14 avsnitt • Längd: 120 min • Oregelbundet
This is Perform with Dr. Andy Galpin.
I’m Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University.
With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between.
I’ll use a format that I call the ”3 I’s.” For every topic, we’ll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we’ll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn 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 one.
The podcast Perform with Dr. Andy Galpin is created by Scicomm Media. The podcast and the artwork on this page are embedded on this page using the public podcast feed (RSS).
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.
AG1: https://drinkag1.com/perform
Momentous: https://www.livemomentous.com/perform
Parker University: https://parkerseminars.com
David Protein: https://davidprotein.com/perform
00:00:00 Bret Contreras
00:02:10 Women vs Men Training Goals, Glutes
00:11:51 Glute Development & Women, Training Goals
00:18:51 Sponsor: Momentous
00:20:30 Booty by Bret, Glutes
00:28:10 Hip Thrust Exercise Development, Skorcher
00:38:22 Hip Thrust Popularization, Bench Press Evolution
00:47:03 Sponsor: Parker University
00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength
00:57:19 Glute Anatomy
01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds
01:13:08 Tool: 4 Exercise Categories & Variation; Recovery
01:20:51 Sponsor: AG1
01:22:32 Rotating Focus, Periodization, StrongLifting Program
01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor
01:40:31 Tool: Rule of Thirds
01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort
01:51:52 Sponsor: David Protein
01:53:18 Common Training Mistakes
01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length
02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise
02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles
02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings
02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion
02:55:18 Pivoting with New Research, Changing Training Program
03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back
03:09:55 Personalized Goals & Rule of Thirds, Modifications
03:15:12 Training Glutes Without Legs
03:21:08 Recap, Bret’s Projects & Links
03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
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.
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Momentous: https://livemomentous.com/huberman
00:00:00 Tommy Wood
00:02:31 Cognitive Performance & Brain Health, Structure & Function
00:08:12 Brain Function & Stimulus, Brain Volume
00:12:13 Improve Cognitive Function, Skill Development
00:15:22 Sponsor: AG1
00:17:03 Skills, Near- vs Far-Transfer
00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status
00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty
00:35:00 Task-Switching, Kids vs Adults
00:41:20 Sponsor: LMNT
00:42:42 Brain Training?, Virtual Reality
00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC
00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep
01:00:55 Brain Fog, Subjective Cognitive Decline
01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog
01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration
01:13:33 Sponsor: Renaissance Periodization
01:14:38 Vision Assessment, Tool: Vision Training
01:21:54 Vitamin A, Antioxidants, Supplement Use
01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins
01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics
01:39:50 Creatine & Short-Term Energy, Lactate
01:45:45 Sponsor: Momentous
01:47:12 What is a Concussion?, Egg Analogy
01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones
01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria
02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology
02:08:58 Calcium Supplementation?, Vitamin D, Magnesium
02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors
02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job
02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature
02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training
02:35:50 Tool: Designing Exercise Protocol for Brain Health
02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism
02:44:49 White Matter, Exercise, Energetic Processes
02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging
02:55:40 Recap; Tommy’s Projects & Links
03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
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.
AG1: https://drinkag1.com/perform
Momentous: https://livemomentous.com/huberman
LMNT: https://drinklmnt.com/perform
Parker University: https://parkerseminars.com
00:00:00 Boost Your Metabolism
00:04:08 Fat Loss, Long-Term Metabolic Health
00:08:27 Speed Up Metabolism?, Driving Analogy
00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)
00:14:37 4 Components of TDEE
00:19:07 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 Proteins
00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)
00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation
00:42:29 Sponsors: LMNT, Parker University
00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors
00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table
00:54:17 Intervene: TDEE Acute vs Chronic Factors
00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC
01:06:09 NEAT, Standing & Treadmill Desks, Walks
01:09:20 TEF, Calories, Tool: Increase Protein Proportion
01:13:48 Sponsor: AG1
01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature
01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants
01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps
01:35:49 Does Age Impact Metabolism?, Muscle Mass
01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT
01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction
01:49:29 RMR: Fish Oil; Muscle Mass
01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More
01:57:53 Losing Weight & Effect on TDEE, Plateaus
02:00:35 Summary, Tool: Combining Approaches
02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter
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.
