(Breather) In this episode, I take you through my new book, Two Meals a Day, chapter by chapter, to learn how to live healthily through a simple but sustainable strategy that works for everyone.
You’ll learn about how your body actually operates best in a fasted state, and that people eat too much of the wrong foods, and too often, as well as what the “wrong” foods are. You’ll also find out why snacking is a destructive habit, why eating less often will help you develop metabolic flexibility, and the benefits of eating intuitively instead of following a strict, three meals a day structure.
You’ll also learn about what leads to dysfunctional fat burning and the power of “turnaround statements”, which can be applied to great effect to every area of your life, why “faking it till you make it” has real effects on your physiology, and how to implement winning mindset and behavioral patterns that align with your goals.
Whether you’re Paleo, carnivore, keto, or prefer to just eat intuitively and not put a label on it, you can benefit greatly from eating two meals a day, because this strategy is truly one that works for everyone, and also strengthens your ability to make empowering and conscious choices for yourself.
Carbohydrate dependency is quite likely the number one public health problem today. [00:53]
If you want to achieve optimum health, body composition, and longevity, ditch modern processed foods and eat less frequently. Develop metabolic flexibility. [01:46]
We aren’t telling you what to eat but we ask that you ditch the big three toxic modern foods, stop the habit of snacking. [03:12]
When you are doing a dietary transition, you should not have to suffer and be in pain. [04:52]
Your body works most optimally in a fasted state. [07:55]
Clean up your act. [08:40]
Emphasize nutrient-dense ancestral foods. [13:23]
Intermittent eating is the fastest way to health. You have to do it right. [19:23]
If you are not getting enough sleep or having stressful workouts, it will be more difficult to transition into this new dietary regimen. [23:52]
Implement a winning mindset. Look at your own self-limiting beliefs. [29:09]
Follow the fat-burning lifestyle. Start with good sleep habits. [35:23]
Discipline your use of technology. Move more. [41:09]
Micro workouts are always beneficial. No pain, no gain is not the way to go. [43:21]
How does two meals a day work? Follow your intuition. [47:23]
Chapter 7 of this book has a chapter called Advanced Strategies for Fat Reduction. [48:59]
Therapeutic cold exposure helps stimulate fat reduction and brings psychological benefits. [55:40]
The 12-day Turbocharge is at the end of the book with action assignments in food, fasting, fitness, mindset, and lifestyle. [01:00:01]
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Brad (9s): Hello. It’s Brad Kearns. Co-author of Two Meals a Day with my main man, Mark Sisson. Thank you so much for listening to this audio summary of everything in this book. Oh my gosh. By the time you finish this recording, you are going to be desperately excited to go grab yourself a copy. Anywhere books are sold or get the audio book. I had a great time recording that there’s lots of fun and value added through the recording. And it’s all about living healthy in a simple, sustainable strategy that works for everyone regardless of your dietary particulars and preferences. So we’re trying to find some common ground focus on the idea that when you eat is just as important as what you eat and make something that’s doable and sustainable instead of stressful. Brad (53s): And nit-picky okay. So let’s go with the introduction and that’s where we set the stage. Realizing that today carbohydrate dependency is quite likely the number one public health epidemic in the developed world. Our human default genetic setting is to be fat burning beasts. This is how we evolved for two and a half million years. As Hunter gatherers stored body fat was our primary energy source because our ancestors never knew where their next meal would be. And so we wouldn’t have survived without being excellent fat burners and of course, fat stores as well. Unfortunately today with this overeating and continued assault on the delicate hormonal systems that happens when we consume too many carbohydrates, produce too much insulin, and especially consume these nasty refined industrial seed oils, we get into big trouble. Brad (1m 46s): So the main argument that the book presents is that we eat too much of the wrong foods too often. And it’s making us fat, tired, sick, and slowly but surely killing us. So if you want to achieve optimum health, body composition, and longevity, basically you got to do two things. Number one: ditch processed modern foods and favor of wholesome nutrient dense foods, and number two: eat less frequently. And this will help you develop one of the most important health attributes you can imagine :metabolic flexibility. This is the genetically programmed superpower that we all possess. The ability to burn a variety of fuel sources, especially stored body fat based on your body’s needs at any particular time. Brad (2m 33s): Metabolic flexibility allows you to feel great all day long with stable mood, energy, cognitive function, and appetite, whether or not you eat regular meals. Unfortunatley, we have snuffed out this superpower due to a chronically high insulin producing diet and the disease state of hyperinsulinemia that’s chronically excessive insulin production caused by consuming the seed oils and the excessive amount of processed carbohydrates. And these are some of the big checkpoints that we’re going to hit in the coming chapters about how to reclaim your health, reclaim your ability to be metabolically flexible. Brad (3m 13s): Number one is you can eat nutrient dense foods of your personal preference within the ancestral guidelines, of course, but we got to focus on personal preference for sustainability and enjoyment of life. So no more dogmatic hitting you over the head with these are the foods you must eat. And these are the macros you must attain at each meal. These are the times you must eat. We want to have a more flowing and intuitive, enjoyable approach, but the big things to focus on to make a turnaround here are to ditch what we call the big three toxic modern foods. That’s refined sugars, grains, and industrial seed oils, and also ditch the surprisingly destructive habit of snacking or this strategy of eating frequent small meals rather than a couple of big meals or a couple reasonable meals. Brad (4m 4s): What happens when you snack, even when you have a low carb snack is you still produce insulin, no matter what you consume. And as soon as you snack on something, you interfere, you shut off the burning of stored body fat. So imagine if you’re snacking throughout the course of a day, extending past that 12 hour window, that’s the maximum that you should ever eat in no matter what. In other words, you should consume your calories strive to consume your calories in an optimally tight window. A lot of people favor the 16 and eight strategy where you’re fasting for 16 hours and you eat inside of an eight hour time window. But some of the research shows that the average eating window of the modern human is almost in aligned with a waking hours. Brad (4m 52s): So people are eating in a 12, 14, 16 hour time window, right? Getting up in the morning stuff than something in your face at 7:00 AM, and then finishing off the popcorn bowl at 10:30 PM. So we want to get away from the snacking, the constant consumption of food and turbocharge that genetic mechanisms that help you burn stored body fat is the number one go-to meal source. Another item here is to honor your hunger and satiety signals at all times. So we wanted this, this journey to be enjoyable and sustainable. So going hungry, suffering, dealing with things like the low carb flu, which is a big topic of discussion in the internet and people who are going into the low-carb scene saying, Hey, don’t worry, fight through it for a while. Brad (5m 43s): You’ll feel better in three weeks, we don’t buy that at all. If you’re suffering from the low carb flu or feeling off in any way, tired, cranky, hungry, while you’re doing a dietary transition, there is something wrong with your approach. This is not about pain, struggle, sacrifice, and suffering. Another thing that we pay great attention to is forming an empowering mindset because we’ve seen, especially over the years, dealing with individuals and hearing the stories of people who seemingly are plenty motivated are doing things right, but suffering from self limiting beliefs and behavior patterns that repeatedly sabotage their success with diet, exercise, and lifestyle goals. Brad (6m 27s): These can include feeling undeserving deep down. You’re not deserving of the success that you’re actually striving for saying that you are or having the physique that you wish for. So we’ve got to uncover some of these flawed patterns, mindsets, negative statements, and instead operate from a position of forgiveness and gratitude. And we have some really powerful techniques detailed in the book. You might’ve heard of Jack Canfield, Chicken Soup author, and he has these things called turnaround statements where you identify an area where you’re with a flawed mindset or flood behavior pattern and create a turnaround statement, say it repeatedly several times a day for a weeks at a time. Brad (7m 10s): And then you start to manifest a different reality where you believe in yourself, you develop that really deep down confidence that you’re deserving. And then you take action and you live in a manner in alignment with your stated goals. It works for all manner of things like trying to improve your sleeping habits and going to bed on time, rather than drifting off into Netflix binge watching because your resolve and your motivation is not in the right place. Your mindset’s not in the right place. Okay. You’re going to love that chapter about mindset right away in the introduction. We hit you with a, a series of bullet points where we challenge F D C S you know what that stands for flawed and dated conventional stupidity. Brad (7m 55s): And we replaced these notions with E N Ts empowering new truths. Here’s a few to get you excited. Number one, we talk about how your body works most optimally in a fasted state. So fasting blows away any super food, nutritional concoction Acai bowl, freshly squeezed juice with five different super antioxidant bombs in there. Fasting is the go-to strategy to improve your cellular repair, your inflammation control and your immune function. Okay. Relatedly breakfast is not the most important meal of the day. It’s totally optional and break fast should come at whatever time when you first experienced true sensations of hunger. Brad (8m 41s): Another empowering new truth is that eating intuitively and haphazardly is healthier than sitting down for three square meals a day on and on. We go with several more. And then in chapter one, we start to get real. Stuff starts to get real.in chapter one, the title is Clean Up Your Act. So first and foremost, we want to go through your home environment and purge any of the big three toxic modern foods that are present and give yourself a fighting chance, a clean slate to start with dietary and lifestyle transformation. But if you are in a carbohydrate dependency state, a lot of things are going to be difficult. Brad (9m 24s): If not impossible to change. We have to get off that carbohydrate dependency train that’s caused by an emphasis on these big three toxic modern foods in the diet. So if there are still industrial seed oils present in your diet causing dysfunctional fat burning, you are not going to be a, that dreamy person who succeeds with fasting and going all afternoon without eating. Gee look at the time. And I didn’t even realize it’s time for dinner and I skipped lunch. All those kinds of stories are wonderfully true and empowering, but only when your body escapes from them metabolic state of carbohydrate dependency and chronically excessive insulin production called hyperinsulinemia. Brad (10m 9s): This of course leads to metabolic syndrome. The cluster of disease conditions that are driven by poor diet, exercise, and lifestyle habits, quite likely the number one public health epidemic across the developed world and these markers of metabolic syndrome like high, high blood glucose, high triglycerides, they can be righted in three weeks of restrictive eating. So if you’re coming from a place where you really want to bust out and feel better and improve your blood values that your doctor was concerned about, you can take a, an exclusion period of minimum 21 days with zero tolerance, for grains, sugars, and refined vegetable oils, and instead reach for these wonderful nutritious foods that are honored, honoring the ancestral example. Brad (10m 58s): So instead of having a, a bowl of cereal and toast and orange juice in the morning, you can have a wonderful omelette and nourishing, delicious, colorful foods that satisfy you for hours, but don’t cause that blood sugar spike and don’t involve the ingestion of these toxic agents. These, the seed oils that throw off fat burning and interfere with cellular function strongly at an immediate adverse effect on your cardiovascular and immune function. Okay? So that’s the, the essence of chapter one, cleaning up your act, going on the, the nutritious food binge going, shopping, finding some good stuff and ditching all those things that are still lingering in your pantry or your refrigerator. Brad (11m 47s): And especially, we got to focus on dining out. Dr. Cate Shanahan cites research that 40% of all the calories that you consume from restaurant meals come in the form of industrial seed oils. Obviously they have high caloric density. So if your wonderful salmon or whatever you ordered is cooked in these seed oils, you’re going to get a good contribution of calories from them. And of course we can’t examine exactly what’s going into our food. I love the sweet potato fries that the Bistro down the street serves. I’m guessing they’re probably made with some offensive ingredients. And so it has to really be a thoughtful, sensible indulgence that’s going to happen occasionally if never would be ideal, but we got to get the seed oils out of the diet to turn the metabolism and the hormonal functions around. Brad (12m 37s): So you can become a good fat burner. So we’re going through in the chapter, the details of which foods to ditch in the variety of different food categories, talking about the bottled industrial oils, the candies, ice cream, sweetened beverages, cereal, corn, pasta chips, baking ingredients, all the things you need to kind of really zero in and identify the problem, problem foods, and get them out of your diet. There’s some discussion about gluten and the other lectins that cause metabolic dysfunction, immune disturbances, auto-immune responses, inflammatory responses, and how important it is to give your body a break from all that stuff and allow yourself to heal. You’ve probably heard about the emerging science of gut microbiome health and how closely related it is to overall health. Brad (13m 24s): Most of your immune function happens in the gut, your immune response, even the neurotransmitters like serotonin are mostly made in the gut, so it can affect your mental health. And if you have this leaky gut syndrome, which is so common, driven by the consumption of plant antigens, like gluten, it makes a lot of foods problematic to digest, and it’s really difficult to heal unless you exclude those and give your body a chance to heal, and then start transitioning over to chapter two. Emphasize nutrient dense ancestral foods and super foods. So once you’ve cleaned