The B.rad Podcast

Dr. Anna Cabeca returns to the show for a powerful and memorable conversation about menopause, healing after tragedy, and her new book, MenuPause. Things get deeply personal in this episode: Dr. Anna talks about her experience with tragedy (her toddler son’s death) and dealing with PTSD and infertility, and you’ll hear some seriously life-changing insights that she has learned from her most difficult life experiences. She also reveals the reason why resetting your circadian rhythm is essential for healing, explains her experience with reversing early menopause despite being told she couldn’t have children, and much more! Dr. Anna Cabeca, DO, OBGYN, FACOG has dedicated her career to helping women balance their hormones and heal their bodies, and knows that the hormonal fluctuation that precipitates menopause can be one of the hardest times for women, upending an otherwise normal and happy life. In MenuPause, Dr. Cabeca teaches women a new way of eating so they can take charge of their own health and continue to live their most fulfilling lives.    TIMESTAMPS: Dr. Cabeca’s story includes five unique eating plans to help with weight loss, improve mood, sleep and hot flashes. [01:22] Anna left her medical practice because of burnout, after an especially traumatic time in her life. [04:42] As she traveled the world, she met many leading scientists who expanded her knowledge of medicine. [09:25] Endocrinology and gynecology are interrelated systems. [11:47] After the trauma of the death of her toddler, Anna received the diagnosis that she was unable to become pregnant again, adding to her stress.  She did, however, have another baby. [13:15] Healers and philosophers from all over the world gave Anna the same general knowledge that the organs hold all the energies in your body. [15:17] After her travels brought her a new perspective, she changed the way she practiced medicine. [22:42] Stress can mess up our adaptive hormones. Your cortisol goes up and oxytocin goes down. The more oxytocin, the better the body repairs itself. [25:05] Her book, MenuPause presents five unique eating plans to break your weight loss plateau and improve mood, sleep, and hot flashes. [30:27] Each of us is different and Dr. Anna personalizes the diet plans for each individual. [33:53] In menopause, progesterone, estrogen, testosterone, and DHA all diminish. [38:40] Brain fog is an inability to extract the necessary glucose to fuel the brain. [42:19] What behaviors helped her heal from the PTSD she had after her child was killed. [45:19] How does oxytocin promoting behaviors compare to dopamine triggers? [50:59]   LINKS: Brad Kearns.com Brad’s Shopping page MenuPause The Hormone Fix Keto Green 16 Biology of Belief Dr. Anna Cabeca Drop Acid   ​​​​QUOTES: “There is magic in the pauses of our lives.” – Dr. Anna Cabeca    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.

Part 2 begins with a quick recap of what I discussed in Part 1 (childhood eating habits, what led me to embrace the primal / ancestral diet in 2008 with Mark Sisson and The Primal Blueprint, the deep immersion into keto and the publication of The Keto Reset Diet in 2017) and then picks up with the story of the major awakening I had in regards to food a few years ago. I spend some time in this episode summarizing the rationale for and the benefits of an animal-based diet, including second guessing the deeply ingrained idea many people have that colorful fresh produce is the de facto centerpiece of healthy eating as I explain the science behind how these plant toxins affect your body. You’ll hear about the advent of the Carnivore movement as I discuss how the message from leaders like Dr. Paul Saladino and Dr. Shawn Baker changed my life and challenged my fixed and rigid dietary beliefs, especially this May 2019 podcast episode with Dr. Paul Saladino on Ben Greenfield Fitness where he seemed to blow Ben’s mind—well, he blew my mind too, so we met and hung out in LA and did a podcast, and then I took him to meet Mark Sisson to do another podcast—as you’ll hear, he seemed to blow Sisson’s mind too (yes, Sisson of the daily “Big-Ass Salad”!). In this episode, you’ll learn all about plant toxins—a variety of chemicals, proteins, and acids that can damage our sensitive digestive systems, upset our delicate hormonal balance, and prevent the release of critical neurotransmitters. I share a list of which foods to avoid (including why roots, leaves, stems, and seeds are the worst offenders) and talk about the way lectins affect the body (like gluten, lectins are widely recognized natural plant toxins that virtually everyone is sensitive to). I also talk a little bit about gluten and how it inflames the digestive tract and triggers an autoimmune response, explain how phytic acid / phytates work in the body (by binding to minerals and inhibiting