S3 EPISODE 27 - Running, Marathon Prep & Pace And Mind w/ Coach Rejean Chiasson

In Season 3, Episode 27 Dr. Bubbs interviews renowned running coach Rejean Chiasson to talk all things running. Coach Rejean shares his journey into elite running and the fundamentals of preparing for a marathon, from beginner to elite. He also shares his insights into planning your training week, balancing volume and intensity in training, and common mistakes made by beginner, intermediate and advanced runners. Coach Rejean also talks about the importance of recovery, fueling during your runs and how his nutrition has changed over the years, as well as the importance of mindset and community in running and life.

SUMMARY OF THIS EPISODE

3:50 – Coach Rejean’s surprising journey into elite running 

7:00 – Principles for beginners starting marathon prep

12:30 – Nuances in marathon prep for intermediate to advanced runners

15:00 – A common mistake for beginners – Running too fast on easy runs

18:30 – “Two a Days” or “Doubles” – The value for intermediate-advanced runners

22:30 – Rejean’s career in elite marathon running

27:30 – How many marathons should you run in a year?

34:00 – How many carbs to fuel marathon prep & supplements to consider

36:00 – Race-day tactics & Lessons learned along the way

39:45 – Running communities and the impact on health and performance

About Coach Rejean

Coach Rejean Chiasson is a seasoned professional when it comes to running and coaching. As a former Canadian Marathon Champion, he enjoys teaching other participants the skills to help them achieve their personal success.Coach Rejean is the founder of Pace & Mind run club.

S3 EPISODE 26 - Beetroot, Bicarb & Measurement Error in Endurance Sport w/ Dr. Andy Sparks

In Season 3, Episode 26 Dr. Bubbs interviews renowned exercise physiologist Dr. Andy Sparks, PhD. In this episode, Andy shares his passion for expert-generalism, his serendipitous path to research, the early days of high-fat, low-carb pre-exercise fueling in endurance sport, his work in measurement error and why it matters, inter-individual differences in how beetroot juice impacts endurance performance, personalized dosing of sodium bicarb, fueling practices in ultra-endurance athletes and much more!

Summary of This Episode

4:00 – Andy’s background – ‘The right place at the right time’ 

9:00 – The early days of high-fat, low-carb pre-exercise fueling in endurance

14:00 – Measurement Error: Why It Matters

18:00 – Beetroots, Endurance Performance & Potential Wins

26:00 – Sodium Bicarb – Delayed Release The Future?

38:00 – Personalized dosing for sodium bicarb

42:00 – Fueling practice in ultra-endurance athletes

  

Research Papers – 

High dose Nitrate ingestion does not improve 40 km cycling time trial performance in trained cyclists

A Novel Ingestion Strategy for Sodium Bicarbonate Supplementation in a Delayed-Release Form: a Randomised Crossover Study in Trained Males

Factors influencing ultra-endurance athletes food choices: an adapted food choice questionnaire

About Dr. Andy Sparks, PhD 

Andy Sparks is a Reader in Exercise Physiology in the Department of Sport and Physical Activity, where he is the Postgraduate Research Contact and leads the Sport and Exercise Nutrition pathway on the Sport and Exercise Science BSc Programme. He was awarded his PhD from Liverpool John Moores University in Exercise Physiology (2004) having completed his BSc in Sport Science also at LJMU (1998).

 

S3 EPISODE 25 - REWIND - Sprinting & Athlete Development: Insights & Applications from 6 World-Experts

In Season 3, Episode 24 Dr. Bubbs interviews expert coaches, practitioners and researchers on all things sprinting. Dr. Jas Randhawa and Jason Hettler from renowned Altis share insights on training philosophy, fundamentals and the power of observation. The ‘Sprint Coach’ Derek Hansen talks differences in stride length vs. frequency and why off-season training is crucial for injury prevention. Dr. Chris Bellon PhD shares the ‘Big 4’ tenets of acceleration, strength coach Clance Laylor explains why sprinting is so beneficial in pro hockey players, and Prof. Paul Laursen PhD talks HIIT training and the different types you can aim for in athletes and clients.