up your system, you’re in this groove of ditching the big three and starting to choose more nutrient dense meals. Brad (14m 9s): Then you can really focus in on making the best choices in the ancestral categories. And this is where we try to rise above the controversy and the, the confusion where people are criticizing the consumption of meat and meat, red meat causes cancer. And boy aren’t, we treating those animals poorly. So we want to be really clear that we’re strongly against the concentrated animal-feeding operations, producing these inferior quality meats and poultry and pork and eggs. And instead encourage you to make the very best choices you possibly can in these animal categories because they can really result in a much higher nutrient benefit and less ingestion of the infective agents. Brad (14m 59s): For example, in the KFO animal, you’re going to find hormones, pesticides and antibiotics were in a pasture raised chicken or a grass fed steak. You’re not going to have those offensive agents because they adhere to their commitment to producing animal in a sustainable, healthy manner. Also good for the environment, people who are promoting this movement really well like Dr. Paul Saladino on the Fundamental Health podcast, talks about how the carbon sequestering of a proper farm of grass-fed animals gives you a net benefit to the, the planet and the green movement, rather than this notion that the, the animals are causing so much trouble. And if we don’t eat them, the world’s going to be a better place. Brad (15m 41s): So get a little bit of education here, know how to make the best choices and especially go looking for the superfoods and integrate those as a centerpiece of your diet. I have this wonderful chart that I made with Kate Cressinger. It’s called the Carnivores Scores, and we ranked the most nutrient dense foods on the planet in tiers. And so you’re looking at the very top with things like oysters and other oily cold water fish, and the animal organs, especially liver being the most nutrient dense foods on earth, the salmon eggs, things like that. And then just going down the list, the shell fish, pasture raised eggs and eggs from other animals, besides chickens, all this great stuff presented in detail on a single page chart, you can print it out, put it on your fridge and try to emphasize those foods. Brad (16m 31s): Things like bone broth that we tend to ignore in the modern diet, but it’s so critical and so important to our overall health, especially gut health and especially joint health. So this is a nice chapter to help you optimize making the best choices in fish. Obviously we know some of the farm fish are pretty objectionable and you really want to choose better emphasizing what we call the SMASH fish, sardines, macro anchovies, salmon, wild caught salmon and herring. So learning to make those choices definitely going for the pasture raised eggs, rather than the conventional eggs, or even the certified organic eggs, where the chickens are mostly nourished on feed rather than their natural diet out grazing on the farmlands, eating grass and bugs and worms and things like that. Brad (17m 20s): And giving them this amazing omega-3 boost. So going down in all the categories, vegetables, fruits, nuts, seeds in their derivative butters, talking about dairy products and the place that dairy can have in your diet. If you make good sensible choices, especially in trying to avoid all conventional low-fat and non-fat dairy products, we talk about the incredible benefits of dark chocolate. You know, I’m a huge fan if you listen to the show and all the great agents that are in there. Theobromine, it has cardiovascular benefits acts as a memory booster reduces inflammation. Dark chocolate has a cacao has one of the highest orax scores on the planet. That’s the oxygen radical absorbance capacity. Brad (17m 60s): So the antioxidant value is right up there with berries and the other super-duper foods. We have a whole category about hydration and making the best choice in the beverages category. And that one’s pretty easy because most of the stuff that we find in the store has a lot of sweeteners and offensive agents in there. The coffee shop concoctions and so forth. So if you want to be a real champ in your beverage category, water is the drink of champions. And then the other things like your unsweetened herbal or caffeinated teas, coffee with a little bit of additives, but you know, not the dumping, the, the sugar in there until there’s a pile on the bottom. I’m a big fan of my homemade kombucha. Brad (18m 41s): And I cut my kombucha with like two thirds or three quarters, bubbly water, and then a little bit of this flavorful kombucha. And it lasts for a long time, tastes great. It feels like I’m getting an indulgence, but I’m drinking a healthy product that has those good probiotics. And then we zero in on these super food categories and trying your best to improve your nose to tail consumption of animal foods, especially liver, arguably the most nutrient dense food on the planet are right up there with oysters and salmon eggs. So you’ll enjoy that chapter. And then in chapter three, so we had the introduction I talked about. Chapter one is cleaning up your act. Chapter two is emphasizing nutrient dense ancestral foods and super foods. Brad (19m 23s): And chapter three is intermittent eating the fastest way to health hahaha. Fasting is king. It has profound anti-inflammatory and immune boosting benefits. It spurs the production of internal antioxidants like the master antioxidant glutathione, and your spike is a vastly superior to anything you can consume through your mouth. So if you make fasting the centerpiece of your dietary strategy, that’s why Mark coined the term intermittent eating as a play on intermittent fasting. You are setting yourself up for a lifelong health, a good cellular repair immune function. Brad (20m 5s): Now you got to do this right. And there’s a whole section in here about what happens when you rush into this being ill prepared and not good at burning body fat, and then trying to fast your way to a weight loss and improved health. And all that happens then is that your body perceives this lack of calories, especially if you’re a carbohydrate dependent, right, as a major stressor. And if you insist on continuing on with the, the struggling and suffering endured in the name of fasting, you will basically prompt a prolonged stress hormone response, and eventually heading to a place called burnout. Brad (20m 47s): And that’s what we see with the mainstream approach to dieting, where people starve themselves, they succeed for six weeks or 12 weeks. So you can watch them on TV, winning big bonuses and dropping a large amounts of weight with an extreme and sudden approach. The stress hormones are being produced on a chronic basis, suppressing immune function and leading to that a rebound effect because again, our genetic perceptions and our genetic genetic switches that turn on when we’re starving ourselves, it’s perceived as a life or death matter. And then you can’t burn body fat well. And so you start, for example, breaking down lean muscle tissue into glucose to fuel your energy needs your carbohydrate dependency, body needing energy from somewhere. Brad (21m 34s): And, boy, that is just entirely unsustainable and you’d go into big trouble. So the idea here is to proceed gently and gracefully, where everything feels comfortable. You’re able to last longer without a meal where you still have good cognitive function, good physical function. You can start introducing workouts in a fasted state. And we give you a really nice progression how to do this properly and really understand what it’s all about rather than suffering through an ill-advised approach. So a great way to start simple is this when strategy, W H E N, when hunger ensues naturally, and you wake up in the