LISTEN:
We appreciate all feedback, and questions for Q&A shows, emailed to podcast@bradventures.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you!

Check out each of these companies because they are absolutely awesome or they wouldn’t occupy this revered space. Seriously, I won’t promote anything that I don’t absolutely love and use in daily life:

• Peluva: Comfortable, functional, stylish five-toe minimalist shoe to reawaken optimal foot function. Use code BRADPODCAST for 15% off!
• Mito Red Light: Photobiomodulation light panels to enhance cellular energy production, improve recovery, and optimize circadian rhythm. Use code BRAD for 5% discount!
• Wild Health: Comprehensive online health consultation with blood and DNA testing, personal coaching and precision medicine. Get things dialed in! Use discount code BRAD20 for 20% off!
• Take The (Cold) Plunge online course!
• B.rad Whey + Creatine Superfuel: Premium quality, all-natural supplement for peak performance, recovery, and longevity. New Cocoa Bean flavor!
• Online educational courses: Numerous great offerings for an immersive home-study educational experience
• NEW: B.rad Superfruits: Organic Freeze-Dried Exotic Fruit Powder! Natural Electrolyte Hydration & Energy Powder
• Primal Fitness Expert Certification: The most comprehensive online course on all aspects of traditional fitness programming and a total immersion fitness lifestyle. Save 25% on tuition with code BRAD!
• Male Optimization Formula with Organs (MOFO): Optimize testosterone naturally with 100% grassfed animal organ supplement

Brad’s Favorites on Amazon

I have a newly organized shopping experience at BradKearns.com/Shop. Visit here and you can navigate to my B.rad Nutrition products (for direct order or Amazon order), my library of online multimedia educational courses, great discounts from my affiliate favorites, and my recommended health&fitness products on Amazon.

TRANSCRIPT:

Brad: [00:00:00] Welcome to the B.rad podcast, where we explore ways to pursue peak performance with passion throughout life without taking ourselves too seriously. I’m Brad Kearns, New York Times bestselling author, former number three

world ranked professional triathlete and Guinness World Record Masters athlete. I connect with experts in diet, fitness, and personal growth, and deliver short breather shows where you get simple actionable tips to improve your life right away. Let’s explore beyond the hype hacks, shortcuts, and sciencey talk to laugh, have fun and appreciate the journey. It’s time to B.rad.

If you are habitually under consuming protein, you will soon develop intense cravings for high protein foods and feel like crap in general terms throughout the day.You might even develop symptoms like hair loss and, uh, Let’s talk about protein, a protein primer. How much protein do you need to survive and [00:01:00] thrive? What are the amounts contained in certain dietary foods? How can you ensure that you get enough protein every day? And it’s great to see that the dietary nutrition experts actually agreeing on something today and that is that protein is the number one dietary priority for the human to survive and thrive.

Carbohydrates and fats are important nutrients too, but as you might’ve heard from the low carb community, there’s no biological requirement for carbohydrates in the human diet. We can actually survive for long periods of time on zero carbs and that’s happened throughout evolution. You hear about research from the Inuit.

You talk about the ketogenic diet or going into ketosis and making ketones in place of glucose when we’re in starvation state or we’re not getting adequate carbohydrates from the diet. We also have, uh, essential fatty acids that are important to get from diet, but we also have the amazing ability, the evolutionary honed ability to.

[00:02:00] store a lot of fat on the body for use as energy over a long term, especially when, uh, dietary calories are scarce, but we need to consume protein. We need to have an average daily protein consumption in order to support the building blocks of life and the functioning of organs and systems throughout the body.

Otherwise we’ll perish. So, that becomes the dietary centerpiece. Even today, you want to get a sufficient amount of healthy, nutritious, natural, easy to digest carbs to fuel an energetic life and obtaining natural essential fatty acids from the diet for hormone and cellular health. But we have to nail that protein intake.

And I say average daily protein intake because we don’t need to reach our target perfectly every single day. We can survive and thrive quite well having an occasional 24 hour fast or perhaps a couple few days where protein consumption is lower than normal as long as we [00:03:00] make up for it and get that average in the optimal level over the course of a week or a month or a year.

So, interestingly, many people are believed to be falling short these days on optimal protein consumption. And one of the reasons is the popularity of so called restrictive diets, where you are fasting for a certain period of the day, you’re eating in a restricted time window like the popular 16 slash eight.

