The B.rad Podcast

Dr. John Gray will once again blow you away with a steady stream of life-changing relationship insights and distinct strategies to get things back on track when your relationship is feeling strained or downright broken. John lays the foundation for discussion by describing his “80/20” relationship principle. This means you should develop self-love and self-sufficiency such that you establish a baseline state of happiness and look to your relationship to make you 20% happier. A dull, strained, or broken relationship is a natural consequence of the stresses of modern life, the rapidly evolving relationship roles in modern culture, and the hormonal differences between men and women that make everything from basic communication to maintaining a romantic spark really difficult. Dr. John explains that it can be really helpful to break free from arguing and blaming by reading a book together. Such as, ahem, Men Are From Mars, Women Are From Venus, Beyond Mars and Venus, or Mars and Venus In The Bedroom. When you can gain self-awareness from a book, it’s easier to acknowledge your mistakes, apologize, and rebuild hope that a new strategy can work where your devoted efforts have failed. For a quick example, Dr. John says women should resist their natural tendency to interrogate a man, as this will agitate them further.  On the other hand, men should overcome their natural tendency to avoid lengthy dialogue by probing and questioning your woman to draw out further insights and understanding. Dr. John also contends that when it comes to implementing the recommendations, “Fake it ‘till you make it” is not only okay, it’s 10 times more important and effective for men to do so! “I’m sorry, I was wrong, I overreacted, I was inconsiderate, I was selfish.” It’s not that hard to say, come on men, you can do it! This show is nonstop action, entertainment, and life changing insights, so tune in, and listen again and again, ‘till you get it right! Dr. John’s discussion of his two-year grieving process over the passing of his longtime partner Bonnie gives us some important perspective and inspiration. We are all compelled to do the very best we can every day in life, take nothing for granted, cut out the ego-driven bullshit, and transcend the disturbingly common flawed relationship dynamics that we have come to perceive as normal. As Dr. John said to close a previous show, “If we can’t do it now and model this to our children, what hope do we have for the future of humanity?” Connect with John at MarsVenus.com and also enjoy his daily Facebook Live educational seminar at John Gray on Facebook, where he covers a different topic every day in live Q&A format.  TIMESTAMPS: You can heal relationships sometimes, just by laughing at your own mistakes. [04:19] A couple of quick gems to look at are: Women, don’t question men. And men, ask more questions. [07:11] John talks about his grieving process and how he has learned more about himself. [09:53] As men and women, we both have a male and female side. [17:23] Your partner can make you happier but they cannot make you happy. 80% of your happiness comes from within you. [19:45] Men are more affected by a woman’s negative reaction. [22:55] Lithium Orotate is a mineral that does wonders to calm the thoughts.  [23:45] The balance of the brain chemicals in your brain affects your hormones, but your hormones affect your brain chemistry. [26:49] Too much testosterone automatically goes into estrogen.  Road rage is not caused by too much testosterone! [29:12] Never look a guy in the eye when he is angry. [30:49] It is important to consider the woman’s cycle when knowing how to relate to one another. [33:30] When a woman is emotional, asking her questions will help calm her down.  When a man is emotional, it is not a good time to get him to talk. [36:35] What are some of the healing steps to be taken when the relationship has been suffering? [38:00] Sex is controlled by the unconscious mind. [41:13] The key to every relationship is based on a feeling of anticipation that I can get what I need. You need to have hope. [43:30] Most of us just don’t know better. See your mistakes without feeling guilt. [45:36] A good exercise is to write a letter to yourself as if the other person is writing it to you. [49:50] Rather than “I’m sorry if…….’, it’s better to say “I’m sorry. I understand that you were hurt.” [53:10] For men, learning to be apologetic is a skill you can practice.  Fake it ‘til you make it! [57:56] Women need to know they are appreciated.  Many times, the man thinks he is showing that, but it doesn’t feel that way to her. [58:36] If one person makes a change, there will be a change in the relationship. The letter writing exercise works wonders. [01:06:45] Women actually have 10 times more power to make a relationship better than a man does. [01:10:24] It is really important for men to learn loving behaviors. [01:15:12] LINKS: marsvenus.com Brad’s Shopping Page Lithium Orotate Mars and Venus in the Bedroom Gray’s TED talk Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) Brené Brown has spent the past two decades studying courage, vulnerability, shame, and empathy and is the author of five #1 New York Times bestsellers: The Gifts of Imperfection, Daring Greatly, Rising Strong, Braving the Wilderness, and her latest book, Dare to Lead, which is the culmination of a seven-year study on courage and leadership. Brené’s TED talk ― The Power of Vulnerability ― is one of the top five most viewed TED talks in the world with over 35 million views. Today, I’ll be sharing the most eye-opening revelations and life-altering lessons I’ve gained from Brené’s fascinating research and work. Empathy Developing empathy requires that you look into someone’s eyes and reflect their story back to them. But, “empathy is not the default human response.” Brené points out how hard it can be to “understand and accept other people, particularly when they behave disgracefully. You still have to work hard to tell them, ‘I get it.’ No one reaches out to you so that they can be taught how to behave better! They reach out because they believe in your capacity to know your darkness well enough so that you can sit in their darkness with them ― to have empathy for them.” Unfortunately, we have a tendency to flip on the lights. We say, “Don’t worry, it’s not a big deal. Everyone makes mistakes.” However, this is not empathetic. Neither is lecturing them about how lame they are (a good reminder for parents out there). Brené stresses that, “we cannot feel empathy for others beyond the love and compassion we have for ourselves.” Everyone runs into a moment (or two or three or fifty) of having screwed up something in their lives. And when this happens to someone you know and they come to you, Brené advises that, instead of reacting to the situation from a judgemental perspective or making light of it, the most helpful, effective, and empathetic response you can give them is to say, “You can do this. You can take this on.” Brené says you can “climb into the hole with them” but you also need to be sure that you don’t get trapped in that hole with them - you need to be able to get out. Of course you’re going to want to give your love, energy, kindness, and support, but you don’t want to get dragged down by other people’s issues. This is because doing so signifies that you are over-identifying, codependent, etc. Look at it this way: Sympathy is, “I feel bad for you,” not, “I feel with you.” Vulnerability What even is vulnerability? It is: Asking for help, saying, ‘I don’t know” Facing up to difficult situations and decisions Getting promoted and feeling like you’re not sure you’re up for it Getting fired Initiating sex with your partner It is uncertainty, risk, and emotional exposure It is loving someone and knowing that you cannot control if they love you back Vulnerability is actually our most accurate measure of courage. It is not weakness ― that is the biggest myth. Brené says: “In the face of contention, don’t shrink, don’t puff up ― just stand your sacred ground: whole-hearted and empathetic. This is the goal for evolving to your highest self.” Brené then references studies of whole-hearted people, and highlights how they cultivate rest and play. She shares that these whole-hearted people actually “piddle around and waste time a lot.” And around 1/4 of whole-hearted, empathetic people are raised that way with optimal parenting. For the rest, empathy and whole-heartedness is a skill to cultivate. But, modern, messed up cultural dynamics have led us to regard exhaustion as a status symbol, and productivity as a measurement of self-worth (think of triathlete culture, workaholics that we all know or are personally, harried supermoms trying to do everything they can for everyone, helicopter parenting, etc.). Brené’s insights prompt you to rethink the ideas we all have and reprioritize being whole-hearted and taking care of yourself.  Another important part of vulnerability is accountability. Brené frames accountability as “authenticity, action, and amends.” A good example is saying, and acknowledging, ‘This is what I did, this is how I’m going to fix it.’ Shame Brené reveals that we always judge in the areas where we ourselves are most vulnerable to shame. Further, we always pick people who are doing worse than we are doing, because we are seeking validation, through the idea that, Well, at least I’m better than this person I am judging. The reason why shame feels bad is because it’s about your character. No wonder shame is strongly correlated with depression and addiction! Contrastingly, guilt can actually be productive and adaptive, because it’s rooted in your behavior. “The shame triggers are your prerequisites for worthiness,” Brené reveals, and these are usually handed down from our upbringing. As my show covering Dr. Bruce Lipton’s book, The Biology of Belief, explains, most of us are still carting around emotional baggage from early childhood programming and this has a serious effect on our bodies, precisely because of how strongly and directly our thoughts affect our cellular function. Brené says that shame “has one purpose only: to discharge pain. It serves no other use.” Here are some highlights from Brené’s Netflix special, Call to Courage: Vulnerability is not a sign of weakness. Despite what some may think, Brené says, “Vulnerability is our most accurate way to measure courage, and we literally do that as researchers.” Vulnerability actually allows them to assess fearlessness: “We can measure how brave you are by how vulnerable you’re willing to be.” There are numerous benefits that come with opening up. Brené says vulnerability is the “birthplace” of things like love and joy. Pointing out the risks that come with love, Brené asked her audience: “Are you 100% sure that person will always love you back, will never leave, will never get sick? How many of you have every buried someone you love? How many of you have lost someone you love? To love is to be vulnerable, to give someone your heart and say, ‘I know this could hurt so bad, but I'm willing to do it; I’m willing to be vulnerable and love you.’ When we lose our capacity for vulnerability, joy becomes foreboding. It becomes scary to let ourselves feel it.” Being vulnerable has advantages even at work. Brené’s advice to a company with a huge creativity and innovation problem was...you guessed it: vulnerability. “No vulnerability, no creativity. No tolerance for failure, no innovation. It is that simple,” she said, adding: “if you're not willing to fail, you can’t innovate. If you’re not willing to build a vulnerable culture, you can’t create.” Vulnerability is inescapable. Here’s the thing: even if you think you are avoiding being vulnerable, you are still, in fact experiencing the emotion. Brené says: “You do vulnerability knowingly, or vulnerability does you.” Highlighting the importance of openness, she said: “It is so much easier to cause pain than feel pain, and people are taking their pain and they’re working it out on other people. And when you don’t acknowledge your vulnerability, you work your shit out on other people. Stop working your shit out on other people!” The choice to embrace exposure is easier in the end. “Vulnerability is hard, and it’s scary, and it feels dangerous, but it’s not as hard, scary or dangerous as getting to the end of our lives and having to ask ourselves, ‘What if I would’ve shown up?’ ‘What if I would’ve said, I love you?’ Show up, be seen, answer the call to courage...‘cause you’re worth it. You’re worth being brave.” TIMESTAMPS: To develop empathy, you must look into the other person's eyes and reflect their story back to them. [05:29] We cannot feel empathy for others beyond the love and compassion that we have for ourselves. [07:20] Vulnerability is not a weakness.  