The B.rad Podcast

In part two, I continue talking about the most effective lifestyle changes we can make to minimize disease risk factors.Part one of this show focused on the benefits of getting regular blood work done and what to specifically look out for in blood tests, as well as the importance of glucose monitoring and tracking testosterone frequently. I also shared some of the best ways to track cardiovascular disease risk and this week, we’re picking up where we left off. The episode starts with some more important information related to blood work and testosterone levels, which then segues into the topic of optimizing sauna use. I also discuss the ideal ways to help your body recover from workouts and the best exercises for building greater androgen receptor density (as well as why this plays a big role in male hormone health).TIMESTAMPS:It is important to get a good look at your blood going beyond the perfunctory annual exam. [01:29]Be sure to get your testosterone level checked regularly. The higher the count, the better. [02:35]If you have greater androgen receptor density then you can thrive on a lower testosterone level.  You build that with strength training. [06:33]Often there is misunderstanding about free testosterone vs. bound testosterone. [07:41]Testosterone is also extremely important for female health and vitality. [09:46]The digital stimulation that happens at night, such as watching TV or working on the computer, are things that spike cortisol and make it more difficult for transition into restful sleep. [14:25]There are many other lifestyle things beside poor sleep that can harm your health that you are unaware of.  This includes ingesting plastic, living in pollution. [18:46]Sauna provides wonderful benefits for many of your ailments. The goal is to sweat profusely. [21:58]Clean up your home environment by using eco-friendly cleaning products. [24:54]Look at your evening habits and your overall stress management habits. Where can you improve?  [26:33]Bad dietary choices can cause flare ups such as sore joints, dry, patchy red skin, mild arthritis, gas, bloating, and other digestive problems. [30:59]How are you dealing with stress? You need to unwind after workouts. [34:12]Persistent nasal congestion can be due to food or environmental allergies. [37:58]Overtraining is stressful on the body and you may not realize it. Check on the diet in relation to your training.  [40:28]LINKS:Brad Kearns. comBrad’s shopping pageElle Russ on ThyroidNourish, Balance, ThriveAlmost Heaven.comMeat Rx.comPodcast with Janine KrauseBrad’s Breather show on Breathing Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I connect with Australian endurance and life coach Andre Obradovic for his fourth appearance on the show. We discuss some important strategies to pursue your fitness goals in a healthy manner - even extreme endurance goals which can often compromise health. We talk about the recent contention by some about whether cardio is even necessary, as it is known that one can obtain an excellent cardiovascular training effect through intense strength training and sprinting. Of course, if you have specific endurance goals, you will need to simulate the experience in training. Beyond that, it seems everyone can benefit from integrating truly explosive movement into their training regimen. We also ask the listeners the important question: Are you addicted to exercise? I recount 11 questions you can ask yourself to identify addiction, as covered in my show with food addiction expert Dr. Joan Ifland. We talk about how mainstream fitness programming is by and large too stressful for the average participant, and this extends from endurance coaching and group training to HIIT sessions in the gym to home-based workouts. Andre harps repeatedly on the dangers of chronic overproduction of cortisol from ill-advised workouts and stressful lifestyle circumstances, and explains how this will inhibit fat burning and actually promote fat storage. We check back in on the breakthrough concept of nasal diaphragmatic breathing, which we covered extensively in the last show with Andre. I’m amazed to report that my continued devotion to the concept, despite frustrating lack of progress, is finally paying off! My BOLT score is now routinely at :40 (excellent), having progressed from a routinely :20 score (barely passing grade). It’s definitely paying off during my sprint workouts, as I’m not gasping for air after 200 meter sprints as I was doing previously. If you have questions for a future show, especially about endurance training, send them to podcast@bradventures.com and we’ll get Andre back on in the future!TIMESTAMPS:Obradovic talks about his gentle coaching approach as well as asking the question: Are you addicted to exercise? [01:20]The country of Australia has been in total lockdown for two years. [05:56]The whole rationale for performing sustained steady state cardiovascular exercise is being second guessed. [08:47]Rather than thinking and saying, “I have to exercise,” think, “How am I going to move today?” [12:19]The more narrow your fitness goals, the more of a sacrifice you make for your health. [14:25]Are you addicted? Exercise?  