The B.rad Podcast

Brian is the co-author of an epic textbook on training titled Power, Speed, Endurance, and the New York Times bestseller, Unbreakable Runner. As the founder of the CrossFit Endurance movement, Brian gained notoriety for challenging the dated conventional endurance wisdom of a mileage obsessed, “more is better” approach. Brian’s comprehensive program blending traditional aerobic mileage with varied forms of explosive strength training, flexibility/mobility work (he’s a close associate of MobilityWOD.com and Becoming a Supple Leopard author Dr. Kelly Starrett), breath work and recovery has busted the boundaries and barriers of the old school approach. Brian has occasionally faced challenges and controversy by those favoring status quo. Consider this salacious magazine article title from Outside magazine in 2013: “Brian MacKenzie's Controversial New Approach to Marathon Training: The mastermind behind CrossFit Endurance says the best way to train for a marathon is to run less and torture yourself more in the gym.” Well, it’s not nearly as simple and crude as the frequently referenced juxtaposition of “quantity versus quality” suggests. It’s now becoming clear that chronic cardio is not only ineffective but can also destroy your health. Furthermore, it’s also evident that endurance athletes are deficient in many areas of general fitness, especially preserving efficient technique as they become fatigued. If your low back and hip flexors get cooked at mile 20 of a marathon (because, for argument’s sake, that’s a butt-long way and you’ve perhaps never run further than that in training), some of the energy your cardiovascular machine is still able to produce for the final six-mile slog is wasted. Instead of maintaining a balanced center of gravity and generative efficient explosive force with each stride, you center of gravity caves and you collapse a bit into the ground on each stride. This is where the explosive training goes in. Loading a squat bar with weight, running sprints or performing any other explosive efforts is in many respects simulating what happens to your body at mile 20, but without having to exhaust yourself by running the first 20 miles in training before obtaining that desired breakthrough adaptation. Explosive work is not an endurance “hack” (you will never hear Brad use that word on this show or in life, ever). Rather, it’s adding a critically important training modality to your game in order to best prepare your body for daunting competitive challenges without falling apart. With Brian passionately advocating to expand our training consciousness, he has come off as an intense guy, which he is. After all, that’s him sprinting in Tim Ferriss’s epic Four Hour Body book trailer and his thumbnail image with his individual finger tattoos spelling “U-N-S-C-A-R-E-D.” What was cool in meeting Brian person was how thoughtful and chill he is. The conversation went off into the metaphysical and reflective direction instead of just going into his boiler plate PowerSpeedEndurance message. Brian starts by discussing the perspective he has gained from his recent terrible accident, surgery, and recovery process, gives a refreshingly expanded perspective of the dated and oversimplified quality versus quantity debate, countering the “more is better” mentality with the priceless maxim, “Better is Better.” Perhaps the best takeaway from the show is Brian’s emphasis that the next evolution in human performance will come in the area of recovery, and complementary practices such as breathing, cold therapy, and heat therapy, of which he is super focused on these days. Visit PowerSpeedEndurance.com to learn all about the progressive offerings of Brian and his team.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 offer up memorable nuggets from some of the world’s leading relationship experts, including John Gottman, Harville Hendricks, and Esther Perel. When in conflict, call to mind the acronym WAIT: “Why Am I Talking?!” Understand Gottman’s profound assertion that at all times in relationship interactions, you are either operating as a team or not a team. There is no gray area. Even if the issue is, “hey, you’re kinda being a jerk right now,” this issue can be addressed and solved as a team (e.g., “let’s discuss what’s bugging you and work through it”.) Gottman also asserts that the start of a conversation (whether pleasant or contentious) predicts the direction the conversation ends up 95% of the time. Gottman mentions that his decades of studying couples reveals that healthy partnerships have a 20:1 ratio of positive comments to negative comments in everyday communication, and even during times of conflict they preserve a 5:1 ratio! Harville Hendricks says to establish a “zero negativity policy” to avoid raising people’s defenses. His most important relationship attributes are: Safety (to communicate your truth), Zero negativity, and dispensing Chronic Affirmations. Helen Fisher says successful long-term relationships show empathy, emotional control, and overlook negative attributes to emphasize the positive. Esther Perel says treat your partner like you would a top client: you have to woo them initially, and continue to treat them beautifully, because you know they can bail at any time. Don’t take partner for granted any more than you would a client. Great stuff, but often hard to embody in real life when you are too busy and too stressed. A UCLA study of DIWK (Double Income With Kids) reveals busy couples talk for only 35 minutes per week—and then mostly about logistics instead of levity or intimate conversations. TIMESTAMPS: When you are in a conflict situation, use the acronym WAIT. (Why Am I Talking?) [00:00:26] John Gottman states: In a relationship, you are either a team or you are not a team.  There is no in between. A conversation starting point can predict the direction that it is headed. [00:01:20] The ratio of positive to negative comments during a conflict is 5 to 1 and during everyday normal conversation the ratio is 20 to 1. [00:03:02] Harvelle Hendricks suggests you establish a “zero negative policy” when you are in conflict. It's not what you say; it's how you say it.  Does your relationship include safety, zero negativity, and chronic affirmations? [00:03:47] Helen Fisher says the traits of successful relationships are empathy, emotional control, overlooking the negative, and focusing on the positive attributes.  [00:04:54] Study from UCLA showed busy couples talk only 35 minutes per week! [00:05:34] If your life stress level is high, then your relationship stress level is going to be high. [00:06:28] Esther Perel, not without controversy, talks about keeping the polarity going in a relationship. [00:07:04] Christopher Ryan says humans are not wired for monogamy, but we have a strong desire to conform to society.  [00:07:36] In today's world we have more choice than ever before in how we choose to live. [00:09:17] Treat your partner like you would a good client.  You have to woo them in the first place and then you know they could leave any time so you continue to treat them with the highest standard at all times. [00:11:01]   EMAIL: podcast@bradventures.com   REFERENCES: Helen Fisher: She is a anthropologist who studies gender differences and the evolution of human emotions. John Gottman: Gottman’s “Four Horsemen” Predict Divorce: Criticism, Defensiveness, Contempt, and Stonewalling Harville Hendricks: He is the author of “Getting the Love You Want” and “Keeping the Love you Find”. Esther Perel: She is recognized as one of today’s most insightful and original voices on modern relationships. Christopher Ryan: Author of “Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships”   QUOTES: “A conversation starting point can predict the direction that it is headed.” - Gottman “Treat your partner like you would a good client.  You have to woo them in the first place and then you know they could leave any time so you continue to treat them with the highest standard at all times.” - Perel Gottman research reveals that healthy couples have a 5:1 ratio of positive to negative comments, even in conflict. “You are either a team or not a team” – Dr. John Gottman “3 important relationship attributes: Safety, zero negativity, chronic affirmations”  - Dr. Harville Hendricks   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.

Welcome to a detailed account of the benefits, rationale and how-to instructions for the fabulous health regimen of cold water therapy.  As you may know from watching my soon-viral YouTube video, I am big into his daily morning and evening chest freezer cold plunge regimen, for a variety of reasons detailed in the show. Cold exposure delivers an instant boost of mood elevating hormones into the brain, namely epinephrine and norepinephrine. It enhances blood circulation and oxygen delivery throughout the body, and delivers a potent anti-inflammatory effect. These are all hormetic benefits, meaning a brief, natural stressor that makes the body more efficient and resilient. Sauna exposure delivers similar hormetic benefits, as the body is challenged to work hard and cool back down or rewarm, in the case of a cold plunge to homeostasis.   TIMESTAMPS:  The benefits of cold therapy include honing our resiliency in overall immune function, cognitive function, and metabolic function.  However, it might not be the ideal way to recover from intense exercise. [00:00:37]   People who use cold water therapy actually have fewer upper respiratory infections than people who don't. [00:07:55]   Tony Robbins says this cold therapy actually trains his brain not to hesitate, but to act. [00:11:54]   Brad is really meditating while in the cold tub. Breathing is a huge component of cold exposure. [00:13:19]   Brad’s friend Dave Kobrine finishes his morning cold plunge routine with a jog for a couple of miles. [00:22:00]   Dude Spellings is convinced that cold therapy resets the autonomic nervous system. [00:24:28]   Being in the water long changes your mitochondrial heteroplasmy to look more like a young person. [00:29:45]   Brian McAndrew: "All I know is that the worse I made myself feel in the moment by staying as long as I could in the cold, the better I felt afterword in regard to mood."