The B.rad Podcast

In this episode, I talk about three simple ways to control chronic inflammation—and how to keep score on your progress instead of chasing expensive supplements.
The topic was inspired by a friend who texted me a photo of a pricey bottle of antioxidants and asked if it would help with inflammation, which prompted some classic Brad-splaining. I explain why the biggest drivers of chronic inflammation are everyday lifestyle habits—especially diet—and why heavily processed foods, refined industrial seed oils, refined grains, sugars, and alcohol disrupt metabolic health and promote visceral belly fat, the dangerous fat around your organs that actively releases inflammatory agents into the bloodstream. The goal is shifting toward a protein-centric, nutrient-dense whole foods diet.
I also cover the other major pillars: movement and sleep. Sitting too much can promote inflammatory processes, while chronic overtraining can keep the body stuck in a sympathetic stress response—so the goal is regular daily movement paired with a sensible fitness program.
Finally, I explain why sleep, rest, recovery, and true downtime are essential for repair and brain health, including the role of the glymphatic system. Before spending money on exotic supplements, focus on the basics: clean up your diet, move more throughout the day, and prioritize sleep.

TIMESTAMPS:
The inflammation in your body is believed to be the root cause of virtually all disease. [01:00]
Chronic inflammtion is mostly caused by a poor diet. [03:00]
Watch out for the oils you are served when dining out. In your kitchen toss out the soy bean oil, corn oil, safflower, sunflower, cottonseed oil, and canola oil. [06:16]
Oil that is naturally yielded such as first cold pressed virgin olive oil as well as coconut oil are better. [08:35]
Be careful when you look for avocado oil because some have been altered and mixed with cheaper oils. [09:27]
If you're snacking and consuming a lot of these foods throughout the day, throughout your life, you're going to have chronic overproduction of insulin. [11:25]
We have to put alcohol and most energy bars on this list of causes of systemic inflammation. [13:00]
Steak and eggs are good breakfast choices. [14:59]
Having an accumulation of visceral fat is a huge red flag. [16:33]
Exercise and movement influence inflammation. In order for our organs and systems to work appropriately, we need to be in near constant movement throughout the day. [22:00]
Learn what works for you. Sitting to much promotes chronic inflammation and over exercising promotes chronic inflammation. [28:46]
Sleep is more important than most people think. [31:02]

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
NEW: B.rad Real Rad Gummies - Creatine + Nootropics for Focus, Motivation, Performance, and Recovery!
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
B.rad Nutrition Guide
Dark Calories
Burn
Dr. Herman Pontzer Podcast (Energy Expenditure)
Podcast no. 1 with Dr. Tommy Wood
Podcast no.2 with Dr. Tommy Wood
Podcast no. 3 with Dr. Tommy Wood
Podcast with Dr. Sinha on Rumination

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

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

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!


See omnystudio.com/listener for privacy information.

In this episode, I talk with Dr. Courtney Conley, world renowned foot expert and author of the sensational new book, Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity One Step at a Time.
Mark Sisson and I are big fans of Dr. Courtney’s work—there’s so much crossover with what we wrote in Born to Walk—and she does a beautiful job not just highlighting the wonderful benefits of walking, but getting into the specifics of how to create lifestyle habits so you can put in more steps, strengthen your feet, and rethink concepts like the 10,000-steps-a-day recommendation.
We talk about why walking is not exercise, but a physiological necessity—our survival as a species has hinged on one key factor: movement. Dr. Courtney makes the bold case that walking speed should be considered the sixth vital sign, explaining how slower walking pace is predictive of dementia and increased cancer risk, and how simply adding 500 steps to a 2,500-step baseline can reduce all-cause mortality by 7%. We challenge the 10,000-step myth and break down why living in the 5,000–8,500 step range delivers powerful benefits, especially when you sprinkle in five-minute movement snacks and intentional faster walking.
We also go deep into foot strength and modern footwear, including why one in three people over age 45 has foot pain, how constant cushioning can weaken the foot, why pronation is mandatory for a healthy gait, and her 24-hour shoe clock concept—there’s a time and a place for everything, but the goal is trending toward barefoot functionality so the foot can do what it was designed to do.
Dr. Courtney Conley holds a Doctorate in Chiropractic Medicine and bachelor’s degrees in Kinesiology and Human Biology. She is the founder and creator of Gait Happens and has worked with professional athletic organizations including the Phoenix Suns, New York Yankees, Cleveland Browns, New York Giants, San Francisco 49ers, and Minnesota Vikings. She serves as Head of Patient Care at Total Health Solutions and Total Health Performance, premier healthcare destinations known for their comprehensive, science-based approach to patient care.

