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 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 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 6 - Coffee: Caffeine, Your Genes & Performance Effects w/ Nanci Guest

In this episode, Dr. Bubbs is joined by expert Nanci Guest PhD (cand) to talk all things coffee and caffeine, such as: new findings on "fast" vs. "slow" caffeine metabolizers, impacts on performance (and which group has negative effects!), whether to choose supplements or coffee for elite performers and how your genes influence all of these parameters. As usual, check out my "Lay-Ups' and "Performance Hacks" below.

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

1) Drink no more than 2 cups of coffee per day, before noon, to reduce your risk of CVD.

2) 50% of people are slow "caffeine metabolizers", meaning caffeine levels in the body take 8-10 hours to drop by half. Slow metabolizers may not feel "stimulated" but the caffeine is still blocking the "calming" effect in their body.

3) For the general public, coffee before training is all you need (save your money on "pre-workout" caffeine supplements).

Caffeine "Performance Hacks" from This Episode

1) The most effective dose of caffeine is 3-4mg/kg bodyweight (there's no additional benefit once dose is greater than 5mg/kg).

2) 10% of population are "ultra-slow" metabolizers and will have WORSE performance when they consume caffeine before training.

3) The more elite the athlete, anhydrous (i.e. supplemental) caffeine is ideal because the caffeine concentration in coffee is highly variable.

Coffee Talk: What does Nanci herself drink?

Nanci's "Meticulous Misto" -  for a protein and caffeine boost Nanci has her misto with 3/4 lactose-free milk and 1/4 soy milk, with added cinnamon but no foam!

About Nanci Guest

Nanci Guest is a sport dietitian, personal trainer and NSCA strength and conditioning specialist, and she has been working in private practice in this field for two decades. She recently completed a randomized control trial studying the effects of gene-nutrient interactions (nutrigenomics) on athletic performance at the University of Toronto. Ms Guest is a global consultant to professional and amateur athletes and teams, in addition to having the role of head dietitian at both the Vancouver 2010 Olympics and the Toronto 2015 Pan Am Games, and consultant to international athletes in preparation for the Sochi 2014 and Rio 2016 Olympics. She has been using genetic testing with her clients for the past 4 years, and she has been part of the development of a new genetic test for athletes that is being launched this winter. 

www.powerplayweb.com

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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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