The B.rad Podcast

Host Brad Kearns welcomes Luke Shanahan for the momentous occasion of unveiling the true identity of the bestselling book, The God Academy: A Master Class In The Power of Attraction, by Angelica Crystal Powers. ACP is in fact a pseudonym, and the true author of this Amazon.com classic is Luke himself! This book was written as a satire of the bestselling book The Secret, about the law of attraction. But if you flip through the pages just a bit, you will quickly realize that there are some powerful life lessons offered by Luke ― ideas like how your behaviors have a ripple effect on the entire world. For example, Luke mentions that every day our choice of words can either generate pride or shame in our loved ones. We can take things for granted and miss out on some of the precious simple pleasures of life, or we can jump to gratitude with a quick thought exercise, or by taking inspiration from those who have experienced setbacks and persevered.  In this interview, Luke touches on numerous aspects of the book content, but the discussion is framed by the circumstances of the day, namely the global COVID-19 pandemic and the social distancing obligation. Luke discusses how we live our lives like a movie, injecting drama, and conflict to keep the plot interesting. He talks about how we grossly distort and misinterpret the law of attraction to believe we can call in our dream man or a big house to make us finally happy. Only when you live in gratitude for your present circumstances are you able to unlock the power of attraction. This is a wide-ranging discussion that will really get you thinking about the big questions of life, if not the classic movie Groundhog Day. 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.

(Breather) Deep Work is about building the mindset and habits to eliminate distraction and focus on producing high quality, meaningful work. This book was written by Cal Newport, a computer science professor at Georgetown University who has authored six self-improvement books. He also writes the Study Hacks blog, which is focused on academic and career success. I obtained tons of helpful insights, motivation, and practical tips from this book that have helped me minimize distractions and improve my workday habits, so I consolidated them into two Breather shows providing highlights and tips from the book. Let’s start with the premise of the book, which is pretty simple: There is a huge penalty to pay when we engage in constant distraction. In today’s information economy, excellence is what’s going to pay off, because so many things can get outsourced now. But, if you are able to transcend the constant penchant for busyness and distractibility, you can gain a huge advantage in your career. So many great performers have systems in place where they can do deep, non-distracted work. My past guest Seth Godin said, “Turn that shit off.” Even Mark Twain had to go to a cottage to get some peace and quiet and get to work! He was so isolated that they had to sound the horn to call him back! JK Rowling rented a hotel suite to finish the final Harry Potter book, and Carl Jung went to a stone castle. Remember, Dr. Seuss wrote his books on a yellow legal pad. And then got on a plane from La Jolla to New York to hand-deliver them ― these were the only, original copies of his work! Great ones have the drive to cut themselves off from busyness. They have a greater level of satisfaction with their work when they get to focus on the peak performance task. But, unfortunately, the modern workplace is highly focused on busyness ― to our detriment. People who think they are multitasking are constantly distracted, and their performance capability drops significantly.  Other research shows we switch tasks every 3 minutes, and interact with an average of 37 windows per hour. Brief interruptions, such as checking text and email have a massive negative impact, due to something called Attention Residue. This is where each time you lose a bit of productivity/cognitive power when you return to the original tasks you were doing. Think of it this way: “If your brain is how you make a living, you have to be cognizant of brain fitness!” I spent some early days in a large corporate environment, and my opinion is that the only fool who should be up and about, with a constant open-door policy, is the CEO. Because that is why they are there ― to help make others better, to supervise, and support. This is the kind of leadership I saw Martin Brauns embody at Interwoven ― he always had his door open, and always had time for anyone and everyone, no matter how busy his already packed schedule was. And I never forgot what my boss at Interwoven, Kevin Hayden said: “Remember: I work for you, not the other way around.” He felt his role was to act as a resource for others, in order to make everyone else better and to be someone people could see for guidance and direction. Think of it like this: the manager works for the team, not the other way around. So, knowing how distracting and damaging hyperconnectivity is, and knowing how utterly useless multitasking is, why do we even engage in this bullshit? Newport offers a few reasons: To have a sense of being needed and feeling useful. Tribal wiring: The psychological pain associated with not answering emails, texts, calls from family and friends. Busyness is used as a proxy for productivity: Unlike assembly line days, it’s much more difficult to measure productivity these days. Newport calls it the “metric black hole,” meaning that we have no good way to measure the lost productivity