Advertise on podcast: Perform with Dr. Andy Galpin

In this episode, my guest is Dr. Ben House, a nutritional scientist who has spent nearly two decades working with elite athletes and professional sports teams. We take a detailed look at testosterone, what your lab results can and cannot tell you, and why a higher number does not automatically mean better health or more muscle. Ben explains total and free testosterone, sex hormone-binding globulin (SHBG), and how testing methods, sleep, hydration, meals, and the timing of your blood draw can affect the result. We examine research on testosterone and muscle growth, why population averages can obscure individual differences, and how metabolic health complicates the story of testosterone and aging. We also discuss obesity, low energy availability, dietary fat, carbohydrates, micronutrients, and recovering after a calorie deficit. Ben shares his approach to investigating low testosterone, the importance of informed consent before testosterone replacement therapy (TRT), and the distinction between restoring normal levels and using higher doses for performance or physique goals. We finish with lessons from professional sports on managing training loads, fueling, sleep, and recovery. This episode is for anyone who wants to better understand hormone testing, support long-term performance, and make more informed decisions about testosterone. Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Ben House: Testosterone, Health & Performance (00:03:51) Personal Baselines & Normal Testosterone Ranges (00:12:00) Total vs. Free Testosterone: SHBG & Albumin (00:17:49) Accurate Hormone Testing: Methods, Timing & Measurement Error (00:23:36) Daily Testosterone Fluctuations & Why Repeat Tests Matter (00:29:33) High SHBG: Interpreting Lab Ranges in Context (00:32:08) TRT: Informed Consent & Finding the Cause of Low Testosterone (00:35:04) TRT Monitoring: Hematocrit, Lipids, Estradiol & Heart Health (00:43:38) Natural Testosterone Production, Testicular Atrophy & Stopping TRT (00:48:11) The Brain–Testicle Hormone Axis & Training with Low Testosterone (00:55:16) Calorie Deficits, Body Recomposition & Testosterone (01:00:44) Does Higher Testosterone Predict More Muscle Growth? (01:15:03) Obesity, Leptin & Low Testosterone (01:22:45) Is Testosterone Declining Across Generations? (01:29:52) Testosterone & Aging: The Role of Metabolic Health (01:39:44) Low Testosterone Symptoms & Looking Beyond Fatigue (01:44:54) Supplements, Weight Loss, Refeeding & Sleep (01:53:14) Micronutrients, Metabolic Health & GLP-1 Medications (01:57:45) Training Stress, Underfueling & Overlooked Medical Causes (02:03:33) Getting Too Lean: Energy Availability & Hormone Recovery (02:10:19) Dieting Too Hard? Symptoms, Tradeoffs & Individual Responses (02:15:19) Refeeding: Dietary Fat, Carbohydrates & Changes in Scale Weight (02:21:22) Professional Athletes: Training Loads, Fueling & Recovery (02:28:38) Better Recovery: Trust, Sleep & Low-Intensity Movement (02:34:27) TRT vs. Higher-Dose Use: What Cardiovascular Research Actually Shows Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In this episode, my guest is Dr. John Rusin, a physical therapist and strength coach who bridges rehabilitation and human performance. We discuss his approach to persistent back, shoulder, and knee pain and how to build a body that can handle demanding training for the long term. John walks through his six-phase warm-up, a 10–12-minute sequence that combines foam rolling, stretching, corrective exercises, activation, movement practice, and explosive drills. He explains why breathing matters during soft tissue work, how mobility differs from flexibility, and why feeling tight doesn't necessarily mean you just need more stretching. We cover simple movement breaks for desk workers, detailed cues for hip and shoulder stability, face-pull technique, bracing, lifting belts, and how to adapt exercise form to your body and goals. We also discuss progressing back to heavier training, maintaining strength, muscle, and power as you age, and using loaded carries to build and assess full-body capacity. This episode is for anyone who wants to move more comfortably, train consistently, and keep getting stronger. Sponsors Momentous: https://livemomentous.com/galpin LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) John Rusin: Bridging Physical Therapy & Performance (00:07:26) Chronic Pain vs. Acute Injury (00:17:20) Desk Work, Movement Breaks & Better Posture (00:23:46) The 10-Minute Warm-Up: Six Phases for Better Training (00:29:46) Foam Rolling: Technique, Breathing & What Actually Changes (00:40:49) Tight or Weak? Mobility, Flexibility & Muscle Control (00:53:17) Back Pain: Surgery, Rehabilitation & Conservative Care (00:57:11) How to Stretch with Control & Stability (01:11:25) Corrective Exercises & Activation: Bird Dogs to Hip Thrusts (01:21:56) Better Face Pulls: Grip, Angles & Technique (01:29:16) Movement Practice: Turning Better Technique into Habit (01:39:32) Preparing for Heavy Lifting: Power & Explosive Movement (01:43:03) Full-Body Bracing & When to Use a Lifting Belt (01:46:08) What Good Form Means: Your Body, Load & Experience (01:56:12) Deadlift Grip, Jefferson Curls & Training Spinal Flexion (02:01:26) Training for Longevity & Knowing When to Progress (02:07:41) Building Strength, Muscle & Power Together (02:12:30) Loaded Carries: Benchmarks, Technique & Programming Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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 availability, hypertrophy clusters, deload strategy, and an evidence-first framework for evaluating peptides. This episode is for anyone who wants to measure what they're doing and adjust it intelligently rather than guessing. Show notes: https://www.performpodcast.com/episodes/dan-garner-how-to-reach-your-fitness-goals Sponsors Momentous: https://livemomentous.com/galpin Eight Sleep: https://eightsleep.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Chapters (00:00:00) White House UFC & Ronda Rousey's Return (00:06:14) Dan Garner's Coaching Career & Health as a Performance Constraint (00:11:19) Build a Better Schedule: Daily Review, Preparation & Consistency (00:23:22) Results vs. Activity: Measurement, Progression & Deep Work (00:35:29) Evidence-Based Coaching: Science, Context & Critical Thinking (00:41:32) Prescribe, Measure & Adjust: Adherence Before Physiology (00:47:15) Real-Life Constraints, Goal Alignment & Extreme Balance (00:56:36) Protein, Fiber, Sunlight & Constraint Theory (01:00:03) Biomarker Noise: Testosterone, Vitamin D & Omega-3 (01:09:42) Testosterone: Optimal Ranges, Performance & Low Levels (01:15:31) Low Energy Availability, Diet Breaks & Metabolic Health (01:21:09) Fat-Loss Blueprint: Calories, Macros & Nutrient Timing (01:27:27) Diet Readiness: Symptoms, Blood Work & Removing Constraints (01:31:30) Testosterone Testing: Meaningful Change, Free T & Lab Variability (01:36:31) Omega-3 Index: Targets, Dosing & Measuring Your Response (01:45:46) Vitamin D: Targets, Dosing & Misleading Results (01:54:41) Building a Better Physique: Timing, Meal Frequency & Adherence (02:03:26) Combining Cardio & Lifting; Training Splits for Aesthetics (02:08:35) Flexible Programming, Recovery Days & Smarter Deloads (02:14:39) Lagging Muscles, Calf Training & Hypertrophy Clusters (02:24:20) Training to Failure & the "One Bad Rep" Rule (02:27:31) Sleep Supplements, Pre-Workouts & Recovery Strategies (02:40:50) Peptides: Evidence, Risk, Monitoring & SS-31 (02:51:33) MOTS-c: Mitochondria, AMPK & Response Variability (02:56:20) Retatrutide: Triple-Agonist Therapy, Benefits & Unknown Risks Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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

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

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

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 plyometrics. I cover testing tools from tape measures to MRI, the research on grip-strength asymmetry and aging, and why lower-body asymmetries warrant more attention than upper-body ones. This is for athletes, coaches, and anyone who moves and wants to reduce injury risk or perform at their best. Sponsors Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Timestamps (00:00:00) Introduction (00:02:30) The Three Types: Morphology, Quality, Function (00:09:09) Laterality: Skill vs. Force Dominance (00:13:21) Why Asymmetries Develop (00:19:47) The Bilateral Force Deficit (00:24:43) Investigate: How to Measure Asymmetries (00:29:27) Morphology: Tape Measures to MRI (00:30:41) Tissue Quality & Fat Infiltration (00:36:21) Functionality: The Unlimited Field of Tests (00:42:30) Interpret: When Do Asymmetries Matter? (00:43:25) Muscle Size: Is the Asymmetry Even Real? (00:51:02) Push vs. Pull & the Limb-Length Myth (00:58:44) Movement Screens & the FMS (01:01:30) Strength, Power & Injury Risk (01:04:25) Grip Strength Asymmetry & Aging (01:09:46) Symmetrical Sports & the Energy Leak (01:15:53) Red, Yellow, Green: The Real Thresholds (01:19:35) Intervene: Correcting Asymmetries (01:20:46) Why Plyometrics Work Best (01:23:50) The Five-Step Correction Program (01:31:59) The Volume Game (01:33:50) Resources & Final Takeaways Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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 rate at any age, including through menopause. We also cover low energy availability, scientific literacy, and how to figure out what works for you. This episode is for anyone, coach or lifter, trying to separate evidence from misinformation in women's fitness. Sponsors Momentous: https://livemomentous.com/perform David: https://davidprotein.com/perform TrueMed: https://truemed.com/perform Eight Sleep: https://eightsleep.com/perform Chapters (00:00:00) Lauren Colenso-Semple (00:01:51) The Lit Review That Never Was (00:07:01) Why Women Got Bad Training Advice (00:11:23) Individualization & Where Sex Actually Ranks (00:21:09) Estrogen, Rodent Models & the Anabolic Myth (00:34:52) Hormones Across the Menstrual Cycle (00:45:18) The Myth of the Textbook 28-Day Cycle (00:51:41) Why Female Research Is So Hard (00:57:55) Inside Lauren's Dissertation: Tracers & Biopsies (01:06:10) Strength, Power & Hypertrophy: No Phase Effect (01:14:13) The Real Role of Testosterone & Menopause (01:23:36) Becoming a Better Consumer of Science (01:50:10) Low Energy Availability & RED-S (01:57:30) Advice for the Average Woman Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

