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 36 - Sleep, Behaviour & Your “Body Clock”: Achieving Your Performance Potential w/ Dan Pardi MS

In this episode, Dr. Bubbs sits down with sleep and behaviour expert Dan Pardi MS and CEO of HumanOS.me to talk about the latest insights on sleep and circadian biology, the internal cellular “clocks” in your body which control sleep, recovery and overall performance. Dan dives into the latest research on sleep duration and common roadblocks to high-quality sleep, he discusses how “food timing” dramatically impacts your circadian rhythms and weight gain, highlights how melatonin is a “timing” hormone (and not a sleep hormone) and shares his favourite tips for overcoming jet lag and circadian disruption. Dan shares a ton of simple, actionable tips to upgrade your mental and physical performance.

Lay-Ups – Sleep & Circadian Biology

1)   National Sleep foundation suggests you get 7-9 hours of sleep per night

2)   Exposure to morning light, activity and caffeine are all effective at setting your daily circadian rhythm or “body clock”

3)   Lack of sleep increases cravings, particularly for higher carb (and fat) foods

Performance Hacks – Sleep & Circadian Biology

1)    Employ the “colour shift” at night on your computer (not just night shift) to minimize negative impact on sleep quality

2)   Melatonin - 0.3-0.5mg dose when sun goes down when trying to reset circadian rhythm and support deep sleep

3)    Lumos Tech eye mask – helps to accelerate how quickly you can shift circadian rhythm when travelling across time zones

About Dan Pardi

Dan's life's work centers on how to help people live healthfully. He is the CEO of humanOS.me which leverages a novel behavior model to promote health fluency, skill development, and lifestyle insights to help people master their health practice. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands where he investigates how lifestyle factors, like sleep, influence decision making, cognitive performance, and metabolism. Dan also works with Naval Special Warfare to help the most elite fighters in the world maintain alertness and capable mental performance under challenging circumstances. He currently serves as Board Member for StandUpKids.org, as a Council Director for the True Health Initiative, and Advisor to several health-oriented companies (Ample Meals, Fitstar, Splendid Spoon, Validic), an Editor for the Journal of Evolution and Health, and formerly, as Board Chairman for the Investigator Initiated Sponsored Research Association.

Find out more on twitter @humanOS_me and Facebook

Check out HumanOS Radio on Soundcloud and YouTube.

 

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EPISODE 21 - "The Brain Always Wins" - Your Brain, Performance & Roadblocks to Success w/ Dr. John Sullivan

In this episode, Dr. Bubbs sits down with expert Sport Scientist and Clinical Sport Psychologist Dr. John Sullivan PhD to talk about how the brain deeply impacts performance. Dr. Sullivan discusses how nutrition builds optimal brain health, the critical role of sleep in performance, how emotions "run the show" in performance, the "gut-brain" connection and so much more in this fantastic episode! John discusses many complex topics but also provides some simple and actionable take-aways for you to upgrade your game.

Brain & Performance "Lay Ups" 

1) Your nutrition builds your brain (and your gut microbiota, which supports optimal brain function)

2) Humans are dynamic, not linear 'beings'. Therefore linear athletic periodization is limited. 

3) Smart phones are "designed for addiction", People check their "smart phone" every 15 minutes!

Brain "Performance Hacks"

1) Sleep is your  #1 performance enhancer. Brain detoxifies during sleep (followed by other systems). Lack of sleep = lack of "systems" repair

2) "Banking Sleep" - Extending sleep "before" periods of sleep deprivation can improve performance during sleep-deprived states.

3) To motivate athletes/people - give them autonomy, make them feel part of the process

Coffee Talk

Exercise first (movement supports creativity) & black coffee (3 cups before noon) 

About Dr. John Sullivan PhD

Dr. John Sullivan is a Sport Scientist and Clinical Sport Psychologist with over twenty years of clinical and scholarly experience.  He currently holds appointments within the National Football League (NFL), the English Premier League (EPL), the NCAA (Providence College, University of Rhode Island, Brown University), and the elite military and law enforcement in the U.S.  He conducts central nervous system (CNS) measurement/assessment, performance optimization, and concussion assessment/rehabilitation and a frequent contributor writing on sport science and sports medicine. Dr. Sullivan's latest efforts have focused on a series of books which distills the latest performance psychology, cognitive science, and neuroscience, related to optimal brain performance and health entitled The Brain Always Wins.

Follow Dr. John Sullivan on twitter @BrainAlwaysWins.

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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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EPISODE 4 - Sleep Performance: How Things Go Wrong, Impacts on Performance and Habits of Highly Successful People w/ Dr. Amy Bender

In this episode, Dr. Bubbs takes a deep-dive into all aspects of sleep with expert Dr. Amy Bender PhD. Amy discusses the benefits of "light box" therapy in the morning, tips to offset the blue light from devices in the evening, "cognitive reshuffling" and "4-7-8" breathing to increase parasympathetic tone and help you unwind and fall asleep, as well as the controversial "nap-uccino" that seems to be gaining in popularity. Dr. Amy drops a lot of knowledge bombs in this episode... Enjoy!

"Lay Ups" in This Episode (easy, simple, actionable takeaways)

1) Get exposure to morning light (outdoors) for 10-15 minutes during winter months.

2) Avoid blue light 1-2 hours before bedtime from phones, iPads, computers (and turn the lights down in your house).

3) If drinking alcohol, do so earlier in the evening rather than right before bed to minimize impact on sleep.

Sleep "Performance Hacks" from This Episode

1) Introduce light box therapy to trigger circadian rhythms in the morning during winter.

2) Use "4-7-8" breathing technique to trigger parasympathetic relaxation response (i.e. inhale 4 seconds, hold for 7 seconds, exhale for 8 seconds).

3) Limit naps to 20-minutes on game days.

Coffee Talk

Amy's "Morning Cinnamon Drip" - Drip coffee with almond milk, cinnamon and honey.

About Dr. Amy Bender

Dr. Bender is a Mitacs Postdoctoral Research Fellow at the University of Calgary Faculty of Kinesiology and works jointly at the Centre for Sleep & Human Performance as a Sleep Scientist. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University in Spokane, WA specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance in Canadian National Team athletes. She has developed sleep intervention protocols for numerous Canadian National Teams, and is working towards validating the Athlete Sleep Screening Questionnaire in over 200 Canadian National Team athletes. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, a mountaineer, and completed an Ironman in 2009.

https://twitter.com/sleep4sport

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