You’re going to love this rebroadcast of a discussion Mark Sisson and I had about the very complex issue of doping in sports. You won’t find a more knowledgeable and free-thinking expert than Mark—he served for a long time as the Chair of the Anti-Doping commission for the sport of triathlon and this issue has continued to pervade sports till this day. It’s such a controversial subject, one that is largely misunderstood by the public, and you’ll hear us talk about major doping cases and the details of the different cases, if sports are still clean, and why the problem is more nuanced than people realize. We also talk about the danger of taking shortcuts, how neglecting to optimize lifestyle factors can lead to your body easily converting excess testosterone into estrogen through a process called aromatization, and Mark explains the inconsistencies that exist in the testing procedures and random demarcation lines for what constitutes a performance enhancing substance (e.g., Gatorade enhances performance when you are thirsty!). We also discuss how the public perception that certain athletes cheat to gain an advantage is actually a more complex cultural issue than a true morality weakness.  Mark offers an interesting perspective—that we might view modern pro sports as theater—a theatrical event in which athletes perform for the pleasure of fans, with big money on the line, and this is why we will always be fighting a battle (perhaps a losing one) against dopers who may remain a step ahead of the testing efforts. We also talk about the hypocrisy of a society where the use of “performance enhancing” substances (like caffeine or prescription drugs to treat ADHD) is viewed differently than an athlete trying to recover faster.   TIMESTAMPS: The hot topic of performance-enhancing drugs, testosterone replacement therapy, doping and cheating are on Brad’s mind. [01:11] Currently we see widespread use of EPO in endurance sports. [02:06] The athlete in a drug-laden professional sport is faced with three choices. [04:29] The use of performance enhancing drugs is pervasive. [08:08] Hormone replacement therapy is good for advanced aged group but is filtering down to young people in their 20s. [13:41] During Brad’s racing career, he opted to be free of any outside intervention because he wanted to feel what his current state of readiness and recovery was. [14:59] Abuse of any drugs is dangerous. [18:10] Brad’s aversion to outside intervention includes healing from surgeries. [20:41] A lot of the prescription drugs and the massive profits the drug companies make comes from relief of symptoms rather than addressing the root cause of the problem. [24:46] Exhaust all possible natural strategies before you even form the thought of bringing in outside intervention into your physiology. [27:40] If you're training at the elite level in professional triathlon or CrossFit games like the most extreme athletes are doing, those performance enhancing drugs are possibly minimizing the adverse health consequences of the extreme regimen that you are performing. [37:27] There is a lot of research going on looking at testosterone replacement therapy for prostate cancer patients that might prove interesting.  [40:28]   The only justification for someone who's not already in pretty good health and fitness level to try a hormone replacement is to give a temporary boost so that you will have the energy to start doing some exercise, start doing some resistance training, start walking in order to change your body chemistry. [44:20]   LINKS: Brad Kearns.com Brad’s Shopping page The Secret Race EPO, the Drug Podcast with Shelby Houlihan Plantar Fasciitis video Testosterone Optimization Therapy Bible See omnystudio.com/listener for privacy information.

