Perform with Dr. Andy Galpin

Scicomm Media
  • 4.9 (154)
  • Fitness
  • Updated Weekly

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. 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. 

  1. Identify & Fix Muscle Imbalances & Injury Risks 

    1d ago

    Identify & Fix Muscle Imbalances & Injury Risks 

    In this episode, I tackle muscle asymmetries and imbalances — when the differences between your two sides help you, when they hurt you, and what to actually do about them. I move past the popular "10% rule" and walk through my three I's framework: how to investigate asymmetries across morphology (muscle size and shape), quality (fat infiltration inside the muscle), and functionality (strength, power, and movement); how to interpret the data using context rather than blanket numbers; and how to intervene with a practical five-step correction program built around unilateral training and plyometrics. I cover testing tools from tape measures to MRI, the research on grip-strength asymmetry and aging, and why lower-body asymmetries warrant more attention than upper-body ones. This is for athletes, coaches, and anyone who moves and wants to reduce injury risk or perform at their best. Sponsors Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Timestamps (00:00:00) Introduction (00:02:30) The Three Types: Morphology, Quality, Function (00:09:09) Laterality: Skill vs. Force Dominance (00:13:21) Why Asymmetries Develop (00:19:47) The Bilateral Force Deficit (00:24:43) Investigate: How to Measure Asymmetries (00:29:27) Morphology: Tape Measures to MRI (00:30:41) Tissue Quality & Fat Infiltration (00:36:21) Functionality: The Unlimited Field of Tests (00:42:30) Interpret: When Do Asymmetries Matter? (00:43:25) Muscle Size: Is the Asymmetry Even Real? (00:51:02) Push vs. Pull & the Limb-Length Myth (00:58:44) Movement Screens & the FMS (01:01:30) Strength, Power & Injury Risk (01:04:25) Grip Strength Asymmetry & Aging (01:09:46) Symmetrical Sports & the Energy Leak (01:15:53) Red, Yellow, Green: The Real Thresholds (01:19:35) Intervene: Correcting Asymmetries (01:20:46) Why Plyometrics Work Best (01:23:50) The Five-Step Correction Program (01:31:59) The Volume Game (01:33:50) Resources & Final Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 40m
  2. Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

    Jun 10

    Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

    In this episode, I sit down with Dr. Lauren Colenso-Semple to examine what the science says about female-specific training and nutrition. We discuss why so little research has historically focused on women, what makes menstrual cycle research so difficult and expensive to run, and what her own dissertation found when she measured muscle protein synthesis across cycle phases. Dr. Colenso-Semple explains the real hormone fluctuations of the menstrual cycle, why testosterone matters far less for women's muscle than people assume, and why men and women gain strength and size at the same relative rate at any age, including through menopause. We also cover low energy availability, scientific literacy, and how to figure out what works for you. This episode is for anyone, coach or lifter, trying to separate evidence from misinformation in women's fitness. Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Lauren Colenso-Semple (00:01:51) The Lit Review That Never Was (00:07:01) Why Women Got Bad Training Advice (00:11:23) Individualization & Where Sex Actually Ranks (00:21:09) Estrogen, Rodent Models & the Anabolic Myth (00:34:52) Hormones Across the Menstrual Cycle (00:45:18) The Myth of the Textbook 28-Day Cycle (00:51:41) Why Female Research Is So Hard (00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies (01:06:10) Strength, Power & Hypertrophy: No Phase Effect (01:14:13) The Real Role of Testosterone & Menopause (01:23:36) Becoming a Better Consumer of Science (01:50:10) Low Energy Availability & RED-S (01:57:30) Advice for the Average Woman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    2h 8m
  3. How to Think Clearly in an Age of Distraction | Sam Harris

    May 27

    How to Think Clearly in an Age of Distraction | Sam Harris

    In this episode, I sit down with Dr. Sam Harris to discuss how attention, mindfulness, and clear thinking shape performance. We start by separating intelligence from wisdom, then look at how modern technology is rewiring our attentional capacity — including which tools enhance cognition and which compete with it. Sam walks through three approaches to working with the mind: training concentration, practicing mindfulness, and using cognitive reframing. We also get into how to receive criticism without ego, why institutions and the Scientific Process still matter in an era of independent media, and what AI means  for our future. This episode is for anyone who wants to think more clearly, feel less hijacked by their own thoughts, and build a more durable relationship to attention. Show notes: https://performpodcast.com/episodes/sam-harris-how-to-think-clearly-in-age-of-distraction Waking Up x Absolute Rest challenge: https://wakingup.com/andy Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Introduction & Sam Harris (00:02:30) Intelligence, Smartness & Wisdom (00:16:13) Outsourcing Cognition: AI as Tool vs. Competitor (00:21:19) The Death of Boredom & the Inner Voice (00:30:07) Mindfulness & Three Paths to Mental Freedom (00:42:20) Overcoming Resistance to Meditation (01:01:25) Psychedelics vs. Meditation (01:09:01) Emotion, Reason & Handling Criticism (01:28:06) Process, Expertise & the Scientific Crisis (01:50:44) Restoring Trust in Institutions (02:02:29) Consciousness, AI & the Hard Problem (02:16:18) Uploading, Teleportation & the Revenge of the Humanities (02:25:14) Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    2h 28m
  4. Intense Exercise & Potential Heart Damage (aka Athlete's Heart)

