EPISODE 46 – The Central Role of Dietary Fat in Forging The Human Brain w/ Nora Gedgaudas

In this episode, Dr. Bubbs talks with ancestral nutrition expert Nora Gedgaudas about the essential role the consumption of dietary fats played in making us “human” and developing the incredible and amazing human brain. Nora discusses how our brains evolved much more rapidly than our closest primate cousins, what experts believe was the cause of this unprecedented growth and how it shaped our ancestors' food choices. She also highlights new research showing “size does matter” when it comes to our brains and how in the last 10,000 years they’re actually getting smaller, before providing some actionable tips to support healthy brain and cognitive function. 

Lay-Ups In This Episode

1)          Your brain is made up 85% fat.

2)          The human brain was biggest 20,000 years.

3)          Cornell University confirms “size matters” when it comes to optimal brain function.

Performance Tips From This Episode

1)          Omega-3 flax oil converts very poorly – about 5-10% in men and 15-20% in women – to extra-long chain omega-3 fats DHA and EPA.

2)          Our brains were biggest before our ancestors had the capacity to hunt for fish, highlighting the importance of pastured and grass-fed meats. 


Coffee Talk

Nora’s morning black tea + intermittent fasting

About Nora Gedgaudas

Nora Gedgaudas is a board-certified nutritional consultant and clinical neurofeedback specialist with over 20 years of successful clinical experience.   A recognized authority on ketogenic, ancestrally based nutrition, she is a popular speaker and educator and the author of the best-selling book, Primal Body, Primal Mind, as well as Rethinking Fatigue.  Her newest book, Primal Fat Burner: Live Longer, Slow Aging, Super-Power Your Brain, and Save Your Life With A High Fat, Low-Carb Paleo Diet has been lauded by best-selling author and journalist, Nina Teicholz as “a unique and profound contribution to the field.”  Her new weekly educational program, Primal Restoration is a unique and invaluable source of information benefitting those interested in furthering their nutritional knowledge and optimizing their health.

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EPISODE 45 - Epigenetics, MTHFR Gene & Potential Dangers of Folic Acid w/ Dr. Ben Lynch

In this episode, Dr. Bubbs interviews epigenetics expert Dr. Ben Lynch, who dives into the emerging field of epigenetics, outlining how the environment impacts how your genes are expressed. Dr. Ben discusses the MTHFR gene, responsible for producing the rate-limiting enzyme in the folate pathway, and the implications on your health and performance. He shares insights on methylation and its role in optimal heath, as well as highlighting the dangers of excess folic acid, efficacy of different types of supplemental folate, and most importantly how to make sense of genetic tests.

Lay-Ups From This Episode

  1. Leafy greens are an ideal source of dietary folate
  2. Supplemental folic acid is not naturally occurring in food and first synthesized in the 1940s.
  3. Genetic tests must be interpreted with caution. Always remember… “Genes load the gun, environment pulls the trigger.”

Performance Tips In This Episode

  1. Supplemental folinic acid is highly beneficial for supporting improved energy levels.

  2. Dairy antibodies, methotrexate, low methionine (amongst other thigns) block intermediaries in the folate pathway.  
  3. Optimize.me – “Plus One” helps to support creativity in the morning and productivity in the morning. 

Coffee Talk

Ben wakes when fully rested + water and electrolyte

About Dr. Ben Lynch

Dr. Ben Lynch received his degree in Cell and Molecular Biology, from the University of Washington and his doctorate in Naturopathic Medicine (ND) from Bastyr University. His passion for identifying the cause of disease directed him towards nutrigenomics and methylation dysfunction. Currently, he researches, writes and presents worldwide on the topic of MTHFR, methylation defects and genetic control and is the author of the new book Dirty Genes. Dr. Lynch is also founded and directs www.seekinghealth.org, an educational institute providing specialized training for both health professionals and consumers.  Follow Dr. Ben Lynch on Twitter

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EPISODE 44 - Physical Development, Managing Athlete Recovery & Building Buy-In w/ Josh Bonhotal CSCS

In episode 44, Dr. Bubbs sits down with Josh Bonhotal, Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017. In this episode, Josh talks about how he got started in Strength & Conditioning, lessons learned from working with Al Vermeil and the Chicago Bulls, how he prepares his guys in the off-season, the importance of solid nutrition & sleep fundamentals with young athletes, things to consider in-season to keep the team fresh and of course, perhaps the most important area, how to build buy-in and build relationships with players to really propel their success. Great, practical tips and insights here from Josh.

Lay-Ups In This Episode

  1. Off-season – train general capacities, build maximal strength and speed development. (rather than a focus on conditioning)
  2. In-season – Build the “repeatability” of those qualities
  3. What is an athlete’s “trainability” – how do they control movement and how is their posture. 

Performance Hacks From This Episode

  1. Match up qualities in the weight room with qualities trained on the track or playing field.
  2. Player interactions, outside of the use of technology, are key in forming player bonds.
  3. Prioritize how athlete moves, rather than how much they move, to be able to drive maximal long-term gains.