Episode Summary

-       Altis – Dr. Jas Randhawa & Jason Hettler S1E5 – 4:00

-       Derek Hansen S1E40 – 17:00

-       Chris Bellon S2E42 – 30:00

-       Clance Laylor S1E23 – 41:00

-       Prof Paul Laursen S2E37– 49:00

S3 EPISODE 24 - Intelligence vs. Wisdom & Resolving Conflict w/ Dr. Igor Grossman PhD

In Season 3, Episode 24 Dr. Bubbs interviews Dr. Igor Grossman, PhD who discusses his extensive research on wisdom and wise-reasoning. In this episode, Dr. Grossman starts by defining intelligence, wisdom and characteristics of wise-reasoning. He then highlights how social class may predict your ability to reason-wisely, how uncertain environments drive decision making, and how today’s social media world influences how we resolve conflicts with others. Grossman also shares how better wise-reasoning may impact performance in sport, strategies for cultivating more wise-reasoning, and the evolution of the research in this area.

Summary of This Episode

6:30 – Definition of intelligence

11:00 – Definition of wisdom

13:20 – Wise-reasoning characteristics

16:00 – Social class may predict ability to reason-wisely

22:00 – Uncertain environments and decision-making

26:00 -  Conflict with individual with higher standing

28:45 – Today’s social media world; greater self-reliance & greater narcissism

36:00 – Cultivating wisdom in sport

39:00 – Strategies for cultivating more wise-reasoning

43:00 – How wise-reasoning can impact health and performance

45:30 – Evolution of the research on wisdom

Research Papers

Brienza, J. P., Kung, F., Santos, H. C., Bobocel, D. R, & Grossmann, I. (2017). Wisdom, bias, and balance: Toward a process-sensitive measurement of wisdom-related cognition. Journal of Personality and Social Psychology. doi: 10.1037/pspp0000171

Grossmann, I. (2017). Wisdom in context. Perspectives on Psychological Science, 12(2), 233–257.

Santos, H. C., Varnum, M. E. W., Grossmann, I. (2017). Global increases in individualism. Psychological Science. doi: 10.1177/0956797617700622 

About Dr. Igor Grossman PhD

Igor Grossmann is a behavioural scientist exploring the interplay of sociocultural factors for adaptive emotion regulation and wisdom in the face of daily stressors. His interdisciplinary work uses innovative methods, including big data analytics, psychophysiology, diary surveys, and behavioral experiments, to target complex social issues. Follow Igor on Twitter.

S3 EPISODE 23 - Ultra-Marathon Prep, Fueling Endurance & Race Day Mindset w/ Zach Bitter

In Season 3, Episode 23 Dr. Bubbs interviews Zach Bitter, American and world record holder in the ultra-marathon. In this episode, Zach shares how he first got into racing, how to build up from marathons to ultra-marathons and how far out you should start training for an ultra. Zach also discusses the importance of building an aerobic base for ultra-marathons, his recent win in the San Diego 100-mile race, and common mistakes made by recreational ultra athletes. Finally, Zach shares his fueling strategy during training and competition, common nutrition pitfalls he sees with clients and what’s next for him on the performance front.

Summary of Episode

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Zach’s Bio 

Endurance athlete and coach. Driven to find his limitations in a variety of environments and help others find theirs. Loves the trials of the journey as much as the result.

  • World and American Record Holder

  • 3 x National Champion

  • 3 x Team USA World 100km 

Zachbitter.com

Instagram - @zachbitter

S3 EPISODE 22 - Athlete Asymmetry & Impacts on Performance and Return To Play w/ Chris Bishop MS

In Season 3, Episode 22 Dr. Bubbs interviews Chris Bishop MS, Senior Lecturer in Strength and Conditioning at the London Sport Institute and current Chairman of the Board of Directors for the UK Strength and Conditioning Association. In this episode, Chris discusses his research in inter-limb asymmetries or differences in strength and power in athletes. He shares current assessment methods to detect asymmetries and how they impact performance in athletes. Chris also talks about the various methods that can be used to correct or limit asymmetries in athletes, as well as whether a ‘threshold’ exists for asymmetries, and when practitioners should address an asymmetry in athletes. Finally, he shares his thoughts on return to play and the evolution of research in athlete asymmetries.

