The more hardcore and devoted you get to fitness, the more risk you bring that you might actually be doing things the wrong way and getting counterproductive results.

In this episode, I break down 5 ways you may be screwing up your fitness goals—even if you’re consistent, disciplined, and training hard.

We talk about why sleep, rest, recovery, and downtime are the foundation for everything else, why the body is a dynamic organism and not a machine you can program, and why you have to be careful about outsourcing your intuition to technology.

I also dive into why VO2 max is overhyped, why zone 1 deserves more attention, how chronic cardio and narrow fitness goals can compromise longevity, and why so many people are missing the most important pieces of lifelong fitness: strength, power, and sprinting.

In this episode, I reveal that the solution is simple: move frequently at a slow pace, lift regularly, and sprint occasionally.

Whether you’re an athlete or someone focused on staying fit, strong, and capable throughout life, this episode will challenge how you think about training for true full-body functional fitness and longevity.

 

TIMESTAMPS:

The more hardcore and the more serious and devoted to fitness you get, the more risk you bring in that you might be doing things the wrong way. [01:27]

Everything flows downstream from getting a good night's sleep, rest and recover. The hyperconnectivity that we now experience interferes with that. [01:58]

We have chronic low level stress hormone production from consuming variable digital content like text messages or scrolling through social media. [05:26]

Some of us are so devoted to exercise, that we don't know that we are overdoing it. What are some of the biggest signs that we are overdoing it? [07:21]

When you try to apply too much regimentation to a fitness program, you can very easily get yourself into trouble. [15:24]

There is technology measureing your HRV telling you what your body is doing but don't obsess about it.  Listen to you body. [25:50]

Zone one exercise is all than most people need. [30:48]

Let's look at endurance training in general.  It is a very narrow sliver of total body functional fitnes. [34:55]

There is a cutoff point where doing too much can put you into elevated risk for metabolic problems, including adding excess body fat and not being able to remove it. [37:47]

By exercise physiology definition, anything lasting over a few minutes is strongly emphasizing the aerobic system with minimal stimulation to the anaerobic system. [41:50]

The anaerobic muscle fibers are in that "use it or lose it" category. [50:52]

The void of strength training and sprint training in one's program is a great way to screw up everything. [52:11]

The general guideline for a great sprint workout template is four to eight reps of 10 to 20 seconds duration with a six to one recovery to work interval. [58:05]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• The Stimulated Mind
• Podcast with Dr. Tommy Wood
• Primal Health Coach Institute. 
• Is VO@ Max Overated Podcast
• BradBeat HRV

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

In this Q&A episode, I answer questions about how to train for varied competitive distances without getting pulled in too many directions, explain my compelling stance on avoiding coffee (and NSAIDs), and give a plug for Dr. Doug McGuff’s “Big 5” total-body workout—a simple, highly effective way to stay strong with just one workout per week.

I also share thoughts on how corporations like Whole Foods Market and PF Chang’s continue to sell plenty of crap despite their healthy reputations, discuss the magic of Zone 1 walking for building awesome aerobic fitness, and explain one of the best ways to tell if you’re doing too much strength training. Hint: you shouldn’t be getting sore.

These are practical, everyday insights you can use right away to simplify your training, improve your health, and avoid some common mistakes.

 

TIMESTAMPS:

Jack, age 60, asks about his running goals. He says he is confused about what Brad says the parameters should be. [01:11]

Jack has another question about coffee. Is having that stimulant in the morning helpful for your overall well-being as an athlete?  [07:38]

Another listener asks: Should I take my high intensity interval training, my strength training like Dr. Doug McGruff's Big Five and a basically walking approach to races? [15:45]

Some comments from YouTube include this with Brad's comment: How long should you sprint to achieve all the health benefits? Brad's answer: All your entire life. [17:56]

Monica initiates a discussion on the industrial seed oils being used rather than butter in restaurants and even Whole Foods and P.F. Changs. [18:50]

Anthony asks about building up aerobic fitness by walking. Brad's response is that
the aerobic base is built at the lower exercise intensities where your body has sufficient oxygen to develop and fine tune your mitochondrial function [27:00]

Chad experiences soreness after trying to complete body weight exercises every other day to failure. Brad answers: If you have recurring soreness from your strength training regimen, you are most certainly overdoing it. [30:48]

Dr. Doug McGruff's book, Body by Science, has a great regimen of five big workouts to do once a week. [32:22]

Chad is also asking about his schedule for training. You want to have ebbs and flows in your schedule such that you have built in downtime and you always respect the importance of intuition and adjusting on the fly. [37:37]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%

• Body by Science

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

Today’s episode is a special rebroadcast of one of my all-time favorite conversations on the B.rad Podcast!

