Lindsay welcomes Simon Marshall, Ph.D., one half of the brain trust behind Braveheart Coaching (braveheartcoach.com) and co-author along with his wife Lesley Paterson of The Brave Athlete: Calm the F*ck Down and Rise to the Occasion. Simon is an expert in helping athletes of all levels wrangle their inner "chimp brains" so they can pursue their sports with the heart, wings, and fight of a truly brave athlete. In this episode, Simon discusses with Lindsay the importance of developing an athlete identity, as well as how to know when you're getting waylaid by a "gremlin" (an unwanted thought, feeling, or belief that threatens to derail you on your athletic journey). Whether or not you currently think of yourself an athlete,* Simon is here to share his wealth of knowledge gleaned from years of conducting his own scientific research, racing as a competitive cyclist, and acting as professional sherpa and founding member of Team S.H.I.T. (Supportive Husbands in Training) for Lesley, who is  a professional mountain biker, three-time world champion in off-road triathlon, and Ironman® triathlon champion.   * Hint: If you're listening, you're probably an athlete; and if you're not comfortable calling yourself that despite evidence to the contrary (a hefty budget set aside for race fees and equipment, an early-morning alarm set for training, and a love of your sport), read The Brave Athlete.   To find out more about Simon and Lesley's work, visit:   

 http://www.braveheartcoach.com/the-brave-athlete/

 http://www.nourishbalancethrive.com/

Dr. Simon Marshall

 https://www.velopress.com/authors/dr.-simon-marshall/

 https://twitter.com/pssjm3

Lesley Paterson

 http://www.lesleypaterson.com/

 https://www.velopress.com/authors/lesley-paterson/

 https://twitter.com/lesleydoestri

 https://www.instagram.com/lesleydoestri

Lindsay welcomes Simon Marshall, Ph.D., one half of the brain trust behind Braveheart Coaching (<a href="http://braveheartcoach.com/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=http://braveheartcoach.com&source=gmail&ust=1522535887597000&usg=AFQjCNGu3nngX6iy4fVqpteVmp9aXU6sxg">braveheartcoach.com</a>) and co-author along with his wife Lesley Paterson of The Brave Athlete: Calm the F*ck Down and Rise to the Occasion. Simon is an expert in helping athletes of all levels wrangle their inner "chimp brains" so they can pursue their sports with the heart, wings, and fight of a truly brave athlete. In this episode, Simon discusses with Lindsay the importance of developing an athlete identity, as well as how to know when you're getting waylaid by a "gremlin" (an unwanted thought, feeling, or belief that threatens to derail you on your athletic journey). Whether or not you currently think of yourself an athlete,* Simon is here to share his wealth of knowledge gleaned from years of conducting his own scientific research, racing as a competitive cyclist, and acting as professional sherpa and founding member of Team S.H.I.T. (Supportive Husbands in Training) for Lesley, who is a professional mountain biker, three-time world champion in off-road triathlon, and Ironman® triathlon champion.   * Hint: If you're listening, you're probably an athlete; and if you're not comfortable calling yourself that despite evidence to the contrary (a hefty budget set aside for race fees and equipment, an early-morning alarm set for training, and a love of your sport), read The Brave Athlete.   To find out more about Simon and Lesley's work, visit:  <a href="http://www.braveheartcoach.com/the-brave-athlete/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.braveheartcoach.com/the-brave-athlete/&source=gmail&ust=1522535887597000&usg=AFQjCNFHgwQJ6IUEP5VeDXvCZ3xAof66zA"> http://www.braveheartcoach.com/the-brave-athlete/</a> <a href="http://www.nourishbalancethrive.com/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.nourishbalancethrive.com/&source=gmail&ust=1522535887598000&usg=AFQjCNGllwBjWoKeUnFMll8PEzLTxjGBCw"> http://www.nourishbalancethrive.com/</a> Dr. Simon Marshall <a href="https://www.velopress.com/authors/dr.-simon-marshall/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.velopress.com/authors/dr.-simon-marshall/&source=gmail&ust=1522535887598000&usg=AFQjCNGbYBuhhO9dyRBPIlJfBlgLHb0fig"> https://www.velopress.com/authors/dr.-simon-marshall/</a> <a href="https://twitter.com/pssjm3" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://twitter.com/pssjm3&source=gmail&ust=1522535887598000&usg=AFQjCNEDIAFLovrN9dTKGKEc_E1eXEI9zw"> https://twitter.com/pssjm3</a> Lesley Paterson <a href="http://www.lesleypaterson.com/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=http://www.lesleypaterson.com/&source=gmail&ust=1522535887598000&usg=AFQjCNFGiTsjb3gVvRhKdsI4yobE0gPrww"> http://www.lesleypaterson.com/</a> <a href="https://www.velopress.com/authors/lesley-paterson/" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.velopress.com/authors/lesley-paterson/&source=gmail&ust=1522535887598000&usg=AFQjCNGPB1LkwEzwBUoHI4ijAx22FIpFhQ"> https://www.velopress.com/authors/lesley-paterson/</a> <a href="https://twitter.com/lesleydoestri" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://twitter.com/lesleydoestri&source=gmail&ust=1522535887598000&usg=AFQjCNHubgCP2V9IEmWfxVLwNhPIJmLDEw"> https://twitter.com/lesleydoestri</a> <a href="https://www.instagram.com/lesleydoestri" target="_blank" rel="noopener" data-saferedirecturl="https://www.google.com/url?hl=en&q=https://www.instagram.com/lesleydoestri&source=gmail&ust=1522535887598000&usg=AFQjCNEKULtHOmuVf2RaWqAybau1euICYw"> https://www.instagram.com/lesleydoestri</a>

