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

In this episode, Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning Tim Defrancesco 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

EPISODE 26 - Dangers of Low-Salt Diets & Impacts on Athletic Performance w/ Dr. James DiNicolantonio

In this episode, Dr. Bubbs sits down with expert researcher Dr. James DiNicholantonio PhD and takes a deep dive into all things salt: why we are so afraid of it, where today’s standard recommendations came from, dangers of a low-salt diet on health, impacts of salt for high performance, the sugar/salt connection and so much more. James highlights the many myths around salt, why it’s important to get your daily dose, what the ideal salt dose truly is and different types of salt to support better health and performance. 

Salt "Lay-Ups"

1)    Salt is essential for your health (it makes up 90% of your total electrolytes).

2)    Only a few hundred years ago, we consumed 10x the amount of salt that we do today.

3)    Low-salt diets expose you to many health risks and today’s current recommendation of 2,300mg per day is likely too low for most people.

Performance Hacks

1)    Contrary to common belief, our hunter-gatherer ancestors may have consumed high salt diets via the salty blood, interstitial fluid and organs which contain robust amounts of salt.

2)    Low salt diets can increase insulin AUC by up to 70%!

3)    Redmond Real Salt – clean, trace mineral dense and high in iodine.

Coffee Talk

James’ “Salty” Coffee – 1 Large Black Coffee (+ pinch of Redmand salt)

About Dr. James DiNicholantonio

Dr. James DiNicolantonio is a cardiovascular research scientist and doctor of pharmacy at Saint Luke’s Mid America Heart Institute in Kansas City, Missouri. A well-respected and internationally known scientist, and expert on health and nutrition, he serves as the Associate Editor of the British Medical Journal’s (BMJ) Open Heart, a journal published in partnership with the British Cardiovascular Society. He is the author or coauthor of approximately 200 publications in the medical literature, as well as the his new book The Salt Fix. He is also on the Editorial Advisory Board of several other medical journals, including Progress in Cardiovascular Diseases and International Journal of Clinical Pharmacology & Toxicology (IJCPT). Learn more about James' research here and follow him on twitter

EPISODE 25 - Maximize Hypertrophy Training, Fat Loss Myths & Nutrition For Building Muscle w/ Dr. Brad Schoenfeld

In this episode, Dr. Bubbs interviews hypertrophy and body composition expert researcher Dr. Brad Schoenfeld PhD. Brad shares his research and incredible insights on the ideal sets, reps and periodization for building lean muscle, the myth of multiple meals increasing metabolism, his findings on fasted-cardio for fat loss, as well as his nutrition tips for maximizing lean muscle gains. Brad also dives into going keto for building muscle, the impacts of "fat bombs" on testosterone levels, and so much more. Brad drops a plethora of knowledge bombs and provides numerous simple, and actionable take aways for anyone trying to build muscle or burn fat.

Weight Loss "Lay-Ups" 

1) To lose weight you need to achieve a caloric deficit.

2) Multiple meals throughout the day does NOT increase metabolism and promote weight loss.

3) Morning fasted-cardio is neither beneficial, nor detrimental. 

Hypertrophy "Performance Hacks"

1) Minimal suggested carbohydrate intake for maximizing hypertrophy = 3g/kg.

2) Incomplete glycogen recovery increases AMPK thus comprosiming anabolic capacity.

3) "Clean Bulk" - aim for 200-400 calorie surplus per day.

Coffee Talk

Brad's Big Black Coffee & his morning dog walk 

About Dr. Brad Schoenfeld

Dr. Brad Schoenfeld is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training, muscle development, and fat loss. Brad is a best-selling author and his books  have sold over a half-million copies, including the The M.A.X. Muscle Plan - widely referred to as the "muscle-building bible" -Strong and Sculpted, a cutting-edge body sculpting program targeted to women, and his seminal textbook “Science and Develoment of Muscle Hypertrophy”, the first text devoted to an evidence-based elucidation of the mechanisms and strategies for optimizing muscle growth. Brad is a lifetime drug-free bodybuilder, has won numerous natural bodybuilding titles and currently and acts as director of their human performance laborator at Lehman College in the Bronx, NY.

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EPISODE 24 - Nutrigenomics: Nutrition, DNA & Insights Into Performance w/ Dr. Jeremy Koenig

In this episode, Dr. Bubbs interviews nutrigenomics expert Dr. Jeremy Keonig, founder and CEO of Athletigen Technologies. Dr. Koenig digs into the intersection between your genetics, nutrition and environment and how these factors come together to influence performance gains. Jeremy explains how genetic testing can help personalize your nutrition and training protocols, specific genes that highlight sensitivity to caffeine, predisposition to injury, mindset and so much more. He also shares some insights into his morning routine, favourite productivity hacks and current nutrition strategies. Don't miss this fascinating discussion!

Nutrigenomics Lay-Ups

1)    If you have a body…you’re an athlete

2)    DNA is like blueprint, but a constantly changing dynamic blueprint.

