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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.SponsorsMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performTimestamps(00:00:00) Introduction(00:02:30) The Three Types: Morphology, Quality, Function(00:09:09) Laterality: Skill vs. Force Dominance(00:13:21) Why Asymmetries Develop(00:19:47) The Bilateral Force Deficit(00:24:43) Investigate: How to Measure Asymmetries(00:29:27) Morphology: Tape Measures to MRI(00:30:41) Tissue Quality & Fat Infiltration(00:36:21) Functionality: The Unlimited Field of Tests(00:42:30) Interpret: When Do Asymmetries Matter?(00:43:25) Muscle Size: Is the Asymmetry Even Real?(00:51:02) Push vs. Pull & the Limb-Length Myth(00:58:44) Movement Screens & the FMS(01:01:30) Strength, Power & Injury Risk(01:04:25) Grip Strength Asymmetry & Aging(01:09:46) Symmetrical Sports & the Energy Leak(01:15:53) Red, Yellow, Green: The Real Thresholds(01:19:35) Intervene: Correcting Asymmetries(01:20:46) Why Plyometrics Work Best(01:23:50) The Five-Step Correction Program(01:31:59) The Volume Game(01:33:50) Resources & Final TakeawaysDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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
(00:00:00) Lauren Colenso-Semple
(00:01:51) The Lit Review That Never Was
(00:07:01) Why Women Got Bad Training Advice
(00:11:23) Individualization & Where Sex Actually Ranks
(00:21:09) Estrogen, Rodent Models & the Anabolic Myth
(00:34:52) Hormones Across the Menstrual Cycle
(00:45:18) The Myth of the Textbook 28-Day Cycle
(00:51:41) Why Female Research Is So Hard
(00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies
(01:06:10) Strength, Power & Hypertrophy: No Phase Effect
(01:14:13) The Real Role of Testosterone & Menopause
(01:23:36) Becoming a Better Consumer of Science
(01:50:10) Low Energy Availability & RED-S
(01:57:30) Advice for the Average Woman
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
Saknas det avsnitt?
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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
(00:00:00) Introduction & Sam Harris
(00:02:30) Intelligence, Smartness & Wisdom
(00:16:13) Outsourcing Cognition: AI as Tool vs. Competitor
(00:21:19) The Death of Boredom & the Inner Voice
(00:30:07) Mindfulness & Three Paths to Mental Freedom
(00:42:20) Overcoming Resistance to Meditation
(01:01:25) Psychedelics vs. Meditation
(01:09:01) Emotion, Reason & Handling Criticism
(01:28:06) Process, Expertise & the Scientific Crisis
(01:50:44) Restoring Trust in Institutions
(02:02:29) Consciousness, AI & the Hard Problem
(02:16:18) Uploading, Teleportation & the Revenge of the Humanities
(02:25:14) Closing
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
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
(00:00:00) Introduction & the Athlete's Heart Paradox
(00:07:11) History of Athlete's Heart
(00:09:24) Heart Anatomy & Physiology Primer
(00:28:03) What Goes Wrong: Heart Attacks & Arrhythmias
(00:32:54) Genetic Causes: WPW, LDS & Hypertrophic Cardiomyopathy
(00:39:59) Exercise-Induced Cardiovascular Remodeling (EICR)
(00:53:12) Endurance vs. Strength Training Adaptations
(01:08:00) When Exercise Goes Too Far: AFib, Calcification & Fibrosis
(01:27:06) Screening, Testing & Interventions
(01:37:37) Summary
Disclaimer & Disclosures
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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
(00:00:00) Ken Rideout
(00:02:15) Book Tease and Tears
(00:03:27) Gobi March Race
(00:38:23) Relief After Winning
(00:40:29) Why Choose Suffering
(00:47:30) Drugs Versus Discipline