Summary of This Episode

5:00 – Chris’ background

10:00 – Definition of asymmetries in performance

14:00 – Assessment methods for asymmetries

17:00 – How do asymmetries impact performance in athletes?

28:30 – What methods can be used to correct or limit asymmetries in athletes?

32:30 – When do you really need to address asymmetry in athletes?

40:00 – Return to play - how do asymmetries impact injured athletes?

Links to Chris’s Research Project

https://www.researchgate.net/project/Inter-limb-Asymmetries-Methods-of-Calculation-Effects-on-Physical-Performance-and-Training-to-Reduce-Imbalances

About Chris Bishop MS

Chris Bishop is a Senior Lecturer in Strength and Conditioning at the London Sport Institute, Middlesex University, where he is the Programme Leader for the MSc in Strength and Conditioning. Chris is also the current Chairman of the Board of Directors for the UK Strength and Conditioning Association. Stay tuned to Chris’s work on Twitter.

S3 EPISODE 21 - Effects of Protein Supplementation on Strength and Fat-Free Mass w/ Rob Morton PhD(c)

In Season 3, Episode 21 Dr. Bubbs interviews Rob Morton, PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. In this episode, Rob talks about his research into the effects of protein supplementation on strength and fat-free mass. He’ll highlight just how much of a benefit (or not) protein supplementation has when combined with strength training, if athletes need more protein than recreational trainees, and how much protein type really matters. Rob also discusses the impact of protein supplementation on fat-free mass, if there is an upper threshold for muscle protein synthesis, and what happens to protein excess in the body. Finally, Rob shares key insights on how protein requirements change as you age, effects on kidney health, and the evolution of research in this area.

Summary of This Episode

5:00 – Rob’s background

10:30 – Benefits of added protein supplementation for athletes

12:00 – How much does training impact your gains vs. protein supplementation?

13:00 – Protein types – Does it even matter?

14:30 – What is the proposed upper threshold for muscle protein synthesis?

17:00 – How is excessive protein intake utilized in the body?

19:00 - Is 1g per pound bodyweight still a good heuristic?

22:30 -  How to achieve higher doses of protein as we age?

30:30 -  Protein intake and kidney health

36:00 – General heuristics on protein and health

40:00 – The evolution of research on protein and health

About Rob Morton PhD(c)

Robert Morton is a PhD Candidate in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. Rob’s passion is understanding how exercise and nutrition mediate skeletal muscle size, and why there is individual variability. Rob combines his background in Strength and Conditioning with his academic training to provide a practical and evidence-based appraisal of current dogma in sport science. Indeed, Rob’s research has been published in leading sport science journals and has been featured in a number of media outlets including The New York Times, The Globe and Mail, Global News, Men’s Health and Sports Illustrated.

S3 EPISODE 20 - Pro Soccer, Life at Liverpool FC & Fueling for the Work Required w/ Dr. Liam Anderson PhD

In Season 3, Episode 20 Dr. Bubbs interviews Dr. Liam Anderson PhD, sport scientist and performance nutritionist to discuss his research in English Premier League soccer players. In this episode Liam discusses the physical demands of pro soccer players, how Glycogen status and type-iix fibers are impacted by game intensity, how fueling intake differs between practice and game days, the importance of re-fueling post-game and the real life challenge practitioners face, the value of a good relationship between team chef and performance nutritionist, and much more. 

