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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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Jan 25, 2017

Ryan Hurst is the co-founder and action man behind the wildly popular GMB Fitness. A former martial artist and longtime resident of Japan, Ryan brings a gentle, evolved approach to fitness that is beautifully evident in this fascinating interview. Ryan shares how training strategies he developed through decades of competitive gymnastics and martial arts can help anyone not only reach their goals faster, but also prevent injuries and improve their performance in any activity—from powerlifting to endurance sports. Ask your body what it has to deliver each day and don't push beyond what you are capable of that day--patience and discipline will get you from wound tight to doing the splits in only a year.

In sharp contrast to a “get-shredded-at-all-costs” message that dominates much of the fitness world, the GMB method appeals to a broad audience of people who want to overcome the challenges of getting older, expand their mobility and prevent injury, and experience physical autonomy and freedom in their daily lives. Check out GMB’s free bodyweight exercise circuit to find out more about the featured ‘assessments’ in the interview -  like the Bear, Monkey, and Frogger. The interview concludes on some fun, interesting tangents like the cultural differences between USA and Japan. In conclusion, Ryan reminds us to move more each day, do little things to improve health, and strive to improve a bit each day instead of be a hero and crush occasional brutal workouts."

 

What is GMB Fitness and how did it get started? [00:01:01] 

How can people get help from you for improving what they can get from their bodies? [00:04:28] 

What are some fundamentals you start with for the regular guy who wants to stay fit? [00:09:07] 

Ryan is describing some of the things a person finds when starting the program?  [00:13:24] 

How is this program connected with gymnastics? [00:17:09] 

How does the Western cultural attitude about aging differ from Japanese? [00:23:45] 

If you can improve a little bit every day, you will have success and enjoy it on the way. [00:28:18] 

What kind of feedback has he received from his students about his program? [00:32:17] 

Resources:
- https://gmb.io/hip-mobility/
- https://gmb.io/resilience/
- gmb.io/get/bodyweight-training/

Jan 24, 2017

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.

Become bonk proof when you get your carb intake down low enough (50g/day or less) to produce ketones in place of glucose for your metabolic needs. Listen to the amazing laboratory validated exploits of Sami Inkinen (time to bonk improved from 5 hours to 86 hours!) and Peter Attia (went from burning 95% glucose and 5% fat at “all day pace”, to 22% glucose/78% fat after ketogenic eating experiment). Regale at the tale of Speedgolf world champion Rob Hogan violently recalibrated his appetite hormones thru not refueling during nor after a succession of depleting workouts to the extent that he crosses over to the dark side and became fat- and keto-adapted for ever more. And appreciate how Malibu yoga master and endurance machine Ted McDonald conquered the Inca trail with glucose in his fanny pack for psychological security, but not needing it due to radical fat adaptation. 

Enjoy this show about the cutting edge of fat and keto-adaptation, and be sure to go back and listen to each one to get fully enrolled in the Primal eating strategy. 

Jan 20, 2017

Lindsay Taylor - Psychology of the Endurance Athlete

Host Brad Kearns welcomes back Primal Blueprint Publishing’s own Lindsay Taylor, Ph.D. to discuss big picture items like trusting the process and cultivating an intuitive approach. Lindsay has fielded many questions from listeners/readers lately on social media, and “how do I know {slowing down} is working?” is a prominent one. Do you feel better and have an overall higher enjoyment of life? Then it’s working!

Lindsay explains that you should cost/benefit analyze every workout and mindfully recommit to your long term goals. This will help you couter the forces of peer pressure and the flawed prevailing approach that promotes chronic exercise patterns. 

