Primal Endurance Podcast

In this show, we’re focusing on what easy workouts and rest days really mean for us mere mortals trying to improve our performance—not only in endurance sports, but in all manner of athletic endeavors. Tune in to hear me discuss the great Eluid Kipchoge and some stunning revelations that have come forth from detailed analysis of his training logs that he has published for all to scrutinize. If you want to hear some fantastic tips based on the meticulously detailed training logs and most effective methods utilized by the greatest marathoner of all time, this is the episode for you! TIMESTAMPS: Eluid Kipchoge has published detailed training logs for the public to learn his proven methods. [00:24] For example, Kipchoge performs at 80% capacity on Tuesday, Thursday, and Saturday and then at 50% capacity on the other days, week in and week out. [02:39] This may sound crazy, but if you are trying to condition your body for marathon, your overall training program should include walking for a huge chunk of your weekly running mileage. [06:59] The harder you train, the more you desperately need rest time. [10:16] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Cynthia MonteleonPrimalEndrance.fitBrad Kearns.comBrad’s Shopping pageB.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Schwank Grills:Wild HealthPlunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon. See omnystudio.com/listener for privacy information.

It’s time to talk about polarized training—a popular training concept often referred to as the “80/20 principle.” Unfortunately, many athletes have misinterpreted and misapplied this strategy, so we will be reviewing this training philosophy in this episode. Tune in if you want to learn what polarized training truly entails and the benefits of this practice, the research behind the effects of 80/20 training, how you can practice this method correctly, and more! TIMESTAMPS: The leading endurance athletes in the world do the vast majority of their training at comfortable paces. [01:32] You can monitor your exercise heart rate using the talk test by reciting the alphabet or talking to a friend. [03:43] The 80-20 concept means that 20% of your workouts are characterized as high intensity or difficult session. [05:00] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)PrimalEndrance.fitBrad Kearns.comBrad’s Shopping pageB.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Schwank Grills:Wild HealthPlunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon. See omnystudio.com/listener for privacy information.

Endurance athletes are back with an assortment of interesting questions and fabulous success stories to share! Questions and stories like: The importance of doing a bit of warm up before your micro-workouts; a young runner wins the state title honoring the Primal Endurance principles of monitoring heart rate carefully, avoiding processed food, getting tons of sleep, adding some strength training, and making intuitive decisions to manage stress and rest; the folly of counting calories instead of just focusing on natural, nutritious foods and managing one’s overall stress level; the importance of getting metabolically and hormonally healthy before trying to lose excess body fat; advice for older females to avoid chronic cardio and add sprinting; listening to your body instead of obsessing about biofeedback numbers; the rationale for prescription medication versus lifestyle change; emphasizing both Zone 2 and Zone 1 cardio. LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)PrimalEndrance.fitBrad Kearns.comBrad’s Shopping pageB.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Schwank Grills:Wild HealthPlunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon. See omnystudio.com/listener for privacy information.

I welcome Tawnee Gibson, longtime host of the Endurance Planet podcast, to the show for an honest, open conversation that takes us on a timeline through her own experiences as an athlete, her struggles, and what she has learned from health journey. Some of Tawnee’s revelations will be particularly relevant to female athletes, and some others—such as not feeling ready to correct course even when you know better—will be relevant to all. Tawnee also talks about what actually happens to your body as a result of having an overly stressful lifestyle, the importance of evaluating your attitude and your disposition and how it relates to stress, the pros and cons of the massive influx of technology in the endurance experience and the importance of using your intuition to navigate this new technology, why she and her husband decided to leave her home state of California to settle in a rural area in Idaho, and more! TIMESTAMPS: Tawnee talks about all the particular aspects of being a female endurance athlete. [00:32] Tawnee grew up in southern California and resettled in rural Idaho living an extremely different life. [04:03] Brad and Tawnee talk about how they now realize the stress they were putting on their bodies as they reflect back to their competitive days as triathletes. [06:28] Fighting an eating disorder and amenorrhea were part of her beginning as triathlete. [10:24] Listeners need to hear the experiences of these two former triathletes and think about what you goal is and how to avoid the roadblocks that are there in your way. [23:46] REDS is relative energy deficit in sport. Stress of all kinds can get you there as well. [27:20] You need the discipline to know when you need to rest and sit back when you are at an exciting place. [34:18] As you realize your performance is changing, accept where you are, be grateful for what your body can do. [43:50] How do today’s training methods and technologies differ to make today’s athletes bring in better times? [53:49] People over complicate things that are rather simple. [01:03:07] What is the Underpants Run that occurs during the Kailua Kona Iron Man Week? [01:06:31] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)PrimalEndrance.fitBrad Kearns.comBrad’s Shopping pageB.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa BeanTawnee on InstagramEndurance Planet PodcastCoach Tawnee.comDetermineMass Made Simple Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Schwank Grills:Wild HealthPlunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon. See omnystudio.com/listener for privacy information.

