Mark Allen

I’m so pleased to welcome Mark Allen back to the show!  Mark, “The Grip,” is also the greatest triathlete of all time, and he’s here today to share many of his unique insights and spiritual approach to grueling endurance sports. Mark, a contemporary of mine from the triathlon circuit, is now one of the most prominent coaches in the triathlon scene today. Get ready for a wide-ranging conversation that covers everything from Mark’s early racing days and the things he would do differently knowing what he knows now to the adjustments he had to make at the end of his career to doping in elite sports. As the conversation winds along, you’ll get to hear more of the spiritual side of Mark that he has become known for as he talks about the many years he has spent working with a Huichol healer and the retreats they put on together, as well as what he has learned from the time he has spent with other native Huichol people in Mexico. Even if you are not a triathlete, the insights you will get from this show can be applied to all our peak performance goals in life!   TIMESTAMPS: Mark Allen is here to talk about his career, his current coaching career, the new technology, and what he might do differently now in his triathlon career. [00:24] The COVID gap with no Ironman championship races allowed athletes to hone their skills. [04:53] At Kona they separated the men’s race from the women’s race so on Saturday, the first athlete to cross the line was a woman. [07:11] Is the recent testing for drugs an isolated case? [14:34] Mark has what he describes as the “second season” where the recovery is separated from his racing season. How do you continue the fitness without burning out?  [20:17] Overreaching is doing workouts where you’re going just a little bit beyond where your fitness is. [23:57] The unseen injury is fatigue. Superhero to zero. The first thing to go is swimming. [26:24] Another symptom of extreme overtraining is abnormally high HRV. [31:21] If Mark could turn back the clock and take all the new knowledge he has acquired as a coach, would he do anything differently in his racing? [32:36] The bottom line in this competitive sport is you have to focus on recovery so as not to be destructive to your body. [37:46] One thing Mark would have done differently in order to go faster is to cut out some of the training that he did early. [41:57] The technology in this sport has progressed. [50:40] Training with Tridot takes all of the data on you and it is analyzed in a non-biased way. {57:42] Technology has taken over our ability to daydream and to focus. [01:00:58] There is a difference between being a very successful competitor and being somebody who is very successful in competition. [01:07:17] Brad asked Mark : Would you say that the endurance is in your blood? Or were you using your endurance sports as a vehicle for personal growth and challenge? [01:11:18] For anybody out there who is maybe not exercising at all or as much as they want, and when they do it's uncomfortable, it doesn't feel good. You want to back off, you want to cut your workout short because you're not feeling good from it, get it done anyway and do it tomorrow and do it the next day and do it the next day. And at some point soon, it won't take long. [01:16:35] Mark has spent time with the Huichol people in Central Mexico experiencing their ancient ways. He used that experience to transition into this non-competitive life. [01:18:49]   LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Tridot.com    Join Brad for more fun on:  Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&amp;A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Shopping Page For Discounts And Navigation To The Best Products I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products on Amazon (Macadamia Masterpiece and Whey + Creatine Superfuel), my library of online multimedia educational courses, link to great discounts on an assortment of my favorite products and partners, complete details and discounts on my MOFO product with Ancestral Supplements, and a library of my favorite hand-picked Amazon products for fitness and healthy living!See omnystudio.com/listener for privacy information.

I’m so pleased to welcome Mark Allen back to the show! Mark, “The Grip,” is also the greatest triathlete of all time, and he’s here today to share many of his unique insights and spiritual approach to grueling endurance sports. Mark, a contemporary of mine from the triathlon circuit, is now one of the most prominent coaches in the triathlon scene today. Get ready for a wide-ranging conversation that covers everything from Mark’s early racing days and the things he would do differently knowing what he knows now to the adjustments he had to make at the end of his career to doping in elite sports. As the conversation winds along, you’ll get to hear more of the spiritual side of Mark that he has become known for as he talks about the many years he has spent working with a Huichol healer and the retreats they put on together, as well as what he has learned from the time he has spent with other native Huichol people in Mexico. Even if you are not a triathlete, the insights you will get from this show can be applied to all our peak performance goals in life! TIMESTAMPS: Mark Allen is here to talk about his career, his current coaching career, the new technology, and what he might do differently now in his triathlon career. [00:24] The COVID gap with no Ironman championship races allowed athletes to hone their skills. [04:53] At Kona they separated the men’s race from the women’s race so on Saturday, the first athlete to cross the line was a woman. [07:11] Is the recent testing for drugs an isolated case? [14:34] Mark has what he describes as the “second season” where the recovery is separated from his racing season. How do you continue the fitness without burning out?  [20:17] Overreaching is doing workouts where you’re going just a little bit beyond where your fitness is. [23:57] The unseen injury is fatigue. Superhero to zero. The first thing to go is swimming. [26:24] Another symptom of extreme overtraining is abnormally high HRV. [31:21] If Mark could turn back the clock and take all the new knowledge he has acquired as a coach, would he do anything differently in his racing? [32:36] The bottom line in this competitive sport is you have to focus on recovery so as not to be destructive to your body. [37:46] One thing Mark would have done differently in order to go faster is to cut out some of the training that he did early. [41:57] The technology in this sport has progressed. [50:40] Training with Tridot takes all of the data on you and it is analyzed in a non-biased way. {57:42] Technology has taken over our ability to daydream and to focus. [01:00:58] There is a difference between being a very successful competitor and being somebody who is very successful in competition. [01:07:17] Brad asked Mark : Would you say that the endurance is in your blood? Or were you using your endurance sports as a vehicle for personal growth and challenge? [01:11:18] For anybody out there who is maybe not exercising at all or as much as they want, and when they do it's uncomfortable, it doesn't feel good. You want to back off, you want to cut your workout short because you're not feeling good from it, get it done anyway and do it tomorrow and do it the next day and do it the next day. And at some point soon, it won't take long. [01:16:35] Mark has spent time with the Huichol people in Central Mexico experiencing their ancient ways. He used that experience to transition into this non-competitive life. [01:18:49] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://tridot.com/" rel="nofollow" target="_blank">Tridot.com</a></li> </ul> Join Brad for more fun on: Instagram: <a href="https://www.instagram.com/bradkearns1/" rel="nofollow" target="_blank">@bradkearns1</a> Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh" rel="nofollow" target="_blank">@bradkearnsjumphigh</a> Twitter: <a href="https://twitter.com/bradleykearns" rel="nofollow" target="_blank">@bradleykearns</a> YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg" rel="nofollow" target="_blank">@brad.kearns</a> TikTok: <a href="https://www.tiktok.com/@bradkearns" rel="nofollow" target="_blank">@bradkearns</a> We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> <a href="https://bradkearns.com/shop/" rel="nofollow" target="_blank">Shopping Page For Discounts And Navigation To The Best Products</a> I have a newly organized shopping experience at <a href="http://BradKearns.com/Shop" rel="nofollow" target="_blank">BradKearns.com/Shop</a>. Visit here and you can navigate to my B.rad Nutrition products on Amazon (Macadamia Masterpiece and Whey + Creatine Superfuel), my library of online multimedia educational courses, link to great discounts on an assortment of my favorite products and partners, complete details and discounts on my MOFO product with Ancestral Supplements, and a library of my favorite hand-picked Amazon products for fitness and healthy living!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Mark Allen: Consistency Over Perfection, And Other Reflections On Endurance Training

Brian Keane

I’m bringing you a lively conversation with Brian Keane today, host of the Brian Keane Podcast, author of two best-selling books, The Fitness Mindset and Rewire Your Mindset, and a former teacher turned one of the top online fitness coaches in Ireland and the UK, who has transformed thousands of lives and physiques in the process.  In this show, we talk about how our mindset often gets in the way of our best-laid plans and goals, especially to drop excess body fat (Brian’s expertise). You’ll hear about Brian’s amazing journey, which includes some phenomenal endurance performances and a variety of athletic experiences like bodybuilding, Crossfit, and Gaelic football, why Brian decided to become an extreme endurance athlete, a bunch of practical tips to help you get your mindset right, and all the tools and systems you need to succeed with fat reduction. We then end the show with three wonderful tips from Brian to help you get started right away in any area you may have struggled with in the past. Check out Brian’s podcast (linked below), and his books The Fitness Mindset, which teaches you how to find the foods that work best for you and how to eat to increase energy, lose fat and build lean muscle, and build the body you’ve always wanted, and Rewire Your Mindset, which teaches you how to own your thoughts, control your thoughts, and change your life.    TIMESTAMPS: Brian tells his story of getting involved in sports after realizing he didn’t want to be in the career he had prepared for.  You are not a tree.  You can move wherever you want. [01:36] His very first event was the Marathon des Sables, probably the world’s toughest race. [07:23] Brian ran a race to the Arctic Circle.  What was the course and the logistics of the race? It was 230 Km over five days. [15:43] How did he get his mindset in the right place to take on such a big challenge as the Marathon des Sables? [20:32] Does Brian think that though he is capable of such high achievements, it makes him more prone to these deep struggles that come even when he’s outwardly successful as opposed to someone who's just steady going and maybe they have a rough day? [24:19] For your guide in life, ask yourself: “What would you do for free?” [28:30] How does one’s mindset influence one’s fitness goals? [30:24] When you become metabolically flexible, you are less likely to be a slave to food.  [36:17] Disordered eating makes you feel sometimes like you are handcuffed to food. [38:19] Brian is sure that his becoming keto-adapted and fat adapted delivered performance benefits in his ultramarathons. Your body cannot digest food if the blood is going to fuel the muscles. [42:22] Health, wellness, and fitness is a trifecta of nutrition, training and sleep. [47:54] Sleep tends to get pushed aside a lot.  People just don’t understand how very important it is. [50:58] Using social media keeps you accountable. You need to be real and authentic.  [56:02] What are three or four tips one can implement right away to make a dent in their challenge with their body fat reduction? [01:00:44]   LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit The Fitness Mindset Rewire Your Mindset Marathon des Sables Podcast with Dr. Joan Ifland Brad’s Cold Exposure    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

I’m bringing you a lively conversation with Brian Keane today, host of the Brian Keane Podcast, author of two best-selling books, The Fitness Mindset and Rewire Your Mindset, and a former teacher turned one of the top online fitness coaches in Ireland and the UK, who has transformed thousands of lives and physiques in the process.  In this show, we talk about how our mindset often gets in the way of our best-laid plans and goals, especially to drop excess body fat (Brian’s expertise). You’ll hear about Brian’s amazing journey, which includes some phenomenal endurance performances and a variety of athletic experiences like bodybuilding, Crossfit, and Gaelic football, why Brian decided to become an extreme endurance athlete, a bunch of practical tips to help you get your mindset right, and all the tools and systems you need to succeed with fat reduction. We then end the show with three wonderful tips from Brian to help you get started right away in any area you may have struggled with in the past. Check out <a href="https://briankeanefitness.com/podcast/" rel="nofollow" target="_blank">Brian’s podcast </a>(linked below), and his books <a href="https://www.amazon.com/Fitness-Mindset-tension-mindset-results/dp/1781332525/ref=asc_df_1781332525/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=312025908234&amp;hvpos=&amp;hvnetw=g&amp;hvrand=912155651285211509&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9031041&amp;hvtargid=pla-417335655298&amp;psc=1" rel="nofollow" target="_blank">The Fitness Mindset</a>, which teaches you how to find the foods that work best for you and how to eat to increase energy, lose fat and build lean muscle, and build the body you’ve always wanted, and <a href="https://www.amazon.com/Rewire-Your-Mindset-Thinking-Control/dp/1781334234/ref=asc_df_1781334234/?tag=hyprod-20&amp;linkCode=df0&amp;hvadid=509494905560&amp;hvpos=&amp;hvnetw=g&amp;hvrand=912155651285211509&amp;hvpone=&amp;hvptwo=&amp;hvqmt=&amp;hvdev=c&amp;hvdvcmdl=&amp;hvlocint=&amp;hvlocphy=9031041&amp;hvtargid=pla-851480626485&amp;psc=1" rel="nofollow" target="_blank">Rewire Your Mindset,</a> which teaches you how to own your thoughts, control your thoughts, and change your life.  TIMESTAMPS: Brian tells his story of getting involved in sports after realizing he didn’t want to be in the career he had prepared for.  You are not a tree.  You can move wherever you want. [01:36] His very first event was the Marathon des Sables, probably the world’s toughest race. [07:23] Brian ran a race to the Arctic Circle.  What was the course and the logistics of the race? It was 230 Km over five days. [15:43] How did he get his mindset in the right place to take on such a big challenge as the Marathon des Sables? [20:32] Does Brian think that though he is capable of such high achievements, it makes him more prone to these deep struggles that come even when he’s outwardly successful as opposed to someone who's just steady going and maybe they have a rough day? [24:19] For your guide in life, ask yourself: “What would you do for free?” [28:30] How does one’s mindset influence one’s fitness goals? [30:24] When you become metabolically flexible, you are less likely to be a slave to food.  [36:17] Disordered eating makes you feel sometimes like you are handcuffed to food. [38:19] Brian is sure that his becoming keto-adapted and fat adapted delivered performance benefits in his ultramarathons. Your body cannot digest food if the blood is going to fuel the muscles. [42:22] Health, wellness, and fitness is a trifecta of nutrition, training and sleep. [47:54] Sleep tends to get pushed aside a lot.  People just don’t understand how very important it is. [50:58] Using social media keeps you accountable. You need to be real and authentic.  [56:02] What are three or four tips one can implement right away to make a dent in their challenge with their body fat reduction? [01:00:44] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.amazon.com/Fitness-Mindset-tension-mindset-results/dp/1781332525/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1683842702&amp;sr=8-1" rel="nofollow" target="_blank">The Fitness Mindset</a></li> <li><a href="https://www.amazon.com/Rewire-Your-Mindset-Thinking-Control/dp/1781334234/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1683842740&amp;sr=8-1" rel="nofollow" target="_blank">Rewire Your Mindset</a></li> <li><a href="https://www.marathondessables.com/en" rel="nofollow" target="_blank">Marathon des Sables</a></li> <li><a href="https://bradkearns.com/2021/08/04/dr-joan-ifland-overcoming-addiction-to-hyper-palatable-processed-foods/" rel="nofollow" target="_blank">Podcast with Dr. Joan Ifland</a></li> <li><a href="https://www.youtube.com/watch?v=LfSofrl4MZM" rel="nofollow" target="_blank">Brad’s Cold Exposure</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Brian Keane: How Ultra-Endurance Performance Can Spur Personal Growth

Re-introducing Primal Endurance Online Mastery Course! Host Brad Kearns introduces the Primal Endurance Online Multimedia Mastery Course - everything you need to succeed as a Primal Endurance athlete. Ditch carbohydrate dependency and become a fat burning beast with this comprehensive educational experience consisting of over 120 videos, the Primal Endurance eBook and unabridged audio book, and numerous other audio presentations and complementary eBooks. The videos bring the book to life as course host Brad Kearns discusses chapter-by-chapter content, both in lecture format and practical instruction (recipe videos, running technique instruction, mobility and recovery exercises, etc.). Brad traveled the continent to interview the world's leading endurance athletes, coaches, and trainers and experts in peak performance, nutrition, and medicine. All the material is thoughtfully organized and you have instant and permanent access to this robust educational library! There is simply nothing comparable ever developed to help you succeed with your endurance goals, and gain guidance and insights from the world's leading experts all in one place. Brad talks through the components of the course, and you can also get a feel for the course material with the "9 Steps to Becoming a Primal Endurance athlete" series of free videos.       LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) PrimalEndrance.fit Primal Endurance Brad Kearns.com Brad’s Shopping page    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

Re-introducing Primal Endurance Online Mastery Course! Host Brad Kearns introduces the Primal Endurance Online Multimedia Mastery Course - everything you need to succeed as a Primal Endurance athlete. Ditch carbohydrate dependency and become a fat burning beast with this comprehensive educational experience consisting of over 120 videos, the Primal Endurance eBook and unabridged audio book, and numerous other audio presentations and complementary eBooks. The videos bring the book to life as course host Brad Kearns discusses chapter-by-chapter content, both in lecture format and practical instruction (recipe videos, running technique instruction, mobility and recovery exercises, etc.). Brad traveled the continent to interview the world's leading endurance athletes, coaches, and trainers and experts in peak performance, nutrition, and medicine. All the material is thoughtfully organized and you have instant and permanent access to this robust educational library! There is simply nothing comparable ever developed to help you succeed with your endurance goals, and gain guidance and insights from the world's leading experts all in one place. Brad talks through the components of the course, and you can also get a feel for the course material with the "9 Steps to Becoming a Primal Endurance athlete" series of free videos.     LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank">Primal Endurance</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Primal Endurance Mastery Course Overview

Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete. In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more!   TIMESTAMPS: You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18] Periodization is dividing your training into period where you emphasize different types of workouts. [02:03] Primal eating means to escape from the trap of carb dependency. [04:51] Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48] Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01] There are many activities that aid in your recovery.  Cold therapy is one that should have a place  in the regimen of a hard-training athlete. [09:41] The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44] The overall recovery for both mind and body works better at a leisurely pace. [18:24] Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06] Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13] Movement is also an important element of recovery. [25:56] For your post-workout refueling, focus on getting wholesome nutritious food. [28:56] Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23] If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56] Release your attachment to the outcome.  Relax, be patient with the process of fitness. Take what your body gives you each day and nothing more. [38:18] Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39] A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12]   LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Brad’s Cold Exposure Move Your DNA Breath Oxygen Advantage BradBeat HRV Primal Endurance    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete. In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more! TIMESTAMPS: You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18] Periodization is dividing your training into period where you emphasize different types of workouts. [02:03] Primal eating means to escape from the trap of carb dependency. [04:51] Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48] Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01] There are many activities that aid in your recovery.  Cold therapy is one that should have a place  in the regimen of a hard-training athlete. [09:41] The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44] The overall recovery for both mind and body works better at a leisurely pace. [18:24] Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06] Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13] Movement is also an important element of recovery. [25:56] For your post-workout refueling, focus on getting wholesome nutritious food. [28:56] Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23] If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56] Release your attachment to the outcome.  Relax, be patient with the process of fitness. Take what your body gives you each day and nothing more. [38:18] Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39] A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.youtube.com/watch?v=LfSofrl4MZM" rel="nofollow" target="_blank">Brad’s Cold Exposure</a></li> <li><a href="https://www.amazon.com/Move-Your-DNA-Katy-Bowman-audiobook/dp/B00NVSFXN2/ref=sr_1_1?crid=2S01YSPPMKQKG&amp;keywords=move+your+dna&amp;qid=1682020528&amp;sprefix=move+your+dna%2Caps%2C140&amp;sr=8-1" rel="nofollow" target="_blank">Move Your DNA</a></li> <li><a href="https://www.amazon.com/Breath-New-Science-Lost-Art/dp/B082FPZC4H/ref=sr_1_1?crid=3DXFKAKS6KAB3&amp;keywords=breath+james+nestor&amp;qid=1682022014&amp;s=books&amp;sprefix=Breath%2Cstripbooks%2C157&amp;sr=1-1" rel="nofollow" target="_blank">Breath</a></li> <li><a href="https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?crid=2CL7H7IK0GGO2&amp;keywords=oxygen+advantage&amp;qid=1681925605&amp;sprefix=oxygen+advantage%2Caps%2C136&amp;sr=8-1" rel="nofollow" target="_blank">Oxygen Advantage</a></li> <li><a href="https://apps.apple.com/us/app/bradbeat-hrv/id1455251157?ls=1" rel="nofollow" target="_blank">BradBeat HRV</a></li> <li><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank">Primal Endurance</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