The conversation continues into the hot topic of ketogenic endurance training. There may be some misinterpretations and hype out there due to the sudden popularity, so the best approach is to conduct a personal experiment (n=1) to see how you respond to dietary modification. When it comes to balancing the instant gratification goal of being happy with long-term lifestyle goals like goal races or weight loss, realize the fulfillment—having a purposeful and meaningful life—is more rewarding than the pursuit of fleeting happiness. It requires sacrifice to achieve great things and you can’t expect to always be happy. Enjoy this thoughtful program with Lindsay and send your own questions to primalblueprint.com/endurance

 

Why is it that so few people really trust the premise that if one can slow down in training it will help them go faster? [00:01:04] 

Why do so many focus on heart rates, distances, times...looking for numbers rather than: "How do I feel?"[00:02:46]

How do I know I am making the right decision today regarding my training schedule? [00:06:26] 

What is the rationale behind this type of approach of slowing down? [00:11:45] 

Why are people so fearful of trying ketosis and the primal/paleo lifestyle? [00:13:44] 

How hard is it to make new choices when making the commitment to change? Will it make me happy? [00:27:04] 

How can one maintain a positive outlook when these changes are so difficult? [00:32:55] 

Jan 18, 2017

Host Brad Kearns welcomes back Dr. Cate for part two of their meeting together. She has been hard at work preparing the launch of her revised and updated bestseller Deep Nutrition, originally published in 2008 and is relaunching a 512-page masterpiece in 2017. Cate gives you the straight scoop on her favorite topics, particularly the disastrous misinformation about dietary fats that has been entrenched in conventional wisdom for decades. Cate details why "natural fats" are so critical to human health, and how refined high polyunsaturated vegetable oils are directly responsible for hundreds of thousands of premature deaths annually. They disrupt normal cellular function immediately upon ingestion, increase oxidative stress throughout the body, and damage brain function in particular; this is the #1 disease catalyst in modern life, an underlying factor in every chronic disease study. 

Cate outs conventional wisdom as conducting a massive experiment to "feed modern humans the cheapest possible food and see what will happen." She outs researcher Ancel Keys as the dude who drove us toward bad fats and away from healthy fats ("he knew he was wrong too!" laments Cate). Speaking of losing weight, refined polyunsaturated vegetable oils are more likely to be stored and less likely to be burned than natural fats. In summary, here's how to save your life and optimize your health: Ditch refined high polyunsaturated vegetable oils (watch out when dining out; most restaurant food--fast food to fine dining--is soaked in these gnarly oils); eat more natural fats (eggs, meat, cheese, coconut products, olives/olive oil, avocados/avocado oil, etc.).

Cate also gets talking about carbs and says timing is important: breakfast carbs are muy mal noticias, while post-exercise carbs are okay to replenish glycogen and meet basic glucose needs of at least 30-60g/day. while 100g/day is a good max to observe. Also if you are going keto, note that both excess fat and protein are going to block ketone production.

 

What does sugar do that makes it so bad for us? [00:01:00]

What does it mean that 60-80 percent of our diet is sugars and vegetable oils, leaving only 20 percent for the nutritious food? [00:03:16] 

What are the four pillars of diet that Dr. Cate describes? [00:04:27] 

How does Dr. Cate describe fat burning, especially for the athlete? [00:06:44] 

How can we get some of that fat off when we want to? [00:11:26] 

After exercise is it okay to consume carbs? [00:13:17] 

What are her thoughts about the timing of the meals? [00:17:23] 

 So it is okay to eat carbs? [00:18:56]

What do they mean by "insulin bath?" [00:21:40] 

Does fasting help in becoming a fat burner? [00:24:54]

Jan 17, 2017

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.

How fat adapted are you? Well, try skipping breakfast and waiting till you are actually hungry. Then try fasted workouts - can you run 4 miles in the morning without food? or 8 miles? Or bike 25 or 50 miles? You can also get a glucometer and check fasting blood sugar with a simple prick of your finger - check it before and after a workout to see if you can stabilize.

In contrast, if you are stuck in carb dependency, your mood, appetite, energy level and performance fluctuate according to your meal habits. Don’t forget your body’s hard-wired genetic mechanism to avoid depletion and exhaustion, and consequently overeating. Watch out for commercial energy bars which are almost all high carbs. Don’t even get me started on the hassles of trying to slam down carbs during sustained endurance performance - 60% of Hawaii ironman people have stomach distress. 

