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Brady Holmer

@Brady_H • 30,592 subscribers

MSc in Human Performance. Runner. Science.

Shorts

This is possibly my favorite podcast moment of 2025. 😂

This is possibly my favorite podcast moment of 2025. 😂

274,004 views

I have a theory. I think Connor Mantz is a “super responder” to super shoes. Just listen to how his feet strike the ground. He’s putting so much force into each foot strike, especially at his body weight. The energy return he gets from carbon-plated shoes has to be insane.

I have a theory. I think Connor Mantz is a “super responder” to super shoes. Just listen to how his feet strike the ground. He’s putting so much force into each foot strike, especially at his body weight. The energy return he gets from carbon-plated shoes has to be insane.

153,666 views

Long run 🚀 Very pleased with this one! Kept it a bit uptempo today and averaged 6:18/mile for the run with a 5:38 last mile pickup. Loving the COROS Global Pace 4 Pro watch.

Long run 🚀 Very pleased with this one! Kept it a bit uptempo today and averaged 6:18/mile for the run with a 5:38 last mile pickup. Loving the COROS Global Pace 4 Pro watch.

21,917 views

Morning medium long run Kept it as easy as I could today.

Morning medium long run Kept it as easy as I could today.

22,015 views

I’m livid. Friendly reminder that even the guys responsible for Lebron James’ health don’t know what the hell they’re talking about and think these boots “flush the lactic acid” out of his legs. 🤦🏻‍♂️

I’m livid. Friendly reminder that even the guys responsible for Lebron James’ health don’t know what the hell they’re talking about and think these boots “flush the lactic acid” out of his legs. 🤦🏻‍♂️

104,340 views

When they say humans were “born to run,” they’re talking about these guys… not you and me.

When they say humans were “born to run,” they’re talking about these guys… not you and me.

20,490 views

Lee’s first ice cream ever and this is how he reacts. 🤦🏻‍♂️

Lee’s first ice cream ever and this is how he reacts. 🤦🏻‍♂️

25,819 views

Workout day 🔨 A tsunami hit Austin during my warmup so I finished at the gym and moved this one to the treadmill. - 30-minute warmup - 6 x 1-mile repeat with 0.5-mile jog recovery - 10-minute cooldown ⏱️ #1/2: 5:36 (10.7 mph) ⏱️ #3/4: 5:31 (10.9 mph) ⏱️ #5: 5:26 (11.1 mph) ⏱️#6: 5:17 (11.1–11.9 mph) 👟: PUMA Deviate Nitro Elite 3

Workout day 🔨 A tsunami hit Austin during my warmup so I finished at the gym and moved this one to the treadmill. - 30-minute warmup - 6 x 1-mile repeat with 0.5-mile jog recovery - 10-minute cooldown ⏱️ #1/2: 5:36 (10.7 mph) ⏱️ #3/4: 5:31 (10.9 mph) ⏱️ #5: 5:26 (11.1 mph) ⏱️#6: 5:17 (11.1–11.9 mph) 👟: PUMA Deviate Nitro Elite 3

16,080 views

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This was one of the most insane conversations I have ever heard with someone in the health space. For a guy who claims to be the world leading expert in this imaging technique, he literally was at a loss for words about how he would design a randomized controlled trial to test his procedure. In fact, I don’t even think he knows what a randomized controlled trial is…
2:13
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This was one of the most insane conversations I have ever heard with someone in the health space. For a guy who claims to be the world leading expert in this imaging technique, he literally was at a loss for words about how he would design a randomized controlled trial to test his procedure. In fact, I don’t even think he knows what a randomized controlled trial is…

Brady Holmer

252,416 views • 10 months ago

The keto diet pretty much sucks for endurance sports performance. Exogenous ketones? Evidence is mixed. They might not be "ergogenic," but I think there's a huge use case for cognition during exercise + recovery and adaptation (that's what I use Ketone-IQ for).
1:56
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The keto diet pretty much sucks for endurance sports performance. Exogenous ketones? Evidence is mixed. They might not be "ergogenic," but I think there's a huge use case for cognition during exercise + recovery and adaptation (that's what I use Ketone-IQ for).

Brady Holmer

17,140 views • 25 days ago

Rogan and Huberman talking about Cole Hocker’s 1500m Olympic win on the JRE. We are so back.
3:44
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Rogan and Huberman talking about Cole Hocker’s 1500m Olympic win on the JRE. We are so back.

Brady Holmer

254,849 views • 2 years ago

Joe Rogan explains nutritional epidemiology in 90 seconds.
1:38
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Joe Rogan explains nutritional epidemiology in 90 seconds.

Brady Holmer

234,695 views • 3 years ago

I hate being so pedantic, but Max has given me no choice. The correct use of an en dash is to represent a range of numbers (as I did in my post below). Guess what... when you hit the hyphen key twice on your phone, it creates an en dash! Plenty of humans use en dashes.
0:50
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I hate being so pedantic, but Max has given me no choice. The correct use of an en dash is to represent a range of numbers (as I did in my post below). Guess what... when you hit the hyphen key twice on your phone, it creates an en dash! Plenty of humans use en dashes.

Brady Holmer

27,650 views • 3 months ago

So Noah t told me I need to work on my back. Trying to add this one to the rotation. Roast me.
0:24
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So Noah t told me I need to work on my back. Trying to add this one to the rotation. Roast me.

Brady Holmer

27,717 views • 3 months ago

Long run 🚀 Let’s just say. The fitness is there. 🤌🏼 21 miles at 6:05/mile average - 10 miles in 1:04 (6:25/mile) - Change into Metaspeed Ray for test run - 10 miles in 58:14 (5:49/mile) + 1 mile around goal MP (5:27) Shoe is pretty wild!
4:38
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Long run 🚀 Let’s just say. The fitness is there. 🤌🏼 21 miles at 6:05/mile average - 10 miles in 1:04 (6:25/mile) - Change into Metaspeed Ray for test run - 10 miles in 58:14 (5:49/mile) + 1 mile around goal MP (5:27) Shoe is pretty wild!

Brady Holmer

26,872 views • 5 months ago

20-mile training day 🤌🏼 15 miles in the AM 5 miles in the PM + some treadmill strides
0:24
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20-mile training day 🤌🏼 15 miles in the AM 5 miles in the PM + some treadmill strides

Brady Holmer

21,350 views • 5 months ago

Do you know your blood pressure? 🫀 Aside from VO2 max, I think blood pressure is THE most important biomarker for health and longevity. It’s strongly related to the health of your heart & brain. And there are few diseases that aren’t tied to elevated blood pressure in some way. I’ve been having fun testing out the CONNEQT Health device to track my own blood pressure. Cool thing is it also gives information about other important heart metrics like central blood pressure and augmentation index.
0:40
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Do you know your blood pressure? 🫀 Aside from VO2 max, I think blood pressure is THE most important biomarker for health and longevity. It’s strongly related to the health of your heart & brain. And there are few diseases that aren’t tied to elevated blood pressure in some way. I’ve been having fun testing out the CONNEQT Health device to track my own blood pressure. Cool thing is it also gives information about other important heart metrics like central blood pressure and augmentation index.

Brady Holmer

21,609 views • 6 months ago

Marathon running…
0:44
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Marathon running…

Brady Holmer

13,953 views • 4 months ago

I filmed a tour of my home/garage gym. Part product review, part sharing my framework on how I think about the equipment I need to support my goals. Hope you find it interesting. Featuring FED Fitness Zwift Wahoo Concept2
12:23
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I filmed a tour of my home/garage gym. Part product review, part sharing my framework on how I think about the equipment I need to support my goals. Hope you find it interesting. Featuring FED Fitness Zwift Wahoo Concept2

Brady Holmer

13,571 views • 4 months ago

VO₂ max isn’t just a number. It’s a reflection of your entire physiology working in harmony. It integrates multiple systems: •Lungs to bring in oxygen •Heart and blood vessels to circulate it •Capillaries to deliver it •Mitochondria to convert it into energy In my opinion, this is why VO₂ max is such a powerful predictor of health and longevity. It captures how well your body orchestrates all these systems to produce the energy needed for life and movement.
0:28
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VO₂ max isn’t just a number. It’s a reflection of your entire physiology working in harmony. It integrates multiple systems: •Lungs to bring in oxygen •Heart and blood vessels to circulate it •Capillaries to deliver it •Mitochondria to convert it into energy In my opinion, this is why VO₂ max is such a powerful predictor of health and longevity. It captures how well your body orchestrates all these systems to produce the energy needed for life and movement.

Brady Holmer

25,658 views • 1 year ago

Do we have enough evidence to support the bold claims about zone 2 training? According to a new review by Kristi Storoschuk, no. She joined me to chat about zone 2's effectiveness for improving mitochondrial capacity, fat oxidation, and fitness in the general population, and why higher intensities might be a more prudent recommendation. Link to the full interview is in the next post.
0:56
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Do we have enough evidence to support the bold claims about zone 2 training? According to a new review by Kristi Storoschuk, no. She joined me to chat about zone 2's effectiveness for improving mitochondrial capacity, fat oxidation, and fitness in the general population, and why higher intensities might be a more prudent recommendation. Link to the full interview is in the next post.

Brady Holmer

27,227 views • 1 year ago

David Roche wants to "science the sh*t" out of ultrarunning. Last year, he (David Roche) smashed the Leadville 100 record in his first-ever 100-mile race. This year, he's back for more at the Western States 100. I interviewed him following his record-breaking performance about his scientific approach to training and racing. I'm sharing it again here as we approach Western States in just a few days. We chatted about: - Sodium bicarbonate - Downhill running - High-carb fueling - Super shoes - Post-exercise exogenous ketones - Heat training/hot water immersion - Caffeine - Heart rate zones - And more!
1:29:01
Brady_H's profile picture

David Roche wants to "science the sh*t" out of ultrarunning. Last year, he (David Roche) smashed the Leadville 100 record in his first-ever 100-mile race. This year, he's back for more at the Western States 100. I interviewed him following his record-breaking performance about his scientific approach to training and racing. I'm sharing it again here as we approach Western States in just a few days. We chatted about: - Sodium bicarbonate - Downhill running - High-carb fueling - Super shoes - Post-exercise exogenous ketones - Heat training/hot water immersion - Caffeine - Heart rate zones - And more!

Brady Holmer

21,687 views • 1 year ago

Workout day 🔨 A tsunami hit Austin during my warmup so I finished at the gym and moved this one to the treadmill. - 30-minute warmup - 6 x 1-mile repeat with 0.5-mile jog recovery - 10-minute cooldown ⏱️ #1/2: 5:36 (10.7 mph) ⏱️ #3/4: 5:31 (10.9 mph) ⏱️ #5: 5:26 (11.1 mph) ⏱️#6: 5:17 (11.1–11.9 mph) 👟: PUMA Deviate Nitro Elite 3
0:20
Brady_H's profile picture

Workout day 🔨 A tsunami hit Austin during my warmup so I finished at the gym and moved this one to the treadmill. - 30-minute warmup - 6 x 1-mile repeat with 0.5-mile jog recovery - 10-minute cooldown ⏱️ #1/2: 5:36 (10.7 mph) ⏱️ #3/4: 5:31 (10.9 mph) ⏱️ #5: 5:26 (11.1 mph) ⏱️#6: 5:17 (11.1–11.9 mph) 👟: PUMA Deviate Nitro Elite 3

Brady Holmer

16,080 views • 1 year ago

“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials.”
0:54
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“What was the secret, they wanted to know; in a thousand different ways they wanted to know The Secret. And not one of them was prepared, truly prepared to believe that it had not so much to do with chemicals and zippy mental tricks as with that most unprofound and sometimes heart-rending process of removing, molecule by molecule, the very tough rubber that comprised the bottoms of his training shoes. The Trial of Miles; Miles of Trials.”

Brady Holmer

10,622 views • 1 year ago

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