Mark Bell's Power Project - You’ll Never say You’re “Low on Energy” Again || MBPP Ep. 1005

Episode Date: November 6, 2023

In episode 1005, Mark Bell, Nsima Inyang, and Andrew Zaragoza talk about ways to combat low energy in and out of the gym.   Official Power Project Website: https://powerproject.live Join The Power Project Discord: https://discord.gg/yYzthQX5qN Subscribe to the Power Project Clips Channel: https://youtube.com/channel/UC5Df31rlDXm0EJAcKsq1SUw   Special perks for our listeners below! The Athletic/Casual Clothes we're wearing! 🕺 ➢ https://vuori.com/powerproject to automatically save 20% off your first order at Vuori!   💤 The Best Cooling Mattress in the GAME! 🛌 ➢ https://www.eightsleep.com/powerproject to automatically save $150 off the Pod Pro at 8 Sleep!   🥩 HIGH QUALITY PROTEIN! 🍖 ➢ https://goodlifeproteins.com/ Code POWERPROJECT to save up to 25% off your Build a Box ➢ Piedmontese Beef: https://www.CPBeef.com/ Use Code POWER at checkout for 25% off your order plus FREE 2-Day Shipping on orders of $150   Best STYLISH Barefoot Casual/Training Shoes! 👟 ➢https://www.vivobarefoot.com/us/powerproject to save 15% off Vivo Barefoot shoes!   🩸 Get your BLOODWORK Done! 🩸 ➢ https://marekhealth.com/PowerProject to receive 10% off our Panel, Check Up Panel or any custom panel!   Best 5 Finger Barefoot Shoes! 👟 ➢ https://Peluva.com/PowerProject Code POWERPROJECT15 to save 15% off Peluva Shoes!   Sleep Better and TAPE YOUR MOUTH (Comfortable Mouth Tape) 🤐 ➢ https://hostagetape.com/powerproject to receive a year supply of Hostage Tape and Nose Strips for less than $1 a night!   🥶 The Best Cold Plunge Money Can Buy 🥶 ➢ https://thecoldplunge.com/ Code POWERPROJECT to save $150!!   Self Explanatory 🍆 ➢ Enlarging Pumps (This really works): https://bit.ly/powerproject1 Pumps explained:      You Need Greens in your Life 🥦 ➢https://drinkag1.com/powerproject Receive a year supply of Vitamin D3+K2 & 5 Travel Packs!   ➢ https://withinyoubrand.com/ Code POWERPROJECT to save 15% off supplements!   ➢ https://markbellslingshot.com/ Code POWERPROJECT to save 15% off all gear and apparel!   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

Do you guys know if energy levels have their peaks and valleys similar to hunger? I think it's pretty normal. I think it's pretty natural to have some ups and downs throughout the day. If you're feeling low on energy in that moment, you could take a nap if you wanted to, or you could figure out a way to just keep going, and then you'll probably feel a little bit better. You know, if you're waking up earlier to get exercise in to give you more energy, well, you can't be sleep deprived. Like that doesn't make sense. You're trying to sleep longer. You know, normally you sleep five hours, six hours every night and you get used to that.

When you go to sleep seven hours, it's not going to feel great right away for most people. Power Project family, we've had some amazing guests on this podcast like Kurt Angle, Tom Segura, Andrew Hooperman. And we want to be able to have more amazing guests on this podcast. And you can help it grow by leaving us a quick rating and review on Spotify and iTunes. If you're listening to the podcast, just go ahead and give us a review. Let us know how you dig it and help the podcast grow so we can keep growing with y'all and bring you amazing information. Enjoy the show. Watching Tyson box, though, is so interesting because I don't know if he has, like,

if he just does it on purpose or if he has boxing Tourette's, but he'll be like... He'll, like, every, like, it's like a beat. I don't know if he... Maybe it's a gypsy thing where he's doing it to, like, put Francis in a trance. So that, because, like, when you watch it, Tyson's like...

Boom. It's, like, on beat when he puts his hand towards his nose and goes like this it's like every you can literally count it right so I wonder if like he's doing that on purpose to like get Francis to punch at a certain point because at at that level there must be some high level shit going on yeah but do you see him do that right yeah I think it's just a that's just the way some of the guys move I think he just is moving that way they move their hands they move their feet uh constant movement you know some of them are taught not to like really ever stand still uh but george foreman did a good

job staying still he just kind of stood there but he was you know he was massive and he would just kind of just put his arms up then he had like a probably 17 or 18 inch forearm to like block some of the shots that were coming at him. It's powerful. But man, interesting, right? Like the first boxing match or at least the first known boxing match I know. Maybe Francis has done another one.

I don't know. Nope. He hasn't done any boxing matches before. So does this boxing match. Maybe he did one before he got into MMA. Oh, okay. Yeah, yeah, yeah. No, I maybe he did one before he got an mma oh okay yeah yeah yeah no i think he maybe he did but uh anyways first like big pro fight he's against the heavyweight champion he's able to knock him down it's pretty interesting i'm curious for those guys listening who do you think won the fight because i know it was scored tyson but do you think francis won do you think tice won i find it so interesting how and it just could be my algorithm

but it really does seem that like all these fighting commentators even mighty mouse rogan all these people really think francis won and he got robbed right and like even when you look at their post-fight interviews francis looks fresh he looks like he doesn't look like he got in a fight tyson his voice is raspy and he has a black eye it's like that guy that man looks up for a winner it's tough if you don't have like much damage you know if you didn't damage the guy you didn't uh didn't look like francis and ghani was really compromised at any point um there are some people too that are saying they think it's fake it's like everybody won because he knocked him down but i don't know got paid man i guess so

yeah even on like on on twitter right like that's because i didn't even know the fight was already like over and like oh shoot and then so i got checking twitter and i'm like dude he knocked him down what like this is crazy and then um i i'm not sure of his last name but ariel erwani he had he had posted something kind of along i i might be butchering this but along the lines of like damn like i think you know and ghanu is going to take this decision and then all the comments kind of like as the decision came out we're like dude he got totally robbed like everybody and again it might be the uh the algorithm that I'm currently in where it's like showing me all the MMA enthusiasts talking about how this MMA fighter came into boxing and beat him at his own game. Because if we were probably in a UK algorithm, it would be massively different.

You guys don't know anything about boxing. Your right wing boxing algorithm. Yeah. Yeah. At least it's not the flat earth one yeah exactly that'd be cool to see what francis does next hopefully he gets back into some mma i think it's cool that he you know went after it in boxing but i think i think people want to see him fight and in particular i think people want to see him fight bones jones so hopefully that can get arranged but bones is on the shelf for a little while. He tore a pec.

So I don't know how long that will take to heal from. But that usually takes a while. That's what the UFC is going to let happen. Yeah, I know. Yeah, Francis probably got paid very well, though, right? I fucking love this for that man. Because he just spits on UFC. He says, I'm going to the pfl

dana white talks shit on him and then he does this and everybody now loves francis yeah and dana white's the big villain and it's just francis let's fucking remember what i heard i can't remember if i heard that you got like two million or if you got more yeah i think it was like yeah two and a half or three and a half million and then the comment was like oh but it's too bad he's not gonna get the fifty thousand dollar fight of the night it's like me so when you put it that way it's like oh yeah poor guy can't catch a break dude yeah his stock just keeps going up the ufc seems tough you know it seems like it's kind of hard to uh be like really really known and to make a crazy amount of money in there. Like you have to be like exciting.

