The B.rad Podcast

Should we pursue "loungevity" instead of longevity?
This is a question posed by prominent sports commentator Colin Cowherd on a recent rant that appeared on Instagram. It was very entertaining, and the intent was to be humorous, but it was also, to me, very offensive at times and brings up this big question that we continue to face: the juggling act of trying to enjoy our lives and not miss out versus trying to make sensible, healthy choices that promote longevity rather than send us into this spiral of accelerated aging and demise that has become the norm.
In this episode, I break down Cowherd’s rant point by point, giving him credit where he gets it right while challenging some of the arguments he makes about enjoying life and not worrying so much about health.
We get into alcohol, sleep, hydration, processed foods, biohacking, and the constantly changing research on what is and isn’t healthy. I also get into the question of how much control we really have over our health destiny, why your genes are not your destiny, and why four of the five markers of metabolic syndrome can be reversed in a matter of weeks with dietary transformation.
Most importantly, I look at some remarkable examples of people who are actually aging powerfully and performing at a high level—from 85-year-old high jumper Kathy Bergen and 101-year-old sprinter Lester Wright to 90-year-old Earl Fee, 61-year-old world-record 400-meter runner Sue McDonald, and my own father, who played championship golf and shot his age more than 1,200 times. These are the people we should be paying attention to when it comes to figuring out how to age well.

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.
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 $200 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.

In your 30s, you start to lose a certain percentage of muscle tissue year over year, and that rate really accelerates when you hit 60. But everything we've been told about the importance of maintaining muscle as you age is roughly around half right.
Maintaining muscle mass and muscle strength is a key driver of longevity, but even more important is maintaining muscle power and explosiveness. They are not the same.
A recent 10-year study of nearly 4,000 adults revealed that those with lower muscle power and explosiveness had a six to seven times higher mortality risk compared to the strongest, most powerful group, while differences in pure strength were insignificant once age and health history were factored in.
I explain the difference between sarcopenia and dynapenia, why muscle power is the first thing you lose and you lose it more quickly than anything else, and why we lose our anaerobic conditioning, muscle strength, and power at around 40% per decade, compared to roughly 10% for aerobic conditioning.
I also share practical ways to develop and preserve muscle power and explosiveness safely, so you can maintain that important attribute throughout life and avoid the devastating consequences of falls.

TIMESTAMPS:
Muscle mass and muscle strength are not the same but both are key drivers to longevity. [01:01]
Sarcopenia is age-related loss of muscle mass or muscle strength. Dynapenia is the age-related loss of muscle power and explosiveness. [02:25]
Training has risen in the level of sophistication where athletes can perform better. [05:16]
We have an obligation to hone things like coordination, balance, agility, and timing. [07:22]
Dynapenia is defined as the loss of the nervous system's ability to recruit what muscle you still have. [10:10]
Muscle mass declines the slowest. Muscle strength declines faster than muscle mass declines. Muscle power declines faster than all the others. [14:29]
Falls should be in our central focus as something that is really concerning to us. Overall, there are 14 million aging Americans who fall every year, resulting in three million emergency room visits. [19:20]
How do you train for power specifically as opposed to just building your muscular strength? [20:34]
All manner of complex kinetic chain acuity starts with your feet. Your feet play a huge role in balance stability, proper movement through the kinetic chain and proper execution. [25:40]

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
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Video of kids exercising for speed, power, and explosiveness
Brad's video on the 400

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.
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 $200 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.

