The B.rad Podcast

Mark and I go way back to our days on the professional triathlon circuit where Mark was the greatest triathlete on the planet and an absolute master of one of the most difficult and grueling sports imaginable. Mark had an evolved approach that was based on intuition, leading a balanced lifestyle, and competing with tremendous focus and intensity. He rocked two nicknames: the first, Zen Master, was for his thoughtful approach and injection of spirituality into the art of triathlon training and competition. His second nickname was Grip, short for “grip of death” which was what happened when you would take a bicycle training ride with him. You had to hold on to your handlebars for dear life because this guy routinely would open up the throttle and keep it open for as long as necessary to break the mightiest of men. Mark also knew how to disappear from the high-energy training scene in San Diego or Boulder when he detected his training and recovery energies to be even slightly out of balance. He was one of the earliest athletes to stress the importance of an intuitive and balanced approach rather than a straight-ahead macho approach that is more prevalent in sports involving suffering. Mark has a tremendous amount of raw athletic talent for swimming, biking, and running, but it was his thoughtful approach that set him apart from other big machines on the circuit. That said, it’s important not to sensationalize the zen mastery story too much, which seems to have happened frequently in endurance folklore. Mark did not use voodoo magic and incense meditation to win races. He won because he worked extremely hard, was smart in the way he trained, and pushed himself beyond the normal thresholds of pain that limit humans and into a higher dimension of intense suffering. Personally, I learned a lot from observing how Mark conducted himself as a professional, and how one could alternatively be an absolute beast of a competitor, but also a calm, centered, thoughtfully chill dude when he was off the racecourse. Yes, the complete package of Zen Master and Grip was virtually unbeatable. Mark won all over the world at all distances. He dominated the World Long Course Championships in Nice, France, winning in 10 of 10 visits and regaling the crowd at the awards ceremony by accepting in French. He raced much less than the typical pro on the circuit, but when he showed up, you knew it was going to be a tough race. Alas, Mark’s career was not without disappointment and raw failure. Despite being one of the very top guys since his first pro race in 1982, he was cursed again and again at the sport’s biggest race, the Hawaii Ironman. Six-time champ Dave Scott had his number; Dave had the uncanny ability to peak for Hawaii despite inconsistent results and numerous injuries at other times of those seasons when he won in Hawaii. In Hawaii, Mark’s first six tries involved lots of valiant efforts, podium finishes, big leads and breakdowns, but never victory. Pressure was mounting over his career accordingly, like a golfer anointed “best player never to win a major.” Mark even graced the cover of Kellog’s Ironman cereal but couldn’t close the deal. Alas, the stars aligned for Mark in 1989 where he narrowly beat Dave Scott in the legendary Ironwar—the greatest triathlon competition of all time where these two guys, at the peak of their careers, battled side by side for eight hours, destroyed the course record and beat third place by several miles—literally. Listen to the great show with both Mark Allen and Dave Scott as they reflect on the great battle of 1989 and offer never before told behind the scenes observations about what it’s like to deal with the pressures and expectations at the highest level of professional sports. Mark’s inaugural Hawaii victory launched him into beast mode and he won in his next five tries before retiring on top in 2005, becoming the oldest Hawaii Ironman winner at age 38 and beating his own record time. Today, Mark has a thriving multisport coaching business, hosts Fit Soul Fit Body retreats with spiritual leader Brant Secunda (based on the life lessons of the Huichol Indians), and likes to shred the local surf break near his home in Santa Cruz, CA. You will not find a more thoughtful athlete than Mark, and this show is sure to entertain and inspire. Mark has been on a ton of podcasts talking about his triathlon exploits (including my own Primal Endurance show a few years back), so this show is a little different. Actually it was a syndicated production destined for both the Get Over Yourself podcast as well as Mark’s clever new YouTube program called Shed Talks. Yep, I cruised down to Santa Cruz and went into his shed filled with nine surfboards, a bunch of old-time magazine covers and ironman souvenirs, and a makeshift studio with perfect lighting to record with Mark. You can watch us interview each other on Mark Allen Shed Talks, or enjoy the recording on this podcast. I tried to unplug a bit from the talking point template in order to really help you get to know one of the most amazing and evolved athletes in any sport, ever. TIMESTAMPS: It is important to have your own space where you can have good personal experience. [04:42] The training for speed golf is different from many other sports like triathlon. [06:49] Mark talks about how you need to keep your brain quiet in order to access your focus. [10:28] Participating in sport teaches valuable lessons that should make your life better.  More than just the competitive sport. [12:14] If you are doing something that is not your passion or calling, it’s going to be a big mistake. [15:42] How you do something is how you do everything. [17:43] Good sleep habits and disconnecting to tech are some of the things Brad focuses on in hopes of an amazing life and longevity in years ahead.  [19:52] Having a morning routine to get your day started is very important. [24:47] Mark talks about the incredible strength of the Huichol people and how he applies it.  [28:13] What have Brad and Mark learned from racing that helps in their current careers? [33:34] Brad explains why podcasting is such a good way to connect with people. [41:46] Brad is going to try to break another Guinness World record. [52:13] It is so easy to be a participant if you find your passion. [57:56]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) Have you ever wondered just how much physical stress and emotions affect your body? Referencing back to a previous show with Dr. Ron Sinha, who has worked largely in the affluent Silicon Valley area, I talk about how psychological conditions can have a serious impact on your health, regardless of how “big” or “small” whatever problems you’re dealing with might seem. The point is: stress is stress, regardless of the source of that stress - the impact on your health is the same. Which brings me to the related concept of the hedonic treadmill. The hedonic treadmill (or hamster wheel) is a preset thermostat for your own intrinsic level of happiness.  So let’s say someone was wired to be generally unhappy from childhood. If that person wins the lottery and becomes instantly rich, there would be a momentary rush of happiness or a thrill, which over time would return back to your preset thermostat level of happiness.  Studies of lottery winners show that they don’t respond to ordinary situations or everyday events with an inflated level of bliss. The treadmill refers to how individuals are constantly spinning on a wheel where they seek outside pleasures, hoping that will somehow reset their thermostat to a higher level of happiness. “Maybe if I leave this job and join a start-up, run my own business, make more money, get a nicer car, or push my kids harder so I can live through their success, then I’ll be happier…” Angry, dissatisfied, unhappy, selfish people don’t all of a sudden become peaceful, happy, selfless individuals as a result of positive changes in their financial or personal situation. The converse is also true: If you are wired to be happy and more resilient, then sudden adverse changes in your health or your finances may temporarily move your happiness levels lower, but then you snap back closer to your pre-programmed levels. Again, in my neck of the woods, there is a tremendous focus on constantly driving towards external goals to hopefully reset the thermostat.  This rarely ever works. As a matter of fact, it just creates sequentially greater and greater expectations that result in temporary highs, but then you’re back to your preset level of dissatisfaction. “All these years of hard work and sacrifice, yet I still feel like this.” Sound familiar? I’m by no means encouraging you to demotivate yourself or your kids, but for every moment you set a high goal, take time to appreciate all the surrounding moments, achievements, and gifts you take for granted. If you are pushing yourself or your loved ones towards external goals and setting higher and higher expectations while consistently sacrificing nutrition, exercise, sleep, social connection, nature connection, and mindfulness, then you are chaining yourself to the hedonic treadmill and not making progress towards a more fulfilling life. I deliberately have learned to set really low expectations for most events and personal interactions in my life, and it really has made a huge difference for me.  If expectations are not met, no worries, and if they’re met or exceeded, then I feel joy and gratitude. Here are some tips that are seriously helpful when you find yourself faced with this issue: 1) Identify. Label rumination when it happens… “There I go ruminating again.” 2) Categorize. Be familiar with the common rumination movie themes you replay in your head like if-then, great expectations, and social comparisons. 3) Externalize. Grab some popcorn (a handful of nuts would be healthier!) and watch ruminating thoughts like a movie. 4) Detach and Distract. Rumination is sticky and it will pin you to your office chair, your couch or your bed, so you feel helpless and paralyzed.  You literally become a victim or prisoner of your own thoughts. Immediately detach yourself from your rumination environment and then positively distract yourself with exercise, reach out to a friend, read a book you enjoy, do something creative, get out into nature, etc.  Mondays are days I’m most susceptible to rumination and the simple act of working in a public place like a coffee house rather than in my solitary office makes a huge difference. 5) Be Present. Remember I said that ruminating about the past is linked to depression, while ruminations about the future are tied to anxiety.  The space in between is the present and mindfulness practices like meditation help bring you back to your center. 6) Pause and Reflect. Become the wise elder every now and then.  Ask yourself if you’re constantly running on the hedonic treadmill and forcing your family down a similar path.  Prioritize your mind and body and encourage those you love to do the same. Remember, you cannot reset your thermostat through incessant material pursuits and external goal achievements. 7) Get Help. For many, the rumination movies continue to dominate their lives despite using some of the above techniques.  There are past experiences and traumas that have become strongly embedded into our psyche and need to be addressed by a mental health professional.  Unfortunately, seeking help is often considered taboo to the very individuals and cultures that need it the most. However, it’s a necessary step if you want to be able to break free from the things that no longer serve you, and the truth is, we ourselves are often to blame for the cages we find ourselves locked in. Usually, we are the ones who got ourselves there - so, therefore, we are also fully capable of getting ourselves out of whatever restraints and constraints that we’re currently facing. TIMESTAMPS: FOMO is fear of keeping up, fear of missing out. These conditions impact our health. [02:53] Biochemical effects of the brain’s functioning show that all the cells of your body are affected by your thoughts.  [04:38] Studies of lottery winners show that they don’t respond to ordinary situations with an inflated level of bliss. [05:32] Individuals are constantly spinning on a wheel. [07:40] People are striving to reset their happiness thermostat. [11:39] Brad’s tips on overcoming the dangerous adverse consequences of FOMO are listed.  (1) is Identify. (2) categorize; (3) externalize; (4) detach and distract; (5) be present; (6) pause and reflect; [14:22] Set an example for your kids with a healthy mindset. [17:58] Social behaviors are contagious. [18:48]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 Dr. Paul for show #2! Our first discussion messed with my head forever, as the case Paul presents for a nose-to-tail carnivore diet is extremely compelling. Paul peppers his rapid-fire commentary with scientific terms that may escape you, but he does a beautiful job framing the discussion around two big picture insights that may change your life: #1: Plants are not necessary for human health and may be detrimental or extremely detrimental to many folks. The highly touted “antioxidant” and “super-nutrient” benefits are misrepresented and misinterpreted. #2: Animal foods have vastly superior nutrient density to plant foods, so emphasizing them in the diet delivers better performance, recovery, disease protection and satiety. Dr. Paul’s new book, The Carnivore Code, is a detailed look at all the scientific rationale and benefits of eating nose-to-tail animal foods. But he also offers some valuable first-hand knowledge by sharing the results he’s gotten from personal experiments he’s done - like his attempts to incorporate some plant food in the form of carbohydrates (kabocha squash, to be exact) into his diet. Dr. Paul was curious if adding some squash into his diet would help with his post-workout recovery, and how he would feel after a few days of eating a little bit of it. So, Dr. Paul added kabocha squash into his life, three separate times, for a few days at a time each time. And how did he feel after having it, even when it was just for a few days? Not any better - in fact, kind of worse: less focused, emotionally “jittery,” and hungry.  Yes, it turns out that adding carbs made Dr. Paul’s satiety go way down and he found himself way hungrier, much more often. So, back to the regimen of bone broth, bone marrow, and steak he went! And, unsurprisingly, he found that he felt amazing when he went back off of plants - he had improved mental clarity and focus, as well as tons of energy. And the hunger? Gone. Clearly, if you want proof of what works best for you, you’ve got to 1) examine how you feel and 2) pay attention to, and respect the science and history behind the human diet. Unfortunately, we seem to have an “epidemic of autoimmune disease” in the US, as Dr. Paul points out, and what is even at the root of all of it? Think about people you know - your friends, your co-workers, your family….we all know at least one person who’s been suffering from an autoimmune illness or a psychiatric disease for a long time, and if they’re not getting better, then it’s time to realize that it very well could be the plants - because of the toxins they contain. For a lot of people, plants are a huge trigger, and the main problem is that they don’t even realize it! And even if they do, the idea that plants are toxic and harmful to your health is extremely difficult to handle if you’ve spent your whole life believing that you’ve got to eat your greens to stay healthy. But, as Dr. Paul explains: “It is micronutrient density that determines our quality of life - and how do we get the most of that? In animal foods.” TIMESTAMPS: Dr. Saladino’s opinion is that we don’t need to eat fruits and vegetables. [03:11] After eating only meat, He actually felt worse when he reintroduced vegetables into his diet. [06:05] Paul eats about one gram of protein per pound of body weight. [08:20] The quality of the calories we use affect the way our body responds. [10:45] Losing weight is not about eating less food, it is about eating different food. [14:55] Food affects illness and disease in a huge way.  [18:55] There is much controversy between carnivore diets and plant-based foods.  What is wrong with veganism? [22:34] There is genetic variation in how well we tolerate plant toxins. [25:43]  If you are insulin resistant, you either need to go high carb/low fat, high fat/low carb, or mixed macronutrients with caloric deficit. [27:44] You can correlate the size of the brain with the amount of B12 in the body. [31:58] Fruit is a special case that we can consider with plant toxins.  [35:18] Vegetables like broccoli, kale, collard, cauliflowers when chewed, it’s kind of like super glue. [37:34] Paul debunks the Blue Zone. [46:55] Curcumin has been shown to affect many things negatively in the human body. [49:21] Plant foods are survival foods. [52:28] We can feed everyone beef in the US entirely by using grass feeding. [55:22]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.

Morning routines are all the rage these days, with lifestyle gurus claiming that you can crush all the objectives in your hectic day if you can just do some badass stuff after you wake up. Some of the hype has become ridiculous, and I recite the suggestions from a viral video by a prominent peak performance guru that numbers 15 things to do in the morning. Enough already, let’s get real. In this show, I offer some simple suggestions to make a morning routine a reality. Tips include: making a full commitment that you deeply believe will help you, including a fun factor so you get instant gratification as well as long term health benefits, and applying the skills of repetition and endurance to turn your routine into habit - no motivation or willpower necessary. Practically, I suggest you start your day with some form of movement, expose your eyes to direct sunlight and do something that helps you focus (like reviewing/creating your To-Do List). And by all means, do not forget the #1 rule: avoid reaching for technology first thing in the morning (like 84% of Americans do!). If you want to get super badass, consider a cold exposure session to develop focus, discipline, and resilience against all other forms of stress that lie ahead in your busy day. There are actually a lot of options here, and it’s up to you to figure out what works best for you - but the main object is sticking to it. Enforce healthy habits, stay on schedule, and commit to carrying out the tasks that you know will keep you in a focused, productive state.  TIMESTAMPS: Brad questions some others’ suggestions. Do we really need to make the bed in the morning? [02:57] Brad recommends his routine which is fun and energizing and not intimidating. [07:28] Number 1 is: make a commitment of five minutes. [08:38] Number 2 is: Make it fun and make sure you get some sun. [09:37] Apply the attributes of repetition and endurance instead of relying on motivation. [11:07] Get moving in the morning. [13:32]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.

