The B.rad Podcast

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.

I welcome Dr. Sarah Pospos to the show to discuss her interesting career path in the world of psychiatry, specifically telepsychiatry. Dr. Sarah is a devoted B.rad listener, and in this show, you’ll learn about her highly integrative approach to psychiatry—as you’ll hear, I had to push and prod her to even talk about prescription medication! She is a strong supporter of incorporating exercise, nutrition, sleep, stress management, time management and breathing exercises and yoga in order to handle the very common, prevailing mental health struggles that have escalated in recent years, especially in the age of quarantine and the accordant lifestyle disruptions (such as anxiety, depression, PTSD, etc). The immediate successful interventions that can concur with something like a simple breathing exercise or a quick workout will be great takeaways from this show; in fact she cites research that proves a single workout can alleviate the acute symptoms of anxiety! You’ll also hear about imposter syndrome: why it’s become so prevalent and how to combat it without becoming overly arrogant, egoistical, and narcissistic, and learn a lot about how to achieve balance in both your brain and in your life. Dr. Sarah Pospos is a sports and perinatal psychiatrist and former student athlete. Her Masters in Psychopharmacology and Applied Psychology allow her to add even more insights on all things medication and human behavior—she has published quite a bit on work burnout, anxiety and depression at UCLA, UCSD, Harbor-UCLA and UCSB. Dr. Sarah is devoted to helping working professionals feel their best again, especially when dealing with anxiety, depression or other psychiatric challenges associated with work stress, intense workload, deadlines, no work-life balance and others. She incorporates exercise, nutrition, sleep, stress management, effective time management (especially as a full-time psychiatrist and new mom of 2 under 2), and other sustainable lifestyle changes.   TIMESTAMPS: Dr. Pospos is a psychiatrist who believes exercise, nutrition, and sleep and such are preferable to medication for handling life’s struggles. [01:27] How closely related are the more traditional treatments vs. the lifestyle focus. [09:26] What are some of the challenges when people maybe are too depressed or anxious to adhere to the healthy lifestyle changes you are encouraging? [11:29] What role does medication play in intervention? [14:01] Does modern day psychiatric training include these important aspects like sleep, diet, exercise? [16:01] Telepsychiatry is convenient for busy folks.  There is no need to take commuting time away from work or errands. [18:12] Dr. Pospos’s practice is out of network for insurance for many reasons. [20:45] Research on burnout, anxiety, depression shows a strong connection with lifestyle changes such as yoga and meditation being implemented is beneficial. [24:23] Anxiety relates back to our ancestors as a threat to survival. [29:16] Is cold-water therapy a good treatment for anxiety? [32:47] Exercise, art, and other activities can give you a sense of mastery, which, of course, helps with mental health. [35:13] Where do medications fit in? Are they overused, over prescribed? [37:34] There is such a continuum in diagnoses and labeling in this field. [43:29] There is a big effect on our mental health with navigating the internet and mobile devices. [50:09] Comparing yourself to others can lead to imposter syndrome. [52:16] It is important, especially for kids, to try to implement the mindset in the process rather than outcomes. The emphasis needs to be on effort and personal improvement. [58:34] How does Dr. Pospos keep her own life balanced in a healthy manner? [01:03:42]   LINKS: Brad Kearns.com Brad’s Shopping page LifestyleTelepsychiatry.com Dopamine Nation Mindset The Inverse Power of Praise (How not to Talk to your Kids) Podcast with Ashley Merryman Nurture Shock Top Dog Dr. Pospos’ website    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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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.

After discussing the importance of getting healthy first before contemplating fat reduction goals, this show addresses the big issue of the day: how does a healthy, active, fit individual with ambitious performance optimize eating. In particular, how closely do we need to align with “ancestral” health practices like fasting or keto in hectic, high stress modern life? I’ll talk about the concept of “redundant pathways,” where we obtain similar benefits like autophagy (natural internal cellular detoxification process) through the pathways of fasting or intense exercise.  We’ll also explain with expert support how fasting and restrictive diets are most beneficial to those with metabolic damage, and less beneficial and potentially risky (of overstressing the organism and prompting undesirable compensatory slowdowns of metabolic, hormonal, or immune function) to active, fit specimens—especially females.  Finally, we quote Primal Health Coach and former podcast guest Ryan Baxter as he provides details on the constrained model of energy expenditure, including new research suggesting the constrained model only applies when you exist in an energy deficit (like a hunter-gatherer), while the additive model (exercise more, burn more calories, get leaner) is more relevant when we have an energy surplus.   TIMESTAMPS: Restrictive diets work because of what they eliminate rather than the magical powers of engaging in a specific eating pattern. Get healthy first. [02:43] Dr. Paul Saladino promotes roots, seeds, stems and leaves. Watch out for plant toxins. [04:53] Restrictive diets benefit most those folks who have the most metabolic damage. [08:02] Can we eat too much protein? [11:40] Dr. Tommy Wood recommends that you eat as much nutritious food as possible, of course, along with moving frequently. [17:02] Females respond differently to fasting, carb restriction, calorie restriction, and time-restricted feeding than males do. [22:56] Lindsay Berra reports that there are almost no incidences of restrictive dieting among elite athletes. [26:09] Whatever direction your food intakes takes, the bottom line is to keep moving and enjoy life. [30:53] When in positive energy balance, when you have enough calories, the relationship between your energy expenditure and your physical activity is additive. [35:19] LINKS: Brad Kearns.com Brad’s Shopping page Mike Mutzel on fasting Ryan Baxter podcast Gabby Reece podcast My Foot is Too Big for the Glass Slipper The Paleo Thyroid Solution Lindsay Berra podcast The Paleo Diet Book Dr. Herman Pontzer Podcast (Energy Expenditure) QUOTES: "If you want to live longer, lift more weights and eat more protein." (Wolf) "Eat as much nutritious food as possible." (Wood) "Reproduction, repair, growth, and locomotion are a zero-sum game." (Pontzer)   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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 my pleasure to introduce a very interesting conversation with Primal Health Coach Ryan Baxter. Ryan is an ordinary guy living a pretty normal life with an everyday job as a software engineer, with two kids, a wife, and a busy family life, but he’s also a fitness enthusiast who works frequently with everyday clients, giving him a lot of street knowledge to share in this episode. We talk about some of these big picture concerns that have been my obsession lately on the show regarding the Energy Balance insights from Jay Feldman and the role of diet in peak performance, recovery, and fat reduction.  Ryan is a self-described data nerd—he even has a metabolic cart in his house (a scientific device that tells you the ratio of carbs to fat you are burning during exercise). We talk about one very interesting thing he has been doing over the last year which has been to consume more daily calories, to the tune of 700 additional calories per day for an entire year. Guess what? His body composition was exactly the same—optimal and under 10% body fat. This opens up the dialogue to call into question or to look at a bigger perspective of the so-called constrained model of energy expenditure. We talk through these insights and how they might apply to, for example, the information Dr. Pontzer has shared on the show about the constrained model of energy expenditure.  Emerging research suggests the constrained model is largely relevant to people in a caloric deficit, such as a hunter gatherer striving to get enough calories a day to survive, versus those of us in the modern world who have caloric abundance. If you are able to access sufficient food to fuel your busy, energetic day, then the constrained model doesn’t apply as much as the not so familiar additive model. In the additive model, if you do consume more calories as Ryan described, you will find ways to become more energetic—and that is a good thing. This allows you to perform good workouts, to build and maintain lean muscle mass and maintain excellent cognitive function all day and turn up all those dials that I talk about to optimize your reproduction, repair, growth and locomotion.  This show will be particularly relevant to those of us who practice extreme devotion to health and fitness and who are experimenting or have experimented with restrictive diets while also pursuing peak performance goals (both fitness and cognitive), as well for anyone wanting to live an energetic, happy, healthy, balanced lifestyle.   TIMESTAMPS: Can you consume vastly more calories and maintain body composition? [01:24]When you burn a lot of energy, you slow down in other areas. [06:40] Today’s elite athlete does six times the energy expenditure of the busiest hunter gatherer. [08:35] The energy balance theory is controversial. Should we eat more carbs? Should we be fasting? [12:42] When Ryan works with his clients, he has found they unintentionally have lost weight even when adding more foods to their diets. [21.23]    The body starts shutting some stuff down if it has to steal energy from somewhere else. [28:35] The constrained model implies that you are going to hit this calorie burning ceiling no matter what you do. [32:47] The entry point is to eliminate processed foods. [37:18] Fasting turns on stress hormones but there are occasions where it is done. [41:09] Everyone should eat the widest range of food they possibly can, according to Ryan. [46:15] Keep an eye on your blood work. Brad’s triglycerides were too low on his last test. [54:22] Only one percent of American males are under 10% or below body fat. [01:09:06]   LINKS: Brad Kearns.com Brad’s Shopping page Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure) Feldman Podcast no. 1 Feldman Podcast no. 2 CGM is a glucose monitor RJB health.coach Ryan Jason Baxter What Ryan eats for Breakfast, Lunch, and Dinner Constrained Model Blog Posts: Part 1 and Part 2 Fat Loss, Building Strength, and Mental Breakthroughs  Ryan’s Blog Sign up for Ryan’s newsletter  RJB Health Coaching Instagram RJB Health Coaching Facebook page Ryan’s Instagram Shiftadapt Test   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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.

