Dr. Bubbs reflects on Season 1 of the Performance Nutrition Podcast with clips of 18 expert guests sharing their incredible insights on a variety of hot topics from popular episodes this past year. Thank you to all the amazing expert guests who came on the show this year to share their knowledge on health, training, nutrition, recovery, and mindset!
Dr. Bubbs chats with CEO of Oura Health Petteri Lahtela to discuss their ground-breaking new technology in sleep monitoring, the Oura sleep ring. Petteri discusses his entrepreneurial background, how the Oura can measure heart rate, body temperature, sleep stages and heart variability and how this data can inform your decision-making on the diet, exercise, recovery, lifestyle front.
Petteria Lahetela is the CEO and co-founder of OURA Health Ltd, developers of the Oura Ring, the worlds most advanced wearable for getting more restorative sleep, empowering you to see how your lifestyle impacts your body and mind.
Dr. Bubbs sits down with renowned nutrition expert Dr. Susan Kleiner to talk weight loss in women and female athletes. Dr. Kleiner dives into the best ways to assess and measure progress - fitting into an old pair of jeans versus a DEXA scan – depending on your goals, the dangers of prolonged or extreme caloric restriction on female hormones, the impact of hormone balance on energy expenditure in women, the key role of carbohydrates during exercise, gut bacteria and weight gain, HIIT training for women and so much more. Great tips and actionable advice from Dr. Kleiner.
Co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. Dr. Susan Kleiner is the owner of High Performance Nutrition, Director of Science and Communication of Vitargo Global Sciences, faculty at University of Northern Iowa and currently serves as the High Performance Nutrition Consultant to Seattle Storm (WNBA) and the Seattle Reign FC (WNSL). She also consults with many other professional teams including Seattle Seahawks and Mariners, the Cleveland Browns and Cavaliers, the Miami Heat, Olympians and many more elite athletes. Dr. Kleiner has authored eight books, including the bestseller POWER EATING®, The Good Mood Diet, and The POWERFOOD Nutrition Plan. She is one of the foremost nutrition authorities in the world.
Dr. Bubbs dives into the topic concussions with expert Dr. Paul Hrkal ND, who discusses the pathophysiological root causes, if clinical recovery and cessation of symptoms means you’re ready to play, biomarkers for diagnosis, specific dietary interventions, as well as supplements to support brain health and concussion recovery and more. Lots of great insights and actionable tips here from Dr. Hrkal!
A board-certified Naturopathic Doctor with a passion to apply innovative and evidence-based nutritional, biological, and supplemental interventions to address underlying metabolic, endocrine, and immunological dysfunctions, Dr. Paul Hrkal is a strong advocate of integrative medical education and lectures extensively on the topic of integrative and natural approaches to concussions and brain injuries. He is a member of the scientific advisory board of Complete Concussion Management, and an international leader in research-based concussion management education and certification. He currently is the medical director for Advanced Orthomolecular Research, and maintains a clinical practice in Toronto. Find out more at www.integrativeconcussions.com
Dr. Bubbs sits down with one of the greatest female athletes in Canadian history, 2x Olympic gold medalist and World Rugby Hall of Famer Heather Moyse. In this episode Heather discusses achieving your true potential by owning your story, overcoming obstacles, shaking off disbelievers, and shifting your perspective so you can believe, plan and pursue your dreams. Heather says “it’s not about the guarantees, it’s about the possibilities!” and shares actionable tips in this episode to help you achieve your potential.
A 3-time Olympian and 2-time Olympic gold medalist, Heather Moyse has been described as Canada’s best ever all-round female athlete, making Canadian history on home soil at the 2010 Vancouver Winter Olympics winning Canada’s first-ever gold medal. Heather has also represented Canada in international competition in track cycling and on the National Senior Women’s Rugby team in 22 international rugby games and the 2013 Rugby Sevens World Cup in Moscow, Russia. Heather was inducted into the World Rugby Hall of Fame – the only Canadian female and only second Canadian to receive that honour, joining the likes of Johnny Wilkinson and Nelson Mandela
Dr. Bubbs interviews epigenetics expert Dr. Ben Lynch, who dives into the emerging field of epigenetics, outlining how the environment impacts how your genes are expressed. Dr. Ben discusses the MTHFR gene, responsible for producing the rate-limiting enzyme in the folate pathway, and the implications on your health and performance. He shares insights on methylation and its role in optimal heath, as well as highlighting the dangers of excess folic acid, efficacy of different types of supplemental folate, and most importantly how to make sense of genetic tests.
