Primal Endurance Podcast

In part six of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we focus on the category of strength training and sprinting—an area many devoted athletes tend to fall short in, despite their importance and effectiveness, as they can deliver tremendous performance improvement in a relatively short time—if done properly.

But when you disregard them, this leaves a lot of potential on the table. There are many reasons athletes end up avoiding strength training and sprinting (which I will cover in this episode), but part of honoring the Primal Endurance approach is including these complimentary workouts and improving your aerobic function—and this episode will reveal how you can do that most effectively.

TIMESTAMPS:

Strength training and sprinting will be covered in the “need to know” podcast.
This is where a lot of devoted endurance athletes fall short and don't integrate these important types of workouts into their pattern. [00:25]

Improving your aerobic function will give you the most bang for your buck. [02:23]

Your body is forced to recruit the oxidative fast twitch muscle fibers.  There are two types of these muscle fibers. One type is for explosive behaviors and the other more for longer duration.  [05:42]

Doing some core work in the gym is important.  If your core becomes fatigued when you are racing, you start to exhibit poor posture, your stride length shortens and you start to get tensions and aches in your lower back.  [08:32]

Strength training can help athletes identify functional weaknesses. [10:57]

Many endurance athletes err by conducting what is called blended workouts. [13:01]

Endurance athletes with excellent cardiovascular endurance should focus on brief high intensity strength training sessions that increase raw strength and explosiveness. [16:39]

An extensive rest is appropriate and necessary to be explosive during the workout. [21:38]

Focus on brief high intensity sessions maintaining excellent technique. Strength declines more steeply than endurance with aging. Muscle strength correlates with healthy organ function. [22:41]

Primal essential movements represent a safe, simple effective, full-body workout sequence. [26:01]

Maximum sustained power training represents a cutting-edge strategy to improve absolute power and explosiveness. [28:07]

Get good at sprinting, and you get good at everything. Also helps with anti-aging. [31:36]

One of the most important benefits of sprinting is how it cuts you up like nothing else. [34:56]

A huge element of successful sprinting is you go there with a sprinter’s mindset that you are there to deliver. Use a consistent quality of similar time and perceived effort with sprinting workout. [38:41]

Sprinting in a pre-fatigued state is harmful for muscles and the central nervous system. [39:57]

A proper warmup entails dynamic movements that elevate your body temperature and lubricate your joints. Afterwards get a deliberate cool down. [42:01]

Running is the best sprinting choice because of the benefits of weight-bearing intense activity. [43:23]

The rest interval between sprints should be sufficient to ensure that respiration returns to near normal, muscles feel reinvigorated and mental energy is refreshed. [45:10]

LINKS:

• PrimalEndrance.fit
• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page
• Podcast with Robb Wolf
• Podcast with Cynthia Monteleone
• Brad’s video on proper skipping form

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

If you want to learn from the best, you can’t get any better than Eliud Kipchoge.

In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. I talk about how Eliud balances consistency and discipline with consciously trying to never exceed 80% of his capacity during training, because his goal is to save his energy for races instead.

As you’ll hear, Kipchoge rarely exceeds the MAF pace formulated by Dr. Phil Maffetone, who actually predicted that Kipchoge would become the greatest marathoner in history by training easier than other elite marathoners. Tune in to hear me break down how he trains, runs 110-120 miles a week with discipline and joy, and never gets sick or injured. There is a lot to gain from emulating Eliud’s sensible approach, especially when you consider that the cover of the book Primal Endurance says: “Slow down to go faster.” This episode will teach you how to actually do that.