In this Q&A, I share the story of an ultra-endurance athlete who improved their health and lowered blood pressure by adding meat to their diet, if we need to consume fat (bacon and avocado!) during ultramarathons (short answer: no!), and whether or not I recommend eating fruit and high protein every day, regardless of athletic goals? I also share the story of a couple who lost lots of excess body fat in two months by using keto and intermittent fasting and talk about the importance of looking at the big picture of heart disease risk factors and doing further testing if necessary. Finally, should longtime extreme endurance athletes consider a CAC (coronary artery calcium scan), and can fit, older athletes add five beats or more to MAF heart rate? Maybe, but as you will hear in this episode, it’s also important to be conservative with MAF. TIMESTAMPS: Joe is asking about the changes he has made in his diet and what they brought about. If he is doing marathons, ultras and Ironman, it is not a good idea to introduce fasting into his regimen as he might not be getting enough protein. [00:24] If you are concerned about weight gain, remember that protein calories are not going to add body fat. [04:18] Participation in high endurance sports, even for 25 years, can bring high blood pressure, but you can find it decreases by adding red meat into the diet. [05:19] Joe is asking Brad if he is recommending fruit and protein every day no matter where you are in your training cycle? [07:10] Remember that snacking during endurance activity is not the best time to digest foods because the blood is diverted from your digestive system into your working extremities. [09:10] Chris shares how he and his wife found amazing changes in their lives after following Brad’s information on diet. [14:13] Ideally your body measurement should look at waist to height ratio. We want the waist circumference to be less than half of your height. [17:07] Scott in Palm Springs talks about one’s heart disease risk factors. He is recommending the CAC, Coronary Artery Calcium scan, especially for long time endurance athletes. [20:04] Brian, a cyclist, is asking about adding five beats to your maximum aerobic heart rate in certain circumstances. [24:36] Fat Max is the point where you are burning the maximum number of fat calories per minute during exercise. [29:46] Brian asks about what should he do when sprinting about keeping his heart rate under or over maximum heart rate. [32:42] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pageKeto Cooking for Cool DudesCarnivore Cooking for Cool DudesMaffetone.com PrimalEndrance.fitB.rad Whey Protein Isolate Superfuel - The Best Protein on The Planet! Available in Two Delicious Flavors: Vanilla Bean and Cocoa Bean Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Wild HealthPlunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my...

Having noticed the Ironman Corporation is looking for a new CEO, I decided to record an episode sharing what I would do if I were tasked with the job. This is of particular interest to me as I attended the 1989 Hawaii Ironman World Championships, which used to be held annually in Kailua-Kona, Hawaii. My time of 8:57 is still the USA record for the 24 and under age group, so I haven’t had to return (thank goodness!), but it’s great to see how triathlon has grown like crazy since my days on the pro circuit (’86-’94), not to mention endurance sports in general. However, some of this growth has come at a cost to health and well-being, and there have been many complaints about over-commercialization and the extreme costs of competing. As you’ll hear during this show, there are a few specific things that I would do to improve the Ironman experience and make it more accessible for a wider group of people. Yes, Ironman, like all corporations, has a right to make a profit, however what about students or people who cannot afford the expense of competitions like Ironman? From aerobars to road cycling to drug tests, there are many improvements that could be made to this competition, so if you are an endurance athlete who wants to know what those potential improvements are, this is the episode for you. TIMESTAMPS: Much is changing in the world of triathlon. They are looking for a new CEO for the Ironman corporation. [00:24] Brad shares his experience of putting on several events himself. His take on the increases of entry fees seems fair. [05:18] If Brad were the CEO of the Ironman corporation, he would make the distance shorter. [10:30] The Ironman was started in 1978 by a bunch of drunken sailors coming up with random distances. Why is it held in such high esteem when it actually compromises the athlete’s health? [11:46] People with tattoo of Ironman on their body should get paid as a sponsor. [17:25] AS CEO, Brad would ban Aero Bars for recreational athletes along with banning road cycling. [19:04] Drug testing is controversial, especially for amateurs. [30:05] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitB.rad Whey Protein Isolate Superfuel (Now Available in Cocoa Bean) Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. 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: PeluvaMito Red Light: GAINSWave:Plunge:Cold Plunge online course!B.rad Whey + Creatine SuperfuelOnline educational courses:Primal Fitness Expert CertificationMale Optimization Formula with Organs (MOFO): Brad's Favorites on Amazon I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon. See omnystudio.com/listener for privacy information.

