Brad Kearns covers health, fitness, peak performance, personal growth, relationships, happiness, and longevity. Slow down, take a deep breath, take a cold plunge, and get over the high-stress, tightly wound approach that often leads to disappointment and burnout. Kearns, a New York Times bestselling author, Guinness World Record holder in Speedgolf, 2020 #1 ranked USA Masters track&field age 55-59 high jumper, and former national champion and #3 world-ranked professional triathlete, offers a diverse and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” shows providing quick insights and how-to tips that you can execute right away to improve your life.
Dr. Al Danenberg: Beating Incurable Cancer With The Carnivore Diet And Other Routine Insights
Get ready for an inspiring, honest, emotional, and heartfelt show with Dr. Al Danenberg.
Dr. Danenberg has been a periodontist in South Carolina for 44 years, dealing with gum and mouth disease, and appreciating the role of gut health as the centerpiece of healing and wellness. He is also one of the earliest certified Primal Health Coaches, and is considered a poster boy for ancestral living in the older age groups. However, Dr. Al’s health journey has come with some major ordeals that he will detail in this show.
You’ll learn about the incredible transformation he experienced after switching to a Paleo diet at the age of 66. He explains that this total lifestyle change was actually a much needed and necessary method for healing as he walks us through the reasons that led to this change (having a stroke and later being diagnosed with cancer). He talks about watching weight drop off his body - to the point of 30-something pounds - over the course of two years, and how he was able to finally ditch the seven medications that his physicians had prescribed to him (not to mention claimed he needed to take for the rest of his life!).
You’ll learn the unbelievable and inspiring story of how Dr. Al went from being diagnosed with cancer to being cancer-free. He explains his decision to say no to chemotherapy (which was insisted on by his doctor) and he clues us in on fascinating facts from many compelling studies that support the idea that a strict animal based diet, with no need for pharmaceutical drugs, is actually the most effective method of resolving chronic and cancerous health issues. Interestingly, he became intrigued by an animal based diet in early 2020 and has been following and advocating that strategy for over a year. Dr. Al does a great job of explaining the link between gut function and overall health (especially periodontal disease) and how eating an animal-based diet can help you heal from gut dysfunction that you may not even be aware of.
The show ends with Dr. Al commenting on the 10 innovative health tips he himself follows to protect himself and continue to thrive. His bottom line is ultimately to put the most emphasis on having a robust immune system. Here is a great list he has generously shared of his top 10 health tips:
10 Health Tips From Dr. Al Danenberg
1. Eat a healthy diet: I follow my animal-based diet, which I call the Better Belly Blueprint. It is an organic, gluten-free, nutrient-dense, anti-inflammatory eating plan. I consume a fat-to-protein ratio measured in grams of approximately 2:1 per meal. I eat when I’m hungry and drink when I’m thirsty. I occasionally eat some plants (no more than 10% by volume of a plate of food) that are low in phytates, oxalates, and lectins. I also cycle out of ketosis once a week by eating approximately 100 grams of carbs for that one day to maintain my Metabolic Flexibility.
2. Fortify my gut and maintain an intact gut epithelial barrier: I take 2 caps of MegasporeBiotic (from Microbiome Labs). I also take 2 caps of TerraFlora Deep Immune, which also stimulates the production of interferons (IFNs) as well as activates downstream immune cells to support my immune system (from Enviromedica).
3. Support my bone: I take 6 caps of OsteoVegan (from NuMedica), 2 caps of Megaquinone K2-7 (from Microbiome Labs), and 5,000 IU of Vitamin D3 (from NatureWise).
4. Help repair my mitochondria: I use PEMF (Pulsed Electromagnetic Field) Therapy using the PureWave PEMF mat first thing in the morning for 30-minutes at setting “Basis – 1”, afternoon session for 30-minutes at setting “Basis – 5”, and at bedtime for 30-minutes at setting “Basis – 1”.
5. Assure animal-based nutrients from organs for my cells: I take 5 caps of Desiccated Organ Complex and 4 caps of Desiccated Bone Marrow (from Enviromedica).
