner, calmer, and more focused buzz without the crash. Put the chimerilink at MindPumpMedia.com and input the discount code MindPumpACheckOut for 10% off! It's the motherfucking flaw! The eagle has landed! Our first question is from OCC Girl 1, is asking about managing stress and gut health. Did you pick this one?

Who? Me? Yeah, you think it was me? God, can we talk about stress and gut more? What do you talk about? Actually, we don't talk about this. This is it, yes we do. We don't talk about this, the rest.

Yeah, I don't recognize the name OCC girl, OCC girl at all. You know me. You know me. You know me. SoCC, you know me. So it's cool we can answer this because I feel like we do talk a lot about gut health and it's an important topic that not a lot of people talk about because it's not sexy, right? But and there's not a lot of information out there on it.

So and I don't feel like a lot of fitness professionals discuss this. So is that the full question? How do we manage stress and gut health or how does stress reflect gut health? Simmeda. Yeah do we manage stress and gut health? Or how does stress reflect gut health? Yeah, it's how does stress affect gut health? Okay, so we'll sound recently taught like on an episode. You know, I'm laughing because I'm purposely not making a contact with you so that you have to keep talking about stress and gut health because I know you want to answer.

No, it's okay. I don't mind talking about it because it is. It's a good topic. He's looking at me and I'm not looking at him because he's like fucking answer I mean you you already answered this already you I mean wasn't it like it wasn't even like three months ago when we made that Connection that your gut is directly connected to your brain. Yeah, there's direct communication through a nerve That I don't know the name that I'm sure you fucking remember the name the valgus No, you don't know the nerve.

No, no, no, it's the, ah, fuck, I can't remember. It'll pass. It's not a nerve, it's not a nerve, it's the lymphatic system. Okay. So, okay, interesting stuff about the gut. First and foremost, the gut actually produces, they estimate up to 90% of the serotonin that's producing the body is produced in the gut. The gut has been referred to as the second brain.

Stress affects the gut, but gut also affects how you feel and can affect stress. It's this interesting relationship where stressing yourself out definitely will change things like gut mobility, will definitely or motility, excuse me definitely will change things like mobility, will definitely, or motility, excuse me, will change permeability of the gut, will change the mucus aligning, can affect acid levels in the gut. They've even shown, there's even evidence to show that stress will change, can affect the microbiome within the gut. But then on the flip, having problems with your gut inflammation,

having bacterial issues in the gut will change how your brain thinks and feels which will then contribute to stress. So it's one of those chicken or the egg type of things, which one comes first. But I find it fascinating that for years we've said things like, I just had this gut feeling. Oh, totally. I feel it fascinating that for years we've we've said things like, you know, I just had this gut feeling. Oh totally Yeah, I feel it in my gut, you know, or you know, or you

Butterflies in my stuff like all these to these terms and things that we've used and said for so long Which implies that there's some sort of a connection to the brain and the gang Greenfield brought up something about the heart to I forget What was it that you know had some sort of other feature to it. Come on, you know me out here. I don't know if you need to dig it, bro. You know right? Yeah, it's been a little, little, little, little fish just thought. No. That was horrible. Thanks for the magnet. The heart, right?

It has. I totally forget. I was throwing it out there. I don't know. We found out it's got a built-in air conditioning. It does. It is responsible for cooling the button. This whole time we thought we had no idea. Yeah, that the reason why you feel. Yes, central air. The reason why you feel a a fish the reason I had a neurological component to it Yeah, okay, so it spoke back to the brain. He knew that he just fucks No, I didn't mean a fucking dick Yeah, he did that a buddy you can be sure that the the built-in air conditioning

No, that's what I would have made up Yeah, if he left me hanging right down to say well, we've found a radiator That's what I would have made up of. Yeah. If he'd left me hanging right there, I would have said, well, we've found the radiator. That's what we found this out recently. No, you feel things in your body because there are definite connections.

The heart is one of them, but the gut is a big one. Think about it. Like Adam was saying, you feel things in your gut. When you get stressed out, you tend to feel in your stomach, falling in love, getting upset, being scared. You'll feel those things in the gut. There's receptors in the gut that receive serotonin. There's produces serotonin. There's other chemicals that it'll produce and

it communicates with the brain. So there's this very interesting relationship between the two and managing stress will help the gut, but helping the gut will also help manage stress. I don't think you can separate the two. That's the thing. You'll find lots of people, and it's hard to test this, right? Like you find people with irritable bowel syndrome and Crohn's disease and colitis or issues up with the gut will have much higher instances of things like depression, anxiety, paranoia, you know, higher instances of them taking, having to take, you know, selective serotonin

reuptake inhibitors and other drugs like that. And many times people, for the most part, people said, oh, it's because the reason why they're depressed, the reason why they have these mental issues, it's because they're dealing with all these health issues. And that's, there's definitely, you know, some merit to that. But what they're finding is there's actually

a direct relationship. It's not just so much that I feel shitty therefore I have all these other problems. It's more than that. So separating the two is almost impossible. If you're a very stressed out individual, you should be managing your stress but you should also be taking care of your gut,

extra care of your gut. You should be avoiding foods that are highly processed. You should be eating foods that are fermented. You should be eating lots of vegetables. You should practice intermittent fasting because that's got benefits to the gut. You should be avoiding foods that tend to cause indigestion or any type of problem with digestion

because that'll right feed, right back to your stress in indirect ways. And it's such an interesting thing. How would you rate incorporating probiotics and fermented foods and stuff like that? I'm glad you're asking. Versus just a diverse amount of nutrients. So I'm getting different phytonutrients across the board.

