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 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 47 - Winning Olympic Gold, Human Potential & Redefining Realistic w/ Heather Moyse

In episode 47, Dr. Bubbs sits down with one of the greatest female athletes in Canadian history, 2x Olympic gold medalist and World Rugby Hall of Famer Heather Moyse. In this episode Heather discusses achieving your true potential by owning your story, overcoming obstacles, shaking off disbelievers, and shifting your perspective so you can believe, plan and pursue your dreams. Heather says “it’s not about the guarantees, it’s about the possibilities!” and shares actionable tips in this episode to help you achieve your potential.

Lay-Ups From This Episode

1)             Heather’s motto: "Believe. Plan. Pursue"

2)             When pursuing any dream or goal, Heather says “it’s not about the guarantees. It’s about the possibilities!”

3)             Own your story… you’re capable of much more than you give yourself credit for.

Performance Tips in This Episode

1)            Excuses reveal priorities.

2)            Potential is genetic, but speed and power are skills that must be developed from that potential—and that takes work.

3)            “Come from away” – see things from different perspective to find the ideal solution.

Coffee Talk

Heather’s morning black tea 

About Heather Moyse

A 3-time Olympian and 2-time Olympic gold medalist, Heather Moyse has been described as Canada’s best ever all-round female athlete, making Canadian history on home soil at the 2010 Vancouver Winter Olympics winning Canada’s first-ever gold medal. Heather has also represented Canada in international competition in track cycling and on the National Senior Women’s Rugby team in 22 international rugby games and the 2013 Rugby Sevens World Cup in Moscow, Russia. Heather was inducted into the World Rugby Hall of Fame – the only Canadian female and only second Canadian to receive that honour, joining the likes of Johnny Wilkinson and Nelson Mandela

 

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EPISODE 23 - Building Strength, Speed and Power in Athletes w/ Clance Laylor

In this episode, Dr. Bubbs sits down with elite strength coach Clance Laylor to talk about his journey to training professional athletes. Coach Clance digs into his personalized system for building high level strength, power and speed in athletes: his use of Olympic lifts, sprints and exercise selection. He shares what he’s learned along the way, dispels training myths, and shares some of his daily morning movement and writing habits. Clance shares some great insights in this episode, so make sure to take notes! 

"Lay-Ups" From This Episode (simple, easy, actionable items)

1)  To develop fundamental mobility and flexilbity develop your capacity in the “Muscle Snatch to Overhead Squat” (link - https://athleteactivation.com/msohs/dlm17s3o08s/)

2)  Train in an environment with intensity and competition

3)  Put your head down and work

"Performance Hacks" in This Episode

1)  Clance’s athletes olympic lift every session

2)  Clance sprint days – Acceleration, Endurance, Specialty

Coffee Talk

Clance’s French Press and always Early Morning Movement

About Clance Laylor

Clance Laylor is the founder of the Athlete Activation System Strength Coaches Certification, a complex, systematically periodized athletic development approach that has maximized the performance of elite athletes from a variety of sports.

Clance is a secret weapon of top Olympians, competitive athletes, coaches, and driven professionals alike. Laylor’s reputation as a tough, no-nonsense Trainer skyrocketed with the success of his young client P.K. Subban, star defenceman of the Nashville Predators and winner of the coveted Norris Trophy and Olympic Gold at Sochi in 2014.

Find out more at:  www.athleteactivation.com and www.laylor.com.

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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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