Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete.

In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more!



TIMESTAMPS:

You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18]

Periodization is dividing your training into period where you emphasize different types of workouts. [02:03]

Primal eating means to escape from the trap of carb dependency. [04:51]

Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48]

Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01]

There are many activities that aid in your recovery.  Cold therapy is one that should have a place  in the regimen of a hard-training athlete. [09:41]

The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44]

The overall recovery for both mind and body works better at a leisurely pace. [18:24]

Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06]

Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13]

Movement is also an important element of recovery. [25:56]

For your post-workout refueling, focus on getting wholesome nutritious food. [28:56]

Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23]

If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56]

Release your attachment to the outcome.  Relax, be patient with the process of fitness. 
Take what your body gives you each day and nothing more. [38:18]

Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39]

A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12]



LINKS:
Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
Brad Kearns.com
Brad’s Shopping page
PrimalEndrance.fit
Brad’s Cold Exposure
Move Your DNA
Breath
Oxygen Advantage
BradBeat HRV
Primal Endurance



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.
Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
NutriSense: Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!
Marek Health: Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% discount!
Plunge: Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD
LMNT Electrolyte Drink Mix: Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!
B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity
Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement
Brad’s Macadamia Masterpiece: Mind-blowing, life-changing nut butter blend
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Check out the my Favorites page for discounts on other great products!

Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete.
In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more!
 
TIMESTAMPS:
You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18]
Periodization is dividing your training into period where you emphasize different types of workouts. [02:03]
Primal eating means to escape from the trap of carb dependency. [04:51]
Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48]
Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01]
There are many activities that aid in your recovery.  Cold therapy is one that should have a place  in the regimen of a hard-training athlete. [09:41]
The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44]
The overall recovery for both mind and body works better at a leisurely pace. [18:24]
Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06]
Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13]
Movement is also an important element of recovery. [25:56]
For your post-workout refueling, focus on getting wholesome nutritious food. [28:56]
Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23]
If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56]
Release your attachment to the outcome.  Relax, be patient with the process of fitness. Take what your body gives you each day and nothing more. [38:18]
Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39]
A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12]
 
LINKS:
<ul>
<li><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course">Primal Endurance Mastery course (</a><a href="https://bradventures.thinkific.com/courses/primal-endurance-mastery-course">FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)</a></li>
<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.primalendurance.fit/">PrimalEndrance.fit</a></li>
<li><a href="https://www.youtube.com/watch?v=LfSofrl4MZM">Brad’s Cold Exposure</a></li>
<li><a href="https://www.amazon.com/Move-Your-DNA-Katy-Bowman-audiobook/dp/B00NVSFXN2/ref=sr_1_1?crid=2S01YSPPMKQKG&amp;keywords=move+your+dna&amp;qid=1682020528&amp;sprefix=move+your+dna%2Caps%2C140&amp;sr=8-1">Move Your DNA</a></li>
<li><a href="https://www.amazon.com/Breath-New-Science-Lost-Art/dp/B082FPZC4H/ref=sr_1_1?crid=3DXFKAKS6KAB3&amp;keywords=breath+james+nestor&amp;qid=1682022014&amp;s=books&amp;sprefix=Breath%2Cstripbooks%2C157&amp;sr=1-1">Breath</a></li>
<li><a href="https://www.amazon.com/Oxygen-Advantage-Scientifically-Breathing-Techniques/dp/0062349473/ref=sr_1_1?crid=2CL7H7IK0GGO2&amp;keywords=oxygen+advantage&amp;qid=1681925605&amp;sprefix=oxygen+advantage%2Caps%2C136&amp;sr=8-1">Oxygen Advantage</a></li>
<li><a href="https://apps.apple.com/us/app/bradbeat-hrv/id1455251157?ls=1">BradBeat HRV</a></li>
<li><a href="https://www.amazon.com/Primal-Endurance-chronic-carbohydrate-dependency/dp/1939563089/ref=tmm_pap_swatch_0?_encoding=UTF8&amp;qid=1666121661&amp;sr=8-1">Primal Endurance</a></li>
</ul>
 
