Dr. Bubbs Performance Podcast

In Season 3, Episode 21 Dr. Bubbs interviews Rob Morton, PhD in the Protein Metabolism Research Laboratory under the mentorship of Dr. Stuart Phillips at McMaster University. In this episode, Rob talks about his research into the effects of protein supplementation on strength and fat-free mass. He’ll highlight just how much of a benefit (or not) protein supplementation has when combined with strength training, if athletes need more protein than recreational trainees, and how much protein type really matters. Rob also discusses the impact of protein supplementation on fat-free mass, if there is an upper threshold for muscle protein synthesis, and what happens to protein excess in the body. Finally, Rob shares key insights on how protein requirements change as you age, effects on kidney health, and the evolution of research in this area.

In Season 3, Episode 20 Dr. Bubbs interviews Dr. Liam Anderson PhD, sport scientist and performance nutritionist to discuss his research in English Premier League soccer players. In this episode Liam discusses the physical demands of pro soccer players, how Glycogen status and type-iix fibers are impacted by game intensity, how fueling intake differs between practice and game days, the importance of re-fueling post-game and the real life challenge practitioners face, the value of a good relationship between team chef and performance nutritionist, and much more. Check out drbubbs.com/podcast for show notes.

In 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. She also talks about the importance of rituals in sport, big data and recovery metrics, how life stress impacts recovery, the new concept of periodized recovery and much more.

Season 3, Episode 18 Dr. Bubbs interviews Scott Livingston, a renowned and influential strength and conditioning coach and athletic therapist. Scott discusses injury rates in today’s sporting environment, physical preparation heading into the NHL playoffs, outlines his training philosophy and recovery strategies and much, much more!

Season 3, Episode 17 Dr. Bubbs interviews Dr. Eric Trexler PhD, professional natural bodybuilder, exercise and nutrition researcher and education director at Stronger By Science. In this episode, Eric talks differences in body composition in pro football, how it changes by position and over a season. Eric also highlights a lesser known but valuable metric of fat-free mass index (FFMI) and general targets for specific positions, as well as associations to performance. He then shares his work on omega-3, vitamin-D and body composition in NFL players, the unfortunate reality of post-career health in pro football players and tips to keep ex-athletes healthy as they age.

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!

S3E15 // REWIND – Weight Loss & Body Composition: Insights & Applications from 6 World-Experts by Dr. Marc Bubbs

Season 3, Episode 14 Dr. Bubbs interviews endurance expert Dr. Sam Impey, PhD to dive into periodized nutrition for elite and recreational endurance athletes. In this episode, Sam reviews the history of endurance nutrition, defines ‘carbohydrate availability’ and ‘train low’, and outlines how fasted training, two-a-day sessions and sleep low-train low strategies impact training adaptations. Sam also summarizes the glycogen threshold hypothesis under-pinning these strategies, talks train-low in team sports, and shares his view on the evolution of research in this area.

Season 3, Episode 13 Dr. Bubbs interviews Dr. Glenn Livingston PhD. The expert psychologist discusses his previous struggles with binge-eating, how the brain impacts food cravings, how self-worth plays a pivotal role in disordered eating, and potential pitfalls of being overly restrictive. Glenn also discusses why he prefers rules over guidelines, the influences of social media, and strategies for overcoming binge-eating.

Season 3, Episode 12. Dr. Corey Peacock, expert physiologist and strength coach dives into his work with elite MMA fighters, such as recently crowned UFC champion Kamaru Usman. Corey discusses the importance of understanding the physical demands, the key physiological tests he uses to assess an athlete's profile, fitness level, and performance metrics to guide the training plan during camp. He also shares tips on making weight for fighters, his research on sleep, physical performance and injury in professional MMA fighters, how to mitigate head trauma and his work for the Society for Neurosports. Finally, Corey shares his thoughts on the evolution of research in MMA combat sport. Go to drbubbs.com/podcast for full show notes.

Season 3, Episode 11, Dr. Bubbs interviews Steve Hall, competitive bodybuilder and powerlifter, as well as the founder of Revive Stronger. In this episode, Steve discusses the challenges that led him to pursue bodybuilding, fundamental training principles (specificity, progressive overload, fatigue management, programming, and individualization), the importance of volume landmarks (MEV, MRV, MAV), the nuances of deload weeks, common hypertrophy programming mistakes, the value of "mini-cuts", how to best monitor your progress, and the key role of mindset in achieving your goals!

Season 3, Episode 10, Dr. Bubbs interviews expert Dr. Greg Wells PhD, renowned sport scientist, author, broadcaster and speaker. In this episode, Dr. Wells talks about the biggest lessons learned – through success or failure – during his time in elite sport, the importance of fundamentals and consistency in achieving excellence. He gives pointers on how to go from distraction to focus, the difference between time management and priority management, the pitfalls of “busy-ness” in the workplace, the path to personal mastery, and much more. Don’t miss this episode!

