Habits and Hustle Podcast Summary
Episode Title: Habits and Hustle
Episode Number: 428
Guest: Kris Gethin
Release Date: February 28, 2025
Host: Jennifer Cohen
Topic: Biohacking Myths, Stem Cell Therapy, and The Truth About Cardio
1. Introduction to Kris Gethin and His Unique Fitness Approach
In this episode, Jennifer Cohen welcomes Kris Gethin, a multifaceted fitness expert known for his involvement in various fitness modalities, including ultramarathons, Ironman competitions, and bodybuilding. Kris stands out in the fitness community as a hybrid athlete, blending endurance sports with muscle-building practices—a combination rarely seen among fitness professionals.
Notable Quote:
"I come from a background of extreme sports. I raced motocross, downhill, mountain biking... I love doing cardio. I just want to open the doors for other people to see that these things can be done."
— Kris Gethin [02:50]
2. Debunking the Myth: Does Cardio Break Down Muscle?
Jennifer Cohen raises a prevalent myth in the fitness industry: excessive cardio leads to muscle breakdown. Kris addresses this by explaining that muscle catabolism during cardio largely depends on nutritional intake and training modalities.
Key Points:
- Nutrition is Crucial: Adequate calorie and protein intake prevent muscle loss during cardio.
- Type of Cardio Matters: Short, intense bursts of cardio (e.g., hill sprints) are more conducive to muscle maintenance compared to prolonged, steady-state cardio.
- Strategic Training: Incorporating endurance elements once a week helps preserve muscle mass without compromising athletic performance.
Notable Quote:
"It all comes down to the modalities of what you have to support that cardio. Of course, you do have to go long and slow when you're doing endurance."
— Kris Gethin [04:34]
3. Nutritional Strategies to Prevent Muscle Catabolism
Kris emphasizes that preventing muscle breakdown during cardio isn't just about eating enough but also about the quality of the nutrients consumed.
Key Points:
- Balanced Intake: Consuming essential amino acids and whey protein isolate supports muscle maintenance.
- Quality Calories: Opting for clean, nutrient-dense foods over inflammatory options like pizza and candy helps reduce cortisol levels and inflammation.
- Meal Timing: Prioritizing protein and fiber before carbohydrates can stabilize blood sugar levels and prevent fat storage.
Notable Quote:
"The quality of those calories and the amount of those calories... ensuring that you are getting plenty of essential amino acids... you're eating healthy, real foods."
— Kris Gethin [06:13]
4. Step-by-Step Protocol for Staying Lean and Muscular Naturally
When asked about maintaining a lean and muscular physique naturally, especially with age, Kris outlines a comprehensive approach that prioritizes foundational health practices before delving into supplements and training specifics.
Key Points:
- Prioritize Sleep: Emphasizing sleep as the ultimate biohack for recovery and performance.
- Manage Stress: Techniques like meditation, grounding, and thermogenesis help maintain a parasympathetic state, reducing cortisol levels.
- Blood Sugar Stabilization: Practices such as morning ice baths and structured meal compositions prevent insulin spikes and crashes.
- Supplement Wisely: Incorporating supplements like dihydroberine to aid in blood sugar management.
- Active Recovery: Utilizing low-impact cardio post-training to enhance nutrient delivery to muscles and speed up recovery.
Notable Quote:
"Sleep is where the ultimate hack is. Because obviously you recover. Your recovery dictates your performance."
— Kris Gethin [07:53]
5. Overrated and Underrated Biohacking Modalities
Kris discusses the current landscape of biohacking, highlighting what he believes to be the most overrated and underrated practices.
Overrated Biohacks:
- Overreliance on Technology: Excessive use of gadgets like red light therapy and grounding mats can overshadow natural and ancestral health practices. Kris cautions against substituting real-world activities with technological solutions.
Notable Quote:
"People just take it a little bit too far. They will have sun outside, but they'll still use the red light instead."
— Kris Gethin [11:07]
Underrated Biohacks:
- Stem Cell Therapy: Kris advocates for the benefits of stem cell treatments in enhancing quality of life, especially for repairing connective tissues and supporting organ health. He notes that while stem cell therapy remains fringe in mainstream circles, it holds significant potential for long-term health and recovery.
Notable Quote:
"Stem cells... help with the restoration of organs like your liver, kidney, pineal gland... you can't put a price on your health."
— Kris Gethin [13:20]
6. Personal Experiences with Stem Cell Therapy
Kris shares his personal journey with stem cell therapy, detailing the reasons behind his treatments and the positive outcomes he has experienced.
Key Points:
- Injury Recovery: Kris has undergone multiple stem cell treatments to address injuries from extreme sports, such as torn ligaments and cartilage damage.
- Clinic Recommendations: He mentions specific clinics like CPI in Tijuana, highlighting their reputable services and association with professional athletes.
- Treatment Frequency: While not mandatory to undergo stem cell therapy every few years, Kris opts for regular treatments due to the cumulative impact of his athletic pursuits.
Notable Quote:
"I've had stem cells put in... to avoid surgery... it's the mesenchymal stem cells that I get."
— Kris Gethin [16:00]
Additional Insights: Kris elaborates on the post-treatment phase, noting the importance of avoiding activities that could cause inflammation to maximize the efficacy of stem cells. This includes refraining from ice baths, using saunas, and avoiding alcohol for three months post-treatment.
Notable Quote:
"For three months, you cannot train because if you cause inflammation or a breakdown of muscle, that's where the stem cells are going to go."
— Kris Gethin [17:29]
7. Final Thoughts and Recommendations
Kris emphasizes a balanced approach to biohacking, combining ancestral health practices with modern technology. He encourages listeners to invest in their health proactively, using both traditional and advanced methods to enhance longevity and quality of life.
Notable Quote:
"You have to be a student of application as well. And that application usually comes from what our ancestors did."
— Kris Gethin [12:37]
Conclusion
In this insightful episode, Kris Gethin provides a comprehensive look into effective biohacking strategies, debunking common myths about cardio and muscle maintenance, and shedding light on the potential of stem cell therapy. Jennifer Cohen and Kris collaboratively explore practical steps listeners can take to optimize their health and fitness naturally, emphasizing the importance of foundational health practices alongside cutting-edge treatments.
For listeners seeking to balance endurance and muscle-building or interested in advanced biohacking techniques like stem cell therapy, this episode offers valuable knowledge and actionable advice.
Note: The timestamps referenced correspond to the provided transcript segment and may not reflect the actual timing of the full episode.