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.
<ul>
<li><a href="https://www.mitoredlight.com" data-saferedirecturl="https://www.google.com/url?q=https://www.mitoredlight.com&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw29pWkTXUYp7Rg1ax_ytaJA">Mito Red Light: </a>Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. <a href="mailto:podcast@bradventures.com"></a>Use code BRAD for 5% discount!</li>
<li><a href="https://www.nutrisense.io/?code=BRAD25" data-saferedirecturl="https://www.google.com/url?q=https://www.nutrisense.io/?code%3DBRAD25&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw205oe9vzeCdEtLIjJZfS6O">NutriSense:</a> Continuous glucose monitor and 1:1 expert support to help optimize diet choices and lifestyle behaviors. $30 B.rad discount!</li>
<li><a href="http://marekhealth.com/brad" data-saferedirecturl="https://www.google.com/url?q=http://marekhealth.com/brad&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw1uuV_P3vQC3hCsaDoD5LsT">Marek Health:</a> Comprehensive lab testing and expert tele-health support for peak performance. Use code “BRAD” for 10% 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">Plunge:</a> Sensational custom-designed home cold plunge with filtered, circulating water, custom temperature setting, and sleek design. Save $150 with code BRAD</li>
<li><a href="https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn=6798633.c0a533&amp;utm_medium=sponsor&amp;utm_source=bradkearns&amp;utm_campaign=agwp&amp;utm_content=&amp;utm_term=&amp;variant=16358367199266" data-saferedirecturl="https://www.google.com/url?q=https://drinklmnt.com/products/lmnt-recharge-electrolyte-drink?rfsn%3D6798633.c0a533%26utm_medium%3Dsponsor%26utm_source%3Dbradkearns%26utm_campaign%3Dagwp%26utm_content%3D%26utm_term%3D%26variant%3D16358367199266&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw35LiZX7WpKjxihBnypQAUf">LMNT Electrolyte Drink Mix:</a> Tasty, sugar-free, scientifically formulated electrolyte drink mix with everything you need and nothing you don’t. Free sample pack, just click the link!</li>
<li><a href="http://bradnutrition.com/" data-saferedirecturl="https://www.google.com/url?q=http://bradnutrition.com/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw3PAiAtJqOz4Q5BBBEjhISn">B.rad Whey + Creatine Superfuel</a>: Premium quality, all-natural supplement for peak performance, recovery, and longevity</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=1670784308464000&amp;usg=AOvVaw0n-Lt5oY6uhkAzSQV0c6tR">Male Optimization Formula with Organs (MOFO):</a> Optimize testosterone naturally with 100% grassfed animal organ supplement</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=1670784308464000&amp;usg=AOvVaw3B88Ys_qUUidGZcCu8FVG-">Brad’s Macadamia Masterpiece: </a>Mind-blowing, life-changing 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=1670784308464000&amp;usg=AOvVaw1cEUH1rIYcgawotpNmWxGx">Online educational courses:</a> Numerous great offerings for an immersive home-study educational experience</li>
</ul>
Check out the my <a href="https://bradkearns.com/favorites/" data-saferedirecturl="https://www.google.com/url?q=https://bradkearns.com/favorites/&amp;source=gmail&amp;ust=1670784308464000&amp;usg=AOvVaw2JRemiqRnQoKcvAMupdFVo">Favorites</a> page for discounts on other great products!

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Going primal frees you from carbohydrate dependency and turns you into a fat burning beast! Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

Train Smart. Train Primal. With Brad Kearns and Guests.

Primal Endurance Podcast

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Primal Endurance focuses on optimizing aerobic development with heart rate training and periodization, balancing stress and rest in all areas of life, building total fitness with complementary activities, and cultivating an evolved, process-oriented mindset. Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Primal Endurance focuses on optimizing aerobic development with heart rate training and periodization, balancing stress and rest in all areas of life, building total fitness with complementary activities, and cultivating an evolved, process-oriented mindset. Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.

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