Sharon is the Founder and CEO of Bonafide Provisions, makers of the number one selling frozen bone broth in America. We will learn all about the amazing amino acids present in bone broth that support gut health, deliver a collagen boost for healthy skin and nails, and help rebuild broken down connective tissue. Sharon will detail how to make bone broth at home in the correct manner, how to discern what is quality and what is crap at the store, and how bone broth helped her child go from sickly and ADHD-diagnosed to a life of robust health. Prior to starting Bonafide Provisions, Sharon was a certified nutritionist specializing in a whole foods approach to health. She describes mechanisms in the digestive process whereby the presence of an agent on our tongue sets off an efficient chain-reaction of nutrient assimilation. She asserts that the best way to obtain the nutritional benefits of any agent (vitamin C, etc.) is through real food. In her practice, Sharon implemented the cutting-edge GAPS protocol to patients with great success, most notably with her own son. GAPS stands for Gut and Psychology Syndrome and emphasizes the importance of the gut-brain connection in holistic healing. The gut and brain communicate via the enteric nervous system. Interestingly, in fetuses, the gut and brain originate from the same matter before they split off and progress into a fully formed brain and intestinal tract at birth. GAPS has been shown to be highly effective in addressing assorted mental health conditions that are typically addressed with medication, including depression, anxiety, ADHD and conditions associated with the autism spectrum. The rationale here acknowledges that dopamine and serotonin are largely produced in the intestinal tract, not the brain! What’s more, stress often manifests in the gut, such as the butterflies associated with nervousness. When you suffer from the common malady of leaky gut syndrome, it has a profound adverse impact on your mental health. This is the absolute cutting edge of medicine today, and Sharon weaves the story into the discussion around bone broth because bone broth helps heal leaky gut! Some key beneficial agents: Glycine: helps with protein digestion and fat absorption Glutamine: a potent amino acid that gut cells use to produce beneficial mucus for a strong gut lining. Bone broth battles leaky gut! Proline: An essential component of collagen to promote cell repair, healthy skin and joints. Bone broth is the best source of collagen — straight from the animal’s joints! Glycosaminoglycans: Often touted by Dr. Cate Shanahan, when you ingest these agents, they head to the areas of your body where they are needed most, where you have weakened or insufficient joints and connective tissue. Interesting historical tidbit: Bone broth was a staple of the human diet in recent generations, but the massive cultural shift to processed food that occurred around 1950 led us to disgracefully neglect bone broth. After life returned to normal after World War II, marketing forces pushed women out of the kitchen, enticing families with the convenience of TV dinners and later the explosion of fast food restaurants across America, as detailed in the iconic book, Fast Food Nation, written by Eric Schlosser. Dr. Cate Shanahan specifies the year 1950 as a cutoff for being reared with a decent diet prior, or a shit diet after that. Indeed, elderly folks today can harken back to their younger days when meals were home-cooked and prepared from scratch, and sweets, treats, and sodas were celebratory indulgences instead of dietary centerpieces they are today. How to make your own bone broth: Find joints or knuckles—the more joint material, the better! Chicken feet are particularly rich in collagen. Make sure you get organic/grass-fed/pasture-raised bones for the same reason we want naturally raised meat. Bone broth is keto friendly being high protein, moderate fat and low or no carb. If you add other ingredients such as veggies or sauces, you will alter the macros obviously Cook animal bones 18-48 hours on low heat. Sharon says the Instant Pot shortcut is not a great idea here, so use your Instant Pot low heat function or a Crock-Pot or best yet a giant saucepan. Ideally, you want a 10-to-1 ratio of water (make sure it’s filtered) to bones. Use a few tablespoons of a chelating agent like apple cider vinegar, which will help extract nutrients from the bone matter. If your broth is gelatinous when it’s cooled, you have succeeded! How to shop for quality products: Commercial “broth” products are devoid of the quality nutrients and basically a watered-down version of the actual bone broth. You should actually call this stuff “stock,” fodder for a liquid base of soup. Read labels! Bones should be on the ingredient list. You should see a prolonged cooking time specified on label or on website, and certified organic designation as well. This entails organic products all the way through the factory. Bone broth is stored in the fridge or freezer and will last a week in the fridge. As detailed in Dr. Cate Shanahan’s book, Deep Nutrition, bone broth is one of the ultimate ancestral foods, and it has been widely neglected (or watered down in the case of “broth-like” consumer products.) It’s time to get on the bone broth bandwagon and make it a centerpiece of your diet. Enjoy the show and learn more about Sharon at bonafideprovisions.com. TIMESTAMPS: Far from being a fad, bone broth has evolved over time [5:50]. How to figure out the proper amount of bones to use [10:40]. The benefits of using sun-dried sea salt [11:50]. Why homemade food went out of fashion [15:30]. What ingredients to look for when you buy bone broth from the store [21:05]. The true meaning of “certified organic” and the ideal cooking time [27:00]. How Sharon counteracts the issues that plague recovering vegans/vegetarians [32:40]. The reason why food is so effective as a healing modality for the body  [40:55]. Processed food items with “gluten-free” or “grain-free” labels are still junk food [45:20]. The effects of having gut dysbiosis and the gut-brain connection [50:05]. Using a Crockpot to make broth is not terrible, but it isn’t ideal [57:00]. The bones that make the best broth [59:19].