The B.rad Podcast

It’s time for another rebroadcast episode as we head back into the archives for this early episode with the amazing Ben Greenfield. Ben is a human information machine, biohacking wiz extraordinaire and just an extremely healthy, fit guy going on all kinds of channels with his expanded consciousness and his endless gratitude, and all his various interests, which you will hear about in this show: from spirituality to his great website and podcast to the books he has written (Boundless and Beyond Training), which are virtually encyclopedias with the kind of content you will not find in any other healthy living book, I truly don’t know how he does so much while producing so much content! But Ben really walks his walk; he lives and breathes what he talks about every day, so he is a great resource to listen to, as he has this unique ability to blend a scientific mindset with being a deep thinker and researcher (just read his blog on his website to see what an incredible writer he is). While Ben may not be for everyone because he is pretty hard-core, I think it’s important to reflect on the fact that most of us are very used to living a life of ease and convenience, and Ben challenges this common desire most people have to continue doing that by being the physical embodiment of this alternative way of living. In this episode, you will hear Ben share how he is able to read one book a day (as well as tons of great quotes from various books that are peppered throughout the episode), what he considers as important to our lifespan as sunshine and water, how he developed such a robust attitude towards productivity, as well as the one thing he does not consume that helps free up a lot of his time and energy. Enjoy this episode and the rare treat of hearing from a human existing on the absolute edge of peak performance, Ben Greenfield!   TIMESTAMPS: Ben Greenfield details his unbelievably active life. [09:01] After a bike accident, Ben took his harvested stem cells and expedited his recovery. [17:33] Ketosis element was included in the healing regimen that helped Ben as well. [19:13] Diet, fasting, being in ketosis has much to do with balancing your life of intense workouts and busy lifestyle. [22:34] The family gathering for the evening meal is incredibly important.  [26:15] Ben does not consume modern culture and uses his time toward health and fitness and family time. Micro workouts are a big part of his routine. [30:23] Is there a way to accelerate recovery after exercise? [40:41] Stem cell injections gave Ben a full body makeover. Ben would love to live to 170 years if it gave him time to fulfill his purpose in life. [45:41] Eating plants, controlling your blood sugar, not smoking, spending time with your friends and your family, moving around during the day and knowing what your purpose in life Is, is the road to longevity.  [51:58] What are some basic items an enthusiast could invest in? Hydrogen-rich water, heat therapy are examples. [53:33] Ben’s daily routine involves first thing in the morning 10 to 15 minutes of mobility work and breath work. Every day he writes down what he is grateful for and also naps. [01:03:14] The relationship with the children and the evening meal fills the late afternoon hours. [01:06:42] How did Ben’s path to medicine change? Now he’s created a power bar and other supplements. [01:10:47]   LINKS: Brad Kearns.com Brad’s Shopping page Boundless Beyond Training Get Kion.com The Concussion Repair Manual The Metabolic Approach to Cancer The End of Alzheimer’s Fast Food Nation Ben Greenfield   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

The human genetic requirement for health is to engage in near constant, everyday movement—we are simply not built to sit around. If you are walking around with good muscle mass and good muscle strength, you have asked your organs to perform every time you do any kind of exercise—as soon as you start lifting a weight or jogging down the street, your heart, your lungs, kidneys, liver, everything has to kick into gear in order to support that activity. So this concept of technical failure I will be discussing in today’s show really means becoming attuned to the point where you can instantly feel when your form is starting to break down, so that is when you stop, and not a moment later. Even if you are not interested in enrolling in the Primal Fitness Coach Certification course, there will be tons of great takeaways in this episode for anyone who wants to learn more about fitness and health by hearing this comprehensive overview of the certification course.    TIMESTAMPS: Brad is reviewing Parts 1 and 2 of this Certification Course Overview. [02:17]    A lot of fitness enthusiasts err by focusing only on cardio. Doing something explosive is also very important [06:58] Turn your attention to muscle mass rather than worrying about fat. [09:53] You can’t exercise your way out of a bad diet. [12:09] Make sure your workouts aren’t too long.  