Physiologically Speaking
A weekly science podcast that highlights recent research findings. Each episode breaks down new studies and discusses their implications, with a focus on physiology and related fields. The host, Brady Holmer, aims to make complex scientific topics accessible to a general audience. Listeners can expect clear explanations and thoughtful analysis of emerging research.
Episodes
How I Use Ketones
I’ve been experimenting with exogenous ketones for several years now, and you’ve probably heard me talk about them once or twice if you’re a regular reader or listener. I frequently get asked how (and why) I use ketones in my own training, so I decided to make a video outlining my framework based on some of the research.I recently joined the Science Advisory Board at Ketone-IQ, which was entirely
The Ketone Study I've Been Waiting For...
Greetings!I’m incredibly excited to share this video with you for this week’s edition of the newsletter.I sat down with Dr. Latt Mansor of Ketone-IQ to dive deep into a brand-new study in cyclists showing that taking ketones after exercise enhances beneficial blood vessel responses and increases EPO production during recovery. I’ve provided the study abstract and summary below, but we get into all
My Home Gym / Garage Gym Tour
In this video, I’m giving you a full tour of my home gym (or garage gym, or “pain cave,” depending on the day) and reviewing some of the equipment I’ve been using to support my marathon training, cross-training, strength work, and general health.My training is built around consistency. Most days, that means running. But the equipment in this garage lets me add low-impact aerobic work, strength tra
The Benefits (and Science) of Walking with Weight
I bought a weighted vest after my running injury last year, and I was immediately hooked (here’s the plate carrier I got… no affiliation).Initially, I figured it would be a good rehab tool and a bridge between walking and returning to run. But now, even though I’m back to running full force, I don’t go a day without walking with either the 20- or 30- lb plate on my back. Why not?Much of this was i
Live with Brady | 3.2.26
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Live with Brady | Is VO2 Max Cancelled?
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Live with Brady | 2.23.26
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Ketones for Brain Health with Dr. Latt Mansor (Ketone-IQ)
In this video, I interview Dr. Latt Mansor (Instagram: @lattmansor)—research lead at Ketone-IQ and an all-around fun and savvy guy. We chat about exogenous ketones, how they work, and their research-backed benefits for cognition, as well as their potential for treating neurological conditions such as traumatic brain injury, dementia, and Alzheimer’s disease.I’ve been using exogenous ketones for se
Why Does 'Mainstream' Health Media Want Us to Eat Less Protein?
In this video, I critique a recent article highlighting 5 signs that you might be eating "too much protein." This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.physiologicallyspeaking.com/subscribe
Physiologically Speaking Live | 12.25.25
This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.physiologicallyspeaking.com/subscribe
Physiologically Speaking Live | 12.10.25
If you’re wondering, “Did he say airports in gyms instead of gyms in airports?”, the answer is yes. OOPS.Thank you to everyone who tuned into my live video! Join me for my next live video in the app. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.physiologicallyspeaking.com/subscribe
Physiologically Speaking Live | 12.4.2025
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Physiologically Speaking Live | 12.1.25
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Training Update + a Look into My Injury History as a Runner
Greetings!I sat down this weekend to record a short video to provide an update on my current training and injury status and share some stories about my injury history as a runner. I opened up a bit about some struggles, what I’ve learned, and what I want to improve on in the future. Thanks for watching.~Brady~ This is a public episode. If you'd like to discuss this with other subscribers or get ac
California International Marathon Training Update
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Physiology Friday #285: Q&A on Ketones, Creatine, Endurance Nutrition, Heat Training, and More!