3)    Performance is where “nature” (i.e. your DNA) meets “nurture” (i.e. your environment)

Nutrigenomics Performance Hacks

1)    COMT gene – “Warrior vs. Worrier”. In general, “worriers” don’t need much stress to over-stimulate, whereas “warriors” need stress of competition to get up for performance.

2)    COL5A1 gene – In elite sprinters 48% possess this protective allele compared to only 11% in the general population.

a.     My Score = CT (i.e. elevated risk)

b.    Protectic allele – present in 48% (only 11% in general pop)

Coffee Talk

Yerba mate tea + morning cold plunge

About Dr. Jeremy Koenig

Dr. Jeremy Koenig is the founder and CEO of Athletigen Technologies, a leader in providing precision performance insights to athletes and coaches by blending environmental data and genomics. Dr. Koenig’s development of Iris, a sports performance application, builds on his understanding of the valid role of genetic research that aims to enhance understanding of athlete susceptibility to injury, training and recovery. Dr. Koenig was a varsity track-and-field athlete during the completion of his Ph.D. and Postdoctoral training in genetics at Cornell University.

Learn more at blog.athletigen.com

EPISODE 23 - Building Strength, Speed and Power in Athletes w/ Clance Laylor

In this episode, Dr. Bubbs sits down with elite strength coach Clance Laylor to talk about his journey to training professional athletes. Coach Clance digs into his personalized system for building high level strength, power and speed in athletes: his use of Olympic lifts, sprints and exercise selection. He shares what he’s learned along the way, dispels training myths, and shares some of his daily morning movement and writing habits. Clance shares some great insights in this episode, so make sure to take notes! 

"Lay-Ups" From This Episode (simple, easy, actionable items)

1)  To develop fundamental mobility and flexilbity develop your capacity in the “Muscle Snatch to Overhead Squat” (link - https://athleteactivation.com/msohs/dlm17s3o08s/)

2)  Train in an environment with intensity and competition

3)  Put your head down and work

"Performance Hacks" in This Episode

1)  Clance’s athletes olympic lift every session

2)  Clance sprint days – Acceleration, Endurance, Specialty

Coffee Talk

Clance’s French Press and always Early Morning Movement

About Clance Laylor

Clance Laylor is the founder of the Athlete Activation System Strength Coaches Certification, a complex, systematically periodized athletic development approach that has maximized the performance of elite athletes from a variety of sports.

Clance is a secret weapon of top Olympians, competitive athletes, coaches, and driven professionals alike. Laylor’s reputation as a tough, no-nonsense Trainer skyrocketed with the success of his young client P.K. Subban, star defenceman of the Nashville Predators and winner of the coveted Norris Trophy and Olympic Gold at Sochi in 2014.

Find out more at:  www.athleteactivation.com and www.laylor.com.

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EPISODE 22 - Music, Creativity & Habits of High Performers w/ Stu "Bassie" Brooks

In this episode, Dr. Bubbs interviews Grammy nominated bassist, composer, producer, and musical director Stu “Bassie” Brooks. Stu dives into the similarities between music and high performance sport, the stress of new environments, finding inspiration in his surroundings, the importance of structure for creativity to thrive (as well as how to overcome creative roadblocks) and so much more. The parallels between music and performance are remarkable and Stu shares some deep insights and metaphors throughout the interview, as well as a glimpse into the daily habits of a high performer! 

"Lay-Ups" in This Episode

1)    For creativity – you need a clear head.

2)    Creativity needs some structure or context to fully thrive – “a road map with spaces for the unknown”.

3)    Practice – over and over again – makes you an expert in the fundamentals, which then allows you to express your elite talent (and creativity).

"Performance Hacks" From This Episode

1)    Non-verbal cues are a sign of a “team” – in sport, music, or workplace, sport, music – and a common trait of elite teams 

2)    Putting yourself amongst people who are “more successful” or talented than you will propel your growth.

3)    Even elite performers experience “stress” in new environments – embrace the unknown.

Coffee Talk

Stu’s “Blue-Bottle” method using his Travel Aeropress. Find out how to prepare at: https://bluebottlecoffee.com/preparation-guides/aeropress

About Stu Brooks

Stu Brooks is a Grammy nominated bassist, composer, producer, musical director and co-founder of the genre-bending, experimental group Dub Trio. Stu is a Canadian born/Brooklyn-based bass player, and has worked with artists such as Pretty Lights, Mike Patton, Lady Gaga, Lauryn Hill, 50 Cent, Mobb Deep, Mary J. Blige, and Tupac Shakur (posthumously). He currently serves as the bassist and musical director for Grammy nominated artist, Matisyahu and will be touring this summer in support of the new album Undercurrent set to release on May 19th. Follow Stu on Facebook or Instagram

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EPISODE 21 - "The Brain Always Wins" - Your Brain, Performance & Roadblocks to Success w/ Dr. John Sullivan

In this episode, Dr. Bubbs sits down with expert Sport Scientist and Clinical Sport Psychologist Dr. John Sullivan PhD to talk about how the brain deeply impacts performance. Dr. Sullivan discusses how nutrition builds optimal brain health, the critical role of sleep in performance, how emotions "run the show" in performance, the "gut-brain" connection and so much more in this fantastic episode! John discusses many complex topics but also provides some simple and actionable take-aways for you to upgrade your game.