I’m so pleased to welcome Mark Allen back to the show! Mark, “The Grip,” is also the greatest triathlete of all time, and he’s here today to share many of his unique insights and spiritual approach to grueling endurance sports. Mark, a contemporary of mine from the triathlon circuit, is now one of the most prominent coaches in the triathlon scene today. Get ready for a wide-ranging conversation that covers everything from Mark’s early racing days and the things he would do differently knowing what he knows now to the adjustments he had to make at the end of his career to doping in elite sports. As the conversation winds along, you’ll get to hear more of the spiritual side of Mark that he has become known for as he talks about the many years he has spent working with a Huichol healer and the retreats they put on together, as well as what he has learned from the time he has spent with other native Huichol people in Mexico. Even if you are not a triathlete, the insights you will get from this show can be applied to all our peak performance goals in life! TIMESTAMPS: Mark Allen is here to talk about his career, his current coaching career, the new technology, and what he might do differently now in his triathlon career. [00:24] The COVID gap with no Ironman championship races allowed athletes to hone their skills. [04:53] At Kona they separated the men’s race from the women’s race so on Saturday, the first athlete to cross the line was a woman. [07:11] Is the recent testing for drugs an isolated case? [14:34] Mark has what he describes as the “second season” where the recovery is separated from his racing season. How do you continue the fitness without burning out? [20:17] Overreaching is doing workouts where you’re going just a little bit beyond where your fitness is. [23:57] The unseen injury is fatigue. Superhero to zero. The first thing to go is swimming. [26:24] Another symptom of extreme overtraining is abnormally high HRV. [31:21] If Mark could turn back the clock and take all the new knowledge he has acquired as a coach, would he do anything differently in his racing? [32:36] The bottom line in this competitive sport is you have to focus on recovery so as not to be destructive to your body. [37:46] One thing Mark would have done differently in order to go faster is to cut out some of the training that he did early. [41:57] The technology in this sport has progressed. [50:40] Training with Tridot takes all of the data on you and it is analyzed in a non-biased way. {57:42] Technology has taken over our ability to daydream and to focus. [01:00:58] There is a difference between being a very successful competitor and being somebody who is very successful in competition. [01:07:17] Brad asked Mark : Would you say that the endurance is in your blood? Or were you using your endurance sports as a vehicle for personal growth and challenge? [01:11:18] For anybody out there who is maybe not exercising at all or as much as they want, and when they do it's uncomfortable, it doesn't feel good. You want to back off, you want to cut your workout short because you're not feeling good from it, get it done anyway and do it tomorrow and do it the next day and do it the next day. And at some point soon, it won't take long. [01:16:35] Mark has spent time with the Huichol people in Central Mexico experiencing their ancient ways. He used that experience to transition into this non-competitive life. [01:18:49] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitTridot.com Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @brad.kearns TikTok: @bradkearns We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text...

I’m bringing you a lively conversation with Brian Keane today, host of the Brian Keane Podcast, author of two best-selling books, The Fitness Mindset and Rewire Your Mindset, and a former teacher turned one of the top online fitness coaches in Ireland and the UK, who has transformed thousands of lives and physiques in the process. In this show, we talk about how our mindset often gets in the way of our best-laid plans and goals, especially to drop excess body fat (Brian’s expertise). You’ll hear about Brian’s amazing journey, which includes some phenomenal endurance performances and a variety of athletic experiences like bodybuilding, Crossfit, and Gaelic football, why Brian decided to become an extreme endurance athlete, a bunch of practical tips to help you get your mindset right, and all the tools and systems you need to succeed with fat reduction. We then end the show with three wonderful tips from Brian to help you get started right away in any area you may have struggled with in the past. Check out Brian’s podcast (linked below), and his books The Fitness Mindset, which teaches you how to find the foods that work best for you and how to eat to increase energy, lose fat and build lean muscle, and build the body you’ve always wanted, and Rewire Your Mindset, which teaches you how to own your thoughts, control your thoughts, and change your life. TIMESTAMPS: Brian tells his story of getting involved in sports after realizing he didn’t want to be in the career he had prepared for. You are not a tree. You can move wherever you want. [01:36] His very first event was the Marathon des Sables, probably the world’s toughest race. [07:23] Brian ran a race to the Arctic Circle. What was the course and the logistics of the race? It was 230 Km over five days. [15:43] How did he get his mindset in the right place to take on such a big challenge as the Marathon des Sables? [20:32] Does Brian think that though he is capable of such high achievements, it makes him more prone to these deep struggles that come even when he’s outwardly successful as opposed to someone who's just steady going and maybe they have a rough day? [24:19] For your guide in life, ask yourself: “What would you do for free?” [28:30] How does one’s mindset influence one’s fitness goals? [30:24] When you become metabolically flexible, you are less likely to be a slave to food. [36:17] Disordered eating makes you feel sometimes like you are handcuffed to food. [38:19] Brian is sure that his becoming keto-adapted and fat adapted delivered performance benefits in his ultramarathons. Your body cannot digest food if the blood is going to fuel the muscles. [42:22] Health, wellness, and fitness is a trifecta of nutrition, training and sleep. [47:54] Sleep tends to get pushed aside a lot. People just don’t understand how very important it is. [50:58] Using social media keeps you accountable. You need to be real and authentic. [56:02] What are three or four tips one can implement right away to make a dent in their challenge with their body fat reduction? [01:00:44] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitThe Fitness MindsetRewire Your MindsetMarathon des SablesPodcast with Dr. Joan IflandBrad’s Cold Exposure Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

