S2 EPISODE 40 - Breakfast vs Fasting, Weight Loss & Personalized Nutrition w/ Dr. Javier Gonzalez PhD

Season 2 Episode 40, Dr. Bubbs interviews expert Dr. Javier Gonzalez PhD to talk all things breakfast. Is it really the most important meal of the day? Does eating breakfast improve ability to lose weight and how does that compare to fasting? How does exercise in a fasted-state, or after breakfast, impact this whole story? Javier will share his research in this area. He’ll also discuss how eating breakfast impacts your energy balance the rest of the day, compare the effects of fructose versus glucose metabolism on weight gain, and discuss the state of the research on intermittent fasting. Javier will also dive into the topic of personalized nutrition as it relates to weight loss: does everyone really need a personalized approach or do the fundamentals hold true for the majority of the population? Finally, Javier reveals his breakfast routine and what does the future hold for this type of research. 

Summary of Episode

1:00 – Javier’s background

2:30 – Breakfast and obesity

4:30 – Energy balance review

10:45 – The Second Meal Effect

12:45 – How high insulin impacts fat oxidation

15:20 – Does fasting or IF lead to fewer calories in the day?

17:45 – The importance of adherence and how breakfast impacts…

19:25 - Fasting vs. pre-exercise breakfast

22:50 – Dietary fructose and weight gain

29:20 – Triglycerides, the brain and leptin signals

33:20 – Personalized nutrition – Is it really necessary?

36:10 – Responders vs. non-responders

41:10 – Is breakfast the most important meal of the day? 

Research Papers 

Breakfast for the Prevention and Treatment of Obesity

Pre-Exercise Breakfast Ingestion versus Extended Overnight Fasting Increases Postprandial Glucose Flux after Exercise in Healthy Men

Molecular adaptations of adipose tissue to 6 weeks of morning fasting vs daily breakfast consumption in lean and obese adults

Dietary carbohydrates, components of energy balance, and associated health outcomes

About Dr. Javier Gonzalez

Senior Lecturer in human physiology at the University of Bath, Javier has published more than 50 peer-reviewed articles and book chapters in renowned scientific journals, such as journals such as Diabetes CareObesity ReviewsAmerican Journal of Physiology - Endocrinology and Metabolism and the American Journal of Clinical Nutrition. In recognition of this work, he received the Julie Wallace Award 2018 by the Nutrition Society. Javier has PhD in Human Nutrition & Metabolism and his research seeks to understand the interactions between nutrition and exercise in the context of health and disease. One strand of this work is to explore the role of carbohydrate availability in the regulation of energy balance, metabolic health and sports performance. A second strand aims to uncover new dietary approaches to influence the production of hormones from the gut, and thereby regulate appetite and energy expenditure.

 

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 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.