Dr. Bubbs Performance Podcast

In Season 5, Episode 12 Dr. Marc Bubbs interviews Dr. Jim Afremow, PhD, author of The Champion's Mind, The Champion's Comeback, The Young Champion's Mind, and his new book The Leaders Mind. SUMMARY OF EPISODE: 3:30 – HOW Jim got interested in sport psychology? 5:05 – Roadblocks to bringing the ‘right' attitude everyday. 7:05 – Strategies to limit negative thoughts 8:45 – Where to start with mental performance techniques. 11:25 – garbage in, garbage out: negative repetitive thoughts. 13:30 – How to connect with athletes who haven't bought in to mental training 18:05 – Do teams need independent mental health professionals to support athletes/staff? 20:28 – the ‘best' time to build your mindset skills”? 22:10 – What is leadership? Where do you start? 25:40 – How to start building ‘culture' and ‘connection'? 27:40 – Findign your leadership style vs. fitting into a culture 31:05 – One simple question can transform your coaching relationship? 32:35 – How your body language impacts your mental game 37:40 – Training mindset vs. game day nutrition 39:24 – Can you flip the switch on game day? 41:24 – Building a young athlete's mindset skills 44:00 – Where to start with kids and mindset training? 46:45 – In a world of distraction, how do we stay present? LINKS TO DR. AFREMOW'S WORK: https://goldmedalmind.net/ TW: https://twitter.com/goldmedalmind ... Enjoy the podcast? Subscribe for more great content! ... Listen to the PERFORMANCE NUTRITION PODCAST (PNP): iTunes: https://podcasts.apple.com/gb/podcast...... Spotify: https://open.spotify.com/show/2juoLlB...... Soundcloud: https://soundcloud.com/drbubbs​​​​​​​ FOLLOW: Instagram: - https://www.instagram.com/drbubbs/​​h... - https://www.instagram.com/theathletee... Twitter: https://twitter.com/DrBubbs​​​​​​​ WEBSITES: - https://www.athleteevolution.org (Performance Nutrition Education) - https://drbubbs.com (Health & Performance) BOOK (#1 BEST SELLER): PEAK: The New Science of Athletic Performance That Is Revolutionizing Sport https://drbubbs.com/athletes

In Season 5, Episode 11, Marc interviews Dr. James Morehen, PhD, a performance nutritionist working in rugby league, previously for English Football Association and consulting with athletes across numerous sports. Summary of the Episode 2:30 – James' background in science and sport. 4:30 – What is weight cycling? 6:55 – What is fat-overshooting? 10:50 – James' recent paper on a 5-year weight training cycle… 14:10 – The typical resting metabolic rate, caloric intake and daily food items of the pro boxer 16:30 – Rocky's weight-making strategy the week before weigh-in 21:05 – Old-school weight making strategies that put athletes at risk 24:10 – Does repeatedly trying to ‘make weight' result in fat overshooting as you age (or athlete retires)? 32:05 – Some of the tips James' picked up interviewing some of the world's best practitioner 37:00 – What's life like at the Bristol Bears pro rugby club 39:20 – Diet plan vs. lifestyle change – which comes first? James Morehen, PhD Website: https://morehenperformance.com/ Twitter: @James_Morehen

In Season 5, Episode 10 Dr. Marc Bubbs interviews Dr. Jenna Macchiochi, PhD expert immunologist, lecturer at Sussex University and author of Immunity: The Science of Staying Well. Dr Jenna specialises in understanding how nutrition and lifestyle interact with the immune system in health and disease. Summary of Episode 2:05 – How immunologists Dr. Jenna Machiocca, PhD got interested in the field? 3:50 – What is your immune system? (It May Surprise You!) 7:05 – Myths around the immune system you hear online? 10:30 – What is immune-metabolism? (The connection between immunity and metabolism) 14:10 – How weight loss, or maintaining a healthy weight, has a powerful impact on immunity and health. 18:10 – Your chronological age vs. your immunological age. (Why is it important?) 21:25 – Covid19 and myocarditis: does the covid19 vaccine increase your risk? 24:05 – Controlled exposure of covid19 virus vs. the whole virus (genetic variation) 28:25 – Will the seasonal cold and flus be worse this year? (Will you have an immunity debt?) 33:00 – Nutrition for immunity: where to start? 37:45 – How does an urban vs. rural environment impact immune function? 40:05 – Food colours and immunity 45:30 – Supplements to support immunity 48:35 – How mindset and nature is interconnected with our immunity

