Health with Brian Chacha Part 2 (Ep. 35)

Justin Sisemore  00:00

So we’re back here at Part Two with In Your Best Interest again, we’ve got ChaCha with us. We’re very blessed to have him. If you listen to part one, you heard about some of the details and the correlations between life, lifestyle, fitness, well being. You know, I’m kind of a 30,000 foot view type of dude, and I know a lot of the listeners want to hear specifics about what you do and the pillars and success. And I’ll, I’ll kind of Mary, I’ll let you touch on kind of where ChaCha is going to go next, but super excited to listen to these correlations and the details of what we can do to make the world a little bit better.

Mary Maloney  00:35

So yeah, and let’s just talk about our panel here too. We do have Brian ChaCha, personal trainer with us, Andrea Jones, entrepreneur, Justin Sisemore, Attorney at Law for the family law people. And I’m Mary Maloney, a freelance writer. And so ChaCha, we would like to talk about a lot more stuff with you, and including your pillars of health that you share with people, because getting healthy isn’t about just doing one thing like exercising. It’s more than that, and then talk about some different diet myths that kind of might take people down the wrong road, and then some more actionable tips and steps that people can take to get healthy. So do we want to start with those pillars of health? Kind of  for sure. Well, so how much? How much hydration does a person need? I mean, and that’s that’s kind of one thing that people can really do now that’s easy, sure, and to get started on their health journey,

Brian ChaCha  01:14

sure those Absolutely So, as I mentioned on the last episode, I needed to find the most fundamental basic truths of things in order for me to understand them when I was younger, and that’s carried over. And so over my career, I’ve noticed these are consistent things that, if they are paid attention to, oftentimes, they help somebody become healthier. In a byproduct of becoming healthier is typically, you know, looking better, feeling better, etc. So this list, when you hear it, it’s actually, it’s it’s kind of boring, to be honest with you, but we can go into the details as to why these these things are on here. I just it’s five things. It could be an extended list, but I five main things that I focus on with, with people that I work with, is, this is a no specific order. There’s just five of them. It’s hydration. So getting enough, not just water, but proper electrolytes, things that nature, we can go into that protein intake, which falls under nutrition, but I’m specific about protein. We talked about that. And then digestion being that, you know, whatever you consume, you have to be able to not only consume but get what, what it has in it that’s beneficial for you, likewise, also not consuming things that aren’t beneficial. And then movement. Movement is, uh, exercise, and it being progressive in nature. So going from, you know, 10 to 12, that’s progress. So that kind of idea behind um, behind movement in the last one is sleep, the only time that you can recover from the stressors of life, whether it’s training or mentally working, etc, as when you’re sleeping. So those are the five pillars that I tend to focus on when it comes to helping educate my clients. And we just want to fall in love with paying attention to those. Yeah, yeah,  sure, I’m always very cautious to give a specific suggestion, but depending on there’s a lot of factors that go into that somebody’s weight, their age, what their muscle mass versus fat mass is the amount of activity that they do? Let’s, I’ll put it like this, make sure you’re drinking enough water to where your urine color is more clear than it is darker. What’s more important when I talk about hydration is about the balance of electrolytes. So electrolytes is kind of a fancy way of saying salt and potassium and all these things that help your body to like your cells, to signal properly. And so it basically getting a proper balance of electrolytes coming in from different foods. And then also, you know, you can get, like, a Gatorade occasion. I’m not a big fan of Gatorade. It’s a great product, but it’s just has a lot of sugar in it, yeah, but just something like that in certain situations where you’re depleting a lot of the electrolytes. I actually have this idea where hydration is more so proper electrolyte balance than it is just the quantity of water that you can consume. Is that kind of that makes sense?

Mary Maloney  04:58

And that’s something you know. As a personal trainer that you speak to people with, because, as you said, Everybody’s different, so they’re going to need something different.

Andrea Jones  05:05

So, but, but would you say, I mean, if somebody has no idea and doesn’t know, I don’t even know whether, like you said, my pee is clear or not. So what would, where would you start?

Brian ChaCha  05:12

Man, when it honestly, even though we’re not talking about nutrition yet, um, when it comes to proper hydration, because there’s this big fat, right? Everybody’s carrying a lot of everybody, a lot of people carrying on a gallon of water a day. A gallon of water can be good, but if you are eating Snickers bars and eating drinking a gallon of water like that’s not a good combo. Do some people need two gallons of water? Maybe. So I would more aim towards, I would steer the conversation towards thinking about things that you’re consuming, whether it’s food, a lot of times fruits and stuff that have electrolytes, that’s it’s kind of a big thing for me, is

Justin Sisemore  05:49

kind of like a moderation approach to consumption of food versus water and everything else.

