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Lab Rat Chat - Episode 12 with Dr. Logan France, board-certified laboratory animal veterinarian and Founder and Program Director of BRAD Follow us on Twitter! Facebook! Instagram! https://twitter.com/thelabratchat https://www.facebook.com/labratchat https://www.instagram.com/thelabratchat In this episode of Lab Rat Chat, Danielle and I had a chance to catch up with Dr. Logan France to talk all about Biomedical Research Awareness Day (BRAD), officially planned for September 17, 2020. If you don’t already know, BRAD is a truly amazing day that celebrates the use of animals in biomedical research that have contributed to both human and veterinary medicine. Anyone and everyone can and should celebrate BRAD and help educate and inform not only the public but also themselves on the importance of animal research. To get started, head to the BRAD webpage in the ‘Resources and Links’ section below and be sure to follow them on all their social media accounts!Topics discussed in this episode:Dr. France’s extensive background and experiences throughout her education and career.An overview of what Biomedical Research Awareness Day is and how it all started.How BRAD has grown over the years to become a worldwide celebration of laboratory animals and medical advancements.Ways to get involved and celebrate this annual tradition.Dr. France’s favorite laboratory animal and a couple of her favorite medical discoveries that have come from the use of animals in biomedical research.Notable quotes:“We also created BRAD challenges for this year…we’ve got 18 challenges for people to complete that are focused on showing support for animal research and educating others about the importance for animal research, and by participating they can earn entries for a raffle where we are giving away a bunch of neat prizes.”“The Principal Investigator (PI) for this lab was on the team of surgeons that completed the first bilateral forearm transplant at John’s Hopkins in a young man who survived a quadruple amputation after an injury in Iraq, and he lost all four limbs and was then able to have this transplant done and he now has two working arms…he’s able to do push-ups and pull-ups.”Sign up for the Lab Rat Chat newsletter!https://www.amprogress.org/raising-voices/lab-rat-chat/Resources & Links:BRAD's Webpage (https://www.bradglobal.org/)BRAD’s Facebook (https://www.facebook.com/BRADGlobal/)BRAD’s Instagram (https://www.instagram.com/brad_global/)BRAD’s Twitter (https://twitter.com/amp_brad)Americans for Medical Progress (https://www.amprogress.org/) All Lab Rat Chat episodes are edited by Audionauts: https://audionauts.pro/
“Life is too short to play vacation roulette”. Brad Handler and his brother Brent are vacation entrepreneurs who incorporate membership and subscription into their luxury travel service, Inspirato. Brad joins Robbie to discuss the importance of “celebrating failure” when innovating, how a strategic approach to real estate and data give Inspirato a unique advantage, and the power of a “people-as-a-service” structure to create strong member relationships. Highlights from this episode: 2:08 – Brad introduces Inspirato’s affordable business model 5: 49 – Brad explains the two travel products and services offered: Inspirato Membership, and Inspirato Pass 10:04 – Hospitality vs. real estate in the vacation business, why Brad chose to focus on hospitality, and the importance of specialization in a company 11:03 – Brad and Robbie discuss subscription vs membership business models 12:25 – Inspirato’s forever promise, and why a membership mindset is so important 14:03 – Brad highlights the importance of planning for success in the entrepreneurial world 16:07 – How Inspirato uses technology to pull ahead of its competitors 16:65 – Brad and Robbie get into the “nitty-gritty” of Inspirato’s business model, and talk about Robbie’s 7 steps for optimizing subscription business models 18:45 – Brad introduces his philosophy of “celebrating failure” to promote innovation 21:03 – Inspirato’s most important metrics, and how data collection can transform and improve customer experience 26:30 – Brad and Robbie discuss Inspirato’s key to lasting members: a personalized onboarding process 31:08 – Why Inspirato has decided not to make any services “free” 32:31 – How Inspirato is structured for profitability 34:12 – Brad and Robbie talk about the importance of customer satisfaction and success 37:01 – Brad and Robbie discuss how human relationships are a part of Inspirato’s success 37:55 – Brad offers advice to aspiring entrepreneurs and explains why passion is an indispensable asset 39:40 – Brad shares his tips for working alongside family, and how he and his brother have grown to be so successful together 41:58 – Robbie puts Brad through a round of rapid-fire questions Brad’s Bio: Brad Handler is an entrepreneur redefining the luxury travel industry. Brad began his career first as an engineer at Apple, then as an attorney at a top Silicon Valley law firm, and then at eBay as their first in-house counsel from 1997 to 2001. But he is best known for his innovation in the world of destination travel clubs. In 2002 Brad founded Exclusive Resorts with his brother Brent and served as the company’s CEO and chairman. They have since gone on to create Inspirato, a vacation service providing personalized, high-end travel experiences. Brad earned a bachelor’s degrees from the University of Pennsylvania, and a JD from the University of Virginia School of Law. Links: Brad’s LinkedIn : https://www.linkedin.com/in/brad-handler-8757a/ Inspirato’s website : https://www.inspirato.com/ Brad’s first company, Exclusive Resorts : https://www.linkedin.com/company/exclusive-resorts/
Again considering the evidence that needs technical enhancements to analyze, we look at the variety of microspherules that have been recovered from 18 sites across four continents, and the graphs that show great abundances of the proxies, many of which have been shaped at over 3000 degrees, peaking right along with the YDB. Tangential discussions address the recurrence of the Phi ratio in measurements of distance and time, the ancient models of temporal change that modern science is now aligning with, the quantifying of “planetary-scale movement of water”, and cratering effects on the YDB depositions. Support Randall Carlson's efforts to discover and share pivotal paradigm-shifting information! Improve the quality of the podcast and future videos. Allow him more time for his research into the many scientific journals, books, and his expeditions into the field, as he continues to decipher the clues that explain the mysteries of our past, and prepare us for the future... Donate to this work thru his Patreon subscription/membership site, and receive special perks: https://patreon.com/RandallCarlson Or make a one-time donation thru PayPal, credit/debit card or other account here: https://www.paypal.com/cgi-bin/webscr... Podcast: http://kosmographia.com (coming soon: RandallCarlson.com) Branch out to all things Randall at: http://RandallCarlson.net Scablands Sept/Oct REXpedition with Grimerica: http://ContactattheCabin.com/Carlson (email to be added to tour alternates/waiting list: Darren@grimerica.com) email: Kosmographia1618@gmail.com Full listing of scientific papers about the Younger Dryas Impact Hypothesis: https://cosmictusk.com Kosmographia logo and design animation by Brothers of the Serpent. Check out their podcast: http://www.BrothersoftheSerpent.com/ Theme music by Fifty Dollar Dynasty: http://www.FiftyDollarDynasty.net/ Video recording, editing and publishing by Bradley Young with YSI Productions LLC (copyrights), with audio mastered by Kyle Allen. LINKS: Brad's b/g: https://www.jpl.nasa.gov/spaceimages/... Cades Cove: https://smokymountains.com/park/cades... Ted Bunch paper: https://www.pnas.org/content/110/23/E...
Brad talks about an assortment of interesting concepts, including: Fasting (and not exercising at all) to beat out a cold. The nuance of the "S" pattern in the swim stroke and, while technically accurate, might mess up yo' head like a technical golf swing tip. The difference between improving your MAF performance time versus improving your MAF endurance (not slowing down as much over the course of the test); being chill about your MAF number and setting beeper 5 beats below MAF to take corrective action before you exceed; Doing a 180 mi ride after a 24 hour fast and consuming no food calories for 18 hours of the ride. And the critical difference between the popular training concept of HIIT (high-intensity interval training), and the evolved strategy of HIRT (high-intensity repeat training). Brad was first exposed to this concept by noted MMA trainer Joel Jamieson and it has greatly improved his performance and recovery from sprint workouts. HIIT = extra stress, fatigue and recovery time. HIRT = high-quality performance and less stress cost. Listen to the show and you might get some fantastic tips to optimize your training, particularly with the high-intensity stuff endurance athletes often mess up. What are we learning about recovery and general fitness, training, and diet? [00:02:55] From Paris comes this question: How is the best way to attack a cold? [00:11:51] Should we change our MAF heart rate every year? Honoring the MAF heart rate is extremely important. [00:17:15] How many miles do we need to do accurate measuring the MAF test? [00:19:58] David asks about the "S" strokes while swimming. David talks about his success when adapting to Keto/primal way of eating. [00:23:12] After training in a fasted state, is there any difference in fat adaptation in burning body fat vs. dietary fat? [00:29:03] Carl, a Norwegian living in the Middle East, says as I am relaxing my training I am putting a lower heart rate in thereby working to build the aerobic system. [00:32:07] Josh is an amateur bicycler is wondering about high intensity workouts or is it better to stick with mostly aerobic endurance training? (HIT and HIRT training) (high intensity and high intensity repeat training) [00:34:24] Zach from Arkansas is asking about his glucose readings. If glucose is high, it indicates that the fight or flight response has been triggered. [00:45:17] LINKS: Brad’s podcast (how to swim faster) Brad’s podcast (How to run faster) Dr. Cate Shannahan Michellie Jones Kelly Starrett Brian MacKenzie: Get Over yourself podcast Light Pollution Map Periodization Training Alert: Primal Endurance shows are soon moving to publish on the Primal Blueprint podcast main channel. Be sure to subscribe to the Primal Blueprint podcast and get regularly published Primal Endurance shows along with all the other great content at the PB Podcast channel. All existing Primal Endurance shows will be available on this podcast channel for eternity; you'll just have to switch over to enjoy new shows.
Brad Wayland may be the only QLB broker that was asked to join our team. Others amy dispute that, but they were not interviewed today, so they don't have a voice! Brad has been with Quiet Light Brokerage for less than a year now, and has already established himself as an honest, hardworking and driven entrepreneur and broker. Prior to joining Quiet Light, Brad spent his time focused on SEO for a custom t-shirt firm (Blue Cotton) where he is a partner. From there Brad built a portfolio of content & affiliate sites and eventually sold them to a private equity firm in 2015. In all, Brad completed 30 transactions between 2010 and 2016. Mostly as a buyer, with four sold. Brad learned quickly how to find the right opportunities and work out a deal that made sense for both the seller and himself. And he gained a reputation as the person to sell to, where sellers reached out to him to sell their business. Episode Highlights: [3:22] Who is Brad Wayland? [8:10] Why is the custom t-shirt business the most difficult ecommerce niche? [8:40] Buying and building a portfolio of content sites. [11:15] Wall street style negotiations, or nice guy everyone is happy? [11:45] Name dropping. Yep, Brad met Warren Buffett. [13:50] How to implement economies of scale. [14:45] Outsourcing and keeping things simple, streamlined and with little effort. [16:10] How Brad set up the corporate structure(s). [17:00] How to work with investors and set up a win/win. [19:40] Why having investors can turn pretty uncomfortable, quickly. [20:30] Brad's recommendation on deal structure for investors. [23:10] What interest rate do you pay investors? [23:30] How the multiple of SDE changes with larger net numbers. [27:15] Brad's view of PE monies and what's happening in the industry [28:40] Google “freshness” is critical to long term content portfolio success. [29:50] Content multiples are strong, the nich is hot and buyers are in abundance. [30:30] QLB closes a content site for just under $9,000,000 [32:30] Bryan @ QLB has a supplement business under LOI for $18,000,000. [33:55] The worst conversations we have as brokers are… [35:35] Near death accident: Wayland Falls – the newly named mountain in North Carolina. Transcription: Joe: So Mark the more we bring on brokers here at Quiet Light the less I feel like I've achieved anything in my life. I think you and I are just a couple of slackers compared to the people that have joined the company. Mark: You know I feel the exact same way. We were at the capitalism.com just a few weeks ago and I was standing next to Walker, you know the last picture he sent me was of him in the lineup with Bill Nye the Science Guy right next to him. And he's casually mentioning over a dinner about the different documentaries he's been a part of and all that right? But it goes for every single person on the team. Amanda, when we were talking to her there and I was just consistently feeling like boy I need to get my butt in gear. Joe: Yeah I don't try to have in-depth conversations with Amanda about business because I just feel stupid. Mark: Right, I mean she just starts going off and you're like oh okay I … everything I thought I knew yeah it could pale as in comparison. Brad though is one of those guys and I remember the first time we did a companywide call; we do this once in a while with Quiet Light Brokerage because we're all over the world. All over the country but all over the world and so I don't know maybe once a quarter we have a companywide Zoom conference call where we can see everybody and there was Brad on top … in his office overlooking his factory floor. And I think everyone was just kind of like oh this guy has actually done and accomplished some real things. Joe: Yeah Jason was calling from his kitchen. Amanda was calling from a car. Chuck was from home. I was from home. You, of course, have to get out of your house because you have got a basketball team and a half in your house … well, maybe not that much I exaggerated. I love to exaggerate about the number of kids you have by the way. Mark: Hey it changed since the last time by the way. We've had like four more kids. It's attractive to … you know and it's hard to- Joe: Completely different podcast right there. Mark: But Brad was somewhere in the world. We have no idea. I think he was in Cuba or Costa Rica or something. Joe: Oh right he's always somewhere else, some other exotic location. But yeah Brad is an impressive guy. A very low key but man he's sharp. He talks about his history, talks about what he did at the Blue Cotton T-shirt company. It takes 22 hands to make one t-shirt. It gets touched 22 two times but he stepped in, focused on SEO, and that company blew up after a couple years of him being there. But that's not really what the podcast is about. It's about him and his experience but I'd really focused in on his content portfolio. At one point while running … or while being a partner at blue cotton he built a small little multimillion dollar content portfolio on the side and eventually sold it. And he outsourced everything. He had a reasonably low workload and he used initially other people's money. You have to listen to find out whose money he used. It's kind of interesting and fun but he did very well. And he talks about that approach and I think it's something that any listener can get something out of it in terms of whether they're building their own portfolio of physical products companies, drop ship companies, SaaS companies, or content companies. And of course get to know Brad along the way as well which is kind of the purpose of the podcast. But I think there's so much more to it than just getting to know Brad Wayland. Mark: Yeah I think one of the things I love about this company is it seems like everybody that we bring on just seems to up the ante as far as their qualifications. I mean two or three years from now we're going to have Elon Musk asking us for a job. Joe: Okay, got to be very sad for all the investors of Tesla, sorry folks. Mark: I don't know maybe they'll kick him up and who knows. All right enough of me talking, enough of you talking, let's listen to Brad. Joe: Hey folks it's Joe at Quiet Light Brokerage and today we have one of our very own on the podcast with us. Now don't get bored he actually has a life time of entrepreneurial experience. He's bought and sold many businesses. He's kind of a big deal. I think he bought and sold more than I have for sure; probably more than most of us. His name is Brad, most of you folks listening know who he is. Brad Wayland welcome to the Quiet Light Podcast. Brad: Hey Joe thanks for having me on. Joe: How are you doing? Brad: I'm doing well. Joe: Are you ready to tell all of these people everything about you? Brad: I'm ready to tell them but I would contest your point that I'm kind of a big deal. In fact, I was on another podcast with Chris Guthrie that you had on the Quiet Light Podcast a couple of months ago and several years ago. He did an intro and he said most of you probably don't know Brad Wayland. He's what I call a silent baller. Am I right? All right well- Joe: He subscribes to HBO there. Brad: Yeah I would call myself pretty well unknown. But I have had a lot of experience and I hope that I can share some things today that will help our listeners. Joe: Well you are humble. There is that and you're part of the Quiet Light team because of that vast amount of experience that you do have. And you're one of the few … actually, maybe the only one where Mark actually said “hey maybe you should do this” versus the rest of us which reached out to Mark and said “hey can we do this?” that's right isn't it, Mark asked you to join the team? Brad: Well there's different versions of that story but I specifically remember that I asked Mark. I knew Chuck from the buying and selling world so I kind of made a joke at Mark about [inaudible 00:06:41.6] Chuck on I guess if things don't go well on the buying and selling world you might end up doing some brokering. And he was like I think you might be interested in doing some brokering with Quiet Light and that's where the conversation kind of started. And then over about a six month period he kind of showed me the Quiet Light way and I started getting more and more interested. And I really enjoyed my time at Quiet Light so far, it's good for people. And really every day when we get on the phone calls with buyers and sellers I'm just blown away by how impressed they are with the team we have at Quiet Light. Just the knowledge is there, its entrepreneurs. I tell everybody every day, its entrepreneur led. These are people that have bought, sold, built, operated in through hard times so I really do enjoy it. And I think brokers sometimes have like a little bit of a stigma attached to them. And I think that we are kind of definitely leading the way in kind of changing that. Because I find that people really look at Quiet Light as a breath of fresh air. Joe: Yeah I would have to agree. I was just at Brand Builder Summit down at Austin and really for the first time in a long time, I mean I started in 2012 the broker stigma had an icky feel to it. You and I have been self-employed for years … decades probably and people are starting to reach out to brokers for the experience and expertise that we do have. So it's good but let's talk about your experience and expertise. Who the heck are you? Tell us about your entrepreneurial history and when you started? Kind of how many things you bought so on and so forth. Brad: I started having some interest in the internet world around 2003 and I had graduated from college with a finance degree and was working as an accountant for a publicly traded company. And I really hated the work and actually thought you know what I'm going to get fired from this job before I can find another job because I felt like I was doing such a poor job. I just wasn't really built for the check in to your cubicle at 8 AM and checks out at 5 PM. I needed something a little more challenging for me and maybe a little less structured. And so I was thinking I would go into financial planning because I had a degree in it and had an offer. And a couple of friends of mine said “Hey would you like to come on and work on some business development for us in our t-shirt company?” And they had just crossed a million in sales and they have launched a website and it's called Blue Cotton. And so I came on and quickly I became enamored with search engine optimization and spent a lot of time trying to figure it out. And honestly I fumbled it around like four years and even to the point where I think they thought does this guy have any idea what he's doing at all? But around 2005, I started realizing what we needed to do and that was rebuild the site. It had not been built where it could really ever rank the way that certain things were structured and basically the site was just a giant image. So we rebuilt it. It took two years to rebuild it and when we launched it we were on the front page of Gizmodo within 24 hours from just people finding it. And back then there was- Joe: Gizmodo, what the heck is Gizmodo? Brad: It's a popular tech blog. I'm sure you probably heard of it. Joe: Clearly I haven't, so thank you. Brad: Well it crashed the site. And so that first day we launched it [inaudible 00:10:02.2] spent two years working on this project, it's never going to do anything. And that morning we got a phone call from the developers, our phones are ringing off the hook and they said something's going on. There's tons of traffic on the site. Back then you didn't even have Google analytics. We were paying for index tools back then. And so they … Gizmodo crashed the site, we had something like five million people trying to get to the site and it couldn't happen. Joe: Wow. Brad: You know it was just some crazy situation and there was no social media. So a lot of the traffic back then went through these popular blogs. That's how people … they have their RSS readers on their desktop and they would go through and read their articles and stuff. So they did that and then we had built a design studio where people would create their t-shirts in Flash. And a month later Adobe awarded us the site of the day which didn't crash site but it gave us a page rank 9 of 10 link from Adobe's website. Joe: Wow. Brad: Adobe was the most … at the time Adobe was the most went to website in the world. And the combination of Gizmodo … well because of Acrobat and I mean think of all the click here is that you have for Flash, for PDF reader, for all those things. It had tons of links coming in. And so the combination of those two things propelled us and we went on a crazy tier of growth. It grew up 50% a year for nine years on average. Joe: Woah, we'll let the listeners do the math on that unless you're going to tell us. 50% percent a year for nine years and you wouldn't want to know. Brad: Well we went … we grew from … I mean we were small. We were like a million dollars in sales but that ride took us from like, it probably took us to about seven million. I still own my equity in that company. I didn't start that way. We kind of after the web kind of took over the two owners came to me and said hey 85% of our revenue is coming through this thing you've helped us work on so we need to come up with an arrangement here. So we ended up doing that in 2008 and today Blue Cotton is still a thriving business. It's got … we're, I would call us a medium sized business now. We'll be considered a low eight figure business in terms of revenue. We've got 125 employees, 110,000 square feet of production capabilities which one I'm using all of that now. We use about 55,000 [inaudible 00:12:27.3]. So I did that and just to kind of quickly summarize that when you're in the custom t-shirt world you are making money in the most difficult way possible. A custom t-shirt has to be touched by about 20 people before it goes out the door. And if you order one for your family reunion then it's got Joe Valley's Family Reunion 2018, it's time sensitive. You've got a specific idea and you don't want to be the guy that ordered them and your family says “Man, Joe these are awful. You did a terrible job designing them.” So there's a lot of anxiety in the purchase and so I became pretty interested in content. And around 2010 a friend of mine who was … is a pretty big name in the vector space, like image vectors, he was looking at a blog for sale and it was on Flippa. And he … it was it was a $50,000 purchase price and he said you know what it's only worth 25 grand to me in high five. Man, that thing has content and ads like that's the most amazing business model I've ever seen. You don't have to do anything. Joe: Especially compared to 22 hands per t-shirt. Brad: Right. So I ended up buying that site for $50,000. And that started a new trajectory for me. From 2010 I started getting heavily involved into content and affiliate and just bought and sold a lot of stuff from 2010 and 2015. 