S2 EPISODE 36 - Fueling Endurance Athletes & Periodizing Body Composition w/ Dr. Trent Stellingwerff PhD

Dr. Bubbs interviews renowned physiologist Dr. Trent Stellingwerff PhD to discuss Eliud Kipchoge's record-breaking performance at the Berlin Marathon and the fueling strategies of elite marathoners. He also talks about the role of glycogen availability as a training regulator and the purposeful application of low carb availability training sessions in elite performers. As well, Trent dives into his past research into body composition periodization in endurance athletes and how it can impact athletic performance, injury risk and illness over a career. He shares insights into daily caloric restriction and weekly bodyweight loss targets as well as factors to consider before implementing this strategy with athletes. Finally, Trent shares his tips for recreational runners on improving performance and health and avoiding the trap of trying to ‘fuel like the pros’. Fantastic insights from a world-leader!

Research Papers

Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career

 

About Dr. Trent Stellingwerff PhD

Dr. Trent Director Stellingwerff PhD of the Innovation and Research division at the Canadian Sport Institute _ Pacific. An experienced researcher, Trent has more than 40 peer-reviewed scientific publications and is currently on the editorial board for the International Journal of Sports Physiology and Performance and the International Journal of Sports Nutrition & Exercise Metabolism. He has co-authored six book chapters focusing on the role that nutrition can play in supporting elite athlete performance, including a chapter on ’Nutrition for the Endurance Athlete’, for the newest version of the 2013 IOC Sports Nutrition Encyclopaedia. Trent has attended numerous World Championships and Olympic Games as part of Team Canada’s Integrated Support Team and consults w several Olympic athletes from around the world, including his wife Hilary, who competed for Canada in the 1500m at the 2012 Games.

Follow Trent on Twitter @TStellingwerff

S2 EPISODE 35 - Sport Psychology, Energy Management & The Champion’s Mindset w/ Dr. Peter Jensen PhD

Season 2 Episode 35, Dr. Bubbs interviews renowned sport psychologist Dr. Peter Jensen PhD. In this episode, Dr. Jensen will discuss his first experiences working at the Olympic Games, what stood out and how sport psychology has evolved over the last three decades. He’ll also discuss the key role of energy management in elite performance: what it is, why it’s important and how it plays a fundamental role in your ability to react and respond to stress. He’ll outline how energy management is different from time-management and the value of pressure for performance. Dr. Jensen will also highlight energy drains on the body, how reframing and breath-work are powerful tools to control energy management, what stress and anxiety do to attentional focus and how imagery and emotions are the fast-track to the brain. Phenomenal insights from a world-leader in sport psychology! 

Lay-Ups In This Episode

1)    Ability to build relationship and connect with people is really critical, really critical.

2)    When arousal levels are high – attentional focus narrows.

3)    Reframing and breathwork are strategies to control energy levels.

Peter’s Latest Book

Thriving in a 24/7 World

About Dr. Peter Jensen PhD

Dr. Jensen holds a PhD. in Sport Psychology. An authority on leadership, he is a renowned innovator - bringing coaching and personal high performance to corporations worldwide. Peter has attended nine Olympic games as a member of the Canadian Olympic team and has helped numerous athletes achieve high performance levels under intense pressure. With the world of Olympic level sport as a laboratory, he has developed a deep understanding of what it takes to be a successful leader of high performers.

Peter is a top-rated instructor in seven programs at the Queen's Smith School of Business. He also helped design the Queen's Executive Leadership Program. He is a founding director of Performance Coaching Inc., one of Canada's leading corporate training firms. Fortune 500 companies in eight countries have benefited from Peter's programs.

Peter has written three books: The Inside EdgeIgnite the Third Factor, and, most recently, Thriving in a 24-7 World - a compelling look at how everyone can use the skills of energy management to enhance personal resilience under pressure. His work has been featured on ABC, CBS, CBC, CTV and in a wide array of print media in North America and Europe. Peter's clients include BP, Nexen, Syncrude, Labatt, Hydro One, CCMD, RCMP, GE Capital, Maclean's and Royal Bank.

