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  

Disclaimer

I'm honored to share Episode 10, the final episode of Season 1 of <a href="https://performpodcast.com/">Perform with Dr. Andy Galpin</a>.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 <a href="https://lnk.to/perform">preferred platform</a> 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 <a href="https://performpodcast.com/nutrition-to-support-brain-health-and-offset-brain-injuries/">performpodcast.com</a>.<h2>Timestamps</h2>00:00:00 Introduction from Dr. Andrew Huberman00:01:08 Brain Health &amp; Injury  00:05:06 Sponsors: LMNT &amp; Continuum  00:08:16 Nutrition &amp; 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 &amp; 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 &amp; David Protein  00:56:05 Fish Oil, DHA, EPA  01:00:38 EPA &amp; 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 &amp; 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 &amp; Brain Injury Recovery  01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements  01:41:19 Zero-Cost Support, YouTube, Spotify &amp; Apple Subscribe &amp; Reviews, Sponsors, YouTube Feedback, Social Media  01:42:56 Conclusion by Andrew Huberman  <a href="https://www.hubermanlab.com/disclaimer">Disclaimer</a>

Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health. We also discuss existing and emerging tools for measuring and changing how our nervous system works. Dr. Andrew Huberman is a tenured professor of neurobiology and ophthalmology at Stanford School of Medicine. His laboratory studies neural regeneration, neuroplasticity, and brain states such as stress, focus, fear, and optimal performance. For more than 20 years, Dr. Huberman has consistently published original research findings and review articles in top-level peer-reviewed journals, including Nature, Science, Cell, Neuron, and Current Biology. He is a regular member of several National Institutes of Health review panels and a Fellow of the McKnight Foundation and the Pew Charitable Trusts. Dr. Huberman regularly consults for technology development companies, professional athletic organizations, and various units of U.S. and Canadian Special Operations.

Huberman Lab

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