Perform with Dr. Andy Galpin

Scicomm Media
Scicomm Media
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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. 1h ago

    The Fundamentals of Nutrition, Hydration & Performance Fueling

    In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning. Show notes: https://www.performpodcast.com/episodes/fundamentals-of-nutrition-hydration-performance-fueling Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Chapters (00:00:00) Core Tenets of Nutrition (00:00:09) Audience Q&A, 5 Question Categories (00:03:57) The 90%; Food Quality & Whole Foods (00:07:12) Caloric Balance, Under- vs Over-Fueling (00:08:53) Protein Priority; Carbohydrate & Fat Balance (00:10:46) Fiber, Soluble vs Insoluble; Daily Target (00:12:10) Tool: Half Your Plate Vegetables; Color Variety (00:14:35) Raw vs Cooked, Antioxidants vs Minerals (00:17:00) Liquid Calories, Hidden & Intentional Use (00:19:48) Sustainability, Meal Frequency & Timing (00:21:13) Food Safety, Allergies & Environmental Pollutants (00:23:15) Refueling & Hydration, 4 Elements; Carbs During Training (00:26:13) Muscle as a Carbon Sink; Glucose Storage (00:29:27) Amino Acids; Does Protein Timing Matter? (00:30:54) Hydration, Tool: Half Body Weight in Ounces (00:32:14) Tool: Galpin Equation; Electrolytes (00:33:28) Tool: Post-Workout Rehydration, 125% Rule (00:35:18) GI Distress, Carbs Per Hour; Training Your Gut (00:39:17) Coaching Nutrition, Tool: Add Before Subtracting (00:40:04) Reframing "Bad" Foods; Crowding Out (00:44:19) Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning (00:45:49) Body Recomposition, Muscle Gain in a Deficit (00:47:49) Body Fat Thresholds; 5-10% Surplus or Deficit (00:48:50) 3,500 Calories Per Pound of Fat, Small Deficits (00:50:39) Energetics of Muscle vs Fat, High Investment (00:52:49) Protein for Muscle Gain, 1.6 vs 2.2 g/kg (00:54:07) Is vs Ought; Protein in a Caloric Deficit (00:58:08) Strength Training as the Biggest Signal; 30-Gram Myth (01:01:27) What Separates High Performers? (01:02:37) Energy Management, Calories, Recovery & Emotion (01:04:50) Energy in Sport, Veterans & Strategy (01:05:45) Tool: Run Your Own Energy Inventory (01:07:31) Recap & Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    The Fundamentals of Nutrition, Hydration & Performance Fueling

  2. Jul 22

    The Fundamentals of Training for Muscle, Strength & Longevity

    In this episode, I answer your questions in the first-ever open Q&A on Perform, working through the five themes that came up most. I start with how I think about training for longevity—why being well-rounded and resilient matters more than chasing any single marker like grip strength or VO2 max. From there, I break down the basics of training for muscle, strength, and fat loss, including the simple rules I use for each: the 72-hour rule for hypertrophy, the 3-to-5 rule for strength, and the 5-4-3-2-1 rule for fat loss. I then walk through my exact process for program design, what "functional" training really means, and where AI is actually useful—and where it falls short—for your health and performance. This one is for anyone who wants a clear, practical foundation for building their own training. Sponsors Momentous: https://livemomentous.com/galpin David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) Introduction: The First-Ever Perform Q&A (00:02:48) Training for Longevity & Resilience (00:05:52) Grip Strength & VO2 Max: Proxies vs. Real Targets (00:12:51) Muscle vs. Strength vs. Fat Loss (00:14:10) Building Muscle: Mechanical Tension & the 72-Hour Rule (00:19:54) Progressive Overload (00:22:39) Training Strength as a Skill (00:26:45) The 3-to-5 Rule for Strength & Power (00:30:10) Fat Loss & the 5-4-3-2-1 Rule (00:36:48) Program Design: The Modifiable Variables (00:38:07) Frequency, Exercise Choice & Order (00:45:24) Intensity, Volume & Rest Intervals (00:48:52) Predicting Problems in Your Program (00:50:24) Functional Training & Movement Quality (00:59:12) Stretching, Flexibility & Lengthened Partials (01:03:26) AI in Health & Performance (01:09:10) Recap & Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    The Fundamentals of Training for Muscle, Strength & Longevity

  3. Jul 8

    What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts

    In this episode, I sit down with Dr. Mike Roberts, Professor in the School of Kinesiology at Auburn University, and one of the most respected muscle physiologists, to explain how muscle actually grows. Mike shares that mechanical tension—not hormones, metabolic byproducts, or muscle damage—is the primary driver of hypertrophy. We cover why testosterone and androgen receptors don't necessarily predict muscle growth, what separates high responders from low responders, and how these “low responders” should train to best get results. We also work through training volume, load versus reps, lengthened partials, aging and anabolic resistance, and the interference effect between strength and endurance training. If you want to understand the real science of building muscle, this conversation is for you. Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform Trumed: https://truemed.com/perform Chapters (00:00:00) Introduction (00:03:15) How Muscle Grows (00:17:39) What Drives Growth: Tension, Stress & Damage (00:24:08) Responders vs. Non-Responders (00:29:54) Hormones, Receptors & Genetics (00:48:01) Cell Signaling, mTOR & Myostatin (00:56:32) Can Some People Not Grow Muscle? (01:01:34) Training Volume for Hypertrophy (01:08:34) Loads, Reps & Stretch Under Load (01:17:13) Range of Motion, Partials & Hyperplasia (01:31:31) Injury, Unloading & Muscle Banking (01:39:32) Muscle Memory: Detraining & Retraining (01:47:42) Aging, Menopause & Anabolic Resistance (02:01:21) Concurrent Training & the Interference Effect (02:08:54) How to Combine Strength & Cardio (02:24:03) Strength Training & Mitochondria (02:25:21) Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

    What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts

  4. Jun 24

    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

    Identify & Fix Muscle Imbalances & Injury Risks 

  5. 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

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

  6. 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

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

  7. 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

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

  8. 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

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