Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let’s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It’s time to B.rad!

 

Join Brad Kearns, New York Times bestselling author, world #1 ranked masters 60+ high jumper, Speedgolf world record holder, and former world #3 ranked pro triathlete, in pursuing peak performance with passion throughout life. Brad delivers an engaging mix of step-by-step education on important health topics like staying fit, strong and powerful as you age; transforming diet to lose body fat and increase energy; sort through hype and misinformation to make simple, sustainable lifestyle changes; and broaden your perspective beyond a fit body to experience happy relationships, nonstop personal growth, and ultimately sail to 100 with a happy, healthy, long life. Let&rsquo;s explore beyond shortcuts, hacks, and crushing competition to laugh, have fun, appreciate the journey, and not take ourselves too seriously. It&rsquo;s time to B.rad!
&nbsp;

Brad Kearns, NY Times bestselling author and world #1 masters age 60+ high jumper, offers a fun and diverse mix of interviews with leading authors and health experts, and  how-to shows for peak performance, weight loss, personal growth, and longevity

The B.rad Podcast

Breather: Triathletes Have Better Self-Regulation Of Body And Brain

In this episode, I get into all these viral “every man should be able to…” fitness challenges you see on Instagram and YouTube—the ones with the deep-voice narrator rattling off random benchmarks that aren’t age-graded, aren’t grounded in any science, and somehow declare you “top 10% of health.”

I talk about why the subject is relevant, what these lists get wrong, and how to think more clearly about real fitness benchmarks—especially as we age. I share the simple 6%-per-decade decline metric from masters track, my own goals in the 400 meters and high jump, and the example my dad set as he gracefully slowed down from walking entire golf courses in his eighties to looping the backyard in his nineties. The big point: we all slow down, but we don’t have to fall apart.

From there, I take you through the real markers that matter for longevity and everyday vitality: walking as the centerpiece of aerobic conditioning, maintaining functional muscle strength to stave off sarcopenia and “opia,” and why explosive power—being able to save yourself from a misstep—is literally a one-rep-max that can determine your fate.

We get into the dangers of falling, the massive brain-health benefits seen in active seniors, why VO₂ max is just one slice of the picture, and why the best longevity challenge of all is simply doing something you love enough to keep doing it for life. I also make the case for the 400 meters as the ultimate full-body benchmark—an event that forces you to tap every major energy system and says way more about real-world fitness than shuffling through a half marathon or throwing around big weights.

If you want a clearer blueprint for staying strong, powerful, mobile, and fully alive deep into your later decades, this one pulls all the pieces together.

 

TIMESTAMPS:

Brad questions the validity of some fitness challenges on the internet. They should be age graded. [01:02]

The best longevity fitness challenge is doing something you personally enjoy doing and would like to continue doing for the rest of your life. [07:44]

There are important benchmarks in the areas of mobility and flexibility as well as strength, power, explosive power, as you age. [12:32]

In one study of seniors, it was found that the group who walked at least 4000 steps per day had bigger brains because of their walking habits. [16:47]

You have to preserve that functional muscle strength throughout life to avoid the single most prominent marker of accelerated aging, which is sarcopenia, age-related muscle loss. [18:49]

Running the 400 meter says volumes about your overall physical fitness and vitality. [21:49]

Jogging 2.0 on the YouTube channel shows a typical morning session for Brad. where he shows a variety of fitness drills. [30:24]

What is your mile time? Brad talks about a study that predicted longevity more accurately than blood work. [34:20]

There are many other benchmarks to measure your fitness. [36:29]

“Lift heavy things” means to engage in regular bouts of brief, explosive, high-intensity strength training. [38:22]

 

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Outlive, by Peter Attia
Jogging 2.0 video

 

We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!


Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!


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!

