The B.rad Podcast

It’s time for another Q&A!Today we’re talking about the Carnivore Scores food ranking chart and the tradeoff between nutrition and plant reactivity, as well as environmental hormesis (like going from cold temperatures to hot) vs plant hormesis. You’ll learn why we don’t need polyphenols and oxalates, and I also touch on the usefulness of doing a 30-day carnivore experiment and the adding back less offensive plant foods (click here for the Carnivore Scores chart to see which plant foods are included on the list). I also talk about the importance of doing “rebound workouts” and why recovery should be the centerpiece of one’s training program. We wrap up with a discussion about inspiring your family to improve their sleep habits by actually walking your talk and setting the example for them.TIMESTAMPS:Brad talks about Usain Bolt as an example of questioning genes vs. training, environment, etc. in creating the talent of a fine athlete. [01:38]Forward thinking leaders in fitness advocate a kinder, gentler approach to training. [04:39]Recovery is a major emphasis. Often you are not aware of how tired you are after a workout. [06:02]It is always important to tone everything down. You need to limit your heart rate to 180 minus your age. Get a heart monitor if you are doing extreme workouts. [10:06]Having extreme fitness goals could be at the expense of your health and longevity. [17:25]Casey asks why the carnivore diet on Brad’s published chart includes nuts and chocolate which are oxalates. [19:30]It is a good idea to try the carnivore diet for 30 days and see what you can learn about your body. You then gradually add back the foods that you want. [30:12]Stanley Johnson is asking about sleep routines for his family. Sleep needs actually vary according to the time of year. [33:13]   LINKS:Brad Kearns.comBrad’s Shopping pageTabooThe Sports GeneFiras ZahabiDr. Craig Marker: HIIT vs HIRTJoel Jamieson: 8 Weeks OutJoel Jamieson B.rad podcast guestDr. Phil Maffetone podcastExercisedThe Great DanceCarnivore Scores ChartPaul Saladino PodcastMeat HealsLights Out, Sleep, Sugar and SurvivalWhy We SleepTake a Nap, Change Your LifeYour Vegetables Want To Kill YouJoin 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.

Sean McCormick is the host of the Optimal Performance podcast, and he is all about optimal performance in many different areas of life. This is a wide-ranging show that delivers a ton of precise and actionable tips, with particular focus on overcoming self-limiting beliefs. Sean is a life coach and cutting-edge biohacker from the Seattle area who blends a variety of different expert strategies to help clients be the best they can be. This interview will seem like a real live free coaching session where you get to ask yourself some hard questions about what’s in the way of optimal performance and happiness. One of my biggest challenges is the distraction presented by the email inbox. We tackle that particular issue head on at one point in the show! You’ll also learn what Sean’s eight categories are for evaluating where you’re at in life, and four steps of the STOP method. TIMESTAMPS:Good coaches are masters at getting the best out of you through penetrating questions and challenging you. [02:09]There are eight categories that evaluate how things are going in your life. [05:10]Sean talks about how his podcast is unique. Conversation is what moves the needle. [06:57]There is so much information bombarding us every day, it is easy to get overloaded. [19:04]It takes a lot of courage to slow down. [21:29]Coaching is in four different categories: personal development, biohacking, professional development, and spiritual development. [26:23]One can assess their life by looking at categories that are health, family, money, your environment, spiritual development, romance and intimacy, life purpose, and fun and recreation. [31:00]Changing “I need to….” or “I should…” to “It’s important that I ……” makes a difference. [32:31]Ninety-seven percent of all of our decisions throughout the day are directed by the subconscious mind. [36:09]How do we get rid of negative emotions like anger? There are four steps to the STOP method. [40:55]If the STOP method steps are not followed, we need to look deeper to find out where the resistance is. [54:15]Learning to “email batch” is a good way to be organized rather than overwhelmed. [58:40]Useful biohacking tools include blue blocking eyewear and X3 bar. LED lighting is flickering even though only our brain perceives it. [01:04:04]The X3 bar is a game changer. And turn off your Wifi when you go to sleep at night. [01:08:56]Blood restriction restricts the flow of blood to your limbs and makes your body work harder. [01:12:14]LINKS:Brad Shopping PageOptimal Performance PodcastSean McCormickBaloo LivingQUOTES:"Conversation is what moves the needle.""Slow Down. Pump the brakes."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.

B.rad podcast listener Q&A returns with a splash with some great topics to cover.We start with a success story from longtime listener Jon tackling the Grand Canyon rim-to-rim-to-rim crossing (46 miles, 11k climbing), emphasizing the importance of preparation and enjoying the journey, instead of focusing on the result and bagging bucket list social media photo opps (this can end poorly, like on Mt Everest or in Chinese ultramarathon events). Next we talk about how naps affect circadian rhythm, and how to easily monitor your sleep health by tracking the simple concept of sleep debt (listen to my show with Jeff Kahn for details). Then I dive into a lengthy discussion about the tradeoff between peak athletic performance and longevity, teed up by a question about Robb Wolf’s comment: “If you want to live longer, lift more weights and eat more protein.” It’s interesting to consider how things like low-carb/ketogenic eating, fasting, high intensity workouts, and being in the higher age groups are all stress factors that must be balanced carefully. Thanks for listening and keep the great questions coming!TIMESTAMPS:Many people try amazing athletic feats but find they aren’t as prepared as they thought they were. Preparing is the secret. [01:10]People go to the limit and some don’t survive. [10:45]Between midnight and 3:00 AM the most restorative process takes place. [12:08]How does taking a nap affect your circadian rhythm? [13:55]Sleep debt accumulates over time and naps can help “pay off that debt.” [19:53]Dan asks how does Robb Wolf’s statement about eating more protein jive with the book, Two Meals a Day? We cannot burn exercise calories to mitigate dietary transgressions. [23:54]Our protein needs increase as we age because we are less efficient at synthesizing those amino acids. [30:56]Could it be that we have an extremely personal distinction when we're trying to strategize our caloric intake and our macro nutrient intake? [34:43]LINKS:Brad Kearns’ YouTubeBrad’s Shopping pageMount Everest Traffic JamCactus to Clouds TrailGrand Canyon Rim to Rim to RimDr. Jack KruseTake a Nap, Change your LifeJeff Kahn Podcast on sleep debtTwo Meals a DayBurnHerman Pontzer podcastThe Keto Reset DietDr. Tommy Wood podcastChinese Ultramarathon DeathsEverest Traffic Jam DeathsJoin 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 supplementDonations!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 welcome Bob Wheeler, financial expert and motivator, book author, and founder of The Money Nerve, to the show.Bob is quite a unique individual as he is also both a CPA and stand up comedian! His passion and area of expertise lies in helping people conquer their shame surrounding money, and showing us how we can all avoid making poor financial decisions by teaching us how emotions can dictate our choices. His greatest wish is to simply share this knowledge with people. Bob poses many thought-provoking questions throughout this show that will help you reevaluate your perspective on money and where it goes, asking great questions like: “Are the things you’re doing financially in concert with your life purpose?” With thirty years of helping clients under his belt, Bob has distilled a concoction of warmth, humor, information, motivation and budgeting directives that he offers to anyone with financial concerns. And as a man of true integrity with infectious energy, Bob’s crusade for personal growth has cross-pollinated with his accounting practice to create a new approach to personal finances. Combining finances with behaviors, Bob explores his personal concept of creating a healthy relationship with money in his recent book, The Money Nerve. Enjoy having some laughs with Bob and learning how to effectively improve your relationship with money, and you can find his website here.TIMESTAMPS:Our emotions can dictate our financial patterns. [01:26]Are you self-sabotaging yourself regarding your relationship with money? [08:11]We can get many different messages about money from our parents. [11:03]Bob tells his journey with self-sabotage. [12:54]Some people feel undeserving and calibrate their financial situation with their sense of their personal value. [15:18]Money is used for manipulation. Bob tells how to put it in perspective. [17:41]How does one draw the line between enjoying the fruits of your labor and being a rich guy trying to impress everybody? [21:36]Don’t get in to comparing. There is no need to add more stuff that you really don’t need. [25:15]There are many messages out there encouraging us to keep up with others and we build up credit card debt. [26:58]Do I want it or do I really need it? Journaling really helps to clarify if your spending is in concert with your life purpose. [29:45]Can one visualize the life they want? Most of us are very conflicted about our wants. [35:35]The book, The Money Nerve, describes how we have a visceral reaction when we have money problems. It’s physical. He suggests solutions to the money problems. [40:56]Some steps people can take to get on the right track financially to reduce the stigma of shame are to read, talk, and learn about money. Be aware of what your beliefs are. [49:45]Journaling is especially useful so you can see your situation. If you are going to go big, make sure you understand it and be sure of it.  [54:51]Sunk cost bias is when we continue going down because you’ve already spent money on it. [57:30]LINKS:Brad’s Shopping pageThe Money NerveMoney You Should AskBob WheelerQUOTES:"Are the things you are doing financially in concert with your life purpose?""Do I want it or do I really need it?"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 supplementDonations!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 treat it is to welcome Brian MacKenzie back to the show!Brian first appeared on the podcast back in 2018, and that episode remains to this day one of the most downloaded ever! Brian can always be counted on to share tons of interesting, cutting edge insights, and also he brings a philosophical perspective to this wide-ranging and reflective conversation about athletic training, the many facets to human performance, our obsession with “capacity,” and why his main area of interest has become breathwork.In this episode, Brian talks about his background and how he became interested in alternative approaches to endurance training, and shares fascinating scientific facts about breathing and the role our breathing technique plays in our health. We then discuss why and how breathwork can contribute to your athletic performance and fitness goals, as well as the benefits of minimizing breathing to improve your C02 tolerance.Anyone with an interest in fitness, athletic training, and human performance can greatly benefit from this show and an opportunity to learn about the integral role breathwork plays in our health. Don’t forget to check out Shift Adapt, Brian’s website! TIMESTAMPS:Brian MacKenzie brings his insights on athletic training with a focus on breathing. [01:27]In order to make your workouts less stressful, improve your tolerance to carbon dioxide, not through breathing in more oxygen. [03:34]The human performance experience has been vastly misunderstood. [08:55]Comfort is the difference between how things are and how you want them to be. [09:38]Endurance athletes need to look at their sport with a more holistic approach. [11:00]The foundation of all exercise and athletic endeavors is breath practice. [14:23]Calorie burning as related to exercise has been misunderstood. [17:12]When you are mouth breathing you offload carbon dioxide which you need. [24:02]What is actually happening to CO2 when the mouth breather changes to nose breathing? [26:41]Many professional athletes struggle with identity because once the game is over, they don’t know who they are. [29:36]Your normal breathing should be short and small through the nose. [36:55]You can be a world class athlete and be CO2 intolerant and be aerobically inefficient at low levels. [43:46]On a day-to-day basis we can train ourselves in proper nose breathing techniques with some of the practices on Shift Adapt.com. [46:42]The major benefit is that the workout itself is going to be less stressful if you minimize your breathing. [51:47]It takes time to adapt to nasal breathing but you can actually increase your performance across the board. [55:45]Is it cheating to use the Breathe Right Nasal strips? [01:05:46]Where can we get more information from Brian MacKenzie? [01:08:10]LINKS:Brad’s Shopping pageShift AdaptBurnShut Your Mouth and Save Your LifeBody by ScienceQUOTES:"At the foundation of yoga is breath practice. At the foundation of a Tai Chi practice is breath work. The foundation of most martial arts is breath practice." "People today are convinced that if they don’t get a run in, or if they don’t go work out, they’re not going to be “healthy.”"Gorillas don’t have the ability to put on body fat the way we do, that was our gift. Our gift was to be able to store things in order to survive, if we weren’t getting 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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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’re talking about the compelling science behind breathing more minimally, the benefits of nasal breathing, and how to improve CO2 tolerance. One common flawed notion is that we want to breathe in as much oxygen as possible, in order for our bodies to take in as much oxygen as possible. But, as you’ll learn in today’s show, unless you are in the hospital with a serious disease or condition, we all have plenty of oxygen in our bloodstream. You’ll also learn why having a low CO2 tolerance indicates that your body is doing a poor job of delivering oxygen to the working muscles that need it. The starting point of nasal parasympathetic breathing is to breathe as minimally as possible, through your nose only at all times, day and night for the rest of your life, except when you desperately need more air during intense exercise. Simple as that! One of the major inspirations for this show comes from my recent interest in The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You by Patrick McKeown, and in this episode, I’m sharing my top takeaways from his book, such as that the blood already has enough oxygen, taking bigger breaths will do little to increase oxygen in the blood, and oxygen release (from blood to tissues and organs) depends on carbon dioxide levels. Another major takeaway is that breathing more lightly increases carbon dioxide levels in the blood – and this actually improves oxygenation.I also talk about the simplest way to benefit from this book, which is to continually nasal breathe, wear tape over the mouth, both at night and during light aerobic training (to ensure nasal breathing), and routinely perform breath hold exercises (after an exhalation) for progressively longer times during walking or light activity. To learn more about nasal breathing, breath hold exercises, and how to simulate high-altitude training, check out The Oxygen Advantage here.TIMESTAMPS:We often overlook the importance of proper breathing. Breathe minimally through the nose. [01:26]The more carbon dioxide we can tolerate, the better oxygen is delivered to the working muscles in the body. [04:34]We have plenty of oxygen already. [06:53]Breathing more lightly increases carbon dioxide levels in the blood, improving your oxygenation potential. [10:55]Breathe through your nose only. Take the BOLT test. [12:19]Even gentle snoring is indicative of mouth breathing. Tape your mouth closed to train yourself. [18:50]Generally, one nostril dominates the other throughout the day. Be aware of your sleep position. [21:05]LINKS:Brad’s Shopping pagePodcast with Brian MacKenzieThe Oxygen AdvantageBOLT Test (Body Oxygen Level Test)BOHR effectBreathe Right Nasal StripShift Adapt (Performance Starts with Your Breath)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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.

