The B.rad Podcast

Get to know Mark, his background, and his entrepreneurial spirit like never before! Mark Sisson has been a great friend and mentor of mine for 30 years. As one of the founding fathers of the primal/paleo/keto/ancestral health movement, Mark has probably been on a couple hundred podcasts, including perhaps a dozen of our own for Primal Blueprint and Primal Endurance shows (listen to the very first Primal Blueprint podcast, published December 30, 2013, where he talks about the dangers of chronic cardio.) Since you can grab a lotta content on healthy eating and primal living from Mark with a push of button, we aspired to do something special with this conversation. Enjoy this lengthy and intimate conversation where Mark covers seldom heard life journey material starting from childhood and continuing to his present day role as a prominent health expert and entrepreneur. We rolled for a couple hours, and the end product is now destined to be archived for eternity in the Library of Congress as The Ultimate Mark Sisson Interview.   If you know all about Mark as a longtime follower, this interview will give you a more complete picture than what’s offered by his public image. Even I was surprised to hear some of the details about his early years! If you’ve never heard of this blond guy, you will enjoy a fascinating account of the wild and wacky journey of a born entrepreneur and intense competitor. You will reflect on the importance of trusting your gut, never giving up on your dreams, taking action rather than just talking a good game, and honoring your basic nature (whether you’re risk averse or are repeatedly called to grand ambitions.)   The show begins with a check-in about Mark’s surprise 2018 relocation from Malibu to Miami. He loves the warm water and the awesome restaurants, and the Ultimate Frisbee games are just as hard-core as in Malibu! Then we take the narrative back to his childhood in a small fishing village in Maine. A fascinating insight about the genetics and disposition of a born entrepreneur prevails throughout the conversation. From day one, this guy has shown industriousness, vision, and a fearless competitive drive that has led him to pursue ambitious goals, keep going when others might give up, and change direction on a dime when most would stay the course on the comfortable beaten path.   As a pre-teen, Mark harbored a desire to “participate in the economy,” so he built a thriving lawn mowing business in the summer. Feeling restless midway through high school, Mark took the initiative to apply to the prestigious Philips-Exeter Academy prep school in Exeter, NH. Yes, this place is a legit, boasting a billion dollar endowment and an alumni list featuring 19 US Senators, a US President (Pierce), a Mark Zuckerberg face, Dan Brown of DaVinci Code fame, and Mark Sisson of Primal Kitchen fame.   While Mark showed some early promise as a big fish distance runner in the small pond of Maine, he experienced a breakthrough in confidence and performance after an epic Outward Bound summer experience on an island off the coast of Maine. He excelled at Philips-Exeter in academics and athletics and was off to Williams College (often ranked as the #1 liberal arts school in the nation) to pursue his dream of becoming a physician. You’ll start to notice a recurring theme in the story: numerous pivots and redirections from even the best-laid plans. Mark’s medical school ambitions were detoured by a random knock on the door of his dorm room by a nostalgic Williams alum who had occupied the same room. The alum was so amazed by what he saw inside he challenged Mark on the spot to second-guess med school and pursue other passions. No, it was not a jacuzzi and live band party setup that Rodney Dangerfield created in the movie Back To School…I guess you will have to listen to the show to discover the details.   Indeed, Mark’s entrepreneur gene was in full bloom even in college. He became such a skilled house painter that he was making what most would consider an excellent annual salary in a few summer months of wielding a mean paintbrush. Forget scaffolding, just race up and down a ladder all day like a marathon runner, and paint with the dexterity of a gymnast, to finish houses in a fraction of the time a professional crew could.   With med school plans on hold, Mark headed out to Northern California to pursue his dream of qualifying for the US Olympic trials in the marathon. He had some fantastic success as an endurance athlete, running a 2:18 marathon (5th in the national championships), but overuse injuries ended his career before he could even participate in the 1980 Olympic trials. Mark had a fabulous swan song as an elite athlete when he moved over to the sport of triathlon. With running injuries managed on account of swimming and cycling sharing the training load, Mark gained competency quickly and placed 4th in the Hawaii Ironman world championships in 1982. Since Mark’s endurance career predated the days where elite athletes could earn a decent living, he was hustling all the while in the background. He operated a thriving frozen yogurt shop in Palo Alto, CA, custom-built a restaurant featuring the world’s first refrigerated salad bar, and did more house painting and construction work.   