The B.rad Podcast

If you want to totally transform your life on every level, start with changing how you spend your mornings. In this episode, I describe the life-changing benefits I have experienced from doing my personalized exercise routine every day for the past five years. I share how my commitment to my routine has completely transformed my life by improving focus and discipline all day long, while also helping me avoid the distractions of hyper-connectivity that we all face daily (all day long!). I discuss the meditative aspects of the routine and how to start slowly and build your commitment in a comfortable and sustainable manner, as well as the benefits of exercising outside, first thing in the morning, which calibrates your energy-boosting circadian hormones. It also sets an inspiring peak performance tone for the day, one that strengthens your ability to actively advocate for your own health and fitness. Another added benefit is avoiding the negative effects of hyper connectivity—one study revealed that 79% of Americans check their smartphones within fifteen minutes of awakening, and 46% check them before getting out of bed. You’ll hear about what the precise problem is with looking at your device as soon as you wake up (in short: locking your brain into the reactive, short-attention-span, dopamine-craving mode) and I share what psychiatrist Nikole Benders-Hadi has said about what immediately reaching for the phone does to your brain (“the information overload that hits before you’re fully awake . . . interferes with your ability to prioritize tasks . . . [and] you are more likely to increase stress and feel overwhelmed”).  One important takeaway from this show is to ask yourself: how much time can I devote every day? As you’ll hear in this episode, I started with a short 12 minute routine—and now look at me! Make it easy, inviting, and sustainable, and you’ll experience success. Design the routine for yourself so it is customized to your needs—if you need any ideas, my course will give you a lot of helpful starting points for you to pick and choose from, and remember Atomic Habits author James Clear’s advice about the two minute rule: a habit must be established before it can be improved. If you’re like me and you want to wake up and get refreshed, energized, and feel focused—in any way it takes—then having a morning movement routine is the best way to do it! Start small, make sure your routine consists of things you actually enjoy doing and that benefit your body, and watch the magic happen! The most important thing is just to do SOMETHING—that way, you can start amassing a streak to prove you are in control—and after that, you just keep going.   TIMESTAMPS: Get up in the morning and hit the deck!! There are many benefits in the morning exercise routine. [01:24] Brad combined many of his usual exercises like jogging, yoga, stretching, strengthening, and incorporated them into his morning routine. [03:17] For the everyday person that maybe isn’t a serious athlete, a routine is still and extremely important element of your everyday life. [07:01] The first step towards changing your life is to acknowledge the destructive effects of hyper connectivity. Don’t check your phone when you first wake up. [09:38] Try the exercise routine instead of coffee, or at least BEFORE your coffee. It does the same thing. [13:55] Step two is logistics. This can become an easy, inviting, and sustainable habit as important and routine as brushing your teeth. Start small. [16:27] Step three is building the habit. Nothing is more important that taking care of yourself. Just do it. [24:02] Four stages of habit change are: make it obvious, make it attractive, make it easy, and make it satisfying. [34:58]  By simply changing the way you wake up in the morning, you can transform every area of your life. [38:03] Exposure to natural light is imperative. Light controls all the activities in your body functions. [39:16] Strengthen your commitment by celebrating your streak of following through. Repeat the exact same template every time. [43:15] Increase your commitment after you have this habit established.  You are the boss.  Don’t answer to any outside forces. [48:31] In summarizing the idea of creating a morning routine, make it enjoyable. Make it applicable to your athletic fitness and goals. Start it first thing in the morning. It improves your capacity for concentration.  [53:56] If this is not clicking for you after you’ve made a good effort, take a look at what is getting in your way. [57:03] When you’ve made the commitment, you will find it is difficult to bypass your morning routine. Celebrate your success. [59:45] Use your morning routine as a launchpad for other desired habits.  [01:04:39]   LINKS: Brad Kearns.com Brad’s Shopping page Brad Kearns’s Morning Routine Brad’s Original  Simpler Morning Routine Brad’s YouTube Jogging 2.0 Atomic Habits The Miracle Morning Morning Routine Online Course   QUOTES: "A habit must be established, before it can be improved." (Clear) "Only the disciplined ones are free in life, otherwise you become a slave to your moods and passions." (Kipchoge) "How you wake up each day and your morning routine or lack thereof dramatically affects your levels of success in every single area of your life." (Elrod)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In the final part of this three-part presentation, we discuss various methods you can adopt to make sure overtraining doesn’t happen in the first place, as well as the best strategies for recovery when it does happen.   