Dr. Bubbs Performance Podcast

Season 2 Episode 36, 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!

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 breathwork 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! Check out drbubbs.com/podcast for full show notes.

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.

Season 2 Episode 32, Dr. Bubbs sits down with hypertrophy and muscle science expert Dr. Cody Haun PhD. In this episode, Cody will discuss a few of his recent papers, starting with recovery responses to light versus heavy resistance exercise in young men and unpacking what's happening at the molecular level between light and heavy loads. Next, Cody shares the results and key findings from his research on high versus low responders to training, the biomarkers associated with low, moderate, and high responders to training. Finally, Cody addresses the soy protein controversy around supplementation and testosterone. Does it impact estrogen level? Does it impact fat accumulation? Fantastic insights from Cody.

Season 2 Episode 31, Dr. Bubbs interviews Professor Ross Andersen PhD, kinesiologist and researcher at McGill University in Montreal to discuss his recent work on seasonal changes in body composition in collegiate football and hockey players. Dr. Ross discusses differences in pre-season to end of season changes in lean mass and fat mass, as well as different trends observed in football versus ice hockey. He also shares his experiences from working in the NFL with the Philadelphia Eagles and Baltimore Ravens and provides some insights into how to communicate science into practice.

Season 2 Episode 30, Dr. Bubbs sits down with Ben Brown ND to talk about IBS and pose the question “Does It Really Exist?” Ben will outline the classic definition for IBS and why many experts believe now is the time to rethink the classification of IBS as a syndrome. He’ll then discuss the true root causes of irritable bowel-like symptoms: functional imbalances, lifestyle and environmental factors, as well as nutritional factors. Ben also shares the limitations of standard testing, if there is value in functional medical tests and what clients and practitioners can do to resolve chronic digestive complaints.

In season 2 Episode 29, Dr. Bubbs interviews Miguel Mateas PhD(c) to talk about the gut microbiome and the implications on the gut-brain axis. In this episode, Miguel discusses the dynamic ecosystem that makes up the gut, how specific bacteria are attracted to certain conditions and the impact of processed food on the gut microbiota, as well as how exercise impacts gut microbial diversity (including new research on how the mindset may play a role), and then dives into the many ways the gut microbiota communicates with the brain and implications for health and performance. Great insights and metaphors to explain complex topics from Miguel!

Season 2 Episode 28, Dr. Bubbs interviews Dr. Michele Lastella PhD to talk chronotypes and athletes. In this episode, Dr. Michele discusses the three main chronotypes and how athlete chronotype can impact performance. He also shares how athletes participating in a sport which suits their chronotype (e.g. morning type participating in a morning sport) are more likely to train and perform optimally, digs into whether athletes are unconsciously self-selecting morning or evening sports and why coaches should consider athlete chronotype when scheduling training and competition. Dr. Michele also shares sleep hygiene tips, how to adjust your chronotype and suggestions for winding down and upgrading sleep. Check out drbubbs.com/podcast for more episodes.

In Season 2 Episode 27, Dr. Bubbs interviews Dr. Wes Kephart to discuss his recent paper on Body Composition, Blood Parameters, 
and Performance Metrics in CrossFit Trainees. We’ve got all the buzz words teed up for this episode as Wes dives into the rationale and set-up of his study on CrossFitters and Keto diets, impacts the 12-week nutrition strategy had on the their performance (e.g. 1-RM squat and 400m sprint), body composition, and blood markers. Wes also discusses some limitations of the study and things for the coach or athlete to consider before diving into this approach, as well as sharing his thoughts on supplementation after years in the research side of things. All this and much more!

Season 2 Episode 26, Dr. Bubbs interviews Jen Sygo RD MS, Performance Nutritionist for the NBA’s Toronto Raptors and Athletics Canada to talk relative energy deficiency in sport (RED-S). In this episode, Jen will discuss her recent study on REDS in female sprinters, share primary red flag symptoms and secondary ones to watch out for, and talk about the common misconception of low energy availability in power and sprint sports, and the consequences on performance. Jen also shares new insights on within day energy balance, the difficulties in assessing energy intake and expenditure, when athletes are “circling the drain” and share her experience working with NHL hockey players during the grueling playoff run and fueling in compressed competition schedules. Check out drbubbs.com/podcast for all episodes.

