Perform with Dr. Andy Galpin

My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust. We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design. Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://www.livemomentous.com/perform Parker University: https://parkerseminars.com David Protein: https://davidprotein.com/perform Timestamps 00:00:00 Bret Contreras 00:02:10 Women vs Men Training Goals, Glutes 00:11:51 Glute Development & Women, Training Goals 00:18:51 Sponsor: Momentous 00:20:30 Booty by Bret, Glutes 00:28:10 Hip Thrust Exercise Development, Skorcher 00:38:22 Hip Thrust Popularization, Bench Press Evolution 00:47:03 Sponsor: Parker University 00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength 00:57:19 Glute Anatomy 01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds 01:13:08 Tool: 4 Exercise Categories & Variation; Recovery 01:20:51 Sponsor: AG1 01:22:32 Rotating Focus, Periodization, StrongLifting Program 01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor 01:40:31 Tool: Rule of Thirds 01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort 01:51:52 Sponsor: David Protein 01:53:18 Common Training Mistakes 01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length 02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise 02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles 02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings 02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion 02:55:18 Pivoting with New Research, Changing Training Program 03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back 03:09:55 Personalized Goals & Rule of Thirds, Modifications 03:15:12 Training Glutes Without Legs 03:21:08 Recap, Bret’s Projects & Links 03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health. Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity. We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Renaissance Periodization: https://rpstrength.com/perform Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Tommy Wood 00:02:31 Cognitive Performance & Brain Health, Structure & Function 00:08:12 Brain Function & Stimulus, Brain Volume 00:12:13 Improve Cognitive Function, Skill Development 00:15:22 Sponsor: AG1 00:17:03 Skills, Near- vs Far-Transfer 00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status 00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty 00:35:00 Task-Switching, Kids vs Adults 00:41:20 Sponsor: LMNT 00:42:42 Brain Training?, Virtual Reality 00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC 00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep 01:00:55 Brain Fog, Subjective Cognitive Decline 01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog 01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration 01:13:33 Sponsor: Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision Training 01:21:54 Vitamin A, Antioxidants, Supplement Use 01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins 01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics 01:39:50 Creatine & Short-Term Energy, Lactate 01:45:45 Sponsor: Momentous 01:47:12 What is a Concussion?, Egg Analogy 01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones 01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria 02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology 02:08:58 Calcium Supplementation?, Vitamin D, Magnesium 02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors 02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job 02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training 02:35:50 Tool: Designing Exercise Protocol for Brain Health 02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism 02:44:49 White Matter, Exercise, Energetic Processes 02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging 02:55:40 Recap; Tommy’s Projects & Links 03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term. I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels. The full show notes for this episode are available at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/huberman LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Timestamps 00:00:00 Boost Your Metabolism 00:04:08 Fat Loss, Long-Term Metabolic Health 00:08:27 Speed Up Metabolism?, Driving Analogy 00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE) 00:14:37 4 Components of TDEE 00:19:07 Sponsor: Momentous 00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT) 00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins 00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR) 00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation 00:42:29 Sponsors: LMNT, Parker University 00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors 00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table 00:54:17 Intervene: TDEE Acute vs Chronic Factors 00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC 01:06:09 NEAT, Standing & Treadmill Desks, Walks 01:09:20 TEF, Calories, Tool: Increase Protein Proportion 01:13:48 Sponsor: AG1 01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature 01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants 01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps 01:35:49 Does Age Impact Metabolism?, Muscle Mass 01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT 01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction 01:49:29 RMR: Fish Oil; Muscle Mass 01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More 01:57:53 Losing Weight & Effect on TDEE, Plateaus 02:00:35 Summary, Tool: Combining Approaches 02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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. Thank you to our sponsors 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 Timestamps 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

