New Science of Muscle Hypertrophy - Part 1, Physiology: 55 Min Phys Andy Galpin 2020-11-23 | For all of you muscle nerds out there, I cover the latest science on:1. How much muscle grows2. Is the growth uniform across the muscle?3. Show you ACTUAL elite athlete muscle fibers4. Sliding filament theory5. Myofiber lengthening6. Myofiber splitting & hyperplasia7. Myofiber growth8. Bodybuilder vs. powerlifter muscle growth9. Sarcoplasmic hypertrophy10. Include a special challenge.....In Part 2 of this 3 Part series, I'll cover "What & How To Cause Muscle Hypertrophy".◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Introducing the Bloodwork & Genetic Testing for Performance Digital Seminar Andy Galpin 2024-09-16 | Learn More 👉 biomolecularathlete.com/bloodwork-testing-special🚨 IT’S HERE! The Bloodwork & Genetic Testing for Performance Digital Seminar has officially launched! 🧬💪Get ready to unlock the secrets of your body's potential and take your performance to the next level.For a LIMITED TIME, we’re offering an 86% Instant Launch Discount 🤯 PLUS, you’ll get 4 FREE BONUSES that will accelerate your progress even more! This is the ultimate course for anyone serious about their health, performance, and longevity. 🔥
Use Creatine to Protect Your Brain From Head Injuries Andy Galpin 2024-08-15 | Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions.But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain.So, what should you do?If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options.Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone.Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses.Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.
Nutrition to Support Brain Health & Offset Brain Injuries Andy Galpin 2024-08-14 | 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: performpodcast.com/nutrition-to-support-brain-health-and-offset-brain-injuries*Thank you to our sponsors*AG1: drinkag1.com/perform LMNT: drinklmnt.com/perform Continuum: https://continuum.club/perform Momentous: livemomentous.com/performMaui Nui Venison: mauinuivenison.com/perform David Protein: davidprotein.com/perform *Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Brain Health & Injury00:03:58 Sponsors: LMNT & Continuum00:07:08 Nutrition & Supplements for Brain Injury 00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion00:16:01 Brain Injury Pathophysiology00:21:08 Burst Capillaries, Initial TBI Response00:28:55 Delayed TBI Response, Neuroinflammation00:33:11 Sponsors: Momentous & Maui Nui00:35:44 Creatine Monohydrate; Second Impact Syndrome00:40:44 Strength of Evidence Scale, Creatine00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources00:52:14 Sponsors: AG1 & David Protein00:54:57 Fish Oil, DHA, EPA00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index01:03:38 Vitamin B2 (Riboflavin), Vitamin B01:07:49 Riboflavin Dosages, Timing; Food Sources01:10:17 Choline01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep01:23:56 BCAAs Dosage, Whole Food Sources01:26:54 Magnesium01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources01:32:01 Blueberry Anthocyanins01:34:20 Anthocyanins Dosage; Food Sources01:36:09 Caffeine & Brain Injury Recovery01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media#science #nutrition #brainhealth Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Creatine, Kidney Function & Blood Tests Andy Galpin 2024-08-08 | As an athlete or fitness enthusiast, there are a number of blood markers that might seem "off" when doing a blood test. One of the most common that I get questions about is creatinine. Creatinine helps provide insight into kidney function, and when it's high, it could be a sign of acute kidney problems. However, if you are supplementing with creatine, your creatinine levels will likely show up as high in a blood test, irrespective of any kidney issues. Similarly, if you have a lot of muscle mass, your creatinine levels are likely going to test high as well.For example, of the athletes I coach, nearly all have a lot of muscle and supplement with 5-10g of creatine daily, given the benefits of creatine as a supplement (a topic for another post…). Given that, I don't think I've ever seen a creatinine level not on the high end or exceeding the typical reference range (0.7-1.3 mg/dL). It's not something I worry about. However, I also make sure to check cystatin C. This is a marker of kidney function that is not impacted by creatine supplementation, muscle mass, etc. All this and much more on blood analysis and various blood markers is discussed in this week's episode titled "How to Use & Interpret Blood Tests for High Performance."
