This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn 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 one.
Testosterone levels in men are primarily governed by metabolic health and body composition rather than chronological age. Contrary to common belief, total testosterone does not inevitably decline with aging; instead, obesity and metabolic dysfunction drive the majority of observed drops. Clinical data indicate that ind...
Testosterone’s role in human performance is frequently obscured by cultural misconceptions and poor clinical management. Obesity, rather than natural aging, serves as the primary driver of low testosterone, often mediated by sex hormone-binding globulin and leptin resistance. Accurate diagnosis requires multiple fastin...
Chronic pain and movement dysfunction often stem from long-term postural stress and incomplete recovery from past injuries rather than acute trauma. Addressing these issues requires a systematic approach, such as the six-phase dynamic warm-up protocol, which integrates soft tissue work, oscillatory stretching, correcti...
High-performance coaching centers on identifying physiological and lifestyle constraints to drive consistent, measurable results. Dan Garner, an elite performance coach, emphasizes that success relies on result-oriented strategies rather than mere activity. He advocates for protecting one's daily schedule and using a "...
Optimizing human performance requires mastering fundamental nutritional and energy management principles rather than relying on restrictive, niche diet trends. Consistent, high-quality whole food intake, balanced caloric intake, and sufficient protein—ideally 1.6 to 2.2 grams per kilogram of body weight—form the founda...
Optimizing human performance requires a well-rounded approach that balances muscle mass, strength, aerobic capacity, and mobility rather than relying on isolated metrics like VO2 max or grip strength. Hypertrophy relies on mechanical tension, ideally stimulated every 72 hours, while strength development functions as a ...
Skeletal muscle hypertrophy is primarily driven by mechanical tension, which triggers a cascade of molecular events including satellite cell activation and myonuclear accretion. While individual responses to resistance training vary, circulating hormone levels like testosterone are not reliable predictors of growth; in...
Asymmetries in human performance—whether morphological, qualitative, or functional—often serve as critical indicators of injury risk and efficiency rather than universal signs of dysfunction. While minor imbalances are frequently normal or even advantageous in sport-specific contexts, significant deviations, particular...
Female physiology and exercise science do not necessitate fundamentally different training protocols, as individual goals, experience, and consistency remain the primary drivers of performance. Dr. Lauren Colenso-Semple, an expert in integrative physiology, clarifies that while sex hormones fluctuate, current evidence ...
Intelligence functions as a problem-solving capacity, yet it remains distinct from wisdom, which requires the discernment to prioritize meaningful goals. Mindfulness acts as a vital cognitive tool, enabling individuals to step back from the incessant, often neurotic stream of internal dialogue to view thoughts as trans...
The "athlete's heart" phenomenon presents a complex paradox where elite cardiovascular fitness can mirror or mask life-threatening conditions. While chronic endurance training induces beneficial structural changes—such as increased left ventricular chamber size and enhanced stroke volume—these adaptations can sometimes...
Ken Rideout, an elite endurance athlete and author, details his transformation from a decade-long battle with drug addiction to achieving world-class success in endurance sports. Rideout emphasizes that fulfillment is inextricably linked to suffering and disciplined struggle, rather than comfort or material wealth. He ...
Mental performance relies on structured psychological tools that transcend simple positive thinking. Dr. Lenny Wiersma, Director of Sports and Performance Psychology at UC Berkeley, emphasizes that visualization serves as a critical mechanism for both confidence-building and coping, provided it incorporates emotional d...
The podcast explores the science-backed approach to developing a strong core and great-looking abs, distinguishing between training for aesthetics versus functionality. It challenges common misconceptions, such as the effectiveness of endless crunches and the idea that core muscles require daily training due to their s...
In this episode of Perform, Andy Galpin discusses controlling the nervous system to enhance human performance. He explains the autonomic nervous system, differentiating between the sympathetic (fight or flight) and parasympathetic (rest and digest) branches, and emphasizes resilience over mere stress reduction. Galpin ...
In this episode of the Perform podcast, host Andy Galpin interviews Jill Miller, an expert in mobility, breathwork, bodywork, and self-myofascial release. They discuss the science and practice of enhancing human performance through techniques like foam rolling and massage, delving into the role of fascia in regulating ...
This episode explores the science and practice of optimizing nutrition, particularly pre-sleep nutrition, for enhanced athletic performance and recovery. Against the backdrop of conflicting conventional wisdom regarding nighttime eating, Dr. Mike Ormsbee presents compelling evidence from 15 years of research, demonstr...
This episode explores the science and practice of enhancing human sleep performance, focusing on sleep resilience and its impact on athletic and overall well-being. Against the backdrop of common sleep myths, such as the supposed advantage of East Coast sports teams, Dr. Allison Brager presents research demonstrating ...
This episode explores the myths and benefits of strength training for children, dispelling common misconceptions and advocating for its inclusion in youth development. Against the backdrop of a global chronic health crisis and declining childhood physical activity, Dr. Galpin argues that strength training, framed as mo...
This podcast interviews Dr. Herman Pontzer, an evolutionary anthropologist, about his research on human metabolism and energy expenditure. The discussion covers his surprising findings on hunter-gatherer energy expenditure, debunking common misconceptions about exercise and weight loss, and explaining the body's regul...
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