The B.rad Podcast

Get ready for a very positive and enthusiastic guest, Dave Sherwin—a longtime promoter of health, weight loss, vitality and peak performance. Dave is a lifelong golfer and former competitive basketball player who has done incredible competitions like Spartan Beast (which he completed in four hours!) and is blazing that trail in his 50s for continued peak performance and vitality. A dedicated practitioner of mindfulness and meditation, Dave also has a program called the “Dirobi UnDiet”, which is a strategy to lose weight away from the tired and often criticized methods of crash dieting, eating less and exercising more, etc.—in short, a more mindful approach to weight loss. He also has a cool program involving supplements, shares a lot of free, great advice on his website, and hosts a fantastic health podcast, which I’ll be making an appearance on soon, so stay tuned for that!  In this episode, we have a lively conversation about pursuing athletic goals and making age appropriate adjustments to your regimen and goal setting so that your pursuits can align with your health and longevity, rather than compromise them—which is unfortunately common and easy to let happen when you have that misplaced competitive intensity and you’re getting older, but thinking that you’re still younger, so you keep doing some of the more extreme stuff that really is more of a young person’s game. Instead, we want to modify and recalibrate but still keep that competitive edge going. Enjoy this motivating and inspiring conversation with Dave Sherwin and stay tuned for my appearance on the Dirobi Health show!   TIMESTAMPS: With today’s guest, Brad will explore making age-appropriate adjustments with your athletic goals. [01:15] Golf can be more exercise than you think, of course, if you walk, instead of ride in a cart. [05:10]    The young child being introduced to sports can be transformative in helping them becoming a better person with teamwork, and developing the confidence to develop into a real healthy athlete.  [10:46] Around age 40, you may have to rethink your exercise protocol…..even become an endurance athlete. [15:11] Achieving something in health and fitness can have a profound impact on your life. [21:10] Get a buddy to do things with helps.  You don’t have to go into competition. [23:54] Keeping muscle strength up is a critical part of longevity. CrossFit is one way to get the entire body fit. [26:46] You are headed for wheelchairs by default in today’s world, if you are not doing something about it. Mobility, strength, flexibility, endurance, great nutrition together is your goal. [34:17] When you eat and how you eat is actually the first thing to adjust before we talk about what you eat. [38:41] Getting 7 to 9 hours of sleep is what most sleep experts recommend. [42:52] Niche diets are not the best way to look at this. Make sure the carbs you are eating are healthy. [51:53] It is normal to have a treat on occasion.  The trouble is, in our society, we have too many treats. [59:06] When purchasing chocolate, if you spend under $3.00, you are supporting child labor and poorly produced products. You should expect to pay around $3.00 or more per ounce. [01:01:04] It is important, when buying eggs, to think about the chickens, how they are raised, what they eat and that they are not full of chemicals. Same with purchasing meat.  Be diligent in your selections.  [01:05:06] The stress level in our society is hard to adapt to from our ancestral life and we can’t go back! [01:15:39]   LINKS: Brad Kearns.com Brad’s Shopping page Dirobi Un-diet Body for Life Becoming a Supple Leopard How to find local beef The Marvelous Pigness of Pigs Carnivore Scores Rood Ranking 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.

