S2 EPISODE 45 - Training Philosophy, Building Better Athletes & Coach Burnout w/ Jorge Carvajal

Season 2 Episode 45, Dr. Bubbs sits down with expert Strength and Conditioning Coach Jorge Carvajal to talk about why his training philosophy starts with “people first”, how to build trust with athletes and the importance of failure in the learning process. He also talks about how strength and conditioning coaches are effectively load managers, the lessons he learned working in NCAA college football and coaching in Russia, and common mistakes made by young coaches. Jorge also shares how the “other 22-hours” in the day impact an athlete's load and why sleep (and naps) and getting the training process right are his big rocks in the recovery process. Finally, Jorge shares his experience with burnout, the alarming number of coaches who reach out to him struggling with burnout and how he rebuilt his ideal life around the things he loves most. Fantastic insights and wisdom from a true leader in the field! 

Summary of This Episode

1:30 – Coach Carvajal’s “People First” philosophy

4:45 – How to build athlete “buy-in”?

8:45 – Strength coach are effectively load managers

12:45- Roadblocks to effective load management

21:00 – Training lessons learned in NCAA football

24:30 – Getting outside your comfort zone – Working in Russia

31:45 – Lessons learned from early career mistakes

36:50 – Different mindset working with military and special ops

45:10 - How getting back to nature support mental health & performance

52:15 – Building the life you want & defining success

58:30 – Common traits of great coaches 

About Jorge Carvajal

Jorge Carvajal is a performance coach and consultant who has worked with elite athletes in multiple sports and the tactical world for over twenty five years. He has trained thousands of athletes at the University of Florida, the University of Nebraska, the U.S. Olympic Training Center, along with numerous professional athletes from the NFL, MLB, NBA, NHL, World Surf League Big Wave Tour surfers, and much more. Follow Jorge on Twitter @carvperformance.

S2 EPISODE 44 - Athletes, Exercise Immunology & Immuno-Nutrition w/ Dr. David Pyne PhD

Season 2 Episode 44, Dr. Bubbs interviews expert physiologist Dr. David Pyne PhD to talk exercise immunology and keeping athletes cold and flu free. In this episode, Dr. Pyne reviews the fundamentals of immunology and how the immune system is regulated by exercise and nutrition. He’ll discuss how training volume, intensity and load impact immunity, and more importantly, why keeping athletes cold and flu free is paramount for athletic success. Dr. Pyne also discusses the key immunity biomarkers and how effective they may (or may not) be at flagging at-risk athletes. Finally, he dives into the topic of immune-nutrition and how the food you eat, and supplements like probiotics, can impact athlete immunity and therefore ability to train and compete. 

Summary of This Episode

2:40 – Immunology 101 – Review of the fundamentals

8:00 – How exercise impacts immune function

9:45 – How to manipulate exercise to support immunity

13:00 – Immunity biomarkers and assessment

16:00 – Importance of lifestyle factors in supporting immunity

18:30 – Impacts of probiotics on immunity

21:45 – Can probiotics reduce severity and/or duration of infection?

26:00 – Impact of carbohydrate on athlete immunity

28:00 – Impact of omega-3 on inflammation and immunity

31:30 – Role of supplements in immunity – research & practice

33:00 – Extreme temperatures and impact on immunity

36:00 – Recovery strategies and immunity

38:00 – Dr. Pyne’s reflections on 30 years of work in exercise and immunology

Links to Research Papers

Probiotics supplementation for athletes – Clinical and physiological effects

Exercise effects on mucosal immunity

Position statement part two: maintaining immune health. Exercise Immunology Review

Salivary IgA levels and infection risk in elite swimmers.

About Dr. David Pyne PhD

Dr. David Pyne PhD is a sports physiologist with 30 years practical and research experience across a range of individual and team sports such as, basketball, rugby union, rugby league, Australian Football, cricket and swimming at the Australian Institute of Sport and national levels. David has attended four Olympic Games and numerous international competitions with the Australian Swimming Team.  Between 2013 and 2017, David served as the Discipline Lead – Physiology for Swimming Australia.

Dr. Pyne's research work in the areas of exercise and the immune system, environmental physiology, the applied physiology of swimming, and fitness and conditioning for team sports is recognised internationally. He has published over 200 peer-reviewed papers in exercise and sports science journals and is a Fellow of the American College of Sports Medicine.

S2 EPISODE 41 - Impacts of Sleep Loss On Pain, Injury-Risk & Neurocognition w/ Norah Simpson PhD

Season 2 Episode 41, Dr. Bubbs interviews Dr. Norah Simpson PhD from Stanford University School of Medicine to talk all things sleep. In this episode, Norah discusses why so many people and athletes still struggle with poor sleep quality and quantity despite all the emphasis on sleep in the last 5 years, as well as her recent paper, “Optimizing sleep to maximize performance: implications and recommendations for elite athletes”. She dives into how lack of sleep impacts pain tolerance, injury risk, risk of illness and even the potential effect of altitude training on sleep quality. Norah also shares the sleep roadblocks she sees most in athletes, her favourite tools and tactics to get sleep back on track, and where she sees the evolution of sleep research heading in the next decade. 

Summary of This Episode

5:10 – Effects of sleep loss on neurocognitive performance

8:30 – Injury risk, illness susceptibility and sleep loss

11:30 – Altitude training and impacts on sleep

13:00 – Can you catch up on sleep?

15:00 – sleep loss on injury risk

18:00 – impact on altitude training on sleep

21:00 – Norah’s current athlete sleep study

25:45 – sleep tracking

30:00 – importance of sleep wind down routine

32:00 – Is watching TV better than an iPad at night?

35:30 – common athlete sleep roadblocks

39:00 – “Nappuccino” – good or bad?

  

Research Paper

Optimizing sleep to maximize performance: implications and recommendations for elite athletes

About Dr. Norah Simpson PhD

Norah Simpson PhD is a Clinical Assistant Professor at the Stanford University School of Medicine and Director of the Stanford Sleep Health and Insomnia Program (SHIP), with a clinical focus in psychology, behavioral sleep medicine and athlete well-being. Learn more at www.insomnia.stanford.edu.

S2 EPISODE 39 - Building Athletes, Problem Solving & Training for Your Age w/ Mike Robertson MS

Season 2 Episode 39, Dr. Bubbs sits down with renowned strength coach Mike Robertson of Robertson Training Systems to chat about his model of Position/Pattern/Load/Express for increasing athleticism and performance, as well as how to build physical qualities when movement quality is poor. Mike also shares his thoughts on conditioning programs, the importance of lateral acceleration, in-season training considerations, and how things change in the post-season. He also provides some of his insights from turning 40, highlighting tips for longevity and health, as well as sharing what on his reading list and pre-workout playlist. As always, fantastic insights from a world-class leader in the field!

Links to Articles

Random Training Thoughts: June 2018

5 Random Training Thoughts

About Mike Robertson MS

Mike is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry today, known for his “no-nonsense” approach to training and brutal efficiency. Mike has made a name for himself as a go-to resource for professional athletes from every major sport. He’s the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years. Follow Mike on Twitter

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 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 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 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

S2 EPISODE 15 - Energy Balance, Carb Availability & Micronutrients for Performance w/ Kelly Anne Erdman MS, RD

In Season 2 Episode 15, Dr. Bubbs interviews former Olympian and nutrition expert Kelly Anne Erdman of the Canadian Sport Institute in Calgary to talk Nutrition and Athletic Performance. In this episode, Kelly Anne dives into the key role of energy balance and availability, factors that impact energy availability, the crucial role of carbohydrates in high-intensity exercise, glycogen’s direct and indirect role in regulating training adaptations, as well as daily carb requirements depending on your sport, acute fueling strategies, key micronutrients and much more. Terrific insights from Kelly Anne.

Lay-Ups In This Episode

1)  Energy balance is the biggest driver of athletic performance and recovery.

2)  Carbohydrate availability can be manipulated depending on exercise intensity.

3)  Micronutrients like iron, calcium, vitamin D etc. play a role in athletic recovery and performance.

Research & Articles

Nutrition and Athletic Performance

The “Big Rocks” – Kelly Anne’s Tip

Meal frequency – Don’t skip meals or snacks, it will catch up with you later in the day! 

About Kelly Anne Erdman MS, RD

Kelly Anne Erdman is a Performance Dietician at the Canadian Sport Institute in Calgary and contributing author to the recent Joint Position Statement by Academy of Nutrition and Dietetics,  Dieticians of Canada and American College of Sports Medicine on Nutrition and Athletic Performance. She provides nutrition services forOlympic & World Championship-bound athletes including the following Canadian national teams: Women’s Hockey, Men’s Sledge Hockey, Long Track Speed Skating, Paralympic Cycling, Luge Canada as well as Athletics Canada-Decathlete Damian Warner. Kelly Anne Erdman was herself a member of the Canadian Cycling team from 1985 - 1992, competing in 7 World Championships and the 1992 Olympics in Barcelona, Spain.