Get ready for a fascinating show all about the hot topic of breathwork!Robbie Bent, founder of the organization Inward Breathwork, is on the cutting edge all the way. Inward Breathwork is the world’s first on-demand breathwork platform, and their classes are great for managing stress, improving peak performance, and managing emotions, and even accessing altered states of consciousness through advanced techniques. The Inward Breathwork mission is to make breathwork and other cutting edge health practices fun and accessible to more than just extreme biohackers. His mission is all about community, as he is building innovative centers to experience sauna, cold exposure and breathwork in a community setting — a fabulous alternative to hanging out in bars and clubs! Robbie’s programming integrates different attributes like acoustic sound instruments, guided visualizations and hypnosis along with breathing, hot and cold exposure.Listen as Robbie describes the science of breathing in easy to understand terms and provides specific practical tips for how to implement some cool breathing strategies right away. Robbie also provides some personal details about his rise and fall story and risk taking personality that has helped him adopt an evolved perspective about material success and stay grounded in helping others as a leader. You will learn about his wild and exciting Inward Retreats, where he uses breathwork, cold exposure, and social connection to help people become more vulnerable, less stressed, and more connected.TIMESTAMPS:Learning the proper way to breathe helps you to de-stress and perform better. [01:30]Robbie tells of his journey from a success-driven finance guy into the progressive healthy scene. [05:58]    You can have a drive for success but your success comes from the heart and in helping others. [08:36]The busiest people are able to meditate, breathe deeper.  There are many apps, podcasts, books, and classes that can help. [14:25]There is hyperventilation, which is really great for increasing alertness but can sometimes prevent oxygen from getting to the organs. With relaxed breathing, the oxygen gets into the organs. [16:14]When we're taking in excess oxygen through aggressive hyperventilation, what's happening to the gas exchange in the body. Robbie describes breathing exercises to increase CO2 levels. [20:15]When the diaphragm contracts as a beginner, could that be also described as when you feel like a pretty significant urge to breathe? [24:09]Twenty seconds is a minimum baseline. [25:46]Breathe through the nose slowly. The more you breathe into the lower lungs, the better gas exchange, [28:01]The nose acts like a humidifier.  It warms the air. It takes out the pathogens.  [30:07]When we are in a stressful situation, as we are in modern day life dealing with technology, we tend to breathe through the mouth. [35:16]We don’t chew our food enough and that causes crooked teeth and jaws to be malformed and the nasal cavity doesn’t have as much room.  [36:01]Respiration rate goes up when you engage in poor health practice. [40:16]Oxygen Advantage is based on the Buteyko breathing therapy. It comes down to simple exercises, based in particular on reduced breathing through the nose. [41:42]The higher your heart rate, variability, the tighter your nervous system, the better your body responds to stress. [44:25]Busy people can find ways to practice breathing when doing other things like cooking or walking. [47:02]What is resonant breathing? [48:13]Getting into the parasympathetic system is good to use before eating or before going to sleep. Breath holds long, slow exhales will get you there. [52:10]Where does cold exposure fit into this? [54:29]Robbie hosts some inward retreats and breathing exercise apps with the goal of having fun. [59:05]        You can learn to deal with life’s stresses by filtering the use of modern technology and spending time in hot or cold environments. [01:04:36]LINKS:Brad Kearns.comBrad’s shopping pageBrad Kearns Cold Plunge videoWim HofOxygen Advantageinward breathwork.comEthereum EcosystemBolt TestConscious BreathingBaroreflexHeart Breath Mind Navy Seals Box BreathSoundcloudQUOTES:Most people feel overwhelmed, and when you’re overwhelmed, you breathe through the mouth, because your body believes it’s in a stressful situation, and that it needs to be in Flight or Fight mode.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 supplementDonations!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.

