The B.rad Podcast

What an amazing experience to catch up with Matt Maruca, a wondrous young expert in all things ancestral health. Matt has focused his efforts particularly on the wide-ranging harmful effects of blue light exposure and how you can mitigate it starting right now. Only 20 years old, Matt has been on a six-year obsession to reclaim his health, which started to decline in middle school with routine diet-related suffering such as digestive pain/gas/bloating, acne, and recurring migraine headaches. You will be inspired to learn how a member of the younger generation has leveraged the power of the digital age to overcome the hazards of the digital age amongst today’s youth and instead go deep into self-exploration, progressive health practices and even starting a thriving virtual business that he operates amidst his frequent global travels. I caught up with Matt at his most recent home base of Tulum, Mexico, tee’d him up and turned him loose. If you have young folks in your life that you can urge to listen to a podcast about health, choose this one. Matt puts some amazing pieces together starting with trying to cure himself after striking out with mainstream medical approaches; making some important intuitive observations about people with less technology and more natural health practices in Bosnia-Herzegovina (hint: the women have more attractive figures, especially breasts); and exhausting his attempts to optimize diet and then turning his attention to blue light exposure as the missing element of healthy mitochondrial function. Early in the show, Matt offers an important insight that really stuck with me: if something is wrong with your mitochondrial function, you won’t burn fat well, and you’ll default back to a carbohydrate dependency diet. Mitochondrial function is believed by many progressive experts to be the essence of health and longevity, or alternatively the origin of your demise. Hence, beyond diet we must investigate all ways to optimize mitochondrial function, especially becoming more closely aligned with our natural circadian rhythm. Simple takeaways from Matt’s message:   Follow your own passions and honor your own voice; the traditional path of industrialized education is not for everyone. Align with your circadian rhythm by getting direct sun in the morning, not too much artificial indoor light during the workday, strict protection from excess blue light in the evening, and honoring digestive circadian rhythm by not eating too much at night time.   Matt’s company is called RA Optics - named after the Egyptian god of sunlight, RA (pronounced “Rah”). Check out the stylish pairs of both daytime blue light blockers and evening blue light blockers, including prescription options! I just started using RAOptics evening blue blockers with my computer vision prescription and the experience is exquisite. Previously, I’ve tried to be devoted to using inexpensive orange or yellow tinted UV lenses after dark, but the cheap lenses cause a bit of distortion - tough to use with a computer! With my RA Optics prescription computer lenses, I have more compliance with my goal of using evening eyewear, and can enjoy a mellow computer use experience early in the evening and not disturb my melatonin production later. Visit RAOptics.com to learn more about his unique daytime and nighttime blue light blocking eyewear, and use the discount code “Brad” for 15% off your order! TIMESTAMPS: Matt shares his struggles as a very young person with health issues and talks about his early journey into using natural solutions to solve his health problems. [07:15] When he was doing the paleo diet, in just one week of trying to clear up his acne, he actually had a complete elimination of his gut issues, allergies, and headaches. [09:55] As a young man who was running 20 miles a week, he had to learn to slow down. [14:04] Looking for a cure of his acne, led him to his discoveries for his other physical ailments. [19:04] While fixing his diet, he learned about the artificial light exposure problem. [21:42] It is not easy to do this switching over, even when you try very hard. [25:28] Some people don’t even know what good health feels like. [27:13] Mitochondria are the cellular engines and play a more important part than we realize in your health. [28:29] Sleep disruption and artificial light are the main drivers behind sleep disruption. [35:18] When Matt was living in Bosnia and eating their cultural food, he realized he wasn’t having gas and bloating. [39:27] Women with healthy bodies are not only more attractive, they are in better able to have healthy pregnancies. [42:38] By Matt’s senior year of high school, he was able to have a start-up for optics. [46:53] So just by being exposed to artificial light after the sun goes down or not being exposed to sunlight in the morning, we're completely disrupting this against circadian rhythm. [50:52] The time of day that you eat your meals is affecting your circadian rhythm. [57:12] The RAoptic lenses are blocking the blue and green component. [01:00:38] Spending time under fluorescent lights and LED is stressful. [01:08:45] Light drives the function of our cellular engines. [01:14:49] LINKS: RAoptics.com Mark’s Daily Apple Epigenitics: the science that says your environment turns off and on certain genes. Rob Wolf Chris Kresser Dr.Jack Kruse Dr. Douglas Wallace Dr. Sanjay Panda 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) Testosterone is the ultimate male hormone for peak performance (both physical and cognitive) as well as anti-aging. You might consider it a benchmark for how well you meeting your assorted diet, exercise, sleep and stress management objectives. In part one of this four-part series, I’ll cover the things you can easily do to help your body boost testosterone naturally and see quick results. That's right, you can go from low to bro' in a short time when you make some positive lifestyle changes. Check out this article, How I Doubled My Testosterone Naturally for more information on how I went from being in the clinically low percentile all the way up to the 95th percentile for my age group - simply through employing ten tips that I'll be covering in three consecutive Breather shows. Here are the first three from the list: HOW TO BOOST TESTOSTERONE NATURALLY #1) SLEEP The first thing you have to do is ensure you have a routine of regularly getting enough sleep. Lack of good sleep is probably the number one reason for compromised testosterone levels. Full sleep enables the body to repair and recover. The highest release of hormones into our bloodstream, including Testosterone, occurs while we sleep. (Read more here for 12 Tips to Good Sleep). Dr. Jack Kruse’s brilliant circadian clock article is a great resource for everyone and anyone. Did you know that the best time for sex is 9-10am? And when it comes to workouts, 2:30pm is ideal, since you experience a hormone boost from 12-3pm, as HGH and other adaptive hormones flood the bloodstream (hormone rejuvenation). Dr. Jack also emphasizes the importance of sleep, especially during that 12-3am period: “These are the anabolic times for sleep when we are rebuilding our proteins and recycling our cellular contents. They are three of the most important hours in all human biology. If you miss them, you can bet you have several neolithic diseases for sure. Why do you ask? If these three hours are not reached enough during our sleep cycle, autophagy is never optimized and cellular repair does not occur in our cells. This means we are using old broken down parts in our cells as the next day arrives at 6 AM and cortisol rises again to wake us up.”   #2) EXERCISE Chronic exercise is one way to surely cause burnout and mess with your body and your testosterone levels. Still, exercise is vital, so it’s all about maintaining a healthy balance and knowing when you’ve pushed it too far. Try incorporating the following tips into your workout routine:   Sprinting Sprinting is extremely beneficial as it up-regulates androgen receptors, which bind to testosterone, testosterone itself, and growth hormone. But keep in mind that longer does not equal better here - podcast guest Craig Marker's view on HIRT vs HIIT is that sprinting over 20 seconds causes oxidative damage and cellular damage, with long recovery for minimal extra return. So, there’s really no reason to, except to prepare for extreme competition, since a true sprint is just 20 seconds (or less!). Ben Greefield suggests a 6 second sprint if you really want to increase your testosterone, as a 6 second sprint will burn pure ATP in the muscle cell. Once you get to 8-30 seconds, you start burning lactate, then glucose at the 30 second-2 minute point. Beyond that, you’re burning a combination of glucose and fat. Long recovery time is crucial - you can even take as much as a 10-1 recovery rate, meaning a one minute rest between sprints. Since I started doing this, my sessions are so much better and I enjoy easier recovery, with longer rest and fewer reps. You can also try a Carol bike, rowing, or anything else short and explosive.   #3 CUT DOWN ON SCREEN TIME I’ve talked about the importance of cutting down screen exposure many times (see Tania Teschke’s Advice For Protecting Your Health in Today’s Polluted World). Get vigilant about EMF exposure, get your blue-light blocking glasses on, and watch out for your hand-held devices - do not charge them in your bedroom! - this is key. Especially at night - because this ties into my #1 tip, which is getting enough (and quality) SLEEP. Nothing will disrupt your sleep like even the smallest amount of light exposure, which suppresses your melatonin production and keeps you up all night, thus ruining your sleep, which in turn, affects your hormone balance. For additional references, check out Dr. Jack Kruse, my show with Ben Greenfield (which has tons of great content about boosting testosterone), as well as Ralph Teller’s book, Natural Health - Peak Performance - Longevity Lifestyle, and stay tuned for Part Two, Three, and Four! TIMESTAMPS: There are two important testosterone blood tests: serum testosterone which is the total, and also free testosterone which is the amount circulating in your bloodstream. [03:47] Chronic exercise is one of the ways you can trash your endocrine function. [05:30] If the female has an optimal level of testosterone, it also optimizes estrogen and other performance and health hormones, this can be a big win. [07:47] Presenting tips from various sources, Brad reminds us how important sleep is. [10:17] Wearing your blue light blocking eyewear while watching TV towards the bedtime hour is going to give you a good start in preparing for a good sleep. [11:53] The circadian rhythm plays an important part in our overall functioning. [15:07] The best time to have sex is around 9:00 to 10:00 AM. [17:09] If you exercise right, you get a fantastic boost of adaptive hormones. Sprinting is very valuable. [18:35] We are going for a testosterone boost here so learn to have a very long recovery time. [23:48] LINKS: Brad’s Podcast with Ben Greenfield Ben Greenfield Dr. Jack Cruz: Circadian Clock Lights Out, Sleep, Sugar and Survival Ralph Teller 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.

Dude was a champion runner in his youth, then went down the tired road of decline to become an overweight, fatigued office worker with 45 pounds of excess weight. A portal opened by way of his exposure to the incredibly awesome sport of Speedgolf. After Dude’s first round, he was hooked! But he was also awakened to the idea that carrying around an extra 45 pounds was not helping his performance. Duly inspired, Dude dropped a quick 25 pounds with a traditional calorie restriction and regimented exercise approach. Then he stalled and started looking for a better way that would enable further progress. Dude did some careful research and planning and decided to adopt the Primal Endurance approach to his weight loss and endurance-related goals for Speedgolf. Boom! Dude dropped another 20 pounds in short order using Maximum Aerobic Function (180-age) training and a low-carb, Primal-style eating strategy. From his entry point as a dude trying to lose weight, Dude has gone off the deep end of health research and lifestyle practices. He talks about the dangers of blue light exposure and how to mitigate it. Did you know your computer screen is four times as bright as the midday sun? Blasting your eyeballs with this powerful artificial light source, especially after dark, can result in all manner of hormonal dysregulation. In particular, you will mess up your appetite and metabolic hormones such that you crave more sugar and store more fat. Enjoy this wide-ranging discussion with Primal Health Coach Dude (or watch it on YouTube!) as we cover weight gain and long-term weight loss and the importance of protecting yourself from blue light exposure, as well as Dr. Robert Lustig’s book The Hacking of American Mind (which I covered in a previous episode) that apply to Dude’s own personal experience with healthy living. We ask ourselves: how much should we worry about things like EMF, without letting our awareness create more stress and negativity? Can fasting be the most effective way of recovering from grueling endurance performances? Dude may not be a household name pushing a hot new book or product, but hearing real people’s stories about living real life on the edge will be very inspiring and informative. He ends the show by delivering five quick tips to improve your health and daily energy levels - things that are simple, easy to apply, and do-able for anyone! TIMESTAMPS: The constraints of modern life have impacted our ability to take care of ourselves [7:20]. How Dr. Robert Lustig’s video Sugar: The Bitter Truth, changed Dude’s life [15:45]. Brad and Dude share effective parenting tips and talk about setting boundaries for kids growing up in the digital age [23:15]. The Biology of Belief and letting go of childhood programming to take control of your life [30:45]. Brad and Dude talk about applying The Four Agreements to daily life [38:30]. “Humans have a great propensity for fooling themselves”  [47:15]. Why 4am meditation sessions will rejuvenate your body better than sleep [48:30]. Why Dude thinks we were never meant to eat high quantities of vegetables [55:50]. How plant foods factor into our dietary history and Dude’s weight loss journey [1:00:15]. Studies show you don’t actually need glucose for your brain [1:11:10]. Dude lists his top 5, life-changing health habits [1:20:50].