 

 

 

Coffee Talk

Josh’s early morning reading + coffee primer

About Josh Bonhotal

One of the most highly regarded strength coaches in America, Josh is in his seventh season as Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017.

Josh played a critical role in the development of 2017 All-American Caleb Swanigan, helping him cut weight while developing improved quickness and explosiveness. Swanigan lost over 20 pounds from his arrival date to his selection in last year’s NBA Draft.  Prior to his arrival at Purdue, Bonhotal spent nearly three years with the Chicago Bulls as an assistant strength and conditioning coach. Bonhotal's philosophy centers on increasing general strength and stability, while also removing limitations, deficiencies and imbalances to support the development of strength, power and speed. 

EPISODE 43 – "Unplugged": How To Evolve From Technology to Upgrade Fitness & Performance w/ Dr. Andy Galpin

In this episode, Dr. Bubbs sits down with expert Dr. Andy Galpin, Professor at the Center for Sport Performance at California State University-Fullerton to talk benefits and pitfalls of wearable technology, when technology can help clients and athletes and when it can hinder progess, key markers of longevity and healthy ageing that most doctors don’t know, why you can’t just outsource your training (or your health) and why it’s important to “feel small” every once in a while. Terrific insights from one of the best in the business. 

"Lay-Ups" In This Episode

  1. By 2020, the global market for fitness-focused apps and devices is expected to grow to over 30$ billion.
  2. Wearables technology can be very supportive for behavior change in the short-term.
  3. Wearable tech has limitations; accuracy, inability to assess context, lack of personalization, dependency, etc. 

"Performance Hacks" In This Episode

  1. Key markers for longevity include grip strength, leg strength, lean muscle and VO2 max.
  2. Gamification works in the short-term, 50% of people who buy wearables stop using them after 6 months. Apps are best for early motivation and calibration.
  3. The “Blue Dot” – there is tremendous value in “feeling small” every once in awhile.

Coffee Talk

Andy’s “no-routine” routine – Rising at 4am + flexible morning routine (may or may not include coffee).

About Dr. Andy Galpin

Dr. Galpin is a Professor at the Center for Sport Performance at California State University, Fullerton and is the Director of the Biochemistry and Molecular Exercise Physiology Lab. He teaches undergraduate and graduate courses in Exercise Physiology, Strength and Conditioning, Exercise Program Design, and Sports Nutrition, among others. His research utilizes the muscle biopsy procedure to analyze muscle at the single-cell level in response to high intensity/power/force exercise. Essentially, his research uses highly sophisticated measurements and laboratory techniques to answer practical questions like: How does muscle adapt at the cellular level to interval training vs. strength training? What cellular aspects of muscle allow some athletes, like elite CrossFitters or mixed martial artists to be simultaneously strong and highly conditioned? He has over 100 scientific articles and international presentations and has helped his numerous amateur and elite/Olympic-level NFL, weightlifting, MLB, NBA, and UFC athletes.

 

EPISODE 42 - The Lore of Running, Hydration & Increasing Longevity w/ Prof. Tim Noakes

In episode 42, Dr. Bubbs interviews world-renowned scientist and researcher, Professor Tim Noakes about his remarkable career. Prof Noakes talks about his start in medicine and how his career path transitioned to sport and exercise science, as well as how the hydration recommendations have dramatically changed over the last 40 years and what the best advice really is. He discusses his proposed Central Governor Model in the late 1990s to explain the brain’s fundamental role in limiting athletic performance, as well as his journey from elite endurance athlete to type-2 diabetes diagnosis and how his health dramatically changed after adopting a low-carb diet. Terrific insights from Professor Noakes and a testament to his remarkable career.

Lay-Ups From This Episode

  1. “Drink to thirst” is an effective strategy for the majority of the population to hydrate.
  2. Your brain is the ultimate governor of “how hard” you can exercise.
  3. For diabetes (type-2), the evidence is mounting in support of a low-carb diet to reverse the condition.

Performance Hacks In This Episode

  1. The brain is the ultimate governor of athletic performance.
  2. The research on hydration loss and decrements in performance is potentially over-stated.

Coffee Talk

Prof Noakes morning coffee + cream (and intermittent fasting until lunch).

About Professor Tim Noakes

Prof Noakes is an Emeritus Professor at University of Cape Town, following his retirement from the Research Unit of Exercise Science and Sports Medicine. In 1995, he was a co-founder of the now prestigious Sports Science Institute of South Africa (SSISA). In 2008, he received the Order of Mapungubwe, Silver, from the President of South Africa for his “excellent contribution in the field of sports and the science of physical exercise” and has published more than 750 scientific books and articles. Prof. Noakes has been cited more than 16,000 times in scientific literature, has won numerous awards, and authored many books, including the Lore of Running (4th Edition), considered to be the “Bible” for runners, Waterlogged: The serious problem of over-hydration in endurance sports (in 2012), The Real Meal Revolution (in 2013), Raising Superheroes (in 2015) and since 2011 his autobiography, Challenging Beliefs: Memoirs of a Career. He now devotes a majority of his time to promoting the low carbohydrate high fat diet, especially for those with insulin resistance, and on raising funds for research through The Noakes Foundation.