Dr. Ben Lynch received his degree in Cell and Molecular Biology, from the University of Washington and his doctorate in Naturopathic Medicine (ND) from Bastyr University. His passion for identifying the cause of disease directed him towards nutrigenomics and methylation dysfunction. Currently, he researches, writes and presents worldwide on the topic of MTHFR, methylation defects and genetic control and is the author of the new book Dirty Genes. Dr. Lynch is also founded and directs www.seekinghealth.org, an educational institute providing specialized training for both health professionals and consumers. Follow Dr. Ben Lynch on Twitter.
Dr. Bubbs sits down with Josh Bonhotal, Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017. In this episode, Josh talks about how he got started in Strength & Conditioning, lessons learned from working with Al Vermeil and the Chicago Bulls, how he prepares his guys in the off-season, the importance of solid nutrition & sleep fundamentals with young athletes, things to consider in-season to keep the team fresh and of course, perhaps the most important area, how to build buy-in and build relationships with players to really propel their success. Great, practical tips and insights here from Josh.
One of the most highly regarded strength coaches in America, Josh is in his seventh season as Director of Strength & Conditioning for the Purdue Boilermaker men's basketball team, Big 10 conference champions in 2017.
Josh played a critical role in the development of 2017 All-American Caleb Swanigan, helping him cut weight while developing improved quickness and explosiveness. Swanigan lost over 20 pounds from his arrival date to his selection in last year’s NBA Draft. Prior to his arrival at Purdue, Bonhotal spent nearly three years with the Chicago Bulls as an assistant strength and conditioning coach. Bonhotal's philosophy centers on increasing general strength and stability, while also removing limitations, deficiencies and imbalances to support the development of strength, power and speed.
Dr. Bubbs sits down with expert Dr. Andy Galpin, Professor at the Center for Sport Performance at California State University-Fullerton to talk benefits and pitfalls of wearable technology, when technology can help clients and athletes and when it can hinder progess, key markers of longevity and healthy ageing that most doctors don’t know, why you can’t just outsource your training (or your health) and why it’s important to “feel small” every once in a while. Terrific insights from one of the best in the business.
Dr. Galpin is a Professor at the Center for Sport Performance at California State University, Fullerton and is the Director of the Biochemistry and Molecular Exercise Physiology Lab. He teaches undergraduate and graduate courses in Exercise Physiology, Strength and Conditioning, Exercise Program Design, and Sports Nutrition, among others. His research utilizes the muscle biopsy procedure to analyze muscle at the single-cell level in response to high intensity/power/force exercise. Essentially, his research uses highly sophisticated measurements and laboratory techniques to answer practical questions like: How does muscle adapt at the cellular level to interval training vs. strength training? What cellular aspects of muscle allow some athletes, like elite CrossFitters or mixed martial artists to be simultaneously strong and highly conditioned? He has over 100 scientific articles and international presentations and has helped his numerous amateur and elite/Olympic-level NFL, weightlifting, MLB, NBA, and UFC athletes.
Dr. Bubbs interviews world-renowned scientist and researcher, Professor Tim Noakes about his remarkable career. Prof Noakes talks about his start in medicine and how his career path transitioned to sport and exercise science, as well as how the hydration recommendations have dramatically changed over the last 40 years and what the best advice really is. He discusses his proposed Central Governor Model in the late 1990s to explain the brain’s fundamental role in limiting athletic performance, as well as his journey from elite endurance athlete to type-2 diabetes diagnosis and how his health dramatically changed after adopting a low-carb diet. Terrific insights from Professor Noakes and a testament to his remarkable career.
Prof Noakes is an Emeritus Professor at University of Cape Town, following his retirement from the Research Unit of Exercise Science and Sports Medicine. In 1995, he was a co-founder of the now prestigious Sports Science Institute of South Africa (SSISA). In 2008, he received the Order of Mapungubwe, Silver, from the President of South Africa for his “excellent contribution in the field of sports and the science of physical exercise” and has published more than 750 scientific books and articles. Prof. Noakes has been cited more than 16,000 times in scientific literature, has won numerous awards, and authored many books, including the Lore of Running (4th Edition), considered to be the “Bible” for runners, Waterlogged: The serious problem of over-hydration in endurance sports (in 2012), The Real Meal Revolution (in 2013), Raising Superheroes (in 2015) and since 2011 his autobiography, Challenging Beliefs: Memoirs of a Career. He now devotes a majority of his time to promoting the low carbohydrate high fat diet, especially for those with insulin resistance, and on raising funds for research through The Noakes Foundation.
