Recovery

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S2E46: Rewind - Season Two Highlights

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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

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

S2E10: How To Apply Sleep Science Into Practice With Athletes w Dr. Cheri Mah MD

SEASON 2, EPISODE #10

Dr. Bubbs interviews world-renowned sleep expert Cheri Mah, MD, consultant to professional sports teams in all four major leagues. In this episode Cheri discusses the physiology of sleep, her early research on sleep in collegiate athletes, impacts of jet lag and crossing time zones, why pro baseball teams are sleeping in during spring training, the infamous NBA nap and her NBA Schedule Alert project with ESPN’s Baxter Holmes, as well as her key tips for supporting sleep in athletes.

About Cheri Mah

Cheri Mah MS is a research fellow at the University of California San Francisco Human Performance Center and advisor to elite athletes and professional sports teams in the NFL, NBA, MLB, and NHL on sleep and performance. Follow Cheri on Twitter.

Research Links & Articles

The Effects of Sleep Extension on the Athletic Performance of Collegiate Basketball Players

The NBA schedule turns teams into the sleepwalking dead 

S2E9: The Impacts of Caffeine On Sleep & Circadian Rhythms in Athletes w Dr. Ian Dunican PhD

SEASON 2, EPISODE #9

Dr. Bubbs interviews Dr. Ian Dunican PhD to talk about the use of caffeine in pro sport and how it impacts sleep duration and efficiency. Ian shares his insights on caffeine use and habits of athletes, how caffeine use impacts sleep on game days, the fact many athletes are unaware of the amount of caffeine they consume overall, as well as his research on jet lag and sleep disorders in athletes.

About Dr. Ian Dunican PhD

Ian Dunican has twenty years international professional experience in Project Management, Health and Safety and Fatigue Risk Management Systems (FRMS) in military, mining, oil and gas. He is the Director of Sleep4Performance, an expert consultancy for FRMS and operations, and a researcher at the University of Western Australia (UWA), where he works with elite sporting organisations for optimisation of performance and recovery. Follow Ian on Twitter here.


Link to Research

Caffeine use in a Super Rugby game and its relationship to post-game sleep

S2E8: Strongman Training & Nutrition Strategies w Dain Wallis

SEASON 2, EPISODE #8

Dr. Bubbs sits down with Canadian Strongman Champion Dain Wallis to talk about his preparation for competition; training periodization, importance of technical proficiency, nutrition for hypertrophy, sleep and recovery strategies, the psychology of competition as well as applications of Strongman training for the recreational athlete. Great tips from Dain!

About Dain Wallis

Dain is a nutrition & strength coach from Toronto, Canada and currently Canada's Strongest Man in the 80kg weight class. He’s also a fellow instructor at DTS Fitness Education on the Nutrition Fundamentals course. Follow Dain on Twitter or find out more at canadasnutritioncoach.com

S2E2: Evolution of Sport Science, Big Data & Changing The Game w Dr. Fergus Connolly

SEASON 2, EPISODE #2

Dr. Bubbs interviews expert sport scientist and Director of Performance at the University of Michigan Dr. Fergus Connolly PhD. Fergus talks all things sports science; why we should start from the game itself and work backwards in sport science, a holistic, rather than reductionist view in performance sport, the value of upskilling staff versus adding more specialists, the importance of a “Human First” approach to athletes, how data is either useful, useless or interesting, and so much more. Terrific insights from one of the best in the business.


About Dr. Fergus Connolly

Perhaps the only person in the world who has worked at the highest levels of Premier League soccer, international rugby, the NBA, NFL, and NCAA - where he’s currently the Performance Director for Michigan Football. Fergus is also the author of the fantastic and unique book, Game Changer, which cuts through the hype and myths to show you what really works, sharing details of how the most elite teams from around the world apply the latest knowledge, research, sports science, and technology to achieve excellence. Follow Fergus on Twitter.