6 episodes

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. 

Perform with Dr. Andy Galpin Scicomm Media

    • Health & Fitness
    • 4.9 • 741 Ratings

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. 

    How & Why to Strengthen Your Heart & Cardiovascular Fitness

    How & Why to Strengthen Your Heart & Cardiovascular Fitness

    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.
    Thank you to our sponsors
    AG1: https://drinkag1.com/perform 
    Vitality Blueprint: https://vitalityblueprint.com/perform 
    Rhone: https://rhone.com/perform 
    Momentous: https://www.livemomentous.com/perform
    LMNT: https://drinklmnt.com/perform 
    Timestamps
    00:00:00 Heart
    00:02:48 Sponsors: Vitality Blueprint & Rhone
    00:06:20 Muscle Types
    00:08:47 VO2 max, Health & Mortality
    00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality
    00:24:16 Sponsor: AG1
    00:25:47 Disease, Health & Mortality
    00:28:55 Cardiac Muscle & Heart
    00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages
    00:42:46 Pacemakers & Heart Rate, Vagus Nerve
    00:49:28 Why Doesn’t the Heart Get Sore?
    00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output
    00:58:14 Heart Rate Variability
    01:01:34 Sponsors: Momentous & LMNT
    01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate
    01:12:30 Respiratory Rate & Stress
    01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max
    01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges
    01:22:09 Tool: Interpretation: VO2 Max & Ranges
    01:29:38 Athletes & Highest VO2 Max Scores
    01:34:46 Elite Athletes & Context for VO2 Max Scores
    01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle
    01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency
    01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    Disclaimer & Disclosures

    • 1 hr 58 min
    Why Muscle Matters & How to Build It

    Why Muscle Matters & How to Build It

    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.
    Thank you to our sponsors
    AG1: https://drinkag1.com/perform 
    Absolute Rest: https://www.absoluterest.com/perform
    Momentous: https://livemomentous.com/perform
    David: https://davidprotein.com/perform 
    Maui Nui Venison: https://mauinuivenison.com/perform 
    Timestamps
    00:00:00 Skeletal Muscle
    00:04:06 Sponsors: Absolute Rest & Momentous
    00:07:20 Quantity & Quality; Organ System; Health & Performance
    00:12:58 Plasticity, “Look Good, Feel Good, Play Good”; Muscle Types
    00:15:46 What is Muscle?, Muscle Fibers, Tendon
    00:21:37 Muscle Fiber Number, Hyperplasia, Anabolic Steroids, Age
    00:24:03 Myonuclei & Adaptability
    00:26:27 Muscle Fiber Types, Variable Muscle Functions
    00:32:24 Fiber Type & Lifestyle Factors
    00:34:54 Sponsors: David Protein & AG1
    00:37:37 Age & Muscle Loss, Slow vs. Fast-Twitch Fibers; Motor Units
    00:46:36 Muscle Size vs. Muscle Strength, Quantity vs. Quality
    00:50:56 Investigate: Muscle Quantity, Fat-Free Mass Index (FFMI)
    00:56:21 FFMI, Elite Athletes, Muscle Mass
    01:00:59 Muscle Asymmetry; Too Much Muscle Possible?
    01:03:49 Interpret: Muscle Mass, FFMI Calculations & Percentiles
    01:09:28 Tool: Intervene - Increase Muscle Mass, 72-Hour Rule
    01:15:27 Sponsors: Maui Nui & Renaissance Periodization
    01:17:51 Investigate: Muscle Quality & 4 Movement Principles
    01:23:34 Muscle Quality & 3 Performance Principles
    01:26:42 Interpret: Muscle Speed, Age
    01:32:45 Muscle Power, Vertical Jump, Broad Jump
    01:36:17 Muscle Strength, Powerlifting Elite, Bench Press, Leg Press, Grip Strength
    01:44:05 Increasing Strength, Improve Health & Longevity
    01:46:44 Tool: Intervene - Improve Muscle Quality, 4 Training Principles, 3-to-5 Rule
    01:53:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    Disclaimer & Disclosures

    • 1 hr 55 min
    How to Improve Your VO2 Max & Build Endurance

    How to Improve Your VO2 Max & Build Endurance

    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 at performpodcast.com.
    Thank you to our sponsors
    AG1: https://drinkag1.com/perform 
    LMNT: https://drinklmnt.com/perform 
    Vitality Blueprint: https://vitalityblueprint.com/perform 
    Eight Sleep: https://eightsleep.com/perform 
    Momentous: https://livemomentous.com/perform
    Timestamps
    00:00:00 Protocols to Improve VO2 Max
    00:03:08 Sponsors: LMNT & Vitality Blueprint
    00:06:28 Improve VO2 Max, First Principles
    00:10:43 Training Program Framework for Improving VO2 Max
    00:19:18 Tool: Protocol to Improve VO2 Max, Metamorphosis Program
    00:25:34 Sponsors: Eight Sleep & Momentous
    00:28:38 Metamorphosis Program: Easy Days
    00:37:08 Moderate Days, Tempo Intervals, Fartlek Training; Weeks 1-4
    00:42:25 Week 5; Easy & Moderate Days; Repeats
    00:47:25 Higher-Intensity Days, Power Intervals
    00:53:57 Week 8, Assess VO2 Max, Cooper’s 12-Minute Test
    00:55:16 Sponsor: AG1
    00:56:47 Tool: First Marathon Training Program, Faster in 50
    01:01:14 Faster in 50 Program: General Conditioning & Marathon Training Phases
    01:04:36 Phase 1, Day 1 
    01:11:08 Phase 1, Week 1: Tempo Run, Fartlek Run, Cross-Train, Recovery Accelerators
    01:15:21 Phase 2 & Increasing Endurance Training; Peak Week
    01:21:25 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    Disclaimer and Disclosures