(01:01:10) Quitting And Redemption
(01:05:00) Malibu Half Turnaround
(01:09:29) Racing Tactics Mindset
(01:16:03) Train Fear Compete Fire
(01:17:58) Clean Versus Dirty Fuel
(01:24:00) Health First Baby Steps
(01:27:09) Morning Routine And Discipline
(01:32:48) From Sports To Running
(01:35:31) Triathlon Lessons And Kona
(01:38:16) The Mental Grind Of Suffering
(01:40:31) Try Harder Mindset
(01:49:06) Comfort With Discomfort
(01:52:48) Parenting Toughness And Losing
(01:56:41) Setbacks Into Strength
(01:58:20) Money Doesn't Fix You
(02:00:09) Family Pride And Purpose
(02:00:47) Coaching With Edge
(02:06:57) Ask For Help
(02:09:52) Romanticizing The Suffering
(02:15:55) Grit Beats Talent
(02:19:38) No Roadmap Just Effort
(02:23:54) Marathon Progress And Coaching
(02:28:01) First Marathon Fueling Plan
(02:31:28) Service First Content
(02:32:25) Wrap Up
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
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
(00:00:00) Show Intro
(00:00:48) Alex Honnold Mindset
(00:02:18) Risk And Confidence
(00:06:45) Extreme Athletes Trainability
(00:11:12) Wipeout Planning
(00:13:54) Visualization Basics
(00:15:53) Phelps Coping Visualization
(00:19:46) Visualization Best Practices
(00:24:09) Visualization Beyond Sport
(00:26:35) Sleep Stories Unhooking
(00:32:47) Balancing Failure Imagery
(00:37:33) Self Talk Framework
(00:40:37) Coach Yourself With You
(00:41:04) Borrow a Trusted Voice
(00:42:46) Nicknames and Second Person
(00:45:34) Research and Best Timing
(00:48:41) Rethinking Discomfort
(00:53:19) Confidence Versus Belief
(00:57:14) Build Robust Confidence
(01:01:14) Tools to Grow Belief
(01:08:34) Overconfidence and Honesty
(01:10:52) Resilience Mental Toughness
(01:13:47) Emotional Regulation Skills
(01:16:11) Label Emotions and Purpose
(01:17:12) Labeling Emotions Fast
(01:18:06) Next Play Mindset
(01:18:28) Co Regulation Explained
(01:20:03) Reading the Locker Room
(01:21:12) Flag Disaster Scenario
(01:25:23) Downregulate and Refocus
(01:26:34) Reset Anchors and Cues
(01:31:58) Corner Coaching in UFC
(01:36:21) Simple Phrases That Land
(01:39:29) Coaches Need Coaching Too
(01:45:00) Earning Trust With Staff
(01:47:09) Mental Performance vs Therapy
(01:48:44) Embedded Team Support
(01:50:23) Biofeedback Meets Performance
(01:51:14) HRV Breathing Demo
(01:55:57) Coherence Breathing Protocol
(01:58:13) Color Screen Training
(02:01:24) At Home Biofeedback Options
(02:02:39) NeuroTracker Focus Training
(02:07:51) Mental Fatigue Insights
(02:10:49) Restore Attention Fast
(02:12:06) Better Film Sessions
(02:14:08) Careers And Credentials
(02:17:17) Closing Thoughts
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
In this episode, I break down everything you need to know to build a strong core and better-looking abs — and explain why most people are training them wrong. I start by clarifying the difference between "abs" and "core," covering the key muscle groups involved (rectus abdominis, obliques, transverse abdominis, spinal erectors, and more) and debunking the myth that these muscles require uniquely high-rep, high-frequency training. From there, I introduce my "look, feel, and perform" framework to show how training variables — exercise selection, movement patterns versus anti-movement patterns, load, volume, frequency, and progression — should shift depending on your actual goal. I also walk through a five-step progression model and a sample weekly program. This episode is for anyone who has ever felt confused by conflicting advice on core training, whether your goal is aesthetics, low back health, or athletic performance.
Show notes: https://www.performpodcast.com/episodes/core-strength
Join newsletter: https://www.performpodcast.com/newsletters
Sponsors
Momentous: https://livemomentous.com/perform
David: https://davidprotein.com/perform
LMNT: https://drinklmnt.com/perform
Timestamps
(00:00:00) Core Training Myths
(00:04:22) Why We Train Abs Wrong
(00:07:27) Abs vs Core Explained
(00:11:17) Look Feel Perform Goals
(00:15:04) How Core Muscles Work
(00:20:26) Stability and Anti Movement
(00:24:00) Do Abs Need Daily Training
(00:29:12) Spinal Safety and Crunches
(00:33:08) Testing Core Strength
(00:41:42) Interpreting Test Results
(00:47:02) Choosing Core Exercises
(00:50:18) Isolation vs compound core
(00:52:31) Contraction intensity rules
(00:53:23) Size principle explained
(00:56:16) Loading the core safely
(01:00:14) Core moves by pattern
(01:06:35) Program by muscle groups
(01:08:01) Abs for aesthetics
(01:15:47) Aesthetic programming split
(01:18:49) Core for performance
(01:21:15) Core for back health
(01:24:17) Sample week template
(01:29:22) Five step progression
(01:35:54) Exercise order priorities
(01:36:56) Rapid fire Q and belts
(01:42:35) Final wrap and support
Disclaimer & Disclosures
Learn more about your ad choices. Visit megaphone.fm/adchoices -
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 sponsorsAG1: https://drinkag1.com/performDavid: https://davidprotein.com/performLMNT: https://drinklmnt.com/performMomentous: https://www.livemomentous.com/performEight Sleep: https://www.eightsleep.com/performTimestamps00:00:00 Controlling Your Nervous System00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System00:09:46 Sponsors: AG1 & David Protein00:12:30 Read & Regulate, Highway Analogy, Resilience00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience00:36:22 Sponsors: LMNT & Momentous00:39:23 Tool: Measuring HRV00:41:46 Respiratory Rate, CO2 Tolerance Test00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing00:53:46 Tool: Measuring Respiratory Rate00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency01:04:34 Sponsor: Eight Sleep01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems01:15:53 Intervention: Acute Changes, 4x4 Matrix01:17:50 Acute & Chronic Categories; Cold Water Immersion01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators01:28:09 Chronic Actions, Desensitization, Timing for Results01:32:57 Exercise, High-Intensity Interval Training (HIIT)01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking01:48:55 External Biofeedback, Weight Belt01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B1202:03:33 Recap & Key Takeaways02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performTimestamps00:00:00 Jill Miller00:01:13 Yoga, Physical Recovery00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits00:08:46 Sponsors: Eight Sleep & Momentous00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management00:24:08 Pain Management & Movement00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback00:37:55 Sponsors: AG1 & LMNT00:40:42 Massage, Tool: Tolerable Discomfort00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression00:57:23 Myofascial Massage & Release; Lumbar Hammock01:02:14 Sponsor: David01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness01:30:10 Tool: Parasympathetic Practices & The Five P’s01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility01:58:36 Gaining Mobility, Static Stretching & Rolling02:01:16 Self-Myofascial Release & Benefits02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performEight Sleep: https://eightsleep.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Dr. Michael Ormsbee00:01:42 Hockey, Triathlons; Nutrition00:07:36 Sponsors: LMNT & Eight Sleep00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed00:16:51 Sleep, Microdialysis, Fat Metabolism00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss00:37:35 Sponsor: Momentous00:39:13 Tool: Protein Requirements, Weight Management00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss01:06:00 Sponsor: AG101:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition01:18:47 Research, Variables; Resistant Starches01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C01:37:39 Collagen Supplementation, Exercise; Collagen Dose01:44:19 What is Collagen?, Digestion01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions01:59:25 TeaCrine, Caffeine, Performance02:04:23 Creatine, Vascular Health02:06:45 Postbiotics, Gut