The B.rad Podcast

I have the privilege of sitting down with a true game changer in the world of health and nutrition, Dr. Shawn Baker. Yes, this guy is breaking world records powered by meat. He shattered the masters 500-meter world record on the Concept 2 rowing machine, something gym-goers across the globe are familiar with. What’s more, Shawn claims that at age 53, his performances and recovery rate are superior to when he was in his 30s and 40s. During that time, he was an elite, drug-free power athlete, winning US and world championships in the Highland Games. Today, Shawn is one of the top-5 fastest rowers in the world of any age! How can an aging athlete perform at the highest level in sports requiring extreme power and explosiveness - stuff we are supposed to lose as we age? Shawn credits a switch over to a carnivore-style diet in 2016 with helping him alleviate an assortment of athletic aches and pains (he was an elite level rugby player in his youth, competing in New Zealand and all over the world with the US military) and prompt a spike in performance. Shawn had a long career as an orthopedic surgeon in the military before devoting his efforts to helping others heal through carnivore-style eating with his current operation called MeatRx.com. In this show, you will hear Shawn convey a simple and scientifically supported strategy of narrowing your food choices to alleviate an assortment of inflammatory and autoimmune conditions. Shawn keeps things simple by sitting down to a couple meals a day of mainly meat (~# 3 pounds worth) and perhaps some eggs and salmon as desired. If you are suffering from any kind of nagging health condition, or are a peak performer looking for a competitive edge, Shawn presents a very compelling case for at least trying out a carnivore-style eating pattern for 30 days and looking for improvements. Today, in the age of confusion and controversy in the diet scene, Shawn lets his athletic performances, his scientific and medical expertise, and his rapidly growing community of success stories speak for themselves. Enjoy the show! TIMESTAMPS: Dr. Baker is in the 50+ group and doing amazing athletic feats which he attributes to diet. [03:10] His dietary journey included paleo/primal, all sorts of diets, then to carnivore. [09:01] The idea of carnivore diet goes back many years. [12:35] The propaganda that is out there on carnivore can be confusing. [14:12] Shawn claims that many of his aches and pains have been alleviated. [16:25] What is going on, scientifically, when a person switches over to carnivore? [18:53] Get the junk out of your diet no matter what path you are on! [22:05] The scientific studies on diet vary and are difficult to draw conclusions from. [23:28] Does red meat really cause disease? What about sugar? [26:29] How can we define what is healthy? [29:46] Testosterone level is a marker for the aging processes. [35:30] A good longevity marker is to see if you can run one mile at age 50. [40:17] This concept of biological age is strongly validated. [43:34] As one ages, is it important to change training or recovery times? [45:21] Shawn has set a lot of world records. [51:20] The carnivore diet has many components are variables. [55:29] It is hard to tell if you are getting better if you feel good.  What do you compare with? [01:02:51] Try it for 30 days then add foods back to see you it affects you. [01:04:20] What is Shawn’s daily eating pattern? [01:07:42] The disease management industry is sick. [01:11:06] LINKS: Dr. Shawn Baker Mikhaila Peterson Dr. Zsofia Clemens and Dr. Csaba Toth Dr. Craig Marker podcast Professor Stuart Phillips Jack LaLane The Carnivore Diet. Dr. Paul Saladino MeatRX.com  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) Last week we talked about optimizing testosterone through the right kind of exercise and specifying your diet to include superfoods (organ meats, pastured eggs, SMASH fish, and monounsaturated fats like avocado and coconut). But how do you factor in carbohydrates in a healthy way? How much should you eat a day, and when? My suggestion is: honor your natural appetite. If you are craving carbs, then just eat some carbs! Just be careful about what becomes a habit (see the lessons I learned from my Fatty Popcorn Boy saga). Also, Ben Greenfield recommends that you restock glycogen and optimize your hormones with nightly carb refeeds. Think of it as a “Best of both worlds” scenario - you bank lots of fasting hours and eat mostly keto meals, but then you can enjoy family time and liberal carb intake (100-150 grams, even up to 200 grams!), which ensures restocked glycogen and gets insulin to move adaptive hormones into receptor sites. In fact, these feast and famine cycles are gaining popularity, which is funny since Art DeVany said back in 2006, right out of the inception of the ancestral health movement, that, “We are most human when we don’t eat.” Interestingly, prolonged fasting drops testosterone and HGH (human growth hormone), but refeeds actually spike it higher. Now that we’ve covered testosterone boosting tips like exercise, sleep, and diet, it’s time to discuss supplements. If you’ve already done a little research on this subject, then you already know that there are tons of