Hey, Brad Kearns here with some thoughts from my morning walk about the foundation of any excellent, well-rounded fitness program for peak performance, vitality, fat loss, and longevity.
Did you know half of regular runners get an overuse injury every year, and 25% of regular runners are injured at any given time?
In this episode, I explain why the modern endurance running approach is deeply flawed, why walking provides an excellent aerobic conditioning effect with minimal impact load or injury risk, and why it should be the foundation from which you launch your more ambitious fitness activities. I also share why resistance training is the missing link for many people, including Dr. Doug McGuff's “Big Five” workout, and why true sprinting—not long HIIT sessions—is the single best workout ever known to mankind in terms of return on investment for reducing excess body fat, promoting overall functional fitness, and supporting longevity.
Research reveals that anaerobic muscle fibers decline at a rate of around 40% per decade without intervention, compared to roughly 10% for the aerobic system. That's why we have a critical obligation for longevity to hone the anaerobic system with brief, explosive maximum efforts.
The three fitness laws are simple: move frequently at a slow pace, lift heavy things, and sprint once in a while. That is the winning ticket for true fitness, weight loss, and longevity.

TIMESTAMPS:
Brad emphasizes the importance of walking as an activity from which to launch your more ambitious fitness activities. [01:51]
Steady state cardiovascular exercise and other extreme endurance exercises often create injuries. [03:01]
Sprinting is the single best workout known to mankind! It's all about quality, explosiveness, power, lots of rest in between. [08:30]

LINKS:
Brad Kearns.com
BradNutrition.com
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 Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
The Primal Blueprint
Body by Science

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:
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.

What if the emotional patterns you struggle with aren’t actually who you are? What if they’re just patterns—and patterns can be interrupted?
I’m joined by Dr. Elisha Goldstein, returning to the show eight years after his first appearance, to talk about his new book, Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity. I’ve spent a lot of time thinking about healthy eating, exercise, fitness, sleep, and all the things we do to live a long and healthy life, but what about the emotional stuff? Because Elisha makes the case that emotional longevity is just as important as physical longevity—and that living in a high-stress, agitated pattern can potentially take years off your life.
We get into his simple 4-R method: recognize, release, refocus, reinforce, which can help you catch yourself in an overwhelmed loop before you spiral into those undesirable, repeatable patterns. We talk about why the skills we learn can easily fail us when we need them the most—when we’re under pressure, agitated, or triggered—and how to create more space between stimulus and response.
Elisha explains why emotions are biology, how getting in touch with what’s happening in your body can change the way you respond, and why asking your brain better questions can lead to better answers. We also talk about the everyday moments that can send us into these patterns, from traffic to social media outrage to difficult relationships, and Elisha shares a personal story about getting scammed online that puts all of this to the test in real time.
This is a fascinating conversation about emotional health, longevity, and learning to recognize the patterns that drive our behavior so we can interrupt them and give ourselves more choice in the moments when we need it most.

TIMESTAMPS:
Can Dr. Goldstein's 4-R method be the tool we need when we get under emotional stress and dysregulation? [01:03]
We live in stressful times. Even when we see ourselves as living a healthy life, we might not be aware of how this stress is effecting our body. [07:01]
The moment of awareness when you realize that you are tense, your heart rate is up, that's when you begin to recover. [10:25]
Your body always has a physical response. You can learn to map your feelings on your body. [15:10]
Our responses are just a pattern, not part of our identity. [20:01]
If a label (diagnosis) is helpful to you to identify something so you can better understand the pattern and create an intervention, it can be helpful. [25:24]
Trauma can be passed through generations. [27:14]
We learn to refocus. What do I need right now? [30:47]
When you can identify what you are feeling, your brain is mapping the sensation. [38:33]
Asking yourself questions like "What do I need? "Why aren't I kinder to myself?" puts you in a more empowering place. [44:15]
When dealing with being taken advantage of, what comes after anger? [46:21]
An example could be if there was friction in your relationship, you can ask yourself, "What would it be like if I just stopped trying to argue and just listened instead?" [47:44]
Social media can be very much a detriment in a lot of ways to our minds and our culture. [49:51]
If you get wrapped up in some news that upsets you, it makes you obsess about it, creating anxiety. [51:24]
If you can overcome a pattern once, and not react with that triggered response, it's a huge breakthrough. [54:27]
Listen to your experience. [01:02:03]
If your message to yourself is, "I should be able to shift my perspective and feel better," you are just feeding the feeling of shame. [01:05:39]

LINKS:
Brad Kearns.com
BradNutrition.com
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 Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Book - Tiny Shifts: How Emotional Health Transforms Stress, Relationships, and Longevity
Dr. Elisha Goldstein Podcast
Uncovering Happiness
elishagoldstein.com

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:
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.