Health, Butyrate, Sleep02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements02:15:18 Upcoming Studies; Travel, Sleep & Performance02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation02:26:09 Courses, Testing Facilities02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comMomentous: https://livemomentous.com/performTimestamps00:00:00 Allison Brager00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits00:10:50 Sponsors: AG1 & Eight Sleep00:13:38 Chronotype, Genetics, Military, Academia00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Nap Duration; “Nappuccino”, Chronic Insufficient Sleep00:38:42 Multiphasic Sleep, Chronotype, Shift Work & Health Risks 00:42:44 Sponsors: LMNT & Parker University00:45:29 Night Shift, Performance, Per Genes, Genetic Testing, Chronotypes00:51:25 Antarctica, Sleep, Seasonality, Sleep Resilience & Limits00:58:50 Poor Sleep, Sleep Banking, Weekends01:01:42 Sleep in Extreme Environments, Outer Space01:08:04 Mars Mission Preparation, Gene Editing & Studying Sleep01:11:50 Short Sleepers, Sleep Pressure & Adenosine, Efficiency01:16:39 Hypersomnia & Poor Health, Depression; Traumatic Brain Injury & Sleep01:21:30 Sponsor: Momentous01:23:08 Increasing Sleep Efficiency Case Study, Morning & Daytime Behaviors01:30:23 Sleep Efficiency, Nighttime Behaviors, Foods, Melatonin?01:34:59 Cold Plunge, Mouth Taping, Nasal Dilators01:37:02 Jet Lag, Supplements, Melatonin01:41:37 Sleep Extension, Tool: Intervals; Sleep Banking, Sleep In or Bed Earlier?01:49:18 Youngstown, Ohio & Sports01:55:24 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performLMNT: https://drinklmnt.com/performMomentous: https://livemomentous.com/performTimestamps00:00:00 Kids & Strength Training 00:03:26 Sponsors: Eight Sleep & LMNT00:06:10 Misconceptions, History, Kids & Resistance Training00:10:15 “Zombie” Myths about Kids & Exercise00:13:58 Kid-Centric Exercise & Movement Literacy; Strength & Coordination00:18:47 Movement vs Language Development Analogy00:22:52 Chronic Health Crisis in Kids, Sports, Downstream Adult Issues00:30:33 Physical, Cognitive & Mental Health Benefits of Strength Training for Kids00:36:53 Sponsor: AG100:38:18 Investigate: YFIT Test, FitBack Test00:42:41 Interpret: Baseline Test, Injury, Growth & Development, Specialization Ready?00:49:02 Intervene: Positive Experiences, Open Play, Schools & PE, Sports Variety00:53:13 Kid-Centric Programs, Long-Term Athletic Development (LTAD), American Development Model01:00:40 Sponsor: Momentous01:02:21 LTAD Program Example, Strength Training01:09:08 Youth Movement Skills & Concepts, Games, Diversity, Range of Motion01:12:28 Basic Movement Skill Development Targets01:17:25 Example Program for 7-Year Old, Basic Movement Skill Development01:22:16 Plyometrics & Kids01:23:26 10 Rules of Lifting Weights for Kids01:29:22 Guidelines for Youth Athletes, Injury, Play, Sport Diversity & Breaks, Specialization01:33:18 Early Specialization & Problems01:36:35 Encouraging Physical Activity in Kids01:41:47 Additional Resources, Books, Courses & Organizations01:44:49 Summary & Key Takeaways01:48:35 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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My guest is Dr. Herman Pontzer, Ph.D., a professor of evolutionary anthropology and global health at Duke University, known for his research on human bioenergetics, particularly energy expenditure and the exercise paradox. We discuss his work comparing highly active hunter-gatherer groups to more sedentary cultures, exploring their total energy expenditure and the surprising similarities.We examine the impact of factors such as age, sex, exercise, and pregnancy on daily energy expenditure. We also break down whether diet or exercise plays a greater role in weight management and weight loss.Additionally, we explore how genetics and the environment interact to shape human physiology, highlighting how population-level findings often overlook individual variation and emphasizing the need for medical and diagnostic practices to account for this diversity.Read the full episode show notes at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performDavid Protein: https://davidprotein.