2015 I divested a lot of it up to private equity but the- Joe: Can you ballpark how many you bought and sold in that time period? Brad: Yeah so I did 30 transactions between 2010 and 2016 and most of it was buying. I had basically four sales everything else was purchase. I kind of quickly … the space was the web design space so the blog that I bought … economy was kind of in the tank in 2010 and so the blog that I bought I quickly made my money back on it. It's a $50,000 purchase and I made the money back in like 10 months. And I thought this is like too good to be true. So I started kind of keeping my eyes open for opportunities and found another one that was for sale and overpaid for it compared to what I had done. So I paid 72,000 for the second one and it was starting on that same trajectory but after those first two, economy was really not doing well and I started having people reach out to me. And so I had a guy reach out and say hey I hear you're the guy that buys web design sites, you've bought this one and this one would you want to buy mine while I was tapped down on cash. I had spent all my kind of extra money that I had to kind of do something like that with and so I told him you know what I'll give you about 80% of what you made in the last year but that's the best I can do and I can do it today. Joe: And they said? Brad: And he said I'll take it. Joe: So let's talk about that on … just for a moment because you've got experience, I mean you bought 30 businesses, 30 transactions over the last several years. Was your process New York Wall Street walls to the wall top negotiating or was it nice guy that really likes you and you built a relationship and you made it work both in the end? Brad: I'm probably me there. I'm a quick decision maker. When I was in … when I graduated from college I had the opportunity to meet Warren Buffet at a finance event that went on in my hometown here at Bowling Green. And Warren Buffet said that he plays bridge, and he drinks diet Coke, and he takes 13 phone calls a day, and he doesn't have a computer in his office and one of the questions was how do you evaluate companies? He had bought Fruit Of The Loom which is why he was in town and they said how do you evaluate it? And he said honestly I don't spend a lot of time on it. I go with my gut. I look at the few things that I think I have but I usually make a decision within a matter of hours about whether or not I want to buy something, the price, everything which is not the way M&A is done. Joe: Wow. Brad: I know. He's a great capitalist in terms of what he does and that's not me. So I'm not trying to embarrass Warren Buffet but there is one element that is like me and that is I don't waste time. I like to put deals together. I'm not very patient. And that kind of benefited me in the buying and selling world. So I did things very unconventional. Like my transactions, I would never use escrow. I would try to do it as fast as possible, meet them in person, come up with an arrangement of I'm going to wire half here and then you're going to transfer this. Or I'm going to wire it all you're going to transfer these things at the same time. I just did a lot of things that weren't kind of the norms because I'm just not very patient. I kind of wanted to get my hands on it that second. I didn't want to wait 60 days for things to pan out. Joe: So no long drawn out contract negotiations on asset purchase agreements or SBA deals anything like that? Brad: No. Joe: Pretty simple. Brad: And I would say that I focused less on making sure I got this exact price that I wanted at that exact multiple that I wanted. And I focused more on trying to find things that I knew I could immediately do something with. When I got into the design space I don't know anything about design. In Blue Cotton, we have nine designers that work there. I don't know anything about it. I don't know anything about web design really. I know I can tell you some names of like what post would be like but I know nothing. If you put me inside one of those Adobe programs I'm totally lost, I know nothing about it. But what I did learn pretty quickly is that there are some economies of scale to having things that are alike each other. And so when I had one blog and an advertiser would come through it was like what would happen if I had five of these blogs? Or what I could do is I could leverage the advertiser for five times the amount and have the same amount of contact. And so I did a lot of that and I did it on the affiliate side. You know I couldn't negotiate better affiliate deals for my company because I would say well here's all the traffic I have in total and they would look at me and be like oh well if you've got that much then we want to do this size e-mail send or we want to do this size add by and so I started to feel that … and a lot of the … so about 15 of my 26 purchases were in the design space. Joe: And did you have writers that were consistently focused on the design space, outsource VA's, or did you do it all yourself? Brad: Yeah so in the design space there's a lot of writers available. You go to some of the popular sites like Smashing Mag or some of these other big names. You'll see a new name every day. And so I again I kind of always try to structure things in a way where I didn't have to spend a whole lot of time on them. So you know one of the things that I did is I found writers that were okay at being paid once a month because I didn't want to be jumping into PayPal 15 times a month to pay writers. So I found writers that could go across several sites that wanted to do like a substantial amount of work. And so I'd have four or five of them and then at the end of the month, I would just one time pay everybody for all their posts. I found people that knew what I wanted instead of me having to review every single post I found people and I was like okay you did these three posts for me this is exactly what I want, go down that road. Some of them would send me like here's what I'm thinking about doing this month, some of them were just like I know what he wants and they would just do it. And I just always try to streamline things to a … the most hands off as possible. I did not want to hire people to support the network. I didn't want to … I wanted to keep it very like the opposite of the teacher business. I wanted it to be something that I could do a lot with a little time. Joe: Did you put all 30 of the properties or 26 when you sold four off, did you put them all in one LOC did you have them separate? How did that work out? Brad: Well I had to … we hadn't gotten into how I built the portfolio so I will tell you that I quickly ran out of my own cash and had to start looking for help. So I did end up having three different LOCs total and that was because of the way I had to go find capital for the deals. Joe: Okay. Brad: And then I kind of got tired of that and so I basically rolled all of those partners up and blown and got them out and took everything over 100%. And you know the thing is when you're … there's guys that it was their pockets that are out there raising money and I had a conversation with one of our … someone who's buying a property from us yesterday about it. When you're trying to raise money from people instead of going out and asking for everything you think they could possibly muster up one of the best ways to convince people that you give them good returns on their money is to do something good with some … with a small amount of money, something that you know is not a big deal to them. And I didn't really do that on purpose. It's just that my deal started out kind of small. I started around this $50,000 range and by the time I was done I wasn't interested in $50,000 transactions. I didn't do anything that was all that large but I did a couple of three hundreds. I did two $500,000 transactions. And the thing about those transactions is I put that money together in a few days and it wasn't coming out of my bank account. So I had people that believed in what I was doing and I could literally pick up a fund and say hey I've got this opportunity and they would say I'm in. Joe: For those that are listening that have portfolio folks that might do that but for those folks that are investing that haven't ever done it before are they getting equity or are they getting return on investment and how quickly do you start paying them back? Brad: Yes. So the way that I was kind of pitched it I didn't have anybody that I was connected to that was like used to investing in tech … so I'm talking about people that have some extra income or extra savings but they're not people that were like highly technical. So, my parents, you know the first people I went to were my parents and I said “Hey would you guys want to invest a little bit of your money into an idea?” And they said, “Sure, what's the terms?” Well, my terms were terrible for me in my opinion. I said well if you'll put up the money I'll give you 50%. That's where I started. Joe: Oh. Brad: And I talked to someone yesterday he said that that was absolutely ridiculous. They are like you gave them 50%? I was like well I didn't have … I wasn't going to be able to buy it [inaudible 00:22:40.7]. Joe: They could praise you so that … you know they ultimately lost money on the flunk transaction called Brad Wayland. Brad: Still that's true. There are some things in our past, there's some car situations and things like that but it definitely cost them some money and a hard day. But I started with them and … but I became concerned also about … oh wait a second, they're willing to put a lot into this after we started going. They're willing to put more into this and I started thinking I don't really want to be responsible for my own livelihood and know that I could potentially tank theirs. Joe: Right. Brad: So I started to get kind of concerned about that. And they didn't have unlimited funds anyway. But around that time I started looking to partner with other folks and I partnered with some people that I didn't know as well as my parents. So people that had told me like hey I want to get in and my relative over here is willing to invest in me. So I did that kind of deal and I became pretty uncomfortable with those pretty quick. And the reason why is because when you're working with your parents or if you're working with a close friend you kind of know we're not going to end up in a courtroom somewhere. Joe: Right. Brad: You know that that's not going to happen. You know now you could ruin your relationship or you could have that little mark on your relationship where you're like well remember that time when I lost like $400,000 of your money? Sorry about that. You know like that's not a good situation. But I started getting uncomfortable with having partners at all in the space when I took on partners I didn't know. Joe: So how did you determine … you know once you've got beyond that experimental stage and your relatives and friends of relatives and giving them too much, what would you recommend to somebody that's listening that wants to build a portfolio of sites? Is getting money from people are not used to investing? What would you say? Look if I were to do it all over again with what I know I'd probably offer them X, Y, Z, and pay them how often? Can you summarize what you know? Brad: Yeah. So if I could do it all over again I probably would do it the same way. I understand that giving up 50% sounds like … I don't know if that sounds like a lot or not. One guy I talked to yesterday said yeah it sounds like a lot. It probably was a lot. They weren't doing anything. And I was … you asked a minute ago were they getting paid? If I took a check they got a check. And I was looking for cash flow because I wanted to build up and be able to go buy more and do things. So I wanted to realize real gains and kind of do something with them. So I would give a lot early but I would structure the agreements to where you control the situation. And that is one thing I did. I just … when you have all the knowledge and the other side doesn't really have an opinion, they're like hey I don't know really know what you're doing with the money over there. I just know that you're operating these websites out here and you're making us money. When you have that kind of arrangement those people are more willing to say well you tell us what the investment is going to look like? And so from my perspective I kind of went down the road of just saying look I want to … I still want to pay you your money but I don't want to have partners any more for various reasons. Like I want to structure this in such a way that makes sure that you get your return but also make sure that I benefit from it in the way that I think I should long term. And so I'd like to roll out … basically, I bought them out. I just came up with a structure and said this is how I would value the properties and I can [inaudible 00:25:59.2] the properties to pay this off. And so I rolled everything out into basically a Seller Finance note and I was able to get it done in 20, 30 days. As opposed to an SBA loan or trying to go out and raise … when you do a situation like that where people are giving you their cash and you're dealing with multiple investors, if you are able to call the shots then when you're ready for that change you can do it very quickly and efficiently. Joe: How many different investors did you have at that time where you had to get them out? Brad: So I only had really three people that had invested at that time but at the same time I was looking to buy more. So when I rolled it out into a loan I actually brought on three new investors but I brought them on as just debt. Joe: Got you, okay then you paid them a higher than normal interest rate. Brad: I did. So it depends on who it was but my interest rates were 6 to 9% on the deals that I did. Joe: Okay. Brad: So it just depends on who it was. And I never really nickeled and dimed people over the interest rate, I try to find people that I thought would be able, that would trust that I would do the right thing with the money and [inaudible 00:27:07.6] plus trying to get the exact interest rate. Joe: Let's talk about for those listening thinking about rolling up different properties into a portfolio. Let's talk about multiples and returns on investment. You know we talk all the time about a business that's doing 100,000 that's five years old with one employee is worth a certain multiple but an equal business with one employee and work load that same age that's doing a million in discretionary earnings not only is it worth 10 times more in terms of numbers but it's also that multiple goes up right? So instead of two and a half to three and a half times in terms of value, the multiple because of the size and breadth of the business that multiple might jump to four or five times. Did you find the same thing to be true when you rolled up essentially 30 small content sites, 30 small blogs into one portfolio and sold off to a private equity firm where they pay a much larger multiple? Brad: Yeah okay. So … just so you know the private equity firm that I sold it out to I sold it at four and a half multiple. So just to kind of … that was a high multiple, I was very pleased with the transaction. Joe: Okay. Brad: So in my sale, I definitely saw an increased multiple. Okay, so from my perspective I did transactions that were … I did a lot of them in the 50,000 range and then as I got further down the road I did a lot of 125, 300, a couple of 500s. And here's what I found from my perspective, the properties in the … at least in the web design blog space that we're selling for more were higher quality properties. So where we deal with every day like we're talking to someone who's selling on Amazon, we could find someone who's selling on Amazon that's doing $50,000 a year in discretionary earnings, it's got … doing everything but they're in a small category. Whereas you could find someone who's doing a million dollars in discretionary earnings that's doing everything perfect as well but they're in a broader category. So we would see that where it's like hey they're both doing great they're … you know but they just happen to make less. In the design blog space, it wasn't so much like that. It was like if you're doing great then you are bigger and you are earning more. And so they did command higher multiples. I don't know off the top of my head I know one of my 500,000 transactions was a two and a half multiple and … but I know that one of my $300,000 transactions was a three point maybe one or two. Joe: And you talked about when you purchased it. Brad: When I purchased; yeah. So [inaudible 00:29:46.2] a lot of that. Joe: When you sold it was all lumped together and one multiple was applied. They didn't look at the individual blogs and sites and say we'll give you this for that and this for the other one, it was all- Brad: Right and the and the private equity plays … I mean I'm sure that you've talked to people just like I have, the private equity world is … we're seeing some changes I think in the industry right now with private equity. I think there's kind of two things going on. One is private equity is scooping up a lot of sides, stripping out all of the cost out of them, and literally just let them die and because the return on the money is good even then. That's one thing that I've seen private equity doing and that's what happened with mine. It killed them off. I mean there's no way. Joe: It killed them off. Brad: Yeah but having said that, that company that bought it is thriving. So I think through the acquisition they learned some things about what they wanted to do and what they were good at. So I don't know that they would look at it as a failure because I think that if they were able to use the information to then go and build a much bigger company that's doing some pretty big things. On the other hand, I had mentioned the other way that private equity is going like we just had a transaction that closed this week that I … where you've got an operational group that is under private equity. So we see the private equity guys a lot of times, they're like hey we want five million on EBITDA. Well, we don't have a lot of sites that come our way that have got these big seller discretionary numbers. So what I think is happening in the industry right now is there are these operational groups that are saying hey we'll go deal with 10 or 15 of these things, we'll still get you your … whatever you're looking for, several million dollars in sellers discretionary earnings but we'll operate all these things underneath you and kind of keep them running. And I do think that they'll like hold on to the content and just let it die. I think that Google especially is fighting against that right now specifically. I think their Freshness algorithm has kind of taken over and kind of prevented people from being able to do that effectively. And so I don't think that strategy is advised or a good idea and I think it will go away completely. Joe: You mean in the algorithm updates or having those sites die off a lot faster if you're not doing anything? Brad: They do. They just … they track what you're doing and I've even done some experiments. So I analyzed it on a small content portfolio and I have a marketing firm that runs those forming. They basically do all the content and everything. And we have experimented and seen Google Freshness is a very real algorithm that if you fall asleep on a blog or something that has any kind of time sensitivity at all then you will pay the price and it doesn't take very long. Joe: Got you. So for anybody listening that thinks that Quiet Light is only a physical products e-commerce brokerage firm, Brad is obviously showing us that the experience that we have is pretty vast. Jason's been in the affiliate space. We've all done SaaS, affiliate, content, advertising, physical products, but Brad obviously I think probably the bulk of transactions that you've closed so far with Quiet Light as an advisor you had been in the physical product space. But you've got a tremendous amount of experience in content as well correct? Brad: Yeah but to me, the content is hard to come by. I don't know if you feel that way or not but I don't get them a lot. I did a transaction last month for a guy that I actually had bought three websites from in my buying days. And it was a really interesting dynamic because I was able to … when the buyer has been on the phone and saying can I trust this guy? I was able to say you know what I did three deals with him myself and I can tell you it went exactly like this [inaudible 00:33:21.0]. So that was kind of a neat thing. But you know he came to me and said hey I want to sell a content site and he was monetizing it through digital downloads, and not a big transaction, a couple of hundred thousand dollar transaction. And you know he said what should I expect? And I said you know what the content is pretty hot, we don't get tons and tons of content people trying to sell these days. People want to hold onto it because it's very low workload and it's very high earnings for what people are doing and they seem to be getting very good multiples for it. So we priced it out at a 3.25 multiple and we got about 96% or something of the asked within 72 hours, I think you sent me an e-mail and said both your listings this week are going to be under a lot. By the weekend you are right one was 48 hours, one was 72 hours that transaction was closed in three weeks start to finish. Joe: Yeah content is easier to do due diligence on as well. I just had a content site closed. What is … we're recording on I think Wednesday right? Brad: Yeah. Joe: So 10 days ago. Less than 10 days ago I had one sell and it's interesting I'll give you the details of it. Daily updates, hundreds of thousands of visitors to it and Google was rewarding it like crazy because of the vast amount of new content on a daily basis. And the revenue took off like a rocket. It was just under a nine million dollar transaction and a very very high multiple. Higher than yours but it was explosive growth. It was very big. A lot of … their discretionary earnings is obviously very high. So the bigger the discretionary earnings, perk of the growth that you've got there the higher the multiple as well. So content sites if you're out there listening and you've got a portfolio of them or you're an individual person running one and you think that you're hearing things that are not worth all that much, truth of the matter is that we saw lots. And there's lots of good buyers for them. Brad: And I think that's your point, you asked the question earlier. Are we seeing the multiples go up the same way? And I think across the board you just have a supply and demand issue when you get into larger sites. There's just not a lot of them available and we're seeing that our buyers are ready to go on larger transactions. You just don't get as many large transactions to come by. And the example that you gave, I'm pretty sure you had competing offers on that deal. Joe: I did. I had three offers and they kept … they update each other and grew it up. Bryan- Brad: Three offers on a nine million dollar property, that's something. Joe: Yeah. Bryan's got the physical products business; its nutritional supplements. It was listed at 15 million and is under contract at higher than that because there were multiple offers on it. So don't be afraid. I hear people tell me look I think I should sell before it gets too big because there's not going to be as many buyers out there. That's not what I'm finding. It's not the case. Would you agree that there's a ton of money out there for the right business? If it's a good quality business it's going to last. Brad: Well it will sound very counterproductive to what we're trying to do at Quiet Light but every week I talk to people on the phone and I just basically tell them if you've got the willingness to keep working on your business you should not sell. I mean you just shouldn't because you should grow it as big as you can. Because it's not easy to build a business that does what your business is doing. Whatever it is, anyone that we're talking to is having some level of success because they're talking about selling and they know they've got cash flow and things like that. And I just always tell them if you're done let's go. If you're ready to be done or you've got other plans or you want to travel or you want to do this or that or you want to … you've got a new venture that you're thinking about sure let's list it. Let's get it done. But if you've got the willingness to keep going then we're here when you're ready but honestly keep going. Go as far as you can take it. Joe: And Mark calls that reckless honesty because it's not necessarily in our best interest but it's what we all do. He did it for me when I sold back in 2010. The difference I'll tell you now for those that are thinking they're emotionally tired and done really you've got to sort of tap yourself in the chest and say do I have the heart? Brad: Yeah. Joe: Because the worst conversations I've had are when I say look, you want X value, your business realistically is only worth Y. If you hang on another 12 months and you reinvest your energies, you set some goals, you get that traffic back up, and you get that revenue going again at a higher level you'll get Y but it's going to take 12 months. The worst conversations I have are when they come back to me in 12 months and say you know I didn't do any of it. The revenue has gone down 20%, can I still get the X you talked about? And the answer is no because they didn't have the heart. Those were the worst conversations. Brad: Right. Joe: So always, I tell people tap in my chest if you've got a heart do it. But like you say, if you're emotionally done; if you're ready we're ready. I think some people … I've been doing this six years as you know and occasionally we tell people look it's in your best interest to hold off. Sometimes they'll interpret that as we don't want to list their business. That's not the case at all. Brad: Yeah not. Joe: When they're ready, we will do it. We'll get that buyer. And just from the few examples that we've talked about, there are buyers and situations where we get it under contract very very quickly. Listen Brad we are running short on time you shared a lot of information here that I think will give people good insight into you into building a portfolio of either content businesses or any businesses the way that they can sort of piece it together the way you did and then exiting which is fantastic. I do want to talk about one thing briefly though. Personal in nature if you don't mind, can we? I won't go too far I promise but say yes. Brad: Yes. Joe: Okay. So I understand you went hiking in North Carolina recently and they're renaming a mountain after you. Brad: Yeah. Joe: Do you … what happened there? Brad: Well my wife and I have five boys from range two to 11. So we're pretty busy living life. And for our 16th anniversary, we decided to go to Asheville North Carolina, leave the kids at home. My parents came to town to take care of them and we went to Catawba Falls … which you can Google it. There has been many fatal accidents there. In fact, there's been a fatal accident there since I left. Pisgah National Forest has many accidents from what I've come to learn. But we were hiking up a trail at Catawba Falls and then we entered a closed section of the trail. I didn't know it was a ropes kind of situation so we're climbing up ropes and going up a rocky kind of cliff. Joe: Let me just clarify for the attorneys out there that's thinking they can help you. You entered a closed section of the trail; closed. Brad: I didn't know. Here's the thing, I've got some lawyer friends that have reached out to me about it and here's the other thing the Pisgah National Forest is owned by the US government. So if you decide that you want to sue them just know that the US government does not take lawsuits kindly. And they take zero liability. So I had friends reach out to me and say you need to pursue this and then I was like I was in the Pisgah National Forest and they're like no, that's not going to work. You're going to lose that. But basically, it depends on the state. North Carolina does not have very friendly laws for stuff like that anyway. It's one of the least friendly states for that. But I hiked up, I saw a beautiful waterfall … actually and filmed in the movie The Hunger Games and that's why we wanted to go up and see it. So we went up there, saw the waterfall, we needed to kind of get a move on it because we had hiked a lot longer than we had expected so we're moving very quickly on the way down. Joe: You and your wife and kids or just you and your wife? Brad: No just me and my wife. The kids were at home. I vacated the ropes for a minute, I don't … I saw a path; it seemed like a reasonable thing to do. It was only going to be like 10 ft. and honestly I don't remember anything after that. I fell 40 ft. down a very rocky slope and I don't remember anything until the paramedics and the firemen were there. They tried to life like me up they couldn't do it. And I broke my arm, dislocated my shoulder, collapsed my lung, I had deep bruises and things like that. I did not have a concussion surprisingly. Joe: You got to thank God. Brad: Three and a half hours to get … yeah, I did. It took them to three and a half hours to get me out in to the hospital. Joe: Wow. Brad: And anyway thank God it was just a lucky situation, very scary for my wife. She was talking to me for a long time without me really knowing what was going on. For 45 minutes she thought she's lost his mind. Joe: Well the first thing I think we all did a Quiet Light was you know thankfully you're okay and we were doing little prayers for you and all that stuff. And then we start like man that guy is just not so bright going on the closed trails. For everybody listening, if anybody is foolish enough to do what Brad did, we bought him the inflatable … what do they call it, the inflatable? Brad: They're like these big bubbles that you get inside with your family. Joe: We bought Brad a bunch of those and I started a petition here in North Carolina to change Catawba Falls to Wayland Falls but nobody listened. Nobody listened at all. Brad: Unfortunately. Joe: I've been there and next time I go again I'm not going on the closed trails I don't think but. Brad: You may not know where the closed trails are. I didn't know it was closed. Joe: Okay. I've been there because I know that it was like oh look that's where the Hunger Games was filmed. Brad: Yeah. Joe: I'm going to bring a sign and I'm going to drop it in there. I'm going to take a sledge hammer and put it in the ground call and Catawba Falls and take a picture for you. Brad: Yeah. Joe: See if anybody takes it out. It could be there for- Brad: It was a crazy accident and I'm thankful for all the support I got. From Quiet Light, from friends of family, it was a … I recovered very quickly. I've got a pretty gnarly scar right here that is still … I'm hoping it's going to turn the color of my skin is it looks like I got really depressed or something. Joe: He's holding up his wrist ladies and gentlemen and it looks like he decided to take his own. Brad: Tried … that's what it looks like. Joe: Is there a pin in there now? Brad: Yeah there's a play and about a dozen screws in that arm but I've got full mobility back. I'm free of therapy. I can't do pushups yet but I'm getting closer. Joe: And you did it all while we started at Quiet Light and you had listings and not a single client really knew what was going on and they … I mean it's because you worked anyway which is amazing so that's awesome. Well again Catawba Falls, I'm going to try to get it changed to Wayland Falls but let's see if that happens or not. Brad: Good luck with that. Joe: Brad, thank you. I learned a lot. Brad: Thank you. Joe: I learned a lot about you and I appreciate your time. Hopefully, everybody here has did as well and we'll keep doing what we did here at Quiet Light. Thanks, man. Brad: Okay thanks a lot for having me on. Links: Brad's LinkedIn Profile brad@quietlightbrokerage.com About Brad Wayland on QLB
The fuel for any healthy business is sales and money coming into the company. Keeping a steady flow of income is crucial, and that includes maintaining current customers and generating new ones. Today we’ll talk about the sales funnels we use to bring new clients and revenue into the business. LINKS Brad’s Epoxy Waterfall Table […] The post MFP 038: Creating a Sales Funnel appeared first on MADE FOR PROFIT.