In Season 5, Episode 9 Marc chats with Dr. Sam Impey, PhD, Sport Scientist at Team BikeExchange and co-founder of the nutrition App Hexis, as well as Performance Chef Nicki Strobel to dissect they work they do in pro cycling with Team Bike Exchange to prepare for major races like the Tour de France. Summary of the Episode 2:00 – Introduction to Dr. Samuel Impey, PhD, and performance chef Nicki Strobel. 4:15– The build-up to a Tour de France: how do performance staff prepare riders? 6:35 – What does ‘training the gut' mean for cyclists (and other endurance athletes)? 9:15 – How many carbs per hour does a Tour de France rider consume? 12:30 – How does a Performance Chef work with athletes? 16:15 – The importance of re-fueling in the first few hours after intense training. 19:55 – Why does chef Strobel put the riders favorite meals at the end of a Grand Tour? 23:10 – The value of simplicity in achieving compliance. 25:30 – Carbohydrate periodization in elite cyclists: how does it play out? 29:55 – The value of ‘education' versus ‘prescription' when it comes to nutrition. 34:45 – Bodyweight and skinfold calipers: how do they inform performance staff decisions with riders? 37:00 – Assessing resting metabolic rate (RMR) in cyclists; how might it change in training vs. competition. 39:00 – Consideration for practitioners and coaches when athletes are training at altitude. 42:45 – Two key reasons for low-fiber foods before mountain climbs. 45:35 – Supplement strategies for elite cyclists & the value of ‘do no harm'. 51:10 – How does cultural diversity in a performance staff, and athletes, help to propel performance. Watch the FULL EPISODE on YOUTUBE >> Performance Nutrition Podcast >> as well as short clips with key takeaways about the episode. Enjoy the podcast? Leave us a review!

Dr. Marc Bubbs interviews Dr. Matt Frakes, PhD, the Director of Nutrition at Notre-Dame University Football to discuss his career path, lessons learned in the trenches, his performance nutrition philosophy for elite football players, as well as his research into nutrition for concussion support. Summary of the Episode 3:00 – Dr. Matt Frakes background 7:50 – Matt's lessons learned from teams he's worked with; baseball, basketball, etc. 12:30 – Recovery, sleep and how to support athlete health 15:30 – Working with female athletes, the menstrual cycle, and anemia 17:45 – Plant-based diets and athletes 21:40 – Strategies to help build good relationships with your athletes 24:40 – Menu development in collegiate athletes 27:20 – Year 1 at Notre-Dame Football; preparation, preparation, preparation. 28:45 – How to ramp up refueling in the pre-season (when caloric demands highest) 37:00 – In-season fueling for football players 37:55 – What are key nutritional factors to consider at the end of a playing season 42:35 – Matt's work in nutrition to support concussion and head trauma 45:55 – Nutrients to protect the brain 50:00 – How fatherhood has changed you as a practitioner Watch the FULL EPISODE on YOUTUBE >> Performance Nutrition Podcast >> as well as short clips with key takeaways about the episode. Enjoy the podcast? Leave us a review!

Dr. Marc Bubbs interviews Dr. Drew Ramsey, MD, a psychiatrist, assistant clinical professor of psychiatry at Columbia University College of Physicians and Surgeons, leading proponents of Nutritional Psychiatry and author of Eat To Beat Depression and Anxiety (HarperWave 2021). Summary of the Episode 3:05 – Dr. Ramsey's background 5:10 – How environment impacts our mood and rates of anxiety 6:45 – Inflammation and health 8:00 – Dr. Ramsey's two key pillars of assessment: what they eat or where is their motivation? 9:40 – Focusing on ‘food categories' rather than foods 11:30 – Low mood and anxiety in younger populations 16:50 – Work becomes our identity – especially in men 20:30 – Anxiety and low mood in midlife, what changes. 22:45 – How to ‘keep score' with your day, demands and kids 24:00 – Is depression just a neuro-chemical imbalance 27:14 – Reversing stigma of mental health challenges in men 31:45 – Biomarkers for depression, anxiety or low mood 37:30 – Motivational interviewing and understanding clients 45:00 – Lack of sleep and low mood 46:50 – Exercise as a treatment for depression 48:50 – Supplements for low mood and anxiety Watch the FULL EPISODE and SHORT CLIPS on YouTube >> Performance Nutrition Podcast. Question? Reach out to @DrBubbs on Twitter and Instagram.

