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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
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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
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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
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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
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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
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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
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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
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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
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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
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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
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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.
