Katy Bowman: Integrate Movement Into Daily Life, And Don't Overdo Your Fitness Efforts!

I'm so pleased to introduce another show with my main man, Mark Sisson, especially on the occasion of yet another book launch of the exciting new title, Born to Walk! We can't wait to release this book to the world and promote the heck out of it, but this episode is a nice comprehensive overview of the content in the book as we try to stick to covering things chapter by chapter. You will hear about the intriguing presentation—it’s really a two part book where part one details the broken promises and the unintended consequences of the running broom and how running is quite likely unhealthy for the vast majority of participants, while part two is embracing the Born to Walk lifestyle. You will hear about the comprehensive benefits of aerobic conditioning and building a base the correct way, the genetics of walking and the human imperative to walk for optimal health, foot functionality, and how to embark upon a full-body functional fitness program that is rooted in general everyday movement as a foundation, but also requires you to engage in the primal approach of strength training, brief intense resistance, exercise, occasional all out sprints, and of course, playtime.  One question I hear a lot is: “What's it like to write a book? What's the process like?” and in this show, I answer that question, sharing details of my writing process, the things I’ve learned from years of working on books, and my advice to people who want to write a book.   TIMESTAMPS: Brad’s advice is if you want to write a book you need to just start typing. [01:57] Part one of the book covers broken promises of the running boom, weight loss, calorie burning, padded shoes, and chronic cardio. [04:44] Part two is more positive, telling about the benefits of building an aerobic base and the benefits of walking in barefoot shoes. [07:48]   LINKS: Brad Kearns.com B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder B.rad’s Shopping Page Born to Walk Two Meals a Day Two Meals a Day Cookbook The Primal Blueprint   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.  See omnystudio.com/listener for privacy information.

Let's talk about longevity and how the science can sometimes be BS. A listener recently shared a prominent news story with me that suggests that humanity is hitting the upper limit of life expectancy and that people will top out at a maximum age of around 87, 90 for women and 84 for men. To quote the lead study author, S.J. .Olshansky, professor of epidemiology and biostatistics at University of Illinois, Chicago: “We’re basically suggesting that as long as we live now is about as long as we're going to live, we're squeezing less and less life out of these life-extending technologies.”  In this episode, I talk about why this is a great example of how science can be stupid, inapplicable, misinterpreted and misapplied. There are highly competent researchers doing great, important work, with likely highly reliable results, but we also know that this is not always the case. In the case of the Blue Zones, principal researchers admittedly took their liberties with the information about eating habits in order to advance their plant-based agenda. The ways that research relating to exercise physiology can often deliver distorted conclusions because of factors like the nature of the subjects, the duration of the study, and the failure to control confounding variables is something I’ve discussed on the show before, and while I agree that we’re not magically going to live longer because of amazing new drugs, a far more interesting discussion to me is how we are ruining our natural human lifespan potential in modern times. My personal view on this is that almost everyone has the potential to sail smoothly to 100, taking advantage of modern medical intervention when necessary, but mainly by simply not getting in our own way (and this even includes people that have been dealt a bad hand with genetics such as a family propensity for obesity, heart disease, cancer, and so forth). In this episode, I talk about some ways to not become a statistic and how to actualize your human potential by getting out of your way and doing some cool stuff too, and why the main emphasis must always be on health span, not lifespan.   TIMESTAMPS: According to a recent article advances in medical technology and genetic research are not translating into lifespan overall. Are we really at a plateau? [00:51] The problem with these studies is that the scientists are looking at a population that is leading a very unhealthy lifestyle in general. [06:57] In any scientific study, there are many variables so one always needs to view the results accordingly. [11:08] You may have familial genes for predisposition for things like obesity, heart disease, cancer and so forth, but you need environmental influences to trigger those diseases. [12:07] Can we do anything to defy those statistics about how long we are going to live? [17:05] Sleep, rest, relaxation, recovery, and downtime are critically important. [21:45] Circadian rhythm is a number one concern, according to Dr. Kruse. Minimize the light in your home after dark. [23:47] Clean up your act. You cannot focus on longevity if you have crap in your life. This includes toxic relationships.  [34:58] Look at your behavior patterns.  Be positive. Envision your happy healthy life because you are taking control of your diet and exercise for sailing into the long future. [40:22] The media programs us to believe something that gets us to limit our thinking. [43:49] When you focus on plant-based eating, for whatever reason, it is high risk unless you also get nutrient-dense foods. We need protein. [46:35] Walking is the single most essential requirement for your health and longevity. Move frequently and take breaks from your work. [49:57] Sprinting added to your daily routine is very valuable. [59:56] Digital technology has played havoc on our social connections. Don’t put health and longevity on the back burner.  Care about it! 01:05:42] Beware of how consumerism is luring you with its profit-based goal of making money. [01:11:38] Set simple doable goals. [01:17:33]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder WildHealth.com The Primal Blueprint Primal Blueprint 21-Day Total Body Transformation Born to Walk Podcast with Dr. Jack Kruse, no. 1 Podcast with Dr. Jack Kruse, no. 2 Carnivore Scores Food Ranking Chart Podcast with Jillian Tureki Atomic Habits Outlive Micro Workouts for the Home and Office Social Security Actuarial Chart The Hacking of the American Mind   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

Get ready listeners for a most unusual and heavy and unique show with my old friend Tom Hodge! Tom is an endurance adventurer living an interesting dream life of enjoyable but extensive endurance exercise every day, traveling the globe for major events, mixing with top athletes and watching them perform, and being on this amazing journey that he's going to tell you about in this episode. You will hear about his recent global odyssey and how it turned into a fantastic exploration of how childhood trauma affects us all our whole lives, how we use distraction, endurance, suffering, and drinking to avoid facing things and also how Tom hit rock bottom and then abruptly turned everything around by staring at a wall. You will hear Mark Sisson’s name brought up often in the story and learn about the special relationship Tom and Mark share and how Mark was the only person who “saw through everything.” I think this show will be really valuable for everyone to reflect on how we carry stuff our whole lives and the benefits of waking up and doing honest self-assessment. As my former podcast guest Bruce Lipton says, our subconscious programming occurs from age 0-7 and then we operate from our subconscious 95% of the time, for the rest of our lives! Listen as Tom goes deep and gets vulnerable, incredibly honest, and reflective as he talks about his wild ride. It’s a pretty colorful show—you will hear about how he went from UCLA student to being a highly paid model in Japan after getting randomly discovered—a career that took him around the world for 25 years. You will learn why Tom eventually rejected his victim mentality, reconciled his childhood issues with gratitude, self-exploration (without any outside help), and turned things around to where he stands today. It’s wild, it's mind blowing, and you are going to love this show, especially if you’re a younger listener and dreaming of a career and trying to figure out which career path to take. Regardless of age or where you’re at in your life, there are so many valuable lessons to take away from this show, especially the importance of self-exploration and honesty and avoiding our collective penchant for distraction every second of every day so we don’t have to face things that might unlock a path to a more fulfilling and grateful life.   TIMESTAMPS: Psychological experts today talk about how our childhood programming is something we play out every day. [01:08] It shouldn’t matter if you are first or last.  It is what you get out of the activity itself. [06:12] How does one define failure? How can one deal with insecurities? [07:52] Childhood programming is being studied more and more as for its effects on our current personhood. [15:42] Usually when are drinking excessive alcohol, you are trying to numb some childhood trauma. [17:40] Tom had to leave his dysfunctional family and try to make it on his own. [20:56] Because of Tom’s dyslexia, he had difficulty reading.  He bought a book to read, determined to master that skill. At the same time, he committed to exercise, all this to avoid alcohol. [30:32] Addiction to exercise can be toxic. [43:58] If your grip strength is weak, it is directly correlated with your predicted lifespan.  The greatest currency one can have is time. [01:00:32] How does one learn to deal with this subject of childhood trauma? [01:07:42] There is much more distractibility in today’s world.  Much more stress than before advanced technology. [01:12:26]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Biology of Belief Born to Walk   Join Brad for more fun on:  Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