Dr. Marc Bubbs interviews Dr. Jose Areta, PhD, who currently works as a lecturer in Sports Nutrition and Metabolism at the School of Sport and Exercise Sciences at LJMU. Summary of the Episode 3:35 – Jose educational and research background 7:00 – The definition of ‘low energy availability' (LEA) 11:45 – Biomarkers of low energy availability: do they exist? 16:20 – T3 hormones are a predictor of LEA. 19:30 – Is leptin a biomarker of LEA? 21:45 – IGF-1 as a biomarker for LEA 22:55 - Bone biomarkers for LEA 25:52 – The menstrual cycle as a biomarker and possibility of low energy availability in men 32:15 – The effects of protein and carbohydrates in states of low-energy availability 34:15 – The ‘sleep low' training strategy 39:25 – High performance is a balancing act 40:55 – The evolution of research in low energy availability Watch the FULL EPISODE and SHORT CLIPS on YouTube >> Performance Nutrition Podcast. Question? Reach out to @DrBubbs on Twitter and Instagram.

Dr. Marc Bubbs interviews Alex Auerbach, PhD, the Director of Wellness and Development for the Toronto Raptors who holds a doctoral degree in counseling psychology with a specialization in sport and performance psychology. Summary of The Episode 3:45 – Alex’s educational and coaching background 10:10 – The ‘achievement motivation’ framework 14:15 – Climbing the ladder in sports: mindfulness and environment 18:20 – Mindfulness techniques – where to start? 20:20 – Reframing: putting Experience Into Perspective 23:45 – How our language impacts our outcomes 27:10 – ‘You’re so talented!” Unconcsiously perpetuating a ‘fixed’ mindset 30:05 – Team-Effectiveness literature: what makes teams work. 35:25 – Culture disruption: The mismatch between what people are preaching and what they’re practicing…” 42:00 – Identifying team or organizational values 52:00 – How technology impact our mindset and anxiety 56:45 – The next frontier in mental performance Watch the FULL EPISODE and SHORT CLIPS on YouTube >> Performance Nutrition Podcast. Question? Reach out to @DrBubbs on Twitter and Instagram.

Dr. Marc Bubbs interviews Dr. Herman Pontzer, PhD, associate professor of evolutionary anthropology at Duke University and author of the new high-acclaimed book Burn to debunk the misunderstood science of metabolism in this FULL EPISODE of Season 5, Episode 4 of the Performance Nutrition Podcast. Summary of the Episode 4:02​ – Why Herman chose to write Burn 6:09​ – His first experience with the Hadza tribe in Tanzania 8:35​ – How far do the Hadza walk every day? (Why does it matter?) 10:44​ – Does improving running economy impact caloric expenditure? 15:55​ – Metabolic health conditions and the effect of exercise 19:10​ – The role of the brain in appetite regulation 21:30​ – Modern food environment, gene pool, and obesity 24:30​ – Benefits of exercise on overall health 26:30​ – What are the bounds of endurance performance? 29:20​ – How many calories can you actually eat? (Get energy into the body) 33:45​ – Evolutionary hangover: sticking with our ‘tribe’ 35:30​ – The cost of a calorie today vs. 100 years ago 36:40​ – The effect of gut microbiota on calories you use and take up 38:45​ – How the diet of hunter-gatherers change based on latitude 40:50 – Genetic changes in Inuit that do NOT favour ketogenic adaptations 43:20 – Evolution of research for Herman Pontzer’s team *Listen to the full video interview in Season 5, Episode #4 of the Performance Nutrition Podcast on YouTube, at AthleteEvolution.org, or your favorite podcast platform. PERFORMANCE NUTRITION PODCAST: iTunes: https://podcasts.apple.com/gb/podcast...​... Spotify: https://open.spotify.com/show/2juoLlB...​... Soundcloud: https://soundcloud.com/drbubbs​​​​​​​​ FOLLOW: Instagram: - https://www.instagram.com/drbubbs/​​h...​ - https://www.instagram.com/theathletee...​ Twitter: https://twitter.com/DrBubbs​​​​​​​​ Facebook: https://www.facebook.com/DrBubbs​​​​​​​​ WEBSITES: AthleteEvolution.org (Performance Nutrition) DrBubbs.com (Midlife Health & Performance)

In Season 5, episode 3 Dr. Marc Bubbs is talking with author and head coach for AFL Canada team Cody Royle about 'The Tough Stufff – 7 Hard Truths About Being A Head Coach' Cody and Marc discuss key elements how pressure and the emotional toll impact coaches, how coaching is not about you (but all about you), how ultimately you’re trying to craet your own identity within your team, how we need to rethink communication and a whole lot more. >> Visit YOUTUBE Channel 'Performance Nutrition Podcast' to watch full video interview or individual clips >> https://www.youtube.com/watch?v=XOyjZGyQ1bk

S5E2// Phytonutrients in Meat: Beyond Macros & Micros w/ Dr. Stephan van Vilet, PhD by Dr. Marc Bubbs

