I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.

Dr. Andy Galpin is a tenured full professor at California State University, Fullerton, where he co-directs the Center for Sport Performance and leads the Biochemistry and Molecular Exercise Physiology Laboratory.

Andy is both a friend and a colleague, and I'm delighted to have assisted in the creation of this podcast. I'm certain you'll both enjoy and learn from it.

Season 1 featured 10 episodes, where Dr. Galpin covered everything from building strength, the importance of strength for long-term health, the science of breathing, the benefits of sleep extension, genetic testing for personalized training, and nutrition for injury recovery.

While we have Episode 10 of Perform with Dr. Andy Galpin here, please be sure to follow Perform with Dr. Andy Galpin on your preferred platform to listen to all the episodes from Season 1 and to get notified when Season 2 is released.

Show notes for this episode can be found at performpodcast.com.

Timestamps

00:00:00 Introduction from Dr. Andrew Huberman

00:01:08 Brain Health & Injury  

00:05:06 Sponsors: LMNT & Continuum  

00:08:16 Nutrition & Supplements for Brain Injury  

00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion  

00:17:09 Brain Injury Pathophysiology  

00:22:16 Burst Capillaries, Initial TBI Response  

00:30:03 Delayed TBI Response, Neuroinflammation  

00:34:19 Sponsors: Momentous & Maui Nui  

00:36:52 Creatine Monohydrate; Second Impact Syndrome  

00:41:52 Strength of Evidence Scale, Creatine  

00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources  

00:53:22 Sponsors: AG1 & David Protein  

00:56:05 Fish Oil, DHA, EPA  

01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index  

01:04:46 Vitamin B2 (Riboflavin), Vitamin B  

01:08:57 Riboflavin Dosages, Timing; Food Sources  

01:11:25 Choline  

01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage  

01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep  

01:25:04 BCAAs Dosage, Whole Food Sources  

01:28:02 Magnesium  

01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources  

01:33:09 Blueberry Anthocyanins  

01:35:28 Anthocyanins Dosage; Food Sources  

01:37:17 Caffeine & Brain Injury Recovery  

01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements  

01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media  

01:42:56 Conclusion by Andrew Huberman  

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