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Physiologically Speaking: Daily Summaries Delivered
by Brady Holmer
A weekly podcast highlighting recent research in science. www.physiologicallyspeaking.com
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- Jul 29, 202626 min
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 result of me first believing in and using their product, then wanting to educate about the science of ketones!Try some for yourself:Unlock sharper focus and support long-term brain health with Ketone-IQ— Get 30% off your subscription order. 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
- Jun 12, 202659 min
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 the details in the video.What excites me so much about this study is that they used Ketone-IQ (rather than ketone esters, which have dominated the research to date). It’s the ketone supplement I’ve been using for my own training, so seeing these effects validated in the research is huge.Full disclosure… I’m part of the science advisory board at Ketone-IQ, and I’m an affiliate for their products, but it’s for a good reason. They have become the brand I trust, and their team is dedicated to advancing the science of ketones.Try some for yourself: Unlock sharper focus and support long-term brain health and exercise recovery with Ketone-IQ — Get 30% off your subscription.AbstractRegular physical activity improves vascular function and promotes angiogenesis and erythropoiesis, which are further augmented by hypoxia. Early evidence suggests that long-term exogenous ketosis (EK) can enhance vascular function and angiogenesis. However, the acute responses and underlying mechanisms remain unknown. Moreover, acute and prolonged EK may increase blood erythropoietin (EPO) concentrations in normoxia. Nonetheless, whether this effect is additive to hypoxia is unclear, as an EK-mediated attenuation of blood deoxygenation may counteract the [EPO] increase. In a randomized, placebo-controlled, crossover design, 13 male and two female participants completed four experimental sessions. Each included a high-intensity interval training session, followed by recovery either in normoxia or normobaric hypoxia (3000 m simulated altitude, : 14.5%), supplemented with placebo or the commercial ketone precursor Ketone-IQ®. Macro- and microvascular function were assessed throughout a vascular occlusion protocol, using femoral artery blood flow and muscle oxygenation, respectively, after 2.5 and 5.5 h recovery. Additionally, serum EPO and endothelin-1 (ET-1) concentrations, and skeletal muscle expression of pro-angiogenic and vascular integrity markers were evaluated. In normoxia and hypoxia, EK increased post-occlusion blood velocity (+15%) and muscle reoxygenation rate (+9%). Furthermore, muscle expression of pro-angiogenic and vascular integrity markers (including vascular endothelial growth factor, peroxisome proliferator-activated receptor γ coactivator 1α, and angiopoietin-1) as well as serum [EPO] (+15%) increased with EK, while serum [ET-1] was reduced (−13%). EK appears as a promising strategy to enhance vascular function and integrity, angiogenic signalling, and circulating [EPO] in response to exercise and hypoxia, thereby facilitating beneficial adaptive responses. 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
- Jun 8, 202612 min
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 training, uphill treadmill sessions, easy spins, warm-ups, and recovery workouts without needing to leave the house.A few of the main pieces I cover in this video include:* FEIERDUN DB1 adjustable dumbbells* YOSUDA EM1 long-stride magnetic elliptical* Feier TM1 fully folding treadmill* Concept2 RowErg* Zwift Ride Smart Frame paired with a Wahoo KICKR CORE trainerHuge shoutout to Jason Rodriguez for filming this content and creating an incredible video. You can find Jason on Instagram @ctxsmedia.Equipment featuredFEIERDUN DB1 Quick Adjustable DumbbellsFind them here: https://www.fedfitness.com/products/quick-adjustable-dumbbell-52-5lbsThese have probably been my favorite addition to the gym. As a distance runner, upper-body strength is something I can easily neglect, and having adjustable dumbbells makes it much easier to get in quick, consistent strength work.The DB1 dumbbells go up to 52.5 pounds each and adjust in 2.5-pound increments, which gives me plenty of flexibility for curls, presses, push-ups, accessory work, and short strength sessions throughout the day. The big advantage is convenience: instead of needing a full rack of dumbbells, I can quickly adjust the weight and move from one exercise to the next.YOSUDA EM1 Long-Stride Magnetic EllipticalFind it here: https://www.fedfitness.com/products/long-stride-magnetic-elliptical-machineI’ve never been a huge elliptical person, but this one has become a useful tool for low-impact cardio days. It’s smooth, compact, and