Peter Cetera's hits, Bradam, Queen's greatest film soundtracks, the potential for throwing footballs over mountains, children of the 1910s, aspar-grass, shrimp and flexing muscle emoji, CPR talk, and legendary Anatomy Warehouse chats. LINKS: Brad and Adam mouthpieces Mussell at Anatomy Warehouse
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses end times theology and the implications on one's faith. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses annihilationism. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses salvation, specifically whether Paul understands salvation in primarily legal terms versus covenantal terms. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses atonement and the shortcomings of penal substitution theology. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg denies Molinism and discusses the logic of possibility. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Craig argues that Greg's model of reading the bible through the lens of Jesus Christ is simply Greg's way of rejecting the dictation theory of inspiration—which everyone does. Greg denies this and claims that his view of inspiration is more than simply a denial of the dictation theory of inspiration. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses what it means to say that Jesus is the full revelation of God. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Greg discusses getting life from Christ rather than the rightness of our beliefs. Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg responds to challenges by William Lane Craig from Craig's podcast "Reasonable Faith." Send Questions To: Dan: @thatdankentTwitter: @reKnewOrg Email: askgregboyd@gmail.com Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org
Greg talks about mental illness. Links: Brad's Blog Book: Seeing is Believing Website: ReKnew.org Send Questions To: Twitter: @reKnewOrg Email: askgregboyd@gmail.com Dan: @thatdanken
Brad Williams is a first-year pro triathlete living in the UK. He did his first triathlon in 2008 while serving in the Air Force in Korea. He was soon hooked. He hired a coach in 2011 and continued to progress with solid results. He earned his first prize money paycheck this year with a 6th place finish at Ironman UK. This episode chronicles his journey from beginner to professional. Links: Brad's Website @BW_Tri
*This show covers an incredibly rich and informative article on* *DrJackKruse.com* ( https://jackkruse.com/ ) *dealing with how our circadian clock affects our hormone function and all aspects of our biology. We’ll travel around the 24-hour clock and enjoy 21 different insights about hormone and metabolic function from extreme biohacker and anti-aging expert Dr. Jack Kruse.* This guy is WAY out there at the extreme edge of health and that’s what makes him someone worth checking into. I understand that he has his critics and second guessers, but he is clearly highly advanced in his thinking, scientific research and life experience as a neurosurgeon. In this episode, he shares how his life turned in 2007 when he injured his knee surgery at 357 lbs and decided to get healthy. He started studying like crazy, reading through thousands of research articles, and landed in the area that claimed, “Obesity is not the result of too many calories, not enough exercise or living a slothful existence. Obesity begins in the eye because of an altered spectrum of light.” No one understands how *artificial light is the driving force behind modern neolithic diseases tied to mitochondrial dysfunction.* That is Dr. Kruse’s sole focus now: he aims to teach people the world of quantum biology. Dr. Kruse lost 133 pounds in one year and started curing patients at his Nashville clinic to eventually develop his “Leptin Rx Reset,” *a protocol that acts as a brain surgery without ever using a blade* , completely *rewiring the hypothalamus* by aligning with our natural circadian rhythms and mastering the “timing” of our evolutionary blueprint. His findings include: * The timing of when you eat is more important than what you eat: seeing sunlight in the morning is critical, * Snacking or eating “small meals” every 2-3 hours as commonly advocated by conventional medicine all but guarantees life-long obesity. * Anyone can lose massive amounts of weight without ever counting a calorie. * Rigorous cardio exercises (like long distance running or chronic cardio routines) leads to stem cell reduction and shaves years off the end of your life. * Eating fats, which conventional medicine told us to shun, is ideal for Optimal Health. We will have to work through a ton of scientific terms and concepts, but my goal is to do my best to distill the message into *simple and actionable takeaways that can improve your health* as I go through 21 separate insights from this comprehensive article published at Dr. Jack Kruse’s longevity-focused website ( https://jackkruse.com/cold-thermogenesis-7/ ) , taking you through a 24-hour day. *First, ask yourself: How does your day begin, and how does it evolve?* Here goes the story of the modern “warm adapted” human circadian cycle. Oh yeah, Dr. Kruse is a huge cold exposure enthusiast and takes his ice baths for up to an hour! We’ll learn about how cold therapy can positively impact metabolism and health, especially for post-menopausal women who feel like they’ve been tripping out! You will hear a lot about a couple of hormones, so I want to define them right out the gate: *Leptin* , a hormone released from the fat cells located in adipose tissues, sends signals to the hypothalamus in the brain. This particular hormone helps regulate and alter long-term food intake and energy expenditure, not just from one meal to the next. *Prolactin* is most commonly known as what prompts manuf of breast milk, but has a number of other important metab functions. It also regulates behavior, the immune system, metabolism, reproductive systems, and many different bodily fluids. This makes it a crucial hormone for overall health and well-being, for both men and women. Production of prolactin is controlled by two main hormones: *dopamine and estrogen.* These hormones send a message to the pituitary gland primarily indicating whether to begin or cease the production of prolactin. Dopamine restrains the production of prolactin, while estrogen increases it. Our brain wakes up with a morning surge of *cortisol*. That is what turns our brain on at 6am. *VIP* (vasoactive intestinal peptide) helps do this in long light cycles. VIP is highest at 6am, and lowest at 6pm. *Ghrelin* is also highest in the morning. Ghrelin is a prominent hunger hormone made in the stomach that has a half-life of one hour. Ghrelin sends a signal directly to our pituitary gland and it influences our metabolism. This is why the circadian cycle in the stomach in the morning is critical to optimal health. Kruse talks about the Leptin Rx reset protocol ( https://jackkruse.com/my-leptin-prescription/ ) on his blog. You’ll hear about *leptin* a lot in this story. It’s the prominent satiety, fat-storage hormone, and its main role is to prime you for reproductive fitness — our most basic and important biological drive. When leptin signaling is efficient between the brain and digestive system, you eat an optimal amount of calories. When leptin signaling is compromised due to assorted adverse lifestyle practices, you don’t get the satiety signal and you tend to store fat rather than burn it. I say ‘signaling’ rather than ‘low and high’ because it’s more nuanced than low and high. *Melatonin* secretion increases after four hours of darkness. This allows plasma leptin to enter the hypothalamus, if you are sensitive to its receptor. But, if you are leptin-resistant, this process can no longer occur. Now, onto the 24-hour tour of our circadian rhythm: *1.* Circadian cycles for the obese are dramatically altered compared to non-obese individuals in the morning. For non-obese people, ghrelin is high when cortisol is highest in the early morning. Ghrelin drops fast when food is eaten, too. But for the obese, ghrelin is much lower than expected in the morning. Moreover, once they eat food, ghrelin will stay elevated for an extended amount of time. *This is why* *obesity is an inflammatory brain disorder causing hormonal imbalance*. This happens because of the inflammation associated with the higher leptin levels in the morning in the obese. Melatonin is known to acutely decrease ghrelin (which is great for when you want to go to sleep). *2.* At 6:45am, we will expect to see the sharpest rise in blood pressure in the entire day. This is due to many activated systems in the body getting us ready to fully supply blood to all vital areas to get us motivated to begin our day and search for food. *This period of rapid blood pressure rise is why we see so many cardiac deaths occur in early morning sleep or early wakefulness.* This happens when cortisol is highest. *3.* Sun hits the retina at daybreak, and the photic stimulus begins to shut off the secretion of melatonin from the pineal gland in the brain. Morning sunlight contains mostly IR light at daybreak and as we approach noon, UV light frequencies appear on the skin. When morning sunlight hits your retina and receptors in skin cells throughout your body, the signal travels through the optic nerve to other regions of the brain, including the pineal gland. *The light cue prompts melatonin levels to fall and serotonin and cortisol to spike within 30 minutes of waking.* Adenosine levels decrease steadily as you sleep, and are low when you awaken, increasing alertness. *The adenosine-cortisol-serotonin effect is most effective closest to dawn* , another reason to try to rise with the light of day! *4.* At 7:30AM, usually after an hour of light, melatonin is completely shut off in the brain. *5.* At 8:30AM, the gut has been awakened and peristalsis becomes more vigorous and bowel movements getting rid of yesterday’s food are very likely. This happens as protons flow to move serotonin sulfated (that means snuffed out, like a battery) by the light of the gut microbiome to get to get to the brainstem to become sulfated melatonin (serotonin converts to melatonin in the evening). Bowel movement is stimulated if food is eaten around this time as well. This is called the *gastrocolic reflex*. Cortisol, aldosterone, and ghrelin are all raised at this time to drive activity, increase our blood pressure and stimulate feeding. This is all yoked to AM sunlight stimulus. It is blocked when we wear clothes or at work in the AM. *6.* Around 9-10AM, we have the highest secretions of the sex steroid hormones in humans and these pulsatile crescendos lead to our highest alertness at around 10AM in our day to allow us to explore our environment. So who knew the VIP time for sex was morning delight? *7.* Our ideal muscle coordination occurs at 2:30PM, which adapts us best to hunt for dinner at this time. An hour later, we see our fastest reaction times develop from our motor systems in our CNS. *8.* At 5PM, humans exhibit their greatest cardiovascular efficiency allowing for maximal exercising or hunting. This also occurs during a period of time when we have our best rates of protein synthesis in our body. *This is why exercise should be optimally done in this window.* *9.* As the sun falls at 6PM, we begin to see a major change in the cardiovascular system about a half hour later. *10.* At 6:30PM, we see our highest blood pressures due to changes in atrial natriuretic factor and antidiuretic hormone (ANF, ADH) in the renin-aldosterone axis. *11.* Once this occurs over the next 30 minutes (7PM), we begin to see a gradual rise in our body temperature as leptin (and IL-6) is released from our fat stores, with agouti’s help, slowly after dinner is eaten to signal the brain about our fat mass and inflammatory status. *Agouti* is a furry little rodent but also a *neuropeptide produced in the brain that has a powerful signaling effect to increase appetite, decrease metabolism and energy expenditure* , which is why it is known as one of the most potent and long lasting appetite stimulators. *12.* For the next two to three hours, leptin levels slowly rise as insulin levels fall. Adiponectin levels also fall during this time frame. These fat hormone signals are what activate the adenosine system in our bodies. Adenosine is created over the course of the day; you start in the AM with low levels, and as they build, high levels of adenosine lead to sleepiness. *13.* Adenosine peaks at 10PM ,and then the circadian clock allows for melatonin secretion after 3-4 hours of total darkness. Serum leptin is rising quickly now (with agouti’s help) as it is released from the fat cells to enter the brain. Agouti is highest at this time of the day, even in a normal person. *14.* As these trends continue, the GI tract is slowly shut down by the circadian clocks and around 11:30PM, bowel movements are shut down for the night. This means that the vagus nerve is quiet. *15.* At midnight, leptin begins to enter the hypothalamus to bind to its receptor - it signals energy reserves (you burn stored energy during the night). In diurnal animals, sleepiness occurs as the circadian element causes the release of the hormone melatonin and a gradual decrease in core body temperature. This drop in temperature is the stimulus to change sulfated serotonin to sulfated melatonin. This timing is affected by one’s chronotype. *16. It is the circadian rhythm that determines the ideal timing of a correctly structured and restorative sleep episode*. Melatonin, the hormone from the pineal gland, called the “darkness hormone ” is of great importance in the functioning of the SCN - that’s the suprachiasmatic nucleus - located in the hypothalamus. Hypothalamus is the control tower for all hormonal and metabolic functions in the body, regulating body temperature, hunger, important aspects of parenting and attachment behaviours, thirst, fatigue, sleep, and circadian rhythms. SCN is the main arbiter of circadian rhythm in the body. Sunlight hits SCN and the hormonal cascades are kick started. The most important target of melatonin in humans appears to be the SCN, as the SCN contains the highest density for melatonin receptors. A double effect of melatonin in the SCN, namely, an immediate effect and long-term effect, has encouraged its worldwide use against the ill effects of jet lag. This may not be wise to do. As an immediate effect, melatonin is found to suppress neuronal SCN activity toward night time levels. During the daytime, the SCN neurons must run faster than normal. This is possible because the retina has more DHA in it than the brain. In terms of long-term effect, melatonin can phase shift and amplify circadian rhythmicity of the SCN. Melatonin application has been found to be useful in synchronizing the endogenous circadian rhythms not only in people who suffer from jet lag, but also in blind individuals, patients with dementia, and in shift workers. *17.* After the 4 hours of darkness, melatonin secretion increases and this allows plasma leptin to enter the hypothalamus, if we are sensitive to its receptor. *If we are leptin resistant, this process can no longer occur.* *18.* Once leptin enters and binds to its receptors, it affects the lateral hypothalamic tracts to immediately send a second messenger signal to the thyroid to signal it to up-regulate thyroid function and efficiency. This is how we can raise our basal metabolic rate when we are leptin sensitive. These coupled events, matched with leptin’s actions peripherally in muscles, occur at the UCP3 sites (these are mitochondrial uncoupling proteins) to burn fat as we sleep at a higher basal metabolic rate. This means electron chain transport does not make ATP as usual. When leptin allows this uncoupling to occur, we make heat (and not energy) from normal metabolism. This means we will burn off our excess calories as pure heat. *This is one reason why the whole ‘calories in and calories out’ argument makes no biological sense once you understand how leptin works.* *Humans are built to burn fat at night, as we sleep to lose excess weight we don’t need.* *19.* The timing of the leptin action is also critical. It usually occurs between 12-3AM, and *is tied to when you last ate and how much darkness your retina (SCN) have seen.* This generally occurs soon after our hypothalamus releases another hormone called prolactin, from our pituitary gland in the brain. *20. The surge of Prolactin* is normally quite large in normal darkness, but is significantly diminished in artificially lit environments after sunset. *The reason is that prolactin release is coordinated with sleep cycles where autophagy is at its highest efficiency and where Growth Hormone is released.* If this is diminished, we generally see lower DHEA levels clinically and higher IL-6 levels on cytokine arrays. This is a measure of uncoupling of sleep from normal metabolism. *I base every bio hack I do on this step in circadian biology because it is the most important.* *21.* *The normal large circadian prolactin surge we should see at around midnight after leptin enters the brain, does not happen if the patient has leptin resistance, sleep apnea, or has eaten food too close (within 3-4 hours) to bedtime.* This blocks leptin’s ability to enter the brain because of insulin spikes. As mentioned above, *this step is usually impaired if you are a post-menopausal female as well.* This is often why older women sleep badly and gain weight they can not seem to lose in the gym, even with a good paleo template and good habits.This is another reason *I am a big advocate for bioidentical hormone optimization in women.* This need is also greatest in women who are warm-adapted. *The need is lowest in the cold-adapted females* because their leptin levels are already low due to the cold. Post-menopausal women who are cold-adapted tend to do amazingly well clinically in most disease parameters in my clinical experience. The main problem they face is that their vanity and dogma keep them from using the cold pathways to become rockstars as they age. Thanks for listening to this journey around the circadian clock, and stay tuned for part 2! *TIMESTAMPS:* In this podcast, Brad talks about the work of Dr. Jack Kruse who believes that obesity is not caused by eating too many calories and not exercising enough. [01:23] Obesity begins in the eye…because of an altered spectrum light. [03:28] The timing of when you eat is more important than what you eat. [04:42] Snacking or eating small meals every two or three hours all but guarantees lifelong obesity. [05:31] People can lose massive amounts of weight without ever counting a calorie. [6:38] Processed carbohydrates are the true culprit and disease driver of the modern diet. [07:37] Leptin is a hormone released from fat cells located in the adipose tissues that sends signals to the brain. [09:42] Prolactin is the prompter of manufacturing breast milk but does much more. [10:49] Our brain wakes up in the morning with a surge of cortisol, the fight or flight hormone. Another hormone that is high in the morning is ghrelin, the appetite signal. [12:00] Leptin signaling is compromised by lifestyle practices, like too much artificial light after dark. [14:10] In the obese, ghrelin is much lower in the morning than expected and when food is eaten, it stays elevated. [15:34] As Brad goes through explaining the circadian rhythm process, we see that about 6:45 a.m. is when the blood pressure has the sharpest rise. [16:15] Around 7:30 a.m., usually after an hour of sunlight, melatonin is completely shut off. [19:00] The morning sunlight stimulus gets the other hormones going to increase activity. [20:45] Although we are primed to consume calories in the morning, it is really popular these days to try fasting. [21:30] Proceeding through the morning’s body rhythm, Brad points out that around 10:00 a.m. we have the highest secretion of sex steroid hormones. Ideal muscle coordination occurs at 2:30 p.m. [23:08] Around 5:00 p.m. is the best time for exercise. [24:54] It is important to have three or four hours of darkness in the evening. [27:03] At midnight, your body is still hard at work. [30:41] Having artificial lights on so that it doesn’t get dark is a huge health hazard. [32:56] If you don’t have a healthy metabolic function, you will not be burning fat as you sleep. [36:07] The timing of leptin is critical. It usually occurs between 12 and 3:00 a.m. [37:10] Post-menopausal women often find the timing of this evening meal impacts their ability to sleep well and they also gain weight regardless of their exercise and diet regimen. [39:07] There are many ways you can become cold-adapted. [40:10] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Dr. Jack Kruse ( https://jackkruse.com/about-dr-jack-kruse/ ) * Jack Kruse Circadian Clock ( https://jackkruse.com/cold-thermogenesis-7/ ) * The Obesity Code ( https://www.amazon.com/Obesity-Code-Unlocking-Secrets-Weight/dp/1536682187 ) * Leptin RX Reset Protocol ( https://jackkruse.com/rewiring-the-leptin-rx-reset/ ) * Dr. Panda ( https://www.salk.edu/scientist/satchidananda-panda/ ) * Dr. Cate Shanahan ( https://drcate.com/ ) * Brad’s Cold Therapy ( https://www.youtube.com/watch?t=2s&v=AF6d9ngxnDo ) * Ghrelin ( https://www.google.com/search?aqs=chrome..69i57j0l7.3577j0j1&ie=UTF-8&oq=ghrelin&q=ghrelin&sourceid=chrome ) * Prolactin information ( https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/prolactin ) *QUOTES:* * "Obesity is not the result of too many calories, not enough exercise or living a slothful existence." * "The timing of when you eat is more important than what you eat." *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
*Kara is the co-founder and Director of Nutrition for* *NutriSense* ( http://nutrisense.io ) *, a full-service health education company specializing in the cutting edge health and medical technology of Continuous Glucose Monitoring (CGM). What was previously a surgical procedure to implant a sensor is now a simple patch on the arm that delivers real-time glucose values to your smartphone.* ** This amazing technology transcends the minimal insights offered by a one-time fasting blood glucose value obtained during a routine blood test. Regulating glucose (and consequently, insulin production) over a lifetime is believed to be one of the most important ways to steer clear of epidemic metabolic disease and improve your health and well-being. In this show, Kara will describe the three key blood glucose attributes that are critical to health. Besides striving for a fasting blood glucose value under 100 (Kara wants to see you under 90!), it’s also important to have a tight glucose variability and a strong ability to quickly lower post-prandial (after a meal) glucose back to your baseline in a short time. Perhaps the greatest attribute of Apps like NutriSense is the power and motivation it gives to the user to promote behavior modification. When users apply a patch for a two-week journey into the glucose values, they have a Registered Dietician coach at their service to guide them with 1:1 support. In this show, we discuss some amazing insights provided by the App. Kara reacted quite differently to bananas versus sweet potatoes. Indeed, our genetic particulars and perhaps our gut microbiome goes far beyond the guessing game of the glycemic index and helps you make the best choices. Mia Moore used the CGM to facilitate a remarkable improvement in glucose in only two weeks. Coming on the heels of extreme work hours and less activity, she put the patch and went on a two-week hiking binge and increased daily fasting and ancestral-aligned meals. She moved from a pre-diabetic reading at the doctor’s office (during a hectic work period of less activity) into the exceptional metabolic health category with extremely tight glucose regulation and post-prandial glucose control. I noticed an extreme glucose spike in conjunction with workouts, which is actually expected and desirable. I also obtained the insight that combining high intensity sprint workouts with extensive daily fasting and carnivore-ish low carb intake at meals with being in the advanced age groups while trying to perform these magnificent sprinting/high jump workouts could represent an excess of stressors. Kara provides an excellent description of the so-called, “metabolic insulin resistance” experienced by superfit, low-carb intake athletes. The body produces insulin so minimally that cells become desensitized to insulin signaling. This is not a disease pattern like a high carb, inactive person developing pathological insulin resistance, but there is an argument for strategic intake of nutrient-dense carbohydrates, especially in conjunction with workouts and especially for older dudes trying to push and sometimes exceed their athletic capabilities with tough workouts. Relatedly, you may have noticed the @CarnivoreMD ( https://www.instagram.com/carnivoremd/ ) Dr. Paul Saladino touting his strategic binges of honey (technically carnivore, after all) to fine tune insulin sensitivity. If you have concerns about your glucose levels and consequent disease risk factors, getting a CGM going is absolutely essential. If you are metabolically healthy and just looking to optimize your food choices, exercise routines, and insulin sensitivity, you will love the self-quantification and accumulation of insights that you can carry with you over the long term. Enjoy a fascinating show with Kara and learn more about her operation at NutriSense.io ( https://www.nutrisense.io/ ) *TIMESTAMPS:* You can get a patch sensor to put onto your arm for continuous glucose monitoring with a read out directly into your smartphone. [01:35] How did Kara get involved? She saw the need to address metabolic health from an early stage. [05:50] When using these monitors, you get support from dietitians and educational personnel. [07:42] Glucose is influenced by eating carbs or not, and also your activity level, stress, sleep…all these factors. People respond to food uniquely. [11:07] There's a lot of research to show that microbiome composition is a primary determinant of those various glycemic responses. [14:29] What are the goals and main things we are looking for? How high is the glucose getting? [17:11] The connection of glucose levels and cardiovascular is really strong. [23:42] If we have a bunch of fat in a standard American meal, it slows down digestion. Then glucose takes a long time to go through the system. [25:07] The damage is worse on the longest lasting cells and tissues in the body. [29:48] Is there any concern about not getting these occasional glucose spikes? [32:14] For people on a low carb diet, there can be a problem because your body says, “I’m not getting enough carbs, so I have to increase the glucose I make.” [34:42] It’s important to look for a strategy where there is strategic inclusion of carbohydrates to fine tune that insulin sensitivity. [37:42] Sometimes when we’re putting too much stress on our body, then trying to fast, we might see some glucose increase. [41:38] Going on walks after a meal or walking in a fasted state is one of the easiest ways to make a quick turnaround. [43:34] Our brains are hardwired to want instant gratification. [45:54] After an argument, the glucose spiked high because of the fight or flight response. [48:45] If you are feeling crappy after a particular meal, it indicates that the glucose is circulating around and the insulin is coming and it’s taking too long to get back to feeling normal. [50:11] Without this glucose monitor on your arm, you can still learn a lot from journaling how you feel. What you ate. Which components of my meals are making me feel cruddy. The time of day you are eating makes a difference. [51:09] There is a decided difference among the foods and how they are processed. [53:14] It might take one to three months to gather all the insights you want on your health journey. [55:34] The people who are using NutriSense present a lot of data. What are the trends from the client demographic? [56:17] For some many years, we have been told to eat carbs (Standard American Diet). The new information we have now needs to become common practice before it’s too late. [57:44] What does it cost to get started with NutriSense? [01:02:00] The support you provide with this program is exceptional. [01:03:55] *LINKS:* Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) Keto for Life ( https://www.amazon.com/Keto-Longevity-Diet-Longer-Healthier/dp/1984825712/ref=sr_1_3?dchild=1&gclid=Cj0KCQjw59n8BRD2ARIsAAmgPmJ9LQq-sIcWKujp8N7C4rGd04y75f7Z4oK6e7blP4pFZj1Ne4ymIG0aAu5-EALw_wcB&hvadid=390725130431&hvdev=c&hvlocphy=9031145&hvnetw=g&hvqmt=e&hvrand=417250711013047970&hvtargid=kwd-834464311381&hydadcr=15525_10340880&keywords=keto+for+life+mark+sisson&qid=1603747141&sr=8-3&tag=googhydr-20 ) NutriSense ( https://www.nutrisense.io/ ) Dr. Cate Shanahan ( https://drcate.com/ ) Dr. Peter Attia ( https://peterattiamd.com/ ) Keto Reset Diet ( https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237/ref=sr_1_3?dchild=1&keywords=Keto+Reset+Diet&qid=1603747178&sr=8-3 ) *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
*In this episode, I will explain what led to my decision to quit jogging, and share how you can maximize your cardiovascular health benefits by making a very modest commitment to cardio.* This means that simply putting in a couple of hours a week (at a comfortable pace) is ideal. And what a relief! Yes, it turns out that making a modest commitment to cardio, meaning merely going on a brisk walk, a comfortably paced jog, or just riding your bike around for a bit, is actually the bes way to go, and it’s time to rethink the way you approach cardio, and evolve it into a more creative and challenging routine that also offers much broader fitness benefits. The inspiration for my transition away from jogging first came from a Mark’s Daily Apple titled The Case Against Cardio ( https://www.marksdailyapple.com/case-against-cardio/ ) ** that really shook things up for endurance athletes who were used to doing hour long runs and hours of biking every week (me!). Reading the article opened my eyes to so much, particularly a few warning signs about my health and body that I had been ignoring. One of them was a spontaneous meniscus tear that I got from simply taking my dog on a walk, which prompted my physical therapist friend who took a look at it to ask me, “What happened?” I couldn’t think of anything, so I researched online, and quickly found an article about how athletic males around 40 years old often experience a spontaneous tear to the meniscus, with no known attribution! Clearly, the accumulation from impact trauma causes cartilage to stiffen, so you’re more susceptible to tears, even when you’re just walking around the street. Fast forward a couple years after this incident. I’m leaning over the kitchen counter to quickly eat some eggs before heading out on a road trip, and then, my back goes out. Now, everyone’s heard someone in their life talk about their back “going out” but I had never actually experienced it, and it was quite shocking to suddenly find myself flat on the floor, gasping for air, and in a lot of pain. This led to 3 days of severe pain on bed rest, and then 5-6 days of barely being able to walk (we’re talking wincing with pain with each tiny step I took). Two weeks would pass before I was even able to do any kind of exercise. But you can escape from the life-long ordeal of constant back pain that most males seem to suffer from, and this episode will highlight the key things that made all the difference for me: ● Engaging in strenuous core exercises ● The more you do, the more risk you have ● “Run for your life, but not too far, and at a slow pace” ADD VIDEO LINK ● Humans are genetically adapted to perform magnificent endurance feats, but the thing is, these are best done once in a while only , with a lot of rest, gentle walking, and other forms of support present ● Meet Brad ( https://www.bradkearns.com/2020/08/18/meet-brad-kearns-finally-after-200-shows/ ) show *TIMESTAMPS:* Is there something better than jogging? [02:02] Mark’s article about cardio led Brad to question, what does fitness really mean? [05:16] A torn meniscus and a bad back gave Brad a chance to reevaluate how he had been misusing his body. [07:28] The adverse impact of extreme endurance training has become extremely clear. [11:46] Humans are genetically adapted to perform magnificent endurance feats. But the key qualifier here is that these are best done once in a while with a lot of rest and gentle walking and other forms of exercise. [13:55] Leaky gut is when the gut lining is damaged. [18:39] STEADY STATE cardio will damage your heart. Slow down and follow MAF rate. [19:21] It is a challenge to keep the heart rate down in the comfortable zones. [24:53] You can max out your cardiovascular health and disease risk protection factors with a very moderate dedication to cardiovascular exercise. [27:06] If you are going for a total overall fitness competency, anti-aging, being able to have fun and varied active life, then rethink your steady state cardio. [30:27] Brad talks about the importance of his varied exercise routines as opposed to jogging. [31:55] One good thing to add to the fun is to jump into the air engaging in gravity. It’s good for fat burning and strengthening the bones. [41:34] ** *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Case Against Cardio ( https://www.marksdailyapple.com/case-against-cardio/ ) * Meet Brad after 200 Shows ( https://www.bradkearns.com/2020/08/18/meet-brad-kearns-finally-after-200-shows/ ) * Run for Your Life ( https://www.youtube.com/watch?v=Y6U728AZnV0 ) * The Extreme Exercise Hypothesis ( https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6132728/ ) * The Great Dance ( https://www.youtube.com/watch?v=UisnHp0Oqc4 ) * Born to Run ( https://www.amazon.com/Born-Run-Hidden-Superathletes-Greatest/dp/0307279189 ) * Dr. Peter Attia ( https://peterattiamd.com/ ) * Primal Endurance ( https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089 ) * Running on Empty ( https://www.outsideonline.com/1986361/running-empty ) * One Running Shoe in the Grave ( https://www.wsj.com/articles/SB10001424127887323330604578145462264024472 ) * Cycling to Extremes ( https://www.velonews.com/cycling-to-extremes-heart-health-and-endurance-sports/ ) * Primal Blueprint Podcasts ( https://www.primalblueprint.com/?gclid=Cj0KCQjwit_8BRCoARIsAIx3Rj5_y2KGDAkLxXqibMxg0T9XmMm9LuAENQKrf1bUJZnpBf_FNhxkmRMaAhjbEALw_wcB ) * Dr. Art DeVany Podcast ( https://tim.blog/2017/05/12/art-de-vany/ ) * The New Evolution Diet ( https://www.amazon.com/New-Evolution-Diet-Paleolithic-Ancestors/dp/1609613767 ). * Brad’s morning routine video ( https://www.marksdailyapple.com/brads-morning-routine-video-light-movement-for-more-energy-and-better-flexibility/ ) * Brad’s stretching video ( https://www.marksdailyapple.com/brads-morning-routine-video-light-movement-for-more-energy-and-better-flexibility/ ) * Brad’s running technique video ( https://www.youtube.com/watch?v=gsUL3a1CxUQ ) * You, The Owner’s Manual ( https://www.amazon.com/YOU-Owners-Insiders-Healthier-Younger/dp/B00QU9QLJ4 ) *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
*The tables are turned as Dave Rossi puts me through the ringer with some probing questions that are a refreshing departure from the typical interview questions about one’s life’s work or position on assorted topics of professional expertise.* Dave does a great job extracting insights that the podcast audience has never heard before. Here are some highlights from our conversation during this episode: * I feel immense gratitude for growing up during the time that I did. The lack of access to the kind of technology kids have today turned out to be such a wonderful gift, because my friends and I were forced to entertain ourselves. There was no sitting back and watching a few episodes on Netflix or going on YouTube all night. We had to be creative and innovative and make our own fun, while kids today have such easy access to...well, everything. And that unfortunately makes them less curious and less inquisitive, which are two of the biggest indicators of intelligence. * Dave asks: *where does your drive come from?* I share that I have learned that I need to be really diligent about making time for downtime. I’ve actually had to work against that go-go-go instinct, and give myself enough time for rest and relaxation. * Part of my goal with this show is to *open up the dialogue beyond the basics of what constitutes “healthy,”* as in questions like, what kind of food is best, what workouts are best, etc., and more towards fundamental things that pertain to health and happiness. I’ve noticed that a lot of people who seem to be thriving in major areas of life, like with their career and health, are actually lacking in some other crucial areas (relationships, connection, personal life), perhaps because all that intense focus is only being utilized for material gain and external validation. Clearly, this is a sad reflection how our culture not only emphasizes success, but also seems to suggest that success = happiness. * Dave asks a great question for us all: *is your view of yourself as strong as your inner voice’s ability to restrain itself from sabotaging you?* * I share how I was able to get over myself at a pretty young age, after I rose to the highest heights I could ever dream of, then fell, then rose again, and what that experience taught me. * Dave gets really personal, asking: *what is a piece of you, that you haven’t shared yet?* I admit to him that I try not to burden people with my problems and emotions, while also staying authentic to who I am and my story, and I talk a bit about how my relationship with my partner, Mia Moore ( https://www.bradkearns.com/2019/05/24/miachill/ ) , has changed my life. We wrap up with Dave asking me a very thought-provoking question: what advice would I give to an 18 year old Brad? The answer may surprise you… Thanks for listening, and stay tuned for my brand-new show with Dave coming next week! *TIMESTAMPS:* How did Get Over Yourself podcasts begin? [03:56] The easy access to information now makes us less curious and less inquisitive. [07:26] Where does Brad’s drive come from that keeps him from enjoying downtime? [10:46] Dave thinks Brad’s show has changed as Brad has changed. [14:14] Our culture has put a huge emphasis on go, go, go and do, do, do that it has gotten out of hand. [18:45] Dave asks what is Brad’s motivation about his podcasts? What is changing in Brad? [20:20] A person can struggle from success to crashing and back searching for their self-esteem. [24:31] It’s important to acknowledge your weaknesses and fight this battle every day. [28:20] It’s not up to me what actually happens so I want to do things that matter to me without the emotion of the outcome. (Dave) [35:26] Make the most of every single day because there is no guarantee of tomorrow anyway. [36:48] Parents: You can talk to your kids, if they are willing to listen and set an example but you can’t determine their destiny. [40:20] Is your view of yourself as strong as your inner voice’s ability to restrain itself from sabotaging you? [ 41:57] Brad doesn’t easily reveal his inner self as Dave probes him. [47:52] What advice would Brad give 18-year-old Brad? [53:15] You can keep things fresh and keep things going. [57:52] Everything we do is simply a pursuit of a hormonal experience. [59:29] *LINKS:* * * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * The Imperative Habit ( https://www.amazon.com/Imperative-Habit-Non-Spiritual-Practices-Spiritual-ebook/dp/B081YL62GN ) * Dave Rossi ( https://daverossiglobal.com/ ) * Podcast with John Gray ( https://www.bradkearns.com/2020/07/28/healing-strained-relationships-with-increased-self-awareness-hopeful-new-strategies-and-fake-it-till-you-make-it/ ) *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
*One of the consequences of high-tech, modern life is that for the first time in history, we are constantly battling the effects of exposure to estrogenic compounds.* While this is an emerging field of scientific study, you may want to be on the safe side, as we are dealing with an assortment of environmental estrogens from a variety of different sources, and make moves to avoid and eliminate the following offenders: * *Eliminate all plastics touching your food or drink and avoid high estrogenic foods like soy, corn, flax.* Use all-natural skin and personal care products, and eco-friendly home cleaners and laundry detergents. * *Monitor and limit sources of EMF,* by doing things like turning Wifi off at night, using an ethernet cable instead, and staying far away from your cell phone. Otterbox phone cases are also helpful, as are grounding mats or sheets or shields. * *Combat indoor blue light* by using things like bug bulbs, Tungsten soft lights, and anything on the yellow/red spectrum (like a salt lamp or candles). * If you want to *neutralize outgassing from toxic consumer products and stale indoor air* , get a *houseplant* or two! Also, the HEPA filter/deionizer captures 99.9% of particles (outdoor fires, pet, dust, allergens, etc.). *Avoiding Estrogens:* * *Plastics:* Implement zero tolerance for any plastic touching your food or drink. Nothing is worse than microwaving foods in plastic containers or drinking from disposable plastic water bottles that get heated in the sun. The result? Man cans and cancer. Use stainless steel or glass containers instead. * *Personal Care products:* Be vigilant against chemicals that touch your body like skin care products, cosmetics, perfumes and colognes, and laundry detergent. Use eco-friendly products made without chemicals, such as Dr. Bronner’s castile soap. ( https://www.amazon.com/Dr-Bronners-Pure-Castile-Liquid-Value/dp/B000HKPV8E/ref=sr_1_3?dchild=1&keywords=Dr.+Bronner%E2%80%99s+castile+soap.&qid=1601661400&sr=8-3 ) Almost all sunscreens are pretty offensive, with common ingredients like oxybenzone and octinoxate that are harmful for both your health and the environment. Look for something simple with zinc oxide and try to prioritize using clothing and hats. Remember to expose large skin surfaces, but that it’s ok to protect yourself. * *Household cleaning products:* Antibacterial products are nasty, because they compromise immune function and can make you resistant to antibiotics when you need them for infections or surgeries. Mrs. Meyers Clean Day ( https://www.amazon.com/stores/page/9EC98B69-B8E1-4577-9CD6-4B00C6B648AB?hsa_cr_id=1980952830601&lp_asins=B01IQ9R37E%2CB01N1N6FMZ%2CB01MDPI0JM&lp_mat_key=meyers+clean+day&lp_query=meyers+clean+day&lp_slot=auto-sparkle-hsa-tetris&pf_rd_p=44fc3e0f-4b9e-4ed8-b33b-363a7257163d&sb-ci-n=shopNow&store_ref=SB_A05522622ETK7WXO68UX3 ) is a good natural brand with a diverse product line. * *Food:* You shouldn’t be eating *soy, corn, or flax* anyway, but note that these foods have *100x more phytoestrogens than other plants.* For more information, read Anthony Jay’s book Estrogeneration: How Estrogenics Are Making You Fat, Sick, and Infertile ( https://www.amazon.com/Estrogeneration-Anthony-G-Jay-audiobook/dp/B06XGZVKXT/ref=sr_1_1?dchild=1&keywords=dr+anthony+jay&qid=1600401890&sr=8-1 ) , and be sure to check out this great article from BioDynamic Wellness called *Top 10 Estrogenics and Ways to Minimize Exposure.* ( https://www.biodynamicwellness.com/top-10-estrogenics-ways-to-minimize-exposure/ ) *TIMESTAMPS:* Number 8 of your MOFO mission is called to protect yourself. Eliminate all plastics touching your food or drink. [01:49] Look for eco-friendly skin products and home cleaning products. [02:32] Beware the dangers of the electromagnetic field. [03:11] Protect yourself from light exposure after dark. [07:21] A houseplant has been shown to neutralize the outgassing that comes from toxic consumer products and stale indoor air. [08:44] Getting a HEPA filter to clean your air. [09:14] The exposure to estrogens can throw off your natural healthy balance. [10:51] Drinking out of a plastic water bottle is very unhealthy for you. [12:02] Personal care products are now available in healthy options. [13:49] Household cleaners are another place to pay attention to the eco-friendly need. [15:59] Try to stay away from soy, corn, flax which have 100 times more phytoestrogens. [16:46] Stay away from grains and source grass-fed meat. [18:08] Brad talks about many chemicals that are sprayed on our food that are outlawed in Europe. [18:51] Read carefully the ingredients in your sunscreen. Avoid food that has been artificially colored red. [19:51] Parabens are found in cosmetics and disguised in the ingredient list name. [20:50] Birth controls pills contain harmful chemicals. [22:17] Brad lists nine ways to minimize estrogenic exposure. [23:27] A dry sauna is an excellent way to detox your body. [24:41] Other herbs and botanicals are recommended for detoxing. [25:57] Consider the water you are drinking. [27:24] It’s important to have pasture-raised meats and eggs. [29:27 *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * OtterBox ( https://www.otterbox.com/ ) * Podcast with Brian Hoyer ( https://www.bradkearns.com/2020/03/17/brian-hoyer/ ) * Podcast with Tania Teschke ( https://www.bradkearns.com/2019/07/19/emf/ ) * HEPA Filter ( https://www.google.com/search?aqs=chrome.0.0l8.1900j0j7&ie=UTF-8&oq=HEPA+filter&q=hepa+filter&sourceid=chrome ) * Estrogeneration: How Estrogenics Are Making You Fat, Sick and Infertile ( https://www.amazon.com/Estrogeneration-Estrogenics-Making-Infertile-Chagrin-ebook/dp/B01MRAFYZL ) * Wise Traditions Podcast ( https://podcasts.google.com/feed/aHR0cHM6Ly93aXNldHJhZGl0aW9ucy5saWJzeW4uY29tL3Jzcw/episode/NTJkN2U3NmItZTAyMi00NTFjLWE1NzItMzk5ZTVhYjNhYzZj?ep=6&hl=en&ved=2ahUKEwjbubuRipfsAhVII6wKHdKpA0MQieUEegQIERAI ) * Biodynamic Wellness ( https://www.biodynamicwellness.com/ ) * Dr. Anthony Jay Podcast ( https://www.google.com/search?ei=8bt3X_K-GcPAsQXqj4j4Ag&gs_lcp=CgZwc3ktYWIQARgBMgQIABBHMgQIABBHMgQIABBHMgQIABBHMgQIABBHMgQIABBHMhttps%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D8C6Mx-fcsr4https%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3D8C6Mx-fcsr4&oq=https%3A%2F%2Fwww.bradkearns.com+newsletter&q=brad+kearns+blog&sxsrf=ALeKk02HTRIjM4-J9134feSYRk1xm3pHVA%3A1601682417425 ) * Almost Heaven Saunas ( https://almostheaven.com/ ) * Beet Kvasse ( https://www.thekitchn.com/how-to-make-beet-kvass-cooking-lessons-from-the-kitchn-193756 ) * Big Berkey ( https://www.bigberkeywaterfilters.com/ ) * How to lower high estrogen levels naturally ( https://www.biohackerslab.com/ep51-dr-anthony-jay/ ) * Top 10 estrogenics and ways to minimize exposure ( https://www.biodynamicwellness.com/top-10-estrogenics-ways-to-minimize-exposure/ ) *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
Today's show is fast-moving and informative as I talk to Dr. Marc Bubbs, a Canadian expert in all things related to peak performance. A doctor in naturopathic medicine, as well as a long-time trainer and coach, Dr. Marc is also deeply interested in scientific research, and this knowledge is woven into each fascinating insight he shares during this show. His new book, Peak 40, is all about simplifying nutrition in mid-life with a holistic lens on recovery, exercise, and mindset, and shows us how we can skillfully negotiate the challenges of mid-life. Dr. Marc explains why it's more optimal for certain people to eat breakfast, the importance of reducing “decision fatigue” and setting up winning systems in your life, and shares a crazy statistic that 40% of our food is eaten after 6pm. He also talks about how the impetus for writing his book was his realization of how easily things can “start to unravel in the hurricane of mid-life,” which prompted him to ask himself: “How can we adopt some strategies to help us keep things on track, and not have to calculate our macros and weigh our food every day?” He also uses some great analogies throughout the show, at one point comparing protein to a brick wall to illustrate how the more active you are, the more bricks you're pulling out of the wall. This means you've got to put the bricks back in (which happens by eating more protein). You'll also learn what food is “Nature's multivitamin” (and why) and the effectiveness of focusing on “priority management” instead of time management as Dr. Marc reveals that the time of day actually has a real effect on your decision making!You'll also learn all about Dr. Marc's book, and how there is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staff follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.Dr. Marc expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you're trying to improve your physique, propel your endurance, or improve your team's record, looking at performance through this lens is absolutely critical for lasting success.TIMESTAMPS:This Canadian doctor has done much research on nutrition and talks about the high risk of going off track in midlife. Marc focuses on helping us learn to age gracefully. [01:54]Marc talks about the importance of eating breakfast especially for people who are struggling with some metabolic challenges. [03:22]Late eating is another area of research where you are compounding issues with weight loss goals. [09:42]The ideal minimum is 1.2 grams per kilogram of body weight in protein. [12:36]Anytime we talk about dietary changes, we need to include movement. [15:07]Decision fatigue is an interesting phenomenon which carries over into all areas of life. [19:26]The later in the day you eat, you tend to eat more processed food with higher calories. [21:47]Willpower is a finite resource. Compliance is a huge part of success. [24:03]With insufficient sleep, the odds of your getting sick multiply. [26:25]Interesting study showed that if you wait a little longer to have your morning coffee, it is better for the nervous system. [29:27]What are some suggestions for getting into good habits rather than having to make decisions every step of the way to your goals? [31:00]Some very elite athletes are getting injured unnecessarily. Nutrition and sleep still play a big role. [33:46]It might be more common than you think that some people trying to lose weight are not eating enough. The body may down-regulate. [40:06]Even if you veer off track on your worst day, you have to realize it's not that bad. [43:35]Get inspiration out in nature in order to reset mentally. [47:57]What is some of the cool stuff on the cutting edge that cool people think they need to have? Cold exposure and hot tubs are very helpful. [51:35]LINKS:Brad's Shopping PagePeak 40Mark's Daily Apple.comDr. BubbsPeak: The New Science of Athletic Performance That is Revolutionizing SportsJoin 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 supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!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
*In this show, on the heels of the 21 insights around the clock, you’ll learn just how destructive excess artificial light is to your health and your overnight restoration, and you’ll also gain a better understanding of the complex interplay between your hormones and the habits that are at the core of your lifestyle.* Before we begin, if you happened to miss part 1 or just want to refresh what we covered last week, click here ( https://www.bradkearns.com/2020/10/23/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-1/ ) to listen to that episode first. Now, onto part 2! Here are some key points we’ll go over during this episode: Most postmenopausal women find exercise training extremely frustrating as hormone response is altered as they age. In contrast, men usually don’t lose their GH levels until they’ve reached 50-55 years of age, and are also protected by their testosterone levels, which persist throughout life (if they’re not suffering from inflammation that is, because that will directly lower their testosterone levels). GH and testosterone are the key players that work to keep a man’s heart and muscles in shape. *What happens when step 20 (the surge of prolactin) is broken in modern humans?* -------------------------------------------------------------------------------- This used to be more frequent among diabetics, but, because of our excessive technology use post-sunset, it’s becoming more common in all humans. Artificial lights tend to be super bright and completely interfere with the usual circadian signals from the hormone response, so it’s no wonder that light after sunset reduces the prolactin surge humans are supposed to experience. This is linked to sleep, as *chronic lowered prolactin surges are associated with lower growth hormone secretion during the anabolic phases of sleep.* One thing that really affects your cardiac and skeletal muscle function is lowered chronic GH secretion, because it directly affects the process of autophagy. This is why heart failure is strongly associated with low IGF-1 and sex steroid hormone levels. When growth hormone is not released in normal amounts, it also decreases our lean muscle mass and increases our fat percentage in all our organs and in our body. This leads to slowly declining organ dysfunction and poor body composition. We can measure this process clinically by looking for falling DHEA and GH/dopamine levels as we age. *What happens in normal aging in step 21?* ------------------------------------------ Aging is among the most common features found in studies on modern humans when DHEA and GH craters on hormone panels. The loss of the prolactin surge is especially prominent in postmenopausal women. Most women begin to suffer from falling DHEA and GH levels around age 35-40 while they are still in peri-menopause. The higher their HS-CRP levels, the faster they enter peri-menopause and the quicker they enter menopause. They also age faster on a cellular level because their circadian chemical clocks are sped up. As a consequence, their telomeres shorten faster as well. Women have higher levels of leptin for childbearing, so they are more prone to leptin resistant issues than men. This helps explain why older women struggle with cognitive haze, loss of body composition, poor sleep, and increased levels of heart disease after menopause. Many physicians think the losses they suffer are due to the loss of estrogen from ovarian failure, but the loss of growth hormone and progesterone production are far more significant in their physiology. Progesterone is the off switch to anything that is pro-growth. Modern women are usually estrogen dominant even after menopause because of mismatches in circadian biology. Cognitive loss is especially common in post-menopausal women. They also lose on average 1% of their bone mineral density per year from menopause in large part due to the loss of progesterone, not estrogen. Loss of progesterone also corresponds to poor sleep in these women too. Replacing progesterone in women has a major effect on their sleep and bone stock. It also dramatically improves their memories and cognitive function as well. *The cost of snacking after dinner and how it affects the circadian cycle:* --------------------------------------------------------------------------- If you choose to eat within 4 hours of sleep, you will never see the prolactin surge you need, because any spike in insulin turns off this critical sleep time release that corresponds to the cellular maximums of the autophagic process for humans. Agouti, the incretin gut hormone, also rises in the blood to higher than normal levels to block leptin from entering the brain. * It appears 12-3 AM are the critical hours at night where the remnants of mammalian hibernation lie for our species. 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. We can measure the efficiency of this process by checking DHEA and IL-6 levels. I also like to measure hormone panels to see if the inflammation has destroyed any other hormone cascades in aging men or women. This is vital in taking care of older people and treating their longevity. IL-6 levels correspond to Leptin resistant states as well. This makes sleep and metabolic coupling tightly controlled by circadian biology at all times of our life. It is magnified because sleep gets worse as we age and our DHEA, HDL, and HS CRP rise. This is where, during a bio-hack, we can see why circadian mismatches can cause neolithic diseases in humans. Often times, we can find the same issues develop much earlier in a young paleo person who has a lot of mismatches in their circadian biology. I test them the same way I would an older person. * Growth Hormone is released in a pulsatile fashion from 12-3 AM during restorative sleep cycles 3 & 4, and this hormone facilitates autophagy and recycling of proteins. In essence, GH keeps us younger and in great shape when we sleep like a rock star. The problem is a modern man does not sleep well because of his brain’s technology and screen creations. * *More about Prolactin* You must be asking, why is this prolactin hormone so important in a warm adapted human? Prolactin is not just a hormone that secretes human milk. That is the best-known action of prolactin, but not the most important. Immediately after prolactin is released during sleep, another signal is sent to the anterior pituitary to release the largest amount of Growth Hormone as we sleep (GH). GH is stimulated only during autophagic sleep cycles in stage 3 and 4 to increase protein synthesis for muscle growth while you’re dissipating heat via the uncoupling proteins. This is where the major release of GH occurs in humans post-puberty when they are warm adapted. 99.9% reading this blog are warm adapted. If you chose to become cold adapted the GH story radically changes, as laid out in CT-6. GH and dopamine are analog proteins. The implications here are huge for the warm adapted human if this prolactin surge is not adequate to allow us to enter the anabolic stages of sleep. Prolactin surge is diminished by both artificial lights at night and by foods that stimulate NPY, (namely carbs and protein) when they are eaten in fall and winter when biology says they should not be available. * If you are leptin resistant for any reason, have sleep apnea, you will always have an altered body composition because of a low GH level and an altered sex steroid profiles on testing. The reason is that DHEA is the immediate precursor for those hormones and is always low in people with bad sleep efficiency. Most VLCers who are warm adapted face this very problem today. VLC diet is best used in the cold-adapted mammal and not the modern warm adapted lifestyle. In essence, this diet is a mismatch for our modern lifestyle. This is why so many bloggers think ketosis is a dirty word for performance and body composition. This all implies that as you age you will have higher body fat percentage, lower muscle mass, if autophagy is not optimized by great sleep. This is precisely what we see today in most modern humans as they age. Invariably, their sleep cycles and sleep durations are poor and decreased from their childhood levels. As they age, there is a chronic insidious erosion of circadian biology by decisions made by modern humans over and over again. In addition to using blue-light blocking glasses at night (check out Raoptics.com for some amazing, high-quality frames and don’t forget to add my discount code!), I also really enjoy Himalayan salt lamps for the mellow, orange hue they give off. So, tonight, instead of blasting your eyeballs with screen technology for hours, try reading a book, playing a board game or puzzle, taking a walk, or doing some stretching/light yoga movements….just try to find activities that you enjoy doing as a way of winding down and aligning yourself with your circadian rhythm. *TIMESTAMPS:* Brad reviews the first 21 insights from the first show. He looks at what is happening with your circadian rhythm throughout the day. [01:39] Melatonin is of great importance. [06:52] Post-menopausal women often have problems with sleeping and gaining weight. [09:20] Cold therapy for post-menopausal women is of great benefit. [10:01] Men are protected by their testosterone levels which persist throughout life provided they are not suffering from inflammation. Dysfunctional relationship dynamics can destroy your testosterone. [11:25] Men do not lose their growth hormone levels until 50 to 55 years of age. [13:47] There is no reason for men to slow down on their athlete goals as they age. [14:31] In Dr. Kruse’s practice he sees many young males whose inflammation has damaged their sex hormone levels. [17:10] Most women begin to suffer from falling D H E A and growth hormone levels around age 35 to 40. Replacing progesterone is very helpful for women. [20:13] How does snacking after dinner affect your circadian cycles? [24:15] It appears that 12 to 3:00 AM are the critical hours at night are where the remnants of mammalian hibernation lie for our species. Dr. Kruse says they are the most important three hours in all of human biology. [26:39] The implications for the growth hormone are huge for the warm adapted human. [29:14] If you’re going to go keto or do cycles throughout the year, the winter time is a great time to completely avoid carbs for a 30-day restriction or experimental period. [31:10] As you age, you will have a higher body fat percentage, lower muscle mass if autophagy is not optimized by great sleep. [33:60] It is highly recommended that your nighttime activities include softer lights and less technology. [36:19] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Dr. Jack Kruse ( https://jackkruse.com/ ) * 1st Dr. Kruse Show ( https://www.bradkearns.com/2020/10/23/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-1/ ) * Brad’s Cold Therapy Video ( https://www.youtube.com/watch?t=2s&v=AF6d9ngxnDo ) * Brad’s Cold therapy Podcast ( https://www.bradkearns.com/2018/08/27/brad-kearns-everything-you-need-to-know-about-cold-water-therapy/ ) * BradKearns.com/MOFO ( http://bradkearns.com/MOFO ) * 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/ ) * Mark Sisson Instagram ( https://www.instagram.com/marksissonprimal/?hl=en ) * Charles Allie ( https://www.nytimes.com/2019/07/10/sports/the-worlds-fastest-old-man.html ) * Dr. Michael Platt Podcast ( https://blog.primalblueprint.com/dr-michael-platt-on-adrenalin-dominance/ ) * Meatrx.com ( https://meatrx.com/ ) * Carnivoremd.com ( https://carnivoremd.com/ ) * RAOptics.com ( https://raoptics.com/ ) * Prolactin information ( https://www.hormone.org/your-health-and-hormones/glands-and-hormones-a-to-z/hormones/prolactin ) *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
