Alle afleveringen
37 afleveringen, van nieuw naar oud
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How to Get Faster (Acceleration, Deceleration, Agility & Strength) | Les Spellman
28 oktober 2026 · 2 uur 19 min
In this episode, I speak with Les Spellman, one of the most in-demand speed coaches in the world, who has trained more than 100 NFL athletes and worked with elite performers across football, basketball, baseball, soccer, and track. We discuss whether you can actually make people faster, what speed really means beyond a 40-yard dash time, and why the fastest athletes are not always the most successful on the field. Les explains his car analogy for speed (engine, brakes, and steering), how the density of a sport shapes its speed demands, and the key differences among linear speed, change of direction, and agility. We break down why deceleration is one of the most overlooked and high-force qualities in sport, how cutting angles change the braking demand, and why agility ladders miss the mark. Les also dismantles the “stay low” cue for acceleration, explains the four sprint archetypes (bounders, drivers, spinners, and bouncers), and shares how he uses the weight room to train high, fast, and slow force. We also cover session design and rest intervals, how often to hit near-maximal speeds, his post-game blood flow restriction (BFR) recovery protocol, when kids should start speed training, how speed development differs between girls and boys, and practical ways adult and endurance athletes can get faster. This episode is for any athlete, coach, or parent who wants to understand how speed is built and how to train it safely and effectively. Lees meer
Show notes: https://www.performpodcast.com/episodes/les-spellman-how-to-get-faster
Sponsors
Momentous: https://livemomentous.com/galpin
David: https://davidprotein.com/perform
Eight Sleep: https://eightsleep.com/perform
LMNT: https://drinklmnt.com/perform
Chapters
(00:00:00) Can You Make People Faster?
(00:05:45) 40-Yard Dash Benchmarks by Position
(00:07:30) Sponsor: Momentous
(00:08:57) Defining Speed & Whether a Fast 40 Translates to the Field
(00:13:43) Engines, Brakes & Steering: How Sport Shapes Speed
(00:20:05) Trai…
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Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)
14 oktober 2026 · 1 uur 41 min
In this episode, I explore testosterone and performance, building on my conversation with Dr. Ben House to take a closer look at how nutrition, metabolic health, and aging affect your hormones. I explain why excess body fat and underfueling can both suppress testosterone, how aggressive dieting differs from a modest calorie deficit, and what research suggests about hormone recovery after refeeding. I examine emerging findings on testosterone and aging, why metabolic health matters, and how total testosterone, free testosterone, and sex hormone-binding globulin (SHBG) can tell different stories. I also discuss the Defense Health Agency’s new testosterone guidelines for male service members, the importance of repeat testing, and what to consider before starting testosterone replacement therapy (TRT), including fertility and ongoing monitoring. We then look at testosterone’s role in muscle growth, why normal hormone levels and brief post-exercise increases do not reliably predict training results, and what androgen receptors can and cannot explain. I also discuss practical considerations for protein intake, anabolic resistance, and strength training as you age. This episode is for anyone who wants to better understand their hormone health and make more informed decisions about nutrition, training, and testosterone. Lees meer
Sponsors
Momentous: https://livemomentous.com/galpin
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Chapters
(00:00:00) Testosterone & Performance
(00:06:37) Low Testosterone: Lab Results, Symptoms & Obesity
(00:13:31) Underfueling, Calorie Deficits & Low Testosterone
(00:23:05) Testosterone Recovery: Refeeding, Sleep & Stress
(00:30:11) Testosterone & Aging: The Role of Metabolic Health
(00:44:39) New Testosterone Guidelines & Accurate Testing
(00:50:42) TRT: Safety, Fertility, Treatment Targets & Benefits
(01:00:01) Daily Testosterone Rhythms & Testing Time
(01:03:37) Total vs. Free Testosterone: Understanding SH…
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Testosterone Explained (Low T, Muscle Growth, Aging & TRT) | Dr. Ben House
30 september 2026 · 2 uur 42 min
In this episode, my guest is Dr. Ben House, a nutritional scientist who has spent nearly two decades working with elite athletes and professional sports teams. We take a detailed look at testosterone, what your lab results can and cannot tell you, and why a higher number does not automatically mean better health or more muscle. Ben explains total and free testosterone, sex hormone-binding globulin (SHBG), and how testing methods, sleep, hydration, meals, and the timing of your blood draw can affect the result. We examine research on testosterone and muscle growth, why population averages can obscure individual differences, and how metabolic health complicates the story of testosterone and aging. We also discuss obesity, low energy availability, dietary fat, carbohydrates, micronutrients, and recovering after a calorie deficit. Ben shares his approach to investigating low testosterone, the importance of informed consent before testosterone replacement therapy (TRT), and the distinction between restoring normal levels and using higher doses for performance or physique goals. We finish with lessons from professional sports on managing training loads, fueling, sleep, and recovery. This episode is for anyone who wants to better understand hormone testing, support long-term performance, and make more informed decisions about testosterone. Lees meer