Brian ChaCha  05:54

Yeah, I would say, stay hydrated. But I would definitely when it comes to hydration, we know we need to drink water, but if you’re not getting nutrients in, you can actually dilute your electrolytes. You can dilute certain things inside your body, which can be detrimental to your health. That’s what you’ve heard of. Water poisoning. That’s how that happens. Is somebody that’s completely malnourished, they’re not getting enough nutrients in, but, oh, they heard. I’m supposed to be drinking a gallon of water, and chug it, and then they sit in a sauna.

Justin Sisemore  06:22

 And no, my wife, like her mom, would never serve her salt in the beginning, and then we love you, mom, yeah, but she’d never serve her salt, and so she actually had to go to the hospital for depletion,

Brian ChaCha  06:32

exactly. And that happens, and that’s part of the we’ll talk about the kind of the miss a little bit. It’s part of the challenge that we face now with the amount of information we have so much. Because mama would say, hey, like, salt increases blood pressure. I don’t want you to have high blood pressure. Therefore, I don’t know what her reason was, but a lot of people take a particular information that is true and so go, I’m never gonna have any salt, yeah, but I’m gonna, you know, go to CrossFit and train super hard and wonder why I’m bonking. It’s because you need salt, yeah? So, yeah. So the conversation is more steering towards, like, electrolyte balance, or at least understanding what’s happening at the basic fundamental level, like we’re made of a bunch of cells, and those cells communicate. In order for them communicate properly, they need electrolytes to be able to talk. And so when your electrolytes are in balance, they talk better. And when

Justin Sisemore  07:19

Can you listen to your body for that, or is it a situation where you’re going into hardcore, sure to do some pre prep?

Brian ChaCha  07:24

It does take, it does take some time to develop a like, a knowledge of yourself, right? But you, you know, some days, you’ll, you’ll, you may wake up on them, but you’re amazing, Superman. So it might not be the case for you, but most normal people, right? They’ll wait. Most people wake up and they’ll, you know, there’ll be days where they feel a little groggy right there, or maybe, you know, after a training session you’re tired, but maybe they’ll, you know, get there. There’s always, there’s a lot of things that you can develop a sensitivity to, um, yeah, you do need to listen to your body. And then there’s just, then there’s the signs, right? Like we mentioned, that the color the urine is one, you know, if your urine is darker than, you know, I don’t know what the hues are. Should, but I don’t, but if it’s dark, chances are your kidneys are having to work extra hard to process out whatever that you’re doing. So that’s a sign, mental fogginess, fatigue.

Justin Sisemore  08:21

What about like, just to interject on that, what about people that are going through or struggling with addiction issues that comes up a lot in our business, naturally and in business, in the business world, in general, people that are struggling with addiction issues and getting the hydration they need are getting into the gym in a safe way. How do you how do you do have you had to deal with that at all?

Brian ChaCha  08:39

You know, man, one of my best friends, one of my best friends, gave me the best advice because I asked, I mean, he’s, he is a recovered addict. And, man, we were talking about, he’s really into health and fitness. And he said, You know, when I asked me, What do I do, I had another friend who was battling this stuff and, like, he called me and what do I do? Man, I don’t, like, I have all these ideas that you need to have electrolytes and stuff. But when he calls me, he’s not thinking about potassium and pH, right, right? You know,

Justin Sisemore  09:11

we’re taking people as they get

Brian ChaCha  09:12

Yeah, it actually, he was like, man, get them cereal and get them because they have to get something in there. Um, now, you know addiction is, it’s a not my world, but when it comes to we talked about in the last episode with, like serotonin and stuff, or even all those neurotransmitters, happy transmitters. Man, I from what I’ve the little experience that I have talking to people that are either battling or in the midst is getting something in there to help them, depending on where they are. A lot of times, when my buddy calls me, he’s either on a come down or He’s way up there, yeah. And so the diet advice is. More. So hey, let’s get something better than the toxic stuff that’s in you in there.

Justin Sisemore  10:06

And so you could, you could somebody could come to you at any walk of life. Oh, yeah, I send you somebody that’s really struggling, and they need some have effective habits. Yeah, that’s what we’re trying to do here, right? So they need some effective habits, and they come in at level one, maybe level minus one, sure that you still can, you still could help them. Yeah, that process, just like you could with somebody that hadn’t worked out at all.

Brian ChaCha  10:29

Man, it’s love, okay, it’s love. It’s love for me, because if, if they’re willing to come in, and they’re able to, even if you have to hold their hand to come in, it’s 100% love, like, what, what we all need. You know, it’s like, I don’t look down my nose in anybody number one, because I’m short, but also because I’m nowhere near perfect. And I sense that people just want to be beyond I mean, people want to be seen. People want to be heard. People want to know that. Yeah, they’ve messed up, but they’re still worthy of being loved. Um, I am not an expert in a lot of things, but I will do my best to love you the way that you do, and I’ll be honest with you, you know, whenever you need to just straight up, but I’m taking the back for you, yeah, but I’m, yeah, I’m there for I’m there for you, yeah, I’m there for you. That’s, yeah, gosh, I want that for me, you know, yeah, yeah, that’s,

Mary Maloney  11:29

that’s awesome. So how about protein, protein? That’s pretty important.  Okay,

Brian ChaCha  11:34

Okay, so typically, this is where, you know, one of the pillars would be nutrition, right? Proper nutrition. This is just what I’ve observed over the time training, a few years of training, is there’s a lot of really good trends, and we’ll talk a little bit more about that later, as far as kind of not myths. But there’s trends, and oftentimes when we get information, we’ll apply it, especially when it’s like promising the particular outcomes that we want, we’ll apply that information. And then when we get another piece of information, we’ll apply that as well, because, you know, two is better than one and three is better than one. Oh, you know what, I’m and before you know it, people are combining all these different protocols, protocols and modalities, and what I’ve seen is people just end up eating less, and when they end up eating less, they typically don’t get enough protein. And so there is, there’s a theory out there. It’s called a protein leverage theory. It says you basically have a threshold of need for protein for your proper bodily functions, and if you go below that, then your body will start to triage. Maybe that’s a triage theory. Think I’m putting two theories together, but your body will start to your body will start to triage particular functions, you know, major functions, in order to save to save itself, whether save the brain, save the soul, whatever it is, it’ll start to triage things. And so by not getting that threshold, that’s when we see a lot. I see a lot of issues that aren’t clinically I’m not a doctor, but you know, they’ll go to the doctor, Doc, cell, you’re fine. You know, your numbers look good, but they don’t feel right. And it’s usually it’s not only protein. We talked about hydration. Electrolytes have large parts to do with that, but most people just don’t eat enough protein. Most people just don’t consume enough protein. And it’s not only animal based protein, even plant based protein. I lean more towards a form of the latter, but I eat both. But most people just don’t consume enough protein. And

Justin Sisemore  13:36

so that hit on the moods and mental health as well.

Brian ChaCha  13:39

Like, of course, yeah, kind of go into the whole triage thing. Absolutely, when when you don’t have enough of what you need, there’s a lot of people that are malnourished in this amazing country that we live in, but it doesn’t look like the malnourishment that we see overseas, where, you know, kids got flies in their nose and stuff. A lot of it manifests itself in frustration, anger in many different ways, and just like a Malaysia, lack of energy, and we can’t figure out. Now I just feel like I’m in a funk. I feel like something’s not right. A lot of that is just malnourishment. Yeah, now it might be, maybe just might be, a little bit of a deficiency in this particular vitamin or that particular, you know, nutrient. But, yeah, there’s, there’s, I forgot what you asked me.

Justin Sisemore  14:21

No, I was just thinking, like, about the the impact on mood swings. And, yeah, because, like, in our clients, for example, you know, they’ve got to testify they’ve got stress or cortisol, doesn’t really have a release if they don’t go to the gym and all that. So that that’s part of the parallel here is, like, how people get one foot in front of the other, right? The mental health based on just diet alone. You know, we’ve all heard about it, but I was curious how you see those impacts when people have protein specific deficiencies? I don’t, I don’t really, I know what we’re supposed to do, but I don’t really keep count of that the way, sure, probably should, sure.

Brian ChaCha  14:53

No, I mean, yeah, you’re right. So we’ll say this proteins, amino acids. I. Are the building blocks of not just muscle, but of almost all the functions in our body, including our mental functions. There’s more stuff involved, there’s fat, there’s sugars and stuff like that. But yes, when you have an adequate amount of protein, and it doesn’t have to be okay, I gotta, you know, make sure I’m eating 300 grams of protein a day, just getting more protein on your plate. Because what do we replace it with? Yeah, typically, like, like, we’re not eating enough protein. Yeah, we’ll, we’ll have that extra large fries and that salt and that grease that it’s fried in my tummy is over here. We’ll turn around. But you know, it does something, right? And so it’s, yeah, there there is a man, I’m starting think about food, yeah, yeah, there is, there is a, there is a correlation between that, yeah, enough protein.

Justin Sisemore  15:57

So we got hydration, we got protein.

Mary Maloney  16:01

I like that going to digestion next, because when you eat those fries, at least I know when I eat them, and I love fries, but I don’t feel very good afterwards. And you know, digestion and your gut and all that stuff is so important to being healthy,

Brian ChaCha  16:15

yes. So where do we start? We said we’re gonna notice

Justin Sisemore  16:20

what’s the quickest way, like, somebody could get, like tomorrow, the best gut health in your mind?

Brian ChaCha  16:25

Man, that’s an unfair question, brother, because it depends on how unhealthy they are. Okay, right? There’s a number of different things that take place where, whether it’s the actual the bugs that you know, the microbiome, or there is, have you heard the term leaky gut? Yeah. So basically, where, if, if you think of your your gut, so your just say, stomach. Just keep it simple as like a barrier between the inside, where all the organs and stuff are, and the outside, where everything that comes in. I like to actually explain it as your inside skin, because there’s a con. It’s a continuous skin from outside all the way in, all the way out. It’s just continuous. And food gets absorbed through the inside skin of our gut, and that’s where it goes to wherever it needs to be if it needs to go help the brain needs to go help the muscles, whatever. And so sometimes you’ll get this barrier where it kind of gets broken up a little bit or a lot of it, depending on the degree, and then it won’t filter things out as well. And so it’ll let in things that are either not completely digested or it’ll just let in toxins. And those things will go to the brain, and they’ll go to the heart, and they’ll go to these places and cause damage.