In this episode, I will share a bunch of comments from both experts and listeners as I continue to ponder the big picture question of whether healthy fit folks might want to rethink the “obligation” to fast, restrict carbs, restrict eating windows and prioritize fat burning to the extreme—because these trigger survival mechanisms can be possibly too stressful when combined with a devoted athletic regimen as well as hectic, high stress modern life in general. However, we might best frame the discussion into the distinct categories of those who want to reduce excess body fat and those at healthy body composition with peak performance goals. In this show I present the gateway to being prepared to succeed with fat reduction: you must eliminate processed foods and increase all forms of general everyday movement, and not discuss anything else until you have a good groove with these objectives. You’ll learn why Dr. Herman Pontzer claims any diet is essentially a “gimmick,” why it’s impossible to get fat on a clean diet, why most of the benefits of time restricted feeding come from calorie restriction, and how these diets do work if the whole “eat less food, exercise more” idea for sure doesn’t work.   TIMESTAMPS: Fasting, restricting carbs, restricting eating windows all create stress mechanisms. [01:17] People use different diet strategies toward their goal of reducing excess body fat. [03:34] Eating less food and exercising more does not work for fat reduction because your body slows down and your metabolic dials turn down.  [06:52] First eliminate the industrial seed oils. The niche diets are effective largely because of what they eliminate, rather than the magical benefits of what’s comprised in the diet. [09:09] Refined sugars and refined grains, as well as natural plant toxins produce endotoxins in the gut. [12:17] Anything ending in “itis” like colitis, arthritis, gastritis, asthma, allergies, etc. can be associated with plant toxins in your system. [17:53] The best way to get started on the elimination diet would be the 30-day carnivore experiment where you are eating strictly animal foods. [22:26]Diet is one component of being healthy and getting yourself primed for fat reduction. The other stuff is lifestyle related. It is easy to get pushed into over-consumption and have poor sleep habits. [25:26] Long periods of stillness promote chronic inflammation in the body. [29:00] Get healthy first by eliminating the processed foods, the oils, and plant toxins, and your appetite will be regulated. [30:12]   LINKS: Brad Kearns.com Brad’s Shopping page Jay Feldman Podcast no. 1 Jay Feldman Podcast no. 2 Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure) CarnivoreMD2.0 Brad’s Podcast with Dr. Lustig Metabolical   QUOTES:"It is virtually impossible to get fat, to become obese, to continue to add body fat over time if you eat wholesome, healthy, nutritious foods and eliminate processed foods." (Lustig) "It’s not about the calories that you burn, it’s about the movement itself." (Sisson)   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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.

