The B.rad Podcast

The listeners weigh in with some interesting and diverse questions, including: is a high intensity 45 minute boxing class too much? Are there ways to modify it? I talk about the extreme endurance hypothesis and why we need to pay more attention to the increasing incidence of heart problems among long-term hard core endurance enthusiasts. One listener who went from 17% fat to 13%, but lost muscle mass also, asks: how does one correct this? I go into detail about what makes refined industrial seed oils so unhealthy and discuss the one common dietary recommendation from Dr. Ted Naiman, Dr. Doug McGuff, and Robb Wolf, and explain why this one food is so important for overall health, and even cancer prevention. I also talk about the tremendous benefits that come from sprinting and the importance of formulating your own specific, strategic blend of various kinds of workouts to support health and longevity I then compare and contrast the benefits of fasting after endurance exercise and strength sessions: should you replenish after high intensity sessions to minimize the stress impact? Thanks for listening and please continue sending all your questions and comments to [email protected]:Dustin asks about his 45-minute rugged class in boxing at age 47. Is this going against the philosophy of HIRT vs. HIIT? [01:23]Mario’s question is about there being a difference in your training regimen based on your fitness goals. [08:04]Jeff “Iron” Montgomery reminds us to tone it down. The extreme endurance exercise hypothesis is real and it’s very, very dangerous to overdo it. [11:56]Mark says in his attempt to lose body fat, he also lost some lean body mass. This concerns him. [15:45] Scott Bellenger asks for an explanation of why refined industrial seed oils are bad for us. [20:21]David is questioning the idea of pushing yourself to failure. Isn’t that risking injury? [27:52]LINKS:Brad Kearns.comBrad’s Shopping pageBreaking Muscle.comMark’s Daily AppleBrad’s morning routinePodcast with John JaquishPrimal EnduranceAmerican athlete Tim O’DonnellOne Foot in the GraveRunning on EmptyTwo Meals a DayDr. Cate Shanahan-OIlsBody by ScienceQUOTES:“Hit it hard then go home.”“If you want to live longer, lift more weights, and eat more protein.” (Robb Wolf)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.

Dr. Jannine Krause returns to the show to discuss her unique blending of functional fitness and functional medicine. That’s right, Jannine treats patients on her acupuncture table and then they head right across the room to see how their bench press improves in real time! One tip Jannine gave me a couple years ago has been a huge benefit to my training. It’s called “positional parasympathetic breathing,” and entails lying down after a high intensity workout for 5-10 minutes with your legs elevated, then engaging in some nasal diaphragmatic breathing to help bring the body into a parasympathetic state after the fight or flight experience of a high intensity workout. In this show, Jannine talks about exercises to balance the body and prevent injuries (like my recent high jump injury!), including a little balance test you can do right now to determine if you have a left-right imbalance. She also talks about the cutting edge healing technique of “body tempering” invented by powerlifter Donnie Thompson. This strength prep or rehab technique works by getting the muscles and tissues out of their adhesive or “sticky state”, which is due to heavy loads of weight being placed on the body. These heavy loads of weight stimulate the proprioceptors and mechano-receptors located in tissues, which then change the signals to the brain and trigger the brain to relax the muscles that are under this heavy load. Commonly, loads are placed for 3-5 minutes in certain areas of the body, like hamstrings for example, or trigger points/neuromuscular junctions are targeted. For more info, check out Body Tempering.TIMESTAMPS:If you have pains or aches dominating one side of the body more than the other, it’s because you have some nervous system imbalances. [01:30]Are you overstretching? Overdoing it? [05:24]Sometimes imbalances are signaling back up to the brain. Have you tried to balance your technique? [08:31]Each of us, athletes or couch sitters, need to pay attention to our imbalances in standing, sitting, or walking. [12:12]There are some exercises you can do right away when you see that you have an imbalance. [16:52]Brad describes what it feels while doing the high jump. [18:50]Sometimes athletes are focusing on just one part of the body when they really need to think about all areas in order to stay balanced. [21:38]Dexterity is important to consider. Some people have trouble with feeling things or even carpel tunnel. Squeezy balls are helpful for both hands and feet. {26:19]What is body tempering? It’s a game changer. [31:01]There are some good dexterity and balance exercises to get you back after therapy. [40:31]Parasympathetic breathing is done after you have had a high-intensity workout. It’s a big step beyond the cool down. [44:21]Janine talks about her practice. [51:56]LINKS:Brad Kearns.comBrad’s shopping page Dr. Jannine KrauseHealthFix PodcastPlantar Fasciitis videoBody TemperingVigor Ground FitnessWatch Donnie Johnson talk Body Tempering 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.

The questions keep coming and they are diverse and interesting! Be part of the fun by emailing [email protected] with your comments and questions on all matters of healthy living. This show covers a variety of topics, starting with the specifics of an effective sprint workout (reps, duration, recovery intervals, and progressing carefully from no-impact to high impact running) and continuing into a conversation about reconciling the constrained model of energy expenditure with the idea that sprinting promotes fat reduction (hint: it’s still mostly about diet and eliminating processed foods). I talk about the tradeoff between the nutritional integrity of raw food versus cooking food to make digestion easier, how to get started with chest freezer cold water therapy, and lifestyle changes that will reduce chronic stress and improve male hormone status. I also discuss the benefits of nasal diaphragmatic breathing and explain the correct kind of stretching to cure plantar fasciitis, before wrapping up with the interesting dilemma of how to perform high intensity workouts to muscle failure to prompt strength increases, while also honoring the edict to try and avoid post-exercise muscle soreness and prolonged recovery. Thanks for listening and please email any and all questions here!TIMESTAMPS:Paul asks about sprint workouts. What is the best amount of time between each interval? [01:42]Michael is asking about the theory of energy expenditure which is that we burn the same number of calories whether we are exercising or not. [08:11]It is virtually impossible to get fat when you eat natural, nutritious, wholesome foods. [11:22]Michael is wondering about the freeze-drying process diminishing the nutrient quality. [16:19]Dave wants to know how to keep the water in the chest freezer clean. [18:16]Chronic stress diminishes testosterone. What can you do about it? [20:15]Steve talks about the benefits of nose breathing as well as improvements in his balance he has made. [27:58]Ellen describes how Brad’s video on stretching to cure plantar fasciitis helped her. [30:04]Sheldon wants to know about the workouts where you push muscles to absolute failure vs. leaving a little in the tank. [32:58]LINKS:Brad Kearns.comBrad’s Shopping pageCarol BikePodcast with Dr. Herman Pontzer no. 1Podcast with Dr. Herman Pontzer no 2The Primal BlueprintBrad’s chest freezerBreathTight Hip, Twisted Core Plantar Fasciitis videoVidya MethodBody by ScienceQUOTES:"The true war is against processed food."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.

In part two, I share some practical and actionable tips that we can all apply to our lives as we strive to find that sweet spot between pursuing peak performance goals and making informed decisions with longevity in mind. We’ll be talking about how to take a big picture approach to health, why you can’t get fat eating a clean diet, when your body actually needs you to increase your protein intake, and what happens to your ability to synthesize protein as you age. We also talk about the link between your ability to tan and your vitamin D levels, why age is not an excuse for sitting back and being just a spectator in your life, and why maintaining muscle mass helps maintain healthy organ function.Listen to part 1 of this two-part show here.TIMESTAMPS:Brad talks about the Olympic performances of Qatar's Mutaz Essa Barshim and Italy's Gianmarco Tamberi and the emotion involved in their stories. [02:14]Nutrient-deficient processed foods have all kinds of adverse consequences when you ingest them. [05:42]Fight the battle of our fat, sick, tired society. Eliminate the big three: refined sugars, grains, and industrial seed oils. [09:44]Download and print out the Carnivore Scores Chart on BradKearns.com and put it on your refrigerator. [12:32]As we age, we need to pay more attention to the fact that it becomes more common to have proteins break down after workout. Not a good thing. [14:38]Animal organ supplements are a big factor in maintaining health. Brad also talks about his loosening up on his carb restrictions. [16:24]You can’t exercise to lose weight. [20:28]If you are going to supplement, you might want to choose collagen protein. [23:36]As we get older, we have an elevated need for Vitamin D and Omega 3 fatty acids. [26:26]Prioritize sleep with minimal artificial light and digital stimulation after dark and have a cool, no-clutter room. [32:11]We must make a concerted effort to take downtime. [35:26]We have been brainwashed into thinking that steady state cardio is an absolute essential for fitness development. Please reconsider that. [38:52]The secret is to do brief explosive efforts but also not overdo it. [43:04]Micro workouts can enhance your busy day. [49:45]LINKS:Brad Kearns.comBrad’s Shopping pagePeak Performance, Part 1Two Meals a DayMetabolicalFat ChanceHacking of the American MindPodcast with Dr. LustigCarnivore Scores Chart The Fatty Popcorn Boy SagaDr. Herman Pontzer PodcastThe Vitamin D SolutionSMASH= salmon, mackerel, anchovies, sardines, and herring.Podcast with Joel Jamieson”Cardio” does not consist, Dr. Doug McGruffBody by ScienceJogging 2.0Micro workouts for a busy dayJoin 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.

Welcome back Dude Spellings! As an authority on all matters related to diet, exercise, biohacking, and pursuing optimal health, Dude brings many valuable insights and expertise to the table during this show, along with the added benefit of being a fellow 50+ year old. We discuss the importance of learning how to progress at a steady and comfortable pace and the many benefits that come from letting go of the ‘no pain, no gain’ mentality that has been drilled into us, and Dude reveals the methods he uses to create a home environment that sets him up for success. We also talk about how not everyone is able to fast in a productive way (and why), and Dude also reveals what made him become a true believer in micro workouts and their effectiveness.TIMESTAMPS:We talk about how to prevent injuries and continue to progress at a steady and patient and comfortable pace for years and years, even as you advance into the higher age groups. [01:28]Is it possible to overdo this micro workout concept to where it's compromising your formal workout preparation or fitness goals? [06:55]Dude did a single leg deadlift to heal the hamstring problem. [10:46]Micro workouts are really effective. They have improved his golf driving distance. [13:22]Unfortunately, we who are in the older age group, are enthusiastic for our exercise, and don’t feel the aches and pains until later. [16:17]People that are starting to get back to training after not being involved, need to be careful about dropping right into a high intensity level training. [19:16]Doing anything you can to avoid injury, it is going to pay off. [22:52]By easing up on the weight that you want to lift, you are able to do them more frequently. [27:33]How does a person figure out how many days or times to have a workout experience, assuming we have the freedom and flexibility to do whatever is optimal? [30:07]Hiking is an extremely good way to stay in shape. [36:22]The more fat you burn during your lifetime, the longer you’ll live. [39:05]If you have a chest freezer, you need to keep it clean and sanitized. Here’s how. [40:21]Dude did the epic achievement of doing the Rim to Rim to Rim of the Grand Canyon on very few calories because he thought it would improve his recovery. [43:58]It’s a big breakthrough to get past the cultural traditions of eating when you are not really hungry. [55:56]If you are doing something that’s highly glycolytic, it is intense. It is burning up a lot of sugar. [58:28]LINKS:Brad Kearns.comBrad’s Shopping pageDude SpellingsPrimal Reboot CampPrimal Reboot Camp Facebook pageBrad’s first podcast with SpellingsQUOTES:"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)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.

What a pleasure it is to welcome health and endurance coach Andre Obradovic back to the podcast! In this show, we will be taking you through a step-by-step process on how to become a healthy, fit endurance athlete, as well as how to become a healthier person just in general—if you want to feel better and also drop some excess body fat, then this is the episode for you! We’ll be touching on how to preserve your health as you pursue fitness goals, the best ways to emphasize aerobic development, and how to excel in endurance sports. We also spend a big chunk of this show focusing on the exciting and emerging topic of nasal breathing, from how this applies to workouts and improving peak performance, to how it can help manage stress and even improve all aspects of health in everyday life. Finally, click here to watch Andre conduct a BOLT test (click here to read my blog post, Breaking Down Breathing, if you don’t know what that is) and hit the exceptional 0:45 duration with ease!TIMESTAMPS:It is important to really examine your body composition no matter if you are an athlete or just someone who wants to be healthier. [01:22]If a person is overweight, they first need to understand why they got to be overweight. [05:40]Many trainers are giving the wrong advice. One is calories in and calories out! [09:04] Getting enough sleep is better than overworking at the gym. Learning to train in the MAF method should be the goal. [10:10]Learn to breathe through your nose rather than your mouth. [12:01]The calmer we can be, the better we can burn fat. [17:48]Andre encourages athletes to forget about how many kilometers and what pace they’ve run but rather focus more on how you feel after training. [20:33]Slow down in pursuit of improvement. [23:19]Only eat when you are hungry, not because the clock tells you it’s lunch time. [27:32] Most people breathe too much and this alters the gases in your blood and reduces oxygen delivery to our organs. [32:01]Tape your mouth closed when you sleep. [41:06]Take a Bolt Test to understand your breathing and how to improve your breathing. [44:04]Think of your breathing as being in five gears. Learn to breathe properly, and your performance will improve. [50:32]Where does the strength element, explosive element fit into the big picture for total and balanced fitness? [57:24]It is important for you to schedule and plan your training goals. There are areas of exercise that are important for you to do even though you might not like to do them. [01:03:05]LINKS: Brad Kearns. comBrad’s Shopping PageBreathThe Oxygen AdvantageShiftadapt.comThe Big Book of Endurance Training and RacingBody, Mind and SportButeyko Breathing ExercisesBohr EffectBolt TestBreaking Down Breathing: blog post on nasal breathing techniquesJoin 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.

This two-part show is all about how to strike an optimal balance between peak performance goals and longevity. I talk about the most effective and appropriate adjustments you can make to your fitness routine as you age and the numerous benefits that come from broadening your perspective on training and how this can help you make smarter choices that support healthy aging. I also share some of the lessons I’ve learned throughout my personal journey in endurance sports when it comes to walking that delicate line between passionately pursuing fitness while also being practical enough to set realistic goals.Stay tuned for part 2!TIMESTAMPS:We are going to talk about the balance of your goals of peak performance and longevity. [01:59]Pursue peak performance with passion throughout life. Set age-appropriate goals. [03:45]There is a greater prevalence of devastating consequences of long-term extreme endurance training. [08:31]Where did we get the 26.2 miles goal for the marathon? Where did the Ironman originate? [10:30]Brad’s personal journey in endurance sport began between age 21 and 30. [14:20]After some unexplained injuries, Brad learned to recalibrate his physical condition and fitness goals. [20:02]Brad had emergency medical problems to which he attributes his overly stressful exhaustive training. [27:54]Especially when you are in the 40 plus age group, most fitness programs have workouts that are too long and too difficult for most people to benefit from. [31:07]LINKS:Brad Kearns.comBrad’s shopping pageDr. Cuzzella podcastBody by SciencePodcast with Dr. Craig MarkerHIIT Vs HIRTReflections on Breaking A world Record to SpeedgolfJoin 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.

