In the final part of this four-part series, we consider whether we have too much or too little stress in life. Indeed, some folks would benefit from eating less frequently, loading the muscles with resistance, moving more in daily life, and tackling challenging physical fitness goals. On the other hand, most of us endure too much of the wrong kinds of chronic stress.

This includes psychological stress with rumination, consuming nutrient-deficient food or causing metabolic disruption, consuming plant toxins causing gut and autoimmune issues, not moving or exercising enough, exercising too much, and having stressful work circumstances and interpersonal relationships. We’ll cover Dr. Hans Selye's General Adaptation Theory of stress and learn that the fight or flight response is identical regardless of the nature of the stressor/stimulus. It goes like this: Alarm, Resistance, Exhaustion. Sound familiar?

We end with some reasonable insights to make sense of it all, including my off-line consult with #listentotheSisson to emphasize the importance of individuality and a careful calibration of all of your life stress factors. I relate my own scoreboard of stress factors and steps I’m taking to better manage (kinder, gentler approach to high intensity workouts), revelations from my recent blood test results, and how we all might optimize further with a strategic approach to exercise stress and careful attention to not stacking too many stress factors together. 

As Dr. Paul Saladino likes to say, what we are striving for here is to ascend from level 5 to level 7, or from level 7 to level 9. We must acknowledge that we don’t even know what level we’re at without exploring further and remaining constantly open-minded to new tweaks and revisions of our health practices. 

Click here to listen to part 1, part 2, and part 3 of this 4-part series.



TIMESTAMPS:

In recapping the previous shows, Brad talks about Jay Feldman’s premise that fasting causes stress hormones. [01:16]

Protein is not burned for energy except in dire starvation circumstances. [03:38]

We have been learning that too strict on the low carb intake, can lead to problems, so some of the least offensive plant foods like honey and fruit are good. [05:54]

Dr. Paul Saladino recommends one gram per pound of body weight in daily protein, and also one gram per pound of body weight in natural fats. [07:15]

The brain is believed to need around 50 grams of glucose every day. [09:06]

Be careful about stacking too many assorted stressors to metabolism and cellular function. [12:06]

What doesn’t kill me, makes me stronger………or maybe not! [15:37]

Don’t forget the chronic stressors in our everyday life like our constant exposure to technology. [21:44]

After being in a chronic alarm stage, comes the resistance stage. After that is exhaustion. [24:51]

Take a gentle approach, if you are not very active, by vow to move more every day and eat more foods that are natural, and improve your sleep habits. [29:01]

Ask yourself how many stressors are in your life.  How can you remove or at least lessen them? [32:35]

Among elite athletes, there is very little incidents of extreme dieting or extreme biohacking. [35:41]

Now that Brad has changed his morning food intake, his hunger is more apparent.  When he was used to fasting, his body didn’t feel hungry. [41:33]

When looking at your bloodwork, the most important reading is the value of triglycerides to HDL ratio for heart disease risk factor. [46:10]

It is extremely dangerous to go into the extreme mode of biohacking, progressive health practices. Just because we can do it, doesn’t mean it’s healthy. [50:06]

For exercise, be kinder, gentler and avoid fatigue and injury. [54:24]

Doug McGruff’s suggestion to increase muscle strength is to go to the gym and perform five functional full-body exercises….a single set to failure. [59:38]

Cold exposure has so many benefits for your health and well-being. Also Sauna and, of course, sufficient sleep.  [01:01:53]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Podcast with Jay Feldman, no. 1
Podcast with Jay Feldman, no 2
Brian Liver King Johnson
Podcast with Dr. Ron Sinha
HIIT vs. HIRT
Lindsay Berra Podcast
Podcast with Debbie Potts
Metabolical
RunningTechnique Drills on YouTube
Brad Kearns’s Morning Routine
Brad’s Morning Routine Course
OsteoStrong
Brad’s Cold Exposure
Podcast with Dr. Lembke
Energy Balance Podcast



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns

TikTok: @bradkearns




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

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
BeautyCounter: Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! 
Butcher Box: Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. Click here for special promotion. 
Bala Enzyme: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off
BiOptimizers: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off
Paleo Valley: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off
BradNutrition.com: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity
Ultimate Morning Routine Online Course: Learn how to custom-design an energizing, focusing morning exercise routine. Enroll now for earlybird discount 

Check out Brad Kearns Favorites Pagefor great products and discounts

See omnystudio.com/listener for privacy information.

