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Primal Endurance Podcast

Welcome to The Primal Endurance Podcast, where we challenge the ineffective, overly stressful conventional approach to endurance training and provide a refreshing, sensible, healthy, fun alternative. Going primal frees you from carbohydrate dependency and turns you into a fat burning beast! Enjoy interviews from elite athletes, coaches, authors and scientists on the cutting edge of endurance training and performance.
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Primal Endurance Podcast
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Dec 2, 2016

Host Brad Kearns goes deep in part 2 with Andrew and Jordan. The trio discuss how attitudes, mindset and personality affect training approaches and decisions. They discuss the fine line between striving to move up a bit in the elite ranks and drifting into over-training patterns - a dilemma that athletes of all ability levels face in endurance sports. The conversations flows into many other directions, so enjoy the lively banter and pick up some good training insights.

Nov 29, 2016

The Primal Endurance podcast Interval shows are published in between our full-length feature episodes published on Fridays. For the Interval episodes, podcast host Brad Kearns discusses various elements of the Primal Endurance approach, pulling from topics in the book/digital course and adding some candid and fresh insights. The Interval shows will keep you focused and purposeful with all of your workouts and lifestyle decisions.

Among the most common questions relating to the importance of training aerobically and the method of calculating, and rationale for, training at or below your maximum aerobic heart rate. Details on the adjustment factors to the "180-age" baseline calculation. Comparing and contrasting the Maffetone 180-age formula with the conventional approach of using percentage of max heart rate and ventilatory threshold. Hint: be conservative and avoid the risks of chronic exercise. This is a great show to refer to over and over to cement the idea that taking it easy and working the low end aerobic zone will pay great dividends to your racing performance at higher speeds.

Nov 25, 2016

Host Brad Kearns travels to the SoCal training hamlet of Newbury Park to talk with triathlon legend and frequent podcast guest Andrew and leading Ironman athlete and techie whiz Jordan Rapp. Jordan talks about his 2016 season, including his Ironman qualifier win and his experience racing with the elites in Kona. The trio talk about how technology has shaped the sport, and the assorted training approaches of elite athletes - commonalities and differences.

 

What is going with the racing records these days? [00:01:19] 

How did it go for Jordan Rapp recently? [00:07:55] 

How does one learn to get to be an accomplished athlete and not make mistakes in training? [00:09:42] 

How did Jordan decide to train for Kona? [00:14:05] 

Do some people take breaks during a race? [00:17:58] 

What is the stupidest thing anyone did as a pro and what do they learn from those experiences? [00:21:56]  

Are most of the pros from a swimming background? [00:27:11] 

Should the women pros get prize money equivalent to the men's purses [00:29:54] 

What are the benefits of training at less than 100 percent effort? [00:35:07] 

What about running at an all-out pace once in a while, like in a marathon [00:38:45] 

How many races can one do in the season and still get the proper rest? [00:44:32] 

 

Jordan Rapp

Nov 22, 2016

The Primal Endurance podcast Interval shows are published in between our full-length feature episodes published on Fridays. For the Interval episodes, podcast host Brad Kearns discusses various elements of the Primal Endurance approach, pulling from topics in the book/digital course and adding some candid and fresh insights. The Interval shows will keep you focused and purposeful with all of your workouts and lifestyle decisions.

Understanding how both aerobic and anaerobic workouts, and fasting and ketogenic eating, promote the development of new and more efficient mitochondria. Mitochondria are stimulated by stresses to the cell, such as burning energy during a workout or restricting calories instead of constantly overfeeding your cells (as is the case with a high carb Standard American Diet). Mitochondria are the energy producing power plants in your cells that burn energy cleanly and protect you from the oxidative damage that occurs from high stress modern life. Poorly functioning mitochondria pave the way for accelerated aging and increased disease risk. Primal Endurance style training, with both aerobic and anaerobic workouts (in proper balance), and fat-adapted eating patterns, help you build an efficient, clean burning energy power plant in your body.

Nov 18, 2016

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air. Some recurring themes are coming through with many questioners. In particular, the questioning how "180-age" aerobic maximum heart rate limit applies to real-life goals and the desire to open up the throttle now and then and get race ready. While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results.