[00:32:41]   Mark Sisson talks about cold therapy "I'd also suggest that cold exposure helps improve your focus, confidence, and mental resilience particularly since you will improve your tolerance and appreciation over time. These benefits will carry over into all areas of life." [00:35:08]   “Dr. Dre”, a young friend of Brad, mustered up the courage to try this and as soon as he did it, he found his anxiety reduced. [00:36:11]   Brad describes his own fitness routines. [00:37:11]   Here the benefits and science of cold therapy are examined. Cold therapy helps your body control inflammation and blood circulation improves. [00:39:58]   Cooling the body and lowering of heart rate helps you fall into a good night's sleep. [00:42:22]   Cold exposure right after workout hampers the desirable inflammatory processes.  That's why it feels so good. [00:43:41]   Cold exposure also inhibits the functioning of the lymphatic system in clearing the inflammatory toxins from the blood stream. [00:44:01]   Andrew MacNaughton: "Don't help your body.  Otherwise you lose some of the adaptation you're seeking through your challenging workouts."[00:44:37]   The more counterintuitive it is, the more intuitive it becomes.[00:44:55]    Cold Therapy is not a proven way to stimulate fat reduction. [00:45:26]   The best practice is to warm up naturally. [00:47:02]   Norepinephrine can rise 200 to 300 percent with just a 20 second immersion into freezing water just a couple of times a week!  Norepinephrine helps reduce inflammation. [00:48:02]    Stay in until you shiver. [00:51:59]   How to get started on this cold therapy regimen. [00:55:29]     LINKS:  Brad’s viral YouTube video, Chest Freezer Cold Therapy  The exquisite MarksDailyApple article, The (Maybe Not So) Definitive Guide to Cold Therapy  Tony Robbins Cold Plunge  Aubrey Marcus Cold Shower and Breath Work  Epson Salts: Good for your chest freezer  What doesn’t kill us  Wim Hof: His method shows proper exposure to cold starts a cascade of health benefits.   Mitochondrial Heteroplasmy: A look at genetics in evolution and disease.  Rhonda Patrick: There’s more to our genes than just the so-called good and bad.   Telomeres:  If cells divided without telomeres, they would lose the ends of their chromosomes, and the necessary information they contain.  Kelly Starrett: A coach, physical therapist, author, speaker and creator of Mobility Wod  Whole Doods: Great photos on Instagram of delicious healthy meals.    QUOTES:  “The more counterintuitive it is, the more intuitive it becomes.” - Brad Kearns "Be sure to unplug the freezer before you jump in." - Brad Kearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.

In this wide ranging and surprisingly vulnerable interview at Elle’s top secret crib/film and recording studio in the Santa Monica mountains, Elle describes the unlikely journey to her current position as a thyroid expert and health author, coach, and speaker. Dang, a few years ago Elle was doing personal assistant work (“window or aisle on that flight?”) for the Sisson family! She dreamed of writing a book about her arduous journey to healing your thyroid naturally, and finally made the dream a reality with the publication of The Paleo Thyroid Solution. For the past couple years, Elle has been promoting the book nonstop and it has sold through five printings. Elle mentions how her commitment to improv acting classes helps her gain confidence as a podcast host and public speaker. “If you can get on stage and do improv in front of strangers, you can do anything!”   Timestamps: What has been her journey through Hollywood to get her where she is? [00:02:11] Dr. Gary Forsman had a memorable podcast with Elle regarding your thyroid problem. [00:10:20] The podcast with Bethany Hamilton is so inspirational as she discusses what she has done with her life since losing her arm to a shark while surfing. [00:11:09] How can one maintain a positive attitude when things seem to go wrong? [00:13:36] Elle's life was progressing beautifully and her suddenly her arm stopped working! [00:15:12] How is she handling her disability? The disability of shame is brutal. [00:24:26] One of the messages for life is there are no failures, just learning experiences. [00:32:09] Brad talks about the former endurance athletes coming up with heart problems which have been attributed to the overtraining they did.  [00:35:42] Elle talks about how she was injured and how so many other hand and arm injuries occur just doing their jobs. [00:36:40] Elle has a governor helping her protect herself from anything repetitive that could injure her arm thus keeping her life in balance. [00:39:56] How can a listener use what they are hearing here to get such a positive attitude?  [00:41:03] How does one contract hypothyroidism? [00:49:47] Maybe the chronic cardio is from walking on egg shells and stress. [00:52:32] Sugar ingestion wires the pleasure center in the brain to the extent that it is similar to reaction from hard drugs.. [00:55:20] Elle's diet includes periods of fasting, but there is a correct way to do it.  [00:59:32] There are many doctors are poorly informed about the most recent findings in the field of nutrition. Depression can be the result of thyroid hormones. [01:04:34] Thyroid disease is greatly undiagnosed.  If you have some mysterious symptoms, ask for thyroid testing. Sixty percent of people go undiagnosed with hypothyroid disease. Learn what you can about your body so you can help your doctor take care of you.  [01:07:25]   QUOTES: “The disability of shame is very brutal.” - Elle Russ “Everyone has been to hell and back one way or the other.” - Lance Armstrong “Sugar ingestion wires your pleasure center in the brain to the extent that it similar to hard drug reaction” - Dr. Cate Shanahan   LINKS: Brad Kearns.com Brad’s Shopping page ElleRuss.com Soul Surfer movie My Foot is Too Big for the Glass Slipper “The Paleo Thyroid Solution” Louise Hay, “You Can Heal Your Life” Stop the Thyroid Madness (Best website for thyroid information)   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.

After the most devastating loss imaginable on the biggest athletic stage on the planet—the World Cup—the Japanese men’s national soccer team cleaned up their locker room, leaving it spotless, and left a handwritten sign saying ‘thank you’ in Russian. Reaching the knockout rounds by surprise, Japan then faced the mighty Belgium (eventual finalists). Performing out of their minds, they took a 2-0 lead, setting themselves up for a historic upset. Unfortunately for Japan and their followers, they allowed three consecutive goals by Belgium. The final dagger came with only seconds left in regulation time—an absolute devastation when all observers fully expected to enter into a 15-minute overtime period after a draw in regulation time. When the whistle blew amidst Belgian bedlam celebration, Japanese players were sprawled out on the field, pounding the turf and fighting tears. Under these circumstances, what happened next was mind blowing. First they gathered to bow in unison to their supportive fans. After they showered, packed up, and departed the stadium for the final time in this 2018 tournament, their locker room was discovered to be absolutely spotless. The simple photograph went viral. The Japanese have a name for their evolved competitive spirit: doryoku (Door-e-oh-koo). Loosely translated, it means that the honor is in the effort, in contrast to the western fixation with winning at any cost. I compare and contrast the Japanese team’s evolved competitive attitude to the sordid tale of the USA men’s soccer team, as detailed in a Ringer.com exposé about dysfunction and infighting in the organization that culminated with them choking a chance to even qualify for the World Cup. Yes, this and other crap like Super Bowl heroes deflating footballs and denying it when caught, or “winners” misbehaving in real life ala Tiger Woods all stem from an unhealthy obsession with winning and misplaced competitive intensity that overlooks the higher ideals of competing. Please realize that the show title of Get Over Yourself was inspired by my own athletic experience; when I was able to maintain a healthy perspective, inspire others, and emphasize effort over obsession with results, I was able to thrive as an athlete. When I got “caught up” in a superficial obsession with winning, this resulted in extra stress, wasted energy, and poor decision-making. This led to overtraining and getting discouraged, instead of turning failure and defeat into growth opportunities and positive experiences. This is a brief, fast-moving, and pretty intense show with a profound message to reflect upon by all competitors in sports, career, and life in general. Take a breath, listen and reflect.   LINKS: Clean locker room: The Japanese team cleaned there locker room spotless when departing from the World Cup tournament. Fans cleaning up after themselves in the stands. Ringer.com: USA soccer team dysfunction: It was the culmination of nearly a decade of mismanagement that broke the U.S. soccer team’s spirit and condemned them to failure.   REFERENCES: Tiger Woods: This new book on the famous sports legend opens some doors about Tiger’s life that been unknown to the general public. It is a good example of our obsession with winning John Wooden: Wooden was basketball player and eventually was  regarded as one of the wisest and best college coaches in the history of basketball. He’s famous for some unforgettable quotes about life. You’ve Gotta Have WA: A book that remains the definitive text on Japanese culture seen through the lens of sport.   