The B.rad Podcast

“Fasting turns on stress hormones,” was the quote that slapped me in the face as I listened to Jay Feldman and Mike Fave discuss their Energy Balance approach during an interview on the Ben Greenfield Life podcast. This insight is so simple and obvious, but I failed to appreciate it in the broad context of all the other stress factors in my life—especially the pairing of intense exercise with fasting, low-carb, or other cutting-edge dietary strategies. It’s clear that the devoted health and fitness enthusiast can often get out of balance and into the category of overstressed. Who wants to be that person?! Alas, much of the messaging in the mainstream diet and fitness industries is pushing us toward the struggle and suffer approach instead of respecting the importance of stress-rest balance and energy balance in the body.   Intrigued by the Energy Balance message, I’ve been on a five-week experiment to start with my day with a big bowl of fruit and a super-nutrition smoothie (with frozen liver, whey protein, nutritious fats and carbs, and assorted performance ingredients like creatine) instead of perhaps fasting for a few (or several hours) before eating my first meal. The idea is that I will minimize the need for stress hormones to release energy from storage and instead have more energy available for peak performance, energy, cognitive function, and stable mood and appetite.  Jay will discuss this idea and many others on this hard hitting and provocative podcast. We’ll learn how ridiculously narrow and short-sighted the conventional perspective is about calories in-calories out, and how the true secret to health and vitality is our ability to generate cellular energy with healthy metabolic and hormonal function.  This is the first of two lengthy interviews with Jay as he describes the Energy Balance premise, in the process calling into question some of the foundational principles of the ancestral/progressive health movement, so stuff gets real right away, and you better listen carefully with your seat belt fastened as we strive to sort things out and hint at strategies we can experiment with to optimize cellular energy production, performance, recovery, and vitality.  Jay Feldman is a health coach, independent health researcher, and host of the Energy Balance podcast. He has degrees in neuroscience and exercise physiology and is devoted to using his knowledge and experience to help people heal from all manner of disease, dysfunction, and difficulty losing excess body fat. Take control of your health with Jay by visiting JayFeldmanWellness.com.   TIMESTAMPS: Energy balance challenges some of the foundational principles of the progressive health and ancestral health movement. [01:20] A lot of us come to health awakenings through pain and struggle.  [05:55] Fasting, low carb, keto….these restrictive diets turn on stress hormones. [09:20] What is the premise of energy balance? [12:50] It's not just this problem of eating too much or exercising too little, but rather why is the food that we're using not being efficiently used to produce energy or efficiently used for other reasons? [17:34] If you just focus on the label that mentions calories, you are missing the point of what type of food it is.  The industrial seed oils and other toxins are there.  It’s not just calories. [19:15] The first step for anyone wishing to improve their body composition, get more energy, protect against disease, is to eliminate the processed foods that are inhibiting energy production. [26:03] As far as fasting goes, the main benefits are relief from gut toxin production and improvement in intestinal permeability and leaky gut. [30:02] Some of the success of these niche diets is caused by the lack of processed foods rather than what the person is actually eating on their special magical diet. [32:47] The out-of-control hunger, the daily battle with willpower, the desire to consume more food is largely driven by something dysfunctional in our ability to produce energy internally to, to burn the logs. [36:50] Reproduction, repair, growth, and locomotion are a zero-sum game. [40:35] The calories in, calories out mentality is destructive for most people. Using carb intake sensibly is a must. [42:30] What about the fat-adapted folks say they thrive on low carb intake? [46:51] Remove the polyunsaturated fats from your diet and eat whole foods. Remember that all carbs are not equal. [53:59] We want to be consuming a lot of fuel to be able to produce a lot of energy, assuming it’s going efficiently, that’ll involve a lot of carbohydrates. [01:02:23]   LINKS: Brad Kearns.com Brad’s Shopping page Jay Feldman Wellness.com Energy Balance Podcast Jay Feldman article part 1: Does Stress Make You Stronger? Jay Feldman article part 2: Flawed Research And Harmful Misapplications (Including Ketogenic Diets, Intermittent Fasting, Calori

This show was inspired by me hearing that throwaway line, “Everything in Moderation,” one too many times—particularly as it relates to our critical mission and obligation to fight a valiant battle against the many health-destructive cultural and marketing forces that we face in modern life. Yes, I was hanging out with a group of childhood friends, talking up the nuances of my Carnivore Scores food rankings chart, and received the feedback that it’s indeed extreme for the average citizen to go looking for grass-fed liver or take organ supplements made with freeze-dried bovine testicle and so forth. Point accepted, but I think we have an unfortunate reflex to regress to the pathetic mean of today’s unhealthy, overstressed, overfat (Dr. Phil Maffetone contends 91% of the global population “overeat”) population.  Everything in moderation is a good suggestion to avoid the extremes that some of us devoted health and fitness enthusiasts can traffic in, but it’s important to emphasize that we are absolutely and desperately obligated to pursue an extreme approach to health because we have the deck stacked against us. I’ll talk plenty about how industrial seed oils are pervasive in the food supply, including (shocker) the most elite and expensive restaurants and the hallowed halls of Whole Foods Market and hot buffet.  This show examines both sides of the coin—being thoughtful and resolute to avoid overstress patterns as well as upping our game a bit, or a lot, to clean up our adverse dietary and lifestyle practices. I admit that I repeatedly err on the overstress side of the equation, as evidenced by recurring muscle soreness and minor injuries in the aftermath of my high intensity sprinting and jumping sessions. My interview with Jay Feldman, host of Energy Balance podcast, and my four-part presentation of reflections on the Energy Balance concept (coming soon), caused me to reflect on the potential for trouble when stacking an assortment of stress factors, most particularly combining fasting and/or carb restriction with high intensity workouts.  We talk through some practical suggestions to improve dietary choices, how to optimize return on investment with workouts (reference my show with Dr. Doug McGuff) and avoid the endocrine disruptors in cosmetics, skin care, food containers, and household cleaners (listen to my show with Melanie Avalon here to hear more about that). You don’t have to break your back and add stress to your life in trying to be perfect or go to the potentially overly-stressful edges of biohacking or extreme athletic training, but let’s resolve to do the best we can to break free from the many unhealthy aspects of modern life (particularly the dopamine-stimulating instant gratification addictions that were detailed in my interviews with Dr. Robert Lustig and Dr. Anna Lembke) and strive to live a life of happiness, contentment, energy and vitality.  Enjoy the show and send your questions and comments to [email protected]   TIMESTAMPS: Everything in moderation…….is this really the best way? But let’s not overdo it either. [01:27] Stress is cumulative. This is important to remember when you conclude that you have recovered from a workout. [05:51] Brad reflects back on his health journey where he has been hardcore in many ways but notes there are times when research caused him to question what he was doing. [07:42] During Brad’s triathlon career, he learned the best way to reach his potential. Many of the long- term extreme endurance athletes have heart problems. [12:11] By learning to pay attention to your body, you may need to recalibrate your competitive goals. [15:13] We have a tendency towards addiction toward many things like alcohol, drugs, porn, junk food.  We must watch out for our tendency to look for those dopamine triggers when we exercise, too. [18:22] Everything in moderation has brought our society to the point of seeing that two thirds of the US population is classified as overweight or obese, a serious health risk.  [27:11] We have collectively deprioritized health and fitness in favor of consumerism and instant gratification. [32:39] We have a unique opportunity to shape the world and the future of our planet with our pocket books. [36:23] We still are inundated with industrial seed oils but high fructose corn syrup has been decreasing. [42:51] Skin care products are loaded with harmful toxins. Household cleaners and plastics, like what touches your food or water bottles, are dangerous. [45:07] We are experiencing a record decline in the average male testosterone levels since the 1980s. [48:40] The electromagnetic fields that surround us are a cause for concern. [55:0   LINKS: Brad Kearns.com Brad’s Shopping page Keto Reset Diet Carnivore Scores Rood Ranking Dopamine Nation Dr. Doug McGuff The Overfat Pandemic The Hacking of the Ame

“The body is a powerful instrument, and we often forget about it.” Listeners get ready for a powerful, impactful, thought-provoking show with Dr. Anna Lambke, the author of the sensational best-selling book Dopamine Nation: Finding Balance in the Age of Indulgence. I love how this conversation flowed so easily and comfortably through a variety of topics, especially starting out by talking about athletes and how the nature of addiction can permeate even what seems to be the healthy, fit part of the population, and especially how we’re all now vulnerable to all manner of dopamine seeking/dopamine triggering temptations. This is because, as you’ll hear in this show, the world has transformed from a place of scarcity to “a place of overwhelming abundance.” From drugs to food to news to gambling, shopping, gaming, texting, sexting, Facebooking, Instagramming, YouTubing, and even tweeting, there has been a massive increase in the numbers, variety, and potency of highly rewarding stimuli—a staggering increase that Dr. Lembke finds extremely concerning and seriously harmful. She even refers to smartphones as, “Modern-day hypodermic needle[s], delivering digital dopamine 24/7 for a wired generation.”  During this episode, I call attention to a quote from Dr. Lembke that could be the secret to leading a rich, meaningful, and fulfilling life. She’ll detail the idea in the show, but here you go to consider for now: The routine things you do in daily life can take on epic proportions, but it doesn't mean you have to get to the top of the mountain. This idea reminded me a lot of a famous Martin Luther King quote, one that you’ll hear me share during this episode: “If a man is called to be a street sweeper, he should sweep streets even as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. He should sweep streets so well that all the hosts of heaven and earth will pause to say, ‘Here lived a great street sweeper who did his job well.’”  You’ll hear about Dr. Lembke’s experience with patients that had extreme and shocking addictions and also realize that all of us, every day, are also in this highly vulnerable situation, thanks to the inexorable progress of society and technology to the point where everything is easy and we can get instant gratification all day long. You’ll also learn about the importance of achieving a neurochemical balance in your brain and how to stay out of that downward spiral into addiction from excessive dopamine seeking behavior. I highly encourage you to pick up her book Dopamine Nation—there are just so many great tips in there for whatever level you’re striving to improve as a person, and I love her recommendation for embarking on a detox process lasting at least 30 days and how that can be the secret to rebalancing your brain, and I think you will too.  Dr. Anna Lembke is a professor of psychiatry at Stanford University School of Medicine and chief of the Stanford Addiction Medicine Dual Diagnosis Clinic, and the author of the best-selling book Dopamine Nation: Finding Balance in the Age of Indulgence.   TIMESTAMPS: The smartphone is today’s hypodermic needle delivering digital dopamine. [01:20] Should we allow ourselves to get excited about things? Are the highs and lows good for you? [05:20] Dopamine is triggered when we enumerate things rather than looking at the process. [09:24] After you win the gold, what is next? The consumption of sports even as a spectator is very much vulnerable to this problem of addiction. [11:37] The point is that we all have the same mental circuitry that gets us to instinctively approach pleasure and avoid pain. [15:00] How to we navigate that balance of existing in competitive, modern culture? [17:36] What’s amazing about our phone screens is that the screen itself is reinforcing. [23:27] It is hard to imagine the world we grew up in with no phones and internet when we look at what today’s youth are living with. [27:09] The routine things that you do in daily life can take on epic proportions, but it doesn't mean you have to get to the top of the mountain. [29:56] We need to convey the message to young people to not try to find the grandiose thing you need to do but, instead look at your life as it is and whatever hand you’ve been dealt, make a positive difference every day.  [32:24] We need to recognize that our vulnerability to primitive signals, is part of the solution. [36:10] We need to do intermittent fasting with our devices in order to narrow the window in which we are engaged. [39:46] We are constantly commandeered to keep connected. It starts with awareness. In this addictogenic world, how do unhook ourselves from video games, for example? [41:10] With repeated exposure to the reinforcing drug or behavior, the response gets weaker and shorter. To reset from t

If you want to totally transform your life on every level, start with changing how you spend your mornings. In this episode, I describe the life-changing benefits I have experienced from doing my personalized exercise routine every day for the past five years. I share how my commitment to my routine has completely transformed my life by improving focus and discipline all day long, while also helping me avoid the distractions of hyper-connectivity that we all face daily (all day long!). I discuss the meditative aspects of the routine and how to start slowly and build your commitment in a comfortable and sustainable manner, as well as the benefits of exercising outside, first thing in the morning, which calibrates your energy-boosting circadian hormones. It also sets an inspiring peak performance tone for the day, one that strengthens your ability to actively advocate for your own health and fitness. Another added benefit is avoiding the negative effects of hyper connectivity—one study revealed that 79% of Americans check their smartphones within fifteen minutes of awakening, and 46% check them before getting out of bed. You’ll hear about what the precise problem is with looking at your device as soon as you wake up (in short: locking your brain into the reactive, short-attention-span, dopamine-craving mode) and I share what psychiatrist Nikole Benders-Hadi has said about what immediately reaching for the phone does to your brain (“the information overload that hits before you’re fully awake . . . interferes with your ability to prioritize tasks . . . [and] you are more likely to increase stress and feel overwhelmed”).  One important takeaway from this show is to ask yourself: how much time can I devote every day? As you’ll hear in this episode, I started with a short 12 minute routine—and now look at me! Make it easy, inviting, and sustainable, and you’ll experience success. Design the routine for yourself so it is customized to your needs—if you need any ideas, my course will give you a lot of helpful starting points for you to pick and choose from, and remember Atomic Habits author James Clear’s advice about the two minute rule: a habit must be established before it can be improved. If you’re like me and you want to wake up and get refreshed, energized, and feel focused—in any way it takes—then having a morning movement routine is the best way to do it! Start small, make sure your routine consists of things you actually enjoy doing and that benefit your body, and watch the magic happen! The most important thing is just to do SOMETHING—that way, you can start amassing a streak to prove you are in control—and after that, you just keep going.   TIMESTAMPS: Get up in the morning and hit the deck!! There are many benefits in the morning exercise routine. [01:24] Brad combined many of his usual exercises like jogging, yoga, stretching, strengthening, and incorporated them into his morning routine. [03:17] For the everyday person that maybe isn’t a serious athlete, a routine is still and extremely important element of your everyday life. [07:01] The first step towards changing your life is to acknowledge the destructive effects of hyper connectivity. Don’t check your phone when you first wake up. [09:38] Try the exercise routine instead of coffee, or at least BEFORE your coffee. It does the same thing. [13:55] Step two is logistics. This can become an easy, inviting, and sustainable habit as important and routine as brushing your teeth. Start small. [16:27] Step three is building the habit. Nothing is more important that taking care of yourself. Just do it. [24:02] Four stages of habit change are: make it obvious, make it attractive, make it easy, and make it satisfying. [34:58]  By simply changing the way you wake up in the morning, you can transform every area of your life. [38:03] Exposure to natural light is imperative. Light controls all the activities in your body functions. [39:16] Strengthen your commitment by celebrating your streak of following through. Repeat the exact same template every time. [43:15] Increase your commitment after you have this habit established.  You are the boss.  Don’t answer to any outside forces. [48:31] In summarizing the idea of creating a morning routine, make it enjoyable. Make it applicable to your athletic fitness and goals. Start it first thing in the morning. It improves your capacity for concentration.  [53:56] If this is not clicking for you after you’ve made a good effort, take a look at what is getting in your way. [57:03] When you’ve made the commitment, you will find it is difficult to bypass your morning routine. Celebrate your success. [59:45] Use your morning routine as a launchpad for other desired habits.  [01:04:39]   LINKS: Brad Kearns.com Brad’s Shopping page Brad Kearns’s Morning Routine

In the final part of this three-part presentation, we discuss various methods you can adopt to make sure overtraining doesn’t happen in the first place, as well as the best strategies for recovery when it does happen.   We start by discussing the #1 most important preventative measure for recovery and the benefits you’ll gain from taking an intuitive approach to training (and what that entails), and how you can avoid being fooled by little bursts of (false) energy. I also talk about the benefits that come from cultivating other passions and getting extra sleep and the important role functional medicine can play. I bring up the issue of nutritional deficiencies and the high likelihood that overtrained and overstressed people have a leaky gut, as well as why two things—everyday movement (like walking) and sun exposure—are so essential. As you’ll hear in this episode, at 57, I am still on a learning curve with this stuff, as I absolutely LOVE To challenge my body and do magnificent athlete feats and unleash competitive intensity—but now, it’s throughout a 3-day experience—not performed in a single hour. Learning to regulate my natural competitive intensity and leave the track with a little bounce in step has been a huge lesson that has also been great for my body and overall health, and I hope this episode helps you do the same. It’s a topic I take seriously, and I urge everyone else to do so, because the bottom line is the choice is up to you: you can choose to do things you know will accelerate aging, or you can choose to do things you know promote longevity. If you want to learn how to successfully train without overdoing it and while promoting longevity, then this is the episode for you! Listen to part one here and part two here if you missed the previous shows.   TIMESTAMPS: In part one of this series, we talked about the stress in and on the body and how it can be either positive or negative. [01:20] Part two of the series covered the symptoms of overreaching and overtraining. [03:25] How do we prevent overtraining?  Don’t let it happen in the first place! An intuitive approach entails going a step further than just relying on how you feel. [07:16] When you screwed up and overdid it, you have to learn to accept it. You cannot pinpoint your return to action. [11:02] During this rest period, cultivate other passions. One of the passions might be sleep! [13:36] Look into the world of functional medicine. You could very well have health problems about which you are unaware because you are overtrained. [16:07] As hard as it might be, wait to go back to exercise.  Wait until the passion rekindles in a very authentic sense. [20:30] If you are doing anything that's could be conveyed as high intensity. You want to curtail the workout too well under an hour, probably a half an hour would be much better. [23:50] If you feel bad at rest the following day after working out, you overdid it. Do not prompt chronic muscle soreness. [29:19] You are compressing your lifespan rather than extending it when you are chronically overtrained. [31:57] When you follow these healthy training guidelines, you can experience success even as you age. [34:43] If you are feeling sorry for yourself, realize that we are all built differently. Do the best to optimize yourself and don’t compare yourself to others. [38:45] Take what your body gives you each day and don’t try to force more. [43:04]   LINKS: Brad Kearns.com Brad’s Shopping page Overtraining Part 1 Overtraining Part 2 Primal Health Coach Institute Nourish Balance Thrive Podcast with Chris Kelly Podcast with Dr. Tommy Wood Podcast with Dr. Craig Marker Podcast with Dr. Phil Maffetone The Big Book of Endurance Training and Racing The Primal Blueprint Joel Jamieson Podcast One Running Shoe Running on Empty The Weight of Gold   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affor

