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.
In this episode, I discuss science-supported methods to boost metabolism and maintain sustainable fat loss. I explain the key components of total daily energy expenditure (TDEE) and why some people seem to stay naturally lean with little effort. Using the three I’s—Investigate, Interpret, and Intervene—I explain how to assess your metabolism and make changes to improve it. I describe various behavioral, exercise, nutrition, and supplement-based approaches to enhance metabolism in both the short and long term.
I also explain how factors such as age, gender, and body composition impact metabolism and discuss the underlying mechanisms, helping you better evaluate products that claim to “speed up metabolism.” Even if fat loss isn’t your goal, increasing metabolism offers numerous health and longevity benefits for people of all ages and fitness levels.
The full show notes for this episode are available at performpodcast.com.
Thank you to our sponsors
AG1: https://drinkag1.com/perform
Momentous: https://livemomentous.com/huberman
LMNT: https://drinklmnt.com/perform
Parker University: https://parkerseminars.com
Timestamps
00:00:00 Boost Your Metabolism
00:04:08 Fat Loss, Long-Term Metabolic Health
00:08:27 Speed Up Metabolism?, Driving Analogy
00:11:32 Body Composition, Fat, Muscle; Total Daily Energy Expenditure (TDEE)
00:14:37 4 Components of TDEE
00:19:07 Sponsor: Momentous
00:20:46 Exercise Activity Thermogenesis (EAT), Non-Exercise Activity Thermogenesis (NEAT)
00:25:17 Thermal Effect of Food (TEF); Fat vs Carbohydrates vs Proteins
00:31:11 Resting Metabolic Rate (RMR) vs Basal Metabolic Rate (BMR)
00:35:06 Investigate: RMR & BMR; Lab Tests, Wearables, Prediction Equation
00:42:29 Sponsors: LMNT, Parker University
00:45:18 Investigate: NEAT & EAT, Wearables, Heart Rate Monitors
00:47:35 Interpret: RMR, Age, Controllable vs Uncontrollable Factors, Tool: RMR Table
00:54:17 Intervene: TDEE Acute vs Chronic Factors
00:57:23 Acute Changes, EAT, Endurance, Strength & High-Intensity Interval Training, EPOC
01:06:09 NEAT, Standing & Treadmill Desks, Walks
01:09:20 TEF, Calories, Tool: Increase Protein Proportion
01:13:48 Sponsor: AG1
01:15:29 RMR: Spicy Foods; Water Intake; Air Temperature
01:25:22 RMR: Caffeine, Nicotine, Green Tea, Thermo-Regulators Stimulants
01:31:13 RMR: Quality Sleep; Tools: Protein, Walks, Naps
01:35:49 Does Age Impact Metabolism?, Muscle Mass
01:37:18 Chronic Changes, TEF & Gut Microbiome; NEAT, EAT
01:43:05 RMR: Sleep, Body Weight, Metabolic Dysfunction
01:49:29 RMR: Fish Oil; Muscle Mass
01:53:42 RMR: Exercise, Strength & Mixed Training; Eat More
01:57:53 Losing Weight & Effect on TDEE, Plateaus
02:00:35 Summary, Tool: Combining Approaches
02:12:14 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.