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) Ben House: Testosterone, Health & Performance
(00:03:51) Personal Baselines & Normal Testosterone Ranges
(00:12:00) Total vs. Free Testosterone: SHBG & Albumin
(00:17:49) Accurate Hormone Testing: Methods, Timing & Measurement Error
(00:23:36) Daily Testosterone Fluctuations & Why Repeat Tests Matter
(00:29:33) High SHBG: Interpreting Lab Ranges in Context
(00:32:08) TRT: Informed Consent & Finding the Cause of Low Testosterone
(00:3…
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How to Train Without Pain (Back, Shoulders, Mobility & Strength) | Dr. John Rusin
16 september 2026 · 2 uur 24 min
In this episode, my guest is Dr. John Rusin, a physical therapist and strength coach who bridges rehabilitation and human performance. We discuss his approach to persistent back, shoulder, and knee pain and how to build a body that can handle demanding training for the long term. John walks through his six-phase warm-up, a 10–12-minute sequence that combines foam rolling, stretching, corrective exercises, activation, movement practice, and explosive drills. He explains why breathing matters during soft tissue work, how mobility differs from flexibility, and why feeling tight doesn't necessarily mean you just need more stretching. We cover simple movement breaks for desk workers, detailed cues for hip and shoulder stability, face-pull technique, bracing, lifting belts, and how to adapt exercise form to your body and goals. We also discuss progressing back to heavier training, maintaining strength, muscle, and power as you age, and using loaded carries to build and assess full-body capacity. This episode is for anyone who wants to move more comfortably, train consistently, and keep getting stronger. Lees meer
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) John Rusin: Bridging Physical Therapy & Performance
(00:07:26) Chronic Pain vs. Acute Injury
(00:17:20) Desk Work, Movement Breaks & Better Posture
(00:23:46) The 10-Minute Warm-Up: Six Phases for Better Training
(00:29:46) Foam Rolling: Technique, Breathing & What Actually Changes
(00:40:49) Tight or Weak? Mobility, Flexibility & Muscle Control
(00:53:17) Back Pain: Surgery, Rehabilitation & Conservative Care
(00:57:11) How to Stretch with Control & Stability
(01:11:25) Corrective Exercises & Activation: Bird Dogs to Hip Thrusts
(01:21:56) Better Face Pulls: Grip, Angles & Technique
(01:29:16) Movement Practice: Turning Better Technique into Habit
(01:39:32) Prepa…
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How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More) | Dan Garner
19 augustus 2026 · 3 uur 2 min
In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing. Lees meer
Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals
Sponsors
Momentous: https://livemomentous.com/galpin
Eight Sleep: https://eightsleep.com/perform
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Chapters
(00:00:00) White House UFC & Ronda Rousey's Return
(00:06:14) Dan Garner's Coaching Career & Health as a Performance Constraint
(00:11:19) Build a Better Schedule: Daily Review, Preparation & Consistency
(00:23:22) Results vs. Activity: Measurement, Progression & Deep Work
(00:35:29) Evidence-Based Coaching: Science, Context & Critical Thinking
(00:41:32) Prescribe, Measure & Adjust: Adherence Before Physiology
(00:47:15) Real-Life Constraints, Goal Alignment & Extreme Balance
(00:56:36) Protein, Fiber, Sunlight & Constraint Theory
(01:00:03) Biomarker Noise: Testosterone, Vitamin D & Omega-3
(01:09:42) Testosterone: Optimal Ranges, Performance & Low Levels
(01:15:31) Low Energy Availability, Diet Breaks & Metabolic Health
(01:21:09) Fat-Loss Blueprint: Calories, Macros & Nutrient Timing
(01:27:27) Diet Readiness: Symptoms, Blood Work & Removing Constraints
(01:31:30)…
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The Fundamentals of Nutrition, Hydration & Performance Fueling
5 augustus 2026 · 1 uur 9 min
In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning. Lees meer
Show notes: https://www.performpodcast.com/episodes/fundamentals-of-nutrition-hydration-performance-fueling
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Chapters
(00:00:00) Core Tenets of Nutrition
(00:00:09) Audience Q&A, 5 Question Categories
(00:03:57) The 90%; Food Quality & Whole Foods
(00:07:12) Caloric Balance, Under- vs Over-Fueling
(00:08:53) Protein Priority; Carbohydrate & Fat Balance
(00:10:46) Fiber, Soluble vs Insoluble; Daily Target
(00:12:10) Tool: Half Your Plate Vegetables; Color Variety
(00:14:35) Raw vs Cooked, Antioxidants vs Minerals
(00:17:00) Liquid Calories, Hidden & Intentional Use
(00:19:48) Sustainability, Meal Frequency & Timing
(00:21:13) Food Safety, Allergies & Environmental Pollutants
(00:23:15) Refueling & Hydration, 4 Elements; Carbs During Training
(00:26:13) Muscle as a Carbon Sink; Glucose Storage
(00:29:27) Amino Acids; Does Protein Timing Matter?
(00:30:54) Hydration, Tool: Half Body Weig…
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The Fundamentals of Training for Muscle, Strength & Longevity
22 juli 2026 · 1 uur 12 min
In this episode, I answer your questions in the first-ever open Q&A on Perform, working through the five themes that came up most. I start with how I think about training for longevity—why being well-rounded and resilient matters more than chasing any single marker like grip strength or VO2 max. From there, I break down the basics of training for muscle, strength, and fat loss, including the simple rules I use for each: the 72-hour rule for hypertrophy, the 3-to-5 rule for strength, and the 5-4-3-2-1 rule for fat loss. I then walk through my exact process for program design, what "functional" training really means, and where AI is actually useful—and where it falls short—for your health and performance. This one is for anyone who wants a clear, practical foundation for building their own training. Lees meer
Sponsors
Momentous: https://livemomentous.com/galpin
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Chapters
(00:00:00) Introduction: The First-Ever Perform Q&A
(00:02:48) Training for Longevity & Resilience
(00:05:52) Grip Strength & VO2 Max: Proxies vs. Real Targets
(00:12:51) Muscle vs. Strength vs. Fat Loss
(00:14:10) Building Muscle: Mechanical Tension & the 72-Hour Rule
(00:19:54) Progressive Overload
(00:22:39) Training Strength as a Skill
(00:26:45) The 3-to-5 Rule for Strength & Power
(00:30:10) Fat Loss & the 5-4-3-2-1 Rule
(00:36:48) Program Design: The Modifiable Variables
(00:38:07) Frequency, Exercise Choice & Order
(00:45:24) Intensity, Volume & Rest Intervals
(00:48:52) Predicting Problems in Your Program
(00:50:24) Functional Training & Movement Quality
(00:59:12) Stretching, Flexibility & Lengthened Partials
(01:03:26) AI in Health & Performance
(01:09:10) Recap & Closing Thoughts
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts
8 juli 2026 · 2 uur 28 min
In this episode, I sit down with Dr. Mike Roberts, Professor in the School of Kinesiology at Auburn University, and one of the most respected muscle physiologists, to explain how muscle actually grows. Mike shares that mechanical tension—not hormones, metabolic byproducts, or muscle damage—is the primary driver of hypertrophy. We cover why testosterone and androgen receptors don't necessarily predict muscle growth, what separates high responders from low responders, and how these “low responders” should train to best get results. We also work through training volume, load versus reps, lengthened partials, aging and anabolic resistance, and the interference effect between strength and endurance training. If you want to understand the real science of building muscle, this conversation is for you. Lees meer
Sponsors
Momentous: https://livemomentous.com/galpin
LMNT: https://drinklmnt.com/perform
Trumed: https://truemed.com/perform
Chapters
(00:00:00) Introduction
(00:03:15) How Muscle Grows
(00:17:39) What Drives Growth: Tension, Stress & Damage
(00:24:08) Responders vs. Non-Responders
(00:29:54) Hormones, Receptors & Genetics
(00:48:01) Cell Signaling, mTOR & Myostatin
(00:56:32) Can Some People Not Grow Muscle?
