Perform with Dr. Andy Galpin

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
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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
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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
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In this episode, my guest is Jill Miller, a renowned fascia expert and teacher of breathwork practices and self-myofascial release (SMR) to improve mobility, reduce pain, and enhance body awareness. We discuss how fascia—the connective tissue in and around muscles, bones and organs—is essential for flexibility and movement, and we explore how tools like foam rollers, balls, massage and cupping can improve fascia health. We explain the benefits of self-myofascial release, including improved range of motion, reduced muscle soreness, and improved force output, and we discuss whether experiencing pain or using hard tools is necessary for achieving good results. We also cover practices for managing chronic pain and stress, including parasympathetic techniques and breathing exercises that promote relaxation and recovery. This episode provides many practical techniques to improve mobility, physical recovery and pain management at any stage of life.

Read the episode show notes at performpodcast.com.

Thank you to our sponsors
AG1: https://drinkag1.com/perform
Eight Sleep: https://eightsleep.com/perform
Momentous: https://livemomentous.com/perform
LMNT: https://drinklmnt.com/perform
David: https://davidprotein.com/perform

Timestamps
00:00:00 Jill Miller
00:01:13 Yoga, Physical Recovery
00:03:23 Foam Rolling, Self-Myofascial Release (SMR) & Benefits
00:08:46 Sponsors: Eight Sleep & Momentous
00:11:47 Foam Rolling, Tool: Timing & Reduce Muscle Soreness
00:13:11 What is Fascia?; Massage, Scar Tissue, Pain Management
00:24:08 Pain Management & Movement
00:25:47 Ball Rolling, Range of Motion, Nervous System, Duration
00:29:55 Soft vs Hard Tools & Efficacy, Cause Pain?, Pain Spots & Feedback
00:37:55 Sponsors: AG1 & LMNT
00:40:42 Massage, Tool: Tolerable Discomfort
00:44:26 Compression Alternatives, Cupping, Tool: Pin, Spin & Mobilize
00:49:53 Stress, Back Pain, Release, Tool: Spine Decompression
00:57:23 Myofascial Massage & Release; Lumbar Hammock
01:02:14 Sponsor: David
01:03:33 Respiratory Diaphragm, Increasing Awareness, Gut, Mindset
01:12:39 Diaphragm, Intercostals, Overbreathing, Tool: Breathing Zones & Symptoms
01:18:35 Breathing & Increasing Awareness, Pain, Tool: Contract-Relax Exercise, Timing
01:25:26 Parasympathetic Tolerance Capacity, Chronic Stress, Pain & Tightness
01:30:10 Tool: Parasympathetic Practices & The Five P’s
01:38:14 Pelvic Floor, Rib Flaring, Pelvic Tilt, Stacking
01:43:14 Diastasis Recti, Pregnancy & Recovery, Back & Pelvic Pain
01:52:31 Pregnancy, Hypermobility, Tool: The B’s of Rolling with Hypermobility
01:58:36 Gaining Mobility, Static Stretching & Rolling
02:01:16 Self-Myofascial Release & Benefits
02:08:22 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures
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My guest is Dr. Michael Ormsbee, Ph.D., a professor of nutrition and integrative physiology and the director of the Institute of Sports Sciences and Medicine at Florida State University. We explore how pre-sleep nutrition affects fat metabolism, muscle growth, performance, and recovery, while helping individuals meet their daily protein goals without causing weight gain. We discuss what to eat at night, including different protein sources—whey, casein, and plant-based proteins—or carbohydrates, and explain whether whole foods or supplements are more beneficial.

Additionally, we highlight the importance of resistance training and sufficient protein intake for long-term weight loss success and how collagen supplementation may reduce joint pain. We also examine the potential benefits of lesser-known supplements, including betaine, theacrine, and butyrate postbiotics. Whether you’re an athlete or simply looking to improve your health, listeners will learn how to optimize nutrition for enhanced performance, recovery, and weight management.

Read the episode show notes 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

Timestamps
00:00:00 Dr. Michael Ormsbee
00:01:42 Hockey, Triathlons; Nutrition
00:07:36 Sponsors: LMNT & Eight Sleep
00:10:20 Pre-Sleep Nutrition, Resting Metabolic Rate, Tool: Protein Intake Before Bed
00:16:51 Sleep, Microdialysis, Fat Metabolism
00:25:18 Pre-Sleep Nutrition, Metabolism, Protein Synthesis, Daily Protein Intake
00:32:18 Obesity, Weight Loss, Resistance Training, Reduced Muscle Loss
00:37:35 Sponsor: Momentous
00:39:13 Tool: Protein Requirements, Weight Management
00:43:30 Pre-Sleep Nutrition, Performance & Recovery, Nighttime Exercise
00:48:05 Protein Type, Whole Food vs Supplementation, Protein Synthesis
00:53:55 Pre-Sleep Nutrition & Age; Alpha-lactalbumin
00:59:10 Meal Size, Digestibility, Calorie Threshold & Sleep; Long-Term Fat Loss
01:06:00 Sponsor: AG1
01:07:25 Carbohydrates, Super-Starch, Performance & Pre-Sleep Nutrition
01:18:47 Research, Variables; Resistant Starches
01:24:59 Evaluating Research Types; Collagen, Joint Pain, Vitamin C
01:37:39 Collagen Supplementation, Exercise; Collagen Dose
01:44:19 What is Collagen?, Digestion
01:49:13 Glycine, Betaine, Thermoregulation, Exercise, Firefighters, Dose
01:56:46 Betaine, Hydration, Heat Tolerance & Future Research Directions
01:59:25 TeaCrine, Caffeine, Performance
02:04:23 Creatine, Vascular Health
02:06:45 Postbiotics, Gut Health, Butyrate, Sleep
02:10:24 Female Athletes, Recovery, Muscle Damage, Supplements
02:15:18 Upcoming Studies; Travel, Sleep & Performance
02:18:29 Research Grants & Funding, Conflicts of Interest, Data Evaluation
02:26:09 Courses, Testing Facilities
02:30:11 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter

Disclaimer & Disclosures
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