digestion), and reveal which specific foods have 200 times more estrogen than other foods. We also touch on the issue of oxalates and glycoalkaloids (defined as neurotoxin enzyme inhibitors that impact nervous system function) and talk about sulforaphane (which can inhibit the internal antioxidant system and promote cell death) and isothiocyanates, which can seriously mess with your thyroid health. I also explain the effects that tannins, photosensitizers, salicylates, flavonoids, as well as cyanogenic glycosides, (yes, what makes cyanide!) have on the body. If you are like me and haven’t been suffering from any acute health conditions, then you probably felt the same way I did before going carnivore-ish, which was, what’s the point of being super strict with your restriction of plant foods if you already think you feel fine? However, as you’ll learn during this show, there are tons of benefits to eliminating plant toxins—and one added benefit is an increased emphasis on the highest-quality animal foods, which ideally includes a lot more organ meats.  Finally, if you’re looking to lose weight, the story of how my joint commitment to go carnivore and fast until 12 noon enabled me to quickly drop eight pounds of excess body fat in exactly three months will probably pique your interest. I attribute this quick and easy success to the natural focus and discipline engendered by my morning fast and narrowed menu options; we forget how easy it is to get derailed from our goals and best intentions by freedom, abundant choice, and the indulgent and decadent cultural influences we are surrounded by daily. And when we are thrown into the mix of daily life without unwavering rules and guidelines in place, it’s easy to experience decision fatigue, depletion of will power, and a consequent unraveling of our best-laid plans. Hopefully my dietary journey and experience with the freedom found within the seemingly narrow confines of carnivore will inspire you to try it out for yourself!    TIMESTAMPS:  If you were born before 1950, you had the advantage of more fresh home-cooked meals. [01:24] The most nutritious diet is based in meat, fowl, fish, eggs, vegetables, fruits, nuts, and seeds……….and dark chocolate. [04:42] Brad describes his years of consuming tons of vegetables and the effects on his body. [07:27] Plant toxins are all kinds of different chemicals, proteins, and acids which have the potential to damage the digestive tract.  [17:43] It is confusing to hear that we should never eats plants so it is important to not go overboard in either direction. [20:46] Many people are sensitive to these toxins and don’t even know it.  The damage to the body is surreptitious. [22:38] By giving up the salads, the green smoothie, and the stir fry, Brad optimized his health.  [29:53] Maximize the nutrient density of the calories you consume. Grass-fed beef is number one. [33:41] Be sure that you have the correct information on the salmon you consume. About 90 percent of what is on the market is farmed as opposed to wild-caught. [39:22] If you are going for excess body fat reduction, give the carnivore diet a try. [42:01] Carnivore-ish diet includes avocados, mini corn tortillas and dark chocolate. [46:43]   LINKS: Brad Kearns.com Brad’s Shopping page Deep Nutrition The Primal Blueprint Keto Reset Diet Dr. Paul Saladino Beyond Training Podcast with Shawn Baker Boundless Podcast with Dr. Paul Saladino: The Carnivore Code Carnivore Cooking for Cool Dudes Carnivore Scores Rood Ranking Monterey Bay Acquarium.org SeafoodWatch Fatty Popcorn Boy Saga Shawn Askinosie Podcast (chocolate) Butcher Box   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns TikTok: @bradkearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products!  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 massive three-part production detailing the evolution of my dietary habits over decades, starting with my childhood that coincided with the rise of fast food culture and factory processed, nutrient-deficient, toxic modern foods. Thankfully, the Kearns family had an awareness of healthy eating and all the junk I threw down as a kid came atop a respectable baseline of healthful, home-cooked meals.  In part 1, we travel through my youth and reach major turning points like my first awareness of eating for athletic performance with the 1983 book, Eat To Win, my cold turkey plunge into the world of ancestral-inspired eating with the advent of Mark Sisson’s Primal Blueprint in 2008, to my rapid total immersion into the ketogenic diet when no one had heard of it in 2017 as Mark and I worked on The Keto Reset Diet, to my most recent and stunning awakening that was the advent of the carnivore diet in 2019.  