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.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
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.
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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.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
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.
Enhance Your Physical & Mental Resilience (HRV, Respiratory Rate, RHR)
Perform with Dr. Andy Galpin
2 hours 8 minutes
4 months ago
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 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
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Momentous: https://www.livemomentous.com/perform
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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
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Perform with Dr. Andy Galpin
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.
I’ll use a format that I call the "3 I's.” For every topic, we'll explore how to 1) Investigate (measure it), 2) Interpret (determine what’s bad, ok, good, or even elite!), and 3) Intervene (implement changes). This framework will guide our discussions on both the science and actionable insights—the do’s and don’ts.
In the upcoming episodes of Season 2, we'll dive into topics such as how metabolism and metabolic rate truly work, how to maximize brain function and health, what sports nutrition looks like in the world’s best athletes, how to improve bone health and accelerate healing, the science of strength training for kids, and much more.
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.
