Perform with Dr. Andy Galpin

Discover evidence-based methods to boost metabolism and promote sustainable fat loss. Learn about the components of total daily energy expenditure (TDEE) and how factors like age and body composition influence metabolic rates. Explore the roles of Non-Exercise Activity Thermogenesis (NEAT) and protein intake in enhancing calorie burn. Dive into practical strategies involving sleep, spicy foods, and high-quality supplements aimed at improving overall metabolic health and well-being.

Discover how nutrition plays a vital role in brain health and recovery from injuries like TBIs. Learn about the surprising prevalence of brain injuries outside of sports. Explore how specific nutrients, including creatine, omega-3s, and vitamins, can enhance cognitive function and aid recovery. Hear insights from research on the powerful benefits of BCAAs, magnesium, and blueberries. Plus, find out optimal dosages and dietary sources to support your brain over time.

Explore the transformative potential of blood testing for athletic performance. Discover how to select the right blood markers tailored to your personal goals. Learn about the timing and preparation needed for accurate results. Delve into the significance of interpreting reference ranges and natural variability. Uncover ways to enhance your results through targeted nutrition and training. This engaging discussion equips listeners with the tools to optimize health and performance by mastering the art of blood analysis.

Delve into the fascinating world of genetic testing and its impact on athletic performance. Discover how genes like ACTN3 and ACE influence strength and endurance. Explore the ethical dilemmas of gene doping and the future of sports genomics. Learn how personalized training and nutrition plans, based on your genetic profile, can enhance performance. Understand the importance of interpreting genetic data accurately and the limitations of current testing technologies in developing athletic potential.

Discover essential insights into overcoming training plateaus and avoiding overtraining. Learn about the molecular reasons behind fitness plateaus and effective recovery strategies. Explore the concept of peaking and when to taper your training for optimal performance. Understand the risks associated with overtraining and the biomarkers to monitor your health. Enhance your training with tips on sleep quality and nutrition to track your performance progress, helping both athletes and fitness enthusiasts reach their goals.

Dive into the fascinating world of lactate, where misconceptions are debunked and its crucial role in metabolism and athletic performance is revealed. Discover how lactate aids in energy transition between carbs and fats, supports mitochondrial health, and influences exercise fatigue. Gain insights into the connections between lactate levels, training intensity, and overall performance, along with practical tips for leveraging this knowledge to enhance athletic capabilities. Get ready to rethink what you thought you knew about this powerful molecule!

Discover how optimizing sleep can boost athletic performance, enhancing speed and reaction times while aiding recovery. Learn about the athlete’s sleep paradox and why many struggle with suboptimal sleep. Explore innovative strategies like sleep banking and the three I's approach to improving sleep. Delve into personalized sleep strategies tailored for individual needs and the impact of sleep consistency on performance. This insightful discussion unveils crucial tools for training and competition readiness.

Delve into science-backed protocols for building muscle size and strength. Discover how muscle mass plays a vital role in health and longevity, especially as we age. Learn about essential training concepts, like progressive overload and block periodization, to enhance athletic performance. The discussion includes actionable strategies for both beginners and advanced athletes. Plus, uncover the importance of balanced nutrition and recovery in optimizing training results. Get ready to elevate your strength game!

Discover practical strategies to boost your VO2 max and enhance endurance for better health and performance. Explore tailored training programs like Metamorphosis and Faster in 50, designed for various fitness levels. Learn about essential phases of marathon training, strength training integration, and how to structure effective schedules. Emphasis on injury prevention and recovery is key for optimizing results. Maximize your training time while assessing your progress to achieve your goals.

Discover the crucial role of skeletal muscle in health, performance, and longevity. Explore the differences between slow- and fast-twitch fibers, and why resistance training is essential for aging well. Learn how muscle is more than just movement; it interacts with vital organ systems and influences mental health. Understand the balance of muscle quantity and quality, and why strength doesn't always correlate with size. Plus, explore practical insights to enhance muscle function and longevity.