The B.rad Podcast

Running a marathon is a bad idea—and in this episode, I explain why. I react to a shocking new study suggesting that during a marathon, the brain may actually consume myelin (the fatty insulation around nerve fibers) for fuel once glycogen stores run low.
The researchers reassure us that the brain “bounces back naturally over time.” I’m not so reassured. I talk about the acute damage caused by marathon running—not just to the brain, but also to the heart, kidneys, hormones, immune system, and inflammatory response.
I also go deeper into the long-term concerns around extreme endurance training: the diminishing returns of chronic cardio, why endurance training often fails as a fat-loss strategy, the “struggle and suffer” ethos of the endurance scene, and the opportunity cost of spending all your fitness energy shuffling down the road instead of building strength, power, explosiveness, and resilience. I explain why “what doesn’t kill you makes you stronger” is often misunderstood through the lens of hormesis and cumulative stress load, and finish with my preferred approach to lifelong fitness and longevity: walk more, lift weights regularly, and sprint once in a while.

TIMESTAMPS:
Running a marathon is a bad idea. Running those 26 miles can transform your brain. [01:05]
Myelin is the fatty insulation around nerve fibers used as fuel when we run out of glycogen during a marathon. The brain fog one gets is caused by the loss of myelin. [02:24]
Brad is looking at the stress on the brain as a result of metabolic myelin plasticity. [04:35]
Long distance running places significant demands on the body and brain. [07:10]
Numerous critical health immune inflammatory and cardiac biomarkers get temporarily blown off the charts even in the best prepared athletes, but more so in the recreational athletes. [09:45]
If you were to go directly from crossing a marathon finish line to the nearest emergency room and have blood drawn, you would have the same lab results as someone suffering from a myocardial infarction, a heart attack. [10:47]
There's also prominent research revealing how the immune system is suppressed for a significant period after the marathon. [14:15]
The essence of peak performance and achieving bucket list goals is to do them correctly rather than drag a tired, unprepared body to the finish line. [17:58]
One study suggests that conducting around two and half hours a week of endurance exercise comfortably paced is sufficient. [20:07]
There's extensive and mounting research that endurance training simply does not work for fat loss. [22:14]
An overuse injury is an obvious sign that the body is being overwhelmed and the training is not appropriate. [27:38]
The obligate runner is one who has taken to the extremes similar to the anorexic needing control. [29:10]
Effort and struggle are deeply satisfying when you're pursuing peak performance goals with honor and maintaining constant vigilance over your mental and physical health. [31:52]
Putting all that energy to a narrow fitness goal like endurance training, precludes other far more valuable fitness endeavors. [33:53]
Broad-based, full body fitness is the key to general health, vitality and longevity. Endurance competency is a small sliver of the big picture. [35:10]
Shoes enable poorly adapted people to do an activity that they really shouldn't be doing. [37:16]
Running a marathon is such an extreme challenge and it is very difficult to train in an appropriate sensible manner. A low-key casual approach can even lead to excellence in endurance training provided we don't succumb to these crazy influences that turn you into an obligate runner. [39:24]
Is the old saying; What doesn't kill you, makes you stronger." really accurate? [43:47]
You do not have to have sore muscles to grow stronger. Stress and breakdown are a byproduct of something you're doing to try and improve your health [46:27]
You can get a detox effect from fasting but you can also improve your digestive system by just changing your diet. Or you can try a cold plunge. [47:24]
Benefits come from the mechanical load or the cardiovascular load not the damage to the brain you get when you are overdoing it. [50:46]
When thinking of a marathon, think about the pounding of the cement for 26 miles rather than a century bike ride or long distance hiking with low or no impact on your feet. [51:42]
We want to create a fitness program where you spend a lot of energy on resistance training for your muscles and dedicate a portion to explosive efforts. [55:39]

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 - Save 10%
TED Tallk by James O'Keefe, M.D.
Brad's Podcast with Dr. Joan Ifland
Brad's Podcast with Cynthia Monteleone
Jay Feldman Wellness.com
WHAT RUNNING A MARATHON DOES TO YOUR BRAIN
Does Marathon Running Harm the Brain? New Study Reveals Surprising Answer!
Cognitive Benefits of Open-Skill Sports in Childhood: Evidence from the ABCD Study

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!
Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.
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!
#bradpodcast
See omnystudio.com/listener for privacy information.