Re-introducing Primal Endurance Online Mastery Course! Host Brad Kearns introduces the Primal Endurance Online Multimedia Mastery Course - everything you need to succeed as a Primal Endurance athlete. Ditch carbohydrate dependency and become a fat burning beast with this comprehensive educational experience consisting of over 120 videos, the Primal Endurance eBook and unabridged audio book, and numerous other audio presentations and complementary eBooks. The videos bring the book to life as course host Brad Kearns discusses chapter-by-chapter content, both in lecture format and practical instruction (recipe videos, running technique instruction, mobility and recovery exercises, etc.). Brad traveled the continent to interview the world's leading endurance athletes, coaches, and trainers and experts in peak performance, nutrition, and medicine. All the material is thoughtfully organized and you have instant and permanent access to this robust educational library! There is simply nothing comparable ever developed to help you succeed with your endurance goals, and gain guidance and insights from the world's leading experts all in one place. Brad talks through the components of the course, and you can also get a feel for the course material with the "9 Steps to Becoming a Primal Endurance athlete" series of free videos. LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)PrimalEndrance.fitPrimal EnduranceBrad Kearns.comBrad’s Shopping page Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

Welcome to the final installment in this eight-part series covering the 115 things you need to know as a Primal Endurance athlete. In the previous seven shows, we discussed aerobic training and how to build your aerobic base, using the method of periodization to minimize the overall stress load on your body, how to escape Active Couch Potato Syndrome, and more, and in this episode, it’s all about recovery. Tune in if you want to learn about the most effective methods for recovery—what to do, what not to do, what speeds up recovery, how to know when to rest, how to ensure your muscles recover quickly, how to engage in cold therapy appropriately, and more! TIMESTAMPS: You must build that aerobic conditioning base in order to reach your potential in endurance sport. [01:18] Periodization is dividing your training into period where you emphasize different types of workouts. [02:03] Primal eating means to escape from the trap of carb dependency. [04:51] Strength training and sprint make a huge contribution to the improvement of endurance athletes. [05:48] Sleep, walking, moving frequently, and lifting heavy things are all lifestyle practices that improve your all-around fitness. [07:01] There are many activities that aid in your recovery. Cold therapy is one that should have a place in the regimen of a hard-training athlete. [09:41] The old injury treatment of RICE is being replaced by ECM which means elevate, compress, and move. We now find that icing of injuries can retard the natural healing process. [14:44] The overall recovery for both mind and body works better at a leisurely pace. [18:24] Compression wraps or garments act like pumps to squeeze blood vessels open with force, allowing more blood and oxygen into the area. [21:06] Get your replenishment going as soon as your workout is over. Be sure to hydrate with a bit of salt. [22:13] Movement is also an important element of recovery. [25:56] For your post-workout refueling, focus on getting wholesome nutritious food. [28:56] Using rollers or balls can apply deep pressure to trigger points that represent the origination of stiffness and mobility problems. [30:23] If you are in the fight or flight state during a workout with increased heart rate, respiration, blood pressure, you will want begin chilling out. Focus on your breath. [34:56] Release your attachment to the outcome. Relax, be patient with the process of fitness. Take what your body gives you each day and nothing more. [38:18] Heart rate variability is an excellent method of monitoring your state of stress and recovery. [43:39] A metronomic heartbeat is a sign of overstress and more variation indicates that you are fit, healthy and well balanced. [52:12] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitBrad’s Cold ExposureMove Your DNABreathOxygen AdvantageBradBeat HRVPrimal Endurance Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

It’s been YEARS since we did a Q&A show on Primal Endurance (including the podcast being on pause from 2019 to 2022). We have some excellent and widely relevant questions, including: Can I raise my MAF training heart rate if I feel comfortable? A listener asks about ketogenic endurance training—yes, it can prompt quick benefits in metabolic flexibility and escaping carb dependency, but can it become too stressful over time? Other questions include: how to proceed comfortably with minimalist footwear, is striving for maximum cellular energy status to support performance and recovery the most sensible and effective longevity strategy for healthy, active, fit enthusiasts?, and if practicing nasal diaphragmatic minimized breathing can confer a performance advantage with increased O2 delivery and less workout stress. Enjoy, and please contribute to the conversation by emailing podcast@bradventures.com! TIMESTAMPS: Heather is rather new to the sport of triathlon. She finds it difficult to stick with the slower heart rate in her training. Is that okay? Brad explains why the MAF rate is so important. [00:24] Brad would strongly urge everyone listening to reject the obsession with pace per mile and just train according to your heart rate and according to the desired duration of your workouts. [08:02] You should look at it as three types of workouts: key workouts, break even workouts, and recovery workouts. [10:10] Heather also asks: Should I opt for fast walking until improvement in my aerobic fitness allow for a jogging pace? The heart rate is the focus. [14:07] Same Heather, different area of concern, asking about diet. Keto diet is stressful. The main benefit is getting rid of processed carbohydrates that are difficult to digest and interfere with your body's ability to burn energy internally. [18:54] The elevation of resting heart rate from combining keto and endurance training is a red flag. [25:45] Stacy Clark is a very active athlete at age 59, asking about her training regimen and whether she should do some faster runs or sprinting maybe once a week. [28:29] Ryan Baxter talks about getting away from devotion to fasting or low carb and keto and going to good sensible intake of nutritious foods that fuel his performance and recovery goals. He added an additional 700 calories per day and gained no weight. [35:17] The single most powerful intervention to promote longevity is exercise. If you fast for 48 hours, you get wonderful benefits but you can get the same benefit from doing an intense one-hour workout. [40:48] Breathing is playing an important role. If the muscle is not getting enough oxygen, the muscle will burn glucose rather than fat. [47:07] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitBrad’s Running TechniqueRunning Drills for BeginnersCarnivore Score Food Ranking ChartPeluva.comOutliveWhy I Stopped Fasting (Mutzel)Oxygen Advantageshiftadapt.comPodcast on breathing Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