In the mid-80’s, Mark chased a new dream, heading to Los Angeles in hopes of becoming a sportscaster. This entailed immersion into the model slash actor slash personal trainer scene in LA, and Mark soon emerged as a top trainer and health expert. Mark and I first met back in 1988. There was a newly-formed team of professional triathletes, and Mark was enlisted to coach us. His methods were revolutionary at the time, when he argued for athletes to avoid the chronic training patterns that led to breakdown, burnout, illness and injury. Instead, he told us take it easy at many workouts and focus on the occasional “breakthrough” workout where you could push yourself enough to break through to a higher fitness level.   Mark was ahead of his time with these insights, as the prevailing approach to endurance training was to grind out as many miles as possible and hope to avoid injury or breakdown. Mark’s own breakdown experience as a marathoner had prompted his awakening to a more sensible way of training. Mark would prove the value of his approach by occasionally jumping into high profile races or competitive workouts and hanging with professional level athletes, despite training minimally while pursuing a full time career as a personal trainer and nutrition consultant.     Mark also did consulting work to design nutritional supplements for various companies, and became the central figure in the first anti-doping organizational efforts in triathlon. In 1990, Mark was invited to serve as Executive Director of the national triathlon federation out in Colorado Springs, CO. After a few years of growing the sport wildly, Mark returned to LA to embark upon a lucrative career in the nutritional supplement world.   Yes, here as Mark humming along, making a great living and raising two young children with his wife Carrie. Alas, the entrepreneurial gene switched on again, and Mark decided to leave his cush position to plunge into debt and uncertainty, strike out on his own, and develop the world’s most comprehensive multivitamin, mineral, antioxidant, anti-stress supplement formula, aptly named Damage Control Master Formula. The venture became an immediate success, and Mark quickly ascended into the role of vitamin king living at the top of the hill in Malibu. Yes, this operation was dialed, with only a handful of employees and millions in revenue, mostly from a single product with a high profit margin. This gave Mark plenty of time to work on his golf game, to no avail. His grain-based diet causing hand arthritis was a worthy excuse. Seriously, but we digress…   Mark “fed the beast” (his term, not mine. Love it!) by hopping on a plane to Dallas every two weeks to tape a couple talk shows that were broadcast across the Bible belt to viewers whom apparently desperately needed the world’s best vitamin by “calling now” to the number on the TV screen. Alas, the infomercial era ended with a big giant thud. With the beast starting to get hungry, Mark blew a million bucks trying to keep the dream alive by producing dozens of episodes of his own TV show, which he quickly pulled the plug on before most of them ever aired (wouldn’t you love to see these now on YouTube?).   At this point, now 2006, Mark turned his attention to something called blogging. The launch of MarksDailyApple.com was inauspicious. After a year of devoted effort and a six-figure investment in the team and infrastructure, MarksDailyApple.com was pulling in a whopping 1,000 readers a day. Staying true to his values and vision despite the stress and anxiety of declining sales, Mark and his team stayed the course, cranking out great content without polluting the message with supplement marketing.   Over time, Marks Daily Apple readership continued to grow exponentially. The publication of The Primal Blueprint in 2009 was another watershed moment, as the reception was excellent and served as a catalyst for the overall explosion of the primal/paleo/ancestral health movement. Funny now, but Mark was turned down flat by many big time New York publishers when he pitched The Primal Blueprint. The prevailing rejection theme was that Mark was not an MD so he lacked the necessary credibility. True to form, Mark decided to self-publish and sell the book out of the Malibu warehouse—about as far away as you can get from the big time publishers on Madison Avenue! Indeed, once upon a time you could only find The Primal Blueprint for sale at Primal Blueprint.com.   As we reach the final decade up to present day, Mark covers the crazy explosive growth of his enterprise, and the consequent challenges and complexities this brought. You will be inspired by his well-placed enthusiasm and resolve to stay true to his vision despite challenges. #ListentotheSisson carefully and notice the difference between someone spewing shallow positive affirmations versus someone who faces the day with a healthy but realistic competitive intensity, a willingness to fail and grow stronger accordingly, and an emphasis on leading a healthy, balanced lifestyle. It is here, with his “Live Awesome” ethos, that Mark distinguishes himself from many narrowly-focused peak performers who succeed on a material level but neglect health, fitness, family life, or being kind in the process. While we didn’t discuss this in the show, “pivot” is Mark’s favorite word to describe the necessary skills and disposition to succeed in a competitive environment and be happy in general life. You have to keep moving and growing as a person, adjust to uncertainty and setbacks without falling apart, and generally becoming skilled at pivoting to take what life gives you in good spirit. Enjoy the Ultimate Mark Sisson Interview and stay tuned for a follow up Breather show called Deconstructing The “Listen To The Sisson” Show.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.

Perhaps you saw the headline stories about some Harvard professor calling out coconut oil as “pure poison?” Her ridiculous lecture sound bites were seized upon by the modern media machine and turned into a salacious international news story. Predictably, folks in the primal/paleo community quickly weighed in to discredit her irresponsible comments, which are remnants from the decades of flawed conventional wisdom that issued a blanket condemnation of saturated fat as the proximate cause of heart disease. MarksDailyApple.com always does a great job providing a thoughtful perspective with numerous links to respected science when the debate of the day arises. Here’s Mark’s take on the coconut oil issue. Perhaps you’re old enough to remember the aggressive and highly successful movement in the early 1970s to transition Americans from butter to margarine? Yes, refined high polyunsaturated vegetable oils, now acknowledged by respected science to be directly responsible for hundreds of thousands of deaths from heart disease and cancer each year, were highly touted by the pillars of conventional wisdom for decades. This sad story is a fascinating example of what happens when special interests intersect with government and educational bureaucracy heavily invested in the status quo (in assorted ways, including ego, tenure, and profit interests), and the individual consumer ends up royally screwed. It’s still confusing to process today’s passionate and disparate opinions about diet. Today we have the seemingly opposing camps of the plant based folks versus the primal/paleo/keto folks. I prefer to focus on the common ground, such as eating a colorful, nutrient dense diet with abundant intake of vegetables. No one argues with that! If you decide not to eat some of the most nutrient dense foods on the planet (meat, fish, fowl, eggs) in favor of a commitment to vegetarian or veganism, this may work well for you with a careful approach to ensure you get the nutrients you need. Similarly, if you decide to adhere to ancestral eating patterns and end up with most of you calories from fat and comparatively minimal carbohydrate intake, there is great scientific and anecdotal evidence that you can thrive, drop excess body fat, and reduce disease risk factors. One thing is for sure: we have enough sensationalism, controversy and irresponsible cultural influencers out there to proclaim that enough is enough. This coconut oil story is a good example of bullshit of the modern media machine and entrenched conventional wisdom spouters creating massive damage to humans interested in eating and living healthy. Hence, I am compelled to squeeze this show into the lineup ASAP and go off! Hopefully, you will obtain a basic education and fresh perspective on the matter of consuming a healthy, natural product like coconut oil in your diet, and the general rationale for an ancestral style eating pattern. Here’s my starting point: How can something that’s easily and naturally extracted from an edible plant, something that humans have been eating for thousands of years, be a “poison”?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.

This show is an interesting compare and contrast to my earlier breather show about the Japanese men’s World Cup soccer team, and the evolved competitive spirit of doryoku (“honor in the effort”) that is a central element of Japanese sports culture. In America, we have the win at all cost ideal that can often run amok and reveal as disgraceful behavior by our champion athletes. Tennis players have long been known for on-court tantrums. Granted, it’s a tough environment with the 1:1 nature of the battle and the fans breathing down your neck. John McEnroe, king of tantrums, revealed that his antics help him turn up his competitive intensity and killer instinct in matches. Don’t try this at home! At the recent US Open Tennis Championship female final, tennis legend Serena Williams came unglued and melted down en route to her loss to a young underdog named Naomi Osaka. Osaka represents Japan but hails from New York. I criticize Serena for disgracing the sport and also have some harsh words for the notoriously rowdy US Open tennis fans (event is always held in Flushing Meadow, NY). They booed during the awards ceremony, ostensibly in support of Serena’s disappointment with the match umpire. The whole scene was a disgrace to the sport of tennis and disrespectful to the great performance of Osaka. Serena does get some credit for trying to reign things in, urging the crowd to stop booing during the awards ceremony and graciously congratulating Osaka. But none of this would have happened had she been able to control her competitive emotions a bit during the match. Billie Jean King, great champion of gender equality notwithstanding, weigh’s in with breezy and poorly timed commentary that taints what she stands for. Yes, Billie Jean and Serena make a good point that male players seem to get away with more without sanction, but when Billie Jean makes a scene, she should remember Michael Jackson’s strong advice, and remember to always think twice (“don’t think twice, do think twice!”) At least I end on a high note, celebrating the composure and grace displayed by Osaka during the awards ceremony, where she bowed to Serena and thanked her for the opportunity to play the match. Reminds me of the Japanese soccer team. It’s great to see a young player with a healthy competitive mindset become a champion! Maybe hyper-competitive, over-pressurized youth sports coaches and parents can take notice, get over themselves, and focus on the honor in the effort.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.

