158 episodes

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, Speedgolf world record holder, and former #3 world-ranked professional triathlete, offers a diverse and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” and "Blip" shows for some quick laughs, smiles and inspiration.

The Get Over Yourself Podcast Brad Kearns

    • Health & Fitness

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, Speedgolf world record holder, and former #3 world-ranked professional triathlete, offers a diverse and sometimes spicy mix of shows: expert guest interviews, peak performance primers, and brief “Breather” and "Blip" shows for some quick laughs, smiles and inspiration.

    Reflections Inspired By Dr. Ron Sinha on the “Hedonic Treadmill” and Rumination (Breather Episode with Brad)

    Reflections Inspired By Dr. Ron Sinha on the “Hedonic Treadmill” and Rumination (Breather Episode with Brad)

    (Breather) Have you ever wondered just how much physical stress and emotions affect your body? Referencing back to a previous show with Dr. Ron Sinha, who has worked largely in the affluent Silicon Valley area, I talk about how psychological conditions can have a serious impact on your health, regardless of how “big” or “small” whatever problems you’re dealing with might seem. The point is: stress is stress, regardless of the source of that stress - the impact on your health is the same. Which brings me to the related concept of the hedonic treadmill. The hedonic treadmill (or hamster wheel) is a preset thermostat for your own intrinsic level of happiness.  So let’s say someone was wired to be generally unhappy from childhood. If that person wins the lottery and becomes instantly rich, there would be a momentary rush of happiness or a thrill, which over time would return back to your preset thermostat level of happiness.  Studies of lottery winners show that they don’t respond to ordinary situations or everyday events with an inflated level of bliss. The treadmill refers to how individuals are constantly spinning on a wheel where they seek outside pleasures, hoping that will somehow reset their thermostat to a higher level of happiness. “Maybe if I leave this job and join a start-up, run my own business, make more money, get a nicer car, or push my kids harder so I can live through their success, then I’ll be happier…” Angry, dissatisfied, unhappy, selfish people don’t all of a sudden become peaceful, happy, selfless individuals as a result of positive changes in their financial or personal situation.
    The converse is also true: If you are wired to be happy and more resilient, then sudden adverse changes in your health or your finances may temporarily move your happiness levels lower, but then you snap back closer to your pre-programmed levels. Again, in my neck of the woods, there is a tremendous focus on constantly driving towards external goals to hopefully reset the thermostat.  This rarely ever works. As a matter of fact, it just creates sequentially greater and greater expectations that result in temporary highs, but then you’re back to your preset level of dissatisfaction. “All these years of hard work and sacrifice, yet I still feel like this.” Sound familiar? I’m by no means encouraging you to demotivate yourself or your kids, but for every moment you set a high goal, take time to appreciate all the surrounding moments, achievements, and gifts you take for granted. If you are pushing yourself or your loved ones towards external goals and setting higher and higher expectations while consistently sacrificing nutrition, exercise, sleep, social connection, nature connection, and mindfulness, then you are chaining yourself to the hedonic treadmill and not making progress towards a more fulfilling life.
    I deliberately have learned to set really low expectations for most events and personal interactions in my life, and it really has made a huge difference for me.  If expectations are not met, no worries, and if they’re met or exceeded, then I feel joy and gratitude. Here are some tips that are seriously helpful when you find yourself faced with this issue:
    1) Identify. Label rumination when it happens… “There I go ruminating again.”
    2) Categorize. Be familiar with the common rumination movie themes you replay in your head like if-then, great expectations, and social comparisons.
    3) Externalize. Grab some popcorn (a handful of nuts would be healthier!) and watch ruminating thoughts like a movie.
    4) Detach and Distract. Rumination is sticky and it will pin you to your office chair, your couch or your bed, so you feel helpless and paralyzed.  You literally become a victim or prisoner of your own thoughts. Immediately detach yourself from your rumination environment and then pos

