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

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

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

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

 

TIMESTAMPS:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

• Earthen Hawaii

• IG @FastOver40 
• Nourish Balance Thrive
• Maui Nui Venison
• mam808.org

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I get into all these viral “every man should be able to…” fitness challenges you see on Instagram and YouTube—the ones with the deep-voice narrator rattling off random benchmarks that aren’t age-graded, aren’t grounded in any science, and somehow declare you “top 10% of health.”

I talk about why the subject is relevant, what these lists get wrong, and how to think more clearly about real fitness benchmarks—especially as we age. I share the simple 6%-per-decade decline metric from masters track, my own goals in the 400 meters and high jump, and the example my dad set as he gracefully slowed down from walking entire golf courses in his eighties to looping the backyard in his nineties. The big point: we all slow down, but we don’t have to fall apart.

From there, I take you through the real markers that matter for longevity and everyday vitality: walking as the centerpiece of aerobic conditioning, maintaining functional muscle strength to stave off sarcopenia and “opia,” and why explosive power—being able to save yourself from a misstep—is literally a one-rep-max that can determine your fate.

We get into the dangers of falling, the massive brain-health benefits seen in active seniors, why VO₂ max is just one slice of the picture, and why the best longevity challenge of all is simply doing something you love enough to keep doing it for life. I also make the case for the 400 meters as the ultimate full-body benchmark—an event that forces you to tap every major energy system and says way more about real-world fitness than shuffling through a half marathon or throwing around big weights.

If you want a clearer blueprint for staying strong, powerful, mobile, and fully alive deep into your later decades, this one pulls all the pieces together.

 

TIMESTAMPS:

Brad questions the validity of some fitness challenges on the internet. They should be age graded. [01:02]

The best longevity fitness challenge is doing something you personally enjoy doing and would like to continue doing for the rest of your life. [07:44]

There are important benchmarks in the areas of mobility and flexibility as well as strength, power, explosive power, as you age. [12:32]

In one study of seniors, it was found that the group who walked at least 4000 steps per day had bigger brains because of their walking habits. [16:47]

You have to preserve that functional muscle strength throughout life to avoid the single most prominent marker of accelerated aging, which is sarcopenia, age-related muscle loss. [18:49]

Running the 400 meter says volumes about your overall physical fitness and vitality. [21:49]

Jogging 2.0 on the YouTube channel shows a typical morning session for Brad. where he shows a variety of fitness drills. [30:24]

What is your mile time? Brad talks about a study that predicted longevity more accurately than blood work. [34:20]

There are many other benchmarks to measure your fitness. [36:29]

“Lift heavy things” means to engage in regular bouts of brief, explosive, high-intensity strength training. [38:22]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Outlive, by Peter Attia
• Jogging 2.0 video

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I talk about the modern tendency to obsess over “science says…” posts—like the viral claim that slapping your quadriceps ten times will wake up your motor cortex, spike your stretch reflex, and increase vertical jump by 18% and sprint speed by 12%.

I describe why these numbers raised my hackles, walk through the reality of neural activation and theatrics we see from athletes like Karsten Warholm and Noah Lyles, and explain why a 12% speed boost would mean my 60-year-old 400-meter time drops from 60 seconds to 53.8, which is royal screaming BS. You’ll hear reactions from world-class masters sprinters like Lion Martinez and Cynthia Monteleone, and my reminder that most of these studies are done on minimally conditioned college kids getting paid $60—not real sprinters suddenly finding new superpowers.

I also broaden the discussion to our habit of oversimplifying fitness with VO₂ max numbers, zone-two worship, HRV scores, and morning heart rate, when the truth is much more nuanced. VO₂ max is highly constrained by genetics, zone two is overrated, and walking and zone one deliver tremendous aerobic benefits—just look at Eliud Kipchoge spending 83% of his training there.

I emphasize that intuitive readiness to train—your bounce, your warmup feel, your own voice—will always beat a wearable metric, and even the “best” performance booster (a gun to your head!) won’t give you a magical 12% sprint increase.

