Perform with Dr. Andy Galpin

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) Can You Make People Faster?

(00:05:45) 40-Yard Dash Benchmarks by Position

(00:07:30) Sponsor: Momentous

(00:08:57) Defining Speed & Whether a Fast 40 Translates to the Field

(00:13:43) Engines, Brakes & Steering: How Sport Shapes Speed

(00:20:05) Training Speed for Court vs. Field Sports

(00:24:03) Lessons Learned: Speed, Capacity & Conditioning

(00:28:03) Aerobic Work, Post-Game BFR & Recovery Basics

(00:35:39) Linear Speed, Change of Direction & Agility

(00:41:14) Agility Ladders, Deceleration & Injury Risk

(00:50:04) Sponsor: David

(00:51:26) Early vs. Late Deceleration & Cutting Angles

(01:00:02) Agility vs. Change-of-Direction Drills; Drill Progressions

(01:06:51) Youth Athletes, General Preparation & Free Play

(01:10:22) Sponsor: Eight Sleep

(01:11:54) Fast vs. Quick, False Steps & the “Stay Low” Myth

(01:23:40) Stride Length vs. Frequency & Sprint Archetypes

(01:34:49) Sponsor: LMNT

(01:36:10) Lifting Weights for Speed: High, Fast & Slow Force

(01:44:31) Plyometrics, Session Design & Rest Between Sprints

(01:54:01) How Strong Is Strong Enough?

(01:56:57) Sprinting Injury Risk & Max-Speed Dosing

(02:01:39) Youth Speed Training: When to Start & What to Avoid

(02:07:03) Speed Development in Girls vs. Boys

(02:10:05) Getting Faster as an Adult or Endurance Athlete

(02:14:09) Advice for Young Coaches

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Oct 28, 2026 2 hr 19 min

Boosting Testosterone & Understanding Your Testosterone Levels (Aging, Muscle Growth & Nutrition)

Episode 64

Show notes

In this episode, I explore testosterone and performance, building on my conversation with Dr. Ben House to take a closer look at how nutrition, metabolic health, and aging affect your hormones. I explain why excess body fat and underfueling can both suppress testosterone, how aggressive dieting differs from a modest calorie deficit, and what research suggests about hormone recovery after refeeding. I examine emerging findings on testosterone and aging, why metabolic health matters, and how total testosterone, free testosterone, and sex hormone-binding globulin (SHBG) can tell different stories. I also discuss the Defense Health Agency’s new testosterone guidelines for male service members, the importance of repeat testing, and what to consider before starting testosterone replacement therapy (TRT), including fertility and ongoing monitoring. We then look at testosterone’s role in muscle growth, why normal hormone levels and brief post-exercise increases do not reliably predict training results, and what androgen receptors can and cannot explain. I also discuss practical considerations for protein intake, anabolic resistance, and strength training as you age. This episode is for anyone who wants to better understand their hormone health and make more informed decisions about nutrition, training, and testosterone.

Sponsors

Chapters

(00:00:00) Testosterone & Performance

(00:06:37) Low Testosterone: Lab Results, Symptoms & Obesity

(00:13:31) Underfueling, Calorie Deficits & Low Testosterone

(00:23:05) Testosterone Recovery: Refeeding, Sleep & Stress

(00:30:11) Testosterone & Aging: The Role of Metabolic Health

(00:44:39) New Testosterone Guidelines & Accurate Testing

(00:50:42) TRT: Safety, Fertility, Treatment Targets & Benefits

(01:00:01) Daily Testosterone Rhythms & Testing Time

(01:03:37) Total vs. Free Testosterone: Understanding SHBG

(01:13:12) Does Higher Testosterone Mean More Muscle Growth?