Greetings!In place of this week’s newsletter, I recorded a Q&A session based on questions I’ve received in the last few months. I had so much fun doing it and hope you enjoy listening (and learn something!)I answer a variety of questions related to training, nutrition, supplementation, and injury prevention; share insights on the use of ketones and creatine; discuss fueling strategies for workouts
The Science of Protein Quality with Dr. Joseph Matthews
In this conversation, I chat with Dr. Joseph Matthews. He’s a postdoctoral research fellow in Geriatrics and Protein Metabolism, a physiologist, and a nutritionist.Joe just authored a review paper on protein quality, in which he and his coauthors define protein quality, what determines it, and why some of the methods we currently use to measure protein quality are outdated (and how we could do bet
Creatine for the Brain with Dr. Nicholas Fabiano
Dr. Nicholas Fabiano is a psychiatry resident at the University of Ottawa and a rising voice in the field of lifestyle psychiatry. With a background in applied life sciences and medical training at the University of Ottawa, he has developed a passion for understanding how exercise, nutrition, and sleep influence mental health.Featured in outlets such as The Washington Post and Fast Company, Dr. Fa
Is Zone 2 Training Optimal for Mitochondrial Health? My Interview with Kristi Storoschuk
In this video, I chat with Kristi Storoschuk, a PhD candidate in muscle physiology at Queen’s University. She’s actively involved in research on high-intensity interval training, mitochondria, glucose regulation, and lactate.Kristi joined me to talk about her recent review article titled Much Ado About Zone 2: A Narrative Review Assessing the Efficacy of Zone 2 Training for Improving Mitochondrial
Special Marathon Training Q&A with the Bone Health & Osteoporosis Foundation
On Monday, I spoke to the Bone Health & Osteoporosis Foundation's ‘Be Bone Strong’ NYC & Sydney Marathon Teams for an in-depth discussion on how to train smarter, recover better, and boost performance at any age.Thanks to Barbara Grufferman for the invitation and opportunity to speak. She’s graciously allowed me to share the webinar with my audience. Enjoy!Topics covered:* Recovery after stress fr
David Roche Wants to “Science the Sh*t” Out of UltraRunning
This interview was originally published on September 24, 2024.David Roche is a decorated trail runner, coach, and co-founder of SWAP Running. He's a two-time national champion and a three-time Team USA member, and he recently set the course record at the Leadville 100 trail run with a time of 15 hours, 26 minutes, 34 seconds.David and his wife, Megan Roche, M.D., offer coaching that blends science
Marathon Training Q&A
Welcome to the recap of my first live subscriber Q&A! It was a lot of fun connecting with you all and answering your thoughtful questions. In this post, I’ll walk through the key topics we discussed, including my marathon training approach, supplement routine, fueling strategies, and more.Thank you Zach Bitter, Esther VanderMark, dr_cois, Barbell Mentality, and many others for tuning into my live
Cardiovascular Fitness: The Key to Longevity | Golden Age Health Summit 2025
This talk dives into the science of cardiovascular fitness, its profound impact on longevity, and how to train smarter without overcomplicating it. I delivered it at the Golden Age Health Summit on March 15, 2025, in Austin, TX.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 m
I Got a Lower-body MRI: Here's What it Told Me about My Muscle Mass
In this episode, I sit down with Brian Heiderscheit , a professor in the Department of Orthopedics and Rehabilitation at the University of Wisconsin-Madison and director of the Badger Athletic Performance program. Brian also collaborates with Springbok Analytics, a company specializing in advanced full-body MRI scans. Together, we discuss my recent experience with a Springbok scan, how MRI data is
Creatine for endurance athletes, running a 2:26 marathon on 4 days per week, and more.
Greetings!For today’s post, I’m sharing (with permission) my appearance on the Life in Stride podcast, hosted by a few good friends and outstanding runners.Here’s the episode description and links to their content. Please give them a follow/subscribe!On this episode, the boys had on special guest Brady Holmer! The best way to describe Brady would be an expert in the science of running and human pe
Physiology Friday #246: Black Friday Discount + My Conversation on The Mind Muscle Connection Podcast
Greetings!Happy Black Friday to those who celebrate.Are you looking for a new health, fitness, or nutrition product for yourself or to give as a gift to family and friends? Here are a few Black Friday/Cyber Monday deals from brands I’m affiliated with and use myself.Save up to 60% on an Examine.com membershipGet 30% off of your Ketone-IQ purchase30% off of FSTFUEL electrolytes with the code BRADY3
How Ultrarunner David Roche Uses Science to Break Records
Greetings!David Roche is a decorated trail runner, coach, and co-founder of SWAP Running. He's a two-time national champion and a three-time Team USA member, and he recently set the course record at the Leadville 100 trail run with a time of 15 hours, 26 minutes, 34 seconds.David and his wife, Megan Roche, M.D., offer coaching that blends science, training theory, and a philosophy of joy and long-
Enhanced Games Interview
Greetings friends!In this interview, I sit down with Christina Smith, the Associate Director of Athlete Relations for the Enhanced Games.Per the Enhanced Games website:“The Enhanced Games are a celebration of the union of athletic excellence and scientific achievement.The Enhanced Movement believes in the medical and scientific process of elevating humanity to its full potential, through a communi
The Case for Keto for Type 1 Diabetes with Andrew Koutnik, Ph.D.
Greetings!Today’s interview is with Andrew Koutnik, Ph.D. Andrew is a research scientist at Sansum Diabetes Research Institute, where he’s investigating metabolic therapies for health and disease. His mission is to optimize metabolic health and patient outcomes for people living with type 1 diabetes.Andrew is unique because he himself has type 1 diabetes. This allows him to add a bit of personal t
Physiology Friday #214: Strengthening the Link Between V̇O2 Max and Longevity & Healthspan
Greetings!Welcome to the Physiology Friday newsletter.ICYMICheck out my guest appearance on The Neuro Experience podcast with Louisa Nicola, where we talk about the science of V̇O2 max.On Wednesday, I published a post about some of the most common myths about coffee and caffeine.Details about the sponsors of this newsletter including Examine.com and my book “VO2 Max Essentials” can be found at the
Physiology Friday #212: How Nighttime Alcohol Disrupts Normal Sleep Architecture
Greetings!Welcome to the Physiology Friday newsletter.ICYMIOn Monday, I posted a video interview that I recorded with Aidan Chariton from Shortcut U. We discuss the importance of endurance training and other things related to human health and performance.On Wednesday, I posted my “7 Rules for Health.”Details about the sponsors of this newsletter including Examine.com and my book “VO2 Max Essential
Physiologically Speaking Q&A #1: CGMs, Time-restricted Eating, Endurance Training Structure, and More!
Greetings!Today I'm releasing the first installment of an audience question and answer!This Q&A includes questions that I've received throughout the previous month related to nutrition, health, science, my routines, my training, etc.These are questions I’ve received from my Substack subscribers, people on X who may send me direct messages, or question I’ve received about things I’ve posted on soci
A Conversation on Science Integrity, Image Forensics, and Publishing Fraud with Dr. Elisabeth Bik
Dr. Elisabeth Bik is a microbiome scientist. She received her PhD from Utrecht University in the Netherlands. Her scientific work has included time at the Dutch National Institute for Health and the Stanford University School of Medicine.She previously worked as a science editor and scientific and editorial director at uBiome, and director of science at Astarte Medical. Currently, Dr. Bik has tran
Hydration Facts & Myths with Dr. Tamara-Hew-Butler
You can also find this podcast episode on Apple Podcasts.Dr. Tamara Hew-Butler (@hyponaqueen) is a podiatric physician and associate professor of Exercise and Sports Science at Wayne State University. She earned her PhD at the University of Cape Town, South Africa, where she studied and trained under the legendary sports scientist and physician Dr. Timothy Noakes. Dr. Hew-Butler is a Fellow of the
A Conversation on Supplements and Lifestyle Strategies for Healthspan and Lifespan with Dr. Brad Stanfield
This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.comGreetings!Today, I’m (re)releasing a conversation I had with Dr. Brad Stanfield. This was initially an episode of my podcast, but now this is the only place you’ll find it.We talk about what “longevity” means, research on diet, supplements, and exercise for longevity, and controversies in the longevity fie
A Conversation on Healthy Running Habits, Biomechanics, and Choosing the Right Footwear with Dr. Heather Vincent
This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.comAuthor’s note: the first 45 minutes of this episode is a discussion between myself and Dr. Vincent about results of my gait analysis. Skip to 45 minutes if you don’t want to listen to this and prefer to hear about healthy running habits and footwear.Dr. Heather Vincent is the Director of Research and Direc
A Conversation on Simplifying Longevity with Dr. Howard Luks
This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.comDr. Howard Luks is a board-certified orthopedic surgeon, chief of sports medicine and arthroscopy, and assistant professor of orthopedic surgery at New York Medical College. Dr. Luks's focus is on injuries that involve the shoulder, knee, ankle, and elbow. You can find him on X at the handle @hjluks.In add
A Conversation on Lifestyle Factors for Optimizing Cardiovascular Health with Dr. Joseph Watso
This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.comJoseph Watso, PhD, is an Assistant Professor in the Department of Nutrition & Integrative Physiology at Florida State University. Joe directs the Cardiovascular & Applied Physiology (CAP) Laboratory which has the mission to advance knowledge on cardiovascular disease prevention and treatment strategies. Hi
A Conversation on Chronobiology in Medicine, Health, and Performance with Dr. John Hogenesch
This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.comThis interview originally appeared on my (now “defunct”) Science & Chill podcast on November 1, 2022. Now, it’s only available to Physiologically Speaking subscribers.I’ll be posting videos twice per month. Be sure to subscribe, because there’s some stellar information in these interviews!Enjoy!
(Video) New AHA Scientific Statement Endorses Resistance Training for Heart Health
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Physiology Friday #195: Long-term Exercise Habits and Accelerated Biological Aging
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Physiology Friday #194: Exercise "Prehab" Prevents Muscle Loss during Inactivity
To read the newsletter version of this post, follow the link below. This is a public episode. If you'd like to discuss this with other subscribers or get access to bonus episodes, visit www.physiologicallyspeaking.com/subscribe
(Podcast) Ketone Supplements for Endurance Performance: Looking beyond the Physical Realm
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Physiology Friday #192: Is Morning or Evening Exercise Better for Blood Glucose Control?
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