Better to go hard and then go home. [14:24] Every set that you perform at every workout is best performed to technical failure. Experience a consistent quality of effort. [19:04] Understand your physiology as you work your body. [26:38] Micro workouts are the number one fitness breakthrough.  [28:13] Deadlifts and squats give you many fitness benefits. Get good at hip-hinging. [30:03] Resistance exercises are in different modalities like free weights and kettlebells. [39:58] There is a difference between upper body and lower body exercises. [42:46] Chapter 11 is about sprinting and jumping. Those are two of the most beneficial and quintessential human movements. [45:38]   LINKS: Brad Kearns.com Brad’s Shopping page PrimalFitness.fit Primal Fitness Coach Expert Certification Overview, Part 1 Primal Fitness Coach Expert Certification Overview, Part 2 Oxygen Advantage Mark Sisson Push-ups Progression Exercises Brad’s Running Technique video Knees over Toes      QUOTES:  "The objective is to breathe as minimally as possible through your nose only at all times for the rest of your life." (McKeown)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I’ve been talking to today’s guest, Bryan Gryn (host of the Get Lean, Eat Clean podcast) a lot recently about my experiment with eating more food and de-emphasizing things like fasting and low-carb models, as Bryan is a firm follower of the 2 Meals A Day strategy. During this show, I challenge him on eating more as we get into this topic and try to make sense of some potentially confusing, seemingly disparate points of view about fasting and calories. Bryan shares why it all comes down to knowing your baseline, so you can make choices about your life and routines based on the essential goals of getting optimal sleep, controlling stress, and everything else you need to do to live a generally healthy lifestyle. We get into fun topics like cold exposure and how to do it correctly, how to handle the assortment of different stressors present in modern life—both chronic and destructive, as well as the appropriate stressors (although we must remember these are all forms of stress—even restrictive diets). We also talk about how to fast and when not to fast, dive into the concept of redundant pathways, the benefits that come from the strategic application of restrictive diets, as well as how to do these diets the right way.    TIMESTAMPS: This simulcast brings great discussions on the pros and cons of restrictive diets. [00:53] Having compliance and long-term sustainability with self-experimentation is what really works. [06:41] It is important to be more thorough with getting your bloodwork, especially when you are testing out new dietary regimens to see how they affect you.  [09:43] It is difficult to get your Vitamin D needs met just through diet. Sun exposure is important.  [13:21]    We have to be careful in our already stressful lives when we add restrictive diets to our lives. [14:09] Breathwork can really help diminish your stress. [17:38] Which is colder: Lake Tahoe or chest freezer? You want the whole practice of cold exposure to be appropriately brief. [19:57] Brad wonders if the success of some of these diets could be largely driven by what you eliminate rather than the magic of the new “regimen.” [23:44] Protein foods are highly satiating so you aren’t usually looking to snack. [31:20] The key is to stay away from refined industrial seed oils and refined carbohydrates. [38:42] Can you overdo it with restricting and fasting? [43:02]    At all times your liver is working hard to make sure your glucose is balanced. [51:10] Brad has been experimenting on his carnivore-ish diet by adding carbs such as fruit. [55:02] Having a spare tire, losing muscle mass….those are the baseline for aging. [57:27] When you feel alert, energized, focused, and not hungry from not eating, this is due to turning on the stress mechanisms that are allowing you to feel that way without energy. [01:01:57] If you get rid of the processed foods, you are not going to get fat. (Lustig) [01:10:04] Today’s elite level athletes perform six times as much physical energy expenditure than the busiest hunger gatherer. [01:25:32]   LINKS: Brad Kearns.com Brad’s Shopping page Marek-Health.com/Brad Get Lean, Eat Clean The Vitamin D Solution Brian Liver King Johnson Ancestral Supplements Keto Reset Diet Brad Kearns’s Morning Routine Brad’s First Simpler Morning Routine Fit to Fat to Fit Podcast Metabolical Podcast with Robert Lustig   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to part 2 of the Primal Fitness Coach Expert Certification course overview! We went through the introduction and chapters 1, 2, 3, 4 and 5 in part 1, and in this episode, you will learn all kinds of fantastic drills to improve balance, ranging from stuff you can do at your work desk during the day to some great challenges that you can do at the gym, as well as some useful mobility and flexibility drills (and skills) you will hear about, especially