S2 EPISODE 3 - Vitamin D, Immunity & Supplementation in Athletes w/ Brian St. Pierre

In Season 2 Episode 3, Dr. Bubbs sits down with Brian St. Pierre MS, Director of Performance Nutrition at Precision Nutrition, a world leader in nutrition education and coaching. Brian talks functions of vitamin D in the body, its key role in immunity, how much vitamin D you can get from the sun, if you should supplement with vitamin D, lab values for supporting health and athletic performance, vitamin D rich foods and much more. Fantastic insights from Brian, who also shares his experiences working with elite athletes and trainers around the world.

Lay-Ups in This Episode

  1. Vitamin D is actually more of a pro-hormone (not a vitamin).
  2. The sun is far and away the best source of vitamin D, however some foods like deep-water fatty fish, egg yolks and mushrooms contain modest amounts.
  3. If athletes are insufficient or deficient in vitamin D, they’ll likely see performance gains by achieving sufficiency.

Performance Insights From This Episode

  1. Individuals with darker skin tone may have a lower normal range for vitamin D status.
  2. Sufficient vitamin A status is crucial for optimizing vitamin D usage and avoiding toxicity.
  3. Supplementation of vitamin D in the winter months, in modest doses, is likely warranted in most people living in northern latitudes.

The “Big Rocks” – Bryan’s Tip

Master the fundamentals.

About Brian St. Pierre MS

Director of Performance Nutrition at Precision Nutrition, working with a host of professional sports teams including the San Antonio Spurs, Cleveland Browns, and more. Brian also works closely with Dr. John Berardi as a nutrition educator at Precision Nutrition, writing articles, presenting at seminars, and educating other fitness professionals as part of PN’s Certification courses. He’s a regular contributor to the Precision Nutrition blog and has been featured in Men’s Health, Men’s Fitness, Q Magazine, STACK, Testosterone Magazine, and more.

S2 EPISODE 2 - Evolution of Sport Science, Big Data & Changing The Game w/ Dr. Fergus Connolly

In Season 2 Episode 2, Dr. Bubbs interviews expert sport scientist and Director of Performance at the University of Michigan Dr. Fergus Connolly PhD. Fergus talks all things sports science; why we should start from the game itself and work backwards in sport science, a holistic, rather than reductionist view in performance sport, the value of upskilling staff versus adding more specialists, the importance of a “Human First” approach to athletes, how data is either useful, useless or interesting, and so much more. Terrific insights from one of the best in the business.

Lay-Ups In This Episode

1)             Start from the game itself and work backwards.

2)             All data has a life cycle.

3)             Never stop learning

Performance Insights From This Episode

1.    Coaches - What is the emotion of the day in your training program?

2.    There is tremendous value in having independent sports science experts to design assist in designing your sports science program (rather than solely relying on industry support).

3.    As Charlie Francis used to say  “learn from your athletes” (It’s not a one-way street).

The “Big Rocks” - Fergus' Tip

Find mentors to gain experience and learn as much as you can from your athletes (not just you teaching them).

About Dr. Fergus Connolly

Perhaps the only person in the world who has worked at the highest levels of Premier League soccer, international rugby, the NBA, NFL, and NCAA - where he’s currently the Performance Director for Michigan Football. Fergus is also the author of the fantastic and unique book, Game Changer, which cuts through the hype and myths to show you what really works, sharing details of how the most elite teams from around the world apply the latest knowledge, research, sports science, and technology to achieve excellence. Follow Fergus on Twitter

S2 EPISODE 1 - Fat Loss Nutrition, Overcoming Roadblocks & Achieving Compliance w/ Danny Lennon

In Season 2 Episode 1, Dr. Bubbs chats with Danny Lennon MS, founder of Sigma Nutrition, about all things weight loss: foundational principles of weight loss, food quality, the impact of fiber and protein on palatability, is low-carb superior to a low-fat diet, behavior change secrets, and strategies for promoting successful, long-term weight loss. Great insights and practical tips from Danny!

Lay-Ups From This Episode

1)             The overarching theme for all successful diets is caloric restriction

2)             Increases in protein promote superior satiety and thermic effect of food compared to carbohydrates and fats.

3)             Compliance is an overwhelming predictor of weight loss success.

Performance Tips In This Episode

1)            Fuel for the work required.

2)            Elite athletes – equal distribution of protein across the day

3)            Lack of sleep leads to direct effects on appetite and desire for hyper-palatable foods.

The “Big Rocks” - Danny’s Tip

Take stock in “why” you want to make a change; what is the underlying reason behind that reason. Take the time to peel back the layers to find out.

About Danny Lennon

Founder of Sigma Nutrition and the popular podcast Sigma Nutrition Radio. He has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched vitamin D, directly under the world-renowned researcher Professor Kevin Cashman.  Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted w several teams in a number of sports ad has an online coaching service helping a wide array of clients with nutrition related issues. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan.