Perform with Dr. Andy Galpin

In this episode, my guest is Dr. Ben House, a nutritional scientist who has spent nearly two decades working with elite athletes and professional sports teams. We take a detailed look at testosterone, what your lab results can and cannot tell you, and why a higher number does not automatically mean better health or more muscle. Ben explains total and free testosterone, sex hormone-binding globulin (SHBG), and how testing methods, sleep, hydration, meals, and the timing of your blood draw can affect the result. We examine research on testosterone and muscle growth, why population averages can obscure individual differences, and how metabolic health complicates the story of testosterone and aging. We also discuss obesity, low energy availability, dietary fat, carbohydrates, micronutrients, and recovering after a calorie deficit. Ben shares his approach to investigating low testosterone, the importance of informed consent before testosterone replacement therapy (TRT), and the distinction between restoring normal levels and using higher doses for performance or physique goals. We finish with lessons from professional sports on managing training loads, fueling, sleep, and recovery. This episode is for anyone who wants to better understand hormone testing, support long-term performance, and make more informed decisions about testosterone.

Sponsors

Momentous: https://livemomentous.com/galpin

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) Ben House: Testosterone, Health & Performance

(00:03:51) Personal Baselines & Normal Testosterone Ranges

(00:12:00) Total vs. Free Testosterone: SHBG & Albumin

(00:17:49) Accurate Hormone Testing: Methods, Timing & Measurement Error

(00:23:36) Daily Testosterone Fluctuations & Why Repeat Tests Matter

(00:29:33) High SHBG: Interpreting Lab Ranges in Context

(00:32:08) TRT: Informed Consent & Finding the Cause of Low Testosterone

(00:35:04) TRT Monitoring: Hematocrit, Lipids, Estradiol & Heart Health

(00:43:38) Natural Testosterone Production, Testicular Atrophy & Stopping TRT

(00:48:11) The Brain–Testicle Hormone Axis & Training with Low Testosterone

(00:55:16) Calorie Deficits, Body Recomposition & Testosterone

(01:00:44) Does Higher Testosterone Predict More Muscle Growth?

(01:15:03) Obesity, Leptin & Low Testosterone

(01:22:45) Is Testosterone Declining Across Generations?

(01:29:52) Testosterone & Aging: The Role of Metabolic Health

(01:39:44) Low Testosterone Symptoms & Looking Beyond Fatigue

(01:44:54) Supplements, Weight Loss, Refeeding & Sleep

(01:53:14) Micronutrients, Metabolic Health & GLP-1 Medications

(01:57:45) Training Stress, Underfueling & Overlooked Medical Causes

(02:03:33) Getting Too Lean: Energy Availability & Hormone Recovery

(02:10:19) Dieting Too Hard? Symptoms, Tradeoffs & Individual Responses

(02:15:19) Refeeding: Dietary Fat, Carbohydrates & Changes in Scale Weight

(02:21:22) Professional Athletes: Training Loads, Fueling & Recovery

(02:28:38) Better Recovery: Trust, Sleep & Low-Intensity Movement

(02:34:27) TRT vs. Higher-Dose Use: What Cardiovascular Research Actually Shows

Disclaimer & Disclosures
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In this episode, my guest is Dr. John Rusin, a physical therapist and strength coach who bridges rehabilitation and human performance. We discuss his approach to persistent back, shoulder, and knee pain and how to build a body that can handle demanding training for the long term. John walks through his six-phase warm-up, a 10–12-minute sequence that combines foam rolling, stretching, corrective exercises, activation, movement practice, and explosive drills. He explains why breathing matters during soft tissue work, how mobility differs from flexibility, and why feeling tight doesn't necessarily mean you just need more stretching. We cover simple movement breaks for desk workers, detailed cues for hip and shoulder stability, face-pull technique, bracing, lifting belts, and how to adapt exercise form to your body and goals. We also discuss progressing back to heavier training, maintaining strength, muscle, and power as you age, and using loaded carries to build and assess full-body capacity. This episode is for anyone who wants to move more comfortably, train consistently, and keep getting stronger.

Sponsors

Momentous: https://livemomentous.com/galpin

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Eight Sleep: https://eightsleep.com/perform

Chapters

(00:00:00) John Rusin: Bridging Physical Therapy & Performance

(00:07:26) Chronic Pain vs. Acute Injury

(00:17:20) Desk Work, Movement Breaks & Better Posture

(00:23:46) The 10-Minute Warm-Up: Six Phases for Better Training

(00:29:46) Foam Rolling: Technique, Breathing & What Actually Changes

(00:40:49) Tight or Weak? Mobility, Flexibility & Muscle Control

(00:53:17) Back Pain: Surgery, Rehabilitation & Conservative Care

(00:57:11) How to Stretch with Control & Stability

(01:11:25) Corrective Exercises & Activation: Bird Dogs to Hip Thrusts

(01:21:56) Better Face Pulls: Grip, Angles & Technique

(01:29:16) Movement Practice: Turning Better Technique into Habit

(01:39:32) Preparing for Heavy Lifting: Power & Explosive Movement

(01:43:03) Full-Body Bracing & When to Use a Lifting Belt

(01:46:08) What Good Form Means: Your Body, Load & Experience

(01:56:12) Deadlift Grip, Jefferson Curls & Training Spinal Flexion

(02:01:26) Training for Longevity & Knowing When to Progress

(02:07:41) Building Strength, Muscle & Power Together

(02:12:30) Loaded Carries: Benchmarks, Technique & Programming

Disclaimer & Disclosures
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In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing.

Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals

Sponsors

Momentous: https://livemomentous.com/galpin

Eight Sleep: https://eightsleep.com/perform

David: https://davidprotein.com/perform

LMNT: https://drinklmnt.com/perform

Chapters

(00:00:00) White House UFC & Ronda Rousey's Return

(00:06:14) Dan Garner's Coaching Career & Health as a Performance Constraint

(00:11:19) Build a Better Schedule: Daily Review, Preparation & Consistency

(00:23:22) Results vs. Activity: Measurement, Progression & Deep Work

(00:35:29) Evidence-Based Coaching: Science, Context & Critical Thinking

(00:41:32) Prescribe, Measure & Adjust: Adherence Before Physiology

(00:47:15) Real-Life Constraints, Goal Alignment & Extreme Balance

(00:56:36) Protein, Fiber, Sunlight & Constraint Theory

(01:00:03) Biomarker Noise: Testosterone, Vitamin D & Omega-3

(01:09:42) Testosterone: Optimal Ranges, Performance & Low Levels

(01:15:31) Low Energy Availability, Diet Breaks & Metabolic Health

(01:21:09) Fat-Loss Blueprint: Calories, Macros & Nutrient Timing

(01:27:27) Diet Readiness: Symptoms, Blood Work & Removing Constraints

(01:31:30) Testosterone Testing: Meaningful Change, Free T & Lab Variability

(01:36:31) Omega-3 Index: Targets, Dosing & Measuring Your Response

(01:45:46) Vitamin D: Targets, Dosing & Misleading Results

(01:54:41) Building a Better Physique: Timing, Meal Frequency & Adherence

(02:03:26) Combining Cardio & Lifting; Training Splits for Aesthetics

(02:08:35) Flexible Programming, Recovery Days & Smarter Deloads

(02:14:39) Lagging Muscles, Calf Training & Hypertrophy Clusters

(02:24:20) Training to Failure & the "One Bad Rep" Rule

(02:27:31) Sleep Supplements, Pre-Workouts & Recovery Strategies

(02:40:50) Peptides: Evidence, Risk, Monitoring & SS-31

(02:51:33) MOTS-c: Mitochondria, AMPK & Response Variability

(02:56:20) Retatrutide: Triple-Agonist Therapy, Benefits & Unknown Risks

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

In this episode, I answer your questions on nutrition, hydration, and recovery in our second audience Q&A. I start with what I call the 90%: the principles nearly every effective nutrition plan shares, from food quality and caloric balance to fiber targets, vegetable volume, color variety, and liquid calories. I then cover the four elements of fueling around training, glucose, amino acid availability, hydration, and GI distress, including the Galpin Equation for fluid intake during exercise. I walk through the three-step process I use to coach nutrition, which begins by adding nutrients rather than restricting them, and I explain when body recomposition is possible, what the protein data actually support, and why strength training is a bigger signal for muscle growth than protein. I close with what separates high performers from everyone else: energy management. This episode is for anyone who wants the fundamentals before the fine-tuning.