as I take you through my beloved morning routine, which includes all kinds of fun and challenging exercises. These kinds of drills are really important—as Kelly Starrett says, athletes should dedicate 20% of training time to drills and skills. The Primal Fitness Coach Certification course has sections on everything from how to use the Bosu ball as well as a whole section on fascial restructuring and reawakening—one of the most interesting subjects I have had the opportunity to learn about as I researched this material. You’ll learn about the interconnectedness of how the whole fascial network operates, which actually encases all of our muscles—like a spiderweb that runs throughout our body. You will learn why fascial conditioning is more important (and safer) than fascial strengthening and why so many of the world’s leading athletes are second guessing our obsession and frequent application of so-called therapeutic recovery modalities—things like stretching, massage, foam rolling and jumping in the cold tub. As you will hear, the thinking behind this is when you unwind that muscular tension, you actually are unwinding some of the intended training effect—and the same applies for the inflammation that occurs after exercising—which can be counterproductive. We also discuss the GOATA method, why “the best ability for any athlete is availability,” and the exercises, skills and drills that play the biggest role in the process of aging gracefully, as well as the correct technique to use when performing them.   TIMESTAMPS: Brad reviews part 1 of this Primal Fitness Certification course. [01:06]In questioning therapeutic recovery, Brad asserts that when you unwind that muscular tension, you are unwinding some of the intended training effect. [02:17] Athletes should dedicate 20 percent of all training time to doing drills and skills. (Starrett) [05:17] Number one cause of demise for people over 65 is falling. [07:53] Squatting  technique skills are emphasized. It is, after all, a human default position. Single leg drills, too, are included. [08:50] Cardiovascular and endurance training are covered in Chapter 7. We learn how to design and structure a program appropriately. [14:08] When you're training for endurance, your body gets the genetic signaling going to preserve fat because that's the energy that you need to perform long distance exercise. [20:53] Principles, benefits, and strategies for high intensity exercise are covered in Chapter 8. [24:42] You can’t out-exercise a bad diet. [28:47] Micro workouts integrated into your day help much better than many people realize. [30:44] You want to exhibit precise technique at all times during workouts. [31:56] Brad points out how many activities people go to the gym for, can be enjoyed outside, not needing the equipment. [34:23] Technical failure is when you can still perform the exercise, but notice your technique faltering. You want to deliver a consistent quality of explosive effort during every rep. [36:21] The body moves in three planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Understand, for example, what happens when you pick up a weight off the floor. [41:48] Micro workouts are the biggest breakthrough in the fitness scene. [44:07] Deadlifts and squats are covered in the next chapter.  These are fundamental to longevity. [48:34] Machines are probably a good place to start for the novice. [51:03] Chapter 11 presents comprehensive and precise instructions for how to perform a sprint workout properly. [53:27]   LINKS: Brad Kearns.com Brad’s Shopping page Primal Fitness Coach Expert Certification Course. Brad Kearns’s Morning Routine Brad’s First Simpler Morning Routine Ready State.com (Kelly Starrett) TD Athletes Edge.com Cardio Doesn’t Exist Jogging 2.0 YouTube Dr. John Jaquish Instagram Podcast with Dr. Luks Dr. Layne Norton Dr. Gabrielle Lyon Walter George Podcast with Dr. Craig Marker Brad Kearns’s Running Technique   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I welcome Sara Banta back to the show, the health queen of acceleratedhealthproducts.com and Accelerated Health Radio, a show I have been on a few times. We’re hitting it hard today with a variety of mostly diet-related topics, and she is also a supplement expert with some really cutting-edge products, so you’re going to hear a lot of pitches for supplements, which may or may not appeal to you depending on your current health state, but if you are not feeling great—if you suffer from gas, bloating, digestive pain after meals routinely, or if things just aren’t feeling right or snappy—then I think you will get a lot out of listening to Sara’s story, as it is pretty eye-opening. It also may inspire you to look a little further or explore some of the ways we can boost our health through supplementation, along with making the proper choices when it comes to food, sleep, and exercise.  