Podcast appearances and mentions of craig marker

Welcome to the Strength Connection Podcast!One of my favorite guests ever to dive deep into training and protocols is back on the show with me in this episode.Craig Marker is a wealth of knowledge when it comes to health, from both the physical and the psychological side.We've had some incredible conversations over the years, and in this episode, Craig talks in detail about longevity and the keys to training for both lifespan and healthspan.VO2 Max, explosive strength, Misogi challenges, overcoming anxiety…all in this episode.

In the 105th episode of The Strength Connection Podcast, Mike and our special guest, Author, Psychologist, Renowned Speaker, and Coach, Simon Maryan will talk about Simon's Royal Marine background, training vs. real hostage situations, the experience that changed Simon, AIR - 3 steps to get emotional and mental resilience, and more.Join us in this insightful and captivating talk!In this chapter, you will discover:(1:15) Introducing our special guest, Author, Psychologist, Renowned Speaker, and Coach, Simon Maryan, @simonleemaryan(1:20) Shout out to Kirsten Tulloch @kirstentullochcoaching(3:20) Simon's Royal Marine background(4:05) The reason behind joining Royal Marine(4:50) Royal Marine admission standards (6:40) Simon's Royal Marine career(6:50) Being medically discharged from the Royal Marine(8:45) Training vs. real hostage situations(9:40) Being kidnapped(17:20) Finally feeling safe(18:15) Being kidnaped in Nigeria(21:45) Being kidnapped again!(24:45) Was talking about being a hostage ever difficult?(26:00) The reason behind talking about being kidnapped(26:30) The experience that changed Simon(28:40) Connection with other ex-hostages(29:30) Shout out to Craig Marker(30:05) Content-free work(30:35) “Everything has its place in the right order for each person.” - Simon Maryan @simonleemaryan(31:00) Mike's analogy for speaking out too soon(31:45) Resettlement programs(32:55) Simon's interest in mindset training(33:55) Emotional hostage(34:55) AIR - 3 steps to get emotional and mental resilience(36:05) Emotional maturity(36:35) Men vs. women's emotional maturity levels(38:20) How Emotions Are Made: The Secret Life of the Brain by Lisa Feldman Barrett @LFeldmanBarretthttps://www.amazon.com/How-Emotions-Are-Made-Secret-ebook/dp/B00QPHURT6 (38:25) Emotional cocktail(40:35) Simon's emotional maturity training process(41:50) Mike's tips for feeling better(43:00) The empty chair method(44:40) Stress addiction(45:55) Sort your emotions first!(48:50) Simon's thoughts about journaling(52:40) “We're in this productive state where we think like, if we're awake, we have to constantly be doing something every second of the day.” - Michael Kurkowski @mike_strength_connection(53:00) Down time for brain(55:00) Mental health awareness in the west(57:25) Mental health system in UK(1:00:20) Male suicide stats in UK and USA(1:02:00) Where to find Simon Maryan? @simonleemaryanhttps://simonmaryan.com/

Welcome to fitness suggestions for anti-aging, part 3! We got into it in parts 1 and 2 and covered a variety of important topics, citing some of the great leaders in this space like Dr. Howard Luks, Dr. Peter Attia, Mark Sisson, Rob Wolf, Dr. Doug McGuff, Dr. Craig Marker, and Jay Feldman. We previously covered different types of fitness activities, talking about aerobic conditioning and how it is intertwined with increasing all forms of general everyday movement, then resistance exercise, touching on various strategies and ideas like Dr. Doug McGuff's wonderful big 5 workout that I've become a big fan of, as well as some other aspects of high intensity training—the benefits and also the way to conduct these workouts properly, as well as how powerful the preservation of fitness and lean muscle mass and aerobic conditioning is for anti-aging. Another key point made was the importance of working on your balance, mobility, and flexibility, and why visceral fat is a sign of metabolic dysfunction, declining fitness and declining hormone status. We also did a quick overview of some diet and supplementing objectives, which we'll be getting into in more detail in this show as we discuss the best strategies for anti-aging. To listen to part 1, click here, and here for part 2. TIMESTAMPS: This show will cover diet and supplementing in detail, and then some closing comments to wrap it all up and age gracefully. [02:38] Dr. Saladino recommends the protein intake of one gram per pound of body weight. What makes you hungry, is you are not getting your protein needs met. [03:41] Dr. Saladino also recommends getting one gram per pound of body weight in fat. [08:56] Carbohydrate is probably the most controversial and disputed element of diet optimization.  [11:40] It's a great idea to just go by your appetite and be sure that you're preparing ample quantities of nutrient dense, highly satisfying, enjoyable meals. [14:07] Do we need to supplement to complete our dietary requirements? [17:00] Creatine is very important. It goes directly to supporting your cellular production. [26:34] Animal organ supplements are really a source of food. Liver is one of the best nutrient-dense foods. [30:39] After covering exercise, diet and supplements, we need to remind you of the importance of sleep, rest, restoration and downtime. [34:00] The expectations society puts on the modern woman can result in high rates of anxiety and depression. [37:23] Magnesium is important and is lacking in today's modern diet. [39:25] Set yourself up for success. [43:48] LINKS: Brad Kearns.com Brad's Shopping page Podcast with Dr. Naiman Keto Reset Diet Creatine Bordeaux Kitchen Ancestral Supplements The Sleep Revolution Podcast with John Gray, No. 1 Podcast with John Gray, No. 2 MagBreakthrough.com Butcher Box 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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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 Pagefor great products and discounts See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In the 86th episode of The Strength Connection Podcast, Mike and our special guest, Pastor, Trainer, and Competitive Shooter, Thomas Benge, will talk about Thomas' origin story, his biggest inspiration, training recruits & clients, and more.Join us in this insightful and captivating talk! In this chapter, you will discover:(0:50) Introducing our special guest, Pastor, Trainer, and Competitive Shooter, Thomas Benge @ethos_of_strength(1:10) Shout out to John Odden @empoweredstrength_(1:45) Thomas and John Odden's original connecting point @empoweredstrength_(2:30) Walking cliche(3:00) Shout out to Nicole Benge @nicole.benge(3:35) Thomas's origin story(3:40) Playing basketball in college(3:50) Asking to be played professional football(4:35) Thomas' weight after graduation(4:45) Falling in love with strength training(4:55) Being a gym bro(5:00) Thomas's biggest inspiration(5:55) Shout out to Pavel Tsatsouline @strongfirst(6:10) Reading Pavel Tsatsouline's article @strongfirst(6:40) Trusting the process(7:05) Testing out after the program(7:20) Training and working in Police Academy(7:35) An eye for movement(7:45) Training clients and recruits(8:10) Suffering a knee injury(8:30) Teaching during the recovery time(8:30) Meeting the founder of CrossFit(8:35) From law enforcement to CrossFit gyms(9:35) Thomas' 51-year-old client(13:30) The desire to explore kettlebell(14:45) Thomas' first experience with TSC(16:45) Tribe by Sebastian Junger @sebastianjungerofficial(17:40) About Greg(18:30) Doing multiple TSCs at the gym(19:05) TSC brings people together!(20:00) Dealing with cadets(20:30) No requirement to stay fit in agencies (22:00) Low frequency, high work(22:55) Being fit for others!(24:55) Having standards for yourself(25:45) Physical fitness, a low-hanging fruit(26:25) “Your level of physical fitness was your first line of defense.” - Thomas Benge @ethos_of_strength(26:40) “There's a difference between being present and having a presence.” - Thomas Benge @ethos_of_strength(26:50) Two best compliments that Thomas got in the Academy(29:30) Shout out to Craig Marker(30:00) “You don't have to be the biggest person in the world to command a presence in the room.” - Michael Kurkowski @mike_strength_connection(30:10) Mike's observation while working at the gym(31:40) Participants of 30,000 training sessions(32:40) Strong Woman competitor(34:35) What did Thomas love about running his gym?(37:25) Benefits of connecting with people(39:05) Shout out to Dan John @coachdanjohn(39:30) One critical mistake most pastors and strength trainers do(40:30) Thomas' approach to the ministry(40:50) Jesus, the most relational person(42:00) Thomas' approach at his ministry(42:15) Think Again by Adam Grant @adamgranthttps://www.amazon.com/Think-Again-Power-Knowing-What/dp/1984878107 (44:00) “Business is a Spiritual Game.” - Tony Robbins @tonyrobbins(44:30) Book A more beautiful question(45:40) More about Thomas' client(46:20) Being curious(46:40) There is always something(47:05) “Curiosity is an antidote to ideology.” - Michael Kurkowski @mike_strength_connection(48:05) Being an eternal student(49:15) The biggest dangers for pastors(49:45) 40-minutes devotional listening and praying(51:00) “I always assume that there is something to see, even if I've seen it before.” - Thomas Benge @ethos_of_strength(52:45) One pieceWhere to find Thomas Benge? @ethos_of_strength

It's a pleasure to bring back my friend and favored podcast guest Dr. Craig Marker for a third show. A prominent figure in the strength training world, his epic article HIIT vs HIRT was also, in my opinion, one of the best things published in decades to help us frame our high intensity workouts—and these days, a lot of people are talking about it and using the term “HIRT”, which is great to see. We've talked a lot about training in the past, so this is a really fun show since we get to go off in different directions, many of them informed by Dr. Craig's day career as a psychologist at Mercer University in Atlanta.  We'll be talking about resilience and how to bounce back from post-traumatic stress disorder, and there will be some surprises and controversial assertions in this episode that might help you as a parent, or just as a person who is trying to do their best to be competitive, while also maintaining focus on the process and balancing those disparate goals. We also talk about exercise, training, and designing appropriate workouts as people in the 50+ category—people who are still trying to perform magnificent athletic feats while feeling that frustration of your body taking longer to recover, while still trying to dial in workouts that allow you to hit that sweet spot of getting great fitness stimulation without comprising recovery and longevity—a big challenge indeed, but I love this healthy perspective from Dr. Craig, who said: “I don't have all the answers here, we have got to keep figuring it out.”  TIMESTAMPS: Popular dietary practices fall into place with people who are generally metabolically healthy, fit, good blood markers. Do we need to change that? [03:46] It is so easy to overdo exercise when you push yourself without acknowledging the importance of finding the proper balance of stressors. [06:19] Your body has to be prepared for whatever you are doing. It doesn't need confusion.  [09:37] What does Craig think about that common commentary that we are obligated to fit in this so-called zone two at comfortable pace cardio if we want to get a full report card as an all -around fitness enthusiast? [12:41] When there are so many levels of activities and goals individuals engage in, talking about eating strategy gets confusing. [16:28] The pendulum effect seems to be a natural pattern with people who have had a stressful incident.  They go back naturally after a bit of time. It's a natural immune response. [20:53] Some cultures say you need to be happy all the time and others have the opposite idea. [28:41] People are afraid to make mistakes, however, we learn much from our mistakes. [32:15] The hardest thing about being a parent is letting the kids learn from mistakes. We want to protect them. [34:12] Accept yourself before changing.  [36:24] How can we negotiate the appropriate loading of challenges and progressing with our fitness?  [39:35] Warm up and prepare properly always. [49:14] LINKS: Brad Kearns.com Brad's Shopping page Jogging 2.0 YouTube Dopamine Nation The Big Leap 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. 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!  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.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off 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 Pagefor great products and discounts See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In the 82nd episode of The Strength Connection Podcast, Mike and our special guest Former Elite Instructor at StrongFirst, Research Methods and Statistics Professor, Craig Maker, will talk about the psychological immune system, fission-fusion, overtraining, and more.Join us in this insightful and captivating talk! In this chapter you will discover: (0:50) Introducing our special guest, Elite Instructor at StrongFirst, Research Methods and Statistics Professor, Craig Maker Twitter: @AntiFragileSelf(1:50) Craig's milestones(2:35) What is Craig currently working on?(2:55) Shout out to Ben Patrick @kneesovertoeguy(3:05) Shout out to Graham Tuttle @thebarefootsprinter(3:30) Reverse sled(4:00) Craig's experience with reverse sled(5:30) About footwork(7:00) Fission and Fusion(7:10) Pendulum model(7:25) “Fission fusion is like the speed bag, like, you can just throw it out of rhythm a little bit.” - Craig Marker Twitter: @AntiFragileSelf(8:00) The Strength Connection Podcast - Ep 42: Fission & Fusion Training(9:25) Is more better?(10:25) Is overtraining an issue?(11:40) “My training is actually training and not a workout.”  - Craig Marker Twitter: @AntiFragileSelf(12:00) Shout out to Pavel Tsatsouline @strongfirst(12:10) Shout out to Brett Jones @brettjonessfg(12:45) “Most people don't push hard enough to really get to that level of overtraining.” - Michael Kurkowski @mike_strength_connection(13:50) Shout out to George A. Bonanno @giorgiobee(13:50) What does trauma do to your body?(15:10) The harm of quick fixes(15:40) The field of affective forecasting and how we feel(17:05) The recovery process after trauma(17:50) A therapy-related research(18:20) Underestimating the natural recovery process(18:45) Kick people out of therapy!(20:15) “If you keep going back and thinking that you're broken, then it almost turns into an enabling.” - Michael Kurkowski @mike_strength_connection(20:45) Old style training vs. what Craig prefers(21:05) Embracing negative emotions(22:20) Cry like a baby!(22:50) Way of the Peaceful Warrior by Dan Millman @pwdan(24:40) Shout out to Jen Sincero @jensincero(25:30) Crying while watching Rocky(26:50) About Meditation(27:10) What does Craig do with someone with anxiety?(27:35) The process of embracing changes(28:05) Wanting to feel panic(29:15) Shout out to Dr. Tiffany Jones @drtiffjones(30:05) Physiological peace(31:50) Shout out to James Cameron @jamescameronofficial(33:10) Surrendering is courageous (33:25) Hand cup analogy(34:30) Shout out to Analisa Naldi @italiannna(35:00) Throwing a punch(36:30) Shout out to Trevor Bauer @baueroutage(37:20) About ATP(38:05) “We need energy to relax.” - Craig Marker Twitter: @AntiFragileSelf(39:15) Craig's thoughts about bodyweight training(40:20) Cramps after high-tension bodyweight training(42:05) Therapy is therapy!(42:25) Importance of physical therapy for better mental health(43:35) Why did Craig get involved with StrongFirst?(43:55) The simple and Sinister protocol(45:25) Why the phrase “gym is my therapy” is so popular(47:25) Intra-individual differences(48:20) Craig's future plans(49:50) The butterfly effect(51:20) The actual variable in diets(52:00) Shout out to Layne Norton @biolayne(52:40) It's ok to feel down!(54:25) Breaking Musclehttps://breakingmuscle.com/author/craig-marker/ (54:35) Where to find Craig Marker? Twitter: @AntiFragileSelf

We've talked about High-Intensity Interval Training quite a bit on this show and I'm a big fan. I use it regularly myself in all forms of training and I prescribe it for my athletes. I must confess that when I attempt the daddy of all HIT sessions, Tabata Intervals, I feel like my heart is going to explode. The problem for me is that if I try sticking to the exact protocol it's impossible to hold max power for even 1 bout of 20 seconds, never mind 7 more. So I end up adjusting the protocol to something more manageable. Now however I offer you an alternative. High Intensity Repeat Training (H.I.R.T.) which we are going to talk about in today's call with Craig Marker. Craig is a psychologist with a passion for strength training and kettlebells in particular. So in addition to HIRT intervals, we have lots more to talk about including: The origins of H.I.R.T. intervals and why you should try it Learning to love luxurious rest intervals Why too much choice leads to paralysis Kettlebells, greasing the groove, and frequency vs volume in strength training Being anti-fragile You can follow Craig at the following places: Website - Craigmarker.com Twitter - @antifragileself   Links to some of the discussion topics in the show Books Anti-Fragile: Things that gain from Disorder Nasim Nicholas Taleb Adapt: Why success always starts with failure  Tim Harford Becoming a Supple Leopard Dr Kelly Starrett The One Minute Workout  Martin Gibala Easy Strength Dan John & Pavel Tsatsouline Simple & Sinister Pavel Tsatsouline The Paradox of Choice: Why More Is Less  Barry Schwartz    If you would like to get hold of a list of all the books recommended by our podcast guests, please email Beth@TheTriathlonCoach.com.   Craig also referenced these research papers: Craig wrote for StrongFirst ‘Why does exercise make us healthier' And you can read about the research behind this here: Metabolic stress-dependent regulation of the mitochondrial biogenic molecular response to high-intensity exercise in human skeletal muscle. The Journal of Physiology   Vince Giuliano -  Grand Unifying Theory of biology health & aging   Craig has also written these articles which you may be interested in When Too Much Choice is Bad for your Training Take a 30 day trial in my SWAT Inner Circle for just £1. Watch this video for more information. Purchase a copy of my High Performance Human e-book featuring more than 30 top tips on how to upgrade your life. If you would like to help offset the cost of our podcast production, we would be so grateful.  Please click here to support the HPH podcast.  Thank you! Visit Simon's website for more information about his coaching programmes.  Links to all of Simon's social media channels can be found here.  For any questions please email Beth@TheTriathlonCoach.com. Breaking down the TGU Train your body to learn holding heavy weights overhead Greasing the Groove: How to make it work for you   These are a couple of kettlebell exercise videos you might find useful Waiters walks with Dan John TGU with Dan John

