The podcast delves into the intricate relationship between sleep, diet, and exercise, highlighting how they impact our health and performance. Topics explored include the connection between sleep quality and dietary habits, the link between sleep patterns and chronic diseases, and the crucial role of quality sleep in promoting overall well-being and athletic performance.

Brady Holmer, a science writer and endurance athlete, discusses heart rate zones in running, RPE, 80/20 rule, Zone 2 benefits, Zone 3 training complexities, running in hot weather, heat acclimation, and optimal running paces on this informative episode.

View all show notes and timestamps on the KoopCast website.Episode overview:Brady earned his bachelor’s degree with honors from Northern Kentucky University and is currently a PhD candidate at the University of Florida, where he’s researching the effects of exercise and sleep deprivation on cardiovascular health. His other research interests include low-carb/keto diets, intermittent fasting, and how lifestyle can be used to optimize performance, health, and longevity.He is a former Division I collegiate runner and is still an “endurance junkie” who loves to rack up miles on a run or bicycle. Brady spends his free time working on his podcast (Science & Chill) or hanging out with his wife and dog at breweries, where he often plays Scrabble. He also loves reading, but the “unread” section of his bookshelf grows faster than the “read” section.His comfort foods are a spoonful of peanut butter, chili (no beans!), ribeye steak, and dark chocolate (especially when dipped in peanut butter).Episode highlights:(46:48) How to choose good supplements: recognize your individual needs, the goal is to treat a deficiency, get nutrients from your diet, supplements are more expensive than real food(54:20) Individuality and supplements: ergogenic aids versus deficiencies, nitrates and creatine example, not all exercise is the same, not all populations are the same, beet juice example, trained and untrained individuals have different limiting factors, sport specificity, males versus female(1:08:02) Blended supplements: single supplementation is best, co-supplementation is not well researched, proprietary blends are unknown mixturesAdditional resources:Examine.comBuy Training Essentials for Ultrarunning on Amazon or Audible.Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunningInformation on coaching-https://trainright.com/Koop’s Social MediaTwitter/Instagram- @jasonkoop