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episode #310

Interview with Brad Kearns: Staying Fit in Your 50’s, Problems with Restrictive Diets and Overtraining!

December 4, 2023 in Podcast


This week I interviewed best selling author, former professional triathlete and podcast host of the B.Rad podcast - Brad Kearns! In this episode, we discuss Brad's rise through the ranks of being a professional triathlete in the 80's along with:
  • Importance of Zone 1 Training
  • Problems with Restrictive Diets
  • Value of Having Muscle Mass as We Age
  • Hormetic Stressors and Recovery
and much much more!!

Brian (0s):

Coming up on the GET, LEAN Eat, Clean Podcast.

Brad (3s):

The way I got to that incredible breakthrough performance that surprised even my wildest dreams, I would, I was dreaming of a top 10 finish in this race, and here I was way in front of everybody first across the line. And the, the media swarm me at the finish line, and they had two questions for me. The first one was, Hey, did you do the whole course? And number two was, what's your name? So it was, it was pretty funny. But I got to that point by allowing the process of improvement to happen naturally. I did not force anything. I didn't have pressure and sponsors and, and media attention looking at me and seeing my every move and, and tracking my progress. It was all up to me to do this in an intuitive and graceful manner.

Brad (47s):

And it's the most important lesson that I have to share from those years of competing at the highest level was like, you have to let things unfold naturally and intuitively instead of always forcing the results to happen that you think you should have. And this is the pace that you should run on Tuesday because some coach told you to, to, to maintain this pace or do this many reps. So I think we can all back up a little bit from the, the OCD approach to fitness and realize that if we establish good sleeping habits and good stress management habits and enjoy what we're doing, don't attach your self-esteem to the outcome of what you're doing. That's when you can improve and truly, you know, express your full potential and even go beyond what you, you thought was your potential.

Brian (1m 33s):

Hello and welcome to the Get Lean Eat Clean podcast. I'm Brian Gryn and I'm here to give you actionable tips to get your body back to what it once was, five, 10, even 15 years ago. Each week I'll give you an in depth interview with a health expert from around the world to cut through the fluff and get you long term sustainable results. This week I interviewed best selling author, former professional triathlete and podcast host of the B Rad podcast, Brad Kearns. We discussed Brad's rise through the ranks of being a professional triathlete in the eighties, along with the Importance of Zone one training the Problems with Restrictive Diets, the value of having Muscle Mass as We Age Hormetic Stressors and recovery and much, much more.

Brian (2m 17s):

Really enjoyed my interview with Brad. This was our fifth one and I think our best. So thanks so much for listening and enjoy the show, All, right. Welcome to the GETLEAN E Clean podcast. My name is Brian Gryn and ivonne for the 40th time Brad. Kearns. Now.

Brad (2m 34s):

Yeah, here we go, man. Checking in again.

Brian (2m 37s):

Yep, checking in. you know, I think it's good to come in and check in with Brad every so often. I envy him when I'm in my, what are you in your fifties?

Brad (2m 45s):

58, man.

Brian (2m 46s):

58. I'd like to Feeling

Brad (2m 48s):


Brian (2m 49s):

Yeah. Being your shape. How, how are you feeling? How's everything with you?

Brad (2m 53s):

Well, the big challenge here in the older age groups is to stay out there and not get injured. So I have all these elaborate performance goals and I want to do this time and clear this bar in the high jump And, you know, excel in speed golf. But now, like all those have floated down way below my number one and most daunting and compelling athletic performance goal, which is don't get injured. And then number two and number three are the same. And then we start to drip in and And, you know, focus on performance. But I am constantly learning. And one of the, one of the big takeaways is that we need to respect this idea of performing under the radar more.

Brad (3m 39s):

And instead what we have in fitness industry culture is like this glorification of crushing workouts and slamming a killer session. And I was so torched after and all the languaging that we use and all the, the bro speak and just the celebration of, of, you know, pushing yourself. And that's how you get fit. And it's complete bullshit for anyone at any age group. The younger folks can get away with it more than I can, but my days of crushing workouts are, are no longer Now. I will crush a competition, hopefully, because I'll be carefully preparing my body, taking care of it, leaving a little bit in the tank at every workout.

Brad (4m 20s):

And then when it's time to go all out and have a true peak performance effort, like, hey, someone's training for the New York City Marathon and they can't wait, and their friends are going, and we're gonna fly there. It's gonna be awesome. Well, don't leave that. you know, that, that, that final part of the well that you go to, to run 26 miles, don't leave that on your last three 20 mile runs. It's, it's ludicrous. But we've been socialized to, to perform this way. And I, I have a lot of good things to say about CrossFit. And then some of the stuff is like, why are you guys going in there and screaming and cheering for each other to do three more reps on a typical workout day? Save that for the freaking CrossFit games when you're on tv.

Brad (5m 2s):

And if you're performing, you know, in a recreational manner. And this is just part of a hectic high stress balance, life attempt to be balanced lifestyle. Go down two to three notches with every single workout that you do. And over time you're gonna progress gracefully and gradually to higher and higher fitness levels. Here's the funny part. Elite athletes know this. So by and large dudes like Bill Kipchoge or cefa, the female that just ran two 11 marathon, one of the most sensational endurance performances of all time. They train well within themselves at every single workout. They're not puking on the side of the track like Rocky Balboa, that was a movie.

Brad (5m 44s):

But the average recreational fitness enthusiast training for a marathon or going to CrossFit, look at their heart rate, look at their blood levels afterward. Whatever you wanna measure. They're training, quote unquote, if you're watching on video, I'm making quotes. They're training harder than some of the greatest athletes in the world by, by comparison to relative effort. and we also must remark that the elite athletes are genetically gifted So. they can go slam very impressive workouts at 87% of maximum capacity like Binga Brixton and wake up the next morning and feel okay. But if you go out and do an 87%, you know, lactate threshold session, you might need three days recovery.

Brad (6m 25s):

So maybe you should go 80% or 78%. And if you do the, the math, which I have done with taking great advice from people that are advising me with sprinting, and I do 80% effort on 200 meter repeats, it's so slow. It's ridiculous. It's like, why do I even go to the track? I can do this in the parking lot. But that's how the elite athletes train. They train within their capacity and they keep building and building, building And. now if we talk three months later, my 80% is gonna be a couple seconds faster, guess what's gonna happen to my race time again, a couple seconds faster. And that's, that's the way to improve rather than slam yourself into the wall over and over and over in hopes that you're gonna get stronger and tougher.

Brad (7m 10s):

And thank you for listening to the Get, Lean Eat Clean Podcast.

Brian (7m 12s):

That's all we can, we've out all we need to say to everybody. Yeah, we've run out of time. No, no. So it's interesting you bring up injuries. I mean I recently tried to push myself a little bit as far as doing a sumo deadlift, which is just a wider version of a deadlift, which I'm not used to. And did a little heavier than normal. Nothing crazy. I think I got like five, six reps. But I think that at least my experience as I've gotten like 40 plus, you can still get results and not have to necessarily push too much with the weight and keep the, keep the volume up. I think, you know, when you're in your twenties it's like, okay, you can, you can do those lower rep points.