*Get ready for a high energy guy who’s had an amazing journey from a Mr. Universe dream that took shape as a teenager in the deep backwoods of New Brunswick, Canada, and came true all the way to his landing spot in the bodybuilding epicenter of Venice Beach, CA.* Wade Lightheart pushed the limits of physical training, work ethic, and competitive intensity in the most extreme of sports and learned some hard lessons that helped shape a lengthy career in performance optimization and a health and nutrition supplement business with his company, Bio Optimization. After reaching the highest levels of international bodybuilding, Wade completed a contest and his body went to heck. He gained an astonishing 42 pounds in 11 weeks! This launched his quest to align fitness pursuits with health instead of compromise health. Wade realized that *we pursue fitness goals for three reasons: aesthetics, performance and health* ; and that quite often, *our pursuit of the first two severely compromises the final one.* Long before the emerging topic of gut health became the hot issue of the day, Wade realized that his digestion was trashed, largely on account of chronically excessive protein intake combined with a bodybuilder style starvation diet that lasted too long. This free flowing show also touches on issues like performance-enhancing drugs in sports and how the increasingly sophisticated biohacking strategies of the day are closing the gap between a doped athlete and a clean athlete doing everything right. Wade proved this insight to be true when he returned to bodybuilding after a four-year layoff and performed better than his previous efforts as a less healthy human. You’ll also learn about the three issues that can be causing gut dysfunction and how to quickly home test for them. Learn more about Wade and his operation, including a free 12-week peak performance program at BioOptimizers.com ( http://biooptimizers.com ) and enjoy his Awesome Health Podcast ( https://bioptimizers.com/awesome-health-podcast-archive/ ) , including a 2020 interview with me! *TIMESTAMPS:* Wade talks about how he got into bodybuilding and was inspired by Schwarzenegger’s advice: He said you can achieve anything you want with hard work, self-discipline, and a positive attitude. [05:28] After working for many years on his dream of becoming a champion bodybuilder, Wade was in Mr. Universe contest and immediately thereafter gained 42 pounds in 11 weeks. [09:27] He realized he had built his body from the outside in and he had to learn to build the body from the inside out. [10:59] Many of the bodybuilders eventually end up in some health crisis. [12:51] Wade has learned from his experience and has applied this to his biological optimization formula. [15:33] Athletes are fit, not necessarily healthy. We have sacrificed health in pursuit of performance. [18:03] After Wade was in the contest, what happened that caused his body to blow up? [20:22] The use of performance-enhancing technology is pervasive in the athletic community maybe going back 60 to 70 years. [25:15] When traveling to India for a contest, he connected with like-minded people and started the BiOptimizers development. [32:11] When you're in the midst of a highly engrossing competitive challenge and drugs are part of the game, it's easy to rationalize and join up with the pack to try to stay with the pack instead of get dropped. [34:21] How did Wade learn about the gut microbiome so long before what we know today? [38:47] A hundred million Americans on any given day are suffering from some sort of digestive distress that is either an over-the-counter or prescription medication for digestive related illnesses. [42:39] The USDA allows 50 different chemicals on organic produce and we don’t get to know about genetic modification in many places. [44:11] A person tries to eat healthy, selecting carefully, knowing that there are still problems. There are probiotics available in the stores. How do we know which ones are best? [45:53] A one-degree difference in temperature in a probiotic stream is going to cause a doubling of the activity of that probiotic. You need a prebiotic. [47:00] Wade and his partner have disparate dietary patterns. Is it important what genetic particulars are present when it comes to choosing the best diet? [50:01] Three areas where people run into digestive issues are lack of proper enzymes in the food, being low in hydrochloric acid, and microbiome imbalance. [55:28] Magnesium is the most common deficiency mineral in virtually everybody’s diet. [58:56] *LINKS:* * Brad ‘s Shopping Page ( http://www.bradkearns.com/shop/ ) * BiOptimizers ( https://bioptimizers.com/ ) * Wade Lightheart ( https://www.google.com/search?bih=814&biw=1395&fir=UHzq9e5byKaddM%252Cvjuqh8ioaYO0lM%252C_&ictx=1&q=wade+lightheart&sa=X&source=iu&sxsrf=ALeKk01m286iBAhWRlkhDbjbfLmSfHUfJQ%3A1600542465043&tbm=isch&usg=AI4_-kQYUqr9JnHv35XkKTKo2zOv6B1SXQ&ved=2ahUKEwi_os6o9fXrAhVKOKwKHZakA-8Q9QF6BAgJEC4&vet=1#imgrc=UHzq9e5byKaddM ) * Dr. Edward Howell ( https://www.foodenzymeinstitute.com/products/Enzyme-Nutrition-by-Dr-Edward-Howell.aspx ) *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
*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
*I am so excited to talk about the Carnivore Scores Food Ranking Chart with you today!* This food chart was a joint venture with health coach Kate Cretsigner ( http://k84wellness.com/ ) , who has utilized the carnivore diet with great success for her clients, and who used this guideline as a way to help her clients get optimal nutrition. Kate came to this solution after realizing that many of her clients who were keto or paleo still suffered from inflammatory issues, and that by taking out all potentially problematic plant foods, their bodies were then “able to heal quicker,” while also receiving optimal nutrients. Think of it as the ultimate elimination diet, with an end goal of healing the gut. Kate actually started this carnivore experiment in her own home: with herself, and with her daughter, who was able to experience incredible healing in just 30 days from diverticulitis. Since Kate never advises her clients to do something that she hasn’t done herself, she went strict carnivore for 30 days. After the first month, Kate found that “assorted health imperfections that I didn’t know that I had, or that I thought were ‘normal,’ improved right away.” Her 30-day experiment turned into 560 days and counting! And get this: during the early stages of her carnivore journey, she actually rode her bicycle the entire length of Vermont — that’s 200 miles over the course of two days — without consuming any calories on the bike! Talk about a fat-burning machine! I was fascinated by Kate’s story when I first heard it on her podcast, and intrigued and excited at the idea of creating a Carnivore Food Chart to simplify and clarify ( https://www.bradkearns.com/2020/12/09/carnivore-scores-a-food-chart-to-clarify-and-simplify/ ) what this diet is all about. In this episode, I’m breaking down the chart to explain why we have formulated it this way, and you’ll learn how easy and simple it can be to get optimal nutrition once you have this handy set of guidelines to reference! *Global All-Stars* (the most nutrient dense foods on the planet) Liver, Oysters, Salmon Roe and Caviar *Animal Organs* Liver, Bone Broth, Heart, Kidney, Sweetbread, Rocky Mountain Oysters, Tripe *Wild-Caught, Oily, Cold-Water Fish* Sardines, Mackerel, Anchovies, Salmon, Herring *Shellfish* Oysters, Clams, Crab, Lobster, Mussels, Octopus, Scallops *Eggs* Don’t forget other egg options like: Goose, Duck, Quail, and Ostrich *Red Meat* Also try: Buffalo/Bison, Elk, Lamb, Venison The rest of the foods included reside below *The Steak Line* , meaning everything listed above are the foods that offer maximum nutrient density. The rest of the foods listed are still healthy, but do not need to be emphasized in the same way because of their differences in nutritional profile: *Chicken, Turkey, and Pork* and *Raw, Organic, High Fat Dairy.* And yes, some plant foods are still included on this list! They are: *Avocados* *Dark chocolate* *Fermented foods* *Fruit* *Honey* *Nuts & nut butters* *Seaweed* *Sweet potatoes/squash* These (optional) plant foods were included because they still offer high nutrient value with the smallest chance of digestive irritation. If you are suffering from auto-immune or other related symptoms, try going Kate’s route with a strict carnivore approach for 30 days. After that, see how you feel, and re-asses if you want to introduce certain plant foods back into your diet. Chances are, you’ll be feeling so good that it will be no problem at all including certain plants back into your diet. Click here ( https://www.bradkearns.com/wp-content/uploads/2020/12/CarnivoreScores_Color.pdf ) to download the Carnivore Scores chart! *TIMESTAMPS:* When the body is getting optimal nutrients, it heals quicker. It has better energy. You feel better. [03:00] Kate is going to embark on a Trans America bike race on no carbs, no sugar and just meat, organs and fat. [04:00] There's a lot of people out there suffering due to gut inflammation, leaky gut syndrome, and quite a lot of it can be righted with a complete restriction of plants and then a gradual reintroduction of the least offensive plants. [05:00] A preponderance of animal foods, the most nutritional superfoods are listed. [07:00] Wild caught oil cold-water fish is the best source for Omega 3s in the human diet. SMASH stands for sardines, mackerel, anchovies, salmon, and herring. [10:20] Shellfish are next on the list, also a very good source of Omega three. [12:16] Eggs are next on our go-to chart. Always look for eggs that are locally grown or at least in a carton stating they are pasture raised and certified humane. [14:02] There are still many foods listed on the chart that are good to eat, just not in the super food category. Grass-fed red meat is on this list. [17:20] Down below the steak line on the chart are chicken, turkey, and pork. Of course, look for organic or pasture raised. [22:00] You want to make a blanket commitment to avoid all manner of conventional pasteurized and low and non-fat dairy products [23:10] If you want to include vegetables into your diet, listed on the chart are the least objectionable. They can be integrated strategically into the diet. [26:35] And with dark chocolate, get the beans to bar notation and not made with child labor. [26:49] Raw honey, avocado, and nuts, fermented foods, fruits, sweet potatoes and squash are discussed as well. [30:36] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * K84wellness.com ( https://k84wellness.com/ ) * Carnivore Chart ( https://www.bradkearns.com/2020/12/09/carnivore-scores-a-food-chart-to-clarify-and-simplify/ ) * Dr. Axe ( https://store.draxe.com/collections/popular-products ) * Podcast with Paul Saladino ( https://www.bradkearns.com/2021/02/02/dr-paul-saladino-kicking-ass-at-a-higher-level-and-avoiding-inexorable-decline-to-decrepitude/ ) * Ancestral Supplements.com ( https://ancestralsupplements.com/ ) * Primal Blueprint ( https://www.amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?adgrpid=1340305244832617&dchild=1&hvadid=83769149995776&hvbmt=be&hvdev=c&hvlocphy=44152&hvnetw=o&hvqmt=e&hvtargid=kwd-83769436079817%3Aloc-190&hydadcr=22535_10753805&keywords=primal+blueprint&qid=1615578593&sr=8-1 ) * Framingham Study ( https://www.nhlbi.nih.gov/science/framingham-heart-study-fhs ) * Robb Wolf ( https://robbwolf.com/ ) * White Oak Pastures ( https://www.whiteoakpastures.com/featured/ ) * Bel Campo meats ( https://belcampo.com/ ) * Wild Idea Buffalo ( https://wildideabuffalo.com/ ) * uswellnessmeats.com ( https://grasslandbeef.com/ ) * ButcherBox ( https://www.butcherbox.com/ ) * The Paleo Thyroid Solution ( https://www.amazon.com/Paleo-Thyroid-Solution-Fatigued-Uninformed/dp/1939563240/ref=sr_1_2?adgrpid=1335907195534405&dchild=1&hvadid=83494271202848&hvbmt=be&hvdev=c&hvlocphy=44152&hvnetw=o&hvqmt=e&hvtargid=kwd-83494553917960%3Aloc-190&hydadcr=15526_10463663&keywords=the+paleo+thyroid+solution&qid=1615576346&sr=8-2 ) * Grain Brain ( https://www.amazon.com/Grain-Brain-Surprising-Sugar-Your-Killers/dp/031623480X ) * Meatrx.com ( https://meatrx.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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*Don’t let the title of this show make you think this episode is mainly for male listeners: you will learn a lot about sexual function and libido that is relevant for women as well.* I’ve really been diving deep into research as I work on writing my new book about testosterone function and delaying the aging process, and I have already discovered so many compelling insights that I’ll be sharing some of them with you today. You will learn what it is about *visceral fat* that makes it so harmful to the body, and also why it becomes a slippery slope that is hard to escape once you add a little bit of this kind of fat to your body. Did you know belly fat is actually classified as an endocrine *organ of its own* because of the inflammatory chemicals it secretes? This also puts your system in a constant state of inflammation, which inhibits testosterone production and a whole host of other issues relating to metabolic health. And, this all leads to even more belly fat accumulation! And when you have too much belly fat, any testosterone your body is making (or receiving through supplementation) will actually be converted into estrogen. You’ll also learn about the connection between working out too much and libido levels and the importance of napping. Training yourself to unplug and actually shut your brain down is such an important practice to commit to making daily. Remember the goal is not to fall asleep but to rest and check out. If you have trouble falling asleep or feeling really rested, use a blindfold to help your body relax, and your mind will follow. I also share the Taoist theory that posits that (for males) orgasms deplete your essential life force and the importance of preserving them. The idea is to have sex frequently, but not ejaculate frequently. But interestingly, Taoists believe frequent orgasms have the opposite effect on females! Read The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way ( https://www.amazon.com/Tao-Health-Sex-Longevity-Practical/dp/067164811X ) for more info. My shows ( https://www.bradkearns.com/2019/01/21/wendywalsh-2/ ) with Dr. Wendy Walsh are also a great resource to check out on this topic. *TIMESTAMPS:* Both women and men, let's talk about testosterone libido and sexual health. Is there something we can do besides taking medications? [01:49] The first and foremost symptom of trouble is the spare tire. Belly fat is inflammatory and puts you in a state of chronic or systemic inflammation. [04:15] Surprisingly libido and testosterone do not have a direct relationship that we’ve always assumed. [08:09] Teach yourself how to relax, and then you will optimize your sexual health. [09:36] Taoism believes women should have as many orgasms as possible. This is the opposite for the male. [14:46] There are three energy sources: Qi, Shen, and Jing. [15:36] It is a much different story for females in the society of thousands of years ago. [16:32] It takes about 72 hours for sperm and seminal fluid to regenerate. [19:24] In modern society, the female is in a different role and can easily deplete her hormone balance. [21:41] The Taoists want males to withhold their orgasms frequently. [22:28] Science differs from the Taoist theory. Many studies talk about frequency of once a week as being the maximum. [27:44] Pornography is a real problem leading people to believe they are having real sex and interfering with their hormone stabilization. [29:12] Testosterone is not directly connected to libido. [30:59] We must get that life stress and balance and give yourself a fighting chance at being a good lover here with your partner. Develop a sense of humor. [33:26] Supplements: A lot of these products are actually targeting libido rather than testosterone. [38:34] The topic of testosterone replacement therapy has produced some highly disturbing statistics. Look at lifestyle changes first. [42:09] *LINKS:* * Brad’s Shopping page ( http://www.bradkearns.com/shop/ ) * The Health Fix ( https://doctorjkrausend.com/health-fix-podcast/ ) * Taoist theory re sexual activity ( https://www.taouniverse.com/2019/07/20/taoist-sexology/ ) * Tao of Health, Sex and Longevity ( https://www.amazon.com/Health-Longevity-Fireside-Books-Publisher/dp/B004TXX2C2/ref=sr_1_3?dchild=1&keywords=Tao+of+Health%2C+Sex+and+Longevity&qid=1614376031&sr=8-3 ) * Boundless ( https://www.amazon.com/Boundless-Upgrade-Brain-Optimize-Aging/dp/1628603976/ref=sr_1_1?dchild=1&keywords=Boundless&qid=1614376068&sr=8-1 ) * The Way of the Superior Man ( https://www.amazon.com/Way-Superior-Man-Challenges-Anniversary/dp/1622038320/ref=sr_1_1?dchild=1&hvadid=78477769841032&hvbmt=be&hvdev=c&hvqmt=e&keywords=the+superior+man&qid=1614372942&s=books&sr=1-1&tag=mh0b-20 ) * Frogs that changed sex ( https://www.nationalgeographic.com/animals/article/frogs-reverse-sex-more-often-than-thought ) * Mark’s Daily Apple ( https://www.marksdailyapple.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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*Four-time podcast guest Dave Rossi has a unique approach to spirituality and happiness that leaves a lasting impact.* Enjoy our previous shows (like the episode about his book, The Imperative Habit ( https://www.bradkearns.com/2020/04/14/dave-rossi-2/ ) , and Overcoming Fear and Anxiety With Values and Vision ( https://www.bradkearns.com/2018/12/11/daverossi/ ) ) and this Breather show ( https://www.bradkearns.com/2020/05/01/dave-rossi-using-the-seven-habits-under-pressure/ ) about *dealing with fear by using a methodical and effective process*. Dave also puts an interesting spin on happiness by urging us to *view happiness as our default state* once we eliminate all the things that make us unhappy. Hint : most of them are ruminations in the mind about the past or the future! This episode walks you through the *four steps* you can take in order to truly overcome fear and anxiety. And the way Dave frames things that we too often deem as negative, like failure, will open your eyes to a whole new perspective, which helps when making adjustments to the way we handle negative emotions. The first step when you’re feeling anxious, scared, or anything unpleasant, is to *Stop*. First, become aware of what emotion and feeling that you are feeling. If it is fear, then call it out. Say, “I am afraid that…” Consciousness is not acting happy, so we can feel happy when we can act happy. Instead, Dave says it’s like, “Shining a flashlight on the deep dark parts of our fears and vulnerabilities and touching them, seeing them, exposing them, and shining them with light so we can feel great all the time.” It’s important to get the difference between the two ― I know I’ve definitely been that overly positive guy that essentially is in denial then! And it needs to be said that it is ok to have fear. It’s normal, we all experience it, but the issue that arises out of fear a lot of the time is that you have to decide what to do with it. And acting on any emotion is not advisable ― certainly not fear. *“Fear inhibits clarity, full stop.”* The next step is to *Process* : Where is the fear coming from? Danger? Fear of loss, fear of results, fear of failure? Processing the emotion usually leads back to either a belief, or ego. Dave says, “Using intelligence and thoughts, *reason to find solutions to the issues without fear*. This will give us greater intelligence and great power to choose.” I love this point of Dave’s because overcoming fears of failure happened to me by both working hard AND smart. I think of my son now: a college grad, out in the real world now….and real life is scary and discouraging. But if you turn to your values and vision, as Rossi says, you can take action by applying some of that mindset training to envision your path clearly. And that is when you give yourself your best shot. “Tell yourself you need to *make the analysis and choice without the fear,* but understand the issues surrounding the initial feeling. Dealing with fear is facing the things you need to do, to make something work,” Dave says. “Doubting your ability can be real, more real if you doubt it without fear and without ego. Then you can objectively assess your abilities - not your abilities fogged by fear or ego.” The next step is to *Decide* : “Decide authentically, with a feeling of love and joy for the task. Decide without fear.” To do that, the key is realizing that any outcome is the outcome that it is supposed to be. We have much less control in our lives than we think we do. Here, Dave uses the example trying to parent your kid into being a “success.” I love this reflection because kids really are on their own path from a very young age, and your job as a parent is unconditional love and support. Like being the caddy to a golfer! You can give advice, but don’t overly orchestrate things, and don’t try to shield them from struggling and failure. There’s so much to be learned there. Dave says failure is supposed to teach us something. That it’s a growing experience. And if a venture fails, it doesn’t mean you’re a failure. Dave says, “Failure is not good or bad, we only think it is bad.” We all know this is true, it’s just hard to swallow. Can you reference any times in life where failure led to something greater? I’ve written ( https://www.bradkearns.com/meet-brad/ ) about my failed college running, and I’ve also noticed lots of divorce happening in recent years including myself. You have to see it is a good and necessary and worthwhile run, instead of a failure…..but, use intelligence and thoughts to plot your future. Jordan Peterson says that the reason we have memory is so we *don’t repeat the same mistakes.* Re-framing it this way is to think that nothing is actually a failure, but a *lesson*. John Wooden said: “Failure is not fatal, but failure to change might be.” And the final step: *Happiness.* Choose knowing you can fail, but because you want it and love trying it. Not for money or success, but because it’s the right thing to do. And it is also the highest expression of your passions and talents. But….when we get old, we have more responsibility and the stakes are higher. Or are they? *We only think they are.* We all deserve the clarity and freedom of the young athlete who quit his accounting job and became an athlete. Choose happiness! *TIMESTAMPS:* To get rid of that state of fear and anxiety, the first step is to slow down and acknowledge what you are feeling. [02:23] The next step is to process it using intelligence and thought. [04:47] Decide authentically with the feeling of love and joy for the task. Brad applies this to parenting. [09:25] If we fail, the failure is supposed to teach us something and thus become a growth experience. [11:43] The reason humans have memory is not for nostalgia, it’s so don’t repeat the same mistakes in the future. [15:27] Get all the stuff that makes you unhappy out of the way, and you’re left with happiness! [16:01] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Dave Rossi podcast ( https://www.bradkearns.com/2020/10/20/dave-rossi-consciousness-spirituality-finding-happiness-from-within-and-what-brads-hiding-from-the-listening-audience/ ) * Brad Kearns Life ( https://www.bradkearns.com/meet-brad/ ) *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
*The long awaited release of the diet book to end all diet books is here!* Two Meals A Day transcends the confusion and controversy about healthy eating, and obsessing over strict food choices and meal patterns required with many niche strategies. Instead, you’ll broaden the focus to a simple and sustainable strategy that works for everyone. Emerging science reveals that when you eat is just as important as what you eat for fat loss, disease protection and longevity. Even among those devoted to choosing the best foods or following strict macro guidelines, it’s possible to fall short of fat loss goals by eating too frequently and engaging in the surprisingly destructive habit of snacking. In this show, you’ll get a great sense of the content of each chapter in the book, starting with a detailed explanation of how to achieve metabolic flexibility—the ability to gracefully burn a variety of fuel sources as needed, with the emphasis on stored body fat as your preferred fuel choice. You’ll understand that our body works most efficiently in a fasted state, with autophagy, immune function, cognitive function and inflammation control all optimized. You’ll also learn why simply ditching the Big Three toxic modern foods (refined sugars, grains and industrial seed oils) will get you most of the way toward your potential. You’ll gain a deep understanding of how to make the best choices in the ancestral food categories, and form an empowering mindset by rejecting self-limiting beliefs and behavior patterns and operating from a stance of gratitude, mindfulness, and self-confidence. The show will also overview how to implement the important lifestyle practices of sleep, rest & recovery, increased general everyday movement, and brief, high intensity workouts. Enjoy this highly informative conversation with Mark and pre-order Two Meals a Day here ( https://twomealsadaybook.com/ ) ! *TIMESTAMPS:* Brad and Mark Sisson bring you up-to-date on the latest information on healthy eating. [01:58] Their new book, Two Meals a Day will give you all that you need to get on that path for better health in a simple message. [06:43] Metabolic flexibility encompasses a lot of different ways of eating. One can get there either with Keto or intermittent fasting. [09:14] The point is really what's the least amount of food I can eat and maintain muscle mass, maintain energy and not get sick? And most importantly not be hungry. [11:32] The biggest problem we have had throughout the last several decades has been taking in excess calories and storing them as fat. [14:40] How can you get comfortable eating only two meals a day? [17:41] People have tended to live and die by the number of calories, counting calories in and calories out. That’s not how it works. [20:31] Get rid of the crap. The big three: sugar, industrial seed oils, and processed grains. Try it for twenty-one days. [26:36] Learn to do this systematically and methodically so that your body learns to adapt. [31:22] We want all the food we eat to taste fantastic. We don’t need to be beholden to what someone says is “healthy” or to worry about hunger. [35:30] Making good choices within the ancestral food categories: meat, fish, fowl, eggs, fruits, nuts, and seeds, does not have to be complicated. [36:51] New information just keeps coming. Don’t be afraid to try something different. [41:18] The enjoyment of the experience in itself contributes to a healthy diet. [44:20] Sometimes you find out that what you have been eating is actually causing much of your physical discomfort like indigestion, arthritis, bloating and such. [48:10] Many people listen to us and read the books and know what to do, but don’t understand why they fall off the rails. What can they do? [50:27] Sleep is the single most overlooked opportunity to reassess health, whether it's mental health, restorative health, or whether it's recuperation from an illness, or whether it's just keeping your sanity about you [01:00:39] Learn how to allocate time for social interactions, not on a device. [01:05:44] Move more…not just exercise. With micro-workouts, you are risking fatigue or breakdown. [01:07:26] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Mark’s Daily Apple ( https://www.marksdailyapple.com/ ) * Two Meals a Day ( https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration/dp/B08TKNLZ32/ref=sr_1_1?dchild=1&keywords=Two+Meals+a+Day&qid=1613510869&s=audible&sr=1-1 ) * The Fatburn Fix ( https://www.amazon.com/Fatburn-Fix-Energy-Hunger-Weight/dp/1250114519/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1613510899&sr=1-1 ) * The Circadian Code ( https://www.amazon.com/Circadian-Code-Supercharge-Transform-Midnight/dp/0593135903/ref=sr_1_1?dchild=1&keywords=The+Circadian+Code&qid=1613511001&s=books&sr=1-1 ) * Burn ( https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/B08FL6Y69D/ref=sr_1_1?dchild=1&keywords=burn+pontzer&qid=1613510557&s=books&sr=1-1 ) * The Primal Blueprint ( http://amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?dchild=1&keywords=The+Primal+Blueprint&qid=1613511023&s=books&sr=1-1 ) * Wheat Belly ( https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/B08FL6Y69D/ref=sr_1_1?dchild=1&keywords=burn+pontzer&qid=1613510557&s=books&sr=1-1 ) * Biology of Belief ( https://www.amazon.com/Biology-Belief-10th-Anniversary-Consciousness/dp/140195247X/ref=sr_1_1?crid=3I2301MN192PP&dchild=1&keywords=biology+of+belief+by+bruce+lipton&qid=1613511055&s=books&sprefix=Biology+of+Belief%2Cstripbooks%2C241&sr=1-1 ) * Lights Out, Sleep, Sugar and Survival ( https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680 ) *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
*“We all have a genetic amount of sleep that we need,” says Rise Science app founder Jeff Kahn.* The average amount for humans is slightly over eight hours. But, as you’ll learn from this episode, if you don’t meet this genetic need every night (let’s say you get seven), then the next day, you have one hour of sleep debt to deal with. And, if this continues, and you’re operating on a full week of getting seven hours of sleep as opposed to your usual eight, this alters your cognitive performance - to the point where Jeff likens it to being at the legal limit for alcohol at the end of the week. There is so much to learn from this insightful conversation with Jeff. He and his Rise Science co-founder were actually the first to publish research on technology-enabled sleep behavior modification. Through Rise Science’s tireless dedication to improving the sleep of elite athletes across the NFL, NBA, MLS, and NCAAF, Jeff has not only witnessed first-hand measurable improvements to performance and risk of injury, but also seen that *sleep boosts sales revenue* in organizations by an average of 14%. And Jeff doesn’t just educate us all on the many (and oftentimes surprising) ways that sleep and circadian health affect every single aspect of our physical, cognitive, and emotional performance and wellbeing, he also knows which specific methods are actually effective and will make the biggest difference in the way you sleep. During this episode, you’ll learn that a lack of focus on circadian dynamics means that most conventional sleep solutions are already *completely ineffective* , and Jeff reveals that we are actually *biologically wired to underestimate* just how sleep deprived we really are. As Jeff breaks down the details of how the body functions with (and without) a sufficient amount of sleep, you’ll gain a clear understanding of the importance of *tracking how much sleep debt* you’ve been accumulating, especially once you realize that the quality of your performance in anything diminishes in conjunction with the increased amount of sleep you continue to lose. Jeff also clues us in to why worrying about the *“quality” is actually hugely misguided* , and why our primary focus should be instead on *reducing sleep debt*. Jeff also shares the fascinating behavioral science research that underpins the app and makes behavior change both successful and sustainable. As he explains, changing habits is totally possible: however, only within the right conditions can this change be possible. *TIMESTAMPS:* Sleep is the most important health topic. If you are sleep deprived, you’re not a good judge of how much sleep you need. [01:42] Jeff decided to study sleep when he, as a student, realized how exhausted he and others were. [05:00] If you don’t get a good sleep, basically everything about your functioning suffers. [10:30] There are two factors that determine how you function and how you feel. [13:59] You have a genetic need for a certain amount of sleep. If you don’t meet this genetic need, you build up “sleep debt.” [17:39] Studies equate “sleep debt” to being drunk as far as ability to function. [23:06] Lack of sleep also affects your glucose metabolism roughly equivalent to Type II Diabetes! [28:06] You are not a good judge of your own performance. [30:47] Circadian rhythm is different for different people. What is a night owl vs. a morning person? [32:48] What is a sleep hangover? Don’t be quick to judge your night’s sleep. Wait about 90 minutes. [40:55] You cannot physiologically oversleep! [42:32] How can the listener judge where they fall on the biological sleep scale? [51:02] If a person is purposely sleeping extra time because of their strenuous activity, is there a point where it is overdone? [57:09] Some athletes who have spectacular skills, would even be better if they got more sleep! [01:00:13] The app that can help you get a handle on this sleep information is called Rise. [10:05:47] *LINKS:* * Brad’s Shopping page ( http://www.bradkearns.com/shop/ ) * Brad Kearns.com ( https://www.bradkearns.com/ ) * Jeff Kahn ( https://www.brighttalk.com/webcast/17061/402875/jeff-kahn-the-sales-benefits-of-a-good-nights-sleep ) * Rise Science ( https://www.risescience.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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*I had such a great time speaking to sleep expert Jeff Kahn that we kept the mic running well after our first conversation was technically over, and it turned into quite a fascinating conversation.* In this breather show, you’ll learn about the “sleep placebo effect” and why some people are actually more affected by their sleep debt than others are. You’ll also learn about the many different ways to measure sleep quality (there are eight!), and how to effectively deal with, and eradicate, the distracting thoughts that can come flooding in right before bedtime. You’ll also learn about why “stimulus control” is actually the best, research-backed way to reverse insomnia, and why it’s so important to do whatever you can to not stress about your sleeping patterns when you’re having trouble sleeping through the night or even falling asleep. Enjoy learning even more from this incredible sleep expert, and check out Rise here ( https://rise.com/ ). *TIMESTAMPS:* If we happen to have a night of imperfect sleep, maybe don’t worry about it. [01:30] Individuals have different sensitivities to sleep debt. [03:48] Sleep placebo is that if you are told that whatever sleep you got last night was good quality, you actually perform better. [06:28] There are about eight different measures of sleep quality, and still it is hard to define. [07:57] If you are having trouble with thoughts when you are trying to fall asleep, it’s a good idea to write things down or get out of bed and do something else. [10:26] If we are in sleep debt and really needing sleep, are we going to get a deeper more efficient sleep? [13:11] Don’t stress about your imperfect night of sleep. [18:31] *LINKS:* * Brad’s Shopping page ( http://www.bradkearns.com/shop/ ) * Rise ( https://rise.com/ ) * Podcast with Jeff Kahn ( https://www.bradkearns.com/2021/03/16/jeff-kahn-life-changing-insights-about-sleep-circadian-rhythm-and-sleep-debt/ ) * Take a Nap, Change your Life ( https://www.amazon.com/Take-Nap-Change-Your-Life/dp/0761142908/ref=sr_1_1?dchild=1&hvadid=78615133881993&hvbmt=be&hvdev=c&hvqmt=e&keywords=take+a+nap+change+your+life&qid=1615935469&sr=8-1 ) *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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*In this episode, I take you through my new book, Two Meals a Day , chapter by chapter, to learn how to live healthily through a simple but sustainable strategy that works for everyone.* You’ll learn about how *your body actually operates best in a fasted state* , and that people eat too much of the wrong foods, and too often, as well as what the “wrong” foods are. You’ll also find out why *snacking is a destructive habit* , why eating less often will help you develop *metabolic flexibility* , and the benefits of eating intuitively instead of following a strict, three meals a day structure. You’ll also learn about what leads to *dysfunctional fat burning* and the *power of “turnaround statements”* , which can be applied to great effect to every area of your life, why “faking it till you make it” has real effects on your physiology, and how to implement winning mindset and behavioral patterns that *align with your goals.* Whether you’re Paleo, carnivore, keto, or prefer to j ust eat intuitively and not put a label on it, you can benefit greatly from eating two meals a day, because this strategy is truly one that works for everyone, and also strengthens your ability to make empowering and conscious choices for yourself. *TIMESTAMPS:* Carbohydrate dependency is quite likely the number one public health problem today. [00:53] If you want to achieve optimum health, body composition, and longevity, ditch modern processed foods and eat less frequently. Develop metabolic flexibility. [01:46] We aren’t telling you what to eat but we ask that you ditch the big three toxic modern foods, stop the habit of snacking. [03:12] When you are doing a dietary transition, you should not have to suffer and be in pain. [04:52] Your body works most optimally in a fasted state. [07:55] Clean up your act. [08:40] Emphasize nutrient dense ancestral foods. [13:23] Intermittent eating is the fastest way to health. You have to do it right. [19:23] If you are not getting enough sleep or having stressful workouts, it will be more difficult to transition into this new dietary regimen. [23:52] Implement a winning mindset. Look at your own self-limiting beliefs. [29:09] Follow the fat-burning lifestyle. Start with good sleep habits. [35:23] Discipline your use of technology. Move more. [41:09] Micro workouts are always beneficial. No pain, no gain is not the way to go. [43:21] How does the two meals a day work? Follow your intuition. [47:23] Chapter 7 of this book has a chapter called Advanced Strategies for Fat Reduction. [48:59] Therapeutic cold exposure helps stimulate fat reduction and brings psychological benefits. [55:40] The 12-day Turbocharge is at the end of the book with action assignments in food, fasting, fitness, mindset, and lifestyle. [01:00:01] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Brad’s Macadamia Masterpiece ( https://bradventures.com/nut-butter/ ) * Two Meals a Day ( https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration-ebook/dp/B08D94GQT9 ) * Jack Canfield ( https://en.wikipedia.org/wiki/Jack_Canfield ) * Dr. Cate Shanahan ( https://www.bradkearns.com/2020/05/19/dr-cate-shanahan-the-fatburn-fix/ ) * Dr. Paul Saladino ( https://carnivoremd.com/ ) * Kate Cressinger ( https://www.listennotes.com/podcasts/k8-4-wellness-podcast-kate-cretsinger--IcSFl10nu5/ ) * Carnivore Scores ( https://www.bradkearns.com/2020/12/09/carnivore-scores-a-food-chart-to-clarify-and-simplify/ ) * Ariana Huffington ( https://thriveglobal.com/authors/arianna-huffington/ ) * X3 Bar ( https://www.jaquishbiomedical.com/x3-bar/?msclkid=3d8d71f6b51d128ba6991195fa02554c&utm_campaign=Search+-+BRD+-+CPC+-+US&utm_content=X3+-+Bar&utm_medium=cpc&utm_source=bing&utm_term=x3+bar ) * Micro workouts ( https://www.bradkearns.com/2020/11/30/5-reasons-why-micro-workouts-will-transform-your-life/ ) * Ray Cronise ( https://www.foundmyfitness.com/episodes/cold-exposure-fasting-lose-weight ) *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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*“Confidence does provide an evolutionary edge,” says Elle Russ.* I welcome Elle, my longtime Primal coworker and host of the Primal Blueprint podcast, to the show today. Elle has become an authority on thyroid health and wrote the best-selling book, The Paleo Thyroid Solution , but she is also a multi-talented human with a long history as a Hollywood writer and actor. In this episode, you’ll learn about Elle’s book Confident as F*ck , and and how we can all be confident as fuck too, and live a happier, more abundant existence. If you tuned in for Elle’s first appearance ( https://www.bradkearns.com/2018/08/22/elle-russ-a-journey-of-healing-health-and-helping-others/ ) on the podcast when she revealed for the first time publicly that she had a severe disability with her hands, you already know that harboring this secret for many years out of fear of being judged ended up framing lots of her life behavior and self-esteem. Elle is passionate about empowering others to become more confident, and she knows how difficult this process can be, because she actually lived through it. That’s why her book is the self-help book for people looking to level up their self-esteem and confidence, while also manifesting their dreams. Elle is also a huge proponent of the law of attraction and helpful practices like vision board building, and she clues us in on the interesting twist that comes with building confidence, which is that there are actually pitfalls to being a highly confident person. She also cautions us to not judge someone’s confidence based on their ability to do something well: “You can be confident in your ability in something, but not be confident on the inside.” She also notes that: “Confident people make others feel worthy.” In this entertaining exposé on self-esteem and confidence, you’ll learn how to identify and finally ditch bad vibes and negative people who hold you back. Elle calls this “The Downer Effect.” You’ll also learn how to clean up your past through addressing shame and self-limiting stories (about yourself and others) that are holding you back. Elle refers to this as “parental garbage,” which can be both overt and subtle. Elle also makes a good point by pointing out how frequently the most confident person in a room is also the quietest, and you’ll become inspired to speak up for yourself, and take a leap into the arena of self-examination. By the end of Confident As Fu*k , you will understand yourself and the shortcomings you need to abandon in order to kick ass and take names! *TIMESTAMPS:* Brad talks to another Primal Blueprint co-worker about her experience with thyroid problems as well as her new book on confidence. [01:28] Many doctors are ill informed about thyroid health. [06:45] Highly competent people do not want to show vulnerability or appear weak. [08:54] You can have performance confidence but no confidence on the inside. [12:43] Drawing appropriate boundaries is really important. [15:29] We repeat patterns from our childhood whether we like them or not. [16:35] The opposite of being confident is being a people pleaser. [24:05] Without realizing it, we are surrounded by “downers”. [26:51] Look to see if some of your criticisms of other people is because you want to be right. [32:45] How can we suggest things to other people out of concern without sounding critical? [36:38] In trying to be supportive, be careful about false praise. Praise the effort, not the attributes. [43:52] How does one work through the pitfalls in their daily life? Shame will disable your confidence. [47:58] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Brad’s early podcast with Elle ( https://www.bradkearns.com/2018/08/22/elle-russ-a-journey-of-healing-health-and-helping-others/ ) * Elle Russ ( https://www.elleruss.com/ ) * The Paleo Thyroid Solution ( https://www.amazon.com/Paleo-Thyroid-Solution-Fatigued-Uninformed/dp/1939563240/ref=sr_1_2?crid=1YMY9J00PN2X0&dchild=1&keywords=the+paleo+thyroid+solution+by+elle+russ&qid=1617135649&s=books&sprefix=the+paleo+thyr%2Cstripbooks%2C215&sr=1-2 ) * Confident as Fuck ( https://www.amazon.com/Confident-As-Fu-cultivate-confidence/dp/1695359682/ref=sr_1_1?dchild=1&keywords=Confident+as+Fuck+by+elle+russ&qid=1617135681&s=books&sr=1-1 ) * Stop the Thyroid Madness ( https://www.amazon.com/Stop-Thyroid-Madness-Revolution-Treatment/dp/0615477127/ref=sr_1_1?dchild=1&keywords=Stop+the+Thyroid+Madness&qid=1617135722&s=books&sr=1-1 ) * The Thyroid Patient Manual ( https://www.amazon.com/Thyroid-Patients-Manual-Recovering-Hypothyroidism/dp/0957099339/ref=sr_1_3?dchild=1&keywords=The+Thyroid+Patient+Manual&qid=1617135754&s=books&sr=1-3 ) * You Can Heal Your Life ( https://www.audible.com/ep/title?asin=B002UZLAL6&device=d&ds_rl=1263561&gclid=a31a6c8e6880189f18fc0cedead7f8ec&gclsrc=3p.ds&msclkid=a31a6c8e6880189f18fc0cedead7f8ec&source_code=MSNGBWS0805169030 ) * The Intention Experiment ( https://www.amazon.com/Intention-Experiment-Using-Thoughts-Change/dp/0743276965 ) * Mark’s Daily Apple ( https://www.marksdailyapple.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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*“Lifestyle does not affect energy expenditure the way we think,” says Dr. Herman Pontzer."* Get ready for a wide-ranging conversation with Dr. Herman that will truly keep you on your toes and challenge everything you thought you knew about exercise and energy expenditure. His work is centered around studying the physiology of both humans and apes in order to gain a much deeper and nuanced understanding of *how* *ecology, lifestyle, diet, and evolutionary history affect metabolism and health*. Here to talk about his sensational new book, Burn, and deeply driven by his interest in anthropology and evolutionary biology, Dr. Herman shares some incredibly thought-provoking insights during this episode. You’ll surely want to order your own copy of Burn ( https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/0525541527/ref=sr_1_1?crid=155HYHPI1M5L5&dchild=1&keywords=burn+herman+pontzer&qid=1616386824&sprefix=burn+herman+p%2Caps%2C216&sr=8-1 ) to read, as it will expose you to many surprising truths about the way your body functions that will inspire you to completely overhaul the way you work out, especially after you hear that *humans burn the same number of calories every day, regardless of exercise habits.* In this episode, you’ll learn about *metabolic diversity* , the difference between being a high calorie burner and having a fast metabolism, and why we should *rethink why we exercise*. You’ll also learn why metabolism is closely linked to *longevity* , why workouts don’t matter when it comes to trying to drop excess body fat, and the secret, sensible method for *successful fat loss*. Dr. Herman also gives some beautiful commentary towards the end of this episode about how his time with the Hadza people has profoundly impacted his perspective on life. If you want to give back to the amazing Hadza community and help protect their health and culture, please click here ( https://www.hadzafund.org/ ) to learn about The Hadza Fund. *TIMESTAMPS:* New research blows the lid off how we really burn calories, lose weight and stay healthy. [01:52] Your daily activity level has no bearing on the number of calories you burn each day. [06:07] If you exercise more, your body compensates by turning energy expenditures and other tasks down. [11:17] What’s the use of exercising if we don’t burn any more calories and lose weight than when we sit around? [13:40] Of course, exercise is an important activity for your health and longevity. It just doesn’t show as a number decreasing on the scale. [19:04] You can eat carbs, turn them into fats and then burn the fat. [22:29] If you want to manage your weight, focus on diet. [23:51] The Hadza, who eat off the land don’t go hungry. [28:23] If someone goes on a crash diet trying to starve for weight loss, the body puts the brakes on everything with metabolic adjustments that don’t last. [30:28] What is the recommended strategy to drop the excess pounds in Herman’s opinion? Find a diet that makes you feel full on fewer calories. [32:13] If you cut out the added sugar and processed foods that most people eat, it is a great start. [35:26] There was a study determining how full someone felt after eating various types of food. The best predictors were protein levels and fiber levels. [37:06] Exercise is very important, not for burning calories but for general well-being. But social connections have an effect on how your body functions, too. [39:39] There really is no easy way to go about this. There are many “experts” talking about things that are not scientifically based. [42:15] What is metabolic diversity? Two people can be the same size, same body composition, same lifestyle and be very different in their calorie burn. [43:59] Our paleolithic brain is not built to handle the processed foods we have today. [49:13] It’s important to go slow with your new dietary changes. [50:30] Are the Hazda getting too much of the outside world from researchers? [52:29] What has Herman taken away from his studying the Hadza? [01:04:10] *LINKS:* * Brad’s shopping page ( http://www.bradkearns.com/shop/ ) * BradKearns.com ( https://www.bradkearns.com/ ) * Dr. Herman Pontzer ( https://globalhealth.duke.edu/people/pontzer-herman ) * Burn ( https://www.amazon.com/Burn-Research-Really-Calories-Healthy/dp/B08FL6Y69D/ref=sr_1_2?crid=1YR396LP669O6&dchild=1&keywords=burn+book&qid=1616351144&sprefix=Burn%2Caps%2C259&sr=8-2 ) * Hadza ( https://www.hadzafund.org/ ) *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. * Brad’s Macadamia Masterpiece: ( http://bradventures.com/ ) Mind-blowing, life-changing nut butter blend * Male Optimization Formula with Organs (MOFO): ( http://bradkearns.com/mofo ) Optimize testosterone naturally with 100% grassfed animal organ supplement * 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
*Part 2 of my five-year health and fitness reflections covers some great exercise breakthroughs that I’ve implemented recently, as well as some lifestyle and mindset strategies that I’m placing great importance on these days.* ** I was talking with my former podcast guest and lifelong super athlete Dave Kobrine - the king of morning routines (listen to this show ( https://www.bradkearns.com/2018/11/06/davekobrine-2/ ) about his 2.5 hour daily regimen featuring waking with the sun for some easy cardio, a cold plunge and hot sauna, plus long weight training sessions). At the age of 59, Dave has a PhenoAge of 47, and together, we came up with some of our most beneficial highlights and best practices for aging gracefully, so let’s get to it! *Exercise* Some great overall trends for me in the past five years have been: * Backing off from workouts that are too tough and cause soreness/extended recovery time * Doing micro workouts on more active days. I have seen over time just how much a little here, a little there, every day, really adds up in the long run. * Rethinking Jogging ( https://youtu.be/7KFlg5hLma8 ) and overall minimizing endurance exercise. I don’t know how your brothers or Dietch can keep doing it but it doesn’t seem healthy to run marathons in one’s 50s. Certain genetic profiles may be more adapted. e.g., Non-dunkers… * Variable resistance training using an X3 bar and stretch Cordz for less soreness and less joint load. See my Day in the Life ( https://www.youtube.com/watch?feature=emb_logo&v=TJu6br65oLA ) video to see how I work with both. * Doing my Morning Routine ( https://youtu.be/-IPPwBc3GLw ) every single day for the past 4 years. Since I have low consistency in life overall, this has made a life-changing difference. I feel fitter and more resilient overall, and when my knee heals, I expect to perform superhuman feats/set records. * Cold plunge! As you probably already know, doing a cold plunge is a staple in my morning routine, and if you are interested in setting up your own chest freezer to do cold water therapy at home, check out this video ( https://www.youtube.com/watch?v=AF6d9ngxnDo ) where I explain the steps behind my setup. * Fighting the hyper connectivity battle: I love the positives that come with technology, but I also can’t ignore the many downsides, so down time and spending time away from screens is something we all must prioritize by using discipline. What really works for me is, instead of simply relying on willpower all the time, I make an effort to orchestrate opportunities where I have to get away from the computer/phone. It helps so much when you find ways to be disconnected from your phone, like doing exercise, going in the sauna or jacuzzi, napping, or taking a meditation break. *Sleep* So incredibly dialed in there for years dating back to triathlon days getting 12 hours a night. However, in the back of my mind I have that wimp question - am I accustomed to luxurious sleep habits and sort of addicted like junk food? *Mindset* It is so important that we work on formulating a strong and empowering mindset that allows us to best deal with the things we all face daily, like anxiety, uncertainty, setbacks….things that are certainly heightened and exacerbated right now. But I love what Dave Rossi says about the pursuit of happiness: Lasting happiness is more about removing things that make you unhappy, and then you are left with happiness. This is powerful. When faced with fear and anxiety, respond by redirecting your thoughts to your values and your vision. Dr. Ron Sinha also explained on the show ( https://www.bradkearns.com/2019/08/06/sinha/ ) that FOMO has actual health consequences, so remember that your mindset literally plays a role in the state of your health. Another interesting manifesting concept is that that which you fixate on has a tendency to play out. Yes, good and bad. Remember what Luke Storey says: “Just doing the act is huge.” When Luke was on the podcast ( https://www.bradkearns.com/2020/03/31/luke-storey/ ) , he emphasized the importance of being grateful now and then going forward from that perspective, because you simply cannot manifest without having gratitude for what you already have. And Dan Millman, author of my favorite book and recent podcast guest ( https://www.bradkearns.com/2021/01/05/dan-millman-the-way-of-the-peaceful-warrior/ ) says, “Be happy now, without reason, or you never will be.” *TIMESTAMPS:* The mindset for so long has been a struggle and suffer to become a champion or even just to become fit. We have a tendency to overdo it. [02:28] Rest and recovery are most important. [05:14] Micro workouts make a fantastic contribution to your fitness. [08:21] You get a better workout from short explosive effort than you do from a steady state. [10:02] You get a fine cardio workout even with stop and start activities. [14:11] The X3 bar promotes the concept of variable resistance training. [17:10] A recap of this show talks about backing off from workouts, emphasizing micro workouts, re-thinking cardo, and variable resistance training. [23:04] The cold plunge is still very much recommended for health benefits both physically and psychologically. [23:51] It is very important to fight the battle against hyper-connectivity. Don’t let technology rule our lives. [26:07] Keeping an eye on your mindset is empowering as we struggle with today’s quarantine and other anxiety producing situations. Be clear on what it is that you want to make you happy. [30:02] Try making a vision board. [31:58] *LINKS:* * Brad’s shopping Page ( http://www.bradkearns.com/shop/ ) * Breaking Muscle.com ( https://breakingmuscle.com/ ) * 8 Weeks Out ( https://www.8weeksout.com/conditioning-certification/?gclid=Cj0KCQiAvP6ABhCjARIsAH37rbQicZAr3tNC-A1JuK36gqkoqztGysSrq8L3U8tB5LOA7-ih388NXP0aAvhDEALw_wcB&wickedid=Cj0KCQiAvP6ABhCjARIsAH37rbQicZAr3tNC-A1JuK36gqkoqztGysSrq8L3U8tB5LOA7-ih388NXP0aAvhDEALw_wcB&wickedsource=google&wv=3 ) * Dr. Phil Maffetone ( https://philmaffetone.com/ ) * Brad’s Morning Routine ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) * Mark’s Daily Apple ( http://www.marksdailyapple.com/#axzz2xkuPlVaR ) * Dr. Art De Vany with Ferris ( https://tim.blog/2017/05/12/art-de-vany/ ) * Run for your Life, But Not Too Far ( https://www.youtube.com/watch?v=Y6U728AZnV0 ) * Body by Science ( https://www.amazon.com/Body-Science-Research-Strength-Training/dp/0071597174 ) * Jaquish X Bar ( https://www.jaquishbiomedical.com/x3-bar/?gclid=Cj0KCQiAvP6ABhCjARIsAH37rbT96XyDCRcWXMv83lghZBxNwMKsZFg57dOl7lK8pUa5ukzC0t8qjocaAuY4EALw_wcB ) * Brad’s Cold Plunge ( https://www.youtube.com/watch?v=AF6d9ngxnDo ) * Brad’s podcast with Dr. John Jaquish ( http://bradkearns.com/2020/09/29/dr-john-jaquish-smashing-fitness-falsehoods-getting-super-ripped-without-weights-and-pushing-the-extremes-of-healthy-living/ ) * Day in the Life of Brad Kearns ( https://www.youtube.com/watch?v=TJu6br65oLA ) * Dr. Joe Dispenza ( https://drjoedispenza.com/ ) *QUOTES:* * To pursue lasting happiness, remove things that make you unhappy. You have to dial things back a bit, and even the great experts in fitness are now pounding this drum so well - we’re really experiencing a transformation in mindset, which for so long, has been “struggle and suffer” to become a champion, or even just to become fit. *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
*Inspired by a lengthy email exchange with my childhood friend, former podcast guest and ageless wonder athlete, Dave Kobrine (age 59 with a recent biological age result of 47!), I offer a two-part show discussing major health and fitness insights and reflections over the past five years.* You’ll enjoy hearing about our best practices, especially Dave’s legendary morning routine, and you’ll hear tips and tricks you can easily implement covering eating, exercise, mindset, and lifestyle topics. In part one, I detail some of the concessions I’ve made to chronological aging, like making sure that both my diet and my workouts are evolving in alignment with my body’s own natural evolution, as well as committing to a routine that focuses on flexibility and mobility for injury prevention, and much more! Overall, looking at my pattern from 2017-2021, I have to say that I feel much much better loosening the purse strings and eating healthy nutritious food and recently focusing on animal food-emphasis. In 2017, as I was working on the Keto for Life book, I went pretty hard core, eating 50g of carbs a day or less, and trying to do sprint workouts and weight workouts. Truthfully, I felt like crap frequently, for 3 days here, 4 days there….Plus, maybe the fact that I was also going through a divorce and my daughter was struggling did not help matters as these personal events were also pretty fatigue-provoking. But reflecting on how I felt back in 2017, I truly feel even better now than I did then, regardless of the fact that I am obviously older. My perspective on a few things, like the intensity of my workout sessions, fasting frequency, and my amount of carb intake, has shifted and evolved. I’ve dialed back on the explosive, intense workouts sessions, as they can be very strenuous and can take too long to recover from. When you add a super-strict keto diet on top of it all, that’s quite a bit of stress on your system, and can lead to a pattern of crashing and burning and feeling generally lousy that I personally experienced. As 5 years have passed from age 51-56, some aging observations are taking hold. The main one is margin of error for injury, soreness or fatigue and extended recovery from overdoing it. Like I said, in your 20s, you overdo it for a few days or miss some sleep or jet lag travel and bounce back quickly - or not as quickly as some people boast. I was able to get trashed in my 20s and took weeks to recover from extreme triathlon training. But, even in my 30s and 40s, I could still bust out to soccer practice or high jump pits and take a few leaps. Check out an older YouTube video, Brad Kearns Barefoot High Jump 5’0 ( https://www.youtube.com/watch?v=g064adzlY-U ) , which captures a day when I found some pits while driving by and decided to do a high jump (even though I had forgotten my shoes!). The difference between the ages of 50 and 56 is serious. At 51, I cleared 5’5, which is hard to imagine today. The same with running a 60 second 400m at age 50. Now, I get bouts of panic breathing after doing a 200m or 400m too quickly at practice or at altitude. 3 years ago, I did a couple 6 minute miles, and now, I doubt I could come close. In many ways, I am fitter and have better injury prevention in place thanks to my morning routine. I guess it is true that with age, you lose explosiveness and some adaptability. One good thing though, is that my aging coincides with my reduction of effort in endurance activities, because I think it can be unhealthy for the 50+ crowd. At least, not very often. So maybe the best approach to aging is to reduce your frequency of big efforts and work hard at being more consistent with your basic fitness efforts. I also never did anything resembling a morning routine until after age 50 and now it’s a godsend, keeping me out of both trouble and pain. Maybe I needed it far less in my younger years, but, at the time of recording this, I’m also at the six-month mark of dealing with a minor knee injury that just keeps on lingering. And while I am happy to report it’s finally going away, it’s interesting to look back on being in my 20s and how running into a slight issue with my back or shoulder would take merely a few weeks to go away, the most severe taking six weeks to completely heal. It really just reinforces the importance of maintaining and strengthening your flexibility and mobility (check out my morning routine video for flexibility and mobility here ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) !) to minimize injury risk, and also just elevate the platform from which you perform all workouts. I also touch on an interesting article from Dr. Shawn Baker, who says that having greater androgen receptor density can allow you to actually thrive on lower levels of testosterone. But how do you get greater androgen receptivity? By performing strength-training exercises and fasting. Androgen receptors are also particularly dense in your lower extremities, so doing full-body, functional lower-body exercises, like squats, leg presses, and deadlifts, will help increase androgen receptor density in those areas. I wrap up by giving an update on how my thoughts have changed when it comes to fasting frequency, and share where I’m currently at with the carnivore diet, which has been truthfully, fantastic. It’s been amazing seeing just how much my digestion and overall health have vastly improved, all from putting less to zero emphasis on plants and focusing entirely on nutrient dense animal organs and protein. Even my workouts have been positively affected by the change I’ve made to my diet. And, I’ll add that Mark Sisson, king of his infamous Big Ass Salad, has lately admitted to gravitating towards a steak or other protein-based dishes instead of his staple salad for lunch these days. As Robb Wolf says, if you want to live a long life, lift more weights and eat more protein! *TIMESTAMPS:* Brad talks about how blood testing is estimating your age. He was thrown for a loop when his results came to him. [01:30] There is much you can do to optimize testosterone without using drugs. [03:02] You can develop androgen receptor density by doing strength training and also fasting. [06:04] The ancestral health movement has grown like crazy. [08:42] As Brad is aging, he feels his margin of error for injury, lingering fatigue etc. is taking much longer to recover. [12:32] Brad insists that his early morning routine will help him minimize injury for the rest of his life. [14:03] Maybe check physical therapy first before you go under the knife. [15:34] As you age, you need to tone down some of the efforts and be aware of injury prevention. [19:06] If you get an injury, it is important to rest it and then rest it some more. Be patient. [24:51] Carnivore diet has been very popular lately. There are still many ways to include carbs that are needed. [26:38] You want to eat the most nutrient dense food. Vegetables might not be the best for you! [29:49] If you want to live a long life, lift more weights and eat more protein. [35:42] *LINKS:* * Brad’s shopping Page ( http://www.bradkearns.com/shop/ ) * Primal Kitchen ( https://www.primalkitchen.com/ ) * Bradkearns.com ( https://www.bradkearns.com/ ) * Dr. Kelly Starrett ( https://breakingmuscle.com/fitness/how-kelly-starretts-mobility-seminar-ruined-me ) * Pheno Age ( https://www.oliverzolman.com/phenoage-calculator ) * Dr. Shawn Baker ( https://shawn-baker.com/ ) * Brad’s morning routine ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) * Brad’s high jump ( https://www.youtube.com/watch?v=g064adzlY-U ) * Dave Kobrine podcast ( https://www.bradkearns.com/2018/11/06/davekobrine-2/ ) * Brad’s Cold Plunge ( https://www.youtube.com/watch?v=AF6d9ngxnDo ) * Kate Cretsinger ( https://blog.primalblueprint.com/kate-cretsinger-cnc/ ) * The Paleo Solution ( https://www.amazon.com/Paleo-Solution-Original-Human-Diet/dp/0982565844 ) * Tommy Wood podcast ( https://www.bradkearns.com/2019/12/03/tommy-wood-3/ ) *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
*What an incredible honor to welcome the author of perhaps my favorite book of all time,* *Way Of The Peaceful Warrior* ( https://www.amazon.com/Way-Peaceful-Warrior-Changes-Lives/dp/1932073205/ref=sr_1_1?crid=V75WJM0NQ4QI&dchild=1&keywords=way+of+the+peaceful+warrior+by+dan+millman&qid=1602866844&sprefix=way+of+the+peacefu%2Caps%2C217&sr=8-1 ) *.* This book, originally published in 1988, became an international bestseller in 29 languages, a feature motion picture starring Nic Nolte, and launched a long career for Dan as one of the leading new-age authors of the modern era. The subtitle of the book says, “A book that changes lives,” and this has been true to a phenomenal extent in both my own life and for many friends who have read the book and embraced the Way. Dan Millman does a great job blending new age and metaphysical insights into lively storytelling and anecdotes from his own life. Way of the Peaceful Warrior is described as an autobiographical novel, with the setting being Dan’s life as a UC Berkeley college student in the late 1960s ― an ordinary guy striving to excel in athletics and starting to question the foundation of his beliefs and existence. The book has captivated millions across the globe for the past four decades, as Dan offers his message of how to see the world a different way with cleverness and humor woven in at all times. As you will learn from the books and during our conversation, Dan is full of thoughtful quotes and anecdotes that will help you live a life of mindfulness, compassion, kindness, and acceptance. It’s hard to encapsulate what the Way of the Peaceful Warrior is all about in a couple paragraphs, but hopefully our show will draw you in and you will be compelled to read or listen to a book that may just stay with you for the next several decades. As I mentioned to Dan at the outset of the show, it seems like today more than ever we deserve to embrace options different from the often unhealthy forces of hyperconnectivity, social media comparison, FOMO, divisiveness and consumerism. Lest you try to pigeonhole Dan as a woo woo new age guy promoting all day meditation in the forest, reflect on some of his favorite, real-world applicable quotes: “Don’t get too caught up in thoughts and being mindful. Remember that actions define our lives — just do it!” As Dan explains in the show, it’s impossible to control our thoughts or force non-stop happiness. If you can instead take action with behaviors that make you happy (even if you have to “fake it till you make it” at times) this is the real key to happiness. Alas, we have to release our attachment to the outcome and focus on the appreciation of the journey. “Trust the process of life unfolding. Don’t second guess anything, even misfortune. And finally, just when you think you might be turning into a bonafide spiritual guru, remember to, ‘Take yourself lightly, with a dash of humor and another of compassion.’” A former elite collegiate gymnast at UC Berkeley and world champion in trampoline, Dan was a martial arts teacher and college professor for many years. Currently living in Brooklyn, NY, with his wife Joy, Dan has also written 16 other books inspired by his first, enjoyed by millions of people in 29 languages. He teaches worldwide and has influenced people from all walks of life, and his most recent work includes The Hidden School ( https://www.amazon.com/Hidden-School-Return-Peaceful-Warrior/dp/1501169688/ref=sr_1_1?dchild=1&keywords=the+hidden+school&qid=1602868736&sr=8-1 ) , completing the ‘peaceful warrior saga,’ as well as an audio program, “The Complete Peaceful Warrior’s Way,” available through Audible.com. *TIMESTAMPS:* Taking action is the path to happiness. (Introducing Dan Millman) [01:50] Three helpful things are to accept our feelings and thoughts, focus on purpose, and then do what needs to be done. [06:04] Can physical talent be developed? [06:57] We are all peaceful warriors because we are all striving to live with a peaceful heart. [10:51] We are all on a journey. We are just at different places on the path. [15:58] What is happiness? [19:22] Strive for excellence rather than success. We can’t control the outcome, but we can control the effort. [21:06] Everything is difficult or even impossible until it becomes easy. [23:41] Anything we practice over time we are going to eventually do with more skill if we do it consciously without intention. [30:02] Humility is overdone. We are who we are. We have our achievements and we have our failings. [35:38] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * peacefulwarrior.com ( https://www.peacefulwarrior.com/ ) * The Way of the Peaceful Warrior ( https://www.amazon.com/Way-Peaceful-Warrior-Changes-Lives/dp/1932073205 ) * No Ordinary Moments ( https://www.amazon.com/No-Ordinary-Moments-Peaceful-Warriors/dp/0915811405 ) *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
*Enjoy this interesting interview from popular health coach and Instagram sensation, the* *Freckled Foodie* ( http://instagram.com/freckledfoodie ) *, aka Cameron Rogers!* After working on Wall Street in Sales & Trading for 5 years, Cameron had a life-altering moment, and decided it was time to wave goodbye to the corporate world and pursue the Freckled Foodie ( https://www.freckledfoodie.com/ ) full-time. Since then, she’s grown her community, worked with notable companies on creating content, helped dozens of individuals achieve a more healthy and balanced lifestyle through her health coaching practice, and developed her personality as a podcast host on Freckled Foodie & Friends ( https://www.freckledfoodie.com/podcast ). By doing all of this, she was fortunate enough to be named one of the five entrepreneurs changing New York’s wellness scene by Forbes ( https://www.forbes.com/sites/veenamccoole/2018/07/23/five-entrepreneurs-who-are-changing-new-yorks-wellness-scene/ ). In this show, Cameron goes beyond the success story of quitting Wall Street for a career in health to talk about her longtime struggle with anxiety and the coping strategies she has used successfully, and recommends to her clients. A great sound bite is that we must accept anxiety as inevitable, but figure out a way to make anxiety spur action and accomplishment. Cameron also relates an evolved approach to dietary transformation, where she encourages her clients to stay away from the stress of orthorexia by allowing occasional or regular sensible indulgences. Enjoy this interesting and wide-ranging show with Cameron and check out her podcast here ( https://www.freckledfoodie.com/podcast ) ! *TIMESTAMPS:* Cameron Rogers is not only describing her life transition of moving into the world after college, she talks about her dietary strategy that she uses in her coaching others. [01:22] The more Cameron got into cooking, the more she became focused on how her body was impacted by what she ate and drank. [04:32] When seeing a physician about her severe abdominal issues, she learned she had mercury poisoning as a result of some dental work! [06:14] Focusing too much on the food journey led her to realizing her lifelong anxiety struggle was attached to eating. [09:37] How does one manage anxiety? Alcohol is not the solution. [16:50] What recommendations does she give to her clients? She deals with each individually. Once you restrict something, you usually crave it more. [20:08] When she’s working with clients, looking at diet is important, but talking about how one feels when eating, while eating, and after eating are important. Are you actually paying attention to the food you eat? [24:09] Her approach is a bit different from traditional therapy. Cameron calls herself an accountability coach. [26:24] Cameron tells of her journey from her job, to Instagram, to her business model. [31:47] How does she help someone who struggles with the assignments they are given? [39:49] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Cameron’s Instagram with 47k followers ( https://www.instagram.com/freckledfoodie/ ) * Cameron’s Tik Tok with 70K followers ( https://www.tiktok.com/@freckledfoodie?lang=en ) * Cameron’s YouTube with 1.7k subscribers ( https://www.youtube.com/channel/UCA1ZezsFgphcediUbG_LldA ) * Freckled Foodie ( https://www.freckledfoodie.com/ ) * Low FODMAP diet ( https://www.healthline.com/nutrition/low-fodmap-diet ) * Freckled Foodie on Instagram ( https://www.instagram.com/freckledfoodie/?hl=en ) * Freckled Foodie Podcast ( https://www.freckledfoodie.com/podcast ) *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
*Can you truly change others? And what is the price you pay for trying to do so? What if there was an easier way of dealing with that desire we all have to change the behavior, habits, or beliefs of those around us? In this episode, I’ll share the most useful and insightful tips I’ve gathered from various experts and invite you to expand your perspective on the topic of changing others.* Best-selling author Mark Manson remarked during his Get Over Yourself show appearance ( 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/ ) that instead of trying to change others, *“You must decide what you are willing to tolerate and not willing to tolerate in your relationships.”* Otherwise, you’ll be stuck in a “lose-lose situation” if you continue to try to change someone, or if you yourself end up changing for someone else. Another one of my favorite insights from Mark was his argument that *self worth is an “illusion”* and that you should best *view your life as a series of decisions and actions.* Instead, work on cultivating self discipline, because *self discipline is the real key to happiness.* I also love Mark’s stance on never using other people as a means to an end. Don’t think about what others can do for you, but rather, what you can do to be of service to others. I’m also a fan of the actor Dax Shepard’s podcast Armchair Expert and share a story from one episode about how he handled an issue he was having with his wife, actress Kristen Bell. Annoyed with her habit of reading and responding to emails at night in bed, Dax remarked something along the lines of, ‘Can’t you schedule your time better during the day so you don’t do this at night?’ Well, unsurprisingly, that did not go over well. What did, however, was *a different approach* , with Dax simply telling her that he needed her full attention. The heart of the issue changed: it was no longer about what he wanted her to do, but instead about what he needed from her, and that made all the difference. I wrap up the show with some great insights from Dave Rossi ( https://www.bradkearns.com/2020/10/13/dave-rossi-interviews-brad-kearns/ ) , who says that, “Attachments in relationships set you up for pain and suffering” and advises us to, “Accept others as they are, and don’t try to change them.” Thanks for listening, and check back for part 3 of this series which will cover insights from experts on how to optimize your health! *TIMESTAMPS:* Don’t try to change other people. [01:28] Self-worth is an illusion. [02:15] If someone is trying to change you, then you are stuck in a lose-lose situation. [03:37] Learn to express your own needs by doing it in a way where you are not trying to change the other person. [05:06] The conditioned self responds to situations that supersede our power to make choices. [08:48] The highest level of human consciousness would be to never use others as a means to an end. [11:56] Don’t judge people. Don’t try to change people. Accept them for who they are. [14:20] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * The Subtle Art of Not Giving a Fuck ( https://www.amazon.com/Subtle-Art-Not-Giving-Counterintuitive/dp/0062457713 ) * Everything is Fucked ( https://www.amazon.com/Untitled-Mark-Manson/dp/0062888439/ref=pd_lpo_14_img_2/144-5781364-4310865?_encoding=UTF8&pd_rd_i=0062888439&pd_rd_r=b9f7ba92-7625-458c-9726-4d8e6a3c6b89&pd_rd_w=6ZubH&pd_rd_wg=t82lM&pf_rd_p=7b36d496-f366-4631-94d3-61b87b52511b&pf_rd_r=T8A6Q50XM2ZNFJ0BKJF2&psc=1&refRID=T8A6Q50XM2ZNFJ0BKJF2 ) * Brad’s podcast with Mark Manson ( https://www.bradkearns.com/2020/06/26/insights-from-mark-mansons-books/ ) * Armchair Expert ( https://armchairexpertpod.com/ ) * Brad’s Podcast with Dr. Wendy Walsh ( https://www.bradkearns.com/2019/01/21/wendywalsh-2/ ) * The Imperative Habit ( https://www.amazon.com/Imperative-Habit-Non-Spiritual-Practices-Spiritual-ebook/dp/B081YL62GN ) * Brad’s Breather Show with Bruce Lipton ( https://www.bradkearns.com/2019/06/28/bob2/ ) * Biology of Belief Podcast ( https://www.bradkearns.com/2019/06/21/bob1/ ) *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
*I welcome my old friend Zach Bitter to the show to talk about all things related to peak performance and endurance. Zach is the host of the Human Performance Outliers podcast and is definitely honoring the show title with his amazing ultrarunning performances. He is the world record holder at 100 miles with an astonishing time of 11 hours, 19 minutes, which equates to running 6 min, 48 seconds per mile all day long!* Go try running one mile at that pace, and then repeat 100 times! Zach also busted the world record for 100 miles on a treadmill, so don’t complain that you get “bored” after 42 minutes at the gym. Zach has also long been a leader in fat-adapted endurance training, having discovered that a nutrient-dense, low carbohydrate diet helps him recover faster and also gives him a performance edge during ultramarathon competitions because he doesn’t require as many on-board calories as when he was a high carb athlete. Zach was a participant in the FASTER study (Fat Adapted Substrate utilization in Trained Elite Runners) where groundbreaking discoveries were made for the potential of humans to burn fat during exercise at a higher rate than previously thought possible. We get into a bit of science about athletic performance, but the best part of this episode is hearing about Zach’s methodical approach to peak performance and his evolved, process-oriented approach. He loves the challenge of ultrarunning, loves pushing the edges of human endurance performance, but has a healthy competitive disposition and strives to lead a balanced life. Enjoy listening to this super informative show with Zach, and if you’re interested in connecting with him for coaching, check out his website here ( https://zachbitter.com/ ). *TIMESTAMPS:* Zach Bitter is a world record holding runner who ran 100 miles in 11 hours and 19 minutes. He’s going to talk about his training diet. [01:50] As Zach got more serious about his ultramarathon training, he learned more about nutrition. [05:25] Even a strong “healthy” young athlete has energy swings that are not good for him. [08:28] There is not just one way to do this dietary journey. [10:31] Look at the individual plan rather than the group plan for diet and training to see what is best for you. [14:59] Zach uses his training as a school teacher in his coaching work. Treat people as individuals, not by throwing them into one group. [20:04] What was happening in the sport of ultra-marathon in 2010 when Zach got into it? The sport has grown massively. [25:27] Zach fills us in on his succession of breaking records with him amazing times. [31:11] Running on a flat track, Zach was averaging 06:47:05 per mile when he broke the world record. [35:12] If you have a bad race, don’t waste time with a pity party. Think about how to use that experience to help me improve for next time. [38:52] In 2011, Zach started to examine his diet and wanted to see if he could enhance his diet to accommodate his difficult workouts. He talks about his race fueling strategies. [42:36] Here in the year 2020, with so much sports nutrition information, we are still seeing many severe gastrointestinal problems in elite athletes. [51:26] The diet transformation had a huge improvement in terms of his recovery. He had swollen ankles. [54:19] Mike McKnight ran a hundred of miles with no calories. [01:03:37] *LINKS:* * Brad’s shopping page ( http://www.bradkearns.com/shop/ ) * Zach Bitter ( https://zachbitter.com/ ) * Zach Bitter Coaching ( https://zachbitter.com/coaching ) * Two Treadmills, Liquids Only, and a Comedian: Inside Zach Bitter’s 100-Mile Treadmill WR ( https://www.runnersworld.com/runners-stories/a32613503/zach-bitter-treadmill-100-mile-world-record/ ) * FASTER study ( https://www.sciencedirect.com/science/article/pii/S0026049515003340 ) * Human Performance Outliers Podcast ( https://humanperformanceoutliers.libsyn.com/ ) * Ultramarathon Man ( https://www.amazon.com/Ultramarathon-Man-Confessions-All-Night-Runner/dp/1585424803 ) * Dr. Sean Baker ( https://shawn-baker.com/ ) * Phinney and Volek ( https://www.virtahealth.com/blog/stephen-phinney-jeff-volek-science-ketosis-adaptation ) * Mike Mcknight ( https://www.runnersworld.com/news/a29478484/michael-mcknight-triple-crown-200-milers/ ) *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
*It’s time for part 2 of this series covering the essential steps you can take to transform all areas of your life in 2021.* This episode will pick up where we left off and continue to look into the future of health and fitness, with a focus on workplace and career dynamics, exercising discipline with technology use, and prioritizing your relationships with family and friends. Here are some of the most important takeaways from this show: *Evolved Workplace / Career Dynamics:* Now more than ever, more and more people are becoming home based workers, have a hybrid of a home-office, or other collaborative workspaces. This may emanate from quarantine but also makes so much sense on basically every practical level. Who wants to waste time sitting in rush hour when you could be actually getting stuff done? One byproduct of the evolved workplace may also be economic repercussions. I think we’ll see a decline in popularity for urban living in favor of focusing on a different quality of life. I’m also noticing, thanks to the Internet, that we have a rapid escalation of progressive culture all over the place, which seems to be spreading from the urban centers in all directions. And with it, an escalation of propgressive values in satellite areas. See this already in Sacramento, Bend, OR, Nashville, St. Louis — I even did a primal talk and potluck dinner (might well have been in Santa Monica!) *Technology: Discipline, Restraint, Selectivity, and Pro-Activity:* It is incredibly important to apply discipline, restraint, and selectivity to your use of digital technology. It is also time to wake up to the reality that we are getting brainwashed! We’ve seen how targeted content creates divisiveness and confirmation bias. Tristan Harris, co-founder Center for Humane Tech and ex-Google design ethicist explains that the algorithms want to draw you in, and cause you to use technology for a longer time. Yes, very, very smart people have created a stylized experience for you, instead of you being in the driver’s seat. I also did a whole breather show about managing Technology Addiction, which you can listen to here ( https://www.bradkearns.com/2019/05/31/techhijack/ ). “I’m an expert on how technology hijacks our psychological vulnerabilities,” says Harris, who also was a magician as a kid. He explains that magicians start by looking for blind spots, edges, vulnerabilities and limits of people’s perception, so they can influence what people do without them even realizing it. And this is exactly what product designers do to your mind. They play your psychological vulnerabilities (consciously and unconsciously) against you in the race to grab your attention. He presents a gnarly top 10 list I also detailed in a breather show. Briefly, they are: * Illusion of free choice (control menu) * Intermittent variable rewards (like how slot machines trigger dopamine; they provide a reliable dopamine hit) * Creating FOMO (which is actually correlated with metabolic disease) * Emphasizing social approval (fundamental human drive “Like”) * Social reciprocity (tit for tat) * Infinite programming (that insidious need to ‘play the next episode’) * Instant interruption: “Maximizing interruptions in the name of business creates a tragedy of the commons, ruining global attention spans and causing billions of unnecessary interruptions each day.” * Bundling your reasons with their reasons (the casino registration counter is through the casino floor; if you go to add a friend on Facebook, you’ll get 100 suggestions). * Inconvenient choices. If you try to “Cancel” your New York Times subscription, you get a succession of “Are you sure?” * Forecasting errors for time spent: “True cost of a click” in time. Medium.com ( http://medium.com/ ) includes the read time (‘7 minute read’) at the top of every article. The ultimate freedom is a free mind, and we need technology that is on our team to help us live, feel, think, and act freely. So what do you do? First, start with building in other rituals and habits that keep you in balance. Check out my morning routine video ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) for ideas, and be sure to spend 35 minutes, minimum, away from your phone. All manner of workouts are a great habit to pick up, as well as hot and cold therapy, massage appointments, meditation sessions, and fun hobbies like drawing, building legos, or even clay sculpture….all you have to do is figure out which activities you find to be the most engaging and fun, and make it a part of your routine. Thanks for listening, and stay tuned for part 3! *TIMESTAMPS:* Brad reminds us of what points he made in the first show regarding personalizing your diet and micro workouts, and maintaining a kinder, gentler, approach to fitness. [01:28] Take a new look at how to deal with the evolution of the modern workplace. [02:37] What is going to be the big change in the economy as a result of the pandemic? [06:58] When relocating, people need to pay attention to how they integrate into the new area. [11:49] Develop discipline around your use of technology. [13:23] Listed are ten ways the social media producers and internet giants grab your attention without your knowing it. [16:51] Our society seems to suffer a lot from FOMO (fear of missing out) which has been shown to directly correlate to metabolic disease. [18:35] The ultimate freedom is a free mind. [22:30] What does Brad say to do? Heighten your awareness. The average person reaches for their phone 150 times per day! [24:21] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Tristan Harris ( https://www.tristanharris.com/ ) * Center for Humane Technology ( https://www.humanetech.com/ ) * Podcast with Dr. Ron Sinha ( https://www.bradkearns.com/2019/08/09/sinha2/ ) * Six dog Greyhound race turns into seven on YouTube ( https://www.google.com/search?aqs=chrome..69i57.1509j0j7&ie=UTF-8&oq=Six+dog+Greyhound+race+turns+into+seven+on+YouTube&q=Six+dog+Greyhound+race+turns+into+seven+on+YouTube&sourceid=chrome ) * Greyhound falls but still wins race on Youtube ( https://www.youtube.com/watch?v=BlS93KlH7_A ) * Dr. Elisha Goldstein podcast ( https://www.bradkearns.com/2018/09/13/dr-elisha-goldstein-mindfulness-in-the-age-of-distractibility-and-hyper-connectivity/ ) * Brad’s Morning Routine video ( https://www.youtube.com/watch?v=-IPPwBc3GLw ) * Dr. Kelly Starrett podcast ( https://www.bradkearns.com/2018/11/20/drkellystarett/ ) * Ready State. com ( https://thereadystate.com/movement-and-mobility-101/?gclid=CjwKCAiA_9r_BRBZEiwAHZ_v1wJgrSEstzW-EnO4g21M66UYbW3SAQjU2dG4OruUucDU7M7Hp3rf6RoCY7YQAvD_BwE ) *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
*“I want you to develop a taste for winning,” says Nick Symmonds, one of a kind athlete, YouTube sensation, and two-time Olympian.* Nick has forged his own interesting path from a modest and unlikely athletic beginning to the very pinnacle of international elite sport, and competed for the United States in the 2008 and 2012 Olympic Games, and was the World Championships silver medalist in the 800 meters in 2013, and the second fastest American of all time in 1:42.95. A New York Times feature article ( https://www.nytimes.com/2017/01/03/sports/olympics/nick-symmonds-retirement-running.html ) described Nick as, “The *most outspoken, polarizing, and essential American track and field athlete of the past decade.* As a runner, his preferred style was to sit and kick. As an activist for athletes’ marketing rights, as well as an advocate for gay rights and gun control, he operated from the front, a loud, bold provocateur.” One official nicknamed him, *“Team USA’s official pain in the butt.”* These days, Nick works as an “athlete-preneur,” utilizing his passion for fitness to inspire clients to become “the kind of athlete that has so many tools in your chest that you can win no matter how the race goes. Whether it’s rainy, sunny, or windy, you always find a way to win.” Still, Nick is careful to not focus too much on the “winning” aspect of the outcome and points out that it is possible to be “too dedicated.” Instead, he emphasizes the importance of keeping your approach to training light-hearted enough that you still enjoy yourself. “For me, it’s less about the competition, and more about just having fun with fitness: staying fit and inspiring others to have fun with their own fitness.” Nick has also built up an impressive resume in a very short time, in the mountains specifically, and he is currently working on collecting all 50 state high-points! He’s also publicly expressed his desire to climb the 7 Summits, the tallest mountain on each continent. And when he isn’t running or climbing, he can be found working on the business that he co-founded in 2014, Run Gum ( https://rungum.com/ ). Nick’s goal with formulating Run Gum was to have an energy product that *you can easily keep in your back pocket for whenever you need it most*. He serves as CEO for this fast growing energy company, and in this episode, you’ll learn all about what inspired him to start Run Gum, the clean ingredients it’s made of, and why it’s not just for athletes, but really, for anyone and everyone in need of an easy energy boost. Be sure to check out his awesome YouTube videos here ( https://www.youtube.com/watch?v=LD7adIyu8GA ) , and enjoy this conversation about the importance of having a balanced perspective in your approach to fitness. *TIMESTAMPS:* Brad introduces his guest who is a great Olympic runner and promoter of track and field sport. [01:25] For Nick a daily workout is kind of the glue that holds everything else together. [04:33] One commonality that all the good coaches have is patience. [07:15] A coach really sets the culture on a team. [11:54] Because Nick developed his running in a small community, he built up the confidence of how good he was. This would probably not have happened had he run in stricter competition. [15:06] His coach told him to develop a taste for winning. [17:17] Confidence cannot be understated or undervalued. [19:41] Sometimes you just stop thinking about time and just focus on racing and the time will come. [22:14] After breaking his PR in the race, he was depressed. [25:59] Now with racing behind him, Nick is known as the YouTube guy. [28:32] All three medalists from the 2012 men’s 800 were injured in the 2013 season. [30:56] The New York Times article quotes that Nick was the USA’s official pain in the butt. Why? He knew where all the money in the sport was going. [31:05] Why does he think the athletes have not been able to band together as a force and try to advocate for fairness and for better compensation? [33:00] Maybe a benefit from the COVID is that the whole Olympic movement has been disrupted. [37:22] How did the Run Gum thing get started? [39:18] You really have to understand the money part of your business model to have it succeed. [42:39] Know what you are good at and know what you are not good at. [46:36] What words of wisdom does Nick have for the young athletes? Have fun but focus on where you want to go in life. [53:53] What is in the future for Nick? His YouTube videos are growing in popularity. [57:55] *LINKS:* * Brad’s Shopping page ( http://www.bradkearns.com/shop/ ) * Nick races Strangers on Venice Beach ( https://youtu.be/X3AvQfTWKao ) for 100 bucks * Nick Symmonds YouTube ( https://www.youtube.com/watch?v=LD7adIyu8GA ) * Nick Symmonds ( https://www.nicksymmonds.com/ ) * Nick undergoes a 30 Day Body Transformation ( https://youtu.be/DYtJ-LheR2Y ) * Symmonds wins 6th title US Championship ( https://www.runnersworld.com/news/a20781078/nick-symmonds-wins-his-sixth-title-at-u-s-championships/ ) * Run Gum ( https://rungum.com/ ) * Eliud Kipchoge ( https://en.wikipedia.org/wiki/Eliud_Kipchoge ) * NY Times feature story about Nick’s athlete advocacy ( https://www.nytimes.com/2017/01/03/sports/olympics/nick-symmonds-retirement-running.html ) * 2007 Pre Classic incredible come from behind victory in 800 meters that landed Nick on the world stage of running ( https://youtu.be/_Hyg5WNp26k ) *QUOTES:* “Become the kind of athlete that has so many tools in your chest that you can win no matter how the race goes. Whether it’s rainy, sunny, or windy, you always find a way to win.” * 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
