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

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

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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

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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.

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