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Continuum: https://continuum.club/perform
Momentous: https://livemomentous.com/perform
Maui Nui Venison: https://mauinuivenison.com/perform
David Protein: https://davidprotein.com/perform
00:00:00 Brain Health & Injury
00:03:58 Sponsors: LMNT & Continuum
00:07:08 Nutrition & Supplements for Brain Injury
00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:16:01 Brain Injury Pathophysiology
00:21:08 Burst Capillaries, Initial TBI Response
00:28:55 Delayed TBI Response, Neuroinflammation
00:33:11 Sponsors: Momentous & Maui Nui
00:35:44 Creatine Monohydrate; Second Impact Syndrome
00:40:44 Strength of Evidence Scale, Creatine
00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:52:14 Sponsors: AG1 & David Protein
00:54:57 Fish Oil, DHA, EPA
00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:03:38 Vitamin B2 (Riboflavin), Vitamin B
01:07:49 Riboflavin Dosages, Timing; Food Sources
01:10:17 Choline
01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep
01:23:56 BCAAs Dosage, Whole Food Sources
01:26:54 Magnesium
01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:32:01 Blueberry Anthocyanins
01:34:20 Anthocyanins Dosage; Food Sources
01:36:09 Caffeine & Brain Injury Recovery
01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements
01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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.
AG1: https://drinkag1.com/perform
Eight Sleep: https://eightsleep.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Momentous: https://livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
Renaissance Periodization: https://rpstrength.com/perform
00:00:00 Blood Testing, Albumin, MCV
00:03:05 Sponsors: Eight Sleep & Vitality Blueprint
00:05:55 Blood Testing for Performance
00:09:24 Cons of Blood Work
00:13:39 Pros of Blood Work
00:19:30 Investigate: Blood Panels for General Health, CBC, CMP
00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover
00:32:08 Sponsors: Momentous & LMNT
00:35:21 Albumin, Hydration, Inflammation
00:38:50 Endurance Training, Iron
00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12
00:50:52 Sodium, Potassium
00:56:48 Energy & Fatigue, Blood Glucose
01:02:39 Sponsors: AG1 & Renaissance Periodization
01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration
01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone
01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine
01:28:44 Context & Interpretation, Strength vs. Endurance
01:34:13 Sleep Apnea, Hemoglobin, Endurance Training
01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine
01:46:18 ALT, AST, Athlete’s Paradox
01:49:05 Optimal for What?, Context & Blood Markers
01:56:35 Tool: Analytical, Diurnal & Biological Variability
02:01:39 Patterns & Categories: Hydration, Inflammation
02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions
02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
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.
AG1: https://drinkag1.com/perform
Rhone: https://rhone.com/perform
Momentous: https://livemomentous.com/perform
Continuum: https://continuum.club/perform
Absolute Rest: https://www.absoluterest.com/perform
Renaissance Periodization: https://rpstrength.com/perform
00:00:00 Genetics, Sports Genomics
00:06:51 Genetic Testing & Human Performance
00:11:21 Sponsors: AG1 & Rhone
00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport
00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations
00:25:12 Myostatin Mutation; ACTN3 & ACE Genes
00:32:42 Sponsor: Momentous & Continuum
00:35:36 Investigate: Direct-to-Consumer Genetic Testing
00:38:10 History of Sport Genomics, Candidate Genes
00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing
00:53:12 Sponsors: Absolute Rest & Renaissance Periodization
00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes
01:05:36 Traits & Gene Number; Height
01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification
01:18:19 Genetic Contribution to Traits, Variance
01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes
01:28:46 Intervene: Gene Doping, Gene Editing
01:31:56 Personalized Training, Precision Nutrition
01:34:29 Future of Sports Genomics & Ethics
01:37:50 Genetics & Athletic Performance
01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
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.
