The B.rad Podcast

Your body can only sustain a true maximum-power effort for about seven seconds. After that, your maximum power output starts to decline as you exhaust the phosphocreatine system, the fastest energy system in your body.
So why do most high-intensity workouts have you doing longer intervals, more reps, and shorter recovery periods? There's a big difference between true sprint training and a traditional HIIT workout, and understanding it can change how you train for power, explosiveness, and longevity.
In this episode, I explain how your body’s energy systems work, why a properly conducted sprint workout should consist of just four to eight all-out efforts of 8–15 seconds, and why extensive recovery between sprints is essential to maintaining maximum power output.
You’ll also learn how creatine helps regenerate your muscles’ phosphocreatine system, the tremendous protective benefits emerging research suggests for brain neurons, and how combining brief, explosive sprinting with aerobic endurance training can help you become the whole package: a good sprinter as well as a good endurance athlete.

TIMESTAMPS:
Your body cannot sustain a true maximal effort for very long. [01:01]
When you feel the burning sensation in your muscles, you are tapping into anaerobic glycolysis. It is not just discomfort, it is muscle chemistry working against you. [03:36]
An 8 to 15 second sprint is a broad-based recommendation for most people. [06:00]
It is suggested that 4 to 8 sprints of 8 to 15 seconds with a minimum 6 to 1 recovery to work ratio. [09:19]
Creatine supplement has been shown as a very effective protection against age-related decline in the brain neurons. [10:39]
There is a new slip stream product which makes a wonderful addition to your workouts in a pool. [14:05]

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
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!
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 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:
Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20
Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off
Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.
Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine
Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

#bradpodcast
See omnystudio.com/listener for privacy information.

Quick: What’s the leading cause of injury and death among Americans over age 65? Heart attack? Stroke?
It’s actually falling—and specifically, the adverse health consequences that can follow a fall.
There are 14 million falls a year among Americans over age 65, including 3 million hospitalizations. And disturbingly, somewhere around one-quarter to one-third of those who fall and break a hip are dead within a year. In this episode, I explain the physical attribute that can make the difference between catching yourself during a fall and suffering a life-altering injury: explosive muscle power, which is almost completely ignored in mainstream fitness programming.
You’ll learn why being strong isn’t necessarily the same as being powerful, why dynopenia (the age-related loss of muscle power and explosiveness) may be even more dangerous than sarcopenia (the loss of muscle mass), and why traditional endurance training and even many HIIT workouts aren’t developing the fast-twitch muscle fibers we need.
I explain the benefits of true sprint training: brief, all-out efforts followed by extensive recovery, and how you can get started with low-impact options like stationary bike sprints, rowing, and even simple exercises like standing up from a chair as fast as you can. As I explain, nobody accidentally trains a high rate of force development when they’re walking to the mailbox, but you can accidentally train your aerobic system every single day. Ultimately, we need to become good sprinters as well as good endurance creatures.

TIMESTAMPS:
Falling is the number one cause of injury and death among Americans over age 65. [01:01]
Mainstream fitness programs are mostly about aerobic endurance conditioning rather than balance and fall prevention. [02:08]
Sarcopenia is age-related loss of muscle mass. It is the most prominent and obvious predictor of one's disease risk and longevity potential. [05:40]
If you are ignoring the anaerobic fast twitch muscle training and development, you are going to have a very steep decline. [07:57]
Sprinting should be powerful explosive short efforts and then extensive recovery time. [09:00]

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
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!
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 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:
Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20
Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off
Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.
Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine
Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

#bradpodcast
See omnystudio.com/listener for privacy information.

What if running one lap around the track could reveal more about your longevity potential than any other fitness test?
The 400-meter run is known in track and field as the “race of truth,” challenging your fast-twitch and slow-twitch muscle fibers, aerobic and anaerobic energy systems, and your ability to maintain your technique as fatigue sets in. I revere it as the single best longevity marker known.
In this episode, I explain why mainstream fitness programming emphasizes aerobic conditioning while often neglecting the speed, power, and explosiveness that decline much more rapidly with age.
I also discuss research linking mile-run performance at age 50 with the potential to reach 80 in good health, and share my age-graded 400-meter chart, which lets you compare your time with performance standards for your age, all the way to 100.

TIMESTAMPS:
The nickname for the 400 meter run is the Race of Truth. That is one lap around the typical track. [01:01]
For the first seven seonds you are running on stored phosphocreatine which is the energy stored directly inside the muscle cell that exhausts quickly. [03;24]
Thje enxt phase is called anaerobic glycolysis that is burning sugar glycolysis without oxygen. [04:27]
The 400 is an all out examination for all the energy systems, not just a very narrow sliver of your fitness capabilities [07:50]
Humans are the greateast endurance creatures on earth. [10:24]
Brad contends that tracking your performance in the 400 meters reveals more about fitness and longevity potential than any other fitness or even medical marker. [11:17]
Brad explains how to analyze your performance on the chart on his website: "Age-Graded Longevity Performance Standards" [13:30]
One can expect about a 6% decline per decade. [18:12]

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
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!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Age-Graded Longevity Performance Standards


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:
Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20
Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off
Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.
Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine
Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

#bradpodcast
See omnystudio.com/listener for privacy information.