Jan 13, 2017

Host Brad Kearns visits with legendary American marathon runner Meb Keflezghi, whose longevity and ability to peak for championship events is arguably unrivaled in the history of elite running. Meb has had a 20-year run as a world-class runner and is still going strong at age 41! Meb was the 2004 Olympic silver medalist in the marathon in Athens, and made the 2016 Olympic team in the marathon at age 41. This historic performance defied our normal perception of aging for world-class runners. Meb’s historic Boston Marathon victory in 2014, the year after the bombings and the first win by a US runner in decades, was hailed as one of the most dramatic victories ever in running.

Meb’s unique approach to distance running offers practical tips and inspiration for runners of all ability levels. Meb discusses following a 9-day training cycle instead of the typical 7-day (gives him more time to recover) and his attention to a holistic approach, where he emphasizes stretching, mobility work, cross training with his interesting ElliptoGo machine, and constant attention to recovery.  Meb claims that a one-hour run actually takes two hours, what with the preparation time, drills and perhaps driving to the most suitable location (such as grass instead of pavement). An interesting tidbit: if you are absent-mindedly feeling/rubbing a sore joint or muscle, your brain is telling you that you have an injury problem - pay attention! You can count on Meb to avoid injuries and peak for big events. Listen when he says it’s better to be at 85-95% fitness than 101% and invite injury and burnout

Meb is a guy who gives back to the running community and inspires young runners. Listen to the true story of how he befriended a young collegiate runner (a friend of Brad’s) after a chance meeting in Mammoth and invited him to his crib to watch track on TV--the very first day young Tommy moved to Mammoth to train with the best! 

If you don’t know Meb’s story about emigrating from Eritrea to San Diego with his large family, check out his books, Run to Overcome. Read Meb 4 Mortals for training guidance and inspiration. Enjoy this podcast with one of the true legends and great inspirations of running. 

 

How has he maintained his magnificent career for over twenty years? [00:03:39] 

What has your brother contributed to your career? [00:10:28] 

How did the U.S. evolve in the distance running sport? [00:12:38] 

How has Meb contributed to the youngsters in the sport? [00:15:58] 

How does one use goal-setting into success? [00:19:23] 

What is the ElliptoGo? [00:22:07] 

What does he mean about focusing on "the small things?"[00:24:24] 

Injuries in runners are prevalent. What does Meb say about this problem [00:27:09] 

What is his theory about the 9-day training cycle? [00:31:37] 

What is the future of this athlete and where is the sport headed? [00:33:57] 

Jan 11, 2017

Host Brad Kearns welcomes back one of the most popular guests from the old days! Dr. Cate has been hard at work preparing the launch of her revised and updated bestseller Deep Nutrition, originally published in 2008 and is relaunching a 512-page masterpiece in 2017. Cate gives you the straight scoop on her favorite topics, particularly the disastrous misinformation about dietary fats that has been entrenched in conventional wisdom for decades. Cate details why "natural fats" are so critical to human health, and how refined high polyunsaturated vegetable oils are directly responsible for hundreds of thousands of premature deaths annually. They disrupt normal cellular function immediately upon ingestion, increase oxidative stress throughout the body, and damage brain function in particular; this is the #1 disease catalyst in modern life, an underlying factor in every chronic disease study. 

Cate outs conventional wisdom as conducting a massive experiment to "feed modern humans the cheapest possible food and see what will happen." She outs researcher Ancel Keys as the dude who drove us toward bad fats and away from healthy fats ("he knew he was wrong too!" laments Cate). Speaking of losing weight, refined polyunsaturated vegetable oils are more likely to be stored and less likely to be burned than natural fats. In summary, here's how to save your life and optimize your health: Ditch refined high polyunsaturated vegetable oils (watch out when dining out; most restaurant food--fast food to fine dining--is soaked in these gnarly oils); eat more natural fats (eggs, meat, cheese, coconut products, olives/olive oil, avocados/avocado oil, etc.).

Cate also gets talking about carbs and says timing is important: breakfast carbs are muy mal noticias, while post-exercise carbs are okay to replenish glycogen and meet basic glucose needs of at least 30-60g/day. while 100g/day is a good max to observe. Also if you are going keto, note that both excess fat and protein are going to block ketone production.


