The B.rad Podcast

There are a lot of myths about fat reduction and becoming fat adapted that we’ll be clearing up in this episode as I answer some more great questions from listeners. We start off with a listener who shares a crazy tidbit from his personal history: “At age 35, the doctor said I could drop dead at any moment.” Yikes! Scary statements like these can often lead people to follow ill-advised approaches to weight loss that unfortunately, will usually result in them struggling, feeling like they’re failing, and then giving up on their prescribed diet regimen. And people who struggle to stick to diets and weight loss programs sadly tend to blame themselves, feeling like it’s their fault: they’re not disciplined enough, or just lazy. But weight loss and metabolism are complicated subjects that we’re still learning more about to this day. People aren’t failures or undisciplined, or just flat out lazy if they’re struggling to get (and keep) weight off - they’ve just probably not been given the correct tools, or the right advice from the most informed people. I’ve actually been listening to a great book by Dr. Jason Fung, The Obesity Code, that absolutely shatters the myth that “calories in, calories out” is the way to fat loss. This has been scientifically proven to be incorrect, yet the myth is still being perpetuated, and so many people continue to adhere to it, thinking it will lead to fat reduction. Wrong! Fat reduction is ultimately all about lowering insulin. How do you lower insulin? Fasting is a great way to start - simply eating less frequently will help, and so will restricting (or eliminating) your consumption of refined carbohydrates, as these are all known to raise insulin. Dr. Cate Shanahan, author of the new book, The Fatburn Fix, recommends total elimination of refined industrial seed oils. This is a MUST: these oils cause dysfunctional fat metabolism….and if you can’t burn fat, then it’s going to be hard to cut carbs out of your diet - after all, what fuel can you burn if you already have dysfunctional fat metabolism? Back to our first listener, who lost 45 pounds originally through a plant-based approach. He stopped eating processed foods and stuck to greens and high-starch vegetables and carbs. And he was ok...for a bit. A few years in, his weight started to go back up, which is not surprising considering how difficult it is to sustain a low fat, high carb diet. If you listened to my show with Dr. Saladino, you know that focusing on nutrient density (via animal foods) is what will give you long-term results, allowing you to lose weight and keep it off - for good. I also talk about the importance of integrating the revised MAF formula into workouts, as it allows you to calculate the heart rate at which you burn the most fat. And keep in mind: you don’t actually have to do all your workouts at maximum aerobic heart rate - you can do the majority of your workouts at 20, 30, even 40 beats below your heart rate, because it’s simply not necessary to push it to the max each time you exercise. Remember that a comfortably paced workout can be both energizing and restorative, and that it’s very difficult for your body to kick back into fat-burning mode once you’ve tapped into glucose burning metabolism. Your body can’t easily switch back and forth between the two, so if you really want the maximum training effect, you have to stay aerobic for the entire duration of your workout. When Dr. Ronesh Sinha was on the show, he shared how he has been able to demonstrate, through his work with his patients, that it is possible to reverse heart disease risk factors through diet. He’s even given presentations to other doctors and cardiologists about it, and explained how a low sugar, high-fat diet will allow triglyceride levels to drop to the “safe zone.” While 150 is considered to be a pretty standard level, Dr. Ron instead advises that people get their total triglyceride level under 100, as the 150 figure accounts for how sick and unhealthy most of the population is. And what about testosterone? A normal range for serum testosterone in males is 200 - 1,000, so if you find your numbers fall on the low side of the scale, check out my MOFO (Male Optimization Formula with Organs) supplement to get into the healthy range. Next up is a question about plant-based eating: is it possible to become fat-adapted if you give up sugar, processed foods, and grains, forgo meat, and just eat plants? And are all grains bad, or is it really just processed grain products that do the most damage? Are whole grains still ok? Well, it depends on what your health objectives are….and your definition of ‘ok.’ The main issue with whole grains is that they raise insulin, in return for little nutritional benefits….Think about it this way: between a bowl of Skittles and a bowl of brown rice, there really is little to no difference, in the context of insulin production, in how they will impact your blood sugar. At the end of the day, it’s up to you….

Bee The Wellness founders Vanessa and Adam Lambert are here to talk about all things related to health and wellness today, with a focus on relationships. This power couple truly knows their stuff, as Bee The Wellness is a health and wellness consulting company that specializes primarily in retreats held around the world. People experience full-on lifestyle transformations during these programs and Vanessa and Adam’s warm energy and enthusiastic personalities bring a really special sense of camaraderie to the whole experience. Vanessa and Adam also host a “Bee The Wellness” podcast that allows them to further connect with their audience and also bring in some fun guests. You’re probably thinking now that that’s a lot of time for two people to spend together - collaborating daily for their company and their retreats, weekly for their podcast, and also just being in a committed partnership! Vanessa shares that, “One of the biggest things for us as we’ve grown in our relationship is actually to have permission to argue...to actually make space for that.” This was quite a discovery for Vanessa, as she grew up hearing her mother, who was divorced, press upon the importance of never arguing with your partner. However, Vanessa realized that if you’re always living in fear of not “getting along” with your spouse, that will do you both a great disservice. And as their relationship grew with time, she realized that she and Adam were able to communicate in a much healthier manner when they were getting stuff off their chests and expressing what was on their mind to each other. “You can’t just shove it away in a corner. It’s actually been awesome for us to learn how to fight!” Vanessa comments, laughing. Adam quickly clarifies that their fights are not “screaming and yelling sessions” but rather a way for them to simply have a rational conversation about information that just has to be let out into the open. And as they both explain, not taking things personally makes a huge difference, which is why they’re both so committed to letting the small stuff go. They understand that the other person might say something without thinking, or be running on little sleep, and something insensitive or unnecessary slips out...it happens, we’re all human. And not being nit-picky or overly sensitive to those very real, human moments, to simple mistakes, makes a huge difference in the dynamic of their relationship. Vanessa notes that often, a lot of people will “latch onto” one bad moment in their relationship and “become a victim of that moment,” but that kind of behavior will never help you move forward. Clearly, getting over yourself goes a long way, especially when you find yourself in a petty argument with your spouse and can’t even remember how you got there! Vanessa reminds us that no one will be perfect “every second of the day” and to just remember this when you find yourself in a challenging moment. “80/20 it!” Adam suggests. Yes, you can totally apply the 80/20 healthy eating rule to your behavior within your relationship - strive for your best most of the time, but don’t beat yourself up when a small mistake slips in. Recognize what happened, acknowledge the mistake and the part you played, learn from it, and move on. Next! More than anything, taking personal responsibility for the way you are in all areas of life is one of the major lessons people learn to integrate from Adam and Vanessa. They compare its importance to managing money to illustrate how much care people will pour into one area of their lives if they think it’s important. Well, if you don’t put the same kind of thought and responsibility into managing your emotions, then how can you be surprised when you realize you have no control over them? One big question Adam pushes people to ask themself is: “Where do I suffer more if I’m not the person I need to be?” Almost always, the answer to this question is work, as that’s where your income and reputation come from, not to mention how often it involves your ego. One of the best takeaways from this show is how deeply beneficial it is to work on your relationship because working on your relationships forces you to work deeply on yourself. This is because the simple act of being in a committed partnership will make anyone expand internally in a way that they wouldn’t have been prompted to, had that other person not been there for you to react to. As Vanessa notes, working through issues in a relationship is often the catalyst for you to say, “Wait, why do I react like that?” which allows you to really go deep and examine why you react to things in a specific way. Discovering where certain deep-rooted behavior comes from - “sifting through your files together” as Vanessa has coined it - is the “magic” that keeps them together - through doing the deep work. Adam and Vanessa have been together a long time (since they were “kids,” Adam notes) and fortunately, they’ve been able to grow together, and not grow away from each

(Breather) Covering some great questions from listeners in today’s breather show. Thanks to everyone who wrote in for asking about a variety of topics - from fasting to aerobic vs anaerobic workouts, sugar cravings, how to make good bone broth, and more! We start off on a high note with a message from a listener named Jim who is now happily plantar fasciitis free, thanks to my video showing how to do two stretches that are major game changers for those suffering from plantar fasciitis. Next is a question about the best cooking methods for homemade bone broth. I personally like to put it on simmer for 48 hours and take the extra step of adding in a few tablespoons of white vinegar, which helps draw out nutrients from the bones. And as discussed during my show with Sharon Brown, a high-quality broth should be gelatinous when refrigerated, because that’s where the good stuff is - in the fat! I’ve also recently been taking 30 grams of collagen powder a day as per Mark Sisson’s advice - why not get a little extra collagen in there? We know that meat on the bone is one of the Four Pillars of the Human Diet, and collagen itself is a very interesting molecule because it has heliotropic benefits, meaning it travels to the areas in your body that need it most! We move onto a discussion of anaerobic vs. aerobic exercise, and a listener shares how maf has improved their tennis game so much that they are now dominating the very people who used to crush them in the game! They credit their success to taking a 3-month hiatus from tennis and doing nothing but “strict maf” runs using the 180 minus age formula (and incorporating plenty of recovery), which allowed them to strengthen their body’s fat-burning capabilities and nurture immune and metabolic function, without pushing themselves so hard that they crashed and experienced burnout. Knowing (or not knowing) when to take it easy can really make or break the success of your fitness program. In fact, this listener reveals that there is a lot of burnout among tennis players! Regardless of which sport you play, remember that all athletes should be careful not to push their bodies too hard. Ultimately, it’s about strengthening your aerobic base, so whatever workouts you do, you’ll be able to launch from a higher fitness platform. Next up is a question from a listener who’s been experiencing cravings for sugar (and more calories in general) in the evening - what’s that all about? Well, since the question comes from someone who 1) has a pretty extreme training regimen, 2) sticks to a strict intermittent fasting schedule, and 3) hasn’t been sleeping enough, then this could be a sign that they’re not getting adequate calories during their eating window. It’s also simply too much stress on the body. Someone with low body fat, who has done 14 Ironman competitions, and is clearly super fit could actually really benefit from consuming more calories, upping carbohydrate intake, and not sticking so diligently to a compressed eating window. Craving sugar in the evening is also usually an indication of being overstressed. When you’re overstressed, your body goes into fight or flight mode because of the overstimulation of your parasympathetic nervous system. Not having a healthy balance of stress and rest patterns throughout your day is what puts you right into sugar craving mode, that those cravings show up at night, when your body is dying for a quick source of energy. Adding more healthy carbohydrates and taking it a little easier should help any listeners who have been experiencing similar symptoms of overstress. Of course, some people are highly fat-adapted and can skip a meal or two with no problems, but it’s really important to be careful, and also realistic about what your capabilities and limits are, especially if you don’t have much experience with fasting. Thanks to everyone who wrote in with inquiries - I appreciate the support, and I look forward to the next batch questions and insightful comments! TIMESTAMPS: A listener shares how he was able to cure his Plantar Fasciitis after viewing Brad’s stretches. [05:24] A listener asks about making good bone broth. [07:05] Adhering to Maffetone’s maximum aerobic function theory helps this tennis player’s game. Take 180 minus your age and do your workouts at or below that heart rate. [09:33] Tennis and basketball players need to learn the difference between aerobic workout and an anaerobic session. [12:40] When a person practices intermediate fasting and is extremely vigorous in their workouts, and there is a problem with craving sugar in the evening, that’s a sign of probably not eating enough calories during that eating window. [15:29] Skipping meals should not be done until you are highly fat adapted and feel great. [24:00] LINKS: Brad Kearns Plantar Faciitis Brad podcast about bone broth The Fatburn Fix Podcast with Dude Spellings Luis Villasenor Zach Bitter Support this podcast at — https://redcircle.com/the-get-over-yourself-podc

I welcome Dave “The Hurricane” Rossi back to the show! Yes, that was his nickname back in the day of being a high school football star and then running a large construction enterprise. You will see why soon into the show, as this guy brings the energy from start to finish. In fact, my first show with Dave ranks as one of the most downloaded episodes ever, despite his relative lack of superstardom. But Dave has a brilliant and deeply impactful message that really resonates with people: how to avoid the pain and suffering caused by the rat race mentality and live a more mindful, happy life. We discuss his sensational new book called The Imperative Habit, and the seven practices that you can implement right away to grow spiritually and live in a default state of happiness. Dave hits some pretty heavy topics with grace and memorable quotes, so this show can quite possibly change your life. Some tidbits from the book: 1. Spirituality can overcome the limits of your biology: An athlete pushing past the pain is a real example of accessing the spiritual plane, so don’t be intimidated by the term! Ditto for jumping into an ice tub, so my chest freezer cold plunge counts as a spiritual practice! You can leverage the ability to overcome biology the next time you take a breath to relax before reacting. 2. We operate from flawed subconscious programming: As detailed in my summary recording about Dr. Bruce Lipton’s work in The Biology of Belief, our programmed behaviors and thoughts can dominate our lives, usually for the worse. Dave’s 7 habits can help you overcome this flawed programming, and live in acceptance and happiness. 3. “You can change your beliefs at any time for any reason.” Dave is all about helping you grow and strengthen your ability to differentiate between biological urges and spiritual desires, so you can make decisions based on logic and love, instead of fear and biological proclivities. Here is a quick look at the 7 habits from The Imperative Habit that Dave details on this show: Practice–Habit #1–Accept Practice–Habit #2–Do not fear the outcome Practice–Habit #3–Happiness as a practice Practice–Habit #4–Be present Practice–Habit #5–Do not judge Practice–Habit #6–Respond with love and compassion Practice–Habit #7–Have faith The effect of implementing these 7 habits was so life-altering that Dave ended up writing his book, so he could share what had helped him with other people. In his own words: “I failed. I failed so completely and utterly miserably...And I failed, trying so hard to do the opposite of failing! But I learned so much through those failures. I learned through transitioning back into a position of success. And I wanted people to understand what I’ve learned, without having to go through the same pain.” There was a certain idea that was a recurring theme in our conversation: “Everything comes to you in your life to bring you to a higher level of consciousness.” Keeping that perspective in mind, failure starts to look a lot less intimidating, especially when you hear Dave give examples of how often failure actually results in something positive. Obviously it can be hard to not think of failure as a negative thing, which is why Dave stresses the importance of knowing that you can change your beliefs at any time. Thinking of failure as a negative experience will never be helpful to you, but when you start to think of it as a road that leads to a higher level of consciousness, then it suddenly doesn’t look so bad. After all, what’s so bad about something that acts as a catalyst that propels you in the right direction towards something better? Enjoy this inspiring conversation with Dave, and make sure to check out his book so you can start “practicing towards happiness” today! TIMESTAMPS: This story is of Dave Rossi going from being successful by all measures and then losing everything. [04:03] Everything comes to you in your life to bring you to a higher level of consciousness. [08:56] External things cannot solve internal problems. [11:17] You have to practice what it is you are trying to learn, and you have to develop the power to make choices. [13:36] The rest of our life is set on a path based on the first seven years of our life. [14:37] People’s definition of spirituality is based on their early programming. [18:16] Biological responses are like fear, self-doubt, self-esteem, anxiety, depression, stress. [20:04] Our programming tells us the external thing is pleasurable. [23:35] Don’t be attached to the outcome. Find love in the journey. [26:50] Do we have permission to be highly competitive? [30:54] The people that find sustainability in excellence are the ones who do it because they love it. [33:28] You chose something new because of the information that’s being presented to you. [35:43] Live in acceptance. It takes practice. [38:25] When you hold a grudge, it means that you haven’t learned that lesson. [43:38] We learn so much from failures in struggles unless we hold on to them and

(Breather) My good friend and old-time triathlon colleague Gordo Byrn writes a brilliant blog/email newsletter with concise and thoughtful essays confined to three subjects of his expertise and passion: Fitness, Family, and Finances. I string together two of them to provide insights and reflection for the competitive types who might be struggling with transitioning into the years past competitive peak, and trying to balance other life responsibilities with athletic aspirations. The first is titled, “Athletic Beyond 45,” followed by related insights in “Vanity and Victory.” As you’ll soon learn, Gordo brings 100% effort to everything he does in life, approaching all of his pursuits with the intention of true peak performance. He’s ambitious and goal-oriented, not to mention the super high standards (set by himself) that he adheres to. Now he’s a dad and raising kids in Boulder, CO, and is more insightful than ever, offering so much wisdom about topics we can all relate to: Family, Fitness, and Finance. Athletic Beyond 45 In this essay Gordo highlights how athleticism has helped him stay engaged and energetic throughout middle age. He says,“Middle age is going better than I expected. Why? Because choices that I made when I was younger have been replaced by a lifestyle that is a better fit for where I want to take myself.” He also notes that you’ll start to notice a change in how you respond to training once you hit your mid-40’s. He cautions people to be aware that a sustained tempo will “gobble up” your energy, leaving you absolutely spent for other aspects of your life. Gordo says, “Letting go of deep fatigue enabled me to re-establish consistency, which was being shot to pieces by minor injuries, slow recovery, illnesses, and low motivation...All of which stem from giving myself more load than I could absorb.” Try asking yourself the following three questions if you also struggle with this problem: Where is this likely to take me? What is my goal here? Is there a better way to achieve my goal? Gordo pushes us to expand our lives beyond athletics, and also remove whatever it is that’s messing with your sleep patterns. Victory and Vanity “How are you going to feed that part of your personality that craves recognition, thrives in adversity, and wishes to dominate others?” Gordo asks. He also brings up a good point: have you ever considered what is driving your desires? He recommends we look deep within ourselves to find the answer and adopt a new perspective on getting recognition for our pursuits. He repeats his “endurance mantra,” which is: “Many people would like the ability to do this, right now.” He also adds that if you want to change your motivation, then simply change your location! All you have to do is remove the “friction” between your current habits and the kind of life you really want to lead, and focus on doing activities that can actually help (instead of hinder) your future self. Enjoy the recording and be sure to subscribe to Gordo’s email list. These messages take only a few minutes to read and can provide valuable insights and perspective on the three F’s! TIMESTAMPS: Gordon Byrn’s blog is at Fitness, Family, Finances. He’s full of interesting insights worth listening to. [03:38] Engaging in athletic competition is different from being athletic. [07:43] Coaching youngsters takes a lot of energy out of you. [10:32] Stop hurting yourself. [12:59] Ask yourself: What is my goal here? Where is this likely to take me? Is there a better way to achieve this? [14:02] How are you going to feed that part of your personality that craves recognition? [16:17] LINKS: Ultra Ironman Gordo Byrn Meet Brad Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Did you know that the #1 longevity factor is not your diet or the quality of your sleep, but the health (or dysfunction) of your long-term romantic relationship? Yes, according to Dr. John Gray, it doesn’t matter how much you’re exercising or how healthy your lifestyle is - if your romantic relationship is a source of stress or unhappiness in your life, then that will inevitably take a toll on your health and affect your longevity. You can trust John knows what he’s talking about, as does happen to be the #1 best-selling relationship author of all time, and of course wrote the iconic bestseller, Men Are From Mars, Women Are From Venus: The Classic Guide To Understanding The Opposite Sex. He has even more radical insights to share, and some of it might throw you for a second because his ideas are so fresh and alternative. But as you’ll hear, there is always a good explanation and/or scientific fact behind why John says what he does. As he noted during his previous show appearance, culture has changed, society has changed, but we as humans, biologically and hormonally, have remained pretty much the same. This is what usually creates issues between couples - the external factors we all have to deal with because of modern life. Interestingly, John points out that most women lose their attraction to men when they start to open up about their feelings. But wait, aren’t women always saying they want men to be more open and share more? Sure...but what happens with this dynamic is, the more hurt feelings the man shares, the more the woman wants to protect him. It’s not the sharing of emotions that is necessarily bad, it’s the timing of it. John strongly cautions men to not share their feelings when they are feeling emotional because the change of this dynamic - the woman becoming the protector, not the man - is what results in the woman losing her attraction to the man. John says, “part of intimacy is revealing what is inside of you,” so how do you achieve intimacy - how do you share in a way that keeps the balance of your relationship, instead of throwing it way off? It’s simple: men should wait to reveal what’s going on inside of them until after the woman has done this first. Once she has shared, then that’s the appropriate time for the man to open up about what’s been on his mind. John also talks about the importance of the unconscious mind, and not letting it “rule” or “control” us, and then we delve into a discussion about hormones. Did you know that for males, a high sex drive is directly correlated with high (or normal) testosterone levels? And whenever you do something dangerous, or something that gives you a thrill, or even something successfully, testosterone goes up. But what makes testosterone go down? When a man feels like his partner does not appreciate or value him. As John points out, life happens, and when it does, it can really knock you down. And it’s in those moments that couples will behave in a way that will either make or break the relationship. As a man, having a supportive partner who loves, appreciates, and admires you for what you provide/bring to the relationship, is a testosterone booster. But when the man has more needs than the woman, she becomes the man, and her testosterone will go up! The goal is for everyone to have a healthy balance of female and male hormones in their body because an imbalance in hormones will seriously affect your relationship. When a woman starts to slide into the “male” role in the relationship, her female hormones decrease as her male hormones increase, which changes her behavior: women get more stressed, feel more dissatisfied, and find it difficult to express appreciation, love, and acceptance for their partners. They will also start to project all their frustrations onto their partner because when they are testosterone dominant, this indicates that they are stuck in a place of doing things that cannot bring inner satisfaction. Inner fulfillment for women comes from being in alignment with female hormones - and as John explains, tenderness, vulnerability, intimacy, and love all stem from feminine energy. But men nowadays are being told to embrace being more emotional, which John sees as part of the problem, because any time men are emotional expressing their feelings, they’re making female hormones. It’s not the presence of female hormones that’s a problem, it’s just that the male hormones always need to be higher for a healthy balance - because when a man’s female hormones start to increase, his testosterone lowers. Basically, too many emotions for men lowers testosterone, which causes “female” emotions like love, tenderness, and happiness, to become negative, and so men who have dominant female hormones instead feel anger, hurt, fear, and anxiety when they connect with their emotions. “Anytime you’re arguing with a woman, you’re afraid,” John says. Women do not feel this fear, but it’s there, and it really manifests as defensiveness for men. This causes

