Tips To Stave Off Belly Fat And Clean Up Diet, Exercise, And Sleep Habits (Breather Episode with Brad)


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By Brad Kearns. Discovered by Player FM and our community — copyright is owned by the publisher, not Player FM, and audio is streamed directly from their servers. Hit the Subscribe button to track updates in Player FM, or paste the feed URL into other podcast apps.

This episode is inspired by a recent conversation with an old friend who reached out to me to ask for some tips and insights because of a very relatable issue.

Despite being a lifelong highly accomplished endurance athlete and extreme outdoor person, things went a little off track with the pandemic and some personal life events, leading to drinking a little too much, eating way too many chips and too much butter, etc. This all led to him reaching out to ask: how do I get back on track, and what do you typically eat throughout the course of a single day?

I answer those questions and more in this show as I share why I’m on the “C&C diet” and break down some practical weight loss methods that actually work. I explain why you can’t force your way into healthy eating patterns and talk about my typical approach, which includes tons of dark chocolate and my morning superfuel high protein smoothie. I also talk about my favorite carb sources and the benefits of desiccated organ capsules and reveal why I no longer eat salads or stir frys. Finally, I list the foods you want to minimize if you want to lose weight, as well as the reason why I take creatine every day (and why I think you should too!)


Brad tells an old friend how to get back on track with his fitness. [01:21]

Brad’s main focus on diet is to maximize nutrient dense foods. [03:15]

Many people like time restricted eating where you are fasting for 16 hours and then consuming calories in that 8- hour window. [07:56]

Any deviation from the standard American diet of palatable processed foods is going to be a success. [10:47]

It is very difficult to change your pattern of eating. Set yourself up for success by making good shopping choices. Don’t have the processed foods in your house to tempt you. [13:48]

Brad’s morning diet consists of a smoothie and maybe chocolate. [17:54]

Grass fed beef and pastured eggs are the mainstay. [20:45]
The concept that the cholesterol content of your diet has no correlation to your blood cholesterol levels. [22:41]

Brad eats fewer vegetables now. [26:21]

Chocolate is a big part of Brad’s diet…..only the premium artisåan well-made chocolate. [30:45]

For overall improvement, after diet comes exercise. Ridding ourselves with excess body fat is a battle. [38:32]

How do we keep belly fat off? [42:07]

When you are training, change your mindset and focus on quality and precision rather than suffering. [46:30]

Move frequently, lift heavy things and sprint. [47:40]

Sleep is very important. If you have to set the alarm to get up, we need to look at your sleep habits. [52:39]

Your bedroom should be cool, dark and clutter-free. [58:45]


Artisan bean to bar dark chocolate:

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395 episodes