S2E46: Rewind - Season Two Highlights

SEASON 2, EPISODE #46

Dr. Bubbs reflects on the second season of the Dr. Bubbs Performance Podcast with clips of 18 expert guests sharing their incredible insights on a variety of hot topics from popular episodes this past year: athlete health, fuelling training, recovery, and the brain. Thank you to all the amazing expert guests who came on the show this year to share their knowledge on training, nutrition, functional medicine, recovery, brain health and mindset! And thank you to our listeners....stay tuned for season 3 coming up in 2019!

Summary of Episode

00:18 Section 1 -  Athlete Health

02:04 Dr. Fergus Connolly – the human first concept in performance

09:32 Dr. Cheri Mah – sleep strategies for performance and recovery

15:55 Miguel Mateas – the gut-brain connection

24:25 Dr. Nicola Guess – the insulin spike myth & the first phase insulin effect 

29:37 Section 2 – Fuelling Training

30:14 Dr. Javier Gonzales – breakfast, weight loss and the 2nd meal effect

39:45 Jen Sygo – implications for low energy availability in endurance athletes and sprinters

48:10 Dr. Trent Stellingwerf – body composition periodization and implications for performance

57:37 Prof. Stuart Phillips – supplements for athlete performance

1:06:43 Section 3 - Recovery

1:07:26 Greg Nuckols – reality and myths of training periodization

1:16:56 Mike Robertson – movement dysfunction in athletes, sound conditioning programs

1:24:30 Dr. Chris Bellon – sprinting drills

1:32:20 Shawn Arent – biomarker testing for assessing athlete recovery

1:38:08 Section 4 - Mindset

1:38:45 Jorge Carvajal – philosophy for training athletes

1:42:50 Amit Katwala – neuroscience of an athlete’s brain when performing under pressure

1:46:25 Dr. Peter Jensen – pitfalls of perfectionism and power of reframing

S2E45: Power Eating for Performance, Body Composition & Athlete Health w/ Dr. Susan Kleiner PhD

SEASON 2, EPISODE #45

Dr. Susan Kleiner, PhD returns to share her latest insights on performance nutrition and fueling athletes. In this episode, Susan talks about the importance of understanding “why” before designing nutrition plans, the nuances of fueling workouts, the difference between managing fats and burning fats, as well as strategies to improve body composition while also preparing for competition. She also dives into nutrition for mood and cognitive function, supplements to support the brain and evidence-based botanicals for athletes. Finally, she shares her wisdom around changing athlete behaviours to influence their health and performance in the long-term.

Summary of Episode

4:00 – Understanding the “why” of nutrition and macronutrients

6:00 – Nutrition for fueling workouts - carbohydrates

14:30 – Managing fat vs. burning fat

18:00 – Strategy for improving body composition while preparing for competition

25:30 – Nutrition for the brain and mood

31:00 – Supplements for supporting cognition

36:00 – Evidence-based botanicals

41:00 – Rebooting athletes “bad habits”

45:00 – Supporting healing with Dwayne Wade

50:00 – The evolution of performance nutrition

Link to Book

New Power Eating

About Dr. Susan Kleiner PhD

Dr. Susan Kleiner PhD is co-founder and fellow of the International Society of Sports Nutrition and a fellow of the American College of Nutrition. She 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 in countless sports.  

Dr. Kleiner has authored eight books, including her latest book NEW POWER EATING® SusanKleiner on Twitter @PowerEat.

S2E44: Effect of Caffeine Intake on Muscle Strength and Power w Jozo Grgic PhD

SEASON 2, EPISODE #44

Dr. Bubbs sits down with expert Jozo Grgic PhD, to talk about the effects of caffeine intake on resistance training. Jozo outlines the mechanisms of how caffeine may impact strength and power-based training, lower-body versus upper-body movements, as well as its effects on pain and hormone response to training. He also discusses the caffeine dose ranges, coffee versus caffeine supplements, what the research says for female athletes and the effects of caffeine gum on performance. Jozo also shares how caffeine impacts blood pressure and his thoughts on the evolution of caffeine research.

Summary of Episode

3:00 – The mechanisms of how caffeine impacts resistance exercise

5:00 – The effects of caffeine on power-based exercises and lower-body versus upper-body movements.

9:00 – Rate of perceived exertion and resistance vs. endurance training

12:00 – Caffeine effects on pain during resistance exercise

13:30 – Caffeine’s effects on testosterone and cortisol post-training

14:45 – Caffeine dosing for resistance training

18:45 – Caffeine intake in female resistance training

22:00 – Coffee vs. caffeine for resistance training

28:30 – Caffeine washout period and the amount of caffeine in your coffee (vs. published literature).

30:00 – Chewing gum and speed of caffeine uptake

32:30 – Impacts of caffeine on blood pressure

About Jozo Grgic

A researcher from Croatia with a Masters degree in exercise science, Jozo is currently doing his PhD in exercise science and exercise physiology (with a focus on the effects of caffeine supplementation on exercise performance) at Victoria University, Melbourne. Jozo has co-authored around 30 peer-reviewed papers (many collaborations with Brad Schoenfeld) with a special focus on resistance exercise prescription and caffeine supplementation. Follow Jozo on Twitter @Jozo_Grgic .

Research Papers

Caffeine ingestion acutely enhances muscular strength and power but not muscular endurance in resistance-trained men

Effects of caffeine intake on muscle strength and power: a systematic review and meta-analysis

---

S2E43: Making Weight, Combat Sports & Performance Nutrition w Dr. Doug Kalman PhD

SEASON 2, EPISODE #43

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”.

Summary ofEpisode

1:00 – How Doug got interested in nutrition

3:00 – What are the demands of combat sports?

5:45 – Pre-camp testing for combat sports

11:50 – Body composition assessment in fighters

14:45 – How far out from weigh-in is ideal in combat sports?

17:30 – Target weekly calorie deficits and bodyweight loss

19:00 – Meal frequency and weight-cutting

21:20 – Resting metabolic rate over a season with weight-cutting

23:10 –  Acute old-school vs. evidence-based strategies during weigh-in week.

28:20 – Post-weigh in nutrition to perform on fight night

36:45 – Pre-fight meal – factors to consider

43:00 – Combat sports = “chess with consequences”

45:15 – Doug’s one piece of advice for fighters 

About Dr. Doug Kalman PhD

Dr. Doug Kalman PhD is the co-founder of the International Society of Sports Nutrition (ISSN), Vice President of Scientific Affairs at Nutrasource, Adjunct Professor of Sports Nutrition at Nova Southeastern University, Sports Nutritionist for Hardknocks 365 (MMA training facility) and the United States Tennis Association (USTA), as well as a consultant to numerous professional and elite athletes. Follow Doug on Twitter @dougkalmanphdrd and Instagram @dougkalman.

Links to Research Papers

Nutrition and Weight Based Sports, MMA as a focus. NSCA-Japan Annual Conference January 2017

Resting metabolic rate in weight-cycling collegiate wrestlers compared with physically active, noncycling control subjects

Fight Club: How MMA Athletes Prepare and Make Weight

Other Resources

theIssn.org

Bookie Beatdown: TUF 21 - American Top Team vs. Blackzilians Fantasy Preview

---

S2E42: Training Philosophy, Building Better Athletes & Coach Burnout w Jorge Carvajal

SEASON 2, EPISODE #42

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.

Summary of This Episode

1:30 – Coach Carvajal’s “People First” philosophy

4:45 – How to build athlete “buy-in”?

8:45 – Strength coach are effectively load managers

12:45- Roadblocks to effective load management

21:00 – Training lessons learned in NCAA football

24:30 – Getting outside your comfort zone – Working in Russia

31:45 – Lessons learned from early career mistakes

36:50 – Different mindset working with military and special ops

45:10 - How getting back to nature support mental health & performance

52:15 – Building the life you want & defining success

58:30 – Common traits of great coaches 

About Jorge Carvajal

Jorge Carvajal is a performance coach and consultant who has worked with elite athletes in multiple sports and the tactical world for over twenty five years. He has trained thousands of athletes at the University of Florida, the University of Nebraska, the U.S. Olympic Training Center, along with numerous professional athletes from the NFL, MLB, NBA, NHL, World Surf League Big Wave Tour surfers, and much more. Follow Jorge on Twitter @carvperformance.

