Avoid fitness plateaus, overtraining and poorly timed performance spikes | Playing with Dr. Andy Galpin

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In this episode, I discuss training plateaus, overtraining, and peaking (aka "tapering") to help you train smart to achieve your goals and use rest effectively to maximize performance.

I discuss training plateaus, the underlying molecular mechanisms causing plateaus, and how to overcome them through targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, what molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking to dramatically improve performance, when to taper versus the competition, and how to taper effectively by reducing volume and increasing rest days.

I explain several causes and solutions to decreased performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, through to general sportspeople, should measure, monitor and intervene effectively in cases of plateaus, overtraining and tapering.

Access the full show notes for this episode: https://performpodcast.com/avoid-fitness-plateaus-overtraining-and-mis-timed-performance-peaks/

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*Timestamp*
00:00:00 Plateau, peak and overtraining
00:03:57 Sponsors: LMNT and AG1
00:07:26 “Stress is stress”, Training and inactivity
00:11:13 3 scenarios for plateau, peak and overtraining
00:15:43 Physiological Passport, Personal Variation
00:20:45 Data collection and personal charge
00:23:54 Tool: Minimum viable solution and monitoring
00:28:00 Sponsor: Eight Sleep & Momentous
00:30:45 Identify the plateau: muscle growth plateau, beginners' gains
00:36:41 Overcoming the board: targeting systems, possible board mechanisms
00:46:46 Overcoming the plateau: nutrition, proteins
00:53:19 Sponsor: Plan of vitality and periodization of the Renaissance (RP)
00:56:48 Identifying overtraining versus functional and non-functional overshooting
01:04:33 Reduced performance, fatigue and molecular biomarkers
01:10:40 Blood biomarkers, markers of protein status
01:17:45 Peaking and performances
01:27:04 Tool: Efficiently taper; Volume and intensity
01:33:38 Type and biomarkers, testosterone
01:36:34 Tools: Tapered Styles; Days of rest, conic variables; Individual variability
01:45:05 Speed, team sports, skills, endurance and taper
01:48:35 High performance athletes and tracking, human digital twin
01:54:17 Tool: Heart rate variability (HRV), respiratory rate
02:00:31 Tool: Acute and chronic actions; Caffeine, carbohydrates
02:04:18 Toll-free support, YouTube subscription and reviews, Spotify and Apple, sponsors, YouTube comments, Perform newsletter, social media