Justin Sisemore  17:41

Is it like a food consistency, like a heavier food thing, or is it just totally dependent on you

Brian ChaCha  17:45

man, there’s such a such a broad spectrum of things that take place when it comes to bad gut health. So, okay, veggies, um, eating vegetables, a variety of vegetables, different starches, like, you know, rice and potatoes, that’s right, potatoes, oh my gosh. And, of course, different vegetables, dark leafy greens, grocery all sorts. Those are the fodder for these good gut bugs. So if there’s something, I mean, it’s not going to happen next day, but if there’s something that I would advise people to do if they want to improve their digestion is start consuming more vegetables and fruits. Yes, what about the sugar in there? That’s a whole different conversation, because if you have but bad gut health, you’re not not watching your sugar. You know what I mean? Like you’re eating all the sugars. Oh, what about the sugar and fruit? Yeah, I’d rather you eat fruit and snickers bars. A bunch of Snickers bars, because I like Snickers bars. That’s why they keep coming up. Yeah, right,yeah. So, so, yeah, so, I would say starting to consume the food for the bacteria, right? The good bacteria would be a place to start. It’s not going to happen overnight. Especially,

Justin Sisemore  19:04

what happens if you miss a day or something? Get off you fine. Okay?

Andrea Jones  19:07

What about probiotics?

Brian ChaCha  19:09

So it’s kind of the same idea, right? So you we, I take probiotics, I recommend them. Here’s the reality, those are almost like a think of it as, like a vitamin for your gut, right where it’s like, hey, I need to get these good strains of bacteria in my gut, so I’m gonna take a probiotic. If you consistently have to keep taking probiotics, that means that your digestive system, your your gut, is not, is not sustaining the, you know, probiotics, just to get to the numbers a little bit. I mean, some of these are, like, 5 million colony forming units. You know, a colony is it builds like a lot. It’s a lot, right? So 5 million of these things that build colonies. I’m taking these every day, and yet I have to keep replenishing them. That’s good. But if you’re not feeding the good bugs, then. Like, you’re gonna a lot of people taking probiotics, because they’ll have gut problems because their their nutrition is off.

Andrea Jones  20:05

And I remember you told me always to eat more greens. And where I’m from, in Germany, we don’t really eat greens. We eat peas, but that’s not really green. So, and then I had to start doing this. And the amazing thing that you explained to me, I can’t repeat what you said, but I have Hashimotos. I have gluten intolerance. And ever since I’ve been eating more vegetables, gluten intolerance is not there anymore. I mean, it’s still there, but it’s not as bad when before here in the States, eat a piece of bread or eat french fries, I have stomach ache. Ever since I eat a lot of vegetables and green and all the stuff you told me to eat now I don’t have the issue anymore, which is amazing to me, because the gut leaky gut, and the gut healed itself, yeah? And now all of a sudden I can eat those things without having issues, yeah?

Brian ChaCha  20:45

You know what? Let’s just talk real quick about this. This the second brain, as they call it. It really is kind of the first brain. And here’s why I say that, because it’s the first thing that we contact food. The first thing that food or nutrients come in contact with is our gut, right? And there are a lot of receptors, neurotransmitter receptors, that are in our gut. So a lot of our moods, like when you get hangry, is a combination of, yes, I need food, and like, my brain is hungry, but then also, like, these neurotransmitters aren’t getting fed. So having a healthy digestive system improves how these neurotransmitters are being fulfilled and satisfied, and so we have a better sense of satisfaction. That’s why, after a good meal, I don’t know a lot of people that are really angry after Thanksgiving lunch. You know what? I mean? It’s true, like, I think there’s those just, whether it’s a few moments like there’s a few moments of just complete bliss that everybody has, because we have, we have fed all of the bugs and then some. But yeah, that  when

Justin Sisemore  21:50

that diet stuff comes into play when that diet stuff comes into play a lot with parents that are, you know, specifically when you have blended families, and yeah, the weekend you go over to dad’s house and you don’t have a very good dietary habit? Yeah, we get that question a lot, which is like, what do we do if he’s taking the child or she’s taking the child to McDonald’s every time for dinner, right? And from a court standpoint, there’s not much they can do. But, I mean, what you’re saying is, it’s really that gut health and at any age, is super, super important.

