 Next question is from Jameson Doug. Can you talk about salt? Is it good or bad? Oh, Sal loves some salt. Yeah, you know what? I first yeah first guy I ever met they used to carry salt in his purse. You know okay so you this this is when I would talk to clients about salt I mean you would be shocked at how much your sodium comes from processed food. Yeah. If you reduce your processed food consumption or largely eliminate it you consult the hell out of your food. Look this up Doug for me sorry Sally. No problem. But I want to highlight what you're talking about because there used to be this great article that I used to share it was look at like one fast food how much salt is in one fast food meal comparison something like that Doug because I used to share this with clients to get to give this perspective that you're talking about right now like you eat out one time in a week and it's like more than your salt intake that you take three days or other right and then you flip that it takes somebody who eats only whole foods you could salt the shit out of every single meal and never catch up to like you wouldn't even come close you couldn't put you would be gross if I salted my my whole natural foods the same way that process it wouldn't taste good so it's processed food is where you start to get an issue with too much sodium and really this is only for people who have high blood pressure here's an interesting thing we've demonized salt way too much studies actually show that people who eat too little salt have worse health outcomes and people who eat a little too much salt if you're an athlete this is a big deal performance enhancement big time big time in fact I used to tell my endurance athletes to take a small pinch of sea salt and put it in the water while they were running or doing their endurance sport and they would notice performance benefits if you're a low carb diet or salt is very important in fact sometimes when people feel foggy from going low carb or from fasting it's not necessarily a lack of carbs or calories it's the fact that their sodium is low throw some so some salt on your food and then you know see how you feel but that's really the big thing if you eat whole natural foods you pretty much don't have to worry about it that's how I tell clients to keep it simple right instead of trying to measure and figure out exactly how many milligrams of sodium that you should have it's like if you're eating whole foods enjoy your seasoning that's why I said you know you season it how you want salt it how you want enjoy it if it's whole foods and if it's processed foods pay attention to how much you're consuming that the article Doug pulled up it's not the one I was looking for but says you know one meal of like a processed food that is got more salt than six times a regular meal yep so you figure you want you eat you know six meals that are whole foods and it's going to have less than one one meal that's processed so you gotta that's where you just have to watch out for is how much are you eating out right now I would like to hear what you say because you probably managed your sodium more definitely I don't say probably you definitely manage your sodium more than I ever did because you competed what was that like well so I did it different than well a lot of competitors in fact there's and I'd like again shout out to Lane this is another thing that how I found Lane I was like researching this for myself like when I was first getting into competing and trying to figure out like I remember hearing about this common practice that competitors would really start to reduce their calories their carbon take and their sodium intake and water and he and I was like God that just sounds like a recipe for like death you know like that doesn't sound smart at all what you could be taught potentially be doing and the deeper I read into it the the more that I found that it was a lot of bro science this idea of pulling all this sodium out of your body before you go into in fact it's probably counterproductive and so I didn't do that what I did was load during my prep and then went down to a normal amount when I got into peak week so I got my body used to pushing X amount of and I don't remember what the milligrams were off the top of my head I first measured found where my normal was and then all I did was add like two dill pickles a day so like I used dill pickles to shoot the sodium up that's more because you're not really getting the calories and exactly so and then I liked them like because I was dieting so it was like something I could snack on so I would add I would add pickles into the diet do my and I would season my food all normal and then as I got into my my final weeks I would remove the dill pickles and stuff and pull down and that was enough to reduce the sodium but I was still getting enough sodium that I think was healthy but yeah there's this there's this myth around competitors needing to pull because salt pairs with water so the theory is this is that if you have all this salt and sodium in your body and you're drinking all this water that the water pairs with the salt and it lies between your skin and muscle and gives you this kind of like watery or flat or bloated look but if you've taught your body to flush that out it'll it flushes it out within hours and for certainly in a day so there's you shouldn't be stressing about that and so what I would do is teach my body to have more sodium more water is a regulated exactly so then it would adapt to that new level and then when I pulled it then I knew I would really pull it all out and then I also was not in fear of like being like super low in water and super low in sodium so we all don't need to convert to flavor God yeah yeah no that's you know so like businesses popped up because of that yeah that's a great that's a great point and that companies like that and I think that's ridiculous I mean competitors that I was coaching they would ask about stuff like flavor God that became really popular when I was competing that brand and it's a you know it's a one of those seasoning zero sodium seasoning flavored things and everybody loved you know what I will say this of all of the things that you need to be careful for from processed foods the sodium is actually probably down the list to be quite honest that's how not big of a deal sodium is for most people the only people that should be careful of sodium are people who have high blood pressure issues and the doctor literally has ordered you to reduce your sodium intake in which case you probably have a poor diet to begin with well and getting leaner will probably solve and to the point of that of many times that's because somebody's got a heavily processed food diet if that same person did not not salt their food and just switched from eating McDonald's every other day to eating you know a salty steak they would be fine it's that there the doctors with the doctor sees is that they're through the roof right there tell this person to cut their salt out and so those people think oh I gotta I'm gonna stop using table salt on my food and it's like that's not where you're getting the burgers yeah you're getting like to the article a duck pulled up you're getting you're eating one meal out that's equivalent to six meals a whole food meals as far as I mean they add sodium everything like an instant oatmeal you don't you know the oatmeal isn't salty right look at instant oatmeal added so added sodium to anything that so yet and that's something a good point too right so like even Chipotle places that are considered like healthy fast food you got to be careful that any any restaurant that you go to is loads are full of food of sodium so it preserves the food longer so they do that right so you can so they can keep it out you know for longer and for more days so they can serve it make money off of it so just because you're going to a a healthy restaurant or a healthy fast food place doesn't mean that it's not loaded full so make your food yourself you're fine yep