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 sponsors

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

Timestamps

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

Disclaimer & Disclosures

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

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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

Timestamps

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

Disclaimer & Disclosures

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 sponsors

AG1: https://drinkag1.com/perform

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

Parker University: https://parkerseminars.com

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

Timestamps

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

Disclaimer & Disclosures

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 sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

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

Momentous: https://livemomentous.com/huberman

Timestamps

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

Disclaimer & Disclosures

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 sponsors

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/huberman

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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 

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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 

Timestamps

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

Disclaimer & Disclosures

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 sponsors

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Absolute Rest: https://www.absoluterest.com/perform

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

Timestamps

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

Disclaimer & Disclosures