(Breather) I’ve been seeing a lot of content and sitting back; since I’m not a health expert, I felt I had nothing urgent to contribute. But lately, I’ve been thinking about the way life has changed, and so suddenly. Earlier this month, we were barnstorming Las Vegas for basketball games and checking out a magic show, attended a concert in Nashville, went to Graceland in Memphis, and were sampling bourbon in New Orleans. I felt a minimal personal connection to the news I was reading; I have to confess to a flawed mindset about the early news of the virus and the suggestion of social distancing. I was taking Dr. Bruce Lipton's Biology of Belief message to heart (more on that later), and refusing to live in panic and fear of contracting the virus. If you’ve listened to my shows highlighting Dr. Lipton’s work about how thoughts affect cell function (part 1 here and part 2 here), you’re familiar with the fact that stored negativity, fears, and anxiety elevate stress hormones, suppress immune function, and can cause illness... such as cancer and stress-related heart attacks. Healing with the power of the mind is profound, so check out books like Mind over Medicine by Lissa Rankin if you’re interested in learning more. I usually have a pretty positive mindset and in hindsight, I didn't fully appreciate the concept of contributing to the exposure and transmission to those who are weak and vulnerable. The Spring Break partiers in Miami might want to take heed. We are now being forced out of our self-absorbed dispositions to think about how our behavior impacts others globally. This is a huge positive takeaway and hopefully shift in consciousness for the future of humanity. Maybe more tolerance and acceptance will arise out of this, who knows? Also, something to keep in mind: not all youth are degenerate, insensitive partiers. There was a great LA Times article from UCLA baller Natalie Chou about how she’s been getting dismissive looks on the airplane because of her Chinese-American heritage, which she says has given her a slight sense of how her black teammates might feel every day. Chou also points out how inappropriate it is to call it the Chinese virus, especially certain leaders, considering it’s a global virus. Here are some things I’ve noticed so far have really helped me retain my positive mindset while dealing with this massive global life disruption: Challenge yourself to move away from complaining and focus on the positive. Anytime the slightest thought of ‘hassle” (“Oh man, this is totally messing with my spring break!”), I jump right to gratitude. Things could always be worse. Yes, the economy is taking a major hit, but people are resilient and will do their best to recover. We have survived worse as a society. My mother tells stories of growing up on the Oregon coast during WWII and following orders to turn off all lights after dark so enemy planes would not know where the coastline was! Outdoors: viruses thrive and transmit in colder temperatures (that's why this occurred during winter and cold/flu season) and because people gather more indoors. I’ve noticed more people out on my usual trail runs and hikes, including kids. At least for some, there seems to be more impetus to get out of the house and get some fresh air. A simpler life: Life is a lot less stressful when you’re not running around doing errands and attending public events. Of course, this is not going to go on forever, but find things to be grateful for, instead of complaining about what you can’t control. Heightened productivity: I’ve had more time than ever to work on book writing and other content since life is simpler and more focused. Watching more digital entertainment than ever before (Curb Your Enthusiasm Season 10!). Greater appreciation for social connection in the experience of social distancing. More awareness of how illnesses are transmitted. I try not to be a germ freak, but I can sometimes err on the other side of being oblivious or in denial. I'd also suggest that we were all in denial, every step of the way. The President did “an abrupt turn” from saying it was business as usual to sayin, ‘We gotta shut down.’ Maybe everyone was dragging their feet one step behind optimum due to economic fears? Incredible gratitude for public servants on the front line, including Dr. Steve at Urgent Care, nurse practitioner Marie at Urgent Care, nurse Frances taking care of high risk populations near the epicenter of the disease outbreak in Seattle, and Dr. Katie dealing with administrative aspects as a medical executive... Back to early comments about going from personal to global, how about staying away to put less burden on first responders? Gratitude extends to people at grocery stores and restaurants staying open. In Bruce Lipton’s The Biology of Belief, he notes that “your thoughts affect cellular function at all times.” Here are some other interesting details: Viruses thrive in the respiratory tract in the winter, d

I discovered Luke’s Life Stylist podcast a few months ago and was immediately drawn in. This guy is open, authentic, and vulnerable in his exploration of cutting edge health and spirituality practices. If you listen to his inaugural show, you will be captivated by the wild and crazy ride he’s been on to arrive at his position today as a popular health leader. Luke’s past includes a hardscrabble youth of rebellion, a rock and roll Hollywood lifestyle that turned into a downward spiral, and a remarkable awakening into first, sobriety, and later, a deep exploration into biohacking, natural healing, meditation, and spirituality. I wanted to get Luke on the show so you can become acquainted with his efforts on the Life Stylist podcast, and he definitely hit a home run. Listen to his commentary near the end about manifesting wealth - a beautiful encapsulation of concepts that you might initially resist or even recoil if they are presented poorly. I definitely was motivated, inspired and focused when Luke explains that to manifest the life of your dreams you must first live in gratitude for your current circumstances. Thinking that “things” like material wealth or even a love relationship will make you happy will keep you stuck in ruts. The next step is to envision yourself having what you desire, with great clarity and specificity, and also a deep acknowledgment that you deserve it. This is a wide-ranging and highly enlightening show that will really get you thinking and perhaps even plotting your next step toward the life of your dreams! TIMESTAMPS: Brad introduces his lifestylist podcast guest. [02:05] Luke’s background is varied. How did he become a lifestylist and what is that? [07:45] Motivated by pain and suffering, he had a spiritual awakening at age 26. [10:48] Luke went from being in the fashion industry to doing podcasts in health and wellness. [14:58] It’s important to be aware of a lack of balance in your life. [18:41] The electromagnetic field around us is dangerous. [23:21] A lot of the obsessive behavior in Luke’s life comes from his past life in addiction. [26:55] It is recommended that when you try to add new things like supplements, do it one thing at a time and see how it works for you. [27:40] Because of his spiritual work, Luke has had access to memories from the past such as not being able to stand up for himself. [29:09] Most of the time we are walking around reacting to things that are programmed behavior. [38:41] It would be good to have no fear while you look for your true authentic self. [40:37] Make plans, like a vision board, that will go into your subconscious right before sleeping. [45:14] Should one share their goals with others or keep them secret? [48:29] Intention is everything. Learn how to make gratitude a state of being. [53:44] You achieve as much success as your subconscious mind believes you deserve. [57:47] As the areas in life keep expanding, you fill up space with gratitude to fit that level of achievement. [01:11:04] You need to acknowledge that you are not in control of the results of your labor. [01:13:04] John Gray works to educate people on relationships through both scientific and spiritual eyes. [01:16:57] Generally speaking, females lower their stress by talking while males lower their stress by withdrawing. [01:20:49] Life is all about human connection and love. [01:25:02] LINKS: Luke Storey Ayahuasca Ceremony Kunalinga yoga Biology of Belief The Big Leap Ben Greenfield John Gray David Deida Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) We’re wrapping up with the final, fourth part of this series by focusing on stress, sex, and biohacks for increasing testosterone. STRESS. Reducing stress is crucial, as too much of it (negative stress, as opposed to challenge-related stress) or worrying will depress the immune system and reduce testosterone production. In fact, when Dr. Ron Sinha was on the show, he said that FOMO (fear of missing out) actually has metabolic consequences! Try to get away from depressive and anxiety-inducing thoughts simply by calling them out - Dr. Ron even suggests saying out loud, “There I go ruminating again!” to yourself, just to make sure you can catch the moment you start to spiral into a loop of thinking and worrying about past or future events. Think of it this way: when cortisol (the flight or fight hormone) is regulated, that gives testosterone a fighting chance at becoming optimized. Cortisol and testosterone antagonize each other, so monitoring your stress is key because when you have high cortisol levels, nothing you do to help regulate your testosterone will work. Show guest John Gray, author of Men are From Mars and Women Are From Venus, says that males should try their best not to get out of their calm, cool, and collected default mindset. A female’s “deepest biological drive” is to feel safe and protected by her male partner. The dominant male biological drive is, unsurprisingly, to be that hero and keep their partner safe and protected. But, as John notes, while our culture and society has changed greatly since our early days as humans, our biology has not changed. So now, females need to be primarily protected from their partner’s anger, not other, external sources of environmental danger. And how do you protect females from your own anger? How do you avoid those terrible fights that seem to spring out of the smallest issue and stop your relationship from becoming a war zone? SEX. Here’s the deal: having a healthy sex life can either boost or trash your testosterone - it all depends on how you do it. Frequent sex is a good idea, as it is healthy and can boost testosterone. From a physiological perspective, having sex increases testosterone levels, which promote libido, strength, energy, aggression, and competitiveness. From a relationship perspective, it helps you feel bonded and connected to your partner, and also creates a positive feedback loop, because high sexual frequency creates higher desire. German scientists actually found that having sex or even just having an erection causes your circulating testosterone to rise significantly - and having one in the morning can goose your natural post-dawn testosterone surge. However, keep in mind that an excess of anything can have harmful effects. There is a big discussion about whether too frequent ejaculation is healthy in the long term, something John Gray also brought up during our conversation, as there is compelling authority that ejaculation control and discipline improves men’s health, vigor, longevity, and sexual vitality. A study done in Japan and published by the US National Library of Medicine and the National Institutes of Health found that after 7 days of not ejaculating, men’s testosterone levels reached 145.7% of the baseline. The interesting thing is that they didn’t observe significant fluctuations from the baseline on days 2 through 5. The research also showed that the peak levels were at day 7. Also, after ejaculation, John Gray suggests males actually get up and leave their partners in order to take time for themselves and engage in problem-solving or challenging activities, which actually boost testosterone. BIOHACKS FOR INCREASING TESTOSTERONE Cold thermogenesis: Invest in a chest freezer or start by taking some cold showers. Make sure to keep your testes cool; wearing loose clothing helps. Dr. Oz suggests sleeping naked! Red light therapy: There’s tons of science (as well as years of use in beauty salons) that back up just how amazing red light therapy is for regenerating skin. It also increases cellular activity in the testicles. Be sure to get a 650nm red laser light, and that it doesn’t get the testes hot! You only need to do this for 10-20 minutes. Sun exposure: Recent research has found that Vitamin D increases androgen receptor activities in men (see my previous episode explaining this concept here), and male reproductive tissue also has Vitamin D receptors, so make sure to go outside to get some sun, even if it’s for 10 minutes! Ben Greenfield has also got some crazy, next-level things you can try: Electro muscle stimulation on your leg muscles: this helps up regulation of androgen receptors. PMF therapy (pulse electromagnetic therapy): At a low frequency, this counters the adverse effects from your cell phone and frequent WiFi use. Studies show sperm count is lower when your phone or laptop is near your genitals. If you have an iPhone, an Otterbox case really helps. PRP injections, stem cell injections, and GainsWa

I have the privilege of sitting down with a true game changer in the world of health and nutrition, Dr. Shawn Baker. Yes, this guy is breaking world records powered by meat. He shattered the masters 500-meter world record on the Concept 2 rowing machine, something gym-goers across the globe are familiar with. What’s more, Shawn claims that at age 53, his performances and recovery rate are superior to when he was in his 30s and 40s. During that time, he was an elite, drug-free power athlete, winning US and world championships in the Highland Games. Today, Shawn is one of the top-5 fastest rowers in the world of any age! How can an aging athlete perform at the highest level in sports requiring extreme power and explosiveness - stuff we are supposed to lose as we age? Shawn credits a switch over to a carnivore-style diet in 2016 with helping him alleviate an assortment of athletic aches and pains (he was an elite level rugby player in his youth, competing in New Zealand and all over the world with the US military) and prompt a spike in performance. Shawn had a long career as an orthopedic surgeon in the military before devoting his efforts to helping others heal through carnivore-style eating with his current operation called MeatRx.com. In this show, you will hear Shawn convey a simple and scientifically supported strategy of narrowing your food choices to alleviate an assortment of inflammatory and autoimmune conditions. Shawn keeps things simple by sitting down to a couple meals a day of mainly meat (~# 3 pounds worth) and perhaps some eggs and salmon as desired. If you are suffering from any kind of nagging health condition, or are a peak performer looking for a competitive edge, Shawn presents a very compelling case for at least trying out a carnivore-style eating pattern for 30 days and looking for improvements. Today, in the age of confusion and controversy in the diet scene, Shawn lets his athletic performances, his scientific and medical expertise, and his rapidly growing community of success stories speak for themselves. Enjoy the show! TIMESTAMPS: Dr. Baker is in the 50+ group and doing amazing athletic feats which he attributes to diet. [03:10] His dietary journey included paleo/primal, all sorts of diets, then to carnivore. [09:01] The idea of carnivore diet goes back many years. [12:35] The propaganda that is out there on carnivore can be confusing. [14:12] Shawn claims that many of his aches and pains have been alleviated. [16:25] What is going on, scientifically, when a person switches over to carnivore? [18:53] Get the junk out of your diet no matter what path you are on! [22:05] The scientific studies on diet vary and are difficult to draw conclusions from. [23:28] Does red meat really cause disease? What about sugar? [26:29] How can we define what is healthy? [29:46] Testosterone level is a marker for the aging processes. [35:30] A good longevity marker is to see if you can run one mile at age 50. [40:17] This concept of biological age is strongly validated. [43:34] As one ages, is it important to change training or recovery times? [45:21] Shawn has set a lot of world records. [51:20] The carnivore diet has many components are variables. [55:29] It is hard to tell if you are getting better if you feel good. What do you compare with? [01:02:51] Try it for 30 days then add foods back to see you it affects you. [01:04:20] What is Shawn’s daily eating pattern? [01:07:42] The disease management industry is sick. [01:11:06] LINKS: Dr. Shawn Baker Mikhaila Peterson Dr. Zsofia Clemens and Dr. Csaba Toth Dr. Craig Marker podcast Professor Stuart Phillips Jack LaLane The Carnivore Diet. Dr. Paul Saladino MeatRX.com Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) Last week we talked about optimizing testosterone through the right kind of exercise and specifying your diet to include superfoods (organ meats, pastured eggs, SMASH fish, and monounsaturated fats like avocado and coconut). But how do you factor in carbohydrates in a healthy way? How much should you eat a day, and when? My suggestion is: honor your natural appetite. If you are craving carbs, then just eat some carbs! Just be careful about what becomes a habit (see the lessons I learned from my Fatty Popcorn Boy saga). Also, Ben Greenfield recommends that you restock glycogen and optimize your hormones with nightly carb refeeds. Think of it as a “Best of both worlds” scenario - you bank lots of fasting hours and eat mostly keto meals, but then you can enjoy family time and liberal carb intake (100-150 grams, even up to 200 grams!), which ensures restocked glycogen and gets insulin to move adaptive hormones into receptor sites. In fact, these feast and famine cycles are gaining popularity, which is funny since Art DeVany said back in 2006, right out of the inception of the ancestral health movement, that, “We are most human when we don’t eat.” Interestingly, prolonged fasting drops testosterone and HGH (human growth hormone), but refeeds actually spike it higher. Now that we’ve covered testosterone boosting tips like exercise, sleep, and diet, it’s time to discuss supplements. If you’ve already done a little research on this subject, then you already know that there are tons of supplements out there that all pretty much claim to be magical testosterone boosters. But are any of them actually effective? That’s why I’m proud to stand behind my MOFO supplement. Made of desiccated and dried organ meats, this supplement is basically like a meal (or a snack) in pill form, because it’s made up of the most-nutrient dense organ meats. MOFO is so effective because we use the specific organs that have cofactors and molecular bio directors (a fancy way of saying the chemical agents contained naturally in animal organs are believed to heal the same target organs in your body). A traditional physician may balk at the idea, but in reality, people, like the Native Americans and Chinese, have used organ meats as a healing modality for centuries. Natural/Herbal Supplements to try: Magnesium and Zinc (but only if you are exercising and sweating heavily). Vitamin D: Most of us are deficient in magnesium and Vitamin D. Make sure you’re getting enough sun exposure! Boron Creatine: One of the most proven supplements ever for muscle building and recovery, it’s also good for older athletes. Since you can’t absorb too much at one time, just mix a little in water - take 5g per day, but in two doses of 2.5g. Cacao powder: You can also eat cacao nibs, or add some cacao powder into your morning coffee. Or, try making a cup of creamy hot chocolate using my favorite cacao powder from Organifi. Maca root/maca powder Longjack Fenugreek Pycnogenol (pine bark) Tribulus Estrogenic Influences to avoid: Plastic bottles and food containers. Soy, corn, and flaxseed contain 100 times more estrogen than any other foods. All-natural skincare (sunscreen) and eco home cleaners. Parabens, phthalates, and PCBs: Found in shampoos and conditioners, these are easily absorbed into the body and unfavorably affect testosterone/estrogen ratios. I personally like to use Mrs. Meyer’s cleaning products for home and Dr. Bronner’s soap for personal care - classic, affordable, easy to find, and most importantly, a high quality, clean product that actually works and doesn’t disrupt your hormones. Yes, there are a lot of toxic products out there, but fortunately there are many companies that do care about your health, so you just have to do a little research to find which option works best for you. TIMESTAMPS: Remember that sleep, strength training, and diet are important for supporting testosterone. [03:10] Where do carbohydrates fit into the picture? [04:11] If you're trying to drop excess body fat, the most simple and direct way there is to minimize insulin production in the diet and upregulate fat burning accordingly. [08:11] Honor your natural appetite. [10:19] Are supplements good for you? MOFO supplements have natural organ meats in them that target specific organs. [13:22] Magnesium and zinc are important and most of us are deficient in this. [16:44] Vitamin D is a huge cancer risk factor. You must have exposure to the sun. [18:35] Creatine is a bodybuilding supplement but not just for bodybuilders. [22:55] Brad talks about other supplements that can support your testosterone level. [24:37] Estrogenic influences are in our environment. The worst are the plastics that touch your drink. [27:46] LINKS: Dr. Cate Shanahan Ben Greenfield Dr. Phil Maffetone Dr. Peter Attia Dr. Tommy Wood Dr. Paul Saladino MOFO Weston A. Price Foundation Vitamin D Solution ORAC Organifi Maca Root Pine Bark Triobulus Estrogeneration: How Estrogenics are Making You Fat, Sick

