Podcasts about mastery course

UMF™ Mānuka Honey is A Functional Food: Look for the Quality Mark New Zealand mānuka honey is a powerful functional food. For centuries, the unique and powerful healing properties of the mānuka tree (Leptospermum scoparium) have been understood by the indigenous Māori people of New Zealand. With more than 2,300+ natural compounds identified in New Zealand mānuka honey it has captured the attention of scientists and health professionals across the globe. Research has identified mānuka honey's Unique Mānuka Factor (UMF™), a unique group of bioactive compounds, such as methylglyoxal (MGO) and leptosperin, which in synergy contribute to its science-supported antibacterial, antioxidant, and anti-inflammatory properties. Today, UMF™ quality rating system is the most comprehensive, independently certified and internationally recognized quality assurance system for New Zealand mānuka honey. It's designed to validate mānuka honey potency, authenticity, purity, shelf life and freshness for honey producers, brands, customers and consumers around the world. Each mānuka honey product that carries the UMF™ trademark must pass the stringent Unique Mānuka Factor Honey Association (UMFHA) quality, grading and rating tests. UMFHA represents beekeepers, processors and marketers. Tune into this episode with guests Dr. Megan Grainger and beekeeper James Jeffery to learn about: ●       what mānuka honey is and how it is different from other types of honey ●       where mānuka honey comes from and how to identify authentic mānuka honey ●       how bees make mānuka honey compared to other types of honey ●       why mānuka honey is considered a functional food vs a sweetener ●       health research supporting the benefits of mānuka honey including antibacterial, anti-inflammatory and antioxidant properties ●       the role beekeepers played in recognizing the topical benefits of mānuka honey ●       the UMF™  quality rating system ●       the role of beekeepers in creating the UMF™ quality rating system and why a quality control system is important  ●       what the UMF™  ratings mean ●       how to use and enjoy mānuka honey to maximize the benefits ●       new and emerging areas of clinical health research – gut health, cancer, etc. ●       the Mānuka Mastery Course (a free online self-paced course) ●       resources for health professionals and the public  Commercial Support has been provided by the UMF™ Unique Manuka Factor Honey Association Full shownotes, transcript and resources: https://soundbitesrd.com/281     

Take 10 week to invest in building better habits with Jenna's Mastery Course  Class starts Oct 1, 2024In this episode Jenna dives into the various ways she's applied the principles of tiny habits to investing in her kids. As moms we all want our kids to flourish- but there can a seemingly big gap between what our capacity is vs what our inner critic can tell us "is enough."Jenna lists a few ways she doesn't let the ALL-OR-NOTHING mentality limit her options on what she has to give her kids. --------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

Take 10 week to invest in building better habits with Jenna's Mastery CourseIn this episode Jenna talks about the power pausing habits holds. We dive deep into building habits- but the reality is we all have limits so endless adding habits to what is on our plate is unrealistic. She talks about pausing habits as your season shifts  (She referenced this past episode about seasonally shifting your habits.)on a weekly/daily basis (as different factors effect your capacity) for crucial parenting moments Please consider sharing any episode that impacts you on your social media accounts! --------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

Take 10 week to invest in building better habits with Jenna's Mastery CourseThis is a more personal episode- where Jenna reflects on the testimony of redpemtion the Lord has done in her life, in her family & in healing childhood pain. Most of us have pain or some trauma from our early years, but God is in the business of redemption. Do we notice his whispering in our tender spots of past pain and notice the pieces of redemption he's puttiing together?Jenna shares about her step dad's passing- made her notice the work the Lord has been weaving for decades. Are you in the habit of noticing the pieces of family redemption in your own story?--------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

Take 10 week to invest in building better habits with Jenna's Mastery CourseThe 2nd part of this Emotional Eating Habit series. Jenna talks about the importance of taking the time to get to know the factors & different facets to your relationship with food. Instead of sticking general & vague labels on your relationship with food, emotional eating & nutrition habits--> take the time to get more curious about the details of your trends & patterns. After spending time noticing your specific patterns- start to dig deeper & look at the emotions driving those patterns & make a habit of getting real care for them: from yourself & the Lord.Final step is to work on finding substitutes that are only offensively small BETTER substitutes as you give yourself grace to grow & changed your cravings. Remind yourself to stay curious & be okay with a longer journey to unlearn patterns that may be deeply rooted. --------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

Take 10 week to invest in building better habits with Jenna's Mastery Course.Building healthy eating habits can be twice as hard if you're someone like Jenna who has to also untangle her habits of using food for emotional comfort as well.This is episode 1 in this series Jenna talks about  Untangling her value/ worth from what I weigh. Changing my strategy for building my eating habits by addressing my emotional eating. Adjusted my for my habits : out of love for my body not shameEditing her self talk helped her shift her perspective about choices. Stay tuned for more episodes in this series!--------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

This is part 5/5 of the self mastery sprint - Leading with Purpose Check out the resources below  You can watch on YouTube by Clicking here Resources -  

This is part 4/5 of the self mastery sprint - Building Discipline and Productivity Check out the resources below  You can watch on YouTube by Clicking here Resources - https://docs.google.com/document/d/11SSWa1xkllO_7hO_gO7A_JLzfL6OBEUfE4oOSA9xTEg/edit?usp=drive_link

This is part 2/5 of the self mastery sprint - Cultivating Mental Resilience. Check out the resources below  You can watch on YouTube by Clicking here Resources - https://docs.google.com/document/d/1S5VXl3v51qYs2pSIiwGcRXBirvxpY_1a6W46LWoXw3M/edit?usp=sharing

This is part 3/5 of the self mastery sprint - Emotional Intelligence Check out the resources below  You can watch on YouTube by Clicking here Resources - https://docs.google.com/document/d/1MTcOoJ_cXbd8FOJ8KOD_mSWEePS1BB4jA-HxktLUisQ/edit?usp=sharing  

This is part 1/5 of the self mastery sprint - understanding self mastery. Check out the resources below  If you want to watch the video the link is below  Self mastery 1 video > CLICK HERE TO WATCH ON YOUTUBE  Resources for questions at the end are here > https://docs.google.com/document/d/1T-FB2JLyBrmHhSgo-5-vTDMQ7Xh25rWQoopeoDsGR30/edit?usp=sharing

Welcome back to this week's podcast episode. I'm Marna Thall owner of ⁠⁠ThinWithin.com⁠⁠ and ⁠⁠ThinWithinLife.com⁠⁠. Over these final weeks of my podcast, I'm giving you some of the most important tips that make the biggest difference in the lives and bodies of thousands of clients and members I've had the pleasure to work with. Today we are focusing on Tip #4: Knowledge Vs. Weight Loss. In this episode I'm going to discuss the power of knowledge, but when knowledge turns into an excuse for taking action, you have to be careful. I'm also going to share what you can do if you love learning to focus you.If you want my FINAL RETIREMENT PACKAGE, complete with the Mastery Course, Emotional Eating Healing Experience, Workshops, Visualizations, and more, please head to ⁠⁠ThinWithin.com⁠⁠ to grab my final retirement product. #retiring, #weightlosstip, #bodygoals, #marnasretiring, #thinwithinretires, #simplementalweightlosstools, #stopdietingpodcast, #weightloss, #mentalweightlosspodcast, #weightlossplan, #overeatinghelp, #helpmeloseweight, #helpmeloseweightpodcast, #bestweightlosspodcast, #mentalweightlosspodcast, #weightlosshabits, #weightlosstools, #howtoloseweightpodcast, #newweightlosshabits, #over40weightloss, #over50weightloss, #over60weightloss, #popularweightlosspodcast, #weightlosstips, #stopyoyoieting, #emotionalhunger, #stopeatingmyfeelings, #theweightlosspodcast, #weightlosspodcastspotify, #popularweightlosspodcast, #diets, #nodietpodcast, #nomoredieting, #sickofdieting, #intuitiveeating, #naturalweightloss, #tipstostopemotionaleating, #lose50poundspodcast, #mentalweightloss, #mindbasedweightloss, #marnathall, #thinwithin, #thinwithinonline, #thinwithinpodcast, #overeatingpodcast, #thinwithinlife

Welcome back to this week's podcast episode. I'm Marna Thall owner of ⁠ThinWithin.com⁠ and ⁠ThinWithinLife.com⁠ and over the next several weeks, as I look to retire my business, I am giving you the most important tips that have made the biggest difference in the lives and bodies of thousands of clients and members I've had the pleasure to work with. Today we are focusing on Tip #3: Two Types of Feedback For Weight Loss Success There are two types of feedback that you receive when trying to lose weight: 1. Positive Feedback2. Negative Feedback. In this episode, Marna Thall, owner of ThinWithin.com and ThinWithinLife.com is going to discuss these two types of feedback and three things you want to avoid when it comes to negative feedback to keep forging forward with losing weight, so you can see longer term consistent results. If you want Marna's complete Mastery Course, Emotional Eating Healing Experience, Workshops, Visualizations, and more, please head to ⁠ThinWithin.com⁠ to grab Marna's last ever product. #weightlosstip, #bodygoals, #simplementalweightlosstools, #stopdietingpodcast, #weightloss, #mentalweightlosspodcast, #weightlossplan, #overeatinghelp, #helpmeloseweight, #helpmeloseweightpodcast, #bestweightlosspodcast, #mentalweightlosspodcast, #weightlosshabits, #weightlosstools, #howtoloseweightpodcast, #newweightlosshabits, #over40weightloss, #over50weightloss, #over60weightloss, #popularweightlosspodcast, #weightlosstips, #stopyoyoieting, #emotionalhunger, #stopeatingmyfeelings, #theweightlosspodcast, #weightlosspodcastspotify, #popularweightlosspodcast, #diets, #nodietpodcast, #nomoredieting, #sickofdieting, #intuitiveeating, #naturalweightloss, #tipstostopemotionaleating, #lose50poundspodcast, #mentalweightloss, #mindbasedweightloss, #marnathall, #thinwithin, #thinwithinonline, #thinwithinpodcast, #overeatingpodcast, #thinwithinlife

Enroll in Jenna's 10 Week: Habit Mastery Course >>  Classes start Jan 23/24In this episode Jenna shares her progression of her Jesus Habits over the last 2 years and how even with starting so small that have generated so much fruit. Her current Jesus  Habits 1) one worship song2) communion 3) 10 mins of Bible reading--------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

Enroll in Jenna's 10 Week: Habit Mastery Course >>   Classes start Jan 23/24Jenna walks you through how to build a habit to hit your goals for 2024 in this episode.  Grab a pen & paper and turn your new years resolution into a ridiculously small habit. As you DIAL in consistency, with this starter step- you then can upgrade to more!Most people's resolutions fail because they go too big too fast. Here is the link to the free HABIT FORMULA https://thehabitlab.myflodesk.com/habitformula--------------------------------------------------------------------------------------If you've enjoyed this podcast; would you consider financially supporting the show? Every $5/month donation- helps Jenna to continue to prioritize making content for you. Click this link to support the show. patreon.com/TheHabitLabWe appreciate it so much! The Zints

If you had told me 10 years ago that strong documentation was one of the most important aspects of building great company culture, I would have thought you were nuts. But here we are. And that's exactly what I believe. Luckily, so does today's guest, Podge Thomas, who shared so much goodness about the importance of documentation and how to incorporate it into your work practices. If you're worried this will be a boring topic, think again. I got goosebumps, not once, not twice, but THREE different times during our conversation. It's a good one. In this episode, we discuss:Why Podge approaches all her work through a lens of of liberation and justice.What documentation is and how it impacts both employee experience and equity.The trouble with using Google Drive for documentation.Why we both love Notion so, so much.The thing most people get wrong when it comes to documentation.Tips for making the documentation process easier, including where to start.MENTIONED RESOURCES/LINKSSign up for Notion. Tip: Startups get up to 6-months free.Notion 101 Mastery Course (affiliate link)CONNECT WITH PODGE THOMASVisit her website.Sign up for her weekly newsletter.Connect on LinkedIn.MORE FROM WANT TO WORK THERESignup for our Weekly NewsletterLearn more about Training for the Modern ManagerExplore Free Tools and TemplatesConnect on LinkedIn or InstagramDID YOU LOVE THE EPISODE?If so, I'd love for you to share it with a friend or colleague who shares your passion for building a better world of work! They can find us at wanttoworkthere.com/podcast or by searching Want To Work There wherever they listen to podcasts.

