Perform with Dr. Andy Galpin

In this episode, I sit down with Dr. Sam Harris to discuss how attention, mindfulness, and clear thinking shape performance. We start by separating intelligence from wisdom, then look at how modern technology is rewiring our attentional capacity — including which tools enhance cognition and which compete with it. Sam walks through three approaches to working with the mind: training concentration, practicing mindfulness, and using cognitive reframing. We also get into how to receive criticism without ego, why institutions and the Scientific Process still matter in an era of independent media, and what AI means  for our future. This episode is for anyone who wants to think more clearly, feel less hijacked by their own thoughts, and build a more durable relationship to attention. Show notes: https://performpodcast.com/episodes/sam-harris-how-to-think-clearly-in-age-of-distraction Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Introduction & Sam Harris (00:02:30) Intelligence, Smartness & Wisdom (00:16:13) Outsourcing Cognition: AI as Tool vs. Competitor (00:21:19) The Death of Boredom & the Inner Voice (00:30:07) Mindfulness & Three Paths to Mental Freedom (00:42:20) Overcoming Resistance to Meditation (01:01:25) Psychedelics vs. Meditation (01:09:01) Emotion, Reason & Handling Criticism (01:28:06) Process, Expertise & the Scientific Crisis (01:50:44) Restoring Trust in Institutions (02:02:29) Consciousness, AI & the Hard Problem (02:16:18) Uploading, Teleportation & the Revenge of the Humanities (02:25:14) Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I cover "athlete's heart" — the paradox where the same cardiovascular adaptations that make endurance athletes exceptional can also mimic, and sometimes mask, real risk. I trace the history of what’s now known as exercise-induced cardiovascular remodeling (EICR), and walk through what's actually happening structurally, functionally, and electrically in a trained heart. I separate adaptive changes like left ventricular dilation and increased stroke volume from genuinely concerning issues such as hypertrophic cardiomyopathy, atrial fibrillation, coronary calcification, and myocardial fibrosis. I also answer the question, "is too much exercise bad for the heart?" This episode is for endurance athletes, lifters, coaches, along with anyone who might have a family history of heart disease. Show notes: https://www.performpodcast.com/episodes/athletes-heart-intense-exercise-heart-damage Sponsors Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Introduction & the Athlete's Heart Paradox (00:07:11) History of Athlete's Heart (00:09:24) Heart Anatomy & Physiology Primer (00:28:03) What Goes Wrong: Heart Attacks & Arrhythmias (00:32:54) Genetic Causes: WPW, LDS & Hypertrophic Cardiomyopathy (00:39:59) Exercise-Induced Cardiovascular Remodeling (EICR) (00:53:12) Endurance vs. Strength Training Adaptations (01:08:00) When Exercise Goes Too Far: AFib, Calcification & Fibrosis (01:27:06) Screening, Testing & Interventions (01:37:37) Summary Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I sit down with Ken Rideout — author, elite masters marathoner, and one of the most compelling people I've ever had on the show — to discuss his journey from a difficult childhood and decade-long opioid addiction to becoming the Masters (50+) Marathon World Champion and winning the Gobi March, a 155-mile self-supported stage race across the Gobi Desert in Mongolia. Ken shares how running became his path to sobriety and why he finds peace in suffering rather than comfort. We cover his "clean vs. dirty fuel" framework for motivation, the mental tactics he uses mid-race to avoid quitting, his approach to pacing and fueling for marathons, and how his training philosophy evolved once he brought in a coach. We also discuss raising competitive kids, the value of discipline as freedom, and what he'd tell anyone who doesn't know where to start. This episode is for anyone who has ever felt like they've wasted time or lost their way and needs proof that it's not too late. Sponsors Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Ken Rideout (00:02:15) Book Tease and Tears (00:03:27) Gobi March Race (00:38:23) Relief After Winning (00:40:29) Why Choose Suffering (00:47:30) Drugs Versus Discipline (01:01:10) Quitting And Redemption (01:05:00) Malibu Half Turnaround (01:09:29) Racing Tactics Mindset (01:16:03) Train Fear Compete Fire (01:17:58) Clean Versus Dirty Fuel (01:24:00) Health First Baby Steps (01:27:09) Morning Routine And Discipline (01:32:48) From Sports To Running (01:35:31) Triathlon Lessons And Kona (01:38:16) The Mental Grind Of Suffering (01:40:31) Try Harder Mindset (01:49:06) Comfort With Discomfort (01:52:48) Parenting Toughness And Losing (01:56:41) Setbacks Into Strength (01:58:20) Money Doesn't Fix You (02:00:09) Family Pride And Purpose (02:00:47) Coaching With Edge (02:06:57) Ask For Help (02:09:52) Romanticizing The Suffering (02:15:55) Grit Beats Talent (02:19:38) No Roadmap Just Effort (02:23:54) Marathon Progress And Coaching (02:28:01) First Marathon Fueling Plan (02:31:28) Service First Content (02:32:25) Wrap Up Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the stakes are highest. A professor for over 25 years and a highly published scientist, We discuss Alex Honnold's recent skyscraper climb and unpack what's really happening psychologically at the absolute edge of human performance, including why the "he just doesn't feel fear" narrative is both academically wrong and deeply unfair to what Honnold has actually built. From there, we draw on Lenny's work with major league baseball players, UFC fighters, big wave surfers, and extreme athletes of all kinds to go deep on confidence versus belief, why the positive/negative self-talk distinction is the wrong frame entirely, how psychological distancing changes your internal dialogue, and what visualization actually requires to transfer under pressure. Lenny also walks through his 3-2-1 reflection tool, the critical difference between emotional control and emotional regulation, what the best coaches do in high-stakes moments, and how biofeedback gives athletes a real physiological window into their own regulation. This episode is for athletes, coaches, and anyone navigating high-pressure moments in daily life — you don't have to be jumping out of helicopters or riding hundred-foot waves for this to apply to you. Sponsors Momentous: https://livemomentous.com/perform Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) Show Intro (00:00:48) Alex Honnold Mindset (00:02:18) Risk And Confidence (00:06:45) Extreme Athletes Trainability (00:11:12) Wipeout Planning (00:13:54) Visualization Basics (00:15:53) Phelps Coping Visualization (00:19:46) Visualization Best Practices (00:24:09) Visualization Beyond Sport (00:26:35) Sleep Stories Unhooking (00:32:47) Balancing Failure Imagery (00:37:33) Self Talk Framework (00:40:37) Coach Yourself With You (00:41:04) Borrow a Trusted Voice (00:42:46) Nicknames and Second Person (00:45:34) Research and Best Timing (00:48:41) Rethinking Discomfort (00:53:19) Confidence Versus Belief (00:57:14) Build Robust Confidence (01:01:14) Tools to Grow Belief (01:08:34) Overconfidence and Honesty (01:10:52) Resilience Mental Toughness (01:13:47) Emotional Regulation Skills (01:16:11) Label Emotions and Purpose (01:17:12) Labeling Emotions Fast (01:18:06) Next Play Mindset (01:18:28) Co Regulati