115 Things You Need To Know As A Primal Endurance Athlete, Part 8

It’s been YEARS since we did a Q&amp;A show on Primal Endurance (including the podcast being on pause from 2019 to 2022).  We have some excellent and widely relevant questions, including: Can I raise my MAF training heart rate if I feel comfortable? A listener asks about ketogenic endurance training—yes, it can prompt quick benefits in metabolic flexibility and escaping carb dependency, but can it become too stressful over time? Other questions include: how to proceed comfortably with minimalist footwear, is striving for maximum cellular energy status to support performance and recovery the most sensible and effective longevity strategy for healthy, active, fit enthusiasts?, and if practicing nasal diaphragmatic minimized breathing can confer a performance advantage with increased O2 delivery and less workout stress. Enjoy, and please contribute to the conversation by emailing podcast@bradventures.com!   TIMESTAMPS: Heather is rather new to the sport of triathlon. She finds it difficult to stick with the slower heart rate in her training. Is that okay?  Brad explains why the MAF rate is so important. [00:24] Brad would strongly urge everyone listening to reject the obsession with pace per mile and just train according to your heart rate and according to the desired duration of your workouts. [08:02] You should look at it as three types of workouts: key workouts, break even workouts, and recovery workouts. [10:10] Heather also asks: Should I opt for fast walking until improvement in my aerobic fitness allow for a jogging pace? The heart rate is the focus. [14:07] Same Heather, different area of concern, asking about diet. Keto diet is stressful. The main benefit is getting rid of processed carbohydrates that are difficult to digest and interfere with your body's ability to burn energy internally.  [18:54] The elevation of resting heart rate from combining keto and endurance training is a red flag. [25:45] Stacy Clark is a very active athlete at age 59, asking about her training regimen and whether she should do some faster runs or sprinting maybe once a week. [28:29] Ryan Baxter talks about getting away from devotion to fasting or low carb and keto and going to good sensible intake of nutritious foods that fuel his performance and recovery goals. He added an additional 700 calories per day and gained no weight.  [35:17] The single most powerful intervention to promote longevity is exercise. If you fast for 48 hours, you get wonderful benefits but you can get the same benefit from doing an intense one-hour workout. [40:48] Breathing is playing an important role.  If the muscle is not getting enough oxygen, the muscle will burn glucose rather than fat.  [47:07]   LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Brad’s Running Technique Running Drills for Beginners Carnivore Score Food Ranking Chart Peluva.com Outlive Why I Stopped Fasting (Mutzel) Oxygen Advantage shiftadapt.com Podcast on breathing    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

It’s been YEARS since we did a Q&amp;A show on Primal Endurance (including the podcast being on pause from 2019 to 2022). We have some excellent and widely relevant questions, including: Can I raise my MAF training heart rate if I feel comfortable? A listener asks about ketogenic endurance training—yes, it can prompt quick benefits in metabolic flexibility and escaping carb dependency, but can it become too stressful over time? Other questions include: how to proceed comfortably with minimalist footwear, is striving for maximum cellular energy status to support performance and recovery the most sensible and effective longevity strategy for healthy, active, fit enthusiasts?, and if practicing nasal diaphragmatic minimized breathing can confer a performance advantage with increased O2 delivery and less workout stress. Enjoy, and please contribute to the conversation by emailing <a href="mailto:podcast@bradventures.com">podcast@bradventures.com</a>! TIMESTAMPS: Heather is rather new to the sport of triathlon. She finds it difficult to stick with the slower heart rate in her training. Is that okay?  Brad explains why the MAF rate is so important. [00:24] Brad would strongly urge everyone listening to reject the obsession with pace per mile and just train according to your heart rate and according to the desired duration of your workouts. [08:02] You should look at it as three types of workouts: key workouts, break even workouts, and recovery workouts. [10:10] Heather also asks: Should I opt for fast walking until improvement in my aerobic fitness allow for a jogging pace? The heart rate is the focus. [14:07] Same Heather, different area of concern, asking about diet. Keto diet is stressful. The main benefit is getting rid of processed carbohydrates that are difficult to digest and interfere with your body's ability to burn energy internally.  [18:54] The elevation of resting heart rate from combining keto and endurance training is a red flag. [25:45] Stacy Clark is a very active athlete at age 59, asking about her training regimen and whether she should do some faster runs or sprinting maybe once a week. [28:29] Ryan Baxter talks about getting away from devotion to fasting or low carb and keto and going to good sensible intake of nutritious foods that fuel his performance and recovery goals. He added an additional 700 calories per day and gained no weight.  [35:17] The single most powerful intervention to promote longevity is exercise. If you fast for 48 hours, you get wonderful benefits but you can get the same benefit from doing an intense one-hour workout. [40:48] Breathing is playing an important role.  If the muscle is not getting enough oxygen, the muscle will burn glucose rather than fat.  [47:07] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.youtube.com/shorts/EJzhdml9ymw" rel="nofollow" target="_blank">Brad’s Running Technique</a></li> <li><a href="https://www.youtube.com/watch?v=rlzQf9mZDKg&amp;t=79s" rel="nofollow" target="_blank">Running Drills for Beginners</a></li> <li><a href="https://bradkearns.com/2021/03/12/carnivore-scores-food-ranking-chart/" rel="nofollow" target="_blank">Carnivore Score Food Ranking Chart</a></li> <li><a href="https://peluva.com/" rel="nofollow" target="_blank">Peluva.com</a></li> <li><a href="https://www.amazon.com/Outlive-Science-Art-Longevity/dp/1785044559/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1681924561&amp;sr=1-1" rel="nofollow" target="_blank">Outlive</a></li> <li><a href="https://highintensityhealth.com/fasting-is-it-good-for-you-why-i-stopped-and-am-doing-this-instead/" rel="nofollow" target="_blank">Why I Stopped Fasting (Mutzel)</a></li> <li><a href="https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?crid=2CL7H7IK0GGO2&amp;keywords=oxygen+advantage&amp;qid=1681925605&amp;sprefix=oxygen+advantage%2Caps%2C136&amp;sr=8-1" rel="nofollow" target="_blank">Oxygen Advantage</a><a href="https://shiftadapt.com/" rel="nofollow" target="_blank"></a></li> <li><a href="https://shiftadapt.com/" rel="nofollow" target="_blank">shiftadapt.com</a></li> <li><a href="https://bradkearns.com/2022/02/15/update-on-brads-breathing-practice-and-inspiration-to-reduce-stress-and-improve-workout-performance/" rel="nofollow" target="_blank">Podcast on breathing</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Q&A: Can I Raise My MAF Heart Rate (NO!), The Stress Of Keto Endurance Training, Breathing For CO2 Tolerance

In part seven of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we’re talking about a very important (but often neglected) part of performing, recovering, and preserving your health—complementary movement and lifestyle practices.  As you will hear, the centerpiece of these practices is of course, sleep, but in this show, I present the idea that getting adequate sleep is not as simple as putting in the prerequisite number of hours every night—there are a lot of peripheral variables here, including the quality of the sleep that you get, the environment you sleep in, and even the time of year (sleep requirements vary depending on the seasons). Since everything flows downstream from getting adequate sleep, sleep quality is crucial, so you don’t want to miss this episode—if your sleep is not entirely optimal, this can show up as sub-optimal thyroid, cortisol, or inflammatory markers (it can also affect sex hormones like testosterone, etc).    TIMESTAMPS: When you look at healthy fitness goals, everything flows downstream from getting adequate sleep. It is more than just getting the requisite number of hours every night. [00:24] There is a small percentage of people who have a gene that allows them to get by just fine on fewer hours of sleep, but there is a large percentage of people who wrongly believe they have that gene. [03:53] It is important to have quiet and darkness in your sleeping room. [08:41] Optimal sleep starts with minimizing artificial light and digital stimulation allowing for circadian influence that makes you feel sleepy. [11:43] To feel fresh and energetic in the morning get outdoors and expose yourself to direct light…..then have you cup of coffee if you want. [12:48] Keep your evenings as mellow as possible and dimly lit. [17:33] Waking up perky in the morning indicates that you have had a good night’s sleep. [19:23] An ideal sleeping environment is quiet and clutter-free and cool. [21:13] Napping is a good way to catch up on your evening sleep deficiencies. And to fire up your cognitive function.  [25:32] The Active Couch Potato Syndrome is a real problem where athletes think can minimize activity for the rest of the day after a workout. [29:19] Walking is the centerpiece of recovery. Extended periods of sitting can compromise musculoskeletal function, cellular health, and cardio function. [32:46] Research shows that even a 20-minute period of stillness can decrease your body’s operation and cognitive function. [35:28] Cardiovascular fitness is the ability to challenge the heart and certain muscles to perform extreme athletic efforts in order to deliver oxygen to all cells of your body. [37:07] Create variation in your work environment. It takes more than a stand-up desk. [39:27] Brain science confirms that humans are incapable of focusing for longer than 20 minutes without a break. [43:00] Complimentary movements like Yoga and Pilates improve athletic performance. They also provide a calming balance to high stress workouts. [45:05] Play is a critical stress release from the pressures, schedules and responsibilities of daily life. Play can take many forms. [48:10] LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) PrimalEndrance.fit Brad Kearns.com Brad’s Shopping page Lights Out Sleep, Sugar and Survival Marick Health Huberman Lab Brad Kearns’s Morning Routine Brad’s First Simpler Morning Routine Red-colored flashlight Dr. Jack Kruse Podcast, part 1 Dr. Jack Kruse Podcast, part 2 Eight Sleep mattresses Take a Nap! Change Your Life  Move Your DNA Ready State.com Mark Bell Podcast The Primal Blueprint The Primal Connection    QUOTES:  "A good night's sleep starts first thing in the morning with getting outdoors."    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

In part seven of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we’re talking about a very important (but often neglected) part of performing, recovering, and preserving your health—complementary movement and lifestyle practices. As you will hear, the centerpiece of these practices is of course, sleep, but in this show, I present the idea that getting adequate sleep is not as simple as putting in the prerequisite number of hours every night—there are a lot of peripheral variables here, including the quality of the sleep that you get, the environment you sleep in, and even the time of year (sleep requirements vary depending on the seasons). Since everything flows downstream from getting adequate sleep, sleep quality is crucial, so you don’t want to miss this episode—if your sleep is not entirely optimal, this can show up as sub-optimal thyroid, cortisol, or inflammatory markers (it can also affect sex hormones like testosterone, etc).  TIMESTAMPS: When you look at healthy fitness goals, everything flows downstream from getting adequate sleep. It is more than just getting the requisite number of hours every night. [00:24] There is a small percentage of people who have a gene that allows them to get by just fine on fewer hours of sleep, but there is a large percentage of people who wrongly believe they have that gene. [03:53] It is important to have quiet and darkness in your sleeping room. [08:41] Optimal sleep starts with minimizing artificial light and digital stimulation allowing for circadian influence that makes you feel sleepy. [11:43] To feel fresh and energetic in the morning get outdoors and expose yourself to direct light…..then have you cup of coffee if you want. [12:48] Keep your evenings as mellow as possible and dimly lit. [17:33] Waking up perky in the morning indicates that you have had a good night’s sleep. [19:23] An ideal sleeping environment is quiet and clutter-free and cool. [21:13] Napping is a good way to catch up on your evening sleep deficiencies. And to fire up your cognitive function.  [25:32] The Active Couch Potato Syndrome is a real problem where athletes think can minimize activity for the rest of the day after a workout. [29:19] Walking is the centerpiece of recovery. Extended periods of sitting can compromise musculoskeletal function, cellular health, and cardio function. [32:46] Research shows that even a 20-minute period of stillness can decrease your body’s operation and cognitive function. [35:28] Cardiovascular fitness is the ability to challenge the heart and certain muscles to perform extreme athletic efforts in order to deliver oxygen to all cells of your body. [37:07] Create variation in your work environment. It takes more than a stand-up desk. [39:27] Brain science confirms that humans are incapable of focusing for longer than 20 minutes without a break. [43:00] Complimentary movements like Yoga and Pilates improve athletic performance. They also provide a calming balance to high stress workouts. [45:05] Play is a critical stress release from the pressures, schedules and responsibilities of daily life. Play can take many forms. [48:10] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a><a href="https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680" rel="nofollow" target="_blank"></a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.amazon.com/Lights-Out-Sleep-Sugar-Survival/dp/0671038680" rel="nofollow" target="_blank">Lights Out Sleep, Sugar and Survival</a></li> <li><a href="https://marekhealth.com/" rel="nofollow" target="_blank">Marick Health</a></li> <li><a href="https://hubermanlab.com/" rel="nofollow" target="_blank">Huberman Lab</a></li> <li><a href="https://www.google.com/search?q=brad+kearns+morning+routine&amp;oq=Brad+Kearns+Morning+Routine&amp;aqs=chrome.0.35i39l2j69i59.3516j0j8&amp;sourceid=chrome&amp;ie=UTF-8" rel="nofollow" target="_blank">Brad Kearns’s Morning Routine</a></li> <li><a href="https://www.youtube.com/watch?v=LM-ETSme1g8" rel="nofollow" target="_blank">Brad’s First Simpler Morning Routine</a></li> <li><a href="https://www.amazon.com/s?k=red+colored+flashlight&amp;crid=16F1PUPDUTWAU&amp;sprefix=red+colored+flash%2Caps%2C152&amp;ref=nb_sb_ss_ts-doa-p_2_17" rel="nofollow" target="_blank">Red-colored flashlight</a></li> <li><a href="https://bradkearns.com/2020/10/23/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-1/" rel="nofollow" target="_blank">Dr. Jack Kruse Podcast, part 1</a></li> <li><a href="https://bradkearns.com/2020/11/06/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-2/" rel="nofollow" target="_blank">Dr. Jack Kruse Podcast, part 2</a></li> <li><a href="https://www.eightsleep.com/?irclickid=SV3xlcQ4nxyNTyg2dCWQOVbMUkAWKwxVQ1DeTY0&amp;utm_source=impact&amp;utm_campaign=The%20Door%20To%20Offers&amp;utm_medium=affiliate&amp;irgwc=1&amp;nb_platform=impact&amp;nb_adid=607198&amp;nb_cid=9942&amp;nb_pid=3610108&amp;nb_aname=Online%20Tracking%20Link&amp;nb_atype=ONLINE_TRACKING_LINK&amp;nb_asize=&amp;nb_product_sku=&amp;nb_partner_name=The%20Door%20To%20Offers&amp;nb_mtype=mediapartner&amp;nb_partner_shared_id=" rel="nofollow" target="_blank">Eight Sleep mattresses</a></li> <li><a href="https://www.amazon.com/Take-Nap-Change-Your-Life/dp/0761142908/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1680193607&amp;sr=8-1" rel="nofollow" target="_blank">Take a Nap! Change Your Life </a></li> <li><a href="https://www.amazon.com/Move-Your-DNA-Movement-Expanded/dp/1943370109/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1680194173&amp;sr=8-4" rel="nofollow" target="_blank">Move Your DNA</a></li> <li><a href="https://thereadystate.com/?gclid=CjwKCAjw5pShBhB_EiwAvmnNVxLyFb1Pa8YDAx6wJOmOG2OfAF3FLlpntQ4cpPRZYjcf9OKOr-DEYBoC7-cQAvD_BwE" rel="nofollow" target="_blank">Ready State.com</a></li> <li><a href="https://bradkearns.com/2022/11/25/mark-bell-how-to-get-jacked-and-tan-and-other-life-lessons/" rel="nofollow" target="_blank">Mark Bell Podcast</a></li> <li><a href="https://www.amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?crid=1YKONUSHPDWC1&amp;keywords=The+Primal+Blueprint&amp;qid=1649291364&amp;s=books&amp;sprefix=the+primal+blueprint%2Cstripbooks%2C126&amp;sr=1-1" rel="nofollow" target="_blank">The Primal Blueprint</a></li> <li><a href="https://www.amazon.com/Primal-Connection-Genetic-Blueprint-Happiness/dp/0984755101/ref=tmm_hrd_swatch_0?_encoding=UTF8&amp;qid=1680197128&amp;sr=8-2" rel="nofollow" target="_blank">The Primal Connection</a><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank"></a></li> </ul> QUOTES: <ul> <li>"A good night's sleep starts first thing in the morning with getting outdoors."</li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

115 Things You Need To Know As A Primal Endurance Athlete, Part 7

Dave Scott

This episode is a syndicate from the B.rad Podcast where I catch up with the legendary Dave Scott!  Dave is a 6-time Hawaii Ironman world champion and respected coach, and in this show, we talk about endurance training, savoring the small victories and not just the big ones, the importance of having hobbies and other interests, how to know when you need to cut back on training and the mental toll it takes, what he does to feel fulfilled, and much more!   TIMESTAMPS: Does Dave Scott take the opportunity to reflect back on how really awesome his career at Ironman was? [02:40] Dave recalls how brutal the races were back in the day. [05:15] Is it a possibility to be a well-adjusted but extremely competitive athlete? A well-rounded athlete will have some diversions besides the striving for success in the sport. [07:57] How has the transition from the competitor on top of the field to coaching been for Dave? [12:33] Dave has had some heart concerns but keeps up a pretty good exercise regimen. You can’t go “kind of hard” all the time. [18:06] How do the athletes and equipment of today’s athletes compare with the former years? Dave thinks the new shoes should be banned! [21:49] Today’s athletes are more sensible with monitoring the hearts rates and understanding that “kind of hard” is to be modulated. [33:55] It makes no sense to run a marathon close to a week before doing Ironman. [36:35] At what point do you bestow the distinction of being fit versus someone who is less fit metabolically? [41:22] Everything varies by athlete and their goals.  What is an “easy day” of training? [44:21] A heavy diet of carbs was not optimal. Many people look thin but have lost muscle mass. [48:30] We need to regulate our metabolic rate by having a bigger block of protein, whether it is breakfast, lunch or dinner.  Grazing is not as good. [51:29] It is easy to mis-estimate the amount of protein you are eating. Is there a danger in ingesting too much protein? [55:32] Today’s dietary strategy is still a mess.  [01:06:19] At the end of a tough training day, is there a justification to going and trying to maximize intake of all the macronutrients? [01:10:07] Many of the bars on the market are toxic. [01:123:50]   LINKS:  Brad Kearns.com Brad’s Shopping page Dave Scott Train with Dave Scott    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

This episode is a syndicate from the B.rad Podcast where I catch up with the legendary Dave Scott! Dave is a 6-time Hawaii Ironman world champion and respected coach, and in this show, we talk about endurance training, savoring the small victories and not just the big ones, the importance of having hobbies and other interests, how to know when you need to cut back on training and the mental toll it takes, what he does to feel fulfilled, and much more! TIMESTAMPS: Does Dave Scott take the opportunity to reflect back on how really awesome his career at Ironman was? [02:40] Dave recalls how brutal the races were back in the day. [05:15] Is it a possibility to be a well-adjusted but extremely competitive athlete? A well-rounded athlete will have some diversions besides the striving for success in the sport. [07:57] How has the transition from the competitor on top of the field to coaching been for Dave? [12:33] Dave has had some heart concerns but keeps up a pretty good exercise regimen. You can’t go “kind of hard” all the time. [18:06] How do the athletes and equipment of today’s athletes compare with the former years? Dave thinks the new shoes should be banned! [21:49] Today’s athletes are more sensible with monitoring the hearts rates and understanding that “kind of hard” is to be modulated. [33:55] It makes no sense to run a marathon close to a week before doing Ironman. [36:35] At what point do you bestow the distinction of being fit versus someone who is less fit metabolically? [41:22] Everything varies by athlete and their goals.  What is an “easy day” of training? [44:21] A heavy diet of carbs was not optimal. Many people look thin but have lost muscle mass. [48:30] We need to regulate our metabolic rate by having a bigger block of protein, whether it is breakfast, lunch or dinner.  Grazing is not as good. [51:29] It is easy to mis-estimate the amount of protein you are eating. Is there a danger in ingesting too much protein? [55:32] Today’s dietary strategy is still a mess.  [01:06:19] At the end of a tough training day, is there a justification to going and trying to maximize intake of all the macronutrients? [01:10:07] Many of the bars on the market are toxic. [01:123:50] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a><a href="https://davescottinc.com/" rel="nofollow" target="_blank"></a></li> <li><a href="https://en.wikipedia.org/wiki/Dave_Scott_(triathlete)" rel="nofollow" target="_blank">Dave Scott</a></li> <li><a href="https://press.fourseasons.com/hualalai/hotel-news/2021/dave-scott-triathlon-training-camps/" rel="nofollow" target="_blank">Train with Dave Scott</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Dave Scott: Reflections On Endurance Training, Racing, And Nutrition Over Decades

Gordo Byrn

I’m so pleased to introduce a very interesting guest to the show, my old friend Gordo Byrn.  A prolific blogger and Tweeter on his favorite subjects, family, fitness, and finances, Gordo also writes two newsletters: Gordo Byrn’s Endurance Essentials (focused on training, anti-aging, peak performance, longevity, being strong and fit physically and mentally) and True Wealth (family, parenting, being self-reflective about how you spent time, and the true meaning of health). One theme of this show is self-reflectiveness—Gordo is a deep thinker and has experienced many transitions throughout his career, has lived all over the world, and has performed and trained at a level few others have ever matched. Enjoy listening to this conversation as we talk about parenting, training, aging gracefully, and being prudent with financial decisions and how to align those decisions up with your career goals, dreams, and values.   TIMESTAMPS: Gordo’s fascinating journey has gone from high finance to endurance sports, coaching to family man. He brings wisdom to all areas of life. [00:23] Realizing that he couldn’t make a living in triathlon, Gordo spent time with family where he got out of shape, and now continues to work on staying fit. [07:16] Many people in finance and in the corporate lifestyle, make a mistake in that they view  spending as quality of life. [10:57] If you have potential for something and enjoy the process, you can get to the top. You can learn physical skills late in life. [12:59] Teach yourself and teach your kids de-escalation and persistence. [19:30] Do the personality attributes of a competitive athlete transfer over to parenting skills? [24:42] If you are a Type A person very competitive, you may find you are competing in everything.  So chose your game carefully. [32:00] Athletics can help fill the void when you feel that empty nest. Metabolic fitness is important for healthy aging. [34:50] If you are a new athlete or coming to a new sport, ignore the optimal program. It will hurt you. Think about quickness, strength and stamina. [39:05] Running has weightbearing bone-density benefits. [45:41] There should be a pendulum between strength and endurance. [45:41] It’s not a good idea to make your body bigger than it wants to be or have too much extreme exercise. [54:36] If it is not enjoyable for you, it is too intense. Time is the ultimate asset. [59:45] When you are a big spender, you are much less wealthy than you think. [01:05:30] There is a huge percentage of people living paycheck to paycheck.  They don’t have the luxury of changing direction like Gordo did. A lot of our spending and a lot of our goals come from the environment that we put ourselves in [01:08:55] We tend to pass our unfinished business to our children. How do we define success? You cannot make your child a champion. [01:13:39] You may not have as much influence on your kids as you hope or wish. Your actions are going to be stronger than your words. [01:20:18] In the Ironman in Hawaii, the times keep improving.  Improved bicycles and other things are at play. [01:22:25]   LINKS:  PrimalEndrance.fit Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page Gordo Byrn's Endurance Essentials Can You Make a Living Doing That? Thousand day pacing.com  True Wealth    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

I’m so pleased to introduce a very interesting guest to the show, my old friend Gordo Byrn. A prolific blogger and Tweeter on his favorite subjects, family, fitness, and finances, Gordo also writes two newsletters: Gordo Byrn’s Endurance Essentials (focused on training, anti-aging, peak performance, longevity, being strong and fit physically and mentally) and True Wealth (family, parenting, being self-reflective about how you spent time, and the true meaning of health). One theme of this show is self-reflectiveness—Gordo is a deep thinker and has experienced many transitions throughout his career, has lived all over the world, and has performed and trained at a level few others have ever matched. Enjoy listening to this conversation as we talk about parenting, training, aging gracefully, and being prudent with financial decisions and how to align those decisions up with your career goals, dreams, and values. TIMESTAMPS: Gordo’s fascinating journey has gone from high finance to endurance sports, coaching to family man. He brings wisdom to all areas of life. [00:23] Realizing that he couldn’t make a living in triathlon, Gordo spent time with family where he got out of shape, and now continues to work on staying fit. [07:16] Many people in finance and in the corporate lifestyle, make a mistake in that they view  spending as quality of life. [10:57] If you have potential for something and enjoy the process, you can get to the top. You can learn physical skills late in life. [12:59] Teach yourself and teach your kids de-escalation and persistence. [19:30] Do the personality attributes of a competitive athlete transfer over to parenting skills? [24:42] If you are a Type A person very competitive, you may find you are competing in everything.  So chose your game carefully. [32:00] Athletics can help fill the void when you feel that empty nest. Metabolic fitness is important for healthy aging. [34:50] If you are a new athlete or coming to a new sport, ignore the optimal program. It will hurt you. Think about quickness, strength and stamina. [39:05] Running has weightbearing bone-density benefits. [45:41] There should be a pendulum between strength and endurance. [45:41] It’s not a good idea to make your body bigger than it wants to be or have too much extreme exercise. [54:36] If it is not enjoyable for you, it is too intense. Time is the ultimate asset. [59:45] When you are a big spender, you are much less wealthy than you think. [01:05:30] There is a huge percentage of people living paycheck to paycheck.  They don’t have the luxury of changing direction like Gordo did. A lot of our spending and a lot of our goals come from the environment that we put ourselves in [01:08:55] We tend to pass our unfinished business to our children. How do we define success? You cannot make your child a champion. [01:13:39] You may not have as much influence on your kids as you hope or wish. Your actions are going to be stronger than your words. [01:20:18] In the Ironman in Hawaii, the times keep improving.  Improved bicycles and other things are at play. [01:22:25] LINKS: <ul> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank"></a></li> <li><a href="https://feelthebyrn.substack.com/" rel="nofollow" target="_blank">Gordo Byrn's Endurance Essentials</a><a href="https://www.amazon.com/Can-Make-Living-Doing-That/dp/0963456881/ref=sr_1_8?crid=1QBE0BWTM1WI3&amp;keywords=books+by+brad+" rel="nofollow" target="_blank"></a></li> <li><a href="https://www.amazon.com/Can-Make-Living-Doing-That/dp/0963456881/ref=sr_1_8?crid=1QBE0BWTM1WI3&amp;keywords=books+by+brad+" rel="nofollow" target="_blank">Can You Make a Living Doing That?</a></li> <li><a href="https://1000daypacing.com/" rel="nofollow" target="_blank">Thousand day pacing.com </a></li> <li><a href="https://truewealth.substack.com/" rel="nofollow" target="_blank">True Wealth</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Gordo Byrn: Fitness, Family, Finances And Taking Action From Self-Reflection

In part six of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we focus on the category of strength training and sprinting—an area many devoted athletes tend to fall short in, despite their importance and effectiveness, as they can deliver tremendous performance improvement in a relatively short time—if done properly.  But when you disregard them, this leaves a lot of potential on the table. There are many reasons athletes end up avoiding strength training and sprinting (which I will cover in this episode), but part of honoring the Primal Endurance approach is including these complimentary workouts and improving your aerobic function—and this episode will reveal how you can do that most effectively.   TIMESTAMPS: Strength training and sprinting will be covered in the “need to know” podcast.This is where a lot of devoted endurance athletes fall short and don't integrate these important types of workouts into their pattern. [00:25] Improving your aerobic function will give you the most bang for your buck. [02:23] Your body is forced to recruit the oxidative fast twitch muscle fibers.  There are two types of these muscle fibers. One type is for explosive behaviors and the other more for longer duration.  [05:42] Doing some core work in the gym is important.  If your core becomes fatigued when you are racing, you start to exhibit poor posture, your stride length shortens and you start to get tensions and aches in your lower back.  [08:32] Strength training can help athletes identify functional weaknesses. [10:57] Many endurance athletes err by conducting what is called blended workouts. [13:01] Endurance athletes with excellent cardiovascular endurance should focus on brief high intensity strength training sessions that increase raw strength and explosiveness. [16:39] An extensive rest is appropriate and necessary to be explosive during the workout. [21:38] Focus on brief high intensity sessions maintaining excellent technique. Strength declines more steeply than endurance with aging. Muscle strength correlates with healthy organ function. [22:41] Primal essential movements represent a safe, simple effective, full-body workout sequence. [26:01] Maximum sustained power training represents a cutting-edge strategy to improve absolute power and explosiveness. [28:07] Get good at sprinting, and you get good at everything. Also helps with anti-aging. [31:36] One of the most important benefits of sprinting is how it cuts you up like nothing else. [34:56] A huge element of successful sprinting is you go there with a sprinter’s mindset that you are there to deliver. Use a consistent quality of similar time and perceived effort with sprinting workout. [38:41] Sprinting in a pre-fatigued state is harmful for muscles and the central nervous system. [39:57] A proper warmup entails dynamic movements that elevate your body temperature and lubricate your joints. Afterwards get a deliberate cool down. [42:01] Running is the best sprinting choice because of the benefits of weight-bearing intense activity. [43:23] The rest interval between sprints should be sufficient to ensure that respiration returns to near normal, muscles feel reinvigorated and mental energy is refreshed. [45:10]   LINKS:  PrimalEndrance.fit Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page Podcast with Robb Wolf Podcast with Cynthia Monteleone Brad’s video on proper skipping form    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

In part six of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we focus on the category of strength training and sprinting—an area many devoted athletes tend to fall short in, despite their importance and effectiveness, as they can deliver tremendous performance improvement in a relatively short time—if done properly. But when you disregard them, this leaves a lot of potential on the table. There are many reasons athletes end up avoiding strength training and sprinting (which I will cover in this episode), but part of honoring the Primal Endurance approach is including these complimentary workouts and improving your aerobic function—and this episode will reveal how you can do that most effectively. TIMESTAMPS: Strength training and sprinting will be covered in the “need to know” podcast. This is where a lot of devoted endurance athletes fall short and don't integrate these important types of workouts into their pattern. [00:25] Improving your aerobic function will give you the most bang for your buck. [02:23] Your body is forced to recruit the oxidative fast twitch muscle fibers.  There are two types of these muscle fibers. One type is for explosive behaviors and the other more for longer duration.  [05:42] Doing some core work in the gym is important.  If your core becomes fatigued when you are racing, you start to exhibit poor posture, your stride length shortens and you start to get tensions and aches in your lower back.  [08:32] Strength training can help athletes identify functional weaknesses. [10:57] Many endurance athletes err by conducting what is called blended workouts. [13:01] Endurance athletes with excellent cardiovascular endurance should focus on brief high intensity strength training sessions that increase raw strength and explosiveness. [16:39] An extensive rest is appropriate and necessary to be explosive during the workout. [21:38] Focus on brief high intensity sessions maintaining excellent technique. Strength declines more steeply than endurance with aging. Muscle strength correlates with healthy organ function. [22:41] Primal essential movements represent a safe, simple effective, full-body workout sequence. [26:01] Maximum sustained power training represents a cutting-edge strategy to improve absolute power and explosiveness. [28:07] Get good at sprinting, and you get good at everything. Also helps with anti-aging. [31:36] One of the most important benefits of sprinting is how it cuts you up like nothing else. [34:56] A huge element of successful sprinting is you go there with a sprinter’s mindset that you are there to deliver. Use a consistent quality of similar time and perceived effort with sprinting workout. [38:41] Sprinting in a pre-fatigued state is harmful for muscles and the central nervous system. [39:57] A proper warmup entails dynamic movements that elevate your body temperature and lubricate your joints. Afterwards get a deliberate cool down. [42:01] Running is the best sprinting choice because of the benefits of weight-bearing intense activity. [43:23] The rest interval between sprints should be sufficient to ensure that respiration returns to near normal, muscles feel reinvigorated and mental energy is refreshed. [45:10] LINKS: <ul> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank"></a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://bradkearns.com/2021/02/09/robb-wolf-healthy-rebellion-lift-more-weights-eat-more-protein-and-dialing-up-the-bs-meter/" rel="nofollow" target="_blank">Podcast with Robb Wolf</a></li> <li><a href="https://bradkearns.com/2022/08/26/cynthia-monteleone-becoming-a-world-champion-sprinter-mom-and-holistic-health-tips-for-diet-supplementation-and-getting-fast-and-strong/" rel="nofollow" target="_blank">Podcast with Cynthia Monteleone</a></li> <li><a href="https://www.youtube.com/watch?v=NTneiCjZYs4" rel="nofollow" target="_blank">Brad’s video on proper skipping form</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

115 Things You Need To Know As A Primal Endurance Athlete, Part 6

If you want to learn from the best, you can’t get any better than Eliud Kipchoge. In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. I talk about how Eliud balances consistency and discipline with consciously trying to never exceed 80% of his capacity during training, because his goal is to save his energy for races instead. As you’ll hear, Kipchoge rarely exceeds the MAF pace formulated by Dr. Phil Maffetone, who actually predicted that Kipchoge would become the greatest marathoner in history by training easier than other elite marathoners. Tune in to hear me break down how he trains, runs 110-120 miles a week with discipline and joy, and never gets sick or injured. There is a lot to gain from emulating Eliud’s sensible approach, especially when you consider that the cover of the book Primal Endurance says: “Slow down to go faster.” This episode will teach you how to actually do that.   TIMESTAMPS: Eluid Kipchoge broke the marathon record by running under two hours. [00:24] Kipchoge’s training principles are unique. [02:14] Marathon running has become so popular that it enables us ordinary runners to learn lessons about our own capacity. [05:39] The doping problem is still out there, but efforts are being made to handle it. [09:50] Kipchoge never goes over the edge of breakdown but he works hard and consistently. HJe doesn’t exceed his MAF heartrate. [12:53] The state of organized running in America, especially for youth, is disastrous. The abuse of young runners must stop. [25:40] Some interesting quotes from Kipchoge are below: [29:28] Motivation plus discipline equals consistency. Learn to embrace this mindset of slow pace and relaxed training. [30:30]   QUOTES from Kipchoge:  “Only the disciplined ones in life are free.” “If you are undisciplined, you are a slave to your moods and your passions.” “It's not about the legs, it's about the heart and mind.” “The best time to plant a tree was 25 years ago.  The second best time to plant a tree is today.”    LINKS:  PrimalEndrance.fit Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page Ready to Run Seven Habits of Highly Effective People A case for Eliud Kipchoge (Magness) Fartlek Run NY Times: Kipchoge is greatest marathoner ever    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