This episode, we talk about preference assessments! I guess, to be more specific, we talk about preference assessment stability regarding potential sexual partners. And while this may not be the MOST applied topic, I would argue that it is actually pretty dang useful to us practitioners who utilize reinforcement every single day! Remember to check out our Manding to Mastery Course by going to www.behavioristbookclub.com/manding and submit questions to the show by going to www.behavioristbookclub.com/question-submission Citation Jarmolowicz, D.P., LeComte, R.S. and Lemley, S.M. (2022), A multiple-stimulus-without-replacement assessment for sexual partners: Test–retest stability. Jnl of Applied Behav Analysis, 55: 1059-1067. https://doi.org/10.1002/jaba.936

We are happy to announce that due to the generous donations from two anonymous donors, we are able to offer two scholarships for our 10 Week Coaching for Mastery Mentorship Group, as well as three spots for the course itself.  Having worked with a lot of climbing coaches over the past decade, it's been exciting to see the industry becoming more diverse. We want to do what we can to help that trend.  Applications are open to everyone, with priority given to those who otherwise may not have the resources to participate. Applications will close on Monday, October 17th and winners will be notified later that week.  Please share this post or link with your network, and particularly with the folks you know who deserve the opportunity - or you can pop into the applications and nominate someone yourself! Thanks.  Learn more about the Coaching for Mastery Course. Apply for one of the Scholarships.  

This episode is inspired by a recent conversation with an old friend who reached out to me to ask for some tips and insights because of a very relatable issue. Despite being a lifelong highly accomplished endurance athlete and extreme outdoor person, things went a little off track with the pandemic and some personal life events, leading to drinking a little too much, eating way too many chips and too much butter, etc. This all led to him reaching out to ask: how do I get back on track, and what do you typically eat throughout the course of a single day? I answer those questions and more in this show as I share why I'm on the “C&C diet” and break down some practical weight loss methods that actually work. I explain why you can't force your way into healthy eating patterns and talk about my typical approach, which includes tons of dark chocolate and my morning superfuel high protein smoothie. I also talk about my favorite carb sources and the benefits of desiccated organ capsules and reveal why I no longer eat salads or stir frys. Finally, I list the foods you want to minimize if you want to lose weight, as well as the reason why I take creatine every day (and why I think you should too!)   TIMESTAMPS: Brad tells an old friend how to get back on track with his fitness. [01:21] Brad's main focus on diet is to maximize nutrient dense foods. [03:15] Many people like time restricted eating where you are fasting for 16 hours and then consuming calories in that 8- hour window. [07:56] Any deviation from the standard American diet of palatable processed foods is going to be a success. [10:47] It is very difficult to change your pattern of eating. Set yourself up for success by making good shopping choices.  Don't have the processed foods in your house to tempt you.  [13:48] Brad's morning diet consists of a smoothie and maybe chocolate. [17:54] Grass fed beef and pastured eggs are the mainstay. [20:45] The concept that the cholesterol content of your diet has no correlation to your blood cholesterol levels. [22:41] Brad eats fewer vegetables now. [26:21] Chocolate is a big part of Brad's diet…..only the premium artisåan well-made chocolate. [30:45] For overall improvement, after diet comes exercise. Ridding ourselves with excess body fat is a battle. [38:32] How do we keep belly fat off? [42:07] When you are training, change your mindset and focus on quality and precision rather than suffering. [46:30] Move frequently, lift heavy things and sprint. [47:40] Sleep is very important. If you have to set the alarm to get up, we need to look at your sleep habits. [52:39] Your bedroom should be cool, dark and clutter-free. [58:45]   LINKS: Brad Kearns.com Brad's Shopping page Carnivore Scores Rood Ranking Brad Kearns's Morning Routine Fatty Popcorn Boy Saga Keto Reset Diet Dr. Herman Pontzer Podcast (Metabolism) Dr. Herman Pontzer Podcast (Energy Expenditure) Ancestral Supplements Butcher Box Luke and Cate Shanhan Podcast US Wellness Meats.com Shawn Askinosie Podcast (chocolate) Cocoa Runners.com Lille Belle Farms Puna Chocolate Houlau chocolate Dr. Craig Marker Podcast HIIT vs. HIRT Chilisleep Sign up for Butcher Box and custom design your monthly shipment. I also shop at USWellnessMeats.com. Both are great pricing for grass-fed meat and sustainable fish. Artisan bean to bar dark chocolate: Cocoarunners Askinosie Chocolate Lillebellefarms PunaChocolate HouLau Farm Chocolate Company   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

Dr. Wendy Walsh is back for a fourth appearance on the B.rad podcast! Dr. Wendy is one of my favorite guests ever because she brings her A-game every time and dispenses an assortment of life-changing tips and insights in an easy to understand manner that you'll remember and reflect on for a long time. Today we set a record for one of the most information-packed, fast moving shows ever—in 36 minutes we cover enough for a typical show of double that length! This episode will teach all about the three major attachment styles (avoidant, anxious, and insecure), how to balance our deepest biological drives with modern relationship dynamics, and what leads to sex being a “higher risk hobby” for women these days. You'll also receive some free couples therapy and learn the five ways to sustain connection and romantic passion in your relationship. Finally, Dr. Wendy shares how she got 1 million TikTok followers in just one year, describes the four stages of personal development, and talks about the importance of examining the unconscious process and programming we all carry from childhood in order to improve our relationships. We also talk about her Patron club, which I just joined—incredible value for only $40.80 a year! Dr. Wendy is America's thought leader on relationships, a media commentator who is obsessed with the science of love, and the host of The Dr. Wendy Walsh Show. She also lectures on evolutionary psychology and human mating strategies at California State University Channel Islands and holds a B.A. in Journalism, a Masters degree in Psychology, and a Ph.D. in Clinical Psychology.    TIMESTAMPS: The three major attachment styles are avoidant, anxious, and insecure. [01:25] There are some people who prey on others using the drug called love. [08:09] Look at everyone's life as a slice. Wendy represents the light at the end of the tunnel. [11:09] This period of COVID has amplified our isolation. [12:45] The more choice you have, the less likely you are to make a choice. [14:11] Sex is a much higher risk hobby for women. [18:14] Love is very much like a drug using the same brain processes as a drug addiction. [20:36]    What is emotional intimacy? [23:09] Imagine that your attachment injury that makes you choose partners that are wrong for you is a hole in the middle of the street. [25:59] The person who has an avoidant attachment style needs to be avoidant because that's a safe place for them. [33:04] Here are five tips for free couple's therapy. Number one is to catch them being good. [35:30] Learn reflective listening. And schedule everything. [38:01] Digital detox can only enhance the relationships in your life. And number five is to bring fun and novelty into the relationship. [40:49]   LINKS: Brad Kearns.com Brad's Shopping page Podcast with Wendy Walsh Beyond Mars and Venus Patreon.com/ Dr. Wendy Walsh Tinder Swindler   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :]   See omnystudio.com/listener for privacy information.

I have been diligently working on improving my breathing technique since recording a show all about the basics of nasal parasympathetic breathing and improving C02 tolerance, and this episode should help you get started too, as I walk you through an update of my personal experience with this breathing technique. In the first show about breathing, I explained the starting point of nasal parasympathetic breathing, which is to breathe as minimally as possible, through your nose only at all times, day and night for the rest of your life (with the exception of when you desperately need more air during intense exercise) and talked about the science that dispels the common flawed notion that we want to breathe in as much oxygen as possible in order for our bodies to take in as much oxygen as possible. The truth is, unless you are in the hospital with a serious disease or condition, we actually all have plenty of oxygen in our bloodstream, and many people aren't even aware of the fact that having a low CO2 tolerance is an indication that your body is doing a poor job delivering oxygen to the working muscles that need it. In this episode, you'll hear about what I have noticed from deliberately becoming more conscious of nose breathing during the day, tips for improving C02 tolerance and oxygenation, why overbreathing leaves our body literally gasping for oxygen, and why overbreathing will not help your athletic performance.   TIMESTAMPS: When you make attempts to breathe deeply and inhale oxygen, it elicits a stress response rather than a relaxation response.  [01:27] When exercising, of course, you suck in the air that you need. [03:23] Our blood already has plenty of oxygen, almost all the time. [08:19] When you are at high altitude, your oxygen level will go down because the body needs to put more oxygen into the muscles and tissues. [11:15] The greater the carbon dioxide you can tolerate, the more oxygen will be released to working muscles, organs and tissues. [15:40] You can breathe deeply and lightly at the same time. [19:16] It is important to learn to breathe through your nose during sleep. [28:20]   LINKS: Brad Kearns.com Brad's Shopping page Breath The Oxygen Advantage Brad's Instagram sprint The Breathing Basics Show BOHR Effect BOLT score   QUOTES: "Breathe as minimally as possible through your nose only, at all times, for the rest of your life." (McKeown) "True health and inner peace occurs when breathing is quiet, effortless, soft, through the nose, abdominal, rhythmic and with a gentle pause on the exhale." (McKeown)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

I welcome the fourth appearance of Dr. Ron Sinha, host of a fantastic and unique new podcast called Meta Health! This episode covers a variety of topics related to healthy living, especially as we spend some time discussing Dr. Ron's exciting and very informative new venture, Meta Health. If you haven't heard his podcast, I highly recommend checking it out, as it gives you a fantastic scientific foundation—almost like a free college education! You'll learn how fat burning works in the body, how muscle burning works, and how mitochondria functions in the body too. And because Dr. Ron is so passionate about all areas of health, the way that mental health affects our physical health is another major focus of his work. In this episode, you'll learn why Dr. Ron cautions us to be wary of scientific studies and he explains how observational studies actually work. You'll also hear about Dr. Ron's experience with the Wim Hof breathing method, learn about how people can overdose on adrenaline stimulating activities (like cold exposure and HIIT workouts) and the consequences of doing so, and much more!   TIMESTAMPS: Dr. Sinha talks about how fat burning works in the body and how muscle building works. [01:39]The more deeply individuals learn about how their body works, it causes transformations. [09:08] Turning 50, one can notice the changes in memory and distractability. [12:11] Ron's podcasts help the listener remember the material through storytelling. He is careful about the message he is sending. [18:18] Are we taking fasting too far? [19:35] Some traditional medical doctors still frown on some of the newer information that we put out. [23:20] Studies that simply ask for people to track what they eat are not very conclusive. [27:29] When they studied some seniors in Italy, they found that the animal protein intake was inversely associated with mortality.  [29:56] The use of the continuous glucose monitors is a game changer. [33:04] Are there blindsides we need to think about with the red meat diet? [35:28] What's happening to your muscle mass? [38:13] There is a defeatist mentality in our culture. [44:31] Overdoing exercise, fasting, cold exposure, diet restrictions, etc. can all be harmful. [46:06] With cold exposure, you are only trying to get a shiver response. [51:43] Folks working from home have a wonderful advantage because they can do microworkouts all day long! [53:10] Identify different ways to get rest, such as something creative, or walking the dog. [56:21] Many people don't realize that that high adrenaline driving workout is actually making caloric restriction and fasting really difficult. [58:16] What is prompting those hypoglycemic episodes in a seemingly healthy person? [01:04:28] What causes the urge to urinate in the middle of the night? [01:06:36]   LINKS: Brad Kearns.com Brad's Shopping page Metahealth Podcast Cultural Health Solutions.com  Podcast with Rip Esselstyne Podcast with Dr. Robert Lustig OsteoStrong Wim Hof Fatty Popcorn Boy Podcast   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :]   See omnystudio.com/listener for privacy information.

Today's show highlights a collection of some of the most memorable quotes and lessons from past podcast episodes, starting with the first B.Rad interview ever, Peter Attia, back in August 2018. To this day, that show with Peter remains one of the most-downloaded episodes in the history of this podcast!  You'll learn how to avoid the most common disease conditions of modern life (heart disease, cancer, and neurodegenerative disease), what Peter's favorite longevity marker is and why, plenty of tips on how to successfully achieve peak performance, and much more!   TIMETAMPS: Dr. Attia talks about his particular medical practice where is not only seeing patients, but is very involved with research. [06:38] When looking at the desire for health and longevity, the biggest impact would be nutrition, exercise and sleep. [09:30] If you take all sugar, refined carbs, processed oils out of your system, you can vacillate on whether you want grass fed or organic or dairy etc. What about “everything in moderation?” [13:05] No one depletes glycogen stores fully.  That's a misnomer. [17:01] There's a competition for energy where your muscles are going for energy as well as your brain. [21:09] Peter talks about being in ketosis and then out, eating more vegetables and also intermittent fasting. [22:08] When he was in ketosis for three years, was he looking for application for patients or performance edge? [28:06] Early in the stages of ketosis, when a person is not in fat balance, when they are not weight stable, many people are losing weight. [31:11] Peter is experimenting in 13-week periods, alternating between fasting and nutrition collecting data. [33:48] Make sure that you have the good food you want to eat on hand.  We tend to “eat what's there” when we are hungry. [36:45] It depends on the person and the psychological strategy of handling these periods of nutrition. [40:28] It is interesting to monitor your emotions. Find out when you are angry and really why? [43:14] Riding your bike on a road is one of the most dangerous things you can do. [46:57] When training for a swim to Catalina, Peter would swim for 10-hour periods. [50:44] Are the people who have these stunning performances especially genetically gifted? [54:58] If you wanted to build a perfect runner, they would have enormous cardiovascular capacity, large quads, glutes and hands. [57:05] The aerodynamics of swimming and running are very different. [59:47] The arrow position on bikes is a compromised position for power output. [01:00:35] Because the density of water is so much greater than the density of air, pretty much everything in swimming goes down to avoiding drag. [01:04:02] Keeping your athletic prowess in an age-appropriate style is important for longevity. The journey of getting better at something is very important. [01:11:32]   LINKS: Brad Kearns.com Brad's Shopping page Why We Sleep Usain Bolt Breaking2 Keto Reset Diet Peter Attia MD.com/podcast   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

Did you know that many exercise and health experts say that increasing all forms of everyday movement is actually far more important than adhering to a devoted fitness regimen? In this episode, you'll learn why as we continue discussing the latest emerging trends, revisions, and hot topics in health and ancestral living. You'll learn effective strategies for recovery, how to work around injuries to stimulate the area in a manner that doesn't cause additional pain, and how to take a kinder and gentler approach to high intensity training. You'll also hear the reason why you should never workout to the point of soreness and the importance of de-emphasizing steady state cardio. I also share the most important things I have learned from my personal experience with injury recovery over the years (as well as certain setbacks!) that have had the most profound effect on the way I approach training and recovery: you'll learn all the tips and tricks I learned from suffering from (and finally eradicating!) plantar fasciitis after 15 years (click here to watch my YouTube video explaining how I did this in just 3 short weeks!), why my 6 month “knee” was a total joke and the people who helped and/or hindered my recovery process, and much more! TIMESTAMPS: What makes it impossible to gain excess body fat [1:59]. How to take a kinder, gentler approach to high intensity training [5:52]. How to know when you have pushed your body too far in training [10:25]. The best ways to break up long periods of stillness [15:05]. What more than 20 minutes of sitting does to your body, why it makes you crave carbs, and how it affects fat metabolism [20:30]. How to design formal high intensity workouts so they are not too depleting [26:35]. Incorporating time for recovery into your reps and the concept of “walking it off” [31:05]. How to expand your definition of what it means to be “fit” and the danger of being narrowly focused on steady state cardio [38:22]. My personal experience with injuries and effective recovery strategies [40:58].   LINKS: Brad Kearns.com Brad's Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

Wouldn't it be nice to not have to worry about macros, carb intake, and confusing and contradictory health trends anymore? This episode will show you the clear pathway to doing so, while also offering tips for fine-tuning and optimizing your lifestyle in the face of new and emerging trends. You'll hear about the true cost of dietary obsessions and the danger of hyper-palatable, addictive foods, and I talk about the benefits I have personally experienced from consciously making the choice to stop overly scrutinizing every aspect of my diet. I also bring up the issue of dining out, since we know mostly all restaurants use canola/soy/corn oils to cook with (not to mention, sauces and salad dressings made with olive-oil “blends”, plus tons of sugar!). Is eating restaurant food ever really worth it, and if so, what foods do I make the exception for? We then move onto a discussion about the importance of aiming for digital minimalism and giving yourself enough time for down-time and self-reflection. You'll hear about Gregg Greck's book about Naikan, the Japanese art of self-reflection, which is a structured method for intensely meditating on our lives, our interconnections, and our missteps. You'll hear about Gregg's theory that while we are in production mode and zone out mode, the missing piece is putting ourselves in self-reflection mode. Finally, I talk about Monotasking by Thatcher Wine, which suggests we focus on spending substantial time reading, listening, and generally creating mono tasks we can do on purpose, as well as the benefits behind this practice.    TIMESTAMPS: It is a new year.  How is the best way to make progress towards your goals? [01:21] Ideas for diet and healthy living do not have to be rigid but the emphasis needs to be on eliminating processed foods. [03:42] It is virtually impossible to increase body fat if you eat natural foods that contribute to satiety. [06:42] The hyper palatable addictive foods disrupt the lectin processing which is responsible for feeling full and cause us to overeat. [08:51] Find a diet that's psychologically pleasing and does not result in the consumption of excess calories. [15:25] Every diet is a gimmick, and by and large, they work. [19:20] The intuitive approach is where you don't have to lock into any regimented magical process. [21:17] Reproduction, repair, growth, and locomotion are a zero-sum game for the human. [22:30] Be wary of the admonitions about eating too much protein. The research that talks about eating too much protein and shortening your lifespan is probably looking at inactive people. [26:40] By itself, the body doesn't ever make extra of anything. We have built in satiety factors that keep us optimized. [33:01] Learn to improve our focus, our self-reflection in our downtime. Learn to live with the digital age we live in. [35:51] Learn to be an intense listener in a conversation with another human. [42:39]   LINKS: Brad Kearns.com Brad's Shopping page Carnivore Scores Rood Ranking Metabolical Brad's Podcast with Dr. Lustig Wired to Eat The Hungry Brain Wheat Belly Fatty Popcorn Boy Saga Butcher Box Dr. Herman Pontzer Podcast (Energy Expenditure) Twinkie Diet Hara Hachi Bun Me Weight Lifting is a Waste of Time mTor and IGF-1 Dr. Art De Vany My Morning Routine Brad Kearns Jogging 2.0 Naikan: Gratitude, Grace, and the Japanese Art of Self-Reflection by Gregg Grech The 12 Monotasks by Thatcher Wine   QUOTES: "Reproduction, repair, growth, and locomotion are a zero-sum game for the human." (Kelly) "If you want to live longer, lift more weights and eat more protein." (Wolf)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

At 57, today's guest Barbara de Leon is healthier than ever after years of constant fatigue, body-wide joint pain, a case of hypertension so severe it required 2 different types of medication, painful digestive issues that led to trying out veganism, mood imbalances, and also, a complete loss of zest for life. But after years of suffering, Barbara is 30 pounds lighter, healthy, happy, and helping many others feel the same way. Barbara founded Daily Wellness for You in the hope of helping women transform their lives after she experienced her own personal health transformation after years of suffering. In this episode you'll hear about how Barabra successfully lost 30 pounds and her experience with chronic Lyme disease, Hashimoto's Thyroiditis, elevated heavy metals, and genetic detox issues. You'll learn how Barbara managed to cure herself of all the debilitating symptoms, got her blood pressure back to normal without any medications, kept off the weight she lost for good, and most importantly, how she regained her zest for life. Barbara is a Health Coach through the Primal Health Coach Institute and the Institute of Transformational Nutrition, and previously worked in the Healthcare Administration sector for many years as an RN. As a coach, she utilizes simple nutrition and lifestyle changes to help women lose weight, regain energy and start living life again. Her clients enjoy more than just the benefits of sustained weight loss—they also experience improved energy, reduced inflammation, improved digestion, and increased strength and confidence.   TIMESTAMPS Today's guest is a woman who has had a complete turnaround from a lifetime of illness. [01:30] Barbara's health was deteriorating even as early as her thirties with fatigue and female problems. [06:06] Not until Barbara adopted the primal lifestyle, did the “magic” happen. [09:23] Diet was a big part of her transition. [12:02] The turning point for her when she was struggling as a vegetarian was when she heard a lecture called “Delete the Wheat.” [17:36] It is hard to change from rigid beliefs and try new foods. [20:01] With her transformation, Barbara changed her physique. [24:26] Her mindset was a big piece of the change. [26:51] Serotonin is made in the gut and it has a huge function on our brain. [30:13] If you feel like you are not getting the right answers from your medical provider, keep looking. [33:28]    Why is chicken ranked below beef?  And what about plant proteins? [40:01] When you are eating animal proteins, you are getting the vegetables that the animal ate as well. [43:20] How did she heal the leaky gut? [46:50] Her exercise regimen connected everything in the journey. She started slowly. [49:26] Barbara is now a health coach using her life experience and training. [56:20]   LINKS: Brad Kearns.com Brad's Shopping page Primal Health Coach Institute Daily Wellness for You.com Wheat Belly The Salt Fix The Framingham Study Monterey Bay Acquarium.org   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

Listeners just keep sending in a variety of interesting questions and thought-provoking comments. Please join the fun by sharing your thoughts by emailing podcast@bradventures.com!   We'll cover topics like: Can Two Meals A Day be just breakfast and dinner, and do caloric (and non-caloric) beverages count as breaking your fast? I discuss the many benefits of mitochondrial health, and one listener asks: what should one think when a physician says to specifically avoid eating red meat after having a colon procedure? I also read a message from a listener, Jack, who reports that Two Meals A Day has changed his life and “undone decades of damage” as well as another message from a listener who has been “mind blown” by a study showing that a few sprint workouts over just two weeks can double your time to exhaustion, which leads into the next question: can women obtain a similar benefit doing single set exercises to failure? I also talk about the importance of distinguishing between wholesome, unprocessed carbs versus refined carbs, and the big-picture perspective about the healthy role carbohydrates can play in the diet, especially for active folks, and how stacking the stress factors of intense workouts, carb restriction, extended fasting and being in the 50+ age group can be counterproductive.   LINKS: Brad Kearns.com Brad's Shopping page   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