---

S2E41: Athletes, Exercise Immunology & Immuno-Nutrition w Dr. David Pyne PhD

Season 2 Episode #41

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. 

Summary of Episode

2:40 – Immunology 101 – Review of the fundamentals

8:00 – How exercise impacts immune function

9:45 – How to manipulate exercise to support immunity

13:00 – Immunity biomarkers and assessment

16:00 – Importance of lifestyle factors in supporting immunity

18:30 – Impacts of probiotics on immunity

21:45 – Can probiotics reduce severity and/or duration of infection?

26:00 – Impact of carbohydrate on athlete immunity

28:00 – Impact of omega-3 on inflammation and immunity

31:30 – Role of supplements in immunity – research & practice

33:00 – Extreme temperatures and impact on immunity

36:00 – Recovery strategies and immunity

38:00 – Dr. Pyne’s reflections on 30 years of work in exercise and immunology

About Dr. David Pyne PhD

Dr. David Pyne PhD is a sports physiologist with 30 years practical and research experience across a range of individual and team sports such as, basketball, rugby union, rugby league, Australian Football, cricket and swimming at the Australian Institute of Sport and national levels. David has attended four Olympic Games and numerous international competitions with the Australian Swimming Team.  Between 2013 and 2017, David served as the Discipline Lead – Physiology for Swimming Australia.

Dr. Pyne's research work in the areas of exercise and the immune system, environmental physiology, the applied physiology of swimming, and fitness and conditioning for team sports is recognised internationally. He has published over 200 peer-reviewed papers in exercise and sports science journals and is a Fellow of the American College of Sports Medicine.

Links to Research Papers

Probiotics supplementation for athletes – Clinical and physiological effects

Exercise effects on mucosal immunity

Position statement part two: maintaining immune health. Exercise Immunology Review

Salivary IgA levels and infection risk in elite swimmers.

---

S2E40: Dietary Interventions for the Prevention of Diabetes (Type-2) w/ Dr. Nicola Guess PhD

Season 2 Episode #40

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.

SUMMARY OF EPISODE:

2:00 – Definition of pre-diabetes and diabetes (type-2)

4:00 – Current nutrition guidelines for prevention type-2 diabetes

6:00 – Why can’t patients stick to diabetes prevention diets

9:00 – Low-carb diets and prevention of type-2 diabetes

11:45 - Mediterranean diets and prevention of type-2 diabetes

16:00 – Role of ultra-processed food in calorie consumption, weight gain, diabetes

18:00 – Intermittent fasting and prevention of type-2 diabetes

22:30 – Low-energy diets and the prevention of type-2 diabetes

25:40 - Combination of weight loss and caloric restriction (10kg or more) in normalization of beta-cell function and remission of type-2 diabetes

27:30 – How to maintain weight loss in the long-term

30:25 – Busting the “insulin-spike” myth and unpacking the first insulin response

33:30 – Pulsatile insulin secretion response

35:45 – CGMs, C-peptide and diabetes support

37:45 – The current processed food environment

42:50 – Nicole “big rocks” of nutrition for diabetes (type-2) prevention 

About Dr. Nicola Guess RD, PhD

Dr. Nicola Guess is a Registered Dietitian with a PhD in the dietary management of prediabetes from Imperial College London. She is currently a lecturer in the Department of Nutritional Sciences at King's College London where her research focuses on the role of diet in the prevention and management of type 2 diabetes. She has a particular interest in the use of low-carbohydrate diets in the management of type 2 diabetes, and leads a research programme investigating dietary modification - including increasing protein or the use of very-low-calorie-diets - on the factors underlying type 2 diabetes. Follow Dr. Nicola Guess on Twitter @Dr__Guess.

Links to Research Papers

Dietary Interventions for the Prevention of Type 2 Diabetes in High-Risk Groups: Current State of Evidence and Future Research Needs

---

S2E39: Fundamentals of Speed, Acceleration & Coaching Athletes w/ Dr. Chris Bellon, PhD

Season 2 Episode #39

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.

