Perform with Dr. Andy Galpin

In this episode, I discuss blood testing for athletic performance. I explain how performance-based blood testing differs from medical or disease-based blood panels and the pros and cons of blood testing for performance.   I explain how to choose specific blood markers based on your performance goals, scenario, and situation. I also discuss the timing, frequency, and preparation for blood tests to increase the accuracy and validity of results. I explain how to contextualize blood test results, interpret reference ranges, and account for the natural variability of blood markers. I also discuss how to improve blood test results through nutrition, behaviors, training, or supplementation. Listeners of this episode will understand how to determine appropriate blood markers for yourself or your client based on specific training goals and how to interpret blood results so you can look, feel, and perform at your best. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Momentous: https://livemomentous.com/perform LMNT: https://drinklmnt.com/perform Renaissance Periodization: https://rpstrength.com/perform  Timestamps 00:00:00 Blood Testing, Albumin, MCV 00:03:05 Sponsors: Eight Sleep & Vitality Blueprint 00:05:55 Blood Testing for Performance 00:09:24 Cons of Blood Work 00:13:39 Pros of Blood Work 00:19:30 Investigate: Blood Panels for General Health, CBC, CMP 00:25:14 Blood Panels for Performance; Bodybuilding, Protein Turnover 00:32:08 Sponsors: Momentous & LMNT 00:35:21 Albumin, Hydration, Inflammation 00:38:50 Endurance Training, Iron 00:46:33 Essential Vitamins & Minerals: Zinc, Chromium, Magnesium, B12 00:50:52 Sodium, Potassium 00:56:48 Energy & Fatigue, Blood Glucose 01:02:39 Sponsors: AG1 & Renaissance Periodization 01:05:18 Tool: Getting Good Blood Data, 48-Hour Rule, Timing, Hydration 01:12:55 Sensitive vs. Resilient Markers; Blood Test Consistency, Testosterone 01:19:41 Interpret: References Ranges, Blood Glucose, Homocysteine 01:28:44 Context & Interpretation, Strength vs. Endurance 01:34:13 Sleep Apnea, Hemoglobin, Endurance Training 01:37:33 Medical vs. Performance Blood Markers, Blood Volume, Creatinine 01:46:18 ALT, AST, Athlete’s Paradox 01:49:05 Optimal for What?, Context & Blood Markers 01:56:35 Tool: Analytical, Diurnal & Biological Variability 02:01:39 Patterns & Categories: Hydration, Inflammation 02:09:01 Intervene: Big Solutions, Direct Markers vs. Systemic Solutions 02:20:57 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss genetic testing for sports and athletic performance. I describe the history of sports genomics and the search for genes that determine strength, endurance, and other performance markers. I explain how to interpret genetic test results, including how many genes determine a trait, the relative influence of a single gene, and the likelihood that a genetic variant produces noticeable performance effects.  I discuss the ethical issues and current limitations of using genetic testing for athletic talent identification. I explain whether your genetic profile can help optimize personalized training, exercise, and nutrition programs to further accelerate performance. I also discuss gene doping, gene editing, gene therapy, and the future of sports genomics. If listeners have done or are considering genetic testing for personal or client use, this episode will provide a framework for the validity, accuracy, and reliability of current genetic testing and how to interpret their results.  Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Rhone: https://rhone.com/perform Momentous: https://livemomentous.com/perform Continuum: https://continuum.club/perform Absolute Rest: https://www.absoluterest.com/perform Renaissance Periodization: https://rpstrength.com/perform  Timestamps 00:00:00 Genetics, Sports Genomics 00:06:51 Genetic Testing & Human Performance 00:11:21 Sponsors: AG1 & Rhone  00:14:33 Sports Genomics, Genome vs. Gene, Athlete Passport 00:19:37 Genotype & Alleles; Variation, Polymorphisms, SNPs & Mutations 00:25:12 Myostatin Mutation; ACTN3 & ACE Genes 00:32:42 Sponsor: Momentous & Continuum 00:35:36 Investigate: Direct-to-Consumer Genetic Testing 00:38:10 History of Sport Genomics, Candidate Genes 00:45:41 Polygenic Traits, Polygenic Risk Score; Gene Editing 00:53:12 Sponsors: Absolute Rest & Renaissance Periodization 00:55:34 Interpret: 5 Questions About Genes & Traits; ACTN3 & ACE Genes 01:05:36 Traits & Gene Number; Height 01:11:14 Traits & Sports Performance, Elite Athletes; Athletic Talent Identification 01:18:19 Genetic Contribution to Traits, Variance 01:21:37 Likelihood & Magnitude of Genetic Effect; Ethnic Background & Genes 01:28:46 Intervene: Gene Doping, Gene Editing 01:31:56 Personalized Training, Precision Nutrition 01:34:29 Future of Sports Genomics & Ethics 01:37:50 Genetics & Athletic Performance 01:41:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance. I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days. I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform LMNT: https://drinklmnt.com/perform Eight Sleep: https://eightsleep.com/perform Momentous: https://livemomentous.com/perform Vitality Blueprint: https://vitalityblueprint.com/perform Renaissance Periodization: https://rpstrength.com/perform  Timestamps 00:00:00 Plateau, Peaking & Overtraining 00:03:57 Sponsors: LMNT & AG1 00:07:26 “Stress is Stress,” Training & Inactivity 00:11:13 3 Scenarios for Plateau, Peaking & Overtraining 00:15:43 Physiological Passport, Personal Variation 00:20:45 Data Collection & Personal Load 00:23:54 Tool: Minimal Viable Solution & Tracking 00:28:00 Sponsor: Eight Sleep & Momentous 00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains 00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms 00:46:46 Overcoming Plateau: Nutrition, Protein 00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP) 00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching 01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers 01:10:40 Blood Biomarkers, Protein Status Markers 01:17:45 Peaking (Tapering) & Performance 01:27:04 Tool: Effectively Taper; Volume & Intensity 01:33:38 Taper & Biomarkers, Testosterone 01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability 01:45:05 Speed, Team Sports, Skills, Endurance & Taper 01:48:35 High-Performance Athletes & Tracking, Human Digital Twin 01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate 02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates 02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures

In this episode, I discuss lactate (or “lactic acid”) and its essential roles in metabolism and athletic performance. Lactate is commonly misinterpreted as the waste product responsible for muscle soreness and exercise fatigue. However, I explain why it is produced, how lactate positively affects multiple organ systems, and its critical function in metabolism and as a signaling molecule.  I explain the concept of metabolic flexibility and how lactate helps cells effectively transition between energy sources (carbs vs. fats). I describe why lactate is essential for mitochondrial health and how different muscle fiber types use lactate. I also discuss how lactate relates to endurance performance and training “zones,” the cause of exercise fatigue, and whether more lactate or lactate supplementation improves exercise performance. I explain the three I’s (investigate, interpret, intervene) to determine your lactate levels and lactate threshold and how to use different exercise intensities to improve mitochondrial health and reduce fatigue. This episode will help listeners appreciate the vital role of lactate in overall health and understand how lactate levels should inform training and exercise to improve metabolic flexibility, increase energy, and enhance performance. Access the full show notes for this episode at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Momentous: https://livemomentous.com/perform David Protein: https://davidprotein.com/perform Renaissance Periodization: https://rpstrength.com/perform  Continuum: https://www.continuum.club/perform Timestamps 00:00:00 Lactate 00:04:21 History of Lactate Discovery   00:11:00 Sponsors: Momentous & David Protein 00:13:58 Lactate vs. Lactic Acid 00:17:00 L- vs D-Lactate, Gut Microbiome 00:19:46 Lactate & Metabolic Acidosis, Ringer’s Solution 00:22:43 3 Primary Roles of Lactate, Metabolism 00:29:04 Glucose, Mitochondria & Lactate 00:36:09 Metabolic Flexibility, Carbs vs. Fat 00:40:25 Fat Metabolism 00:44:07 Carbohydrate Metabolism, Lactate Shuttle 00:50:29 Lactate Efflux, Fast- vs. Slow-Twitch Fibers 00:53:01 Sponsors: AG1 & Renaissance Periodization 00:55:42 Alcohol, Fat, Hangover & Exercise 01:02:54 Is More Lactate Better?, Lactate Supplementation 01:08:50 Sponsor: Continuum 01:10:21 Cause of Exercise Fatigue 01:14:52 Investigate: Lactate Analyzers, Lactate Threshold 01:19:37 Lactate Threshold, Fatigue, Endurance Performance; Zone 2 Training 01:26:52 Tools: VDOT Calculation, Measure Lactate & Lactate Threshold 01:33:01 Interpret: Lactate Levels, Metabolic Flexibility 01:36:12 Interpret: Lactate Threshold 01:38:24 Intervene: Metabolic Flexibility, Training & Mitochondria; Fatigue 01:46:52 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media Disclaimer & Disclosures