Thanks for tuning in to this episode of the Human performance Outliers podcast with Zach better. Yeah. Mhm. Welcome to the H. P. O. Podcast today, I'm joined by brady homer for this episode. Brady is currently pursuing a PhD in applied physiology at the University of florida. His current research focus is on the impact of exercise and lifestyle factors on cardiovascular health and function. He also hosts the podcast called science and chill. Details on his podcast can be found at brady homer dot com for this episode. We covered quite a bit around low carb keto and fasting with a bit of a larger focus on fasting and different fasting methods. A few topics included were just basic definitions and the different setups for intermittent fasting or time restricted feeding some of the possible benefits for some over others, reasoning behind alternate daytime restricted feeding. We spoke a bit about Jeff Rothchild, study on fasted versus fed cardio and whether there was a performance benefit or deficit between the different types. Aw to Fiji energy output versus time spent fasting, Exogenous ketones and fasting and much more. If you enjoy this podcast, please consider supporting the show. If you wish to support monetarily you can find links to my Patreon page or Paypal on my website. Zach better dot com forward slash H. P. O. Or in the links in the show notes if you wish to support the show. Non monetarily liking sharing and subscribing to the show on your favorite podcast platform and Youtube goes a very long way. Alright folks, let's welcome brady and dive into this episode brady. Thanks for taking some time and jumping on the show. Yeah, Zach, thanks for having me on. I'm excited to touch upon the topics you just mentioned and um, you know, it was fun to talk to you on my podcast a few weeks ago, so I'm excited to dig into some of the topics that we potentially didn't get to. Yeah, yeah, it's been fun to follow your podcast at risk for the listeners who are cursed called science and chill. And brady dives into a variety of topics over there and it's a, it's a lot of fun. I, I have your interview with jerry queued up for later today. So I'm excited to, to take in all, what was it? 2.5 hours of uh 2.5 hours. We covered the whole gamut of things, jerry was, he's uh, he's quite the character and I was happy to have him on, you know, we had a list of all these topics beforehand and we covered maybe a third of them and it still took 2.5 hours. So, um, yeah, that, that one was fun. It was kind of a smorgasbord of uh, you know, health longevity, strength stuff. It's a really, really interesting one. I like, I love talking to jerry Very cool and before we get serious with fasting. I have a very important question to bring up and that is 2" split shorts or no. Oh for sure. For sure. 2 to 3 inches. That's the maximum length. They should be actually ran in. Some that were a little longer than that yesterday and it was quite uncomfortable. Yeah, Well, and to add some clarity to that preference for you, you're in florida and the, the amount of humidity you get down there. It's almost a non starter to go out with anything more than that you need to keep for sure. For sure. What's your opinion on a half tights? Zack? What about running in half tights? I'm pro half tight half tights. I've got a funny story about that though. When I was in college, uh, you know, we would meet in the gymnasium before you go for a run and there'd be the mix between the freshman two seniors and you know, obviously the freshman's were deferring to the seniors as to what to do and how to go about the structure of practice. And uh, when I was a first year, one of my other first year teammates came in and he had a pair of half tights on, but he had his split shorts over the half tights. Oh no. Yeah. The high school move right there. The seniors immediately made him go back to the locker room and they said you either take off those split shorts and go just half tights or you take those half tights off and go just split shorts. You can't do both. No, Shut them over. You can maybe get away with putting the half tights over the split starts if you don't care about the bunching underneath. But that's a different topic altogether. It's funny. I've done that a couple of times. The split shore under the half tights. Uh, it prevents chafing because you have the liner from the split short, sometimes half tights and humidity. They can, they can get some gnarly chafing. Uh, but yeah, the half the shorts over the half tights. That's a, that's very taboo. So to those of you out there, if you're doing it, just go all in in just a half tights and be confident or yeah, pull out the split shorts, embrace the quad exposure. If you're going to split the worst. I don't think the half tights with the split shorts over is worse than even the long tights over the split shorts because you know, if it's cold and you know, you were doing a race, you've got to wear the team regulated short so you can put them over a pair of full types, but half tights and shorts. That's just a lack of commitment. Yeah. Yeah. There's some environmental factors that can allow you to sidestep the rule, but you're going to be in some pretty cold weather before people start letting you get away with that. So for sure, awesome. Well, uh, brady. If you don't mind if you want to share with our listeners a little bit about you, kind of what you're up to, what you're doing down in florida and some kind of your interesting goals. Yeah, for sure. So a little bit about me, um I have a bachelor's degree in exercise science, I learned that from northern Kentucky University and k you, many people may not be familiar with that institution. It's, it's located just south of Cincinnati Ohio um in northern Kentucky, as the name suggests, I did my undergraduate, uh worked there and I also ran cross country and track and field for NK you were the north. Um I competed in track across country and we were, we were division one, um smaller sort of division one school, but still allowed us to kind of take part in some interesting kind of big time competition, which was fun. So I enjoyed, I enjoyed my collegiate career. I continue to run post collegiately. Nothing super competitive, but you know, local, local halfs, 10 K's, five K's, stuff like that, but it was a good experience running collegiately and NK you sort of is where I developed my um, my love of research and so I initially kind of began my degree not really knowing where I wanted to go with it, what I wanted to do with it. Um you know, I knew I wanted to do exercise science, I know you and I kind of talked a little bit about discovering kind of what we're interested in, but my love of running my love of sort of nutrition and health always sort of led me in that direction, you know, I was like, I wanted to do something related to performance, exercise um in sort of nutrition, I didn't really get into you know much research or studying on that during my undergrad degree, but um exercise science was the major that I chose and you know what, I fell in love with it obviously and just all the course content and again, I didn't really know that this whole world of sort of scientific research existed now. That might sound kind of funny because you know, obviously it exists and now being so um so involved with it, it would seem obvious at the moment, at the point, you know, that that's something that I would have gotten interested in, but I um neither of my parents went to college, so my mom actually went like one semester at NK you, my dad didn't have a college degree, so I'm actually a first generation college student and so it's not necessarily that college wasn't expected, but you know, we didn't really talk about it much, I didn't really, you know, I was in high school, I wasn't like, oh you know, someday I want to do a PhD and going to do a post doc, those options really just weren't um weren't something that I thought about and so it wasn't really until my sophomore year at NK you where I really started to realize that this whole world of research and grants and um you know, laboratory research basic and applied sort of existed and that kind of occurred because a couple of my professors at the time they started doing, they were doing research. NK you isn't a huge research institute institution, but research does go on there. Um you know, not kind of the R. 01 type grants such as where I'm at now, the university of florida, but definitely kind of a smaller scale research studies. And so that's how I really got involved in research. I started a project with one of my professors, we were looking at the effects of energy drinks on cardiovascular measures like during exercise. And so I ended up getting tiny a tiny sort of summer research fellowship for that. That was able to like pay a stipend, you know, so I didn't have to work at, you know, like smoothie king or something like that, which was nice. So I could just train and sort of do that research and that is sort of where I got, you know, one the knowledge of how to do research to kind of, oh, this is actually an option that exists with a degree such as this if you want to pursue it further. Um and then just also fell in love with doing research and the interesting findings and things that you can, you can uncover from doing research. And so that initial sort of getting my feet wet in research extended to the next summer. During my senior year, I started doing a little study on diabetes, um which served as my capstone project. So that NK you I was an honors program. You do a little capstone project similar to like a thesis, but definitely a little more, you know, low key in terms of the content that you have to output, you don't have to write a 92 100 page thesis. Um So I conducted that study and after that, clearly was going into my senior year, I had to think about options.