The B.rad Podcast

Latest Episodes:

Basics of Nasal Parasympathetic Breathing and Improving CO2 Tolerance (Breather Episode with Brad) May 28, 2021

Show notes

Today we’re talking about the compelling science behind breathing more minimally, the benefits of nasal breathing, and how to improve CO2 tolerance.

One common flawed notion is that we want to breathe in as much oxygen as possible, in order for our bodies to take in as much oxygen as possible. But, as you’ll learn in today’s show, unless you are in the hospital with a serious disease or condition, we all have plenty of oxygen in our bloodstream. You’ll also learn why having a low CO2 tolerance indicates that your body is doing a poor job of delivering oxygen to the working muscles that need it.

The starting point of nasal parasympathetic breathing is to breathe as minimally as possible, through your nose only at all times, day and night for the rest of your life, except when you desperately need more air during intense exercise. Simple as that! One of the major inspirations for this show comes from my recent interest in The Oxygen Advantage: The Simple, Scientifically Proven Breathing Techniques for a Healthier, Slimmer, Faster, and Fitter You by Patrick McKeown, and in this episode, I’m sharing my top takeaways from his book, such as that the blood already has enough oxygen, taking bigger breaths will do little to increase oxygen in the blood, and oxygen release (from blood to tissues and organs) depends on carbon dioxide levels. Another major takeaway is that breathing more lightly increases carbon dioxide levels in the blood – and this actually improves oxygenation.

I also talk about the simplest way to benefit from this book, which is to continually nasal breathe, wear tape over the mouth, both at night and during light aerobic training (to ensure nasal breathing), and routinely perform breath hold exercises (after an exhalation) for progressively longer times during walking or light activity. To learn more about nasal breathing, breath hold exercises, and how to simulate high-altitude training, check out The Oxygen Advantage here.

TIMESTAMPS:

We often overlook the importance of proper breathing. Breathe minimally through the nose. [01:26]

The more carbon dioxide we can tolerate, the better oxygen is delivered to the working muscles in the body. [04:34]

We have plenty of oxygen already. [06:53]

Breathing more lightly increases carbon dioxide levels in the blood, improving your oxygenation potential. [10:55]

Breathe through your nose only. Take the BOLT test. [12:19]

Even gentle snoring is indicative of mouth breathing. Tape your mouth closed to train yourself. [18:50]

Generally, one nostril dominates the other throughout the day. Be aware of your sleep position. [21:05]

LINKS:

Brad’s Shopping page
Podcast with Brian MacKenzie
The Oxygen Advantage
BOLT Test (Body Oxygen Level Test)
BOHR effect
Breathe Right Nasal Strip
Shift Adapt (Performance Starts with Your Breath)

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Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
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Donations!

This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]

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Robbie Bent: The Many Benefits Of Breathwork For De-Stressing May 25, 2021

Show notes

Get ready for a fascinating show all about the hot topic of breathwork!

Robbie Bent, founder of the organization Inward Breathwork, is on the cutting edge all the way. Inward Breathwork is the world’s first on-demand breathwork platform, and their classes are great for managing stress, improving peak performance, and managing emotions, and even accessing altered states of consciousness through advanced techniques.

The Inward Breathwork mission is to make breathwork and other cutting edge health practices fun and accessible to more than just extreme biohackers. His mission is all about community, as he is building innovative centers to experience sauna, cold exposure and breathwork in a community setting — a fabulous alternative to hanging out in bars and clubs! Robbie’s programming integrates different attributes like acoustic sound instruments, guided visualizations and hypnosis along with breathing, hot and cold exposure.

Listen as Robbie describes the science of breathing in easy to understand terms and provides specific practical tips for how to implement some cool breathing strategies right away. Robbie also provides some personal details about his rise and fall story and risk taking personality that has helped him adopt an evolved perspective about material success and stay grounded in helping others as a leader. You will learn about his wild and exciting Inward Retreats, where he uses breathwork, cold exposure, and social connection to help people become more vulnerable, less stressed, and more connected.

TIMESTAMPS:

Learning the proper way to breathe helps you to de-stress and perform better. [01:30]

Robbie tells of his journey from a success-driven finance guy into the progressive healthy scene. [05:58]

You can have a drive for success but your success comes from the heart and in helping others. [08:36]

The busiest people are able to meditate, breathe deeper. There are many apps, podcasts, books, and classes that can help. [14:25]

There is hyperventilation, which is really great for increasing alertness but can sometimes prevent oxygen from getting to the organs. With relaxed breathing, the oxygen gets into the organs. [16:14]

When we're taking in excess oxygen through aggressive hyperventilation, what's happening to the gas exchange in the body. Robbie describes breathing exercises to increase CO2 levels. [20:15]

When the diaphragm contracts as a beginner, could that be also described as when you feel like a pretty significant urge to breathe? [24:09]

Twenty seconds is a minimum baseline. [25:46]

Breathe through the nose slowly. The more you breathe into the lower lungs, the better gas exchange, [28:01]

The nose acts like a humidifier. It warms the air. It takes out the pathogens. [30:07]

When we are in a stressful situation, as we are in modern day life dealing with technology, we tend to breathe through the mouth. [35:16]

We don’t chew our food enough and that causes crooked teeth and jaws to be malformed and the nasal cavity doesn’t have as much room. [36:01]

Respiration rate goes up when you engage in poor health practice. [40:16]

Oxygen Advantage is based on the Buteyko breathing therapy.

It comes down to simple exercises, based in particular on reduced breathing through the nose. [41:42]

The higher your heart rate, variability, the tighter your nervous system, the better your body responds to stress. [44:25]

Busy people can find ways to practice breathing when doing other things like cooking or walking. [47:02]

What is resonant breathing? [48:13]

Getting into the parasympathetic system is good to use before eating or before going to sleep. Breath holds long, slow exhales will get you there. [52:10]

Where does cold exposure fit into this? [54:29]

Robbie hosts some inward retreats and breathing exercise apps with the goal of having fun. [59:05]

You can learn to deal with life’s stresses by filtering the use of modern technology and spending time in hot or cold environments. [01:04:36]

LINKS:

QUOTES:

Most people feel overwhelmed, and when you’re overwhelmed, you breathe through the mouth, because your body believes it’s in a stressful situation, and that it needs to be in Flight or Fight mode.

Join Brad for more fun on:

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Twitter: @bradleykearns

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Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
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Brad Kearns: Workout Protocol To Boost Testosterone and Anti-Aging Benefits, Part 2 May 21, 2021

Show notes

Part two of this show focuses on the importance of emphasizing a kinder, gentler approach when it comes to working out (especially in regards to high intensity exercise), the price of “diminishing returns” and how cumulative fatigue affects both your brain and your body, and the benefits of weaving in micro workouts throughout your day.

Following the workout protocol outlined in this episode will give you a serious boost in testosterone and anti-aging benefits, and it will also help you avoid the disastrous and unfortunately all too common mistakes we see in the fitness industry. You’ll learn quick and easy solutions to avoid engaging in prolonged periods of stillness, and practical tips that help you make the most out of your environment to get as much movement in as possible. You’ll also find out just how long you have to be sitting down for a decrease in glucose tolerance to take place, and why prioritizing regular resistance training and sweeping, full body functional movements (like squats, deadlifts, pull-ups, and push ups) provides a much better hormone boost compared to other workouts.

I also share how starting to go more slowly, adding sprinting, and incorporating variation during my daily jog with my dog, resulted in all kinds of new growth pathways opening up. There are so many benefits to gain from simply keeping things fun and interesting, and also from remembering that you don’t need to get out there and burn calories to stay lean. Further, you certainly don’t need to be putting in all those hours towards steady state cardio in order to stay fit or healthy. Once you realize how easy it is to receive cardio benefits (because these occur in everything we do), you’ll also realize that this makes it quite easy to overdo it.

Thanks for listening to part two!

TIMESTAMPS:

Brad continues describing his protocol for boosting testosterone and anti-aging benefits. [01:26]

It is time to question all the previous ideas you had about the proper way to exercise. Avoid the bad stuff. [02:12]

Move throughout the day. Have some variety. Walk to work, school, or store. Park away. [03:02]

Slow down your steady state cardio efforts, making an effort to monitor heart rate. [07:28]

Engage in regular resistance training. Maintain muscle mass as you age. [08:55]

Running sprints helps with fat reduction and increasing bone density. [17:07]

Allow your body to recover gradually. You don’t want to stop abruptly. [21:42]

When you overdo it, you suffer the next day. [23:08]

It’s a mistake if you train to the extent of being exhausted and depleted. [27:35]

Is it better to have a set routine or to mix it up trying new things when exercising? [29:00]

You don’t need to focus on burning calories in order to stay fit. [35:06]

LINKS:

QUOTES:

"Trying to outrun a bad diet just simply doesn’t work."

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

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Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Vuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
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See omnystudio.com/listener for privacy information.

Brad Kearns: Workout Protocol To Boost Testosterone and Anti-Aging Benefits, Part 1 May 18, 2021

Show notes

According to experts, merely moving around more in everyday life is very likely more important than adhering to a devoted fitness regimen.

