Host Brad Kearns welcomes back #1 most popular recurring guest, Andrew MacNaughton, after a long break from the show. The two get right into it with a discussion of the large looming philosophical question for passionate athletes: how to manage the inherent tradeoff between peak performance and health and longevity? Wait; is there even a necessary tradeoff between the two? Can you have your cake and eat it too--that is, can you be intensely competitive and while still preserving your health and promoting longevity? You will love this fast-moving conversation with some memorable sound bites, including how Andrew's training decisions are determined by his moods instead of strategic long-term planning; the difference between association (focusing on the present activity) and disassociation (mind drifting to beer and pizza at the finish line), a little talk about how to manage low carb dietary patterns and vigorous training, and a fresh look at concepts like everything in moderation. Enjoy! Send your questions/comments to info@primalendurance.fit How can we get a tradeoff between the pursuit of health and longevity and delaying the aging process and getting peak performance?  [00:00:55]  Andrew describes how his day of activity varies according to his mood which leads to just having fun. [00:04:45]  If you follow this recommended "according to mood style" training, won't you get out of shape? [00:07:00]  Endurance athletes are never truly content with their exercise until they are in a state of overtraining. [00:09:22]  Some people only concentrate on what is going on the body at the time they are training and don't need music or other distraction. [00:09:59] Participating in a race is constant decision making. [00:11:52]  Cycling is one of the most dangerous things you can do. [00:16:15]  Is the Keto scene really the best way to healthy longevity?  [00:19:32]  What about everything in moderation? [00:26:19] See omnystudio.com/listener for privacy information.

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air.  While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results. Alice 42-year-old took a break from competitive racing and returned to traditional race training before she found ketogenic diet and MAF training. She is having problems with MAF training. Why?  [00:02:19]  Laura asks: Do you think there is a possibility that not everyone has a number that aligns with 180 minus age? [00:07:21]  Could changing to a fat adapted diet be more sustainably accomplished by making small changes at a time rather than sending stress hormones into overdrive on a 6-weeks crash diet? [00:12:22]  Ann asks: How does pregnancy fit into MAF training? [00:20:14]  Zach asks: What about fat adaptation in alpine mountaineering? Considering the altitude, what would be appropriate nutrition? [00:23:16]  Deva asks about her fluctuating diet from intermittent fasting, some keto diet days, and some medium and high carb days, and a cheat day. [00:30:20]  Adrian Ballinger Robert Lustig, M.D. Nourish, Balance, Thrive Organifi Wheat BellySee omnystudio.com/listener for privacy information.

Host Mark Sisson welcomes his old friend and strength training expert Jacques DeVore, proprietor of Sirens and Titans Fitness in Los Angeles and Santa Barbara, CA. Jacques was featured extensively in the book Primal Endurance for his innovative Maximum Sustained Power (MSP) workout protocol that helps athletes experience performance breakthroughs with time-efficient workouts in the gym that correlate exactly to their competitive goals. Yes, MSP can help both extreme endurance athletes and explosive power athletes. Jacques has worked with Olympic-level sprinters and high jumpers as well as Tour de France level cyclists. He is champion masters cyclist himself! Jacques and Mark get into some good subject matter that will interest fitness enthusiasts of all types. Mark interviews Jacques Devore about the critical component missing in most endurance athletes. [00:00:16]  Should an athlete focus primarily on "his or her" particular sport when training? [00:06:25]  What is the equation for sustainable power? [00:07:41]  What does it take to retain maximum power? [00:10:48]  What is an example of the athlete getting up to the next level? [00:15:32]  Is weight lifting body building? [00:23:31]  How does diet come into play with these bikers? [00:24:33]  How does this work with runners and swimmers? [00:25:38]  Is this something the average person could benefit from? [00:27:28]  What is the most accurate measure for power? [00:29:27]  When you look at mobility, you understand what is needed for how your body moves. [00:33:28]  What is the basic adoption of this principle in the next couple of years? [00:37:41] All of the subsequent cardio workouts have a much greater value when you follow this principle. [00:40:11]  Maximum Overload for CyclistsSee omnystudio.com/listener for privacy information.

