One of the most valuable insights gained from my informative show with Dr. Herman Pontzer was that we burn the same amount of calories every day, regardless of whether we work out or not.

This revelation is nothing short of life-changing, as it allows you to see that pointing the finger at your output in the gym is just a waste of time, and that it’s far more helpful to look at our appetite and consumption habits in order to realize our body composition is mainly a function of how much food we eat. In order to optimize this concept, we must focus on the healthy lifestyle practices that offer the most metabolic benefits.

This show will reveal the four major lifestyle mistakes that compromise fat burning, stall weight loss, and push you to carbohydrate dependency, as well as how to correct them. We’ll talk about how stressful modern life results in an overproduction of the stress hormone cortisol, which leads to, among other things, an increase in our appetite for more “quick energy” carbs, and we’ll also discuss how overly stressful exercise patterns do more harm than good by focusing on the way endurance and HIIT training can be exhausting and depleting for the body. You’ll also learn why you actually get lazier and crave more sugar when you train harder, as well as the reasoning behind Art de Vany’s warning of, “Don’t jog – it’s too dangerous.”

You’ll also learn the important link between sleep quality and fat storage, cortisol and sugar cravings, as well as the consequences that come from having a dysregulated appetite. I mention how longitudinal studies of large population groups have found that sleep deprivation leads to insulin resistance, obesity, and elevated disease risk. One important takeaway from this show is that if you’re not well rested, you will drift into sugar dependency. You’ll also learn why learning to breathe properly helps with weight loss, and how to change the way you breathe to improve all aspects of your health.

Finally, I touch on the importance of making informed food choices, citing books like The Hungry Brain: Outsmarting the Instincts That Make Us Overeat by Dr. Stephan Guyenet, Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for Youby Robb Wolf, and The P/E Diet: Leverage Your Biology to Achieve Optimal Health by Dr. Ted Naiman.Probably one of the most useful tips to remember when trying to drop excess body fat is that the combination of fat, sugar, and salt hijacks the appetite center in the brain, which leads to unregulated eating. Another is to make sure you are eating enough protein (and a lot of the time, this means more protein). Because it’s highly satiating and helps your body burn excess body fat, protein is the ideal food to consume when trying to lose weight. Also, be mindful of environmental triggers that cause you to overeat or stray away from your diet, and stay clear of eating at night! One last tip, and probably one of the most useful: check in with yourself and your emotions. Are you hungry, or going for instant gratification, a distraction, or a way to assuage emotional pain? Figuring out what’s really going on will help you identify the root cause, and sometimes, the issue is as much emotional as it is physical. 

Good luck and if you have any questions, send them here!




TIMESTAMPS:

We are going to talk about lifestyle mistakes that stall fat loss and how to fix them. 

[01:39]

Stressful modern life causes us to be in chronically fight or flight response which is the centerpiece of overproduction of cortisol thereby causing a constant craving of sugar. [03:16]

Learn to breathe properly through the nose. [07:03]

If you sit even for 20 minutes without getting up and moving, you stop burning fat. [12:15]

Harmful and overly stressful exercise patterns are emphasized in the fitness community. [16:08]

Your organ reserve is directly correlated with your functional muscle mass. Do not overwork the heart. [25:34]

If you mess up your sleep, you will have difficulty dropping the excess body fat.  [29:09]

Two weeks of sleeping only four hours per night creates insulin resistance. [37:40]

The highly palatable modern foods are most to blame for the obesity epidemic. It’s the combination of fat, sugar, and salt. [39:48]

Our instinct is to extract as much protein from what we eat. [44:16]

Focus your carbohydrate intake so that you can bank a lot of hours in the prioritized fat burning state. [47:54]

Watch out for environmental triggers that tempt you. When you are tired, your willpower is diminished, it is easy to make bad choices. [50:11]

Boredom or being emotionally upset can lead to looking for food to reach for. [53:19]




LINKS:
Brad’s Shopping Page
Burn
The Oxygen Advantage
Breather Show: Basics of Nasal Parasympathetic Breathing and Improving CO2 Tolerance
Breathe Right® Nasal strips
Body by Science
Mark’s Daily Apple
Jogging 2.0 YouTube video
Extreme Exercise Hypothesis
Dr. Art DeVany
The Primal Blueprint
Life Changing Insights About Sleep podcast
The Obesity Code
Lights Out, Sleep, Sugar, and Survival
The Hungry Brain
The PE Diet
Fatty Popcorn Boy Saga




Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @BradKearns




We 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 blend
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Chili Sleep Systems: Temperature controlled mattress systems for optimizing evening sleep
Dry Farm Wines: Clean, keto-friendly, chemical free wines like no other
Primal Blueprint 21-Day Primal Reset: Online multimedia Mastery Course to get healthy and drop fat the right way




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! :]

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.

