Dr. Andy Galpin
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.
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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
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.
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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
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
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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
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
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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
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
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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
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
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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
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
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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
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
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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
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
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
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.
Your feedback is valuable to us. Should you encounter any bugs, glitches, lack of functionality or other problems, please email us on [email protected] or join Moon.FM Telegram Group where you can talk directly to the dev team who are happy to answer any queries.