In this episode, I get into all these viral &ldquo;every man should be able to&hellip;&rdquo; fitness challenges you see on Instagram and YouTube&mdash;the ones with the deep-voice narrator rattling off random benchmarks that aren&rsquo;t age-graded, aren&rsquo;t grounded in any science, and somehow declare you &ldquo;top 10% of health.&rdquo;
I talk about why the subject&nbsp;is relevant, what these lists get wrong, and how to think more clearly about real fitness benchmarks&mdash;especially as we age. I share the simple 6%-per-decade decline metric from masters track, my own goals in the 400 meters and high jump, and the example my dad set as he gracefully slowed down from walking entire golf courses in his eighties to looping the backyard in his nineties. The big point: we all slow down, but we don&rsquo;t have to fall apart.
From there, I take you through the real markers that matter for longevity and everyday vitality: walking as the centerpiece of aerobic conditioning, maintaining functional muscle strength to stave off sarcopenia and &ldquo;opia,&rdquo; and why explosive power&mdash;being able to save yourself from a misstep&mdash;is literally a one-rep-max that can determine your fate.
We get into the dangers of falling, the massive brain-health benefits seen in active seniors, why VO₂ max is just one slice of the picture, and why the best longevity challenge of all is simply doing something you love enough to keep doing it for life. I also make the case for the 400 meters as the ultimate full-body benchmark&mdash;an event that forces you to tap every major energy system and says way more about real-world fitness than shuffling through a half marathon or throwing around big weights.
If you want a clearer blueprint for staying strong, powerful, mobile, and fully alive deep into your later decades, this one pulls all the pieces together.
&nbsp;
TIMESTAMPS:
Brad questions the validity of some fitness challenges on the internet. They should be age graded. [01:02]
The best longevity fitness challenge is doing something you personally enjoy doing and would like to continue doing for the rest of your life. [07:44]
There are important benchmarks in the areas of mobility and flexibility as well as strength, power, explosive power, as you age. [12:32]
In one study of seniors, it was found that the group who walked at least 4000 steps per day had bigger brains because of their walking habits. [16:47]
You have to preserve that functional muscle strength throughout life to avoid the single most prominent marker of accelerated aging, which is sarcopenia, age-related muscle loss. [18:49]
Running the 400 meter says volumes about your overall physical fitness and vitality. [21:49]
Jogging 2.0 on the YouTube channel shows a typical morning session for Brad. where he shows a variety of fitness drills. [30:24]
What is your mile time? Brad talks about a study that predicted longevity more accurately than blood work. [34:20]
There are many other benchmarks to measure your fitness. [36:29]
&ldquo;Lift heavy things&rdquo; means to engage in regular bouts of brief, explosive, high-intensity strength training. [38:22]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a></li>
<li><a href="https://www.amazon.com/Audible-Outlive-Science-Art-Longevity/dp/B0B64WL9PK/ref=sr_1_1?dib=eyJ2IjoiMSJ9.mUiQmJW1Y0MX8JDvmiVmUEZZrfbbWVOnkiFIIiPBPXj1ninXeto-i7WH4I36JhWRJvxTDgQ3uBktvFVjIRzC0-vZttEipoYAiV9Y6HB-L4ATkOMisyEKkdY4lN3yFifzTdbFEHeskU55y-7GqCHPv8EB3ZpDxD1SPkBeDOtzkvl2L9rSy4nNpH3XoEdEsoZTR8DPtM0qSu9dOGnL7UbPkiRHuOPUF9GQmBM671zcfYQ.SvOZauSS4lZs4QuljPud3Q4GMMcFqPHiLdXsWVLBWQA&amp;dib_tag=se&amp;hvadid=776736700257&amp;hvdev=c&amp;hvexpln=0&amp;hvlocphy=9031172&amp;hvnetw=g&amp;hvocijid=18154484913355908459--&amp;hvqmt=e&amp;hvrand=18154484913355908459&amp;hvtargid=kwd-2171551921091&amp;hydadcr=8487_13829854&amp;keywords=outlive+book+by+peter+attia&amp;mcid=fb988e9c2bdf36419320a6885749c09b&amp;qid=1764982097&amp;sr=8-1">Outlive, by Peter Attia</a></li>
<li><a href="https://www.youtube.com/watch?v=7KFlg5hLma8&amp;t=111s">Jogging 2.0 video</a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. 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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li>
<a href="https://ketone.com/BRAD?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Ketone-IQ</a>&nbsp;Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://www.mitoredlight.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Mito Red Light:</a>&nbsp;Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
</li>
<li>
<a href="https://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Primal Fitness Expert Certification</a>: 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!
</li>
</ul>

The Best Fitness Benchmarks For Longevity (Better than Lame Internet Clickbait)

In this episode, I talk about the modern tendency to obsess over “science says…” posts—like the viral claim that slapping your quadriceps ten times will wake up your motor cortex, spike your stretch reflex, and increase vertical jump by 18% and sprint speed by 12%.

I describe why these numbers raised my hackles, walk through the reality of neural activation and theatrics we see from athletes like Karsten Warholm and Noah Lyles, and explain why a 12% speed boost would mean my 60-year-old 400-meter time drops from 60 seconds to 53.8, which is royal screaming BS. You’ll hear reactions from world-class masters sprinters like Lion Martinez and Cynthia Monteleone, and my reminder that most of these studies are done on minimally conditioned college kids getting paid $60—not real sprinters suddenly finding new superpowers.

I also broaden the discussion to our habit of oversimplifying fitness with VO₂ max numbers, zone-two worship, HRV scores, and morning heart rate, when the truth is much more nuanced. VO₂ max is highly constrained by genetics, zone two is overrated, and walking and zone one deliver tremendous aerobic benefits—just look at Eliud Kipchoge spending 83% of his training there.

I emphasize that intuitive readiness to train—your bounce, your warmup feel, your own voice—will always beat a wearable metric, and even the “best” performance booster (a gun to your head!) won’t give you a magical 12% sprint increase.

This show is all about using critical thinking, not getting intimidated by data, and remembering that nothing is more powerful than your own intuition.

 

TIMESTAMPS:

There is some validity to the idea of waking up the central nervous system and priming it for a peak explosive effort, but Brad has some problems with "facts" that are on the airwaves.  [02:06]

We need to apply critical thinking to these scientific insights that get pounded down our throat every day. [05:26]

V02 max is overrated and Zone Two is overrated. [08:57]

Always come back to the intuitive approach which is the foundation of making correct training decisions. [12:51]

 

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

 

We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!


Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!


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!

In this episode, I talk about the modern tendency to obsess over &ldquo;science says&hellip;&rdquo; posts&mdash;like the viral claim that slapping your quadriceps ten times will wake up your motor cortex, spike your stretch reflex, and increase vertical jump by 18% and sprint speed by 12%.
I describe why these numbers raised my hackles, walk through the reality of neural activation and theatrics we see from athletes like Karsten Warholm and Noah Lyles, and explain why a 12% speed boost would mean my 60-year-old 400-meter time drops from 60 seconds to 53.8, which is royal screaming BS. You&rsquo;ll hear reactions from world-class masters sprinters like Lion Martinez and Cynthia Monteleone, and my reminder that most of these studies are done on minimally conditioned college kids getting paid $60&mdash;not real sprinters suddenly finding new superpowers.
I also broaden the discussion to our habit of oversimplifying fitness with VO₂ max numbers, zone-two worship, HRV scores, and morning heart rate, when the truth is much more nuanced. VO₂ max is highly constrained by genetics, zone two is overrated, and walking and zone one deliver tremendous aerobic benefits&mdash;just look at Eliud Kipchoge spending 83% of his training there.
I emphasize that intuitive readiness to train&mdash;your bounce, your warmup feel, your own voice&mdash;will always beat a wearable metric, and even the &ldquo;best&rdquo; performance booster (a gun to your head!) won&rsquo;t give you a magical 12% sprint increase.
This show is all about using critical thinking, not getting intimidated by data, and remembering that nothing is more powerful than your own intuition.
&nbsp;
TIMESTAMPS:
There is some validity to the idea of waking up the central nervous system and priming it for a peak explosive effort, but Brad has some problems with "facts" that are on the airwaves.&nbsp; [02:06]
We need to apply critical thinking to these scientific insights that get pounded down our throat every day. [05:26]
V02 max is overrated and Zone Two is overrated. [08:57]
Always come back to the intuitive approach which is the foundation of making correct training decisions. [12:51]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a><a href="https://www.primalhealthcoach.com/blog/primal-movement-the-key-to-unlocking-your-bodys-potential/"></a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. 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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li>
<a href="https://ketone.com/BRAD?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Ketone-IQ</a>&nbsp;Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://www.mitoredlight.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Mito Red Light:</a>&nbsp;Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
</li>
<li>
<a href="https://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Primal Fitness Expert Certification</a>: 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!
</li>
</ul>

Beware of BS Exercise Physiology Data - Use Critical Thinking Instead

A friend recently asked, “What’s a good episode to start with?” for a basic overview of health and lifestyle optimization. Great question—and honestly, I didn’t have a good answer. So here it is!

This show covers the basics from a big-picture perspective—the one to share with friends and loved ones. It’s not sciency or intimidating, just a simple, reasonable framework for how to live a healthy, happy, long life.