We start by discussing the #1 most important preventative measure for recovery and the benefits you’ll gain from taking an intuitive approach to training (and what that entails), and how you can avoid being fooled by little bursts of (false) energy. I also talk about the benefits that come from cultivating other passions and getting extra sleep and the important role functional medicine can play. I bring up the issue of nutritional deficiencies and the high likelihood that overtrained and overstressed people have a leaky gut, as well as why two things—everyday movement (like walking) and sun exposure—are so essential. As you’ll hear in this episode, at 57, I am still on a learning curve with this stuff, as I absolutely LOVE To challenge my body and do magnificent athlete feats and unleash competitive intensity—but now, it’s throughout a 3-day experience—not performed in a single hour. Learning to regulate my natural competitive intensity and leave the track with a little bounce in step has been a huge lesson that has also been great for my body and overall health, and I hope this episode helps you do the same. It’s a topic I take seriously, and I urge everyone else to do so, because the bottom line is the choice is up to you: you can choose to do things you know will accelerate aging, or you can choose to do things you know promote longevity. If you want to learn how to successfully train without overdoing it and while promoting longevity, then this is the episode for you! Listen to part one here and part two here if you missed the previous shows.   TIMESTAMPS: In part one of this series, we talked about the stress in and on the body and how it can be either positive or negative. [01:20] Part two of the series covered the symptoms of overreaching and overtraining. [03:25] How do we prevent overtraining?  Don’t let it happen in the first place! An intuitive approach entails going a step further than just relying on how you feel. [07:16] When you screwed up and overdid it, you have to learn to accept it. You cannot pinpoint your return to action. [11:02] During this rest period, cultivate other passions. One of the passions might be sleep! [13:36] Look into the world of functional medicine. You could very well have health problems about which you are unaware because you are overtrained. [16:07] As hard as it might be, wait to go back to exercise.  Wait until the passion rekindles in a very authentic sense. [20:30] If you are doing anything that's could be conveyed as high intensity. You want to curtail the workout too well under an hour, probably a half an hour would be much better. [23:50] If you feel bad at rest the following day after working out, you overdid it. Do not prompt chronic muscle soreness. [29:19] You are compressing your lifespan rather than extending it when you are chronically overtrained. [31:57] When you follow these healthy training guidelines, you can experience success even as you age. [34:43] If you are feeling sorry for yourself, realize that we are all built differently. Do the best to optimize yourself and don’t compare yourself to others. [38:45] Take what your body gives you each day and don’t try to force more. [43:04]   LINKS: Brad Kearns.com Brad’s Shopping page Overtraining Part 1 Overtraining Part 2 Primal Health Coach Institute Nourish Balance Thrive Podcast with Chris Kelly Podcast with Dr. Tommy Wood Podcast with Dr. Craig Marker Podcast with Dr. Phil Maffetone The Big Book of Endurance Training and Racing The Primal Blueprint Joel Jamieson Podcast One Running Shoe Running on Empty The Weight of Gold   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

What do you spontaneously do every day that brings you joy and requires no motivation? This is what you value most highly and that you must pursue in order to live as your authentic self! That’s a pretty heavy message and it’s from the remarkable Dr. John Demartini, one of the world’s leading personal development experts. Listeners, we have had some high powered guests and shows before, but get ready for a brilliant exploration in finding your life purpose from world renowned human behavior expert Dr. John Demartini! You’ll hear about his incredible and unique life story and the unbelievable challenges and obstacles he faced growing up as he reveals that he was constrained to arm and leg braces until he was four years old, lived out his teenage years on the street and nearly died weeks before his 18th birthday—an experience that shifted him onto a different course. Then, at 18, he learned to read, and he wrote his first book. For someone that couldn’t read and write, Dr. John illustrates that anything is possible. In this episode, you’ll learn seven powerful strategies for managing stress, why you should pay yourself first, how to overcome inaction, and why physical wellbeing begins first in the mind. We talk about how to find your niche and get to where you want to go, embracing the science of goal setting, and the importance of gratitude journaling. Dr. John also explains why motivation doesn’t work, breaks down how you can effectively maximize your potential, and how to awaken your inner genius. He also reveals that we create internal conflict with our authentic self when we traffic in thoughts and phrases like, “I need to, I should, I have to…” because these things require motivation, which as we all know, is now turning out to be flimsy and unreliable. If you like memorable and inspiring quotes that will help you put your ideas into action or need help zeroing in on what your purpose is, then this is the show for you!!  