Perform with Dr. Andy Galpin

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

David: https://davidprotein.com/perform

Maui Nui Venison: https://mauinuivenison.com/perform

Timestamps

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

Build Muscle Size, Strength & Power With Science-Backed Programs

Perform with Dr. Andy Galpin

07/03/24 • 121 min

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

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

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

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

Thank you to our sponsors

Rhone: https://www.rhone.com/perform

Continuum: https://www.continuum.club/perform

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

Maui Nui Venison: https://mauinuivenison.com/perform

Timestamps

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

How to Enhance Performance With Better Sleep

Perform with Dr. Andy Galpin

07/10/24 • 122 min

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

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

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

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

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

Thank you to our sponsors

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

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

Timestamps

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

How Lactate & Metabolism Influence Performance

Perform with Dr. Andy Galpin

07/17/24 • 108 min

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

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

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

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

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

Thank you to our sponsors

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

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

Continuum: https://www.continuum.club/perform

Timestamps

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

Genetic Testing for Sports Performance

Perform with Dr. Andy Galpin

07/31/24 • 103 min

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

Rhone: https://rhone.com/perform

Continuum: https://continuum.club/perform

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

How to Use & Interpret Blood Tests for High Performance

Perform with Dr. Andy Galpin

08/07/24 • 142 min

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

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

Vitality Blueprint: https://vitalityblueprint.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

How to Improve Your VO2 Max & Build Endurance

Perform with Dr. Andy Galpin

06/26/24 • 82 min

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

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

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

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

Thank you to our sponsors

Vitality Blueprint: https://vitalityblueprint.com/perform

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

Disclaimer and Disclosures

Timestamps

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

How & Why to Strengthen Your Heart & Cardiovascular Fitness

Perform with Dr. Andy Galpin

06/12/24 • 118 min

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

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

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

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

Thank you to our sponsors

Vitality Blueprint: https://vitalityblueprint.com/perform

Rhone: https://rhone.com/perform

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

Timestamps

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

Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

Perform with Dr. Andy Galpin

07/24/24 • 125 min

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

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

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

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

Thank you to our sponsors

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

Vitality Blueprint: https://vitalityblueprint.com/perform

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

Timestamps

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