Season 2 Episode 25, Dr. Bubbs interviews Ramsey Nijem MS, the Head Strength and Conditioning Coach for the NBA’s Sacramento Kings. In this episode, Ramsey will discuss workload monitoring in team sport, the acute to chronic ratio and the relationship that exists between workload, fatigue, and injury. He’ll share his insights on the fine balance between pushing athletes too hard and not hard enough, how to balance out workloads in team sports when players are logging vastly different minutes, as well as navigating the inter-individual responses to training and why some players can tolerate much more than others. Ramsey also talks about the role of sleep and nutrition in recovery, highlights some of the fundamental exercises he uses with the Sacramento Kings players and much more. Check out my show notes at drbubbs.com/podcast.

Season 2 Episode 24, Dr. Bubbs interviews Dr. Richard Maurer ND, author of The Blood Code to talk about the top blood tests and biomarkers for health and longevity. In this episode, Dr. Maurer discusses measures of insulin resistance and how it may impact your health and nutrition choices, the value of the Tg/HDL ratio in heart health and how it compares to more conventional markers, thyroid markers, key micronutrients and the role of inflammation in health and longevity. Dr. Maurer shares some great pearls of wisdom from over two decades of working with clients. Check out drbubbs.com/podcast for show notes.

Season 2 Episode 23, Dr. Bubbs chats with figure competitor, fitness model and former track and field coach Alicia Bell to discuss prep for figure competition. In this episode, Alicia talks nutrition, training and supplement strategies she uses to beat the competition: how far out from competition she starts dieting, her macro splits and percentage calorie drops from week to week. She discusses her preferred cardio, from steady-state to HIIT, as well as her favourite recovery strategies like infra-red sauna and cryotherapy. Alicia finishes off by talking mindset and the mental game of competition prep and leaning out, as well as some pearls of wisdom from years of competing. Check out my show notes at drbubbs.com/podcast.

In season 2 episode 22, Dr. Bubbs interviews award-winning writer Amit Katwala to discuss how the athletic brain impacts performance. In this episode, Amit discusses how the art of anticipation and high-speed decision making sets elite athlete’s brains apart from the rest of us, describes what happens in the brain when athletes overthink during competition, reviews the connection between brain neuroplasticity, BDNF and dopamine, how to get into a flow-state, strategies for performing under pressure… and much, much more. Check out drbubbs.com/podcast for show notes.

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! Check out drbubbs.com/podcast for full show notes.

Season 2 Episode 20, Dr. Bubbs sits down with Alessandro Ferretti to discuss the role of fasted morning glucose as a marker for health, recovery and longevity. Alessandro outlines what impacts your fasting glucose marker, when and how to measure, and some pitfalls of over-interpretation. Alessandro also discusses his recent research with Dr. Daniel Plews and Prof Paul Laursen on the effects of a ketogenic diet on HIIT training performance and the keys of how to interpret them into your practice.

In Season 2 Episode 19, Dr. Bubbs interviews Dr. Michael Lewis MD to discuss the applications of high-dose omega-3 supplementation in concussions. In this episode, Dr. Lewis reviews the pathophysiology of concussion and how it unfolds in two distinct phases, which athletes are at the highest risk of concussion, his research into the use of high-dose omega-3 for concussion in the military, protocols for omega-3 use with concussion, as well as the novel application of CBD oil for head trauma and mental conditions. Go to drbubbs.com/podcast for full show notes.

In Season 2 Episode 17, Dr. Bubbs interviews world expert Professor Stuart Phillips PhD to talk about his contribution to the International Olympic Committee's (IOC) recent research and consensus statement on the use of supplements in sport. In this episode, Stu discusses athlete rationale and motives for using supplements, caffeine dosing strategies for endurance based exercise versus repeated sprints, the application of dietary nitrates and what exercise duration benefits most, as well as evidence-based immune support supplements (sharing which are more hype than substance). Stu also outlines supplements that indirectly support performance via improving capacity to train or recovery such as HMB, omega-3s, and collagen supplements, as well as the  ‘decision making’ tree to help coaches, athletes and practitioners figure out how to best apply supplement strategies. Check out drbubbs.com/podcast for all episodes and show notes.

In Season 2 Episode 16, Dr. Bubbs sits down with strength coach and head of sport science at The University of Notre-Dame Jordan Webb. In this episode, Jordan shares his experiences working in professional sport in the NBA, NFL, MLS as well as his current role with men’s soccer and women’s rowing. Jordan talks pros and cons of athlete monitoring, integrating technology and analytics into a system, and the fundamental role of effective communication to achieve athlete buy-in and program success.

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. Check out drbubbs.com/podcast for full show notes.