In the 42nd episode of The Strenght Connection Podcats, Mike and our special guest Former Elite Instructor at StrongFirst, Professor of Research and Methods, Craig Marker will talk about fission vs fusion diets, Craig's first experience with fusion therapy, supplementations for NAD, and AMPK, fat diet, disadvantages of drinking water during HIIT, toxic masculinity, and more.Join us in this insightful and captivating talk! In this chapter you will discover: (1:30) Introducing our special guest  Former Elite Instructor at StrongFirst, Professor of Research and Methods, Craig Marker(2:55) About Craig's day job(4:40) Craig's love for reading research papers(6:35) Reason for different results of the same diet for different people(8:50) How diet researches work(9:30) Craig's current research works(9:50) Craig at the 37th episode of The Breakthrough Secret Podcast(10:15) Fission vs Fusion diet(10:55) “Fasting is really good at helping cleaning processes.” - Craig Marker (12:35) Mitochondria: the powerhouse of the cell(13:05) Fission and fusion in mitochondria(13:55) Craig's goal with fission and fusion training(14:30) NAD's function in the body(16:05) About AMPK enzyme(16:30) Benefits of high-intensity exercises(16:50) Supplementation for NAD and AMPK(18:00) Craig's fission day routine(18:30) Shout to Pavel Tsatsouline @strongfirst(20:00) PPAR Alpha(20:50) Benefits of protein and carbs for fusion(22:35) The difference does fission and fusion training makes(22:55) “If you are in your 60 or 70, the brain cells have more reasons to have senolytics.” - Craig Marker (23:20) Craig's first experience with fusion training(24:50) Craig's fat diet(26:10) Craig's fast timing(27:15) Glucose and insulant measurement(27:30) Training after eating(27:55) What's fusion?(28:20) Craig's fusion day routine(28:30) Mtor: opposite to AMPK(29:05) Stearic acid(30:10) Fasting on fission days(31:10) Meal timing(31:20) “You are not a baby, you don't need your bottle in the gym.” Pavel Tsatsouline @strongfirst(31:45) Disadvantages of water during a high-intensity workout(32:05) Break down of Craig's training days(32:30) Craig's 2-week fission training trails(33:10) Craig's fission day exercise routine(34:20) Craig's fusion day exercise routine(35:10) Craig's birthday interval(35:50) Craig's goals and milestones(36:50) Beast Tamer program by StrongFirsthttps://www.strongfirst.com/community/threads/beast-tamer-programming.18974/ (37:20) StrongFirst event's benchmarks(38:40) Shout out to Ben Patrick @kneesovertoesguy(39:15) The unorthodox training of Ben Patrick @kneesovertoesguy(41:50) Pick attainable goals!(43:00) Shout out to John Parker @johnparker__(43:20) Craig's group(44:10) Craig's thoughts about toxic masculinity(45:05) Toxic masculinity: APA statement(46:50) “Everything is good and bad at different levels.” - Craig Marker (47:00) Masculine and feminine energy(48:15) Benefits of variety in your mindset(49:00) Man don't cry(50:15) Shout out to Tyler(51:55) Don't restrict yourself(53:55) Harness your energy(55:10) Shout out to Dan John @coachdanjohn(55:30) Where to find Craig Marker? http://strength.university/ https://www.craigmarker.com/ 

This week I interviewed Dr. Craig Marker. He is a leading kettlebell expert and a psychology professor at Emory University in Atlanta. As a researcher, he understands the latest cutting-edge research on fat loss, muscle gain, sports performance, and nutrition.  In this episode, we discussed the importance of high intensity repeat training, the effectiveness of a one-minute workout along with:- Advantages of Eating Seasonally- How to Use KettleBell Swings for a Great Workout- Work / Rest Intervals for Fat Lossand how he has been able to look and stay young!If you love the Get Lean Eat Clean Podcast, we'd love for you to subscribe, rate, and give a review on iTunes. Until next time!Links:Watch Get Lean Eat Clean podcast video episodes on YouTube!https://www.21dayfastingchallenge.com/X3 Bar: Variable Resistance Technology allows for a full body workout in only 10 minutes! Use discount code "Save50" for $50 off your purchase! | https://www.anrdoezrs.net/click-100286468-13650338Interested in becoming a Keto Coach - Here's a certification for you!https://kate-jaramillo.mykajabi.com/a/13557/nwzmzvre| Listen to the Get Lean Eat Clean Podcast |►iTunes | https://podcasts.apple.com/us/podcast/get-lean-eat-clean/id1540391210►Spotify | https://open.spotify.com/show/0QmJzYZsdV6tUNbDxaPJjS| Connect with Brian |►Website | https://www.briangryn.com►Instagram | https://www.instagram.com/bdgryn►Facebook | https://www.facebook.com/getleanandeatclean►Twitter | https://twitter.com/grynnerwinner

In the 116th Episode of The Breakthrough Secrets Podcast, Mike, Chris and our special guest, ATG endorsed coach Graham Tuttle will talk about endurance sports, the power of curiosity and genuine love for every sport.Join us in this insightful and captivating talk!In this chapter you will discover:.(0:30) Introducing our special guest ATG endorsed coach Graham Tuttle @grahamtuttle.cscs(1:20) Shout out to Keegan Smith @theatgmentor(1:50) Graham origin story(2:10) Love for every sport(2:50) Endurance sports(6:20) The power of curiosity(7:10) Mike's Rec specs and basketball story(9:20) What inspired Graham to learn the ATG system(10:20) Team sports is all about human performance(12:00) Shout out to Ben Patrick @kneesovertoesguy(13:00) “When there's no fear you will see accelerated results” - Graham Tuttle(17:30) Kettlebell training is perfect for firefighters, shout out to Zar Horton @zarhorton_kbx(25:10) Mobility and exploring, low hanging fruits in strength(28:00) Keeping your ego aside(28:50) Breakdancing and owning a movement, shout out to Miguel Aragoncillo @miggsybogues (31:40) Remodeling the muscles and rewiring your brain(40:20) Using your physical strength to endure and overcome emotional pain, big shout out to Bud Jeffries @budjeffries(43:30) What does bulletproof truly means(46:20) My job as a strong coach is take you to XYZ standard, shout out to Dan John @coachdanjohn(49:20) How much force you can generate in a swing, shout out to Dr. Craig Marker @craigdmarker(52:20) Release the breaks and go in alignment to your physiology, shout out to Patrick Huston @hustagrams(55:10) Is there endorsement for the physical field?(58:40) Shout out to The Mind Muscle Project(59:20) Ben Patrick @kneesovertoesguy shares a lot of quality content and valuable information(1:02:40) Reframing what you are capable of(1:03:40) Zar Horton @zarhorton_kbx and the eternal youth (1:04:00) Where to reach out to Graham Tuttle @grahamtuttle.cscs https://www.instagram.com/grahamtuttle.cscs/ .#TheBreakthroughSecretsPodcast #strengthtraining #kettlebells #strength #knowledge #education #podcast #strengthshow #fitness #health #strengthhasagreaterpurpose #wellness #coaching #mindset.Looking for freebies? https://www.kettlebell.works/ Find Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

Host Brad Kearns honors listener questions and comments with some commentary on three very important topics. First, the pros and cons of an intuitive approach to eating, and how to do it correctly without suffering the drawbacks of an insufficiently disciplined approach. Second, the fitness breakthrough of the century that is micro-workouts, and how you integrate these smoothly into your daily lifestyle to experience an array of benefits like raising the fitness platform for formal workouts, meeting your daily movement quota, and experiencing a significant cumulative fitness benefit.  Finally, you'll learn the critical distinction between an ill-advised HIIT (High-Intensity Interval Training) session and a more effective, more explosive HIRT (High-Intensity Repeat Training) session that carries less downside risk of overdoing it and getting injured.  Unfortunately, the prevailing approach to HIIT leads to depletion and exhaustion. You can gain vastly more benefit from doing shorter efforts and taking “luxurious” rest intervals. These concepts come from Dr. Craig Marker and were detailed in this MDA article, HIIT vs HIRT

In the 67th Episode of The Breakthrough Secrets Podcast, Chris, Mike and our special guest, StrongFirst Certified Senior Instructor Emeritus, Professor, Chair and Program Director of Clinical Psychology, Dr. Craig Marker will talk about Integrating Mitochondrial fusion/fission and longevity. Join us in this insightful and amazing talk!In this chapter you will discover:.(0:50) Introducing our special guest, StrongFirst Certified Senior Instructor Emeritus, Professor, Chair and Program Director of Clinical Psychology, Dr. Craig Marker @craigdmarker(1:20) Free-range Kids Book by Lenore Skenazy @skenazy_skenazy https://www.amazon.com/Free-Range-Raise-Self-Reliant-Children-Without/dp/0470574755 (2:00) What longevity truly means?(3:50) Fusion and Fission training(4:45) Integrating Mitochondrial fusion/fission and longevity(6:10) Our mitochondrial DNA comes from our mother(6:45) For Star War fans(9:10) Breathwork and its chemical influence in the body(10:00) Efficiency and oxygen consumption(10:10) Breath Book by James Nestor @mrjamesnestor https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615 (12:00) What is Craig working on currently?(13:10) Evaluating your Telemirrors to knowing your age(16:00) Strength aerobics combined with Simple & Sinister, shout out to Brett Jones @brettjonessfg(16:00) The Swing and the Push-up together(19:00) The Hardstyle Method, shout out to Tim Almond @hardstyle_method(19.20) How you can get incredibly powerful with a lighter bell(20:20) The power of checking your ego(20:50) The “what the heck” effect(24:00) Heart Rate Variability(28:30) Cholesterol, shout out to Dave Feldman @davefeldmanketo(31:00) Craig's work on fasting(31:30) What is AMPK?(33:50) The connection between breath and eating(36:50) The cognitive sharpness of fasting(39:00) Is it hunger or psychological hunger?(41:10) Shout out to Bud Jeffries @budjeffries(43:00) The top aspects of human performance tracking(44:30) The type 2 fiber type training(49:50) Good practices for Longevity(51:40) About physical requirements of haunting(52:45) Balance by Extremes, shout out to Chris Duffin @mad_scientist_duffin(57:40) Shout out to Derek Toshner @tnt_adventure_fit and Tim Almond(58:55) Shout out to Denis Vasilev @denisvasilevkbsport(1:00:00) Recovery of MMA fighters(1:03:20) Don't get too stuck on the numbers(1:03:50) The grip test(1:04:40) Where to contact Dr Craig Marker https://chp.mercer.edu/academics-departments/clinical-psychology/faculty-staff/marker-craig.cfm .#MMA #StarWar #Kettlebellsports #kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 63rd Episode of The Breakthrough Secrets Podcast, Mike and Chris will talk about the best lessons from the interview with Bud JeffriesJoin us in this insightful and amazing talk!In this chapter you will discover:(1:00) Strength has a greater purpose, about Bud Jeffries @budjeffries(2:00) Bud Jeffries in America's Got Talent https://anunconventionalife.com/2016/09/29/being-an-amazing-person-the-final-10/ (3:10) Shout out to Adam T Glass @adamtglass_ Iron Tamer @irontamer and Brett Jones @brettjonessfg(3:45) The mental side of strength training(4:00) Energy and strength abundance(6:00) Being an amazing person - the final 10 Bud Jeffries Article https://anunconventionalife.com/2016/09/29/being-an-amazing-person-the-final-10/ (6:20) “Do things that are hard enough that will force your mind, body and spirit to unify and listen to that primal voice that comes out” - Bud Jeffries(6:40) We're built for survival, shout out to Denis Vasilev @denisvasilevkbsport(7:00) Shout out to Brian Grasso(8:10) Can't Hurt Me book by David Goggins @davidgoggins https://www.amazon.com/Cant-Hurt-Me-Master-Your/dp/1544512287 (9:20) The inner self critique, shout out to Tim Almond @hardstyle_method (11:00) Thriving VS Surviving, pushing yourself to the limits(12:00) Shout out to Chris Duffin @mad_scientist_duffin(12:40) Shout out to Brian Grasso and Craig Marker @craigdmarker(13:00) About the Snatch Test(14:00) Pushing beyond your boundaries(18:00) The power of having routines(19:10) Charles Chaplin speech in The Great Dictator https://www.youtube.com/watch?v=-HA8kSdsf_M (20:00) You won't find that “Primal Voice” on social media(20:20) Shout out to D.j. Murakami @strongcamps(22:00) Kettlebell Partner Passing shout out to Michael Castrogiovanni @kettlebellpartnerpassing.#Kettlebellsports #kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 59th Episode of The Breakthrough Secrets Podcast, Chris, Mike and our special guest ,Coach at Human Strong Training and founder of The Emptiness Project, D.j. Murakami will talk about the lessons you can get from innovation, curiosity, implementation and constant improvement.Join us in this insightful and amazing talk!In this chapter you will discover:(0:50) Introducing our special guest Coach at Human Strong Training and founder of The Emptiness Project D.j. Murakami @strongcamps(2:00) Tension principles and isometric control(3:00) DJ's origin story(3:20) How did DJ start lifting unusual stuff?(5:50) Strength Ritual(6:40) Strength IQ(9:00) How is the carryover from lifting unusual things to usual things in the gym(14:40) The power of constant improvement and implementation(16:50) How does lifting unusual things change DJ coaching approach with his clients?(20:10) DJ about tension and force generation(23:00) Multiple combinations of tension we can create(23:30) “It's not just brace and lift, there's gonna be a lot of different combinations of tension you're going in and out of, throughout the lift” - D.j. Murakami(27:50) What is The Emptiness Project?(29:40) The shiny object syndrome(30:20) What is the structure of The Emptiness Project?(30:40) Shout out to Brian Grasso(34:00) The intrinsic value(37:10) The physical nature of what Fitness Coaches do is the easiest way to make people understand more about themselves(40:10) Camaraderie and community of men in Jiu-Jitsu(43:00) What other areas, besides the physical aspect, does DJ work with his clients?(46:30) Good Will Hunting Robin Williams Movie(47:20) “The best coaches of the world are the ones who try to make themselves obsolete”(48:10) Nobody cares how much you know until they know how much you care(48:40) Limiting Beliefs based on past experiences, The Deadlift Story(52:00) Antifragility and resiliency, shout out to Craig Marker @craigdmarker(54:10) No Nocivo, the rule #1 of fitness and strength coaching(1:00:00) Shout out to Gray Cook @functionalmvmt(1:00:40) The human body is incredibly smart(1:05:35) What is the craziest thing in strength that DJ has done(1:07:45) Where to contact DJ https://www.instagram.com/strongcamps/.#RobinWilliams #GoodWillHunting #Kettlebellsports #kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 48th Episode of The Breakthrough Secrets Podcast, Chris, Mike and our special guest StrongFirst Level 2 SFL instructor Megan Kelly, will talk about what does it take to becoming a World record holder.Join us in this insightful and amazing talk!In this chapter you will discover: (0:40) Introducing our special guest StrongFirst Level 2 SFL instructor Megan Kelly(1:10) What inspired Megan to become a World record holder(3:20) Grit and endurance required to be a World record holder(8:10) Standards in a World Kettlebell Swings competition(10:00) Obsessed with getting better in Swings(12:50) Exposing yourself to uncomfortable situations, shout out to Craig Marker(13:10) What is it about the Kettlebell Swing that caught Megan's obsession?(15:10) After how long this particular record was broken again?(17:30) Did Megan use the 24K for her first World record?(22:30) The 2HSwing is the foundation in kettlebell training(23:10) The 2HSwing as a breakthrough exercise(24:20) Visualization, big shout out to Iron Tamer Dave(24:45) What mental technique or component did Megan apply to become a record holder?(28:20) Big shout out to Tim Almond and the Hardstyle Method(29:40) The importance of focusing on the set up(31:45) You breath is your recovery(37:00) Everything is interconnected(41:00) Breathing technique(42:00) Breath Book by James Nestor https://www.amazon.com/Breath-New-Science-Lost-Art/dp/0735213615 (43:00) “You have to make sure your breath is right before the Swings” - Megan Kelly(50:00) The mental challenge of going into a 90 minute 2HSwing session(55:00) Every small detail matters(1:04:30) Where to contact Megan Kelly @megan.kelly.1@megan.kelly.1 @craigdmarker @irontamer @mrjamesnestor @strongfirst @coach_mike_kbw #Breath#kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 46th Episode of The Breakthrough Secrets Podcast, Chris, Mike and our special guest Owner and co founder of Kabuki Strength, Author of The Eagle and the Dragon Book, Chris Duffin will talk about how struggles and challenges can make you stronger, more resilient and a better version of yourself.(0:30) Introducing our special guest Owner and co founder of Kabuki Strength, Author of The Eagle and the Dragon Book, Chris Duffin(1:50) Chris Duffin's original story(2:00) Chris Duffin: The only person that squatted and deadlifted 1000 lb(2:30) Chris Duffin's Engineering background, biomechanics and relationship with all top leaders of physiotherapy and chiropractic(3:00) Principles of how we move unloaded(3:10) The best biomechanical barbells in the world(3:30) Chris Duffin working with 29 of the 30 major baseball teams(4:20) “Resilience and adaptation are not built in movement and corrective exercises, it isn't until we start loading that we start seeing changes, that's when we start changing the basic human physiology” - Chris Duffin (5:20) Dwayne Johnson “The Rock” has bars everywhere he travels to(6:30) Chris Duffin presenting a new amazing training tool(8:35) TUT when changing the force and never setting the weight down(9:10) Putting yourself in a position to safely lift heavier weights(10:50) Case study with the Transformer Bar, problems with hit depth in the squat(13:20) Manipulating a person spinal mechanics by changing the load in relation to the hip joint(16:30) Central Rotation and Central Mass(19:40) Biohack for corrective exercise but building it in strength(20:10) “Balance by extremes: I want you to do it absolutely perfect but i also want you to push yourself to the absolute limits” - Chris Duffin(21:40) “If you want to help yourself find what is important to you in life, part of the reflective process can be Balance By Extremes, because if you chase those things that people say are extreme, there's shit that you're gonna have to drop cause they are a waste in the use of your time” - Chris Duffin(22:40) The Eagle and the Dragon Book, reinvention and deciding who do you want to be in the world(24:30) “I've never worked harder in my life than i work right now but i have 4 to 5 hours worth of more time everyday that i spend with my family and i'm doing what i feel i'm meant to do in the world” - Chris Duffin(27:50) “My deeper passion is to help people understand that through struggle, challenge, strive, if we handle it appropriately. If we have the right tools and the right approach, we become stronger, we become more resilient, we become a better version of ourselves” - Chris Duffin(29:00) “Create shit, do shit, live beyond the extremes”(31:00) The power of taking risks and following your gut(32:45) Antifragility, remembering Craig Marker (33:10) Chris Duffin story(37:00) Staying in the practice of doing something scary every day(40:10) “You do not get better, stronger and more resilient emotionally and mentally unless you have something to adapt to” - Chris Duffin(41:10) Life analogy with Trees(45:20) Changing the phase of fitness and its integration all the way through clinical care(51:00) Chris Duffin's instagram series: Leadership, goal setting and execution(51:50) What is Chris Duffin training for currently?(57:20) Shout out to Chris Duffin's wife Cook Artist @jvcqueline(1:00:00) Where to contact Chris Duffin Find Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 43rd episode of The Breakthrough Secrets Podcast Chris, Mike and our special guest SFG Instructor and Owner of THE GYM WB, Jackie Michaels Vazquez will talk about the power of visualization and how everything starts with your thoughts.Join us in this insightful and amazing talk!In this chapter you will discover: (0:30) Introducing our special guest SFG Instructor and Owner of THE GYM WB, Jackie Michaels Vazquez(1:10) Jackie PR's(2:00) Jackie origin story(2:10) Jackie's farmer background and good genetics for strength development(3:20) The first time Jackie trained using kettlebells(4:30) Strength Aerobics, remembering Brett Jones Interview(6:10) The feeling of accomplishment must be bigger than the training itself(7:00) Believing in yourself and Visualization(8:00) Beast tamer challenge story(9:40) “Visualization, everything starts with the power of your thoughts”(13.00) Phil Jackson and Kobe Bryant(13:50) Visualization, remembering Karen Smith interview(14:50) Jackie's favorite lifting training(15:30) The snatch test and the TSC(17:00) Jackie and Derek Toshner(18:00) Derek doing snatches(20:00) How to manage the load when it comes to snatching and high reps(26:00) The heavier the weight, changes your rhythm(26:30) StrongFirst as a self development community, remembering Pavel Macek interview (27:40) Farming lessons to use for life(28:30) Free-range Kids Book by Lenore Skenazy, remembering Dr. Craig Marker interview https://www.amazon.com/Free-Range-Raise-Self-Reliant-Children-Without/dp/0470574755 (31:30) The Strength feat Jackie is most proud of(35:40) Scratching the itch program(38:00) What is Jackie focused on right now(40:00) Performing the barbell bent press(41:50) The importance of Bottom-up work(43:00) Men and women standards in StrongFirst(45:00) About the TSC (Tactical Strength Challenge)(48:20) Antifragility remembering Craig Marker and Steve Cotter(49:00) “It's gotta be a little bit scary, cause if you're not a little bit afraid of it, what does it mean to you” -Jackie Michaels Vazquez(50:10) Where to contact Jackie https://www.instagram.com/jackiejvazquez/ @jackiejvazquez @brettjonessfg @tnt_adventure_fit @pavelmacekcom @craigdmarker @stevecotter_ikff @coach_mike_kbw @Strongfirst#PhilJackson #KobeBryant #Free-rangeKids #kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In Episode 44 of The Breakthrough Secrets Podcast, Chris and Mike will recall many lessons from all the Strength Titans they have interviewed thus far, choosing the best knowledge and pondering if there is something all of these great teachers have in common.Join us in this insightful and amazing talk!In this chapter you will discover: (0:50) Tim Almond, processing information(2:00) Is there a specific commonality in all the Titans we've interviewed?(3:15) Chris playing “Beautiful Day” by U2 while visualizing doing the Iron Man https://www.youtube.com/watch?v=co6WMzDOh1o (6:00) Think and Grow Rich Book by Napoleon Hill https://www.amazon.com/Think-Grow-Rich-Original-RevisedTM-ebook/dp/B00VVN4YFW/ref=sr_1_5?dchild=1&keywords=think+and+grow+rich&qid=1617551694&s=books&sr=1-5 (8:00) “We suffer more in imagination than we do in reality”(8:30) Remembering Levi Markwardt(9:10) Body mind breath, Steve Cotter(11:00) On goal setting(11:15) “In my correct opinion” remembering Aleks Salkin(12:40) Evolution by reduction(13:40) Antifragility, remembering Craig Marker interview(16:20) “The problem is you think you have time” -Steven Head(18:00) Behavioral Change, remembering Dr.Katie Arfa(20:00) Shoutout to Brett Jones and Tim Almond(22:00) Pavel Macek and Fabio Zoning(22:15) “The most important learning happens post graduation” -Dr. Roy Page(24:30) Steve Cotter and Never Let Go Book by Dan John https://www.amazon.com/Never-Let-Go-Philosophy-Learning/dp/1931046387 (27:20) Mastery Book by Robert Greene https://www.amazon.com/Mastery-Robert-Greene/dp/014312417X (28:00) Craig Marker mastering Mitochondrial fusion and fission (29:40) The Deep purpose of Steve Cotter(30:00) Remembering Hector Gutierrez(34:10) Passion means to suffer(36:10) Kettlebell training as a system(36:30) Enjoying the process to be willing to suffer through it, Hector Gutierrez(38:00) Passion and suffering, Chris Iron Man story(44:00) “With great power comes great responsibility”@coach_mike_kbw @leviarsl @stevecotter_ikff @aleks_salkin @craigdmarker @headstrong_fitness_performance @drkatiearfa @brettjonessfg @hardstyle_method @pavelmacekcom @x_fab_69 @roypagedc @coachdanjohn @robertgreeneofficial @thedragao @Strongfirst#NeverLetGo #Mastery #Withgreatpowercomesgreatresponsibility#kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

