The Performance Nutrition Podcast

Dr. Marc Bubbs interviews Alex Auerbach, PhD, the Director of Wellness and Development for the Toronto Raptors who holds a doctoral degree in counseling psychology with a specialization in sport and performance psychology. Summary of The Episode 3:45 – Alex’s educational and coaching background 10:10 – The ‘achievement motivation’ framework 14:15 – Climbing the ladder in sports: mindfulness and environment 18:20 – Mindfulness techniques – where to start? 20:20 – Reframing: putting Experience Into Perspective 23:45 – How our language impacts our outcomes 27:10 – ‘You’re so talented!” Unconcsiously perpetuating a ‘fixed’ mindset 30:05 – Team-Effectiveness literature: what makes teams work. 35:25 – Culture disruption: The mismatch between what people are preaching and what they’re practicing…” 42:00 – Identifying team or organizational values 52:00 – How technology impact our mindset and anxiety 56:45 – The next frontier in mental performance Watch the FULL EPISODE and SHORT CLIPS on YouTube >> Performance Nutrition Podcast. Question? Reach out to @DrBubbs on Twitter and Instagram.

Dr. Marc Bubbs interviews Dr. Herman Pontzer, PhD, associate professor of evolutionary anthropology at Duke University and author of the new high-acclaimed book Burn to debunk the misunderstood science of metabolism in this FULL EPISODE of Season 5, Episode 4 of the Performance Nutrition Podcast. Summary of the Episode 4:02​ – Why Herman chose to write Burn 6:09​ – His first experience with the Hadza tribe in Tanzania 8:35​ – How far do the Hadza walk every day? (Why does it matter?) 10:44​ – Does improving running economy impact caloric expenditure? 15:55​ – Metabolic health conditions and the effect of exercise 19:10​ – The role of the brain in appetite regulation 21:30​ – Modern food environment, gene pool, and obesity 24:30​ – Benefits of exercise on overall health 26:30​ – What are the bounds of endurance performance? 29:20​ – How many calories can you actually eat? (Get energy into the body) 33:45​ – Evolutionary hangover: sticking with our ‘tribe’ 35:30​ – The cost of a calorie today vs. 100 years ago 36:40​ – The effect of gut microbiota on calories you use and take up 38:45​ – How the diet of hunter-gatherers change based on latitude 40:50 – Genetic changes in Inuit that do NOT favour ketogenic adaptations 43:20 – Evolution of research for Herman Pontzer’s team *Listen to the full video interview in Season 5, Episode #4 of the Performance Nutrition Podcast on YouTube, at AthleteEvolution.org, or your favorite podcast platform. PERFORMANCE NUTRITION PODCAST: iTunes: https://podcasts.apple.com/gb/podcast...​... Spotify: https://open.spotify.com/show/2juoLlB...​... Soundcloud: https://soundcloud.com/drbubbs​​​​​​​​ FOLLOW: Instagram: - https://www.instagram.com/drbubbs/​​h...​ - https://www.instagram.com/theathletee...​ Twitter: https://twitter.com/DrBubbs​​​​​​​​ Facebook: https://www.facebook.com/DrBubbs​​​​​​​​ WEBSITES: AthleteEvolution.org (Performance Nutrition) DrBubbs.com (Midlife Health & Performance)

In Season 5, episode 3 Dr. Marc Bubbs is talking with author and head coach for AFL Canada team Cody Royle about 'The Tough Stufff – 7 Hard Truths About Being A Head Coach' Cody and Marc discuss key elements how pressure and the emotional toll impact coaches, how coaching is not about you (but all about you), how ultimately you’re trying to craet your own identity within your team, how we need to rethink communication and a whole lot more. >> Visit YOUTUBE Channel 'Performance Nutrition Podcast' to watch full video interview or individual clips >> https://www.youtube.com/watch?v=XOyjZGyQ1bk

S5E2// Phytonutrients in Meat: Beyond Macros & Micros w/ Dr. Stephan van Vilet, PhD by Dr. Marc Bubbs

Summary of the Episode: 1:11 – Marcus’ background 2:30 – Nutritional requirements for younger athletes 8:15 – Schedule of an academy football player 9:38 – Resting metabolic rate in younger athletes 13:00 – Are all equations appropriate for young athletes? 14:00 – Consequences of under-fueling 17:20 – Youth vs. adult athletes: physiological and metabolic differences 19:25 – Can youth athletes ‘carb load’ 20:05 – Supplying carbs during training for youth athletes 22:25 – Energy expenditure in youth athletes: targets to aim for 26:58 – Senior vs. academy players – how the ‘rest of day’ impacts expenditure 28:40 – Fueling in under 14 and under 12 age groups 30:30 – Importance of establishing meal frequency 32:40 – The importance of breakfast in young footballers 35:30 – Marcus’ work with Aston Villa in the English Premier League 37:15 – Nuances in working at the highest level of professional football 39:10 – Relationship between chefs and performance nutritionists 42:15 – Evolution of performance in elite and professional football