Every so often, I like to revisit episodes that made a profound impact on me personally and delivered tremendous value to listeners, and this conversation with Thais Gibson is absolutely one of those episodes.

I am so pleased to introduce a fantastically awesome show with Thais Gibson, creator of the Personal Development School!

When Thais first sent me an overview of what she wanted to discuss, I thought, "Sure, let's talk about it." But I have to tell you, I was completely blown away. This became one of my favorite shows I have ever recorded.

Listeners, I truly believe this episode has the potential to be life-changing. I know it was for me. It probably helped that I unknowingly became the guinea pig for much of the conversation. What you'll hear is essentially a live coaching session where Thais demonstrates her expertise and methods using real-life examples from my own experiences—particularly the disconnect between my stated goals and some of my behavior patterns.

We focused on the pursuit of wealth and financial security, an area where I occasionally feel frustrated or deficient, perhaps because of subconscious patterns operating beneath the surface. Thais explains the causes of self-sabotage and how to reprogram limiting thought patterns. One of the most fascinating parts of the discussion is when she explains that we're operating from our conscious mind only about three to five percent of the time.

If you're someone who listens to podcasts, reads books, and continually educates yourself, your conscious mind may be doing a great job acquiring the knowledge and skills needed to succeed. But your subconscious needs and programming can still interfere and pull you off course. So in this episode, it's time for Brad to get processed, dig deep, and explore what's really happening when self-sabotage kicks in.

Thais Gibson is a counselor, bestselling author of Learning Love, and co-founder of the Personal Development School. She holds a Ph.D. and more than 13 certifications in modalities including CBT, NLP, somatic experiencing, Internal Family Systems, shadow work, and hypnosis. After nearly a decade running a successful private practice, she founded The Personal Development School—an online learning platform designed to provide a more accessible and authentic way for people to transform their lives.

In fact, after we finished this recording, I enrolled immediately. I encourage you to visit her website and explore what she offers. She offers a test run where you can see what it’s all about—check it out at personaldevelopmentschool.com.

Enjoy this special rebroadcast with Thais Gibson!

 

TIMESTAMPS:

People may not always be aware that they are self-sabotaging because it usually occurs at a subconscious level. [00:53]

Your conscious mind is responsible for roughly 3 to 5 percent of all of your beliefs, thoughts, emotions, and actions or decisions. Your subconscious is responsible for 95 to 97 percent. [04:48]

We all have subconscious personality needs. [07:54]

Thais uses Brad as an example to unpack what needs it relates to. She asks first, what does he do in his spare time? [09:34]

Where does he spend his money? What does he like to learn about? [12:10]

Our subconscious mind is also the host of all of our limiting beliefs. [19:46]

There is a tool for how to pull up what your limiting beliefs are. [21:42]

We're scared of something that's hidden in the periphery at a subconscious level of mind [24:29]

Reconditioning is a tool for reprogramming. [26:25]

Thais identifies characteristics of people who have been in a relationship with a narcissist. [30:41]

Look for the things that trigger you. Plan your limiting belief and use its opposite. [33:02]

Step one: What is your core belief and its opposite? Step two: what are 10 memories to support? They can be recent memories, really old memories, doesn't matter. 10 memories to support this new idea about yourself. I am, in fact, good enough. Step three: listen back for 21 days. [34:17]

When thinking about financial security, many people struggle with their subconscious as in feeling they don’t deserve it or some parts of society that have a distaste for the inequitable distribution of wealth. [43:10]

There are seven areas of life that need attention. Career, financial, mental, emotional, spiritual, physical and relationship. To ignore one area, we will pay for it later. [52:45]

What specific things or set of things are you going to do on a daily basis to reprogram? [59:13]

So much futile energy and effort toward change without addressing these core issues is going to be tough. [01:06:13]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery!
• B.rad Whey Protein Isolate + Creatine SUPERFUEL - The Best Protein on The Planet!
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes - Save 10%
• Learning Love
• Personal Development School
• Atomic Habits

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

Running a marathon is a bad idea—and in this episode, I explain why. I react to a shocking new study suggesting that during a marathon, the brain may actually consume myelin (the fatty insulation around nerve fibers) for fuel once glycogen stores run low.

The researchers reassure us that the brain “bounces back naturally over time.” I’m not so reassured. I talk about the acute damage caused by marathon running—not just to the brain, but also to the heart, kidneys, hormones, immune system, and inflammatory response.

I also go deeper into the long-term concerns around extreme endurance training: the diminishing returns of chronic cardio, why endurance training often fails as a fat-loss strategy, the “struggle and suffer” ethos of the endurance scene, and the opportunity cost of spending all your fitness energy shuffling down the road instead of building strength, power, explosiveness, and resilience. I explain why “what doesn’t kill you makes you stronger” is often misunderstood through the lens of hormesis and cumulative stress load, and finish with my preferred approach to lifelong fitness and longevity: walk more, lift weights regularly, and sprint once in a while.

 

TIMESTAMPS:

Running a marathon is a bad idea. Running those 26 miles can transform your brain. [01:05]

Myelin is the fatty insulation around nerve fibers used as fuel when we run out of glycogen during a marathon. The brain fog one gets is caused by the loss of myelin. [02:24]

Brad is looking at the stress on the brain as a result of metabolic myelin plasticity. [04:35]

Long distance running places significant demands on the body and brain. [07:10]

Numerous critical health immune inflammatory and cardiac biomarkers get temporarily blown off the charts even in the best prepared athletes, but more so in the recreational athletes. [09:45]

If you were to go directly from crossing a marathon finish line to the nearest emergency room and have blood drawn, you would have the same lab results as someone suffering from a myocardial infarction, a heart attack. [10:47]

There's also prominent research revealing how the immune system is suppressed for a significant period after the marathon. [14:15]

The essence of peak performance and achieving bucket list goals is to do them correctly rather than drag a tired, unprepared body to the finish line. [17:58]

One study suggests that conducting around two and half hours a week of endurance exercise comfortably paced is sufficient. [20:07]

There's extensive and mounting research that endurance training simply does not work for fat loss. [22:14]

An overuse injury is an obvious sign that the body is being overwhelmed and the training is not appropriate. [27:38]

The obligate runner is one who has taken to the extremes similar to the anorexic needing control. [29:10]

Effort and struggle are deeply satisfying when you're pursuing peak performance goals with honor and maintaining constant vigilance over your mental and physical health. [31:52]

Putting all that energy to a narrow fitness goal like endurance training, precludes other far more valuable fitness endeavors. [33:53]

Broad-based, full body fitness is the key to general health, vitality and longevity. Endurance competency is a small sliver of the big picture. [35:10]

Shoes enable poorly adapted people to do an activity that they really shouldn't be doing. [37:16]

Running a marathon is such an extreme challenge and it is very difficult to train in an appropriate sensible manner. A low-key casual approach can even lead to excellence in endurance training provided we don't succumb to these crazy influences that turn you into an obligate runner. [39:24]

Is the old saying; What doesn't kill you, makes you stronger." really accurate? [43:47]

You do not have to have sore muscles to grow stronger. Stress and breakdown are a byproduct of something you're doing to try and improve your health [46:27]

You can get a detox effect from fasting but you can also improve your digestive system by just changing your diet. Or you can try a cold plunge. [47:24]

Benefits come from the mechanical load or the cardiovascular load not the damage to the brain you get when you are overdoing it. [50:46]

When thinking of a marathon, think about the pounding of the cement for 26 miles rather than a century bike ride or long distance hiking with low or no impact on your feet. [51:42]

We want to create a fitness program where you spend a lot of energy on resistance training for your muscles and dedicate a portion to explosive efforts. [55:39]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• TED Tallk by James O'Keefe, M.D.
• Brad's Podcast with Dr. Joan Ifland
• Brad's Podcast with Cynthia Monteleone
• Jay Feldman Wellness.com
• WHAT RUNNING A MARATHON DOES TO YOUR BRAIN 
• Does Marathon Running Harm the Brain? New Study Reveals Surprising Answer!
• Cognitive Benefits of Open-Skill Sports in Childhood: Evidence from the ABCD Study

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

Here’s a quick show about getting over yourself, inspired by a passage from Tony Robbins called “8 Rules for a Better Life.”

As I read through the rules, I realized they all kind of hearkened back to my old podcast title, Get Over Yourself, which I believe is a quick and effective mantra for happiness, relationship harmony, and continued personal growth instead of getting stuck in ruts and rumination—which seems to be a common problem these days.

