Podcast
Perform with Dr. Andy Galpin
Hosted by Scicomm Media · EN
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.
19episodes
Episodes
Newest firstAll episodes
How to Think Clearly in an Age of Distraction | Sam Harris
2w ago02:28:13Summary readyIn 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
Summary
Intense Exercise & Potential Heart Damage (aka Athlete's Heart)
4w ago01:44:55Summary readyIn 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 Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary
Hardship, Resilience & Competing at the Highest Level | Ken Rideout
Apr 2902:34:41Summary readyIn 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
Summary
Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma
Apr 1502:19:41Summary readyIn 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
Summary
How to Build a Strong Core & Abs
Apr 101:43:59Summary readyIn 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
Summary
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
Apr 16, 202502:08:52Summary readyIn 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 & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary
Jill Miller: Increase Flexibility & Relieve Pain with Breathwork & Myofascial Release
Apr 9, 202502:10:00Summary readyIn 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 & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary
Dr. Michael Ormsbee: Food Timing, Nutrition & Supplements for Fat Loss, Muscle Growth & Recovery
Apr 2, 202502:32:11Summary readyMy 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 & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary
Dr. Allison Brager: Improve Sleep Efficiency & Resilience
Mar 26, 202501:57:00Summary readyIn 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 & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary
Strength Training for Kids & Building Lifelong Movement Skills
Mar 19, 202501:49:59Summary readyIn 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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://livemomentous.com/perform Timestamps00:00:00 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 & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices
Summary