What can a 51 year old man who has had a max heart rate of 129 for two weeks do when he is not seeing any improvement? [00:01:56] 

How long is too long for max aerobic heart rate? [00:06:07] 

How important is eating the primal diet for fitness and weight loss? [00:11:08] 

Can you thrive on the primal endurance program as a raw vegan and are there vegan-friendly nutritional tips? [00:11:50] 

A military man needs to prepare in four months for running 2, 4, and 6 miles as fast as possible. How does he prepare for this? [00:15:07] 

This 49 year old man lost 60 pounds (27 kilos) and feels great but he wants to know when to back off his intense activities. [00:18:04] 

Is aerobic exercise largely ineffective for weight loss? What does that mean? [00:22:49] 

What is he best way to get good at burning fat? [00:25:18] 

James wants to know how the Brownlee brothers manage to do so well when they do not follow a healthy eating style. (Junk food) [00:28:10] 

Is an aerobic only approach the best way to train for my upcoming race when I am pretty stressed right now? [00:33:39] 

Adam has lost some weight and has worked on lowering his per minute mile rate. While monitoring his heart rate, he has slowed his pace. Has been running barefoot for five years and is asking about what he can do about his pain in his calf and Achilles. [00:34:50] 

How can one treat plantar fasciitis? [00:38:37] 

Brownlee Brothers

Nick Willis Simply Running

Plantar Fasciitis

Stretching the gastroc and soleus

Simon Whitfield

Nov 15, 2016

The Primal Endurance podcast Interval shows are published in between our full-length feature episodes published on Fridays. For the Interval episodes, podcast host Brad Kearns discusses various elements of the Primal Endurance approach, pulling from topics in the book/digital course and adding some candid and fresh insights. The Interval shows will keep you focused and purposeful with all of your workouts and lifestyle decisions.

The flawed conventional approach comes with a "struggle and suffer" mindset. Sub-4 minute mile legend Sir Roger Bannister said "struggle gives meaning and richness to life," but we need to clarify the meaning to understand that the struggle to push your athletic boundaries and achieve peak performance should be framed in a sensible, balanced approach that moderates stress and contributes to your overall health and well-being. The regimented, compulsive approach brings a much higher risk of breakdown and burnout. Cultivate an intuitive, inconsistent, spontaneous approach to training where you take what your body gives you each day and nothing more.
Nov 11, 2016
Host Brad Kearns keeps the momentum going with another Maffetone show, this time getting personal with questions about Brad's training methods and competitive results. Phil details his proclamation that you need never exceed 90% of max heart rate, even on your high intensity sessions. He describes the concept of "positive overreaching;" you need to stress the body to improve, but not too much that you break down or get into an over-training state. It's not the stress of occasional hard workouts that's troublesome, but the accumulation of stress that will "bury you," says Phil - and reminding us that it's not just training stress in the equation but life stress too. 
 
Brad bitches and moans to Phill about his "crash and burn" patterns, where he feels super and performs magnificent athletic feats one day, then heads into low periods where he drags in the am and needs a nap in the pm. Phil suggests that despite "normal, healthy" blood work and medical results, that something is indeed wrong, and that Brad (and other athletes) needs to do some detective work and n=1 experiments to look for solutions. Sometimes extreme experiments are warranted, such as a ketogenic eating period (recommended to Brad, who will try it again after a 3-week effort in April). Some more tidbits from Phil for athletes looking to maximize performance and health: ditch all refined carbs, of course, forever, no matter who you are! You become more insulin resistant with age, meaning you should eat fewer carbs; don't be afraid to use the "F" word - that is, eat plenty of fat so you don't backslide into carb cravings.
 
What is the difference between health and fitness? [00:00:52] 

How are team sports affected when some guys don't take care of themselves well? [00:05:22] 

One must never exceed 90 percent max heart rate in the anaerobic workouts. [00:08:46]

Are runners able to do well if they have only training anaerobically? [00:14:18] 

Brad's example in his experience in speed golf is testimony that this type of training really works. [00:16:07] 

When an athlete performs well over the years, eats healthy, sleeps plenty and then has a crash and burn. What is wrong?  What can he do? [00:19:26] 

It is a good idea to do a personal experiment with diet for several weeks to analyze this fatigue problem. [00:27:39] 

Does caloric deficit always result in weight loss? [00:29:00] 

Where can one find more information on the two-week test? [00:30:22] 

Does one have to stress the body in order to have the best performance? [00:32:21] 

Athletes Fit but Unhealthy

Carbohydrate Intolerance

Dr. Phil Maffetone

The Healthy Golfer

Nov 8, 2016

The Primal Endurance podcast Interval shows are published in between our full-length feature episodes published on Fridays. For the Interval episodes, podcast host Brad Kearns discusses various elements of the Primal Endurance approach, pulling from topics in the book/digital course and adding some candid and fresh insights. The Interval shows will keep you focused and purposeful with all of your workouts and lifestyle decisions.