    May 13

    Intense Exercise & Potential Heart Damage (aka Athlete's Heart)

    In this episode, I cover "athlete's heart" — the paradox where the same cardiovascular adaptations that make endurance athletes exceptional can also mimic, and sometimes mask, real risk. I trace the history of what’s now known as exercise-induced cardiovascular remodeling (EICR), and walk through what's actually happening structurally, functionally, and electrically in a trained heart. I separate adaptive changes like left ventricular dilation and increased stroke volume from genuinely concerning issues such as hypertrophic cardiomyopathy, atrial fibrillation, coronary calcification, and myocardial fibrosis. I also answer the question, "is too much exercise bad for the heart?" This episode is for endurance athletes, lifters, coaches, along with anyone who might have a family history of heart disease. Show notes: https://www.performpodcast.com/episodes/athletes-heart-intense-exercise-heart-damage Sponsors Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Introduction & the Athlete's Heart Paradox (00:07:11) History of Athlete's Heart (00:09:24) Heart Anatomy & Physiology Primer (00:28:03) What Goes Wrong: Heart Attacks & Arrhythmias (00:32:54) Genetic Causes: WPW, LDS & Hypertrophic Cardiomyopathy (00:39:59) Exercise-Induced Cardiovascular Remodeling (EICR) (00:53:12) Endurance vs. Strength Training Adaptations (01:08:00) When Exercise Goes Too Far: AFib, Calcification & Fibrosis (01:27:06) Screening, Testing & Interventions (01:37:37) Summary Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 45m
  5. Hardship, Resilience & Competing at the Highest Level | Ken Rideout

    Apr 29

    Hardship, Resilience & Competing at the Highest Level | Ken Rideout

    In this episode, I sit down with Ken Rideout — author, elite masters marathoner, and one of the most compelling people I've ever had on the show — to discuss his journey from a difficult childhood and decade-long opioid addiction to becoming the Masters (50+) Marathon World Champion and winning the Gobi March, a 155-mile self-supported stage race across the Gobi Desert in Mongolia. Ken shares how running became his path to sobriety and why he finds peace in suffering rather than comfort. We cover his "clean vs. dirty fuel" framework for motivation, the mental tactics he uses mid-race to avoid quitting, his approach to pacing and fueling for marathons, and how his training philosophy evolved once he brought in a coach. We also discuss raising competitive kids, the value of discipline as freedom, and what he'd tell anyone who doesn't know where to start. This episode is for anyone who has ever felt like they've wasted time or lost their way and needs proof that it's not too late. Sponsors Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Ken Rideout (00:02:15) Book Tease and Tears (00:03:27) Gobi March Race (00:38:23) Relief After Winning (00:40:29) Why Choose Suffering (00:47:30) Drugs Versus Discipline (01:01:10) Quitting And Redemption (01:05:00) Malibu Half Turnaround (01:09:29) Racing Tactics Mindset (01:16:03) Train Fear Compete Fire (01:17:58) Clean Versus Dirty Fuel (01:24:00) Health First Baby Steps (01:27:09) Morning Routine And Discipline (01:32:48) From Sports To Running (01:35:31) Triathlon Lessons And Kona (01:38:16) The Mental Grind Of Suffering (01:40:31) Try Harder Mindset (01:49:06) Comfort With Discomfort (01:52:48) Parenting Toughness And Losing (01:56:41) Setbacks Into Strength (01:58:20) Money Doesn't Fix You (02:00:09) Family Pride And Purpose (02:00:47) Coaching With Edge (02:06:57) Ask For Help (02:09:52) Romanticizing The Suffering (02:15:55) Grit Beats Talent (02:19:38) No Roadmap Just Effort (02:23:54) Marathon Progress And Coaching (02:28:01) First Marathon Fueling Plan (02:31:28) Service First Content (02:32:25) Wrap Up Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    2h 35m
  6. Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

    Apr 15

    Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

    In this episode, I sit down with Dr. Lenny Wiersma — one of the most respected and quietly influential figures in sports psychology — for a conversation on what it actually takes to perform when the stakes are highest. A professor for over 25 years and a highly published scientist, We discuss Alex Honnold's recent skyscraper climb and unpack what's really happening psychologically at the absolute edge of human performance, including why the "he just doesn't feel fear" narrative is both academically wrong and deeply unfair to what Honnold has actually built. From there, we draw on Lenny's work with major league baseball players, UFC fighters, big wave surfers, and extreme athletes of all kinds to go deep on confidence versus belief, why the positive/negative self-talk distinction is the wrong frame entirely, how psychological distancing changes your internal dialogue, and what visualization actually requires to transfer under pressure. Lenny also walks through his 3-2-1 reflection tool, the critical difference between emotional control and emotional regulation, what the best coaches do in high-stakes moments, and how biofeedback gives athletes a real physiological window into their own regulation. This episode is for athletes, coaches, and anyone navigating high-pressure moments in daily life — you don't have to be jumping out of helicopters or riding hundred-foot waves for this to apply to you. Sponsors Momentous: https://livemomentous.com/perform Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) Show Intro (00:00:48) Alex Honnold Mindset (00:02:18) Risk And Confidence (00:06:45) Extreme Athletes Trainability (00:11:12) Wipeout Planning (00:13:54) Visualization Basics (00:15:53) Phelps Coping Visualization (00:19:46) Visualization Best Practices (00:24:09) Visualization Beyond Sport (00:26:35) Sleep Stories Unhooking (00:32:47) Balancing Failure Imagery (00:37:33) Self Talk Framework (00:40:37) Coach Yourself With You (00:41:04) Borrow a Trusted Voice (00:42:46) Nicknames and Second Person (00:45:34) Research and Best Timing (00:48:41) Rethinking Discomfort (00:53:19) Confidence Versus Belief (00:57:14) Build Robust Confidence (01:01:14) Tools to Grow Belief (01:08:34) Overconfidence and Honesty (01:10:52) Resilience Mental Toughness (01:13:47) Emotional Regulation Skills (01:16:11) Label Emotions and Purpose (01:17:12) Labeling Emotions Fast (01:18:06) Next Play Mindset (01:18:28) Co Regulation Explained (01:20:03) Reading the Locker Room (01:21:12) Flag Disaster Scenario (01:25:23) Downregulate and Refocus (01:26:34) Reset Anchors and Cues (01:31:58) Corner Coaching in UFC (01:36:21) Simple Phrases That Land (01:39:29) Coaches Need Coaching Too (01:45:00) Earning Trust With Staff (01:47:09) Mental Performance vs Therapy (01:48:44) Embedded Team Support (01:50:23) Biofeedback Meets Performance (01:51:14) HRV Breathing Demo (01:55:57) Coherence Breathing Protocol (01:58:13) Color Screen Training (02:01:24) At Home Biofeedback Options (02:02:39) NeuroTracker Focus Training (02:07:51) Mental Fatigue Insights (02:10:49) Restore Attention Fast (02:12:06) Better Film Sessions (02:14:08) Careers And Credentials (02:17:17) Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    2h 20m
  7. How to Build a Strong Core & Abs

    Apr 1

    How to Build a Strong Core & Abs

    In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between "abs" and "core," covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my "look, feel, and perform" framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance. Show notes: https://www.performpodcast.com/episodes/core-strength Join newsletter: https://www.performpodcast.com/newsletters Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Timestamps (00:00:00) Core Training Myths (00:04:22) Why We Train Abs Wrong (00:07:27) Abs vs Core Explained (00:11:17) Look Feel Perform Goals (00:15:04) How Core Muscles Work (00:20:26) Stability and Anti Movement (00:24:00) Do Abs Need Daily Training (00:29:12) Spinal Safety and Crunches (00:33:08) Testing Core Strength (00:41:42) Interpreting Test Results (00:47:02) Choosing Core Exercises (00:50:18) Isolation vs compound core (00:52:31) Contraction intensity rules (00:53:23) Size principle explained (00:56:16) Loading the core safely (01:00:14) Core moves by pattern (01:06:35) Program by muscle groups (01:08:01) Abs for aesthetics (01:15:47) Aesthetic programming split (01:18:49) Core for performance (01:21:15) Core for back health (01:24:17) Sample week template (01:29:22) Five step progression (01:35:54) Exercise order priorities (01:36:56) Rapid fire Q and belts (01:42:35) Final wrap and support Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    1h 44m
  8. Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

    2025-04-16

    Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

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

    2h 9m
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4.9
out of 5
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About

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. 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. 

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