Best-selling author John Assaraf returns to the show for an insightful, motivating, and educational conversation about how to unlock the incredible power of your amazing brain and the theme of his annual event, Brain-A-Thon, this year: how to change your brain to change your income.As one of the leading peak performance experts in the world, John knows everything there is to know about creating a winning environment that sets you up for success. In this episode, you’ll learn how to mitigate the fact that 95% of our behavior is because of our current habits, how to make sure rejection doesn’t adversely affect you, and most importantly, how to change your brain to change your income. You’ll also hear about great advice on effectively overcoming things that hold us back in our lives when John shares the secret of how he helps people achieve permanent results in everything from weight-loss to procrastination.I’m also so excited to mention that this year’s Brain-A-Thon is happening SOON, on Saturday, October 23rd. This is a really wonderful opportunity to learn the three “Brain Unlocking Secrets” John uses, to great success, to optimize the quality of both your life and career. If you want to achieve your goals faster and more easily, improve your income, truly take control of your emotions, and have more peace of mind and freedom, click here to sign up to learn more about this incredibly useful “Success Switch” or “Neuroplasticity Switch” that basically turns your brain into a superpower.TIMESTAMPS:This guest tells us about changing our thinking to create a winning environment. [01:42]The topic of this year’s Brain-a-Thon is change your brain, change your income. [06:36]What is it around weight loss that causes most people to lose weight and then gain it back? [08:18] When establishing a habit, consistency is more important than intensity, complexity or duration. [12:17]We need to understand how to work with our brain instead of against it. [16:28]Change your thinking, manager emotions, put the right behaviors in place and create the right environment. [21:28]The natural reaction of our brain when we are outside our comfort zone, is resistance. [23:36]We need to acknowledge the subconscious programming from our childhood and ask, is this really serving me? [28:04]When you say you don’t have enough time, think again. You work 40 hours a week. Sleep 50 hours a week. You have 78 hours left to do what you want! [28:48]Understand your relationship to money. [31:32]What is an example of wanting to change from scarcity to abundance? [36:21]Most people’s thoughts are limiting and negative. [38:45]Desire, hope, prayer, wishing, imagination, in most cases does not change behavior long term. [43:41]There’s almost no goal that we can't achieve if we are committed. [49:44]What happens when you sign up for the Brain-a-Thon? [50:51]LINKS:Brad Kearns. comBrad’s Shopping pageBrain-a-ThonShow #1 with John Assaraf: ‘Innercise’, Unlocking The Power of Your Trillion Dollar Brain With Easy Habit Formation, and ‘Doing A Little Anyways, Even If You Don’t Feel Like It’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 privac

Today we’re talking about the remaining MOFO Mission Assignments and what makes them such effective and integral tools for testosterone optimization.This episode will illustrate the importance of taking a comprehensive approach towards hormone optimization: you’ll hear about the profound effect relationships have on our hormones and learn interesting research taken from numerous global studies about testosterone. We also talk about how your lifestyle can negate the effects of supplementation and other testosterone-boosting practices, as well as what the presence of visceral fat on the body reveals about your health. Listen to part 1 of the show here!TIMESTAMPS:Male testosterone level has been declining since the 1980s. [01:35]The visceral fat that collects around the abdominal organs secretes its own chemicals causing inflammation. [04:55]Brad reviews part one of the MOFO Mission: sleep, clean up your diet and toxic relationships, and keep moving. [05:47]If you don’t get up and move frequently, you will lose your ability to focus and concentrate. [13:32]Hit it hard…..include brief explosive high intensity workouts into your fitness regimen.There's a sweet spot for the optimal duration of your sprint efforts. Don’t overwork. [16:14]Assignment number 7 is: take control of your life. Our connectivity to technology is proving to be harmful to the brain. [37:01]Estrogenic compounds are everywhere in plastics and household products. Get rid of plastics that are touching your food. [46:17]Many of the health and beauty products we use at home have chemicals that are not good for your health. Minimize your EMF exposure at night. [51:52]Rest, recovery and restoration. You might want to learn to nap. [54:55]Number 10 of the MOFO assignments is to quit being a dick to your wife or girlfriend. Manage your emotions. [58:44]LINKS:Brad Kearns.comBrad’s shopping pageBrad’s Micro workoutsUSWellnessMeats.comMOFO Mission No. 1 podcastBody by ScienceP E Ratio DietPodcast with Dr. Craig MarkerThe Primal Blueprint BlogMark’s Daily ApplePrimal Blueprint Fitness PyramidThis is MarketingSeth GodinBrad’s First Morning RoutineBrad’s Current Morning RoutineEstrogeneration8 Weeks Out websiteJoin 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.

Get ready for a fun and lively conversation about the many benefits of living a barefoot-style lifestyle with Steven Sashen!Steven is the co-founder and CEO of the fantastic minimalist footwear company, Xero Shoes, which he started with wife after discovering the comfort, benefits, and fun that comes with natural movement. In this episode, we focus on the wonderful physical changes that come from getting back to basics and truly honoring the ancestral living approach, head to toe! We talk about the marketing forces that have always played a huge role in shaping the shoe industry and Steven shares some great ideas for integrating more barefoot time into your daily life. He also implores us to ask ourselves one question: Do my feet feel better at the end of the day than they did at the beginning? If they don’t, then it’s time to consider getting a pair of Xero shoes so you can feel the difference for yourself. A Masters All-American sprinter and former All-American gymnast, Steven has spent time working as a stand-up comic and cognitive psychology researcher, and has also taught Tai Chi and Zen Archery. Additionally, Steven is the creator of Scriptware, the industry-standard word processor for film and TV writers. Learn more about Xero Shoes here!TIMESTAMPS: Living barefoot style is getting back to basics. [01:11]Whatever you put on your feet will change your gait. [04:32]Running barefoot on cement you naturally optimize the impact. [07:38]When reading about studies and research, it is important to look at the context. Who is sponsoring the study? [09:15]Powerful marketing forces send a message that the ultimate expression of an athlete is to complete an Ironman or marathon. [13:06]Studies show that testing people’s time for a mile turned out to be an excellent predictor of longevity and disease risk. [15:36]Steven got into sprinting and continues into the higher age group. He studies his proper form when running barefoot. [19:51]Steven explains a perfect running form that he has learned from being barefoot. It is hard for some people to even feel where their feet are landing. [25:54]Is there a decrease in the incidence of positive tests on the runners today? [34:23]Take off the padded constrictive heel-elevated shoes and try the barefoot style. [36:56]It’s not about the footwear. It’s about the form. [39:47]It seems the heavily padded shoes are coming back. Padding does not reduce impact forces. [46:57]There are many things about shoes that are misunderstood. [52:08]Sometimes the shoe can make your gait change without you even realizing it. [54:26]The way shoes are marketed influences performance because of expectations. [56:33]When purchasing shoes, it is important to think about how your foot is designed, not just the cushy comfort. [01:02:40] LINKS:Brad Kearns.comBrad’s shopping pageVO2 MaxXero Shoes.comUsain Bolt slow motionJoin 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.

When it comes to effective methods of supporting healthy aging for men, the most important and relevant topic to focus on is how to maintain (and increase) testosterone.As the ultimate performance and anti-aging hormone, testosterone does many wonderful things for your body, including enhancing peak performance (cognitive and physical). In this episode, you’ll learn why we can actually think of testosterone as a “social status hormone” and why your ability to stay calm, cool, and collected (as described by John Gray) is actually indicative of high testosterone levels.We also talk about the wonderful effects testosterone has on focus and motivation (did you know that chess masters actually have higher blood testosterone levels than the opponents they beat?) and the very distressing fact that the average male testosterone level has been declining at a rate of 1% per year since the 1980s. The MOFO mission is simple: to reclaim your manhood and preserve your male essence as you age. However, this process is often way easier said than done—that is, if you don’t have all the right information. That’s where the MOFO Mission assignments come in: to identify the 10 most crucial factors and practices you need to know about in order to easily adapt your habits and lifestyle to suit your body’s needs as it ages.Stay tuned to hear the last 5 assignments in an upcoming episode, and to learn more about the MOFO Mission and the life-changing supplement at the center of it, go to Bradkearns.com/MOFO.TIMESTAMPS:This podcast is focusing on the performance goals of men as they age. [01:24]Testosterone is a social status hormone. It is not an aggression hormone. [02:46]Alarming studies from around the world find the average male testosterone level is declining at a rate of 1% per year. [05:06]Taking supplements for testosterone replacement therapy needs to be accompanied with a healthy lifestyle. [09:44]Extra belly fat is considered another distinct organ in the body. [11:49]The MOFO mission has 10 elements. Number 1 is sleep. Make good sleep your top priority. [12:56]Clean up your act is Number 2. Ditch the refined sugars, grains, and industrial seed oils. [22:30]This also includes cleaning up toxic relationships which can diminish testosterone. [25:27]Number 3 assignment is to eat ancestral foods that come from natural sources. [29:42]Feeling MOFO powerful is assignment Number 4. Learn to build and recharge. [32:41]Number 5 is move frequently at a slow pace. You don’t have to push yourself to get aerobically fit. [35:36]LINKS:Brad Kearns. comBrad’s shopping pageYouTube Charles AllieAncestral Supplements. Comraoptics.comThe Sleep RevolutionChiliSleepBrad Kearns Morning RoutineThe Carnivore Scores chartTwo Meals a Day overviewButcher BoxPrimal KitchenMove Your DNADry Farm WinesMark’s Daily AppleJoin 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.

Get ready for an exciting, fun, and informative show with Dr. Mark Cucuzzella!Dr. Marks returns to the podcast for an educational conversation about his incredible work practicing family medicine, how he has overhauled the dietary practices in the hospital he works at, and much more. An accomplished marathon runner, Dr. Mark owns a unique and innovative running store to promote and share his enthusiasm for the barefoot movement and minimalist footwear. This show blends important medical recommendations with helpful information like how to assess and minimize heart disease risk factors, and you’ll learn interesting facts, like why the triglyceride to HDL ratio on your blood test is the important marker for heart disease risk factors, as well as useful info about EKG stress tests and coronary calcium score tests, and how to generally live a healthy, balanced lifestyle!TIMESTAMPS:This podcast will be filled with recommendations and information about how to assess and minimize your heart disease risk factors. [01:27]It’s good to keep a competitive edge. Running is good mental therapy. [05:40]Mark talks about his medical history during his running experiences. [07:00]What happens when we hit “the wall?” The Central Governor will not let you die. [14:05]The key is to figure out how to turn it on and off. [18:30]It is important to get more than an EKG to predict heart health. You need the coronary calcium score. [21:12]A good measurement for your body is two times your waist should be less than your height. [29:49]It is still taking the medical community too long to catch up with this information. [33:21]If a person is fit and eats healthy, how does a high calcium score come in? [42:25]Your competitive intensity and your drive can all serve to harm you if it gets out of hand. [49:36]Pre-diabetes can be making too little insulin sometimes. [51:55]All people need to look at their individual body to see what diet is best. Is there a strategic inclusion of carbs recommended? [56:48]The barefoot minimalist shoe lifestyle is a big part of Dr. Mark’s life right now. [01:02:04]NOTES:Where did the term “Type A” originate?Coined in the late 1950s, the term "Type A" originated when cardiologist Meyer Friedman observed a relationship between incidences of heart disease and personality type -- namely, that those most likely to suffer a cardiac event also tended to have, in his estimation, more driven, impatient, high-stress personalities.LINKS:Dr. Mark’s Desk (Dr. Mark’s website)Two Rivers TreadsCoronary Artery Calcium scoreRun for Your Life bookJoin 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.

What a fantastic opportunity to catch up with perhaps the world’s leading anti-sugar crusader, Dr. Robert Lustig. A pediatric endocrinologist and professor emeritus at UC San Francisco, Dr. Lustig is also the bestselling author of groundbreaking books like Fat Chance, The Hacking Of The American Mind, and the 2021 release titled, Metabolical. This man is fighting a valiant and high stakes battle against the mighty opponents of industrialized food, tainted science, and poor government regulation. What’s refreshing about Dr. Lustig is that he does not have an angle in the game—he is simply reporting the facts and phenomenons that have led us down the disastrous path to becoming the fattest, sickest developed nation in the history of the planet. Dr. Lustig also offers compelling solutions, and it starts with taking responsibility for your own health, voting with your pocketbook (because there is always going to be more money than votes, so the money always wins). It also may be important to consider this processed food problem with the seriousness and urgency as climate change, for example. We also talk about how to choose foods that will protect your liver and nourish your gut, as Dr. Lustig has a gift for simplifying the often frustrating challenge of eating food that helps protect against disease while also maintaining a healthy body weight. There’s also some fascinating scientific info featured in this episode, as we talk about the importance of optimizing our leptin signaling and how leptin dysregulation affects our appetite and weight. Enjoy this episode with the great Dr. Lustig and don’t forget to check out the B.rad Breather episode about his book, The Hacking Of The American Mind. TIMESTAMPS:Dr. Lustig’s bottom line is that processed food is killing us. [01:27]Leptin is the preeminent satiety, fat storage and reproductive hormone. [03:40]When Dr. Lustig went to medical school, what we now know about nutrition, was not taught. [06:02]Some of Dr. Lustig first research was with normal weight kids who got obese after treatment for a tumor. [09:32]Leptin was discovered in 1994 and found to be very involved in how our brain acknowledges hunger. [11:39]The kids in the study became more active and lost weight when they lowered their insulin. [13:43]Can we blame the profit seeking enterprises instead of the victim? The cause is high insulin. [17:31]How do we get high insulin? The modern Western diet introduced high fructose corn syrup in the 70s. [19:06]Obesity is biochemical rather than behavioral. [22:16]Healthy as a definition consists of six words: protect the liver. Feed the gut. [28:06]When you take in a lot of sugar, you are flooding the liver with fructose. [31:30]The gut needs fiber. [34:16]It takes about 20 minutes for the message to get from your intestine to the brain to say, “I’m satiated.” That’s why we say wait 20 minutes before your second helping. [37:43]Transcending the diet wars, the basic premise is to eat real food. [40:38]There is a bit of a problem with keto. Only the truly committed can manage a ketogenic diet for any length of time. There is also a problem with veganism. A vegan diet should be unprocessed vegan. [42:44]Depending on your biochemistry, you can find the right diet. Unify the force against processed foods is the starting point. [45:28]The industrial seed oils have Omega 6 and are pro-inflammatory and that drives insulin resistance. We also need Omega 3. [48:11]Is sugar food? What is the definition of food? Sugar inhibits normal growth. [51:41]There are eight sub-cellular pathologies that drive all chronic disease. [59:00]If we figure out the diet thing, we can potentially be playing tennis at age 110. How can we escape the clutches of the addiction to the wrong food? [01:02:26]LINKS:Brad Kearns.comBrad’s Shopping pageFat ChanceThe Hacking of the American MindMetabolical Breather show on The Hacking of the American MindDr. Robert LustigDr. Robert Lustig's websiteDr. Lustig's Interview with The Guardian Junk food may harm skeletal developmentJoin 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

In this part three show, we continue to highlight some of the most eye-opening and informative moments from past B.Rad interviews.We start with a clip featuring my favorite guest (can you guess who it is?) speaking about relationship dynamics, why emotional self-sufficiency is integral to the success of a relationship, and how to identify the markers of emotional maturity. Next, we hear Rip Esselstyn questioning the importance of diet over all other lifestyle factors–are our food choices really the #1 thing to focus on getting 100% right all the time, or would we actually be better served by putting in more effort towards balancing out the other areas of our lifestyle that need more attention and care? Next, some inspiration to keep our environments clean and clutter-free arrives with Gretchen Rubin’s revelation that clutter actually provokes a stress response in the body. We also hear a memorable clip from Seth Godin, who gave me one of the greatest, most life-changing pieces of advice I have ever received for productivity and focus, plus many more interesting insights on a variety of topics!TIMESTAMPS:Brad is highlighting some of his favorite shows starting with Mia Moore where they discuss what makes a healthy relationship. If you are emotionally mature as a couple, conflict shouldn’t be an issue. [00:01]Never use a complaining tone of voice. [03:23]Brian McAndrew points out that sometimes the rigid focus on diet is overemphasized. [04:16]Ray Sydney talks about how he changed his life when he became wealthy. [08:16]Seth Godin talks about how intensified competition can become. There is a need to learn to focus. [14:20]Gabby Reece talks about her marriage and how she handles communication. You have to learn how you are triggered, own it and make it safe for communication. [18:13]Laird Hamilton: never let your memories be bigger than your dreams. [23:07]Gretchen Rubin’s idea is that clutter will provoke a stress response that you aren’t even aware of. [26:37]Gretchen Rubin’s book The Four Tendencies helps you identify your personality type and how you pair with other types. [28:23]Dr. Paul Saladino explains why he is so sold on the carnivore diet and how vegetables and fruits are not beneficial and even may be harmful to some. [30:53]Debbie Potts talks about how to heal the imbalances and depletions that occur from overtraining and burnout. [36:12]Angela Mavridis compares her childhood healthy lifestyle in Greece with American culture. [40:04]Larry Sydney gave up his career goals for Olympic dreams in the sport of Skeleton. He talks about the lessons he learned in sport that applies to business. [44:20]LINKS:Brad Kearns.comBrad’s Shopping PageEngine Two DietThe DipPodcast with Mia MoorePodcast with Brian McAndrewPodcast with Ray SydneyPodcast with Seth GodinAKIMBO.comMy Foot is Too Big for the Glass SlipperPodcast with Gabby ReecePodcast with Laird HamiltonLiferider, Heart, Body, Soul and Life Beyond the OceanGretchen Rubin.comThe Four TendenciesPodcast with Gretchen RubinOuter Order, Inner Calm, [email protected] with Dr. SaladinoPodcast with Debbie PottsTribali FoodsPodcast with Larry SydneyQUOTES:"You can't win the Boston marathon if you stop for cheesecake." (Godin)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-g

Host Brad Kearns welcomes health coach and supplement expert Sara Banta to discuss some really far out healing protocols involving vibrational energy. Sara is a busy, high energy mother of teenagers, as well as a lifelong athlete, but her health went into decline after having children. When her young son developed some serious health problems, she felt compelled to depart from a promising career in finance and explore the outer limits of holistic, functional healing. In this episode, Sara describes the importance of “increasing your frequency” and boosting your immune function through a ketogenic eating pattern and targeted supplementation. This information will help address one of the major concerns for the aging population, which is hormone dysregulation caused by toxic environmental influences (EMF, air pollution, etc.) as well as insulin resistance caused by poor food choices. We also touch on topics such as toxic metals (how they get into our systems and the most effective way of detoxing from them), how environmental pollutants are taking a serious toll on male and female fertility, how to identify and treat the source of the problem (and not just the symptoms), and finally, why not all “healthy” food is actually healthy for you.Sara has had experience and success using alternative therapies to address everything from acne to insomnia to liver issues, heavy metal toxicity, mood disorders, thyroid issues, to so much more, so be sure to check out her website, AcceleratedHealthProducts.com.TIMESTAMPS:Sara’s turn from studying business and psychology took an about face when her health changed during her pregnancy. [01:22]When son became ill, he, too, had his blood put under a microscope. He was put on Accelerated Silver. [05:14]After having a concussion and feeling overwhelmed, Sara was introduced to keto. [08:38]What are frequency based enhancements? [11:39]Some of this sounds pretty goofy. How do you get people to consider this information as valid? [17:28]People are looking for a more natural solution to their health problems. [20:21]Toxic metal substances in the body… how does that happen? How do you detox from heavy metals and radiation? [23:38]Airplanes flying overhead are polluting the environment. [28:51]All the pollutants in the environment are causing fertility problems. Men’s sperm count is about 50 % lower than a generation ago. Women’s hormones are not functioning well. [29:40]Not all “healthy” food is healthy for you. [34:04]The animal products have most of the nutrients that we are trying to get from vegetables. [45:17]Accelerated keto in the morning kicks her into ketosis. Her daily food intake and exercise create high energy and brain energy. [52:44]LINKS:Brad Kearns.comBrad’s Shopping pageAccelerated Health ProductsScalar WavesNourish Balance Thrive 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.

Today’s episode centers around essential but simple, actionable insights we can all easily integrate into our busy, everyday lives in order to optimize our life and state of health.One primary focus in this show is highlighting the importance of cultivating (and improving) our morning and evening rituals and habits to optimize all aspects of our health, especially sleep. You’ll learn about how seasonal changes alter the amount of sleep your body needs per night, the science behind why keeping your bedroom clean, sparse, and uncluttered actually leads to better sleep, and why 60 - 68 degrees Fahrenheit is the ideal temperature for your sleeping environment.You’ll also learn why it’s important to still go outside even on cloudy, overcast days, the adverse health consequences that come with prolonged periods of sitting/stillness, and the reason why our brains actually require downtime for optimal function.TIMESTAMPS:Getting the optimal hours of sleep is the basis of everything else in a healthy lifestyle. Have a slow-down ritual to prepare for bedtime. [02:26]The consumption of food is best in the daytime and your sleep environment should be dark and cool. [08:20]After a good night’s sleep, we are ready for a high energy morning, up with the sun. [10:30]Move more. Avoid long periods of sitting. [14:56]Reduce stress by meditating, doing yoga, taking a nap, and spending time outdoors. Learning to quiet the mind is a challenge in today’s world. [19:33]It is important to socialize. Put your phone down and talk to people. [24:15]Eat real food. Eliminate refined sugars, grains, and industrial seed oils. [25:55]LINKS:Brad Kearns.comBrad’s Shopping PageLights Out, Sleep, Sugar, and SurvivalThe Sleep RevolutionDr. Jack Kruse podcast (Part 1, Part 2)Brad’s Morning Exercise RoutineDave Rossi podcastThe Talent CodeWired to EatThe Hungry BrainGood Calories, Bad CaloriesThe Hacking of the American MindDr. Tommy Wood podcast episodes (Part 1, Part 2, Part 3)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.

Get ready for an extremely informative and interesting show all about glucose! We’ll be talking about the wonderful new technology of continuous glucose monitoring with dietician Molly Downey from the health technology company, Nutrisense.This episode breaks down the science and benefits behind Nutrisense, the fantastic technology that allows you to track your blood glucose levels over a sustained period of time. This is incredibly helpful as the data Nutrisense gives you shows you the effect of not just your dietary choices, but also how all aspects of your lifestyle affect your blood glucose levels. You’ll also learn why Molly says that if your cortisol is consistently activated, you’re going to have a lot of difficulty losing weight, as well as the importance of monitoring your postprandial glucose response.I’ve also arranged for an awesome 25% discount on any NutriSense program for B.rad podcast listeners. Just use the code BRAD25 at checkout or visit this link. And don’t forget to check out my previous show with Nutrisense co-founder Kara Collier here!TIMESTAMPS:With a tiny monitor and phone app, you can track your blood glucose. [01:35]There are many factors that affect our blood glucose levels. [07:58]Sleep and glucose have a bi-directional relationship. [11:25]It’s normal to see glucose rise while you’re sleeping; it is not necessarily a bad thing. [15:42]And with melatonin, there is a decrease in the secretion of insulin and also a decrease in insulin sensitivity. [18:56]Some people can tolerate eating a meal late at night and others cannot. [20:30]Stress is another factor affecting the glucose level. [23:51]What does an optimal glucose subject look like? Try to avoid the high spikes in the first place. [25:54]The focus needs to be on the post-meal responses. People react differently to different carbohydrates. [32:09]Molly developed many physical symptoms that doctors couldn’t define or treat. [34:27]Many people have no problem maintaining the baseline no matter what they eat. It is important, still, to monitor occasionally. [39:20]The optimal level is to be below 100, but there are other aspects to look at. [42:19]Molly suggests a return to baseline in two or three hours, which seems like a long time. [46:16]Protein and fat can often mitigate the glucose spike response. How does having an apple for a snack compare with having a soda? [49:00]When using the app, we can watch for dangerous dips and compare responses from the foods we eat. [51:51]What are some of the weird readings people have that are difficult to explain? [55:31]How does heat, dehydration, and a workout show up on your chart? [58:22]The dietary training certification allows for dieticians to continue their exploration with individuals and learn new data and not necessarily follow strict recommendations. [01:04:52]LINKS:Brad Kearns.comBrad’s Shopping pageNutrisense 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.

Time for some interesting Q&A from devoted B.rad podcast listeners.Thanks for the thoughtful questions and comments that make a great contribution to the overall enjoyment, knowledge acquisition, and community spirit with podcast listeners from around the world. We’ll cover the logistics and benefits of limiting digestive function to a maximum time window of 12 hours (for example, how caffeinated beverages, herbal tea, and even supplement pills like multivitamins interrupt the fasting process), and how the body works most efficiently (in terms of cell repair, immune function, anti-inflammatory) in a fasted state. We hear from an old-time endurance athlete wondering about how keto aligns with endurance training, and also how to reconcile the enthusiastic voices promoting disparate dietary strategies, from plant based to ancestral. We talk about the validity of the one-mile time trial as an excellent longevity predictor at age 50 (Cooper Institute research), and the rationale and benefits for consuming a maximum nutrient density diet featuring forgotten gems like organ meats—or taking organ supplements if you can’t seem to include organs and bone broth in your diet. Send more comments and questions to [email protected]!TIMESTAMPS:Raymond has a question about drinking water in that 12-hour fasting window suggested in the book, Two Meals a Day. Give your digestive system a break every day. [02:13]Your eating is tied to your circadian rhythm. You should think about trying to put the evening meal before dark when possible. [04:27]There are studies about “dry fasting” but that is for the extremely advanced. [07:22]Scott asks “Do you really think Keto is the way to go these days?” Brad compares the carnivore diet with the plant-based diet and asks the individual to experiment to decide what is best for them. [09:34]Consuming refined sugars, grains, and industrial seed oils is the biggest problem. [15:50]If you are going to go keto, be sure you get your electrolytes dialed. [18:44]If you under-consume protein, you are going to experience intense cravings for high-protein food. The same goes for carbohydrates. [24:26]Ewan is asking about his urge to run a mile after he has done his sprint workouts. He wants to go for time. [26:37]Ewan also mentions how he is eating liver and feels great. But use caution if you are eating raw liver or egg yolks. Brad talks about eating animal organ supplements. [30:00]LINKS:Brad Kearns. comBrad’s Shopping PageTwo Meals a DayHow to Improve Your Triathlon TimePodcast with Rip EsselstynChris Kresser on Joe RoganBrad’s Morning Routine 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.

In this episode, I connect with writer and podcaster, Brock Armstrong, to talk about the functional approach to fitness and movement he has formulated by drawing on his extensive experience in the fitness, movement and wellness industry. By utilizing his understanding of functional movement, endurance training, muscle building, and the ever-important balance between performance and health, Brock helps people all over the world achieve their goals and improve their quality of life. Brock always brings an exceedingly sensible and balanced perspective to the table, and this episode is no different (click here to listen to his previous interview on the B.Rad podcast). He breaks down how he has been using his background in Cognitive Behavioral Theory to help his clients, and reveals his recent discovery: he can actually make a much bigger difference for his clients if he doesn’t just give them a plan to follow, but instead helps them discover a plan of their own. Brock says, “Truth be told, most people know what they need to do – they just need some help figuring out how to actually do it!” TIMESTAMPS:Brock Armstrong is full of information on all areas of fitness, health, and helping people lose weight as well as coaching and providing mental health therapy. [01:35]Brock’s new podcast is called Upgraded Fitness. He talks about people’s relationship with food and movement. [05:06]Brock has learned a lot since he was a ballet dancer about the harm he was doing to his body. [07:51]After having an infection in his heart, Brock’s awareness of his anxiety over the illness, taught him some good lessons. [09:51]How does our mindset come into play with our concerns about diet and exercise? What beliefs do I have that are not serving me well? [16:08]Do you tend to take pot shots and see yourself as right and the others are wrong? Do you have all or nothing thinking? [25:21]Sometimes the question you have about your behavior is not the real question. [34:37]Ask why. Ask five whys. [39:11]When you have a goal, try things that you like to do. Don’t force yourself to do something you don’t enjoy. It won’t sustain. [48:30]When you have a cold or an injury, you need to stop what you are doing. [52:49]We all have beliefs whether we realize it or not. Ask yourself why? [01:00:36]LINKS:Brad’s Shopping PageBrockArmstrong.comUpgraded Fitness with Brock ArmstrongWeigh LessHacking of the American MindQUOTES:“We are afraid to do things wrong – to the point where we don’t do anything.”“Our society has shaped us and turned us into people that think of exercise as punishment, food as reward, and everything in between is just a balance of those two things.”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.

What started as a Q&A show went off the rails with the very first question, as we accessed a portal to some of the most important overarching insights about how to properly structure a fitness program for life. You’ll learn about the common over-emphasis on cardio, how you can actually max your cardiovascular health and fitness with surprisingly little time, and how any workout delivers a cardiovascular training effect. You’ll learn the real secret to longevity and healthspan, which is to preserve functional muscle mass (and corresponding organ reserve) as you age. This entails performing brief, intense, explosive workouts — both resistance training and sprinting. By pushing your body to the limit, even briefly, you experience massive fitness adaptations and adaptive hormone response. This references great insights from Dr. Doug McGuff’s Body By Science. You’ll learn how micro-workouts sprinkled into your daily routine can help you meet your fitness goals and your critical health objective to move more throughout the day and avoid prolonged periods of stillness. This is a great show resource when contemplating a fun, sustainable and maximum return on investment for fitness efforts. TIMESTAMPS:Bob is asking about the Maffetone heart rate. Is there a heart rate you can kind of level off at as you get older? [03:30]You can get a complete fitness workout in 12 minutes a week if you do it properly. Preserve your muscle mass. [12:16]The demands you place on your muscles are directly correlated to the demands you place on your organs. [14:30] Move frequently at a slow pace, lift heavy things, and sprint once in a while. You are better off toning things down and getting rest and recovery. [18:04]There are some do’s and don’ts to talk about. Forget about the 10,000 steps a day. Shoot for 3,000 or 4,000 which is more sensible. [22:43]Prolonged sitting causes systemic inflammation, the root cause of most diseases. [27:10]Micro workouts during the day do a world of good. You don’t have to have “exercise time” scheduled. [29:28}Put your body under resistance load. Sprint once in a while. [31:06]You can’t isolate the cardiovascular system, the heart and lungs from the rest of the body. [33:19]LINKS:Brad Kearns. comBrad’s Shopping pageBrad Kearns Jogging 2.0 videoRun for Your Life, But not too Far and at a Slow PaceBody by ScienceMicro WorkoutsPrimal EnduranceMark’s Daily Apple, Case Against CardioPrimal Essential MovementsBrad’s morning routineOne Running Shoe in the GraveRunning on EmptyCardio Doesn’t ExistNo Such Thing as Cardio 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 welcome powerhouse Melanie Avalon to the show for a memorable conversation about all things relating to eating, weight loss, fasting, macronutrient ratios, and much more.One of the most interesting revelations from this episode is that a high fat/low carb diet and a high carb/low fat diet are actually both effective for fat loss, and Melanie explains what it is that makes these two opposing approaches work while being so seemingly different. We also talk about the danger of hyperpalatable foods, and you’ll learn what foods to specifically avoid when trying to lose weight. Melanie then offers illuminating commentary on the controversy surrounding excess protein intake: is it dangerous? Is it really going to restrict your lifespan and increase cancer risk? In this episode, you’ll find out all the answers to these questions, plus many more fast moving insights related to losing excess body fat in a healthy manner and making smarter food choices, as well as some cool biohacking breakthroughs.Be sure to check out Melanie’s podcasts: she hosts The Intermittent Fasting Podcast with New York Times best seller Gin Stephens, as well as the The Melanie Avalon Biohacking Podcast, where she interviews the world’s top experts on a myriad of health and wellness topics.TIMESTAMPS:Melanie will set you straight about all matters of losing body fat in a healthy manner. [01:40]Melanie discovered intermittent fasting after she tried many unsuccessful diets trying to lose weight. [05:25]We have to navigate through a lot of bad information. [15:06]Everything in moderation only works for a very few people. It depends a lot on your personality. [17:26]Intuitive eating is great if you can do it. When you are in the store is when you can make or break your goals. [19:32]Set up your environment to work with your willpower. [22:52]Melanie does either low or high fat. There is a question about pairing the two. [24:27]Whatever calories you eat, whether it’s carbs of fats is completely irrelevant. [28:37]Intermittent fasting gets rid of many of these issues. [32:41] There is some controversy about females being in a fasted state. [35:44]Is there a body composition where you just can’t fast? [43:57]Protein is the place to focus. [47:05]Melanie’s Biohacking podcast covers the things you can do in your daily life to upgrade your body’s performance. [56:31]LINKS:Brad’s Shopping PageIntermittent Fasting PodcastMelanie Avalon Biohacking PodcastThe Paleo SolutionWhy We Get Fat Two Meals a DayBurnDr. Pontzer PodcastThe Search for the Perfect ProteinQUOTES:"Gluttony and sloth are not the causes of obesity. They are the symptoms." (Taubes)"Everything in moderation, including moderation." (Twain)"Only the disciplined ones in life are free, otherwise you become a slave to your whims and passions." (Kipchoge)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.

Here we go with part two of compelling insights from Two Meals a Day.In part one, we discussed how 1) fasting is king, 2) the importance of becoming fat-adapted to receive the full benefits of fasting, 3) why when you eat is just as important as what you eat, 4) why three meals a day is a dated notion and why you must eliminate The Big Three (toxic modern foods such as grains, industrial seed oils, and sugar) from your diet, and finally, 5) the importance of emphasizing ancestral foods.In part two, you’ll learn about the origins of the three meals a day structure and why it’s no longer relevant or even recommended as a healthy eating pattern. You’ll also learn about why your brain and willpower are no match against hyper-palatable foods and how to trust your intuition and honor your natural hunger signal so you can eat intuitively and experience your meals with genuine enjoyment. I also talk about the creation of my Carnivore Scores food chart and why it’s optimal to choose the foods in the upper ranking system (aka above the steak line), and explain why there is absolutely no need to worry about getting in enough salads and kale when you’re consuming because animal products. Finally, you’ll learn how to incorporate (and enjoy!) indulgent moments in a way that doesn’t tempt you stray away from your healthy diet, as well as how to match your carb intake with your energy output.TIMESTAMPS:The idea of three meals a day is from the industrial age when our lifestyle was very different. [01:34]After you have cleaned up your act by ditching processed foods and emphasizing ancestral foods, your own intuition can be your guiding force that helps you decide how to eat healthy. [03:01]The animal foods trump even the best plant foods in terms of nutrient density. [06:39]The variation in daily carb intake needs to be aligned with the energy output from exercise. [09:42]Dopamine is released to get us to pursue behaviors that bring rewards. [12:38]Don’t have nutrient deficient foods in your house. [16:28]Healthy eating is only one piece of the big picture for your lifestyle changes. Dealing with stress and getting enough sleep are important. [19:19]Keep moving. Don’t be an active couch potato. [20:47]Mindset is of critical importance. Cut out the BS and give yourself a break. [26:35]The calories you burn during workouts don’t really contribute to fat reduction. [28:24] When you have accomplished the first eight ideas, you can adopt some advanced strategies. [32:53]LINKS:Brad Kearns.comBrad’s Shopping pageTwo Meals a DayCarnivore Scores ChartHuberman LabPodcast with Dr. Joan IflandPodcast about micro workoutsBody by Science1st Podcast with Dr. Herman Pontzer2nd Podcast with Dr. Herman PontzerBreather on Dr. Pontzer’s workBurnTherapeutic Cold Exposure podcastBrad’s Morning RoutineJoin 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.

Get ready for an intense and highly informative show that has the potential to transform your approach to high intensity workouts. Dr. Craig Marker is a leading kettlebell expert and a psychology professor at Emory University in Atlanta. In this fast moving show, we blend scientific insights with great practical takeaways about how to make your workouts more effective and less stressful. We are going to talk about Dr. Craig's landmark article titled HIIT vs HIRT. You'll learn the drawbacks of the traditional application of High Intensity Interval Training and the over reliance on the glycolytic (glucose burning) energy system, and the benefits of High Intensity Repeat Training. This is where you perform brief, explosive efforts and take what Dr. Marker calls “luxurious” rest intervals. You'll also learn about Dr. Marker's new discovery of what he calls “accidental hypertrophy” where he uses explosive exercise sets to build muscle and reduce body fat in a different manner than the arduous hypertrophy training practiced by bodybuilders. This show is full of great nuggets and fresh insights. You’ll learn why you should emphasize one-legged lower body exercises, and a recommended protocol for a sprint or explosive workout – with work effort duration, recovery interval, number of reps and frequency of workouts. Pay close attention at the end of the show where Dr. Craig discusses the “pendulum” concept for fitness and longevity. It will help you sort out lots of the confusion and dogma about fasting, autophagy and the supposed conflict between fitness and longevity that can be elegantly managed with a pendulum approach. TIMESTAMPS:Dr. Marker is going to tell you how to design a high intensity explosive workout that is best for you. [01:22]With kettlebell swing, moving it back down to the ground is helpful for explosive jumping. [10:07]Don’t go too heavy or too quickly with kettlebells. There are many workouts that are harmful. [13:05]It is so important to learn to do it right with plenty of rest in between. [15:17]There are potential drawbacks of going and doing these draining depleting workouts. When the glucose is tapped into, it makes you hungrier for glucose. [20:55]Even though you feel good after one of those heavy-duty training sessions, how you feel isn’t as important as knowing you are building the muscle fibers you need as you grow older. [23:18]Ammonia toxicity affects the brain’s neurons. [27:21]An ideally designed HIRT session would consist of a variety of exercises doing 20 seconds on and 40 second rest. You want it to be hard. [30:56]Earlier in the podcast, Dave mentions his goal of dunking the basketball. What does his preparation look like? [39:15]What is the one-legged exercise Marker talks about? [42:45]Accidental hypertrophied condition program is a type of endurance training that builds up lactic acid. [44:10]We need to go hard to get the most fitness adaptations. What about anti-aging concerns? [53:05]Think of all of this as a pendulum and think of the stress factors in your life. It can’t be done the same way all the time. [56:28]LINKS:Brad’s Shopping pageDr. Craig MarkerHIIT vs. HIRTPlyometric Shock TrainingTabata ResearchPavel TsatsoulineQuick and the DeadHypertrophied Conditioning Program.Body By ScienceJoin 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 — http

Today’s show will highlight some of the most fascinating insights from Two Meals a Day.In this episode, you’ll learn why our bodies work most efficiently in a fasted state and why fasting works only when you have eliminated processed foods, escaped carbohydrate dependency, and become adept at burning stored body fat. You’ll also find out why when you eat is just as important as what you eat and the “big three” toxic modern food categories that stimulate excess insulin production, inhibit the burning of body fat, and promote carbohydrate dependency. I also bring up the link between insulin resistance and dysfunctional fat metabolism, talk about the importance of emphasizing true ancestral foods, and explain why healthy modern foods like organic high fat dairy products and high cacao percentage dark chocolate are an acceptable part of any healthy diet.Thanks for listening and stay tuned for part 2!TIMESTAMPS:Two Meals a Day is a good way to look at breaking out pattern of unnecessary eating and snacking. [01:22]Snacking is damaging. Fasting is one of the ways to learn to control your diet. [03:16]Ketosis is not about stuffing your face with fat. [05:27]You have to proceed with caution because fasting is only sustainable when you have eliminated carb dependency and industrial seed oils. [07:18]Gluttony and sloth are not the causes of obesity. They are symptoms. [12:44]When you eat is just as important as what you eat. [15:39]Eliminate refined grains, industrial seed oils, sugars and sweetened beverages. These are addictive foods. [16:18]You can eat dark chocolate. [21:58]When you rid your pantry of the grains, sugars, and industrial oils, replace it with ancestral style foods. [25:14]Ancestral foods include meat, fish fowl, eggs, vegetables, fruits, nuts and seeds. [28:27]LINKS:Brad’s Shopping pageTwo Meals a DayPrimal BlueprintKeto Reset DietKeto for LifeWhy We Get FatDr. Andrew HubermanFatty Popcorn BoyAskinosie ChocolateFramingham StudyButcher BoxUS Wellness meatsLone Mountain WagyuJoin 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.

Get ready for a fascinating show with Dr. Joan Ifland, a leading expert in the very serious issue of processed food addiction.It is rare to find someone who is as knowledgeable as Dr. Ifland in the field of food addiction. Her textbook, Processed Food Addiction: Foundations, Assessment, and Recovery, provides the most extensive literature review on the subject – a valuable resource. She is increasingly recognized as the leading authority in addiction to processed foods, and is passionate about helping people understand why it is that they cannot get any semblance of control over their processed food consumption, and especially, why that loss of control is not their fault.Dr. Ifland is a scientist who also holds an MBA from Stanford, and in a breakthrough to understanding the source of obesity, zeroed in on how the tobacco industry has played a key role in taking control of processed foods and spreading processed food addiction. Check out her website here.TIMESTAMPS:People are getting hooked on processed foods just like smoking addiction. [01:37]Dr. Ifland’s background is unique…from business and finances to food addiction. [05:40]The food companies use the same tactics used by the tobacco companies to get you and the children addicted. [08:30]They alter children’s brain function in order to get them to nag their parents for those sugary products. [14:10]Studies show that the taste of sugar, fat, or salt reaches our brain in a half-second as opposed to any other drug which can take up to 10 seconds or 10 minutes. [18:40]These are mood-altering substances. One doesn’t realize that some of their physical ailments are caused by diet. [21:03]To see if you are addicted, get rid of these addictive foods for 30 days to see if you can do it. [23:57]You can’t control what your kids eat but you can give them the opportunity to experiment by controlling the environment at home. [28:19]Is there a threshold where we can enjoy sugar, industrial seed oils and such, or we are talking about zero tolerance? [30:55]Many dieticians work for the food industry. [34:25]It’s a vicious cycle. Stress activates the addiction. And the addiction activates stress. [38:29]Dr. Ifland has a community of people in recovery training to become peer support managers. [42:40]A self-quiz will give you an idea of how you stand in this addiction problem. [45:11]Can one be addicted to healthy things? [51:21]LINKS:Brad’s Shopping pageDr. Joan IflandProcessed Food Addiction. comProcessed Food Addiction, Foundations, Assessment, and RecoveryCigarette CenturyThe Big Fat SurpriseSalt Sugar FatHookedMetabolicalMark’s Daily AppleJoin 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.

It’s time for some fantastic questions from B.rad podcast listeners! We start by talking about how testosterone blood values can fluctuate based on lifestyle factors and how Ancestral Supplements MOFO is actually a food supplement that boosts the nutrient density of your diet (along with other superfoods and superfood smoothies). This leads to me touching on the benefits of consuming liver, other organ meats, and bone broth, as well as how to deal with problems that arise when attempting to reduce carb intake for Paleo or keto dietary goals (hint: there are many ways to screw this up and furthermore reducing carb intake may not be necessary for many healthy, athletic types, especially fit females). Finally, a listener asks an important question: is a cheat day a good idea, or a bad one? This inspires me to consider a new idea: how about calling it a celebration day, with well chosen and fully enjoyed indulgences? Thanks for listening and if you have any questions or comments you’d like included in an upcoming Q&A show, click here!TIMESTAMPS:Brian asks, now that he is in his 50s and a retired triathlete, how does he stay fit in a new way? Do more explosive things and back off a bit. [05:26]Rick Mueller is asking about MOFO assignment number 10 which is “Quit being a dick to your wife or girlfriend.” Stay cool. [15:37]Amy Noble wants to know if you do a long run or workout at your maximum aerobic heart rate is bad. [25:07]The Carnivore Food Ranking Chart is discussed when a listener asks about bovine colostrum. It’s good to eat nose to tail. [31:41]Mike from Maryland’s question is about the MOFO supplement. When eaten, organs and glands selectively travel to the corresponding organs in the human. [33:13]LINKS:Brad’s Shopping pageRun for Your Life, But Not Too Far.Body by ScienceBrad’s Sprinting WorkoutsFiras ZahabiJoe RoganThe Keto Reset DietMen are From Mars, Women are from VenusBeyond Mars and VenusBrad’s Show with Dr. GrayThe Way of the Superior ManThe Way of ManHuberman LabDr. Tommy WoodMatt FrazierBrad’s Carnivore Ranking ChartDr. Cate ShanahanJoin 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’m not asking you to go do a workout. Just go move.”I welcome Dr. Stefan Zavalin, a movement enthusiast and work culture consultant, to the show for an informative discussion about the extremely important lifestyle objective of moving around more throughout the day.In this episode, you’ll learn about all the different ways our work culture and environment affects our physiology, as well as the most productive and efficient ways of breaking up periods of prolonged sitting. You’ll find out why it’s important to move every 20 minutes and why taking a short break for as little as even 30 seconds is still an effective practice, as well as the value of performing twisting movements to counteract the effects that come from sitting (and even standing!) at a desk. As I’ve mentioned before, there are countless benefits to taking movement breaks throughout the day, as it improves your blood flow, cognitive function, glucose tolerance, and insulin sensitivity.Dr. Stefan also describes in detail the ideal structure of a work day for someone who works from home, and takes us through his journey of completing a Doctorate in Physical Therapy while becoming legally blind, and explains how his company, Love to Move, aims to address the sedentary aspects of work culture and how we should evolve our desk jobs. TIMESTAMPS:This physical therapist is frustrated because so many patients keep returning for the same ailments. [01:32]First thing is to wake up in the morning and move! Then all day long, move your body every twenty minutes. [02:15]Where you work is so important. The desk area at the office as well as at home, need to be adjusted. [05:46]Our culture encourages us to sit rather than move. [07:11]The world average for the number of hours people sit is about 12 hours per day whereas in the US, it is more like 15 hours a day of sitting! [09:06]The goal should be to get movement every 20 minutes. Use your glutes. [11:22]To counter damage caused by sitting, just go move. Make sure you are twisting. [18:03]Rather than saying “move more,” try saying “sit less.” [27:21]It is very important for employers to support your compliance with healthier activities. [28:59]If you feel like you need to take a break, you probably should have taken in a while ago. [38:08]Know that any position is helpful as long as it is not maintained for long periods of time. [39:03]We are told to stop fidgeting when we are children, but fidgeting is our body telling us it wants to move. [42:10]How long should a person hold stretches? [44:55]The benefits of moving as soon as you arise from bed are more productivity, helping bone health, and blood circulation. [45:44]Parents need to be sure their kids are getting movement. Some schools today are neglecting this important part of their purpose. {48:49]Stefan had to deal with some health challenges while he was learning to be a physical therapist. [53:27]LINKS: Brad’s Shopping pageStefan Zavalin_LovetoMove_Brad’s Morning RoutineYou, the Owner's ManualQUOTES:“A movement break and exercise are not the same thing.”“As best as you can, wake up, and go move. You’ve been lying down for six, seven, eight hours – just get up and move.” “Movement doesn’t have to be only exercise. I love using chores as movement, because then I get something done.” 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 —

One of the most valuable insights gained from my informative show with Dr. Herman Pontzer was that we burn the same amount of calories every day, regardless of whether we work out or not.This revelation is nothing short of life-changing, as it allows you to see that pointing the finger at your output in the gym is just a waste of time, and that it’s far more helpful to look at our appetite and consumption habits in order to realize our body composition is mainly a function of how much food we eat. In order to optimize this concept, we must focus on the healthy lifestyle practices that offer the most metabolic benefits.This show will reveal the four major lifestyle mistakes that compromise fat burning, stall weight loss, and push you to carbohydrate dependency, as well as how to correct them. We’ll talk about how stressful modern life results in an overproduction of the stress hormone cortisol, which leads to, among other things, an increase in our appetite for more “quick energy” carbs, and we’ll also discuss how overly stressful exercise patterns do more harm than good by focusing on the way endurance and HIIT training can be exhausting and depleting for the body. You’ll also learn why you actually get lazier and crave more sugar when you train harder, as well as the reasoning behind Art de Vany’s warning of, “Don’t jog – it’s too dangerous.”You’ll also learn the important link between sleep quality and fat storage, cortisol and sugar cravings, as well as the consequences that come from having a dysregulated appetite. I mention how longitudinal studies of large population groups have found that sleep deprivation leads to insulin resistance, obesity, and elevated disease risk. One important takeaway from this show is that if you’re not well rested, you will drift into sugar dependency. You’ll also learn why learning to breathe properly helps with weight loss, and how to change the way you breathe to improve all aspects of your health.Finally, I touch on the importance of making informed food choices, citing books like The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You by Robb Wolf, and The P/E Diet: Leverage Your Biology to Achieve Optimal Health by Dr. Ted Naiman. Probably one of the most useful tips to remember when trying to drop excess body fat is that the combination of fat, sugar, and salt hijacks the appetite center in the brain, which leads to unregulated eating. Another is to make sure you are eating enough protein (and a lot of the time, this means more protein). Because it’s highly satiating and helps your body burn excess body fat, protein is the ideal food to consume when trying to lose weight. Also, be mindful of environmental triggers that cause you to overeat or stray away from your diet, and stay clear of eating at night! One last tip, and probably one of the most useful: check in with yourself and your emotions. Are you hungry, or going for instant gratification, a distraction, or a way to assuage emotional pain? Figuring out what’s really going on will help you identify the root cause, and sometimes, the issue is as much emotional as it is physical. Good luck and if you have any questions, send them here! TIMESTAMPS:We are going to talk about lifestyle mistakes that stall fat loss and how to fix them. [01:39]Stressful modern life causes us to be in chronically fight or flight response which is the centerpiece of overproduction of cortisol thereby causing a constant craving of sugar. [03:16]Learn to breathe properly through the nose. [07:03]If you sit even for 20 minutes without getting up and moving, you stop burning fat. [12:15]Harmful and overly stressful exercise patterns are emphasized in the fitness community. [16:08]Your organ reserve is directly correlated with your functional muscle mass. Do not overwork the heart. [25:34]If you mess up your sleep, you will have difficulty dropping the excess body fat. [29:09]Two weeks of sleeping only four hours per night creates insulin resistance. [37:40]The highly palatable modern foods are most to blame for the obesity epidemic. It’s the combination of fat, sugar, and salt. [39:48]Our instinct is to extract as much protein from what we eat. [44:16]Focus your carbohydrate intake so that you can bank a lot of hours in the prioritized fat burning state. [47:54]Watch out for environmental triggers that tempt you. When you are tired, your willpower is diminished, it is easy to make bad choices. [50:11]Boredom or being emotionally upset can lead to looking for food to reach for. [53:19]LINKS:Brad’s Shopping PageBurnThe Oxygen AdvantageBreather Show: Basics of Nasal Parasympathetic Breathing and Improving CO2 ToleranceBreathe Right® Nasal stripsBody by ScienceMark’s Daily AppleJogging 2.0 YouTube videoExtreme Exercise HypothesisDr. Art DeVanyThe Primal BlueprintLife Changing Insights About Sleep podca

A variety of interesting questions tee up some epic monologues from an enthusiastic host. We talk about broadening fitness ambitions over a lifetime to branch out away from a narrow focus on triathlons - with much health, hormonal and longevity benefits. We also examine why MOFO Mission Assignment #10, Quit Being A Dick To Your Wife/Girlfriend, made the list. Then I get a super tee-up to discuss in detail the benefits of taking freeze-dried animal organs, such as the testicle, prostate, heart, liver, and bone marrow contained in Ancestral Supplements Male Optimization Formula with Organs. Beyond the ancient ancestral tradition of like supports like, we have modern science to confirm that animal organs have the distinct proteins, peptides, enzymes, co-factors and molecular biodirectors to optimize the function of the corresponding organs in humans.TIMESTAMPS:Jim Johnson asks about the Male Optimization Formula maybe causing decline in testosterone. He wants to know if he should cycle on and off MOFO. [02:19]Tuning up your diet and focusing on physical achievements is the way to go. Your blood work can fluctuate. [05:57]Eating animal organs from 100% grass fed cattle is recommended. Brad tells about his spectacular healthy smoothie that keeps him strong. [09:46]A good suggestion from CJ is asking Brad to put his Macadamia Masterpiece nut butter blend into squeeze packaging so he can take it on the way. Also, he asks Brad why they keep running out of the delicious nut butter. [14:42]Are there some ideas for quickly prepared but healthy lunch meals for a quick out-the-door, no time guy? [18:17]Joey is asking about his wife’s struggle with trying to eat low carb or paleo. She’s okay for a while and then never adjusts. Make sure she is eating enough nutrient dense food. [19:40]Yosef suggests that Brad’s Macadamia Masterpiece be made Kosher. He also asks about having a “cheat day” once a week. Brad prefers the term “Celebration Day.” [25:22]LINKS:Brad’s Shopping pageAncestral SupplementsKeto Cooking for Cool DudesFatty Popcorn Boy SagaTwo Meals a DayJoin 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.

Dave Rossi returns to the show for an inspiring and insightful conversation about meditation!The Imperative Habit author is back to discuss the life-changing benefits of meditation – something I admit he has been urging me to incorporate into my daily routine for a while now. A big fan of silent meditation, Dave explains why he emphasizes the importance of quieting your mind and simply letting thoughts come and go over using apps to guide you through the experience. You’ll learn about why consistent meditation can make happiness a reality instead of a fleeting concept, and we also talk about why it’s optimal to operate from a place of devotion instead of just trying to go off willpower (which, remember, is a finite resource). We wrap up with a discussion about the Law of Attraction and the role meditation and gratitude play in experiencing successful manifestations. Hopefully Dave’s enthusiasm for this powerfully effective practice will inspire you to start meditating too – it certainly has inspired me to make time for it! TIMESTAMPS:Meditation is the thing that's going to take you away from the racing thoughts and the envy and the guilt and the things that set us back. [01:30]Silent meditation lets you unplug all those “to do” thoughts gathering in your mind. We need to practice not thinking. [05:47]Silent meditation is the power of your brain working for you, not the power of your brain processing the information of the world. [12:59]No special equipment or time set aside needed. All you need is a chair. Ignore the noises in your head. [18:35]You can practice not reacting. [24:23]We often learn helpful techniques and then forget to use them. Practice doing new ways of meditation. [26:33]When you practice unplugging your brain, you’re turning off all of that mentation. You’re saying, stop stress, stop anxiety, stop depression, stop worry, stop doubt, stop low self-esteem. [31:32]How does the practice of meditation connect to goals such as diet or exercise when life gets in the way? [34:28]The things you want don’t require will power. They require devotion. [36:36]You have the power to make choices over the biological urges of your body. [38:14]The mental chemical production of stress is way more harmful than what you eat. [43:37]Reality is your choice of beliefs. Emotions vibrate at a certain level. [44:43]Desire becomes a fear because you think you need something to be whole or happy. [53:58]Spirituality is a more advanced word for being civilized. [55:22]Our self-worth isn’t going up or down depending on what people think. [58:17]Rossi talks about his course in meditation. [01:01:05]LINKS:Brad’s Shopping pageThe Imperative Habit Brad’s Morning RoutineNever Split the DifferenceDaveRossi.com 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.

In part three, we get into the last two practices and habits that either hurt or help testosterone: relationships and exercise patterns.Relationships play a huge role in the quality of both your physical and emotional wellbeing, and this show reveals the most effective relationship tips from experts like John Gray and John Gottman. You’ll learn about why John Gray advocates for going with the flow and never being reactive, the #1 thing men need to protect their partner from (the answer may surprise you!), and why arguments have a depleting effect on testosterone levels. You’ll also learn how your hormones are positively (and negatively) affected by the types of workouts you perform, how to do explosive workouts correctly, the harmful effects of chronic cardio (causing male hormone levels to tank, promoting fat storage, suppressing immune function), and the importance of performing physical work for strength and resilience.TIMESTAMPS:Since the 1980s male’s testosterone has been dropping steadily at a rate of 1% a year. [01:41]In your relationships, learn to be the Kung Fu Master staying calm, cool, and collected. [03:58]There is a level of potential destruction when you choose to engage. Even if you say “I’m sorry. I didn’t mean it?”, it can’t be taken back. [08:25]Relationships are designed to make you happier, not to fill a void. Think about what you have to offer, rather than what you get out of it. [10:10]You are either a team or not a team. [11:33]The exercises you do and how you do them affect your testosterone level. [13:16]If you slow down in many ways, you can get healthier and faster. [15:01]You don’t have to do chronic cardio to be in shape. It’s better to do explosive bits. [19:37]Challenge your muscles to maximum output and then you are through. [24:38]You must do these exercises correctly or risk injury. [31:23]It’s a good idea to do the MAF test to see if you’re keeping the suggested heart rate as you measure your performance. [34:30]Even the top performers in athletic endeavors can have a bad day. When that happens it is very likely they have overdone it in their training. [36:39]You should also monitor your energy level at rest. [40:44]LINKS:Brad’s Shopping PageBeyond Mars and VenusDr. Pontzer podcast with BradDr. James O’Keefe Ted TalkBrad Kearns’ Morning RoutineTed NaimanJohn Jaquish X3Join 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.

Get ready for a unique and interesting show with my former podcast guest, Jake Steiner! Jake and I were recently talking about how much content is out there in the podcast world, and how easy it can be to fall behind, as it can get pretty overwhelming trying to keep up with the massive amount of information that is constantly coming out. This conversation inspired Jake to come up with the idea for this episode: what if we did a show featuring only the most fascinating information from past episodes, so people could get inspired by a wide range of insights from a diverse pool of guests?! Jake ended up being the perfect co-host for this show. Not only is he such an interesting guy, but he is also passionately dedicated to his great movement with endmyopia.org, and in this episode, we get to know him a little better, especially by the end. It’s a different kind of show, featuring a wide variety of insights from all kinds of interesting people like John Assaraf, John Gray, Mark Manson, and Dr. Herman Pontzer, so I hope you enjoy listening to some of the most memorable moments we’ve had with guests on the B.Rad podcast.TIMESTAMPS:Brad is picking out tidbits from his memorable podcasts with the encouragement of his guest. [01:34]We need to take a new look at how we deal with our eyesight. A little bit of blur, a little bit of challenge keeps the eyes fresh and responsive. [08:03]John Assaraf, on his podcast with Brad, talked about goal setting and getting out of your own way. [11:20]The roles of women and men have changed over the years creating new dynamics in relationships. [17:31] The way we find partners is so drastically different these days. [30:46]Self-worth is an illusion. And it's actually a form of persistent low-level narcissism. [32:27]We burn the same number of calories every day no matter if we are exercising or not. [44:21]All the different dietary theories boil down to one thing: Get rid of the junk foods: processed foods, refined carbohydrates, refined sugars, grains, and industrial seed oils. [54:14]sIt is easy to be caught up in purchasing things when trying to keep up with others. [01:10:57]LINKS:EndMyopiaJake Steiner PodcastJohn Assaraf PodcastInnersizeBrad’s Morning RoutineJohn Gray PodcastBeyond Mars and VenusThe Subtle Art of Not Giving a F**kMark Manson PodcastDr. Herman Pontzer PodcastBurnPaul Saladino PodcastJoin 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.

In part two, we dive into the most important sleep and diet tips that will help you boost testosterone.The biggest takeaways are to minimize screen use as night approaches, and to keep your bedroom as dark as possible. You also want your sleep environment to be as mellow and quiet as possible. And while screen entertainment is undeniably fun, let yourself rethink the choice to wind down at night with screen time. What are some alternative options you can do instead? I suggest reading, doing a nighttime yoga routine for flexibility and mobility (there are tons of free ones on Youtube!), taking the dog out for some air and activity, calling a friend to catch up and experience some live social interaction, taking a walk around the block, or journaling. That TV show or whatever it is you wanted to watch on TV will be on Youtube forever, so you might as well use this precious evening time to truly wind down for bed.I also touch on the importance of a clean diet and talk about the list of things everyone should eliminate, such as inflammatory, oxidative junk food, refined seed oils, sugars, and grains. Another major thing to watch out for is the hyperpalatable pairing of sugar and fat together – sure, it tastes great, but nothing will make you gain weight faster! Finally, there’s nothing like the power of superfoods like organ meats or supplements. I talk about my latest smoothie concoction, a superfood blend that keeps me full for hours, and elaborate on how supplementing with organ meat pills has made everything, from athletic performance to recovery, better.If you want to re-energize your body at the cellular level and trigger a natural boost in testosterone production, check out Ancestral Supplements Male Optimization Formula with Organs here for more details and a special product discount. TIMESTAMPS:As we age, we have much less margin for error in some of the things we used to do when we were younger. [01:37]Getting sufficient sleep comes down to the battle with screen entertainment versus a more relaxed ritual at bedtime. [03:09]Block the blue light with protective lenses that are UV rated. It’s important to get the oranges, reds and yellow colors going at night rather than offensive blue and white lights. [05:16]Just looking at a pile of clutter of unfinished projects will provoke a subconscious stress hormone response. [10:33]The bedroom should be completely dark. [11:15]You really shouldn’t have to get up at night to pee. [14:12]Expose your eyes to sunlight first thing in the morning….not staring at the sun, of course. [16:14]You need to cool down your body temperature to have a deep sleep. [19:13]The first and foremost priority for a better diet is a total elimination of inflammatory oxidative junk food, starting with the refined industrial seed oils. [22:51]The hyper-palatable foods like those with sugar and fats together, encourage you to eat what is unhealthy. [27:19]Don’t worry about whether you are paleo, primal, carnivore, keto, etc. With the knowledge you have gained about diet, personal preference is choosing clean foods in a diet that work for you. [30:31]LINKS:Brad Kearns.comBrad’s Shopping pageNo. 1 Breather Show on Testosterone Just Get FLUXIRIS TechRaOpticsUVEX Himalayan Salt LampDr. Jack Kruse PodcastRed FlashlightChilipadChilisleepDr. Cate ShanahanCarnivore Scores ChartKate Ouellette-CretsingerJoin 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

In this episode, Dr. Ted Naiman simplifies all of your health and weight loss questions by offering a unique and powerful message that will help you drop excess body fat and optimize both your diet and exercise program.Dr. Ted talks about his book, The P:E Diet, which suggests a simple solution for weight loss by cutting to the chase: look at the protein to energy ratio in your diet. As Dr. Ted reveals in this show, this is the secret to optimizing caloric intake, dropping excess body fat, and building and maintaining lean muscle mass. It’s quite simple: it’s all about satiety per calorie.Dr. Ted has also gained invaluable experience through his work as a family practice physician, because he understands that the average person needs simple but effective (and easy to follow) solutions for weight loss and health goals: “My passion is really making diet and exercise as accessible to my patients as possible.” Enjoy learning all about the P:E Diet, and if you want to follow Dr. Ted on Instagram, click here!TIMESTAMPS:The protein to energy ratio is the secret to optimizing your caloric intake and dropping excess body fat. [01:32]Humans, just like all animals, have a protein leverage phenomenon that we are mostly unaware of. [06:17]The obesity epidemic has two parts to it: Protein dilution and the addictiveness of the high energy density carbs and fats together. [09:10]You can either choose to exercise less and weigh a lot more, or weigh way less and exercise a lot more. [11:17]It is almost impossible to eat too much protein. The real secret is satiety per calorie. [14:26]How does a smoothie from Jamba Juice of 400 calories differ from a 400-calorie smoothie you make at home with high protein ingredients? [23:14]There’s a time factor that can make you hungrier unless you have some protein with glucose. [26:14]You want your carbs at the very end of the meal. Protein is the center of the diet. [28:10]Pair your carb intake with high intensity workouts. Be careful how you shave down the carbs. [30:19]Since the dawn of agriculture, we’ve been fattening up animals so the protein percentage is lower. [38:22]What is the simple minimalist exercise strategy? [41:59]If you are in good shape, fairly active but you want to take off some pounds, what is the best way to go? Focus on protein. [55:38]LINKS:Brad’s Shopping PagePE Ratio for DietPodcast with ShewfeltDr. Ted NaimanTed Naiman on InstagramBody By ScienceWilliam ShewfeltThe P:E DietTed Naiman InstagramJoin 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.

Today we’re talking about the very relevant and important topic of boosting testosterone in the face of all the obstacles and toxins modern life poses.Research has revealed that the average testosterone level of today’s male has been dropping at a steady rate of around one percent per year from generations past, and in this show, you’ll find out what the cause of this is, and more importantly, how you can avoid it. I discuss the effect all that artificial light and digital stimulation (especially after dark) has on our bodies and hormone levels, as well as what causes certain men to develop an excess of breast tissue.Even though it seems like the average, modern male is turning into a flabby, floppy Mr. Softie, you do not need to go down this path, even though it is a slippery slope. From sleep to exercise to relationship conflicts, every part of our life affects our health, and this show will give you all the tools you need to boost testosterone naturally.TIMESTAMPS:The average testosterone level of today's male is dropping at a rate of around 1% per year from generations past. [01:52]We are exposed to environmental estrogens by being surrounded by electromagnetics, using mobile devices, and being exposed to plastics. [03:27]Many lifestyle behaviors have an impact on the declining testosterone. [04:11]If you take testosterone through exogenous means like shots or pellets, and then do not make healthy lifestyle changes, you’re not going to get results that you want. [07:30]Optimizing healthy lifestyle practices is the best way to promote male hormones and minimize risk factors that surround us. Sleep is number one. [11:05]We have to optimize our evening sleep habits, and that starts with a mellow, dark, quiet, calm, relaxing evening. Plan your downtime to lower stress. [13:20]Number two is junk food. Get rid of processed foods and look for the most nutrient dense foods. [16:32]Relationship conflict, anger, resentment, arguing, and nitpicking are huge testosterone killers. [21:59]Doing the wrong kind of exercise is a testosterone depleting situation. Have some extensive low- level movement every day. A work block of 30 minutes is plenty. [26:00]LINKS:Brad’s Shopping pageEstrogenerationPodcast with John GrayMen are from Mars, Women are from VenusHuberman LabBody by ScienceCardio Doesn’t Exist (YouTube)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.

Today we’re talking about dating and the true secret to romantic success with a real expert, Connell Barrett, author of the book Dating Sucks, But You Don’t.This show offers a ton of unique and interesting insights (even if you’re not single and on the dating scene) that will help you build confidence and open your eyes to the ways we can all improve our interactions with people.A long time prominent golf writer turned dating coach, Connell used to be shy and lonely, and totally dateless. Living in the friendzone. But then he finally found a woman who liked him, and they got married.She dumped him nine weeks later. And Connell knew it was time for change. He went on a five-year long globe-trotting quest to understand the art of male-female connection, and now, he can fix any dating problem (perhaps because he’s already had every dating problem?!). During this show, Connell talks about his book, Dating Sucks But You Don’t, the essential guide for men looking for love, and shares the true secret to romantic success.You’ll learn about why looks just don’t matter (Connell says that good looks are like jacuzzis: “nice to have but way overrated”) and this also goes for other myths about attracting a great girlfriend, like height, money, or a 6-pack. Connell talks about why consent is sexy, and then gives some helpful tips for anyone navigating looking for love in the time of #MeToo (he also points out that for men with integrity and good intentions, dating today is easier than you might think.) We also have a great discussion on how to handle anxiety when meeting people in real life in the time of internet dating, and Connell shares his foolproof method for overcoming “approach anxiety.” Connell has appeared on Access Hollywood and the Today show, and has been published in Maxim, Cosmopolitan, Oprah Magazine, and Playboy. He’s also the official dating coach for The League — an exclusive dating app for high-achieving singles — and an advisor for AskMen and EliteDaily. Connect with him on Instagram here.TIMESTAMPS:Dating problems occur at some time for all of us. This dating coach brings some interesting insights. [01:34]Getting out of the “friend zone” can be a struggle. [05:06] You cannot fake or force the chemistry between two people. [12:16]Radical authenticity is showing the real you and showing how you are feeling. [17:40]If you are traumatized from your previous relationship breakup, you need to do some work on yourself before you start dating. [22:12]Rather than focusing on her attractiveness, think more about talking, being open. [28:55]When Connell is coaching, he takes the client out for on-site training. [30:25]Connell talks about his real-life journey from a broken marriage to dating coach. [33:44]We have to embrace rejection. It isn’t as bad as we think it is. Just do not reject yourself. [36:23]What can women do to up their game? [37:56]Women are attracted to guys who have confidence. [42:24]Golfing and dating overlap. If you don’t have confidence you can rely on courage. [44:00] Why is approaching women so hard? Learn if she rejects you, you are still a man. [48:07]The pandemic affected the singles scene. On-line dating is okay, but we are meant to interact in person. [54:09] How does a person know they are just settling? Have an abundance to choose from. [57:07]Our current generation approaches this dating/marriage situation differently than our parents’. [01:00:49]Your online dating profile should be very authentic. [01:07:16]LINKS:Brad’s Shopping PageDating transformation.comDating SucksMen are from Mars, Women are from VenusThe Way of the Superior ManJoin 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’s time for another Q&A!Today we’re talking about the Carnivore Scores food ranking chart and the tradeoff between nutrition and plant reactivity, as well as environmental hormesis (like going from cold temperatures to hot) vs plant hormesis. You’ll learn why we don’t need polyphenols and oxalates, and I also touch on the usefulness of doing a 30-day carnivore experiment and the adding back less offensive plant foods (click here for the Carnivore Scores chart to see which plant foods are included on the list). I also talk about the importance of doing “rebound workouts” and why recovery should be the centerpiece of one’s training program. We wrap up with a discussion about inspiring your family to improve their sleep habits by actually walking your talk and setting the example for them.TIMESTAMPS:Brad talks about Usain Bolt as an example of questioning genes vs. training, environment, etc. in creating the talent of a fine athlete. [01:38]Forward thinking leaders in fitness advocate a kinder, gentler approach to training. [04:39]Recovery is a major emphasis. Often you are not aware of how tired you are after a workout. [06:02]It is always important to tone everything down. You need to limit your heart rate to 180 minus your age. Get a heart monitor if you are doing extreme workouts. [10:06]Having extreme fitness goals could be at the expense of your health and longevity. [17:25]Casey asks why the carnivore diet on Brad’s published chart includes nuts and chocolate which are oxalates. [19:30]It is a good idea to try the carnivore diet for 30 days and see what you can learn about your body. You then gradually add back the foods that you want. [30:12]Stanley Johnson is asking about sleep routines for his family. Sleep needs actually vary according to the time of year. [33:13] LINKS:Brad Kearns.comBrad’s Shopping pageTabooThe Sports GeneFiras ZahabiDr. Craig Marker: HIIT vs HIRTJoel Jamieson: 8 Weeks OutJoel Jamieson B.rad podcast guestDr. Phil Maffetone podcastExercisedThe Great DanceCarnivore Scores ChartPaul Saladino PodcastMeat HealsLights Out, Sleep, Sugar and SurvivalWhy We SleepTake a Nap, Change Your LifeYour Vegetables Want To Kill YouJoin 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.

Sean McCormick is the host of the Optimal Performance podcast, and he is all about optimal performance in many different areas of life. This is a wide-ranging show that delivers a ton of precise and actionable tips, with particular focus on overcoming self-limiting beliefs. Sean is a life coach and cutting-edge biohacker from the Seattle area who blends a variety of different expert strategies to help clients be the best they can be. This interview will seem like a real live free coaching session where you get to ask yourself some hard questions about what’s in the way of optimal performance and happiness. One of my biggest challenges is the distraction presented by the email inbox. We tackle that particular issue head on at one point in the show! You’ll also learn what Sean’s eight categories are for evaluating where you’re at in life, and four steps of the STOP method. TIMESTAMPS:Good coaches are masters at getting the best out of you through penetrating questions and challenging you. [02:09]There are eight categories that evaluate how things are going in your life. [05:10]Sean talks about how his podcast is unique. Conversation is what moves the needle. [06:57]There is so much information bombarding us every day, it is easy to get overloaded. [19:04]It takes a lot of courage to slow down. [21:29]Coaching is in four different categories: personal development, biohacking, professional development, and spiritual development. [26:23]One can assess their life by looking at categories that are health, family, money, your environment, spiritual development, romance and intimacy, life purpose, and fun and recreation. [31:00]Changing “I need to….” or “I should…” to “It’s important that I ……” makes a difference. [32:31]Ninety-seven percent of all of our decisions throughout the day are directed by the subconscious mind. [36:09]How do we get rid of negative emotions like anger? There are four steps to the STOP method. [40:55]If the STOP method steps are not followed, we need to look deeper to find out where the resistance is. [54:15]Learning to “email batch” is a good way to be organized rather than overwhelmed. [58:40]Useful biohacking tools include blue blocking eyewear and X3 bar. LED lighting is flickering even though only our brain perceives it. [01:04:04]The X3 bar is a game changer. And turn off your Wifi when you go to sleep at night. [01:08:56]Blood restriction restricts the flow of blood to your limbs and makes your body work harder. [01:12:14]LINKS:Brad Shopping PageOptimal Performance PodcastSean McCormickBaloo LivingQUOTES:"Conversation is what moves the needle.""Slow Down. Pump the brakes."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.

B.rad podcast listener Q&A returns with a splash with some great topics to cover.We start with a success story from longtime listener Jon tackling the Grand Canyon rim-to-rim-to-rim crossing (46 miles, 11k climbing), emphasizing the importance of preparation and enjoying the journey, instead of focusing on the result and bagging bucket list social media photo opps (this can end poorly, like on Mt Everest or in Chinese ultramarathon events). Next we talk about how naps affect circadian rhythm, and how to easily monitor your sleep health by tracking the simple concept of sleep debt (listen to my show with Jeff Kahn for details). Then I dive into a lengthy discussion about the tradeoff between peak athletic performance and longevity, teed up by a question about Robb Wolf’s comment: “If you want to live longer, lift more weights and eat more protein.” It’s interesting to consider how things like low-carb/ketogenic eating, fasting, high intensity workouts, and being in the higher age groups are all stress factors that must be balanced carefully. Thanks for listening and keep the great questions coming!TIMESTAMPS:Many people try amazing athletic feats but find they aren’t as prepared as they thought they were. Preparing is the secret. [01:10]People go to the limit and some don’t survive. [10:45]Between midnight and 3:00 AM the most restorative process takes place. [12:08]How does taking a nap affect your circadian rhythm? [13:55]Sleep debt accumulates over time and naps can help “pay off that debt.” [19:53]Dan asks how does Robb Wolf’s statement about eating more protein jive with the book, Two Meals a Day? We cannot burn exercise calories to mitigate dietary transgressions. [23:54]Our protein needs increase as we age because we are less efficient at synthesizing those amino acids. [30:56]Could it be that we have an extremely personal distinction when we're trying to strategize our caloric intake and our macro nutrient intake? [34:43]LINKS:Brad Kearns’ YouTubeBrad’s Shopping pageMount Everest Traffic JamCactus to Clouds TrailGrand Canyon Rim to Rim to RimDr. Jack KruseTake a Nap, Change your LifeJeff Kahn Podcast on sleep debtTwo Meals a DayBurnHerman Pontzer podcastThe Keto Reset DietDr. Tommy Wood podcastChinese Ultramarathon DeathsEverest Traffic Jam DeathsJoin 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 supplementDonations!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 welcome Bob Wheeler, financial expert and motivator, book author, and founder of The Money Nerve, to the show.Bob is quite a unique individual as he is also both a CPA and stand up comedian! His passion and area of expertise lies in helping people conquer their shame surrounding money, and showing us how we can all avoid making poor financial decisions by teaching us how emotions can dictate our choices. His greatest wish is to simply share this knowledge with people. Bob poses many thought-provoking questions throughout this show that will help you reevaluate your perspective on money and where it goes, asking great questions like: “Are the things you’re doing financially in concert with your life purpose?” With thirty years of helping clients under his belt, Bob has distilled a concoction of warmth, humor, information, motivation and budgeting directives that he offers to anyone with financial concerns. And as a man of true integrity with infectious energy, Bob’s crusade for personal growth has cross-pollinated with his accounting practice to create a new approach to personal finances. Combining finances with behaviors, Bob explores his personal concept of creating a healthy relationship with money in his recent book, The Money Nerve. Enjoy having some laughs with Bob and learning how to effectively improve your relationship with money, and you can find his website here.TIMESTAMPS:Our emotions can dictate our financial patterns. [01:26]Are you self-sabotaging yourself regarding your relationship with money? [08:11]We can get many different messages about money from our parents. [11:03]Bob tells his journey with self-sabotage. [12:54]Some people feel undeserving and calibrate their financial situation with their sense of their personal value. [15:18]Money is used for manipulation. Bob tells how to put it in perspective. [17:41]How does one draw the line between enjoying the fruits of your labor and being a rich guy trying to impress everybody? [21:36]Don’t get in to comparing. There is no need to add more stuff that you really don’t need. [25:15]There are many messages out there encouraging us to keep up with others and we build up credit card debt. [26:58]Do I want it or do I really need it? Journaling really helps to clarify if your spending is in concert with your life purpose. [29:45]Can one visualize the life they want? Most of us are very conflicted about our wants. [35:35]The book, The Money Nerve, describes how we have a visceral reaction when we have money problems. It’s physical. He suggests solutions to the money problems. [40:56]Some steps people can take to get on the right track financially to reduce the stigma of shame are to read, talk, and learn about money. Be aware of what your beliefs are. [49:45]Journaling is especially useful so you can see your situation. If you are going to go big, make sure you understand it and be sure of it. [54:51]Sunk cost bias is when we continue going down because you’ve already spent money on it. [57:30]LINKS:Brad’s Shopping pageThe Money NerveMoney You Should AskBob WheelerQUOTES:"Are the things you are doing financially in concert with your life purpose?""Do I want it or do I really need it?"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 supplementDonations!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.

What a treat it is to welcome Brian MacKenzie back to the show!Brian first appeared on the podcast back in 2018, and that episode remains to this day one of the most downloaded ever! Brian can always be counted on to share tons of interesting, cutting edge insights, and also he brings a philosophical perspective to this wide-ranging and reflective conversation about athletic training, the many facets to human performance, our obsession with “capacity,” and why his main area of interest has become breathwork.In this episode, Brian talks about his background and how he became interested in alternative approaches to endurance training, and shares fascinating scientific facts about breathing and the role our breathing technique plays in our health. We then discuss why and how breathwork can contribute to your athletic performance and fitness goals, as well as the benefits of minimizing breathing to improve your C02 tolerance.Anyone with an interest in fitness, athletic training, and human performance can greatly benefit from this show and an opportunity to learn about the integral role breathwork plays in our health. Don’t forget to check out Shift Adapt, Brian’s website! TIMESTAMPS:Brian MacKenzie brings his insights on athletic training with a focus on breathing. [01:27]In order to make your workouts less stressful, improve your tolerance to carbon dioxide, not through breathing in more oxygen. [03:34]The human performance experience has been vastly misunderstood. [08:55]Comfort is the difference between how things are and how you want them to be. [09:38]Endurance athletes need to look at their sport with a more holistic approach. [11:00]The foundation of all exercise and athletic endeavors is breath practice. [14:23]Calorie burning as related to exercise has been misunderstood. [17:12]When you are mouth breathing you offload carbon dioxide which you need. [24:02]What is actually happening to CO2 when the mouth breather changes to nose breathing? [26:41]Many professional athletes struggle with identity because once the game is over, they don’t know who they are. [29:36]Your normal breathing should be short and small through the nose. [36:55]You can be a world class athlete and be CO2 intolerant and be aerobically inefficient at low levels. [43:46]On a day-to-day basis we can train ourselves in proper nose breathing techniques with some of the practices on Shift Adapt.com. [46:42]The major benefit is that the workout itself is going to be less stressful if you minimize your breathing. [51:47]It takes time to adapt to nasal breathing but you can actually increase your performance across the board. [55:45]Is it cheating to use the Breathe Right Nasal strips? [01:05:46]Where can we get more information from Brian MacKenzie? [01:08:10]LINKS:Brad’s Shopping pageShift AdaptBurnShut Your Mouth and Save Your LifeBody by ScienceQUOTES:"At the foundation of yoga is breath practice. At the foundation of a Tai Chi practice is breath work. The foundation of most martial arts is breath practice." "People today are convinced that if they don’t get a run in, or if they don’t go work out, they’re not going to be “healthy.”"Gorillas don’t have the ability to put on body fat the way we do, that was our gift. Our gift was to be able to store things in order to survive, if we weren’t getting food."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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.co

Today we’re talking about the compelling science behind breathing more minimally, the benefits of nasal breathing, and how to improve CO2 tolerance. One common flawed notion is that we want to breathe in as much oxygen as possible, in order for our bodies to take in as much oxygen as possible. But, as you’ll learn in today’s show, unless you are in the hospital with a serious disease or condition, we all have plenty of oxygen in our bloodstream. You’ll also learn why having a low CO2 tolerance indicates that your body is doing a poor job of delivering oxygen to the working muscles that need it. The starting point of nasal parasympathetic breathing is to breathe as minimally as possible, through your nose only at all times, day and night for the rest of your life, except when you desperately need more air during intense exercise. Simple as that! One of the major inspirations for this show comes from my recent interest in The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You by Patrick McKeown, and in this episode, I’m sharing my top takeaways from his book, such as that the blood already has enough oxygen, taking bigger breaths will do little to increase oxygen in the blood, and oxygen release (from blood to tissues and organs) depends on carbon dioxide levels. Another major takeaway is that breathing more lightly increases carbon dioxide levels in the blood – and this actually improves oxygenation.I also talk about the simplest way to benefit from this book, which is to continually nasal breathe, wear tape over the mouth, both at night and during light aerobic training (to ensure nasal breathing), and routinely perform breath hold exercises (after an exhalation) for progressively longer times during walking or light activity. To learn more about nasal breathing, breath hold exercises, and how to simulate high-altitude training, check out The Oxygen Advantage here.TIMESTAMPS:We often overlook the importance of proper breathing. Breathe minimally through the nose. [01:26]The more carbon dioxide we can tolerate, the better oxygen is delivered to the working muscles in the body. [04:34]We have plenty of oxygen already. [06:53]Breathing more lightly increases carbon dioxide levels in the blood, improving your oxygenation potential. [10:55]Breathe through your nose only. Take the BOLT test. [12:19]Even gentle snoring is indicative of mouth breathing. Tape your mouth closed to train yourself. [18:50]Generally, one nostril dominates the other throughout the day. Be aware of your sleep position. [21:05]LINKS:Brad’s Shopping pagePodcast with Brian MacKenzieThe Oxygen AdvantageBOLT Test (Body Oxygen Level Test)BOHR effectBreathe Right Nasal StripShift Adapt (Performance Starts with Your Breath)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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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 fascinating show all about the hot topic of breathwork!Robbie Bent, founder of the organization Inward Breathwork, is on the cutting edge all the way. Inward Breathwork is the world’s first on-demand breathwork platform, and their classes are great for managing stress, improving peak performance, and managing emotions, and even accessing altered states of consciousness through advanced techniques. The Inward Breathwork mission is to make breathwork and other cutting edge health practices fun and accessible to more than just extreme biohackers. His mission is all about community, as he is building innovative centers to experience sauna, cold exposure and breathwork in a community setting — a fabulous alternative to hanging out in bars and clubs! Robbie’s programming integrates different attributes like acoustic sound instruments, guided visualizations and hypnosis along with breathing, hot and cold exposure.Listen as Robbie describes the science of breathing in easy to understand terms and provides specific practical tips for how to implement some cool breathing strategies right away. Robbie also provides some personal details about his rise and fall story and risk taking personality that has helped him adopt an evolved perspective about material success and stay grounded in helping others as a leader. You will learn about his wild and exciting Inward Retreats, where he uses breathwork, cold exposure, and social connection to help people become more vulnerable, less stressed, and more connected.TIMESTAMPS:Learning the proper way to breathe helps you to de-stress and perform better. [01:30]Robbie tells of his journey from a success-driven finance guy into the progressive healthy scene. [05:58] You can have a drive for success but your success comes from the heart and in helping others. [08:36]The busiest people are able to meditate, breathe deeper. There are many apps, podcasts, books, and classes that can help. [14:25]There is hyperventilation, which is really great for increasing alertness but can sometimes prevent oxygen from getting to the organs. With relaxed breathing, the oxygen gets into the organs. [16:14]When we're taking in excess oxygen through aggressive hyperventilation, what's happening to the gas exchange in the body. Robbie describes breathing exercises to increase CO2 levels. [20:15]When the diaphragm contracts as a beginner, could that be also described as when you feel like a pretty significant urge to breathe? [24:09]Twenty seconds is a minimum baseline. [25:46]Breathe through the nose slowly. The more you breathe into the lower lungs, the better gas exchange, [28:01]The nose acts like a humidifier. It warms the air. It takes out the pathogens. [30:07]When we are in a stressful situation, as we are in modern day life dealing with technology, we tend to breathe through the mouth. [35:16]We don’t chew our food enough and that causes crooked teeth and jaws to be malformed and the nasal cavity doesn’t have as much room. [36:01]Respiration rate goes up when you engage in poor health practice. [40:16]Oxygen Advantage is based on the Buteyko breathing therapy. It comes down to simple exercises, based in particular on reduced breathing through the nose. [41:42]The higher your heart rate, variability, the tighter your nervous system, the better your body responds to stress. [44:25]Busy people can find ways to practice breathing when doing other things like cooking or walking. [47:02]What is resonant breathing? [48:13]Getting into the parasympathetic system is good to use before eating or before going to sleep. Breath holds long, slow exhales will get you there. [52:10]Where does cold exposure fit into this? [54:29]Robbie hosts some inward retreats and breathing exercise apps with the goal of having fun. [59:05] You can learn to deal with life’s stresses by filtering the use of modern technology and spending time in hot or cold environments. [01:04:36]LINKS:Brad Kearns.comBrad’s shopping pageBrad Kearns Cold Plunge videoWim HofOxygen Advantageinward breathwork.comEthereum EcosystemBolt TestConscious BreathingBaroreflexHeart Breath Mind Navy Seals Box BreathSoundcloudQUOTES:Most people feel overwhelmed, and when you’re overwhelmed, you breathe through the mouth, because your body believes it’s in a stressful situation, and that it needs to be in Flight or Fight mode.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 bu

Part two of this show focuses on the importance of emphasizing a kinder, gentler approach when it comes to working out (especially in regards to high intensity exercise), the price of “diminishing returns” and how cumulative fatigue affects both your brain and your body, and the benefits of weaving in micro workouts throughout your day.Following the workout protocol outlined in this episode will give you a serious boost in testosterone and anti-aging benefits, and it will also help you avoid the disastrous and unfortunately all too common mistakes we see in the fitness industry. You’ll learn quick and easy solutions to avoid engaging in prolonged periods of stillness, and practical tips that help you make the most out of your environment to get as much movement in as possible. You’ll also find out just how long you have to be sitting down for a decrease in glucose tolerance to take place, and why prioritizing regular resistance training and sweeping, full body functional movements (like squats, deadlifts, pull-ups, and push ups) provides a much better hormone boost compared to other workouts. I also share how starting to go more slowly, adding sprinting, and incorporating variation during my daily jog with my dog, resulted in all kinds of new growth pathways opening up. There are so many benefits to gain from simply keeping things fun and interesting, and also from remembering that you don’t need to get out there and burn calories to stay lean. Further, you certainly don’t need to be putting in all those hours towards steady state cardio in order to stay fit or healthy. Once you realize how easy it is to receive cardio benefits (because these occur in everything we do), you’ll also realize that this makes it quite easy to overdo it.Thanks for listening to part two! TIMESTAMPS: Brad continues describing his protocol for boosting testosterone and anti-aging benefits. [01:26]It is time to question all the previous ideas you had about the proper way to exercise. Avoid the bad stuff. [02:12]Move throughout the day. Have some variety. Walk to work, school, or store. Park away. [03:02]Slow down your steady state cardio efforts, making an effort to monitor heart rate. [07:28]Engage in regular resistance training. Maintain muscle mass as you age. [08:55]Running sprints helps with fat reduction and increasing bone density. [17:07]Allow your body to recover gradually. You don’t want to stop abruptly. [21:42]When you overdo it, you suffer the next day. [23:08]It’s a mistake if you train to the extent of being exhausted and depleted. [27:35]Is it better to have a set routine or to mix it up trying new things when exercising? [29:00]You don’t need to focus on burning calories in order to stay fit. [35:06]LINKS:Brad Kearns.comBrad’s Shopping Page Brad’s Workout Protocol Part 1Brad’s Morning Routine (original)Brad’s Morning Routine (advanced)Jogging 2.0 videoThe Primal BlueprintDr. Jaquish podcastDr. Jaquish website10 Ways to Skip videoHIIT vs. HIRT articleJoel Jamieson podcastBrian MacKenzie podcastBrian MacKenzieA Day in My Life YouTube videoDr. Pontzer podcastQUOTES:"Trying to outrun a bad diet just simply doesn’t work."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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.

