How I Modified My Fitness Routine To Avoid Burnout and Promote Longevity

This show was inspired by a very thoughtful question from a college-aged listener named Justin who wanted to know what my current training regimen is like, and if I believe zone two training is really necessary, if VO two max workouts are really necessary, and if I think he should just take up a sprinting regimen (since the sprinters seem to look the best and be the healthiest)? Thanks, Justin, for teeing me up—I thought his questions would make an interesting show and update on my current fitness routine, and in this show, I explain everything I am doing and why. You will hear my number 1 recommendation (extricating yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly), why I believe aging gracefully depends far more on maintaining explosive power than grinding out long cardio sessions, and why your 400-meter time might be one of the most telling longevity markers. I explain how aging affects the anaerobic system and why preserving fast-twitch muscle fibers is critical for staying strong and functional—especially as we get older. I challenge popular ideas around zone two and VO₂ max training, and make the case for true sprinting (not HIIT or steady-state cardio) as the most efficient and powerful intervention for fitness, fat loss, and longevity. I walk through my exact training regimen, from my morning mobility routine to high jump drills, strength sessions, and sprint workouts—highlighting how I structure my week around short, explosive efforts, long rest periods, and intuitive decision-making rather than weekly mileage. Whether you’re 21 like Justin or well into your 60s, this episode offers practical insights for anyone looking to train smarter, avoid burnout, and build lifelong athleticism.   TIMESTAMPS: The first step is to extricate yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly. [01:01] Looking at Brad's current training regimen, we learn the benefits of maintaining that anaerobic conditioning, that explosive power in terms of longevity and a well-balanced regimen. [05:49] The Cactus to Clouds hike is an example of Brad's performance of a 15-hour hike after he had no endurance training to prepare. [09:03] The experts are now strongly concurring that preserving functional muscle strength and power and explosiveness and muscle mass is the single key to longevity. [12:41] The fast twitch muscle fibers decline much more quickly and significantly than the type one endurance fibers. [15:01] Falling is a huge risk factor as we age.  It is very important to remain strong. [18:58] Brad has switched from a lifelong endurance emphasis to recalibrating his mentality to appreciate stress and rest. [19:56] If you drift beyond the fat max heart rate, you are inviting the opposite of your desired benefits from exercise. [24:56] Kipchoge practices at about 83% of his weekly mileage in zone one. [27:15] Now that Brad has hit the 60-year-old mark, how does he train? Brad's morning exercise pattern has changed a bit over the years, since he also has to prepare for his sprint workouts.  [29:13] Go barefoot as often as possible to regain the best foot functionality. [31:54] Through trial and error, Brad has discovered that a high-intensity day followed by two easy days in a row, really works for him. [40:02] It's not about burning calories through strenuous exercise, but rather fat reduction is about hormone optimization. [44:12] The sprint workout always begins with extensive warmup and preparatory drills. [46:44] Strength training is when you calculate 85% of your best time. You don't want to overdo it just to make it, you really want to feel it and feel like you're working hard. [54:52] In the high jump practice, Brad does a variety of drills. [01:01:36] After your tough workout you can bring back your parasympathetic system by lying down, resting, elevating your feet, and doing some nasal breathing. [01:03:22] In the book, Body by Science, there is listed the Big Five exercise protocol. They are the Chest Press, Overhead Press, the Lat-Pull-down, the Seated row, and the Leg Press. [01:05:16] The ways Brad uses CORDZ vary and there is little chance for muscle soreness compared to lifting weights. [01:09:38] Keep your exercise things in plain sight around to entice you and remind you to take a few minutes to use them. [01:10:32] Rest and recovery days was the third step to Brad's routine. This includes two full days after high intensity sprinting or high jumping sessions. [01:13:42] Sometimes the tendons fool you when they become inflamed. [01:17:49] Try to build a habit of blocking out a time of day for your training. [01:21:25] Brad's diet is focused on meat and fruit. [ 01:23:10] De-emphasize your devotion to steady-state cardio. [01:26:18]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Cactus to Clouds Hike The Outlive Developing the Morning Routine Walk in Peluvas to Prevent Running Injury Podcast with Lion Martinez Brad's Complete High Jumping Technique Podcast with Dr, Jannine Kraus Body by Science   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

In this episode, I break down the pros and cons of the popular practice of consuming energy bars as a supposedly nutritious snack on the go. The inspiration for this show was an exciting spicy battle between health experts Dr. Layne Norton and Gary Brecka on Instagram, where they debated the merits of the new David High Protein bar. I talk about the ingredients in these bars, the processing methods, and the overall sketchy nature of the energy bar industry, even when the bars are touted as super healthy. I also reflect on the history of energy bars, my personal experience as one of the first PowerBar-sponsored athletes, and how the original idea of energy bars was for elite athletes, not for snacking during your workday. I challenge the whole premise of needing energy bars and advocate for metabolic flexibility, fasting, and focusing on nutritious meals instead. I share my go-to snacks, why I’m such a fan of dark chocolate, and why even the so-called cleanest protein bars are not a nutritional centerpiece. Let’s rethink our approach to energy bars and focus on fueling and recovering the right way!   TIMESTAMPS: Are energy bars as nutritious as we think? [01:10] Most of these bars are processed in giant factories using highly processed dairy products. [06:15] If a person has problems digesting whey, it is probably because they've used the less expensive,less pure sources of whey protein. [08:14] To make the bars palatable, the manufacturers need to make them sweet and there are many otheringredients used to make the basr keep their shape and to have a long shelf life. [13:10] The oils used promote cellular stress. Many of the oils are offensive to ingest. [15:13] Be careful of labels that say "Natural Flavor." [16:10] Just because a bar is labeled with whey protein, it doesn't mean it is good for you. [18:12] How does one objectively define gut health? Many of the flavors offered on these bars areterribly unhealthy. [21:45] There is much confusion as to the validity of the bar industry podcasts. [25:38] Brad was one of the first sponsored athletes by Power Bar. [27:45] It is believed that HFCS (high fructose corn syrup) is strongly associated with obesitiy. [30:24] Brad looks at labels carefully. Here he has example of marketing where a well-meaningconsumer can be thrown. [38:29] If you don't have any calories around, you can easily and gracefully turn to stored body fat.[41:23] What is best to consume after a workout to speed recovery? [43:14] A bar is simply not a great delivery system for protein, nor is a liquid beverage. [50:41] Brad explains the characteristics of good dark chocolate. [55:35] If you enjoy energy bars from time to time, choose the least ofensive ones that are made withwhole foods and minimal ingredients.[59:34] Brad lets you know all about dark chocolate, his favorite snack. [01:01:42]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Layne Norton-Gary Brecka Instagram B.rad Nutrition Guide DIAAS Score Brad's Guide to Dark Chocolate Podcast with Sean Askinosie   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

Welcome to class! In this episode, we dive into the B.rad Nutrition Guide—a simple, practical, and totally free resource you can download at bradkearns.com. Print it out in full color, stick it on your fridge, and use this tiered ranking system to navigate the world’s most nutritious foods with ease. It’s really this simple: ditch the processed junk and aim for maximum dietary nutrient density. At the very top? Meat and fruit. That’s the next big dietary trend—global All-Stars like red meat and fresh, locally grown fruit that taste great, provide essential nutrients, and deliver healthy carbs and fiber. This show will walk you through the guide step-by-step, highlighting nutrient-dense favorites like pasture-raised eggs, wild-caught oily fish (think sardines, mackerel, anchovies, salmon, and herring), shellfish, animal organs, high-fat dairy, and the best plant foods like avocado, dark chocolate, fermented foods, raw honey, and more. I get into the details on choosing the highest quality oils, the importance of saturated fats for cooking, and why industrial seed oils are a major no-go. We also hit on smart supplementation with whey protein and creatine, the importance of mineral water, and which beverages get the green light. It’s a comprehensive, practical, and refreshingly simple approach to eating that you can start today. Download free B.rad nutrition guide here: https://bradkearns.com/wp-content/uploads/2024/11/NEW-B-Rad-Nutrition-Guide_r2.pdf   TIMESTAMPS: Brad reviews his B.rad Nutrition Chart. Step one is to get rid of the processed food and strive for maximum dietary nutrient density food. Meat and fruit are at the top of the list. [00:51]   Oily cold-water fish are accessible and affordable. Shellfish have great nutritional value.  [02:45] If you want dairy in your diet, choose organic high-fat, preferably raw dairy. If you are looking to eat chicken, turkey and pork, look for sustainability and humane care of the animals. [04:07] Colorful, nutritious, easy-to-digest plant foods include avocado.  It is actually a fruit.  Anything with a seed is a fruit. When it comes to dark chocolate, look for bean to bar. [05:50] Fermented foods have many benefits. Navigate carefully with vegetables. [07:06] Honey is a great thing to add to your daily routine. Nut butters are very helpful. [08:33] There are many differences when we look at the various oils. Saturated fats are best to cook with. [09:46] We all need protein.  Not just athletes. [12:50] As far as beverages go, mineral water and kombucha are at the top of Brad's list. [13:51]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page B.rad Podcast – All Episodes BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

