Perform with Dr. Andy Galpin

In this episode, I answer your questions in the first-ever open Q&A on Perform, working through the five themes that came up most. I start with how I think about training for longevity—why being well-rounded and resilient matters more than chasing any single marker like grip strength or VO2 max. From there, I break down the basics of training for muscle, strength, and fat loss, including the simple rules I use for each: the 72-hour rule for hypertrophy, the 3-to-5 rule for strength, and the 5-4-3-2-1 rule for fat loss. I then walk through my exact process for program design, what "functional" training really means, and where AI is actually useful—and where it falls short—for your health and performance. This one is for anyone who wants a clear, practical foundation for building their own training.

Sponsors

Momentous: https://livemomentous.com/galpin

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

Chapters

(00:00:00) Introduction: The First-Ever Perform Q&A

(00:02:48) Training for Longevity & Resilience

(00:05:52) Grip Strength & VO2 Max: Proxies vs. Real Targets

(00:12:51) Muscle vs. Strength vs. Fat Loss

(00:14:10) Building Muscle: Mechanical Tension & the 72-Hour Rule

(00:19:54) Progressive Overload

(00:22:39) Training Strength as a Skill

(00:26:45) The 3-to-5 Rule for Strength & Power

(00:30:10) Fat Loss & the 5-4-3-2-1 Rule

(00:36:48) Program Design: The Modifiable Variables

(00:38:07) Frequency, Exercise Choice & Order

(00:45:24) Intensity, Volume & Rest Intervals

(00:48:52) Predicting Problems in Your Program

(00:50:24) Functional Training & Movement Quality

(00:59:12) Stretching, Flexibility & Lengthened Partials

(01:03:26) AI in Health & Performance

(01:09:10) Recap & Closing Thoughts

Disclaimer & Disclosures

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In this episode, I sit down with Dr. Mike Roberts, Professor in the School of Kinesiology at Auburn University, and one of the most respected muscle physiologists, to explain how muscle actually grows. Mike shares that mechanical tension—not hormones, metabolic byproducts, or muscle damage—is the primary driver of hypertrophy. We cover why testosterone and androgen receptors don't necessarily predict muscle growth, what separates high responders from low responders, and how these “low responders” should train to best get results. We also work through training volume, load versus reps, lengthened partials, aging and anabolic resistance, and the interference effect between strength and endurance training. If you want to understand the real science of building muscle, this conversation is for you.

Sponsors

Momentous: https://livemomentous.com/galpin

LMNT: https://drinklmnt.com/perform

Trumed: https://truemed.com/perform

Chapters

(00:00:00) Introduction

(00:03:15) How Muscle Grows

(00:17:39) What Drives Growth: Tension, Stress & Damage

(00:24:08) Responders vs. Non-Responders

(00:29:54) Hormones, Receptors & Genetics

(00:48:01) Cell Signaling, mTOR & Myostatin

(00:56:32) Can Some People Not Grow Muscle?

(01:01:34) Training Volume for Hypertrophy

(01:08:34) Loads, Reps & Stretch Under Load

(01:17:13) Range of Motion, Partials & Hyperplasia

(01:31:31) Injury, Unloading & Muscle Banking

(01:39:32) Muscle Memory: Detraining & Retraining

(01:47:42) Aging, Menopause & Anabolic Resistance

(02:01:21) Concurrent Training & the Interference Effect

(02:08:54) How to Combine Strength & Cardio

(02:24:03) Strength Training & Mitochondria

(02:25:21) Closing Thoughts

Disclaimer & Disclosures

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In this episode, I tackle muscle asymmetries and imbalances — when the differences between your two sides help you, when they hurt you, and what to actually do about them. I move past the popular "10% rule" and walk through my three I's framework: how to investigate asymmetries across morphology (muscle size and shape), quality (fat infiltration inside the muscle), and functionality (strength, power, and movement); how to interpret the data using context rather than blanket numbers; and how to intervene with a practical five-step correction program built around unilateral training and plyometrics. I cover testing tools from tape measures to MRI, the research on grip-strength asymmetry and aging, and why lower-body asymmetries warrant more attention than upper-body ones. This is for athletes, coaches, and anyone who moves and wants to reduce injury risk or perform at their best.

Sponsors

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Timestamps

(00:00:00) Introduction

(00:02:30) The Three Types: Morphology, Quality, Function

(00:09:09) Laterality: Skill vs. Force Dominance

(00:13:21) Why Asymmetries Develop

(00:19:47) The Bilateral Force Deficit

(00:24:43) Investigate: How to Measure Asymmetries

(00:29:27) Morphology: Tape Measures to MRI

(00:30:41) Tissue Quality & Fat Infiltration

(00:36:21) Functionality: The Unlimited Field of Tests

(00:42:30) Interpret: When Do Asymmetries Matter?

(00:43:25) Muscle Size: Is the Asymmetry Even Real?

(00:51:02) Push vs. Pull & the Limb-Length Myth

(00:58:44) Movement Screens & the FMS

(01:01:30) Strength, Power & Injury Risk

(01:04:25) Grip Strength Asymmetry & Aging

(01:09:46) Symmetrical Sports & the Energy Leak

(01:15:53) Red, Yellow, Green: The Real Thresholds

(01:19:35) Intervene: Correcting Asymmetries

(01:20:46) Why Plyometrics Work Best

(01:23:50) The Five-Step Correction Program

(01:31:59) The Volume Game

(01:33:50) Resources & Final Takeaways

Disclaimer & Disclosures

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In this episode, I sit down with Dr. Lauren Colenso-Semple to examine what the science says about female-specific training and nutrition. We discuss why so little research has historically focused on women, what makes menstrual cycle research so difficult and expensive to run, and what her own dissertation found when she measured muscle protein synthesis across cycle phases. Dr. Colenso-Semple explains the real hormone fluctuations of the menstrual cycle, why testosterone matters far less for women's muscle than people assume, and why men and women gain strength and size at the same relative rate at any age, including through menopause. We also cover low energy availability, scientific literacy, and how to figure out what works for you. This episode is for anyone, coach or lifter, trying to separate evidence from misinformation in women's fitness.

Sponsors

Momentous: https://livemomentous.com/perform

David: https://davidprotein.com/perform

TrueMed: https://truemed.com/perform

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) Lauren Colenso-Semple

(00:01:51) The Lit Review That Never Was

(00:07:01) Why Women Got Bad Training Advice

(00:11:23) Individualization & Where Sex Actually Ranks

(00:21:09) Estrogen, Rodent Models & the Anabolic Myth

(00:34:52) Hormones Across the Menstrual Cycle

(00:45:18) The Myth of the Textbook 28-Day Cycle

(00:51:41) Why Female Research Is So Hard

(00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies

(01:06:10) Strength, Power & Hypertrophy: No Phase Effect

(01:14:13) The Real Role of Testosterone & Menopause

(01:23:36) Becoming a Better Consumer of Science

(01:50:10) Low Energy Availability & RED-S

(01:57:30) Advice for the Average Woman

Disclaimer & Disclosures

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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

Waking Up x Absolute Rest challenge: https://wakingup.com/andy

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

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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

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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

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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 Regulation Explained

(01:20:03) Reading the Locker Room

(01:21:12) Flag Disaster Scenario

(01:25:23) Downregulate and Refocus

(01:26:34) Reset Anchors and Cues

(01:31:58) Corner Coaching in UFC

(01:36:21) Simple Phrases That Land

(01:39:29) Coaches Need Coaching Too

(01:45:00) Earning Trust With Staff

(01:47:09) Mental Performance vs Therapy

(01:48:44) Embedded Team Support

(01:50:23) Biofeedback Meets Performance

(01:51:14) HRV Breathing Demo

(01:55:57) Coherence Breathing Protocol

(01:58:13) Color Screen Training

(02:01:24) At Home Biofeedback Options

(02:02:39) NeuroTracker Focus Training

(02:07:51) Mental Fatigue Insights

(02:10:49) Restore Attention Fast

(02:12:06) Better Film Sessions

(02:14:08) Careers And Credentials

(02:17:17) Closing Thoughts

Disclaimer & Disclosures

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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

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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.

AG1: https://drinkag1.com/perform

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

Momentous: https://www.livemomentous.com/perform

Eight Sleep: https://www.eightsleep.com/perform

00:00:00 Controlling Your Nervous System

00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System

00:09:46 Sponsors: AG1 & David Protein

00:12:30 Read & Regulate, Highway Analogy, Resilience

00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers

00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience

00:36:22 Sponsors: LMNT & Momentous

00:39:23 Tool: Measuring HRV

00:41:46 Respiratory Rate, CO2 Tolerance Test

00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing

00:53:46 Tool: Measuring Respiratory Rate

00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation

01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency

01:04:34 Sponsor: Eight Sleep

01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training

01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems

01:15:53 Intervention: Acute Changes, 4x4 Matrix

01:17:50 Acute & Chronic Categories; Cold Water Immersion

01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators

01:28:09 Chronic Actions, Desensitization, Timing for Results

01:32:57 Exercise, High-Intensity Interval Training (HIIT)

01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork

01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking

01:48:55 External Biofeedback, Weight Belt

01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback

02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12

02:03:33 Recap & Key Takeaways

02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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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.