Summary of This Episode

5:30 – Liam’s background and journey to work in pro football (soccer)

8:30 – The physical demands of pro football (soccer)

10:30 – Glycogen status in pro soccer players

13:00 – 1-game, 2-game, 3-game match weeks and physical demands

21:10 – Re-fueling post-game and real-life challenges

27:00 -  Liam’s research on nutrition in EPL players

31:00 – Nuances on collecting data in pro athletes

31:00 – Nuances on collecting data in pro athletes

43:00 – The relationship between team chef and performance nutritionist

About Dr. Liam Anderson PhD

Liam Anderson is Lead Sports Scientist at The Crewe Alexandra Football Club and former First Team Sports Science PhD Student at Liverpool FC.

S3 EPISODE 19 - The New Science of Recovery: Evidence-Based Strategies w/ Christie Aschwanden

In Season 3, Episode 19 Dr. Bubbs interviews Christie Aschwanden, author of Good To Go and former lead science writer at FiveThirtyEight and health columnist for the Washington Post. In this episode, Christie shares her insights on old-school applications of iceing and inflammation, if stretching is really a recovery essential, how cryotherapy holds up to the hype, and the role of placebo in recovery. She also talks about the importance of rituals in sport, big data and recovery metrics, how life stress impacts recovery, the new concept of periodized recovery and much more.

Summary of This Episode

1:00 – Where Christie’s interest in recovery comes from?

4:30 – DOMS and downhill running

8:00 – Beer and recovery

12:00 – Science and understanding the world

15:15 – Iceing, inflammation and recovery

19:15 -  The ritual in sport and recovery

23:30 – Periodized recovery – what it is and how it works

26:00 – Big data and recovery metrics

29:00 – How life stress impacts recovery

Link to Christie’s Book

GOOD TO GO: What the Athlete in All of Us Can Learn From the Strange Science of Recovery 

About Christie Aschwanden

Christie Aschwanden is the former lead science writer at FiveThirtyEight and was previously a health columnist for The Washington PostChristie is a frequent contributor to The New York Times. She’s also been a contributing editor for Runner’s World and a contributing writer for BicyclingHer work appears in dozens of publications, including DiscoverSlateConsumer Reports,  New Scientist,  More,  Men’s JournalMother Jones, NPR.org, Smithsonian and O, the Oprah Magazine.

S3 EPISODE 18 - Training Philosophy, Pro Hockey & Leaving Your Mark w/ Scott Livingston

Season 3, Episode 18 Dr. Bubbs interviews Scott Livingston, a renowned and influential strength and conditioning coach and athletic therapist. Scott discusses injury rates in today’s sporting environment, physical preparation heading into the NHL playoffs, outlines his training philosophy and recovery strategies and much, much more!

S3 EPISODE 17 - Fat-Free Mass Index & Key Micronutrients in Pro Football Players w/ Dr. Eric Trexler PhD

Season 3, Episode 17 Dr. Bubbs interviews Dr. Eric Trexler PhD, professional natural bodybuilder, exercise and nutrition researcher and education director at Stronger By Science. In this episode, Eric talks differences in body composition in pro football, how it changes by position and over a season. Eric also highlights a lesser known but valuable metric of fat-free mass index (FFMI) and general targets for specific positions, as well as associations to performance. He then shares his work on omega-3, vitamin-D and body composition in NFL players, the unfortunate reality of post-career health in pro football players and tips to keep ex-athletes healthy as they age.

Summary of This Episode

2:30 – Cardinal rule of training

3:45 – Is it necessary to use loads greater than 85% to increase strength?

6:45 – Russian vs. Western training prescription

8:00 – Importance of starting light for beginners and experts

9:15 – Intense loads and elite training environments – too much of a good thing?

10:00 – Wave loading and ideal progression strategies

18:25 – What is autoregulation? How it can impact training progression

21:15 – Moving sub-maximal vs. maximal weights fast – which is best?

24:20 – Importance of technical skill in coaching

About Dr. Eric Trexler PhD

Dr. Eric Trexler PhD is a strength coach, professional natural bodybuilder, and the Director of Education for Stronger By Science. As an exercise & nutrition researcher, Eric has published over 30 peer-reviewed papers on a variety of topics related to body composition and performance. Follow Eric on Twitter @EricTrexler and on Instagram @TrexlerFitness.