Brian (7m 55s):

Not to say that there's plenty of people who are in their forties that are doing heavy weights, but I just think the risk maybe is not really wor, you know, the return for doing heavier weights isn't really worth it as much because if you do get injured, which I did tweak my hip, you know, now I'm out for a week. Right? So that just sets me back. So like you said, a week.

Brad (8m 16s):

What are you talking about man? It's, I I was just talking to my physical therapist before we got on, 'cause I strained my hip flexor a mild strain of the hip flexor, I wonder and I'm like, dude, this is two weeks ago. How long this thing's gonna last? And he says, typically four to 10 weeks, I'm like four to 10 weeks for a mild muscle strain. It takes four to 10 weeks to recover. So when we dip into the well and make a mistake, it, the penalty is massively huge and we, it just can't, you know, we, we can't accept this anymore. But it's part of fitness culture. Like I said, So, we really need to take a step back and go, what am I doing to my body when I show up in the gym or head out onto the roads and trails and, and really think about the intent of the training session where it lands in the big picture schedule.

Brad (9m 2s):

And also to reign in that misplaced competitive intensity where you feel like you have to race yourself or your training partner at every workout.

Brian (9m 11s):

Yeah, I mean I think it's like trying to find the fine line between doing too heavy and not, and like low reps versus a lot of reps and like just not getting anywhere with that. So I think you, you gotta sort of try, I mean you'll hear like hypertrophy training, you know, 10 to 12 reps, but it's been shown that you can build muscle doing 20 reps. I think the key is like, you'd have to have some type of effort, right? There has to be some type of fatigue involved. And I think you can get that fatigue, whether it's 20 reps, 12 or three. And I think just as I've gotten older, like I don't, I I've gotten away from the three to four to five rep range and I went back to it and look what happened. So anyways, we could talk all all about that.

Brian (9m 54s):

But so All right? Yeah's a good point. I mean, yeah, I mean go ahead. I I it's

Brad (10m 0s):

Safer to do more reps with less weight is what you're saying? Safer and possibly getting to the same destination.

Brian (10m 7s):

Yeah, yeah, exactly. And even using machines, I think before I used to not use machines as much and there's a little more stability involved, especially if you don't have a spotter. So yeah, I think it's a lot of, sort of a lot of different angles you can take on that. But like you said, like it's not like who wants to get injured. Obviously we're not training to get injured, but I think you can be smart about it and not get away with things that you could have gotten away with maybe when you were in your twenties. So.

Brad (10m 34s):

Yep. Even then, I mean, I was a professional racer in my twenties. I was on the triathlon circuit for nine years and I made a lot of mistakes that cost me dearly on the race course and very high profile and high stakes and high prize purse and I wasn't quite at my best. And so this thing that went around, I think Paul Huddle made it up an old time triathlete, it's better to be 10% undertrained than 2% overtrained. And it's totally true because when it's time to ask a lot of your body, if you've been taking care of it and keeping something in reserve, you're gonna be able to go to the power lifting need and go for a one rep max more than you've ever done before.

Brad (11m 15s):

But if you keep training at 93% of your one rep max, you're gonna cook out a, a joint or a connective tissue or the central nervous system. And that's, it's just not the way to improve. And again, I'm gonna emphasize the example set by the elite athletes where they're probably shaking their heads looking at these people that are, you know, sharing the same running track with them or the same gym going, wow, that guy's pushing it so hard, what's his problem? you know?

Brian (11m 41s):

Yeah. Yeah. And on another note, I wanted to talk about some of the things. I mean, you've been in the, how long have you been in the health world? Four.

Brad (11m 54s):

A long time, man. I, I, you know, I guess when, back

Brian (11m 57s):

In the day you started with Mark Sissen, or did you, did you start before that? I mean, you had been in the tri, you know, you were a tri professional triathlete and

Brad (12m 5s):

Then Yeah, interestingly, I mean, I, I, I was, I was a failed runner in college. I kept getting sick and injured. So I turned over to this new sport called triathlon. This is in the eighties. And I loved it so much as a, you know, recreational pursuit. But then when I got into the job market, I I, I got slapped in the face by the realities of, of life and like, it was so miserable. I was working for the world's largest accounting firm. It was a prestigious position to land outta college. And I had my suit and tie and here I was on the career track and I only lasted 11 weeks 'cause it was so depressing and I just hated it. And at that point I said, you know what I'm gonna do? I'm gonna, you know, take control of my life and I'm gonna quit this, quit this job, and I'm gonna pursue a career as a professional triathlete.

Brad (12m 48s):

Wow. And it was a complete folly back then because there was no professionalism. There was a few guys making money from endorsements and they were the, the legends of the sport back then and the winner of the Ironman, like Dave Scott. But I just kept my dream alive and I kept training and I was doing it from a place of pure motivation. And so I love my life experience so much. I didn't have to motivate myself to drag my ass over to the pool or to get out on the trail every single morning. And so the entire experience was really fulfilling and valuable to me. And I took great care of my body because I was just enamored with the challenge of getting better and getting faster. And I was way, way behind the best guys.

Brad (13m 28s):

But I kept dreaming, if I stick to it and I keep this nice pure and, and approach full of love and appreciation, things would work out for me. And at the end of my very first year on the pro circuit, I was just this unknown rookie. I had this breakthrough race and I upset the undefeated number one ranked athlete in the world. And so all of a sudden I went from a former accountant having a, a a, a folly of a a year sabbatical to try to screw around and swim, bike and run And. now all of a sudden it was clear that I had a career track in front of me as an athlete. But I'm telling you this little tale here, because the way I got to that incredible breakthrough performance that surprised even my wildest dreams, I would, I was dreaming of a top 10 finish in this race.

Brad (14m 14s):

And here I was way in front of everybody first to across the line. And the, the media swarmed me at the finish line and they had two questions for me. The first one was, Hey, did you do the whole course? And number two was, what's your name? So it was, it was pretty funny. But I got to that point by allowing the process of improvement to happen naturally. I did not force anything. I didn't have pressure and sponsors and, and media attention looking at me and seeing my every move and, and tracking my progress. It was all up to me to do this in an intuitive and graceful manner. And it's the most important lesson that I have to share from those years of competing at the highest level was like, you have to let things unfold naturally and intuitively instead of always forcing the results to happen that you think you should have.

Brad (15m 3s):

And this is the pace that you should run on Tuesday because some coach told you to, to, to maintain this pace or do this many reps. So I think we can all back up a little bit from the, the OCD approach to fitness and realize that if we establish good sleeping habits and good stress management habits and enjoy what we're doing, don't attach yourself esteem to the outcome of what you're doing. That's when you can improve and truly, you know, express your full potential and even go beyond what you, you thought was your potential.

Brian (15m 35s):

So you had a breakthrough in your first year of racing, is that correct?

Brad (15m 39s):

Yeah, it was about the time when the season was ending and I was gonna have to go get a job delivering pizzas or even worse crawl with my tail between my legs back to the accounting firm. So there was, I should say there was some pressure there, but I wasn't looking at it like that. It wasn't like do or die. But I, I should, before we move on, like put a little a footnote to the story because what soon happened as I became a prominent, you know, prospect or or rising person to watch on the pro circuit was then I started to put pressure on myself, right? I started to pay attention more to writing down every little nuance of my workouts. 'cause now Brad Kearns wasn't anonymous guy.

Brad (16m 21s):

He was really important and one of the favorites, and look at this article in the magazine and look at these people calling me and paying attention to me. And guess what happened when I start to get, when I start to get into a more regimented, serious focused approach. That's right. I overtrained and struggled and went out and got my ass kicked. And the people are like, well, I guess he was a flash in the pan or something. And I'm like, wait, wait, wait. No, no, I've just been screwing things up because I'm taking myself too seriously. So as you know, the the former title of my podcast was the Get Over Yourself Podcast. And that was, you know, one of the great lessons I had to learn that, look, whatever happens out there, you're, you gotta do your best.

Brad (17m 1s):

You can't be attached to the results so much that you get in your own way, which is what type a highly motivated, goal oriented driven people do. They just, you know, they mess things up with their misplaced competitive intensity. Well,

Brian (17m 14s):

And you see this all the time in sport, right? With results come expectations and with those expectations, that's when you know, that's when things can, can go wrong, right? You're you're going, you see this with golf all the time, right? These guys win a major and then you don't hear about 'em for years. I mean, look at, like Rory McElroy came out of the, came out of the, in the pro circuit as like the next best thing. I mean he's unbelievable obviously, but he won a bunch of majors. I think he won four majors within his first few years. And everyone's like, oh my God, he is gonna break Nicholas's record hasn't won a major in, gosh, eight years Yeah, nine years. Yeah, let's just say nine years. And yeah. And still looking to win a major. He is won plenty of tournaments and he is been highly successful.

Brian (17m 56s):

But if you look, if you, someone told you that he, it was gonna take him 10 years and he still wasn't gonna win something as far as a major, you think you were, he was crazy. But, so, and I'm, I'm just curious, so you won that race in your first year. How many more years did you race? And then did, did you, did you feel like you met up to those expectations as you went? Yeah,

Brad (18m 18s):

My career lasted nine years and actually it took me four or five more years to truly hit a peak. Okay. I was two time national champion, I was ranked number three in the world. And then after that I was so tired from traveling around the world and kicking butt and having, I won seven races in a row at one point, you know, I was on top Oh. And everything was locked in and it seemed easy and effortless when I was at my very best. And then the body gets tired. And in the case of, you know, elite level professional athletics, sometimes you just don't get it back. And that's why you see, you know, clay Thompson, one of the greatest shooters and all around all star basketball players of all time And. now, you know, my my friends are saying he's, he's a step down from what he was and so is James Harden and so is this superstar and so is that superstar.

Brad (19m 5s):

And it's tough to stay up there. So I started feeling my body not Recoveryand and not performing quite at that level. And I think it's really valuable in the field of athletics because it's so graphic and black and white. So I would have like this training, one of my favorite training runs was get to the bottom of the river canyon and climb a pretty steep windy hill to the green gate at the top. And my best time was 15 flat. And if I take you out there now and, and show you what a 15 flat is, this is a guy who can win races on the world circuit, right? And then a year later I'm feeling pretty good. I'm gonna train, I'm gonna go test myself.

Brad (19m 46s):

And I show up at the gate and it says 1611. And I'm like, what the f is this man? It was the same, the same effort expenditure. But that's when you get slapped in the face like, well dude, you know, you, you got on too many airplanes, you did too many races, you shot your wad, And, now you're in a, a fatigue or a recovery cycle and there's not too many easy ways to get out of that. And so my career ended really gracefully because, you know, I was getting fourth, seventh, eighth, 17th, third, first in a little crappy race that no one cared about. And I, you know, I couldn't fool myself any longer to, to realize that.

Brad (20m 27s):

Like, I guess, you know, when an athlete's at their peak, they never know it's their peak. They just think, Hey, we're gonna go for a dynasty now. We won the NBA title, we're gonna come back and win three more in a row. Nah, I don't think so. And in my case, like my peak came and went, and then I have to look back and go, I guess, I guess that was my peak.

Brian (20m 47s):

Yeah. Did you find that, like, was there, like, did money, was there more money in the sport as you went along and like, did you find like the pri like the the prize pools went up and, and endorsements and things like that or?

Brad (21m 0s):

Yeah. The, the, the interesting thing about a sport like triathlon is it's, you know, it's very minor. So the hundredth ranked money winner on the PGA tour is getting several million dollars a year in earnings. And the, the, the the 800th ranked golfer in the world is probably making a decent living. So where he can go and tee it up and, and play golf. But in triathlon, if, if one were to win a race, the income would be somewhere around 10 x if you got fourth or fifth or sixth. And so, so when I was mentioning my placements there in the, in the last couple years of my career, it's not as much fun when you're getting fourth, seventh, 11th, 17th and ninth versus first, first, third, first, first, third, first second.

Brad (21m 45s):

And so, you know, it was, it was a great run

Brian (21m 47s):

In the year you won those. When you went on that run, like, if you don't mind, like what did you make for first place? I'd just be curious. Like, was it,

Brad (21m 55s):

You know, like, do you remember the, a good a good price purse would be like, you know, 5,000 or so for the winner, maybe more. And then you get a lot of bonuses behind the scenes. And that was all due to like negotiation. Like, if somebody didn't wanna pay me money, I'd say, okay, well why don't you just bonus me for first, second, and third position. And so some of these sponsors, they could've got me for cheaper, right? That I would wear your sunglasses for, you know, five grand a year, but if you couldn't afford that or didn't believe in me, then I'm gonna stick it to you for, you know, $1,500 every time I win a race. And oh by the way, I won, you know, nine times this year that you start to get, so it's all top heavy is what I'm trying to say.

Brad (22m 41s):

And that's the same for a golfer and the same for anybody where you, you win that major title and then you start signing deals and everything goes crazy. But we forgot who got second and third and fourth. And it's, it's totally fair. Like, I, I resented it at first when I was a young athlete trying to make it And, you know, hoping to not deliver pizzas in the winter, And, you know, you'd learn what the guy that just beat you by a minute and 14 seconds, but he's making three times as much money as I am. Well that's not fair. They don't, they don't have that in the accounting firm when, you know, you're, you're one of the best CPAs, but not quite the superstar. You're making the same salary or whatever, but in, in, in, in racing, you either complain about it and stay mired there or you do something about it.

Brad (23m 27s):

And I've had some great mentors come along, especially when I was an athlete, and I think this is maybe the, this is how we got started on this is you asked me a question about csun. He was my coach when I was a young professional triathlete. Hmm. And so he was a big help in helping me open my mind to a more evolved approach to training than the typical high mileage approach, which was, you know, the centerpiece of all these endurance sports. It's like, how many hours a week can you train and the more hours you can train, the faster you're gonna get. And that's true up to a point where you can get in the top 5% of the field by working really hard and, and putting in the hours. And then it's like, wait a second, how am I gonna go from 14th place to first, second, or third?

Brad (24m 11s):

And that's when you have to get smart and pick your, pick your spots and push the body hard on an occasion to achieve a fitness breakthrough and then allow for a lot of recovery. And that was Cisan, you know, claim to famous. He was the first guy to say, Hey look, it's kind of stupid to pound your head against the pavement every day. Why don't you just do things like breakthrough workouts was his term where, you know, I'd go and ride my bike instead of five hours for the longest ride. I up my longest ride to seven and a half hours in one day, I'm spending all day on my bike. But guess what I'm doing the next couple days I'm walking over to the video store, I'm renting a few movies, I'm swimming 15 minutes to stretch and, and then I take a two hour nap and watch three movies to end my night.

