I welcome bestselling author Ben Azadi to the show on the occasion of the release of his new book called Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat.

Of course, we get into all the important talking points about the ketogenic diet, intermittent fasting, how to lose body fat safely and sensibly, but this show is also going to be way more than you bargained for, because we got into a nice groove, starting with Ben sharing his amazing backstory. You will hear about how he suffered for some 20 years as a child, going into early adulthood with obesity, depression, lack of self-confidence, and suicidal thoughts, and he turned everything around by making a change to his mindset. We went really deep in this show and I can appreciate how the discussion really colors how we can approach diet and fat reduction in the most effective manner, rather than just focusing on the mechanics.

You've probably heard some podcasts already with people telling you which foods to eat and which foods to avoid, but we do have a good discussion on all those levels. Ben also talks about things like constant spaced repetition—empowering thoughts or statements or phrases that you write down and you look at and repeat every day.

You will also hear him talk about the difference between faith and fear, as well as how you cannot outperform your image, so you first have to change your self image, your thought patterns, and that is how you progress toward lifestyle transformation. It's not about smooth sailing every step of the way; he talks about how to navigate setbacks as well, so you will get a really broad based, colorful conversation from a colorful guy down in Miami in this episode, Ben, who has a great program going called Keto Camp, and I think you're going to love our conversation and his new book, Metabolic Freedom.

 

TIMESTAMPS:

This discussion looks at how we can approach diet and fat reduction in the most effective manner. [01:07]

Is ChatGPT going to replace the act of sitting down and writing a book on your own? [04:39]

Ninety-three percent of Americans are metabolically handcuffed. [07:00]

When insulin is chronically elevated, it's a fast path toward metabolic disease. One of the most important tests you should get done is the insiulin blood test.  You want to see that between three and six.  [11:10]

Are there actual symptoms supporting to indicate when you get metabolic insulin resistance? [18:40]

Keto is a good way to go but it shouldn't be the only way. You can go back and forth.  [20:44]

So someone looking to lose extra weight would be told to firstly look at their sleep regimen.  Sleep is the foundation that builds the house of health. [24:06]

A study on metabolism found that between the ages of 20 years old and 60 years old, there were no significant changes in metabolism.  If you are after 60 and start showing a decline, in metaabolism, it is indicative of a loss of muscle mass. [31:26]

Ben is physically active with healthy blood work now. In the past, he was obese and was pre-diabetic with low testosterone and, at times, suicidal. This is why he wants to teach others. [35:56]

The health of the Population of the United States is horrible, especially with Type 2 diabetes. The US ranks 37th right behind Costa Rica on health. [38:27]

The second you take responsibility, the second you create change. You cannot blame others for your situation. [42:54]

Your thoughts, you image of yourself, influence your metabolism, disease, or healthy and longevity. [53:48]

Seed oils stay in your body for years. They create inflammation.  One French fry cooked in vegetable oil is equivalent to the tobacco in one cigarette smoked. [58:26]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• Metabolic Freedom: A 30-Day Guide to Restore Your Metabolism, Heal Hormones & Burn Fat
• BenAzadi.com
• Burn
• You2  (Squared)

 

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 share my full DEXA scan results, including a visceral fat score of 0.38 pounds, which I’m determined to drop to “0.0 fricking zero” through sprinting—shown in research to preferentially burn visceral fat.

My body fat is 21 pounds (12.5%), and I break down the fat and lean mass distribution throughout my body, including minor asymmetries. I was advised to gain 2–3 pounds of muscle for longevity, though my sprinting and high jump goals favor staying lean. I discuss why chronic endurance training can increase visceral fat due to cortisol overproduction, while short, explosive workouts like sprints or strength training create a healthy stress response.

You’ll also learn why bone density suffers in cyclists and astronauts, what makes muscles a glucose sink, why Dr. Ron Sinha and Dr. Gabrielle Lyon emphasize maintaining muscle as the key to long-term health and metabolic flexibility, and I end the show with a plug for muscle-centric medicine—focusing on building and maintaining muscle as the key to longevity and leanness.