6. Control pain:
Insights on Testosterone, Libido, and Sexual Function (Breather Episode with Brad)
Don’t let the title of this show make you think this episode is mainly for male listeners: you will learn a lot about sexual function and libido that is relevant for women as well.
I’ve really been diving deep into research as I work on writing my new book about testosterone function and delaying the aging process, and I have already discovered so many compelling insights that I’ll be sharing some of them with you today.
You will learn what it is about visceral fat that makes it so harmful to the body, and also why it becomes a slippery slope that is hard to escape once you add a little bit of this kind of fat to your body. Did you know belly fat is actually classified as an endocrine organ of its own because of the inflammatory chemicals it secretes? This also puts your system in a constant state of inflammation, which inhibits testosterone production and a whole host of other issues relating to metabolic health. And, this all leads to even more belly fat accumulation! And when you have too much belly fat, any testosterone your body is making (or receiving through supplementation) will actually be converted into estrogen.
You’ll also learn about the connection between working out too much and libido levels and the importance of napping. Training yourself to unplug and actually shut your brain down is such an important practice to commit to making daily. Remember the goal is not to fall asleep but to rest and check out. If you have trouble falling asleep or feeling really rested, use a blindfold to help your body relax, and your mind will follow.
I also share the Taoist theory that posits that (for males) orgasms deplete your essential life force and the importance of preserving them. The idea is to have sex frequently, but not ejaculate frequently. But interestingly, Taoists believe frequent orgasms have the opposite effect on females! Read The Tao of Health, Sex, and Longevity: A Modern Practical Guide to the Ancient Way for more info.
My shows with Dr. Wendy Walsh are also a great resource to check out on this topic.
Both women and men, let's talk about testosterone libido and sexual health. Is there something we can do besides taking medications? [01:49]
The first and foremost symptom of trouble is the spare tire. Belly fat is inflammatory and puts you in a state of chronic or systemic inflammation. [04:15]
Surprisingly libido and testosterone do not have a direct relationship that we’ve always assumed. [08:09]
Teach yourself how to relax, and then you will optimize your sexual health. [09:36]
Taoism believes women should have as many orgasms as possible. This is the opposite for the male. [14:46]
There are three energy sources: Qi, Shen, and Jing. [15:36]
It is a much different story for females in the society of thousands of years ago. [16:32]
It takes about 72 hours for sperm and seminal fluid to regenerate. [19:24]
In modern society, the female is in a different role and can easily deplete her hormone balance. [21:41]
The Taoists want males to withhold their orgasms frequently. [22:28]
Science differs from the Taoist theory. Many studies talk about frequency of once a week as being the maximum. [27:44]
Pornography is a real problem leading people to believe they are having real sex and interfering with their hormone stabilization. [29:12]
Testosterone is not directly connected to libido. [30:59]
We must get that life stress and balance and give yourself a fighting chance at being a good lover here with your partner. Develop a sense of humor. [33:26]
Supplements: A lot of these products are actually targeting libido rather than testosterone. [38:34]
The topic of testosterone replacement therapy has produced some highly disturbing statistics. Look at lifestyle changes first. [42:09]
Join Brad for more fun on:
Dan Vinson: Livin’ The Monkii Life
Dan Vinson is the Founder of Monkii.co, makers of unique, compact home fitness equipment that allow you to enjoy a full body workout.
He has also had quite the interesting journey as a young entrepreneur and lifelong athlete. He made an improbable progression at Georgetown University from walk-on lacrosse player to earning a starting spot and full scholarship. We talk about the unique mindset attributes he displayed as a youth to persevere and continue to excel. One interesting element of that story is how Dan got just a tiny glimpse of his potential with an excellent practice performance, but then took repeat poundings and rode the bench for a long time until he got his chance.
You may be familiar with Alex Honnold’s historic ascent of YOsemite’s El Capitan, as portrayed in the movie Free Solo, but if you want to climb El Cap the “regular” way, did you realize that it can take days to get to the top? You have to haul tons of climbing ropes and gear, sleeping bags, food, water, and clothing, hoisting backpacks up rope lines and continually stopping to regroup and climb a new pitch. After a couple failed attempts, Dan’s successful ascent (taking 31 hours!) was only a part way point in the awesome physical challenge. He and his climbing partner got hypothermic at the top. Instead of camping out, they had to hike 10 miles back to Yosemite Valley in the middle of the night with no food or water.
