S2 EPISODE 48 - Power Eating for Performance, Body Composition & Athlete Health w/ Dr. Susan Kleiner PhD

Season 2 Episode 48, Dr. Susan Kleiner PhD returns to the Dr. Bubbs Performance Podcast to share her latest insights on performance nutrition and fueling athletes. In this episode, Susan talks about the importance of understanding “why” before designing nutrition plans, the nuances of fueling workouts, the difference between managing fats and burning fats, as well as strategies to improve body composition while also preparing for competition. She also dives into nutrition for mood and cognitive function, supplements to support the brain and evidence-based botanicals for athletes. Finally, she shares her wisdom around changing athlete behaviours to influence their health and performance in the long-term.

Summary of This Episode

4:00 – Understanding the “why” of nutrition and macronutrients

6:00 – Nutrition for fueling workouts - carbohydrates

14:30 – Managing fat vs. burning fat

18:00 – Strategy for improving body composition while preparing for competition

25:30 – Nutrition for the brain and mood

31:00 – Supplements for supporting cognition

36:00 – Evidence-based botanicals

41:00 – Rebooting athletes “bad habits”

45:00 – Supporting healing with Dwayne Wade

50:00 – The evolution of performance nutrition

Link to Book

New Power Eating

About Dr. Susan Kleiner PhD

Dr. Susan Kleiner PhD is co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. She is the owner of High Performance Nutrition, Director of Science and Communication of Vitargo Global Sciences, faculty at University of Northern Iowa. and currently serves as the High Performance Nutrition Consultant to Seattle Storm (WNBA) and the Seattle Reign FC (WNSL). She also consults with many other professional teams including Seattle Seahawks and Mariners, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and many more elite athletes in countless sports.  

Dr. Kleiner has authored eight books, including her latest book NEW POWER EATING® SusanKleiner on Twitter @PowerEat.

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 43 - Dietary Interventions for the Prevention of Diabetes (Type-2) w/ Dr. Nicola Guess PhD

Season 2 Episode 43, Dr. Bubbs interviews diabetes expert Dr. Nicola PhD RD to talk all things diabetes (type-2) and nutrition. Nicola defines pre-diabetes and diabetes (type-2), outlines the current nutrition guidelines for the prevention of diabetes (T2D) and why we’re struggling with epidemic levels of diabetes worldwide. She also highlights how weight loss is the biggest driver of diabetes prevention and delves into different nutrition strategies – low-carb, Mediterranean, intermittent fasting and low energy diets – to achieve this goal. As well, Nicola touches on how the rate of weight loss appears to be an independent driver of the glucose-lowering effect, the importance of the first insulin response in this whole story, and her thoughts on how to stem the tide of the current diabetes (T2D) epidemic.

SUMMARY

2:00 – Definition of pre-diabetes and diabetes (type-2)

4:00 – Current nutrition guidelines for prevention type-2 diabetes

6:00 – Why can’t patients stick to diabetes prevention diets

9:00 – Low-carb diets and prevention of type-2 diabetes

11:45 - Mediterranean diets and prevention of type-2 diabetes

16:00 – Role of ultra-processed food in calorie consumption, weight gain, diabetes

18:00 – Intermittent fasting and prevention of type-2 diabetes

22:30 – Low-energy diets and the prevention of type-2 diabetes

25:40 - Combination of weight loss and caloric restriction (10kg or more) in normalization of beta-cell function and remission of type-2 diabetes

27:30 – How to maintain weight loss in the long-term

30:25 – Busting the “insulin-spike” myth and unpacking the first insulin response

33:30 – Pulsatile insulin secretion response

35:45 – CGMs, C-peptide and diabetes support

37:45 – The current processed food environment

42:50 – Nicole “big rocks” of nutrition for diabetes (type-2) prevention 

Links to Research Papers

Dietary Interventions for the Prevention of Type 2 Diabetes in High-Risk Groups: Current State of Evidence and Future Research Needs

About Dr. Nicola Guess RD, PhD

Dr. Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently a lecturer in the Department of Nutritional Sciences at King's College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification - including increasing protein or the use of very-low-calorie-diets - on the factors underlying type 2 diabetes. Follow Dr. Nicola Guess on Twitter @Dr__Guess.

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 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 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 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 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 9 - Strongman Training & Nutrition Strategies w/ Dain Wallis

In Season 2 Episode 9, Dr. Bubbs sits down with Canadian Strongman Champion Dain Wallis to talk about his preparation for competition; training periodization, importance of technical proficiency, nutrition for hypertrophy, sleep and recovery strategies, the psychology of competition as well as applications of Strongman training for the recreational athlete. Great tips from Dain!

Lay-Ups From This Episode

1)             It takes time to build elite maximal strength.

2)             Consistent and regular meals throughout the day are crucial for growth and repair.

3)             A winning mindset and letting go of fear are keys to victory.

About Dain Wallis

Dain is a nutrition & strength coach from Toronto, Canada and currently Canada's Strongest Man in the 80kg weight class. He’s also a fellow instructor at DTS Fitness Education on the Nutrition Fundamentals course. Follow Dain on Twitter or find out more at canadasnutritioncoach.com

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.

S2 EPISODE 1 - Fat Loss Nutrition, Overcoming Roadblocks & Achieving Compliance w/ Danny Lennon

In Season 2 Episode 1, Dr. Bubbs chats with Danny Lennon MS, founder of Sigma Nutrition, about all things weight loss: foundational principles of weight loss, food quality, the impact of fiber and protein on palatability, is low-carb superior to a low-fat diet, behavior change secrets, and strategies for promoting successful, long-term weight loss. Great insights and practical tips from Danny!

Lay-Ups From This Episode

1)             The overarching theme for all successful diets is caloric restriction

2)             Increases in protein promote superior satiety and thermic effect of food compared to carbohydrates and fats.

3)             Compliance is an overwhelming predictor of weight loss success.

Performance Tips In This Episode

1)            Fuel for the work required.

2)            Elite athletes – equal distribution of protein across the day

3)            Lack of sleep leads to direct effects on appetite and desire for hyper-palatable foods.

The “Big Rocks” - Danny’s Tip

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 Danny Lennon

Founder of Sigma Nutrition and the popular podcast Sigma Nutrition Radio. He has a formal scientific background in academia, completing a master’s degree (MSc.) in Nutritional Sciences at University College Cork. During this time Danny researched vitamin D, directly under the world-renowned researcher Professor Kevin Cashman.  Danny also works as a performance nutritionist to professional MMA fighters, professional boxers and competitive powerlifters. He has consulted w several teams in a number of sports ad has an online coaching service helping a wide array of clients with nutrition related issues. Outside of the nutrition world, Danny is a Brazilian Jiu-Jitsu blue belt, raw powerlifter and a life-long Arsenal fan.