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) Lots of great stuff to cover today as I continue to go through all of the great questions you’ve submitted so far. We start with a question from a listener who challenges me to name the many things that I find more important to endurance success than the particulars of workouts and scheduling, so I spout 7 things quickly in response. I then share from recent success stories, including improved sleep from honoring digestive circadian rhythm and improving inflammatory conditions with dietary restriction. And what kind of dietary restriction do I mean, exactly? Well...of course, it all depends on the individual. For some people, that means eliminating certain foods that trigger inflammation. But for others, it just means working on timing and adjusting the way you schedule your meals, but not changing anything about the food itself - just switching to eating earlier dinners, for example. I also stress the importance of cultivating your intuition (in all areas of life, duh) when it comes to fitness and diet. Knowing how to employ your intuition will always serve you well because it allows you to go with the natural flow of things. So instead of forcing strict, regimented workouts set at specific times on yourself, try to balance honoring your commitments with an understanding and respect for your body’s natural needs, which are for rest and relaxation, balanced with a healthy exercise regimen. I then explain how to reconcile the seemingly disparate training approaches of aerobic-based versus explosive efforts found in a Crossfit Endurance workout (listen to my show with Brian MacKenzie for more details). I also talk about how consuming lectins may be triggering inflammation that worsens skin-conditions, like vitiligo, and how the elimination of night-shades can help with this problem. As I get down to the last few questions, I realize how many of them have had a similar theme, which is balance. How do you balance intuition with a set schedule? How can you begin to manage stress and rest most effectively? And how do you reconcile two diametrically opposed perspectives, like Primal Endurance vs CrossFit endurance? How do we move forward when there are things in our life that seem to contradict each other, or when we don’t quite know how to proceed? We get over ourselves and our negative internal chatter, and remember the importance of having a healthy perspective! Take advantage of support from your community, from your family to your friends, to your colleagues to your neighbors, because that’s what makes all the difference in the world in terms of your performance and your mindset. Just don’t get caught in the trap of stressing about not doing enough. We’re all doing the best we can (and if you’re not, simply recognize it, and make adjustments!) so, remember the importance of continuously committing to BALANCE. There is a time for action, just as there is a time for prioritizing resting and recovery. Do yourself a favor, and let yourself fully experience the benefits of both. Thanks for the thought-provoking questions! Keep ‘em coming by emailing getoveryourselfpodcast@gmail.com. TIMESTAMPS: David is asking about workout scheduling. What is the order of importance?  [03:57] It interferes with our circadian rhythms to have this constant technology available. [05:30] Stress/rest management is so important for a balanced life, especially for an athlete. [07:13] Have a healthy perspective on setting goals. [08:22] Having a supportive family, community environment, or training partners makes your training more doable. [09:50] Cultivate intuition over a regimented schedule. [11:17j Think about the “breakthrough workout.” It should be the centerpiece of your training. [12:10] Morning flexibility routine keeps Brad in a stronger position to do other things the rest of the day. [13:04] Clean up your diet. [14:42] Ward is telling about what he discovered that, despite going keto, carnivore, changing sleep hygiene, he was still having disturbed sleep. The timing of eating was the secret. [16:46] Felix is asking about the skin disease of vitiligo which is believed to be caused by an intolerance to lectins. Eliminating nightshade vegetables from the diet can help with many conditions. [21:15] The next question is how does a middle-aged novice trainee reconcile two diametrically opposed viewpoints like Primal Endurance vs CrossFit endurance? [24:51] The two viewpoints go hand in hand, but the emphasis needs to be rest and recovery. [29:50] Holger in Germany mentions how many studies there are on diet that will support anything.  It’s confusing. You have to see what works for you. [31:57] Brian shares how he is living with ulcerative colitis but living the Keto lifestyle has kept him off meds for 8 months. [34:38]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) This show is inspired by a great article by Andrew Merle titled, “What Is Success Anyway?”. The author offers 7 insights that I cover with my added colorful commentary. Hopefully this show will get you thinking: Can money buy happiness? (research says only to a certain, seemingly low, point), and what is success anyway? According to Merle, success feels something like this: doing work that you love and living a long, happy, and healthy life. And yeah, that money can’t buy you happiness stuff is totally true - the fact is, once you’ve been able to cover all your basic needs (food, shelter, etc), money can’t produce the same kind of feeling of happiness in you - you plateau, basically. This is because consumerism locks you in a never-ending cycle of wanting more, more, and more...and you’re never satisfied. Small choices, like opting to make coffee at home instead of going out to your local Starbucks, will seriously add up in savings over time. Not only that, but look at what it’s doing to our planet! Simply appreciate what you already have, instead of constantly trying to collect more stuff. Remember - it’s just stuff. We live in a world where the new model of something is always just around the corner. There are always updates and upgrades, always something to buy - and there’s always a company out there trying to get you to spend your money. No wonder these things cannot give you sustainable happiness - the only joy they bring is fleeting. Real happiness comes from the substantive things in life - like making connections, engaging in or building community, service for others, living with passion and purpose... This