You have to get a crazy win streak going. No one seems to be able to manage much of a win streak in the UFC. It seems to be like almost too difficult. And in boxing, I think, I don't know, boxing has always seemed kind of corrupt. And it's like easy to pump these guys up to like 18 and 0 20 and 0 and then they have a match against someone who's pretty good and they beat that pretty good person maybe they beat one more person and they get a shot at like a title and a lot of the fights are set up in like somebody's favor right yeah mismatches and stuff like that and the styles and stuff and i'm sure the ufc can do some of that but

they can't really like bring someone up and like groom them and um tyson was brought up that way tyson was brought up very very slowly fury or mike mike tyson okay yeah he was brought up very very slowly he fought um i mean look he was a phenom he was unbelievable but when he did fight when he started getting in with some of the bigger heavyweights they did start to pose problems to uh with him and they they were people that were able to survive back when tyson was knocking out you know people in the first round by the way that that's just really interesting 2011 to 2023. Yeah. It's just so cool that, like, this guy was, what, in Cameroon or somewhere?

Yeah, Cameroon, yeah. Traveling over here, getting into fighting and, like. Cameroon, probably not a lot of great access to, like, just tons of food and stuff like we have here in the United States. Coaches. Who even, I mean, I don't know if he had access to, like, a gym or whatever, but maybe he just looked that way from like working physical labor yeah he was he was like uh crazy he was uh what was it dealing with like sand and shit yeah he was doing a lot of digging and shit but that is amazing man it's it's it's one of those things where it's like i love the bag first off they need to make his life a movie right a? A movie out of his life. But the extent that somebody can change and just transform themselves is, with him, it's so extreme.

It's so awesome. It's impressive. Mm-hmm. And then, again, beating the top heavyweight in the world. Pretty much beating. He lost, but he's truly, when you say the people's champ, he is the people's champ in this case. Everybody knows he won. Switch switching gears a little bit uh i just was thinking about this uh over the last couple weeks and then i was spending some time with uh gabrielle lion and and her husband uh shane and shane was mentioning to me that he started waking up earlier and he

started hitting the gym because he's got these shifts at work. He's working in a hospital. He's got these shifts at work that are just they are just like long shifts. He'll work like four or five days in a row. And he just his energy was just kind of like, you know, tanks during the day. Yeah. And this is like former military. This guy is an

absolute beast so this is this isn't somebody who's just like lacking mental toughness or anything like that he's just literally fatigued it's a long day but he said that since he's been waking up and working out that he has more energy I just thought like man that's really interesting that's something I've been thinking about more recently you know sometimes when people are on diets and their energy can start to go low and you have to really kind of pay attention to that and I think we probably understand that our energy comes from our food hopefully you guys had a chance to listen to David Herrera give us a big speech on how important

light is so we know what kind of energy we can get from light and that's going to help uh massively within your day as well but like what are some other ways you can kind of like not just like get energy because i think humans get energy from food and then things might be more complicated than just that because we sort of in some way have stored food on our body in the form of body fat but there are things that you can do that feel like it like liberates the energy or gives us greater access to energy maybe i'll just make up stuff but like maybe it gives us better access to some glucose or glycogen that's already in the system maybe it liberates some fatty acids and we're able to uh from a biological standpoint just like kind of produce more energy but i know like the main thing kind of seems to be uh in the brain where you're just

like you don't feel like you have it you don't feel like you have much energy and so i think that would be a cool topic to to dive into today there's a you know there's a lot of stuff i mean first off i mean we talked about sleep and all that before like you want to get yourself prepared for the day the night before and if you're if you're constantly not getting a lot of sleep and i know i think you mentioned gabriel's husband he already doesn't get a lot of sleep right now that could totally mess with your energy the next day whenever i don't get enough sleep like i wake up and i don't feel as good so that's a given we won't go too deep on that um but i do think that if you haven't gotten blood work done that's a good idea just because

there could be a lot of things that you could be deficient in some people do have thyroid issues some people use the thyroid as an excuse like you'll hear some people be like oh i can't do this because of my thyroid but there are some people that truly do have thyroid issues. Some people use the thyroid as an excuse. Like you'll hear some people be like, oh, I can't do this because of my thyroid. But there are some people that truly do have issues with that. And if you do have issues with that, or if you're deficient in certain things, at least you know. And that could be something that's leaving you chronically fatigued. Because I think there's obviously a difference between having low energy on a certain day and then that being like your existence if that's your existence and you're doing a bunch of stuff already you really do want to get yourself some blood work to make sure that like you're moving in the right direction and that you're not just like you're not spinning your wheels yeah and not getting the results you're looking for i think

there's some people that get away with doing that for a while and then i think you get used to that and then i think it like doesn't feel that bad so it doesn't register that it's like that bad of a situation. It's just life. I know for myself, like more recently, like working on my sleep and getting my sleep scores to be better. I don't know how accurate these watches are. I don't know how accurate even the eight sleep is like for tracking stuff. But all my sleep scores have been trending and tracking in a good direction good and i and i do feel better i feel like i have a little bit more energy i feel like i have a little

bit more kick um i don't feel like i need kratom i don't feel like i need caffeine i don't feel like i need to grab these things i just kind of enjoy them sometimes but i want some could you pass me that oh wow i'd like to yeah throw you some mind bullet yeah but um you know i think it's uh i think there's some people that are their metabolism is kind of broken it's not it's not uh as efficient as it needs to be because do i hear Do I hear Lane Norton? their life and the food choices that they're making probably aren't amazing. And it's very hard for them to turn some of the energy that they are consuming in a given day into anything that feels like it's actually giving them energy. It's hard for them to extract the same amount of energy from food that somebody else might be able to more efficiently extract a great amount of energy from.

be able to more efficiently extract a great amount of energy from. And so it's like, we got to try to figure out ways, how can we get our body to be more productive with this? I know we've talked a lot about sunlight. People hear Andrew Huberman talk a lot about sunlight, but it's no joke. You know, go outside, try to get yourself some sunlight. If you're someone that has fear or worried about your skin being too fair to handle the sunlight at certain hours david herrera pointed out the first three hours the last three hours the sun is not nearly as powerful so you might want to try to do that then and then also it's going to get cold out and there's there's parts of the country right now that are already very very cold and so people are like man stick it up your ass with going outside.

It's like it's freezing out. But just try to get as much sunlight as you can. So it doesn't mean you always have to be out there in like – what were those? Tanning shorts or whatever? Tan through shorts. Yeah. You don't have to be outside in tan through shorts and no T-shirt. But just get as much skin exposure if you can, if it's comfortable enough to be outside and roll your sleeves up, get some sun on the forearms.

Or if you can roll up a pant leg and get a little bit on the calves. The body is a solar panel. And I'm a big believer that these things, they will make a difference. Oh, they do. It might be a small difference, but it will be a large difference over time. And I think even just a 10-minute walk in the sun can really be amazing at giving you energy. I would in fact say that going on a 10-minute walk will give you a lot more energy than you consuming energy. So if you were to sit

down and actually take the 10 minutes to eat some lunch, which would be great too. I actually think that that might slow you down more regardless of what the food is. I think it's just going to, sometimes that kind of stuff can slow you down. And if you are going to eat, maybe you eat outside because there's you're going to be a lot of research people will see there'll be more and more information and research showing the benefits of eating even while you're outside just eating while you're in the sun being a little bit better for your metabolism yeah it's interesting because like everyone's different but when i eat i don't want to go do shit it's like it's not like I eat I'm

like okay let's go kill it like when I eat I'm like hmm let's flip this shit a little bit right so you should probably take a walk after you eat that's just a good habit of build we know it helps with glucose it's kind of like you just winked one out yeah right yeah yeah yeah yeah don't feel as legitimately drained but you know you feel like you got like you got some metabolizing to do. Depending on what you ate, you might still feel the same guilt. Depending on what you ate. All right.

