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I'm honored to share Episode 10, the final episode of Season 1 of Perform with Dr. Andy Galpin.\nDr. 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.\nAndy 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.\nSeason 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.\nWhile 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.\nShow notes for this episode can be found at performpodcast.com.\nTimestamps\n00:00:00 Introduction from Dr. Andrew Huberman\n00:01:08 Brain Health & Injury\xa0\xa0\n00:05:06 Sponsors: LMNT & Continuum\xa0\xa0\n00:08:16 Nutrition & Supplements for Brain Injury\xa0\xa0\n00:12:44 Brain Injury Categories, Traumatic Brain Injury (TBI), Concussion\xa0\xa0\n00:17:09 Brain Injury Pathophysiology\xa0\xa0\n00:22:16 Burst Capillaries, Initial TBI Response\xa0\xa0\n00:30:03 Delayed TBI Response, Neuroinflammation\xa0\xa0\n00:34:19 Sponsors: Momentous & Maui Nui\xa0\xa0\n00:36:52 Creatine Monohydrate; Second Impact Syndrome\xa0\xa0\n00:41:52 Strength of Evidence Scale, Creatine\xa0\xa0\n00:47:15 Creatine Doses, Frequency, Adverse Issues; Food Sources\xa0\xa0\n00:53:22 Sponsors: AG1 & David Protein\xa0\xa0\n00:56:05 Fish Oil, DHA, EPA\xa0\xa0\n01:00:38 EPA & DHA Dosage, Timing, Adverse Issues; Food Sources; Omega-3 Index\xa0\xa0\n01:04:46 Vitamin B2 (Riboflavin), Vitamin B\xa0\xa0\n01:08:57 Riboflavin Dosages, Timing; Food Sources\xa0\xa0\n01:11:25 Choline\xa0\xa0\n01:18:37 Choline Supplements & Food Sources, Alpha GPC, Dosage\xa0\xa0\n01:21:30 Branched-Chain Amino Acids (BCAAs), Sleep\xa0\xa0\n01:25:04 BCAAs Dosage, Whole Food Sources\xa0\xa0\n01:28:02 Magnesium\xa0\xa0\n01:31:20 Magnesium Dosage, Timing, Supplements, Adverse Issue; Food Sources\xa0\xa0\n01:33:09 Blueberry Anthocyanins\xa0\xa0\n01:35:28 Anthocyanins Dosage; Food Sources\xa0\xa0\n01:37:17 Caffeine & Brain Injury Recovery\xa0\xa0\n01:38:50 Perform Episodes, Perform Newsletter, Acknowledgements\xa0\xa0\n01:41:19 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media\xa0\xa0\n01:42:56 Conclusion by Andrew Huberman\xa0\xa0\nDisclaimer