Enjoy a highly informative and inspirational conversation with renowned stem-cell expert and award-winning author, Dr. Joy Kong of the Uplyft Longevity Center in Los Angeles, CA. Dr. Joy discusses her riveting memoir called Tiger of Beijing and her breakthrough stem cell and peptide skin care product called CharaOmni. She discusses a bit of her background, sharing her experiences with trying to leave China and study in the USA, and the incredible logistics and personal hardships she had to endure and overcome to pursue her career in medicine in America. Then you will learn about the wide ranging benefits of stem cell therapy, including details about the scientific effects and various treatment options available. You will also learn about some cutting-edge practices that Dr. Joy uses at her clinic, such as ketamine therapy, peptide treatments, and nitric oxide treatments. The future of medicine is upon us, and it is functional, progressive, integrative, and holistic. Forward thinking leaders like Dr. Joy Kong are leading a revolution! It’s time to transcend the diagnosis-medication-surgery model of today’s Western medicine and learn how stem cell therapy and other innovations can help maximize the benefits of your healthy lifestyle practices.  Dr. Joy Kong is a UCLA-trained, triple board-certified physician, anti-aging and stem cell specialist, educator, and CEO. As the founder of Uplyft Longevity Center in Chatsworth, CA, she focuses her efforts on the prevention of aging, as well as chronic diseases that no one else has been able to heal. She believes that complete healing can only come from looking at the whole person—mind, body, and soul. Learn more at UplyftLongevityCenter.com and CharaOmni.com   TIMESTAMPS: Dr. Kong is a free-thinking physician who has much to say about stem cell therapy. [01:24] Through many difficult attempts, she was determined and finally made it to America. [06:19]If you’re doing something you’re excited about, everything's going to be fine. [12:20] Medicine should be more than diagnosing and prescribing. [15:05] Not much about nutrition was taught in medical school. [18:27] From practicing psychiatry, Joy went into longevity medicine. [21:41] It is difficult to be open to more information. [29:59] What is a stem cell? What are the treatments? [32:05] Do healthy people have the same number of stem cells as unhealthy people the same age? [38:57] Because you are older, your inflammation markers are elevated. There are things you can do to slow down the aging train. [39:36] Do healthy lifestyle practices have any magical effect on stem cells? Is therapy always using others’ stem cells? No. [43:19] Has the stem cell industry movement grown fast? {52:17] Stem cell transplantation is the same as tissue transplant. [55:15] Can any medical doctor do this?  What are the guidelines? [58:34] The implanted cells know exactly what to do. [01:01:59] Joy developed skin care products. So many products on the market today are toxic. [01:03:56] What is ketamine therapy? [01:08:28]   LINKS: Brad Kearns.com Brad’s Shopping page The Primal Prescription American Academy of Anti-Aging Medicine YouTube: Are All MSC's Created Equal?Dr. Joy Kong UplyftLongevityCenter.com Chara Omni Tiger of Beijing book   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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’m pleased to dig into the file and tee up some wonderful Q&A from a most astute group of listeners. This particular show is inspired by a lengthy and compelling email I received from a young listener named Dan Patterson (from way back in 2020)—we had a great exchange in writing and I have been reflecting on the ideas discussed frequently since then, especially on the heels of recording my recent episodes with Jay Feldman. Finally, I get around to addressing this concept of “eat more, move more”—a particularly topical discussion in light of my recent fascination with Jay’s Energy Balance message, as seen in our two interview shows and my four-part series of reflections on the Energy Balance concept as applied to individual peak performance and longevity goals. Dan was only 20 years old when he posed this incredibly astute and progressive idea that maybe maximizing our intake of nutritious foods will in turn help us maximize daily activity levels and in turn promote maximum vitality and longevity. Whether you go all-in on this concept or whether you have a little trouble buying it, it can be helpful to explore the flip side of the pendulum. In our fascination with fasting, carb restriction, and time restricted feeding, and rigid adherence to the ancestral model of living, we may be at times distorting the big picture of how we can optimize healthspan today. In this episode, you will hear Dan and I going back and forth about the potential benefits of a faster metabolism to counter this frequent notion that a slower metabolism will promote longevity, all about the dangers and risks of stacking too many stressors (in particular vigorous exercise and a busy, active, energetic day with calorie restriction, carbohydrate restriction, and time restricted feeding) and why cool hands and feet can be indicative of a slower metabolism.    TIMESTAMPS: Brad elaborates on the idea that fasting turns on stress hormones, as does keto and low carb. [01:15] We must call into question this idea that minimizing caloric intake is going to be directly correlated with longevity. [04:32] Dan Patterson, a listener, talks about the flawed mentality of calories in and calories out.  