supplements out there that all pretty much claim to be magical testosterone boosters. But are any of them actually effective? That’s why I’m proud to stand behind my MOFO supplement. Made of desiccated and dried organ meats, this supplement is basically like a meal (or a snack) in pill form, because it’s made up of the most-nutrient dense organ meats. MOFO is so effective because we use the specific organs that have cofactors and molecular bio directors (a fancy way of saying the chemical agents contained naturally in animal organs are believed to heal the same target organs in your body). A traditional physician may balk at the idea, but in reality, people, like the Native Americans and Chinese, have used organ meats as a healing modality for centuries. Natural/Herbal Supplements to try: Magnesium and Zinc (but only if you are exercising and sweating heavily). Vitamin D: Most of us are deficient in magnesium and Vitamin D. Make sure you’re getting enough sun exposure! Boron  Creatine: One of the most proven supplements ever for muscle building and recovery, it’s also good for older athletes. Since you can’t absorb too much at one time, just mix a little in water - take 5g per day, but in two doses of 2.5g. Cacao powder: You can also eat cacao nibs, or add some cacao powder into your morning coffee. Or, try making a cup of creamy hot chocolate using my favorite cacao powder from Organifi. Maca root/maca powder Longjack Fenugreek Pycnogenol (pine bark) Tribulus Estrogenic Influences to avoid: Plastic bottles and food containers. Soy, corn, and flaxseed contain 100 times more estrogen than any other foods. All-natural skincare (sunscreen) and eco home cleaners. Parabens, phthalates, and PCBs: Found in shampoos and conditioners, these are easily absorbed into the body and unfavorably affect testosterone/estrogen ratios. I personally like to use Mrs. Meyer’s cleaning products for home and Dr. Bronner’s soap for personal care - classic, affordable, easy to find, and most importantly, a high quality, clean product that actually works and doesn’t disrupt your hormones. Yes, there are a lot of toxic products out there, but fortunately there are many companies that do care about your health, so you just have to do a little research to find which option works best for you. TIMESTAMPS: Remember that sleep, strength training, and diet are important for supporting testosterone. [03:10] Where do carbohydrates fit into the picture? [04:11] If you're trying to drop excess body fat, the most simple and direct way there is to minimize insulin production in the diet and upregulate fat burning accordingly. [08:11] Honor your natural appetite. [10:19] Are supplements good for you? MOFO supplements have natural organ meats in them that target specific organs.  [13:22] Magnesium and zinc are important and most of us are deficient in this. [16:44] Vitamin D is a huge cancer risk factor. You must have exposure to the sun. [18:35] Creatine is a bodybuilding supplement but not just for bodybuilders. [22:55] Brad talks about other supplements that can support your testosterone level. [24:37] Estrogenic influences are in our environment. The worst are the plastics that touch your drink. [27:46] LINKS: Dr. Cate Shanahan Ben Greenfield Dr. Phil Maffetone Dr. Peter Attia Dr. Tommy Wood Dr. Paul Saladino MOFO Weston A. Price Foundation Vitamin D Solution ORAC Organifi Maca Root Pine Bark Triobulus Estrogeneration: How Estrogenics are Making You Fat, Sick, and Infertile Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Get ready for an immersion into the crazy world of EMF! Brian Hoyer is a geobiologist behind the company ShieldedHealing.com and he is going to walk us through the science of the voltage-gated calcium channels and how EMF’s promote stress hormones and free radical damage, and what you can do to protect yourself. Don’t worry if some of the terminology is over your head, Brian does a great job keeping the dialogue understandable and offering practical solutions at every turn. I learned a ton in this episode, and am inspired to take action on a top-10 list of immediate steps to take to make your home safer. You’ll get the list at the end of the show. Here’s a quick big picture view of the issue at hand: We are bombarded with unnatural electric and magnetic frequencies in high tech modern life (hence the term EMF) that mess with our cellular function. Specifically, EMF causes our calcium channels to open, causing calcium to flood the cell and generate free radicals. No bueno. This free radical production spikes the prominent stress hormone cortisol.  The EMF issue is drastically more destructive at night because this is when we exit sympathetic mode and (ideally) enter parasympathetic dominance to facilitate rest and repair during a good night’s sleep. Hence the discussion zeroes in on optimizing your bedroom environment. That’s right, you don’t have to get overwhelmed and further stressed about ditching your office job or your cell phone! You will be super-motivated to clean up your bedroom environment though.  Here’s the top-10 list of immediate things you can do to minimize the damaging effects of EMF:   Airplane Mode: Turn cell phone to airplane mode overnight. If you are an on-call physician like my sister Dr. Kate Kearns, go ahead and turn off Cellular Data in the Settings menu (iPhone) instead. WiFi Off: Turn router off at night: Don’t worry, the Internet will be there in the morning! Unplug: For all plugs near your bed, use a wireless remote control outlet so you can turn off a whole power strip at once. Ethernet: Use long ethernet cable for internet instead of WiFi when possible. Incandescent: Get incandescent bulbs of maximum wattage (150w) to avoid the harmful flickering of LED and fluorescent bulbs. Power bank: If you insist on recharging your phone at your bed, use a power bank instead of a plug.  Battery laptop: When working on laptop, try to operate off battery power instead of plug to minimize EMF. Molecular hydrogen boost: Put some H2 Elite tablets into water and drink like Alka-Seltzer. It does some immediate cellular cleanup. Supplements can really help with detox and free radical damage. Some of the leading suggestions are NAD for anti-inflammatory. Liver and bone marrow help with methylation. Transdermal magnesium oil is one of the most urgent supplement needs for all. Get outside: Getting the electrical energy from the sun and the earth is the healthy kind of electrical charge that helps optimize cellular function.  TIMESTAMPS: Brad and Bryan examine what is happening as technology advances with 5G. Is it a good advance? [03:06] What is the effect on the human body of these cell towers? [09:01] When your cells sense a voltage shift, it causes inflammation. [12:04] There is little dispute in this information. [14:37] This damage to your cells is more severe at nighttime than during your busy day. [18:22] There are eight hours at night that your body does healing therapy. You don’t need to be connected. [22:45] Often the electrical wiring in your home has not been done correctly. [24:32] You can create an ancestral sleep environment with curtains and paint. [29:39] REM is your brain resetting.  This can be disrupted when your sleep is disturbed. [32:48] How does one paint this shielding paint in the rooms they want? [34:44] You can start by unplugging. [36:31] Is there a way one can opt for lowering the pulsing electricity coming into the house? [44:44] The Smart Meter creates dirty electricity. [45:51] Is there a way to filter the dirty electricity that solar panels create? [50:05] People vary in their sensitivity to electricity. [52:14] What about grounding sheets? [54:47] A home assessment would be the best way to check to see if your home is healthy. [56:43] Aside from home inspection, there are things the individual can do. [59:26] We think we are saving the battery on the laptop by plugging it in. Should we unplug laptop? [01:03:02] A red light is incandescent which is much better for you. Get the highest voltage incandescent light bulb possible. [01:03:39] Hydrogenized water floods your bloodstream and helps protect you from exposure to EMF. [01:10:40] LINKS: Shielded Healing Dr. John Ott Building, Wiring, and Grounding Romex Ouraring Smart Meter Dirty Electricity Molecular hydrogen Elysium 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)Here we go! Part two of this four-part series will continue to focus on what you can do to naturally increase testosterone, by utilizing these easily applicable methods to your diet and exercise routine. Strength training and sprinting are great ways to build up testosterone levels. The best form of strength training is anything that emphasizes lower body compound movements (meaning, something that requires a complete range of motion, rather than isolated movement, like doing leg extensions while sitting on a chair). Squats and deadlifts are great at activating androgen receptivity in the legs, which boosts testosterone optimization. Here’s a simple workout protocol you can try at home:   6 reps with a challenging weight, taking two minute rests between sets. A couple sets of deep squats every day doesn’t take a lot of time, but makes a huge difference. Finish with a “partial range of motion” that has some good receptor site activation. I randomly discovered that if I hold the deadlift hex bar a little below the top, and bend my elbows and knees and hold that for 20 seconds, that is not just good for muscle stimulation, but for stimulating androgen receptors as well. Forced reps are also recommended for when you are fatigued and just need an assist, as this has been shown to recruit muscle fibers and androgen receptors.   Let’s not forget about the importance of cardiovascular exercise! It’s key that you do cardio correctly, which means doing the majority of your cardio at or below your maximum aerobic heart rate. When it comes to exercise, regular sustained (at least an hour of) brisk aerobic exercise three times a week will help raise your testosterone levels. Daily is better. Cycling, Hiking, Walking, Swimming, and Running are all good aerobic exercises to increase testosterone levels. This aerobic exercise should be at a level to increase your heart rate. Why not try being a part of a sports team?! Let’s talk about recovery. Recovery is an essential component of weight training and long aerobic exercise. If you overtrain - meaning you don’t allow your body to recuperate adequately between training sessions - your circulating testosterone levels can plunge by as much as 40 percent, according to a study at the University of North Carolina. Interestingly, completing and facing challenges is definitely something to engage in if you want to boost testosterone. Competition raises the sense of mission, sharpens your focus, increases metabolism, gets juices flowing and with it, testosterone production. John Gray says males need to constantly regenerate and restore testosterone levels, since they are so easily depleted by high-stress, modern life, as well as dysfunctional relationship dynamics.  