Summary of the Episode: 1:11 – Marcus’ background 2:30 – Nutritional requirements for younger athletes 8:15 – Schedule of an academy football player 9:38 – Resting metabolic rate in younger athletes 13:00 – Are all equations appropriate for young athletes? 14:00 – Consequences of under-fueling 17:20 – Youth vs. adult athletes: physiological and metabolic differences 19:25 – Can youth athletes ‘carb load’ 20:05 – Supplying carbs during training for youth athletes 22:25 – Energy expenditure in youth athletes: targets to aim for 26:58 – Senior vs. academy players – how the ‘rest of day’ impacts expenditure 28:40 – Fueling in under 14 and under 12 age groups 30:30 – Importance of establishing meal frequency 32:40 – The importance of breakfast in young footballers 35:30 – Marcus’ work with Aston Villa in the English Premier League 37:15 – Nuances in working at the highest level of professional football 39:10 – Relationship between chefs and performance nutritionists 42:15 – Evolution of performance in elite and professional football

In Season 4, Episode 20 Dr. Marc Bubbs interviews strength and conditioning coach Clance Laylor to talk about: 3:38 – Clance’s frame of reference for writing the book 5:24 – The value of intensity when training 8:05 – The role of Pierre Roy in supporting and mentoring Clance’s career 11:45 – Common mistakes of young athletes when lifting 16:10 – The role of Charles Poliquin in supporting and mentoring Clance’s career 18:35 – Coaching and communication style with today’s young athlete 23:10 – Setting the culture: leader-follower dynamics 26:21 – What Clance’s sees on the nutrition front in the gym 33:10 – How environment shapes the path to nutritional changes 39:10 – Clance’s background in sprinting and how its influenced his training philosophy 40:10 – Big take-home message to athletes and coaches

In Season 4, Episode 19 Dr. Marc Bubbs interviews researcher and medical doctor Dr. Patrick O’Halloran, PhD to discuss novel biomarkers of concussion and applications in the field. Summary of Episode 4:08 – Dr. O’Halloran’s background 5:45 – The difference between medical and sport diagnosis of concussion 8:20 – The highly variable recovery timeline from concussion 10:02 – The field-based assessments of athlete suffering head trauma on the field 12:45 – Should all sports have universal guidelines for concussion diagnosis? 16:30 – Acute biomarkers for diagnosing concussion markers 27:10 – Benefits of instant ‘point of care’ concussion testing 29:55 – How much extra benefit do you get from sport to sport, when applying point of care testing? 31:45 – Game day testing and the recovery process once diagnosed on the pitch. 34:30 – Other biomarkes in the field of concussion diagnosis. 40:50 – Medications to support concussion recovery (and how side-effects can mimic symptoms). 44:05 – The application of CBD, exogenous ketones, creatine, or other supplements for concussion recovery? 52:45 – Take-home message of biomarkers for concussion support?

In Season 4, Episode 18 Dr. Marc Bubbs interviews scientist and insulin expert Dr. Ben Bikman, PhD to discuss how chronically high insulin levels can drive chronic disease states. Summary of Episode 3:05 – Why did our grandparents get sick? 5:45 – Why insulin resistance is at the root of most chronic conditions 7:45 – Hyper-insulinemia and weight gain 10:40 – The insulin resistance and heart disease connection (and why it matters) 14:20 – How chronically high blood glucose levels impair your vascular health 16:50 – Football linemen, metabolic profiles and the role of fitness and exercise 23:40 – Taking insulin and how it impacts your fat cells (in diabetics) 28:20 – Why insulin as a medication for type-2 diabetes is a short-sighted approach 32:05 – The connection between insulin resistance and brain function 38:04 – Is there an application for exogenous ketones to prevent (or delay) dementia 39:05 – Dietary strategies to support insulin resistance 46:45 – Blood tests for assessing degree of insulin resistance 49:05 – Exercise and insulin sensitivity: resistance and aerobic activity

Summary of Episode: 2:30 – Zach’s background in sports and business journalism 5:25 – Zach’s book The Performance Cortex: how the brain impacts performance in baseball 10:55 – The biggest surprises in touring neuroscience labs around the country 15:55 – When to swing; when not to swing. 20:05 – Pattern recognition versus reaction time 25:02 – Even elite experts struggle in a new context 28:15 – Information is information, does it always inform performance? 30:50 – Why do ‘batting practice’ at 60% game speed? 32:00 – Zach’s take home message from researching the brain in high performance. 36:05 – What makes a great writer? 39:00 – The power of story-telling Zach is the author of The Performance Cortex, which explores the neuroscience of motor skills, published by Dutton/Penguin Books in April 2018. Zach has covered five Final Fours, the Super Bowl, the World Series, the NBA postseason, US Open tennis and championship golf - among numerous other events - for the Times, as well as regularly contributing coverage of New York's professional and college teams. He lives in New York City with his wife, Missy, their son, Jordan, and their dog, Luke.