S2 EPISODE 14 - The Opioid Epidemic, Meditation & Managing Chronic Pain w/ Dr. Abhimanyu Sud MD

In Season 2 Episode 14, Dr. Bubbs sits down with expert Dr. Abhimanyu Sud MD to talk about managing chronic pain and today’s opioid crisis. In this episode, Dr. Sud will share staggering statistics on the scope and intensity of today’s opioid epidemic, what’s driving the opioid crisis, the research evidence supporting the use of opioids for treating long-term pain, as well as the impact of opioids in sports – in particular contact sports like hockey and the NFL – and how meditation can alter areas of the brain that impact pain intensity and pain suffering. Dr. Sud also provides tips on meditation and shares insights into his routine. Make sure you listen to this fantastic episode!

Lay-Ups In This Episode

1)  More people dying in current opioid epidemic than at the height of the opioid crisis.

2)  The evidence-based research on the use of opioids for chronic pain management is very poor (despite their widespread use).

3)  Meditation can alter regions of the brain that control pain intensity and pain bothersomeness.

Links To Research & Articles

https://www.thestar.com/life/health_wellness/2016/10/31/rethinking-our-understanding-of-chronic-pain-and-use-of-opioids-doctors-notes.html

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5056880/

The “Big Rocks” – Dr. Sud’s Tip

Commit to the meditation practice, do it everyday. 

About Dr. Abhimanyu Sud MD

Dr. Abhimanyu Sud MD is a family doctor and lecturer in the Department of Family and Community Medicine at the University of Toronto. He directs the Safe Opioid Prescribing Program through Continuing Professional Development at the Faculty of Medicine, which teaches doctors how to prescribe opioids for chronic pain in a safer and more evidence-informed manner. Follow Dr. Sud on Twitter.

S2 EPISODE 13 – Bodyweight Training & Overcoming Gravity w/ Dr. Steven Low DPT

In Season 2 Episode 13, Dr. Bubbs sits down with movement expert Dr. Steven Low to talk bodyweight training. Over the past decade gymnastic-based training has surged in popularity and in this episode, Dr. Low will discuss the principles of bodyweight training, exercise progressions and training frequency for beginners, intermediate and advanced, how to overcome roadblocks and plateaus in bodyweight training, How to perform a 1-arm push, 1-arm chin-up and awesome tips for achieving a free handstand, as well as some great warm-up and prehab work before you dive in with both feet. Tons of great tips and insights from Steve!

Lay-Ups From This Episode

1)            Bodyweight training uses changes in leverages to change intensity of the exercises.

2)            For beginners, at least 3x per week yields the best results and more intermediate to advanced trainees can increase to 4-5 sessions weekly.

3)            Hypertrophy with bodyweight training is more apparent in the upper-body versus the lower body compared to weight training.

 

The “Big Rocks” - Steven’s Tip

Consistency and discipline are the key. (If you’re missing workouts, you won’t progress successfully)

About Dr. Steven Low PhD

A former gymnast, coach, and the author of Overcoming Gravity: A Systematic Approach to Gymnastics and Bodyweight Strength (Second Edition) and Overcoming Poor Posture Steven holds a Bachelor of Science in Biochemistry and Doctorate of Physical Therapy from the University of Maryland. Steve has spent thousands of hours independently researching the scientific foundations of health, fitness and nutrition. His unique knowledge base enables him to offer numerous insights into practical care for performance and injuries. Stay connected with Steven on Instagram

 

S2 EPISODE 12 - Assessing Body Composition, Performance Metrics & Biomarkers w/ Dr. Shawn Arent PhD

In Season 2 Episode 12, Dr. Bubbs interviews Dr. Shawn Arent PhD, Director of the Center for Health & Human Performance at Rutgers University. Shawn dives into why body composition testing is important for athletes, compares DEXA/Bodpod/BIA/Calipers, and talks about the importance of consistency and tracking. He also discusses the use of performance metrics to assess athlete development and then take a deep dive into lab biomarkers for health and performance. Great stuff from one of the absolute best in the game!

Lay-Ups In This Episode

1)            Body composition is useful metric for sport performance and injury prevention

2)            Performance metrics can be used alongside nutritional interventions to evaluate athlete outcomes

3)            Lab biomarkers serve as valuable tools for identifying individual deficiencies and insufficiencies amongst athletes

Research Links

Workload, Energy Expenditure, and Biomarker Differences in Division I Male and Female Soccer Players: 2078 Board #91 June 1 3

Workload-related Psychological And Physiological Changes In Female College Soccer Players During A Competitive Season: 2096 Board #109 June 1 3 

Shawn’s “Big Rocks”

Take stock in “why” you want to make a change; what is the underlying reason behind that reason. Take the time to peel back the layers to find out.