So how does John suggest you rebuild your testosterone levels? By going out into the world and “taking cave time.” This means tackling challenges and engaging in problem solving, since men are biologically wired to conquer their environment. You have to do something that honors your biology and the fundamental elements of what makes us human. “Do something that scares the shit out of you every day,” says Ancestral Supplements founder, Brian Johnson. Next up is diet, which is of course, extremely important for your hormones, as the food you eat determines whether or not your body will optimize insulin production. When you’re eating too many processed carbs, sugar, and grains, your body produces excess insulin, and that excess insulin removes testosterone from your bloodstream. So if you notice you’ve gained that all too common spare “tire” in your midsection, that’s a sign that your body is suppressing testosterone production. Visceral fat around the abdominal organs indicates there is not only excess estrogen in your body, but excess inflammatory hormones as well, which is why cutting junk out of your diet and lowering insulin is so important. You want to put the focus on superfoods: organ meats, pastured eggs, SMASH fish, shellfish with zinc, like oysters, monounsaturated fats (seeds & nut butters, avocado, and coconut). Some people don’t know how to prepare organ meats or just aren’t into the taste, but that’s ok, because there are great supplements out there, like my MOFO Supplement. I also have some great tips for preparing organ meats and making them palatable in my cookbooks, Keto Cooking For Cool Dudes and Carnivore Cooking For Cool Dudes. One of my staple recipes is a grass-fed liver burger and an omelet made with egg yolks and sardines - packed with nutrition, delicious, and easy to make. Even though I was already eating a super healthy diet, upping my organ meat game really made a huge difference in my energy levels, and it’s one of the best ways to increase nutrient density in your diet. And a quick note about protein: obviously, you want to ensure you’re getting enough of it, but here’s the thing: it’s actually quite difficult to become protein deficient (unless you’re following a very restrictive diet, like a plant-food only diet). But if you do become protein deficient, Chris Kresser notes that you’ll start experiencing intense cravings for high-protein foods. You’ll likely become emaciated, and your hair will fall out. This is when it’s time for a Liver Burger. That’s it for now! Stay tuned for part three and four, and if you’ve been trying out these tips for increasing testosterone, please drop an email or comment below to share your experience so far! Timestamps: The best form of strength training is anything that will emphasize compound movements that focus on the lower body. [02:41] What would be a simple workout protocol? [06:17] A partial motion rep is a good way to stimulate important androgen receptors. [08:47] Cardiovascular exercise should always be done at or below your maximum aerobic heart rate. [10:28] It’s very important to make sure you recover fully no matter what your exercise is. [14:02] The male needs to constantly regenerate and restore testosterone levels by competition. [17:01] Diet components are important for boosting testosterone. [19:44] Get rid of the fat around the belly. [21:27] Add organ meats, like liver to your diet. Also add SMASH fish. [22:18] Mono-unsaturated fats coming from nuts and seeds are important. [27:11] When you become protein deficient, it will tank your testosterone. [29:45] Links: Sarcopenia Ben Greenfield Maximum Aerobic Heart Rate Ralph Teller Brad’s podcast with Dr. John Gray Brad Kearns MOFO SMASH fish: sardines, mackerel, anchovy, salmon, and herring Brad’s Macadamia Masterpiece Chris Kresser podcast with Rogan Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