TIMESTAMPS:

Eluid Kipchoge broke the marathon record by running under two hours. [00:24]

Kipchoge’s training principles are unique. [02:14]

Marathon running has become so popular that it enables us ordinary runners to learn lessons about our own capacity. [05:39]

The doping problem is still out there, but efforts are being made to handle it. [09:50]

Kipchoge never goes over the edge of breakdown but he works hard and consistently. HJe doesn’t exceed his MAF heartrate. [12:53]

The state of organized running in America, especially for youth, is disastrous. The abuse of young runners must stop. [25:40]

Some interesting quotes from Kipchoge are below: [29:28]

Motivation plus discipline equals consistency. Learn to embrace this mindset of slow pace and relaxed training. [30:30]

QUOTES from Kipchoge:

• “Only the disciplined ones in life are free.”
• “If you are undisciplined, you are a slave to your moods and your passions.”
• “It's not about the legs, it's about the heart and mind.”
• “The best time to plant a tree was 25 years ago.  The second best time to plant a tree is today.”

LINKS:

• PrimalEndrance.fit
• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page
• Ready to Run
• Seven Habits of Highly Effective People
• A case for Eliud Kipchoge (Magness)
• Fartlek Run
• NY Times: Kipchoge is greatest marathoner ever

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

In this rebroadcast episode I catch up with the legendary Dave Scott, 6-time Hawaii Ironman world champion and respected coach of both elite professional and amateur multisport enthusiasts.

Dave brings his knowledge of the science of nutrition and exercise physiology to give you incredible insights into cutting-edge science and the competitive mindset of a champion athlete. You’ll hear Dave describe his transition from being a major high-carb pioneer back in the 80’s to his current support of primal/paleo/ketogenic eating patterns. You will learn about the science behind keto and the protective health and heart benefits the keto diet offers that can help with potential damage caused by strenuous training. Dave also gives his opinion on the “intensity vs. volume” debate by describing why it’s such a mistake to go “kinda hard” on a regular basis and how this puts your health at serious risk.

Dave also shares his unique methods of introducing an assortment of distinct interval patterns that help to cleanse your cardiovascular system, which protects it from damage caused by excessive, “ kinda hard” endurance workouts, as well as why he advocates strength training year-round for endurance athletes.

LINKS:

• PrimalEndrance.fit
• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page
• DaveScottInc.com

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

Welcome to part 5 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery.

You can access the whole list by downloading a free eBook at PrimalEndurance.fit, and in this episode, I continue down the list by starting with #26 (carb dependency). I talk about the link between leaky gut and extreme endurance training, what happens to your body when you become highly carb-dependent, how the appetite-stimulating properties in processed foods actually cause you to eat a shocking amount of additional calories a day, how to make the transition away from carb dependency easier, how restrictive diets affect your body and performance, and much more! Thanks for listening and stay tuned for part 6.

LINKS:

• PrimalEndrance.fit
• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

In the final part of this three-part presentation on all aspects of overtraining, you will learn tips for returning to training with a refreshing new outlook and approach, how to heal, and how to ensure that this never happens again!

As you will hear, the key is adopting a new process—a fully intuitive approach. Yes, this entails “listening to your body” but it also means applying high-level reasoning and critical thinking to your training decisions. This includes being able to recognize when you occasionally need to back off—even when you’re feeling great—and learning how to emphasize recovery as the centerpiece of your training program, instead of letting it be an afterthought, (listen to my podcast with Joel Jamieson for more details).

An important element of this approach is minimizing chronic post-exercise muscle soreness, as this is a definite sign that you have been pushing beyond your current capabilities and/or have functional weaknesses and imbalances that can be addressed by adding new exercises to your regimen. You will also learn how to determine when it’s time to return to training when you are chomping at the bit and why you should stay away from establishing arbitrary timelines to what is a very delicate process—rejuvenating your mind and body after burnout.  