In the final part of this four-part series, we consider whether we have too much or too little stress in life. Indeed, some folks would benefit from eating less frequently, loading the muscles with resistance, moving more in daily life, and tackling challenging physical fitness goals. On the other hand, most of us endure too much of the wrong kinds of chronic stress. This includes psychological stress with rumination, consuming nutrient-deficient food or causing metabolic disruption, consuming plant toxins causing gut and autoimmune issues, not moving or exercising enough, exercising too much, and having stressful work circumstances and interpersonal relationships. We’ll cover Dr. Hans Selye's General Adaptation Theory of stress and learn that the fight or flight response is identical regardless of the nature of the stressor/stimulus. It goes like this: Alarm, Resistance, Exhaustion. Sound familiar? We end with some reasonable insights to make sense of it all, including my off-line consult with #listentotheSisson to emphasize the importance of individuality and a careful calibration of all of your life stress factors. I relate my own scoreboard of stress factors and steps I’m taking to better manage (kinder, gentler approach to high intensity workouts), revelations from my recent blood test results, and how we all might optimize further with a strategic approach to exercise stress and careful attention to not stacking too many stress factors together.  As Dr. Paul Saladino likes to say, what we are striving for here is to ascend from level 5 to level 7, or from level 7 to level 9. We must acknowledge that we don’t even know what level we’re at without exploring further and remaining constantly open-minded to new tweaks and revisions of our health practices.  Click here to listen to part 1, part 2, and part 3 of this 4-part series.   TIMESTAMPS: In recapping the previous shows, Brad talks about Jay Feldman’s premise that fasting causes stress hormones. [01:16] Protein is not burned for energy except in dire starvation circumstances. [03:38] We have been learning that too strict on the low carb intake, can lead to problems, so some of the least offensive plant foods like honey and fruit are good. [05:54] Dr. Paul Saladino recommends one gram per pound of body weight in daily protein, and also one gram per pound of body weight in natural fats. [07:15] The brain is believed to need around 50 grams of glucose every day. [09:06] Be careful about stacking too many assorted stressors to metabolism and cellular function. [12:06] What doesn’t kill me, makes me stronger………or maybe not! [15:37] Don’t forget the chronic stressors in our everyday life like our constant exposure to technology. [21:44] After being in a chronic alarm stage, comes the resistance stage. After that is exhaustion. [24:51] Take a gentle approach, if you are not very active, by vow to move more every day and eat more foods that are natural, and improve your sleep habits. [29:01] Ask yourself how many stressors are in your life.  How can you remove or at least lessen them? [32:35] Among elite athletes, there is very little incidents of extreme dieting or extreme biohacking. [35:41] Now that Brad has changed his morning food intake, his hunger is more apparent.  When he was used to fasting, his body didn’t feel hungry. [41:33] When looking at your bloodwork, the most important reading is the value of triglycerides to HDL ratio for heart disease risk factor. [46:10] It is extremely dangerous to go into the extreme mode of biohacking, progressive health practices. Just because we can do it, doesn’t mean it’s healthy. [50:06] For exercise, be kinder, gentler and avoid fatigue and injury. [54:24] Doug McGruff’s suggestion to increase muscle strength is to go to the gym and perform five functional full-body exercises….a single set to failure. [59:38] Cold exposure has so many benefits for your health and well-being. Also Sauna and, of course, sufficient sleep.  [01:01:53]   LINKS: Brad Kearns.com Brad’s Shopping page Podcast with Jay Feldman, no. 1 Podcast with Jay Feldman, no 2 Brian Liver King Johnson Podcast with Dr. Ron Sinha HIIT vs. HIRT Lindsay Berra Podcast Podcast with Debbie Potts Metabolical RunningTechnique Drills on YouTube Brad Kearns’s Morning Routine Brad’s Morning Routine Course OsteoStrong Brad’s Cold Exposure Podcast with Dr. Lembke Energy Balance Podcast   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.