In Season 3, Episode 9 Dr. Bubbs REWINDS the tapes and takes a deep-dive into sleep with 6 world-leading experts who’ve appeared on the podcast. In this episode, Dr. Amy Bender PhD talks sleep recommendations, potential pitfalls of a “nappucino” and strategies to support falling asleep; Dr. Dan Pardi PhD discusses circadian rhythms and implications for weight loss and health; Dr. Cheri Mah MD talks about her work in the NBA, the benefits and limitations of the NBA nap, as well as WHEN it’s appropriate to implement the “coffee nap”; Dr. Ian Dunican PhD discusses caffeine use and implications on sleep and recovery in professional rugby players; Dr. Michele Lastella PhD dives into athlete chronotypes and how it may impact training and recovery; and Dr. Norah Simpson PhD from Stanford Medical School discusses the impacts of sleep loss on cognition. Fantastic insights from an all-star lineup of sleep experts!

In Season 3, Epsiode 8 Dr. Bubbs interviews Dr. Theocharis Ispoglou PhD to discuss the importance of muscle mass in healthy ageing and how age-related sarcopenia can compromise healthspan and longevity. In this episode, Dr. Ispoglou defines sarcopenia, discusses the most common causes and how this can impact your life expectancy. He also talks about key factors that can accelerate muscle loss, common tests that can be performed to assess for age-associated muscle loss and the impacts of novel forms of protein to preserve lean muscle and much, much more!

In Season 3, Episode 7 Dr. Bubbs interviews Dr. Andrew Flatt PhD to discuss applications of heart rate variability (HRV) monitoring in team sport athletes. Dr. Flatt will review the basic physiology of HRV, how pre-season testing can inform your training and recovery plans, how in-season monitoring influences decision making, and new findings on HRV results in larger athletes, such as linemen in American football. Dr. Flatt also discusses how the “other 22-hours” in the day – sleep, long-haul travel, mental and emotional stress, etc. – impact the nervous system and HRV measures, and finally provides some practical tips on how to collect HRV measurements, validated apps, and red flags to avoid when interpreting results.

In Season 3, Episode 6 Dr. Bubbs interviews Dr. Rocco Monto MD, award-winning orthopedic surgeon, team physician for US Soccer, and author of 'The Fountain: A Doctor's Prescription to Make 60 the New 30'.

Season 3, Episode 5. Dr. Bubbs interviews renowned sport scientist Dr. Fergus Connolly PhD to discuss the 59 Lessons he’s learned throughout his illustrious career in elite and pro sports. In this episode, Fergus shares how 99% healthy is not 100% injured, how he learned the value of quality of effort from legendary coach Big Sam Allardyce, the importance of listening more than you talk, why it’s essential to “keep the main thing the main thing” if you want to perform at your best, how your “ability to adapt determines your ability to succeed”, why the fight is won before you take the field and much, much more. Don't miss this episode and check out drbubbs.com/podcast for full show notes.

Season 3, Episode 4. Dr. Bubbs interviews Dr. Dan Cleather PhD to discuss all things strength and conditioning. In this episode, Dan outlines the most common mistakes trainers, clients and athletes make in training, the problem with conventional guidelines for training intensity, and the value of starting a program small. He’ll also share his preference for wave loading, the value of autoregulation, why it’s important to leave sessions feeling better than when you started, his MOST important “cardinal rule” of training, as well as insights from years working in the trenches. This episode is loaded with evidence-based insights and wisdom from Dr. Cleather! Check out drbubbs.com/podcast for show notes,

Season 3, Episode 3, Dr. Bubbs sits down with renowned basketball coach Roy Rana, the first coach to guide Canada Basketball to a gold medal at the U19 basketball World Championship in Egypt in 2017. In this episode, coach Roy talks about performing under intense pressure, the major lessons he’s learned through failure, he defines what he believes “culture” truly is and what goes into building a successful culture. He also talks about building team chemistry in a short time frame, how sport science has impacted his coaching, the mentors who’ve influenced him throughout his career and why he does what he does. Tremendous insights here from one of the best.

Season 3, Episode 2, Dr. Bubbs sits down with Dr. Lachlan Mitchell PhD from Australia to discuss whether competitive bodybuilders are using evidence-based nutrition strategies to manipulate their physiques. In this episode, Lachlan will discuss his research in male bodybuilders, if its possible to build muscle and lose fat at the same time, carbohydrate intake differences amongst America, Canada and Australian bodybuilders, how getting leaner impacts resting metabolic rate (RMR), “peak week” weight cutting strategies and how they impact hormonal balance in the body. He also shares insights on the growing issue of muscle dysmorphia, red flags to watch out for and then rounds things out with his thoughts on the evolution of bodybuilding research. Check out drbubbs.com for full show notes.