Get ready for an immersion into the crazy world of EMF! Brian Hoyer is a geobiologist behind the company ShieldedHealing.com and he is going to walk us through the science of the voltage-gated calcium channels and how EMF’s promote stress hormones and free radical damage, and what you can do to protect yourself. Don’t worry if some of the terminology is over your head, Brian does a great job keeping the dialogue understandable and offering practical solutions at every turn. I learned a ton in this episode, and am inspired to take action on a top-10 list of immediate steps to take to make your home safer. You’ll get the list at the end of the show. Here’s a quick big picture view of the issue at hand: We are bombarded with unnatural electric and magnetic frequencies in high tech modern life (hence the term EMF) that mess with our cellular function. Specifically, EMF causes our calcium channels to open, causing calcium to flood the cell and generate free radicals. No bueno. This free radical production spikes the prominent stress hormone cortisol. The EMF issue is drastically more destructive at night because this is when we exit sympathetic mode and (ideally) enter parasympathetic dominance to facilitate rest and repair during a good night’s sleep. Hence the discussion zeroes in on optimizing your bedroom environment. That’s right, you don’t have to get overwhelmed and further stressed about ditching your office job or your cell phone! You will be super-motivated to clean up your bedroom environment though. Here’s the top-10 list of immediate things you can do to minimize the damaging effects of EMF: Airplane Mode: Turn cell phone to airplane mode overnight. If you are an on-call physician like my sister Dr. Kate Kearns, go ahead and turn off Cellular Data in the Settings menu (iPhone) instead. WiFi Off: Turn router off at night: Don’t worry, the Internet will be there in the morning! Unplug: For all plugs near your bed, use a wireless remote control outlet so you can turn off a whole power strip at once. Ethernet: Use long ethernet cable for internet instead of WiFi when possible. Incandescent: Get incandescent bulbs of maximum wattage (150w) to avoid the harmful flickering of LED and fluorescent bulbs. Power bank: If you insist on recharging your phone at your bed, use a power bank instead of a plug. Battery laptop: When working on laptop, try to operate off battery power instead of plug to minimize EMF. Molecular hydrogen boost: Put some H2 Elite tablets into water and drink like Alka-Seltzer. It does some immediate cellular cleanup. Supplements can really help with detox and free radical damage. Some of the leading suggestions are NAD for anti-inflammatory. Liver and bone marrow help with methylation. Transdermal magnesium oil is one of the most urgent supplement needs for all. Get outside: Getting the electrical energy from the sun and the earth is the healthy kind of electrical charge that helps optimize cellular function. TIMESTAMPS: Brad and Bryan examine what is happening as technology advances with 5G. Is it a good advance? [03:06] What is the effect on the human body of these cell towers? [09:01] When your cells sense a voltage shift, it causes inflammation. [12:04] There is little dispute in this information. [14:37] This damage to your cells is more severe at nighttime than during your busy day. [18:22] There are eight hours at night that your body does healing therapy. You don’t need to be connected. [22:45] Often the electrical wiring in your home has not been done correctly. [24:32] You can create an ancestral sleep environment with curtains and paint. [29:39] REM is your brain resetting. This can be disrupted when your sleep is disturbed. [32:48] How does one paint this shielding paint in the rooms they want? [34:44] You can start by unplugging. [36:31] Is there a way one can opt for lowering the pulsing electricity coming into the house? [44:44] The Smart Meter creates dirty electricity. [45:51] Is there a way to filter the dirty electricity that solar panels create? [50:05] People vary in their sensitivity to electricity. [52:14] What about grounding sheets? [54:47] A home assessment would be the best way to check to see if your home is healthy. [56:43] Aside from home inspection, there are things the individual can do. [59:26] We think we are saving the battery on the laptop by plugging it in. Should we unplug laptop? [01:03:02] A red light is incandescent which is much better for you. Get the highest voltage incandescent light bulb possible. [01:03:39] Hydrogenized water floods your bloodstream and helps protect you from exposure to EMF. [01:10:40] LINKS: Shielded Healing Dr. John Ott Building, Wiring, and Grounding Romex Ouraring Smart Meter Dirty Electricity Molecular hydrogen Elysium Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio

(Breather)Here we go! Part two of this four-part series will continue to focus on what you can do to naturally increase testosterone, by utilizing these easily applicable methods to your diet and exercise routine. Strength training and sprinting are great ways to build up testosterone levels. The best form of strength training is anything that emphasizes lower body compound movements (meaning, something that requires a complete range of motion, rather than isolated movement, like doing leg extensions while sitting on a chair). Squats and deadlifts are great at activating androgen receptivity in the legs, which boosts testosterone optimization. Here’s a simple workout protocol you can try at home: 6 reps with a challenging weight, taking two minute rests between sets. A couple sets of deep squats every day doesn’t take a lot of time, but makes a huge difference. Finish with a “partial range of motion” that has some good receptor site activation. I randomly discovered that if I hold the deadlift hex bar a little below the top, and bend my elbows and knees and hold that for 20 seconds, that is not just good for muscle stimulation, but for stimulating androgen receptors as well. Forced reps are also recommended for when you are fatigued and just need an assist, as this has been shown to recruit muscle fibers and androgen receptors. Let’s not forget about the importance of cardiovascular exercise! It’s key that you do cardio correctly, which means doing the majority of your cardio at or below your maximum aerobic heart rate. When it comes to exercise, regular sustained (at least an hour of) brisk aerobic exercise three times a week will help raise your testosterone levels. Daily is better. Cycling, Hiking, Walking, Swimming, and Running are all good aerobic exercises to increase testosterone levels. This aerobic exercise should be at a level to increase your heart rate. Why not try being a part of a sports team?! Let’s talk about recovery. Recovery is an essential component of weight training and long aerobic exercise. If you overtrain - meaning you don’t allow your body to recuperate adequately between training sessions - your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina. Interestingly, completing and facing challenges is definitely something to engage in if you want to boost testosterone. Competition raises the sense of mission, sharpens your focus, increases metabolism, gets juices flowing and with it, testosterone production. John Gray says males need to constantly regenerate and restore testosterone levels, since they are so easily depleted by high-stress, modern life, as well as dysfunctional relationship dynamics. So how does John suggest you rebuild your testosterone levels? By going out into the world and “taking cave time.” This means tackling challenges and engaging in problem solving, since men are biologically wired to conquer their environment. You have to do something that honors your biology and the fundamental elements of what makes us human. “Do something that scares the shit out of you every day,” says Ancestral Supplements founder, Brian Johnson. Next up is diet, which is of course, extremely important for your hormones, as the food you eat determines whether or not your body will optimize insulin production. When you’re eating too many processed carbs, sugar, and grains, your body produces excess insulin, and that excess insulin removes testosterone from your bloodstream. So if you notice you’ve gained that all too common spare “tire” in your midsection, that’s a sign that your body is suppressing testosterone production. Visceral fat around the abdominal organs indicates there is not only excess estrogen in your body, but excess inflammatory hormones as well, which is why cutting junk out of your diet and lowering insulin is so important. You want to put the focus on superfoods: organ meats, pastured eggs, SMASH fish, shellfish with zinc, like oysters, monounsaturated fats (seeds & nut butters, avocado, and coconut). Some people don’t know how to prepare organ meats or just aren’t into the taste, but that’s ok, because there are great supplements out there, like my MOFO Supplement. I also have some great tips for preparing organ meats and making them palatable in my cookbooks, Keto Cooking For Cool Dudes and Carnivore Cooking For Cool Dudes. One of my staple recipes is a grass-fed liver burger and an omelet made with egg yolks and sardines - packed with nutrition, delicious, and easy to make. Even though I was already eating a super healthy diet, upping my organ meat game really made a huge difference in my energy levels, and it’s one of the best ways to increase nutrient density in your diet. And a quick note about protein: obviously, you want to ensure you’re getting enough of it, but here’s the thing: it’s actually quite difficult to become protein deficient (unless you’re following a very restrictive di

What an amazing experience to catch up with Matt Maruca, a wondrous young expert in all things ancestral health. Matt has focused his efforts particularly on the wide-ranging harmful effects of blue light exposure and how you can mitigate it starting right now. Only 20 years old, Matt has been on a six-year obsession to reclaim his health, which started to decline in middle school with routine diet-related suffering such as digestive pain/gas/bloating, acne, and recurring migraine headaches. You will be inspired to learn how a member of the younger generation has leveraged the power of the digital age to overcome the hazards of the digital age amongst today’s youth and instead go deep into self-exploration, progressive health practices and even starting a thriving virtual business that he operates amidst his frequent global travels. I caught up with Matt at his most recent home base of Tulum, Mexico, tee’d him up and turned him loose. If you have young folks in your life that you can urge to listen to a podcast about health, choose this one. Matt puts some amazing pieces together starting with trying to cure himself after striking out with mainstream medical approaches; making some important intuitive observations about people with less technology and more natural health practices in Bosnia-Herzegovina (hint: the women have more attractive figures, especially breasts); and exhausting his attempts to optimize diet and then turning his attention to blue light exposure as the missing element of healthy mitochondrial function. Early in the show, Matt offers an important insight that really stuck with me: if something is wrong with your mitochondrial function, you won’t burn fat well, and you’ll default back to a carbohydrate dependency diet. Mitochondrial function is believed by many progressive experts to be the essence of health and longevity, or alternatively the origin of your demise. Hence, beyond diet we must investigate all ways to optimize mitochondrial function, especially becoming more closely aligned with our natural circadian rhythm. Simple takeaways from Matt’s message: Follow your own passions and honor your own voice; the traditional path of industrialized education is not for everyone. Align with your circadian rhythm by getting direct sun in the morning, not too much artificial indoor light during the workday, strict protection from excess blue light in the evening, and honoring digestive circadian rhythm by not eating too much at night time. Matt’s company is called RA Optics - named after the Egyptian god of sunlight, RA (pronounced “Rah”). Check out the stylish pairs of both daytime blue light blockers and evening blue light blockers, including prescription options! I just started using RAOptics evening blue blockers with my computer vision prescription and the experience is exquisite. Previously, I’ve tried to be devoted to using inexpensive orange or yellow tinted UV lenses after dark, but the cheap lenses cause a bit of distortion - tough to use with a computer! With my RA Optics prescription computer lenses, I have more compliance with my goal of using evening eyewear, and can enjoy a mellow computer use experience early in the evening and not disturb my melatonin production later. Visit RAOptics.com to learn more about his unique daytime and nighttime blue light blocking eyewear, and use the discount code “Brad” for 15% off your order! TIMESTAMPS: Matt shares his struggles as a very young person with health issues and talks about his early journey into using natural solutions to solve his health problems. [07:15] When he was doing the paleo diet, in just one week of trying to clear up his acne, he actually had a complete elimination of his gut issues, allergies, and headaches. [09:55] As a young man who was running 20 miles a week, he had to learn to slow down. [14:04] Looking for a cure of his acne, led him to his discoveries for his other physical ailments. [19:04] While fixing his diet, he learned about the artificial light exposure problem. [21:42] It is not easy to do this switching over, even when you try very hard. [25:28] Some people don’t even know what good health feels like. [27:13] Mitochondria are the cellular engines and play a more important part than we realize in your health. [28:29] Sleep disruption and artificial light are the main drivers behind sleep disruption. [35:18] When Matt was living in Bosnia and eating their cultural food, he realized he wasn’t having gas and bloating. [39:27] Women with healthy bodies are not only more attractive, they are in better able to have healthy pregnancies. [42:38] By Matt’s senior year of high school, he was able to have a start-up for optics. [46:53] So just by being exposed to artificial light after the sun goes down or not being exposed to sunlight in the morning, we're completely disrupting this against circadian rhythm. [50:52] The time of day that you eat your meals is affecting your circadian rhythm. [57:12] The RAopti

(Breather) Testosterone is the ultimate male hormone for peak performance (both physical and cognitive) as well as anti-aging. You might consider it a benchmark for how well you meeting your assorted diet, exercise, sleep and stress management objectives. In part one of this four-part series, I’ll cover the things you can easily do to help your body boost testosterone naturally and see quick results. That's right, you can go from low to bro' in a short time when you make some positive lifestyle changes. Check out this article, How I Doubled My Testosterone Naturally for more information on how I went from being in the clinically low percentile all the way up to the 95th percentile for my age group - simply through employing ten tips that I'll be covering in three consecutive Breather shows. Here are the first three from the list: HOW TO BOOST TESTOSTERONE NATURALLY #1) SLEEP The first thing you have to do is ensure you have a routine of regularly getting enough sleep. Lack of good sleep is probably the number one reason for compromised testosterone levels. Full sleep enables the body to repair and recover. The highest release of hormones into our bloodstream, including Testosterone, occurs while we sleep. (Read more here for 12 Tips to Good Sleep). Dr. Jack Kruse’s brilliant circadian clock article is a great resource for everyone and anyone. Did you know that the best time for sex is 9-10am? And when it comes to workouts, 2:30pm is ideal, since you experience a hormone boost from 12-3pm, as HGH and other adaptive hormones flood the bloodstream (hormone rejuvenation). Dr. Jack also emphasizes the importance of sleep, especially during that 12-3am period: “These are the anabolic times for sleep when we are rebuilding our proteins and recycling our cellular contents. They are three of the most important hours in all human biology. If you miss them, you can bet you have several neolithic diseases for sure. Why do you ask? If these three hours are not reached enough during our sleep cycle, autophagy is never optimized and cellular repair does not occur in our cells. This means we are using old broken down parts in our cells as the next day arrives at 6 AM and cortisol rises again to wake us up.” #2) EXERCISE Chronic exercise is one way to surely cause burnout and mess with your body and your testosterone levels. Still, exercise is vital, so it’s all about maintaining a healthy balance and knowing when you’ve pushed it too far. Try incorporating the following tips into your workout routine: Sprinting Sprinting is extremely beneficial as it up-regulates androgen receptors, which bind to testosterone, testosterone itself, and growth hormone. But keep in mind that longer does not equal better here - podcast guest Craig Marker's view on HIRT vs HIIT is that sprinting over 20 seconds causes oxidative damage and cellular damage, with long recovery for minimal extra return. So, there’s really no reason to, except to prepare for extreme competition, since a true sprint is just 20 seconds (or less!). Ben Greefield suggests a 6 second sprint if you really want to increase your testosterone, as a 6 second sprint will burn pure ATP in the muscle cell. Once you get to 8-30 seconds, you start burning lactate, then glucose at the 30 second-2 minute point. Beyond that, you’re burning a combination of glucose and fat. Long recovery time is crucial - you can even take as much as a 10-1 recovery rate, meaning a one minute rest between sprints. Since I started doing this, my sessions are so much better and I enjoy easier recovery, with longer rest and fewer reps. You can also try a Carol bike, rowing, or anything else short and explosive. #3 CUT DOWN ON SCREEN TIME I’ve talked about the importance of cutting down screen exposure many times (see Tania Teschke’s Advice For Protecting Your Health in Today’s Polluted World). Get vigilant about EMF exposure, get your blue-light blocking glasses on, and watch out for your hand-held devices - do not charge them in your bedroom! - this is key. Especially at night - because this ties into my #1 tip, which is getting enough (and quality) SLEEP. Nothing will disrupt your sleep like even the smallest amount of light exposure, which suppresses your melatonin production and keeps you up all night, thus ruining your sleep, which in turn, affects your hormone balance. For additional references, check out Dr. Jack Kruse, my show with Ben Greenfield (which has tons of great content about boosting testosterone), as well as Ralph Teller’s book, Natural Health - Peak Performance - Longevity Lifestyle, and stay tuned for Part Two, Three, and Four! TIMESTAMPS: There are two important testosterone blood tests: serum testosterone which is the total, and also free testosterone which is the amount circulating in your bloodstream. [03:47] Chronic exercise is one of the ways you can trash your endocrine function. [05:30] If the female has an optimal level of testosterone, it also optimizes estr

Dude was a champion runner in his youth, then went down the tired road of decline to become an overweight, fatigued office worker with 45 pounds of excess weight. A portal opened by way of his exposure to the incredibly awesome sport of Speedgolf. After Dude’s first round, he was hooked! But he was also awakened to the idea that carrying around an extra 45 pounds was not helping his performance. Duly inspired, Dude dropped a quick 25 pounds with a traditional calorie restriction and regimented exercise approach. Then he stalled and started looking for a better way that would enable further progress. Dude did some careful research and planning and decided to adopt the Primal Endurance approach to his weight loss and endurance-related goals for Speedgolf. Boom! Dude dropped another 20 pounds in short order using Maximum Aerobic Function (180-age) training and a low-carb, Primal-style eating strategy. From his entry point as a dude trying to lose weight, Dude has gone off the deep end of health research and lifestyle practices. He talks about the dangers of blue light exposure and how to mitigate it. Did you know your computer screen is four times as bright as the midday sun? Blasting your eyeballs with this powerful artificial light source, especially after dark, can result in all manner of hormonal dysregulation. In particular, you will mess up your appetite and metabolic hormones such that you crave more sugar and store more fat. Enjoy this wide-ranging discussion with Primal Health Coach Dude (or watch it on YouTube!) as we cover weight gain and long-term weight loss and the importance of protecting yourself from blue light exposure, as well as Dr. Robert Lustig’s book The Hacking of American Mind (which I covered in a previous episode) that apply to Dude’s own personal experience with healthy living. We ask ourselves: how much should we worry about things like EMF, without letting our awareness create more stress and negativity? Can fasting be the most effective way of recovering from grueling endurance performances? Dude may not be a household name pushing a hot new book or product, but hearing real people’s stories about living real life on the edge will be very inspiring and informative. He ends the show by delivering five quick tips to improve your health and daily energy levels - things that are simple, easy to apply, and do-able for anyone! TIMESTAMPS: The constraints of modern life have impacted our ability to take care of ourselves [7:20]. How Dr. Robert Lustig’s video Sugar: The Bitter Truth, changed Dude’s life [15:45]. Brad and Dude share effective parenting tips and talk about setting boundaries for kids growing up in the digital age [23:15]. The Biology of Belief and letting go of childhood programming to take control of your life [30:45]. Brad and Dude talk about applying The Four Agreements to daily life [38:30]. “Humans have a great propensity for fooling themselves” [47:15]. Why 4am meditation sessions will rejuvenate your body better than sleep [48:30]. Why Dude thinks we were never meant to eat high quantities of vegetables [55:50]. How plant foods factor into our dietary history and Dude’s weight loss journey [1:00:15]. Studies show you don’t actually need glucose for your brain [1:11:10]. Dude lists his top 5, life-changing health habits [1:20:50].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather)In this breather show, I focus on the advice from experts that truly have changed my life, as well as my relationships. All of the advice is centered around what is most important to all of us: love and relationships, and living a happy, peaceful life aligned with our values. Highlighting the most integral messages and beliefs from visionaries like Dr. Wendy Walsh, Deepak Chopra, Dave Rossi, Dr. Robert Lustig, and more, this episode will show what you should be doing more of, as well as what you should be doing less of, to be truly happy in your life and relationships. I always come back to Deepak Chopra’s 4 Daily Intentions. These four intentions are simple but powerful. Every morning in meditation, he reminds himself that this is how he wants to live his life: Joyful Energetic Body: No toxic people, job, substances. He’s also become a plant-based and has little or no meat. Loving Compassionate Heart: People want Attention and Acceptance as they are. (Even Trump! See how he was able to speak to people’s hearts (crazy thought, right?) in his specific way, making them feel seen, sparking and emphasizing the collective insanity among his followers - how else would he have gotten elected? By giving a huge amount of people attention and acceptance as they were). Reflective Quiet, Alert Mind: This is how you access Intuition, Creativity, Vision, and Imagination, and are able to live life in a state of flow and have peak experiences. Lightness of Being: No resistance, no anticipation, and no regrets. Operate by the standing conclusion that there is no explanation for anything. And a little note about #3: Do not force positive thoughts. Dr. Chopra says that being exasperatingly positive is another form of stress. and can actually cause a turbulent mind. This was a big revelation for me — you can lose touch with your emotions, and fail to examine your present situation, weaknesses, and best possible future direction, all because you’re trying too hard to stay positive in a situation that is clearly causing some negative feelings or reactions in you. Instead, learn to listen to your intuition in those moments, because there is value in negative emotion, which is that it allows you to make adjustments based on what and how you are feeling. Without this contrast, how would you ever be able to consciously direct your life to go where you want to go? Two time Get Over Yourself guest Dave Rossi says that when you experience stress, fear, or pressure, redirect your thoughts to your values and your vision. Fake it till you make it, if necessary. Just do something about it! Since the subconscious mind is trained through repetition, winning behaviors no longer require a ton of discipline or commitment. And how about this great quote from Get Over Yourself guest, Seth Godin, who said, “The decline of our personal momentum might be the great untold story of our time. That electronic media, incoming, ‘breaking’, please reply, didn’t you see that, react right now, click here… this has a cost. And the cost is our internal drive to initiate, instead of to just react.” Let’s talk about the great work of writer Kris Gage, who writes for Medium.com, and wrote Good Love Is Boring, in which she argues that “boring is beautiful” and that good love is, “like honoring one another as our own people. Like a relaxed connection. Like respect, and lightheartedness, and calmness. Like eye to eye, and shared rapport. Like going on loving even when we’re at our most hurt, or most angry, or most anything. Like never playing the victim — or thinking in terms of how we hurt or what we don’t get. Good love is like mutual self esteem, and self-love, and self-care; like taking responsibility for own emotional wellbeing, owning what’s ours, and coming to each other with fairness. Good love is like an abundance mentality, and good love is like unconditional warmth.” Speaking of a healthy mentality, I talked about Dr. Robert Lustig’s mind-blowing book, The Hacking Of The American Mind, on a previous show, because it will make you completely rethink the way you think about your mind and how you operate on a basic, instinctual and biological level. When pursuing instant gratification, dopamine hits, and you flood the brain’s dopamine receptors. This suppresses serotonin pathways where you achieve happiness and contentment, and you are left with a high possibility of spiraling into addiction. Once you start to trigger dopamine pathways, you’ll find yourself needing more and more of the same in order to get that pleasurable hit. Powerful corporate interests are highly incentivized to hack our dopamine pathways, and do this through a variety of ways, although the following are the most popular: Sugar Digital technology/hyper-connectivity - especially social media Caffeine Marijuana and street drugs Antidepressant and painkiller Rx drugs Chronic/extreme exercise high Video games Porn addiction Another great person to consult on these matters is our pa

Mark and I go way back to our days on the professional triathlon circuit where Mark was the greatest triathlete on the planet and an absolute master of one of the most difficult and grueling sports imaginable. Mark had an evolved approach that was based on intuition, leading a balanced lifestyle, and competing with tremendous focus and intensity. He rocked two nicknames: the first, Zen Master, was for his thoughtful approach and injection of spirituality into the art of triathlon training and competition. His second nickname was Grip, short for “grip of death” which was what happened when you would take a bicycle training ride with him. You had to hold on to your handlebars for dear life because this guy routinely would open up the throttle and keep it open for as long as necessary to break the mightiest of men. Mark also knew how to disappear from the high-energy training scene in San Diego or Boulder when he detected his training and recovery energies to be even slightly out of balance. He was one of the earliest athletes to stress the importance of an intuitive and balanced approach rather than a straight-ahead macho approach that is more prevalent in sports involving suffering. Mark has a tremendous amount of raw athletic talent for swimming, biking, and running, but it was his thoughtful approach that set him apart from other big machines on the circuit. That said, it’s important not to sensationalize the zen mastery story too much, which seems to have happened frequently in endurance folklore. Mark did not use voodoo magic and incense meditation to win races. He won because he worked extremely hard, was smart in the way he trained, and pushed himself beyond the normal thresholds of pain that limit humans and into a higher dimension of intense suffering. Personally, I learned a lot from observing how Mark conducted himself as a professional, and how one could alternatively be an absolute beast of a competitor, but also a calm, centered, thoughtfully chill dude when he was off the racecourse. Yes, the complete package of Zen Master and Grip was virtually unbeatable. Mark won all over the world at all distances. He dominated the World Long Course Championships in Nice, France, winning in 10 of 10 visits and regaling the crowd at the awards ceremony by accepting in French. He raced much less than the typical pro on the circuit, but when he showed up, you knew it was going to be a tough race. Alas, Mark’s career was not without disappointment and raw failure. Despite being one of the very top guys since his first pro race in 1982, he was cursed again and again at the sport’s biggest race, the Hawaii Ironman. Six-time champ Dave Scott had his number; Dave had the uncanny ability to peak for Hawaii despite inconsistent results and numerous injuries at other times of those seasons when he won in Hawaii. In Hawaii, Mark’s first six tries involved lots of valiant efforts, podium finishes, big leads and breakdowns, but never victory. Pressure was mounting over his career accordingly, like a golfer anointed “best player never to win a major.” Mark even graced the cover of Kellog’s Ironman cereal but couldn’t close the deal. Alas, the stars aligned for Mark in 1989 where he narrowly beat Dave Scott in the legendary Ironwar—the greatest triathlon competition of all time where these two guys, at the peak of their careers, battled side by side for eight hours, destroyed the course record and beat third place by several miles—literally. Listen to the great show with both Mark Allen and Dave Scott as they reflect on the great battle of 1989 and offer never before told behind the scenes observations about what it’s like to deal with the pressures and expectations at the highest level of professional sports. Mark’s inaugural Hawaii victory launched him into beast mode and he won in his next five tries before retiring on top in 2005, becoming the oldest Hawaii Ironman winner at age 38 and beating his own record time. Today, Mark has a thriving multisport coaching business, hosts Fit Soul Fit Body retreats with spiritual leader Brant Secunda (based on the life lessons of the Huichol Indians), and likes to shred the local surf break near his home in Santa Cruz, CA. You will not find a more thoughtful athlete than Mark, and this show is sure to entertain and inspire. Mark has been on a ton of podcasts talking about his triathlon exploits (including my own Primal Endurance show a few years back), so this show is a little different. Actually it was a syndicated production destined for both the Get Over Yourself podcast as well as Mark’s clever new YouTube program called Shed Talks. Yep, I cruised down to Santa Cruz and went into his shed filled with nine surfboards, a bunch of old-time magazine covers and ironman souvenirs, and a makeshift studio with perfect lighting to record with Mark. You can watch us interview each other on Mark Allen Shed Talks, or enjoy the recording on this podcast. I tried to unplug a bit from the tal

(Breather) Have you ever wondered just how much physical stress and emotions affect your body? Referencing back to a previous show with Dr. Ron Sinha, who has worked largely in the affluent Silicon Valley area, I talk about how psychological conditions can have a serious impact on your health, regardless of how “big” or “small” whatever problems you’re dealing with might seem. The point is: stress is stress, regardless of the source of that stress - the impact on your health is the same. Which brings me to the related concept of the hedonic treadmill. The hedonic treadmill (or hamster wheel) is a preset thermostat for your own intrinsic level of happiness. So let’s say someone was wired to be generally unhappy from childhood. If that person wins the lottery and becomes instantly rich, there would be a momentary rush of happiness or a thrill, which over time would return back to your preset thermostat level of happiness. Studies of lottery winners show that they don’t respond to ordinary situations or everyday events with an inflated level of bliss. The treadmill refers to how individuals are constantly spinning on a wheel where they seek outside pleasures, hoping that will somehow reset their thermostat to a higher level of happiness. “Maybe if I leave this job and join a start-up, run my own business, make more money, get a nicer car, or push my kids harder so I can live through their success, then I’ll be happier…” Angry, dissatisfied, unhappy, selfish people don’t all of a sudden become peaceful, happy, selfless individuals as a result of positive changes in their financial or personal situation. The converse is also true: If you are wired to be happy and more resilient, then sudden adverse changes in your health or your finances may temporarily move your happiness levels lower, but then you snap back closer to your pre-programmed levels. Again, in my neck of the woods, there is a tremendous focus on constantly driving towards external goals to hopefully reset the thermostat. This rarely ever works. As a matter of fact, it just creates sequentially greater and greater expectations that result in temporary highs, but then you’re back to your preset level of dissatisfaction. “All these years of hard work and sacrifice, yet I still feel like this.” Sound familiar? I’m by no means encouraging you to demotivate yourself or your kids, but for every moment you set a high goal, take time to appreciate all the surrounding moments, achievements, and gifts you take for granted. If you are pushing yourself or your loved ones towards external goals and setting higher and higher expectations while consistently sacrificing nutrition, exercise, sleep, social connection, nature connection, and mindfulness, then you are chaining yourself to the hedonic treadmill and not making progress towards a more fulfilling life. I deliberately have learned to set really low expectations for most events and personal interactions in my life, and it really has made a huge difference for me. If expectations are not met, no worries, and if they’re met or exceeded, then I feel joy and gratitude. Here are some tips that are seriously helpful when you find yourself faced with this issue: 1) Identify. Label rumination when it happens… “There I go ruminating again.” 2) Categorize. Be familiar with the common rumination movie themes you replay in your head like if-then, great expectations, and social comparisons. 3) Externalize. Grab some popcorn (a handful of nuts would be healthier!) and watch ruminating thoughts like a movie. 4) Detach and Distract. Rumination is sticky and it will pin you to your office chair, your couch or your bed, so you feel helpless and paralyzed. You literally become a victim or prisoner of your own thoughts. Immediately detach yourself from your rumination environment and then positively distract yourself with exercise, reach out to a friend, read a book you enjoy, do something creative, get out into nature, etc. Mondays are days I’m most susceptible to rumination and the simple act of working in a public place like a coffee house rather than in my solitary office makes a huge difference. 5) Be Present. Remember I said that ruminating about the past is linked to depression, while ruminations about the future are tied to anxiety. The space in between is the present and mindfulness practices like meditation help bring you back to your center. 6) Pause and Reflect. Become the wise elder every now and then. Ask yourself if you’re constantly running on the hedonic treadmill and forcing your family down a similar path. Prioritize your mind and body and encourage those you love to do the same. Remember, you cannot reset your thermostat through incessant material pursuits and external goal achievements. 7) Get Help. For many, the rumination movies continue to dominate their lives despite using some of the above techniques. There are past experiences and traumas that have become strongly embedded into our psyche and need to b

Welcome back Dr. Paul for show #2! Our first discussion messed with my head forever, as the case Paul presents for a nose-to-tail carnivore diet is extremely compelling. Paul peppers his rapid-fire commentary with scientific terms that may escape you, but he does a beautiful job framing the discussion around two big picture insights that may change your life: #1: Plants are not necessary for human health and may be detrimental or extremely detrimental to many folks. The highly touted “antioxidant” and “super-nutrient” benefits are misrepresented and misinterpreted. #2: Animal foods have vastly superior nutrient density to plant foods, so emphasizing them in the diet delivers better performance, recovery, disease protection and satiety. Dr. Paul’s new book, The Carnivore Code, is a detailed look at all the scientific rationale and benefits of eating nose-to-tail animal foods. But he also offers some valuable first-hand knowledge by sharing the results he’s gotten from personal experiments he’s done - like his attempts to incorporate some plant food in the form of carbohydrates (kabocha squash, to be exact) into his diet. Dr. Paul was curious if adding some squash into his diet would help with his post-workout recovery, and how he would feel after a few days of eating a little bit of it. So, Dr. Paul added kabocha squash into his life, three separate times, for a few days at a time each time. And how did he feel after having it, even when it was just for a few days? Not any better - in fact, kind of worse: less focused, emotionally “jittery,” and hungry. Yes, it turns out that adding carbs made Dr. Paul’s satiety go way down and he found himself way hungrier, much more often. So, back to the regimen of bone broth, bone marrow, and steak he went! And, unsurprisingly, he found that he felt amazing when he went back off of plants - he had improved mental clarity and focus, as well as tons of energy. And the hunger? Gone. Clearly, if you want proof of what works best for you, you’ve got to 1) examine how you feel and 2) pay attention to, and respect the science and history behind the human diet. Unfortunately, we seem to have an “epidemic of autoimmune disease” in the US, as Dr. Paul points out, and what is even at the root of all of it? Think about people you know - your friends, your co-workers, your family….we all know at least one person who’s been suffering from an autoimmune illness or a psychiatric disease for a long time, and if they’re not getting better, then it’s time to realize that it very well could be the plants - because of the toxins they contain. For a lot of people, plants are a huge trigger, and the main problem is that they don’t even realize it! And even if they do, the idea that plants are toxic and harmful to your health is extremely difficult to handle if you’ve spent your whole life believing that you’ve got to eat your greens to stay healthy. But, as Dr. Paul explains: “It is micronutrient density that determines our quality of life - and how do we get the most of that? In animal foods.” TIMESTAMPS: Dr. Saladino’s opinion is that we don’t need to eat fruits and vegetables. [03:11] After eating only meat, He actually felt worse when he reintroduced vegetables into his diet. [06:05] Paul eats about one gram of protein per pound of body weight. [08:20] The quality of the calories we use affect the way our body responds. [10:45] Losing weight is not about eating less food, it is about eating different food. [14:55] Food affects illness and disease in a huge way. [18:55] There is much controversy between carnivore diets and plant-based foods. What is wrong with veganism? [22:34] There is genetic variation in how well we tolerate plant toxins. [25:43] If you are insulin resistant, you either need to go high carb/low fat, high fat/low carb, or mixed macronutrients with caloric deficit. [27:44] You can correlate the size of the brain with the amount of B12 in the body. [31:58] Fruit is a special case that we can consider with plant toxins. [35:18] Vegetables like broccoli, kale, collard, cauliflowers when chewed, it’s kind of like super glue. [37:34] Paul debunks the Blue Zone. [46:55] Curcumin has been shown to affect many things negatively in the human body. [49:21] Plant foods are survival foods. [52:28] We can feed everyone beef in the US entirely by using grass feeding. [55:22]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Morning routines are all the rage these days, with lifestyle gurus claiming that you can crush all the objectives in your hectic day if you can just do some badass stuff after you wake up. Some of the hype has become ridiculous, and I recite the suggestions from a viral video by a prominent peak performance guru that numbers 15 things to do in the morning. Enough already, let’s get real. In this show, I offer some simple suggestions to make a morning routine a reality. Tips include: making a full commitment that you deeply believe will help you, including a fun factor so you get instant gratification as well as long term health benefits, and applying the skills of repetition and endurance to turn your routine into habit - no motivation or willpower necessary. Practically, I suggest you start your day with some form of movement, expose your eyes to direct sunlight and do something that helps you focus (like reviewing/creating your To-Do List). And by all means, do not forget the #1 rule: avoid reaching for technology first thing in the morning (like 84% of Americans do!). If you want to get super badass, consider a cold exposure session to develop focus, discipline, and resilience against all other forms of stress that lie ahead in your busy day. There are actually a lot of options here, and it’s up to you to figure out what works best for you - but the main object is sticking to it. Enforce healthy habits, stay on schedule, and commit to carrying out the tasks that you know will keep you in a focused, productive state. TIMESTAMPS: Brad questions some others’ suggestions. Do we really need to make the bed in the morning? [02:57] Brad recommends his routine which is fun and energizing and not intimidating. [07:28] Number 1 is: make a commitment of five minutes. [08:38] Number 2 is: Make it fun and make sure you get some sun. [09:37] Apply the attributes of repetition and endurance instead of relying on motivation. [11:07] Get moving in the morning. [13:32]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Sharon is the Founder and CEO of Bonafide Provisions, makers of the number one selling frozen bone broth in America. We will learn all about the amazing amino acids present in bone broth that support gut health, deliver a collagen boost for healthy skin and nails, and help rebuild broken down connective tissue. Sharon will detail how to make bone broth at home in the correct manner, how to discern what is quality and what is crap at the store, and how bone broth helped her child go from sickly and ADHD-diagnosed to a life of robust health. Prior to starting Bonafide Provisions, Sharon was a certified nutritionist specializing in a whole foods approach to health. She describes mechanisms in the digestive process whereby the presence of an agent on our tongue sets off an efficient chain-reaction of nutrient assimilation. She asserts that the best way to obtain the nutritional benefits of any agent (vitamin C, etc.) is through real food. In her practice, Sharon implemented the cutting-edge GAPS protocol to patients with great success, most notably with her own son. GAPS stands for Gut and Psychology Syndrome and emphasizes the importance of the gut-brain connection in holistic healing. The gut and brain communicate via the enteric nervous system. Interestingly, in fetuses, the gut and brain originate from the same matter before they split off and progress into a fully formed brain and intestinal tract at birth. GAPS has been shown to be highly effective in addressing assorted mental health conditions that are typically addressed with medication, including depression, anxiety, ADHD and conditions associated with the autism spectrum. The rationale here acknowledges that dopamine and serotonin are largely produced in the intestinal tract, not the brain! What’s more, stress often manifests in the gut, such as the butterflies associated with nervousness. When you suffer from the common malady of leaky gut syndrome, it has a profound adverse impact on your mental health. This is the absolute cutting edge of medicine today, and Sharon weaves the story into the discussion around bone broth because bone broth helps heal leaky gut! Some key beneficial agents: Glycine: helps with protein digestion and fat absorption Glutamine: a potent amino acid that gut cells use to produce beneficial mucus for a strong gut lining. Bone broth battles leaky gut! Proline: An essential component of collagen to promote cell repair, healthy skin and joints. Bone broth is the best source of collagen — straight from the animal’s joints! Glycosaminoglycans: Often touted by Dr. Cate Shanahan, when you ingest these agents, they head to the areas of your body where they are needed most, where you have weakened or insufficient joints and connective tissue. Interesting historical tidbit: Bone broth was a staple of the human diet in recent generations, but the massive cultural shift to processed food that occurred around 1950 led us to disgracefully neglect bone broth. After life returned to normal after World War II, marketing forces pushed women out of the kitchen, enticing families with the convenience of TV dinners and later the explosion of fast food restaurants across America, as detailed in the iconic book, Fast Food Nation, written by Eric Schlosser. Dr. Cate Shanahan specifies the year 1950 as a cutoff for being reared with a decent diet prior, or a shit diet after that. Indeed, elderly folks today can harken back to their younger days when meals were home-cooked and prepared from scratch, and sweets, treats, and sodas were celebratory indulgences instead of dietary centerpieces they are today. How to make your own bone broth: Find joints or knuckles—the more joint material, the better! Chicken feet are particularly rich in collagen. Make sure you get organic/grass-fed/pasture-raised bones for the same reason we want naturally raised meat. Bone broth is keto friendly being high protein, moderate fat and low or no carb. If you add other ingredients such as veggies or sauces, you will alter the macros obviously Cook animal bones 18-48 hours on low heat. Sharon says the Instant Pot shortcut is not a great idea here, so use your Instant Pot low heat function or a Crock-Pot or best yet a giant saucepan. Ideally, you want a 10-to-1 ratio of water (make sure it’s filtered) to bones. Use a few tablespoons of a chelating agent like apple cider vinegar, which will help extract nutrients from the bone matter. If your broth is gelatinous when it’s cooled, you have succeeded! How to shop for quality products: Commercial “broth” products are devoid of the quality nutrients and basically a watered-down version of the actual bone broth. You should actually call this stuff “stock,” fodder for a liquid base of soup. Read labels! Bones should be on the ingredient list. You should see a prolonged cooking time specified on label or on website, and certified organic designation as well. This entails organic products all the way through the factory. Bone broth is

(Breather) Lots of great stuff to cover today as I continue to go through all of the great questions you’ve submitted so far. We start with a question from a listener who challenges me to name the many things that I find more important to endurance success than the particulars of workouts and scheduling, so I spout 7 things quickly in response. I then share from recent success stories, including improved sleep from honoring digestive circadian rhythm and improving inflammatory conditions with dietary restriction. And what kind of dietary restriction do I mean, exactly? Well...of course, it all depends on the individual. For some people, that means eliminating certain foods that trigger inflammation. But for others, it just means working on timing and adjusting the way you schedule your meals, but not changing anything about the food itself - just switching to eating earlier dinners, for example. I also stress the importance of cultivating your intuition (in all areas of life, duh) when it comes to fitness and diet. Knowing how to employ your intuition will always serve you well because it allows you to go with the natural flow of things. So instead of forcing strict, regimented workouts set at specific times on yourself, try to balance honoring your commitments with an understanding and respect for your body’s natural needs, which are for rest and relaxation, balanced with a healthy exercise regimen. I then explain how to reconcile the seemingly disparate training approaches of aerobic-based versus explosive efforts found in a Crossfit Endurance workout (listen to my show with Brian MacKenzie for more details). I also talk about how consuming lectins may be triggering inflammation that worsens skin-conditions, like vitiligo, and how the elimination of night-shades can help with this problem. As I get down to the last few questions, I realize how many of them have had a similar theme, which is balance. How do you balance intuition with a set schedule? How can you begin to manage stress and rest most effectively? And how do you reconcile two diametrically opposed perspectives, like Primal Endurance vs CrossFit endurance? How do we move forward when there are things in our life that seem to contradict each other, or when we don’t quite know how to proceed? We get over ourselves and our negative internal chatter, and remember the importance of having a healthy perspective! Take advantage of support from your community, from your family to your friends, to your colleagues to your neighbors, because that’s what makes all the difference in the world in terms of your performance and your mindset. Just don’t get caught in the trap of stressing about not doing enough. We’re all doing the best we can (and if you’re not, simply recognize it, and make adjustments!) so, remember the importance of continuously committing to BALANCE. There is a time for action, just as there is a time for prioritizing resting and recovery. Do yourself a favor, and let yourself fully experience the benefits of both. Thanks for the thought-provoking questions! Keep ‘em coming by emailing [email protected]. TIMESTAMPS: David is asking about workout scheduling. What is the order of importance? [03:57] It interferes with our circadian rhythms to have this constant technology available. [05:30] Stress/rest management is so important for a balanced life, especially for an athlete. [07:13] Have a healthy perspective on setting goals. [08:22] Having a supportive family, community environment, or training partners makes your training more doable. [09:50] Cultivate intuition over a regimented schedule. [11:17j Think about the “breakthrough workout.” It should be the centerpiece of your training. [12:10] Morning flexibility routine keeps Brad in a stronger position to do other things the rest of the day. [13:04] Clean up your diet. [14:42] Ward is telling about what he discovered that, despite going keto, carnivore, changing sleep hygiene, he was still having disturbed sleep. The timing of eating was the secret. [16:46] Felix is asking about the skin disease of vitiligo which is believed to be caused by an intolerance to lectins. Eliminating nightshade vegetables from the diet can help with many conditions. [21:15] The next question is how does a middle-aged novice trainee reconcile two diametrically opposed viewpoints like Primal Endurance vs CrossFit endurance? [24:51] The two viewpoints go hand in hand, but the emphasis needs to be rest and recovery. [29:50] Holger in Germany mentions how many studies there are on diet that will support anything. It’s confusing. You have to see what works for you. [31:57] Brian shares how he is living with ulcerative colitis but living the Keto lifestyle has kept him off meds for 8 months. [34:38]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.co

(Breather) This show is inspired by a great article by Andrew Merle titled, “What Is Success Anyway?”. The author offers 7 insights that I cover with my added colorful commentary. Hopefully this show will get you thinking: Can money buy happiness? (research says only to a certain, seemingly low, point), and what is success anyway? According to Merle, success feels something like this: doing work that you love and living a long, happy, and healthy life. And yeah, that money can’t buy you happiness stuff is totally true - the fact is, once you’ve been able to cover all your basic needs (food, shelter, etc), money can’t produce the same kind of feeling of happiness in you - you plateau, basically. This is because consumerism locks you in a never-ending cycle of wanting more, more, and more...and you’re never satisfied. Small choices, like opting to make coffee at home instead of going out to your local Starbucks, will seriously add up in savings over time. Not only that, but look at what it’s doing to our planet! Simply appreciate what you already have, instead of constantly trying to collect more stuff. Remember - it’s just stuff. We live in a world where the new model of something is always just around the corner. There are always updates and upgrades, always something to buy - and there’s always a company out there trying to get you to spend your money. No wonder these things cannot give you sustainable happiness - the only joy they bring is fleeting. Real happiness comes from the substantive things in life - like making connections, engaging in or building community, service for others, living with passion and purpose... This is precisely why overworking yourself and overpacking your schedule absolutely destroys productivity and messes with your personal happiness. Research actually shows that once you’ve exceeded 50 hours of work per week, your productivity is seriously challenged. Push it to 55 hours, and your productivity basically drops off a cliff. Why? Because there’s no balance when you’re working without socialization. Social relationships are the #1 driver of happiness, so we have to work on creating, and maintaining that work-life balance. Otherwise, you’ll find your work suffers - when you’re overworked, your energy is low, your concentration is sluggish, your abilities are decreased. Who wants to work in a state where you’re barely functioning? No one can produce good work under those conditions, but unfortunately, it’s very common in our consumerist and capitalist-driven culture. No wonder the countries that rate the highest on the “happiest people” scale have an average workweek of 37 hours! And check this out: Europeans tend to vacation way more than Americans, who average only 11 days of vacation time a year. Compare that to studies that have shown 6 weeks of vacation time a year is optimal for happiness...clearly, we’ve got some catching up to do. One radical takeaway from this piece was the statement that happiness causes success, not the other way around. First, you gotta get happy, because 1) duh, it feels good and 2) because that’s what leads to success. Yes, we’ve had the formula backwards for years, and now we know: success does not bring happiness. Success follows happiness. That’s why we have to be super mindful about balance - because no one wants to have any regrets on their deathbed about how they balanced (or didn’t!) their personal life with their career. So why not start incorporating 5 habits into your day that Merle claims will boost your happiness? These habits will effortlessly get you into a positive and happy mindset, which is the key to happiness and success because having a negative and discouraged attitude will only get in the way of you manifesting your dreams. Start doing these 5 things daily, for 21 days, and see how your life changes: Write down 3 things you are grateful for. Journal about a recent positive experience for 2 minutes every single day. Engage in (not strenuous) cardio, like brisk walking or jogging. Meditate, even if it’s just for a few minutes each day. Start your day by emailing/writing a 2-minute note of gratitude/thanks to a friend or colleague, or compliment someone you admire. The most important lesson I garnered from Merle’s writing was this: your true nature and highest calling is to promote happiness. When you think about life from that perspective, things seem simpler and easier. Is it really that simple? Nothing ever is, but the bottom line is: everyone wants to live a happy and healthy life. If your true nature and highest calling is to promote happiness, then how fun is that? Enjoy this show, and don’t forget: stay positive, remember to widen your perspective on any situation (meaning, just get over yourself), and promote happiness among your friends, family, even the people you pass on the street. A little kindness truly goes a long way, whether it’s to yourself or to others, it does matter. Every action has an impact, so why not slow

I catch up with my old-time triathlon compatriot Andrew MacNaughton, who retired from the pro circuit a year before I did, which made him that much smarter back in 1993-1994. This show is a wild ride covering a huge array of health, diet, and peak performance topics. Most of the insights have application to all health enthusiasts, but we get a little technical here and there talking about sophisticated training matters, such as Heart Rate Variability (don’t worry, my BradBeat HRV App at the ios store is simple and user-friendly, as is this GOY Podcast episode about HRV.) Andrew kicks us off with the sensible but minimally respected premise that “Health and Fitness don’t really intersect much” and off we go. Andrew talks about his precise experimentations with different kinds of diets, and how your eating patterns might line up with your body type. We discuss the dangers of holding on tightly to rigid beliefs and the benefits of thinking critically and remaining open-minded. This is especially relevant when reflecting on “scientific studies” being the end-all. As we’ve seen so many times, a study can be devised to achieve just about any conclusion, especially when there are special interests involved! We talk about the pleasures of racing shorter distances where you can go faster and feel like an athlete instead of just “endure.” At the end of the show, we get a little revv’d up with some emphatic admonitions to make healthy choices, reject the horrible cultural influences toward laziness and indiscriminate dietary standards. Andrew proposes that making “sacrifices” such as getting up for an early workout, or cutting pizza and beer out of your diet, don’t really need to be seen as sacrifices, and are best viewed as choices. Conversely, when you fail to achieve the bare minimum respectable standard for food choices or exercise output, you are making the ultimate sacrifice of your health, because you are most certainly headed on a journey of pain, suffering, and accelerated demise. This show will get you thinking and hopefully get you focused to make some changes in your basic diet and exercise habits for healthy living. TIMESTAMPS: Health and Fitness don’t intersect very well. [04:38] In general, health is diet and sleep, while fitness is fitness. You can choose one or the other. [09:26] Age is not really a factor when you are in your 20s but as you age…… Andrew felt he didn’t rest enough. [13:20] There shouldn’t be a need to urinate in the middle of the night. [18:28] Diet success is dependent on body type. [20:21] Some vegetarians are carboholics and could probably make healthier choices. [26:55] In trying new diets, it often seems they are good for a while, and then they are not as great as you thought. [28:52] There are seasonal variations. [30:04] We have to continue to be on this quest. The information is constantly changing. [34:45] How does the training differ in preparing for a race for six weeks or 24 months? [38:01] Going fast is more fun and harder than going long and slow all day. [41:20] The 60-year-old body just cannot do what the 20-year-old body can. [45:16] If you can hit this very low baseline of two and a half hours a week of very moderately paced cardiovascular exercise, you have an A+ in cardiovascular health. [49:23] Jump up and down 20 times a day and you preserve your bone density and decrease your risk of breakdown. [53:45] Andrew’s daily routine is effortless. He changed from “have to” to “want to”. He does nothing that isn’t fun. [57:50] Dehydration gives you a bad attitude. When it’s hot and humid, you have to go a little bit slower. [01:01:35] What are you sacrificing by not being as healthy? What foods that you believe are too great of a sacrifice to give up? [01:07:10]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) This show will help you understand the importance of perseverance (aka grit) and illuminate how easily youth are getting off track today due to the addictive nature of dopamine triggers (reference my breather show about Dr. Lustig’s new book, The Hacking Of The American Mind, for details). Some great parenting and personal reflections come through in this episode, one being just how important it is to let your kid get angry, frustrated and so forth, but never discouraged. I share the story of a life-changing conversation I had with my son when he was in 7th grade and feeling completely burnt out from basketball. After he abruptly quit the team, he felt terrible and just totally down on himself. Even though I didn’t have all the parenting tips I have now, then, I knew that it was crucial that I communicate one lesson to him: do not be discouraged. We have to let our kids feel out all their feelings, but we cannot let them spiral into a web of self-doubt, which is easy when you’re feeling emotional. But that’s what you’re there for - to help them see what works and what doesn’t, and to show them where to draw the line with certain behaviors. Since dopamine overdose downregulates serotonin, constant praise actually creates a terrible cycle for your children. According to studies, people who are on the receiving end of way too much praise are the types who “quit when the going gets tough.” This is a problem because it causes one to miss out on the intermittent reinforcement that comes with failure - that is what teaches the brain that frustrating spells can be worked through. But children who are complimented too much don’t develop persistence - no wonder, since they’re told how fabulous they are all the time, they have nothing to work towards! In fact, in college-aged kids, esteem-building praise has been linked with a noticeable drop in their grades! So watch what you say to your kids, and when you do praise them, make a point to praise the effort, not the result. Consider cooling off a bit and placing less importance on your kid’s everyday doings and struggles. Perhaps tone down efforts to boost your kid’s self esteem and let it happen naturally. Maybe do the same for yourself, getting over yourself and being mindful to deliver maximum effort and be a good person. Land the helicopter, praise the effort, don’t comment on everything, and place the emphasis on being a good person and other important character attributes. Yes, it’s a bit different from old-school ideas about effective parenting, but guess what? That’s why it works! This episode will alter your communication with your children for the better, open your mind to alternative methods of parenting, and change the way you look at praise. Maybe your kids are all grown up now, but remember that it is never too late to change your methods. Or maybe you’re not a parent yet, but these lessons are still applicable to your own feelings about yourself and your childhood. Ask yourself, what generation of parenting was I raised in? Research what kind of parenting was thought to be “superior” back then, and try to identify how that has affected you. Maybe there are some things so deeply programmed in your psyche from your childhood that you don’t even know how far those roots reach. You might also find my show with Anat Peri, who hosts personal transformation retreats, very helpful, as she focuses on healing patients by going as deep as possible into their flawed childhood programming. Just remember: no one is perfect, and no one is a perfect parent or child. But we can all work on the ways we approach failure and success, and a huge part of that is simply getting over yourself. TIMESTAMPS: You must never get discouraged and get down on yourself. [03:54] It’s okay to quit. [06:31] Research suggests overpraised kids’ primary concern becomes their image. [07:21] We become dopamine addicts and can learn to respond to failure with grit. [08:59] Young people, especially males, become addicted to porn and video games. [13:54] Parents do not need to make the kid’s life their life! Parents can be supportive and caring without giving up their own lives. [15:27] The wise parent can learn to redirect, not fix, the child after a disappointment. [18:01] High self-esteem is not necessarily the winning ticket that we think it is. [20:11] Athletes who are doing well struggle with getting over yourself concept. [24:37] Offering praise has become a sort of panacea for the anxieties of modern parenting. [28:34] We want the kids to call the shots. {30:23] The most important thing in life is to be a good person. [33:23]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Keto is Krazy, man! Everywhere you look there's a new book, video or Internet article about the amazing ketogenic diet and the magical results you get if you just ditch carbs! Can keto live up to the hype? Well, yes it can, but you have to do it the right way, otherwise, you’ll just be in for a stress hormone binge followed by a crash and burn. Regardless of your level of awareness about keto, this show is a great resource. I start from the beginning and describe why keto is so beneficial to health and longevity, including disease protection, improved cognitive function, , reduced inflammation and oxidative stress (these represent the essence of disease and accelerated aging), and the rapid and efficient removal of excess body fat. Next, I walk you through the comprehensive, multi-stage process as detailed in our New York Times bestseller, The Keto Reset Diet and Keto Reset Mastery Course. First, a 21-Day Metabolism Reset where you escape carbohydrate dependency and progress toward fat- and keto-adaptation. The Keto Reset approach is lauded because it encompasses other lifestyle factors such as movement and physical fitness, sleep, and stress management. If you are exercising in chronic patterns, deficient in sleep, or living a hectic, hyperconnected lifestyle, these behaviors will push you back into sugar burning mode. After the 21-Day Reset, I describe the fine-tuning period where you track your ability to fast and feel comfortable. If you can eat your last meal at 8 pm and last until 12 noon without calories, maintaining peak cognitive function, mood, and energy levels, you are ready to try keto. The next step is a focused, six-week period of nutritional ketosis. When you complete the Keto Reset journey as described, you avail a lifetime of benefits from becoming metabolically flexible - being able to burn a variety of energy sources, especially ketones made in the liver and stored body fat. It sounds great, but we need to sort through the hype and misinformation about certain keto strategies and macronutrient ratios, and how to avoid common pitfalls and backslides. For example, the trend toward heavy and deliberate fat consumption in the name of keto misses the essential point that keto is a genetically programmed survival mechanism designed to fuel the ravenous brain when you are starving or extremely restricted in dietary carbohydrates. Keto is a way to avail the long scientifically validated benefits of fasting without having to starve yourself, and the best benefits of keto come from fasting and caloric efficiency – not fat bombs. I detail how to optimize your sodium and electrolyte intake, which can leave you feeling generally crappy and blaming it on macros instead of micros (micronutrients.) I also talk about the importance of toning down your overall exercise energy output when you start keto to prevent muscles and brain from getting into a tug-of-war for the same precious energy source of ketones when they are suddenly without their lifelong primary fuel source of glucose (from dietary carbs.) This show is deeply informative and illuminating, but always in plain talk so you can grasp the concepts with needing heavy prior knowledge. If you are thinking about keto, this show will give you the essential tools to succeed without the nonsense of the keto flu that some people describe as inevitable. It’s totally not true, and if you are struggling and suffering in your path to keto, you need to change things up, perhaps take a few steps backward and get healthy and metabolically efficient before worrying about aggressive macro guidelines. When you finish listening to this show, you will breathe a sigh of relief, realizing that keto is not complicated, not brutal, and incredible health and metabolic benefits are within your reach. TIMESTAMPS: Ditching carb dependency is the starting point. [03:58] Ketones are a much cleaner burning fuel source than glucose. [07:23] Brad uses the analogy of a campfire to show what happens at the cellular level when you’re eating junk food. [10:38] It is our default human factory setting that we are fat-burning beasts. [13:06] There is a step-by-step approach to follow to do this right. [14:01] One of the worst things in our modern American diet is high polyunsaturated vegetable oil. [16:14] What about rice and lentils? [18:23] You have to get the insulin production down. [20:36] You have to make this transition gradually and understand what you are doing. [23:46] We advocate for a comprehensive lifestyle approach because other elements of life are relevant to your ability to transition. [25:47] When thinking about exercise, realize that the miles on the road or trips to the gym, though important, first think about just moving every day. [27:20] Don’t overdo it when you workout. Workouts do not need to be more than 30 minutes. [29:20] Strength training needs to be brief, intense, and explosive. [35:59] Integrate sprinting into your game. [36:59] If you have a defici

The Get Over Yourself podcast is branching out into the topic of parenting tips, whoopee! In 2007, I read a landmark article in New York magazine called, "The Inverse Power of Praise—How Not To Talk To Your Kids." It forever changed my perspective about parenting and I referenced the insights on a daily basis for years after. You might be surprised to learn that you actually have less of an influence on your kid’s success than you think, considering there are so many other influences, like their peers, along with their own innate qualities, that factor in much more than you do! Some of these suggestions will be shocking and deeply thought-provoking. Your mind may be blown to realize that lavishing effusive praise might do your kid more harm than good; that innocent comments like, “You’re a great athlete,” or, “You’re so smart,” can make your kid become averse to challenge and progress. It sounds crazy, but when you try too hard to set your child up for success, you’re kind of doing the opposite, and instead setting them up for failure. Of course, we all want our kids to know that we see their best qualities, but acknowledging those things too much and focusing only on what it is that is “remarkable” about them will never do them any favors. Instead of praising the end result, praise the effort that went into the process - your child will respond and react to that kind of positive reinforcement in a way that’s much more productive for their growth. This episode will give you some great tools and tips to improve your parenting skills and emphasize the research-proven effective strategies like praising effort that leads to improvement over end results. Also, check out my previous show with New York Times bestselling author Ashley Merryman for related details. TIMESTAMPS: You have less influence on your kid’s success than you realize. [03:00] Sometimes we don’t realize the damage our good intentions cause. [04:44] Should every kid get a trophy? [08:30] The kids often attach their self-esteem to a compliment you’ve given. [09:33] Kids are smart. They learn early on what attributes they have. [12:18] Allow your kids to fail and encourage them to keep trying. [15:53] When so say, “I’m proud of you” to your kid, you are taking the accomplishment away from him or her and turning it on to yourself. [16:37] Make your praise specific and sincere because general praise often has the opposite of the intended effect. [18:30] Sometimes it’s best to be silent until the kid wants to talk. [23:00] Comparing one kid to another is probably the worst thing you can do. [26:15] Overpraised elementary school kids who equate success with innate ability instead of effort, struggle. [28:31] Experiencing failure is a good learning experience because it builds resilience. [34:41]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In part 2 of my conversation with Tawnee, we start off with a discussion about cold therapy and heat therapy. As many of you know, cold plunges have been an integral part of my daily routine for some time now, so I share a few choice tips, as well as some of the many benefits that I’ve been getting out of my daily practice. People have been doing this in Finland for many, many years, so clearly there’s something to it, but how do you do it exactly? Is there a right way and a wrong way? Is cryotherapy worth all the hype? Is it really an instant cure for anxiety? The answers to those questions are no, and yes, and soon, you’ll get way more information about the subject as I’m actually currently working on a book all about this ancient healing modality - there is still so much to learn about the benefits of cold therapy, as well as the best methods to use for maximum effectiveness. This segues into a discussion about heat therapy, and I tell Tawnee about the home sauna I’ve recently invested in, which I have been using frequently and really enjoying lately - so simple, and the perfect companion to a cold plunge. Speaking of cold water, Tawnee entertains us with some great stories about life on the road aka VAN LIFE! Can you imagine taking a cold shower when you’re in a van while it’s 40 degrees outside? Yikes! But as Tawnee explains, the main thing that got her through the icy shower was knowing that, since cold water is a hormetic stressor, the cold shower was actually good for her. You know what else is good for you? Not being tied down to having to eat regular meals as your main source of energy. We also talk about how I was actually advised by my doctor to “eat more healthy food” and why I advocate for being extremely strict, dedicated, and committed to the purity and quality of your diet, instead of just trying to discipline yourself through the use of “moderation.” I see “moderation” as a pretty ineffective method when you think about the fact that we are the fattest nation by far. As William Davis explains in his book Wheat Belly, the gliadin protein in gluten actually stimulates your appetite and causes you to eat more...and he’s not talking about eating a tiny snack here and there, he’s talking 300 calories per day more! My thoughts on moderation are, when these things like sugar and gluten are so powerfully addictive, how can you even really indulge in them moderately? It’s such a slippery slope... There’s a reason why Dr. Robert Lustig says a little bit of sugar leads to a lot of sugar, because after the inevitable blood sugar crash, you find that you’re instantly craving more. So, my view on moderation is, when it’s so tough to be moderate with these things anyways, why try and struggle so much, just to satisfy that craving to have “only a little bit?” I also think if you don’t place the highest priority onto your health and your diet, that in itself is a habit that is seriously worth trying to turn around ASAP. Some things might seem extreme, like automatically reading the labels on everything you buy. But since you can never really be sure that someone else’s health standards are up to par with yours, you’ve got to cultivate healthy habits, such as reading labels automatically, and make sure it sets in, so it no longer feels like this thing you’re doing that might be too extreme or make you too picky of an eater, but it’s just a normal part of your routine. This applies to bad oils too. Unfortunately, it can be quite challenging to avoid these since they’re hidden practically everywhere, so you do have to be proactive and assertive and just ask restaurants if they can cook your food in butter. Is it possible to be too strict on the bad oils stance? Is it ok to occasionally indulge? Unfortunately...no, not really. The reason why you cannot let this one slide is because the effects it has on your health are super serious: as Dr. Cate explained on the show, bad oils are so toxic that just one serving of French fries can harden your arteries and make blood flow less difficult for up to 24 hours. It’s actually worse for you than smoking! OK, so we pretty much know what to do now, right? Just eat clean, whole foods, don’t smoke, don’t let bad oils sneak into your diet, and you’re all good, right? Well...not always. It’s just not that simple…. the reality is, so many people have autoimmune diseases and food allergies, which can complicate things. Avocados, almonds, and beets might be staple foods for one person, but will cause severe allergic reactions for someone else. As Tawnee points out, so many people think they’re doing the right thing for their health by eating a variety of fresh fruits and vegetables, and they don’t even realize that they’re inadvertently causing harm to their digestive system, because they don’t even know that some of the “clean food” they’re eating doesn’t work their particular body! And how do you know that you’re eating food that your body is sensitive to? Do you get bloated

Welcome to the very first dedicated Q&A show for the Get Over Yourself podcast! It’s been a pleasure to review all the email commentary and feedback. Hopefully this show will increase the sense of community and also give you some practical tips and insights relevant to your own health goals. You will notice very quickly that I have a tendency to provide lengthy answers in the interest of making one person’s specific question relevant to a broad audience. In this show, I cover topics like blue light blocking eyewear (check out my preferred brand, RA Optics, a cool operation started by Matt Maruca, who’s only 20 years old!) and the energizing effects of a negative ion generating air filter. Did you know that there’s a reason why you feel so energized right after you finish up with a shower? It’s actually because the cascading water generates negative ions. I also cover questions regarding optimal protein intake and the concerns about under-consuming or over-consuming protein (including some overblown warnings we’ve been hearing). Yes, protein consumption, like carbohydrates, stimulates insulin production in the body, but, as I detail in my explanation, it does so in an entirely different way. I then share the story behind the great work of South African exercise physiologist Dr. Timothy Noakes, who essentially refuted much of his life’s work when he discovered the ancestral/low-carb/keto eating pattern that helped him quickly drop excess body fat and escape type-2 diabetes risks. Enjoy this fast-moving show and feel free to email questions, comments, feedback to [email protected]! TIMESTAMPS: Brad gives recommendations for blue-light blocking glasses and air filters [2:45]. The history and science behind how negative ions impact the body [7:50]. Dr. Timothy Noakes changed his life when he changed his diet to a keto diet [11:50]. How protein stimulates insulin in a different way than carbohydrates[15:25]. Brad shares some basic ketogenic guidelines [19:40]. Are the “keto-approved” snacks in grocery stores really keto? [22:00]. Why it’s easy to meet protein needs on a keto (or any) diet [28:25].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Tawnee is the popular host of the long-running Endurance Planet podcast, accomplished amateur triathlete, and respected coach. She is one of the queens of the endurance scene, and her programming extends from endurance training principles to healthy eating and mindful living. She walks her talk with great devotion to not just racing fast, but doing it in a healthy manner. Our visit at her beautiful home overlooking the Pacific in Laguna Beach, CA was quite significant and impactful, for Tawnee has only recently returned to the public eye after a long period of mourning the loss of her baby Whitney after a full-term pregnancy and childbirth. Tawnee has been incredibly vulnerable and open about the entire experience, processing the extreme grief, and soul searching how to move forward and continue living life. Visit her Instagram @tawneegibson and her blog, Life After Whitney for some powerful reflections about grief and healing. It was a pleasure to reconnect with this smiling, vibrant, very pregnant woman in January of 2019 and we recorded a pretty great show. It turned out to be a hybrid broadcast of our original intent to record two separate shows: Tawnee interviewing me for the Endurance Planet audience about matters of interest like hormones, diet, and evolved training methods and competitive mindset; and me interviewing Tawnee for the Get Over Yourself show to discuss her journey of healing and returning to the groove of daily life and returning to Endurance Planet broadcasts. So we smoothly interchanged the roles of host and guest, and talked long enough to support two full episodes. You will be inspired by Tawnee’s strength and courage to not only tell her story in a raw and unfiltered manner, but also her commitment to healing and pursuing all manner of self-improvement, including a meditation retreat. On my side, I deliver choice plugs for my morning chest freezer cold therapy, maintaining my competitive intensity with Speedgolf competition, and my (soon to be) viral blog article about how I doubled my testosterone level in seven months going from what would be clinically a hypo diagnosis (below the bottom of the normal range) to the 95th percentile for males even in the younger age groups. We talk about a more sensible approach to diet than the warring factions and dogma of the various fad diets like keto and vegan. Yes, it’s a blending of different themes, in the spirit of the evolved medium of podcasting. Enjoy this hopefully interesting and thought-provoking conversation! TIMESTAMPS: Brad talks about the life lessons that come from competitive outlets like Speedgolf [10:30]. Don’t let your quest for physical fitness overshadow the importance of mental wellness and personal relationships in your life [15:25]. The experience of putting yourself out there and getting out of your comfort zone is more important than the actual end result [20:00]. There is a price to pay when you use positivity as a coping mechanism and ignore your true feelings and needs [23:00]. Tawnee shares how meditation and doing inner work was key to her survival after experiencing tragic loss [28:25]. Be mindful to not think in black and white terms when it comes to peak performance goals, as this causes most people to challenge themselves too hard, too frequently [36:15]. Tawnee and Brad talk about why minimally stressful exercise, like walking, is so key [45:00]. How to minimize the general decline that comes with aging [51:40]. Do you approach exercise strategically, or are you just burning off excess energy with ill-advised workouts? [54:50]. Brad shares details about the effectiveness of cold exposure and sauna use [57:20].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to part two of the 2019 wrap up show covering 10 disparate healthy lifestyle practices that are really working for me currently. Please listen to part one where I covered items 1-5 on the list (relationships, finances, sprinting, micro-workouts, and morning flexibility/mobility routine). In part 2, I’ll cover items 6-10 as follows: Cold plunge and hot sauna therapies: Tons of scientific evidence that temperature therapy delivers a variety or hormonal, metabolic and cognitive benefits. Carnivore: Eating in a more nose-to-tail carnivore style pattern has helped with fat reduction and enhanced dietary nutrient density. Carbs: Intuitive carb intake eases the stress of regimented eating and might help with hormone balance and workout recovery. Avoiding chronic cardio: It’s easy to drift past that line and destroy your hormones and immune function. Disciplined use of heart rate monitor is key. Mindfulness: Choosing out of today’s hectic, fast-paced modern life filled with FOMO and consumerism and appreciating the present. I have identified three needs to improve areas as follows: Hyperconnectivity/distractibility: This health challenge concerns me more than anything today. We must be highly disciplined with our use of technology! Evening artificial light and digital stimulation: I score 93% here, but I want to get to 99%, like Brian Liver King Johnson. Chronic cardio: Mirroring #9 on the good list, since I’m doing better, but still make training mistakes that dig me into a hole, needing rest and recovery. One last note, it is never too late to make changes - don’t feel bad if it’s January 2nd, 3rd, or 4th...whatever day you start incorporating the things that you know work for you and help you accomplish your goals, is fine because the only really important thing is that you just do it. Get over any lingering negative feelings you have about what you should have done in 2019 - now that that year is gone and in the past, it’s time to focus on the present. There are a lot of corny “This is going to be MY year!” memes and messages on social media about 2020, but don’t let all the enthusiasm and excitement that accompanies a new year get you down, let it inspire you. For all of us, there is always going to be some space, large or small, between where we currently are and where we hope to eventually be. The key is letting the space/distance between your present self and your goals/dreams inspire you, not scare you. What is there to be scared of anyways? Failing? Failure isn’t scary when you realize it’s a necessary step in the path towards success. So, get over yourself, and just get moving! TIMESTAMPS: The first five tips from the previous show covered family and relationships, health, finances and wealth, changing workouts, continuing the morning flexibility workouts. [03:48] Doing the cold plunge is beneficial in so many positive ways. [04:21] Following up with the sauna, the benefits continue. [08:54] Think nose to tail when you are thinking about eating meat. [10:56] Many different opinions on the best diet can be very confusing. [15:38] You don’t need to be rigid. Maximize your healthy by eating nutritious food. [20:27] Eating and jet travel don’t mix well. [27:05] If you are not hungry, don’t eat. [29:04] Avoid chronic cardio exercise. [29:20] Deal with this stressful life by learning to let go of the hyper-connectivity. [31:13] Your thoughts are the source of all your pain. [35:41] Think about the artificial light you are surrounded by and realize that it is going against what is natural for your body. [38:28] Use logic and intuition regarding your chronic cardio exercise. [40:15] Feeling sore after a workout isn’t necessarily a good thing. [42:07] Brad summarizes his ten tips. [42:59]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I am pleased to introduce you to a very colorful and insightful life coach, multisport coach, speaker, elite amateur triathlete and life philosopher, Andre Obradovic of Melbourne, Australia. I threw this guy onto my Primal Endurance Podcast show in early 2018, and he knocked it out of the park with his hilarious, fast-paced banter and Aussie-isms that honored the healthy, balanced approach to training advocated by Primal Endurance. Andre’s remarkable story of transitioning from a “little fatty carb burner, sucking up food like a pool sweep machine” back in 2011 to a lean, mean, fat-burning beast will inspire you to trust the process and be the best you can be. Andre cut processed carbs, slowed down his training pace, threw in some mobility/flexibility and power training, and started getting healthier and faster. He went from needing an energy gel to complete a 10k run, to improve his marathon time by 17 minutes despite being seven years older. Now he is so committed to the Primal Approach that he refuses to train a prospective client in his gym until they agree to transition from a SAD diet (Standard Australian Diet - yes, they throw down Weetabix Down Under) to a nutritious, primal-style diet. In this show, Andre and I depart from the obsessive talks about training to discuss real-life matters not related to workout strategies, but of critical importance to your happiness and effectiveness as a parent, partner or career person. Andre and I are both 53 as of late 2018, so we reflect on our journey as fathers of children (two each) who are now adults. We cough up some choice feedback for young dads trying to balance raising kids who also have strong athletic and career goals. Yes, this show takes a meaningful and memorable detour from the constant talk about training. You will love Andre's insightful commentary in the fresh Aussie spirit that guides him. Andre offers the profound reflection that his competitive drive and desire to be a good breadwinner for the family made him constantly busy and hyperconnected. He believes he instilled these traits into his kids today! Ouch. Yes, it's time to reflect on our priorities as parents, the values we want to impart to kids, and how to best do that without being another talking head. Tips include walking your talk, sharing personal stories and life experience instead of just lecturing, and emphasizing higher ideals like being an all-around good person. This duo contends that these strategies will help counteract the unfortunate trend of helicopter parenting, or the dated old school disciplinarian parent who wants children to suffer because that's how they came of age. This podcast is a show to reflect upon, especially for the young dads out there trying to do it all. Yes, you can find a sweet spot where you don't shelter or enable kids but also give them the advantages and support, they deserve. Andre describes a personal conduct contract he prepared for his children to sign; a unique concept that alone will be worth the price of the show and then some! The show ends with Andre asking the profound question to all father's out there: “If you die tomorrow, how will you want your kids to remember you?” TIMESTAMPS: How Andre recalibrated Brad’s whole mindset [09:10]. Staying focused on your priorities is an ongoing daily battle [17:00]. Block out time for computer/social media use on your schedule to avoid getting sucked in and wasting your time [21:15]. We can only focus intently for about 20 minutes at a time, so make sure you take breaks [29:30]. Stay accountable, not just to yourself, but to your specific goals [33:10]. You have to honor the spirit of your story [38:15]. What a lack of discipline and structure leads to [45:00]. Write down all the things you want, and identify what you can say “No” to in order to get one of those things [50:20]. There’s tremendous value in trying things that are far removed from your basic nature [55:10]. Don’t stick to structure and guidelines to the point where it’s unhealthy; orthorexia is an example of this [59:25]. The mistake Andre made that forced him to learn the value of sticking to his plans [1:05:15].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Enjoy my summary of Dr. Robert Lustig's excellent book, The Hacking Of The American Mind. Sir Roger Bannister said, “Struggle gives meaning and richness to life.” But what happens without struggle? In our world, our minds are constantly being hijacked by profit-seeking, corporate entities delivering instant pleasure at the expense of long-term happiness and contentment. Humans are hard-wired to respond to novel stimulation, and our modern, high-tech existence has left us addicted to instant gratification pleasures, at the expense of enjoying our lives. Companies know this well, so they prey on our need for instant gratification by satisfying that need, through the products they’re trying to sell. What you have to watch out for is overdoing things in pursuit of the next dopamine rush...because that is when it becomes actually destructive, and it diminishes our ability to feel happy and content with our lives. So, what exactly is capable of hacking our minds? Sugar, digital technology, caffeine, drugs (from street drugs to weed) as well as prescription drugs, like antidepressants and pain pills. When you indulge in any of these, you hack your dopamine pathway, which is really like cheating your way to feeling better. Obviously, while this may make you feel better in the moment, this only hurts you in the long run, because you’re putting a Band-Aid over a bullet hole. It’s like the acne drug, Accutane. Sure, you can take it, but it’s never going to address the root of the cause, which could be a leaky gut, hormone imbalance, eating the wrong foods and/or using the wrong products. Still, thousands and thousands of people sign their life away in order to be able to get this drug. It takes an intense toll on your body, and then your skin clears up for a little...but then, a year or two later, it starts to break out again….and then, like many Accutane users report, they’ve got to go back on the medication. It’s the same concept - you can’t just try a short-term solution - you have to deal with the problem, not the symptoms that arise out of the said problem. Another hugely popular stimulant, especially among young men, are video games and pornography. And it’s no wonder, considering they both offer a massive dopamine payoff that seems to be almost perfectly tailored to the male biological drive to “master one’s environment.” Research does suggest that playing video games can offer some positive benefits in terms of brain function because it prompts the user to build certain skills and make decisions quickly. But, ultimately, too much screen time, as well as reacting to, and engaging with an artificial environment, is never going to anyone any favors. Rather, you get a numbed mind, and a (temporary) soother for whatever it is you’re trying to ignore. Chronic exercise is probably one thing you didn’t expect to see on this list, but it is a serious issue many people deal with. Unfortunately, people can become addicted to the high they get from working out. This is a lesson I’ve had to learn: how to appropriately balance stress and rest. Of course exercise is healthy, but be careful of crossing that line: when you start to make unhealthy decisions and push your body too far in pursuit of that next dopamine hit, that is when you know you’ve run into trouble: when you’ll do anything to get that high, no matter the consequences. Obviously, we can’t talk about this issue without mentioning social media, one of the biggest culprits here. The problem with social media is that you can’t pick and choose what comes into your orbit - you go on Facebook or Instagram with the intention of reaching out to one specific person, but then you’re bombarded by all this reactive stimulus. This problem has become even worse considering how prevalent ads are on social media apps these days. Are you familiar with the term neuro-marketing? Basically, corporate America has essentially imprisoned us in a loop of endless desire and suffering, with no obvious escape out of this destructive cycle. And why would they want us to escape? That would mean they can’t continue making more money - which is why these corporations exist in the first place. I won’t be calling out any specific brands, but think about all the packaged foods you see every day in grocery stores, the pre-prepared food that you know is filled with bad oils and tons of sugar. It’s not like companies think their product is healthy - quite the opposite, in fact. They just don’t care. There’s a reason why Americans are so plagued by cognitive diseases. Did you know that all cognitive diseases are marked by dysfunctional glucose metabolism? That’s why Alzheimer’s and dementia are also considered to be “Type III diabetes.” When anyone experiences cognitive decline, it’s a huge load placed on the person suffering from the diseases as well as their family members. You would think that these companies, knowing what their “food” does to human health, would be ashamed and embarrassed to

“Where Are You Setting?,” Anat asks of you right now. Yes, it’s a big question and one of the most important ones you will ever ask yourself in your life. “Where Are You Setting?,” Anat asks of you right now. Yes, it’s a big question and one of the most important ones you will ever ask yourself in your life. Anat offers intensive personal transformation retreats called TrainingCampForTheSoul.com and in this episode, we find out what her approach is all about. Oh, are you a little resistant to spending 5.5 incredibly intense days, with significant investment, to do some deep work and healing? That’s okay because this episode will give you a great overview of how we stay blocked and resistant and suffering in daily life. As you may have enjoyed on my Breather show highlighting the work of Dr. Bruce Lipton, author of Biology of Belief, there is significant scientific support for the idea that we spend most of our lives operating from flawed subconscious programming that happened in childhood from ages 0-7. Anat helps people unwind this flawed programming and become more mindful, more relaxed, and happier in life, job and relationships. In this show, Anat describes the five stages of the training that she offers as “spiritual surgery,” consisting of the following: 1. Awareness: Often you will uncover more than you thought upon reflection. 2. Acceptance and Commitment: This is where you identify your flawed behavior and lifestyle patterns, like how you might continue to attract a certain typecast of insensitive, narcissistic boyfriends. This pattern could be rooted in your daddy relationship, ouch. 3. Cause and Effect: Here, you get to the root of the problem at the cellular level. Anat says you don’t even need to have a clear memory of your childhood, but that your cells remember so it’s time to stop thinking and feel more. No need for stories, just open communication and corresponding open breathing and body position. 4. Release and Replace: This can include a physical release, such as anger or crying. Then it’s time to edit the script of your life and create some new story possibilities and alternate endings! 5. Education and Integration: This can take up to 18 months, starting with conscious competence (like when you are first driving a car and have to think everything through; or like reminding yourself to become mindful and not react during a contentious conversation). Then you transform into unconscious competence, largely because you have gone to the root of the problem rather than just “pulling weeds” in your garden. Yes, pulling weeds is how Anat describes much of our education and exposure to personal growth and healing, and puts in a good recommendation for going as deep as possible into your flawed childhood programming to enable true healing at the cause. TIMESTAMPS: Approach working on your mental health as you do your physical health: you just have to consistently show up [7:20]. Why you have to commit to recovery, every single day [10:00]. How do you know when you’re ready to do the work? [15:05]. Don’t waste time “trimming weeds” [17:20]. Anat takes us through the 5 stages of healing [19:20]. “Allow the body to do what it needs to do to heal….it just knows.” [21:18]. How to create safety through your body language [25:45]. Why the first two days of the retreat are focused on moving through what has been learned through Mom & Dad [30:30]. What does it look like to be truly vulnerable? [37:15]. Dr. Lipton’s 4 ways to reprogram the subconscious mind [42:45]. “When the student is ready, the teacher appears.” [54:40].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) Why not end 2019 with a bang and two-part wrap up show with some observations about what has worked for me in recent times and hopefully some tips and inspiration for you in a variety of areas. This show was inspired by numerous email exchanges with my childhood friend and devoted podcast listener Eddie Blau. Eddie is a busy business all-star and family man in Southern California trying his best to stay healthy and fit and delay age-related decline. We like to discuss the various topics and hot trends of the day, and try to sort through what’s hype and what’s sensible. Hence, I coughed up a disparate list of stuff that seems to be working for me to the extent that I feel noticeably more healthy and energetic in 2019 than I have in recent years. The main reason to claim success in 2019 is a leveling out crash and burn patterns that have plagued me forever. What happens is I feel great, have good daily energy and productivity, perform magnificent athletic feats and recover quickly, and generally hum along on all cylinders. Then, out of nowhere I have down periods featuring nagging muscle soreness, poor energy and motivation for workouts, and desperation afternoon naps where I feel like crap and have to leave the office to crash out for 20-40 minutes. Whatever lulls I have felt recently have righted more quickly, likely thanks to the aggregate of the 10 reasons I’m going to discuss. I cover a ton of ground with this list, so I had to break the presentation into two shows. Here are the first 5 on the list, and I’ll cover items 6-10 on the ensuing show. I’ll also cover three “needs to improve” areas so I’m not all about peaches and bubble gum. Everything is a work in progress trying to Get Over Myself and get over the figurative high jump bar with peak performance goals in all areas of life. 1. Family & relationship health: Many experts content this is your single most important criteria for a healthy, happy life. 2. Finances and mindset: Be grateful for what you have instead of FOMO, and also embrace the abundance mentality. 3. Sprinting: Modifying my sprint workouts to Dr. Craig Marker’s HIRT strategy (listen to my show on the topic.) 4. Micro-workouts: Adding in brief bursts of explosive effort throughout the day (listen to my show on this topic too!) 5. Doing my morning flexibility/mobility routine every single day: Helps me wake up and also launch all other workouts from a higher fitness/injury prevention platform. TIMESTAMPS: How Brad kicked his consistent afternoon nap habit [9:10]. Try taking the Braverman test to identify your neurotransmitter profile and track your patterns [12:10]. Science shows that family and relationship health is the #1 predictor of your state of health and happiness [17:45]. Why Dr. Sinha says FOMO is actually a disease that has metabolic consequences [20:15]. John Gray’s perspective on relationship dynamics that changed Brad’s life [25:11]. “You only need one homerun to wipe out a lot of false starts and strikeouts” - Mark Sisson [30:33]. Why HIRT is superior in terms of efficiency and recovery compared to HIIT [36:05]. Ammonia toxicity is a byproduct of overly stressful workouts [40:15]. The average person is inactive 21 out of 24 hours a day [44:22].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

It’s easy to talk about the benefits of a good morning routine, but actually sticking to it is another story. However, I firmly believe that anyone is capable of repeatedly following a regimented morning routine, and it really doesn’t even matter if you’re the type of person who enjoys routine or not because once you start to see results and get into the groove of things, you won’t want to start your day any other way. I happen to be the kind of person who doesn’t necessarily love routine...at all. But, I’ve worked on perfecting the structure and tasks that make up my morning for a while now, and I couldn’t be more pleased with the results. Every single morning, without fail, I do my stretching exercises and then spend some time in my chest freezer. Yes, these activities have numerous health benefits, but they go beyond the physical because it requires commitment and focus to perform a daily task before that task simply becomes a habit. Having a commitment to carrying out a set of specific tasks every morning strengthens your mind and your cognitive ability because you’ve already started your day off on the right foot. This makes it way easier to be productive and accomplish things throughout your day, and harder for you to get distracted. The absolute worst thing you can do to start your day is looking at your phone and scrolling through your messages and social media apps. Don’t do it - ever! As we’ve talked about on the show before, doing this puts you in a reactive mindset that is hard to get out of, because you’re stuck in this place of reacting to things around you, probably getting distracted, instead of being in the ideal mental state, which is one where you’re being proactive and disciplined. For anyone who finds the aspect of sticking to a morning routine daunting, just remember that there are basically no rules. All you have to do is find tasks that you can do that put you in a proactive, efficient mode, instead of a reactive, distracted one. As I discussed in the previous episode, many great thinkers and leaders start their day by journaling and making gratitude lists, or by going for a brisk walk. Jotting your thoughts down in a notebook or going for a walk are low-stress activities that actually alleviate anxiety and make you feel better, both physically and mentally. It’s so easy to incorporate things like stretching, walking, journaling, or reading a chapter in a book that you don’t really have an excuse to slack on this one - just stick with it until it becomes a habit. And how do you do that? Through repetition and endurance. Try different things until you find what really works for you, and let me know if you too get hooked on a daily unfrozen caveman runner drill! TIMESTAMPS: Brad does these two things every single morning without fail [4:40]. How to put your mind in a proactive, not reactive state [11:50]. “My mind is telling my body what to do” - Tony Robbins [16:20]. Looking at your phone first thing in the morning interferes with your ability to prioritize tasks [18:55]. App developers design their products in order to get you addicted to them [21:20]. Listen to Seth Godin’s advice when it comes to your devices [37:30].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this episode, I share key points from a brilliant article by Michael Simmons about compound time. He implores you to think outside the box and look at somewhat contradictory things that super successful people like Oprah and Warren Buffett do that seem counterintuitive to success. Simmons proposes that this “counterintuitive” behavior, like slowing down, working less, taking some chill time, working on prioritizing and to-do lists, is actually extremely beneficial and maybe even the key to their success. Let’s break it down into 6 key tips: Tip #1: Start keeping a journal today. It will change your life. Many studies have shown the many benefits that come with keeping a journal each day, but why not try for a more active form of journaling, by using prompts, instead of just freewriting? Simmons cites Benjamin Franklin who asked himself, “What good shall I do this day?” every morning and ended his evenings by asking himself, “What good have I done today?” as well as Arianna Huffington and Oprah Winfrey, who both start their days by counting their blessings and writing lists in their journals of what they are grateful for. And remember, journaling really isn’t just for gratitude lists - it’s just as good for you when you’re taking notes, writing down observations, sketching - literally whatever it is that helps you make sense of life. Leonardo DaVinci filled tens of thousands of pages with sketches of art, observations and notes, ideas. Albert Einstein filled 80,000 pages, and President John Adams had kept 51 journals by the end of his life. And have you ever noticed that after writing down your thoughts and experiences, you actually feel clearer and more focused? Well, researchers call this “writing to learn” - a process that helps bring order and meaning to our experiences. It’s a great tool for knowledge and discovery because our brain can only really manage three separate complexities at any given moment, so writing things in a journal really helps you see things in your life clearly. I’ve actually kept a workout log since I was a teenager since high school, but it doesn’t really matter which areas of your life you start keeping track of, just that you know that writing them down is an essential tool for noticing patterns and getting more focused in your daily life. Tip #2: Nap’s are where it’s at! They dramatically increase learning, memory, awareness, creativity, and productivity. According to nap researcher Sara Mednick, author of “Take A Nap! Change Your Life,” “With naps of an hour to an hour and a half… you get close to the same benefits in learning consolidation that you would from a full eight hour night’s sleep.” People who study in the morning do 30% better on an evening test (if they have taken an hour-long nap). In fact, taking afternoon naps might optimize evening sleep for those suffering from insomnia! Unconvinced? Well, Albert Einstein, Thomas Edison, Winston Churchill, John F. Kennedy, Leonardo Da Vinci, Margaret Thatcher, and Bill Clinton are all famous nappers. Additionally, studies show that napping doesn’t just boost your productivity, but your creativity as well. After all, Salvador Dali, chess grandmaster Josh Waitzkin, and Edgar Allen Poe were all fond of using naps to induce hypnagogia, a state of awareness existing between sleep and wakefulness that could take them to greater heights in their creativity. Tip #3: Walk every day, even if it’s just for 15 minutes. Most people forget how powerful the simple act of walking is, but trust me, you do not want to let yourself slide with this one! Just 15 minutes of walking does wonders for you, enhancing your brain function, immune function, and fat metabolism. Charles Darwin, Beethoven, Charles Dickens, philosopher Friedrich Nietzsche, Gandhi, Steve Jobs, Aristotle, and Winston Churchill were all were notable walkers. Also, we now have scientific data that proves that taking a walk literally does refresh your mind and body, as well as boost your creativity. Plus, it can even extend your lifespan! Check out this one 12-year study focusing adults over the age of 65, who walked for 15 minutes everyday, which reduced their mortality by 22%. Tip #4: Reading is one of the most beneficial activities we can invest in. Winston Churchill is one of many, many notable people who love to read. He spent several hours a day reading about history, philosophy, biographies, and economics. Unsurprisingly, the list of US presidents who were also bookworms is looong: George Washington, Thomas Jefferson, Abraham Lincoln, JFK, and Theodore Roosevelt of course, who would read one book in a day on a busy day, and two to three when he had enough time during a free evening. Other notable readers? Billionaire entrepreneur Mark Cuban (3+ hours a day), billionaire entrepreneur Arthur Blank (2+ hours a day), billionaire investor David Rubenstein (6 books a week), Disney CEO Bob Iger, who gets up every morning at 4:30 to read, and Oprah Winfrey, who credits reading

I travel to the beautiful University of Washington campus to speak with recently anointed Professor Tommy Wood. This interview was an urgent priority because Tommy is one of the most sensible and reasonable health experts, and things have been getting confusing recently on many diet and health optimization topics. For example, Tommy recently appeared in debate format on the Minimalist Podcast with carnivore advocate Dr. Paul Saladino and plant-based advocate Rich Roll. If you are wondering how to make sense of the latest health trends, who’s right and who’s wrong, sit back and listen to Tommy explain things in a reasonable manner, while using in-depth scientific reference to support his perspective. We cover some big-picture topics including how to reconcile the wonderful benefits of fasting and caloric efficiency versus the benefits of good nutrition and adequate fuel for peak performance and recovery. I reference my great success with Dr. Tommy’s 2017 suggestion to eat more total calories, but then extending my free pass all the way to fatty popcorn boy territory. Tommy presents is number-one bestseller book idea to eat things that “Look Like Food.” We hear about his horrifying ordeal with a snake bite in the Costa Rican jungle and recovery from a massive infection. We’ll talk a bit of testosterone, where mean realize that getting serum T above 500 is great goal, that more is not better, and how you might get confused by high readings for sex hormone-binding globulin if you are low carb and insulin sensitive. We hit the hot topic of the carnivore diet, examining why people are reporting phenomenal results and learning the major insight that “high antioxidant” superstar plant foods like kale and broccoli actually have prooxidant properties that trigger an antioxidant response in the body. Do we need to eat them? Are they potentially bad for us? Tommy leverages his extensive medical training and scientific expertise to answer, “I don’t know.” What’s more important is that we maintain an open mind and not get dissuaded by the flawed logic that is tossed around so frequently in the health space. Few people are able to meld truth and humor (along with a very strong BS meter!) with scientific evidence and research the way Tommy can, so enjoy listening to this extremely informative and fun episode with a true leader in the Ancestral Health movement - you will not forget any of the truth bombs Tommy drops anytime soon! TIMESTAMPS: Choosing the right workout environment to help you thrive [6:33]. Brad talks about how he gained weight and how he successfully got the extra pounds off [14:40]. Tommy explains why muscle mass is so important for longevity [21:50]. Why you have to get metabolically healthy before you do anything else [25:20]. Tommy tells the story of his recovery after getting bitten by a snake in Costa Rica [34:20]. “Change the things that you know you need to change” [44:10]. How much testosterone do you need at your age? What kind of behavior results from high testosterone levels? [49:00]. Tommy shares his thoughts on the carnivore diet [55:40]. Why people experience short-term success on the vegan diet [1:02:25]. Tommy explains how prooxidants in plant food affect the body [1:11:11]. Tommy describes who should, and who should not, incorporate plant food into their diet, and why [1:17:30]. Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

The best thing about having a guest like Dr. Cate on the show is that she is not afraid to speak her mind - our conversations are a zero BS zone, where truth is the only priority. In today’s short but sweet blip show, I reflect on the best pieces of advice I’ve gotten through my conversations with this “contrarian by necessity”: the four pillars of health aka the four categories of food you need to include in your diet, how Dr. Cate helped me not only clean up my diet, but optimize it, and the hidden dangers of eating out at restaurants (hint - ask if you can get your food cooked in butter - you won’t regret it!) Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) I don’t know about you but I can’t make it through the cold winter days without access to either a sauna or a hot tub. Once I get a little chill (usually from doing a workout and then not showering right away), I feel it the entire day. Facing a Lake Tahoe-style winter for the first time, my Almost Heaven Sauna is going to be a lifesaver, social centerpiece, and amazing tool for cardiovascular fitness and health, and disease protection. In this show, I walk you through the many scientifically validated benefits of sauna use, as well as the big picture benefits of achieving warmth any time you want, and experiencing an incredible general relaxation effect and social bonding experience. I describe my personal regimen where I want to get the most bang for my buck as fast as possible. So I crank up the heat on my Almost Heaven Harvia unit through a double cycle and get it up to 210F! By comparison, most health clubs and spas have saunas running at 175F, not wishing to over-stress a random user. As soon as I enter that crazy hot barrell, I immediately commence 40 pushups followed by 40 deep squats. This will prompt profuse sweating only a few minutes after I enter, and then I relax on the bench and enter an incredibly relaxed, trance-like state. I’ll get out after I’ve been sweating profusely for a good 10-15 minutes. This is a sign that the esteemed Heat Shock Proteins have been released to work their magic on my brain, cardiovascular system, and muscular system. The sauna is also your friend when it comes to the risk of cognitive decline and muscle atrophy that comes with aging, because of its detoxification, anti-inflammatory, and anti-aging benefits. They can improve liver function, especially if your liver has been damaged or stressed, and help you sweat out nasty, bio-accumulated toxins, like BPA. BPA is a chemical you can find anywhere, and unfortunately, one that a lot of people don’t even know is in their system. After I did my Nourish Balance Thrive testing, I discovered I had toxic petroleum products, as well as plastic contaminants, in my system. My first move was to sweat it out until I was profusely sweating and then scrub my skin in the shower with a good soap, like Dr. Bronner’s. Moral of the story: be careful about those water bottles you leave in your car! And if you do forget to take some out of your car, use the leftover water to water some plants - but don’t ever drink it! A consistent sauna regimen of 2-3 times a week will lower your heart attack risk by 20%, while going 4 -7 times a week will result in a 48% reduction! Combine that with regular exercise, and your heart disease risk will lower even further, and improve your vascular function. Just as impressively, studies have shown sauna use can greatly improve depression and anxiety levels. Finally, I suggest you try going into the sauna after working out, as it greatly improves your conditioning response. Research, as well as personal experience, has shown me that post-workout sauna sessions can significantly alleviate the muscle soreness one usually experiences the following day. I’m also a fan of taking a warm/regular temperature shower after my sauna session, as this allows your body to naturally cool down afterward. Check out Almost Heaven, or start small, trying the sauna out at your local health club, and let me know how your experience goes with this therapeutic practice! TIMESTAMPS: Regular sauna therapy has many benefits, especially keeping your body warm. [03:48] What are some of the other health and disease protection benefits of sauna? [07:47] Sweat contains nasty toxins that should be sweated out! [11:16] Heated plastic, like water bottles in the car, can be harmful. [13:32] Regular use reduces overall oxidative stress and inflammation. [16:43] It also has some good effects on depression, anxiety, and other mental conditions. [19:45] If you are tight and inflamed from a workout, the sauna increases the blood flow. [22:55] Before you do sauna regularly, be sure to have medical clearance. [23:26] Contrast Therapy is switching back and forth between hot and cold therapies. [25:16]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Cate Shanahan, author of Deep Nutrition and Food Rules, pulls no punches when discussing how our conventional view of screening and treating cancer could be ill-advised. Unsurprisingly, the “conventional” ways of viewing many things in our world do not hold up anymore - and this, of course, includes the food system, the hospital system, and most importantly, how we perceive health-care and the concept of sickness in this country. Could it be that we have actually gotten some crucial things wrong when it comes to how we view the screening and treatment process for cancer? If anyone would know, it’s Dr. Cate, as she has always been ahead of the game. Early on in her career, she had an epiphany that would change the course of her life: “My goal of making people healthy was not in alignment with the hospital’s goal, which was taking money out of sick people.” We once lived in a world where patients spent 90% of their doctor’s appointment simply talking to their doctor, but now, 90% of your appointment time is spent doing expensive tests! Still, Dr. Cate admits that when she first began her journey as a doctor, she naively believed that there had to be one hospital out there with a different way of doing things. Unfortunately, as we all know now, that’s just not the case. Thankfully, we have radical thinkers and pioneers in the medical field like Dr. Cate, who dedicate their lives to truly helping people heal. Referencing the work of Dr. Thomas Seyfried, Dr. Cate explains that cancer is actually a metabolic disease, rather than a genetic disease. This implies that instead of aggressive chemo and radiation treatment to attack cancer at the genetic level, dietary modification could be the most effective strategy. This aligns with the Warburg Effect principle, which suggests cancer cells feed preferentially on glucose, at a rate greater than regular cells. The idea is that starving cancer cells of glucose with fasting and ketogenic eating patterns makes it possible to shrink tumors and heal. To put it simply, metabolic diseases are most effectively treated through metabolic treatments. While it might be unsettling to rethink the template strategy of cancer fighting, Dr. Cate's commentary can help you reflect further about how your thoughts, beliefs, and food choices affect your overall health. Unfortunately, there are so many things that most people do in daily life, from certain lifestyle habits to not being aware that their salad dressing contains vegetable oil, that actually promotes cancer. There are so many hidden dangers lurking in this world, but luckily, Dr. Cate knows exactly what you need to do to protect yourself from them, so enjoy this discussion with one of the great leaders of the ancestral health movement, and be sure to read Deep Nutrition to learn the hows and whys about choosing the most nutritious foods that your genes expect for optimum health. TIMESTAMPS: How hospitals extract money from people [5:30]. It used to be that 90% of your appointment time was spent talking to your doctor, nowadays, 90% of your time is spent getting tests done [11:10]. The myth that catching cancer early on is better is not always true [16:45]. Metabolic problems need to be solved by metabolic treatments [21:40]. Why Dr. Cate feels like she is “cancer-proof” [28:30]. Familial and genetic diseases have a degree of penetrance, which is your chance of developing the disease [34:00]. The four foods that will give you everything you need [43:00]. 30-40% of the average person’s daily calories come from “non-food” sources, like vegetable oils, which actively promote cancer [47:25].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Did you know we humans have an upper limit on the amount of energy we can burn each day? Not only that, but we will engage in assorted mechanisms to stay under this limit when we try to bust out more calorie burning with ambitious workouts (in pursuit of fat reduction, for example). An amazing recent study of the primitive living Hadza in Tanzania has cast more light on this subject. Our primitive counterparts who walk many miles and engage in many hours of physical labor each day burn around the same amount of calories (by sex and bodyweight) as a typical lazy modern human! These insights have tremendous application to how you balance assorted forms of stress in your life. If you are trying to drop excess body fat, you best turn your attention to hormone optimization by lowering insulin production in your diet and kick starting the burning of stored body fat. The truth is, before you even think about how you’re going to go about losing weight, you’ve got to change your diet first. Then you can focus on calorie burning patterns, and start to simply MOVE. The more you move in everyday life, the better your body is at burning fat. Not only that, but cognitive function improves when you move, so giving yourself regular breaks from work to just get up, take a walk outside, do some calisthenics, whatever it is that breaks up periods of stillness, is essential and incredibly helpful for refreshing your mind. We all know what it’s like when you’re in the zone, and you can’t stop working on whatever it is that you’re doing, and before you know it, it’s been over an hour, and you’ve barely moved! There’s nothing wrong with going with the flow when you get a good idea, but also remember this scary statistic: Just twenty minutes of sitting is known to increase insulin resistance and glucose sensitivity. Yes, sitting for long periods of time literally makes your body crave carbs and stop burning fat! So, try to find a good balance between accomplishing your tasks and avoiding prolonged periods of stillness. Just move when you can, wherever you can! To summarize: 1) Cut nasty processed carbs out of your diet 2) Move more throughout everyday life 3) Incorporate fitness into your life: comfortably paced cardio exercises and briefly paced, explosive workout efforts are best, but the most important thing is just to MOVE. Always remember to be mindful of overdoing it. Focus on a strategic blend of comfortably paced cardio, brief, explosive strength training sessions, and occasional all-out sprints, and you’ll be pleasantly surprised at how quickly the fat starts to melt off! TIMESTAMPS: What happens when we go out there and expend a lot of physical energy is our body finds ways to compensate when we're at rest. [04:00] When we burn a bunch of calories at strenuous exercise, is that the best way to reduce excess fat? [06:04] The true path to fat reduction is through hormone optimization, primarily lowering insulin production. [09:56] Move more every day. [12:00] As you plunge into chronic patterns, when you overdo it, over exercise, your body finds assorted ways to slow down, eat more food, burn fewer calories. [14:13]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I welcome my old friend, and longtime audio mentor Brock Armstrong, host of the Get Fit Guy podcast and co-creator of an innovative weight loss coaching course at weighless.life. Brock, the pride of Vancouver, B.C., Canada, has had a wild ride through life as a former professional ballet dancer turned heavy smoking band roadie, turned extreme endurance athlete, and recently has modified his approach to fitness to emphasize general fitness, functionality, and longevity. Brock is an enlightened dude who reports walking over to the gym for a planned session of heavy lifting, and then following an urge to bail on the gym and instead taking a 7-kilometer walk. Ever do anything similar? Why or why not? This podcast will get you pondering the deeper questions of life, health, fitness, and getting over yourself en route to ambitious peak performance goals. Ah, the beauty of podcasts where you get real insights and authentic conversation that extend far off the pages of a book or a magazine article. We attempt to steer the discussion to the interests of endurance athletes at times, for the show was syndicated for the Primal Blueprint endurance podcast. But hang on for a wild ride, because we take you where health and fitness podcasts have never gone before with no punches pulled. We ask you to ponder the elephant in the room question: Should you keep pursuing your competitive athletic goals? What about your career? Do you have an exit strategy? Are your identity and self-esteem intertwined with what you do? We get super deep talking about thoughts and energy fields influencing cellular function, how an intuitive approach to training trumps biohacking and biotechnology (or at least enhances the effectiveness of tech tracking), how fat loss is best achieved through mindset instead of calorie burning and calorie counting, and how to make recovery the central element of your fitness pursuits, and how an energizing morning routine (check on my morning routine video on YouTube and you can also see my step-by-step breakdown of cold therapy here) will help you build focus and discipline in all areas of life, and much more. Enjoy listening to wild times with my man Brock! TIMESTAMPS: Brock discusses his professional ballet career and why ballet can be considered an endurance sport [7:45]. The importance of having an exit strategy for anything in life [15:00]. Brad shares a story about the origins of the ancient Olympics [20:50]. Athletes are finding that sleep is almost half of their training [25:55]. The knowledge you gain through tracking biometrics is beneficial and empowering [28:30]. Sometimes (healthy) vanity can be a good measurement of fitness [41:00]. The importance of getting over yourself and going with the flow (whether you’re an athlete or not) [45:00]. The purpose of Brock’s Weighless program being a 1 year-long commitment [52:00]. Why Brad started fasting in the mornings again [55:45]. “Active couch potato syndrome” and what the endurance community needs to watch out for [1:01:30]. Should you really load up on calories post-workout? [1:10:45].Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) This breather show is all about examining work ethic and work-play balance through the lens of legendary golfer, Tiger Woods. An athlete since he was a very young child (check out his first TV appearance in 1978!) Tiger loves to train every day for golf, to compete, and is on a constant quest to get better. A far cry from the golfer of the past who played hard, got rich, and got soft. And sure, we see still see him fist pumping and his unmistakable competitive intensity, but behind the wizard’s curtain, Tiger is viewing his competitive endeavors from a more complex perspective. Yes, the object of the game is to win, but the value and the meaning is found in the process, not in the mere holding of the trophy. Thinking about the trophy during the journey is a lethal distraction – as many of Tiger’s less-evolved opponents have discovered painfully. Extending your focus outward – worrying about opponents or what the world thinks of you – is also a distraction. Tiger steps on plenty of throats, but it’s inadvertently while trying to get a good stance to hit his shots. His enlightened competitive fire focuses on the process of peak performance, and it is directed entirely inward. In contrast, the prevailing psycho-emotional disposition of the modern competitor that we have been socialized to adopt in pursuit of success is to obsess on external variables and determine our self-worth according to results. He also showed this by being the tour’s greatest ‘grinder,’ still trying hard even when way back. Furyk said, “Most guys in that position aren’t still trying to win the tournament, but Tiger was still thinking he had a chance. He believes he can win even when he’s 10 down. He never makes a frustrated, hasty play. He always plays the correct shot. He never says, ‘Shit, I’m two back!’ and pulls the driver and hits it anywhere. He plays the course the way it should be played.” When I talk about work-play ethic, what I mean is that this really is a game to him; he’s playing Monopoly in real life with vicious competitive intensity, instead of fear of losing his buildings or being conservating with his 9 shot lead. His father Earl once gave him a very valuable piece of advice: “You know what? Just go to sleep. You know it’s going to be the most important round of your life, but you can handle it. Just go out there and do what you do. Just get in your own little world and go out there and thrash ‘em.” Note the contrast between another popular coping mechanism used by athletes facing pressure, the old, “Just pretend it’s an ordinary competition!” admonition. This probably messes up the subconscious more than anything! But then what does he do after? He retools his swing, and while studying videos, realizes he relied on timing more than optimal swing mechanics. This is a guy who says he’s obsessed with winning, but unlike many of his competitors, he’s answering to a higher calling REPRESENTED by winning - get the difference? At a press conference two days before the 2007 Masters (where he was runner-up to Zach Johnson) Tiger – holding trophies from the previous two major championships (’06 British Open and PGA) - was asked if he was thinking about another Tiger Slam (holding all four major titles at once, but not in the same calendar year ala the so-called Grand Slam). He replied: “No. I’m thinking about trying to place my golf ball around this course, that’s about it. My whole preparation is getting the ball in play and putting the ball on the correct parts of the green and getting the speed of these things…and that’s it.” Tiger gives the gift of this perspective to all of us, over and over, and we, with the help of the superficial media, keep ignoring it in favor of pressing the issue of our results-obsessed mentality. No wonder Tiger has little patience for the media! Here are some tips on how to cultivate a strong work/play ethic: Make Work Fun: It’s not enough anymore to put your head down, work hard and produce results. Reject the “just make it through the day” mentality rooted in narrow values like puritanical social climbing. The most powerful competitive stance is to get the biggest rush from the battle itself. By releasing your attachment to the outcome, you can experience the pure joy of competition and push your limits without distraction in pursuit of peak performance. Cultivate a pure motivation that extends beyond winning and losing, as Tiger demonstrated when he overhauled his swing despite competitive success. Pursue endeavors that you love and represent the highest expression of your talents. Have fun at all costs, understanding that this is the true secret of champions. Expand Your Horizons: Discard society’s harmful programming that values shortcuts, decadence, and conformity. Forget moderation in this context - take risks and push limits to realize true peak performance Transcend the energy struggle to beat opponents and the repetition of control dramas that you developed as coping mechanism

