EPISODE 49 - Weight Loss For Women, Female Athletes & Body Composition w/ Dr. Susan Kleiner

In episode 49, Dr. Bubbs sits down with renowned nutrition expert Dr. Susan Kleiner to talk weight loss in women and female athletes. Dr. Kleiner dives into the best ways to assess and measure progress - fitting into an old pair of jeans versus a DEXA scan – depending on your goals, the dangers of prolonged or extreme caloric restriction on female hormones, the impact of hormone balance on energy expenditure in women, the key role of carbohydrates during exercise, gut bacteria and weight gain, HIIT training for women and so much more. Great tips and actionable advice from Dr. Kleiner.

Lay-Ups In This Episode

1)             A good place to start is…."how do your pants fit?!"

2)             Put your carbs to work for you – time them for meals before and after training

3)            For athletic women, your body will fuel high-intensity training but at the expense of other body systems and health.

Performance Tips From This Episode

1)            Women who maintain menses throughout training OUTPERFORM those who have lost their menstrual cycle.

2)            In sport, research supports that certain body-fat ranges are important for performance in women (and men).

3)            Protein requirements for athletic women, 20g 5-6x per day during heavy training or competition.

About Dr. Susan Kleiner

Co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. Dr. Susan Kleiner is the owner of High Performance Nutrition, Director of Science and Communication of Vitargo Global Sciences, faculty at University of Northern Iowa and currently serves as the High Performance Nutrition Consultant to Seattle Storm (WNBA) and the Seattle Reign FC (WNSL). She also consults with many other professional teams including Seattle Seahawks and Mariners, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and many more elite athletes.  Dr. Kleiner has authored eight books, including the bestseller POWER EATING®, The Good Mood Diet, and The POWERFOOD Nutrition Plan. She is one of the foremost nutrition authorities in the world.

Follow Dr. Susan Kleiner on Facebook here

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 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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