So probiotics, there's actually quite a bit of science supporting their use in helping with gut issues and there's some evidence now that probiotics help with other physical issues, skin issues, issues with hair, nails, and emotional and mental issues. They're finding now that there's a connection between taking probiotics and actually mentally being able to think clear and feel better.

Here's the problem. The science is so undeveloped that it's hard to say what the right probiotics, what the right bacteria and percentages, and can you overpopulate your gut with some of these common bacteria that are found in probiotics? Most probiotics will have a variety of lactobacillus and pifido, you know, type bacteria. But can you over populate your gut? Can you take those all the time to the point

where now you have too much? I feel like you can. I think you can. Speaking anecdotal only here is when we got on the first, this was the year before last when you, because when we first got the three of us all start to got to talking here and we talked about health and fitness sales like Big thing that he was on I remember it was gut health because it was there was a lot of emerging science that in that and he was and I was

This is something that I'll admit that I was not into yet like I really did not dive into gut health It also a lot of me this was definitely orchestrated and directed by him. And I've been extremely fascinated with it since then and noticed a huge difference by addressing this in my own diet. And just like he's saying is, he's looking for food. Well, I took it to an extreme and I started drinking like three kombuchas a day. I will not three every day I was. And but I went from a guy who never had it before. And then I was drinking them every single day. And I felt like adverse effects from it. I didn't feel like I first you felt good, right? Yeah, first I felt good, but because I kept doing it, like I was doing it every single day for like

a month or two, I started noticing adverse effects from it. And then I started noticing too, if I hadn't, like I felt weird and then I felt like I had to do it. Like it was so personally, for me, I've just tried to incorporate foods that are higher like so you know getting here some of your dairy products so if you're not somebody who drinks it's a lot of dairy this might be somebody who would benefit more from like a can butchia but you know you like your Greek yogurt things like that this these are great choices foods that are higher and digestible enzymes like your peppers like bell peppers green. I'm really good about getting a lot of color and diversity like that. These are all things that benefit and help that. So just by being aware of that and incorporating that into the diet on a

regular basis versus, oh my god, like this, the gut health is so important going out and getting like foods that are fermented like a canbucha, which and canbucha is a lot. What is it? It's like two million parts. I think it's, it's not that much actually because average probiotic at least the ones that they record a million yeah a billion are billion yeah the going to billions the one i used to take at a hundred billion and i i can say now proudly that i take probiotics pretty infrequently now i used to have to take them pretty regularly and now my gut is just, and I think it's just over time I've been able to heal my gut through being very diligent with how I eat, with avoiding foods that I know that irritate me, with practicing stress, relieving things, and it's interesting. Last night I was at my parents' house and I was

telling them like, wow, my gut is so good now. I don't take probiotics anymore, I take no supplements anymore. My parents went through what you went through and referring to my divorce and stuff and you're coming out of it. Of course, you're going to feel better and hit me like, yeah, going through stressful situations has huge impacts on the gut. Coming at the other end of that I'm gonna notice more health you know or better health I should say With gut health, but I'll say this if you're under a lot of stress You probably should pay more attention to your gut health, you know, it's it's almost like you know

Okay, this side is being hammered right now. I better pay more I better pay more attention to this other end because they're inversely related They're both related. It's almost like activity and diet. I'm not moving that much, I better eat less. You gotta look at both of them to manage how much importance or how much emphasis you place. On each one. You don't tip the scale too much. It will.

And like I said, as I was saying, they're finding some very interesting connections with the gut and the brain. They're finding people, okay, there was a one study in fact where they gave women a probiotic and some women, they didn't give them a probiotic and they had done MRIs before and after. And the brain, the way the brain actually seemed to be operating, changed a little bit. The sequencing changed a little bit. From taking a fucking probiotic, pretty crazy stuff.

