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How to Train According to the Experts

Over the years, I’ve interviewed the world’s leading experts in exercise science, nutrition, and longevity. Now, we’ve distilled their most powerful insights into a comprehensive, science-backed training and supplement guide. In this episode, I’m joined by Brady Holmer to break down key lessons from these experts: How much exercise is enough? Can the right protocol reverse 20 years of heart aging? What’s the most efficient way to build strength? Get the free guide—“How to Train According to the Experts”—at https://howtotrainguide.com/ CHAPTERS: 00:00:00 Introduction 00:03:35 Why your training goals matter 00:06:23 Are 3 weeks of bed rest worse for fitness than 30 years of aging? 00:08:24 How to measure cardiorespiratory fitness 00:11:19 Why VO2 max is a marker of longevity 00:14:23 The role of VO2 max in endurance training 00:17:26 How to improve lactate clearance 00:18:47 Why zone 2 training may not improve VO2 max 00:22:42 How to measure training zones 1-5 00:28:29 Smart watches vs. chest straps for heart rate 00:31:43 Benefits of zone 2 training 00:35:31 Can you combine HIIT and zone 2 in one workout? 00:40:53 Adjusting the 80/20 rule for time efficiency 00:45:13 Evidence-based HIIT protocols 00:49:22 How variation in interval training boosts fitness adaptations 00:51:07 Why the heart stiffens with age 00:54:09 How much exercise do you need? 01:00:31 Why exercise should be a daily priority 01:02:16 The exercise protocol that reversed 20 years of heart aging 01:07:24 Dr. Benjamin Levine’s prescription for life 01:10:11 Brady & Rhonda’s exercise routines 01:14:51 HIIT vs. zone 2 for mitochondrial health 01:17:39 How exercise intensity impacts fat burning 01:21:50 Does zone 2 make you a better “fat burner”? 01:27:04 Why HIIT outshines zone 2 for glucose regulation 01:31:00 The benefits of interval walking for glucose regulation 01:32:24 Why training for brain health is all about intensity 01:36:20 How short bursts of activity can extend your lifespan 01:40:04 Why “exercise snacks” lower the barriers to fitness 01:42:27 An alternative to caffeine for fighting midday slumps 01:43:32 The benefits of timing “exercise snacks” around meals 01:45:38 How muscle mass and strength decline with age 01:48:19 The age-related loss of muscle power (powerpenia) 01:50:04 General resistance training principles 01:57:01 Why compound exercises are best for building strength 02:00:05 Why rest intervals are crucial when strength training 02:02:02 How lifting heavy improves mental resilience 02:05:26 Should you train to failure? 02:08:57 Why strength training isn’t a replacement for cardio 02:12:16 Training for muscle hypertrophy 02:17:38 Training and diet strategies for body recomposition 02:22:52 Time-efficient resistance training protocols 02:27:38 Why the interference effect is a myth 02:29:32 The minimum effective dose for strength and hypertrophy 02:31:16 How sauna use improves cardiorespiratory fitness 02:36:17 Why heat exposure supports resistance training, unlike cold 02:39:06 Can omega-3s prevent muscle loss during disuse? 02:41:21 Protein timing, distribution, and its impact on hypertrophy 02:46:53 Creatine supplementation Brady Holmer Website: https://www.bradyholmer.com X: https://x.com/B_Holmer Substack: https://physiologicallyspeaking.com Instagram:   / brady.j.holmer   VO2 Max Essentials: https://www.amazon.com/dp/B0CDF84HBB4 EPISODE LINKS Show notes & transcript: https://www.foundmyfitness.com/episod... PODCAST INFO Apple Podcasts: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/episode/1boT... SUPPORT MY MISSION Joining as a FoundMyFitness Premium Member grants you exclusive access to my monthly AMAs and private podcast. Sign up here for just $15/month: https://www.foundmyfitness.com/crowds... SOCIALS   / foundmyfitness     / foundmyfitness     / foundmyfitness   #exercise