    • 22 min
    Dr. Paul Saladino: The Carnivore Code

    Dr. Paul Saladino: The Carnivore Code

    Welcome back Dr. Paul for show #2! Our first discussion messed with my head forever, as the case Paul presents for a nose-to-tail carnivore diet is extremely compelling. Paul peppers his rapid-fire commentary with scientific terms that may escape you, but he does a beautiful job framing the discussion around two big picture insights that may change your life:
    #1: Plants are not necessary for human health and may be detrimental or extremely detrimental to many folks. The highly touted “antioxidant” and “super-nutrient” benefits are misrepresented and misinterpreted.
    #2: Animal foods have vastly superior nutrient density to plant foods, so emphasizing them in the diet delivers better performance, recovery, disease protection and satiety.
    Dr. Paul’s new book, The Carnivore Code, is a detailed look at all the scientific rationale and benefits of eating nose-to-tail animal foods. But he also offers some valuable first-hand knowledge by sharing the results he’s gotten from personal experiments he’s done - like his attempts to incorporate some plant food in the form of carbohydrates (kabocha squash, to be exact) into his diet. Dr. Paul was curious if adding some squash into his diet would help with his post-workout recovery, and how he would feel after a few days of eating a little bit of it. So, Dr. Paul added kabocha squash into his life, three separate times, for a few days at a time each time. And how did he feel after having it, even when it was just for a few days? Not any better - in fact, kind of worse: less focused, emotionally “jittery,” and hungry. 
    Yes, it turns out that adding carbs made Dr. Paul’s satiety go way down and he found himself way hungrier, much more often. So, back to the regimen of bone broth, bone marrow, and steak he went! And, unsurprisingly, he found that he felt amazing when he went back off of plants - he had improved mental clarity and focus, as well as tons of energy. And the hunger? Gone. Clearly, if you want proof of what works best for you, you’ve got to 1) examine how you feel and 2) pay attention to, and respect the science and history behind the human diet. Unfortunately, we seem to have an “epidemic of autoimmune disease” in the US, as Dr. Paul points out, and what is even at the root of all of it? Think about people you know - your friends, your co-workers, your family….we all know at least one person who’s been suffering from an autoimmune illness or a psychiatric disease for a long time, and if they’re not getting better, then it’s time to realize that it very well could be the plants - because of the toxins they contain. For a lot of people, plants are a huge trigger, and the main problem is that they don’t even realize it! And even if they do, the idea that plants are toxic and harmful to your health is extremely difficult to handle if you’ve spent your whole life believing that you’ve got to eat your greens to stay healthy. But, as Dr. Paul explains: “It is micronutrient density that determines our quality of life - and how do we get the most of that? In animal foods.”
    TIMESTAMPS:
    Dr. Saladino’s opinion is that we don’t need to eat fruits and vegetables. [03:11]
    After eating only meat, He actually felt worse when he reintroduced vegetables into his diet. [06:05]
    Paul eats about one gram of protein per pound of body weight. [08:20]
    The quality of the calories we use affect the way our body responds. [10:45]
    Losing weight is not about eating less food, it is about eating different food. [14:55]
    Food affects illness and disease in a huge way.  [18:55]
    There is much controversy between carnivore diets and plant-based foods.  What is wrong with veganism? [22:34]
    There is genetic variation in how well we tolerate plant toxins. [25:43] 
    If you are insulin resistant, you either need to go high carb/low fat, high fat/low carb, o

    • 59 min
    Developing a Fun, Energizing, Sustainable, Non-Intimidating Morning Routine (Breather Episode with Brad)

    Developing a Fun, Energizing, Sustainable, Non-Intimidating Morning Routine (Breather Episode with Brad)