Food?  Social media?  [21:53]Brad lists 11 questions as a test of addiction. Take the quiz. [23:37]The more exercise you do, the more money the fitness industry makes. [30:19]The Ironman began with a group of drunk Navy guys in Hawaii. We’ve all bought into it. [32:01]Any muscular activity, even for a brief time, still gets an A plus in cardio. [35:29]The chronic overproduction of cortisol is a red flag. [38:20]The default human metabolic state is to be a fat burner. [42:10]Breathe through your nose while doing a variety of different drills. [45:40]The bottom line is to breathe through your nose only as minimally as possible at all times. [56:21]People can get very confused about the conflicting information that is available whether it be someone who is preparing for a competition or someone just wanting to be fit. Where do you start? [58:19]Don’t get ahead of yourself. Rest is important. Are you getting the right advice from the right expert? [01:05:48]LINKS:Andre Obradovic’s websiteDr. Joan Ifland: Food Addiction Dr. Doug McGuff: Cardio Doesn’t ExistWeight Lifting Is a Waste of Time: So Is Cardio, and There’s a Better Way to Have the Body You Want by Dr. John JaquishHow to find your BOLT scoreJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Today we’ll be talking about the very important subject of how to correct adverse lifestyle practices and disease risk factors.We’ll be discussing important biomarkers to look out for on blood tests, the corrective actions we can do now for our health, and time-efficient fitness and exercises protocols that will help support longevity. I’ll also discuss why having an extreme devotion to fitness cannot help nor guarantee healthy cardiovascular function. TIMESTAMPS:How do we know we are walking around with disease risk factors?    The spare tire is showing a sign of aging. [01:19]There is amazing technology and resources now for you to get your blood and much more tested. [05:29]Keep your morning routine fasting blood glucose level under 100. [11:28]When you get your blood glucose testing done, it’s a good idea to get the male hormone test as well. The average male testosterone level is declining at a rate of 1% per year since the 1980s. [13:42]At least once a year you should get a complete blood panel. The contention that there is good cholesterol and bad cholesterol is distorted. [18:46]Triglycerides to HDL ratio is an important one to look for. [23:07]Research shows that, for example, if you get up and walk after a meal, you can mute the insulin response by 50%. [26:47]There are many other numbers that are important to look for. [28:40]It is important to understand your blood readings because even the well-intended who change to keto, paleo, and low carb diets, may find that their body genetics do not do well. Understand how the diet affects the blood chemistry. [33:56]Vitamin D is extremely important.  It comes mostly from sun exposure. If you can tan, you can make Vitamin D. [36:11]LINKS:Brad Kearns.comBrad’s Shopping PageInside TrackerUltra lab test.comLet’s get checkedNutrisense.comPodcast with Kara CollierPodcast with Dr. Ron SinhaThe Vitamin D SolutionJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]JW9UGHgoTbrvR6k6jytRSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. McGuff’s Body By Science is a transformational book about strength training that advances the extremely compelling and scientifically validated premise that it takes very little time to build pure muscle strength, and that many workouts are not only ineffective, but quite likely counterproductive. If you care about fitness, becoming stronger, aging gracefully, and avoiding breakdown, burnout, illness and injury, listen carefully to this show and maintain an open mind about implementing a different strategy in the gym. The book was published in 2009 and I can’t believe I’m only recently bringing this to the forefront of my consciousness! As I record the session nursing another high jump injury to add to one that plagued me in 2020, I am more reflective than ever on ways that we screw up fitness goals with a haphazard approach. Dr. McGuff calls his method a “purified” approach to fitness!The essence of Dr. McGuff's training protocol is to perform the “Big 5” exercises once a week, for a single set to muscular failure. These are