Higher Project family, if you're trying to increase your muscle mass, if you're trying to lose body fat, if you're trying to stick to a nutrition plan, if you're trying to get fit, pretty much if there's anything you're trying to do for your health, we know that sleep is the biggest determining factor to help you get from point A to point B. That's why we've been sleeping on 8C mattresses for probably more than two years now. And the main reason is the technology behind the Pod Pro. Now, the Pod Pro is like the Tesla of beds. It will change its temperature based off of how you're sleeping during the night. And if you have a partner that's sleeping on the other side, they could have their own temperature settings. We all sleep hot here, and I used to wake up in a puddle of my own sweat.

That doesn't happen anymore because of the Eight Sleep mattress, and I've been getting the best sleep of my life. Now, if you don't want to replace your mattress, you can just get the Pod Pro cover, and you can put that over your current mattress to get all the benefits of Eight Sleep. But if you also need to replace your old nasty mattress, you can get the Pod Pearl cover and the Eight Sleep mattress.

Andrew, how can they get it? Yes, you guys got to head over to eightsleep.com slash powerproject, and you guys will automatically receive $150 off of your order. Again, eightsleep.com slash powerproject. Links to them down in the description as well as the podcast show notes. Real quick, let's shift shift gears and then we're gonna shift right back halloween's coming up you guys giving these kids candy i i don't think anybody's coming out to my house oh yeah your house is yeah ain't no one coming out there yeah i don't i don't like kids so i just keep everything off and make sure nobody comes to the door but

normally we would get like you know a lot of candy and normally i'd end up eating a lot you remember that dave chapelle's skit about oscar the grouch where the kids are like ah oscar why are you such a grouch because i live in a fucking trash can you need to be oscar the grouch for halloween yeah i'm definitely uh yeah i i've been i've been this old, grumpy man for the last 10 years. It's only getting better. Started in your 20s. Yeah.

That's good. Yeah, definitely. Well, quick story. We bought some Costco chocolate for these kids. Because me and my girl, our first year together, even before we started dating officially, it was around the wintertime. So she loves Halloween.

And she's like, I love to give kids candy. So she came over. We gave kids candy. And now it's our thing. We give these kids candy. So we got Costco candy. And we got the big chocolate bars. A lot of boxes.

One of these boxes had Butterfingers and a newly, I newly acquired the love for Babe Ruth's. I didn't know how good they were. That would be sidetracked on this show. I didn't realize how for Babe Ruth's. I didn't know how good they were. That's how we get sidetracked on this show. I didn't realize how good Babe Ruth's are. We're supposed to be talking about health and nutrition in a positive way. What's your favorite chocolate, actually? What's your favorite chocolate bar? I love peanut butter cups.

Reese's? Reese's peanut butter cups? Yeah, absolutely. Peanut butter cups. Luckily, I didn't finish those. Snickers is really good, too. Snickers is awesome. I actually think that the peanut butter cup does something different to me than it does to everybody else.

What do you mean? I don't know. It just sends me to the fucking moon and back again. It just is unbelievable. So I got to be careful with those. But the Quest peanut butter cups actually are pretty good. Those are really good. If you want some other good peanut butter cups, ChocZero makes really good peanut butter cups, too.

They make a white chocolate one. They make a dark chocolate one. They make a regular chocolate one. They're makes really good peanut butter cups too. They make like a white chocolate one. They make like a dark chocolate one. They make a regular chocolate one. They're all really good. There we go. Well, let me explain real quick. This is why I don't have chocolate in the house. Don't keep chocolate in the house. We bought them maybe three weeks before Halloween. There were about

12 Butterfingers and 10 Babe Ruths. And they're finished. Because one night, I decided to have one. And then every single night from there, it was just like, one, two, four. Last night, I'm pretty sure I had about 11, because I had to just finish the Babe Ruths. You're giving me a look of such disappointment. You're supposed to be a champion.

That's kind of why you're on the show you know we want to support you being a champion we want people to see the progression over the years and now i just don't know what the fuck's going on this is a lemon candy bar i'm trying to be vulnerable with you motherfuckers okay i'm trying to be vulnerable just stop judging sitting over there with his face is just growing and growing but this is part this is the exact reason why we always say just don't have it in the house this is why i don't keep it because i haven't had this shit in years i literally haven't eaten a butterfinger since i was like i don't know i can't even remember until recently nobody better lay a finger on your butterfinger is that the motto don't lay a finger on butterfinger from bart simpson yeah so we're all we're all like you know you're all you know the taglines of the Is that the motto? Don't lay a finger on the buttercups? From Bart Simpson. Yep.

So, we're all, we're all like. You know you're fat when you know the taglines of the candy bar. Babe Ruth's never had a tagline, do they? Do they have commercials for that? They had the scene in Caddyshack, though. I have no idea what the fuck that is. Caddyshack is a really old movie, but you should bring it up. Really good movie. Baby Ruth, Caddyshack. I'll find movie, but you should bring it up. Really good movie. Baby Ruth, Caddyshack.

I'll find it. Yeah. We can switch gears back to the health. But also, like, the Christmas tree Reese's tastes better. Excuse me? Oh, yeah, yeah. The peanut butter cup, like the ratio to peanut butter. Something's different.

Or the pumpkin is good. Yeah. The shapes, I don't know, they're a little bit smoother. There's to peanut butter or the pumpkin is good. Yeah. The shapes there. I don't know. They're a little bit smoother. There's more chalk. There's a more peanut butter, like in a peanut butter cup.

The peanut butter cup has like a wider outer shell of chocolate, which kind of gives it too much. Yeah. So like, cause if you go for like the, the bite size one, there's way more chocolate cause there's more surface area to the small amount of peanut butter inside. That doesn't work great.

No. But you can – so the smaller ones, what you can do is you can eat the top of them off. That works really good, and you leave the bottom. Actually, I've never done that. I just realized you could do that. Are you a fan of the extra layer of peanut butter ones the ones that are kind of have like chocolate and then they have they're pretty good they're right okay i was like oh this is gonna be amazing and it was pretty good yeah it wasn't like it wasn't extra more amazing yeah they're even like

i mean they even put like a potato chip in those things too i don't know if you've seen that that's really bad wait they've done that yeah Yeah. They have potato chips inside. Inside Reese's? Yeah. It's like a Lay's potato chip. You're like, what else do we sell? Oh, throw those Lay's potato chips in there, too. So it's salty sweet.

Fucking America, dog. We're so fucked. It's our street. There's too much yummy food. Besides this, though, I think, at least for me, the best out of all of this, all the chocolates, snacks, whatever, Oreos. Like, Oreos for me are, like, game over. Like, you'll get the 36 sleeve or whatever that has 12 per sleeve. I'm eating that in a day.