What an amazing experience to catch up with Matt Maruca, a wondrous young expert in all things ancestral health. Matt has focused his efforts particularly on the wide-ranging harmful effects of blue light exposure and how you can mitigate it starting right now. Only 20 years old, Matt has been on a six-year obsession to reclaim his health, which started to decline in middle school with routine diet-related suffering such as digestive pain/gas/bloating, acne, and recurring migraine headaches. You will be inspired to learn how a member of the younger generation has leveraged the power of the digital age to overcome the hazards of the digital age amongst today’s youth and instead go deep into self-exploration, progressive health practices and even starting a thriving virtual business that he operates amidst his frequent global travels. I caught up with Matt at his most recent home base of Tulum, Mexico, tee’d him up and turned him loose. If you have young folks in your life that you can urge to listen to a podcast about health, choose this one. Matt puts some amazing pieces together starting with trying to cure himself after striking out with mainstream medical approaches; making some important intuitive observations about people with less technology and more natural health practices in Bosnia-Herzegovina (hint: the women have more attractive figures, especially breasts); and exhausting his attempts to optimize diet and then turning his attention to blue light exposure as the missing element of healthy mitochondrial function. Early in the show, Matt offers an important insight that really stuck with me: if something is wrong with your mitochondrial function, you won’t burn fat well, and you’ll default back to a carbohydrate dependency diet. Mitochondrial function is believed by many progressive experts to be the essence of health and longevity, or alternatively the origin of your demise. Hence, beyond diet we must investigate all ways to optimize mitochondrial function, especially becoming more closely aligned with our natural circadian rhythm. Simple takeaways from Matt’s message:   Follow your own passions and honor your own voice; the traditional path of industrialized education is not for everyone. Align with your circadian rhythm by getting direct sun in the morning, not too much artificial indoor light during the workday, strict protection from excess blue light in the evening, and honoring digestive circadian rhythm by not eating too much at night time.   Matt’s company is called RA Optics - named after the Egyptian god of sunlight, RA (pronounced “Rah”). Check out the stylish pairs of both daytime blue light blockers and evening blue light blockers, including prescription options! I just started using RAOptics evening blue blockers with my computer vision prescription and the experience is exquisite. Previously, I’ve tried to be devoted to using inexpensive orange or yellow tinted UV lenses after dark, but the cheap lenses cause a bit of distortion - tough to use with a computer! With my RA Optics prescription computer lenses, I have more compliance with my goal of using evening eyewear, and can enjoy a mellow computer use experience early in the evening and not disturb my melatonin production later. Visit RAOptics.com to learn more about his unique daytime and nighttime blue light blocking eyewear, and use the discount code “Brad” for 15% off your order! TIMESTAMPS: Matt shares his struggles as a very young person with health issues and talks about his early journey into using natural solutions to solve his health problems. [07:15] When he was doing the paleo diet, in just one week of trying to clear up his acne, he actually had a complete elimination of his gut issues, allergies, and headaches. [09:55] As a young man who was running 20 miles a week, he had to learn to slow down. [14:04] Looking for a cure of his acne, led him to his discoveries for his other physical ailments. [19:04] While fixing his diet, he learned about the artificial light exposure problem. [21:42] It is not easy to do this switching over, even when you try very hard. [25:28] Some people don’t even know what good health feels like. [27:13] Mitochondria are the cellular engines and play a more important part than we realize in your health. [28:29] Sleep disruption and artificial light are the main drivers behind sleep disruption. [35:18] When Matt was living in Bosnia and eating their cultural food, he realized he wasn’t having gas and bloating. [39:27] Women with healthy bodies are not only more attractive, they are in better able to have healthy pregnancies. [42:38] By Matt’s senior year of high school, he was able to have a start-up for optics. [46:53] So just by being exposed to artificial light after the sun goes down or not being exposed to sunlight in the morning, we're completely disrupting this against circadian rhythm. [50:52] The time of day that you eat your meals is affecting your circadian rhythm. [57:12] The RAoptic lenses are blocking the blue and green component. [01:00:38] Spending time under fluorescent lights and LED is stressful. [01:08:45] Light drives the function of our cellular engines. [01:14:49] LINKS: RAoptics.com Mark’s Daily Apple Epigenitics: the science that says your environment turns off and on certain genes. Rob Wolf Chris Kresser Dr.Jack Kruse Dr. Douglas Wallace Dr. Sanjay Panda 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) Testosterone is the ultimate male hormone for peak performance (both physical and cognitive) as well as anti-aging. You might consider it a benchmark for how well you meeting your assorted diet, exercise, sleep and stress management objectives. In part one of this four-part series, I’ll cover the things you can easily do to help your body boost testosterone naturally and see quick results. That's right, you can go from low to bro' in a short time when you make some positive lifestyle changes. Check out this article, How I Doubled My Testosterone Naturally for more