It’s my pleasure to introduce a very interesting conversation with Primal Health Coach Ryan Baxter. 

Ryan is an ordinary guy living a pretty normal life with an everyday job as a software engineer, with two kids, a wife, and a busy family life, but he’s also a fitness enthusiast who works frequently with everyday clients, giving him a lot of street knowledge to share in this episode. We talk about some of these big picture concerns that have been my obsession lately on the show regarding the Energy Balance insights from Jay Feldman and the role of diet in peak performance, recovery, and fat reduction. 

Ryan is a self-described data nerd—he even has a metabolic cart in his house (a scientific device that tells you the ratio of carbs to fat you are burning during exercise). We talk about one very interesting thing he has been doing over the last year which has been to consume more daily calories, to the tune of 700 additional calories per day for an entire year. Guess what? His body composition was exactly the same—optimal and under 10% body fat. This opens up the dialogue to call into question or to look at a bigger perspective of the so-called constrained model of energy expenditure. We talk through these insights and how they might apply to, for example, the information Dr. Pontzer has shared on the show about the constrained model of energy expenditure. 

Emerging research suggests the constrained model is largely relevant to people in a caloric deficit, such as a hunter gatherer striving to get enough calories a day to survive, versus those of us in the modern world who have caloric abundance. If you are able to access sufficient food to fuel your busy, energetic day, then the constrained model doesn’t apply as much as the not so familiar additive model. In the additive model, if you do consume more calories as Ryan described, you will find ways to become more energetic—and that is a good thing. This allows you to perform good workouts, to build and maintain lean muscle mass and maintain excellent cognitive function all day and turn up all those dials that I talk about to optimize your reproduction, repair, growth and locomotion.  This show will be particularly relevant to those of us who practice extreme devotion to health and fitness and who are experimenting or have experimented with restrictive diets while also pursuing peak performance goals (both fitness and cognitive), as well for anyone wanting to live an energetic, happy, healthy, balanced lifestyle.



TIMESTAMPS:

Can you consume vastly more calories and maintain body composition? [01:24]
When you burn a lot of energy, you slow down in other areas. [06:40]

Today’s elite athlete does six times the energy expenditure of the busiest hunter gatherer. [08:35]

The energy balance theory is controversial. Should we eat more carbs? Should we be fasting? [12:42]

When Ryan works with his clients, he has found they unintentionally have lost weight even when adding more foods to their diets. [21.23]   

The body starts shutting some stuff down if it has to steal energy from somewhere else. [28:35]

The constrained model implies that you are going to hit this calorie burning ceiling no matter what you do. [32:47]

The entry point is to eliminate processed foods. [37:18]

Fasting turns on stress hormones but there are occasions where it is done. [41:09]

Everyone should eat the widest range of food they possibly can, according to Ryan. [46:15]

Keep an eye on your blood work. Brad’s triglycerides were too low on his last test. [54:22]

Only one percent of American males are under 10% or below body fat. [01:09:06]



LINKS:
Brad Kearns.com
Brad’s Shopping page
Dr. Herman Pontzer Podcast (Metabolism)
Dr. Herman Pontzer Podcast (Energy Expenditure)
Feldman Podcast no. 1
Feldman Podcast no. 2
CGM is a glucose monitor
RJB health.coach
Ryan Jason Baxter
What Ryan eats for Breakfast, Lunch, and Dinner
Constrained Model Blog Posts: Part 1 and Part 2
Fat Loss, Building Strength, and Mental Breakthroughs 
Ryan’s Blog
Sign up for Ryan’s newsletter
RJB Health Coaching Instagram
RJB Health Coaching Facebook page
Ryan’s Instagram
Shiftadapt Test



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.

It’s my pleasure to introduce a very interesting conversation with Primal Health Coach Ryan Baxter. 
Ryan is an ordinary guy living a pretty normal life with an everyday job as a software engineer, with two kids, a wife, and a busy family life, but he’s also a fitness enthusiast who works frequently with everyday clients, giving him a lot of street knowledge to share in this episode. We talk about some of these big picture concerns that have been my obsession lately on the show regarding the Energy Balance insights from Jay Feldman and the role of diet in peak performance, recovery, and fat reduction. 
Ryan is a self-described data nerd—he even has a metabolic cart in his house (a scientific device that tells you the ratio of carbs to fat you are burning during exercise). We talk about one very interesting thing he has been doing over the last year which has been to consume more daily calories, to the tune of 700 additional calories per day for an entire year. Guess what? His body composition was exactly the same—optimal and under 10% body fat. This opens up the dialogue to call into question or to look at a bigger perspective of the so-called constrained model of energy expenditure. We talk through these insights and how they might apply to, for example, the information <a href="https://bradkearns.com/2021/03/23/dr-herman-pontzer-burn-and-the-shocking-truth-about-human-metabolism-and-fat-loss/">Dr. Pontzer</a> has shared on the show about the constrained model of energy expenditure. 
Emerging research suggests the constrained model is largely relevant to people in a caloric deficit, such as a hunter gatherer striving to get enough calories a day to survive, versus those of us in the modern world who have caloric abundance. If you are able to access sufficient food to fuel your busy, energetic day, then the constrained model doesn’t apply as much as the not so familiar additive model. In the additive model, if you do consume more calories as Ryan described, you will find ways to become more energetic—and that is a good thing. This allows you to perform good workouts, to build and maintain lean muscle mass and maintain excellent cognitive function all day and turn up all those dials that I talk about to optimize your reproduction, repair, growth and locomotion.  This show will be particularly relevant to those of us who practice extreme devotion to health and fitness and who are experimenting or have experimented with restrictive diets while also pursuing peak performance goals (both fitness and cognitive), as well for anyone wanting to live an energetic, happy, healthy, balanced lifestyle.
 
TIMESTAMPS:
Can you consume vastly more calories and maintain body composition? [01:24] When you burn a lot of energy, you slow down in other areas. [06:40]
Today’s elite athlete does six times the energy expenditure of the busiest hunter gatherer. [08:35]
The energy balance theory is controversial. Should we eat more carbs? Should we be fasting? [12:42]
When Ryan works with his clients, he has found they unintentionally have lost weight even when adding more foods to their diets. [21.23]   
The body starts shutting some stuff down if it has to steal energy from somewhere else. [28:35]
The constrained model implies that you are going to hit this calorie burning ceiling no matter what you do. [32:47]
The entry point is to eliminate processed foods. [37:18]
Fasting turns on stress hormones but there are occasions where it is done. [41:09]
Everyone should eat the widest range of food they possibly can, according to Ryan. [46:15]
Keep an eye on your blood work. Brad’s triglycerides were too low on his last test. [54:22]
Only one percent of American males are under 10% or below body fat. [01:09:06]
 
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/2021/03/23/dr-herman-pontzer-burn-and-the-shocking-truth-about-human-metabolism-and-fat-loss/">Dr.</a> Herman Pontzer Podcast (Metabolism)</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>
<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/">Feldman Podcast 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/">Feldman Podcast no. 2</a></li>
<li><a href="https://www.niddk.nih.gov/health-information/diabetes/overview/managing-diabetes/continuous-glucose-monitoring">CGM is a glucose monitor</a></li>
<li><a href="https://rjbhealth.coach/">RJB health.coach</a></li>
<li><a href="https://www.instagram.com/ryanjasonbaxter/?hl=e">Ryan Jason Baxter</a></li>
<li>What Ryan eats for <a href="https://www.youtube.com/watch?v=JJODp8vs5Kc">Breakfast</a>, <a href="https://www.youtube.com/watch?v=yC0I6Oc3Cw8">Lunch</a>, and <a href="https://youtu.be/pXjK4B-ihyE">Dinner</a></li>
<li>Constrained Model Blog Posts: <a href="https://rjbhealth.coach/2021/09/14/exercise-is-pointless-so-why-do-it/">Part 1</a> and <a href="https://rjbhealth.coach/2022/06/05/so-exercise-is-not-pointless-then/">Part 2</a></li>
<li><a href="https://rjbhealth.coach/2022/03/14/fat-loss-building-strength-and-mental-breakthroughs/">Fat Loss, Building Strength, and Mental Breakthroughs </a></li>
<li><a href="https://rjbhealth.coach/2020/11/02/enhance-metabolic-flexibility-using-your-breath/">Ryan’s Blog</a></li>
<li><a href="https://rjbhealth.coach/mailing-list/">Sign up for Ryan’s newsletter</a> </li>
<li><a href="https://www.instagram.com/rjbhealthcoaching/">RJB Health Coaching Instagram</a></li>
<li><a href="http://facebook.com/rjbhealthcoaching">RJB Health Coaching Facebook page</a></li>
<li><a href="https://www.instagram.com/ryanjasonbaxter/">Ryan’s Instagram</a></li>
<li><a href="https://shiftadapt.com/breath-test-calculator/">Shiftadapt Test</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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