Part two of this show focuses on the importance of emphasizing a kinder, gentler approach when it comes to working out (especially in regards to high intensity exercise), the price of “diminishing returns” and how cumulative fatigue affects both your brain and your body, and the benefits of weaving in micro workouts throughout your day.Following the workout protocol outlined in this episode will give you a serious boost in testosterone and anti-aging benefits, and it will also help you avoid the disastrous and unfortunately all too common mistakes we see in the fitness industry. You’ll learn quick and easy solutions to avoid engaging in prolonged periods of stillness, and practical tips that help you make the most out of your environment to get as much movement in as possible. You’ll also find out just how long you have to be sitting down for a decrease in glucose tolerance to take place, and why prioritizing regular resistance training and sweeping, full body functional movements (like squats, deadlifts, pull-ups, and push ups) provides a much better hormone boost compared to other workouts. I also share how starting to go more slowly, adding sprinting, and incorporating variation during my daily jog with my dog, resulted in all kinds of new growth pathways opening up. There are so many benefits to gain from simply keeping things fun and interesting, and also from remembering that you don’t need to get out there and burn calories to stay lean. Further, you certainly don’t need to be putting in all those hours towards steady state cardio in order to stay fit or healthy. Once you realize how easy it is to receive cardio benefits (because these occur in everything we do), you’ll also realize that this makes it quite easy to overdo it.Thanks for listening to part two! TIMESTAMPS:   Brad continues describing his protocol for boosting testosterone and anti-aging benefits. [01:26]It is time to question all the previous ideas you had about the proper way to exercise. Avoid the bad stuff. [02:12]Move throughout the day. Have some variety. Walk to work, school, or store. Park away. [03:02]Slow down your steady state cardio efforts, making an effort to monitor heart rate. [07:28]Engage in regular resistance training. Maintain muscle mass as you age. [08:55]Running sprints helps with fat reduction and increasing bone density. [17:07]Allow your body to recover gradually. You don’t want to stop abruptly. [21:42]When you overdo it, you suffer the next day. [23:08]It’s a mistake if you train to the extent of being exhausted and depleted. [27:35]Is it better to have a set routine or to mix it up trying new things when exercising? [29:00]You don’t need to focus on burning calories in order to stay fit. [35:06]LINKS:Brad Kearns.comBrad’s Shopping Page   Brad’s Workout Protocol Part 1Brad’s Morning Routine (original)Brad’s Morning Routine (advanced)Jogging 2.0 videoThe Primal BlueprintDr. Jaquish podcastDr. Jaquish website10 Ways to Skip videoHIIT vs. HIRT articleJoel Jamieson podcastBrian MacKenzie podcastBrian MacKenzieA Day in My Life YouTube videoDr. Pontzer podcastQUOTES:"Trying to outrun a bad diet just simply doesn’t work."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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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.