Dr. Howard Luks makes an appearance to talk about the importance of preserving muscle mass for health, disease prevention and longevity, and why not to get an MRI. An orthopedic surgeon and sports medicine specialist, Dr. Luks is also an expert in shoulder, knee, and other sports injuries, and is widely known as one of the country's best orthopedic surgeons. But this guy is off the beaten path! He wants to embrace a broader, more holistic perspective about health, fitness, and healing, so you actually stay OUT of his office, instead of continuing to come back in. Dr. Luks is also an endurance and strength enthusiast in the 55+ division esteemed and wrote a beautiful article that you can read here about the benefits of preserving muscle mass and thedangers of sarcopenia. In this episode, you'll learn: that the loss of muscle mass is actually predictive of a shorter lifespan, how and why the calves are most vulnerable, that 50% of the body is muscle, and that only one minute a week is enough to preserve muscle mass. You'll hear the reason why visceral fat is the enemy and learn about the ways that it screws up mitochondrial function and why it represents the root cause of all disease. We also discuss the importance of treating the patient, not the image, and you'll learn about the dangers that come from not optimizing your muscle strength and muscle mass when you're younger, and how the risks of muscle loss will multiply and be harder to overcome as we age. Finally, Dr. Luks reveals the reason why you maybe should not even get an MRI!  TIMESTAMPS: Dr. Luks is an orthopedic surgeon whose goal is to have us embrace a more holistic approach to preventing injury. [01:25] Many experts now describe visceral fat as an organ. [05:27] Sarcopenia is age-related muscle loss.  [07:05] We tend to normalize things like losing abilities to do things as we age. That shouldn't be. [09:49] How can we stave off the decline in muscle mass? [11:44] How do you strike a balance between running in endurance races while keeping in your muscle mass competency? [16:49] Many people advocate to work toward muscle failure on a single set. [22:54] People that get themselves to the gym are doing themselves a huge favor. Just don't overdo it! [25:02] Many recovery problems are age related. [30:06] Most overuse injuries are training errors. The calf muscles are particularly vulnerable. [31:26] Minimalist shoes should be gradually introduced. [35:32] You don't need to know the specifics of your joint pain. [40:52] Often the pain we experience can be solved with exercise rather than surgery. [44:35] Maintaining muscle mass is not happening if you have your visceral fat in the midsection. [56:54] When you think about your endurance goals, you need to exercise in your healthy aerobic zone. The zone two workout varies from person to person. [59:51] LINKS: Brad Kearns.com Brad's Shopping page Howard Luks md.com Xero Shoes Vibram Shoes Biology of Belief Eluid Kipchoge 90 year olds benefit from strength training   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone.   Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

In part four, we discuss the importance of getting excess fat off your body. I'll walk you through practical and effective methods for reducing excess fat, explain why ALL diets are gimmicks toward the ultimate goal of simply eating less food, and talk about the wonderful freedom and the benefits that come from not obsessing over having perfect meals all the time. I also spend some time sharing a bit about my next book, which is all about the C&C diet. C&C stands for carnivore-ish and chocolate, and this book describes my arduous journey to get back to my racing weight of 26 years ago, and I also give tips for easy ways to simplify your diet and remove decision fatigue and temptation.  I think you'll enjoy how this episode simplifies the process of losing weight into a few, highly effective steps, such as cutting out hyper palatable processed foods to optimize hunger and satiety hormones, making sure you eat to satiety (this could entail high protein meals and definitively ditching junk food), and of course, considering the big lifestyle factors: sleep, rest, movement, and high intensity exercise. I also bring up some compelling points from two doctors, Dr. Robert Lustig and Dr. McGuff, that will illuminate some interesting truths about weight loss that don't get discussed nearly enough: 1) Dr. Lustig says it is impossible to overeat wholesome foods because of the extreme satiety they offer and 2) Dr. McGuff's point about how adding muscle means you get metabolic efficiency in return (meaning, you'll burn more calories). Perhaps this is the only way to increase metabolic rate—just ask B.Rad guest Dr. Herman Pontzer, author of Burn, who also contends that you can't calorie burn your way to fat loss.  We also discuss the importance of fitness, especially of doing fitness correctly, meaning incorporating frequent movement throughout your day so you're sitting less, doing micro workouts and other exercise, and of course, sprinting. Finally, we touch on the crucial lifestyle factors: sleep and relaxation, minimizing artificial light and digital stimulation after dark so you can align your sleep habits with your circadian rhythm. As you'll learn during this show, the goal is to have dark, mellow evenings and natural, energetic mornings, as well as setting the goal of getting enough down time. Yes, this is considered a health practice! Take time to just relax, take a nap, walk the dog, or start the day with down time. The brain can only focus for 20 minute stints before it needs to take a break, otherwise you'll feel yourself start to zone out. Enjoy the show and thanks for listening!    TIMESTAMPS: Brad reviews the things he covered in the three previous Lifestyle Tips podcasts. [01:21] Getting that excess fat off your body is a prominent goal. Two thirds of the American population is now categorized as overweight or obese. [03:28] Maintaining lean muscle mass is the best catalyst to naturally and gracefully reducing excess body fat. [05:45] Guess what?  The first step is to eat less food. [09:00] The Protein Lever Theory contends that our body, our brains will do whatever it takes to get enough protein every day. [12:48] The first step is to get rid of the hyper palatable processed foods and allow your natural hunger and satiety signals to come to the forefront. [13:47] Today's hectic, stressful lifestyle and excessive exercise patterns exacerbate carbohydrate dependency. [14:53] Be cautioned that when you are trying to cut back food, do it right. [16:06] Emphasize foods that offer good satiety. We can't calorie burn our way to fat reduction. [17:55] Avoid long periods of stillness. Learn to exercise in spurts to complete muscular failure. [19:02] There is nothing more challenging than running fast and jumping off the ground. [26:24] You are going to have a hard time optimizing your diet if your sleep is compromised. [28:38] Our central nervous system needs some down time after a day of digital stimulation. [36:02] Have a healthy morning routine rather than reaching for that mobile device. [40:01]   LINKS: Brad Kearns.com Brad's Shopping page The Overfat Pandemic Dr. Layne Norton Burn The Fatty Popcorn Boy Saga Carnivore Scores Chart Brad's Morning Routine Weight Training is a Waste of Time The Sleep Revolution    Lights out: Sleep, Sugar and Survival RaOptics.com Podcast with Matt Maruca Two Meals a Day Keto for Life Article by Dr. Phil Maffetone, the guru of aerobic training and fat-adapted lifestyle Dr. Cate Shanahan and I discuss the evils of vegetable oils Tim O'Donnell heart attack   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way   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 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! :] See omnystudio.com/listener for privacy information.

I welcome Matt Maruca back to this podcast for a wild conversation about a variety of interesting and off-beat topics, such as how to optimize your existence regardless of what latitude you live at, timing your meals according to Ayurvedic medicine and your circadian rhythm, and the many benefits of meditation.  If you heard Matt's first appearance on this show back in 2020, then you already know that he is one of the world's foremost experts on circadian rhythm and blue light exposure, as well as the founder of the fabulous blue-light blocking eyewear company Ra Optics—all at the tender age of 22!  The show begins with a discussion centered around astronomy, as we talk about the differences that come from living in various places around the world and how our specific environmental location affects us. Matt offers a ton of great practical lifestyle and diet tips, and you'll also hear about his new diet, “The Light Diet,” and finally, his current, very admirable and inspiring goal of, “oscillating on a higher energy field” in order to let go of fear and insecurity.  As you'll hear during this episode, Matt is both interesting and interested—he is deeply curious about the world around him, the impact our choices have on our health, and is also a truly open-minded and free-thinking individual who brings a ton of expertise and inquisitiveness to this conversation. I hope you enjoy this episode with Matt—click here to connect with him on Instagram, and here to check out his company, Ra Optics! Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Welcome to part 2 of our journey around the clock detailing all aspects of my daily routine.  After the detailed presentation in Part 1 covering my morning exercise routine and workout options, it's time to get to work! Part 2 starts out with an honest and unfiltered account of how I spend my workday, from the highlights, like my strong philosophical foundation of pursuing the highest expression of my talents and making a unique contribution; to the low lights of my penchant for distraction by way of the email inbox, doing routine tasks during times of the day better suited for peak cognitive tasks, and drifting away from important responsibilities into the world of YouTube high jump videos. I even take a diversion during the show, while talking about my tendency to get distracted! I also like to do what Gretchen Rubin calls, “procrasticlearing”—fussing around doing efficient and seemingly important tasks, but delaying a deep immersion into challenging and high-priority work.  You'll get some helpful tips and tricks about habit forming and focus inspired by popular books like Deep Work,Atomic Habits, and former podcast guests Gretchen Rubin and Seth Godin. I also talk about my five different “typical” daily eating patterns, and you will pick up some themes about a C&C dietary strategy (could be the title of my next book?), which stands for carnivore-ish and chocolate as my dietary centerpieces. We talk about trying to optimize afternoon work habits, where there is a higher risk of drifting away from peak focus, and detail the all-important topic of napping. We cover evening eating habits, leisure time, and bedtime practices that you may find helpful or at least get a kick out of. Hopefully you will find value in these lengthy shows that will hopefully get you thinking about the best strategies to make the most of your day. TIMESTAMPS: Brad starts his official workday after about 40 minutes of his routine he discussed in the previous podcast. [02:13] As Brad starts his day, he sometimes uses his computer for other things than his writing, acknowledging his potential for distraction. [05:15] You should try to strive for two 90-minute bursts per day of peak cognitive performance. [10:03] Turn that stuff off and get the work done! [13:07] There are four requirements to succeed in habit change. Make it obvious, attractive, easy, and satisfying. [15:05] You might want to try a habit scorecard where you can look at both good habits and bad habits. A habit must be established before it can be improved [18:04] Brad organizes his day. He tries to prioritize what's most important to the high energy times, and save the less important for down time. [21:06] Find your calling. Do what fits for you. [30:34] A little bit of a struggle and challenge thrown in there sprinkled into our comfortable, modern life can pay great dividends. [31:33] Brad prefers email to phone calls so he can control the use of his time better, but it takes discipline not to get distracted. [37:32] Brad has described his busy workday, and also admits to frittering plenty. [42:37] It's important to never get discouraged. [44:31] Often, we procrast-a-clear, thinking we are getting our mind clear so we can work. [47:22] Brad varies what he eats during the day as he thinks he should be free of any compulsion or regimentation. [49:17] The all-important nap is next on Brad's busy schedule. [59:52] The afternoon time can be an opportunity to get sidetracked. Micro workouts are how Brad handles that. [01:05:20] Brad knows how to zone out and calm the pace of the modern technology we are bombarded with. [01:09:14] When he can, he gets in some speed golf at the end of the day. Then home for dinner. [01:12:05] It's virtually impossible to accumulate excess body fat over time if you are eliminating processed foods and eating only predominantly nutrient-dense foods, [01:20:59] The pairing of carbohydrates and fat is the most damaging combination. [01:23:12] Evening entertainment consists of visiting, good TV shows, or perhaps catching up on his work that was missed during the day. [01:27:37] LINKS: Brad Kearns.com Brad's Shopping page Brad's Morning Routine Breather Part 1 Brad's Morning Routine video no. 1 Brad's Morning Routine video no. 2 Knee Ability Zero Deep Work This is Marketing The Dip Atomic Habits The Hacking of the American Mind Brad's Cold Plunge The Keto Reset Diet Butcher Box US Wellness Meats The Fatty Popcorn Boy Saga The Carnivore Scores Chart PE Diet Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