Dr. Bubbs sits down with Eric Barker, author of the Wall Street Journal Best-seller Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong, to talk about what really produces success. Eric explores what separates the extremely successful from the rest of us and highlights what we can learn to be more like them. He also explores the pitfalls of high-performers and his formula for success and work-life balance.
Eric Barker author of the Wall Street Journal Best-seller Barking Up the Wrong Tree: The Surprising Science Behind Why Everything You Know About Success Is (Mostly) Wrong, he’s also the creator of the hugely popular blog by the same name, which presents science-based answers and expert insight on how to be awesome at life. His work has been mentioned in the New York Times, The Wall Street Journal, The Atlantic Monthly, TIME magazine, The Week, and Business Insider. He is a former Hollywood screenwriter, graduate of the University of Pennsylvania and holds an MBA from Boston College and a Master of Fine Arts from UCLA. Eric has fenced with Olympians, grappled with MMA Champions and trained in Krav Maga with members of the elite Israeli military. He has never killed anyone that didn’t have it coming and his mother considers him a great success.
Dr. Bubbs sits down with Derek Hansen, international sport performance consultant whose clientS include multiple Olympians, professional athletes and elite college athletes. Derek explores the evolutionary importance of sprinting, explains how sprinting offers a variety of training effects (not just linear), talks micro-dosing high intensity work in-season, how sprinting is key to protect against injuries, implications for hockey players training on dry land, how personal trainers can effectively add sprint to their clients' regimes and so much more. Phenomenal stuff here from one of the best in the world!
Derek is an International Sport Performance Consultant that has been working with athletes all ages and abilities in speed, strength and power sports since 1988. He has worked closely with some of the top performers in the world as a coach and a consultant – including Olympic medalists, world record holders, Canadian National team athletes, and professional athletes from numerous sports. He worked as the Head Strength and Conditioning Coach for Simon Fraser University for 14 years, the first non-US member of the NCAA. He also serves as a performance consultant to numerous professional teams and NCAA Division 1 programs throughout North America, specializing in speed development, strategic performance planning, return-to-competition protocols and neuromuscular electrical stimulation programming. Derek is the founder and primary contributor to StrengthPowerSpeed.com, one of the premier sources of high-performance training information on the Internet.
Dr. Bubbs interviews nutrition expert and author of the Alzheimer’s Antidote, Amy Berger MS, who takes a deep dive into topics of brain health, cognitive decline and Alzheimer’s disease. Amy discusses how Alzheimer’s disease is an energy crisis in the brain, how the brain cells are effectively “starving” for fuel and the potential role low-carb and ketogenic diets may play in providing the brain with an alternate and effective fuel source. She also unpacks the physiology of beta-amyloid plaques, neurofibrillary tangles, and the critical role of cholesterol and key nutrients like choline and vitamin B12 in brain health.
Amy Berger, MS, CNS, NTP, is a Certified Nutrition Specialist and Nutritional Therapy Practitioner. She is a US Air Force veteran who now specializes in using low-carbohydrate nutrition to help people reclaim their vitality through eating delicious, wholesome foods, and teaching them that achieving vibrant health doesn’t require starvation, deprivation, or living at the gym. Her motto is, “Real people need real food!” You can read her blog at http://www.tuitnutrition.com/, where she writes about a wide range of health and nutrition-related topics, such as insulin, metabolism, weight loss, thyroid function, and more. Follow Amy on Twitter too @tuitnutrition.
Dr. Bubbs sits down with Dr. Tamsin Lewis MD, functional medicine expert and elite endurance athlete, to talk all things endurance training: how she become UK Ironman champion, nutrition and training lessons she learned along the way, the importance of personalized training volumes to maximize results, considerations for female athletes, key biomarkers for assessing recovery and health, and so much more! Dr. Tamsin provides a ton of great tips and actionable insights to help you raise your game.
Tamsin qualified with honours in Medicine & Surgery at Kings College London in 2004 and was awarded MRCPsych from the Royal College of Psychiatrists in 2009. After years of training in the conventional medical paradigm Tam-sin became disillusioned with the ‘band-aid approach and pharmaceutical dogma which pervaded daily practice in primary and secondary care. During this time she began competing in triathlons, and found her performance improved in direct correlation with the degree to which she optimised key bio-markers through lifestyle, nutrition, supplement and training adjustments. Tamsin spent 4 years as an elite And In 2014 she won Ironman UK as a professional at her first attempt at this distance - having never run a marathon prior - and ‘raison d’être’ is to empower people to redefine the way they think about health.
