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 25 - Maximize Hypertrophy Training, Fat Loss Myths & Nutrition For Building Muscle w/ Dr. Brad Schoenfeld

In this episode, Dr. Bubbs interviews hypertrophy and body composition expert researcher Dr. Brad Schoenfeld PhD. Brad shares his research and incredible insights on the ideal sets, reps and periodization for building lean muscle, the myth of multiple meals increasing metabolism, his findings on fasted-cardio for fat loss, as well as his nutrition tips for maximizing lean muscle gains. Brad also dives into going keto for building muscle, the impacts of "fat bombs" on testosterone levels, and so much more. Brad drops a plethora of knowledge bombs and provides numerous simple, and actionable take aways for anyone trying to build muscle or burn fat.

Weight Loss "Lay-Ups" 

1) To lose weight you need to achieve a caloric deficit.

2) Multiple meals throughout the day does NOT increase metabolism and promote weight loss.

3) Morning fasted-cardio is neither beneficial, nor detrimental. 

Hypertrophy "Performance Hacks"

1) Minimal suggested carbohydrate intake for maximizing hypertrophy = 3g/kg.

2) Incomplete glycogen recovery increases AMPK thus comprosiming anabolic capacity.

3) "Clean Bulk" - aim for 200-400 calorie surplus per day.

Coffee Talk

Brad's Big Black Coffee & his morning dog walk 

About Dr. Brad Schoenfeld

Dr. Brad Schoenfeld is an internationally renowned fitness expert and widely regarded as one of the leading authorities on body composition training, muscle development, and fat loss. Brad is a best-selling author and his books  have sold over a half-million copies, including the The M.A.X. Muscle Plan - widely referred to as the "muscle-building bible" -Strong and Sculpted, a cutting-edge body sculpting program targeted to women, and his seminal textbook “Science and Develoment of Muscle Hypertrophy”, the first text devoted to an evidence-based elucidation of the mechanisms and strategies for optimizing muscle growth. Brad is a lifetime drug-free bodybuilder, has won numerous natural bodybuilding titles and currently and acts as director of their human performance laborator at Lehman College in the Bronx, NY.

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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 1 - Hacking Your Microbiome: Impacts On Mental Performance & Weight Loss w/ Mike Mutzel

In this first episode, Dr. Bubbs explains why he started the Dr. Bubbs Performance Podcast and takes a deep-dive into gut health and the microbiome with expert Mike Mutzel, author of Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat. You'll learn how the food you eat, your exercise routine and lifestyle deeply impact your microbiome, and subsequently, play a powerful role in blood sugar control, inflammation and performance. 

Microbiome "Lay-Ups" from this Episode (easy, simple, actionable takeaways)

1) Eat a diverse diet, all colours of the rainbow, to support a healthy microbiome

2) Whey or pea protein supports healthy gut hormone balance 

3) Interval training (i.e. HIIT) improves gut hormone balance

"Performance Hacks" found in this Episode

1) Add zinc carnosine supplement when taking NSAIDs to offset negative effects of NSAIDs

2) Meal timing can help set circadian rhythm

3) HRV may serve as a proxy for inflammatory status

Coffee Talk

Mike Mutzel's "Morning Pour-Over" - Pour-over coffee, black, with added MCTs if facing a cognitive heavy task or heavy training

About Mike Mutzel

Mike Mutzel is author of Belly Fat Effect: The Real Secret About How Your Diet, Intestinal Health, and Gut Bacteria Help You Burn Fat and founder of High-Intensity Health podcast. He has a degree in Biology from Western Washington University and Masters in Clinical Nutrition from the University of Bridgeport. Mike is a graduate of the Institute for Functional Medicine's (IFM) 'Applying Functional Medicine in Clinical Practice' (AFMCP) and is an independent consultant for one of the world's leading professional nutrition companies, regularly conducting workshops, teaching leading-edge science to progressive clinicians across the country.

highintensityhealth.com

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