morning, you see how you’re doing, and if you’re hungry right away and you really need a meal to get started. Brad (22m 22s): As I talked about earlier, you’re trying to transition away from those high carbohydrate high insulin producing meals. So you go ahead and enjoy a giant omelette first thing in the morning that will sustain you for many hours, rather than trying to fast when at the same time, you still haven’t completely escaped from carb dependency. So it’s a really gentle and sustainable approach for everybody. And then maybe you’ll find after a couple of weeks, you can last until 9:30 or 10:00 AM before you really experienced true sensations of hunger. And now you’re banking more and more hours in a fasted state. You’re getting that boost to metabolic immune and cognitive function. And you’re going in a really nice rhythm where your fat burning is getting better as the weeks and months go on. Brad (23m 9s): And then you can really start to play with all kinds of different strategies and approaches. If you have more goals to drop excess body fat, maybe heal from some inflammatory or auto-immune conditions. But this is assuming that your diet is clean. You’re getting rid of those toxic three modern foods, and you are very comfortable every time you engage in fasting rather than suffering through a brain fog and jitters and moodiness and all the things that happen as an indication that your body is engaged in a stress response, because you don’t have calories available. Brad (23m 52s): Okay? So instead of a regimented approach, you’re just going with the flow. You’re deciding what to do every day based on your, your, your moods and inclinations and cravings and appetites and all is good. Of course, we’re going to talk about the complimentary lifestyle habits that help you get good at fasting and fat burning. Those are extremely important and can totally sabotage your success. If you’re not getting enough sleep, for example, or engaged in a pattern of overly stressful workouts, all that kind of stuff will come up in a later chapter. So holding your hand through this wonderful challenge and life transformation, pay attention to true cravings and honor your natural appetite donate for emotional comfort or out of boredom. Brad (24m 36s): Hey, if your body’s calling for carbohydrates, reach for healthy choices, like fresh seasonal berries, quinoa, wild rice, sweet potatoes, squash, zucchini. Don’t worry about departing from your plan a for a day here or there. If you have a celebration or something that throws you off trust that your body composition will continue to improve over time, your fat burning will continue to improve over time. And you can get right back on the horsey after a weekend of indulgences, by engaging in a strategic fasting and putting yourself back into that state of heightened metabolic flexibility. Another cool thing about two meals a day is it transcends the diet wars and the controversy, and then nitpicking because it puts the focus on fasting instead of nitpicking individual food choices and preferences. Brad (25m 25s): So even if you’re a plant-based person and we have some commentary in there for people that insist on eliminating the most nutrient dense foods on the planet, most of the most nutrient dense foods on the planet, it’s going to be a real challenge. You might get lucky with your genetics and be able to report thriving on a plant-based diet, but it’s basically a very high risk dietary strategy because you are eliminating most of the foods that have driven human evolution for two and a half million years. But again, working within your preferences, trying to talk you into a more inclusiveness, if you are restricting those animal foods, but whether you’re primal, paleo, keto, or even carnivore, everybody can succeed with the two meals a day approach. Brad (26m 12s): And when it comes to snacking, we’re not going to pay attention to that right out of the gate, because we want to get you off those big three toxic modern foods. And so if you require a snack to sustain energy, because you’re used to eating a power bar and a soda in the afternoon, and now you’re going to have a handful of macadamia nuts or a hard boiled egg. That’s great. But over time, we want to get into this default pattern of having a maximum of two nutritious satisfying indulgent meals every day, and eliminating snacking in between the meals. And I said maximum, because when you get really good at fasting and metabolic flexibility, you may find certain days, especially when traveling or not being very active, that you don’t even need two meals a day. Brad (26m 56s): You need one and a half or something like that. And in fact, we talked about a long ago, naming this book, the 1.5 diet, a meal, and a half a day, sort of a little play on cutting in half the usual three meals a day, cultural mainstay, but anyway, two meals a day is a great goal to shoot for, but you certainly can get by with less than that on those days where you just don’t feel like eating. And that’s, what’s really cool about being metabolically flexible. So there’s numerous strategies that you might’ve heard of. The 16/8 is a popular one. There’s the morning, evening pattern that we discuss, where, you know, maybe you have a busy job. You’re not able to sit down and relax and have a peaceful midday meal. Brad (27m 39s): So you might want to eat something in the morning and then go about your busy day and come down and enjoy a delicious evening meal. It’s all personal preference. It doesn’t have to be the exact same thing every day. And just from a personal standpoint here, it’s been a little bit frustrating over time to see how much rigidity and, and stress has come into the scene of healthy eating with people thinking that you have to act like a robot every single day and track every single variable. And I’ve been so deep into this for so long and been compelled to test and measure all these things in the name of writing books, but in real life. And I’m speaking for Sisson too. Brad (28m 20s): Oh my goodness. You know, he reached for a jar of my Brad’s Macadamia Masterpiece and kill that thing in one sitting because it was really good. And he felt like at that day, and the next day he hardly ate any food at all. He was out there until one or 2:00 PM, even with the hard workout in the morning and not really worried about eating. So to pinhole pigeonhole into a distinct daily routine in the name of health. I think it’s time to throw that in the garbage can and just honor these big picture principles. And so, boy, I usually don’t eat much of a breakfast if any, I might have a big main meal around mid day, but other times, if someone’s making me a delicious omelet in the morning, and then we’re heading out for a busy day, hiking, her driving around or whatever, sure I’m going to eat a big morning meal. Brad (29m 10s): So there’s no, there’s no obligation to be rigid or stress out about any of these things. Okay. So that’s chapter three about fasting. And then we go into chapter four, implementing a winning mindset and behavior patterns. And this chapter is going to help you understand the, what, why and how of eating and living healthfully and behaving in alignment with your goals and making empowering and conscious choices. So the first step is to acquire that self knowledge and look at areas Where you struggle, look at these statements that you make, these self-limiting statements or beliefs or behavior patterns, things that have come around again. Brad (29m 52s): And again, every time I sign up for the gym in January, I usually quit by April, you know, that kind of thing, and unwind this and analyze them a little bit and see what’s going on. And what’s in your way of reaching your dreams and living a happy, healthy, successful life. Okay. A pretty common one for example, is people beating themselves up over their imperfections of the past and