Perform with Dr. Andy Galpin

In this episode, I speak with Ross Edgley, the ultra-endurance swimmer and sports scientist who was the first person to swim around Great Britain and around Iceland, and who holds the world record for the longest assisted adventure swim, 510 kilometers nonstop down Canada’s Yukon River. We discuss the science: what these swims do to the body, from rhabdomyolysis and heatstroke to hypothermia, and why Ross’s team has to make decisions for him once the brain stops protecting the body. Ross explains how he fuels nonstop versus months-long swims, from 120 grams of carbohydrate per hour to sticks of butter and grams of caffeine, and why he deliberately gained fat for insulation. We also discuss why a heavy pull-up matters for a distance swimmer, how he uses reflexive eccentrics and strength reserve to build durable shoulders, his 80/20 “cruise and kill” approach to training, and the special forces lesson of learning to lose. This episode is for any endurance athlete, coach, or anyone curious about how far the human body can be pushed and how to train it to get there.

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) Ross Edgley

(00:03:59) Swimming to a Hospital Bed: Heatstroke & Rhabdomyolysis

(00:10:11) Sponsor: Momentous

(00:11:38) Red Bone Marrow Reconversion; Hypothermia at Loch Ness

(00:16:47) Psychobiological Model of Fatigue; Trusting the Team

(00:22:04) Nonstop vs. Multi-Month Swims, Pacing & Caffeine

(00:28:24) Sponsor: David

(00:29:45) Fueling: 120 g Carbs per Hour, Butter & Backloaded Protein

(00:44:13) Gaining Fat for Insulation; Leg Atrophy After Iceland

(00:51:39) Sponsor: Eight Sleep

(00:53:10) Strength Training for Endurance; Pull-Up Strength Reserve

(01:01:08) Reflexive Eccentrics & Supramaximal Training

(01:06:07) 80/20 Training & "Cruise and Kill"

(01:18:27) "Dislocated Expectation" & Learning to Lose

(01:22:05) Hardest Days: Losing a Father, Becoming One

(01:23:51) Sponsor: LMNT

(01:25:12) How to Hero & the Hero's Journey

(01:33:09) Sleep, Recovery & Eating 10,000+ Calories a Day

(01:46:52) Training Week: Volume, Specificity & Swim-Specific Lifting

(01:58:31) Sleep-Deprivation Hallucinations

(02:11:17) Durable Shoulders: Hanging & Reflexive Eccentrics

(02:22:05) Lessons for Everyday Athletes

Disclaimer & Disclosures

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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.

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) Training Speed for Court vs. Field Sports

(00:24:03) Lessons Learned: Speed, Capacity & Conditioning

(00:28:03) Aerobic Work, Post-Game BFR & Recovery Basics

(00:35:39) Linear Speed, Change of Direction & Agility

(00:41:14) Agility Ladders, Deceleration & Injury Risk

(00:50:04) Sponsor: David

(00:51:26) Early vs. Late Deceleration & Cutting Angles

(01:00:02) Agility vs. Change-of-Direction Drills; Drill Progressions

(01:06:51) Youth Athletes, General Preparation & Free Play

(01:10:22) Sponsor: Eight Sleep

(01:11:54) Fast vs. Quick, False Steps & the “Stay Low” Myth

(01:23:40) Stride Length vs. Frequency & Sprint Archetypes

(01:34:49) Sponsor: LMNT

(01:36:10) Lifting Weights for Speed: High, Fast & Slow Force

(01:44:31) Plyometrics, Session Design & Rest Between Sprints

(01:54:01) How Strong Is Strong Enough?

(01:56:57) Sprinting Injury Risk & Max-Speed Dosing

(02:01:39) Youth Speed Training: When to Start & What to Avoid

(02:07:03) Speed Development in Girls vs. Boys

(02:10:05) Getting Faster as an Adult or Endurance Athlete

(02:14:09) Advice for Young Coaches

Disclaimer & Disclosures

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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.

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 SHBG

(01:13:12) Does Higher Testosterone Mean More Muscle Growth?

(01:21:46) Androgen Receptors & Individual Training Responses

(01:25:12) Aging, Anabolic Resistance & How Much Protein You Need

(01:34:53) Strength Training With Age & Final Takeaways

Disclaimer & Disclosures

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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.

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

(00:35:04) TRT Monitoring: Hematocrit, Lipids, Estradiol & Heart Health

(00:43:38) Natural Testosterone Production, Testicular Atrophy & Stopping TRT

(00:48:11) The Brain–Testicle Hormone Axis & Training with Low Testosterone

(00:55:16) Calorie Deficits, Body Recomposition & Testosterone

(01:00:44) Does Higher Testosterone Predict More Muscle Growth?