Relax, retrain, forgive, repeat! Dr. Goldstein’s show is going to stop us distracted, multitasking, text binging, social media addicted modern humans in our tracks and rock our world! We all know the dangers and drawbacks of hyper-connectivity and distractibility, and our diminishing focus and mindfulness in hectic modern life, but we seem to be collectively shrugging our shoulders, complaining a bit here and there, and carrying on, glued to our devices. My visit with Dr. Goldstein had a deep impact on me, because he explained beautifully how our repeated use of technology gets integrated into habit. We have engaged in “intentional practice and repeated it until it becomes automatic--until it becomes habit.”   We often talk about habit-forming in a positive context. Hey, I love my morning chest freezer cold plunge—listen to my podcast on that topic! We are all good at fastening seat belts and brushing our teeth each day. But what about undesirable, stress-producing behaviors that have become habits to our detriment? We know that humans are wired to respond with a dopamine burst to novel stimulation in our environment; in primal times it was a rustling in the bushes, today it’s the ding of text message. Consequently, a couple years ago, I bravely and proudly turned off all notifications and text message sounds on my phone. Oh yeah, but how many times do I reach for my phone over the course of a day—to see if I have any text messages, because my text messages don’t beep? OUCH! It’s hard to talk our way out of the negative aspects of technology.   I tried when I explained how I love my iPhone because I’m no longer bored when standing in line at the bank. Now I can be productive. Dr. Goldstein explains that he too loves technology and it can improve our lives in many ways, but we have to be mindful and disciplined in our use of technology. Yes, I know how importance your text messages and emails are, and obviously so do your friends who endure repeated distractions during live interactions in favor of you attending to your dings and buzzes.   We acknowledge that hyper-connectivity makes us tense and stressful, but have difficulty transforming to a new way of being because of the powerful force of habits. Dr. Goldstein explains how we can take control and experience more happiness and peace in daily life. First, actively relax when you notice the routine daily events that cause your body to body tense up (traffic, social media binges, contentious conversations). Second, retrain your attention away from multitasking or feelings of anxiety and into a relaxed state of present awareness. Third, when you fall off track and succumb to the distractions of modern life, forgive yourself, and invite yourself to begin your practice anew the next day or the next minute. Finally, repeat steps 1-3 for the rest of your life. Habit retraining requires repetition and endurance.   Dr. Goldstein has written books like Uncovering Happiness, The NOW Effect, Mindfulness Meditation, MSBR Every Day stands for (mindfulness based stress reduction). He operates the Center for Mindful Living in Los Angeles with his wife Stefanie. They offer an awesome six-month intensive online Course in Mindful Living with expert guidance and group support. Slow down, relax, and listen carefully to this show.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.

I welcome Mia Moore to the studio for her first show, appropriate being that the Get Over Yourself Northern California studios are located in her house! (SoCal studios are at my mom and dad’s in case you are curious). Mia is seen by many, or at least and perhaps most importantly by Brad, as an ideal relationship partner. Hence we aspire to have her as a recurring guest to talk about healthy relationship dynamics and strategies. In the future, we will zero in on specific topics like show #2’s “Cheerleader Show”, or discuss popular relationship theories (The Four Agreements, Mars and Venus, John Gottman’s work, Kris Gage’s articles on Medium.com). This conversation moved quickly through many topics that will make great centerpiece discussions for future shows. The central theme of the Mia Moore shows was presented, which is that we might want to second-guess our baseline beliefs about relationships. We see so much struggle, stress and dysfunction in romantic partnerships that we become socialized to believe that relationships are mainly about hard work, compromise of beliefs, values, and preferences, frustration, heartache, and extra stress, with glimpses of bliss thrown in now and then. These realities pair with the routine venting and commiserating sessions with the boys at bowling league or the girls at book club.  Mia talks about how life experience, including both positive and negative aspects of past relationships, can frame one’s perspective and stimulate personal growth for more happiness, peace, and fulfillment in future relationships. Mia suggests that those who complain about relationship imperfections are advised to show up at a singles meetup or engage with an Internet dating service to gain a fresh perspective and perhaps experience more gratitude for what they got at home. Mia suggests that the worst mistake parents make is prioritizing kids before the nurturing of a loving partnership. In the age of helicopter parenting in general, kids come to believe they are at the center of the universe, and likely will bring these unhealthy perspectives into future love relationships of their own. Most importantly, Mia has adopted a lifestyle motto of, “don’t sweat the small stuff,” which helps her navigate potentially contentious situations with work, family, friends, and our partnership with great patience and peace. Recall the popular book title and subtitle, “Don’t Sweat The Small Stuff…and it’s all small stuff.” That said, Mia observes that small stuff is relative. If chronic lateness is seen as trivial by one but highly offensive by another, these people might not be poised for a healthy relationship because of such a fundamental difference in values and beliefs. The show is not merely warm fuzzy fun with a kudo kounter. We