This two-part show will detail the correct approach to fitness for maximum benefits (in minimal time too!) and also show you how you can easily eliminate the risks that come from approaching your fitness goals the wrong way, which are primarily, burnout and declining testosterone.

Testosterone has clearly been a serious interest of mine in recent years, as evidenced by my excitement and dedication to my MOFO Mission and MOFO supplement. One practice that is hugely important to male hormone status is exercise, but if you don’t do it correctly, the results are disastrous: instead of increasing vitality, you’ll actually end up tanking your testosterone levels and accelerating the aging process!

First, we’ll hone in on the primary problems linked with the conventional approach to fitness, mainly: extremely sedentary patterns in modern life, “active couch potato syndrome,” and too much “medium-intensity” cardio. Humans were not born to run, but rather, born to move, leaving us well adapted to perform magnificent endurance feats once in a while, and certainly not all the time!

In this show, you’ll learn about the important link between recovery periods and sprinting, the appropriate amount of time to take for recovery (and why), and why walking actually provides an excellent form of cardio. You’ll also find out why some exercise routines and practices leave you feeling depleted and exhausted, how to avoid setting yourself up for an endless cycle of injury and breakdown, and learn what kind of workouts provide a real boost in hormonal and metabolic functioning.

You can also listen to my previous show, Peak Performance Without Suffering, for more details on everything you need to know about HIIT Vs HIRT and the dissembling and deamination of cellular proteins that occurs when your body is asked to deliver maximum output for longer than 20 seconds.

Thanks for listening and stay tuned for part 2!

TIMESTAMPS:

Learn how to exercise properly for testosterone optimization and anti-aging benefits. [01:48]

There is a modern-day phenomenon called “active couch potato.” A lot of experts are saying that the objective to just move around more in everyday life is very likely more important than adhering to a devoted fitness regimen. [03:26]

When you over exercise over time, it leads to breakdown, burnout, illness, and injury. Rethink the emphasis on steady state cardio exercise. [05:40]

When you talk about longevity goals, you must include balance, mobility, and flexibility. Falling is the number one cause of injury and death in people over 65. [16:09]

Steady state cardio exercise can lead to cardiovascular disease. [18:25]

Doing the wrong kind of HIT workouts leads to overly stressful chronic exercise patterns.[21:22]

You are at risk for injury and breakdown when you perform complex activities and your heart rate exceeds 140 beats per minute. [26:52]

We want to limit our sprints to no longer than 20 seconds. [29:46]

Don’t be afraid to take luxurious recovery intervals when you are doing sets of sprints. [35:54]

What you are striving for is a consistent quality of effort with every sprint. [37:18]

LINKS:

QUOTES:

"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

How To Make Exercise A Lasting and Enjoyable Habit (Breather Episode with Brad) May 14, 2021

Show notes

We’ve all heard enough excuses about how quarantine puts off fitness and puts on pounds. Enough already!

An active, fit lifestyle can happen anywhere, anytime, but it’s all about forming winning habits. In this show, you’ll gain inspiration about mindset, beliefs, and behaviors from some great former B.rad podcast guests like John Assaraf and Mark Manson. Some helpful practical tips to stay focused and motivated come from a medium.com article by Stacy Kam, and I cover those with some juicy color commentary.

Here are some quick takeaways from the show about getting a successful exercise habit going:

1. John Assaraf urges us to pursue bite-sized, reasonable, and easily sustainable goals. As you gain momentum from doing simple stuff, you can leverage that success to increase your commitment. Do not ambitiously bite off more than you can handle and set yourself up for failure.

2. Mark Manson says we routinely do this because we don’t appreciate how to get our rational thinking brain connected with our emotional, feeling brain.

3. Finally, from the Stacy Kam list and perhaps my most favorite motivator of all time - get yourself a dog and give the animal the life it deserves! Getting the dog out is mandatory and transcends the fickle forces of your motivation and judgement of the weather.

Don’t forget about the importance of making sure you have a Plan B in place, because you never know what will happen that could throw you off your pre-planned schedule. There’s also some great apps, like All Trails, that can help you stay on track by keeping your workouts fun and interesting!