I first met this episode’s guest, elite professional ultra-runner Zach Bitter way back in 2016, back when he was first starting, getting himself on the map and dreaming of a career in ultra marathon running—and now look at what’s happened to his career! Besides being the national 100k champion and holder of many other titles and records, Zach was an early pioneer in the ultra running scene, and is known for his success at pushing the edges of human performance as a fat adapted endurance athlete. He also hosts the wonderful Human Performance Outliers podcast. To get a sense of the level he’s performed at, get this: he set the world record in the 100 mile run (on an indoor track) when he caught the time of 11 hours and 40 minutes. That is an average pace per mile of 6:48. The next time you run, try to see if you can run a 6:48! He also set an amazing record for 100 miles on a treadmill in 12 hours and 18 minutes. You’re going to learn so much from Zach in this show as this absolute endurance machine talks about his background and training, his take on minimalist footwear and the reason why he actually still wears “normal” shoes (and how often). You will also hear him discuss his revolutionary training methods, what he does in order to race more efficiently and recover faster, and much more! Enjoy the show and connect with Zach via his website, linked below.   TIMESTAMPS: Brad reviews conversation from 2016 with Zach Bitter when he was just getting started in his career in ultra-running. [01:05] Zach Bitter’s amazing fetes include setting a world record in the hundred-mile run on an indoor track. [02:11] Zach and Brad are both fans of minimalist shoes, but they intersperse wearing those with “puffy” shoes. [04:02] The big goal of the Faster Study was to find out what is the difference in energy oxidation rates between carbs and fats. [06:06] You can get better and better at burning fat and your’re gonna need fewer ingested calories. [08:10] On the Western States 100-mile race Zach ate very little fruit and drank only water with electrolytes. [10:23] In the beginning in the ultra-scene, Zach was carb fueled.  What changes have you noticed? [12:46] As Zach transitioned his diet, he slowed his training a bit. [16:03] The experience of oxidative stress comes from consuming the carbohydrates. [20:09] When restricting dietary carbs, it has a potent anti-inflammatory effect known to be at the level of the most powerful drugs. [24:20] Zach lowers the carb intake to get better performance. [25:19] Has there been a change in the ultra-scene towards that adaption? [30:39] What tips does Zach have for runners looking to make the transition? Be patient is the first one. Get good sleep. [33:48] LINKS: Brad Kearns.com Brad’s Shopping pageHuman Performance Outliers podcast Cactus to Clouds race Primal Endurance The Faster Study Zach Bitter.com PrimalEndrance.fit See omnystudio.com/listener for privacy information.

In part 2 of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we discuss the next 15-24 items under the category of Aerobic Training (part 1 introduced the six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery). In this episode, I continue to provide some color commentary on each insight to provide you with more nuanced knowledge of everything you need to know if you want to have fun and go faster. You will learn why high-intensity workouts are not advised until you’ve built a strong aerobic base, why even a slight stimulation of anaerobic metabolism during a workout can compromise your fat reduction efforts, and what causes endurance athletes to be at high risk for overstress and burnout. You will also learn which types of workouts can actually improve mitochondrial function and protect you from stress-induced oxidative damage, the benefits of nose breathing during exercise, and why wearing a wireless heart rate monitor is essential to conducting proper aerobic workouts. We also touch on how slowing down to perform better in endurance competitions has actually been proven to be an effective strategy by the world’s leading athletes for over fifty years and the seven habits of highly effective primal endurance athletes (sleep, stress/rest balance, intuitive and personalized schedule, aerobic emphasis, structured intensity, complementary movement and lifestyle practices, and periodization).   TIMESTAMPS: High intensity workouts are not advised until a strong aerobic base is built. [01:08] If you are constantly dipping into the sugar burning zones, you are going to promote carbohydrate dependency eating and lifestyle patterns. [03:58] Besides exceeding maximum aerobic heart rate, some athletes are guilty of an overly consistent regimen. [05:35] Aerobic and anaerobic workouts and primal aligned eating help improve mitochrondrial function. [09:18] Mitochondria burn fat and ketones more cleanly than they do glucose. [12:42] Nose breathing during exercise ensures the most efficient exchange of oxygen on each breath. [14:56] The black hole designates an exercise intensity that is slightly too strenuous to be aerobic, but not difficult enough to qualify as a peak performance speed workout. [21:28] A wireless heart rate monitor is essential to conducting proper aerobic workouts. [26:20] Slowing down to perform better in endurance competition has been proven effective by the world's leading athletes [29:19] The seven habits of highly effective primal endurance athletes are sleep, stress, rest, balance, intuitive and personalized training schedule, emphasizing aerobic development. [33:33]   LINKS: Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit The Oxygen Advantage Breath Shift Adapt BOHR Effect See omnystudio.com/listener for privacy information.