I welcome Brian Gryn, long-time trainer and coach, expert in all things fasting and strength training, and host of theGet Lean, Eat Cleanpodcast to the show for a conversation about evolving fitness strategies and effective fat loss methods. We talk about how to identify the exact elements of your lifestyle that are sabotaging your weight loss efforts, whether it's diet, lack of accountability or lack of belief in yourself (or something else that you haven't yet realized) as well as how to most effectively create practical strategies that actually work for you. Brian then breaks down the many benefits that come with taking a minimal approach to high intensity training and we discuss the importance of utilizing the Carnivore Scores guide in order to maximize the nutrient density of your diet. We also touch on the topic of snacking, and Brian explains why it can be helpful to eradicate this habit if you are not yet at the point where you feel like you can eat just two meals a day. TIMESTAMPS: A minimal approach to training can generate huge results. [02:06] It is believed that one burns the same number of calories each day whether we exercise or not. [08:23] There is a mental side of dealing with excess weight that is important to look at. [09:27] There may be a part of you thinking that you don't deserve to change. [12:48] Having a third party work with you is helpful. [14:41] What has Brian seen with his clients that really didn't click? [17:41] People rarely change their minds. [20:05] One does not need to work out for hours to have an effective workout. [22:13] You don't want to mix the effort to get stronger while you're also playing sports. [26:30] Slow it down and see the difference. [32:10] You really have to get the lifestyle changes around exercise nailed down before you can tweak your diet.  [44:16] To broaden your dietary choices, look at the inexpensive SMASH family. (Sardines, Mackerel, Anchovies, Salmon and Herring.) [45:36] Eating grass-fed and pasture-raised nutrient dense food is the goal. [48:53] How frequently we eat is something to look at. And how about eliminating snacking? [53:25] Anything with calories counts as breaking a fast. [58:49] Everything in moderation is not a good motto. That is talking about still allowing the toxic chemicals in the standard diet to come into our bodies. [01:02:01] Clean out your cupboard of the temptations. [ 01:05:34] LINKS: Brad Kearns.com Brad's Shopping page Get Lean, Eat Clean OsteoStrong Carnivore Score Food Ranking Chart Burn Fit2Fat2Fit Biology of Belief The Subtle Art of Not Giving a Fuck Body by Science PE Ratio Diet Two Meals a Day Obesity Code Force of Nature Brian Gryn.com Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn't occupy this revered space. Seriously, Brad won't sell out to anyone if he doesn't love the product. Ask anyone. Brad's Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Listener questions hitting hard from around the world, including the UK, the Dolomites in Italy, Australia and USA.  In this show we'll discuss a variety of topics, including: concerns that fasting can slow down metabolism at the age of 64; a 45-year-old dad of a youngster in the UK is getting all dialed in on exercise, diet , micro workouts, cold exposure, nature exercise, and improving eyesight naturally—all thanks to lots of podcast consumption—so inspiring! A listener also asks if your MAF heart rate is burning fat, isn't everyone “fat adapted”?, a question that sparks a discussion around the idea of fasting with butter to minimize stress and guard against potential gluconeogenesis (recalling former podcast guest Dr. Michael Platt, author of Adrenalin Dominance, suggesting to take a spoonful of MCT oil in the morning to prevent excess cortisol (something that can happen from fasting in those who are vulnerable). We then talk about exactly what kind of rest to take between all-out sprints and discuss the important caution of warming up a bit before doing a micro workout (something I haven't sufficiently emphasized when talking about hauling off a set of pull-ups or deadlift!). Good times, good information, join the fun and be sure to email any questions you want answered to podcast@bradventures.com! TIMESTAMPS: Larry is concerned about intermittent fasting and its effect on metabolism. [01:40] It is believed that we burn around the same number of calories every day regardless of whether we exercise or not. [04:40] When you are in your later years, it is extremely important to maintain your lean muscle mass. [07:34] If you are able to just eliminate nutrient deficient processed foods, you will go a long way toward regulating your appetite. [10:15] Rich Vaughn from the UK talks about Brad's podcasts bringing Brad to review many important facts. [11:18] Brad has tried successfully to wean his eyes from needing glasses. [16:54] What does Brad feed his dog? [17:44] Ken Phelps asks: if you stay at or under your MAF heart rate are you burning all or mostly fat? Aren't we all fat adapted? [21:32] Sue Simmons asks about the fasting protocol for a slender person. [26:59] Bob Lockwood asks about how restful the rests should be between sprints. [31:45]    A question from Alan in Italy, who is worried about not warming up before doing micro workouts.  [34:45] LINKS: Brad Kearns.com Brad's Shopping page The Obesity Code Dr. Herman Pontzer podcast no. 1 Dr. Herman Pontzer podcast no. 2 Dr. Robert Lustig podcast Two Meals a Day The Way of the Peaceful Warrior Dr. Shanahan – How to Become Cancer-proof Paleomedicina Clinic Allison Gannet on Cancer Ted Naiman podcast Jake Steiner podcast Mark's Daily Apple Adrenaline Dominance Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Get ready to go deep with the one and only Dr. Bruce Lipton for one of the most perspective-altering shows you'll ever hear in your life. What a special privilege it was to interview this internationally recognized leader in bridging science and spirit. A stem cell biologist and the bestselling author behind one of my favorite books, The Biology of Belief, Dr. Lipton does exquisite work taking complex scientific subjects in the field of quantum physics to real life application. Dr. Lipton first began examining the principles of quantum physics and how they apply to his understanding of the cell's information processing systems. He then produced breakthrough studies on the cell membrane, which revealed that this outer layer of the cell was an organic homologue of a computer chip—the cell's equivalent of a brain. This led to insights about epigenetics and the effect of one's environment on gene expression, most importantly that, “If the perception in your mind is reflected in the chemistry of your body, and if your nervous system reads and interprets the environment and then controls the blood's chemistry, then you can literally alter cellular function by altering your thoughts.” This episode features one of the great scientists and philosophers of modern times, and you'll learn what our biggest problem is (and why), how to become the active creator of your life, and so much more! Please enjoy the heck out of this life-changing show, listen carefully, and be sure to share it with others! If you missed my two-part show covering Dr. Lipton's book, The Biology of Belief, click here to listen to part 1, Escaping Flawed Subconscious Programming, and here to listen to part 2, Promoting Growth Instead of Protection. TIMESTAMPS: Your thoughts manifest cellular function throughout your body at all times. [01:25] Dr. Lipton explains how his work has progressed to this amazing find about operating in the subconscious. [10:04] A child, from the last trimester pregnancy through age seven, is primarily operating on a vibrational frequency called theta. [12:39] Unfortunately, as the young child absorbs behavior programs, about 60% of them are disempowering, self-sabotaging, and limiting beliefs. [15:17] Ninety-five percent of the time, we are operating from the subconscious.  [17:55] The feelings your parent had in the last trimester of pregnancy are chemically absorbed by you. [23:09] The subconscious mind is 1 million times more powerful than a computer than the conscious mind. [26:03] When you go to sleep and are in Theta which is self-hypnosis. [31:20] Our life is like driving a car with our subconscious in charge. We have little awareness of the behavior that is coming out. [33:09] If you don't have a destination, you're not going to get there. [36:29] Survey of the wildlife population has shown that two thirds of the animals have disappeared in the past 50 years. [38:11] The function of the mind is to create coherence between your beliefs and your reality. [43:04] It's the repetition of the destination in your mind that will program your mind. [45:39] The mind is the Matrix, the creator of all matter. [49:53] Let go of the past. It was done without awareness and our knowledge. Your life starts now. [54:24] You can't be in growth and protection at the same time. When stress hormones are released into the body, they shut down the immune system. [57:47] We were never physiologically designed to maintain stress more than a few minutes at a time. [01:07:29] No matter how many books you read, or lectures you hear, your subconscious doesn't get it. [01:09:35] Cellular function can be altered by altering your thoughts. Don't disregard the power of the conscious part. [01:16:10] Can we maintain a solid blissful romantic relationship by manifesting our cellular function through our thoughts? [01:19:20] LINKS: Brad Kearns.com Brad's Shopping page Biology of Belief The Honeymoon Effect Podcast about  Dr. Lipton, no. 1 Podcast about Dr. Lipton, no. 2 BruceLipton.com Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

I've had a few recent requests to provide details about my eating patterns, workout routine, and general daily behaviors. Hopefully it will be valuable to take a journey through an entire day as I present an honest and authentic accounting of the good, bad, and ugly of my typical day. Spoiler alert: My morning exercise routine is the thing I want to most promote and inspire you to adopt, because it has been life changing over the past five years. In the extreme “needs to improve” category is my penchant for digital distraction and poor prioritization during the workday at my computer. This blockbuster two-part show is my effort to present the real me, enhance your perspective when I talk about all matters of health, fitness, positive habits and peak performance, and strengthen our connection as we continue to strive together to be the best we can be. The detail I provide in this show will hopefully get you thinking about your behavior patterns, blind spots, needs to improve areas, and things that are working well for you. Quarantine has caused a major upheaval in the way many people go about their day and job responsibilities, and we have a wonderful opportunity to capitalize on the opportunity to better custom-design a healthy, active, stress-balanced day. Both my career and life have been based at home for decades, so I could pose as an expert promoting a home-based work day!  Here is what we will cover in part 1: Waking up in the morning, striving for consistent bedtime and wake up habits; my award-winning morning exercise routine, and the wide-ranging benefits of immediately starting your day with a devoted movement routine that gets you exposed to fresh air and direct light and keeps you away from the tailspin of distraction reaching for your phone. We also talk about how to start small and build winning behaviors into habit, and then I detail six different workouts that I might do on the heels of my morning routine: sprinting and/or jumping practice at the track, home-based strength sessions with the X3 bar, Stretch Cordz, hexagonal deadlift bar, and pull-up bar providing plenty of options; the Body By Science “Big-5” workout on machines at the gym (as detailed in the Dr. Doug McGuff podcast), plus some fun add-on pre-hab/re-hab stuff that I can only do with gym apparatus; a quick sprint workout on the high-tech CAROL stationary bike; or a Speedgolf outing where I jog a quick nine-holes before dark or do a modified “cart Speedgolf” session where I do wind sprints instead using the cart instead of running the whole way.  Thanks for listening and stay tuned for part 2! TIMESTAMPS: The world has changed allowing people to be more flexible on their personal time for exercise. [01:20] Brad is a sleep machine. Try to get back to your natural circadian rhythm. [05:27] If you've had a high intensity workout during the day, it helps your sleep. [10:45] It may be genetics, because some people really don't seem to need as much sleep. [11:42] The first thing upon awakening, Brad has a vigorous exercise routine. [18:14] A recent survey contends that 84% of Americans reach for their phone upon awakening. [20:54] Brad's morning routine is his number one health tip that he has to offer. [23:16] Getting sunlight in your eyes first thing in the morning is important. [24:40] It's a good idea to do the exact same thing every day for your morning routine. [28:17]    There are four facets required to be successful in habit change: make it obvious, make it attractive, make it easy, and make it satisfying. [35:21] Attach the new habit you want to do, to a habit you already have. [38:46] Occasionally, Brad will finish his morning routine and then go into a nice workout. [50:06] Unfortunately, we have been socialized to think that fitness is achieved through struggle and suffering…no pain, no gain. [53:31] A kinder, gentler approach to exercise is encouraged. [55:19] Some of the workout options Brad chooses from are: cold exposure, sprinting or jumping at the track, and gym workout. [58:09]    Sprinting is where you are going to get the best benefits for your physique. [01:06:30] Brad describes his template for jumping workout. [01:14:55] The big FIVE workout in the gym is described by Dr. McGuff. [01:15:57] Brad has a nice setup at home. [01:20:27] Speed golf is back on the plate for Brad after a 5-year hiatus where he focused on high-jumping. [01:34:32]    LINKS: Brad Kearns.com Brad's Shopping page Brad's Morning Routine, no 1 Brad's Morning Routine, no. 2 Lights Out, Sleep, Sugar, and Survival Why We Sleep Two Meals a Day Atomic Habits https://www.alltrails.com/trail/us/california/skyline-trail-cactus-to-clouds Podcast with Joel Jamieson Brad's Cold Exposure Podcast with John Jaquish Brad's Sprinting video Brad's Jumping video Brad's Jogging 2.0 video Body by Science Podcast with Doug McGuff Weight Lifting is a Waste of Time CAROL Bike Brad's Speed Golf QUOTES: “Respect the sun, and when the sun sets, honor it.” “Only the disciplined ones are free.” (Kipchoge) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