TIMESTAMPS:

Part one and part two covered stress response in the body and discussed the symptoms of over-reaching. [02:24]

A variation in beat-to-beat intervals is representative of being rested, having a strong cardiovascular system and a healthy sympathetic to parasympathetic balance. [04:13]

Don’t over-train. Use your motivation, discipline, resilience to make good decisions. [06:00

It takes many, many years of experience to learn the hard way about applying that intuition into your stress/rest balance of daily life. [08:44]

You may over-train and get exhausted.  The first step is psychological acceptance.  “Okay, I screwed up.” Then do not pinpoint an arbitrary time to return to action [09:36]

There may come a time when you have to reevaluate your goals.  You may learn it is time to give up and pursue other activities.  Your extra time can be devoted to extra sleep as a payback on the sleep debt you have accumulated over the past years.  [12:58]

Functional medicine is an avenue you might want to explore. [14:50]

Exercise can wait until you really are passionate about returning rather than getting back because you think you “should”.  When you do start out, do half effort.  [18:35]

The basic principles of the Primal Blueprint are: move frequently at a slow pace, lift heavy things and sprint once in a while. [20:19]

If you feel crappy after a “good” workout, you probably overdid it. Muscle soreness is a sign that you overdid it. [25:44]

The over-training pattern can truly be career ending and when you are a chronically overtrained athlete, you are shortening your lifespan. [29:46]

It is important to remember, if you are struggling, that the genetic differences we have are profound and some people can simply tolerate more stress than others. [36:10]

Just aspire to do your best. [39:52]

LINKS:

• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)
• Brad Kearns.com
• Brad’s Shopping page
• PrimalEndrance.fit
• Primal Health Coach.com
• Nourish Balance Thrive
• Podcast with Chris Kelly
• Big Book of Endurance Training
• Podcast with Craig Marker
• Podcast with Phil Maffetone
• The Primal Blueprint
• Podcast with Joel Jamieson
• Running on Empty
• One Running Shoe
• The Weight of Gold

QUOTES:

• "When you're deciding how to train, take what your body gives you each day and don't try to force more."

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

This episode was inspired by a quote I read in a New York Times article about Jakob Ingebrigtsen, who, at only 21 years old, is at the very top of the world.

This quote was one of the most impactful things I had ever heard about athletic training: “Jakob Ingebrigtsen estimates that he seldom pushes himself beyond 87% of his maximum effort in workouts. Yes, 87%, so he can preserve the best of himself on race day.” 

If you think 87% doesn’t sound like it would do that much, check out his races on YouTube and you will see how he shoots straight to the front and dares anyone to pass him—Jakob manages to wear out the greatest runners on the planet by using his strategic and very powerful running strategy at his preferred distance of 1,500 meters. This show will walk you through all of Jakob’s specific training methods, and I share how his methods were actually designed by his father and two brothers (who also are quite impressive champions themselves) to formulate this uniquely effective training program—one that is notably different from the traditional model that we’re all used to. 

TIMESTAMPS:

Jakob Ingebrigsten estimates that he seldom pushes himself beyond 87% of maximum effort in workouts. [00:24]

The Ingebrigsten team has very unique training strategies. Training at or even a bit below anaerobic threshold can be highly effective to teach your body to buffer lactate more effectively. [03:06]

The athletes are very careful to work at or below that threshold, knowing that there is an extreme cost to pay in terms of recovery when you go too hard. [07:30]

Jakob, at age 16, broke the four minutes mile. [09:18]

Most of us are working relatively too hard. [12:20]

Jakob rarely runs an individual workout for over one hour. [16:48]

Eluid Kipchoge has a similar protocol for training although his distances differ from Jakob’s. [20:42]

How can you apply this 87% idea to your own training? [29:52]

Be sure you end any type of vigorous or stressful session well under an hour. The brain does not have to be trained to suffer. [33:44]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• PrimalEndrance.fit
• Jakob Ingebrigsten on youtube
• Ingebrigsten Reality Show
• Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life.

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

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

See omnystudio.com/listener for privacy information.

Welcome to part two of this series on all aspects of overtraining.

In this episode, you will learn about an assortment of symptoms that will help you get better at identifying the tenuous state of overreaching, and you’ll also hear about the various symptoms that are indications to your body when it is in a state of overtraining/burnout. Finally, I present a strategy for effectively recovering from overtraining, including how to avoid it in the first place by making intuitive evaluations of your present condition and behavior patterns and then taking corrective action. 

TIMESTAMPS:

We have many chronic stressors in our every-day life, some of which we aren’t aware. [00:24]

One of the symptoms indicating you are overreaching and overtraining is your heart rate variability.  [03:48]

After an intense workout, it is time for some diaphragmatic or parasympathetic breathing. [05:17]

The MAF test is probably the most important indicator of you heart working best. [08:12]

Dysregulated energy in everyday life can be when you work out, feel fine, do some more workouts and then in the afternoon you start to drag. Then sometimes you get a second wind. [11:24]

Another signal that you may be overreaching is slight immune disturbances and inflammatory disturbances. [14:47]

Cramping, twitching and other hyper-movements are indications of overstimulation or imbalance in sympathetic function. [16:43]

The skin is really sensitive to stress. [17:28]

Frequent urination, especially at nighttime is a big deal. [18:03]

Decreased libido and erectile dysfunction can also indicate a problem even though you are performing well in workouts. [19:58]

Many elite female athletes are trading in reproductive fitness for performance. [20:54]

Next on the list of dangerous signs is insomnia. [22:51]

Dietary irregularities and digestive disturbances are a sign of overreaching. [23:52]

If you find your mood has changed to irritability, impatience, crankiness, it could be an indication of overtraining. [25:59]

The symptoms of burnout cannot be ignored.  Recognize these things in yourself and remedy them as soon as possible. [29:01]

The digestive system is particularly sensitive and vulnerable. [31:36]

Long COVID has been prevalent among endurance athletes. [36:35]

We always want to speak in terms of balance when it comes to stress and rest. [38:31]

If you are not getting joy and satisfaction from your activity, you could be in burnout. [43:52]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• PrimalEndrance.fit
• Overtraining, Part 1
• BradBeat HRV Tracker
• One Running Shoe
• Running on Empty
• C N S Tap Test
• Podcast with Joel Jamieson

See omnystudio.com/listener for privacy information.

I’m pleased to welcome to the show Shelby Houlian—one of the greatest female distance runners in the world.

She is an American record holder at 5000 meters, an 11 time US national champion, and an extraordinary competitor, so it’s going to be great to hear about her dedication, focus, and how she builds muscle mass. You will also hear about a highly-publicized and extremely dramatic setback she endured when she was hit with a doping violation—an ordeal that she has been forced to reckon with, and one that has made her grow tremendously as a person since this injustice has been heaped on her by the anti-doping authorities in global sports.

While we do acknowledge that we have had a massive problem in modern sports with doping and cheating, you will find out in this episode exactly why Shelby is such a unique case, and why she was someone who was a victim of a system, but not a cheater.

TIMESTAMPS:

Shelby Houlihan is a great athlete who, unfortunately, experienced a major setback in her career when accused of doping. [00:01]

By understanding Shelby’s ordeal, we hope to shed a light on the flaws in the system of the anti-doping establishment. [02:19]

Unfortunately, she bought a burrito. [07:02]

The public hates cheaters and Shelby has had to deal with the distrust in herself and others. [20:17]

She had little recourse in fighting to decrease her four-year ban. [29:10]

Is it possible that some of the members of the anti-doping establishment are in it for the wrong reasons?  [40:48]

Having to put her dreams aside, how is Shelby processing this setback? [43:24]

She felt empowered when she was able to say “They can’t take my love of running away from me.” [51:52]

Running by herself has been most difficult. [55:06]

She cannot officially train with other runners as part of her suspension. [01:01:13]

How clean is the world of sport these days? [01:05:12]

As an athlete ages, does the odometer theory come into play? [01:14:51]

How is Shelby supporting herself after spending money on attorneys and losing her sponsors. [01:20:00]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• Shelby Houlihan on YouTube
• Shelby Houlihan talking about her case
• PrimalEndrance.fit
• Shelby on Instagram

See omnystudio.com/listener for privacy information.