About Dr. Chris Fellon PhD

Dr. Chris Fellon PhD is an Assistant Professor in the Department of Exercise Science at LaGrange College. He teaches a variety of courses in the areas of sport physiology, motor behavior, coaching theory, and strength and conditioning. In addition, Dr. Bellon serves as the Director of Sports Performance in the LaGrange College SPEED Center. Within this role, he oversees the strength and conditioning practices for several athletic teams, including baseball, basketball, soccer, swimming, tennis, and volleyball. Prior to arriving in LaGrange, Dr. Bellon earned his doctoral degree in Sport Physiology and Performance at East Tennessee State University, where his academic endeavors focused on the enhancement of sprint acceleration in team sport athletes. . Follow Dr. Bellon on Twitter @DocBellon.

Research Papers

An Elite Athlete's Initial Uphill Battle

Are running speeds maximized with simple-spring stance mechanics?

Resistance training intensity and volume affect changes in rate of force development in resistance-trained men

The nature of speed: Enhancing sprint abilities through a short to long training approach. 

---

S2E38: Impacts of Sleep Loss On Pain, Injury-Risk & Neurocognition w Norah Simpson, PhD

SEASON 2, EPISODE #38

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. 

Summary of Episode

5:10 – Effects of sleep loss on neurocognitive performance

8:30 – Injury risk, illness susceptibility and sleep loss

11:30 – Altitude training and impacts on sleep

13:00 – Can you catch up on sleep?

15:00 – sleep loss on injury risk

18:00 – impact on altitude training on sleep

21:00 – Norah’s current athlete sleep study

25:45 – sleep tracking

30:00 – importance of sleep wind down routine

32:00 – Is watching TV better than an iPad at night?

35:30 – common athlete sleep roadblocks

39:00 – “Nappuccino” – good or bad?

About Dr. Norah Simpson PhD

Norah Simpson PhD is a Clinical Assistant Professor at the Stanford University School of Medicine and Director of the Stanford Sleep Health and Insomnia Program (SHIP), with a clinical focus in psychology, behavioral sleep medicine and athlete well-being. Learn more at www.insomnia.stanford.edu.

Research Paper

Optimizing sleep to maximize performance: implications and recommendations for elite athletes

S2E37: Breakfast vs Fasting, Weight Loss & Personalized Nutrition w Dr. Javier Gonzalez PhD

SEASON 2, EPISODE #37

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. 

About Dr. Javier Gonzalez

Senior Lecturer in human physiology at the University of Bath, Javier has published more than 50 peer-reviewed articles and book chapters in renowned scientific journals, such as journals such as Diabetes Care, Obesity Reviews, American Journal of Physiology - Endocrinology and Metabolism and the American Journal of Clinical Nutrition. In recognition of this work, he received the Julie Wallace Award 2018 by the Nutrition Society. Javier has PhD in Human Nutrition & Metabolism and his research seeks to understand the interactions between nutrition and exercise in the context of health and disease. One strand of this work is to explore the role of carbohydrate availability in the regulation of energy balance, metabolic health and sports performance. A second strand aims to uncover new dietary approaches to influence the production of hormones from the gut, and thereby regulate appetite and energy expenditure.

Research Papers 

Breakfast for the Prevention and Treatment of Obesity

Pre-Exercise Breakfast Ingestion versus Extended Overnight Fasting Increases Postprandial Glucose Flux after Exercise in Healthy Men

Molecular adaptations of adipose tissue to 6 weeks of morning fasting vs daily breakfast consumption in lean and obese adults

Dietary carbohydrates, components of energy balance, and associated health outcomes

---

S2E36: Building Athletes, Problem Solving & Training for Your Age w Mike Robertson MS

SEASON 2, EPISODE #36

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 on his reading list and pre-workout playlist. As always, fantastic insights from a world-class leader in the field!

About Mike Robertson MS

Mike is one of the most highly sought-after coaches, consultants, speakers and writers in the fitness industry today, known for his “no-nonsense” approach to training and brutal efficiency. Mike has made a name for himself as a go-to resource for professional athletes from every major sport. He’s the President of Robertson Training Systems and the co-owner of Indianapolis Fitness and Sports Training. IFAST has been named one of the Top 10 Gyms in America by Men’s Health magazine three times in the past six years. Follow Mike on Twitter. 

Links to Articles

Random Training Thoughts: June 2018

5 Random Training Thoughts

S2E35: NBA Pre-Season, The Athlete Heart & Cardiovascular Disease w Tony Manci MS

SEASON 2, EPISODE #35

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.

About Tony Manci, MS

A Clinical Exercise Physiologist from the University of Wisconsin-Lacrosse. Manci is an expert in cardiovascular physiology, pathophysiology, and pharmacology and has 13 years of experience which includes working with professional sports teams – like the NBA’s Milwaukee Bucks – as well as testing and educating cardiac patients. Follow Tony Manci on Twitter. 

Research Paper

High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis.

---

S2E34: HIIT Science, Physiology First & Weapons of Mass Destruction w Prof. Paul Laursen PhD

SEASON 2, EPISODE #34

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. 

About Pro. Paul Laursen

Across the last two Olympic cycles, Dr. Laursen was employed as Lead Physiologist for High Performance Sport New Zealand alongside a joint position as Adjunct Professor of Exercise Physiology at Auckland University of Technology. This unique role positioned him at the nexus between theory, research and application of sport science and physiology for Olympic sports in New Zealand. While he continues his Professorial role, he is now based in Canada as a coach and consultant (www.plewsandprof.com). He’s amounted more than 125 scientific publications. He’s personally competed in 17 Ironman triathlon events, including Hawaii, with a personal best time of 9:57. Follow Prof Laursen on Twitter @PaulBLaursen and @HIITScience. Learn more at https://hiitscience.com.

Research Paper

High-Intensity Interval Training, Solutions to the Programming Puzzle : Part I: Cardiopulmonary Emphasis.

S2E33: Fueling Endurance Athletes & Periodizing Body Composition w/Dr. Trent Stellingwerff PhD

SEASON 2, EPISDOE #33

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.

 About Dr. Trent Stellingwerff PhD

Dr. Trent Director Stellingwerff PhD of the Innovation and Research division at the Canadian Sport Institute _ Pacific. An experienced researcher, Trent has more than 40 peer-reviewed scientific publications and is currently on the editorial board for the International Journal of Sports Physiology and Performance and the International Journal of Sports Nutrition & Exercise Metabolism. He has co-authored six book chapters focusing on the role that nutrition can play in supporting elite athlete performance, including a chapter on ’Nutrition for the Endurance Athlete’, for the newest version of the 2013 IOC Sports Nutrition Encyclopaedia. Trent has attended numerous World Championships and Olympic Games as part of Team Canada’s Integrated Support Team and consults w several Olympic athletes from around the world, including his wife Hilary, who competed for Canada in the 1500m at the 2012 Games.

Follow Trent on Twitter @TStellingwerff

Research Papers

Body Composition Periodization in an Olympic-Level Female Middle-Distance Runner Over a 9-Year Career

S2E32: Sport Psychology, Energy Management & The Champion’s Mindset w Dr. Peter Jensen PhD

SEASON 2, EPISODE #32

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 breath-work 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! 

About Dr. Peter Jensen PhD

Dr. Jensen holds a PhD. in Sport Psychology. An authority on leadership, he is a renowned innovator - bringing coaching and personal high performance to corporations worldwide. Peter has attended nine Olympic games as a member of the Canadian Olympic team and has helped numerous athletes achieve high performance levels under intense pressure. With the world of Olympic level sport as a laboratory, he has developed a deep understanding of what it takes to be a successful leader of high performers.

Peter has written three books: The Inside Edge, Ignite the Third Factor, and, most recently, Thriving in a 24-7 World - a compelling look at how everyone can use the skills of energy management to enhance personal resilience under pressure. His work has been featured on ABC, CBS, CBC, CTV and in a wide array of print media in North America and Europe. Peter's clients include BP, Nexen, Syncrude, Labatt, Hydro One, CCMD, RCMP, GE Capital, Maclean's and Royal Bank.