Dr. Paul, carnivore diet leader, author of The Carnivore Code ( https://www.amazon.com/Carnivore-Code-Unlocking-Returning-Ancestral/dp/035846997X/ref=sr_1_2_sspa?dchild=1&keywords=carnivore+code&psc=1&qid=1608083321&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExQjE1SEQwNk5HU0NFJmVuY3J5cHRlZElkPUEwMjQ2NzExTFpKNlBPWTQwRkw3JmVuY3J5cHRlZEFkSWQ9QTAxMjc2NjgyVFZRRkROUkg4MzFLJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ%3D%3D&sr=8-2-spons ) , host of the Fundamental Health ( http://paulsaladinomd.com ) podcast, is back for show #3! As regular listeners know, Paul makes an extremely compelling argument for a nutrient-dense, nose-to-tail, animal based diet. Paul’s message has hit me extremely hard and compelled me to reconsider the widely-held belief that colorful plant foods form the foundation of a healthy human diet. I proclaim that I have made a permanent shift in dietary habits and philosophy. I no longer go looking for plants to consume in the name of health (this includes my previous go-to meals of salads and steamed vegetables) and I make a concerted effort to increase my intake of the world’s most nutrient-dense foods: organ meats and organ supplements, oily, cold water fish, grass-fed steak, pastured eggs and so forth (learn more with my Carnivore Scores ( https://www.bradkearns.com/2020/12/09/carnivore-scores-a-food-chart-to-clarify-and-simplify/ ) chart). In our previous two shows, Paul explained the rationale for minimizing or avoiding plants in detail. In this show, we learn more about Paul’s background, including living an adventurous, vagabond lifestyle for six years (thru-hiking the 2,700-mile Pacific Crest Trail in 105 days!) before commencing his extensive medical training (Paul is a board-certified psychiatrist and Functional Medicine doc.) Paul’s book, The Carnivore Code ( https://www.amazon.com/Carnivore-Code-Unlocking-Returning-Ancestral/dp/035846997X/ref=sr_1_2_sspa?dchild=1&keywords=carnivore+code&psc=1&qid=1608083321&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUExQjE1SEQwNk5HU0NFJmVuY3J5cHRlZElkPUEwMjQ2NzExTFpKNlBPWTQwRkw3JmVuY3J5cHRlZEFkSWQ9QTAxMjc2NjgyVFZRRkROUkg4MzFLJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ%3D%3D&sr=8-2-spons ) , has been extremely well-received as it delivers comprehensive scientific rationale for the seemingly strange carnivore premise--that plants are not necessary and can quite possibly be harmful. One interesting counter opinion to the argument that plants supply awesome antioxidants is that you can achieve the same effect through environmental stressors such as cold exposure, high intensity workouts, and fasting. Wherever you stand on the carnivore premise (or where experts you listen to stand), it’s virtually undisputed that the body operates most efficiently in a fasted state: internal antioxidant production (particularly the “master antioxidant” glutathione), autophagy (the natural internal cellular detoxification process) and immune function are all optimized when you are in a fasted state. Consequently, the intended benefits of drinking a big green smoothie filled with high antioxidant plant foods (kale, celery, beets, spinach…) is eclipsed by not consuming anything. If you’ve never heard Paul before, this show will give you plenty of great insights and entice you to learn more about a nose-to-tail animal-based diet. I contend that I’m not highly sensitive to natural plant toxins, and have less urgency to eliminate them. But the point we emphasize in the conversation is that we all may benefit from aspiring to ascend from kicking ass at Level 5 to reaching Level 7 or Level 9. We have collectively come to believe that things like gas, bloating, transient abdominal pain and imperfections with elimination are “normal” and expected. Challenging these notions and doing personal experimentation with your diet can be really valuable, as it has been for more. Paul’s on the quest to kick ass of course, and you’ll learn about his recent integration of significant amounts of raw honey in his diet in pursuit of better athletic performance and recovery, electrolyte balance, and to hone insulin sensitivity. You’ll also learn about the lifestyle habits of the Hadza in Tanzania, and the overall emphasis on animal foods seen in hunter-gatherer populations across the globe. Paul is headed to Africa in 2021 to study and live amongst tribal peoples! *TIMESTAMPS:* The nose to tail carnivore diet is very powerful. Brad is convinced that it is the most nutritious diet on the planet. [01:34] Paul changed his goal of becoming a doctor when he realized how much Western medicine focuses on the symptom instead of looking for the root cause. [05:41] If you are not thriving on a paleo diet or other diets, you may not realize that plant toxins could be affecting you negatively. [09:58] We often don’t know what we are capable of as far as maintaining a healthy body. [12:07] Do we need to accept a decline into decrepitude? [15:43] Paul’s journey to where he is now covers the world of travel and learning. [16:36] While hiking the Pacific Crest Trail, Paul realized that simplicity is all we really need. [22:46] When you are taught that certain things are good for you, your body craves them even though they might not be good for you. [26:30] For a lot of people who have inflamed guts or issues, more fiber and more vegetables make them worse. [39:10] Raw organs are very nutritious however the capsules with desiccated organs are more portable and have more nutrients. [44:34] There is this question of strategic inclusion of carbohydrate into the diet for performance and recovery purposes. [48:32] We’ve elevated vegetables and greens as Gods! [57:22] Dr. Paul Saladino is going to Africa to study the Hadza and other indigenous people. [01:04:58] *LINKS:* * Brad’s shopping page ( http://www.bradkearns.com/shop/ ) * Dr. Paul Saladino ( https://carnivoremd.com/ ) * The Carnivore Code ( https://www.amazon.com/Carnivore-Code-Unlocking-Returning-Ancestral/dp/035846997X/ref=sr_1_1?dchild=1&gclid=Cj0KCQiA6t6ABhDMARIsAONIYyy306RP9Vv6GM55d-ePOgfJmxDH5Ye7jSDeh7FjfF0FVqIuRJJjQKkaAtwkEALw_wcB&hvadid=416714524287&hvdev=c&hvlocphy=9031175&hvnetw=g&hvqmt=e&hvrand=7726912683105440359&hvtargid=kwd-871096201851&hydadcr=19116_11276494&keywords=the+carnivore+code&qid=1612228122&sr=8-1&tag=googhydr-20 ) * Heart and Soil ( https://heartandsoil.co/ ) * Paul Saladino’s 1st show ( https://www.bradkearns.com/2019/05/28/saladino/ ) * Paul Saladino’s 2nd show ( https://www.bradkearns.com/2020/02/18/dr-paul-saladino-the-carnivore-code/ ) * Lucy Mailing ( https://www.lucymailing.com/about/ ) *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
*Get ready for a journey into our ancestral past! Today, I’m talking to Chris Kelly about the way we bond and socialize as humans and our genetic expectations for health. In this episode, you’ll finally learn the real truth about how our modern living arrangements (such as the monogamous, nuclear family) has a widespread effect on all areas of our lives.* As you may already know, modern life is WEIRD and disconnected from our genetic expectations for health and our ancestral experience. WEIRD is actually an acronym for Westernized, Educated, Industrialized, Rich, and Democratic. Society, as we know in the WEIRD world, is a wholly modern construct that is a product of religious dogma and heavy handedness dating back to the Middle Ages more so than a sophisticated way to live our best life as humans. But Chris is committed to going deeper and deeper to address these disconnects. As the founder of NourishBalanceThrive.com, a comprehensive health testing and consulting program, he has delved deep into the world of healthy eating, exercise, and stress management to optimize health. In this show, Chris turns his attention to our cultural norms that are actually a disconnect from our deepest biological human drives. Namely the monogamous nuclear family; the white picket fence phenomenon. Chris and his family are performing an experiment in 2020 by cohabiting with another family in the name of CO PARENTING and community child rearing. He’s stopping short of the recently popular trend of open relationships, but we definitely address the matter in the show; both males and females are wired to mate with multiple partners in the name of our deepest and most primitive biological draft of passing our genes onto the next generation. You’ll be fascinated by Chris’s quick mind and endless curiosity, as he shares fascinating stories and research that he has come across through his work. Chris talks about the true cost of loneliness, and reveals a very scary fact: “Being lonely is as dangerous as smoking 15 cigarettes a day.” Chris is truly a deep thinker, and he dispenses many thought-provoking insights and questions throughout this episode, and also provides a comprehensive reading list for you to dig deeper into this fascinating subject! Enjoy listening to the unique and incredibly well-informed perspective Chris has to offer, and check out the Nourish Balance Thrive podcast here ( https://nourishbalancethrive.com/podcasts/ ) ! *TIMESTAMPS:* From diet and exercise, in this podcast, we are looking into the way we bond and socialize. [01:25] Chris talks about how discovering ancestral health stuff changed his life. [04:31] Are we too obsessed with delivering this message about ancestral health? [08:06] We live in a WEIRD (Western, Educated, Industrialized, Rich, and Democratic) society that colors our outlook on our world. [09:06] One can be surrounded by people and still be lonely which is detrimental to our health. [15:28] We differ from the great apes in the way we bear and raise our children. It’s important to look at that. [18:25] Aloe parents, according to anthropologists, means somebody other than the parents who contribute to child-rearing. [21:05] Anthropologists have studied the evolution of man. When did we lose our fur? [26:58] We hear that marrying your cousin is not a good idea, although research has shown that marrying your sixth cousin is a good idea! [27:42] The way we live now in a nuclear family is a result of a campaign that was run by the Catholic church in the middle ages. [29:20] Almost no animal in the world is truly monogamous. [33:54] Humans are one of the few primates that will abandon an infant given inadequate social support. [37:05] Our basic biological drives are in conflict with the advancement of culture. [40:47] After the age of 35 or so your reproductive fitness increases, if you stop having your own babies and you start investing in your daughter's kids. [45:24] Chris talks about his experiment with two families living together. [47:12] You can’t deny the biological urges. [56:44] In humans, the primary purpose of sex is not for reproduction. It is for bonding. [59:53] You need to get really clear on what it is that you value. [01:02:52] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Chris Kelly ( http://chris@nourishbalancethrive.com ) * Nourish Balance Thrive ( https://nourishbalancethrive.com/podcasts/nourish-balance-thrive/ ) * Loneliness ( https://www.amazon.com/Loneliness-audiobook/dp/B001EVUE0A/ref=sr_1_4?dchild=1&keywords=loneliness&qid=1610760426&sr=8-4 ) * Tribe ( https://en.wikipedia.org/wiki/Tribe_(British_TV_series)#:~:text=Tribe%20(known%20as%20Going%20Tribal,British%20Royal%20Marine%20Bruce%20Parry. ) * Mothers and Others ( https://www.google.com/search?bih=780&biw=1309&q=Mothers+and+Others%3A+The+Evolutionary+Origins+of+Mutual+Understanding&sa=X&stick=H4sIAAAAAAAAAONgVeLRT9c3NDIyNDWpqsww4i9OLErMUMgoSqlUSMrPzz7FyKWfq29gVpJmWF52ihFFMUyuzMg4pwLGybFIzkuHKUzKyzHJNoArzI7Pq6qEcXLLUxC6UkzTzHIfMS5m4hZ4-eOesNRMpklrTl5jnMTEJeCTn1-cmlMZlJqTWJKaEpIvpMbF5ppXkllSKSTDxSvFCdJvaJFiYqnBIMXNheAKZXJxB6eWhOT75qdkplUKRQlFcHH6puYmpRYV-6cJWXFxOefn5KQml2Tm5wnpcIlKCeonwwX0QX4vBpoozIUprMQdBLYmqSQ-2diKSYNRKdsoftelaefYIgWfhTIw_Dvt6yClqSXExe5Z7JOfnJgjuGAV64IZ_9_bawlzcYQkVuTn5edWCjKAwQd7JUVO4Rn2BzjXvbcX1O_7b7_EW9dBglmBQYPB0P_H3_pDU_UctBia9q04xMbCwSjAwLOI1cU3vyQD6A2FxLwUBX8w00ohJCNVwbUsP6cU5NDEokoF_6LM9My8YoX8NAXf0pLSxByF0LwUoNISoK7MvPQJbIwAplF1T_4BAAA&sxsrf=ALeKk03q4KYpaq-IbQe_RggKX3BQQRznqQ%3A1610914712791&ved=2ahUKEwj-kuD55KPuAhVRIqwKHcMpAIcQ-BYwDHoECAsQNg ) * The Weirdest People in the World. ( https://www.amazon.com/WEIRDest-People-World-Psychologically-Particularly/dp/1250800072/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1610916339&sr=8-1 ) * Behave ( https://www.amazon.com/Behave-Biology-Humans-Best-Worst/dp/1594205078/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1610916485&sr=8-1 ) * Sex at Dawn ( https://www.goodreads.com/book/show/7640261-sex-at-dawn ) * Ethical Slut ( https://www.amazon.com/Ethical-Slut-Third-Practical-Relationships/dp/0399579664/ref=sr_1_2?dchild=1&keywords=ethical+slut&qid=1610999146&sr=8-2 ) * The Values Guided Action Worksheet ( https://thehappinesstrap.com/upimages/Complete_Worksheets_2014.pdf ) *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
*Did you know that the health risks associated with loneliness are about the same as the risks associated with obesity?* Yes, that’s right, it’s not just your emotional well-being that is affected by your social interactions and intimate relationships — your longevity is also directly and adversely impacted by loneliness. In fact, loneliness can actually change your personality, making you more selfish and less sensitive to others. It’s also strongly associated with an increased risk for dementia, and lonely people actually have a 20% increase in their risk for early death from heart disease, stroke, or cancer. In the final episode of this three-part breather show about the future of health and fitness and the 9 tips you can take to transform your life this year, we will cover the last four items on the list: #6: Prioritizing live social interaction and your intimate circle of family and friends #7: Evolving love relationships to the next level #8: Reprogramming your brain and, finally: #9: Taking baby steps to achieve your goals Here we go! *Prioritizing Family and Friends, Your ‘Intimate’ Circle:* It’s no secret that a lot of people feel lonely during this pandemic, but maybe one lesson we can learn from that is to be more proactive in making plans and engaging in live social interaction. The truth is, loneliness is a big deal; Keto For Life explains why when discussing longevity attributes: “Two-thirds of Americans have lost 90 percent of their friends over the past decade. Common reasons include moving to a new city, entering an all-consuming romantic relationship, or simply drifting apart. Thirty-three percent of Americans admit to having had a falling-out with a close friend or extended family member such that they are not on speaking terms. Thirty percent more people live alone in the United States than did in 1980, many of them elderly and thus less likely to engage socially outside the home. *The disastrous health consequences of loneliness and isolation are widely acknowledged.* Social isolation is strongly associated with increased risk of dementia. Lonely people have a 20 percent increased risk of early death by cancer, heart disease, and stroke. These are about the same as obesity risks! Loneliness and isolation can actually change your personality whereby you become more selfish and less sensitive to others. This is a genetically programmed survival mechanism against the very real survival threat that isolation posed in primal times.” John Cacioppo, PhD, director of the University of Chicago’s Center for Cognitive and Social Neuroscience, and author of Loneliness: Human Nature and the Need for Social Connection , describes the phenomenon as follows: “When you feel lonely, you get more defensive. You focus more on self-preservation, even though this is not done intentionally. Completely unbeknownst to you, your brain is focusing more on self-preservation than the preservation of those around you. This, in turn, can make you less pleasant to be around.” *Evolving Love Relationships to Next Level: Emotionally Intelligent Relationships:* My shows with John Gray ( https://www.bradkearns.com/2020/04/07/john-gray-2/ ) and Wendy Walsh ( https://www.bradkearns.com/2018/10/02/wendywalsh/ ) are both great resources for information about this topic. The last time John was on the podcast, we discussed his book, Beyond Mars and Venus, and he talked about how one of the challenges of modern times is how evolving cultural dynamics are asking more from romantic relationships than ever before. Another thing John stressed was the importance of nurturing our biological drives so we can optimize our hormones with good relationship practices, and the Essential Male/Female Assignments, which are: Men: Engage in Venus talks and don’t speak when you have a negative emotional charge (be a calm, cool, and collected Kung fu master!). Take cave time to replenish testosterone (by solving problems, tackling challenges, etc). David Deida, author of The Way of Superior Man, advises us to, “lean into a female’s emotional outbursts.” Women: Don’t nitpick, and work to express everything as preference. Remember that men just want to be the hero in the story. Wendy Walsh says there are “no rules” (e.i., swiping a screen to find a new mate). In discussing the challenges of the all consuming modern relationship, Wendy asserts that “too much autonomy means no intimacy. Too much union means fusion, and that’s not healthy either.” Some great takeaways from John Gottman: “Discover your own happiness and bring it to a relationship.” John Gray says to look to yourself to be happy, and a relationship to make you happier. Get that 80% by yourself, and the final 20% is the cherry on top. It’s also key to realize that you can’t change your partner. “Most martial arguments cannot be solved, because they emanate from fundamental differences in lifestyle, personality, or values. Fighting is something that wastes time and harms your marriage. A successful relationship depends on the e xtent to which the male can accept the influence of the woman he loves and become socialized in emotional communication.” In your day-to-day lives as a couple, you have hit upon a dynamic that keeps your negative thoughts and feelings about each other (which all couples have) from overwhelming the positive ones. The goal is to have an emotionally intelligent marriage. Also, keep in mind that, “neuroses don’t have to ruin a marriage. If you can accommodate each other’s ‘crazy’ side and handle it with caring, affection, and respect, your marriage can thrive.” *Reprogramming Your Brain:* One recurring theme in all our lives is that we are replaying flawed childhood programming and our subconscious runs the show, 93-98% of time, as per Bruce Lipton. The way to counteract this is by awakening to this idea, acknowledging our patterned behavior and ‘issues’ and taking some space to control thoughts and emotions. Work on responding, instead of reacting. One of my most inspiring shows was with John Assaraf ( 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/ ) , who talked about Innercise, which is how to rewire your brain neurons through “tiny actions” that are do-able and non-intimidating. This helps build up your confidence and also helps you to start thinking differently. The brain has neuroplasticity, meaning it can become rewired for success and positivity, so why not take advantage of this? Remember to “Take 6” under stress. There are also a host of other techniques that take practice and repetition: affirmations, positive self talk, tools like MyNeurogym online courses, physical priming techniques like diaphragmatic breathing, meditation and mindfulness training, CBT, subliminal tapes. Or how about just refraining from self-critical comments and self-limiting beliefs? And then, start envisioning some possibilities? I also love what Jack Canfield says about implementing ‘Turnaround statements’: “If you want to find happiness in life, put a muzzle on that inner critic and transform it into an encouraging, loving, and positive inner coach.” The inner critic can be incredibly destructive; Canfield cites research that we talk to ourselves around 50,000 times per day and that 80 percent of that self-talk is negative. Canfield’s suggestion is to identify the belief you would like to change, determine how that belief limits you, and decide how you would rather be, act, or feel. Then, create a “turnaround statement” that affirms or gives you permission to be, act, or feel this new way. Then, you implant the statement into your subconscious mind by repeating the statement for 2-3 minutes, several times per day for a minimum of thirty days. If this stuff sounds silly to you, you’re right. The Imperative Habit is full of great words of wisdom from Dave Rossi, one of my favorites being the importance of sticking to your values and vision when you experience stress, fear, pressure. He also suggests we try framing these negative emotions entirely differently, so we can see that stress, fear, and pressure are actually choices. And they’re caused by obsessing on an outcome or what you think others might think. So just fake it ‘till you make it if necessary! Do something about it. Eliminating stuff that makes you unhappy is ultimately what leads to happiness. I also love what psychologist Gay Hendricks says in his book, The Big Leap, which advances the compelling argument that we bump up against an “Upper Limit” in life. Hendricks describes, “An inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. That thermostat setting usually gets programmed in early childhood. Once programmed, our Upper-Limit thermostat setting holds us back from enjoying all the love, financial abundance, and creativity that’s rightfully ours.” *Taking Baby Steps to Achieve Your Goals:* There seems to be a huge recurring theme that, instead of grand plans and huge goals and dreams, you just take baby steps, meaning, you set do-able, intermediate step goals. Instead of a million zillion, see if you can get a handle on your consumer debt and start spreadsheeting. My morning routine ( https://www.bradkearns.com/2020/02/14/simple-morning-routine/ ) has been a life changer for a free-wheeler like me. As I’m now on a 4 year streak with this routine, it’s become less and less reliant on thought and motivation and willpower - I just know it will happen. Finally, when it comes to achieving goals, and the things you do in order to make them happen, remember that taking baby steps is the key to actually making progress. Don’t think, don’t judge, don’t hesitate - just do what you can, when you can, and then enjoy watching all your efforts add up over time! *TIMESTAMPS:* Brad starts by review of the first predictions for the first two breather shows. Diet, fitness workplace and career dynamic, and discipline with technology were covered. [01:47] Prioritizing your family and friends is more important than ever. When things get back to normal, we will appreciate how important it is. [02:42] Loneliness and isolation are more prevalent than we realize. [04:32] Evolve your love relationship to the next level. Understand how the roles have changed. [07:20] Males should never speak when he is experiencing a negative emotional charge. [12:58] Females need to vent as part of their biological drive to connect but never nitpick. [14:12] Discover your own happiness and then bring that happiness and that stability to the relationship, rather than looking to a relationship to fill a void in you or to make you feel whole. [16:22] Realize that you cannot change your partner. [20:13] Reprogram your brain neurons with tiny actions that are doable. [22:37] Take Six is a good strategy to remember when under stress. Take six deep diaphragmatic breaths. [26:59] Learn to be a listener. Learn to make “turn-around statements.” [31:01] When you experience stress, fear or pressure in daily life, you want to redirect your thoughts to your values and your vision. [34:33] There is an inner thermostat setting that determines how much love, success, and creativity we allow ourselves to enjoy. [37:17] Take baby steps on those changes you are wanting to make. [39:48] *LINKS:* * Brad’s Shopping Page ( http://www.bradkearns.com/shop/ ) * Keto for Life ( https://www.amazon.com/Keto-Longevity-Diet-Longer-Healthier/dp/1984825712/ref=tmm_hrd_swatch_0?_encoding=UTF8&qid=1610497068&sr=1-5 ) * Loneliness: Human Nature, and the Need for Social Connection ( https://www.amazon.com/Loneliness-audiobook/dp/B001EVUE0A/ref=sr_1_3?crid=3I6FBEOOKOM49&dchild=1&keywords=loneliness+human+nature+and+the+need+for+social+connection&qid=1610497205&s=books&sprefix=loneli%2Cstripbooks%2C250&sr=1-3 ) * John T. Cacioppo ( https://news.uchicago.edu/story/john-t-cacioppo-pioneer-and-founder-field-social-neuroscience-1951-2018 ) * Beyond Venus and Mars ( https://www.amazon.com/Beyond-Mars-Venus-Relationship-Today%C2%92s/dp/1942952295/ref=sr_1_1_sspa?crid=1JK0X17PWSFWZ&dchild=1&keywords=beyond+venus+and+mars&psc=1&qid=1610497925&spLa=ZW5jcnlwdGVkUXVhbGlmaWVyPUFHOFExOUwzOExJWEomZW5jcnlwdGVkSWQ9QTAzMTI4NTgxU045UlFUTlJPNURaJmVuY3J5cHRlZEFkSWQ9QTA5ODg0MzEzVDE3R0FSV1M3SDlNJndpZGdldE5hbWU9c3BfYXRmJmFjdGlvbj1jbGlja1JlZGlyZWN0JmRvTm90TG9nQ2xpY2s9dHJ1ZQ%3D%3D&sprefix=beyond+ven%2Caps%2C208&sr=8-1-spons ) * John Gray podcast ( https://www.bradkearns.com/2020/04/07/john-gray-2/ ) * Wendy Walsh podcast ( https://www.bradkearns.com/2018/10/02/wendywalsh/ ) * Innercise ( https://www.amazon.com/Innercise-Science-Unlock-Brains-Hidden/dp/1947637827 ) * 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/ ) * myneurogym.com ( https://www.myneurogym.com/ ) * Biology of Belief ( https://www.amazon.com/s?crid=JX05H9422WGU&k=biology+of+belief+by+bruce+lipton&ref=nb_sb_ss_ts-a-p_1_33&sprefix=biology+of+belief+by+bruce+lipton%2Caps%2C228 ) ( https://www.amazon.com/s?crid=JX05H9422WGU&k=biology+of+belief+by+bruce+lipton&ref=nb_sb_ss_ts-a-p_1_33&sprefix=biology+of+belief+by+bruce+lipton%2Caps%2C228 ) * Luke Storey podcast ( https://www.bradkearns.com/2020/03/31/luke-storey/ ) * The Big Leap ( https://www.amazon.com/Big-Leap-Conquer-Hidden-Level/dp/0061735361/ref=tmm_pap_swatch_0?_encoding=UTF8&qid=1610577524&sr=8-1 ) * Keto Reset Diet ( https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762237/ref=sr_1_3?dchild=1&keywords=Keto+Reset+Diet&qid=1610663875&sr=8-3 ) * Center for Humane Technology ( http://humanetech.com/ ) * Medium.com article ( https://medium.com/thrive-global/how-technology-hijacks-peoples-minds-from-a-magician-and-google-s-design-ethicist-56d62ef5edf3 ) * Time Well Spent ( http://timewellspent.io. ) *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
*Today, I’ll be sharing some amazingly effective and extremely thought-provoking insights about interpersonal relationships from true experts in their field. From parenting to friendship to how to deal with your partner on days when you have zero patience, there are definite Do’s and Don’ts to consider when it comes to how you communicate and treat the people closest to you.* Luckily, I’ve had the pleasure of having relationship expert (and Time magazine’s Co-Person of the year in 2017!) Dr. Wendy Walsh on Get Over Yourself twice (see show #1 here ( https://www.bradkearns.com/2018/10/02/wendywalsh/ ) and show #2 here ( https://www.bradkearns.com/2019/01/21/wendywalsh-2/ ) ). Wendy is an evolutionary psychologist and a true trailblazer who also hosts her own podcast called Mating Matters ( https://www.iheart.com/podcast/85-mating-matters-with-dr-wend-30467953/ ). And, like John Gray ( https://www.bradkearns.com/2019/02/15/johngray/#1537804290528-70f55232-6bc6 ) , Wendy is aware of the contrast between how little we have evolved biologically and how much gender roles have seriously evolved over time. In this show, you’ll learn *the three things a man looks for in a woman* (big surprise, #1 is youth and beauty) and *the three things women look for in a man* , as well as why wearing perfume can actually sabotage your chances of attracting a mate! I’ll also touch on why *emotional self-sufficiency is key* and the *four attributes of winning relationships* as defined by Wendy, the first one being *physical attraction*. Turns out nothing can replace having good ‘ol fashioned chemistry with someone! And while most people tend to assume that that “spark” that you and your partner first experience in the beginning of your relationship is simply not sustainable long-term, then you’re in for a big surprise. This show will teach you why Dr. John Gottman says it is possible to preserve that romantic spark between you and your partner years down the line, and the actions you can take to ensure this. I’ll also talk about *the (inverse) power of praise when it comes to parenting* your children, why it is important to step away from the “helicopter” parenting trend and not coddle your kids too much, as well as the specific thing my son said to me that really opened my eyes and perspective on parenting. You’ll learn *what causes children to be “metabolically and medically accelerated” into adulthood* and start to develop diseases like Type 2 Diabetes, fatty liver, and high cholesterol, and *why downtime is incredibly important.* While it is good for your kids to have activities they enjoy doing, it is never a good idea for them to be constantly busy, distracted, and stimulated. Believe it or not, daydreaming and play are not a waste of time, but in fact, the opposite. I wrap up the show by using a golfing metaphor to describe the balance of the parent-child dynamic, and talk about the importance of setting boundaries for your kids, as well as how you can balance letting go of the need to control your children’s lives while also offering unconditional love and support. Thanks for listening, and stay tuned for more expert advice in part 2 of this episode! *TIMESTAMPS:* This show is about interpersonal relationships starting with Dr. Wendy Walsh who describes what men and women want from one another. [06:11] The roles have changed so much for men and women in today’s society. [09:11] Men’s criteria to look for in a woman is youth and beauty, loyalty, and kindness. [10:40] Women look for resources, intelligence, and kindness. [13:40] What are the four attributes of a winning relationship? [16:35] Studies have shown that the natural scent that a person gives off has much to do with the attraction. [18:24] Learn to express yourself with loving kindness. [19:31] Empathy is number three on the list for making a good relationship. [21:38] Impulse control goes hand in hand with emotional regulation. [22:18] As highly motivated parents, we often push our children to start acting like adults. [22:58] Even in the most affluent populations, people still suffer from FOMO. [24:24] The high stress life of trying to give the kids every opportunity, has accelerated the development of diseases in children that were not appearing in children years ago. [27:18] Take a deep breath, relax, sit back and let your kid discover the world with them in the driver’s seat. [30:31] *LINKS:* * Brad’s Shopping page ( http://www.bradkearns.com/shop/ ) * Podbean ( https://www.podbean.com/podcast-app-iphone-android-mobile ) * Bradkearns.com ( https://www.bradkearns.com/ ) * Podcast with Dr. Wendy Walsh ( https://www.bradkearns.com/2019/01/21/wendywalsh-2/ ) * Mating Matters ( https://www.iheart.com/podcast/85-mating-matters-with-dr-wend-30467953/ ) * Cultural Health Solutions ( https://www.culturalhealthsolutions.com/ ) * Podcast with Dr. John Gray ( https://www.bradkearns.com/2020/07/28/healing-strained-relationships-with-increased-self-awareness-hopeful-new-strategies-and-fake-it-till-you-make-it/ ) * Gottman Institute ( https://www.gottman.com/ ) * Medium.com ( https://medium.com/ ) * Ben Greenfield ( https://bengreenfieldfitness.com/podcast/lifestyle-podcasts/how-to-be-boundless/ ) *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. 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