I caught up with one of my favorite athletes to talk to ever for this episode—someone who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. His name is Mark Allen, and he’s also known as the greatest triathlete in history, but today, he is a popular triathlon coach at MarkAllenCoaching.com, a TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman and healer. One important takeaway from this show is what a powerful effect releasing your attachment to outcomes and being committed to both the enjoyment and appreciation of the process will have on your life. Mark shares how despite a series of unfortunate setbacks, his first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39. He also talks about balancing the pursuit of extreme endurance goals with maintaining health, how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training, and describes how he was able to live a normal, laidback lifestyle after his grueling training sessions or competitive seasons were over. You will also hear about the importance of sleep when training and all about Mark’s new book, The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals.   LINKS: Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit MarkAllenCoaching.com See omnystudio.com/listener for privacy information.

Dave Scott is a prominent and well-regarded health coach and 6-time IronMan Hawaii champion. Highly informed about exercise, training strategies, coaching, diet and physiology, you can’t get any better than Dave when it comes to a knowledgeable source for triathlon training. In this episode, we go deep into important topics like finding a healthy balance between being driven and obsessed with peak performance goals with enjoying the process and celebrating your successes, and not always looking for more more more. We also discuss the technologies and innovations discovered in recent years and end the show with an important discussion about nutrition and what prompted Dave to completely change his diet, what his meals look like today, and protein timing.   TIMESTAMPS: Dave Scott and Brad reflect on their histories on the triathlon circuit as well as talk about new innovations in the sport. [00:25] Brad asks Dave to reflect back on his awesome six Ironman wins. Would he want to do anything different? [03:57] A healthy athlete should have other outlets and hobbies. [11:16:09] How has it gone for Dave to transition from the peak years to this stage of his life? [14:34] Heart problems are common in endurance athletes. [17:57] There have been many changes in the sport of triathlon like equipment, road surfaces, and improvements in training protocol. The shoes are a big problem when we look for a level playing field.  [25:15] Some of the stronger competitors for the Ironman are coming from Europe.  Why is that? [32:25] Do you have to train beyond the race distance to get the best performance [38:11] How do you distinguish between being fit or un-fit? [43:23] Nutrition deserves much discussion and understanding. We need to regulate our metabolic rate by having a bigger block of protein. [50:22] What about the dangers of over-consumption of protein? [01:01:09] Are today’s athletes better informed about diet?  [01:08:20] After a tough training day, would you see justification to maximize intake of all macronutrients in the name of recovery? [01:12:0] LINKS: Brad Kearns.com Brad’s Shopping page Dave Scott PrimalEndrance.fit  See omnystudio.com/listener for privacy information.

It’s time to cover 115 things you need to know as a Primal Endurance athlete! The 115 things on the list have been divided into six categories (Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery) that will be presented in a series of shows. If you want to see the full list, head over to PrimalEndurance.fit to download a free eBook. In part one of this multi-part presentation, I cover items 1-14 under the category of Aerobic Training, offering my color commentary on each item so you have a thorough understanding of everything you need to know to have fun and go faster. This episode reveals why endurance athletes generally tend to carry too much body fat, the fundamental elements of the Primal Endurance approach, and why the conventional approach to endurance training is deeply flawed. You will learn why even the most dedicated athletes still struggle with an excess of body fat, how chronic cardio causes permanent damage to your heart, how moderate exercise schedules actually dramatically increase longevity and why time-consuming training schedules can accelerate aging. You will also learn why emphasizing aerobic workouts delivers the best return on investment for endurance athletes, the importance of developing an efficient aerobic system, and much more!   TIMESTAMPS: This is the first of a series putting you on the right track to reach your ambitious goals that support health and hormonal function and longevity. [00:27] Endurance athletes, in general, carry too much body fat.  Many endurance athletes also overtrain. [02:47] The key factor is to slow down! A heartrate of 180 minus you age is widely promoted. [07:56] There are many well-intentioned ideas about how to train, but they may fail to solve problems.  They do not put individuals’ situations into the approach.  [12:08] Escape chronic cardio. Every day should find you moving frequently at low level, lifting heavy things once in a while and occasionally sprinting. [15:04] The heart is like any other muscle.  It can be inflamed and scarred. You want to stay away from the elevated disease risk factors associated with extreme endurance training. [18:59] A more moderate exercise schedule can dramatically increase longevity.  [22:04]    Aerobic workouts emphasize fat burning and are energizing and minimally stressful.  Anaerobic workouts emphasize glucose burning and elicit a significant stress response. [29:50] If you have a limited amount of time to train, you may want to downscale your goals and focus on events that match your ability to train for them. [35:14] Aerobic development is best accomplished by training exclusively at aerobic heart rates for a sustained period of time. [38:29] The cutoff point for aerobic training is the maximum aerobic heart rate defined as 180 minus your age, in beats per minute. You want to remain comfortable. [41:22] The real magic happens when you can become more efficient at that comfortable heart rate, and you can realize that your training’s working. Regression in MAF test results suggests you are overtraining. [44:10]   LINKS: Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Primal Endurance Mark’s Daily Apple A Case Against Cardio One Running Shoe in the Grave Running on Empty Run for Your Life, But Not too Far, and at a Slow Pace See omnystudio.com/listener for privacy information.

