Perform with Dr. Andy Galpin Podcast By Scicomm Media cover art

Perform with Dr. Andy Galpin

Perform with Dr. Andy Galpin

By: Scicomm Media
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This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, "If you have a body, you are an athlete." If you're not already, I hope you'll consider starting to train and recover like one.Copyright © 2024-2026 Perform Productions LLC Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Science
Episodes
  • The Fundamentals of Nutrition, Hydration & Performance Fueling

    The Fundamentals of Nutrition, Hydration & Performance Fueling
    Aug 5 2026
    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
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    1 hr and 9 mins
  • The Fundamentals of Training for Muscle, Strength & Longevity

    The Fundamentals of Training for Muscle, Strength & Longevity
    Jul 22 2026
    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
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    1 hr and 12 mins
  • What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts

    What Drives Muscle Growth & What Doesn't | Dr. Mike Roberts
    Jul 8 2026
    In this episode, I sit down with Dr. Mike Roberts, Professor in the School of Kinesiology at Auburn University, and one of the most respected muscle physiologists, to explain how muscle actually grows. Mike shares that mechanical tension—not hormones, metabolic byproducts, or muscle damage—is the primary driver of hypertrophy. We cover why testosterone and androgen receptors don't necessarily predict muscle growth, what separates high responders from low responders, and how these “low responders” should train to best get results. We also work through training volume, load versus reps, lengthened partials, aging and anabolic resistance, and the interference effect between strength and endurance training. If you want to understand the real science of building muscle, this conversation is for you. Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform Trumed: https://truemed.com/perform Chapters (00:00:00) Introduction (00:03:15) How Muscle Grows (00:17:39) What Drives Growth: Tension, Stress & Damage (00:24:08) Responders vs. Non-Responders (00:29:54) Hormones, Receptors & Genetics (00:48:01) Cell Signaling, mTOR & Myostatin (00:56:32) Can Some People Not Grow Muscle? (01:01:34) Training Volume for Hypertrophy (01:08:34) Loads, Reps & Stretch Under Load (01:17:13) Range of Motion, Partials & Hyperplasia (01:31:31) Injury, Unloading & Muscle Banking (01:39:32) Muscle Memory: Detraining & Retraining (01:47:42) Aging, Menopause & Anabolic Resistance (02:01:21) Concurrent Training & the Interference Effect (02:08:54) How to Combine Strength & Cardio (02:24:03) Strength Training & Mitochondria (02:25:21) Closing Thoughts Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
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    2 hrs and 28 mins
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A breath of fresh air with the ability to deep dive into topics you desire. This podcast is one of the most absolutely incredible resources available to the public on this planet!

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There is actionable information here. People need the how. The what and the why is important to motivate but that how is where people get lost. What does this mean for me? Translating to the how makes Dr, Galpin a valuable listen.

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