Dr. Bubbs Performance Podcast

In Episode 34, Dr. Bubbs interviews the Director of the Public Health Collaboration, a charity dedicated to informing and implementing healthy decisions for better public health. Sam has brought together a group of leading doctors and nutritionists in the United Kingdom to tackle obesity and type-2 diabetes, which costs 16 billion UK pounds to treat every year. Check out drbubbs.com/podcast for show notes on this fascinating episode.

In Episode 33, Dr. Bubbs sits down with sleep and behaviour expert Dan Pardi MS and CEO of HumanOS.me to talk about the latest insights on sleep and circadian biology, the internal cellular “clocks” in your body which control sleep, recovery and overall performance. Dan dives into the latest research on sleep duration and common roadblocks to high-quality sleep, he discusses how “food timing” dramatically impacts your circadian rhythms and weight gain, highlights how melatonin is a “timing” hormone (and not a sleep hormone) and shares his favourite tips for overcoming jet lag and circadian disruption. Dan shares a ton of simple, actionable tips to upgrade your mental and physical performance. Check out drbubbs.com/podcast for show notes and other episodes.

In Episode 32, Dr. Bubbs interviews one of the world's top experts and pioneers in sports nutrition and supplementation Dr. Jose Antonio PhD, CEO and co-founder of the International Society of Sports Nutrition. Dr. Antonio discusses the benefits of creatine for power-based and endurance sports as well as implications for brain health, the type of exercise beta-alanine and beetroot juice may benefit, the application of HMB supplementation, caffeine and carbs and so much more. Dr. Antonio provides some great insights, as well as shares his morning routine and tips for success in your career. Check out drbubbs.com/podcast for show notes.

In Episode 31, Dr. Bubbs interviews nutrition and physiology expert Dr. Ryan Lowery PhD about his upcoming book with Dr. Jacob Wilson PhD “The Ketogenic Bible – The Authoritative Guide to Ketosis”. In this interview, Ryan discusses the basics of a keto diet, potential pitfalls including the keto flu and possible mineral deficiencies, the application of keto for hypertrophy and how it impacts athletic performance, as well as keto diets for weight loss and novel applications for brain health. Ryan and Dr. Wilson are leading authorities on ketogenic diets and Ryan provides a wealth of simple, actionable tips in this episode. Check out all episodes and show notes at drbubbs.com/podcast.

In Episode 30, Dr. Bubbs sits down with functional medicine expert Dr. Michael Ruscio to talk all things "thyroid"; the difference between frank hypothyroidism and thyroid dysfunction, who may benefit (and who doesn't) from thyroid medications, the rise in thyroid autoimmunity, supplements for thyroid support, if excess iodine is harmful and so much more. As usual, Dr. Ruscio cuts through the hype and delivers fantastic evidence-based advice, lots of simple, actionable tips for you or your clients. For show notes visit drbubbs.com/podcast.

In Episode 28, Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning Coach Tim Difrancesco to take a deep dive into the life of a professional athlete. From training strategies and muscular imbalances, to identifying nutrition and supplementation goals, managing sleep and off-setting the stress of travel. Tim also shares his journey towards working in the NBA and what he learned along the way, as well as some fantastic tips and actionable take-aways for you to upgrade your training, nutrition and performance! Check out drbubbs.com/podcast for my show notes and other cutting edge episodes.

In Episode 27, Dr. Bubbs interviews Dr. Cate Shanahan MD, functional medicine expert and sport nutrition consultant for the LA Lakers, to discuss how crucial your diet and food choices are to your DNA and health, how traditional diets provide insights into the optimal human diet, the alarmingly detrimental effects of polyuynsaturated vegetable oils on performance and health, and how you can start to upgrade your nutrition by following the common themes of traditional diets across the globe. Dr. Cate provides a great number of simple, actionable and insightful tips and shares her story along the way. Check out drbubbs.com/podcast for show notes and other episodes.

In Episode 26, Dr. Bubbs sits down with high performance expert researchers and coaches Dr. Daniel Plews and the "Prof" Dr. Paul Laursen to talk heart rate variability, low-carb and keto diets and endurance training. The Plews and Prof share insights into how best to assess HRV and what it means for your training, the impact of low-carb and keto diets on training adaptations (and how it differs on race day) and longevity, and share their personal insights of working with the world's best endurance athletes. Great stuff here from two of the worlds top experts! Check out my show notes at drbubbs.com/podcast.

In Episode 25, Dr. Bubbs sits down with expert researcher Dr. James DiNicolantonio PhD and takes a deep dive into all things salt: why we are so afraid of it, where today’s standard recommendations came from, dangers of a low-salt diet on health, impacts of salt for high performance, the sugar/salt connection and so much more. James highlights the many myths around salt, why it’s important to get your daily dose, what the ideal salt dose truly is and different types of salt to support better health and performance. Check out show notes and other episodes at drbubbs.com/podcast.

In Episode 25, Dr. Bubbs interviews hypertrophy and body composition expert researcher Dr. Brad Schoenfeld PhD. Brad shares his research and incredible insights on the ideal sets, reps and periodization for building lean muscle, the myth of multiple meals increasing metabolism, his findings on fasted-cardio for fat loss, as well as his nutrition tips for maximizing lean muscle gains. Brad also dives into going keto for building muscle, the impacts of "fat bombs" on testosterone levels, and so much more. Brad drops a plethora of knowledge bombs and provides numerous simple, and actionable take aways for anyone trying to build muscle or burn fat.

In Episode 23, Dr. Bubbs interviews nutrigenomics expert Dr. Jeremy Keonig, founder and CEO of Athletigen Technologies. Dr. Koenig digs into the intersection between your genetics, nutrition and environment and how these factors come together to influence performance gains. Jeremy explains how genetic testing can help personalize your nutrition and training protocols, specific genes that highlight sensitivity to caffeine, predisposition to injury, mindset and so much more. He also shares some insights into his morning routine, favourite productivity hacks and current nutrition strategies. Don't miss this fascinating discussion and check out drbubbs.com for more episodes and show notes!

In Episode 22, Dr. Bubbs sits down with elite strength coach Clance Laylor to talk about his journey to training professional athletes. Coach Clance digs into his personalized system for building high level strength, power and speed in athletes: his use of Olympic lifts, sprints and exercise selection. He shares what he’s learned along the way, dispels training myths, and shares some of his daily morning movement and writing habits. Clance shares some great insights in this episode, so make sure to take notes! Check out drbubbs.com/podcast for my takeaways.

In Episode 21, Dr. Bubbs interviews Grammy nominated bassist, composer, producer, and musical director Stu “Bassie” Brooks. Stu dives into the similarities between music and high performance sport, the stress of new environments, finding inspiration in his surroundings, the importance of structure for creativity to thrive (as well as how to overcome creative roadblocks) and so much more. The parallels between music and performance are remarkable and Stu shares some deep insights and metaphors throughout the interview, as well as a glimpse into the daily habits of a high performer! Check out my show notes and more episodes at drbubbs.com/podcast.

In Episode 20, Dr. Bubbs sits down with expert Sport Scientist and Clinical Sport Psychologist Dr. John Sullivan PhD to talk about how the brain deeply impacts performance. Dr. Sullivan discusses how nutrition builds optimal brain health, the critical role of sleep in performance, how emotions "run the show" in performance, the "gut-brain" connection and so much more in this fantastic episode! John tackles many complex topics but also provides some simple and actionable take-aways for you to upgrade your game. Check out drbubbs.com/podcast for show notes.

In Episode 19, Dr. Bubbs interviews The Wall Street Journal's deputy editor and former sports columnist Sam Walker about his new book The Captain Class: The Hidden Force That Creates the World's Greatest Teams. Sam talks about how the world's greatest teams had one glaringly obvious similarity: the unique characteristics of their captains. He dives into the 7 common traits these men and women share, and how this propelled them to elite performance. Sam also busts a few myths around the impact of coaches and locker room speeches on performance at the highest level. The traits Sam describes have tremendous cross-over to leadership and team success in all realms: sports, health, business and life! Check out drbubbs.com/podcast for show notes.

In Episode 18, Dr. Bubbs sits down with Cambridge and Oxdford graduate Dr. Tommy Wood MD for a deep dive into the "athlete's gut" and common digestive complaints. He discussses the "keystone" bacteria that make up a healthy gut, common triggers that lead to dysbiosis, how intense training impacts the gut, as well as solutions on the testing, food and supplement front to restore optimal gut health. Dr. Tommy drops a lot of "knowledge bombs" in this episode... take notes! And for a list of quick performance hacks found in this episode, check out drbubbs.com/podcast.

In Episode 17, Dr. Bubbs connects with world expert therapist and strength coach Dr. Charlie Weingroff PhD who discusses the "Joint By Joint" theory of optimal movement, if 10-minutes is enough to improve your general mobility and flexibility, the myths around core training, the pitfalls of Russian twists and how to truly train in flexion, as well as training athletes with different body types, and a whole lot more! Charlie's insights are always profound and right on the mark, and he provides some simple and actionable take-aways for desk workers and athletes to improve movement and build better health and performance. For show notes go to drbubbs.com/podcast.

In Episode 16, Dr. Bubbs talks with New York Times Bestselling Author Nina Teicholz about her ground-breaking book The Big Fat Surprise, which rocked the nutrition and medical community in 2014 by unmasking the truth about cholesterol and saturated fats. Since the 1950s, the standard medical advice has been to consume a low-fat diet to ward of heart disease, however Nina's thorough review of the research, raw data, and scientist interviews highlights how this accepted "truth" is built on weak evidence and lack of scientific process. This is an unmissable episode - take a listen to find out more about her shocking findings and check out my show notes at drbubbs.com/podcast.

In Episode 15, Dr. Bubbs interviews obesity and diabetes expert Dr. Jason Fung MD, exploring the high blood sugar and insulin epidemic that affects all Western countries today. Dr. Fung discusses the flaws in the "calories in vs calories out" model for weight loss, the importance of the liver in controlling healthy blood sugars, how chronically high insulin levels impact long-term weight gain and how constant snacking creates the ideal environment for weight gain and hyperinsulinemia. Dr. Jason also highlights some simple, easy and actionable take-aways for clients looking to lose weight, improve blood sugar levels and overall health.

In Episode 14, Dr. Bubbs talks to world-renowned researcher Dr. Martin Gibala PhD about high-intensity interval training - commonly referred to as HIIT - and its incredible effects on the body's response to exercise, fitness levels, fat-burning, heart health, blood sugar and insulin response. Dr. Gibala discusses his favourite HIIT workout, protocols for beginners and how exercise can support anti-aging and longevity. Dr. Gibala also dispels common myths around high-intensity training and touches on the mental aspect of HIIT. Make sure to check out drbubbs.com/podcast for show notes for this episode.