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EPISODE 41 - The Science Behind Why Everything You Know About Success Is (Mostly) Wrong w/ Bestselling Author Eric Barker

In episode 41, Dr. Bubbs sits down with Eric Barker, author of the Wall Street Journal Best-seller Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong, to talk about what really produces success. Eric explores what separates the extremely successful from the rest of us and highlights what we can learn to be more like them. He also explores the pitfalls of high-performers and his formula for success and work life balance.

"Lay-Ups" In This Episode

1)          Know yourself

2)          Identify your strengths

3)          Pick the right pond

"Performance Hacks" From This Episode

1)          Your biggest weakness could be your greatest strength

2)          Optimists tell themselves three things about bad events;

                                            i.     Its temporary

                                          ii.     It has a specific cause

                                       iii.     Its not their fault

3)          The key to long-term success is building self-compassion.

Coffee Talk

Eric’s morning intentions + coffee

About Eric Barker

Eric Barker author of the Wall Street Journal Best-seller Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong, he’s also the creator of the hugely popular blog by the same name, which presents science-based answers and expert insight on how to be awesome at life. His work has been mentioned in the New York Times, The Wall Street Journal, The Atlantic Monthly, TIME magazine, The Week, and Business Insider. He is a former Hollywood screenwriter, graduate of the University of Pennsylvania and holds an MBA from Boston College and a Master of Fine Arts from UCLA. Eric has fenced with Olympians, grappled with MMA Champions and trained in Krav Maga with members of the elite Israeli military. He has never killed anyone that didn’t have it coming and his mother considers him a great success.

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EPISODE 40 - Building Speed, Sprinting & High Performance w/ Derek Hansen

In episode #40 Dr. Bubbs sits down with Derek Hansen, international sport performance consultant whose clientS include multiple Olympians, professional athletes and elite college athletes. Derek explores the evolutionary importance of sprinting, explains how sprinting offers a variety of training effects (not just linear), talks micro-dosing high intensity work in-season, how sprinting is key to protect against injuries, implications for hockey players training on dry land, how personal trainers can effectively add sprint to their clients' regimes and so much more. Phenomenal stuff here from one of the best in the world!

Lay-Ups

1) Sprinting is a basic and essential human function 

2) Sprinting is one of the purest expressions of fight or flight response

3) Sprinting recruits maximum resources from the body, thus triggering tremendous change in fitness and health. 

Performance Hacks

1) Always be critical of your work; how can you do things BETTER (not just do MORE work).

2) Hamstrings are protected in sprints of 10m (greater activation glutes, quads, calfs)

3) Hockey players exhibit same faults on dry land as they do on the ice (and corrections on dry land transfer back to ice).

Coffee Talk

Derek's morning "stochastic resonance" (i.e. coffee!) 

 

About Derek Hansen

Derek is an International Sport Performance Consultant that has been working with athletes all ages and abilities in speed, strength and power sports since 1988.  He has worked closely with some of the top performers in the world as a coach and a consultant – including Olympic medalists, world record holders, Canadian National team athletes, and professional athletes from numerous sports.  He worked as the Head Strength and Conditioning Coach for Simon Fraser University for 14 years, the first non-US member of the NCAA.  He also serves as a performance consultant to numerous professional teams and NCAA Division 1 programs throughout North America, specializing in speed development, strategic performance planning, return-to-competition protocols and neuromuscular electrical stimulation programming.  Derek is the founder and primary contributor to StrengthPowerSpeed.com, one of the premier sources of high-performance training information on the Internet.

 

EPISODE 39 - Cognitive Decline, Alzheimer’s Disease & Potential Benefits of Low-Carb & Ketogenic Diets w/ Amy Berger

In this episode, Dr. Bubbs interviews nutrition expert and author of the Alzheimer’s Antidote, Amy Berger MS, who takes a deep dive into topics of brain health, cognitive decline and Alzheimer’s disease. Amy discusses how Alzheimer’s disease is an energy crisis in the brain, how the brain cells are effectively “starving” for fuel and the potential role low-carb and ketogenic diets may play in providing the brain with an alternate and effective fuel source. She also unpacks the physiology of beta-amyloid plaques, neurofibrillary tangles, and the critical role of cholesterol and key nutrients like choline and vitamin B12 in brain health. Lots of actionable and insightful tips here from Amy!

"Lay-Ups" In This Episode

1)          In Alzheimer’s disease is an energy crisis in the brain

2)          Brain cells, called neurons, are struggling to metabolize glucose effectively and “starving” for fuel.

3)          Alzheimer’s disease has been dubbed “type-3 diabetes” in the medical literature.

"Performance Hacks" From This Episode

1)          The predominant abnormality in Alzheimer’s disease (AD)is a reduction in the rate of glucose uptake by the brain (i.e. CMRglu) and AD patients have shown up to 45% reductions in CMRglu.

2)          Beta-amyloid plaques are present in higher amounts in AD patients, formed for a protective reason, however when produced in excess (often due to chronically high insulin levels) contribute to cognitive decline.

3)          The brain contains 25% of the body’s total cholesterol amount and higher cholesterol levels are associated with less likelihood of cognitive decline in old age.

Coffee Talk

Amy’s morning Coffee + cream + stevia

About Amy Berger

Amy Berger, MS, CNS, NTP, is a Certified Nutrition Specialist and Nutritional Therapy Practitioner. She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality through eating delicious, wholesome foods, and teaching them that achieving vibrant health doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” You can read her blog at http://www.tuitnutrition.com/, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. Follow Amy on Twitter too @tuitnutrition

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EPISODE 38 - Triathlons, Endurance Training & Considerations for Female Athletes w/ Dr. Tamsin Lewis MD

In this episode, Dr. Bubbs sits down with Dr. Tamsin Lewis MD, functional medicine expert and elite endurance athlete, to talk all things endurance training: how she become UK Ironman champion, nutrition and training lessons she learned along the way, the importance of personalized training volumes to maximize results, considerations for female athletes, key biomarkers for assessing recovery and health, and so much more! Dr. Tamsin provides a ton of great tips and actionable insights to help you raise your game.

"Lay-Ups" In This Episode

  1. Gut distress is common in endurance athletes; “periodizing” carb intake can help to mitigate digestive issues.
  2. Individualized training load is crucial for optimizing endurance performance.
  3. Excessive carb restriction for endurance training can tax immunity, adrenals and sex hormones (particularly in females). 

"Performance Hacks" From This Episode

  1. A regular menstrual cycle is not directly related to body-fat (or leanness), but rather how much “stress” your brain perceives on the body.
  2. Genetic predisposition to endurance training can promote significant performance gains over the competition. (See Episode #24 with Athletigen CEO Dr. Jeremy Koenig!).
  3. Low bone density is directly related to low hormone levels (i.e. testosterone) and nutritional status (i.e. calcium, vitamin D, boron, etc.).

Coffee Talk

Tamsin has an early morning licorice root tea + power brewed coffee (1 tbsp MCT oil + hydrolyzed collagen + full-cream organic milk)

 

About Dr. Tamsin Lewis

Tamsin qualified with honours in Medicine & Surgery at Kings College London in 2004 and was awarded MRCPsych from the Royal College of Psychiatrists in 2009. After years of training in the conventional medical paradigm Tam-sin became disillusioned with the ‘band-aid approach and pharmaceutical dogma which pervaded daily practice in primary and secondary care. During this time she began competing in triathlons, and found her performance improved in direct correlation with the degree to which she optimised key bio-markers through lifestyle, nutrition, supplement and training adjustments. Tamsin spent 4 years as an elite And In 2014 she won Ironman UK as a professional at her first attempt at this distance - having never run a marathon prior - and ‘raison d’être’ is to empower people to redefine the way they think about health.

Follow Tamsin on Twitter @SportieDoc and learn more at www.sportiedoc.com

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EPISODE 37 - Low-Carb High-Fat Diets, Public Health and Reversing Type-2 Diabetes & Obesity w/ Sam Feltham

In this episode, Dr. Bubbs interviews the Director of the Public Health Collaboration a charity dedicated to informing and implementing healthy decisions for better public health. Sam has brought together a group of leading doctors and nutritionists in the United Kingdom to tackle obesity and type-2 diabetes, which costs 16 billion UK pounds to treat every year.

Lay-Ups

1)   Pre-diabetes impacts 50% of the population in America and 40% of the population in the United Kingdom.

2)   You can reverse type-2 diabetes via diet, exercise and lifestyle changes

3)   The common breakfast cereals contain roughly 8 teaspoons of sugar per serving. 

Performance Hacks

1)   If weight loss and better health is your goal, and you regularly snack throughout the day…. STOP! (It’s an easy win!)

2)   Low-carb, high-fat diets have NEVER been outperformed by the standard diet recommended by the Diabetes Associations (i.e. low-fat).

3)   Surgeries from complications of diabetes – blindness and foot amputations – are tragic and incredibly costly to the healthcare system.

Coffee Talk

Sam has his morning coffee with full-fat milk (but no breakfast).

About Sam Feltham

Director of the Public Health Collaboration (PHC), a charity dedicated to informing and implementing healthy decisions for better public health. Prior to this, Sam studied at the European Institute of Fitness to qualify as a Master Personal Trainer. From there he became a personal trainer in London, England and launched a national fitness boot camp business called Smash The Fat Fitness & Fat Loss Boot Camps. Sam’s major definite purpose in life is to help as many people as possible obtain and maintain a healthy lifestyle.

Follow Sam on Twitter, and keep up to date on the work of PHC through Facebook and Twitter.

