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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Aug 25, 2017

Brad Kearns continues the discussion from last week with more recovery strategies, including: 

  • Refueling: Its a tricky balance between replenishing muscle glycogen and obtaining other nutrients when depleted, and becoming fat adapted/losing excess body fat by fasting in conjunction with intense workouts. 
  • R&R: A more chill approach to life and your daily routine can help you moderate the overall stress impact and increase enjoyment too. 
  • Self-myofascial release: Get into those trigger points (origination of pain/stiffness) and work it hard. The ‘good hurt’ stimulates parasympathetic function, helping you unwind from a high stress day.
  • Releasing your attachment to the outcome: Go with the flow, get overyourself - reduce stress of training/competing and increase enjoyment
  • HRV: Use this technology to try and gain control over your fight or flight response.
Aug 18, 2017

Podcast 111, Q and A

A listener asks: What do you think about doing a MAF test for a set time? [00:02:18] 

As an older athlete who wants to compete, what is the best way maintaining the muscle mass and keeping the heart in good shape? [00:03:18] 

What is the difference between FTP training and Maffetone Maximum Aerobic Heart rate model? [00:06:32] 

How far out from marathon race day would you recommend the addition of speed, tempo, interval training when MAF is your day to day? [00:10:10] 

This obstacle course racer is asking about what he can do to enhance his rest and recovery time. What is the difference between rejuvenating and training during the off-season? [00:13:03] 

Brad discusses eating clean and what happens when you decide to partake of a special treat. [00:17:23] 

This question is from a cross-country skier: If I am going for a five to seven hour race, should I be working toward skiing that long in a training session and should I keep it aerobic? [00:22:50] 

Due to my schedule, I can't run until after 9:00 p.m. is it okay for me to skip eating after these late night runs? [00:26:04] 

How do easy workouts contribute to your fitness? [00:30:42] 

From a 52 year old female triathlete: She wants to know why it is that she can compete at this elite level but in training, cannot break into a run without the MAF heart rate beeping. [00:37:22] 

Do you have to compromise health in any way to run the best you are capable of? [00:42:11] 

Maximum aerobic heart rate is the point where maximum benefits occur with minimal anaerobic stimulation that correlates to maximum fat oxidation per minute and it correlates to around 180 minus your age in heartbeats per minute.

Aug 11, 2017

Working through the list of recovery tips, the focus of this show is on movement, perhaps the ultimate recovery aid. While the couch beckons after a long workout or an intense session, it’s actually best to walk around in the hours after hard efforts. This requires a significant shift in mindset from the prevailing “lazy athlete” mentality that earns you a hall pass from even basic movement because you are so bad ass at your workouts. In fact, it’s even more important to make efforts to move after strenuous workouts. You’ll know you are succeeding with improved daily movement when you wake up feeling less stiff and creaky. 

Aug 4, 2017

Host Brad Kearns talks to Chris Kelly of - a comprehensive health and peak performance testing and consultation program for athletes. Chris works in conjunction with Dr. Tommy Wood, a previous podcast guest. They have put over 1,000 athletes through their program, including many Olympic and world level performers. Everyone tested to date has come up with something that was compromising their performance and was addressed and resolved by this full-service testing (blood, urine, stool), consultation and healing (including supplements, and dietary and lifestyle modification). If you are an athlete looking to get the most out of your body, this show is certain to get you thinking about what you can do better. For decades, athletes have gone on a wild goose chase, looking outside the rigid confines of traditional medicine for wellness and healing opportunities. Often, this means witch doctors, questionable supplements, and wasted money. It appears that has put together the best aspects of traditional medical testing and holistic approach, and you can get a sneak preview for yourself by taking their 7 min performance evaluation that you can take for free at their website. Enjoy this show discussing the aspects of peak physical performance that are often overlooked by hard training athletes. 

Chris Kelly's experience with poor health and poor medical advise brought him to realize how nutritional supplements can be the best treatment for his ailments. [00:01:10] 

Is having these digestive, libido, and malaise sort of problems unusual? [00:06:55] 

What Kinds of things are tested for when a person decides to test their system with your organization? [00:09:18] 

What are some of the common "red flags" he finds? [00:13:03] 

How does the computer analyze the information it receives? [00:16:25] 

How much does this program cost?  What does one get with signing up? [00:20:40] 

If there were one body part that needs the most focus, what would that be? [00:27:08] 

Is there any insurance coverage available for this program?  What about people who are budget sensitive? [00:31:07] 

What kinds of people are taking advantage of this program? [00:33:57]

Nourish, Balance, Thrive

Tommy Wood podcast

Jul 28, 2017

Host Brad Kearns covers recovery tips such as compression garments (boosts the function of the lymphatic system to clear waste products from muscles) and strategic hydration (be proactive, because sometimes thirst mechanism is muted from training, and you can get a delay effect with dehydration). Adding salt and even a bit of sugar to your drinks to encourage efficient absorption. 

Jul 21, 2017

Elle Russ and Brad Kearns, Primal Endurance Online Course, Part 2

The second part of the Primal Endurance Online Mastery course discusses how Primal-style eating integrates into endurance training goals. Becoming fat adapted through dietary transformation can actually make you a faster endurance athlete, by improving your ability to burn stored fat for energy. Eating a high carbohydrate diet and training in chronic patterns can make you overstressed, inflamed, and carrying excess body fat despite devoted attention to training. What's more, the traditional "struggle and suffer" approach to endurance training can increase your risk of cardiovascular disease! Even if you are walking around as a fit and ripped specimen, bad things happen inside your body when you are in the carbohydrate dependency training paradigm. Slow down your cardio workouts; ditch grains, sugars, and refined vegetable oils. All these topics and more are carefully organized in the Primal Endurance online course to give you the most comprehensive education on endurance training ever created. Check it all out at (including the introductory discount and special bonus offer).

Brad and Elle talk about the eating strategy for good primal living.  How does one unwire the brain from the sugar addiction and become fat adapted? [00:01:30] 

Is there a reason you are addicted to the carbohydrates? Is it a hormonal unbalance? [00:13:02] 

Do you have to eat every few hours? Why is that? [00:14:07] 

What about the need for glucose? [00:17:00] 

The first thing anyone has to do is reject those refined carbohydrates from the diet. [00:22:24] 

How many carbs should someone have a day? [00:32:27] 

If a person wants to be an endurance athlete and has been working on being fat adapted, what does that person need to eat during the race? [00:36:32] 

What is the process of becoming fat adapted? It comes in two sides: slowing down training and adhering to primal diet. [00:39:00] 

How important is it to get blood tests? "I feel totally fit!" [00:40:50] 

How does the mental stress of winning affect people and how does one deal that? [00:45:44] 

What happens when a person is in ketosis? [00:49:28] 

What is it that people need to understand about fasting? [00:51:50] 

How often should a person exercise? [00:54:53] 

Jul 18, 2017
 Introducing Primal Endurance Online Mastery Course!
Host Brad Kearns introduces the Primal Endurance Online Multimedia Mastery Course - everything you need to succeed as a Primal Endurance athlete. Ditch carbohydrate dependency and become a fat burning beast with this comprehensive educational experience consisting of over 120 videos, the Primal Endurance eBook and unabridged audio book, and numerous other audio presentations and complementary eBooks. The videos bring the book to life as course host Brad Kearns discusses chapter-by-chapter content, both in lecture format and practical instruction (recipe videos, running technique instruction, mobility and recovery exercises, etc.). Brad traveled the continent to interview the world's leading endurance athletes, coaches, and trainers and experts in peak performance, nutrition, and medicine. All the material is thoughtfully organized and you have instant and permanent access to this robust educational library. There is simply nothing comparable ever developed to help you succeed with your endurance goals, and gain guidance and insights from the world's leading experts all in one place. Brad talks through the components of the course, and you can also get a feel for the course material with the "9 Steps to Becoming a Primal Endurance athlete" series of free videos. 
Jul 14, 2017

Primal Blueprint Podcast hostess Elle Russ joins Primal Endurance Podcast host Brad Kearns in Malibu to discuss the release of the long-awaited Primal Endurance Online Mastery Course. This ambitious project is a comprehensive multimedia educational experience that essentially brings the book Primal Endurance to life through videos, eBooks and audio presentations. In this part 1 podcast, Brad and Elle discuss the importance of slowing down to develop an aerobic base and avoiding overstress patterns; the importance of an intuitive approach, instead of a robotic, regimented approach; and how an evolved and pure approach to endurance goals can carry over into peak performance and happiness in all other areas of life. Brad's online course features over 120 videos covering every aspect of the book content as well as in-depth interviews with many of the world's leading endurance athletes, coaches, and scientific and medical experts.  All these topics and more are carefully organized in the Primal Endurance online course to give you the most comprehensive education on endurance training ever created. Check it all out at (including the introductory discount and special bonus offer).