Dr. John Demartini is an internationally published author, global educator, and the founder of the Demartini Method, a revolutionary tool in modern psychology. He has studied over 30,000 books across academic disciplines and has authored over 40 books and manuscripts including the #1 bestseller ‘The Breakthrough Experience®’ which has been translated into over 36 languages.   TIMESTAMPS: A great life is not by accident.  It’s built on purpose. [01:20] What do you spontaneously do every day that brings you joy and requires no motivation? [03:24] The tool on Dr. Demartini’s website is useful to determine what your real mission and priorities in life are. [06:32] Motivation and willpower are relatively flimsy tools. What are your values?  [08:13] We have drifted away from what values are to what is determined by society. Your hierarchy of values will dictate your destiny. [13:30] How do we determine how to delegate tasks to others? [18:14]If the person's not doing what they love and loving what they do, they're going to be burdened [21:36] In an effort to get ahead, people think, “when I get ahead, I’ll save.”  But it is the other way around.  When you save, you get ahead. [24:27] People tend to compare themselves with others and thereby get the message, “I should,” “I need to,” which means they have some outside authority whispering in their head. [26:33] Are these principles available within the reach of everyone? We need to take a good look at how we spend our time. [31:55] Dr. Demartini does not do low priority things.  He only does what he enjoys. [37:45] Because he had a learning disability, he didn’t learn to read until he was 18. [42:09] Anything you need motivation to do, is not you. [45:20] If you can’t be honest with yourself, it’s because you’re afraid of what other people think about you.  [52:57]   LINKS: Brad Kearns.com Brad’s Shopping page Dr. John Demartini The Breakthrough Experience The Values Factor The Time Trap   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

In part two of this three-part presentation on all aspects of overtraining, I present a strategy to recover from overtraining and how to avoid it in the first place by making intuitive evaluations of your present condition and behavior patterns and taking corrective action.  You’ll hear about an assortment of symptoms to identify the tenuous state of overreaching, and an assortment of symptoms indicating a state of overtraining/burnout. We talk about the importance of tracking your HRV score (check out my app for tracking your HRV here) and what dysregulated energy levels and having more energy in the evening really means, as well as what the presence of skin problems, certain hyper behavior (like tapping your feet or grinding your teeth), and frequent urination (especially at night) indicates. You’ll learn the reason why you’re craving sugar, struggling with insomnia, or feeling irritable, cranky, or impatient, as well as what is causing any persistent soreness or joint trouble. We also discuss the importance of having a strong digestive system and how chronic gut inflammation results in damage to microvilli and what to do when you have trouble with thermoregulation or an unusually low or high HRV. Finally, we talk about excessive sleep and how it affects the body, what a lack of joy or desire to train can reveal, and how poor concentration, depression, apathy, malaise, moodiness, and even withdrawing socially can be a sign that your body is trying to conserve energy. Thanks for listening, and stay tuned for part three. If you missed the first part of this three part show, click here to catch up.   TIMESTAMPS: What are the signs and symptoms of overtraining? [01:25] The harmonious functioning of your autonomic nervous system should be balanced. After workout, cool down, lie down, elevate your feet and breath. [04:58] HR-V is a measure of beat-to-beat interval between your heart beats. There is a variation. [07:16] The MAF test is a way of measuring your performance at the aerobic maximum heart rate. [09:09]    Feelings you get outside of working out where your energy is dysregulated, is a warning sign of overtraining. It is very important to get the right sleep. [12:25] Immune disturbances and inflammatory disturbances often follow a high stress training period. [15:36] Another sign of overstimulation or imbalance things like cramping, twitching, hyper movements such as tapping your feet or grinding your teeth.  [17:44] Skin problems can be the result of overtraining, too. Frequent urination, especially at night, is a sign of a problem.   [18:29] Decrease in libido and amenorrhea are signs of overly stressful lifestyle. [20:57] Warning number 11 is insomnia. This will happen if you are too riled up with chronic overstimulation. [23:56] Digestive disturbances like irregularities in elimination patterns or unusual cravings. [25:01] If you are cranky and impatient more than usual, you need to notice why. It is a sign of overtraining. [27:00] Some signs of burnout are waking up and not feeling good, poor workout performance, soreness and joint problems. [29:26] Another sign would be trashing of the digestive system. [32:34] Your hand-eye coordination will suffer as well. There’s an app you can get for your phone that tests that. [35:57] Poor immune function is indicated with frequent colds, allergies, and the like. There is a preponderance of long COVID showing up in endurance athletes. If you are having trouble with thermo-regulation, that too, might be a sign of overtraining. [37:36] If your HR V is elevated above your normal baseline range, it could be an indicator of parasympathetic dominance because you are so fried that the parasympathetic is stepping up to center stage. [39:32] Low blood pressure can appear if you have overworked yourself. If you get woozy when you stand up it is messing up your electrolyte balance. [41:52] Excessive sleep, beyond your normal pattern shows that you might be bottoming out. [43:00] This is supposed to be enjoyable so the lack of joy or lack of desire to train could be a reliable indicator of burnout. [44:45] Mood disturbances depression, and poor cognitive function are of concern. [45:28] Overtraining part 3, is coming up to discuss how to recover and return to exercise if you have been hit with overtraining and burnout. [46:20]   LINKS: Brad Kearns.com Brad’s Shopping page Part One of Overtraining podcast Dr. Jannine Krause Podcast Rhonda Collier Podcast BradBeat HRV One Running Shoe Running on Empty Eight Weeks Out.com Podcast with Joel Jamieson QUOTES: "Locomotion, repair, growth, and reproduction are a zero-sum game." (Pontzer) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Do you ever dream about living a happier, more conscious life, but don’t know how to possibly get there? Thanks to today’s guest, author, changemaker and speaker Dr. Dain Heer, this episode will teach you how. You’ll learn why judgment is the biggest killer on the planet (especially the judgment we give to ourselves) and how you can correct course when you’re feeling stuck. You’ll also hear interesting and practical tips designed to help you let go of trauma, past experiences, and whatever negativity has been holding you back and bringing you stress and anxiety in daily life, instead of joy and lightness.  Dr. Dain Heer is an author, change-maker, speaker, and co-creator of Access Consciousness, one of the largest personal development companies practiced in 176 countries. He is also the founder of International Being You Day.  TIMESTAMPS: Judgment is the biggest killer on the planet, especially the judgment of ourselves. [01:45] International Being You Day celebrates our quirks, our differences and see what being ME really means. [04:41] Dr. Heer’s story goes back to his rough childhood and what he did when he realized it didn’t have to be like this. All he wanted was a sense of peace and happiness. [08:32] After being very depressed, Dain found a positive outlook that was the magic that worked for him. [14:02] Ask: “Who does this belong to”?  [16:38] Are you doing the same things over and over and not getting a different result? [18:14]Ask: “Who does this belong to? for three days. If it’s not yours, you can’t change it. [19:25] Who does my desire to control the other person belong to? [26:38] What else is possible that I've never considered? And what would it take to change this with total ease and what different reality is possible that I'm not yet choosing? [29:31] How is judgment of ourselves the “biggest killer on the planet?” [31:06] If we are met with negative resistance from someone, how do we keep from taking it in? [36:57] Change “overwhelm” in three steps. What power or potency am I trying to hide? [44:55]   LINKS: Brad Kearns.com Brad’s Shopping page Dr. Dain Heer Being You, Changing the World International Being You Day Access Consciousness   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Welcome to a grand three-part presentation covering all aspects of overtraining, including an overview of the stress response in the body, how the nature of hectic, high stress modern life is a disastrous disconnect from our human genetic expectations for health, and how our ruminating minds can contribute to burnout (just like stressful work or personal circumstances or overly-stressful training patterns do). Unfortunately for me and fortunately for you, I am an expert on this topic and in this episode, you will learn about how different forms of stress (remember, even fasting counts as a stressor) affect the body and the state of “overreaching,” a precursor to overtraining where you are capable of peak performance, but running on borrowed time heading for burnout. I also discuss how to find a healthy balance between avoiding overtraining and still having that optimal amount of stress that is actually beneficial to the body, and how the stimulus perception response and the HPA axis (responsible for the body’s reaction to environmental stimuli) works.   TIMESTAMPS: Our stress responses are in three stages: stimulus, perception and response.  [01:24] Stress is a chain reaction as a variety of genetic and hormonal switches are turning on and off. [04:33] The body has a strong homeostatic drive to regulate the body back to normal after a fight or flight incident, or an illness. [07:47] So how do we manage this wonderful tool? Too little stress is unhealthy. [10:14] Even though you may enjoy your workout, overtraining can be a disaster. In our daily life, we are overloaded with stressors. [14:31] The perception in your mind is reflected in the chemistry of your body. [17:14] Exercise is a major, major stressor, and it has to be contemplated very carefully in order not to cross that line and drift into over training patterns. [20:27] When you have elevated heart rate, blood pressure, elevated cognitive focus, your basic routine bodily functions are put on hold. [24:25] Fat is a clean-burning fuel whereas carbohydrate is dirty-burning fuel. [28:12] A chronically stressful lifestyle is directly associated with a carbohydrate dependency [30:28] Burnout occurs when you are constantly busy stimulating the fight or flight hormones and then one day your just crash. [34:06] When you have that temporary high that’s afforded by the chronic overproduction of stress hormones in the bloodstream, it can be a confusing situation. [40:33] For all of us in the recreational realm who are trying to promote overall general health and especially longevity, we have to be very, very careful to not drift anywhere near the overtraining, patterns and the burnout symptoms. [44:19]   LINKS: Brad Kearns.com Brad’s Shopping page Biology of Belief Human Migration Across the Globe Podcast with Bruce Lipton Podcast with Dr. Ron Sinha Brad’s Cold Water Therapy Primal Endurance Two Meals a Day Running on Empty Paleo Thyroid Solution Primal Fitness Coaching course   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Dr. Tommy Wood is back for another great show, this time to discuss a pretty radical idea—the idea that second guessing this constant quest for optimization in the area of health and fitness might actually be a good thing.  We talk about how our mindset and attitude come into play regarding our health and he explains why he is so concerned about what he sees as the “pathologization and objectification” of things that specifically should bring us joy (mainly food and sleep) and why so many people tend to fall into over-obsession and perfectionism when it comes to certain vital health practices. Dr. Tommy proposes we steer away from overcomplicating and overthinking things when it comes to our health and fitness, which delves into another conversation about toeing the line between taking care of your health and caring too much. Where and how do you find that healthy balance? We also talk about the power of the placebo effect, sleep, fitness and figuring out how hard to push your body, and much more! If you want to hear some great health and longevity advice through a big-picture (and extremely practical lens), then this is the episode for you!   TIMESTAMPS: Guest Tommy Wood talks about the pathologizing of health practices. [01:22] There is a coherence between who you believe yourself to be and your actions. [05:36] Many people disregard the importance of sleep, but if you begin to focus, counting the hours, you start to lose the joy of sleep.  [12:51] Sleep debt is when you establish your optimal hours of average sleep, then if you have a particular episode of shorter time of sleep, staying up late, you have sleep debt that needs to be made up. [21:01] The genetics come into play for sleep requirements. [24:30] Is there a strong correlation there from energy output to increased need for sleep? Rapid loss of body temperature is one of the triggers for sleep. [27:15]    The volume of training that the average person needs is much smaller than professional athletes need. Consistency is important. [29:00] If you think others are doing more than you, if you think you should be doing more, it has a negative impact on your health and actually increases your risk more. [32:41] Glucose monitoring has created the pathologization of food. [36:30] We can create psychological effect that affects the way we respond.  A placebo is a placebo. [39:33] There has been much more information, studies, and experimentation on athletic performance that changes how we think about health and fitness. [44:17] How do we tiptoe over that red line of optimal training so that we are not hindering our health and fitness? [46:46] When we talk about cardiovascular fitness, muscle mass, and longevity, we are talking about data from truly average general population people. We don’t know who is going to live longer. [52:08] We hear many rationalizations and cop-outs in everyday life.  Many people are delusional about their actual health. Understand that commitment is important.  Motivation fluctuates. [01:00:12] Genetics plays a big role in longevity.  Get regular blood testing. There are some medications available for aging, however, there is no evidence how beneficial.    [01:05:54]   LINKS: Brad Kearns.com Brad’s Shopping page Tommy Wood Instagram The Subtle Art of Not Giving a F**k Jeff Kahn on Sleep Placebo Jeff Kahn on Changing Insights about Sleep Podcast with Dr. Tommy Wood- Back to Basics  Podcast with Dr. Tommy Wood – no. 1 Podcast with Dr. Tommy Wood – no. 2 Podcast with Dr. Tommy Wood – no. 3   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Do you ever struggle with staying focused and being productive? Do you find it difficult to get through the day without feeling anxious and tired? There is a cost to hyperconnectivity, and this episode will help you find the best solution to this increasingly prevalent problem.  In this episode, you’ll hear some great tips for becoming more focused and productive, while decreasing stress and exhaustion. This is hugely important, as today we all face more hurdles than ever in the workplace. Consider this: a UC Irvine study revealed that the average office worker is interrupted once every 11 minutes, while another study from Loughborough University suggests that many workers check their email as often as every five minutes. Clearly, it’s a widespread problem, but this show will give you the tools to help you fix this problem yourself. We start by discussing James Hewitt’s “Cognitive Middle Gear” and how you can avoid it, the best solution for managing stress and delivering peak performance, and how to plan for “cognitive endurance.” I reference Cal Newport’s books Deep Work and A World Without Email (he calls email the most insidious interruptor and time suck/distractor) and explain why brief interruptions such as checking text messages and emails have such a massive negative impact (and how it is related to something called Attention Residue). I also discuss the psychological pain that comes from not being accessible, the real meaning of busyness, and the studies that have shown having a culture of connectivity actually ruins productivity.  Another book I recommend and mention during the show is Rapt: Attention and the Focused Life, which draws some parallels between attention and happiness, and was written by Winifred Gallagher, who brilliantly says who you are is the sum of what you focus on. This show also emphasizes the importance of scheduling out your time every day, protecting your time, having distinct shut down hours, and why you should never wait around for inspiration.   TIMESTAMPS: Let’s look at some ways to become more productive and focused. [01:27] Just being an excellent athlete or corporate leader doesn't necessarily mean anything except that you're very competent in your narrow level of focus. [02:19] We have tremendous potential to excel in one area of our life and then apply those peak performance attribute, but the potential to be distracted is ever present. [04:58] It’s a good idea to get organized enough to establish a specific time to go deep with focus and get things done. [09:15] Attention residue is where you lose a tiny bit of wattage of cognitive power every time you divert and then return to the original important task. [10:54] Busyness is a very effective proxy for productivity. [16:43] You are the sum of what you focus on. Be specific.  Write down your goals. [20:10]    It’s okay to be annoying by being unresponsive. Keep track of your accomplishments. [23:18] Keeping track of your goals, like diet and exercise, gives more structure. [27:29] Protect your time to allow space for creativity. Brain needs down time. [28:17] Try to schedule two 90 minutes focus times per day. Then takes breaks. [33:25]    Habitual checking on missed calls and messages can become addictive behavior pattern. [37:52] As long as you prioritize that deep work, you'll have more freedom to kind of relax during the other hours of the workday. [42:09] You can learn to piggyback new habits onto habits you already have. [44:49]   LINKS: BradKearns.com Brad’s Shopping page Deep Work A World Without Email Primal Endurance Online Course Rapt Good to GreatMark Bell's Power Project Hewitt: Cognitive Middle Gear Microworkouts Podcast Atomic Habits   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Today’s guest, Jerry Manney, has dedicated 35 years of clinical experience to helping people navigate the joys and pains of life. A therapist and counselor, Jerry wrote the book, Why We Argue and How to Stop: A Therapist’s Guide to Navigating Disagreements, Managing Emotions, and Creating Healthier Relationships because one of the biggest challenges he’s seen people face over and over again is communication during conflict. As Jerry explains during this show, when arguments break out, nobody wins—so he wrote this book to help people figure out why they argue (and why other people argue), and also to provide some practical steps people can take to maximize communication and connection while minimizing unproductive arguments. You’ll learn how to stop arguing, why self-care has to take center stage, the importance of calling out time-outs (and the best way to do so), and much more!   TIMESTAMPS: Brad’s guest is here to help us stop arguing and communicate and listen in a more civil way. [00.52] When emotions arise, all good communication skills seem to go south quickly. [04:40] It is not only those close relationships that need these skills.  