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!

S3 EPISODE 7 - Heart Rate Variability, Team Sports & Monitoring Athletes w/ Dr. Andrew Flatt PhD

In Season 3, Episode 7 Dr. Bubbs interviews Dr. Andrew Flatt PhD to discuss applications of heart rate variability (HRV) monitoring in team sport athletes. Dr. Flatt reviews the basic physiology of HRV, how pre-season testing can inform your training and recovery plans, how in-season monitoring influences decision making, and new findings on HRV results in larger athletes, such as linemen in American football. Dr. Flatt also discusses how the “other 22-hours” in the day – sleep, long-haul travel, mental and emotional stress, etc. – impact the nervous system and HRV measures, and finally provides some practical tips on how to collect HRV measurements, validated apps, and red flags to avoid when interpreting results.

Summary of This Episode

7:00 – What Is HRV?

7:45 – What impacts HRV scores in athletes

11:00 – Pre-season HRV trends in team sport athletes

13:20 – Olympic vs. national level swimmer HRV values

25:00 – In-season monitoring in collegiate football players

33:00 – Strategies for improving recovery as competitive season progresses

40:00 – Monitoring – a tool to start a conversation

46:30 – Different “apps” to implement with clients

57:00 – Evolution of research in HRV and team sports

Research Links

Individual Heart Rate Variability Responses to Preseason Training in High Level Female Soccer Players

Cardiac-Autonomic Responses to In-Season Training Among Division-1 College Football Players

Association between Subjective Indicators of Recovery Status and Heart Rate Variability among Divison-1 Sprint-Swimmers

About Dr. Andrew Flatt PhD

Dr. Andrew Flatt is an Assistant Professor and Sports Medicine Graduate Program Director at Georgia Southern University. Andrew has a PhD in Human Performance from the University of Alabama where he worked with football, swimming and soccer. He has an extensive athletic background including hockey, rugby, collegiate football and raw powerlifting. His research interest is in heart rate variability and its application to monitoring training status in athletes. Follow Andrew on Twitter.

S3 EPISODE 6 - Longevity, 7 Pathways of Ageing & Increasing Healthspan w/ Dr. Rocco Monto MD

In Season 3, Episode 6 Dr. Bubbs interviews Dr. Rocco Monto MD, award-winning orthopedic surgeon, team physician for US Soccer, and author of 'The Fountain: A Doctor's Prescription to Make 60 the New 30'. In this episode, Dr. Monto talks about the Blue Zones and the common themes in their longevity, outlines the 7 pathways of ageing, and highlights howmitochondrial  dysfunction plays a key role in ageing. He also discussescellular senescence, time-restricted feeding, and whether or not coffee has potential longevity benefits, as well as the role of supplements, meditation and sense of community and purpose in living a long, healthy life.

Summary of This Episode

5:30 – Blue zones and longevity

7:45 – 7 pathways of ageing

9:40 – Mitochondrial dysfunction and ageing

13:20 – Chronic inflammation and longevity

16:00 – Time-restricted feeding strategies

24:30 – Supplemental testosterone, medications and longevity

27:15 – Nicotinamide riboside (NR) supplements and ageing

29:30 – Exercise and longevity

34:30 – Social connectivity, meditation and the importance of mentors

43:00 – Dr. Monto’s simple tip for increasing healthspan

Link to Rocco’s Book

The Fountain

About Dr. Rocco Monto MD

Dr. Rocco Monto MD is an an award-winning orthopedic surgeon and sports medicine specialist, internationally recognized for his pioneering clinical research on regenerative medicine and innovative approach to complex medical issues. Dr. Monto is also a team physician for US Soccer, a medical consultant for a global portfolio of elite athletes, and author of the new book, The Fountain: A Doctor's Prescription to Make to Make 60 the New 30Learn more at drmonto.com.

S3 EPISODE 5 - Winning Habits, Adaptability & 59 Lessons w/ Dr. Fergus Connolly PhD

Season 3, Episode 5. Dr. Bubbs interviews renowned sport scientist Dr. Fergus Connolly PhD to discuss the 59 Lessons he’s learned throughout his illustrious career in elite and pro sports. In this episode, Fergus shares how 99% healthy is not 100% injured, how he learned the value of quality of effort from legendary coach Big Sam Allardyce, the importance of listening more than you talk, why it’s essential to “keep the main thing the main thing” if you want to perform at your best, how your “ability to adapt determines your ability to succeed”, why is the fight won before you take the field and much, much more. Don’t miss this episode!

Summary of This Episode

1:30 – 99% healthy is not 100% injured

6:00 – Big Sam Allyrdice and the value of quality of effort

9:45 – Team work & culture – listen more than you talk

17:30 – You can’t take your eyes off the main prize

21:15 – Your ability to adapt determines your ability to succeed

25:00 – Why is the fight won before you take the field

29:00 – Letting athletes play and allowing room to fail

35:00 – Tips on success and overcoming failure 

Link to Fergus Connolly’s Book

59 Lessons: Working with the World's Greatest Coaches, Athletes, & Special Forces 

About Dr. Fergus Connolly PhD

Dr. Fergus Connolly is one of the world’s foremost human performance thought leaders and influencers, and has applied performance science with leading sports, military, and business teams. He is the only coach to have full times roles in every major sport, including soccer (Liverpool, Bolton Wanderers), professional and college football (San Francisco 49s and University of Michigan) and rugby (Welsh national team). Follow Fergus on Twitter @Fergus_Connolly 

S3 EPISODE 4 - Training Wisdom, Periodization & The Cardinal Rule w/ Dr. Dan Cleather PhD

Season 3, Episode 4. Dr. Bubbs interviews Dr. Dan Cleather PhD to discuss all things strength and conditioning. In this episode, Dan outlines the most common mistakes trainers, clients and athletes make in training, the problem with conventional guidelines for training intensity, and the value of starting a program small. He’ll also share his preference for wave loading, the value of autoregulation, why it’s important to leave sessions feeling better than when you started, his MOST important “cardinal rule” of training, as well as insights from years working in the trenches. This episode is loaded with evidence-based insights and wisdom from Dr. Cleather! 

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

Link to Dan’s Book

The Little Black Book of Training Wisdom

About Dr. Dan Cleather PhD

Dr. Dan Cleather PhD is a strength coach, educator and scientist. Dan has worked with the English Institute for Sport, as well as World and Olympic champions in track and field athletics, rowing, canoeing and rugby. He is currently Programme Director of the MSc in Strength and Conditioning at St Mary’s University, Twickenham. Follow Dan on Twitter @dr_jump_uk.

S3 EPISODE 3 - Leadership, Building Culture & Learning from Failure w/ Coach Roy Rana

Season 3, Episode 3, Dr. Bubbs sits down with renowned basketball coach Roy Rana, the first coach to guide Canada Basketball to a gold medal at the U19 basketball World Championship in Egypt in 2017. In this episode, coach Roy talks about performing under intense pressure, the major lessons he’s learned through failure, he defines what he believes “culture” truly is and what goes into building a successful culture. He also talks about building team chemistry in a short time frame, how sport science has impacted his coaching, the mentors who’ve influenced him throughout his career and why he does what he does. Tremendous insights here from one of the best.

Summary of This Episode

6:30 – Performing under pressure

10:15 – Maintaining intensity and focus following big wins

13:15 – Coach Roy’s lessons learned through failure

16:30 – What is culture? What goes into building a successful culture?

20:40 – Communicating with today’s young athletes

22:30 – Team building in a short time frame

24:00 – Load management and sport science guiding practice

26:45 – Learning from mentors inside basketball - Tom Izzo, Greg Popovich, Quinn Snyder, Dwayne Casey, etc. – and outside basketball with George Raveling

28:30 – Why do you do what you do?

30:30 – Next greatest gains in terms of performance

Links to Roy Rana Videos

Coach Roy talks basketball fundamentals

Coach Roy Rana talks preparation for FIBA Americas tournament 

Coach Roy’s work in India with Dribble Academy

About Coach Roy Rana

Roy Rana is the first coach to guide Canada Basketball to a gold medal at a basketball World Championship, with Canada Basketball’s U19 squad winning the title at the 2017 FIBA U19 World Cup in Egypt.  Roy has also been serving as the head coach of our Canadian men's national basketball team for the  2019 FIBA World Cup qualifiers, successfully accomplishing that feat with an impressive win over Brazil in Dec 2018 to qualify for 2019 basketball world cup in China. Roy is currently the head coach of Ryerson University men's basketball team in Toronto - a perennial powerhouse in Canadian University Basketball – and head coach of the World Select Team at the Nike Hoop Summit since 2011. Follow Roy on Twitter @RoyRana.