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)In this breather show, I focus on the advice from experts that truly have changed my life, as well as my relationships. All of the advice is centered around what is most important to all of us: love and relationships, and living a happy, peaceful life aligned with our values. Highlighting the most integral messages and beliefs from visionaries like Dr. Wendy Walsh, Deepak Chopra, Dave Rossi, Dr. Robert Lustig, and more, this episode will show what you should be doing more of, as well as what you should be doing less of, to be truly happy in your life and relationships. I always come back to Deepak Chopra’s 4 Daily Intentions. These four intentions are simple but powerful. Every morning in meditation, he reminds himself that this is how he wants to live his life: Joyful Energetic Body: No toxic people, job, substances. He’s also become a plant-based and has little or no meat. Loving Compassionate Heart: People want Attention and Acceptance as they are. (Even Trump! See how he was able to speak to people’s hearts (crazy thought, right?) in his specific way, making them feel seen, sparking and emphasizing the collective insanity among his followers - how else would he have gotten elected? By giving a huge amount of people attention and acceptance as they were). Reflective Quiet, Alert Mind: This is how you access Intuition, Creativity, Vision, and Imagination, and are able to live life in a state of flow and have peak experiences. Lightness of Being: No resistance, no anticipation, and no regrets. Operate by the standing conclusion that there is no explanation for anything. And a little note about #3: Do not force positive thoughts. Dr. Chopra says that being exasperatingly positive is another form of stress. and can actually cause a turbulent mind. This was a big revelation for me — you can lose touch with your emotions, and fail to examine your present situation, weaknesses, and best possible future direction, all because you’re trying too hard to stay positive in a situation that is clearly causing some negative feelings or reactions in you. Instead, learn to listen to your intuition in those moments, because there is value in negative emotion, which is that it allows you to make adjustments based on what and how you are feeling. Without this contrast, how would you ever be able to consciously direct your life to go where you want to go? Two time Get Over Yourself guest Dave Rossi says that when you experience stress, fear, or pressure, redirect your thoughts to your values and your vision. Fake it till you make it, if necessary. Just do something about it! Since the subconscious mind is trained through repetition, winning behaviors no longer require a ton of discipline or commitment. And how about this great quote from Get Over Yourself guest, Seth Godin, who said, “The decline of our personal momentum might be the great untold story of our time. That electronic media, incoming, ‘breaking’, please reply, didn’t you see that, react right now, click here… this has a cost. And the cost is our internal drive to initiate, instead of to just react.” Let’s talk about the great work of writer Kris Gage, who writes for Medium.com, and wrote Good Love Is Boring, in which she argues that “boring is beautiful” and that good love is, “like honoring one another as our own people. Like a relaxed connection. Like respect, and lightheartedness, and calmness. Like eye to eye, and shared rapport. Like going on loving even when we’re at our most hurt, or most angry, or most anything. Like never playing the victim  —  or thinking in terms of how we hurt or what we don’t get. Good love is like mutual self esteem, and self-love, and self-care; like taking responsibility for own emotional wellbeing, owning what’s ours, and coming to each other with fairness. Good love is like an abundance mentality, and good love is like unconditional warmth.” Speaking of a healthy mentality, I talked about Dr. Robert Lustig’s mind-blowing book, The Hacking Of The American Mind, on a previous show, because it will make you completely rethink the way you think about your mind and how you operate on a basic, instinctual and biological level. When pursuing instant gratification, dopamine hits, and you flood the brain’s dopamine receptors. This suppresses serotonin pathways where you achieve happiness and contentment, and you are left with a high possibility of spiraling into addiction. Once you start to trigger dopamine pathways, you’ll find yourself needing more and more of the same in order to get that pleasurable hit. Powerful corporate interests are highly incentivized to hack our dopamine pathways, and do this through a variety of ways, although the following are the most popular: Sugar Digital technology/hyper-connectivity - especially social media Caffeine Marijuana and street drugs Antidepressant and painkiller Rx drugs Chronic/extreme exercise high Video games Porn addiction Another great person to consult on these matters is our past guest, Dr. Wendy Walsh, who has outlined the top 3 attributes that males and females look for in a mate….And if you’re thinking, hmm, I don’t know about some things on this list, well just remember that, as Dr. Wendy has emphasized, these are subconscious hard-wired genetic drives. Sure, you can put “sense of humor” on your dating profile as the #1 thing you’re looking for, but really, sense of humor is just proxy for #2 on the list, which is intelligence, right? If you’re funny, you’ve got to be smart, so those two things are really just two different ways of expressing the same desire. Dr. Wendy also points out how strong these hard-wired genetic drives are because even a female with ample resources of her own cannot escape her genetic drive to seek out resources and security. For Males Youth and beauty Loyalty Kindness For Females Resources Intelligence Kindness Next up is advice from Mark Manson, and I focus on his thoughts on the concept of ‘changing’ and how it’s an arbitrary definition. Here’s an excerpt from a recent email he sent titled, Stop Trying To Change Yourself:  “Here’s the problem with using the word ‘change:’ it gets your identity involved. And when you get your identity involved, you become really emotionally attached to imaginary things. You throw fits and beat yourself up and blame others and decide that you are, in fact, a worthless piece of shit who has no hope in this world. It’s one thing to say, ‘I want to start going to the gym every week.’ It’s another to say, ‘It’s time I finally change and become the type of person who goes to the gym each week.’ The first statement is simple. You want to go to the gym. So, you go (or not). The second statement implies that to go to the gym, you must completely reinvent yourself. And that raises the emotional stakes massively. If you succeed (spoiler: you won’t), you’ll gain this blissful feeling of being a ‘new person,’ which will last until the next time you feel crappy and want to ‘change’ again. If you fail, you’ll chastise yourself for your irredeemable sloth.” This falls in line perfectly with the title of this show - just get over yourself! We wrap up this show with a focus on mindfulness, citing writer Whitney Stewart’s article, 10 Steps to Mindful Conflict Resolution: “We appear to be devolving into our reactive emotions a lot these days: venting on social media, choosing to pay attention to media outlets that regurgitate our positions back to us, all of which further attaches us to our own views in a dangerous configuration that can fuel the flames of outrage, violence, and hate. Mindfulness, which has been shown to help mental, behavioral, and physical outcomes in both youth and adults, is a powerful tool that can help us respond to conflict in a non-reactive way. According to Jon Kabat-Zinn, founder of Mindfulness Based Stress Reduction (MBSR), “Mindfulness is awareness that arises from paying attention, on purpose, to the present moment, non-judgmentally. With present-moment awareness, we learn to identify our thoughts, emotions, and physical sensations without defining ourselves by them. When we can patiently witness our own fears and hurts, we give ourselves the chance to release them, which in turn helps us develop understanding and compassion for others.” TIMESTAMPS: Tips from Dr. Deepak Chopra are these insights: Joyful energetic body; Loving compassionate heart; Reflective quiet alert mind; Lightness of being. [02:26] Dave Rossi says whenever you experience stress, fear, and pressure, redirect your thoughts back to your values and vision.  [04:49] Godin quote: the decline of our personal momentum might be the great untold story of our time.  [07:07] Take responsibility for your own emotional wellbeing. [08:30] When you eat sugar or use digital technology, the dopamine hits you and floods the brain’s receptors, spiraling into addiction. [09:29] What males look for in a partner and what females look for in a partner are mentioned by Dr. Wendy Walsh. [12:20] Stop trying to change yourself. If you fail the change, you’ll chastise yourself. [15:37] Praise the effort, not the outcome. [17:56] Mindfulness is awareness that arises from paying attention on purpose to the present moment non-judgmentally. [18:52]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.

Mark and I go way back to our days on the professional triathlon circuit where Mark was the greatest triathlete on the planet and an absolute master of one of the most difficult and grueling sports imaginable. Mark had an evolved approach that was based on intuition, leading a balanced lifestyle, and competing with tremendous focus and intensity. He rocked two nicknames: the first, Zen Master, was for his thoughtful approach and injection of spirituality into the art of triathlon training and competition. His second nickname was Grip, short for “grip of death” which was what happened when you would take a bicycle training ride with him. You had to hold on to your handlebars for dear life because this guy routinely would open up the throttle and keep it open for as long as necessary to break the mightiest of men. Mark also knew how to disappear from the high-energy training scene in San Diego or Boulder when he detected his training and recovery energies to be even slightly out of balance. He was one of the earliest athletes to stress the importance of an intuitive and balanced approach rather than a straight-ahead macho approach that is more prevalent in sports involving suffering. Mark has a tremendous amount of raw athletic talent for swimming, biking, and running, but it was his thoughtful approach that set him apart from other big machines on the circuit. That said, it’s important not to sensationalize the zen mastery story too much, which seems to have happened frequently in endurance folklore. Mark did not use voodoo magic and incense meditation to win races. He won because he worked extremely hard, was smart in the way he trained, and pushed himself beyond the normal thresholds of pain that limit humans and into a higher dimension of intense suffering. Personally, I learned a lot from observing how Mark conducted himself as a professional, and how one could alternatively be an absolute beast of a competitor, but also a calm, centered, thoughtfully chill dude when he was off the racecourse. Yes, the complete package of Zen Master and Grip was virtually unbeatable. Mark won all over the world at all distances. He dominated the World Long Course Championships in Nice, France, winning in 10 of 10 visits and regaling the crowd at the awards ceremony by accepting in French. He raced much less than the typical pro on the circuit, but when he showed up, you knew it was going to be a tough race. Alas, Mark’s career was not without disappointment and raw failure. Despite being one of the very top guys since his first pro race in 1982, he was cursed again and again at the sport’s biggest race, the Hawaii Ironman. Six-time champ Dave Scott had his number; Dave had the uncanny ability to peak for Hawaii despite inconsistent results and numerous injuries at other times of those seasons when he won in Hawaii. In Hawaii, Mark’s first six tries involved lots of valiant efforts, podium finishes, big leads and breakdowns, but never victory. Pressure was mounting over his career accordingly, like a golfer anointed “best player never to win a major.” Mark even graced the cover of Kellog’s Ironman cereal but couldn’t close the deal. Alas, the stars aligned for Mark in 1989 where he narrowly beat Dave Scott in the legendary Ironwar—the greatest triathlon competition of all time where these two guys, at the peak of their careers, battled side by side for eight hours, destroyed the course record and beat third place