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, 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

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 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

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 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

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 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

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, 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

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 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 sponsors AG1: https://drinkag1.com/perform David: https://davidprotein.com/perform LMNT: https://drinklmnt.com/perform Momentous: https://www.livemomentous.com/perform Eight Sleep: https://www.eightsleep.com/perform Timestamps 00:00:00 Controlling Your Nervous System 00:04:59 Nervous System Branches, Recalibrate Autonomic Nervous System 00:09:46 Sponsors: AG1 & David Protein 00:12:30 Read & Regulate, Highway Analogy, Resilience 00:18:35 Investigate: Performance-Based Tests, Psychology & Physiological Markers 00:24:07 Heart Rate Variability (HRV), Genes & Lifestyle, Age, Health & Resilience 00:36:22 Sponsors: LMNT & Momentous 00:39:23 Tool: Measuring HRV 00:41:46 Respiratory Rate, CO2 Tolerance Test 00:45:37 Metabolism & Respiration, Chronic Hyperventilation, Overbreathing 00:53:46 Tool: Measuring Respiratory Rate 00:54:48 Interpret: HRV Scores, Device Variability, Standard Deviation 01:00:48 HRV Stability, Sleep Schedule, Alcohol, Exercise & Meal Frequency 01:04:34 Sponsor: Eight Sleep 01:05:56 HRV Data & When to Intervene, Acute vs Chronic, Training 01:09:16 Interpret: Respiratory Rate, Overbreathing & Breathing Problems 01:15:53 Intervention: Acute Changes, 4x4 Matrix 01:17:50 Acute & Chronic Categories; Cold Water Immersion 01:21:50 Acute Actions, Visual Resets, Valsalva Maneuver, Vagal Nerve Stimulators 01:28:09 Chronic Actions, Desensitization, Timing for Results 01:32:57 Exercise, High-Intensity Interval Training (HIIT) 01:34:57 Breathwork, Tool: Reduce Stress & Anxiety with Breathwork 01:42:47 Internal Biofeedback, Meditation, Cold Exposure, Gear 1 Walking 01:48:55 External Biofeedback, Weight Belt 01:52:26 Resonant Breathing, HRV Biofeedback; Haptic Biofeedback 02:00:28 Supplements, Omega-3s, Watermelon Juice, Ashwagandha, Vitamin D & B12 02:03:33 Recap & Key Takeaways 02:07:28 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices

In 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 sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform David: https://davidprotein.com/perform Timestamps 00:00:00 Jill Miller 00:01:13 Yoga, Physical Recovery 00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits 00:08:46 Sponsors: Eight Sleep & Momentous 00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness 00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management 00:24:08 Pain Management & Movement 00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration 00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback 00:37:55 Sponsors: AG1 & LMNT 00:40:42 Massage, Tool: Tolerable Discomfort 00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize 00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression 00:57:23 Myofascial Massage & Release; Lumbar Hammock 01:02:14 Sponsor: David 01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset 01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms 01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing 01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness 01:30:10 Tool: Parasympathetic Practices & The Five P’s 01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking 01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain 01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility 01:58:36 Gaining Mobility, Static Stretching & Rolling 02:01:16 Self-Myofascial Release & Benefits 02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Disclaimer & Disclosures Learn more about your ad choices. Visit megaphone.fm/adchoices