Welcome to another show about the big toe (hopefully you heard the first presentation, What’s the Big Deal About the Big Toe?) because in this episode, we’re taking it further. You will learn why your big toe is crucial for efficient movement, and how its functionality influences everything from your running stride to balance. I reveal how wearing tight, restrictive shoes can hinder your big toe’s ability to function properly, leading to muscle imbalances, poor glute activation, and even overuse injuries. You will hear about the myths surrounding “over-pronation” and why it’s not the enemy—and why poor big toe function is. I also dive into the science behind conditions like “runner’s hallux” and the role of the big toe in controlling pronation, explain why two-thirds of endurance runners have a dysfunctional big toe, and why barefoot-inspired footwear like Peluvas may be the best path to restoring foot health and strength. This is a great episode to listen to if you want to learn how to improve your big toe health and take your movement and fitness to the next level! TIMESTAMPS: Big toe functionality helps influence and optimize pronation. [00:58] Pronation is the natural inward and downward rotation of the foot and the flattening of the arch during the walking or running stride. [02:02] There has never been any research to reveal that the most high-tech modern running shoes or any running shoe ever invented can actually control pronation. [05:38] How can we get better at pronation? [08:03] Walk around barefoot as much as you can. [12:27]   LINKS: Brad Kearns.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad Nutrition.com Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Eluid Kipchoge Joshua Cheptegei 4 effective exercises to avoid 'runner's hallux' The importance of the big toe Runners hallux Why we shouldn’t worry about Cheptegei's pronation Researchers Suggest Big Toe Was Last Part of Foot to Evolve The Big Toe: Key to Proper Movement & Athleticism   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

In this episode, you will learn about the critical role the big toe plays in human movement and athletic performance. I reveal the truth about how shoes can weaken and restrict your big toe, leading to imbalances and a higher risk of injury, especially as we age. You'll hear how the big toe impacts everything from balance to the activation of your glutes, which are essential for powerful movement. I’ll also guide you through a simple Toe Test to assess your big toe’s functionality and share a fix to strengthen it—just a few minutes a day can drastically improve your athleticism and help prevent pain.  Tune in to discover how taking care of your big toe can change the way you move and live!   TIMESTAMPS: The big toe is one of the most critical functionalities of the homo sapiens species. [00:59] In order to function properly, the big toe must be able to move dynamically through multiple planes of motion independently from other toes. [01:46] With poor balance, people fall, and that is a leading cause of death of the elderly [05:03] The big toe is the initiator of the activation of the glutes. [09:47] Can you move your big toe separately from your other toes? [12:53]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Outlive   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

It’s time for a rebroadcast of a wonderful interview with my old friend, Dr. Casey Means, where she talked about the launch of her book, Good Energy. It has been a year since we talked on the eve of her book launch, which was just about to go number one and become a New York Times bestseller, and in other news, Dr. Casey has just been appointed to become the Surgeon General of the United States of America. Amazing news, a bit controversial these days since everything in politics is controversial, but long time listeners know that I steer completely clear of politics on this show, however I did want to give a plug for Dr. Casey and encourage you to listen to this interview if you didn't hear it the first time around, as she now rises to the highest position in America for doctors. In this episode, you will learn all about Dr. Casey Means’ book Good Energy: The Surprising Connection Between Metabolism and Limitless Health, which she wrote with her brother, Calley Means, and hear her talk about the broken medical industrial complex—a subject that is of deep significance for her since (as she talked about in her first appearance on the show) she used to be a dutiful doctor, a highly trained throat surgeon who was just trying to do her best, until she realized how dysfunctional the whole system was. She had a realization: no one was really getting better. They were, however, coming in for more surgery, and this sparked her decision to pursue a career in the alternative health world instead, an issue that only became more important and personal to her after she experienced the deep pain and frustration of watching her mother die of a preventable disease. This is a great episode to listen to if you want to learn about all the nuances of our profit-driven medical system, the science and details of how mitochondrial function essentially represents the essence of our health, why mitochondrial dysfunction represents the whole cause of all disease, the scary statistic about Americans and metabolic syndrome risk factors that shocked me, and more! Casey Means, MD, Surgeon General of the United States of America, is a Stanford-trained physician, the Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Check out her website and visit CaseyMeans.com/goodenergy to read her best-selling book, Good Energy.   