So you’re fasted for 16 hours of the 24 hour day, and you’re eating all your calories in a time window, such as 12 noon to 8 p. m. Also the ketogenic diet when it became popular, the emphasis was on fats and extreme restriction of carbohydrates. And so when you’re emphasizing high fat foods, a lot of times you fall short on optimal protein intake that’s now being rethought and [00:04:00] the also the longtime recommendations to make sure you’re not getting too much protein or you’ll blow out your kidneys or your liver and suffer health consequences are now being reigned back by many experts. So we had these sort of alarm signals going off in years past where we wanted to be careful not to overconsume protein.

Oh, it’ll throw you out of ketosis was one of the messages of the keto diet phase. And that’s now being pulled back. And we have center focus now on getting adequate protein, especially because if you’re spending time periods not eating, especially if you’re following a plant based diet where you’re systematically eliminating most of the high protein foods in the human diet, you are in the high risk category and at a huge disadvantage to naturally getting sufficient protein, uh, in your [00:05:00] diet over the long term.

It’s also difficult to otimize protein because there’s not a lot of quick on-the-go snack foods that are high in protein, mostly when you go to the store and you look at the energy bar section or the package boxed wrapped quick energy food section, they’re mostly emphasizing, uh, high carbohydrate foods or high fat snacks.

It’s also not easy in meal prep to throw together a quick lunch for the kid or head off to work with some Tupperware, uh, with a bunch of high protein options. I’m thinking of hard boiled eggs and like in the old bodybuilder days, the chicken breasts would go into the Tupperware and the bodybuilders would be sure to get their protein throughout the day, but we’re generally trending toward these processed snacks, which are emphasizing carbohydrates a lot of times heavily processed nutrient deficient carbohydrates.

So. Uh, it looks like we’re, uh, have the [00:06:00] objective to get. most of our protein from proper meals, sit down meals where we’re following animal based recommendations to consume meat, fish, fowl, eggs, and those types of high protein foods. But again, as I mentioned with the very strong plant based community, when they’re eliminating those foods and forced to get their protein by combining beans and rice, you’ve probably heard of that one for a long time where a complete protein is one that contains all the nine essential amino acids.

There’s nine essential amino acids, and there’s 11 non essential amino acids totaling 20, but the term essential means that you must obtain these amino acids from the diet. The body cannot make them internally, but with the non essential aminos, you actually can build proteins. internally in order to get your eyes or your kidneys functioning or your muscles, recovering and so forth.

So the [00:07:00] essential amino acids are the critical focus on the diet and a complete protein contains all of them. Any animal based protein is a complete protein because Obviously, it’s the essential life force or the building block of the animal. So when you consume an egg, that is the ultimate example of essential life force, right?

The life starts with the egg. And so that’s, of course, a complete protein. But when you’re putting together the macro the micronutrient analysis of brown rice and black beans, they are collectively contributing to become a complete protein when eaten together, providing all nine essential amino acids.

However, when we get lost in the many internet articles talking about how a plant based eater can get enough protein and they say beans and rice together are a complete protein, we also have to, uh, evaluate the amounts of the various important proteins, various important, uh, [00:08:00] essential and non essential amino acids, and also the bioavailability, the easy, the ease of digestion and assimilation of these proteins.

So you have an inferior protein quality protein that still might be a complete protein and you have the most optimal and nutritious protein, which would be found in the animal foods category where your body does not have to do a variety of conversions and chemical reactions to obtain what it needs from, for example, the egg or a protein.

Thank you. A cut of red meat, which contains the many essential and non essential amino acids in optimal levels. In particular, we have to be concerned with, uh, the amino acid, uh, leucine, which is the trigger for muscle protein synthesis. So you want to hit what’s called a leucine threshold with a meal, or on overall daily [00:09:00] and lifestyle intake in order to trigger muscle protein synthesis.

So the body’s particularly sensitive to the ingestion of leucine. And if you get enough of it, it’s believed to be around two to three grams. You will initiate the process of muscle protein synthesis. So when you go to the gym, you do a hard workout, you come home, you consume a smoothie. or a high protein meal, you make sure you get two to three grams of leucine, and then you will go into, you will kick start, turbocharge the process of protein synthesis in the muscles, organs, and systems that need it, right?

So your muscles are tired, they’re ready to recover, they’re ready to, um, uptake, uh, glycogen to, to restock. glycogen stores and they also want their amino acids so they can rebuild and have you come back, uh, stronger and healthier. Uh, for comparative purposes, for example, an egg, a single egg contains around 500 milligrams [00:10:00] of leucine.

And so if you want two to three grams of leucine to trigger muscle protein synthesis, you’re talking about sitting down and eating four to six eggs. And of course, the various other foods, especially animal foods will likely help trigger muscle protein synthesis after a nice sit down meal. Um, So there’s a little primer on what’s happening in the body when you’re consuming protein.

We’re now, like I said, experts are in agreement that longevity strategy is maintaining muscular strength and mass throughout life. If you have a good muscle through the years of aging, you are going to fare much better than someone who is suffering from the widespread condition that is the essence of accelerated aging called sarcopenia.

[00:11:00] That’s the age related of muscle mass or muscle strength. I like how Peter Attia in his book, Outlive, explains that it is the number one driver of longevity. And now nothing else, even close quote end quote, that exercise and particularly maintaining muscle mass and muscle strength throughout life is the number one longevity intervention ever discovered.

So staying strong means you got to go work out and put your muscles under resistance load. You got to perform sprints, sprints. You got to get a sufficient aerobic conditioning. And of course, in order to do that. you need sufficient dietary protein and most or many people are at risk of falling short. I mentioned the plant-based crew and those enthused about fasting and time restricted feeding.

And then we also have the standard Western diet, which is so laden with nutrient deficient, [00:12:00] high carbohydrate, grain based processed foods that it kind of crowds out your potential to consume sufficient dietary protein.  I talked about the different bioavailability where the beans and rice versus a nice hamburger, steak or eggs.

And then when it comes to supplementation, the research is very clear that whey protein, that’s the derivative of dairy protein from the cow. It’s actually a byproduct of manufacturing cheese is where they first discovered whey. They used to throw it away back in the day, but now whey is on top of the heap as the highest bioavailability score of any other supplemental protein.

Vastly superior to the plant proteins that you see often where typical plant based proteins are made with pea or hemp or rice, things like that. You’re going to need many, many scoops of a plant based protein, a typical plant based protein, to equate to a [00:13:00] smaller dose of whey because the body so readily digests and assimilates the whey, it hits that leucine threshold and so forth.

Similarly, you’re going to need to eat more protein. a big piles of rice and beans and other foods in the plant based category that have protein. You may have heard among the grain family quinoa is the highest protein of any grain, so it’s highly touted as a great protein meal. But it pales in comparison to having a few eggs or having a steak or having a hamburger.

Again, your nutrition choices are going to be hopefully well informed and maybe perhaps based on moral concerns where you’re choosing plant based. But if you are in that category, in the high risk category for protein insufficiency. It’s really important to pay attention and perhaps consider a targeted supplementation regimen for sure.

If you’re not getting it routinely from diet, especially if you’re not [00:14:00] eating for 16 hours every day there’s only so much protein that you can consume at a meal before you hit that satiety factor because protein is by far the most satiating food. Even more so than fat, reference or witness how you’re not really going to raise your hand.

If I ask how many of you have overeaten eggs or omelets and felt terrible versus how many of overeaten potato chips or ice cream. So protein is so naturally satiating that once you eat a single steak or four or five eggs or whatever your high protein meal is, you’re going to feel like. you’ve had enough.

Therefore, if you’re only eating for, you know, a limited time window during the day and you have two sensible, moderate to high protein meals, you still have the potential to fall short. So that’s where the supplementation comes in. And if you are on a time restricted eating pattern, I would strongly recommend [00:15:00] consuming perhaps a scoop of protein, just mix it in water, very simple drink to have in the morning and perhaps again,  toward the bedtime in the evening.

This is from one of the world’s renowned protein experts, Dr. Don Lehman. He’s been on a lot of podcasts. He was the mentor for, uh, leaders like Gabrielle Lyon and Lane Norton, I believe when they were doing their studies. And he says the timing is super important and strongly recommends it. Getting some protein in soon after waking up because in fact when you wake up from an overnight sleep You’ve been in a fasted state for a while and you will proceed into a catabolic state a breakdown state because you’ve been You’ve been Uh, fasted for so long and now you wake up and you’re asking your body for a more energetic output to go about your busy day and so that’s a great time to get protein and get anabolic processes going or just avoiding catabolic [00:16:00] processes that are caused by waking up and being in a fasted state and continuing in a fasted state or having that high carbohydrate all-American breakfast, which is not really addressing your protein needs.

Very little protein in cereal, orange juice, toast with jam, muffins, scones, waffles, pancakes, and so forth. So that’s why  an egg-based breakfast is a great way to get your protein, uh, needs going and your anabolic process is going.  Cynthia Montelion, my former podcast guest world champion sprinter. She recommends steak for breakfast.

Even if you’re heading out to a workout soon after, because it’s not difficult on the digestive system. It gives you those amino acids and other important micronutrients that will help you as an athlete. Thank you. And it’s a nice twist on the, the carbo loading breakfast that we’ve been, socialized to think is important for athletes [00:17:00] in the past.

Okay. So,  going through the overview and the next thing we want to hit is what is the recommendation for sufficient protein intake? The first thing I want to say here, when we hear so much about this is it’s pretty hard to measure unless you’re obsessively using a very accurate App or internet program and carefully measuring weighing or determining how many ounces of whatever you’re consuming.

So I think what’s nice here is to get a general idea of the relative protein contribution of certain popular foods. And, take it from there and kind of get a ballpark feeling for how you’re doing and perhaps areas of potential improvement where you can go up from your typical morning breakfast of two eggs to four or five, knowing that,  it’s really contributing nicely to your protein needs and a wonderful [00:18:00] nutritional complement.

So, the old recommendation in progressive health circles was to strive to consume around 0.7 grams per pound of lean body mass. Not total but lean body mass. So I’ll use myself an example. If I weigh 165 pounds and I’m 10 percent body fat, that means I have around 150 pounds of lean body mass. So if I’m shooting for the old recommendation that we’ve been talking about in books in years past, 150 pounds of lean mass times 0.7 would be 105 grams per day. of average protein consumption.

For other reference, you might’ve heard of the U. S. Recommended Daily Allowance, the U. S. RDA. They have an RDA for all kinds of different micro and macro nutrients. And it’s important to realize that [00:19:00] the U. S. RDA established many decades ago with some pretty rudimentary science is an actual recommendation for survival, not for optimization.

So when we banter about and wonder, what’s the US RDA for protein? Well, guess what it is. It’s 0.36 grams per pound of total body weight. So if you’re talking about me again, going back to my total body weight of 165 pounds, 0.36 grams per pound per day is only 59 grams of protein as meeting the RDA for my individual example.

And now the new, widely touted recommendation by  forward thinking protein experts is to strive to consume one gram per pound of your ideal body weight. That goes for people who are suffering from obesity and want to drop 20, 30, 40 pounds. So they’re going to use their ideal body weight, [00:20:00]  eliminating that calculus of the excess body fat.

So let’s say I’m pretty near my ideal body weight of 165 pounds. I’m going to go very easy to calculate too. That’s what’s good about the new recommendation. Hey, how much do you weigh or how much do you want to weigh? If you’re a little bit over that’s how many grams you need. So today I’m striving for 165 grams per day on average.

Whereas before it’s down to 105. That’s a significant difference. And. In recent years, I can report that I do feel better and feel like I recover better as I’ve made a concerted effort to bump up my protein intake when I say recent years, especially with the advent of the B.RAD whey protein plus creatine superfuel, where I consume the heck out of my own product in the name of R and D, and yeah, I get a good deal on it too, but even years prior to that, I was realizing the importance of consuming adequate daily protein and how difficult it is to get it.

Strictly [00:21:00] through sit down meals. So I know there’s always that counter argument in the supplement world, wondering if you need to spend your money on this stuff. And, of course you don’t, and you can really optimize your diet and get everything you need from diet. However, when it comes to protein, like I mentioned, there’s not a lot of high quality snack foods that are high in protein.

And when you’re talking about sit down meals, they take preparation time typically. It’s not like you can zap  the sweet potato in the microwave for seven minutes and then throw some butter on it. There goes your fat and carb requirement. Pretty easy. But with protein, we’re talking about cooking eggs, cooking up meat, cooking up fish,  cooking up chicken, and so forth.

So, I’m a big user of protein supplements to make sure that I’m traveling around that 165 gram intake per day, rather than drifting down, down, down, and below a hundred into the survival range instead of thriving. Okay, here are some [00:22:00] reference points. An egg. contains six grams of protein. That’s surprisingly low when I learned that.

The protein is in the white, while the yolk is nutrient rich with fat and other, uh, the B vitamins, the choline, the A, D, E, and K, and things that are difficult to get from other areas of the diet. So the yolk is one of the most nutrient dense concentration, concentrated sources of protein. Great nutrition on earth.

If anyone, including your physician at your last checkup is telling you to cut back on egg consumption in the name of watching your cholesterol levels, this message has been refuted by emerging science and is in fact, it’s about 40 years outdated, The widely respected Framingham study drew the conclusion that there is no correlation.

between dietary cholesterol intake and blood cholesterol levels. If you systematically [00:23:00] under consume cholesterol, for whatever reason or recommendation or your plant based diet is low on cholesterol foods, your body will produce extra cholesterol to meet your needs. Again, no correlation between dietary cholesterol intake and blood cholesterol levels.

How about with heart disease? Well, interestingly, a UCLA meta study that was greatly covered by Dr. Ron Sinha on his MetaHealth podcast reported that 80 percent of heart attack victims have cholesterol levels that are deemed to be normal. Many of these folks have been have had their cholesterol levels suppressed by statin drugs.

And so they’re unhealthy, they’ve been prescribed statins because they’re heading down that disastrous path. They’ve been taking the statins for 5, 10, 15, 20 years, whatever. And they suffer the fate of a heart attack. And so, uh, due to a variety of adverse lifestyle practices, particularly driven by oxidation and [00:24:00] inflammation from eating bad foods, not exercising enough, having too much stress and all the other proximate causes of heart attack, but it’s certainly not cholesterol.

That message is 40 to 50 years out of date. So,  eggs again have fueled human evolution for 2. 5 million years. In fact, it was access to these nutrient dense foods that drove the development of a bigger brain in our great branching off from our ape cousins on the family tree to eventually rise to the top of the food chain with our big brains.

So that’s the plug for keeping these high protein foods front and center in your diet. Our brains in your diet by any means necessary. If you refuse to eat animal products, you’re going to go find some  very good sources and focus on them. An egg has 6 grams of protein, an 8 ounce steak has 50 grams, and one pound of ground beef, which I routinely eat most [00:25:00] days of the week.

Really I’ll, I’ll throw down an entire packet of ground beef that has 65 grams. So if you’re hitting a steak, you’re hitting ground beef, you’re consuming eggs routinely, and in my case, I’m usually taking at least three scoops a day of the B.rad super fuel, which has around 17 grams per scoop.

It also has three grams of creatine per scoop. That’s getting me looking pretty good with that goal of 165 grams a day. So three scoops of protein would be 50 grams, if I’m consuming five eggs, which I routinely do if I’m making eggs in the morning. That’s 30 grams, five times six, right?  consuming a pound of ground beef.

I’ve trended toward consuming less steak and more ground beef because it actually has a superior,  nutrient profile to steak, because they’re grounding up some joint material and other [00:26:00] things that are healthy and difficult to obtain from other areas of the diet. So that’s a 65 right there.

So I have a pound of ground beef at 65, three scoops of eggs at 50. Three scoops of protein at 50 and five eggs at 30 equals 145 grams per day, doing pretty well when you also consider incidental intake of other foods containing a bit of protein.

It brings up an interesting topic by Dr. Ted Naiman and his wonderful concept of protein to energy ratio with co-author William Shewfelt who is an expert with a lot of good information there. The theory, the idea behind the protein to energy ratio is that the brain has a deep seated biological craving to [00:27:00] optimize protein intake

in life. And so we are driven to consume these foods to the extent that we get our protein needs met. We have a ravenous desire for protein because it is so important to survival and thriving when we get plenty. And so, if that’s true, what happens when we are presented with foods? that are minimal in protein content.

We are going to habitually over consume them in a futile effort to get our protein needs met. And that is essentially, what the package processed food world is filled with are foods that are high in both carbohydrates and fats together. When you combine those two, which is unnatural and rarely discovered in nature, It kind of hijacks  the pleasure receptors, the [00:28:00] dopamine receptors in your brain, and so it tastes really good to combine fat and carbs together.

Think about the indulgent foods that are, you know, high on our list cheesecake, ice cream,  potato chips, even pasta with, you know, meat and things like that, um, we’re, we’re combining, uh, fat and carbs together to get a wonderful hit of instant gratification. So the bag of potato chips or the pint of ice cream.

We will have a habitual and deep seated biological tendency to over-consume because they are so low in protein, it’s going to take a lot of consumption to get our protein needs met. It’s a real wake up call when you think about your snacking habits, or when you skip a couple meals and you’re getting busy and you’re reaching for something and you end up reaching for way more than you thought.

It could be an important influence would be this protein to energy ratio.  [00:29:00] a scoop of ice cream. or a potato chip is only about 5 percent protein. So it’s mostly the combination of carbohydrates and fat, which hits that pleasure receptor, but does not give you what your body deeply craves and requires.

So that is the, that’s the pitch for putting protein as the centerpiece of your diet. Now, what happens when you kind of slip on this objective is you’re going to have adverse health consequences. At the extreme,  Chris Kresser talks about this. If you are habitually under consuming protein, you will soon develop a disease.

Intense cravings for high protein foods and feel like crap in general terms throughout the day. You might even develop symptoms like hair loss and receding gums. And that’s a lot of things that we’ve seen in the extreme vegan community, like the macrobiotic vegans where they stick with vegan foods and they don’t even cook them.

[00:30:00] That’s, you know, a belief system where you’re getting more nutrition if you don’t cook the, uh, the carrot or what have you. Which is true, in a sense. When you cook foods, you, you minimize the nutrient content through cooking, but you also increase the digestibility or improve the digestibility.

So,  you’re going to get yourself into trouble if you are extremely protein deficient, but what we’re really concerned about here is that mild chronic protein deficiency where you’re really operating at level five or level six instead of your potential for level seven or level nine.  You want to be in a metabolic state or an anabolic state rather than a catabolic state or keep dipping,  you know, habitually into a mild catabolic state when you actually could be recovering and improving.

I want [00:31:00] to make that point. A very simplified commentary there because at all times our body is undergoing both anabolic and catabolic processes at the same time. That’s called amphibolic and sleep is the best example where you are breaking down and you’re in a fasted state, right? That’s why Dr.Lehmann wants you to take protein in the morning. So you have some catabolic processes going on while you’re sleeping, but also you have some really, profound anabolic processes where you’re repairing and restoring while you’re sleeping. So it’s just that general concept of getting enough protein every day to be absolutely sure that you are not compromising your ability to perform and recover.

That hopefully will help you raise awareness of what’s going on in your diet, where to get the good protein foods. I would love for you to try my B.RAD whey protein plus creatine super fuel. We can do a whole show on the amazing benefits of creatine. It’s the number one, most studied and most [00:32:00] valued performance supplement of all time for a variety of reasons related to muscle performance recovery.

Also now brain health and protecting the brain neurons from age related cognitive decline. So creatine is hot stuff and whey protein is right up there with probably the two most important things that you can consider for dietary supplementation. And we have the unique product that puts them both into the single scoop.

For your convenience, you can check out B.RAD Super Fuel on Amazon, and also on brad nutrition.com. But my habitual use of just taking a scoop and putting into water, stirring a few times with a spoon, it goes down really easy. It’s got a light, pleasant, natural taste, unlike most protein supplements, which are overly sweetened and have a lot of artificial stuff in there.

So it’s really no bother to start your day with a scoop and a few stirs, or you can make a fabulous smoothie as I’ve shown my videos and putting in things like frozen bananas and, uh, [00:33:00] really making them a delicious and a more wholesome and more, satisfying meal. But when I’m on the go, putting that scoop into water and making that part of your day and adding that 17 grams to your total is going to help you get dialed in there as you strive to consume around one gram per pound of your ideal body weight every day With protein, maybe this show will bring up some questions.

So email, and we’ll talk about it on a Q and A show podcast at Bradventures. com. I really appreciate you listening and getting focused on the number one dietary priority of protein.

Thank you so much for listening to the B.rad podcast. We appreciate all feedback and suggestions. Email podcast at bradventures. com and visit bradkearns. com to download five free eBooks and learn some great long cuts to a longer life. How to optimize testosterone naturally, become a [00:34:00] dark chocolate connoisseur and transition to a barefoot and minimalist shoe lifestyle.