NOTES: Doryoku: Japanese word meaning effort or hard worker. A visible demonstration of hard work and giving one's best effort where commitment and effort are rewarded over achievement.   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I head to San Diego, via Mexico (relevant shortly) to catch up with one of the great health leaders of the planet, Dr. Peter Attia. Peter is a prominent longevity physician, ketogenic diet expert, ultra-endurance athlete, crazy self-experimenter (always in the name of science!), and as of July 2018 launch, host of an outstanding new podcast called The Drive. His A-game is now all organized at PeterAttiaMD.com. Sign up for his newsletter, subscribe to The Drive podcast and digest the great “Nerd Safari” articles on his website. Hang on for a wild ride with Peter and learn about the best way to live a long, healthy life, escape the trap of disease and dysfunction that have reached epidemic proportions today, and go off onto interesting tangents. As Peter describes on his Twitter bio, he is a man obsessed with living a passionate and intense life, whether in his career in health and medicine or his hobbies like auto racing, archery, well-chronicled dietary and fitness experiments, or trying to be a super dad to kids 10, 4 and 1. Yes, Peter is a rare and exalted breed of chingón- Spanish for bad ass. Dropping Spanish here is appropriate because I had just returned from a Mexico vacation the night before our podcast, and with a only a couple minutes left in the interview, I suddenly became super dizzy and sweaty and had to collapse onto the couch of Peter’s guest house! After a recovery period under the watchful eye of a physician (that would be Peter) and a Nurse Practitioner (Peter's wife Jill, who arrived from the beach to discover this interesting situation), we finished the show with a perfectly-timed cameo from daughter Olivia. Now you have to listen to the whole show! Anyway, Peter lives his life with passion and intensity – attributes sorely missing as we grow more affluent, screen-addicted, and lazy in modern society. You’ll pick up on Peter’s A-game when he goes off on motorists who mess with cyclists on the road. He relates how lost a friend from a cycling accident, so this issue understandably strikes a deep chord. I also picked up on this theme when he arrived at Peter’s house as he was having an extremely animated telephone conversation with the f-word getting lots of action. He explained that he was talking to a close business associate (Bob Kaplan, head research analyst for PeterAttiaMD.com) and how they benefit from venting to each other on occasion! In the next breath, he explained the importance of compartmentalizing and controlling emotions, relating that he would never want his kids to hear such a phone call because they are too young to understand the context. Peter’s calling is to fight the epic battle to cure diabetes, heart disease, cancer, and neurodegenerative disease. As evolutionary health enthusiasts realize, this is truly a battle against the forces of flawed and dated conventional wisdom, and manipulative marketing from big food and big pharma entities. Watch Peter’s amazing TED MED talk where he breaks down at the end, apologizing for feeling judgmental about a diabetes patient, while suggesting that we may have the story of obesity and diabetes all wrong. As Gary Taubes wrote in his book, Why We Get Fat, “obesity and sloth are not causes of obesity, they are symptoms.” What this means is that getting fat is your body’s effort to mitigate the damage caused by the disease condition of insulin resistance. Are you with me? People who put together the one-two punch of unlucky genes and high carbohydrate dietary patterns become insulin resistant and get fat. The high insulin-producing diet messes up their appetite and fat storage hormones so that they are hungry too often, more likely to end up storing ingested calories as fat, and feel too tired to be physically active. Commanding a human to not eat when they’re hungry or to get their ass off the couch to exercise when their bloodstream is literally starved of energy, is missing the mark. In his TED MED talk, Peter draws the analogy of doctors treating patients for bruises caused by repeated whacking shin on a coffee table, when you might instead just move the coffee table! Peter’s reflections on this important matter started years ago when he was adding excess body fat despite doing literally hours of endurance training each day in preparation for his 2006 swim from Catalina Island to Los Angeles (21 miles!) He was diagnosed as pre-diabetic despite his athletic (but massively carbohydrate-dependent) lifestyle, which is as good a