You’ll hear about my experience with some ill-advised but well-intentioned food choices, the six week adjustment period that came with my decision to start eating an ancestral diet—cold turkey, no transition period, how quickly I felt a huge improvement in my digestive function and started having stable daily energy levels, and why I have consumed almost zero grains, legumes, or bread for the last 12 years (as well as the one food I will occasionally consume rice with). I also talk about why it’s actually more important for athletic people to emphasize nutritious foods and not just use their fitness level as an excuse to eat trash and learning how to select the most legitimately high quality suppliers for beef, fish, and eggs during a time when organic and grass-fed, pasture-raised items were just gaining popularity and interest.   TIMESTAMPS: If you were born before 1950, you had a nice cushion of home prepared meals, before fast foods came into being.  [01:25] Those of us born after 1950 had a more nutrient deficient childhood. [04:25] Other countries adopted our fast-food ways and the life expectancy decreased. [07:01] The more athletic someone is, the more they challenge and demand of their body, the more important it is to emphasize nutritious foods. [13:50] At age 18, Brad transitioned when he found his athletic endeavors were bringing him injuries and illness. [15:42] In the early 80’s we were told to cut out fat. Now we know that fat DOES NOT make us fat. [19:23] About that time, in the 80s, is when Brad began to really take an interest in understanding food he was putting in his body. [23:20] The go-to meals of the day were a lot of grain-based concoctions, and many performance foods. Then he retired from the pro circuit. [27:02] In 2008 Brad and Mark Sisson got together and created The Primal Blueprint lifestyle pretty much eliminating grain-based foods. [30:37] The advent of civilization brought about a dramatic dive in human health. [32:31] After Brad took up the primal lifestyle, his overall health and vitality increased. He dropped the grains that had been the basis of his diet. [35:11] Interest in the ketogenic diet came up in 2017. [39:44] In the ketogenic diet, the maximum benefits are going to be obtained by the people in the most desperate situations that have the most metabolic damage. [41:47] You just have to embrace reality in a positive attitude and also realize that chronological aging is one of the major factors of peak performance. [47:29]   LINKS: Brad Kearns.com Brad’s Shopping page   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.

I made a life-changing dietary shift thanks to today’s guest Dr. Paul Saladino. In this rebroadcast episode, you’ll hear from the leading advocate for an animal based or carnivore(ish) diet and learn about his book, The Carnivore Code. You’ll learn why you don’t need to be afraid of carbs and the “least offensive” carbs to emphasize in your diet, why kale and berries are NOT the nutritional centerpieces of human health (and what foods are), and how this dietary change has impacted my health for the better since 2019. We talk about the importance of experimenting with your food choices to see if digestion improves, explain the antioxidant concept correctly so you understand the true effect antioxidants have on the body, and talk about which superfoods have pro-oxidant agents. We discuss the difference between environmental hormesis vs plant hormesis and the benefits of using alternative methods for challenging the body that don’t involve plant hormesis, such as fasting and cold exposure. Finally, we discuss why carnivore won’t be for everyone and reveal the truth about fiber (which has now been widely discounted).   TIMESTAMPS: This is a rerun of Brad’s podcast with Dr. Paul Saladino, the expert on Carnivore-ish diet, that compares the nutrient density of meat and vegetables. [02:10] Paul frames his discussion with really important items, the first one being that animal foods should include organ meats and not just muscle meats. [07:41] Paul eats about one gram of protein per pound of body weight per day. [11:41] In the Faster Study, they found that you can get equal levels of glycogen stored in your muscle, use in your muscle, and then replenish on a low carb, high fat diet. [13:49] If you have in mind the number of calories you want to eat in a day, why not eat the most nutrient rich foods? [17:51] Diseases like autoimmune disease, psychiatric disease are mostly inflammatory. [22:54] How do you challenge the arguments in favor of plant-based diets? [35:36] We’ve been told blueberries are a high antioxidant food, broccoli and leafy greens have wonderful compounds in them.  It’s not the way it works. [39:49] Can we feed everyone animals? [59:18]   LINKS: Brad Kearns.com Brad’s Shopping page Kate Cretsinnger Podcast Carnivore Scores Rood Ranking Rip Esselstyn Podcast The Carnivore Code CarnivoreMD2.0 Instagram   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.