created by busyness and distractibility. The truth is, “busyness” really just means that you’re doing lots of stuff in a visible manner. It means you are sending and/or replying to cc group emails, and constantly available on chat or on the phone, constantly attending meetings and conference calls. But why? Because in the modern workplace, without clear feedback and guidance, people gravitate toward the “principle of least resistance,” which is the stuff that is easiest to accomplish in the moment. That’s why we foster a culture of connectivity, when studies show that it is ruining productivity. Imagine if answering emails were to move to the periphery of your workday ― you’d be required to apply a more thoughtful approach to what you should really be working on. And sometimes it really is as simple as changing the conditions of your environment so you can adapt to that environment. If you’re distracted by the need to answer all your incoming emails in the morning, then just don’t let yourself even look at your inbox until later in the day, when you’ve already ticked off enough boxes on your to-do list. Newport tells an inspiring story of an accomplished physics professor in the book, a man who was measured by the frequency of publishing important papers. This professor created an image of irresponsibility and proudly, and continues to reinforce that to his colleagues. He doesn’t answer emails, turns down meetings and opportunities to serve on the committee or boards, he’s entirely focused on publishing research. And that’s all anyone can do: live and work in a way that ensures you will not get in your own way! Stay tuned for part two where I’ll discuss more of the amazing insights I learned from reading this great book, Deep Work. TIMESTAMPS: There is a huge penalty to pay in society at large when we engage in constant distraction. [03:42] If you can transcend the constant penchant for busy-ness and distractibility that we see in today’s workplace, you can gain a huge advantage. [06:44] When your inbox pops up with new things while you are working, it is an example of intermittent variable reward. [08:46] The bump of dopamine that you get with new “dings” on your screen, is similar to the addiction to sugar. [11:02] Just turn it off or go away in order to get work done! [12:22] Hand-writing pen to paper has more significance than typing because of the interaction with the brain. [14:12] Unfortunately, the modern workplace is highly focused on busy-ness rather than focus. [16:53] Attention residue is where each time you pull yourself away, and get distracted, you lose a tiny bit of productivity and cognitive power. [20:17] The manager works for the team rather than the other way around. [21:11] When you feel busy, you feel satisfaction that you are needed. You feel you have been pulling your weight. [22:31] Busy-ness is used as a proxy for productivity. [24:02] LINKS: Brad’s Shopping Page Deep Work Seth Godin Study Hacks The Hacking of the American Mind 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. Ron returns to the show to focus on the topic on everyone’s minds these days, and provides an extremely compelling and fresh perspective about the true mechanisms for how the virus attacks the body and how you can greatly improve your chances of getting sick.  In short, your aerobic condition and your body composition are directly associated with your chances of getting sick, and how sick you get. But ― if you improve your aerobic conditioning and shed the inflammatory belly fat, aka visceral fat ― you greatly reduce your chances of trouble. Dr. Ron has promoted the connection between visceral fat and health for a long time, and now brings this topic into greater focus as we all strive to reduce the risk and spread of the highly contagious Covid-19. The reason why belly fat is relevant to Covid-19? “Because belly fat releases chemicals that cause your immune system to overreact ― which is what we’re trying to prevent with Covid-19,” says Dr. Ron. We hear plenty of anxiety-producing content from mainstream news outlets, so why not listen to this self-described “eternal optimist” discuss how to get healthier, how society will adjust in many positive ways (including more teleworking to increase worker efficiency), and more telemedicine (which can provide further insights to the doctor about how you live your life at home). Dr. Ron’s goal is to simply take people out of “panic mode” and prepare them for the “long haul” that lies ahead, which is why he thinks it is imperative that we, “Stop looking at Covid as an infectious disease, and more as a lifestyle disease.” Be sure to visit Dr. Ron’s highly informative site, culturalhealthsolutions.com, read the article when he affectionately calls the “Covesity” pandemic, and also download a free eBook titled, The Covid Survival Guide here.  You can also listen to past Get Over Yourself episodes with Dr. Ron, like Aging Gracefully, Medicine and Mindset, and Avoiding Heart Attacks and Evolving Your Perspective On Healthy Eating.  TIMESTAMPS: Introducing Dr. Ron, Brad mentions the new term “covesity” which is the association of the state of poor health during this time of COVID-19. [04:50] Dr. Sinha talks about the benefits of telemedicine with patients. [07:51] There are fewer medical appointments as people are sheltering in place.  This worries Dr. Sinha. [09:02] We've got to get out of the vision and thinking that COVID is basically exclusively an infectious disease. [10:06] It all depends on your body and your mind and how you are going to respond to this. [14:06] Brad asks Dr. Sinha whether we are making too much fuss of this. It’s about keeping your body healthy. [15:27] If you have elevated belly fat versus fat in other areas, there is increased risk factor for heart disease and cancer.  [19:52] Looking at the bloodwork can tell you about your risk factors. Vitamin D is also very important to look at.  [25:30] How are people getting taken down by this still since the shelter in place started? [28:57] You can be asymptomatic and be a carrier. There is still a lot of potential to spread. [31:48] Brad asks the doctor if his medical training included anything this severe as a pandemic. [34:16] Learning diaphragmatic breathing makes a huge difference. [35:22] Overall, it looks like physical activity is increasing during this time. [38:38] Micro workouts are a great breakthrough in the fitness industry. [40:20] It’s not just standing up and getting into that but having variation throughout the workday. [43:58] Get moving.  It is important to move every 30 to 40 minutes. [45:38] Maybe we can expect the corporate world to learn some healthy lessons during this COVID 19 sheltering experience.  [48:20] Around the 40 to 45-minute mark of sitting, we start to produce inflammatory cytokines. [50:07] The viral load versus the cytokine load is what causes the body to attack itself and you get taken down. [53:28]  LINKS:   CAR.O.L. Dr. Ron Sinha Podcast Cultural Health Solutions QUOTES:  “People still don’t have a good sense of what six feet is - and six feet is actually the minimum. And the longer people go without issues, they can start to get more lackadaisical about this stuff.” “I’m really trying to teach people how to breathe better.” “I tell my patients: run with the mask on because it’s almost like high altitude training.” “Individuals that are really physically fit and aerobically fit have more tolerance for sitting longer. It makes sense because their mitochondria are burning fuel even while they’re at rest" 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 am so grateful that I’ve been able to connect with such a wide variety of interesting people through this show - to hear their stories, learn from their wisdom, and gain insight into experiences I never would have had access to. This show will encapsulate some of the best moments and lessons that have been featured on Get Over Yourself - from Dr. John Gray to Dr. Peter Attia to Amanda Renteria, this episode is packed with some seriously profound insights you will be able to apply to any area of life. What We’ll Learn From….    Dr. Peter Attia: “There’s enough information out there for people to get a sense of what we should and shouldn’t eat.” “People tend to get confused about things that don’t matter.” “The insight is: if you do this for long enough, it matters.”   Elle Russ, author of Confident As F*ck and The Paleo Thyroid Solution: “I was forced to follow my passion.”   Brian MacKenzie: “More is not better, better is better.” “We’re now starting to understand the interconnectivity of the brain and respiration and how your respiration is a part of your central nervous system. In fact, we believe it’s the remote control. Your emotions, your pain, your muscles going to work, stress of any sort, there are dedicated respiration patterns that go off the moment those are happening on an autonomic level.”   My favorite guest/person, Mia Moore: “You have to make a conscious choice not to sweat the small stuff. That’s not easy.” “When someone’s venting, you don’t want to hear [the other person] tell you what to do...they’re probably already figured it out. They probably just want someone to hear them vent.”   Dr. Elisha Goldstein: It’s important to learn how to actively relax your nervous system: “If your body is bracing, the first step is to actively soften your body.”   Mark Sisson: A calculated risk is still a risk.   Dr. Wendy Walsh: “When the man makes less than the woman, he is far more likely to cheat.”   Amanda Renteria: “We’ve got to start changing this image of leadership.”   Gitta Sivander:   “Being able to be authentic, and being able to be present, will allow for us to be more confident.”   “How can we be responsible for ourselves as adults if we don’t learn to be responsible for ourselves as children? We need to learn that from early on.”   Ben Greenfield: “Taking a step back and looking at this bigger picture of enjoying the entire experience of eating - I think it would benefit everyone to focus on that, rather than get into the nitpicking.”   Martin Brauns:   “Make sure you check your own intentions.”   “Look for the folks who get the results done, but through non-heroic, well planned and paced, thoughtful work.”   Dave Kobrine: “It’s not using willpower, it’s about habit. And habits you just do automatically.” “If you’re not in control of what you feel and what you say, then somebody else - and that somebody else is your fear mechanism - this big part of your brain that reacts for you.”   Enjoy the show, and stay tuned for part 2!   TIMESTAMPS:   First guest, Peter Attia, emphasizes the simplicity of the basic needs for a healthy lifestyle: nutrition, exercise, sleep.  [01:27] Elle Russ talks about her comeback from a serious arm injury.  [05:33] Brian MacKenzie talks about the interconnectivity of the brain and respiration. [11:32] People need to vent.  At that time, they don’t need advice. (The Mia Moore Show) [16:13] Elisha Goldstein talks about our addiction to our phones and how detrimental that is. [19:36] Mark Sisson talks about the proper mindset for an entrepreneurial journey such as his. [24:42] Psychologist Wendy Walsh puts forth her perspective on relationship dynamics in the modern world. [26:22] MacNaughton asks why risk the fun of training in order to get in an extra workout and taking the chance to get injured?  [30:43] Amanda went from modest beginnings to playing an important part in Hillary Clinton’s presidential campaign.  She says anything is possible when you believe in yourself. [33:28] Chris Kelly says overstressing during training has long term effects. [36:58] Dave Kobrine has many tips on parenting your children into athletics as well as how he manages his morning routine. [41:37] Isaac Rochelle talks about turning adversity into opportunity and taking control of his mindset. [46:05] Kelly Starrett stresses the negative impacts of technology and lack of movement on our lives. [50:42] You should create a celebratory environment for your family dinners and not get hung up on the macronutrients. (Ben Greenfield) [56:17] Martin Brauns was a CEO with a leadership style that made people feel empowered and valued. It's important to celebrate people who plan appropriately and get their work done in a paced and measured way. [01:00:18] Dave Rossi talks about our fears and our negative emotions take control of us. [01:04:06] Teaching public speaking, Gitta Sivander talks about being yourself…be vulnerable and authentic. [01:07:07] Commercially produced wine has a lot of sugar and has little health benefit. (Todd White) [01:12:50] LINKS: Peter Attia Podcast Elle Russ Paleo Thyroid Solution Confident as Fuck Brian MacKenzie Mia Moore Podcast Dr. Elisha Goldstein Mark Sisson interview Dr. Wendy Walsh Andrew MacNaughton Amanda Renteria Chris Kelly podcast Nourish Balance Thrive Dave Kobrine Isaac Rochelle Podcast Kelly Starrett Podcast Ben Greenfield Martin Brauns Podcast Dave Rossi Gitta Sivander Podcast Dry Farm Wines Todd White Podcast 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 catch up with the Fat Burning Man himself, Abel James. Abel has been a prominent voice in the ancestral health community for nearly a decade with his sensational Fat Burning Man podcast (check out my episode on Abel’s show!). Abel is a free-thinking guy who is not afraid to speak his mind and call out the BS in the diet or fitness scene. He describes starting his podcast out of frustration that Jillian Michaels (the Biggest Loser trainer) had the top podcast (he later took her down with his fast growing show). Abel describes his background as a devoted distance runner who was getting fatter and less healthy despite his devoted training, thanks to an overly stressful lifestyle. A precocious and prodigious learner, Abel took matters into his own hands and embarked upon his path to reclaim his personal health and also become a thought leader in the process. He also expresses his creativity through music — Abel is an accomplished musician with a long career playing hundreds of shows annually. Abel’s approach to health is more inclusive and progressive than you will find virtually anywhere else. His sensational book, The Wild Diet, offers a simple, sensible, sustainable, non-denominational approach to healthy eating that cuts through the hype and propaganda and helps you enjoy the experience of eating a variety of foods as close to their natural — wild! — state as possible. Abel brings out his multi-dimensional personality in this show, as he describes his continued passion for music (and how it helps him rejuvenate from long days behind the mic!), his increasing attention to spirituality, primarily accessed by connecting with nature, and the vagabond travels that he and his wife and business partner Allyson have enjoyed in recent years that led them to a very special and spiritual current stopping point of Crestone, CO. Enjoy this episode with Abel, and to learn more about him, head over to FatBurningMan.com and check out his long-standing highly ranked podcast, The Fat Burning Man Show.   TIMESTAMPS: Abel, a musician, has connected with a community of close-knit people as he travels around looking for clean air which is getting harder to find. [05:57] He is finding spiritual growth by gravitating to the mountain communities. [14:11] The surrounding environment has a tremendous impact on us and sometimes we don’t even notice that. [17:44] When talking about diet, people get confused because the words don’t necessarily explain the concept. [22:39] Many athletes are raised to think: no pain, no gain. [26:44] Most people are generally too still throughout the day. Think about mini workouts. [28:48] If you surround yourself with reminders of things you want to accomplish, they will encourage you of what you need to do. [35:12] How does music play into the ability to be the best you can in the career and healthy living goals? [39:21] During a year without the internet, Abel created Virtual Reality videos. [42:07] We need to get our power back and be clear about what we deserve. [47:11] We are all consumers.  Make sure you are a conscious consumer. [51:52] We are conditioned to never be satisfied. That gets in the way of healthy living. [56:49] Fasting gives you experiences you’ve never had in your life. [58:12] Abel’s podcasts have giving him amazing lessons. [58:53] LINKS: Abel James CAR.O.L Brad’s Shopping page Let’s Get Checked Wild Diet Mark's Daily Apple.com Designer Babies Still Get Scabies QUOTES: "Emphasize the effort toward improvement, rather than the end result." "Do the things you’re bad at." "The Wild Diet simplifies things that are extremely complicated."  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.

Lately, I’ve gotten quite a few questions from listeners about the importance of factoring in your maximum aerobic heart rate minus your age when exercising. I’ve talked a lot about the benefits you receive from doing this practice, but what happens when you (accidentally) exceed that figure? Unfortunately, it can be all too easy to go over your ideal training heart rate. But it’s very important to be careful about not exceeding that number when you’re building cardio endurance and getting better at burning fat - because if you do, the metabolic effects of your workout will be altered. This is because exceeding your maximum heart rate causes you to tap into “glucose burning,” which will make it more difficult for your body to go back to a fat-burning state. However, it’s totally understandable how people can easily go over their max heart rate, so be sure to use a wireless heart monitor and keep at it with the MAF method of training! Speaking of slowing down, I then tackle a question from a listener, a surgeon who has been taking a polarized approach to training (either low intensity or going super hard) and has been grappling with how he feels when he goes low-carb, for years. He also doesn’t find the literature or data supporting the low-carb argument to be especially strong, and wants to know if I know of any competitive Nordic skiers who have done well on a low carb diet? What an interesting question….as long as you’re doing a good job with your fat-burning workouts, and not drifting into glucose burning (by using the MAF training method) then you should be fine. But if you’re doing a lot of glucose burning workouts and consuming a lot of carbs, you will gain a lot from slowing down and pacing your workouts. This is because slowing down ultimately helps you go faster.  When it comes to the question of the amount of carbs that you should eat, focus more on the type of carbs you’re eating first. Try to stay away from refined carb products like pasta, bread, even those super tempting gluten-free pizza crusts - sure, they are gluten-free, but it’s also still processed food. You only live once, so of course you should enjoy some pizza every once in a while, but in terms of a sustainable carb source, you can’t go wrong with root vegetables. Because they’re whole foods, they make the best go-to carbohydrate option you can choose from. Plus, they’re loaded with nutrients. Try beets, sweet potatoes, carrots, potatoes, and things that are not as common, like taro and plantain, which are both super delicious. If you want to add some flavor, try mixing a little bit of curry powder with Primal Kitchen mayonnaise (and a splash of water or lemon juice) for an awesome dipping sauce for your sweet potato fries, or try frying some plantain slices in coconut oil and a little salt - delicious, easy, and satisfying! You also might find it most helpful to simply focus less on carbs, and more on nutrients. Most importantly - listen to your appetite. This has been a wonderful revelation for me recently and has allowed me to optimize my carb intake in conjunction with days that I perform more intense workouts. And, it also allows me to enjoy one of my favorite snacks, popcorn, without regressing into the Fatty Popcorn Boy again. Ultimately, going with the flow more and listening to your intuition is what I have found works best for me. Interestingly, one of the original definitions in the dictionary of the word “diet” used to signify a day’s journey, or a way of thinking. So why not approach your diet the old-school way? You can’t go wrong if you just take it day by day, go with the flow, and respect your intuition and your natural appetite. TIMESTAMPS: Justin asks what is damaged if you go over the Maximum Aerobic Heart Rate of 180 minus your age?  He says it’s easy to go over. [02:36] Lee from Manchester England compliments Brad’s work and accent! [12:06] A 61-year old orthopedic trauma surgeon writes in. He does polarized training and his concern is the problem he is having when he goes for low carbs. [13:43] Go by your appetite!! Go with the flow!! [23:35] Are you carrying excess body fat or not? [25:45] LINKS: Keto Reset Diet Keto for Life Human Performance Outliers Overcast QUOTES: "Slowing down will help you go faster, be healthier, and have more success." "Go by your appetite!!!" 