Brain & Performance "Lay Ups" 

1) Your nutrition builds your brain (and your gut microbiota, which supports optimal brain function)

2) Humans are dynamic, not linear 'beings'. Therefore linear athletic periodization is limited. 

3) Smart phones are "designed for addiction", People check their "smart phone" every 15 minutes!

Brain "Performance Hacks"

1) Sleep is your  #1 performance enhancer. Brain detoxifies during sleep (followed by other systems). Lack of sleep = lack of "systems" repair

2) "Banking Sleep" - Extending sleep "before" periods of sleep deprivation can improve performance during sleep-deprived states.

3) To motivate athletes/people - give them autonomy, make them feel part of the process

Coffee Talk

Exercise first (movement supports creativity) & black coffee (3 cups before noon) 

About Dr. John Sullivan PhD

Dr. John Sullivan is a Sport Scientist and Clinical Sport Psychologist with over twenty years of clinical and scholarly experience.  He currently holds appointments within the National Football League (NFL), the English Premier League (EPL), the NCAA (Providence College, University of Rhode Island, Brown University), and the elite military and law enforcement in the U.S.  He conducts central nervous system (CNS) measurement/assessment, performance optimization, and concussion assessment/rehabilitation and a frequent contributor writing on sport science and sports medicine. Dr. Sullivan's latest efforts have focused on a series of books which distills the latest performance psychology, cognitive science, and neuroscience, related to optimal brain performance and health entitled The Brain Always Wins.

Follow Dr. John Sullivan on twitter @BrainAlwaysWins.

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EPISODE 20 - The 7 Traits of Elite Captains from the World's Greatest Teams w/ Bestselling Author Sam Walker

In this episode, Dr. Bubbs interviews The Wall Street Journal's deputy editor and former sports columnist Sam Walker about his new book The Captain Class: The Hidden Force That Creates the World's Greatest Teams. Sam talks about how the world's greatest teams had one glaringly obvious similarity: the unique characteristics of their captains. He dives into the 7 common traits these men and women share, and how this propelled them to elite performance. Sam also busts a few myths around the impact of coaches and locker room speeches on performance at the highest level. The traits Sam describes have tremendous cross-over to leadership and team success in all realms: sports, health, business and life!

Captain Class "Lay Ups" 

1) Leaders are not necessarily born, they're made.

2) The best players on the greatest teams were seldom the captains.

Performance Hacks - The 7 Traits of Elite Captains

1) Extreme doggedness and focus in competition

2) Exhibit aggressive play that tests the limits of the rules

3) A willingness to do thankless jobs in the shadows

4) A low-key, practical and democratic communication style

5) Motivates others with passionate non-verbal displays

6) Strong convictions and courage to stand apart

7) Ironclad emotional control

Coffee Talk

Sam's quadruple Americano helps his cycle into work and dedicated book-writing time from 530am-900am...before he goes straight into his "real" job until 7pm!

About Sam Walker

Sam Walker is The Wall Street Journal's deputy editor for enterprise and investigative reporting projects. A former sports columnist, Walker founded the Journal's prizewinning daily sports pages in 2009 and oversaw the paper’s global coverage of sports news and major events across all print editions and digital platforms. He is the author of Fantasyland, a bestselling account of his attempt to win America's top fantasy-baseball expert competition (of which he is a two-time champion). Sam attended the University of Michigan and lives in New York with his wife and two children.

Follow Sam on Twitter @samwalkers and find out more at bysamwalker.com.

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EPISODE 19 - The Athlete's Gut & Rebooting Your Digestion w/ Dr. Tommy Wood MD

In this episode, Dr. Bubbs sits down with Cambridge and Oxford graduate Dr. Tommy Wood MD for a deep dive into the "athlete's gut" and common digestive complaints. He discusses the "keystone" bacteria that make up a healthy gut, common triggers that lead to dysbiosis, how intense training impacts the gut, as well as solutions on the testing, food and supplement front to restore optimal gut health. Dr. Tommy drops a lot of "knowledge bombs" in this episode...take notes!

Healthy Gut "Lay Ups" From This Episode (simple, easy, actionable takeaways)

1) Akkermansia and Bifidobacterium are "keystone" bacteria that make up a healthy gut.

2) "Good" gut bacteria produce healthy levels of butyrate (a short-chain saturated fat) in the colon. High levels of buytrate in the gut reflect a healthy gut microbiota. 

3) Dysbiosis and leaky gut triggers include antibiotics, NSAIDSs, excess stress, lack of sleep, Western diet.

Healthy Gut "Performance Hacks" In This Episode

1) Intense exercise is a major stressor to the gut, leading to acute hyper-permeability or leaky gut. Training "smart" and "efficient" is crucial to off-set trauma.

2) "Fat Bombs" can worsen leaky gut and endotoxin uptake into bloodstream. (Proceed with caution - context matters).

Coffee Talk

Dr. Tommy's "Keto Creamer" & Barefoot Morning Walk -  1-2 egg yolks, a bit of heavy cream & a tablespoon of his own NBT MCT oil, along with a barefoot walk!

About Dr. Tommy Wood MD

Dr. Tommy has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is the Chief Medical Officer of Nourish Balance Thrive, an online-based company using advanced biochemical testing to optimize performance in athletes. Close to 1,000 athletes have been through the NBT program, from weekend warriors to Olympians and world champions.

Tommy has coached and competed in multiple sports including rowing, (ultra)-endurance events, CrossFit, and powerlifting. He also holds positions as President-elect of Physicians for Ancestral Health, is a Director of the British Society of Lifestyle Medicine, and a member of the Lifestyle Medicine Global Alliance advisory board. Follow Tommy on Twitter @DrRagnar

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EPISODE 18 - Movement, Mobility & Training Equals Rehab w/ Dr. Charlie Weingroff

In this episode, Dr. Bubbs connects with world expert therapist and strength coach Dr. Charlie Weingroff PhD who discusses the "Joint By Joint" theory of optimal movement, if 10-minutes is enough to improve your general mobility and flexibility, the myths around core training, the pitfalls of Russian twists and how to truly train in flexion, as well as training athletes with different body types, and a whole lot more! Charlie's insights are always profound and right on the mark, and he provides some simple and actionable take-aways for desk workers and athletes to improve movement and build better health and performance.

Movement & Mobility "Lay Ups" From This Episode

1) Start your day with 5-10 minutes of movements at each joint (think 1950s calisthetics!). This helps move synovial fluids to support healthy, pain-free joints. 

2) At work - get up and/or reach toward the ceiling every 15-30 minutes.

3) You can accomplish A LOT with just a 10-Minute Workout - be efficient with your time! 

Movement & Mobility "Performance Hacks" In This Episode

1) "Drawing In" abs is a very inefficient way to "contract" core.

2) If training in flexion, stay IN FLEXION! (e.g. beware of the Russian Twists)

3) For athletes with disproportionate levers it's more difficult to "load" squat/deadlifts without higher joint wear. Olympic lifts are typically still very suitable, out of hang position. 

Coffee Talk

Charlie's early morning (3.30-4am) "energy" drink (only found in USA!).

About Dr. Charlie Weingroff

Dr. Charlie Weingroff is a Doctor of Physical Therapy, a Certified Athletic Trainer, and a Certified Strength and Conditioning Specialist.  He’s a member of the Nike Executive Performance Council and serves as the Physical Performance Lead and Head Strength & Conditioning Coach for the Canadian Men’s National Basketball Team.  

Charlie spent 12 seasons in professional basketball, highlighted by his time as the Head Strength & Conditioning Coach and Assistant Athletic Trainer for the Philadelphia 76ers in the NBA and he was also the Director of Physical Performance and Resiliency for the United States Marines Corps, Special Operations Command.  

Charlie is currently a Physical Therapist and Strength & Conditioning Coach at Drive 495 in Manhattan, NY and Fit For Life in Malboro, NJ. 

Follow Charlie on Twitter @CWagon75 and Instagram at CHweingroff, or visit his website http://charlieweingroff.com

You may also be interested in...

Longevity "Secret" of Modern Day Hunter-Gatherers

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EPISODE 17 - Dr. Bubbs "Rewind": Thoughts, Reflections & Q/A From Episodes 1-16 w/ Dr. Marc Bubbs

In this episode, Dr. Bubbs reflects on the first 16 episodes of the Dr. Bubbs Performance Podcast, revisiting the incredible insights and evidence-based research presented by his guests. He'll review the advice and opinions of expert doctors, PhDs, trainers and nutritionists and discuss the common ground, the conflicting viewpoints, share his thoughts and answer questions from listeners on a variety of topics. Don't miss this first instalment of REWIND!

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

  • Digestion
  • Metabolic Flexibility
  • Sleep
  • The Salt Debate
  • The "Hormone Hypothesis" of Hypertrophy
  • The "Calories In vs. Calories Out" Weight loss Debate
  • The Anabolic Recovery Window Post-training
  • Journaling
  • Caffeine & Sleep

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!

What Doctors are Saying About Dr. Bubbs' Book "The Paleo Project"...

"EVERYONE can BENEFIT from the Paleo Project—whether you are an elite athlete, trying to lose weight, or simply want to prevent chronic disease."

— Dr. Rachelle Viinberg ND, 2012 Olympic Silver Medalist

"Dr. Bubbs’ work is a thorough NAVIGATIONAL GUIDE to the elegant complexity of personal health. I will keep the book handy as a good reference text!"

— Deborah Gordon MD, Integrative Health Expert

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EPISODE 16 - The Real Truth About Cholesterol & Why We Fear Fat w/ Bestselling Author Nina Teicholz

In this episode, Dr. Bubbs talks with New York Times Bestselling Author Nina Teicholz about her ground-breaking book The Big Fat Surprise, which rocked the nutrition and medical community in 2014 by unmasking the truth about cholesterol and saturated fats. Since the 1950s, the standard medical advice has been to consume a low-fat diet to ward of heart disease, however Nina's thorough review of the research, raw data, and scientist interviews highlights how this accepted "truth" is built on weak evidence and lack of scientific process. This is an unmissable episode - take a listen to find out more about her shocking findings!