If you want to learn from the best, you can’t get any better than Eliud Kipchoge. In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. I talk about how Eliud balances consistency and discipline with consciously trying to never exceed 80% of his capacity during training, because his goal is to save his energy for races instead. As you’ll hear, Kipchoge rarely exceeds the MAF pace formulated by Dr. Phil Maffetone, who actually predicted that Kipchoge would become the greatest marathoner in history by training easier than other elite marathoners. Tune in to hear me break down how he trains, runs 110-120 miles a week with discipline and joy, and never gets sick or injured. There is a lot to gain from emulating Eliud’s sensible approach, especially when you consider that the cover of the book Primal Endurance says: “Slow down to go faster.” This episode will teach you how to actually do that. TIMESTAMPS: Eluid Kipchoge broke the marathon record by running under two hours. [00:24] Kipchoge’s training principles are unique. [02:14] Marathon running has become so popular that it enables us ordinary runners to learn lessons about our own capacity. [05:39] The doping problem is still out there, but efforts are being made to handle it. [09:50] Kipchoge never goes over the edge of breakdown but he works hard and consistently. HJe doesn’t exceed his MAF heartrate. [12:53] The state of organized running in America, especially for youth, is disastrous. The abuse of young runners must stop. [25:40] Some interesting quotes from Kipchoge are below: [29:28] Motivation plus discipline equals consistency. Learn to embrace this mindset of slow pace and relaxed training. [30:30] QUOTES from Kipchoge: <ul> <li>“Only the disciplined ones in life are free.”</li> <li>“If you are undisciplined, you are a slave to your moods and your passions.”</li> <li>“It's not about the legs, it's about the heart and mind.”</li> <li>“The best time to plant a tree was 25 years ago.  The second best time to plant a tree is today.”</li> </ul> LINKS: <ul> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank"></a></li> <li><a href="https://www.amazon.com/Ready-Run-Unlocking-Potential-Naturally/dp/1628600098/ref=sr_1_1?crid=21ZZXXN79HM88&amp;keywords=Ready+to+Run&amp;qid=1677802206&amp;sprefix=ready+to+run%2Caps%2C130&amp;sr=8-1" rel="nofollow" target="_blank">Ready to Run</a><a href="https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1982137274/ref=sr_1_1?crid=3KWIW4JO72B8D&amp;keywords=Seven+Habits+of+Highly+Effective+People&amp;qid=1677802392&amp;sprefix=seven+habits+of+highly+effective+people%2Caps%2C142&amp;sr=8-1" rel="nofollow" target="_blank"></a></li> <li><a href="https://www.amazon.com/Habits-Highly-Effective-People-Powerful/dp/1982137274/ref=sr_1_1?crid=3KWIW4JO72B8D&amp;keywords=Seven+Habits+of+Highly+Effective+People&amp;qid=1677802392&amp;sprefix=seven+habits+of+highly+effective+people%2Caps%2C142&amp;sr=8-1" rel="nofollow" target="_blank">Seven Habits of Highly Effective People</a></li> <li><a href="https://www.scienceofrunning.com/2021/08/a-case-for-eliud-kipchoge-as-the-goat-in-any-sport.html?v=47e5dceea252" rel="nofollow" target="_blank">A case for Eliud Kipchoge (Magness)</a><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank"></a></li> <li><a href="https://medium.com/@thedudestrides/running-term-of-the-week-fartlek-f1498898a602" rel="nofollow" target="_blank">Fartlek Run</a></li> <li><a href="https://www.nytimes.com/2018/09/14/sports/eliud-kipchoge-marathon.html" rel="nofollow" target="_blank">NY Times: Kipchoge is greatest marathoner ever</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Deconstructing Eliud Kipchoge’s Marathon World Record And Consistent Controlled Training Patterns

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Going primal frees you from carbohydrate dependency and turns you into a fat burning beast! Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

In this rebroadcast episode I catch up with the legendary Dave Scott, 6-time Hawaii Ironman world champion and respected coach of both elite professional and amateur multisport enthusiasts. Dave brings his knowledge of the science of nutrition and exercise physiology to give you incredible insights into cutting-edge science and the competitive mindset of a champion athlete. You’ll hear Dave describe his transition from being a major high-carb pioneer back in the 80’s to his current support of primal/paleo/ketogenic eating patterns. You will learn about the science behind keto and the protective health and heart benefits the keto diet offers that can help with potential damage caused by strenuous training. Dave also gives his opinion on the “intensity vs. volume” debate by describing why it’s such a mistake to go “kinda hard” on a regular basis and how this puts your health at serious risk. Dave also shares his unique methods of introducing an assortment of distinct interval patterns that help to cleanse your cardiovascular system, which protects it from damage caused by excessive, “ kinda hard” endurance workouts, as well as why he advocates strength training year-round for endurance athletes.   LINKS:  PrimalEndrance.fit Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page DaveScottInc.com    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

In this rebroadcast episode I catch up with the legendary Dave Scott, 6-time Hawaii Ironman world champion and respected coach of both elite professional and amateur multisport enthusiasts. Dave brings his knowledge of the science of nutrition and exercise physiology to give you incredible insights into cutting-edge science and the competitive mindset of a champion athlete. You’ll hear Dave describe his transition from being a major high-carb pioneer back in the 80’s to his current support of primal/paleo/ketogenic eating patterns. You will learn about the science behind keto and the protective health and heart benefits the keto diet offers that can help with potential damage caused by strenuous training. Dave also gives his opinion on the “intensity vs. volume” debate by describing why it’s such a mistake to go “kinda hard” on a regular basis and how this puts your health at serious risk. Dave also shares his unique methods of introducing an assortment of distinct interval patterns that help to cleanse your cardiovascular system, which protects it from damage caused by excessive, “ kinda hard” endurance workouts, as well as why he advocates strength training year-round for endurance athletes. LINKS: <ul> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://davescottinc.com/" rel="nofollow" target="_blank">DaveScottInc.com</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Dave Scott (Rebroadcast): Evolution Of Fat-Adapted Training And Avoiding The "Kinda Hard" Black Hole

Welcome to part 5 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery. You can access the whole list by downloading a free eBook at PrimalEndurance.fit, and in this episode, I continue down the list by starting with #26 (carb dependency). I talk about the link between leaky gut and extreme endurance training, what happens to your body when you become highly carb-dependent, how the appetite-stimulating properties in processed foods actually cause you to eat a shocking amount of additional calories a day, how to make the transition away from carb dependency easier, how restrictive diets affect your body and performance, and much more! Thanks for listening and stay tuned for part 6.   LINKS:  PrimalEndrance.fit Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

Welcome to part 5 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery. You can access the whole list by downloading a free eBook at PrimalEndurance.fit, and in this episode, I continue down the list by starting with #26 (carb dependency). I talk about the link between leaky gut and extreme endurance training, what happens to your body when you become highly carb-dependent, how the appetite-stimulating properties in processed foods actually cause you to eat a shocking amount of additional calories a day, how to make the transition away from carb dependency easier, how restrictive diets affect your body and performance, and much more! Thanks for listening and stay tuned for part 6. LINKS: <ul> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" rel="nofollow" target="_blank">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

115 Things You Need To Know As A Primal Endurance Athlete, Part 5

In the final part of this three-part presentation on all aspects of overtraining, you will learn tips for returning to training with a refreshing new outlook and approach, how to heal, and how to ensure that this never happens again! As you will hear, the key is adopting a new process—a fully intuitive approach. Yes, this entails “listening to your body” but it also means applying high-level reasoning and critical thinking to your training decisions. This includes being able to recognize when you occasionally need to back off—even when you’re feeling great—and learning how to emphasize recovery as the centerpiece of your training program, instead of letting it be an afterthought, (listen to my podcast with Joel Jamieson for more details). An important element of this approach is minimizing chronic post-exercise muscle soreness, as this is a definite sign that you have been pushing beyond your current capabilities and/or have functional weaknesses and imbalances that can be addressed by adding new exercises to your regimen. You will also learn how to determine when it’s time to return to training when you are chomping at the bit and why you should stay away from establishing arbitrary timelines to what is a very delicate process—rejuvenating your mind and body after burnout.     TIMESTAMPS: Part one and part two covered stress response in the body and discussed the symptoms of over-reaching. [02:24] A variation in beat-to-beat intervals is representative of being rested, having a strong cardiovascular system and a healthy sympathetic to parasympathetic balance. [04:13] Don’t over-train. Use your motivation, discipline, resilience to make good decisions. [06:00 It takes many, many years of experience to learn the hard way about applying that intuition into your stress/rest balance of daily life. [08:44] You may over-train and get exhausted.  The first step is psychological acceptance.  “Okay, I screwed up.” Then do not pinpoint an arbitrary time to return to action [09:36] There may come a time when you have to reevaluate your goals.  You may learn it is time to give up and pursue other activities.  Your extra time can be devoted to extra sleep as a payback on the sleep debt you have accumulated over the past years.  [12:58] Functional medicine is an avenue you might want to explore. [14:50] Exercise can wait until you really are passionate about returning rather than getting back because you think you “should”.  When you do start out, do half effort.  [18:35] The basic principles of the Primal Blueprint are: move frequently at a slow pace, lift heavy things and sprint once in a while. [20:19] If you feel crappy after a “good” workout, you probably overdid it. Muscle soreness is a sign that you overdid it. [25:44] The over-training pattern can truly be career ending and when you are a chronically overtrained athlete, you are shortening your lifespan. [29:46] It is important to remember, if you are struggling, that the genetic differences we have are profound and some people can simply tolerate more stress than others. [36:10] Just aspire to do your best. [39:52]   LINKS:  Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Primal Health Coach.com Nourish Balance Thrive Podcast with Chris Kelly Big Book of Endurance Training Podcast with Craig Marker Podcast with Phil Maffetone The Primal Blueprint Podcast with Joel Jamieson Running on Empty One Running Shoe The Weight of Gold    QUOTES:  "When you're deciding how to train, take what your body gives you each day and don't try to force more."    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

In the final part of this three-part presentation on all aspects of overtraining, you will learn tips for returning to training with a refreshing new outlook and approach, how to heal, and how to ensure that this never happens again! As you will hear, the key is adopting a new process—a fully intuitive approach. Yes, this entails “listening to your body” but it also means applying high-level reasoning and critical thinking to your training decisions. This includes being able to recognize when you occasionally need to back off—even when you’re feeling great—and learning how to emphasize recovery as the centerpiece of your training program, instead of letting it be an afterthought, (listen to my podcast with Joel Jamieson for more details). An important element of this approach is minimizing chronic post-exercise muscle soreness, as this is a definite sign that you have been pushing beyond your current capabilities and/or have functional weaknesses and imbalances that can be addressed by adding new exercises to your regimen. You will also learn how to determine when it’s time to return to training when you are chomping at the bit and why you should stay away from establishing arbitrary timelines to what is a very delicate process—rejuvenating your mind and body after burnout.   TIMESTAMPS: Part one and part two covered stress response in the body and discussed the symptoms of over-reaching. [02:24] A variation in beat-to-beat intervals is representative of being rested, having a strong cardiovascular system and a healthy sympathetic to parasympathetic balance. [04:13] Don’t over-train. Use your motivation, discipline, resilience to make good decisions. [06:00 It takes many, many years of experience to learn the hard way about applying that intuition into your stress/rest balance of daily life. [08:44] You may over-train and get exhausted.  The first step is psychological acceptance.  “Okay, I screwed up.” Then do not pinpoint an arbitrary time to return to action [09:36] There may come a time when you have to reevaluate your goals.  You may learn it is time to give up and pursue other activities.  Your extra time can be devoted to extra sleep as a payback on the sleep debt you have accumulated over the past years.  [12:58] Functional medicine is an avenue you might want to explore. [14:50] Exercise can wait until you really are passionate about returning rather than getting back because you think you “should”.  When you do start out, do half effort.  [18:35] The basic principles of the Primal Blueprint are: move frequently at a slow pace, lift heavy things and sprint once in a while. [20:19] If you feel crappy after a “good” workout, you probably overdid it. Muscle soreness is a sign that you overdid it. [25:44] The over-training pattern can truly be career ending and when you are a chronically overtrained athlete, you are shortening your lifespan. [29:46] It is important to remember, if you are struggling, that the genetic differences we have are profound and some people can simply tolerate more stress than others. [36:10] Just aspire to do your best. [39:52] LINKS: <ul> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.primalhealthcoach.com/" rel="nofollow" target="_blank">Primal Health Coach.com</a></li> <li><a href="https://nourishbalancethrive.com/" rel="nofollow" target="_blank">Nourish Balance Thrive</a></li> <li><a href="https://bradkearns.com/2021/01/19/chris-kelly-exploring-evolutionary-disconnects-in-weird-modern-life/" rel="nofollow" target="_blank">Podcast with Chris Kelly</a></li> <li><a href="https://www.amazon.com/Big-Book-Endurance-Training-Racing/dp/1616080655/ref=sr_1_1?keywords=big+book+of+endurance+training&amp;qid=1677267060&amp;sr=8-1" rel="nofollow" target="_blank">Big Book of Endurance Training</a></li> <li><a href="https://bradkearns.com/2022/07/05/dr-craig-marker-balancing-performance-recovery-and-longevity-and-becoming-more-resilient-from-appropriate-stressors/" rel="nofollow" target="_blank">Podcast with Craig Marker</a></li> <li><a href="https://bradkearns.com/2019/09/17/maffetone1/" rel="nofollow" target="_blank">Podcast with Phil Maffetone</a></li> <li><a href="https://www.amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?crid=1YKONUSHPDWC1&amp;keywords=The+Primal+Blueprint&amp;qid=1649291364&amp;s=books&amp;sprefix=the+primal+blueprint%2Cstripbooks%2C126&amp;sr=1-1" rel="nofollow" target="_blank">The Primal Blueprint</a></li> <li><a href="https://bradkearns.com/2019/01/29/joeljamieson/" rel="nofollow" target="_blank">Podcast with Joel Jamieson</a></li> <li><a href="https://www.outsideonline.com/health/running/running-empty/" rel="nofollow" target="_blank">Running on Empty</a></li> <li><a href="https://www.wsj.com/articles/SB10001424127887323330604578145462264024472" rel="nofollow" target="_blank">One Running Shoe</a></li> <li><a href="https://www.hbo.com/movies/the-weight-of-gold" rel="nofollow" target="_blank">The Weight of Gold</a></li> </ul> QUOTES: <ul> <li>"When you're deciding how to train, take what your body gives you each day and don't try to force more."</li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Overtraining, Part 3: Taking Corrective Action And Returning Successfully To Training

Jakob Ingebrigsten

This episode was inspired by a quote I read in a New York Times article about Jakob Ingebrigtsen, who, at only 21 years old, is at the very top of the world.  This quote was one of the most impactful things I had ever heard about athletic training: “Jakob Ingebrigtsen estimates that he seldom pushes himself beyond 87% of his maximum effort in workouts. Yes, 87%, so he can preserve the best of himself on race day.”  If you think 87% doesn’t sound like it would do that much, check out his races on YouTube and you will see how he shoots straight to the front and dares anyone to pass him—Jakob manages to wear out the greatest runners on the planet by using his strategic and very powerful running strategy at his preferred distance of 1,500 meters. This show will walk you through all of Jakob’s specific training methods, and I share how his methods were actually designed by his father and two brothers (who also are quite impressive champions themselves) to formulate this uniquely effective training program—one that is notably different from the traditional model that we’re all used to.    TIMESTAMPS: Jakob Ingebrigsten estimates that he seldom pushes himself beyond 87% of maximum effort in workouts. [00:24] The Ingebrigsten team has very unique training strategies. Training at or even a bit below anaerobic threshold can be highly effective to teach your body to buffer lactate more effectively. [03:06] The athletes are very careful to work at or below that threshold, knowing that there is an extreme cost to pay in terms of recovery when you go too hard. [07:30] Jakob, at age 16, broke the four minutes mile. [09:18] Most of us are working relatively too hard. [12:20] Jakob rarely runs an individual workout for over one hour. [16:48] Eluid Kipchoge has a similar protocol for training although his distances differ from Jakob’s. [20:42] How can you apply this 87% idea to your own training? [29:52] Be sure you end any type of vigorous or stressful session well under an hour. The brain does not have to be trained to suffer. [33:44]   LINKS:  Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Jakob Ingebrigsten on youtube Ingebrigsten Reality Show Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)    Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.  Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount! Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount! LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Online educational courses: Numerous great offerings for an immersive home-study educational experience  Check out the my Favorites page for discounts on other great products!See omnystudio.com/listener for privacy information.

This episode was inspired by a quote I read in a New York Times <a href="https://www.nytimes.com/2022/07/14/sports/jakob-ingebrigtsen-world-championships.html" rel="nofollow" target="_blank">article</a> about Jakob Ingebrigtsen, who, at only 21 years old, is at the very top of the world. This quote was one of the most impactful things I had ever heard about athletic training: “Jakob Ingebrigtsen estimates that he seldom pushes himself beyond 87% of his maximum effort in workouts. Yes, 87%, so he can preserve the best of himself on race day.”  If you think 87% doesn’t sound like it would do that much, check out his races on YouTube and you will see how he shoots straight to the front and dares anyone to pass him—Jakob manages to wear out the greatest runners on the planet by using his strategic and very powerful running strategy at his preferred distance of 1,500 meters. This show will walk you through all of Jakob’s specific training methods, and I share how his methods were actually designed by his father and two brothers (who also are quite impressive champions themselves) to formulate this uniquely effective training program—one that is notably different from the traditional model that we’re all used to.  TIMESTAMPS: Jakob Ingebrigsten estimates that he seldom pushes himself beyond 87% of maximum effort in workouts. [00:24] The Ingebrigsten team has very unique training strategies. Training at or even a bit below anaerobic threshold can be highly effective to teach your body to buffer lactate more effectively. [03:06] The athletes are very careful to work at or below that threshold, knowing that there is an extreme cost to pay in terms of recovery when you go too hard. [07:30] Jakob, at age 16, broke the four minutes mile. [09:18] Most of us are working relatively too hard. [12:20] Jakob rarely runs an individual workout for over one hour. [16:48] Eluid Kipchoge has a similar protocol for training although his distances differ from Jakob’s. [20:42] How can you apply this 87% idea to your own training? [29:52] Be sure you end any type of vigorous or stressful session well under an hour. The brain does not have to be trained to suffer. [33:44] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.google.com/search?q=Jakob+Ingebrigsten+on+youtube&amp;oq=Jakob+Ingebrigsten+on+youtube&amp;aqs=chrome..69i57j0i22i30l4.8875j0j7&amp;sourceid=chrome&amp;ie=UTF-8" rel="nofollow" target="_blank">Jakob Ingebrigsten on youtube</a></li> <li><a href="https://www.imdb.com/title/tt5677376/" rel="nofollow" target="_blank">Ingebrigsten Reality Show</a></li> <li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li> </ul> Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. <ul> <li><a href="https://www.mitoredlight.com" rel="nofollow" target="_blank">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li> <li><a href="https://www.nutrisense.io/?code=BRAD25" rel="nofollow" target="_blank">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li> <li><a href="http://marekhealth.com/brad" rel="nofollow" target="_blank">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!</li> <li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" rel="nofollow" target="_blank">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li> <li><a href="http://bradnutrition.com/" rel="nofollow" target="_blank">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</li> <li><a href="https://bradkearns.com/mofo/" rel="nofollow" target="_blank">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li> <li><a href="https://bradkearns.com/macademia-masterpiece/" rel="nofollow" target="_blank">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li> <li><a href="https://bradventures.thinkific.com/collections" rel="nofollow" target="_blank">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li> </ul> Check out the my <a href="https://bradkearns.com/favorites/" rel="nofollow" target="_blank">Favorites</a> page for discounts on other great products!See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

The 87% Show, Inspired By World Champion Runner Jakob Ingebrigsten

Welcome to part two of this series on all aspects of overtraining. In this episode, you will learn about an assortment of symptoms that will help you get better at identifying the tenuous state of overreaching, and you’ll also hear about the various symptoms that are indications to your body when it is in a state of overtraining/burnout. Finally, I present a strategy for effectively recovering from overtraining, including how to avoid it in the first place by making intuitive evaluations of your present condition and behavior patterns and then taking corrective action.    TIMESTAMPS: We have many chronic stressors in our every-day life, some of which we aren’t aware. [00:24] One of the symptoms indicating you are overreaching and overtraining is your heart rate variability.  [03:48] After an intense workout, it is time for some diaphragmatic or parasympathetic breathing. [05:17] The MAF test is probably the most important indicator of you heart working best. [08:12] Dysregulated energy in everyday life can be when you work out, feel fine, do some more workouts and then in the afternoon you start to drag. Then sometimes you get a second wind. [11:24] Another signal that you may be overreaching is slight immune disturbances and inflammatory disturbances. [14:47] Cramping, twitching and other hyper-movements are indications of overstimulation or imbalance in sympathetic function. [16:43] The skin is really sensitive to stress. [17:28] Frequent urination, especially at nighttime is a big deal. [18:03] Decreased libido and erectile dysfunction can also indicate a problem even though you are performing well in workouts. [19:58] Many elite female athletes are trading in reproductive fitness for performance. [20:54] Next on the list of dangerous signs is insomnia. [22:51] Dietary irregularities and digestive disturbances are a sign of overreaching. [23:52] If you find your mood has changed to irritability, impatience, crankiness, it could be an indication of overtraining. [25:59] The symptoms of burnout cannot be ignored.  Recognize these things in yourself and remedy them as soon as possible. [29:01] The digestive system is particularly sensitive and vulnerable. [31:36] Long COVID has been prevalent among endurance athletes. [36:35] We always want to speak in terms of balance when it comes to stress and rest. [38:31] If you are not getting joy and satisfaction from your activity, you could be in burnout. [43:52]   LINKS:  Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Overtraining, Part 1 BradBeat HRV Tracker One Running Shoe Running on Empty C N S Tap Test Podcast with Joel Jamieson See omnystudio.com/listener for privacy information.