TIMESTAMPS:

Here’s how to form a powerful and sustainable habit of exercise and fitness. [01:27]

We have two brains: the feeling brain and the thinking brain. [02:11]

We are often dealing with childhood programming that locks us in to repeated patterns. [04:20]

This process is not easy. You need to learn to connect the two parts of your brain. [07:29]

Do you have a schedule that works for you? [11:58]

You want to do something that is simple, repeatable, and doable. And don’t judge the effort. [14:12]

Have a Plan B. Don’t worry about the weather. [17:08]

It’s good to get a training partner or group. Track your data but be careful doing so. [19:17]

Learn the proper technique for running. [23:02]

Vary your routes when exercising outdoors. Destination bike rides are fun. [24:29]

Combine the new habit you want to have with an already existing habit. [27:21]

Make bite-size goals so as not to take on too much and set yourself up for failure. [30:22]

LINKS:

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

Dr. Marc Bubbs: “Peak 40” To Age Gracefully, Priority Management Instead Of Time Management, Making Fewer Decisions For Better Results, And Maybe Eating Breakfast For Insulin Sensitivity May 11, 2021

Show notes

Today’s show is fast-moving and informative as I talk to Dr. Marc Bubbs, a Canadian expert in all things related to peak performance.

A doctor in naturopathic medicine, as well as a long-time trainer and coach, Dr. Marc is also deeply interested in scientific research, and this knowledge is woven into each fascinating insight he shares during this show. His new book, Peak 40, is all about simplifying nutrition in mid-life with a holistic lens on recovery, exercise, and mindset, and shows us how we can skillfully negotiate the challenges of mid-life.

Dr. Marc explains why it’s more optimal for certain people to eat breakfast, the importance of reducing “decision fatigue” and setting up winning systems in your life, and shares a crazy statistic that 40% of our food is eaten after 6pm. He also talks about how the impetus for writing his book was his realization of how easily things can “start to unravel in the hurricane of mid-life,” which prompted him to ask himself: “How can we adopt some strategies to help us keep things on track, and not have to calculate our macros and weigh our food every day?”

He also uses some great analogies throughout the show, at one point comparing protein to a brick wall to illustrate how the more active you are, the more bricks you’re pulling out of the wall. This means you’ve got to put the bricks back in (which happens by eating more protein). You’ll also learn what food is “Nature’s multivitamin” (and why) and the effectiveness of focusing on “priority management” instead of time management as Dr. Marc reveals that the time of day actually has a real effect on your decision making!

You’ll also learn all about Dr. Marc’s book, and how there is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staff follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction.

Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach.

Dr. Marc expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success.

TIMESTAMPS:

This Canadian doctor has done much research on nutrition and talks about the high risk of going off track in midlife. Marc focuses on helping us learn to age gracefully. [01:54]

Marc talks about the importance of eating breakfast especially for people who are struggling with some metabolic challenges. [03:22]

Late eating is another area of research where you are compounding issues with weight loss goals. [09:42]

The ideal minimum is 1.2 grams per kilogram of body weight in protein. [12:36]

Anytime we talk about dietary changes, we need to include movement. [15:07]

Decision fatigue is an interesting phenomenon which carries over into all areas of life. [19:26]

The later in the day you eat, you tend to eat more processed food with higher calories. [21:47]

Willpower is a finite resource. Compliance is a huge part of success. [24:03]

With insufficient sleep, the odds of your getting sick multiply. [26:25]

Interesting study showed that if you wait a little longer to have your morning coffee, it is better for the nervous system. [29:27]

What are some suggestions for getting into good habits rather than having to make decisions every step of the way to your goals? [31:00]

Some very elite athletes are getting injured unnecessarily. Nutrition and sleep still play a big role. [33:46]

It might be more common than you think that some people trying to lose weight are not eating enough. The body may down-regulate. [40:06]

Even if you veer off track on your worst day, you have to realize it’s not that bad. [43:35]

Get inspiration out in nature in order to reset mentally. [47:57]

What is some of the cool stuff on the cutting edge that cool people think they need to have? Cold exposure and hot tubs are very helpful. [51:35]

LINKS:

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Vuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

All About Calories: The Truth About Fat Loss, Inspired By Herman Pontzer (Breather Episode with Brad) May 07, 2021