TIMESTAMPS: Sixty-eight percent of Americans are classified as metabolically unhealthy. [03:08] It's a totally unstainable path that we are on as a country. [09:04] After becoming a head and neck surgeon, Dr. Means realized that she was not improving people's health. She wanted to focus on prevention. [12:00] Cancer is a metabolic dysfunction. We are focusing on the wrong problem. [14:41] The health care industry is fast growing and it makes more money when you are sick than when you are well. [20:02] Everything in moderation is a very bad way to look at diet. [29:48] There is such a thing as bad food. [35:19] You need to understand your own body and read the signals your body sends to you. [36:23] We have normalized not feeling well, that we don't notice it. [41:55] When we eat processed foods, they are not benign.  It's more than just calories. [46:53] The ingredients in the processed foods trigger your desire to overeat. The bigger the glucose spike, the bigger the crash [53:54] High fructose corn syrup is in so many foods and is very problematic. [58:39] There are five foods that you want to include to support your mitochondrial function. [01:01:36] In a few months, if you follow those suggestions, your markers on your blood tests will show a huge difference if you were pre-diabetic. [01:09:24] Why isn't the medical system focused more on prevention? [01:15:03]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The Best Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Good Energy Outlive Body by Science Podcast with Dr. Casey Means  Casey Means Instagram Casey Means.com/GoodEnergy. Dr. Casey's Kitchen   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

In this show, I share more thoughts on my new, recent longevity mantra: perform, recover, perform, recover. These thoughts were inspired by an interaction I had with my friend Michael Kummer—host of The Primal Shift podcast—who recently wrote a newsletter article about the longevity practices of the increasingly prominent biohacker Bryan Johnson. While I appreciate a lot of things that Bryan does in service to the health community by trying all these cutting-edge strategies and then reporting back on his results, I do have some thoughts on the tendency many people have these days to drift a little too far towards high-tech anti-aging methods—particularly when it comes to taking a flawed approach to a biohacking strategy. Just look at Bryan Johnon’s decision to eat fewer calories based on the assumption that calorie restriction does indeed help with healthy aging….When it comes to biohacking, are some extreme methods too extreme? And could we be making some huge mistakes in the process? Find out in this episode!   TIMESTAMPS: Calorie restriction studies have mostly been done on animals. How do they apply to humans? [00:45] Many people are equating fasting, ketogenic diet and other, strategies and interventions with longevity. However, these are things that that promote a stress response. [05:41] Ditch the nutrient deficient processed foods. [07:57] Brad takes a look at Brian Johnson's longevity goal. [10:38] A glucose spike is not inherently a bad thiing. Is there such thing as having insulin that's too low? [13:56] Brad tries to limit stress in his life in many ways.  He has found that shortening his time in the cold plunge is more beneficial. [16:55] Some people get so obsessed with their training, they get into orthorexia which is an unnatural and unhealthy fixation on doing things correctly. [18:55] Brad discusses his new dietary patterns. [24:38] Should you feel sore after a good workout? [27:40] Eat more and move more is a longevity strategy. [29:59] Perform, Recover, Perform, Recover is Brad's mantra. [32:40]   LINKS: Brad Kearns.com Brad Nutrition.com B.rad Whey Protein Superfuel- The Best Protein on the Planet! Brad’s Shopping Page BornToWalkBook.com˜ B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Primal Shift Podcast Minnesota Starvation Study Nourish Balance Thrive Podcast with Dr. Tommy Wood High Intensity Health Mike Mutzel Fasting vs. Exercise   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

