EPISODE 35 - Building Lean Muscle - Top 10 Nutrition & Training Tips w/ Jaret Grossman

In this episode, Dr. Bubbs sits down with expert coach Jaret Grossman to talk about his journey from a 90 pound 8th grader to 3x All-American wrestler at Bryant University. Jaret shares his top-10 nutrition and training tips for adding 10-20 pounds of muscle to your body; targets for total daily protein intake, meal frequency for hypertrophy, preferred types of carbohydrates, nutrient-timing, training frequency for beginners and more advanced lifters and a ton more. Jaret also shares some key insights on how to become a successful entrepreneur, the importance of systems and goal-setting, and how to build your brand.

Lay Ups - Jaret's Nutrition Tips

1) Meal Frequency - Eat every 3 hours, 5-6 meals per day

2) Protein Intake - 1g per pound bodyweight; at least 30-40g per meal

3) Hardgainers/Ectomorphs - Eat until your very full! 

Performance Hacks - Jaret's Training Tips

1) Training - Novices best to start with full-body routines, more advanced split body-part routines

2) Rest Periods - 30s for getting leaner; 3:00 for building strength

3) Legs - Aim for 15-20 reps for greater gains!

About Jaret Grossman

Jaret’s world class advice is drawn from his early childhood woes and muscular transformation. As an 8th grader, Jaret was only 90 pounds, won only one wrestling match, and was constantly picked on and bullied. He quickly progressed to become one of New York’s best wrestlers and eventually became a 3x All-American at Bryant University. After he pursued a career in law and investment banking, Jaret realized his passion lied elsewhere. After amassing over 30 million views on YouTube by producing a video every day for a year, Jaret Grossman quickly became one of the world’s most sought after coaches and business consultants. He started up the health and fitness brand Muscle Prodigy with over 1 million social media followers, and topping the chart on iTunes. 

Jaret's 45-Day Program - mp45.com

EPISODE 29 - Pro Athlete Training, Nutrition, Sleep & Travel w/ Tim Difrancesco

In this episode, Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning Tim Difrancesco to take a deep dive into the life of a professional athlete. From training strategies and muscular imbalances, to identifying nutrition and supplementation goals, managing sleep and off-setting the stress of travel. Tim also shares his journey to working in the NBA and what he learned along the way, as well as some fantastic tips and actionable take-aways for you to upgrade your training, nutrition and performance!

Athlete’s Edge "Lay-Ups"

1)   Movement – Goblet squats are a great place to start to groove the movement pattern.

2)   Nutrition - Avoid toxic vegetable oils  (canola, soya, corn, safflower, sunflower, etc.) commonly found in packaged foods - even in the “healthy” packaged foods!

3)   Career – Be willing to take risks and ready to make sacrifices (i.e. the “shit sandwich!”).

Athlete’s Edge "Performance Hacks"

1)   Training – for athletes with disproportionate levers or muscular imbalances, consider lifting from rack position.

2)   Longevity – tendons and ligaments respond to training loads, therefore it's crucial to maintain as you age (don’t just hit the pool!)

3)   NBA “PB & J” – for instant energy use organic peanut butter + sourdough/sprouted bread + low-sugar jam spread!

Coffee Talk

Tim’s Morning Coffee Reflection (+5 minute journal) 

About Tim DiFrancesco

Tim DiFrancesco, former Head Strength & Conditioning Coach of the Los Angeles Lakers for the past 6 seasons and the founder of TD Athletes Edge, helping athletes gain THE EDGE in nutrition, training and recovery. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts. Follow Tim on Twitter

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 24 - Nutrigenomics: Nutrition, DNA & Insights Into Performance w/ Dr. Jeremy Koenig

In this episode, Dr. Bubbs interviews nutrigenomics expert Dr. Jeremy Keonig, founder and CEO of Athletigen Technologies. Dr. Koenig digs into the intersection between your genetics, nutrition and environment and how these factors come together to influence performance gains. Jeremy explains how genetic testing can help personalize your nutrition and training protocols, specific genes that highlight sensitivity to caffeine, predisposition to injury, mindset and so much more. He also shares some insights into his morning routine, favourite productivity hacks and current nutrition strategies. Don't miss this fascinating discussion!

Nutrigenomics Lay-Ups

1)    If you have a body…you’re an athlete

2)    DNA is like blueprint, but a constantly changing dynamic blueprint.

3)    Performance is where “nature” (i.e. your DNA) meets “nurture” (i.e. your environment)

Nutrigenomics Performance Hacks

1)    COMT gene – “Warrior vs. Worrier”. In general, “worriers” don’t need much stress to over-stimulate, whereas “warriors” need stress of competition to get up for performance.

2)    COL5A1 gene – In elite sprinters 48% possess this protective allele compared to only 11% in the general population.

a.     My Score = CT (i.e. elevated risk)

b.    Protectic allele – present in 48% (only 11% in general pop)

Coffee Talk

Yerba mate tea + morning cold plunge

About Dr. Jeremy Koenig

Dr. Jeremy Koenig is the founder and CEO of Athletigen Technologies, a leader in providing precision performance insights to athletes and coaches by blending environmental data and genomics. Dr. Koenig’s development of Iris, a sports performance application, builds on his understanding of the valid role of genetic research that aims to enhance understanding of athlete susceptibility to injury, training and recovery. Dr. Koenig was a varsity track-and-field athlete during the completion of his Ph.D. and Postdoctoral training in genetics at Cornell University.

Learn more at blog.athletigen.com

EPISODE 22 - Music, Creativity & Habits of High Performers w/ Stu "Bassie" Brooks

In this episode, Dr. Bubbs interviews Grammy nominated bassist, composer, producer, and musical director Stu “Bassie” Brooks. Stu dives into the similarities between music and high performance sport, the stress of new environments, finding inspiration in his surroundings, the importance of structure for creativity to thrive (as well as how to overcome creative roadblocks) and so much more. The parallels between music and performance are remarkable and Stu shares some deep insights and metaphors throughout the interview, as well as a glimpse into the daily habits of a high performer! 

"Lay-Ups" in This Episode

1)    For creativity – you need a clear head.

2)    Creativity needs some structure or context to fully thrive – “a road map with spaces for the unknown”.

3)    Practice – over and over again – makes you an expert in the fundamentals, which then allows you to express your elite talent (and creativity).

"Performance Hacks" From This Episode

1)    Non-verbal cues are a sign of a “team” – in sport, music, or workplace, sport, music – and a common trait of elite teams 

2)    Putting yourself amongst people who are “more successful” or talented than you will propel your growth.

3)    Even elite performers experience “stress” in new environments – embrace the unknown.

Coffee Talk

Stu’s “Blue-Bottle” method using his Travel Aeropress. Find out how to prepare at: https://bluebottlecoffee.com/preparation-guides/aeropress

About Stu Brooks

Stu Brooks is a Grammy nominated bassist, composer, producer, musical director and co-founder of the genre-bending, experimental group Dub Trio. Stu is a Canadian born/Brooklyn-based bass player, and has worked with artists such as Pretty Lights, Mike Patton, Lady Gaga, Lauryn Hill, 50 Cent, Mobb Deep, Mary J. Blige, and Tupac Shakur (posthumously). He currently serves as the bassist and musical director for Grammy nominated artist, Matisyahu and will be touring this summer in support of the new album Undercurrent set to release on May 19th. Follow Stu on Facebook or Instagram

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

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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