According to experts, merely moving around more in everyday life is very likely more important than adhering to a devoted fitness regimen. This two-part show will detail the correct approach to fitness for maximum benefits (in minimal time too!) and also show you how you can easily eliminate the risks that come from approaching your fitness goals the wrong way, which are primarily, burnout and declining testosterone. Testosterone has clearly been a serious interest of mine in recent years, as evidenced by my excitement and dedication to my MOFO Mission and MOFO supplement. One practice that is hugely important to male hormone status is exercise, but if you don’t do it correctly, the results are disastrous: instead of increasing vitality, you’ll actually end up tanking your testosterone levels and accelerating the aging process! First, we’ll hone in on the primary problems linked with the conventional approach to fitness, mainly: extremely sedentary patterns in modern life, “active couch potato syndrome,” and too much “medium-intensity” cardio. Humans were not born to run, but rather, born to move, leaving us well adapted to perform magnificent endurance feats once in a while, and certainly not all the time! In this show, you’ll learn about the important link between recovery periods and sprinting, the appropriate amount of time to take for recovery (and why), and why walking actually provides an excellent form of cardio. You’ll also find out why some exercise routines and practices leave you feeling depleted and exhausted, how to avoid setting yourself up for an endless cycle of injury and breakdown, and learn what kind of workouts provide a real boost in hormonal and metabolic functioning. You can also listen to my previous show, Peak Performance Without Suffering, for more details on everything you need to know about HIIT Vs HIRT and the dissembling and deamination of cellular proteins that occurs when your body is asked to deliver maximum output for longer than 20 seconds. Thanks for listening and stay tuned for part 2!TIMESTAMPS:Learn how to exercise properly for testosterone optimization and anti-aging benefits. [01:48]There is a modern-day phenomenon called “active couch potato.” A lot of experts are saying that the objective to just move around more in everyday life is very likely more important than adhering to a devoted fitness regimen. [03:26]When you over exercise over time, it leads to breakdown, burnout, illness, and injury. Rethink the emphasis on steady state cardio exercise. [05:40]When you talk about longevity goals, you must include balance, mobility, and flexibility. Falling is the number one cause of injury and death in people over 65. [16:09]Steady state cardio exercise can lead to cardiovascular disease. [18:25]Doing the wrong kind of HIT workouts leads to overly stressful chronic exercise patterns.[21:22]You are at risk for injury and breakdown when you perform complex activities and your heart rate exceeds 140 beats per minute. [26:52]We want to limit our sprints to no longer than 20 seconds. [29:46]Don’t be afraid to take luxurious recovery intervals when you are doing sets of sprints. [35:54]What you are striving for is a consistent quality of effort with every sprint. [37:18]LINKS:Brad’s Shopping PageDr. Herman Pontzer PodcastGalen RuppEliud KipchogeMark’s Daily Apple Jogging ArticleBrad’s Jogging 2.0 video10 Ways to Skip video   Dr. Doug McGuff videoO’Keefe TED TalkPrimal EnduranceBreaking muscle.comWayde Van NiekerkDr. Tudor BompaTwo Meals a DayQUOTES:"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 supplementDonations!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.

We’ve all heard enough excuses about how quarantine puts off fitness and puts on pounds. Enough already!An active, fit lifestyle can happen anywhere, anytime, but it’s all about forming winning habits. In this show, you’ll gain inspiration about mindset, beliefs, and behaviors from some great former B.rad podcast guests like John Assaraf and Mark Manson. Some helpful practical tips to stay focused and motivated come from a medium.com article by Stacy Kam, and I cover those with some juicy color commentary. Here are some quick takeaways from the show about getting a successful exercise habit going:1. John Assaraf urges us to pursue bite-sized, reasonable, and easily sustainable goals. As you gain momentum from doing simple stuff, you can leverage that success to increase your commitment. Do not ambitiously bite off more than you can handle and set yourself up for failure. 2. Mark Manson says we routinely do this because we don’t appreciate how to get our rational thinking brain connected with our emotional, feeling brain. 3. Finally, from the Stacy Kam list and perhaps my most favorite motivator of all time - get yourself a dog and give the animal the life it deserves! Getting the dog out is mandatory and transcends the fickle forces of your motivation and judgement of the weather. Don’t forget about the importance of making sure you have a Plan B in place, because you never know what will happen that could throw you off your pre-planned schedule. There’s also some great apps, like All Trails, that can help you stay on track by keeping your workouts fun and interesting!TIMESTAMPS:Here’s how to form a powerful and sustainable habit of exercise and fitness. [01:27]We have two brains: the feeling brain and the thinking brain. [02:11]We are often dealing with childhood programming that locks us in to repeated patterns. [04:20]This process is not easy. You need to learn to connect the two parts of your brain. [07:29]Do you have a schedule that works for you? [11:58]You want to do something that is simple, repeatable, and doable. And don’t judge the effort. [14:12]Have a Plan B. Don’t worry about the weather. [17:08]It’s good to get a training partner or group. Track your data but be careful doing so. [19:17]Learn the proper technique for running. [23:02]Vary your routes when exercising outdoors. Destination bike rides are fun. [24:29]Combine the new habit you want to have with an already existing habit. [27:21]Make bite-size goals so as not to take on too much and set yourself up for failure. [30:22]LINKS:Brad KearnsBrad’s Shopping pageMedium.comJohn Assaraf podcastMark Manson podcastThe Biology of BeliefDr. Wendy Walsh podcastTwo Meals a DayBrad’s Morning Routine Brad’s morning routine advancedBrad’s Running Technique videoAll TrailsSun Salute YogaJoin 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 supplementDonations!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.