S2 EPISODE 34 - Nutritional Strategies for Elite Bodybuilders & Building Muscle w/ Dr. Andrew Chappell PhD

Season 2 Episode 34, Dr. Bubbs interviews nutrition expert and 5x British Bodybuilding champion Dr. Andrew Chappell PhD to discuss his research in elite male and female bodybuilders. In this episode, Andrew will discuss the overall energy intake and macro breakdown of elite bodybuilders: how much protein they consume, key differences in carb consumptions between bodybuilders who place in the top-5 versus the rest of the pack, and how fat intake differs between USA and British bodybuilders. Andrew also talks about the massive variance in caffeine intake, key factors like meal frequency and number of different food items consumed, and the most common supplementation practices amongst the best of the best. Andrew also shares his own insights from years of competing at the highest level.

Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8 

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew also holds a MSc in Human Nutrition from the University of Aberdeen, and an Undergraduate degree in Sport and Exercise Science from Heriot Watt University. Andrew lectures in sports nutrition at Sheffield Hallam University and is an early career research who specializes in bioactive compounds and their effect on resistance training performance and also engages in the study of both bodybuilding and strongman populations. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.

S2 EPISODE 33 - Rewind: Sprints, Circadian Biology, Vagus Nerve & Elite Mindset

In Season 2 Episode 33, Dr. Bubbs “rewinds” the tape and revisits highlights and key insights from world leading experts from the past two seasons of the show. In this instalment, Dr. Bubbs talks training athletes with Strength Coach Clance Laylor, sprinting and injury prevention with Sprint Coach Derek Hansen, the application of HIIT training in heart disease and markers of overtraining with expert Dr. Martin Gibala PhD. He then shifts gears to discuss muscle fiber types (and the confusion and myths in this area) with leading expert Dr. Andy Galpin PhD, and hears from Dr. Dan Pardi PhD on circadian biology and how it impacts health and performance. Finally, Dr. Bubbs rounds out this edition of REWIND by discussing brain and recovery with expert Dr. John Sullivan PhD and the mindset traits of elite captains with author of Captain Class and Wall Street Journal Sports Editor Sam Walker. Tons of great insights from this incredible group of experts!

S2 EPISODE 32 - Muscle Science: Training to Failure, Testosterone & The Soy Controversy w/ Dr. Cody Haun PhD

Season 2 Episode 32, Dr. Bubbs sits down with hypertrophy and muscle science expert Dr. Cody Haun PhD. In this episode, Cody will discuss a few of his recent papers, starting with recovery responses to light versus heavy resistance exercise in young men and unpacking what's happening at the molecular level between light and heavy loads. Next, Cody shares the results and key findings from his research on high versus low responders to training, the biomarkers associated with low, moderate, and high responders to training. Finally, Cody addresses the soy protein controversy around supplementation and testosterone. Does it impact estrogen level? Does it impact fat accumulation? Fantastic insights from Cody.

S2 EPISODE 31 - Seasonal Changes in Body Composition in Collegiate Football Players w/ Dr. Ross Andersen

Season 2 Episode 31, Dr. Bubbs interviews Professor Ross Andersen PhD, kinesiologist and researcher at McGill University in Montreal to discuss his recent work on seasonal changes in body composition in collegiate football and hockey players. Dr. Ross discusses differences in pre-season to end of season changes in lean mass and fat mass, as well as different trends observed in football versus ice hockey. He also shares his experiences from working in the NFL with the Philadelphia Eagles and Baltimore Ravens and provides some insights into how to communicate science into practice.

Lay-Ups In This Episode

1)    Football and hockey players lose muscle mass over the course of a season

2)    Football and hockey players gain fat-mass as the season progress.

3)    Local athletes on-campus had greater gains in lean muscle mass. 

Research Papers

Longitudinal Changes in Body Composition Throughout Successive Seasonal Phases Among Canadian University Football Players.

Seasonal Changes in Physiological Responses and Body Composition During a Competitive Season in Male and Female Elite Collegiate Ice Hockey Players.

About Dr. Ross Andersen PhD

Dr. Ross Andersen PhD is a professor and researcher in the department of kinesiology and physical education at McGill University and the Director of the McGill Research Centre for Physical Activity and Health (PATH).

S2 EPISODE 30 - IBS: Does It Exist? Insights, Testing & Solutions w/ Ben Brown ND

Season 2 Episode 30, Dr. Bubbs sits down with Ben Brown ND to talk about IBS and pose the question “Does It Really Exist?” Ben will outline the classic definition for IBS and why many experts believe now is the time to rethink the classification of IBS as a syndrome. He’ll then discuss the true root causes of irritable bowel-like symptoms; functional imbalances, lifestyle and environmental factors, as well as nutritional factors. Ben also shares the limitations of standard testing, if there is value in functional medical tests and what clients and practitioners can do to resolve chronic digestive complaints.

Lay-Ups In This Episode

1)    The traditional definition of Irritable Bowel Syndrome is disorder of the large intestine that leads to cramping, abdominal pain, bloating, gas, and diarrhea or constipation, or both. 

2)    Expert now belief IBS is not a syndrome, but rather a collection of Irritable Bowel-like Symptoms.

3)    The root causes of Irritable Bowel-like Symptoms are varied. Ben Brown ND categorizes them as functional imbalances, lifestyle/environment factors and nutritional factors.

Links to Research Article

Diarrhea Predominant Irritable Bowel Syndrome (IBS-D): Fact or fiction

About Benjamin Brown ND

Ben is a naturopath, nutritionist, science writer and speaker. He is author of The Digestive Health Solution and contributes regularly to industry magazines and scientific journals. Ben is Editor of the Journal of Orthomolecular Medicine, Contributing Editor of Integrative Healthcare and Applied Nutrition, Director of Clinical Education for Pure Encapsulations (UK), and is on the Advisory Board of the BCNH College of Nutrition and Health where he is also a lecturer. He regularly features at public speaking events and international conferences. Ben founded timeforwellness.org as a way to connect people with free evidence-based health information focusing on natural and lifestyle medicine for chronic disease prevention and the promotion of optimal health.

S2 EPISODE 29 - The Microbiome, Gut-Brain Axis & How To Build A Healthy Gut w/ Miguel Mateas PhD(c)

In season 2 Episode 29, Dr. Bubbs interviews Miguel Mateas PhD(c) to talk about the gut microbiome and the implications on the gut-brain axis. In this episode, Miguel discusses the dynamic ecosystem that makes up the gut, how specific bacteria are attracted to certain conditions and the impact of processed food on the gut microbiota, as well as how exercise impacts gut microbial diversity (including new research on how the mindset may play a role), and then dives into the many ways the gut microbiota communicates with the brain and implications for health and performance. Great insights and metaphors to explain complex topics from Miguel!

Lay-Ups In This Episode

1)    Dysbiosis is an imbalance between the “good” and “bad” bacteria of the gut.

2)    The gut communicates to the brain via the vagus nerve, tryptophan, butyrate and many other signals from the digestive system.

3)    Gut diversity is the most reliable biomarker for health.

 Research Paper

Harnessing the Power of Microbiome Assessment Tools as Part of Neuroprotective Nutrition and Lifestyle Medicine Interventions

About Miguel Mateas PhD(c)

Miguel Mateas is a  Nutritional Medicine graduate with a prior long-standing professional background in scientific publishing spanning from the late 90s and post-graduate studies in International Business (MSc), Environmental Decision Making (PgDip) and Clinical Neuroscience (MSc). 

He was awarded a prestigious Santander Bank Work-Based Learning award for his doctoral research proposal in 2016 and is currently a doctoral researcher at the Faculty of Health and Education, Middlesex University, studying the effects of nutrition and lifestyle the gut-brain axis ageing and developing a mixed methods approach that uses real world evidence to inform clinical decisions. 

Miguel is also a Research Innovation Consultant at the London Agri-Food Innovation Clinic where he is currently designing human interventions to assess the effect of fermented foods (kefir, kombucha, etc.) on mental health, particularly on mood and cognition. Miguel has been in clinical practice for over 10 years and has been the Chair of the British Association for Nutrition and Lifestyle Medicine (BANT) from 2012.  

S2 EPISODE 28 - Athlete Chronotypes: Performance & Coaching Implications w/ Dr. Michele Lastella PhD

Season 2 Episode 28, Dr. Bubbs interviews Dr. Michele Lastella PhD to talk chronotypes and athletes. In this episode, Dr. Michele discusses the three main chronotypes and how athlete chronotype can impact performance. He also shares how athletes participating in a sport which suits their chronotype (e.g. morning type participating in a morning sport) are more likely to train and perform optimally, digs into whether athletes are unconsciously self-selecting morning or evening sports and why coaches should consider athlete chronotype when scheduling training and competition. Dr. Michele also shares sleep hygiene tips, how to adjust your chronotype and suggestions for winding down and upgrading sleep. 

