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Below is a quick summary of the podcast. If you want to embrace the chaos that is 'Chat Sh*t Get Fit' we'd highly recommend listening above!
Water Killed Bruce Lee
According to recent reports, Bruce Lee died from drinking too much water. Bruce Lee's death at 32 was ridiculously young, and because of how influential he was, it was a huge loss.
At the time, an autopsy revealed he died from swelling in the brain. They blamed it on the painkillers Bruce Lee took. His back problems caused Bruce Lee to take a lot of painkillers at the time.
It turns out Bruce probably died of hyponatremia (over hydration) after researchers reviewed the evidence. Hypnoatremia is all about sodium levels in the blood. Sodium is what your body needs for fluid balance, so if it's out of whack, you'll have issues.
This isn't as uncommon as you'd think.
Electrolytes are essential for people who drink a lot of water or live in hot climates, where they drink a lot anyway. Salt intake & sports drinks/supplements are what we're looking at.
Let's say you work out in Dubai. You're a construction worker, it's super hot, you're very active, and you need lots of water. Maybe you should alternate between water and a sports drink. In a sports drink, you're most likely to get some carbohydrates, which is handy if you're doing a lot of manual labor. You also get electrolytes from most sports drinks.
In other words, you won't just be flushing everything out by drinking pure water all day long when you alternate electrolytes with water.
When you're as little as 2% dehydrated, it can affect your physical and cognitive performance. You can also feel full by drinking water. If you're trying to lose fat, weight, etc., it may help you with your appetite. Try a glass of water instead of a snack first and give it 15 minutes.
You don't have to be afraid of drinking water after this podcast. Excessive acute water consumption (6-8 liters) is the most common cause of reported cases. It's probably okay if you spread it out over the day with electrolytes in between.
Everyone's water requirements vary depending on their context, so if you're worried about your water intake, talk to your doctor or a registered dietician.
Dirty Dozen List Update
The Dirty Dozer list is composed of twelve fruits and vegetables that have the most pesticide residues in them by the EWG (environmental working group) It sounds pretty scary right?
Here's The List
Kale, collards, and mustard greens
Bell and hot pepper
According to the EWG, organic produce should be your first choice as long as it's affordable and readily available. However, they're calling it a dirty dozen list. The importance of language cannot be overstated.
If you are just a typical consumer, and if you read something like 'Dirty Dozen,' you are likely to assume that the foods listed there are dirty and damaging, potentially leading you to feel ashamed if you purchase those foods.
Should you be worried? No. It's all about the dose.
Glyphosate, one of the most controversial pesticides, was deemed safe by all regulatory agencies that evaluated it as of April 2022 if used according to ADI (acceptable daily intake).
Let's put that in perspective. The acceptable daily intake is 1.75 mg per kg of body weight. For Bill, at 90kg, that's 157.5 mg a day. Keep in mind that this is a conservative number. It's actually safe to go higher than this. (Within reason)
Assuming Bill now has a serving of 40 grams of oatmeal. There are 0.052 mg of glyphosate in that. For Bill to reach that acceptable daily intake, he'd need 3028 servings of porridge.
Hummus. This one is usually attacked for its glyphosate content too. To hit the conservative acceptable daily intake, a 60 kg person would need to consume 12 gallons or 55L a day.
The evidence for eating fruits and vegetables is overwhelmingly positive. The evidence for normal consumption of non-organic food being harmful is simply not there. Here we break it down and provide a bunch of data.
12 Reasons You Have An Itchy Bum & What To Do!
According to Mitchell Bernstein, M.D. - “Anal itching is quite common, and for some people, it can feel incredibly frustrating'
You're Not Wiping Enough: You might also leak poop if you consume too much coffee, since it relaxes your anal muscles. Get in the shower and wash off the excess that's making you itchy.
You're wiping too much: Adopt a more gentle approach or start using wet wipes as to offer a less damaging experience.
STDs: If concerned go and get a test from your doctor or an STD clinic and then receive treatment if needed.
Eczema: External factors like weather changes or household products like soap or detergent can trigger this condition. Stress can also worsen the problem.
Fungal Infections: Go get some cream (see doctor)
Your Laundry Detergent: Maybe now is a time to switch to non-bio.
'No breathing clothing' Tight non-breathable clothing creating a sweaty environment. Opt for more breathable garments. Avoid tight clothes like skinny jeans.
Haemorrhoids: See Doctor.
Your pooping habits: It is critical to identify the level of strain, how frequent it is, etc. One of the tips Tom gave was to elevate your feet (using a box or something like that) so that less strain is needed when passing stool. See a doctor if you're going more than a few times a day.
Pinworms: People of all ages can get pinworms, but they're more common in children. You can get them when you come into contact with someone who has pinworms and has scratched their anus. For medicine, you need to see a doctor.
Anal Fissures: As the name suggests, anal fissures are small tears in the lining of the anus. They can happen when you strain to have a bowel movement, have long periods of diarrhoea, have anal sex, stretch your anus, or insert something into it. Anal fissures can be treated by reducing trauma and pressure to the area, such as soaking in a sitz bath, avoiding straining, and keeping the area lubricated.
The foods you eat: Apparently spicy foods, caffeinated drinks, carbonated drinks, dairy products, alcohol, citrus, and tomatoes can irritate the anus. Don't take that too seriously. You won't get an itchy bum if you drink coffee in the morning. Just be mindful if you have a sensitive stomach.
According to a new study, that sweet golden nectar that many love is good for your heart and metabolism. 2 tablespoons/40g to be exact.
We looked at a paper from November 22: Effect of honey on cardiometabolic risk factors: a systematic review and meta-analysis 
So, the context of this paper
Excess calories from free sugars are implicated in the epidemics of obesity and type 2 diabetes. Honey is a free sugar but is generally regarded as healthy
Key takeaways from this paper
Found it lowered fasting blood glucose (glucose levels when you wake up basically) and the amount of bad cholesterol in the blood, while increasing good cholesterol and reducing inflammation.
Most of the subsequent benefits were observed in people who ate raw honey, from False Acacia or Black Locust trees.
You shouldn’t heat your honey above 65°C – because the research also showed that when heated to this extent, honey lost most of its health benefits.
Overall, these findings warrant further research into the effects of honey consumption, particularly for the effects of floral source and processing. Further, the results do not support the consideration by policymakers and those who issue guidelines to designate honey as a free sugar, as honey, when taken in moderation, may offer a variety of benefits for glycemic control and lipid levels.
If you're currently limiting sugar intake it's probably not a good idea to start eating bucket loads of honey on the regular.
The key takeaway is about replacement. If you're currently using sugar, syrup, sweetener etc switching those sugars to honey could lower cardio metabolic risks. Hopefully we get more data on this in the future.
Articles & Studies
 Effect of honey on cardiometabolic risk factors: a systematic review and meta-analysis
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