carrying this forward where you don’t feel deserving because you are no darn good anyway. You failed at so many diets, that kind of thing. Right? So if we can come from a, a starting point of gratitude and self-acceptance and give ourselves a chance wherever we are right now, it’s okay, wherever your starting point is, even if you don’t love your body and it’s not at your ideal body composition and the image in the mirror is not to your ideal. Brad (30m 44s): That’s okay, because we can make forward progress every single day, but we have to get rid of these negative self judgements and things that keep us stuck. Regaining your health doesn’t require pain and suffering, but it requires making choices aligned with your stated goals. And I think that’s one where a lot of us get tripped up. I speak about that from my athletic reference point way back when, when my stated goal was to be the number one guy in the world and win all the races. And then when you, I look at my daily choices and commitments, I’d have to admit that I really wasn’t committed to that at the same level, as let’s say, the guy who was living that lifestyle with the tremendous sacrifice and the focus required, I kind of wanted to do things my way, enjoy myself along the way. Brad (31m 34s): Maybe that was a healthier and more balanced approach than you see occasionally from people at the very top of their professions where their, you know, competitive intensity is so extreme that it negate the possibility for living a normal life. But we, we want to be honest and admit to ourselves where we stand with everything bad does you want it, man? How bad do you want it? Watch that Netflix series instead of go to bed when you’re tired and deserving of sleep. And if you can give those honest answers and say, “Why Brad, I am absolutely devoted to finishing my Netflix queue at a very high rate of speed, and I don’t care as much about sleeping.” Okay. Then we know what we’re operating from, and you can go enjoy yourself with a smile on your face. Brad (32m 16s): And when you wake up the next morning feeling like crap, you know who to blame right there in the mirror, right? And it’s okay, just as long as you’re congruent with your choices, but cultivating that passion and gratitude, compassion, and gratitude is a big deal. And this is where we really emphasize the benefits and the importance of keeping a written journal, rather than having all these thoughts and ideas floating around in our head all day. Especially when let’s say you’re listening to an audio book or reading a book and feeling so motivated and inspired and empowered, and then the next day comes, the book gets put down, you kind of forget some of the details and you go about your busy life and you kind of drift away from those great intentions and that great motivation and enthusiasm. Brad (33m 0s): So journaling is a big part of this book. We try to make it as interactive as possible. So you’re not just reading words page after page, but you’re asked to engage in assignments along the way. And especially when we get to the finish line and the amazing 12-Day Turbocharge, that really puts everything together and get you on this focused journey to set yourself up for long-term success. One of the concepts presented which you’ll love is called fake it till you make it. If you’re having a rough day or feeling down, smile, perform a random act of kindness on a stranger, say, thank you, walk with your chest held high and your chin held high, and this will actually trigger a change in your hormonal function to align you with happiness and positive energy rather than what’s going on. Brad (33m 49s): So faking it till you make it is the real deal. We talk about controlling your thoughts and your physiology through mindful mindfulness practices like meditation, breathing exercises, gratitude, journaling, becoming a master over your emotions and living in a manner that promotes health and longevity and disconnecting from those, those subconscious behavior patterns that are driven by your subconscious, where you’re just mindlessly throwing down food in front of the TV and not even thinking about how much of the potato chip bag you’re finishing or how quickly you’re inhaling that popcorn bowl. So bringing things into mindfulness, having that appreciation, that gratitude for healthy meals that you prepare yourself or that you’re fully engaged in and aware of rather than distracting yourself, by eating a meal in front of the TV, stuff like that. Brad (34m 43s): And we talk about formulating a plan of action in this chapter. So if it’s, whatever it is, eating the eliminating the, the big three toxic modern foods, we’re going to have you write down the exact strategies and steps you’re going to take. What store are you going to shop at to replenish your environment with healthy foods? What are some of the, the keys and the triggers? Could it be putting sticky notes up on the refrigerator or on the mirror reminding yourself of your goals and your commitments and understanding that any change in habits, especially those deeply ingrained habits that come in the realm of diet and exercise habits require repetition and endurance to succeed. Brad (35m 23s): So you make that commitment, you place great importance on it. And overall that’s the, that’s the content of this chapter that I think you’re really going to enjoy. And it’s going to set you up for a major lifestyle transformation that going to cover in chapter five, follow a fat burning lifestyle. And this is where we get into just how important the complimentary lifestyle practices are for your goals in transforming your diet and being a fat burning beast, right? Starting, of course, with sleep. And I’m sure you’ve been exposed to the research. We have a lot of head nodding and validating that sleep is so important. Brad (36m 5s): Oh, yes. We all know this. And then practically speaking, we’re not always carrying out our sleep ambitions with, with good success because of all the potential for distraction and diversion and digital entertainment deep into the night. And boy, we all deserve a chance to relax and unwind from the pressures and the core responsibilities of our busy day. But we want to emphasize how important sleep is and put into practice some hard and fast rules and routines and regimens. That’ll get you sleeping like a champ referencing Arianna Huffington’s great work in this area, the sleep revolution and thrive her two books, where she talks about having these evening rituals, where you quote, gently escort your digital devices out of your bedroom and engage in these deliberate behavior sequences that actually wire the brain to associate with sleep. Brad (37m 3s): So it could be her example is taking a warm bath by candlelight and then getting out and changing into your pajamas and then getting into bed and grabbing a leisure reading book and reading by the dim light of a, a headlamp or something. And so if you put these sequences together, it might include foam rolling might include leashing up the dog for a final 15 minute walk, but you start to associate these behaviors with sleep so that your, your brain is actually capable of winding down nicely and being able to facilitate a good night’s sleep because you are locked into these habit-forming behavior patterns. And obviously the biggest thing in the way is the excess amount of artificial light and digital stimulation after dark. Brad (37m 50s): So we talk about creating an optimal sleeping environment. We talk about engaging in evenings that are mellow and dark and quiet and relaxing. If you insist on consuming digital entertainment, try to prioritize that stuff too earlier in the evening. And passive entertainment is more relaxing than the, the, the proactive stuff such as crushing your email inbox in the late hours of the evening. So it’s a little easier to sit back and watch a show and