S3 EPISODE 16 - Performance Nutrition, Pro Boxing & Building Trust w/ Dr. Scott Robinson PhD & Scott Quigg

Season 3, Episode 16 Dr. Bubbs launches the first episode of Athlete Evolution series of video interviews with elite performance practitioners and athletes. (Watch the full video on YouTube at Dr. Bubbs Performance Podcast!). In this audio podcast episode, Dr. Scott Robinson discusses pre-camp testing in boxers, the role of carb periodization in training camp, how the nutrition strategy changes when making-weight and the dangers of old-school weight loss techniques, as well as how to fuel to perform on fight night. Professional boxer Scott Quigg will share his insights on the value of an evidence-based approach to training, the importance of trust in a coach-athlete relationship, what it’s like to get punched in the face and much more!

About Scott Quigg

A professional boxer Scott Quigg is the Former undefeated British super-bantamweight champion and WBA super-bantamweight title holder, and is currently ranked #1 in the British featherweight.

About Scott Robinson PhD

Scott is a leading Performance Nutritionist working with a range of elite and professional athletes, including Premier League football and rugby players, professional fighters (boxing, UFC, MMA), triathletes, as well as with recreational athletes.

S3 EPISODE 14 - Endurance Athletes, Periodized Nutrition & Train-Low Strategies w/ Dr. Samuel Impey PhD

Season 3, Episode 14 Dr. Bubbs interviews endurance expert Dr. Sam Impey, PhD to dive into periodized nutrition for elite and recreational endurance athletes. In this episode, Sam reviews the history of endurance nutrition, defines ‘carbohydrate availability’ and ‘train low’, and outlines how fasted training, two-a-day sessions and sleep low-train low strategies impact training adaptations. Sam also summarizes the glycogen threshold hypothesis under-pinning these strategies, talks train-low in team sports, and shares his view on the evolution of research in this area.

Summary of This Episode

SUMMARY (-5:00_

5:45 – History of endurance nutrition

10:30 – Definition of ‘carbohydrate availability’ and ‘train low’

14:45 – Fasted training and cell signaling pathway adaptations

19:00 – Fasted training and elite & competitive athletes

22:20 - Fasted training in recreational athletes

25:20 – Two-a-Day sessions and training adaptations

30:15 – Sleep Low-Train Low – the “sledgehammer”

37:45 -  How do you know if glycogen status low?

39:30 -  Train Low in team sport athletes

43:15 – Summary of the Glycogen Threshold Hypothesis

47:45 – what’s the evolution of research in this area?

Sam’s Bio

A Sport scientist at Mitchelton-Scott supporting World Tour men, woman and continental teams. Sam also conducts research to support performance outcomes at Edith Cowan University.

About Dr. Samuel Impey PhD

Dr. Samuel Impey PhD is a a sport scientist at Mitchelton-Scott supporting World Tour men, women and continental teams. Sam also conducts research to support performance outcomes at Edith Cowan University. Follow Sam on Twitter @SamImpey_.

S3 EPISODE 13 - Eating Disorders, Self-Worth & Conquering Binge-Eating w/ Dr. Glenn Livingston PhD

Season 3, Episode 13 Dr. Bubbs interviews Dr. Glenn Livingston, expert psychologist discusses his previous struggles with binge-eating, how the brain impacts food cravings, how self-worth plays a pivotal role in disordered eating, and potential pitfalls of being overly restrictive. Glenn also discusses why he prefers rules over guidelines, the influences of social media, and strategies for overcoming binge-eating.

