Brad talks about an assortment of interesting concepts, including: Fasting (and not exercising at all) to beat out a cold. The nuance of the "S" pattern in the swim stroke and, while technically accurate, might mess up yo' head like a technical golf swing tip. The difference between improving your MAF performance time versus improving your MAF endurance (not slowing down as much over the course of the test); being chill about your MAF number and setting beeper 5 beats below MAF to take corrective action before you exceed; Doing a 180 mi ride after a 24 hour fast and consuming no food calories for 18 hours of the ride. And the critical difference between the popular training concept of HIIT (high-intensity interval training), and the evolved strategy of HIRT (high-intensity repeat training). Brad was first exposed to this concept by noted MMA trainer Joel Jamieson and it has greatly improved his performance and recovery from sprint workouts. HIIT = extra stress, fatigue and recovery time. HIRT = high-quality performance and less stress cost. Listen to the show and you might get some fantastic tips to optimize your training, particularly with the high-intensity stuff endurance athletes often mess up.
What are we learning about recovery and general fitness, training, and diet? [00:02:55]
From Paris comes this question: How is the best way to attack a cold? [00:11:51]
Should we change our MAF heart rate every year? Honoring the MAF heart rate is extremely important. [00:17:15]
How many miles do we need to do accurate measuring the MAF test? [00:19:58]
David asks about the "S" strokes while swimming. David talks about his success when adapting to Keto/primal way of eating. [00:23:12]
After training in a fasted state, is there any difference in fat adaptation in burning body fat vs. dietary fat? [00:29:03]
Carl, a Norwegian living in the Middle East, says as I am relaxing my training I am putting a lower heart rate in thereby working to build the aerobic system. [00:32:07]
Josh is an amateur bicycler is wondering about high intensity workouts or is it better to stick with mostly aerobic endurance training? (HIT and HIRT training) (high intensity and high intensity repeat training) [00:34:24]
Zach from Arkansas is asking about his glucose readings. If glucose is high, it indicates that the fight or flight response has been triggered. [00:45:17]
Brian MacKenzie: Get Over yourself podcast
Alert: Primal Endurance shows are soon moving to publish on the Primal Blueprint podcast main channel. Be sure to subscribe to the Primal Blueprint podcast and get regularly published Primal Endurance shows along with all the other great content at the PB Podcast channel. All existing Primal Endurance shows will be available on this podcast channel for eternity; you'll just have to switch over to enjoy new shows.
Brad continues a lively conversation with Dude Spellings of Austin, TX. Dude describes how he overcame his frustration with his "slow" MAF training and allowed himself to build a strong aerobic base. Oh yeah, he also lost another 25 pounds to get down to lean, mean racing weight decades after being a hotshot young runner. Brad and Dude expound on the benefits and rationale for emphasizing aerobic training. Dude offers a great insight about measuring your aerobic output by time instead of by mileage. Top marathoners run 120 miles per week, but they are only out there for 10 hours, you know? Dude and Brad will get you psyched to delve into the wonderful world of cold therapy, and Dude exclaims that his cold exposure practice has made him a more chill guy in real life. He offers scientific references to mention that excess body fat might be a function of not just diet, but constant exposure to pleasant ambient temperatures, and excess blue light exposure messing with your appetite hormones. You'll be ready to take your first cold shower after listening to Dude and Brad!
In training for competing, we used to think that you had to produce as much work as possible without thinking of the sympathetic and parasympathetic systems. [00:01:55]
Think about this: What is the highest purpose for being out that working out? . [00:04:30]
By training with the MAF method, the performance can escalate without risking burnout. [00:09:22]
The amount of time you are putting in is more important than the amount of miles. [00:11:01]
Cold therapy is the natural way to go. After the initial shock of the water, you get the flood of chemicals that give you high. [00:14:08]
The mental benefits of exposure to the cold are many. You can learn to take control over your life rather than being reactive. [00:22:00]
Exposure to artificial light is common in our society. This messes up our sleep cycle and the mitochondrial function. [00:23:48]
Public consciousness is dragging behind. When the sun goes down, our body thinks it is to go to sleep, however, we expose ourselves to artificial light which is a contributing factor to obesity. [00:30:03]
The unnatural light is why the ketogenic diet works for most people. [00:32:21]
Playing speed golf opened Dude up to getting good fitness and nutrition goals in place. [00:33:26]
It is an important element in life to have competitive goals. [00:37:42]
Deena Kastor: Bronze medalist at Olympics
Brad Kearns Cold Therapy: Watch this YouTube video
Kelly Starrett: Coach, physical therapist, author, speaker, and creator of a blog, which has revolutionized how athletes think about human movement and athletic performance.
Marks Daily Apple: The (Maybe Not So) Definitive Guide to Cold Therapy
“If you run 100 miles a week at 10 miles per hour, that’s only 10 hours per week!”
Brad Kearns talks to a big-time peak performance enthusiast from Austin, TX named Dude Spellings. Dude is an avid Speedgolfer, primal/paleo/keto eater, cold therapy enthusiast, and endurance athlete devoted to the Primal Endurance approach. He is deep into the primal living journey and a student of all latest health topics and you will enjoy this two-part episode chock full of great tips from a real guy doing his best to balance a busy life, delay aging, and pursue peak performance goals. Dude was a high school running champion who let himself get overweight and out of shape. He returned to fitness with a traditional chronic approach and hit a plateau. He had lost 20 pounds but had 25 more to go. Part 1 starts with the compelling account of how Dude threw his back out six years ago and vowed to "not be that guy" in the years ahead. He was doing okay with health and fitness goals but realized he could be much better. He was suffering from an annoying recurring skin condition that wasn't responding to medical treatment but cleared when he optimized his diet. Pick up some good tips and reflections to be the best you can be from Dude, and stay tuned for part 2!
When he wanted to lose weight he tried the "old-fashioned way" using My Fitness Pal, counting calories. [00:03:28]
Dude's back injury was a turning point for him. [00:07:05]
He realized that cutting calories too much kills the weight loss! [00:11:59]
He still believed that carbohydrate intake was needed for exercise. [00:13:56]
It is estimated that 40 percent of the calories that you get in a restaurant are from the refined seed oils that are so bad for you. [00:14:52]
A good starting point is to get in the habit of reading labels. You'd be surprised what you are eating even when you are trying to eat healthy!! [00:16:28]
Some people find that their allergies, skin diseases, and other maladies disappear after they drop grains from their diet. [00:21:32]
The elephant in the room in the endurance community is the excess body fat. [00:28:14]
The Maffetone's training was Dude's motivation for his great success. [00:31:22]
Meal choices are part of your training. [00:35:22]
The way he was training before was keeping him constantly sore with muscle tension. [00:36:38]
Dr. Peter Attia: Brad’s podcast with Peter covers longevity diet, and finding the drive.
Wheat Belly: Book on the grain-free lifestyle without sacrificing nutrition, variety or taste.
Dr. Phil Maffetone: He says “Everyone is an athlete.”
Dr. Cate Shanahan: Podcast with Brad on why vegetable oils are toxic.