Welcome to the Mind Muscle Connection Podcast!

In today’s episode I’m excited to welcome Brady Holmer to talk about the 7 rules for health, how to implement cardio if you’re a lifter and more!

Brady, a researcher with a background in human performance, shares his insights on the importance of cardiovascular health, finding the right balance between cardio and strength training, strategies for improving recovery, and practical tips for integrating healthy habits into daily life. Also, he shares his personal training routine, including how he structures his workouts and the supplements he’s currently taking.

This episode is packed with actionable tips so be sure to tune in!

Let’s talk about:

• 00:25 Introduction 
• 00:56 Update on Brady Holmer
•  04:05 Research 
• 05:24 Endurance Exercise Performance 
• 06:03 Sleep 
• 11:17 Training & nutrition 
• 32:28 Supplements 
• 40:58 Cardio 
• 46:01 Recovery 
• 48:36 Calorie intake 
• 50:02 Metabolism 
• 51:36 Cardio training 
• 54:59 Volume or Intensity 
• 58:09 How to know if you’re improving your cardiovascular fitness 
• 01:06:41 7 rules for health 
• 01:15:41 Where to find Brady

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