Welcome to part two of this series on all aspects of overtraining. In this episode, you will learn about an assortment of symptoms that will help you get better at identifying the tenuous state of overreaching, and you’ll also hear about the various symptoms that are indications to your body when it is in a state of overtraining/burnout. Finally, I present a strategy for effectively recovering from overtraining, including how to avoid it in the first place by making intuitive evaluations of your present condition and behavior patterns and then taking corrective action.  TIMESTAMPS: We have many chronic stressors in our every-day life, some of which we aren’t aware. [00:24] One of the symptoms indicating you are overreaching and overtraining is your heart rate variability.  [03:48] After an intense workout, it is time for some diaphragmatic or parasympathetic breathing. [05:17] The MAF test is probably the most important indicator of you heart working best. [08:12] Dysregulated energy in everyday life can be when you work out, feel fine, do some more workouts and then in the afternoon you start to drag. Then sometimes you get a second wind. [11:24] Another signal that you may be overreaching is slight immune disturbances and inflammatory disturbances. [14:47] Cramping, twitching and other hyper-movements are indications of overstimulation or imbalance in sympathetic function. [16:43] The skin is really sensitive to stress. [17:28] Frequent urination, especially at nighttime is a big deal. [18:03] Decreased libido and erectile dysfunction can also indicate a problem even though you are performing well in workouts. [19:58] Many elite female athletes are trading in reproductive fitness for performance. [20:54] Next on the list of dangerous signs is insomnia. [22:51] Dietary irregularities and digestive disturbances are a sign of overreaching. [23:52] If you find your mood has changed to irritability, impatience, crankiness, it could be an indication of overtraining. [25:59] The symptoms of burnout cannot be ignored.  Recognize these things in yourself and remedy them as soon as possible. [29:01] The digestive system is particularly sensitive and vulnerable. [31:36] Long COVID has been prevalent among endurance athletes. [36:35] We always want to speak in terms of balance when it comes to stress and rest. [38:31] If you are not getting joy and satisfaction from your activity, you could be in burnout. [43:52] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.primalendurance.fit/overtraining-part-1-understanding-the-stress-response-and-overtraining-risks/" rel="nofollow" target="_blank">Overtraining, Part 1</a></li> <li><a href="https://apps.apple.com/us/app/bradbeat-hrv/id1455251157" rel="nofollow" target="_blank">BradBeat HRV Tracker</a></li> <li><a href="https://www.wsj.com/articles/SB10001424127887323330604578145462264024472" rel="nofollow" target="_blank">One Running Shoe</a></li> <li><a href="https://www.outsideonline.com/health/running/running-empty/" rel="nofollow" target="_blank">Running on Empty</a></li> <li><a href="https://apps.apple.com/us/app/cns-tap-test/id495396849" rel="nofollow" target="_blank">C N S Tap Test</a></li> <li><a href="https://bradkearns.com/2019/01/29/joeljamieson/" rel="nofollow" target="_blank">Podcast with Joel Jamieson</a></li> </ul>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Overtraining, Part 2: Symptoms Of Overreaching and Burnout

Shelby Houlihan

I’m pleased to welcome to the show Shelby Houlian—one of the greatest female distance runners in the world. She is an American record holder at 5000 meters, an 11 time US national champion, and an extraordinary competitor, so it’s going to be great to hear about her dedication, focus, and how she builds muscle mass. You will also hear about a highly-publicized and extremely dramatic setback she endured when she was hit with a doping violation—an ordeal that she has been forced to reckon with, and one that has made her grow tremendously as a person since this injustice has been heaped on her by the anti-doping authorities in global sports. While we do acknowledge that we have had a massive problem in modern sports with doping and cheating, you will find out in this episode exactly why Shelby is such a unique case, and why she was someone who was a victim of a system, but not a cheater.   TIMESTAMPS: Shelby Houlihan is a great athlete who, unfortunately, experienced a major setback in her career when accused of doping. [00:01] By understanding Shelby’s ordeal, we hope to shed a light on the flaws in the system of the anti-doping establishment. [02:19] Unfortunately, she bought a burrito. [07:02] The public hates cheaters and Shelby has had to deal with the distrust in herself and others. [20:17] She had little recourse in fighting to decrease her four-year ban. [29:10] Is it possible that some of the members of the anti-doping establishment are in it for the wrong reasons?  [40:48] Having to put her dreams aside, how is Shelby processing this setback? [43:24] She felt empowered when she was able to say “They can’t take my love of running away from me.” [51:52] Running by herself has been most difficult. [55:06] She cannot officially train with other runners as part of her suspension. [01:01:13] How clean is the world of sport these days? [01:05:12] As an athlete ages, does the odometer theory come into play? [01:14:51] How is Shelby supporting herself after spending money on attorneys and losing her sponsors. [01:20:00]   LINKS:  Brad Kearns.com Brad’s Shopping page Shelby Houlihan on YouTube Shelby Houlihan talking about her case PrimalEndrance.fit Shelby on Instagram See omnystudio.com/listener for privacy information.

I’m pleased to welcome to the show Shelby Houlian—one of the greatest female distance runners in the world. She is an American record holder at 5000 meters, an 11 time US national champion, and an extraordinary competitor, so it’s going to be great to hear about her dedication, focus, and how she builds muscle mass. You will also hear about a highly-publicized and extremely dramatic setback she endured when she was hit with a doping violation—an ordeal that she has been forced to reckon with, and one that has made her grow tremendously as a person since this injustice has been heaped on her by the anti-doping authorities in global sports. While we do acknowledge that we have had a massive problem in modern sports with doping and cheating, you will find out in this episode exactly why Shelby is such a unique case, and why she was someone who was a victim of a system, but not a cheater. TIMESTAMPS: Shelby Houlihan is a great athlete who, unfortunately, experienced a major setback in her career when accused of doping. [00:01] By understanding Shelby’s ordeal, we hope to shed a light on the flaws in the system of the anti-doping establishment. [02:19] Unfortunately, she bought a burrito. [07:02] The public hates cheaters and Shelby has had to deal with the distrust in herself and others. [20:17] She had little recourse in fighting to decrease her four-year ban. [29:10] Is it possible that some of the members of the anti-doping establishment are in it for the wrong reasons?  [40:48] Having to put her dreams aside, how is Shelby processing this setback? [43:24] She felt empowered when she was able to say “They can’t take my love of running away from me.” [51:52] Running by herself has been most difficult. [55:06] She cannot officially train with other runners as part of her suspension. [01:01:13] How clean is the world of sport these days? [01:05:12] As an athlete ages, does the odometer theory come into play? [01:14:51] How is Shelby supporting herself after spending money on attorneys and losing her sponsors. [01:20:00] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.youtube.com/watch?v=HEPchxbh8E8" rel="nofollow" target="_blank">Shelby Houlihan on YouTube</a></li> <li><a href="https://www.youtube.com/watch?v=egRyeVChtZg" rel="nofollow" target="_blank">Shelby Houlihan talking about her case</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.instagram.com/shelbo800/?hl=en" rel="nofollow" target="_blank">Shelby on Instagram</a></li> </ul>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Shelby Houlihan: Overcoming The Adversity Of An Unjust Doping Violation And Reflections On Elite Track&Field Racing

Welcome to a three-part presentation that walks you through every aspect of overtraining. You will hear an overview of how the stress response occurs in the body, and how it affects it; as well as the ways that the nature and pacing of hectic, high stress modern life have resulted in a terrible disconnect from our human genetic expectations for health. You’ll also learn just how much our ruminating minds can actually contribute to burnout, just like stressful personal or work circumstances or overly-stressful training patterns. You’ll also hear about the state of “overreaching”—a precursor to overtraining where you are capable of peak performance, but running on borrowed time and headed straight for burnout.    TIMESTAMPS: In our athletic endeavors, it is easy to make both simple and complex mistakes that can set you back. [00:24] If we think a negative or fearful thought, we can elicit a stress response in the body. Stimulus, perception, and response are the three aspects of stress. [01:27] We don’t want to have a fight or flight response every single day. [03:28] Our body always want to regulate itself. [07:19] Too little stress is unhealthy and leads to boredom and malaise. [09:46] Generally, our hunter gatherer ancestors lived a pretty sedate life compared to our modern hectic-paced life. [12:06] Many people assume that they have balance in their life, however, trips to the gym for a hard workout is unable to diffuse the stress from your workday stresses. [15:04] Be careful proudly pronouncing yourself as a Type A person.  That expression originated with people with elevated heart disease risk. [18:11] Fasting is extremely stressful. Cold plunge overdone or staying in sauna too long are dangerous.  [20:10] It has been cited that todays’ extreme elite athletes are working six times as hard as any type of ancestral experience causing many problems with digestive function and immune function. [25:34] Fat is a clean burning fuel whereas carbohydrate is considered a dirty burning fuel. A chronically stressful lifestyle is directly associated with a carbohydrate dependency. [26:54] What’s happening with burnout? It’s important to recognize that lifestyle itself causes some of the illness. [32:20] Overreaching is that temporary high that’s afforded by the chronic overproduction of stress hormones in the bloodstream. [38:38]  LINKS:  Brad Kearns.com Brad’s Shopping page Podcast with Dr. Bruce Lipton Biology of Belief  Brad’s cold plunge video Primal Endurance Two Meals a Day One Running Shoe Running on Empty Paleo Thyroid Solution PrimalEndrance.fit See omnystudio.com/listener for privacy information.

Welcome to a three-part presentation that walks you through every aspect of overtraining. You will hear an overview of how the stress response occurs in the body, and how it affects it; as well as the ways that the nature and pacing of hectic, high stress modern life have resulted in a terrible disconnect from our human genetic expectations for health. You’ll also learn just how much our ruminating minds can actually contribute to burnout, just like stressful personal or work circumstances or overly-stressful training patterns. You’ll also hear about the state of “overreaching”—a precursor to overtraining where you are capable of peak performance, but running on borrowed time and headed straight for burnout.  TIMESTAMPS: In our athletic endeavors, it is easy to make both simple and complex mistakes that can set you back. [00:24] If we think a negative or fearful thought, we can elicit a stress response in the body. Stimulus, perception, and response are the three aspects of stress. [01:27] We don’t want to have a fight or flight response every single day. [03:28] Our body always want to regulate itself. [07:19] Too little stress is unhealthy and leads to boredom and malaise. [09:46] Generally, our hunter gatherer ancestors lived a pretty sedate life compared to our modern hectic-paced life. [12:06] Many people assume that they have balance in their life, however, trips to the gym for a hard workout is unable to diffuse the stress from your workday stresses. [15:04] Be careful proudly pronouncing yourself as a Type A person.  That expression originated with people with elevated heart disease risk. [18:11] Fasting is extremely stressful. Cold plunge overdone or staying in sauna too long are dangerous.  [20:10] It has been cited that todays’ extreme elite athletes are working six times as hard as any type of ancestral experience causing many problems with digestive function and immune function. [25:34] Fat is a clean burning fuel whereas carbohydrate is considered a dirty burning fuel. A chronically stressful lifestyle is directly associated with a carbohydrate dependency. [26:54] What’s happening with burnout? It’s important to recognize that lifestyle itself causes some of the illness. [32:20] Overreaching is that temporary high that’s afforded by the chronic overproduction of stress hormones in the bloodstream. [38:38] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://bradkearns.com/2021/12/22/dr-bruce-lipton-the-biology-of-belief-and-how-to-overcome-flawed-subconscious-programming/" rel="nofollow" target="_blank">Podcast with Dr. Bruce Lipton</a></li> <li><a href="https://www.amazon.com/Biology-Belief-10th-Anniversary-Consciousness/dp/140195247X/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1649895446&amp;sr=1-1" rel="nofollow" target="_blank">Biology of Belief</a> </li> <li><a href="https://www.youtube.com/watch?v=9U14c9iIrhU&amp;t=39s" rel="nofollow" target="_blank">Brad’s cold plunge video</a></li> <li><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1" rel="nofollow" target="_blank">Primal Endurance</a></li> <li><a href="https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration/dp/1538736950/ref=sr_1_1?crid=2C20OYZVBR1MR&amp;keywords=Two+Meals+a+Day&amp;qid=1642725311&amp;sprefix=two+meals+a+day%2Caps%2C140&amp;sr=8-1" rel="nofollow" target="_blank">Two Meals a Day</a></li> <li><a href="https://www.wsj.com/articles/SB10001424127887323330604578145462264024472" rel="nofollow" target="_blank">One Running Shoe</a></li> <li><a href="https://www.outsideonline.com/health/running/running-empty/" rel="nofollow" target="_blank">Running on Empty</a></li> <li><a href="https://www.amazon.com/Paleo-Thyroid-Solution-Fatigued-Uninformed/dp/1732674582/ref=sr_1_1?crid=20A2YW6L7RVH6&amp;keywords=paleo+thyroid+solution+book&amp;qid=1673552996&amp;sprefix=Paleo+Thyroid+Solution%2Caps%2C138&amp;sr=8-1" rel="nofollow" target="_blank">Paleo Thyroid Solution</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> </ul>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Overtraining, Part 1: Understanding The Stress Response And Overtraining Risks

David Epstein

It was a pleasure to connect with the legendary author and investigative journalist David Epstein (who wrote one of my favorite books ever, The Sports Gene) for this episode! Our conversation ranges from the validity of the 10,000 Hour Rule (you’ll hear David dispel the accuracy of the science behind the concept) to the role our genetics play in sports and performance to the concept of practice variability, and David also shares that he’s looking at writing a book on the specialization in youth sports.    TIMESTAMPS: David Epstein is an investigative journalist reporting many aspects in the sports world including the role of genetics in sports. [00:27] If you spend 10,000 practice hours on something, can you become a master at it? [07:09] There is a concept called practice variability which is not focusing on just one skill. [11:52] Genetics plays a big role in high level athletics. Some people have a compulsive desire to train. [16:30] Many people become afraid to go against the traditional approach to training. [27:16] When we see these exceptional feats in sports, we assume it is their natural God-given gift that allows them this performance. Not so simple.  [29:37] Usain Bolt’s training has been varied. There are no secrets or templates. [30:17] Epstein, while investigating doping in the sports world, found he had to deal with much controversy. [38:28] Dave is looking at writing a book on the specialization in youth sports. [46:21]   LINKS:  Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit The Sports Gene Range: Why Generalists Triumph in a Specialized World ProPublica DavidEpstein.com thompsonriverranch.com.  See omnystudio.com/listener for privacy information.

