Dr. Simon Marshall
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. 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.
Chris asks if the problem people have with running at the "brutally slow place" has anything to do with body composition. [00:02:21]
What about nose breathing? Do we need a heart monitor? [00:05:31]
Ben asks for advise for those folks who are only able to get out there a couple of short runs per week. [00:13:27]
Tom says he is only a year into running and I really loved it BUT after getting into Maffetone's Yellow Book and Primal Endurance books, he doesn't have any fun. [00:17:33]
What happens if we don't acknowledge that our bodies aren't at 10 percent well? [00:21:41]
Rob is asking about his 13 year-old son's development as he is getting into competitive sports. [00:26:53]
What about fast twitch vs. slow twitch muscles? [00:32:03]
If you do a lot of endurance training will you loose something on the fast twitch side? [00:33:41]
Host Brad Kearns welcomes the Brock the Renaissance man from Vancouver, Canada. Brock is deep into the podcast scene as a producer and host of numerous health/fitness/primal-paleo/biohacking style shows, and also a longtime endurance coach. His Workplace Hero podcast helps those with sedentary office jobs make the best of their surroundings and minimize the health challenges of office work. Having been around the biohacking scene for a while, Brock states that he is generally the ultimate skeptic and non-responder to much fancy cool stuff that he has tried. This wide-ranging conversation unearths some memorable insights and clarities for those seeking an effective diet, exercise and lifestyle regimen.
This show covers: The state of the union and future hopes for the medium of podcasting; how Brock transitioned from a strict endurance athlete to hit the gym and get jacked! (including the top secret, highly questionable supplement that he obtained through a sketchy supplier that worked so well it scared the crap out of him!); the new trend of top endurance athletes passing on stretching, icing, massage, and foam rolling, because they’d rather feel the tightness and inflammation that is a fundamental component of the training effect. On that note, post-workout heat therapy is proving to be an excellent way to boost fitness, while cold therapy might be best in the early morning (per K-Starr), at least 2 hours after workouts to not interfere with the training effect, or in the evening (especially when paired with hot, like Brad in wintertime at his parents cold pool, hot spa in LA!). Along these lines, the pair discusses whether the benefits of yoga are overblown, and how pursuing broad-based fitness competency with functional mobility/flexibility exercises and increased general everyday movement might be the best winning ticket for athletes.
Brock geeks out with a great insight about Hebbs Law - where “neurons that fire together, wire together.” Translation: If your swim stroke or running form sucks, training will ingrain these technique flaws further. Enroll in the Primal Endurance Mastery Course and learn how to run with the grace and beauty of a deer! We end with a frank discussion about bio hacks - the pure nonsense out there, how lots of expensive high tech stuff lacks relevance to the average athlete, how bad lifestyle habits will render your hacks useless, and how Brock’s muscles got so big, so fast, he washed his fake essential oils down the toilet and stuck with the basics. This is a very entertaining show with both philosophical questions to ponder and practical tips to implement.
What going on in podcasting in today's community? [00:04:09]
How did Brock transition to strength training from his focus on endurance work? [00:13:06]
Is there a benefit of massage or yoga on athletes who are trying to bulk up their bodies? [00:17:52]
How does one know what level of fitness they have? [00:23:17]
What do we mean when we say the word "fitness"? What are you thinking when you hear that word? [00:29:51]
What holds people back from getting the proper fitness routine? [00:35:15]
How does Hebb's Rule affect technique and how can it work against you if you are learning? [00:36:59]
Don't we just know how to run naturally? [00:41:22]
Aren't there some shortcuts to fitness? [00:42:52]
What about cryotherapy? [00:51:14]
What is the benefit of the sauna? [00:53:32]
What are peptides that Brock was using? [00:59:37]
Host Brad Kearns welcomes Tom Hughes of Tri Mechanics in Great Britain. Tom is an expert in skill development and technique for endurance sports, and discusses the benefits of using barefoot/minimalist shoes to refine good running technique. Interestingly, wearing comfortable, cushiony shoes causes more actual impact trauma to your joints (you just can’t feel it), more instability with your balance, and a loss of explosive propulsive force. Tom makes a food analogy about shoes called the “Chocolate Brownie Theory.” Yes, the brownie tastes great at first, but has adverse long-term consequences.
Tom also echoes Katy Bowman’s Movement Nutrition work in discussing the importance of building good “movement habits.” Brad talks about how he makes housework a killer full body workout. Mopping on all fours makes for a sliding plank session. Any time a stair ascent is called for in everyday home living, why not make a commitment to sprint them, every time! Kelly Starrett of MobilityWOD.com argues that endurance athletes should spend 15 minutes of every workout hour doing mobility/flexibility. Add this all up and it’s a mind blower for endurance athletes with ‘one track minds.’
The conversation extends into other interesting areas, including how Tom improved his testosterone readings by honoring the concept of a circadian digestive clock promoted by Dr. Satchin Panda. Tom started making a nutritious smoothie in the morning, which he believed helped kick start his digestive system and get energized for a productive day, and also lower his stress hormone production that might have occurred during his morning hours in a fasted state. The show also covers concerns about overtraining and compromised recovery, advancing the idea Brad discussed on his recent show with Joel Jamieson about recovery debt and the importance of actually devoting time and energy to recovery instead of just taking it for granted.
Why is a runner's technique so important? [00:00:57]
How does swimming technique make a difference? [00:06:53]
What is wrong about the comfortable shoes we are used to? [00:11:48]
If a runner switches to the minimalist shoes or barefoot, isn't he going to have some pain while adjusting? [00:20:43]
How does one progress into this new running style? [00:22:33]
How does one pick a good shoe? [00:27:33]
How does he work with clients to improve technique? [00:30:50]
What kind of drills does one need to do to improve balance? [00:34:10]
What are some ways to keep in shape that one can work into the busy day? [00:41:21]
Fitness is multifaceted. Even some athletes are not in the shape they think they are. [00:46:57]
What is digestive circadian rhythm? How does when you eat have an effect? [00:51:52]
Some time being very lean is not the ideal. [01:04:23]
Hosts Brad Kearns and Dr. Linsday Taylor get deep into the psyche of the endurance athlete and address some of the common challenges. For happiness and well-being, it's critical to behave in a manner congruent with your stated goals. When you are overtraining and dragging you and your ego thru ill-advised workouts, you depart from high minded ideals and are succumbing to rat race mentality where, as bestselling author Brené Brown says, "fatigue is a badge of honor in modern culture, and self-worth is determined by productivity". Or as frequent podcast guest Andrew MacNaughton comments, "Endurance athletes are most content when they train themselves to exhaustion." Hmm, ring a bell? There is a better way! Hang with the Primal Endurance podcast and enroll in the Mastery Course to get the guidance and expert insights you need to succeed with endurance goals without compromising your health.
View full video:
Brad and Lindsay discuss aerobic emphasis training and the carbohydrate intake problem. [00:00:16]
How can it be possible that going slower can make you go faster? [00:03:35]
What about the bursts of high speed? [00:06:53]
Are you not satisfied until you are exhausted? [00:13:16]
How important is the recovery phase? [00:16:41]
What is your desire to train? Are you taking care of your body? [00:18:47]
What happens when your focus is improving your technique rather than the speed? [00:26:28]
Why is it so tough? Why do we feel inferior if we are not pushing it? [00:28:02]
Are you a person who can tolerate uncertainty? [00:32:06]
Learn how to trust in your own ability to understand your needs. [00:34:41]
Understand why you are doing this. [00:35:02]