{"podcast":{"title":"Perform with Dr. Andy Galpin","slug":"perform-with-dr-andy-galpin-6754078","podcast_index_feed_id":6754078,"rss_url":"https://feeds.megaphone.fm/perform","website_url":"https://www.performpodcast.com","image_url":"https://megaphone.imgix.net/podcasts/7ccb76de-a5a4-11ee-9959-3708fa969426/image/3802b9dd3e50d14ce6feb3e5d966f06e.png?ixlib=rails-4.3.1&max-w=3000&max-h=3000&fit=crop&auto=format,compress","author":"Scicomm Media","episode_count":28,"summary":"This is Perform with Dr. Andy Galpin. I'm Dr. Andy Galpin, a professor and director of the Human Performance Center at Parker University. With this podcast, my goal is to help you better understand and maximize your own physical and mental performance, leveraging my two decades of experience with elite performers, including Olympians and world champions across numerous sports. The goal is to cover a range of tools, technologies, and strategies designed to help everyone—from beginners to record-breaks, and everyone in between. While not all of us are elite athletes—myself included—there are countless lessons and tools we can learn from those performing at the highest levels. And remember, as legendary coach Bill Bowerman stated, \"If you have a body, you are an athlete.\" If you're not already, I hope you'll consider starting to train and recover like one.","last_synced_at":"2026-06-10T18:17:09.612365+00:00","page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078"},"episode":{"title":"Dr. Allison Brager: Improve Sleep Efficiency & Resilience","slug":"dr-allison-brager-improve-sleep-efficiency-resilience","published_at":"2025-03-26T08:00:00+00:00","page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-allison-brager-improve-sleep-efficiency-resilience","show_page_url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078","url":"https://performpodcast.com/dr-allison-brager-improve-sleep-efficiency-resilience/","audio_url":"https://traffic.megaphone.fm/SCIM2185349258.mp3?updated=1742961216","summary":"In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme stress environments such as Antarctica and outer space. We discuss how sleep is impacted in these harsh conditions and the broader concept of sleep resilience, which is crucial for athletes, military personnel, and anyone with demanding personal or professional situations. We explain the effects of circadian rhythm (chronotype) misalignment on performance and how different chronotypes align with certain careers and sports. We also outline the key differences in sleep between men and women, including sleep onset, daytime sleepiness, and duration, along with the biological mechanisms that drive sleepiness. Finally, we discuss practical strategies for recovering from poor sleep and improving sleep through behaviors, light exposure, and nutrition. Regardless of your career or lifestyle, this episode provides valuable insights for optimizing your sleep to enhance performance and overall well-being. Read the episode show notes at performpodcast.com. Thank you to our sponsors AG1: https://drinkag1.com/perform Eight Sleep: https://eightsleep.com/perform LMNT: https://drinklmnt.com/perform Parker University: https://parkerseminars.com Momentous: https://livemomentous.com/perform Timestamps 00:00:00 Allison Brager 00:01:37 East vs West Coast, Sports Teams, Sleep, Injury 00:04:46 Performance & Circadian Clock, Genetics, Chronotypes; Kids & Habits 00:10:50 Sponsors: AG1 & Eight Sleep 00:13:38 Chronotype, Genetics, Military, Academia 00:18:01 Importance of Animal Models, Chromosomal Sex & Hormones; Sleep 00:24:22 Sleep Differences & Men vs Women, Sleep Pressure, Onset 00:30:32 Sex Differences, Sleep Duration; Naps 00:33:45 Tool: Na…","meta_description":"In this episode, my guest is Dr. Allison Brager, Ph.D., an active-duty Army neuroscientist whose research focuses on physiological resilience in extreme s…","key_points":[],"chapters":[],"topics":[],"duration_seconds":7020,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/perform-with-dr-andy-galpin-6754078/episodes/dr-allison-brager-improve-sleep-efficiency-resilience/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/perform-with-dr-andy-galpin-6754078/dr-allison-brager-improve-sleep-efficiency-resilience.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}