Welcome to another Q&A show!

In today’s episode, we hear from a listener who wants to know if they can get enough protein to build muscle when eating only two meals a day, talk about fiber and constipation, healing plantar fasciitis, and the ideal effort to rest ratio when sprinting. I also answer questions about my morning exercise routine, timing workouts with your circadian rhythm and what the best time to train is, and what I’m eating these days.

Finally, I answer a few questions about cold plunges and advise a high school track and cross-country coach on how to integrate ancestral principles into his coaching method. Thanks for listening and please do continue to send in your thoughtful questions and comments—they are always so insightful and helpful to hear.



TIMESTAMPS:

Jenny asks: Can you get enough protein when following the Two Meals a Day pattern? [04:00]

Recommended Daily Allowance or RDA is recommended for survival, NOT peak performance.  A good way of figuring out is to consume a gram of protein per pound of your ideal body weight. [09:08]

John asks: How do you minimize fiber and not get constipated? [14:07]

Ellen writes how she helped her plantar fasciitis by using Brad’s YouTube about stretching. [18:55]

Limiting your high intensity sprint efforts to a maximum of 20 seconds, and then taking an extensive recovery is recommended. [20:59]

How does one’s circadian rhythm affect exercise? The best time to exercise is when you prefer to exercise. [24:47]

Mike is asking five questions regarding Brad’s morning exercise routine. How does Brad recover after his morning routine and what does Brad eat? [27:25]

Brendan is a high school track and cross-country coach. He wants to know how he can integrate the ancestral health principles into his coaching method. [43:25]

Douglas wants to know how often and when does Brad do his cold plunge and for how long? Another question is about comparing the diet his doctor recommends and the science behind what Brad talks about. Nutrient deficient, toxic processed foods are the drivers of heart disease,  not red meat, dairy and saturated fats. [48:38]

Find a health care provider who is well-versed in nutritional science.  Some medical schools fall short in offering current information. [58:38]



LINKS:
Brad Kearns.com
Brad’s Shopping page
B.rad Whey Protein Isolate Superfuel (Now Available in Cocoa Bean)
Two Meals a Day
Podcast with Stan Effording
Fiber Menace
Plantar Fasciitis video
Circadian Rhythm podcast
Brad Kearns’s Morning Routine
Brad’s Shorter Original Morning Routine
Podcast with Doug McGuff
CAROL bikes
Brad’s Morning Routine Course
Unfrozen Caveman Runner
Dr. Rhonda Patrick
The Hacking of the American Mind
Dr. Anna Lembke podcast
The Framingham Study
The Primal Blueprint
Keto Reset Diet
Keto for Life



Join Brad for more fun on: 

Instagram: @bradkearns1

Facebook: @bradkearnsjumphigh

Twitter: @bradleykearns

YouTube: @brad.kearns

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, I won’t promote anything that I don't absolutely love and use in daily life:
Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function.
Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD. Also enroll in my Cold Plunge online course!
B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor!
Brad’s Macadamia Masterpiece: Mind-blowing, macadamia nut butter blend
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!
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Shopping Page For Discounts And Navigation To The Best Products

I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.

Welcome to another Q&amp;A show!
In today’s episode, we hear from a listener who wants to know if they can get enough protein to build muscle when eating only two meals a day, talk about fiber and constipation, healing plantar fasciitis, and the ideal effort to rest ratio when sprinting. I also answer questions about my morning exercise routine, timing workouts with your circadian rhythm and what the best time to train is, and what I’m eating these days.
Finally, I answer a few questions about cold plunges and advise a high school track and cross-country coach on how to integrate ancestral principles into his coaching method. Thanks for listening and please do continue to send in your thoughtful questions and comments—they are always so insightful and helpful to hear.
 
