 Hey, dude, I was just saying, everyone, today's conversation is hydration and electrolytes and this probably links to a common theme that keeps coming up on the group page, which is the keto flu. Right. So first of all, Dustin, talk to us about hydration and the link to electrolytes. Yeah. So hydration is complex. I always tell people it's not just the amount of water you drink, it's what's in your water. And this is something that a lot of people are confused by. But hydration, so keep this in mind, especially if you're trying to metabolize fat, hydration is even more important. And when you're in ketogenic state, it has a natural detox or diuretics effect, so you're going to urinate more. And so you have to offset that with better hydration. And that's often why people may feel to the keto flu, which may be a thing to medic and drugs and other things too. So they can get really deep in the keto flu, but hydration is the simplest, easiest thing that you can start to do. And it's not just about water. It's also I encourage high level electrolytes. Some people may have to increase their sodium intake to help offset some of those components. But it's huge. And when you look at fat metabolism, you treat fat through what's your body's metabolizes it through breath, through urine, and through sweat. And so all of those have a huge impact on if we're not hydrated well, that that's going to slow down the process. Now, I was questioned that a lot of people ask me all the time, right? So like all of a sudden you're in this state where I don't know, carbohydrates hold on to more fluid in the body with decreased level of carbohydrates. And we suddenly start feeling dehydrated. We start getting the keto flu or severe dehydration. And then you start drinking loads and loads and loads. And then I get people worried about, well, now I'm actually going to the toilet even more. Does that not have the same effect that if I have an excess of water, am I expelling electrolytes faster in that manner as well? So you are. That's why, you know, we like to use the kind of term half your body weight in ounces is kind of like a general rule of thumb. The reality is we don't actually know how much water anybody should eat. It's been it's kind of a fallacy. It's been made up. Sixty four ounces was made up like it wasn't because what I mean by you have somebody that's 500 pounds and they're drinking 250 water a day, that might be excessive for their body. Right. At the same time, you have somebody that 100 pounds, 50 ounces might not be enough for them based off of their body. Right. I know those are two extremes, but a good rule of thumb is to use that as like kind of the benchmark. I think it's more important that people that tend to feel really thirsty all the time, most of the time they're drinking water from a bottle source or they're drinking water from a filtration system that's a reverse osmosis or it's distilled. Most bottled water companies, especially your lower quality brands, like basically the less expensive water, is usually filtered through reverse osmosis and then they put minerals back for taste. That's not minerals back for your health. It's just so the water tastes somewhat like water. And that to me is where we get in trouble. That's why those people will tend to drink a lot of water and they don't realize it without the minerals in the water. You're actually going to create a diuretic effect. Like a body builder and lose water, they drink distilled water because it actually pulls out of their body, electrolytes and minerals, which creates a diuretic effect so they can look more lean. Not necessarily what you want to do for health and wellness, but you know, so I hope that makes sense. So it's and then keep in mind if you're on more low carbon, you're eating carbs. You are going to drink water and taking carbs. You're going to store more fluid temporarily and then it's going to dump the next day, which your urine does seem to fluctuate a lot. And that's something you have to kind of learn. Yeah. And I think what's really important to do for people to understand is why are electrolytes so important? Like what what what do they do within our body that, you know, helps eliminate things like the keto flu? What is the purpose of actually having electrolytes in our water to function better? Yeah. So electrolytes are really important. So inside your body, there's multiple electrolytes. You have chloride, you have magnesium, you have potassium. It's not just one thing. You probably if you've been looking at the keto or low carb, you've probably heard salt and salt. Sodium is an electrolyte. Basically, you look at a cellular hydration. So when you look at a cell, you have hydration on the outside and the inside. You want it to have a really nice low flow. And what happens based off of the, you know, the American diet, the Mexican diet, the Canadian diet, what can in the New Zealand diet? What can happen is you overload one versus the other. And and so we're looking at sodium, the very common one that you'll hear a lot of what one that's missed a lot of potassium. And so you're looking at it's more of a ratio between the two. So a well formulated electrolyte is important because what it does is it helps balance that out, right? Now you can try to more electrolytes, eat more food that has these things in it. But you'll find is that majority of human history got it through water. Food wasn't always plentiful. So water should be the primary source. It's just challenges today. We live in a world where water is filtered. It travels. We're not drinking up rivers anymore or it has chemical in it that we're trying to filter out. So we have to put more energy into our water for improving that. And electrolytes are a great tool for us. Now also keep in mind that you live in the desert, San Diego, Arizona, parts of Mexico, Nevada. Like that's a big deal because you're now in a desert. You're you're more physically active, you're physically active and you're drinking water that is sources and places. So now you're more prone to dehydration, even if you really healthy. So I have a couple of recipes and a couple of ideas for people that want to agree better. One of the things I've always sort of dealt with with some of the the clients that I've had on board is that when they're when they're doing keto in general, right, and they're decreasing the carbs, potentially they're in that early stage of prioritising protein. They're not having a lot of fat. They don't realise how low their electrolytes are. And, you know, you we talked about it, I think yesterday, the day before that the RDA for things like sodium is actually really, really low and people don't understand what that looks like. Like the RDA for sodium is actually it doesn't sound very high, but when you measure it out, it's actually quite a bit of salt. So if I could throw it to about there for people, I have suffered when I've gone carnivore, quite hardcore for a month and palpitations at nighttime. Literally the first time I ever did this, guys, I thought I was having a heart attack in the middle of the night, freaking out. And I remember, oh, my gosh, I haven't been taking any electrolytes. I just got up in the middle of the night, pink Himalayan sea salt into a very small glass of water, chugged it and within two minutes, my heart