This is an important show to help you be the best you can be throughout life, instead of following the typical path of accelerated aging and hormone decline driven by adverse lifestyle practices. Besides doing regular blood tests for male sex hormone panels, there is an obvious scoreboard to monitor in the form of visceral fat. Fighting the spare tire battle is the essence of aging gracefully, as visceral fat accumulation begets the accumulation of more fat and suppressed hormones. The tips outlined in this episode are simple, doable, sustainable and inexpensive—I will cover fitness (emphasizing sprinting and lower body strength training), diet (emphasizing protein and ditching processed foods), some talk about supplements, healthy romantic relationship dynamics, and a bit of proven biohacking such as red light therapy and therapeutic cold exposure.   TIMESTAMPS: How about some lifestyle tips for natural testosterone optimization? [00:54] When you want to think about hormone optimization, look first at sprinting. [04:18] You have to watch out for a pattern of overly stressful workouts. [07:29] The proper way to sprint is to give a near maximum effort of 92 to 95% and also take good recovery period. [09:27] Brad talks about how he does his own sprint workouts. A six to one ratio recovery to work interval is the goal. [14:19] Strength training involves emphasis on correct form, precise technique, and keeping your core stabilized. [21:09]  Monitor your testosterone level for your overall level of energy, vitality and anti-aging longevity status. [31:19] When looking at your diet, the foremost objective is to consume sufficient protein. [34:27] Vegans and vegetarians need to be very careful in your efforts to consume sufficient protein. [36:35] People who engage in intermittent fasting need to be concerned about getting sufficient protein. [39:52] As we age, our protein synthesis diminishes our ability to digest and assimilate and use protein as the building blocks for muscle and all other organs. [41:47] There have always been arguments about the macronutrients, fat and carbohydrate, but the bottom line if you eliminate the nutrient deficient foods, you are on the right track. [42:52] A spare tire is a sign of serious health disturbance. [46:48] Whey protein, and creatine are the very best, cleanest, freshest natural sources of protein.  [51:17] There are many supplements that claim to boost your energy, strength, build muscle and increase libido. [57:56] There are hormonal underpinnings that influence relationship dynamics. [59:45] Red light therapy can also boost your testosterone production. [01:04:08] There are some things to avoid that tank your testosterone. Stay away from plastics. [01:06:50] A sedentary lifestyle promotes chronic inflammation.  Keep moving. [01:08:44]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Brad’s Shopping Page The Primal Blueprint Brad’s Guide to Sprinting Part 1 Brad’s Guide to Sprinting Part 2 Podcast with Lion Martinez Peluva.com Podcast with John Gray Beyond Mars and Venus Burn   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

If you want some career advice, this is the episode for you! While the topic of this show will be particularly relevant for younger listeners, listeners of all ages can relate to struggling with maintaining a positive attitude and hopeful prospects about the future. This episode was inspired by a young friend of mine who has just finished schooling and is looking to embark on a career, but feeling stressed about the opportunities, challenges, financial stresses-loans—the usual suspects. A relatable issue for most people, and more than ever these days as the younger generation faces much difficulty with landing jobs and other challenging external issues (such as the rising cost of living in urban areas and housing prices). It can be immensely challenging to find time to even enjoy your free time when you have a life burden like this hanging over your head, and when is it going to change? Not likely anytime soon, so in this episode, I offer three pieces of advice I shared with my friend for acting most effectively during challenging times and for accomplishing your career goals. You will learn how to “be like a machine,” what it means to pursue your inspired purpose, the one question to ask yourself any time you experience anxiety, stress, or fear, my thoughts on asking others for help, and more advice to help you navigate your pursuit of your goals.   TIMESTAMPS: It is difficult these days for young people to find their way in a career path. [00:49] It is hard to maintain a positive attitude and focus at this time in your young life. You have to be like a machine. [02:50] Learn to deal with setbacks and misfortunes that will come your way and keep going. Pursue your inspired purpose. [10:16] Look at your progress as stepping stones. [15:22] Sometimes your inspired purpose does not bring financial success. [20:58] Ask yourself what should I be doing right now?  When you experience fear and anxiety, redirect your focus to your values. [28:05] If you tend to carry around your worries, fears and anxieties, instead of enjoying your life, realize that this is a game you play with yourself so you can save face. [32:42] Reach out for help in a polite and considerate way and make sure you have something to offer. [35:55]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Podcast with Demartini Podcast with Dave Rossi Way of the Peaceful Warrior   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