You’ll learn how Dan’s extreme passion for outdoors (check out his wilderness workout video from back in the day!) was the inspiration for creating Monkii, and how he leveraged the power of Kickstarter to quickly build Monkii into a home fitness powerhouse. Enjoy the episode, and if you enjoyed learning about Dan and Monkii and want to hear more from him, check out his podcast.
Brad’s guest has many adventure stories to tell covering fitness mentality and competitive intensity. [01:14]
Dan talks about how he was able to build his business quickly. [05:14]
What is a stoic mat? It helps balance and stabilizes muscles. [09:05]
Dan and his partner have invented many different types of equipment with nature in mind. [13:11]
What will the future be in society’s approach to fitness overall? [18:56]
If and when we do get back to the gym, the social aspect and support will be there. [19:56]
The football winning streak at his high school worked because of the way the players trained. [22:41]
Dan played lacrosse in high school and college. He kept in shape in the summer in the wilderness. [24:05]
Dan is a good example of commitment the way he kept going to practice with hope of improving enough to make the team. [27:58]
It is a challenge to leverage the skills you’ve developed in one arena and apply those to another endeavor [31:34]
When you develop commitment as a skill as an athlete, you are a good candidate for any job. [36:46]
Dan talks about his rim-to-rim-rim trip to the Grand Canyon and climbing El Capitan. [39:09]
Dan describes the ordeal of his climbing El Capitan in Yosemite. [45:01]
Can a novice climb El Capitan? [56:04]
Repelling is much more dangerous. You cannot make a mistake. [59:54]
Is there a trend in the younger generations of how they plan their lifestyle? [01:07:22]
“The guys who could stay hungry ended up being the best players.”
Join Brad for more fun on:
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Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, Brad won’t sell out t
Overcoming Fear and Backing Into Happiness ― Insights Inspired By Dave Rossi (Breather Show with Brad)
Four-time podcast guest Dave Rossi has a unique approach to spirituality and happiness that leaves a lasting impact.
Enjoy our previous shows (like the episode about his book, The Imperative Habit, and Overcoming Fear and Anxiety With Values and Vision) and this Breather show about dealing with fear by using a methodical and effective process. Dave also puts an interesting spin on happiness by urging us to view happiness as our default state once we eliminate all the things that make us unhappy. Hint: most of them are ruminations in the mind about the past or the future!
This episode walks you through the four steps you can take in order to truly overcome fear and anxiety. And the way Dave frames things that we too often deem as negative, like failure, will open your eyes to a whole new perspective, which helps when making adjustments to the way we handle negative emotions.
The first step when you’re feeling anxious, scared, or anything unpleasant, is to Stop. First, become aware of what emotion and feeling that you are feeling. If it is fear, then call it out. Say, “I am afraid that…” Consciousness is not acting happy, so we can feel happy when we can act happy. Instead, Dave says it’s like, “Shining a flashlight on the deep dark parts of our fears and vulnerabilities and touching them, seeing them, exposing them, and shining them with light so we can feel great all the time.”
It’s important to get the difference between the two ― I know I’ve definitely been that overly positive guy that essentially is in denial then! And it needs to be said that it is ok to have fear. It’s normal, we all experience it, but the issue that arises out of fear a lot of the time is that you have to decide what to do with it. And acting on any emotion is not advisable ― certainly not fear. “Fear inhibits clarity, full stop.”
The next step is to Process: Where is the fear coming from? Danger? Fear of loss, fear of results, fear of failure? Processing the emotion usually leads back to either a belief, or ego. Dave says, “Using intelligence and thoughts, reason to find solutions to the issues without fear. This will give us greater intelligence and great power to choose.” I love this point of Dave’s because overcoming fears of failure happened to me by both working hard AND smart.
I think of my son now: a college grad, out in the real world now….and real life is scary and discouraging. But if you turn to your values and vision, as Rossi says, you can take action by applying some of that mindset training to envision your path clearly. And that is when you give yourself your best shot.
“Tell yourself you need to make the analysis and choice without the fear, but understand the issues surrounding the initial feeling. Dealing with fear is facing the things you need to do, to make something work,” Dave says. “Doubting your ability can be real, more real if you doubt it without fear and without ego. Then you can objectively assess your abilities - not your abilities fogged by fear or ego.”
The next step is to Decide: “Decide authentically, with a feeling of love and joy for the task. Decide without fear.” To do that, the key is realizing that any outcome is the outcome that it is supposed to be. We have much less control in our lives than we think we do. Here, Dave uses the example trying to parent your kid into being a “success.” I love this reflection because kids really are on their own path from a very young age, and your job as a parent is unconditional love and support. Like being the caddy to a golfer! You can give advice, but don’t overly orchestrate things, and don’t try to shield them from struggling and failure. There’s so much to be learned there. Dave says failure is supposed to teach us something. That it’s a growing experience. And if a venture fails, it doesn
Mark Sisson and Brad Kearns: Introducing Two Meals A Day
The long awaited release of the diet book to end all diet books is here!
Two Meals A Day transcends the confusion and controversy about healthy eating, and obsessing over strict food choices and meal patterns required with many niche strategies. Instead, you’ll broaden the focus to a simple and sustainable strategy that works for everyone. Emerging science reveals that when you eat is just as important as what you eat for fat loss, disease protection and longevity. Even among those devoted to choosing the best foods or following strict macro guidelines, it’s possible to fall short of fat loss goals by eating too frequently and engaging in the surprisingly destructive habit of snacking.
In this show, you’ll get a great sense of the content of each chapter in the book, starting with a detailed explanation of how to achieve metabolic flexibility—the ability to gracefully burn a variety of fuel sources as needed, with the emphasis on stored body fat as your preferred fuel choice. You’ll understand that our body works most efficiently in a fasted state, with autophagy, immune function, cognitive function and inflammation control all optimized. You’ll also learn why simply ditching the Big Three toxic modern foods (refined sugars, grains and industrial seed oils) will get you most of the way toward your potential. You’ll gain a deep understanding of how to make the best choices in the ancestral food categories, and form an empowering mindset by rejecting self-limiting beliefs and behavior patterns and operating from a stance of gratitude, mindfulness, and self-confidence. The show will also overview how to implement the important lifestyle practices of sleep, rest & recovery, increased general everyday movement, and brief, high intensity workouts. Enjoy this highly informative conversation with Mark and pre-order Two Meals a Day at twomealsdaybook.com!
Brad and Mark Sisson bring you up-to-date on the latest information on healthy eating. [01:58]
Their new book, Two Meals a Day will give you all that you need to get on that path for better health in a simple message. [06:43]
Metabolic flexibility encompasses a lot of different ways of eating. One can get there either with Keto or intermittent fasting. [09:14]
The point is really what's the least amount of food I can eat and maintain muscle mass, maintain energy and not get sick? And most importantly not be hungry. [11:32]
The biggest problem we have had throughout the last several decades has been taking in excess calories and storing them as fat. [14:40]
How can you get comfortable eating only two meals a day? [17:41]
People have tended to live and die by the number of calories, counting calories in and calories out. That’s not how it works. [20:31]
Get rid of the crap. The big three: sugar, industrial seed oils, and processed grains. Try it for twenty-one days. [26:36]
Learn to do this systematically and methodically so that your body learns to adapt. [31:22]
We want all the food we eat to taste fantastic. We don’t need to be beholden to what someone says is “healthy” or to worry about hunger. [35:30]
Making good choices within the ancestral food categories: meat, fish, fowl, eggs, fruits, nuts, and seeds, does not have to be complicated. [36:51]
New information just keeps coming. Don’t be afraid to try something different. [41:18]
The enjoyment of the experience in itself contributes to a healthy diet. [44:20]
Sometimes you find out that what you have been eating is actually causing much of your physical discomfort like indigestion, arthritis, bloating and such. [48:10]
Many people listen to us and read the books and know what to do, but don’t understand why they fall off the rails. What can they do? [50:27]
Sleep is the single most overlooked opportunity to reassess health, whether it's mental health, restorative healt
Brad’s 5-year Health & Fitness Reflections, Part 2 (Breather Show with Brad)
Part 2 of my five-year health and fitness reflections covers some great exercise breakthroughs that I’ve implemented recently, as well as some lifestyle and mindset strategies that I’m placing great importance on these days.
I was talking with my former podcast guest and lifelong super athlete Dave Kobrine - the king of morning routines (listen to this show about his 2.5 hour daily regimen featuring waking with the sun for some easy cardio, a cold plunge and hot sauna, plus long weight training sessions). At the age of 59, Dave has a PhenoAge of 47, and together, we came up with some of our most beneficial highlights and best practices for aging gracefully, so let’s get to it!
Some great overall trends for me in the past five years have been:
Backing off from workouts that are too tough and cause soreness/extended recovery time
Doing micro workouts on more active days. I have seen over time just how much a little here, a little there, every day, really adds up in the long run.
Rethinking Jogging and overall minimizing endurance exercise. I don’t know how your brothers or Dietch can keep doing it but it doesn’t seem healthy to run marathons in one’s 50s. Certain genetic profiles may be more adapted. e.g., Non-dunkers…
Variable resistance training using an X3 bar and stretch Cordz for less soreness and less joint load. See my Day in the Life video to see how I work with both.
Doing my Morning Routine every single day for the past 4 years. Since I have low consistency in life overall, this has made a life-changing difference. I feel fitter and more resilient overall, and when my knee heals, I expect to perform superhuman feats/set records.
Cold plunge! As you probably already know, doing a cold plunge is a staple in my morning routine, and if you are interested in setting up your own chest freezer to do cold water therapy at home, check out this video where I explain the steps behind my setup.
Fighting the hyper connectivity battle: I love the positives that come with technology, but I also can’t ignore the many downsides, so down time and spending time away from screens is something we all must prioritize by using discipline. What really works for me is, instead of simply relying on willpower all the time, I make an effort to orchestrate opportunities where I have to get away from the computer/phone. It helps so much when you find ways to be disconnected from your phone, like doing exercise, going in the sauna or jacuzzi, napping, or taking a meditation break.
So incredibly dialed in there for years dating back to triathlon days getting 12 hours a night. However, in the back of my mind I have that wimp question - am I accustomed to luxurious sleep habits and sort of addicted like junk food?
It is so important that we work on formulating a strong and empowering mindset that allows us to best deal with the things we all face daily, like anxiety, uncertainty, setbacks….things that are certainly heightened and exacerbated right now. But I love what Dave Rossi says about the pursuit of happiness: Lasting happiness is more about removing things that make you unhappy, and then you are left with happiness. This is powerful. When faced with fear and anxiety, respond by redirecting your thoughts to your values and your vision. Dr. Ron Sinha also explained on the show that FOMO has actual health consequences, so remember that your mindset literally plays a role in the state of your health.
Another interesting manifesting concept is that that which you fixate on has a tendency to play out. Yes, good and bad. Remember what Luke Storey says: “Just doing the act is huge.” When Luke was on the podcast, he emphasized the importance of being grateful now and then going forward from that perspective, because you simply cannot manifest without having gratit
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Useful thoughtful commentary
I’ve been listening to Brad for a few years and I really enjoy the shows. He is not afraid to bring in unique speakers - sometimes from off the beaten track, and hear their stories. Also brad’s ongoing journey to “get over himself” comes though - he approaches the discussions with humility and openness. The primal endurance philosophy which he still follows helped me a lot in recent years - and I enjoy something in every episode.
Dry Farmed Wines - no shipping to Canada
Booooo that’s just cruel. In Canada we care about our health and listen to these podcasts with gusto! Why.....?! We are not Siberia.
Laird was great..always full of good points and wisdom..think he’s fantastic
That said who had their notification on during the podcast. Kept hearing a ping when someone got a text. Ironic given you guys were discussing too much screen time in today’s world. Very distracting. I thought I was getting texts so kept interrupting the program to check my messages But it was in the podcasts.
Also, there’s many podcasts out there to listen to. It’s competitive. I’m tending to Listen only to those where the guest in In The same studio/location or they have proper technology where the sound quality is better. Using a speaker phone just won’t cut it for me. Too much delay and static at times.