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 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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