A listener asked me about what I think about the resets…..fasting, keto, carbs, hormetic stressors, and vegan propaganda..  My knee-jerk reply was that we all need to step back and focus on the big picture. It's also important to never get frustrated, and to work hard to stay open minded and think critically instead of succumbing to the marketing hype and the controversy and confusion in the health game.  It might be a great strategy to focus on self-experimentation. Be willing to experiment, measure results, and evaluate for future modification and refinement. I get into some of the Blue Zones talking points that can be described as propaganda and flat-out unsubstantiated (plant-based promotes longevity!), versus the most valuable takeaways for happiness and longevity (move more!) If you hear anyone spouting maxims like this, turn and run screaming in the opposite direction: "A cup of beans a day could add two to three years to your life.” Here's an awesome Blue Zones insight: "They're driven by life's meaning and purpose. They’re investing in family, keeping their minds engaged and there’s no existential stress of being worthless in life like so many Americans." Enjoy the show and check in with me at [email protected]   TIMESTAMPS: There is much controversy and confusion in the progressive health scene about how to pursue longevity. [00:48] It takes a concerted effort to maintain our open-mindedness and our ability to think critically. [02:44] Human life expectancy has fluctuated in the early years and now, with all the medical improvements, it has gone up, however, the USA is not rated very highly compared to other countries. [07:49] When in doubt, do self-experimentation rather than relying on some information that is out there like the Blue Zone. The plant-based diet has been attacked by people in the know.  [12:05] A good goal is you should have around one gram of protein per pound of your ideal body weight. [19:58] What about fasting, time-restricted feeding and calories restriction in pursuit of longevity? [21:49] Brad is pretty sure he does not want to take any prescription medication unless absolutely necessary.  He wants his body to work naturally. [27:08]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Wild Health The Primal Blueprint Carnivore Score Food Ranking Chart Outlive: The Science and Art of Longevity High Intensity Health Podcast about red light therapy   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount! Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

It is time for more Katy Bowman! Katy is one of my favorite educators in the health and fitness scene and her Nutritious Movement movement is so awesome and has such a great following (check out her Instagram to see her thoughtful commentary and the beautiful, Earth-based lifestyle she is living out there on the Olympic Peninsula of Washington). This is a very educational episode as Katy illustrates the importance of a movement-oriented lifestyle separate and distinct from one’s fitness regimen—so integrating movement into your day, throughout the day, and not just for one isolated block of time. Katy is also a book writing machine with a new book, My Perfect Movement Plan: The Move Your DNA All Day Workbook. This is an unusual book because it is formatted like a journal, asking you to participate in the process and further connect with the message. Instead of a simple Q&A about her book, this episode is a thoughtful conversation about the impact movement and fitness can have on the human body. You will learn why athletic training can often be counterproductive to health, and how to integrate movement into your daily life in a graceful and sustainable way. It’s really not a huge ask and it has a massively beneficial impact on your health because instead of trying to get your butt to the gym and get in shape, it’s more about being mindful of your environment and your surroundings, and utilizing Katy’s quick, actionable tips so you can enjoy a more movement oriented lifestyle. Katy Bowman, M.S. is a biomechanist, bestselling author, and founder of Nutritious Movement. She has written many books on the importance of a diverse movement diet including Move Your DNA, Rethink Your Position, Whole Body Barefoot, and her latest My Perfect Movement Plan: The Move Your DNA All Day Workbook. Follow her on Instagram @NutritiousMovement and enjoy listening to this practical and informative episode with Katy.   TIMESTAMPS: How does one integrate movement into daily life? Even athletes need to get way better at having a more movement-oriented lifestyle. [00:51] Most casual endurance athletes are overdoing it to the extreme excess and the extreme detriment to their overall general health. [7:04] Cardio, strength, and flexibility should all be packaged together. [12:03] By watching the Paralympics, people will be inspired to improve their exercise habits. [13:34] People easily lose motivation like when they used COVID as an excuse of why they got out of shape. [18:32] Sometimes we are strong in only one narrow area of fitness rather than all around fitness. What movements are functional for an average human? [21:34] It really is quite easy to integrate movement into your lifestyle. Do squats in line at the taco truck, anyone? [27:48] The fitness industry is pervasive.  You are told you must buy exercise equipment and dietary supplements when maybe you can get what you need at home. [29:30] Psychologists are exploring the reasons or excuses people have for not being more active. [33:10] There seems to be a focus on athleticism rather than just recognize movement as important. [36:43] Living in the digital age, we find ourselves constantly entertained and connected which compromises movement. {48:19] Life is busy.  It is so important to walk, walk, walk. [57:47]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Katy Bowman Instagram Bowman on Wonderful Power Project My Perfect Movement Plan Born to Walk The Hacking of the American Mind   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

My recent focus sprinting and high jumping in masters track & field competition entails a completely different approach to training than the endurance protocol and endurance mindset. My former podcast guest Cynthia Monteleone (@fastover40 on Instagram) has been a big help recently for me to continue to evolve my approach and my mindset so I can thrive in track & field. In short, I've been applying endurance training principles to my high intensity peak performance goals and it's been hampering my performance and recovery. This is where you have to make the crucial shift in mindset to prioritize high intensity training.  I reached out to Cynthia for more guidance because I'm getting annoyed at my frequent minor injuries that linger for too long. Immediately it became clear that I'm unwittingly trying to train disparate energy systems and it's too much for my body to handle. In this show, I'll describe how I'm evolving from "easy/recovery" days in the endurance paradigm to proper rest days for a sprinter/jumper. Remember, the aerobic system responds well to low intensity, consistency and volume. The anaerobic system responds well to high intensity, short duration, extensive rest, and low volume. I've also learned in recent years that the more specific and lofty your goals become, the more you have to narrow your focus. I can't pursue the disparate goals of Speedgolf and sprinting/jumping. Listen to my great show with Cynthia to learn more about her innovative approach and services at Mam808.org This show will also inspire you to perhaps shift from an excessive emphasis on cardio/endurance training in favor of doing high intensity exercise and enjoying the best benefits for fat loss and longevity.    TIMESTAMPS: Brad is taking days off.  It’s a new approach to his training. He’s found he doesn’t take enough rest and recovery days. [00:54] We see most fitness enthusiasts are way heavily weighted to the cardio side and usually highly deficient on the explosive high intensity side. [05:41] Around 50% of regular runners are injured every year from a flawed approach that is characterized by running at a pace that is too strenuous. [09:10] You are encouraged to do harder, shorter duration but really explosive workouts. [11:24   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder MAM Metabolic Analytics The Primal Blueprint CAROL Bike Brad’s Morning Routine Course   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

Hey listeners, it's time for the Light Show with Scott Chaverri, founder of Mito Red Light! He is doing some amazing work with his therapeutic red light exposure and the familiar panels that you can find on mitoredlight.com, the most powerful and the most affordable red light panels on the market. But, he's also an inventor at heart who loves to spend his time tinkering with all kinds of different technology. And at the end of the show, you're gonna hear about some of his dreams and big picture ideas that are really fascinating—one of them has to do with how unhealthy our typical sources of indoor light are and the popularity of energy efficient LED lights, which are constantly flickering (120 times per second)—something that is not good for the brain. But as you will hear, Scott is actually working on a solution for that, and it could change the planet. In this episode you will learn about the wonderful