(01:01:34) Training Volume for Hypertrophy
(01:08:34) Loads, Reps & Stretch Under Load
(01:17:13) Range of Motion, Partials & Hyperplasia
(01:31:31) Injury, Unloading & Muscle Banking
(01:39:32) Muscle Memory: Detraining & Retraining
(01:47:42) Aging, Menopause & Anabolic Resistance
(02:01:21) Concurrent Training & the Interference Effect
(02:08:54) How to Combine Strength & Cardio
(02:24:03) Strength Training & Mitochondria
(02:25:21) Closing Thoughts
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Identify & Fix Muscle Imbalances & Injury Risks
24 juni 2026 · 1 uur 40 min
In this episode, I tackle muscle asymmetries and imbalances — when the differences between your two sides help you, when they hurt you, and what to actually do about them. I move past the popular "10% rule" and walk through my three I's framework: how to investigate asymmetries across morphology (muscle size and shape), quality (fat infiltration inside the muscle), and functionality (strength, power, and movement); how to interpret the data using context rather than blanket numbers; and how to intervene with a practical five-step correction program built around unilateral training and plyometrics. I cover testing tools from tape measures to MRI, the research on grip-strength asymmetry and aging, and why lower-body asymmetries warrant more attention than upper-body ones. This is for athletes, coaches, and anyone who moves and wants to reduce injury risk or perform at their best. Lees meer
Sponsors
Momentous: https://livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform
Timestamps
(00:00:00) Introduction
(00:02:30) The Three Types: Morphology, Quality, Function
(00:09:09) Laterality: Skill vs. Force Dominance
(00:13:21) Why Asymmetries Develop
(00:19:47) The Bilateral Force Deficit
(00:24:43) Investigate: How to Measure Asymmetries
(00:29:27) Morphology: Tape Measures to MRI
(00:30:41) Tissue Quality & Fat Infiltration
(00:36:21) Functionality: The Unlimited Field of Tests
(00:42:30) Interpret: When Do Asymmetries Matter?
(00:43:25) Muscle Size: Is the Asymmetry Even Real?
(00:51:02) Push vs. Pull & the Limb-Length Myth
(00:58:44) Movement Screens & the FMS
(01:01:30) Strength, Power & Injury Risk
(01:04:25) Grip Strength Asymmetry & Aging
(01:09:46) Symmetrical Sports & the Energy Leak
(01:15:53) Red, Yellow, Green: The Real Thresholds
(01:19:35) Intervene: Correcting Asymmetries
(01:20:46) Why Plyometrics Work Best
(01:23:50) The Five-Step Correction Program
(01:31:59) The Volume Game
(01:33:50) Resou…
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Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple
10 juni 2026 · 2 uur 8 min
In this episode, I sit down with Dr. Lauren Colenso-Semple to examine what the science says about female-specific training and nutrition. We discuss why so little research has historically focused on women, what makes menstrual cycle research so difficult and expensive to run, and what her own dissertation found when she measured muscle protein synthesis across cycle phases. Dr. Colenso-Semple explains the real hormone fluctuations of the menstrual cycle, why testosterone matters far less for women's muscle than people assume, and why men and women gain strength and size at the same relative rate at any age, including through menopause. We also cover low energy availability, scientific literacy, and how to figure out what works for you. This episode is for anyone, coach or lifter, trying to separate evidence from misinformation in women's fitness. Lees meer
Sponsors
Momentous: https://livemomentous.com/perform
David: https://davidprotein.com/perform
TrueMed: https://truemed.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) Lauren Colenso-Semple
(00:01:51) The Lit Review That Never Was
(00:07:01) Why Women Got Bad Training Advice
(00:11:23) Individualization & Where Sex Actually Ranks
(00:21:09) Estrogen, Rodent Models & the Anabolic Myth
(00:34:52) Hormones Across the Menstrual Cycle
(00:45:18) The Myth of the Textbook 28-Day Cycle
(00:51:41) Why Female Research Is So Hard
(00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies
(01:06:10) Strength, Power & Hypertrophy: No Phase Effect
(01:14:13) The Real Role of Testosterone & Menopause
(01:23:36) Becoming a Better Consumer of Science
(01:50:10) Low Energy Availability & RED-S
(01:57:30) Advice for the Average Woman
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
How to Think Clearly in an Age of Distraction | Sam Harris
27 mei 2026 · 2 uur 28 min
