EPISODE 27 - Heart Rate Variability, Keto Diets & Elite Endurance Athletes w/ The Plews & Prof

In this episode, Dr. Bubbs sits down with high performance expert researchers and coaches Dr. Daniel Plews and the "Prof" Dr. Paul Laursen to talk heart rate variability, low-carb and keto diets and endurance training. The Plews and Prof share insights into how best to assess HRV and what it means for your training, the impact of low-carb and keto diets on training adaptations (and how it differs on race day) and longevity, and share their personal insights of working with the world's best endurance athletes. Great stuff here from two of the worlds top experts! 

HRV "Lay-Ups"

1)    Heart Rate Variability (HRV) is the physiological phenomenon of variation in the time interval between heartbeats. It is measured by the variation in the beat-to-beat interval.

2)    By measuring HRV you can gain insights into how your nervous system, cardiovascular system, and respiratory systems respond to training and life’s stressors.

3)    A higher HRV is correlated with younger biological age and better aerobic fitness.

HRV "Performance Hacks"

1)  Training above anaerobic threshold (VT2) puts a much heavier stress on HRV.

2)  Your autonomic nervous system is always changing, thus rolling or average values are critical for optimal assessment.

3)  Favourite App "HRV for Training" – compares favourably to the gold-standard ECG for accuracy.

Coffee Talk

The Plews – Cup of tea (pre-swim) OR coffee and MCT powder

Non-training days – Coffee + MCT followed by intermittent fasting mornings until about noon

The Prof – Coffee + Cream (intermittent fasting until noon)

About "The Plews & Prof"  

Dr. Daniel Plews is just one part of “Plews and Prof”, a company who specializes in maximizing performance health and longevity in athletes. For 7 years, Dan worked with High Performance Sport New Zealand where he has been immersed in the Rowing program. During this time, he attended both the London and Rio Olympic Games where the rowing team claimed 5 gold, 1 silver and 2 bronze medals. Dan has 17 peered reviewed publications in various academic journals. With his PhD focusing in heart rate variability, 9 of these publications are in the practical application of heart rate variability to assist in informing training decisions. Follow Dan on Twitter at @theplews1.

Prof Paul Laursen. Across the last two Olympic cycles, Dr. Laursen was employed as Lead Physiologist for High Performance Sport New Zealand alongside a joint position as Adjunct Professor of Exercise Physiology at Auckland University of Technology. This unique role positioned him at the nexus between theory, research and application of sport science and physiology for Olympic sports in New Zealand. While he continues his Professorial role, he is now based in Canada as a coach and consultant (www.plewsandprof.com). He’s amounted more than 125 scientific publications, holds two international patents and is the inventor of the world’s first ice slushy bottle (www.floebottle.com). Follow Dr. Laursen on Twitter @PaulBLaursen

Find out more at www.plewsandprof.com and follow on twitter at @PlewsandProf.

Article link:

https://www.plewsandprof.com/single-post/2017/04/09/JAN-VAN-BERKEL-THE-FAT-ADAPTED-HEALTHY-ATHLETE-VISCERAL-FAT-AND-ITS-RELATIONSHIP-TO-HEALTH-AND-PERFORMANCE

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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