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

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EPISODE 15 - The Obesity-Diabetes Epidemic and The Impacts of Fasting w/ Dr. Jason Fung MD

In this episode, Dr. Bubbs interviews obesity and diabetes expert Dr. Jason Fung MD, exploring the high blood sugar and insulin epidemic that affects all Western countries today. Dr. Fung discusses the flaws in the "calories in vs calories out" model for weight loss, the importance of the liver in controlling healthy blood sugars, how chronically high insulin levels impact long-term weight gain and how constant snacking creates the ideal environment for weight gain and hyperinsulinemia. Dr. Jason also highlights some simple, easy and actionable take-aways for clients looking to lose weight, improve blood sugar levels and overall health. 

Obesity & Diabetes (Type-2) "Lay-Ups" From This Episode

1) Weight gain is a hallmark of type-2 diabetes and chronically high insulin levels.

2) Type-2 diabetes is a disease of too much insulin. It's NOT an incurable, progressive disease.

3) Conventional medical practice is to treat the symptoms of diabetes (high blood sugars) and not the root cause (the underlying high insulin).

Hyperinsulinemia "Performance Hacks" In This Episode

1) During "fasting" your body changes fuel source and preferentially burns body-fat for fuel.

2) Fasting dramatically increases growth hormone levels to preserve lean muscle during "non-eating" periods.

3) WeFa.st - Silicon-valley group achieving improved mental clarity and creativity at work through fasting. 

Coffee Talk

Dr. Fung's "Simple and Efficient" Black Coffee with intermittent fasting 

About Dr. Jason Fung

Dr. Jason Fung earned his medical degree at the University of Toronto, where he also completed his internal medicine residency before heading to the University of California, Los Angeles, for his fellowship in nephrology. He currently practices as a kidney specialist in Toronto. He is the chief of the department of medicine at Scarborough General Hospital. In addition to clinical medicine, he is also on the board of directors of Low Carb Diabetes Association and the scientific editor of the Journal of Insulin Resistance.

During the course of treating thousands of patients, it became clear to Dr. Fung that the epidemic of type 2 diabetes and obesity was getting worse. The prevailing dietary recommendations to reduce dietary fat and calories were clearly ineffective. Thus, He founded the Intensive Dietary Management Program to provide a unique treatment focus for type 2 diabetes and obesity: rather than focusing on medications, this clinic focuses on dietary changes that are simple yet effective.

In March 2016, Greystone Books published Dr. Fung’s first book, The Obesity Code, which explores the underlying hormonal imbalance that leads to obesity and recommends effective strategies that address the root causes of weight gain. His second book ‘The Complete Guide to Fasting’ was published in October 2016. This offers a practical guide to all matters related to fasting, including fasting regimens, what to expect, how to deal with problems, and simple remedies.

The Accord Study - http://www.nejm.org/doi/full/10.1056/NEJMoa0802743#t=article

Enjoyed the podcast? Check out the "Related Articles" below...

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EPISODE 11 - Personalized Nutrition, 7-Day Carb Test, Longevity & Why Your Brain Is "Wired To Eat" w/ Robb Wolf

Dr. Bubbs sits down with the man, the myth, the legend...Robb Wolf! Robb launched the Paleo Diet into the stratosphere in 2010 with his NY Times best-seller The Paleo Solution and is a driving force in the ancestral health and nutrition space. In this episode, Robb talks about his evolution since his first book, the importance of "personalized nutrition" and how he's changed his diet over the years. He delves into the effect of the microbiome on blood sugar response, the pros and cons of keto diets and fasting, as well as the importance of community in health, and provides tips on training longevity and much, much more! As usual, Robb's insights are profound, succinct and highly actionable!  

"Wired To Eat" Fundamental "Lay Ups" From This Episode (simple, easy, actionable items)

1) The conventional "Eat Less, Move More" guidelines to lose weight are fundamentally flawed and in direct opposition to our brain's basic instinct. We're wired to seek out high calorie foods with minimal effort. (see Optimum Foraging Strategy).

2) Constant Novelty = Increased Consumption.  Constant novelty from food (or iPhone apps!) are highly addictive and light up dopamine levels in the brain, the body's "reward" signal, ultimately programming cues to seek out this food/behaviour in the future. 

3) Your Environment = Success. Clear out all processed and snack foods from your pantry at home, and office work space, to set yourself up for success (and ditch the constant snacking).

Robb's "Performance Hacks" In This Episode 

1) Robb's "7-Day Carb Test" - use a glucometer to assess your blood sugar response to a variety of carbs to see how you react to specific foods.

2)   Use Fasting & Ketosis as a "Super-tool" -  activate sirtuins (SIRT-1), cell stress mechanisms that “clean-up” abnormal cells headed toward senescence (i.e. problem cells set to trigger inflammation). Caution – heavy glycolytic sports can suffer performance decrements; only use for certain groups.

3) Pure Binaural Beats app – take belly breaths in sync with app to activate vagus nerve activity, parasymnpathetic nervous system and promote recovery. 

4) For training longevity - focus on mobility & flexibility, monitor your training volume & intensity, perform a full-body workout twice a week, along with constant low-intensity movement (e.g. hiking). Practice mindfulness as you age; if you feel good, train hard. If you feel tired, keep it light!

Coffee Talk

Robb's "Feeling Frisky" Double Espresso - in the morning upon rising, sometimes a 2nd around 10am. To be avoided on high-stress or short-slept days. 

About Robb Wolf

Robb Wolf is the New York Times Best Selling author of The Paleo Solution – The Original Human Diet. Robb is a former research biochemist and one of the world’s leading experts in Paleolithic nutrition. Robb has transformed the lives of hundreds of thousands of people around the world via his top ranked iTunes podcast and wildly popular seminar series. Robb has functioned as a review editor for the Journal of Nutrition and Metabolism and the Journal of Evolutionary Health.

Robb is a former California State Powerlifting Champion (565 lb. Squat, 345 lb. Bench, 565 lb. Dead Lift) and undefeated amateur kickboxer. He’s provided seminars in nutrition and strength & conditioning to various governmental and military entities including NASA, The United States Navy SEALS, Naval Special Warfare, the United States Marine Corps and the Canadian Light Infantry. Robb also co-founded the first and fourth CrossFit affiliate gyms in the world.

www.robbwolf.com 

Other Show Notes:

Find the research paper Robb cites, 'Omnivores Dilemma' here: https://www.ncbi.nlm.nih.gov/pubmed/24564590

For "10% off bone broth at Broyaliving.com use coupon code: 'DrBubbs'.

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