information on how I went from being in the clinically low percentile all the way up to the 95th percentile for my age group - simply through employing ten tips that I'll be covering in three consecutive Breather shows. Here are the first three from the list: HOW TO BOOST TESTOSTERONE NATURALLY #1) SLEEP The first thing you have to do is ensure you have a routine of regularly getting enough sleep. Lack of good sleep is probably the number one reason for compromised testosterone levels. Full sleep enables the body to repair and recover. The highest release of hormones into our bloodstream, including Testosterone, occurs while we sleep. (Read more here for 12 Tips to Good Sleep). Dr. Jack Kruse’s brilliant circadian clock article is a great resource for everyone and anyone. Did you know that the best time for sex is 9-10am? And when it comes to workouts, 2:30pm is ideal, since you experience a hormone boost from 12-3pm, as HGH and other adaptive hormones flood the bloodstream (hormone rejuvenation). Dr. Jack also emphasizes the importance of sleep, especially during that 12-3am period: “These are the anabolic times for sleep when we are rebuilding our proteins and recycling our cellular contents. They are three of the most important hours in all human biology. If you miss them, you can bet you have several neolithic diseases for sure. Why do you ask? If these three hours are not reached enough during our sleep cycle, autophagy is never optimized and cellular repair does not occur in our cells. This means we are using old broken down parts in our cells as the next day arrives at 6 AM and cortisol rises again to wake us up.”   #2) EXERCISE Chronic exercise is one way to surely cause burnout and mess with your body and your testosterone levels. Still, exercise is vital, so it’s all about maintaining a healthy balance and knowing when you’ve pushed it too far. Try incorporating the following tips into your workout routine:   Sprinting Sprinting is extremely beneficial as it up-regulates androgen receptors, which bind to testosterone, testosterone itself, and growth hormone. But keep in mind that longer does not equal better here - podcast guest Craig Marker's view on HIRT vs HIIT is that sprinting over 20 seconds causes oxidative damage and cellular damage, with long recovery for minimal extra return. So, there’s really no reason to, except to prepare for extreme competition, since a true sprint is just 20 seconds (or less!). Ben Greefield suggests a 6 second sprint if you really want to increase your testosterone, as a 6 second sprint will burn pure ATP in the muscle cell. Once you get to 8-30 seconds, you start burning lactate, then glucose at the 30 second-2 minute point. Beyond that, you’re burning a combination of glucose and fat. Long recovery time is crucial - you can even take as much as a 10-1 recovery rate, meaning a one minute rest between sprints. Since I started doing this, my sessions are so much better and I enjoy easier recovery, with longer rest and fewer reps. You can also try a Carol bike, rowing, or anything else short and explosive.   #3 CUT DOWN ON SCREEN TIME I’ve talked about the importance of cutting down screen exposure many times (see Tania Teschke’s Advice For Protecting Your Health in Today’s Polluted World). Get vigilant about EMF exposure, get your blue-light blocking glasses on, and watch out for your hand-held devices - do not charge them in your bedroom! - this is key. Especially at night - because this ties into my #1 tip, which is getting enough (and quality) SLEEP. Nothing will disrupt your sleep like even the smallest amount of light exposure, which suppresses your melatonin production and keeps you up all night, thus ruining your sleep, which in turn, affects your hormone balance. For additional references, check out Dr. Jack Kruse, my show with Ben Greenfield (which has tons of great content about boosting testosterone), as well as Ralph Teller’s book, Natural Health - Peak Performance - Longevity Lifestyle, and stay tuned for Part Two, Three, and Four! TIMESTAMPS: There are two important testosterone blood tests: serum testosterone which is the total, and also free testosterone which is the amount circulating in your bloodstream. [03:47] Chronic exercise is one of the ways you can trash your endocrine function. [05:30] If the female has an optimal level of testosterone, it also optimizes estrogen and other performance and health hormones, this can be a big win. [07:47] Presenting tips from various sources, Brad reminds us how important sleep is. [10:17] Wearing your blue light blocking eyewear while watching TV towards the bedtime hour is going to give you a good start in preparing for a good sleep. [11:53] The circadian rhythm plays an important part in our overall functioning. [15:07] The best time to have sex is around 9:00 to 10:00 AM. [17:09] If you exercise right, you get a fantastic boost of adaptive hormones. Sprinting is very valuable. [18:35] We are going for a testosterone boost here so learn to have a very long recovery time. [23:48] LINKS: Brad’s Podcast with Ben Greenfield Ben Greenfield Dr. Jack Cruz: Circadian Clock Lights Out, Sleep, Sugar and Survival Ralph Teller 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.