Summary of This Episode

4:30 – Glenn’s previous struggles with food

13:00 – How the brain impacts food cravings

17:00 – “I am not my pig…”

20:00 -  Taking back control from your brain

33:30 – Self-worth and conquering bingeing

36:00 – Potential pitfalls of being overly restrictive

40:00 – Rules vs. guidelines

43:30 – The influence of social media on food behaviour

Link to Glenn’s Book

Never Binge Again

About Dr. Glenn Livingston PhD

Dr. Glenn Livingston PhD is a veteran clinical psychologist and was the long time CEO of a multi-million dollar consulting firm which has serviced several Fortune 500 clients in the food industry. Disillusioned by what traditional psychology had to offer overweight and/or food obsessed individuals, Dr. Livingston spent several decades researching the nature of bingeing and overeating via work with his own patients AND a self-funded research program with more than 40,000 participants. Most important, was his own personal journey out of obesity and food prison to a normal, healthy weight and a much more lighthearted relationship with food.

S3 EPISODE 12 - MMA Fighters: Physiological Testing, Training Methods & Making Weight w/ Dr. Corey Peacock PhD

Season 3, Episode 12. Dr. Corey Peacock, expert physiologist and strength coach dives into his work with elite MMA fighters, such as recently crowned UFC champion Kamaru Usman. Corey discusses the importance of understanding the physical demands, the key physiological tests he uses to assess an athletes profile, fitness level, and performance metrics to guide the training plan during camp. He also shares tips on making weight for fighters, his research on sleep, physical performance and injury in professional MMA fighters, how to mitigate head trauma and his work for the Society for Neurosports. Finally, Corey shares his thoughts on the evolution of research in MMA combat sport.

Summary of This Episode

5:30 – Physical demands of MMA fighters

8:00 – Key physiological tests to assess athlete profile

15:15 – Strategies for making-weight in elite MMA fighters

21:00 -  Fueling from weigh-in to fight night

25:00 – Limiting the impact of head trauma in fighters –

29:35 – Corey’s research in Sleep, Performance and Injury in MMA Fighters

33:00 – Recovery strategies: cryotherapy, Normatech boots, HRV and sleep monitoring

44:00 – Evolution of research in MMA fighting

Research & Education Links

SocietyForNeurosports

Fight Science Institute

About Dr. Corey Peacock PhD

Dr. Corey Peacock PhD is the Head Performance Coach and Sports Scientist at Peacock Performance Inc. providing strength & conditioning, physiological analysis, and injury prevention methodologies for some of the world’s elite combat athletes including Anthony ‘Rumble’ Johnson, Volkan Oezdemir, Michael Chandler Jr., and Chris Algieri. Corey works closely with professionals from the NFL, NHL, MMA and NCAAF and serves as an Associate Professor in the Department of Health and Human Performance at Nova Southeastern University and as a researcher has contributed multiple peer-reviewed publications integrating the fields of exercise physiology, athletic performance, and supplementation. 

S3 EPISODE 11 - Building Muscle, ‘Mini-Cuts’ & Training Principles w/ Steve Hall

Season 3, Episode 11, Dr. Bubbs interviews Steve Hall, competitive bodybuilder and powerlifter, as well as the founder of Revive Stronger. In this episode, Steve discusses the challenges that led him to pursue bodybuilding, fundamental training principles (specificity, progressive overload, fatigue management, programming, and individualization), the importance of volume landmarks (MEV, MRV, MAV), the nuances of deload weeks, common hypertrophy programming mistakes, the value of ‘mini-cuts’, how to best monitor your progress, and the key role of mindset in achieving your goals!

S3 EPISODE 10 - Priority Management, Personal Mastery & Moving Away from Distraction w/ Dr. Greg Wells PhD

Season 3, Episode 10, Dr. Bubbs interviews expert Dr. Greg Wells PhD, renowned sport scientist, author, broadcaster and speaker. In this episode, Dr. Wells talks about the biggest lessons learned – through success or failure – during his time in elite sport, the importance of fundamentals and consistency in achieving excellence. He gives pointers on how to go from distraction to focus, the difference between time management and priority management, the pitfalls of “busy-ness” in the workplace, the path to personal mastery, and much more. Don’t miss this episode!

Summary of This Episode

6:30 – Lessons learned as the director of sport science

10:00 – Importance of fundamentals in high performance

16:30 -  Moving from distraction to focus

20:15 – Personal Mastery - Morning

26:30 – Priority management not time management

29:30 - Personal Mastery – Evening

34:00 – ‘Superbodies’ Segments at Olympics

40:30 – Where will the next greatest gains in athlete performance come from?

Link to Greg’s Book

The Focus Effect

About Dr. Greg Wells PhD

Dr. Greg Wells PhD is a scientist, human performance expert and the bestselling author of Superbodies, The Ripple Effect, and his most recent book, The Focus Effect. Greg’s work highlights how the best in the world maximize their energy, grow their performance daily and elevate their longevity. Learn more at DrGregWells.com.

 
 

S3 EPISODE 9 - Sleep & Circadian Rhythm (Rewind Episode): Insights & Applications from 6 World-Experts

In Season 3, Episode 9 Dr. Bubbs REWINDS the tapes and takes a deep-dive into sleep with 6 world-leading experts who’ve appeared on the podcast. In this episode, Dr. Amy Bender PhD talks sleep recommendations, potential pitfalls of a “nappucino” and strategies to support falling asleep; Dr. Dan Pardi PhD discusses circadian rhythms and implications for weight loss and health; Dr. Cheri Mah MD talks about her work in the NBA, the benefits and limitations of the NBA nap, as well as WHEN it’s appropriate to implement the “coffee nap”; Dr. Ian Dunican PhD discusses caffeine use and implications on sleep and recovery in professional rugby players; Dr. Michele Lastella PhD dives into athlete chronotypes and how it may impact training and recovery; and Dr. Norah Simpson PhD from Stanford Medical School discusses the impacts of sleep loss on cognition. Fantastic insights from an all-star lineup of sleep experts!

Original Episodes

S1E4 – Dr. Amy Bender PhD

S1E36 – Dr. Dan Pardi PhD

S2E11 – Dr. Cheri Mah MD

S2E10 – Dr. Ian Dunican PhD

S2E28 – Dr. Michele Lastella PhD

S2E41 – Dr. Norah Simpson PhD

S3 EPISODE 8 - Muscle Loss, Sarcopenia, and Implications for Healthy Ageing w/ Dr. Theo Ispoglou PhD

In Season 3, Epsiode 8 Dr. Bubbs interviews Dr. Theocharis Ispoglou PhD to discuss the importance of muscle mass in healthy ageing and how age-related sarcopenia can compromise healthspan and longevity. In this episode, Dr. Ispoglou defines sarcopenia, discusses the most common causes and how this can impact your life expectancy. He also talks about key factors that can accelerate muscle loss, common tests that can be performed to assess for age-associated muscle loss and the impacts of novel forms of protein to preserve lean muscle and much, much more!

Summary of This Episode

2:45 – Definition of sarcopenia

4:30 – Causes of sarcopenia

7:10 – Losses of lean muscle after 50

9:30 – Leucine supplementation and older adults

15:00 – How leucine demand increases as we age

19:45 – Effect of protein gel vs. protein on appetite in older adults

23:00 – Should we raise the RDA of protein in older adults?

27:30 – Old myths - dangers of egg consumption and effects of protein on kidneys

30:00 – Common tests for age-related muscle loss

36:45 – Solutions for prevention of age-related sarcopenia

Links to Research Papers

Novel essential amino acid supplements enriched with L-leucine facilitate increased protein and energy intakes in older women: a randomised controlled trial

Double-blind, placebo-controlled pilot trial of L-Leucine-enriched amino-acid mixtures on body composition and physical performance in men and women aged 65–75 years

Daily L-leucine supplementation in novice trainees during a 12-week weight training program.

About Dr. Theocharis Ispoglou PhD

Dr. Theocharis Ispoglou PhD is a Reader in Nutrition and Muscle Health at Leeds Beckett University. He has a keen interest and expertise in studying the effects of nutritional and exercise interventions as a means to optimise human performance. In particular, identifying evidence-based strategies to prevent, minimize or treat sarcopenia. Contact Dr. Ispoglou via the Leeds Beckett website or follow on Twitter @Theo_Ispoglou.