Follow Tamsin on Twitter @SportieDoc and learn more at www.sportiedoc.com.
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.
Director of the Public Health Collaboration (PHC), a charity dedicated to informing and implementing healthy decisions for better public health. Prior to this, Sam studied at the European Institute of Fitness to qualify as a Master Personal Trainer. From there he became a personal trainer in London, England and launched a national fitness boot camp business called Smash The Fat Fitness & Fat Loss Boot Camps. Sam’s major definite purpose in life is to help as many people as possible obtain and maintain a healthy lifestyle.
Follow Sam on Twitter, and keep up to date on the work of PHC through Facebook and Twitter.
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's life's work centers on how to help people live healthfully. He is the CEO of humanOS.me which leverages a novel behavior model to promote health fluency, skill development, and lifestyle insights to help people master their health practice. He does research with the Psychiatry and Behavioral Sciences Department at Stanford, and the Departments of Neurology and Endocrinology at Leiden University in the Netherlands where he investigates how lifestyle factors, like sleep, influence decision making, cognitive performance, and metabolism. Dan also works with Naval Special Warfare to help the most elite fighters in the world maintain alertness and capable mental performance under challenging circumstances. He currently serves as Board Member for StandUpKids.org, as a Council Director for the True Health Initiative, and Advisor to several health-oriented companies (Ample Meals, Fitstar, Splendid Spoon, Validic), an Editor for the Journal of Evolution and Health, and formerly, as Board Chairman for the Investigator Initiated Sponsored Research Association.
Find out more on twitter @humanOS_me and Facebook.
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 sports and implications for teenagers and brain health, what exercise durations could benefit from beta-alanine and beetroot juice, who can benefit from HMB supplementation, caffeine and performance and so much more. Dr. Antonio provides some great insights, as well as shares his morning routine and tips for success in your career.
Dr. Jose Antonio, Ph.D. is the CEO and co-founder of the International Society of Sports Nutrition. He is a Fellow of the ISSN, American College of Sports Medicine and National Strength and Conditioning Association. He was the 2005 recipient of the NSCA Research Achievement Award and the 2009 NSCA Educator of the Year. He gives an occasional talk, writes a bit, and can read your mind (but only after consuming copious quantities of coffee). Dr. Antonio is an Assistant Professor of Exercise and Sports Science at Nova Southeastern University in beautiful South Florida and an avid paddler.
Follow Dr. Antonio on Twitter and at the International Society of Sport Nutritionists.
Dr. Bubbs interviews nutrition and physiology expert Ryan Lowery 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.
Ryan P. Lowery a 2014 national champion baseball player, earned his BS and MS in exercise physiology and exercise and nutrition science from the University of Tampa. Ryan is currently the President of the Applied Science and Performance Institute and is finishing his PhD in Health and Human Performance.
Ryan has received awards for the Exercise Science Scholar of the Year, NSCA’s Outstanding Presentation of the year, and most recently the National Exercise Science Major of the Year. Ryan recently launched his new book The Ketogenic Bible along with his business partner Dr. Jacob Wilson.
SEASON 1, EPISODE #26
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.
About Dr. Michael Ruscio
Dr. Michael Ruscio is a doctor, researcher, author, and health enthusiast. He practices Functional Medicine with an emphasis on natural and nutritional solutions. Dr. Ruscio gives smart, busy people who are suffering from symptoms of chronic illness simple steps to get better, and get on with their life.
Dr. Bubbs sits down with former LA Laker Head Strength & Conditioning 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 to 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!
Tim DiFrancesco, former Head Strength & Conditioning Coach of the Los Angeles Lakers for the past 6 seasons and the founder of TD Athletes Edge, helping athletes gain THE EDGE in nutrition, training and recovery. He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts. Follow Tim on Twitter.
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.
Cate Shanahan MD is on a mission to help every athlete and person who wants better health to reach their full potential. She specializes in diagnosing metabolic imbalances that cause fatigue, impair performance and promote injuries. Her new book - Deep Nutrition: Why Your Genes Need Traditional Food - makes the case that our body’s nutritional needs are not as complex as we are often led to believe; there is one diet that’s good for everything—from improving strength and performance to reversing heart disease and diabetes—and good for everyone of every age. Dr Cate is among the most trusted voices in sports nutrition science and has worked as science consultant for the LA Lakers PRO Nutrition (Performance Recovery Orthogenesis) program since 2012.