basic, safe, and functional exercises (leg press, chest press, overhead press, pulldown, seated row) that allow you to focus on pure strength without being overly complex. Doing a single set to failure allows you to most safely train the complete spectrum of muscle fibers, from slow twitch to explosive non-oxidative fast twitch. Dr. McGuff draws an important distinction between building pure strength and skill development for your chosen sport of fitness endeavor. These two should be on separate and distinct tracks—a single, very short, super difficult strength session per week for strength gains, and then doing skill development when you feel sharp, focused, and explosive. You never want to pursue skill development in a fatigued state or become fatigued during workouts, or you will compromise your ability to hit the golf bar, clear the high jump bar, or sink the basket. This show will be a real eye opener that will compel you to rethink the “maintenance” sessions you do in the gym that don’t stimulate fitness adaptation, and the ill advised sessions where you traumatize muscles and joints and invite injury risk. Check out Dr. McGuff’s website to learn more about his books and his Ultimate Exercise fitness facility in Seneca, SC. TIMESTAMPS:This physician guest is an ER doctor who is the author of Body by Science. He is going to set us straight and dispel many prevailing notions about the fitness industry.  [01:15]A lot of us who are really enthusiastic about fitness might be overdoing it and performing workouts that are minimally effective and/or counterproductive. [04:41]        If you're doing something where the mechanical load is too severe, the muscles will get injured instead of strong! [09:32]How did Dr. McGuff come up with the premise of 12 minutes a week for exercise. [11:44]A lot of good pieces of equipment have some sort of mechanism to vary the resistance. [16:20]Whenever you’re doing any sort of work with muscle, it goes through a very step-wise process of how it's been recruited to do work. [19:43]Often a person will get cramps in the first part of the race rather than near the finish line. [22:47]There's a window between your selected weight and your force capability that as you're training and recruiting and fatiguing those motor units, the window is closing. [27:25]Strength and conditioning are general applications that apply to any sport. [32:30]The higher you get in any given sport, the worst the training seems to become. [39:49]Is stretching beneficial or counterproductive? [41:59]What do we see in the big city gyms that is really helping? [48:42]When you develop the skill of your particular sport, this skill makes the best use of your physical conditioning. [51:56]In the book, Doug talks about optimal frequency of once a week workout.[55:05]LINKS:Brad Kearns.comBrad’s shopping pageBody by ScienceHenneman’s Size PrincipleDr. McGuff.comCardio Doesn’t ExistJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

The listeners weigh in with some interesting and diverse questions, including: is a high intensity 45 minute boxing class too much? Are there ways to modify it? I talk about the extreme endurance hypothesis and why we need to pay more attention to the increasing incidence of heart problems among long-term hard core endurance enthusiasts. One listener who went from 17% fat to 13%, but lost muscle mass also, asks: how does one correct this? I go into detail about what makes refined industrial seed oils so unhealthy and discuss the one common dietary recommendation from Dr. Ted Naiman, Dr. Doug McGuff, and Robb Wolf, and explain why this one food is so important for overall health, and even cancer prevention. I also talk about the tremendous benefits that come from sprinting and the importance of formulating your own specific, strategic blend of various kinds of workouts to support health and longevity I then compare and contrast the benefits of fasting after endurance exercise and strength sessions: should you replenish after high intensity sessions to minimize the stress impact? Thanks for listening and please continue sending all your questions and comments to podcast@bradventures.comTIMESTAMPS:Dustin asks about his 45-minute rugged class in boxing at age 47. Is this going against the philosophy of HIRT vs. HIIT? [01:23]Mario’s question is about there being a difference in your training regimen based on your fitness goals. [08:04]Jeff “Iron” Montgomery reminds us to tone it down. The extreme endurance exercise hypothesis is real and it’s very, very dangerous to overdo it. [11:56]Mark says in his attempt to lose body fat, he also lost some lean body mass. This concerns him. [15:45]   Scott Bellenger asks for an explanation of why refined industrial seed oils are bad for us. [20:21]David is questioning the idea of pushing yourself to failure. Isn’t that risking injury? [27:52]LINKS:Brad Kearns.comBrad’s Shopping pageBreaking Muscle.comMark’s Daily AppleBrad’s morning routinePodcast with John JaquishPrimal EnduranceAmerican athlete Tim O’DonnellOne Foot in the GraveRunning on EmptyTwo Meals a DayDr. Cate Shanahan-OIlsBody by ScienceQUOTES:“Hit it hard then go home.”