stay unplugged and authentic without script, notes or agenda. At one point, Mia calls me out for getting “butt hurt” when random interruptions occur (e.g., a GPS navigation voice) while I am busy blabbing away on the important topic of the day. Mia also calls B.S. on my emphasizing the concept of “drawing boundaries” as a relationship strategy. This gets me (and maybe you) to rethink a basic premise: should we really have to draw our boundaries again and again in relationship? Could we instead express our needs and preferences and expect that partners respect our boundaries pretty well? So what about stuff like explosive arguments and emotionally-charged communication? Kris Gage on the Medium says “emotional control/emotional self-stability” is the mandatory top priority for a healthy relationship. Gage argues persuasively that everything else flows from this starting point; otherwise the relationship is doomed. Mia draws a critical distinction between “venting” (about a tough day at work or challenges with family members or friends), and “kicking the dog” with emotionally abusive communication. It seems people often get a free pass here; that they are allowed to figuratively kick the dog, say sorry, and carry on with dysfunctional communication dynamics due to their stressful lifestyle circumstances wearing down their emotional stability. How about we call BS on that?! Mia and I strive to adhere to a relationship ideal that feedback of any form can always be dispensed with loving kindness. Mia suggests going to therapy to discern the difference between healthy venting and dysfunctional venting. She reflects on some of her past relationship dynamics that “weren’t pretty,” and how she one day resolved to never again accept or engage in yelling as a relationship dynamic. Mia explains that when someone is venting, it’s a great idea to just listen and validate instead of the common knee-jerk reaction to dispense advice (or worse, dispense critical feedback and veiled judgment). Deepak Chopra reminds us that all of us want “attention and acceptance as we are.” John Gray, author of Men are From Mars, Women are from Venus, reminds us that men are naturally wired to solve problems, while women are wired for connection. So if a woman is venting to a man, the man might resolve to listen and validate instead of solve the problem for her. I believe the Mars and Venus corollary to that is men need “cave time” instead of nagging when they are emotionally disturbed, and that they will eventually return to with a fresh perspective accordingly. We will have to ask John Gray when Mia and I get him on for a show. Teeing up an important theme for future shows, is a natural match in attitude/behavior/life disposition a better idea than the “opposites attract” concept where people think disparate dispositions and values have a complementary effect? Mia suggests we should sort through this stuff in our youth and not get married until age 30! Alas, when we get older, we often get set in our ways and experience more mismatches and less inclination to compromise relationship goals and ideals. This stuff must be considered in negotiating agreeable circumstances, or perhaps walking away from assorted relationship “dealbreakers” (another future show theme.) I ask Mia how she maintains her perpetual smile and sunny disposition. She claims she was born that way, with the glass half full. I ask if her emotional control and discerning communication skills were honed in her decades of existence in a large bureaucratic work environment. Not really, says Mia, reminding us that there are plenty of pop-offs in the workplace! Mia also explains that being in a healthy partnership helps her maintain her sensitive and effective communication skills. The show gets a little spicy when Mia suggests that taking matters into the bedroom can help assuage routine day-to-day relationship challenges and build a stronger baseline. 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.

I complain about the trend of overused, over-glorified peak performance tips and tricks. How about this one: "Making your bed could change your life and increase productivity 10x!" We get the spirit of the idea—that doing proactive stuff builds focus and discipline. Do we really need to exaggerate it to the level of a life-changing habit? Además, other research suggests that making your bed can trap microbes and pollutants all day, which is why many European cultures frequently leave the covers off all day to let the bed breathe. Unfortunately, Make Bed, Trap Farts might not be a good title for a bestseller. Speaking of 10x, let’s maybe tone down the awesomeness of many other routine health and productivity practices are. Let’s save 10x for things that are really 10x, if there is any such thing? If so, you are probably pretty sorry ass to begin with, you know? Conversely, elite athletes in a variety of sports regularly express the goal of getting incrementally better each day. Athletes generally don’t traffic in exaggerations, because they know that blather doesn’t get them very far in the competitive arena. Granted, I have been going off lately on my beloved chest freezer cold plunge, how it really does improve confidence and focus, because I have trained my brain to make the plunge an automatic behavior—a habit—with no will power or second guessing involved; how being submerged in ice water and counting out 20 slow, deep diaphragmatic breaths is a legit meditation session, and so on. However, I do indeed exit the tub after 6-7 minutes, dry off, and have to go make something of my day afterward. There is no magic here. For example, we’re told by the hippest among us that meditation is the key to being an evolved person, but if you feel inferior in this area, realize that meditation can happen any time, any place—including while sweeping the driveway or cold plunging! Dan Millman, author of Way of the Peaceful Warrior, one of my all-time favorite books, sets us straight when he says, “Actions define our lives; don’t get too caught up in thinking….Just do it!”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.

Brian is the co-author of an epic textbook on training titled Power, Speed, Endurance, and the New York Times bestseller, Unbreakable Runner. As the founder of the CrossFit Endurance movement, Brian gained notoriety for challenging the dated conventional endurance wisdom of a mileage obsessed, “more is better” approach. Brian’s comprehensive program blending traditional aerobic mileage with varied forms of explosive strength training, flexibility/mobility work (he’s a close associate of MobilityWOD.com and Becoming a Supple Leopard author Dr. Kelly Starrett), breath work and recovery has busted the boundaries and barriers of the old school approach. Brian has occasionally faced challenges and controversy by those favoring status quo. Consider this salacious magazine article title from Outside magazine in 2013: “Brian MacKenzie's Controversial New Approach to Marathon Training: The mastermind behind CrossFit Endurance says the best way to train for a marathon is to run less and torture yourself more in the gym.” Well, it’s not nearly as simple and crude as the frequently referenced juxtaposition of “quantity versus quality” suggests. It’s now becoming clear that chronic cardio is not only ineffective but can also destroy your health. Furthermore, it’s also evident that endurance athletes are deficient in many areas of general fitness, especially preserving efficient technique as they become fatigued. If your low back and hip flexors get cooked at mile 20 of a marathon (because, for argument’s sake, that’s a butt-long way and you’ve perhaps never run further than that in training), some of the energy your cardiovascular machine is still able to produce for the final six-mile slog is wasted. Instead of maintaining a balanced center of gravity and generative efficient explosive force with each stride, you center of gravity caves and you collapse a bit into the ground on each stride. This is where the explosive training goes in. Loading a squat bar with weight, running sprints or performing any other explosive efforts is in many respects simulating what happens to your body at mile 20, but without having to exhaust yourself by running the first 20 miles in training before obtaining that desired breakthrough adaptation. Explosive work is not an endurance “hack” (you will never hear Brad use that word on this show or in life, ever). Rather, it’s adding a critically important training modality to your game in order to best prepare your body for daunting competitive challenges without falling apart. With Brian passionately advocating to expand our training consciousness, he has come off as an intense guy, which he is. After all, that’s him sprinting in Tim Ferriss’s epic Four Hour Body book trailer and his thumbnail image with his individual finger tattoos spelling “U-N-S-C-A-R-E-D.” What was cool in meeting Brian person was how thoughtful and chill he is. The conversation went off into the metaphysical and reflective direction instead of just going into his boiler plate PowerSpeedEndurance message. Brian starts by discussing the perspective he has gained from his recent terrible accident, surgery, and recovery process, gives a refreshingly expanded perspective of the dated and oversimplified quality versus quantity debate, countering the “more is better” mentality with the priceless maxim, “Better is Better.” Perhaps the best takeaway from the show is Brian’s emphasis that the next evolution in human performance will come in the area of recovery, and complementary practices such as breathing, cold therapy, and heat therapy, of which he is super focused on these days. Visit PowerSpeedEndurance.com to learn all about the progressive offerings of Brian and his team.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.

I offer up memorable nuggets from some of the world’s leading relationship experts, including John Gottman, Harville Hendricks, and Esther Perel. When in conflict, call to mind the acronym WAIT: “Why Am I Talking?!” Understand Gottman’s profound assertion that at all times in relationship interactions, you are either operating as a team or not a team. There is no gray area. Even if the issue is, “hey, you’re kinda being a jerk right now,” this issue can be addressed and solved as a team (e.g., “let’s discuss what’s bugging you and work through it”.) Gottman also asserts that the start of a conversation (whether pleasant or contentious) predicts the direction the conversation ends up 95% of the time. Gottman mentions that his decades of studying couples reveals that healthy partnerships have a 20:1 ratio of positive comments to negative comments in everyday communication, and even during times of conflict they preserve a 5:1 ratio! Harville Hendricks says to establish a “zero negativity policy” to avoid raising people’s defenses. His most important relationship attributes are: Safety (to communicate your truth), Zero negativity, and dispensing Chronic Affirmations. Helen Fisher says successful long-term relationships show empathy, emotional control, and overlook negative attributes to emphasize the positive. Esther Perel says treat your partner like you would a top client: you have to woo them initially, and continue to treat them beautifully, because you know they can bail at any time. Don’t take partner for granted any more than you would a client. Great stuff, but often hard to embody in real life when you are too busy and too stressed. A UCLA study of DIWK (Double Income With Kids) reveals busy couples talk for only 35 minutes per week—and then mostly about logistics instead of levity or intimate conversations. TIMESTAMPS: When you are in a conflict situation, use the acronym WAIT. (Why Am I Talking?) [00:00:26] John Gottman states: In a relationship, you are either a team or you are not a team.  There is no in between. A conversation starting point can predict the direction that it is headed. [00:01:20] The ratio of positive to negative comments during a conflict is 5 to 1 and during everyday normal conversation the ratio is 20 to 1. [00:03:02] Harvelle Hendricks suggests you establish a “zero negative policy” when you are in conflict. It's not what you say; it's how you say it.  Does your relationship include safety, zero negativity, and chronic affirmations? [00:03:47] Helen Fisher says the traits of successful relationships are empathy, emotional control, overlooking the negative, and focusing on the positive attributes.  [00:04:54] Study from UCLA showed busy couples talk only 35 minutes per week! [00:05:34] If your life stress level is high, then your relationship stress level is going to be high. [00:06:28] Esther Perel, not without controversy, talks about keeping the polarity going in a relationship. [00:07:04] Christopher Ryan says humans are not wired for monogamy, but we have a strong desire to conform to society.  [00:07:36] In today's world we have more choice than ever before in how we choose to live. [00:09:17] Treat your partner like you would a good client.  You have to woo them in the first place and then you know they could leave any time so you continue to treat them with the highest standard at all times. [00:11:01]   EMAIL: podcast@bradventures.com   REFERENCES: Helen Fisher: She is a anthropologist who studies gender differences and the evolution of human emotions. John Gottman: Gottman’s “Four Horsemen” Predict Divorce: Criticism, Defensiveness, Contempt, and Stonewalling Harville Hendricks: He is the author of “Getting the Love You Want” and “Keeping the Love you Find”. Esther Perel: She is recognized as one of today’s most insightful and original voices on modern relationships. Christopher Ryan: Author of “Sex at Dawn: How We Mate, Why We Stray, and What it Means for Modern Relationships”   QUOTES: “A conversation starting point can predict the direction that it is headed.” - Gottman “Treat your partner like you would a good client.  You have to woo them in the first place and then you know they could leave any time so you continue to treat them with the highest standard at all times.” - Perel Gottman research reveals that healthy couples have a 5:1 ratio of positive to negative comments, even in conflict. “You are either a team or not a team” – Dr. John Gottman “3 important relationship attributes: Safety, zero negativity, chronic affirmations”  - Dr. Harville Hendricks   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.

Welcome to a detailed account of the benefits, rationale and how-to instructions for the fabulous health regimen of cold water therapy.  As you may know from watching my soon-viral YouTube video, I am big into his daily morning and evening chest freezer cold plunge regimen, for a variety of reasons detailed in the show. Cold exposure delivers an instant boost of mood elevating hormones into the brain, namely epinephrine and norepinephrine. It enhances blood circulation and oxygen delivery throughout the body, and delivers a potent anti-inflammatory effect. These are all hormetic benefits, meaning a brief, natural stressor that makes the body more efficient and resilient. Sauna exposure delivers similar hormetic benefits, as the body is challenged to work hard and cool back down or rewarm, in the case of a cold plunge to homeostasis.   TIMESTAMPS:  The benefits of cold therapy include honing our resiliency in overall immune function, cognitive function, and metabolic function.  However, it might not be the ideal way to recover from intense exercise. [00:00:37]   People who use cold water therapy actually have fewer upper respiratory infections than people who don't. [00:07:55]   Tony Robbins says this cold therapy actually trains his brain not to hesitate, but to act. [00:11:54]   Brad is really meditating while in the cold tub. Breathing is a huge component of cold exposure. [00:13:19]   Brad’s friend Dave Kobrine finishes his morning cold plunge routine with a jog for a couple of miles. [00:22:00]   Dude Spellings is convinced that cold therapy resets the autonomic nervous system. [00:24:28]   Being in the water long changes your mitochondrial heteroplasmy to look more like a young person. [00:29:45]   Brian McAndrew: "All I know is that the worse I made myself feel in the moment by staying as long as I could in the cold, the better I felt afterword in regard to mood."[00:32:41]   Mark Sisson talks about cold therapy "I'd also suggest that cold exposure helps improve your focus, confidence, and mental resilience particularly since you will improve your tolerance and appreciation over time. These benefits will carry over into all areas of life." [00:35:08]   “Dr. Dre”, a young friend of Brad, mustered up the courage to try this and as soon as he did it, he found his anxiety reduced. [00:36:11]   Brad describes his own fitness routines. [00:37:11]   Here the benefits and science of cold therapy are examined. Cold therapy helps your body control inflammation and blood circulation improves. [00:39:58]   Cooling the body and lowering of heart rate helps you fall into a good night's sleep. [00:42:22]   Cold exposure right after workout hampers the desirable inflammatory processes.  