It was a pleasure to connect with the legendary author and investigative journalist David Epstein (who wrote one of my favorite books ever, The Sports Gene) for this episode! Our conversation ranges from the validity of the 10,000 Hour Rule (you’ll hear David dispel the accuracy of the science behind the concept) to the role our genetics play in sports and performance to the concept of practice variability, and David also shares that he’s looking at writing a book on the specialization in youth sports.  TIMESTAMPS: David Epstein is an investigative journalist reporting many aspects in the sports world including the role of genetics in sports. [00:27] If you spend 10,000 practice hours on something, can you become a master at it? [07:09] There is a concept called practice variability which is not focusing on just one skill. [11:52] Genetics plays a big role in high level athletics. Some people have a compulsive desire to train. [16:30] Many people become afraid to go against the traditional approach to training. [27:16] When we see these exceptional feats in sports, we assume it is their natural God-given gift that allows them this performance. Not so simple.  [29:37] Usain Bolt’s training has been varied. There are no secrets or templates. [30:17] Epstein, while investigating doping in the sports world, found he had to deal with much controversy. [38:28] Dave is looking at writing a book on the specialization in youth sports. [46:21] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.amazon.com/Sports-Gene-Extraordinary-Athletic-Performance-ebook/dp/B00AEDDQKE/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;qid=1672530526&amp;sr=8-1" rel="nofollow" target="_blank">The Sports Gene</a></li> <li><a href="https://www.amazon.com/Range-Generalists-Triumph-Specialized-World-ebook/dp/B07H1ZYWTM/ref=tmm_kin_swatch_0?_encoding=UTF8&amp;qid=1672530665&amp;sr=8-1" rel="nofollow" target="_blank">Range: Why Generalists Triumph in a Specialized World</a></li> <li><a href="https://www.propublica.org/" rel="nofollow" target="_blank">ProPublica</a></li> <li><a href="https://davidepstein.com/" rel="nofollow" target="_blank">DavidEpstein.com</a></li> <li><a href="https://www.thompsonriverranch.com/" rel="nofollow" target="_blank">thompsonriverranch.com.</a> </li> </ul>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

David Epstein: The Sports Gene Book and The Fascinating And Misunderstood Role Of Genetics In Sport

Welcome to part 4 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery. To read the complete list, download the free eBook at PrimalEndurance.fit.  In this episode, I cover items 1-25 under the category of Primal Eating, starting with the many problems caused by the Standard American Diet and why it leads to lifelong insidious weight gain, chronic inﬂammation, and elevated disease risk factors. You will hear how refined grains and sugar products prompt the production of endotoxins in the gut, and how these internally manufactured toxins promote inflammation and inhibit ATP energy production, leading to overeating and poor performance. You’ll also learn why carrying excess body fat in spite of careful attention to diet and a high volume of training hours can largely be attributed to inhibited energy production (aka carbohydrate dependency), how chronic training patterns can lead to thyroid and adrenal problems and a lack of energy in daily life, and why weight loss strategies like portion control and devoted calorie burning is ineffective. I reveal why the secret to weight loss is actually hormone optimization, which foods are best to eat for performance and recovery, and why even lean people can still suffer from the negative health consequences of carbohydrate dependency, like chronic inﬂammation, oxidative damage, and accelerated aging and disease risk factors. Finally, we talk about ketosis and Intermittent Fasting, and how I.F. can be used to accelerate fat loss, ﬁne tune insulin sensitivity, and improve cellular repair for an anti-aging, immune-boosting effect. I also talk about why ketogenic endurance training represents such an exciting new frontier for peak endurance performance, the ultra-low-carb athletes who are performing amazing feats and literally becoming bonk-proof by remaining in a fat- and ketone-burning state, the results of Dr. Jeff Volek’s vaunted FASTER study, and the well-chronicled personal experiments of Dr. Peter Attia and Sami Inkinen, which suggest that any endurance athlete can quickly become fat-adapted and deliver performances superior to carb-fueled efforts.   TIMESTAMPS: The standard American diet is based on excessive intake of processed foods, namely refined sugars, grains, and industrial seed oils. [00:23] High calorie-burning athletes have an especially distinct need for good nutrition and for avoiding nutrient deficient foods because they're trying to nourish the body and recover. [05:48] There is no good reason for humans to consume grains and many good reasons not to. Fruits, stems, seeds and leaves need more scrutiny.  [07:28] The most superstars of the animal kingdom include animal organs, oysters, salmon, eggs, grass-fed beef and oily cold-water fish. [10:28] Plant toxins cause innumerable problems. [11:40] Endurance athletes can dial in optimal carb intake by first asking the question: Do I carry excess body fat? [12:27] Calories burned through exercise stimulate a corresponding increase in appetite. [14:13] Read labels.  Industrial seed oils are hidden in many of the products presented as healthy. Choose your treats wisely. [17:11] There is a condition called “overfat” as opposed to being overweight.  People can appear slender but accumulate visceral fat. [18:37] Carbohydrate dependency leads to burnout. [20:10] Primal-style eating is fractal and intuitive when escaping carb dependency. [21:52] Once fat adapted, intermittent fasting can be used to accelerate fat loss, fine tune insulin sensitivity and improve cellular repair for an anti-aging immune boosting effect. [24:19] A suggested energy strategy for intermittent fasting is to wait until you experience hunger before eating in the morning. [26:44] Your excess body fat is a function of your genetic predisposition to store fat combined with the amount of insulin you produce in your diet. [28:22] Primal-style eating minimizes the importance of genetic predispositions. [30:16] Escaping sugar dependency and becoming fat adapted gives you a cleaner burning engine. [33:32] Ketones are an internally manufactured energy-rich byproduct of fat metabolism in the liver. [34:48] Ketogenic endurance training is an advanced strategy that requires a strict devotion to very low dietary carbohydrate intake. [27:08] A bonk-proof ketogenic athlete is preserving ketones for use by the brain, relieving it of heavy glucose dependency. Ketones burn cleaner than carbs. [40:16] The fat-burning paradigm offers great promise to endurance athletes but you lose a little bit of power at the top when you are restricting dietary carbs. [42:03] “Carb insulin model of obesity” is oversimplified. [45:12]   LINKS:  Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Feldman Podcast no. 1 Feldman Podcast no. 2 Carnivore Score Food Ranking Chart Overfat Pandemic 21-Day Total Body Transformation The Art and Science of Low Carbohydrate Performance See omnystudio.com/listener for privacy information.

Welcome to part 4 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery. To read the complete list, download the free eBook at PrimalEndurance.fit.  In this episode, I cover items 1-25 under the category of Primal Eating, starting with the many problems caused by the Standard American Diet and why it leads to lifelong insidious weight gain, chronic inﬂammation, and elevated disease risk factors. You will hear how refined grains and sugar products prompt the production of endotoxins in the gut, and how these internally manufactured toxins promote inflammation and inhibit ATP energy production, leading to overeating and poor performance. You’ll also learn why carrying excess body fat in spite of careful attention to diet and a high volume of training hours can largely be attributed to inhibited energy production (aka carbohydrate dependency), how chronic training patterns can lead to thyroid and adrenal problems and a lack of energy in daily life, and why weight loss strategies like portion control and devoted calorie burning is ineffective. I reveal why the secret to weight loss is actually hormone optimization, which foods are best to eat for performance and recovery, and why even lean people can still suffer from the negative health consequences of carbohydrate dependency, like chronic inﬂammation, oxidative damage, and accelerated aging and disease risk factors. Finally, we talk about ketosis and Intermittent Fasting, and how I.F. can be used to accelerate fat loss, ﬁne tune insulin sensitivity, and improve cellular repair for an anti-aging, immune-boosting effect. I also talk about why ketogenic endurance training represents such an exciting new frontier for peak endurance performance, the ultra-low-carb athletes who are performing amazing feats and literally becoming bonk-proof by remaining in a fat- and ketone-burning state, the results of Dr. Jeff Volek’s vaunted FASTER study, and the well-chronicled personal experiments of Dr. Peter Attia and Sami Inkinen, which suggest that any endurance athlete can quickly become fat-adapted and deliver performances superior to carb-fueled efforts. TIMESTAMPS: The standard American diet is based on excessive intake of processed foods, namely refined sugars, grains, and industrial seed oils. [00:23] High calorie-burning athletes have an especially distinct need for good nutrition and for avoiding nutrient deficient foods because they're trying to nourish the body and recover. [05:48] There is no good reason for humans to consume grains and many good reasons not to. Fruits, stems, seeds and leaves need more scrutiny.  [07:28] The most superstars of the animal kingdom include animal organs, oysters, salmon, eggs, grass-fed beef and oily cold-water fish. [10:28] Plant toxins cause innumerable problems. [11:40] Endurance athletes can dial in optimal carb intake by first asking the question: Do I carry excess body fat? [12:27] Calories burned through exercise stimulate a corresponding increase in appetite. [14:13] Read labels.  Industrial seed oils are hidden in many of the products presented as healthy. Choose your treats wisely. [17:11] There is a condition called “overfat” as opposed to being overweight.  People can appear slender but accumulate visceral fat. [18:37] Carbohydrate dependency leads to burnout. [20:10] Primal-style eating is fractal and intuitive when escaping carb dependency. [21:52] Once fat adapted, intermittent fasting can be used to accelerate fat loss, fine tune insulin sensitivity and improve cellular repair for an anti-aging immune boosting effect. [24:19] A suggested energy strategy for intermittent fasting is to wait until you experience hunger before eating in the morning. [26:44] Your excess body fat is a function of your genetic predisposition to store fat combined with the amount of insulin you produce in your diet. [28:22] Primal-style eating minimizes the importance of genetic predispositions. [30:16] Escaping sugar dependency and becoming fat adapted gives you a cleaner burning engine. [33:32] Ketones are an internally manufactured energy-rich byproduct of fat metabolism in the liver. [34:48] Ketogenic endurance training is an advanced strategy that requires a strict devotion to very low dietary carbohydrate intake. [27:08] A bonk-proof ketogenic athlete is preserving ketones for use by the brain, relieving it of heavy glucose dependency. Ketones burn cleaner than carbs. [40:16] The fat-burning paradigm offers great promise to endurance athletes but you lose a little bit of power at the top when you are restricting dietary carbs. [42:03] “Carb insulin model of obesity” is oversimplified. [45:12] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://bradkearns.com/2022/06/01/jay-feldman-the-compelling-and-controversial-energy-balance-ideals-and-how-eat-less-exercise-more-is-missing-the-point/" rel="nofollow" target="_blank">Feldman Podcast no. 1</a></li> <li><a href="https://bradkearns.com/2022/06/07/jay-feldman-is-hormesis-even-healthy-and-is-fat-burning-really-the-end-all-or-should-we-eat-more-nutritious-carbs-to-be-less-stressed/" rel="nofollow" target="_blank">Feldman Podcast no. 2</a></li> <li><a href="https://bradkearns.com/2021/03/12/carnivore-scores-food-ranking-chart/" rel="nofollow" target="_blank">Carnivore Score Food Ranking Chart</a></li> <li><a href="https://www.amazon.com/Overfat-Pandemic-Exposing-Solution-Eliminate/dp/1510729542/ref=sr_1_1?crid=11ZZWTMG1G8W0&amp;keywords=Overfat+Pandemic&amp;qid=1672161322&amp;s=books&amp;sprefix=overfat+pandemic%2Cstripbooks%2C123&amp;sr=1-1" rel="nofollow" target="_blank">Overfat Pandemic</a></li> <li><a href="https://www.amazon.com/Primal-Blueprint-21-Day-Total-Transformation/dp/0982207778/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1672163076&amp;sr=1-1&amp;asin=0982207778&amp;revisionId=&amp;format=4&amp;depth=1" rel="nofollow" target="_blank">21-Day Total Body Transformation</a></li> <li><a href="https://www.amazon.com/Art-Science-Low-Carbohydrate-Performance/dp/0983490716/ref=sr_1_1?crid=22KOLLWS3UK1V&amp;keywords=Art+and+Science+of+Low+Carbohydrate+Performance&amp;qid=1672163654&amp;s=books&amp;sprefix=art+and+science+of+low+carbohydrate+performance+%2Cstripbooks%2C277&amp;sr=1-1" rel="nofollow" target="_blank">The Art and Science of Low Carbohydrate Performance</a></li> </ul>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

115 Things You Need To Know As A Primal Endurance Athlete, Part 4

Peter Park

Get ready for a conversation with a very high energy human, Peter Park!  Peter is a highly regarded personal trainer and a legend in the fitness industry who has worked with countless professional athletes and everyone from elite businessmen and Hollywood types to younger athletes. He has a great facility in the beautiful Santa Barbara area, Platinum Fitness, and you will hear all about his interesting background in this wide-ranging discussion. Peter, an extreme endurance athlete, talks about how he became such an enthusiastic and passionate trainer, and all about his lifelong dedication to getting people fit and healthy so they can perform at their peak. He takes us through his past as a powerlifter and volleyball player, his total immersion into the Iron Man scene, and how he has explored the limits of human endurance. You will hear him talk about his favorite elements of his current training schedule, and how he used his experience in all different levels and types of athletic training to form the unique and effective philosophy he dispenses at Platinum Fitness. We also talk about Energy Balance and, especially as we are the same age, the best strategies live a truly healthy, energetic and active lifestyle.   TIMESTAMPS: Peter Park is a legend in the fitness industry and a 23 times Ironman competitor. [01:03] Starting out as a volleyball player, Peter evolved into weightlifting and then running. [04:54] Are there any attributes that transfer over from putting in that hard work in power lifting and getting super strong and then trying to be an endurance athlete? [10:42] Athletes at the elite level need to be aware that off-season training has to be the right kind. [15:16] Sometimes performance depends on how many calories one can process in a day. [20:00] A lot of people err when selecting their diet regimen.  Restricting times for eating and restricting carbs can be stressful. [26:22] Active people can get an A plus in cardio pretty easily. [29:35] Muscle mass, muscle strength correlate with brain function. [34:16] We have this notion in fitness where you have to confuse your muscles instead of doing the same exercise all the time. Is this right? [37:24] Meditation has become a big part of Peter’s routine. [41&gt;23]   LINKS:  Brad Kearns.com Brad’s Shopping page PrimalEndrance.fit Platinum Fitness   See omnystudio.com/listener for privacy information.

Get ready for a conversation with a very high energy human, Peter Park! Peter is a highly regarded personal trainer and a legend in the fitness industry who has worked with countless professional athletes and everyone from elite businessmen and Hollywood types to younger athletes. He has a great facility in the beautiful Santa Barbara area, Platinum Fitness, and you will hear all about his interesting background in this wide-ranging discussion. Peter, an extreme endurance athlete, talks about how he became such an enthusiastic and passionate trainer, and all about his lifelong dedication to getting people fit and healthy so they can perform at their peak. He takes us through his past as a powerlifter and volleyball player, his total immersion into the Iron Man scene, and how he has explored the limits of human endurance. You will hear him talk about his favorite elements of his current training schedule, and how he used his experience in all different levels and types of athletic training to form the unique and effective philosophy he dispenses at Platinum Fitness. We also talk about Energy Balance and, especially as we are the same age, the best strategies live a truly healthy, energetic and active lifestyle. TIMESTAMPS: Peter Park is a legend in the fitness industry and a 23 times Ironman competitor. [01:03] Starting out as a volleyball player, Peter evolved into weightlifting and then running. [04:54] Are there any attributes that transfer over from putting in that hard work in power lifting and getting super strong and then trying to be an endurance athlete? [10:42] Athletes at the elite level need to be aware that off-season training has to be the right kind. [15:16] Sometimes performance depends on how many calories one can process in a day. [20:00] A lot of people err when selecting their diet regimen.  Restricting times for eating and restricting carbs can be stressful. [26:22] Active people can get an A plus in cardio pretty easily. [29:35] Muscle mass, muscle strength correlate with brain function. [34:16] We have this notion in fitness where you have to confuse your muscles instead of doing the same exercise all the time. Is this right? [37:24] Meditation has become a big part of Peter’s routine. [41&gt;23] LINKS: <ul> <li><a href="https://bradkearns.com/" rel="nofollow" target="_blank">Brad Kearns.com</a></li> <li><a href="https://www.bradkearns.com/shop/" rel="nofollow" target="_blank">Brad’s Shopping page</a></li> <li><a href="https://www.primalendurance.fit/" rel="nofollow" target="_blank">PrimalEndrance.fit</a></li> <li><a href="https://www.platinumfitnesssummerland.com/" rel="nofollow" target="_blank">Platinum Fitness</a></li> </ul> See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Peter Park: A Lifetime Of Obsession With Endurance And Personal Training

Great podcast with a lot of helpful information and tips for pursuing a healthier lifestyle.

Great podcast

Great!

Primal Endurance Podcast

Phil Maffetone

Host Brad Kearns talks to one of the true legends of endurance athletics, Dr. Phil Maffetone. Dr. Maffetone has advised some of the greatest endurance athletes in history, like triathlon champions Mike Pigg and Mark Allen. For decades, Dr. Maffetone has been promoting the benefits of aerobic development and how to protect and nourish health in pursuit of ambitious endurance goals. In this episode, Dr. Maffetone details how to get started with the Maffetone method of endurance training, something that will be of particular interest to any endurance athlete who has experienced fatigue, injury, recurring minor illness, regression or stagnation in performance and especially inability to reduce excess body fat. Dr. Maffetone says to the first start with a self-assessment of your body, performance, and stress levels. Take into account all stress factors, such as consuming refined carbs, drinking too much caffeine, not getting enough sleep, doing too much training and maintaining an elevated heart rate. The second step is to identify your maximum aerobic heart rate (the 180 minus age formula detailed in his book, The Big Book of Endurance Training and Racing) and commence a strict base building period. The third is to eliminate sugar and other refined carbs from your diet. Fourth, conduct a Maximum Aerobic Function test once a month to ensure that you are making steady progress in your aerobic development. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com.   Being fit does not necessarily mean that you are healthy. [02.40]    The difficulty of putting on events like triathlons and music concerts. [05:07]    How it’s hard to coach a hard-driving athlete to have patience and   slow down their training. [07:30]    The problem of an incorrectly developed aerobic system. [10.09]   The dangers of looking for a fight or flight reflex for satisfaction. [12:00]   What can we do to balance stress, rest better and be healthier? [14.32]   What are the first steps to eliminating excess body fat? Diet or exercise? [15:34]     If people build a really good aerobic base and want to fine tune their speed, how can they do that? [19:52]    Stress is something that needs to be addressed. There is physical, chemical (dietary), and mental/emotional stress. [23:16]    How to tell if you don’t have a good aerobic heart rate. [24:34]    Why you should get off sugar. [26:46]    The concept of "cheat days" is leading you on the wrong path. [28:53]    Get rid of your stresses.  When you have a healthier aerobic system, the body is meant to deal with stress. [30:52]    How do you build a better aerobic system? [35:43]    Dr. Maffetone spent years coming up with a heart rate formula (180 minus your age). What does this number represent? [00:39:50]    With a heart monitor, you will be able to get a good idea of how your body is progressing.  [46:38] What is this test? You strap on the heart rate monitor and establish a fixed course that you repeat. [53:04]    The important thing relating to competitive success is simply slowing down the average pace in workouts. [57:26]   Read more at:  https://primalendurance.libsyn.com/2-phil-maffetone-part-1#QCzgDow5LYAsdguR.99See omnystudio.com/listener for privacy information.

