Beware of Superstar Athletes Embellishing Their Training And The BS Of The 10,000-Hour Rule

In this episode, I take a hard look at the glorification of obsessive training habits in elite sport, using Michael Phelps’ famous claims—like eating 10,000 calories a day and not missing a single day of training for six straight years—as a springboard for discussion.

You’ll learn how research from top performance labs has shown that these types of extreme regimens aren’t just unsustainable, but unnecessary and often harmful. I talk about the real caloric demands of ultra-endurance events like the Tour de France and Race Across America, and how even those athletes only maintain extreme intakes for short periods of time—not year-round.

I also discuss the psychological cost of the “no days off” mentality, and why it’s so important to push back against this toxic messaging, especially for young athletes and their parents. You’ll hear about the groundbreaking research of Dr. David Costill showing how cutting training volume in half for seven weeks actually leads to peak performance, and we debunk the widely misinterpreted 10,000-hour rule. I share the incredible story of Donald Thomas, who became a world high jump champion with barely a year of training, in stark contrast to Stefan Holm’s lifelong grind. We also cover mental health struggles among Olympic athletes like Phelps, Simone Biles, and Caleb Dressel—and why balance, perspective, and accurate storytelling from public figures matter more than ever.

TIMESTAMPS:

There are many impressionable people watching and listening to star athletes who put out less than truthful advice on podcasts. [00:51]

The human is only capable of ingesting a certain caloric limit each day. [07:46]

If these athletes want to give advice, why not be truthful so followers can learn. [12:48]

An obsessive training approach is absolutely not necessary. [17:18]

Do you need 10,000 hours of practice to master your skill? [24:27]

If you are going to reach the highest level, know that the healthiest, most well-adjusted athletes are those that have a healthy, happy, balanced lifestyle. [32:33]

Episode Links:

Michael Phelps Short - “every day for 5 years”
   • I worked out everyday for 5 years straight...  

No Days Off - Michael Phelps Motivational Video
   • NO DAYS OFF - Best Motivational Video | Mi...  

Caleb Dressel NY TImes
https://www.nytimes.com/2023/07/02/sp...

Olav Aleksander Bu
   • Olav Aleksander Bu - Arguably the Worlds G...  

Podcast with Dr. Herman Pontzer
https://bradkearns.com/all-about-calo...

Dr. Jim Loehr
   • How to Manage MENTAL TOUGHNESS in Sports w...  

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Brad Kearns promotes the pursuit of peak performance with passion throughout life. He is a New York Times bestselling author, world #1 ranked masters age 60+ high jumper in 2024, Guinness World Record setting professional Speedgolfer, and former US national champion and #3 world-ranked professional triathlete. He hosts the B.rad podcast covering healthy living, peak performance, and personal growth with his carefree style and lively sense of humor.peak performance, and personal growth with his carefree style and lively sense of humor.