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EPISODE 36 - Sleep, Behaviour & Your “Body Clock”: Achieving Your Performance Potential w/ Dan Pardi MS

In this episode, Dr. Bubbs sits down with sleep and behaviour expert Dan Pardi MS and CEO of HumanOS.me to talk about the latest insights on sleep and circadian biology, the internal cellular “clocks” in your body which control sleep, recovery and overall performance. Dan dives into the latest research on sleep duration and common roadblocks to high-quality sleep, he discusses how “food timing” dramatically impacts your circadian rhythms and weight gain, highlights how melatonin is a “timing” hormone (and not a sleep hormone) and shares his favourite tips for overcoming jet lag and circadian disruption. Dan shares a ton of simple, actionable tips to upgrade your mental and physical performance.

Lay-Ups – Sleep & Circadian Biology

1)   National Sleep foundation suggests you get 7-9 hours of sleep per night

2)   Exposure to morning light, activity and caffeine are all effective at setting your daily circadian rhythm or “body clock”

3)   Lack of sleep increases cravings, particularly for higher carb (and fat) foods

Performance Hacks – Sleep & Circadian Biology

1)    Employ the “colour shift” at night on your computer (not just night shift) to minimize negative impact on sleep quality

2)   Melatonin - 0.3-0.5mg dose when sun goes down when trying to reset circadian rhythm and support deep sleep

3)    Lumos Tech eye mask – helps to accelerate how quickly you can shift circadian rhythm when travelling across time zones

About Dan Pardi

Dan's life's work centers on how to help people live healthfully. He is the CEO of humanOS.me which leverages a novel behavior model to promote health fluency, skill development, and lifestyle insights to help people master their health practice. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands where he investigates how lifestyle factors, like sleep, influence decision making, cognitive performance, and metabolism. Dan also works with Naval Special Warfare to help the most elite fighters in the world maintain alertness and capable mental performance under challenging circumstances. He currently serves as Board Member for StandUpKids.org, as a Council Director for the True Health Initiative, and Advisor to several health-oriented companies (Ample Meals, Fitstar, Splendid Spoon, Validic), an Editor for the Journal of Evolution and Health, and formerly, as Board Chairman for the Investigator Initiated Sponsored Research Association.

Find out more on twitter @humanOS_me and Facebook

Check out HumanOS Radio on Soundcloud and YouTube.

 

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EPISODE 35 - Building Lean Muscle - Top 10 Nutrition & Training Tips w/ Jaret Grossman

In this episode, Dr. Bubbs sits down with expert coach Jaret Grossman to talk about his journey from a 90 pound 8th grader to 3x All-American wrestler at Bryant University. Jaret shares his top-10 nutrition and training tips for adding 10-20 pounds of muscle to your body; targets for total daily protein intake, meal frequency for hypertrophy, preferred types of carbohydrates, nutrient-timing, training frequency for beginners and more advanced lifters and a ton more. Jaret also shares some key insights on how to become a successful entrepreneur, the importance of systems and goal-setting, and how to build your brand.

Lay Ups - Jaret's Nutrition Tips

1) Meal Frequency - Eat every 3 hours, 5-6 meals per day

2) Protein Intake - 1g per pound bodyweight; at least 30-40g per meal

3) Hardgainers/Ectomorphs - Eat until your very full! 

Performance Hacks - Jaret's Training Tips

1) Training - Novices best to start with full-body routines, more advanced split body-part routines

2) Rest Periods - 30s for getting leaner; 3:00 for building strength

3) Legs - Aim for 15-20 reps for greater gains!

About Jaret Grossman

Jaret’s world class advice is drawn from his early childhood woes and muscular transformation. As an 8th grader, Jaret was only 90 pounds, won only one wrestling match, and was constantly picked on and bullied. He quickly progressed to become one of New York’s best wrestlers and eventually became a 3x All-American at Bryant University. After he pursued a career in law and investment banking, Jaret realized his passion lied elsewhere. After amassing over 30 million views on YouTube by producing a video every day for a year, Jaret Grossman quickly became one of the world’s most sought after coaches and business consultants. He started up the health and fitness brand Muscle Prodigy with over 1 million social media followers, and topping the chart on iTunes. 

Jaret's 45-Day Program - mp45.com

EPISODE 34 - Evidence-Based Supplements for Improving Athletic Performance w/ Dr. Jose Antonio PhD

In this episode, Dr. Bubbs interviews one of the world's top experts and pioneers in sports nutrition and supplementation Dr. Jose Antonio PhD, CEO and co-founder of the International Society of Sports Nutrition. Dr. Antonio discusses the benefits of creatine for power-based sports and implications for teenagers and brain health, what exercise durations could benefit from beta-alanine and beetroot juice, who can benefit from HMB supplementation, caffeine and performance and so much more. Dr. Antonio provides some great insights, as well as shares his morning routine and tips for success in your career.

Lay Ups

1) Creatine - 5g daily with your post-workout shake or meal. Simple, safe, effective. (Cannot achieve this supra-physiological dose without supplementation)

2) Beta-alanine - 4-6g per day for exercise bouts lasting 1-4 minutes. Simple, safe, effective. (Cannot achieve this supra-physiological dose without supplementation)

3) Caffeine - 3mg/kg bodyweight improves work capacity

Performance Hacks - Supplements

1) Creatine - May support brain health and fight off concussion-induced brain trauma

2) HMB - Beneficial in older men (and elderly) who are resistance training

3) Carbs - during intense, elite exericse (if you want to win!)