In the 40th episode of The Breakthrough Secrets Podcast Chris, Mike and our special guest 2x IKMF Master of Sport, Levi Markwardt will talk about challenging yourself to become better and how competing will make you greater as a coach.Join us in this insightful and amazing talk!In this chapter you will discover: (0:45) Introducing our special guest 2x IKMF Master of Sport, Levi Markwardt(2:00) Levi's origin story(5:15) Levi's wake up call(6:50) Levi's training background in college(7:50) “Do as i say not as i do”(8:40) How did Levi start training with kettlebells?(11.45) What was training like before using kettlebells?(15:30) Get up with a 80k Kettlebell(16:30) How long has Levi been practicing Hardstyle method(17:00) What changed for Levi after training Hardstyle method with kettlebells?(18:20) About going heavy when doing a get up(21:00) Is Levi still training with heavy kettlebells(22:30) “There's a huge difference between Coaching and training, walking the walk. Competing completely changed my coaching approach”(24:00) Challenge yourself: remembering Craig Marker interview(24:40) How competing yourself can change your coaching approach(27:50) Kettlebell is a humbling sport: remembering Bill Esch interview(28:20) Quitting vs Failing(33:20) Levi's ranking(36:00) The effects of putting yourself in challenging situations, remembering Derek Toshner interview  (38:20) What is Levi's feat of strength or endurance that he is most proud of?(44:00) 2H Swing challenge with a 48k Bell(45:50) David Goggins - The Cookie Jar47:30 Never Let Go book by Dan John https://www.amazon.com/Never-Let-Go-Philosophy-Learning/dp/1931046387 (48:00) About Denis Vasilev @denisvasilevkbsport(49:00) The importance of mental toughness in its effect in areas of your life(50:30) The danger of comparing yourself(53:00) “You can't train experience”(55:10) What is Levi mostly focused on currently?(58:00) Where to contact Levi Markwardt https://www.instagram.com/leviarsl/ @leviarsl @craigdmarker @kettlebellwarrior @tnt_adventure_fit @davidgoggins @coachdanjohn @denisvasilevkbsport @coach_mike_kbw#DavidGoggins #NeverLetGo #StrongFirst#kettlebells #kettlebellworks #strength #power #speed #endurance #becomethestrongestversionofyourself #confidence #mindset #health #wellness #nextlevelliving #strong #powerful #humble #studentofstrength #strengthhasagreaterpurpose #breakthroughsecretspodcast #hardstyle #strongfirst #hardstylemethodFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

On the 37th episode of The Breakthrough Secrets Podcast Chris, Mike and our special guest Ph.D. Craig Marker will talk about the value of exposing yourself to hard situation and how to hack Mitochondrial fusion and fission.Join us in this insightful and amazing talk!In this chapter you will discover: (0:40) Introducing our special guest Ph.D. Craig Marker(1:30) How did Mike meet Craig(2:40) Craig's origin story(4:30) What was about strength that really interested Craig?(7:00) The One-minute Workout Book by Martin Gibala https://www.amazon.com/One-Minute-Workout-Science-Smarter-Shorter/dp/0399183663 (8:00) Strong insurance(9:10) Shoutout to Brett Jones(10:00) What is antifragility?(11:10) “The most important treatment to break people of their anxiety is to have them to expose to what they fear”(12:50) Jordan Peterson and the elevators - story(13:20) Is getting exposed to fear something that needs to be practiced with frequency?(14:10) The Eagle and the Dragon Book by Chris Duffin https://www.amazon.com/Eagle-Dragon-Story-Strength-Reinvention/dp/1544501927 (16:30) Free-range Kids Book by Lenore Skenazy https://www.amazon.com/Free-Range-Raise-Self-Reliant-Children-Without/dp/0470574755 (17:50) Mike's mom story, allowing your kids to get exposed to hard situations make them self sufficient(18:40) Julian, Chris song story, fearless and extremely curious(21:10) Getting exposed to stress at the right dose(24:00) Trying to push the extremes(25:00) Mitochondrial fusion and fission(27:10) How long has Craig been hacking his mitochondria fusion and fission?(30:10) Strong Resilience, remembering Pavel Macek interview https://www.strongfirst.com/special-events/strongfirst-resilient-information/ (30:20) Jefferson curl(31:10) On unconventional trainings (32:40) Clarity gaining from fasting(38:30) Does Craig get exposed frequently to stressful situations?(51:00) What strategy does Craig apply to get exposed to hard situations?(53:00) Yes Man 2008 ‧ Jim Carrey Comedy/Romance Movie(56:00) When we have too much anxiety we can't clearly follow our gut(57:00) Impractical Jokers ‧ Cringe comedy show(1:00:00) Where to contact Craig Marker http://strength.university/ @craigdmarker @brettjonessfg @jordan.b.peterson @mad_scientist_duffin @pavelmacekcom @jimcarreyhere#TheEagleandtheDragon #Free-rangeKids #StrongResilience #YesMan #JimCarrey #ImpracticalJokers #JeffersoncurlFind Free Resources at www.kettlebell.works Liked the show? Please lease us a review!

Engearment Podcast Brad Kearns Round 2 - Two Meals a Day BookEngearment Podcast Brad Kearns Round 2 - Two Meals a Day Book Brad Kearns jumps on the Engearment Podcast with Sean Sewell to chat about the new book he and Mark Sisson have written, called "Two Meals a Day". I received an advance copy and have found it to be a very well-written and approachable book on how to eat healthy, intermittent fast, move, journal, and approach life in a healthy way.Grab a copy at - https://twomealsadaybook.comIt has rave reviews from Dr. Paul Saladino, Whole 30 co-founder Melissa Urban (https://www.instagram.com/melissau/?hl=en), Rob Wolf, Gabrielle Reece, and many others!Brad goes over his morning mobility routine - https://www.youtube.com/watch?v=-IPPwBc3GLw We also cover cold exposure, brown fat, HIIT vs HIRT, what we have learned from Pavel, Dr. Craig Marker and Eric Frohardt as well as how we approach safely training for a high quality of life.This is a really fun conversation that will leave you empowered to improve your health and fitness.Here is the chart we talk about for Carnivor Score - https://www.bradkearns.com/wp-content/uploads/2020/12/CarnivoreScores_Color.pdfLearn more about Brad Kearns and check out his B. Rad Podcast! https://www.bradkearns.com

Sven Rieger StrongFirst Germany, SFGII, SFB, SFL, Team LeaderSven is a kind leader and full of great wisdom.  We had such a great time chatting on this episode that there will have to be several more episodes just to begin to cover the knowledge and stoke he has!We cover how he started with fitness and education.  What we think are the most important attributes to being a fitness and health professional.  What it is like to go through each of the StrongFirst certifications.  Our favorite wisdom nuggets from our mentors.From Pavel to Grey Cook, Pavel Macek to Dr. Craig Marker, Eric Frohardt, Fabio Zonin, and so many others - we give credit to each of them for their leadership.This is an episode that will have lots of good advice, lots of actionable takeaways (action!!) and helpful advice.Enjoy the New Years' Eve 2020 episode with Sven!https://www.instagram.com/sven_rieger

Returning to the podcast today is speaker, NY Times bestselling author, coach, and lifelong athlete Brad Kearns. Decades removed from his status as a #3 world-ranked pro triathlete, Brad has now turned his attention to broader fitness goals aligned with healthspan. Always finding new ways to challenge himself, In 2018 Brad broke the Guinness World Record for the fastest single hole of golf ever played, and this year he ranked #1 in the USA and #3 in the world for Masters Track & Field high jump, age 55-59. On this podcast, Brad and I discuss what it takes to preserve competitive intensity throughout life. Brad talks about his current focus on male optimization - the MOFO movement - created for men who don’t want to get old and soft on the sidelines of life. We also recall some of the most informative guests Brad has interviewed on his podcast. Here’s the outline of this interview with Brad Kearns: [00:04:03] Cold exposure. [00:04:03] Brad’s previous NBT podcast: How to Win More by Training Less; Video: Brad’s speed golf world record. [00:05:02] Dr. Steve Jeffs. [00:09:22] Jeff Kendal Weed; YouTube, NBT podcast: How to Create a Career Doing a Sport You Love. [00:13:23] Mark Sisson. [00:15:20] Article: HIIT Versus HIRT by Dr. Craig Marker. [00:18:43] Podcast: Science and Application of High Intensity Interval Training, with Paul Laursen, PhD. [00:20:05] The Get Over Yourself podcast. [00:22:13] Books by Brad Kearns. [00:23:46] Lessons learned from Brad’s podcast guests. [00:24:28] Books by Mark Manson: The Subtle Art of Not Giving a F*ck: A Counterintuitive Approach to Living a Good Life, and Everything Is F*cked: A Book About Hope. On the Get Over Yourself podcast: Mark Manson: The Subtle Art Of Connecting With Your Emotional Brain, Seeing Yourself With Honesty and Vulnerability, And Connecting The Emotional Brain With The Rational Brain. [00:25:48] Peter Attia, on NBT podcast: The Critical Factors of Healthspan and Lifespan; On the Get Over Yourself podcast: Peter Attia: Longevity, Diet, And Finding The Drive. [00:26:15] Rip Esselstyn on the Get Over Yourself podcast: Rip Esselstyn: The Plant Strong Movement, Challenging Your Beliefs, And The Magical Peak Performance State Called “The Feel”. [00:28:58] The inverse power of praise; Article: How Not to Talk to Your Kids, by Po Bronson. [00:29:10] Book: Mindset: The New Psychology of Success, by Carol Dweck. [00:29:13] Books by Po Bronson and Ashley Merryman: NurtureShock: New Thinking About Children, and Top Dog: The Science of Winning and Losing. [00:32:24] Podcast: Why Most People Never Learn From Their Mistakes - But Some Do, with Simon Marshall, PhD. [00:33:15] Book: The Gardener and the Carpenter: What the New Science of Child Development Tells Us About the Relationship Between Parents and Children, by Alison Gopnik. [00:35:14] Cate Shanahan, MD; Book: The Fatburn Fix: Boost Energy, End Hunger, and Lose Weight by Using Body Fat for Fuel, Get Over Yourself podcast: Dr. Cate Shanahan – The Fatburn Fix. [00:37:49] Book: Two Meals a Day - coming in 2021. [00:38:12] Books by Ben Greenfield: Boundless: Upgrade Your Brain, Optimize Your Body & Defy Aging, and The Christian Gratitude Journal. [00:40:31] NBT Podcast: Ready to Run with Kelly Starrett; Get Over Yourself Podcast: Dr. Kelly Starrett: Mobility King. [00:42:20] Book: Keto for Life: Reset Your Biological Clock in 21 Days and Optimize Your Diet for Longevity, by Mark Sisson and Brad Kearns. [00:44:02] Podcast: Free to Learn: Unleashing the Instinct to Play, with Peter Gray, PhD; Book: Free to Learn. [00:44:23] Katy Bowman. [00:47:23] bradkearns.com; MOFO mission. [00:48:20] Free ebook: Becoming a Modern Day Mofo. [00:48:50] Brad’s nutbutter.