I hit the five key areas: sleep, diet, movement, fitness, and stress management. You’ll hear why sleep, rest, and recovery are #1—everything flows downstream from there—and how artificial light and digital stimulation after dark wreck your hormones and metabolism. I explain how walking (yes, walking!) delivers a powerful aerobic effect, why sprints give the highest return on investment of any exercise, and how most people are overdoing “chronic cardio.”

You’ll learn the simple diet fix of ditching processed junk—refined grains, sugars, and seed oils—and focusing on the nutrient-dense, animal-based foods that fueled human evolution. And we’ll finish with stress management: escaping chronic low-level stress, ending rumination, and carving out real downtime, nature time, and meaningful connection.

 

TIMESTAMPS:

Where should you start in your healthier living endeavors? [00:51]

The statistics for longevity for the United States population are horrifying. [02:11]

Because of artificial light and digital stimulation after dark, most of us throw off our circadian rhythm which prevents us from getting good sleep, rest, recovery, and downtime. Sleep needs to be your number one priority. [04:18]

There are many warring factions of people arguing about diet that confuse us. The number one thing you can do to optimize your diet is to start by cleaning up your act and removing the nutrient deficient heavily processed foods from your home. [17:23]

In the heavily processed foods, it's the foreign chemical agents that cause inflammation, that cause gut dysfunction and promote obesity above and beyond their calories. [24:59]

The visceral fat is especially health destructive because it accumulates in your abdominal area around your vital organs. [27:07]

Focus on the ancestral foods:  red meat, eggs, vegetables, fruits, nuts and seeds. [29:39]

The highest rated category of fish is the oily cold water fish...the SMASH family: sardines, mackerel, anchovies, salmon, and herring. [38:30]

Some restrictive diets cause a stress response in the body. They do help as an intervention, but not as a permanent diet. [43:54]

When you are looking at the tremendous number of supplements available, you really have to understand what you are getting. [01:01:32]

Have a goal of increasing all forms of general everyday movement in your life. [01:03:48]

If you get too extreme into workouts that are medium to difficult, that are slightly too stressful to promote that long-term health benefit, you actually do the opposite [01:10:19]

Sprinting is the best workout known to mankind, the highest return on investment of any form of exercise for overall fitness benefits. [01:16:14]

You can easily overdo it when it comes to endurance training. [01:23:06]

Stressful training diminishes your testosterone. [01:26:05]

Stress management is crucial as you look to improve your well-being.  We live in very stressful times. [01:29:23]

relationships, especially the romantic ones you may have, really need to be smooth functioning. [01:35:05]

Rumination has been categorized as a metabolic disease with actual blood markers. [01:37:23]

In summary, get good sleep and take breaks during the day. Clean out your food pantry by removing the nutrient-deficient chemically processed foods. Move every day. Adhere to sensible exercise patterns. Don't overdo it.  Manage your stress. [01:42:50]

 

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Social Security Administration Actuarial Table
The Hacking of the American Mind
Podcast with Jack Kruse, Part 1
Podcast with Jack Kruse, Part 2
Mito red light desk lamp
B.rad Nutrition Guide
Kale vs. Liver Chart
Take a Nap, Change Your Life
Podcast with Jillian Turecki
Podcast with John Gray
John Gray Podcast on Regaining Lost Magic
Happiest Countries in the World 2025
World Population Review of Happiness
Income Disparity by Countries

 

We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!


Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!


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!