I think this is going to be huge breakthroughs in science. That is really weird that it changes your mood. So significantly like that. Dude, so big, so big. So I think we're going to find some pretty interesting stuff for the next 10 to 20 years. I think you can be huge breakthroughs in this. I think a lot of our chronic illnesses and issues that we have, everything from the exploding rise in ADHD

to chronic health conditions, I think, are gonna go all the way down to the gut. Now what's causing these issues with the gut? I mean, shit, it could be everything from, the glyphosate's found in GMO foods to antibiotics that we use that crazy to, you know, chlorine in our water. I mean, there's so many different things

that can alter gut. And like I said, the science is so not conclusive and not concrete right now that it's hard to say. But if you're really stressed out, pay good attention to your gut. This is the time when you need to eat real healthy, real diverse, taking a probiotic will probably be better at this point, and it will help you

with the stress and advice. Versus, if you have lots of gut issues, even though you're doing everything right with your food, you might want to do stress-managing things as well, like meditation, relaxing yoga, those types of things to help, because they're both connected. CBX718, what is the ideal sodium intake and what are the benefits or consequences

of having too little or too much? Well, this is something that sodium is one of those things that's heavily manipulated in the stage presentation world, right Adam? Yeah, no, you guys fuck with all of that? Somebody reached out to me and asked this question. I said, you know what? We should put this on a quad because I think it's a good question

to talk to a lot of people because there's a lot of, there's a major gray area here. One, to me, the studies that we have out there aren't really conclusive because, like, for example, they say the RDA, like they recommend a daily allowance that we should have of like sodium is around 1500 milligrams, which is really low. Like, one tablespoon of salt is more than that. So that's a low amount. The average American they're saying is consuming more than 3500 milligrams a day, which they're saying is on the upper limits and can be dangerous.

Now, the studies that show that that can be dangerous or that's too much, are also what they don't separate that from is that like 90% of that intake is from processed foods. So sodium coming from processed foods, yeah, like if you're reaching up upper limits of 3500 milligrams or plus, it could be bad. But I don't know if that's from the sodium or probably more likely.

Servedives and all the additives and stuff. Yeah, because you can just guarantee if you're eating out, you're eating anything box or package the sodium in that is through the roof to preserve the food. Like a lot of people don't understand that. It's just major taste good. Yeah, even if you go to like a health restaurant, so okay, keep that in mind. If you go, if you're eating out at a place that, when you look at the macros, it says,

oh, my fat, my carbs, my protein, and the calories are extremely low, because it's a restaurant, and they need to preserve the food, or they want to taste good, like Sal said, most of it is loaded full of salt, which can be totally safe and fine, but we don't know that exact number.

And like I said, the RDA, they try and say it's around 1500. I believe that we can get away with having a lot more than that if it's coming from a good source. And if you're getting it from like, like Sal talked about recently on a show with getting it from like pink and black different types of salts. Yeah. Like good salts like that, which typically are lower in sodium anyways and getting the health benefits from the salt and the mineral. So, there's a lot of gray area here.

I tell my clients, we wanna be somewhere in that 1500 to 2500 milligram range, that's a good range. We don't wanna limit it. It's a very, very essential part of the diet. It's very important for function. If you've ever gone through a competing and you've had a coach tell you to eliminate or cut your salt that is retarded. Okay, so Coaches which I close my mind when they tell people to cut their salts because it's essential to your metabolism

It's essential to your blood flow your metabolism There's so many things that salt plays a role in. And when they take it away like that, it is super unhealthy. And you don't need to. People think that because salt pairs with water, that it naturally is going to blow to you. Well, sure. If you're somebody who averages, you know, say, 1500 milligrams of salt every day, and then you go out and you eat three to 4,000 milligrams of salt one day, well, yeah, no shit the next day you're going to be below it. You've ingested 2,000 more milligrams of salt. That's also going to increase your water intake

because more than likely you're going to be thirsty. So you're going to drink more water. Water pairs with not only sodium, it pairs with carbohydrates, so more than likely if you're not a carb-free person for every three ounces of carbohydrates you take in your body holds three ounces of water plus it's pairing with the salt. So there's where all that bloating and holding holding the water comes from. That's not necessarily dangerous. It takes about 72 hours for that to flush and go through the

body. So decreasing it completely is not a good idea at all. So we know for sure keeping it around that 1500 milligrams is a generic number, but you should be in taking at least that. I would argue to say that it's okay to go beyond that as long as you're getting it from good sources. If you're putting the salt on your food, getting it in that way versus getting sodium from processed foods and stuff. Those coaches that probably suggest that are probably the same ones

that have them on distilled water. Oh, totally, right. They put them on distilled water. They're also the same dumb coaches that cut fruit out of the diet. That's totally unhealthy as hell. I'll tell you what, this is what we're gonna end up. We're gonna probably end up,

so right now we're seeing that cholesterol is now being, it's been demonized for a long time and now they're starting to reverse saturated fat is now they're starting to find, oh, saturated fat, bad like we thought it was, salt is the next one. I agree. Salt is the next one. That's why I didn't want to tell people to stay below that number. In fact, the science supporting or said, the evidence that said that salt caused hypertension has never been compelling. In fact, it's been countered in other studies. It's more stress-related than anything else.