How to Use & Interpret Blood Tests for High Performance | Perform with Dr. Andy Galpin Andy Galpin 2024-08-07 | 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: performpodcast.com/how-to-use-and-interpret-blood-tests-for-high-performance*Thank you to our sponsors*AG1: drinkag1.com/perform Eight Sleep: eightsleep.com/perform Vitality Blueprint: vitalityblueprint.com/perform Momentous: livemomentous.com/performLMNT: drinklmnt.com/perform Renaissance Periodization: rpstrength.com/perform *Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Blood Testing, Albumin, MCV00:03:05 Sponsors: Eight Sleep & Vitality Blueprint 00:05:55 Blood Testing for Performance00:09:24 Cons of Blood Work00:13:39 Pros of Blood Work00:19:30 Investigate: Blood Panels for General Health, CBC, CMP00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover00:32:08 Sponsors: Momentous & LMNT00:35:21 Albumin, Hydration, Inflammation00:38:50 Endurance Training, Iron00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B1200:50:52 Sodium, Potassium00:56:48 Energy & Fatigue, Blood Glucose01:02:39 Sponsors: AG1 & Renaissance Periodization01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine01:28:44 Context & Interpretation, Strength vs. Endurance01:34:13 Sleep Apnea, Hemoglobin, Endurance Training01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine01:46:18 ALT, AST, Athlete’s Paradox01:49:05 Optimal for What?, Context & Blood Markers01:56:35 Tool: Analytical, Diurnal & Biological Variability02:01:39 Patterns & Categories: Hydration, Inflammation02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media#science #bloodtesting #fitnessDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Genetic Testing for Sports Performance | Perform with Dr. Andy Galpin Andy Galpin 2024-07-31 | 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: performpodcast.com/genetic-testing-for-sports-performance*Thank you to our sponsors*AG1: drinkag1.com/perform Rhone: rhone.com/perform Momentous: livemomentous.com/performContinuum: https://continuum.club/perform Absolute Rest: absoluterest.com/perform Renaissance Periodization: rpstrength.com/perform *Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Genetics, Sports Genomics00:06:51 Genetic Testing & Human Performance00:11:21 Sponsors: AG1 & Rhone 00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations00:25:12 Myostatin Mutation; ACTN3 & ACE Genes00:32:42 Sponsor: Momentous & Continuum00:35:36 Investigate: Direct-to-Consumer Genetic Testing00:38:10 History of Sport Genomics, Candidate Genes00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing00:53:12 Sponsors: Absolute Rest & Renaissance Periodization00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes01:05:36 Traits & Gene Number; Height01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification01:18:19 Genetic Contribution to Traits, Variance01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes01:28:46 Intervene: Gene Doping, Gene Editing01:31:56 Personalized Training, Precision Nutrition01:34:29 Future of Sports Genomics & Ethics01:37:50 Genetics & Athletic Performance01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media#genetics #scienceDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks | Perform with Dr. Andy Galpin Andy Galpin 2024-07-24 | 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: performpodcast.com/avoid-fitness-plateaus-overtraining-and-mis-timed-performance-peaks*Thank you to our sponsors*AG1: drinkag1.com/perform LMNT: drinklmnt.com/perform Eight Sleep: eightsleep.com/perform Momentous: livemomentous.com/performVitality Blueprint: vitalityblueprint.com/perform Renaissance Periodization: rpstrength.com/perform *Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Plateau, Peaking & Overtraining00:03:57 Sponsors: LMNT & AG100:07:26 “Stress is Stress,” Training & Inactivity00:11:13 3 Scenarios for Plateau, Peaking & Overtraining00:15:43 Physiological Passport, Personal Variation00:20:45 Data Collection & Personal Load00:23:54 Tool: Minimal Viable Solution & Tracking00:28:00 Sponsor: Eight Sleep & Momentous00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms00:46:46 Overcoming Plateau: Nutrition, Protein00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers01:10:40 Blood Biomarkers, Protein Status Markers01:17:45 Peaking (Tapering) & Performance01:27:04 Tool: Effectively Taper; Volume & Intensity01:33:38 Taper & Biomarkers, Testosterone01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability01:45:05 Speed, Team Sports, Skills, Endurance & Taper01:48:35 High-Performance Athletes & Tracking, Human Digital Twin01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media#exercise #fitness #scienceDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
The Importance of Lactate in Exercise Physiology Andy Galpin 2024-07-18 | This week’s episode: Why lactate matters more than you think. Learn how it impacts your metabolism, fuels your organs, and signals your body to adapt.
How Lactate & Metabolism Influence Performance | Perform with Dr. Andy Galpin Andy Galpin 2024-07-17 | 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: performpodcast.com/how-lactate-and-metabolism-influence-performance*Thank you to our sponsors*AG1: drinkag1.com/performMomentous: livemomentous.com/performDavid Protein: davidprotein.com/performRenaissance Periodization: rpstrength.com/perform Continuum: https://www.continuum.club/perform*Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Lactate00:04:21 History of Lactate Discovery 00:11:00 Sponsors: Momentous & David Protein00:13:58 Lactate vs. Lactic Acid00:17:00 L- vs D-Lactate, Gut Microbiome00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution00:22:43 3 Primary Roles of Lactate, Metabolism00:29:04 Glucose, Mitochondria & Lactate00:36:09 Metabolic Flexibility, Carbs vs. Fat00:40:25 Fat Metabolism00:44:07 Carbohydrate Metabolism, Lactate Shuttle00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers00:53:01 Sponsors: AG1 & Renaissance Periodization00:55:42 Alcohol, Fat, Hangover & Exercise01:02:54 Is More Lactate Better?, Lactate Supplementation01:08:50 Sponsor: Continuum01:10:21 Cause of Exercise Fatigue01:14:52 Investigate: Lactate Analyzers, Lactate Threshold01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold01:33:01 Interpret: Lactate Levels, Metabolic Flexibility01:36:12 Interpret: Lactate Threshold01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Enhance Performance With Proper Timing | Dr. Andy Galpin Andy Galpin 2024-07-16 | I discuss the significant impact of circadian rhythms on athletic performance, illustrating how optimizing timing can enhance outcomes based on extensive research across various sports and historical data.Watch the full episode: youtu.be/wrqBJHIlgVUShow notes: performpodcast.com/how-to-enhance-performance-with-better-sleep*Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com*Timestamps*00:00 Understanding Circadian Rhythms & Performance00:27 Research Insights from Various Sports00:50 Impact of Circadian Timing on Game Outcomes01:25 Expert Contributions & Tools01:59 Case Studies & Predictions03:22 Practical Examples & Applications05:45 Conclusion and Final ThoughtsDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
9 Tips to Improve Your Sleep | Dr. Andy Galpin Andy Galpin 2024-07-16 | I discuss various strategies to improve sleep quality, including identifying and treating sleep disorders, adjusting caffeine intake, managing environmental factors, and addressing snoring issues.Watch the full episode: youtu.be/wrqBJHIlgVUShow notes: performpodcast.com/how-to-enhance-performance-with-better-sleep*Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com*Timestamps*00:00 Introduction to Sleep Quality Solutions00:04 Identifying and Treating Sleep Disorders00:45 Strategies for Falling Asleep Faster02:53 Creating a Sleep-Friendly Environment04:23 Improving Sleep While Traveling05:42 Staying Asleep Through the Night10:29 Addressing Snoring Issues13:49 Conclusion & Further Resources#science #sleepDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
How Your Partner Can Negatively Impact Your Sleep Quality Andy Galpin 2024-07-12 | If you're struggling with sleep and feel like you've tried everything to no avail, you might consider getting your partner checked. I've seen it more times than I can count. Partner A can't fall asleep, stay asleep, or just feels crummy every morning. The assumption is that a sleep problem exists. Partner B is the opposite; falls and stays asleep easily. After endless tests and treatments, Partner A sees little or no progress. In the recent episode of Perform, I talked about how frequently we've found this stems from disordered sleep in Person B (the 'good sleeper')! For example, a big problem can be a partner's snoring (sometimes perceivable by Partner A, and SOMETIMES NOT!). Snoring can disturb the sleep of the person sharing the bed, causing them to have broken sleep and overall poor sleep quality. When the partner's snoring was treated, often with medical help and proper treatment, the other person's sleep quality improved immediately and stayed that way. It's important to consider environmental and relationship factors when diagnosing and treating sleep problems.
