#282 How to move better with exercise strategies for longevity, fat loss and sharper brains with Kiran Chopra

Jan 29, 2025

Kiran Chopra, a Sport and Exercise Physiologist with expertise in both athletic and non-athletic populations, joins the discussion on maximizing fitness efficiency. They delve into essential health assessments like resting metabolic rate and VO2 max, highlighting their importance in customizing diet and exercise plans. Kiran explains strategies for longevity, fat loss, and improving cognitive function through targeted workouts. The conversation also emphasizes the vital role of protein intake and the necessity of embracing metabolic flexibility for optimal health.

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INSIGHT

Understanding VO2 Max

VO2 max measures maximal oxygen uptake relative to body weight during intense exercise.
It reflects efficiency of respiratory, cardiovascular, and muscular systems in delivering and using oxygen.

ADVICE

Effective Twice-Weekly Training

If limited to two exercises per week, do one steady state cardio and one high intensity interval training session.
Gradually increase exercise duration or intensity for sustained VO2 max improvements.

INSIGHT

Exercise Boosts Oxygen Delivery

Cardiovascular adaptations like a stronger heart and increased capillaries improve oxygen delivery.
Mitochondrial efficiency in muscles enhances oxygen use and energy production during exercise.

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I spend a ton of time exercising, but more recently I’ve wondered if I can direct my training to be as efficient as possible. If I’m going to spend hours each week on this activity, I want to ensure that I’m extracting the maximum amount of value I can from this time investment.

Coupled with the new perspective of being a father, I’m also interested in staying as fit, healthy and mentally sharp as I can. That’s why at the start of 2024, I decided to invest in a few investigations to determine my level of fitness and direct my training for efficiency.

On the pod today is Mr. Kiran Chopra a highly skilled Sport and Exercise Physiologist who actually performed my investigations that you’ll be able to see on YouTube if you’re interested in seeing me huff and puff, sweating away on a watt bike with my top off.

Kiran specialises in physiological testing, evaluation, and strength as well as reconditioning. He has expertise working with both athletic and non-athletic populations and has a strong research interest in muscular physiology, environmental performance physiology, and blood flow restriction training.

Today we’re going to focus our conversation around 3 tests that he believes are just as useful as cholesterol testing and blood pressure monitoring, which are RMR, Dexa and VO2 Max.

If you’ve never heard of these, don’t worry we’re going to break down what they are and why they’re useful as a guide to what you should be eating and how you should be exercising to keep you strong and fit into your later years. Of course, the first uphill battle is to make exercise a habit, but once you have it as a non-negotiable in your week like myself, the next step would be how to prioritise specific types of exercise to make your training as efficient as possible.

We also talk about protein requirements, how training changes as we age, the effect of exercise on our mitochondria, what we should eat if we train late in the evening and whether fasted cardio is better for fat burning.

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