Perform with Dr. Andy Galpin

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
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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

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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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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

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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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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
Learn more about your ad choices. Visit megaphone.fm/adchoices