Brian ChaCha  22:18

It is important. It is important, basic

Andrea Jones  22:20

consistency. I mean, if you, if you send your kid to mom or to dad over weekend for two days, and they ate McDonalds, who cares if the other time you eat healthy in that dead one off is not,  what

Justin Sisemore  22:30

and that’s what I was going to touch on, is like, if you miss a time, like, or somebody just trying to be healthy themselves, if you miss a time, it’s not the end of the world. And that’s kind of the courts approach, like, the way they look at it. So I was curious, yeah, how that meant?

Brian ChaCha  22:41

Yeah, I’ll speak to this when it comes to that situation. As challenging as it is, I know I pray that this is true, that both the parents have the best interest of the child in mind, yeah? Because if, oh, I’m going to dad’s house, and it’s a fun house, so I get to eat McDonald’s, but mommy makes me eat peas and carrots the whole time if they care about No, not if I know they care the extent to which they care. It’s a conversation between them. It’s like, hey, look, I’m not going to tell you how to live your life, but these are the effects that food has on our child, right? Yeah, and we want the best for our child. Maybe there’s some situation where we couldn’t work things out, but we want to do better for our kids. And so it may be that, hey, I mean, if they want to be stubborn and Okay, well, I’m just gonna eat McDonald’s because a fun thing, there’s kids are adaptable. I’ve learned that with my kids, like, where we I decided we’re gonna break these, yeah, that’s right, right? We’re gonna eat more veggies, and everybody throws a fit, and it is the end of the world. But you know what? Depending on how you go about it, they’ll have that first taste of that little bald carrot, or whatever it is, and it tastes good. And we’re not, you know, we don’t go to McDonald’s, but that’s a whole different conversation. Man, I’m hating but we do eat hamburgers. I was at Whataburger the other day, right? Yeah, so if it’s a couple of days, like you said, where, okay, well, they’re not eating the best and come back that

Justin Sisemore  24:07

 they can still bounce back, yeah, because I get the call, it’s like, oh my gosh, he’s fed the child this, and then, sure, whatever. And it’s like, some people are real extreme with everything, yeah, right. And so you’re saying that they can relax a little bit knowing that we can get back on track with that.

Brian ChaCha  24:21

Well, for one, yeah, kids, their their organs haven’t been polluted by being an adult. You know what I mean? And so they’re, they’re very fortunate. I mean, the reality is this, nowadays more so there’s more kids that are being born into situations where mama didn’t eat. Well, nobody ate. Well, you know what? You know, right? And so there is that situation. But when Mama makes a change, when daddy makes a change, the kids are adaptable. Their organs are still very vibrant, and they’ll, they will adapt to things. So, yeah, it’s, I think it’s, that’s man when it comes to managing. Situation like you guys get into, man, taking care of yourself. We’ve talked about exercise, but eating properly. Oh man, what it does, the way

Justin Sisemore  25:09

kids eat, what you eat? Yeah,

Andrea Jones  25:12

I can say that for my for my step daughter, she was at the other house, didn’t eat as healthy as I did, but in me being not telling, but being an example, it rubbed off, and later on in life, she is super healthy as a trainer, all those things, because she she saw is not the talking, is the doing. And if you, if you eat healthy, even if the kid goes to the other house, they might just say, like that doesn’t taste right, or I don’t really like that. Can I have whatever plain burger instead of having in the bread? Kids will figure that out after a while, too.

Justin Sisemore  25:39

Oh yeah. Then, you know, they like our kids, they and they’re influenced by other kids. You know, yeah, when they were little bitty, they would eat everything, yeah. And now somebody thinks that’s not cool. So, I mean, it’s the same. Same goes with the parents. I think you can train those habits young people. And yeah, I love the diversity of answers that if you are the overbearing or perceived as the overbearing parent that’s always down in this diet situation, the other parent may need to bend in here too, because this stuff matters both directions. Sure you heard Andrea get healed by it, yeah, by what you helped her with. And then, you know the alternative is doing nothing right, and so right.

Brian ChaCha  26:14

And just real quick I will touch on man, this almost is out of my scope. This is just my observation. Okay, um, there are situations when it comes to the kids where the conversation is about the food, the conversation is about the diet, but really it’s, it’s, it’s like a, we’re almost like, passing on certain traumas, on to the Yeah, the kids to where, oh, man, my kid has an eating disorder. My kid has this or that. It’s like, Yeah, but it’s very stressful. Like, you know, getting or sitting around at the table. You know, dinner table is supposed to be a time where sometimes you don’t want to do it, but that’s supposed to be a good time. But when it’s like, oh man, there he is. He’s not eating X, Y, Z, and we make too big of a stink of it, the kids will pick up on that, right? And then they’ll know, okay, well, now I have a lever on which to manipulate mom and dad with. Now I can just decide I’m not, oh, they’re like, water. They find that crack, that’s right, man, and they’ll figure it out. Or it’s like, hey, you know, this is the only thing that I have control over, because my whole life is controlled. You know, I’m gonna and that’s the kind of stuff that we don’t want to pass on. So when it comes to kids, and you know, even us like, Hey, make better decisions. But, you know, ease up. Still live.