Today’s hard-hitting episode, a rebroadcast of a show with my friend and leading world expert on ancestral living Dr. Cate Shanahan, will have you reconsidering the efficacy and necessity of many conventional cancer treatments, especially when you hear Dr. Cate’s explanation of what she would do if she received a cancer diagnosis tomorrow (and the answer will probably surprise you!). Referencing the work of Dr. Thomas Seyfried, Dr. Cate explains in this episode that cancer is actually a metabolic disease, rather than a genetic disease. This implies that instead of aggressive chemo and radiation treatments designed to attack cancer at the genetic level, dietary modification could be the most effective strategy. This aligns with the Warburg Effect principle, which suggests cancer cells feed preferentially on glucose over regular cells. The idea is that starving cancer cells of glucose with fasting and ketogenic eating patterns makes it possible to shrink tumors and heal. To put it simply, metabolic diseases are most effectively treated through metabolic treatments— there is another avenue you can take to prevent and/or minimize your cancer risk, as Dr. Cate explains during this show.   TIMESTAMPS: There is another avenue to explore when you get a cancer diagnosis. [01:46] Cancer is a metabolic disease rather than a genetic disease. [03:46] The Warburg Effect observes that cancer cells feed preferentially on glucose. [08:46] What is Dr. Cate’s new job that brought her to Florida? She left the hospital job because her main interest is keeping people healthy.  [10:47] The current system is not keeping people healthy. It boils down to the primary care doctor. [18:32] There is a new method of primary care which can be a more personal relationship with the patient and save money.  [23:33] False positives can be deadly. There are many different ways to look at what cancer is. [24:45] There was much good research in the 1930’s and 1940’s learning about cancer and much of that has been forgotten. [32:46] If Brad got a cancer diagnosis today, the first thing she would suggest he do, would be Go over the diet to see if he were doing something wrong and watch a video by Dr. Seyfried. [36:32] Are all cancers the same? They are all downstream from metabolism. [43:12] Doctors who are studying cancers have varied opinions on the frequency of testing. [48:39] People are so confused. Who do you listen to? [50:09] The four pillars of human nutrition are fresh foods, fermented foods, meat on the bone, and organ meats. [52:05] Other than diet, we still must look at daily movement and good sleep habits. The vegetable oils promote cancer. [56:47] Canola oil is molecularly unstable and when you have too much of it in your diet, it destabilizes the DNA in your body. [01:00:02]Would it be undisputed that a dietary modification leading to increased HDL and reduced triglycerides is a positive? What do we learn from our blood chemistry?  [01:09:00]   LINKS: Brad Kearns.com Brad’s Shopping page Paleo Clinic in Hungary Warburg Effect Deep Nutrition Dr. Cate Shanahan ABC Fine Wines and Spirits Primal Prescription Cancer is a Metabolic Disease The Fatburn Fix Biology of Belief Ageless Body, Timeless Mind Ancestral Supplements   QUOTES: "You could have a hard drive that has a glitch, but if you have a really good operating system, you’d never know it." "If you assume cancer is a death sentence, you will over diagnose and over treat it." "30 to 40% of the average person’s daily calories come from what I have to call “non-food” sources of carbs and fat, and those things promote cancer."   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.

In part three of this four-part series, I pose the important question of whether healthy, fit, athletic types might not need to indulge in fasting, keto, low-carb, low-fat, time restricted feeding and other so-called hormetic dietary stressors when we have “redundant pathways” we can access to optimize metabolic and cellular function.  Similarly, let’s throw in the recommendation popularized by carnivore advocates like Dr. Paul Saladino about whether we need to indulge in plant hormesis from high toxin plant foods to prompt an anti-inflammatory and/or antioxidant response when we can indulge in environmental hormesis like cold or heat therapy to prompt the same hormonal benefits with no side effects.  Of course it’s all about balance and we don’t want to discount the many scientifically validated benefits of diets like keto, but it’s worth reflecting on the best uses and strategies of the tools we have at our disposal to achieve energy balance and stress optimization and peak performance.  