Perform with Dr. Andy Galpin

• Jordan Sullivan: Fueling for Sports Performance & Body Composition

  In this episode, my guest is Jordan Sullivan, APD, a registered sports dietitian and the founder of The Fight Dietitian (TFD), whose clients include UFC world champions, Olympians, and ultra-endurance athletes. We discuss performance nutrition, focusing on how to strategically use diet and nutrition to optimize an athlete’s physical performance, recovery, and overall health while aligning with their training intensity and volume. We take a holistic view of nutrition, considering individualized goals, lifestyle factors, training schedules, and meal frequency. We also cover core nutrition principles for non-elite athletes, including calorie estimates, macronutrient thresholds, and how to estimate calorie deficits for sustainable weight loss. Additionally, we explore different fuel sources used during exercise and how they shape an effective nutrition strategy for training and competition. Finally, we discuss pre-competition nutrition for endurance athletes, hydration, electrolytes, and extreme weight cutting. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Eight Sleep: https://eightsleep.com/perform Timestamps 00:00:00 Jordan Sullivan 00:01:31 Pre-Competition Nutrition, Hyrox, UFC 00:07:55 Sponsors: Momentous & LMNT 00:10:54 Performance Nutrition & Goals 00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation 00:20:36 UFC Fighters, Compliance & Performance 00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal 00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber 00:37:32 Food Quality, Tool: Whole Foods, Supplements 00:40:54 Sponsors: Parker University & Eight Sleep 00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit 00:51:44 Weight Loss, Sustainable Goals 00:57:47 Calorie Deficit, Performance & Injury; Blood Work 01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting? 01:07:58 Sponsor: AG1 01:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max 01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition 01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy 01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut 01:43:25 Competition vs Training Nutrition 01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition 01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration 02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium 02:09:28 Ultra-Endurance Event & Nutrition Plan 02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss 02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue 02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber 02:39:18 Weight Cutting, Fluid Load, Sodium 02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke 02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts 02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization 02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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  2:58:21
• Enhancing Bone Health at Every Age

  Bone health is often dismissed as something only “old people” or postmenopausal women should worry about, but evidence clearly indicates that poor bone health is extremely common—even among young, healthy people, including men. It is also highly preventable and reversible through various lifestyle and other modifiable factors. In this episode, I explain what bone health actually means; bone loss conditions like osteoporosis and osteopenia; how the bone remodeling process works; why poor bone health is increasing at a surprising rate; and, most importantly, exactly what to do to prevent or reverse bone loss. I discuss the three I’s—investigate, interpret, and intervene—to help assess your bone health. I explain how high-intensity impact training, nutrition, and certain supplements can improve bone health. Finally, I explore emerging treatments, such as stem cells, peptides, and light therapy, and their potential for improving bone healing. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Momentous: https://livemomentous.com/perform Renaissance Periodization: https://rpstrength.com/perform Timestamps 00:00:00 Bone Health 00:02:43 Sponsors: LMNT & David Protein 00:05:24 Osteoporosis, Osteopenia, Poor Bone Health 00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test 00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD) 00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts 00:21:05 Lifestyle Factors & Bone Metabolism 00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement 00:29:52 Sponsor: AG1 00:31:33 Non-Modifiable Variables: Genetics, Menopause, Age? 00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition 00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes 00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT 00:54:02 Interpret: DEXA Scan, T-Score, Z-Score 01:01:39 Sponsors: Momentous & Renaissance Periodization 01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates 01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens 01:12:50 Adults & Exercise, Progression, Load Changes 01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density 01:22:23 Tool: Bone Health Exercise Guidelines 01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen 01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP) 01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota 01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing 01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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  1:52:56
• Dr. Bret Contreras: How to Build Bigger Glutes & Legs