Brad and Elle talk about the launch of the multimedia digital courses that accompany the Primal Endurance book.  [00:01:26] 

What is Brad's history and what did he learn from his experience? [00:03:22] 

Why is it bad for you to believe that old paradigm that the more you work your heart, the better it is? [00:11:17] 

What is the biggest challenge in the endurance community? What is it so hard for them to learn? [00:22:05] 

Why is it so hard for people to grasp the message about the diet? [00:26:49] 

Are we carbohydrate dependent? [00:28:25] 

How does one compute their Maximum Aerobic Heart Rate? [00:35:15] 

Brad shares how he has developed a healthier attitude from the lessons he has learned from his competitive years and relates them to handling everyday stressful life.  [00:37:45] 

Jul 11, 2017
Developing a Morning Flexibility/Mobility Routine
Host Brad Kearns describes with great enthusiasm his recently adopted energizing morning routine that has become a fixture in his overall workout program over the past few months. Developing a customized morning routine and doing it first thing in the morning every single day helps make this an easily maintained habit - no need to summon willpower or motivation, just do it like you brush your teeth. Make it short and simple enough that you can do it every day without strain or struggle. Watch the YouTube video of Brad's exercises and gain inspiration to develop your own. Brad's sequence starts in bed to make sure that he does it every day. It includes assorted exercises to build core and improve glute, hamstring, and calf flexibility so that he has a better baseline to launch from for formal high intensity workouts in sprinting and high jumping. Adding this element to your game can really help improve performance, reduce injury risk, and put you in a proactive frame of mind to start your busy day.
Jul 7, 2017

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at and they will get covered on the air. Some recurring themes are coming through with many questioners. 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.

Let's talk about the proper running form. Adam has a problem with his left calf and Achilles. Is this because he is being required to run much slower because of his training methods?  And another runner asks if his running style is causing injuries? [00:02:00] 

Matias in Germany is asking about sprinting. How often should one be sprinting? [00:08:07] 

Isn't it contradictory to say on one hand you promise better performance with strictly aerobic training and even emphasize the dangers of chronic cardio and on the other hand you recommend intensity weeks? What are some guidelines for intensity workouts? [00:17:35] 


Tim Defrancesco


Jul 4, 2017

Host Brad Kearns, making his way through the Primal Endurance book, gets into Chapter 9 about assorted tips and techniques to support recovery. First we discuss the hot topic of cold exposure. It provides an assortment of psychological benefits to the “Central Governor,” helping you feel less fried (literally, with the refreshment of your brain neurons) after challenging workouts. We discuss the transition from the old-school RICE for injury treatment (Rest, Ice, Compression, Elevation) to the latest greatest “ECM” - Elevate, Compress and Move for recovery and injury healing. Indeed, simply moving is a great way to recover from stressful workouts and musculo-skeletal injuries. 

Jun 30, 2017

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at and they will get covered on the air. Some recurring themes are coming through with many questioners. 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.

Jun 27, 2017

Endurance sports are tough and involve plenty of suffering. The Type A behavior patterns common among enthusiasts can actually hamper your progress by promoting chronic patterns, insufficient stress/rest balance, and an overly stressful mindset about your workouts and races. The key is to release your attachment to the outcome of your competitive efforts, take what your body gives you each day and nothing more, and finally - get over yourself! This will free you from the tightly wound disposition that increases the overall stress factor of your endurance pursuits and compromises your performance and enjoyment of the process. 

Jun 23, 2017

Lindsay Taylor is the host of today's listener Q&A show and will not be rapping at the beginning of the show. She will be answering questions about fueling that come in from listeners.

If you want to be fat adapted, it doesn't mean you have to be totally anti-carb. [00:01:54] 

If you choose to fuel, does that mean you are not fat-adapted? [00:06:07] 

From Danielle: What do you suggest for training and racing fuel? [00:07:24] 

What does "trickle in carbohydrates" mean? [00:08:42] 

What type of real food can be use during events? [00:11:14] 

It is a terrible idea to change your fueling strategy just before an event. [00:15:50] 

From David: We are a group running a long run race with four different legs, and we want to know the best fuel to bring with us. [00:17:10] 

There are good primal friendly bread recipes so you can still carry sandwiches. [00:18:41] 

From Carl: Are there any food recommendations for some primal foods I can take for my long trek on the Appalacian Trail? Most of the dehydrated foods available are "fat free” which does not go with the primal diet.

And Scott asks a similar question for his solo bike-packing trip. What can I use in addition to Almond Butter and MCT for fueling on my long trip? [00:20:58] 

Don't MCT oil and coconut oil cause some people digestive distress? [00:24:35] 


Elana’s Pantry


Jun 20, 2017

Increase Everyday Movement, Part 3: Practical Tips

On the heels of two shows detailing the problems associated with insufficient movement and the importance of finding ways to move more each day, host Brad Kearns offers up some practical suggestions to increase general everyday movement. Topics include: walk everywhere you can!; take frequent cognitive breaks (refreshes brain neurons for peak performance; develop a custom morning movement/mobility ritual that you will do every day without fail (YouTube “Brad Kearns Morning Ritual”).

Jun 16, 2017

Mark Sisson chats with Joe DeSena - the founder and CEO of Spartan Race, the world’s leading obstacle racing company. Mark and Joe talk about endurance racing, including the wildly popular Spartan Race brand that Joe has built, and other entrepreneurial topics in this show. 

Talking about Spartan Race, this obstacle race, Mark wonders why this concept wasn't around years ago? [00:02:48] 

How did he get started? [00:07:05] 

What does his famous expression, "Get shit done!" mean? [00:09:40] 

One of the bullet points in the marketing of your racing style is "Conquer your greatest obstacles, your will." What does that mean? [00:12:28] 

What is normal today?  How does one push beyond? [00:14:27] 

Does he expect a lot from other people? [00:20:33] 

How does he set up an event in a town to prepare for the race? [00:24:02] 

What does this mean? "Embrace your greatest friend: Discipline!" [00:26:19] 

Attrition is one of the greatest contributors to other people's success. [00:31:09] 

Other events breed sheep. Spartan events breed wolves. What does that mean? [00:35:12] 

Life is about facing stuff you haven't yet faced. [00:37:38] 

"Get rid of stuff" is one piece of advice from Joe. [00:38:50] is the way to get in touch. [00:39:37] 


Joe DeSena


Jun 13, 2017

Host Brad Kearns talks about avoiding the “lazy athlete” mentality, where you give yourself permission to be less active and perhaps overeat due to the fact you completed an impressive workout. Realize that even a serious-training athlete putting in 10,15, or 20 hours a week is moving for just a small fraction of the 168 hours in a week. Mayo Clinic study suggests most people sit for 13 hrs/day (commute, work, leisure), sleep for 8 and are moving for only 3. Keep in mind even basic movement delivers an aerobic training effect.

Jun 7, 2017

Increasing all forms of general everyday movement is a critical element of the endurance athlete’s lifestyle. There are adverse metabolic and cognitive consequences from prolonged periods of sitting - you become more insulin resistant, dysregulate critical appetite and metabolic hormones, and suffer from assorted musculoskeletal problems, such as weakened glutes and tight hamstrings and hip flexors. Being more generally active makes you better at burning fat, more energetic, and more focused.

Jun 2, 2017

Dr. Tommy Wood On Optimizing Performance and Diet

Host Brad Kearns talks to Dr. Tommy Wood, Chief Medical Officer of Nourish, Balance, Thrive, an online-based company using advanced biochemical testing to optimize performance in athletes. Tommy is big-time, with a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. He is also Chief Scientific Officer and President-elect for Physicians for Ancestral Health, and a Director of the British Society of Lifestyle Medicine. 

Tommy has put some 1,000 athletes through his comprehensive testing protocol, featuring blood and stool testing and lifestyle evaluations. Tommy hits some hot topics for primal enthusiasts, including: 

  1. Fasting and carb restriction are being used inappropriately, rather than to the athlete’s advantage.
  2. Finding a way to balance the drive to perform at 100% in multiple areas of life without using the appropriate strategies needed to recover.