That's a different ballgame, but, yeah, they're really good. I don't do well with cookies. Me neither. That's what I get them. Yeah, cookies are really hard. When's the last time you've had, like, a good cookie? I had a really good cookie i had i had a really good cookie this morning uh yeah really yeah look at you guys judging me for having 11 chocolate

bars you ate a cookie this morning well we just don't admit it yeah don't talk about it yeah that's fine um no i went to a really good restaurant when i was in houston and when you're done eating they give you a cookie oh and it was amazing like they give it to you like in like a little bag and you go to pick it up and you're like okay this is going to be amazing because the cookie was heavy yeah you know there's like a lot of butter in there but it's just like it was like a chocolate chip bar there was like hardly any cookie in there nice it was hardly cooked i love it that's my favorite way it's almost like a little block of cookie dough that's so cool okay so this is totally is it just changing it again but is we'll get back to how you guys can get more energy by the way yeah so then is is diet difficult as far as like

staying on a quote plan is it difficult because it's hard to be disciplined or because it's hard i guess it's the same thing is it harder to eat quote clean foods or harder to say no to the cookies the rhesus and all that stuff so like where does the willpower fade when it comes to sticking to the plan or fucking i'm going off the rails dog i think the willpower comes from setting your environment up because up up until this point, my environment was set up. So you couldn't say no to the Butterfingers. I totally could have, but I was choosing not to. But you didn't. I didn't.

Exactly. I chose not to because I was just like, you know what? This isn't ever going to be in the house again until maybe next Halloween. I'm not going to have it. So might as well just go ham and say, because I'm not going to go out and buy Butterfingers. I'll never do that. But it was here. So I was just like, you know what? Let's enjoy it. It can happen from all angles. If you don't have the food at home, then you're going to rationalize that you don't have the food

at home. From a healthy food standpoint, you're going to rationalize that you don't have. You're like, oh man, I think I'm out of meat and I don't have this, I don't have that yeah and so i'm just going to go here instead and like go off the diet eat this weird sandwich or whatever that's true i think that happens a lot so i think and then fatigue happens too you're just like you just i don't you get tired of eating the same thing doing the same thing day in and day out and so you got to really try to figure out a way to kind of have a safety net around yourself all the time and not having the food in the house is a great idea, but having the healthy foods in the house is a good idea. And then, um, uh, yeah, just being

really, I don't know, mindful of it and cautious of it. But I know for myself, if I have access, easy access to healthy food, I'll choose that almost every single time, but not all the time. Maybe 90% compliant, maybe 95% compliant. And then occasionally I'll just, I think for me, it's a little bit like a reset. Like you were saying, like I'm going to eat these, but it's going to be how long before I have another episode like this again? You're right. It was an episode. Yeah, it's probably like, but it's probably like, I don't know, twice a month or something where you eat a little extra, something that's way off plan or something like that.

I don't know. But nothing. Hey, now. But yeah, yeah. Off plan. But it's I don't usually have like chocolate bars and stuff. Right, right, right. That's one thing that like before this, I can't remember the last time I've had something like that.

Last Halloween. Yeah, actually probably like small ones from last Halloween, but that's the thing. It's like my off plan is still okay. Like it would be like sushi. Right. And that's still real food. Right. But you just over consumed

calories you didn't really go nuts on junk food yeah i look at this this shit is like straight junk right junk and i'll stop rationalizing it guys i was being a bit of a bitch and sometimes it's not okay hey support them what it is why don't you guys send them some peanut butter cups and some butterfingers starving african child guys. The Clark bar just kind of sits there. That's like that crunch one. That one's like doesn't do good. Never had one. What's a Clark bar?

Never had one. Well, there's like the Hershey's has like the bag that has like the mix of like it's like Hershey's. And then it's got like the Mr. Good bar, which that one sucks because it's like nuts in it. And then there's like a peanut in it. Yeah. bar which that one sucks because it's like nuts in it and then there's like like a peanut in it yeah and then if you're a little kid if you're a little kid and you're like a fat little kid and you're like dying for chocolate you're like ah fuck it i'll try this dark chocolate and you try that and it's disgusting when you're a little kid yeah yeah i was oh god you gotta hate me for this

shit uh so i was i was talking to my girl i was like you know we're gonna hand out chocolates if we see a kid that's struggling are we gonna give them the same amount of chocolate are we gonna like the vertical diet like they gave me a book except thinking like here's an apple just take that they're gonna throw it that through your window those kids got two full stickers that's for you okay you need this no guys will give the kids chocolate yeah but there's a inside the Apple there's a link to your website where they can download your programming right you know what I think I might do that too I think I might get some like quest quest bars yeah from target

and have like hand those out some kids would be like this is some struggling children that's what i'm gonna call them but they're good though those are those they are and they need to learn that it tastes good all right let's check out this clip from caddyshack this is back in the 80s when they had like full-on commercials for shit like during the movie. Oh! Oh! You're not supposed to have diarrhea within 14 days of getting in a public... I've broken that rule many times.

Here we go. Oh wait, it gets even better. It gets even better. I think it's binary better. Here it is. I think it's Bumgarner. Yeah, it is. No big deal. Oh, man.

It's only eight and ten baby roots right there. Yeah. Baby roots are underrated. I just that yeah i can't remember they got a they got a good amount of peanuts in them our project family how's it going now as you guys know we have been talking about cold therapy for a while mark andrew and myself we all use cold plunge xls since we're pretty big but the cold plunge is amazing and there are a lot of cold therapy tools out there. Obviously you can use your shower, but the amazing thing about the cold plunge is number one, it doesn't take up much space in your home or your backyard. And number two, you don't need to change your water. Unlike other cold therapy devices for six months to a year, it filters itself. Let's not even talk about all the benefits of cold plunging, like the

dopamine release, how good you feel after doing it it and there's just the cascade of hormones that happens after you get in some really cold water it's crazy and we love it so andrew how can they get it absolutely you guys got to head over to the coldplunge.com and at checkout enter promo code power project to save 150 off your very own cold plunge again the coldplunge.com links to them down in the description as well as the podcast show notes back to creating energy yeah uh we talk a lot about the cold plunge we're huge fans of that if you don't have access to uh an actual cold plunge then you can cold shower yeah you can just do it with the shower 30 seconds or so. Maybe go contrast back and forth if it feels like you can't tolerate it,

if it feels too annoying, but do that a couple times. And to me, it's like pretty stimulating. It gives you a pretty good burst. More recently, I've been going in my cold plunge every morning, and I go outside, and it's been kind of windy, and it's been kind of cold outside. So my cold plunge is inside, which is kind of cool. But then I go outside, and it's been kind of windy. And it's been kind of cold outside. So my cold plunge is inside, which is kind of cool. But then I go outside, get the sunlight, and I've been, like, warming up, doing, like, a bunch of different movement.

Get my body temperature back up on my own. And then I proceed to shiver my ass off as I drive here. So I still haven't figured out that part yet. I probably need to, like, work out more rigorously after I get in the cold plunge. I might need to allow for a little bit more time because it takes me a while to get my temperature back down, even though I was only in there for like three minutes. Andrew, can you pull up the plunge website? Because if you guys have like been thinking of getting a cold plunge, I know everyone talks about it. Like they came out with a new one that's pretty slick.

It only it's literally one big tub. Does it get hot too, right? It can get hot also. But it's one tub and you can control the temperature from your phone. It's a really slick device, the new one they made. So you've been thinking of getting one. There's a new one and it looks fucking dope. Yeah, we get it.