(01:15:03) Obesity, Leptin & Low Testosterone

(01:22:45) Is Testosterone Declining Across Generations?

(01:29:52) Testosterone & Aging: The Role of Metabolic Health

(01:39:44) Low Testosterone Symptoms & Looking Beyond Fatigue

(01:44:54) Supplements, Weight Loss, Refeeding & Sleep

(01:53:14) Micronutrients, Metabolic Health & GLP-1 Medications

(01:57:45) Training Stress, Underfueling & Overlooked Medical Causes

(02:03:33) Getting Too Lean: Energy Availability & Hormone Recovery

(02:10:19) Dieting Too Hard? Symptoms, Tradeoffs & Individual Responses

(02:15:19) Refeeding: Dietary Fat, Carbohydrates & Changes in Scale Weight

(02:21:22) Professional Athletes: Training Loads, Fueling & Recovery

(02:28:38) Better Recovery: Trust, Sleep & Low-Intensity Movement

(02:34:27) TRT vs. Higher-Dose Use: What Cardiovascular Research Actually Shows

Disclaimer & Disclosures

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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.

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) Preparing for Heavy Lifting: Power & Explosive Movement

(01:43:03) Full-Body Bracing & When to Use a Lifting Belt

(01:46:08) What Good Form Means: Your Body, Load & Experience

(01:56:12) Deadlift Grip, Jefferson Curls & Training Spinal Flexion

(02:01:26) Training for Longevity & Knowing When to Progress

(02:07:41) Building Strength, Muscle & Power Together

(02:12:30) Loaded Carries: Benchmarks, Technique & Programming

Disclaimer & Disclosures

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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.

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) Testosterone Testing: Meaningful Change, Free T & Lab Variability

(01:36:31) Omega-3 Index: Targets, Dosing & Measuring Your Response

(01:45:46) Vitamin D: Targets, Dosing & Misleading Results

(01:54:41) Building a Better Physique: Timing, Meal Frequency & Adherence

(02:03:26) Combining Cardio & Lifting; Training Splits for Aesthetics

(02:08:35) Flexible Programming, Recovery Days & Smarter Deloads

(02:14:39) Lagging Muscles, Calf Training & Hypertrophy Clusters

(02:24:20) Training to Failure & the "One Bad Rep" Rule

(02:27:31) Sleep Supplements, Pre-Workouts & Recovery Strategies

(02:40:50) Peptides: Evidence, Risk, Monitoring & SS-31

(02:51:33) MOTS-c: Mitochondria, AMPK & Response Variability

(02:56:20) Retatrutide: Triple-Agonist Therapy, Benefits & Unknown Risks

Disclaimer & Disclosures

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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.

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 Weight in Ounces

(00:32:14) Tool: Galpin Equation; Electrolytes

(00:33:28) Tool: Post-Workout Rehydration, 125% Rule

(00:35:18) GI Distress, Carbs Per Hour; Training Your Gut

(00:39:17) Coaching Nutrition, Tool: Add Before Subtracting

(00:40:04) Reframing "Bad" Foods; Crowding Out

(00:44:19) Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning

(00:45:49) Body Recomposition, Muscle Gain in a Deficit

(00:47:49) Body Fat Thresholds; 5-10% Surplus or Deficit

(00:48:50) 3,500 Calories Per Pound of Fat, Small Deficits

(00:50:39) Energetics of Muscle vs Fat, High Investment

(00:52:49) Protein for Muscle Gain, 1.6 vs 2.2 g/kg

(00:54:07) Is vs Ought; Protein in a Caloric Deficit

(00:58:08) Strength Training as the Biggest Signal; 30-Gram Myth

(01:01:27) What Separates High Performers?

(01:02:37) Energy Management, Calories, Recovery & Emotion

(01:04:50) Energy in Sport, Veterans & Strategy

(01:05:45) Tool: Run Your Own Energy Inventory

(01:07:31) Recap & Closing

Disclaimer & Disclosures

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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.

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

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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.

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

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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.

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) Resources & Final Takeaways

Disclaimer & Disclosures

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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.

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

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.

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

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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.

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

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.

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) Ask For Help

(02:09:52) Romanticizing The Suffering

(02:15:55) Grit Beats Talent

(02:19:38) No Roadmap Just Effort

(02:23:54) Marathon Progress And Coaching

(02:28:01) First Marathon Fueling Plan

(02:31:28) Service First Content

(02:32:25) Wrap Up

Disclaimer & Disclosures

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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,

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

(00:37:33) Self Talk Framework

(00:40:37) Coach Yourself With You

(00:41:04) Borrow a Trusted Voice

(00:42:46) Nicknames and Second Person

(00:45:34) Research and Best Timing

(00:48:41) Rethinking Discomfort

(00:53:19) Confidence Versus Belief

(00:57:14) Build Robust Confidence

(01:01:14) Tools to Grow Belief

(01:08:34) Overconfidence and Honesty

(01:10:52) Resilience Mental Toughness

(01:13:47) Emotional Regulation Skills

(01:16:11) Label Emotions and Purpose

(01:17:12) Labeling Emotions Fast

(01:18:06) Next Play Mindset

(01:18:28) Co Regulation Explained

(01:20:03) Reading the Locker Room

(01:21:12) Flag Disaster Scenario

(01:25:23) Downregulate and Refocus

(01:26:34) Reset Anchors and Cues

(01:31:58) Corner Coaching in UFC

(01:36:21) Simple Phrases That Land

(01:39:29) Coaches Need Coaching Too

(01:45:00) Earning Trust With Staff

(01:47:09) Mental Performance vs Therapy

(01:48:44) Embedded Team Support

(01:50:23) Biofeedback Meets Performance

(01:51:14) HRV Breathing Demo

(01:55:57) Coherence Breathing Protocol

(01:58:13) Color Screen Training

(02:01:24) At Home Biofeedback Options

(02:02:39) NeuroTracker Focus Training

(02:07:51) Mental Fatigue Insights

(02:10:49) Restore Attention Fast

(02:12:06) Better Film Sessions

(02:14:08) Careers And Credentials

(02:17:17) Closing Thoughts

Disclaimer & Disclosures

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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.

Show notes: https://www.performpodcast.com/episodes/core-strength

Join newsletter: https://www.performpodcast.com/newsletters

Sponsors

Momentous: https://livemomentous.com/perform

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

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

(01:29:22) Five step progression

(01:35:54) Exercise order priorities

(01:36:56) Rapid fire Q and belts

(01:42:35) Final wrap and support

Disclaimer & Disclosures

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

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

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

Read the episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

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

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

00:00:00 Controlling Your Nervous System

00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System

00:09:46 Sponsors: AG1 & David Protein

00:12:30 Read & Regulate, Highway Analogy, Resilience

00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers

00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience

00:36:22 Sponsors: LMNT & Momentous

00:39:23 Tool: Measuring HRV

00:41:46 Respiratory Rate, CO2 Tolerance Test

00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing

00:53:46 Tool: Measuring Respiratory Rate

00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation

01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency

01:04:34 Sponsor: Eight Sleep

01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training

01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems

01:15:53 Intervention: Acute Changes, 4x4 Matrix

01:17:50 Acute & Chronic Categories; Cold Water Immersion

01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators

01:28:09 Chronic Actions, Desensitization, Timing for Results

01:32:57 Exercise, High-Intensity Interval Training (HIIT)

01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork

01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking

01:48:55 External Biofeedback, Weight Belt

01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback

02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12

02:03:33 Recap & Key Takeaways

02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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

Read the episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

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

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

00:00:00 Jill Miller

00:01:13 Yoga, Physical Recovery

00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits

00:08:46 Sponsors: Eight Sleep & Momentous

00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness

00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management

00:24:08 Pain Management & Movement

00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration

00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback

00:37:55 Sponsors: AG1 & LMNT

00:40:42 Massage, Tool: Tolerable Discomfort

00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize

00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression

00:57:23 Myofascial Massage & Release; Lumbar Hammock

01:02:14 Sponsor: David

01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset

01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms

01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing

01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness

01:30:10 Tool: Parasympathetic Practices & The Five P’s

01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking

01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain

01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility

01:58:36 Gaining Mobility, Static Stretching & Rolling

02:01:16 Self-Myofascial Release & Benefits

02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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

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

Read the episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

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

Momentous: https://livemomentous.com/perform

00:00:00 Dr. Michael Ormsbee

00:01:42 Hockey, Triathlons; Nutrition

00:07:36 Sponsors: LMNT & Eight Sleep

00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed

00:16:51 Sleep, Microdialysis, Fat Metabolism

00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake

00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss

00:37:35 Sponsor: Momentous

00:39:13 Tool: Protein Requirements, Weight Management

00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise

00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis

00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin

00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss

01:06:00 Sponsor: AG1

01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition

01:18:47 Research, Variables; Resistant Starches

01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C

01:37:39 Collagen Supplementation, Exercise; Collagen Dose

01:44:19 What is Collagen?, Digestion

01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose

01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions

01:59:25 TeaCrine, Caffeine, Performance

02:04:23 Creatine, Vascular Health

02:06:45 Postbiotics, Gut Health, Butyrate, Sleep

02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements

02:15:18 Upcoming Studies; Travel, Sleep & Performance

02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation

02:26:09 Courses, Testing Facilities

02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations.

We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being.

Read the episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

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

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

Momentous: https://livemomentous.com/perform

00:00:00 Allison Brager

00:01:37 East vs West Coast, Sports Teams, Sleep, Injury

00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits

00:10:50 Sponsors: AG1 & Eight Sleep

00:13:38 Chronotype, Genetics, Military, Academia

00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep

00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset

00:30:32 Sex Differences, Sleep Duration; Naps

00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep

00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks

00:42:44 Sponsors: LMNT & Parker University

00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes

00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits

00:58:50 Poor Sleep, Sleep Banking, Weekends

01:01:42 Sleep in Extreme Environments, Outer Space

01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep

01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency

01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep

01:21:30 Sponsor: Momentous

01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors

01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?

01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators

01:37:02 Jet Lag, Supplements, Melatonin

01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?

01:49:18 Youngstown, Ohio & Sports

01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity.

I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active.

Read the full episode show notes at performpodcast.com.

• AG1: https://drinkag1.com/perform
• Eight Sleep: https://eightsleep.com/perform
• LMNT: https://drinklmnt.com/perform
• Momentous: https://livemomentous.com/perform

00:00:00 Kids & Strength Training

00:03:26 Sponsors: Eight Sleep & LMNT

00:06:10 Misconceptions, History, Kids & Resistance Training

00:10:15 “Zombie” Myths about Kids & Exercise

00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination

00:18:47 Movement vs Language Development Analogy

00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues

00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids

00:36:53 Sponsor: AG1

00:38:18 Investigate: YFIT Test, FitBack Test

00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?

00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety

00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model

01:00:40 Sponsor: Momentous

01:02:21 LTAD Program Example, Strength Training

01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion

01:12:28 Basic Movement Skill Development Targets

01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development

01:22:16 Plyometrics & Kids

01:23:26 10 Rules of Lifting Weights for Kids

01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization

01:33:18 Early Specialization & Problems

01:36:35 Encouraging Physical Activity in Kids

01:41:47 Additional Resources, Books, Courses & Organizations

01:44:49 Summary & Key Takeaways

01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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My guest is Dr. Herman Pontzer, Ph.D., a professor of evolutionary anthropology and global health at Duke University, known for his research on human bioenergetics, particularly energy expenditure and the exercise paradox. We discuss his work comparing highly active hunter-gatherer groups to more sedentary cultures, exploring their total energy expenditure and the surprising similarities.

We examine the impact of factors such as age, sex, exercise, and pregnancy on daily energy expenditure. We also break down whether diet or exercise plays a greater role in weight management and weight loss.

Additionally, we explore how genetics and the environment interact to shape human physiology, highlighting how population-level findings often overlook individual variation and emphasizing the need for medical and diagnostic practices to account for this diversity.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

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

LMNT: https://drinklmnt.com/perform

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

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

00:00:00 Dr. Herman Pontzer

00:01:18 Energy Expenditure & Metabolism

00:03:59 Hunter-Gatherers, Energy Expenditure vs Sedentary Cultures

00:07:19 What is Energy Expenditure?; Maintaining Energy Budget

00:13:42 Sponsors: David Protein & LMNT

00:16:23 Weight Gain; Calories In, Calories Out

00:22:18 Exercise & Calories Burned, Energy Expenditure Changes?

00:29:56 Movement Efficiency, Exercise & Metabolism Research

00:37:55 Metabolic Recalibration & Exercise Threshold

00:43:33 Hunter-Gatherer Groups, Energy Expenditure, Fertility

00:47:23 Sponsors: AG1 & Renaissance Periodization

00:49:53 Pregnancy & Energy; Overtraining, Relative Energy Deficiency Syndrome (REDs)

00:57:37 Metabolism “Slowing Down”, Age or Sex Differences?

01:04:22 Metabolism & Age, Puberty, Older Adults

01:11:51 Body Composition, Individual Food Intake

01:16:49 Sponsor: Eight Sleep

01:18:12 Anthropology, Natural Fallacy, Diversity & Adaptations, Physical Activity

01:27:59 Population, Individual Variation, Diversity, Race

01:34:33 Kidney, eGFR Calculation; Clinical Equations & Race

01:40:51 Genetics, Diversity, Populations; Genetic Testing

01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity

01:51:20 Height & Weight, Genetics & Environment Interplay

01:56:31 Science Literacy & Research; Diabetes, Heart Disease & Race

02:02:33 Diversity, Physiology & Medicine, EMT

02:07:08 Upcoming Projects, Metabolic Ceilings

02:09:39 Metabolism, Diet & Exercise, Individual Approach

02:14:57 Crash Metabolism?, Herman’s Links

02:17:30 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures

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In this episode, my guest is Jordan Sullivan, APD, a registered sports dietitian and the founder of The Fight Dietitian (TFD), whose clients include UFC world champions, Olympians, and ultra-endurance athletes. We discuss performance nutrition, focusing on how to strategically use diet and nutrition to optimize an athlete’s physical performance, recovery, and overall health while aligning with their training intensity and volume. We take a holistic view of nutrition, considering individualized goals, lifestyle factors, training schedules, and meal frequency.

We also cover core nutrition principles for non-elite athletes, including calorie estimates, macronutrient thresholds, and how to estimate calorie deficits for sustainable weight loss. Additionally, we explore different fuel sources used during exercise and how they shape an effective nutrition strategy for training and competition. Finally, we discuss pre-competition nutrition for endurance athletes, hydration, electrolytes, and extreme weight cutting.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

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

00:00:00 Jordan Sullivan

00:01:31 Pre-Competition Nutrition, Hyrox, UFC

00:07:55 Sponsors: Momentous & LMNT

00:10:54 Performance Nutrition & Goals

00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation

00:20:36 UFC Fighters, Compliance & Performance

00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal

00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber

00:37:32 Food Quality, Tool: Whole Foods, Supplements

00:40:54 Sponsors: Parker University & Eight Sleep

00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit

00:51:44 Weight Loss, Sustainable Goals

00:57:47 Calorie Deficit, Performance & Injury; Blood Work

01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting?

01:07:58 Sponsor: AG1

01:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max

01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition

01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy

01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut

01:43:25 Competition vs Training Nutrition

01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition

01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration

02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium

02:09:28 Ultra-Endurance Event & Nutrition Plan

02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss

02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue

02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber

02:39:18 Weight Cutting, Fluid Load, Sodium

02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke

02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts

02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization

02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors.

In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss.

I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Momentous: https://livemomentous.com/perform

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

00:00:00 Bone Health

00:02:43 Sponsors: LMNT & David Protein

00:05:24 Osteoporosis, Osteopenia, Poor Bone Health

00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test

00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)

00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts

00:21:05 Lifestyle Factors & Bone Metabolism

00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement

00:29:52 Sponsor: AG1

00:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?

00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition

00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes

00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT

00:54:02 Interpret: DEXA Scan, T-Score, Z-Score

01:01:39 Sponsors: Momentous & Renaissance Periodization

01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates

01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens

01:12:50 Adults & Exercise, Progression, Load Changes

01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density

01:22:23 Tool: Bone Health Exercise Guidelines

01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen

01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)

01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota

01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing

01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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Learn more about your ad choices. Visit megaphone.fm/adchoices

My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust.

We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design.

Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

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

Parker University: https://parkerseminars.com

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

00:00:00 Bret Contreras

00:02:10 Women vs Men Training Goals, Glutes

00:11:51 Glute Development & Women, Training Goals

00:18:51 Sponsor: Momentous

00:20:30 Booty by Bret, Glutes

00:28:10 Hip Thrust Exercise Development, Skorcher

00:38:22 Hip Thrust Popularization, Bench Press Evolution

00:47:03 Sponsor: Parker University

00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength

00:57:19 Glute Anatomy

01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds

01:13:08 Tool: 4 Exercise Categories & Variation; Recovery

01:20:51 Sponsor: AG1

01:22:32 Rotating Focus, Periodization, StrongLifting Program

01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor

01:40:31 Tool: Rule of Thirds

01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort

01:51:52 Sponsor: David Protein

01:53:18 Common Training Mistakes

01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length

02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise

02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles

02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings

02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion

02:55:18 Pivoting with New Research, Changing Training Program

03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back

03:09:55 Personalized Goals & Rule of Thirds, Modifications

03:15:12 Training Glutes Without Legs

03:21:08 Recap, Bret’s Projects & Links

03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health.

Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity.

We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background.

Read the full episode show notes at performpodcast.com.

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

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

Momentous: https://livemomentous.com/huberman

00:00:00 Tommy Wood

00:02:31 Cognitive Performance & Brain Health, Structure & Function

00:08:12 Brain Function & Stimulus, Brain Volume

00:12:13 Improve Cognitive Function, Skill Development

00:15:22 Sponsor: AG1

00:17:03 Skills, Near- vs Far-Transfer

00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status

00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty

00:35:00 Task-Switching, Kids vs Adults

00:41:20 Sponsor: LMNT

00:42:42 Brain Training?, Virtual Reality

00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC

00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep

01:00:55 Brain Fog, Subjective Cognitive Decline

01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog

01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration

01:13:33 Sponsor: Renaissance Periodization

01:14:38 Vision Assessment, Tool: Vision Training

01:21:54 Vitamin A, Antioxidants, Supplement Use

01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins

01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics

01:39:50 Creatine & Short-Term Energy, Lactate

01:45:45 Sponsor: Momentous

01:47:12 What is a Concussion?, Egg Analogy

01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones

01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria

02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology

02:08:58 Calcium Supplementation?, Vitamin D, Magnesium

02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors

02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job

02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature

02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training

02:35:50 Tool: Designing Exercise Protocol for Brain Health

02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism

02:44:49 White Matter, Exercise, Energetic Processes

02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging

02:55:40 Recap; Tommy’s Projects & Links

03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term.

I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels.

The full show notes for this episode are available at performpodcast.com.

AG1: https://drinkag1.com/perform

Momentous: https://livemomentous.com/huberman

LMNT: https://drinklmnt.com/perform

Parker University: https://parkerseminars.com

00:00:00 Boost Your Metabolism

00:04:08 Fat Loss, Long-Term Metabolic Health

00:08:27 Speed Up Metabolism?, Driving Analogy

00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)

00:14:37 4 Components of TDEE

00:19:07 Sponsor: Momentous

00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT)

00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins

00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)

00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation

00:42:29 Sponsors: LMNT, Parker University

00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors

00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table

00:54:17 Intervene: TDEE Acute vs Chronic Factors

00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC

01:06:09 NEAT, Standing & Treadmill Desks, Walks

01:09:20 TEF, Calories, Tool: Increase Protein Proportion

01:13:48 Sponsor: AG1

01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature

01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants

01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps

01:35:49 Does Age Impact Metabolism?, Muscle Mass

01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT

01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction

01:49:29 RMR: Fish Oil; Muscle Mass

01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More

01:57:53 Losing Weight & Effect on TDEE, Plateaus

02:00:35 Summary, Tool: Combining Approaches

02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.

Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.

Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.

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

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Continuum: https://continuum.club/perform

Momentous: https://livemomentous.com/perform

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

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

00:00:00 Brain Health & Injury

00:03:58 Sponsors: LMNT & Continuum

00:07:08 Nutrition & Supplements for Brain Injury

00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion

00:16:01 Brain Injury Pathophysiology

00:21:08 Burst Capillaries, Initial TBI Response

00:28:55 Delayed TBI Response, Neuroinflammation

00:33:11 Sponsors: Momentous & Maui Nui

00:35:44 Creatine Monohydrate; Second Impact Syndrome

00:40:44 Strength of Evidence Scale, Creatine

00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources

00:52:14 Sponsors: AG1 & David Protein

00:54:57 Fish Oil, DHA, EPA

00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index

01:03:38 Vitamin B2 (Riboflavin), Vitamin B

01:07:49 Riboflavin Dosages, Timing; Food Sources

01:10:17 Choline

01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage

01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep

01:23:56 BCAAs Dosage, Whole Food Sources

01:26:54 Magnesium

01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources

01:32:01 Blueberry Anthocyanins

01:34:20 Anthocyanins Dosage; Food Sources

01:36:09 Caffeine & Brain Injury Recovery

01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements

01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices

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.

AG1: https://drinkag1.com/perform

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

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

Momentous: https://livemomentous.com/perform

LMNT: https://drinklmnt.com/perform

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

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

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In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects.

I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics.

If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results.

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

AG1: https://drinkag1.com/perform

Rhone: https://rhone.com/perform

Momentous: https://livemomentous.com/perform

Continuum: https://continuum.club/perform

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

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

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

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