“If you want to live longer, lift more weights, and eat more protein.” (Robb Wolf)Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Jannine Krause returns to the show to discuss her unique blending of functional fitness and functional medicine. That’s right, Jannine treats patients on her acupuncture table and then they head right across the room to see how their bench press improves in real time! One tip Jannine gave me a couple years ago has been a huge benefit to my training. It’s called “positional parasympathetic breathing,” and entails lying down after a high intensity workout for 5-10 minutes with your legs elevated, then engaging in some nasal diaphragmatic breathing to help bring the body into a parasympathetic state after the fight or flight experience of a high intensity workout. In this show, Jannine talks about exercises to balance the body and prevent injuries (like my recent high jump injury!), including a little balance test you can do right now to determine if you have a left-right imbalance. She also talks about the cutting edge healing technique of “body tempering” invented by powerlifter Donnie Thompson. This strength prep or rehab technique works by getting the muscles and tissues out of their adhesive or “sticky state”, which is due to heavy loads of weight being placed on the body. These heavy loads of weight stimulate the proprioceptors and mechano-receptors located in tissues, which then change the signals to the brain and trigger the brain to relax the muscles that are under this heavy load. Commonly, loads are placed for 3-5 minutes in certain areas of the body, like hamstrings for example, or trigger points/neuromuscular junctions are targeted. For more info, check out Body Tempering.TIMESTAMPS:If you have pains or aches dominating one side of the body more than the other, it’s because you have some nervous system imbalances. [01:30]Are you overstretching? Overdoing it? [05:24]Sometimes imbalances are signaling back up to the brain. Have you tried to balance your technique?  [08:31]Each of us, athletes or couch sitters, need to pay attention to our imbalances in standing, sitting, or walking. [12:12]There are some exercises you can do right away when you see that you have an imbalance. [16:52]Brad describes what it feels while doing the high jump. [18:50]Sometimes athletes are focusing on just one part of the body when they really need to think about all areas in order to stay balanced. [21:38]Dexterity is important to consider.  Some people have trouble with feeling things or even carpel tunnel. Squeezy balls are helpful for both hands and feet. {26:19]What is body tempering? It’s a game changer. [31:01]There are some good dexterity and balance exercises to get you back after therapy. [40:31]Parasympathetic breathing is done after you have had a high-intensity workout. It’s a big step beyond the cool down. [44:21]Janine talks about her practice. [51:56]LINKS:Brad Kearns.comBrad’s shopping page    Dr. Jannine KrauseHealthFix PodcastPlantar Fasciitis videoBody TemperingVigor Ground FitnessWatch Donnie Johnson talk Body Tempering Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

The questions keep coming and they are diverse and interesting! Be part of the fun by emailing podcast@bradventures.com with your comments and questions on all matters of healthy living. This show covers a variety of topics, starting with the specifics of an effective sprint workout (reps, duration, recovery intervals, and progressing carefully from no-impact to high impact running) and continuing into a conversation about reconciling the constrained model of energy expenditure with the idea that sprinting promotes fat reduction (hint: it’s still mostly about diet and eliminating processed foods). I talk about the tradeoff between the nutritional integrity of raw food versus cooking food to make digestion easier, how to get started with chest freezer cold water therapy, and lifestyle changes that will reduce chronic stress and improve male hormone status. I also discuss the benefits of nasal diaphragmatic breathing and explain the correct kind of stretching to cure plantar fasciitis, before wrapping up with the interesting dilemma of how to perform high intensity workouts to muscle failure to prompt strength increases, while also honoring the edict to try and avoid post-exercise muscle soreness and prolonged recovery. Thanks for listening and please email any and all questions here!TIMESTAMPS:Paul asks about sprint workouts. What is the best amount of time between each interval?  [01:42]Michael is asking about the theory of energy expenditure which is that we burn the same number of calories whether we are exercising or not. [08:11]It is virtually impossible to get fat when you eat natural, nutritious, wholesome foods.  [11:22]Michael is wondering about the freeze-drying process diminishing the nutrient quality. [16:19]Dave wants to know how to keep the water in the chest freezer clean. [18:16]Chronic stress diminishes testosterone. What can you do about it?  [20:15]Steve talks about the benefits of nose breathing as well as improvements in his balance he has made. [27:58]Ellen describes how Brad’s video on stretching to cure plantar fasciitis helped her. [30:04]Sheldon wants to know about the workouts where you push muscles to absolute failure vs. leaving a little in the tank. [32:58]LINKS:Brad Kearns.comBrad’s Shopping pageCarol BikePodcast with Dr. Herman Pontzer no. 1Podcast with Dr. Herman Pontzer no 2The Primal BlueprintBrad’s chest freezerBreathTight Hip, Twisted Core    Plantar Fasciitis videoVidya MethodBody by ScienceQUOTES:"The true war is against processed food."Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In part two, I share some practical and actionable tips that we can all apply to our lives as we strive to find that sweet spot between pursuing peak performance goals and making informed decisions with longevity in mind. We’ll be talking about how to take a big picture approach to health, why you can’t get fat eating a clean diet, when your body actually needs you to increase your protein intake, and what happens to your ability to synthesize protein as you age. We also talk about the link between your ability to tan and your vitamin D levels, why age is not an excuse for sitting back and being just a spectator in your life, and why maintaining muscle mass helps maintain healthy organ function.Listen to part 1 of this two-part show here.TIMESTAMPS:Brad talks about the Olympic performances of Qatar's Mutaz Essa Barshim and Italy's Gianmarco Tamberi and the emotion involved in their stories. [02:14]Nutrient-deficient processed foods have all kinds of adverse consequences when you ingest them. [05:42]Fight the battle of our fat, sick, tired society. Eliminate the big three: refined sugars, grains, and industrial seed oils. [09:44]Download and print out the Carnivore Scores Chart on BradKearns.com and put it on your refrigerator. [12:32]As we age, we need to pay more attention to the fact that it becomes more common to have proteins break down after workout. Not a good thing. [14:38]Animal organ supplements are a big factor in maintaining health. Brad also talks about his loosening up on his carb restrictions. [16:24]You can’t exercise to lose weight. [20:28]If you are going to supplement, you might want to choose collagen protein. [23:36]As we get older, we have an elevated need for Vitamin D and Omega 3 fatty acids. [26:26]Prioritize sleep with minimal artificial light and digital stimulation after dark and have a cool, no-clutter room. [32:11]We must make a concerted effort to take downtime. [35:26]We have been brainwashed into thinking that steady state cardio is an absolute essential for fitness development.  Please reconsider that. [38:52]The secret is to do brief explosive efforts but also not overdo it. [43:04]Micro workouts can enhance your busy day. [49:45]LINKS:Brad Kearns.comBrad’s Shopping pagePeak Performance, Part 1Two Meals a DayMetabolicalFat ChanceHacking of the American MindPodcast with Dr. LustigCarnivore Scores Chart The Fatty Popcorn Boy SagaDr. Herman Pontzer PodcastThe Vitamin D SolutionSMASH= salmon, mackerel, anchovies, sardines, and herring.Podcast with Joel Jamieson”Cardio” does not consist, Dr. Doug McGruffBody by ScienceJogging 2.0Micro workouts for a busy dayJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome back Dude Spellings! As an authority on all matters related to diet, exercise, biohacking, and pursuing optimal health, Dude brings many valuable insights and expertise to the table during this show, along with the added benefit of being a fellow 50+ year old. We discuss the importance of learning how to progress at a steady and comfortable pace and the many benefits that come from letting go of the ‘no pain, no gain’ mentality that has been drilled into us, and Dude reveals the methods he uses to create a home environment that sets him up for success. We also talk about how not everyone is able to fast in a productive way (and why), and Dude also reveals what made him become a true believer in micro workouts and