Brad (24m 55s):

And that's how you break through from 14th to possibly winning the race is you push the body and you get a breakthrough, but you let it, you know, soak in and settle and absorb.

Brian (25m 8s):

Yeah. Focus on recovery. Well that's interesting. I didn't know all that about your career. I mean, nine years is a long time. you know, like, I mean there's people I'm sure who, you know, you, you almost quit after a year, like you said, but you had a breakthrough. I mean, you look at like golf, some of these guys are going for decades and they're still trying to break through and it just sort of, you know, I mean there's a lot of luck. There's a lot of luck that has to happen, right? And when to, to win at a high level And you know, timing and things like that. 'cause there's a lot of, I just keep comparing it to golf 'cause that's all I know, but there's a lot of unbelievable great golfers that we've never even heard of. They just, they haven't broken through at the right time. So

Brad (25m 46s):

I'm sure, yeah, I mean, I, I think in, in athletics we're now seeing, you know, breakthroughs in research and psychology and there's, there's so much more to it where, you know, your, your mannerisms and your self-talk and your verbal talk to others, you can pick apart these things that leave us mired in slumps or mired at a certain level. Self-sabotage is very common. They talk about it with relation to relationships, career advancement and all these things where we don't feel deserving of being a, a, a champion and So we push our body too hard in training to be exhausted so that we never truly test ourselves and, and, and try to become a champion in the race.

Brad (26m 29s):

So when I talk about spending the afternoon watching videos and relaxing, it took a lot of confidence and it took a lot of courage and it helps to go climb, you know, for, for seven hours the previous day and realize that you had a sense of accomplishment there. But to back off from this obsession with accomplishing something every day and getting a sweat and getting a workout every day for the, for the average, you know, recreational fitness enthusiasts, it's really important to give your body a break at times and go into the gym and do a workout at 50% capacity. I mean, most people would laugh, I imagine going through your next workout at 50% because you have a slight scratchy throat and the weather's changing and you're not quite right.

Brad (27m 16s):

Well go do a 50%, that means four reps of half the weight that you do at your best session. It's almost nothing But, it delivers a tremendous cardiovascular and, and muscle strengthening effect. And as soon as you get up outta your chair and, and go for a walk, you're in training, you're doing a steady state cardio and you're getting a fantastic fitness experience. It's just not stressful and strenuous So, we don't respect it as much.

Brian (27m 41s):

And, and just one more point we'll move on is I'll just say that like, I think for individuals especially 40, 50 plus and, and if you're doing Resistance training, if you're very intentional when you're lifting and you're really focusing not only on pushing that weight up, right, the concentric, but the eccentric motion where it's coming back down, where it's been proven that that's a, a great way to help build muscle And. what I've noticed is when I'm really intentional and I slow the tempo, like I don't need a lot of weight. And, and so I would just, that would be my advice for a lot of people, especially as they're getting up there, is you don't need to try to push so much weight and not, you see this all the time in the gym where they're not even controlling it on the way down, but that's, you're almost wasting half the lift.

Brian (28m 26s):

And so I just think that if you are doing Resistance training, especially as you get older, if you really focus in on, on, you know, the negative point part of it, you you'll get, you can get a ton of benefit from that and not have to worry about trying to lug up heavy weights if you focus on that part of the lift. So,

Brad (28m 44s):

Love it man. And to make an analogy to the endurance athletes listening, when you just go out there for some breezy exercise at very low heart rate, you are getting a fantastic aerobic training effect. You're, you're activating the same aerobic energy producing enzymes and muscle fibers that you are when you're doing a all out time trial or a race. And so walking and easy pedaling and going into the gym and, and, and looking at the TV and just pedaling for 45 minutes is, you know, it, it gives tremendous value to the overall development of your aerobic system and, and building your endurance. And when I was training at the highest level during my triathlon career, I would do a huge chunk of my mileage running and biking at heart rates that were 20, 30, 40, 50 beats below my aerobic maximum, my Fat max heart rate today, if I'm 20 or 30 beats below my Fat max heart rate, I'm walking slowly or I'm barely pedaling the bike.

Brad (29m 47s):

It happened that I was fit enough where I could run eight minute miles and still have a heart rate of one 15 or something with my aerobic maximum being 1 55 and my absolute maximum being 1 95. So I'm running, what is that, 80 beats below max heart rate as a, a good chunk of my training. Let's say half of my running mileage was just out there jogging and conditioning the body and preparing the body for those hard workouts like when I ran from the bottom of the canyon up to the, the green gate in 15 minutes. But you have to maintain that aerobic base for virtually every sport. It needs this aerobic conditioning effect. And I think, you know, it's now getting prominent, you hear people talk about Zone two cardio, Dr.

Brad (30m 32s):

Atia has it in his bestselling book and every, everyone's talking about Zone two this and Zone two that, and I'm sitting here raising my hand in the, in the crowd saying, what about Zone one? I mean, we gotta give Zone one some more love. And that's a walk around the block with the dog or a hike on the weekend where you're hiking with the new date you just met online and you're going way slower than you usually do. And you're totally good with it because you're having a good time talking and your heart rate's down in a very comfortable Fat burning Zone that's not gonna tax you, it's not gonna spike stress hormones in the bloodstream and it's not going to, you know, compromise your development when you put in a, a more difficult workout the next day.

Brian (31m 16s):

Love it. And getting back to what I was really gonna ask is, yeah, you, you've been in the health business for a long time, business is a runner, And, now you're a podcast host, author, you know, you have a great protein out there, you got a nut butter. But either way, I wanted to ask you, the main question was, and you can tell me, let's say three, we could start with three things that you have changed your mind on, on let's just say in health and wellness in general, from back when you were, you know, started out till now, what have you changed your mind on?

Brad (31m 52s):

This is great. I I think I'm gonna have six by the time we're done. Some of 'em we've already touched on. One of 'em is this concept of crushing workouts and Right. you know, I thought that in order to beat the guy who was still up in front of me on the road by one minute in a two hour race, I thought it was just, okay, push myself a little harder at the next few workouts and, and dig deeper when I'm, I'm running up the steep hill. But in reality it's, you know, being patient developing really carefully, intelligently and then laying it out there and you're gonna have your day if you train carefully and appropriately.

Brad (32m 32s):

And then as a, as a side note, there's a lot of genetics involved in professional sports and at any level. So if we look at the New York City Marathon, they had 51,700 finishers this year, one of the biggest races of all time. And we're standing at the finish line, starting with the first guy coming in at 2 0 4, and we stay there for the next several hours until we see the people coming in at six and seven hours. Where do you fall in the pack? A lot of that is determinant by your genetics. There's also a lot by your training. But like the guys who are running two 30 versus the guys who are running three, the guy's running three 30 and the guy's running four.

Brad (33m 20s):

Everyone's enjoying themselves hopefully, but you're gonna try to do the best you can and be content and satisfied with wherever you finish. And I mentioned my career highlights. I was ranked number three in the world. And at that time, you know, I would sometimes dream, maybe I could make it to number one and beat the guys who are, you know, still superior to me. And then I'd go and train with them a little bit. I'd realize that wasn't really my goal. So looking in the mirror and saying, no, what Brad Kearns wants to do is he wants to do it his way. I want to enjoy myself. I wanna lead a somewhat balanced lifestyle. It's not win or die for me. And there's guys that I'm competing with that are one step up from that rung saying, yeah, it's pretty much win or die for me.

Brad (34m 6s):

And I don't give a f about anything else. And I, I give these guys a lot of credit. We, we've celebrated the competitive intensity of Kobe Bryant and Michael Jordan and all this, but you don't really wanna switch places with guys like that because they're consumed and tormented by their abso absolute desperate necessity to win. And I thought there was a better way and a more nuanced way in a way that I can inspire and motivate others along the way rather than being this focused, arrogant, egotistical, asshole, number one athlete. And, you know, that was what my commitment was and I, I don't think it slowed me down, but there's also that genetic component where it's like, you know, you're probably doing the best you can and why don't you have a smile and be happy and be satisfied with your own personal best.

Brian (34m 56s):

Okay, so number, number one. Yeah.

Brad (34m 59s):

Yeah. That was number that was, you know, number one is crushing workouts and, and punishing yourself in the interest of getting better. Yeah. Okay.

Brian (35m 6s):

And then what, what that, what else have you changed your mind

Brad (35m 9s):

On? Well, I guess we've talked about this so we can go quickly through these. 'cause we've talked about the reevaluation of what I'll say, quote unquote Restrictive diets. So restricting carbohydrates, restricting time periods, restricting other macronutrients, restricting calories for a healthy, fit, energetic person. I don't see the rationale. I think it piles on too much stress onto an already chronically stressful life. So when you're doing your workouts and then you're going home and you're preparing a keto meal in the name of stimulating autophagy, or you're waiting until 12 noon to eat your first meal because you wanna have a longer a, a a shorter time window because you get all these anti-inflammatory immune boosting and autophagy benefits.

Brad (35m 60s):

The science and the research is all there. And I don't retract anything that Mark Sisson and I have written in our books like the Keto Reset Diet, where we present how to do keto the right way. But in, in my personal example, I am obsessed with performance and recovery as an athlete. And the science is clear on this matter that the single best intervention ever discovered for longevity is fitness and quote from Peter Attia, nothing else even comes close. Peter also adds that he used to think it was diet and then he changed his mind in light of the emerging research that if you stay fit and if you maintain functional muscle Mass and cardiovascular conditioning throughout life, you are going to sail past the disease risk factors that are getting us in, in droves as as the norm today.

Brad (36m 50s):

And you're gonna have the best chance at leading a long, healthy, happy, active life. So today my new mantra for the rest of my life is perform, recover, perform, recover. And that is my total focus. And I want all my, almost all of my stress capacity to go to difficult, challenging workouts and recovery from those workouts. So getting back to the topic, do I need to throw in fasting or carb restriction in the name of becoming a healthier person? I don't think so. I think it's better to allocate those energetic resources and those stress hormones to the workouts and then instead strive for maximum cellular energy status at all times.

Brad (37m 40s):

So I'm gonna finish my sprint workout this morning, come right home and prepare a recovery smoothie with the awesome B Rad whe protein super fuel. Thanks for the commercial And. now back to the show. And I'm also not going to restrict my eating times except for, you know, not try not to eat much after dark and I'm, I'm still in a 12 hour eating window, right? Or whatever that is. So that's a, a recalibration from trying to figure out this winning strategy of, yeah, well I fast a few days and then, you know, another day I, I do a long workout and then I'm, you know, I do these keto cycles. These are tools that are highly effective for people that need to lose excess body Fat and correct their adverse blood values.

Brad (38m 26s):

So if you are at or near your ideal body composition and you have good blood work, you don't have disease risk factors. I don't see the rationale for restricting diet. However, what we all desperately need to do better is restrict our intake of processed foods. And so when you title your show, eat clean, if, if you're not doing that, people, you might as well not listen to any other show until you clear your cupboards from the crap, because then you don't even have a fighting chance of metabolic health until you clean up your diet. So I'm in favor of, you know, eating to your heart's content of natural, nutritious, wholesome foods that are easy to digest.

Brad (39m 9s):

So that's a little plug for the carnivore and the great guests you've had talking about how some of these plant foods that are lauded as plant as nutritional superstars might be difficult to digest for certain people. And so I want easy to digest nutrient-dense foods to my heart's content. And guess what's gonna happen if you eat, if you avoid processed foods, eat nutritious foods, your appetite and satiety mechanisms are gonna guide you perfectly to an optimal amount of caloric intake. And then we're gonna honor the recommendation from Dr. Tommy Wood, one of the smartest guys in the space and super fit himself and active and energetic. He says he counsels his active fit clients to eat as much nutritious food as possible until they gain a pound of Fat.

Brad (39m 54s):

And then you dial it back a little bit and that's when you know you're optimal. It's not when you're goofing around with a tighter eating window or tracking your macros and trying to get your carbs from 100 to 50, it's finding as much nutritious food that, that you need and that you're, you desire to eat and that will, you know, carry you to good performance and recovery. And oh by the way, there are almost zero examples of Restrictive eating strategies amongst elite athletes across all sport. That's from Lindsay Berra, she's the host of Podcasts where she interviews athletes about their eating habits. Yeah. and we just don't see it.

Brad (40m 34s):

We don't

Brian (40m 35s):

See it, it on your podcast, right?

Brad (40m 36s):

That's you daughter. Oh wait a second, Brad and Brian, what about all the guys on game changers? Well that thing's been torched by experts like Chris Kresser where some of these guys were saying they felt great on vegan diet, but then they switched to a more, you know, wholesome, nutritious diet. Some of them had career ending injuries and all this kind of thing. So it's suffice to say that when you're looking at your NFL game on the weekend or you're watching an NBA game or you're watching the Olympics, these athletes are fueling themselves, you know, going for full sail your energy status. I will say that some of them could deserve to, you know, clean up their diet a bit, but they're not fasting until noon, I promise you that.

Brian (41m 17s):

A lot of points there. And I, I mean, I agree with, with that, obviously a lot of it I will say that, you know, I, I got into the game of fasting, I thought it was intriguing, something that like, I just wanted to experiment for myself. And so if you've never really done any type of fasting, I I do say like it's, it's worth trying a little bit. 'cause it does give you the mental wherewithal and to understand sort of like what is true hunger And what isn't, you know, because I think we're in a society where we most people aren't in that top echelon of athletes and yeah, top a athletes or, or bodybuilders or whatever where they can sort of almost do whatever and that they'll be All, right, to some degree.

Brian (42m 7s):

But you talk about over Restrictive. Yes, I think you can take fasting too far. I will say that, like you said briefly is I like sort of this, I i i, I don't know if anyone else has coined this term, but the bumper approach of fasting where you're, you're giving yourself buffers on each side of the, the start of the day and the end of the day where you're not necessarily getting up right away and eating right, you know, stuffing your face right away. You're giving it a little bit of time and then to the end of the day, giving yourself some time as well. And I think for some people it gives them boundaries around their day. So I agree. I think like I was somewhat obsessive about like my time periods of fasting and it can be a little bit, I don't know it can you, you could become over, I'm not trying to think of the word, but like you could o over zealous on, on trying to, to fit your windows.

Brian (43m 0s):

Oh, I gotta finish by this second. you know, I don't think you need to be obsessive about it. But. it can give you boundaries. And you talk about process versus non-pro non-processed. I actually did a micro podcast a few weeks ago and it was a one month study. I won't go into a ton of detail. But, it was interesting. It took subjects and they followed an ultrapro diet for two weeks and then a non-processed diet for another two weeks. And the menu sort of rotated on a seven day schedule and they were all matched across the diets for total calories, energy density, macronutrients, fiber, sugar, sodium. But these diets were widely differing as far as like what was what was in 'em, right?

Brian (43m 42s):

So you got processed foods, there was obviously less fiber involved ultra processed versus the, versus the unprocessed version And. what happened was the people that ate the, the unprocessed ver or I'm sorry, the processed version, ate 500 calories more a day compared to the unprocessed So. They, they ended up gaining weight on a highly processed diet because what they were eating was not satisfying them. And they, and they, and then, and they ended up eating more per day, which in, in the long haul, you know, calories do play a role. They're not everything, but they ended up putting on weight body Fat, Mass because of that.

Brian (44m 24s):

So yeah, just to go off your point, so I, I think, I think that like, you know, just to summit, like fasting is a tool, it can be overdone and I was overdoing it probably for a while now I've added in more food into my diet. But I think, yeah, I think like the takeaway Yeah, yeah, go ahead.

Brad (44m 41s):

You're a, you're an orange strap guy man. So, so get off it for a second. you know, you, you,

Brian (44m 46s):

Well people don't know what that is, but, but,

Brad (44m 48s):

But he's, he's stretching the, the, the, the super incredibly difficult stretch band on the X three bar. So I should follow up my, my my, my blather there saying that, you know, 96% of the people I know would probably benefit from some fasting, a keto exercise to improve metabolic flexibility and, and playing around with the various ways that we can restrict our unfettered access to indulgent foods, which is what we have today. So anything will work anything wait until 12 to, to, to eat your breakfast because then you're gonna eat fewer calories over the course of the day.

Brad (45m 31s):

Peter t have said this too, like the time restricted feeding has no inherent benefit besides a default restriction of calories because you have less time to eat calories. So it's not like the body works better because you give your digestive system a break from 8:00 AM to 12 noon. That's been refuted by science, except when you have a shitty breakfast and you feel better fasting until noon. Well let's take a look at your breakfast. Jay Feldman said that on my show. He is like, if you claim to feel better skipping breakfast, let's take a look at that nasty ass breakfast that you're having every day. And that's why you're feeling better. But if you can wake up And, you know, my transition to, to answer the question like things I've changed my mind about, I typically wouldn't eat much food in the morning hours.

Brad (46m 16s):

And then I have a big meal in the midday Now I get up and I deliberately chow a huge bowl of fresh fruit and a very robust high protein super fuel smoothie with a bunch of other stuff thrown in there. So I'm starting my day, of course I work out before that, but I'm starting the rest of the day fully fueled rather than mixing in the, the concurrent Stressors of a workout and fasting after the workout.

Brian (46m 46s):

Yeah, and that's a good point. And I will just say that I think that if you are gonna maybe skip a meal or maybe have a lighter meal, I think you're probably better off having that lighter meal later in the day. 'cause they, they're, you know, they have shown that you are more insulin sensitive early on and you know, early on in the day. So also too, Dr. Don Lehman had talked about it on my podcast is prioritizing protein, especially early on in the day, can help sort of create a cascade of events within, you know, just obviously, you know, meeting your protein requirements first and foremost, which most people don't. I I know, I know I wasn't for a while when I was fasting and I think a lot of people undereat that nut macronutrient.

Brian (47m 29s):

We know that is that it's fairly satiating two e protein. So I think, you know, yeah, I'm, I'm, I'm, you know, I think there is no perfect window. And like you said, if, if you're, if you're an athlete, you probably don't need much of a window, but for some people they might need a little bit of a window because it, it, it sort of guides them and it, and it creates boundaries throughout the day, right? For eating.

Brad (47m 50s):

Yeah, it's tough. It's a battle. and we, we haven't even, neither of us are experts on emotional attachments to eating and eating disorders, but there's a lot of things that we can do to clean up our act in terms of our behavior patterns, our food choices and all that. And there's a zillion trillion great books about it. One of them is a keto reset diet where it's like, if you can go through this six weeks exercise to teach your body to burn Fat really efficiently and also manufacture ketones in place of glucose, you're gonna be better off for it and more metabolically flexible. But let's, let's aspire for all of us to get more active, get moving more, do more, you know, general everyday movement.

Brad (48m 31s):

And maybe that'll even, you know, in increase your appetite for nutritious foods and become a, you know, a a clean burning, active energetic machine. So it's sort of like this eat more, move more. One of my readers coined that in an email. I'm like, that's brilliant. It's the eat more move more approach to longevity. Yeah. Anyone wanna, anyone wanna battle that you get that mofo on your show next week? And if you're telling me that if you, you know, just shut down your don't, don't exercise much and also don't eat much and you'll live to a hundred. I'm gonna say, first of all, no thank you because I enjoy eating and exercising and then second of all I'm gonna say, you're, you're flat out wrong, man.

Brad (49m 11s):

We're energetic beings and we need fuel and energy and we need to put it to good use instead of sit on our butt all day. Yeah,

Brian (49m 19s):

And I'll just add one more thing and we can move on. The one thing that doing fasting can help individuals with is if they're having some gut issues and the, the foods that we're eating that were, that they were eating before they started doing some type of fasting, it was causing them issues. and we know that there's plenty of gut Stressors that individuals, you know, just even just modern wheat and things like that. Yeah. Or you know, lectins and things like that that are in foods. And sometimes when people do start fasting, they start feeling really good because they're eliminating a lot of these gut Stressors that they were consuming on a daily basis. So, yeah,

Brad (49m 56s):

Good point. Yeah.

Brian (49m 58s):

Okay. So let, what's one other one that you've changed your mind

Brad (50m 4s):

That's two. you know, we've been talking about performing and Recoveryand d and allocating my stress resources toward ambitious workouts. Of course I have to allocate a little slice of that pie to lawsuits when the insurance company rips me off and traffic jams and things that we face in life, right? But I want to allocate most of those stress resources to the thing that's gonna gimme the best return on investment. So where does the other stuff fall in? Like being a devoted cold plunge enthusiast for many years and a devoted enthusiast to fasting for many years. How about sauna? How about all these other ways that we can create Hormetic Stressors as they're known?

Brad (50m 49s):

But if you put 'em all together and stack 'em up on one side of the scale, we wanna make sure that the scales of justice are balanced where we have rest recovery restoration. So with my cold plunge practice specifically what I've done is I've toned down my incredibly intense devotion and the need to go every single day and see how adapted I can get to go from three minutes to four minutes to five minutes to six minutes at 38 degree Fahrenheit was my, my top performance when I'm trying to show off and put a, put a video up on social media or something. So Now I enjoy the practice in a more casual manner for a much shorter duration.