Lay-Ups In This Episode

1)    The three main chronotypes are broken down as follows: morning (14%), evening (16%) and intermediate (70%) of the population

2)    Teens have a later, evening chronotype increasing risk of social jetlag due to early morning wakings for school.

3)    Important for coaches to know what chronotype their athlete is.

Link to Research Papers

Sleeping to a Schedule: Does Chronotype Play a Part?

The Athlete Chronotype

About Dr. Michele Lastella PhD

Dr. Lastella is sleep researcher at the Appleton Institute for Behavioural Science at CQUniversity Adelaide, South Australia. Dr. Lastella has several research interests including sleep, recovery, sport psychology, psychological well-being and performance. Coming from an elite sporting background Dr. Lastella brings experience from both an athlete perspective as well as a researcher perspective. He has worked with several elite sporting organisations examining sleep, recovery, and performance. In the three years since completing his PhD in Psychology Michele has published twenty-eight international research papers (a majority as first-author), with two of these being amongst the most cited papers for 2014 and 2015 in the host publication, European Journal of Sports Science.  Michele’s commitment to research and scholarship in his field is also demonstrated by his membership on the editorial board of the Journal of Sports Science and Medicine, in addition to being a reviewer for a number of national and international journals in his field. Follow Michele on Twitter.

S2 EPISODE 27 - Impacts of Keto Diet on CrossFit Performance & Body Comp w/ Dr. Wes Kephart PhD

In Season 2 Episode 27, Dr. Bubbs interviews Dr. Wes Kephart to discuss his recent paper on Body Composition, Blood Parameters, and Performance Metrics in CrossFit Trainees. We’ve got all the buzz words teed up for this episode as Wes dives into the rationale and set-up of his study on CrossFitters and Keto diets, impacts the 12-week nutrition strategy had on the their performance (e.g. 1-RM squat and 400m sprint), body composition, and blood markers. Wes also discusses some limitations of the study and things for the coach or athlete to consider before diving into this approach, as well as sharing his thoughts on supplementation after years in the research side of things. All this and much more!

Lay-Ups In This Episode

1)    Bloodstream contains 5-10g of glucose at any one time.

2)    The ketogenic diet group of recreational athletes did not experience any performance deficits after 12 weeks of Crossfit training

3)    Quadriceps muscle diameter did get a little smaller in the keto group, despite maintaining the size strength as the control.

 

Link to Research Papers

The Three-Month Effects of a Ketogenic Diet on Body Composition, Blood Parameters,and Performance Metrics in CrossFit Trainees: A Pilot Study

Ketogenic diet does not affect strength performance in elite artistic gymnasts

About Dr. Wes Kephart PhD

Assistant Professor at the University of Wisconsin-Whitewater. Dr. Kephart obtained his PhD from Auburn University, where the majority of his research centered on supplementation and the ketogenic diet. He currently has 30 published manuscripts and once held an American record as a raw powerlifter in 2014.

 

S2 EPISODE 26 - Sprinters, Hockey Players & Relative Energy Deficiency in Sport (RED-S) w/ Jen Sygo MSc RD

Season 2 Episode 26, Dr. Bubbs interviews Jen Sygo RD MS, Performance Nutritionist for the NBA’s Toronto Raptors and Athletics Canada to talk relative energy deficiency in sport (RED-S). In this episode, Jen will discuss her recent study on REDS in female sprinters, share primary red flag symptoms and secondary ones to watch out for, and talk about the common misconception of low energy availability in power and sprint sports, and the consequences on performance. Jen also shares new insights on within day energy balance, the difficulties in assessing energy intake and expenditure, when athletes are “circling the drain” and share her experience working with NHL hockey players during the grueling playoff run and fueling in compressed competition schedules. 

Lay-Ups In This Episode

1)    RED-S is Relative Energy Deficiency in Sport is the result of insufficient caloric intake and/or excessive energy expenditure.

2)    ‘Energy availability’ (EA) refers to the amount of energy left over and available for your body’s functions after the energy expended for training is subtracted from the energy you take in from food.

3)    Low Energy Availability is not just a problem for females or endurance athletes, it can impact all athletes.

Link to Research Paper

Prevalence of Indicators of Low Energy Availability in Elite Female Sprinters

About Jennifer Sygo

Jennifer Sygo MS is Registered Dietitian and Performance Nutritionist for the Toronto Raptors and Athletics Canada. She is the author of Unmasking Superfoods, a national best-seller in Canada in 2014. Find out more at JenniferSygo.com and follow Jen on Twitter.

S2 EPISODE 25 - Workload Monitoring & Player Development in the NBA w/ Ramsey Nijem MSc

Season 2 Episode 25, Dr. Bubbs interviews Ramsey Nijem MS, the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings. In this episode, Ramsey will discuss workload monitoring in team sport, the acute to chronic ratio and the relationship that exists between workload, fatigue, and injury. He’ll share his insights on the fine balance between pushing athletes too hard and not hard enough, how to balance out workloads in team sports when players are logging vastly different minutes, as well as navigating the inter-individual responses to training and why some players can tolerate much more than others. Ramsey also talks about the role of sleep and nutrition in recovery, highlights some of the fundamental exercises he uses with the Sacramento Kings players and much more. 

Lay-Ups In This Episode

1)    Workload monitoring is the practice of tracking data to assess an athlete state of “readiness” for the next game or practice.

2)    Internal training load is how the athletes “respond” to training; the physiological or psychological stress during exercise such heart rate, rating of perceived exertion, heart rate variability, etc.

3)    External training load is what the athletes “do”; the speed they’re moving at, the distance they cover, the accelerations and decelerations, etc.

About Ramsey Nijem

Ramsey Nijem MS is the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings responsible for all aspects of sport performance including strength and conditioning, sport science, and nutrition. Ramsey earned his M.S. from the Center for Sport Performance at California State University, Fullerton and is currently a Doctor of Science candidate studying Human and Sport Performance.

S2 EPISODE 24 - Blood Tests & Biomarkers for Health & Longevity w/ Dr. Richard Maurer ND

Season 2 Episode 24, Dr. Bubbs interviews Dr. Richard Maurer ND, author of The Blood Code to talk about the top blood tests and biomarkers for health and longevity. In this episode, Dr. Maurer discusses measures of insulin resistance and how it may impact your health and nutrition choices, the value of the Tg/HDL ratio in heart health and how it compares to more conventional markers, thyroid markers, key micronutrients and the role of inflammation in health and longevity. Dr. Maurer shares some great pearls of wisdom from over two decades of working with clients. 

Lay-Ups In This Episode

1)    HOMA-IR is a proxy measure of an individual insulin resistance

2)    The Triglyceride to HDL ratio is an independent marker of heart health.

3)    Regular testing can highlight how your health changes in response to your personal markers (as well as the reference ranges). 

Link to Research Paper/Book

The Blood Code: Unlock the secrets of your metabolism

About Dr. Richard Maurer ND

Dr. Richard Maurer is a licensed naturopathic doctor who, after practicing in a primary care setting for over twenty years, now provides a unique perspective on metabolic health and recovery. Dr. Maurer puts you in the driver’s seat of your health and wellness, helping you decode blood test results to find the diet and fitness habits that reverse and prevent pre and type 2 diabetes, weight gain and hypothyroid problems.

S2 EPISODE 23 - Nutrition for Figure Competition Prep and Getting Lean w/ Alicia Bell

Season 2 Episode 23, Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing.

Lay-Ups In This Episode

1)    The typical contest prep starts 12-16 weeks out.

2)    Alicia starts 22 weeks out, preferring to go slow and steady.

3)    Longer HIIT bouts are beneficial for athletes who build lean muscle easily in the lower body. 

About Alicia Bell

Alicia Bell is an elite Figure Athlete, Fitness Model, and former Track & Field Coach, based in Toronto, Canada

Books/Research Article Links

http://www.trainitright.com

 

S2 EPISODE 22 - Flow-State, The Athletic Brain & Overcoming Over-Thinking w/ Amit Katwala

In season 2 episode 22, Dr. Bubbs interviews award-winning writer Amit Katwala to discuss how the athletic brain impacts performance. In this episode, Amit discusses how the art of anticipation and high-speed decision making sets elite athlete’s brains apart from the rest of us, describes what happens in the brain when athletes overthink during competition, reviews the connection between brain neuroplasticity, BDNF and dopamine, how to get into a flow-state, strategies for performing under pressure… and much, much more. 