About Dr. Shawn Arent PhD

Shawn is the Director of the Center for Health & Human Performance at Rutgers University and the current President of the International Society of Sports Nutrition. Shawn’s also a fellow in the American College of Sports Medicine and the recipient of a Presidential Fellowship for Teaching Excellence. His research focuses on the relationship between physical activity and stress and the implications for health and performance. Follow Shawn on Twitter, and stay up-to-date with The Rutgers Center for Health and Human Performance.

S2 EPISODE 11 - How To Apply Sleep Science Into Practice With Athletes w/ Cheri Mah MS

In Season 2 Episode 11, Dr. Bubbs interviews world-renowned sleep expert Cheri Mah MS, consultant to professional sports teams in all four major leagues. In this episode Cheri discusses the physiology of sleep, her early research on sleep in collegiate athletes, impacts of jet lag and crossing time zones, why pro baseball teams are sleeping in during spring training, the infamous NBA nap and her NBA Schedule Alert project with ESPN’s Baxter Holmes, as well as her key tips for supporting sleep in athletes. Phenomenal insights from one of the best in the business!

Lay-Ups From This Episode

1) Deep sleep occurs earlier in the night (NREM) – muscle repair and growth hormone, etc. Late stage of sleep (i.e REM) is when learning and memory consolidation occurs.

2) Young adults have a delayed body clock, naturally wanting to go to bed later and get up later the next day.

3) Elite athletes should get 8-10 hours of sleep per night.

Cheri’s “Big Rocks” for Sleep

Schedule and prioritize your sleep routine to improve mental and physical performance.

Research Links & Articles

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

The NBA schedule turns teams into the sleepwalking dead 

About Cheri Mah

Cheri Mah MS is a research fellow at the University of California San Francisco Human Performance Center and advisor to elite athletes and professional sports teams in the NFL, NBA, MLB, and NHL on sleep and performance. Follow Cheri on Twitter.

 

Links –

Twitter – Cheri Mah

S2 EPISODE 10 - The Impacts of Caffeine On Sleep & Circadian Rhythms in Athletes w/ Dr. Ian Dunican PhD

In Season 2 Episode 10, Dr. Bubbs interviews Dr. Ian Dunican PhD to talk about the use of caffeine in pro sport and how it impacts sleep duration and efficiency. Ian shares his insights on caffeine use and habits of athletes, how caffeine use impacts sleep on game days, the fact many athletes are unaware of the amount of caffeine they consume overall, as well as his research on jet lag and sleep disorders in athletes. Terrific insights and actionable tips from Dr. Dunican!

Lay-Ups From This Episode

1)             Caffeine in the evening, even in low-doses, can negatively impact sleep duration and efficiency.

2)             Many athletes are unaware of the amount of caffeine they consume.

3)             Athletes sleep quality after games is typically poor and it can take multiple days to off-set this sleep debt.

Link to Research

Caffeine use in a Super Rugby game and its relationship to post-game sleep

About Dr. Ian Dunican PhD

Ian Dunican has twenty years international professional experience in Project Management, Health and Safety and Fatigue Risk Management Systems (FRMS) in military, mining, oil and gas. He is the Director of Sleep4Performance, an expert consultancy for FRMS and operations, and a researcher at the University of Western Australia (UWA), where he works with elite sporting organisations for optimisation of performance and recovery. Follow Ian on Twitter here.

S2 EPISODE 8 - Ketone Supplements & Endurance Exercise Performance with w/ Dr. Brianna Stubbs PhD

In Season 2 Episode 8, Dr. Bubbs interviews ketone expert Dr. Brianna Stubbs PhD to discuss the impact of supplemental ketones on endurance exercise performance. In this episode, Brianna explains the differences between endogenous and exogenous ketosis, the anti-inflammatory and antioxidant effects of ketones, and the impact of ketone supplements on blood glucose and lactic acid levels, as well as endurance time-trial performance. She also discusses research on exogenous ketone effects on satiety and potential implications for weight loss. Fantastic insights here from Brianna!

Research Link

Nutritional Ketosis Alters Fuel Preference and Thereby Endurance Performance in Athletes 

About Dr. Brianna Stubbs

Dr. Brianna Stubbs is a British rower and research scientist who won two gold medals for Great Britain at the 2013 and 2016 World Rowing Championships. She was the youngest person to row across the English Channel when she completed the feat in 2004, at the age of 12. Her research is focussed on ketone metabolism in athletes, the effects of different ketone supplements on human physiology, and the effects of ketone drinks on appetite. Follow Dr. Brianna Stubbs on Twitter and check out HVMN.com.