It is everywhere you talk to people. [06:00] Why do we argue? Is it about things or is it because we take the subject personally? Sometimes we argue to prove a point. [07:32] Community Reinforcement Approach is a system designed especially for family or friends concerned about someone with drug or alcohol use. [12:33] Ask yourself, “Why do I need to change people’s minds?” [15:20] Try different, not harder. Try to really listen without projecting our own thoughts and feelings. [18:42] We come from a point of bias that we may not be aware of. [22:46] The relations that mean the most to you are usually the most difficult to navigate and the emotions escalate. [26:06] Self-care is important because if it’s not there, your ability to relate to others is difficult. [28:37] Guilt comes from a lot of different things. Excessive guilt can be counterproductive. Using the term “I’m sorry” can be over-used. [31:59] Timeouts are a good suggestion but how do we utilize them to experience success? [36:08] It is important and valuable to be brief when it is time for this difficult conversation. [41:45] There are some tips about using certain phrases….do’s and don’t’s. Keep it simple, be positive, be non-confrontational, and respectful. [45:05] Label your emotions. [51:41]   LINKS: Brad Kearns.com Brad’s Shopping page Why We Argue and How to Stop: A Therapist’s Guide to Navigating Disagreements, Managing Emotions, and Creating Healthier Relationships JerryManney.com   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine  See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Since I talked about my carnivore awakening in part 2, this episode focuses on the personal benefits I have experienced since adopting a nose to tail animal based diet, as well as my recommendation for long-term fat loss, perhaps the pre-eminent dietary goal in the world, through my top secret, specially designed C&C eating strategy.  In this show, I explain why I consider myself a “carnivore for life” and why these foods will continue to be the central focus of my diet (animal foods are after all, the fuel that drove human evolution for 2.5 million years and are the most complete and nutrient-dense foods on earth). I talk about the efficiency of carnivore style eating, how I feel fully satisfied on fewer total meals and much less snacking, and the significant improvement I noticed in my digestive function. Finally, I reveal which of my favorite plant foods I still eat (the list is longer than you may think, and even includes a little honeycomb!), why I eat very little fruit, and explain why I have made a firm commitment to up my organ meat game.    TIMESTAMPS: Brad’s dietary journey has evolved from processed foods to the animal-based nose to tail diet. [01:18] Plant foods from the natural world contain toxins that could be harmful. Try a 30-day experiment of eliminating all plant foods and see what happens. [03:16] The nutrient density of the organ is superior to the muscle meats. [05:31] In your transition to your healthier diet of nose to tail animal products, be sure to include bone broth. Liver is very important also. [08:22] By eating a high carb diet, you will create a lot of insulin stimulating effects creating tiredness. [12:07] When flying, Brad uses it as an opportunity to fast where he used to take healthy snacks. [14:06] When Brad learned to manage his weight and control choices of foods, he began to relax and allow some of his favorite foods back in, carefully monitoring for adverse symptoms. [16:11] Purple sweet potatoes, inside and out, are one of Brad’s most favorite carbs. Homemade kombucha is a favorite beverage. [17:59] Brad describes how he makes his own delicious kombucha. And, of course, his Macadamia Masterpiece nut butter is at the top of his list. [20:58] Some people say you shouldn’t eat fruit in the winter because it is not aligned with our evolutionary expectations. [24:40] Remember that we are all individuals and that we have genetic profiles that work differently in every diet. [28:42] Through of cold showers and hot saunas and sprint workouts and fasting you create hermetic stressors.  [33:27] Dr. Josh Axe ranks the 30 most nutrient dense foods. [37:28] The flawed notion that the more dietary diversity you have, the better our gut microbiome has been widely refuted by many experts. [41:43] If you live in the northern latitudes, your body cannot make Vitamin D. [42:45] Brad’s main takeaway is to make the effort to understand what contribution this food you are eating makes to your overall health. Maximize nutrient density. [45:25] If you want to lose excess body weight, you need to emphasize protein as your dietary centerpiece. [48:37] If you are an athlete trying to recover so you have good blood work, you want to make sure you keep the muscles repairing by trying not to overload the stress factors. [50:20] Set a goal of a minimum 12 hours eating window. [52:28] Emphasize nose to tail animal-based diet. This includes eggs. [53:56] LINKS: Brad Kearns.com Brad’s Shopping page Brad’s Diet no. 1 podcast Brad’s Diet no. 2 podcast Saladino summary podcast Shawn Baker Podcast Ancestral Supplements MOFO The Primal Blueprint Podcast with Dr. Joan Ifland Two Meals a Day Carnivore Scores Food Ranking Oppenheimer Map of Human Migration Brad’s Podcast with Dr. Lustig The Hungry Brain Wired to Eat Carnivore Scores Food Ranking   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.   Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Morning Routine Course: Coming soon - Comprehensive online multimedia course to design the ultimate morning exercise routine See omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.