What do you spontaneously do every day that brings you joy and requires no motivation? This is what you value most highly and that you must pursue in order to live as your authentic self! That’s a pretty heavy message and it’s from the remarkable Dr. John Demartini, one of the world’s leading personal development experts. Listeners, we have had some high powered guests and shows before, but get ready for a brilliant exploration in finding your life purpose from world renowned human behavior expert Dr. John Demartini! You’ll hear about his incredible and unique life story and the unbelievable challenges and obstacles he faced growing up as he reveals that he was constrained to arm and leg braces until he was four years old, lived out his teenage years on the street and nearly died weeks before his 18th birthday—an experience that shifted him onto a different course. Then, at 18, he learned to read, and he wrote his first book. For someone that couldn’t read and write, Dr. John illustrates that anything is possible. In this episode, you’ll learn seven powerful strategies for managing stress, why you should pay yourself first, how to overcome inaction, and why physical wellbeing begins first in the mind. We talk about how to find your niche and get to where you want to go, embracing the science of goal setting, and the importance of gratitude journaling. Dr. John also explains why motivation doesn’t work, breaks down how you can effectively maximize your potential, and how to awaken your inner genius. He also reveals that we create internal conflict with our authentic self when we traffic in thoughts and phrases like, “I need to, I should, I have to…” because these things require motivation, which as we all know, is now turning out to be flimsy and unreliable. If you like memorable and inspiring quotes that will help you put your ideas into action or need help zeroing in on what your purpose is, then this is the show for you!!  Dr. John Demartini is an internationally published author, global educator, and the founder of the Demartini Method, a revolutionary tool in modern psychology. He has studied over 30,000 books across academic disciplines and has authored over 40 books and manuscripts including the #1 bestseller ‘The Breakthrough Experience®’ which has been translated into over 36 languages.   TIMESTAMPS: A great life is not by accident.  It’s built on purpose. [01:20] What do you spontaneously do every day that brings you joy and requires no motivation? [03:24] The tool on Dr. Demartini’s website is useful to determine what your real mission and priorities in life are. [06:32] Motivation and willpower are relatively flimsy tools. What are your values?  [08:13] We have drifted away from what values are to what is determined by society. Your hierarchy of values will dictate your destiny. [13:30] How do we determine how to delegate tasks to others? [18:14]If the person's not doing what they love and loving what they do, they're going to be burdened [21:36] In an effort to get ahead, people think, “when I get ahead, I’ll save.”  But it is the other way around.  When you save, you get ahead. [24:27] People tend to compare themselves with others and thereby get the message, “I should,” “I need to,” which means they have some outside authority whispering in their head. [26:33] Are these principles available within the reach of everyone? We need to take a good look at how we spend our time. [31:55] Dr. Demartini does not do low priority things.  He only does what he enjoys. [37:45] Because he had a learning disability, he didn’t learn to read until he was 18. [42:09] Anything you need motivation to do, is not you. [45:20] If you can’t be honest with yourself, it’s because you’re afraid of what other people think about you.  [52:57]   LINKS: Brad Kearns.com Brad’s Shopping page Dr. John Demartini The Breakthrough Experience The Values Factor The Time Trap   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics

In part two of this three-part presentation on all aspects of overtraining, I present a strategy to recover from overtraining and how to avoid it in the first place by making intuitive evaluations of your present condition and behavior patterns and taking corrective action.  You’ll hear about an assortment of symptoms to identify the tenuous state of overreaching, and an assortment of symptoms indicating a state of overtraining/burnout. We talk about the importance of tracking your HRV score (check out my app for tracking your HRV here) and what dysregulated energy levels and having more energy in the evening really means, as well as what the presence of skin problems, certain hyper behavior (like tapping your feet or grinding your teeth), and frequent urination (especially at night) indicates. You’ll learn the reason why you’re craving sugar, struggling with insomnia, or feeling irritable, cranky, or impatient, as well as what is causing any persistent soreness or joint trouble. We also discuss the importance of having a strong digestive system and how chronic gut inflammation results in damage to microvilli and what to do when you have trouble with thermoregulation or an unusually low or high HRV. Finally, we talk about excessive sleep and how it affects the body, what a lack of joy or desire to train can reveal, and how poor concentration, depression, apathy, malaise, moodiness, and even withdrawing socially can be a sign that your body is trying to conserve energy. Thanks for listening, and stay tuned for part three. If you missed the first part of this three part show, click here to catch up.   TIMESTAMPS: What are the signs and symptoms of overtraining? [01:25] The harmonious functioning of your autonomic nervous system should be balanced. After workout, cool down, lie down, elevate your feet and breath. [04:58] HR-V is a measure of beat-to-beat interval between your heart beats. There is a variation. [07:16] The MAF test is a way of measuring your performance at the aerobic maximum heart rate. [09:09]    Feelings you get outside of working out where your energy is dysregulated, is a warning sign of overtraining. It is very important to get the right sleep. [12:25] Immune disturbances and inflammatory disturbances often follow a high stress training period. [15:36] Another sign of overstimulation or imbalance things like cramping, twitching, hyper movements such as tapping your feet or grinding your teeth.  [17:44] Skin problems can be the result of overtraining, too. Frequent urination, especially at night, is a sign of a problem.   [18:29] Decrease in libido and amenorrhea are signs of overly stressful lifestyle. [20:57] Warning number 11 is insomnia. This will happen if you are too riled up with chronic overstimulation. [23:56] Digestive disturbances like irregularities in elimination patterns or unusual cravings. [25:01] If you are cranky and impatient more than usual, you need to notice why. It is a sign of overtraining. [27:00] Some signs of burnout are waking up and not feeling good, poor workout performance, soreness and joint problems. [29:26] Another sign would be trashing of the digestive system. [32:34] Your hand-eye coordination will suffer as well. There’s an app you can get for your phone that tests that. [35:57] Poor immune function is indicated with frequent colds, allergies, and the like. There is a preponderance of long COVID showing up in endurance athletes. If you are having trouble with thermo-regulation, that too, might be a sign of overtraining. [37:36] If your HR V is elevated above your normal baseline range, it could be an indicator of parasympathetic dominance because you are so fried that the parasympathetic is stepping up to center stage. [39:32] Low blood pressure can appear if you have overworked yourself. If you get woozy when you stand up it is messing up your electrolyte balance. [41:52] Excessive sleep, beyond your normal pattern shows that you might be bottoming out. [43:00] This is supposed to be enjoyable so the lack of joy or lack of desire to train could be a reliable indicator of burnout. [44:45] Mood disturbances depression, and poor cognitive function are of concern. [45:28] Overtraining part 3, is coming up to discuss how to recover and return to exercise if you have been hit with overtraining and burnout. [46:20]   LINKS: Brad Kearns.com Brad’s Shopping page Part One of Overtraining podcast Dr. Jannine Krause Podcast Rhonda Collier Podcast BradBeat HRV One Running Shoe Running on Empty Eight Weeks Out.com Podcast with Joel Jamieson QUOTES: "Locomotion, repair, growth, and reproduction are a zero-sum game." (Pontzer) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, ple

Do you ever dream about living a happier, more conscious life, but don’t know how to possibly get there? Thanks to today’s guest, author, changemaker and speaker Dr. Dain Heer, this episode will teach you how. You’ll learn why judgment is the biggest killer on the planet (especially the judgment we give to ourselves) and how you can correct course when you’re feeling stuck. You’ll also hear interesting and practical tips designed to help you let go of trauma, past experiences, and whatever negativity has been holding you back and bringing you stress and anxiety in daily life, instead of joy and lightness.  Dr. Dain Heer is an author, change-maker, speaker, and co-creator of Access Consciousness, one of the largest personal development companies practiced in 176 countries. He is also the founder of International Being You Day.  TIMESTAMPS: Judgment is the biggest killer on the planet, especially the judgment of ourselves. [01:45] International Being You Day celebrates our quirks, our differences and see what being ME really means. [04:41] Dr. Heer’s story goes back to his rough childhood and what he did when he realized it didn’t have to be like this. All he wanted was a sense of peace and happiness. [08:32] After being very depressed, Dain found a positive outlook that was the magic that worked for him. [14:02] Ask: “Who does this belong to”?  [16:38] Are you doing the same things over and over and not getting a different result? [18:14]Ask: “Who does this belong to? for three days. If it’s not yours, you can’t change it. [19:25] Who does my desire to control the other person belong to? [26:38] What else is possible that I've never considered? And what would it take to change this with total ease and what different reality is possible that I'm not yet choosing? [29:31] How is judgment of ourselves the “biggest killer on the planet?” [31:06] If we are met with negative resistance from someone, how do we keep from taking it in? [36:57] Change “overwhelm” in three steps. What power or potency am I trying to hide? [44:55]   LINKS: Brad Kearns.com Brad’s Shopping page Dr. Dain Heer Being You, Changing the World International Being You Day Access Consciousness   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to a grand three-part presentation covering all aspects of overtraining, including an overview of the stress response in the body, how the nature of hectic, high stress modern life is a disastrous disconnect from our human genetic expectations for health, and how our ruminating minds can contribute to burnout (just like stressful work or personal circumstances or overly-stressful training patterns do). Unfortunately for me and fortunately for you, I am an expert on this topic and in this episode, you will learn about how different forms of stress (remember, even fasting counts as a stressor) affect the body and the state of “overreaching,” a precursor to overtraining where you are capable of peak performance, but running on borrowed time heading for burnout. I also discuss how to find a healthy balance between avoiding overtraining and still having that optimal amount of stress that is actually beneficial to the body, and how the stimulus perception response and the HPA axis (responsible for the body’s reaction to environmental stimuli) works.   TIMESTAMPS: Our stress responses are in three stages: stimulus, perception and response.  [01:24] Stress is a chain reaction as a variety of genetic and hormonal switches are turning on and off. [04:33] The body has a strong homeostatic drive to regulate the body back to normal after a fight or flight incident, or an illness. [07:47] So how do we manage this wonderful tool? Too little stress is unhealthy. [10:14] Even though you may enjoy your workout, overtraining can be a disaster. In our daily life, we are overloaded with stressors. [14:31] The perception in your mind is reflected in the chemistry of your body. [17:14] Exercise is a major, major stressor, and it has to be contemplated very carefully in order not to cross that line and drift into over training patterns. [20:27] When you have elevated heart rate, blood pressure, elevated cognitive focus, your basic routine bodily functions are put on hold. [24:25] Fat is a clean-burning fuel whereas carbohydrate is dirty-burning fuel. [28:12] A chronically stressful lifestyle is directly associated with a carbohydrate dependency [30:28] Burnout occurs when you are constantly busy stimulating the fight or flight hormones and then one day your just crash. [34:06] When you have that temporary high that’s afforded by the chronic overproduction of stress hormones in the bloodstream, it can be a confusing situation. [40:33] For all of us in the recreational realm who are trying to promote overall general health and especially longevity, we have to be very, very careful to not drift anywhere near the overtraining, patterns and the burnout symptoms. [44:19]   LINKS: Brad Kearns.com Brad’s Shopping page Biology of Belief Human Migration Across the Globe Podcast with Bruce Lipton Podcast with Dr. Ron Sinha Brad’s Cold Water Therapy Primal Endurance Two Meals a Day Running on Empty Paleo Thyroid Solution Primal Fitness Coaching course   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Tommy Wood is back for another great show, this time to discuss a pretty radical idea—the idea that second guessing this constant quest for optimization in the area of health and fitness might actually be a good thing.  We talk about how our mindset and attitude come into play regarding our health and he explains why he is so concerned about what he sees as the “pathologization and objectification” of things that specifically should bring us joy (mainly food and sleep) and why so many people tend to fall into over-obsession and perfectionism when it comes to certain vital health practices. Dr. Tommy proposes we steer away from overcomplicating and overthinking things when it comes to our health and fitness, which delves into another conversation about toeing the line between taking care of your health and caring too much. Where and how do you find that healthy balance? We also talk about the power of the placebo effect, sleep, fitness and figuring out how hard to push your body, and much more! If you want to hear some great health and longevity advice through a big-picture (and extremely practical lens), then this is the episode for you!   TIMESTAMPS: Guest Tommy Wood talks about the pathologizing of health practices. [01:22] There is a coherence between who you believe yourself to be and your actions. [05:36] Many people disregard the importance of sleep, but if you begin to focus, counting the hours, you start to lose the joy of sleep.  [12:51] Sleep debt is when you establish your optimal hours of average sleep, then if you have a particular episode of shorter time of sleep, staying up late, you have sleep debt that needs to be made up. [21:01] The genetics come into play for sleep requirements. [24:30] Is there a strong correlation there from energy output to increased need for sleep? Rapid loss of body temperature is one of the triggers for sleep. [27:15]    The volume of training that the average person needs is much smaller than professional athletes need. Consistency is important. [29:00] If you think others are doing more than you, if you think you should be doing more, it has a negative impact on your health and actually increases your risk more. [32:41] Glucose monitoring has created the pathologization of food. [36:30] We can create psychological effect that affects the way we respond.  A placebo is a placebo. [39:33] There has been much more information, studies, and experimentation on athletic performance that changes how we think about health and fitness. [44:17] How do we tiptoe over that red line of optimal training so that we are not hindering our health and fitness? [46:46] When we talk about cardiovascular fitness, muscle mass, and longevity, we are talking about data from truly average general population people. We don’t know who is going to live longer. [52:08] We hear many rationalizations and cop-outs in everyday life.  Many people are delusional about their actual health. Understand that commitment is important.  Motivation fluctuates. [01:00:12] Genetics plays a big role in longevity.  Get regular blood testing. There are some medications available for aging, however, there is no evidence how beneficial.    [01:05:54]   LINKS: Brad Kearns.com Brad’s Shopping page Tommy Wood Instagram The Subtle Art of Not Giving a F**k Jeff Kahn on Sleep Placebo Jeff Kahn on Changing Insights about Sleep Podcast with Dr. Tommy Wood- Back to Basics  Podcast with Dr. Tommy Wood – no. 1 Podcast with Dr. Tommy Wood – no. 2 Podcast with Dr. Tommy Wood – no. 3   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com:

Do you ever struggle with staying focused and being productive? Do you find it difficult to get through the day without feeling anxious and tired? There is a cost to hyperconnectivity, and this episode will help you find the best solution to this increasingly prevalent problem.  In this episode, you’ll hear some great tips for becoming more focused and productive, while decreasing stress and exhaustion. This is hugely important, as today we all face more hurdles than ever in the workplace. Consider this: a UC Irvine study revealed that the average office worker is interrupted once every 11 minutes, while another study from Loughborough University suggests that many workers check their email as often as every five minutes. Clearly, it’s a widespread problem, but this show will give you the tools to help you fix this problem yourself. We start by discussing James Hewitt’s “Cognitive Middle Gear” and how you can avoid it, the best solution for managing stress and delivering peak performance, and how to plan for “cognitive endurance.” I reference Cal Newport’s books Deep Work and A World Without Email (he calls email the most insidious interruptor and time suck/distractor) and explain why brief interruptions such as checking text messages and emails have such a massive negative impact (and how it is related to something called Attention Residue). I also discuss the psychological pain that comes from not being accessible, the real meaning of busyness, and the studies that have shown having a culture of connectivity actually ruins productivity.  Another book I recommend and mention during the show is Rapt: Attention and the Focused Life, which draws some parallels between attention and happiness, and was written by Winifred Gallagher, who brilliantly says who you are is the sum of what you focus on. This show also emphasizes the importance of scheduling out your time every day, protecting your time, having distinct shut down hours, and why you should never wait around for inspiration.   TIMESTAMPS: Let’s look at some ways to become more productive and focused. [01:27] Just being an excellent athlete or corporate leader doesn't necessarily mean anything except that you're very competent in your narrow level of focus. [02:19] We have tremendous potential to excel in one area of our life and then apply those peak performance attribute, but the potential to be distracted is ever present. [04:58] It’s a good idea to get organized enough to establish a specific time to go deep with focus and get things done. [09:15] Attention residue is where you lose a tiny bit of wattage of cognitive power every time you divert and then return to the original important task. [10:54] Busyness is a very effective proxy for productivity. [16:43] You are the sum of what you focus on. Be specific.  Write down your goals. [20:10]    It’s okay to be annoying by being unresponsive. Keep track of your accomplishments. [23:18] Keeping track of your goals, like diet and exercise, gives more structure. [27:29] Protect your time to allow space for creativity. Brain needs down time. [28:17] Try to schedule two 90 minutes focus times per day. Then takes breaks. [33:25]    Habitual checking on missed calls and messages can become addictive behavior pattern. [37:52] As long as you prioritize that deep work, you'll have more freedom to kind of relax during the other hours of the workday. [42:09] You can learn to piggyback new habits onto habits you already have. [44:49]   LINKS: BradKearns.com Brad’s Shopping page Deep Work A World Without Email Primal Endurance Online Course Rapt Good to GreatMark Bell's Power Project Hewitt: Cognitive Middle Gear Microworkouts Podcast Atomic Habits   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supp