Here’s a quick show about getting over yourself, inspired by a passage from Tony Robbins called “8 Rules for a Better Life.”
As I read through the rules, I realized they all kind of hearkened back to my old podcast title, Get Over Yourself, which I believe is a quick and effective mantra for happiness, relationship harmony, and continued personal growth instead of getting stuck in ruts and rumination—which seems to be a common problem these days.
I talk about how anxiety comes when we ruminate about the future, depression comes when we ruminate about the past, and how so much of our suffering stems from an obsession with the self rather than a focus on service or growth. I also reference comments from former podcast guest Dr. Ron Sinha, who points out that rumination may actually show up as a measurable disease state, with blood markers and physiological effects to support it.
Along the way, I go through all eight rules with my own commentary and stories from life, sport, competition, parenting, and everyday stress. I reflect on the pressure and self-importance of racing as a professional triathlete in my 20s, share a memorable finish-line exchange with rival Miles Stewart that changed my perspective on blaming and complaining, and talk about why people almost never change their minds no matter how certain you are that you’re right.
I also get into social media giving us “the most intense and graphic scorecards ever in the history of humanity,” my late friend Don Weaver’s hilarious approach to road rage where he would “flip people off five times in a row,” and why happiness and freedom come from growth—not control.
I finish with thoughts on Tony’s idea that changing your body changes your emotional state, while also cautioning against turning that insight into the modern “stay hard” mentality where we feel like we always have to push a tired, exhausted body just to feel worthwhile.

TIMESTAMPS:
Actual blood markers can reveal the effects of rumination about the future, which is a common
problem these days. [01:03]
There are eight rules for a better life. Number one is don't judge yourself. [02:20]
Not everything is a matter of life or death. [04:07]
Seek to make a contribution. Self respect comes from making a contribution. [07:17]
Don't get caught up formulating some elaborate life purpose. Do the right thing and your purpose
will unfold. [08:40]
Stop patterns of blaming and complaining. [09:57]
People in situations that push your buttons, provide an opportunity for spiritual growth no matter
what. [17:54]

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 - Save 10%
The Imperative Habit
The Subtle Art of Not Giving a F*ck
See omnystudio.com/listener for privacy information.

Get ready for a wild one!
I dive into this Q&A with interesting insights on a variety of topics: designing your own intuitive diet instead of outsourcing decisions to others; the benefits of the hex bar deadlift; how the chemicals in American food—more so than calories—could be driving the obesity epidemic; how to address the root cause of runner’s knee (hint: it’s not switching to minimalist shoes!); and why sprinting for just 10–20 seconds can deliver huge fitness breakthroughs.
I also talk about how prominent influencers sometimes overstep their areas of expertise, and why we should perhaps look more to elite athletes and coaches than “the science”; my commitment to total honesty on the show while staying in my lane and preserving personal privacy; and how I balance the Doug McGuff “Big 5” strength workout with sprint training.

TIMESTAMPS:
This is a Q and A show where Gung Fu asks about eating a tiny piece of potato with his steak. Brad says gather the information yourself and be cautious about outsourcing your decision-making to "experts" on the internet. [02:11]
From Allen Drone Services, we get the question, "What goal are you trying to reach by deadlifting?" [05:55]
"Are barefoot shoes good for runners knee?" asks JS. [08:29]
It is shocking to discover the research from around the world of the rate of overuse injuries among regular runners. Half the regular runners are injured every single year. [11:42]
Daniel writes about comparing the food supply in the US as compared to Europe. What is causing the obesity in the US? [14:42]
Brad, how many six-second sprints should I do? And how much rest should I take between them? [19:08]
Vince says he is a 52-year-old runner who is tired of getting injured. What is Brad's view of his training regimen? [22:46]

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 - Save 10%
The Stimulated Mind
Body By Science

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!
Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.
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!
#bradpodcast
See omnystudio.com/listener for privacy information.

In this episode, I talk about whether you should announce your goals to the world with great fanfare—or just quietly plug away and pursue them.
The topic was inspired by a couple of social media clips, including a “sub-11 second 100 meters in 90 days” project, which sounds exciting…but also highlights what we’re seeing more and more today—spouting big goals, getting instant attention, and receiving that payoff without having to continue on and struggle and suffer through the process.
I get into the brain science behind this, including how simply announcing a goal—“I’m working on a book,” “I’m training for an Ironman”—can trigger a dopamine spike that tricks you into thinking you’ve already made progress. I also cover the flip side, with research showing that sharing goals can increase accountability and support when done correctly.
From there, I break down the nuances: why announcing vague or unrealistic goals can backfire, how you risk turning into a “dilettante” chasing attention instead of results, why process-oriented goals beat outcome obsession (with insights from elite sport and my own experience), and when it actually does make sense to share what you’re working on—like being fully immersed in the journey or reporting real progress, not just talking about it.
I also explain why who you share your goals with matters, and how the wrong approach can leave you stuck while the right one can push you forward.
It’s a thoughtful look at motivation, accountability, and what it really takes to follow through on meaningful goals in a world full of hype.

TIMESTAMPS:
We have some differing expert opinions about the value or the strategy of announcing goals to others. Some say it helps keep you accountable. There's good research there. Others reference the emptiness and the risk [01:06]
Troy is an example of announcing to all that he will be breaking 11 seconds in the 100 meters. [01:35]
Josh is another example of sharing his ambition to try a feat and asks that you follow along to see what goes into this attempt. [03:13]
Brad discusses the differences in these two styles. [03:37]
It is harmful to attach your self-esteem to specific outcomes. [09:37]
Try to let go of the pressure and enjoy the process with a positive attitude. [11:49]
Brain research confirms that we can elicit a spike of dopamine by simply announcing a big goal to the public or to your friends. [13:40]
The same dopamine hit—with potential backlash—happens when we announce success prematurely. [17:50]
There is a meta-study from the American Psychological Association in 2025 that found that sharing a goal was linked to receiving more support from others. [23:41]
Do not broadcast vague goals that might be deemed unrealistic by an expert outsider observer. [26:27]
Set process-oriented goals. Basketball coach John Wooden said, "Worrying about the scoreboard is a big mistake. Instead, focus on the perfect execution of every possession." [29:02]
Announcing goals when you're actually immersed in the difficult and meaningful journey works well. [31:11]

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 - 10% OFF
Hicham El Guerrouj
Podcast with Lion Martinezertyuii[]n b
Carlo Thranhardt
The Weight of Gold, Documentary
A Memoir - LANDON
Alysa Liu
Sleep
The Hacking of the American Mind

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!
Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.
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!
#bradpodcast
See omnystudio.com/listener for privacy information.

Enjoy this engaging interview with Kristy Matthews, the world indoor record holder in the 400 meters in the female 50+Masters division of Masters track&field!
She can run 58 seconds for 400 meters, which is on a par with collegiate level athletes! Indeed, Kristy was a collegiate track star at San Diego State University - a conference champ in the 800 meters and qualifier for the 1992 Olympic trials.
Kristy eventually took a 30-year break from competitive track, played adult soccer at a serious level, and then burst onto the masters track&field scene in recent years. She excels at distances ranging from 100 meters to the mile! (in 2025 Midwest championships she swept all these events!). She also competes at the elite level in adult soccer leagues - a versatile champ defying our typical notions of aging.
In this episode, Kristy describes her empowering mindset that she claims is the centerpiece of her success, her lifestyle routine that allows her to continue to perform at the highest level, and some tips that we can all implement immediately to pursue and achieve worthwhile goals that promote longevity.

TIMESTAMPS:
This guest has set world records in the 400 and is in the 50 to 54 age group. [01:17]
Kristy's athletic life started as a runner in college where she was on a full scholarship. [06:11]
Even as she grew older and became pregnant, she was highly motivated to stay very fit in order to give her child a long presence in her life. [09:30]
She had a 30 year hiatus from competitive track. [11:36]
What is her secret to being able to run at age 52, with the same times as college comepetition? [18:32]
Take the time to ask yourself, "How are you doing?" Embrace who you are. [21:31]
Accept where you are. Identify what you want to accomplish. [23:06]
Ask yourself, "Why are I doing this?" Make sure you understand all the reasons. [29:55]
What does Kristy's training look like? [32:21]
Kristy also plays soccer and sprints. [37:56]
Unfortunately, we do not see many people competing in the over 50 age group. [39:41]
Kristy is trying out Peluvas and tells Brad what experience she is having. She likes feeling the ground. [45:23]

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 - Save 10%
Kristy Matthews Instagram - @kristymatthews4444
Kristy Matthews Videos - Peluva YouTube Channel

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!
Jaspr Air Scrubber: Ultra high-performance air purifier - blows other air filters away! Save $200 on your unit with code BRAD.
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!
#bradpodcast
See omnystudio.com/listener for privacy information.