Perform with Dr. Andy Galpin

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 sponsorsAG1: https://drinkag1.com/performDavid: https://davidprotein.com/performLMNT: https://drinklmnt.com/performMomentous: https://www.livemomentous.com/performEight Sleep: https://www.eightsleep.com/performTimestamps00:00:00 Controlling Your Nervous System00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System00:09:46 Sponsors: AG1 & David Protein00:12:30 Read & Regulate, Highway Analogy, Resilience00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience00:36:22 Sponsors: LMNT & Momentous00:39:23 Tool: Measuring HRV00:41:46 Respiratory Rate, CO2 Tolerance Test00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing00:53:46 Tool: Measuring Respiratory Rate00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency01:04:34 Sponsor: Eight Sleep01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems01:15:53 Intervention: Acute Changes, 4x4 Matrix01:17:50 Acute & Chronic Categories; Cold Water Immersion01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators01:28:09 Chronic Actions, Desensitization, Timing for Results01:32:57 Exercise, High-Intensity Interval Training (HIIT)01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking01:48:55 External Biofeedback, Weight Belt01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B1202:03:33 Recap & Key Takeaways02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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 sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performTimestamps00:00:00 Jill Miller00:01:13 Yoga, Physical Recovery00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits00:08:46 Sponsors: Eight Sleep & Momentous00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management00:24:08 Pain Management & Movement00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback00:37:55 Sponsors: AG1 & LMNT00:40:42 Massage, Tool: Tolerable Discomfort00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression00:57:23 Myofascial Massage & Release; Lumbar Hammock01:02:14 Sponsor: David01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness01:30:10 Tool: Parasympathetic Practices & The Five P’s01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility01:58:36 Gaining Mobility, Static Stretching & Rolling02:01:16 Self-Myofascial Release & Benefits02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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 sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Dr. Michael Ormsbee00:01:42 Hockey, Triathlons; Nutrition00:07:36 Sponsors: LMNT & Eight Sleep00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed00:16:51 Sleep, Microdialysis, Fat Metabolism00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss00:37:35 Sponsor: Momentous00:39:13 Tool: Protein Requirements, Weight Management00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss01:06:00 Sponsor: AG101:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition01:18:47 Research, Variables; Resistant Starches01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C01:37:39 Collagen Supplementation, Exercise; Collagen Dose01:44:19 What is Collagen?, Digestion01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions01:59:25 TeaCrine, Caffeine, Performance02:04:23 Creatine, Vascular Health02:06:45 Postbiotics, Gut Health, Butyrate, Sleep02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements02:15:18 Upcoming Studies; Travel, Sleep & Performance02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation02:26:09 Courses, Testing Facilities02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Dr. Allison Brager: Improve Sleep Efficiency & Resilience

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 sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comMomentous: https://livemomentous.com/performTimestamps00:00:00 Allison Brager00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits00:10:50 Sponsors: AG1 & Eight Sleep00:13:38 Chronotype, Genetics, Military, Academia00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors: LMNT & Parker University00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits00:58:50 Poor Sleep, Sleep Banking, Weekends01:01:42 Sleep in Extreme Environments, Outer Space01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep01:21:30 Sponsor: Momentous01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators01:37:02 Jet Lag, Supplements, Melatonin01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?01:49:18 Youngstown, Ohio & Sports01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

Strength Training for Kids & Building Lifelong Movement Skills

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 Timestamps00:00:00 Kids & Strength Training 00:03:26 Sponsors: Eight Sleep & LMNT00:06:10 Misconceptions, History, Kids & Resistance Training00:10:15 “Zombie” Myths about Kids & Exercise00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination00:18:47 Movement vs Language Development Analogy00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids00:36:53 Sponsor: AG100:38:18 Investigate: YFIT Test, FitBack Test00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model01:00:40 Sponsor: Momentous01:02:21 LTAD Program Example, Strength Training01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion01:12:28 Basic Movement Skill Development Targets01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development01:22:16 Plyometrics & Kids01:23:26 10 Rules of Lifting Weights for Kids01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization01:33:18 Early Specialization & Problems01:36:35 Encouraging Physical Activity in Kids01:41:47 Additional Resources, Books, Courses & Organizations01:44:49 Summary & Key Takeaways01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices