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 sponsors AG1: https://drinkag1.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform 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 Disclaimer & Disclosures

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• 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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.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 Disclaimer & Disclosures

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  2:10:00
• 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 sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.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 Disclaimer & Disclosures

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  2:32:11
• 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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Momentous: https://livemomentous.com/perform 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 Disclaimer & Disclosures

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  1:57:00
• 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 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 Disclaimer & Disclosures

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  1:49:59

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