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 one of the most knowledgeable straight-shooting leaders in the health world, Dr. Cate Shanahan. Please enjoy her previous shows, Setting Things Straight, The Four Pillars of Health, and How To Become Cancer Proof! The occasion of her return visit is the publication of her long-awaited new book, The Fatburn Fix. In this show Cate will explain just why the nasty industrial seed oils (canola, soybean, corn, etc.), which are still very prevalent in most diets, thanks to widespread use in restaurants and in processed foods, will royally mess up the number one attribute for healthy living: Dr. Cate argues that this is your ability to burn fat. If you cannot burn fat efficiently, all bets are off when it comes to fasting, going keto, or even building fitness. Dr. Cate also breaks down the four aspects of our fat burning systems: mitochondria, hormones, body fat, and the appetite center in the brain. You’ll also learn the name of the man Dr. Cate believes is most responsible for our disastrous departure from natural saturated fats into the disease caused by excess consumption of unhealthy polyunsaturated fats. This dietary transition that occurred in the 50s and 60s, and spread across the world, has caused millions of premature deaths and health destruction...yes, primarily thanks to one “liar pants” man who Cate calls out for us. This is a fascinating discussion that will make you feel proactive about making some big changes in your lifestyle and diet, even if you already consider yourself to be a pretty healthy person, because as William Shewfelt said when he was on the show, “There’s always more you can do.” True, there is always more to learn about health, and there are always things you can try out and incorporate (or eliminate) in order to ensure you’re living as healthily as possible. If you’re someone who eats healthy food but still eats snacks throughout the course of a day, you’ll be inspired to change that habit once you hear Dr. Cate explain how snacking affects the body. If you’re someone who likes to get take out food from “healthy” restaurants, you’ll be compelled to check out what cooking oils they use, and will probably hold off from ordering from them for a while, unless you can get them to cook in avocado oil or butter! Enjoy the show, and empower yourself with the knowledge you’ll gain from some seriously fascinating insights about health and the food industry from a true expert, Dr. Cate Shanahan! TIMESTAMPS: Dr. Cate is going to talk about the four categories of the fat-burning system. [04:00] The ability to burn body fat trumps all other factors like family history, genetics, or whether you smoke, or how fit you are. [06:33] We screw up our natural ability to burn fat by eating refined industrial seed oils as a regular part of our American diet. [09:28] When the evidence is so clear, they still sell industrial seed oils everywhere. [13:49] You can make your own mayonnaise at home. [16:36] What is wrong with canola oil comparing it with the healthier oils? [18:45] If you still think saturated fat is unhealthy, you need to do some more research. [24:20] We are hungry shortly after eating if we don’t get saturated fats. [30:10] Metabolism is composed of mitochondria that produce energy, hormones that store and release energy, body fat itself and appetite regulator in the brain. [32:52] The reason we have Type 2 Diabetes is from eating too much polyunsaturated fatty acids. (PUFA), not from too much carbs. [35:23] The average person now is metabolically damaged, even children. [42:43] Once you start building a healthy breakfast and a healthy lunch, you will notice within hours that your mitochondria are functioning better. [49:34] Snacking doesn’t allow for the hunger clock to be reset properly.  [51:01] The Fatburn Fix book explains why you want to focus on energy gain rather than on weight loss. [55:39] You train your dog, or you train yourself to be hungry at certain times. Some people don’t realize when they are snacking! [59:14] There is an urgent need to eliminate processed oils and reset the need to snack. [01:04:10] How much fat is too much? [01:06:11] Yo-yo dieting sets up most people for failure.  [01:08:40] LINKS: Dr. Cate Shanahan Shanahan podcast about cancer The Fatburn Fix Dr. Cate YouTube channel Ancel Keys The Canola Blob 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.

How much should you eat? Should you increase your carb intake? And if you’re eating six eggs for breakfast, but getting hunger pains by noon, then what is that a sign of? I cover all these questions and more in today’s breather episode dedicated to answering some awesome inquiries sent in from listeners.  Most of the questions I’ll cover today center around fitness, food, and fasting. First up is a question from a listener, Tim, who’s now at the half-way point of his Keto reset Mastery course (congrats!), and has found that he’s actually lost too much weight. I advise him to double his carb intake, as well as increase fat, in order to regain a few of the (many) pounds he’s lost. Up next is a question from a listener who is an active and healthy 32-year-old mother of two. She’s kept up with her running, does marathons, and eats very clean, nutrient-dense food. But she’s struggling with the fact that, after her breakfast of six eggs, she’ll still get super hungry by noon. She’s feeling frustrated by this as she would prefer to just eat in a smaller window, but there is no reason to get discouraged or frustrated. Listen to your body! When your hunger calls, go make yourself a healthy, nutritious meal. If you’re craving sweet potatoes, eat them! If you’re craving protein, go for that - just pay attention to what your body is telling you. Especially if you are breast-feeding, you will definitely need the extra calories and nutrients, not just for you, but for your growing baby! Here’s a great question: is it possible to effectively train for a 5K, while eating a keto diet? Sure, but you do need to train sensibly in order to support your ketogenic diet goals. Otherwise, it’ll be too much stress on your body. We wrap up with a wonderful, thoughtful message from Kristin, a listener who’s been tuning in to the podcast during her long commute to work. She shares the exciting news that she has been able to get off Nexium after 16 years of taking it! Turns out, acid reflux can easily be taken care of through diet, not medication. Kristin and her husband started a total lifestyle transformation after reading The Keto Reset Diet. They completely changed their diet, monitored their screen exposure, got on a great sleep schedule, and dropped 34 pounds combined! And all of this happened because Kristin’s husband just happened upon the book: “I think the moment he decided to purchase that book would be one of those explosive, random events that Art de Vany refers to...it certainly radically altered the course of our lives.” That’s huge, so congrats Kristin, and thanks so much for writing in. That’s all for today - I love reading your thought-provoking questions, so keep ‘em coming, and enjoy your life man! TIMESTAMPS: Tim, who is half-way through his Keto reset Mastery course, is asking what to do now that he has lost too much weight. Should he double his carb intake?  [04:08] A 32-year old mother of two runs marathons and eats large eggs for breakfast with butter around 8:00 or 9:00 and finds herself hungry again about noon. What is she to do? [06:26] People who are athletic or have additional demands have an even greater need for a nutrient-dense diet.  If you are hungry…eat (the right things, of course.). [11:18] Can you effectively train for a 5K to achieve a PR while on a ketogenic diet? [12:13] Kristin’s letter describes how hers and her husband’s life has changed drastically from following Brad’s advice.  She got off Nexium after 16 years by modifying her diet. [17:55] LINKS: Brad’s Shopping page Keto Reset Mastery Online Video Course  Art DeVany podcast William Shewfelt podcast Amberly Lago podcast Keto for Life  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.

Drew Manning burst onto the global fitness scene back in 2011 with his incredible “Fit to Fat to Fit” experiment, where he deliberately gained 75 pounds of fat in six months. A lifelong competitive athlete and chiseled personal trainer, Drew purposely let himself transition to obese and inactive in an effort to connect and empathize better with his clients. Listen to Drew relate some amazing insights about his experiment. Of course, his physical function declined predictably, but it was the effects on his personality that provided the most profound insights. Drew relates becoming self-conscious and insecure, spurring an awakening that the fitness industry might benefit from a transformation. Drew suggests that if we started from a place of empathy instead of rah-rah exhortations, we might have more success in transforming lives. “Fall in love with the process,” explains Drew. You will also learn why willpower is overrated, how self-awareness might be the missing element for you to achieve weight loss and fitness breakthroughs. After we work through Drew’s vision for an evolved mindset about fitness, Drew shares an incredibly thoughtful and vulnerable story of his personal journey of transformation. Drew describes how his tightly controlled life as an athlete and fitness leader unraveled to reveal a life of lies, deceptions, and self-sabotage—in part driven by a strict religious upbringing and intense athletic experience. Drew keeps it real in talking about the shame of porn addiction, the pain and suffering of divorce, and how he was compelled to awaken to a hopeful new life of authenticity and mindfulness. For anyone wishing to take the first steps toward a more honest and authentic life, Drew offers some quick and memorable tips to establish a healthy baseline of mindfulness, positivity, and gratitude each day. You will get a ton of value and inspiration from Drew during this episode, and you can connect with Drew further at Fit2Fat2Fit. TIMESTAMPS: When Drew became a personal trainer, he became curious about what it was like to be overweight., thus began his interesting journey from Fit to Fat to Fit. [05:47] Drew gained 75 pounds purposely in a very short time. He became self-conscious and insecure. [07:36] The emotional attachment to food is way more powerful than imagined. [10:23] There was a severe detox reaction when he withdrew from the processed junk foods. {13:25] Drew developed extreme empathy for people struggling with their weight.  He felt judged by society. [17:37] It was easy to see how people get stuck in the desire to lose weight and the feeling of safety. [20:08] Focus on the process rather than the end result. [23:51] Changing your environment will help you learn to adapt. People struggle with willpower. [27:25] Some tips for promoting exercise are laying out exercise clothes for the morning or having a group setting for support and accountability. [32:03] The catalyst to change is self-awareness. [35:14] You can’t define yourself as someone who has been a failure. [38:08] You have to overcome mental and emotional challenges and release the self-hate. [41:12] What are some baby steps a listener could take? Meditation, Positive affirmations, journaling. [47:59] There seems to be a movement of mindfulness. [59:31] LINKS: Brad’s shopping page Complete Keto Fit2Fat2Fit Supersize Me Willpower Doesn't Work Episode 100 of Fit to Fat to Fit podcast 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 are back with another Q&A show! Today I’ll be answering some more questions sent in from listeners concerning sprint workouts, the MAF method of training, and finally, I’ll share how you can banish extra body fat - once and for all. First up is a question from Sheila, who wrote in wanting to learn more about my cure for plantar fasciitis. Sheila is understandably sick of waking up every morning, unable to put any weight on her foot. Ouch! I can relate to how uncomfortable and painful this can be, as I suffered from mild to severe plantar fasciitis (on and off) for 15 years. It can be so debilitating to deal with, so check out my YouTube video if you haven’t yet to watch me demonstrate the stretches that cured my plantar fasciitis. Just a few weeks of doing these stretches made a huge difference for me, and being consistent, and holding the stretches for a long period of time, was key. You don’t want to overdo it, but stay committed and try to hold them as long as you can - right up to the point where it starts to get a little uncomfortable. Don’t push yourself too hard and stay consistent, and you’ll see (and feel) the results. Next is in inquiry from Paul, who wants to know how to best balance basic marathon training with the MAF method of marathon training. I suggest doing predominantly aerobic training, mixed in with brief, explosive workouts to challenge anaerobic muscle fibers. But really, if you want to perform your best in a grueling, competitive environment like a marathon, then you have to work on honing your aerobic base. Extending the duration of longer runs will also help prepare you, but keep in mind the importance of rest when you are practicing these longer runs. I then tackle a question from a listener, Jason, who has been going between the keto and paleo diets for some years and is on blood pressure medication, even though he’s only in his 30s. But, Jason has also lost 28 pounds so far! Obviously, his goal is to lose more body fat. And interestingly, he has a twin brother, who has normal blood pressure and is also 20 pounds lighter than him. I understand the frustration of wanting to lose extra body fat as soon as possible (see my past episode, “Fatty Popcorn Boy”), but the best method here is simply slowing down, having patience, and staying consistent with aerobic exercise that allows your fat burning capabilities to continuously improve. You really don’t want to stress your system out too much, and sometimes that requires a lot of restraint and patience! But it is way healthier to lose body fat at a slower, steady pace, than a fast, hurried one. And, it’s much more sustainable. To quote the Chinese philosopher Lao Tzu, “Nature does not hurry, yet everything is accomplished.” Take your time, stay committed, and you will see results that actually last. That’s all for today, and if you have a minute, I would greatly appreciate it if you could leave a quick review on iTunes, or share a clip of a show you’ve enjoyed with friends. This is super easy to do if you have the Overcast app, because you can listen to your favorite podcasts, make playlists, and also text audio snippets from specific episodes to your friends. Please continue to write in with questions - I love reading your feedback and comments! TIMESTAMPS: Sheila asks about Brad’s cure for plantar fasciitis. She continues to do exercises but fears she’ll never get better. [03:14] Paul in Minnesota asks: In keeping with the MAF method of training, how do I lay out my marathon training schedule? [07:54] Sprinting workouts are highly recommended. [17:16] Jason has yoyo dieted, has gained weight, and is on BP meds.  He wants to lose the extra body fat and get off the BP meds.  He is frustrated about sticking to the MAF method. [18:48] LINKS: My video on plantar fasciitis Plantar Fasciitis My Running Technique Primal Endurance Primal Endurance Mastery Course Sprinting Podcast 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.