Peter’s Latest Book

Thriving in a 24/7 World

S2E31: Nutritional Strategies for Elite Bodybuilders & Building Muscle w Dr. Andrew Chappell PhD

SEASON 2, EPISODE #31

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.

About Dr. Andrew’s Chappell PhD

Andrew Chappell holds a Phd in Human Nutrition from the Rowett Institute where he specialized in the effects of the colonic gut microbiota and cereal science. Andrew has published in the area of cereal science, the gut microbiota, exercise and inflammation, dietary supplements and bodybuilding research. Andrew is also a completive Pro natural bodybuilder, he’s competed since 2006 and winning 5 British titles, and competing in 6 world championships 2 as a professional, where he took 3rd at the recent DFAC world finals in 2017. Andrew also competes in Strongman and powerlifting and has experience working with strongmen and bodybuilders from local to international level.

Research Papers

Nutritional strategies of high level natural bodybuilders during competition preparation.

Citrulline malate supplementation does not improve German Volume Training performance or reduce muscle soreness in moderately trained males and females.

https://jissn.biomedcentral.com/articles/10.1186/s12970-018-0245-8 

---

S2E30: Muscle Science: Training to Failure, Testosterone & The Soy Controversy w Dr. Cody Haun PhD

SEASON 2, EPISODE #30

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.

---

S2E29: Seasonal Changes in Body Composition in Collegiate Football Players w Dr. Ross Andersen

SEASON 2, EPISODE #29

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.

About Dr. Ross Andersen PhD

Dr. Ross Andersen PhD is a professor and researcher in the department of kinesiology and physical education at McGill University and the Director of the McGill Research Centre for Physical Activity and Health (PATH).

Research Papers

Longitudinal Changes in Body Composition Throughout Successive Seasonal Phases Among Canadian University Football Players.

Seasonal Changes in Physiological Responses and Body Composition During a Competitive Season in Male and Female Elite Collegiate Ice Hockey Players.

---

S2E28: IBS - Does It Exist? Insights, Testing & Solutions w/ Ben Brown ND

SEASON 2, EPISODE #28

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.

About Benjamin Brown ND

Ben is a naturopath, nutritionist, science writer and speaker. He is author of The Digestive Health Solution and contributes regularly to industry magazines and scientific journals. Ben is Editor of the Journal of Orthomolecular Medicine, Contributing Editor of Integrative Healthcare and Applied Nutrition, Director of Clinical Education for Pure Encapsulations (UK), and is on the Advisory Board of the BCNH College of Nutrition and Health where he is also a lecturer. He regularly features at public speaking events and international conferences. Ben founded timeforwellness.org as a way to connect people with free evidence-based health information focusing on natural and lifestyle medicine for chronic disease prevention and the promotion of optimal health.

Links to Research Article

Diarrhea Predominant Irritable Bowel Syndrome (IBS-D): Fact or fiction

S2E27: The Microbiome, Gut-Brain Axis & How To Build A Healthy Gut w/ Miguel Mateas PhD(c)

SEASON 2, EPISODE #27

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!

About Miguel Mateas PhD

Miguel Mateas is a  Nutritional Medicine graduate with a prior long-standing professional background in scientific publishing spanning from the late 90s and post-graduate studies in International Business (MSc), Environmental Decision Making (PgDip) and Clinical Neuroscience (MSc). 

He was awarded a prestigious Santander Bank Work-Based Learning award for his doctoral research proposal in 2016 and is currently a doctoral researcher at the Faculty of Health and Education, Middlesex University, studying the effects of nutrition and lifestyle the gut-brain axis ageing and developing a mixed methods approach that uses real world evidence to inform clinical decisions. 

Miguel is also a Research Innovation Consultant at the London Agri-Food Innovation Clinic where he is currently designing human interventions to assess the effect of fermented foods (kefir, kombucha, etc.) on mental health, particularly on mood and cognition. Miguel has been in clinical practice for over 10 years and has been the Chair of the British Association for Nutrition and Lifestyle Medicine (BANT) from 2012.  

Research Paper

Harnessing the Power of Microbiome Assessment Tools as Part of Neuroprotective Nutrition and Lifestyle Medicine Interventions