Over the years, I’ve interviewed the world’s leading experts in exercise science, nutrition, and longevity. Now, we’ve distilled their most powerful insights into a comprehensive, science-backed training and supplement guide. In this episode, I’m joined by Brady Holmer to break down key lessons from these experts: How much exercise is enough? Can the right protocol reverse 20 years of heart aging? What’s the most efficient way to build strength? *Get the free guide—“How to Train According to the Experts”—at https://howtotrainguide.com/* CHAPTERS: 00:00:00 Introduction 00:03:35 Why your training goals matter 00:06:23 Are 3 weeks of bed rest worse for fitness than 30 years of aging? 00:08:24 How to measure cardiorespiratory fitness 00:11:19 Why VO2 max is a marker of longevity 00:14:23 The role of VO2 max in endurance training 00:17:26 How to improve lactate clearance 00:18:47 Why zone 2 training may not improve VO2 max 00:22:42 How to measure training zones 1-5 00:28:29 Smart watches vs. chest straps for heart rate 00:31:43 Benefits of zone 2 training 00:35:31 Can you combine HIIT and zone 2 in one workout? 00:40:53 Adjusting the 80/20 rule for time efficiency 00:45:13 Evidence-based HIIT protocols 00:49:22 How variation in interval training boosts fitness adaptations 00:51:07 Why the heart stiffens with age 00:54:09 How much exercise do you need? 01:00:31 Why exercise should be a daily priority 01:02:16 The exercise protocol that reversed 20 years of heart aging 01:07:24 Dr. Benjamin Levine’s prescription for life 01:10:11 Brady & Rhonda’s exercise routines 01:14:51 HIIT vs. zone 2 for mitochondrial health 01:17:39 How exercise intensity impacts fat burning 01:21:50 Does zone 2 make you a better “fat burner”? 01:27:04 Why HIIT outshines zone 2 for glucose regulation 01:31:00 The benefits of interval walking for glucose regulation 01:32:24 Why training for brain health is all about intensity 01:36:20 How short bursts of activity can extend your lifespan 01:40:04 Why “exercise snacks” lower the barriers to fitness 01:42:27 An alternative to caffeine for fighting midday slumps 01:43:32 The benefits of timing “exercise snacks” around meals 01:45:38 How muscle mass and strength decline with age 01:48:19 The age-related loss of muscle power (powerpenia) 01:50:04 General resistance training principles 01:57:01 Why compound exercises are best for building strength 02:00:05 Why rest intervals are crucial when strength training 02:02:02 How lifting heavy improves mental resilience 02:05:26 Should you train to failure? 02:08:57 Why strength training isn’t a replacement for cardio 02:12:16 Training for muscle hypertrophy 02:17:38 Training and diet strategies for body recomposition 02:22:52 Time-efficient resistance training protocols 02:27:38 Why the interference effect is a myth 02:29:32 The minimum effective dose for strength and hypertrophy 02:31:16 How sauna use improves cardiorespiratory fitness 02:36:17 Why heat exposure supports resistance training, unlike cold 02:39:06 Can omega-3s prevent muscle loss during disuse? 02:41:21 Protein timing, distribution, and its impact on hypertrophy 02:46:53 Creatine supplementation *Brady Holmer* Website: https://www.bradyholmer.com X: https://x.com/B_Holmer Substack: https://physiologicallyspeaking.com Instagram: https://www.instagram.com/brady.j.holmer VO2 Max Essentials: https://www.amazon.com/dp/B0CDF84HBB4 *EPISODE LINKS* Show notes & transcript: https://www.foundmyfitness.com/episodes/how-to-train *PODCAST INFO* Apple Podcasts: https://podcasts.apple.com/us/podcast/098-how-to-train-according-to-the-experts/id818198322?i=1000689436027 Spotify: https://open.spotify.com/episode/1boT2BnvkEx6RDRXgQ35QF?si=h87dVInfQAGBs-uCS810uw *SUPPORT MY MISSION* Joining as a FoundMyFitness Premium Member grants you exclusive access to my monthly AMAs and private podcast. Sign up here for just $15/month: https://www.foundmyfitness.com/crowdsponsor?utm_source=youtube&utm_medium=youtube&utm_campaign=howtotrain_podcast *SOCIALS* https://twitter.com/foundmyfitness https://facebook.com/foundmyfitness https://instagram.com/foundmyfitness #exercise