Wild times abound as we tackle great feedback and listener questions about important health topics. First, some positive reviews about Brad being funny and “down to earth” (even after reading a bunch of positive reviews?!); A listener details a day of diligent low-carb eating, ambitious exercising, and bonking and getting a headache. We’ll learn how to avoid piling on too many stress factors (fasting, low-carb, high intensity, etc.) and how to optimize exercise and diet for fat reduction with an “under the radar” strategy of achieving natural and incidental caloric deficits that prompt the burning of excess body fat. Great references from shows with Dr. Tommy Wood (athletes should strive to eat as much healthy food as possible, until they add a pound of body fat—then back off) and Dr. Robert Lustig (who argues that it’s virtually impossible to add body fat if you ditch toxic modern foods and emphasize wholesome, nutritious foods.  A listener references Brad’s interview on Brock Armstrong’s Second Wind Podcast references about the importance of a tech-free start to the day and votes against “Challenge Months” that are too stressful. Then we take a detailed look at the most sensible advice regarding alcohol consumption, including the least offensive strategies if you choose to imbibe. (Check Brian “Liver King” Johnson’s elaborate 11-step approach!), and try my Dry Farm Wine recommendation for the cleanest wine available. Finally, some great commentary about strategically adding carbs to a carnivore-ish diet in order to boost recovery.    LINKS: Brad Kearns.com Brad’s Shopping page Paleo Drinking Cheat Sheet Ancestral Supplements Brian “Liver King” Johson detailed lifestyle tips and 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.

I sit down in a fancy studio environment with multiple cameras and great sound to talk to a very interesting couple who created Bala Enzyme, a triple-enzyme electrolyte and anti-inflammatory sugar free energy drink. It’s a great product and the discussion will have plenty of touting of the product benefits, but there’s a bigger story here that might interest you. Dr. Farnoush Aftabi and Dr. Arash Aftabi are a Southern California couple with successful careers as dental surgeons (endodontics and periodontics), but they started to notice their patients were struggling with painful inflammation post-surgery. Having long experimented with a holistic approach to inflammation control through supplements, they were inspired to create their innovative product called Bala Enzyme, designed to address multiple post workout needs, like hydration, recovery, joint pain relief, digestion support—it’s even immunity boosting! In this episode, you’ll learn all about the science behind Bala Enzyme, such as how these specific enzymes and amino acids work in the body, and in particular, the difference between drinking Bala and taking easy to access non-steroid anti-inflammatory pills as Dr. Arash explains the long-term effects things like ibuprofen/Advil and Tylenol have on the body. You’ll hear about the many sensitives and complexities of the human body and Dr. Farnoush’s personal experience with recovering and healing from inflammation and why Bala Enzyme (Bala comes from “Balance”) is for everyone, and not just athletes. Bala Enzyme is also super simple and convenient: this electrolyte and triple enzyme powdered drink mix comes in a convenient little pouch of bright orange powder that you pour into water for the ultimate electrolyte and antioxidant drink. And the orange tint actually comes from a potent serving of tumeric, along with a clean and diverse assortment of enzymes and electrolytes. The taste is also perfect as it is not too sweet and not at all artificial. Aside from the great taste and high-performing product, I also just like the way this company operates: with an incredible devotion to product quality, scientific research, convenience, and great taste. I personally like to pour a small packet into ice water and it’s so refreshing that it’s easy for me to enjoy it frequently. If you’re someone who forgets to stay hydrated or you get bored of the non-taste of water, this is a great way of making sure you’re drinking enough. There’s also three flavors to choose from (pineapple, lime, and berry) in this sugar free and zero carb beverage. If you like variety, try all 3—and use the code BRAD30 when ordering on BalaEnzyme.com to take 30% off your first order!   TIMESTAMPS: This husband and wife dental team is bringing to market a unique product to deal with inflammation. [02:05] They used an enzyme called bromelain and lots of turmeric. [06:58] She had a terrible accident and while recovering, had the time to pursue their dream. [10:29] They are hoping their product helps more people who don’t do well with pharmaceuticals. It also helps hydration. [13:58] Caffeine and energy drinks are full of sugar. [17:20] Having a problem with inflammation causes breathing problems. Inflammation can be healing as well.  You need balance. [31:00] We have to be careful about taking pharmaceuticals that might mask the pain and make us feel that we can do anything. [33:08] What is an enzyme? [36:03] Turmeric is a very important ingredient of this product. [37:06] Is there a downside to taking these anti-inflammatory antioxidants…can you take too many? [41:31] Bala comes in powder form so you can take it anywhere with water. [45:17] Some of the commonly-used medications we use can cause harm. [49:58] What was it like to have this dream for a product and get it out there? [53:36] How did your dental background get you enlightened to holistic health? [01:01:56] Besides brushing and flossing is there more we need to do for good dental hygiene? [01:05:20]   LINKS: Brad Kearns.com Brad’s Shopping page Bala Enzyme   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.