I talk about how anxiety comes when we ruminate about the future, depression comes when we ruminate about the past, and how so much of our suffering stems from an obsession with the self rather than a focus on service or growth. I also reference comments from former podcast guest Dr. Ron Sinha, who points out that rumination may actually show up as a measurable disease state, with blood markers and physiological effects to support it.

Along the way, I go through all eight rules with my own commentary and stories from life, sport, competition, parenting, and everyday stress. I reflect on the pressure and self-importance of racing as a professional triathlete in my 20s, share a memorable finish-line exchange with rival Miles Stewart that changed my perspective on blaming and complaining, and talk about why people almost never change their minds no matter how certain you are that you’re right.

I also get into social media giving us “the most intense and graphic scorecards ever in the history of humanity,” my late friend Don Weaver’s hilarious approach to road rage where he would “flip people off five times in a row,” and why happiness and freedom come from growth—not control.

I finish with thoughts on Tony’s idea that changing your body changes your emotional state, while also cautioning against turning that insight into the modern “stay hard” mentality where we feel like we always have to push a tired, exhausted body just to feel worthwhile.

 

TIMESTAMPS:

Actual blood markers can reveal the effects of rumination about the future, which is a common
problem these days. [01:03]

There are eight rules for a better life. Number one is don't judge yourself. [02:20]

Not everything is a matter of life or death. [04:07]

Seek to make a contribution. Self respect comes from making a contribution. [07:17]

Don't get caught up formulating some elaborate life purpose. Do the right thing and your purpose
will unfold. [08:40]

Stop patterns of blaming and complaining. [09:57]

People in situations that push your buttons, provide an opportunity for spiritual growth no matter
what. [17:54]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• The Imperative Habit
• The Subtle Art of Not Giving a F*ck

See omnystudio.com/listener for privacy information.

Get ready for a wild one!

I dive into this Q&A with interesting insights on a variety of topics: designing your own intuitive diet instead of outsourcing decisions to others; the benefits of the hex bar deadlift; how the chemicals in American food—more so than calories—could be driving the obesity epidemic; how to address the root cause of runner’s knee (hint: it’s not switching to minimalist shoes!); and why sprinting for just 10–20 seconds can deliver huge fitness breakthroughs.

I also talk about how prominent influencers sometimes overstep their areas of expertise, and why we should perhaps look more to elite athletes and coaches than “the science”; my commitment to total honesty on the show while staying in my lane and preserving personal privacy; and how I balance the Doug McGuff “Big 5” strength workout with sprint training.

 

TIMESTAMPS:

This is a Q and A show where Gung Fu asks about eating a tiny piece of potato with his steak. Brad says gather the information yourself and be cautious about outsourcing your decision-making to "experts" on the internet. [02:11]

From Allen Drone Services, we get the question, "What goal are you trying to reach by deadlifting?" [05:55]

"Are barefoot shoes good for runners knee?" asks JS. [08:29]

It is shocking to discover the research from around the world of the rate of overuse injuries among regular runners. Half the regular runners are injured every single year. [11:42]

Daniel writes about comparing the food supply in the US as compared to Europe. What is causing the obesity in the US? [14:42]

Brad, how many six-second sprints should I do? And how much rest should I take between them? [19:08]

Vince says he is a 52-year-old runner who is tired of getting injured.  What is Brad's view of his training regimen? [22:46]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• The Stimulated Mind
• Body By Science
• Super Human Troy
• Josh Kerr

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

In this episode, I talk about whether you should announce your goals to the world with great fanfare—or just quietly plug away and pursue them.

The topic was inspired by a couple of social media clips, including a “sub-11 second 100 meters in 90 days” project, which sounds exciting…but also highlights  what we’re seeing more and more today—spouting big goals, getting instant attention, and receiving that payoff without having to continue on and struggle and suffer through the process.

I get into the brain science behind this, including how simply announcing a goal—“I’m working on a book,” “I’m training for an Ironman”—can trigger a dopamine spike that tricks you into thinking you’ve already made progress. I also cover the flip side, with research showing that sharing goals can increase accountability and support when done correctly.

From there, I break down the nuances: why announcing vague or unrealistic goals can backfire, how you risk turning into a “dilettante” chasing attention instead of results, why process-oriented goals beat outcome obsession (with insights from elite sport and my own experience), and when it actually does make sense to share what you’re working on—like being fully immersed in the journey or reporting real progress, not just talking about it.