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/performEight Sleep: https://www.eightsleep.com/performTimestamps00:00:00 Dr. Herman Pontzer00:01:18 Energy Expenditure & Metabolism00:03:59 Hunter-Gatherers, Energy Expenditure vs Sedentary Cultures00:07:19 What is Energy Expenditure?; Maintaining Energy Budget00:13:42 Sponsors: David Protein & LMNT00:16:23 Weight Gain; Calories In, Calories Out00:22:18 Exercise & Calories Burned, Energy Expenditure Changes?00:29:56 Movement Efficiency, Exercise & Metabolism Research00:37:55 Metabolic Recalibration & Exercise Threshold00:43:33 Hunter-Gatherer Groups, Energy Expenditure, Fertility00:47:23 Sponsors: AG1 & Renaissance Periodization00:49:53 Pregnancy & Energy; Overtraining, Relative Energy Deficiency Syndrome (REDs)00:57:37 Metabolism “Slowing Down”, Age or Sex Differences?01:04:22 Metabolism & Age, Puberty, Older Adults01:11:51 Body Composition, Individual Food Intake01:16:49 Sponsor: Eight Sleep01:18:12 Anthropology, Natural Fallacy, Diversity & Adaptations, Physical Activity01:27:59 Population, Individual Variation, Diversity, Race01:34:33 Kidney, eGFR Calculation; Clinical Equations & Race01:40:51 Genetics, Diversity, Populations; Genetic Testing01:49:29 One-to-One Gene Fallacy, Height, Environment, Diversity01:51:20 Height & Weight, Genetics & Environment Interplay01:56:31 Science Literacy & Research; Diabetes, Heart Disease & Race02:02:33 Diversity, Physiology & Medicine, EMT02:07:08 Upcoming Projects, Metabolic Ceilings02:09:39 Metabolism, Diet & Exercise, Individual Approach02:14:57 Crash Metabolism?, Herman’s Links02:17:30 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comEight Sleep: https://eightsleep.com/performTimestamps00:00:00 Jordan Sullivan00:01:31 Pre-Competition Nutrition, Hyrox, UFC00:07:55 Sponsors: Momentous & LMNT00:10:54 Performance Nutrition & Goals00:15:14 Performance Nutrition vs Periodized Nutrition; Schedule Adaptation00:20:36 UFC Fighters, Compliance & Performance00:26:06 Nutrition Adherence, Lifestyle Integration, Tool: 90/10 Goal00:30:34 Non-Elite Athletes & Core Principles, Tools: Macronutrient Thresholds, Fiber00:37:32 Food Quality, Tool: Whole Foods, Supplements00:40:54 Sponsors: Parker University & Eight Sleep00:43:46 Resting Metabolic Rate, Tool: Daily Calorie Estimates; Fat Loss & Calorie Deficit00:51:44 Weight Loss, Sustainable Goals00:57:47 Calorie Deficit, Performance & Injury; Blood Work01:01:54 Modifying Plans, Tracking Food; Meal Frequency, Fasting?01:07:58 Sponsor: AG101:09:22 Exercise, Fat vs. Carbohydrates, Crossover Point & Fatigue, VO2 Max01:18:13 Food Choices, Carbohydrates, Pre-Competition Nutrition01:22:14 Sparing Glycogen, Pre-Competition Carbs, Glucose vs Fructose, Car Analogy01:29:54 Nedd Brockmann, Ultra-Endurance Athlete, Fueling & Training the Gut01:43:25 Competition vs Training Nutrition01:48:05 Daily Nutrition & Intense Training, Clustering Nutrition01:51:49 Race Preparation Nutrition, Endurance Athlete; Water Weight, Hydration02:01:04 Ultra-Endurance Athlete, Hydration & Sweat Rate; Sodium02:09:28 Ultra-Endurance Event & Nutrition Plan02:14:32 Macronutrients & Ultra-Endurance Event, Protein & Muscle Loss02:18:26 Performance Nutrition, Fat vs Carbohydrates, ATP, Fatigue02:28:50 Weight Cutting, Fat Loss vs Acute Water Loss, Fiber02:39:18 Weight Cutting, Fluid Load, Sodium02:42:33 Water Cut; Sauna, Sweating It Out, Dehydration & Caution, Heat Stroke02:47:50 Body Temperature, Heat Acclimatization; Weight Cuts02:50:39 Calorie Deficit, Training, Tools: Daily Nutrition, Protein, Individualization02:56:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performDavid: https://davidprotein.com/performMomentous: https://livemomentous.com/performRenaissance Periodization: https://rpstrength.com/performTimestamps00:00:00 Bone Health00:02:43 Sponsors: LMNT & David Protein00:05:24 Osteoporosis, Osteopenia, Poor Bone Health00:08:00 Bone & Mineral Health, Calcium Storage, Tool: Calcium Status & Blood Test00:12:26 Magnesium, Phosphorus, Vitamin D; Bone Mineral Density (BMD)00:15:05 Bone Remodeling, Wolff’s Law, Osteoclasts & Osteoblasts00:21:05 Lifestyle Factors & Bone Metabolism00:23:23 Kids & Bone Mineral Density Peak, Age-Related Loss, Menopause, Girls & Movement00:29:52 Sponsor: AG100:31:33 Non-Modifiable Variables: Genetics, Menopause, Age?00:34:47 “The Big 7” Modifiable Variables: Environmental Toxins, Diseases, Medication, Sedentary Behavior, Malnutrition00:40:31 Chronic Stress & Cortisol; Poor Sleep & Clock Genes00:47:23 Investigate: FRAX Tool, DEXA Scan, QCT00:54:02 Interpret: DEXA Scan, T-Score, Z-Score01:01:39 Sponsors: Momentous & Renaissance Periodization01:04:11 Evidence vs Action Continuum; Medications, Bisphosphonates01:07:33 Intervene: Physical Activity, Resistance Training, Tool: Sports & Kids/Teens01:12:50 Adults & Exercise, Progression, Load Changes01:17:45 LIFTMOR Trial, High Intensity Impact Training & Bone Mineral Density01:22:23 Tool: Bone Health Exercise Guidelines01:25:48 Calcium Supplements?, Dietary Protein, Fish Oil, Collagen01:31:44 Biologicals, Bone Healing, Stem Cells; Platelet-Rich Plasma (PRP), Peptides (BMP vs. BFP)01:40:14 Physical Heat & Bone Healing; Heat & Gut Microbiota01:46:04 Low Intensity Laser Therapy (LILT), Red Light Therapy; Electricity & Bone Healing01:51:32 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performMomentous: https://www.livemomentous.com/performParker University: https://parkerseminars.comDavid Protein: https://davidprotein.com/performTimestamps00:00:00 Bret Contreras00:02:10 Women vs Men Training Goals, Glutes00:11:51 Glute Development & Women, Training Goals00:18:51 Sponsor: Momentous00:20:30 Booty by Bret, Glutes00:28:10 Hip Thrust Exercise Development, Skorcher00:38:22 Hip Thrust Popularization, Bench Press Evolution00:47:03 Sponsor: Parker University00:48:30 Tool: Hip Thrust vs Glute Bridge; Women vs Men Lockout Strength00:57:19 Glute Anatomy01:05:06 Training Glutes, Recovery, Tool: Rule of Thirds01:13:08 Tool: 4 Exercise Categories & Variation; Recovery01:20:51 Sponsor: AG101:22:32 Rotating Focus, Periodization, StrongLifting Program01:30:32 Monthly Rotating Exercise Focus, Abductor vs Adductor01:40:31 Tool: Rule of Thirds01:41:32 Common Mistakes, Personal Trainers, Prioritization, Protein, Effort01:51:52 Sponsor: David Protein01:53:18 Common Training Mistakes01:56:20 Individualization, Passive vs Active Muscle Stimulation, Long- vs Short-Length02:07:19 Tool: Training Checkpoints; Muscle Engagement During Exercise02:15:37 Men vs Women Recovery, Hormones, Physiological Differences, Menstrual Cycles02:28:01 Training Glutes vs Other Muscles, Deltoids, Hamstrings02:41:12 Hip Thrust & Research, Tempo, Sprint Speed, Range of Motion02:55:18 Pivoting with New Research, Changing Training Program03:00:11 Hip Thrust Limitations, Equipment, Functional Performance Transfer, Back03:09:55 Personalized Goals & Rule of Thirds, Modifications03:15:12 Training Glutes Without Legs03:21:08 Recap, Bret’s Projects & Links03:27:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/performMomentous: https://livemomentous.com/hubermanTimestamps00:00:00 Tommy Wood00:02:31 Cognitive Performance & Brain Health, Structure & Function00:08:12 Brain Function & Stimulus, Brain Volume00:12:13 Improve Cognitive Function, Skill Development00:15:22 Sponsor: AG100:17:03 Skills, Near- vs Far-Transfer00:20:13 Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status00:27:19 Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty00:35:00 Task-Switching, Kids vs Adults00:41:20 Sponsor: LMNT00:42:42 Brain Training?, Virtual Reality00:47:22 Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC00:55:02 Supplements & Trade-Offs, Subjective Effects, Sleep01:00:55 Brain Fog, Subjective Cognitive Decline01:04:34 Three ‘S’ Model & Cognitive Health, Brain Fog01:10:47 Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration01:13:33 Sponsor: Renaissance Periodization 01:14:38 Vision Assessment, Tool: Vision Training01:21:54 Vitamin A, Antioxidants, Supplement Use01:24:39 Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins01:35:30 Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics01:39:50 Creatine & Short-Term Energy, Lactate01:45:45 Sponsor: Momentous01:47:12 What is a Concussion?, Egg Analogy01:51:26 Traumatic Brain Injury (TBI), Lactate & Ketones01:54:43 TBI, Inflammation, Metabolic Changes, Mitochondria02:00:40 Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology02:08:58 Calcium Supplementation?, Vitamin D, Magnesium02:13:18 Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors02:19:08 Education & Peak Cognitive Function, Dementia, Stimulating Job02:25:59 Sensory Inputs & Dementia, Tool: Being in Nature 02:28:44 Exercise & Dementia, Tool: Resistance & High Intensity Training02:35:50 Tool: Designing Exercise Protocol for Brain Health02:39:15 Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism02:44:49 White Matter, Exercise, Energetic Processes02:49:39 Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging02:55:40 Recap; Tommy’s Projects & Links03:01:50 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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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 sponsorsAG1: https://drinkag1.com/performMomentous: https://livemomentous.com/hubermanLMNT: https://drinklmnt.com/performParker University: https://parkerseminars.comTimestamps00:00:00 Boost Your Metabolism00:04:08 Fat Loss, Long-Term Metabolic Health00:08:27 Speed Up Metabolism?, Driving Analogy00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)00:14:37 4 Components of TDEE00:19:07 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 Proteins00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation00:42:29 Sponsors: LMNT, Parker University00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table00:54:17 Intervene: TDEE Acute vs Chronic Factors00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC01:06:09 NEAT, Standing & Treadmill Desks, Walks01:09:20 TEF, Calories, Tool: Increase Protein Proportion01:13:48 Sponsor: AG101:15:29 RMR: Spicy Foods; Water Intake; Air Temperature01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps01:35:49 Does Age Impact Metabolism?, Muscle Mass01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction01:49:29 RMR: Fish Oil; Muscle Mass01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More01:57:53 Losing Weight & Effect on TDEE, Plateaus02:00:35 Summary, Tool: Combining Approaches02:12:14 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery. Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources. Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performLMNT: https://drinklmnt.com/perform Continuum: https://continuum.club/perform Momentous: https://livemomentous.com/performMaui Nui Venison: https://mauinuivenison.com/perform David Protein: https://davidprotein.com/perform Timestamps00:00:00 Brain Health & Injury00:03:58 Sponsors: LMNT & Continuum00:07:08 Nutrition & Supplements for Brain Injury 00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion00:16:01 Brain Injury Pathophysiology00:21:08 Burst Capillaries, Initial TBI Response00:28:55 Delayed TBI Response, Neuroinflammation00:33:11 Sponsors: Momentous & Maui Nui00:35:44 Creatine Monohydrate; Second Impact Syndrome00:40:44 Strength of Evidence Scale, Creatine00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources00:52:14 Sponsors: AG1 & David Protein00:54:57 Fish Oil, DHA, EPA00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index01:03:38 Vitamin B2 (Riboflavin), Vitamin B01:07:49 Riboflavin Dosages, Timing; Food Sources01:10:17 Choline01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep01:23:56 BCAAs Dosage, Whole Food Sources01:26:54 Magnesium01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources01:32:01 Blueberry Anthocyanins01:34:20 Anthocyanins Dosage; Food Sources01:36:09 Caffeine & Brain Injury Recovery01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social MediaDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
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In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance. I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation.Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best.Access the full show notes for this episode at performpodcast.com.Thank you to our sponsorsAG1: https://drinkag1.com/performEight Sleep: https://eightsleep.com/performVitality Blueprint: https://vitalityblueprint.com/performMomentous: https://livemomentous.com/performLMNT: https://drinklmnt.com/performRenaissance Periodization: https://rpstrength.com/perform Timestamps00:00:00 Blood Testing, Albumin, MCV00:03:05 Sponsors: Eight Sleep & Vitality Blueprint00:05:55 Blood Testing for Performance00:09:24 Cons of Blood Work00:13:39 Pros of Blood Work00:19:30 Investigate: Blood Panels for General Health, CBC, CMP00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover00:32:08 Sponsors: Momentous & LMNT00:35:21 Albumin, Hydration, Inflammation00:38:50 Endurance Training, Iron00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B1200:50:52 Sodium, Potassium00:56:48 Energy & Fatigue, Blood Glucose01:02:39 Sponsors: AG1 & Renaissance Periodization01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine01:28:44 Context & Interpretation, Strength vs. Endurance01:34:13 Sleep Apnea, Hemoglobin, Endurance Training01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine01:46:18 ALT, AST, Athlete’s Paradox01:49:05 Optimal for What?, Context & Blood Markers01:56:35 Tool: Analytical, Diurnal & Biological Variability02:01:39 Patterns & Categories: Hydration, Inflammation02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social MediaDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices
- Visa fler