You’ll hear how Sara’s son was diagnosed with leukemia at 10 years old, and how she brought him out of that state into perfect health with the use of colloidal silver, as well as how her family experienced no symptoms of Covid despite all testing positive for it. We also talk about how to make the best choices when following an animal based diet, how we both separately came to this “meat and fruit” emphasis in our current diets, why Sara wants us to choose wild meat like bison and elk, why red meat is superior to monogastric animals (think chicken, pork, and turkey), and why our current environment makes the importance of supplements (iodine in particular) more pressing than ever.   TIMESTAMPS: Supplements go along with eating healthy food choices. [01:12] Sara’s journey into health products was accelerated by her own illnesses as well as her son’s. [05:08] The health solutions Sara believes in are all natural that boost the immune system and detox the body. [07:02] We need to look at what is out of balance emotionally, physically, mentally, and spiritually. [11:04] Many things our bodies need are not available in our foods. Iodine, for example, is not in our food supply any more. [13:29] Besides cold hands and feet, what other symptoms should we look for? [18:30] Are there any sources of iodine in our food? All the sources from the sea are contaminated. [21:38] If you get nauseous then you eat fat, you have to clean out your liver. Stay away from the sulfur vegetables. [25:05] Wild animal protein is an important distinction. [26:24] In the ruminant animals, with multiple stomachs, the red meat is superior to the chicken, turkey, and pork. [30:28]Why does a strict carnivore approach help with healing leaky gut? [35:55] How are the processed foods that are ladened with refined industrial seed oils and sugars and grains causing gut dysfunction? [39:03] When you start losing fat weight, you are releasing some toxins. [46:15] We hear a lot about fasting.  Are there problems with that?  [47:39] There is fasting, keto, carnivore, all these different approaches.  How do we know what is best for us? People can get used to anything. [51:54] If you are unable to give up your favorite pizza or ice cream, you are sacrificing your health. You have to be careful even if you are shopping in Whole Foods Market. [01:00:44]   LINKS: Brad Kearns.com Brad’s Shopping pageAccelerated Health Products.com Butcher Box Wild Idea Buffalo   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I am so excited to share with you the release of this comprehensive project, one that has been two years in the making in order to create the ultimate online certification experience for the topic of fitness! I’m talking about the Primal Fitness Coach online certification program—a home study, multimedia educational program that we believe is the single most comprehensive, online educational experience you’ll find anywhere. If you want to start a career in fitness, elevate your career in fitness, or if you just want to enhance your overall personal knowledge of all aspects of leading a healthy, active, fit, energetic lifestyle, then you will love this course. Homestudy is where it’s at these days, and in this very intensive program, it helps even more to be able to go at your own pace. You also have the perk of having endless access to the materials! In this show, I will walk you through all the details of what you’ll be learning if you decide to embark on this guided journey on all aspects of fitness. One important point we hit on is that in this highly regimented, goal oriented, focused, driven, hectic society, it can be easy to thoughtlessly apply the same mentality to our fitness pursuits, thinking we must quantify and measure everything, and push ourselves past our breaking point. But science and the wisdom of our bodies tells us that we shouldn’t go out of our way to put up consistent results at the expense of our health, which is why the first chapter of the course is centered around the concept of Fitness for Health. Unfortunately, a lot of mainstream fitness programming is flawed and inherently overly stressful, but this episode will teach you how to draw the distinction between fitness and health— something all health conscious people must remember, as it is entirely possible to be super fit while also being unhealthy!   TIMESTAMPS: Home study multimedia Primal Fitness Coaching Certification is now available. The best gift you could give to yourself. [01:02] Chapter one is entitled “Fitness for Health.” It is possible to be fit and unhealthy at the same time. [02:57] Ideally in any workout, you should feel comfortable by taking things down a notch or two. You do not have to suffer and struggle to keep fit.  [06:04] Steady state cardio requires the same caution to overdoing it. [09:45] Include play in your routine.  [11:33] Simon Whitfield’s 80-year-old self is his coach. Make sure you align your activities for longevity with age-appropriate workouts. [14:24] You need to be consistent. But, of course, you can go all out once in a while. [19:17] The second chapter of the course is about everyday movement. Just moving more in daily life, is possibly more important than adhere to a devoted fitness regimen.  [23:42] The third chapter is called Human Posture and Movement Fundamentals. Standing improperly causes back pain. Learn good posture. [32:01] Workplace variation includes stand-up desks but many other things that give you variation. Can you walk while on a phone call? [36:42] Breathing properly is covered in Chapter Four. Deep breaths are associated with stress and shallow calm relaxing breaths are associated with relaxation. [39:18] The BOLT test analyzes the tolerance of carbon dioxide in your body. [47:16] The do’s and dont's of proper stretching is covered in the next chapter. It is a fundamental element of fitness.  [50:30] Mobility, flexibility, balance, and injury prevention skills are taught in Chapter Six. [54:20]   LINKS: Brad Kearns.com Brad’s Shopping page Primal Fitness Coach Certification Course Tabata protocol Ten Primal Blueprint Laws Primal Endurance Online Course Simon Whitfield coach is 80 years old Cactus to Cloud hike Switzerland Hut to Hut hike Brad Kearns’s Morning Routine Brad’s First Simpler Morning Routine Move Your DNA Esther Gokhale Method Eight Steps to a Healthy Back The Oxygen Advantage Breath ShiftAdapt.com BOHR effect What Doesn’t Kill us Brad’s Podcast on Breathing   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Today we’re talking about anxiety—the very prominent condition we hear about these days attached so frequently to quarantine and the massive disruption of our global lifestyle for the last couple years, as well as a long-suffering human condition. Today’s guest, Dr. Ellen Vora, brings a fresh, memorable and unique take on anxiety—one that will give you some instantly helpful tips and tricks that you can implement into your own life. Through Dr. Vora’s expertise, you will learn simple strategies that allow you to tune into your anxiety in order to allow it to protect and guide you. Author of the book The Anatomy of Anxiety, Dr. Vora works as a psychiatrist in New York City, practicing what I would call “holistic psychiatry”, since she deals in the field of traditional medicine while bringings in all kinds of functional and health promoting strategies and behaviors into her work with patients. In this episode, you’ll learn about the one thing that was the main driver behind Dr. Vora’s major health decline (this incidentally was also what led to her health awakening) and the two different kinds of anxiety—what causes them, and how to effectively treat them. You will also hear about Dr. Vora’s groundbreaking approach to understanding how anxiety manifests in the body and mind, which will give you a practical, effective perspective on how you can overcome it. Instead of thinking of the discomfort of anxiety as a pathology that must be labeled, Dr.Vora has reframed that discomfort instead as “a signal to heed.” Once you see anxiety from that viewpoint, you can truly reframe the term, and start seeing it as something that actually serves to alert us to the fact that something else is out of balance—in our bodies, our lives, our relationships, in the world. This anxiety, as you will hear Dr. Vora explain, is not harmful, but instead quite vital to our wellbeing, as it helps keep us focused on our goals and to recalibrate when we’re out of alignment with our life’s work.    TIMESTAMPS: Let’s talk about anxiety. There are two kinds:  false anxiety and true anxiety. [01:12] In treating patients, Dr. Vora began to question the impact of medications. She is more interested in prevention. [4:30] Conventional medicine is not the answer to everything. [09:12] Ellen’s medical training has brought her to her current practice of using lifestyle adjustments and other alternative methods. [14:23] Does she have to get off the insurance model since she practices alternative medicine? How did she transform how she is in the world? [20:12] Anxiety can often be traced to unrelated imbalances. One can transfer the feeling into purposeful action.  [28:28] What is the difference between true and false anxiety? {33:38] Medical education has been bought by the pharmaceutical industry. [36:49] There are so many things that affect mental health such as diet, lack of sleep, artificial light, inflammation, and so forth. [41:17] How does one get motivated to adhere to the ideal lifestyle recommendations the doctor suggests? [47:00] Do pharmaceuticals have a role in her practice? [51:12] Are you allowed to play with the placebo effect in today’s medicine? [55:22]   LINKS: Brad Kearns.com Brad’s Shopping page The Anatomy of Anxiety  The Mood Cure Gretchen Rubin Podcast EllenVora.com Ellenvoramd (Instagram)   QUOTES: "Genes load the gun, and the environment pulls the trigger." (Dr. Vora) "Mental health is physical health." (Dr. Vora)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

It’s time for the 87% podcast! The title of this episode comes from one of the most important, impactful quotes about athletic training that I have seen in a long time: “Jakob Ingedbrigtsen estimates that he seldom pushes himself beyond 87% of his maximum effort in workouts. Yes, 87%, so he can preserve the best of himself on race day.” This quote came from a New York Times article about Jakob, who has been dominating middle distance running on the world stage after an incredibly rapid and high-profile ascension from his teenage years. Now only 21 years old, he is at the very top of the world, and he’s an absolute machine. You can watch his races on YouTube and see how he just goes to the front and dares anyone to pass him—he just wears out the greatest runners on the planet with this incredibly strategic, powerful running strategy at his preferred distance of 1,500 meters. In this episode, you’ll learn all about Jakob’s specific training methods, which were designed by his father and two brothers (who happen to be impressive champions in their own right) to create a quite novel but effective training program, one that is quite different from the traditional model that we’ve seen.    TIMESTAMPS: Jakob Ingebrigtsen and his brothers have an incredibly strategic, powerful running strategy. [00:58] He does not exceed 87%. To ask yourself to go faster than threshold requires a significant increase in lactate accumulation. [04:58] Jakob, at age 16, broke a world record of 1500 meters under 4 minutes. [09:26] When you train at a slower pace, you get better without that constant battle of breakdown, burnout, illness, and injury. [11:38] When you overdo the training, you will know it by being exhausted for the rest of the day and the sugar cravings that arise. [14:59] How does Jakob train? He rarely runs an individual workout over one hour!! [17:37] We want to encourage this protocol to your own training and your own race pace. [25:21] How can you, a regular person, apply this 87% to your training? [31:09] The brain does not need to be trained repeatedly to suffer. [37:08]   LINKS: Brad Kearns.com Brad’s Shopping page Jakob Ingebrigtsen Team Ingebrigtsen Reality Show Fast Elaine Instagram Prime Endurance Mastery Course   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Let’s get ready to rumble with Cynthia Monteleone! She is a World Champion Masters Track and Field athlete and a certified holistic metabolic analytics practitioner. Cynthia comes from the beautiful island of Maui and is full of positive energy and enthusiasm, and our conversation today is interesting and inspiring, and trust me, the minute the show is over, you are going to be ready to sprint! She is a huge proponent of the overall fitness and health lifestyle benefits of sprinting, and at the very end of the show, she shares a fabulous list detailing the 10 reasons why sprinting is superior to cardio for fitness, health, and everything else. You’ll hear about her background as a college athlete, the 20-year break she took to live real life and raise kids in Hawaii, and then her rapid ascension to winning the World Title for sprinting in her age group. Her time for a 400-meter sprint is 57 seconds! If you need a reference point for that time, it’s an extraordinary performance: I will admit, she’s faster than me! It’s also faster than how she ran in college as a D1 athlete! Cynthia is turning back the clock like nobody’s business, and she has this amazing and unique blend of steep scientific knowledge as well as practical application from being an all-around World Champion jock. We’ll get into some science at the very end with this well-read, well-researched certified practitioner, who also started MAM: Metabolic Analytics of Maui, a company that helps clients reach their nutrition and physical fitness goals. Through analytics, consultation and education, she helps everyday folks as well as elite athletes. Enjoy hearing this lively conversation with Cynthia, and if you want to learn more about her work, click here.   TIMESTAMPS: World champion sprinter is here to talk about sprinting, supplements, and the timing of workouts as part of her training. [00:57]    After running in college, Cynthia took a hiatus to raise a family and then journeyed forward to win a world championship. [03:43] Your body does a great job cleaning up your system by storing toxins in the body fat. [06:09] While training with Charles Poliquin, she improved her running skills by 50%. [08:28] She ran the 400 in 58 flat at age 42, in the Masters meet. [13:11] When you are going for marginal improvements and you’re already at the elite level trying to get faster, the training is pretty difficult. [19:02] Cynthia talks about the supplements she has found that works well, especially when traveling. The timing of your workouts is important too. [21:18] Stop icing and stop static stretching when trying to recover. [27:30] Cynthia basically is on an animal protein-based diet. Lactate is a valuable energy source. [30:12] You can tell by the bicep measurement how their testosterone is and the tricep measurement how the estrogen is.  [34:13] Especially an issue with women is the toxins that reside in the body that come from scented candles, beauty products, lotions, etc.  [39:13] Dietary optimization is still an important goal, even with elite athletes. [48:19] Ditch the AirPods! They are microwaving your brain. There is a lot of research on EMF. [54:00] What percentage of the workouts are working within your capacity so that you can recover and rebuild? [56:35] Sprinting is better than cardio for fat loss and gut health. There are 10 reasons why. One is you get better hormone balance. [01:03:34] The micro bacteria in your microbiome is dictated by what foods you eat and what type of exercise you do. [01:07:38] Sprinters are smarter than distance runners. Number 4 is sprinting makes you happier. [01:09:38] Overuse injuries are more abundant in endurance training. There is a high risk in endurance for heart remodeling. [01:10:43] Body fat percentage is number seven. If you are too thin, you have poor hormone health. [01:13:11] You can damage the DNA in the cells when participating in endurance. [01:15:18] AQP4 is a water channel which is in your brain like the lymphatic system. [01:17:06] LINKS: Brad Kearns.com Brad’s Shopping page Metabolic Analytics of Hawaii Cynthia Monteleone Cynthia racing against high school girls Cynthia's Instagram What is MAM Peak Human podcasts Fast Over 40   QUOTES: "If you’re in the gym longer than an hour, you are making friends, not progress!"(Poliquin) "Sprinting is better for aging, than endurance training." (Monteleone)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

When talking about backing off of fasting and restrictive eating and eating more nutritious calories to be more healthy and more active, are we rejecting the widely validated health benefits of things like ketone production and fasting-induced autophagy? Absolutely not, but we might want to reflect how restrictive eating benefits those with metabolic damage more so than those with metabolic health.  In this show I share insights on the topic from numerous experts, including #listentothesisson primal OG Mark Sisson, Mike Mutzel of High Intensity Health, my longtime primal colleague Dr. Lindsay Taylor, podcaster and author (and deep dietary experimenter) Melanie Avalon, Dr. Cate Shanahan, Health coach and former podcast guest Ryan Baxter (who consumed 600 extra calories per day for a year and didn’t gain weight, a great validation of the additive model of energy expenditure), and also quotes from an article about the energy deficiency struggles of USA national champion distance runner Elise Cranny - and how she ate her way back to top form. Listen in and learn how to best strategize the use of fasting, low-carb/keto, and intense exercise and how to avoid the pitfalls of energy deficiency and overly-stressful lifestyle circumstances.    TIMESTAMPS: We get into controversy calling into question some of the many pillars of the ancestral health movement. [01:25] Getting away from the standard American diet of nutrient deficient processed foods hamper energy production. [04:35] Folks who are in the lowest metabolic health category will benefit the most from cleaning up their diets. [07:48] Triglycerides to HDL ratio is the single most important category in your blood work to watch to track heart disease risk factors. [09:43] Even a healthy, athletic, lean, fit person could potentially be experiencing some adverse effects of the chronically minimal insulin in the diet. [13:55] When we are trying to optimize the model of ancestral health, it is important to reflect how some of these things apply to modern life. [15:05] We're asking way more from our bodies, from our minds and from our stress response than the ancestral, hunter gatherer. [20:53] Brad is comparing and contrasting expert insights between the energy balance concept and strict ancestral boilerplate. [26:30] The research validates that exercise boosts autophagy quicker and more intensely than fasting. [29:10] Most of the benefits of fasting come from calorie restriction plus a heightened awareness of what you are putting in your mouth. [33:20] There’s a difference in the way different carbs and different fats are metabolized. [40:11] Overtraining and not eating enough can really throw you off.  [42:08] You have to be healthy to be an elite athlete. [45:55] There’s no doubt that the restricted diets aren’t for everybody. [52:28] Fat is survival and nutritious carbs are ideal for maximum cellular energy production and turning up all those dials. [56:38]   LINKS: Brad Kearns.com Brad’s Shopping page Eat More, Move More Podcast with Lindsay Berra Keto Reset Diet Nourish Balance Thrive Weston A. Price Foundation Dr. Marshall Sahlins, The Original Affluent Society The Primal Blueprint Mike Mutzel on fasting Dr. Shanahan – Cancer Proof Mark’s Daily Apple Podcast with Melanie Avalon Ray Peat, Ph.D.   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.