is precisely why overworking yourself and overpacking your schedule absolutely destroys productivity and messes with your personal happiness. Research actually shows that once you’ve exceeded 50 hours of work per week, your productivity is seriously challenged. Push it to 55 hours, and your productivity basically drops off a cliff. Why? Because there’s no balance when you’re working without socialization. Social relationships are the #1 driver of happiness, so we have to work on creating, and maintaining that work-life balance. Otherwise, you’ll find your work suffers - when you’re overworked, your energy is low, your concentration is sluggish, your abilities are decreased. Who wants to work in a state where you’re barely functioning? No one can produce good work under those conditions, but unfortunately, it’s very common in our consumerist and capitalist-driven culture. No wonder the countries that rate the highest on the “happiest people” scale have an average workweek of 37 hours! And check this out: Europeans tend to vacation way more than Americans, who average only 11 days of vacation time a year. Compare that to studies that have shown 6 weeks of vacation time a year is optimal for happiness...clearly, we’ve got some catching up to do. One radical takeaway from this piece was the statement that happiness causes success, not the other way around. First, you gotta get happy, because 1) duh, it feels good and 2) because that’s what leads to success. Yes, we’ve had the formula backwards for years, and now we know: success does not bring happiness. Success follows happiness. That’s why we have to be super mindful about balance - because no one wants to have any regrets on their deathbed about how they balanced (or didn’t!) their personal life with their career. So why not start incorporating 5 habits into your day that Merle claims will boost your happiness? These habits will effortlessly get you into a positive and happy mindset, which is the key to happiness and success because having a negative and discouraged attitude will only get in the way of you manifesting your dreams. Start doing these 5 things daily, for 21 days, and see how your life changes: Write down 3 things you are grateful for.  Journal about a recent positive experience for 2 minutes every single day. Engage in (not strenuous) cardio, like brisk walking or jogging. Meditate, even if it’s just for a few minutes each day. Start your day by emailing/writing a 2-minute note of gratitude/thanks to a friend or colleague, or compliment someone you admire. The most important lesson I garnered from Merle’s writing was this: your true nature and highest calling is to promote happiness. When you think about life from that perspective, things seem simpler and easier. Is it really that simple? Nothing ever is, but the bottom line is: everyone wants to live a happy and healthy life. If your true nature and highest calling is to promote happiness, then how fun is that? Enjoy this show, and don’t forget: stay positive, remember to widen your perspective on any situation (meaning, just get over yourself), and promote happiness among your friends, family, even the people you pass on the street. A little kindness truly goes a long way, whether it’s to yourself or to others, it does matter. Every action has an impact, so why not slow down, and stop and smell the roses? TIMESTAMPS: What does success really mean? [03:00] Can money buy happiness? [04:05] It depends on the person. If you are in a position of doing for others rather than just gathering material goods, you would probably feel quite satisfied.  [07:08] Even people with lots of money experience FOMO (fear of missing out). [09:55] How much money would you have today, had you begun saving $5 per day at age 20? [ 12:42] Working long hours does not equal productivity or happiness. [15:17] Vacation time is critical. [17:49] Social relationships are the best predictor of overall health and happiness. [20:09] Happiness causes success.  Not the other way around. [25:39] Make sure you are not looking back in regret at the end of your life. [27:42] Slow down and savor life. [30:48} Have the courage to be true to yourself no matter what other people want you to be. [33:30]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 my old-time triathlon compatriot Andrew MacNaughton, who retired from the pro circuit a year before I did, which made him that much smarter back in 1993-1994. This show is a wild ride covering a huge array of health, diet, and peak performance topics. Most of the insights have application to all health enthusiasts, but we get a little technical here and there talking about sophisticated training matters, such as Heart Rate Variability (don’t worry, my BradBeat HRV App at the ios store is simple and user-friendly, as is this GOY Podcast episode about HRV.) Andrew kicks us off with the sensible but minimally respected premise that “Health and Fitness don’t really intersect much” and off we go. Andrew talks about his precise experimentations with different kinds of diets, and how your eating patterns might line up with your body type. We discuss the dangers of holding on tightly to rigid beliefs and the benefits of thinking critically and remaining open-minded. This is especially relevant when reflecting on “scientific studies” being the end-all. As we’ve seen so many times, a study can be devised to achieve just about any conclusion, especially when there are special interests involved! We talk about the pleasures of racing shorter distances where you can go faster and feel like an athlete instead of just “endure.” At the end of the show, we get a little revv’d up with some emphatic admonitions to make healthy choices, reject the horrible cultural influences toward laziness and indiscriminate dietary standards. Andrew proposes that making “sacrifices” such as getting up for an early workout, or cutting pizza and beer out of your diet, don’t really need to be seen as sacrifices, and are best viewed as choices. Conversely, when you fail to achieve the bare minimum respectable standard for food choices or exercise output, you are making the ultimate sacrifice of your health, because you are most certainly headed on a journey of pain, suffering, and accelerated demise. This show will get you thinking and hopefully get you focused to make some changes in your basic diet and exercise habits for healthy living. TIMESTAMPS: Health and Fitness don’t intersect very well. [04:38] In general, health is diet and sleep, while fitness is fitness. You can choose one or the other. [09:26] Age is not really a factor when you are in your 20s but as you age…… Andrew felt he didn’t rest enough. [13:20] There shouldn’t be a need to urinate in the middle of the night. [18:28] Diet success is dependent on body type. [20:21] Some vegetarians are carboholics and could probably make healthier choices. [26:55] In trying new diets, it often seems they are good for a while, and then they are not as great as you thought. [28:52] There are seasonal variations. [30:04] We have to continue to be on this quest.  