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.

Lindsay welcomes Simon Marshall, Ph.D., one half of the brain trust behind Braveheart Coaching () and co-author along with his wife Lesley Paterson of The Brave Athlete: Calm the F*ck Down and Rise to the Occasion. Simon is an expert in helping...

#143: Simon Marshall

Please enjoy a great conversation and in-person show here in the Sacramento studios of the B.rad/Primal Endurance podcast with my good friend and sprinting mentor Cynthia Monteleone, coming to you all the way from the beautiful Big Island of Hawaii.

We had a long, wide-ranging discussion on health, fitness, peak performance, and longevity—especially in Cynthia’s area of expertise, acting as a truth seeker and naysayer in the health and fitness scene. She isn’t afraid to speak straight, challenge prevailing opinions, and back it up with deep research and her experience working with elite athletes. We talk about the popular idea that preserving muscle mass is the key to longevity, why that insight is incomplete, and why muscle power, explosiveness, and strength are the real drivers of healthy aging. Cynthia also explains why jogging can actually make you slower and age faster—while walking does not—and why tired training backfires, along with the idea that recovery is just as much about the brain as it is about the muscles.

As a Team USA world-champion sprinter and coach to Olympic and world-champion Masters-level athletes, Cynthia shares her thoughts on sprinting as an anti-aging strategy, creatine and why it’s not for everyone, diet—including dairy—and we even have some fun breaking down Dr. Rhonda Patrick’s viral green smoothie and the potential downside of consuming large amounts of plant toxins. She also talks about how she trains everyday people the same way she trains elite athletes, and why we should all think of ourselves that way. Cynthia has been a huge source of inspiration and reason for me over the years, and I really appreciate her willingness to think deeply, challenge trends, and always speak honestly about what actually works.

A Team USA world-champion sprinter, Cynthia Monteleone is a highly trained metabolic health analytics practitioner who coaches numerous Olympic athletes and world-champion Masters-level athletes. She goes deep into the nuances of what delivers peak performance and helps people overcome health challenges to reach personal goals, especially weight loss and excelling in athletic goals. You can follow her at @FastOVER40 on Instagram and learn more at mamstrong808.com. Cynthia also has a healthy, natural skincare line: Earthen Hawaii.