Dr. Marc Bubbs interviews muscle and bone scientist Dr. Ben Kirk, PhD whose area of interest includes age-related declines in muscle and bone to discuss… 3:45 – Ben’s background in nutrition and research 5:35 – The connection between osteopenia and osteopororis 7:45 – Risk factors for osteosarcopenia 15:30 – Cross-talk between muscle and bone cells 18:00 – Screening tools for clinicians to assess for osteosarcopenia 24:00 – Nutritional interventions for osteosarcopenia 32:00 – Creatine + resistance exercise for sarcopenia and osteoporosis 34:10 – Muscle weakness, falls, fractures and consequences for quality of life 39:40 – The evolution of research in osteosarcopenia

In Season 4, Episode 15 Dr. Marc Bubbs interviews expert physiologist Rob Edinburgh, PhD whose area of interest includes meal timing and exercise to discuss… 3:00 – Rob’s background in nutrition and research 5:15 – Review of energy balance: energy intake and expenditure 6:10 – What is metabolic health? 13:15 – Effects of skipping breakfast (versus eating breakfast) on exercise adaptations 17:30 – Energy balance over a 24-hour period in breakfast vs. skipping breakfast 21:30 – How does intensity training impact the results of the study? 23:30 –How does ‘breakfast timing’ impact exercise adaptations in overweight and obese individuals 28:30 – Meal + exercise interactions - acute responses to exercise 31:40 – Metabolic benefits of exercising in the fasted-state (in healthy people) 36:30 – The main pathways via which exercise supports better health: AMPK, PGC1-alpha 42:30 – Energy Balance: weight loss and health vs. performance 45:45 – The use of intra-muscular triglyceride during fasted exercise 50:00 – How context is key when it comes to breakfast vs. ‘no breakfast’ 53:00 – The evolution of research in this area Enjoy the podcast? Tag us on Instagram, Twitter or Facebook @DrBubbs

In Season 4, Episode 14 Dr. Marc Bubbs interviews biological dentist Dr. Dominik Nischwitz to discuss… SUMMARY OF EPISODE 3:00 – Dr. Dome’s background in dentistry and nutrition 4:50 – Weston A. Price’s influence on Dr. Dome’s nutrition philosophy 10:28 – Why athletes have high incidences of cavities and dental issues 13:30 – How often should athletes brush their teeth? 18:10 – Gingivitis and rates of infection in athletes 23:35 – Dr. Dome’s tips for athletes to maintain good oral health 40:30 – The importance of saliva and salivary flow rate on health and immunity 42:20 – Natural support for stomach acidity 44:00 - Connection between dental and overall health

In Season 4, Episode 13 Dr. Marc Bubbs interviews Dr. Reid Reale, PhD, Performance Nutrition Manager at the UFC’s Performance Institute in Shanghai, China. EPISODE SUMMARY: 3:30 – Reid’s background exercise science and nutrition 4:00 – Physical demands of MMA and competition format 7:45 – Resting metabolic rate (RMR) in adolescent athletes 9:45 – Performance testing at the elite MMA level 15:00 – Transportable RMR devices; worth the price? 17:40 – Academy vs. professional MMA fighters 21:30 – The current evidence-base for MMA fighters 23:40 – How to think about weight-cutting: what can you manipulate? 28:00 – Energy intake leading up to weigh-in 32:40 – Use of water-loading protocols to make weight 35:40 – Hydration testing methods – general to more specific 41:10 – The evolution of research in MMA

In Season 4, Episode 12 Dr. Marc Bubbs interviews Diana Rodgers, MS, RD dietician and nutritionist living on an organic farm and co-author of the new book and film Sacred Cow that discusses why well-raised meat is good for you and good for the planet. SUMMARY OF THE EPISODE 3:00 – Diana’s background and journey into nutrition 5:15 – Dietary patterns of hunter-gatherer societies around the world 8:45 – The mid-Victorian dietary shift and consequences for health 11:15 – Is meat consumption increasing worldwide? 15:30 – The impact of industrial agriculture on the environment 17:15 –The water footprint of cattle 20:15 – Methane from cattle and carbon sequestration in the ground 23:15 – Deforestation and the impact of soy crops 28:30 – The environmental impact of chicken farming 33:00 – Antibiotic use in conventional farming and impact on human health 34:40 – Price comparison of beef burger vs. plant-based (Beyond Meat) burger 37:00 – The cycle of nature – life and death 39:20 – The challenges of writing Sacred Cow and creating the film

In Season 4, Episode 11 Dr. Marc Bubbs interviews Dr. Dan Martin, Ph.D post-doctoral researcher at Liverpool John Moore’s University and Performance Nutritionist in professional horse racing, Formula 1 racing and football. In this episode, Dan shares his research and insights into the current nutrition strategies and weight-making practices of professional jockeys and the risk of energy deficiency and low bone density and elite jockeys. Dan discusses how to influence athlete nutritional behaviours, how to deal with the influence of social media on athlete nutrition and the paralles between jockey nutrition and making-weight in Formula 1. Fascinating discussion, don’t miss it!