Today’s guest, Jerry Manney, has dedicated 35 years of clinical experience to helping people navigate the joys and pains of life. A therapist and counselor, Jerry wrote the book, Why We Argue and How to Stop: A Therapist’s Guide to Navigating Disagreements, Managing Emotions, and Creating Healthier Relationships because one of the biggest challenges he’s seen people face over and over again is communication during conflict. As Jerry explains during this show, when arguments break out, nobody wins—so he wrote this book to help people figure out why they argue (and why other people argue), and also to provide some practical steps people can take to maximize communication and connection while minimizing unproductive arguments. You’ll learn how to stop arguing, why self-care has to take center stage, the importance of calling out time-outs (and the best way to do so), and much more!   TIMESTAMPS: Brad’s guest is here to help us stop arguing and communicate and listen in a more civil way. [00.52] When emotions arise, all good communication skills seem to go south quickly. [04:40] It is not only those close relationships that need these skills.  It is everywhere you talk to people. [06:00] Why do we argue? Is it about things or is it because we take the subject personally? Sometimes we argue to prove a point. [07:32] Community Reinforcement Approach is a system designed especially for family or friends concerned about someone with drug or alcohol use. [12:33] Ask yourself, “Why do I need to change people’s minds?” [15:20] Try different, not harder. Try to really listen without projecting our own thoughts and feelings. [18:42] We come from a point of bias that we may not be aware of. [22:46] The relations that mean the most to you are usually the most difficult to navigate and the emotions escalate. [26:06] Self-care is important because if it’s not there, your ability to relate to others is difficult. [28:37] Guilt comes from a lot of different things. Excessive guilt can be counterproductive. Using the term “I’m sorry” can be over-used. [31:59] Timeouts are a good suggestion but how do we utilize them to experience success? [36:08] It is important and valuable to be brief when it is time for this difficult conversation. [41:45] There are some tips about using certain phrases….do’s and don’t’s. Keep it simple, be positive, be non-confrontational, and respectful. [45:05] Label your emotions. [51:41]   LINKS: Brad Kearns.com Brad’s Shopping page Why We Argue and How to Stop: A Therapist’s Guide to Navigating Disagreements, Managing Emotions, and Creating Healthier Relationships JerryManney.com   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Since I talked about my carnivore awakening in part 2, this episode focuses on the personal benefits I have experienced since adopting a nose to tail animal based diet, as well as my recommendation for long-term fat loss, perhaps the pre-eminent dietary goal in the world, through my top secret, specially designed C&C eating strategy.  In this show, I explain why I consider myself a “carnivore for life” and why these foods will continue to be the central focus of my diet (animal foods are after all, the fuel that drove human evolution for 2.5 million years and are the most complete and nutrient-dense foods on earth). I talk about the efficiency of carnivore style eating, how I feel fully satisfied on fewer total meals and much less snacking, and the significant improvement I noticed in my digestive function. Finally, I reveal which of my favorite plant foods I still eat (the list is longer than you may think, and even includes a little honeycomb!), why I eat very little fruit, and explain why I have made a firm commitment to up my organ meat game.    TIMESTAMPS: Brad’s dietary journey has evolved from processed foods to the animal-based nose to tail diet. [01:18] Plant foods from the natural world contain toxins that could be harmful. Try a 30-day experiment of eliminating all plant foods and see what happens. [03:16] The nutrient density of the organ is superior to the muscle meats. [05:31] In your transition to your healthier diet of nose to tail animal products, be sure to include bone broth. Liver is very important also. [08:22] By eating a high carb diet, you will create a lot of insulin stimulating effects creating tiredness. [12:07] When flying, Brad uses it as an opportunity to fast where he used to take healthy snacks. [14:06] When Brad learned to manage his weight and control choices of foods, he began to relax and allow some of his favorite foods back in, carefully monitoring for adverse symptoms. [16:11] Purple sweet potatoes, inside and out, are one of Brad’s most favorite carbs. Homemade kombucha is a favorite beverage. [17:59] Brad describes how he makes his own delicious kombucha. And, of course, his Macadamia Masterpiece nut butter is at the top of his list. [20:58] Some people say you shouldn’t eat fruit in the winter because it is not aligned with our evolutionary expectations. [24:40] Remember that we are all individuals and that we have genetic profiles that work differently in every diet. [28:42] Through of cold showers and hot saunas and sprint workouts and fasting you create hermetic stressors.  [33:27] Dr. Josh Axe ranks the 30 most nutrient dense foods. [37:28] The flawed notion that the more dietary diversity you have, the better our gut microbiome has been widely refuted by many experts. [41:43] If you live in the northern latitudes, your body cannot make Vitamin D. [42:45] Brad’s main takeaway is to make the effort to understand what contribution this food you are eating makes to your overall health. Maximize nutrient density. [45:25] If you want to lose excess body weight, you need to emphasize protein as your dietary centerpiece. [48:37] If you are an athlete trying to recover so you have good blood work, you want to make sure you keep the muscles repairing by trying not to overload the stress factors. [50:20] Set a goal of a minimum 12 hours eating window. [52:28] Emphasize nose to tail animal-based diet. This includes eggs. [53:56] LINKS: Brad Kearns.com Brad’s Shopping page Brad’s Diet no. 1 podcast Brad’s Diet no. 2 podcast Saladino summary podcast Shawn Baker Podcast Ancestral Supplements MOFO The Primal Blueprint Podcast with Dr. Joan Ifland Two Meals a Day Carnivore Scores Food Ranking Oppenheimer Map of Human Migration Brad’s Podcast with Dr. Lustig The Hungry Brain Wired to Eat Carnivore Scores Food Ranking   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery dr

Dr. Anna Cabeca returns to the show for a powerful and memorable conversation about menopause, healing after tragedy, and her new book, MenuPause. Things get deeply personal in this episode: Dr. Anna talks about her experience with tragedy (her toddler son’s death) and dealing with PTSD and infertility, and you’ll hear some seriously life-changing insights that she has learned from her most difficult life experiences. She also reveals the reason why resetting your circadian rhythm is essential for healing, explains her experience with reversing early menopause despite being told she couldn’t have children, and much more! Dr. Anna Cabeca, DO, OBGYN, FACOG has dedicated her career to helping women balance their hormones and heal their bodies, and knows that the hormonal fluctuation that precipitates menopause can be one of the hardest times for women, upending an otherwise normal and happy life. In MenuPause, Dr. Cabeca teaches women a new way of eating so they can take charge of their own health and continue to live their most fulfilling lives.    TIMESTAMPS: Dr. Cabeca’s story includes five unique eating plans to help with weight loss, improve mood, sleep and hot flashes. [01:22] Anna left her medical practice because of burnout, after an especially traumatic time in her life. [04:42] As she traveled the world, she met many leading scientists who expanded her knowledge of medicine. [09:25] Endocrinology and gynecology are interrelated systems. [11:47] After the trauma of the death of her toddler, Anna received the diagnosis that she was unable to become pregnant again, adding to her stress.  She did, however, have another baby. [13:15] Healers and philosophers from all over the world gave Anna the same general knowledge that the organs hold all the energies in your body. [15:17] After her travels brought her a new perspective, she changed the way she practiced medicine. [22:42] Stress can mess up our adaptive hormones. Your cortisol goes up and oxytocin goes down. The more oxytocin, the better the body repairs itself. [25:05] Her book, MenuPause presents five unique eating plans to break your weight loss plateau and improve mood, sleep, and hot flashes. [30:27] Each of us is different and Dr. Anna personalizes the diet plans for each individual. [33:53] In menopause, progesterone, estrogen, testosterone, and DHA all diminish. [38:40] Brain fog is an inability to extract the necessary glucose to fuel the brain. [42:19] What behaviors helped her heal from the PTSD she had after her child was killed. [45:19] How does oxytocin promoting behaviors compare to dopamine triggers? [50:59]   LINKS: Brad Kearns.com Brad’s Shopping page MenuPause The Hormone Fix Keto Green 16 Biology of Belief Dr. Anna Cabeca Drop Acid   ​​​​QUOTES: “There is magic in the pauses of our lives.” – Dr. Anna Cabeca    Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Part 2 begins with a quick recap of what I discussed in Part 1 (childhood eating habits, what led me to embrace the primal / ancestral diet in 2008 with Mark Sisson and The Primal Blueprint, the deep immersion into keto and the publication of The Keto Reset Diet in 2017) and then picks up with the story of the major awakening I had in regards to food a few years ago. I spend some time in this episode summarizing the rationale for and the benefits of an animal-based diet, including second guessing the deeply ingrained idea many people have that colorful fresh produce is the de facto centerpiece of healthy eating as I explain the science behind how these plant toxins affect your body. You’ll hear about the advent of the Carnivore movement as I discuss how the message from leaders like Dr. Paul Saladino and Dr. Shawn Baker changed my life and challenged my fixed and rigid dietary beliefs, especially this May 2019 podcast episode with Dr. Paul Saladino on Ben Greenfield Fitness where he seemed to blow Ben’s mind—well, he blew my mind too, so we met and hung out in LA and did a podcast, and then I took him to meet Mark Sisson to do another podcast—as you’ll hear, he seemed to blow Sisson’s mind too (yes, Sisson of the daily “Big-Ass Salad”!). In this episode, you’ll learn all about plant toxins—a variety of chemicals, proteins, and acids that can damage our sensitive digestive systems, upset our delicate hormonal balance, and prevent the release of critical neurotransmitters. I share a list of which foods to avoid (including why roots, leaves, stems, and seeds are the worst offenders) and talk about the way lectins affect the body (like gluten, lectins are widely recognized natural plant toxins that virtually everyone is sensitive to). I also talk a little bit about gluten and how it inflames the digestive tract and triggers an autoimmune response, explain how phytic acid / phytates work in the body (by binding to minerals and inhibiting digestion), and reveal which specific foods have 200 times more estrogen than other foods. We also touch on the issue of oxalates and glycoalkaloids (defined as neurotoxin enzyme inhibitors that impact nervous system function) and talk about sulforaphane (which can inhibit the internal antioxidant system and promote cell death) and isothiocyanates, which can seriously mess with your thyroid health. I also explain the effects that tannins, photosensitizers, salicylates, flavonoids, as well as cyanogenic glycosides, (yes, what makes cyanide!) have on the body. If you are like me and haven’t been suffering from any acute health conditions, then you probably felt the same way I did before going carnivore-ish, which was, what’s the point of being super strict with your restriction of plant foods if you already think you feel fine? However, as you’ll learn during this show, there are tons of benefits to eliminating plant toxins—and one added benefit is an increased emphasis on the highest-quality animal foods, which ideally includes a lot more organ meats.  Finally, if you’re looking to lose weight, the story of how my joint commitment to go carnivore and fast until 12 noon enabled me to quickly drop eight pounds of excess body fat in exactly three months will probably pique your interest. I attribute this quick and easy success to the natural focus and discipline engendered by my morning fast and narrowed menu options; we forget how easy it is to get derailed from our goals and best intentions by freedom, abundant choice, and the indulgent and decadent cultural influences we are surrounded by daily. And when we are thrown into the mix of daily life without unwavering rules and guidelines in place, it’s easy to experience decision fatigue, depletion of will power, and a consequent unraveling of our best-laid plans. Hopefully my dietary journey and experience with the freedom found within the seemingly narrow confines of carnivore will inspire you to try it out for yourself!    TIMESTAMPS:  If you were born before 1950, you had the advantage of more fresh home-cooked meals. [01:24] The most nutritious diet is based in meat, fowl, fish, eggs, vegetables, fruits, nuts, and seeds……….and dark chocolate. [04:42] Brad describes his years of consuming tons of vegetables and the effects on his body. [07:27] Plant toxins are all kinds of different chemicals, proteins, and acids which have the potential to damage the digestive tract.  [17:43] It is confusing to hear that we should never eats plants so it is important to not go overboard in either direction. [20:46] Many people are sensitive to these toxins and don’t even know it.  The damage to the body is surreptitious. [22:38] By giving up the salads, the green smoothie, and the stir fry, Brad optimized his health.  [29:53] Maximize the nutrient density of the calories you consume. Grass-f

Welcome to a massive three-part production detailing the evolution of my dietary habits over decades, starting with my childhood that coincided with the rise of fast food culture and factory processed, nutrient-deficient, toxic modern foods. Thankfully, the Kearns family had an awareness of healthy eating and all the junk I threw down as a kid came atop a respectable baseline of healthful, home-cooked meals.  In part 1, we travel through my youth and reach major turning points like my first awareness of eating for athletic performance with the 1983 book, Eat To Win, my cold turkey plunge into the world of ancestral-inspired eating with the advent of Mark Sisson’s Primal Blueprint in 2008, to my rapid total immersion into the ketogenic diet when no one had heard of it in 2017 as Mark and I worked on The Keto Reset Diet, to my most recent and stunning awakening that was the advent of the carnivore diet in 2019.  You’ll hear about my experience with some ill-advised but well-intentioned food choices, the six week adjustment period that came with my decision to start eating an ancestral diet—cold turkey, no transition period, how quickly I felt a huge improvement in my digestive function and started having stable daily energy levels, and why I have consumed almost zero grains, legumes, or bread for the last 12 years (as well as the one food I will occasionally consume rice with). I also talk about why it’s actually more important for athletic people to emphasize nutritious foods and not just use their fitness level as an excuse to eat trash and learning how to select the most legitimately high quality suppliers for beef, fish, and eggs during a time when organic and grass-fed, pasture-raised items were just gaining popularity and interest.   TIMESTAMPS: If you were born before 1950, you had a nice cushion of home prepared meals, before fast foods came into being.  [01:25] Those of us born after 1950 had a more nutrient deficient childhood. [04:25] Other countries adopted our fast-food ways and the life expectancy decreased. [07:01] The more athletic someone is, the more they challenge and demand of their body, the more important it is to emphasize nutritious foods. [13:50] At age 18, Brad transitioned when he found his athletic endeavors were bringing him injuries and illness. [15:42] In the early 80’s we were told to cut out fat. Now we know that fat DOES NOT make us fat. [19:23] About that time, in the 80s, is when Brad began to really take an interest in understanding food he was putting in his body. [23:20] The go-to meals of the day were a lot of grain-based concoctions, and many performance foods. Then he retired from the pro circuit. [27:02] In 2008 Brad and Mark Sisson got together and created The Primal Blueprint lifestyle pretty much eliminating grain-based foods. [30:37] The advent of civilization brought about a dramatic dive in human health. [32:31] After Brad took up the primal lifestyle, his overall health and vitality increased. He dropped the grains that had been the basis of his diet. [35:11] Interest in the ketogenic diet came up in 2017. [39:44] In the ketogenic diet, the maximum benefits are going to be obtained by the people in the most desperate situations that have the most metabolic damage. [41:47] You just have to embrace reality in a positive attitude and also realize that chronological aging is one of the major factors of peak performance. [47:29]   LINKS: Brad Kearns.com Brad’s Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Cour

