#282 How to move better with exercise strategies for longevity, fat loss and sharper brains with Kiran Chopra
29th Jan 2025
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.
Episode guests
Mr. Kiran Chopra is a highly skilled Sport and Exercise Physiologist specialising in physiological testing, evaluation, and strength and reconditioning programming. His expertise lies in working with both athletic and non-athletic populations, providing tailored programming to optimise performance and improve overall physical well-being. He has a strong research interest in muscular physiology, environmental performance physiology, and blood flow restriction training, particularly focusing on ischemic preconditioning.n He completed his Honours Bachelor's degree in Sport and Exercise Science from the Institute of Technology, Carlow (now South Eastern Technological University) in 2018. Subsequently, he pursued a Master of Science degree in Applied Sport and Exercise Physiology at St. Mary's University, Twickenham in 2019. As a BASES-accredited Sport and Exercise Scientist and Chartered Scientist (CSci) with The Science Council, Kiran possesses a diverse range of certifications. These include anthropometry (the measurement of the human body), phlebotomy (blood collection), and ECG interpretation (electrocardiogram).
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