Well, when you start, okay, so if you look at cultures that consume higher salt, you can say, okay, generally have higher rates of hypertension. But when you study within those cultures and go from person to person or from group to group, you find that the connection becomes at best shoddy, that it's not that big of a... And then we're talking about, you know, we're not talking about extreme sodium consumption. We're talking about the range of low to high that the American, you know, dietary association would consider high. Study in 2011 came out recently, not recently in 2011,

that showed that people with low salt intake had higher rates of cardiovascular disease, death, diabetes, lots of problems. And people consuming higher salt actually had better health. And there's lots of science to support this. Go on, it increases blood flow. It makes sense. If it's gonna help with transferring blood

through your blood vessels. It makes sense. It makes sense if it's gonna help with transferring blood through your blood vessels. But what you mentioned was good because of the processed food and the preservatives and all that. That's totally different. As a kind of a rule that I've kept to myself is that with salt, I'm trying to add salt after I've made my meal. Yes, I feel like I can't really go wrong

with the mentality. No, if you eat whole foods, if you eat whole natural foods, you are, you have no problem with salt. Add salt, salt the fuck out of your food when you eat it, you're not gonna have a problem for most healthy people, period and the story. Now, if everything you eat comes out of a box, you might go, yeah, eat out, or it's processed.

You're gonna be eating a lot of salt, but you're also eating a lot of other shit. Process food just isn't good for you. And so if you just tease out the sodium aspect of it, it's not bad, it's not really that bad for you. In fact, if you're an athlete, you need a lot more salt in the average person. I've trained many endurance athletes,

and I've actually had them add a small pinch of sea salt to their water to help replenish that sodium during their training and their running. And if you're an athlete and you cut sodium, you can have reduced performance. That's why you're sweat, you're salty. Yeah, you're not gonna think right, you're gonna get bad pumps, your muscles aren't gonna recover as well,

you're not gonna build as much muscle. You don't need to worry about sodium unless you're specifically told to worry about your sodium. It's just not an issue. And for whatever reason, because of, like I said, some bad studies, where we put, like, you know, saturated fat cholesterol and sodium,

cut those things out and you're, no, not at all. That's stupid. So, no, don't, don't cut yours. In fact, in 2012, they did another study that showed that people who go and try to cut sodium intake, it's bad, it's dangerous. They actually have health issues or worse health issues as a result.

So I always recommend people like, don't worry about sodium, just don't eat a shit ton of processed food, and you're absolutely fine. Well, and for people who low carb diet, who people who like to eat low carbohydrates, you definitely need more sodium, especially if you keto,

if you eat high fat, very low carbohydrates, your body excretes a lot more sodium. Anyway, it's kind of a natural duretic. So you probably should add salt to your food. In fact, a lot of people will say when they eat low carb, that they tend to crave salt to your food or add salt to their food.

Well, and for you, so you mentioned the, you know, eventually you predict this to come out, and I agree, because right now the American Heart Association is telling people, you know, the intake should be around 2,300 milligrams. And I think that's really low. I think that's low if you're getting it from all good natural sources. And I think the studies that they've shown that 3,400 plus is bad. It's because it's coming from the source that it's coming from. It's less of the actual sodium. It's more of what it's coming from and the issues that we're finding out that process foods and shit like that has to do with our body. So yeah, there's some

study. See, I just googled and there's a 2010 study from Harvard linking low salt diets to an immediate onset of insulin resistance, which is a precursor to type two diabetes. I mean, you just got to, I mean, look, you know, these are essential things. And when you're cutting something that's essential out, you gotta be very, very careful. And at the end of the day, you can't, I mean, if you're eating whole natural foods, you kind of can't go wrong, you know what I'm saying?

Like, where am I going wrong here? I'm eating whole natural foods. Yeah, you would have to dump so much salt on it that it would taste bad. I don't think you would have, you'd have to be like, look, this is left. This is like a whole salt. Or just eat a diet that's not varied. Like, oh, I eat whole natural foods. Yeah, you would have to dump so much salt on it that it would taste bad. I don't think it would be like, this is like a whole salt. Or just eat a diet that's not varied. Like, oh, I eat whole natural foods

and I'm like, what's your diet consists of? I eat steak and I eat two poofoots and that's all I ever eat, whatever. Okay, now you might have some issues. You need a nice variety of whole natural foods. You probably don't have to, I mean, you're in your normal healthy individual. You don't have to worry about anything.

And especially sodium. And just so my competitors, my competitors are aspiring competitors that are listening, the whole theory behind that with cutting it out is the water thing with competitors. And I'll tell you right now what most competitors don't realize, they think it's from the carbs. So the day before, this is super common, you know, coaches will look at their athletes and they'll say, okay,, no go have a cheat meal You know go eat it in an hour go slam some burgers go do all stuff and then the next morning they wake up

They're like oh shit. I'm fucking loaded. I look great what you don't realize is 90% of that look that you feel right now It's from the salt. It's not from the fucking cheeseburger. It's not from the carbohydrates in taking 100 to 200 extra grams The carbs is not gonna give you that. Right. It's the sodium. The sodium is now what you've done, and you've probably squeezed off a lot because he's probably cut you from sodium for so long, which was unhealthy and stupid in the first place.

And then he tells you you can go have a cheat meal, and now you go from somebody who's eating less than 500 milligrams of sodium every day to someone who just had 3,000 milligrams, it's like a fucking fire hose just went off through all your veins and blood vessels. And it gives you this ridiculous vascular looking body and you have this nasty pump from it. And then you add in the fact that you have some carbohydrates to fill your muscle bellies. That's why you look like that.

That's where that's coming from. So don't be fooled by what it is. If he's telling you it's because of carbohydrates, he's a moron. It It's the sodium and if your coach is telling you to not intake sodium, he's also a moron. If you want to look up the she's a moron. If you want to look up the study, one of the studies that I'm referencing, you want to look up that it's a 2011 study done by the Journal of American Medical Association. Go and Google that on sodium and you'll see that that study came out and showed that low super low sodium diets were dangerous and that some of the higher sodium ones were

probably better. And that one kind of shook the medical industry a little bit, so check it out. Yeah, no, it's super, super important for many, many reasons. For the skinny fat girls, it's wondering what to do if a child is going down the wrong path with weight and diet? Well, it was fucking answering, it was fucking quiet. Come on, Adam. Yeah.

What would you do if it were? Nobody takes me seriously. I'm a chair, I advise. What would you do, Adam? Give the kid back. Give him back. I don't want anyone. This kid's fucked up.

I'll take another one. Yeah. I'm only producing athletes here. So here's a a thing, depends on the age of the child. If the child is old enough to make their own decisions with food, that now is very difficult. Very, very difficult. The best thing you could do, hopefully what you've done is you've provided a home and a lifestyle toward a child. It was their lifestyle to eat healthy. It was their lifestyle to not overeat. It was their lifestyle to eat whole natural foods

in a wide variety of them. These single most important point right there, the modeling effect. Yeah, because I know myself, like I grew up and I didn't eat perfect, but compared to my friends, we ate pretty healthy. My mom did a lot of up and and I didn't eat perfect, but compared to my friends we ate pretty healthy My mom did a lot of cooking and when I left home, you know initially, right? You guys kind of go crazy like oh fuck I can eat McDonald's all I want and I can eat whatever

But that only lasted so long because I started craving Those net those those home cooked meals and natural food that I used to that I grew up on and You know makes a huge impact. So if that child has grown up in a household now where you guys have been eating shitty the entire time and now they're making their own food decisions, very, very tough now to make an impact on them. Very, very difficult.

The best thing you could possibly do is be a great example because for the most part, where you find obese children, you find obese parents. It's just the way it is. And it's not genetics. It's their lifestyle. The parents put these two. Yeah, the lifestyle is a big component too, as far as movement is concerned.

And that's something that you definitely want to address and identify. Like, what are the patterns we're creating here? What's going on in our day to day process after school? Like are we sitting down? Are they playing video games? Are they in their room? Are they not outside and active? All these things, I try to constantly consider and then again, not overwhelming them with

activity. This has also been kind of a push pull thing for me where I like to get everybody involved in something and make sure that we're all together. That's a good point. Because I can bombard them with like, okay, now we're going to Taekwondo, now we're going to soccer, now we're going to, and it's like, whoa, dad, I'm tired.

You know what I'm like? Yeah, but we have to do this. We gotta stay active, we gotta go outside, we gotta do stuff. And I just need to calm down a little bit with that on that end of it. But, Dude, the best thing you could, you made a great point because, you know, I'll tell my kid,

I'll tell my son, especially, you know, okay, get off the computer now, you've been on too long or you've been playing videos games too long. Very ineffective, but when I do something with him, yeah, very effective. Yeah, wait, wait, wait, wait. Hey, you want to go with me to go do this?

And yeah, and you know what? I don't want to want to play video game. Five minutes later, we're having fun and, you know, whatever. And that's the biggest thing, like telling just telling your kid to do something versus doing it with them all night and day. I could, I could piggyback on that as far as like just noticing bad behavior. Like we're having such issues, you know, my youngest. And it's like, we just realized I'm like, I just, okay,

like once it started to kind of flare up, I just stopped what I was doing. And then I'm like, okay, then we just started playing, you know, and just just that attention and that, just what what he was craving was just like, you know, hey, hang out with me. Let's play us, do something. Let's just take him time out to really fun. And then you feel back on that. You feel terrible.