wakeup call as you can imagine to second guess the mainstream notions that portion control and vigorous exercise are the keys to staying trim and healthy. The show gets rolling with Peter discussing how to avoid the most common disease conditions of modern life: heart disease, cancer, and neurodegenerative disease. Peter’s approach is to tackle the “low hanging fruit” and reach 80 percent of your longevity potential. While he’s been deep into study of diet, and himself remained in strict nutritional ketosis for three years from 2011 to 2014 (monitoring his glucose levels with a surgically implanted glucose monitor in his abdomen), he prefers to dispense the simple advice of eating wholesome natural foods and staying away from processed modern foods. Beyond optimizing your diet, implementing some sensible exercise habits and obtaining adequate sleep get you pretty darn far down the road to longevity. Simple as that, but Peter relates that many of us know what to do and simply don’t do it for myriad reasons. Peter’s been on many podcasts with detailed scientific discussion of his longevity and scientific interests, so pursuant to the Get Over Yourself mission of emphasizing the unplugged, we go off on some tangents—all credit to Peter here—and cover some stuff you might not hear from his other show appearances. For example, he delivers some impassioned insights that may save the life of a road cyclist out there listening someday. No kidding. Peter discusses how insulin AUC (area under the curve) is perhaps his favorite longevity marker. Impossible to measure practically, but the concept is that you produce an optimally minimal amount of insulin over your lifetime to get the job done (deliver nutrients to cells throughout the body) and how this goal might reconcile with the seemingly disparate idea of eating plenty of nutritious calories to fuel athletic performance and recovery. It gets a little sciency at times but you’ll get quickly brought back to some relevant takeaway points, especially if you do a little googling as needed. The show progressed into the science of athletic peak performance and genetics, with cameos here for Michael Phelps, Usain Bolt, and Tour de France champ Chris Froome. You will pick up some great tips about being a peak performer because this guy is like no other; he just goes hard in every direction and lives by this fundamental principle of pursuing mastery in whatever you do. Be sure to subscribe to his newsletter and podcast at peterattiamd.com if you care about getting the very best health information. Here’s a great quote from his introductory website message to give you a further appreciation for what Peter is all about:  “If the title of an article starts with “8 Essential Foods for…,” or the like, chances are it’s not worth reading. To really learn something requires contemplation and thinking—even as the reader—and over time this leads to new insights, which is one of the most rewarding experiences I have come to know. It’s the reason why I get so excited when a patient asks me a question I don’t know the answer to. I want to learn more each day, ask better questions, create and connect more dots, and engage my curiosity.”   TIMESTAMPS: Peter is working with an exciting research team of people from many different backgrounds always searching for answers to longevity. [08:04] His medical practice is located in San Diego and New York City basically helping to implement a model into the patient's own individual needs. It differs greatly from regular medical practice. [00:11:25] Peter’s recommendations to avoid disease. [00:13:32] What about eating things in moderation? [00:18:04] Depleted glycogen is not a problem for ketogenic athletes. [00:22:03] How does Peter's current diet work when he is in and out of ketosis? [00:24:49] Does he ever cheat? [00:29:00] Can one get up and over one's previous fitness level by virtue of having better fat burning? [00:32:58]Is the amount of insulin one produces affecting longevity? [00:33:46] Peter has a quarterly eating system he describes here. (Ketosis, fasting, nutritional ketosis, time restricted feeding.)[00:37:49] What you eat post workout makes a real difference in how one recovers. [00:39:42] What is the psychology that comes into play when one gets emotional? [00:44:20] Road biking is one of the most dangerous activities in the world. [00:49:10] Peter trained and then swam from Catalina Island to San Pedro, California in 10 hours. Wasn't he worried about sharks? [00:54:54] When you are a performing athlete, can you still have excess body weight? [00:58:22] What would be the ideal physique of a good marathon runner? Aerodynamics are important. [01:00:10] Swimming is different because of the density of the water. One wants to avoid drag. [01:07:50] The disastrous effects of overtraining are underestimated. [01:10:22] When you compare yourself with other accomplished athletes, you