easy to use when I want aerobic work without adding more running impact.I’ve been using it about once a week, especially when I want something different from the bike. It has multiple resistance levels, Bluetooth/app connectivity, and a compact footprint, which makes it a good fit for a garage gym or smaller home gym setup.Feier TM1 Fully Folding TreadmillFind it here: https://www.fedfitness.com/products/fully-folding-treadmillThe treadmill has become a daily-use tool for me. I use it for uphill strides, controlled intervals, easy runs, shakeout runs, and bad-weather training days.It goes up to 11.2 mph and 12% incline, which gives it a wide enough range for many of the treadmill sessions I like to do. One of my favorite uses is putting on a weighted vest, cranking up the incline, and doing uphill walking when I want a harder low-impact session. I’ve also been impressed by the softness of the ride, the traction of the belt, and the fact that it folds up when not in use.Concept2 RowErgThe Concept2 rower is one of my daily warm-up tools. I often use it for 90 seconds to three minutes before a run to get the upper body, lower body, and cardiovascular system moving before I head out the door.It’s simple, durable, and effective, and for me, it’s less about doing long rowing workouts and more about using it as a quick full-body primer before training.Zwift Ride Smart Frame + Wahoo KICKR COREGet it here: https://us.zwift.com/products/zwift-ride-kickr-core-2The Zwift setup is probably the biggest overall game-changer for my training as a runner. I use it almost every day, sometimes twice per day, mostly for easy aerobic riding and additional low-impact training volume.Cross-training has become a major part of how I build fitness while staying healthy. The bike lets me add five to ten extra hours of aerobic work per week without the impact of running. Most of my rides are easy spins, but I’ll also use it for intervals about once a week.The electronic shifting, Zwift integration, and TV setup make the experience much more enjoyable. I’m not just staring at a wall—I can ride Zwift, watch something, listen to a podcast, or use it as an easy way to loosen up after a hard run.Why I built a home gymThe biggest reason I built this setup is convenience. I’m using something in this gym almost every day. Some days it’s the treadmill. Some days it’s the bike. Some
- May 5, 202642 min
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 inspired by Michael Easter, author of the amazing Substack Two Percent and too many other awesome books to name. So… I decided to pick his brain on whether “rucking” or walking with weight could have benefits for runners and athletes (the answer is yes, but you’ll need to listen to learn why and how).I really enjoyed this one. You will too.Newsletter partners you should check out…Ketone-IQ is high-performance energy in a bottle. I use it for post-exercise recovery along with enhancing focus, mood, and cognition. Take 30% off your order.Create is the first “modern creatine” brand. They sell a wide range of creatine monohydrate gummies, and just launched a new creatine + electrolyte mix product plus travel-size packets of creatine gummies. They’re giving my audience 20% off their order.ProBio Nutrition—the all-in-one supplement that I use every single day—is offering 20% off. My preference is the tangy orange flavor, but they also sell an unflavored “smoothie booster” that’s great in a shake, smoothie, or juice.* Equip Foods makes some of the cleanest, best-tasting protein products around. I am absolutely obsessed with their Prime grass-fed protein bars (the peanut butter ones are to die for, but they also just released a new chocolate peanut butter flavor). 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
- Mar 2, 202616 min
Live with Brady | 3.2.26
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
- Feb 25, 202627 min
Live with Brady | Is VO2 Max Cancelled?
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
- Feb 23, 202625 min
Live with Brady | 2.23.26
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
- Feb 2, 20261h 7m
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 several years now, and Ketone-IQ has become the brand that I trust and use almost daily for workout recovery, performance, and cognitive enhancement. And I’m excited to announce that I just joined their scientific advisory board and can’t wait to help share the science of ketones with the world.Try some for yourself:Unlock sharper focus and support long-term brain health with Ketone-IQ— Get 30% off your subscription, plus a free gift with your second shipment at ketone.com/BRADY. 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
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A weekly podcast highlighting recent research in science. www.physiologicallyspeaking.com
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