TIMESTAMPS:
Our survival as a species has hinged on one key factor: movement. (Dr. Conley) [01:17]
Why are we treating the foot so much differently than we're treating the rest of the human body? [07:07]
Gait Happens is an online educational company. [10:48]
The super cushioned shoes can improve performance because it allows your foot to not have to do the work that it is designed to do. But you need to get your feet stronger. [14:32]
One out of three people over the age of 45 have foot pain. [18:39]
Walking should be integrated throughout the day. [24:10]
On the bottom of the foot, we have many sensory receptors. When we put cushioned shoes on, we compromise some important sensory information. [27:09]
The speed of one's gait can be predictive of longevity. [28:43]
When the heel hits the ground, it starts the cascade of the foot unlocking or pronation. That is a mandatory thing that has to happen. [34:46]
The 10,000 steps we have heard so much about is kind of a myth. [39:36]
Walking is all about rotation. You are nourishing your joints. You’re loading your spine and bones. Your muscles are active and your nervous system is engaged. [46:28]
There is a difference between ambient walking and intentional walking. [47:40]
In her clinic, the most common things she sees are heel pain and big toe pain. [49:18]
Many folks in the running population who are heavy users of the elevated cushion shoes visit her clinic to learn ways to strengthen their feet. [53:17]
What exercises and strengthening can people learn from the book? [54:38]
Your shoe should respect the anatomy of the foot. The widest part of the shoe should be the toes. [58:44]

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Walk: Rediscover the Most Natural Way to Boost Your Health and Longevity
Human Locomotion
Gait Happens
Dr. Courtney Conley

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

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

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I talk with Dr. Tommy Wood about how to protect and strengthen brain health across the lifespan—how overstimulation, chronic stress, and not giving your brain time to rest and recover undermines focus and productivity, and why restructuring your workday, prioritizing sleep, and building in real cognitive breaks can help you think more clearly and perform better.
We discuss how the balance of stimulus, supply, and support shifts as we age, why retirement and prolonged illness can accelerate cognitive decline without ongoing challenge, and how physical activity, deep work, and continued learning help maintain function and even build “crystallized intelligence”—wisdom—later in life.
We also get into genetic risk and why it’s largely a probability game where lifestyle can stack the deck in your favor; the powerful role of social connection and helping others in reducing dementia risk; how to use digital tools for real connection instead of passive consumption; and the cognitive effects of substances like nicotine, alcohol, cannabis, and stimulants. Dr. Tommy shares practical strategies—from structuring your day around focused work and restorative breaks to picking hobbies that challenge your brain—as well as simple ways to maintain cognitive function, extend the time you stay sharp, and lower the likelihood of decline over your life.

TIMESTAMPS:
Tommy Wood's new book explains the environmental impact on your brain health. [01:07]
In adults over 40, dementia is the number one health concern. [07:21]
Why haven't we done a better job of understanding the brain's neurological disease? [13:28]
Studies have shown that an older adult learning a new language or musical instrument, experiences significant changes in the structure of the brain. [20:45]
Failure is the primary driver of neuroplasticity. [21:35]
If you do one of two activities such as attending lectures, writing, classes, volunteering, sports and such, you are best protected from dementia. [ 26:00]
What are the three S's that are the key to long-term brain health and disease prevention? [29:08]
Metabolic disease like high blood pressure is a significant risk factor for dementia. [35:13]
People who are stressed usually don't give their brain time to recover. [36:03]
Some people do have genetic influence and possibly have a higher risk that they can learn to work with. [38:33]
It's estimated that 45 to 70 ish percent of dementias are preventable. [39:53]
We can eliminate this accelerated decline that we are seeing around us by hitting the checkpoints like move, nourish, stimulate, connect and adapt. [47:06]
Social connection is terribly important. [47:43]
The areas of the brain that are most susceptible to decreases in function as we age, are the areas of the brain that are negatively impacted by being socially isolated. [51:27]
What is the impact of the digital world that surrounds us? What about smoking and alcohol? [52:26]
Marijuana use definitely has an effect on the brain. [01:02:46]
If someone only has a small amount of time to learn these things, what would be the tips you would give them? [01:07:34]

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Dr. Tommy Wood Instagram @drtommywood
The Stimulated Mind: Future-proof your Brain
Podcast with Wood: Metabolic Efficiency
Podcast with Wood: Sensible Healthy Living
Podcast with Wood: Beauty of Not Always Optimizing
Nourish Balance Thrive
Dr.TommyWood.com

