Andy Galpin+

How to Reach Your Fitness Goals (Hard-to-Grow Muscles, Lose Fat, Busy Schedule & More) | Dan Garner

In this episode, my guest is Dan Garner, a renowned human performance coach behind UFC champions, Olympic medalists, and CEOs. We discuss how he bridges the gap between sports science and real-world coaching. Dan explains constraint theory — finding the single bottleneck holding someone back — and walks through the blood markers he uses to find it, including why a 20% testosterone swing can be pure noise, why vitamin D has no usable reference change value, and why the omega-3 index is the most honest marker he tracks. We cover his three-step approach to fat loss, diet breaks, low energy availa

Should You Train Abs Every Day? | Dr. Andy Galpin

Dr. Andy Galpin explains the physiology and optimal training of core muscles, highlighting that because abs share a similar fiber-type profile with the quads, they should be trained with standard muscle-building principles while prioritizing spinal health over excessive high-repetition protocols. Watch the full episode: https://youtu.be/0mmSnKCQVr8 Show notes: https://www.performpodcast.com/episodes/core-strength/ *Timestamps* 00:00 Core Muscle Fiber Myths 01:22 Abs vs Quad Training Principles 02:27 Spinal Health and Training Safety 03:50 Back Pain and Exercise Choice #AndyGalpin #Abs #Core

How to Decompress your Spine for Lower Back Relief | Dr. Andy Galpin & Jill Miller

Dr. Andy Galpin and Jill Miller share a simple at-home traction technique using soft tools to relieve lower back pain and stress for hours. 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. Watch the full episode: https://youtu.be/4yPq7jq3Www?si=YmFtEhYVPrMs60cT Show notes: https://go.performpodcast.com/d8hseaf *Timestamps* 00:00 Introduction to Self-Decompression 00:32 Understanding Traction & Compression 01:00 Stress & Decompression 02:01 Exploring the Thoracolumbar Fasc

Simple Weekly Core Workout Plan | Dr. Andy Galpin

Dr. Andy Galpin outlines a comprehensive core training program, highlighting how to categorize exercises into movement patterns to build functional stability using specific loading protocols and rep ranges. Watch the full episode: https://youtu.be/0mmSnKCQVr8 Show notes: https://www.performpodcast.com/episodes/core-strength/ *Timestamps* 00:00 Sample Core Training Program 01:14 Anti-Extension Stability Exercises 02:10 Dynamic Stability and Carries 03:23 Heavy Loaded Flexion Movements 04:14 Core Training Programming Strategies #AndyGalpin #Abs #Core Disclaimer & Disclosures: https://perform

The Fundamentals of Nutrition, Hydration & Performance Fueling

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

Health Benefits of Strength Training in Kids | Dr. Andy Galpin

Dr. Andy Galpin discusses how strength training in kids improves executive function, academic performance, and on-task behavior. Watch the full episode: https://youtu.be/qItH9wekwnE?si=D5jES-KNjHc8P1U6 Show notes: https://go.performpodcast.com/6LzJp20 *Timestamps* 00:00 Strength Training Benefits 00:18 Executive Function & Endurance Exercise 00:39 Variety in Sports & Academic Performance 01:12 Mental Health Benefits of Physical Activity 02:17 Long-term Health Benefits of Being Active 03:06 Evidence Supporting Physical Activity #AndyGalpin #Perform #YouthWeightLifting Disclaimer & Disclosur

The Truth About Eating Before Bed | Dr. Michael Ormsbee & Dr. Andy Galpin

Dr. Michael Ormsbee & Dr. Andy Galpin discuss whether it's really "bad" to eat before bed. If you are going to eat before bed, they discuss the amount & type of food to eat to ensure it positively impacts metabolism and body composition. Watch the full episode: https://www.youtube.com/watch?v=30GvAgubVeY Show notes: https://performpodcast.com/dr-michael-ormsbee-food-timing-nutrition-supplements-for-fat-loss-muscle-growth-recovery/ *Timestamps* 00:00 What to Eat Before Sleep 01:30 Is it "Bad" To Eat Before Sleep? 04:00 Testing Casein, Whey, Carbs vs Placebo Before Sleep 06:45 Exercise Effects

3 Zones of Breathing: How to Improve Performance & Recovery | Dr. Andy Galpin & Jill Miller

Dr. Andy Galpin and Jill Miller discuss the three zones of breath and why monitoring and training your primary breathing muscle is a must. 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. Watch the full episode: https://youtu.be/4yPq7jq3Www?si=YmFtEhYVPrMs60cT Show notes: https://go.performpodcast.com/d8hseaf *Timestamps* 00:00 Understanding Diaphragm Function 00:42 Signs Your Diaphragm Might Be Dysfunctional 01:14 3 Zones of Breathing 01:41 Impact of Stress on Breathing

5 Tools for Reducing Chronic Stress in Your Body | Dr. Andy Galpin & Jill Miller

Dr. Andy Galpin and Jill Miller explain how Perspective, Place, Position, Pace of Breath, and Palpation can quickly calm the nervous system and balance stress. Jill Miller is a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. Watch the full episode: https://youtu.be/4yPq7jq3Www?si=YmFtEhYVPrMs60cT Show notes: https://go.performpodcast.com/d8hseaf *Timestamps* 00:00 Stress & Adaptation 00:45 5 Ps of Parasympathetic Activation 00:57 1: Perspective 03:20 2: Place 04:24 3: Position 05:23 4:

The Fundamentals of Training for Muscle, Strength & Longevity

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"

How to Train for More Defined & Visible Abs | Dr. Andy Galpin

Dr. Andy Galpin explains the physiological principles of core training for aesthetics, detailing how specific hypertrophy protocols, targeted transverse abdominis exercises, and postural corrections can optimize abdominal definition and waistline appearance. Watch the full episode: https://youtu.be/0mmSnKCQVr8 Show notes: https://www.performpodcast.com/episodes/core-strength/ *Timestamps* 00:00 Core Aesthetics and Training 01:26 Frequency and Programming Principles 03:34 Improving Stomach Shape and Posture 07:27 Choosing the Best Exercises #AndyGalpin #Abs #Core Disclaimer & Disclosures: h

5 Steps for Training a Strong & Defined Core | Dr. Andy Galpin

Dr. Andy Galpin outlines a five-step progressive overload strategy for core training, highlighting the importance of mastering isometric control and eccentric stability before advancing to heavy loaded movements to safely increase abdominal strength and hypertrophy. Watch the full episode: https://youtu.be/0mmSnKCQVr8 Show notes: https://www.performpodcast.com/episodes/core-strength/ *Timestamps* 00:00 Core Training Progression Strategy 02:09 Adding Resistance and Movement 03:30 Step-by-Step Exercise Examples 04:32 Coaching Cues for Back Safety #AndyGalpin #Abs #Core Disclaimer & Disclosur

Tool for Reducing Negative Self-Talk | Dr. Andy Galpin & Dr. Lenny Wiersma

Dr. Andy Galpin and Dr. Lenny Wiersma discuss the mechanics of effective self-talk and psychological distancing, detailing how shifting from first-person to second or third-person perspectives can reduce emotional reactivity and transform internal dialogue into objective, performance-based coaching. Dr. Lenny Wiersma, PHD, is a Senior Mental Performance Consultant at University of California, Berkeley and one of the most respected and quietly influential figures in sports psychology. Watch the full episode: https://youtu.be/H_ZC3tUjhzw?si=zdeinVURdNn_J6a0 Show notes: https://www.performpodca

Visualization Techniques for Peak Performance | Dr. Andy Galpin & Dr. Lenny Wiersma

Dr. Andy Galpin and Dr. Lenny Wiersma discuss visualization techniques for peak performance, detailing how 10-minute daily protocols and 'coping' strategies can be used to navigate high-stakes athletic and professional challenges. Dr. Lenny Wiersma, PHD, is a Senior Mental Performance Consultant at University of California, Berkeley and one of the most respected and quietly influential figures in sports psychology. Watch the full episode: https://youtu.be/H_ZC3tUjhzw?si=zdeinVURdNn_J6a0 Show notes: https://www.performpodcast.com/episodes/build-mental-toughness-and-perform-under-pressure-len

Heart Rate Variability (HRV): How to Stay Calm Under Pressure | Dr. Andy Galpin & Dr. Lenny Wiersma

Dr. Andy Galpin and Dr. Lenny Wiersma discuss the use of biofeedback and heart rate variability (HRV) to enhance performance, highlighting how 10-second breathing cycles can facilitate physiological coherence and help individuals maintain cognitive control over their internal state during high-pressure situations. Dr. Lenny Wiersma, PHD, is a Senior Mental Performance Consultant at University of California, Berkeley and one of the most respected and quietly influential figures in sports psychology. Watch the full episode: https://youtu.be/H_ZC3tUjhzw?si=zdeinVURdNn_J6a0 Show notes: https://w

Are some people genuinely unable to build muscle?

Are some people genuinely unable to build muscle? Possibly – but the number is much smaller than most people think. The old conventional wisdom put non-responders at 30-40%. Across the literature now, true non-responders to strength training are more like less than 5% of the population, if not smaller. There are clusters: low, moderate, and high responders. Most people are somewhere on that spectrum. And even the low responders? They still got stronger. The muscle size wasn't there, but the neurological adaptation was. Dr. Michael Roberts on what the research actually shows.