In Season 4, Episode 10 Dr. Marc Bubbs interviews Dr. Krissy Kendall, Ph.D lecturer in the School of Medical and Health Sciences at Edith Cowan University in Perth, Western Australia. Dr. Kendall's interests include physiological and performance adaptations to high-intensity interval training, dietary interventions to enhance the effects of physical activity, and methods of evaluating body composition. In this episode Dr. Kendall discusses the fundamentals of creatine, debunks common creatine myths, discusses applications for female athletes and novel applications for recovery from concussions. Fascinating discussion about all things creatine!

In Season 4, Episode 9 Dr. Marc Bubbs chats with Assistant Dean of Naturopathic Medicine and Professor at the National University of Health Sciences (NUHS) in Lombard, IL. Cardiovascular disease (CVD) is the leading cause of mortality in most countries and in this episode Dr. Smith discusses common risk factors of CVD, potential root causes and the benefits (and limitations) of standard lipid panel screening. He also discusses the value placed on LDL-C as the primary focus of CVD risk and highlights the potential value of novel biomarkers of inflammation – F2-isoprostrances, myeloperoxidase, Lipoprotein-associated phospholipase A2, oxidized-LDL, CRP-hs and the like – for reducing CVD risk. Fascinating discussion on the nuances of cardiovascular screening and the potential for novel biomarkers of inflammation to inform practice.

In Season 4, Episode 8 Dr. Marc Bubbs chats with Mental Performance Coach Bryce Tully from Canada Basketball and the Canadian Sport Institute Atlantic. In this episode, Bryce discusses the Values-Skills-Traits model for supporting elite mental performance. He talks about the challenges of working with athletes who are ‘wired’ differently than you, the leader-follower dynamic and how to build entrenchment in your performance program. Bryce shares his thoughts on the value of sharing meals together, the pros and cons of technology for communicating with athletes, and the value of empathy. He also highlights the rate of change of traits, values and skills, rules versus values, and why stories matter.

In Season 4, Episode 7, Dr. Bubbs interviews Dr. Patrick Wilson, RD, PhD, author of the new book The Athlete Gut. In this episode, Patrick shares his insights on how short-intense and prolonged endurance exercise bouts impact the athlete’s gut, if female athletes experience more GI symptoms than men, and how low FODMAP diets impact bloating and discomfort. He also discusses the impacts of high-fat diets on gut health and diversity of microbiota, theoretical benefits (and limitations) of MCT ingestion during exercise, protein ingestion and impacts on bloating and discomfort, and long-term implications of restricting fermentable carbohydrates in your diet. Finally, he discusses the connections between mindset, anxiety and gut symptoms and what athletes can do to improve symptoms.

In Season 4, Episode 6, Dr. Bubbs REWINDS the tapes to bring you a highlights podcast on immunity and recovery. In this episode, hear expert exercise immunologist Dr. David Pyne, PhD provide a brief overview of how the immune system works, how it’s impacted by exercise and what testing tells us about athletes. Christy Aschwanden, author of Good To Go, then talks about what big data can tell us about recovery and how to incorporate periodized recovery into your routine. Next, sport dietician Jen Sygo, MSc shares the importance of adequate fueling for elite sport and the consequences of low energy availability (LEA) on health and performance. This is followed by performance nutrition director at PN Brian St-Pierre talking vitamin D and immunity. Finally, Miguel Mateas, PhD(c) discusses stress, the gut brain connection and how this can deeply impact your overall health. Don’t miss this episode!

In Season 4, Episode 5, Dr. Bubbs interviews Dr. Meeta Singh, MD the service chief of sleep medicine, and section head and medical director at the Henry Ford sleep center in Michigan. In this episode, Meeta shares her philosophy on the application of sleep science and the impacts of the baseball season scheduling and travel on sleep. She discusses the effects of fatigue accumulation, if it’s possible to ‘bank’ sleep and how athlete chronotypes might impact performance. We also dive into the use of adderall, amphetamines and ADHD in baseball, the nuances of applying sleep strategies in practice, the evolution of research in sleep and athletic performance, and much more!