Andrea Jones  27:24

But one thing that that I learned working in the medical field for many years too, is gut. The gut also causes illnesses, right? Isn’t it like the gut is where a lot of things start. So can you tell?

Brian ChaCha  27:35

Yeah, yeah, no, yeah. We mentioned before, like whenever that barrier is not intact, um, yeah,

Andrea Jones  27:41

besides leaking gut. I mean, leaky gut is one, of course, but there’s other illnesses that start. I mean, I had meningitis when I was a kid, and they said the bacteria, whatever it was, came from the gut. So there’s a lot of illnesses. If your gut, if your gut is not healthy, you’re more likely to get a cold, you get the flu, to get other things, because it’s not sure, yeah,

Brian ChaCha  27:59

 it compromises all the downstream. I’m not an expert as far as gastroenterology, but enterology, but yeah, I mean, the way I think about it just simply is like, yeah, that’s the whatever it lets in, is what’s going to do the right? And so if we can do what we can by being responsible with what we consume and how much and how often we consume, right? We didn’t touch on alcohol, but we can that that man that deteriorates, a lining quicker than anything. But I digress.My clients all the time.

Mary Maloney  28:35

So, So ChaCha, I know we don’t have much time left with you. Justin, can you give me a time? Check? What time is it?

Justin Sisemore  28:40

Yeah, we got a few minutes left. We can kind of rip through these last pieces,

Andrea Jones  28:43

at least mentioned them.

Mary Maloney  28:45

So sleep is the other thing that’s yes, yes, incredibly important.

Brian ChaCha  28:49

Yes, sleep is very important. Oh, man, sleep is a tough one, because you can develop anxiety around sleep, right? You’ll look at the clock and whether it’s at night or in the morning, oh man, I woke up. Oh my goodness, I woke up to where I’m supposed to wake up. Man, oh geez. So basically, the reason why sleep is important is because a lot of the processes to help your body recover from just the daily stresses of life happen during sleep. There’s actually a particular phase of sleep. I’m not going to mention it because I don’t want to say it wrong, where you have, like a therapy session, where your mind will replay particular scenes over and over and over, and if they were highly emotional, it will develop a memory of it really desensitize it. Yeah, absolutely. And so that’s when you’re dreaming. So that’s why it’s super important. So when, when you’re sleeping, you’re doing a lot more than just physical, psychologically, emotionally. You’re helping yourself recover. It’s literally therapy. So suffice to say, sleep is very important now when it comes to. Okay, how do we maximize sleep? How do we, you know, make sure that, you know, am I supposed to be getting eight hours? Some people say they can sleep four to six hours. Yes, yes, yes to all that goes back to what we talked about the last episode we’ve mentioned it now, consistency your body, in your mind and who you are adapts to what you do most of the time. So if you have a consistent routine, I get up in the morning, I do this, I go about my day, I do that, I do this, and then about bedtime. I have a pre, pre bed routine. I call it a mantra, something that I do and I say over and over again. One of the things that I’ve mentioned to my clients is it’s called the 10, 3-2-1, method. It’s not mine originally, but it’s one that I’ve stumbled upon. Actually, one of my clients helped me find it, the 10, 3-2-1, method is, is a version of creating a routine for you. So how it goes is, 10 hours before bed, you cut out all caffeine. Okay, we can talk about that in a second, three hours before bed,you cut out heavy meals and drinking, okay, alcohol. Two hours before bed, you cut out all work, work events, any kind of work, and then one hour before bed, no electronics, okay, so 10, 3-2-1, going back to 10. The reason why it’s 10 hours caffeine is half life, meaning it’s the potency is cut in half is five hours. So the half life of caffeine is five hours. So if you want to go to bed at 10, 10, hours before that do the math. That’s how long you have before the caffeine is cleared completely out of your system. So if you have caffeine within that window of time and you’re having a hard time going to sleep, it could be that you still some people process caffeine slower than others. Some people can have a cup of coffee and go right to bed. But for those that are trying to figure out, Hey, how can I improve my sleep, consider this idea of 10 hours before you go to bed and you have to know what your bedtime is, cut out all caffeine because of that half life thing. Does that make sense?

Justin Sisemore  32:08

Yeah, no. Espresso. martinis,

Brian ChaCha  32:10

not within 10 hours. And then now the three hours, this one is along the same lines as far as timing. Now, these are not like hard numbers, so it’s 10 hours, give or take a few, right? So three hours for your for the time that you consume food to the time that it is emptied out of your stomach, is about three hours. Okay, so where am I? What am I getting at here? There’s a lot of things and processes that we do throughout the day that are part of our habit, that our mind then has to try to like, okay, he said it’s bedtime. He’s going to commit to going to bed at 10 o’clock. But there’s all these things happening. We want to bring down the amount of stimulus that’s happening, and so three hours before bed, we cut out the big meals and drinking so that we can have that three hour buffer where our stomach is not having to work and churn and do all this stuff, we’ve already begun the downstream effect of absorbing nutrients in the small intestines and then water and the large intestines will go through that. But that three hour window gives your body enough time to now start to settle down and prepare for bed.  I

Justin Sisemore  33:22

I love the electronics aspect of it too. Yeah, I didn’t mean to, like, jump to it, but, you know, I I think a lot of business people think that they can’t get anything done if they don’t do it that night. And so, and, or you wake up in the middle of the night and you’re just like, oh, there’s my phone, right? And so I love the concept, because when I get emails at three o’clock in the morning, I know my client’s gonna be having a real rough day based on your sleep. Yeah, advice you gave? So, yeah, talk a little bit about the importance of that.

