Primal Blueprint Podcast

Host Brad Kearns gives you a comprehensive education into the breakthrough technology of Heart Rate Variability, one of the most valuable biofeedback data available today. Measuring HRVgives you a direct window in the functional state of your autonomic nervous system, so you can accurately observe your stress levels, recovery rate and readiness to train, and make better decisions to balance stress and rest in daily life.  HRV values are revealed by an EKG test in hospital or laboratory, but recent technology innovation enables you to track HRV in real time using the BradBeat HRV iPhone app, which has been custom designed to Brad’s specs to make it easy to use for athletes and anyone else interested in monitoring stress/rest balance. The BradBeat HRV, and other mobile HRV apps, pair with a wireless chest transmitter to reveal realtime data on your iPhone. HRV measures the beat to beat intervals in your heart rate. Greater variation indicates a harmonious balance between sympathetic (fight or flight) functi

Host Brad Kearns welcomes William Shewfelt back to the show to get into assorted healthy lifestyle and peak performance subjects. William is big into the carnivore diet and helping people get shredded by combining carnivore eating with a focused fitness program and a methodical goal setting process. At only 23 years old, William is making waves in the ancestral health scene with his carnivoreshredding.com website, his new Primal Body Podcast, and his no nonsense approach to making body composition dreams actually happen and stick. William promotes his peak performance "anchor point" of waking up at 4:30am and getting to work at the gym right away. Brad thinks that's a bit early, but could this mindset represent a self-limiting belief? Brad shares how his loosening of dietary guidelines became a slippery slope of indulgence and diminishing discipline, and the recalibration of focus he has achieved with his morning chest freezer cold plunge and his latest experiment of fasting until 12 noon; doing these mainly

Elle Russ chats with Ben Pakulski, founder of Ben Pakulski Fitness International, the Muscle Intelligence podcast and the Muscle Intelligence and MI40 brands. He is a former Mr. Canada, and IFBB Professional Bodybuilder. Ben is most well-known for his intelligent approach to building maximum muscle and has helped 100,000 men and women change their body and life with his methods.  Ben began building his body at 15 years old and turned professional at his 6th show at 26 years of age. Ben’s first pro show was the 2009 Tampa Pro where he placed 3rd and qualified to compete in Mr. Olympia.  Highlights from Ben’s career include placing 2nd at the Arnold Classic, the second largest bodybuilding show in the world, twice competing in Mr. Olympia and placing 1st in the 2016 Vancouver Pro. Since retiring from competitive bodybuilding, Ben focuses on spending time with his wife and three children while building the Muscle IntelligenceTM  brand. The mission is to empower men and women with the knowledge and skillset to bu

Host Brad talks to all-time American distance running great Ryan Hall. Ryan retired from elite international competition a few years ago, and has been up to some amazing stuff since literally removing his racing flats for the last time. Ryanhad a phenomenal career as the top American marathoner, best known for his breakthrough performances like the 2:04.58 Boston Marathon, and the sub-60 min half-marathon in TX that remains the American record to this day. This guy shot for the stars, pushed himself as hard as any runner has, and displayed a fearless competitive disposition at all times.  Ryan is an easy going guy but he gets pretty deep in this show, when discussing the importance of following his dreams, honoring his basic nature with his training approach, and having a go for it attitude about everything instead of living in fear or insecurity. This is the kind of stuff that makes his new book, Run The Mile You’re In, more than the typical athlete memoir. After Ryan retired, he jumped right into strength

Host Brad Kearns starts from the beginning with a big picture presentation of the what, why, and how of the ketogenic diet. You’ll learn why its so important to health and longevity, including the benefits for disease protection, improved cognitive function, , reduced inflammation and oxidative stress (these represent the essence of disease and accelerated aging), and the rapid and efficient removal of excess body fat. Keto is the red-hot dietary trend of the day, but it’s important to understand how to do it correctly and avoid the very common backsliding and burnout that occurs from a rushed approach or ill-advised approach. Brad talks you through the multi-step process detailed in the Mark Sisson with Brad Kearns New York Times bestseller, The Keto Reset Diet. This show is deeply informative and illuminating, but always in plain talk so you can grasp the concepts with needing heavy prior knowledge. If you are thinking about keto, this show will give you the essential tools to succeed without the nonsense