The information is constantly changing. [34:45] How does the training differ in preparing for a race for six weeks or 24 months? [38:01] Going fast is more fun and harder than going long and slow all day. [41:20] The 60-year-old body just cannot do what the 20-year-old body can. [45:16] If you can hit this very low baseline of two and a half hours a week of very moderately paced cardiovascular exercise, you have an A+ in cardiovascular health. [49:23] Jump up and down 20 times a day and you preserve your bone density and decrease your risk of breakdown. [53:45] Andrew’s daily routine is effortless.  He changed from “have to” to “want to”.  He does nothing that isn’t fun. [57:50] Dehydration gives you a bad attitude. When it’s hot and humid, you have to go a little bit slower. [01:01:35] What are you sacrificing by not being as healthy? What foods that you believe are too great of a sacrifice to give up? [01:07:10]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) This show will help you understand the importance of perseverance (aka grit) and illuminate how easily youth are getting off track today due to the addictive nature of dopamine triggers (reference my breather show about Dr. Lustig’s new book, The Hacking Of The American Mind, for details). Some great parenting and personal reflections come through in this episode, one being just how important it is to let your kid get angry, frustrated and so forth, but never discouraged. I share the story of a life-changing conversation I had with my son when he was in 7th grade and feeling completely burnt out from basketball. After he abruptly quit the team, he felt terrible and just totally down on himself. Even though I didn’t have all the parenting tips I have now, then, I knew that it was crucial that I communicate one lesson to him: do not be discouraged. We have to let our kids feel out all their feelings, but we cannot let them spiral into a web of self-doubt, which is easy when you’re feeling emotional. But that’s what you’re there for - to help them see what works and what doesn’t, and to show them where to draw the line with certain behaviors. Since dopamine overdose downregulates serotonin, constant praise actually creates a terrible cycle for your children. According to studies, people who are on the receiving end of way too much praise are the types who “quit when the going gets tough.” This is a problem because it causes one to miss out on the intermittent reinforcement that comes with failure - that is what teaches the brain that frustrating spells can be worked through. But children who are complimented too much don’t develop persistence - no wonder, since they’re told how fabulous they are all the time, they have nothing to work towards! In fact, in college-aged kids, esteem-building praise has been linked with a noticeable drop in their grades! So watch what you say to your kids, and when you do praise them, make a point to praise the effort, not the result. Consider cooling off a bit and placing less importance on your kid’s everyday doings and struggles. Perhaps tone down efforts to boost your kid’s self esteem and let it happen naturally. Maybe do the same for yourself, getting over yourself and being mindful to deliver maximum effort and be a good person. Land the helicopter, praise the effort, don’t comment on everything, and place the emphasis on being a good person and other important character attributes. Yes, it’s a bit different from old-school ideas about effective parenting, but guess what? That’s why it works! This episode will alter your communication with your children for the better, open your mind to alternative methods of parenting, and change the way you look at praise. Maybe your kids are all grown up now, but remember that it is never too late to change your methods. Or maybe you’re not a parent yet, but these lessons are still applicable to your own feelings about yourself and your childhood. Ask yourself, what generation of parenting was I raised in? Research what kind of parenting was thought to be “superior” back then, and try to identify how that has affected you. Maybe there are some things so deeply programmed in your psyche from your childhood that you don’t even know how far those roots reach. You might also find my show with Anat Peri, who hosts personal transformation retreats, very helpful, as she focuses on healing patients by going as deep as possible into their flawed childhood programming. Just remember: no one is perfect, and no one is a perfect parent or child. But we can all work on the ways we approach failure and success, and a huge part of that is simply getting over yourself. TIMESTAMPS: You must never get discouraged and get down on yourself.  [03:54] It’s okay to quit. [06:31] Research suggests overpraised kids’ primary concern becomes their image.  [07:21] We become dopamine addicts and can learn to respond to failure with grit. [08:59] Young people, especially males, become addicted to porn and video games. [13:54] Parents do not need to make the kid’s life their life! Parents can be supportive and caring without giving up their own lives. [15:27] The wise parent can learn to redirect, not fix, the child after a disappointment. [18:01] High self-esteem is not necessarily the winning ticket that we think it is. [20:11] Athletes who are doing well struggle with getting over yourself concept. [24:37] Offering praise has become a sort of panacea for the anxieties of modern parenting. [28:34] We want the kids to call the shots. {30:23] The most important thing in life is to be a good person. [33:23]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.

Keto is Krazy, man! Everywhere you look there's a new book, video or Internet article about the amazing ketogenic diet and the magical results you get if you just ditch carbs! Can keto live up to the hype? Well, yes it can, but you have to do it the right way, otherwise, you’ll just be in for a stress hormone binge followed by a crash and burn. Regardless of your level of awareness about keto, this show is a great resource. I start from the beginning and describe why keto is so beneficial to health and longevity, including disease protection, improved cognitive function, , reduced inflammation and oxidative stress (these represent the essence of disease and accelerated aging), and the rapid and efficient removal of excess body fat. Next, I walk you through the comprehensive, multi-stage process as detailed in our New York Times bestseller, The Keto Reset Diet and Keto Reset Mastery Course. First, a 21-Day Metabolism Reset where you escape carbohydrate dependency and progress toward fat- and keto-adaptation. The Keto Reset approach is lauded because it encompasses other lifestyle factors such as movement and physical fitness, sleep, and stress management. If you are exercising in chronic patterns, deficient in sleep, or living a hectic, hyperconnected lifestyle, these behaviors will push you back into sugar burning mode. After the 21-Day Reset, I describe the fine-tuning period where you track your ability to fast and feel comfortable. If you can eat your last meal at 8 pm and last until 12 noon without calories, maintaining peak cognitive function, mood, and energy levels, you are ready to try keto. The next step is a focused, six-week period of nutritional ketosis. When you complete the Keto Reset journey as described, you avail a lifetime of benefits from becoming metabolically flexible - being able to burn a variety of energy sources, especially ketones made in the liver and stored body fat. It sounds great, but we need to sort through the hype and misinformation about certain keto strategies and macronutrient ratios, and how to avoid common pitfalls and backslides. For example, the trend toward heavy and deliberate fat consumption in the name of keto misses the essential point that keto is a genetically programmed survival mechanism designed to fuel the ravenous brain when you are starving or extremely restricted in dietary carbohydrates. Keto is a way to avail the long scientifically validated benefits of fasting without having to starve yourself, and the best benefits of keto come from fasting and caloric efficiency – not fat bombs. I detail how to optimize your sodium and electrolyte intake, which can leave you feeling generally crappy and blaming it on macros instead of micros (micronutrients.) I also talk about the importance of toning down your overall exercise energy output when you start keto to prevent muscles and brain from getting into a tug-of-war for the same precious energy source of ketones when they are suddenly without their lifelong primary fuel source of glucose (from dietary carbs.) This show is deeply informative and illuminating, but always in plain talk so you can grasp the concepts with needing heavy prior knowledge. If you are thinking about keto, this show will give you the essential tools to succeed without the nonsense of the keto flu that some people describe as inevitable. It’s totally not true, and if you are struggling and suffering in your path to keto, you need to change things up, perhaps take a few steps backward and get healthy and metabolically efficient before worrying about aggressive macro guidelines. When you finish listening to this show, you will breathe a sigh of relief, realizing that keto is not complicated, not brutal, and incredible health and metabolic benefits are within your reach. TIMESTAMPS: Ditching carb dependency is the starting point. [03:58] Ketones are a much cleaner burning fuel source than glucose. [07:23] Brad uses the analogy of a campfire to show what happens at the cellular level when you’re eating junk food. [10:38] It is our default human factory setting that we are fat-burning beasts. [13:06] There is a step-by-step approach to follow to do this right. [14:01] One of the worst things in our modern American diet is high polyunsaturated vegetable oil. [16:14] What about rice and lentils? [18:23] You have to get the insulin production down. [20:36] You have to make this transition gradually and understand what you are doing. [23:46] We advocate for a comprehensive lifestyle approach because other elements of life are relevant to your ability to transition. [25:47] When thinking about exercise, realize that the miles on the road or trips to the gym, though important, first think about just moving every day. [27:20] Don’t overdo it when you workout. Workouts do not need to be more than 30 minutes. [29:20] Strength training needs to be brief, intense, and explosive. [35:59] Integrate sprinting into your game. [36:59] If you have a deficiency in optimal sleep, it throws off your appetite hormones. [38:57] The number one emergency thing to do is minimize artificial light and digital stimulation after dark. [41:17] Stress management includes many healthy practices that you can train yourself to do.  [43:32] Before you get started on this Keto thing, you want to see how well you’re doing without the input of a regular meal. [45:09] You want to limit your gross carb intake to 50 grams per day. [47:43] Just eat the fat you need to feel satisfied and don’t go over-consuming fat in the name of Keto. [52:57] Make it simple and functional at the onset. [54:58] If you are experiencing the Keto flu, just take a step backward and spend more time in 21-day reset mode. [56:59] You’ll feel like crap if you don’t get your sodium balance right. [01:00:44] What you are doing is you’re reclaiming your genetic ability and your genetic preference to burn fat as your primary energy source. [01:03:31]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.