Show notes

This could be the most important podcast you ever listen to when it comes to understanding the true dynamics behind losing excess body fat, especially breaking free from the flawed notions that underpin the fitness and diet industries. This show is inspired by my two recent shows with Dr. Herman Pontzer (#1 and #2), author of the new book, Burn: New Research Blows the Lid Off How We Really Burn Calories, Lose Weight, and Stay Healthy. This show aggregates the breakthrough insights about energy expenditure with what we know about calories to uncover, simplify, and demystify the truth about weight loss and caloric intake.This episode completely challenges the foundational premise of the fitness industry as I reveal that you actually burn the same number of calories per day, regardless of exercise level and break down the constrained model of caloric expenditure. You’ll learn why the “additive model” of energy expenditure (which entails figuring out your BMR with a calculator and then adding and subtracting the calories consumed and burned throughout the day) can be highly inaccurate, which can be explained by the Compensation Theory (your vigorous workouts cause you to not only be lazier, but also eat more the rest of the day). You’ll also learn that homo sapiens’ genetics transcends the nuances of our daily lifestyles and training logs and that we are the highest calorie burners among the apes (and the best calorie storers): Gorilla’s burn 20% fewer calories than humans, and apes in zoos actually burn the same amount of calories as a heavily active ape in the wild. I also reveal that activity really burns only a tiny bit more calories: moderately active people burn 200 more calories a day than inactive people, and hugely active people burn around the same amount of calories as the moderately active people.I also talk about what happens when you try to flaunt your Homo sapiens genes and burn calories like crazy in the name of fitness or weight loss, which can be best summed up by this quote: “Reproduction, growth, repair, and locomotion are a zero sum game.” This means that if you do more of one, you take away/borrow from one or more of the others. I explain why the consequences of that are no joke: you’re on the thin red line of suppressed immune function, suppressed cognitive function, suppressed general energy levels, delayed recovery, reduced reproductive drive, and reproductive fitness. I also mention that female extreme endurance amenorrhea is the most visible example of this, as sadly so many women become infertile all just to run more mileage.One important point to take away from this episode: if you reject the constraints of the human and march forward with an unsustainable lifestyle, compensations will be taken for you. This brings to mind stories I’ve heard from amateur fitness enthusiasts who often pair 6 months (or 6 years) of heavy devotion to CrossFit, but need to take 6 months or 6 years off for recovery. Similarly, when you look at the Biggest Loser contestants 6 years after the show, they have dysregulated appetite and fat metabolism. The majority of them ended up gaining all the weight they lost back and then some, and I talk about how this happens frequently to bodybuilders as well. So how can this be? How is it that an ambitious exercise regimen will not help your fat loss at all? Dr. Herman explains: “Possibly an athlete is undergoing an initial adjustment to a higher level of training. And before they get used to it, the athlete is in a temporary unsustainable physique,” like prepping for the Tour de France. Or it could be that the athlete is also changing their diet as part of lifestyle improvement. But what is the deal? How and why do we gain fat so easily, and how can we actually lose it, long-term, and not as a temporary fix? While Dr. Herman admits that losing excess body fat is “tough,” the truth is that there is a high genetic component to body fat percentage, and a high lifestyle component to dysregulated eating and fat gain. This is why it’s so key to focus on cultivating healthy sleep and exercise habits. I bring up Dr. Herman’s point that it is possible that high or low daily energy expenditure is set early in life, just that we don’t know yet what the precise mechanism is. He’s also noted two groups that appear to have high expenditure: athletes and subsistence farmers. What do they have in common? They both tend to grow up moving a lot, as well as eating a lot.Whether it’s your genes, your environment, or some combination, high energy expenditure in childhood may remain intact throughout life, but Dr. Herman says we don’t know for sure. Being predisposed to high energy flux may help some people respond quickly to workouts and have more success keeping their weight stable through exercise, while for some others no amount of exercise affects weight loss. If you want to try to figure out if exercise can help you easily lose weight and keep it off, ask yourself if you fit into one or more of the following categories:1. You were extremely active as a kid, but are mostly sedentary now.2. Until recently, you could eat what you wanted without gaining much weight, if any.3. Like Mick DiMaria, you’ve spent most of your life in pretty good shape and only recently let yourself go.If any of these ring true, there’s a good chance you’re high flux. That suggests your body prefers to eat a lot of food each day, and until recently you matched your appetite with a high activity level. And it suggests your body may respond quickly to structured workouts.The Best Strategy to Lose Extra Body FatThe best starting point of all is to simply ditch processed, nutrient deficient food in favor of high-satiety, nutrient dense foods (protein especially). Then the next step, which is taking an under the radar approach so you get a mild calorie deficit, without prompting compensation mechanisms. There are one of two ways to do this: you can implement a slight deficit each day or occasional extreme fasting (24 hours, 1 day a week). I personally like to trigger hunger now and then to increase my appreciation of food. And why not throw in a big fasting day? (This is what Mark Sisson does on days he’s flying.)Dr. Herman says it accordingly, “Find a diet that leaves you completely satisfied with not in excess of calories. Pick a diet with rules, restrictions and guidelines so you are not prompted to overeat. Any diet is essentially a gimmick in the end. Cut carbs, cut fat, cut plants, intermittently fast, go compressed eating window, go vegan. Just implement rules and guidelines so you don’t have constant unfettered access to hyper palatable foods and overeating. Find a diet that leaves you satisfied and happy.” My latest book, Two Meals A Day, offers a simple but highly effective strategy: to simply implement new rules and a new norm to follow, instead of following the ridiculous 3 meals a day habit, which only came out of the industrial revolution. The carnivore diet is not only extremely high satiety and low insulin stimulating, but it also has great potential for fat loss. Fasting is another rule to implement to promote automatic success: a smaller eating window simply means less potential to overeat. It’s simple, smart, and most importantly, it works.It can seem overwhelming trying to implement all the necessary parts of a healthy lifestyle, but when you break it down, it’s simple: emphasize sleep, reduce stress, don’t overtrain, and get rid of sugar, grains, and seed oils as these drive the overproduction of cortisol and dysregulate appetite and satiety hormones. Exercise and movement are obviously hugely important, as these prompt a reduction in systemic inflammation. Dr. Herman says research reveals that if you sit too much, your body becomes inflamed. Humans have a genetic requirement for near constant movement. The importance of checking your intentions can also not be discounted. Form a healthy body image, decide to turn things around, and reclaim your genetic potential. My colleague Amy Lucas says, “I’m sure I’ll never be fat, because I believe I’m a skinny person.”You’ll also learn that major fluctuations in body weight can be mistaken for gaining and losing fat, but are almost entirely natural fluctuations in hydration, glycogen retention inflammation, and water retention in cells throughout the body make for most of your body weight variation. When we talk about body fat, we are best away from scale and tracking according to the fit of a tight pair of pants. And if you don’t believe me, watch Nick Symmonds lose 10lbs in 24 hours of mostly fasting, not much water, and a few hard workouts and hot sweaty workouts.That’s a wrap for today, and good luck! One useful reminder is to ask yourself: How many times have I been hungry in the last 30 days, or 30 years? Pushing the boundary a bit of what you think of as hunger, as well as forming a set intention to change your body, can really help weight loss efforts. TIMESTAMPS:This podcast shatters the basic elements of the modern fitness and diet industry. [01:40]The truth is we humans burn around the same number of calories every day, regardless of our exercise level. [03:15]How can it be that the lazy person next door burns the same calories as I, a gym goer, do? [10:21]The brain burns most of our daily calories and then the other organs burning the rest independent from our activity level. [12:30]When transitioning from the moderately active category to the incredibly active category, there is very little change in daily caloric energy expenditure. [14:00]Muscle burns a bit more calories than fat. [16:59]Calorie burning is happening, but we need to look at the compensation factor. When you are a hard driving athlete and burning lots of calories, you are spending less energy on your immune function, your reproductive function etc. [23:18]Mark Sisson’s example is when he was running a hundred miles a week for seven years. He had many physical maladies which led him to become the Primal Blueprint guy. [26:55]Burning the candle at both ends…burning more calories than you’re genetically adapted to could shorten lifespan. [32:25]How can an ambitious exercise regimen not help fat loss at all? When you are super fit, you become super-efficient in burning calories. [33:48]Your devotion to improving your fitness and working out inspires you to clean up your diet. [38:11]So how does one lose excess body fat? Exercising more doesn’t really work, nor does prolonged caloric restriction. [42:38]There are many cultural influences causing us to overeat. [50:04]The best starting point is to ditch processed nutrient foods in favor of high satiety, nutrient dense foods. [52:12]Pay attention to your hunger and satiety signals and notice when you’ve had enough. [58:21]You can use almost any diet as long as it has rules and regulations that will keep you from overeating. [01:00:44]Your exercise and lifestyle changes need to accompany the dietary transition. [01:05:14]Gluttony and sloth are not the causes of obesity. They are symptoms of obesity. [01:08:23]Start with forming a healthy image and then decide to turn things around with positive energy rather than disgust and self-loathing and all these flimsy motivators that only work for a short time. [01:09:55]Your weight on the scale naturally can vary from day to day. [01:11:25]LINKS:Everything You Thought You Knew About Burning Fat Is WrongThe Myth of Ripped Muscles and Calorie BurnsBrad’s Shopping pageHerman Pontzer Podcast (the Data Always Wins)Herman Pontzer Podcast (Human Metabolism and Fat Loss)BurnThe Secret RaceThe Paleo Thyroid SolutionWheat BellyWired to EatHungry BrainObesity CodeGood Calories, Bad CaloriesCarnivore Scores ChartFatty Popcorn Boy PodcastNick Symmons PodcastHow To Lose FatQUOTES:"Reproduction, growth repair, and locomotion are a zero-sum gain." (Dr. Herman Pontzer)"If you want to live longer, lift more weights and eat more protein." (Robb Wolf)Join Brad for more fun on: Instagram: @bradkearns1Facebook: @bradkearnsjumphighTwitter: @bradleykearnsYouTube: @BradKearnsWe appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out to anyone if he doesn’t love the product. Ask anyone.Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blendMale Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplementVuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyleDonations!This free podcast offering is a team effort from Brad, Daniel, Siena, Gail, TJ, Vuk, RedCircle, our awesome guests, and our incredibly cool advertising partners. We are now poised and proud to double dip by both soliciting a donation and having you listen to ads! If you wanna cough up a few bucks to salute the show, we really appreciate it and will use the funds wisely for continued excellence. Go big (whatever that means to you…) and we’ll send you a free jar of Brad’s Macadamia Masterpiece as a thank you! Email to alert us! Choose to donate now, later, or never. Either way, we thank you for choosing from the first two options! :]Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donationsAdvertising Inquiries: https://redcircle.com/brandsSee omnystudio.com/listener for privacy information.See omnystudio.com/listener for privacy information.