by several miles—literally. Listen to the great show with both Mark Allen and Dave Scott as they reflect on the great battle of 1989 and offer never before told behind the scenes observations about what it’s like to deal with the pressures and expectations at the highest level of professional sports. Mark’s inaugural Hawaii victory launched him into beast mode and he won in his next five tries before retiring on top in 2005, becoming the oldest Hawaii Ironman winner at age 38 and beating his own record time. Today, Mark has a thriving multisport coaching business, hosts Fit Soul Fit Body retreats with spiritual leader Brant Secunda (based on the life lessons of the Huichol Indians), and likes to shred the local surf break near his home in Santa Cruz, CA. You will not find a more thoughtful athlete than Mark, and this show is sure to entertain and inspire. Mark has been on a ton of podcasts talking about his triathlon exploits (including my own Primal Endurance show a few years back), so this show is a little different. Actually it was a syndicated production destined for both the Get Over Yourself podcast as well as Mark’s clever new YouTube program called Shed Talks. Yep, I cruised down to Santa Cruz and went into his shed filled with nine surfboards, a bunch of old-time magazine covers and ironman souvenirs, and a makeshift studio with perfect lighting to record with Mark. You can watch us interview each other on Mark Allen Shed Talks, or enjoy the recording on this podcast. I tried to unplug a bit from the talking point template in order to really help you get to know one of the most amazing and evolved athletes in any sport, ever. TIMESTAMPS: It is important to have your own space where you can have good personal experience. [04:42] The training for speed golf is different from many other sports like triathlon. [06:49] Mark talks about how you need to keep your brain quiet in order to access your focus. [10:28] Participating in sport teaches valuable lessons that should make your life better.  More than just the competitive sport. [12:14] If you are doing something that is not your passion or calling, it’s going to be a big mistake. [15:42] How you do something is how you do everything. [17:43] Good sleep habits and disconnecting to tech are some of the things Brad focuses on in hopes of an amazing life and longevity in years ahead.  [19:52] Having a morning routine to get your day started is very important. [24:47] Mark talks about the incredible strength of the Huichol people and how he applies it.  [28:13] What have Brad and Mark learned from racing that helps in their current careers? [33:34] Brad explains why podcasting is such a good way to connect with people. [41:46] Brad is going to try to break another Guinness World record. [52:13] It is so easy to be a participant if you find your passion. [57:56]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) Have you ever wondered just how much physical stress and emotions affect your body? Referencing back to a previous show with Dr. Ron Sinha, who has worked largely in the affluent Silicon Valley area, I talk about how psychological conditions can have a serious impact on your health, regardless of how “big” or “small” whatever problems you’re dealing with might seem. The point is: stress is stress, regardless of the source of that stress - the impact on your health is the same. Which brings me to the related concept of the hedonic treadmill. The hedonic treadmill (or hamster wheel) is a preset thermostat for your own intrinsic level of happiness.  So let’s say someone was wired to be generally unhappy from childhood. If that person wins the lottery and becomes instantly rich, there would be a momentary rush of happiness or a thrill, which over time would return back to your preset thermostat level of happiness.  Studies of lottery winners show that they don’t respond to ordinary situations or everyday events with an inflated level of bliss. The treadmill refers to how individuals are constantly spinning on a wheel where they seek outside pleasures, hoping that will somehow reset their thermostat to a higher level of happiness. “Maybe if I leave this job and join a start-up, run my own business, make more money, get a nicer car, or push my kids harder so I can live through their success, then I’ll be happier…” Angry, dissatisfied, unhappy, selfish people don’t all of a sudden become peaceful, happy, selfless individuals as a result of positive changes in their financial or personal situation. The converse is also true: If you are wired to be happy and more resilient, then sudden adverse changes in your health or your finances may temporarily move your happiness levels lower, but then you snap back closer to your pre-programmed levels. Again, in my neck of the woods, there is a tremendous focus on constantly driving towards external goals to hopefully reset the thermostat.  This rarely ever works. As a matter of fact, it just creates sequentially greater and greater expectations that result in temporary highs, but then you’re back to your preset level of dissatisfaction. “All these years of hard work and sacrifice, yet I still feel like this.” Sound familiar? I’m by no means encouraging you to demotivate yourself or your kids, but for every moment you set a high goal, take time to appreciate all the surrounding moments, achievements, and gifts you take for granted. If you are pushing yourself or your loved ones towards external goals and setting higher and higher expectations while consistently sacrificing nutrition, exercise, sleep, social connection, nature connection, and mindfulness, then you are chaining yourself to the hedonic treadmill and not making progress towards a more fulfilling life. I deliberately have learned to set really low expectations for most events and personal interactions in my life, and it really has made a huge difference for me.  If expectations are not met, no worries, and if they’re met or exceeded, then I feel joy and gratitude. Here are some tips that are seriously helpful when you find yourself faced with this issue: 1) Identify. Label rumination when it happens… “There I go ruminating again.” 2) Categorize. Be familiar with the common rumination movie themes you replay in your head like if-then, great expectations, and social comparisons. 3) Externalize. Grab some popcorn (a handful of nuts would be healthier!) and watch ruminating thoughts like a movie. 4) Detach and Distract. Rumination is sticky and it will pin you to your office chair, your couch or your bed, so you feel helpless and paralyzed.  You literally become a victim or prisoner of your own thoughts. Immediately detach yourself from your rumination environment and then positively distract yourself with exercise, reach out to a friend, read a book you enjoy, do something creative, get out into nature, etc.  