Welcome to a three-part presentation that walks you through every aspect of overtraining.

You will hear an overview of how the stress response occurs in the body, and how it affects it; as well as the ways that the nature and pacing of hectic, high stress modern life have resulted in a terrible disconnect from our human genetic expectations for health. You’ll also learn just how much our ruminating minds can actually contribute to burnout, just like stressful personal or work circumstances or overly-stressful training patterns. You’ll also hear about the state of “overreaching”—a precursor to overtraining where you are capable of peak performance, but running on borrowed time and headed straight for burnout. 

TIMESTAMPS:

In our athletic endeavors, it is easy to make both simple and complex mistakes that can set you back. [00:24]

If we think a negative or fearful thought, we can elicit a stress response in the body. Stimulus, perception, and response are the three aspects of stress. [01:27]

We don’t want to have a fight or flight response every single day. [03:28]

Our body always want to regulate itself. [07:19]

Too little stress is unhealthy and leads to boredom and malaise. [09:46]

Generally, our hunter gatherer ancestors lived a pretty sedate life compared to our modern hectic-paced life. [12:06]

Many people assume that they have balance in their life, however, trips to the gym for a hard workout is unable to diffuse the stress from your workday stresses. [15:04]

Be careful proudly pronouncing yourself as a Type A person.  That expression originated with people with elevated heart disease risk. [18:11]

Fasting is extremely stressful. Cold plunge overdone or staying in sauna too long are dangerous.  [20:10]

It has been cited that todays’ extreme elite athletes are working six times as hard as any type of ancestral experience causing many problems with digestive function and immune function. [25:34]

Fat is a clean burning fuel whereas carbohydrate is considered a dirty burning fuel. A chronically stressful lifestyle is directly associated with a carbohydrate dependency. [26:54]

What’s happening with burnout? It’s important to recognize that lifestyle itself causes some of the illness. [32:20]

Overreaching is that temporary high that’s afforded by the chronic overproduction of stress hormones in the bloodstream. [38:38]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• Podcast with Dr. Bruce Lipton
• Biology of Belief 
• Brad’s cold plunge video
• Primal Endurance
• Two Meals a Day
• One Running Shoe
• Running on Empty
• Paleo Thyroid Solution
• PrimalEndrance.fit

See omnystudio.com/listener for privacy information.

It was a pleasure to connect with the legendary author and investigative journalist David Epstein (who wrote one of my favorite books ever, The Sports Gene) for this episode!

Our conversation ranges from the validity of the 10,000 Hour Rule (you’ll hear David dispel the accuracy of the science behind the concept) to the role our genetics play in sports and performance to the concept of practice variability, and David also shares that he’s looking at writing a book on the specialization in youth sports. 

TIMESTAMPS:

David Epstein is an investigative journalist reporting many aspects in the sports world including the role of genetics in sports. [00:27]

If you spend 10,000 practice hours on something, can you become a master at it? [07:09]

There is a concept called practice variability which is not focusing on just one skill. [11:52]

Genetics plays a big role in high level athletics. Some people have a compulsive desire to train. [16:30]

Many people become afraid to go against the traditional approach to training. [27:16]

When we see these exceptional feats in sports, we assume it is their natural God-given gift that allows them this performance. Not so simple.  [29:37]

Usain Bolt’s training has been varied. There are no secrets or templates. [30:17]

Epstein, while investigating doping in the sports world, found he had to deal with much controversy. [38:28]

Dave is looking at writing a book on the specialization in youth sports. [46:21]

LINKS:

• Brad Kearns.com
• Brad’s Shopping page
• PrimalEndrance.fit
• The Sports Gene
• Range: Why Generalists Triumph in a Specialized World
• ProPublica
• DavidEpstein.com
• thompsonriverranch.com. 

See omnystudio.com/listener for privacy information.