EPISODE 39 - Cognitive Decline, Alzheimer’s Disease & Potential Benefits of Low-Carb & Ketogenic Diets w/ Amy Berger

In this episode, Dr. Bubbs interviews nutrition expert and author of the Alzheimer’s Antidote, Amy Berger MS, who takes a deep dive into topics of brain health, cognitive decline and Alzheimer’s disease. Amy discusses how Alzheimer’s disease is an energy crisis in the brain, how the brain cells are effectively “starving” for fuel and the potential role low-carb and ketogenic diets may play in providing the brain with an alternate and effective fuel source. She also unpacks the physiology of beta-amyloid plaques, neurofibrillary tangles, and the critical role of cholesterol and key nutrients like choline and vitamin B12 in brain health. Lots of actionable and insightful tips here from Amy!

"Lay-Ups" In This Episode

1)          In Alzheimer’s disease is an energy crisis in the brain

2)          Brain cells, called neurons, are struggling to metabolize glucose effectively and “starving” for fuel.

3)          Alzheimer’s disease has been dubbed “type-3 diabetes” in the medical literature.

"Performance Hacks" From This Episode

1)          The predominant abnormality in Alzheimer’s disease (AD)is a reduction in the rate of glucose uptake by the brain (i.e. CMRglu) and AD patients have shown up to 45% reductions in CMRglu.

2)          Beta-amyloid plaques are present in higher amounts in AD patients, formed for a protective reason, however when produced in excess (often due to chronically high insulin levels) contribute to cognitive decline.

3)          The brain contains 25% of the body’s total cholesterol amount and higher cholesterol levels are associated with less likelihood of cognitive decline in old age.

Coffee Talk

Amy’s morning Coffee + cream + stevia

About Amy Berger

Amy Berger, MS, CNS, NTP, is a Certified Nutrition Specialist and Nutritional Therapy Practitioner. She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality through eating delicious, wholesome foods, and teaching them that achieving vibrant health doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” You can read her blog at http://www.tuitnutrition.com/, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. Follow Amy on Twitter too @tuitnutrition

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

 

EPISODE 30 - The Athlete-Entrepreneur Mindset, Goal-Setting & Lifestyle Hacks w/ Jason Burke

In this episode, Dr. Bubbs sits down with successful entrepreneur, fashion leader and Canada's most influential sneakerhead Jason Burke to talk about the similarities between sports and start-up life, setting goals to reverse-engineer success, how he overcame significant life and business challenges to succeed, as well as his nutrition, exercise and napping habits that fuel his creativity and productivity. Jason shares some simple, actionable and insightful take-aways to upgrade your mindset and success.

"Lay-Ups"

1)          Movement – Even if you’re an early riser, start your day with movement to boost creativity.

2)          Goals - start with your long-term goal (i.e 10 years from now) and work backwards to lay out the best path for your career.

3)          Community – Jason’s peers growing up were all driven high-performers, which fueled his desire to perform. Surround yourself with like-minded people.

 "Performance Hacks"

1)          Chunking Tasks – in 3-hour intervals throughout the day

2)          Naps – Like many productive “early-riser” entrepreneurs, Jason takes a 20-30 minute power nap in the afternoon.

3)          Mindset – Let go of your entrepreneurial fear, jump in with both feet

Coffee Talk

No coffee. Hydration upon rising.

About Jason Burke

Canada’s Most Influential Sneakerhead in the sneaker revolution, a culture that has shaped his world, feeding his competitive nature through team sport, lifting him through the trials of being singled out, building a platform for his creative vision in trend and style, and leading himon a global career that has connected him to an incredible network of like-minded revolutionaries.

Jason provides his unique lens on culture, forecasting trends, and carefully curated collection via his website and company snkrbox.

Follow Jason on Instagram and check out his Facebook page.

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