In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience and adaptability. This episode goes beyond basic stress management techniques to explore how to fine-tune your nervous system, become more stress tolerant, and use your personal data to know exactly when and how to intervene.

Using the three I’s framework — Investigate, Interpret and Intervene — I explain how to assess key physiological markers such as heart rate variability (HRV), respiratory rate and CO₂ tolerance. I also discuss a range of tools and strategies, ranging from free to clinical-grade, that can shift your nervous system acutely (like cold exposure or visual resets) and chronically (such as structured breathwork or exercise).

This episode is for anyone looking to actively train their brain and body to improve resilience, adaptability and peak performance.

Read the episode show notes at performpodcast.com.

Thank you to our sponsors

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

Timestamps

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

In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.

Read the episode show notes at performpodcast.com.

Thank you to our sponsors

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

Timestamps

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

My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.

Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.

Read the episode show notes at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

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

Momentous: https://livemomentous.com/perform

Timestamps

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

Disclaimer & Disclosures

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