Lay-Ups In This Episode

1)    Chunking – The brain's method for organizing information to reduce the demands on the brain, moving information from the “thinking” pre-frontal cortex to the “primitive” basal ganglia.

2)    Technology may help upgrade brain function by improving executive decision-making, working memory and high-speed decision making.

3)    You can facilitate entering a flow state via ensuring clear goals, having immediate feedback and a challenge to skill ratio of approximately 4%.

About Amit Katwala

Amit is an award-winning sport, science and technology writer, editor, speaker. He is author of the highly acclaimed book The Athletic Brain: How Neuroscience is Revolutionising Sport and Can Help You Perform Better . Follow Amit on Twitter.

S2 EPISODE 21 - Periodization, Concurrent Training & Nutrition for Powerlifters w/ Greg Nuckols MS(c)

Season 2 Episode 21, Dr. Bubbs sits down with Greg Nuckols MS(c), exercise physiologist with special research interest in strength development and former world-record holding powerlifter. In this episode, Greg talks about the history and theory of periodization, and where theory meets practice in the application of the concept. He outlines concurrent training, the interference effect and factors to consider for strength and team sport athletes, as well as finding the root cause of an athlete’s inability to perform, overcoming training roadblocks in powerlifting, nutrition factors to consider for powerlifters and much, much more! 

Lay-Ups In This Episode

1)  Periodization is a general concept, not a rigid system, or alternating training stimulus to achieve.

2)  Concurrent training refers to a training session or program that includes some form of “endurance” exercise and “resistance” exercise.

3) Training interference effect occurs when high volume of aerobic training begins to buffer adaptations to strength gains. (However, it does not work in the reverse direction; strength gains don't impede endurance sport).

Research Articles

Macronutrient intake in Collegiate powerlifters participating in off season training

About Greg Nuckols

Greg has over a decade of experience under the bar, a BSc in Exercise and Sports Science, and is working on a Masters in Exercise Physiology. Greg has also held 3 all-time world records in powerlifting in the 220 and 242 classes. His passion is making complex information more easily understandable for athletes, coaches, and fitness enthusiasts. Find out more at strongerbyscience.com and subscribe to his Monthly Applications in Strength Sport (MASS).

 

S2 EPISODE 20 - Fasting Glucose, Inflammation, Keto & HIIT w/ Alessandro Ferretti

Season 2 Episode 12, Dr. Bubbs sits down with Alessandro Ferretti to discuss the role of fasted morning glucose as a marker for health, recovery and longevity. Alessandro outlines what impacts your fasting glucose marker, when and how to measure, and some pitfalls of over-interpretation. Alessandro also discusses his recent research with Dr. Daniel Plews and Prof Paul Laursen on the effects of a ketogenic diet on HIIT training performance and the keys of how to interpret them into your practice.

Lay-Ups In This Episode

1)  Higher morning fasting glucose is associated with higher all-cause mortality.

2)  Chronic inflammation levels in athletes can hamper recovery and adaptation.

3)  Ketogenic diets do not hamper HIIT training over the course of 4-weeks in moderately fit endurance athletes.

Research Article

Effects of a 4-Week Very Low-Carbohydrate Diet on High-Intensity Interval Training Responses

About Alessandro Ferretti

Alessandro Ferretti is founder of Equilibria Health, recognized as one of the UK’s leading providers of nutrition education. His most recent focus is studying the relationship between HRV and blood glucose levels, recently Collaborating with Dr. Daniel Plews, Dr. Paul Larsen in 3 scientific papers in sport performance. Keep up-to-date with Alessandro's work on Twitter.

 

S2 EPISODE 19 - High-Dose Omega-3, CBD Oil & Concussions w/ Dr. Michael Lewis MD

In Season 2 Episode 19, Dr. Bubbs interviews Dr. Michael Lewis MD to discuss the applications of high-dose omega-3 supplementation in concussions. In this episode, Dr. Lewis reviews the pathophysiology of concussion and how it unfolds in two distinct phases, which athletes are at the highest risk of concussion, his research into the use of high-dose omega-3 for concussion in the military, protocols for omega-3 use with concussion, as well as the novel application of CBD oil for head trauma and mental conditions. 