It is being powerful. [08:24] Accountability is authenticity, action, and amends. [10:42] Shame is destructive because it’s about your character. [10:55] We can measure how brave you are by how vulnerable you’re willing to be. [12:26] There are many benefits to opening up. [13:23] Being vulnerable at work has advantages. [14:17] Vulnerability is inescapable. [15:00] Show up. Be seen. Answer the call to courage because you’re worth it.  [15:40] LINKS: Brad’s shopping Page The Power of Vulnerability “The Power of Vulnerability” Ted Talk Podcast on Biology of Belief 5 Takeaways on Vulnerability from Brené Brown’s ‘The Call To Courage’ Brené Brown Amazon Author Page Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Barb Garrison is a Career & Money Breakthrough Coach and “Job-You-Love” expert at Internal Groove, the company she founded 14 years ago. This is an interesting show about doing some deep reflection to discover your truth and taking action to pursue the highest expression of your talents while making an economic contribution. Barb is walking her talk, having left a high-stress corporate job in LA that was destroying her health and tapping into her natural inclination to coach and mentor others. Soon after her career change, Barb upped the ante and bailed on her lifelong home base of Los Angeles for a quieter, simpler life in Boulder, CO with her husband. In this show, you’ll learn to reflect on your life journey to date and discover themes and patterns that suggest the nature of your true talents and passions. We’ve heard enough blather in the entrepreneurial realm about how you should be a badass and quit your job and go conquer the world. Barb cuts through a lot of the nonsense to explain that you can align your career pursuits with your personality, level of risk tolerance, and also the practical aspects and responsibilities of day to day life. For example, maybe you don’t need to tell the boss to take their job and shove it, but can find a more suitable position within your existing career framework. Barb does this type of coaching and consultation to help burned out, success-driven professionals move on from self-doubt to freedom. Informed by your natural gifts and highest truth, Barb is an expert at designing creative career solutions you might not see on your own. She can be found working one-on-one with clients around the country, in private retreats with those who fly in to work with her, plus teaching from the stage at workshops and leading mastermind groups. Barb is developing an exciting online course that will help you conduct some helpful exercises to discover your truth ― what makes you leap out of bed on Monday mornings! You’ll enjoy a profound insight about the ever-popular email inbox that came to her when she was tasked with taking over the inbox of her recently deceased father. Barb will also address that “elephant in the room” issue of what to do when your stated passion and calling has difficult income prospects. Yes, there are solutions and adaptations that can help propel you forward to a more rewarding career and a more peaceful, meaningful, stress-balanced life. As Barb explains: “I think the first step is getting clear. Many people want to jump to the end result, the final job title. I tell my clients, ‘We’re going to be collecting pieces of the puzzle to put together,’ but what I want them to do is suspend their need to jump to ‘What is the final result?’ Leave that to the side, slowly start collecting pieces of the puzzle, and watch the picture emerge. You can’t skip over the steps.” TIMESTAMPS: It takes a lot of courage to pick up your life and move to a new adventure. [04:46] Barb is a career, money, breakthrough coach, and a job-you-love expert. [08:35] Why is it so difficult to find a balance between chill time and a hectic career life? [10:02] What Barb learned after she had a “hit over the head with a frying pan” awakening in her hectic life is now being applied to her coaching work. [17:43] Many people want to change their job but don’t know where to start. [21:53] What if what you are passionate about doesn’t pay the bills? [24:52] Don’t assume that you have to start your own business.  There are ways to negotiate ways in your employment to access your talents and passion. [27:00] So, what happens to the person who feels inspired to move out, and then find it was a poor decision? {31:28] When you look at something you like to do, go deeper and see what it is about that that you like. [37:10] It’s a good idea to start a personal “Freedom Fund.” [40:24] Suspend your need to jump to the final result. [44:37] Sometimes we feel that when our email box is empty and our to-do list is completed, then we’ll have time to start living our real life. [48:11] No matter what choice we make, there are always tools for our toolbox that are being added. [52:13] Hopefully the COVID pandemic has taught us to simplify things, lowering the volume on the noise of the pings and dings from our phones. [55:21] LINKS: Brad’s shopping page Barb Garrison Monday Morning Leap Brad’s podcast with Dr. Goldstein Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) After learning how to strike a delicate balance between setting and pursuing meaningful tangible goals while adopting a healthy, process-oriented mindset, we cut to the chase with 5 tips that will help you quickly and efficiently reduce excess body fat. Well, it could be six tips with the first one being don’t get started down the slippery slope in the first place! Starting out, it’s important to accept the idea that losing fat is all about lowering insulin production, instead of the flawed and dated concept of eating fewer calories and burning more calories. This has now been scientifically proven to be ineffective per the compensation theory. Here are the five things that helped me, that I detail on this show: 12 noon: I re-established a firm rule of no caloric intake till 12 noon. This helps you bank more fasting hours, but also establishes structure, discipline, and a greater appreciation for meals. Carnivore-ish: Naturally low carb/low insulin, incredibly high satiety and nutrient density, and excellent for fat reduction. Also, any restrictive diet helps you eat less food, less