Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

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 sponsors 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 Timestamps 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 Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices