Perform with Dr. Andy Galpin

Auteur(s): Scicomm Media
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  • Résumé

  • This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts. In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more. While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn 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 one.
    Copyright © 2024-2025 Perform Productions LLC
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Entraînement physique et mise en forme Hygiene & Healthy Living Mise en forme, régime et nutrition Science
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Épisodes
  • Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

    Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
    Apr 16 2025
    In this episode, I explain how to increase your control over your nervous system — not just to manage stress, but to recalibrate your autonomic nervous system for long-term physiological resilience and adaptability. This episode goes beyond basic stress management techniques to explore how to fine-tune your nervous system, become more stress tolerant, and use your personal data to know exactly when and how to intervene. Using the three I’s framework — Investigate, Interpret and Intervene — I explain how to assess key physiological markers such as heart rate variability (HRV), respiratory rate and CO₂ tolerance. I also discuss a range of tools and strategies, ranging from free to clinical-grade, that can shift your nervous system acutely (like cold exposure or visual resets) and chronically (such as structured breathwork or exercise). This episode is for anyone looking to actively train their brain and body to improve resilience, adaptability and peak performance. Read the episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://www.livemomentous.com/perform Eight Sleep: https://www.eightsleep.com/perform Timestamps 00:00:00 Controlling Your Nervous System 00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System 00:09:46 Sponsors: AG1 & David Protein 00:12:30 Read & Regulate, Highway Analogy, Resilience 00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers 00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience 00:36:22 Sponsors: LMNT & Momentous 00:39:23 Tool: Measuring HRV 00:41:46 Respiratory Rate, CO2 Tolerance Test 00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing 00:53:46 Tool: Measuring Respiratory Rate 00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation 01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency 01:04:34 Sponsor: Eight Sleep 01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training 01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems 01:15:53 Intervention: Acute Changes, 4x4 Matrix 01:17:50 Acute & Chronic Categories; Cold Water Immersion 01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators 01:28:09 Chronic Actions, Desensitization, Timing for Results 01:32:57 Exercise, High-Intensity Interval Training (HIIT) 01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork 01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking 01:48:55 External Biofeedback, Weight Belt 01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback 02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12 02:03:33 Recap & Key Takeaways 02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures
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    2 h et 9 min
  • Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

    Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
    Apr 9 2025
    In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life. Read the episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Timestamps 00:00:00 Jill Miller 00:01:13 Yoga, Physical Recovery 00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits 00:08:46 Sponsors: Eight Sleep & Momentous 00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness 00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management 00:24:08 Pain Management & Movement 00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration 00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback 00:37:55 Sponsors: AG1 & LMNT 00:40:42 Massage, Tool: Tolerable Discomfort 00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize 00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression 00:57:23 Myofascial Massage & Release; Lumbar Hammock 01:02:14 Sponsor: David 01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset 01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms 01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing 01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness 01:30:10 Tool: Parasympathetic Practices & The Five P’s 01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking 01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain 01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility 01:58:36 Gaining Mobility, Static Stretching & Rolling 02:01:16 Self-Myofascial Release & Benefits 02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures
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    2 h et 10 min
  • Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

    Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
    Apr 2 2025
    My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial. Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management. Read the episode show notes at performpodcast.com. 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 Timestamps 00:00:00 Dr. Michael Ormsbee 00:01:42 Hockey, Triathlons; Nutrition 00:07:36 Sponsors: LMNT & Eight Sleep 00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed 00:16:51 Sleep, Microdialysis, Fat Metabolism 00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake 00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss 00:37:35 Sponsor: Momentous 00:39:13 Tool: Protein Requirements, Weight Management 00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise 00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis 00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin 00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss 01:06:00 Sponsor: AG1 01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition 01:18:47 Research, Variables; Resistant Starches 01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C 01:37:39 Collagen Supplementation, Exercise; Collagen Dose 01:44:19 What is Collagen?, Digestion 01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose 01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions 01:59:25 TeaCrine, Caffeine, Performance 02:04:23 Creatine, Vascular Health 02:06:45 Postbiotics, Gut Health, Butyrate, Sleep 02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements 02:15:18 Upcoming Studies; Travel, Sleep & Performance 02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation 02:26:09 Courses, Testing Facilities 02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures
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    2 h et 32 min

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