Dr. Bubbs Performance Podcast

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 con

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

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!