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This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton. With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across numerous sports. We'll discuss a range of advanced tools, technologies, and strategies, striking a balance between the forefront of scientific researc ...
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Nutrition to Support Brain Health & Offset Brain Injuries
1:41:52
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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 disc…
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How to Use & Interpret Blood Tests for High Performance
2:22:34
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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…
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Genetic Testing for Sports Performance
1:43:29
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In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, an…
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Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks
2:05:56
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In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance. I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I de…
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How Lactate & Metabolism Influence Performance
1:48:30
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In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in…
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How to Enhance Performance With Better Sleep
2:02:33
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2:02:33
In this episode, I explain how sleep optimization produces a competitive advantage and the many tools available for improving sleep to maximize athletic performance. I explain how sufficient, high-quality sleep enhances speed, accuracy, reaction time, and competition performance and aids in injury recovery. I also describe why most athletes suffer …
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Build Muscle Size, Strength & Power With Science-Backed Programs
2:01:48
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In this episode, I explain protocols to build muscle hypertrophy (muscle size) and maximize strength and power for athletic performance, health, and longevity. I describe two science-supported programs developed by strength and performance experts that are appropriate for both men and women, no matter the sport or training level background. I discu…
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How to Improve Your VO2 Max & Build Endurance
1:22:36
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In this episode, I explain practical applications for improving your VO2 max and endurance in order to prevent disease, promote longevity, and optimize overall health and performance. I also explain the training fundamentals and methods to consider when developing an endurance training program, such as general conditioning, warm-ups/cool-downs, tis…
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Why Muscle Matters & How to Build It
1:55:07
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In this episode, I discuss the essential role of skeletal muscle in health and performance. I explain what skeletal muscle is made of, how it works, and its role as an integral organ system for physical and mental health. I explain how to focus on skeletal muscle quantity (total muscle) and muscle quality (functionality, speed, power, strength) to …
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How & Why to Strengthen Your Heart & Cardiovascular Fitness
1:58:51
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In this episode, I discuss the critical importance of building a strong heart and how to do it. I explain why the human body needs to breathe, the importance of cardiorespiratory fitness for sleep and exercise recovery, and its long-term implications for physical health, disease risk, and mortality. I explain how the heart functions, what determine…
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This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor of kinesiology at California State University, Fullerton. With this podcast, my goal is to help you better understand and maximize your own physical performance, leveraging my two decades of experience with top-tier performers, including Olympians and world champions across nume…
…
continue reading
