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Perform with Dr. Andy Galpin

Perform with Dr. Andy Galpin

By: Scicomm Media
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About this listen

 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.Copyright © 2024-2026 Perform Productions LLC Exercise & Fitness Fitness, Diet & Nutrition Hygiene & Healthy Living Science
Episodes
  • Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma

    Build Mental Toughness & Perform Under Pressure | Dr. Lenny Wiersma
    Apr 15 2026
    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
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    2 hrs and 20 mins
  • How to Build a Strong Core & Abs

    How to Build a Strong Core & Abs
    Apr 1 2026
    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
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    1 hr and 44 mins
  • Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)

    Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
    Apr 16 2025
    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
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    2 hrs and 9 mins
All stars
Most relevant
.... I appreciate the fact that the advice is based on feedback from optimal athlete performance vs minimum health advice

Factual & evidence based

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