I'm pleased to welcome Henry Abbott, the author of a new book called Ballistic: The New Science of Injury Free Athletic Performance! What an interesting conversation we had, and we went on a wide ranging journey through several topics of interest in modern big time sports. Henry has a longtime sports background–he is an award-winning journalist who led ESPN’s 60 person NBA digital and print team. So he is a longtime NBA guy behind the scenes, and in this episode, he tells us what it's like out there, touching on concerns like this crazy long 82 game season where we expect these powerful, explosive athletes to perform night after night—this kind of turns the sport into a severe long endurance grind where you can pretty much predict the athletes are going to get injured. So Henry went on a three year long quest to determine what cutting edge scientific advancements we have to measure and program athletes to train properly to prevent injury. The title Ballistic is interesting because he focuses on the importance of ballistic high impact training, which we typically shy away from, thinking that it's too traumatizing. I really appreciated this because you've probably heard me on the show talk often about my nagging minor injuries that are always a battle and a challenge as I strive to compete in masters track and field. So you're going to get some good tidbits and also learn what the top of the line athletes are doing—he references his connection to this training facility in Santa Barbara, California called P3, it's operated by an old triathlon friend of mine named Dr. Marcus Elliott, and he is doing some really interesting data collection and analysis. You will learn why Henry says that almost everyone has some sort of hip dysfunction, whether it's hip flexor weakness or a lack of mobility, and ways that you can progress to become more functional, especially in the three most important joints that control impact forces—the ankle, knee, and the hip. Enjoy this fun and wide ranging talk with Henry Abbott, and I highly recommend you read his book Ballistic, the New Science of Injury, Free Athletic Performance, which reveals a surprising takeaway: The explosive moves and ground impacts we often avoid in everyday workouts might provide the secret to an injury-free athletic life.   TIMESTAMPS: The three most important joints that control impact forces are the ankle, knee and the hip. So how do we best take care of them? [03:01] The popularity of Track and Field is still struggling in comparison to other major sports. [05:00] What is it like to cover the NBA? What about the players being prone to injury? [08:09] Eighty-two games are too much for the players. Humans can't do more than five max effort workouts every two weeks before their performance declines and injuries skyrocket. [10:43] Are the players, trainers and coaches doing their best to prevent injuries?  What is P3 in Santa Barbara? [12:12] In the book, Ballistic, Henry explains about the force at the moment of landing. [16:42] One of the most dangerous foot positions that a player can encounter is a toes-down landing. [20:11] We want the lower body to be loose, mobile, and flexible but we also want some areas stiff.  How does it all come together? [25:01] Injuries occur when you come back down to earth, not by jumping up. It's the impact of landing. [28:17] You need to learn how to jump properly to prevent injury. [31:55] The WHO says immobility is the fourth leading cause of a global death. [35:23] Every athlete needs help with their hips. [36:17] Henry talks about dirty money and sports. There can be an adverse influence on sports. [43:09] What really makes a champion athlete is the work ethic, resilience, family-oriented, well-blanced lifestyle. [51:18] Is there any financial incentive in modern day NBA players to continue since they get so money? [56:31] Henry's book Ballistic talks about caring for your body...paying attention to it to prevent injuries, but also use your body to have fun. [58:48]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel- The BEST Protein on The Planet! Brad’s Shopping Page BornToWalkBook.com B.rad Podcast – All Episodes Peluva Five-Toe Minimalist Shoes Ballistic: The New Science of Injury-Free Athletic Performance Usain Bolt explosiveness Movement Vault HenryAbbott.com   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

Shawn is one of the world’s leading health experts as the bestselling author of Sleep Smarter and host of the #1 rated Model Health Show. The first part of the discussion is about foot functionality. Shawn mentions the emerging research on how minimalist shoes can address the cause of foot dysfunction, “nourishing and rehabilitating our feet.” Then describes the awakening he has experienced using Peluva five-toe minimalist shoes, with increased proprioception and ease of movement.  Then the show gets personal, as Shawn describes how his journey to becoming a health leader took shape. Growing up as an athlete in St. Louis, MO, Shawn suffering a serious injury on the running track and discovered that he was severely malnourished and had a degenerative bone disease. With his athletic dreams compromised, he lost hope, endured further suffering that included his mental health and putting on a bunch of excess body fat, and had to start from the bottom to turn his life around.  Shawn’s struggle included having to reject mainstream medical treatment and a “poor me” attitude and discover a path to health on his own. Shawn’s grandma gets a huge plug here, and you will be touched by Shawn’s emotional recount of how he turned the corner and truly saved his life.  You’ll also learn that Shawn’s malnourished youth was not some bizarre bad luck, but rather the norm in modern life today. Shawn cites research published in JAMA that kids today are eating 70% ultra-processed foods; the situation worsens with low socio-economic conditions.  