can learn a great deal. [01:12:11] What are Peter's athletic goals? He talks about working to improve his skills in varied activities. [01:15:26]   LINKS: Peter Attia, M.D. focuses his medical practice to applying nutritional biochemistry, exercise physiology, sleep physiology and basically studying how to improve your longevity. He is a very accomplished athlete in many different fields that he talks about here. Usain Bolt: The world’s fastest man. He is playing soccer now. Breaking 2: Documentary from a 2017 race with three runners attempting to break the two-hour marathon barrier. Tom Dolan: Doesn’t look like a swimmer, but he has won many races. The Drive: Peter Attia has entered the world of podcasting. His new series up every Monday is hyperlinked and has lengthy show notes. Chris Froome: British cyclist winning the Tour de France in 2017, 2016, 2015, and 2013. TED MED Speaker: Dr. Peter Attia talks about the “Obesity Crisis”. Is it a disguise for a deeper problem? Phil Mickelson: a fine golfer, who under the shadow of other golfers, had many second places. Michael Phelps: By the time the Olympics were in Rio in 2016 Phelps had collected a total of 23 gold, three silvers, and two bronzes at the Olympics. RAAM (Race Across America): The World’s toughest bicycle race starts in Oceanside California and finishes at City Dock in Annapolis, Maryland. Get ready…Next one is in June 2019! Swimming the Catalina channel: Swimming about 30,000 strokes for 20.2 miles, he was the 120th person to do this. View the YouTube of this feat.   QUOTES: "The journey of getting better at something is very important." "The best outcomes are when you are cycling between periods of anabolism and catabolism." "Thrust and drag avoidance are everything in swimming."   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to the B.rad Podcast! This show is about pursuing peak performance with passion throughout life. This is the mission I want to inform, inspire, and motivate you to join me on! The B.rad podcast show covers diet, fitness, peak performance, personal growth, relationships, happiness and longevity. I'm serious about my peak performance goals and the information I share, but I think we can all benefit from a light-hearted approach to kicking ass - so you'll get the message with a sense of humor and a little spice at times. The B.rad podcast delivers lively mix of long-form interviews with unique and super-interesting guests - bestselling authors, thought leaders and champions, detailed presentations from me to get you focused on optimal diet, exercise, sleep and recovery practices, and brief “Breather” shows where I give you a short message about the important topics I cover in detail during the interviews and longer presentations. You'll learn from some of world's leading experts on ancestral health, athletic performance and recovery, healthy relationship dynamics, sleep, stress management, mindfulness, how to focus in the age of distraction, and many other interesting subjects. My favorite part of about the podcast is learning life-changing insights from these amazing experts and sharing them with you. Check out my podcast website to see some of the great interview guests and engage with all the content. So, I'm a former national champion and #3 world-ranked professional triathlete, Guinness World Record setting speedgolfer, New York Times bestselling author with Mark Sisson - we've written many books together and promoted the Primal Lifestyle for many years and of course host of this Apple Podcast top-10 ranked FITNESS category podcast. Today, my passion is sprinting and high jumping in masters track and field. My expertise comes from elite athletic performance, and that certainly frames my message today. I'll help you sort out what's hype from what's sensible, and make sure that your fitness and athletic goals successfully support health and longevity. Oh another thing - I'm trying hard to be myself at all times, and be open, completely honest, authentic, and vulnerable. We have so much great information these days, but there's also too much posturing and promoting and showing off to the extent that it's easy to feel like you're falling behind and not enough. I want us to do the best we can with our current circumstances, and get away from superficial motivators and the measuring, judging forces of modern life. When I was a professional triathlete, I learned that it was critical to release the attachment of self-esteem to the outcome in order to be your best. Instead, its essential to cultivate a pure motivation and an intuitive approach to peak performance goals - to get over ourselves and appreciate the process of personal growth. Thank you so much for finding the B.rad podcast and checking it out. I encourage you to connect on email: podcast@bradventures.com or with me on social media. It's time to B.rad!   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.