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 6 - Strength Training for Women - CrossFit, Olympic & Powerlifting w/ Isabel Lahela

In Season 2 Episode 6, Dr. Bubbs sits down with Canadian National Powerlifting Record Holder and Olympic Weightlifter Isabel Lahela to talk training for women. Isabel shares her insights on CrossFit, Olympic lifting and Powerlifting, the benefits of adding lean muscle for women’s physique, as well as talking about her background in dance, and previous battles with an eating disorder while in the dance community. Her message is to promote positive body image, self-love, and confidence through strength training and she provides plenty of actionable tips to help you achieve your goals in this episode.

Lay-Ups From This Episode

1)             Strength training is a key part of maintaining ideal body composition

2)             Community is key to keeping up motivation and long-term success

3)             Don’t be afraid to get started; being a beginner has its advantages!

The “Big Rocks” – Isabel’s Tip

-      Ladies… Don’t be afraid of getting stronger!

About Isabel Lahela

A multi strength sport athlete and personal trainer whose aim is to promote positive body image, self-love, and confidence through strength training. While not a self-confessed natural-born athlete, Isabel is currently a Canadian National Powerlifting Record Holder as well as Canadian National Olympic Weightlifter. She works hard and stays consistent with her training and lifestyle, aiming to show others that fitness is truly a way of life, as well as a total mind and body remedy. Follow Isabel on Instagram.