 

TIMESTAMPS:

We talk about the difference between just holding on to muscle mass and maintaining muscle power. [02:24]

After being a college athlete, Cynthia married and had children. When her 11-year-old showed interest, she went back to the track.  [06:52]

There are many people who aren't reaching their genetic potential. [13:04]

Walking versus jogging: when you are jogging you are preserving slow twitch muscle fibers. [19:43]

The power matters more than the muscle size. [26:18]

When you do slow eccentrics (lowering the weight during the bicep curl), you are recruiting more muscle fibers. [29:48]

Unless you are doing the Olympic Lifts in perfect form, the injury risks outweigh the benefits. [34:11]

If you're an advanced sprinter, and you're training by doing hills and doing sled pushes, it's important at some point closer to your season to follow that resistance with flat work that's fast. [36:59]

People often overdo jogging.  It can be detrimental to your health. [40:03]

It's good to do a dynamic cool-down.  Little drills, like instead of jogging, you duck walks or toe walks. All manner of static stretching is ill-advised.  [42:02]

It takes years for medical textbooks and journals to be updated to current findings. [46:12]

Cynthia is a metabolic practitioner. She works with elite athletes as certified strength coach, encouraging diet and supplements. [50:58]

What is wrong with the basic dietary notions we've been taught to believe are healthy? [53:02]

Earthen Hawaii produces healthful skincare products rather than chemically laden things. [53:41]

When working with a client's diet what Cynthia does is specifically pinpoint to that individual what they need most of and what is holding them back? [57:48]

She teaches her clients to eat for neurotransmitters. [01:02:33]

What about fasting? A workout of an hour gives a similar autophagy effect to fasting for 48 hours. [01:09:12]

AI and algorithms are causing a problem with misinformation. Be careful. [01:17:20]

The best athletes are always open to hearing all the information they can use for their competitive lifestyle. [01:21:35]

Every supplement is not right for everyone. [01:25:06]

What other foods and what other dietary patterns come up that you would suggest some experimentation and some trial and error if I'm trying to optimize my diet all the way? [01:28:22]

There's a huge disparity in the quality and purity of whey protein. [01:32:21]

Venison is highly nutritious. [ 01:35:11]

Limiting grains is the key. [01:38:26]

The type of exercise we do affects what kind of gut bacteria we produce. [01:40:05]

Sugar can affect the hormones. [01:44:56]

What is the difference between muscles and brain recovery? [01:55:39]

 

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel – The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Earthen Hawaii
IG @FastOver40 
Nourish Balance Thrive
Maui Nui Venison
mam808.org

 

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:

B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!

Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!

Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.

Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!

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!