(01:21:46) Androgen Receptors & Individual Training Responses

(01:25:12) Aging, Anabolic Resistance & How Much Protein You Need

(01:34:53) Strength Training With Age & Final Takeaways

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Oct 14, 2026 1 hr 41 min

Testosterone Explained (Low T, Muscle Growth, Aging & TRT) | Dr. Ben House

Show notes

In this episode, my guest is Dr. Ben House, a nutritional scientist who has spent nearly two decades working with elite athletes and professional sports teams. We take a detailed look at testosterone, what your lab results can and cannot tell you, and why a higher number does not automatically mean better health or more muscle. Ben explains total and free testosterone, sex hormone-binding globulin (SHBG), and how testing methods, sleep, hydration, meals, and the timing of your blood draw can affect the result. We examine research on testosterone and muscle growth, why population averages can obscure individual differences, and how metabolic health complicates the story of testosterone and aging. We also discuss obesity, low energy availability, dietary fat, carbohydrates, micronutrients, and recovering after a calorie deficit. Ben shares his approach to investigating low testosterone, the importance of informed consent before testosterone replacement therapy (TRT), and the distinction between restoring normal levels and using higher doses for performance or physique goals. We finish with lessons from professional sports on managing training loads, fueling, sleep, and recovery. This episode is for anyone who wants to better understand hormone testing, support long-term performance, and make more informed decisions about testosterone.

Sponsors

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) Ben House: Testosterone, Health & Performance

(00:03:51) Personal Baselines & Normal Testosterone Ranges

(00:12:00) Total vs. Free Testosterone: SHBG & Albumin

(00:17:49) Accurate Hormone Testing: Methods, Timing & Measurement Error

(00:23:36) Daily Testosterone Fluctuations & Why Repeat Tests Matter

(00:29:33) High SHBG: Interpreting Lab Ranges in Context

(00:32:08) TRT: Informed Consent & Finding the Cause of Low Testosterone

(00:35:04) TRT Monitoring: Hematocrit, Lipids, Estradiol & Heart Health

(00:43:38) Natural Testosterone Production, Testicular Atrophy & Stopping TRT

(00:48:11) The Brain–Testicle Hormone Axis & Training with Low Testosterone

(00:55:16) Calorie Deficits, Body Recomposition & Testosterone

(01:00:44) Does Higher Testosterone Predict More Muscle Growth?

(01:15:03) Obesity, Leptin & Low Testosterone

(01:22:45) Is Testosterone Declining Across Generations?

(01:29:52) Testosterone & Aging: The Role of Metabolic Health

(01:39:44) Low Testosterone Symptoms & Looking Beyond Fatigue

(01:44:54) Supplements, Weight Loss, Refeeding & Sleep

(01:53:14) Micronutrients, Metabolic Health & GLP-1 Medications

(01:57:45) Training Stress, Underfueling & Overlooked Medical Causes

(02:03:33) Getting Too Lean: Energy Availability & Hormone Recovery

(02:10:19) Dieting Too Hard? Symptoms, Tradeoffs & Individual Responses

(02:15:19) Refeeding: Dietary Fat, Carbohydrates & Changes in Scale Weight

(02:21:22) Professional Athletes: Training Loads, Fueling & Recovery

(02:28:38) Better Recovery: Trust, Sleep & Low-Intensity Movement

(02:34:27) TRT vs. Higher-Dose Use: What Cardiovascular Research Actually Shows

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Sep 30, 2026 2 hr 42 min

How to Train Without Pain (Back, Shoulders, Mobility & Strength) | Dr. John Rusin

Show notes

In this episode, my guest is Dr. John Rusin, a physical therapist and strength coach who bridges rehabilitation and human performance. We discuss his approach to persistent back, shoulder, and knee pain and how to build a body that can handle demanding training for the long term. John walks through his six-phase warm-up, a 10–12-minute sequence that combines foam rolling, stretching, corrective exercises, activation, movement practice, and explosive drills. He explains why breathing matters during soft tissue work, how mobility differs from flexibility, and why feeling tight doesn't necessarily mean you just need more stretching. We cover simple movement breaks for desk workers, detailed cues for hip and shoulder stability, face-pull technique, bracing, lifting belts, and how to adapt exercise form to your body and goals. We also discuss progressing back to heavier training, maintaining strength, muscle, and power as you age, and using loaded carries to build and assess full-body capacity. This episode is for anyone who wants to move more comfortably, train consistently, and keep getting stronger.

Sponsors

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) John Rusin: Bridging Physical Therapy & Performance

(00:07:26) Chronic Pain vs. Acute Injury

(00:17:20) Desk Work, Movement Breaks & Better Posture

(00:23:46) The 10-Minute Warm-Up: Six Phases for Better Training

(00:29:46) Foam Rolling: Technique, Breathing & What Actually Changes

(00:40:49) Tight or Weak? Mobility, Flexibility & Muscle Control

(00:53:17) Back Pain: Surgery, Rehabilitation & Conservative Care

(00:57:11) How to Stretch with Control & Stability

(01:11:25) Corrective Exercises & Activation: Bird Dogs to Hip Thrusts

(01:21:56) Better Face Pulls: Grip, Angles & Technique

(01:29:16) Movement Practice: Turning Better Technique into Habit

(01:39:32) Preparing for Heavy Lifting: Power & Explosive Movement

(01:43:03) Full-Body Bracing & When to Use a Lifting Belt

(01:46:08) What Good Form Means: Your Body, Load & Experience

(01:56:12) Deadlift Grip, Jefferson Curls & Training Spinal Flexion

(02:01:26) Training for Longevity & Knowing When to Progress

(02:07:41) Building Strength, Muscle & Power Together

(02:12:30) Loaded Carries: Benchmarks, Technique & Programming

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Sep 16, 2026 2 hr 24 min

How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More) | Dan Garner

Show notes

In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing.

Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals

Sponsors

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) White House UFC & Ronda Rousey's Return

(00:06:14) Dan Garner's Coaching Career & Health as a Performance Constraint

(00:11:19) Build a Better Schedule: Daily Review, Preparation & Consistency

(00:23:22) Results vs. Activity: Measurement, Progression & Deep Work

(00:35:29) Evidence-Based Coaching: Science, Context & Critical Thinking

(00:41:32) Prescribe, Measure & Adjust: Adherence Before Physiology

(00:47:15) Real-Life Constraints, Goal Alignment & Extreme Balance

(00:56:36) Protein, Fiber, Sunlight & Constraint Theory

(01:00:03) Biomarker Noise: Testosterone, Vitamin D & Omega-3

(01:09:42) Testosterone: Optimal Ranges, Performance & Low Levels

(01:15:31) Low Energy Availability, Diet Breaks & Metabolic Health

(01:21:09) Fat-Loss Blueprint: Calories, Macros & Nutrient Timing

(01:27:27) Diet Readiness: Symptoms, Blood Work & Removing Constraints

(01:31:30) Testosterone Testing: Meaningful Change, Free T & Lab Variability

(01:36:31) Omega-3 Index: Targets, Dosing & Measuring Your Response

(01:45:46) Vitamin D: Targets, Dosing & Misleading Results

(01:54:41) Building a Better Physique: Timing, Meal Frequency & Adherence

(02:03:26) Combining Cardio & Lifting; Training Splits for Aesthetics

(02:08:35) Flexible Programming, Recovery Days & Smarter Deloads

(02:14:39) Lagging Muscles, Calf Training & Hypertrophy Clusters

(02:24:20) Training to Failure & the "One Bad Rep" Rule

(02:27:31) Sleep Supplements, Pre-Workouts & Recovery Strategies

(02:40:50) Peptides: Evidence, Risk, Monitoring & SS-31

(02:51:33) MOTS-c: Mitochondria, AMPK & Response Variability

(02:56:20) Retatrutide: Triple-Agonist Therapy, Benefits & Unknown Risks

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Aug 19, 2026 3 hr 2 min

The Fundamentals of Nutrition, Hydration & Performance Fueling

Show notes

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

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

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Aug 5, 2026 1 hr 9 min

The Fundamentals of Training for Muscle, Strength & Longevity

Show notes

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

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

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Jul 22, 2026 1 hr 12 min

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

Show notes

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

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

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Jul 8, 2026 2 hr 28 min

Identify & Fix Muscle Imbalances & Injury Risks

Show notes

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

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

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Jun 24, 2026 1 hr 40 min

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

Show notes

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

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

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Jun 10, 2026 2 hr 8 min

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

Episode 26

Show notes

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

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

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May 27, 2026 2 hr 28 min

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

Episode 25

Show notes

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

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

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May 13, 2026 1 hr 45 min

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

Episode 24

Show notes

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

TrueMed: https://truemed.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

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Apr 29, 2026 2 hr 35 min

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

Episode 23

Show notes

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

Eight Sleep: https://eightsleep.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