According to experts, merely moving around more in everyday life is very likely more important than adhering to a devoted fitness regimen. This two-part show will detail the correct approach to fitness for maximum benefits (in minimal time too!) and also show you how you can easily eliminate the risks that come from approaching your fitness goals the wrong way, which are primarily, burnout and declining testosterone. Testosterone has clearly been a serious interest of mine in recent years, as evidenced by my excitement and dedication to my MOFO Mission and MOFO supplement. One practice that is hugely important to male hormone status is exercise, but if you don’t do it correctly, the results are disastrous: instead of increasing vitality, you’ll actually end up tanking your testosterone levels and accelerating the aging process! First, we’ll hone in on the primary problems linked with the conventional approach to fitness, mainly: extremely sedentary patterns in modern life, “active couch potato syndrome,” and too much “medium-intensity” cardio. Humans were not born to run, but rather, born to move, leaving us well adapted to perform magnificent endurance feats once in a while, and certainly not all the time! In this show, you’ll learn about the important link between recovery periods and sprinting, the appropriate amount of time to take for recovery (and why), and why walking actually provides an excellent form of cardio. You’ll also find out why some exercise routines and practices leave you feeling depleted and exhausted, how to avoid setting yourself up for an endless cycle of injury and breakdown, and learn what kind of workouts provide a real boost in hormonal and metabolic functioning. You can also listen to my previous show, Peak Performance Without Suffering, for more details on everything you need to know about HIIT Vs HIRT and the dissembling and deamination of cellular proteins that occurs when your body is asked to deliver maximum output for longer than 20 seconds. Thanks for listening and stay tuned for part 2!TIMESTAMPS:Learn how to exercise properly for testosterone optimization and anti-aging benefits. [01:48]There is a modern-day phenomenon called “active couch potato.” A lot of experts are saying that the objective to just move around more in everyday life is very likely more important than adhering to a devoted fitness regimen. [03:26]When you over exercise over time, it leads to breakdown, burnout, illness, and injury. Rethink the emphasis on steady state cardio exercise. [05:40]When you talk about longevity goals, you must include balance, mobility, and flexibility. Falling is the number one cause of injury and death in people over 65. [16:09]Steady state cardio exercise can lead to cardiovascular disease. [18:25]Doing the wrong kind of HIT workouts leads to overly stressful chronic exercise patterns.[21:22]You are at risk for injury and breakdown when you perform complex activities and your heart rate exceeds 140 beats per minute. [26:52]We want to limit our sprints to no longer than 20 seconds. [29:46]Don’t be afraid to take luxurious recovery intervals when you are doing sets of sprints. [35:54]What you are striving for is a consistent quality of effort with every sprint. [37:18]LINKS:Brad’s Shopping PageDr. Herman Pontzer PodcastGalen RuppEliud KipchogeMark’s Daily Apple Jogging ArticleBrad’s Jogging 2.0 video10 Ways to Skip video Dr. Doug McGuff videoO’Keefe TED TalkPrimal EnduranceBreaking muscle.comWayde Van NiekerkDr. Tudor BompaTwo Meals a DayQUOTES:"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)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 supplementDonations!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 choosin

We’ve all heard enough excuses about how quarantine puts off fitness and puts on pounds. Enough already!An active, fit lifestyle can happen anywhere, anytime, but it’s all about forming winning habits. In this show, you’ll gain inspiration about mindset, beliefs, and behaviors from some great former B.rad podcast guests like John Assaraf and Mark Manson. Some helpful practical tips to stay focused and motivated come from a medium.com article by Stacy Kam, and I cover those with some juicy color commentary. Here are some quick takeaways from the show about getting a successful exercise habit going:1. John Assaraf urges us to pursue bite-sized, reasonable, and easily sustainable goals. As you gain momentum from doing simple stuff, you can leverage that success to increase your commitment. Do not ambitiously bite off more than you can handle and set yourself up for failure. 2. Mark Manson says we routinely do this because we don’t appreciate how to get our rational thinking brain connected with our emotional, feeling brain. 3. Finally, from the Stacy Kam list and perhaps my most favorite motivator of all time - get yourself a dog and give the animal the life it deserves! Getting the dog out is mandatory and transcends the fickle forces of your motivation and judgement of the weather. Don’t forget about the importance of making sure you have a Plan B in place, because you never know what will happen that could throw you off your pre-planned schedule. There’s also some great apps, like All Trails, that can help you stay on track by keeping your workouts fun and interesting!TIMESTAMPS:Here’s how to form a powerful and sustainable habit of exercise and fitness. [01:27]We have two brains: the feeling brain and the thinking brain. [02:11]We are often dealing with childhood programming that locks us in to repeated patterns. [04:20]This process is not easy. You need to learn to connect the two parts of your brain. [07:29]Do you have a schedule that works for you? [11:58]You want to do something that is simple, repeatable, and doable. And don’t judge the effort. [14:12]Have a Plan B. Don’t worry about the weather. [17:08]It’s good to get a training partner or group. Track your data but be careful doing so. [19:17]Learn the proper technique for running. [23:02]Vary your routes when exercising outdoors. Destination bike rides are fun. [24:29]Combine the new habit you want to have with an already existing habit. [27:21]Make bite-size goals so as not to take on too much and set yourself up for failure. [30:22]LINKS:Brad KearnsBrad’s Shopping pageMedium.comJohn Assaraf podcastMark Manson podcastThe Biology of BeliefDr. Wendy Walsh podcastTwo Meals a DayBrad’s Morning Routine Brad’s morning routine advancedBrad’s Running Technique videoAll TrailsSun Salute YogaJoin 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 supplementDonations!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.

Today’s show is fast-moving and informative as I talk to Dr. Marc Bubbs, a Canadian expert in all things related to peak performance. A doctor in naturopathic medicine, as well as a long-time trainer and coach, Dr. Marc is also deeply interested in scientific research, and this knowledge is woven into each fascinating insight he shares during this show. His new book, Peak 40, is all about simplifying nutrition in mid-life with a holistic lens on recovery, exercise, and mindset, and shows us how we can skillfully negotiate the challenges of mid-life. Dr. Marc explains why it’s more optimal for certain people to eat breakfast, the importance of reducing “decision fatigue” and setting up winning systems in your life, and shares a crazy statistic that 40% of our food is eaten after 6pm. He also talks about how the impetus for writing his book was his realization of how easily things can “start to unravel in the hurricane of mid-life,” which prompted him to ask himself: “How can we adopt some strategies to help us keep things on track, and not have to calculate our macros and weigh our food every day?” He also uses some great analogies throughout the show, at one point comparing protein to a brick wall to illustrate how the more active you are, the more bricks you’re pulling out of the wall. This means you’ve got to put the bricks back in (which happens by eating more protein). You’ll also learn what food is “Nature’s multivitamin” (and why) and the effectiveness of focusing on “priority management” instead of time management as Dr. Marc reveals that the time of day actually has a real effect on your decision making!You’ll also learn all about Dr. Marc’s book, and how there is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staff follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.Dr. Marc expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success.TIMESTAMPS:This Canadian doctor has done much research on nutrition and talks about the high risk of going off track in midlife. Marc focuses on helping us learn to age gracefully. [01:54]Marc talks about the importance of eating breakfast especially for people who are struggling with some metabolic challenges. [03:22]Late eating is another area of research where you are compounding issues with weight loss goals. [09:42]The ideal minimum is 1.2 grams per kilogram of body weight in protein. [12:36]Anytime we talk about dietary changes, we need to include movement. [15:07]Decision fatigue is an interesting phenomenon which carries over into all areas of life. [19:26]The later in the day you eat, you tend to eat more processed food with higher calories. [21:47]Willpower is a finite resource. Compliance is a huge part of success. [24:03]With insufficient sleep, the odds of your getting sick multiply. [26:25]Interesting study showed that if you wait a little longer to have your morning coffee, it is better for the nervous system. [29:27]What are some suggestions for getting into good habits rather than having to make decisions every step of the way to your goals? [31:00]Some very elite athletes are getting injured unnecessarily. Nutrition and sleep still play a big role. [33:46]It might be more common than you think that some people trying to lose weight are not eating enough. The body may down-regulate. [40:06]Even if you veer off track on your worst day, you have to realize it’s not that bad. [43:35]Get inspiration out in nature in order to reset mentally. [47:57]What is some of the cool stuff on the cutting edge that cool people think they need to have? Cold exposure and hot tubs are very helpful. [51:35]LINKS:Brad’s Shopping PagePeak 40Mark’s Daily Apple.comDr. BubbsPeak: The New Science of Athletic Performance That is Revolutionizing SportsJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @brad

This could be the most important podcast you ever listen to when it comes to understanding the true dynamics behind losing excess body fat, especially breaking free from the flawed notions that underpin the fitness and diet industries. This show is inspired by my two recent shows with Dr. Herman Pontzer (#1 and #2), author of the new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. This show aggregates the breakthrough insights about energy expenditure with what we know about calories to uncover, simplify, and demystify the truth about weight loss and caloric intake.This episode completely challenges the foundational premise of the fitness industry as I reveal that you actually burn the same number of calories per day, regardless of exercise level and break down the constrained model of caloric expenditure. You’ll learn why the “additive model” of energy expenditure (which entails figuring out your BMR with a calculator and then adding and subtracting the calories consumed and burned throughout the day) can be highly inaccurate, which can be explained by the Compensation Theory (your vigorous workouts cause you to not only be lazier, but also eat more the rest of the day). You’ll also learn that homo sapiens’ genetics transcends the nuances of our daily lifestyles and training logs and that we are the highest calorie burners among the apes (and the best calorie storers): Gorilla’s burn 20% fewer calories than humans, and apes in zoos actually burn the same amount of calories as a heavily active ape in the wild. I also reveal that activity really burns only a tiny bit more calories: moderately active people burn 200 more calories a day than inactive people, and hugely active people burn around the same amount of calories as the moderately active people.I also talk about what happens when you try to flaunt your Homo sapiens genes and burn calories like crazy in the name of fitness or weight loss, which can be best summed up by this quote: “Reproduction, growth, repair, and locomotion are a zero sum game.” This means that if you do more of one, you take away/borrow from one or more of the others. I explain why the consequences of that are no joke: you’re on the thin red line of suppressed immune function, suppressed cognitive function, suppressed general energy levels, delayed recovery, reduced reproductive drive, and reproductive fitness. I also mention that female extreme endurance amenorrhea is the most visible example of this, as sadly so many women become infertile all just to run more mileage. One important point to take away from this episode: if you reject the constraints of the human and march forward with an unsustainable lifestyle, compensations will be taken for you. This brings to mind stories I’ve heard from amateur fitness enthusiasts who often pair 6 months (or 6 years) of heavy devotion to CrossFit, but need to take 6 months or 6 years off for recovery. Similarly, when you look at the Biggest Loser contestants 6 years after the show, they have dysregulated appetite and fat metabolism. The majority of them ended up gaining all the weight they lost back and then some, and I talk about how this happens frequently to bodybuilders as well. So how can this be? How is it that an ambitious exercise regimen will not help your fat loss at all? Dr. Herman explains: “Possibly an athlete is undergoing an initial adjustment to a higher level of training. And before they get used to it, the athlete is in a temporary unsustainable physique,” like prepping for the Tour de France. Or it could be that the athlete is also changing their diet as part of lifestyle improvement. But what is the deal? How and why do we gain fat so easily, and how can we actually lose it, long-term, and not as a temporary fix? While Dr. Herman admits that losing excess body fat is “tough,” the truth is that there is a high genetic component to body fat percentage, and a high lifestyle component to dysregulated eating and fat gain. This is why it’s so key to focus on cultivating healthy sleep and exercise habits. I bring up Dr. Herman’s point that it is possible that high or low daily energy expenditure is set early in life, just that we don’t know yet what the precise mechanism is. He’s also noted two groups that appear to have high expenditure: athletes and subsistence farmers. What do they have in common? They both tend to grow up moving a lot, as well as eating a lot.Whether it’s your genes, your environment, or some combination, high energy expenditure in childhood may remain intact throughout life, but Dr. Herman says we don’t know for sure. Being predisposed to high energy flux may help some people respond quickly to workouts and have more success keeping their weight stable through exercise, while for some others no amount of exercise affects weight loss. If you want to try to figure out if exercise can help you easily lose weight and keep it off, ask yourself if you fit into

The one and only Herman Pontzer, author of the transformative and life-changing book Burn, is back to share more mind-blowing insights in another hard-hitting show about energy expenditure.This episode will open your eyes to the real reasons that make exercise so beneficial for your body, especially when it comes to how it both prevents and mitigates chronic inflammation. I manage to ask Herman a question he has never been asked before, and he explains why he tries to make sure most of his active time is spent outside and why maintaining meaningful connections with friends and family is an important part of any health routine.Herman also illuminates how our individual levels of energy expenditure affect how our bodies react to different stimuli by using the example of how public speaking prompts the body to go into fight or flight mode. As he explains, everyone’s heart rate rises while public speaking (no matter how calm and cool you feel about it), and that reaction costs your body energy. However, the amount of energy that it takes your body to “go back to normal” post public speaking is directly affected by exercise. If you regularly work out, you will experience a different reaction compared to someone who does not; your response will be “blunted,” meaning adrenaline and cortisol levels will not rise as much as someone who is inactive. So while you will recover back to baseline faster, an inactive person will experience both a bigger bust of cortisol and adrenaline, as well as take longer to return back to a normal baseline. This goes back to the great point he made during his last episode, when he said that you exercise for everything you don’t see, because regular activity gives your body so many more benefits than just an aesthetic one.TIMESTAMPS:The average daily caloric expenditure in the human does not change regardless of our activity level. [01:43]We are burning energy at about 20% more per day than chimpanzees and Bonobos which are our closest relatives. [09:14]The variation in brain caloric expenditure is minimal. Most of your organs are burning calories at rest. [13:19]So, we burn calories at rest, what happens when we exercise? [15:41]Chronic inflammation is your immune system run amuck. [21:13] In studying the Hadza, do you see explosive activity? [23:49]The reason we, as an advanced society, do all these competitive things is not trying to improve the human ability, it’s just for fun and self-satisfaction. [28:02]With Herman’s research in mind, what is the best way to longevity? You can’t ignore the genetics, but you can create a lifestyle that will help you live to the fullest. [29:27]Your body is going to make you balance out the exercise with the rest period. [37:31]Fat really doesn’t burn many calories. [42:44]The insulin-based view of obesity doesn’t hold up to scrutiny. [45:52]If you are hungry all the time, your diet is not working. There is no one size fits all. [50:53]To beat the obesity epidemic, start with the kids. It is hard to change when you are older. [53:48]If you are unhappy and miserable with what you are doing, it is not going to work. You need to find what works for you. [56:22]LINKS:Brad KearnsBurnHerman PontzerBrad’s first podcast with Pontzer 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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.

In this breather show, Shawn Askinosie and I continue our wonderful conversation, which becomes more spiritually minded as we touch on topics such as grief, aging, and a little bit about neuroscience, too.Shawn gets really personal and opens up about his own experience with loss and what he refers to as “the long arch of grief.” We talk about aging and the soul, and Shawn shares why he thinks of our souls as ageless. We also talk about the neuroscience behind forward acceleration and gravity, and its effect on our brain and on our equilibrium.TIMESTAMPS:There are times when we need help with our emotions and spiritual selves. [01:09]Grief is grief. It doesn’t matter how old you are. [05:28]Life is so comfortable we don’t have many opportunities to push our bodies to the limit. [08:37]One has a sense of freedom that is very spiritual. [11:38]LINKS:Brad Kearns.comSlomoQUOTES:“Many of us experience dark nights of the soul. Gray nights, even shaded nights...and I think it’s important we get help where we can, and not feel ashamed to admit that we need help.”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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.