Lay-Ups In This Episode

1)  In the general population, young children and the elderly are at the highest risk of concussion from falls.

2)  Concussions unfold in two distinct phases: the trauma and the subsequent biochemical cascades.

3)  High-dose omega-3 supplementation may help to accelerate recovery from brain trauma.

Research Articles & Links

Neuroprotection for the Warrior: Dietary Supplementation With Omega-3 Fatty Acids

Therapeutic use of omega-3 fatty acids in severe head trauma

Suicide Deaths of Active Duty U.S. Military and Omega-3 Fatty Acid Status: A Case Control Comparison 

About Dr. Michael Lewis MD

Dr. Lewis an expert on brain health and the prevention, management, and rehabilitation of concussions and traumatic brain injury (TBI). He founded the nonprofit Brain Health Education and Research Institute in 2011 when he retired as a Colonel after a distinguished 31 year career in the U.S. Army. His pioneering work has helped thousands of people around the world and he is regularly featured in the media including CNN’s Sanjay Gupta MD show and numerous radio shows and podcasts. He is the author of the Amazon Best Selling book, When Brains Collide: What every athlete and parent should know about the prevention and treatment of concussions and brain injuries.

Find out more at http://www.brainhealtheducation.org and BrainCare.center.

S2 EPISODE 18 - REWIND: Expert Insights & Highlights w/ Dr. Marc Bubbs ND

In Season 2 Episode 18, Dr. Bubbs “rewinds” the tape and revisits key insights and expert tips from the past two seasons. In part 1 of this episode, guests Dr. Shawn Arent, Dr. Eric Helms and Isabel Lahela talk body composition measurement techniques, the nuances of carbs for hypertrophy and weight loss, and the interference effect of HIIT training on bodybuilders. In part 2, Dr. Brianna Stubbs, Dr. Susan Kleiner and Dr. Jose Antonio will discuss supplements for sport, such as exogenous ketones, carbs, beetroot juice and HMB. In part 3, Dr. Stavros Kavouras and Prof Tim Noakes will outline different hydration strategies for athletes and the general population. And finally, in part 4 Dr. Fergus Connolly, Dr. Jeremy Koenig and Olympian Heather Moyse will talk emotions and mindset in sport, the “warrior gene” and how to overcome your own fears, assumptions and roadblocks. 

S2 EPISODE 17 - Dietary Supplements & The High Performance Athlete w/ Prof. Stuart Phillips PhD

In Season 2 Episode 17, Dr. Bubbs interviews world expert Professor Stuart Phillips PhD to talk about his contribution to the International Olympic Committee's (IOC) recent research and consensus statement on the use of supplements in sport. In this episode, Stu discusses athlete rationale and motives for using supplements, caffeine dosing strategies for endurance based exercise versus repeated sprints, the application of dietary nitrates and what exercise duration benefits most, as well as evidence-based immune support supplements (sharing which are more hype than substance). Stu also outlines supplements that indirectly support performance via improving capacity to train or recovery such as HMB, omega-3s, and collagen supplements, as well as the  ‘decision making’ tree to help coaches, athletes and practitioners figure out how to best apply supplement strategies.

Lay-Ups In This Episode

1)  Supplements can impact performance directly, or indirectly via supporting improved training and/or recovery.

2)  Supplements can help athletes get that extra 2-5% of the performance or recovery gains.

3)  Always ensure you use NSF or Informed-Choice supplements or from certified WADA approved labs.

Research Article

IOC consensus statement: dietary supplements and the high-performance athlete

The “Big Rocks” – Stu’s Tip

“Sleep, training and nutrition must be dialed in… Supplements are the sprinkles on the cake!”

About Prof. Stuart Phillips, PhD

Professor Phillips is a Tier 1 Canada Research Chair in Skeletal Muscle Health, Professor in Kinesiology, and Adjunct Professor in the School of Medicine at McMaster University in Canada. He is a fellow of the American College of Sports Medicine (ACSM) and the American College of Nutrition (ACN) and his research is focused on the impact of nutrition and exercise on human skeletal muscle protein turnover. Professor Phillips currently has more than 18,000 career citations, and 200 original scientific research and review papers. Follow Prof. Phillips on Twitter