Coffee Talk

Joe's Morning Writing Ritual - Starbucks Coffee + Milk + Sugar

About Dr. Jose Antonio PhD

Dr. Jose Antonio, Ph.D. is the CEO and co-founder of the International Society of Sports Nutrition. He is a Fellow of the ISSN, American College of Sports Medicine and National Strength and Conditioning Association. He was the 2005 recipient of the NSCA Research Achievement Award and the 2009 NSCA Educator of the Year. He gives an occasional talk, writes a bit, and can read your mind (but only after consuming copious quantities of coffee).  Dr. Antonio is an Assistant Professor of Exercise and Sports Science at Nova Southeastern University in beautiful South Florida and an avid paddler.

Follow Dr. Antonio on Twitter and at the International Society of Sport Nutritionists.

 

EPISODE 33 - The Keto Diet: Potential Performance, Fat Loss & Brain Benefits w/ Ryan Lowery

In this episode, Dr. Bubbs interviews nutrition and physiology expert Ryan Lowery about his upcoming book with Dr. Jacob Wilson PhD “The Ketogenic Bible – The Authoritative Guide to Ketosis”. In this interview, Ryan discusses the basics of a keto diet, potential pitfalls including the keto flu and possible mineral deficiencies, the application of keto for hypertrophy and how it impacts athletic performance, as well as keto diets for weight loss and novel applications for brain health. Ryan and Dr. Wilson are leading authorities on ketogenic diets and Ryan provides a wealth of simple, actionable tips in this episode.

"Lay Ups" - Keto Diet Fundamental

1) A ketogenic diet is a very-low carbohydrate (i.e. 50g or less), moderate protein and high fat diet.

2) Significantly reducing carbohydrate intake improves the body’s ability to burn fat as a primary fuel source.

3) It typically takes a few weeks to become “adapted” to a keto diet and you may experience adverse symptoms like fatigue, irritability, etc. The severity and duration of symptoms varies from person to person.

Keto "Performance Hacks"

1) HIIT training can blunt keto flu symptoms during adaptation period by quickly depleting glycogen stores.

2) High dose sodium (i.e. sea salt or bouillon broth) to offset losses during adaptation process

3) Keto diets should potential to support brain rehabilitation post-concussion.

Coffee Talk

- Coffee and Intermittent Fasting to start the day

About Ryan Lowery

Ryan P. Lowery a 2014 national champion baseball player, earned his BS and MS in exercise physiology and exercise and nutrition science from the University of Tampa.  Ryan is currently the President of the Applied Science and Performance Institute and is finishing his PhD in Health and Human Performance. 

Over his career, Ryan has published over 100 papers, abstracts, and book chapters on human performance and sports nutrition and is rapidly becoming one of the premier sport scientists in the nation.  Ryan has received awards for the Exercise Science Scholar of the Year, NSCA’s Outstanding Presentation of the year, and most recently the National Exercise Science Major of the Year.  Ryan recently launched his new book The Ketogenic Bible along with his business partner Dr. Jacob Wilson.

Follow Ryan on Twitter or Instagram

EPISODE 32 - Dr. Bubbs "Rewind": Thoughts, Reflections & Q/A From Episodes 18-31 w/ Dr. Marc Bubbs

In this week's "Rewind" episode, Dr. Bubbs reflects on episodes #18-31 of the Dr. Bubbs Performance Podcast. He answers questions from listeners and shares his insights on the evidence-based tips and tactics discussed by his most recent guests. He'll review the advice and opinions of expert doctors, PhDs, trainers and nutritionists - exploring common ground, conflicting viewpoints and sharing his thoughts on a variety of topics. Don't miss this 2nd instalment of REWIND!

Topics Dr. Bubbs Covers in This "Rewind" Episode: 

  • The Coconut Oil +Saturated Fat Fear Mongering 

  • Fat Bombs – Potential Pitfalls 

  • The “Best” Mobility/Stability Pre-Exercise Move 

  • Nutrigenomics – Coffee Metabolism + “Warrior vs. Worrier” Gene 

  • Low-Carb Diets, Endurance Training & Visceral Fat 

  • Salt & Training 

  • Hypertrophy – How Many Extra Calories Per Day? 

  • Thyroid – Hypothyroidism vs. Thyroid Dysfunction 

  • Traits of Elite Leaders 

Coffee Talk

Dr. Bubbs' Morning Bone Broth + Americano  -  I start my day with a warm cup of bone broth with added collagen...then it's a black medium Americano to get going! 

EPISODE 31 - Thyroid Dysfunction, Autoimmunity & Functional Medicine w/ Dr. Michael Ruscio

In this episode, Dr. Bubbs sits down with functional medicine expert Dr. Michael Ruscio to talk all things "thyroid"; the difference between frank hypothyroidism and thyroid dysfunction, who may benefit (and who doesn't) from thyroid medications, the rise in thyroid autoimmunity, supplements for thyroid support, if excess iodine is harmful and so much more. As usual, Dr. Ruscio cuts through the hype and delivers fantastic evidence-based advice, lots of simple, actionable tips for you or your clients.