We understand these things are pricey. Yeah, we get it. We understand these things are pricey, but like for people who have had just, I don't know, people have been in a slump, people with mental health issues, I think it can be really, really powerful. The power of a cold plunge is it's hard to describe, but it's like undeniable. You can do a workout. You can do like a lift and you can go on a run and someone could say, Oh, how was it?

You can be like, ah, you're not going to get that from the cold plunge. There's, there's few, there's very few things in this world that are like a cold plunge. It will, you,

you will be in the moment. You will feel the cold when you're in the water, especially the first time you do it. And when you're out of it, you'll be dealing with it for a few hours later, but it literally is something that can increase your dopamine levels for a really long time afterwards. So it's something that can, it's a shift. And for some reason, when you look at it every day, you still don't really want to get in there that much, but you get in there, you get the benefit for me. I just kind of think about the benefit that I'm going to get. I'm not too worried about, not too worried about how cold it is. And I do like the

Wim Hof breathing while I'm in there. So I think, um, that's kind of killing like two birds with one stone. It will help me to like relax. It will help me to calm down. And, uh, when you, when you're breathing, breathing uh in that cold plunge and you're in there for like three minutes you actually will start to feel kind of warm which is kind of an interesting feeling like you're not feeling like warm like you just put a sweatshirt on uh but you're no longer you're kind of getting numb your body's probably getting very numb but you're numb to the cold at that point it is something that's like it is better than a cup of coffee and it's one of those things that if you do it again like mark mentioned it's not like you're going to you won't look at it and be

like yeah let's do it you'll you'll there's still going to be some friction in terms of getting in but you'll always feel extremely good getting out of it we do have a code for it i think it's power project you can check the description but that or taking a cold shower, getting cold is something beneficial. And then, I mean, again, pricing is something that gets with a lot of people. There are other things you could get. I think there's this company that has like a – it's not a tub, but it's like a canister that you can put outside your house. But the thing is you'll have to like empty it all the time, but it is much less expensive for those of you who think a cold plunge is too expensive so there are many options out there just getting cold can be good for you it can help you out do you guys know if um like energy levels have their their peaks

and valleys similar to hunger um if if i eat before i leave the house then i'm pretty i'm good throughout the whole day other days when i don't, then I'm good throughout the whole day. Other days when I don't eat, I'm usually good throughout the whole day because in my head I'm like I don't get hungry between the hours of like 8 and like 6 or whatever it may be. And then I'm like, oh, shit, I didn't eat today. And then I'll start to get hungry because then I realize it. Um, similarly with like feeling less energy, I know like around like, I don't know, 12, one o'clock, I feel like, like, I'm like, damn, like, how am I going to make the, you know, the rest of my work day work if I'm already this tired. And then all of a sudden it's like five o'clock and I'm fucking going 110 miles per hour feeling

amazing. Like what happened? I don't have caffeine towards the end of the day like we're like we've said that many times like cut that off you know but i'm like okay like two hours ago i was like dude i'm dragging i don't know how i'm gonna get through this and then all of a sudden i'm like what else could i do so like i'm curious like is that if that's just me or if you guys experience something like that and what do you think that what do you think is going on I think it's pretty normal I think it's pretty natural to have some ups and downs throughout the day I mean even your mood sometimes feels like you

could just move with the smallest gust of wind you could be in a great mood and just all of a sudden you're now grumpy and you're like wait what happened yeah I was cool just a minute ago and now I'm like frustrated about something so I think that's very normal to have those things happen um there there are like learned behaviors like people they they've they've shown that people get hungry similar times a day regard with and without food so when somebody is fasting they'll get hungry at breakfast, lunch, and dinner, or some sort of manipulation of some of those hours. And that's even when people do eat breakfast, lunch, and dinner. And it's also when people don't eat breakfast, lunch, and dinner.

I think there's probably a learned behavior in there somewhere where your body is used to having this like little dip down. It's probably a shift. You know, if you think about it, like there's like adenosine and cortisol and like there's these different things going on in your body simultaneously as your body is starting to get ready for the latter part of the day. And so it makes sense. Your body probably produces hormones

and has shifts and changes. I know for myself that it doesn't seem to matter if I have lunch or not. I seem to get a little fatigued if I am doing like work-related stuff, like mid-afternoon, late afternoon. The only thing that makes it different is sometimes if I lift. If I work out slightly before that time where I feel like I'm going to start to drag, then that doesn't happen. I think just like, again, you get pulses of hunger. It's even similar with sleep because, for example, for me, at 7.30 I'll get my first pulse like you're

tired if i power through that then i'll i'll wake up a bit and then i'll feel tired again at like 9 30 or 10 i could power through that and then i'll wake up a bit but it's just i think it's similar to that it's like uh you don't have to if you're feeling low on energy in that moment you could take a nap if you wanted to or you could figure out a way to just keep going. And then you'll probably feel a little bit better if you kind of work through it. That's what I've noticed for myself. Right. So. Yeah. Having the sustained energy is something that like, I've kind of been trying to figure out how to, how to get ahold of that. I think one of the most powerful things you can do is some of the breath work that you, already like doing so i think uh if you

lay down on the ground like lay down on your back put your arms out to the side put your feet up on something and just breathe for a little bit i think meditation can be really powerful meditation i think is powerful just for energy in of itself and you could complicate the breathing and you can look up wim hof stuff and you can you can get more into like a specific type of breathing but I literally think just going just doing that like 30 times or so I think could have a really big impact on somebody something that I found helpful is you know I learned this from Uberman but it's called the yoga nidra and all the yoga nidra is like I have it on.

There's this app I use from Sam Harris called Waking Up. I use that app for meditation. But there's also YouTube videos where you can type in Yoga Nidra. And all it is, it's like you lay down or you'll sit down, and it's guided breathing through different body parts. So you'll have this voice that's telling you, okay, focus on your hands, focus on this. And it takes you through your whole body as you're resting. And after you get up from it, you feel really fucking good. 15, 20 minutes.

It's like a wakeful nap, right? But afterwards, you just feel really aware and really good. That's something you could do if you don't feel like going and taking a full-on nap, falling asleep, and getting up. Yeah, that's dangerous. Because I don't know what year I wake up in if I take a nap. Yeah. If I wake up from a nap too soon, I don't feel like I'd rather keep sleeping. Yeah. But if I fall asleep in midday, it's kind of over. I'm groggy the rest of the day and then sleep's kind of weird that night too. Try out yoga nidra.

Power Project Family, we talk about beef and meat all the time on the podcast. That's why we've partnered with Certified Piedmontese Beef. But did you know this? That 85% of all grass-fed, grass-finished beef in the United States is imported from other countries? 85%. Damn. But Certified Piedmontese is made in the U.S. of A. America.

America. Fuck yeah. So go ahead and get some of the best tasting, some of the leanest, some of the best beef from Piedmontese. Andrew, how can they get it? Absolutely. So you guys can head over to cpbeef.com and check out enter promo code power to save 25% off your entire order. And if your order is $150 or more, you get free two-day shipping. Again, cpbeef.com.