 

TIMESTAMPS:

There are three types of body fat. Brown fat is what cold therapy tends to activate. [01:07]

The viseral fat collects in and around the abdominal organs and is extremely health destructive.  [03:05] 

Testosterone replacement therapy is popular however one can also choose to focus on lifestyle optimization before you consider it. [04:20]

The accumulaition of viseral fat is a sign that the body's fat storage systems have become overwhelmed. [10:34]

Subcutaneous fat is soft and squishy. [12:38]

The DEXA scan can examine the inside of your body. Sixty-eight percent of Americans are classified as overweight or obese. [13:31]

If you have competitive goals, your body is going to respond to the training stimulus and create the body that is optimal for what you are doing to it. [22:40]

For endurance training for a marathon or Ironman Triathlon, you to store visceral fat. [26:47]

Our hectic stressful life causes a chronic overproduction of stress hormones. [28:41]

More summary of the DEXA scan shows bone density, the weight of the skeleton, and how the viseral fat surrounds your organs. [30:01]

The Tour de France cyclists lose bone density because they are sitting on their bikes instead of doing weight bearing exercise. [31:54]

One can check out you viseral fat score by measuring your waistline.  People have experimented with changing their body weight in a single day. [35:48]

Focus on muscle mass. [39:02]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• South Asian Health Solution

 

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 sit down with my go-to expert for all things sports performance and injury recovery—Dr. Jonathan Sanburg, a highly respected physical therapist who’s changing the game when it comes to getting people back to peak performance.

We dive into what’s truly cutting-edge in the industry right now: treating injuries from a fitness and athletic performance lens, instead of the outdated “rest, meds, surgery” approach most of us have been conditioned to follow. Dr. Jonathan breaks down how and why this mindset shift is essential—not just for athletes, but for anyone who wants to move and live pain-free.

I also share my personal journey: how I narrowly avoided an unnecessary exploratory knee surgery (yes, really!) thanks to a referral to Dr. Jonathan and his dream team at PT Revolution in Tahoe. Turns out, all I had were some deeply knotted muscles causing inflammation near my joint. Since then, I’ve been working with Dr. Jonathan for over 2.5 years, learning firsthand that the real path out of injury isn't rest—it's doing the work. He even shares his tip at the end on how to find a great sports performance physical therapist, as well as how to spot the approaches that just waste your time.

Dr. Jonathan Sanburg is a Sports Physical Therapist and Performance Coach with a Doctorate in Physical Therapy from Creighton University, where he focused on return-to-play for athletes. A Sacramento native and former elite-level soccer player, he competed at Gonzaga University, earning a Bachelor of Science in Human Physiology. He has trained at the world-renowned EXOS and Champion Physical Therapy and Performance, where he worked with NFL, MLB, MLS athletes, and members of the U.S. military’s most elite units. Dr. Jonathan specializes in guiding youth and professional athletes from injury recovery to peak performance.

 

TIMESTAMPS:

Dr. Sanburg has changed the way Brad looks at physical therapy. His emphasis is on "return to play" athletes.  [02:16]

Kime is a physical center where the focus is on sports performance and injury rehab rather than treat and go home and rest protocol. [06:48]

At Kime they work closely with physicians, many times including post surgery treatment. [10:04]

Do people go to physical therapy for injuries or are they seeking advice on performance? [14:34]

Jonathan had studied strength and conditioning to add to the PT training. [16:01]

Where does rest come in these days? [19:35]

How does one work around the pain without doing more damage? [21:45]

Is there a difference between treatments for an acute injury vs. overuse injury? [26:40]

Resistance training is probably most important if you were going for longevity. [29:27]

You should move a lot throughout the day for cardio respiratory fitness. [31:04]

A good PT provides the value that the patient expects for their particular performance or body .  It is not necessarily pain related. [35:30]

We need to strike a balance between like muscle strength and tendon rigidity or stiffness. [37:42]

How does one get bone spurs? [40:21]

Is there a difference between pain and soreness?  How does the brain determine? [44:50]

Do we always honor the aches and pains? Check with your body after 48 hours.  [52:54]

Are athletes' performances getting better in the modern days? [01:01:18]

Jonathan is a competitive racer besides serving as physical therapist. [01:04:13] 

How can a person be sure they are finding the best in physical therapy care? [01:07:53]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• Dr. Jonathan Sanburg

 

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.

This show was inspired by a very thoughtful question from a college-aged listener named Justin who wanted to know what my current training regimen is like, and if I believe zone two training is really necessary, if VO two max workouts are really necessary, and if I think he should just take up a sprinting regimen (since the sprinters seem to look the best and be the healthiest)?

