The B.rad Podcast

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.

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.