I welcome Dr. Joyce Mikal-Flynn, a CSUS professor and expert in PTG (Post Traumatic Growth) to the show for a deeply inspiring conversation about her book, Anatomy of a Survivor: Building Resilience, Grit, and Growth After Trauma. Anatomy of a Survivor examines how survivors can utilize their inner strengths in order to build resilience, navigate through, and ultimately grow from traumas and other major life challenges. Dr. Joyce brings a positive attitude to the episode, but without the poofy platitudes we often hear. You'll hear about her story and her book, and be sure to listen carefully later on in the show for that turning point where she went from feeling sorry for herself to instead, taking on challenges and being grateful for a second chance. This wide ranging conversation touches on everything from her to academia classes to the state of today's students to the problem with today's “lawnmower parents.” In the middle of the show, we hear the wild and true story that is the centerpiece of Dr. Joyce's personal journey: In 1990, after a sudden cardiac event, she was actually dead for twenty-two minutes. CPR and determined doctors brought her back to life, but she found that her new life was entirely different. Dr. Joyce found herself suddenly facing depression, as well personal and professional setbacks. But as you'll hear, she ultimately recognized that this moment in her life was not an end point—it was the beginning. Time taught Dr. Joyce that taking control of your life begins with the essential choice to move forward. In spite of every obstacle, failure, and misstep on the way, she harnessed the power of positive thinking and continued to tell herself: you got this. Trauma and crisis are inescapable aspects of life; ones that never really leave you once you experience it. But for over two decades, Dr. Joyce has worked with and studied issues faced by survivors. Years of professional and personal experience with trauma and crisis have helped Dr. Joyce recognize that for survivors, moving forward and identifying specific mindsets and behaviors that encourage progress are essential. I hope you enjoy listening to this powerful episode with Dr. Joyce, and if you're interested in reading Anatomy of a Survivor or gifting it to a friend or loved one who you think could benefit from it, click here to check it out. Featuring interlacing stories with research on genetics, posttraumatic growth, and the neuroscience of resilience and happiness, Anatomy of a Survivor shows us how survivors of trauma can structure a positive and productive response by using Dr. Joyce's unique system to guide them forward. TIMESTAMPS: Dr. Flynn talks about how survivors of traumas use their inner strengths to build resilience. [01:20] One of the classes the professor teaches is called Traumatology. [06:44] There are three classifications of trauma: victim of the trauma, the secondary and the community.  [08:48] There is nothing positive about trauma but there can be productive responses. [12:05] Word choices reprogram the brain. [15:20] Take control of what you can control. [18:26] There are six stages of meta-hab. [20:32] Are there differences between the male and the female brain? [21:55] What are the nutritional needs of the brain? [24:29] The technology of today can overwork the brain, but know too, that daydreaming uses the brain as it does a lot of work. [26:19] Joyce had a very close call with death that was a turning point in her life. [30:33] This stuff is tough but there is a way out and there is a way up. [36:57] During her recovery, Joyce was able to monitor her own progress as she got her brain function back. [48:00] You need to realize that you need help in order to move forward. [55:01] Some athletes in her study didn't see themselves as resilient. [57:05] How did she recalibrate after the months of recovering? [01:01:50] Instead of saying, “I have to do this,” say, “I get to do this.” Think of people who would love to be in your situation. [01:06:13] Pick one thing at a time that you want to do to improve your life.  [01:10:06] How do you know, as you are supporting someone in recovery, when is the right time to say “Get up off the couch” or saying, “Enough. Let's get going?” [01:13:59] Isolation is a red flag to look for in the person recovering. [01:18:30] Joyce lists the other stages in meta habilitation. [01:21:52] LINKS: Brad Kearns.com Brad's Shopping page Anatomy of a Survivorbook Posttraumatic Growth Turning Tragedy into Triumph Dr.JMF.com About Dr. Joyce Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

In the third part of this show, I ask some important questions in order to identify what weak areas we need to work on in order to make the necessary changes to our lifestyle that will minimize our disease risk. Ask yourself this: do I wake up after a night of sleep feeling energized, or groggy and tired? Do I frequently experience autoimmune flare ups? Do I digest my food well and feel good after a meal, instead of immediately experiencing bloating, gas, and other GI-related issues after eating? In this episode, you'll learn what happens when you have too much glucose in your bloodstream, why excess insulin production is directly associated with metabolic syndrome, and all about the addictive properties of sugar. You'll learn the most efficient way of taking yourself off the addictive loop of processed food consumption, and how to select high quality animal products and the most nutrient dense food while also having enough variety in your diet to keep things interesting, while still being healthy. I also discuss the increasingly common issue of orthorexia and how to keep yourself from getting drawn into this overly rigid and dysfunctional approach to food purity. TIMESTAMPS: This podcast will focus on diet, dropping excess body fat, fitness and lifestyle. [01:00] Ditch the big three toxic modern foods: refined industrial seed oils, refined sugars, and sweetened beverages and refined grains. [02:34] The industrial seed oils inflict immediate damage at the DNA level in your body. [05:48] Step one is to throw away the bad oils in your cupboard. [08:06] Read the wrappers. [09:56] When sugars and grains are ingested, you are eating a bunch of nutrient deficient calories. [15:43] What happens when you have too much glucose in the bloodstream? [17:50] Dr. Robert Lustig is the world's leading anti-sugar crusader. Sugar has addictive properties. [22:23] What are the best ways you can do this? Cold turkey? Gradually? [24:17] Ancestral foods like pasture raised eggs, grass fed meats is the way to go. [27:59] The nutrient rich foods are available and flavorful.  Think meat, fish, fowl, eggs, vegetables, fruits, nuts, and seeds. Be flexible. [30:25]    Orthorexia is quite common these days. You don't want to get in to that. That is missing the point. [37:13] Reducing excess body fat and improving your body composition is a category of interest to many people. [38:46] LINKS: Brad Kearns.com Brad's Shopping page Dr. Cate Shanahan and Brad on oils Correcting Disease, Part 1 Correcting Disease, Part 2 Primal Kitchen Deep Nutrition Podcast with Dr. Robert Lustig The Four Tendencies The Hacking of the American Mind Sacred Cow Carnivore Scores Chart Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Get ready for a heavy-hitting and deeply educational show with Dr. Dominic D'Agostino: neuroscientist, research-scientist, and of the world's most foremost researchers on the ketogenic diet, especially pertaining to the use of ketone supplements for neuroprotection.  Dr. Dom brings tremendously extensive knowledge to the table for this episode, having been one of the earliest researchers to focus on identifying the many different uses for ketone supplements. He also worked with the Navy SEALS for over a decade to help address specific issues they were experiencing (like oxygen toxicity seizures), and even offered up his expertise to me back when I was first researching the keto diet for my book, Keto For Life! In this show, Dr. Dom talks about the wide-ranging benefits that come from following a ketogenic diet, while also offering all the scientific research and evidence to back it up. We talk about the “post-exercise ketosis” that athletes experience and Dr. Dom explains not only why athletes use ketones much quicker than sedentary people, but also why it's likely that they receive more benefits from ketones as well, plus, many more fascinating facts he has uncovered throughout years and years of research. Perhaps one of the most singularly valuable insights I ever received from Dr. Dom was to “beware of people who speak in definitives.” The importance of this lies in the fact that real scientists will often say, Well, I don't know. We don't know...Well, maybe… In a world where it seems like everyone is trying to sell or convince you of something online, this perspective serves as a practical and helpful reminder.  Enjoy the show, and connect with Dr. Dom here. TIMESTAMPS: Dr. D'Agostino has researched for years. You are going to learn about the amazing and wide-ranging benefits of ketones on the body. [01:20] The ketogenic diet has some amazing metabolic benefits that researchers have discovered. [09:28] Research started because the Navy Seal divers were having trouble using the rebreather. [12:32] Ketogenic and low-carb diets have been used for a hundred years as a medical treatment for epilepsy. [14:56] The animals used in research for Alzheimer's were given ketogenic diets and had remarkably enhanced motor function and exercise performance. [18:56] If you eat zero sugar and zero carbohydrates, your glucose does not drop to zero. [23:07] It is difficult to study how a body does in starvation. [27:30] If you elevate ketones, it provides a remarkable energetic boost to the brain. [32:19] There are problems with some of the ketone supplements. [40:00] How do the impurities get into these products? [43:56] How does one know the dose that works for them? This is for temporary cognitive boost. [45:25] The ketone salt products come in different forms. [48:52] Is there some intermittent use of the ketogenic diet as a tool for fat reduction and the peripheral benefits? [52:30] The blood levels of ketones are a function of ketone production and ketone utilization.  [58:40] Breath ketones are a good measure to have during fasting. [01:19:32] When doing a lot of fasting and carb restriction, it's technically a stressor to the body. [01:02:37] How does the ketogenic diet benefit weight loss? First, there is a lot of behavioral modification involved by tracking. [01:06:39] Dom did a big deadlifting feat after a long fast. [01:14:29] LINKS: Audacious Nutrition Brad Kearns.com Brad's shopping page Burn Dr. Dom's Twitter Dr. Dom D'Agostino Dr. D'Agostino: Keto, Fasting, and Resilience Dr. D'Agostino Starving Cancer The Keto Reset Diet Ketonutrition.org Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

In part two, I continue talking about the most effective lifestyle changes we can make to minimize disease risk factors. Part one of this show focused on the benefits of getting regular blood work done and what to specifically look out for in blood tests, as well as the importance of glucose monitoring and tracking testosterone frequently. I also shared some of the best ways to track cardiovascular disease risk and this week, we're picking up where we left off. The episode starts with some more important information related to blood work and testosterone levels, which then segues into the topic of optimizing sauna use. I also discuss the ideal ways to help your body recover from workouts and the best exercises for building greater androgen receptor density (as well as why this plays a big role in male hormone health). TIMESTAMPS: It is important to get a good look at your blood going beyond the perfunctory annual exam. [01:29] Be sure to get your testosterone level checked regularly. The higher the count, the better. [02:35] If you have greater androgen receptor density then you can thrive on a lower testosterone level.  You build that with strength training. [06:33] Often there is misunderstanding about free testosterone vs. bound testosterone. [07:41] Testosterone is also extremely important for female health and vitality. [09:46] The digital stimulation that happens at night, such as watching TV or working on the computer, are things that spike cortisol and make it more difficult for transition into restful sleep. [14:25] There are many other lifestyle things beside poor sleep that can harm your health that you are unaware of.  This includes ingesting plastic, living in pollution. [18:46] Sauna provides wonderful benefits for many of your ailments. The goal is to sweat profusely. [21:58] Clean up your home environment by using eco-friendly cleaning products. [24:54] Look at your evening habits and your overall stress management habits. Where can you improve?  [26:33] Bad dietary choices can cause flare ups such as sore joints, dry, patchy red skin, mild arthritis, gas, bloating, and other digestive problems. [30:59] How are you dealing with stress? You need to unwind after workouts. [34:12] Persistent nasal congestion can be due to food or environmental allergies. [37:58] Overtraining is stressful on the body and you may not realize it. Check on the diet in relation to your training.  [40:28] LINKS: Brad Kearns. com Brad's shopping page Elle Russ on Thyroid Nourish, Balance, Thrive Almost Heaven.com Meat Rx.com Podcast with Janine Krause Brad's Breather show on Breathing Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