probably more aligned with healthy, balanced lifestyle. But again, if those final hour or two hours before bed can be filled with these calming mellow activities, such as perhaps a hobby: drawing, shaping clay, clay sculptures, taking the dog for a walk, talking, visiting, regaining the lost art of socializing, that kind of stuff, playing cards, taking that bath, going into the, the spa jacuzzi, great stuff like that. Brad (38m 51s): Vastly superior to planting your eyeballs in front of a screen, which you likely did for many, many hours earlier in the day. And so that’s all about sleep. We’re also talking about how important it is in the morning to get up and celebrate the sunrise by exposing your eyeballs to direct sunlight, not talking about staring right at the fiery orb, but getting direct exposure to hit that super cosmetic nucleus and tell the hypothalamus that it’s morning time and trigger these hormonal processes that help you feel awakened and energized. So when sunlight hits your retinas in the morning, the melatonin is suppressed. Brad (39m 34s): The calming neurotransmitter adenosine is suppressed, and instead you get a wonderful natural spike of cortisol and serotonin. So you get this mood elevating, physically energizing effect by getting your face into the sun first thing in the morning, I’m not talking to hesitant to have to be a, a, a beautiful day at the beach, but just being outdoors into light. Even if it’s a cloudy day, you’re going to get these hormonal processes triggering. And the important thing about getting up near sunrise and exposing your, your eyes to light and engaging in a physical routine where you’re getting movement, blood circulation, oxygen circulation is that this is the first trigger to a wonderful evening, wind down where the melatonin increases and the mood elevating hormones and neurotransmitters fall. Brad (40m 26s): So it starts first thing in the morning. And then that’s keeping in alignment with your circadian rhythm, which we’ve totally ignored and disrespected in modern times by artificially illuminating our lives year round. And before we move on from the topic of sleep, we expand the dialogue to embrace this bigger concept of the essential need for rest recovery and downtime in hectic high stress, modern life realize that in recent decades, the first time in the history of humanity, that we’ve had the potential to be constantly engaged and entertained and distracted by a mobile device. In our hand, that allows for unending novel stimulation. Brad (41m 10s): So previously we had things like front porches and rocking chairs, where we sat there and stared off into the neighborhood, maybe had a casual chat with someone and just allowed our brains some downtime rather than being constantly engaged with a device for hours and hours, even when it’s time to wind down from a heavy, heavy duty peak cognitive function day during the work hours. So this section, we’ll talk about the importance of disciplining, your use of technology, your health and wellbeing depend on developing the extreme discipline necessary to power down at the appropriate times, implementing distinct transitions and boundaries. So that personal social and family time are free from digital interference. Brad (41m 53s): It entails you going out and appreciating nature. The wonderful health benefits of fresh air and sunlight has an immediate and profound calming effect on your mind and body. We talk about napping and how wonderful that is to help you catch up from any sleep deficiencies that you experience. We move right into the huge health category of increasing all forms of general, everyday movement, and a lot of commentary and suggestions in this area. A lot of the experts in exercise physiology, fitness health are identifying that the obligation to just simply move more in everyday life is more important than adhering to a devoted workout regimen and getting into the gym and sweating and throwing around the heavy weights. Brad (42m 39s): You first might want to focus on just getting out there and walking more as your centerpiece of being a more active human. But of course, there are many other forms of movement that you can engage in. I talk a lot on my show and on YouTube about my morning exercise, flexibility, mobility routine. It’s a great way to start my day. And it helps me work toward my movement. Quota. Very nicely. People are increasingly enjoying the formal programs like yoga, Pilates, Tai Chi. Foam rolling counts as a form of movement. And of course all the cardio stuff. But the key thing with cardio is to make sure you’re exercising at the proper heart rate. And a lot of people go too hard. Brad (43m 21s): And instead of getting a healthy fat burning movement experience, they’re drifting that heart rate above the aerobic maximum limit. And we have charts and graphs and discussions about this. And when you do that, you start to invite glucose burning and carbohydrate dependency rather than working towards your goals of becoming a fat burning beast and moderating, balancing the stress in life rather than adding another form of stress in the form of a workout. That’s slightly too stressful instead of nourishing and energizing. So that’s the movement objective, but then of course, we have the critical objective that’s often overlooked to challenge the body and put the body under resistance load and perform explosive bursts of energy occasionally We don’t have to do this every single day with long grueling workouts that are commonly overdone, such as in the CrossFit scene or people who are a gym rat to their detriment. Brad (44m 20s): But once in a while, these very short duration efforts where you can put your body under resistance load with straps or body weight, or proper weights, whatever feels best to you. I’m a big fan of this variable resistance training concept with the X three bar, where it’s easy on the joints, easy on the muscles, not as much soreness risk that you get from lifting heavy weights. So you can check that out if you’re interested or stretch cords, just pulling the, the tubing and creating the resistance. That way. Of course, we have the primal essential movements of body weight, full body functional exercises, like push-ups, pull-ups squats and planks, and this new concept of micro workouts that I believe are the fitness breakthrough of the century. Brad (45m 4s): I have an entire show on that. I talk about it a lot. So maybe go listen to that. It’s where you just take a short break of a minute or two from your busy Workday, not asking too much to perform some form of brief explosive effort. And it can be as simple as standing in your cubicle and dropping for a set of 20 deep squats, and then going right back to your screen or your phone calls or whatever’s going on. We also talk about the amazing benefits of sprinting, especially when it comes to body composition. And it’s something that anybody can do or progress toward the ultimate form of sprinting, of course, which is high impact running sprints on the ground. But if you have injury concerns or you’re a novice, you can work toward that doing a low or no impact sprints on the bicycle and getting all those wonderful hormonal and anti-aging benefits. Brad (45m 53s): And then putting a plug in for emphasizing recovery in your fitness endeavors and all the great science and training leaders in this area, talking about a kinder, gentler approach to fitness because the widespread phenomenon of people overdoing it, even novices and even expert level people that just push their body too hard, thinking it’s all about no pain, no gain. We’ve been socialized that way for decades. The fitness industry is all about who can push their selves the hardest and sweat the most and be pictured on the advertisement slumped over their bike cause they had such an awesome workout. But in reality, the body likes to progress gradually and