Myth-Busting "Lay-Ups" From This Episode

1)  Diet/Heart Hypothesis in 1950s proposed the idea that cholesterol causes heart attacks. This sets the tone for next 60 years of dietary recommendation, despite a lack of evidence.

2) Since the institution of low-fat diets as standard government recommendations since the 1960s obesity, diabetes and heart disease have sky-rocketed (yet the dietary recommendations remain largely unchanged).

3) Total cholesterol is not a reliable biomarker for CVD risk.

"Performance Hacks" In This Episode

1) Saturated fats increase “good” HDL cholesterol and “good” big, fluffy LDL cholesterol

2) There is no rigorous data showing adverse health outcomes in high total fat diets and saturated fat intake. 

Coffee Talk

Nina's Americano & Intermittent Fasting Morning

About Nina Teicholz

Nina Teicholz is a New York Times bestselling investigative science journalist who has played a pivotal role in challenging the conventional wisdom on dietary fat. Her groundbreaking work, The Big Fat Surprise, which The Economist named as the #1 science book of 2014, has led to a profound rethinking on whether we have been wrong to think that fat, including saturated fat, causes disease. In opeds, interviews, and articles, Teicholz continues to explore the political, institutional, and industry forces that prevent better thinking on issues related to nutrition and science; published in the New York Times, the New Yorker, the British Medical Journal, Gourmet, the Los Angeles Times and many other outlets. 

Other Show Notes

To sign the petition to support change to Canada's dietary guidelines go to http://www.changethefoodguide.ca

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EPISODE 15 - The Obesity-Diabetes Epidemic and The Impacts of Fasting w/ Dr. Jason Fung MD

In this episode, Dr. Bubbs interviews obesity and diabetes expert Dr. Jason Fung MD, exploring the high blood sugar and insulin epidemic that affects all Western countries today. Dr. Fung discusses the flaws in the "calories in vs calories out" model for weight loss, the importance of the liver in controlling healthy blood sugars, how chronically high insulin levels impact long-term weight gain and how constant snacking creates the ideal environment for weight gain and hyperinsulinemia. Dr. Jason also highlights some simple, easy and actionable take-aways for clients looking to lose weight, improve blood sugar levels and overall health. 

Obesity & Diabetes (Type-2) "Lay-Ups" From This Episode

1) Weight gain is a hallmark of type-2 diabetes and chronically high insulin levels.

2) Type-2 diabetes is a disease of too much insulin. It's NOT an incurable, progressive disease.

3) Conventional medical practice is to treat the symptoms of diabetes (high blood sugars) and not the root cause (the underlying high insulin).

Hyperinsulinemia "Performance Hacks" In This Episode

1) During "fasting" your body changes fuel source and preferentially burns body-fat for fuel.

2) Fasting dramatically increases growth hormone levels to preserve lean muscle during "non-eating" periods.

3) WeFa.st - Silicon-valley group achieving improved mental clarity and creativity at work through fasting. 

Coffee Talk

Dr. Fung's "Simple and Efficient" Black Coffee with intermittent fasting 

About Dr. Jason Fung

Dr. Jason Fung earned his medical degree at the University of Toronto, where he also completed his internal medicine residency before heading to the University of California, Los Angeles, for his fellowship in nephrology. He currently practices as a kidney specialist in Toronto. He is the chief of the department of medicine at Scarborough General Hospital. In addition to clinical medicine, he is also on the board of directors of Low Carb Diabetes Association and the scientific editor of the Journal of Insulin Resistance.

During the course of treating thousands of patients, it became clear to Dr. Fung that the epidemic of type 2 diabetes and obesity was getting worse. The prevailing dietary recommendations to reduce dietary fat and calories were clearly ineffective. Thus, He founded the Intensive Dietary Management Program to provide a unique treatment focus for type 2 diabetes and obesity: rather than focusing on medications, this clinic focuses on dietary changes that are simple yet effective.

In March 2016, Greystone Books published Dr. Fung’s first book, The Obesity Code, which explores the underlying hormonal imbalance that leads to obesity and recommends effective strategies that address the root causes of weight gain. His second book ‘The Complete Guide to Fasting’ was published in October 2016. This offers a practical guide to all matters related to fasting, including fasting regimens, what to expect, how to deal with problems, and simple remedies.

The Accord Study - http://www.nejm.org/doi/full/10.1056/NEJMoa0802743#t=article

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EPISODE 14 - HIIT Training, Efficient Exercise & Longevity w/ Dr. Martin Gibala

In this episode, Dr. Bubbs talks to world-renowned researcher Dr. Martin Gibala PhD about high-intensity interval training - commonly referred to as HIIT - and its incredible effects on the body's response to exercise, fitness levels, fat-burning, heart health, blood sugar and insulin response. Dr. Gibala discusses his favourite HIIT workout, protocols for beginners and how exercise can support anti-aging and longevity. Dr. Gibala also dispels common myths around high-intensity training and touches on the mental aspect of HIIT.