S3 EPISODE 2 - Bodybuilder Nutrition, Re-Feed Strategies & Muscle Dysmorphia w/ Dr. Lachlan Mitchell PhD

Season 3, Episode 2, Dr. Bubbs sits down with Dr. Lachlan Mitchell PhD from Australia to discuss whether competitive bodybuilders are using evidence-based nutrition strategies to manipulate their physiques. In this episode, Lachlan will discuss his research in male bodybuilders, if its possible to build muscle and lose fat at the same time, carbohydrate intake differences amongst America, Canada and Australian bodybuilders, how getting leaner impacts resting metabolic rate (RMR), “peak week” weight cutting strategies and how they impact hormonal balance in the body. He also shares insights on the growing issue of muscle dysmorphia, red flags to watch out for and then rounds things out with his thoughts on the evolution of bodybuilding research. 

Summary of Episode

3:30 – Lachlan’s research study in male bodybuilders

8:00 – How long should a prep phase be?

14:30 – Is it possible to build lean muscle and get leaner at the same time?

18:00 – Carbohydrate intake differences the UK, USA and Australia

22:00 – The use of “re-feed” strategies

25:00 – Aerobic training volume, personal preference, and “peak week”

29:45 – The impact of getting leaner on resting metabolic rate (RMR) 

34:00 – How are hormone level impacted during cutting-phase?

38:00 – Impact of hunger hormones during weight-cutting

40:15 – “Peak Week” weight-cutting strategies; water-loading, diuretics, etc.

43:30 – Muscle dysmorphia – definition, population trends and red flags

53:45 – Evolution of body building strength gains 

Research Papers

Dietary Intake of Competitive Bodybuilders

Do Bodybuilders Use Evidence-Based Nutrition Strategies to Manipulate Physique?  

About Dr. Lachlan Mitchell PhD

Dr. Lachlan Mitchell PhD is a dietitian and exercise scientist in the Department of Exercise and Sport Science at The University of Sydney. His research focuses on the physiological impact of body composition change through manipulation of nutrition and exercise variables. Follow Lachlan on Twitter @lachmitch5195 

S3 EPISODE 1 - Vitamin D, Immunity and Exercise-Induced Muscle Damage w/ Dr. Daniel Owens PhD

Season 3 Episode 1, Dr. Bubbs kicks off the year talking vitamin D, performance and which supplements can impact exercise-induced muscle damage with expert Dr. Daniel Owens PhD. In this episode, Daniel reviews the history of vitamin D research, how vitamin D may impact athletic performance, variations in vitamin D status amongst athletes and different ethnicities, as well as suggestions for testing and supplementation. Dan also discusses his work on exercise-induced muscular damage, reviewing the physiology of recovery and how certain functional foods can impact various stages of the recovery process.

Summary Of Episode

1:30 – Brief history of vitamin D

8:45 – How may vitamin D impact athletic performance

15:45 – Vitamin D variation between athletes

19:50 – Ethnicity and vitamin D status

24:15 – Mega-dosing with vitamin D supplements

30:30 – Exercise-induced muscle damage (EIMD) and biomarkers

32:00 – Cherry juice, polyphenols and EIMD

35:45 – Omega-3 fats and EMID

44:00 – Evolution of research on vitamin D and athletic performance

Research Papers

Efficacy of High Dose Vitamin D Supplements for Elite Athletes

Exercise-induced muscle damage: what is it, what causes it and what are the nutritional solutions? 

About Dr. Daniel Owens PhD

Dr. Dan Pardi PhD is a lecturer in cellular and molecular sport and exercise science at Liverpool John Moores University, a sport nutrition consultant to the Warrington Wolves professional rugby league club, and former performance nutritionist for England Rugby Football Union (the RFA). Follow Dan on Twitter  @Dan_Owie.