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 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 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!