Co-hosts Brad Kearns and Lindsay Taylor hit Phil with some questions, including several submitted by members of the popular MAF Method Facebook group and the Primal Endurance Facebook group. Phil sets the record straight on the concept of a modified Maffetone aerobic maximum heart rate calculation for fat-adapted athletes. “Doesn’t work,” says the MAF man himself. Strive to get faster at your “180-age” heart rate instead of cheat up to higher heart rates, more stress, and more glucose burning. Phil asserts why you should subtract 10 from your 180-age number if you can taking any kind of prescription medication. Phil talks through the pros and cons of fasting versus getting some nutritious fat calories in to start your day. Enjoy many other juicy topics in this fast moving Q&A show! Are there modifications to the maximum aerobic heart rate (MAF formula) in relation to healthy dietary habits? [00:02:33]  Does the 180 minus age formula apply to everyone? [00:08:56]  Question from a listener: If I am working out at 180 minus age but I'm on thyroid medication and I am forgetting to subtract the 10 that I should, am I in the black hole? [00:12:57]  If we are on hormonal (birth control) medication, do we still subtract 10 from the formula? [00:15:10]  Can you explain the importance of the moderate speed workouts compared to going full speed while training? [00:16:48]  Even the big winners find that their bodies begin to fail them when they have been doing all-out training over the years. [00:22:57]  People complain when they have to run slower.  Then they end up complaining that they should have run faster! They don't understand what is happening in their body. [00:26:06]  As people age, are there any special considerations for adjusting the MAF formula? [00:28:04]  One has to be honest with him or herself about the progress of their fitness. [00:33:35]  Is there a formula for the number of hours one should train when they are looking forward to an extra long race? [00:35:18]  Why do people need to learn this on their own? Why ignore the experts who have been there? [00:43:12]  Why define our world as a "no pain, no gain" society? [00:47:46]  Will one to two beers be okay after a long run? [00:48:35]  What do you think is the most misunderstood concept of the MAF approach? [00:50:21]  Maffetone Facebook Maffetone training charts No Pain, No Gain Society OrganifiSee omnystudio.com/listener for privacy information.

Co-hosts Brad Kearns and Dr. Lindsay Taylor welcome Dr. Phil Maffetone, favored recurring guest and fat-adapted endurance training oracle from Oracle, AZ. Phil has a new book called The Overfat Epidemic, and cites research showing that some 91% of the American population is considered overfat, even if they appear to be at a healthy weight.  Phil goes deep in this program, offering up never-before-heard nuggets relating to the individual variation in approach to low-carb/keto eating, including the importance of personal experimentation and rejecting a rigid approach. Phil questions the popular practice of intermittent fasting/compressed eating window, suggesting that it could be an additional stress in high stress modern life. Younger, more insulin sensitive folks might benefit more from fasting. Phil says if you are frequently hungry while eating a healthy, ancestral style diet, consider eating more. Regarding excess body fat, this is simply a red flag that you have some issues relating to poor dietary choices. His two-week test allows you to problem-solve to discover your optimal level of carb intake. FYI since you become more insulin resistant as you age, you might envision your carb intake level on a downward slope over your lifespan. Finally athletes, don’t forget to move around as much as possible in daily life. Strive for that variable workplace environment and discover creative ways to get exercise, instead of just booking your workout and then being still all day at commute/workdesk/leisure time. This greatly enhances fat adaptation. Phil goes to town with lively engagement from the primal hosts, so do not miss this show! What can we learn about fasting? [00:02:40]  What are the metabolic stresses of fasting? [00:07:19]  Should one exercise while fasting? [00:08:57]  What if one feels hungry during workout? [00:12:30]  What are the signs and symptoms to look at to see if the fasting is working properly? [00:15:01] Does the quantity of food affect the ability to fat adapt? [00:17:54]  If you want to know that best training schedule and the best food to eat, listen to your own brain? [00:18:53]  If you are in ketosis, sometimes you are not feeling hunger. How do you know you need to eat? [00:20:14]  What does one do when they have too much body fat? [00:25:34]  Phil's new book, "Overfat Pandemic," sums up the overfat situation.  For example 91 percent of American adults are overfat and no one is paying attention! [00:30:21]  What is the role of nutritious carbs and how can carb intake be monitored? [00:36:09]  People who are insulin sensitive can find their level of tolerance by experimenting.  [00:42:02]  If you are getting older and you have been an enthusiast for a long time, what would be the best type of training regimen just to maintain good health? [00:46:57]  Organifi Overfat Pandemic  See omnystudio.com/listener for privacy information.

Host Brad Kearns welcomes Dr. Tommy Wood, Chief Medical Officer for NourishBalanceThrive.com, back to the show for a recap of Brad's NourishBalanceThrive.com comprehensive health and peak performance biochemical testing. Listen to the first show with Dr. Tommy to get a sense of what his cutting-edge consultation program is all about. Brad agreed to be a guinea pig and have his results detailed on the show for the benefit of listeners interested in the nuances of peak performance testing. Surprisingly, although Brad claims to eat at the highest standard of primal/keto and observe healthy exercise, sleep and stress management practices, there were an assortment of deficiencies and concerns revealed in the blood, urine, stool and saliva testing that Brad underwent. Dr. Tommy explains that every single athlete they have tested--even top professionals--have abnormalities that can be addressed through diet, supplementation, and training modification. In particular, gut health issues are extremely common, which can contribute to further nutritional deficiencies.  Dr. Tommy offered the thought-provoking insight that Brad's immersion into keto eating lowered his appetite to the extent that he maybe wasn't consuming sufficient calories to support performance and recovery with his ambitious fitness/athletic endeavors. Brad agreed to experiment with increased caloric intake, with a morning nutrient-dense green smoothie being the centerpiece, and assess results over the ensuing weeks. Tune in a for a separate show about Brad's increased caloric intake experiment and the favorable results. You can visit NourishBalanceThrive.com and do a free self-assessment quiz to see what they are all about.  Brad talks about alarming results from the testing protocols he participated in with Tommy Wood's Nourish, Balance, Thrive program. [00:01:06]  How harmful are plastics in our environment?  [00:05:57]  How do low-carb and keto diets affect the thyroid function? [00:09:45]  How does the program work? What does the participant learn about him/herself? [00:13:17]  Did antibiotics contribute to Brad's problems? [00:16:35] Instead of fasting, what might be more important for a person who is trying to be primal? Are we supposed to be counting calories? [00:18:45]  Is it important to look at what time of day we eat our meals?  [00:23:39]  We hear about how wonderful fasting is. Even if you feel fine fasting, is it the best thing? [00:27:22]  How can one reduce excess body fat? [00:29:05]  When people are signed up with this individualized program, their contact with it is ongoing, at no further cost. [00:31:06]  There are some training patterns that are bad for people. [00:37:24]  For the listeners to consider their goals of competition or longevity, what is the right way to achieve them? [00:40:42]  NBT.AI Dr. Rhonda Patrick OrganifiSee omnystudio.com/listener for privacy information.

Host Brad Kearns talks about the importance of taking a break both physically and mentally from the grind of the competitive season. A physical break is essential to rebalance the body from the prolonged production of stress hormones resulting from the many hours on the road as well as juggling workouts around a full calendar of life obligations. Use the extra time in the off-season to nurture other hobbies or attend to matters that have been neglected during the competitive season. Remember that the effects of detraining are profound, but that you can regain your fitness in a very short time. When you emerge from a proper break period, you can then enter a period where you focus on complementary skills such as flexibility, mobility, and strength training. Vary things up a bit instead of just being obsessed with getting your odometer spinning again at the start of the season! Why is a complete rest period at the end of the season so important? [00:01:03]  What is "de-training?" Can one recover after rest? [00:05:36]  What about weight gain? [00:10:36]  How can one disengage from the mentality of competition? [00:11:22]  What should one do when they are not training or competing? [00:13:18]  Endurance athletes feel most comfortable when they are in a state of overtraining. [00:20:32]  If you have a sore throat or your immune system is a little bit off, completely pull the plug on exercise. [00:24:47]  VASA Swim TrainerSee omnystudio.com/listener for privacy information.

In this episode, Lindsay talks to Dan Pardi, CEO of HumanOS. Dan’s mission is to develop health fluency, giving people the skills and knowledge they need to achieve maximum wellness. Lindsay met Dan at Paleo f(x) and ever since has been wanting to pick Dan’s brain about the idea of the quantified self: What kind of data can we collect about ourselves, and how can we use that information to inform the day-to-day decisions we make about diet, exercise, sleep, and so on? How do we walk the fine line between measuring and obsessing? What offers the best return on investment? Listen in for a thoughtful discussion about when, why, and how to self-assess, as well as some of the challenges that come along with trying to optimize health. More about Dan: In addition to spearheading HumanOS and hosting the humanOS Radio podcast, Dan conducts research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands where he investigates how lifestyle factors, like sleep, influence decision making, cognitive performance, and metabolism. Dan also works with Naval Special Warfare and serves as Board Member for StandUpKids.org, among other health-related appointments. As you can tell, he’s an incredibly busy person, so we’re lucky to have him sharing his insights on health and wellness on today’s episode! Dan talks about his evolution from a young athlete into his current interest in sports physiology, optimal lifestyle practices, and human performance. [00:03:52]  Why should you do something? How should you do it? Ask if you are doing it and ask if it's working. [00:09:36]  How do you empower people to take control of their health? [00:11:21]  Only you can be the best expert with regard to your personal health. We have a lifetime to learn more information.  [00:14:28]  What are some of the challenges we are confronted with in our attempt understand our health? [00:15:58]   What types of metrics are available in terms of measurement, and how can those measurements be used to help reach our goals? [00:20:12]  What about FitBit and Oura Ring? Is the Apple Watch affective? How can they help?  [00:24:23] If you exercise and you don't lose weight, what does that mean? [00:28:15]  The idea of being a healthy athlete involves the whole day and what you do with it, not just the periods of training. [00:29:28]  How does tracking help support recovery?  [00:30:50]  How does HRV work? What information does it give us? [00:34:22]  Are subjective measurements the best way to decide what way to use your body toward your goals? [00:39:29]  How to give yourself permission to say, "Today is not my day.” [00:47:21]  How does one integrate the information s/he has to to attain his/her goals? [00:49:05]  How does the Mediterranean diet compare with paleo? [00:51:49]  https://humanos.me Primalendurance.fitSee omnystudio.com/listener for privacy information.

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air.  While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results. Male, 44 year old who had his gall bladder removed twenty years ago says he feels great and has fantastic energy and weight loss. Should he make any changes around fat intake? [00:04:34]  When Dr. Maffetone says that the goal marathon pace is around 15 seconds per mile faster than the results from the maximum aerobic test. The questioner asks: "Is this the first mile of your MAF test, the average of all the miles, or the slowest mile, or something else?" [00:06:14]  Should one stay in the pack when running in something like the Ironman or a marathon even when you feel that you want to go faster? [00:09:02]  This is a question from a person who has lost 90 pounds and wants to use an Elliptical for many runs during the week. Is this acceptable? [00:12:07]  Matt asks: "What kind of primal lifting exercises do you recommend? How many sets and reps? [00:14:22]  When should he switch up his routine? [00:16:09]  41-year-old male who has been living the primal lifestyle since April 2016 and asks Brad's opinion on his desire to "go faster to improve his fitness." [00:21:16]  Do 50-plus athletes need to stop the long slow intensity training and engage in high intensity exercise to maintain fitness? Also do they need to eat carbs? [00:26:37]  Here is a question about expanding the intuitive nature to all training. Is it possible to all the training by feel? [00:33:58]  Here is another question from a person who lives at sea level in the UK. He wants to know what adjustments he should make because he is going to be living in Colorado at 10,000 feet for a few months.   [00:38:07]  This is a question from a listener who has been running for 25 years. Now he has experienced cramping and wonders why this happened.  [00:40:13]  Brad Kearns Morning Routine Tim DeFrancescoSee omnystudio.com/listener for privacy information.

Host Brad Kearns catches up with the legendary Dave Scott, a 6-time Hawaii Ironman world champion and respected coach of both elite professional and amateur multisport enthusiasts. Dave is perhaps more steeped in the science of nutrition and exercise physiology than any other endurance athlete ever, so this show will give you insights on both cutting-edge science and also the competitive mindset of a champion athlete. Brad gives you a brief intro in case you’ve never heard of Dave, then they jump right into it. Dave describes his transition from a high carb pioneer back in the 80’s to his current support of primal/paleo/ketogenic eating patterns. He describes the science behind keto, and how it can protect your health and your heart from potential damage caused by strenuous training. On the long-standing topic of “intensity vs. volume” Dave sets people straight by detailing the huge mistake of going “kinda hard” on a regular basis. Not only will your burn out in performance, you are putting your health at serious risk. Instead, Dave details his unique methods of introducing an assortment of distinct interval patterns that help to cleanse the cardiovascular system, protecting it from damage caused by excessive kinda hard endurance workouts. Yes, Dave even advocates strength training year-round for endurance athletes! Dave talks about the problem of excess body fat on hard training endurance athletes and how to right this unfortunate trend. In the age of the internet and social media frenzy, lots of athletes and coaches are full of themselves. Dave is full or experience and wisdom so give this show your undivided attention! When did Dave Scott get involved in Ironman? [00:01:23]  How does Scott's record of twenty years compare with current triathletes? [00:02:41]  How does the training differ from what Dave did in the early days? [00:04:45] What was his thinking about fat adaptation? [00:06:48]  Have there been long-term adverse effects to your body? [00:08:52]  Elite endurance athletes who train at high volume are at great risk to the heart. [00:13:52]  What are the thoughts on Maffetonne's assertion that you need to perform at a more comfortable rate? [00:16:24]  What can happen when you over train? [00:19:23]  When it is time to go hard, you go hard, but the pace has to be wisely monitored. [00:24:49]  In strength training and in the Cross-fit world, the athletes need to be extremely careful with their form, balance, and symmetry to be safe. [00:27:44]  Many of the elite athletes are not in the best condition, even though they are champions! [00:31:37]  Why are so many athletes still suffering from excess body fat? Is it the fault carb dependence? [00:33:54]  Ridding sweet juices from your life are a good place to start when shifting for fat adaptation diet. [00:37:20]  How is the transition working from the mistakes we've made in the past? [00:39:26]  Are we supposed to have a diet of no carbohydrates? [00:40:28]  How has the scientific community's message changed about what is a healthy diet? [00:43:35]  The current athletes are doing something right but can enhance their performance by dietary improvement. [00:51:16 Dave Scott OrganifiSee omnystudio.com/listener for privacy information.