This fast moving conversation covers many other interesting topics for peak performers including:

  • Difference between subcutaneous fat (okay) and visceral fat (bad, inflammatory)
  • Important blood tests like triglycerides, glucose tolerance, and coronary calcium score (yes, even athletes—especially athletes—can be at risk of heart disease)
  • How to optimize carb intake. Warning - if you have signs of metabolic damage (fat gain even with devoted attention to diet, history of yo-yo dieting), you may need a gradual approach. Warning: If you don’t eat enough fat you can have problems with testosterone, thyroid, and cortisol regulation. 
  • You can eat more and not gain weight if you eat the right stuff that optimizes metabolic function (non-exercise activity thermogenesis)
  • Protein intake should be enough to recover, but not too much to promote excess growth factors (a tricky balance)
  • The challenge between balancing peak performance and longevity
  • When you are fat adapted, you use glucose on a different metabolic pathway than a high carb athlete


Dr. Tommy Wood, the Chief Medical Officer at Nourish, Balance, Thrive talks his background. [00:02:14] 

If one has excess body fat is restricting carbs the path to reducing that body fat or is it not so simple? [00:04:45] 

What is the difference between subcutaneous fat and visceral fat? [00:06:57] 

What about the high risk for heart disease, even in athletes as a result of their training regimen? [00:11:50] 

What do they do at Nourish, Balance, Thrive? [00:15:21] 

What do folks misunderstand about fasting and proteins and all the other health information that is out there? [00:17:27] 

How does a person know if they are getting the most out of their body? [00:23:38] 

If you have excess body fat, you should first ask yourself, "What is it about my body fat that makes me think it's in excess?"  [00:24:46] 

How does "calories in/calories out" come into play here when we are talking about body fat? [00:27:55] 

What happens if you have a high protein diet? [00:33:42] 

Even if you are fat and keto-adapted, you run the risk of depleting lean muscle tissue to perform. [00:37:55] 

What about fasting after a peak performance? [00:38:15] 

Will my appetite hormones guide me to know when I can get benefits fasting and when I should eat? [00:41:29] 

Can the pursuit of peak performance in the advancing decades somehow compromise longevity? [00:43:33] 


Nourish, Balance, Thrive


May 30, 2017

Host Brad Kearns covers the complementary benefits of deliberate movement practices like yoga to balance the repetitive, fight or flight stimulation of endurance training. Pursuing assorted forms of play and toning down your linear, Type-A mentality to endurance goals will help ease the stress and increase enjoyment.

May 26, 2017

Andrew MacNaughton on the ideal coach-athlete relationship

Host Brad Kearns and Andrew MacNaughton talk about the most important dynamics of a successful and enjoyable coach-athlete relationship. In particular, the personal and intuitive elements differ from the common dynamic of the coach as a workout programmer. Andrew’s coaching operation, The Athlete’s Potential (TAP), embodies this evolved approach based on authentic interpersonal relationships looking at the big picture view of succeeding in life and endurance sports in tandem. 

The process starts with a mutual interview to determine a good fit. Expectations, goals, and life stress matters are all presented so an action plan can take shape with mutual input. Andrew helps his athletes escape from the “falling behind” trap by programming sequences of workouts instead of days. If you miss a day of training, you just strive to complete recommended workouts the next day. This is a huge difference from applying workout patterns to a calendar. Andrew also recommends a cafeteria-style workout schedule where the athlete knows its a recovery day, and can choose from an assortment of actual workouts that meet the recovery objective—or the race preparation key workout objective if the case may be. If you are a coach, are looking for a coach, or wondering how you can improve your relationship with your existing coach, check out this episode. Oh yeah, Andrew reminds coaches and athletes alike that this stuff should be fun, not drudgery. Enjoy, and check out more at


Andrew MacNaughton discusses coaching techniques keeping the long-term view in focus. [00:01:01] 

What are the good characteristics of a coach? [00:02:51] 

What does a good coaching relationship look like? [00:04:40] 

What is the best way to tune the relationship? Is there a budget concern? [00:08:20] 

What are the important things you are stressing on this day-to-day coaching contact? [00:10:19] 

Health before endurance aspects are all in the package of Andrew's style. [00:11:57] 

What are the patterns that he sees recurring in his athletes? [00:12:25] 

Do athletes often look to the coach as an authority figure that they are just to follow submissively? [00:15:07] 

What is the ratio of time spent on discussions of physical training workouts and the bigger picture of life, behavior, and attitude? [00:18:42] 

How does diet and personal stress play into the endurance athlete's overall performance? [00:20:20] 

Why is the person seeking help? What is the best way to bring in the knowledge and training principles? [00:23:20] 

Do people still over train? What is this "fun" theory? [00:26:53] 

How does one lose that magic of having fun? [00:28:57] 

What does Andrew think it would be like it if he could take this "have fun" attitude back twenty-five years to his professional racing career? [00:32:03] 

If you are an athlete and thinking about getting coached, what should you be looking for? [00:34:11] 

Andrew MacNaughton


The Athlete’s Potential

May 24, 2017

Get some “movement nutrition” as Katy Bowman says and ditch that lazy endurance athlete’s mentality that gives you a hall pass to sit around all day just because you did an impressive workout. Remember there are 168 hours in a week and that increasing all forms of daily movement will give you cardiovascular health, as opposed to the cardiovascular fitness for a narrowly focused task of endurance performance—a fitness that can actually compromise your health when you overdo it.