    Morning routines are all the rage these days, with lifestyle gurus claiming that you can crush all the objectives in your hectic day if you can just do some badass stuff after you wake up. Some of the hype has become ridiculous, and I recite the suggestions from a viral video by a prominent peak performance guru that numbers 15 things to do in the morning. Enough already, let’s get real.
    In this show, I offer some simple suggestions to make a morning routine a reality. Tips include: making a full commitment that you deeply believe will help you, including a fun factor so you get instant gratification as well as long term health benefits, and applying the skills of repetition and endurance to turn your routine into habit - no motivation or willpower necessary.
    Practically, I suggest you start your day with some form of movement, expose your eyes to direct sunlight and do something that helps you focus (like reviewing/creating your To-Do List). And by all means, do not forget the #1 rule: avoid reaching for technology first thing in the morning (like 84% of Americans do!). If you want to get super badass, consider a cold exposure session to develop focus, discipline, and resilience against all other forms of stress that lie ahead in your busy day. There are actually a lot of options here, and it’s up to you to figure out what works best for you - but the main object is sticking to it. Enforce healthy habits, stay on schedule, and commit to carrying out the tasks that you know will keep you in a focused, productive state. 
    TIMESTAMPS:
    Brad questions some others’ suggestions. Do we really need to make the bed in the morning? [02:57]
    Brad recommends his routine which is fun and energizing and not intimidating. [07:28]
    Number 1 is: make a commitment of five minutes. [08:38]
    Number 2 is: Make it fun and make sure you get some sun. [09:37]
    Apply the attributes of repetition and endurance instead of relying on motivation. [11:07]
    Get moving in the morning. [13:32]

    • 18 min
    Sharon Brown on the Benefits Of Bone Broth

    Sharon Brown on the Benefits Of Bone Broth

    Sharon is the Founder and CEO of Bonafide Provisions, makers of the number one selling frozen bone broth in America. We will learn all about the amazing amino acids present in bone broth that support gut health, deliver a collagen boost for healthy skin and nails, and help rebuild broken down connective tissue. Sharon will detail how to make bone broth at home in the correct manner, how to discern what is quality and what is crap at the store, and how bone broth helped her child go from sickly and ADHD-diagnosed to a life of robust health. Prior to starting Bonafide Provisions, Sharon was a certified nutritionist specializing in a whole foods approach to health. She describes mechanisms in the digestive process whereby the presence of an agent on our tongue sets off an efficient chain-reaction of nutrient assimilation. She asserts that the best way to obtain the nutritional benefits of any agent (vitamin C, etc.) is through real food. In her practice, Sharon implemented the cutting-edge GAPS protocol to patients with great success, most notably with her own son.
    GAPS stands for Gut and Psychology Syndrome and emphasizes the importance of the gut-brain connection in holistic healing. The gut and brain communicate via the enteric nervous system. Interestingly, in fetuses, the gut and brain originate from the same matter before they split off and progress into a fully formed brain and intestinal tract at birth. GAPS has been shown to be highly effective in addressing assorted mental health conditions that are typically addressed with medication, including depression, anxiety, ADHD and conditions associated with the autism spectrum. The rationale here acknowledges that dopamine and serotonin are largely produced in the intestinal tract, not the brain! What’s more, stress often manifests in the gut, such as the butterflies associated with nervousness. When you suffer from the common malady of leaky gut syndrome, it has a profound adverse impact on your mental health. This is the absolute cutting edge of medicine today, and Sharon weaves the story into the discussion around bone broth because bone broth helps heal leaky gut!
    Some key beneficial agents:
    Glycine: helps with protein digestion and fat absorption Glutamine: a potent amino acid that gut cells use to produce beneficial mucus for a strong gut lining. Bone broth battles leaky gut! Proline: An essential component of collagen to promote cell repair, healthy skin and joints. Bone broth is the best source of collagen — straight from the animal’s joints! Glycosaminoglycans: Often touted by Dr. Cate Shanahan, when you ingest these agents, they head to the areas of your body where they are needed most, where you have weakened or insufficient joints and connective tissue. Interesting historical tidbit: Bone broth was a staple of the human diet in recent generations, but the massive cultural shift to processed food that occurred around 1950 led us to disgracefully neglect bone broth. After life returned to normal after World War II, marketing forces pushed women out of the kitchen, enticing families with the convenience of TV dinners and later the explosion of fast food restaurants across America, as detailed in the iconic book, Fast Food Nation, written by Eric Schlosser. Dr. Cate Shanahan specifies the year 1950 as a cutoff for being reared with a decent diet prior, or a shit diet after that. Indeed, elderly folks today can harken back to their younger days when meals were home-cooked and prepared from scratch, and sweets, treats, and sodas were celebratory indulgences instead of dietary centerpieces they are today.
    How to make your own bone broth: Find joints or knuckles—the more joint material, the better! Chicken feet are particularly rich in collagen. Make sure you get organic/grass-fed/pasture-raised bones for the same reason we want naturally raised meat. Bone

