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 45 - Epigenetics, MTHFR Gene & Potential Dangers of Folic Acid w/ Dr. Ben Lynch

In this episode, Dr. Bubbs interviews epigenetics expert Dr. Ben Lynch, who dives into the emerging field of epigenetics, outlining how the environment impacts how your genes are expressed. Dr. Ben discusses the MTHFR gene, responsible for producing the rate-limiting enzyme in the folate pathway, and the implications on your health and performance. He shares insights on methylation and its role in optimal heath, as well as highlighting the dangers of excess folic acid, efficacy of different types of supplemental folate, and most importantly how to make sense of genetic tests.

Lay-Ups From This Episode

  1. Leafy greens are an ideal source of dietary folate
  2. Supplemental folic acid is not naturally occurring in food and first synthesized in the 1940s.
  3. Genetic tests must be interpreted with caution. Always remember… “Genes load the gun, environment pulls the trigger.”

Performance Tips In This Episode

  1. Supplemental folinic acid is highly beneficial for supporting improved energy levels.

  2. Dairy antibodies, methotrexate, low methionine (amongst other thigns) block intermediaries in the folate pathway.  
  3. Optimize.me – “Plus One” helps to support creativity in the morning and productivity in the morning. 

Coffee Talk

Ben wakes when fully rested + water and electrolyte

About Dr. Ben Lynch

Dr. Ben Lynch received his degree in Cell and Molecular Biology, from the University of Washington and his doctorate in Naturopathic Medicine (ND) from Bastyr University. His passion for identifying the cause of disease directed him towards nutrigenomics and methylation dysfunction. Currently, he researches, writes and presents worldwide on the topic of MTHFR, methylation defects and genetic control and is the author of the new book Dirty Genes. Dr. Lynch is also founded and directs www.seekinghealth.org, an educational institute providing specialized training for both health professionals and consumers.  Follow Dr. Ben Lynch on Twitter

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EPISODE 44 - Physical Development, Managing Athlete Recovery & Building Buy-In w/ Josh Bonhotal

In episode 44, Dr. Bubbs sits down with Josh Bonhotal, Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017. In this episode, Josh talks about how he got started in Strength & Conditioning, lessons learned from working with Al Vermeil and the Chicago Bulls, how he prepares his guys in the off-season, the importance of solid nutrition & sleep fundamentals with young athletes, things to consider in-season to keep the team fresh and of course, perhaps the most important area, how to build buy-in and build relationships with players to really propel their success. Great, practical tips and insights here from Josh.

Lay-Ups In This Episode

  1. Off-season – train general capacities, build maximal strength and speed development. (rather than a focus on conditioning)
  2. In-season – Build the “repeatability” of those qualities
  3. What is an athlete’s “trainability” – how do they control movement and how is their posture. 

Performance Hacks From This Episode

  1. Match up qualities in the weight room with qualities trained on the track or playing field.
  2. Player interactions, outside of the use of technology, are key in forming player bonds.
  3. Prioritize how athlete moves, rather than how much they move, to be able to drive maximal long-term gains.

 

 

 

Coffee Talk

Josh’s early morning reading + coffee primer

About Josh Bonhotal

One of the most highly regarded strength coaches in America, Josh is in his seventh season as Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017.

Josh played a critical role in the development of 2017 All-American Caleb Swanigan, helping him cut weight while developing improved quickness and explosiveness. Swanigan lost over 20 pounds from his arrival date to his selection in last year’s NBA Draft.  Prior to his arrival at Purdue, Bonhotal spent nearly three years with the Chicago Bulls as an assistant strength and conditioning coach. Bonhotal's philosophy centers on increasing general strength and stability, while also removing limitations, deficiencies and imbalances to support the development of strength, power and speed. 

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.