Conventional endurance training is overly stressful and is making you fit, tired, and unhealthy. This show provides a basic overview of the Primal Endurance approach and how it differs from the chronic, obsessive/compulsive, overly stressful approach to endurance training. The endurance scene has been going strong for decades, but there seems to be a lingering problem of athletes choosing an overly stressful training approach. Primal Endurance will help you bust out and break through to a more enjoyable and effective approach to training. Bulleted list of benefits you'll enjoy with the Primal Endurance approach.

Nov 4, 2016

Host Brad Kearns catches up with Dr. Phil Maffetone, the aerobic training oracle in Oracle, AZ, host of PhilMaffetone.com, and author of The Big Book of Endurance Training and Racing. It's been a while since Phil's been on the show - check the old episodes for some great commentary on aerobic training and balancing fitness and health. In recent years, Phil's strategies and principles have gained more mainstream acceptance among endurance athletes. Going slow really does make you fast in races! It's just tough to adhere to heart rate limits when you are a driven, Type-A endurance machine. Phil discusses how "it's all about stress" - moderating the stress of your training to avail continued improvement. Unfortunately, Phil details how endurance athletes are chronically "injured" - his broad definition including physical injuries, biochemical (hormone imbalances, adrenal burnout, etc.), and mental/emotional (depression/anxiety). The latter is prevalent but rarely discussed among endurance athletes. Yes, a constant anxiety about your workout times and volume is a source of stress and ultimately illness.

Phil contends that most endurance athletes believe they must be "willing to sacrifice health for fitness," but that this is absolutely unnecessary. However, endurance athletes must be willing to be patient with the process of aerobic development. Some other tidbits from the show: Diet and emotions can disturb neurotransmitter balance in the brain; Sugar intake causes overproduction of serotonin, delivering a sedative effect (hence, carbo loading is lame but still happens routinely); excessively anaerobic training progress arose from old school coaches familiar with interval training. And this interesting tidbit: a symptom of the early stages of over-training is performing well!; yes, this is due to over-stimulation of the sympathetic nervous system. You must use intuition to regulate training stress and prevent a future crash when stress hormones burn out.

 

Dr. Phil Maffetone describes the importance of monitoring the heart rate and how that affects

the injuries of the endurance athlete. [00:00:35] 

Does mainstream medicine really understand the injuries of the endurance athlete? [00:06:30] 

What happens within the athlete when he feels anxiety or depression? [00:11:39] 

What happens to the neurotransmitters when you are walking around stressed and under

pressure? [00:14:48] 

What about carbo-loading? [00:16:04] 

What happened in the early days of coaching without proper information about aerobic

training? [00:16:55] 

What are the symptoms of overtraining? [00:24:32] 

How does the aerobic vs. anaerobic training impact ones well being?  [00:29:22] 

Can one get all they are seeking by not pushing themselves and still preserving their health?

[00:34:51]

Oct 28, 2016

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air. Some recurring themes are coming through with many questioners. In particular, the questioning how "180-age" aerobic maximum heart rate limit applies to real-life goals and the desire to open up the throttle now and then and get race ready. While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results.

Oct 17, 2016

Host Brad Kearns talks to WHOLE Athlete Podcast hostess Debbie Potts—author, personal trainer and 6-time Hawaii Ironman finisher. Debbie relates her story of suffering from sudden and severe adrenal burnout while racing at the peak of her career, and her awakening and recalibrating toward health with her WHOLEistic Method.

For you type-A athletes who are accustomed to burning the candle at both ends, this is a very important podcast to listen and reflect upon. Debbie was a knowledgeable and carefully trained athlete, a super healthy Paleo-style eater, and an inspiration to her personal clients and training partners. Out of nowhere her health fell apart, upon reflection a logical consequence of simply doing more than her body could handle – even though she felt energized and empowered during her journey. It was a journey featuring 15 ironmans in 11 years, with busy days starting at 4:30 AM running her own studio and training clients. Then suddenly, all that was precious to her was taken away and she plunged into serious health dysfunction. Enjoy the show from Debbie's home in Bellevue, Washington, and check out her WHOLE Athlete podcast too.

Oct 7, 2016

Host Brad Kearns talks to Dr. Marc Bubbs, sport nutrition lead for Canada Basketball and the men's Olympic Basketball team, and progressive healer in Toronto. Marc is the author of The Paleo Project, a book about personalizing your approach to paleo eating and living. Mark applies a comprehensive approach to his elite athletes and ordinary citizens he treats at his Toronto clinic. He offers interesting insights on a wide range of topics, including:

- Paleo & Performance

- Olympic medical teams view of Paleo

- Mental game - how food impacts cognition

- Napping and performance

- Gut health in NBA players

Some interesting one-liners from Marc:

Acute medical care is phenomenal but when there is no distinct pathology present, the patient must seek alternative care pointed toward wellness

90% of modern disease is lifestyle related, but physicians get very little training in healthy lifestyle practices or prevention.

It's important for athletes to focus on process, not outcome. This will prevent choking and lead to greater long-term enjoyment and fulfillment

if you don't get enough sleep, your reaction time decreases four-fold - for example, a baseball player looking for the pitch will struggle royally just because he missed some sleep.

Overreaching vs overtraining: Slightly exceeding your capacity delivers fitness benefits. The trick is to balance that fine line and avoid overtraining.

Testing for gut health: Gut health is a hot topic in alternative health circles, but few people can specify what is a healthy gut and what is a compromised gut. Dr. Mark suggests you can obtain a complete stool analysis to reveal levels of good bacteria, bad bacteria, and inflammatory markers. Dr. Marc mentions the Microbial Organic Acids Tests (MOAT) from Great Plains Labs and the Complete Stool Analysis (CSA) from Doctor's Data. If things look suspect on these results, you then seek alternative health care.

All in all, a great show for endurance athletes to delve deeper into the world of functional medicine and alternative health care.

Sep 30, 2016

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air. Some recurring themes are coming through with many questioners. In particular, the questioning how "180-age" aerobic maximum heart rate limit applies to real-life goals and the desire to open up the throttle now and then and get race ready. While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results.

Sep 24, 2016

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at www.primalblueprint.com/endurance and they will get covered on the air. Some recurring themes are coming through with many questioners. In particular, the questioning how "180-age" aerobic maximum heart rate limit applies to real-life goals and the desire to open up the throttle now and then and get race ready. While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results.

Sep 16, 2016

Host Brad Kearns welcomes Lindsay back to the show (yeah, we had a lunch break for a fabulous primal salad at Lindsay's house) for a second podcast. We pick up the momentum from Lindsay's first show, where she commented on the ideal endurance athlete mindset and goal setting process. Sneak preview: It's essential to constantly recommit to intrinsic goals that align well with your personality.

Sep 13, 2016

Primal Endurance Podcast goes deep with Primal Blueprint Publishing's very own Lindsay Taylor, PhD., UC Berkeley trained behavioral psychologist, lead writer/editor for Primal projects, busy soccer mom and ironman triathlete. Lindsay talks about the psychological aspects of endurance training, including topics like goal setting, understanding your personality to match your environmental circumstances accordingly, and the value of intrinsic motivation versus extrinsic.

Sep 2, 2016
Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at primalblueprint.com/endurance and they will get covered on the air. Some recurring themes are coming through with many questioners. In particular, the questioning how "180-age" aerobic maximum heart rate limit applies to real-life goals and the desire to open up the throttle now and then and get race ready. While the questions relate to the specific needs of the individual, the answers are presented in a manner that applies to a broad audience. Listen and enjoy learning about the challenges and successes of your endurance peers, and come away with plenty of practical tips to help improve your training and competitive results.
Aug 26, 2016
Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at primalblueprint.com/endurance and they will get covered on the air. Topics include: can the Primal Endurance approach apply to high school distance runners? Must young athletes adhere to the "180-age" aerobic principles? How to reconcile the "total fitness" goal of The Primal Blueprint laws with the specifics of Primal Endurance (aerobic emphasis and periodization); how possibly backing off from a very ambitious weekly workout pattern (featuring plenty of endurance work along with numerous high intensity sessions) can actually help facilitate fat loss by lowering cortisol levels; and much more. 
Jul 29, 2016
Brad Kearns tackles listener/reader Q&A. Topics include the disparity in perceived effort between cycling and running at aerobic max; what is the 'low-end' heart rate for aerobic workouts (the answer will surprise you!); integrating Primal Endurance principles for Spartan Race competition; how stubborn excess body fat might be there as a consequence of too much exercise, not too little; and much more!
 
Email info@primalblueprintpublishing.com if you have a question for the show. And please take the time to submit a review about the show on iTunes or Stitcher. Thanks for your support!
Jul 22, 2016

Host Brad Kearns catches up with Mark Allen, the greatest triathlete in history, who has a record six victories at the Hawaii Ironman and ten victories at the Nice, France World Long Course Championship. Today, he is a popular triathlon coach at MarkAllenCoaching.com, TV commentator, corporate speaker, author, and presenter of “Fit Soul, Fit Body” retreats with Brant Secunda, a Huichol shaman and healer.

First, Mark talks about the importance of releasing attachment to outcomes and being committed to the enjoyment and appreciation of the process. He discusses how, after a series of unfortunate setbacks, Mark’s first victory in 1989 precipitated five Ironman attempts before he retired at the top of his game at age 39.

Mark talks about balancing the pursuit of extreme endurance goals with maintaining health and how research on Heart Rate Variability has been a great breakthrough in monitoring stress and planning training.

Mark and Brad discuss the importance of sleep when training and Mark elaborates on how he was able to live a normal, laid back lifestyle once his grueling training sessions or competitive seasons were over.

Finally, they discuss how Mark has released a book called The Art of Competition, which blends stunning nature photography with inspirational quotes chosen by Mark for their significance to competitors seeking a healthy perspective and inspiration to pursue athletic goals.

Note: This show previously aired as episode #44 on the Primal Blueprint Podcast channel.

Jul 15, 2016
Brad Kearns is back with more listener/reader Q&A. Topics include syncing the seemingly conflicting Primal Blueprint Fitness principles (move, lift, sprint) with the Primal Endurance periodization principles; how technique is the most important improvement factor for swimming; how sprints turbocharge body fat reduction; getting frustrated with slow pace aerobic training, and much more!
 
Email info@primalblueprintpublishing.com if you have a question for the show. And please take the time to submit a review about the show on iTunes or Stitcher. Thanks for your support!
Jul 8, 2016

Host Brad Kearns is back this week to answer a smattering of listener questions, starting with Jesse, who is finding difficulty training for an upcoming triathlon while building his aerobic base.

This episode is also available on YouTube for your viewing pleasure!

 

 

Jul 1, 2016

Host Brad Kearns sounds off on the popular topic of testosterone - specifically how to optimize your levels through diet, exercise and lifestyle behaviors. Brad details how his testosterone nosedived in 2015 due to a bout of chronic aerobic exercise, and how he more than doubled his free T levels (6.8 - clinically low; to 14.3 - teenager level) in only five months by lowering his training heart rate by 12 beats, taking power naps, and making high-intensity strength training sessions shorter in duration. Other tips are provided, especially relating to how primal-style eating can optimize sex hormone function for both males and females.

This episode is also available on YouTube.

Jun 24, 2016

Host Brad Kearns travels to the mountains of Colorado for a video podcast (listen here, as always, or check out YouTube for an enhanced experience) with Dr. Cate and Luke. They have been busy working on a comprehensive update and re-release of their bestseller, Deep Nutrition. The conversation focuses on the dangers of refined high polyunsaturated vegetable/seed oils and the urgent need to completely cease consuming these toxic agents, and all the processed, packaged, snacks, frozen, and fast foods they are found in. If you care about your health, this show could change your life by giving you the clarity to adopt a zero tolerance policy.

May 27, 2016

Brad Kearns visits with elite professional ultra-runner Zach Bitter. Besides being the national 100k champion and holder of many other titles and records, Zach is noted in the ultra community for his insightful blogging at zachbitter.com, and for his success at pushing the edges of human performance as a ketogenic endurance athlete.

As a participant in Dr. Jeff Volek's landmark FASTER study, Zach metabolized fat during exercise at nearly twice the previously believed absolute human maximum. Listen or watch on YouTube, as Zach discusses his revolutionary training methods, including how he uses ketogenic eating patterns to race more efficiently and recover faster. This dude is the real deal, and once ran 38 miles in 8.5 hours on no food!

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