TIMESTAMPS:
Jenny asks: Can you get enough protein when following the Two Meals a Day pattern? [04:00]
Recommended Daily Allowance or RDA is recommended for survival, NOT peak performance.  A good way of figuring out is to consume a gram of protein per pound of your ideal body weight. [09:08]
John asks: How do you minimize fiber and not get constipated? [14:07]
Ellen writes how she helped her plantar fasciitis by using Brad’s YouTube about stretching. [18:55]
Limiting your high intensity sprint efforts to a maximum of 20 seconds, and then taking an extensive recovery is recommended. [20:59]
How does one’s circadian rhythm affect exercise? The best time to exercise is when you prefer to exercise. [24:47]
Mike is asking five questions regarding Brad’s morning exercise routine. How does Brad recover after his morning routine and what does Brad eat? [27:25]
Brendan is a high school track and cross-country coach. He wants to know how he can integrate the ancestral health principles into his coaching method. [43:25]
Douglas wants to know how often and when does Brad do his cold plunge and for how long? Another question is about comparing the diet his doctor recommends and the science behind what Brad talks about. Nutrient deficient, toxic processed foods are the drivers of heart disease,  not red meat, dairy and saturated fats. [48:38]
Find a health care provider who is well-versed in nutritional science.  Some medical schools fall short in offering current information. [58:38]
 
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://a.co/d/731gssV">B.rad Whey Protein Isolate Superfuel (Now Available in Cocoa Bean)</a></li>
<li><a href="https://www.amazon.com/Two-Meals-Day-Sustainable-Frustration/dp/1538736950/ref=sr_1_1?crid=2C20OYZVBR1MR&amp;keywords=Two+Meals+a+Day&amp;qid=1642725311&amp;sprefix=two+meals+a+day%2Caps%2C140&amp;sr=8-1">Two Meals a Day</a></li>
<li><a href="https://bradkearns.com/podcast-index/">Podcast with Stan Effording</a></li>
<li><a href="https://www.amazon.com/s?k=Fiber+Menace&amp;i=stripbooks&amp;crid=RPS20CW0C6A0&amp;sprefix=fiber+menace%2Cstripbooks%2C131&amp;ref=nb_sb_noss_1">Fiber Menace</a></li>
<li><a href="https://www.youtube.com/watch?v=RRDC8erSNqw&amp;t=44s">Plantar Fasciitis video</a></li>
<li><a href="https://bradkearns.com/2020/10/23/a-circadian-rhythm-24-hour-tour-inspired-by-dr-jack-kruse-insights-part-1/">Circadian Rhythm podcast</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://www.youtube.com/watch?v=LM-ETSme1g8&amp;t=10s">Brad’s Shorter Original Morning Routine</a></li>
<li><a href="https://bradkearns.com/2021/11/26/dr-doug-mcguff-the-body-by-science-purified-approach-to-building-pure-strength-in-less-time-and-less-injury-risk/">Podcast with Doug McGuff</a></li>
<li><a href="https://carolbike.com/your-workout-done-in-5/?tw_source=google&amp;tw_adid=653902636448&amp;tw_campaign=13338163800&amp;gad=1&amp;gclid=CjwKCAjwsKqoBhBPEiwALrrqiM7w5QrG7ELKHlsEb-5Xg8UKzC430UA_9LZlJgjZzZ642M-mbcHlUxoCmi8QAvD_BwE">CAROL bikes</a></li>
<li><a href="https://bradkearns.com/morning-routine/">Brad’s Morning Routine Course</a></li>
<li><a href="https://www.youtube.com/watch?v=fYU0VO_tdI4&amp;t=275s">Unfrozen Caveman Runner</a></li>
<li><a href="https://www.foundmyfitness.com/">Dr. Rhonda Patrick</a> </li>
<li><a href="https://www.amazon.com/Hacking-American-Mind-Corporate-Takeover/dp/1101982586/ref=sr_1_1?crid=2KG7SUPN5PXZ6&amp;keywords=The+Hacking+of+the+American+Mind&amp;qid=1642725182&amp;sprefix=the+hacking+of+the+american+mind%2Caps%2C121&amp;sr=8-1">The Hacking of the American Mind</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/">Dr. Anna Lembke podcast</a></li>
<li><a href="https://framinghamheartstudy.org/">The Framingham Study</a></li>
<li><a href="https://www.amazon.com/Primal-Blueprint-Mark-Sisson/dp/193956347X/ref=sr_1_1?crid=1YKONUSHPDWC1&amp;keywords=The+Primal+Blueprint&amp;qid=1649291364&amp;s=books&amp;sprefix=the+primal+blueprint%2Cstripbooks%2C126&amp;sr=1-1">The Primal Blueprint</a></li>
<li><a href="https://www.amazon.com/Keto-Reset-Diet-Metabolism-Forever/dp/1524762253/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1642725650&amp;sr=8-2">Keto Reset Diet</a></li>
<li><a href="https://www.amazon.com/Keto-Reset-Sisson-Books-Collection/dp/9124110221/ref=sr_1_3?crid=3MKO86Y6P8CW0&amp;keywords=The+Keto+Reset+Diet&amp;qid=1649291396&amp;s=books&amp;sprefix=the+keto+reset+diet%2Cstripbooks%2C136&amp;sr=1-3">Keto for Life</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">@brad.kearns</a>
TikTok: <a href="https://www.tiktok.com/@bradkearns">@bradkearns</a>
 
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, I won’t promote anything that I don't absolutely love and use in daily life:
<ul>
<li><a href="https://peluva.com/?sscid=91k7_1q58j" data-saferedirecturl="https://www.google.com/url?q=https://peluva.com/?sscid%3D91k7_1q58j&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw0AUDXoSdWPX_Ciu3aYkZgb">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function.</li>
<li><a href="https://www.mitoredlight.com/" data-saferedirecturl="https://www.google.com/url?q=https://www.mitoredlight.com/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3yB4vB7v9Poi3yXqxwGAz3">Mito Red Light: </a>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://thecoldplunge.com/?irclickid=QJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0&amp;irgwc=1&amp;utm_source=impact&amp;utm_medium=affiliate&amp;utm_campaign=bb_affiliate&amp;utm_content=Online%20Tracking%20Link&amp;utm_term=3616965_Bradventures" data-saferedirecturl="https://www.google.com/url?q=https://thecoldplunge.com/?irclickid%3DQJ0Vy7V-3xyIRUjQQMwkGTlIUkAyzjzlQ1DeTY0%26irgwc%3D1%26utm_source%3Dimpact%26utm_medium%3Daffiliate%26utm_campaign%3Dbb_affiliate%26utm_content%3DOnline%2520Tracking%2520Link%26utm_term%3D3616965_Bradventures&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3vzgbv4swfCN8nq4N-_HeL">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD. Also enroll in my <a href="https://bradkearns.com/cold-plunge/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/cold-plunge/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw27DgKhjBJfGIMO3NtOPzQ0">Cold Plunge online course!</a></li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw3apw1dYkrVMPM-KjVKpCcO">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor!</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=1694035602925000&amp;usg=AOvVaw24srEdjeXL4oyRpWU8neP2">Brad’s Macadamia Masterpiece: </a>Mind-blowing, macadamia nut butter blend</li>
<li><a href="https://bradventures.thinkific.com/collections" data-saferedirecturl="https://www.google.com/url?q=https://bradventures.thinkific.com/collections&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw1KeAmB6wYGR3eDWYt8u7Ua">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li>
<li><a href="https://www.primalhealthcoach.com/brad/" data-saferedirecturl="https://www.google.com/url?q=https://www.primalhealthcoach.com/brad/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw2vUrRhcuAvTXFcj8wSH8bW">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>
<li><a href="https://bradkearns.com/mofo/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/mofo/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw0KmIx_5nS8Hn8DUqcyyAXv">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</li>
</ul>
<a href="https://bradkearns.com/shop/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/shop/&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw0qwKseNCLmcwVw9Bffj7UU">Shopping Page For Discounts And Navigation To The Best Products</a>
I have a newly organized shopping experience at <a href="http://BradKearns.com/Shop" data-saferedirecturl="https://www.google.com/url?q=http://BradKearns.com/Shop&amp;source=gmail&amp;ust=1694035602925000&amp;usg=AOvVaw2lTUZJbyIoAHm8ftaBtnHA">BradKearns.com/Shop</a>. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&amp;fitness products on Amazon.

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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