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 31 - Thyroid Dysfunction, Autoimmunity & Functional Medicine w/ Dr. Michael Ruscio

In this episode, Dr. Bubbs sits down with functional medicine expert Dr. Michael Ruscio to talk all things "thyroid"; the difference between frank hypothyroidism and thyroid dysfunction, who may benefit (and who doesn't) from thyroid medications, the rise in thyroid autoimmunity, supplements for thyroid support, if excess iodine is harmful and so much more. As usual, Dr. Ruscio cuts through the hype and delivers fantastic evidence-based advice, lots of simple, actionable tips for you or your clients.

"Lay-Ups"

1)    A classic hypothyroid condition is diagnosed with an abnormal high TSH and abnormal low T4.

2)    Subclinical hypothyroidism occurs with a high-normal TSH and normal T4.

3)    If your TSH is above 10, you’ll likely respond best to medications.

 "Performance Hacks"

1)    Thyroid antibody levels can help predict your likelihood of going from subclinical thryoid to frank hypothyroidism.

2)    The higher your level of antibodies (and higher the levels of TSH) when diagnose, the worse the prognosis.

3)    The following supplements hae shown benefit for autoimmune thyroid conditions – selenium, vitamin D, Coenzyme Q10 and magnesium.

Coffee Talk

Espresso + cream (and intermittent fasting)

About Dr. Michael Ruscio

Dr. Michael Ruscio is a doctor, researcher, author, and health enthusiast. He practices Functional Medicine with an emphasis on natural and nutritional solutions. Dr. Ruscio gives smart, busy people who are suffering from symptoms of chronic illness simple steps to get better, and get on with their life. Specializing in autoimmune, thyroid, and digestive disorders, Dr Ruscio has spoken at The SIBO Symposium Summit, Paleo FX, Ancestral Health Symposium, Sean Croxton’s Digestion Sessions, as well as many other international conferences and top health podcasts.

Check out Dr. Ruscio's newsletter at drruscio.com/review