Physiologically Speaking

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

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~

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, and emphasize the importance of mental performance and adaptation. I also cover challenges related to heat training, health concerns associated with high training volumes, and the role of g...

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define protein quality, what determines it, and why some of the methods we currently use to measure protein quality are outdated (and how we could do better).

You’ll learn the highest quality sources of protein, nuances around protein timing and quantity, whether animal or plant proteins are best, and more.

You can find...

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. Fabiano has been recognized as a “rising star” in neuroscience for his evidence-based approach to mental health.

In this conversation, Dr. Fabiano joins me to discuss the multifaceted role of creatine, part...

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 Capacity and Cardiorespiratory Fitness in the General Population, in which she questions the bold claims made about the superiority of zone 2 training for improving mitochondrial capacity, fat oxidation, cardiorespiratory fitness, and general health outcomes. It’s a must-r...

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 fractures

* Flexible training strategies that protect performance

* How to improve speed without risking injury

* Pacing tips for race day success

* Age-related adaptations and sm...

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, training theory, and a philosophy of joy and long-term growth for all athletes. Megan just launched a website—Huzzah—“to empower female endurance athletes by providing accessible sports science knowledge and fostering a love...

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 video! Join me for my next live video in the app.

Table of contents

* My Training Philosophy: Running Less, Biking More

* My Supplement Routine (an...

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 max), Moderate (70-85% HR max), and Hard (85-100% HR max)

Practical tips to train effectively without overcomplicating it

Part I explores why VO...

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 revolutionizing athlete performance analysis, and actionable insights for reducing injury risks and improving training outcomes.

Key Topics Covered:

* Introduction to Springbok Analytics: Overview of their advanced MRI technology and its application in research and athletic training.<...

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 performance. We covered several interesting tops as they relate to runners such as creatine use, VO2 max, proper race weight, and more!

B...

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 membership

Get 30% off of your Ketone-IQ purchase

30% off of FSTFUEL electrolytes with the code BRADY30 at checkout

30% off of Presleep sleep supplement with the code BRADY30 at checkout

10% off of...

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-term growth for all athletes. Megan just launched a website—Huzzah—“to empower female endurance athletes by providing accessible sports science knowledge and fostering a love for sport through content, insigh...

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 community of committed athletes.”

Some are calling the Enhanced Games the “Enhanced Olympics” — but I think that this movement is more than just that. After attending numerous press conferences and doing this inter...

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 touch and a lot of passion into the work he’s doing.

Andrew joins me to talk about a case study (two papers) that he and colleagues just p...

Greetings!

Welcome to the Physiology Friday newsletter.

ICYMI

Check 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 end of the post!

Physiologically Speaking is a reader-supported publication. To receive new posts and support my work...

Greetings!

Welcome to the Physiology Friday newsletter.

ICYMI

On 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 Essentials” can be found at the end of the post!

Physiologically Speaking is a reader-supported publication. To receive new posts and support my work, co...

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 social media or my blog.

Physiologically Speaking is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscr...

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 transitioned full time to a Microbiome and Science Integrity Consultant. Her work has been featured in major news publications including Nature, the New York Times, the Washington post, le Monde, The Scientist, and m...

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 American College of Sports Medicine (FACSM) and specializes in both sports medicine and exercise physiology. Her expertise is in exercise-associated hyponatremia, a topic we cover in detail, and the hormonal regulation of water...

This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.com

Greetings!

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 field. See below for Dr. Stanfield’s bio.

Enjoy.

Phys…

This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.com

Author’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 Director of the the UF Health Sports Performance Cent…

This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.com

Dr. 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 addition to his expertise in sports medicine, Dr. L…

This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.com

Joseph 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. His research interests include the role of lifesty…

This is a free preview of a paid episode. To hear more, visit www.physiologicallyspeaking.com

This 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!

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

To read the newsletter version of this post, follow the link below.