often, and eliminates decision fatigue. Listen to my shows with Dr. Paul Saladino (#1 and #2) and Dr. Shawn Baker to learn more about the carnivore diet. Sprinting and Jumping: My properly conducted sprinting and high jump workouts send a powerful genetic signal to reduce fat, because the penalty for carrying extra weight is so severe in these activities (unlike shuffling along for a marathon.) Make sure your high intensity sessions are brief and explosive and not prolonged and exhausting, or you will trigger compensation theory dynamics. Cold therapy: I believe my morning routine of 4-6 minutes in 34-38F water accelerated fat metabolism because I often experienced a spike in hunger afterward. Since it was way before noon, I ignored it and it would pass in 20 minutes. I have to think this kicked me into accelerated fat burning mode, something emerging research is suggesting. More on this topic soon! Mindful eating: Eat in a calm setting at a relaxed pace. Notice the point at which you are satisfied instead of mindlessly chomping on while you watch TV. If you are going to indulge/celebrate, do so with full attention and appreciation instead of guilt. Hopefully these tips, whether applied exactly or just honored in spirit, will help you on your journey. Let us know if you have questions, comments, feedback by emailing getoveryourselfpodcast@gmail.com. TIMESTAMPS: It will be helpful to narrow the focus to lowering insulin production as the gateway to dropping excess body fat.  [05:11] You must get your mindset completely away from “calories in and calories out!” [06:20] Effortless maintenance of ideal body composition comes when you produce an optimally minimal amount of insulin over the course of your lifetime. [09:05] Fasting is one way to lower insulin. [10:36] The other way is to reduce intake of dietary carbohydrates. [11:34] Keto ice cream is now in the stores. [15:48] As individuals, when fasting, there are various ideas about when it works best.  [17:47] Brad talks about the benefits of the carnivore eating pattern. [19:39] The most nutrient dense foods are grass fed, pasture raised meats. [23:40] Sprinting, jumping, and explosive movements send a profound signal to your genes and hormones to drop excess body fat. [26:20] Cold therapy has a profound effect on the genetic signaling for fat reduction. [29:44] LINKS: Brad’s Shopping LInk The Obesity Code Brad’s podcast with Dr. Shawn Baker MeatRx.com Brad’s podcast with Dr. Saladino Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

I catch up with a longtime mentor and godfather of fat-adapted endurance training, Dr. Phil Maffetone. We discuss the hot topic of “overfat,” which Phil says is “having excess body fat that impairs health and fitness.” Dr. Phil cites data that 91% of the global adult population can be classified as overfat, despite nearly half that percentage having what is considered normal body weight. Overfat means having, “excess body fat that impairs health and fitness,” according to Dr. Phil. You’ve heard about the inflammatory visceral fat (belly fat) and all the adverse health consequences, and this is what Dr. Phil’s talking about. You want your waist circumference to be less than half your height in inches. Dr. Phil details how to get healthy, which can be summed up by the overarching goal of “getting better at burning fat.” This entails dietary modification (“ditch junk food,” Phil says!) a proper exercise protocol (not chronic), and managing all forms of life stress to avoid the cortisol-gluconeogenesis-sugar addiction patterns. Granted, it’s hard to drop stubborn belly fat, even for well-meaning, diet-conscious fitness enthusiasts. Dr. Phil talks about how we become more carbohydrate intolerant as we age, necessitating a reduction in carb intake. Dr. Phil also covers the role of high intensity workouts, including the interesting insight that as you improve fat burning from diet and aerobic base workouts, you can burn more fat and preserve glycogen even during hard sessions! Learn more at PhilMaffetone.com. TIMESTAMPS: Ninety-one percent of global population is what Dr. Phil calls “overfat.” [03:58] The MAF method is more than just going slow. [06:47] The bottom line is to avoid junk food. Exactly what is junk food? If it is sold in a health food store, is it okay? [09:25] You need to personalize what works for you. [14:33] Over 40 percent of non-obese, normal weight people are still overfat. [16:49] We have survived as a species because of our wonderful immune system. [20:36] If you are sleepy after breakfast, you probably had too many carbohydrates. [24:38] It is easy to measure if you are overfat. Measure your waist and your height. Your waist should be less than half your height. [28:50] As we age, we become more insulin resistant. We need to adjust the carb intake. [33:44] The problem with our sugar addiction is it changes our taste buds. [39:28] Apart from food and exercise, there are other physical stressors that affect us. [43:38] Most of the chronic diseases which are preventable are the downstream effect from overfat.  [47:11] “We are going to fix healthcare.” We aren’t looking at the cause. [50:51] Maffetone’s two-week test is a way to confirm the problem of carbohydrate intolerance. [53:37] Since so much our body is water, what kind of fluctuation do we experience from day to day when we are losing weight? [57:05] The brain is getting a steadier source of fuel because you are not so dependent on glucose. [01:00:21] The reduction of insulin triggers a significant balance of the hormones. [01:02:47] Poor brain function, as a result of poor diet, is a greater cause of driving accidents than even alcohol.  [01:05:56] Why can’t people understand that sugar is the new tobacco?  [01:09:25] We are all individually responsible for our health. [01:13:17] LINKS: Brad’s Shopping Page Phil Maffetone tryLGC.com Revisiting the Overfat Pandemic Healthy Driving Heart Disease and Marathon Runners Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) Yes this title sounds familiar to the 2019 show titled, The Fatty Popcorn Boy Saga. I’m alternatively embarrassed but also pleased to report that I have succeeded with a focused effort of fat reduction, and have some insights about mindset and practical tips to share with you. The Part 1 show wrestles with the philosophical aspects of taking on this challenge, while Part 2 covers five helpful tips to make it happen in real life. It’s very easy to slip a bit from your A-game with unbridled celebrations that become too commonplace, as well as mindless eating habits that aren’t aligned with your stated goals. It’s much more difficult to recalibrate and get rid of body fat that was unwanted in the first place. I gained a fresh perspective about the content I communicate in books, podcasts, and videos from fighting a personal battle instead of just being theoretical. The best starting point for a fat reduction effort is to get your mindset right ― do you really want this goal, or are you deep down okay being just okay? Perhaps you are giving yourself permission to celebrate life and use food as a release valve against all the pressure and expectation we face in other areas of daily life? That’s perfectly okay, but you have to have some honest self-assessment so you don’t set yourself up for disappointment. As you embark on the difficult task of dropping excess body fat, it’s important to strike a balance between harnessing the focus, discipline and competitive intensity to kick butt with not attaching your self-esteem or self-image to the outcome. Insights from shows with Mark Manson and Andrew MacNaughton apply here. You also have to recognize the strong influence of environmental factors, as revealed by Framingham Study data that identified social “clusters” for things like obesity, or happiness, that are contagious to three degrees. If one is obese, one’s friend and the friend’s friend are more likely to obese. If you are kickin’ it in Austin with thousands of people visible every morning cruising around the Town Lake trail, the fitness ethos of a community is most definitely contagious. You also need to be able to accept honest feedback from others, while remembering that it’s also a balancing act: you don’t want to let self-limiting beliefs and negative childhood associations run (and ruin) your life, but you still need to let enough constructive criticism in that you can make the necessary changes you need to make. Do your best to align yourself with a beneficial sense of self, or at the very least, a more positive one than you’ve had in the past. This is key when it comes to weight loss because your thoughts really do affect your cellular function, at all times. If this is a new concept to you, check out the book, The Biology of Belief, and the episodes (part 1 and part 2) where I discuss this concept and the power your thoughts (positive and negative) truly have on your body. Getting routine blood work done can potentially aid you immensely throughout your weight loss journey, because truthfully, even if you think you are doing well and are feeling quite healthy, a blood test might change everything. It could expose you to things you had no idea were happening in your body. Here are the top things to look out for when you get bloodwork done: Triglyceride levels: High triglycerides are not a good sign as they indicate the amount of fat circulating in your blood. Dr. Sinha says get this number under 100. HDL (aka good cholesterol): Aim for at least over 40. Triglyceride to HDL ratio: Dr. Cate Shanahan and Dr. Sinha both suggest striving for a 1:1 ratio Vitamin D: Most people are chronically deficient in Vitamin D due to our modern, indoor lifestyles, but it is more important than ever in these times that you boost your immunity by exposing large skin surface areas to sunlight. Sure you can take a supplement, but nothing will be as potent or efficient as the real thing. Inflammatory markers HBA1C If any of these show up irregular in your blood work, take their presence as a sign (and a powerful motivator) that it’s time to lose some weight. Learn from the Fatty Popcorn Boy’s journey and stay focused and positive. Try not to let yourself get too discouraged, don’t be too hard on yourself, and stay tuned for part 2! TIMESTAMPS: Brad understands the weight gain problem. He was not living in a manner that is aligned with his goals as an athlete.  [05:44] A tiny bit of unbridled celebration and mindless habits can really quickly send you off your A-game. [07:43] Dropping excess body fat is the number one diet, fitness, and health goal that we share in modern life. [09:42] What are you sacrificing when you give up the pizza and ice cream? [10:50] Don’t attach your self-esteem or your identity to the outcome. [15:38] Your social group, your community have a huge impact on how you live your life. [18:48] Sometimes we need direct unfiltered feedback. [22:17] We form these self-limiting beliefs and negative associations early in childhood that get programmed into our subconscious and we play them out for the rest of our lives. [25:02] It’s important to have your routine blood work done. [26:42] We have a widespread deficiency of Vitamin D. [31:08] Visceral fat that concentrates around the abdominal area is extremely unhealthy. [34:28] LINKS: Brad’s Shopping Page Fatty Popcorn Boy Framingham Study Mark Manson Podcast Dr. Phil Maffetone Podcast Dr. Ron Sinha Podcast L-G-N goal: Looking Good Naked! Follow me on social media for more great content! Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearnsSupport this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

With the launch of my Male Optimization Formula with Organs (MOFO), I present to all MOFO’s out there a comprehensive lifestyle plan to fight the battle against epidemic testosterone deficiency in hectic modern life. Did you know that the average American male testosterone level has declined at a rate of one percent per year since the 1980s! That’s crazy, and it’s time to fight back. MOFO is a unique supplement made with nutrient-rich animal organs from 100 percent grass-fed cattle from New Zealand. It’s designed to naturally boost your testosterone production, increase daily energy levels, and help replenish your body at the cellular level. However, for a testosterone boosting supplement to have a maximum beneficial impact, you must implement a comprehensive lifestyle plan to avoid the major stressors of modern life and give your body the food, exercise stimulus, rest and recovery, and emotional stability it needs to thrive. This recording could change your life, as it details 10 lifestyle tips that form the foundation for the MOFO movement. Here are the 10 lifestyle objections from your MOFO mission, as reprinted from the MOFO website. I’ll provide further details and inspiration for each item of the assignment. It will take some focus and discipline to correct some of the flawed patterns and bad habits you have fallen into, but everything on this list will feel natural and easy to maintain because it will give you more energy and peace of mind. Sleep is #1: Health, vitality and peak performance all flow downstream from getting outstanding sleep. Minimize artificial light and digital stimulation after dark, perhaps the worst genetic disconnect in modern life. Clean Up Your Act: Ditch toxic foods, toxic relationships, toxic substances, and toxic energy in your life. Summon the courage to face life’s challenges and take action, instead of drift into familiar–but dysfunctional–routines and ruts. Eat Ancestral Foods: Eat sustainably raised animals in a “nose-to-tail” strategy, complemented by nutritious whole foods such as vegetables, fruits, nuts and seeds. Establish a zero tolerance policy for refined grains, sugars, sweetened beverages, industrial seed oils, heavily processed crap, and inferior quality feedlot animals. Emphasize superfoods like grass-fed liver and other organ meats, pastured eggs, oily cold water fish, and fresh local berries. Pound The MOFO!: Take six capsules per day for at least three months to fully replenish and rejuvenate your energy and help optimize male hormone function. This is honoring our ancestors by putting back in, what the modern world has left out. Guaranteed extra bounce in your step or your money back! Move Frequently: JFW—Just F—ing Walk—is the key to healthy fat metabolism and stable daily mood, appetite and energy levels. Take frequent walking/stretching/exercise breaks during the workday. Sprinkle formal movement practices (yoga, Pilates), calisthenics, and flexibility/mobility drills into daily life. Humans are meant to move! Hit It Hard!: Challenge your body with brief, intense strength training sessions and all-out sprints. Explosive efforts will prompt a spike of testosterone and human growth hormone in the bloodstream with tremendous adaptive, anti-aging benefits. A couple formal sessions a week lasting 10-30 minutes is plenty. Also include “micro-workouts” where you haul off a single set of deep squats in your office, or a set of pullups when you walk through the bathroom door. These really add up over time. Take Control: Overcome nonstop digital stimulation and distraction by focusing, prioritizing, and powering down with unwavering discipline. Implement proactive daily rituals, such as morning exercise before you reach for a bloody screen and kick into shallow, reactive brain function. Daily exposure to cold makes you more resilient to all other forms of life stress. Avoid Estrogens: Eliminate all plastics touching your food or drink; use stainless steel or glass containers instead. Ditch soy, flax, and corn-based foods; they have 100x more phytoestrogens than other plants! Use all-natural skin and personal care products, such as castile soap, zinc sunscreens, and eco-friendly home cleaners and laundry detergents. Rest Like A MOFO: Slow down and reclaim the lost art of down time. Try a midday outdoor stroll, a park bench meditation, or afternoon power nap. Rest and recover with the same focus and dedication as your ambitious workouts. Integrate more days off, easy aerobic sessions, foam rolling, breathing practices, and temperature therapy. Quit Being A Dick To Your Wife/Girlfriend: Real MOFO’s display emotional stability, kindness, and vulnerability. Relationship expert Dr. John Gray (Men Are From Mars, Women Are From Venus) says your primary biological drive is to protect your female from danger, but in the modern world her main threat is your own anger and emotional outbursts! Remain calm, cool, collected, and clear thinking amidst the daily stresses of life. “Don’t speak if you have a negative emotional charge,” commands Gray. Dudes, these are the marching orders of life and the time to start is right now. As you can read in detail on the website, if you fail to accept this MOFO mission, you can experience a slippery slope effect with dynamics such as prolonged periods of stillness and adding a lil’ spare tire around the midsection as you age. When your day includes long periods of sitting — commuting, office job, and digital entertainment leisure time, you become insulin resistant and glucose intolerant. This leads to sugar cravings and fat storage. When you pick up a bit of spare tire, known as visceral fat, it secretes inflammatory cytokines into the bloodstream that inhibit fat metabolism and make you more likely to increase the size of your spare tire. If you are occasionally a bitchy boy with your wife/girlfriend, it tends to happen more and more often. Why not instead become a full-time, full-on MOFO? TIMESTAMPS: How are you going to get your MOJO back? No matter how busy you are, no matter how stressed you are, you can do it. [02:50] Making an effort and improving is the secret to self-esteem. [04:45] Sleep is of number one importance. A dark room is a must. [05:29] When we are in constant summer mode, we are in constant fat storage mode. [07:00] Our hormonal processes are calibrated to wake up with the rising sun. [11:21] Make sure your bedroom is as totally black as possible. [14:11] You want a cool temperature in your room for optimal sleep. [16:59] Clean up the toxic portions of your life.  [17:55] Just getting rid of the crap (processed foods, feedlot animals and sugars) in your diet puts you way ahead of the game.  [19:55] Get your MOFO (male optimization formula with organs) to get your body rejuvenated. [22:09] Four pillars of human nutrition are organ meats, meats on the bone, fermented foods and fresh foods. [23:38] Get up and move throughout the day.  It makes your body work better and brain work better. [26:02] Brief explosive efforts don’t have to be long duration.  Hit it hard! [29:55] Take control of technology. Connect with nature. [33:27] Get rid of the estrogen in the environment. Avoid all plastics touching your food or drink. [38:16] Rest; not just talking about sleep. We are talking about downtime.  [41:11] In modern life, the male’s anger and emotional outbursts are a threat to the female. You need to get into testosterone balance. [44:16] Brad summarizes the ten points for getting your MOFO. [48:21] LINKS: Brad Kearns’ Morning Routine Brad Kearns.com/MOFO Brad podcast with Ashley Merryman UVEX lenses Deep Nutrition Brad Kearns Cold Therapy Active Couch Potato Syndrome Brad podcast with Jamieson Brad podcast with John Gray QUOTES: "Making an effort and improving is the secret to self-esteem." "Go for the SMASH foods. (Sardines, Mackerel, Anchovies, Salmon and Herring)" Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

(Breather) This Q&A breather episode exhibits great insights about evolving one’s approach over time from super competitive to enjoying the experience of nature and aging gracefully. Curly writes in about the dilemma of doing super fun endurance feats out in nature versus getting in the gym and doing strength sessions that deliver better hormonal and injury prevention benefits but are boring by comparison. How to balance aerobic base building, high-intensity strength training sessions, and all-out sprints week in, week out, and in the context of an annual training pattern. It’s much easier to slip a bit and lose your A-game with some unbridled celebrations and mindless habits. It’s much more difficult to recalibrate and get rid of body fat that was unwanted in the first place. I gained a fresh perspective on a lot of the content I communicate in books, podcasts, and videos from fighting a personal battle instead of just being theoretical. The best starting point for a fat reduction effort is to get your mind right - do you really want this goal, or are you deep down okay being just okay and giving yourself permission to celebrate life and use food as a release valve against all the pressure and expectation we face in other areas of daily life? As you embark on achieving a tangible goal, it’s important to strike a balance between having the focus, discipline and competitive intensity to kick butt with a process-oriented approach where you don’t attach your self-esteem or self-image to the outcome. Insights from Mark Manson and Andrew MacNaughton apply here. You also have to recognize the strong influence of environmental factors, as revealed by the discovery of “clusters” for things like obesity, or happiness, in the Framingham Study. TIMESTAMPS: Jose is asking about his training goals now that he is not competing any longer.  [04:55] Connor Curly is trying to find a balance between running and lifting that makes him feel best. We have to apply restraint to even to things that we enjoy, to act in our long-term best interest. [10:10] Harry has two goals: health and longevity, daily energy in a sedentary job, and getting strong and lean. If you have that aerobic base, you can survive and thrive in high-intensity training sessions, much better. [19:10] Harry, a non-competitive athlete, also asks if he should take a month off of exercise. [29:38] LINKS: Body By Science Brad’s Shopping page QUOTES: "Lifting makes me feel good, but it’s boring; running is super fun but makes me feel bad." (Curly) Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

“Rinse, repeat, and live to fight another day.” These are the prophetic workouts that represent the cutting edge of athletic training and functional fitness. I catch up with former Los Angeles Lakers Strength and Conditioning Coach Tim DiFrancesco to discuss matters of great importance to weekend warriors everywhere: how to get the most out of your body and steer clear of nagging injuries and body breakdown that leaves many people on the sidelines or under the surgery knife before their time. Tim has retired from the grind of the NBA with many great insights and a tremendous database of assessments and exercises that help fitness enthusiasts of all levels correct functional weaknesses to improve performance and heal or prevent injuries. Tim’s best insight from his NBA experience is that champions don’t have any special magic formula, but rather an ability to lock into a winning routine, “nothing earth shattering,” that allows them to maintain an awesome functional fitness baseline. The best athletes establish a comfortable, do-able pattern of the right exercises without overextending themselves and breaking down. Learn more about Tim’s interesting customized approach to client programming at TDAthletesEdge.com. It starts with an assessment of how well you perform basic movements (the same thing he did to NBA draft prospects for the Lakers to see who’s been trained well and who has high injury risks before a multimillion dollar contract decision is made!), and then a consequent prescription of exercises to address areas of injury, pain and discomfort ― making them stronger without over-stressing them. Short of getting some custom programming from an expert, Tim offers listeners a cool Top 5 list of areas of most concern/injury risk, followed by a go-to exercise to improve function. Here is the list: Ankle/plantar fascia/Achilles: Do calf raises (off the edge of a step or any elevated surface) Patellar/quadriceps area near knee: The mighty wall sit is the isometric movement here! Quadriceps/hip flexors: The “Sprinter” exercise where you lay on ground, bring knee to chest, and apply counter pressure with your hand Adductor (groin): The “side laying bottom leg lift” aka the “TD Jane Fonda” move! Hamstrings: Partner-assisted Nordic hamstring curl is the best, or a bridge pose with legs extended out instead of the usual near-to glutes position. This informative show will give you a complete understanding of the cutting edge concepts in functional fitness, injury prevention and peak performance. TIMESTAMPS: Tim DiFrancesco formerly worked with the LA Lakers, now has a cutting-edge fitness program. [04:58] If you're enjoyable to be around, if you add positive energy to the room, how can you lose? [08:39] Feeling strong in what you do physically is a good way to feel empowered emotionally and in everything else. [08:55] How does one optimize minimizing injury risk? [11:52] One important aspect is the degree of difficulty of the regimen. [15:47] The goal is not to crush you. The goal is to see if we can build you up and make you last forever. [19:46] Twelve weeks is a physiological window for you to be able to feel like you’ve put in the right effort. [23:54] It's not just muscles that get strong and more robust and healthier. The common denominator is strengthening. [25:09] An example is the meniscus of the knee. If it has been overtaxed, Tim would NOT have you working through pain. [33:43] Hip replacement surgery is only the last resort. Even surgery for torn meniscus. [38:27] When Tim films a client, what is he looking for as you squat or do a pushup. [45:06] Each client is different but there are some guidelines that are offered here. [51:22] There’s a golf standard hamstring exercise called Nordic hamstring curl. [59:40] LINKS: TD Athletes Edge Instagram: TD Athlete’s Edge Firas Zahabi Zahabi on Joe Rogan podcast Dr. Craig Marker Dr.Phil Maffetone Primal Endurance Mastery Course QUOTES: "Rinse, repeat, and live to fight another day." Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Breather: “Mindless positivity isn’t practical or helpful for most people,” Mark Manson writes in his first book, The Subtle Art of Not Giving A F*ck. He is, as usual, right on with this observation. Realizing that, “our modern, and maddening, urge to always find happiness only serves to make us unhappier,” Manson communicates clearly and concisely throughout his books about why we need to change the way we look at things like personal identity, hope, shame, and happiness. The reason why Manson’s message works so well is not just the power of the message itself, but the fact that, instead of trying to push the power of positivity onto his readers, he offers an entirely new perspective ― what if everything you thought you knew about happiness and success and yourself was wrong? And what if that was actually a good thing? Here’s the thing: as humans, we are all naturally inclined to feel attached to various parts of ourselves, especially the parts of ourselves that receive praise. Whether you’re a standout student or worker, an amazing athlete, a math genius, or a truly great dancer, it’s important to not fixate on the things about ourselves that we identify with the most. Why? Because Manson argues that identity is an arbitrary facade. He suggests looking at your life as a series of decisions and actions and try to maintain an identity that is defined by as little as possible. Our emotional feeling brain actually rules over our rational, thinking brain. Yet we think, or pretend, that the opposite is true! According to Manson, emotions drive our consciousness, and it is emotion only that can motivate us into action. “Emotions convince your thinking brain that you’re right,” Manson says. When emotions rule over the thinking brain, it can lead to narcissism, addiction, compulsion, self-righteous anger, and so on. This is because a person ruled by their emotions has no independent thought, so they only pursue things that bring them instant gratification. Ultimately the goal is not to suppress your emotional brain, but to get your thinking brain connected to your emotional brain. Manson says do not try to suppress your emotions, but instead, try to convince your feeling brain that you will benefit from whatever decision that you are asking yourself about. A good example of this is when people often fail to succeed with lifestyle changes ― this is because our “feeling brain” feels like we don’t deserve the success. Which leads us to self-worth. “Our self-worth is the sum of our emotions over time. If we can’t equalize, we accept inferiority, shame, and low self-worth,” Manson writes. Interestingly, both high and low self-worth are narcissistic, and self-worth is also an illusion. I know a thing or two about tying your accomplishments and/or abilities to your self-worth, so here’s a funny story from my college days: One day, the lockers got totally looted, so I had no choice but to jog home down a busy boulevard, for a mile and a half….in nothing but a Speedo and swimming goggles (and no shoes!). This was only one day after being the champion of a big tournament ― talk about being taken down a peg! “Your identity will stay your identity until an event changes it,” Manson writes. “It’s a network of value-based narratives that determines our identity.” There are two ways to heal from this: Examine the narratives of your life, and reposition them. Visualize the future you want for yourself, and make that your new identity. Let the feeling brain “try on” your new identity so it can become accustomed to it. This can be difficult, because it signifies that you’re really ready to change. “The stories of our future define our hopes, and the stories of our past define our identity” Manson notes, and he advises we take a look at both of those, so we can straighten them out, and get them right! Catch up with my recent interview with man himself, Mark Manson, here and if you haven’t yet read his books, check out The Subtle Art of Not Giving a F*ck and Everything Is F*cked: A Book About Hope. TIMESTAMPS: It doesn’t work to try to be constantly happy. [04:11] Carefully choose what you give a fuck about and then reject the social pressures.  [07:06] Identity doesn’t exist.  It is arbitrary. It is a façade. [08:14] Some of the chapter titles of this book are intriguing: Don’t Try, Happiness is a Problem, You are Not Special, etc. [10:37] If you don’t have hope, you are basically headed toward depression and anxiety. [11:14] A quick history of the 20th century gives an idea of what many people have lived through and helps put things in perspective. [13:37] When life gets too comfortable, we have to pick a cause to worry about to give us meaning. [16:18] Our emotional feeling brain actually rules over the rational thinking brain. [17:42] The history of humanity features a major effort to conquer the emotional feeling brain with self-control. [19:50] There's a common notion in spiritual psychology that the affluence and love we achieve in life equates to our level of self -worth. [24:04] Every emotional reaction has an equal and opposite reaction. [25:11] Both high and low self-worth are narcissistic because they imagine themselves as something special. [27:25] Your identity will stay your identity until an event changes it. [29:52] LINKS: Brad’s Shopping The Subtle Art of Not Giving a Fuck Mark Smelly Bell Podcast with Mark Manson Podcast with John Gray Podcast with Luke Storey QUOTES: "Struggle gives richness to life." - Roger Bannister "Our modern and maddening urge to always find happiness only serves to make us unhappier." - Mark Manson Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.