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Perform with Dr. Andy Galpin: Daily Summaries Delivered
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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-breakers, 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.
Latest Episodes
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- 1 weeks ago1h 12m
The Fundamentals of Training for Muscle, Strength & Longevity
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 Momentous: https://livemomentous.com/galpin David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters Introduction: The First-Ever Perform Q&A Training for Longevity & Resilience Grip Strength & VO2 Max: Proxies vs. Real Targets Muscle vs. Strength vs. Fat Loss Building Muscle: Mechanical Tension & the 72-Hour Rule Progressive Overload Training Strength as a Skill The 3-to-5 Rule for Strength & Power Fat Loss & the 5-4-3-2-1 Rule Program Design: The Modifiable Variables Frequency, Exercise Choice & Order Intensity, Volume & Rest Intervals Predicting Problems in Your Program Functional Training & Movement Quality Stretching, Flexibility & Lengthened Partials AI in Health & Performance Recap & Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- 3 weeks ago2h 27m
What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts
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 Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform Trumed: https://truemed.com/perform Chapters Introduction How Muscle Grows What Drives Growth: Tension, Stress & Damage Responders vs. Non-Responders Hormones, Receptors & Genetics Cell Signaling, mTOR & Myostatin Can Some People Not Grow Muscle? Training Volume for Hypertrophy Loads, Reps & Stretch Under Load Range of Motion, Partials & Hyperplasia Injury, Unloading & Muscle Banking Muscle Memory: Detraining & Retraining Aging, Menopause & Anabolic Resistance Concurrent Training & the Interference Effect How to Combine Strength & Cardio Strength Training & Mitochondria Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- Jun 24, 20261h 39m
Identify & Fix Muscle Imbalances & Injury Risks
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 Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Timestamps Introduction The Three Types: Morphology, Quality, Function Laterality: Skill vs. Force Dominance Why Asymmetries Develop The Bilateral Force Deficit Investigate: How to Measure Asymmetries Morphology: Tape Measures to MRI Tissue Quality & Fat Infiltration Functionality: The Unlimited Field of Tests Interpret: When Do Asymmetries Matter? Muscle Size: Is the Asymmetry Even Real? Push vs. Pull & the Limb-Length Myth Movement Screens & the FMS Strength, Power & Injury Risk Grip Strength Asymmetry & Aging Symmetrical Sports & the Energy Leak Red, Yellow, Green: The Real Thresholds Intervene: Correcting Asymmetries Why Plyometrics Work Best The Five-Step Correction Program The Volume Game Resources & Final Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- Jun 10, 20262h 8m
Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple
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 Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters Lauren Colenso-Semple The Lit Review That Never Was Why Women Got Bad Training Advice Individualization & Where Sex Actually Ranks Estrogen, Rodent Models & the Anabolic Myth Hormones Across the Menstrual Cycle The Myth of the Textbook 28-Day Cycle Why Female Research Is So Hard Inside Lauren's Dissertation: Tracers & Biopsies Strength, Power & Hypertrophy: No Phase Effect The Real Role of Testosterone & Menopause Becoming a Better Consumer of Science Low Energy Availability & RED-S Advice for the Average Woman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- May 27, 20262h 28m
How to Think Clearly in an Age of Distraction | Sam Harris
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 Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters Introduction & Sam Harris Intelligence, Smartness & Wisdom Outsourcing Cognition: AI as Tool vs. Competitor The Death of Boredom & the Inner Voice Mindfulness & Three Paths to Mental Freedom Overcoming Resistance to Meditation Psychedelics vs. Meditation Emotion, Reason & Handling Criticism Process, Expertise & the Scientific Crisis Restoring Trust in Institutions Consciousness, AI & the Hard Problem Uploading, Teleportation & the Revenge of the Humanities Closing Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- May 13, 20261h 44m
Intense Exercise & Potential Heart Damage (aka Athlete's Heart)
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 Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters Introduction & the Athlete's Heart Paradox History of Athlete's Heart Heart Anatomy & Physiology Primer What Goes Wrong: Heart Attacks & Arrhythmias Genetic Causes: WPW, LDS & Hypertrophic Cardiomyopathy Exercise-Induced Cardiovascular Remodeling (EICR) Endurance vs. Strength Training Adaptations When Exercise Goes Too Far: AFib, Calcification & Fibrosis Screening, Testing & Interventions Summary Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 29, 20262h 34m
Hardship, Resilience & Competing at the Highest Level | Ken Rideout
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 Momentous: https://livemomentous.com/perform TrueMed: https://truemed.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Chapters Ken Rideout Book Tease and Tears Gobi March Race Relief After Winning Why Choose Suffering Drugs Versus Discipline Quitting And Redemption Malibu Half Turnaround Racing Tactics Mindset Train Fear Compete Fire Clean Versus Dirty Fuel Health First Baby Steps Morning Routine And Discipline From Sports To Running Triathlon Lessons And Kona The Mental Grind Of Suffering Try Harder Mindset Comfort With Discomfort Parenting Toughness And Losing Setbacks Into Strength Money Doesn't Fix You Family Pride And Purpose Coaching With Edge Ask For Help Romanticizing The Suffering Grit Beats Talent No Roadmap Just Effort Marathon Progress And Coaching First Marathon Fueling Plan Service First Content Wrap Up Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
- Apr 15, 20262h 19m
Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma
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 Momentous: https://livemomentous.com/perform Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters Show Intro Alex Honnold Mindset Risk And Confidence Extreme Athletes Trainability Wipeout Planning Visualization Basics Phelps Coping Visualization Visualization Best Practices Visualization Beyond Sport Sleep Stories Unhooking Balancing Failure Imagery Self Talk Framework Coach Yourself With You Borrow a Trusted Voice Nicknames and Second Person Research and Best Timing Rethinking Discomfort Confidence Versus Belief Build Robust Confidence Tools to Grow Belief Overconfidence and Honesty Resilience Mental Toughness Emotional Regulation Skills Label Emotions and Purpose Labeling Emotions Fast Next Play Mindset Co Regulation Explained Reading the Locker Room Flag Disaster Scenario Downregulate and Refocus Reset Anchors and Cues Corner Coaching in UFC Simple Phrases That Land Coaches Need Coaching Too Earning Trust With Staff Mental Performance vs Therapy Embedded Team Support Biofeedback Meets Performance HRV Breathing Demo Coherence Breathing Protocol Color Screen Training At Home Biofeedback Options NeuroTracker Focus Training Mental Fatigue Insights Restore Attention Fast Better Film Sessions Careers And Credentials Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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About Perform with Dr. Andy Galpin
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-breakers, 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.
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