    • 1 hr 6 min
    Listener Q&A - Lifestyle Behaviors To Support Training, Honoring Digestive Circadian Rhythm, and Reconciling Aerobic Versus Intensity. (Breather Episode with Brad)

    Listener Q&A - Lifestyle Behaviors To Support Training, Honoring Digestive Circadian Rhythm, and Reconciling Aerobic Versus Intensity. (Breather Episode with Brad)

    (Breather) Lots of great stuff to cover today as I continue to go through all of the great questions you’ve submitted so far. We start with a question from a listener who challenges me to name the many things that I find more important to endurance success than the particulars of workouts and scheduling, so I spout 7 things quickly in response. I then share from recent success stories, including improved sleep from honoring digestive circadian rhythm and improving inflammatory conditions with dietary restriction. And what kind of dietary restriction do I mean, exactly?
    Well...of course, it all depends on the individual. For some people, that means eliminating certain foods that trigger inflammation. But for others, it just means working on timing and adjusting the way you schedule your meals, but not changing anything about the food itself - just switching to eating earlier dinners, for example. I also stress the importance of cultivating your intuition (in all areas of life, duh) when it comes to fitness and diet. Knowing how to employ your intuition will always serve you well because it allows you to go with the natural flow of things. So instead of forcing strict, regimented workouts set at specific times on yourself, try to balance honoring your commitments with an understanding and respect for your body’s natural needs, which are for rest and relaxation, balanced with a healthy exercise regimen.
    I then explain how to reconcile the seemingly disparate training approaches of aerobic-based versus explosive efforts found in a Crossfit Endurance workout (listen to my show with Brian MacKenzie for more details). I also talk about how consuming lectins may be triggering inflammation that worsens skin-conditions, like vitiligo, and how the elimination of night-shades can help with this problem.
    As I get down to the last few questions, I realize how many of them have had a similar theme, which is balance. How do you balance intuition with a set schedule? How can you begin to manage stress and rest most effectively? And how do you reconcile two diametrically opposed perspectives, like Primal Endurance vs CrossFit endurance? How do we move forward when there are things in our life that seem to contradict each other, or when we don’t quite know how to proceed? We get over ourselves and our negative internal chatter, and remember the importance of having a healthy perspective! Take advantage of support from your community, from your family to your friends, to your colleagues to your neighbors, because that’s what makes all the difference in the world in terms of your performance and your mindset. Just don’t get caught in the trap of stressing about not doing enough. We’re all doing the best we can (and if you’re not, simply recognize it, and make adjustments!) so, remember the importance of continuously committing to BALANCE. There is a time for action, just as there is a time for prioritizing resting and recovery. Do yourself a favor, and let yourself fully experience the benefits of both.
    Thanks for the thought-provoking questions! Keep ‘em coming by emailing getoveryourselfpodcast@gmail.com.
    TIMESTAMPS:
    David is asking about workout scheduling. What is the order of importance?  [03:57]
    It interferes with our circadian rhythms to have this constant technology available. [05:30]
    Stress/rest management is so important for a balanced life, especially for an athlete. [07:13]
    Have a healthy perspective on setting goals. [08:22]
    Having a supportive family, community environment, or training partners makes your training more doable. [09:50]
    Cultivate intuition over a regimented schedule. [11:17j
    Think about the “breakthrough workout.” It should be the centerpiece of your training. [12:10]
    Morning flexibility routine keeps Brad in a stronger position to do other things the rest of the day. [13:04]
    Clean u

    • 36 min
    Slowing Down, Redefining Success, And Pursuing A Long, Happy, Healthy Life (Breather Episode with Brad)

    Slowing Down, Redefining Success, And Pursuing A Long, Happy, Healthy Life (Breather Episode with Brad)

    (Breather) This show is inspired by a great article by Andrew Merle titled, “What Is Success Anyway?”. The author offers 7 insights that I cover with my added colorful commentary. Hopefully this show will get you thinking: Can money buy happiness? (research says only to a certain, seemingly low, point), and what is success anyway? According to Merle, success feels something like this: doing work that you love and living a long, happy, and healthy life. And yeah, that money can’t buy you happiness stuff is totally true - the fact is, once you’ve been able to cover all your basic needs (food, shelter, etc), money can’t produce the same kind of feeling of happiness in you - you plateau, basically. This is because consumerism locks you in a never-ending cycle of wanting more, more, and more...and you’re never satisfied. Small choices, like opting to make coffee at home instead of going out to your local Starbucks, will seriously add up in savings over time. Not only that, but look at what it’s doing to our planet! Simply appreciate what you already have, instead of constantly trying to collect more stuff. Remember - it’s just stuff. We live in a world where the new model of something is always just around the corner. There are always updates and upgrades, always something to buy - and there’s always a company out there trying to get you to spend your money. No wonder these things cannot give you sustainable happiness - the only joy they bring is fleeting. Real happiness comes from the substantive things in life - like making connections, engaging in or building community, service for others, living with passion and purpose...
    This is precisely why overworking yourself and overpacking your schedule absolutely destroys productivity and messes with your personal happiness. Research actually shows that once you’ve exceeded 50 hours of work per week, your productivity is seriously challenged. Push it to 55 hours, and your productivity basically drops off a cliff. Why? Because there’s no balance when you’re working without socialization. Social relationships are the #1 driver of happiness, so we have to work on creating, and maintaining that work-life balance. Otherwise, you’ll find your work suffers - when you’re overworked, your energy is low, your concentration is sluggish, your abilities are decreased. Who wants to work in a state where you’re barely functioning? No one can produce good work under those conditions, but unfortunately, it’s very common in our consumerist and capitalist-driven culture. No wonder the countries that rate the highest on the “happiest people” scale have an average workweek of 37 hours! And check this out: Europeans tend to vacation way more than Americans, who average only 11 days of vacation time a year. Compare that to studies that have shown 6 weeks of vacation time a year is optimal for happiness...clearly, we’ve got some catching up to do.
    One radical takeaway from this piece was the statement that happiness causes success, not the other way around. First, you gotta get happy, because 1) duh, it feels good and 2) because that’s what leads to success. Yes, we’ve had the formula backwards for years, and now we know: success does not bring happiness. Success follows happiness. That’s why we have to be super mindful about balance - because no one wants to have any regrets on their deathbed about how they balanced (or didn’t!) their personal life with their career. So why not start incorporating 5 habits into your day that Merle claims will boost your happiness? These habits will effortlessly get you into a positive and happy mindset, which is the key to happiness and success because having a negative and discouraged attitude will only get in the way of you manifesting your dreams. Start doing these 5 things daily, for 21 days, and see how your life changes:

    • 35 min

Customer Reviews

NJBill ,

Great listen ...for all ages

Always an interesting topic even from the retiree viewpoint. Brad’s attitude towards life is infectious

Stuart0024 ,

Thanks Brad

Thanks for all the great content and for helping me Get Over Myself

mp1957 ,

Great Podcast

This podcast is informative and entertaining.

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