That's why it feels so good. [00:43:41]   Cold exposure also inhibits the functioning of the lymphatic system in clearing the inflammatory toxins from the blood stream. [00:44:01]   Andrew MacNaughton: "Don't help your body.  Otherwise you lose some of the adaptation you're seeking through your challenging workouts."[00:44:37]   The more counterintuitive it is, the more intuitive it becomes.[00:44:55]    Cold Therapy is not a proven way to stimulate fat reduction. [00:45:26]   The best practice is to warm up naturally. [00:47:02]   Norepinephrine can rise 200 to 300 percent with just a 20 second immersion into freezing water just a couple of times a week!  Norepinephrine helps reduce inflammation. [00:48:02]    Stay in until you shiver. [00:51:59]   How to get started on this cold therapy regimen. [00:55:29]     LINKS:  Brad’s viral YouTube video, Chest Freezer Cold Therapy  The exquisite MarksDailyApple article, The (Maybe Not So) Definitive Guide to Cold Therapy  Tony Robbins Cold Plunge  Aubrey Marcus Cold Shower and Breath Work  Epson Salts: Good for your chest freezer  What doesn’t kill us  Wim Hof: His method shows proper exposure to cold starts a cascade of health benefits.   Mitochondrial Heteroplasmy: A look at genetics in evolution and disease.  Rhonda Patrick: There’s more to our genes than just the so-called good and bad.   Telomeres:  If cells divided without telomeres, they would lose the ends of their chromosomes, and the necessary information they contain.  Kelly Starrett: A coach, physical therapist, author, speaker and creator of Mobility Wod  Whole Doods: Great photos on Instagram of delicious healthy meals.    QUOTES:  “The more counterintuitive it is, the more intuitive it becomes.” - Brad Kearns "Be sure to unplug the freezer before you jump in." - Brad Kearns   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.

In this wide ranging and surprisingly vulnerable interview at Elle’s top secret crib/film and recording studio in the Santa Monica mountains, Elle describes the unlikely journey to her current position as a thyroid expert and health author, coach, and speaker. Dang, a few years ago Elle was doing personal assistant work (“window or aisle on that flight?”) for the Sisson family! She dreamed of writing a book about her arduous journey to healing your thyroid naturally, and finally made the dream a reality with the publication of The Paleo Thyroid Solution. For the past couple years, Elle has been promoting the book nonstop and it has sold through five printings. Elle mentions how her commitment to improv acting classes helps her gain confidence as a podcast host and public speaker. “If you can get on stage and do improv in front of strangers, you can do anything!”   Timestamps: What has been her journey through Hollywood to get her where she is? [00:02:11] Dr. Gary Forsman had a memorable podcast with Elle regarding your thyroid problem. [00:10:20] The podcast with Bethany Hamilton is so inspirational as she discusses what she has done with her life since losing her arm to a shark while surfing. [00:11:09] How can one maintain a positive attitude when things seem to go wrong? [00:13:36] Elle's life was progressing beautifully and her suddenly her arm stopped working! [00:15:12] How is she handling her disability? The disability of shame is brutal. [00:24:26] One of the messages for life is there are no failures, just learning experiences. [00:32:09] Brad talks about the former endurance athletes coming up with heart problems which have been attributed to the overtraining they did.  [00:35:42] Elle talks about how she was injured and how so many other hand and arm injuries occur just doing their jobs. [00:36:40] Elle has a governor helping her protect herself from anything repetitive that could injure her arm thus keeping her life in balance. [00:39:56] How can a listener use what they are hearing here to get such a positive attitude?  [00:41:03] How does one contract hypothyroidism? [00:49:47] Maybe the chronic cardio is from walking on egg shells and stress. [00:52:32] Sugar ingestion wires the pleasure center in the brain to the extent that it is similar to reaction from hard drugs.. [00:55:20] Elle's diet includes periods of fasting, but there is a correct way to do it.  [00:59:32] There are many doctors are poorly informed about the most recent findings in the field of nutrition. Depression can be the result of thyroid hormones. [01:04:34] Thyroid disease is greatly undiagnosed.  If you have some mysterious symptoms, ask for thyroid testing. Sixty percent of people go undiagnosed with hypothyroid disease. Learn what you can about your body so you can help your doctor take care of you.  [01:07:25]   QUOTES: “The disability of shame is very brutal.” - Elle Russ “Everyone has been to hell and back one way or the other.” - Lance Armstrong “Sugar ingestion wires your pleasure center in the brain to the extent that it similar to hard drug reaction” - Dr. Cate Shanahan   LINKS: Brad Kearns.com Brad’s Shopping page ElleRuss.com Soul Surfer movie My Foot is Too Big for the Glass Slipper “The Paleo Thyroid Solution” Louise Hay, “You Can Heal Your Life” Stop the Thyroid Madness (Best website for thyroid information)   We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion.  Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don't. Free sample pack, just click the link! BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount Check out Brad Kearns Favorites Page for great products and discounts See omnystudio.com/listener for privacy information.