In Season 4, Episode 20 Dr. Marc Bubbs interviews strength and conditioning coach Clance Laylor to talk about: 3:38 – Clance’s frame of reference for writing the book 5:24 – The value of intensity when training 8:05 – The role of Pierre Roy in supporting and mentoring Clance’s career 11:45 – Common mistakes of young athletes when lifting 16:10 – The role of Charles Poliquin in supporting and mentoring Clance’s career 18:35 – Coaching and communication style with today’s young athlete 23:10 – Setting the culture: leader-follower dynamics 26:21 – What Clance’s sees on the nutrition front in the gym 33:10 – How environment shapes the path to nutritional changes 39:10 – Clance’s background in sprinting and how its influenced his training philosophy 40:10 – Big take-home message to athletes and coaches

In Season 4, Episode 19 Dr. Marc Bubbs interviews researcher and medical doctor Dr. Patrick O’Halloran, PhD to discuss novel biomarkers of concussion and applications in the field. Summary of Episode 4:08 – Dr. O’Halloran’s background 5:45 – The difference between medical and sport diagnosis of concussion 8:20 – The highly variable recovery timeline from concussion 10:02 – The field-based assessments of athlete suffering head trauma on the field 12:45 – Should all sports have universal guidelines for concussion diagnosis? 16:30 – Acute biomarkers for diagnosing concussion markers 27:10 – Benefits of instant ‘point of care’ concussion testing 29:55 – How much extra benefit do you get from sport to sport, when applying point of care testing? 31:45 – Game day testing and the recovery process once diagnosed on the pitch. 34:30 – Other biomarkes in the field of concussion diagnosis. 40:50 – Medications to support concussion recovery (and how side-effects can mimic symptoms). 44:05 – The application of CBD, exogenous ketones, creatine, or other supplements for concussion recovery? 52:45 – Take-home message of biomarkers for concussion support?

In Season 4, Episode 18 Dr. Marc Bubbs interviews scientist and insulin expert Dr. Ben Bikman, PhD to discuss how chronically high insulin levels can drive chronic disease states. Summary of Episode 3:05 – Why did our grandparents get sick? 5:45 – Why insulin resistance is at the root of most chronic conditions 7:45 – Hyper-insulinemia and weight gain 10:40 – The insulin resistance and heart disease connection (and why it matters) 14:20 – How chronically high blood glucose levels impair your vascular health 16:50 – Football linemen, metabolic profiles and the role of fitness and exercise 23:40 – Taking insulin and how it impacts your fat cells (in diabetics) 28:20 – Why insulin as a medication for type-2 diabetes is a short-sighted approach 32:05 – The connection between insulin resistance and brain function 38:04 – Is there an application for exogenous ketones to prevent (or delay) dementia 39:05 – Dietary strategies to support insulin resistance 46:45 – Blood tests for assessing degree of insulin resistance 49:05 – Exercise and insulin sensitivity: resistance and aerobic activity

Summary of Episode: 2:30 – Zach’s background in sports and business journalism 5:25 – Zach’s book The Performance Cortex: how the brain impacts performance in baseball 10:55 – The biggest surprises in touring neuroscience labs around the country 15:55 – When to swing; when not to swing. 20:05 – Pattern recognition versus reaction time 25:02 – Even elite experts struggle in a new context 28:15 – Information is information, does it always inform performance? 30:50 – Why do ‘batting practice’ at 60% game speed? 32:00 – Zach’s take home message from researching the brain in high performance. 36:05 – What makes a great writer? 39:00 – The power of story-telling Zach is the author of The Performance Cortex, which explores the neuroscience of motor skills, published by Dutton/Penguin Books in April 2018. Zach has covered five Final Fours, the Super Bowl, the World Series, the NBA postseason, US Open tennis and championship golf - among numerous other events - for the Times, as well as regularly contributing coverage of New York's professional and college teams. He lives in New York City with his wife, Missy, their son, Jordan, and their dog, Luke.

Dr. Marc Bubbs interviews muscle and bone scientist Dr. Ben Kirk, PhD whose area of interest includes age-related declines in muscle and bone to discuss… 3:45 – Ben’s background in nutrition and research 5:35 – The connection between osteopenia and osteopororis 7:45 – Risk factors for osteosarcopenia 15:30 – Cross-talk between muscle and bone cells 18:00 – Screening tools for clinicians to assess for osteosarcopenia 24:00 – Nutritional interventions for osteosarcopenia 32:00 – Creatine + resistance exercise for sarcopenia and osteoporosis 34:10 – Muscle weakness, falls, fractures and consequences for quality of life 39:40 – The evolution of research in osteosarcopenia

In Season 4, Episode 15 Dr. Marc Bubbs interviews expert physiologist Rob Edinburgh, PhD whose area of interest includes meal timing and exercise to discuss… 3:00 – Rob’s background in nutrition and research 5:15 – Review of energy balance: energy intake and expenditure 6:10 – What is metabolic health? 13:15 – Effects of skipping breakfast (versus eating breakfast) on exercise adaptations 17:30 – Energy balance over a 24-hour period in breakfast vs. skipping breakfast 21:30 – How does intensity training impact the results of the study? 23:30 –How does ‘breakfast timing’ impact exercise adaptations in overweight and obese individuals 28:30 – Meal + exercise interactions - acute responses to exercise 31:40 – Metabolic benefits of exercising in the fasted-state (in healthy people) 36:30 – The main pathways via which exercise supports better health: AMPK, PGC1-alpha 42:30 – Energy Balance: weight loss and health vs. performance 45:45 – The use of intra-muscular triglyceride during fasted exercise 50:00 – How context is key when it comes to breakfast vs. ‘no breakfast’ 53:00 – The evolution of research in this area Enjoy the podcast? Tag us on Instagram, Twitter or Facebook @DrBubbs

In Season 4, Episode 14 Dr. Marc Bubbs interviews biological dentist Dr. Dominik Nischwitz to discuss… SUMMARY OF EPISODE 3:00 – Dr. Dome’s background in dentistry and nutrition 4:50 – Weston A. Price’s influence on Dr. Dome’s nutrition philosophy 10:28 – Why athletes have high incidences of cavities and dental issues 13:30 – How often should athletes brush their teeth? 18:10 – Gingivitis and rates of infection in athletes 23:35 – Dr. Dome’s tips for athletes to maintain good oral health 40:30 – The importance of saliva and salivary flow rate on health and immunity 42:20 – Natural support for stomach acidity 44:00 - Connection between dental and overall health

In Season 4, Episode 13 Dr. Marc Bubbs interviews Dr. Reid Reale, PhD, Performance Nutrition Manager at the UFC’s Performance Institute in Shanghai, China. EPISODE SUMMARY: 3:30 – Reid’s background exercise science and nutrition 4:00 – Physical demands of MMA and competition format 7:45 – Resting metabolic rate (RMR) in adolescent athletes 9:45 – Performance testing at the elite MMA level 15:00 – Transportable RMR devices; worth the price? 17:40 – Academy vs. professional MMA fighters 21:30 – The current evidence-base for MMA fighters 23:40 – How to think about weight-cutting: what can you manipulate? 28:00 – Energy intake leading up to weigh-in 32:40 – Use of water-loading protocols to make weight 35:40 – Hydration testing methods – general to more specific 41:10 – The evolution of research in MMA

In Season 4, Episode 12 Dr. Marc Bubbs interviews Diana Rodgers, MS, RD dietician and nutritionist living on an organic farm and co-author of the new book and film Sacred Cow that discusses why well-raised meat is good for you and good for the planet. SUMMARY OF THE EPISODE 3:00 – Diana’s background and journey into nutrition 5:15 – Dietary patterns of hunter-gatherer societies around the world 8:45 – The mid-Victorian dietary shift and consequences for health 11:15 – Is meat consumption increasing worldwide? 15:30 – The impact of industrial agriculture on the environment 17:15 –The water footprint of cattle 20:15 – Methane from cattle and carbon sequestration in the ground 23:15 – Deforestation and the impact of soy crops 28:30 – The environmental impact of chicken farming 33:00 – Antibiotic use in conventional farming and impact on human health 34:40 – Price comparison of beef burger vs. plant-based (Beyond Meat) burger 37:00 – The cycle of nature – life and death 39:20 – The challenges of writing Sacred Cow and creating the film

In Season 4, Episode 11 Dr. Marc Bubbs interviews Dr. Dan Martin, Ph.D post-doctoral researcher at Liverpool John Moore’s University and Performance Nutritionist in professional horse racing, Formula 1 racing and football. In this episode, Dan shares his research and insights into the current nutrition strategies and weight-making practices of professional jockeys and the risk of energy deficiency and low bone density and elite jockeys. Dan discusses how to influence athlete nutritional behaviours, how to deal with the influence of social media on athlete nutrition and the paralles between jockey nutrition and making-weight in Formula 1. Fascinating discussion, don’t miss it!