Get ready for a very unusual podcast with my old friend and former professional triathlon circuit cohort Rip Esselstyn. After our swim, bike, and run journeys ended in the 1990s, Rip and I both continued the world of diet, health, and peak performance, and have been working hard to help people get healthy and fit for decades since. Here’s where the story gets interesting: Rip has gone on to become a bestselling author and advocate...for the plant-based lifestyle! This honors the legacy of his father, mother, and sister, who are all involved in the movement and do cookbooks and retreats together. Rip’s father is Dr. Caldwell Esselstyn of the Cleveland Clinic Wellness Institute, and is famed for reversing heart disease with dietary intervention of the low fat, plant-based nature. If you come from the ancestral health camp, this show is going to be an exercise in challenging your beliefs, being open-minded, and thinking critically. This could be a growth experience, even if you object strongly to a Rip’s passionate advocacy for radically different dietary strategy than the ancestral low-carb approach. Tune in as Rip and I bounce back and forth from exploring common ground (e.g., ditch processed food like nasty vegetable oils, avoid overconsuming protein and overstimulating growth factors, watch out for allergenic dairy products and excess calories from oils and juicing, get your butt moving more in daily life, pursuing athletic peak performance goals throughout life) and into the hot button, controversial items where ancestral health and plant-based are in direct conflict. I strive to be open minded and receptive to feedback in all areas of life, and it was interesting to reflect upon how Rip and his movement have delivered great results, a passionate following, and honor the compelling goal of being good stewards to the planet. When you hear the infectious enthusiasm in Rip’s voice, you will realize that he is getting people to wake up and take charge of their health and fitness. That said, it’s often a difficult exercise to have your own belief foundation rocked, and this will happen when Rip launches into his plant strong boilerplate that all meat is bad, eggs are no bueno, saturated fat intake is a heart disease risk factor, sugar is a scapegoat instead of public enemy number one, and so forth. Wild times! I always enjoy engaging with Ripper and absorbing his positive energy. Who knows, maybe some of your own beliefs will be reaffirmed, and maybe you’ll come away with a renewed appreciation for being open-minded and seeing all sides of the coin. Backing up a few steps, it’s easy to conclude that any step away from the Standard American Diet, where an estimated 71% of calories come from highly processed edible food-like substances, you are going to be a big winner. Enough about diet, hang in there until the end when Rip talks about “The Feel,” a magical and metaphysical concept he exposed me to when we were athletes, that can be relevant in all areas of life. Sometimes when you try too hard, things get more difficult. And sometimes when you relax, go with the flow, you can get into the flow-like state that Rip calls “The Feel,” you access a higher peak performance state. Get ready for the one and only Rip Esselstyn and check out his Plant Strong podcast and website some time. PS – a short while after recording this show, Rip broke the world record in the men’s 55-59 swimming 200-meter backstroke with a time of 2:21! TIMESTAMPS: We all agree that the first step is to get rid of all the shit in your diet. [04:49] Rip describes a study where patients with bad heart disease were using a plant-based diet to lower cholesterol. [14:25] When he was an athlete at UT between 1982 and 1986, the athlete’s dining hall was an “abomination!” [20:03] The packaged foods we buy are loaded with sugar, salt and fat repeatedly layered on each other that get us addicted. [21:51] Can different approaches work? [28:21] The danger is excessive protein which can overstimulate the growth factors. [39:06] We’ve been misled about milk. Olives have more nutrients that milk! [44:30] Can you consume carbohydrates without jacking up your blood sugar? [48:18] According to the American Heart Association, you should get around 10 percent of calories from fat which is lower that the Keto people. [58:10] What does it truly mean to eat healthy? [0:00:11] Does Rip, while espousing the plant-based diet, allow for any animal products? [01:02:15] Rip’s wife has made an amazing success story in the Texas school system. [01:10:24] Rip talks about “the feel”. [01:12:48]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) As promised on the Get Over Yourself podcast, we go where no modern media has gone before. After wrapping up a great interview about the carnivore diet, I decided to record William Shewfelt talking about his strategies for focus, discipline, and productivity in daily life. It starts with an “anchor’—in William’s case it’s waking up at 4:30am and getting to the gym for a nice workout before the crowds arrive and the day gets too busy. In this show, I wanted to get into the necessary balance between prioritizing sleep, being disciplined to get up and kick ass during the day, and also being gentle and nurturing to yourself and not pushing things too hard. In my case, I’m wondering if I’m harboring latent rigid programming from my days as a professional triathlete, whereby I am a little wimpy on the sleep thing instead of getting up and getting shit done like a real man? I was literally asleep for half of my 9-year career on the pro triathlon circuit: 10 hours every night and a two-hour nap every afternoon. I believed the more I slept the better I performed, and didn’t have real-life pressures to compromise my luxurious sleep practices. William says getting into the habit of getting up and moving gives him more energy for the day, not less. This Breather show will get you thinking about the relative merits of all your habits, the importance of engaging in mindful behaviors rather than let goals and focus drift (especially in today’s hyperconnected, overstimulated society), and also about the incredible wisdom of bodybuilders. Don’t laugh, the bros pumping iron have repeatedly been decades ahead of health and fitness trends. Arnold Schwarzenegger and his brethren in the golden age of bodybuilding in the 1970s and 1980s were eating keto/carnivore style diets, balancing stress and rest much more effectively than modern day endurance and CrossFit freaks, and had better physiques than today’s bodybuilders who are swole up on excessive doping regimens. Enjoy this lively and inspiring unplugged show with William Shewfelt! TIMESTAMPS: William Shewfelt has a routine that is a combination of regimen vs. nurturing yourself. [04:13] William talks about how the bodybuilders in the old days manage their carnivore diets. [09:40]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

William enjoys the extreme honor of being on the show for a third time, a great opportunity to check back in and get refocused because this dude is super focused and superconscious. Our conversation kicks off with some great commentary from William about the importance of developing an “anchor” for a productive day, which in his case is waking up at 4:30am and getting to the gym. We did a whole Breather show about that deal, and I ponder the fine line between taking care of yourself and not overstressing, but also getting focused, disciplined, and getting shit done. Could me not wanting to awaken at 4:30am be a self-limiting belief that I manifest by being too tired to wake up at 4:30am? Could I manifest a more productive day from my wussy boy fragile ex-athlete mindset by waking up at 6:00am and kicking some butt, instead of waiting for that perfectly graceful awakening at 6:45-7:15am usually? After all, when I loosened my dietary guidelines in the experimental phase of eating more overall calories, including starting my day with a big green super nutrition smoothie instead of fasting, I admit that this became a slippery slope of indulgence and diminishing discipline. On the flip side, I share the benefits of my morning cold plunge and recent experiment of fasting until 12 noon every day being mainly to ingrain pro-active patterns and self-discipline. William definitely knows first-hand how essential discipline is, and as we discuss what it is that makes Tiger Woods such an exceptional athlete, William makes the astute observation that, “He has a mental edge that so many of the other guys don’t have.” Yes, being physically committed to your fitness is important, but if you don’t have discipline, how can you expect to get anything done? How can you expect to push yourself beyond what you think your limits are? William points out that, “Adhering to your goals comes down to understanding what your priorities are, and that comes from a certain awareness: What are your health circumstances, what are your goals, what’s important to you?” He then shares the inspiring mindset he applied to his acting career, which he says anyone can apply to basically any circumstance in life. Once William got the “burning desire” to act, he focused on the vision he had of himself booking a starring role in a TV show to work towards. He broke it down extremely practically: he knew he needed an agent, credits on a resume, acting skills, but also to clear up his skin, since he had severe acne at the time. But he knew all of these steps, no matter how big or small, were crucial moves he had to make in order to achieve his goals. His priorities shifted, and he committed big time to pursuing his dreams, showing up to every audition he could, and creating a great daily routine in the process. What’s interesting is that William discovered during this extremely hectic time in his life that, “Putting my health and fitness at the forefront is the only thing that allowed me to work so hard my last year of college without having burnout or health issues.” He was dealing with an enormous workload while pursuing a career in an industry that is infamously difficult to break into, but his commitment to his fitness allowed him to balance his priorities as he steadily made moves in the right direction. Yes, it’s turned out pretty well for William so far, and because of his success and positive perspective, he often gets asked for advice on his Instagram about what people can do to start making seriously affective changes in their life. A lot of the time people want all the answers and they want to start implementing every change they need to make in one day. But William’s outlook is much more realistic and relaxed: just change one thing - like starting to do as many pushups as you can in the morning, right after waking, for 1 month - and then get back to him. William believes starting people off with one specific fitness ritual is really where massive change can occur, because once people start being mindful about their fitness routine, then that bleeds over to their diet, which carries over to all areas of their consciousness. Once you start eating better and feeling better, you find that you have more energy, and then you realize you’re literally happier, and actually motivated to set goals and go after whatever it is that you want out of life. For William, the goal is to wake up excited about whatever it is you can accomplish that day, and not to feel like there’s this mountain of responsibility and doom looming over you, and the best way to do that is through discipline and self-awareness. This show will help you leverage your best intentions for diet, fitness, and lifestyle goals, and follow William’s policy of “take action, then ponder things later!” TIMESTAMPS: Brad and William discuss outstanding sports performances. [05:01] Putting yourself in pressure situations teaches you a lot. [10:26] It depends on self-awareness of who you are that d

(Breather) Writer Michael Simmons breaks everything down everything for us in this fantastic Medium.com article so we can incorporate the most useful and effective tips that will help us be more like Buffett. Enjoy this 13-step process to help you become more focused, strategic, and prioritized in investing and in life. The first step is determining your true values and goals, otherwise, you’ll find yourself wondering, “Why do my goals leave me feeling so empty?” Well, here’s the thing: you need to reflect on where your values come from: are they truly your own, or are they the result of the culture and environment you grew up in? From your peers to your parents to the consumerist agenda permeating modern society, who knows how deeply ingrained certain ideas are into your mind, without you even realizing it?! It’s also crucial to make to-do lists and prioritize; go for the big rocks first a la Steven Covey and get good at it through repetition; identify your very top priority, do it first, and measure results carefully; filter out unnecessary stuff by getting better at saying “no;” and get expert coaching and accountability partners. Check in with yourself and your habits, and determine if you are guilty of “Procrasticlearing” - a term coined by Gretchen Rubin - as a way to avoid doing the necessary tasks on your to-do list. This is something so many people are guilty of, and it’s understandable: you’ve got a ton of tasks to tick off on the list, with no idea where to start. The pressure starts to mount, and it gets overwhelming. “I know,” you think to yourself. “I’ll organize all my utensils! Or my sock drawer! No, wait - I’ll wrap up all my holiday gifts, or clear out my computer…Then I’ll feel accomplished, like I really did something.” Wrong! That’s not the road to take, especially when you’re getting anxious about the things that you really need to just get done. Just focus on what you need to do, and do it. Also, something that I don’t think a lot of people realize is that you need to make time for organizing your priorities. We’re so used to having calendars and reminders and all kinds of apps and tools on our devices, but what about investing in a plain old fashioned calendar? Yes, I’m talking about a literal calendar, one that allows you to physically block out your time and see how you’re balancing your priorities throughout the day and week. And if a physical calendar is not your thing, give Evernote a try, if you haven’t already. Evernote has been by far my favorite way to effectively organize all my thoughts, notes, schedule, to-do list, etc. Having a combination of a calendar, to-do list and notebook on a digital platform really helps me stay focused and clear, because it’s something I can update and have access to anywhere, which helps me keep myself accountable. Another important thing to note that Simmons says is that, “Prioritizing is a skill” and that every time you see all your priorities, it’s an opportunity to get better at prioritizing. Once you start to incorporate prioritizing into your daily habits, you’ll see that you get better and better at it the more you do it. A great example of truly incorporating prioritizing into your daily life is to, “Do your priority first,” something I’ve adopted from my friend Andre Obradovic. In the mornings, straight after my cold plunge and stretching routine, I went straight into a few hours of super-focused work (book writing) before even daring to check my emails and messages. Once I did the one priority I knew I needed to get done, I would email him to confirm that I did this, and then I would go on with my day. This kind of discipline is really integral to accomplishing things, and sometimes you simply can’t do it alone - having someone who holds you accountable just makes it a lot easier for you to actually follow through. Commit to doing that one thing first, because if you push it off for later in the day, you’ll often find that you just keep pushing it to tomorrow, day after day. Another thing that will help you stay focused and disciplined is by making an “Avoid At All Costs” list. These are the things you know that you can’t do without getting distracted, frustrated, or losing a big chunk of time out of your day. It takes a lot of energy and self-restraint to not do the things on this list, but the thing is, when you’re not deliberate in your actions, you’re likely to fall into old habits and lose time. Eliminate potential distractions before they can happen, so you’re not forced to confront them - this is why saying “No” is such a great skill to cultivate. We all have situations in life that we need to start saying no to, but you shouldn’t wait for the stress of battling those situations to drain you, simply remove them. Essentially: take the problem out of the equation for yourself. At the end of the day, we’re all guilty of putting off the most important item on our to-do lists. Why? Simmons, the author of the article, says he’s guilt

Scott Nelson is the co-founder of Joovv, makers of photobiomodulation devices, aka red light therapy. If you have biohacking fatigue by now, don’t worry. Red light therapy is a simple and scientifically validated way to improve cellular function and will help you get in closer alignment with your circadian rhythm. In this show, you will learn a nice overview of the different types of light on the UV spectrum, the disastrous impact of spending an average of 90% of our time indoors under artificial light, the importance of minimizing blue light exposure after dark, in favor of yellow/orange/red light sources, and the therapeutic benefits of exposure to the correct spectrums of both visible red light and (invisible) near-infrared light. You may have seen small red lights used in beauty salons for years - because they are known to help fight wrinkles by stimulating collagen production and speeding the healing of damaged skin. But the big success here is that red light exposure has been proven to enhance mitochondrial function – essentially you get better at generating cellular energy and clearing out metabolic waste products from your cells. Going from handheld wands to total body red light therapy is definitely cutting edge, and worth checking out - especially for the benefit of improving your circadian rhythm alignment when you use near sunrise or sunset. In this show, you will learn a nice overview of the different types of light on the UV spectrum, the disastrous impact of spending an average of 90% of our time indoors under artificial light, the importance of minimizing blue light exposure after dark, in favor of yellow/orange/red light sources, and the therapeutic benefits of exposure to the correct spectrums of both visible red light and (invisible) near-infrared light. Exposure to the correct wavelengths of visible red light (~660nm) and near-infrared light (~800nm) helps your cells produce more ATP energy and also to clear waste products more efficiently, by mobilizing nitric oxide trapped in the mitochondria and allowing oxygen to return to the cell and increase ATP production. This is so beneficial today because our cellular function is under assault by crap like EMFs at a level unlike any other time in human history. We necessarily get a little sciency at times to help you understand the different forms of light on the UV spectrum and how they impact health, but don’t worry—this show is great for the casual listener who is looking for simple, straightforward, sustainable ways to improve health. After all, a five-minute session each day is all you need to succeed. Scott’s Joovv operation is dedicated to education, so visiting their website is an excellent first step, and then you can decide for yourself if you want to try the product. As listeners may be aware, I have been an enthusiast of red light therapy for close to three years now, but I have used a handheld device for the specific purpose of optimizing testosterone production (yes, the wand is applied down the front of my pants!). After more reading and research, I decided to go all-in with full-body red light therapy. There are not many health optimization strategies that can deliver undisputed results with absolutely no negative side effects, so consider learning more and trying out red light therapy. TIMESTAMPS: Photobiomodulation is known as red light therapy that benefits cellular repair. [03:29] Exposure to this red light therapy can be a couple of times a day. [07:48] There have been very few negative comments about this therapy. [09:49] We spend 90% of our time indoors which is the blue light which is really artificial light. [11:28] Our bodies respond differently to different wavelengths of light. [13:31] If we are working in an area with nice window exposure to outside, is the window interfering with our healthy exposure to sunlight? [16:23]The warmer the color at night in terms of oranges and reds, the less disruptive it is to your, your circadian rhythms. [19:57] We are talking about the therapeutic use of red and near-infrared products as well as candlelight and orange glasses. [21:28] These wavelengths of red and near-infrared light help the mitochondria of our cells produce more energy. [24:32] There is research on the impact of this therapy on cancer patients and people wanting fewer wrinkles. [27:23] Why are we only hearing about this now? [29:26] Someone who is interested in this can learn what is best for their own therapeutic window. [31:47] How is this different than an infrared sauna? [34:12] Is there a do-it-yourself way of getting these benefits? [37:44] What about ocular health? [42:48] Our cells respond very favorably metabolically to both the ketogenic diet and red light therapy. [45:51] There are many devices available; all sizes and prices. [51:00]Is there some way to kind of mitigate the damage by spending some evening exposure time in front of the red lights? [53:07] Support this podcast at — https://redcircle.com