Join us as we chat with Dr. Craig Marker about all things mental fortitude! We cover topics such as anxiety, depression, and how he helps patients face their fears. Kind of like What About Bob without Bill Murray. We discuss the topic of anti-fragility, where is trauma stored in the body and the difference between the thinking and feeling brain. Dr. Marker explains how the more choices we have, the more paralyzed we can be in life and even in relationships and what we can do to combat it.FREE E-BOOK: The 4 Pillars of Epigenetic Change HEREFollow Complete Human on Instagram & FacebookTo connect with Janna Breslin click HERETo connect with Evan DeMarco click HERERead more on the Complete Human website

Engearment Podcast with Sean Sewell - Using GoPro Hero 8 as a WebcamThis 15-minute video podcast was recorded using a GoPro Hero 8 through Zoom.  The audio is not synced up with video very well.  This might be an error on my part, or this could be how delayed it really is.  Which is pretty delayed!  Something to look into...  I usually use a Panasonic G7 into an Elgato capture card.  Just so you know how I record the podcast.In this quick podcast, I try to cover what all we are working currently.  From gear we are reviewing (Origami Kayak, Patagonia, Rockpals Solar Charger, etc) to fitness certification (Flexible Steel) podcast guests (Brett Jones, Tara Youngblood, Brad Kearns, Craig Marker, Pat Flynn,  Aleks Salkin), and the Mountain Fitness School.Enroll in the Mountain Fitness School for $30 here - https://mountainfitnessschool.com 

Host Brad Kearns welcomes popular guest Dude Spellings from his base in the cool headquarters of the world, Austin, TX. Dude has used the quarantine to implement an extremely successful micro-workout program at home where he takes a break every hour to perform a few minutes of bodyweight exercises. The show covers the emerging fitness revolution of kinder, gentler workouts that minimize muscle soreness, post-exercise fatigue and the high risk of burnout that comes from the traditional approach of doing epic workouts in high energy group settings.    The great work of Pavel Tsatsouline, Dr. Craig Marker, Dr. Phil Maffetone and MMA trainer Firas Zahabi is referenced. The priority seems to be switching from doing epic sessions at the gym that come with high risk of exhaustion to simply being more active in everyday life, and also finding ways to perform fitness activities "under the radar"--where they don't fatigue you but deliver an awesome cumulative fitness benefit. The rationale for this is even stronger when you consider the compensation theory insights that increased calorie burning during workouts does not lead to fat loss. Dude also talks about how to minimize blue light exposure in your home, especially in the evenings, so you can facilitate healthy melatonin production in the evening and a natural cortisol and serotonin boost in the morning.   

Chili Pad - Tara Youngblood - How to Maximize Your Sleep Tara is the Co-Founder of Chili Technology.  You have heard many of the previous guests (Brad Kearns, Dr. Craig Marker, Eric Frohardt) talk about the Chili Pad and how it has helped them. In this very educational and helpful discussion, Tara shares with us the research she and her husband put into creating the Chili Pad.  What you can do at home to optimize sleep.  Polyphasic sleeping patterns and where the idea of 8 hours of sleep comes from.  And so much more. As an added bonus, she created a discount code for you!  engearment25 for 25% off Chili Pad and engearment15 for 15% off Ooler.  Use this link -https://trk.chilitechnology.com/SH36On this site, you will find the resources for Vets, First Responders, and others. https://www.chilitechnology.com/blogs/pillow-talk/sending-sweet-dreams-to-front-line-heroesAlso, the quiz we talk about is on this site.  Some of the research she mentions is below too:The Sleep Switch - https://www.sciencedirect.com/science/article/abs/pii/S0166223600020026 Ancestors probably did not sleep 8 hours - https://newsroom.ucla.edu/releases/our-ancestors-probably-didnt-get-8-hours-a-night-either  

Dr. Craig Marker - HowYour Energy Systems Really Work Dr. Marker joins us again for a very informative presentation on how the energy systems of the body actually work.  How to effectively train them and how to make the most of the resources.This is basically a lesson in mitochondria and how to make them work for you! More info on Craig - https://www.craigmarker.com

Engearment Podcast with Sean Sewell - Dr. Craig Marker on Training for AntiFragility Dr. Craig Marker is a professor at Mercer University, as well as a leading researcher in health and fitness.  He has authored several very well written and well-recieved articles, some listed below.  He has worked alongside Pavel to test and develop several of the plans that we, and many of the StrongFirst community use.He is an absolute pleasure to talk with about health, fitness, and testing things out on ourselves.  There are several actionable takeaways from this discussion. How to use breath to increase HRV and decrease stress.  How to use exposure therapy for recovery as well as overcoming challenges. HIIT vs HIRT training. And so much more! https://www.youtube.com/watch?time_continue=65&v=2YogM9wXAJg&feature=emb_logo http://breakingmuscle.com/fitness/what-hurts-you-a-little-is-good-for-you http://breakingmuscle.com/fitness/hirt-for-hypertrophy  

Engearment Podcast with Sean Sewell and Matthew Flaherty - Quarantined Conversation on Fitness, StrongFirst, FMS, Flexible Steel, 100-mile bike rides, Pavel, The Quick and the Dead, Mountains, and so much more!Matthew is such a fascinating man. We met at a StrongFirst Strong Endurance seminar, tested training programs and reported back to Pavel and Dr. Craig Marker. We later shared a page in Pavel's "The Quick and the Dead" book and audiobook.He is a man of many disciplines and interests. This is a fun chat, full of laughs, fitness professionals that will blow you mind and some great insights.Learn more about Matthew!http://staffordstrength.comhttps://www.instagram.com/staffordstrength/

Host Brad Kearns talks you through a top-10 list of fitness trends that are simply awesome! It starts with Brad's favorite recommendation to maintain the passion and competitive intensity throughout life and then being smart and strategic with your training decisions. Today, there are many fantastic breakthroughs in fitness philosophy and strategy that emphasize stress-rest balance, recovery, and mobility instead of just the "no pain, no gain" emphasis of the old days. This list of ideas will be easy for you to implement into your daily routine and gain huge benefits for minimal time investment. Here's a quick look at the list the Brad details for you: Conduct plenty of flexibility/mobility drills per Kelly Starrett; conduct HIRT workouts in favor of HIIT per Dr. Craig Marker; emphasize Breakthrough Workouts per Mark Sisson (exciting new idea Mark's been talkin' 'bout since '88!); increase the severity of your stress/rest fluctuation per Brad Kearns (easier easy workouts!); exercise some restraint at your hardest workouts per Dr. Phil Maffetone: try micro-workouts during your busy day; conduct Rebound Workouts to recover faster, and understand HRV completely, both per Joel Jamieson; fast after difficult workouts (really!) per Dude Spellings; listen to the whole show per Brian "WholeDood" McAndrew. This could be one of the best podcast episodes of the decade because this stuff really works and it's do-able for all fitness enthusiasts!  

Host Brad Kearns talks about introducing brief, explosive, high intensity workouts into your training schedule to prompt quick and dramatic improvements in your performance at all levels of intensity, even ultra endurance. When you become competent at sprinting, you reduce perceived exertion and improve metabolic function at all lower levels of intensity. However, you gotta do this stuff right or you will fry your brain and body with ammonia toxicity and cellular destruction. The end of the show gets really sciency so you can learn why the ideal duration for sprinting is just 10-20 seconds--breakthrough concepts from Dr. Craig Marker and his landmark article titled "HIIT versus HIRT." You'll learn why prolonged interval sessions with performance attrition and cumulative fatigue are more destructive and less effective than HIRT--High Intensity Repeat Training. Brief, explosive efforts coupled with "luxurious rest intervals' (Pavel Tsatsouline of Strong Endurance). If you want to get faster very quickly, you best listen to this show and make some important revisions changes to your current training patterns. 

Summary: Brett Jones, Director of Education for StrongFirst, joins the show a second time to talk about his use of Indian clubs, nail bending, and powerlifting. Brett talks to your host Craig Marker about his current training to achieve the Sinister goal. Show Notes: 01:35 - Brett talks about his background in athletic training and his mentors in that space. 06:50 - How the Brettzel, the Brettzel 2.0, and the Brettzel 3.0 exercises came to be and what they are. 08:10 - Brett’s work in FMS and Indian clubs. 11:00 - The differences between training with heavier and lighter clubs. 13:21 - Brett’s history with grip work, nail bending training, and strength work. 18:00 - About pinch grips and deadlifts. 19:15 - Why specialty training and grip training is important, but kettlebells can take you a good bit of the way. 20:25 - Loaded carries. 24:32 - The importance of foot position in squats. 27:25 - Brett’s current training goals. 28:56 - How Brett is approaching the sinister standard and the biggest change he’s made in training. 30:50 - Brett’s thoughts on structure and switching things up. 32:00 - The problem with the “get up and grind” mentality. 34:09 - What’s on Brett’s current reading list. 35:20 - How Brett thinks of the wedge when he’s teaching it to people. 37:55 - How a strength professional builds more tension to increase the wedge. 3 Key Points: Kettlebell can take you a long way, but specialty training is still important. Foot position is important, and hip position anomalies are extremely common. Always err on the side of more rest rather than less.

Future Primal Endurance shows will be published on the Primal Blueprint Podcast channel. Please subscribe and enjoy the diverse content on this thriving channel. You'll see the Endurance shows designated accordingly for quick access at a glance. You'll also enjoy feature interviews from ancestral health leaders, shows dedicated to keto, and narrations of MarksDailyApple.com posts.    In this fast-paced show, Brad hits you with a barrage of hot topics and reflections about healthy eating and training: Shifting from HIIT to HIRT, as advocated by Craig Marker at StrongFirst (listen to his Primal Endurance episode). Stands for High-Intensity Repeat Training. The importance of gut health, especially for endurance athletes who tempt gut dysfunction with long, hot workouts. How Brad healed his gut dysfunction by pounding probiotic foods and supplements and making his own kombucha. Brad's surprising recent test results from NourishBalanceThrive (listen to previous shows with Chris Kelly and with Dr. Tommy Wood), possibly indicating he should eat more food! A fantastic success story from UK, where coach Morgan has healed from serious heart problems with the Primal Endurance approach. Can I add 5 more beats to my MAF based on AeT test results? I'm concerned about going slower after a couple of months of MAF. Comparing the aerobic benefits of running and cycling and the cross training effect. A question about the great Walter George, 1880's era world record-setting runner, and his amazing "100-up" running drill. Finally, Brad describing his spontaneous, intuitive, sometimes keto, sometimes not eating patterns.  We are switching the publication of Primal Endurance podcasts over to the Primal Blueprint channel. [00:00:34]  When preparing for high Intensity repeat training make sure you are rested and motivated, then recover. [00:01:51]  Poor gut health is very prevalent and we might not even know we have a problem. [00:06:23]  Learn how to make your own Kombucha. [00:13:09]  It is believed that Triglycerides to HDL ratio is a key to heart disease risk factor metric. (1 to 1 or better is the goal.) [00:17:05]  Success story from Morgan Williams talks about how the primal endurance program helped him get out of the unfit coach trap.  [00:22:50]  Lisa, age 48, is seeing limited results from Maffetone aerobic threshold. How to adjust your training is suggested. [00:25:34]  When someone like MaryAnn is trying something new, it's okay to ask "What is normal?" [00:28:44]  Mike asks: Running is much more taxing than biking. Is there a comparable maximum duration training run? [00:30:56]  Mike also asks does building the aerobic base for running will help your cycling base and vice versa? [00:34:54]  Sauna is highly recommended for recovery. [00:35:52]  Lor asks about the 100-up drill. Is it a good way to build foot and leg strength for running?  [00:38:24]  Brian asks about the Keto Diet.  What does Brad's eating day look like? [00:43:46]  Do you know what happens to an animal that is stressed at the moment they die? [00:52:21]  Dark chocolate is great but you should look at label and see "bean to bar." Cacao bean should be the first ingredient. Also you should see "fair trade" designation.  [00:55:24]  LINKS: Craig Marker Podcast Jacques Devore Chris Kelly Dr. Ron  Sinha Dr. Rhonda Patrick Walter George Wild Idea Buffalo Fast Food Nation Book Brad’s podcast on chocolate  

Summary: Jon Engum, StrongFirst Master Instructor, joins your host, Craig Marker, to talk about martial arts, flexible steel drills, his new book Trembling Shock, and the Dome of Strength in Chicago. Jon and Craig will also discuss training people in different cultures.   Show Notes: 01:45 - Discussion of cold exposure in Minnesota. 02:52 - Discussion of Jon’s background in martial arts and flexibility and his martial arts credentials. 06:05 - How Jon has integrated kettlebells into martial artists. 10:36 - How kettlebell changes explosiveness. 13:15 - The premise of Jon’s book Trembling Shock which includes the whole first year of training. 16:14 - A breakdown of the Flexible Steel program - you want to be flexible and strong at the same time. 18:54 - Why someone might want to do Flexible Steel if they’re not a martial artist. 26:10 - Why Jon believes that happiness is lifting things overhead. 29:30 -The Dome of Strength event. 34:46 - The cross-cultural teaching differences Jon has encountered. 42:00 - Why students should go to different events than their teachers. 3 Key Points: With kettlebell, you get all the benefits of plyometric training without any impact on your joints. The combination of stiffness and relaxation carries over to any sport you could do. Find your weakness and vow to make that your strength.

Summary: Dr. Stu McGill joins the show for a second time to talk about breathing and when to use what kind of breathing. Dr. McGill also talks to your host Craig Marker about picking up odd objects, wedging, and getting strong with power breathing. Show Notes: 01:20 - A general history of Dr. McGill’s exposure to the science and history of breathing. 03:20 - Dr. McGill’s work with Dr. Clayton Skaggs and the St. Louis Cardinals baseball team. 05:34 - The baseline mechanics of breathing. 06:15 - The different types of breathing for different activities. 10:00 - Pavel’s technique and breathing. 12:00 - More on power breathing for a pulse of strength. 14:45 - The breathing concerns for people with heart conditions or risk for stroke. 18:20 - How to pressurize the brain to eliminate the possibility of a stroke. 19:20 - Why core strength effects performance in Jiu Jitsu. 22:14 - What is neural density and how to create it. 26:13 - How to use the instruction and mind trick of push the earth away. 29:05 - The neurology of the kettlebell swing. 31:20 - Dr. McGill’s suggestions for picking up oddly shaped objects. 36:25 - What to do about flexion when it comes to rowers. 41:33 - Dr. McGill’s thoughts on squatting and where your feet should be. 49:30 - What is needed for people who sit at the desk all day? 52:30 - Flexibility tunes the body, it doesn’t create more mobility. 53:16 - Why posture matters.