Thanks, Justin, for teeing me up—I thought his questions would make an interesting show and update on my current fitness routine, and in this show, I explain everything I am doing and why. You will hear my number 1 recommendation (extricating yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly), why I believe aging gracefully depends far more on maintaining explosive power than grinding out long cardio sessions, and why your 400-meter time might be one of the most telling longevity markers. I explain how aging affects the anaerobic system and why preserving fast-twitch muscle fibers is critical for staying strong and functional—especially as we get older.

I challenge popular ideas around zone two and VO₂ max training, and make the case for true sprinting (not HIIT or steady-state cardio) as the most efficient and powerful intervention for fitness, fat loss, and longevity. I walk through my exact training regimen, from my morning mobility routine to high jump drills, strength sessions, and sprint workouts—highlighting how I structure my week around short, explosive efforts, long rest periods, and intuitive decision-making rather than weekly mileage.

Whether you’re 21 like Justin or well into your 60s, this episode offers practical insights for anyone looking to train smarter, avoid burnout, and build lifelong athleticism.

 

TIMESTAMPS:

The first step is to extricate yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly. [01:01]

Looking at Brad's current training regimen, we learn the benefits of maintaining that anaerobic conditioning, that explosive power in terms of longevity and a well-balanced regimen. [05:49]

The Cactus to Clouds hike is an example of Brad's performance of a 15-hour hike after he had no endurance training to prepare. [09:03]

The experts are now strongly concurring that preserving functional muscle strength and power and explosiveness and muscle mass is the single key to longevity. [12:41]

The fast twitch muscle fibers decline much more quickly and significantly than the type one endurance fibers. [15:01]

Falling is a huge risk factor as we age.  It is very important to remain strong. [18:58]

Brad has switched from a lifelong endurance emphasis to recalibrating his mentality to appreciate stress and rest. [19:56]

If you drift beyond the fat max heart rate, you are inviting the opposite of your desired benefits from exercise. [24:56]

Kipchoge practices at about 83% of his weekly mileage in zone one. [27:15]

Now that Brad has hit the 60-year-old mark, how does he train? Brad's morning exercise pattern has changed a bit over the years, since he also has to prepare for his sprint workouts.  [29:13]

Go barefoot as often as possible to regain the best foot functionality. [31:54]

Through trial and error, Brad has discovered that a high-intensity day followed by two easy days in a row, really works for him. [40:02]

It's not about burning calories through strenuous exercise, but rather fat reduction is about hormone optimization. [44:12]

The sprint workout always begins with extensive warmup and preparatory drills. [46:44]

Strength training is when you calculate 85% of your best time. You don't want to overdo it just to make it, you really want to feel it and feel like you're working hard. [54:52]

In the high jump practice, Brad does a variety of drills. [01:01:36]

After your tough workout you can bring back your parasympathetic system by lying down, resting, elevating your feet, and doing some nasal breathing. [01:03:22]

In the book, Body by Science, there is listed the Big Five exercise protocol. They are the Chest Press, Overhead Press, the Lat-Pull-down, the Seated row, and the Leg Press. [01:05:16]

The ways Brad uses CORDZ vary and there is little chance for muscle soreness compared to lifting weights. [01:09:38]

Keep your exercise things in plain sight around to entice you and remind you to take a few minutes to use them. [01:10:32]

Rest and recovery days was the third step to Brad's routine. This includes two full days after high intensity sprinting or high jumping sessions. [01:13:42]

Sometimes the tendons fool you when they become inflamed. [01:17:49]

Try to build a habit of blocking out a time of day for your training. [01:21:25]

Brad's diet is focused on meat and fruit. [ 01:23:10]

De-emphasize your devotion to steady-state cardio. [01:26:18]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• Cactus to Clouds Hike
• The Outlive
• Developing the Morning Routine
• Walk in Peluvas to Prevent Running Injury
• Podcast with Lion Martinez
• Brad's Complete High Jumping Technique
• Podcast with Dr, Jannine Kraus
• 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!

• 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 break down the pros and cons of the popular practice of consuming energy bars as a supposedly nutritious snack on the go.

The inspiration for this show was an exciting spicy battle between health experts Dr. Layne Norton and Gary Brecka on Instagram, where they debated the merits of the new David High Protein bar. I talk about the ingredients in these bars, the processing methods, and the overall sketchy nature of the energy bar industry, even when the bars are touted as super healthy.

I also reflect on the history of energy bars, my personal experience as one of the first PowerBar-sponsored athletes, and how the original idea of energy bars was for elite athletes, not for snacking during your workday. I challenge the whole premise of needing energy bars and advocate for metabolic flexibility, fasting, and focusing on nutritious meals instead. I share my go-to snacks, why I’m such a fan of dark chocolate, and why even the so-called cleanest protein bars are not a nutritional centerpiece.