In Season 4, Episode 4, Dr. Bubbs interviews Bill Burgos, NBA Strength & Conditioning Coach with over 12 years currently working with the Minnesota Timberwolves. In this episode, Bill discusses his career in the NBA, philosophy of strength and conditioning coaching, and coaches who have influenced his approach. He shares insights about the common challenges he faces working with young professional basketball players, how early specialization can impact athlete development, and how he navigates these roadblocks. He also breaks down how nutrition has changed in the NBA over the last decade, the League’s obsession with peanut butter and jelly sandwiches, and strategies to support pro athletes. Finally, Bill shares his advice to athletes on how to improve performance.

In Season 4, Episode 3, Dr. Bubbs interviews Marie Spano MS, one of the country’s leading sports nutritionists, currently working for the Atlanta Hawks, Atlanta Falcons and Atlanta Braves. In this episode, Marie discusses her philosophy on performance nutrition and where she typically starts with her athletes. She also talks about her recovery pillars, immuno-nutrition strategies to fight off colds and flu, and how to keep athletes healthy with constant travel. Marie then shares real-world challenges when working with professional athletes, how movies like Game Changers impact athlete adherence and where she sees the future of performance nutrition. Don’t miss this episode!

In Season 4, Episode 2, Dr. Bubbs interviews former NFL offensive lineman John Welbourn, who started over 100 games and made 10 play-off appearances appearing in 3 NFC Championship games as a starter for the Philadelphia Eagles from 1999-2003 and Kansas City Chiefs from 2004-2007. In this episode, John talks about the transition both physically and mentally from college to the pros and what the state of nutrition was like in the NFL at that time. John shares how his mentorship with Dr. Mauro Di Pasquale had a major influence on his diet and deeply impacted his ability to perform and recover. He also talks about the concussions he experienced while playing, how he helped rehabilitate his cognitive health and the state of brain health in the league today. Finally, John discusses his work in training and performance consulting with professional athletes and elite Navy Seals and military.

In Season 4 Episode 1, Dr. Bubbs interviews Dr. Justin Roberts, PhD, to discuss his recent work contributing to the JISSN position stand on nutritional considerations for single-stage ultra-marathon training and racing. In this episode, Justin highlights the multiple factors influencing the daily caloric and specific protein requirements for ultra-marathoners. He shares his insights on the potential benefits of training with low-carb availability, the role of tryptophan in central fatigue (and potential beneficial effects of BCAA supplementation), race day nutrition strategies and how much to hydrate during competition. Justin also discusses his experience running ultra-marathons and provides practical tips for preparation.

In Season 3, Episode 39, Dr. Bubbs interviews Dr. John Berardi, PhD, co-founder of Precision Nutrition, the world’s largest nutrition coaching, education, and software company. In this episode, John shares the story of how his life was dramatically changed by fitness and a key mentor during his youth. He discusses a career changing moment and describes when he realized his purpose. John also talks about career development, how to level up your skills, and the importance of being honest with yourself about your strengths and passions. He also outlines his new project, the Changemaker Academy.

In Season 3, Episode 38, Dr. Bubbs interviews Steve Ottersberg, MS, a research biochemist to talk all things CBD. In this episode, Scott shares insights The evolutionary background of the endocannabinoid system and the different functions of CB1 and CB2. He also discusses how CBD impact inflammation, the potential for CBD for head trauma and pain in professional sports, as well as the role of omega-6 to omega-3 balance in the endocannabinoid system. Steve talks about how your genes impact CBD function, the various delivery methods of THC and CBD and the evolution of CBD research.

In Season 3, Episode 37, Dr. Bubbs interviews Precision Nutrition Curriculum Director Dr. Krista-Scott Dixon, PhD, to talk about the challenges in the complex world of helping clients integrate nutritional changes. In this episode, Krista shares her insights the neuroscience of childhood development, her stance on male coaches discussing body composition with female athletes, and the line between offering a presence to clients who are suffering and when to recognise that professional support is needed. See full notes at drbubbs.com.

In Season 3, Episode 36 Dr. Bubbs interviews former professional football player Marc Brouillette. In this episode, Brouillette discusses what it was like to transition like from collegiate football in Canada to the pros, if nutrition had a big influence on his regime during his career and his supplementation strategies for performance and recovery. He also shares how much the mental side of the game propelled his performance, the importance of the relationships he built in the league, and the current state of player safety when it comes to head trauma. Finally, Brouillette shifts gears to talk about life after football, his career as a lawyer, and juggling all the demands of career and fatherhood. Terrific insights from a high performer both on and off the field!

