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  • Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

    Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

    · Perform with Dr. Andy Galpin

    My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Dr. Michael Ormsbee00:01:42 Hockey, Triathlons; Nutrition00:07:36 Sponsors: LMNT & Eight Sleep00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed00:16:51 Sleep, Microdialysis, Fat Metabolism00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss00:37:35 Sponsor: Momentous00:39:13 Tool: Protein Requirements, Weight Management00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss01:06:00 Sponsor: AG101:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition01:18:47 Research, Variables; Resistant Starches01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C01:37:39 Collagen Supplementation, Exercise; Collagen Dose01:44:19 What is Collagen?, Digestion01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions01:59:25 TeaCrine, Caffeine, Performance02:04:23 Creatine, Vascular Health02:06:45 Postbiotics, Gut Health, Butyrate, Sleep02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements02:15:18 Upcoming Studies; Travel, Sleep & Performance02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation02:26:09 Courses, Testing Facilities02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Dr. Allison Brager: Improve Sleep Efficiency & Resilience

    Dr. Allison Brager: Improve Sleep Efficiency & Resilience

    · Perform with Dr. Andy Galpin

    In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations.We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comMomentous: https://livemomentous.com/performTimestamps00:00:00 Allison Brager00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits00:10:50 Sponsors: AG1 & Eight Sleep00:13:38 Chronotype, Genetics, Military, Academia00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors: LMNT & Parker University00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits00:58:50 Poor Sleep, Sleep Banking, Weekends01:01:42 Sleep in Extreme Environments, Outer Space01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep01:21:30 Sponsor: Momentous01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators01:37:02 Jet Lag, Supplements, Melatonin01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?01:49:18 Youngstown, Ohio & Sports01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

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  • Strength Training for Kids & Building Lifelong Movement Skills

    Strength Training for Kids & Building Lifelong Movement Skills

    · Perform with Dr. Andy Galpin

    In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity.I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Kids & Strength Training 00:03:26 Sponsors: Eight Sleep & LMNT00:06:10 Misconceptions, History, Kids & Resistance Training00:10:15 “Zombie” Myths about Kids & Exercise00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination00:18:47 Movement vs Language Development Analogy00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids00:36:53 Sponsor: AG100:38:18 Investigate: YFIT Test, FitBack Test00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model01:00:40 Sponsor: Momentous01:02:21 LTAD Program Example, Strength Training01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion01:12:28 Basic Movement Skill Development Targets01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development01:22:16 Plyometrics & Kids01:23:26 10 Rules of Lifting Weights for Kids01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization01:33:18 Early Specialization & Problems01:36:35 Encouraging Physical Activity in Kids01:41:47 Additional Resources, Books, Courses & Organizations01:44:49 Summary & Key Takeaways01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight

    Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight

    · Perform with Dr. Andy Galpin

    My guest is Dr. Herman Pontzer, Ph.D., a professor of evolutionary anthropology and global health at Duke University, known for his research on human bioenergetics, particularly energy expenditure and the exercise paradox. We discuss his work comparing highly active hunter-gatherer groups to more sedentary cultures, exploring their total energy expenditure and the surprising similarities.We examine the impact of factors such as age, sex, exercise, and pregnancy on daily energy expenditure. We also break down whether diet or exercise plays a greater role in weight management and weight loss.Additionally, we explore how genetics and the environment interact to shape human physiology, highlighting how population-level findings often overlook individual variation and emphasizing the need for medical and diagnostic practices to account for this diversity.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performDavid Protein: https://davidprotein.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/performEight Sleep: https://www.eightsleep.com/performTimestamps00:00:00 Dr. Herman Pontzer00:01:18 Energy Expenditure & Metabolism00:03:59 Hunter-Gatherers, Energy Expenditure vs Sedentary Cultures00:07:19 What is Energy Expenditure?; Maintaining Energy Budget00:13:42 Sponsors: David Protein & LMNT00:16:23 Weight Gain; Calories In, Calories Out00:22:18 Exercise & Calories Burned, Energy Expenditure Changes?00:29:56 Movement Efficiency, Exercise & Metabolism Research00:37:55 Metabolic Recalibration & Exercise Threshold00:43:33 Hunter-Gatherer Groups, Energy Expenditure, Fertility00:47:23 Sponsors: AG1 & Renaissance Periodization00:49:53 Pregnancy & Energy; Overtraining, Relative Energy Deficiency Syndrome (REDs)00:57:37 Metabolism “Slowing Down”, Age or Sex Differences?01:04:22 Metabolism & Age, Puberty, Older Adults01:11:51 Body Composition, Individual Food Intake01:16:49 Sponsor: Eight Sleep01:18:12 Anthropology, Natural Fallacy, Diversity & Adaptations, Physical Activity01:27:59 Population, Individual Variation, Diversity, Race01:34:33 Kidney, eGFR Calculation; Clinical Equations & Race01:40:51 Genetics, Diversity, Populations; Genetic Testing01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity01:51:20 Height & Weight, Genetics & Environment Interplay01:56:31 Science Literacy & Research; Diabetes, Heart Disease & Race02:02:33 Diversity, Physiology & Medicine, EMT02:07:08 Upcoming Projects, Metabolic Ceilings02:09:39 Metabolism, Diet & Exercise, Individual Approach02:14:57 Crash Metabolism?, Herman’s Links02:17:30 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Jordan Sullivan: Fueling for Sports Performance & Body Composition

    Jordan Sullivan: Fueling for Sports Performance & Body Composition

    · Perform with Dr. Andy Galpin

    In this episode, my guest is Jordan Sullivan, APD, a registered sports dietitian and the founder of The Fight Dietitian (TFD), whose clients include UFC world champions, Olympians, and ultra-endurance athletes. We discuss performance nutrition, focusing on how to strategically use diet and nutrition to optimize an athlete’s physical performance, recovery, and overall health while aligning with their training intensity and volume. We take a holistic view of nutrition, considering individualized goals, lifestyle factors, training schedules, and meal frequency.We also cover core nutrition principles for non-elite athletes, including calorie estimates, macronutrient thresholds, and how to estimate calorie deficits for sustainable weight loss. Additionally, we explore different fuel sources used during exercise and how they shape an effective nutrition strategy for training and competition. Finally, we discuss pre-competition nutrition for endurance athletes, hydration, electrolytes, and extreme weight cutting.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comEight Sleep: https://eightsleep.com/performTimestamps00:00:00 Jordan Sullivan00:01:31 Pre-Competition Nutrition, Hyrox, UFC00:07:55 Sponsors: Momentous & LMNT00:10:54 Performance Nutrition & Goals00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation00:20:36 UFC Fighters, Compliance & Performance00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber00:37:32 Food Quality, Tool: Whole Foods, Supplements00:40:54 Sponsors: Parker University & Eight Sleep00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit00:51:44 Weight Loss, Sustainable Goals00:57:47 Calorie Deficit, Performance & Injury; Blood Work01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting?01:07:58 Sponsor: AG101:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut01:43:25 Competition vs Training Nutrition01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium02:09:28 Ultra-Endurance Event & Nutrition Plan02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber02:39:18 Weight Cutting, Fluid Load, Sodium02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Enhancing Bone Health at Every Age

    Enhancing Bone Health at Every Age

    · Perform with Dr. Andy Galpin

    Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors.In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss.I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performMomentous: https://livemomentous.com/performRenaissance Periodization: https://rpstrength.com/performTimestamps00:00:00 Bone Health00:02:43 Sponsors: LMNT & David Protein00:05:24 Osteoporosis, Osteopenia, Poor Bone Health00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts00:21:05 Lifestyle Factors & Bone Metabolism00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement00:29:52 Sponsor: AG100:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT00:54:02 Interpret: DEXA Scan, T-Score, Z-Score01:01:39 Sponsors: Momentous & Renaissance Periodization01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens01:12:50 Adults & Exercise, Progression, Load Changes01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density01:22:23 Tool: Bone Health Exercise Guidelines01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Dr. Bret Contreras: How to Build Bigger Glutes & Legs

    Dr. Bret Contreras: How to Build Bigger Glutes & Legs

    · Perform with Dr. Andy Galpin

    My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust.We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design.Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performMomentous: https://www.livemomentous.com/performParker University: https://parkerseminars.comDavid Protein: https://davidprotein.com/performTimestamps00:00:00 Bret Contreras00:02:10 Women vs Men Training Goals, Glutes00:11:51 Glute Development & Women, Training Goals00:18:51 Sponsor: Momentous00:20:30 Booty by Bret, Glutes00:28:10 Hip Thrust Exercise Development, Skorcher00:38:22 Hip Thrust Popularization, Bench Press Evolution00:47:03 Sponsor: Parker University00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength00:57:19 Glute Anatomy01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds01:13:08 Tool: 4 Exercise Categories & Variation; Recovery01:20:51 Sponsor: AG101:22:32 Rotating Focus, Periodization, StrongLifting Program01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor01:40:31 Tool: Rule of Thirds01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort01:51:52 Sponsor: David Protein01:53:18 Common Training Mistakes01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion02:55:18 Pivoting with New Research, Changing Training Program03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back03:09:55 Personalized Goals & Rule of Thirds, Modifications03:15:12 Training Glutes Without Legs03:21:08 Recap, Bret’s Projects & Links03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

    Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

    · Perform with Dr. Andy Galpin

    In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health.Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity.We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/performMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Tommy Wood00:02:31 Cognitive Performance & Brain Health, Structure & Function00:08:12 Brain Function & Stimulus, Brain Volume00:12:13 Improve Cognitive Function, Skill Development00:15:22 Sponsor: AG100:17:03 Skills, Near- vs Far-Transfer00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty00:35:00 Task-Switching, Kids vs Adults00:41:20 Sponsor: LMNT00:42:42 Brain Training?, Virtual Reality00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep01:00:55 Brain Fog, Subjective Cognitive Decline01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration01:13:33 Sponsor: Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision Training01:21:54 Vitamin A, Antioxidants, Supplement Use01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics01:39:50 Creatine & Short-Term Energy, Lactate01:45:45 Sponsor: Momentous01:47:12 What is a Concussion?, Egg Analogy01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology02:08:58 Calcium Supplementation?, Vitamin D, Magnesium02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training02:35:50 Tool: Designing Exercise Protocol for Brain Health02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism02:44:49 White Matter, Exercise, Energetic Processes02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging02:55:40 Recap; Tommy’s Projects & Links03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • How to Boost Your Metabolism & Burn Fat

    How to Boost Your Metabolism & Burn Fat

    · Perform with Dr. Andy Galpin

    In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term.I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels.The full show notes for this episode are available at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performMomentous: https://livemomentous.com/hubermanLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comTimestamps00:00:00 Boost Your Metabolism00:04:08 Fat Loss, Long-Term Metabolic Health00:08:27 Speed Up Metabolism?, Driving Analogy00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)00:14:37 4 Components of TDEE00:19:07 Sponsor: Momentous 00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT)00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation00:42:29 Sponsors: LMNT, Parker University00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table00:54:17 Intervene: TDEE Acute vs Chronic Factors00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC01:06:09 NEAT, Standing & Treadmill Desks, Walks01:09:20 TEF, Calories, Tool: Increase Protein Proportion01:13:48 Sponsor: AG101:15:29 RMR: Spicy Foods; Water Intake; Air Temperature01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps01:35:49 Does Age Impact Metabolism?, Muscle Mass01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction01:49:29 RMR: Fish Oil; Muscle Mass01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More01:57:53 Losing Weight & Effect on TDEE, Plateaus02:00:35 Summary, Tool: Combining Approaches02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures

  • Nutrition to Support Brain Health & Offset Brain Injuries

    Nutrition to Support Brain Health & Offset Brain Injuries

    · Perform with Dr. Andy Galpin

    In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery. Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources. Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/perform Continuum: https://continuum.club/perform Momentous: https://livemomentous.com/performMaui Nui Venison: https://mauinuivenison.com/perform David Protein: https://davidprotein.com/perform Timestamps00:00:00 Brain Health & Injury00:03:58 Sponsors: LMNT & Continuum00:07:08 Nutrition & Supplements for Brain Injury 00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion00:16:01 Brain Injury Pathophysiology00:21:08 Burst Capillaries, Initial TBI Response00:28:55 Delayed TBI Response, Neuroinflammation00:33:11 Sponsors: Momentous & Maui Nui00:35:44 Creatine Monohydrate; Second Impact Syndrome00:40:44 Strength of Evidence Scale, Creatine00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources00:52:14 Sponsors: AG1 & David Protein00:54:57 Fish Oil, DHA, EPA00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index01:03:38 Vitamin B2 (Riboflavin), Vitamin B01:07:49 Riboflavin Dosages, Timing; Food Sources01:10:17 Choline01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep01:23:56 BCAAs Dosage, Whole Food Sources01:26:54 Magnesium01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources01:32:01 Blueberry Anthocyanins01:34:20 Anthocyanins Dosage; Food Sources01:36:09 Caffeine & Brain Injury Recovery01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures

  • How to Use & Interpret Blood Tests for High Performance

    How to Use & Interpret Blood Tests for High Performance

    · Perform with Dr. Andy Galpin

    In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance. I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performVitality Blueprint: https://vitalityblueprint.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/perform Timestamps00:00:00 Blood Testing, Albumin, MCV00:03:05 Sponsors: Eight Sleep & Vitality Blueprint00:05:55 Blood Testing for Performance00:09:24 Cons of Blood Work00:13:39 Pros of Blood Work00:19:30 Investigate: Blood Panels for General Health, CBC, CMP00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover00:32:08 Sponsors: Momentous & LMNT00:35:21 Albumin, Hydration, Inflammation00:38:50 Endurance Training, Iron00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B1200:50:52 Sodium, Potassium00:56:48 Energy & Fatigue, Blood Glucose01:02:39 Sponsors: AG1 & Renaissance Periodization01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine01:28:44 Context & Interpretation, Strength vs. Endurance01:34:13 Sleep Apnea, Hemoglobin, Endurance Training01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine01:46:18 ALT, AST, Athlete’s Paradox01:49:05 Optimal for What?, Context & Blood Markers01:56:35 Tool: Analytical, Diurnal & Biological Variability02:01:39 Patterns & Categories: Hydration, Inflammation02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures

  • Genetic Testing for Sports Performance

    Genetic Testing for Sports Performance

    · Perform with Dr. Andy Galpin

    In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects. I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics.If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results. Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performRhone: https://rhone.com/performMomentous: https://livemomentous.com/performContinuum: https://continuum.club/performAbsolute Rest: https://www.absoluterest.com/performRenaissance Periodization: https://rpstrength.com/perform Timestamps00:00:00 Genetics, Sports Genomics00:06:51 Genetic Testing & Human Performance00:11:21 Sponsors: AG1 & Rhone 00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations00:25:12 Myostatin Mutation; ACTN3 & ACE Genes00:32:42 Sponsor: Momentous & Continuum00:35:36 Investigate: Direct-to-Consumer Genetic Testing00:38:10 History of Sport Genomics, Candidate Genes00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing00:53:12 Sponsors: Absolute Rest & Renaissance Periodization00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes01:05:36 Traits & Gene Number; Height01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification01:18:19 Genetic Contribution to Traits, Variance01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes01:28:46 Intervene: Gene Doping, Gene Editing01:31:56 Personalized Training, Precision Nutrition01:34:29 Future of Sports Genomics & Ethics01:37:50 Genetics & Athletic Performance01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures

  • Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

    Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

    · Perform with Dr. Andy Galpin

    In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance.I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performVitality Blueprint: https://vitalityblueprint.com/performRenaissance Periodization: https://rpstrength.com/perform Timestamps00:00:00 Plateau, Peaking & Overtraining00:03:57 Sponsors: LMNT & AG100:07:26 “Stress is Stress,” Training & Inactivity00:11:13 3 Scenarios for Plateau, Peaking & Overtraining00:15:43 Physiological Passport, Personal Variation00:20:45 Data Collection & Personal Load00:23:54 Tool: Minimal Viable Solution & Tracking00:28:00 Sponsor: Eight Sleep & Momentous00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms00:46:46 Overcoming Plateau: Nutrition, Protein00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers01:10:40 Blood Biomarkers, Protein Status Markers01:17:45 Peaking (Tapering) & Performance01:27:04 Tool: Effectively Taper; Volume & Intensity01:33:38 Taper & Biomarkers, Testosterone01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability01:45:05 Speed, Team Sports, Skills, Endurance & Taper01:48:35 High-Performance Athletes & Tracking, Human Digital Twin01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures

  • How Lactate & Metabolism Influence Performance

    How Lactate & Metabolism Influence Performance

    · Perform with Dr. Andy Galpin

    In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule. I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance.I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue.This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performMomentous: https://livemomentous.com/performDavid Protein: https://davidprotein.com/performRenaissance Periodization: https://rpstrength.com/perform Continuum: https://www.continuum.club/performTimestamps00:00:00 Lactate00:04:21 History of Lactate Discovery 00:11:00 Sponsors: Momentous & David Protein00:13:58 Lactate vs. Lactic Acid00:17:00 L- vs D-Lactate, Gut Microbiome00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution00:22:43 3 Primary Roles of Lactate, Metabolism00:29:04 Glucose, Mitochondria & Lactate00:36:09 Metabolic Flexibility, Carbs vs. Fat00:40:25 Fat Metabolism00:44:07 Carbohydrate Metabolism, Lactate Shuttle00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers00:53:01 Sponsors: AG1 & Renaissance Periodization00:55:42 Alcohol, Fat, Hangover & Exercise01:02:54 Is More Lactate Better?, Lactate Supplementation01:08:50 Sponsor: Continuum01:10:21 Cause of Exercise Fatigue01:14:52 Investigate: Lactate Analyzers, Lactate Threshold01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold01:33:01 Interpret: Lactate Levels, Metabolic Flexibility01:36:12 Interpret: Lactate Threshold01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures

  • How to Enhance Performance With Better Sleep

    How to Enhance Performance With Better Sleep

    · Perform with Dr. Andy Galpin

    In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach. Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performAbsolute Rest: https://www.absoluterest.com/performMomentous: https://livemomentous.com/performEight Sleep: https://eightsleep.com/performTimestamps00:00:00 Sleep Performance00:08:16 Sponsors: AG1 & LMNT00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep00:15:49 Emerging Research & Sleep Performance00:20:51 Sleep Duration, Sleep Banking, Sleep Extension00:28:29 Tool: Sleep Extension to Improve Athletic Performance00:35:21 Sponsors: Absolute Rest & Momentous00:38:23 Injury Recovery; Tool: Sleep Banking00:45:38 Athlete’s Sleep Paradox00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure00:57:24 Sponsor: Eight Sleep00:58:46 Sleep Quality, Sleep Disorders in Athletes01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia01:28:56 Interpret: Sleep Duration, Sleep Quality01:36:08 Intervention: Sleep Education, Sleep Opportunity01:42:09 Intervention: Improve Sleep Quality & Timing01:52:38 Tool: Resolve Snoring01:55:58 Sleep Timing, Using Sleep for Performance Enhancement02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures

  • Build Muscle Size, Strength & Power With Science-Backed Programs

    Build Muscle Size, Strength & Power With Science-Backed Programs

    · Perform with Dr. Andy Galpin

    In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performRhone: https://www.rhone.com/performContinuum: https://www.continuum.club/performRenaissance Periodization: https://rpstrength.com/pages/performMomentous: https://livemomentous.com/performMaui Nui Venison: https://mauinuivenison.com/perform Timestamps00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power00:08:09 Importance of Skeletal Muscle 00:10:45 Sponsors: Rhone & Continuum00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals00:22:23 Programs Overview; Progressive Overload, Balance00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous00:36:47 Tool: Hypertrophy Program, Autoregulation00:43:28 Program Specifics, ABAB Plan00:50:25 Hypertrophy Program Results00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart01:03:21 Sponsor: AG1 & Maui Nui01:06:09 Block Periodization01:11:27 Accumulation Phase01:19:39 Dynamic Warm-Up & Acceleration Development01:24:49 Speed & Power Development01:31:52 Day 1 & Weekly Progression01:37:48 Transmutation Phase01:45:20 Realization Phase, Overspeed01:53:24 Program Concepts & Modifications02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures

  • How to Improve Your VO2 Max & Build Endurance

    How to Improve Your VO2 Max & Build Endurance

    · Perform with Dr. Andy Galpin

    In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/performTimestamps00:00:00 Protocols to Improve VO2 Max00:03:08 Sponsors: LMNT & Vitality Blueprint00:06:28 Improve VO2 Max, First Principles00:10:43 Training Program Framework for Improving VO2 Max00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program00:25:34 Sponsors: Eight Sleep & Momentous00:28:38 Metamorphosis Program: Easy Days00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-400:42:25 Week 5; Easy & Moderate Days; Repeats00:47:25 Higher-Intensity Days, Power Intervals00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test00:55:16 Sponsor: AG100:56:47 Tool: First Marathon Training Program, Faster in 5001:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases01:04:36 Phase 1, Day 1 01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators01:15:21 Phase 2 & Increasing Endurance Training; Peak Week01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer and Disclosures

  • Why Muscle Matters & How to Build It

    Why Muscle Matters & How to Build It

    · Perform with Dr. Andy Galpin

    In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels.I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention.I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity.Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform Absolute Rest: https://www.absoluterest.com/performMomentous: https://livemomentous.com/performDavid: https://davidprotein.com/perform Maui Nui Venison: https://mauinuivenison.com/perform Timestamps00:00:00 Skeletal Muscle00:04:06 Sponsors: Absolute Rest & Momentous00:07:20 Quantity & Quality; Organ System; Health & Performance00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei & Adaptability00:26:27 Muscle Fiber Types, Variable Muscle Functions00:32:24 Fiber Type & Lifestyle Factors00:34:54 Sponsors: David Protein & AG100:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)00:56:21 FFMI, Elite Athletes, Muscle Mass01:00:59 Muscle Asymmetry; Too Much Muscle Possible?01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule01:15:27 Sponsors: Maui Nui & Renaissance Periodization01:17:51 Investigate: Muscle Quality & 4 Movement Principles01:23:34 Muscle Quality & 3 Performance Principles01:26:42 Interpret: Muscle Speed, Age01:32:45 Muscle Power, Vertical Jump, Broad Jump01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength01:44:05 Increasing Strength, Improve Health & Longevity01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures

  • How & Why to Strengthen Your Heart & Cardiovascular Fitness

    How & Why to Strengthen Your Heart & Cardiovascular Fitness

    · Perform with Dr. Andy Galpin

    In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Rhone: https://rhone.com/perform Momentous: https://www.livemomentous.com/performLMNT: https://drinklmnt.com/perform Timestamps00:00:00 Heart00:02:48 Sponsors: Vitality Blueprint & Rhone00:06:20 Muscle Types00:08:47 VO2 max, Health & Mortality00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:24:16 Sponsor: AG100:25:47 Disease, Health & Mortality00:28:55 Cardiac Muscle & Heart00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:42:46 Pacemakers & Heart Rate, Vagus Nerve00:49:28 Why Doesn’t the Heart Get Sore?00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:58:14 Heart Rate Variability01:01:34 Sponsors: Momentous & LMNT01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:12:30 Respiratory Rate & Stress01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges01:22:09 Tool: Interpretation: VO2 Max & Ranges01:29:38 Athletes & Highest VO2 Max Scores01:34:46 Elite Athletes & Context for VO2 Max Scores01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & Disclosures

  • Welcome to Perform with Dr. Andy Galpin

    Welcome to Perform with Dr. Andy Galpin

    · Perform with Dr. Andy Galpin

    This is Perform with Dr. Andy Galpin. 

    I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton.
    With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific research and simple solutions.

    The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.           
                           
    In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.  

    I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance.

    While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like an athlete. 

    Stay tuned for Season 1, launching in Summer 2024.