BROADCASTS.com

In this episode, I discuss training plateaus, overtraining, and peaking (aka \u201ctapering\u201d) to help you train smart for your goals and effectively use rest to maximize performance.\nI 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.\nI 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.\nAccess the full show notes for this episode at performpodcast.com.\nThank you to our sponsors\nAG1: https://drinkag1.com/perform\nLMNT: https://drinklmnt.com/perform\nEight Sleep: https://eightsleep.com/perform\nMomentous: https://livemomentous.com/perform\nVitality Blueprint: https://vitalityblueprint.com/perform\nRenaissance Periodization: https://rpstrength.com/perform\xa0\nTimestamps\n00:00:00 Plateau, Peaking & Overtraining\n00:03:57 Sponsors: LMNT & AG1\n00:07:26 \u201cStress is Stress,\u201d Training & Inactivity\n00:11:13 3 Scenarios for Plateau, Peaking & Overtraining\n00:15:43 Physiological Passport, Personal Variation\n00:20:45 Data Collection & Personal Load\n00:23:54 Tool: Minimal Viable Solution & Tracking\n00:28:00 Sponsor: Eight Sleep & Momentous\n00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains\n00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms\n00:46:46 Overcoming Plateau: Nutrition, Protein\n00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)\n00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching\n01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers\n01:10:40 Blood Biomarkers, Protein Status Markers\n01:17:45 Peaking (Tapering) & Performance\n01:27:04 Tool: Effectively Taper; Volume & Intensity\n01:33:38 Taper & Biomarkers, Testosterone\n01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability\n01:45:05 Speed, Team Sports, Skills, Endurance & Taper\n01:48:35 High-Performance Athletes & Tracking, Human Digital Twin\n01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate\n02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates\n02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media\nDisclaimer & Disclosures