Dude was a champion runner in his youth, then went down the tired road of decline to become an overweight, fatigued office worker with 45 pounds of excess weight. A portal opened by way of his exposure to the incredibly awesome sport of Speedgolf. After Dude’s first round, he was hooked! But he was also awakened to the idea that carrying around an extra 45 pounds was not helping his performance. Duly inspired, Dude dropped a quick 25 pounds with a traditional calorie restriction and regimented exercise approach. Then he stalled and started looking for a better way that would enable further progress. Dude did some careful research and planning and decided to adopt the Primal Endurance approach to his weight loss and endurance-related goals for Speedgolf. Boom! Dude dropped another 20 pounds in short order using Maximum Aerobic Function (180-age) training and a low-carb, Primal-style eating strategy. From his entry point as a dude trying to lose weight, Dude has gone off the deep end of health research and lifestyle practices. He talks about the dangers of blue light exposure and how to mitigate it. Did you know your computer screen is four times as bright as the midday sun? Blasting your eyeballs with this powerful artificial light source, especially after dark, can result in all manner of hormonal dysregulation. In particular, you will mess up your appetite and metabolic hormones such that you crave more sugar and store more fat. Enjoy this wide-ranging discussion with Primal Health Coach Dude (or watch it on YouTube!) as we cover weight gain and long-term weight loss and the importance of protecting yourself from blue light exposure, as well as Dr. Robert Lustig’s book The Hacking of American Mind (which I covered in a previous episode) that apply to Dude’s own personal experience with healthy living. We ask ourselves: how much should we worry about things like EMF, without letting our awareness create more stress and negativity? Can fasting be the most effective way of recovering from grueling endurance performances? Dude may not be a household name pushing a hot new book or product, but hearing real people’s stories about living real life on the edge will be very inspiring and informative. He ends the show by delivering five quick tips to improve your health and daily energy levels - things that are simple, easy to apply, and do-able for anyone! TIMESTAMPS: The constraints of modern life have impacted our ability to take care of ourselves [7:20]. How Dr. Robert Lustig’s video Sugar: The Bitter Truth, changed Dude’s life [15:45]. Brad and Dude share effective parenting tips and talk about setting boundaries for kids growing up in the digital age [23:15]. The Biology of Belief and letting go of childhood programming to take control of your life [30:45]. Brad and Dude talk about applying The Four Agreements to daily life [38:30]. “Humans have a great propensity for fooling themselves”  [47:15]. Why 4am meditation sessions will rejuvenate your body better than sleep [48:30]. Why Dude thinks we were never meant to eat high quantities of vegetables [55:50]. How plant foods factor into our dietary history and Dude’s weight loss journey [1:00:15]. Studies show you don’t actually need glucose for your brain [1:11:10]. Dude lists his top 5, life-changing health habits [1:20:50].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)In this breather show, I focus on the advice from experts that truly have changed my life, as well as my relationships. All of the advice is centered around what is most important to all of us: love and relationships, and living a happy, peaceful life aligned with our values. Highlighting the most integral messages and beliefs from visionaries like Dr. Wendy Walsh, Deepak Chopra, Dave Rossi, Dr. Robert Lustig, and more, this episode will show what you should be doing more of, as well as what you should be doing less of, to be truly happy in your life and relationships. I always come back to Deepak Chopra’s 4 Daily Intentions. These four intentions are simple but powerful. Every morning in meditation, he reminds himself that this is how he wants to live his life: Joyful Energetic Body: No toxic people, job, substances. He’s also become a plant-based and has little or no meat. Loving Compassionate Heart: People want Attention and Acceptance as they are. (Even Trump! See how he was able to speak to people’s hearts (crazy thought, right?) in his specific way, making them feel seen, sparking and emphasizing the collective insanity among his followers - how else would he have gotten elected? By giving a huge amount of people attention and acceptance as they were). Reflective Quiet, Alert Mind: This is how you access Intuition, Creativity, Vision, and Imagination, and are able to live life in a state of flow and have peak experiences. Lightness of Being: No resistance, no anticipation, and no regrets. Operate by the standing conclusion that there is no explanation for anything. And a little note about #3: Do not force positive thoughts. Dr. Chopra says that being exasperatingly positive is another form of stress. and can actually cause a turbulent mind. This was a big revelation for me — you can lose touch with your emotions, and fail to examine your present situation, weaknesses, and best possible future direction, all because you’re trying too hard to stay positive in a situation that is clearly causing some negative feelings or reactions in you. Instead, learn to listen to your intuition in those moments, because there is value in negative emotion, which is that it allows you to make adjustments based on what and how you are feeling. Without this contrast, how would you ever be able to consciously direct your life to go where you want to go? Two time Get Over Yourself guest Dave Rossi says that when you experience stress, fear, or pressure, redirect your thoughts to your values and your vision. Fake it till you make it, if necessary. Just do something about it! Since the subconscious mind is trained through repetition, winning behaviors no longer require a ton of discipline or commitment. And how about this great quote from Get Over Yourself guest, Seth Godin, who said, “The decline of our personal momentum might be the great untold story of our time. That electronic media, incoming, ‘breaking’, please reply, didn’t you see that, react right