This show is all about using critical thinking, not getting intimidated by data, and remembering that nothing is more powerful than your own intuition.

 

TIMESTAMPS:

There is some validity to the idea of waking up the central nervous system and priming it for a peak explosive effort, but Brad has some problems with "facts" that are on the airwaves.  [02:06]

We need to apply critical thinking to these scientific insights that get pounded down our throat every day. [05:26]

V02 max is overrated and Zone Two is overrated. [08:57]

Always come back to the intuitive approach which is the foundation of making correct training decisions. [12:51]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

A friend recently asked, “What’s a good episode to start with?” for a basic overview of health and lifestyle optimization. Great question—and honestly, I didn’t have a good answer. So here it is!

This show covers the basics from a big-picture perspective—the one to share with friends and loved ones. It’s not sciency or intimidating, just a simple, reasonable framework for how to live a healthy, happy, long life.

I hit the five key areas: sleep, diet, movement, fitness, and stress management. You’ll hear why sleep, rest, and recovery are #1—everything flows downstream from there—and how artificial light and digital stimulation after dark wreck your hormones and metabolism. I explain how walking (yes, walking!) delivers a powerful aerobic effect, why sprints give the highest return on investment of any exercise, and how most people are overdoing “chronic cardio.”

You’ll learn the simple diet fix of ditching processed junk—refined grains, sugars, and seed oils—and focusing on the nutrient-dense, animal-based foods that fueled human evolution. And we’ll finish with stress management: escaping chronic low-level stress, ending rumination, and carving out real downtime, nature time, and meaningful connection.

 

TIMESTAMPS:

Where should you start in your healthier living endeavors? [00:51]

The statistics for longevity for the United States population are horrifying. [02:11]

Because of artificial light and digital stimulation after dark, most of us throw off our circadian rhythm which prevents us from getting good sleep, rest, recovery, and downtime. Sleep needs to be your number one priority. [04:18]

There are many warring factions of people arguing about diet that confuse us. The number one thing you can do to optimize your diet is to start by cleaning up your act and removing the nutrient deficient heavily processed foods from your home. [17:23]

In the heavily processed foods, it's the foreign chemical agents that cause inflammation, that cause gut dysfunction and promote obesity above and beyond their calories. [24:59]

The visceral fat is especially health destructive because it accumulates in your abdominal area around your vital organs. [27:07]

Focus on the ancestral foods:  red meat, eggs, vegetables, fruits, nuts and seeds. [29:39]

The highest rated category of fish is the oily cold water fish...the SMASH family: sardines, mackerel, anchovies, salmon, and herring. [38:30]

Some restrictive diets cause a stress response in the body. They do help as an intervention, but not as a permanent diet. [43:54]

When you are looking at the tremendous number of supplements available, you really have to understand what you are getting. [01:01:32]

Have a goal of increasing all forms of general everyday movement in your life. [01:03:48]

If you get too extreme into workouts that are medium to difficult, that are slightly too stressful to promote that long-term health benefit, you actually do the opposite [01:10:19]

Sprinting is the best workout known to mankind, the highest return on investment of any form of exercise for overall fitness benefits. [01:16:14]

You can easily overdo it when it comes to endurance training. [01:23:06]

Stressful training diminishes your testosterone. [01:26:05]

Stress management is crucial as you look to improve your well-being.  We live in very stressful times. [01:29:23]

relationships, especially the romantic ones you may have, really need to be smooth functioning. [01:35:05]

Rumination has been categorized as a metabolic disease with actual blood markers. [01:37:23]

In summary, get good sleep and take breaks during the day. Clean out your food pantry by removing the nutrient-deficient chemically processed foods. Move every day. Adhere to sensible exercise patterns. Don't overdo it.  Manage your stress. [01:42:50]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Social Security Administration Actuarial Table
• The Hacking of the American Mind
• Podcast with Jack Kruse, Part 1
• Podcast with Jack Kruse, Part 2
• Mito red light desk lamp
• B.rad Nutrition Guide
• Kale vs. Liver Chart
• Take a Nap, Change Your Life
• Podcast with Jillian Turecki
• Podcast with John Gray
• John Gray Podcast on Regaining Lost Magic
• Happiest Countries in the World 2025
• World Population Review of Happiness
• Income Disparity by Countries

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I talk about why “inspiration is for amateurs,” and why discipline, motivation, and willpower are some of the most overrated concepts in the fitness world.