Summary StrongFirst Master Instructor Peter Lakatos from Budapest, Hungary talks with your host Craig Marker about training that relates to hormesis. He discusses training related to Buteyko breathing, blood flow restriction, HRV training, fasting, and red light therapy. Show Notes 01:35 — Peter talks about handball and his background in powerlifting. 03:08 — What handball entails and what the teams and court look like. 04:18 — What training of high-level handball athletes requires. 05:25 — Explanations of training people using different HRV profiles to address weaknesses 12:00 — What you should do for training if you’re not comfortable with something. 16:04 — The lab equipment Peter uses to measure sleep quality, heart rate and the most important things to measure. 18:40 — Why breathing is so important. 22:05 — Tips for learning how to breathe better. 25:53 — What Kaatsu or occlusion training is and its origins. 36:50 — The mTor activation cycle and fasting. 39:40 — Peter explains Ground Force Method. 42:27 — What is red light therapy and what’s the academic research behind it. Key Points: Trainers should use testing to figure out what’s needed. Doing breathing the wrong way will disorient the breathing center in your brain. Science has proved that fasting is good for you. Tweetable Quotes “Checking readiness is everything, through testing we can figure out the missing component.” — Peter Lakatos “Breathing is conscious, but also subconscious, you need to have a way to monitor it.” — Peter Lakatos “More breathing does not mean more oxygen.” — Peter Lakatos Resources Mentioned Atlanta SFG I Certification Advanced Buteyko Breathing Exercises (Buteyko Method Book 2) The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You Blood Flow Restriction (BFR) Training Therapy Occlusion Restriction Cuffs with mmHg Monitor and Pump Emfit QS Ground Force Method

Brad welcomes Logan Schwartz of AustinVitalityCoach.com to discuss evolved concepts of athletic training within the context of healthy living. It's time to reject the flawed and narrow focus of the traditional athletic training approach, where the focus is on work output connected specifically to your athletic goals. Logan, like other thought leaders, places the emphasis on overall daily movement and functionality over a devoted workout regimen. Of particular interest is the concept presented about conducting brief bursts of exercise output over the course of the day. Cranking about 20 deep squats in your cubicle, doing a few vertical jumps onto a park bench, or doing a few pullups every time you enter a certain doorway in your house. This kinda stuff adds up! Furthermore, you enjoy fitness adaptation benefits without the risk of overstress and overtraining that happens with prolonged, exhausting workouts.   Logan explains that any effort that even slightly exceeds your "basic adaptation threshold will improve your fitness. If you do 5 pullups at a time 10 times per day, that's 50 pullups a day. "There is a time to survive (such as a maximum effort competition) and a time to thrive (by training in a sensible manner and leading a varied and active lifestyle.) Many more important insights are offered throughout the show, and you will pick up some recurring themes revealing the progression of thought in the fitness world from other leaders like Katy Bowman, Dr. Kelly Starrett, and Craig Marker (who advocates for HIRT--High Intensity Repeat Training, over the more popular HIIT--High Intensity Interval Training.)  Logan comes to the table with extensive experience, having been a strength and conditioning coach for the University of Texas mens and womens basketball teams for over a decade. If you have an open mind and want to get better in any sport, listen carefully to this show and broaden your perspective about what training and fitness really mean!   We are losing the ability to have delayed gratification. What one sees on social media often is distorted truth.  [00:00:40]  Are the current methods of training adequate or even appropriate? [00:04:59]  What has Logan seen to help people stay healthy, use their potential, and avoid the pitfalls of injury? [00:11:27]  We are seeing a lack of fundamentals. [00:00:15:00] High intensity interval training is tiring. The idea is not how much you can endure over the length of the workout, it's the performance of each interval that matters. [00:20:25]  We should get back to self-limiting exercise. [00:23:41]  Train all day.  The body was not designed for what most of us do during the day. [00:25:43]  The fitness business is a business convincing that you need them. [00:28:01]  The sensible message is to sleep and eat well. The societal message has been, "if you want to get better, you have to work hard and suffer." Some people use exercise as a punishment. [00:35:54]  I love my body, why would I have a “cheat” day? [00:38:30]  Why does a person want to lose weight? [00:39:12]  Much exercise is like processed food:  Planned and structured isn't necessary. Just move.  [00:41:20] How might a person get redirected from a structured exercise program? [00:44:20]  Gradually build from your personal threshold. Worry about just getting better each time. [00:48:45]  LINKS: Austin Vitality Coach Katy Bowman QUOTES: How hard can you work without working hard? We should get back to self-limiting exercise. You don’t exercise to get fit. You exercise because you are fit. I love my body, why would I have a “cheat” day? Some people use exercise as a punishment. Man is the only animal smart enough to make it’s own food but is the only animal stupid enough to eat it! I think there are people out there trying to kill themselves in the name of health and performance.

StrongFirst Podcast Episode #14 Summary Al Ciampa, U.S. Army Veteran and Trainer for U.S. Airforce, talks about anti-glycolytic training and conditioning for the military with your host Craig Marker. Show Notes 01:36 – Al talks about his history and background. 07:10 – Al discusses why bodybuilding is not possible for some people. 09:00 – Al talks about his time in the military. 12:10 – What is Al doing right now? 13:20 – Protocols to get into the special forces. 18:43 – Al talks about Maffetone monitor and heart rate. 27:05 – Al discusses glycolysis. 34:38 – Al talks about psychology and training. 39:19 – Al describes the Zercher Squat and the benefits. 44:07 – Closing advice. Resources Mentioned Simple and Sinister Naked Warrior Beyond BodyBuilding

Summary Dr. Kelly Starrett talks about strength and conditioning and moving well with your host Craig Marker. Dr. Starrett is a coach, physical therapist, author, speaker, and blogger, as well as the owner of San Francisco Crossfit and MobilityWOD.com. Show Notes 01:15 – Dr. Dr. Starrett talks about his early work and his relationship with Pavel and StrongFirst. 02:50 – Dr. Starrett talks about the 70-mile bike ride he has coming up and how he challenges himself. 09:15 – What Dr. Starrett is doing for his minimum dose and GPP. 13:36 – Dr. Starrett’s thoughts on the bent press. 21:40 – Dr. Starrett discusses his thoughts on feet being straight forward in squats. 28:55 – Dr. Starrett talks about the need to maintain a good position. 30:30 – Discussion of what Dr. Starrett is working on right now. 33:09 – Dr. Starrett talks about his work with Gray Cook. 35:39 – Dr. Starrett says everyone should work to keep it simple. 3 Key Points: The most important thing is maintaining strength, and elasticity. All good training models have to be explanatory, predictable, and repeatable. You need to train in a position that transfers into other shapes.

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Dr. Chad Waterbury about strength and conditioning. Show Notes: 00:44 – About Dr. Chad Waterbury, who was trained as a neurophysiologist and Doctor of Physical Training. 3:36 – Dr. Waterbury discusses visualization and its benefits. 04:34 – Dr. Waterbury talks about being a PT and a strength and conditioning coach. 09:44 – Dr. Waterbury discusses how his thinking over the years has changed. 19:06 – Dr. Waterbury discusses undulating ladders. 22:30 – Dr. Waterbury discusses high–frequency training. 27:24 – Dr. Waterbury talks about foot health. 32:40 – Dr. Waterbury talks about calf development. 34:50 – Dr. Waterbury discusses corrective exercise. 41:06 – Dr. Waterbury discusses Pavel and his influence on his career. Resources Mentioned Hftmuscle.com ISSA Corrective Exercise Certification Chadwaterbury.com

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Pavel Macek, Senior StrongFirst instructor, StrongFirst Accredited Gym Owner, trainer of high-level MMA fighters, and a historian of strength culture. Show Notes: 01:28 – Pavel discusses his background in strength, martial arts, and self-defense. 03:13 – Pavel discusses the hack-squat? 10:20 – Pavel discusses essential equipment for gyms and how old-time strongmen trained. 11:56 – Pavel discusses the usefulness of dumbbells.    17:20 – Pavel discusses his new StrongFirst Resilient course. 21:25 – Pavel discusses the essentials of training. 25:00 – Pavel talks about meditation practice and training. 31:07 – Pavel discusses cold exposure and fasting. 37:35 – Pavel discusses the challenge of consistency in training. Resources Mentioned Simple and Sinister Naked Warrior Beyond BodyBuilding SimplexStrong.com Pavel Macek’s StrongFirst Accredited Gym in Czechia

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Chris Chapman, Director of Sports Science at Push. Chris discusses strategies to optimize power in your kettlebell swing. Show Notes: 00:49 About Chris Chapman 01:23 Chris talks about his background in tracking motion. 04:52 Chris talks about quantifying movement. 11:45 Chris explains displacement and distance, acceleration. 14:00 Chris talks about deadlifts and Olympic lifts. 16:10 Chris discussing how to find max power. A good place to start would be 50% of your one arm swing. 20:00 Chris discusses velocity-based training. 26:58 Kettlebell exercises generalizing to other athletes. 28:00 Talk about the push band as a way to measure force and power. 38:45 Final thoughts.

This show is about rethinking the basic notions of athletic training, particularly the ‘no pain no gain’ model that’s been widely criticized but is still embedded into DNA of many endurance athletes. Brad offers insights from four experts that may just blow your mind and get you to make some changes in your schedule that can lead to big improvements, and reduced risk of overtraining, illness, injury and burnout. These insights place particular emphasis on the recovery aspect of peak performance, something that has been overlooked or taken for granted by hard-charging endurance athletes. It's time to wake up and implement an evolved approach to your endurance goals, with help from four great thought leaders Brad discusses in this show. Some brief highlights:   Dr. Phil Maffetone: Honor MAF heart rate and emphasize aerobic development. Never exceed 90% of max heart rate during high intensity sessions.    Brian MacKenzie: The Power, Speed, Endurance guru and founder of Crossfit Endurance is now obsessed with recovery as the next evolution of athletic training--stuff like breathing practice, and hot and cold therapy!    Joel Jamieson: Joel's Rebound Workouts entail doing a focused protocol of movements that can actually help speed recovery by stimulating parasympathetic activity. The workout includes breathing, stretching, mobility/range of motion exercise, doing positive lifts only (dropping the weight after lifting to avoid eccentric), and doing very short intervals with mindful heart rate lowering during long recovery periods. Craig Marker: Craig and Pavel Tsatsouline of StrongFirst and StrongEndurance suggest that the popular HIIT training is inferior to High-Intensity Repeat Training, where you rest long enough to deliver consistent high-quality efforts and don't get exhausted by the end. Whether you are a casual or serious endurance athlete, this show can transform your approach to sport, improving performance and reducing the risk of burnout. Listen to this show like your life depends upon it! Brad reviews the most important insights gathered from his interviews with these experts. Dr. Phil Maffetone: It's so important to get this out there: The Maffetone formula is 180 minus your age in beats per minute is the maximum fat-burning point that should be the goal of all people interested in maintaining the best training and fitness. [00:03:36]  You need not ever exceed 90 percent of your maximum heart rate even during the most intense and explosive training sessions. [00:06:26]  Brian MacKenzie, Founder of CrossFit: Breathing, Recovery, Training, Strength and Conditioning, Endurance, Sports Programming, Mechanics, Injuries, Nutrition, and Sleep Analysis are the pieces he puts together to create the total athlete. [00:10:31]  The Ice Man, Wim Hof, trains people to overcome the resistance to cold with his breathing protocols. [00:14:57]  Joel Jamison offers ground-breaking insights: Emphasis is on recovery-based training methods (rebound workouts). Those are the sessions you perform when you are trying to recover. [00:18:07]  Craig Marker, StrongFirst.com: Recommends High-Intensity Repeat Training which is to make the effort, rest for sufficient duration in terms of the quality of the effort.  [00:22:59]  Four sprints and rest combo works the best for Brad. Focus on quality. [00:28:16]   You can apply this same mentality no matter what your sport. The maximum sustained power session vs. the fatiguing session is important to understand. [00:29:31]  Brad reviews the importance of resting between the mobility work. [00:34:43]  DNAFit.com can analyze your genetic profile to see what sport you are structured for. [00:37:59]    LINKS: DNAFit.com 1:59 Marathon   NOTABLE PEOPLE: Win Hof Joel Jamison Phil Maffetone Brian MacKenzie Craig Marker   QUOTE: “The record will be broken by an athlete who is doing less mileage and less intensity than today’s marathon champions.” (Dr. Phil Maffetone)

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Dr. Judd Biasiotto about powerlifting and the mindset that helped him overcome many challenges. Show Notes: 00:44 - Craig Marker provides an introduction for Dr. Judd Biasiotto. 01:40 - Dr. Biasiotto talks about his work in baseball. 02:38 - Dr. Biasiotto talks about how he overcame being a “terrible” athlete. 04:15 – Dr. Biasotto discuss his work at the baseball academy and his use of a biofeedback machine to train individual muscles. 10:25 – Dr. Biasotto discusses how to turn a weakness into a strength. 14:00 - Dr. Biasiotto talks about how it is more important to be a good person than a good athlete. 31:41 - Dr. Biasiotto talks about overcoming challenges.

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Mike Perry, Senior StrongFirst Instructor about training athletes from elite MMA fighters to teenagers. Show Notes: 00:38 - Mike Perry and his wife, Amanda, run a large gym called Skill of Strength outside Boston. 01:30 - He works with 10-12 pro fighters either in the UFC. 03:00 – Mike talks about training short-term vs. long-term planning. Fight camps are generally 8-12 weeks. 05:50 – Mike talks about strength training for fighters. These athletes aren’t power lifters, they’re fighters. The sweet spot is 2x or 2.5x bodyweight for the deadlift. He likes his fighters to do weighted pullups. 07:20 Recovery is the name of the game and his athletes spend a lot of time on heart rate and recovery. 12:55 – Mike talks about flexibility in training. Early in his career, he would try to design the best training program in the world. He learned to work around injuries and recovery needs. 14:38 – FMS for fighters. A lot of the fighters move well, but prevention of injuries is important. 15:47 – Mike’s discusses his emphasis on one leg movement. With mixed martial artists, the single leg training is most important. 16:55 – Mike’s MMA fighters have high VO2 max levels and quick recovery. 20:06 – Training does not need to be like competition. 23:45 – Mike talks about training young athletes. Learning long-term athletic movement. It is organized play while teaching the basics of lifting. For middle school athletes, it’s movement variability. Middle schoolers don’t need to be trained like high school athletes. For high school athletes, it’s skipping variations, running, jump training, basic lifts. 27:20 – Mike discusses training the general population. 29:42 – Mike discusses his push-up program based off Pavel’s Fighter pull-up program. 36:15 – Closing advice and coaching tips.

On this show, Adam is joined by Craig Marker, Ph.D., of StrongFirst. If you’re a long-time listener, you’ll likely recognize that organization’s name as they are, in our opinion, the best source of strength and conditioning research, education, and programming in the world today. Especially as it relates to those training for real-world applications. But this episode is about far more than preparing for the backcountry. The methods, tools and programming covered are applicable to anyone that struggles to find the balance between work, home, and staying fit for whatever goals one may choose to pursue. In short, this episode is about training smarter, not harder. At any age. @strongfirst HIIT vs HIRT Hybrid Power Conditioning Program

Summary: In this episode of the StrongFirst Podcast, your host Craig Marker talks with Derek Toshner about endurance and winning the tactical strength challenge. Derek is best known for dominating the TSC. Show Notes: 00:55 Derek’s credentials as an elite competitor. 01:31 Derek and his brother successfully run four branches of TNT Fitness in WI. 02:17 Derek talks about what he’s training for now including rock climbing 03:10 Challenges of climbing. Helps with fear of heights. Work on flexibility. Nutrition and weight management is important. 05:06 Derek talks about his time as a wrestler. 08:00 How he managed the transition from wrestling to 400-meter hurdles. Wrestling is a tough sport mentally and hurdles are much the same. 10:45 Building endurance. Lots of running below the lactate threshold to build a base. Then work on speed with long rests. 16:35 How Derek trains for strength and conditioning at the same time? 21:55 Secret deadlifting training to prepare for the TSC. 25:10 How Derek stays healthy plans for longevity in the future? 27:00 Derek talks about how his brother ran a marathon without any running. 28:14 Derek talks about diet and nutrition? 34:16 General philosophy on training new people. 41:17 Closing thoughts

Episode - 06 Summary: Introducing the StrongFirst Podcast, in this first episode Craig Marker and Brad Kearns discuss the difference between Strong Endurance and Primal Endurance. Brad is the author of Primal Endurance and The Keto Reset. Show Notes: 03:00 - Craig talks about Pavel, his books, and a high-level overview of his programs. 04:25 - How the Soviets trained people for endurance with anti-glycolytic training. 06:35 - How Strong Endurance works with repeat training and recovery. 08:42 - Craig explains phosphates and their importance in endurance training. 09:40 - Brad talks about polarized training and its application to peak performance. 12:00 - Craig explains what anti-glycolytic really is. 13:20 - For an athlete with extremely long duration goals, how do extremely high intensity workouts play into those goals? 17:15 - The importance of practicing perfect is import to efficiency. 24:10 - Craig and Brad talk about the psychological aspect of training sessions. 28:18 - Brad talks about body composition and fat storage. 31:32 - Craig talks about the Strong Endurance movement. 34:58 - Brad discusses how diet affects training. 38:35 - Do you think that healthy things will correlate to peak performance, or do you at some point have to sacrifice your health? 44:00 - Brad talks about what he thinks is important for diet and how it goes along with exercise protocols. We need to escape from carbohydrate dependency. If you’re eating a ton of carbohydrates it begets eating more carbohydrates because of the insulin response. 46:10 - The first step to improve your health is to take a few weeks to tone down your workouts and refine your diet. This benefits both endurance and power athletes. 48:25 - What do you recommend to beginners? Keto is getting misinterpreted right now. You need to take the proper steps to become fat adapted. 53:00 - What does being in ketosis look like from a performance standpoint? 56:32 - What can people do to shorten their intervals in their next workout? Don’t shorten your rest period and work harder in your 10 seconds of work.

Dr Craig Marker is a psychologist, StrongFirst Senior Instructor and Crossfit coach. We discuss kettlebell training, greasing the groove, hinging, using exercise to develop resiliency and much more.