How to Enhance Performance With Better Sleep | Perform with Dr. Andy Galpin Andy Galpin 2024-07-10 | 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/how-to-enhance-performance-with-better-sleep*Thank you to our sponsors*AG1: drinkag1.com/perform LMNT: drinklmnt.com/perform Absolute Rest: absoluterest.com/perform Momentous: livemomentous.com/performEight Sleep: eightsleep.com/perform*Social & Website*X: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDth*Timestamps*00:00:00 Sleep Performance00:08:16 Sponsors: AG1 & LMNT00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep00:15:49 Emerging Research & Sleep Performance00:20:51 Sleep Duration, Sleep Banking, Sleep Extension00:28:29 Tool: Sleep Extension to Improve Athletic Performance00:35:21 Sponsors: Absolute Rest & Momentous00:38:23 Injury Recovery; Tool: Sleep Banking00:45:38 Athlete’s Sleep Paradox00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure00:57:24 Sponsor: Eight Sleep00:58:46 Sleep Quality, Sleep Disorders in Athletes01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia01:28:56 Interpret: Sleep Duration, Sleep Quality01:36:08 Intervention: Sleep Education, Sleep Opportunity01:42:09 Intervention: Improve Sleep Quality & Timing01:52:38 Tool: Resolve Snoring01:55:58 Sleep Timing, Using Sleep for Performance Enhancement02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media#Health #Sleep Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
7 Key Factors to Optimize Your Training Program | Dr. Andy Galpin Andy Galpin 2024-07-09 | I discuss the seven modifiable variables of exercise programming, represented by the acronym COFIVRP, which include choice, order, volume, intensity, frequency, rest, and progression.Watch the full episode: youtu.be/kUFx68VsZJYShow notes: performpodcast.com/build-muscle-size-strength-and-power-with-science-backed-programsSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#health #strength #exercise Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
The Differences in Training for Hypertrophy (Muscle Size) vs. Strength & Power | Dr. Andy Galpin Andy Galpin 2024-07-09 | I discuss how varying repetition ranges, intensity, and rest periods influence hypertrophy, strength, and power adaptations in resistance training.Watch the full episode: youtu.be/kUFx68VsZJYShow notes: performpodcast.com/build-muscle-size-strength-and-power-with-science-backed-programsSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#health #strength #hypertrophy Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Build Muscle Size, Strength & Power With Science-Backed Programs | Perform with Dr. Andy Galpin Andy Galpin 2024-07-03 | 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/build-muscle-size-strength-and-power-with-science-backed-programsThank you to our sponsorsAG1: drinkag1.com/performRhone: rhone.com/performContinuum: https://www.continuum.club/performRenaissance Periodization: rpstrength.com/pages/performMomentous: livemomentous.com/performMaui Nui Venison: mauinuivenison.com/perform Social & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthTimestamps00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power00:08:09 Importance of Skeletal Muscle 00:10:45 Sponsors: Rhone & Continuum00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals00:22:23 Programs Overview; Progressive Overload, Balance00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous00:36:47 Tool: Hypertrophy Program, Autoregulation00:43:28 Program Specifics, ABAB Plan00:50:25 Hypertrophy Program Results00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart01:03:21 Sponsor: AG1 & Maui Nui01:06:09 Block Periodization01:11:27 Accumulation Phase01:19:39 Dynamic Warm-Up & Acceleration Development01:24:49 Speed & Power Development01:31:52 Day 1 & Weekly Progression01:37:48 Transmutation Phase01:45:20 Realization Phase, Overspeed01:53:24 Program Concepts & Modifications02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media#Health #Muscle #StrengthDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
How to Improve Your VO2 Max & Build Endurance | Perform with Dr. Andy Galpin Andy Galpin 2024-06-26 | 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, including additional resources, at performpodcast.com/how-to-improve-your-vo2-max-build-enduranceThank you to our sponsorsAG1: drinkag1.com/perform LMNT: drinklmnt.com/perform Vitality Blueprint: vitalityblueprint.com/perform Eight Sleep: eightsleep.com/perform Momentous: livemomentous.com/performSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthTimestamps00:00:00 Protocols to Improve VO2 Max00:03:08 Sponsors: LMNT & Vitality Blueprint00:06:28 Improve VO2 Max, First Principles00:10:43 Training Program Framework for Improving VO2 Max00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program00:25:34 Sponsors: Eight Sleep & Momentous00:28:38 Metamorphosis Program: Easy Days00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-400:42:25 Week 5; Easy & Moderate Days; Repeats00:47:25 Higher-Intensity Days, Power Intervals00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test00:55:16 Sponsor: AG100:56:47 Tool: First Marathon Training Program, Faster in 5001:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases01:04:36 Phase 1, Day 1 01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators01:15:21 Phase 2 & Increasing Endurance Training; Peak Week01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media#fitness #endurance #vo2max Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
How to Test if Youre Strong or Weak | Dr. Andy Galpin Andy Galpin 2024-06-24 | I discuss the strength benchmarks for men and women, emphasizing the significance of grip strength as an indicator of overall health and its role in reducing risks of sarcopenia and dementia.Watch the full episode: youtu.be/TtBocZjflqgShow notes: performpodcast.com/why-muscle-matters-and-how-to-build-itSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#health #strengthDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Best Nutrition & Training to Simulate Muscle Growth | Dr. Andy Galpin Andy Galpin 2024-06-23 | I discuss the importance of resistance exercise over nutrition for muscle growth, emphasizing sufficient caloric intake and a protein target of at least 1.6 grams per kilogram (0.73 grams per pound), along with varied exercise and optimal training strategies for hypertrophy.Watch the full episode: youtu.be/TtBocZjflqgShow notes: performpodcast.com/why-muscle-matters-and-how-to-build-itSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3VzCiwpSpotify: https://spoti.fi/3VzYtT3Website: performpodcast.com#health #nutrition #musclegrowthDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Optimal Weekly Sets for Muscle Growth Andy Galpin 2024-06-20 | Episode #2 of my new podcast — Perform with Dr. Andy Galpin — covers the critical importance of muscle for performance and longevity. In this clip, I share the need to have 15-20 working sets per muscle group per week to best stimulate muscle hypertrophy (AKA muscle growth). However, well-trained individuals might continue to see gains going to 25 sets (or even more!) per week. The number of reps per set can range from 5-30, meaning you've got plenty of options and combinations. Each muscle group should be trained 1 to 3 times per week (spaced out by 72 hr is usually best). Training each muscle group 2 times per week is usually the best way to achieve your 15-20 working sets per muscle (or muscle group). 