If you’ve been hanging out with us for the last few weeks you realize there’s been a theme we’ve been exploring, and it’s this idea of biohacking! Over the last few weeks, we’ve looked at red light therapy, we’ve talked about HRV and this cool device called the Lief, and today is the grand finale to complete this triple threat of biohacking!
I had the pleasure of welcoming my colleague and friend to the podcast, Dr. Marc Bubbs. He is a naturopathic doctor, speaker, performance nutrition lead for Canada Basketball, and the author of his new, second book: Peak: The New Science of Athletic Performance That is Revolutionizing Sports, an integrated and personalized approach to health, nutrition, training, recovery, and mindset. And here’s the thing: Dr. Bubbs knows that my audience is not necessarily elite super athletes, but we are elite and we are super and we’re always looking for an edge when it comes to performance — and that’s what we get into today!
In this episode, we talk about metabolic rate, how to dose your coffee and leverage it in exercise, to keto or not to keto, how to hack our sleep to optimize recovery, and how to take notice of the important recovery cues from our body that let us know whether we should be going hard at the gym or actually pulling back! We also discuss what time of the day is ideal for which types of workout, how to balance nutrition and movement, how to avoid burnout, and the power of addressing your mindset when it comes to performing at an elite level!
From mindset to tactics to movement to food, we cover it all in this episode as we wrap up our biohacking series — so be sure to tune in!
[1:00] About today’s show with Dr. Marc Bubbs!
[2:58] Welcoming Dr. Marc Bubbs back to the show!
[3:16] Dr. Bubbs tells us more about his background and gives an update since the last time he was here.
[4:21] What is Dr. Bubbs’s first recommended step to take to begin performing at a higher level?
[5:49] Does Dr. Bubbs find that high performers get burnt out and struggle with ‘sickness’ or are there people who are inherently unwell? Or is it a bit of both?
[7:22] Does Dr. Bubbs find that people who are consistently getting sick have less understanding around the ideas of recovery? And what do we do about working out and pushing ourselves hard physically when we’re consistently feeling under the weather?
[12:02] What kinds of activities should we be looking at when we aim to get fit in 26 weeks rather than four?
[20:00] How do we balance reps and sets with cardio? Especially for those that struggle with recovery.
[22:04] How do we balance movement and nutrition? What’s Dr. Bubbs’s philosophy around nutrition and endurance.
[24:25] What should we do, on the backend, to fuel our workouts?
[26:06] Should we be having coffee or doing Slow-Low training in a fasted state? What are some of the other keys to success for morning training sessions?
[27:55] When should we be weight training?
[28:50] Keto or not to keto?
[31:17] Dr. Bubbs highlights some objective findings when it comes to the keto diet.
[33:23] What’s the connection between someone’s metabolic rate and their thyroid health? And are the traditional ways that we’re measuring thyroid health sufficient?
[35:58] Dr. Bubb speaks about a key highlight from his book: the correlation between animals living longer and having a higher state of oxidative stress.
[37:57] Dr. Bubbs highlights some of the things related to low resiliency.
[39:52] How to optimize your coffee habit!
[43:30] The power of addressing your mindset when you’re looking to perform at an elite level in life.
[46:21] How do we reframe our ideas around pressure and stress to avoid burnout?
[50:17] Dr. Marc Bubbs’s key performance indicators!
[54:17] Where to learn more about what Dr. Bubbs is up to!
Mentioned in This Episode:
Peak: The New Science of Athletic Performance That is Revolutionizing Sports,
The Entrepology Podcast Episode 04: “Ancestral Lifestyle with Dr. Marc Bubbs”
Trent Stellingworth’s 9-year case-study (on Twitter)
The University of Toronto on how coffee can affect you before you even drink
“How to make stress your friend | Kelly McGonigal” (TED Talk Video)
More About Marc Bubbs
Dr. Marc Bubbs is a licensed Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball Team, Speaker, and former Strength Coach. He is the author of the new book Peak: The new science of athletic performance that is revolutionizing sports – An integrated and personalized approach to health, nutrition, training, recovery and mindset. Marc also hosts the Dr. Bubbs Performance Podcast, connecting listeners with world-leading experts in human performance and health and practices in both Toronto, Canada and London, England. Dr. Bubbs regularly presents at health, fitness and medical conferences across North America and Europe, consults with NBA, NHL, and MLB teams, and sees patients out of the Sport Medicine Clinic at the Toronto Athletic Club in downtown Toronto.
Connect with my Guest:
Podcast: Dr. Bubbs’ Performance Podcast
Social Media: Facebook, Instagram, and Twitter
If you enjoyed our conversation and would like to hear more:
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BRAIN HEALTH CHECKLIST!
What if I told you that your brain biochemistry can help amplify your mindset, your capacity to be effective, and help accelerate your mission in the world? Well, I’ve pulled together a very quick checklist so that you can have a better understanding of the things you’re doing every single day to amplify your nervous system or downregulate it in a way that isn’t necessarily serving your mission. If you want access to this information and want to learn a little bit more about how you can optimize your brain health for success, visit: MeghanWalker.com/BrainHealth to grab your handout now!
CALL TO ACTION
It’s all about consistency! One of the most important pieces of advice Dr. Bubbs highlighted in this episode was the importance of sticking with your nutrition and fitness goals if you want real progress. The people that make strides set healthy, achievable goals that can be maintained for long periods of time rather than those who push themselves twice as hard but can only maintain it for a few weeks. Let us know about your long-term goals and how you’re going to adjust your fitness schedule to maintain it for the long haul! And remember to follow up with us on The Entrepology Podcast Facebook page — because when you’re accountable, you’re helpable!
“When you look at nutrition [and] training, whoever just actually shows up and does the training over the course of the year … that’s the person that gets the fittest; not the one who came out … and had a great 4 weeks and was [initially] really motivated.”
— Dr. Marc Bubbs, ND
“There are all sorts of technology you can use but just your subjective feeling of how you’re doing is almost pound-for-pound as good as the tens of thousands of dollars worth of equipment that professional teams … use.” — Dr. Marc Bubbs, ND
“The key to that earlier morning session is to keep it aerobic and I think that’s where a lot of people [that] are used to pushing hard [struggle with pulling themselves] back.”
— Dr. Marc Bubbs, ND
“As long as you get the amount [of workouts you want to do] in per week, it’s really up to you, up to your schedule, and up to what you like, to be able to find the right approach.” — Dr. Marc Bubbs, ND
“Sometimes we can get a little lost with the metrics and forget about the outcomes.”
— Dr. Marc Bubbs, ND
“When it comes to elite performance, there is never a discussion around absolute dietary strategies.” – Dr. Marc Bubbs, ND