I connect with Australian endurance and life coach Andre Obradovic for his fourth appearance on the show.  We discuss some important strategies to pursue your fitness goals in a healthy manner - even extreme endurance goals which can often compromise health. We talk about the recent contention by some about whether cardio is even necessary, as it is known that one can obtain an excellent cardiovascular training effect through intense strength training and sprinting. Of course, if you have specific endurance goals, you will need to simulate the experience in training. Beyond that, it seems everyone can benefit from integrating truly explosive movement into their training regimen.  We also ask the listeners the important question: Are you addicted to exercise? I recount 11 questions you can ask yourself to identify addiction, as covered in my show with food addiction expert Dr. Joan Ifland. We talk about how mainstream fitness programming is by and large too stressful for the average participant, and this extends from endurance coaching and group training to HIIT sessions in the gym to home-based workouts. Andre harps repeatedly on the dangers of chronic overproduction of cortisol from ill-advised workouts and stressful lifestyle circumstances, and explains how this will inhibit fat burning and actually promote fat storage.  We check back in on the breakthrough concept of nasal diaphragmatic breathing, which we covered extensively in the last show with Andre. I'm amazed to report that my continued devotion to the concept, despite frustrating lack of progress, is finally paying off! My BOLT score is now routinely at :40 (excellent), having progressed from a routinely :20 score (barely passing grade). It's definitely paying off during my sprint workouts, as I'm not gasping for air after 200 meter sprints as I was doing previously.  If you have questions for a future show, especially about endurance training, send them to podcast@bradventures.com and we'll get Andre back on in the future! TIMESTAMPS: Obradovic talks about his gentle coaching approach as well as asking the question: Are you addicted to exercise? [01:20] The country of Australia has been in total lockdown for two years. [05:56] The whole rationale for performing sustained steady state cardiovascular exercise is being second guessed. [08:47] Rather than thinking and saying, “I have to exercise,” think, “How am I going to move today?” [12:19] The more narrow your fitness goals, the more of a sacrifice you make for your health. [14:25] Are you addicted? Exercise?  Food?  Social media?  [21:53] Brad lists 11 questions as a test of addiction. Take the quiz. [23:37] The more exercise you do, the more money the fitness industry makes. [30:19] The Ironman began with a group of drunk Navy guys in Hawaii. We've all bought into it. [32:01] Any muscular activity, even for a brief time, still gets an A plus in cardio. [35:29] The chronic overproduction of cortisol is a red flag. [38:20] The default human metabolic state is to be a fat burner. [42:10] Breathe through your nose while doing a variety of different drills. [45:40] The bottom line is to breathe through your nose only as minimally as possible at all times. [56:21] People can get very confused about the conflicting information that is available whether it be someone who is preparing for a competition or someone just wanting to be fit. Where do you start? [58:19] Don't get ahead of yourself. Rest is important. Are you getting the right advice from the right expert? [01:05:48] LINKS: Andre Obradovic's website Dr. Joan Ifland: Food Addiction  Dr. Doug McGuff: Cardio Doesn't Exist Weight Lifting Is a Waste of Time: So Is Cardio, and There's a Better Way to Have the Body You Want by Dr. John Jaquish How to find your BOLT score Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Today we'll be talking about the very important subject of how to correct adverse lifestyle practices and disease risk factors. We'll be discussing important biomarkers to look out for on blood tests, the corrective actions we can do now for our health, and time-efficient fitness and exercises protocols that will help support longevity. I'll also discuss why having an extreme devotion to fitness cannot help nor guarantee healthy cardiovascular function.  TIMESTAMPS: How do we know we are walking around with disease risk factors?    The spare tire is showing a sign of aging. [01:19] There is amazing technology and resources now for you to get your blood and much more tested. [05:29] Keep your morning routine fasting blood glucose level under 100. [11:28] When you get your blood glucose testing done, it's a good idea to get the male hormone test as well. The average male testosterone level is declining at a rate of 1% per year since the 1980s. [13:42] At least once a year you should get a complete blood panel. The contention that there is good cholesterol and bad cholesterol is distorted. [18:46] Triglycerides to HDL ratio is an important one to look for. [23:07] Research shows that, for example, if you get up and walk after a meal, you can mute the insulin response by 50%. [26:47] There are many other numbers that are important to look for. [28:40] It is important to understand your blood readings because even the well-intended who change to keto, paleo, and low carb diets, may find that their body genetics do not do well. Understand how the diet affects the blood chemistry. [33:56] Vitamin D is extremely important.  It comes mostly from sun exposure. If you can tan, you can make Vitamin D. [36:11] LINKS: Brad Kearns.com Brad's Shopping Page Inside Tracker Ultra lab test.com Let's get checked Nutrisense.com Podcast with Kara Collier Podcast with Dr. Ron Sinha The Vitamin D Solution Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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! :] JW9UGHgoTbrvR6k6jytR Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Dr. McGuff's Body By Science is a transformational book about strength training that advances the extremely compelling and scientifically validated premise that it takes very little time to build pure muscle strength, and that many workouts are not only ineffective, but quite likely counterproductive.  If you care about fitness, becoming stronger, aging gracefully, and avoiding breakdown, burnout, illness and injury, listen carefully to this show and maintain an open mind about implementing a different strategy in the gym. The book was published in 2009 and I can't believe I'm only recently bringing this to the forefront of my consciousness! As I record the session nursing another high jump injury to add to one that plagued me in 2020, I am more reflective than ever on ways that we screw up fitness goals with a haphazard approach. Dr. McGuff calls his method a “purified” approach to fitness! The essence of Dr. McGuff's training protocol is to perform the “Big 5” exercises once a week, for a single set to muscular failure. These are basic, safe, and functional exercises (leg press, chest press, overhead press, pulldown, seated row) that allow you to focus on pure strength without being overly complex. Doing a single set to failure allows you to most safely train the complete spectrum of muscle fibers, from slow twitch to explosive non-oxidative fast twitch.  Dr. McGuff draws an important distinction between building pure strength and skill development for your chosen sport of fitness endeavor. These two should be on separate and distinct tracks—a single, very short, super difficult strength session per week for strength gains, and then doing skill development when you feel sharp, focused, and explosive. You never want to pursue skill development in a fatigued state or become fatigued during workouts, or you will compromise your ability to hit the golf bar, clear the high jump bar, or sink the basket. This show will be a real eye opener that will compel you to rethink the “maintenance” sessions you do in the gym that don't stimulate fitness adaptation, and the ill advised sessions where you traumatize muscles and joints and invite injury risk. Check out Dr. McGuff's website to learn more about his books and his Ultimate Exercise fitness facility in Seneca, SC.  TIMESTAMPS: This physician guest is an ER doctor who is the author of Body by Science. He is going to set us straight and dispel many prevailing notions about the fitness industry.  [01:15] A lot of us who are really enthusiastic about fitness might be overdoing it and performing workouts that are minimally effective and/or counterproductive. [04:41]        If you're doing something where the mechanical load is too severe, the muscles will get injured instead of strong! [09:32] How did Dr. McGuff come up with the premise of 12 minutes a week for exercise. [11:44] A lot of good pieces of equipment have some sort of mechanism to vary the resistance. [16:20] Whenever you're doing any sort of work with muscle, it goes through a very step-wise process of how it's been recruited to do work. [19:43] Often a person will get cramps in the first part of the race rather than near the finish line. [22:47] There's a window between your selected weight and your force capability that as you're training and recruiting and fatiguing those motor units, the window is closing. [27:25] Strength and conditioning are general applications that apply to any sport. [32:30] The higher you get in any given sport, the worst the training seems to become. [39:49] Is stretching beneficial or counterproductive? [41:59] What do we see in the big city gyms that is really helping? [48:42] When you develop the skill of your particular sport, this skill makes the best use of your physical conditioning. [51:56] In the book, Doug talks about optimal frequency of once a week workout.[55:05] LINKS: Brad Kearns.com Brad's shopping page Body by Science Henneman's Size Principle Dr. McGuff.com Cardio Doesn't Exist Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

The listeners weigh in with some interesting and diverse questions, including: is a high intensity 45 minute boxing class too much? Are there ways to modify it? I talk about the extreme endurance hypothesis and why we need to pay more attention to the increasing incidence of heart problems among long-term hard core endurance enthusiasts. One listener who went from 17% fat to 13%, but lost muscle mass also, asks: how does one correct this?  I go into detail about what makes refined industrial seed oils so unhealthy and discuss the one common dietary recommendation from Dr. Ted Naiman, Dr. Doug McGuff, and Robb Wolf, and explain why this one food is so important for overall health, and even cancer prevention. I also talk about the tremendous benefits that come from sprinting and the importance of formulating your own specific, strategic blend of various kinds of workouts to support health and longevity I then compare and contrast the benefits of fasting after endurance exercise and strength sessions: should you replenish after high intensity sessions to minimize the stress impact? Thanks for listening and please continue sending all your questions and comments to podcast@bradventures.com TIMESTAMPS: Dustin asks about his 45-minute rugged class in boxing at age 47. Is this going against the philosophy of HIRT vs. HIIT? [01:23] Mario's question is about there being a difference in your training regimen based on your fitness goals. [08:04] Jeff “Iron” Montgomery reminds us to tone it down. The extreme endurance exercise hypothesis is real and it's very, very dangerous to overdo it. [11:56] Mark says in his attempt to lose body fat, he also lost some lean body mass. This concerns him. [15:45]    Scott Bellenger asks for an explanation of why refined industrial seed oils are bad for us. [20:21] David is questioning the idea of pushing yourself to failure. Isn't that risking injury? [27:52] LINKS: Brad Kearns.com Brad's Shopping page Breaking Muscle.com Mark's Daily Apple Brad's morning routine Podcast with John Jaquish Primal Endurance American athlete Tim O'Donnell One Foot in the Grave Running on Empty Two Meals a Day Dr. Cate Shanahan-OIls Body by Science QUOTES: “Hit it hard then go home.” “If you want to live longer, lift more weights, and eat more protein.” (Robb Wolf) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Dr. Jannine Krause returns to the show to discuss her unique blending of functional fitness and functional medicine. That's right, Jannine treats patients on her acupuncture table and then they head right across the room to see how their bench press improves in real time!  One tip Jannine gave me a couple years ago has been a huge benefit to my training. It's called “positional parasympathetic breathing,” and entails lying down after a high intensity workout for 5-10 minutes with your legs elevated, then engaging in some nasal diaphragmatic breathing to help bring the body into a parasympathetic state after the fight or flight experience of a high intensity workout.  In this show, Jannine talks about exercises to balance the body and prevent injuries (like my recent high jump injury!), including a little balance test you can do right now to determine if you have a left-right imbalance. She also talks about the cutting edge healing technique of “body tempering” invented by powerlifter Donnie Thompson. This strength prep or rehab technique works by getting the muscles and tissues out of their adhesive or “sticky state”, which is due to heavy loads of weight being placed on the body. These heavy loads of weight stimulate the proprioceptors and mechano-receptors located in tissues, which then change the signals to the brain and trigger the brain to relax the muscles that are under this heavy load. Commonly, loads are placed for 3-5 minutes in certain areas of the body, like hamstrings for example, or trigger points/neuromuscular junctions are targeted. For more info, check outBody Tempering. TIMESTAMPS: If you have pains or aches dominating one side of the body more than the other, it's because you have some nervous system imbalances. [01:30] Are you overstretching? Overdoing it? [05:24] Sometimes imbalances are signaling back up to the brain. Have you tried to balance your technique?  [08:31] Each of us, athletes or couch sitters, need to pay attention to our imbalances in standing, sitting, or walking. [12:12] There are some exercises you can do right away when you see that you have an imbalance. [16:52] Brad describes what it feels while doing the high jump. [18:50] Sometimes athletes are focusing on just one part of the body when they really need to think about all areas in order to stay balanced. [21:38] Dexterity is important to consider.  Some people have trouble with feeling things or even carpel tunnel. Squeezy balls are helpful for both hands and feet. {26:19] What is body tempering? It's a game changer. [31:01] There are some good dexterity and balance exercises to get you back after therapy. [40:31] Parasympathetic breathing is done after you have had a high-intensity workout. It's a big step beyond the cool down. [44:21] Janine talks about her practice. [51:56] LINKS: Brad Kearns.com Brad's shopping page    Dr. Jannine Krause HealthFix Podcast Plantar Fasciitis video Body Tempering Vigor Ground Fitness Watch Donnie Johnson talk Body Tempering Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