their effectiveness.TIMESTAMPS:We talk about how to prevent injuries and continue to progress at a steady and patient and comfortable pace for years and years, even as you advance into the higher age groups. [01:28]Is it possible to overdo this micro workout concept to where it's compromising your formal workout preparation or fitness goals? [06:55]Dude did a single leg deadlift to heal the hamstring problem. [10:46]Micro workouts are really effective. They have improved his golf driving distance. [13:22]Unfortunately, we who are in the older age group, are enthusiastic for our exercise, and don’t feel the aches and pains until later. [16:17]People that are starting to get back to training after not being involved, need to be careful about dropping right into a high intensity level training. [19:16]Doing anything you can to avoid injury, it is going to pay off. [22:52]By easing up on the weight that you want to lift, you are able to do them more frequently. [27:33]How does a person figure out how many days or times to have a workout experience, assuming we have the freedom and flexibility to do whatever is optimal? [30:07]Hiking is an extremely good way to stay in shape. [36:22]The more fat you burn during your lifetime, the longer you’ll live. [39:05]If you have a chest freezer, you need to keep it clean and sanitized. Here’s how. [40:21]Dude did the epic achievement of doing the Rim to Rim to Rim of the Grand Canyon on very few calories because he thought it would improve his recovery. [43:58]It’s a big breakthrough to get past the cultural traditions of eating when you are not really hungry. [55:56]If you are doing something that’s highly glycolytic, it is intense. It is burning up a lot of sugar. [58:28]LINKS:Brad Kearns.comBrad’s Shopping pageDude SpellingsPrimal Reboot CampPrimal Reboot Camp Facebook pageBrad’s first podcast with SpellingsQUOTES:"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

What a pleasure it is to welcome health and endurance coach Andre Obradovic back to the podcast! In this show, we will be taking you through a step-by-step process on how to become a healthy, fit endurance athlete, as well as how to become a healthier person just in general—if you want to feel better and also drop some excess body fat, then this is the episode for you! We’ll be touching on how to preserve your health as you pursue fitness goals, the best ways to emphasize aerobic development, and how to excel in endurance sports. We also spend a big chunk of this show focusing on the exciting and emerging topic of nasal breathing, from how this applies to workouts and improving peak performance, to how it can help manage stress and even improve all aspects of health in everyday life. Finally, click here to watch Andre conduct a BOLT test (click here to read my blog post, Breaking Down Breathing, if you don’t know what that is) and hit the exceptional 0:45 duration with ease!TIMESTAMPS:It is important to really examine your body composition no matter if you are an athlete or just someone who wants to be healthier. [01:22]If a person is overweight, they first need to understand why they got to be overweight. [05:40]Many trainers are giving the wrong advice.     One is calories in and calories out! [09:04]    Getting enough sleep is better than overworking at the gym. Learning to train in the MAF method should be the goal. [10:10]Learn to breathe through your nose rather than your mouth. [12:01]The calmer we can be, the better we can burn fat. [17:48]Andre encourages athletes to forget about how many kilometers and what pace they’ve run but rather focus more on how you feel after training. [20:33]Slow down in pursuit of improvement. [23:19]Only eat when you are hungry, not because the clock tells you it’s lunch time. [27:32]    Most people breathe too much and this alters the gases in your blood and reduces oxygen delivery to our organs. [32:01]Tape your mouth closed when you sleep. [41:06]Take a Bolt Test to understand your breathing and how to improve your breathing. [44:04]Think of your breathing as being in five gears. Learn to breathe properly, and your performance will improve. [50:32]Where does the strength element, explosive element fit into the big picture for total and balanced fitness? [57:24]It is important for you to schedule and plan your training goals. There are areas of exercise that are important for you to do even though you might not like to do them. [01:03:05]LINKS:    Brad Kearns. comBrad’s Shopping PageBreathThe Oxygen AdvantageShiftadapt.comThe Big Book of Endurance Training and RacingBody, Mind and SportButeyko Breathing ExercisesBohr EffectBolt TestBreaking Down Breathing: blog post on nasal breathing techniquesJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.