One of the most valuable insights gained from my informative show with Dr. Herman Pontzer was that we burn the same amount of calories every day, regardless of whether we work out or not.This revelation is nothing short of life-changing, as it allows you to see that pointing the finger at your output in the gym is just a waste of time, and that it’s far more helpful to look at our appetite and consumption habits in order to realize our body composition is mainly a function of how much food we eat. In order to optimize this concept, we must focus on the healthy lifestyle practices that offer the most metabolic benefits.This show will reveal the four major lifestyle mistakes that compromise fat burning, stall weight loss, and push you to carbohydrate dependency, as well as how to correct them. We’ll talk about how stressful modern life results in an overproduction of the stress hormone cortisol, which leads to, among other things, an increase in our appetite for more “quick energy” carbs, and we’ll also discuss how overly stressful exercise patterns do more harm than good by focusing on the way endurance and HIIT training can be exhausting and depleting for the body. You’ll also learn why you actually get lazier and crave more sugar when you train harder, as well as the reasoning behind Art de Vany’s warning of, “Don’t jog – it’s too dangerous.”You’ll also learn the important link between sleep quality and fat storage, cortisol and sugar cravings, as well as the consequences that come from having a dysregulated appetite. I mention how longitudinal studies of large population groups have found that sleep deprivation leads to insulin resistance, obesity, and elevated disease risk. One important takeaway from this show is that if you’re not well rested, you will drift into sugar dependency. You’ll also learn why learning to breathe properly helps with weight loss, and how to change the way you breathe to improve all aspects of your health.Finally, I touch on the importance of making informed food choices, citing books like <a href="https://www.amazon.com/The-Hungry-Brain-audiobook/dp/B01MY2QWYM/ref=sr_1_1?dchild=1&keywords=Hungry+Brain+by+Guyenet&qid=1627013273&sr=8-1" rel="nofollow">The Hungry Brain: Outsmarting the Instincts That Make Us Overeat</a> by Dr. Stephan Guyenet, <a href="https://www.amazon.com/Wired-Eat-Cravings-Appetite-Determine/dp/1984824791/ref=sr_1_1?dchild=1&keywords=wired+to+eat&qid=1627013323&sr=8-1" rel="nofollow">Wired to Eat: Turn Off Cravings, Rewire Your Appetite for Weight Loss, and Determine the Foods That Work for You</a> by Robb Wolf, and <a href="https://www.amazon.com/PE-Diet-Leverage-biology-achieve-ebook/dp/B07ZC8XBGG/ref=sr_1_2?dchild=1&keywords=p%2Fe+diet+ted+naiman&qid=1627013383&sr=8-2" rel="nofollow">The P/E Diet: Leverage Your Biology to Achieve Optimal Health</a> by <a href="https://bradkearns.com/2021/06/29/dr-ted-naiman-protein-to-energy-ratio-and-maximum-effort-exercise-for-fat-loss/" rel="nofollow">Dr. Ted Naiman</a>. Probably one of the most useful tips to remember when trying to drop excess body fat is that the combination of fat, sugar, and salt hijacks the appetite center in the brain, which leads to unregulated eating. Another is to make sure you are eating enough protein (and a lot of the time, this means more protein). Because it’s highly satiating and helps your body burn excess body fat, protein is the ideal food to consume when trying to lose weight. Also, be mindful of environmental triggers that cause you to overeat or stray away from your diet, and stay clear of eating at night! One last tip, and probably one of the most useful: check in with yourself and your emotions. Are you hungry, or going for instant gratification, a distraction, or a way to assuage emotional pain? Figuring out what’s really going on will help you identify the root cause, and sometimes, the issue is as much emotional as it is physical. Good luck and if you have any questions, send them <a href="mailto:podcast@bradventures.com" rel="nofollow">here</a>!  