A friend recently asked, &ldquo;What&rsquo;s a good episode to start with?&rdquo; for a basic overview of health and lifestyle optimization. Great question&mdash;and honestly, I didn&rsquo;t have a good answer. So here it is!
This show covers the basics from a big-picture perspective&mdash;the one to share with friends and loved ones. It&rsquo;s not sciency or intimidating, just a simple, reasonable framework for how to live a healthy, happy, long life.
I hit the five key areas: sleep, diet, movement, fitness, and stress management. You&rsquo;ll hear why sleep, rest, and recovery are #1&mdash;everything flows downstream from there&mdash;and how artificial light and digital stimulation after dark wreck your hormones and metabolism. I explain how walking (yes, walking!) delivers a powerful aerobic effect, why sprints give the highest return on investment of any exercise, and how most people are overdoing &ldquo;chronic cardio.&rdquo;
You&rsquo;ll learn the simple diet fix of ditching processed junk&mdash;refined grains, sugars, and seed oils&mdash;and focusing on the nutrient-dense, animal-based foods that fueled human evolution. And we&rsquo;ll finish with stress management: escaping chronic low-level stress, ending rumination, and carving out real downtime, nature time, and meaningful connection.
&nbsp;
TIMESTAMPS:
Where should you start in your healthier living endeavors? [00:51]
The statistics for longevity for the United States population are horrifying. [02:11]
Because of artificial light and digital stimulation after dark, most of us throw off our circadian rhythm which prevents us from getting good sleep, rest, recovery, and downtime. Sleep needs to be your number one priority. [04:18]
There are many warring factions of people arguing about diet that confuse us. The number one thing you can do to optimize your diet is to start by cleaning up your act and removing the nutrient deficient heavily processed foods from your home. [17:23]
In the heavily processed foods, it's the foreign chemical agents that cause inflammation, that cause gut dysfunction and promote obesity above and beyond their calories. [24:59]
The visceral fat is especially health destructive because it accumulates in your abdominal area around your vital organs. [27:07]
Focus on the ancestral foods:&nbsp; red meat, eggs, vegetables, fruits, nuts and seeds. [29:39]
The highest rated category of fish is the oily cold water fish...the SMASH family: sardines, mackerel, anchovies, salmon, and herring. [38:30]
Some restrictive diets cause a stress response in the body. They do help as an intervention, but not as a permanent diet. [43:54]
When you are looking at the tremendous number of supplements available, you really have to understand what you are getting. [01:01:32]
Have a goal of increasing all forms of general everyday movement in your life. [01:03:48]
If you get too extreme into workouts that are medium to difficult, that are slightly too stressful to promote that long-term health benefit, you actually do the opposite [01:10:19]
Sprinting is the best workout known to mankind, the highest return on investment of any form of exercise for overall fitness benefits. [01:16:14]
You can easily overdo it when it comes to endurance training. [01:23:06]
Stressful training diminishes your testosterone. [01:26:05]
Stress management is crucial as you look to improve your well-being.&nbsp; We live in very stressful times. [01:29:23]
relationships, especially the romantic ones you may have, really need to be smooth functioning. [01:35:05]
Rumination has been categorized as a metabolic disease with actual blood markers. [01:37:23]
In summary, get good sleep and take breaks during the day. Clean out your food pantry by removing the nutrient-deficient chemically processed foods. Move every day. Adhere to sensible exercise patterns. Don't overdo it.&nbsp; Manage your stress. [01:42:50]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a></li>
<li><a href="https://www.ssa.gov/oact/STATS/table4c6.html">Social Security Administration Actuarial Table</a></li>
<li><a href="https://www.amazon.com/Hacking-American-Mind-Corporate-Takeover/dp/1101982942/ref=sr_1_1?crid=1PFN2KRDLFS70&amp;dib=eyJ2IjoiMSJ9.3gT8pFIK75rz-m8wT0-c9BSMp9G7Tqz4kQphoYf_dTU0UEcmbuRy00qkgWEXfsTWi_IFKA_SL_uuRKYixLmREC02QgJYfxUUN7_qibxKTur343lMTYCy9b6gbrF-dsU8tuO8PMqa_emxyQcWwSsJl2uv4NEMkloqlddNA-H9QbK04ymDS12WwXuIZjZ2lfaXBJwZFO8cz7T42MtEXMTWb4m_PKKJDn7yz0Nc5x10UDo.hCmAKikvkxYlBF43frYFIMdlvTn2tJ8wvQs59Z7luRg&amp;dib_tag=se&amp;keywords=Hacking+of+American+Mind&amp;qid=1733691727&amp;sprefix=hacking+of+american+mind,aps,175&amp;sr=8-1">The Hacking of the American Mind</a></li>
<li><a href="https://bradkearns.com/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-1/">Podcast with Jack Kruse, Part 1</a></li>
<li><a href="https://bradkearns.com/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-2/">Podcast with Jack Kruse, Part 2</a></li>
<li><a href="https://www.msskincare.co/products/mito-red-light-no-blue-light-sleep-lamp?currency=USD&amp;variant=40859310850106&amp;utm_source=google&amp;utm_medium=cpc&amp;utm_campaign=Google%20Shopping&amp;stkn=4008884c9193&amp;tw_source=google&amp;tw_adid=&amp;tw_campaign=20242845553&amp;gad_source=1&amp;gad_campaignid=20238502961&amp;gbraid=0AAAAADPZ2QQT1WgVMHlVWzJMyXNVmGfOJ&amp;gclid=CjwKCAiAuIDJBhBoEiwAxhgyFgeQ46LWg-Qqo6Lt598Am_DgZZ6I2-Nvq9TbucYkoQfFfqYkQg0RqxoCkmoQAvD_BwE">Mito red light desk lamp</a></li>
<li><a href="https://bradkearns.com/wp-content/uploads/2024/11/NEW-B-Rad-Nutrition-Guide_r2.pdf">B.rad Nutrition Guide</a></li>
<li><a href="https://foodstruct.com/nutrition-comparison/kale-vs-beef-liver">Kale vs. Liver Chart</a></li>
<li><a href="https://www.amazon.com/Take-Nap-Change-Your-Life/dp/0761142908/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;dib_tag=se&amp;dib=eyJ2IjoiMSJ9.bgdCa37HY9HwxLQWuKSR5kIoIWXeuwr7tlxCskEIQzSuxt9PAzRmxflkYZir2G4Goq02WgbRQVnGHBDDcSIvr7UU-cLdUjzsk_R61lwMFhYuA85DouXRv_M4uGUbcKEEtVIIi-fILyAQRmElb_GUfO0XYnwvLZgc8JlnMby5Skf166yELKG0xEMTNIfGBDhcIWeeOz-MnncOj83n0_PPwg0XVJxlq7MAejko1MgqPo0.YiTUl3Jx_YQEeScoe6yp5n4B4gmsps6qsH3uZf5dJVc&amp;qid=1763856846&amp;sr=1-1">Take a Nap, Change Your Life</a></li>
<li><a href="https://bradkearns.com/jillian-turecki/">Podcast with Jillian Turecki</a></li>
<li><a href="https://bradkearns.com/dr-john-gray-the-essential-male-and-female-relationship-assignments/">Podcast with John Gray</a></li>
<li><a href="https://bradkearns.com/john-gray-sex-hugs-and-rock-solid-relationship-tips-how-couples-can-regain-lost-magic-quickly/">John Gray Podcast on Regaining Lost Magic</a></li>
<li><a href="https://www.google.com/search?q=happiest+countries+in+the+world+2025&amp;oq=happiest+countries+in+the+world+2025&amp;gs_lcrp=EgZjaHJvbWUyCQgAEEUYORiABDIHCAEQABiABDIHCAIQABiABDIHCAMQABiABDIHCAQQABiABDIHCAUQABiABDIHCAYQABiABDIHCAcQABiABDIHCAgQABiABDIHCAkQABiABNIBCTE3NzAxajBqN6gCALACAA&amp;sourceid=chrome&amp;ie=UTF-8">Happiest Countries in the World 2025</a></li>
<li><a href="https://worldpopulationreview.com/country-rankings/happiest-countries-in-the-world">World Population Review of Happiness</a></li>
<li><a href="https://www.givingwhatwecan.org/blog/measuring-global-inequality-median-income-gdp-per-capita-and-the-gini-index?utm_term=global%20inequality&amp;utm_campaign=Charity&amp;utm_source=adwords&amp;utm_medium=ppc&amp;hsa_acc=4737126454&amp;hsa_cam=21664884603&amp;hsa_grp=168451355513&amp;hsa_ad=712383224761&amp;hsa_src=g&amp;hsa_tgt=kwd-390041952197&amp;hsa_kw=global%20inequality&amp;hsa_mt=b&amp;hsa_net=adwords&amp;hsa_ver=3&amp;gad_source=1&amp;gad_campaignid=21664884603&amp;gbraid=0AAAAA-Dv5QfLF9DWBYU2D1C6bzpAjJJ36&amp;gclid=CjwKCAiA24XJBhBXEiwAXElO31EmJImUTdjekAhEqXTVK0PhKWS_CgiboE0EiFrXTIeE8gMSRsvqkhoCBEAQAvD_BwE">Income Disparity by Countries</a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<a href="mailto:getoveryourselfpodcast@gmail.com">podcast@bradventures.com</a>. 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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li>
<a href="https://ketone.com/BRAD?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Ketone-IQ</a>&nbsp;Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://www.mitoredlight.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Mito Red Light:</a>&nbsp;Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
</li>
<li>
<a href="https://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Primal Fitness Expert Certification</a>: 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!
</li>
</ul>

Breather: Triathletes Have Better Self-Regulation Of Body And Brain

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