Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

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. Thank
you to our sponsors AG1: https://drinkag1.com/perform LMNT:
https://drinklmnt.com/perform Eight Sleep:
https://eightsleep.com/perform Momentous:
https://livemomentous.com/perform Vitality Blueprint:
https://vitalityblueprint.com/perform Renaissance Periodization:
https://rpstrength.com/perform  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
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