In the final part of this four-part series, we consider whether we have too much or too little stress in life. Indeed, some folks would benefit from eating less frequently, loading the muscles with resistance, moving more in daily life, and tackling challenging physical fitness goals. On the other hand, most of us endure too much of the wrong kinds of chronic stress.
This includes psychological stress with rumination, consuming nutrient-deficient food or causing metabolic disruption, consuming plant toxins causing gut and autoimmune issues, not moving or exercising enough, exercising too much, and having stressful work circumstances and interpersonal relationships. We’ll cover Dr. Hans Selye's General Adaptation Theory of stress and learn that the fight or flight response is identical regardless of the nature of the stressor/stimulus. It goes like this: Alarm, Resistance, Exhaustion. Sound familiar?
We end with some reasonable insights to make sense of it all, including my off-line consult with #listentotheSisson to emphasize the importance of individuality and a careful calibration of all of your life stress factors. I relate my own scoreboard of stress factors and steps I’m taking to better manage (kinder, gentler approach to high intensity workouts), revelations from my recent blood test results, and how we all might optimize further with a strategic approach to exercise stress and careful attention to not stacking too many stress factors together. 
As Dr. Paul Saladino likes to say, what we are striving for here is to ascend from level 5 to level 7, or from level 7 to level 9. We must acknowledge that we don’t even know what level we’re at without exploring further and remaining constantly open-minded to new tweaks and revisions of our health practices. 
Click <a href="https://bradkearns.com/2022/06/20/energy-balance-stress-optimization-reflections-part-1-could-popular-hormetic-stressors-like-fasting-and-intense-exercise-be-too-stressful-and-could-calling-out-liver-king-draw-in-more-listeners/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/2022/06/20/energy-balance-stress-optimization-reflections-part-1-could-popular-hormetic-stressors-like-fasting-and-intense-exercise-be-too-stressful-and-could-calling-out-liver-king-draw-in-more-listeners/&amp;source=gmail&amp;ust=1657986771437000&amp;usg=AOvVaw2dHvQbXeuB-JU3bsGLPtvj">here</a> to listen to part 1, <a href="https://bradkearns.com/2022/06/24/energy-balance-stress-optimization-reflections-part-2-correcting-misconceptions-about-calorie-balance-fat-loss-and-longevity/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/2022/06/24/energy-balance-stress-optimization-reflections-part-2-correcting-misconceptions-about-calorie-balance-fat-loss-and-longevity/&amp;source=gmail&amp;ust=1657986771437000&amp;usg=AOvVaw10ORO6Dsvr1f5mzd_H6M8G">part 2</a>, and <a href="https://bradkearns.com/2022/07/08/energy-balance-stress-optimization-reflections-part-3-could-eating-more-food-and-more-carbs-more-frequently-unlock-peak-performance-and-minimize-stress/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/2022/07/08/energy-balance-stress-optimization-reflections-part-3-could-eating-more-food-and-more-carbs-more-frequently-unlock-peak-performance-and-minimize-stress/&amp;source=gmail&amp;ust=1657986771437000&amp;usg=AOvVaw2BHIdJiJ1adIzmV9V_uzKy">part 3</a> of this 4-part series.
 
TIMESTAMPS:
In recapping the previous shows, Brad talks about Jay Feldman’s premise that fasting causes stress hormones. [01:16]
Protein is not burned for energy except in dire starvation circumstances. [03:38]
We have been learning that too strict on the low carb intake, can lead to problems, so some of the least offensive plant foods like honey and fruit are good. [05:54]
Dr. Paul Saladino recommends one gram per pound of body weight in daily protein, and also one gram per pound of body weight in natural fats. [07:15]
The brain is believed to need around 50 grams of glucose every day. [09:06]
Be careful about stacking too many assorted stressors to metabolism and cellular function. [12:06]
What doesn’t kill me, makes me stronger………or maybe not! [15:37]
Don’t forget the chronic stressors in our everyday life like our constant exposure to technology. [21:44]
After being in a chronic alarm stage, comes the resistance stage. After that is exhaustion. [24:51]
Take a gentle approach, if you are not very active, by vow to move more every day and eat more foods that are natural, and improve your sleep habits. [29:01]
Ask yourself how many stressors are in your life.  How can you remove or at least lessen them? [32:35]
Among elite athletes, there is very little incidents of extreme dieting or extreme biohacking. [35:41]
Now that Brad has changed his morning food intake, his hunger is more apparent.  When he was used to fasting, his body didn’t feel hungry. [41:33]
When looking at your bloodwork, the most important reading is the value of triglycerides to HDL ratio for heart disease risk factor. [46:10]
It is extremely dangerous to go into the extreme mode of biohacking, progressive health practices. Just because we can do it, doesn’t mean it’s healthy. [50:06]
For exercise, be kinder, gentler and avoid fatigue and injury. [54:24]
Doug McGruff’s suggestion to increase muscle strength is to go to the gym and perform five functional full-body exercises….a single set to failure. [59:38]
Cold exposure has so many benefits for your health and well-being. Also Sauna and, of course, sufficient sleep.  [01:01:53]
 
LINKS:
<ul>
<li><a href="https://bradkearns.com/">Brad Kearns.com</a></li>
<li><a href="https://www.bradkearns.com/shop/">Brad’s Shopping page</a></li>
<li><a href="https://bradkearns.com/2022/06/01/jay-feldman-the-compelling-and-controversial-energy-balance-ideals-and-how-eat-less-exercise-more-is-missing-the-point/">Podcast with Jay Feldman, no. 1</a></li>
<li><a href="https://bradkearns.com/2022/06/07/jay-feldman-is-hormesis-even-healthy-and-is-fat-burning-really-the-end-all-or-should-we-eat-more-nutritious-carbs-to-be-less-stressed/">Podcast with Jay Feldman</a>, no 2</li>
<li><a href="https://www.garagestrength.com/blogs/news/liver-king">Brian Liver King Johnson</a></li>
<li><a href="https://bradkearns.com/2020/02/21/breather-hedonic-treadmill-and-rumination/">Podcast with Dr. Ron Sinha</a></li>
<li><a href="https://breakingmuscle.com/fitness/hiit-versus-hirt/">HIIT vs. HIRT</a></li>
<li><a href="https://bradkearns.com/2022/06/15/lindsay-berra-food-of-the-gods-nutrition-and-training-strategies-of-elite-athletes-in-a-variety-of-sports/">Lindsay Berra Podcast</a></li>
<li><a href="https://bradkearns.com/2019/06/04/potts/">Podcast with Debbie Potts</a></li>
<li><a href="https://www.amazon.com/Metabolical-Processed-Nutrition-Modern-Medicine-ebook/dp/B08F7S58JY/ref=sr_1_1?crid=33X69ZXR6724D&amp;keywords=Metabolical&amp;qid=1643328297&amp;sprefix=metabolical%2Caps%2C151&amp;sr=8-1">Metabolical</a></li>
<li><a href="https://www.youtube.com/shorts/wDZKIEyLYwM">RunningTechnique Drills on YouTube</a></li>
<li><a href="https://www.google.com/search?q=brad+kearns+morning+routine&amp;oq=Brad+Kearns+Morning+Routine&amp;aqs=chrome.0.35i39l2j69i59.3516j0j8&amp;sourceid=chrome&amp;ie=UTF-8">Brad Kearns’s Morning Routine</a></li>
<li><a href="https://bradkearns.com/morning-routine/">Brad’s Morning Routine Course</a></li>
<li><a href="https://osteostrong.me/">OsteoStrong</a></li>
<li><a href="https://www.youtube.com/watch?v=LfSofrl4MZM">Brad’s Cold Exposure</a></li>
<li><a href="https://bradkearns.com/2022/05/24/dr-anna-lembke-dopamine-nation-finding-balance-in-the-age-of-indulgence-and-the-secret-to-life-in-one-quote/">Podcast with Dr. Lembke</a></li>
<li><a href="https://www.jayfeldmanwellness.com/podcast/">Energy Balance Podcast</a></li>
</ul>
 