3 times per week is possible and might make it easier to achieve your total volume. However, going more than that (4+ times per muscle per week) requires closely focusing on recovery, and fewer than 3 times per week can be both physically challenging and with the total time required at the gym. Once per week is also theoretically possible, but practically it becomes very challenging to achieve the total amount of volume.
Why Muscle Matters & How to Build Muscle | Perform with Dr. Andy Galpin Andy Galpin 2024-06-19 | 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/why-muscle-matters-and-how-to-build-itThank you to our sponsorsAG1: drinkag1.com/perform Absolute Rest: absoluterest.com/performMomentous: livemomentous.com/performDavid: davidprotein.com/perform Maui Nui Venison: mauinuivenison.com/perform Social & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthTimestamps00:00:00 Skeletal Muscle00:04:06 Sponsors: Absolute Rest & Momentous00:07:20 Quantity & Quality; Organ System; Health & Performance00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types00:15:46 What is Muscle?, Muscle Fibers, Tendon00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age00:24:03 Myonuclei & Adaptability00:26:27 Muscle Fiber Types, Variable Muscle Functions00:32:24 Fiber Type & Lifestyle Factors00:34:54 Sponsors: David Protein & AG100:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)00:56:21 FFMI, Elite Athletes, Muscle Mass01:00:59 Muscle Asymmetry; Too Much Muscle Possible?01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule01:15:27 Sponsors: Maui Nui & Renaissance Periodization01:17:51 Investigate: Muscle Quality & 4 Movement Principles01:23:34 Muscle Quality & 3 Performance Principles 01:26:42 Interpret: Muscle Speed, Age01:32:45 Muscle Power, Vertical Jump, Broad Jump01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength01:44:05 Increasing Strength, Improve Health & Longevity01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media#Health #Fitness #MuscleDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
How to Improve Your VO2 Max & Fitness with Science-backed Training | Dr. Andy Galpin Andy Galpin 2024-06-19 | I discuss how to optimize VO2 max by balancing low, moderate, and high-intensity training to improve cardiovascular efficiency and overall aerobic capacity.Watch the full episode: youtu.be/A8HbppXMDWYShow notes: performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitnessSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#vo2max #health #fitnessDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
How Fit Are You? How to Assess Your VO2 Max & Resting Heart Rate | Dr. Andy Galpin Andy Galpin 2024-06-18 | I discuss the gold standard for measuring VO2 max in a laboratory setting and evaluate the accuracy of fitness technologies and various estimation methods.Watch the full episode: youtu.be/A8HbppXMDWYShow notes: performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitnessSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#vo2max #health #fitnessDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Why Do You Breathe? Respiratory Rate & Your Overall Health & Fitness | Dr. Andy Galpin Andy Galpin 2024-06-18 | I discuss the critical role of breathing in regulating metabolism, pH levels, and stress, as well as its impact on heart rate variability and the importance of monitoring respiratory rate.Watch the full episode: youtu.be/A8HbppXMDWYShow notes: performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitnessSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#vo2max #health #fitnessDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Building VO2 Max Is Critical for Longevity & Overall Health | Dr. Andy Galpin Andy Galpin 2024-06-18 | I discuss the research highlighting the strong predictive value of cardiorespiratory fitness (as measured by VO2 Max) on all-cause mortality and the significant health risks associated with low fitness levels.Watch the full episode: youtu.be/A8HbppXMDWYShow notes: performpodcast.com/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitnessSocial & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthWebsite: performpodcast.com#vo2max #health #fitnessDisclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Increasing VO2 Max for Better Endurance & Health Andy Galpin 2024-06-15 | Increasing your VO2 max is crucial because it enhances your body's ability to utilize oxygen efficiently, leading to improved endurance, better overall cardiovascular health, and enhanced performance in both daily activities and athletic endeavors. From a lifespan perspective, it dramatically reduces mortality risk and does not appear to have an upper limit - so the benefits do not taper off as you get more fit. The more, the better here. With appropriate training, nutrition, sleep, and stress management, a 30-50% improvement in VO2 max is possible within 6-12 months, though the rate of increase slows as fitness improves. Some published research even found that highly trained individuals can increase by 10-20% after a year, while untrained individuals might achieve this in 4-6 months.Please keep in mind how 'percent changes' work mathematically. Let me give you a real-life example of two middle-aged females whom I just started coaching last week. Client 1 is in moderately decent cardiovascular fitness, so I'd expect her to go from 33 ml/kg/min to 38 ml/kg/min in the next 6 months — which would be an increase of 5 ml/kg/min and represent 15%. That's a reasonable expectation and something I've personally seen in our clients countless times. However, client 2 is a former elite athlete and is still very fit. She's currently at 56 ml/kg/min, so increasing her by 15% would take her to 64 ml/kg/min. That's possible but not likely. Frankly, anything over 60 ml/kg/min would be an enormous jump.You can learn more about how and why to strengthen your heart and cardiovascular fitness, which is covered in Episode 1 of Perform with Dr. Andy Galpin.