In my personal example which I detail in the show, I must be careful stacking my assorted stressors: High intensity workouts (including frequently over-exerting myself at high intensity workouts by mistake and paying the price later) Being in the 55+ age group while doing said high intensity workouts Playing around with dietary strategies that prompt stress hormones, including fasting and carb restriction Playing around with hormetic stressors/biohacks like cold exposure and sauna exposure to potential excess Factoring in all other forms of stress in hectic, high-stress modern life This show ends with some great marching orders to get everything dialed in and set yourself up for success and healthy energy balance. I’ll relate the experiment I’ve been performing for over a month of a morning fruit bowl and a giant protein-liver-fruit superfuel smoothie (instead of fasting for a while or nibbling on dark chocolate), and increasing carb and caloric intake in general—inspired by Jay Feldman and Mike Fave and the Energy Balance Podcast.  Here's a compelling quote from Jay Feldman's blog: “If we have an energy surplus, we adapt by increasing the amount of energy we use, which improves the functioning of our brain, digestive system, immune system, and other high-level functions. Our body will also favor energy production in place of fuel conservation, which allows us to further improve these functions and increases the pool of energy that we can draw from when we experience minor stressors, which then reduces harmful adaptations.”   TIMESTAMPS: In the first two parts of the Energy Balance podcasts, Brad reviewed the idea that fasting carb restriction, keto etc. can prompt stress response, and it is possible to overdo it. [01:20] As a consequence of over training, many biological functions suffer. And a diet of nutrient deficient foods inhibits your body from producing energy. [03:51] Do healthy fit athletes really need fasting and carb restriction?  [08:38] If you are going on a long fast, it really prompts increased psychological pleasure when it does come time to sit down to a meal. [17:28] If you don’t try these things properly, you can crash and burn. Brad has learned a lesson by loosening the purse strings on his carb restriction. [19:51] If you want to improve your dietary nutrient density and minimize your exposure to adverse ingredients, such as the high levels of polyunsaturated oils in feedlot animals like chicken, pork and turkey, you would transition over to more red meat and LESS chicken and pork and turkey. And be careful of the seafood you eat. [25:03] As we age, we can learn to handle our stress less because of wisdom and experience. Everything is going to be okay.  [30:09] When we have an energy deficit, our body reacts with a generalized response called the stress response, which is primarily characterized by the release of stress hormones. [33:43] If we instead have an energy surplus, we adapt by increasing the amount of energy we use.[40:13] Brad talks about the confusion these theories bring.  They are controversial, but interesting and compelling, needing more research. [44:54] The bottom line is a diet not restricting yourself in the name of improving, but instead being sensible choosing wholesome, healthy, nutritious foods. Find foods you enjoy. [47:49] When you provide your body with adequate resources and minimal energy demands, it adapts by increasing energy availability, allowing it to thrive and maximize its capabilities. [51:01] Weigh yourself every day.  If you are on the upper end of your range, you can probably increase the workout output.  If you are on the lower end, it might be time to focus on increased replenishment. [54:11] Brad discusses the optimal readings for the next time you get your blood tested. [56:07] When looking at a group of world’s elite athletes in all the sports, generally they are paying attention to getting rid of the junk food as their main diet strategy. [01:01:14] The essence of aging gracefully is to maintain your muscle mass. [01:07:00]   LINKS: Brad Kearns.com Brad’s Shopping page Brad Kearns’s Morning Routine Energy Balance/Stress Optimization, Part 1 Energy Balance/Stress Optimization, Part 2 Podcast with Dr. Casey Means Brian Liver King Johnson Carnivore Scores Rood Ranking Butcher Box Beauty Counter Body by Science Burn Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure)   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 a pleasure to bring back my friend and favored podcast guest Dr. Craig Marker for a third show. A prominent figure in the strength training world, his epic article HIIT vs HIRT was also, in my opinion, one of the best things published in decades to help us frame our high intensity workouts—and these days, a lot of people are talking about it and using the term “HIRT”, which is great to see. We’ve talked a lot about training in the past, so this is a really fun show since we get to go off in different directions, many of them informed by Dr. Craig’s day career as a psychologist at Mercer University in Atlanta.  We’ll be talking about resilience and how to bounce back from post-traumatic stress disorder, and there will be some surprises and controversial assertions in this episode that might help you as a parent, or just as a person who is trying to do their best to be competitive, while also maintaining focus on the process and balancing those disparate goals. We also talk about exercise, training, and designing appropriate workouts as people in the 50+ category—people who are still trying to perform magnificent athletic feats while feeling that frustration of your body taking longer to recover, while still trying to dial in workouts that allow you to hit that sweet spot of getting great fitness stimulation without comprising recovery and longevity—a big challenge indeed, but I love this healthy perspective from Dr. Craig, who said: “I don’t have all the answers here, we have got to keep figuring it out.”    