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.
Nutrition to Support Brain Health & Offset Brain Injuries
Perform with Dr. Andy Galpin
1 hour 41 minutes
9 months ago
Nutrition to Support Brain Health & Offset Brain Injuries
In this episode, I discuss nutrition and supplementation to reduce the risk of brain injury and enhance brain performance and long-term health. Most brain injuries, including traumatic brain injury (TBIs) and concussion, are not from sports and are actually quite common in non-athletes. I explain what happens in the brain when a TBI occurs and discuss science-supported nutrients to reduce the risk of brain injury, minimize symptoms, and improve recovery.
Summarizing both research and clinical studies, I explain the neuroprotective effects of specific nutrients, including creatine monohydrate, fish oil (DHA and EPA), vitamin B2 (riboflavin), choline, branched-chain amino acids (BCAAs), magnesium, and anthocyanins. I also describe the recommended dosages, frequency, timing, and potential adverse effects and provide options for supplementation and whole-food sources.
Listeners of all ages and backgrounds will benefit from understanding which nutrients can support acute brain injury and natural age-related cognitive decline.
Access the full show notes for this episode at performpodcast.com.
Thank you to our sponsors
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Timestamps
00:00:00 Brain Health & Injury
00:03:58 Sponsors: LMNT & Continuum
00:07:08 Nutrition & Supplements for Brain Injury
00:11:36 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion
00:16:01 Brain Injury Pathophysiology
00:21:08 Burst Capillaries, Initial TBI Response
00:28:55 Delayed TBI Response, Neuroinflammation
00:33:11 Sponsors: Momentous & Maui Nui
00:35:44 Creatine Monohydrate; Second Impact Syndrome
00:40:44 Strength of Evidence Scale, Creatine
00:46:07 Creatine Doses, Frequency, Adverse Issues; Food Sources
00:52:14 Sponsors: AG1 & David Protein
00:54:57 Fish Oil, DHA, EPA
00:59:30 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index
01:03:38 Vitamin B2 (Riboflavin), Vitamin B
01:07:49 Riboflavin Dosages, Timing; Food Sources
01:10:17 Choline
01:17:29 Choline Supplements & Food Sources, Alpha GPC, Dosage
01:20:22 Branched-Chain Amino Acids (BCAAs), Sleep
01:23:56 BCAAs Dosage, Whole Food Sources
01:26:54 Magnesium
01:30:12 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources
01:32:01 Blueberry Anthocyanins
01:34:20 Anthocyanins Dosage; Food Sources
01:36:09 Caffeine & Brain Injury Recovery
01:37:42 Perform Episodes, Perform Newsletter, Acknowledgements
01:40:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media
Disclaimer & Disclosures
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.