I also explain why who you share your goals with matters, and how the wrong approach can leave you stuck while the right one can push you forward.

It’s a thoughtful look at motivation, accountability, and what it really takes to follow through on meaningful goals in a world full of hype.

 

TIMESTAMPS:

We have some differing expert opinions about the value or the strategy of announcing goals to others. Some say it helps keep you accountable. There's good research there. Others reference the emptiness and the risk [01:06]

Troy is an example of announcing to all that he will be breaking 11 seconds in the 100 meters. [01:35]

Josh is another example of sharing his ambition to try a feat and asks that you follow along to see what goes into this attempt. [03:13]

Brad discusses the differences in these two styles. [03:37]

It is harmful to attach your self-esteem to specific outcomes. [09:37]

Try to let go of the pressure and enjoy the process with a positive attitude. [11:49]

Brain research confirms that we can elicit a spike of dopamine by simply announcing a big goal to the public or to your friends. [13:40]

The same dopamine hit—with potential backlash—happens when we announce success prematurely. [17:50]

There is a meta-study from the American Psychological Association in 2025 that found that sharing a goal was linked to receiving more support from others. [23:41]

Do not broadcast vague goals that might be deemed unrealistic by an expert outsider observer. [26:27]

Set process-oriented goals. Basketball coach John Wooden said, "Worrying about the scoreboard is a big mistake. Instead, focus on the perfect execution of every possession." [29:02]

Announcing goals when you're actually immersed in the difficult and meaningful journey works well.  [31:11]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - 10% OFF
• Hicham El Guerrouj
• Podcast with Lion Martinezertyuii[]n b 
• Carlo Thranhardt
• The Weight of Gold, Documentary
• A Memoir - LANDON
• Alysa Liu
• Sleep
• 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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

Enjoy this engaging interview with Kristy Matthews, the world indoor record holder in the 400 meters in the female 50+Masters division of Masters track&field!

She can run 58 seconds for 400 meters, which is on a par with collegiate level athletes! Indeed, Kristy was a collegiate track star at San Diego State University - a conference champ in the 800 meters and qualifier for the 1992 Olympic trials. 

Kristy eventually took a 30-year break from competitive track, played adult soccer at a serious level, and then burst onto the masters track&field scene in recent years. She excels at distances ranging from 100 meters to the mile! (in 2025 Midwest championships she swept all these events!). She also competes at the elite level in adult soccer leagues - a versatile champ defying our typical notions of aging. 

In this episode, Kristy describes her empowering mindset that she claims is the centerpiece of her success, her lifestyle routine that allows her to continue to perform at the highest level, and some tips that we can all implement immediately to pursue and achieve worthwhile goals that promote longevity. 

 

TIMESTAMPS:

This guest has set world records in the 400 and is in the 50 to 54 age group. [01:17]

Kristy's athletic life started as a runner in college where she was on a full scholarship. [06:11]

Even as she grew older and became pregnant, she was highly motivated to stay very fit in order to give her child a long presence in her life. [09:30]

She had a 30 year hiatus from competitive track. [11:36]

What is her secret to being able to run at age 52, with the same times as college comepetition? [18:32]

Take the time to ask yourself, "How are you doing?" Embrace who you are. [21:31]

Accept where you are. Identify what you want to accomplish. [23:06]

Ask yourself, "Why are I doing this?" Make sure you understand all the reasons. [29:55]

What does Kristy's training look like? [32:21]

Kristy also plays soccer and sprints. [37:56]

Unfortunately, we do not see many people competing in the over 50 age group. [39:41]

Kristy is trying out Peluvas and tells Brad what experience she is having. She likes feeling the ground. [45:23]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• Kristy Matthews Instagram - @kristymatthews4444
• Kristy Matthews Videos - Peluva YouTube Channel

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

In this episode, I talk about how to get super fit without going to the gym—and how it doesn’t take much time, equipment, or even budget to get started.

I share how a simple morning routine—even just five minutes to get the blood flowing and shake the cobwebs out—can become a powerful daily habit, and how I originally built this to “elevate the platform” after dealing with nagging injuries from that weekend warrior approach.

