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Perform with Dr. Andy Galpin
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Perform with Dr. Andy Galpin

Author: Dr. Andy Galpin

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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 research and simple solutions.

The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.                                  

In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.  

I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance.

While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean 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 an athlete. 

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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 research and simple solutions. The way we'll do that is by covering what I call the "3 I's". For every topic, we'll explore how to 1) Investigate (i.e., measure), 2) Interpret (i.e., what's good, bad), and 3) Intervene (i.e., change). We'll do this from the lens of high performance, letting you enhance your abilities from good to great.                                   In the upcoming episodes of Season 1, we'll explore topics like the science of muscle development, how to build endurance, the role of sleep and recovery in high performance, and how to create training programs for strength, improving VO2 Max and cardiovascular health, growing muscle and much more.   I'll share actionable insights ("do's and don'ts") and I'll discuss the effectiveness of various supplements, training equipment, and technology in elevating mental and physical performance. While not all of us are elite athletes, myself included, there are many lessons and tools that we can glean 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 an athlete.  Stay tuned for Season 1, launching in Summer 2024.
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 determines heart rate, why the heart never gets sore, and the unique advantages of cardiac muscle over other muscle types. I explain how to use the ‘Three I’s’ (investigate, interpret, intervene) to assess and improve your cardiovascular fitness. I explain what VO2 max is (and other related metrics, e.g., heart rate variability), describe ranges based on age and elite performance, and discuss exercise regimens to improve VO2 max. Listeners of this episode will understand why cardiovascular health is vital for performance and overall health and learn a series of actionable tools to improve their cardiovascular fitness. Access the full show notes for this episode, including referenced articles and additional resources, at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform  Vitality Blueprint: https://vitalityblueprint.com/perform  Rhone: https://rhone.com/perform  Momentous: https://www.livemomentous.com/perform LMNT: https://drinklmnt.com/perform  Timestamps 00:00:00 Heart 00:02:48 Sponsors: Vitality Blueprint & Rhone 00:06:20 Muscle Types 00:08:47 VO2 max, Health & Mortality 00:14:42 Overall Health, Cardiorespiratory Fitness & All-Cause Mortality 00:24:16 Sponsor: AG1 00:25:47 Disease, Health & Mortality 00:28:55 Cardiac Muscle & Heart 00:37:22 Cardiac Muscle vs. Skeletal Muscle, Cardiac Advantages 00:42:46 Pacemakers & Heart Rate, Vagus Nerve 00:49:28 Why Doesn’t the Heart Get Sore? 00:53:25 Heart & Exercise, Stroke Volume, Ejection Fraction, Cardiac Output 00:58:14 Heart Rate Variability 01:01:34 Sponsors: Momentous & LMNT 01:05:47 Why Do You Breathe?: Oxygen, Carbon Dioxide & Respiratory Rate 01:12:30 Respiratory Rate & Stress 01:14:01 Tool: The “Three I’s”, Investigate: Heart Rate, Respiratory Rate, VO2 Max 01:18:46 Tool: Interpretation, Resting Heart Rate & Ranges 01:22:09 Tool: Interpretation: VO2 Max & Ranges 01:29:38 Athletes & Highest VO2 Max Scores 01:34:46 Elite Athletes & Context for VO2 Max Scores 01:40:35 Tool: Intervention, VO2 Max, Varying Exercise Intensities, SAID Principle 01:47:13 Tool: Varying Exercise Intensity; Intervals & Continuous Training; Frequency 01:57:41 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media Disclaimer & Disclosures
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