If you’ve ever wanted to find an easy way of increasing your amount of general everyday movement while also elevating your baseline fitness level, look no further than the #1 fitness breakthrough in recent decades, microworkouts! Microworkouts are a highly efficient way of ensuring that moving around more becomes a deeply ingrained part of your habitual behavior, without the added stress that can come with pre-planned workouts. In this episode, I discuss the many benefits of microworkouts and give tips on how to easily incorporate them into your daily routine too. I share some of my favorite exercises to do and use a few examples of things I’ve added to my home and home office to illustrate how easy it is to incorporate this practice into your daily life. Of course there are benefits in going to the gym or exercise classes, such as instant motivation and natural camaraderie, but sustaining a committed fitness routine in the face of everyday life can be a daunting task: things get in the way, unexpected events throw you off your pre-planned schedule, there are always errands and chores to take care of, work commitments, kids and pets that need to tending to…. the list goes on. We all experience days that are busier than anticipated, and after a full day of running around and trying to get everything accomplished, most people are too tired to even think about working out—and this is where microworkouts come in. Whether you’re an elite athlete or just someone who struggles to get it done and adhere to a steady fitness routine, microworkouts are a wonderful addition to your fitness regimen, as they help you become more active throughout the day (every day), instead of just in isolated moments, and your efforts, while seemingly small, truly add up over time. Because this is a rebroadcast episode, I’ve included some new notes and suggested modifications, such as the importance of being sure to warm up first, which I feel wasn’t emphasized enough before.   TIMESTAMPS: Life is busy and we don’t always have time for a perfect workout experience. [01:31] It is important to warm up first, appropriate to your level. [04:28] Micro workouts are getting a lot of attention rather than a formal exercise time. Squats are a good start. [06:34] When you don’t go regularly to the gym, you may find it easy to overdo it and get injured and tired. [09:58] Brad’s micro workouts are at home, particularly with the hexagonal deadlift bar and pull-up bar. [12:47] Micro workouts break up the workday and keep you moving all day. [15:34] Take a luxurious rest between sets. [20:33]   LINKS: Brad Kearns.com Brad’s Shopping Page Active Couch Potato Syndrome   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.

In this edition of questions and comments from listeners, we get into all kinds of fun stuff.  Should anti-aging enthusiasts consider bulking up with extra muscle? How do you go about doing that correctly? I discuss the controversy and confusion over protein intake, explain how you can get the longevity benefits of maintaining muscle mass without the concerns about overstimulating growth factors, and then we hear a success story from a listener who lost 40 pounds and is getting stronger doing major lifts and pullups. Another listener asks a question about the stress factors of air travel and I explain why fasting is a great strategy on travel days, as well as how you can beat jet lag upon arrival. I also talk about the proper way to train for contests and ultramarathons without getting into overstress patterns, how to prepare for long distance triathlons after taking time off, and especially, how to not get beaten up by long runs. Finally, we hear comments from listener’s about their favorite takeaways from past shows, such as honoring John Gray’s direction to be a Kung Fu master amidst relationship stress, and I talk about how to strengthen problem muscles and connective tissue in order to heal from chronic injuries. Enjoy the show and enjoy participating in the community by emailing podcast@bradventures.com    TIMESTAMPS: Scott Belanger asks if Brad has done a bulking stage to gain weight. The more muscle mass you have, the more protection you have. Brad tries to optimize his strength to bodyweight ratio. [01:25] Your triglycerides to HDL ratio is an important detail to look at for good cardiac function. [09:24] There is a tendency in the gym culture to encourage nutrient deficient processed calories.  Use caution when consuming “workout” products. [10:34] Brad Warden has lost over 40 pounds, has increased his athletic challenges, improved his diet, and is feeling better than ever, which leads to a discussion regarding the controversy about eating too much protein.  [12:39] The best sources of protein, by far, are from animal sources. [17:40] Stewart travels weekly mostly by airplane.  He is asking whether he should eat or fast during these flights.  [19:03] Billy Vogan wants to know how Brad thinks about signing up for an ultra-marathon when time is not the goal.  He plans to walk some of the time. [25:09] Keep tough workouts under an hour and keep heart rate at 180 minus your age or below. [29:44] If you have a workout pattern that seems to be really satisfying and enjoyable and you’re performing well, keep it up.   [31:07] Kevin is retired but wants more than sitting around.  He still has that competitive bug.  He wants to train for triathlon. [32:41] A 44-year-old Canadian who plays competitive tennis is having a problem with his Soleus, which is one of the most prominent calf muscles. He wants Brad’s suggestion on helping him lessen the problem. [38:55] Write of review of Brad’s podcasts, send us a screenshot of your review and receive a jar of Brad’s Macadamia Masterpiece. [48:56]   LINKS: Brad Kearns.com Brad’s Shopping page Podcast with Dr. Ron Sinha One Running Shoe Running on Empty The Four Hour Work Week Voodoo Floss Two Stretches to Heal Plantar Fasciitis Brian Liver King Johnson   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.

Hey listeners, have you been working on “fixing” yourself? Well, here’s some good news: you can stop doing that right now—and today’s episode with Don Goewey will show you why.  Don currently works as the director of the Center for Spiritual Exchange, the official archive for the works of Anthony De Mello (regarded as one of the great spiritual minds of the 20th century) and has committed his life to helping people understand and quiet stress and anxiety, navigate life’s challenges more creatively, and live happier, more fulfilled lives. He also recently edited the new book, Stop Fixing Yourself / Awake Up, All is Well, based on Anthony DeMello’s practical spirituality, and wrote the Amazon bestseller, The End of Stress/Four Steps to Rewire Your Brain. Don offers many memorable and potentially life changing insights throughout this episode, starting with him telling the riveting story of how his life fell apart in every way and what led to his spiritual awakening after. At the core of Don’s mission is his unique psycho-spiritual model for rewiring the brain to extinguish stress reactions and amplify the higher brain function that enables human beings to flourish—a method that will also help you overcome feelings of fear, anxiety, anger, depression, and that feeling of emptiness that can unfortunately characterize modern life. In fact, Don’s method has been successfully applied in high pressure work environments like Cisco and Wells Fargo to help people elevate their experience of work and of life in profound and measurable ways. We also talk about the four steps that make up Don’s method, how your perception creates your reality, and what to do when negative emotions arise. Don Goewey is the Executive Director of the Center for Spiritual Exchange, the official archive for the works of Anthony De Mello, and the author of The End of Stress/Four Steps to Rewire Your Brain. Previously, Don managed the department of psychiatry at Stanford University Medical School and headed an institute that pioneered a psycho-spiritual approach to overcoming catastrophic life events, which in 2005 was awarded the Excellence in Medicine citation by the American Medical Association. Connect with Don here.   TIMESTAMPS: This show is about how to rewire your brain. [01:29] There is a childlike part inside you that has been covered up. [03:31] Don came to his work in pscyho-spirituality after experiencing an extreme period of stress. [07:04] He learned to feel the stress and embrace it rather than have it take over. [09:19] The mind body connection is very important. The quality of your life experiences depends on how well your mind functions. [16:19] Don’s situation was desperate and it brought about a big change in his life. He discovered that the things that he thought were working against him, weren’t working against him at all. [22:25] Your happiness in on the inside. Don’t look outside for it. [25:57] How do you deprogram yourself? The answer is awareness. [28:52] Look at the way you’ve been put together, all the societal programming that has made demands on you. [34:55] We have a knee jerk reaction to the trifles in our daily life. We are constantly at the mercy of things and people. [40:42] What you are unaware of controls you. Get in touch with your negative feelings.     [42:59] Work towards being non-judgmental. The feeling you are having is programmed into you. [51:21] Humans have the capacity to hold horror and harm along with love and forgiveness at the same time. [56:47] The misperception of threat generates most of the stress reactions that we experience. [01:01:16] Be in touch with your feelings.  Don’t push them away. [01:07:18] Remind yourself that this upset will pass. 80% of us are shame based. [01:10:10]   LINKS: Brad Kearns.com Brad’s Shopping page Center for Spiritual Exchange Stop Fixing Yourself, Wake Up, All is Well  Podcast with Dr. Bruce Lipton Tibetan Book of the Dead The End of Stress: Four Steps to Rewire Your Brain Awareness   QUOTES: "When you find yourself in a situation you can’t change, the challenge is to change yourself." (Viktor Frankl)   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t 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: Premium skin care products and cosmetics rigorously tested to be free from toxins 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.

