After discussing the importance of getting healthy first before contemplating fat reduction goals, this show addresses the big issue of the day: how does a healthy, active, fit individual with ambitious performance optimize eating. 

In particular, how closely do we need to align with “ancestral” health practices like fasting or keto in hectic, high stress modern life? I’ll talk about the concept of “redundant pathways,” where we obtain similar benefits like autophagy (natural internal cellular detoxification process) through the pathways of fasting or intense exercise. 

We’ll also explain with expert support how fasting and restrictive diets are most beneficial to those with metabolic damage, and less beneficial and potentially risky (of overstressing the organism and prompting undesirable compensatory slowdowns of metabolic, hormonal, or immune function) to active, fit specimens—especially females. 

Finally, we quote Primal Health Coach and former podcast guest Ryan Baxter as he provides details on the constrained model of energy expenditure, including new research suggesting the constrained model only applies when you exist in an energy deficit (like a hunter-gatherer), while the additive model (exercise more, burn more calories, get leaner) is more relevant when we have an energy surplus.



TIMESTAMPS:

Restrictive diets work because of what they eliminate rather than the magical powers of engaging in a specific eating pattern. Get healthy first. [02:43]

Dr. Paul Saladino promotes roots, seeds, stems and leaves. Watch out for plant toxins. [04:53]

Restrictive diets benefit most those folks who have the most metabolic damage. [08:02]

Can we eat too much protein? [11:40]

Dr. Tommy Wood recommends that you eat as much nutritious food as possible, of course, along with moving frequently. [17:02]

Females respond differently to fasting, carb restriction, calorie restriction, and time-restricted feeding than males do. [22:56]

Lindsay Berra reports that there are almost no incidences of restrictive dieting among elite athletes. [26:09]

Whatever direction your food intakes takes, the bottom line is to keep moving and enjoy life. [30:53]

When in positive energy balance, when you have enough calories, the relationship between your energy expenditure and your physical activity is additive. [35:19]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Mike Mutzel on fasting
Ryan Baxter podcast
Gabby Reece podcast
My Foot is Too Big for the Glass Slipper
The Paleo Thyroid Solution
Lindsay Berra podcast
The Paleo Diet Book
Dr. Herman Pontzer Podcast (Energy Expenditure)





QUOTES:
"If you want to live longer, lift more weights and eat more protein." (Wolf)
"Eat as much nutritious food as possible." (Wood)
"Reproduction, repair, growth, and locomotion are a zero-sum game." (Pontzer)



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.

After discussing the importance of getting healthy first before contemplating fat reduction goals, this show addresses the big issue of the day: how does a healthy, active, fit individual with ambitious performance optimize eating. 
In particular, how closely do we need to align with “ancestral” health practices like fasting or keto in hectic, high stress modern life? I’ll talk about the concept of “redundant pathways,” where we obtain similar benefits like autophagy (natural internal cellular detoxification process) through the pathways of fasting or intense exercise. 
We’ll also explain with expert support how fasting and restrictive diets are most beneficial to those with metabolic damage, and less beneficial and potentially risky (of overstressing the organism and prompting undesirable compensatory slowdowns of metabolic, hormonal, or immune function) to active, fit specimens—especially females. 
Finally, we quote Primal Health Coach and former podcast guest Ryan Baxter as he provides details on the constrained model of energy expenditure, including new research suggesting the constrained model only applies when you exist in an energy deficit (like a hunter-gatherer), while the additive model (exercise more, burn more calories, get leaner) is more relevant when we have an energy surplus.
 
TIMESTAMPS:
Restrictive diets work because of what they eliminate rather than the magical powers of engaging in a specific eating pattern. Get healthy first. [02:43]
Dr. Paul Saladino promotes roots, seeds, stems and leaves. Watch out for plant toxins. [04:53]
Restrictive diets benefit most those folks who have the most metabolic damage. [08:02]
Can we eat too much protein? [11:40]
Dr. Tommy Wood recommends that you eat as much nutritious food as possible, of course, along with moving frequently. [17:02]
Females respond differently to fasting, carb restriction, calorie restriction, and time-restricted feeding than males do. [22:56]
Lindsay Berra reports that there are almost no incidences of restrictive dieting among elite athletes. [26:09]
Whatever direction your food intakes takes, the bottom line is to keep moving and enjoy life. [30:53]
When in positive energy balance, when you have enough calories, the relationship between your energy expenditure and your physical activity is additive. [35:19]
 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://www.youtube.com/watch?v=0cyyGDdYy6o">Mike Mutzel on fasting</a></li>
<li><a href="https://bradkearns.com/2022/08/12/ryan-baxter-eating-more-calories-to-lose-fat-and-perform-better/">Ryan Baxter podcast</a></li>
<li><a href="https://bradkearns.com/2019/05/07/gabby/">Gabby Reece podcast</a></li>
<li><a href="https://www.amazon.com/Foot-Too-Big-Glass-Slipper/dp/B00CDU9TZM/ref=sr_1_1?crid=2QYNF6G5RPSQC&amp;keywords=my+foot+is+too+big+for+the+glass+slipper&amp;qid=1660340084&amp;sprefix=my+foot+%2Caps%2C137&amp;sr=8-1">My Foot is Too Big for the Glass Slipper</a></li>
<li><a href="https://www.amazon.com/Paleo-Thyroid-Solution-Fatigued-Uninformed/dp/1939563240/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1660340465&amp;sr=1-1-catcorr">The Paleo Thyroid Solution</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://www.amazon.com/Paleo-Diet-Weight-Healthy-Designed/dp/0470913029/ref=sr_1_3?crid=1A39776JA2T2Q&amp;keywords=Paleo+Diet+book&amp;qid=1660342219&amp;s=books&amp;sprefix=paleo+diet+book%2Cstripbooks%2C155&amp;sr=1-3">The Paleo Diet Book</a></li>
<li><a href="https://bradkearns.com/2021/05/04/dr-herman-pontzer-the-data-always-wins/">Dr. Herman Pontzer Podcast</a> (Energy Expenditure)</li>
</ul>
 
QUOTES:
<ul>
<li>"If you want to live longer, lift more weights and eat more protein." (Wolf)</li>
<li>"Eat as much nutritious food as possible." (Wood)</li>
<li>"Reproduction, repair, growth, and locomotion are a zero-sum game." (Pontzer)</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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