Join Brad for more fun on: 
Instagram: <a href="https://www.instagram.com/bradkearns1/">@bradkearns1</a>
Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh">@bradkearnsjumphigh</a>
Twitter: <a href="https://twitter.com/bradleykearns">@bradleykearns</a>
YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg">@BradKearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
<ul>
<li>
We appreciate all feedback, and questions for Q&amp;A shows, emailed to <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’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.
</li>
<li><a href="https://bradkearns.com/macademia-masterpiece/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/macademia-masterpiece/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3AQ3-_vU-DRZCPOmZI948Q">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw2wKEG-rA2Nxox7Ex5ykel0">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
<li><a href="http://beautycounter.com/bradkearns" data-saferedirecturl="https://www.google.com/url?q=http://beautycounter.com/bradkearns&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw3CSTAMEqYvvt4s-QWggHjK">BeautyCounter:</a> Complete line of cosmetics tested to be free of typical toxins and endocrine disruptors. Try Brad's favorite vitamin-C skin serum and make the switch away from toxic mainstream skin-care products! </li>
<li><a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Butcher Box:</a> Convenient, affordable home delivery - free shipping! - of the highest quality meat, poultry, and seafood with customizable box design. <a href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-cke-saved-href="https://www.butcherbox.com/lander/specialoffer-g?utm_campaign=Blog&amp;t=102ddb2ec7e908409da64391f5ddc4&amp;a=7224&amp;o=6&amp;utm_source=affiliate&amp;utm_medium=evergreen&amp;utm_term=Bradventures%20LLC%207224&amp;utm_content=&amp;aff_sub5=" data-saferedirecturl="https://www.google.com/url?q=https://www.butcherbox.com/lander/specialoffer-g?utm_campaign%3DBlog%26t%3D102ddb2ec7e908409da64391f5ddc4%26a%3D7224%26o%3D6%26utm_source%3Daffiliate%26utm_medium%3Devergreen%26utm_term%3DBradventures%2520LLC%25207224%26utm_content%3D%26aff_sub5%3D&amp;source=gmail&amp;ust=1652388002068000&amp;usg=AOvVaw2r1wgyoU2Dv2tr5Xp8UOyZ">Click here</a> for special promotion. </li>
<li><a href="http://balaenzyme.com" data-saferedirecturl="https://www.google.com/url?q=http://balaenzyme.com&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0FVji8aAjrTD-hOAE6gq3d">Bala Enzyme</a>: Electrolyte and triple enzyme recovery drink mix. BRAD30 for 30% off</li>
<li><a href="http://Magbreakthrough.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://Magbreakthrough.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw1evKLUFC4tRFe0zx_pFRmt">BiOptimizers</a>: Top quality performance supplements like magnesium, probiotics, and digestive enzymes. BRAD10 for 10% off</li>
<li><a href="http://paleovalley.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://paleovalley.com/brad&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw23hEfrLkUaETQo_8kBVPAo">Paleo Valley</a>: Nutrient-rich, ancestral inspired health products. BRAD15 for 15% off</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1646259314219000&amp;usg=AOvVaw0K26KJH-eYg_zQTGv8m4-1">BradNutrition.com</a>: Coming soon - the ultimate whey protein superfuel formula for peak performance and longevity</li>
<li><a href="https://bradkearns.com/morning-routine/" data-cke-saved-href="https://bradkearns.com/morning-routine/">Ultimate Morning Routine Online Course:</a> Learn how to custom-design an energizing, focusing morning exercise routine. <a href="https://bradkearns.com/morning-routine/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/morning-routine/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw3RhX43ww7YoyTd3RG6h8Ki" data-cke-saved-href="https://bradkearns.com/morning-routine/">Enroll now for earlybird discount </a> Check out <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1652388002069000&amp;usg=AOvVaw1BwtkPowfQOy8bWjm82fny" data-cke-saved-href="https://bradkearns.com/favorites/">Brad Kearns Favorites Page</a> for great products and discounts</li>
</ul>
See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

Join Brad Kearns, New York Times bestselling author and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your 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 and champion triathlete, Speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life. Enjoy memorable insights from leading experts on diet, fitness, peak performance, personal growth, relationships, happiness, and longevity. Brad’s “Breather” shows provide step-by-step tips you can implement right away to improve your 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!

Brad Kearns, NY Times bestselling author and Guinness World Record athlete,  offers a fun and diverse mix of interviews with leading authors and health experts, and "Breather" shows for peak performance and personal growth

The B.rad Podcast

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

Join Brad Kearns, New York Times bestselling author and champion triathlete, speedgolfer, and masters high jumper, in pursuing peak performance with passion throughout life, without taking ourselves too seriously! You'll learn from experts on diet, fitness, peak performance, and personal growth, and enjoy Brad's brief "Breather” shows where you get simple, actionable tips to improve your life right away. Let’s explore beyond hype, hacks, shortcuts, and sciency talk to laugh, have fun, and appreciate the journey. It’s time to B.rad!

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