HIIT "Lay-Ups" From This Episode (simple, easy, actionable items)

1) HIIT training improves aerobic fitness as well as tradtional cardio in much less time.

2) Intensity of your exercise is MORE important than duration. 

3) Where to start? Interval walking - 1 minute "quicker" pace + 1 minute "casual" pace, repeat for 5-10 intervals.

HIIT "Performance Hacks" In This Episode

1) One-Minute Workout - 2 minutes warm-up + 20s. all out "full-intensity" effort + 2 min rest (repeat 3x) + cool down for 2-3 minutes.

2) Windgate Classic - 2 minute w/up + 30s. all out "full-intensity" effort + 4.5 min rest (repeat 5x) + cool down 2/3 minutes.

3) The Gibala Workout - 5 min. intense effort @ 250 Watts with 1 min rest (repeat 5x) = 30 minute workout

Coffee Talk

"The Prof's Basic Grind" - fresh ground, regular mug-size, filter-brewed with cream (never milk) and one sugar 

About Dr. Martin Gibala

Dr. Martin Gibala is a professor and chair of McMaster’s Department of Kinesiology. His research on the physiological and health benefits of high-intensity interval training has attracted immense scientific attention and worldwide media coverage. Dr. Gibala has authored over 100 peer-reviewed articles, the results of which have been featured by outlets including The New York Times, CNN and TIME. His first book, The One-Minute Workout”, which focuses on the science of time-efficient exercise, was recently published by Penguin Random House.Dr. Gibala has received three awards for teaching excellence at McMaster as well as the President’s Award for Excellence in Graduate Student Supervision.

Check out Dr. Gibala's book One-Minute Workout and follow him on Twitter @gibalam

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EPISODE 13 - The Hungry Brain: Outsmarting the Instincts that Make Us Overeat w/ Dr. Stephan Guyenet

In this episode, Dr. Bubbs sits down with expert neuroscientist and obesity researcher Dr. Stephan Guyenet PhD to talk about his new book The Hungry Brain: Outsmarting the Instincts that Make Us Overeat. Dr. Guyenet discusses the fundamental role of the brain in controlling "body-fatness" and how our brains are hard-wired to seek out calorically dense foods. He also explains how the neurotransmitter dopamine plays a fundamental role in our "food experience" and ultimately the evolutionary mismatch between how our brains are hard-wired to seek out calories and our modern environment of calorie-dense, nutrient-poor processed foods. Stephan does a brilliant job of making incredibly complex topics digestible and provides terrific anecdotes to highlight his findings in clinical research. 

Appetite Neuro-regulation "Lay-Ups" In This Episode (simple, easy, actionable takeaways) 

1) Your brain spikes dopamine in response to ALL the sensory cues that occur when you eat: the smell, appearance, the people you're with, the name of restaurant, etc. These cues turn into "motivational triggers" the next time you see a specific food or sit on your couch after a long day. Re-program your brain with new behaviours to reboot your brain (i.e. light stretching and herbal tea at night instead of ice cream on the couch).

2) Avoid the middle aisles at the grocery store (the "Supermarket Diet"!). Processed HUMAN food is the absolute best way to fatten up and develop obesity in rodents in clinical studies. (Hmmm... perhaps a lesson for humans as well).

3) The greater the variety of foods you eat; the greater the likelihood you'll eat more calories (especially if it's junk food!). Keep your diet simple to support greater weight loss (i.e. plain meats, vegetables, complex carbs, fruits, etc.)

"Performance Hacks" In This Episode

1) The brain controls body-fatness via the "lipostat". Just like the thermostat in your house, the lipostat raises or lowers the drive to maintain your body-fat levels based on your diet, activity, lifestyle, etc. A lean person will "defend" a lower body-fat set point (good news) while an overweight person will defend a higher set point (bad news). The take home message; take it slow with weight loss and develop habits so the brain has time to appropriately adjust lipostat.

2) Today, we're surrounded by the MOST concentrated possible forms of "reward factors" that are un-naturally stimulating to the human brain: crystaline white sugar, crystaline salt, glutamate (i.e MSG) isolated fats (refined seed oils), corn and potato starch. Limiting these foods (which are still included in "healthy" processed snacks and bars) is extremely important.

3) Your brain is hard-wired to seek out calorically-dense foods (to maintain bodyweight, and thus ability to produce offspring). Thus, it's not an inherent personal flaw that leads to people's cravings, but rather a "normal" human response. (What's "abnormal" is today's modern environment where calories are easily available, in overwhelming excess and incredibly inexpensive.)

Coffee Talk

Stephan’s caffeine "sweet spot" – a weak black tea to give him just a little morning “kick”. 

About Dr. Stephan Guyenet

Dr. Guyenet earned his Bachelor of Science in biochemistry at the University of Virginia, then pursued a PhD in neuroscience at the University of Washington where he continued doing research as a postdoctoral fellow.  He’s spent a total of 12 years in the neuroscience research world studying neurodegenerative disease and the neuroscience of eating behavior and obesity.  His publications in scientific journals have been cited over 1,400 times by his peers. Today, he continues his mission to advance science as a writer, speaker, and science consultant.  His new book, The Hungry Brain, was released in February, 2017.  

Stephan’s current consulting clients include the Open Philanthropy Project and Examine.com Research Digest and he’s the co-designer of a web-based fat loss program called the Ideal Weight Program. Stephan lives in the Seattle area, where he grows much of his own food and brew a mean hard cider.

Follow Dr. Guyenet on Twitter @whsource

 

 

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EPISODE 12 - The Low Testosterone Epidemic, Root Causes of "Low T" & Evidence-Based Solutions w/ Dr. Ben House

In this episode, Dr. Bubbs dives into the current low-testosterone epidemic with functional medicine and nutrition expert Dr. Ben House PhD.  Ben discusses the many root causes for why men can struggle with low testosterone. He also speaks about the limitations of using testosterone creams and gels, and provides dietary solutions for overweight men versus athletes to support healthy T levels. Ben addresses how to tailor your training to boost testosterone levels, and so much more. Also a world-class strength coach, Ben walks the walk, so listen closely and you'll likely uncover some of the roadblocks that are holding you back from feeling and performing your best.

"Low T" Lay Ups in This Episode (easy, simple, actionable takeaways)

1) Trim Your Belly-Fat. The classic "beer belly" is pro-inflammatory visceral fat, which worsens blood sugar/insulin function, as well as increases aromatization of testosterone to estrogen. 

2) Get More Sleep.  Lack of sleep dramatically reduces T levels. It's simple, it works and its free!

3) Correct Nutrient Deficiency. If your vitamin D and zinc levels are deficient, restoring them can provide a small boost to sagging testosterone levels.

Performance Hacks In This Episode

1) Heart Math is an app that scientifically monitors your emotional and physical health — helping to improve your stress response, a major testosterone drain. 

2) Mitochondrial health is crucial for optimal testosterone. Ben highlights three root causes of mitochondrial dysfunction - poor diet, infections, and environmental toxins - and he likes to use fasting (or intermittent fasting) to reboot mitochondrial health in overweight men.

3) "Hormone Hypothesis" - Is testosterone really a key post-exercise trigger for muscle growth? Experts like Dr. House believe it's not the case. For more details, check out this current research article and Dr. House's recent post for more info.

Coffee Talk

Dr. House's "Ritualistic Roast" is a French Press with 2/3 decaf + 1/3 caf every morning. 

About Dr. Ben House

Dr. House has a Ph.D. in Nutritional Sciences from the University of Texas at Austin, which is one of the top ranked graduate universities in the United States. Dr. House is also a Nutritionist (CN), Functional Diagnostic Nutritionist (FDN), and Certified Functional Medicine Practitioner (CFMP). House was accepted to medical school without an undergraduate degree, but rescinded because during this time his father was fighting for his life with debilitating diverticulitis. The conventional medical model prescribed him pain killers, antibiotics, saltine crackers, and white bread. This pushed House to question the sick care model and look for the underlying lifestyle and dietary factors that could be the reason why his father was in so much pain. Lo and behold his father had Celiac disease and within a week of removing all grains and diary from his diet he was symptom free. This was Dr. House’s first taste of Functional Medicine and he knew at that moment that this would be his life’s passion. Since then he has studied under some of the best in the world and continues to regularly attend and present at conferences and seminars around the world.

As a strength coach, House has worked at both the high school and collegiate levels, including time under Coach Wright at University of Texas - Basketball. Besides practicing Functional Med, coaching, and writing articles for Functional Medicine Costa Rica, House has numerous publications in peer-reviewed, high-impact scientific journals. House blends his knowledge of research and Functional Medicine with years of experience working directly with a variety of different clients.

http://functionalmedicinecostarica.com

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EPISODE 11 - Personalized Nutrition, 7-Day Carb Test, Longevity & Why Your Brain Is "Wired To Eat" w/ Robb Wolf

Dr. Bubbs sits down with the man, the myth, the legend...Robb Wolf! Robb launched the Paleo Diet into the stratosphere in 2010 with his NY Times best-seller The Paleo Solution and is a driving force in the ancestral health and nutrition space. In this episode, Robb talks about his evolution since his first book, the importance of "personalized nutrition" and how he's changed his diet over the years. He delves into the effect of the microbiome on blood sugar response, the pros and cons of keto diets and fasting, as well as the importance of community in health, and provides tips on training longevity and much, much more! As usual, Robb's insights are profound, succinct and highly actionable!  

"Wired To Eat" Fundamental "Lay Ups" From This Episode (simple, easy, actionable items)

1) The conventional "Eat Less, Move More" guidelines to lose weight are fundamentally flawed and in direct opposition to our brain's basic instinct. We're wired to seek out high calorie foods with minimal effort. (see Optimum Foraging Strategy).

2) Constant Novelty = Increased Consumption.  Constant novelty from food (or iPhone apps!) are highly addictive and light up dopamine levels in the brain, the body's "reward" signal, ultimately programming cues to seek out this food/behaviour in the future. 

3) Your Environment = Success. Clear out all processed and snack foods from your pantry at home, and office work space, to set yourself up for success (and ditch the constant snacking).

