EPISODE 50 - Sleep Monitoring, Wearable Tech & Lifestyle Changes w/ Petteri Lahtela

In episode 50, Dr. Bubbs chats with CEO of Oura Health Petteri Lahtela to discuss their ground-breaking new technology in sleep monitoring, the Oura sleep ring. Petteri discusses his entrepreneurial background, how the Oura can measure heart rate, body temperature, sleep stages and heart variability and how this data can inform your decision-making on the diet, exercise, recovery, lifestyle front.

Lay-Ups In This Episode

1)             Sleep – You should aim for 7-9 hours per night

2)             Blue-light at night significantly impairs restorative REM sleep

3)             Wearable tech may help you make more informed decisions with respect to lifestyle changes.

 Performance Tips From This Episode

1)            Oura ring can provide longitudinal and validated data on sleep quality to inform decision-making on the diet, exercise, recovery, lifestyle front.

2)            In women, body temperature can a measure used to track hormonal cycle, in conjuction with other biomarkers.

3)            HRV data can help provide rolling averages to assess autonomic and parasympathetic activity/recovery in clients.

SPECIAL OFFER:  Enter Promo Code 'DRBUBBS' at checkout for $100 off your purchase of an Oura Ring.

Coffee Talk

Petteri’s occasional coffee and intermittent fasting

About Petteria Lahetela

Petteria Lahetela is the CEO and co-founder of OURA Health Ltd, developers of the Oura Ring, the worlds most advanced wearable for getting more restorative sleep, empowering you to see how your lifestyle impacts your body and mind.

EPISODE 48 - Concussions, Brain Health and Ketogenic Diets w/ Dr. Paul Hrkal ND

In episode 48, Dr. Bubbs dives into the topic concussions with expert Dr. Paul Hrkal ND, who discusses the pathophysiological root causes, if clinical recovery and cessation of symptoms means you’re ready to play, biomarkers for diagnosis, specific dietary interventions, as well as supplements to support brain health and concussion recovery and more. Lots of great insights and actionable tips here from Dr. Hrkal!

Lay-Ups In This Episode

  1. A mild traumatic brain injury is classified as a concussion.
  2. The root cause of concussions can be due to soft tissue injury, metabolic or blood flow restriction, persistent inflammation, bio-psychosocial factors, etc.
  3. A ketogenic diet may be beneficial for recovery from concussion.

Performance Tips From This Episode

  1. Supplements to consider for concussion support include fish oils, curcumin and creatine (and possibly exogenous ketones).
  2. Caloric restriction can help calm low-grade inflammation and microglial hyper-activation.
  3. Clinical recovery (no symptoms) does NOT mean full physiologic recovery. 

About Dr. Paul Hrkal ND

A board-certified Naturopathic Doctor with a passion to apply innovative and evidence-based nutritional, biological and supplemental interventions to address underlying metabolic, endocrine and immunological dysfunctions, Dr. Paul Hrkal is a strong advocate of integrative medical education and lectures extensively on the topic of integrative and natural approaches to concussions and brain injuries. He is a member of the scientific advisory board of Complete Concussion Management, and an international leader in research based concussion management education and certification. He currently is the medical director for Advanced Orthomolecular Research, and maintains a clinical practice in Toronto. Find out more at www.integrativeconcussions.com

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 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 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 3 - Cognitive Performance: Find Your Flow, Kickstart Creativity & Improve Resiliency w/ Dr. Meghan Walker

In this episode, Dr. Bubbs sits down with Naturopath and entrepreneur Dr. Meghan Walker to discuss optimizing cognitive performance, maximizing creativity and work flow, and increasing resiliency. Dr. Meghan has some great brain hacks and entrepreneurial tips and tools to upgrade your mental and professional performance. 

Cognitive "Lay-Ups" from this Episode (easy, simple, actionable takeaways)

1) Use the morning for your most creative work

2) Carve out specific time blocks for specific tasks to improve productivity. (Parkinson's Law - Work expands to fit the time-frame you give.)

3) Entrepeneur 101 - Understand Your "Why" 

"Performance Hacks" in this Episode

1) 5-Minute Morning Journal - just write whatever comes into your mind

2) Morning Meditation - Try the Muse App

Coffee Talk

Dr. Meghan's "Highjack Power Coffee" - French Press Black Coffee, with grass-fed butter, collagen, and lions mane mushroom

About Dr. Meghan Walker

Dr. Meghan Walker is a naturopathic doctor, serial entrepreneur and mother. She graduated from the Canadian College of Naturopathic Medicine and completed a science degree, with a focus in reproductive physiology from the University of Waterloo. As an entrepreneur, Meghan started and sold her first business while in university and went on to found a national youth engagement organization called Millennium Kids. Millennium Kids taught responsible social activism in schools across Canada, Australia and South Africa. 

Meghan is a Co-founder and past CEO of the digital health media start-up, Bright Almond, and she has most recently launched ‘The First 18’, an online incubator for new clinician entrepreneurs. Meghan has served on the Executive Boards of both the Canadian and Ontario Association of Naturopathic Doctors. Meghan maintains a boutique practice in downtown Toronto, catering to entrepreneurs and inspired individuals looking to maximize their body and brain. When not satisfying her entrepreneurial itch, she is hanging out with her three little girls and super supportive husband. 


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EPISODE 1 - Hacking Your Microbiome: Impacts On Mental Performance & Weight Loss w/ Mike Mutzel

In this first episode, Dr. Bubbs explains why he started the Dr. Bubbs Performance Podcast and takes a deep-dive into gut health and the microbiome with expert Mike Mutzel, author of Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. You'll learn how the food you eat, your exercise routine and lifestyle deeply impact your microbiome, and subsequently, play a powerful role in blood sugar control, inflammation and performance. 

Microbiome "Lay-Ups" from this Episode (easy, simple, actionable takeaways)

1) Eat a diverse diet, all colours of the rainbow, to support a healthy microbiome

2) Whey or pea protein supports healthy gut hormone balance 

3) Interval training (i.e. HIIT) improves gut hormone balance

"Performance Hacks" found in this Episode

1) Add zinc carnosine supplement when taking NSAIDs to offset negative effects of NSAIDs

2) Meal timing can help set circadian rhythm

3) HRV may serve as a proxy for inflammatory status

Coffee Talk

Mike Mutzel's "Morning Pour-Over" - Pour-over coffee, black, with added MCTs if facing a cognitive heavy task or heavy training

About Mike Mutzel

Mike Mutzel is author of Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat and founder of High-Intensity Health podcast. He has a degree in Biology from Western Washington University and Masters in Clinical Nutrition from the University of Bridgeport. Mike is a graduate of the Institute for Functional Medicine's (IFM) 'Applying Functional Medicine in Clinical Practice' (AFMCP) and is an independent consultant for one of the world's leading professional nutrition companies, regularly conducting workshops, teaching leading-edge science to progressive clinicians across the country.


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