Brad (51m 29s):

I, I oftentimes just put my legs in after workouts and not my whole body. So I deliberately don't do a therapeutic cold exposure session like I would do independently from workout because I already stress myself at the running track. So I'm just toning down this, this concept of throwing in as many Hormetic Stressors as you can because what doesn't kill you make you stronger. Jay Felman has two great articles on his website about hormesis. You can easily search for those or if you wanna put 'em in the Links and he says, wait, we also have to remember that quote, the effects of stress are cumulative. So one cold plunge, hey, spike in norepinephrine and dopamine sustained, lasting for an hour at 200, 300% baseline so you feel alert, energized, fantastic anti-inflammatory immune boosting all these benefits.

Brad (52m 21s):

But let's talk in 27 years after I've done 4,893 cold plunges. Is this stuff going to wear out the poor old man that keeps doing it? That's arguably what we're looking at here. Same with fasting, where, you know, people are touting the one meal a day strategy because they've cleaned up their gut health, they've lost weight. It's fantastic, it's wonderful. But let's talk to all the od people after 20 freaking years of only eating one meal a day and see how you're doing with your protein requirements, whether you're canalizing, LEAN, Muscle tissue from the hours of 8:00 AM until 3:00 PM when you stuff your face with whatever meal that is.

Brian (53m 3s):

Okay. So you've changed your mind on, you know, these Hormetic Stressors that are stacked upon each other that could cause too much stress because they all go into the same stress bucket, whether it's cold plunging, or, you know, someone cuts you off when you're driving and, or you're, you know, your, your work or whatever's happening that's stressing you out. So, right. I think this is something to pay attention to. It's something that I'm been more vigilant about is because I do have a coal plunge that's about 50 yards behind me, whatever, 40, 30 yards behind me that I could use all the time. It's interesting, I had a buddy who, who got the same coal plunge that I got, and he's like way into it, and he sends me a text about like how many times and this and that, and he's going in it like every day.

Brian (53m 47s):

And I just said to him, I said, you know, I would just, you know, keep an eye on that, not overdo it, it is a stressor. I think he was going like six days a week. Like for me, I typically, it's, it's more of like a feeling. I, I, I don't go in the cold plunge on a res on a day of Resistance training because there, there has been some studies showing that, you know, when you do Resistance training, you're causing this inflammatory response in the body. And so if you're gonna go into a cold plunge after you do a lift, you're sort of refuting what just happened or you're, you're, you're, you're, you're not allowing yourself to sort of recover and rebuild because then you're going into this anti-inflammatory state when you're in the cold plunge, if that makes sense for people.

Brian (54m 31s):

So I actually do my cold plunging on my day, my off days if I'm gonna do 'em. You could do 'em if you go for a run. I'm just talking about for Resistance training. You don't really want it to, to do a lift and then go into a plunge. So anyways, that's how I sort of look at them. And, and like you said, it's just something you wanna sort of, you know, I'm sure there's individuals who can handle more stress than others, right. But like, if, if you don't, yeah. Anyways, it's just, yeah, I, so you've changed your mind on that, which is, you

Brad (55m 0s):

Know, well, it's just, if you're not doing much and you're a commuter and you're sitting in front of a screen for eight hours a day, man, I would say throw all that stuff on, you know, like I'm, I'm hanging out with my buddies at the beach and I'm like, come on, let's go do a, let's go do an ocean plunge. Oh no, it's too cold right now. You've been sitting on your ass all day in, in a working envi Sure. Office environment. Let's get the body some action, man. So whatever it takes, and that's hot sauna, cold plunge. These things are super health boosting, especially the sauna research where they have an increase in life expectancy. So, we can't wither from lack of interesting stimulus to the organism, but I am advocating that your best return on investment is gonna be from actual exercise and movement.

Brad (55m 42s):

And then you can, you know, sprinkle in these other things to be as badass as possible. For sure.

Brian (55m 49s):

Yeah. I mean, I just did a micro podcast on infrared saunas, and the one thing I thought that was really interesting about it is it creates, it's, it's this passive cardio activity, okay. That the sauna session stimulates this circulation. Similar to exercise, giving you like another tool right. For yourself to use as almost, you know, like a way of exercising, but without the physical demands of it tech typically, right? It's,

Brad (56m 18s):

It's literally a cardiovascular workout.

Brian (56m 21s):

Right. And not to say that that should be your only thing, but you know, let's just say you're injured or you've had a long week, you weren't able to work out, but you know, you do, you go for a couple saunas sessions. Well, you know, it's, it's sort of a way to mimic exercising without the physical demands. So, pretty cool. Yeah, I was reading a bit about that. Okay, let's do one more and then we'll, we'll call it a day. What's, is there one more thing you wanted to touch on that you've changed your mind on over the years?

Brad (56m 48s):

Yeah, I mean, I've spent my most of my life as a endurance athlete, not in recent years, but, you know, for decades, the start of my day was to take my dog out for a a 30 or 40 or 20 minute steady state, low intensity cardiovascular run. Okay. And Now I realize that there's really no justification for doing that. The fitness benefits are minimal in comparison to the, you know, the, the big picture, the big ticket items like Resistance training and explosive sprinting and any type of explosive exercise. These are the things that are gonna get you the most return for your longevity and overall health and vitality and come with less risk than steady state cardio, which has tremendous risk factors when you overdo it.

Brad (57m 40s):

And the problem with this widespread obsession with Zone two is that it's mostly Zone 2.5 or 2.7, and people are thinking that they're doing Zone two comfortably paced Fat burning emphasis. And they're not, they're going too hard because of lack of knowledge, lack of awareness, poor calculations, got the wrong information. But your Fat max heart rate, or your Zone two limit is extremely comfortable. It's so comfortable and so nons strenuous that it doesn't really feel like a workout. And so when I go into a busy gym and look at the people on the stair machines and the, the, the ellipticals and the treadmills with their red face and their panting, they're way beyond what is an appropriate aerobic training stimulation.

Brad (58m 34s):

And they're into what Marxists and is called chronic cardio, where they're producing too many stress hormones in a chronic manner, and they're gonna suffer from breakdown, burnout, illness and injury, and the running population of serious runners. The stats are so disturbing that we really need to wake up and have a widespread commitment to slowing down to get the proper workout stimulation. So emphasizing true Zone one and Zone two cardio, which means you're living an active, energetic life. If you wanna do it with minimal risk, you walk because walking is low impact. It doesn't have all those problems with, you know, going out for steady state cardio running and getting injured and getting sick and getting tired and burnt out.

Brad (59m 18s):

And also with the most prominent goal of the fitness population being to reduce excess body Fat walking is going to help you drop excess body Fat more than steady state running at a higher pace. Because what happens when you push the body up into those slightly elevated glucose burning zones is you increase your appetite. And it might happen 12 hours later where you're hitting the pint to Ben and Jerry's because you ran six in the morning with your friend at the park and your friend's faster than you. And this has been a pattern that's been going on for the entire duration of the running boom, six decades. And people are still widely struggling with excess body Fat, despite a sincere commitment to putting in a lot of miles every week running.