TIMESTAMPS:We are going to talk about lifestyle mistakes that stall fat loss and how to fix them. [01:39]Stressful modern life causes us to be in chronically fight or flight response which is the centerpiece of overproduction of cortisol thereby causing a constant craving of sugar. [03:16]Learn to breathe properly through the nose. [07:03]If you sit even for 20 minutes without getting up and moving, you stop burning fat. [12:15]Harmful and overly stressful exercise patterns are emphasized in the fitness community. [16:08]Your organ reserve is directly correlated with your functional muscle mass. Do not overwork the heart. [25:34]If you mess up your sleep, you will have difficulty dropping the excess body fat.  [29:09]Two weeks of sleeping only four hours per night creates insulin resistance. [37:40]The highly palatable modern foods are most to blame for the obesity epidemic. It’s the combination of fat, sugar, and salt. [39:48]Our instinct is to extract as much protein from what we eat. [44:16]Focus your carbohydrate intake so that you can bank a lot of hours in the prioritized fat burning state. [47:54]Watch out for environmental triggers that tempt you. When you are tired, your willpower is diminished, it is easy to make bad choices. [50:11]Boredom or being emotionally upset can lead to looking for food to reach for. [53:19] LINKS:<ul><li><a href="https://bradkearns.com/shop/" rel="nofollow">Brad’s Shopping Page</a></li><li><a href="https://www.amazon.com/Herman-Pontzer-Burn-Research-Hardcover/dp/B08XM96C5V/ref=sr_1_3?crid=1N7PEXAGGKOO&dchild=1&keywords=burn+pontzer&qid=1626735825&sprefix=burn+pon%2Caps%2C246&sr=8-3" rel="nofollow">Burn</a></li><li><a href="https://www.amazon.com/The-Oxygen-Advantage-audiobook/dp/B01BLV3T9A/ref=sr_1_1?adgrpid=1338106221395239&dchild=1&hvadid=83631710826321&hvbmt=be&hvdev=c&hvlocphy=44152&hvnetw=o&hvqmt=e&hvtargid=kwd-83631995304192%3Aloc-190&hydadcr=22560_10768980&keywords=the+oxygen+advantage&qid=1626728579&sr=8-1" rel="nofollow">The Oxygen Advantage</a></li><li><a href="https://bradkearns.com/2021/05/28/basics-of-nasal-parasympathetic-breathing-and-improving-co2-tolerance/" rel="nofollow">Breather Show: Basics of Nasal Parasympathetic Breathing and Improving CO2 Tolerance</a></li><li><a href="https://www.breatheright.com/?gclid=f711df3bcf861c314853bfce260c3587&gclsrc=3p.ds&msclkid=f711df3bcf861c314853bfce260c3587&utm_campaign=USA_BI_SEM_B_EX_BreatheRight-DTC-Base-Own&utm_content=AG~Name&utm_medium=cpc&utm_source=bing&utm_term=breathe+right" rel="nofollow">Breathe Right® Nasal strips</a></li><li><a href="https://www.amazon.com/Body-by-Science-audiobook/dp/B07VT6LX38/ref=sr_1_1?dchild=1&keywords=Body+by+Science&qid=1626735865&sr=8-1" rel="nofollow">Body by Science</a></li><li><a href="https://www.marksdailyapple.com/risks-of-running/" rel="nofollow">Mark’s Daily Apple</a></li><li><a href="https://www.youtube.com/watch?t=161s&v=7KFlg5hLma8" rel="nofollow">Jogging 2.0 YouTube video</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/30155804/" rel="nofollow">Extreme Exercise Hypothesis</a></li><li><a href="http://www.arthurdevany.com/" rel="nofollow">Dr. Art DeVany</a></li><li><a href="https://www.amazon.com/The-New-Primal-Blueprint-audiobook/dp/B01N12BQMS/ref=sr_1_1?dchild=1&keywords=The+Primal+Blueprint&qid=1626735886&s=audible&sr=1-1" rel="nofollow">The Primal Blueprint</a></li><li><a href="https://bradkearns.com/2021/03/16/jeff-kahn-life-changing-insights-about-sleep-circadian-rhythm-and-sleep-debt/" rel="nofollow">Life