Brady Holmer
@B_Holmer • 23,500 subscribers
MSc in Human Performance. Endurance athlete. Science writer.
Shorts
Videos
Is cardiovascular fitness the key to longevity? Recently, I gave a talk at the Golden Age Health Summit in Austin, Texas about the science of cardiovascular fitness, its profound impact on longevity, and how to train smarter without overcomplicating it. Key Takeaways: - Why VO2 max is your longevity superpower - How aerobic fitness declines with age—and what to do about it - A simplified 3-zone training model: Easy (50-70% HR max), Moderate (70-85% HR max), and Hard (85-100% HR max) - Practical tips to train effectively without overcomplicating it Part I explores why VO2 max—your body’s maximal oxygen consumption—is a critical marker of health and performance. Learn how VO2 max integrates multiple physiological systems (lungs, heart, blood vessels, mitochondria, and more) and why it’s a stronger predictor of longevity than traditional risk factors like cholesterol or BMI. With compelling data, he reveals how boosting your VO2 max by just 3.5 ml/kg/min can slash all-cause mortality risk by 11%, and how top-tier aerobic fitness cuts that risk by 45%. But fitness fades with age—this talk breaks down why VO2 max declines (thanks to the Fick equation!) and how building a "fitness investment account" now can keep you above the frailty threshold later in life. Part 2 demystifies heart rate percentages, lactate thresholds, and complex zone models with a practical 3-zone approach—Easy, Moderate, and Hard—showing you how to improve your VO2 max and cardiovascular health without obsessing over metrics. From the foundational benefits of the Easy Zone (think base endurance and mitochondrial efficiency) to the ceiling-raising power of the Hard Zone (hello, VO2 max gains!), this section offers actionable insights for everyone, whether you’re a beginner or a seasoned athlete. Plus, discover why wearables aren’t perfect, how individual differences matter, and why effort—not exact percentages—drives adaptation.
Brady Holmer86,989 views • 1 year ago
I'm working on a VO2 max calculator and have the first version up on my website. It'll take results from the 12-minute run test (Cooper test), 1.5-mile run test, and the Rockport Walk test to estimate your VO2 max and categorize you into percentiles based on age & sex. Feedback appreciated. If you're more tech-savvy than me and want to help improve it, please reach out.
Brady Holmer27,333 views • 1 year ago
VO₂ max is one of the most powerful predictors of longevity. It outperforms many common health markers—including BMI, blood glucose, and body fat percentage. Studies even suggest that people who smoke but maintain a high VO₂ max may live longer than non-smokers with low VO₂ max. (Of course, the best choice is don’t smoke and improve fitness!)
Brady Holmer14,039 views • 8 months ago
How and why do I use the sauna as an endurance athlete? There's some compelling evidence that using post-exercise sauna can enhance improvements in aerobic fitness, plasma volume, and exercise performance in the heat and in temperate conditions. I use it 2-3x per week after my run (or strength training session) for 20-30 minutes. The closer to the end of exercise the better. Oh - it also just feels good for the brain and body. I chatted about my protocol with Dr. Rhonda Patrick on her latest episode where we distill training and nutrition advice from previous experts she's hosted on her podcast. YouTube link in the next post.
Brady Holmer18,310 views • 1 year ago
No more content to load