Get ready for another great show with Ben Azadi, author of the new book KetoFlex. Ben has an incredible story—after struggling with obesity and depression in his early 20s, he lost 80 pounds and completely transformed his health.
Today he's helping people better understand metabolism, fasting, and the ketogenic diet by simplifying complex science and turning it into practical, actionable habits that don't feel overwhelming.
We talk about why eating too close to bedtime can interfere with your body's biggest fat-burning window of the day, why Ben believes in making just one "tweak a week" instead of overhauling your life overnight, and why he says, "You don't lose weight to get healthy—you get healthy to lose weight."
We also discuss metabolic flexibility, the role of hyperinsulinemia and seed oils in today's obesity epidemic, why keto isn't meant to be a forever diet, and the simple mindset shifts that make lasting change possible—including Ben's memorable reminder: "If you treat your health casually, you'll end up a casualty." Ben also shares the productivity habits that have helped him write multiple bestselling books while staying focused on his mission of helping others reclaim their health.
Ben Azadi is a bestselling author, keynote speaker, and functional diagnostic nutritionist known as "The Health Detective." After struggling with obesity and depression in his early 20s, he transformed his health by losing 80 pounds and reducing his body fat to 6%—an experience that inspired his mission to help others improve their metabolic health. Today, Ben is the founder of Keto Kamp, where he educates people on intermittent fasting, the ketogenic diet, and metabolic flexibility. He is also the host of the award-winning Metabolic Freedom podcast, which was named Keto Podcast of the Year at the 2022 Metabolic Health Summit.

TIMESTAMPS:
Ben Azadi explains in this podcast some complex scientific insights about sleep, about metabolic health, about how the body's supposed to burn fat while we sleep, about what's going on during the day and how to manage this global obesity epidemic. [01:05]
Ben's story of being a very unhealthy depressed young man involves an 80-pound weight loss he experienced. This started his journey toward better health. He will explain the basics of the ketogenic diet. [04:55]
If you treat your health casually, you'll end up a casualty. If you are 23 years old or 63 years old, your body will respond when you change the signals you're giving it. [10:10]
What does it take to get motivated and inspired to take on the responsibility of managing your own health? [16:31]
When you eat too close to bedtime, you're missing out on the most important window within a 24-hour period for fat loss and fat burning. [18:14]
If you eat the same meal in the morning and evening with exactly the same calories and micronutrients, the insulin response is different. [22:44]
When you are most insulin sensitive in the morning, is that a good time to fast? [28:40]
If you put rules and guidelines into your life, that is a really nice method of succeeding. [32:34]
Start with whole foods, start with good sleep, start with movement and then build from there. [37:33]
Keto Flex is a spin on metabolic flexibility. It's do keto but don't do it forever. [38:22]
When you're in ketosis, it signals to your body that you're going through kind of like a famine. It's a stressor to the body. [43:13]
How did Ben lose 80 pounds in nine months? You don't lose weight to get healthy, you get healthy to lose weight. [48:54]
Are seed oils promoting hyperinsulinemia or are there other things at play here that's interfering with our ability to burn stored body fat? [52:33]
The definition of whole food is that it is a single ingredient food. [58:11]
What kind of application does the consumption of exogenous ketones have? [58:42]
Ben explains his KetoFlex plan here. [01:01:04]
Ben shares some of his secrets of managing his busy life, writing books, teaching, podcasting and keeping that 80 pounds off. [01:06:16]

LINKS:
Brad Kearns.com
Brad Nutrition.com
Brad’s Shopping Page
BornToWalkBook.com˜
B.rad Podcast – All Episodes
Peluva Five-Toe Minimalist Shoes
Keto Flex
Metabolic Freedom
Burn
ketoflex.com

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:
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.