Full show notes at the publisher

Herman Pontzer: “The Data Always Wins” May 04, 2021

Show notes

The one and only Herman Pontzer, author of the transformative and life-changing book Burn, is back to share more mind-blowing insights in another hard-hitting show about energy expenditure.

This episode will open your eyes to the real reasons that make exercise so beneficial for your body, especially when it comes to how it both prevents and mitigates chronic inflammation. I manage to ask Herman a question he has never been asked before, and he explains why he tries to make sure most of his active time is spent outside and why maintaining meaningful connections with friends and family is an important part of any health routine.

Herman also illuminates how our individual levels of energy expenditure affect how our bodies react to different stimuli by using the example of how public speaking prompts the body to go into fight or flight mode. As he explains, everyone’s heart rate rises while public speaking (no matter how calm and cool you feel about it), and that reaction costs your body energy. However, the amount of energy that it takes your body to “go back to normal” post public speaking is directly affected by exercise. If you regularly work out, you will experience a different reaction compared to someone who does not; your response will be “blunted,” meaning adrenaline and cortisol levels will not rise as much as someone who is inactive. So while you will recover back to baseline faster, an inactive person will experience both a bigger bust of cortisol and adrenaline, as well as take longer to return back to a normal baseline. This goes back to the great point he made during his last episode, when he said that you exercise for everything you don’t see, because regular activity gives your body so many more benefits than just an aesthetic one.

TIMESTAMPS:

The average daily caloric expenditure in the human does not change regardless of our activity level. [01:43]

We are burning energy at about 20% more per day than chimpanzees and Bonobos which are our closest relatives. [09:14]

The variation in brain caloric expenditure is minimal. Most of your organs are burning calories at rest. [13:19]

So, we burn calories at rest, what happens when we exercise? [15:41]

Chronic inflammation is your immune system run amuck. [21:13]

In studying the Hadza, do you see explosive activity? [23:49]

The reason we, as an advanced society, do all these competitive things is not trying to improve the human ability, it’s just for fun and self-satisfaction. [28:02]

With Herman’s research in mind, what is the best way to longevity? You can’t ignore the genetics, but you can create a lifestyle that will help you live to the fullest. [29:27]

Your body is going to make you balance out the exercise with the rest period. [37:31]

Fat really doesn’t burn many calories. [42:44]

The insulin-based view of obesity doesn’t hold up to scrutiny. [45:52]

If you are hungry all the time, your diet is not working. There is no one size fits all. [50:53]

To beat the obesity epidemic, start with the kids. It is hard to change when you are older. [53:48]

If you are unhappy and miserable with what you are doing, it is not going to work. You need to find what works for you. [56:22]

LINKS:

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Vuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

Insights On Spirituality and Exercise With Shawn Askinosie (Breather Episode with Brad) Apr 30, 2021

Show notes

In this breather show, Shawn Askinosie and I continue our wonderful conversation, which becomes more spiritually minded as we touch on topics such as grief, aging, and a little bit about neuroscience, too.

Shawn gets really personal and opens up about his own experience with loss and what he refers to as “the long arch of grief.” We talk about aging and the soul, and Shawn shares why he thinks of our souls as ageless. We also talk about the neuroscience behind forward acceleration and gravity, and its effect on our brain and on our equilibrium.