Host Brad Kearns talks to one of the true legends of endurance athletics, Dr. Phil Maffetone. Dr. Maffetone has advised some of the greatest endurance athletes in history, like triathlon champions Mike Pigg and Mark Allen. For decades, Dr. Maffetone has been promoting the benefits of aerobic development and how to protect and nourish health in pursuit of ambitious endurance goals. In this episode, Dr. Maffetone details how to get started with the Maffetone method of endurance training, something that will be of particular interest to any endurance athlete who has experienced fatigue, injury, recurring minor illness, regression or stagnation in performance and especially inability to reduce excess body fat. Dr. Maffetone says to the first start with a self-assessment of your body, performance, and stress levels. Take into account all stress factors, such as consuming refined carbs, drinking too much caffeine, not getting enough sleep, doing too much training and maintaining an elevated heart rate. The second step is to identify your maximum aerobic heart rate (the 180 minus age formula detailed in his book, The Big Book of Endurance Training and Racing) and commence a strict base building period. The third is to eliminate sugar and other refined carbs from your diet. Fourth, conduct a Maximum Aerobic Function test once a month to ensure that you are making steady progress in your aerobic development. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at <a href="http://PhilMaffetone.com" rel="nofollow" target="_blank">PhilMaffetone.com</a>. Being fit does not necessarily mean that you are healthy. [02.40]    The difficulty of putting on events like triathlons and music concerts. [05:07]    How it’s hard to coach a hard-driving athlete to have patience and   slow down their training. [07:30]    The problem of an incorrectly developed aerobic system. [10.09]   The dangers of looking for a fight or flight reflex for satisfaction. [12:00]   What can we do to balance stress, rest better and be healthier? [14.32]   What are the first steps to eliminating excess body fat? Diet or exercise? [15:34]     If people build a really good aerobic base and want to fine tune their speed, how can they do that? [19:52]    Stress is something that needs to be addressed. There is physical, chemical (dietary), and mental/emotional stress. [23:16]    How to tell if you don’t have a good aerobic heart rate. [24:34]    Why you should get off sugar. [26:46]    The concept of "cheat days" is leading you on the wrong path. [28:53]    Get rid of your stresses.  When you have a healthier aerobic system, the body is meant to deal with stress. [30:52]    How do you build a better aerobic system? [35:43]    Dr. Maffetone spent years coming up with a heart rate formula (180 minus your age). What does this number represent? [00:39:50]    With a heart monitor, you will be able to get a good idea of how your body is progressing.  [46:38] What is this test? You strap on the heart rate monitor and establish a fixed course that you repeat. [53:04]    The important thing relating to competitive success is simply slowing down the average pace in workouts. [57:26]   Read more at: <a href="https://primalendurance.libsyn.com/2-phil-maffetone-part-1#QCzgDow5LYAsdguR.99" rel="nofollow" target="_blank"> https://primalendurance.libsyn.com/2-phil-maffetone-part-1#QCzgDow5LYAsdguR.99</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Phil Maffetone Pt.1 (Rebroadcast)

Andrew MacNaughton

Host Brad Kearns welcomes favored recurring guest Andrew MacNaughton of TheAthletesPotential. It's been a while since we caught up with Andrew, so he details his dietary experimentation with keto, his return to training after a year of minimal exercise, and the usual assortment of juicy asides and insights about adopting the proper mindset for endurance exercise. Andrew went deep with some 24-hour and even 48-hour fasting, saying that it was no trouble--even while doing moderate aerobic workouts during the fasting period. The show discusses the great potential of functional medicine to help athletes get healthy, the necessary first step to pursuing fitness goals. Gut dysfunction is so prevalent these days, and functional testing can go where traditional medicine does not. Andrew does complete testing every two years so he can track his progression of aging and make sure he is doing the best he can to sustain peak function.  Andrew recommends that athletes ask themselves the important questions of, "what would be best?” "how can I do better?" (for health, for peak performance, etc.) and then work toward the best accommodation of those goals. Putting health as the absolute #1 priority is a good start. Enjoy the show. Please take a moment to leave the show a review on iTunes or wherever you listen to podcasts and spread the word to your peeps on social media. What did Andrew learn when he tried the Keto experiment as well as trying fasting? [00:01:18]  It takes less time to recover from no meal than it does to recover from bad food! [00:04:08]  What about damage from the vegetable oils? [00:08:07]  What happens as you age when your childhood eating habits were poor? [00:10:06]  What kind of functional testing does he do with his clients? [00:14:24]  What are some of the results Andrew finds in his own testing? [00:16:05] Can one always tell when they have a problem like in the digestive system? [00:19:33]  When acknowledging that our bodies aren't functioning perfectly, it is important to at least learn what would be best for you as you move forward. [00:20:45]  It is very common in this current lifestyle to be so busy that you ignore your body. [00:24:24]  With Andrew's experimenting in diet, what were the effects on his exercise and training? [00:27:39]  Comfort food will eventually make you uncomfortable. [00:39:07]  Do you know what it feels like to feel good? [00:40:35] See omnystudio.com/listener for privacy information.

Host Brad Kearns welcomes favored recurring guest Andrew MacNaughton of <a href="http://theathletespotential.com/" rel="nofollow" target="_blank">TheAthletesPotential</a>. It's been a while since we caught up with Andrew, so he details his dietary experimentation with keto, his return to training after a year of minimal exercise, and the usual assortment of juicy asides and insights about adopting the proper mindset for endurance exercise. Andrew went deep with some 24-hour and even 48-hour fasting, saying that it was no trouble--even while doing moderate aerobic workouts during the fasting period. The show discusses the great potential of functional medicine to help athletes get healthy, the necessary first step to pursuing fitness goals. Gut dysfunction is so prevalent these days, and functional testing can go where traditional medicine does not. Andrew does complete testing every two years so he can track his progression of aging and make sure he is doing the best he can to sustain peak function.  Andrew recommends that athletes ask themselves the important questions of, "what would be best?” "how can I do better?" (for health, for peak performance, etc.) and then work toward the best accommodation of those goals. Putting health as the absolute #1 priority is a good start. Enjoy the show. Please take a moment to leave the show a review on iTunes or wherever you listen to podcasts and spread the word to your peeps on social media. What did Andrew learn when he tried the Keto experiment as well as trying fasting? [00:01:18]  It takes less time to recover from no meal than it does to recover from bad food! [00:04:08]  What about damage from the vegetable oils? [00:08:07]  What happens as you age when your childhood eating habits were poor? [00:10:06]  What kind of functional testing does he do with his clients? [00:14:24]  What are some of the results Andrew finds in his own testing? [00:16:05] Can one always tell when they have a problem like in the digestive system? [00:19:33]  When acknowledging that our bodies aren't functioning perfectly, it is important to at least learn what would be best for you as you move forward. [00:20:45]  It is very common in this current lifestyle to be so busy that you ignore your body. [00:24:24]  With Andrew's experimenting in diet, what were the effects on his exercise and training? [00:27:39]  Comfort food will eventually make you uncomfortable. [00:39:07]  Do you know what it feels like to feel good? [00:40:35] See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

# 147: Andrew MacNaughton

Brad lays out a master plan to improve your running performance, looking beyond the obvious and sometimes misguided insights to push harder, add more speed workouts, or run more miles. Endurance athletes often overlook the importance of technique, and often exhibit horrible technique. No excuses are such a simple sport! Golf - plenty of excuses for a lousy swing (it’s very technical and hard to develop), but not running! Some discussion of technique ensues, emphasizing balanced center of gravity at all times and good posture. The listener is urged to dive deep into the running technique instruction, drills and sprint workout videos in the Primal Endurance Mastery Course at primalendurance.fit. Sprinting is great for technique development because the penalty for a poor technique is severe. Ditto for running barefoot on concrete - you very quickly learn how to strike the ground and absorb shock optimally, and generate explosive force with each stride. In contrast, cushy running shoes ruin your proprioception and enable lousy technique to become ingrained   When you sprint, make sure it’s an actual sprint. Even reps of 100-meter sprints are great for the hormonal, musculoskeletal and technique refinement benefits. Brad rarely goes further than this. Sprints are quality over quantity, both in the frequency of workouts (3x/month during intensity phases is plenty) and duration of efforts. Most endurance athletes make their “speed” workouts a suffer fest (ahem, 6 x 800m and so forth). They just get exhausted, don’t really run explosively, and lose out on the benefits of actual sprinting. This show will be a real eye-opener for how to integrate high intensity into your schedule the right way and get you thinking more about good technique instead of just shuffling along.   QUOTES: “The penalty for technique errors and not properly absorbing the impact is severe.” SHOW NOTES: How does one build aerobic base efficiency? [00:00:58]  What is the cut-off point 50-50 performance? [00:05:30]  What are the benefits of doing super hard sprinting? [00:07:19]  Dorsa flex foot is like imagining pedaling your bike over hot lava. [00:08:40]  A good way to teach people how to run is to have them run barefoot on cement! [00:10:58]  How does one rewire the Central Nervous System to be more efficient? [00:13:59]  How often should a person sprint? [00:16:09]  What are some good workout suggestions? [00:17:23]    LINKS: Barefoot Ted Primal Blueprint primalendurance.fit.See omnystudio.com/listener for privacy information.

Brad lays out a master plan to improve your running performance, looking beyond the obvious and sometimes misguided insights to push harder, add more speed workouts, or run more miles. Endurance athletes often overlook the importance of technique, and often exhibit horrible technique. No excuses are such a simple sport! Golf - plenty of excuses for a lousy swing (it’s very technical and hard to develop), but not running! Some discussion of technique ensues, emphasizing balanced center of gravity at all times and good posture. The listener is urged to dive deep into the running technique instruction, drills and sprint workout videos in the Primal Endurance Mastery Course at primalendurance.fit. Sprinting is great for technique development because the penalty for a poor technique is severe. Ditto for running barefoot on concrete - you very quickly learn how to strike the ground and absorb shock optimally, and generate explosive force with each stride. In contrast, cushy running shoes ruin your proprioception and enable lousy technique to become ingrained When you sprint, make sure it’s an actual sprint. Even reps of 100-meter sprints are great for the hormonal, musculoskeletal and technique refinement benefits. Brad rarely goes further than this. Sprints are quality over quantity, both in the frequency of workouts (3x/month during intensity phases is plenty) and duration of efforts. Most endurance athletes make their “speed” workouts a suffer fest (ahem, 6 x 800m and so forth). They just get exhausted, don’t really run explosively, and lose out on the benefits of actual sprinting. This show will be a real eye-opener for how to integrate high intensity into your schedule the right way and get you thinking more about good technique instead of just shuffling along.  QUOTES: “The penalty for technique errors and not properly absorbing the impact is severe.” SHOW NOTES: How does one build aerobic base efficiency? [00:00:58]  What is the cut-off point 50-50 performance? [00:05:30]  What are the benefits of doing super hard sprinting? [00:07:19]  Dorsa flex foot is like imagining pedaling your bike over hot lava. [00:08:40]  A good way to teach people how to run is to have them run barefoot on cement! [00:10:58]  How does one rewire the Central Nervous System to be more efficient? [00:13:59]  How often should a person sprint? [00:16:09]  What are some good workout suggestions? [00:17:23]  LINKS: <a href="http://www.barefootted.com/index.php?q=/" rel="nofollow" target="_blank">Barefoot Ted</a> <a href="https://www.primalblueprint.com" rel="nofollow" target="_blank">Primal Blueprint</a> <a href="http://www.primalendurance.fit/" rel="nofollow" target="_blank">primalendurance.fit.</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

#157: How To Run Faster

Mark Cucuzzella

Host Brad Kearns welcomes pioneering physician and legendary endurance runner Dr. Mark Cucuzzella of West Virginia. Mark has run a sub-3 hour marathon for 30 consecutive years! With an all-time best of 2:24, he is still going strong at age 51. And he is doing this stuff in barefoot/minimal footwear. He opened the nations first minimalist running shoe store called TwoRiversTreads. In this show, Mark talks about his high carb, running machine past and his evolution into a healthy, fat-adapted runner. He advocates for doing short bursts of sprinting frequently, called "alactic sprints". When you accelerate for several seconds, you teach your central nervous system the optimal movement patterns to maximize propulsive force and prevent injury, but you aren't overstressing the body with longer duration sprints. Mark is big on going barefoot and being active instead of being a "zoo human."  He discusses his truly revolutionary effort to rid his local hospital of sweetened beverages and enhance education in the diabetic community as to the benefits of ditching processed carbs and increasing intake of healthy, nutritious fats. Mark's journey was turbo-charged six years ago when he learned he was pre-diabetic, despite decades of elite level marathon performance and being a lean, mean machine. He read Gary Taubes's work and embarked on a low-carb lifestyle, also embracing the aerobic training principles of his longtime friend Dr. Phil Maffetone. Mark mentions that is the stuffy medical world, we need convincing for dietary transformation, and that Continuous Glucose Monitors are now easily accessible for all. The small effort he is making in West Virginia (the most obese all US states in fact!) is spreading quickly in the medical community as Mark spreads the word. Enjoy these insights from a truly exceptional endurance performer who is doing transformative work in his hospital environment! After performing at a fast level and having the accompanying injuries, is there a way to analyze the future potential you have to improve or surpass your previous record?  [00:05:14]  Does the development of the athletic ability in a youngster really help prepare for adult competition? [00:09:22]  How does one work on their form? [00:14:43]  The body loves variability. [00:20:08]  How has the medical world failed in keeping up with the new information on diabetes? [00:21:22]  What happened when Mark was diagnosed with pre-diabetes? [00:35:03]  What about the lower heart rate training program? How did the fat burning capacity develop? [00:42:11]  The importance of sleep is often overlooked.[00:43:48]  What is hypoglycemia? [00:45:02]  Can a person still eat carbs at all? [00:48:56]   CGM FreeStyle Libre Mark Cucuzella Natural Running Center True Form Runner Two Rivers TreadsSee omnystudio.com/listener for privacy information.

Host Brad Kearns welcomes pioneering physician and legendary endurance runner Dr. Mark Cucuzzella of West Virginia. Mark has run a sub-3 hour marathon for 30 consecutive years! With an all-time best of 2:24, he is still going strong at age 51. And he is doing this stuff in barefoot/minimal footwear. He opened the nations first minimalist running shoe store called TwoRiversTreads. In this show, Mark talks about his high carb, running machine past and his evolution into a healthy, fat-adapted runner. He advocates for doing short bursts of sprinting frequently, called "alactic sprints". When you accelerate for several seconds, you teach your central nervous system the optimal movement patterns to maximize propulsive force and prevent injury, but you aren't overstressing the body with longer duration sprints. Mark is big on going barefoot and being active instead of being a "zoo human."  He discusses his truly revolutionary effort to rid his local hospital of sweetened beverages and enhance education in the diabetic community as to the benefits of ditching processed carbs and increasing intake of healthy, nutritious fats. Mark's journey was turbo-charged six years ago when he learned he was pre-diabetic, despite decades of elite level marathon performance and being a lean, mean machine. He read Gary Taubes's work and embarked on a low-carb lifestyle, also embracing the aerobic training principles of his longtime friend Dr. Phil Maffetone. Mark mentions that is the stuffy medical world, we need convincing for dietary transformation, and that Continuous Glucose Monitors are now easily accessible for all. The small effort he is making in West Virginia (the most obese all US states in fact!) is spreading quickly in the medical community as Mark spreads the word. Enjoy these insights from a truly exceptional endurance performer who is doing transformative work in his hospital environment! After performing at a fast level and having the accompanying injuries, is there a way to analyze the future potential you have to improve or surpass your previous record?  [00:05:14]  Does the development of the athletic ability in a youngster really help prepare for adult competition? [00:09:22]  How does one work on their form? [00:14:43]  The body loves variability. [00:20:08]  How has the medical world failed in keeping up with the new information on diabetes? [00:21:22]  What happened when Mark was diagnosed with pre-diabetes? [00:35:03]  What about the lower heart rate training program? How did the fat burning capacity develop? [00:42:11]  The importance of sleep is often overlooked.[00:43:48]  What is hypoglycemia? [00:45:02]  Can a person still eat carbs at all? [00:48:56]  <a href="https://www.dexcom.com/get-started-cgm/40?utm_source=bing&amp;utm_campaign=b&amp;sfc=701f3000000athzAAA&amp;msclkid=5418c0e117801578ea709be621d4b59b&amp;dclid=CMqhruasn9sCFVExaQodxK4A0Q" rel="nofollow" target="_blank"> CGM</a> <a href="https://www.freestylelibre.us/" rel="nofollow" target="_blank">FreeStyle Libre</a> <a href="https://www.drmarksdesk.com/" rel="nofollow" target="_blank">Mark Cucuzella</a> <a href="http://naturalrunningcenter.com" rel="nofollow" target="_blank">Natural Running Center</a> <a href="http://www.trueformrunner.com" rel="nofollow" target="_blank">True Form Runner</a> <a href="http://tworiverstreads.com" rel="nofollow" target="_blank">Two Rivers Treads</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

#151: Mark Cucuzzella

Andre Obradovic

Host Brad Kearns talks to Andre Obradovic from Melbourne, Australia. Andre is a highly engaging personal trainer, triathlon coach, and elite level performer in the 50+ ranks at 70.3 triathlon—ranked 10th in the Ironman All World Athlete rankings for Australia, the most competitive triathlon environment on the planet, mate. Andre’s remarkable story of transitioning from a “little fatty carb burner, sucking up food like a pool sweep machine” back in 2011 to a lean, mean, fat burning beast will inspire you to trust the process and be the best you can be. Basically, Andre cut processed carbs, slowed down his training pace, threw in some mobility/flexibility and power training, and started getting healthier and faster. He went from needing an energy gel to complete a 10k run, to improve his marathon time by 17 minutes despite being 7 years older.  Now he is so committed to the primal approach that he refuses to train a prospective client in his gym until they agree to transition from a SAD diet (Standard Australian Diet - yes they wolf down Weetabix Down Under) to a nutritious, primal-style diet.  Andre peppers in some highly entertaining and memorable quotes during this show. Trust the process, don’t be a “muppet” (a blind follower of what Andre calls “conventional stupidity”), don’t fritter time away on “Wastebook”, and when you’re running a marathon, focus on a rapid cadence with balanced center of gravity, and try the mantra “Glutes On! Hips Up!”—yes, technique matters even when you’re jogging along at marathon pace. Try training and even racing without a watch to increase focus on form and intuitively optimal effort.   Andre relates how only two years ago, he was hopeless in the gym. He studied the Maximum Sustained Power concept detailed in Primal Endurance book and Mastery Course and even booked a private Skype session with MSP guru Jacques DeVore to get a custom program designed. Yeah, this dude you line up against in the 50-54 division is going into the gym and hitting the hex bar deadlift with multiple sets at 97 kilos (that’s 213lbs for a guy weighing a buck-forty - amazing!), along with numerous complementary exercises like lat pulls, clap pushups, Bulgarian split lunges (sounds hard), Swiss ball core work, and explosive lunge walks. Yes, friends, this is the picture of the evolved multisport athlete — grabbing podiums spots while training more sensibly and less exhaustively. This is not about flawed and dated “quality vs quantity” debate, but rather about eating right, balancing stress and rest at all times, honoring the MAF heart rate for aerobic development, looking at the big picture of training that includes flexibility/mobility and strength/power as well as endurance, making intuitive decisions (Andre does an extensive warmup in the gym and then has a “check-in” moment before he proceeds with the hard stuff.) Finally, Andre embodies that relaxed, “no worries, mate,” Aussie ethos where you tone down the misplaced competitive intensity and enjoy the journey. Andre reminds us that life is short but we are dead for a bloody long time, so you might as well make your best effort. Enjoy the show.    Andre Obradovic tells us his outstanding accomplishments and has good tips for maintaining health and recovering from stress caused fatigue.  [00:01:20]  Does he really run marathon at his MAF heart rate? [00:04:25]  After gaining weight, he was transformed back to normal healthy weight because of the dietary changes he made. [00:06:52]  Flexibility/mobility training is most important. [00:15:23]  Should you be focusing on your time and heart rate? [00:20:29]  Why are we in such a rush? [00:24:40]  We should be aware how stress affects the family. [00:27:23]  What does he mean by his "gluts and high hips" mantra when he is running? Why should we run with barefoot? 00:29:19]  You ought to be able to race without data. [00:32:41]  How does (MSP) maximum sustained power correlate to endurance competitive goals? What is Andre's workout routine?  00:36:59]  Checking in on our bodies is so important. [00:43:53]   MEMORABLE QUOTES - I go against conventional stupidity! - Don’t be a Muppet…get off the couch! - Personal trainers should be talking about diet before the physical training. - The endurance athlete’s perceived sign of success seems to be training themselves into exhaustion. - You ought to be able to race without data. - Think Wastebook instead of Facebook! - Checking in on our bodies is so important.   Andre Obradovic    Primal Endurance Mastery CourseSee omnystudio.com/listener for privacy information.