Changing Insights About Sleep podcast</a></li><li><a href="https://www.amazon.com/The-Obesity-Code-Dr-Jason-Fung-audiobook/dp/B01MRKEO0U/ref=sr_1_1?dchild=1&keywords=The+Obesity+Code&qid=1626735920&s=audible&sr=1-1" rel="nofollow">The Obesity Code</a></li><li><a href="https://www.amazon.com/s?i=audible&k=Lights+Out%2C+Sleep%2C+Sugar%2C+and+Survival&ref=nb_sb_noss_1" rel="nofollow">Lights Out, Sleep, Sugar, and Survival</a></li><li><a href="https://www.amazon.com/The-Hungry-Brain-audiobook/dp/B01MY2QWYM/ref=sr_1_1?dchild=1&keywords=The+Hungry+Brain&qid=1626733801&s=audible&sr=1-1" rel="nofollow">The Hungry Brain</a></li><li><a href="https://www.amazon.com/PE-Diet-Leverage-biology-achieve-ebook/dp/B07ZC8XBGG/ref=sr_1_1?dchild=1&keywords=PE+Ratio+diet&qid=1626734029&s=audible&sr=1-1" rel="nofollow">The PE Diet</a></li><li><a href="https://bradkearns.com/2019/07/05/fpb/" rel="nofollow">Fatty Popcorn Boy Saga</a></li></ul> Join Brad for more fun on: Instagram: <a href="https://www.instagram.com/bradkearns1/" rel="nofollow">@bradkearns1</a>Facebook: <a href="https://www.facebook.com/bradkearnsjumphigh" rel="nofollow">@bradkearnsjumphigh</a>Twitter: <a href="https://twitter.com/bradleykearns" rel="nofollow">@bradleykearns</a>YouTube: <a href="https://www.youtube.com/channel/UC4XXEoULD0AiiuPHdRw-Efg" rel="nofollow">@BradKearns</a> We appreciate all feedback, and questions for Q&amp;A shows, emailed to <a href="mailto:getoveryourselfpodcast@gmail.com" rel="nofollow">getoveryourselfpodcast@gmail.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 sell out to anyone if he doesn’t love the product. Ask anyone. <ul><li><a href="http://bradventures.com/" rel="nofollow">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing nut butter blend</li><li><a href="http://bradkearns.com/mofo" rel="nofollow">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li><li><a href="https://www.chilisleep.com/pages/brad" rel="nofollow">Chili Sleep Systems:</a> Temperature controlled mattress systems for optimizing evening sleep</li><li><a href="https://www.dryfarmwines.com/pages/brad-kearns?rfsn=2108244.172492&utm_medium=partner&utm_source=refersion" rel="nofollow">Dry Farm Wines:</a> Clean, keto-friendly, chemical free wines like no other</li><li><a href="https://www.primalblueprint.com/collections/online-courses/products/21-day-transformation-program-digital-package?rfsn=1314253.b0f6b4" rel="nofollow">Primal Blueprint 21-Day Primal Reset:</a> Online multimedia Mastery Course to get healthy and drop fat the right way</li></ul> <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">Donations!</a>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 <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">soliciting a donation</a> 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 <a href="http://bradventures.com/" rel="nofollow">Brad’s Macadamia Masterpiece</a> as a thank you! <a href="mailto:getoveryourselfpodcast@gmail.com" rel="nofollow">Email</a> to alert us! Choose to <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">donate now</a>, <a href="https://app.redcircle.com/shows/db49934a-7fb1-4002-b81a-c97adbb869a6/donations" rel="nofollow">later</a>, or never. Either way, we thank you for choosing from the first two options! :] Support this podcast at — <a rel='payment' href='https://redcircle.com/the-get-over-yourself-podcast/donations'>https://redcircle.com/the-get-over-yourself-podcast/donations</a> Advertising Inquiries: <a href='https://redcircle.com/brands'>https://redcircle.com/brands</a>See <a href="https://omnystudio.com/listener">omnystudio.com/listener</a> for privacy information.

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