I am outnumbered 2-to-1 by Canadians in this episode as Olympic gold and silver medalist Simon Whitfield joins me and my co-host Andrew MacNaughton for a conversation about pursuing goals, changing our mindset towards success, and training. In this episode, Simon talks about the most important things he has learned from his long career at the top of the sport, sharing some of the most unique memories and important perspective shifts he has experienced, like his incredible victory in the inaugural Olympic triathlon in Sydney, Australia in 2000. Simon is such a thoughtful and introspective guest to listen to, and he offers many sharp insights that are applicable to both peak performance goals as well as life goals in general. Simon’s way of thinking is: “If you love your pursuits, you’ll find a way to success. If you succumb to your fears and insecurities, your results will suffer accordingly.” You’ll enjoy hearing Simon’s refreshing honesty in this show as he delves into the problems that come with drifting into a prima donna perspective, the importance of recalibrating to focus on the journey, and what changes when you have a strong and authentic support team. “Hard truths come with sharp edges, but they are the source of the greatest learning,” Simon says. He also talks about some fun, recent life events, like his epic standup paddling adventures in Victoria. Enjoy this revealing and impactful episode with triathlon’s most thoughtful coach, Andrew MacNaughton, and most thoughtful elite athlete, Simon Whitfield.   TIMESTAMPS: Simon Whitfield had an amazing gold medal showing at the 2000 Olympics in Sydney Australia. [00:27] Triathlon is high intensity macho contest which takes a certain mindset. [03:12] Amazingly, after Simon crashed during the bike ride in the Olympics, her remained calm. He talks about his thoughts at that time. [09:22] When Simon was adjacent to the leader, Vokovich, and Vukovich pulled ahead, Simon’s body language changed. [15:36] People need to celebrate what they get, not what they didn’t get. [19:58] How did Simon’s life change after he won the Olympic gold? He does mentor some younger athletes and spent time reconnecting with family. [21:20] After spending time away from the sport is feels good to reconnect with the young newcomers to the sport and remember how it was for you loving and training for your career. [26:31] Sometimes it is important for someone to tell you the hard truth. [31:05] Team and training partners are very important in so many ways. It is easy to self-sabotage. [33:53] The playfulness and bantering with other athletes help to keep you level headed. [37:45] Simon is coached by his 80-year-old self. Paddleboarding in the ocean is his best pastime. [41:17] An athlete has to understand the math to be aware of where they are as well as the competitors. [50:48]   LINKS: Brad Kearns.com Brad’s Shopping page YouTube 2000 Sydney Olympics Triathlon Primal Endurance The Art of Learning Mark’s Daily Apple PrimalEndrance.fit See omnystudio.com/listener for privacy information.