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

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

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

In this episode, I answer the question of “Why is your B.rad protein so expensive?” and dig into why protein prices keep rising—and why lower prices often mean watered-down products.
You will hear about the huge distinction in quality in the protein supplement marketplace, why the gold standard is grass-fed whey protein isolate, and how it stands in stark contrast to whey protein concentrate and plant-based proteins, which are less pure, less potent, and harder for the body to digest and assimilate. I also explain cold processing, lactose sensitivity, and why many people think they can’t tolerate whey when they’re really reacting to lower-quality products with leftover lactose, milk fat, and fillers.
You will learn why protein supplements are getting more and more expensive and what’s happening in the marketplace, including ongoing supply chain pressure since the global pandemic, increased demand for protein, large buyers dominating supply, and reduced milk output from heat stress on cattle.
I explain how lower prices often reflect cost cutting and diminished product quality through proprietary blends, nitrogen spiking, amino acid fillers, and additives like maltodextrin, and why I put my name behind a food-grade product and why paying more for very high-quality protein is a worthy investment.

TIMESTAMPS:
There is a huge distinction in quality between whey protein supplements, thus the pricing variation. [00:01:54]
Why is this happening in the marketplace? Bro Science gives us much information. [00:02:17]
In cost-cutting, we are seeing a diminished quality of the product. [00:04:28]
If you see the word "proprietary," it's a red flag meaning secret ingredients. [00:06:19]
When you have a protein centric diet, you're giving yourself a chance to excel. [00:11:17]
The price of protein in many different forms is increasing as it becomes more popular to focus your diet on protein. [00:13:02]

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
NEW: Real Rad Gummies - Creatine + Nootropics
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

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

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.

Are you overemphasizing cardio in your exercise program?
The answer for almost everyone out there is yes. We are doing too much cardio at the expense of the most beneficial fitness stimulations by far (as known to exercise physiology, not just my opinion): anaerobic system development, true sprinting competency, and true muscular strength and explosive power. The biggest drivers of accelerated aging are sarcopenia (age-related loss of muscle mass) and dinopenia (age-related loss of muscle power and explosiveness).
Falling is essentially the first step in accelerated aging, because the body naturally loses anaerobic muscle power faster than aerobic fitness. This means you can maintain good cardio capacity for decades while becoming increasingly deficient in the qualities that prevent decline and falling—the number one cause of injury and death in Americans over age 65.
In this episode, I explain why brief, explosive exercise is the most important and most neglected fitness stimulation, and why so many popular workouts are still overwhelmingly aerobic. I clarify the difference between aerobic and anaerobic exercise and share exercise physiology data showing that activities like HIIT, CrossFit, group exercise classes, and events like HYROX rely far more on the aerobic system than most people realize.
I also explain how to bring true sprinting back into your program with minimal time commitment and minimal risk of burnout, using short, fully rested efforts that preserve muscle power, resilience, and healthy aging.

TIMESTAMPS:
Are you over-emphasizing cardio in your exercise program? [01:05]
Falling is the first step in accelerated aging. [02:56]
Brief explosive exercises are recommended. [03:45]
What is the difference between aerobic and anaerobic exercise? [04:50]
All your intense activies like HIIT, Crossfit, and anything that lasts longer than a few minutes are primarily aerobic. [11:40]
High Rocks is a template of challenges that stay the same in every competition. It is 98% aerobic. [14:00]
Instead of all the endurance work you do now, something that uses minimal time, minimal risk of burnout, you can develop your power. Throw is the sprint routine that Brad talks about. [21:40]
Rest and relax in between your efforts. Put a true sprint workout into the mix. [26:48]

LINKS:
Brad Kearns.com
BradNutrition.com - 20% OFF Your First Order!
B.rad Superdrink – Hydrates 28% Faster than Water—Creatine-Charged Hydration for Next-Level Power, Focus, and Recovery
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes

We appreciate all feedback, and questions for Q&A shows, emailed to [email protected]. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!
Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don't absolutely love and use in daily life:
B.rad Nutrition: Premium quality, all-natural supplements for peak performance, recovery, and longevity; including the world's highest quality whey protein! Get 20% OFF your first order!

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

Get Stride: Advanced DNA, methylation profile, microbiome & blood at-home testing. Hit your stride the right way, with cutting-edge technology and customized programming. Save 10% with the code BRAD.
Online educational courses: Numerous great offerings for an immersive home-study educational experience

Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!

See omnystudio.com/listener for privacy information.