How I Modified My Fitness Routine To Avoid Burnout and Promote Longevity

This show was inspired by a very thoughtful question from a college-aged listener named Justin who wanted to know what my current training regimen is like, and if I believe zone two training is really necessary, if VO two max workouts are really necessary, and if I think he should just take up a sprinting regimen (since the sprinters seem to look the best and be the healthiest)?

Thanks, Justin, for teeing me up—I thought his questions would make an interesting show and update on my current fitness routine, and in this show, I explain everything I am doing and why. You will hear my number 1 recommendation (extricating yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly), why I believe aging gracefully depends far more on maintaining explosive power than grinding out long cardio sessions, and why your 400-meter time might be one of the most telling longevity markers. I explain how aging affects the anaerobic system and why preserving fast-twitch muscle fibers is critical for staying strong and functional—especially as we get older.

I challenge popular ideas around zone two and VO₂ max training, and make the case for true sprinting (not HIIT or steady-state cardio) as the most efficient and powerful intervention for fitness, fat loss, and longevity. I walk through my exact training regimen, from my morning mobility routine to high jump drills, strength sessions, and sprint workouts—highlighting how I structure my week around short, explosive efforts, long rest periods, and intuitive decision-making rather than weekly mileage.

Whether you’re 21 like Justin or well into your 60s, this episode offers practical insights for anyone looking to train smarter, avoid burnout, and build lifelong athleticism.

 

TIMESTAMPS:

The first step is to extricate yourself from that extreme exhausting endurance training program so that you have some energy to pursue fitness goals and longevity properly. [01:01]

Looking at Brad's current training regimen, we learn the benefits of maintaining that anaerobic conditioning, that explosive power in terms of longevity and a well-balanced regimen. [05:49]

The Cactus to Clouds hike is an example of Brad's performance of a 15-hour hike after he had no endurance training to prepare. [09:03]

The experts are now strongly concurring that preserving functional muscle strength and power and explosiveness and muscle mass is the single key to longevity. [12:41]

The fast twitch muscle fibers decline much more quickly and significantly than the type one endurance fibers. [15:01]

Falling is a huge risk factor as we age.  It is very important to remain strong. [18:58]

Brad has switched from a lifelong endurance emphasis to recalibrating his mentality to appreciate stress and rest. [19:56]

If you drift beyond the fat max heart rate, you are inviting the opposite of your desired benefits from exercise. [24:56]

Kipchoge practices at about 83% of his weekly mileage in zone one. [27:15]

Now that Brad has hit the 60-year-old mark, how does he train? Brad's morning exercise pattern has changed a bit over the years, since he also has to prepare for his sprint workouts.  [29:13]

Go barefoot as often as possible to regain the best foot functionality. [31:54]

Through trial and error, Brad has discovered that a high-intensity day followed by two easy days in a row, really works for him. [40:02]

It's not about burning calories through strenuous exercise, but rather fat reduction is about hormone optimization. [44:12]

The sprint workout always begins with extensive warmup and preparatory drills. [46:44]

Strength training is when you calculate 85% of your best time. You don't want to overdo it just to make it, you really want to feel it and feel like you're working hard. [54:52]

In the high jump practice, Brad does a variety of drills. [01:01:36]

After your tough workout you can bring back your parasympathetic system by lying down, resting, elevating your feet, and doing some nasal breathing. [01:03:22]

In the book, Body by Science, there is listed the Big Five exercise protocol. They are the Chest Press, Overhead Press, the Lat-Pull-down, the Seated row, and the Leg Press. [01:05:16]

The ways Brad uses CORDZ vary and there is little chance for muscle soreness compared to lifting weights. [01:09:38]

Keep your exercise things in plain sight around to entice you and remind you to take a few minutes to use them. [01:10:32]

Rest and recovery days was the third step to Brad's routine. This includes two full days after high intensity sprinting or high jumping sessions. [01:13:42]

Sometimes the tendons fool you when they become inflamed. [01:17:49]

Try to build