Small Steps for Massive Health Gains | Ken Rideout & Dr. Andy Galpin

Ken Rideout and Dr. Andy Galpin discuss the fundamental link between physical health and mental well-being, highlighting how a disciplined morning routine and consistent exercise can foster emotional resilience and serve as a primary responsibility to one’s family. Ken Rideout is an author and a Marathon World Champion. Watch the full episode: https://youtu.be/l8KwoLRpnb0?si=pyj7Zp2FFVppTs1X Show notes: https://www.performpodcast.com/episodes/ken-rideout-performance-mindset-endurance *Timestamps* 00:00 Fitness For Non-Athletes 02:10 The Power Of Daily Movement 03:45 Morning Routine And Hydr

Identify & Fix Muscle Imbalances & Injury Risks

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 plyometr

Female Training, Hormones & Nutrition: Fact vs. Fiction | Dr. Lauren Colenso-Semple

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 r

How to Think Clearly in an Age of Distraction | Sam Harris

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, a

Intense Exercise & Potential Heart Damage (aka Athlete's Heart)

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 myoca

Winning Through Suffering, Sobriety & Endurance | Ken Rideout

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

Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

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 wor

The Truth About Metabolism Why “Fast Metabolism” Is a Myth | Dr Andy Galpin 5 Minute Phys

If you think you have a slow metabolism, the real science behind metabolism, fat loss, and calorie burning is probably not what you’ve been told. In this episode of 5 Minute Phys, Dr. Andy Galpin explains what metabolism actually means, how resting metabolic rate works, and why most popular ways to “boost your metabolism” have little to no impact on long-term fat loss or weight loss. You’ll learn the difference between short-term increases in calorie burn and the physiological changes that truly affect metabolism over time, including muscle mass, sleep, training, nutrition, and overall health

The Science of Building Core Strength

Nice abs and a strong core are pretty high on most people's wish list. But when it comes to training the core, we somehow throw out the fundamental, science-based exercise principles that govern skeletal muscle exercise adaptations. Think about it. If you wanted bigger quads and I told you we were only doing wall squats, you'd look at me like I was crazy. That's exactly what’s happening with your core when all you’re doing is planks and 3 sets of crunches. The size principle matters here. If you're never generating high levels of force, large portions of your motor units never get recruited

How to Build a Strong Core & Abs

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, l

Lower Your Resting Heart Rate (The Simple Science Most People Miss) | Dr. Andy Galpin 5 Minute Phys

If your resting heart rate is higher than you’d like, there’s a simple physiological reason, and it’s not what most people think. In this episode of 5 Minute Phys, Dr. Andy Galpin breaks down what actually has to change inside the heart for resting heart rate to come down, and why most “cardio advice” misses the mark. This is a simple, science-backed framework you can apply immediately, whether you’re an athlete, coach, or just trying to improve your health and performance. 5 Minute Phys is our short-form series designed to cut through the noise and give you clear, actionable physiology in

IT’S BACK! The 3 Types of Muscle Contractions Explained | 5 Min Phys

IT’S BACK — 5-Minute Physiology returns! In this episode, Dr. Andy Galpin breaks down the three types of muscle contractions that drive every rep you take in the gym: concentric, eccentric, and isometric. Ready for more exclusive content? Join The Catalyst now, the 100% FREE weekly newsletter from Dr. Andy Galpin and Coach Dan Garner. The Catalyst: https://www.biomolecularathlete.com/catalyst Whether your goal is muscle growth (hypertrophy), strength, speed, fat loss, athletic performance, or injury prevention, understanding these three contraction types is one of the fastest ways to upgra

Why We Created The Catalyst | Free Weekly Insights on Human Performance

Introducing The Catalyst — the free weekly newsletter from BioMolecular Athlete, created by Dr. Andy Galpin and Coach Dan Garner. Join the launch list here: https://www.biomolecularathlete.com/catalyst Every week, you’ll get cutting-edge human performance insights, including research breakdowns, training and nutrition strategies, recovery tactics, and tools used by the world’s top athletes and coaches. Inside each issue: ✅ Exclusive BioMolecular Education ✅ Monthly Research Reviews ✅ Tools, Tactics, Tricks & Tips you can use immediately ✅ Live Q&A Sessions with Andy & Dan ✅ Giveaways, early

What Heart Rate Variability (HRV) Reveals About Your Nervous System

Dr. Andy Galpin discusses heart rate variability (HRV), explaining that it reflects the natural variations in timing between heartbeats and serves as a marker of parasympathetic and sympathetic nervous system activity, with greater variability indicating a more relaxed state.

Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

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

Do Men or Women Need More Sleep? | Dr. Allison Brager & Dr. Andy Galpin

Dr. Andy Galpin and Dr. Allison Brager discuss sex differences in sleep from chromosomal, psychological, and hormonal factors. They answer questions around if men fall asleep quicker than women, if women sleep deeper than men and which gender needs more time in bed to rest and recover. Watch the full episode: https://youtu.be/CP9dprTECQ4 Show notes: https://performpodcast.com/dr-allison-brager-improve-sleep-efficiency-resilience *Timestamps* 00:00 Chromosomal Sleep Differences Between Men & Women 01:49 Why Men Fall Asleep Faster, Women Sleep Deeper 02:45 Evolutionary Reason for Sleep Differe