You cannot exercise away a bad diet. [05:42]  Eat more. Move more. [09:38] If you are eating nutritious foods, it is difficult to put excess weight on. [19:10] How much can we move and how much can we eat? [26:16] Archetypal resting postures added to your day have a great impact on overall health. [27:09] A faster metabolism means faster recovery from injuries. You’re never sick. You’re happier. You’re not irritable. [33:24]     LINKS: Brad Kearns.com Brad’s Shopping page Burn Don’t Just Sit There Mark Sisson Resting Positions   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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’m pleased to welcome Shelby Houlihan to the show, one of the greatest female distance runners in the world. Shelby is the American record holder at 5000m and was in 4th place in the 2019 world championships at 1500m. She’s also an 11-time US national champion and an extraordinary competitor, so you will learn a lot from hearing her talk about her training, focus, dedication and development as an athlete. Unfortunately, Shelby did suffer from a pretty big setback that was both highly publicized and extremely dramatic. You will hear the disturbing details of her doping violation—and while Shelby sees it as an ordeal that has helped her grow as a person overall, there was a tremendous injustice heaped upon her by the anti-doping authorities in global sport, which will be revealed in this episode. While it is acknowledged that we have a massive problem in modern sports (one we have had for decades) when it comes to doping and cheating, as you will hear in this show, it is completely undisputed that the ingestion of this banned substance (which was found in mere trace amounts) did not confer a performance advantage—yet she received a four-year long ban! You will hear the truth about her experience with the legal system, not receiving due process and having to empty her bank accounts to defend herself, and how she has dealt with this challenging situation by using it as a way to grow as a person and learn how to remain positive regardless of external circumstances.   TIMESTAMPS: Shelby Houlihan, today’s guest, will be talking about her career and also how the anti-doping organizations disrupted her career. [01:17] On the road to being one of the best runners in the world, Shelby hit a major bump in the road, a burrito from a food truck! [06:51] What are the steps for anti-doping procedures? It is hard to trust the system. [17:29] People question Shelby’s integrity. She is the one who has the burden of proof of her innocence. [19:32] All the agencies and all the arbitrators she went before agreed that the amount of this substance did not affect her performance. [31:57] She felt so helpless through this long ordeal. [36:26] Are the people who work in the field of anti-doping fair? [41:41] How does Shelby manage day to day life in this adversity? [44:16] The hardest part is doing workouts by herself. [55:59] What is she not allowed to do while under ban? [01:02:06] What is Shelby’s opinion about the state of competitors cheating? Are people breaking records legitimately?  [01:07:02] This has been a year of personal growth for Shelby. [01:11:51] Is Shelby confident that she will not be past her prime when she returns and how is she surviving the losses? [01:15:43]   LINKS: Brad Kearns.com Brad’s Shopping page Shelby Houlihan statement after ban ClearShelby.com Donate to Shelby's legal defense here Shelby winning US National Championship 1500m   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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 fitness suggestions for anti-aging, part 3! We got into it in parts 1 and 2 and covered a variety of important topics, citing some of the great leaders in this space like Dr. Howard Luks, Dr. Peter Attia, Mark Sisson, Rob Wolf, Dr. Doug McGuff, Dr. Craig Marker, and Jay Feldman. We previously covered different types of fitness activities, talking about aerobic conditioning and how it is intertwined with increasing all forms of general everyday movement, then resistance exercise, touching on various strategies and ideas like Dr. Doug McGuff’s wonderful big 5 workout that I’ve become a big fan of, as well as some other aspects of high intensity training—the benefits and also the way to conduct these workouts properly, as well as how powerful the preservation of fitness and lean muscle mass and aerobic conditioning is for anti-aging. Another key point made was the importance of working on your balance, mobility, and flexibility, and why visceral fat is a sign of metabolic dysfunction, declining fitness and declining hormone status. We also did a quick overview of some diet and supplementing objectives, which we’ll be getting into in more detail in this show as we discuss the best strategies for anti-aging. To listen to part 1, click here, and here for part 2.   TIMESTAMPS: This show will cover diet and supplementing in detail, and then some closing comments to wrap it all up and age gracefully. [02:38] Dr. Saladino recommends the protein intake of one gram per pound of body weight. What makes you hungry, is you are not getting your protein needs met. [03:41] Dr. Saladino also recommends getting one gram per pound of body weight in fat. [08:56] Carbohydrate is probably the most controversial and disputed element of diet optimization.  [11:40] It's a great idea to just go by your appetite and be sure that you're preparing ample quantities of nutrient dense, highly satisfying, enjoyable meals. [14:07] Do we need to supplement to complete our dietary requirements? [17:00] Creatine is very important. It goes directly to supporting your cellular production. [26:34] Animal organ supplements are really a source of food. Liver is one of the best nutrient-dense foods. [30:39] After covering exercise, diet and supplements, we need to remind you of the importance of sleep, rest, restoration and downtime. [34:00] The expectations society puts on the modern woman can result in high rates of anxiety and depression. [37:23] Magnesium is important and is lacking in today’s modern diet. [39:25] Set yourself up for success. [43:48]   LINKS: Brad Kearns.com Brad’s Shopping page Podcast with Dr. Naiman Keto Reset Diet Creatine Bordeaux Kitchen Ancestral Supplements The Sleep Revolution Podcast with John Gray, No. 1 Podcast with John Gray, No. 2 MagBreakthrough.com Butcher Box   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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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.