EPISODE 33 - The Keto Diet: Potential Performance, Fat Loss & Brain Benefits w/ Ryan Lowery

In this episode, Dr. Bubbs interviews nutrition and physiology expert Ryan Lowery about his upcoming book with Dr. Jacob Wilson PhD “The Ketogenic Bible – The Authoritative Guide to Ketosis”. In this interview, Ryan discusses the basics of a keto diet, potential pitfalls including the keto flu and possible mineral deficiencies, the application of keto for hypertrophy and how it impacts athletic performance, as well as keto diets for weight loss and novel applications for brain health. Ryan and Dr. Wilson are leading authorities on ketogenic diets and Ryan provides a wealth of simple, actionable tips in this episode.

"Lay Ups" - Keto Diet Fundamental

1) A ketogenic diet is a very-low carbohydrate (i.e. 50g or less), moderate protein and high fat diet.

2) Significantly reducing carbohydrate intake improves the body’s ability to burn fat as a primary fuel source.

3) It typically takes a few weeks to become “adapted” to a keto diet and you may experience adverse symptoms like fatigue, irritability, etc. The severity and duration of symptoms varies from person to person.

Keto "Performance Hacks"

1) HIIT training can blunt keto flu symptoms during adaptation period by quickly depleting glycogen stores.

2) High dose sodium (i.e. sea salt or bouillon broth) to offset losses during adaptation process

3) Keto diets should potential to support brain rehabilitation post-concussion.

Coffee Talk

- Coffee and Intermittent Fasting to start the day

About Ryan Lowery

Ryan P. Lowery a 2014 national champion baseball player, earned his BS and MS in exercise physiology and exercise and nutrition science from the University of Tampa.  Ryan is currently the President of the Applied Science and Performance Institute and is finishing his PhD in Health and Human Performance. 

Over his career, Ryan has published over 100 papers, abstracts, and book chapters on human performance and sports nutrition and is rapidly becoming one of the premier sport scientists in the nation.  Ryan has received awards for the Exercise Science Scholar of the Year, NSCA’s Outstanding Presentation of the year, and most recently the National Exercise Science Major of the Year.  Ryan recently launched his new book The Ketogenic Bible along with his business partner Dr. Jacob Wilson.

Follow Ryan on Twitter or Instagram

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.

Don't miss any episode of the Dr. Bubbs Performance Podcast...

EPISODE 19 - The Athlete's Gut & Rebooting Your Digestion w/ Dr. Tommy Wood MD

In this episode, Dr. Bubbs sits down with Cambridge and Oxford graduate Dr. Tommy Wood MD for a deep dive into the "athlete's gut" and common digestive complaints. He discusses the "keystone" bacteria that make up a healthy gut, common triggers that lead to dysbiosis, how intense training impacts the gut, as well as solutions on the testing, food and supplement front to restore optimal gut health. Dr. Tommy drops a lot of "knowledge bombs" in this episode...take notes!

Healthy Gut "Lay Ups" From This Episode (simple, easy, actionable takeaways)

1) Akkermansia and Bifidobacterium are "keystone" bacteria that make up a healthy gut.

2) "Good" gut bacteria produce healthy levels of butyrate (a short-chain saturated fat) in the colon. High levels of buytrate in the gut reflect a healthy gut microbiota. 

3) Dysbiosis and leaky gut triggers include antibiotics, NSAIDSs, excess stress, lack of sleep, Western diet.

Healthy Gut "Performance Hacks" In This Episode

1) Intense exercise is a major stressor to the gut, leading to acute hyper-permeability or leaky gut. Training "smart" and "efficient" is crucial to off-set trauma.

2) "Fat Bombs" can worsen leaky gut and endotoxin uptake into bloodstream. (Proceed with caution - context matters).

Coffee Talk

Dr. Tommy's "Keto Creamer" & Barefoot Morning Walk -  1-2 egg yolks, a bit of heavy cream & a tablespoon of his own NBT MCT oil, along with a barefoot walk!

About Dr. Tommy Wood MD

Dr. Tommy has a bachelor's degree in biochemistry from the University of Cambridge, a medical degree from the University of Oxford, and a PhD in physiology and neuroscience from the University of Oslo. Tommy is the Chief Medical Officer of Nourish Balance Thrive, an online-based company using advanced biochemical testing to optimize performance in athletes. Close to 1,000 athletes have been through the NBT program, from weekend warriors to Olympians and world champions.

Tommy has coached and competed in multiple sports including rowing, (ultra)-endurance events, CrossFit, and powerlifting. He also holds positions as President-elect of Physicians for Ancestral Health, is a Director of the British Society of Lifestyle Medicine, and a member of the Lifestyle Medicine Global Alliance advisory board. Follow Tommy on Twitter @DrRagnar

Don't miss any episode of the Dr. Bubbs Performance Podcast...