steadily. Brad (46m 34s): You don’t have to punish yourself at these workouts to become really fit. You just allow yourself to build, build, build over time without the interruption of breakdown, burnout, illness, and injury, that occurs from an overly stressful approach. And that is chapter five, about lifestyle. And we go into chapter six, putting two meals a day into play. So this chapter describes the various strategies of starting with the breakfast win strategy, doing a morning evening pattern, or perhaps best of all, following an intuitive strategy in this approach, your eating decisions are driven mainly by your hunger and satiety signals, as well as by your mood environment and daily variations in sleep, work, exercise, and socializing habits. Brad (47m 23s): The cool thing about the intuitive strategy is that it frees you from those often hidden stresses and hassles Of adhering to a meal schedule allows you to go with the flow every day. Once you’re locked in, once you have good metabolic flexibility, that’s one of the benefits is that you can take it or leave it. You can skip breakfast if you want, Or you can sit down for a wonderful omelette if you’re having a, a family gathering and someone’s preparing you good food, you don’t have to, you don’t have to choose out in the name of your fixed and rigid dietary protocol. The other important thing that’s emphasized in this chapter is to make a gradual progression toward these highest states of metabolic flexibility, where you’re doing things like extended fast and so forth. Brad (48m 8s): And so we kind of take you in a stair-step where your first objective first and foremost is to mind that 12 hour digestive window. So getting all your calories consumed in a maximum window of 12 hours. And then of course, we’re going to be considering working down into, for example, a 16/8 hour strategy where you’re in an eight hour eating window instead of a 12 hour. And then finally with checkpoints along the way, noticing that you feel energetic, good cognitive function, good mood, good energy levels when skipping meals and making sure that everything’s going along smoothly, as you try to progress with more ambitious efforts toward fasting or mixing fasting and exercise. Brad (48m 59s): So that’s chapter six, putting two meals a day into play. And then we have a cool chapter seven called advanced strategies for fat reduction. So if you have been exposed to a material before in the realm of low carb, eating primal, paleo, living the keto diet strategy, and you have a good baseline level of knowledge, this one might be particularly exciting because there’s so many people out there that are doing a lot of things, right. Have a good devotion to exercise, have gotten rid of the, the nasty, modern processed foods and emphasizing the healthy wholesome foods. Brad (49m 39s): But the desire to drop additional excess body fat has still been a big level source of frustration and challenge. So here we’re going to get into it a little deeper and recommend strategies that are definitely in the advanced category. Nothing to worry about until you have built some good momentum and you just want to optimize further. So we detail a progression of fasted workouts with these variables where the progression starts with an overnight fast followed by a moderate workout in the morning. Then you go to an overnight fast, followed by a moderate workout and followed by a bit of fasting after the workout until when occurs until you start to get hungry, it might be 30 minutes, might an hour, wherever you stand. Brad (50m 30s): Then the progression is an overnight fast followed by a difficult workout. Next from there is overnight fast, difficult workout, and then a fasting period after the difficult workout. And then finally overnight fast, difficult workout and extended fast afterward guys like Dr. Art DeVany likes to do a high intensity workout and then fast for four hours. He claims that autophagy peaks four hours after an intense workout. My main man at ancestral supplements, Brian Liver King Johnson does Incredible strategy with a, what he calls a failed hunt. So a failed hunt followed by a five day water fast is something that he and his wife Barbara engage in every quarter. Brad (51m 12s): The failed hunt is a really great grueling challenging workout that depletes glycogen. So something that’s long duration getting up there and intensity. And one of those workouts, you know, the type when you feel like coming home and hitting that fridge and slamming whatever’s in your way. So what a way to enter a five day fast rather than a magnificent Thanksgiving feast, and then saying, that’s it I’m going to go fast for five days. How about that? A failed hunt followed by a five day water fast and what he’s his ambition there is to just accelerate the, the benefits that come from the hormetic stressor of fasting and starting that fast with a glycogen depleted state, you’re going to start making ketones like crazy. Brad (51m 56s): You’re going to engage in cell repair, autophagy, apoptosis, cleaning house, like crazy as soon as the, the fast begins. Okay. So that’s your kind of a progression of playing around with fasted workouts in a manner that increases in degree of difficulty after you’ve built some competency and then another category is trying out those extended fasts. So if you’re in a good 16 and eight pattern and you want to go for a 20 hour fast at one point, or maybe even a 20 hour, 24 hour fast, at one point, we have these challenges plugged into the 12 day turbocharge at the end of the book. So that’s kind of fun. And it, you know, if you’re looking for advanced strategies and you want to make a breakthrough, it doesn’t hurt once in a while to endure a little bit of hunger here and there kind of the opposite of what we said when we’re heading out the gate, trying to get good at fasting, metabolic flexibility. Brad (52m 51s): If you do get hungry and cranky and lose your energy. Yeah, it’s a good time to go reach for some food, but once you’re in that groove and you know that you can burn fat. Well, one thing that I experienced is in association with cold exposure, which we’re going to talk about as one of the advanced challenges, but boy jumping in that cold freezer sometime in the next, Ooh, 30 minutes to two hours, I experienced an intense sensation of hunger because my caloric expenditure is upregulated as I try to rewarm my body. So those kinds of things, they have their place, here’s when to do it. So trying For an extended fast once in awhile, and there’s no big benchmarks that we want to communicate here. Brad (53m 33s): Like, you’re, you get a super bad-ass badge if you made it 24 hours, but 72 is the real deal. And that’s when all the organ function and cell repair benefits occur. There’s some science to suggest certain checkpoints, different things happen, but I’m not convinced that there’s anything magical here. And furthermore, if you look at a long-term big picture going in a 16/8 pattern, every single day is going to produce huge benefits. Even if you never feel like fasting for 24 hours. And I’ll say personally speaking, because of my commitment to exercise and doing frequent high intensity workouts, these are a sort of a similar stressor to the body as fasting. Brad (54m 17s): So I’m not feeling as much obligation to engage in frequent 24 hour fast when I do frequent sprint workouts, right? There’s a kind of, what are they called? Redundant pathways, the term coined by Dr. Casey Means. So you’re, you’re, you’re starving yourselves of energy when you fast and you’re starving your selt of energy when you sprint or do a grueling workout by depleting your glycogen stores. And then you’re prompting mitochondrial biogenesis, the wonderful health attribute of making more and also more efficient mitochondria. So you have more protection from oxidative stress, better energy production. Brad (54m 59s): You’re a clean burning fat burning machine. When you do things like extended fasting, sprinting, get it. Okay. So, you know, don’t overdo it don’t go overboard, but mix the mix and match these things. When you’re trying to drop a few extra pounds of excess body fat, the magic of sprinting comes from the adaptive responses to the training stimulus and the so-called after burn effect after burn refers to the fact that your metabolic rate is elevated for as long as 72 hours after even a brief sprint workout. The reason that this adaptive response is so awesome with sprinting, is it because it prompts powerful genetic signaling and hormonal cascades that help change your body so you can perform better the next time out. Brad (55m 40s): This includes oxygen delivery to muscles, many other benefits, accelerated fat burning at rest. Obviously not during the sprint workout, a well-executed explosive workouts stimulate this spike in the anti-aging hormones. And we’re talking about something that’s so short in duration and easy to do for anybody. If you need to do low impact, that’s fine, but we’re talking about sprinting in the ideal target window of 10 to 20 seconds. The next section of the book, this could be a whole book, and indeed it will be pretty soon as I’m working on one about cold exposure, therapeutic cold exposure. Anecdotal evidence and cutting edge science or revealing the incredible potential of therapeutic cold exposure to stimulate fat reduction independently, independently from your diet And exercise efforts, right? Brad (56m 26s): So it’s like a different pathway, a different channel of prompting, an increase in fat burning and speaking of primal, Oh my goodness. This is a, a wonderful way to counterbalance another amazing, tremendous genetic disconnect from our ancestral past. And that is that today virtually 24/7 we exist in comfortable temperature, stable environments, and we’ve experienced a variety of atrophy accordingly. So the strong resilient homosapiens that endured long brutal winters and steaming hot summers out in the hot sun, trying to find food, Oh my gosh, that’s all gone now. Brad (57m 6s): And so we become soft and wimpy accordingly. So when you engage in therapeutic cold exposure, there’s so many interesting psychological benefits there that you can develop that discipline and focus. I feel like those are the biggest benefits for me, especially that if I can go do this and overcome the constant or I mean the repeated, you know, aversion when it’s about time to go jump in the freezing cold lake in the winter, or jumping my chest freezer during summertime cold exposure. Whew. You know, it makes you more disciplined and resilient against all other forces of stress sources of stress that you face in daily life. The cold exposure also delivers profound anti-inflammatory immune boosting effects, including an increased production of the super antioxidant glutathione and the cold shock proteins that facilitate an assortment of repair processes in the brain and the muscle tissue. Brad (57m 57s): But we’re talking about losing excess body fat. And the cool thing here is that when you expose yourself to cold and then rewarm the body, when you try to return to homeostasis, you turbocharge fat burning, you may have heard of this brown fat. They call it a brown, a brown fat is activated because it keeps you warm. So when you jump in the cold tub, cold shower, you activate the metabolic function of brown fat. And that in turn causes increased calorie burning in general. Now here’s the thing about cold exposure and you might’ve seen people kind of taking intuitive leap saying, yeah, expose yourself to cold. Brad (58m 37s): And then you’ll burn, you’ll activate brown fat and you’ll lose weight. The thing is that there’s a counter regulatory effect of in the name of an increased appetite. So you’re going to get a hunger spike. If you engage in this therapeutic cold exposure, you may have heard of biohacker Ray Cronise former NASA scientist. Who’s been doing a lot of cold exposure studies. He was famous for his so-called shiver walks where he’d walk around in the winter in the South in freezing near freezing temperatures, just wearing a t-shirt or sleeping with extremely minimal bed covering. And he lost, I believe it was 25 pounds of body fat in six weeks through this cold thermogenesis experiment. Brad (59m 21s): So that’s great. But when you Lower the body temperature, you’re going to get a spike in appetite because of the increased calorie burning. So the trick here to lose excess body fat is to kind of work through that hunger spike and continue to fast for a few hours after your cold exposure session. Keep in mind that that ghrelin spike that’s the prominent appetite, stimulating hormone of grilling, which actually gets your stomach growling. Dr. Cate Shanahan, nice pneumonic. To remember the term of the hunger hormone that spike will subside in about 15 or 20 minutes when your body realizes that you’re not going to feed it. And then you’ll kick into super massive, awesome fat burning. Brad (1h 0m 1s): And boy, so many people sharing that they getting that last few pounds of body fat off just by engaging in daily cold showers, or maybe even getting more serious with jumping into cold water and so forth. So that’s a fun section of the book to acquaint you maybe interest you in a little bit. And then we get into the wild times of the 12-Day Turbocharge. And it’s a standalone program at the end of the book that picks and pulls from all the chapters. And it will allow you to dial in this long term, two mealw a day lifestyle in a very powerful manner, drawing upon all the knowledge and suggestions that you’ve been hit with throughout the book and making an organized experience where every single day for 12 days, you will tackle an assignment in each of these areas, food, fasting, fitness, mindset, and lifestyle. Brad (1h 0m 52s): So there’s an action item and a corresponding journal exercise. Sometimes it’s just a journal exercise, right? With mindset. You’re going to write down your self limiting beliefs and figure out ways that you can start to overcome those, but mainly there’s a intensive journaling component. And then you’re going to be doing things like the kitchen pantry purge and the other exercises to optimize your environment. 12 days, pretty intense. You’re going to be devoting, I don’t know, one to two hours a day, perhaps, but again, the whole idea here is to expose yourself to a bunch of these positive behaviors. And then as you set forth for the rest of your life, kind of dial in the things that are going to work for you and be doable and sustainable. Brad (1h 1m 34s): There’s also a really super cool FAQ section in here with really long thoughtful answers. And these are, I would say an amalgam of actual questions that we get. So they’re kind of nice setups for a really good answer. No dumb questions allowed, right? So one of them might be, how do I know I’m ready for an aggressive fasting challenge? And then here go your answers that the topic of snacking, what if I really like snacking? And it’s a good break from my workday? Can I, will you allow me to have a snack here and there? And so I think you’ll enjoy that section given you some real life practical experience and answers from, you know, the battles that we’re all trying to fight when we’re out there in daily life, trying to dial in our two meals a day lifestyle. Brad (1h 2m 18s): Thank you so much for listening to This detailed summary of all the chapters. I hope you’re super excited about getting a book. Hey, and if you like the audio delivery, why don’t you go grab the audio book? I had a great time narrating it. There’s always added value and add living to make the audio book a super rich experience. Anywhere audio books are sold. Oh boy. It’s time for Two Meals a Day. Thank you. Bye. Bye Brad Kearns here.