In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance. I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation. Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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 Timestamps 00:00:00 Blood Testing, Albumin, MCV 00:03:05 Sponsors: Eight Sleep & Vitality Blueprint 00:05:55 Blood Testing for Performance 00:09:24 Cons of Blood Work 00:13:39 Pros of Blood Work 00:19:30 Investigate: Blood Panels for General Health, CBC, CMP 00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover 00:32:08 Sponsors: Momentous & LMNT 00:35:21 Albumin, Hydration, Inflammation 00:38:50 Endurance Training, Iron 00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12 00:50:52 Sodium, Potassium 00:56:48 Energy & Fatigue, Blood Glucose 01:02:39 Sponsors: AG1 & Renaissance Periodization 01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration 01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone 01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine 01:28:44 Context & Interpretation, Strength vs. Endurance 01:34:13 Sleep Apnea, Hemoglobin, Endurance Training 01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine 01:46:18 ALT, AST, Athlete’s Paradox 01:49:05 Optimal for What?, Context & Blood Markers 01:56:35 Tool: Analytical, Diurnal & Biological Variability 02:01:39 Patterns & Categories: Hydration, Inflammation 02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions 02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects. I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics. If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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 Timestamps 00:00:00 Genetics, Sports Genomics 00:06:51 Genetic Testing & Human Performance 00:11:21 Sponsors: AG1 & Rhone 00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport 00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations 00:25:12 Myostatin Mutation; ACTN3 & ACE Genes 00:32:42 Sponsor: Momentous & Continuum 00:35:36 Investigate: Direct-to-Consumer Genetic Testing 00:38:10 History of Sport Genomics, Candidate Genes 00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing 00:53:12 Sponsors: Absolute Rest & Renaissance Periodization 00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes 01:05:36 Traits & Gene Number; Height 01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification 01:18:19 Genetic Contribution to Traits, Variance 01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes 01:28:46 Intervene: Gene Doping, Gene Editing 01:31:56 Personalized Training, Precision Nutrition 01:34:29 Future of Sports Genomics & Ethics 01:37:50 Genetics & Athletic Performance 01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance. I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days. I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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/perform Timestamps 00:00:00 Plateau, Peaking & Overtraining 00:03:57 Sponsors: LMNT & AG1 00:07:26 “Stress is Stress,” Training & Inactivity 00:11:13 3 Scenarios for Plateau, Peaking & Overtraining 00:15:43 Physiological Passport, Personal Variation 00:20:45 Data Collection & Personal Load 00:23:54 Tool: Minimal Viable Solution & Tracking 00:28:00 Sponsor: Eight Sleep & Momentous 00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains 00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms 00:46:46 Overcoming Plateau: Nutrition, Protein 00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP) 00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching 01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers 01:10:40 Blood Biomarkers, Protein Status Markers 01:17:45 Peaking (Tapering) & Performance 01:27:04 Tool: Effectively Taper; Volume & Intensity 01:33:38 Taper & Biomarkers, Testosterone 01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability 01:45:05 Speed, Team Sports, Skills, Endurance & Taper 01:48:35 High-Performance Athletes & Tracking, Human Digital Twin 01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate 02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates 02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule. I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance. I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue. This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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/perform Timestamps 00:00:00 Lactate 00:04:21 History of Lactate Discovery 00:11:00 Sponsors: Momentous & David Protein 00:13:58 Lactate vs. Lactic Acid 00:17:00 L- vs D-Lactate, Gut Microbiome 00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution 00:22:43 3 Primary Roles of Lactate, Metabolism 00:29:04 Glucose, Mitochondria & Lactate 00:36:09 Metabolic Flexibility, Carbs vs. Fat 00:40:25 Fat Metabolism 00:44:07 Carbohydrate Metabolism, Lactate Shuttle 00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers 00:53:01 Sponsors: AG1 & Renaissance Periodization 00:55:42 Alcohol, Fat, Hangover & Exercise 01:02:54 Is More Lactate Better?, Lactate Supplementation 01:08:50 Sponsor: Continuum 01:10:21 Cause of Exercise Fatigue 01:14:52 Investigate: Lactate Analyzers, Lactate Threshold 01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training 01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold 01:33:01 Interpret: Lactate Levels, Metabolic Flexibility 01:36:12 Interpret: Lactate Threshold 01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue 01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer from chronic suboptimal sleep, the athlete’s sleep paradox, the biochemical reason athletes need more sleep, and the most common sleep disorders affecting athletes. I explain the importance of optimizing three areas for sleep: duration, quality, and timing. I also discuss how to use sleep extension to improve performance and how to use sleep banking and/or adjust sleep timing during competition training or travel. I discuss the three I’s (investigate, interpret, intervene) for improving sleep and describe sleep solutions, ranging from free protocols and low-cost wearables to high-precision clinical sleep testing. Listeners will understand the importance of sleep for performance and how to create a precise, effective sleep program tailored to individual needs and goals for yourself or the athletes you coach. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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/perform Timestamps 00:00:00 Sleep Performance 00:08:16 Sponsors: AG1 & LMNT 00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep 00:15:49 Emerging Research & Sleep Performance 00:20:51 Sleep Duration, Sleep Banking, Sleep Extension 00:28:29 Tool: Sleep Extension to Improve Athletic Performance 00:35:21 Sponsors: Absolute Rest & Momentous 00:38:23 Injury Recovery; Tool: Sleep Banking 00:45:38 Athlete’s Sleep Paradox 00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure 00:57:24 Sponsor: Eight Sleep 00:58:46 Sleep Quality, Sleep Disorders in Athletes 01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing 01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders 01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia 01:28:56 Interpret: Sleep Duration, Sleep Quality 01:36:08 Intervention: Sleep Education, Sleep Opportunity 01:42:09 Intervention: Improve Sleep Quality & Timing 01:52:38 Tool: Resolve Snoring 01:55:58 Sleep Timing, Using Sleep for Performance Enhancement 02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background. I discuss the key training concepts of strength-based programs, including progressive overload, intensity, Prilepin’s chart, autoregulation, block periodization, and how to train in multiple planes for well-rounded adaptations and injury prevention. I explain a straightforward program for improving muscle hypertrophy and discuss a more advanced program for enhancing speed and power that progresses weekly in volume, intensity, and specificity. This episode provides listeners with the fundamentals of effective strength training and practical applications of these principles, which can be further modified based on time, equipment availability, injury background, individual goals, and skill level. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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/perform Timestamps 00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power 00:08:09 Importance of Skeletal Muscle 00:10:45 Sponsors: Rhone & Continuum 00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity 00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals 00:22:23 Programs Overview; Progressive Overload, Balance 00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview 00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous 00:36:47 Tool: Hypertrophy Program, Autoregulation 00:43:28 Program Specifics, ABAB Plan 00:50:25 Hypertrophy Program Results 00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart 01:03:21 Sponsor: AG1 & Maui Nui 01:06:09 Block Periodization 01:11:27 Accumulation Phase 01:19:39 Dynamic Warm-Up & Acceleration Development 01:24:49 Speed & Power Development 01:31:52 Day 1 & Weekly Progression 01:37:48 Transmutation Phase 01:45:20 Realization Phase, Overspeed 01:53:24 Program Concepts & Modifications 02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures

In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tissue tolerance and recovery, injury prevention, and maximizing training time. I describe two endurance training programs suitable for individuals of all training levels: Metamorphosis, designed to improve VO2 max, and Faster in 50, a fifty-day marathon training program. I explain the specific methodologies of these programs, including the resistance training and endurance training elements, building volume and intensity (i.e., zones/"gears"), reps/sets, breathing, and how to assess your progress at the end. This episode focuses on specific programs and protocols for improving endurance that will help listeners develop/follow their own program or help coaches and trainers design programs for their athletes. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors 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/perform Timestamps 00:00:00 Protocols to Improve VO2 Max 00:03:08 Sponsors: LMNT & Vitality Blueprint 00:06:28 Improve VO2 Max, First Principles 00:10:43 Training Program Framework for Improving VO2 Max 00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program 00:25:34 Sponsors: Eight Sleep & Momentous 00:28:38 Metamorphosis Program: Easy Days 00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4 00:42:25 Week 5; Easy & Moderate Days; Repeats 00:47:25 Higher-Intensity Days, Power Intervals 00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test 00:55:16 Sponsor: AG1 00:56:47 Tool: First Marathon Training Program, Faster in 50 01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases 01:04:36 Phase 1, Day 1 01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators 01:15:21 Phase 2 & Increasing Endurance Training; Peak Week 01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer and Disclosures

In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to ensure you function and perform at the highest levels. I explain the difference between slow- and fast-twitch muscle fibers and why skeletal muscle is uniquely adaptable to exercise, nutrition, and lifestyle factors. I also explain why resistance training becomes increasingly critical for healthy aging and disease prevention. I explain how to use the "Three Is" of investigate, interpret, and intervene to determine if you have enough muscle, if it's functioning well, and protocols to improve muscle quality and quantity. Listeners of this episode will understand why skeletal muscle is so essential to care for and how to enhance muscle quantity and quality to optimize physiology, performance, and longevity. Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com. 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/perform Timestamps 00:00:00 Skeletal Muscle 00:04:06 Sponsors: Absolute Rest & Momentous 00:07:20 Quantity & Quality; Organ System; Health & Performance 00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types 00:15:46 What is Muscle?, Muscle Fibers, Tendon 00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age 00:24:03 Myonuclei & Adaptability 00:26:27 Muscle Fiber Types, Variable Muscle Functions 00:32:24 Fiber Type & Lifestyle Factors 00:34:54 Sponsors: David Protein & AG1 00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units 00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality 00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI) 00:56:21 FFMI, Elite Athletes, Muscle Mass 01:00:59 Muscle Asymmetry; Too Much Muscle Possible? 01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles 01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule 01:15:27 Sponsors: Maui Nui & Renaissance Periodization 01:17:51 Investigate: Muscle Quality & 4 Movement Principles 01:23:34 Muscle Quality & 3 Performance Principles 01:26:42 Interpret: Muscle Speed, Age 01:32:45 Muscle Power, Vertical Jump, Broad Jump 01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength 01:44:05 Increasing Strength, Improve Health & Longevity 01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule 01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures

In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types. I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max. Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness. Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Rhone: https://rhone.com/perform Momentous: https://www.livemomentous.com/perform LMNT: https://drinklmnt.com/perform Timestamps 00:00:00 Heart 00:02:48 Sponsors: Vitality Blueprint & Rhone 00:06:20 Muscle Types 00:08:47 VO2 max, Health & Mortality 00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:24:16 Sponsor: AG1 00:25:47 Disease, Health & Mortality 00:28:55 Cardiac Muscle & Heart 00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:42:46 Pacemakers & Heart Rate, Vagus Nerve 00:49:28 Why Doesn’t the Heart Get Sore? 00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:58:14 Heart Rate Variability 01:01:34 Sponsors: Momentous & LMNT 01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:12:30 Respiratory Rate & Stress 01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges 01:22:09 Tool: Interpretation: VO2 Max & Ranges 01:29:38 Athletes & Highest VO2 Max Scores 01:34:46 Elite Athletes & Context for VO2 Max Scores 01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures

This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton. With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific research and simple solutions. The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great. In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more. I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance. While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like an athlete. Stay tuned for Season 1, launching in Summer 2024.