Elle Russ chats with Arielle Ford about the law of attraction mindset for love and life. Arielle’s The Love Codes Program looks into the way women’s thinking squishes their dreams and how to overcome obstacles in finding love.  She is offering a FREE 75-minute webinar on this topic at www.Soulmate11.com Arielle is a gifted writer and the author of 11 books including the international bestseller, THE SOULMATE SECRET: Manifest The Love of Your Life With The Law of Attraction. She created the world’s first transformational coloring book based upon The Soulmate Secret, entitled, Inkspirations Love by Design: Coloring the Divine Path to Manifest Your Soulmate. This book blends Arielle’s step-by-step method for manifesting love with the romantic, original artwork of artist Manja Burton – a fun, creative and powerful process! She is also the author Turn Your Mate Into Your Soulmate devoted to exploring a simple, fun and effective way to attain groundbreaking shifts in perception so that you can embrace and find the

Host Brad Kearns talks about introducing brief, explosive, high intensity workouts into your training schedule to prompt quick and dramatic improvements in your performance at all levels of intensity, even ultra endurance. When you become competent at sprinting, you reduce perceived exertion and improve metabolic function at all lower levels of intensity. However, you gotta do this stuff right or you will fry your brain and body with ammonia toxicity and cellular destruction. The end of the show gets really sciency so you can learn why the ideal duration for sprinting is just 10-20 seconds--breakthrough concepts from Dr. Craig Marker and his landmark article titled "HIIT versus HIRT." You'll learn why prolonged interval sessions with performance attrition and cumulative fatigue are more destructive and less effective than HIRT--High Intensity Repeat Training. Brief, explosive efforts coupled with "luxurious rest intervals' (Pavel Tsatsouline of Strong Endurance). If you want to get faster very quickly, you be

Brad and Brian are back! Primal video and audio master Brian McAndrew comes to the other side of the mic and gets deep into it with Brad Kearns on all matters of keto, carnivore, and the optimal balance between discipline and enjoying life. The pair discuss the surging popularity of carnivore, wondering about the carni argument that plants might be difficult to digest. They discuss the incidental benefits of keto and carnivore, providing structure, focus, and minimizing decision fatigue and the tendency to get an inch and take a mile. On that note, Brad cops to some recent popcorn binge behavior, and reflects on whether we might gain deeper enjoying from our eating when putting in some restrictions. Brian says keto is “easier” because you can skip meals comfortably—possibly the opposite logic of the SAD eater. As we get more and more sophisticated with dietary strategies, Brian wonders if we might be motivated by FOMO (Fear Of Missing Out) instead of a true opportunity to enhance health and well being. This s

Elle Russ chats with Integrative Physician Gary E. Foresman MD about coronary artery disease (CAD) screening, statin drugs, cholesterol, and when and how you should get tested. In 1994 when Dr. Foresman opened a private practice, he quickly became dissatisfied with the inability of established Western medical treatments to effectively treat many of his patients. Dr. Foresman began investigating alternative therapies and has since expanded his training in many systems of healing—not just through meditation and stress management, but also using botanical, orthomolecular and functional medicine systems. His scientific mind combined with a holistic integrative perspective, makes him a skilled practitioner who therapeutically synthesizes optimal healing modalities for each individual. Dr. Foresman ranked among the top in the nation on his Internal Medicine Board Exams and has some of the most comprehensive Internal Medicine training to be found - including serving as a Clinical Professor who trained other physicia

Keto Passport is a fabulous new international cookbook written by Lindsay with Layla McGowan. This dynamic duo also co-authored the Keto Reset Instapot Cookbook. Keto Passport offers an opportunity to bust loose from the confines and staleness of ketogenic eating, where you feel like all you can eat is meat and vegetables.  Keto Passport takes you across the entire globe with fabulous cultural recipes, including traditional favorites that were carefully modified to remain keto friendly. Lindsay, a social psychologist, says people get bored, stifled, or frustrated with the keto guidelines, and that keeping things from getting stale and less enjoyable is essential for continued adherence to admittedly tight dietary parameters. Layla brings in her Korean and German heritage to the project, sharing familial meals passed down verbally for generations right into this cookbook. The pair also curated many familiar cultural favorites that happen to be keto. Lindsay also weaves in some excellent health insights for h