In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between "abs" and "core," covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my "look, feel, and perform" framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance. Show notes: https://www.performpodcast.com/episodes/core-strength Join newsletter: https://www.performpodcast.com/newsletters Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Timestamps (00:00:00) Core Training Myths (00:04:22) Why We Train Abs Wrong (00:07:27) Abs vs Core Explained (00:11:17) Look Feel Perform Goals (00:15:04) How Core Muscles Work (00:20:26) Stability and Anti Movement (00:24:00) Do Abs Need Daily Training (00:29:12) Spinal Safety and Crunches (00:33:08) Testing Core Strength (00:41:42) Interpreting Test Results (00:47:02) Choosing Core Exercises (00:50:18) Isolation vs compound core (00:52:31) Contraction intensity rules (00:53:23) Size principle explained (00:56:16) Loading the core safely (01:00:14) Core moves by pattern (01:06:35) Program by muscle groups (01:08:01) Abs for aesthetics (01:15:47) Aesthetic programming split (01:18:49) Core for performance (01:21:15) Core for back health (01:24:17) Sample week template (01:29:22) Five step progression (01:35:54) Exercise order priorities (01:36:56) Rapid fire Q and belts (01:42:35) Final wrap and support Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience and adaptability. This episode goes beyond basic stress management techniques to explore how to fine-tune your nervous system, become more stress tolerant, and use your personal data to know exactly when and how to intervene.Using the three I’s framework — Investigate, Interpret and Intervene — I explain how to assess key physiological markers such as heart rate variability (HRV), respiratory rate and CO₂ tolerance. I also discuss a range of tools and strategies, ranging from free to clinical-grade, that can shift your nervous system acutely (like cold exposure or visual resets) and chronically (such as structured breathwork or exercise).This episode is for anyone looking to actively train their brain and body to improve resilience, adaptability and peak performance.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performDavid: https://davidprotein.com/performLMNT: https://drinklmnt.com/performMomentous: https://www.livemomentous.com/performEight Sleep: https://www.eightsleep.com/performTimestamps00:00:00 Controlling Your Nervous System00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System00:09:46 Sponsors: AG1 Cold Water Immersion01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators01:28:09 Chronic Actions, Desensitization, Tim

In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.Read the episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performTimestamps00:00:00 Jill Miller00:01:13 Yoga, Physical Recovery00:03:23 Foam Rolling, Self-Myofascial Release (SMR) Massage, Scar Tissue, Pain Management00:24:08 Pain Management Lumbar Hammock01:02:14 Sponsor: David01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness01:30:10 Tool: Parasympathetic Practices & The Five P’s01:38:14 Pelvic Floor, Rib Fl

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 Alpha-lactalbumin00:59:10 Meal Size, Digestibility, Calorie Threshold Long-Term Fat Loss01:06:00 Sponsor: AG101:07:25 Carbohydrates, Super-Starch, Performance 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, Thermo

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 Kids Sleep00:24:22 Sleep Differences Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep00:38:42 Multiphasic Sleep, Chronotype, Shift Work 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 Tapi

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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://livemomentous.com/perform Timestamps00:00:00 Kids 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 & Kids

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 Maintaining Energy Budget00:13:42 Sponsors: David Protein Calories In, Calories Out00:22:18 Exercise Overtraining, Relative Energy Deficiency Syndrome (REDs)00:57:37 Metabolism “Slowing Down”, Age or Sex Differences?01:04:22 Metabolism Clinical Equations Genetic Testing01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity01

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 Schedule Adaptation00:20:36 UFC Fighters, Compliance Fat Loss 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

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 Bone Mineral Density (BMD)00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts Poor Sleep 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

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 vs Men Lockout Strength00:57:19 Glute Anatomy01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds01:13:08 Tool: 4 Exercise Categories 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, Funct

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 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 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 Methylation, Homocysteine, B Vitamins01:35:30 Cognitive Function & Creatine Benef

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 Lab Tests, Wearables, Prediction Equation00:42:29 Sponsors: LMNT, Parker University00:45:18 Investigate: NEAT 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 NEAT, EAT01:43:05 RMR: Sleep, Body Weight, Metabolic Dy

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 Second Impact Syndrome00:40:44 Strength of Evidence Scale, Creatine00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources00:52:14 Sponsors: AG1 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 Magnesi

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 Bodybuilding, Protein Turnover00:32:08 Sponsors: Momentous 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 Paradox0

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 Variation, Polymorphisms, SNPs ACTN3 Gene Editing00:53:12 Sponsors: Absolute Rest ACTN3 Height01:11:14 Traits Athletic Talent Identification01:18:19 Genetic Contribution to Traits, Variance01:21:37 Likelihood Ethnic Background & Genes01:28:46 Intervene: Gene Doping, Gene Editing01:31:56 Personalized Training, Precision Nutrition01:34:29 Future of Sports Genomics

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 Volume & Intensity01:33:38 Taper & Biomarkers, Testosterone01:36:34

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, Fatig

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 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 & Timi

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 Muscle Strength vs. Size vs. Power00:08:09 Importance of Skeletal Muscle 00:10:45 Sponsors: Rhone 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

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 Weeks 1-400:42:25 Week 5; Easy 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 Peak Week01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media<a href="https://performpodcast.com/discl

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 Organ System; Health Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei 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

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 Principl

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. Learn more about your ad choices. Visit megaphone.fm/adchoices