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Apr 15, 2026 2 hr 20 min

How to Build a Strong Core & Abs

Episode 22

Show notes

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

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

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Apr 1, 2026 1 hr 44 min

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

Episode 21

Show notes

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

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

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Apr 16, 2025 2 hr 9 min

Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release

Episode 20

Show notes

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

Eight Sleep: https://eightsleep.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

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

Apr 9, 2025 2 hr 10 min

Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery

Episode 19

Show notes

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

Eight Sleep: https://eightsleep.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

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Apr 2, 2025 2 hr 32 min

Dr. Allison Brager: Improve Sleep Efficiency & Resilience

Episode 18

Show notes

In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations.

We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being.

Read the episode show notes at performpodcast.com.

Thank you to our sponsors

Eight Sleep: https://eightsleep.com/perform

Parker University: https://parkerseminars.com

Timestamps

00:00:00 Allison Brager

00:01:37 East vs West Coast, Sports Teams, Sleep, Injury

00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits

00:10:50 Sponsors: AG1 & Eight Sleep

00:13:38 Chronotype, Genetics, Military, Academia

00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep

00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset

00:30:32 Sex Differences, Sleep Duration; Naps

00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep

00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks

00:42:44 Sponsors: LMNT & Parker University

00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes

00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits

00:58:50 Poor Sleep, Sleep Banking, Weekends

01:01:42 Sleep in Extreme Environments, Outer Space

01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep

01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency

01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep

01:21:30 Sponsor: Momentous

01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors

01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?

01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators

01:37:02 Jet Lag, Supplements, Melatonin

01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?

01:49:18 Youngstown, Ohio & Sports

01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

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Mar 26, 2025 1 hr 57 min

Strength Training for Kids & Building Lifelong Movement Skills

Episode 17

Show notes

In this episode, I discuss the importance of exercise, specifically strength training, for kids. With growing concerns over childhood obesity, limited opportunities for physical activity in school, decreased outdoor playtime, and reduced sports participation, the lack of physical activity in children poses serious long-term risks to their physical and mental health. I address common myths and misconceptions about resistance training for kids and highlight the many cognitive, physical, and mental health benefits of regular physical activity.

I also explain the three I’s—investigate, interpret, and intervene—for assessing and improving a child’s movement abilities, emphasizing the importance of fun, play-based experiences to develop a diverse range of movement skills. Additionally, I discuss the risks of early sports specialization, guidelines for safe weightlifting for kids, injury risks, and strategies to encourage physical activity. Whether or not a child aspires to be an athlete, this episode offers practical tips to foster long-term athletic development and ensure kids grow up strong, healthy, and active.

Read the full episode show notes at performpodcast.com.

Thank you to our sponsors

• AG1: https://drinkag1.com/perform
• Eight Sleep: https://eightsleep.com/perform
• LMNT: https://drinklmnt.com/perform
• Momentous: https://livemomentous.com/perform

Timestamps

00:00:00 Kids & Strength Training

00:03:26 Sponsors: Eight Sleep & LMNT

00:06:10 Misconceptions, History, Kids & Resistance Training

00:10:15 “Zombie” Myths about Kids & Exercise

00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination

00:18:47 Movement vs Language Development Analogy

00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues

00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids

00:36:53 Sponsor: AG1

00:38:18 Investigate: YFIT Test, FitBack Test

00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?

00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety

00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model

01:00:40 Sponsor: Momentous

01:02:21 LTAD Program Example, Strength Training

01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion

01:12:28 Basic Movement Skill Development Targets

01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development

01:22:16 Plyometrics & Kids

01:23:26 10 Rules of Lifting Weights for Kids

01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization

01:33:18 Early Specialization & Problems

01:36:35 Encouraging Physical Activity in Kids

01:41:47 Additional Resources, Books, Courses & Organizations

01:44:49 Summary & Key Takeaways

01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter