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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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Now displaying: November, 2017
Nov 24, 2017

Co-hosts Brad Kearns and Lindsay Taylor hit Phil with some questions, including several submitted by members of the popular MAF Method Facebook group and the Primal Endurance Facebook group. Phil sets the record straight on the concept of a modified Maffetone aerobic maximum heart rate calculation for fat-adapted athletes. “Doesn’t work,” says the MAF man himself. Strive to get faster at your “180-age” heart rate instead of cheat up to higher heart rates, more stress, and more glucose burning. Phil asserts why you should subtract 10 from your 180-age number if you can taking any kind of prescription medication. Phil talks through the pros and cons of fasting versus getting some nutritious fat calories in to start your day. Enjoy many other juicy topics in this fast moving Q&A show!

Are there modifications to the maximum aerobic heart rate (MAF formula) in relation to healthy dietary habits? [00:02:33] 

Does the 180 minus age formula apply to everyone? [00:08:56] 

Question from a listener: If I am working out at 180 minus age but I'm on thyroid medication and I am forgetting to subtract the 10 that I should, am I in the black hole? [00:12:57] 

If we are on hormonal (birth control) medication, do we still subtract 10 from the formula? [00:15:10] 

Can you explain the importance of the moderate speed workouts compared to going full speed while training? [00:16:48] 

Even the big winners find that their bodies begin to fail them when they have been doing all-out training over the years. [00:22:57] 

People complain when they have to run slower.  Then they end up complaining that they should have run faster! They don't understand what is happening in their body. [00:26:06] 

As people age, are there any special considerations for adjusting the MAF formula? [00:28:04] 

One has to be honest with him or herself about the progress of their fitness. [00:33:35] 

Is there a formula for the number of hours one should train when they are looking forward to an extra long race? [00:35:18] 

Why do people need to learn this on their own? Why ignore the experts who have been there? [00:43:12] 

Why define our world as a "no pain, no gain" society? [00:47:46] 

Will one to two beers be okay after a long run? [00:48:35] 

What do you think is the most misunderstood concept of the MAF approach? [00:50:21] 

Maffetone Facebook

Maffetone training charts

No Pain, No Gain Society

Organifi

Nov 17, 2017

Co-hosts Brad Kearns and Dr. Lindsay Taylor welcome Dr. Phil Maffetone, favored recurring guest and fat-adapted endurance training oracle from Oracle, AZ. Phil has a new book called The Overfat Epidemic, and cites research showing that some 91% of the American population is considered overfat, even if they appear to be at a healthy weight. 

Phil goes deep in this program, offering up never-before-heard nuggets relating to the individual variation in approach to low-carb/keto eating, including the importance of personal experimentation and rejecting a rigid approach. Phil questions the popular practice of intermittent fasting/compressed eating window, suggesting that it could be an additional stress in high stress modern life. Younger, more insulin sensitive folks might benefit more from fasting. Phil says if you are frequently hungry while eating a healthy, ancestral style diet, consider eating more. Regarding excess body fat, this is simply a red flag that you have some issues relating to poor dietary choices. His two-week test allows you to problem-solve to discover your optimal level of carb intake. FYI since you become more insulin resistant as you age, you might envision your carb intake level on a downward slope over your lifespan. Finally athletes, don’t forget to move around as much as possible in daily life. Strive for that variable workplace environment and discover creative ways to get exercise, instead of just booking your workout and then being still all day at commute/workdesk/leisure time. This greatly enhances fat adaptation. Phil goes to town with lively engagement from the primal hosts, so do not miss this show!

What can we learn about fasting? [00:02:40] 

What are the metabolic stresses of fasting? [00:07:19] 

Should one exercise while fasting? [00:08:57] 

What if one feels hungry during workout? [00:12:30] 

What are the signs and symptoms to look at to see if the fasting is working properly? [00:15:01]

Does the quantity of food affect the ability to fat adapt? [00:17:54] 

If you want to know that best training schedule and the best food to eat, listen to your own brain? [00:18:53] 

If you are in ketosis, sometimes you are not feeling hunger. How do you know you need to eat? [00:20:14] 

What does one do when they have too much body fat? [00:25:34] 

Phil's new book, "Overfat Pandemic," sums up the overfat situation.  For example 91 percent of American adults are overfat and no one is paying attention! [00:30:21] 

What is the role of nutritious carbs and how can carb intake be monitored? [00:36:09] 

People who are insulin sensitive can find their level of tolerance by experimenting.  [00:42:02] 

If you are getting older and you have been an enthusiast for a long time, what would be the best type of training regimen just to maintain good health? [00:46:57] 

Organifi

Overfat Pandemic

 

Nov 10, 2017

Host Brad Kearns welcomes Dr. Tommy Wood, Chief Medical Officer for NourishBalanceThrive.com, back to the show for a recap of Brad's NourishBalanceThrive.com comprehensive health and peak performance biochemical testing. Listen to the first show with Dr. Tommy to get a sense of what his cutting-edge consultation program is all about. Brad agreed to be a guinea pig and have his results detailed on the show for the benefit of listeners interested in the nuances of peak performance testing. Surprisingly, although Brad claims to eat at the highest standard of primal/keto and observe healthy exercise, sleep and stress management practices, there were an assortment of deficiencies and concerns revealed in the blood, urine, stool and saliva testing that Brad underwent. Dr. Tommy explains that every single athlete they have tested--even top professionals--have abnormalities that can be addressed through diet, supplementation, and training modification. In particular, gut health issues are extremely common, which can contribute to further nutritional deficiencies. 

Dr. Tommy offered the thought-provoking insight that Brad's immersion into keto eating lowered his appetite to the extent that he maybe wasn't consuming sufficient calories to support performance and recovery with his ambitious fitness/athletic endeavors. Brad agreed to experiment with increased caloric intake, with a morning nutrient-dense green smoothie being the centerpiece, and assess results over the ensuing weeks. Tune in a for a separate show about Brad's increased caloric intake experiment and the favorable results. You can visit NourishBalanceThrive.com and do a free self-assessment quiz to see what they are all about. 

Brad talks about alarming results from the testing protocols he participated in with Tommy Wood's Nourish, Balance, Thrive program. [00:01:06] 

How harmful are plastics in our environment?  [00:05:57] 

How do low-carb and keto diets affect the thyroid function? [00:09:45] 

How does the program work? What does the participant learn about him/herself? [00:13:17] 

Did antibiotics contribute to Brad's problems? [00:16:35]

Instead of fasting, what might be more important for a person who is trying to be primal? Are we supposed to be counting calories? [00:18:45] 

Is it important to look at what time of day we eat our meals?  [00:23:39] 

We hear about how wonderful fasting is. Even if you feel fine fasting, is it the best thing? [00:27:22] 

How can one reduce excess body fat? [00:29:05] 

When people are signed up with this individualized program, their contact with it is ongoing, at no further cost. [00:31:06] 

There are some training patterns that are bad for people. [00:37:24] 

For the listeners to consider their goals of competition or longevity, what is the right way to achieve them? [00:40:42] 

NBT.AI

Dr. Rhonda Patrick

Organifi

Nov 3, 2017

Host Brad Kearns talks about the importance of taking a break both physically and mentally from the grind of the competitive season. A physical break is essential to rebalance the body from the prolonged production of stress hormones resulting from the many hours on the road as well as juggling workouts around a full calendar of life obligations. Use the extra time in the off-season to nurture other hobbies or attend to matters that have been neglected during the competitive season. Remember that the effects of detraining are profound, but that you can regain your fitness in a very short time. When you emerge from a proper break period, you can then enter a period where you focus on complementary skills such as flexibility, mobility, and strength training. Vary things up a bit instead of just being obsessed with getting your odometer spinning again at the start of the season!

Why is a complete rest period at the end of the season so important? [00:01:03] 

What is "de-training?" Can one recover after rest? [00:05:36] 

What about weight gain? [00:10:36] 

How can one disengage from the mentality of competition? [00:11:22] 

What should one do when they are not training or competing? [00:13:18] 

Endurance athletes feel most comfortable when they are in a state of overtraining. [00:20:32] 

If you have a sore throat or your immune system is a little bit off, completely pull the plug on exercise. [00:24:47] 

VASA Swim Trainer

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