Let’s rethink our approach to energy bars and focus on fueling and recovering the right way!

 

TIMESTAMPS:

Are energy bars as nutritious as we think? [01:10]

Most of these bars are processed in giant factories using highly processed dairy products. [06:15]

If a person has problems digesting whey, it is probably because they've used the less expensive,
less pure sources of whey protein. [08:14]

To make the bars palatable, the manufacturers need to make them sweet and there are many other
ingredients used to make the basr keep their shape and to have a long shelf life. [13:10]

The oils used promote cellular stress. Many of the oils are offensive to ingest. [15:13]

Be careful of labels that say "Natural Flavor." [16:10]

Just because a bar is labeled with whey protein, it doesn't mean it is good for you. [18:12]

How does one objectively define gut health? Many of the flavors offered on these bars are
terribly unhealthy. [21:45]

There is much confusion as to the validity of the bar industry podcasts. [25:38]

Brad was one of the first sponsored athletes by Power Bar. [27:45]

It is believed that HFCS (high fructose corn syrup) is strongly associated with obesitiy. [30:24]

Brad looks at labels carefully. Here he has example of marketing where a well-meaning
consumer can be thrown. [38:29]

If you don't have any calories around, you can easily and gracefully turn to stored body fat.
[41:23]

What is best to consume after a workout to speed recovery? [43:14]

A bar is simply not a great delivery system for protein, nor is a liquid beverage. [50:41]

Brad explains the characteristics of good dark chocolate. [55:35]

If you enjoy energy bars from time to time, choose the least ofensive ones that are made with
whole foods and minimal ingredients.[59:34]

Brad lets you know all about dark chocolate, his favorite snack. [01:01:42]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• Layne Norton-Gary Brecka Instagram
• B.rad Nutrition Guide
• DIAAS Score
• Brad's Guide to Dark Chocolate
• Podcast with Sean Askinosie

 

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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.

Welcome to class!

In this episode, we dive into the B.rad Nutrition Guide—a simple, practical, and totally free resource you can download at bradkearns.com. Print it out in full color, stick it on your fridge, and use this tiered ranking system to navigate the world’s most nutritious foods with ease. It’s really this simple: ditch the processed junk and aim for maximum dietary nutrient density. At the very top? Meat and fruit. That’s the next big dietary trend—global All-Stars like red meat and fresh, locally grown fruit that taste great, provide essential nutrients, and deliver healthy carbs and fiber.

This show will walk you through the guide step-by-step, highlighting nutrient-dense favorites like pasture-raised eggs, wild-caught oily fish (think sardines, mackerel, anchovies, salmon, and herring), shellfish, animal organs, high-fat dairy, and the best plant foods like avocado, dark chocolate, fermented foods, raw honey, and more. I get into the details on choosing the highest quality oils, the importance of saturated fats for cooking, and why industrial seed oils are a major no-go. We also hit on smart supplementation with whey protein and creatine, the importance of mineral water, and which beverages get the green light. It’s a comprehensive, practical, and refreshingly simple approach to eating that you can start today.

Download free B.rad nutrition guide here: https://bradkearns.com/wp-content/uploads/2024/11/NEW-B-Rad-Nutrition-Guide_r2.pdf

 

TIMESTAMPS:

Brad reviews his B.rad Nutrition Chart. Step one is to get rid of the processed food and strive for maximum dietary nutrient density food. Meat and fruit are at the top of the list. [00:51]  

Oily cold-water fish are accessible and affordable. Shellfish have great nutritional value.  [02:45]

If you want dairy in your diet, choose organic high-fat, preferably raw dairy. If you are looking to eat chicken, turkey and pork, look for sustainability and humane care of the animals. [04:07]

Colorful, nutritious, easy-to-digest plant foods include avocado.  It is actually a fruit.  Anything with a seed is a fruit. When it comes to dark chocolate, look for bean to bar. [05:50]

Fermented foods have many benefits. Navigate carefully with vegetables. [07:06]

Honey is a great thing to add to your daily routine. Nut butters are very helpful. [08:33]

There are many differences when we look at the various oils. Saturated fats are best to cook with. [09:46]

We all need protein.  Not just athletes. [12:50]

As far as beverages go, mineral water and kombucha are at the top of Brad's list. [13:51]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad’s Shopping Page
• B.rad Podcast – All Episodes
• 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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.

Welcome to another show about the big toe (hopefully you heard the first presentation, What’s the Big Deal About the Big Toe?) because in this episode, we’re taking it further.

You will learn why your big toe is crucial for efficient movement, and how its functionality influences everything from your running stride to balance. I reveal how wearing tight, restrictive shoes can hinder your big toe’s ability to function properly, leading to muscle imbalances, poor glute activation, and even overuse injuries.

You will hear about the myths surrounding “over-pronation” and why it’s not the enemy—and why poor big toe function is. I also dive into the science behind conditions like “runner’s hallux” and the role of the big toe in controlling pronation, explain why two-thirds of endurance runners have a dysfunctional big toe, and why barefoot-inspired footwear like Peluvas may be the best path to restoring foot health and strength.

This is a great episode to listen to if you want to learn how to improve your big toe health and take your movement and fitness to the next level!

TIMESTAMPS:

Big toe functionality helps influence and optimize pronation. [00:58]

Pronation is the natural inward and downward rotation of the foot and the flattening of the arch during the walking or running stride. [02:02]

There has never been any research to reveal that the most high-tech modern running shoes or any running shoe ever invented can actually control pronation. [05:38]

How can we get better at pronation? [08:03]

Walk around barefoot as much as you can. [12:27]

 

LINKS:

• Brad Kearns.com
• B.rad Whey Protein Superfuel - The Best Protein on The Planet!
• Brad Nutrition.com
• Brad’s Shopping Page
• BornToWalkBook.com
• B.rad Podcast – All Episodes
• Peluva Five-Toe Minimalist Shoes
• Eluid Kipchoge
• Joshua Cheptegei
• 4 effective exercises to avoid 'runner's hallux'
• The importance of the big toe
• Runners hallux
• Why we shouldn’t worry about Cheptegei's pronation
• Researchers Suggest Big Toe Was Last Part of Foot to Evolve
• The Big Toe: Key to Proper Movement & Athleticism

 

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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.

In this episode, you will learn about the critical role the big toe plays in human movement and athletic performance.

I reveal the truth about how shoes can weaken and restrict your big toe, leading to imbalances and a higher risk of injury, especially as we age. You'll hear how the big toe impacts everything from balance to the activation of your glutes, which are essential for powerful movement.

I’ll also guide you through a simple Toe Test to assess your big toe’s functionality and share a fix to strengthen it—just a few minutes a day can drastically improve your athleticism and help prevent pain. 

Tune in to discover how taking care of your big toe can change the way you move and live!

 

TIMESTAMPS:

The big toe is one of the most critical functionalities of the homo sapiens species. [00:59]

In order to function properly, the big toe must be able to move dynamically through multiple planes of motion independently from other toes. [01:46]

With poor balance, people fall, and that is a leading cause of death of the elderly [05:03]

The big toe is the initiator of the activation of the glutes. [09:47]

Can you move your big toe separately from your other toes? [12:53]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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

 

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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.

It’s time for a rebroadcast of a wonderful interview with my old friend, Dr. Casey Means, where she talked about the launch of her book, Good Energy.

It has been a year since we talked on the eve of her book launch, which was just about to go number one and become a New York Times bestseller, and in other news, Dr. Casey has just been appointed to become the Surgeon General of the United States of America. Amazing news, a bit controversial these days since everything in politics is controversial, but long time listeners know that I steer completely clear of politics on this show, however I did want to give a plug for Dr. Casey and encourage you to listen to this interview if you didn't hear it the first time around, as she now rises to the highest position in America for doctors.

In this episode, you will learn all about Dr. Casey Means’ book Good Energy: The Surprising Connection Between Metabolism and Limitless Health, which she wrote with her brother, Calley Means, and hear her talk about the broken medical industrial complex—a subject that is of deep significance for her since (as she talked about in her first appearance on the show) she used to be a dutiful doctor, a highly trained throat surgeon who was just trying to do her best, until she realized how dysfunctional the whole system was. She had a realization: no one was really getting better. They were, however, coming in for more surgery, and this sparked her decision to pursue a career in the alternative health world instead, an issue that only became more important and personal to her after she experienced the deep pain and frustration of watching her mother die of a preventable disease. This is a great episode to listen to if you want to learn about all the nuances of our profit-driven medical system, the science and details of how mitochondrial function essentially represents the essence of our health, why mitochondrial dysfunction represents the whole cause of all disease, the scary statistic about Americans and metabolic syndrome risk factors that shocked me, and more!