The questions keep coming and they are diverse and interesting! Be part of the fun by emailing podcast@bradventures.com with your comments and questions on all matters of healthy living.  This show covers a variety of topics, starting with the specifics of an effective sprint workout (reps, duration, recovery intervals, and progressing carefully from no-impact to high impact running) and continuing into a conversation about reconciling the constrained model of energy expenditure with the idea that sprinting promotes fat reduction (hint: it's still mostly about diet and eliminating processed foods). I talk about the tradeoff between the nutritional integrity of raw food versus cooking food to make digestion easier, how to get started with chest freezer cold water therapy, and lifestyle changes that will reduce chronic stress and improve male hormone status. I also discuss the benefits of nasal diaphragmatic breathing and explain the correct kind of stretching to cure plantar fasciitis, before wrapping up with the interesting dilemma of how to perform high intensity workouts to muscle failure to prompt strength increases, while also honoring the edict to try and avoid post-exercise muscle soreness and prolonged recovery.  Thanks for listening and please email any and all questions here! TIMESTAMPS: Paul asks about sprint workouts. What is the best amount of time between each interval?  [01:42] Michael is asking about the theory of energy expenditure which is that we burn the same number of calories whether we are exercising or not. [08:11] It is virtually impossible to get fat when you eat natural, nutritious, wholesome foods.  [11:22] Michael is wondering about the freeze-drying process diminishing the nutrient quality. [16:19] Dave wants to know how to keep the water in the chest freezer clean. [18:16] Chronic stress diminishes testosterone. What can you do about it?  [20:15] Steve talks about the benefits of nose breathing as well as improvements in his balance he has made. [27:58] Ellen describes how Brad's video on stretching to cure plantar fasciitis helped her. [30:04] Sheldon wants to know about the workouts where you push muscles to absolute failure vs. leaving a little in the tank. [32:58] LINKS: Brad Kearns.com Brad's Shopping page Carol Bike Podcast with Dr. Herman Pontzer no. 1 Podcast with Dr. Herman Pontzer no 2 The Primal Blueprint Brad's chest freezer Breath Tight Hip, Twisted Core Plantar Fasciitis video Vidya Method Body by Science QUOTES: "The true war is against processed food." Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

In part two, I share some practical and actionable tips that we can all apply to our lives as we strive to find that sweet spot between pursuing peak performance goals and making informed decisions with longevity in mind.  We'll be talking about how to take a big picture approach to health, why you can't get fat eating a clean diet, when your body actually needs you to increase your protein intake, and what happens to your ability to synthesize protein as you age. We also talk about the link between your ability to tan and your vitamin D levels, why age is not an excuse for sitting back and being just a spectator in your life, and why maintaining muscle mass helps maintain healthy organ function. Listen to part 1 of this two-part show here. TIMESTAMPS: Brad talks about the Olympic performances of Qatar's Mutaz Essa Barshim and Italy's Gianmarco Tamberi and the emotion involved in their stories. [02:14] Nutrient-deficient processed foods have all kinds of adverse consequences when you ingest them. [05:42] Fight the battle of our fat, sick, tired society. Eliminate the big three: refined sugars, grains, and industrial seed oils. [09:44] Download and print out the Carnivore Scores Chart on BradKearns.com and put it on your refrigerator. [12:32] As we age, we need to pay more attention to the fact that it becomes more common to have proteins break down after workout. Not a good thing. [14:38] Animal organ supplements are a big factor in maintaining health. Brad also talks about his loosening up on his carb restrictions. [16:24] You can't exercise to lose weight. [20:28] If you are going to supplement, you might want to choose collagen protein. [23:36] As we get older, we have an elevated need for Vitamin D and Omega 3 fatty acids. [26:26] Prioritize sleep with minimal artificial light and digital stimulation after dark and have a cool, no-clutter room. [32:11] We must make a concerted effort to take downtime. [35:26] We have been brainwashed into thinking that steady state cardio is an absolute essential for fitness development.  Please reconsider that. [38:52] The secret is to do brief explosive efforts but also not overdo it. [43:04] Micro workouts can enhance your busy day. [49:45] LINKS: Brad Kearns.com Brad's Shopping page Peak Performance, Part 1 Two Meals a Day Metabolical Fat Chance Hacking of the American Mind Podcast with Dr. Lustig Carnivore Scores Chart The Fatty Popcorn Boy Saga Dr. Herman Pontzer Podcast The Vitamin D Solution SMASH= salmon, mackerel, anchovies, sardines, and herring. Podcast with Joel Jamieson ”Cardio” does not consist, Dr. Doug McGruff Body by Science Jogging 2.0 Micro workouts for a busy day Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

Welcome back Dude Spellings! As an authority on all matters related to diet, exercise, biohacking, and pursuing optimal health, Dude brings many valuable insights and expertise to the table during this show, along with the added benefit of being a fellow 50+ year old.  We discuss the importance of learning how to progress at a steady and comfortable pace and the many benefits that come from letting go of the ‘no pain, no gain' mentality that has been drilled into us, and Dude reveals the methods he uses to create a home environment that sets him up for success. We also talk about how not everyone is able to fast in a productive way (and why), and Dude also reveals what made him become a true believer in micro workouts and their effectiveness. TIMESTAMPS: We talk about how to prevent injuries and continue to progress at a steady and patient and comfortable pace for years and years, even as you advance into the higher age groups. [01:28] Is it possible to overdo this micro workout concept to where it's compromising your formal workout preparation or fitness goals? [06:55] Dude did a single leg deadlift to heal the hamstring problem. [10:46] Micro workouts are really effective. They have improved his golf driving distance. [13:22] Unfortunately, we who are in the older age group, are enthusiastic for our exercise, and don't feel the aches and pains until later. [16:17] People that are starting to get back to training after not being involved, need to be careful about dropping right into a high intensity level training. [19:16] Doing anything you can to avoid injury, it is going to pay off. [22:52] By easing up on the weight that you want to lift, you are able to do them more frequently. [27:33] How does a person figure out how many days or times to have a workout experience, assuming we have the freedom and flexibility to do whatever is optimal? [30:07] Hiking is an extremely good way to stay in shape. [36:22] The more fat you burn during your lifetime, the longer you'll live. [39:05] If you have a chest freezer, you need to keep it clean and sanitized. Here's how. [40:21] Dude did the epic achievement of doing the Rim to Rim to Rim of the Grand Canyon on very few calories because he thought it would improve his recovery. [43:58] It's a big breakthrough to get past the cultural traditions of eating when you are not really hungry. [55:56] If you are doing something that's highly glycolytic, it is intense. It is burning up a lot of sugar. [58:28] LINKS: Brad Kearns.com Brad's Shopping page Dude Spellings Primal Reboot Camp Primal Reboot Camp Facebook page Brad's first podcast with Spellings QUOTES: "If you want to live longer, lift more weights and eat more protein." (Robb Wolf) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

What a pleasure it is to welcome health and endurance coach Andre Obradovic back to the podcast!  In this show, we will be taking you through a step-by-step process on how to become a healthy, fit endurance athlete, as well as how to become a healthier person just in general—if you want to feel better and also drop some excess body fat, then this is the episode for you! We'll be touching on how to preserve your health as you pursue fitness goals, the best ways to emphasize aerobic development, and how to excel in endurance sports. We also spend a big chunk of this show focusing on the exciting and emerging topic of nasal breathing, from how this applies to workouts and improving peak performance, to how it can help manage stress and even improve all aspects of health in everyday life. Finally, click here to watch Andre conduct a BOLT test (click here to read my blog post, Breaking Down Breathing, if you don't know what that is) and hit the exceptional 0:45 duration with ease! TIMESTAMPS: It is important to really examine your body composition no matter if you are an athlete or just someone who wants to be healthier. [01:22] If a person is overweight, they first need to understand why they got to be overweight. [05:40] Many trainers are giving the wrong advice.     One is calories in and calories out! [09:04]    Getting enough sleep is better than overworking at the gym. Learning to train in the MAF method should be the goal. [10:10] Learn to breathe through your nose rather than your mouth. [12:01] The calmer we can be, the better we can burn fat. [17:48] Andre encourages athletes to forget about how many kilometers and what pace they've run but rather focus more on how you feel after training. [20:33] Slow down in pursuit of improvement. [23:19] Only eat when you are hungry, not because the clock tells you it's lunch time. [27:32]    Most people breathe too much and this alters the gases in your blood and reduces oxygen delivery to our organs. [32:01] Tape your mouth closed when you sleep. [41:06] Take a Bolt Test to understand your breathing and how to improve your breathing. [44:04] Think of your breathing as being in five gears. Learn to breathe properly, and your performance will improve. [50:32] Where does the strength element, explosive element fit into the big picture for total and balanced fitness? [57:24] It is important for you to schedule and plan your training goals. There are areas of exercise that are important for you to do even though you might not like to do them. [01:03:05] LINKS:    Brad Kearns. com Brad's Shopping Page Breath The Oxygen Advantage Shiftadapt.com The Big Book of Endurance Training and Racing Body, Mind and Sport Buteyko Breathing Exercises Bohr Effect Bolt Test Breaking Down Breathing: blog post on nasal breathing techniques Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.

This two-part show is all about how to strike an optimal balance between peak performance goals and longevity.  I talk about the most effective and appropriate adjustments you can make to your fitness routine as you age and the numerous benefits that come from broadening your perspective on training and how this can help you make smarter choices that support healthy aging. I also share some of the lessons I've learned throughout my personal journey in endurance sports when it comes to walking that delicate line between passionately pursuing fitness while also being practical enough to set realistic goals. Stay tuned for part 2! TIMESTAMPS: We are going to talk about the balance of your goals of peak performance and longevity. [01:59] Pursue peak performance with passion throughout life. Set age-appropriate goals. [03:45] There is a greater prevalence of devastating consequences of long-term extreme endurance training. [08:31] Where did we get the 26.2 miles goal for the marathon? Where did the Ironman originate? [10:30] Brad's personal journey in endurance sport began between age 21 and 30. [14:20] After some unexplained injuries, Brad learned to recalibrate his physical condition and fitness goals. [20:02] Brad had emergency medical problems to which he attributes his overly stressful exhaustive training. [27:54] Especially when you are in the 40 plus age group, most fitness programs have workouts that are too long and too difficult for most people to benefit from. [31:07] LINKS: Brad Kearns.com Brad's shopping page Dr. Cuzzella podcast Body by Science Podcast with Dr. Craig Marker HIIT Vs HIRT Reflections on Breaking A world Record to Speedgolf Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns 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: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way 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 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/donations Advertising Inquiries: https://redcircle.com/brands See omnystudio.com/listener for privacy information.