Links to them down in the description as well as the podcast show notes. Fuck yeah! I've heard some people talk about like 20 or 30 minute nap or so, somewhere in that range is supposed to be pretty good. I've heard some other people say that if you sleep longer than that, that it can sometimes negatively impact your sleep for like the night. your sleep for like the night. I've heard other people say that like 90 minutes is optimal because it gets you through a full cycle of sleep, which that's also interesting. But I think if I fell asleep middle of the day for 90 minutes, I do think that it would probably impact my regular sleep. But something to think about for people is that a lot of times when you go to do something, it's not going to feel great right away it's not gonna feel good so as i was

mentioning earlier um uh sometimes when you uh you're trying to sleep longer you know normally you sleep five hours six hours every night and you get used to that when you go to sleep seven hours it's not gonna feel great right away for most people. Maybe for some people it works that way, but I think for a lot of people, they might feel even more tired. They might feel even more groggy. The same thing is true with the example I gave in the beginning where I said, you know, our friend Shane, he wakes up early, he has a training

session and he feels energized from that training session. You might feel even more tired by three o'clock or something or two o'clock in the day. You might feel like you're really just dragging. But I think you have to be cautious and careful and pay attention to, you know, if you're waking up earlier to get exercise in to give you more energy, well, you can't be sleep deprived. Like that doesn't make sense. If you're compromising just a little bit on your sleep to get up a little earlier to get some exercise in, probably not a huge deal.

But if you're compromised every single day and you start to build up like a sleep debt, then I think you're making a big mistake. I think it's going to be hard to have the energy for the workout to put enough into the workout to where you're able to increase muscle mass or burn fat or cause a change and a powerful impact on whatever it is you were trying to, you know, modify. That's what you're trying to do in your training. You might not have enough zip to really put behind it. So if you're getting into the gym at four o'clock in the morning, that might be kind of cool. But if you're getting there and you kind of feel like a zombie, then you're getting into the gym at 4 o'clock in the morning, that might be kind of cool.

But if you're getting there and you kind of feel like a zombie, then you're going to have to figure out a way to start to manage that. And the answer there might be get to bed a little earlier. Do you have time for a nap? Cold plunging, like you're going to have to think about it. But you can't make something out of nothing. So if you're sleep deprived, sleep deprivation will screw you over every single time. And this is part of the reason why I don't really believe or buy into people talking about being jet lagged. I think that people think they get off of a plane and that they're automatically tired. But I think usually what happens is because

you're traveling, your sleep is interrupted. Maybe you had to get up earlier for the flight. Maybe the last couple of days you've been kind of anxious about where you're going, your flight and so on, and maybe your sleep has been sort of disrupted. Then once you get to whatever location, your sleep might be messed up at that time too because the hours change and so on. And so I think people make way too big a deal over most of these things and when in most cases it's probably just you slept five hours that's why you feel like and in the hotel you're not going to sleep as good as you sleep at your home

i've heard all kinds of people go way in depth on all this stuff that even the scent of your pillow and of your blanket and of all the stuff surrounding you impacts your sleep you're used to your own little spot you guys see your dogs do that dogs like lay on your clothes or your dirty clothes or something you're like you're a gross dog what are you doing but they get used to these scents and so do we we're animals too i think there's also an aspect here of um doing something to build some momentum at the beginning of the day like you said shane was his name right he likes working out now before he starts work and he wakes up at 3 30 there's something to doing something you don't have to have a full workout but if you can wake up and

have the momentum and maybe doing a few push-, taking a quick walk, doing something that gets that heart rate up, you might not want to. Like when you wake up, you might not want to do that. But if you can just do something that gets you in motion, because you all, I mean, I know I've experienced this where you wake up on a certain day, you don't really do much. And as the day goes on, you haven't done shit, but you're tired. And you're tired, I think, because you haven't done shit. You feel groggy because you haven't done shit. Right? So it's like if you can just build a routine that will have you building some momentum, you will feel more fire for the day.

I feel tired on days I don't do as much as well. Yeah. I'll feel like exhausted on a day where I don't do much of anything. It's weird. As opposed to a day where I really felt like I put in a lot of effort and did a lot of cool stuff. You feel good after you've mentally exhausted yourself. I mean, you all know the experience too. A good day of like doing a lot of work, when you get home and you're tired and you're exhausted, that is a good exhausted feeling versus the day that you didn't do shit.

And it's the end of the day, you're like, I'm a piece of trash. You know what I mean? So it's like, try to, you can make it whatever you want. The brain chemistry is way different on those days. 100%. You can make it whatever you want. There's no set routine here,

but just do something to help you build momentum for your day rather than taking it away. And it doesn't have to be too crazy where you can't replicate it the next day. So if one day you do an hour, 30-minute workout, and then you try to do that the next day and you're like, I don't have the energy for it, maybe it's not a 90-minute workout every morning. Maybe it's just something for 10, 20 minutes.

Yeah. How about, like, how do you gauge your energy that you are eating, though? Like your intake, right? Like, oh, I'm a little slower today. I'm tired. Maybe i need to eat more and you know like maybe that actually is the answer or maybe that actually is the thing because your maintenance calories or whatever it may be is you know 2500 and you're like no it's probably around you know 2000 or whatever it may be but like how are how is somebody supposed to really gauge that i think probably the easiest way would be the scale.

You know, if you're, if you're trying to be lean, in most cases, people need to lose body fat and you want to lose body fat very, very slowly. You don't want it to be something that's happening really, really fast, because if it's happening really fast, it's going to start to have a negative impact on you. You're just going to start to just, even your neat and stuff like that, your movement throughout the day, all these things are going to lower. You're going to become just like more docile. You're not going to want to get up off the couch as much.

All these times, they're small things, but they end up being big things over time. And you might even burn less calories in those days because you are trying to minimize your movement. Meanwhile, you're trying to lose weight. But your metabolism and your metabolic rate is a moving target. So I've never been a huge fan of counting the calories because I think that it could be a trap sometimes. It can be helpful. It's a great thing to learn. But it can be a trap because you're like, I'm going to lower my calories. But meanwhile, you're not even

recognizing your activity level is probably going to go down if you, uh, if you overestimated how much lower you need to go with your calories and if you're trying to lose weight, uh, fast. So I think the scale would probably be a really good place to look at when you're exercising. Are you getting like lightheaded? Are you fatiguing a little earlier when you go to do something? Does this happen to you multiple days in a row where you go to do something and you're like, oh man, there's nothing there. And then you put music on in your headphones and you're trying to run and you run and you do all the normal stuff that you normally do that normally works for you and you're like none of that shit worked you have

energy drink the energy drink does nothing uh that's how you know you're you're uh you probably need you probably need either more sleep or you need more food but you can kind of just like investigate it at that point yeah yeah i need i don't know i definitely need more sleep though are you feeling low energy or something yeah like a lot recently yeah like so like what happened was um toned down the uh reps in jujitsu you know went from like four or five down to three for sure three sometimes uh not sometimes past two weeks i like didn't do friday class so i just did open mat and then i didn't do class and then the week before i just didn't do friday at all so from four to five to two to three and it was awesome i was like things were sticking i was feeling really good and then you know i'm like wow where'd the energy go like it's you know I feel like

I feel almost like the the my mind and body have kind of like readjusted back to this amount of sessions you know where it was like low at four to five what's kind of back down to the same level at two to three now and I don't know exactly what might have changed or if I'm just I don't know exactly what might have changed or if I'm just, I don't know, being a little weenie over here and like complaining that I should still feel like a certain amount of energy. Knowing damn well that there's ups and downs with this stuff, but because there was a certain sudden change, it's like, oh, what's going on here? Let me investigate. We're in California, so. It's really really really cold but no i mean people will kind of sometimes you underestimate the what getting cold will do to you um and it

shouldn't make you super low but like the transition between a warmer season and colder season there is a calibration that a lot of people have as humans. Like, you'll start to, like, bundle up a little bit more, move a little bit slower, seek a little bit more comfort. And that's not a bad thing. That's what we do when the seasons change. Survival. But you're also gonna, you might also feel a little bit. And so, like, knowing that the season's changing,

it's getting colder, there's gonna be less sun, you'll have to actively try to do more you of what you can to get more sun get movement like it's it's there's a transition i swear that my taste buds change too oh yeah you know like when it's summertime i want to eat like fruit and like i don't know i yeah i want um but when it as soon like i don't know i haven't even had any fruit in like the last maybe like two, three weeks. Like as soon as it's gotten colder out, I just haven't even – well, plus it's like less available too. That's the other thing.

It's like at the store, like you kind of have some fruit, but you don't see it as much. But yeah, everything changes. Your eyes are – our bodies are a computer and uh your eyes you know they're not failing you you're seeing what you're seeing every day like it's getting darker earlier and you're like fuck it i'm in for the night like i'm done i'm not gonna go on my normal walk or yeah you know you just yeah just just power down you just kind of it's part of it. But one thing I would ask the audience and I'm not great at this either, but like, what do you do to relax? Like, what's your relaxation? What's your relaxation state? And do you have anything? Do you have anything that's's relaxing that's not watching tv you know like so i'm not great with that either like i turned i'm just grew up with the tv kind of always on and just that's what i always done that's what i've always that's what i always do it's like background noise

yeah when i when i'm done eating i just like plop down on the couch and I just kind of sit in front of the TV for a while. But I know of better relaxing things that I could do. I could read, I could lie down, I could meditate for a few minutes and I can kind of just think about the day. I know some of this is like people like, come on, bro, like I hate hearing all this stuff. But it is effective. I'm not saying not to watch TV. Like you could still enjoy watching some TV. You can still – there's nothing wrong with having your mode of relaxation be TV or be just that you just want to just chill on the couch. There's nothing wrong with that at all.

But winners don't watch TV, Mark. Right. Yeah, you need your morning routine. Maybe you have, I don't know, maybe you can go outside for a few minutes and just, you know, like it's not easy to just always do stuff like that, especially when it is colder. But you go outside, you see the moon, you see the stars. It's kind of cool. It cool kind of energizing in a way and it's also a signal to your body like you know then this this is the time to kind of like power the day down and um i don't know the more the more in tune you can get with that and the

more that you can get yourself uh sleeping and staying asleep and the more that you can get yourself uh in tune with that, I think it helps with the diet. I think it helps with your output when you're, when you are doing stuff. And then I think in relation to that, it, it's assisting you to have the energy that you need to do the things that you want to do. It's just, it's, uh, it's tricky though, because I think that we think that our energy is going to come from like just having like an energy drink or we're thinking that – I think we're just kind of thinking about it or looking at it the wrong way. And there's also like this shouldn't even really need to be mentioned on this show, but like people just eat like crap. I'm not saying that you eat like crap, but people eat like shit.

And eating crappy food is going to really throw off your energy balance. So if you're still eating like a lot of sugar and you still eat a lot of stuff that's just not – or you're just overeating, that's going to make you feel sluggish. And that's going to be kind of tough. So there's a lot when you start to really break it down. It's a really interesting thing, though. I remember, again, fasting for some people. Some people it's not for start to really break it down. It's a really interesting thing though. I remember, you know, again, fasting for some people, some people it's not for them, some people it is. But I found it interesting how that,

after I picked up that habit, I started to, initially it was difficult, but then I started to have more energy and I started to be able to be more focused by not eating as often, right? And it kind of shifted my idea of like, okay, all your energy comes from the meal you had right before, right? Because that's how I used to operate.

I used to eat all the time two hours before I worked out. And if I didn't eat before I worked out or before I went to something like jujitsu, I'd always be like, oh, shitty workout or shitty grappling session. It's not the case. So, I mean, I think that there's a lot of things that you can do as far as your lifestyle, as we just talked about. That's going to help you feel more energized. It's going to help you be more productive. It doesn't just mean you need

to have a snack or eat some food. I'm not saying that you shouldn't be eating, but shifting your mind from like, oh, I'm low energy. Let me go eat, to a lot of physical practices that you could take up could be an answer to some of your questions. I think activity, you know, motion is a lotion. And if you want to have changes in your brain, then you need to go through your body. And if you want to have changes in your body, you need to go through your mind. I think that's the way this whole thing works. And so what I would suggest is like, if anyone that's feeling like they're crashing or they feel like their energy is lower, let's say,

see if you can like go on a walk, you know, and if the walk doesn't really seem like it worked, see if you can like bang out some pushups and a couple squats or something like that. Just a little bit of movement, a little bit of breathing. Maybe you got to do something more intense. Maybe it's got to be a couple rounds on a bike, but I don't really see a scenario where you could go on a bike and do three rounds of even just like a 15 second sprint with a minute rest in between where you would be more tired. Like I, I, I, it would, that would be unless you're really sore or banged up from something uh maybe but i think that you would be like no i fucking i feel i feel kind of alert and i don't know maybe two hours later maybe you'd feel more tired than ever i don't know but i think

i think that kind of stuff uh it really works it's just you don't want to do it it's annoying you're like i'm fucking done for the day i don't want to do it i lifted already today or i did this already today yeah you're already tired and it's like trying to get the energy to go do that like the assault bike or something but i i do feel like that pendulum does swing back harder the other way if you do pick up the energy that like you just that the next crash could potentially be even harder yeah but that might be great because it might be time for bed yeah yeah if you time it just right yeah do you do you guys have any trouble uh falling asleep nah no yeah same here my wife gets so annoyed yeah yeah give me just once i hit that once i hit the bed dog if you wait a few a few minutes later

it's morning and it's great i've never had much of an issue with falling asleep i think for a little while i did but i think it was i was just around my phone too much and then it would kind of like recirculate like energy and it would just make me think too much and then it made it harder to fall asleep but i got rid of that habit a couple years ago and so that's really been really been helpful for me yeah it was helpful after mouth taping too because like i used to kind of have my mouth open while i'm asleep and now i don't have my mouth up and all my sleep and my sleep quality is way better one little thing that's helped me fall asleep faster and this is something i started doing last year maybe the year before is uh when i hit that when i when i hit the bed i'll have my

exhales be a little bit longer than my inhales so and i won't try to think too much about it i'll just try to take a little bit longer on those exhales and that's something that actually slows the heart rate down a little bit um and helps me fall asleep way faster. So it could be helpful. Calms you down. I mean, you can even do that shit in your car if you're like freaking out about traffic or something or you're late or whatever. It's a good strategy to kind of calm you down. Yeah, before my son, my wife said that she timed me

and it was something like 25 seconds before I passed out. And then now with my son, we'll be kind of getting ready to go to bed. I'll be in bed already. And she's like, I'm going to go to the bathroom. Like, can you watch him? Like, yeah, sure thing. And then sure enough, she comes back and I'm passed out. And like, he's like running around the house or something. I'm like, oh, like you meant like watch him, watch him. So I totally screwed it up. But yeah, it's like within less than a minute for me to fall asleep. If you have knee pain or lower back pain, the initial thought is that it's probably coming from the knee or the lower back. But have you ever thought that it could actually be coming from your feet? Most people wear shoes like this. They are narrow. They are not flat. They are inflexible. So it's almost like your feet are stuck in casts all day long. And if you imagine that your hand was stuck in a cast all day, well, your fingers are going to become weak, but then your elbows might start feeling a little bit wonky because your fingers don't move and then

it might travel up your shoulder. That's the same thing that happens with your feet when you put them in normal inflexible shoes. That's why you want to throw those out and start using some Vivo barefoot shoes. They have shoes for hiking on their website, working out in the gym. They have casual shoes like these Novuses right here. But the difference with Vivo is that they have a wide toe box so that your feet, like my wide ass feet, can spread and move within the shoe.

They're flat so that your feet are doing the work when you're walking and they are flexible so your feet have the freedom to move the way they need to move so that they can be strong feet. That's why you want to get yourself some of these and andrew how can they get it yes that's over at vivo barefoot.com slash power project when you guys get there you'll see a code across the top make sure you enter that code at checkout for 15 off your entire order again that's

at vivo barefoot.com slash power project links in the description as well as the podcast show notes guys look at this look at that I could stick that in my mouth. Do it. I'm not going to do this. Come on. That's disgusting. Get him. I'm going to show this to you guys real quick. This is coming out soon. But Power Sandal 2.0 is coming out. I don't know if it's going to be called 2.0 or what, but I want to give you guys a sneak peek.

It's way more comfortable. It's stretchy. Yeah, because it's this right here. On the old Power Sandal, you have to take this out, adjust it, loop it, all that type of stuff. Not bad, right? But on this one, the only thing you kind of have to adjust is this, the back thing on the heel. But with this right here, this is stretchy. So you can literally just slip it on your foot without having to adjust camera. Ah, okay. You can literally just slip it on your foot without having to adjust anything.

So, yes. That's dope. It's going to be coming out soon. And the cool thing about it is that when it's on your foot, it looks a little bit more like a flip-flop because of this placement. So aesthetically, it's a little bit nicer than the other power sandal. And it's way more comfortable because it's stretchy here. Have you tried running in those by any chance

yet yeah yeah i ran yesterday ran eight miles and it felt good yeah that's super comfortable um there's something about running in those that's uh pretty awesome like it just puts you on your forefoot it's really difficult i mean you got to be a real monster out there to be smashing your heels on the ground running in a pair of sandals. But I really like it. I enjoy it. For some reason, I don't know how to explain it, but it feels different. Even just having like a wide toe box shoe feels great and allows your toes to move around.

But for some reason, when you're in those, I don't know if it's because you can see your own foot or what it is but it really feels awesome on the toes it feels like you're you're training your toes and your calves mainly just maybe it's just because it kind of sets you a little bit more forward on your um on your foot maybe that's that's a big training effect of it i'm as dumb as this sounds i'm most excited for just being able to slide them on and off oh yeah because at jujitsu i'm the guy that's like oh hold on let me you know i have to undo them and then do them and then everyone's already like gone and left the place and i'm still trying to figure out why not yeah that that's one of those things like that's why people like flip flops that's why people like those because like you can literally just and crocs because you can

just literally slip them on these you can literally just – and Crocs because you can just literally slip them on. These, you can literally just pull, slip it on your foot, walk. It's great. It still has this vibrant soul. It still has the leather footbed. Luxurious as shit. Do you guys use energy drinks? I did today, and I don't really feel anything from it.

I'll use them occasionally. occasionally um i think that i think that for me when i when i push away from them and when i don't utilize them they definitely and maybe this happens to everybody but they definitely seem to work a lot better when i don't drink them and then i go back to having one it's like half will give me a good zip so i think caffeine is like i know that we try to preach to people like hey don't have too many but i do think that it's it's a it's a good ally it's a good it's a good weapon uh to utilize here and there just be careful what time of day it is uh there's nothing wrong with having a cup of coffee but i think that um another thing that i found to be amazing for energy is just nostalgia just throw on a song that you you know like you you we have that we have music there's there's like an algorithm of music in

your head that hits you perfectly for whatever reason something from when you were a kid or something that gives you a good feeling about something um i mean you can even be sad if you want to play sad you know you kind of make yourself kind of push yourself into whatever mood that you need but if you need energy like what are what's a song that kind of like you know prods you along inspires some inspiration writing reading learning growing growing is extremely energetic like if I listen to a podcast and somebody says something that vibes with me really well, where I'm like, Oh shit, I could share that with other

people. And I think that really helped. Um, that makes me feel amazing. Like that, then now I'm, now I'm definitely like alert. Um, I'm not like drifting off into my own thoughts anymore. I'm now listening to the podcast again. So there's, there's a lot of strategies within there. Um, you guys have done a great job with, or the three of us have done a great job, I think, in exploring like new stuff. Like, why do you, why is it called novel? You know, why is it, why is it a novel thing? It's, it's a, it's kind of a big deal. It's new. It's, uh, it's, it's new for your brain. It's new for your body. You're trying this new, like balance thing. You're trying this new exercise. Um, sometimes the movement could be

a challenge. Uh, sometimes the movement could be, um, just something never tried before. And you're like, Hmm, yeah, I wonder if I could do that. I mean, we know how much energy you get from achieving a goal, you know, or get, or just even being on the, on track to get towards that goal. Like that kind of shit can make you feel incredible. I think we've,

I think we just forget about all that. Something that you can do. And actually this is something that I'm going to do after we just had this discussion is I'm going to make a list of things that seem to bring me a bit of energy. Because like, you know, especially when you're feeling kind of eh or whatever, you do, it's not like you forget, but your mind doesn't immediately go to the solutions. It just goes to, oh, no energy.

You pout and you're wondering, why am I so low energy? Why is this happening to me? I'm going to go lay this happening i'm gonna go lay down i'm gonna lay down you know you go on instagram and you start fucking doom scrolling that shit i've done that shit and that's all i'm saying this from experience but if you just have like a notes on your phone and a list of things that you know these things generally make me feel pretty good these things generally bring me some benefit that will be a good resource for you so do take the take the time and do that i'm going to take the time and do that because

it's a very easy solution a really cool thing to do if you feel awful is check in on other people oh yeah check in on somebody say hey man what's up man how you doing and you're helping them but you're actually covertly being a selfish bastard once again you're just helping yourself but it'll make you feel good check in with somebody you find out their life is horrible and miserable you give them some advice and it no i'm just kidding you uh i'm so much better than you yeah wow you're going through divorce you fucking piece of shit you deserve all this yeah i didn't feel good but now i feel great because I'm not you. I just also realized.

Wow, this life's really falling apart. I just realized, too, well, I always have one with me, but jump rope is something that I'll always do whenever I feel like I start to feel a little bit tired from working. I'll just go and I'll jump rope a little bit. And just the action of jumping, and it doesn't need to be, I'm not going to do this for like 10 minutes, but the action of jumping for like a minute, and a half wakes me the up that's something i've been doing literally every single day now but i have i just realized now that it's something that i go to when i start to slump down so it's like movement to then yield more energy right

just choke people out that's relaxing though that's actually pretty relaxing at this point people out that's relaxing though that's actually pretty relaxing at this point man it's gotta feel pretty good why do you look so big is it that is it that shirt like you got double shirt going on yeah are you just big i guess you're just big no this is a this is a 2x but uh viore has their new winter stuff is it got a little stretch to it yeah it does i'm glad you noticed it yeah that looks nice i think this one this one is i don't know if this is the aspen shirt jacket from viore but you guys can check this out you're gonna be seeing me wear this one a lot and a lot of like yeah i got a few of their winter stuff so it's uh sweet yeah check them out awesome strength is never a weakness weakness never strength

catch you guys later bye