Please enjoy a great conversation and in-person show here in the Sacramento studios of the B.rad/Primal Endurance podcast with my good friend and sprinting mentor Cynthia Monteleone, coming to you all the way from the beautiful Big Island of Hawaii.
We had a long, wide-ranging discussion on health, fitness, peak performance, and longevity&mdash;especially in Cynthia&rsquo;s area of expertise, acting as a truth seeker and naysayer in the health and fitness scene. She isn&rsquo;t afraid to speak straight, challenge prevailing opinions, and back it up with deep research and her experience working with elite athletes. We talk about the popular idea that preserving muscle mass is the key to longevity, why that insight is incomplete, and why muscle power, explosiveness, and strength are the real drivers of healthy aging. Cynthia also explains why jogging can actually make you slower and age faster&mdash;while walking does not&mdash;and why tired training backfires, along with the idea that recovery is just as much about the brain as it is about the muscles.
As a Team USA world-champion sprinter and coach to Olympic and world-champion Masters-level athletes, Cynthia shares her thoughts on sprinting as an anti-aging strategy, creatine and why it&rsquo;s not for everyone, diet&mdash;including dairy&mdash;and we even have some fun breaking down Dr. Rhonda Patrick&rsquo;s viral green smoothie and the potential downside of consuming large amounts of plant toxins. She also talks about how she trains everyday people the same way she trains elite athletes, and why we should all think of ourselves that way. Cynthia has been a huge source of inspiration and reason for me over the years, and I really appreciate her willingness to think deeply, challenge trends, and always speak honestly about what actually works.
A Team USA world-champion sprinter, Cynthia Monteleone is a highly trained metabolic health analytics practitioner who coaches numerous Olympic athletes and world-champion Masters-level athletes. She goes deep into the nuances of what delivers peak performance and helps people overcome health challenges to reach personal goals, especially weight loss and excelling in athletic goals. You can follow her at @FastOVER40 on Instagram and learn more at mamstrong808.com. Cynthia also has a healthy, natural skincare line: Earthen Hawaii.
&nbsp;
TIMESTAMPS:
We talk about the difference between just holding on to muscle mass and maintaining muscle power. [02:24]
After being a college athlete, Cynthia married and had children. When her 11-year-old showed interest, she went back to the track. &nbsp;[06:52]
There are many people who aren't reaching their genetic potential. [13:04]
Walking versus jogging: when you are jogging you are preserving slow twitch muscle fibers. [19:43]
The power matters more than the muscle size. [26:18]
When you do slow eccentrics (lowering the weight during the bicep curl), you are recruiting more muscle fibers. [29:48]
Unless you are doing the Olympic Lifts in perfect form, the injury risks outweigh the benefits. [34:11]
If you're an advanced sprinter, and you're training by doing hills and doing sled pushes, it's important at some point closer to your season to follow that resistance with flat work that's fast. [36:59]
People often overdo jogging. &nbsp;It can be detrimental to your health. [40:03]
It's good to do a dynamic cool-down. &nbsp;Little drills, like instead of jogging, you duck walks or toe walks. All manner of static stretching is ill-advised. &nbsp;[42:02]
It takes years for medical textbooks and journals to be updated to current findings. [46:12]
Cynthia is a metabolic practitioner. She works with elite athletes as certified strength coach, encouraging diet and supplements. [50:58]
What is wrong with the basic dietary notions we've been taught to believe are healthy? [53:02]
Earthen Hawaii produces healthful skincare products rather than chemically laden things. [53:41]
When working with a client's diet what Cynthia does is specifically pinpoint to that individual what they need most of and what is holding them back? [57:48]
She teaches her clients to eat for neurotransmitters. [01:02:33]
What about fasting? A workout of an hour gives a similar autophagy effect to fasting for 48 hours. [01:09:12]
AI and algorithms are causing a problem with misinformation. Be careful. [01:17:20]
The best athletes are always open to hearing all the information they can use for their competitive lifestyle. [01:21:35]
Every supplement is not right for everyone. [01:25:06]
What other foods and what other dietary patterns come up that you would suggest some experimentation and some trial and error if I'm trying to optimize my diet all the way? [01:28:22]
There's a huge disparity in the quality and purity of whey protein. [01:32:21]
Venison is highly nutritious. [ 01:35:11]
Limiting grains is the key. [01:38:26]
The type of exercise we do affects what kind of gut bacteria we produce. [01:40:05]
Sugar can affect the hormones. [01:44:56]
What is the difference between muscles and brain recovery? [01:55:39]
&nbsp;
LINKS:
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel &ndash; The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a></li>
<li><a href="https://www.instagram.com/earthen_hawaii/">Earthen Hawaii</a></li>
<li><a href="https://www.instagram.com/fastover40/?hl=en">IG @FastOver40&nbsp;</a></li>
<li><a href="https://nourishbalancethrive.com/">Nourish Balance Thrive</a></li>
<li><a href="https://mauinuivenison.com/">Maui Nui Venison</a></li>
<li><a href="http://mam808.org" data-saferedirecturl="https://www.google.com/url?q=http://mam808.org&amp;source=gmail&amp;ust=1767191569516000&amp;usg=AOvVaw2LNkcs7VxBKSlladAltV5P">mam808.org</a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
Ketone-IQ Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
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!

World Champion Sprinter Gives The Secret To Lowering Inflammation and Getting Fast and Strong For Longevity

In this episode, I call out some dangerous and misguided fitness advice floating around on social media—like a post from a PhD in exercise physiology suggesting that everyone should go run for 45 minutes in 100-degree heat to boost their VO₂ max.

Sure, the science on heat training is interesting and real, but context matters. For elite athletes training for world championships, carefully managed heat exposure can make sense. For the other 99.9% of people, it’s a fast track to burnout, breakdown, or even the ER.

I break down the difference between training stress that builds fitness versus stress that destroys it, explain how to recognize the signs of overtraining, and share why fatigue is feedback, not weakness. I also revisit my critique of Layne Norton’s “push through it no matter what” philosophy and contrast that with what smart athletes actually do—monitor recovery, track readiness, and adjust daily.

To wrap up, I share lessons from my own mistakes, insights from coach Cynthia Monteleone, and why true recovery days sometimes mean actually resting.

 

TIMESTAMPS:

Brad takes issue with the recommendation that people exercise in 100 degree heat. [01:10]

If you are talking about competitive athletes, rather than the general population, that would be different. [03:30]

Running is too stressful for the vast majority of participants. [06:37]

The main two reasons for poor performance and workouts are one, over training and two, de-training. [10:27]

You are literally training the body to get slower, weaker and less efficient with poor technique when you train and push your body through signs of poor movement patterns. Fatigue is feedback, not weakness.  [12:10]

If you don't feel like working out one day, that is a signal from the control center, your brain. [17:57]

There is a huge distinction between endurance athletes where they always have that obligation to keep that aerobic system going with low intensity recovery days versus a true recovery day for a high intensity power athlete which entails sitting around and resting. [21:41]

 

Check out This Episode on the Brad Kearns YouTube Channel:https://youtu.be/x_05b1yh0rI

 

LINKS:
Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, email us to claim: hello@bradventures.com)
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

 

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:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!


Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!


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!

In this episode, I call out some dangerous and misguided fitness advice floating around on social media&mdash;like a post from a PhD in exercise physiology suggesting that everyone should go run for 45 minutes in 100-degree heat to boost their VO₂ max.
Sure, the science on heat training is interesting and real, but context matters. For elite athletes training for world championships, carefully managed heat exposure can make sense. For the other 99.9% of people, it&rsquo;s a fast track to burnout, breakdown, or even the ER.
I break down the difference between training stress that builds fitness versus stress that destroys it, explain how to recognize the signs of overtraining, and share why fatigue is feedback, not weakness. I also revisit my critique of Layne Norton&rsquo;s &ldquo;push through it no matter what&rdquo; philosophy and contrast that with what smart athletes actually do&mdash;monitor recovery, track readiness, and adjust daily.
To wrap up, I share lessons from my own mistakes, insights from coach Cynthia Monteleone, and why true recovery days sometimes mean actually resting.
&nbsp;
TIMESTAMPS:
Brad takes issue with the recommendation that people exercise in 100 degree heat. [01:10]
If you are talking about competitive athletes, rather than the general population, that would be different. [03:30]
Running is too stressful for the vast majority of participants. [06:37]
The main two reasons for poor performance and workouts are one, over training and two, de-training. [10:27]
You are literally training the body to get slower, weaker and less efficient with poor technique when you train and push your body through signs of poor movement patterns. Fatigue is feedback, not weakness.&nbsp; [12:10]
If you don't feel like working out one day, that is a signal from the control center, your brain. [17:57]
There is a huge distinction between endurance athletes where they always have that obligation to keep that aerobic system going with low intensity recovery days versus a true recovery day for a high intensity power athlete which entails sitting around and resting. [21:41]
&nbsp;
Check out This Episode on the Brad Kearns YouTube Channel: <a href="https://youtu.be/x_05b1yh0rI">https://youtu.be/x_05b1yh0rI</a>
&nbsp;
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, email us to claim: hello@bradventures.com)</a></li>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a><a href="https://www.primalhealthcoach.com/blog/primal-movement-the-key-to-unlocking-your-bodys-potential/"></a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li>
<a href="https://ketone.com/BRAD?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Ketone-IQ</a>&nbsp;Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://www.mitoredlight.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Mito Red Light:</a>&nbsp;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://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">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>
</ul>

Training In 100F Heat, And Other Horrible Fitness Advice

I take you through the incredible story of Hicham El Guerrouj, the Moroccan middle-distance legend who was virtually unbeatable for nearly four years, only to face heartbreaking defeats at the Atlanta Olympics.

I walk through the agony of those losses, the silver medal at 1500 meters, and the mental and physical toll of carrying the expectations of millions while chasing perfection. We get into how he used that disappointment to fuel one of the most remarkable comebacks in track history, leading up to the 2004 Athens Olympics where he finally won the gold—and not just in the 1500, but also the 5,000 meters, a feat not accomplished in 80 years.

I break down the races, the strategies, and the legendary final laps where El Guerrouj “floored the gas pedal” and ran splits that would have qualified in an Olympic 800 meters. I also reflect on what his story taught me about dealing with setbacks, staying focused, and turning misfortune into motivation, drawing parallels to challenges we all face in our own training and lives.

Along the way, we touch on the evolution of running technology, the rise of super spikes, and why El Guerrouj’s records still stand as some of the most impressive in the sport.

 

TIMESTAMPS:

This video of El Guerrouj shows the most genetically gifted, most disciplined and best trained athlete of all sport. [01:06]

The insights about discipline focus, dealing with adversity and creating a lifestyle of total dedication to peak performance can be tremendously inspiring and life changing. [04:14]

How do you set a world record that holds for 27 years? [09:00]

Genetically gifted athletes have the 'gift' but they need the old school focus, total dedication and monastic lifestyle. [13:24]

The mile run is 79% contribution from the aerobic system and the rest is anaerobic. [18:14]

In the modern more digital world, we get to know the athletes better. 
El Guerrouj lead a more monastic life when training. [20:08]

El Guerrouj has amazing genetic gifts. He was of very light body weight. [23:08]

The proper running form is landing over your midfoot with a balanced center of gravity. [24:09]

Research has shown that there's a direct correlation with an adequate or good or great VO2 max with longevity. [27:30]

It helps to be tall like Usain Bolt. Increased ankle bending during a moment allows him to utilize the spring-ilike mechanism of the calves for increased power as he pushes off. [32:49]

What's the best form for you? It's figuring out what works for you and your own natural athleticism and your own physical particulars, your level of flexibility in your trunk, your shoulders, everything goes into the equation. [37:39]

Do you know why all the track and field races are run in counterclockwise manner? It's because the natural human bio rhythms have a counterclockwise nature to them. [39:39]

Genes do not determine your destiny. [41:30]

El Guerrouj 's competitive intensity and focus make his champion mindset.  [45:59]

Highschooler Alan Webb had the chance to run against El Guerrouj. Webb broke the record. [50:34]

El Guerrouj's career has had some disappointments and setbacks. [54:13]

Try to release the attachment of your self-esteem to the outcome. Let go of the "Why me?" mentality. [01:15:01]

What about the shoes?  How do they make a difference? [[01:27:30]

 

Quote from El Guerrouj:
"The values of life are work, patience, defeat, learning from defeat, perseverance and regularity, and all that I learned with sport and above all from my Olympic journey." [01:31:44]

 

Watch This Episode on the Brad Kearns YouTube Channel:https://youtu.be/vp6cYUi_MRc

 

LINKS:
Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, email us to claim: hello@bradventures.com)
Brad Kearns.com
BradNutrition.com
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

 

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:


B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!


Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!


Ketone-IQ Save 30% off your first subscription order & receive a free six-pack of Ketone-IQ!
Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.


Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!


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!