    • 1 hr 22 min
    Build Muscle Size, Strength & Power With Science-Backed Programs

    Build Muscle Size, Strength & Power With Science-Backed Programs

    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.
    Thank you to our sponsors
    AG1: https://drinkag1.com/perform
    Rhone: https://www.rhone.com/perform
    Continuum: https://www.continuum.club/perform
    Renaissance Periodization: https://rpstrength.com/pages/perform
    Momentous: https://livemomentous.com/perform
    Maui Nui Venison: https://mauinuivenison.com/perform 
    Timestamps
    00:00:00 Hypertrophy, Strength & Power Protocols; Muscle Strength vs. Size vs. Power
    00:08:09 Importance of Skeletal Muscle 
    00:10:45 Sponsors: Rhone & Continuum
    00:14:00 Hypertrophy vs. Strength vs. Power Training: Repetitions & Intensity
    00:18:50 Hypertrophy vs. Strength/Power Training: Rest Intervals
    00:22:23 Programs Overview; Progressive Overload, Balance
    00:27:57 7 Modifiable Variables, “COVIFRP”; Programs Overview
    00:34:04 Sponsors: Renaissance Periodization (RP) & Momentous
    00:36:47 Tool: Hypertrophy Program, Autoregulation
    00:43:28 Program Specifics, ABAB Plan
    00:50:25 Hypertrophy Program Results
    00:53:30 Tool: Strength & Power Program, Mash Training Program, Velocity-Based Training (VBT), Prilepin’s Chart
    01:03:21 Sponsor: AG1 & Maui Nui
    01:06:09 Block Periodization
    01:11:27 Accumulation Phase
    01:19:39 Dynamic Warm-Up & Acceleration Development
    01:24:49 Speed & Power Development
    01:31:52 Day 1 & Weekly Progression
    01:37:48 Transmutation Phase
    01:45:20 Realization Phase, Overspeed
    01:53:24 Program Concepts & Modifications
    02:00:38 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
    Disclaimer & Disclosures

    • 2 hr 1 min
    How to Enhance Performance With Better Sleep

    How to Enhance Performance With Better Sleep

    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.
    Thank you to our sponsors
    AG1: https://drinkag1.com/perform
    LMNT: https://drinklmnt.com/perform
    Absolute Rest: https://www.absoluterest.com/perform
    Momentous: https://livemomentous.com/perform
    Eight Sleep: https://eightsleep.com/perform
    Timestamps
    00:00:00 Sleep Performance
    00:08:16 Sponsors: AG1 & LMNT
    00:11:44 Sleep Deprivation vs. Extreme Sleep Restriction, Suboptimal Sleep
    00:15:49 Emerging Research & Sleep Performance
    00:20:51 Sleep Duration, Sleep Banking, Sleep Extension
    00:28:29 Tool: Sleep Extension to Improve Athletic Performance
    00:35:21 Sponsors: Absolute Rest & Momentous
    00:38:23 Injury Recovery; Tool: Sleep Banking
    00:45:38 Athlete’s Sleep Paradox
    00:50:08 Athletes & Sleep Needs, Adenosine & Sleep Pressure
    00:57:24 Sponsor: Eight Sleep
    00:58:46 Sleep Quality, Sleep Disorders in Athletes
    01:03:27 Sleep Timing: Circadian Rhythm, Jet Lag & Performance Timing
    01:09:40 Investigate: Athlete Sleep Screening Questionnaire, Sleep Disorders
    01:18:17 Analyzing Sleep, Polysomnography, Wearables & Orthosomnia
    01:28:56 Interpret: Sleep Duration, Sleep Quality
    01:36:08 Intervention: Sleep Education, Sleep Opportunity
    01:42:09 Intervention: Improve Sleep Quality & Timing
    01:52:38 Tool: Resolve Snoring
    01:55:58 Sleep Timing, Using Sleep for Performance Enhancement
    02:00:56 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media
    Disclaimer & Disclosures

    • 2 hr 2 min
    Welcome to Perform with Dr. Andy Galpin

    Welcome to Perform with Dr. Andy Galpin

    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.

    • 3 min

Customer Reviews

4.9 out of 5
741 Ratings

741 Ratings

Katieaus ,

Best Podcast

By far my favorite podcast. The amount of quality information you get from this is worth its weight in gold! I truly appreciate the effort you have put into this. It’s absolutely fantastic! I love your enthusiasm for the human body and it’s capabilities, it gives me even more motivation to train hard. Also a lot of useful actionable advice. Thank you!

The Trail Chicken ,

Interesting, Clear, and Useful

Dr Galpin offers current, peer reviewed data that helps me better understand my body and design more effective fitness routines.

Skeletal muscle is fascinating.

hec_da ,

EDUCATION & WISDOM

Such an amazing project and great idea to promote & provide the best possible information to all type of people.

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