Building a Strong Heart Andy Galpin 2024-06-12 | In this episode — Building a Strong Heart — you’ll learn all about the special anatomical and physiological characteristics that make your heart the most unique MUSCLE in your entire body, and you’ll learn specific steps you can take to improve your cardiovascular health and VO2 Max. I cover things like why you breathe, how a heart can keep beating even after it loses nerve innervation (e.g., if it gets pulled out of your chest, Temple of Doom style), why it never gets sore, and how heart function and measures like VO2 Max relate to your short and long-term health and performance.And, like every episode, I’ll discuss multiple ways to gauge your fitness and how best to improve it. I’ll do this by covering the “Three Is” — Investigate (what and how to measure VO2 Max score), Interpret (are your scores good, bad, terrible, best in world history), and Intervene (how to improve!). So whether your jam is sports, longevity, physical fitness, or just avoiding death for as long as possible, you all have a heart, so this episode is for you. Remember, in the words of legendary track coach Bill Bowerman, “If you have a body, you’re an athlete.” And nobody ever complained about their heart performing too well. I really do my best to keep up with the comments, but given this is the very first installment in our 10-episode season, I’m going to work super hard to respond to all of your questions and comments, and there are far worse ways to spend time on a Wednesday, and I love teaching, so go nuts below!As always, a million thank you’s to my co-workers at this podcast, RAPID, Vitality, Absolute Rest, BioMolecular Athlete, Anthropy, and elsewhere, my students in the lab, and most importantly, all of you. The podcast — Perform with Dr. Andy Galpin — can be found on Apple Podcasts, Spotify, YouTube, across all other podcast platforms, and at performpodcast.com. Enjoy!
How & Why to Strengthen Your Heart & Cardiovascular Fitness | Perform with Dr. Andy Galpin Andy Galpin 2024-06-12 | 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/how-and-why-to-strengthen-your-heart-and-cardiovascular-fitnessThank you to our sponsorsAG1: drinkag1.com/perform Vitality Blueprint: vitalityblueprint.com/perform Rhone: rhone.com/perform Momentous: livemomentous.com/pages/dr-andy-galpinLMNT: drinklmnt.com/perform Social & WebsiteX: https://x.com/DrAndyGalpinInstagram: instagram.com/drandygalpinThreads: threads.net/@drandygalpinLinkedIn: linkedin.com/in/andy-galpin-a90a2b262Apple Podcasts: apple.co/3yUVD3rSpotify: https://spoti.fi/4enqDthTimestamps00:00:00 Heart00:02:48 Sponsors: Vitality Blueprint & Rhone00:06:20 Muscle Types00:08:47 VO2 max, Health & Mortality00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality00:24:16 Sponsor: AG100:25:47 Disease, Health & Mortality00:28:55 Cardiac Muscle & Heart00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages00:42:46 Pacemakers & Heart Rate, Vagus Nerve00:49:28 Why Doesn’t the Heart Get Sore?00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output00:58:14 Heart Rate Variability01:01:34 Sponsors: Momentous & LMNT01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate01:12:30 Respiratory Rate & Stress01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges01:22:09 Tool: Interpretation: VO2 Max & Ranges01:29:38 Athletes & Highest VO2 Max Scores01:34:46 Elite Athletes & Context for VO2 Max Scores01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media#Health #Fitness #CardiovascularHealth Disclaimer & Disclosures: performpodcast.com/disclaimer-disclosures
Blood Work for The Worlds Most Elite Performers Andy Galpin 2024-02-06 | Introducing the world's first and only system for Premium Performance Blood work - done for you! Vitality Blueprint is built upon the system Dr. Andy Galpin and Dan Garner have been using for over a decade with the world's most elite performers (athletes, musicians, actors, executives, leaders, etc.). We've meticulously designed extensive male and female panels based on the markers most relevant to human performance. Your results are interpreted for you NOT against "normal reference ranges", the average unhealthy adult, or disease risk, but what OPTIMAL physiology looks like in an elite performer. You're then given a specific and customized solution protocol to correct any physiological constraints and maximize how you're looking, feeling, and PERFORMING. Pre-sale is happening now! Go to www.vitalityblueprint.com to reserve your slot at a discounted price while it's still open. See you there!
Welcome to Perform with Dr. Andy Galpin Andy Galpin 2024-01-17 | 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.performpodcast.com
Dr. Andy Galpin Reveals Why Strength AND Endurance Training are Key to Unlocking Optimal Health 🚀 Andy Galpin 2024-01-13 | 🚨 Free Exclusive Hypertrophy Fireside Chat: bit.ly/BioMo-Hypertrophy◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpinIn today's video, we are. breaking down the age-old debate what is better for you Strength Training or Endurance Training? Dr. Andy Galpin takes a comprehensive look at how combining strength and endurance training can drastically improve your overall health and fitness.What You'll Learn:The Science Behind Strength and Endurance Training: Discover the unique benefits each brings to your body and mind.Synergistic Effects for Optimal Health: Understand how blending strength and endurance training can lead to improved cardiovascular health, muscle growth, and overall well-being.Practical Application: Dr. Galpin shares effective ways to incorporate both training styles into your routine, regardless of your fitness level.Why This Video is Crucial for Your Fitness Journey:Expert Insights: Benefit from Dr. Galpin's extensive knowledge in sports science and human performance.Holistic Approach to Fitness: Learn how to create a balanced training regimen for long-term health benefits.Boost Your Training IQ: Enhance your understanding of fitness with science-backed information and practical tips.Timestamps:0:00 - Introduction0:30 - Differentiating between strength and Endurance Training1:07 - Importance of Endurance Training and Strength Training1:25 - Andy Galpin explains endurance protocols 4:24- Why it's important to perform at High Heart Rates5:30- Minimal Effective Routine 7:38- Taper in Cross Country Runners Study9:04- Free Hypertrophy Highlights Fireside Chat9:15- Watch Next Don't forget to join Team BioMo!For more content like this, including tips on strength training, power workouts, and overall human performance. We regularly post content that helps you unlock your full athletic potential.Connect with Team BioMo! Instagram: bit.ly/BioMo-IGX: bit.ly/BioMo-XWebsite: biomolecularathlete.comSpecial Thanks to Max Lugavere: Before we wrap up, we want to extend a massive thank you to The Genius Life Podcast for hosting Dr. Andy Galpin. Discussing the importance of human performance, Dr. Galpin had the opportunity to delve into his expertise and share invaluable insights with the audience.The Genius Life Podcast consistently brings enlightening conversations to the forefront, and it was an honor for Dr. Galpin to contribute to this platform. Their commitment to exploring diverse topics around health, wellness, and performance aligns perfectly with our mission at BioMolecular Athlete.Make sure to check out Dr. Galpin's episode and follow The Genius Life Podcast for more thought-provoking content.Connect with Max Lugavere and the Genius Life Podcast: youtu.be/Slcu2FzbvpE?si=Oigx5r2uCpa2IgYZ
Dr. Andy Galpin Unveils the 9 Core Principles of Training: Ultimate Human Performance Blueprint 💪 Andy Galpin 2024-01-06 | 🚨 Free Exclusive Hypertrophy Fireside Chat: bit.ly/BioMo-Hypertrophy◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpinIn today's video Dr. Andy Galpin, a renowned expert in human performance and sports science, reveals the 9 Core Principles of Training. This comprehensive guide is your blueprint to achieving the ultimate in human performance, whether you're an athlete, coach, or fitness enthusiast.In this video, you'll discover:The 9 Core Training Principles: Dr. Galpin breaks down each principle, explaining its significance and application in your training regimen.Science-Backed Techniques: Understand the research and science that underpin these core training principles.Practical Application: Learn how to integrate these principles into your workout routine for maximized results.Why this video is a must-watch:Expert Guidance: Benefit from Dr. Galpin’s extensive knowledge and experience in athletic training and performance enhancement.Enhance Your Training: Whether you're looking to improve strength, endurance, or overall fitness, these principles are key to your success.Boost Your Training IQ: Elevate your understanding and application of training with these proven, effective strategies.Video Timestamps:0:00 - Introduction0:28 - Nine Adaptations 3:48 - Progressive Overload4:17 - How to achieve progressive overload5:19 - Modifiable Variables5:54 - Andy's Laws of Training 7:35 - Variable 1: Exercise Choice8:50 - Variable 2: Intensity 9:28 - Variable 3: Volume9:42 - Variable 4: Rest Intervals10:28- How to judge soreness after workouts12:22- Variable 5: Training Frequency13:35 - Free EXCLUSIVE Fireside Chat13:47 - Watch NextDon't forget to join Team BioMo!For more content like this, including tips on strength training, power workouts, and overall human performance. We regularly post content that helps you unlock your full athletic potential.Connect with Team BioMo! Instagram: bit.ly/BioMo-IGX: bit.ly/BioMo-XWebsite: biomolecularathlete.comSpecial Thanks to Andrew Huberman:Before we wrap up, I want to extend a big thank you to Andrew Huberman of the Huberman Lab Podcast. His insightful contributions to the field of neuroscience and his dedication to disseminating scientific knowledge have been an inspiration. His work in exploring the depths of human performance and brain health has significantly enriched our understanding and approach. Thank you, Andrew, for your invaluable research and for being a beacon of knowledge in the scientific community.Connect with Andrew Huberman and the Huberman Lab Podcast:Youtube: www.youtube.com/@UC2D2CMWXMOVWx7giW1n3LIg Instagram: instagram.com/hubermanlabWebsite: hubermanlab.com#DrAndyGalpin #StrengthTraining #PowerTraining #FitnessProgramming #WorkoutSecrets #AthleticPerformance #StrengthCoach #GymTips #MuscleBuilding #Powerlifting #SportsScience #FitnessEducation #WorkoutTechniques #TrainingInsights #StrengthAndPower
Dr. Andy Galpin Breaks Down the Ultimate Strength & Power Programming Secrets ✅ Andy Galpin 2023-12-30 | 🚨 Free Hypertrophy Fireside Chat: bit.ly/BioMo-Hypertrophy◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpinWelcome to a deep dive into the realms of strength and power with Dr. Andy Galpin! In this highly informative video, "Dr. Andy Galpin Breaks Down the Ultimate Strength & Power Programming Secrets ✅", you're about to unlock the secrets to enhancing your physical capabilities like never before.What You'll Discover:Proven Techniques for Strength Gains: Understand the science and application of methods that top athletes use to build incredible strength.Power Programming Secrets: Learn how to effectively program your workouts to maximize power output and performance.Integrating Science and Practice: Discover how the latest research in sports science translates into practical strategies for your training.Why This Video is a Must-Watch:Expert Knowledge: Dr. Andy Galpin is renowned for his expertise in human performance, bringing years of research and hands-on experience.Real-World Application: This isn’t just theory – you'll gain actionable insights to apply in your training routines.Enhance Your Training IQ: Elevate your understanding of strength and power training with cutting-edge, scientifically-backed techniques.Timestamps:0:00 - Introduction to Strength & Power Programming0:26 - Modifiable Variable One: Exercise Choice 2:09 - 3x5 Method for Strength and Power2:41 - Modifiable Variable Two: Exercise Order3:43 - Modifiable Variable Three: Volume & Intensity5:10 - Dr. Galpin Breakdown Supersets for Strength and Power6:54 - Modifiable Variable Four: Frequency 7:31 - Exercise Progression Breakdown8:01 - FREE Hypertrophy Fireside Chat8:14 - Watch Next Don't forget to join Team BioMo!For more content like this, including tips on strength training, power workouts, and overall human performance. We regularly post content that helps you unlock your full athletic potential.Connect with Team BioMo! Instagram: bit.ly/BioMo-IGX: bit.ly/BioMo-XWebsite: biomolecularathlete.comSpecial Thanks to Andrew Huberman:Before we wrap up, I want to extend a big thank you to Andrew Huberman of the Huberman Lab Podcast. His insightful contributions to the field of neuroscience and his dedication to disseminating scientific knowledge have been an inspiration. His work in exploring the depths of human performance and brain health has significantly enriched our understanding and approach. Thank you, Andrew, for your invaluable research and for being a beacon of knowledge in the scientific community.Connect with Andrew Huberman and the Huberman Lab Podcast:Youtube: www.youtube.com/@UC2D2CMWXMOVWx7giW1n3LIg Instagram: instagram.com/hubermanlabWebsite: hubermanlab.com#DrAndyGalpin #StrengthTraining #PowerTraining #FitnessProgramming #WorkoutSecrets #AthleticPerformance #StrengthCoach #GymTips #MuscleBuilding #Powerlifting #SportsScience #FitnessEducation #WorkoutTechniques #TrainingInsights #StrengthAndPower
Dr. Andy Galpin Reveals the Power of the Valsalva Technique | Unlocking Hidden Strength & Power 💪 Andy Galpin 2023-12-22 | ◾ I'd appreciate the support on Patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin🚨 Free Hypertrophy Fireside Chat: bit.ly/BioMo-HypertrophyIn this video, Dr. Galpin Reveals the Power of the "Valsalva Technique" we unlock the secrets of a technique used by top athletes to maximize their performance.What You'll Learn:Understanding the Valsalva Technique: Dr. Galpin explains the science behind this powerful breathing method. Joined by world-renowned Application in Training: Learn how to correctly apply the Valsalva Technique in your strength and power training routines.Benefits for Athletic Performance: Discover the transformative impact this technique can have on your overall fitness and athletic achievements.Why Watch?Expert Insights: Dr. Andy Galpin is a renowned figure in sports science, known for his expertise in human performance.Practical Tips: This video offers practical, easy-to-implement advice that can revolutionize your training.Boost Your Training Knowledge: Elevate your understanding of strength and power training with proven, scientific techniques.Timestamps:0:00 - Introduction0:23 - What is the Valsalva Technique?2:30 - The Generals Rules "Valsalva Technique"3:53 - How to Implement the Technique in Training4:55 - How to implement breathing during your training5:40 - When to hold breath vs breathing during sets6:48 - How to breathe when doing multiple repetitions7:58 - FREE Hypertrophy Fireside Chat8:10- Join Team BioMoDon't forget to join Team BioMo!For more content like this, including tips on strength training, power workouts, and overall human performance. We regularly post content that helps you unlock your full athletic potential.Connect with Team BioMo! Instagram: bit.ly/BioMo-IGX: bit.ly/BioMo-XWebsite: biomolecularathlete.comSpecial Thanks to Andrew Huberman:Before we wrap up, I want to extend a big thank you to Andrew Huberman of the Huberman Lab Podcast. His insightful contributions to the field of neuroscience and his dedication to disseminating scientific knowledge have been an inspiration. His work in exploring the depths of human performance and brain health has significantly enriched our understanding and approach. Thank you, Andrew, for your invaluable research and for being a beacon of knowledge in the scientific community.Connect with Andrew Huberman and the Huberman Lab Podcast:Youtube: www.youtube.com/@UC2D2CMWXMOVWx7giW1n3LIg Instagram: instagram.com/hubermanlabWebsite: hubermanlab.com#DrAndyGalpin #StrengthTraining #PowerTraining #ValsalvaTechnique #FitnessScience #AthleticPerformance #WorkoutTechniques #StrengthAndPower #FitnessCommunity #TrainingTips
Dr. Andy Galpins NEW Project 🤯 Andy Galpin 2023-11-14 | Awesome Links to Get Started:✅ Access Your Free Hypertrophy Highlights Fireside Chat Here: bit.ly/BioMo-Hypertrophy✅ BioMolecular Athlete Website: biomolecularathlete.comWelcome to a pivotal moment in fitness and athletic training! I'm super excited to announce the launch of BioMolecular Athlete, a groundbreaking platform co-founded by myself and the esteemed Coach Dan Garner. BioMolecular Athlete is not just another fitness brand; it's a movement dedicated to revolutionizing how we approach athletic training, performance, and science. Our mission is to provide coaches, athletes, and fitness enthusiasts with the most advanced, science-backed resources and training methodologies available today.In this video, I share the vision and inspiration behind BioMolecular Athlete.Explore what makes our approach unique and transformative.Discuss how this platform can significantly elevate your fitness and coaching game.Remember, BioMolecular Athlete is more than just training; it's a community, a resource, and a catalyst for change in the fitness world. Join us on this exciting journey!Don't forget to like, share, and subscribe for more updates and content on fitness science, training tips, and insights into BioMolecular Athlete. Let's push the boundaries of what's possible together!#BioMolecularAthlete #AthleticTraining #DrAndyGalpin #DanGarner #Hypertrophy #TrainingScience #FitnessCommunity◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
25 Min Phys: Leg Strength Predicts Cognitive Function Andy Galpin 2023-10-06 | Dr. Wood and I discussed our recent paper, which found some novel and interesting things regarding the relationship between leg strength, cognitive function, and exercise history.Check it out and let us know if you'd like more of these things.