story of how red light therapy can improve your health and the ways it improves your mitochondrial function will finally be explained in detail so you can really understand all the science and the research behind this and why red light panels work. You will hear some great takeaways from this show, such as why 10 minutes is the ideal exposure time and why more is not better with your red light practice. It was so interesting to hear Scott explain the whys behind the health practice of therapeutic red light exposure—a health practice I have been committed to for the past five years now. Every day, I devotedly stand in front of my panel, exposing my eyeballs and other important balls to the red lights for the optimal duration. If you want to know the science behind why I do this and why this works so efficiently, you will love listening to this informative show with Scott.   TIMESTAMPS: Scott Chaverri is here to talk about therapeutic red light exposure. Many of the indoor lights we have are not healthy.  [00:53] Scott started on this journey of exploring the scientific benefits of red light therapy when he himself was dealing with health problems. [03:15] Red light therapy helps with testosterone. [07:18] How does red light therapy benefit sleep? [10:32] So the safest and most beneficial parts of that UV spectrum are helping with mitochondrial function, cell repair, removal of waste products, that kind of thing. [14:12] If you're worried about photoaging your skin and you don't want to be in direct sunlight, go to a green space, sit in the shade. [20:59] Do we always need to wear sunglasses? [26:17] Spending too much time in the sun is counterproductive. How is red light therapy different? [30:47] So many people tend to trade their health for dollars. [36:11] Besides red light therapy, what else is going on in this area? [40:06] Some people might put green tea bags on their crow’s feet area for part of the red light therapy. Sometimes it helps with hair growth. [42:53] How does a hydrogen water bottle work? [48:26] The LED lights that we are exposed to so much have some drawbacks. [52:28]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Mitoredlight.com   Mito Hydro Water Bottle   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.

I respond to some great comments from listeners in this Q&A show! We are starting off with John Gray’s famous essential male and female relationship assignments, what supplements I am taking (and not taking) these days, and how protein intake warnings have been refuted (10 eggs a day is okay!). I also answer a question about the minimalist shoe fad–is it dead, or is barefoot the way to go? You will learn how elevated, cushioned shoes enable poor form and are the driving cause of injuries and finally, what the optimal duration for high impact and for low impact sprinting is.     TIMESTAMPS: The first question Brad is answering is from Lily who comments on the podcast with John Gray regarding respecting the biological and hormonal underpinnings in a relationship. [01:42] This question asks about which organ supplementation should be avoided.  [04:06] Sugar is not your enemy. Processed foods are. We want a nutrient-dense diet. [06:00] In the podcast with Jay Feldman, it is mentioned that Andrew is consuming 100 eggs every day. The reader is questioning that. [12:46] The next writer is challenging the five-toed shoe benefits. You have to transition carefully.  Running shoes are not as safe as we have been told. [25:25] Novice joggers have the inclination to heel strike and overstride for an assortment of reasons beyond wearing a cushion shoe. [35:04] In referring to Brad’s ideal of 20 second maximum when sprinting, the questioner asks, “should I sprint for longer if I have excess body fat and need to burn more calories?” And the answer is absolutely not. [41:55] Patricia is asking about the amount of time one should use HIIT. [48:25]   LINKS: Brad Kearns.com Brad’s Shopping page B.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean NEW: B.rad Superfruits - Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder Podcast with John Gray Wild Health Carnivore Score Food Ranking Chart Ted Naiman Podcast Keto Reset Diet Two Meals a Day Peluva.com Born to Walk The Definitive Guide to a Barefoot and Minimalist Shoe Lifestyle Primal Fitness Coach Expert Certification Overview, Part 1 Primal Fitness Coach Expert Certification Overview, Part 2 Primal Fitness Coach Expert Certification Overview, Part 3   Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns   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: Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off! 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 Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off! Take The Cold Plunge online course! B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor! 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% grassfed animal organ supplement Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.See omnystudio.com/listener for privacy information.