Brad (1h 0m 3s):

And if they just slow down and sprinkled in the, the proper biggest payoff workouts, which are Resistance training where you're putting the muscles under load and explosive all out sprinting doesn't have to be high impact. It could be on the stationary bike, it could be on the versa climber, it could be on kettlebell swings for 10 seconds on and one or two minutes off. That's the stuff that will keep you active, energetic, and muscular, and keeping the body Fat off rather than the jogging or the using the cardio machines at slightly to significantly elevated heart rates.

Brian (1h 0m 41s):

Okay. So your point is, if you, if you have 20, 30 minutes, instead of doing some type of steady stay cardio, you're best off doing some type of Resistance training. If you, if you're gonna

Brad (1h 0m 52s):

Do well, I mean, you're better off doing all of it, right? So if you have, if you have, you know, we wanna hit that cardio objective in life because we don't move enough now, but the, the best way to do it is walk the dog for seven minutes in the morning, walk the dog for seven minutes in the evening, once a week on the weekend. If you want to go for a run in the park or go for a hike, that's great. And then we also have those minimum, you know, minimum necessary dose of strength training where you gotta put your muscles under Resistance load a couple times a week, or you're gonna get old and, and hunched over and frail and you're gonna fall. So it's, it's really simple. It's not time consuming, but we have to hit the checkpoints. We can't just think that we're gonna run 40 miles a week to, to longevity when, when, when the truth is you're gonna run to an early grave in many ways.

Brian (1h 1m 43s):

And I'll just add one more thing on that. I always if would you rather, I mean, not at that, it's always a vanity thing, but would you rather look like a sprinter or, or the p the guys that are running these, you know, marathons or ultra marathons that look like, like if a big gust of wind comes, they're done. you know, so I mean, there

Brad (1h 2m 3s):

Sprinters, the way they

Brian (1h 2m 4s):

Look are unbelievable. Yeah. There

Brad (1h 2m 6s):

Are no Fat sprinters there, there are none

Brian (1h 2m 10s):


Brad (1h 2m 11s):

Now, if you look at the marathon population, there was a study at the Cape Town Marathon, South Africa, 30% of the entrance had a BMI body composition outside the healthy range. So 30% of the runners were Fat and for the World Health Organization for

Brian (1h 2m 29s):

The marathon

Brad (1h 2m 29s):

Runners or for the marathon entrance entrance, 30% World Health Organization statistics says 30% of the global population is overweight or obese. And so when you can't tell the difference between a spectator and a marathon runner, we have a problem with the, the sport and the way it's approached. And I don't mean to offend anybody here because there's all kinds of things in the background. People are doing the best they can. Anyone who's out there exercising is, you know, vastly superior to someone who doesn't, you know, disregards the human body and just sits around all day. But if we just slow down, things will feel so much better. And if you slow down, you'll have energy to get into your home basement facility and pull the X three bar a few times or get on this stationary bike.

Brad (1h 3m 16s):

I have one of those Carroll bikes where it has an eight minute workout involving a couple sprints or more than that. But you sprint all out and you get a tremendous fitness response in the muscles, in the cardiovascular system in a fraction of the time that jogging an hour or climbing the stairs for an hour in the gym turns you into.

Brian (1h 3m 36s):

Yeah. I mean, yeah, don't get me wrong, I mean, doing something is better than nothing. I mean, yes, you can overdo any of these and, but like, yes. I mean, I'd rather look like a sprinter than a marathon runner. And you can still do some, some type of cardiovascular. I don't know, for me, like I use a rogue echo bike. I'm a, I could be on and off that thing in like five to eight minutes. Oh yeah.

Brad (1h 3m 58s):


Brian (1h 3m 59s):

Yeah. And, and be Oh yeah. And yeah, and be done fantastic. And tax myself. But, you know, you wanna obviously use that sparingly. I don't do it like every a day or every other day. you know, maybe, maybe once or twice a week of doing something like that. 'cause that bike is, you know, the real deal. Yeah.

Brad (1h 4m 15s):

But you know, any person in an office environment can push that chair back and do a set of 20 deep squats right now. Sure. To break up the stillness and the, the change in hormonal and metabolic function that happens when you're still even for short periods of time. And these can, when you sprinkle 'em in, I call 'em micro workouts, you know, over the course of a year, if you hit that pull up bar that's under the doorway a couple, few times a week for five reps, you know Yeah. We're talking about Good point. We're talking about 750 pull-ups over the course of the year just because you walked through the doorway and you said, okay, I'll, I'll take 12 seconds of my busy day or 30 seconds. And so that's the part where we need to change the mentality from struggle, suffer for an hour long cardio session, go home, have been in Jerry's 12 hours later to a oriented lifestyle where we can sprinkle in these short bursts of explosive effort.

Brad (1h 5m 12s):

You can pull the stretch cords. You can, you can do one set of X three bar that takes 30 seconds and then go about your busy day.

Brian (1h 5m 18s):

Yeah. Micro workouts, sprinkle 'em in consistency over perfection. Like that Nice All, right, like that All. right. All. right Brad. Well this was great. We could probably go for a long time, but I appreciate you coming on the podcast. The b check out Brad, he's got the B Rad podcast, which I love. I listen to your podcast all the time, and I know you have tell, tell us a little, you got, you got a whey protein, right, which I love has creatine in it. I, and I've had it and it tastes great. What else? Anything else?

Brad (1h 5m 51s):

Oh my goodness. If you visit Brad Kearns dot com, you could see these nutrition products that I, I have going, I'm, I'm trying to make the very best, highest quality protein out there. And we're, we're coming up with some new products shortly. The podcast is a great way to connect. Send me an email. We love to answer and connect with everybody, and we're all, we're all in this together. And the more awareness we can get and, you know, take these, take these small baby steps every day, they, they really add up over time.

Brian (1h 6m 20s):

Yeah. So check, check 'em out. I'll put a link in the show notes, Brad Kearns dot com. You can find everything you need. So thanks Brad, for coming on. Thank

Brad (1h 6m 28s):


Brian (1h 6m 31s):

Thanks for listening to the Get, Lean Eat Clean Podcast. I understand there are millions of other Podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes@briangrin.com for everything that was mentioned, In, this episode. Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again, and have a great day.

Brad Kearns

Brad Kearns, 58, is a New York Times bestselling author, Guinness World Record setting professional Speedgolfer, #1 USA-ranked Masters age 55-59 track&field high jumper in 2020, and former national champion and #3 world-ranked professional triathlete.

He has written twenty books on diet, health, peak performance, and ancestral living, and is a popular speaker, retreat host, and face of the Primal Blueprint online multimedia educational courses. In 2017, The Keto Reset Diet became a New York Times bestseller, and briefly ranked as the #1 overall bestselling book on amazon.com.

Brad hosts the B.rad podcast, covering healthy living, peak performance, and personal growth with his carefree style and lively sense of humor. He promotes the idea of pursuing peak performance with passion throughout life. The podcast features a mix of interviews with world-leading experts and brief “Breather” shows from Brad with practical tips and strategies.

Brad’s signature morning regimen is a challenging flexibility/mobility/core and leg strengthening routine, followed by a cold plunge in Lake Tahoe to build focus, discipline and a natural hormonal boost.

Brad has two children, Jack and Maria. He is married to Elizabeth and they live in Lake Tahoe, Nevada.


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