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Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.

This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. Download it now at howtotrainguide.com

Timestamps:

• (00:00) Introduction
• (03:35) Why your training goals matter
• (06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
• (08:24) How to measure cardiorespiratory fitness
• (11:19) Why VO2 max is a marker of longevity
• (14:23) The role of VO2 max in endurance training
• (17:26) How to improve lactate clearance
• (18:47) Why zone 2 training may not improve VO2 max 
• (22:42) How to measure training zones 1-5
• (28:29) Smart watches vs. chest straps for heart rate
• (31:43) Benefits of zone 2 training
• (35:31) Can you combine HIIT and zone 2 in one workout?
• (40:53) Adjusting the 80/20 rule for time efficiency
• (45:13) Evidence-based HIIT protocols
• (49:22) How variation in interval training boosts fitness adaptations
• (51:07) Why the heart stiffens with age
• (54:09) How much exercise do you need? 
• (1:00:31) Why exercise should be a daily priority
• (1:02:16) The exercise protocol that reversed 20 years of heart aging
• (1:07:24) Dr. Benjamin Levine’s prescription for life
• (1:10:11) Brady & Rhonda’s exercise routines
• (1:14:51) HIIT vs. zone 2 for mitochondrial health
• (1:17:39) How exercise intensity impacts fat burning
• (1:21:50) Does zone 2 make you a better “fat burner”?
• (1:27:04) Why HIIT outshines zone 2 for glucose regulation
• (1:31:00) The benefits of interval walking for glucose regulation
• (1:32:24) Why training for brain health is all about intensity
• (1:36:20) How short bursts of activity can extend your lifespan
• (1:40:04) Why “exercise snacks” lower the barriers to fitness
• (1:42:27) An alternative to caffeine for fighting midday slumps
• (1:43:32) The benefits of timing “exercise snacks” around meals
• (1:45:38) How muscle mass and strength decline with age
• (1:48:19) The age-related loss of muscle power (powerpenia)
• (1:50:04) General resistance training principles
• (1:57:01) Why compound exercises are best for building strength
• (2:00:05) Why rest intervals are crucial when strength training
• (2:02:02) How lifting heavy improves mental resilience
• (2:05:26) Should you train to failure?
• (2:08:57) Why strength training isn’t a replacement for cardio
• (2:12:16) Training for muscle hypertrophy
• (2:17:38) Training and diet strategies for body recomposition
• (2:22:52) Time-efficient resistance training protocols
• (2:27:38) Why the interference effect is a myth
• (2:29:32) The minimum effective dose for strength and hypertrophy
• (2:31:16) How sauna use improves cardiorespiratory fitness
• (2:36:17) Why heat exposure supports resistance training, unlike cold
• (2:39:06) Can omega-3s prevent muscle loss during disuse?
• (2:41:21) Protein timing, distribution, and its impact on hypertrophy
• (2:46:53) Creatine supplementation

Show notes are available by clicking here

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