"Lay-Ups"

1)    A classic hypothyroid condition is diagnosed with an abnormal high TSH and abnormal low T4.

2)    Subclinical hypothyroidism occurs with a high-normal TSH and normal T4.

3)    If your TSH is above 10, you’ll likely respond best to medications.

 "Performance Hacks"

1)    Thyroid antibody levels can help predict your likelihood of going from subclinical thryoid to frank hypothyroidism.

2)    The higher your level of antibodies (and higher the levels of TSH) when diagnose, the worse the prognosis.

3)    The following supplements hae shown benefit for autoimmune thyroid conditions – selenium, vitamin D, Coenzyme Q10 and magnesium.

Coffee Talk

Espresso + cream (and intermittent fasting)

About Dr. Michael Ruscio

Dr. Michael Ruscio is a doctor, researcher, author, and health enthusiast. He practices Functional Medicine with an emphasis on natural and nutritional solutions. Dr. Ruscio gives smart, busy people who are suffering from symptoms of chronic illness simple steps to get better, and get on with their life. Specializing in autoimmune, thyroid, and digestive disorders, Dr Ruscio has spoken at The SIBO Symposium Summit, Paleo FX, Ancestral Health Symposium, Sean Croxton’s Digestion Sessions, as well as many other international conferences and top health podcasts.

Check out Dr. Ruscio's newsletter at drruscio.com/review

 

EPISODE 30 - The Athlete-Entrepreneur Mindset, Goal-Setting & Lifestyle Hacks w/ Jason Burke

In this episode, Dr. Bubbs sits down with successful entrepreneur, fashion leader and Canada's most influential sneakerhead Jason Burke to talk about the similarities between sports and start-up life, setting goals to reverse-engineer success, how he overcame significant life and business challenges to succeed, as well as his nutrition, exercise and napping habits that fuel his creativity and productivity. Jason shares some simple, actionable and insightful take-aways to upgrade your mindset and success.

"Lay-Ups"

1)          Movement – Even if you’re an early riser, start your day with movement to boost creativity.

2)          Goals - start with your long-term goal (i.e 10 years from now) and work backwards to lay out the best path for your career.

3)          Community – Jason’s peers growing up were all driven high-performers, which fueled his desire to perform. Surround yourself with like-minded people.

 "Performance Hacks"

1)          Chunking Tasks – in 3-hour intervals throughout the day

2)          Naps – Like many productive “early-riser” entrepreneurs, Jason takes a 20-30 minute power nap in the afternoon.

3)          Mindset – Let go of your entrepreneurial fear, jump in with both feet

Coffee Talk

No coffee. Hydration upon rising.

About Jason Burke

Canada’s Most Influential Sneakerhead in the sneaker revolution, a culture that has shaped his world, feeding his competitive nature through team sport, lifting him through the trials of being singled out, building a platform for his creative vision in trend and style, and leading himon a global career that has connected him to an incredible network of like-minded revolutionaries.

Jason provides his unique lens on culture, forecasting trends, and carefully curated collection via his website and company snkrbox.

Follow Jason on Instagram and check out his Facebook page.

EPISODE 29 - Pro Athlete Training, Nutrition, Sleep & Travel w/ Tim Difrancesco

In this episode, Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning Tim Difrancesco to take a deep dive into the life of a professional athlete. From training strategies and muscular imbalances, to identifying nutrition and supplementation goals, managing sleep and off-setting the stress of travel. Tim also shares his journey to working in the NBA and what he learned along the way, as well as some fantastic tips and actionable take-aways for you to upgrade your training, nutrition and performance!

Athlete’s Edge "Lay-Ups"

1)   Movement – Goblet squats are a great place to start to groove the movement pattern.

2)   Nutrition - Avoid toxic vegetable oils  (canola, soya, corn, safflower, sunflower, etc.) commonly found in packaged foods - even in the “healthy” packaged foods!

3)   Career – Be willing to take risks and ready to make sacrifices (i.e. the “shit sandwich!”).

Athlete’s Edge "Performance Hacks"

1)   Training – for athletes with disproportionate levers or muscular imbalances, consider lifting from rack position.

2)   Longevity – tendons and ligaments respond to training loads, therefore it's crucial to maintain as you age (don’t just hit the pool!)

3)   NBA “PB & J” – for instant energy use organic peanut butter + sourdough/sprouted bread + low-sugar jam spread!

Coffee Talk

Tim’s Morning Coffee Reflection (+5 minute journal) 

About Tim DiFrancesco

Tim DiFrancesco, former Head Strength & Conditioning Coach of the Los Angeles Lakers for the past 6 seasons and the founder of TD Athletes Edge, helping athletes gain THE EDGE in nutrition, training and recovery. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts. Follow Tim on Twitter

EPISODE 28 - Deep Nutrition: Why Your Genes Need Traditional Foods w/ Dr. Cate Shanahan

In this episode, Dr. Bubbs interviews Dr. Cate Shanahan MD, functional medicine expert and sport nutrition consultant for the LA Lakers, to discuss how crucial your diet and food choices are to your DNA and health, how traditional diets provide insights into the optimal human diet, the alarmingly detrimental effects of polyuynsaturated vegetable oils on performance and health, and how you can start to upgrade your nutrition by following the common themes of traditional diets across the globe. Dr. Cate provides a great number of simple, actionable and insightful tips and shares her story along the way.

Deep Nutrition "Lay-Ups" 

All Traditional Diets included:

  1. Meat cooked on the bone (increases nutrient density)
  2. Organ meats
  3. Fermented and sprouted food
  4. Fresh (benefits of raw)

Deep Nutrition "Performance Hacks"

1)    Glycosaminoglycans are long unbranched polysaccharides found in bone broth that support healthy joint function. 

2)    Organ meats each concentrate a different profile of nutrients depending on the specific organ (e.g. the heart is rich in CoQ10).

3)   The amino acid cysteine is essential for glutathione production and thus the body’s crucial antioxidant defense system.

Coffee Talk

Cate's morning cold brew.

About Dr. Cate Shanahan

Cate Shanahan MD is on a mission to help every athlete and person who wants better health to reach their full potential. She specializes in diagnosing metabolic imbalances that cause fatigue, impair performance and promote injuries. Her new book - Deep Nutrition: Why Your Genes Need Traditional Foodmakes the case that our body’s nutritional needs are not as complex as we are often led to believe; there is one diet that’s good for everything—from improving strength and performance to reversing heart disease and diabetes—and good for everyone of every age. Dr Cate is among the most trusted voices in sports nutrition science and has worked as science consultant for the LA Lakers PRO Nutrition (Performance Recovery Orthogenesis) program since 2012.

EPISODE 27 - Heart Rate Variability, Keto Diets & Elite Endurance Athletes w/ The Plews & Prof

In this episode, Dr. Bubbs sits down with high performance expert researchers and coaches Dr. Daniel Plews and the "Prof" Dr. Paul Laursen to talk heart rate variability, low-carb and keto diets and endurance training. The Plews and Prof share insights into how best to assess HRV and what it means for your training, the impact of low-carb and keto diets on training adaptations (and how it differs on race day) and longevity, and share their personal insights of working with the world's best endurance athletes. Great stuff here from two of the worlds top experts! 

HRV "Lay-Ups"

1)    Heart Rate Variability (HRV) is the physiological phenomenon of variation in the time interval between heartbeats. It is measured by the variation in the beat-to-beat interval.

2)    By measuring HRV you can gain insights into how your nervous system, cardiovascular system, and respiratory systems respond to training and life’s stressors.

3)    A higher HRV is correlated with younger biological age and better aerobic fitness.

HRV "Performance Hacks"

1)  Training above anaerobic threshold (VT2) puts a much heavier stress on HRV.

2)  Your autonomic nervous system is always changing, thus rolling or average values are critical for optimal assessment.

3)  Favourite App "HRV for Training" – compares favourably to the gold-standard ECG for accuracy.

Coffee Talk

The Plews – Cup of tea (pre-swim) OR coffee and MCT powder

Non-training days – Coffee + MCT followed by intermittent fasting mornings until about noon

The Prof – Coffee + Cream (intermittent fasting until noon)

About "The Plews & Prof"  

Dr. Daniel Plews is just one part of “Plews and Prof”, a company who specializes in maximizing performance health and longevity in athletes. For 7 years, Dan worked with High Performance Sport New Zealand where he has been immersed in the Rowing program. During this time, he attended both the London and Rio Olympic Games where the rowing team claimed 5 gold, 1 silver and 2 bronze medals. Dan has 17 peered reviewed publications in various academic journals. With his PhD focusing in heart rate variability, 9 of these publications are in the practical application of heart rate variability to assist in informing training decisions. Follow Dan on Twitter at @theplews1.

Prof Paul Laursen. Across the last two Olympic cycles, Dr. Laursen was employed as Lead Physiologist for High Performance Sport New Zealand alongside a joint position as Adjunct Professor of Exercise Physiology at Auckland University of Technology. This unique role positioned him at the nexus between theory, research and application of sport science and physiology for Olympic sports in New Zealand. While he continues his Professorial role, he is now based in Canada as a coach and consultant (www.plewsandprof.com). He’s amounted more than 125 scientific publications, holds two international patents and is the inventor of the world’s first ice slushy bottle (www.floebottle.com). Follow Dr. Laursen on Twitter @PaulBLaursen

Find out more at www.plewsandprof.com and follow on twitter at @PlewsandProf.

Article link:

https://www.plewsandprof.com/single-post/2017/04/09/JAN-VAN-BERKEL-THE-FAT-ADAPTED-HEALTHY-ATHLETE-VISCERAL-FAT-AND-ITS-RELATIONSHIP-TO-HEALTH-AND-PERFORMANCE