I made a life-changing dietary shift thanks to today’s guest Dr. Paul Saladino. In this rebroadcast episode, you’ll hear from the leading advocate for an animal based or carnivore(ish) diet and learn about his book, The Carnivore Code. You’ll learn why you don’t need to be afraid of carbs and the “least offensive” carbs to emphasize in your diet, why kale and berries are NOT the nutritional centerpieces of human health (and what foods are), and how this dietary change has impacted my health for the better since 2019. We talk about the importance of experimenting with your food choices to see if digestion improves, explain the antioxidant concept correctly so you understand the true effect antioxidants have on the body, and talk about which superfoods have pro-oxidant agents. We discuss the difference between environmental hormesis vs plant hormesis and the benefits of using alternative methods for challenging the body that don’t involve plant hormesis, such as fasting and cold exposure. Finally, we discuss why carnivore won’t be for everyone and reveal the truth about fiber (which has now been widely discounted).   TIMESTAMPS: This is a rerun of Brad’s podcast with Dr. Paul Saladino, the expert on Carnivore-ish diet, that compares the nutrient density of meat and vegetables. [02:10] Paul frames his discussion with really important items, the first one being that animal foods should include organ meats and not just muscle meats. [07:41] Paul eats about one gram of protein per pound of body weight per day. [11:41] In the Faster Study, they found that you can get equal levels of glycogen stored in your muscle, use in your muscle, and then replenish on a low carb, high fat diet. [13:49] If you have in mind the number of calories you want to eat in a day, why not eat the most nutrient rich foods? [17:51] Diseases like autoimmune disease, psychiatric disease are mostly inflammatory. [22:54] How do you challenge the arguments in favor of plant-based diets? [35:36] We’ve been told blueberries are a high antioxidant food, broccoli and leafy greens have wonderful compounds in them.  It’s not the way it works. [39:49] Can we feed everyone animals? [59:18]   LINKS: Brad Kearns.com Brad’s Shopping page Kate Cretsinnger Podcast Carnivore Scores Rood Ranking Rip Esselstyn Podcast The Carnivore Code CarnivoreMD2.0 Instagram   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Wild times abound as we tackle great feedback and listener questions about important health topics. First, some positive reviews about Brad being funny and “down to earth” (even after reading a bunch of positive reviews?!); A listener details a day of diligent low-carb eating, ambitious exercising, and bonking and getting a headache. We’ll learn how to avoid piling on too many stress factors (fasting, low-carb, high intensity, etc.) and how to optimize exercise and diet for fat reduction with an “under the radar” strategy of achieving natural and incidental caloric deficits that prompt the burning of excess body fat. Great references from shows with Dr. Tommy Wood (athletes should strive to eat as much healthy food as possible, until they add a pound of body fat—then back off) and Dr. Robert Lustig (who argues that it’s virtually impossible to add body fat if you ditch toxic modern foods and emphasize wholesome, nutritious foods.  A listener references Brad’s interview on Brock Armstrong’s Second Wind Podcast references about the importance of a tech-free start to the day and votes against “Challenge Months” that are too stressful. Then we take a detailed look at the most sensible advice regarding alcohol consumption, including the least offensive strategies if you choose to imbibe. (Check Brian “Liver King” Johnson’s elaborate 11-step approach!), and try my Dry Farm Wine recommendation for the cleanest wine available. Finally, some great commentary about strategically adding carbs to a carnivore-ish diet in order to boost recovery.    LINKS: Brad Kearns.com Brad’s Shopping page Paleo Drinking Cheat Sheet Ancestral Supplements Brian “Liver King” Johson detailed lifestyle tips and habits   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I sit down in a fancy studio environment with multiple cameras and great sound to talk to a very interesting couple who created Bala Enzyme, a triple-enzyme electrolyte and anti-inflammatory sugar free energy drink. It’s a great product and the discussion will have plenty of touting of the product benefits, but there’s a bigger story here that might interest you. Dr. Farnoush Aftabi and Dr. Arash Aftabi are a Southern California couple with successful careers as dental surgeons (endodontics and periodontics), but they started to notice their patients were struggling with painful inflammation post-surgery. Having long experimented with a holistic approach to inflammation control through supplements, they were inspired to create their innovative product called Bala Enzyme, designed to address multiple post workout needs, like hydration, recovery, joint pain relief, digestion support—it’s even immunity boosting! In this episode, you’ll learn all about the science behind Bala Enzyme, such as how these specific enzymes and amino acids work in the body, and in particular, the difference between drinking Bala and taking easy to access non-steroid anti-inflammatory pills as Dr. Arash explains the long-term effects things like ibuprofen/Advil and Tylenol have on the body. You’ll hear about the many sensitives and complexities of the human body and Dr. Farnoush’s personal experience with recovering and healing from inflammation and why Bala Enzyme (Bala comes from “Balance”) is for everyone, and not just athletes. Bala Enzyme is also super simple and convenient: this electrolyte and triple enzyme powdered drink mix comes in a convenient little pouch of bright orange powder that you pour into water for the ultimate electrolyte and antioxidant drink. And the orange tint actually comes from a potent serving of tumeric, along with a clean and diverse assortment of enzymes and electrolytes. The taste is also perfect as it is not too sweet and not at all artificial. Aside from the great taste and high-performing product, I also just like the way this company operates: with an incredible devotion to product quality, scientific research, convenience, and great taste. I personally like to pour a small packet into ice water and it’s so refreshing that it’s easy for me to enjoy it frequently. If you’re someone who forgets to stay hydrated or you get bored of the non-taste of water, this is a great way of making sure you’re drinking enough. There’s also three flavors to choose from (pineapple, lime, and berry) in this sugar free and zero carb beverage. If you like variety, try all 3—and use the code BRAD30 when ordering on BalaEnzyme.com to take 30% off your first order!   TIMESTAMPS: This husband and wife dental team is bringing to market a unique product to deal with inflammation. [02:05] They used an enzyme called bromelain and lots of turmeric. [06:58] She had a terrible accident and while recovering, had the time to pursue their dream. [10:29] They are hoping their product helps more people who don’t do well with pharmaceuticals. It also helps hydration. [13:58] Caffeine and energy drinks are full of sugar. [17:20] Having a problem with inflammation causes breathing problems. Inflammation can be healing as well.  You need balance. [31:00] We have to be careful about taking pharmaceuticals that might mask the pain and make us feel that we can do anything. [33:08] What is an enzyme? [36:03] Turmeric is a very important ingredient of this product. [37:06] Is there a downside to taking these anti-inflammatory antioxidants…can you take too many? [41:31] Bala comes in powder form so you can take it anywhere with water. [45:17] Some of the commonly-used medications we use can cause harm. [49:58] What was it like to have this dream for a product and get it out there? [53:36] How did your dental background get you enlightened to holistic health? [01:01:56] Besides brushing and flossing is there more we need to do for good dental hygiene? [01:05:20]   LINKS: Brad Kearns.com Brad’s Shopping page Bala Enzyme   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplemen

If you’ve ever wanted to find an easy way of increasing your amount of general everyday movement while also elevating your baseline fitness level, look no further than the #1 fitness breakthrough in recent decades, microworkouts! Microworkouts are a highly efficient way of ensuring that moving around more becomes a deeply ingrained part of your habitual behavior, without the added stress that can come with pre-planned workouts. In this episode, I discuss the many benefits of microworkouts and give tips on how to easily incorporate them into your daily routine too. I share some of my favorite exercises to do and use a few examples of things I’ve added to my home and home office to illustrate how easy it is to incorporate this practice into your daily life. Of course there are benefits in going to the gym or exercise classes, such as instant motivation and natural camaraderie, but sustaining a committed fitness routine in the face of everyday life can be a daunting task: things get in the way, unexpected events throw you off your pre-planned schedule, there are always errands and chores to take care of, work commitments, kids and pets that need to tending to…. the list goes on. We all experience days that are busier than anticipated, and after a full day of running around and trying to get everything accomplished, most people are too tired to even think about working out—and this is where microworkouts come in. Whether you’re an elite athlete or just someone who struggles to get it done and adhere to a steady fitness routine, microworkouts are a wonderful addition to your fitness regimen, as they help you become more active throughout the day (every day), instead of just in isolated moments, and your efforts, while seemingly small, truly add up over time. Because this is a rebroadcast episode, I’ve included some new notes and suggested modifications, such as the importance of being sure to warm up first, which I feel wasn’t emphasized enough before.   TIMESTAMPS: Life is busy and we don’t always have time for a perfect workout experience. [01:31] It is important to warm up first, appropriate to your level. [04:28] Micro workouts are getting a lot of attention rather than a formal exercise time. Squats are a good start. [06:34] When you don’t go regularly to the gym, you may find it easy to overdo it and get injured and tired. [09:58] Brad’s micro workouts are at home, particularly with the hexagonal deadlift bar and pull-up bar. [12:47] Micro workouts break up the workday and keep you moving all day. [15:34] Take a luxurious rest between sets. [20:33]   LINKS: Brad Kearns.com Brad’s Shopping Page Active Couch Potato Syndrome   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In this edition of questions and comments from listeners, we get into all kinds of fun stuff.  Should anti-aging enthusiasts consider bulking up with extra muscle? How do you go about doing that correctly? I discuss the controversy and confusion over protein intake, explain how you can get the longevity benefits of maintaining muscle mass without the concerns about overstimulating growth factors, and then we hear a success story from a listener who lost 40 pounds and is getting stronger doing major lifts and pullups. Another listener asks a question about the stress factors of air travel and I explain why fasting is a great strategy on travel days, as well as how you can beat jet lag upon arrival. I also talk about the proper way to train for contests and ultramarathons without getting into overstress patterns, how to prepare for long distance triathlons after taking time off, and especially, how to not get beaten up by long runs. Finally, we hear comments from listener’s about their favorite takeaways from past shows, such as honoring John Gray’s direction to be a Kung Fu master amidst relationship stress, and I talk about how to strengthen problem muscles and connective tissue in order to heal from chronic injuries. Enjoy the show and enjoy participating in the community by emailing [email protected]    TIMESTAMPS: Scott Belanger asks if Brad has done a bulking stage to gain weight. The more muscle mass you have, the more protection you have. Brad tries to optimize his strength to bodyweight ratio. [01:25] Your triglycerides to HDL ratio is an important detail to look at for good cardiac function. [09:24] There is a tendency in the gym culture to encourage nutrient deficient processed calories.  Use caution when consuming “workout” products. [10:34] Brad Warden has lost over 40 pounds, has increased his athletic challenges, improved his diet, and is feeling better than ever, which leads to a discussion regarding the controversy about eating too much protein.  [12:39] The best sources of protein, by far, are from animal sources. [17:40] Stewart travels weekly mostly by airplane.  He is asking whether he should eat or fast during these flights.  [19:03] Billy Vogan wants to know how Brad thinks about signing up for an ultra-marathon when time is not the goal.  He plans to walk some of the time. [25:09] Keep tough workouts under an hour and keep heart rate at 180 minus your age or below. [29:44] If you have a workout pattern that seems to be really satisfying and enjoyable and you’re performing well, keep it up.   [31:07] Kevin is retired but wants more than sitting around.  He still has that competitive bug.  He wants to train for triathlon. [32:41] A 44-year-old Canadian who plays competitive tennis is having a problem with his Soleus, which is one of the most prominent calf muscles. He wants Brad’s suggestion on helping him lessen the problem. [38:55] Write of review of Brad’s podcasts, send us a screenshot of your review and receive a jar of Brad’s Macadamia Masterpiece. [48:56]   LINKS: Brad Kearns.com Brad’s Shopping page Podcast with Dr. Ron Sinha One Running Shoe Running on Empty The Four Hour Work Week Voodoo Floss Two Stretches to Heal Plantar Fasciitis Brian Liver King Johnson   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.co

Hey listeners, have you been working on “fixing” yourself? Well, here’s some good news: you can stop doing that right now—and today’s episode with Don Goewey will show you why.  Don currently works as the director of the Center for Spiritual Exchange, the official archive for the works of Anthony De Mello (regarded as one of the great spiritual minds of the 20th century) and has committed his life to helping people understand and quiet stress and anxiety, navigate life’s challenges more creatively, and live happier, more fulfilled lives. He also recently edited the new book, Stop Fixing Yourself / Awake Up, All is Well, based on Anthony DeMello’s practical spirituality, and wrote the Amazon bestseller, The End of Stress/Four Steps to Rewire Your Brain. Don offers many memorable and potentially life changing insights throughout this episode, starting with him telling the riveting story of how his life fell apart in every way and what led to his spiritual awakening after. At the core of Don’s mission is his unique psycho-spiritual model for rewiring the brain to extinguish stress reactions and amplify the higher brain function that enables human beings to flourish—a method that will also help you overcome feelings of fear, anxiety, anger, depression, and that feeling of emptiness that can unfortunately characterize modern life. In fact, Don’s method has been successfully applied in high pressure work environments like Cisco and Wells Fargo to help people elevate their experience of work and of life in profound and measurable ways. We also talk about the four steps that make up Don’s method, how your perception creates your reality, and what to do when negative emotions arise. Don Goewey is the Executive Director of the Center for Spiritual Exchange, the official archive for the works of Anthony De Mello, and the author of The End of Stress/Four Steps to Rewire Your Brain. Previously, Don managed the department of psychiatry at Stanford University Medical School and headed an institute that pioneered a psycho-spiritual approach to overcoming catastrophic life events, which in 2005 was awarded the Excellence in Medicine citation by the American Medical Association. Connect with Don here.   TIMESTAMPS: This show is about how to rewire your brain. [01:29] There is a childlike part inside you that has been covered up. [03:31] Don came to his work in pscyho-spirituality after experiencing an extreme period of stress. [07:04] He learned to feel the stress and embrace it rather than have it take over. [09:19] The mind body connection is very important. The quality of your life experiences depends on how well your mind functions. [16:19] Don’s situation was desperate and it brought about a big change in his life. He discovered that the things that he thought were working against him, weren’t working against him at all. [22:25] Your happiness in on the inside. Don’t look outside for it. [25:57] How do you deprogram yourself? The answer is awareness. [28:52] Look at the way you’ve been put together, all the societal programming that has made demands on you. [34:55] We have a knee jerk reaction to the trifles in our daily life. We are constantly at the mercy of things and people. [40:42] What you are unaware of controls you. Get in touch with your negative feelings.     [42:59] Work towards being non-judgmental. The feeling you are having is programmed into you. [51:21] Humans have the capacity to hold horror and harm along with love and forgiveness at the same time. [56:47] The misperception of threat generates most of the stress reactions that we experience. [01:01:16] Be in touch with your feelings.  Don’t push them away. [01:07:18] Remind yourself that this upset will pass. 80% of us are shame based. [01:10:10]   LINKS: Brad Kearns.com Brad’s Shopping page Center for Spiritual Exchange Stop Fixing Yourself, Wake Up, All is Well  Podcast with Dr. Bruce Lipton Tibetan Book of the Dead The End of Stress: Four Steps to Rewire Your Brain Awareness   QUOTES: "When you find yourself in a situation you can’t change, the challenge is to change yourself." (Viktor Frankl)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOF

In part 2, I cover the remaining highly important and extremely effective concepts you can implement to strike a balance between maintaining a healthy passion for competitive intensity with adjusting to the realities of aging and aging with grace.  You’ll learn about the value of integrating short-term extrinsic goals and I share some compelling research about motivation cited by a Stanford neuroscientist. I talk about how making a conscious decision to depart from cultural influences and ego demands can offer wonderful health benefits, why it’s healthy to downsize your ambitions into age appropriate goals, and the importance of keeping track of your progress through journaling and performing regular fitness assessments, as this allows you to spot any regressions or patterns of injury or breakdown.  You’ll hear about emerging research that suggests that we can achieve good (or even excellent) fitness levels with a MED (minimum effective dose) approach and that cardiovascular fitness and disease prevention benefits can be obtained with only a few hours of low intensity exercise per week. I break down how you can honor the high intensity repeat training protocol while also avoiding the overly-stressful HIIT modality, reveal why there is no justification for inducing post-exercise muscle soreness in pursuit of lifelong fitness, and explain how to make necessary adjustments so you rarely get sore. I also talk about the importance of reframing “consistency” and the fact that many fitness enthusiasts and competitors misinterpret the importance and application of “consistency” in training, to the extent that they experience a consistent application of too much stress. One important takeaway from this show is that it becomes increasingly important as you age to honor your intuition over anything else when it comes to fitness, as you have far less wiggle room to overdo it and get away with it. This is why establishing a modest baseline of activity makes it far easier to incorporate fitness on a daily basis without overdoing it—the best example of this being my morning routine, which has taught me over the last few years that even with subpar energy and motivation, once you’ve made a habit out of it, you’ll always get the job done. I also talk about establishing firm guidelines for yourself in your fitness routine and why you should never push yourself to a peak performance effort (unless you feel 100% rested and energized), and the three symptoms that warrant a rest day. Finally, I suggest introducing cold exposure into your routine and talk about the benefits that come from still pushing the limits of peak performance occasionally—not just for the fitness breakthroughs, but also for the psychological benefits that come from getting out of your comfort zone.   TIMESTAMPS: We are trying to maintain a healthy passion and competitive intensity for compelling fitness athletic goals, but also adjusting to the realities of aging with grace and keeping your healthy perspective. [01:21] Any form of motivation will be effective toward achieving short-term goals. [03:32] Set age and lifestyle appropriate goals. [08:53] Track your progress. [14:34] Fly under the radar.  Be conservative with your approach to fitness. [17:27] Perform the high intensity workouts correctly. [24:45] Avoid overly stressful HIIT modality. [29:44] Try not to get sore. [31:27] Consistency is essential but it can be misinterpreted. [33:45] Push the limits once in a while. [38:35] Try cold exposure. [47:33]   LINKS: Peak Performance Podcast, part 1Run for Your Life, At A Comfortable Pace, and Not Too Far Podcast with Dr. Doug McGruff Body by Science  Podcast with Dr. Craig Marker Ancestral Supplements The New Evolution Diet Podcast with Dave Kobrine Brad’s cold exposure routineUSA National Human Activity Pattern Survey   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Premium skin care products and cosmetics rigorously tested to be free from toxins Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiot

The products we put onto our skin and into our bodies every day can have a profound effect on our health. In this episode, Melanie Avalon returns to the podcast for an important discussion about the various ways endocrine disruptors, which are found in everything from skincare to soap to detergent to deodorant (and countless cosmetics, like lipstick!) pose a major health risk. As I’ve discussed on the show before, paying close attention to the ingredients found in every product you buy, from cleaning supplies for your home to skin and body care to laundry detergent to makeup, is one of the best things you can do for your health. Unfortunately, the amount of toxic products out there still outweighs the amount of non-toxic ones, so you have to take matters into your own hands and do your own research in order to avoid extra exposure to endocrine disruptors. In this episode, Melanie explains how certain toxic compounds interact with each other and how this can actually increase toxicity levels, why you can’t just trust whatever products that claim to be “natural,” and the clean product lines she does recommend. She also reveals the connection between endocrine disruptors and carcinogens, why certain ingredients have such a profound effect on all aspects of our health, the amount of ingredients that have long been banned in Europe but are still common in America, and much more. Melanie is the host of two podcasts: The Intermittent Fasting Podcast with New York Times bestseller Gin Stephens and The Melanie Avalon Biohacking Podcast, where she interviews the world’s top experts on a myriad of health and wellness topics. To listen to my previous interview with Melanie, Intermittent Fasting, A Healthy Diet Mentality, And How Both High Fat/Low Carb and High Carb/Low Fat Can Be Effective For Weight Loss, click here.   TIMESTAMPS: Melanie talks about the bad stuff we put on our body..skin care and cosmetics. [01:18] Brad changed his diet cold turkey from all the grains he was eating. [08:02] If we can just clean up our diet, we are well on our way to optimum health.  The rest is just fine tuning. [11:44] The US has about a dozen compounds that are banned compared to Europe which has banned thousands of toxins.  [13:36] If you see the word fragrance on the label, it might be because they are protecting their trade secrets (recipes). [18:51] There are endocrine disruptors which are obesogens. Carcinogens are in these products.  [20:14] Anything you put in and on your body has the potential for damage. [26:26] “Natural” isn’t always safe. [32:22] Just as government’s regulations do poorly on cosmetic’s safety, it is the same for its overseeing food safety. [43:10] What about soy? [47:46] Because one does not feel the effects of using these products, they are unaware of what is happening in the body in the long run.  [50:40] The products that are tested and found to be very safe are available in the US when you look for them. [57:12] Some products can take the place of skin peel treatment. [59:55] Males need to pay attention to their skin drying. [01:02:35]      LINKS:      Brad Kearns.com Brad’s Shopping page Intermittent Fasting Podcast BeautyCounter.com The Cancer Code EWG: Environmental Working Group Most Common GMO foods Estrogeneration Melanie Avalon  Avalonx.us   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Premium skin care products and cosmetics rigorously tested to be free from toxins Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Maintaining passion and competitive intensity throughout life, especially as we age and how we must manage the realities of aging with grace, is one of my favorite topics to discuss. In this episode, I’ll walk you through 14 tips and strategies to help you stay on the edge, while also avoiding the pitfalls of an overly stressful, unrealistic, exhausting approach. We’ll be talking about the most important and highly effective concepts to implement in order to adapt and age gracefully, such as adopting a primal mindset, doing something that “scares the shit of you every day” a la Brian “Liver King” Johnson, founder of Ancestral Supplements, and engaging in activities that foster healthy competitive intensity and support longevity. We talk about why it is extremely important to put your ego demands aside and honor your 80-year-old self, and remain patient with the long-term journey of leading a healthy, fit lifestyle while setting long-term, big picture, intrinsic goals. Instead of offering generalities like, “I’ll stay in shape as I get older,” pinpoint some specific objectives—this is because the brain responds much better to goals that are specific and measurable. Mark Manson, number-one bestselling author of The Subtle Art Of Not Giving A F*ck, explains that the emotional “feeling” brain rules over the rational “thinking” brain, even though our rational brain likes to convince us that this is not the case. Only emotion motivates us to action, but the emotional and rational brain need to work together to keep you both excited and focused over the long run. We also talk about the importance of spending some time formulating specific and detailed goals that will elicit an emotional response and therefore, can be efficiently tracked and quantified. For example, can you cough up a list of clever centenarian Olympics events you’d like to participate in when you turn 100? How about pulling from longevity research and setting up some personal benchmarks for squats, pushups, or the one-mile run? Once you have identified some challenges that you are particularly passionate about, consider using tools like a vision board (more at JackCanfield.com), mind movie (more at MindMovies.com), journaling, or your own rich imagination to create a powerful impression about where you are heading and why. With beautiful overarching goals in place, you can blend them successfully with immediate, fun, and even superficial goals.   TIMESTAMPS: Brad gives 14 strategies to adapt and age gracefully. [01:44]Primal Mindset is where we acknowledge that pursuing goals and challenges is what makes us human. The good example of Brain Liver King Johnson is described. [04:08] Some studies show that we are softening.  Our life expectancy is shorter than our parents. [06:53] There are benefits from sleeping ancestrally resting on the floor or ground. [09:38] The longevity in your gene pool does not necessarily determine your fate. [13:09] Cultivate a healthy, competitive intensity. [17:49]Pursue goals and behavior patterns, training schedules that support longevity. [25:25] Set long-term, big picture, intrinsic goals. [34:45]   LINKS: Brad Kearns.com Brad’s Shopping page The Liver King Podcast with Martin Brauns Prime Endurance Mastery Course The Hacking of the American Mind Dopamine Nation Podcast with Dr. Craig Marker Podcast with John Assaraff   QUOTES: "The essence of sport is that while you're doing it, nothing else matters. But when it's over, you file it away in a place not very important." (Bannister) "Now that I’m retired, I am being coached by my 80-year-old self." (Whitfield) "Struggle gives meaning and richness to life." (Bannister)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Premium skin care products and cosmetics rigorously tested to be free from toxins Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com:

Chris Hinshaw stops by for a multifaceted and inspiring conversation about the interesting progression of his career, what led him to discover an entirely new perspective on fitness, and the turning point conversations he had with mentors that were instrumental in guiding him towards his path. Things also get a little science-y and technical as we hear about all that he has learned from his current position as one of the leading Crossfit coaches in the world. Known internationally for his extensive knowledge and practical experience developing aerobic capacity in athletes of all experience levels using his comprehensive, cutting edge approach to training, Chris is widely considered one of the top endurance coaches in the world and is the founder of aerobiccapacity.com. Chris Hinshaw has coached hundreds of athletes and professionals, including 32 CrossFit Games Champions and is the founder of aerobiccapacity.com. A former All American swimmer and world-class professional triathlete, his top international finishes include a 2nd place overall finish at the Hawaiian Ironman World Championships, 2nd place overall finish at the Ironman World Championships in Canada, and a 1st place overall finish at Ironman Brazil.  TIMESTAMPS: Brad introduces his guest who has a very interesting story to tell about how he got into coaching CrossFit champions. [01:30] Chris describes how a new and different shoe brought him back to serious running. [07:12] What kind of concessions do we need to make as we age and yet want to keep running? [10:15] There is much to worry about as you get older as far as athletic performance. [14:04] Chris’s history with the Ironman is epic and then evolved into CrossFit. [19:17] Because he had neglected muscles by just exclusively doing triathlon, he was advised to try CrossFit. It gave him his health back. [28:12] Your body may break down but your brain may still tell you you can do it. [31:56] Making a career change was a risk but the right thing to do. [44:57] How did Chris’s method fix the missing piece in CrossFit training? It starts with pacing. [51:52] CrossFit is for people who weren’t good at anything. [55:41] Chris Hinshaw has changed the sport of CrossFit. The people who are interested in CrossFit have disparate goals.  He personalizes it for them. [58:17] What is a standard rate of fatigue for a non-runner? [01:02:05] Some people perform CrossFit at a high level and too frequently. That is not beneficial in the long run. [01:12:51] The high intensity creates that fatigue, the low intensity clears the fatigue. [01:15:02]   LINKS: Brad Kearns.com Brad’s Favorites page Aerobic Capacity.com Mark’s Daily Apple Fatigue Factor Spreadsheet Calculator (400m to one-mile time ratio) Chris Hinshaw Coaching Matt Fraser CrossFit   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

This episode is inspired by a recent conversation with an old friend who reached out to me to ask for some tips and insights because of a very relatable issue. Despite being a lifelong highly accomplished endurance athlete and extreme outdoor person, things went a little off track with the pandemic and some personal life events, leading to drinking a little too much, eating way too many chips and too much butter, etc. This all led to him reaching out to ask: how do I get back on track, and what do you typically eat throughout the course of a single day? I answer those questions and more in this show as I share why I’m on the “C&C diet” and break down some practical weight loss methods that actually work. I explain why you can’t force your way into healthy eating patterns and talk about my typical approach, which includes tons of dark chocolate and my morning superfuel high protein smoothie. I also talk about my favorite carb sources and the benefits of desiccated organ capsules and reveal why I no longer eat salads or stir frys. Finally, I list the foods you want to minimize if you want to lose weight, as well as the reason why I take creatine every day (and why I think you should too!)   TIMESTAMPS: Brad tells an old friend how to get back on track with his fitness. [01:21] Brad’s main focus on diet is to maximize nutrient dense foods. [03:15] Many people like time restricted eating where you are fasting for 16 hours and then consuming calories in that 8- hour window. [07:56] Any deviation from the standard American diet of palatable processed foods is going to be a success. [10:47] It is very difficult to change your pattern of eating. Set yourself up for success by making good shopping choices.  Don’t have the processed foods in your house to tempt you.  [13:48] Brad’s morning diet consists of a smoothie and maybe chocolate. [17:54] Grass fed beef and pastured eggs are the mainstay. [20:45]The concept that the cholesterol content of your diet has no correlation to your blood cholesterol levels. [22:41] Brad eats fewer vegetables now. [26:21] Chocolate is a big part of Brad’s diet…..only the premium artisåan well-made chocolate. [30:45] For overall improvement, after diet comes exercise. Ridding ourselves with excess body fat is a battle. [38:32] How do we keep belly fat off? [42:07] When you are training, change your mindset and focus on quality and precision rather than suffering. [46:30] Move frequently, lift heavy things and sprint. [47:40] Sleep is very important. If you have to set the alarm to get up, we need to look at your sleep habits. [52:39] Your bedroom should be cool, dark and clutter-free. [58:45]   LINKS: Brad Kearns.com Brad’s Shopping page Carnivore Scores Rood Ranking Brad Kearns’s Morning Routine Fatty Popcorn Boy Saga Keto Reset Diet Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure) Ancestral Supplements Butcher Box Luke and Cate Shanhan Podcast US Wellness Meats.com Shawn Askinosie Podcast (chocolate) Cocoa Runners.com Lille Belle Farms Puna ChocolateHoulau chocolate Dr. Craig Marker Podcast HIIT vs. HIRT Chilisleep Sign up for Butcher Box and custom design your monthly shipment. I also shop at USWellnessMeats.com. Both are great pricing for grass-fed meat and sustainable fish. Artisan bean to bar dark chocolate: Cocoarunners Askinosie Chocolate Lillebellefarms PunaChocolate HouLau Farm Chocolate Company   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to al

Dr. Wendy Walsh is back for a fourth appearance on the B.rad podcast! Dr. Wendy is one of my favorite guests ever because she brings her A-game every time and dispenses an assortment of life-changing tips and insights in an easy to understand manner that you’ll remember and reflect on for a long time. Today we set a record for one of the most information-packed, fast moving shows ever—in 36 minutes we cover enough for a typical show of double that length! This episode will teach all about the three major attachment styles (avoidant, anxious, and insecure), how to balance our deepest biological drives with modern relationship dynamics, and what leads to sex being a “higher risk hobby” for women these days. You’ll also receive some free couples therapy and learn the five ways to sustain connection and romantic passion in your relationship. Finally, Dr. Wendy shares how she got 1 million TikTok followers in just one year, describes the four stages of personal development, and talks about the importance of examining the unconscious process and programming we all carry from childhood in order to improve our relationships. We also talk about her Patron club, which I just joined—incredible value for only $40.80 a year! Dr. Wendy is America’s thought leader on relationships, a media commentator who is obsessed with the science of love, and the host of The Dr. Wendy Walsh Show. She also lectures on evolutionary psychology and human mating strategies at California State University Channel Islands and holds a B.A. in Journalism, a Masters degree in Psychology, and a Ph.D. in Clinical Psychology.    TIMESTAMPS: The three major attachment styles are avoidant, anxious, and insecure. [01:25] There are some people who prey on others using the drug called love. [08:09] Look at everyone’s life as a slice. Wendy represents the light at the end of the tunnel. [11:09] This period of COVID has amplified our isolation. [12:45] The more choice you have, the less likely you are to make a choice. [14:11] Sex is a much higher risk hobby for women. [18:14] Love is very much like a drug using the same brain processes as a drug addiction. [20:36]    What is emotional intimacy? [23:09] Imagine that your attachment injury that makes you choose partners that are wrong for you is a hole in the middle of the street. [25:59] The person who has an avoidant attachment style needs to be avoidant because that's a safe place for them. [33:04] Here are five tips for free couple’s therapy. Number one is to catch them being good. [35:30] Learn reflective listening. And schedule everything. [38:01] Digital detox can only enhance the relationships in your life. And number five is to bring fun and novelty into the relationship. [40:49]   LINKS: Brad Kearns.com Brad’s Shopping page Podcast with Wendy Walsh Beyond Mars and Venus Patreon.com/ Dr. Wendy Walsh Tinder Swindler   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I have been diligently working on improving my breathing technique since recording a show all about the basics of nasal parasympathetic breathing and improving C02 tolerance, and this episode should help you get started too, as I walk you through an update of my personal experience with this breathing technique. In the first show about breathing, I explained the starting point of nasal parasympathetic breathing, which is to breathe as minimally as possible, through your nose only at all times, day and night for the rest of your life (with the exception of when you desperately need more air during intense exercise) and talked about the science that dispels the common flawed notion that we want to breathe in as much oxygen as possible in order for our bodies to take in as much oxygen as possible. The truth is, unless you are in the hospital with a serious disease or condition, we actually all have plenty of oxygen in our bloodstream, and many people aren’t even aware of the fact that having a low CO2 tolerance is an indication that your body is doing a poor job delivering oxygen to the working muscles that need it. In this episode, you’ll hear about what I have noticed from deliberately becoming more conscious of nose breathing during the day, tips for improving C02 tolerance and oxygenation, why overbreathing leaves our body literally gasping for oxygen, and why overbreathing will not help your athletic performance.   TIMESTAMPS: When you make attempts to breathe deeply and inhale oxygen, it elicits a stress response rather than a relaxation response.  [01:27] When exercising, of course, you suck in the air that you need. [03:23] Our blood already has plenty of oxygen, almost all the time. [08:19] When you are at high altitude, your oxygen level will go down because the body needs to put more oxygen into the muscles and tissues. [11:15] The greater the carbon dioxide you can tolerate, the more oxygen will be released to working muscles, organs and tissues. [15:40] You can breathe deeply and lightly at the same time. [19:16] It is important to learn to breathe through your nose during sleep. [28:20]   LINKS: Brad Kearns.com Brad’s Shopping page Breath The Oxygen Advantage Brad’s Instagram sprint The Breathing Basics Show BOHR Effect BOLT score   QUOTES: "Breathe as minimally as possible through your nose only, at all times, for the rest of your life." (McKeown) "True health and inner peace occurs when breathing is quiet, effortless, soft, through the nose, abdominal, rhythmic and with a gentle pause on the exhale." (McKeown)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :] See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I welcome the fourth appearance of Dr. Ron Sinha, host of a fantastic and unique new podcast called Meta Health! This episode covers a variety of topics related to healthy living, especially as we spend some time discussing Dr. Ron’s exciting and very informative new venture, Meta Health. If you haven’t heard his podcast, I highly recommend checking it out, as it gives you a fantastic scientific foundation—almost like a free college education! You’ll learn how fat burning works in the body, how muscle burning works, and how mitochondria functions in the body too. And because Dr. Ron is so passionate about all areas of health, the way that mental health affects our physical health is another major focus of his work. In this episode, you’ll learn why Dr. Ron cautions us to be wary of scientific studies and he explains how observational studies actually work. You’ll also hear about Dr. Ron’s experience with the Wim Hof breathing method, learn about how people can overdose on adrenaline stimulating activities (like cold exposure and HIIT workouts) and the consequences of doing so, and much more!   TIMESTAMPS: Dr. Sinha talks about how fat burning works in the body and how muscle building works. [01:39]The more deeply individuals learn about how their body works, it causes transformations. [09:08] Turning 50, one can notice the changes in memory and distractability. [12:11] Ron’s podcasts help the listener remember the material through storytelling. He is careful about the message he is sending. [18:18] Are we taking fasting too far? [19:35] Some traditional medical doctors still frown on some of the newer information that we put out. [23:20] Studies that simply ask for people to track what they eat are not very conclusive. [27:29] When they studied some seniors in Italy, they found that the animal protein intake was inversely associated with mortality.  [29:56] The use of the continuous glucose monitors is a game changer. [33:04] Are there blindsides we need to think about with the red meat diet? [35:28] What’s happening to your muscle mass? [38:13] There is a defeatist mentality in our culture. [44:31] Overdoing exercise, fasting, cold exposure, diet restrictions, etc. can all be harmful. [46:06] With cold exposure, you are only trying to get a shiver response. [51:43] Folks working from home have a wonderful advantage because they can do microworkouts all day long! [53:10] Identify different ways to get rest, such as something creative, or walking the dog. [56:21] Many people don't realize that that high adrenaline driving workout is actually making caloric restriction and fasting really difficult. [58:16] What is prompting those hypoglycemic episodes in a seemingly healthy person? [01:04:28] What causes the urge to urinate in the middle of the night? [01:06:36]   LINKS: Brad Kearns.com Brad’s Shopping page Metahealth Podcast Cultural Health Solutions.com  Podcast with Rip Esselstyne Podcast with Dr. Robert Lustig OsteoStrong Wim Hof Fatty Popcorn Boy Podcast   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Today’s show highlights a collection of some of the most memorable quotes and lessons from past podcast episodes, starting with the first B.Rad interview ever, Peter Attia, back in August 2018. To this day, that show with Peter remains one of the most-downloaded episodes in the history of this podcast!  You’ll learn how to avoid the most common disease conditions of modern life (heart disease, cancer, and neurodegenerative disease), what Peter’s favorite longevity marker is and why, plenty of tips on how to successfully achieve peak performance, and much more!   TIMETAMPS: Dr. Attia talks about his particular medical practice where is not only seeing patients, but is very involved with research. [06:38] When looking at the desire for health and longevity, the biggest impact would be nutrition, exercise and sleep. [09:30] If you take all sugar, refined carbs, processed oils out of your system, you can vacillate on whether you want grass fed or organic or dairy etc. What about “everything in moderation?” [13:05] No one depletes glycogen stores fully.  That’s a misnomer. [17:01] There’s a competition for energy where your muscles are going for energy as well as your brain. [21:09] Peter talks about being in ketosis and then out, eating more vegetables and also intermittent fasting. [22:08] When he was in ketosis for three years, was he looking for application for patients or performance edge? [28:06]Early in the stages of ketosis, when a person is not in fat balance, when they are not weight stable, many people are losing weight. [31:11] Peter is experimenting in 13-week periods, alternating between fasting and nutrition collecting data. [33:48] Make sure that you have the good food you want to eat on hand.  We tend to “eat what’s there” when we are hungry. [36:45] It depends on the person and the psychological strategy of handling these periods of nutrition. [40:28] It is interesting to monitor your emotions. Find out when you are angry and really why? [43:14] Riding your bike on a road is one of the most dangerous things you can do. [46:57] When training for a swim to Catalina, Peter would swim for 10-hour periods. [50:44] Are the people who have these stunning performances especially genetically gifted? [54:58] If you wanted to build a perfect runner, they would have enormous cardiovascular capacity, large quads, glutes and hands. [57:05] The aerodynamics of swimming and running are very different. [59:47] The arrow position on bikes is a compromised position for power output. [01:00:35] Because the density of water is so much greater than the density of air, pretty much everything in swimming goes down to avoiding drag. [01:04:02] Keeping your athletic prowess in an age-appropriate style is important for longevity. The journey of getting better at something is very important. [01:11:32]   LINKS: Brad Kearns.com Brad’s Shopping page Why We Sleep Usain Bolt Breaking2 Keto Reset Diet Peter Attia MD.com/podcast   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Did you know that many exercise and health experts say that increasing all forms of everyday movement is actually far more important than adhering to a devoted fitness regimen? In this episode, you’ll learn why as we continue discussing the latest emerging trends, revisions, and hot topics in health and ancestral living. You’ll learn effective strategies for recovery, how to work around injuries to stimulate the area in a manner that doesn’t cause additional pain, and how to take a kinder and gentler approach to high intensity training. You’ll also hear the reason why you should never workout to the point of soreness and the importance of de-emphasizing steady state cardio. I also share the most important things I have learned from my personal experience with injury recovery over the years (as well as certain setbacks!) that have had the most profound effect on the way I approach training and recovery: you’ll learn all the tips and tricks I learned from suffering from (and finally eradicating!) plantar fasciitis after 15 years (click here to watch my YouTube video explaining how I did this in just 3 short weeks!), why my 6 month “knee” was a total joke and the people who helped and/or hindered my recovery process, and much more! TIMESTAMPS: What makes it impossible to gain excess body fat [1:59]. How to take a kinder, gentler approach to high intensity training [5:52]. How to know when you have pushed your body too far in training [10:25]. The best ways to break up long periods of stillness [15:05]. What more than 20 minutes of sitting does to your body, why it makes you crave carbs, and how it affects fat metabolism [20:30]. How to design formal high intensity workouts so they are not too depleting [26:35]. Incorporating time for recovery into your reps and the concept of “walking it off” [31:05]. How to expand your definition of what it means to be “fit” and the danger of being narrowly focused on steady state cardio [38:22]. My personal experience with injuries and effective recovery strategies [40:58].   LINKS: Brad Kearns.com Brad’s Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Wouldn’t it be nice to not have to worry about macros, carb intake, and confusing and contradictory health trends anymore? This episode will show you the clear pathway to doing so, while also offering tips for fine-tuning and optimizing your lifestyle in the face of new and emerging trends. You’ll hear about the true cost of dietary obsessions and the danger of hyper-palatable, addictive foods, and I talk about the benefits I have personally experienced from consciously making the choice to stop overly scrutinizing every aspect of my diet. I also bring up the issue of dining out, since we know mostly all restaurants use canola/soy/corn oils to cook with (not to mention, sauces and salad dressings made with olive-oil “blends”, plus tons of sugar!). Is eating restaurant food ever really worth it, and if so, what foods do I make the exception for? We then move onto a discussion about the importance of aiming for digital minimalism and giving yourself enough time for down-time and self-reflection. You’ll hear about Gregg Greck’s book about Naikan, the Japanese art of self-reflection, which is a structured method for intensely meditating on our lives, our interconnections, and our missteps. You’ll hear about Gregg’s theory that while we are in production mode and zone out mode, the missing piece is putting ourselves in self-reflection mode. Finally, I talk about Monotasking by Thatcher Wine, which suggests we focus on spending substantial time reading, listening, and generally creating mono tasks we can do on purpose, as well as the benefits behind this practice.    TIMESTAMPS: It is a new year.  How is the best way to make progress towards your goals? [01:21] Ideas for diet and healthy living do not have to be rigid but the emphasis needs to be on eliminating processed foods. [03:42] It is virtually impossible to increase body fat if you eat natural foods that contribute to satiety. [06:42] The hyper palatable addictive foods disrupt the lectin processing which is responsible for feeling full and cause us to overeat. [08:51]Find a diet that's psychologically pleasing and does not result in the consumption of excess calories. [15:25] Every diet is a gimmick, and by and large, they work. [19:20] The intuitive approach is where you don’t have to lock into any regimented magical process. [21:17] Reproduction, repair, growth, and locomotion are a zero-sum game for the human. [22:30] Be wary of the admonitions about eating too much protein. The research that talks about eating too much protein and shortening your lifespan is probably looking at inactive people. [26:40] By itself, the body doesn’t ever make extra of anything. We have built in satiety factors that keep us optimized. [33:01] Learn to improve our focus, our self-reflection in our downtime. Learn to live with the digital age we live in. [35:51] Learn to be an intense listener in a conversation with another human. [42:39]   LINKS: Brad Kearns.com Brad’s Shopping page Carnivore Scores Rood Ranking Metabolical Brad’s Podcast with Dr. Lustig Wired to Eat The Hungry Brain Wheat Belly Fatty Popcorn Boy Saga Butcher Box Dr. Herman Pontzer Podcast (Energy Expenditure) Twinkie Diet Hara Hachi Bun Me Weight Lifting is a Waste of Time mTor and IGF-1Dr. Art De Vany My Morning Routine Brad Kearns Jogging 2.0 Naikan: Gratitude, Grace, and the Japanese Art of Self-Reflection by Gregg Grech The 12 Monotasks by Thatcher Wine   QUOTES: "Reproduction, repair, growth, and locomotion are a zero-sum game for the human." (Kelly) "If you want to live longer, lift more weights and eat more protein." (Wolf)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for

At 57, today’s guest Barbara de Leon is healthier than ever after years of constant fatigue, body-wide joint pain, a case of hypertension so severe it required 2 different types of medication, painful digestive issues that led to trying out veganism, mood imbalances, and also, a complete loss of zest for life. But after years of suffering, Barbara is 30 pounds lighter, healthy, happy, and helping many others feel the same way. Barbara founded Daily Wellness for You in the hope of helping women transform their lives after she experienced her own personal health transformation after years of suffering. In this episode you’ll hear about how Barabra successfully lost 30 pounds and her experience with chronic Lyme disease, Hashimoto’s Thyroiditis, elevated heavy metals, and genetic detox issues. You’ll learn how Barbara managed to cure herself of all the debilitating symptoms, got her blood pressure back to normal without any medications, kept off the weight she lost for good, and most importantly, how she regained her zest for life. Barbara is a Health Coach through the Primal Health Coach Institute and the Institute of Transformational Nutrition, and previously worked in the Healthcare Administration sector for many years as an RN. As a coach, she utilizes simple nutrition and lifestyle changes to help women lose weight, regain energy and start living life again. Her clients enjoy more than just the benefits of sustained weight loss—they also experience improved energy, reduced inflammation, improved digestion, and increased strength and confidence. TIMESTAMPS Today’s guest is a woman who has had a complete turnaround from a lifetime of illness. [01:30] Barbara’s health was deteriorating even as early as her thirties with fatigue and female problems. [06:06] Not until Barbara adopted the primal lifestyle, did the “magic” happen. [09:23] Diet was a big part of her transition. [12:02] The turning point for her when she was struggling as a vegetarian was when she heard a lecture called “Delete the Wheat.” [17:36] It is hard to change from rigid beliefs and try new foods. [20:01] With her transformation, Barbara changed her physique. [24:26] Her mindset was a big piece of the change. [26:51] Serotonin is made in the gut and it has a huge function on our brain. [30:13] If you feel like you are not getting the right answers from your medical provider, keep looking. [33:28]    Why is chicken ranked below beef?  And what about plant proteins? [40:01] When you are eating animal proteins, you are getting the vegetables that the animal ate as well. [43:20] How did she heal the leaky gut? [46:50] Her exercise regimen connected everything in the journey. She started slowly. [49:26] Barbara is now a health coach using her life experience and training. [56:20]   LINKS: Brad Kearns.com Brad’s Shopping page Primal Health Coach Institute Daily Wellness for You.com Wheat Belly The Salt Fix The Framingham Study Monterey Bay Acquarium.org   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Listeners just keep sending in a variety of interesting questions and thought-provoking comments. Please join the fun by sharing your thoughts by emailing [email protected]!   We’ll cover topics like: Can Two Meals A Day be just breakfast and dinner, and do caloric (and non-caloric) beverages count as breaking your fast? I discuss the many benefits of mitochondrial health, and one listener asks: what should one think when a physician says to specifically avoid eating red meat after having a colon procedure? I also read a message from a listener, Jack, who reports that Two Meals A Day has changed his life and “undone decades of damage” as well as another message from a listener who has been “mind blown” by a study showing that a few sprint workouts over just two weeks can double your time to exhaustion, which leads into the next question: can women obtain a similar benefit doing single set exercises to failure? I also talk about the importance of distinguishing between wholesome, unprocessed carbs versus refined carbs, and the big-picture perspective about the healthy role carbohydrates can play in the diet, especially for active folks, and how stacking the stress factors of intense workouts, carb restriction, extended fasting and being in the 50+ age group can be counterproductive.   LINKS: Brad Kearns.com Brad’s Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Howard Luks makes an appearance to talk about the importance of preserving muscle mass for health, disease prevention and longevity, and why not to get an MRI. An orthopedic surgeon and sports medicine specialist, Dr. Luks is also an expert in shoulder, knee, and other sports injuries, and is widely known as one of the country’s best orthopedic surgeons. But this guy is off the beaten path! He wants to embrace a broader, more holistic perspective about health, fitness, and healing, so you actually stay OUT of his office, instead of continuing to come back in. Dr. Luks is also an endurance and strength enthusiast in the 55+ division esteemed and wrote a beautiful article that you can read here about the benefits of preserving muscle mass and the dangers of sarcopenia. In this episode, you’ll learn: that the loss of muscle mass is actually predictive of a shorter lifespan, how and why the calves are most vulnerable, that 50% of the body is muscle, and that only one minute a week is enough to preserve muscle mass. You’ll hear the reason why visceral fat is the enemy and learn about the ways that it screws up mitochondrial function and why it represents the root cause of all disease. We also discuss the importance of treating the patient, not the image, and you’ll learn about the dangers that come from not optimizing your muscle strength and muscle mass when you’re younger, and how the risks of muscle loss will multiply and be harder to overcome as we age. Finally, Dr. Luks reveals the reason why you maybe should not even get an MRI!  TIMESTAMPS: Dr. Luks is an orthopedic surgeon whose goal is to have us embrace a more holistic approach to preventing injury. [01:25] Many experts now describe visceral fat as an organ. [05:27] Sarcopenia is age-related muscle loss.  [07:05] We tend to normalize things like losing abilities to do things as we age. That shouldn’t be. [09:49] How can we stave off the decline in muscle mass? [11:44] How do you strike a balance between running in endurance races while keeping in your muscle mass competency? [16:49] Many people advocate to work toward muscle failure on a single set. [22:54] People that get themselves to the gym are doing themselves a huge favor. Just don’t overdo it! [25:02] Many recovery problems are age related. [30:06] Most overuse injuries are training errors. The calf muscles are particularly vulnerable. [31:26] Minimalist shoes should be gradually introduced. [35:32] You don’t need to know the specifics of your joint pain. [40:52] Often the pain we experience can be solved with exercise rather than surgery. [44:35] Maintaining muscle mass is not happening if you have your visceral fat in the midsection. [56:54] When you think about your endurance goals, you need to exercise in your healthy aerobic zone. The zone two workout varies from person to person. [59:51] LINKS: Brad Kearns.com Brad’s Shopping page Howard Luks md.com Xero Shoes Vibram Shoes Biology of Belief Eluid Kipchoge 90 year olds benefit from strength training   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   Donations! This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In part four, we discuss the importance of getting excess fat off your body. I’ll walk you through practical and effective methods for reducing excess fat, explain why ALL diets are gimmicks toward the ultimate goal of simply eating less food, and talk about the wonderful freedom and the benefits that come from not obsessing over having perfect meals all the time. I also spend some time sharing a bit about my next book, which is all about the C&C diet. C&C stands for carnivore-ish and chocolate, and this book describes my arduous journey to get back to my racing weight of 26 years ago, and I also give tips for easy ways to simplify your diet and remove decision fatigue and temptation.  I think you’ll enjoy how this episode simplifies the process of losing weight into a few, highly effective steps, such as cutting out hyper palatable processed foods to optimize hunger and satiety hormones, making sure you eat to satiety (this could entail high protein meals and definitively ditching junk food), and of course, considering the big lifestyle factors: sleep, rest, movement, and high intensity exercise. I also bring up some compelling points from two doctors, Dr. Robert Lustig and Dr. McGuff, that will illuminate some interesting truths about weight loss that don’t get discussed nearly enough: 1) Dr. Lustig says it is impossible to overeat wholesome foods because of the extreme satiety they offer and 2) Dr. McGuff’s point about how adding muscle means you get metabolic efficiency in return (meaning, you’ll burn more calories). Perhaps this is the only way to increase metabolic rate—just ask B.Rad guest Dr. Herman Pontzer, author of Burn, who also contends that you can’t calorie burn your way to fat loss.  We also discuss the importance of fitness, especially of doing fitness correctly, meaning incorporating frequent movement throughout your day so you’re sitting less, doing micro workouts and other exercise, and of course, sprinting. Finally, we touch on the crucial lifestyle factors: sleep and relaxation, minimizing artificial light and digital stimulation after dark so you can align your sleep habits with your circadian rhythm. As you’ll learn during this show, the goal is to have dark, mellow evenings and natural, energetic mornings, as well as setting the goal of getting enough down time. Yes, this is considered a health practice! Take time to just relax, take a nap, walk the dog, or start the day with down time. The brain can only focus for 20 minute stints before it needs to take a break, otherwise you’ll feel yourself start to zone out. Enjoy the show and thanks for listening!    TIMESTAMPS: Brad reviews the things he covered in the three previous Lifestyle Tips podcasts. [01:21] Getting that excess fat off your body is a prominent goal. Two thirds of the American population is now categorized as overweight or obese. [03:28] Maintaining lean muscle mass is the best catalyst to naturally and gracefully reducing excess body fat. [05:45] Guess what?  The first step is to eat less food. [09:00] The Protein Lever Theory contends that our body, our brains will do whatever it takes to get enough protein every day. [12:48] The first step is to get rid of the hyper palatable processed foods and allow your natural hunger and satiety signals to come to the forefront. [13:47] Today’s hectic, stressful lifestyle and excessive exercise patterns exacerbate carbohydrate dependency. [14:53] Be cautioned that when you are trying to cut back food, do it right. [16:06] Emphasize foods that offer good satiety. We can’t calorie burn our way to fat reduction. [17:55] Avoid long periods of stillness. Learn to exercise in spurts to complete muscular failure. [19:02] There is nothing more challenging than running fast and jumping off the ground. [26:24] You are going to have a hard time optimizing your diet if your sleep is compromised. [28:38] Our central nervous system needs some down time after a day of digital stimulation. [36:02] Have a healthy morning routine rather than reaching for that mobile device. [40:01]   LINKS: Brad Kearns.com Brad’s Shopping page The Overfat Pandemic Dr. Layne Norton Burn The Fatty Popcorn Boy Saga Carnivore Scores Chart Brad’s Morning Routine Weight Training is a Waste of Time The Sleep Revolution    Lights out: Sleep, Sugar and Survival RaOptics.com Podcast with Matt Maruca Two Meals a Day Keto for Life Article by Dr. Phil Maffetone, the guru of aerobic training and fat-adapted lifestyle Dr. Cate Shanahan and I discuss the evils of vegetable oils Tim O’Donnell heart attack   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episo