In part seven of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we’re talking about a very important (but often neglected) part of performing, recovering, and preserving your health—complementary movement and lifestyle practices. As you will hear, the centerpiece of these practices is of course, sleep, but in this show, I present the idea that getting adequate sleep is not as simple as putting in the prerequisite number of hours every night—there are a lot of peripheral variables here, including the quality of the sleep that you get, the environment you sleep in, and even the time of year (sleep requirements vary depending on the seasons). Since everything flows downstream from getting adequate sleep, sleep quality is crucial, so you don’t want to miss this episode—if your sleep is not entirely optimal, this can show up as sub-optimal thyroid, cortisol, or inflammatory markers (it can also affect sex hormones like testosterone, etc). TIMESTAMPS: When you look at healthy fitness goals, everything flows downstream from getting adequate sleep. It is more than just getting the requisite number of hours every night. [00:24] There is a small percentage of people who have a gene that allows them to get by just fine on fewer hours of sleep, but there is a large percentage of people who wrongly believe they have that gene. [03:53] It is important to have quiet and darkness in your sleeping room. [08:41] Optimal sleep starts with minimizing artificial light and digital stimulation allowing for circadian influence that makes you feel sleepy. [11:43] To feel fresh and energetic in the morning get outdoors and expose yourself to direct light…..then have you cup of coffee if you want. [12:48] Keep your evenings as mellow as possible and dimly lit. [17:33] Waking up perky in the morning indicates that you have had a good night’s sleep. [19:23] An ideal sleeping environment is quiet and clutter-free and cool. [21:13] Napping is a good way to catch up on your evening sleep deficiencies. And to fire up your cognitive function. [25:32] The Active Couch Potato Syndrome is a real problem where athletes think can minimize activity for the rest of the day after a workout. [29:19] Walking is the centerpiece of recovery. Extended periods of sitting can compromise musculoskeletal function, cellular health, and cardio function. [32:46] Research shows that even a 20-minute period of stillness can decrease your body’s operation and cognitive function. [35:28] Cardiovascular fitness is the ability to challenge the heart and certain muscles to perform extreme athletic efforts in order to deliver oxygen to all cells of your body. [37:07] Create variation in your work environment. It takes more than a stand-up desk. [39:27] Brain science confirms that humans are incapable of focusing for longer than 20 minutes without a break. [43:00] Complimentary movements like Yoga and Pilates improve athletic performance. They also provide a calming balance to high stress workouts. [45:05] Play is a critical stress release from the pressures, schedules and responsibilities of daily life. Play can take many forms. [48:10] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)PrimalEndrance.fitBrad Kearns.comBrad’s Shopping pageLights Out Sleep, Sugar and SurvivalMarick HealthHuberman LabBrad Kearns’s Morning RoutineBrad’s First Simpler Morning RoutineRed-colored flashlightDr. Jack Kruse Podcast, part 1Dr. Jack Kruse Podcast, part 2Eight Sleep mattressesTake a Nap! Change Your Life Move Your DNAReady State.comMark Bell PodcastThe Primal BlueprintThe Primal Connection QUOTES: Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT...

This episode is a syndicate from the B.rad Podcast where I catch up with the legendary Dave Scott! Dave is a 6-time Hawaii Ironman world champion and respected coach, and in this show, we talk about endurance training, savoring the small victories and not just the big ones, the importance of having hobbies and other interests, how to know when you need to cut back on training and the mental toll it takes, what he does to feel fulfilled, and much more! TIMESTAMPS: Does Dave Scott take the opportunity to reflect back on how really awesome his career at Ironman was? [02:40] Dave recalls how brutal the races were back in the day. [05:15] Is it a possibility to be a well-adjusted but extremely competitive athlete? A well-rounded athlete will have some diversions besides the striving for success in the sport. [07:57] How has the transition from the competitor on top of the field to coaching been for Dave? [12:33] Dave has had some heart concerns but keeps up a pretty good exercise regimen. You can’t go “kind of hard” all the time. [18:06] How do the athletes and equipment of today’s athletes compare with the former years? Dave thinks the new shoes should be banned! [21:49] Today’s athletes are more sensible with monitoring the hearts rates and understanding that “kind of hard” is to be modulated. [33:55] It makes no sense to run a marathon close to a week before doing Ironman. [36:35] At what point do you bestow the distinction of being fit versus someone who is less fit metabolically? [41:22] Everything varies by athlete and their goals. What is an “easy day” of training? [44:21] A heavy diet of carbs was not optimal. Many people look thin but have lost muscle mass. [48:30] We need to regulate our metabolic rate by having a bigger block of protein, whether it is breakfast, lunch or dinner. Grazing is not as good. [51:29] It is easy to mis-estimate the amount of protein you are eating. Is there a danger in ingesting too much protein? [55:32] Today’s dietary strategy is still a mess. [01:06:19] At the end of a tough training day, is there a justification to going and trying to maximize intake of all the macronutrients? [01:10:07] Many of the bars on the market are toxic. [01:123:50] LINKS: Brad Kearns.comBrad’s Shopping pageDave ScottTrain with Dave Scott Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