S2 EPISODE 5 - Hydration & Heat Acclimatization in Athletes w/ Dr. Stavros Kavouras PhD

In Season 2 Episode 5, Dr. Bubbs sits down with world expert hydration researcher Dr. Stavros Kavouras PhD who runs the Hydration Science Lab at the University of Arkansas. In this episode, Stavros discusses how dehydration can impact athletic performance, differences between endurance and strength or team-sport athletes, the impacts of water loss on athletes trying to make weight, strategies for assessing for dehydration, if drink to thirst is sufficient for elite athletes, performing in hot climates and acclimatizing to warmer environments. Fantastic insights from one of the world’s best!

Lay-Ups

  1. Even a 2% reduction in hydration can lead to performance declines in athletes.
  2. Drink to thirst is an effective strategy in recreational athletes, but not performance driven people.
  3. Inability to heat-acclimatize is a major roadblock to performance.

The “Big Rocks” – Stavros' Tip

Personalizing hydration based on genetic information of the athlete

Research Paper

Check out Diagnosing dehydration? Blend evidence with clinical observations 

About Dr. Stavros Kavouras

Dr. Stavros Kavouras is a Professor and Director of the Hydration Science Lab at the University of Arkansas. His lab is studying the mechanisms by which water intake affects health and performance. Dr. Kavouras is the author of more than 100 peer review articles and he has given lectures in 28 countries and he is a Fellow of the American College of Sports Medicine & the European College of Sports. Follow Dr. Kavouras on Twitter.

S2 EPISODE 4 - Zero-Carb Carnivore Diet, Health and Performance w/ Dr. Shawn Baker MD

In Season 2 Episode 4, Dr. Bubbs chats with Dr. Shawn Baker MD, an orthopedic surgeon, former competitive athlete and a man following an all-meat diet.

Lay-Ups

  1. A carnivore diet is an entirely meat only diet.
  2. In the early 1900s, explorer Vilmur Steffanson undertook a study of eating nothing but meat for an entire year. They completed the study in perfect health.
  3. Any diet that completely excludes processed foods is likely to yield positive gains (and a caloric deficit).

Performance Tips

  1. Athletes with larger neck circumference – American football and rugby – are much more prone to sleep apnea.
  2. The older you get, the worse your blood sugar control (compared to younger athletes).
  3. You can break world records at 50 eating nothing but meat!

The “Big Rocks” – Shawn’s Tip

Make sure your portions sizes are big enough!

 About Dr. Shawn Baker MD

Dr.  Baker is an orthopedic surgeon, former rugby player, powerlifter and world record holder in indoor rowing, and carnivore diet advocate. Follow Shawn on Instagram here or nequalsmany.com, or enroll into his Carnivore Training System. January 2018 is World Carnivore Month - join on Facebook

S2 EPISODE 3 - Vitamin D, Immunity & Supplementation in Athletes w/ Brian St. Pierre

In Season 2 Episode 3, Dr. Bubbs sits down with Brian St. Pierre MS, Director of Performance Nutrition at Precision Nutrition, a world leader in nutrition education and coaching. Brian talks functions of vitamin D in the body, its key role in immunity, how much vitamin D you can get from the sun, if you should supplement with vitamin D, lab values for supporting health and athletic performance, vitamin D rich foods and much more. Fantastic insights from Brian, who also shares his experiences working with elite athletes and trainers around the world.

Lay-Ups in This Episode

  1. Vitamin D is actually more of a pro-hormone (not a vitamin).
  2. The sun is far and away the best source of vitamin D, however some foods like deep-water fatty fish, egg yolks and mushrooms contain modest amounts.
  3. If athletes are insufficient or deficient in vitamin D, they’ll likely see performance gains by achieving sufficiency.

Performance Insights From This Episode

  1. Individuals with darker skin tone may have a lower normal range for vitamin D status.
  2. Sufficient vitamin A status is crucial for optimizing vitamin D usage and avoiding toxicity.
  3. Supplementation of vitamin D in the winter months, in modest doses, is likely warranted in most people living in northern latitudes.

The “Big Rocks” – Bryan’s Tip

Master the fundamentals.

About Brian St. Pierre MS

Director of Performance Nutrition at Precision Nutrition, working with a host of professional sports teams including the San Antonio Spurs, Cleveland Browns, and more. Brian also works closely with Dr. John Berardi as a nutrition educator at Precision Nutrition, writing articles, presenting at seminars, and educating other fitness professionals as part of PN’s Certification courses. He’s a regular contributor to the Precision Nutrition blog and has been featured in Men’s Health, Men’s Fitness, Q Magazine, STACK, Testosterone Magazine, and more.