Casey Means, MD, Surgeon General of the United States of America, is a Stanford-trained physician, the Chief Medical Officer and Co-founder of metabolic health company Levels, and Associate Editor of the International Journal of Disease Reversal and Prevention. Her mission is to maximize human potential and reverse the epidemic of preventable chronic disease by empowering individuals with tech-enabled tools that can inform smart, personalized, and sustainable dietary and lifestyle choices. Check out her website and visit CaseyMeans.com/goodenergy to read her best-selling book, Good Energy.

 

TIMESTAMPS:

Sixty-eight percent of Americans are classified as metabolically unhealthy. [03:08]

It's a totally unstainable path that we are on as a country. [09:04]

After becoming a head and neck surgeon, Dr. Means realized that she was not improving people's health. She wanted to focus on prevention. [12:00]

Cancer is a metabolic dysfunction. We are focusing on the wrong problem. [14:41]

The health care industry is fast growing and it makes more money when you are sick than when you are well. [20:02]

Everything in moderation is a very bad way to look at diet. [29:48]

There is such a thing as bad food. [35:19]

You need to understand your own body and read the signals your body sends to you. [36:23]

We have normalized not feeling well, that we don't notice it. [41:55]

When we eat processed foods, they are not benign.  It's more than just calories. [46:53]

The ingredients in the processed foods trigger your desire to overeat. The bigger the glucose spike, the bigger the crash [53:54]

High fructose corn syrup is in so many foods and is very problematic. [58:39]

There are five foods that you want to include to support your mitochondrial function. [01:01:36]

In a few months, if you follow those suggestions, your markers on your blood tests will show a huge difference if you were pre-diabetic. [01:09:24]

Why isn't the medical system focused more on prevention? [01:15:03]

 

LINKS:

• Brad Kearns.com
• BradNutrition.com
• 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
• Good Energy
• Outlive
• Body by Science
• Podcast with Dr. Casey Means 
• Casey Means Instagram
• Casey Means.com/GoodEnergy.
• Dr. Casey's Kitchen

 

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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.

In this show, I share more thoughts on my new, recent longevity mantra: perform, recover, perform, recover.

These thoughts were inspired by an interaction I had with my friend Michael Kummer—host of The Primal Shift podcast—who recently wrote a newsletter article about the longevity practices of the increasingly prominent biohacker Bryan Johnson.

While I appreciate a lot of things that Bryan does in service to the health community by trying all these cutting-edge strategies and then reporting back on his results, I do have some thoughts on the tendency many people have these days to drift a little too far towards high-tech anti-aging methods—particularly when it comes to taking a flawed approach to a biohacking strategy.

Just look at Bryan Johnon’s decision to eat fewer calories based on the assumption that calorie restriction does indeed help with healthy aging….When it comes to biohacking, are some extreme methods too extreme? And could we be making some huge mistakes in the process? Find out in this episode!

 

TIMESTAMPS:

Calorie restriction studies have mostly been done on animals. How do they apply to humans? [00:45]

Many people are equating fasting, ketogenic diet and other, strategies and interventions with longevity. However, these are things that that promote a stress response. [05:41]

Ditch the nutrient deficient processed foods. [07:57]

Brad takes a look at Brian Johnson's longevity goal. [10:38]

A glucose spike is not inherently a bad thiing. Is there such thing as having insulin that's too low? [13:56]

Brad tries to limit stress in his life in many ways.  He has found that shortening his time in the cold plunge is more beneficial. [16:55]

Some people get so obsessed with their training, they get into orthorexia which is an unnatural and unhealthy fixation on doing things correctly. [18:55]

Brad discusses his new dietary patterns. [24:38]

Should you feel sore after a good workout? [27:40]

Eat more and move more is a longevity strategy. [29:59]

Perform, Recover, Perform, Recover is Brad's mantra. [32:40]

 

LINKS:

• Brad Kearns.com
• Brad Nutrition.com
• 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
• Primal Shift Podcast
• Minnesota Starvation Study
• Nourish Balance Thrive
• Podcast with Dr. Tommy Wood
• High Intensity Health
• Mike Mutzel Fasting vs. Exercise

 

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!

• GAINSWave: Enhance sexual function with high frequency shockwave therapy. Buy 6 and get one treatment free with 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!

• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grass-fed animal organ supplement

See omnystudio.com/listener for privacy information.