You're like, oh my God, I was so consumed with what I had to do and work and all this other stuff. Like, yeah, they want you. Dude, being a parent can be super exhausting because it's like, your home from work, you're tired of shit. You pick your kids up from school. They do their homework now. They want to watch TV All you want to do is sit and work or read or whatever But you want them to go outside like you you yell at them to go outside. It's not gonna happen

You gotta go out. I would imagine that you go out there with them It makes a huge difference and it's it's exhausting, but sometimes, but yeah, it's your kids I imagine that has to be one of the hardest because we do. We knock the generation now a lot right because we talk about you know when we were kids we were digging holes and building forts and you were at the park from sun up to sun down and playing football on the grass and like basketball on the street like this was the time until Nintendo came out right. So that's where I say like like, it's, you know, we also didn't grow up in a generation with man,

the shit that the kids have now are so cool. Your phone right there, your phone is like the coolest thing that we, way cooler than anything we had as kids growing up. Just your phone alone, not to mention the video gaming and the TVs now and like, the stuff that kids have. Over stimulation. Yeah, it's so awesome and so cool. It has to be very challenging for,

because when I was a kid, I begged my parents to go outside. I was like, can I go play? I can go to the bar. What would you do when you were in? Exactly, because I'm a damn thing. Yeah, because all we had was maybe, you know, cartoon network that came around every once in a while,

or even at best, you had Nintendo and you had a game or two. You know, I'm saying, and like, you already wore that to death or beat it, beat it, right? So you wanted to go outside and you wanted to play because it was all you could do game or two, you know, I'm saying, and like, you already wore that to death or beat it, beat it, right? So you wanted to go outside and you wanted to play because it was all you could do as a kid were. Now, we are so overstimulated with all these video games and computers and handheld toys and shit that, that has to be very challenging for a parent.

And then like you said, coming home from a long day of work and, you know, I know how I feel when I get home, like, I don't want to talk to anybody, I don't want to do anything, I want to literally want to take my shoes off, put my feet up, and I want to melt into my couch because yeah, and I guess as a parent, if this is something that, which is also goes back to why I'm not a parent yet, because I still am selfish when it comes to things like that. And I know that I would have to be selfless and come home

and know that my job is not over. In fact, the most important part of discipline and work. Most important part of my job is actually just beginning when I get home if you're a father or a mother, you know? Those tendencies don't go away, by the way. So like, you know, like, you're routine that you have right now, being single, not having kids and all that kind of stuff, like that mentality, it tends to stay with you,

but it's this new discipline that you have to train yourself to, you know, come home, but it's this new discipline that you have to train yourself to come home. I gotta have this positive attitude, and I gotta present myself in such a way, because it affects everybody. Your whole house environment gets affected by how you react and how much energy you could into it. You remember when we had Erica, we interviewed her.

She made that comment of like, we asked her, when was the moment like you? Oh, and her kid wanted to play and she just didn't have the energy. Yeah. Yeah. That's what that would prompt her to lose so much. Yeah. And I think that I think that resonated with a lot of people that you know, like God, how many times have you Looked at your kid and been like, I just don't care. Yeah. I'll tell you what man the other day. I was playing a board game with my kids I had what board game was I think was sorry. Oh yeah. And so I was playing that with it.

And I don't want to fucking play sorry dude. I just don't want to do that shit. But you know what, all they're doing is on the frickin' iPad or watchin' TV. I'm gonna sit there and do some bullshit. So you know what, let's play sorry and I had to kind of force them at first. Then we started playing and I'm sitting there and I'm having conversations with my kids. And this made me really sad. What made me really sad is I realized how intelligent they were, like these little people and we're having these conversations other than the typical

do this, do that. You know, all of a sudden we're just joking around and talking. And I'm like, man, these kids are really, you know, they're little humans, like they're really, we're having these great conversation, they're intelligent little people. I'm like, fuck, why did I, the fact that I'm being shocked by that now is sad because I should know this all the time. And it's just you get caught up in that shit as a parent. I could totally identify.

You know what I'm saying? Where you just like, whoa, where did you learn that word? And it's like they probably been saying it for three weeks, but you're too busy, not totally being there. And the thing that looked the same thing is with diet man, your kids eat how you eat. What you put on the table, they watch what you eat. They go in the cupboard to snack on something

and it's what you bought. And I have a win finally that I can test to with that because my oldest, it was a struggle. It was a struggle to get them to eat the way that we were eating. So it was like a fight and it was a struggle. It was a struggle to get him to eat, you know, the way that we were eating. So it was like a fight and it was a battle constantly, but we stuck to it, you know, we stuck to it, and it was hard, because you don't want to have every day

battle the same thing over dinner, you know, no. Dude, you get tired, you just want to get exhausted, and you want to cave in and just get in and on, whatever. But, you know, because especially too, because then, you would go to grandma and grandpa's, and then that would kind of undo everything that you just did. But what's great is that, you know, just just by modeling and keeping the consistency of it, you start to see little like glimmers of hope and success because he was at my parents and he was like, you know, my mom was just trying to give him, like, some snacks for this or that or whatever.

Like, and it's all like crackers and, you know, garbage and all this shit. And so he's like, he was like, oh yeah, that's all junk food, grandma, yeah. That's all junk food. Boom. And it bam! I was like, yes.

Yeah, no, I want some health food. I'm because of the way that I am with my kids. And by the way, I'm not a, you don't want to be a food Nazi because they will rebel in the opposite direction. It will become a painful memory for them to the point where when they can get out on their own, they will never eat the way you had the meat

because it was such a bad relationship that they had with food. So I'm not hammering my kids. I'm not telling them you're gonna get fat. I'm not saying that stuff. I'm relating it to energy. I'm relating it to how they feel. I'm relating it to how I feel.

I'm careful how I talk about myself. I'm very careful without, I'd never say things like, ooh, I need to lose a little bit or I feel fat because they will internalize that as well. So you have to be very careful how you talk about it. It's all by example, but it's interesting because of the way I am with my kids when we go to birthdays and they get cake and they'll have cake and I'll let them have it of course.

So like I said, I don't want to be a, you know, a Nazi about it. They'll eat like half or a third of the cake the other kids will. Because it's like they're not, they're like, no, yeah, they're like, this is good and I'm over it. And they've also associated how they feel with it. Like my daughter who's got a tougher time meeting, you know, the way we eat than my son, probably because she's younger, she'll eat some cake

and then I'll say, you know, what, why did you leave, how come you didn't eat the rest of it? She's like, it doesn't make me feel good if I eat all of it. I'm like, fuck, yes, man. That's such a win. It's a total win. So I'm gonna, I'm gonna go one step further.

And I hope that she doesn't get offended by this because I just recently pulled up her Instagram. Oh, no Yeah, I know exactly what you're gonna do And here's the thing like this this definitely I'm gonna go back to what the guy. Well, she's a fitness blog a food blogger Does she have children? I'm assuming if she's asking questions maybe huh? I would think so Mm-hmm, you know, what do you do if your kids are going down the path with weight and diet? Um, does she have children? I'm assuming if she's asking questions. Maybe, huh. I would think so. Mm-hmm. You know, what do you do if your kids are going down the path with weight and diet? Um, celebrating food the way you do right now is probably not ideal.

Um, and I don't know if your kids have access to your Instagram and social media. And if this is your business, I don't, you know, it's kind of, this is a tough struggle because I'm going through the pictures and like, I don't know, at least 50% of these pictures on here are, you know, not health foods and sweets and desserts and other things like that. Like, you know, I think it starts with the relationship that you have with food first before you're going to improve the relationship that your kids have with food. And that's a tough thing for a lot of people to swallow. And, and I'm not, and this is something that I struggle with and we all struggle with. And, you know, this is just somebody who's speaking from experience and I'm not attacking. I hope you don't take it that way at all.

But when I look at an Instagram page like this, it's the same thing I've talked about before with, you know, we got into a battle with this girl that was a IAFYM promoter and she's a trainer fitness professional in phenomenal shape herself and more than half of her post are ice cream and donuts and, you know, if you are sending that message and you're celebrating foods like this that you know damn well or not healthy and not ideal for your body, you're creating a poor relationship with food.

Well, that's a good point because, and I think where Adam's going is, when he says celebrate, how do you celebrate events and milestones with your kids? Do you say, hey, you did great in school, that's I may do this cake, or we're gonna go get ice cream because you did great in, in school. Let this, that's, I made you this cake. Or we're going to go get ice cream because you did really well. And what you don't realize is that you're creating this association

between happy and good times and these types of foods. There's so many other ways you can, you can celebrate, you know, certain things. Now I, I'm, there, there's definitely times when that's okay, like celebrating holidays, because holidays come once a year. So Christmas, we get to have this particular Christmas type of food. And, you know, and your kids have to live in the regular world, and they're going to be exposed to these types of foods. And you don't want to be again, you don't want to be a Nazi about it. But it's, it's all about, uh, example, it's all about, I'll tell you what, you know,

my kids favorite snack when they come home from, you'll never believe this, when my kids come home from school and they're like, I please let me have a snack, I wanna have a snack. Can I please have either A, raspberries or I'm not joking a raw red pepper. My son would like to eat a bell pepper, excuse me, raw.

And we'll cut it up and he'll snack on it. It's like the biggest treat to him. If he always ate or was used to eating, you know, things with sugar or super processed foods, that bell pepper would taste like nothing to him. It would be like, why are you giving me this? I don't like this is gross. But because that's what he's always, you know,

been eating for his treat or snack, it's, and it is, but they're delicious. They're really delicious things. It's just our taste buds have been skewed by all this other crap that, you know, when you eat that way and then you eat the bell pepper, it's not that exciting anymore. Well, and I'm not one to say to you. And I just want to make sure that she doesn't think that I'm picking on her at all because I think she's fucking an awesome person.

I know she's been following us for some time in a huge, great page. Yeah, yeah, yeah, for sure. So I just, when I see something like that, I write away, I want to think, and I know the boys have already mentioned it before. It starts with you as parents, that you first have to handle any sort of relationships that you're having with food.