It’s time for some more Bradsplaining!
These are short episodes inspired by longer, full-length episodes that I have on the B.rad Podcast, so if you want a little quick hit, maybe it will interest and intrigue you to listen to a longer show on the same subject—that’s the idea.
In this episode, I’m talking about sleep and why it comes first on the list of health objectives—everything else flows downstream from getting optimal sleep. That’s nothing new or revelatory, but I see a lot of people paying lip service to the importance of sleep, and then these habits leak into the picture, especially when it comes to interacting with screen technology as the evening comes to an end.
In this show, you will hear about how you can easily create a nice transition from a waking state to a good night’s sleep, why I’ve found that I need about nine hours a night, and the simple habits that can help you awaken refreshed and energized in the morning.
From minimizing artificial light and digital stimulation to keeping your bedroom cool and getting direct morning light, these are some of the strategies that can help you put your sleep habits first and set yourself up for a good night’s sleep.

TIMESTAMPS:
Getting optimal sleep is the number one objective you should have for health and longevity goals. People differ in what their body requires of sleep. [01:14]
You want to wake up in the morning feeling refreshed and energized. It starts with sensible evening habits that help set up that transition to you sleep environment. [04:06]
Red light ambience in your bedroom is so much better than the white light color you get from light bulbs or the blue from screen. [06:15]
Try taking an evening walk before bed or acquire a cooling mattress. Your body likes to be cool before sleep. [07:54]
Our digestive circadian rhythm gets thrown off if we eat too close to bed time. [09:35]
Your bedroom should be stress free. No work desk piled with "to do" jobs. TV should be enjoyed elsewhere in the house, not the bedroom. [10:53]
It is important to sleep in a cool room, keeping cozy warm with pajamas or blankets. [12:53]
Align you circadian rhythm by waking at sunrise. [18:20]

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
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!
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 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:
Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20
Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off
Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.
Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine
Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

#bradpodcast
See omnystudio.com/listener for privacy information.

Welcome to a new series on the B.rad Podcast called “Bradsplaining,” where I provide tips, insights, and commentary on distinct subjects, giving you shorter episodes with actionable insights and takeaways.
The first episode explains why I quit jogging after 40 years—and why you might want to, too.
I was an extreme endurance machine from ages 15 to 55, but today I am a sprinter and a high jumper in the 60+ age division of Masters Track & Field. This is quite an unusual athletic transformation, as I’ve gone from competing in events lasting nearly nine hours to participating in events that last just a few seconds.
As you’ll hear, I was completely immersed in the endurance training lifestyle from ages 15 to 30. I basically spent my life eating, training, and sleeping, and was actually asleep for half of my career!
In this show, I explain why I quit endurance training in the hopes that it will help broaden your perspective on what it means to be fit for life, especially if your fitness pursuits currently skew toward endurance (which is what the vast majority of fitness enthusiasts are doing). I also reveal the worst-kept secret of the mainstream fitness scene, why the vast majority of runners should not be running, the importance of rejecting the struggle-and-suffer mentality, and how to introduce true sprinting into your training.

TIMESTAMPS:
Brad explains why he quit endurance training after 40 years and maybe you should consider it. [01:01]
Chronic cardio is a pattern of steady state cardiovascular workouts that are stressful and cause injury. [06:20]
True sprinting is a very brief all out anaerobic effort using the fast twitch muscle fibers. [09:38]
It is not that easy to reject our long ingrained habit patterns and cultural programming toward the no pain, no gain philosophy. [12:51]
Move frequently at a slow pace, lift heavy things and sprint once in a while. [15:00]

LINKS:
Brad Kearns.com
BradNutrition.com
B.rad Whey Protein Superfuel - The Best Protein on The Planet!
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!
Brad’s Shopping Page
BornToWalkBook.com
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Podcast with Mark Sisson
Dr. Doug McGuff

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:
Recover Faster: B.rad Superfuel helps with fat loss, longevity, immune function and athletic performance with a potent combo of grassfed whey protein and creatine. A five-star bestseller on Amazon, or order direct and save! Get 20% OFF your first order with code BRAD20
Strengthen Your Feet: Peluva five-toe minimalist shoes naturally strengthen and realign your feet to perform better, relieve pain, and achieve full functionality. Use code BRADPODCAST for 10% off
Online Education: Immersive learning to transform your diet in 21 days, endurance train the right way, prepare Paleo meals for the whole week, get started the right way the therapeutic cold exposure, and custom-design a morning movement routine.
Slipstream Swim Machine: Smooth, adjustable, battery-powered swim current generator. Swim, or run, in place against a powerful current! Save $250 with the code BRAD @SlipstreamSwimMachine
Somnus sleep system: An advanced, water-based mattress pad that uses intelligent, dual-zone temperature regulation to optimize your micro-climate for deeper, more restorative rest. Use code BRAD for $200 discount on SomnusLab.com
Clean Your Indoor Air!: The Jaspr Air Scrubber is an ultra high-performance, automatic-sensor unit that will address the often-disregarded health concern of indoor air quality. Save $350 on your unit with code BRAD
Explore B.rad Nutrition, online courses, and my favorite gear at: BradKearns.com/Shop

Enjoying the podcast?
Please leave a quick review on Apple Podcasts—it helps more people discover the show. Thanks for your support!

#bradpodcast
See omnystudio.com/listener for privacy information.