May 19, 2017

Escaping the Type-A struggle and suffer approach to training

Host Brad Kearns welcomes favored recurring guest Andrew MacNaughton to present a landmark show about developing the proper mindset and decision-making strategy for endurance training. This podcast might have a important influence on your big picture approach to training and should be listened to repeatedly. Some topics discussed: The advantages of an intuitive, less stressful training schedule over regimented workout programming. How high intensity training indeed delivers quick and impressive results, but comes with increased risk of injury and burnout. Best to integrate high intensity strategically and conservatively, building your base and protecting your health in pursuit of fitness. 

The flawed “struggle and suffer” mentality of the endurance athlete is exposed, with speculation that Type-A endurance performers aren’t truly satisfied unless they are exhausted. To escape from the peer pressure and overly stressful ethos of the endurance community, as yourself important questions about your highest ideals and goals, and align your behavior accordingly. Take Olympic gold and silver medalist Simon Whitfield’s comment to heart, “Today, I’m coached by my 80-year-old self.” Andrew mentions the benefits of training with slower athletes, because it’s “easy to go hard, but hard to go easy.” As discussed on many shows, you can benefit greatly from training at way below MAF heart rate. Andrew used to spin his pedals on the flatlands at 100 bpm (his aerobic max was 155 then). Many hours of this easy effort each week built a phenomenal base from which to launch racing time trial efforts. Don't bother yourself with justifications to increase your MAF heart rate for whatever reason. Slow down, enjoy the journey, and get faster!


Andrew MacNaughton is the guest today discussing the coach/athlete relationship and how they can best relate. Brad and Andrew compare and contrast the training styles. [00:01:40] 

Does high intensity training deliver the best results? [00:03:13] 

Is it true that endurance athletes, in general, are uncomfortable unless they are in a state of overtraining? That is what they think feels normal. [00:07:53] 

What are you doing this for and what are you all about? Is this fun for you? [00:10:14] 

How does one balance rest and stress? [00:17:25] 

If you train below your aerobic heart rate, how can that help a performance? [00:23:39] 

Do you need to train your anaerobic muscle fibers? [00:27:34]

Once in a while training is okay. [00:29:26] 

Athletes who aspire to a top level of performance their whole life can learn from this “slowing down” coaching style. [00:29:50] 


Simon Whitfield

May 16, 2017

For part two of the sleep chapter, Host Brad Kearns focuses on the benefits of napping and how you can target sleep deficiencies—either deep sleep or REM sleep—and how naps actually don’t mess up your evening sleep. Then we pull it all together and get marching orders to cultivate excellent sleeping habits and a calm, mellow, dark sleeping environment.

May 12, 2017

Brad Kearns tackles more interesting Q&A from Primal Endurance podcast listeners and book readers. Submit your questions at and they will get covered on the air. 

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.


Shane is 44 year old. He keeps his heart rate low on runs so he is not worn out when he's finished like he used to be. He asks should I increase the distance and the frequency? [00:02:27] 

Katie is asking: I am wondering about all the theories emerging about high intensity interval training. Do I throw this out the window since now the emphasis is on aerobic? Is total calories burned at high intensity now trumped by low intensity exercise emphasizing fat? [00:07:02] 

Laura has thoroughly covered the Maffetone books, podcasts, and blogs. Six weeks into this lifestyle change but one area I can't find much information on is racing. She is a marathoner at a pace of 3:38. Her MAF tests have dropped her from 9:50 to 9:00 minute miles. What does she do for the next marathon? [00:11:54]

What should she use for fueling? Should she ever use sugar in races? [00:17:44] 

Mike is asking about maximum sustained power workouts (those high intensity training sessions) we talk about in the book. Should we weigh these primal essential movements with a weighted vest or something? What sort of exercises can he do? [00:20:18] 

How do I schedule my high intensity phase related to my races? [00:28:21] 

Mike who is 59 years old is wondering about lifting heavy things? This questioner has such a schedule routine of sprinting, strength session, kettle balls etc. and wants to know if this is too much? [00:31:13] 


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