55 Min Phys: The Science of Rhodiola Rosea Supplementation - Does it Work, How Much, When, & More Andy Galpin 2023-08-31 | We recently published a literature review on RR for exercise performance. In this video, myself and the lead author, Dr. Grant Tinsley, beak it all down for you. If you'd like, the full paper is here (pubmed.ncbi.nlm.nih.gov/37641937) and is open access, so 100% free for all to download and read. I hope you enjoy and please let me know if you like this format as I'd like to do more of them, if people find them valuable. ◾ I'd appreciate support on patreon: patreon.com/andygalpin◾ More information at: http://www.andygalpin.com◾ Instagram: @drandygalpin◾ Twitter: @drandygalpin
Blood Work for Athletic Performance: What To Order, Look For, & How To Interpret - 25 Min Phys Andy Galpin 2021-12-10 | I sat down for an IG Live with my buddy and blood chemistry wizard Dan Garner and we talked about everything from:1) What tests to order2) What to look for3) A case study - sample blood work interpretation on the spot4) A bunch of live questions5) Why you shouldn't use the "reference ranges" when looking at your results6) Some of the most common things we've seen in athletes over the yearsAnd much more.If you like this, let me know and we'll consider doing it again. Might even expand to talk about other important lab metrics (e.g., saliva, stool, hair, etc.). Cheers,Andy
5 Min Phys Every Macro and Micronutrient in 5 min Andy Galpin 2021-05-25 | People fight over every aspect of nutrition, except one: We need lots of "nutrients."Cool, cool. But hold up, what are "nutrients," exactly? What does "nutrient-dense" or "nutritious" actually mean?Defined & explained in under 5 min.◾ I'd appreciate support on patreon: patreon.com/andygalpin◾ More information at: http://www.andygalpin.com◾ Instagram: @drandygalpin◾ Twitter: @drandygalpin
25 Min Phys : Nutrients, What The Hell Does That Even Mean? Andy Galpin 2021-05-04 | People fight over every aspect of nutrition, except one: We need lots of "nutrients."Cool, cool. But hold up, what are "nutrients," exactly? What does "nutrient-dense" or "nutritious" actually mean?Defined & Explained in simple terms here.◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Physiology of Muscle Hypertrophy : 25 Min Phys Andy Galpin 2021-02-28 | I've condensed Part 1 & Part 2 of my #55MinPhys videos into this single 25 min highlight. You're welcome. ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Eating for Hypertrophy : 5 Min Phys Andy Galpin 2021-02-10 | How many calories, How much fat, carbs, protein, leucine, etc. and When to eat all of these. Don't be a selfish, share this with your friends. ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Optimizing Hydration for Athletes Part 2 : 55 Min Phys Andy Galpin 2021-01-20 | ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Optimizing Hydration for Athletes Part 1 : 55 Min Phys Andy Galpin 2021-01-11 | The extended version of my wildly popular "25 Min Optimizing Hydration" video. Here I cover:◾ How to "optimize" your own hydration◾ How much water to drink (hint: the whole "8 cups a day" thing, that's all nonsense)◾ Why your diet may be causing you to need more water◾ How to test (i.e. personalize) yourself ◾ Why optimizing hydration matters◾ How hydration works (physiologically)◾ What & How much you sweat◾ Sports drinks & electrolytes for hydration, good or bad?◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
New Science of Muscle Hypertrophy - Part 3, Eating & Training: 55 Min Phys Andy Galpin 2020-12-28 | Including what we know scientifically about:1. How many calories for muscle growth2. How much fat, protein, EAA, and Leucine3. Anabolic WindowAnd how each of these training variables need to be played to optimize muscle hypertrophy1. Volume2. Intensity3. Training to failure4. Rest intervals5. Frequency (times per week per muscle group)6. Which exercises work best7. Why Renaissance Periodization sucks!8. Partial vs. Full range of motion9. Concentric vs. Eccentric10. Repetition tempo and time under tension11. What time of day to lift12. Hard gainzers13. Potpourri This should keep you busy over the next few weeks.....◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
New Science of Muscle Hypertrophy - Part 2, Stimuli: 55 Min Phys Andy Galpin 2020-12-03 | ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
3 Steps to Optimizing Hydration : 25 Min Phys Andy Galpin 2020-10-28 | Being dehydrated kills performance, but so does OVERhydrating. Just drink more water? Terrible advice. If you want to perform at your best, figure out how to dial in your hydration. A guide to optimizing hydration before, during, & after training. ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Protein, Amino Acids, BCAA : 25 Min Phys Andy Galpin 2020-10-22 | Amino Acids & BCAA's, Different functions of protein in the body, Essential AA, High vs. Low-quality protein, Complete vs. Incomplete Proteins, HOW MUCH PROTEIN TO EAT, Vegetarians, Protein before bed, Kidney damage, Protein redistribution, Feeding Frequency, Leucine, Storage sites of protein, & MORE!!!!◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
Why You Fart : 5 Min Phys Andy Galpin 2020-09-27 | ◾ I'd appreciate support on patreon: patreon.com/andygalpin ◾ More information at: http://www.andygalpin.com ◾ Instagram: @drandygalpin ◾ Twitter: @drandygalpin
