The Breath Protocol That Makes You Never Gas Out

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Jeremy Warner has been in the fitness industry since 2000. He's a certified Muscle Activation Techniques specialist, a student of Patrick McKeown's Oxygen Advantage, and recently completed Martin McPhilimy's School of Breath Science. He now runs Performance Breath Training, working one-on-one and in group classes with athletes, bodybuilders, and general population clients who want to use their breath as an actual performance lever.

In this episode, Drew and Jeremy dismantle the biggest misconception in fitness: that breathwork is a "woo-woo" calming practice. Jeremy breaks down the physiology behind why hyperventilation before training — the Wim Hof hack everyone copies — actually reduces oxygen delivery to working muscle, why most people burn carbs instead of fat during zone 2 cardio, and how a simple 2-minute pre-workout breath protocol can replace your pre-workout stim stack. If you've only known breathwork as something you do to fall asleep, this episode will rewire how you think about every single workout.

CHAPTER MARKERS

00:00 The Ranking That Shocks Everyone

02:53 Who Is Jeremy Warner

06:14 Why Breathwork Isn't Woo-Woo (The Lactate Shuttle)

16:50 Breathing Mechanics & The 2-Minute Pre-Workout Protocol

31:26 CO2 Tolerance, Zone 2, and the 5-Gear System

41:32 The Wim Hof Problem and The Bohr Effect

49:00 Building a Training Session: VO2 Max & The Nordic 4x4

56:11 Sauna + Breath: The Oxygen Dissociation Trick

59:46 Cold Plunge: When It Helps and When It Wrecks You

66:04 Where to Find Jeremy Warner

KEY TAKEAWAYS

• The pre-workout breath ritual that one coach ranks above every stim stack on the market
• Why your Wim Hof session before training might be the reason you're gassing out early
• The reason most people burn carbs instead of fat during "fat-burning" cardio — even when their heart rate is perfect
• The energy system nobody talks about that decides how well you recover between sets
• What a 25-year fitness veteran does in the 2 minutes before every single workout
• The hidden reason your mouth breathing is stealing gains you earned at the gym
• The one recovery metric that predicts whether you can train hard again tomorrow

CONNECT WITH JEREMY WARNER

• Website: https://performancebreathtraining.com
• Instagram: @performancebreathtraining