I also break down what I call micro workouts—short bursts of movement to break up long periods of stillness, which can start to impact your metabolism in as little as 20 minutes—and why I consider this one of the biggest breakthroughs in fitness. And finally, I explain why you still “have to hit it hard” with brief, high-intensity efforts to preserve muscle and cardiovascular health—but without the overly stressful, time-consuming routines most people default to. The goal isn’t to grind yourself down—it’s to challenge your body, then stop. These are simple strategies you can start today to increase energy, avoid breakdown, and age gracefully from the comfort of your own home.

 

TIMESTAMPS:

Brad is in this podcast to talk about three easy ways to stay fit. The first one is establishing a morning exercise routine. [01:02]

Microworkouts are fun, easy to do and very important. [07:01]

Having exercise opportunities in your visual field throughout the day is very helpful. [11:39]

Number three is you have to hit it hard. When you are not using it, you are losing muscle mass. [18:13]

USA is the most sophisticated and wealthiest society and has the highest access to medical care, but when compared to other countries, we are number 49 in life expectancy. [22:43]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• Burn

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.

In this episode, I talk with my good friend and greatest mentor for personal growth and self-awareness, Dave Rossi—appearing for his fifth time on the podcast, a new record, in the B.rad studio during his tour for his new book, Alphas Die Early: For the Man on a Mission — And the Women Who Love Him.

The book is so rich and deep, and I strongly urge you to read it—it can be life changing, as it has been for me. I had the great privilege of contributing to the book, and every time I talk to Dave, it’s like a 10-hour therapy session packed into a short conversation, where you get these awakenings and ideas that can help you navigate every single day.

We discuss the rise of what Dave calls the Omega man—a new, evolved definition of masculinity—and the central argument of Alphas Die Early: that the traditional Alpha male model, driven by dominance, control, competition, and relentless achievement, is ultimately destructive. The very traits that create success in business and status—stress, emotional suppression, ego, and constant striving—can also lead to burnout, poor health, and shortened lifespan.

Dave explains the shift toward leading from self-awareness, emotional control, authenticity, and purpose, emphasizing inner calm over constant pressure, authenticity over performance, vulnerability over emotional suppression, and sustainable purpose over endless achievement. It really comes down to this: the traits that help men win in modern society can also destroy them—unless they evolve toward a more balanced, self-aware way of living and leading.

Finally, our conversation ends with me throwing a few "Rossi-isms" back at him—ideas and notes I’ve taken from our many conversations that really stick with me and continue to shape how I think and show up day to day, and Dave shares his perspective on each of them.

 

TIMESTAMPS:

The traits that help men win in modern society can also destroy them unless they evolve toward a more balanced, self-aware way of living and leading. [01:54]

Society is taking a whole new look at masculinity. We don't understand what it means to be Alpha. [08:06]

Being masculine wasn't a behavior 80 years ago like it is today. [12:39]

Learn to not be reactive to pushes that come at from others. Learn about what triggers you. [16:55]

Gratitude stops the landslide of negative thinking. [22:43]

We're all biologically driven to be Alpha, but then in real life, we learn to cope. [24:42]

Every day is going to be another opportunity to get triggered. [28:52]

You shouldn't have to compete to survive. When you are competing, it isn't really you, it's your identity or your ego that is competing. [32:50]

When you develop your awareness of your reactions, you can begin to slow down and develop techniques. [40:50]

Brad and Dave talk about a coaching method and how it works or doesn't work. [47:22]

Apologies are nice but sometimes they don't satisfy.  Compassion for the person you hurt is very effective. The only true apology is a changed behavior. [53:33]

It's not the events that makes us angry, it is the belief in them that does. With that awareness, you can chose your behavior. [56:11]

In the business world the same sense of the need to survive exists. [01:01:21]

Are you doing things for the right reasons? [01:11:13]

Do you have to be successful to like what you do? [01:21:40]

Are you stuck with your desires and don't know how to get what you want? [01:22:13]

We have to stop looking at the rest of the world as our example for success. [01:27:53]

Don't react to emotions. They're not the truth. Emotions cannot exist without thought. [01:29:23]

It is important to let people with whom you deal what your preferences are, what you think, what you want, your values, your principles. [01:34:42]

You don't have to let go of your beliefs to accept somebody else's. [01:38:14]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com - 20% OFF Your First Order!
• B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
• NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, 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 - Save 10%
• Alphas Die Early
• The Imperative Habit

 

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! Get 20% OFF your first order!

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

Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.

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.

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!

#bradpodcast

See omnystudio.com/listener for privacy information.