We’re surrounded by grind-culture blowhards bragging about 4 a.m. wake-ups and superhuman discipline, but the real secret to becoming the person you want to be—on the track, in the gym, or in any area of life—is much simpler and far more sustainable. I break down the three things that actually work if you want to avoid distractions, stop chasing motivation, and finally build momentum.

I share how flying under the radar, focusing on the entire process (not just the instant gratification), and wiring habits so deeply they feel automatic can change everything. You’ll hear how my own morning mobility routine—now as familiar as brushing my teeth—became a daily anchor, why elite athletes don’t rely on willpower, and how tiny, enjoyable, repeatable actions beat the no-pain-no-gain nonsense every time.

If you’ve ever felt like you’re “falling short,” this episode shows you how to reframe everything: stop trying to psych yourself up and start creating systems that make doing the right thing natural, rewarding, and something you’ll actually keep doing.

 

TIMESTAMPS:

Brad is going to give you three secrets to help you become the person you want to be. [01:03]

Winning habits and success patterns are formed when you get inherent enjoyment from the pursuit that we're talking about. [04:17]

Willpower is a finite resource.  Your habits become automatic behaviors. [09:21]

The first of the three secrets is to fly under the radar for the most part. Don't even worry about that very, very fragile resource, which is your willpower, the discipline to get there and show up. [11:25]

Loving what you are doing is persevering through difficult challenges. [18:45]

The constant comfort that we now can experience in life, most of us makes us physically weaker, mentally less resilient and spiritually unfulfilled. [25:05]

Build your fitness endeavors into a habit. Start with something that makes it super easy. [29:00]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Brad's Morning Exercise Routine
• Podcast with Dr. Marc Bubbs
• Podcast with Dr. Robert Lustig
• The Hacking of the American Mind

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I talk about four simple but powerful ways to be more active in daily life.

Experts now agree that your overall level of movement—not your formal workouts—is the single most important factor for long-term health. You can’t just hit your morning spin class and then sit around the rest of the day. In fact, research on the “Active Couch Potato Syndrome” shows that even devoted exercisers can suffer from the diseases of sedentary living if the rest of their life is spent in a chair. Katy Bowman calls this the “lazy athlete mentality,” where you give yourself a hall pass for inactivity because you already worked out.

I share four specific ways to break that pattern: start a morning exercise routine to set the tone for the day, sprinkle in brief micro workouts whenever you can, find more opportunities to walk (yes, even laps around the block count), and finally, add properly structured workouts to maintain strength and muscle mass.

These habits not only boost energy and focus, but form the foundation for longevity, vitality, and graceful aging.

 

TIMESTAMPS:

The single most important obligation for human health is to just increase all forms of general everyday activity than it is to adhere to a devoted fitness regimen. [01:01]

Burn more energy and get out of this energy toxicity situation. [04:10]

Starting your day with an exercise routine has many benefits. Do something toward movement as soon as you wake up every day. [06:12]

Micro workouts are described as just a brief interlude from your busy life.  It can be something explosive and powerful like taking the stairs instead of elevator or even squats at your work cubicle. [08:50]

Walk more in general every day. [11:36]

Of course structured workouts are wonderful and contribute to a long, healthy, active, energetic life. [12:57]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

• Active Couch Potato Syndrome

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I dive deep into protein supplements—how to avoid crappy products loaded with questionable ingredients, and how to read labels like a pro.

We break down how whey protein is made, why it’s the most potent and bioavailable protein powder, and why it’s far superior to plant-based sources. I also tackle the myths around protein timing and protein bars: you don’t need protein on the go—the goal is adequate protein intake averaged over time, about one gram per pound of ideal body weight. Protein is the foundation for muscle, organ health, and overall performance, while carbs and fats serve mainly as energy.

I compare B.rad Whey Protein Isolate + Creatine Superfuel to a competitor product loaded with processed additives, artificial sweeteners, and flavor chemicals. I explain the difference between whey protein concentrate, isolate, milk protein isolate, casein, and egg white protein—covering digestibility, nutrient density, and potential digestive issues. We also discuss why a few grams of natural sugar in protein is better than chemically intense sweeteners for performance and recovery.

Finally, I share my approach to sourcing animal-based proteins—pasture-raised eggs, ground beef, and affordable grass-fed steaks—and why combining these with a clean, high-quality whey protein powder gives you the building blocks for health, muscle, and longevity.

If you want to navigate the supplement world safely, skip the junk, and prioritize truly effective protein, this episode is for you.

 

TIMESTAMPS:

We are looking at the good and bad of supplementation. [01:10]

We don't need protein on the go. We need to average an adequate amount of protein intake over the long term. [02:18]

Over the years, we have learned that one gram of protein per pound of ideal body weight is recommended. [05:20]

When you think about the protein bars that are on the market, realize that there is a large amount of processing involved in making them. [09:50]

Learn to read labels and know what they mean. [15:22]

Sunflower lecithin is a natural fat used as an emulsifier in protein powders. [16:25]

Compare other protein powders that have been processed. [17:18] 

What is whey and how is it made? [19:34]

The term milk protein isolate lets you know you can consume it even if you have lactose problems. It depends on how lactose intolerant you are. [33:04]

The egg yolk is one of the most nutritious sources of energy on the planet. [35:03]

There is no reason to consume a product loaded with chemicals when you can get some product using natural ingredients. [39:35]

A small amount of sugar is burned in the cell for energy during your active life. [40:36]

Commodity dark chocolate that you find in popular brands doesn't compare in quality with the high-quality artisan bean to bar chocolate. [46:40]

Wine is the only product in the United States that is not required to put all the added ingredients on the label. [49:11]

If you're gonna put something into your body that's in supplemental concentrated form, make sure you navigate to the cleanest, purest product. [53:19]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com˜
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• The Framingham Study
• Askinosie Chocolate
• Shawn Askinosie podcast
• Todd White, Dry Farm Wine podcast
• DryFarmWines.com

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

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

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

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

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

 

TIMESTAMPS:

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

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

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

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

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

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

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

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I revisit one of the most infamous press conferences in sports history—Allen Iverson’s legendary “practice” rant from 2002—and explain why I think he was actually right all along.

Iverson’s words have lived on as a punchline for decades, but when you look closer, you realize he was speaking some deep truth about recovery, workload, and the impossible demands of a grueling NBA season.

I share the backstory behind that moment, the tension with his coach Larry Brown, and how the whole thing became cultural shorthand for “bad attitude”—when in reality, Iverson was way ahead of his time in understanding how fragile the human body is under chronic stress.

You’ll also hear some fun clips (including the Ted Lasso parody and a brilliant remix), and I’ll make the case for why Iverson deserves recognition not just as one of the most electrifying players ever, but as a pioneer in the conversation around athlete recovery and self-preservation.

 

TIMESTAMPS:

Brad is taking a look at Alllen Iverson's "practice" rant. [00:51

Iverson was right in talking about the imperative for players to save themselves in order to survive a grueling NBA season. [04:16]

Is it a disgrace to the team and the NBA to stick up for your own well-being? [07:34]

Coach Phil Jackson created unity on the team by ensuring that they were together turned against him for some enfraction. [17:51]

Iverson took a hit so that today's modern athlete would not have to endure this decades of abuse at the hands of old school coaching. [18:55]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

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

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

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

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

 

TIMESTAMPS:

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Hicham El Guerrouj Instagram
• Workout Wednesday
• Usain Bolt's stride mechanics

 

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:

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

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

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

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

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

• Online educational courses: Numerous great offerings for an immersive home-study educational experience

• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.