Dr. Bubbs Performance Podcast

Season 2 Episode 46, Dr. Bubbs sits down with nutrition expert Dr. Doug Kalman PhD to talk about the physical demands of mixed-martial arts, boxing and other combat sports, the pre-camp testing Doug likes to use to assess his athletes, how far out from competition is ideal to start cutting weight, the reality of making weight on short notice, the dangers of old-school weight-making strategies during weigh-in week as well as Doug’s preferred methods to achieve the target weight. Doug also shares how a fighter's nutrition changes from weigh-in to fight night, factors to consider when traveling, and explains how combat sports are “chess with consequences”. Great stuff here from Dr. Kalman! Check out drbubbs.com/podcast for show notes.

Season 2 Episode 45, Dr. Bubbs sits down with expert Strength and Conditioning Coach Jorge Carvajal to talk about why his training philosophy starts with “people first”, how to build trust with athletes and the importance of failure in the learning process. He also talks about how strength and conditioning coaches are effectively load managers, the lessons he learned working in NCAA college football and coaching in Russia, and common mistakes made by young coaches. Jorge also shares how the “other 22-hours” in the day impact an athlete's load and why sleep (and naps) and getting the training process right are his big rocks in the recovery process. Finally, Jorge shares his experience with burnout, the alarming number of coaches who reach out to him struggling with burnout and how he rebuilt his ideal life around the things he loves most. Fantastic insights and wisdom from a true leader in the field! Find full show notes on drbubbs.com/podcast.

Season 2 Episode 44, Dr. Bubbs interviews expert physiologist Dr. David Pyne PhD to talk exercise immunology and keeping athletes cold and flu free. In this episode, Dr. Pyne reviews the fundamentals of immunology and how the immune system is regulated by exercise and nutrition. He’ll discuss how training volume, intensity and load impact immunity, and more importantly, why keeping athletes cold and flu free is paramount for athletic success. Dr. Pyne also discusses the key immunity biomarkers and how effective they may (or may not) be at flagging at-risk athletes. Finally, he dives into the topic of immune-nutrition and how the food you eat, and supplements like probiotics, can impact athlete immunity and therefore ability to train and compete. Go to drbubbs.com/podcast for show notes.

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

Season 2 Episode 42, Dr. Bubbs interviews Dr. Chris Bellon PhD, who shares the four things you need to know about getting people fast, how sled towing and hill sprints help to accomplish 4 fundamentals, and how procedural memory development fits into the story. Chris talks about progressing from general to specific training, the role of stride length and rate, and outlines exercises to train specific qualities. He’ll also share the key relationship between weight room and quality speed development, how he monitors athletes, and the many demands facing young athletes today. Chris shares his tips for time-efficient workouts, the evolution of sport science and his biggest rocks for upgrading acceleration and sprinting. Go to drbubbs.com/podcast for show notes.

Season 2 Episode 41, Dr. Bubbs interviews Dr. Norah Simpson PhD from Stanford University School of Medicine to talk all things sleep. In this episode, Norah discusses why so many people and athletes still struggle with poor sleep quality and quantity despite all the emphasis on sleep in the last 5 years, as well as her recent paper, “Optimizing sleep to maximize performance: implications and recommendations for elite athletes”. She dives into how lack of sleep impacts pain tolerance, injury risk, risk of illness and even the potential effect of altitude training on sleep quality. Norah also shares the sleep roadblocks she sees most in athletes, her favourite tools and tactics to get sleep back on track, and where she sees the evolution of sleep research heading in the next decade. Check out drbubbs.com/podcast for show notes.

Season 2 Episode 40, Dr. Bubbs interviews expert Dr. Javier Gonzalez PhD to talk all things breakfast. Is it really the most important meal of the day? Does eating breakfast improve ability to lose weight and how does that compare to fasting? How does exercise in a fasted-state, or after breakfast, impact this whole story? Javier will share his research in this area. He’ll also discuss how eating breakfast impacts your energy balance the rest of the day, compare the effects of fructose versus glucose metabolism on weight gain, and discuss the state of the research on intermittent fasting. Javier will also dive into the topic of personalized nutrition as it relates to weight loss: does everyone really need a personalized approach or do the fundamentals hold true for the majority of the population? Finally, Javier reveals his breakfast routine and what does the future hold for this type of research. Check out drbubbs.com/podcast for show notes.

Season 2 Episode 39, Dr. Bubbs sits down with renowned strength coach Mike Robertson of Robertson Training Systems to chat about his model of Position/Pattern/Load/Express for increasing athleticism and performance, as well as how to build physical qualities when movement quality is poor. Mike also shares his thoughts on conditioning programs, the importance of lateral acceleration, in-season training considerations, and how things change in the post-season. He also provides some of his insights from turning 40, highlighting tips for longevity and health, as well as sharing what's on his reading list and pre-workout playlist. As always, fantastic insights from a world-class leader in the field!

Season 2 Episode 38, Dr. Bubbs talks heart health, cardiovascular screening and the “athlete heart” with clinical physiologist Tony Manci MS. In this episode, Tony will discuss hypertrophic cardiomyopathy (HCM) and sudden cardiac death in athletes, the difference between “athlete’s heart” and heart disease, and outlines an NBA pre-season cardiovascular screen. Tony also discusses the impact of a sedentary lifestyle on heart and vascular health, highlights modifiable risk factors to reduce your likelihood of heart disease, and shares his favourite strategies to build aerobic fitness. He also talks about the power of habits and the evolution of HCM research. Go to drbubbs.com/podcast for an outline of this episode.

Season 2 Episode 37, Dr. Bubbs interviews renowned sport scientist and coach Professor Paul Laursen PhD to discuss the science and application of HIIT training. In this episode, Prof Laursen outlines his new collaborative project HIIT Science and dives into key principles for programming HIIT training for individuals and team sport athletes. He kicks things off by addressing the importance of understanding the demands of the sport and the athlete profile. Laursen then shares the three main areas that can be targeted with HIIT training: aerobic, anaerobic and neuromuscular, and the five different types of HIIT training formats. He also outlines the pitfalls of thinking “format first” (i.e. the workout) and emphasizes the importance of thinking “physiology first” when programming training sessions for individuals and teams. Phenomenal insights from Prof Laursen and an exciting new educational resource for practitioners and athletes. Check out drbubbs.com/podcast for a breakdown of this episode.

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.