Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

Perform with Dr. Andy Galpin

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

I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.

I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.

Access the full show notes for this episode at performpodcast.com.

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Timestamps

00:00:00 Plateau, Peaking & Overtraining

00:03:57 Sponsors: LMNT & AG1

00:07:26 “Stress is Stress,” Training & Inactivity

00:11:13 3 Scenarios for Plateau, Peaking & Overtraining

00:15:43 Physiological Passport, Personal Variation

00:20:45 Data Collection & Personal Load

00:23:54 Tool: Minimal Viable Solution & Tracking

00:28:00 Sponsor: Eight Sleep & Momentous

00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains

00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms

00:46:46 Overcoming Plateau: Nutrition, Protein

00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)

00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching

01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers

01:10:40 Blood Biomarkers, Protein Status Markers

01:17:45 Peaking (Tapering) & Performance

01:27:04 Tool: Effectively Taper; Volume & Intensity

01:33:38 Taper & Biomarkers, Testosterone

01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability

01:45:05 Speed, Team Sports, Skills, Endurance & Taper

01:48:35 High-Performance Athletes & Tracking, Human Digital Twin

01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate

02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates

02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures