S2 EPISODE 47 - Effect of Caffeine Intake on Muscle Strength and Power w/ Jozo Grgic PhD(c)

Season 2 Episode 47, Dr. Bubbs sits down with expert Jozo Grgic PhD(c) to talk about the effects of caffeine intake on resistance training. Jozo outlines the mechanisms of how caffeine may impact strength and power-based training, lower-body versus upper-body movements, as well as its effects on pain and hormone response to training. He also discusses the caffeine dose ranges, coffee versus caffeine supplements, what the research says for female athletes and the effects of caffeine gum on performance. Jozo also shares how caffeine impacts blood pressure and his thoughts on the evolution of caffeine research.

Summary of This Episode

3:00 – The mechanisms of how caffeine impacts resistance exercise

5:00 – The effects of caffeine on power-based exercises and lower-body versus upper-body movements.

9:00 – Rate of perceived exertion and resistance vs. endurance training

12:00 – Caffeine effects on pain during resistance exercise

13:30 – Caffeine’s effects on testosterone and cortisol post-training

14:45 – Caffeine dosing for resistance training

18:45 – Caffeine intake in female resistance training

22:00 – Coffee vs. caffeine for resistance training

28:30 – Caffeine washout period and the amount of caffeine in your coffee (vs. published literature).

30:00 – Chewing gum and speed of caffeine uptake

32:30 – Impacts of caffeine on blood pressure

Research Papers

Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men

Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis

About Jozo Grgic

A researcher from Croatia with a Masters degree in exercise science, Jozo is currently doing his PhD in exercise science and exercise physiology (with a focus on the effects of caffeine supplementation on exercise performance) at Victoria University, Melbourne. Jozo has co-authored around 30 peer-reviewed papers (many collaborations with Brad Schoenfeld) with a special focus on resistance exercise prescription and caffeine supplementation. Follow Jozo on Twitter @Jozo_Grgic .

S2 EPISODE 38 - NBA Pre-Season, The Athlete Heart & Cardiovascular Disease w/ Tony Manci MS

Season 2 Episode 38, Dr. Bubbs talks heart health, cardiovascular screening and the “athlete heart” with clinical physiologist Tony Manci MS. In this episode, Tony will discuss hypertrophic cardiomyopathy (HCM) and sudden cardiac death in athletes, the difference between “athlete’s heart” and heart disease, and outlines an NBA pre-season cardiovascular screen. Tony also discusses the impact of a sedentary lifestyle on heart and vascular health, highlights modifiable risk factors to reduce your likelihood of heart disease, and shares his favourite strategies to build aerobic fitness. He also talks about the power of habits and the evolution of HCM research.

Summary of Episode

3:00 – Hypertrophic Cardiomyopathy (HCM) – Athlete’s Heart

5:00 – Athlete’s Heart vs. Vascular Disease

12:45 – NBA pre-season screening protocols

14:30 – Bruce Protocol

18:00 – Beneficial changes to aerobic training

22:00 – Sedentary lifestyle impacts on heart health

25:00 – Tony’s thought on heart health nutrition

30:00 – Tips for starting a client on heart health aerobic session

35:45 – The challenge of building habits

38:20 – Evolution of athlete heart research

 

Research Paper

High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis.

  

About Tony Manci MS

A Clinical Exercise Physiologist from the University of Wisconsin-Lacrosse. Manci is an expert in cardiovascular physiology, pathophysiology, and pharmacology and has 13 years of experience which includes working with professional sports teams – like the NBA’s Milwaukee Bucks – as well as testing and educating cardiac patients. Follow Tony Manci 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