In part 2, I cover the remaining highly important and extremely effective concepts you can implement to strike a balance between maintaining a healthy passion for competitive intensity with adjusting to the realities of aging and aging with grace.  You’ll learn about the value of integrating short-term extrinsic goals and I share some compelling research about motivation cited by a Stanford neuroscientist. I talk about how making a conscious decision to depart from cultural influences and ego demands can offer wonderful health benefits, why it’s healthy to downsize your ambitions into age appropriate goals, and the importance of keeping track of your progress through journaling and performing regular fitness assessments, as this allows you to spot any regressions or patterns of injury or breakdown.  You’ll hear about emerging research that suggests that we can achieve good (or even excellent) fitness levels with a MED (minimum effective dose) approach and that cardiovascular fitness and disease prevention benefits can be obtained with only a few hours of low intensity exercise per week. I break down how you can honor the high intensity repeat training protocol while also avoiding the overly-stressful HIIT modality, reveal why there is no justification for inducing post-exercise muscle soreness in pursuit of lifelong fitness, and explain how to make necessary adjustments so you rarely get sore. I also talk about the importance of reframing “consistency” and the fact that many fitness enthusiasts and competitors misinterpret the importance and application of “consistency” in training, to the extent that they experience a consistent application of too much stress. One important takeaway from this show is that it becomes increasingly important as you age to honor your intuition over anything else when it comes to fitness, as you have far less wiggle room to overdo it and get away with it. This is why establishing a modest baseline of activity makes it far easier to incorporate fitness on a daily basis without overdoing it—the best example of this being my morning routine, which has taught me over the last few years that even with subpar energy and motivation, once you’ve made a habit out of it, you’ll always get the job done. I also talk about establishing firm guidelines for yourself in your fitness routine and why you should never push yourself to a peak performance effort (unless you feel 100% rested and energized), and the three symptoms that warrant a rest day. Finally, I suggest introducing cold exposure into your routine and talk about the benefits that come from still pushing the limits of peak performance occasionally—not just for the fitness breakthroughs, but also for the psychological benefits that come from getting out of your comfort zone.   TIMESTAMPS: We are trying to maintain a healthy passion and competitive intensity for compelling fitness athletic goals, but also adjusting to the realities of aging with grace and keeping your healthy perspective. [01:21] Any form of motivation will be effective toward achieving short-term goals. [03:32] Set age and lifestyle appropriate goals. [08:53] Track your progress. [14:34] Fly under the radar.  Be conservative with your approach to fitness. [17:27] Perform the high intensity workouts correctly. [24:45] Avoid overly stressful HIIT modality. [29:44] Try not to get sore. [31:27] Consistency is essential but it can be misinterpreted. [33:45] Push the limits once in a while. [38:35] Try cold exposure. [47:33]   LINKS: Peak Performance Podcast, part 1Run for Your Life, At A Comfortable Pace, and Not Too Far Podcast with Dr. Doug McGruff Body by Science  Podcast with Dr. Craig Marker Ancestral Supplements The New Evolution Diet Podcast with Dave Kobrine Brad’s cold exposure routineUSA National Human Activity Pattern Survey   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t 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: Premium skin care products and cosmetics rigorously tested to be free from toxins 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.