Robb's "Performance Hacks" In This Episode 

1) Robb's "7-Day Carb Test" - use a glucometer to assess your blood sugar response to a variety of carbs to see how you react to specific foods.

2)   Use Fasting & Ketosis as a "Super-tool" -  activate sirtuins (SIRT-1), cell stress mechanisms that “clean-up” abnormal cells headed toward senescence (i.e. problem cells set to trigger inflammation). Caution – heavy glycolytic sports can suffer performance decrements; only use for certain groups.

3) Pure Binaural Beats app – take belly breaths in sync with app to activate vagus nerve activity, parasymnpathetic nervous system and promote recovery. 

4) For training longevity - focus on mobility & flexibility, monitor your training volume & intensity, perform a full-body workout twice a week, along with constant low-intensity movement (e.g. hiking). Practice mindfulness as you age; if you feel good, train hard. If you feel tired, keep it light!

Coffee Talk

Robb's "Feeling Frisky" Double Espresso - in the morning upon rising, sometimes a 2nd around 10am. To be avoided on high-stress or short-slept days. 

About Robb Wolf

Robb Wolf is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet. Robb is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. Robb has functioned as a review editor for the Journal of Nutrition and Metabolism and the Journal of Evolutionary Health.

Robb is a former California State Powerlifting Champion (565 lb. Squat, 345 lb. Bench, 565 lb. Dead Lift) and undefeated amateur kickboxer. He’s provided seminars in nutrition and strength & conditioning to various governmental and military entities including NASA, The United States Navy SEALS, Naval Special Warfare, the United States Marine Corps and the Canadian Light Infantry. Robb also co-founded the first and fourth CrossFit affiliate gyms in the world.

www.robbwolf.com 

Other Show Notes:

Find the research paper Robb cites, 'Omnivores Dilemma' here: https://www.ncbi.nlm.nih.gov/pubmed/24564590

For "10% off bone broth at Broyaliving.com use coupon code: 'DrBubbs'.

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EPISODE 10 - Paleo Nutrition, the Salt Debate, Calcium Balance & Longevity w/ Dr. Loren Cordain

In this episode, Dr. Bubbs has the honour of interviewing one of the world's most renowned scientists, NY Times best-selling author, and the founder of the Paleo Diet movement Dr. Loren Cordain PhD. He discusses how he first got introduced to Paleo nutrition by Dr. Boyd Eaton, what hunter-gatherer ancestors "didn't eat", weighs in on the salt debate, calcium balance and keys to longevity. Don't miss these phenomenal insights from one of the all-time leaders in nutritional science.

Paleo Nutrition "Lay-Ups" in This Episode (simple, easy, actionable items) 

1) "Eat Real Food" - Eat grass-fed and wild game meats, pastured chicken and eggs, wild fish and seafood along with plentiful veggies and modest amounts of fruit and starchy tuberous carbs like yams, yucca, carrots, etc.

2) Eliminate All Dairy & Gluten

3) Avoid Processed Paleo Foods & "Fat Bomb" Desserts

Paleo "Performance Hacks" From This Episode

1) Adjust your "macros" according to your lifestyle and activity level. More activity, more carbohydrates; less activity; fewer carbohydrates.

2) Salt - If you eat natural un-adulterated foods it's difficult to obtain more than 2,000mg of sodium in your diet. For longevity purposes, this is highly beneficial. (Dr. Bubbs note - stay tuned for more discussion on this topic around athletes and keto diet followers).

3) Bacon - Yes, it tastes great...but it's not Paleo. Eat in moderation (85/15 Rule)

Coffee Talk

Dr. Cordain considers moderate coffee to be OK as part of the 85/15 rule, he himself has the Original Paleo Breakfast Beverage... water! 

About Dr. Loren Cordain

Dr. Loren Cordain PhD is the world’s foremost authority on the evolutionary basis of diet and disease. Featured on Dateline NBC, the front page of the Wall Street Journal, and The New York Times, Dr.  Cordain is widely acknowledged as one of the world’s leading experts on the natural human diet of our Stone Age ancestors. He is the author of more than 100 peer-reviewed scientific articles and abstracts, and his research into the health benefits of Stone Age Diets for contemporary people has appeared in the world’s top scientific journals including the American Journal of Clinical Nutrition, the British Journal of Nutrition, and the European Journal of Clinical Nutrition, among others

Dr. Cordain’s enormously popular book, The Paleo Diet, has been widely acclaimed in both the scientific and lay communities and his follow-up book, The Paleo Diet for Athletes, discusses how the Paleo Diet can be modified for athletes to improve health and performance.

Dr. Cordain is a professor in the health and science department at Colorado State University. He is a member of the American Institute of Nutrition and the American Society of Clinical Nutrition and is the recipient of the Scholarly Excellence award at Colorado State University for his contributions into understanding of optimal human nutrition.

Find out more at www.thepaleodiet.com or connect on Twitter @thepaleodiet

Other show notes:

Find recent study on dietary fat guidelines by Zoe Harcombe here: http://openheart.bmj.com/content/2/1/e000196

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