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Brady Holmer

@Brady_H • 28,851 subscribers

MSc in Human Performance. Runner. Science.

Shorts

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.

153,571 Aufrufe

This is possibly my favorite podcast moment of 2025. 😂

This is possibly my favorite podcast moment of 2025. 😂

274,004 Aufrufe

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.

20,433 Aufrufe

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 Aufrufe

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

15,933 Aufrufe

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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…

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…

251,914 Aufrufe • vor 5 Monaten

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!

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!

26,751 Aufrufe • vor 18 Tagen

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

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

254,776 Aufrufe • vor 1 Jahr

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.

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.

21,507 Aufrufe • vor 1 Monat

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.

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.

25,640 Aufrufe • vor 8 Monaten

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.

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.

27,090 Aufrufe • vor 10 Monaten

Prime example of why some athletes need to stay in their lane when talking about nutrition. Here, Lionel Sanders says athletes don’t need to worry about RED-S if they’re “above 5% body fat.” Completely false statement.

Prime example of why some athletes need to stay in their lane when talking about nutrition. Here, Lionel Sanders says athletes don’t need to worry about RED-S if they’re “above 5% body fat.” Completely false statement.

22,586 Aufrufe • vor 9 Monaten

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!

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!

21,687 Aufrufe • vor 11 Monaten

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

20,024 Aufrufe • vor 1 Jahr

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

15,933 Aufrufe • vor 1 Jahr

“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.”

“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.”

10,622 Aufrufe • vor 1 Jahr

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