Elle Russ chats with Dr. Loren Cordain - the world’s foremost authority on the evolutionary basis of diet and disease. Featured on Dateline NBC, the front page of the Wall Street Journal, and The New York Times, Dr. Loren Cordain is widely acknowledged as one of the world’s leading experts on the natural human diet of our Stone Age ancestors. He is the author of more than 100 peer-reviewed scientific articles and abstracts, and his research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals including the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition, among others. He is also on the Advisory Board of Paleo Magazine the first, and only, print magazine dedicated to the Paleo/Primal lifestyle and ancestral health.   Dr. Loren Cordain’s popular book, The Paleo Diet, has been widely acclaimed in both the scientific and lay communities. His next book, The Paleo Diet for Athl

Host Brad Kearns talks about transforming once and for all away from the high-stress, mileage obsessed approach to an evolved approach that makes recovery the central focus of your training instead of suffering and enduring. And by the way endurance athletes, its time to turn off the endurance gene off the race course and quit enduring crappy jobs and toxic relationship dynamics. Be good to yourself and honor the importance of balancing stress and rest. If you experience a slight disturbance in immune function, don't train at all! Avoid black hole workouts and be okay with lowering your heart rate way below MAF, you still get an awesome training effect. Brad talks about his recent experiences with overdoing his beloved Speedgolf and experiencing burnout and getting less consistent with cardio workouts to allow for more energy allocation to explosive workouts, which is the topic of part 2 of this important show

Host Brad Kearns and Dr. Lindsay finally capture some of the magic that happens during their random off-mic conversations. Yep, Brad pushed the record button and Lindsay immediately throws out some profound philosophical and psychological questions to ponder. Is body composition a worthwhile goal, or are we placing too much importance on how we look instead of how we feel? The intuitive eating/body positivity movement has tremendous merit, but do we engage in too many rationalizations and self-defeating behaviors as life gets easier and easier?  Striving for balance is important, but what if you really want the six-pack? Is it you that wants it, or is it society telling you to want it? It’s undisputable that it’s better to be in control of your destiny than to succumb to manipulative social media programming, and excess body fat is often a symptom of lifestyle flaws that are compromising your happiness, health, fitness, and longevity. Its important to reach some basic fitness and health standards to avoid t

Elle Russ chats with Gary John Bishop - author of The New York Times Bestseller Unfu*k Yourself and his latest book, Stop Doing That Sh*t.  Gary is a leading Personal Development expert with a global reputation that has impacted thousands of people worldwide. His “urban philosophy” approach represents a new wave of personal empowerment and life mastery that has caused miraculous results for people. Gary John Bishop began his life journey in Glasgow, Scotland. The grit and wit of his early life contributed to his tough-love, in-your-face approach to people and what it takes to change their lives. Coupled with world-class training and development, Gary has created a potent brew of effectiveness and the ability to reach through the crust of people’s circumstances and root out the deeper issues that consume them and tie them down.  Gary doesn’t claim perfection. Like you, he has been through life too and embraces an authentic, in-the-world approach to everything he does. He uses that unmatched experience as both

Host Brad Kearns gets personal discussing his varying commitment to keto and how loosening the purse strings here and there can become a slippery slope. When you relax standards like limiting food intake to a compressed eating window or allowing occasional indulgences for non-keto foods like popcorn, will power and decision fatigue enter back into the mix. Framingham Study data indicate that the lifestyle behaviors of your "clusters," the people who spend the most time with, is contagious up to three degrees. Obesity is contagious, as is maintaining a healthy body composition. Keto is contagious to your friend, as well as your friend's friend! This impresses the importance of accountability and group support to pursue goals together.    Finally, Brad describes the dangers of a rushed approach to keto, where jumping into a dietary transformation before you are metabolically healthy and fat-adapted can cause big trouble; namely, an overstimulation of the fight or flight response leading to burnout and regressio

