Episode 03: Reclaim Your Energy: Brad Kearns on Balance, Recovery, and Lasting Vitality

What if pushing your body to the limit in the name of fitness is actually aging you faster and stealing your vitality?

In this eye-opening episode of the Vitality Lounge, host Micol Bok sits down with Brad Kearns—former world-class triathlete, bestselling author, and health expert—for a conversation that shatters some of society’s most persistent beliefs about health, performance, and longevity.

Key Highlights:

• The Dark Side of Endurance Sports: Brad reveals how his years as a pro triathlete may have aged his body beyond his years, exposing the underappreciated risks of overtraining—even in pursuit of peak fitness.
• Redefining Vitality: Discover why vitality isn’t just about boundless energy, but about balance, restoration, and the ability to bounce back—mentally, emotionally, and physically.
• Sleep, Recovery & Downtime: Learn why sleep and true downtime are the cornerstones of Brad’s health philosophy, plus actionable tips to finally prioritize real rest in the digital age.
• Routines that Build Resilience: Brad shares his powerful (and simple) morning movement routine that anyone can use, regardless of fitness level, to lay the foundation for a vibrant day.
• Taming the ‘Reactive Brain’: You’ll be shocked by how most people start their day—and why you should reclaim those first moments for yourself instead of your phone.
• Micro-Workouts & Daily Movement: Brad busts the myth that you need hours at the gym; even a handful of squats at your desk can transform your health, no matter how busy you are.
• Vitality Beyond the Body: The discussion moves beyond physical fitness into relationships, mindset, and how to “clean up your act”—whether that means your diet, your thoughts, or your emotional habits.

Put It Into Action:

Wondering how to apply these insights to your own life? Start here:

• Audit Your Evenings: Tonight, pick one hour before bed to disconnect from screens and try a calming (not stimulating) activity to set yourself up for quality sleep.
• Try Brad’s Morning Routine: Set aside just five minutes tomorrow morning for a simple movement sequence before your phone even leaves the nightstand.
• Micro-Workout Challenge: Next time you find yourself sitting for 30+ minutes, stand up and knock out 10 squats, lunges, or even some marching in place—you’ll be amazed how quickly this stacks up.
• Declutter Your Diet: Today, toss one junk food item from your kitchen and make your next grocery run a “perimeter-only” trip (produce, proteins, healthy fats).
• Relationship Reboot: Challenge yourself to show up with more patience and authenticity in your closest relationship—maybe share one honest (but kind) truth that you’d normally hold back.
• Join the Conversation: Check out Brad’s B Rad Podcast and get even more resources on building a life of lasting vitality by visiting BradKearns.com or his new book website, borntowalkbook.com.

This episode isn’t just a wake-up call—it’s a toolkit for reclaiming your energy, your health, and your joy at every age. Subscribe, share, and start making vitality your daily reality!

Timestamped Overview

00:00 Triathlon: Finding Daily Motivation

03:48 "Strategic Balance in Sports"

08:15 Flexible Cardio Training Benefits

11:46 "Prioritizing Sleep Amid Digital Overload"

14:54 High-Stimulation Entertainment Hinders Sleep

18:15 S