  My guest is Dr. Bret Contreras, PhD, CSCS, a leading expert in glute training. We cover key strategies for maximizing glute growth, explore the anatomy and function of the glutes, and break down effective exercises like the hip thrust. We discuss how to structure training programs based on individual goals, the importance of prioritizing recovery, and common mistakes that hinder progress. Additionally, we examine how physiological differences in women’s training should inform program design. Finally, we explore the importance of staying adaptable to evolving scientific research and optimizing training methods for better results. Whether or not glute development is your primary focus, this conversation provides actionable insights for achieving consistent progress in strength training. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://www.livemomentous.com/perform Parker University: https://parkerseminars.com David Protein: https://davidprotein.com/perform Timestamps 00:00:00 Bret Contreras 00:02:10 Women vs Men Training Goals, Glutes 00:11:51 Glute Development & Women, Training Goals 00:18:51 Sponsor: Momentous 00:20:30 Booty by Bret, Glutes 00:28:10 Hip Thrust Exercise Development, Skorcher 00:38:22 Hip Thrust Popularization, Bench Press Evolution 00:47:03 Sponsor: Parker University 00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength 00:57:19 Glute Anatomy 01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds 01:13:08 Tool: 4 Exercise Categories & Variation; Recovery 01:20:51 Sponsor: AG1 01:22:32 Rotating Focus, Periodization, StrongLifting Program 01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor 01:40:31 Tool: Rule of Thirds 01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort 01:51:52 Sponsor: David Protein 01:53:18 Common Training Mistakes 01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length 02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise 02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles 02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings 02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion 02:55:18 Pivoting with New Research, Changing Training Program 03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back 03:09:55 Personalized Goals & Rule of Thirds, Modifications 03:15:12 Training Glutes Without Legs 03:21:08 Recap, Bret’s Projects & Links 03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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  3:28:58
• Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia

  In this episode, my guest is Dr. Thomas Wood, a UK-trained M.D. with a Ph.D. in physiology and neuroscience. He is a professor of pediatrics and neuroscience at the University of Washington. We discuss how both physical and mental challenges can enhance cognitive function in the short and long term. We also examine the crucial roles of nutrition, sleep, and other lifestyle factors in supporting overall brain health. Additionally, we explore the potential benefits of supplementation with creatine, caffeine, and certain vitamins and their impact on mental performance or recovery from traumatic brain injury (TBI). We explain the mechanisms by which different types of exercise—resistance, aerobic, and high-intensity training—positively affect brain health and longevity. We also discuss various behavioral approaches to combat brain fog and prevent age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s. This conversation explores many practical steps anyone can take to improve brain health, regardless of age or background. Read the full episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Renaissance Periodization: https://rpstrength.com/perform Momentous: https://livemomentous.com/huberman Timestamps 00:00:00 Tommy Wood 00:02:31 Cognitive Performance & Brain Health, Structure & Function 00:08:12 Brain Function & Stimulus, Brain Volume 00:12:13 Improve Cognitive Function, Skill Development 00:15:22 Sponsor: AG1 00:17:03 Skills, Near- vs Far-Transfer 00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status 00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty 00:35:00 Task-Switching, Kids vs Adults 00:41:20 Sponsor: LMNT 00:42:42 Brain Training?, Virtual Reality 00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC 00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep 01:00:55 Brain Fog, Subjective Cognitive Decline 01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog 01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration 01:13:33 Sponsor: Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision Training 01:21:54 Vitamin A, Antioxidants, Supplement Use 01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins 01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics 01:39:50 Creatine & Short-Term Energy, Lactate 01:45:45 Sponsor: Momentous 01:47:12 What is a Concussion?, Egg Analogy 01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones 01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria 02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology 02:08:58 Calcium Supplementation?, Vitamin D, Magnesium 02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors 02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job 02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training 02:35:50 Tool: Designing Exercise Protocol for Brain Health 02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism 02:44:49 White Matter, Exercise, Energetic Processes 02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging 02:55:40 Recap; Tommy’s Projects & Links 03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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  3:03:32
• How to Boost Your Metabolism & Burn Fat

  In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term. I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels. The full show notes for this episode are available at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/huberman LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Timestamps 00:00:00 Boost Your Metabolism 00:04:08 Fat Loss, Long-Term Metabolic Health 00:08:27 Speed Up Metabolism?, Driving Analogy 00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE) 00:14:37 4 Components of TDEE 00:19:07 Sponsor: Momentous  00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT) 00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins 00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR) 00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation 00:42:29 Sponsors: LMNT, Parker University 00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors 00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table 00:54:17 Intervene: TDEE Acute vs Chronic Factors 00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC 01:06:09 NEAT, Standing & Treadmill Desks, Walks 01:09:20 TEF, Calories, Tool: Increase Protein Proportion 01:13:48 Sponsor: AG1 01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature 01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants 01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps 01:35:49 Does Age Impact Metabolism?, Muscle Mass 01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT 01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction 01:49:29 RMR: Fish Oil; Muscle Mass 01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More 01:57:53 Losing Weight & Effect on TDEE, Plateaus 02:00:35 Summary, Tool: Combining Approaches 02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures

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  2:13:38

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