Recovery

S338: CBD, Endocannabinoids & Impacts on Pain & Inflammation w Steve Ottersberg, MS

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.

Summary of Episode

3:30 – The evolutionary background of the endocannabinoid system

6:30 – The different functions of CB1 and CB2 receptors

10:00 – CBD for head trauma and pain in professional sports

11:45 – The role of omega-6 to omega-3 balance in the endocannabinoid system

15:00 – Triathlons, nutrition and how it impacts CBD

20:00 – How your genes impact CBD function

26:00 - The various delivery methods of THC and CBD

30:00 – liposomes, dietary fat and CBD absorption

35:45 – The evolution of CBD research


About Steve Ottersberg MS

Steve was a college level chemistry professor at Fort Lewis College, spent three years in laboratory management and has experience as a clinical nutrition product formulation specialist. Steve is a Faculty member of Progressive Medical Education, received an honorary ND from Southwest College of Naturopathic Medicine due to his efforts in teaching, and shares his passion for human genetic testing in medicine with an audience of physicians. Steve is the founder of Green Lab Solutions Company LLC was Colorado’s 11th certified cannabis testing laboratory and currently working as genetic consultant to Endo Canna Health.


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S3E36: Life In Pro Football, Plant-Based Nutrition & Adaptability w/ Marc Brouillette

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.

Summary of Episode

3:30  - Brouillette discusses his transition from collegiate to professional football in Canada

8:30 – Adaptability & learning from mistake

11:30 – The influence nutrition on Brouillette’s career

16:30 – Recovery strategies and physical preparation in the CFL

19:00 – Brouillette’s transition into plant-based nutrition

22:30 – Learning from failure

26:30 – Building relationships and life lessons in football

33:00 – Concussion prevention in the CFL

39:00 – The reality of injuries in sport

43:30 – Marc’s tips on goal setting

About Marc Brouillette

Marc Brouillette was selected in the third round of the 2010 CFL Draft out of the Université de Montreal. He played seven seasons with the Alouettes and was named a CFL East All-Star for his performance during the 2016 season. Marc is a vegan, animal welfare activist, lawyer and an avid reader who likes to share inspiring quotes on his Twitter account from the likes of Aleksandr Solzhenitsyn, Maharishi Mahesh Yogi, Mark Twain and James Altucher. He is also a husband, father of two, laywer and former Canadian Football League Player Association Player Representative.

Twitter: https://twitter.com/MOBrouillette

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S3E35: Seasonal Changes in Hormone & Nutrient Biomarkers in College Soccer w Dr. Alan Walker, PhD

Season 3, Episode 35

Dr. Bubbs interviews Dr. Alan Walker PhD whose research is focused on the effects energy expenditure and workload have on biomarkers in athletes.

Summary of Episode

4:00 – Dr. Walker’s background in exercise and nutrition

7:45 – How do biomarkers inform athlete stress over 24-hours?

10:30 – Specificity vs. sensitivity with lab testing

11:30 – Alan’s work in seasonal long biomarker testing in elite female soccer players

13:00 – The collegiate pre-season & impacts on athlete readiness

14:00 – How iron status was impacted throughout the season

15:30 – IL-6, hepcidin and iron regulation

16:30 – The ‘delayed effect’ of biomarker assessment

17:30 – Biomarkers – The “Other-22 Hours” in the day

20:00 – The value of education and transparency in applying performance nutrition in practice

23:00 – ‘Big Rocks’ for athlete to support performance and recovery - Suggestions for


About Dr. Alan Walker, PhD, CSCS

Dr. Alan Walker received his BS from Salisbury University (’12), his MS from Rutgers University (’14), his Ph.D. from Rutgers University (’19), and earned his CSCS in 2016 with distinction in 2017. Alan is current an Assistant Professor of Exercise Science at Lebanon Valley College in Pennsylvania. Alans’s research primarily focuses on sport science and implementing ways to maximize athlete health and performance. He has experience working with sports such as soccer, lacrosse, field hockey, swimming and diving, hockey, and boxing at the youth, collegiate, and professional level.


Links:

Biomarker Response to a Competitive Season in Division I Female Soccer Players

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S3 EPISODE 33 - Nutrition, Physical Development & Champion’s Mindset in Pro Baseball w/ Xan Barksdale

Season 3, Episode 33

Dr. Bubbs interviews baseball performance consultant Xan Barksdale. A baseball coach with Team USA and former professional baseball player, Xan shares his sporting background and how training and physical preparation has changed over the last 20 years. He also discusses the key role of off-season training in athletic development, how much is enough, and the potential pitfalls of early sport specialization. Xan also chats nutrition in baseball; current trends he’s seeing in athletes, how supplementation impacts baseball performance and navigating travel nutrition in young athletes. Finally, Xan discusses the importance of mindset in baseball and the evolution of baseball performance in the next 5-10 years.

SUMMARY OF THE EPISODE

4:00 – Xan’s sport and performance background

6:30 – Training and physical preparation in baseball

8:30 – Starting from the game and moving back

12:30 – Off-season training, young athlete and how much is enough?

16:30 – Nutrition in baseball

20:00 – Nutritional trends and habits in elite baseball

22:30 – Xan’s work with Team USA Baseball

27:30 – Travel nutrition in baseball and eating abroad

30:30 – What supplements are commonly used in baseball games?

36:30 – Mindset and mental performance in baseball

ABOUT XAN BARKSDALE
Xan is a former professional baseball player in the Atlanta Braves farm system. Xan currently serves as a coach on Team USA Baseball and was formerly an assistant coach at the University of Louisville and East Tennessee State. Xan is now focused a baseball consultant

@XanBarksdale

 

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S3E31: Rewind - Caffeine, Coffee & Impacts on Strength, Endurance & Body Comp w/ 6 World Experts

In Season 3, Episode 31 Dr. Bubbs interviews expert coaches, practitioners and researchers on all things caffeine. Jozo Grgic, PhD(c) kicks things off by sharing his research into the effects of caffeine on resistance training and prof Stu Phillips, PhD the impacts of caffeine supplementation on exercise. From there, Nanci Guest, PhD shares her research in genetics, caffeine metabolism and endurance training, Dr. Eric Helms, PhD talks caffeine, bodybuilding and improving body composition, and Dr. Andrew Chappell, PhD from England shares his research on the caffeine habits of elite British bodybuilders. Lastly, Dr. Ian Dunican, PhD shares his research on the effects of caffeine on sleep in professional rugby players in Australia.

Summary of This Episode

#1 Jozo Grgic — the effects of caffeine on resistance training

#2 Prof Stu Phillips — the impacts of caffeine supplementation on exercise

#3 Nanci Guest PhD — research in genetics, caffeine metabolism and endurance training

#4 Eric Helms — caffeine, bodybuilding and improving body composition

#5 Andrew Chappell — the caffeine habits of elite British bodybuilders

#6 Ian Dunican — the effects of caffeine on sleep in professional rugby players in Australia

#7 Pilot Coffee — Modern decaf coffee processing

Links to Full Episodes 

S1E6 – Nanci Guest PhD

S1E51 – Pilot Coffee: Modern decaf coffee processing

S2E7 - Eric Helms, PhD

S2E10 - Ian Dunican S2E10

S2E16 - Prof Stu Phillips, PhD

S2E34 – Andrew Chappell, PhD

S2E47 - Jozo Grgic, PhD(c)

S327: Running, Marathon Prep & Pace And Mind w/ Coach Rejean Chiasson

Season 3, Episode 27

Dr. Bubbs interviews renowned running coach Rejean Chiasson to talk all things running. Coach Rejean shares his journey into elite running and the fundamentals of preparing for a marathon, from beginner to elite. He also shares his insights into planning your training week, balancing volume and intensity in training, and common mistakes made by beginner, intermediate and advanced runners.

SUMMARY OF THIS EPISODE

3:50 – Coach Rejean’s surprising journey into elite running 

7:00 – Principles for beginners starting marathon prep

12:30 – Nuances in marathon prep for intermediate to advanced runners

15:00 – A common mistake for beginners – Running too fast on easy runs

18:30 – “Two a Days” or “Doubles” – The value for intermediate-advanced runners

22:30 – Rejean’s career in elite marathon running

27:30 – How many marathons should you run in a year?

34:00 – How many carbs to fuel marathon prep & supplements to consider

36:00 – Race-day tactics & Lessons learned along the way

39:45 – Running communities and the impact on health and performance


About Coach Rejean

Coach Rejean Chiasson is a seasoned professional when it comes to running and coaching. As a former Canadian Marathon Champion, he enjoys teaching other participants the skills to help them achieve their personal success.Coach Rejean is the founder of Pace & Mind run club.

S3E19: The New Science of Recovery: Evidence-Based Strategies w/ Christie Aschwanden

Season 3, Episode 19

Dr. Bubbs interviews Christie Aschwanden, author of Good To Go and former lead science writer at FiveThirtyEight and health columnist for the Washington Post. In this episode, Christie shares her insights on old-school applications of iceing and inflammation, if stretching is really a recovery essential, how cryotherapy holds up to the hype, and the role of placebo in recovery.

Summary of Episode

1:00 – Where Christie’s interest in recovery comes from?

4:30 – DOMS and downhill running

8:00 – Beer and recovery

12:00 – Science and understanding the world

15:15 – Iceing, inflammation and recovery

19:15 -  The ritual in sport and recovery

23:30 – Periodized recovery – what it is and how it works

26:00 – Big data and recovery metrics

29:00 – How life stress impacts recovery

About Christie Aschwanden

Christie Aschwanden is the former lead science writer at FiveThirtyEight and was previously a health columnist for The Washington Post. Christie is a frequent contributor to The New York Times. She’s also been a contributing editor for Runner’s World and a contributing writer for Bicycling. Her work appears in dozens of publications, including Discover, Slate, Consumer Reports,  New Scientist,  More,  Men’s Journal, Mother Jones, NPR.org, Smithsonian and O, the Oprah Magazine.

Link to Christie’s Work:

GOOD TO GO: What the Athlete in All of Us Can Learn From the Strange Science of Recovery 

https://twitter.com/cragcrest

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S3E16: Performance Nutrition, Pro Boxing & Building Trust w/ Dr. Scott Robinson PhD & Scott Quigg

Season 3, Episode 16

Dr. Bubbs launches the first episode of Athlete Evolution series of video interviews with elite performance practitioners and athletes. (Watch the full video on YouTube at Dr. Bubbs Performance Podcast!). In this audio podcast episode, Dr. Scott Robinson discusses pre-camp testing in boxers, the role of carb periodization in training camp, how the nutrition strategy changes when making-weight and the dangers of old-school weight loss techniques, as well as how to fuel to perform on fight night. Professional boxer Scott Quigg will share his insights on the value of an evidence-based approach to training, the importance of trust in a coach-athlete relationship, what it’s like to get punched in the face and much more!

 

About Scott Quigg

A professional boxer Scott Quigg is the Former undefeated British super-bantamweight champion and WBA super-bantamweight title holder, and is currently ranked #1 in the British featherweight.

About Scott Robinson PhD

Scott is a leading Performance Nutritionist working with a range of elite and professional athletes, including Premier League football and rugby players, professional fighters (boxing, UFC, MMA), triathletes, as well as with recreational athletes.

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S3E 7: Heart Rate Variability, Team Sports & Monitoring Athletes w/ Dr. Andrew Flatt PhD

Season 3, Episode 7

Dr. Bubbs interviews Dr. Andrew Flatt PhD to discuss applications of heart rate variability (HRV) monitoring in team sport athletes.

Summary of This Episode

7:00 – What Is HRV?

7:45 – What impacts HRV scores in athletes

11:00 – Pre-season HRV trends in team sport athletes

13:20 – Olympic vs. national level swimmer HRV values

25:00 – In-season monitoring in collegiate football players

33:00 – Strategies for improving recovery as competitive season progresses

40:00 – Monitoring – a tool to start a conversation

46:30 – Different “apps” to implement with clients

57:00 – Evolution of research in HRV and team sports

Research Links

Individual Heart Rate Variability Responses to Preseason Training in High Level Female Soccer Players

Cardiac-Autonomic Responses to In-Season Training Among Division-1 College Football Players

Association between Subjective Indicators of Recovery Status and Heart Rate Variability among Divison-1 Sprint-Swimmers

About Dr. Andrew Flatt PhD

Dr. Andrew Flatt is an Assistant Professor and Sports Medicine Graduate Program Director at Georgia Southern University. Andrew has a PhD in Human Performance from the University of Alabama where he worked with football, swimming and soccer. He has an extensive athletic background including hockey, rugby, collegiate football and raw powerlifting. His research interest is in heart rate variability and its application to monitoring training status in athletes. Follow Andrew on Twitter.

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