TIMESTAMPS: Popular dietary practices fall into place with people who are generally metabolically healthy, fit, good blood markers. Do we need to change that? [03:46] It is so easy to overdo exercise when you push yourself without acknowledging the importance of finding the proper balance of stressors. [06:19] Your body has to be prepared for whatever you are doing. It doesn’t need confusion.  [09:37]What does Craig think about that common commentary that we are obligated to fit in this so-called zone two at comfortable pace cardio if we want to get a full report card as an all -around fitness enthusiast? [12:41] When there are so many levels of activities and goals individuals engage in, talking about eating strategy gets confusing. [16:28] The pendulum effect seems to be a natural pattern with people who have had a stressful incident.  They go back naturally after a bit of time. It’s a natural immune response. [20:53] Some cultures say you need to be happy all the time and others have the opposite idea. [28:41] People are afraid to make mistakes, however, we learn much from our mistakes. [32:15] The hardest thing about being a parent is letting the kids learn from mistakes. We want to protect them. [34:12] Accept yourself before changing.  [36:24] How can we negotiate the appropriate loading of challenges and progressing with our fitness?  [39:35] Warm up and prepare properly always. [49:14]   LINKS: Brad Kearns.com Brad’s Shopping page Jogging 2.0 YouTube Dopamine Nation The Big Leap   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 part 2 of this four-part presentation reflecting on the foundational assumptions of energy balance and stress optimization. These shows are inspired by the great work of Jay Feldman and Mike Fave on the Energy Balance Podcast so please listen to part 1, to my interview with Jay Feldman, and to the Energy Balance Podcast. In this show we put to bed once and for all our widespread misunderstanding of calories in-calories out in favor of the three-part truth of: caloric consumption, calories burned for energy, and calories stored. I'll cover a variety of interesting topics like the Minnesota Starvation Experiment, the great points and some of the flaws of Blue Zones research, a lifestyle-related longevity secret of the Okinawans called ikigai (a strong sense of life purpose) and moai (a strong small group of lifelong friends), how I aspire to race the 100 meters at age 100, and a possible fresh new perspective on how to eat for longevity.  Here is a compelling quote from Jay Feldman's blog: "Considering that adaptations to stress and damage don’t improve our health, stress and damage are cumulative, and that the benefits of environmental stimuli are due to their specific effects rather than the stress they cause, hormesis would be best characterized as an extreme misrepresentation of the interaction between the organism and its environment.”   TIMESTAMPS: Fasting carb restriction, calorie restriction, ketogenic eating all starve the cells of energy as does intense exercise. [01:08] If you burn more calories during devoted exercise, your body is going to make an assortment of compensations to conserve energy. [05:06] Eating less and exercising more is ineffective. Certain foods are very inappropriate for energy utilization. [09:45] The industrial seed oils are pervasive in our kitchens, restaurants, and markets. [13:11] Dr. Lustig contends that if you ditch processed foods and emphasize wholesome, nutritious foods, it is virtually impossible to get fat! [15:23]You're going to be prompted to overeat if you are not getting your protein needs met by nutrient dense high protein foods. [20:21] Calories do different things when they are consumed, but they aren’t necessarily burned. [21:22]If you're bad at burning energy, that's when you start to get into the realm of cancer, heart disease, diabetes, Alzheimer's dementia related conditions, especially in the brain. [26:46] Move more, get good sleep, and learn to manage stress appropriately. [30:32] When you are over exercising, you are probably achieving a temporary unsustainable stress hormone spike to release stored energy and perform, until we get too tired to do so. You can't aspire to anything related to diet transformation or body transformation until you are truly healthy. [33:51]Could this mean that a faster metabolism promotes longevity rather than what we've heard with the ancestral health and the progressive health movement that a slower metabolism, calorie restriction, metabolic efficiency are the key promoters of longevity? [37:54]    In the Minnesota Starvation Study from the 1940s, calorie deprivation showed significant decreases in strength, stamina, body temperature, heart rate, and sex drive in the subjects. [42:54] There is no justification for ever eating junk food, even if you are a high-calorie-burning athlete. [48:07] Brad talks about the longevity studies from the Blue Zones around the world.  He describes many of the Japanese lifestyle goals that are attributed to long healthy life. [50:57]    In closing, Brad outlines the points he has been making about reducing the stress in your life, exercising appropriately, and avoiding unhealthy foods. [56:34]   LINKS: Brad Kearns.com Brad’s Shopping page Burn Podcast with Dr. Pontzer Podcast with Dr. Lustig Carnivore Scores Rood Ranking P.E.Diet Minnesota Starvation Experiment Saladino review podcast   QUOTES: "Gluttony and sloth are not the causes of obesity, they are the symptoms of obesity." (Taubes)   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 time for the hurricane! My good friend and frequent podcast guest Dave Rossi, author of the wonderful book The Imperative Habit, returns for a fifth appearance on the B.rad podcast. Trust me, by the time this episode is over, you’re going to feel compelled to buy his book, as you’re going to hear some awesome insights and cause for reflection in this fast moving episode. If you haven’t heard previous shows with Dave, he’s a Silicon Valley based businessman who has become quite a guru in the spiritual field in addition to writing a very well-received book, The Imperative Habit. In this episode, Dave and I talk about the most effective strategies for long-term weight loss (something Dave is very familiar with as he once successfully dropped 50 pounds) and how to stay aligned with your health goals by coming at the challenge from the mindset component. We talk about the placebo effect—how it’s real and actually quite powerful, as well as why Dave says it is imperative today to build good habits and overcome the constant temptation of instant gratification dopamine-triggering pleasures and indulgences. Dave also details a kinder, gentler approach to goal setting where you make a choice to live healthily and do things that feel good instead of the “struggle and suffer” approach that is unfortunately too common, and much more—get ready for the hurricane!   TIMESTAMPS: The mindset influences how you set your goals. It can make or break your progress. [01:06] If you are a marathoner and you love it, you will have a different physiological response than if you hate what you are doing. It’s like the placebo effect. [07:31] If you hear a podcast explaining why vegetables are not good for you, your mind can kick in and the vegetables you used to love, suddenly become unappetizing. [15:23] There is no shortcut to get the body that you want. [19:18] If your goal is to gain something, it probably won’t be authentic. [24:52] A choice of what you want to do versus what you don’t want to do is choice versus willpower. And willpower gets stronger when we are stressed. [29:49] Sugar is bad for me. I make the choice to have a healthy body as opposed to enjoying the pleasure of the dessert. [35:36] You have to enjoy the journey that you are taking in order to get to that end game. [38:25] If you are over exercising, you are going to turn down all kinds of other flames and feel more tired, more hungry, more apt to store, store fat rather than burn it. [42:02] To lose weight, you have to have the power of choice to figure out what works for you. [44:43] You can be fit, but not healthy. [48:31] When you look at lifestyle as thoughts, emotions, food, activities, relationships, your lifestyle will have a corresponding body. [50:10] Dave lost 50 to 60 pounds.  Brad asks, what was the trigger that made it happen? [52:36] Develop the practice of the ability to say no to bodily urges. The food no longer has power. [01:00:27]   LINKS:    Brad Kearns.com Brad’s Shopping page The Imperative Habit Dopamine Nation Jay Feldman Podcast no. 1 Jay Feldman Podcast no. 2 Burn The Hacking of the American Mind   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 Part 1 of a four-part presentation relating to the extremely compelling title. Indeed, I have been reflecting upon some of the foundational elements of progressive/ancestral health—calling them into question since my first exposure to Jay Feldman of the Energy Balance Podcast and my recent interview with him for the B.rad podcast. One of Jay’s assertions has been haunting me for over a month since he said it to Ben Greenfield on their podcast interview: “Fasting turns on stress hormones.” This is such an obvious observation but I have failed to put it into proper context for reflection until recently. Could it be that our devotion to athletic performance, healthy eating, and anti-aging could easily drift overboard such that the vaunted “hormetic stressors” fail to deliver the adaptive benefits they promise? On that topic, I brazenly question the extreme health practices of my main man Brian “Liver King” Johnson in a blatant attempt to draw in more listeners. Liver King is the king of ancestral living and doing a great job promoting the importance of hard work, sacrifice and challenging the body in order to regain the ancestral fighting spirit that’s been lost in modern life. Could his amazing training regimen, cold exposure, and quarterly 5-day fasting regimen be unnecessary from a physical fitness perspective alone? Perhaps, but he is diligent in emphasizing the psychological benefits of challenging the mind and body with peak performance endeavors.  Here is a pretty heavy and potentially controversial quote from Jay Feldman to whet your appetite about what's coming in the four-part presentation: “Low-carb, ketogenic, and carnivore diets, which mimic the fasted state (also called the starvation state), cause considerable amounts of stress...and are generally a terrible idea {holy crap Jay!}.... But, like fasting, the benefits from these diets can largely be attributed to reductions in gut irritation rather than stress, because many of the irritating, hard-to-digest foods that would lead to increased endotoxin production are carbohydrates, and these types of foods are avoided on these diets.”   TIMESTAMPS: We are calling into question some of the foundational elements of progressive and ancestral health movement. [01:05] Are todays’ athletes, who are breaking records, compromising their health and longevity? [03:15] Fasting promotes stress hormones. [04:18] Adaptations to stress and damage don’t actually improve our health. [07:44] You have to be really careful in managing your hermetic stress levels, especially as you are getting older. [16:57] We would all benefit from a more varied temperature experience. [19:12] When you participate in an extended fast, in many ways, it is equivalent to an intense workout. [24:14] Brad talks about realizing that his recent workout combining a cold plunge with an intense workout caused him a problem. [27:19]   LINKS: Brad Kearns.com Brad’s Shopping page Energy Balance podcast Brian Liver King Johnson Podcast with Anna Lembke Podcast with Paul Saladino   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.

Get ready for a lively podcast on all aspects of sports with the one and only Lindsay Berra, host of the Food of the Gods podcast, longtime sports journalist across an incredible variety of sports, and longtime athlete in an amazing variety of sports as well.  Lindsay first established herself as an authority on baseball fitness and injuries through her five-year long position at MajorLeagueBaseball.com, she then transitioned into a long career as a senior writer for ESPN magazine for 13 years—the highest level of sports journalism where she covered ice hockey, baseball, and three Olympic Games, among many others. We touch on topics such as golf legend and O.G. fitness freak Gary Player to whether the Dodgers should have pulled Clayton Kershaw during a perfect game to save his arm. Lindsay talks about her current passion for golf and tennis, reveals she was the Captain of her high school’s boys hockey team, and offers an amazing assortment of insights on training technology and methods used today in sports. Not only Lindsay has interviewed so many cool people—from auto racers to baseball players to Olympic athletes—but she also happens to be the oldest grandchild of Yogi and Carmen Berra, so expect to hear quite a few sensational Yogi Berra quotes that feature both his trademark humor and malaprop as well as profound life observations. My personal favorite Yogi quote is: “Baseball is 80 percent mental. The other half is physical.”   LINKS: Brad Kearns.com Brad’s Shopping page Foodofthegodspodcast.com/about-lindsay Lindsay's Instagram   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.

“Try something that’s a little difficult, a little out of your comfort zone, and you’ll get better and better each day.” Even incredible feats like 10K runs and half marathons do not have a high demand for advanced balance skills, so throwing in some basic workouts and integrating them into your fitness routine in order to hone your balancing skills is a key fitness strategy for anti-aging, one that will be discussed in detail in this episode. Since these exercises aren’t time-consuming or strenuous, they don’t interfere with the energy expenditure that you put out towards other goals/endeavors, and while they are challenging, they’re also super fun to do, especially because they give you the opportunity to strive towards getting better at something. For example, if you’re one of those people who often hoists a heavy bar and is putting a lot of weight on your back, why don’t you try putting one leg on an elevated surface (the Bulgarian split squat) and squatting down on a single leg without even adding any weight at all? Just simply performing that move for let’s say, 12 reps….you might even be sore the next day! I’ve experienced this myself—performing a nice set of squats with heavy weight, but then after switching over to one leg squats, well, all bets are off! But building new skills is important—especially your ability to do exercises one leg at a time, because most athletic/fitness and everyday activities are performed one leg at a time (walking, running, jumping).  In contrast, a lot of stuff we do in daily life (athletic, fitness, even work related) is done with two arms at a time—we lift things with two hands, we carry things frequently with two hands, but one leg at a time seems to be the prevailing athletic and fitness endeavor—however we don’t work at one leg at a time too often. If you look through my Morning Routine online course, you’ll see I have included some interesting balancing challenges in there, and it’s kind of fun to reflect on what I’ve noticed from a daily practice of doing exercises—I am getting a tiny bit better, but when I step on that soft 2.5 inch pad and try to balance on one leg for a count of 60, while it’s not stenegous to my muscles, I’ve realized it’s much more of a challenge to the brain. Whenever I step off, I feel a sense of central nervous system fatigue from simply concentrating so hard! So giving your brain a little challenge like this is super helpful, and I would contend, translates directly to all manner of not only fitness endeavors, but cognitive endeavors too. There is a huge need for an emphasis on balance training in fitness—just see this Dr. Luks article about the importance of balance training and why, for the elderly, each fall becomes progressively harder to recover from—as scary as it sounds, sadly 50% of people who fall die within a year of suffering a hip fracture. So minimizing our risk of falling is an integral healthy aging practice, especially as it helps dramatically accelerate both the speed and success of our recovery, if we do end up falling—because we head into an unfortunate situation fully loaded with all the positive, helpful attributes that can help us, instead of going into something with frailty. And interestingly, as I mentioned in the previous show, the senior citizen age group has the highest rate of improvement from strength training than any other age group!  When you have a great commitment to health and fitness in your young years and decades, you will induce epigenetic changes that will affect your lifespan, according to Dr. Luks. So an athletic youth spent building muscle mass, doing explosive efforts and working on balance, will imprint into your genes that you are an athletic person, and you will hold onto these attributes—even if you slip and fall off as you get older. Once it’s time to turn it back on and return to the gym, court, etc, you'll be much more adaptable. And of course, exercise leads to some of these genes being turned on, and some of these genes can decrease your risk for cardiovascular disease, premature aging, neurocognitive decline, and so on. Remember: it is never too late to start, no matter where you’re starting from. Also, it’s never too early to start (something important to emphasize nowadays since today’s youth is less active than ever thanks to modern life and technology, which has eliminated a lot of the built-in activity that used to be a necessary part of modern life).  Check out my YouTube channel for jumping drill videos and other balance training content, and my Morning Routine Online course here.    TIMESTAMPS: Do something out of your comfort zone. One leg at a time seems to be the prevailing athletic fitness endeavor, but we don’t usually practice that. [00:19] After falling, the success of your recovery and the speed of your recovery is going to be dramatically accelerated because you went into the misfortune fully loaded with all the attributes rather than going into something with frailty. [03:09] It’s never too late to get in shape and it’s never too early.  Today’s youth are much less active than their predecessors. [07:37] What exercises are good to improve balance? [09:46] Flexibility and mobility work will add to your fitness goals. [12:04] What will happen to me if I don’t stay fit? The presence of visceral fat is indicative of all kinds of other problems under the hood. [15:22] If you step on the scale to monitor your health, realize you have a natural fluctuation of around four to five pounds. [22:54] Chronic sitting and chronic consumption of heavily processed foods promotes chronic inflammation. Also, plastics touching our food causes inflammation. [26:03] Anything you put on your skin goes right into your bloodstream. Read the labels. [28:04] It is not safe to ride bicycles on the streets dodging vehicles. Wear gaudy clothing if you are on bikes. [32:42] Air pollution surrounds us. [35:22]The accumulation of the little spare tire is a reliable sign of adverse lifestyle practices for both males and females. [37:18] The most important thing to look for in your blood chemistry is the triglyceride to HDL ratio. [40:22] It is always important to be reminded of the dietary recommendations Brad presents. Remove all industrial seed oils from your cupboard.  [43:39] We don’t need to accept discomfort after eating something. Learn what your body can tolerate and what it cannot.  [50:34] There are many benefits from fasting, but don’t forget that it is a stress response. [56:04]   LINKS: Brad Kearns.com Brad’s Shopping page Brad Kearns’s Morning Routine Brad’s First Simpler Morning Routine Drinking bird exercise 4 essential bodyweight single-leg exercises Jumping exercises Melanie Avalon podcast on cosmetics BeautyCounter.com Rear View Mirrors for cyclist Podcast with Jay Feldman no. 1 Podcast with Jay Feldman no. 2   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.