I'll tell you right now, being a fucking fitness professional for over 15 years, it wasn't even six months ago that my paradigm was shattered and my relationship with food had changed. So I know damn well that with my experience, my knowledge in the fitness industry, if I'm still having my paradigm shattered and I'm still growing with trying to have a better relationship with foods, most people out there probably are in the same boat. And you know, I would first reflect on myself and reflect on what am I presenting to my kids or what am I what example am I when I'm doing these types of things or promoting these types of things around them and what message am I

sending so you know first first hone in I think yourself I think then that becomes a lot easier. Sal talked about I know I've repeated this at least two or three times on the show but I think you can never say this too much because it was the best advice I think I've ever heard at least two or three times on the show, but I think you can never say this too much because it was the best advice I think I've ever heard him give when it comes to children and food is teaching them how to relate it to health and energy and strength and mental function and feeling better. Performance-based. More performance and relating food that way versus skinny or fat.

No, never about how you feel. And don't be, don't be, you know, here's the thing that kids will always shock you. They're way smarter than you think. I will literally tell my, I'll tell my six year old daughter what a carbohydrate is, what a fat is. That proteins are made up of amino acids and they'll just say, well, what do those do?

And I'll explain what they do. And she'll get the gist of it. She's not gonna be able to repeat it or whatever, but they kind of get it. And then over the years, they're gonna understand on a much greater depth, what food really does the body and what food means and how we should eat it and the kind of relationship we're gonna have.

It's a good point, like just having that educational process behind the food is a big deal because then it, like you said, they really do absorb. They're little sponges. And the more that you just talk to them, like, you know, a little human being instead of like a little kid that's not going to understand anything and you make believe everything. Dude, you can't just say, don't eat sugar. It's bad for you. What the hell does that mean? What do you mean? What do you mean? Explain it. I see my friends eating it and they look for it. Like, why a sugar bad.

And so I'll explain, well this is what sugar does. Your body releases a hormone called insulin and insulin does this. And then if you just keep doing that then your body stops listening to insulin and then these are some of the problems that can happen. And you would be surprised how much kids can understand when you talk to them like an adult.

Well, and I have friends that are competitors, male and female that go through this like star bench, star bench and like, you know, if you're in the fitness industry, that does not mean you have a higher, you have a better food relation. No, not at all. And if even if you're fit and that's the thing you have to be careful as a parent and that's really the message that I'm trying to get at is that, you know, be careful of the message that you could be possibly sending to your child is that, you know, maybe you've learned the formula for you.

Like maybe you've learned, like how to get yourself in shape and you've come such a long ways and you've learned this balance of, you know, eating good for the most of our, but then you enjoy these like, you know, other treats and foods and some of that, which I'm, you know, by all means, like I just came back from Maui and fucking ate my brains out, like if, like food and alcohol stuff that I normally wouldn't do, you know, and for me, like, and I literally made a post about it, which is so not like, you could go through my entire Instagram

and you'll see that that's one of the things I speak out with health and fitness professionals is, you know, showing people always these treats and these foods all the time, you know, we have a nation that is, is suffering from fucking diabetes and struggling with weight loss and we're basically flaunting you know all these crazy desserts and from them, what am I really doing or what message am I sending to them by posting fucking gravey? It's like going to an alcohol anonymous meeting and fucking coming in drunk, drinking a beer, trying to have stand up and do a speech and tell people

how they need to stop drinking alcohol. Like that's just, I mean, what am I doing? Like what am I doing as a fitness professional? So, you know, I challenge that as a parent. Like if you're a parent and you're trying to get your kids to eat healthy and to have a good relationship with healthy foods and good balance, you know, and they see me eat clean for five days out of the week and then it's Saturday. So we get to have donuts and dessert and cake and treats treats like what am I showing them and what are they learning from

you by that like really ask yourself that and challenge to grow and improve your relationship with food. Hey listen if you like mine pump, I believe it's a five star rating review on iTunes, if we like it and we pick it you'll win a free t-shirt. You can also find us on Instagram at Mind Pump Radio. You can find me at Mind Pump Sal. Adams at Mind Pump Adam Justin is at Mind Pump Justin and Mr. Douglas is at Mind Pump Doug. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy and maximize your overall performance, check out our discounted RGB Superbundle at Mind Pump Media dot com. The RGB Superbundle at MindPumpMedia.com.

The RGB Superbundle includes maps and a ballad, maps performance and maps aesthetic. Nine months of phased, expert exercise programming designed by Sal, Adam and Justin to systematically transform the way your body looks, feels and performs. With detailed workout blueprints and over 200 videos, the RGB Superbundles like having Sal, Adam and Justin as your own personal trainers, but at a fraction of the price. The RGB Superbundle has a full 30-day money back guarantee and you can hit it now plus other valuable free resources at MindPumpMedia.com. If you enjoy this show, please share the love by leaving us a five-star rating and review on iTunes and by introducing MindPump

to your friends and family. We thank you for your support and until next time, this is MindPump.