I take you through the incredible story of Hicham El Guerrouj, the Moroccan middle-distance legend who was virtually unbeatable for nearly four years, only to face heartbreaking defeats at the Atlanta Olympics.
I walk through the agony of those losses, the silver medal at 1500 meters, and the mental and physical toll of carrying the expectations of millions while chasing perfection. We get into how he used that disappointment to fuel one of the most remarkable comebacks in track history, leading up to the 2004 Athens Olympics where he finally won the gold&mdash;and not just in the 1500, but also the 5,000 meters, a feat not accomplished in 80 years.
I break down the races, the strategies, and the legendary final laps where El Guerrouj &ldquo;floored the gas pedal&rdquo; and ran splits that would have qualified in an Olympic 800 meters. I also reflect on what his story taught me about dealing with setbacks, staying focused, and turning misfortune into motivation, drawing parallels to challenges we all face in our own training and lives.
Along the way, we touch on the evolution of running technology, the rise of super spikes, and why El Guerrouj&rsquo;s records still stand as some of the most impressive in the sport.
&nbsp;
TIMESTAMPS:
This video of El Guerrouj shows the most genetically gifted, most disciplined and best trained athlete of all sport. [01:06]
The insights about discipline focus, dealing with adversity and creating a lifestyle of total dedication to peak performance can be tremendously inspiring and life changing. [04:14]
How do you set a world record that holds for 27 years? [09:00]
Genetically gifted athletes have the 'gift' but they need the old school focus, total dedication and monastic lifestyle. [13:24]
The mile run is 79% contribution from the aerobic system and the rest is anaerobic. [18:14]
In the modern more digital world, we get to know the athletes better. El Guerrouj lead a more monastic life when training. [20:08]
El Guerrouj has amazing genetic gifts. He was of very light body weight. [23:08]
The proper running form is landing over your midfoot with a balanced center of gravity. [24:09]
Research has shown that there's a direct correlation with an adequate or good or great VO2 max with longevity. [27:30]
It helps to be tall like Usain Bolt. Increased ankle bending during a moment allows him to utilize the spring-ilike mechanism of the calves for increased power as he pushes off. [32:49]
What's the best form for you? It's figuring out what works for you and your own natural athleticism and your own physical particulars, your level of flexibility in your trunk, your shoulders, everything goes into the equation. [37:39]
Do you know why all the track and field races are run in counterclockwise manner? It's because the natural human bio rhythms have a counterclockwise nature to them. [39:39]
Genes do not determine your destiny. [41:30]
El Guerrouj 's competitive intensity and focus make his champion mindset. &nbsp;[45:59]
Highschooler Alan Webb had the chance to run against El Guerrouj. Webb broke the record. [50:34]
El Guerrouj's career has had some disappointments and setbacks. [54:13]
Try to release the attachment of your self-esteem to the outcome. Let go of the "Why me?" mentality. [01:15:01]
What about the shoes?&nbsp; How do they make a difference? [[01:27:30]
&nbsp;
Quote from El Guerrouj: "The values of life are work, patience, defeat, learning from defeat, perseverance and regularity, and all that I learned with sport and above all from my Olympic journey." [01:31:44]
&nbsp;
Watch This Episode on the Brad Kearns YouTube Channel: <a href="https://youtu.be/vp6cYUi_MRc">https://youtu.be/vp6cYUi_MRc</a>
&nbsp;
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, email us to claim: hello@bradventures.com)</a></li>
</ul>
<ul>
<li><a href="https://bradkearns.com/podcast-index/">Brad Kearns.com</a></li>
<li><a href="http://bradnutrition.com/">BradNutrition.com</a></li>
<li><a href="https://a.co/d/3pVVl9w">B.rad Superdrink &ndash; Hydrates 28% Faster than Water&mdash;Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery</a></li>
<li><a href="about:blank">B.rad Whey Protein Superfuel - The Best Protein on The Planet!</a></li>
<li><a href="https://bradkearns.com/shop/">Brad&rsquo;s Shopping Page</a></li>
<li><a href="http://borntowalkbook.com/">BornToWalkBook.com</a></li>
<li><a href="https://bradkearns.com/podcast-index/">B.rad Podcast &ndash; All Episodes</a></li>
<li><a href="https://peluva.com/?view=cro-id28570">Peluva Five-Toe Minimalist Shoes</a><a href="https://www.primalhealthcoach.com/blog/primal-movement-the-key-to-unlocking-your-bodys-potential/"></a></li>
</ul>
&nbsp;
We appreciate all feedback, and questions for Q&amp;A shows, emailed to&nbsp;<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&rsquo;t occupy this revered space. Seriously, I won&rsquo;t promote anything that I don't absolutely love and use in daily life:
<ul>
<li>
<a href="http://bradnutrition.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=referral&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">B.rad Nutrition:</a> Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein!
</li>
<li>
<a href="https://peluva.com/?sscid=91k7_1q58j&amp;utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Peluva</a>: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
</li>
<li>
<a href="https://ketone.com/BRAD?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Ketone-IQ</a>&nbsp;Save 30% off your first subscription order &amp; receive a free six-pack of Ketone-IQ!
</li>
<li><a href="http://getstride.com" data-saferedirecturl="https://www.google.com/url?q=http://getstride.com&amp;source=gmail&amp;ust=1744479083574000&amp;usg=AOvVaw2M5EotlxxWpksCKN7ZVyMD">Get Stride: </a>Advanced DNA, methylation profile, microbiome &amp; blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.</li>
<li>
<a href="https://www.mitoredlight.com/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Mito Red Light:</a>&nbsp;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://bradventures.thinkific.com/collections?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">Online educational courses:</a>&nbsp;Numerous great offerings for an immersive home-study educational experience
</li>
<li>
<a href="https://www.primalhealthcoach.com/brad/?utm_source=brad-kearns-news.beehiiv.com&amp;utm_medium=newsletter&amp;utm_campaign=brad-kearns-news-dismantling-the-modern-fitness-lie">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>
</ul>

#143: Simon Marshall

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