Mondays are days I’m most susceptible to rumination and the simple act of working in a public place like a coffee house rather than in my solitary office makes a huge difference. 5) Be Present. Remember I said that ruminating about the past is linked to depression, while ruminations about the future are tied to anxiety.  The space in between is the present and mindfulness practices like meditation help bring you back to your center. 6) Pause and Reflect. Become the wise elder every now and then.  Ask yourself if you’re constantly running on the hedonic treadmill and forcing your family down a similar path.  Prioritize your mind and body and encourage those you love to do the same. Remember, you cannot reset your thermostat through incessant material pursuits and external goal achievements. 7) Get Help. For many, the rumination movies continue to dominate their lives despite using some of the above techniques.  There are past experiences and traumas that have become strongly embedded into our psyche and need to be addressed by a mental health professional.  Unfortunately, seeking help is often considered taboo to the very individuals and cultures that need it the most. However, it’s a necessary step if you want to be able to break free from the things that no longer serve you, and the truth is, we ourselves are often to blame for the cages we find ourselves locked in. Usually, we are the ones who got ourselves there - so, therefore, we are also fully capable of getting ourselves out of whatever restraints and constraints that we’re currently facing. TIMESTAMPS: FOMO is fear of keeping up, fear of missing out. These conditions impact our health. [02:53] Biochemical effects of the brain’s functioning show that all the cells of your body are affected by your thoughts.  [04:38] Studies of lottery winners show that they don’t respond to ordinary situations with an inflated level of bliss. [05:32] Individuals are constantly spinning on a wheel. [07:40] People are striving to reset their happiness thermostat. [11:39] Brad’s tips on overcoming the dangerous adverse consequences of FOMO are listed.  (1) is Identify. (2) categorize; (3) externalize; (4) detach and distract; (5) be present; (6) pause and reflect; [14:22] Set an example for your kids with a healthy mindset. [17:58] Social behaviors are contagious. [18:48]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.

Welcome back Dr. Paul for show #2! Our first discussion messed with my head forever, as the case Paul presents for a nose-to-tail carnivore diet is extremely compelling. Paul peppers his rapid-fire commentary with scientific terms that may escape you, but he does a beautiful job framing the discussion around two big picture insights that may change your life: #1: Plants are not necessary for human health and may be detrimental or extremely detrimental to many folks. The highly touted “antioxidant” and “super-nutrient” benefits are misrepresented and misinterpreted. #2: Animal foods have vastly superior nutrient density to plant foods, so emphasizing them in the diet delivers better performance, recovery, disease protection and satiety. Dr. Paul’s new book, The Carnivore Code, is a detailed look at all the scientific rationale and benefits of eating nose-to-tail animal foods. But he also offers some valuable first-hand knowledge by sharing the results he’s gotten from personal experiments he’s done - like his attempts to incorporate some plant food in the form of carbohydrates (kabocha squash, to be exact) into his diet. Dr. Paul was curious if adding some squash into his diet would help with his post-workout recovery, and how he would feel after a few days of eating a little bit of it. So, Dr. Paul added kabocha squash into his life, three separate times, for a few days at a time each time. And how did he feel after having it, even when it was just for a few days? Not any better - in fact, kind of worse: less focused, emotionally “jittery,” and hungry.  Yes, it turns out that adding carbs made Dr. Paul’s satiety go way down and he found himself way hungrier, much more often. So, back to the regimen of bone broth, bone marrow, and steak he went! And, unsurprisingly, he found that he felt amazing when he went back off of plants - he had improved mental clarity and focus, as well as tons of energy. And the hunger? Gone. Clearly, if you want proof of what works best for you, you’ve got to 1) examine how you feel and 2) pay attention to, and respect the science and history behind the human diet. Unfortunately, we seem to have an “epidemic of autoimmune disease” in the US, as Dr. Paul points out, and what is even at the root of all of it? Think about people you know - your friends, your co-workers, your family….we all know at least one person who’s been suffering from an autoimmune illness or a psychiatric disease for a long time, and if they’re not getting better, then it’s time to realize that it very well could be the plants - because of the toxins they contain. For a lot of people, plants are a huge trigger, and the main problem is that they don’t even realize it! And even if they do, the idea that plants are toxic and harmful to your health is extremely difficult to handle if you’ve spent your whole life believing that you’ve got to eat your greens to stay healthy. But, as Dr. Paul explains: “It is micronutrient density that determines our quality of life - and how do we get the most of that? In animal foods.” TIMESTAMPS: Dr. Saladino’s opinion is that we don’t need to eat fruits and vegetables. [03:11] After eating only meat, He actually felt worse when he reintroduced vegetables into his diet. [06:05] Paul eats about one gram of protein per pound of body weight. [08:20] The quality of the calories we use affect the way our body responds. [10:45] Losing weight is not about eating less food, it is about eating different food. [14:55] Food affects illness and disease in a huge way.  [18:55] There is much controversy between carnivore diets and plant-based foods.  What is wrong with veganism? [22:34] There is genetic variation in how well we tolerate plant toxins. [25:43]  If you are insulin resistant, you either need to go high carb/low fat, high fat/low carb, or mixed macronutrients with caloric deficit. [27:44] You can correlate the size of the brain with the amount of B12 in the body. [31:58] Fruit is a special case that we can consider with plant toxins.  [35:18] Vegetables like broccoli, kale, collard, cauliflowers when chewed, it’s kind of like super glue. [37:34] Paul debunks the Blue Zone. [46:55] Curcumin has been shown to affect many things negatively in the human body. [49:21] Plant foods are survival foods. [52:28] We can feed everyone beef in the US entirely by using grass feeding. [55:22]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.

Morning routines are all the rage these days, with lifestyle gurus claiming that you can crush all the objectives in your hectic day if you can just do some badass stuff after you wake up. Some of the hype has become ridiculous, and I recite the suggestions from a viral video by a prominent peak performance guru that numbers 15 things to do in the morning. Enough already, let’s get real. In this show, I offer some simple suggestions to make a morning routine a reality. Tips include: making a full commitment that you deeply believe will help you, including a fun factor so you get instant gratification as well as long term health benefits, and applying the skills of repetition and endurance to turn your routine into habit - no motivation or willpower necessary. Practically, I suggest you start your day with some form of movement, expose your eyes to direct sunlight and do something that helps you focus (like reviewing/creating your To-Do List). And by all means, do not forget the #1 rule: avoid reaching for technology first thing in the morning (like 84% of Americans do!). If you want to get super badass, consider a cold exposure session to develop focus, discipline, and resilience against all other forms of stress that lie ahead in your busy day. There are actually a lot of options here, and it’s up to you to figure out what works best for you - but the main object is sticking to it. Enforce healthy habits, stay on schedule, and commit to carrying out the tasks that you know will keep you in a focused, productive state.  TIMESTAMPS: Brad questions some others’ suggestions. Do we really need to make the bed in the morning? [02:57] Brad recommends his routine which is fun and energizing and not intimidating. [07:28] Number 1 is: make a commitment of five minutes. [08:38] Number 2 is: Make it fun and make sure you get some sun. [09:37] Apply the attributes of repetition and endurance instead of relying on motivation. [11:07] Get moving in the morning. [13:32]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.

Sharon is the Founder and CEO of Bonafide Provisions, makers of the number one selling frozen bone broth in America. We will learn all about the amazing amino acids present in bone broth that support gut health, deliver a collagen boost for healthy skin and nails, and help rebuild broken down connective tissue. Sharon will detail how to make bone broth at home in the correct manner, how to discern what is quality and what is crap at the store, and how bone broth helped her child go from sickly and ADHD-diagnosed to a life of robust health. Prior to starting Bonafide Provisions, Sharon was a certified nutritionist specializing in a whole foods approach to health. She describes mechanisms in the digestive process whereby the presence of an agent on our tongue sets off an efficient chain-reaction of nutrient assimilation. She asserts that the best way to obtain the nutritional benefits of any agent (vitamin C, etc.) is through real food. In her practice, Sharon implemented the cutting-edge GAPS protocol to patients with great success, most notably with her own son. GAPS stands for Gut and Psychology Syndrome and emphasizes the importance of the gut-brain connection in holistic healing. The gut and brain communicate via the enteric nervous system. Interestingly, in fetuses, the gut and brain originate from the same matter before they split off and progress into a fully formed brain and intestinal tract at birth. GAPS has been shown to be highly effective in addressing assorted mental health conditions that are typically addressed with medication, including depression, anxiety, ADHD and conditions associated with the autism spectrum. The rationale here acknowledges that dopamine and serotonin are largely produced in the intestinal tract, not the brain! What’s more, stress often manifests in the gut, such as the butterflies associated with nervousness. When you suffer from the common malady of leaky gut syndrome, it has a profound adverse impact on your mental health. This is the absolute cutting edge of medicine today, and Sharon weaves the story into the discussion around bone broth because bone broth helps heal leaky gut! Some key beneficial agents: Glycine: helps with protein digestion and fat absorption Glutamine: a potent amino acid that gut cells use to produce beneficial mucus for a strong gut lining. Bone broth battles leaky gut! Proline: An essential component of collagen to promote cell repair, healthy skin and joints. Bone broth is the best source of collagen — straight from the animal’s joints! Glycosaminoglycans: Often touted by Dr. Cate Shanahan, when you ingest these agents, they head to the areas of your body where they are needed most, where you have weakened or insufficient joints and connective tissue. Interesting historical tidbit: Bone broth was a staple of the human diet in recent generations, but the massive cultural shift to processed food that occurred around 1950 led us to disgracefully neglect bone broth. After life returned to normal after World War II, marketing forces pushed women out of the kitchen, enticing families with the convenience of TV dinners and later the explosion of fast food restaurants across America, as detailed in the iconic book, Fast Food Nation, written by Eric Schlosser. Dr. Cate Shanahan specifies the year 1950 as a cutoff for being reared with a decent diet prior, or a shit diet after that. Indeed, elderly folks today can harken back to their younger days when meals were home-cooked and prepared from scratch, and sweets, treats, and sodas were celebratory indulgences instead of dietary centerpieces they are today. How to make your own bone broth: Find joints or knuckles—the more joint material, the better! Chicken feet are particularly rich in collagen. Make sure you get organic/grass-fed/pasture-raised bones for the same reason we want naturally raised meat. Bone broth is keto friendly being high protein, moderate fat and low or no carb. If you add other ingredients such as veggies or sauces, you will alter the macros obviously Cook animal bones 18-48 hours on low heat. Sharon says the Instant Pot shortcut is not a great idea here, so use your Instant Pot low heat function or a Crock-Pot or best yet a giant saucepan. Ideally, you want a 10-to-1 ratio of water (make sure it’s filtered) to bones. Use a few tablespoons of a chelating agent like apple cider vinegar, which will help extract nutrients from the bone matter. If your broth is gelatinous when it’s cooled, you have succeeded! How to shop for quality products: Commercial “broth” products are devoid of the quality nutrients and basically a watered-down version of the actual bone broth. You should actually call this stuff “stock,” fodder for a liquid base of soup. Read labels! Bones should be on the ingredient list. You should see a prolonged cooking time specified on label or on website, and certified organic designation as well. This entails organic products all the way through the factory. Bone broth is stored in the fridge or freezer and will last a week in the fridge. As detailed in Dr. Cate Shanahan’s book, Deep Nutrition, bone broth is one of the ultimate ancestral foods, and it has been widely neglected (or watered down in the case of “broth-like” consumer products.) It’s time to get on the bone broth bandwagon and make it a centerpiece of your diet. Enjoy the show and learn more about Sharon at bonafideprovisions.com. TIMESTAMPS: Far from being a fad, bone broth has evolved over time [5:50]. How to figure out the proper amount of bones to use [10:40]. The benefits of using sun-dried sea salt [11:50]. Why homemade food went out of fashion [15:30]. What ingredients to look for when you buy bone broth from the store [21:05]. The true meaning of “certified organic” and the ideal cooking time [27:00]. How Sharon counteracts the issues that plague recovering vegans/vegetarians [32:40]. The reason why food is so effective as a healing modality for the body  [40:55]. Processed food items with “gluten-free” or “grain-free” labels are still junk food [45:20]. The effects of having gut dysbiosis and the gut-brain connection [50:05]. Using a Crockpot to make broth is not terrible, but it isn’t ideal [57:00]. The bones that make the best broth [59:19].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) Lots of great stuff to cover today as I continue to go through all of the great questions you’ve submitted so far. We start with a question from a listener who challenges me to name the many things that I find more important to endurance success than the particulars of workouts and scheduling, so I spout 7 things quickly in response. I then share from recent success stories, including improved sleep from honoring digestive circadian rhythm and improving inflammatory conditions with dietary restriction. And what kind of dietary restriction do I mean, exactly? Well...of course, it all depends on the individual. For some people, that means eliminating certain foods that trigger inflammation. But for others, it just means working on timing and adjusting the way you schedule your meals, but not changing anything about the food itself - just switching to eating earlier dinners, for example. I also stress the importance of cultivating your intuition (in all areas of life, duh) when it comes to fitness and diet. Knowing how to employ your intuition will always serve you well because it allows you to go with the natural flow of things. So instead of forcing strict, regimented workouts set at specific times on yourself, try to balance honoring your commitments with an understanding and respect for your body’s natural needs, which are for rest and relaxation, balanced with a healthy exercise regimen. I then explain how to reconcile the seemingly disparate training approaches of aerobic-based versus explosive efforts found in a Crossfit Endurance workout (listen to my show with Brian MacKenzie for more details). I also talk about how consuming lectins may be triggering inflammation that worsens skin-conditions, like vitiligo, and how the elimination of night-shades can help with this problem. As I get down to the last few questions, I realize how many of them have had a similar theme, which is balance. How do you balance intuition with a set schedule? How can you begin to manage stress and rest most effectively? And how do you reconcile two diametrically opposed perspectives, like Primal Endurance vs CrossFit endurance? How do we move forward when there are things in our life that seem to contradict each other, or when we don’t quite know how to proceed? We get over ourselves and our negative internal chatter, and remember the importance of having a healthy perspective! Take advantage of support from your community, from your family to your friends, to your colleagues to your neighbors, because that’s what makes all the difference in the world in terms of your performance and your mindset. Just don’t get caught in the trap of stressing about not doing enough. We’re all doing the best we can (and if you’re not, simply recognize it, and make adjustments!) so, remember the importance of continuously committing to BALANCE. There is a time for action, just as there is a time for prioritizing resting and recovery. Do yourself a favor, and let yourself fully experience the benefits of both. Thanks for the thought-provoking questions! Keep ‘em coming by emailing getoveryourselfpodcast@gmail.com. TIMESTAMPS: David is asking about workout scheduling. What is the order of importance?  [03:57] It interferes with our circadian rhythms to have this constant technology available. [05:30] Stress/rest management is so important for a balanced life, especially for an athlete. [07:13] Have a healthy perspective on setting goals. [08:22] Having a supportive family, community environment, or training partners makes your training more doable. [09:50] Cultivate intuition over a regimented schedule. [11:17j Think about the “breakthrough workout.” It should be the centerpiece of your training. [12:10] Morning flexibility routine keeps Brad in a stronger position to do other things the rest of the day. [13:04] Clean up your diet. [14:42] Ward is telling about what he discovered that, despite going keto, carnivore, changing sleep hygiene, he was still having disturbed sleep. The timing of eating was the secret. [16:46] Felix is asking about the skin disease of vitiligo which is believed to be caused by an intolerance to lectins. Eliminating nightshade vegetables from the diet can help with many conditions. [21:15] The next question is how does a middle-aged novice trainee reconcile two diametrically opposed viewpoints like Primal Endurance vs CrossFit endurance? [24:51] The two viewpoints go hand in hand, but the emphasis needs to be rest and recovery. [29:50] Holger in Germany mentions how many studies there are on diet that will support anything.  It’s confusing. You have to see what works for you. [31:57] Brian shares how he is living with ulcerative colitis but living the Keto lifestyle has kept him off meds for 8 months. [34:38]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.