TIMESTAMPS:

There are times when we need help with our emotions and spiritual selves. [01:09]

Grief is grief. It doesn’t matter how old you are. [05:28]

Life is so comfortable we don’t have many opportunities to push our bodies to the limit. [08:37]

One has a sense of freedom that is very spiritual. [11:38]

LINKS:

QUOTES:

“Many of us experience dark nights of the soul. Gray nights, even shaded nights...and I think it’s important we get help where we can, and not feel ashamed to admit that we need help.”

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Vuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

Shawn Askinosie: Doing Meaningful Work and Eating Good Chocolate Apr 27, 2021

Show notes

Today we’re going deep with entrepreneur Shawn Askionsie!

Not only is Shawn an exceedingly intelligent, kind, and driven individual, but he also happens to be the man behind the creation of my two absolute favorite chocolate bars! Yes, as any chocolate connoisseurs may have now realized from his last name, Shawn is the founder of Askinosie Chocolate, the company behind the most delicious, mind-blowing chocolate I have tried (and I’ve tasted a lot of chocolate!).

You will of course learn a good amount about artisanal chocolate from Shawn, but the main theme of this episode is also the subject of his book, Meaningful Work: A Quest To Do Great Business, Find Your Calling, and Feed Your Soul. Many will be able to relate to this self-reflective and motivating conversation as Shawn explains how he went from high-powered criminal defense attorney to dark chocolate entrepreneur, and you will be inspired by the integrity and passion infused into every aspect of his work (Askinosie Chocolate is award-winning for good reason!).

Shawn talks about how a career high was immediately followed by an overwhelming feeling that “something wasn’t right” in his life and the power that comes with truly surrendering your dependency on the outcome. He also highlights how often we perceive what is actually our greatest strength as our greatest “weakness” and brings up a profound quote from one of his favorite books, The Untethered Soul by Michael Singer, about the power of letting go: “Surrender is perhaps the greatest form of worship.” Shawn points out that surrendering is powerful because it allows you to shed expectations for what you thought your life would be, and connect with your true nature (something that is difficult when you don’t surrender control).

Shawn also gets real about the dark truth behind the commercial chocolate industry; breaking down the true meaning behind the “Fair-Trade” label and revealing shocking facts about it that will forever change how you choose and buy chocolate. We then wrap up with a brief discussion about the importance of having an open mindset and seeking out challenges in life.

Check out Askionsie.com to try Shawn’s phenomenal chocolate (my personal two favorite flavors are the 88% dark chocolate and dark chocolate mint!) and click here to order Shawn’s book, Meaningful Work!

TIMESTAMPS:

It is important to learn the distinction between the mass-produced chocolate and the special chocolate prepared without slave labor and with regulations. [01:55]

It’s not about the chocolate, it’s about the malnourished kids who work in those factories. [06:41]

Shawn describes his journey from criminal defense attorney to chocolate. [08:55]

What are the ethical principles of a defense attorney? [15:49]

How did Shawn learn to make chocolate in an ethical way? [22:11]

What does it mean to temper chocolate? You have to raise and lower the temperatures perfectly. [26:51]

The next step is marketing the “bean to Bar” chocolate. [32:07]

Reverse Scale is questioning the idea that if you are going to start a business you need it to grow. [33:50]

What are some steps a listener can take who might be extricating from the career that's causing disillusionment and burnout? [44:37]

What is the difference between bean to bar chocolate and the standard chocolate we can buy everywhere which are made with child labor? There are 1.58 million child slaves in West Africa.

[54:19]

The Fair-Trade label doesn’t indicate that the farmers get the money. It is deceiving. [01:04:41]

We are in an age where we can research for the ethics and values of the things we buy. [01:08:48]

LINKS:

QUOTES:

“Often, we find our greatest strength can be our greatest weakness.”
“If we can reach a place — even if momentarily — where we surrender this notion of outcome dependency, then we have a chance to live a real, true life.”
“Sometimes just putting the question in our head can really open up a flow of understanding and awareness that we’ve never even experienced before.”
“Write a long-term vision of greatness for you personally, for your firm, for your idea, or for your life.”
“Michael Singer says, ‘Surrender is perhaps the greatest form of worship,’ and I love that, because surrender doesn’t mean ‘Plan B will help me.’ It means letting go.”

Join Brad for more fun on:

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Vuori Activewear: The most comfortable, functional, and fashionable gear, evoking the chill SoCal coastal lifestyle

Donations!

Support this podcast at — https://redcircle.com/the-get-over-yourself-podcast/donations
Advertising Inquiries: https://redcircle.com/brands

See omnystudio.com/listener for privacy information.

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