LT 096 | Dr. Craig Marker - The Anti-Fragile Self Subscribe & Review on : Apple Podcasts | Stitcher This week's podcast guest is Dr. Craig Marker. Dr. Craig Marker is an associate professor, Chair and Program Director of Clinical Medical Psychology at Mercer University. He is also the Chief Operating Officer and Team Leader with StrongFirst. Craig is a fitness enthusiast who has spent his life trying to help people improve their lives. As a professor, he works with students on how best to understand research and place it into context. He has published over fifty articles, chapters, and textbooks on psychology and research methods. As a researcher, he understands the cutting edge of strength, sports performance, body composition, and nutrition. As a psychologist, he has focused on research and treatment of anxiety disorders, which positions him to understand motivation and the fear of making life changes. Craig’s upcoming book, the AntiFragile Self, takes on the topic of building a stronger person in the mental and physical domains. As a certified StrongFirst Kettlebell Instructor, Craig views kettlebells as one tool in the trade of forging a better person. He uses the Functional Movement Screen and multiple corrective movements to make sure his students are performing at their best for the rest of their lives. Visit his intentional community in Atlanta: Armour Building. 3 Key Takeaways you will learn in this interview: How physical exercise can be used to treat social anxiety Overview of the 3 Energy Systems in the Body : Alactic, Glycolysis, and Aerobic Principles of StrongEndurance Interview Topics: Craig's background and research on social anxiety Overview of the 3 Energy Systems StrongEndurance - What is it and the principles behind it. StrongEndurance example protocol Craig's book 'The Anti-Fragile Self" The importance of being able to repeat a high intensity effort each day and at anytime - the mindset and situation a military or tactical operative has to take and much more! Show Notes: Craig Marker (Mercer University Profile) The Anti-Fragile Self StrongEndurance A Science Based Plan to Prepare You for the SFG I and SFG II How to Get the Benefit of Depth Jumps without Jumping

Craig and Thomas talk about discovering the joy of open mics, writing songs at night, and avoiding Chopin. Craig Marker is simplistic yet purposeful in his style — rooted in acoustic guitar, harmonica, and vocals, he forms a modern sound that is also inspired by the classic songwriters. He recently finished college in San Diego and released his first album, Up Until Now, before coming up to join the Seattle scene. Songs Featured: September Nights Up Until Now https://www.craigmarkermusic.com https://craigmarker.bandcamp.com https://www.facebook.com/CraigMarkerMusic Theme song for Talkin About The Passion is "Pantheon Bar" by Niagara Moon, off the album Eating Peaches (https://niagaramoonmusic.com) Subscribe to the podcast on iTunes! Ratings and reviews are also very appreciated. Facebook: https://www.facebook.com/talkinaboutthepassion Twitter: https://twitter.com/tatppodcast Instagram: https://www.instagram.com/niagaramoonmusic Email Thomas at tatppodcast@gmail.com with any questions, comments, suggestions, etc.

My interview today is with Craig Marker, a StrongFirst kettlebell trainer, and psychology professor at Mercer University. We’re big fans of the kettlebell here at the Art of Manliness. It’s a great piece of gym equipment that builds both strength and cardiovascular conditioning. Today on the show, I talk to StrongFirst kettlebell coach Craig Marker about the wonders of these little cannonballs with handles. Mark digs deep into the research done by the Soviets back in the 70s and 80s that shows why kettlebells are an effective tool for building explosive power, and how kettlebell training can improve your deadlift, help you jump higher, and even lead you to becoming a better ballerina (if that’s your thing). We then segue our conversation to talking about training in general and the mistakes beginners make when starting with a strength program. Mark then makes the case that in addition to our regular workouts, we should live our lives like it's the 1940s if we want to see improved health and happiness. We end our conversation talking a bit about Craig’s day job as a psychology professor at Mercer University and how his training as a psychologist has helped him improve his coaching and fitness training. He even shares a little trick you can play on your brain to lift more weight or run faster.

(#197) Dr. Craig Marker is this week’s guest in a great interview session. We discuss his approach to building strength, with specific programming concepts and training applications. This session is literally jam-packed with specific training ideas to improve strength and performance. Craig Marker, Ph.D is...

Anne Boleyn lost her head. Everyone knows that. Little else is known about the infamously short-lived second wife of King Henry VIII. Largely because her husband all but erased her memory from the history books, scraping her name from all monuments, burning her pictures, making it a crime to speak her name aloud—all of which, of course, came after he had her head chopped off. In Howard Brenton’s perceptive and audacious comedy-drama ‘Anne Boleyn’—running through May 7th at Marin Theatre Company in Mill Valley—the award-winning author indulges his own meticulously researched speculations about ‘Anne Boleyn’s’ life, resulting in an intelligent, funny, and probably not all that historically accurate collision of sex, politics and religion. Directed with confidence and creativity by Jasson Minadakis, Brenton’s play fills in the missing bits of history with gutsy glee and a perceptive understanding of how politics and religion work. It’s fun, too.In the opening scene, Anne Boleyn’s ghost appears, bloody but unbowed, clutching a bag we assume contains her severed head. “You want to see it?” she asks the audience. You bet we do. What happens next, though, is a bit of a surprise, a good one, and it’s just the first of many in Brenton’s clever, intelligent tale of blood, sex, and faith, as Anne Boleyn returns from the dead to tell her side of the story. Bouncing between the16th century court of King Henry VIII and that of the 17th Century King James I (both played brilliantly by Craig Marker), the play eventually suggests that the world might not have ended up with the King James Bible, had not a deeply religious Boleyn strategically employed her sexual charms to force a break between her king and the Catholic Pope. Thus did one of history’s most notorious home-wreckers purposefully pave the way for the Protestant reformation—of which she was a kind to freelance secret agent—which was subsequently allowed to gain a foothold in a staunchly Catholic England. Unable to provide a male heir to the King, Boleyn’s machinations eventually make enough enemies that, well, her head’s removed. Oops. But not before giving birth to Elizabeth, who will eventually succeed her father on the throne, and will eventually be succeeded herself by James of Scotland. Did I mention there’s a lot of historical detail? In the King James parts of the story, having discovered Boleyn’s secretly hidden and thoroughly forbidden Protestant Bible, King James hits on a way to unify his fractured kingdom, by commissioning a new translation of the word of God, a Bible that will ultimately bear his own name. It’s a bit thick with information, yes, and there are a number of lengthy conversation about the meaning of variation scriptures, but Minadakis is masterful at keeping the story clipping along and not forgetting that, we the audience, want to see lots of sex and slinky stuff along with the bits about the Bible. As Anne, Liz Sklar is magnificent, playing so many spot-on emotional notes you’d think she was auditioning for the symphony instead of giving the performance of her career. Aided by a jaw dropping set by Nina Ball and era-blurring fashions by Ashley Holvick, the large cast, able and energetic, swaps costumes and characters almost as frequently as Henry swapped wives. ‘Anne Boleyn’ runs Tuesday–Sunday through May 8 at Marin Theatre Company. Marintheater.org. I’m David Templeton, Second Row Center, for KRCB.

Today are speaking to T.J. Windham & cast of "On Both Sides of the Wall: The Two Way Struggle" on stage at the Lesher Center for the Arts in Walnut Creek tonight, April 17 & tomorrow, April 18; Margo Hall, director, and members of the cast: Dwight Huntsman, Halili Knox, & Craig Marker of The Story currently at SF Playhouse through April 25; Jacinta Vlach, choreographer and director of Liberation Dance Theater, who's "Animal Farm" is debuting next week at ODC Theater in San Francisco, April 24-25; closing with an interview with Algenis Perez Soto, star in directors Ryan Fleck and Anna Boden's film, "Sugar," currently in theatres everywhere.

Get ready for an intense and highly informative show that has the potential to transform your approach to high intensity workouts. Dr. Craig Marker is a leading kettlebell expert and a psychology professor at Emory University in Atlanta. In this fast moving show, we blend scientific insights with great practical takeaways about how to make your workouts more effective and less stressful. We are going to talk about Dr. Craig's landmark article titled HIIT vs HIRT. You'll learn the drawbacks of the traditional application of High Intensity Interval Training and the over reliance on the glycolytic (glucose burning) energy system, and the benefits of High Intensity Repeat Training. This is where you perform brief, explosive efforts and take what Dr. Marker calls “luxurious” rest intervals. You'll also learn about Dr. Marker's new discovery of what he calls “accidental hypertrophy” where he uses explosive exercise sets to build muscle and reduce body fat in a different manner than the arduous hypertrophy training practiced by bodybuilders. This show is full of great nuggets and fresh insights. You'll learn why you should emphasize one-legged lower body exercises, and a recommended protocol for a sprint or explosive workout – with work effort duration, recovery interval, number of reps and frequency of workouts. Pay close attention at the end of the show where Dr. Craig discusses the “pendulum” concept for fitness and longevity. It will help you sort out lots of the confusion and dogma about fasting, autophagy and the supposed conflict between fitness and longevity that can be elegantly managed with a pendulum approach. TIMESTAMPS:Dr. Marker is going to tell you how to design a high intensity explosive workout that is best for you. [01:22]With kettlebell swing, moving it back down to the ground is helpful for explosive jumping. [10:07]Don't go too heavy or too quickly with kettlebells. There are many workouts that are harmful. [13:05]It is so important to learn to do it right with plenty of rest in between. [15:17]There are potential drawbacks of going and doing these draining depleting workouts. When the glucose is tapped into, it makes you hungrier for glucose. [20:55]Even though you feel good after one of those heavy-duty training sessions, how you feel isn't as important as knowing you are building the muscle fibers you need as you grow older. [23:18]Ammonia toxicity affects the brain's neurons. [27:21]An ideally designed HIRT session would consist of a variety of exercises doing 20 seconds on and 40 second rest. You want it to be hard. [30:56]Earlier in the podcast, Dave mentions his goal of dunking the basketball.  What does his preparation look like? [39:15]What is the one-legged exercise Marker talks about? [42:45]Accidental hypertrophied condition program is a type of endurance training that builds up lactic acid. [44:10]We need to go hard to get the most fitness adaptations. What about anti-aging concerns? [53:05]Think of all of this as a pendulum and think of the stress factors in your life.  It can't be done the same way all the time. [56:28]LINKS:Brad's Shopping pageDr. Craig MarkerHIIT vs. HIRTPlyometric Shock TrainingTabata ResearchPavel TsatsoulineQuick and the DeadHypertrophied Conditioning Program.Body By ScienceJoin Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementChili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleepDry Farm Wines: Clean, keto-friendly, chemical free wines like no otherPrimal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right wayDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we'll send you a free jar of Brad's Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brands

Start HIRTing instead of HIITing - this show will transform your approach to training. Let’s call this a long Breather show to honor the message that you should take longer breathers during your high intensity training sessions. This show is appropriate for all fitness enthusiasts, because we have widespread training protocols that are fatiguing and destructive at the cellular level. Thanks to Craig Marker at StrongFirst.com ( http://strongfirst.com/ ) for the inspiration and detailed quotable material that formed the foundation of this show. It’s time to evolve from the dated and misappropriated HIIT training (High Intensity Interval Training) concept to HIRT (High Intensity Repeat Training.) Essentially, you want to focus on shorter sprints that will stimulate maximum fitness benefits before generating too much cellular damage and ammonia toxicity that can compromise your fat reduction goals. You also want to allow I talk about a recent breakthrough in my fitness performance and recovery where I do fewer sprints, rest longer between efforts, and have better results. I also tone down my ambitious high intensity workouts that last too long and overstimulate stress hormones in favor of what Dr. Phil Maffetone calls “slow weights.” Here, I do spontaneous efforts of only a single set of a single exercise. For example, I invested in a hexagonal deadlift bar, which sits in my backyard and gets some action several times a day to the tune of 6 reps and I drop the bar and go about my business. I also have StretchCordz hanging from a pullup bar in my recording studio, which I will hit a couple/few times per day for single set efforts. If you add this up over a year’s time, I will obtain fabulous strength benefits but avoid the overstress consequnces of heavy duty workouts as I exist here in the 50+ age group. The conversation gets a little sciency, as I wanted to attempt to explain the cellular damage that occurs when you try to sprint for longer than 10 seconds. This stuff was detailed beautifully in Craig Marker’s HIIT vs HIRT article ( https://breakingmuscle.com/fitness/hiit-versus-hirt ). Another insight from Marker is that, "Your feelings don’t matter! That is, your subjective feeling of the effectiveness of a workout is not as important as what science tells us is important to building an impressive base of endurance and changing your body composition.” Marker explains that people love to do exhausting HIIT workouts, end lying in a pool of sweat on the floor and bathe in the cocktail of endorphin hormones that deliver that drug-line painkilling sensation. The problem is we tend to eat more food and become lazier throughout the day as a consequence of our high stress workouts. Please enjoy this show and don’t learn the hard way like I did that you should not feel sore and tired after hard workouts over and over for years and years. Go harder, go shorter, rest longer, and forget the grueling ethos that many group workouts promote. Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

(Breather) Why not end 2019 with a bang and two-part wrap up show with some observations about what has worked for me in recent times and hopefully some tips and inspiration for you in a variety of areas. This show was inspired by numerous email exchanges with my childhood friend and devoted podcast listener Eddie Blau. Eddie is a busy business all-star and family man in Southern California trying his best to stay healthy and fit and delay age-related decline. We like to discuss the various topics and hot trends of the day, and try to sort through what’s hype and what’s sensible. Hence, I coughed up a disparate list of stuff that seems to be working for me to the extent that I feel noticeably more healthy and energetic in 2019 than I have in recent years. The main reason to claim success in 2019 is a leveling out crash and burn patterns that have plagued me forever. What happens is I feel great, have good daily energy and productivity, perform magnificent athletic feats and recover quickly, and generally hum along on all cylinders. Then, out of nowhere I have down periods featuring nagging muscle soreness, poor energy and motivation for workouts, and desperation afternoon naps where I feel like crap and have to leave the office to crash out for 20-40 minutes. Whatever lulls I have felt recently have righted more quickly, likely thanks to the aggregate of the 10 reasons I’m going to discuss. I cover a ton of ground with this list, so I had to break the presentation into two shows. Here are the first 5 on the list, and I’ll cover items 6-10 on the ensuing show. I’ll also cover three “needs to improve” areas so I’m not all about peaches and bubble gum. Everything is a work in progress trying to Get Over Myself and get over the figurative high jump bar with peak performance goals in all areas of life. *1. Family & relationship health: Many experts content this is your single most important criteria for a healthy, happy life.* *2. Finances and mindset: Be grateful for what you have instead of FOMO, and also embrace the abundance mentality.* *3. Sprinting: Modifying my sprint workouts to Dr. Craig Marker’s HIRT strategy (listen to my show on the topic.)* *4. Micro-workouts: Adding in brief bursts of explosive effort throughout the day (listen to my show on this topic too!)* *5. Doing my morning flexibility/mobility routine every single day: Helps me wake up and also launch all other workouts from a higher fitness/injury prevention platform.* *TIMESTAMPS:* How Brad kicked his consistent afternoon nap habit [9:10]. Try taking the Braverman test to identify your neurotransmitter profile and track your patterns [12:10]. Science shows that family and relationship health is the #1 predictor of your state of health and happiness [17:45]. Why Dr. Sinha says FOMO is actually a disease that has metabolic consequences [20:15]. John Gray’s perspective on relationship dynamics that changed Brad’s life [25:11]. “You only need one homerun to wipe out a lot of false starts and strikeouts” - Mark Sisson  [30:33]. Why HIRT is superior in terms of efficiency and recovery compared to HIIT [36:05]. Ammonia toxicity is a byproduct of overly stressful workouts [40:15]. The average person is inactive 21 out of 24 hours a day [44:22]. Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

(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 ( https://www.bradkearns.com/2015/10/08/doubling-my-testosterone-naturally-by-minimizing-workout-stress/ ) 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 ( http://www.1vigor.com/nerve-force/sleep-rest-recovery/ ) ). Dr. Jack Kruse’s brilliant circadian clock article ( https://jackkruse.com/cold-thermogenesis-7/ ) 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 ( https://blog.primalblueprint.com/endurance-dr-craig-marker-of-strength-university/ ) 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 ( https://carolfitai.com/ ) , 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 ( https://www.bradkearns.com/2019/07/19/emf/ ) ). 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 ( https://jackkruse.com/achieving-optimal-dr-tim-jackson-healing-your-hormones/ ) , my show with Ben Greenfield ( https://bengreenfieldfitness.com/podcast/fitness-podcasts/doubling-your-testosterone-levels/ ) (which has tons of great content about boosting testosterone), as well as Ralph Teller’s book, Natural Health - Peak Performance - Longevity Lifestyle ( https://www.amazon.com/Natural-Health-Performance-Longevity-Lifestyle/dp/0615423566/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1583429504&sr=8-1 ) , 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 ( https://www.bradkearns.com/tag/bengreenfield/ ) * Ben Greenfield ( https://bengreenfieldfitness.com/podcast/fitness-podcasts/doubling-your-testosterone-levels/ ) * Dr. Jack Cruz: Circadian Clock ( https://jackkruse.com/cold-thermogenesis-7/ ) * Lights Out, Sleep, Sugar and Survival ( https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival-ebook/dp/B000FC0R5G/ref=sr_1_1?keywords=Lights+Out%2C+Sleep%2C+Sugar+and+Survival&qid=1583469714&s=digital-text&sr=1-1 ) * Ralph Teller ( https://www.amazon.com/Natural-Health-Performance-Longevity-Lifestyle/dp/0615423566 ) Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

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 ( https://shawn-baker.com/ ) * Mikhaila Peterson ( https://mikhailapeterson.com/ ) * Dr. Zsofia Clemens and Dr. Csaba Toth ( https://justmeat.co/wiki/pkd/ ) * Dr. Craig Marker podcast ( https://www.bradkearns.com/2018/12/07/peakperformance/ ) * Professor Stuart Phillips ( https://www.youtube.com/watch?v=n4Tvm3FK0jI ) * Jack LaLane ( http://jacklalanne.com/ ) * The Carnivore Diet. ( https://www.amazon.com/dp/B07ZXKSP64/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 ) * Dr. Paul Saladino ( https://carnivoremd.com/ ) * MeatRX.com ( https://meatrx.com/ ) Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

“Rinse, repeat, and live to fight another day.” These are the prophetic workouts that represent the cutting edge of athletic training and functional fitness. I catch up with former Los Angeles Lakers Strength and Conditioning Coach Tim DiFrancesco to discuss matters of great importance to weekend warriors everywhere: how to get the most out of your body and steer clear of nagging injuries and body breakdown that leaves many people on the sidelines or under the surgery knife before their time. Tim has retired from the grind of the NBA with many great insights and a tremendous database of assessments and exercises that help fitness enthusiasts of all levels correct functional weaknesses to improve performance and heal or prevent injuries. Tim’s best insight from his NBA experience is that c *hampions don’t have any special magic formula, but rather an ability to lock into a winning routine,* “nothing earth shattering,” that allows them to maintain an awesome functional fitness baseline. The best athletes establish a comfortable, do-able pattern of the right exercises without overextending themselves and breaking down. Learn more about Tim’s interesting customized approach to client programming at TDAthletesEdge.com ( http://tdathletesedge.com ). It starts with an assessment of how well you perform basic movements (the same thing he did to NBA draft prospects for the Lakers to see who’s been trained well and who has high injury risks before a multimillion dollar contract decision is made!), and then a consequent prescription of exercises to address areas of injury, pain and discomfort ― making them stronger without over-stressing them. Short of getting some custom programming from an expert, Tim offers listeners a cool Top 5 list of areas of most concern/injury risk, followed by a go-to exercise to improve function. Here is the list: * *Ankle/plantar fascia/Achilles:* Do calf raises (off the edge of a step or any elevated surface) * *Patellar/quadriceps area near knee:* The mighty wall sit is the isometric movement here! * *Quadriceps/hip flexors:* The “Sprinter” exercise where you lay on ground, bring knee to chest, and apply counter pressure with your hand * *Adductor (groin):* The “side laying bottom leg lift” aka the “TD Jane Fonda” move! * *Hamstrings:* Partner-assisted Nordic hamstring curl is the best, or a bridge pose with legs extended out instead of the usual near-to glutes position. This informative show will give you a complete understanding of the cutting edge concepts in functional fitness, injury prevention and peak performance. *TIMESTAMPS:* Tim DiFrancesco formerly worked with the LA Lakers, now has a cutting-edge fitness program. [04:58] If you're enjoyable to be around, if you add positive energy to the room, how can you lose? [08:39] Feeling strong in what you do physically is a good way to feel empowered emotionally and in everything else. [08:55] How does one optimize minimizing injury risk? [11:52] One important aspect is the degree of difficulty of the regimen. [15:47] The goal is not to crush you. The goal is to see if we can build you up and make you last forever. [19:46] Twelve weeks is a physiological window for you to be able to feel like you’ve put in the right effort. [23:54] It's not just muscles that get strong and more robust and healthier. The common denominator is strengthening. [25:09] An example is the meniscus of the knee. If it has been overtaxed, Tim would NOT have you working through pain. [33:43] Hip replacement surgery is only the last resort. Even surgery for torn meniscus. [38:27] When Tim films a client, what is he looking for as you squat or do a pushup. [45:06] Each client is different but there are some guidelines that are offered here. [51:22] There’s a golf standard hamstring exercise called Nordic hamstring curl. [59:40] *LINKS:* * TD Athletes Edge ( https://www.tdathletesedge.com/ ) * Instagram: TD Athlete’s Edge ( https://www.instagram.com/tdathletesedge/?hl=en ) * Firas Zahabi ( https://twitter.com/firas_zahabi?lang=en ) * Zahabi on Joe Rogan podcast ( https://www.youtube.com/watch?v=xDsoWp743gM ) * Dr. Craig Marker ( https://www.craigmarker.com/ ) * Dr.Phil Maffetone ( https://philmaffetone.com/ ) * Primal Endurance Mastery Course ( https://www.primalblueprint.com/products/primal-endurance-mastery-course ) *QUOTES:* * "Rinse, repeat, and live to fight another day." Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

(Breather) One great question from Mike about how to return to running after a long layoff opens up a great discussion on the topic of pacing yourself appropriately to avoid the all too common breakdown, burnout, illness, and injury that comes from following the prevailing “no pain, no gain” approach to fitness. The truth is that getting sore after workouts is not a sign of a job well done, but *a way to stall your progress and delay recovery time*. A revolution is afoot in fitness, thanks to the great work of Dr. Craig Marker (listen to the HIIT vs HIRT Breather show ( https://www.bradkearns.com/2018/12/07/peakperformance/ ) ), Joel Jamieson (listen to his interview here ( https://www.bradkearns.com/2019/01/29/joeljamieson/ ) ), Firas Zahabi (check out this clip on Joe Rogan ( https://www.youtube.com/watch?v=3dKJzSvm6FI ) where Joe trips out on the insight that *you should never be sore after workouts* ), and Dr. Phil Maffetone (listen to his interview here ( https://www.bradkearns.com/2019/09/24/maffetone2/ ) ). If you can perform well within your capabilities, you can build and build without the interruption, immune suppression, and cellular breakdown caused by overly stressful workouts. We also hear a great success story from Maciej that will get you inspired to *put your ego aside and align your workout behaviors with your stated goals, instead of chasing instant gratification*. Thanks to listeners for sharing questions and feedback, and please feel free to communicate with us: getoveryourselfpodcast@gmail.com *TIMESTAMPS:* Mike Green wants to know the best way to get back into running after hip replacement surgery. You don’t have to suffer. [03:25] You don’t want to introduce muscle soreness as a regular recurring element of your sprinting training program. [07:11] If you can’t hold a deep squat position for 3 or 5 minutes, you need to work on this by practicing lunges and stretching. [16:36] Maciej asks: Could you elaborate on how many workouts per week should be, could be glycolytic.? I'd like to know if you've noticed any changes in your running cadence, uh, or changes in your ego [19:58] Keep trying to become a fat burner rather than a sugar burner. [25:43] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Brad’s running technique ( https://www.youtube.com/watch?v=gsUL3a1CxUQ ) * Brad’s Running drills ( https://www.youtube.com/watch?v=rlzQf9mZDKg ) * Hit vs.Hurt, Dr. Craig Marker ( https://blog.primalblueprint.com/endurance-dr-craig-marker-of-strength-university/ ) * Firas Zahabi ( https://en.wikipedia.org/wiki/Tristar_Gym ) * Eliud Kipchoge ( https://en.wikipedia.org/wiki/Eliud_Kipchoge ) * Mark’s Daily Apple ( https://www.marksdailyapple.com/ ) * Vibrams ( https://us.vibram.com/ ) * Amazing Feets ( https://www.bradkearns.com/ ) *Follow me on social media for more great content!* Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

Challenging your body through a combination of brief, intense, strength training sessions and all-out sprints is this week’s next MOFO Mission assignment, as it will prompt a spike of testosterone and human growth hormone in your bloodstream, which leads to many wonderful adaptive, anti-aging benefits. Another great addition to your exercise regimen are micro workouts: these brief bursts of explosive efforts really add up over time. Here are a few key points you’ll want to remember from this episode: * *HIIT vs HIRT. Check out Dr. Craig Marker’s article,* *HIIT vs HIRT* ( https://breakingmuscle.com/fitness/hiit-versus-hirt ) *, (High Intensity Interval Training vs High Intensity Repeat Training). HIIT workouts don’t include sufficient rest, which is why you feel completely depleted after a HIIT workout. The duration of a HIRT workout is much shorter than you might think: just 10-20 seconds, as this delivers maximum fitness stimulation and minimizes cellular breakdown as described by Dr. Craig Marker (check out my show,* *Peak Performance Without Suffering* ( https://www.bradkearns.com/2018/12/07/peakperformance/ ) *, for more details).* * *Try using an X3Bar. I’ve been loving this addition to my workout regimen as it enables a very short workout that is extremely strenuous and recruits a lot of muscle fibers. Whatever strength training you like to do, remember the key is to make sure your workout doesn’t last that long (30 minutes is plenty, even 12 minutes is fine). Check out their site* *here* ( http://x3bar.com/ ) *.* * *Keep it short and sweet. You don’t need to put in hours and hours of work, as a few minutes of explosive effort produces dramatic fitness benefits, especially when it comes to weight-bearing sprinting (and it’s ok if this is something you need to work towards). A proper sprint workout includes a gradual warm up (cardio like jogging, jog-walking, whatever breaks a light sweat and gets your heart rate up),* *dynamic stretching* ( https://www.youtube.com/watch?v=2ALvlfrSjJI ) *, technique drills, and the sprints that last 10-20 seconds, with a luxurious rest interval that is 6 times as long as the sprint. Each time you step back to the line, you should feel fully refreshed and energized so you can deliver another peak performance effort. When you notice a breakdown in form or muscle tightness, then you know it’s time to wrap it up and you’ve done a good job: remember that* *you shouldn’t get sore* ( https://www.youtube.com/watch?v=3dKJzSvm6FI ) *during strength training sessions.* * *Start doing micro workouts. Micro workouts are a great way of breaking up prolonged periods of stillness while delivering fantastic fitness benefits that really add up over time.* To wrap it up: keep hitting it hard with full-body, functional, strength-training exercises, brief, explosive, all-out sprints that include plenty of rest, and micro workouts sprinkled in throughout the day to complete MOFO Mission #6! *TIMESTAMPS:* MOFO Mission number 6 is Hit It Hard: challenge your body. Brief explosive efforts really add up. [01:33] Brad reviews the previous MOFO assignments noting that there are many well-intentioned people thinking they are doing the best for themselves, who are maybe not. [02:20] Many people really overdo the intensity on a routine basis that leads to injury and breakdown. [04:18] The HIIt Workout (High Intensity Interval Training) can have negative impact without sufficient rest. [06:27] What’s happening inside your body during one of these kick ass workouts is you are not resting. [08:50] We want like a five or six to one ratio of work effort to rest period. [10:40] Weight bearing exercises, when done properly can have truly amazing results. Thirty minutes is plenty. [14:08] When you can work up to weight bearing sprinting, that’s when you have the maximum signaling for fat reduction. [17:24] A very short duration workout will have profound metabolic effects lasting for up to 72 hours after the workout. [19:50] It’s time to leave behind the no pain-no gain notion that has permeated the fitness industry for decades. [22:39] When talking about no or low impact, you can push to higher duration or 10 to 20 seconds. [24:53] Miniature workouts can be done throughout your day with little or no impact on your precious time. [25:46] Keep your fitness contraptions where you can see them and they can remind you to use them. [28:27] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * HIIT vs. HIRT ( https://breakingmuscle.com/fitness/hiit-versus-hirt ) * X3 Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) * Brad Kearns Dynamic Stretching ( https://www.youtube.com/watch?v=ximZfmqh2hI ) * Dr. Craig Marker ( https://www.craigmarker.com/ ) * Dr. Phil Maffetone ( https://philmaffetone.com/method/ ) * Joe Rogan-Firas Zahabi ( https://www.facebook.com/watch/?v=338082653539606 ) *Follow me on social media for more great content!* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) *Sponsors* Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( http://bradventures.com/ ) as a thank you! Email ( getoveryourselfpodcast@gmail.com ) to alert us! Choose to donate now ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , later ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

*Learning how to really slow down and reclaim the lost art of down time is not just something you do for fun and enjoyment, but something that actually greatly affects the state of your health.* Yes, taking time to socialize or to take an after-dinner stroll, making your easy workouts easier, and integrating temperature therapy and foam rolling are all effective activities to boost *Assignments:* *1. Recovery-based training* utilizes a different philosophy than ‘consistent’ miles or appearances at the gym. Use intuition and push when you are pumped, and back off when flat. Leave some juice in your tank at all times! Check out my show with Craig Marker ( https://www.bradkearns.com/2018/12/07/peakperformance/ ) to learn about HIIT vs HIRT and why going less hard = less cell destruction. Remember that muscle soreness is NOT a catalyst for growth. Protein synthesis goes to REPAIR instead of growth, so there is really no need to get sore. * *Take easier, easy days* (like doing a positive deadlift on grass or some dynamic stretches). * *Increase daily movement as a form of recovery.* JFW to increase blood circulation and lymphatic function. * *Introduce Rebound workouts.* Validated by HRV to speed recovery, this includes: dynamic stretching, mobility/flexibility drills, foam rolling, and deep breathing exercises that boost blood circulation and oxygen delivery without stressing the body. *2. Brain down time from hyperconnectivity* * A meditation practice is ideal, or even exercising without a podcast or music! * Set up a morning routine that you can stick to. 84% of people reach for the phone most mornings. Instead, walk the dog, gratitude journal, or do elaborate flexibility/mobility stretches or yoga. * Set aside time for Deep Work periods where you disconnect. (Listen to my Breather show ( https://www.bradkearns.com/2020/06/05/insights-from-the-book-deep-work-by-cal-newport-part-1/ ) on Cal Newport). The brain gets more tired managing text and email all day! So focus, get it done, and flip the lid closed! *3. Spend Time in Nature* * University of Michigan professors, the Kaplans, promote their ‘attention restoration theory’ as a way of recovering from what they call “directed attention fatigue” of non-stop information bombardment of modern times promoting sympathetic dominance and eventually, crankiness and irritableness. Nature allows passive engagement of the senses (take it in), triggers a drop in cortisol, BP and HR. Neuroscience professor Michael Merzenich explains that, “Our attraction to the ocean may derive from its lack of physical markers…. Looking over a calm sea is akin to closing our eyes.” Kaplan’s call for engaging with nature fascination is that, the more grand and spectacular the setting, the greater the fascination. Think: Yosemite, Niagara falls, The Grand Canyon, sailing in the ocean, or simply swimming in Tahoe. Any kind of nature is great; even imagery has been to have effect. Invest in a mini fountain, or get a poster/change your screensaver to a nature based image you’re drawn to. *4. Napping* * A 20 minute nap refreshes sodium and potassium pumps in your brain neurons, allowing you to go from literally feeling fried (because the electrical circuitry is depleted) to re-energized. I’m pro napper through training. I turn on App Rainmaker Pro and I’m gone. I find a quiet or sunny spot, disengage; it’s a ritual. Many say they ‘can’t nap’ but that’s likely because of the environment. Dr. David Dinges, a sleep expert at University of Pennsylvania Medical School whose laboratory studies how sleep affects neurobehavioral, cognitive, immune, inflammatory, endocrine, metabolic, and genetic function, estimates that 15-20 percent of the population are highly sensitive, calling them “closet nappers.” Dr. Sara Mednick, a Harvard-trained psychologist currently studying sleep at UC Riverside, and author of Take A Nap, Change Your Life , estimates that up to 50% of the population is genetically predisposed to napping. If you struggle with napping, go easy on yourself: to start, at first, just disengage, go quiet (even to your car or park bench) and rest your head (the key element of a proper nap), even if you don’t fall asleep. *5. Frequent tech breaks.* This is key as we are only capable of peak focus for a cognitive task for 20 minutes. * Take a 1-2 min break every 20 minutes. * 5 minute movements every hour. I’ve been doing 30 push ups, 10 pullups, 20 and squats since Covid and am in the best shape ever! * Do whatever you can to engage the brain differently. Maybe that’s wastebasket hoops, indoor putts, using an outside slackline, chipshot, or other micro-workouts. * Take one major mid-day break. * Wind down away from the screen in the evenings. *6. Mindfulness practices:* consider taking formal classes to learn Tai chi, yoga, and meditation (you can also use apps). Write down lists of what you’re grateful for and appreciate in your life in a journal. *7. Temperature therapy:* Saunas promote instant relaxation while a cold plunge gives a rebound response. Contrast therapy is also awesome. Mark Sisson goes in the sauna for 10 minutes, then goes 5-7 in the cold, then 5 minutes in the spa. I go back and forth in the winter between my mom’s pool (54F!) and the sauna (104F!), and always end up feeling completely relaxed. *TIMESTAMPS:* MOFO mission number nine is slow down and reclaim the lost art of down time. [01:58] Focus your training around recovery rather than recovery as an afterthought. [02:47] Pay attention to your intuition. [03:22] You should not be sore after workouts. [06:09] Take an easy day. Remember to think of your MAF heart rate. [07:47] Even walking, you will increase your blood circulation and boost your lymphatic function. [09:56] The effectiveness of rebound workouts to actually to speed recovery in comparison to total rest has been validated. [12:13] Your rest and downtime includes teaching your brain to be quiet. [15:01] Develop a winning morning routine. Organize your day. [15:54] Spend time in nature. [18:50] Don’t underestimate the importance of napping. [22:08] Be kind to your eyes. [25:55] Get up and move for five minutes every hour to maintain brain metabolism. [27:34] Give yourself a nice wind down period in the evening where you are away from screens. [30:42] Practicing Mindfulness helps to reduce stress and anxiety. [31:35] Brad is a great enthusiast for temperature therapy. [32:46] Brad summarizes the points of MOFO Mission number 9. [35:18] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Dr. Kelly Starrett ( https://thereadystate.com/ ) * Dr. Craig Marker ( https://breakingmuscle.com/coaches/craig-marker ) * Dr. Phil Maffetone ( https://philmaffetone.com/ ) * Firas Zahabi ( https://www.bjjheroes.com/bjj-fighters/firas-zahabi ) * Dr. John Jaquish Podcast * Weight Lifting is a Waste of Time ( https://www.amazon.com/Weight-Lifting-Waste-Time-Cardio/dp/154450893X ) * Galen Rupp ( https://en.wikipedia.org/wiki/Galen_Rupp ) * Eliud Kipchoge ( https://en.wikipedia.org/wiki/Eliud_Kipchoge ) * Eight Weeks Out ( https://www.8weeksout.com/ ) * Brad’s Morning Routine ( https://www.marksdailyapple.com/brads-morning-routine-video-light-movement-for-more-energy-and-better-flexibility/ ) * Cal Newport ( https://www.amazon.com/Cal-Newport/e/B001IGNR0U ) * Attention Restoration Theory ( https://positivepsychology.com/attention-restoration-theory/ ) * Dr. Sara Mednick ( https://www.saramednick.com/ ) * Myopia.org ( http://myopia.org/ ) * Dude Spellings Podcast ( https://www.bradkearns.com/2020/03/03/dude-spellings/ ) * Brad’s Cold Plunge ( https://www.youtube.com/watch?v=9U14c9iIrhU ) * Fire and Ice ( https://www.youtube.com/watch?v=MES5T_s9rRs ) *Follow me on social media for more great content!* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) *Sponsors* Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( http://bradventures.com/ ) as a thank you! Email ( getoveryourselfpodcast@gmail.com ) to alert us! Choose to donate now ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , later ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

*Enjoy insights on a variety of topics during this breather show, including: the best time to supplement with MOFO and detox reaction considerations; second guessing the concept of caloric efficiency to introduce the concept of moving more frequently, eating more nutritious calories, and coming out healthier; and the correct way to implement the Tabata workout protocol (hint: it only takes four minutes!).* ** I also touch on the issue of struggling with energy during prolonged workouts after switching to a low-carb carnivore eating pattern, and talk about the importance of acknowledging (and healing) from the mental scars caused by overtraining/burnout, so you don’t elicit a fear reaction when it comes to challenging your body with difficult workouts. An important takeaway from this show is that we all have the same ability to utilize our intuition to determine what the right workout is on any given day, and to not let things like peer pressure and the plethora of misinformation one can find on the internet get in the way of listening to that inner voice. I wrap up by sharing some life-changing advice from Mark Manson ( https://www.bradkearns.com/2020/06/23/mark-manson-the-subtle-art-of-connecting-with-your-emotional-brain-seeing-yourself-with-honesty-and-vulnerability-and-connecting-the-emotional-brain-with-the-rational-brain/ ) , who says that the path to happiness is through using self discipline to make choices that make you happy, and that you should view your life more simply, as a series of decisions and actions, and work to maintain an identity that is “defined by as little as possible.” That’s all for today! Thanks for listening, and please send me an email ( getoveryourselfpodcast@gmail.com ) if you have any questions you’d like answered in a future Q&A show! *TIMESTAMPS:* Mac McGruder says after taking MOFO, he has experienced an increase in energy and focus but has noticed a change in his sleep. [01:48] Daniel brings up a question about minimizing calories. Do we need to slow metabolism for a longer life? [07:23] Chuck Sims is concerned about the carnivore diet and his energy level being low when he participates in endurance sports. [12:52] A listener named Brad is asking about HRT versus HIT. The Tabata idea has been abused. Look for periods of luxurious rest intervals. [16:26] Mark Sisson still recommends combining micro workouts with longer, more structured strength training sessions as part of a complete toolkit. Given that, how would you recommend distributing these with other workouts in a given week? [20:38] Tom Verdich from down under was quite ill after massively over-training. He heard about   the book Biology of Belief and changed his beliefs about exercise. [22:33] All of us at all levels of performance, have this wonderful intuitive ability to determine the right workout to do on a particular day, month, or year. We just ignore that voice so frequently due to peer pressure and misinformation from the internet. [26:19] Tom asks for Brad’s tips on getting over yourself. See your life as simply a series of decisions and actions. [27:34] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Ancestral Supplements ( https://www.ancestralsupplements.com/ ) * Becoming a Modern Day MOFO ( https://www.bradkearns.com/2020/07/07/mofo-mission/ ) * Keto for Life ( https://www.amazon.com/Keto-Longevity-Diet-Longer-Healthier/dp/1984825712/ref=sr_1_4?dchild=1&gclid=CjwKCAiA_eb-BRB2EiwAGBnXXugMGdM-t0wsH_6tSdckzncIc9LDPnPrkS7gZ31kZW9o3gS32ngbthoCi9UQAvD_BwE&hvadid=264130790602&hvdev=c&hvlocphy=9031175&hvnetw=g&hvqmt=e&hvrand=3749271221959660376&hvtargid=kwd-442866681002&hydadcr=15492_10339794&keywords=keto+for+life&qid=1608150202&sr=8-4&tag=googhydr-20 ) * Dr. Craig Marker ( https://breakingmuscle.com/coaches/craig-marker ) * Ben Greenfield ( https://bengreenfieldfitness.com/ ) * Tabata ( https://www.active.com/fitness/articles/what-is-tabata-training ) * The Biology of Belief ( https://www.amazon.com/Biology-Belief-10th-Anniversary-Consciousness/dp/140195247X/ref=sr_1_1?crid=1QURIZ5NTT1DM&dchild=1&keywords=biology+of+belief&qid=1608150242&sprefix=biology+of%2Caps%2C262&sr=8-1 ) * Primal Endurance ( https://www.amazon.com/Biology-Belief-10th-Anniversary-Consciousness/dp/140195247X/ref=sr_1_1?crid=1QURIZ5NTT1DM&dchild=1&keywords=biology+of+belief&qid=1608150242&sprefix=biology+of%2Caps%2C262&sr=8-1 ) * The Subtle Art of Not Giving a F*ck ( https://www.amazon.com/Subtle-Art-Not-Giving-Counterintuitive/dp/0062457713/ref=sr_1_3?crid=1PP6MVX6E9DM6&dchild=1&keywords=the+subtle+art+of+not+giving+a+fck&qid=1608150314&sprefix=The+Subtle+Art+of+Not+Giving+a+F%2Ack%2Caps%2C248&sr=8-3 ) * Everything is F*cked ( https://www.amazon.com/Everything-F-cked-Mark-Manson/dp/0062956566/ref=sr_1_1?dchild=1&keywords=Everything+is+F%2Acked&qid=1608150347&sr=8-1 ) * Day in the Life ( https://www.youtube.com/watch?v=TJu6br65oLA ) Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands

*Happy new year and welcome to the newly renamed, B.rad podcast!* For the first show of 2021, I’ll be sharing predictions of what’s hot, what’s coming on strong, and how we can sort through all the tips, tricks, confusion, and controversy to take advantage of the absolute most important, most helpful advice for healthy eating, exercise, lifestyle, stress management, relationships, happiness — basically everything! The presentation covers 9 hot topics that I contend are an excellent place to invest time and energy to transform your life. Here is a quick overview of the topics that will be covered over three awesome shows: * Personalized dietary patterns * Microworkouts * A kinder, gentler approach to fitness * Evolved workplace and career dynamics * Using discipline, restraint, and selectivity with technology * Prioritizing live social interaction and your intimate circle of family and friends * Evolving love relationships to the next level * Reprogramming your brain * Taking baby steps to achieve your goals In Part 1, we will cover the first three items: personalized approach to diet, the fitness breakthrough of the century that is micro-workouts, and rejecting no pain, no gain ethos of the fitness industry for a kinder, gentler approach. When it comes to personalizing your approach to healthy eating, it’s important to remember that it’s not so much about science and biohacking, but rather, intuition, testing, and refining. And when it comes to CGM (Continuous Glucose Monitoring), it’s extremely helpful to examine the impact that lifestyle behaviors have on blood sugar (not just your food choices). Who knows, this could be the catalyst for a majorly effective behavior change, such as walking after meals! Next, it’s time to clean up your diet: get rids of all processed foods, industrial seed oils, sugar, and processed grain products. Then, it’s time to introduce fasting, because when your body is in a fasted state, it is universally (and scientifically) agreed to be the most efficient functioning of your body. Robb Wolf said, “If you want to live longer, lift more weights and eat more protein.” Protein has an especially significant thermic effect: an estimated 25 percent of protein calories are allocated to their digestion. Metabolic flexibility also significantly increases the thermic effect of food. Researchers have observed two to three times the rate of diet‑induced thermogenesis in lean people than in obese people. I think it makes things really simple to realize that skipping a meal, passing on your super antioxidant juice bomb in the morning, giving your digestive system a break and never working out more than 12 hours, pushing the limits once in a while (if you’re metabolically flexible, for an extended fast), and anything related to fasting is going to contribute to health. We talk in detail in Two Meals a Day that you have to be ready for it, otherwise the fast will be too stressful. So, progress gradually, at an intuitive pace, and just wait to eat until you’re hungry, rather than obsessively stuffing your face according to the 24 hour clock of the day. Another important step in personalizing your diet is learning how to optimize carb intake. We can all agree that processed carbs don’t have a place in a healthy diet, but there are still many nutrient-dense carb sources to enjoy. Especially if you are female, dropping carbs and excess body fat can be at conflict with your primary biological drive, which is reproduction. This explains why women’s bodies hold onto more stored body fat than men’s bodies do, and it’s important to remember that eliminating too many carbs can lead to hormonal issues, like thyroid and adrenal problems. Also, if you’re an athlete, carbs are great for fueling both performance and recovery. My take is that I’ve found it’s best to aim for a targeted increased carb intake around high intensity or long duration workouts (meaning, after performing these workouts). Now, onto micro workouts, otherwise known as the fitness breakthrough of the century. They contribute to your daily movement quota (increased fat burning, O2 and blood circulation and cognitive performance) and elevate the platform from which to launch all formal workouts. It also offers a huge cumulative fitness benefit, and also leads to reduced risk of breakdown, burnout, illness, and injury, compared to full length workouts and workout protocols. If you want to see me demonstrate some of my favorite movements to do throughout the day, check out my Day in the Life ( https://www.youtube.com/watch?feature=emb_logo&v=TJu6br65oLA ) video! It is truly now the time for a kinder, gentler approach to fitness. It’s about ending “struggle and suffer,” once and for all! The truth is, the fitness industry is a joke, based on flawed assumptions presented in the interest of making money instead of getting you healthy. Endurance, group, gyms are based on twisted business models of attrition / fresh blood and “sell a bunch of memberships and hope people don’t show up!” Plus, we know now that cardio is a waste of time. Check out my article ( https://www.bradkearns.com/2020/11/18/why-i-quit-jogging-2/ ) on my new and improved “jogging routine” or what I call Jogging 2.0 (and see the video here ( https://www.youtube.com/watch?v=7KFlg5hLma8 ) ). Quite simply, formal, hour-long workouts are too long, and too stressful: they give you a drug-like high (because of endorphins/pain killing sensation) and promote eventual fatigue, hormonal imbalances, immune suppression, and burnout. And remember: Don’t get sore: Dr. Phil Maffetone, Firas Zahabi, and Dr. Craig Marker all have talked about how pushing hard causes cellular damage, ammonia toxicity, and leads to protein synthesis repairing instead of growing/strengthening. Thanks for listening, and stay tuned for part 2, which will cover evolved workplace and career dynamics, using discipline, restraint, and selectivity with technology, and the importance of prioritizing live social interaction, as well as your intimate circle of family and friends. *TIMESTAMPS:* Brad is going to give nine important tips for maintaining the best health in the new year. [02:00] Personalize your dietary pattern. [05:40] Get good at fasting. [11:35] How does one optimize carb intake when you are trying to plan your ancestral health diet? [22:12] Females particularly need to be careful about the desire to lose excess body fat when it comes to counting carbs. [23:19] If you feel like crap from a dietary transition or in the midst of a dietary transition, something is flawed with your approach. [28:37] Micro workouts are the fitness breakthrough of the century. [34:45] There are many ads encouraging people to exercise where you sweat and get worn out exercising. We don’t think that is the best way. Some say cardio is a waste of time. [46:40] You shouldn’t get sore from workouts. [55:04] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * John Assaraf Podcast ( https://www.bradkearns.com/2020/09/15/john-assaraf-innercise-unlocking-the-power-of-your-trillion-dollar-brain-with-easy-habit-formation-and-doing-a-little-anyway-even-if-you-dont/ ) * Dr. Wendy Walsh Podcast ( https://www.bradkearns.com/2020/12/22/dr-wendy-walsh-healing-attachment-wounds-for-successful-dating-and-relationships/ ) * Dr. John Gray Podcast ( https://www.bradkearns.com/2020/07/28/healing-strained-relationships-with-increased-self-awareness-hopeful-new-strategies-and-fake-it-till-you-make-it/ ) * Kara Collier Podcast ( https://www.bradkearns.com/2020/10/27/kara-collier-continuous-glucose-monitoring-to-inspire-behavior-modification-disease-protection-and-health-optimization/ ) * Casey Means Podcast ( https://www.bradkearns.com/2020/09/22/dr-casey-means-attacking-the-root-cause-of-disease-with-self-quantification-and-behavior-change/ ) * Peter Attia Podcast ( https://www.bradkearns.com/2018/08/03/peter-attia-longevity-diet-and-finding-the-drive/ ) * Two Meals a Day ( https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration/dp/1538736950/ref=sr_1_5?dchild=1&keywords=Two+Meals+a+Day&qid=1609549087&s=books&sr=1-5 ) * Dr. Tommy Wood Podcast ( https://www.bradkearns.com/2019/12/03/tommy-wood-3/ ) * Robb Wolf ( https://robbwolf.com/ ) * The Obesity Code ( https://www.amazon.com/Summary-Obesity-Unlocking-Secrets-Weight/dp/B08BVRG1T2/ref=redir_mobile_desktop?aaxitk=hO63bJiCsdl19wInY8JAzQ&hsa_cr_id=1103634990901&ie=UTF8&pd_rd_r=c37908df-fe82-4591-92ac-ecfeffad8d86&pd_rd_w=c3hOG&pd_rd_wg=PfKNX&ref_=sbx_be_s_sparkle_mcd_asin_0_img ) * The Art and Science of Low Carbohydrate Performance ( https://www.amazon.com/Art-Science-Low-Carbohydrate-Living/dp/0983490708/ref=sr_1_3?crid=5BOA93Q7BFUT&dchild=1&keywords=the+art+and+science+of+low+carbohydrate+performance&qid=1609549021&sprefix=the+art+and+science+of+%2Caps%2C237&sr=8-3 ) * Ben Greenfield ( https://bengreenfieldfitness.com/ ) * Pavel Tsatsouline Kettleball Technique ( https://www.youtube.com/watch?v=cKx8xE8jJZs ) * Brad’s Morning Routine ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) * MONKII ( https://monkii.co/ ) * X Three Bar ( https://www.jaquishbiomedical.com/x3-bar/ ) * You, The Owner’s Manual ( https://www.amazon.com/YOU-Updated-Expanded-Insiders-Healthier/dp/0061473677/ref=pd_lpo_14_img_0/144-8335973-8783829?_encoding=UTF8&pd_rd_i=0061473677&pd_rd_r=781b8056-d50f-419a-aeda-e1f92dcee5ac&pd_rd_w=ofefL&pd_rd_wg=m0kqe&pf_rd_p=7b36d496-f366-4631-94d3-61b87b52511b&pf_rd_r=BCM4EMRK6Q2YK889B53B&psc=1&refRID=BCM4EMRK6Q2YK889B53B ) * Body by Science ( https://www.amazon.com/s?crid=1OFN02U8JHRDT&k=body+by+science+book+by+doug+mcguff&ref=nb_sb_ss_ts-a-p_3_15&sprefix=body+by+science%2Caps%2C229 ) * Cardio Doesn’t Exist ( https://www.youtube.com/watch?v=_abCD_17lCk ) * Don’t Jog. It’s Too Dangerous ( https://www.marksdailyapple.com/risks-of-running/ ) , Part One * Don’t Jog. It’s Too Dangerous, ( https://www.marksdailyapple.com/dont-jog-its-too-dangerous-part-2/ ) Part Two * Why I Quit Jogging (Brad) ( https://www.bradkearns.com/2020/11/18/why-i-quit-jogging-2/ ) * Run For Your Life, But Not Too Far ( https://www.youtube.com/watch?v=Y6U728AZnV0 ) * Jogging 2.0 video ( https://www.youtube.com/watch?v=7KFlg5hLma8 ) * Firas Zahabi ( https://www.youtube.com/watch?v=CMwXs85PDts ) * Breakingmuscle.com ( http://breakingmuscle.com/ ) *Join Brad for more fun on:* Instagram: @bradkearns1 ( https://www.instagram.com/bradkearns1/ ) Facebook: @bradkearnsjumphigh ( https://www.facebook.com/bradkearnsjumphigh ) Twitter: @bradleykearns ( https://twitter.com/bradleykearns ) YouTube: @BradKearns ( https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg ) We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone. * Almost Heaven Sauna ( http://almostheaven.com/ ) : Affordable at-home sauna kits for the ultimate relaxation and hormonal boost on demand * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * CAR.O.L bike: ( http://carolfitai.com/ ) Cardiovascular optimized logic stationary bike for a highly effective eight-minute workout * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * Perfect Keto: ( http://perfectketo.com/ ) The cleanest, purest, most potent ketone supplements and snacks * LetsGetChecked ( http://lgc.com/brad ) : At-home medical testing with great prices, quick results, and no hassles * Vuori Activewear: ( http://vuori.com/ ) The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle *Donations* ! ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to *double dip* by both soliciting a donation ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece ( http://bradventures.com/ ) as a thank you! Email ( getoveryourselfpodcast@gmail.com ) to alert us! Choose to donate now ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , later ( https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations ) , or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands