Welcome to another Q&A show!

In today’s episode, we hear from a listener who wants to know if they can get enough protein to build muscle when eating only two meals a day, talk about fiber and constipation, healing plantar fasciitis, and the ideal effort to rest ratio when sprinting. I also answer questions about my morning exercise routine, timing workouts with your circadian rhythm and what the best time to train is, and what I’m eating these days.

Finally, I answer a few questions about cold plunges and advise a high school track and cross-country coach on how to integrate ancestral principles into his coaching method. Thanks for listening and please do continue to send in your thoughtful questions and comments—they are always so insightful and helpful to hear.

TIMESTAMPS:

Jenny asks: Can you get enough protein when following the Two Meals a Day pattern? [04:00]

Recommended Daily Allowance or RDA is recommended for survival, NOT peak performance. A good way of figuring out is to consume a gram of protein per pound of your ideal body weight. [09:08]

John asks: How do you minimize fiber and not get constipated? [14:07]

Ellen writes how she helped her plantar fasciitis by using Brad’s YouTube about stretching. [18:55]

Limiting your high intensity sprint efforts to a maximum of 20 seconds, and then taking an extensive recovery is recommended. [20:59]

How does one’s circadian rhythm affect exercise? The best time to exercise is when you prefer to exercise. [24:47]

Mike is asking five questions regarding Brad’s morning exercise routine. How does Brad recover after his morning routine and what does Brad eat? [27:25]

Brendan is a high school track and cross-country coach. He wants to know how he can integrate the ancestral health principles into his coaching method. [43:25]

Douglas wants to know how often and when does Brad do his cold plunge and for how long? Another question is about comparing the diet his doctor recommends and the science behind what Brad talks about. Nutrient deficient, toxic processed foods are the drivers of heart disease, not red meat, dairy and saturated fats. [48:38]

Find a health care provider who is well-versed in nutritional science. Some medical schools fall short in offering current information. [58:38]

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