In Season 3, Episode 35 Dr. Bubbs interviews Dr. Alan Walker PhD whose research is focused on the effects energy expenditure and workload have on biomarkers in athletes. In this episode, Alan shares his insights on how biomarkers inform athlete stress over a 24-hour period, the difference between specificity and sensitivity when it comes to lab testing, and his research into season-long changes in elite female soccer players. He discusses the ripple effects of pre-season on biomarkers, the delayed-effect seen in athletes, the connection between IL-6, hepcidin and iron status, and shares his ‘big rocks’ for performance nutrition in athletes.

In Season 3, Episode 34 Dr. Bubbs interviews Dr. Tara Swart, MD, PhD. Dr Tara Swart is a neuroscientist, leadership coach, award-winning author and a medical doctor. In this episode Tara shares her insights into how we can become more aware of our unconscious biases, the impact of body language and emotion in communication and how to ‘master’ our emotions. Tara discusses her brain agility model, how fear and failure can act as a trigger for performance, and considers whether you can be really smart and also really emotionally intelligent? Don’t miss this and more.

In Season 3, Episode 33 Dr. Bubbs interviews baseball performance consultant Xan Barksdale. A baseball coach with Team USA and former professional baseball player, Xan shares his sporting background and how training and physical preparation has changed over the last 20 years. He also discusses the key role of off-season training in athletic development, how much is enough, and the potential pitfalls of early sport specialization. Xan also chats nutrition in baseball; current trends he’s seeing in athletes, how supplementation impacts baseball performance and navigating travel nutrition in young athletes. Finally, Xan discusses the importance of mindset in baseball and the evolution of baseball performance in the next 5-10 years.

In Season 3, Episode 32 Dr. Bubbs interviews Ben Kenyon, performance coach with the NBA’s Portland Trailblazers. In this episode, Ben discusses his journey to working in professional sport, the importance of relationships and building up the ‘trust jar’, the value of routine in skill development, and how core values translate to high performance. He also shares his insights on player diets in the NBA, how the players cope with all the travel, and ‘return-to-play’ injury nutrition. Ben also shares how mindset is what separates the best from the rest and shares his thoughts the next frontier in performance.

In Season 3, Episode 31 Dr. Bubbs interviews expert coaches, practitioners and researchers on all things caffeine. Jozo Grgic, PhD(c) kicks things off by sharing his research into the effects of caffeine on resistance training and prof Stu Phillips, PhD the impacts of caffeine supplementation on exercise. From there, Nanci Guest, PhD shares her research in genetics, caffeine metabolism and endurance training, Dr. Eric Helms, PhD talks caffeine, bodybuilding and improving body composition, and Dr. Andrew Chappell, PhD from England shares his research on the caffeine habits of elite British bodybuilders. Lastly, Dr. Ian Dunican, PhD shares his research on the effects of caffeine on sleep in professional rugby players in Australia.

In Season 3, Episode 30 Dr. Bubbs interviews Dr. James Morehen PhD, performance nutritionist with a research background in rugby league and currently working for the English Football Association. In this episode, James discusses the physical demands and athlete profile in elite professional rugby league. He highlights the fundamental fueling strategies in a sport with high caloric demands, potential nutrition ‘gaps’ in elite rugby players, and whether or not polyphenol supplementation improves recovery post-competition. James also shares his insights and experience in developing travel nutrition plans in preparation for international competitions, rapid rehydration strategies and consequences of dehydration in hot climates and where the next greatest gains in performance nutrition will be made.

In Season 3, Episode 29 Dr. Bubbs interviews Dr. Inna Khazan, PhD, BCB a faculty member at Harvard Medical School and a clinical psychologist specializing in health psychology and performance excellence training using biofeedback and mindfulness-based approaches. In this episodes, Dr. Khazan talks about how mindfulness enhances biofeedback and biofeedback enhances mindfulness. She shares research on HRV, and biofeedback and how to find your resonance frequency (RF) rate. Dr. Khazan also discusses how mindfulness meditation and how it literally changes your brain. Finally, she dispels common myths around mindfulness & how emotions – like shame, guilt, anxiety and fear - drive behaviour.

In Season 3 Episode 28 Dr. Bubbs interviews Pratik Patel, Director of Nutrition and Assistant Strength Coach for the NFL's New York Giants. Pratik talks about his circuitous route to working in high performance and his early experience in leading an elite collegiate nutrition program. He also shares his philosophy and strategies on pre-season nutrition and supplementation in the NFL, position specific changes in body composition, and how the nutrition plan may change in-season. Pratik also discusses injury nutrition, ‘cheat days’, and the biggest challenges in building player buy-in with respect to nutrition.

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.

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!

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. Check out drbubbs.com/podcast for full episodes.

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.

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.

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.

In Season 3, Episode 21 Dr. Bubbs interviews Rob Morton, PhD 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.