Ryan Baxter is a part-time Primal health coach, father to two young kids, a full-time software engineer, and an athlete. In this episode, Ryan joins host Brad Kearns to discuss training strategies, effective recovery methods, and his experience with embarking on a personal experiment to consume more calories and more carbs. Ryan offers incredible insights about training and recovery in this show, such as when he talks about a 28-mile bike ride he did in Barcelona, saying: “I didn’t come home with a medal or a trophy or anything like that, but I came home with what was a once in a lifetime experience and probably the highlight of my endurance training this year, which speaks to a lot of things—it’s not about the medals and stuff, but when you can find that when you put your fitness capacities towards something that creates lifelong memories and once in a lifetime experiences, then that is the ultimate use of your endurance and your training.” We also talk about a 14 mile obstacle course race Ryan partook in—at 4,000 feet elevation atop a ski mountain!—how to look, feel, and recover better, and much more!   TIMESTAMPS: Ryan tells his story of his bike ride through the Barcelona wine country even though he had  not much training on long distance biking. [01:29] You can find that you put your fitness capacities to something that creates lifelong memories. That is the ultimate use of your training. [03:45]      The fourteen-mile obstacle course is quite an endeavor. You can train for an obstacle course with many simple things around your home. [06:37]        Ryan has been on the journey of trying to figure out how to optimize diet and match to training. [12:03]  If training at a comfortable aerobic heart rate, there is a strong argument that that training can be sustained with a ketogenic diet.  Did Ryan find that to be true? [18:42] If the diet and the lifestyle don’t match the outcome you want, and you keep trying to do the same thing over and over, and it’s not working for you, you need to try something different. [24:56] There are some studies that show that ketones can be a performance benefit. [20:46]If we could just all clean up our diets, then we'd have kind of an open road toward the pursuit of optimization rather than damage control. {33:51] Ryan has been charting his diet quantifying his increase in caloric intake. [40:22] When you are well nourished, you will naturally be more active. [45:46] There are so many benefits from just eating more protein. [53:00] During his study, Ryan increased his caloric intake by 700 calories. [56:16]   LINKS: Brad Kearns.com Brad’s Shopping page Primal Endurance Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure) RJBHealth.coach PrimalEndrance.fit See omnystudio.com/listener for privacy information.

Welcome to part two of this show detailing the seven essential habits of highly effective endurance athletes. In this episode we cover the importance of aerobic efficiency, why following Dr. Maffetone’s method is so crucial, why the best benefits actually come from slowing down, and the seven habits to incorporate into your life in order to become a highly effective endurance athlete. Enjoy the show!   TIMESTAMPS: Aerobic emphasis in your training comes after sleep, stress reduction, rest and balance on your list of good habits for training [00:26] Don’t forget Dr. Maffetone’s suggested heart rate of your age minus 180 in beats per minute. Don’t fall into that Black Hole. [02:23] Even if you have a limited time to train, your best benefits are going to come from slowing down. [05:08] You have to respect the need to engage in blocks of specific training focus as an immutable law of endurance training. [17:27] Brad summarizes the seven habits of successful endurance athletes. [18:09]   LINKS: Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit See omnystudio.com/listener for privacy information.

In this episode, Mark Sisson and I talk about the origin of the fat-adapted athlete approach in contrast to the carb-dependent endurance athlete, which represented our main experience in endurance sports for those early years and decades. This show will give you a nice overview of the rationale and the benefits of transitioning from being the typical carbohydrate dependent  endurance athlete to being a fat adapted athlete, and how you can do that through dietary modification and training modification. Mark shares how he feels about reconciling his longtime passion for endurance training and elite competition with his Primal living path and his recent breakthroughs in his endurance training philosophy. You will also hear us discuss the benefits of being fat adapted and the drawbacks of training in an inflammatory, oxidative carbohydrate dependency pattern.   TIMESTAMPS: Brad is back with Mark Sisson to talk about the origin of the fat adapted athlete approach. [00:01] What is going on these days with endurance training theory compared to 20 years ago? [01:42] What kind of diet works best away from training? By cutting out carbs and cutting way back on sugars and starches and grains, Mark is a super fat-burning machine. [07:03] Sugars are more than candy. There are tremendous quantities of sugars in fruit juices, pancakes, waffles, pasta, cereal. [09:21] How does one dial this in with a primarily approved eating pattern as well as a sensible endurance training? [11:14] What is the right amount of carbs? You need intuitive knowledge regarding your training program and your daily life. [15:55] To do this right, you need to go back to a strong aerobic base. [21:22] Form and strength training are important to plan out your program. [24:31] The importance of rest seems to be overlooked in many areas of training. You can’t train on someone else’s schedule. [29:23]   LINKS: Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit The Primal Blueprint Primal Endurance See omnystudio.com/listener for privacy information.