Brian ChaCha  33:49

Yeah, okay, so real quick, so two hours before cutting out all work activities. And that’s tough for productive and, well, it seems tough, but if we can commit to, I am not going to compromise on exercising. I’m not going to then we can commit to two hours before bed. That’s I’m going to be as productive as I can until two hours before bed. And that’s just, again, starting to prepare the mind to go to sleep. So all of the mental activities that are taking place, allowing the mind, okay, maybe jotting it down, but starting to bring it down. So going down to that one hour, what you’re asking about where there’s no electronics, it’s pretty simple. Honestly, when we were young we didn’t have, and I can say that, which is crazy, right? But when we were young we didn’t have that, right? So you had to be bored in your room, like I had this baseball that I would throw at the ceiling until I just got sleepy. But the type of light spectrum that the phones have are designed to keep our attention rightly. So they’re used for productivity, right? We need to be able to be able to knock out those emails to understand everything. So we need to be engaged with the technology so it can help us be more productive. They. Issue with that in sleep is okay when I’m about to go to sleep, the last thing I need is to be as wildly productive and mentally stimulated as possible. Um, so cutting out the electronic devices that simply it’s like changing the environment that we talked about the last episode. You’re changing how your mind perceives this, sees this, this part of the day, right? It’s going to that mantra, okay? This part of the day we usually are scrolling on Yes.

Justin Sisemore  35:28

You don’t feel like right when you’re going to sleep, this is the time I’m supposed to check my right. You’re actually changing your entire changing everything, right?

Brian ChaCha  35:35

Because we want that adaptation so that you will know after enough, chemically, you’ll know 10 hours out, okay, by the time that 10 hour bedtime hits you, like, caffeine, you’re gonna be like, Oh my gosh, I’m groggy. I don’t have any energy. Well, yeah, that’s cuz, okay, right? Then same thing three hours out, two hours out, one hour out is, is creating the the the conditions to where your body can do what it naturally wants and needs to do.

Andrea Jones  36:02

And I think for kids, that’s that’s vitally important. I mean, we’ve fought fights at our house to do it and leave the phones downstairs, because the kids think they’re kind of their streaks and all this other crap that they have that and the kids reaching out. But sleep is better. If you removed us, put them in. We have a little jail, like you put your phone in. The kids, don’t sneak down in the middle of the night. It looks like a little box. It’s like a little jail. All the phones, email, we have the key, all of our all phones included, right? Our phones included, and then it’s the

Brian ChaCha  36:28

cut off the Wi Fi router, one that’s, you know, we talk about, I got a timer on mine.

Justin Sisemore  36:35

We talk about the importance, too, of the, you know, when you have blended families or separate households, obviously different parents that don’t communicate have different habits for their kids. And I just, you know, I can’t stress enough to our listeners that you’ve got to get on the same page for the importance of sleep with your kids. Yeah, because, I mean, we all know if you get out of a sleep habit, like you said, or you have your phone by your bed at one house and then you go to the next you can’t, you can’t develop good habits, right? And so I think, from a family law standpoint, if parents will bury themselves for a minute and think about what you just said on how important, important it is for the individuals listening, yeah, think about how damn important it is for your kids, yeah, yeah.

Andrea Jones  37:16

It’s all about the kids.

Brian ChaCha  37:17

Yeah. The cool thing is this, right? Kids, we talked about their organs being good. We’ve heard of melatonin, right? Everybody’s real hot on melatonin. Their production of melatonin as kids is fantastic. When you get into your mid 30s and beyond, it starts to go down. That’s why some of us have a hard time sleeping, because our melatonin production is down, and there’s ways to solve for that. But what’s happening now with what we’re talking about here is kids are short circuiting their natural desires to sleep because they’re getting the stimulating effects of the other screen, and so they’re starting to age their ability to produce melatonin, well, much sooner than they would naturally, right? So we’re kind of short circuiting it’s, it’s, it’s, we’re setting ourselves up for. You know, you get into college age, that’s when you’re no one ever sleeps a partying all the time. But that’s, that’s what we used to, that’s when we short circuit our stuff. But now, you know, the younger kids are getting technology, is we’re starting to disrupt that natural rhythm. And so there. And then there is a danger in that, you know, I’m not, you know, it’s that’s something to definitely think about and consider,

Justin Sisemore  38:21

yeah, we don’t want to short change that melatonin process for sure.

Brian ChaCha  38:24

So among, among many other things, I mean, the stuff that’s that’s happening. Oh, anyway,

Mary Maloney  38:29

so Well, let’s take a turn to the information overload situation, because there’s so much out there about, like you were saying, there’s so many different things about protein and whatever. So if you’re watching Tiktok or Instagram or whatever. So any kind of thoughts on what people should kind of watch out for. There any myths or anything?

Brian ChaCha  38:48

Yeah, if anything that tells you you can have it the next day. You could try it. But, yeah, good things take time. Good things take time.

Justin Sisemore  39:00

It’s like your divorce? It ain’t going to happen the next day. Yeah.

Brian ChaCha  39:04

No, there’s so many myths we could go into, but I think the most important thing is for when you start to take responsibility for your health, and you start to pay attention to who you are and and what, how the world and the food and the exercise is actually affecting you, you begin to start debunking a lot of these myths, right? Because when you start to take your health seriously, and you start to say, You know what, me and my house, me and my family, we are going to be healthy, even though we’re going through this hard thing, after a while, you will start seeing you’re always going to get information, as far as you know, this fad or that fad, but when you become more sensitive to keeping things simple, making sure you’re eating healthy, you know, something that could have walked or something that could have grown, you become you start to debunk them. The myths are endless. If we want to knock them down one by one, we can, but the myths. Of them this. But I think it’s more important for the person to understand is you are the most responsible person for your health. You are the one that has to hold yourself accountable and do the things that are necessary for you. Now, people like me help kind of collapse time, because I can give you information to say, hey, you know, I see that you’re trying this. This is what that means. It’s what that does. Tell me how it feels. But at the end of the day, you have the power. You are the one that’s responsible for knowing what works for you and your family, and so that when you can see, you know, you see something out there that looks good, that sounds good, that is good a lot of times, right? So some of the fads that I shouldn’t call them fads, some of the eating styles that are out there, intermittent fasting, being one of them, carnivore being another one, vegan being one of them, they have tremendous effects on our health and physiology. They have really, really, there’s documented studies showing how effective these things are, and I agree with them. Um, however, it might not work for you, or that might not be the style that you need. Or a lot of times you don’t have the sickness or disease. Well, you know that you can’t, but you don’t have the sickness or disease that all these studies are proving that it’s good for, right? Like, if like men,

Justin Sisemore  41:16

 I love that you approach, though, that you just said, because, you know that’s like in our business, a lot of times, clients feel like the attorney is not fighting for them, yeah, right? Or, as the trainer, like you said before, they’re not pushing them hard enough, or you’re pushing them too hard, yeah. And our business, I say a lot too, like the goal is for me to go away and we will go away at some point, right? So you are responsible for how you parent on your side, you’re responsible for having clean hands on your side, loving your children, not bashing the other, trying to come up with synergistic habits. I mean, I just, I love that energy because it’s, it’s so paralleled. Yeah? I think when people stop seeing the parallels in life and business, they don’t have their they’ll never find what their best interests are, right?

Brian ChaCha  41:58

Yeah, and it’s knowing what is the outcome that you want? What is the end going back to, what’s your why? What do we want to come out? What is the best possible situation that we can get ourselves into? And the worst is we get so out of and what does that look like now? Yeah, that’s exactly right.

Mary Maloney  42:14

Well, I think that’s kind of a great place to wrap up. Any final thoughts from the panel today?

Justin Sisemore  42:18

No, I just, I really, you know, I really appreciate the idea of when you see human beings sitting in a room and coming up with kind of similar concepts in such such diverse areas. We all come from different walks of life. And I just think if people would take a minute to ask some good questions of people and pick into the brains of other people that God’s given them and realize that, you know, there’s, there’s a lot better place out there for us. And I just, I really appreciate you, man, this was cool as hell. I got a lot out of it. I hope everybody did too. So guys, man,

Brian ChaCha  42:54

thank you guys so much. This was tremendous fun.

Mary Maloney  42:57

Yeah, it was fun. Yeah, for joining us. Yeah, we’re gonna cut off, and I’m sure the conversations gonna keep on going.

Brian ChaCha  43:01

going.

Justin Sisemore  43:02

I’m gonna go eat a really dirty meal.

Brian ChaCha  43:04

Soundsgreat.

Justin Sisemore  43:05

Sounds

Mary Maloney  43:07

great. but if you really want to talk to Justin you can call the law firm at 817-336-4444, or visit www.lawyerdfw.com thanks so much for listening and have a great day. You. So but in the meantime, if you’d like to contact personal trainer Brian ChaCha you can reach him by phone at 817-222-1577, you can go to the website, www.strengthstudio.com, and the cool part is, if you use the code podcast, you can book a complimentary consultation with ChaCha. So that’s awesome. And then finally, if you’d like to reach Justin and his people at the Sisemore Law Firm,

Justin Sisemore  43:30

Go to ChaCha and you won’t need me,