now, click here… this has a cost. And the cost is our internal drive to initiate, instead of to just react.” Let’s talk about the great work of writer Kris Gage, who writes for Medium.com, and wrote Good Love Is Boring, in which she argues that “boring is beautiful” and that good love is, “like honoring one another as our own people. Like a relaxed connection. Like respect, and lightheartedness, and calmness. Like eye to eye, and shared rapport. Like going on loving even when we’re at our most hurt, or most angry, or most anything. Like never playing the victim  —  or thinking in terms of how we hurt or what we don’t get. Good love is like mutual self esteem, and self-love, and self-care; like taking responsibility for own emotional wellbeing, owning what’s ours, and coming to each other with fairness. Good love is like an abundance mentality, and good love is like unconditional warmth.” Speaking of a healthy mentality, I talked about Dr. Robert Lustig’s mind-blowing book, The Hacking Of The American Mind, on a previous show, because it will make you completely rethink the way you think about your mind and how you operate on a basic, instinctual and biological level. When pursuing instant gratification, dopamine hits, and you flood the brain’s dopamine receptors. This suppresses serotonin pathways where you achieve happiness and contentment, and you are left with a high possibility of spiraling into addiction. Once you start to trigger dopamine pathways, you’ll find yourself needing more and more of the same in order to get that pleasurable hit. Powerful corporate interests are highly incentivized to hack our dopamine pathways, and do this through a variety of ways, although the following are the most popular: Sugar Digital technology/hyper-connectivity - especially social media Caffeine Marijuana and street drugs Antidepressant and painkiller Rx drugs Chronic/extreme exercise high Video games Porn addiction Another great person to consult on these matters is our past guest, Dr. Wendy Walsh, who has outlined the top 3 attributes that males and females look for in a mate….And if you’re thinking, hmm, I don’t know about some things on this list, well just remember that, as Dr. Wendy has emphasized, these are subconscious hard-wired genetic drives. Sure, you can put “sense of humor” on your dating profile as the #1 thing you’re looking for, but really, sense of humor is just proxy for #2 on the list, which is intelligence, right? If you’re funny, you’ve got to be smart, so those two things are really just two different ways of expressing the same desire. Dr. Wendy also points out how strong these hard-wired genetic drives are because even a female with ample resources of her own cannot escape her genetic drive to seek out resources and security. For Males Youth and beauty Loyalty Kindness For Females Resources Intelligence Kindness Next up is advice from Mark Manson, and I focus on his thoughts on the concept of ‘changing’ and how it’s an arbitrary definition. Here’s an excerpt from a recent email he sent titled, Stop Trying To Change Yourself:  “Here’s the problem with using the word ‘change:’ it gets your identity involved. And when you get your identity involved, you become really emotionally attached to imaginary things. You throw fits and beat yourself up and blame others and decide that you are, in fact, a worthless piece of shit who has no hope in this world. It’s one thing to say, ‘I want to start going to the gym every week.’ It’s another to say, ‘It’s time I finally change and become the type of person who goes to the gym each week.’ The first statement is simple. You want to go to the gym. So, you go (or not). The second statement implies that to go to the gym, you must completely reinvent yourself. And that raises the emotional stakes massively. If you succeed (spoiler: you won’t), you’ll gain this blissful feeling of being a ‘new person,’ which will last until the next time you feel crappy and want to ‘change’ again. If you fail, you’ll chastise yourself for your irredeemable sloth.” This falls in line perfectly with the title of this show - just get over yourself! We wrap up this show with a focus on mindfulness, citing writer Whitney Stewart’s article, 10 Steps to Mindful Conflict Resolution: “We appear to be devolving into our reactive emotions a lot these days: venting on social media, choosing to pay attention to media outlets that regurgitate our positions back to us, all of which further attaches us to our own views in a dangerous configuration that can fuel the flames of outrage, violence, and hate. Mindfulness, which has been shown to help mental, behavioral, and physical outcomes in both youth and adults, is a powerful tool that can help us respond to conflict in a non-reactive way. According to Jon Kabat-Zinn, founder of Mindfulness Based Stress Reduction (MBSR), “Mindfulness is awareness that arises from paying attention, on purpose, to the present moment, non-judgmentally. With present-moment awareness, we learn to identify our thoughts, emotions, and physical sensations without defining ourselves by them. When we can patiently witness our own fears and hurts, we give ourselves the chance to release them, which in turn helps us develop understanding and compassion for others.” TIMESTAMPS: Tips from Dr. Deepak Chopra are these insights: Joyful energetic body; Loving compassionate heart; Reflective quiet alert mind; Lightness of being. [02:26] Dave Rossi says whenever you experience stress, fear, and pressure, redirect your thoughts back to your values and vision.  [04:49] Godin quote: the decline of our personal momentum might be the great untold story of our time.  [07:07] Take responsibility for your own emotional wellbeing. [08:30] When you eat sugar or use digital technology, the dopamine hits you and floods the brain’s receptors, spiraling into addiction. [09:29] What males look for in a partner and what females look for in a partner are mentioned by Dr. Wendy Walsh. [12:20] Stop trying to change yourself. If you fail the change, you’ll chastise yourself. [15:37] Praise the effort, not the outcome. [17:56] Mindfulness is awareness that arises from paying attention on purpose to the present moment non-judgmentally. [18:52]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.

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.