What is some of the new information she came across when she worked on getting her best-selling book "Deep Nutrition" revised? [00:01:22] 

Since the 1950s Americans have been participating in an experiment to see what would happen by eating the cheapest possible food. [00:03:36] 

Somewhere between 30 and 60 percent of our calories are coming from the "bad" oils. [00:09:54] 

The fellow, Ancel Keys, who conducted these studies, found that the information they put out was wrong. [00:13:04] 

How are these vegetable oils damaging to brain function? [00:15:25] 

Why were the saturated fats suspected, in the first place, of being so damaging? [00:17:23] 

What do we know about lipoproteins? [00:21:14] 

Where do carbs come into the picture? What about lard? [00:22:50] 

Why are the liquid vegetable oils bad? [00:24:56] 

Forty percent of total calories from restaurants are from vegetable oils because of the methods of cooking even in the finest restaurants. [00:28:19] 

Dr. Cate Shanahan

Jan 10, 2017

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.

Once you are fat adapted, you can fine-tune your insulin sensitivity and fat adaptation by engaging in Intermittent Fasting and fasted workouts. When you get depleted and experience true hunger, realize that this offers a powerful opportunity to rewire appetite hormones to escape sugar dependency and become more fat adapted. 

When the prominent hunger hormone ghrelin spikes and you reward yourself with a sweet treat, you hard-wire the connection between pleasure (spikes of dopamine and opioids) and the sugar. If you instead try to fast a bit and/or satisfy your hunger with a high fat food, you can actually alter the neural mediation of food reward. Warning - don’t try this at home unless you are full-on fat adapted and can actually benefit from fasting and fine-tuning without sugar crashing. 

The cellular stress of fasting triggers mitochondrial biogenesis. So does ketogenic eating, because fat and ketones utilize more mitochondria and burn more cleanly than glucose. Fasting and ketogenic eating also boost health with a profound anti-inflammatory effect, and also promoting improved autophagy - cell repair and regeneration. In contrast, overfeeding and routinely eating regular meals to the point of overfeeding can accelerate cell division, which is the essence of accelerated aging. 

The psychological effect of becoming fat adapted/ketogenic can help endurance athletes to not obsess about caloric needs during performance. Enjoy trippy Johnny G anecdotes about long rides on no food in old times.  It can help those struggling with dieting and calorie obsession to become liberated from negative emotional connections to eating, because they are no longer physically dependent upon regular meals. 

Jan 6, 2017

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.

Jan 3, 2017

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.

More details about the why’s and how’s of transitioning to primal-style eating. Beyond the Paleolithic rationale, sugars and grains are bad for you, period. Even if you are at optimal body fat, there is no justification to ever consume nutrient-devoid refined carbohydrates. 

Dialing in carb intake depends on a variety of variables, especially whether you have excess body fat or not. Females also have some hormonal concerns when quickly reducing carbs, because this dietary transition might be challenging to the genetic hard-wiring toward reproductive fitness. 

Gordo Byrn (Family, Fitness, Finances) epic soundbite “If you need sports nutrition, you’ve maximized your cardio benefits and are possibly risking your health and immune function.” The big secret to going primal is to liberally consume more natural, nutritious fats that provide high satiety and help you become better at burning fat. Make a firm 21-day commitment because sugar and wheat have serious addictive properties.

Dec 30, 2016

Host Brad Kearns covers the final four habits, picking up from the part 1 show of the first 3 habits as follows: 

4.         Aerobic Emphasis: Endurance success is primarily dependent on aerobic efficiency. Aerobic base building delivers by far your best return on investment, and is best achieved by strictly limiting heart rate to aerobic max or lower during defined aerobic workouts and training periods. Stay out of the black hole, and don’t venture into high-intensity training blocks before you have a strong base.

5.         Intensity Structure: Intensity can deliver exceptional results for endurance athletes, when a strong base is present, when workouts are brief in duration and really intense, when they are conducted only when you are highly motivated and energized, and during defined periods that are short in duration and always followed by a rest period and preceded by an aerobic period.

6.         Complementary practices: Increased general daily movement, spontaneous, unstructured play sessions, mobility work such as technique drills and dynamic stretching, movement practices like yoga and Pilates, and high-intensity strength training are essential for success, because we live sedentary lives of extreme physical ease. 