Elle Russ chats with Ste Lane - a fellow Primal Health Coach and owner of Peak Primal Health.  He has been an advocate for Primal living for roughly a decade.   A life long martial artist, back-packer, coach and lover of all things health and wellness, Ste spends his time coaching others on the keys to unlocking their true human potential. Chronic disease riddled his younger years and it became his mission to help others reclaim their health so that they could lead a happy, disease-free, awesome life!    Ste's mission is simple. Help people develop an effortless relationship with food, a desire to play and move our bodies because we want to, and to foster a more positive mindset, in regards to how we treat ourselves, what we think and how we see the world.   SELECTED LINKS Ste's Website Peak Primal Health Click HERE to become a Primal Health Coach!

Elle Russ chats with author Robert A. Glover Ph.D. about the "Nice Guy Syndrome" and his related book No More Mr. Nice Guy: A Proven Plan for Getting What You Want in Love, Sex and Life.  He is a frequent guest on radio talk shows and has been featured in numerous local and national publications. As a result of his work, Dr. Glover has helped thousands of Nice Guys transform from being passive, resentful victims to empowered, integrated males. Along with these personal changes have come similar transformations in these men's professional careers and intimate relationships. Through his book, online classes, workshops, podcasts, blogs, consultation, and therapy groups, Dr. Glover has helped change the lives of countless men and women around the world.   Dr. Glover lives in Puerto Vallarta, Mexico and you can learn more about him and his work at www.DrGlover.com   SELECTED LINKS: No More Mr. Nice Guy www.DrGlover.com

Elle Russ chats with Maria Emmerich - a nutritionist who specializes in the ketogenic diet and exercise physiology. She struggled with her health and weight throughout childhood which lead her to become such a passionate nutrition expert. "My goal is to help transform people's lives and start living again!" Maria specializes in brain neurotransmitters and how food can increase mental wellness. Her expertise has sent her around the World speaking about ketogenic diets. She spends the majority of her time with clients around the World via Skype with amazing results. She specializes in helping autoimmune disorders, diabetes (Type 1 and Type 2), heart disease, cholesterol issues, alopecia, hashimoto's, cancer, epilepsy, seizures, depression and anxiety. You would be amazed at the amount of people get off medication with her guidance. She is also an International Best Selling author of several books including "Quick and Easy Ketogenic Cooking" and "The 30 Day Ketogenic Cleanse". She also authored 8 other books i

Host Brad Kearns talks with the interesting and inspiring Tippy Wyatt, hostess of the popular Tippy Tales YouTube channel and co-author (with her sister Som Allison) of a new keto cookbook. This is a wide-ranging conversation on the topic of lifestyle transformation success and failure, the importance of having a support system to pursue your healthy lifestyle goals, how friends and family can unwittingly sabotage your progress by offering up effusive compliments, and how to balance an intense immigrant work ethic with an appreciation of the process and gratitude for what you have, whether you have a lot or a little. Tippy has lived a truly incredible life, from a penniless immigrant to a first generation college graduate, successful entrepreneur, and virtually overnight viral keto personality. This show will prompt some profound reflections about life, love, family and motivation, and could be the catalyst you need to take your keto passions to the next level! Follow Tippy Tales on YouTube and grab the fun n

Elle Russ chats with Gretchen Rubin - the author of several books, including the block-buster New York Times bestsellers, Better Than Before, The Happiness Project, Happier at Home, The Four Tendencies, and her new book Outer Order Inner Calm.  She has an enormous readership, both in print and online, and her books have sold more than 3.5 million copies worldwide, in more than thirty languages. She makes frequent TV appearances and is in much demand as a speaker. On her weekly podcast Happier with Gretchen Rubin, she discusses good habits and happiness with her sister Elizabeth Craft. Rubin started her career in law and was clerking for Supreme Court Justice Sandra Day O’Connor when she realized she wanted to be a writer. She lives in New York City with her husband and two daughters.   Selected Links Gretchen's Website