I’m so pleased to introduce a very interesting guest to the show, my old friend Gordo Byrn. A prolific blogger and Tweeter on his favorite subjects, family, fitness, and finances, Gordo also writes two newsletters: Gordo Byrn’s Endurance Essentials (focused on training, anti-aging, peak performance, longevity, being strong and fit physically and mentally) and True Wealth (family, parenting, being self-reflective about how you spent time, and the true meaning of health). One theme of this show is self-reflectiveness—Gordo is a deep thinker and has experienced many transitions throughout his career, has lived all over the world, and has performed and trained at a level few others have ever matched. Enjoy listening to this conversation as we talk about parenting, training, aging gracefully, and being prudent with financial decisions and how to align those decisions up with your career goals, dreams, and values. TIMESTAMPS: Gordo’s fascinating journey has gone from high finance to endurance sports, coaching to family man. He brings wisdom to all areas of life. [00:23] Realizing that he couldn’t make a living in triathlon, Gordo spent time with family where he got out of shape, and now continues to work on staying fit. [07:16] Many people in finance and in the corporate lifestyle, make a mistake in that they view spending as quality of life. [10:57] If you have potential for something and enjoy the process, you can get to the top. You can learn physical skills late in life. [12:59] Teach yourself and teach your kids de-escalation and persistence. [19:30] Do the personality attributes of a competitive athlete transfer over to parenting skills? [24:42] If you are a Type A person very competitive, you may find you are competing in everything. So chose your game carefully. [32:00] Athletics can help fill the void when you feel that empty nest. Metabolic fitness is important for healthy aging. [34:50] If you are a new athlete or coming to a new sport, ignore the optimal program. It will hurt you. Think about quickness, strength and stamina. [39:05] Running has weightbearing bone-density benefits. [45:41] There should be a pendulum between strength and endurance. [45:41] It’s not a good idea to make your body bigger than it wants to be or have too much extreme exercise. [54:36] If it is not enjoyable for you, it is too intense. Time is the ultimate asset. [59:45] When you are a big spender, you are much less wealthy than you think. [01:05:30] There is a huge percentage of people living paycheck to paycheck. They don’t have the luxury of changing direction like Gordo did. A lot of our spending and a lot of our goals come from the environment that we put ourselves in [01:08:55] We tend to pass our unfinished business to our children. How do we define success? You cannot make your child a champion. [01:13:39] You may not have as much influence on your kids as you hope or wish. Your actions are going to be stronger than your words. [01:20:18] In the Ironman in Hawaii, the times keep improving. Improved bicycles and other things are at play. [01:22:25] LINKS: PrimalEndrance.fitPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pageGordo Byrn's Endurance EssentialsCan You Make a Living Doing That?Thousand day pacing.com True Wealth Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

In part six of this multi-part presentation covering 115 key insights about the Primal Endurance approach, we focus on the category of strength training and sprinting—an area many devoted athletes tend to fall short in, despite their importance and effectiveness, as they can deliver tremendous performance improvement in a relatively short time—if done properly. But when you disregard them, this leaves a lot of potential on the table. There are many reasons athletes end up avoiding strength training and sprinting (which I will cover in this episode), but part of honoring the Primal Endurance approach is including these complimentary workouts and improving your aerobic function—and this episode will reveal how you can do that most effectively. TIMESTAMPS: Strength training and sprinting will be covered in the “need to know” podcast. This is where a lot of devoted endurance athletes fall short and don't integrate these important types of workouts into their pattern. [00:25] Improving your aerobic function will give you the most bang for your buck. [02:23] Your body is forced to recruit the oxidative fast twitch muscle fibers. There are two types of these muscle fibers. One type is for explosive behaviors and the other more for longer duration. [05:42] Doing some core work in the gym is important. If your core becomes fatigued when you are racing, you start to exhibit poor posture, your stride length shortens and you start to get tensions and aches in your lower back. [08:32] Strength training can help athletes identify functional weaknesses. [10:57] Many endurance athletes err by conducting what is called blended workouts. [13:01] Endurance athletes with excellent cardiovascular endurance should focus on brief high intensity strength training sessions that increase raw strength and explosiveness. [16:39] An extensive rest is appropriate and necessary to be explosive during the workout. [21:38] Focus on brief high intensity sessions maintaining excellent technique. Strength declines more steeply than endurance with aging. Muscle strength correlates with healthy organ function. [22:41] Primal essential movements represent a safe, simple effective, full-body workout sequence. [26:01] Maximum sustained power training represents a cutting-edge strategy to improve absolute power and explosiveness. [28:07] Get good at sprinting, and you get good at everything. Also helps with anti-aging. [31:36] One of the most important benefits of sprinting is how it cuts you up like nothing else. [34:56] A huge element of successful sprinting is you go there with a sprinter’s mindset that you are there to deliver. Use a consistent quality of similar time and perceived effort with sprinting workout. [38:41] Sprinting in a pre-fatigued state is harmful for muscles and the central nervous system. [39:57] A proper warmup entails dynamic movements that elevate your body temperature and lubricate your joints. Afterwards get a deliberate cool down. [42:01] Running is the best sprinting choice because of the benefits of weight-bearing intense activity. [43:23] The rest interval between sprints should be sufficient to ensure that respiration returns to near normal, muscles feel reinvigorated and mental energy is refreshed. [45:10] LINKS: PrimalEndrance.fitPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePodcast with Robb WolfPodcast with Cynthia MonteleoneBrad’s video on proper skipping form Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page...

If you want to learn from the best, you can’t get any better than Eliud Kipchoge. In this episode, I deconstruct the marathon world record and training patterns of the greatest long-distance runner of all time, the greatest marathon runner of all time, and one of the greatest endurance athletes and humans of all time. I talk about how Eliud balances consistency and discipline with consciously trying to never exceed 80% of his capacity during training, because his goal is to save his energy for races instead. As you’ll hear, Kipchoge rarely exceeds the MAF pace formulated by Dr. Phil Maffetone, who actually predicted that Kipchoge would become the greatest marathoner in history by training easier than other elite marathoners. Tune in to hear me break down how he trains, runs 110-120 miles a week with discipline and joy, and never gets sick or injured. There is a lot to gain from emulating Eliud’s sensible approach, especially when you consider that the cover of the book Primal Endurance says: “Slow down to go faster.” This episode will teach you how to actually do that. TIMESTAMPS: Eluid Kipchoge broke the marathon record by running under two hours. [00:24] Kipchoge’s training principles are unique. [02:14] Marathon running has become so popular that it enables us ordinary runners to learn lessons about our own capacity. [05:39] The doping problem is still out there, but efforts are being made to handle it. [09:50] Kipchoge never goes over the edge of breakdown but he works hard and consistently. HJe doesn’t exceed his MAF heartrate. [12:53] The state of organized running in America, especially for youth, is disastrous. The abuse of young runners must stop. [25:40] Some interesting quotes from Kipchoge are below: [29:28] Motivation plus discipline equals consistency. Learn to embrace this mindset of slow pace and relaxed training. [30:30] QUOTES from Kipchoge: LINKS: PrimalEndrance.fitPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pageReady to RunSeven Habits of Highly Effective PeopleA case for Eliud Kipchoge (Magness)Fartlek RunNY Times: Kipchoge is greatest marathoner ever Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

In this rebroadcast episode I catch up with the legendary Dave Scott, 6-time Hawaii Ironman world champion and respected coach of both elite professional and amateur multisport enthusiasts. Dave brings his knowledge of the science of nutrition and exercise physiology to give you incredible insights into cutting-edge science and the competitive mindset of a champion athlete. You’ll hear Dave describe his transition from being a major high-carb pioneer back in the 80’s to his current support of primal/paleo/ketogenic eating patterns. You will learn about the science behind keto and the protective health and heart benefits the keto diet offers that can help with potential damage caused by strenuous training. Dave also gives his opinion on the “intensity vs. volume” debate by describing why it’s such a mistake to go “kinda hard” on a regular basis and how this puts your health at serious risk. Dave also shares his unique methods of introducing an assortment of distinct interval patterns that help to cleanse your cardiovascular system, which protects it from damage caused by excessive, “ kinda hard” endurance workouts, as well as why he advocates strength training year-round for endurance athletes. LINKS: PrimalEndrance.fitPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pageDaveScottInc.com Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

Welcome to part 5 of a multi-part presentation covering 115 key insights about the Primal Endurance approach, divided into six categories: Aerobic Training, Periodization, Primal Eating, Strength and Sprint Training, Complementary Movement And Lifestyle Practices, and Recovery. You can access the whole list by downloading a free eBook at PrimalEndurance.fit, and in this episode, I continue down the list by starting with #26 (carb dependency). I talk about the link between leaky gut and extreme endurance training, what happens to your body when you become highly carb-dependent, how the appetite-stimulating properties in processed foods actually cause you to eat a shocking amount of additional calories a day, how to make the transition away from carb dependency easier, how restrictive diets affect your body and performance, and much more! Thanks for listening and stay tuned for part 6. LINKS: PrimalEndrance.fitPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping page Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:Plunge:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.

In the final part of this three-part presentation on all aspects of overtraining, you will learn tips for returning to training with a refreshing new outlook and approach, how to heal, and how to ensure that this never happens again! As you will hear, the key is adopting a new process—a fully intuitive approach. Yes, this entails “listening to your body” but it also means applying high-level reasoning and critical thinking to your training decisions. This includes being able to recognize when you occasionally need to back off—even when you’re feeling great—and learning how to emphasize recovery as the centerpiece of your training program, instead of letting it be an afterthought, (listen to my podcast with Joel Jamieson for more details). An important element of this approach is minimizing chronic post-exercise muscle soreness, as this is a definite sign that you have been pushing beyond your current capabilities and/or have functional weaknesses and imbalances that can be addressed by adding new exercises to your regimen. You will also learn how to determine when it’s time to return to training when you are chomping at the bit and why you should stay away from establishing arbitrary timelines to what is a very delicate process—rejuvenating your mind and body after burnout. TIMESTAMPS: Part one and part two covered stress response in the body and discussed the symptoms of over-reaching. [02:24] A variation in beat-to-beat intervals is representative of being rested, having a strong cardiovascular system and a healthy sympathetic to parasympathetic balance. [04:13] Don’t over-train. Use your motivation, discipline, resilience to make good decisions. [06:00 It takes many, many years of experience to learn the hard way about applying that intuition into your stress/rest balance of daily life. [08:44] You may over-train and get exhausted. The first step is psychological acceptance. “Okay, I screwed up.” Then do not pinpoint an arbitrary time to return to action [09:36] There may come a time when you have to reevaluate your goals. You may learn it is time to give up and pursue other activities. Your extra time can be devoted to extra sleep as a payback on the sleep debt you have accumulated over the past years. [12:58] Functional medicine is an avenue you might want to explore. [14:50] Exercise can wait until you really are passionate about returning rather than getting back because you think you “should”. When you do start out, do half effort. [18:35] The basic principles of the Primal Blueprint are: move frequently at a slow pace, lift heavy things and sprint once in a while. [20:19] If you feel crappy after a “good” workout, you probably overdid it. Muscle soreness is a sign that you overdid it. [25:44] The over-training pattern can truly be career ending and when you are a chronically overtrained athlete, you are shortening your lifespan. [29:46] It is important to remember, if you are struggling, that the genetic differences we have are profound and some people can simply tolerate more stress than others. [36:10] Just aspire to do your best. [39:52] LINKS: Primal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!)Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitPrimal Health Coach.comNourish Balance ThrivePodcast with Chris KellyBig Book of Endurance TrainingPodcast with Craig MarkerPodcast with Phil MaffetoneThe Primal BlueprintPodcast with Joel JamiesonRunning on EmptyOne Running ShoeThe Weight of Gold QUOTES: Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites...

This episode was inspired by a quote I read in a New York Times article about Jakob Ingebrigtsen, who, at only 21 years old, is at the very top of the world. This quote was one of the most impactful things I had ever heard about athletic training: “Jakob Ingebrigtsen estimates that he seldom pushes himself beyond 87% of his maximum effort in workouts. Yes, 87%, so he can preserve the best of himself on race day.” If you think 87% doesn’t sound like it would do that much, check out his races on YouTube and you will see how he shoots straight to the front and dares anyone to pass him—Jakob manages to wear out the greatest runners on the planet by using his strategic and very powerful running strategy at his preferred distance of 1,500 meters. This show will walk you through all of Jakob’s specific training methods, and I share how his methods were actually designed by his father and two brothers (who also are quite impressive champions themselves) to formulate this uniquely effective training program—one that is notably different from the traditional model that we’re all used to. TIMESTAMPS: Jakob Ingebrigsten estimates that he seldom pushes himself beyond 87% of maximum effort in workouts. [00:24] The Ingebrigsten team has very unique training strategies. Training at or even a bit below anaerobic threshold can be highly effective to teach your body to buffer lactate more effectively. [03:06] The athletes are very careful to work at or below that threshold, knowing that there is an extreme cost to pay in terms of recovery when you go too hard. [07:30] Jakob, at age 16, broke the four minutes mile. [09:18] Most of us are working relatively too hard. [12:20] Jakob rarely runs an individual workout for over one hour. [16:48] Eluid Kipchoge has a similar protocol for training although his distances differ from Jakob’s. [20:42] How can you apply this 87% idea to your own training? [29:52] Be sure you end any type of vigorous or stressful session well under an hour. The brain does not have to be trained to suffer. [33:44] LINKS: Brad Kearns.comBrad’s Shopping pagePrimalEndrance.fitJakob Ingebrigsten on youtubeIngebrigsten Reality ShowPrimal Endurance Mastery course (FREE bag of Whey Protein Superfuel if you sign up for the full course, just email us!) Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t promote anything he doesn’t absolutely love and use in daily life. Mito Red Light: NutriSense:Marek Health:LMNT Electrolyte Drink Mix:B.rad Whey + Creatine SuperfuelMale Optimization Formula with Organs (MOFO):Brad’s Macadamia Masterpiece: Online educational courses: Check out the my Favorites page for discounts on other great products! See omnystudio.com/listener for privacy information.