7.         Periodization: An annual program always commences with an aerobic base period (minimum eight weeks). With success, high-intensity periods can follow, with a maximum duration of four weeks. Intensity periods are followed by micro periods of rest, followed by aerobic, followed by a return to intensity/ competition. The annual program always ends with an extended rest period or off-season, followed by a new macro aerobic base period to commence a new annual program. 

What does it mean to say "aerobic emphasis?" [00:00:50] 

What does "structured intensity" mean? [00:05:09] 

Complimentary practices are essential to our success.  [00:12:51] 

What is periodization? [00:17:31]

Dec 27, 2016

Primal Eating Step 2: Commit to Primal Foods

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.

Make a sincere commitment to ditch offensive, nutrient devoid foods for three weeks and replace this junk with your favorite choices from the primal-approved lineup of meat, fish, fowl, eggs, vegetables, fruits, nuts and seeds—and modern additions like high fat dairy and dark chocolate. 

This effectively results in a higher fat, lower carb diet than the Standard American Diet. Beware the slippery slope that is carb addiction (sugar and wheat have powerful addictive properties akin to opiates)—satisfy yourself with nutrient dense, high fat meals and snacks so you don’t struggle or suffer.

Dec 23, 2016

Host Brad Kearns covers a key takeaway from the Primal Endurance book, the list of 7 habits for success in endurance endeavors. In this show, Brad covers the first few habits as follows:

  1. Sleep: Sleep comes in at number one. Brad says it's the next frontier of performance breakthroughs in all sports, especially endurance sports. Quick tips: minimize artificial light and digital stimulation after dark; and awaken each morning, without an alarm, refreshed and energized. If you are training more, sleep more. If you can’t honor the aforementioned maxims, stop training until you can. 

    2. Stress/Rest Balance: Primal-style endurance training allows you to reach for higher highs (breakthrough workouts) and observe lower lows (more rest, shorter, easier recovery workouts, and staying below aerobic maximum heart rate at the vast majority of workouts). It appeals to your competitive intensity by focusing on peak performance and recovery, instead of focusing on the awed notion of “consistency” in this context. 

    3. Intuitive and Personalized: Your training schedule is sensible, intuitive, flexible, and even spontaneous instead of regimented and preordained. Respect your daily life circumstances, motivation levels, stress levels, energy levels, immune function, and moods. This means backing off when tired, but also pursuing breakthrough workouts when you feel great!

Why is sleep so Important? What is so bad about artificial light? How should we "stage" the bedroom? [00:01:00] 

How does one get balance between rest and stress? [00:09:26] 

How can you make your schedule intuitive and personalized? [00:16:21] 

Lights Out:  Sugar, Sleep, and Survival

Dec 20, 2016

Primal Eating Step 1: Ditch grains, sugars and refined oils

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 first step to going primal is to get rid of the most offensive foods in the Standard American Diet: sugars, grains and refined high polyunsaturated vegetable oils. These foods promote carb dependency, inflammation, and oxidative damage. Besides, they have no nutritional value. Knowing that chronic cardio promotes carb dependency, you must slow down your training pace before you even attempt a dietary transition. 

Realize that besides contributing to overall excess carb intake (grains, even whole grains, convert to glucose upon ingestion), the gluten and other lectins in grains contribute to leaky gut syndrome. The bad oils are particularly insidious—“radiation in a bottle” says Dr. Cate Shanahan. They cause an immediate disruption in healthy cell function and disregulated fat metabolism.

Dec 16, 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.

Brad goes down memory lane to discuss the progression of his training schedule during his career on the pro triathlon circuit (this was meant to be an Interval show but Brad got on a roll and produced a substantial length program that gives you an excellent overview of the folly of adhering to regimented schedules and the benefits of being more intuitive).
 
After struggling to adhere to a nice, pretty, balanced workout schedule each week for the early years of his professional career, Brad and his coach Mark Sisson strategized to loosen up the decision making strategies a bit to promote a more intuitive and fluid approach. At first, Brad tried stacking two hard days in a row (long hilly bike ride and a long, hard hilly run), following by several days of rest/easy training, to better promote recovery and take advantage of the stress hormone buzz that allows you to perform great athletic feats when you are in sympathetic dominant state. 
 
Brad then describes the ultimate progression of the training program to reject the concept of weekly schedules entirely and just strategize workouts to address competitive weaknesses and point for competitive events in the future. Spinning out of the regimented schedule approach in 1991 allowed Brad to make his hard workouts harder, rest and recovery more effectively, and achieve performance breakthroughs and win two US national championships and reach #3 world-ranking in 1991. It's all about stressing the body at the right times with key workouts and allowing rest and recovery to always be of the utmost importance. 
Dec 13, 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 incredibly simple, sensible, stress-free approach to training detailed by 2016 Olympic bronze medalist (and 2008 Olympic silver medalist) Nick Willis of New Zealand. Nick has had an amazing career as a miler, and at 34 he became the oldest 1500m medalist in Olympic history. Nick decided that in order to extend his career and enjoy a healthy, balanced life, including appreciating family time, furthering his education, and enjoying hobbies like Speedgolf (Nick is a top-10 level Speedgolf pro), he streamlined his training approach to spend less time/fewer miles to stay fresh, and to trade out stuff he didn't enjoy (lengthy gym strength training sessions) for stuff that was more time efficient (a few minutes of sprints and plyos at the end of workouts). Nick only runs once a day and takes a day off each week, but he is one of the fastest milers in history. Take inspiration from Nick's example as he shatters the stereotype of the Olympic runner being an imbalanced cyborg robot training machine.

Dec 9, 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 is the Primal Endurance audio book? [00:00:55] 

When a person is training for a half marathon on a hilly course should they do any specific hill work? [00:02:50] 

How does one acclimate to race conditions in a climate or time zone other than what we are used to? [00:06:16] 

How does one deal with anxiety when skipping a meal or mental fatigue while they are adapting to the primal lifestyle? [00:12:50] 

What kind of nutrition do I need for a high altitude race when I am really low carb normally? [00:21:10] 

This man experienced major burnout at age 25 and is now embracing primal. He still has long-term carb cravings. What can he do about monitoring the maximum heart rate? [00:25:52] 

When the HRV 56, it this too low. How should we try to increase this? [00:32:39] 

When trying to get into running, it seems to wreck my HRV even though I am training below aerobic. Should I not run? [00:35:13] 

In my recovery from burnout, what should I do in my training to build my fitness back? [00:35:54]

Dec 6, 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.

Developing a strong aerobic base and transitioning to a primal-style diet are your foremost concerns to succeed as a fat burning beast and a lean, healthy, strong endurance athlete. At a certain point, brief, high intensity workouts can deliver a tremendous performance benefit. Box jumps or heavy squatting can put your body under load is such a way that simulates the fatigue you experience after many hours of hard racing. However, you have to be strategic about introducing intensity. There are no "hacks" in the endurance game to bypass the hours of aerobic work necessary. Introduce intensity when your base is strong, your MAF tests are showing steady improvement (test regularly, but only when you feel strong), and finally when your "desire to train" is strong, as Dr. Kelly Starrett likes to say. That's right, the intuitive sense that it's time to open the throttle is the #1 evaluation factor for introducing intensity. Brad jogs by a soccer field each day during his aerobic morning run with dogs, and once in a while he attacks the field for a handful of all-out sprints, when the urge strikes him. On prior shows, Andrew MacNaughton details how his training decisions are guided my his moods. Sounds goofy, but this actually represents the highest level of training sophistication for an endurance athlete.

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.

Jordan Rapp and Andrew McNaughton help Brad talk about managing hills like "Rock Star" (in LA.) [00:00:59] 

What do they think about the advances in technology in the last 10 and 20 years? [00:05:36] 

Is it best to train according to your mood? [00:14:31] 

What is running? Is slower than 11-minute miles considered running? [00:20:51] 

Give credit to getting the enjoyment from the training and the races. [00:27:51] 

How has the doping problem manifested itself in the bicycling community? [00:29:34]

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

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