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Eight Sleep: https://eightsleep.com/perform
Momentous: https://livemomentous.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Renaissance Periodization: https://rpstrength.com/perform
00:00:00 Plateau, Peaking & Overtraining
00:03:57 Sponsors: LMNT & AG1
00:07:26 “Stress is Stress,” Training & Inactivity
00:11:13 3 Scenarios for Plateau, Peaking & Overtraining
00:15:43 Physiological Passport, Personal Variation
00:20:45 Data Collection & Personal Load
00:23:54 Tool: Minimal Viable Solution & Tracking
00:28:00 Sponsor: Eight Sleep & Momentous
00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains
00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms
00:46:46 Overcoming Plateau: Nutrition, Protein
00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)
00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching
01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers
01:10:40 Blood Biomarkers, Protein Status Markers
01:17:45 Peaking (Tapering) & Performance
01:27:04 Tool: Effectively Taper; Volume & Intensity
01:33:38 Taper & Biomarkers, Testosterone
01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability
01:45:05 Speed, Team Sports, Skills, Endurance & Taper
01:48:35 High-Performance Athletes & Tracking, Human Digital Twin
01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate
02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates
02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
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.
AG1: https://drinkag1.com/perform
Momentous: https://livemomentous.com/perform
David Protein: https://davidprotein.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Continuum: https://www.continuum.club/perform
00:00:00 Lactate
00:04:21 History of Lactate Discovery
00:11:00 Sponsors: Momentous & David Protein
00:13:58 Lactate vs. Lactic Acid
00:17:00 L- vs D-Lactate, Gut Microbiome
00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution
00:22:43 3 Primary Roles of Lactate, Metabolism
00:29:04 Glucose, Mitochondria & Lactate
00:36:09 Metabolic Flexibility, Carbs vs. Fat
00:40:25 Fat Metabolism
00:44:07 Carbohydrate Metabolism, Lactate Shuttle
00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers
00:53:01 Sponsors: AG1 & Renaissance Periodization
00:55:42 Alcohol, Fat, Hangover & Exercise
01:02:54 Is More Lactate Better?, Lactate Supplementation
01:08:50 Sponsor: Continuum
01:10:21 Cause of Exercise Fatigue
01:14:52 Investigate: Lactate Analyzers, Lactate Threshold
01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training
01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold
01:33:01 Interpret: Lactate Levels, Metabolic Flexibility
01:36:12 Interpret: Lactate Threshold
01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue
01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
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.
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Absolute Rest: https://www.absoluterest.com/perform
Momentous: https://livemomentous.com/perform
Eight Sleep: https://eightsleep.com/perform
00:00:00 Sleep Performance
00:08:16 Sponsors: AG1 & LMNT
00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep
00:15:49 Emerging Research & Sleep Performance
00:20:51 Sleep Duration, Sleep Banking, Sleep Extension
00:28:29 Tool: Sleep Extension to Improve Athletic Performance
00:35:21 Sponsors: Absolute Rest & Momentous
00:38:23 Injury Recovery; Tool: Sleep Banking
00:45:38 Athlete’s Sleep Paradox
00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure
00:57:24 Sponsor: Eight Sleep
00:58:46 Sleep Quality, Sleep Disorders in Athletes
01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing
01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders
01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia
01:28:56 Interpret: Sleep Duration, Sleep Quality
01:36:08 Intervention: Sleep Education, Sleep Opportunity
01:42:09 Intervention: Improve Sleep Quality & Timing
01:52:38 Tool: Resolve Snoring
01:55:58 Sleep Timing, Using Sleep for Performance Enhancement
02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
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.
AG1: https://drinkag1.com/perform
Rhone: https://www.rhone.com/perform
Continuum: https://www.continuum.club/perform
Renaissance Periodization: https://rpstrength.com/pages/perform
Momentous: https://livemomentous.com/perform
Maui Nui Venison: https://mauinuivenison.com/perform
00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power
00:08:09 Importance of Skeletal Muscle
00:10:45 Sponsors: Rhone & Continuum
00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity
00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals
00:22:23 Programs Overview; Progressive Overload, Balance
00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview
00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous
00:36:47 Tool: Hypertrophy Program, Autoregulation
00:43:28 Program Specifics, ABAB Plan
00:50:25 Hypertrophy Program Results
00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart
01:03:21 Sponsor: AG1 & Maui Nui
01:06:09 Block Periodization
01:11:27 Accumulation Phase
01:19:39 Dynamic Warm-Up & Acceleration Development
01:24:49 Speed & Power Development
01:31:52 Day 1 & Weekly Progression
01:37:48 Transmutation Phase
01:45:20 Realization Phase, Overspeed
01:53:24 Program Concepts & Modifications
02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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.
AG1: 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/perform
00:00:00 Protocols to Improve VO2 Max
00:03:08 Sponsors: LMNT & Vitality Blueprint
00:06:28 Improve VO2 Max, First Principles
00:10:43 Training Program Framework for Improving VO2 Max
00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program
00:25:34 Sponsors: Eight Sleep & Momentous
00:28:38 Metamorphosis Program: Easy Days
00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4
00:42:25 Week 5; Easy & Moderate Days; Repeats
00:47:25 Higher-Intensity Days, Power Intervals
00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test
00:55:16 Sponsor: AG1
00:56:47 Tool: First Marathon Training Program, Faster in 50
01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases
01:04:36 Phase 1, Day 1
01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators
01:15:21 Phase 2 & Increasing Endurance Training; Peak Week
01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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.
AG1: https://drinkag1.com/perform
Absolute Rest: https://www.absoluterest.com/perform
Momentous: https://livemomentous.com/perform
David: https://davidprotein.com/perform
Maui Nui Venison: https://mauinuivenison.com/perform
00:00:00 Skeletal Muscle
00:04:06 Sponsors: Absolute Rest & Momentous
00:07:20 Quantity & Quality; Organ System; Health & Performance
00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types
00:15:46 What is Muscle?, Muscle Fibers, Tendon
00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
00:24:03 Myonuclei & Adaptability
00:26:27 Muscle Fiber Types, Variable Muscle Functions
00:32:24 Fiber Type & Lifestyle Factors
00:34:54 Sponsors: David Protein & AG1
00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
00:56:21 FFMI, Elite Athletes, Muscle Mass
01:00:59 Muscle Asymmetry; Too Much Muscle Possible?
01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles
01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule
01:15:27 Sponsors: Maui Nui & Renaissance Periodization
01:17:51 Investigate: Muscle Quality & 4 Movement Principles
01:23:34 Muscle Quality & 3 Performance Principles
01:26:42 Interpret: Muscle Speed, Age
01:32:45 Muscle Power, Vertical Jump, Broad Jump
01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
01:44:05 Increasing Strength, Improve Health & Longevity
01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule
01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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.
AG1: https://drinkag1.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Rhone: https://rhone.com/perform
Momentous: https://www.livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
00:00:00 Heart
00:02:48 Sponsors: Vitality Blueprint & Rhone
00:06:20 Muscle Types
00:08:47 VO2 max, Health & Mortality
00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality
00:24:16 Sponsor: AG1
00:25:47 Disease, Health & Mortality
00:28:55 Cardiac Muscle & Heart
00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages
00:42:46 Pacemakers & Heart Rate, Vagus Nerve
00:49:28 Why Doesn’t the Heart Get Sore?
00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output
00:58:14 Heart Rate Variability
01:01:34 Sponsors: Momentous & LMNT
01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate
01:12:30 Respiratory Rate & Stress
01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max
01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges
01:22:09 Tool: Interpretation: VO2 Max & Ranges
01:29:38 Athletes & Highest VO2 Max Scores
01:34:46 Elite Athletes & Context for VO2 Max Scores
01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle
01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency
01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
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.
En liten tjänst av I'm With Friends. Finns även på engelska.