AG1: https://drinkag1.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

00:00:00 Jill Miller

00:01:13 Yoga, Physical Recovery

00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits

00:08:46 Sponsors: Eight Sleep & Momentous

00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness

00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management

00:24:08 Pain Management & Movement

00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration

00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback

00:37:55 Sponsors: AG1 & LMNT

00:40:42 Massage, Tool: Tolerable Discomfort

00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize

00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression

00:57:23 Myofascial Massage & Release; Lumbar Hammock

01:02:14 Sponsor: David

01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset

01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms

01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing

01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness

01:30:10 Tool: Parasympathetic Practices & The Five P’s

01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking

01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain

01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility

01:58:36 Gaining Mobility, Static Stretching & Rolling

02:01:16 Self-Myofascial Release & Benefits

02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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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.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform

00:00:00 Dr. Michael Ormsbee

00:01:42 Hockey, Triathlons; Nutrition

00:07:36 Sponsors: LMNT & Eight Sleep

00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed

00:16:51 Sleep, Microdialysis, Fat Metabolism

00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake

00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss

00:37:35 Sponsor: Momentous

00:39:13 Tool: Protein Requirements, Weight Management

00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise

00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis

00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin

00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss

01:06:00 Sponsor: AG1

01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition

01:18:47 Research, Variables; Resistant Starches

01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C

01:37:39 Collagen Supplementation, Exercise; Collagen Dose

01:44:19 What is Collagen?, Digestion

01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose

01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions

01:59:25 TeaCrine, Caffeine, Performance

02:04:23 Creatine, Vascular Health

02:06:45 Postbiotics, Gut Health, Butyrate, Sleep

02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements

02:15:18 Upcoming Studies; Travel, Sleep & Performance

02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation

02:26:09 Courses, Testing Facilities

02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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.

AG1: https://drinkag1.com/perform

Eight Sleep: https://eightsleep.com/perform

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

Momentous: https://livemomentous.com/perform

00:00:00 Allison Brager

00:01:37 East vs West Coast, Sports Teams, Sleep, Injury

00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits

00:10:50 Sponsors: AG1 & Eight Sleep

00:13:38 Chronotype, Genetics, Military, Academia

00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep

00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset

00:30:32 Sex Differences, Sleep Duration; Naps

00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep

00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks

00:42:44 Sponsors: LMNT & Parker University

00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes

00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits

00:58:50 Poor Sleep, Sleep Banking, Weekends

01:01:42 Sleep in Extreme Environments, Outer Space

01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep

01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency

01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep

01:21:30 Sponsor: Momentous

01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors

01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?

01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators

01:37:02 Jet Lag, Supplements, Melatonin

01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?

01:49:18 Youngstown, Ohio & Sports

01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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.

• AG1: https://drinkag1.com/perform
• Eight Sleep: https://eightsleep.com/perform
• LMNT: https://drinklmnt.com/perform
• Momentous: https://livemomentous.com/perform

00:00:00 Kids & Strength Training

00:03:26 Sponsors: Eight Sleep & LMNT

00:06:10 Misconceptions, History, Kids & Resistance Training

00:10:15 “Zombie” Myths about Kids & Exercise

00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination

00:18:47 Movement vs Language Development Analogy

00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues

00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids

00:36:53 Sponsor: AG1

00:38:18 Investigate: YFIT Test, FitBack Test

00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?

00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety

00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model

01:00:40 Sponsor: Momentous

01:02:21 LTAD Program Example, Strength Training

01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion

01:12:28 Basic Movement Skill Development Targets

01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development

01:22:16 Plyometrics & Kids

01:23:26 10 Rules of Lifting Weights for Kids

01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization

01:33:18 Early Specialization & Problems

01:36:35 Encouraging Physical Activity in Kids

01:41:47 Additional Resources, Books, Courses & Organizations

01:44:49 Summary & Key Takeaways

01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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.

AG1: https://drinkag1.com/perform

David Protein: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

Renaissance Periodization: https://rpstrength.com/perform

Eight Sleep: https://www.eightsleep.com/perform

00:00:00 Dr. Herman Pontzer

00:01:18 Energy Expenditure & Metabolism

00:03:59 Hunter-Gatherers, Energy Expenditure vs Sedentary Cultures

00:07:19 What is Energy Expenditure?; Maintaining Energy Budget

00:13:42 Sponsors: David Protein & LMNT

00:16:23 Weight Gain; Calories In, Calories Out

00:22:18 Exercise & Calories Burned, Energy Expenditure Changes?

00:29:56 Movement Efficiency, Exercise & Metabolism Research

00:37:55 Metabolic Recalibration & Exercise Threshold

00:43:33 Hunter-Gatherer Groups, Energy Expenditure, Fertility

00:47:23 Sponsors: AG1 & Renaissance Periodization

00:49:53 Pregnancy & Energy; Overtraining, Relative Energy Deficiency Syndrome (REDs)

00:57:37 Metabolism “Slowing Down”, Age or Sex Differences?

01:04:22 Metabolism & Age, Puberty, Older Adults

01:11:51 Body Composition, Individual Food Intake

01:16:49 Sponsor: Eight Sleep

01:18:12 Anthropology, Natural Fallacy, Diversity & Adaptations, Physical Activity

01:27:59 Population, Individual Variation, Diversity, Race

01:34:33 Kidney, eGFR Calculation; Clinical Equations & Race

01:40:51 Genetics, Diversity, Populations; Genetic Testing

01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity

01:51:20 Height & Weight, Genetics & Environment Interplay

01:56:31 Science Literacy & Research; Diabetes, Heart Disease & Race

02:02:33 Diversity, Physiology & Medicine, EMT

02:07:08 Upcoming Projects, Metabolic Ceilings

02:09:39 Metabolism, Diet & Exercise, Individual Approach

02:14:57 Crash Metabolism?, Herman’s Links

02:17:30 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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.

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

Eight Sleep: https://eightsleep.com/perform

00:00:00 Jordan Sullivan

00:01:31 Pre-Competition Nutrition, Hyrox, UFC

00:07:55 Sponsors: Momentous & LMNT

00:10:54 Performance Nutrition & Goals

00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation

00:20:36 UFC Fighters, Compliance & Performance

00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal

00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber

00:37:32 Food Quality, Tool: Whole Foods, Supplements

00:40:54 Sponsors: Parker University & Eight Sleep

00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit

00:51:44 Weight Loss, Sustainable Goals

00:57:47 Calorie Deficit, Performance & Injury; Blood Work

01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting?

01:07:58 Sponsor: AG1

01:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max

01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition

01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy

01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut

01:43:25 Competition vs Training Nutrition

01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition

01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration

02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium

02:09:28 Ultra-Endurance Event & Nutrition Plan

02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss

02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue

02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber

02:39:18 Weight Cutting, Fluid Load, Sodium

02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke

02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts

02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization

02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Momentous: https://livemomentous.com/perform

Renaissance Periodization: https://rpstrength.com/perform

00:00:00 Bone Health

00:02:43 Sponsors: LMNT & David Protein

00:05:24 Osteoporosis, Osteopenia, Poor Bone Health

00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test

00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)

00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts

00:21:05 Lifestyle Factors & Bone Metabolism

00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement

00:29:52 Sponsor: AG1

00:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?

00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition

00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes

00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT

00:54:02 Interpret: DEXA Scan, T-Score, Z-Score

01:01:39 Sponsors: Momentous & Renaissance Periodization

01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates

01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens

01:12:50 Adults & Exercise, Progression, Load Changes

01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density

01:22:23 Tool: Bone Health Exercise Guidelines

01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen

01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)

01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota

01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing

01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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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

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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

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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

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In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery. 

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources. 

Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance.  

I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.

Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects. 

I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics.

If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results. 

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance.

I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.

I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule. 

I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance.

I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue.

This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes.

I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel.

I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing.

Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach.  

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background.

I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity.

This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time.

I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end.

This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes.

Access the full show notes for this episode at performpodcast.com.

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

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In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels.

I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention.

I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.

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

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In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types.

I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max.

Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness.

Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com.

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

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This is Perform with Dr. Andy Galpin. 

I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton.

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

The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.           

In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.  

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

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

Stay tuned for Season 1, launching in Summer 2024.

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