I welcome Matt Maruca back to this podcast for a wild conversation about a variety of interesting and off-beat topics, such as how to optimize your existence regardless of what latitude you live at, timing your meals according to Ayurvedic medicine and your circadian rhythm, and the many benefits of meditation. If you heard Matt’s first appearance on this show back in 2020, then you already know that he is one of the world’s foremost experts on circadian rhythm and blue light exposure, as well as the founder of the fabulous blue-light blocking eyewear company Ra Optics—all at the tender age of 22! The show begins with a discussion centered around astronomy, as we talk about the differences that come from living in various places around the world and how our specific environmental location affects us. Matt offers a ton of great practical lifestyle and diet tips, and you’ll also hear about his new diet, “The Light Diet,” and finally, his current, very admirable and inspiring goal of, “oscillating on a higher energy field” in order to let go of fear and insecurity. As you’ll hear during this episode, Matt is both interesting and interested—he is deeply curious about the world around him, the impact our choices have on our health, and is also a truly open-minded and free-thinking individual who brings a ton of expertise and inquisitiveness to this conversation. I hope you enjoy this episode with Matt—click here to connect with him on Instagram, and here to check out his company, Ra Optics!Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]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 2 of our journey around the clock detailing all aspects of my daily routine. After the detailed presentation in Part 1 covering my morning exercise routine and workout options, it's time to get to work! Part 2 starts out with an honest and unfiltered account of how I spend my workday, from the highlights, like my strong philosophical foundation of pursuing the highest expression of my talents and making a unique contribution; to the low lights of my penchant for distraction by way of the email inbox, doing routine tasks during times of the day better suited for peak cognitive tasks, and drifting away from important responsibilities into the world of YouTube high jump videos. I even take a diversion during the show, while talking about my tendency to get distracted! I also like to do what Gretchen Rubin calls, “procrasticlearing”—fussing around doing efficient and seemingly important tasks, but delaying a deep immersion into challenging and high-priority work. You'll get some helpful tips and tricks about habit forming and focus inspired by popular books like Deep Work, Atomic Habits, and former podcast guests Gretchen Rubin and Seth Godin. I also talk about my five different “typical” daily eating patterns, and you will pick up some themes about a C&C dietary strategy (could be the title of my next book?), which stands for carnivore-ish and chocolate as my dietary centerpieces. We talk about trying to optimize afternoon work habits, where there is a higher risk of drifting away from peak focus, and detail the all-important topic of napping. We cover evening eating habits, leisure time, and bedtime practices that you may find helpful or at least get a kick out of. Hopefully you will find value in these lengthy shows that will hopefully get you thinking about the best strategies to make the most of your day.TIMESTAMPS:Brad starts his official workday after about 40 minutes of his routine he discussed in the previous podcast. [02:13]As Brad starts his day, he sometimes uses his computer for other things than his writing, acknowledging his potential for distraction. [05:15]You should try to strive for two 90-minute bursts per day of peak cognitive performance. [10:03]Turn that stuff off and get the work done! [13:07]There are four requirements to succeed in habit change. Make it obvious, attractive, easy, and satisfying. [15:05]You might want to try a habit scorecard where you can look at both good habits and bad habits. A habit must be established before it can be improved [18:04]Brad organizes his day. He tries to prioritize what’s most important to the high energy times, and save the less important for down time. [21:06]Find your calling. Do what fits for you. [30:34]A little bit of a struggle and challenge thrown in there sprinkled into our comfortable, modern life can pay great dividends. [31:33]Brad prefers email to phone calls so he can control the use of his time better, but it takes discipline not to get distracted. [37:32]Brad has described his busy workday, and also admits to frittering plenty. [42:37]It’s important to never get discouraged. [44:31]Often, we procrast-a-clear, thinking we are getting our mind clear so we can work. [47:22]Brad varies what he eats during the day as he thinks he should be free of any compulsion or regimentation. [49:17]The all-important nap is next on Brad’s busy schedule. [59:52]The afternoon time can be an opportunity to get sidetracked. Micro workouts are how Brad handles that. [01:05:20]Brad knows how to zone out and calm the pace of the modern technology we are bombarded with. [01:09:14]When he can, he gets in some speed golf at the end of the day. Then home for dinner. [01:12:05]It’s virtually impossible to accumulate excess body fat over time if you are eliminating processed foods and eating only predominantly nutrient-dense foods, [01:20:59]The pairing of carbohydrates and fat is the most damaging combination. [01:23:12]Evening entertainment consists of visiting, good TV shows, or perhaps catching up on his work that was missed during the day. [01:27:37]LINKS:Brad Kearns.comBrad’s Shopping pageBrad’s Morning Routine Breather Part 1Brad’s Morning Routine video no. 1Brad’s Morning Routine video no. 2Knee Ability ZeroDeep WorkThis is MarketingThe DipAtomic HabitsThe Hacking of the American MindBrad’s Cold PlungeThe Keto Reset DietButcher BoxUS Wellness MeatsThe Fatty Popcorn Boy SagaThe Carnivore Scores ChartPE DietJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love

I welcome Brian Gryn, long-time trainer and coach, expert in all things fasting and strength training, and host of the Get Lean, Eat Clean podcast to the show for a conversation about evolving fitness strategies and effective fat loss methods.We talk about how to identify the exact elements of your lifestyle that are sabotaging your weight loss efforts, whether it’s diet, lack of accountability or lack of belief in yourself (or something else that you haven’t yet realized) as well as how to most effectively create practical strategies that actually work for you. Brian then breaks down the many benefits that come with taking a minimal approach to high intensity training and we discuss the importance of utilizing the Carnivore Scores guide in order to maximize the nutrient density of your diet. We also touch on the topic of snacking, and Brian explains why it can be helpful to eradicate this habit if you are not yet at the point where you feel like you can eat just two meals a day.TIMESTAMPS:A minimal approach to training can generate huge results. [02:06]It is believed that one burns the same number of calories each day whether we exercise or not. [08:23]There is a mental side of dealing with excess weight that is important to look at. [09:27]There may be a part of you thinking that you don’t deserve to change. [12:48]Having a third party work with you is helpful. [14:41]What has Brian seen with his clients that really didn’t click? [17:41]People rarely change their minds. [20:05]One does not need to work out for hours to have an effective workout. [22:13]You don’t want to mix the effort to get stronger while you’re also playing sports. [26:30]Slow it down and see the difference. [32:10]You really have to get the lifestyle changes around exercise nailed down before you can tweak your diet. [44:16]To broaden your dietary choices, look at the inexpensive SMASH family. (Sardines, Mackerel, Anchovies, Salmon and Herring.) [45:36]Eating grass-fed and pasture-raised nutrient dense food is the goal. [48:53]How frequently we eat is something to look at. And how about eliminating snacking? [53:25]Anything with calories counts as breaking a fast. [58:49]Everything in moderation is not a good motto. That is talking about still allowing the toxic chemicals in the standard diet to come into our bodies. [01:02:01]Clean out your cupboard of the temptations. [ 01:05:34]LINKS:Brad Kearns.comBrad’s Shopping pageGet Lean, Eat CleanOsteoStrongCarnivore Score Food Ranking ChartBurnFit2Fat2FitBiology of BeliefThe Subtle Art of Not Giving a FuckBody by SciencePE Ratio DietTwo Meals a DayObesity CodeForce of NatureBrian Gryn.comJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]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.

Listener questions hitting hard from around the world, including the UK, the Dolomites in Italy, Australia and USA. In this show we’ll discuss a variety of topics, including: concerns that fasting can slow down metabolism at the age of 64; a 45-year-old dad of a youngster in the UK is getting all dialed in on exercise, diet , micro workouts, cold exposure, nature exercise, and improving eyesight naturally—all thanks to lots of podcast consumption—so inspiring!A listener also asks if your MAF heart rate is burning fat, isn’t everyone “fat adapted”?, a question that sparks a discussion around the idea of fasting with butter to minimize stress and guard against potential gluconeogenesis (recalling former podcast guest Dr. Michael Platt, author of Adrenalin Dominance, suggesting to take a spoonful of MCT oil in the morning to prevent excess cortisol (something that can happen from fasting in those who are vulnerable). We then talk about exactly what kind of rest to take between all-out sprints and discuss the important caution of warming up a bit before doing a micro workout (something I haven’t sufficiently emphasized when talking about hauling off a set of pull-ups or deadlift!). Good times, good information, join the fun and be sure to email any questions you want answered to [email protected]!TIMESTAMPS:Larry is concerned about intermittent fasting and its effect on metabolism. [01:40]It is believed that we burn around the same number of calories every day regardless of whether we exercise or not. [04:40]When you are in your later years, it is extremely important to maintain your lean muscle mass. [07:34]If you are able to just eliminate nutrient deficient processed foods, you will go a long way toward regulating your appetite. [10:15]Rich Vaughn from the UK talks about Brad’s podcasts bringing Brad to review many important facts. [11:18]Brad has tried successfully to wean his eyes from needing glasses. [16:54]What does Brad feed his dog? [17:44]Ken Phelps asks: if you stay at or under your MAF heart rate are you burning all or mostly fat? Aren’t we all fat adapted? [21:32]Sue Simmons asks about the fasting protocol for a slender person. [26:59]Bob Lockwood asks about how restful the rests should be between sprints. [31:45] A question from Alan in Italy, who is worried about not warming up before doing micro workouts. [34:45]LINKS:Brad Kearns.comBrad’s Shopping pageThe Obesity CodeDr. Herman Pontzer podcast no. 1Dr. Herman Pontzer podcast no. 2Dr. Robert Lustig podcastTwo Meals a DayThe Way of the Peaceful WarriorDr. Shanahan – How to Become Cancer-proofPaleomedicina ClinicAllison Gannet on CancerTed Naiman podcastJake Steiner podcastMark’s Daily AppleAdrenaline DominanceJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]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.

Get ready to go deep with the one and only Dr. Bruce Lipton for one of the most perspective-altering shows you’ll ever hear in your life.What a special privilege it was to interview this internationally recognized leader in bridging science and spirit. A stem cell biologist and the bestselling author behind one of my favorite books, The Biology of Belief, Dr. Lipton does exquisite work taking complex scientific subjects in the field of quantum physics to real life application.Dr. Lipton first began examining the principles of quantum physics and how they apply to his understanding of the cell’s information processing systems. He then produced breakthrough studies on the cell membrane, which revealed that this outer layer of the cell was an organic homologue of a computer chip—the cell’s equivalent of a brain. This led to insights about epigenetics and the effect of one’s environment on gene expression, most importantly that, “If the perception in your mind is reflected in the chemistry of your body, and if your nervous system reads and interprets the environment and then controls the blood’s chemistry, then you can literally alter cellular function by altering your thoughts.”This episode features one of the great scientists and philosophers of modern times, and you’ll learn what our biggest problem is (and why), how to become the active creator of your life, and so much more! Please enjoy the heck out of this life-changing show, listen carefully, and be sure to share it with others!If you missed my two-part show covering Dr. Lipton’s book, The Biology of Belief, click here to listen to part 1, Escaping Flawed Subconscious Programming, and here to listen to part 2, Promoting Growth Instead of Protection.TIMESTAMPS:Your thoughts manifest cellular function throughout your body at all times. [01:25]Dr. Lipton explains how his work has progressed to this amazing find about operating in the subconscious. [10:04]A child, from the last trimester pregnancy through age seven, is primarily operating on a vibrational frequency called theta. [12:39]Unfortunately, as the young child absorbs behavior programs, about 60% of them are disempowering, self-sabotaging, and limiting beliefs. [15:17]Ninety-five percent of the time, we are operating from the subconscious. [17:55]The feelings your parent had in the last trimester of pregnancy are chemically absorbed by you. [23:09]The subconscious mind is 1 million times more powerful than a computer than the conscious mind. [26:03]When you go to sleep and are in Theta which is self-hypnosis. [31:20]Our life is like driving a car with our subconscious in charge. We have little awareness of the behavior that is coming out. [33:09]If you don’t have a destination, you’re not going to get there. [36:29]Survey of the wildlife population has shown that two thirds of the animals have disappeared in the past 50 years. [38:11]The function of the mind is to create coherence between your beliefs and your reality.[43:04]It’s the repetition of the destination in your mind that will program your mind. [45:39]The mind is the Matrix, the creator of all matter. [49:53]Let go of the past. It was done without awareness and our knowledge. Your life starts now. [54:24]You can’t be in growth and protection at the same time. When stress hormones are released into the body, they shut down the immune system. [57:47]We were never physiologically designed to maintain stress more than a few minutes at a time. [01:07:29]No matter how many books you read, or lectures you hear, your subconscious doesn’t get it. [01:09:35]Cellular function can be altered by altering your thoughts. Don’t disregard the power of the conscious part. [01:16:10]Can we maintain a solid blissful romantic relationship by manifesting our cellular function through our thoughts? [01:19:20]LINKS:Brad Kearns.comBrad’s Shopping pageBiology of BeliefThe Honeymoon EffectPodcast about Dr. Lipton, no. 1Podcast about Dr. Lipton, no. 2BruceLipton.comJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool adverti

I’ve had a few recent requests to provide details about my eating patterns, workout routine, and general daily behaviors. Hopefully it will be valuable to take a journey through an entire day as I present an honest and authentic accounting of the good, bad, and ugly of my typical day.Spoiler alert: My morning exercise routine is the thing I want to most promote and inspire you to adopt, because it has been life changing over the past five years. In the extreme “needs to improve” category is my penchant for digital distraction and poor prioritization during the workday at my computer. This blockbuster two-part show is my effort to present the real me, enhance your perspective when I talk about all matters of health, fitness, positive habits and peak performance, and strengthen our connection as we continue to strive together to be the best we can be. The detail I provide in this show will hopefully get you thinking about your behavior patterns, blind spots, needs to improve areas, and things that are working well for you. Quarantine has caused a major upheaval in the way many people go about their day and job responsibilities, and we have a wonderful opportunity to capitalize on the opportunity to better custom-design a healthy, active, stress-balanced day. Both my career and life have been based at home for decades, so I could pose as an expert promoting a home-based work day! Here is what we will cover in part 1: Waking up in the morning, striving for consistent bedtime and wake up habits; my award-winning morning exercise routine, and the wide-ranging benefits of immediately starting your day with a devoted movement routine that gets you exposed to fresh air and direct light and keeps you away from the tailspin of distraction reaching for your phone. We also talk about how to start small and build winning behaviors into habit, and then I detail six different workouts that I might do on the heels of my morning routine: sprinting and/or jumping practice at the track, home-based strength sessions with the X3 bar, Stretch Cordz, hexagonal deadlift bar, and pull-up bar providing plenty of options; the Body By Science “Big-5” workout on machines at the gym (as detailed in the Dr. Doug McGuff podcast), plus some fun add-on pre-hab/re-hab stuff that I can only do with gym apparatus; a quick sprint workout on the high-tech CAROL stationary bike; or a Speedgolf outing where I jog a quick nine-holes before dark or do a modified “cart Speedgolf” session where I do wind sprints instead using the cart instead of running the whole way. Thanks for listening and stay tuned for part 2!TIMESTAMPS:The world has changed allowing people to be more flexible on their personal time for exercise. [01:20]Brad is a sleep machine. Try to get back to your natural circadian rhythm. [05:27]If you’ve had a high intensity workout during the day, it helps your sleep. [10:45]It may be genetics, because some people really don’t seem to need as much sleep. [11:42]The first thing upon awakening, Brad has a vigorous exercise routine. [18:14]A recent survey contends that 84% of Americans reach for their phone upon awakening.[20:54]Brad’s morning routine is his number one health tip that he has to offer. [23:16]Getting sunlight in your eyes first thing in the morning is important. [24:40]It’s a good idea to do the exact same thing every day for your morning routine. [28:17] There are four facets required to be successful in habit change: make it obvious, make it attractive, make it easy, and make it satisfying. [35:21]Attach the new habit you want to do, to a habit you already have. [38:46]Occasionally, Brad will finish his morning routine and then go into a nice workout. [50:06]Unfortunately, we have been socialized to think that fitness is achieved through struggle and suffering…no pain, no gain. [53:31]A kinder, gentler approach to exercise is encouraged. [55:19]Some of the workout options Brad chooses from are: cold exposure, sprinting or jumping at the track, and gym workout. [58:09] Sprinting is where you are going to get the best benefits for your physique. [01:06:30]Brad describes his template for jumping workout. [01:14:55]The big FIVE workout in the gym is described by Dr. McGuff. [01:15:57]Brad has a nice setup at home. [01:20:27]Speed golf is back on the plate for Brad after a 5-year hiatus where he focused on high-jumping. [01:34:32] LINKS:Brad Kearns.comBrad’s Shopping pageBrad’s Morning Routine, no 1Brad’s Morning Routine, no. 2Lights Out, Sleep, Sugar, and SurvivalWhy We SleepTwo Meals a DayAtomic Habitshttps://www.alltrails.com/trail/us/california/skyline-trail-cactus-to-cloudsPodcast with Joel JamiesonBrad’s Cold ExposurePodcast with John JaquishBrad’s Sprinting videoBrad’s Jumping videoBrad’s Jogging 2.0 videoBody by SciencePodcast with Doug McGuffWeight Lifting is a Waste of TimeCAROL BikeBrad’s Speed GolfQUOTES:“Respect the sun, and when the sun sets, honor it.”“Only the disciplined ones are free.” (Kipchoge)Join Brad for mor

I welcome Dr. Joyce Mikal-Flynn, a CSUS professor and expert in PTG (Post Traumatic Growth) to the show for a deeply inspiring conversation about her book, Anatomy of a Survivor: Building Resilience, Grit, and Growth After Trauma. Anatomy of a Survivor examines how survivors can utilize their inner strengths in order to build resilience, navigate through, and ultimately grow from traumas and other major life challenges.Dr. Joyce brings a positive attitude to the episode, but without the poofy platitudes we often hear. You’ll hear about her story and her book, and be sure to listen carefully later on in the show for that turning point where she went from feeling sorry for herself to instead, taking on challenges and being grateful for a second chance. This wide ranging conversation touches on everything from her to academia classes to the state of today’s students to the problem with today’s “lawnmower parents.” In the middle of the show, we hear the wild and true story that is the centerpiece of Dr. Joyce’s personal journey: In 1990, after a sudden cardiac event, she was actually dead for twenty-two minutes. CPR and determined doctors brought her back to life, but she found that her new life was entirely different. Dr. Joyce found herself suddenly facing depression, as well personal and professional setbacks. But as you’ll hear, she ultimately recognized that this moment in her life was not an end point—it was the beginning. Time taught Dr. Joyce that taking control of your life begins with the essential choice to move forward. In spite of every obstacle, failure, and misstep on the way, she harnessed the power of positive thinking and continued to tell herself: you got this.Trauma and crisis are inescapable aspects of life; ones that never really leave you once you experience it. But for over two decades, Dr. Joyce has worked with and studied issues faced by survivors. Years of professional and personal experience with trauma and crisis have helped Dr. Joyce recognize that for survivors, moving forward and identifying specific mindsets and behaviors that encourage progress are essential.I hope you enjoy listening to this powerful episode with Dr. Joyce, and if you’re interested in reading Anatomy of a Survivor or gifting it to a friend or loved one who you think could benefit from it, click here to check it out. Featuring interlacing stories with research on genetics, posttraumatic growth, and the neuroscience of resilience and happiness, Anatomy of a Survivor shows us how survivors of trauma can structure a positive and productive response by using Dr. Joyce’s unique system to guide them forward.TIMESTAMPS:Dr. Flynn talks about how survivors of traumas use their inner strengths to build resilience. [01:20]One of the classes the professor teaches is called Traumatology. [06:44]There are three classifications of trauma: victim of the trauma, the secondary and the community. [08:48]There is nothing positive about trauma but there can be productive responses. [12:05]Word choices reprogram the brain. [15:20]Take control of what you can control. [18:26]There are six stages of meta-hab. [20:32]Are there differences between the male and the female brain? [21:55]What are the nutritional needs of the brain? [24:29]The technology of today can overwork the brain, but know too, that daydreaming uses the brain as it does a lot of work. [26:19]Joyce had a very close call with death that was a turning point in her life. [30:33]This stuff is tough but there is a way out and there is a way up. [36:57]During her recovery, Joyce was able to monitor her own progress as she got her brain function back. [48:00]You need to realize that you need help in order to move forward. [55:01]Some athletes in her study didn’t see themselves as resilient. [57:05]How did she recalibrate after the months of recovering? [01:01:50]Instead of saying, “I have to do this,” say, “I get to do this.” Think of people who would love to be in your situation. [01:06:13]Pick one thing at a time that you want to do to improve your life. [01:10:06]How do you know, as you are supporting someone in recovery, when is the right time to say “Get up off the couch” or saying, “Enough. Let’s get going?” [01:13:59]Isolation is a red flag to look for in the person recovering. [01:18:30]Joyce lists the other stages in meta habilitation. [01:21:52]LINKS:Brad Kearns.comBrad’s Shopping pageAnatomy of a Survivor bookPosttraumatic GrowthTurning Tragedy into TriumphDr.JMF.comAbout Dr. JoyceJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’

In the third part of this show, I ask some important questions in order to identify what weak areas we need to work on in order to make the necessary changes to our lifestyle that will minimize our disease risk.Ask yourself this: do I wake up after a night of sleep feeling energized, or groggy and tired? Do I frequently experience autoimmune flare ups? Do I digest my food well and feel good after a meal, instead of immediately experiencing bloating, gas, and other GI-related issues after eating?In this episode, you’ll learn what happens when you have too much glucose in your bloodstream, why excess insulin production is directly associated with metabolic syndrome, and all about the addictive properties of sugar. You’ll learn the most efficient way of taking yourself off the addictive loop of processed food consumption, and how to select high quality animal products and the most nutrient dense food while also having enough variety in your diet to keep things interesting, while still being healthy. I also discuss the increasingly common issue of orthorexia and how to keep yourself from getting drawn into this overly rigid and dysfunctional approach to food purity.TIMESTAMPS:This podcast will focus on diet, dropping excess body fat, fitness and lifestyle. [01:00]Ditch the big three toxic modern foods: refined industrial seed oils, refined sugars, and sweetened beverages and refined grains. [02:34]The industrial seed oils inflict immediate damage at the DNA level in your body. [05:48]Step one is to throw away the bad oils in your cupboard. [08:06]Read the wrappers. [09:56]When sugars and grains are ingested, you are eating a bunch of nutrient deficient calories. [15:43]What happens when you have too much glucose in the bloodstream? [17:50]Dr. Robert Lustig is the world’s leading anti-sugar crusader. Sugar has addictive properties. [22:23]What are the best ways you can do this? Cold turkey? Gradually? [24:17]Ancestral foods like pasture raised eggs, grass fed meats is the way to go. [27:59]The nutrient rich foods are available and flavorful. Think meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds. Be flexible. [30:25] Orthorexia is quite common these days. You don’t want to get in to that. That is missing the point. [37:13]Reducing excess body fat and improving your body composition is a category of interest to many people. [38:46]LINKS:Brad Kearns.comBrad’s Shopping pageDr. Cate Shanahan and Brad on oilsCorrecting Disease, Part 1Correcting Disease, Part 2Primal KitchenDeep NutritionPodcast with Dr. Robert LustigThe Four TendenciesThe Hacking of the American MindSacred CowCarnivore Scores ChartJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]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.

Get ready for a heavy-hitting and deeply educational show with Dr. Dominic D’Agostino: neuroscientist, research-scientist, and of the world’s most foremost researchers on the ketogenic diet, especially pertaining to the use of ketone supplements for neuroprotection. Dr. Dom brings tremendously extensive knowledge to the table for this episode, having been one of the earliest researchers to focus on identifying the many different uses for ketone supplements. He also worked with the Navy SEALS for over a decade to help address specific issues they were experiencing (like oxygen toxicity seizures), and even offered up his expertise to me back when I was first researching the keto diet for my book, Keto For Life!In this show, Dr. Dom talks about the wide-ranging benefits that come from following a ketogenic diet, while also offering all the scientific research and evidence to back it up. We talk about the “post-exercise ketosis” that athletes experience and Dr. Dom explains not only why athletes use ketones much quicker than sedentary people, but also why it’s likely that they receive more benefits from ketones as well, plus, many more fascinating facts he has uncovered throughout years and years of research.Perhaps one of the most singularly valuable insights I ever received from Dr. Dom was to “beware of people who speak in definitives.” The importance of this lies in the fact that real scientists will often say, Well, I don’t know. We don’t know...Well, maybe… In a world where it seems like everyone is trying to sell or convince you of something online, this perspective serves as a practical and helpful reminder. Enjoy the show, and connect with Dr. Dom here.TIMESTAMPS:Dr. D’Agostino has researched for years. You are going to learn about the amazing and wide-ranging benefits of ketones on the body. [01:20]The ketogenic diet has some amazing metabolic benefits that researchers have discovered. [09:28]Research started because the Navy Seal divers were having trouble using the rebreather. [12:32]Ketogenic and low-carb diets have been used for a hundred years as a medical treatment for epilepsy. [14:56]The animals used in research for Alzheimer’s were given ketogenic diets and had remarkably enhanced motor function and exercise performance. [18:56]If you eat zero sugar and zero carbohydrates, your glucose does not drop to zero. [23:07]It is difficult to study how a body does in starvation. [27:30]If you elevate ketones, it provides a remarkable energetic boost to the brain. [32:19]There are problems with some of the ketone supplements. [40:00]How do the impurities get into these products? [43:56]How does one know the dose that works for them? This is for temporary cognitive boost. [45:25]The ketone salt products come in different forms. [48:52]Is there some intermittent use of the ketogenic diet as a tool for fat reduction and the peripheral benefits? [52:30]The blood levels of ketones are a function of ketone production and ketone utilization. [58:40]Breath ketones are a good measure to have during fasting. [01:19:32]When doing a lot of fasting and carb restriction, it’s technically a stressor to the body. [01:02:37]How does the ketogenic diet benefit weight loss? First, there is a lot of behavioral modification involved by tracking. [01:06:39]Dom did a big deadlifting feat after a long fast. [01:14:29]LINKS:Audacious NutritionBrad Kearns.comBrad’s shopping pageBurnDr. Dom’s TwitterDr. Dom D’AgostinoDr. D’Agostino: Keto, Fasting, and ResilienceDr. D’Agostino Starving CancerThe Keto Reset DietKetonutrition.orgJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, lat

In part two, I continue talking about the most effective lifestyle changes we can make to minimize disease risk factors.Part one of this show focused on the benefits of getting regular blood work done and what to specifically look out for in blood tests, as well as the importance of glucose monitoring and tracking testosterone frequently. I also shared some of the best ways to track cardiovascular disease risk and this week, we’re picking up where we left off. The episode starts with some more important information related to blood work and testosterone levels, which then segues into the topic of optimizing sauna use. I also discuss the ideal ways to help your body recover from workouts and the best exercises for building greater androgen receptor density (as well as why this plays a big role in male hormone health).TIMESTAMPS:It is important to get a good look at your blood going beyond the perfunctory annual exam. [01:29]Be sure to get your testosterone level checked regularly. The higher the count, the better. [02:35]If you have greater androgen receptor density then you can thrive on a lower testosterone level. You build that with strength training. [06:33]Often there is misunderstanding about free testosterone vs. bound testosterone. [07:41]Testosterone is also extremely important for female health and vitality. [09:46]The digital stimulation that happens at night, such as watching TV or working on the computer, are things that spike cortisol and make it more difficult for transition into restful sleep. [14:25]There are many other lifestyle things beside poor sleep that can harm your health that you are unaware of. This includes ingesting plastic, living in pollution. [18:46]Sauna provides wonderful benefits for many of your ailments. The goal is to sweat profusely. [21:58]Clean up your home environment by using eco-friendly cleaning products. [24:54]Look at your evening habits and your overall stress management habits. Where can you improve? [26:33]Bad dietary choices can cause flare ups such as sore joints, dry, patchy red skin, mild arthritis, gas, bloating, and other digestive problems. [30:59]How are you dealing with stress? You need to unwind after workouts. [34:12]Persistent nasal congestion can be due to food or environmental allergies. [37:58]Overtraining is stressful on the body and you may not realize it. Check on the diet in relation to your training. [40:28]LINKS:Brad Kearns. comBrad’s shopping pageElle Russ on ThyroidNourish, Balance, ThriveAlmost Heaven.comMeat Rx.comPodcast with Janine KrauseBrad’s Breather show on Breathing Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]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 connect with Australian endurance and life coach Andre Obradovic for his fourth appearance on the show. We discuss some important strategies to pursue your fitness goals in a healthy manner - even extreme endurance goals which can often compromise health. We talk about the recent contention by some about whether cardio is even necessary, as it is known that one can obtain an excellent cardiovascular training effect through intense strength training and sprinting. Of course, if you have specific endurance goals, you will need to simulate the experience in training. Beyond that, it seems everyone can benefit from integrating truly explosive movement into their training regimen. We also ask the listeners the important question: Are you addicted to exercise? I recount 11 questions you can ask yourself to identify addiction, as covered in my show with food addiction expert Dr. Joan Ifland. We talk about how mainstream fitness programming is by and large too stressful for the average participant, and this extends from endurance coaching and group training to HIIT sessions in the gym to home-based workouts. Andre harps repeatedly on the dangers of chronic overproduction of cortisol from ill-advised workouts and stressful lifestyle circumstances, and explains how this will inhibit fat burning and actually promote fat storage. We check back in on the breakthrough concept of nasal diaphragmatic breathing, which we covered extensively in the last show with Andre. I’m amazed to report that my continued devotion to the concept, despite frustrating lack of progress, is finally paying off! My BOLT score is now routinely at :40 (excellent), having progressed from a routinely :20 score (barely passing grade). It’s definitely paying off during my sprint workouts, as I’m not gasping for air after 200 meter sprints as I was doing previously. If you have questions for a future show, especially about endurance training, send them to [email protected] and we’ll get Andre back on in the future!TIMESTAMPS:Obradovic talks about his gentle coaching approach as well as asking the question: Are you addicted to exercise? [01:20]The country of Australia has been in total lockdown for two years. [05:56]The whole rationale for performing sustained steady state cardiovascular exercise is being second guessed. [08:47]Rather than thinking and saying, “I have to exercise,” think, “How am I going to move today?” [12:19]The more narrow your fitness goals, the more of a sacrifice you make for your health. [14:25]Are you addicted? Exercise? Food? Social media? [21:53]Brad lists 11 questions as a test of addiction. Take the quiz. [23:37]The more exercise you do, the more money the fitness industry makes. [30:19]The Ironman began with a group of drunk Navy guys in Hawaii. We’ve all bought into it. [32:01]Any muscular activity, even for a brief time, still gets an A plus in cardio. [35:29]The chronic overproduction of cortisol is a red flag. [38:20]The default human metabolic state is to be a fat burner. [42:10]Breathe through your nose while doing a variety of different drills. [45:40]The bottom line is to breathe through your nose only as minimally as possible at all times. [56:21]People can get very confused about the conflicting information that is available whether it be someone who is preparing for a competition or someone just wanting to be fit. Where do you start? [58:19]Don’t get ahead of yourself. Rest is important. Are you getting the right advice from the right expert? [01:05:48]LINKS:Andre Obradovic’s websiteDr. Joan Ifland: Food Addiction Dr. Doug McGuff: Cardio Doesn’t ExistWeight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want by Dr. John JaquishHow to find your BOLT scoreJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double

Today we’ll be talking about the very important subject of how to correct adverse lifestyle practices and disease risk factors.We’ll be discussing important biomarkers to look out for on blood tests, the corrective actions we can do now for our health, and time-efficient fitness and exercises protocols that will help support longevity. I’ll also discuss why having an extreme devotion to fitness cannot help nor guarantee healthy cardiovascular function. TIMESTAMPS:How do we know we are walking around with disease risk factors? The spare tire is showing a sign of aging. [01:19]There is amazing technology and resources now for you to get your blood and much more tested. [05:29]Keep your morning routine fasting blood glucose level under 100. [11:28]When you get your blood glucose testing done, it’s a good idea to get the male hormone test as well. The average male testosterone level is declining at a rate of 1% per year since the 1980s. [13:42]At least once a year you should get a complete blood panel. The contention that there is good cholesterol and bad cholesterol is distorted. [18:46]Triglycerides to HDL ratio is an important one to look for. [23:07]Research shows that, for example, if you get up and walk after a meal, you can mute the insulin response by 50%. [26:47]There are many other numbers that are important to look for. [28:40]It is important to understand your blood readings because even the well-intended who change to keto, paleo, and low carb diets, may find that their body genetics do not do well. Understand how the diet affects the blood chemistry. [33:56]Vitamin D is extremely important. It comes mostly from sun exposure. If you can tan, you can make Vitamin D. [36:11]LINKS:Brad Kearns.comBrad’s Shopping PageInside TrackerUltra lab test.comLet’s get checkedNutrisense.comPodcast with Kara CollierPodcast with Dr. Ron SinhaThe Vitamin D SolutionJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]JW9UGHgoTbrvR6k6jytRSupport 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. McGuff’s Body By Science is a transformational book about strength training that advances the extremely compelling and scientifically validated premise that it takes very little time to build pure muscle strength, and that many workouts are not only ineffective, but quite likely counterproductive. If you care about fitness, becoming stronger, aging gracefully, and avoiding breakdown, burnout, illness and injury, listen carefully to this show and maintain an open mind about implementing a different strategy in the gym. The book was published in 2009 and I can’t believe I’m only recently bringing this to the forefront of my consciousness! As I record the session nursing another high jump injury to add to one that plagued me in 2020, I am more reflective than ever on ways that we screw up fitness goals with a haphazard approach. Dr. McGuff calls his method a “purified” approach to fitness!The essence of Dr. McGuff's training protocol is to perform the “Big 5” exercises once a week, for a single set to muscular failure. These are basic, safe, and functional exercises (leg press, chest press, overhead press, pulldown, seated row) that allow you to focus on pure strength without being overly complex. Doing a single set to failure allows you to most safely train the complete spectrum of muscle fibers, from slow twitch to explosive non-oxidative fast twitch. Dr. McGuff draws an important distinction between building pure strength and skill development for your chosen sport of fitness endeavor. These two should be on separate and distinct tracks—a single, very short, super difficult strength session per week for strength gains, and then doing skill development when you feel sharp, focused, and explosive. You never want to pursue skill development in a fatigued state or become fatigued during workouts, or you will compromise your ability to hit the golf bar, clear the high jump bar, or sink the basket. This show will be a real eye opener that will compel you to rethink the “maintenance” sessions you do in the gym that don’t stimulate fitness adaptation, and the ill advised sessions where you traumatize muscles and joints and invite injury risk. Check out Dr. McGuff’s website to learn more about his books and his Ultimate Exercise fitness facility in Seneca, SC. TIMESTAMPS:This physician guest is an ER doctor who is the author of Body by Science. He is going to set us straight and dispel many prevailing notions about the fitness industry. [01:15]A lot of us who are really enthusiastic about fitness might be overdoing it and performing workouts that are minimally effective and/or counterproductive. [04:41] If you're doing something where the mechanical load is too severe, the muscles will get injured instead of strong! [09:32]How did Dr. McGuff come up with the premise of 12 minutes a week for exercise. [11:44]A lot of good pieces of equipment have some sort of mechanism to vary the resistance. [16:20]Whenever you’re doing any sort of work with muscle, it goes through a very step-wise process of how it's been recruited to do work. [19:43]Often a person will get cramps in the first part of the race rather than near the finish line. [22:47]There's a window between your selected weight and your force capability that as you're training and recruiting and fatiguing those motor units, the window is closing. [27:25]Strength and conditioning are general applications that apply to any sport. [32:30]The higher you get in any given sport, the worst the training seems to become. [39:49]Is stretching beneficial or counterproductive? [41:59]What do we see in the big city gyms that is really helping? [48:42]When you develop the skill of your particular sport, this skill makes the best use of your physical conditioning. [51:56]In the book, Doug talks about optimal frequency of once a week workout.[55:05]LINKS:Brad Kearns.comBrad’s shopping pageBody by ScienceHenneman’s Size PrincipleDr. McGuff.comCardio Doesn’t ExistJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the