In this episode, I sit down with Dr. Sam Harris to discuss how attention, mindfulness, and clear thinking shape performance. We start by separating intelligence from wisdom, then look at how modern technology is rewiring our attentional capacity — including which tools enhance cognition and which compete with it. Sam walks through three approaches to working with the mind: training concentration, practicing mindfulness, and using cognitive reframing. We also get into how to receive criticism without ego, why institutions and the Scientific Process still matter in an era of independent media, and what AI means for our future. This episode is for anyone who wants to think more clearly, feel less hijacked by their own thoughts, and build a more durable relationship to attention. Lees meer
Show notes: https://performpodcast.com/episodes/sam-harris-how-to-think-clearly-in-age-of-distraction
Waking Up x Absolute Rest challenge: https://wakingup.com/andy
Sponsors
Momentous: https://livemomentous.com/perform
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) Introduction & Sam Harris
(00:02:30) Intelligence, Smartness & Wisdom
(00:16:13) Outsourcing Cognition: AI as Tool vs. Competitor
(00:21:19) The Death of Boredom & the Inner Voice
(00:30:07) Mindfulness & Three Paths to Mental Freedom
(00:42:20) Overcoming Resistance to Meditation
(01:01:25) Psychedelics vs. Meditation
(01:09:01) Emotion, Reason & Handling Criticism
(01:28:06) Process, Expertise & the Scientific Crisis
(01:50:44) Restoring Trust in Institutions
(02:02:29) Consciousness, AI & the Hard Problem
(02:16:18) Uploading, Teleportation & the Revenge of the Humanities
(02:25:14) Closing
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Intense Exercise & Potential Heart Damage (aka Athlete's Heart)
13 mei 2026 · 1 uur 45 min
In this episode, I cover "athlete's heart" — the paradox where the same cardiovascular adaptations that make endurance athletes exceptional can also mimic, and sometimes mask, real risk. I trace the history of what’s now known as exercise-induced cardiovascular remodeling (EICR), and walk through what's actually happening structurally, functionally, and electrically in a trained heart. I separate adaptive changes like left ventricular dilation and increased stroke volume from genuinely concerning issues such as hypertrophic cardiomyopathy, atrial fibrillation, coronary calcification, and myocardial fibrosis. I also answer the question, "is too much exercise bad for the heart?" This episode is for endurance athletes, lifters, coaches, along with anyone who might have a family history of heart disease. Lees meer
Show notes: https://www.performpodcast.com/episodes/athletes-heart-intense-exercise-heart-damage
Sponsors
Momentous: https://livemomentous.com/perform
TrueMed: https://truemed.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) Introduction & the Athlete's Heart Paradox
(00:07:11) History of Athlete's Heart
(00:09:24) Heart Anatomy & Physiology Primer
(00:28:03) What Goes Wrong: Heart Attacks & Arrhythmias
(00:32:54) Genetic Causes: WPW, LDS & Hypertrophic Cardiomyopathy
(00:39:59) Exercise-Induced Cardiovascular Remodeling (EICR)
(00:53:12) Endurance vs. Strength Training Adaptations
(01:08:00) When Exercise Goes Too Far: AFib, Calcification & Fibrosis
(01:27:06) Screening, Testing & Interventions
(01:37:37) Summary
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Hardship, Resilience & Competing at the Highest Level | Ken Rideout
29 april 2026 · 2 uur 35 min
In this episode, I sit down with Ken Rideout — author, elite masters marathoner, and one of the most compelling people I've ever had on the show — to discuss his journey from a difficult childhood and decade-long opioid addiction to becoming the Masters (50+) Marathon World Champion and winning the Gobi March, a 155-mile self-supported stage race across the Gobi Desert in Mongolia. Ken shares how running became his path to sobriety and why he finds peace in suffering rather than comfort. We cover his "clean vs. dirty fuel" framework for motivation, the mental tactics he uses mid-race to avoid quitting, his approach to pacing and fueling for marathons, and how his training philosophy evolved once he brought in a coach. We also discuss raising competitive kids, the value of discipline as freedom, and what he'd tell anyone who doesn't know where to start. This episode is for anyone who has ever felt like they've wasted time or lost their way and needs proof that it's not too late. Lees meer
Sponsors
Momentous: https://livemomentous.com/perform
TrueMed: https://truemed.com/perform
LMNT: https://drinklmnt.com/perform
Eight Sleep: https://eightsleep.com/perform
Chapters
(00:00:00) Ken Rideout
(00:02:15) Book Tease and Tears
(00:03:27) Gobi March Race
(00:38:23) Relief After Winning
(00:40:29) Why Choose Suffering
(00:47:30) Drugs Versus Discipline
(01:01:10) Quitting And Redemption
(01:05:00) Malibu Half Turnaround
(01:09:29) Racing Tactics Mindset
(01:16:03) Train Fear Compete Fire
(01:17:58) Clean Versus Dirty Fuel
(01:24:00) Health First Baby Steps
(01:27:09) Morning Routine And Discipline
(01:32:48) From Sports To Running
(01:35:31) Triathlon Lessons And Kona
(01:38:16) The Mental Grind Of Suffering
(01:40:31) Try Harder Mindset
(01:49:06) Comfort With Discomfort
(01:52:48) Parenting Toughness And Losing
(01:56:41) Setbacks Into Strength
(01:58:20) Money Doesn't Fix You
(02:00:09) Family Pride And Purpose
(02:00:47) Coaching With Edge
(02:06:57) A…
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Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma
15 april 2026 · 2 uur 20 min
In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the stakes are highest. A professor for over 25 years and a highly published scientist, Lees meer
We discuss Alex Honnold's recent skyscraper climb and unpack what's really happening psychologically at the absolute edge of human performance, including why the "he just doesn't feel fear" narrative is both academically wrong and deeply unfair to what Honnold has actually built. From there, we draw on Lenny's work with major league baseball players, UFC fighters, big wave surfers, and extreme athletes of all kinds to go deep on confidence versus belief, why the positive/negative self-talk distinction is the wrong frame entirely, how psychological distancing changes your internal dialogue, and what visualization actually requires to transfer under pressure.
Lenny also walks through his 3-2-1 reflection tool, the critical difference between emotional control and emotional regulation, what the best coaches do in high-stakes moments, and how biofeedback gives athletes a real physiological window into their own regulation.
This episode is for athletes, coaches, and anyone navigating high-pressure moments in daily life — you don't have to be jumping out of helicopters or riding hundred-foot waves for this to apply to you.
Sponsors
Momentous: https://livemomentous.com/perform
Eight Sleep: https://eightsleep.com/perform
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Chapters
(00:00:00) Show Intro
(00:00:48) Alex Honnold Mindset
(00:02:18) Risk And Confidence
(00:06:45) Extreme Athletes Trainability
(00:11:12) Wipeout Planning
(00:13:54) Visualization Basics
(00:15:53) Phelps Coping Visualization
(00:19:46) Visualization Best Practices
(00:24:09) Visualization Beyond Sport
(00:26:35) Sleep Stories Unhooking
(00:32:47) Balancing Failure Imagery
(0…
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How to Build a Strong Core & Abs
1 april 2026 · 1 uur 44 min
In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between "abs" and "core," covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my "look, feel, and perform" framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance. Lees meer
Show notes: https://www.performpodcast.com/episodes/core-strength
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Timestamps
(00:00:00) Core Training Myths
(00:04:22) Why We Train Abs Wrong
(00:07:27) Abs vs Core Explained
(00:11:17) Look Feel Perform Goals
(00:15:04) How Core Muscles Work
(00:20:26) Stability and Anti Movement
(00:24:00) Do Abs Need Daily Training
(00:29:12) Spinal Safety and Crunches
(00:33:08) Testing Core Strength
(00:41:42) Interpreting Test Results
(00:47:02) Choosing Core Exercises
(00:50:18) Isolation vs compound core
(00:52:31) Contraction intensity rules
(00:53:23) Size principle explained
(00:56:16) Loading the core safely
(01:00:14) Core moves by pattern
(01:06:35) Program by muscle groups
(01:08:01) Abs for aesthetics
(01:15:47) Aesthetic programming split
(01:18:49) Core for performance
(01:21:15) Core for back health
(01:24:17) Sample week template
…
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Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
16 april 2025 · 2 uur 9 min
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. Lees meer
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
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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, Exe… -
Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
9 april 2025 · 2 uur 10 min
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. Lees meer
Read the episode show notes at performpodcast.com.
Thank you to our sponsors
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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
01:0… -
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
2 april 2025 · 2 uur 32 min
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. Lees meer
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
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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, Dig… -
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
26 maart 2025 · 1 uur 57 min
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. Lees meer
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
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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… -
Strength Training for Kids & Building Lifelong Movement Skills
19 maart 2025 · 1 uur 50 min
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. Lees meer
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… -
Dr. Herman Pontzer: How We Really Burn Calories & Lose Weight
12 maart 2025 · 2 uur 19 min
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. Lees meer
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
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LMNT: https://drinklmnt.com/perform
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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, Individ… -
Jordan Sullivan: Fueling for Sports Performance & Body Composition
5 maart 2025 · 2 uur 58 min
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. Lees meer
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
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Momentous: https://livemomentous.com/perform
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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 Ca… -
Enhancing Bone Health at Every Age
26 februari 2025 · 1 uur 53 min
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. Lees meer
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
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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:… -
Dr. Bret Contreras: How to Build Bigger Glutes & Legs
19 februari 2025 · 3 uur 29 min
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. Lees meer
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
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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- … -
Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia
12 februari 2025 · 3 uur 4 min
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. Lees meer
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
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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
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How to Boost Your Metabolism & Burn Fat
5 februari 2025 · 2 uur 14 min
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. Lees meer
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
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Parker University: https://parkerseminars.comTimestamps
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 & H… -
Nutrition to Support Brain Health & Offset Brain Injuries
14 augustus 2024 · 1 uur 42 min
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. Lees meer
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
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David Protein: https://davidprotein.com/performTimestamps
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,… -
How to Use & Interpret Blood Tests for High Performance
7 augustus 2024 · 2 uur 23 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. Lees meer
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
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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… -
Genetic Testing for Sports Performance
31 juli 2024 · 1 uur 43 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. Lees meer
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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Momentous: https://livemomentous.com/perform
Continuum: https://continuum.club/perform
Absolute Rest: https://www.absoluterest.com/perform
Renaissance Periodization: https://rpstrength.com/performTimestamps
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 & Tra… -
Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
24 juli 2024 · 2 uur 6 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. Lees meer
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
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Eight Sleep: https://eightsleep.com/perform
Momentous: https://livemomentous.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Renaissance Periodization: https://rpstrength.com/performTimestamps
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 Blu… -
How Lactate & Metabolism Influence Performance
17 juli 2024 · 1 uur 48 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. Lees meer
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
AG1: https://drinkag1.com/perform
Momentous: https://livemomentous.com/perform
David Protein: https://davidprotein.com/perform
Renaissance Periodization: https://rpstrength.com/perform
Continuum: https://www.continuum.club/performTimestamps
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… -
How to Enhance Performance With Better Sleep
10 juli 2024 · 2 uur 3 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. Lees meer
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
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Absolute Rest: https://www.absoluterest.com/perform
Momentous: https://livemomentous.com/perform
Eight Sleep: https://eightsleep.com/performTimestamps
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 Sle… -
Build Muscle Size, Strength & Power With Science-Backed Programs
3 juli 2024 · 2 uur 2 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. Lees meer
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
AG1: https://drinkag1.com/perform
Rhone: https://www.rhone.com/perform
Continuum: https://www.continuum.club/perform
Renaissance Periodization: https://rpstrength.com/pages/perform
Momentous: https://livemomentous.com/perform
Maui Nui Venison: https://mauinuivenison.com/performTimestamps
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, … -
How to Improve Your VO2 Max & Build Endurance
26 juni 2024 · 1 uur 23 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. Lees meer
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
AG1: https://drinkag1.com/perform
LMNT: https://drinklmnt.com/perform
Vitality Blueprint: https://vitalityblueprint.com/perform
Eight Sleep: https://eightsleep.com/perform
Momentous: https://livemomentous.com/performTimestamps
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 … -
Why Muscle Matters & How to Build It
19 juni 2024 · 1 uur 55 min
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. Lees meer
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.
Thank you to our sponsors
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/performTimestamps
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; Mot… -
How & Why to Strengthen Your Heart & Cardiovascular Fitness
12 juni 2024 · 1 uur 59 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. Lees meer
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
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/performTimestamps
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:… -
Welcome to Perform with Dr. Andy Galpin
9 januari 2024 · 3 min
This is Perform with Dr. Andy Galpin. Lees meer
I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton.
With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific research and simple solutions.The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.
In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.
I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance.
While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like an athlete.
Stay tuned for Season 1, launching in Summer 2024.
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