had just absolutely relaxed. My cells within my body were communicating better to each other and it just put my body into a really natural state. Another tip I'd love to give people is, you know, like using magnesium as well. Magnesium can be a great tool as well. But I think with the group being recipe wise at the moment, hopefully we're going to help educate people more. Can you name some fruits that are really great to sort of like electrolytes, adding potassium, sodium, all that stuff? My number one is actually avocado is my number one. That is great for electrolytes, good fats, has good fiber in it. It's like kind of in the sense of, you know, it's a superfood. And the other one is bell peppers. Now, if you're a nightshade person, you have to use those. If you don't know what that means, just take more what I just said. But if you are a person of voice nightshades, then you would. But green bell peppers, people think bananas for potassium and to help with cramping. But often bell peppers have more in potassium. And then also you have avocado, which is great. Magnesium is a little trickier because magnesium is also used up when you're under high levels of stress. So most people can't get a magnesium without supplementing it. Also, I recommend magnesium glycinate. If you're complicated, magnesium is great. If you want it more brain and relaxing, easy malate or just some other suggestions I have. I know you and I both have different elements to use. Ours already has been part of that. And then we also get potassium what we, which is a great tool to have. Right. I will say this. I have a test for people that are going keto. And the reason why I want to bring this up is that sometimes people are going through a journey and they're like, I feel crappy. I don't feel good. And they want to quit. And they're like, and then they say, that didn't work. Well, what we know is if you can elevate ketone levels sustainably, continuously, it'll change your liver, metabolically, health-wise, but it takes time and it typically takes people in six months in a year to truly master a low carb lifestyle and help yourself to fill and feel energized and feel great all. But the same things with the vegan diet. You're going to feel good at first and then you fall off and then you have mix ups and then six months later, you're like, I don't feel that great anymore. And what happens is that it takes a long time to formulate that diet, whatever diet you choose to. So be patient on the process. But a little experiment I give people if you really want to test if you're if you're not feeling good, maybe you're fatigued or you're light-headed, just your energy is off. One-sixteenth of a teaspoon of sea salt, preferably Himalayan or Celtic in a shot glass of water. Like you said, drink it down, have some water after that. And then 30 minutes, do it again and see if you feel better. And if you feel better, that tells you that overall you need to start increasing, not just sodium, but electrolytes in general, sodium. Because if one's low, more than one's low, I hope that makes sense. If you find one low, most likely others are allowed to. So that's like a natural experiment you can do. And it kind of gives you the indicator that you should invest inside of things. And over time, as you adapt to the ketogenic or a low-carb diet, then it's not as you have a lot more freedom and flexibility when it comes to hydration. But initially, your body's going through a lot of changes. So I hope it helps. And then if you want to look up if people are afraid of salt, Dr. Brett, sure he's a good friend of mine, one leading cardiologist in the world. He he has some really good articles on how salt misunderstood. It's like there's a big fat lie, but there's also a big sodium lie out there. And he's like, you know, if you're not eating McDonald's and processed food every single day, he goes, it's really hard to over consume. So it's a regular diet. It's actually hard. Now, if you're just all eating this processed food from boxes and fast food restaurants, well, then yes, you do that. But for the majority of people we're talking to are taking a constant effort of getting healthier or prone to go too low than too high. I love what you said there, right? Like you're talking about like sustainable lifestyles. Again, I remember why I don't remember. I know the statistic is something like most people will lose a considerable amount of weight, fat, whatever you want to call it in their life, about two times. And generally the process is 70 percent of those people will actually put the weight back on within the first year. 80 percent will put it back on in the second year. And 90 percent of people actually put the weight back on within the third year. So I think what we're trying to do by educating everybody here in this group is it's like it's not a quick fix. It can be a quick fix. But how in the long run does that overall affect your health and wellness and, you know, your quality of life? So it's super important. And it probably leads into we're about to start our 10 day challenge, not this Monday, though, guys. We want to get it really dialed in. We're going to start it next the Monday after, which I wish I had a date because that would be useful for everyone. If you're interested in learning more or knowing more about our 10 day challenge, let us know completely free, awesome challenges. We have our book link and I got creative. And I think if I'm pointing to it, that's where it is for me. There's a link right here that you can click on and go directly to the book link. Dustin, give us your quick two minutes, because I know you've got a call with Robert for 30. So give us your quick in case you've forgotten. Do 30 your time. Give us your quick down low on the challenges coming up. Yeah, I mean, this is what I tell people, your journey is a journey. And it's the tortoise in the hay. It's actually more story, the longer story to the tortoise, though, now. And too many people print to the end. But the reality is, is your journey is a marathon, print, spring through it. And the biggest message that we're going to share with you all is it's actually psychological. It's not what to eat. It's not all those other things. It's what gets you in your own way to sabotage yourself back to your old lifestyle and it because you get uncomfortable changing. And so this this the challenges are there to push change. At the same time, they're going to push you further than you keep going. So you might do this challenge. You're like, I can't keep that one or two little parts of it. And then what happens is that's the marathon part. And so what we found is any that's consistent all day long every day and does their thing, they don't get to where they want to be. The person that tries to change it all really fast never gets to where they want to be. It's the person that's in the long journey that does little sprints periodically throughout takes the time from the lessons are the ones that stay. They're the 10 percenters with the 80 or the 90. We want to challenge is going to do for you to help teach you how do you change your life long term rather than just fix. That's not going to work for you. A most important thing is you want to become the example for the people you care about the most, and that's why we teach it this way. Yeah.