Shawn tells us the main ways we are still screwing up our health, even with lots of great information and awareness today. He urges us to prioritize sleep and take bold steps to optimize health. It starts with controlling your use of digital technology, forming an empowering attitude where you place health #1, creating a winning evening ritual, and more. Shawn Stevenson is the host of the Model Health Show and author of the best-selling books Sleep Smarter and Eat Smarter. Check out his Instagram @shawnmodel and his YouTube channel @TheShawnModel   TIMESTAMPS: The wonderful cushiony shoes you are wearing feel terrific because they dull your sensations. [07:45] When you get into the Peluvas, it is important to start slowly, making sure your feet that have been stuffed into shoes have a chance to adjust. [16:43] At 20 years old, Shawn was diagnosed with degenerative disc disease. [20:00] A 20-year study found that about 68 percent of America's children's diet consists of ultra processed foods. [21:29] Shawn could not imagine spending the rest of his life with the pain he was experiencing, so he began to research for a solution. [25:48] The most overlooked aspects of exercise is that it increases assimilation. [29:03] He began to understand how important his sleep and the proper nutrition are to his recovery. [30:40] Sleep impacts people's nutrition and general health. [36:11] Even though there is much information available for people to be informed on sleep and nutrition, we are still falling behind. [38:54] Shawn has suggested 21 tips for better sleep. One of the most important is the evening habit of being on screens. It interferes with your circadian rhythm and melatonin. [42:24] Having a cool bedroom is very important. [52:01]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel Brad’s Shopping Page BornToWalkBook.com Peluva Five-Toe Minimalist Shoes TheModelHealthShow.com Instagram @ShawnModel YouTube @TheShawnModel Sleep Smarter Eat Smarter   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.

In this episode, I’m diving into some fascinating research and sharing my own opinions for a fun, insightful show about longevity and living to 100 years old. It is amazing to think there are 722,000 centenarians alive today, but only 219 people who’ve made it to 110. I think genes affect your potential to live to 110, but most of us should form the empowering belief that we can sail to 100, if we just get out of our own way. Reference my previous show, Longevity Science is Wrong—Don’t Succumb to BS Commentary and Self-Limiting Beliefs. In this episode, I explore how lifestyle factors like staying active, managing stress, and keeping a positive mindset are key to longevity. We’ll also touch on the surprising traits that many centenarians share—things like emotional awareness and optimism—and how they contribute to a longer, healthier life. So, join me as I unpack some longevity stats and challenge you to embrace the belief that living a long life is within your control. Oh, and stay tuned for a fun surprise at the end—a little freestyle rap from my 60th birthday party earlier this year!   TIMESTAMPS: The United States is rate4d 35th in world ranking in longevity statistics. {00:54] For the first time in recorded history, those of us in the younger generation have a lower life expectancy than that of our parents. [02:45] Surprisingly, according to the UN there are 722,000 people in the world right now who are over the age of 100. There are more women than men in that bunch. [07:06] Does genetics play a role in life expectancy statistics? [10:21] There are three kinds of resilience that are connected to longevity: cognitive resilience, economic resilience, and personal resilience. [17:11] Loneliness is a huge factor in all age groups. [21:48] Your heart and lungs working well will help mental acuity. Dementia statistics show 50% have symptoms. Walk your way into better brain health. [28:05] Lifestyle studies have shown centenarians tend to share personality traits: a positive attitude and emotional awareness. [34:07] If you think you have genetic predisposition for something that you can prevent, then you don't have to follow that history.  [39:37] To stay youthful, you gotta do things right. [43:28]   LINKS: Brad Kearns.com BradNutrition.com B.rad Whey Protein Superfuel - The BEST Protein on the Planet! Brad’s Shopping Page BornToWalkBook.com Podcast with 107-year-old barber Anthony Mancinelli Podcast with Dr. Judson Brandeis Harvard study: Get your heart pumping Podcast with Thais Gibson Ageless Body, Timeless Mind The Primal Blueprint Primal Blueprint 21-Day Total Body Transformation   We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. 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, I won’t promote anything that I don't absolutely love and use in daily life: B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ! Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD. Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with code: BRAD Online educational courses: Numerous great offerings for an immersive home-study educational experience Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD! Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement See omnystudio.com/listener for privacy information.