Host Brad Kearns talks to Andre Obradovic from Melbourne, Australia. Andre is a highly engaging personal trainer, triathlon coach, and elite level performer in the 50+ ranks at 70.3 triathlon—ranked 10th in the Ironman All World Athlete rankings for Australia, the most competitive triathlon environment on the planet, mate. Andre’s remarkable story of transitioning from a “little fatty carb burner, sucking up food like a pool sweep machine” back in 2011 to a lean, mean, fat burning beast will inspire you to trust the process and be the best you can be. Basically, Andre cut processed carbs, slowed down his training pace, threw in some mobility/flexibility and power training, and started getting healthier and faster. He went from needing an energy gel to complete a 10k run, to improve his marathon time by 17 minutes despite being 7 years older.  Now he is so committed to the primal approach that he refuses to train a prospective client in his gym until they agree to transition from a SAD diet (Standard Australian Diet - yes they wolf down Weetabix Down Under) to a nutritious, primal-style diet.  Andre peppers in some highly entertaining and memorable quotes during this show. Trust the process, don’t be a “muppet” (a blind follower of what Andre calls “conventional stupidity”), don’t fritter time away on “Wastebook”, and when you’re running a marathon, focus on a rapid cadence with balanced center of gravity, and try the mantra “Glutes On! Hips Up!”—yes, technique matters even when you’re jogging along at marathon pace. Try training and even racing without a watch to increase focus on form and intuitively optimal effort.   Andre relates how only two years ago, he was hopeless in the gym. He studied the Maximum Sustained Power concept detailed in Primal Endurance book and Mastery Course and even booked a private Skype session with MSP guru Jacques DeVore to get a custom program designed. Yeah, this dude you line up against in the 50-54 division is going into the gym and hitting the hex bar deadlift with multiple sets at 97 kilos (that’s 213lbs for a guy weighing a buck-forty - amazing!), along with numerous complementary exercises like lat pulls, clap pushups, Bulgarian split lunges (sounds hard), Swiss ball core work, and explosive lunge walks. Yes, friends, this is the picture of the evolved multisport athlete — grabbing podiums spots while training more sensibly and less exhaustively. This is not about flawed and dated “quality vs quantity” debate, but rather about eating right, balancing stress and rest at all times, honoring the MAF heart rate for aerobic development, looking at the big picture of training that includes flexibility/mobility and strength/power as well as endurance, making intuitive decisions (Andre does an extensive warmup in the gym and then has a “check-in” moment before he proceeds with the hard stuff.) Finally, Andre embodies that relaxed, “no worries, mate,” Aussie ethos where you tone down the misplaced competitive intensity and enjoy the journey. Andre reminds us that life is short but we are dead for a bloody long time, so you might as well make your best effort. Enjoy the show.  Andre Obradovic tells us his outstanding accomplishments and has good tips for maintaining health and recovering from stress caused fatigue.  [00:01:20]  Does he really run marathon at his MAF heart rate? [00:04:25]  After gaining weight, he was transformed back to normal healthy weight because of the dietary changes he made. [00:06:52]  Flexibility/mobility training is most important. [00:15:23]  Should you be focusing on your time and heart rate? [00:20:29]  Why are we in such a rush? [00:24:40]  We should be aware how stress affects the family. [00:27:23]  What does he mean by his "gluts and high hips" mantra when he is running? Why should we run with barefoot? 00:29:19]  You ought to be able to race without data. [00:32:41]  How does (MSP) maximum sustained power correlate to endurance competitive goals? What is Andre's workout routine?  00:36:59]  Checking in on our bodies is so important. [00:43:53]  MEMORABLE QUOTES - I go against conventional stupidity! - Don’t be a Muppet…get off the couch! - Personal trainers should be talking about diet before the physical training. - The endurance athlete’s perceived sign of success seems to be training themselves into exhaustion. - You ought to be able to race without data. - Think Wastebook instead of Facebook! - Checking in on our bodies is so important. <a href="https://andreobradovic.com/" rel="nofollow" target="_blank">Andre Obradovic</a> <a href="https://courses.primalblueprint.com/courses/primal-endurance-mastery-course" rel="nofollow" target="_blank"> Primal Endurance Mastery Course</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

#153: Andre Obradovic: Don’t Be A Muppet, Be a Powerful, Fat Burning Beast

Listen in as Brad Kearns and Dr. Phil Maffetone have a casual chat about an assortment of interesting topics related to endurance training and general health. Brad complains about his crash and burn patterns, where he feels great for a while and then has down periods of diminished energy and training output. Dr. Maffetone speculates that the cause could be an inappropriate maximum aerobic heart rate value, and urges a conservative approach when calculating your number. He also mentions low vitamin D as a common cause of fluctuating energy levels, and that athletes should strive to get up around 60 or 70 ng/mL. This is way above the mainstream recommendations and a very interesting insight for many sun-starved athletes to consider. Regarding sleep, Dr. Maffetone urges everyone to get at least 7-9 hours of uninterrupted sleep each night. If you find yourself awakening in the middle of the night, it’s a sign of elevated cortisol levels and an overly stressful lifestyle. With high quality sleep each night, napping should be minimally necessary, but a nap of 30 minutes and no longer than an hour can be restorative. Dr. Maffetone’s book, 1:59, discusses the possibility of a human running a sub-2-hour marathon and how it will happen. Maffetone suggests that a smart athlete backing off of the ultra-high volume of today’s elites (and running barefoot!) might gain some performance benefits. Maffetone also discusses the difference between the desirable overreaching in training to improve fitness, versus the undesirable state of overtraining (fatigue, depression, hormone imbalance). Brad and Phil discuss the interesting and confusing phenomenon that occurs in the first stage of overtraining. Here, sympathetic (fight or flight) activity is elevated, the athlete feels energized and aggressive, and PRs can even happen. Without a reasonable and intuitive approach, the athlete is headed for a crash when stress hormone production becomes exhausted. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at PhilMaffetone.com. Show notes: Brad asks: when I have been able to perform great athletic feats, why do I feel a crash and burn afterward? [03:06]    Brad talks about his stress while playing Speed Golf and how he found his heart rate higher than normal. [07:44]    The importance of Vitamin D testing and the vitamin’s optimal levels. [12:19]    How important is measuring heart rate variability for attending to your heart health and ability for recovery? [15:14]    A big part of recovery is getting a good night's sleep, meaning 7 to 9 hours of uninterrupted sleep. [17:40]   Dr. Phil talks about departing from extreme overtraining, as mentioned in his book, The 1:59 Marathon. [21:52]     What is the difference between overreaching and the undesirable state of overtraining? [25:36]     Brad talks about his own experience with crashing and burning. [29:51]      Are recovery and rest more important than the training? [34:00]    We have to look at diet, rest, circadian rhythm, Vitamin D, and stress all together. The Kenyans are a good example. [37:42]    Even shoes are a problem for slowing your pace. [39:28]    Quotes: The more we recover, the stronger we get! Selected Links from this Episode:  1:59 MarathonThe Healthy GolferPhil Maffetone Read more at https://primalendurance.libsyn.com/4-phil-maffetone-part-2#0heO723qd10JmMTO.99See omnystudio.com/listener for privacy information.

Listen in as Brad Kearns and Dr. Phil Maffetone have a casual chat about an assortment of interesting topics related to endurance training and general health. Brad complains about his crash and burn patterns, where he feels great for a while and then has down periods of diminished energy and training output. Dr. Maffetone speculates that the cause could be an inappropriate maximum aerobic heart rate value, and urges a conservative approach when calculating your number. He also mentions low vitamin D as a common cause of fluctuating energy levels, and that athletes should strive to get up around 60 or 70 ng/mL. This is way above the mainstream recommendations and a very interesting insight for many sun-starved athletes to consider. Regarding sleep, Dr. Maffetone urges everyone to get at least 7-9 hours of uninterrupted sleep each night. If you find yourself awakening in the middle of the night, it’s a sign of elevated cortisol levels and an overly stressful lifestyle. With high quality sleep each night, napping should be minimally necessary, but a nap of 30 minutes and no longer than an hour can be restorative. Dr. Maffetone’s book, 1:59, discusses the possibility of a human running a sub-2-hour marathon and how it will happen. Maffetone suggests that a smart athlete backing off of the ultra-high volume of today’s elites (and running barefoot!) might gain some performance benefits. Maffetone also discusses the difference between the desirable overreaching in training to improve fitness, versus the undesirable state of overtraining (fatigue, depression, hormone imbalance). Brad and Phil discuss the interesting and confusing phenomenon that occurs in the first stage of overtraining. Here, sympathetic (fight or flight) activity is elevated, the athlete feels energized and aggressive, and PRs can even happen. Without a reasonable and intuitive approach, the athlete is headed for a crash when stress hormone production becomes exhausted. Enjoy this informative discussion with Dr. Phil Maffetone, including his own music framing the show! Learn more at <a href="http://philmaffetone.com/" rel="nofollow" target="_blank">PhilMaffetone.com</a>. Show notes: Brad asks: when I have been able to perform great athletic feats, why do I feel a crash and burn afterward? [03:06]    Brad talks about his stress while playing Speed Golf and how he found his heart rate higher than normal. [07:44]    The importance of Vitamin D testing and the vitamin’s optimal levels. [12:19]    How important is measuring heart rate variability for attending to your heart health and ability for recovery? [15:14]    A big part of recovery is getting a good night's sleep, meaning 7 to 9 hours of uninterrupted sleep. [17:40]   Dr. Phil talks about departing from extreme overtraining, as mentioned in his book, <a href="http://www.amazon.com/Sub-Two-Hour-Marathon-Within-Runners-Training/dp/1629148172" rel="nofollow" target="_blank">The 1:59 Marathon</a>. [21:52]     What is the difference between overreaching and the undesirable state of overtraining? [25:36]     Brad talks about his own experience with crashing and burning. [29:51]      Are recovery and rest more important than the training? [34:00]    We have to look at diet, rest, circadian rhythm, Vitamin D, and stress all together. The Kenyans are a good example. [37:42]    Even shoes are a problem for slowing your pace. [39:28]  Quotes: The more we recover, the stronger we get! Selected Links from this Episode: <a href="http://www.amazon.com/Sub-Two-Hour-Marathon-Within-Runners-Training/dp/1629148172" rel="nofollow" target="_blank"> 1:59 Marathon</a><a href="http://www.amazon.com/The-Healthy-Golfer-injury-free-fitness/dp/1489530479" rel="nofollow" target="_blank">The Healthy Golfer</a><a href="http://www.philmaffetone.com/" rel="nofollow" target="_blank">Phil Maffetone</a> Read more at <a href="https://primalendurance.libsyn.com/4-phil-maffetone-part-2#0heO723qd10JmMTO.99" rel="nofollow" target="_blank">https://primalendurance.libsyn.com/4-phil-maffetone-part-2#0heO723qd10JmMTO.99</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Phil Maffetone Pt.2 (Rebroadcast)

Brad Kearns tackles more interesting Q&amp;A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air.  While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results. Andy in Germany asks:  After a history of minor but annoying injuries, I started to train the primal way two years ago and made it to Kona. I keep measuring my heart rate. Now I am wondering what causes a huge difference in my training heart rate and my racing heart rate? [00:01:19]  Adam wants to know how to regulate his weight gain/loss cycle. What about lactic acid changes in the muscles? [00:12:45]  Wade is a plays hockey which is an extreme stop and start sport. He asks:  What is the Primal Endurance approach for training for this type of situation?  [00:17:03]  Emma (60) Does your aerobic base differ for each sport: swimming, biking, and running? [00:22:32]  What is the reason for breathing only through your nose while training? [00:25:10]  Can I still incorporate the nose breathing during swimming and bicycling training? [00:28:12]  Pader is a runner and asks about the P-90X training in conjunction with the primal training. [00:29:02]  Jonathan asks: Is it possible for an athlete to come back after burnout? [00:31:41]  See omnystudio.com/listener for privacy information.

Brad Kearns tackles more interesting Q&amp;A from Primal Endurance podcast listeners and book readers. Submit your questions at <a href="http://www.primalblueprint.com/endurance" rel="noopener nofollow" target="_blank">www.primalblueprint.com/endurance</a> and they will get covered on the air.  While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results. Andy in Germany asks:  After a history of minor but annoying injuries, I started to train the primal way two years ago and made it to Kona. I keep measuring my heart rate. Now I am wondering what causes a huge difference in my training heart rate and my racing heart rate? [00:01:19]  Adam wants to know how to regulate his weight gain/loss cycle. What about lactic acid changes in the muscles? [00:12:45]  Wade is a plays hockey which is an extreme stop and start sport. He asks:  What is the Primal Endurance approach for training for this type of situation?  [00:17:03]  Emma (60) Does your aerobic base differ for each sport: swimming, biking, and running? [00:22:32]  What is the reason for breathing only through your nose while training? [00:25:10]  Can I still incorporate the nose breathing during swimming and bicycling training? [00:28:12]  Pader is a runner and asks about the P-90X training in conjunction with the primal training. [00:29:02]  Jonathan asks: Is it possible for an athlete to come back after burnout? [00:31:41]  See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

#149: Listener Q&A

Host Brad Kearns catches up with Mark Allen, the greatest triathlete in history, who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. Today, he is a popular triathlon coach at MarkAllenCoaching.com, TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman, and healer.  First, Mark talks about the importance of releasing attachment to outcomes and being committed to the enjoyment and appreciation of the process. He discusses how, after a series of unfortunate setbacks, Mark’s first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39.  Mark talks about balancing the pursuit of extreme endurance goals with maintaining health and how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training.  Mark and Brad discuss the importance of sleep when training and Mark elaborate on how he was able to live a normal, laid-back lifestyle once his grueling training sessions or competitive seasons were over.  Finally, they discuss how Mark has released a book called The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals. Read more at http://primalendurance.libsyn.com/size/25/?search=mark+allen#WwGdsIjlbmmSgKSU.99See omnystudio.com/listener for privacy information.

Host Brad Kearns catches up with Mark Allen, the greatest triathlete in history, who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. Today, he is a popular triathlon coach at <a href="http://MarkAllenCoaching.com" rel="nofollow" target="_blank">MarkAllenCoaching.com</a>, TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman, and healer. First, Mark talks about the importance of releasing attachment to outcomes and being committed to the enjoyment and appreciation of the process. He discusses how, after a series of unfortunate setbacks, Mark’s first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39. Mark talks about balancing the pursuit of extreme endurance goals with maintaining health and how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training. Mark and Brad discuss the importance of sleep when training and Mark elaborate on how he was able to live a normal, laid-back lifestyle once his grueling training sessions or competitive seasons were over. Finally, they discuss how Mark has released a book called The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals. Read more at <a href="http://primalendurance.libsyn.com/size/25/?search=mark+allen#WwGdsIjlbmmSgKSU.99" rel="noopener nofollow" target="_blank">http://primalendurance.libsyn.com/size/25/?search=mark+allen#WwGdsIjlbmmSgKSU.99</a>See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

Lindsay Taylor

This week Lindsay helps athletes sort out questions about how to strength train while still following Primal Endurance recommendations, and she answers the burning question: Do I need an aerobic base if I'm not a competitive athlete? (Spoiler alert: yes!!) Plus stretching, elevation training, and more! The question is: Are the benefits of building an aerobic base worth it for athletes that only have modest endurance goals?  [00:01:38]  Would I ruin the purpose of an aerobic base-building block by adding in some lift heavy things? [00:04:18]  David, age 49 asks: Don't you lose strength that you've built up when you stop strength training for a period of time? [00:10:05]  Diane (29) from Bulgaria: She is training for her first ironman.  How can she build up her strength in the water portion of her workouts? What about rubber band training? [00:14:07]  Also a question about stretching.  What are the recommendations about what kinds of stretches are best as well as when is the best time to stretch?  [00:18:12]  Here's a question from a person who is planning to train for a 100 K ultra that has a massive amount of vertical gain. How is the best way to prepare my body for this? [00:22:34]   See omnystudio.com/listener for privacy information.

This week Lindsay helps athletes sort out questions about how to strength train while still following Primal Endurance recommendations, and she answers the burning question: Do I need an aerobic base if I'm not a competitive athlete? (Spoiler alert: yes!!) Plus stretching, elevation training, and more! The question is: Are the benefits of building an aerobic base worth it for athletes that only have modest endurance goals?  [00:01:38]  Would I ruin the purpose of an aerobic base-building block by adding in some lift heavy things? [00:04:18]  David, age 49 asks: Don't you lose strength that you've built up when you stop strength training for a period of time? [00:10:05]  Diane (29) from Bulgaria: She is training for her first ironman.  How can she build up her strength in the water portion of her workouts? What about rubber band training? [00:14:07]  Also a question about stretching.  What are the recommendations about what kinds of stretches are best as well as when is the best time to stretch?  [00:18:12]  Here's a question from a person who is planning to train for a 100 K ultra that has a massive amount of vertical gain. How is the best way to prepare my body for this? [00:22:34]  See <a href="https://omnystudio.com/listener" rel="nofollow" target="_blank">omnystudio.com/listener</a> for privacy information.

#118: Strength Training with Lindsay Taylor

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