Perform with Dr. Andy Galpin

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  • Summary

  • 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.
    © 2025 Perform Productions LLC
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Exercise & Fitness Hygiene & Healthy Living Science
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Episodes
  • How to Boost Your Metabolism & Burn Fat

    How to Boost Your Metabolism & Burn Fat
    Feb 5 2025
    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
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    2 hrs and 14 mins
  • Nutrition to Support Brain Health & Offset Brain Injuries

    Nutrition to Support Brain Health & Offset Brain Injuries
    Aug 14 2024
    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
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    1 hr and 42 mins
  • How to Use & Interpret Blood Tests for High Performance

    How to Use & Interpret Blood Tests for High Performance
    Aug 7 2024
    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
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    2 hrs and 23 mins

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