Show notes: https://www.performpodcast.com/episodes/fundamentals-of-nutrition-hydration-performance-fueling

Sponsors

Momentous: https://livemomentous.com/galpin

LMNT: https://drinklmnt.com/perform

David: https://davidprotein.com/perform

Chapters

(00:00:00) Core Tenets of Nutrition

(00:00:09) Audience Q&A, 5 Question Categories

(00:03:57) The 90%; Food Quality & Whole Foods

(00:07:12) Caloric Balance, Under- vs Over-Fueling

(00:08:53) Protein Priority; Carbohydrate & Fat Balance

(00:10:46) Fiber, Soluble vs Insoluble; Daily Target

(00:12:10) Tool: Half Your Plate Vegetables; Color Variety

(00:14:35) Raw vs Cooked, Antioxidants vs Minerals

(00:17:00) Liquid Calories, Hidden & Intentional Use

(00:19:48) Sustainability, Meal Frequency & Timing

(00:21:13) Food Safety, Allergies & Environmental Pollutants

(00:23:15) Refueling & Hydration, 4 Elements; Carbs During Training

(00:26:13) Muscle as a Carbon Sink; Glucose Storage

(00:29:27) Amino Acids; Does Protein Timing Matter?

(00:30:54) Hydration, Tool: Half Body Weight in Ounces

(00:32:14) Tool: Galpin Equation; Electrolytes

(00:33:28) Tool: Post-Workout Rehydration, 125% Rule

(00:35:18) GI Distress, Carbs Per Hour; Training Your Gut

(00:39:17) Coaching Nutrition, Tool: Add Before Subtracting

(00:40:04) Reframing "Bad" Foods; Crowding Out

(00:44:19) Tool: 3 Steps, Deficiencies, Amounts, Fine-Tuning

(00:45:49) Body Recomposition, Muscle Gain in a Deficit

(00:47:49) Body Fat Thresholds; 5-10% Surplus or Deficit

(00:48:50) 3,500 Calories Per Pound of Fat, Small Deficits

(00:50:39) Energetics of Muscle vs Fat, High Investment

(00:52:49) Protein for Muscle Gain, 1.6 vs 2.2 g/kg

(00:54:07) Is vs Ought; Protein in a Caloric Deficit

(00:58:08) Strength Training as the Biggest Signal; 30-Gram Myth

(01:01:27) What Separates High Performers?

(01:02:37) Energy Management, Calories, Recovery & Emotion

(01:04:50) Energy in Sport, Veterans & Strategy

(01:05:45) Tool: Run Your Own Energy Inventory

(01:07:31) Recap & Closing

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

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

(00:00:00) Introduction: The First-Ever Perform Q&A

(00:02:48) Training for Longevity & Resilience

(00:05:52) Grip Strength & VO2 Max: Proxies vs. Real Targets

(00:12:51) Muscle vs. Strength vs. Fat Loss

(00:14:10) Building Muscle: Mechanical Tension & the 72-Hour Rule

(00:19:54) Progressive Overload

(00:22:39) Training Strength as a Skill

(00:26:45) The 3-to-5 Rule for Strength & Power

(00:30:10) Fat Loss & the 5-4-3-2-1 Rule

(00:36:48) Program Design: The Modifiable Variables

(00:38:07) Frequency, Exercise Choice & Order

(00:45:24) Intensity, Volume & Rest Intervals

(00:48:52) Predicting Problems in Your Program

(00:50:24) Functional Training & Movement Quality

(00:59:12) Stretching, Flexibility & Lengthened Partials

(01:03:26) AI in Health & Performance

(01:09:10) Recap & Closing Thoughts

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