Dr. Marc Bubbs – Sports Nutrition, training and performance- Podcast #47

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Dr. Justin Marchegiani gets into an interesting discussion with Dr. Marc Bubbs about sports nutrition, exercises and diet of the Canadian Men’s Basketball Team. Find out why it’s essential to personalize or individualize people’s diet and exercise according to Dr. Marc, author of the book, The Paleo Project.

Discover how to adjust protein, fats, and carbs in your diet when it comes to either improving performance or losing weight. Find out the answers to questions like:  How is important is diet for performance and what is connection of diet to injury? Furthermore, learn about Omegawave devices and why these professional basketball players are using it in conjunction with a full hormonal panel and blood work.

In this episode, topics include:

00:33 How Dr. Marc got into functional medicine.

6:45 What his do his professional basketball players eat?

15:05 The importance of sleep in recovery.

17:05 How functional medicine and nutrition benefit his athletes.

32:55 How many carbs are right for professional athletes.

 

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Info on Dr. Marc Bubbs ND: Dr. Marc Bubbs, ND is a Naturopathic Doctor, Strength Coach, Author, Speaker, and Blogger practicing in Toronto, Canada. He believes that diet, exercise, and lifestyle factors have the most profound impact on your overall health and performance. Marc is the author of The Paleo Project – A 21st Century Guide to Looking Leaner, Getting Stronger, & Living Longer and currently serves as the Sports Nutrition Lead for Canadian Men’s National Basketball Team.

Dr. Justin Marchegiani:  Hey, there!  This is Dr. Justin Marchegiani with Beyond Wellness Radio and I’m here today with Dr. Marc Bubbs.  And Dr. Marc is actually the sports nutritionist for the Canadian Men’s Basketball Team.  He is the author of the book, The Paleo Project, and he is really an expert in the field of sports nutrition and functional medicine.  We’re really happy to have Marc on the show here today.

Hey, Marc, how are you doing?

Dr. Marc Bubbs:  I’m doing great.  Thanks, Justin.  How are you?

Dr. Justin Marchegiani:  I’m doing great! Doing really good.  So can you tell us a little bit more about your background?  I mean, you’re Canadian National Men’s Basketball sports nutritionist.  How did you get into that?  How did that gig fall into your lap?

Dr. Marc Bubbs:  Yeah, I mean, I grew up lots of sports.  You know, baseball, basketball, the works, and then towards end of high school, got into some health problems, struggling with sick–constantly sick, losing weight, all these types of things, and the traditional medicine route really didn’t–didn’t fix anything for me and I was really struggling.  And that’s when I–you know, a friend of ours said, “Well, why don’t you go see this doctor down in Toronto?”  And he happened to be naturopath and at that time, this was kind of mid to late 90s and some fixes which were sort of Paleo, although Paleo at that time wasn’t really a title, but you know, taking out the dairy for me, taking out the glutens and some of these things really got me back on track, and that’s when it started to click a little bit this idea of kinda finding out the root causes of things and trying to build up the body to help with performance or just–just feeling better and looking better.

Dr. Justin Marchegiani:  Got it.  So how did the opportunity to because be the men’s sports nutritionist coach come along for you?

Dr. Marc Bubbs:   Yeah, so then practicing at one of the clinics I was working at, the–our performance team lead, Sam Gibbs, was working there as well and you know, with my background as a strength coach with athletics and also with a–as a naturopath kinda blended all the things in that he was looking for in terms of all the guys on the–on this performance team, we were able to kinda dip their toes into other areas rather than just being, you know, sort of practicing in a silo or the strength coach was just doing his thing and the physio was doing his thing and the sports nutrition lead is doing their thing, you know, we got quite a dynamic team.  We actually presented over at the Boston Sports Medicine, you know, performance conference a couple weekends back with our whole performance team.

Dr. Justin Marchegiani:  Oh, wow!

Dr. Marc Bubbs:  So it has been a really–a really fun road.

Dr. Justin Marchegiani:  That’s great.  Really cool.  And most naturopaths, you know, don’t really–I should say, don’t really get connected with the–the whole sports conditioning part.  So did you already have that background before naturopathic school?  How did you get that background?

Dr. Marc Bubbs:   I did, yeah.  Actually after university, I took some time off and ended up in London, England and got into the strength and conditioning side of things.  And it was amazing how it just dovetail so well with trying to get people to feel better and look better and improve their health, you know, with just moving and exercise as being the hallmark of better blood flow, better blood pressure, better lipid panels, mood, et cetera.  I mean, there’s sure no better way, so it’s amazing how that kinda fit in nicely and then on that performance side of things, just working more and more with athletes and then eventually, you know, connecting with Sam and the guys at Canada Basketball.

Dr. Justin Marchegiani:  Got it and what kind of programs were you writing a lot of these athletes?  Were they more like functional movements based, free weight like powerlifting base, CrossFit style, like machine-based?  What were you doing with your movement patterns for your athletes?

Dr. Marc Bubbs:  So for me when I was–I was working with the younger guys at Canada Basketball so it was really around, you know, movement, correcting movement imbalance, et cetera, because it was, you know, you get into–especially dealing with basketball players, you know, limb length and everything else, you’re getting into some–obviously some really tall guys and you know, basketball itself is played from, you know, quarter squat up so you get a lot of issues around ankle mobility.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  Hip mobility, these kinds of things, so it’s been a nice program in the sense that we started the ladies foundation with our guys once they come in at 12 and 13, just get them to moving well and screening them to, you know, help to prevent some reduced injuries on the–on the way up, all the way through to the Senior team.

Dr. Justin Marchegiani:  Got it.  Are you familiar with Mike Boyle?

Dr. Marc Bubbs:  Yeah, yeah.

Dr. Justin Marchegiani:  Do you use a lot of his type of functional movements when you’re training your–your athletes?

Dr. Marc Bubbs:  Yeah, we use–we definitely, you know, one of the things I like about Mike Boyle is he sort of takes into account, you know, what the athlete can do in terms of capacity.  You know, sometimes we think, well, you know, lifting from the floor is, you know, the best in terms of range of motion, et cetera, so we want everyone to lift from the floor.  But if you have certain athletes depending on their sport, they don’t have the ability to get into that position and then we start loading them.  I mean, that’s–that’s a–first you have a recipe for disaster.  So sort of figuring out what your athletes have and then working around that is a big one, especially with any kind of jumping sports and basketball players are–are no exception there.

Dr. Justin Marchegiani:  Yeah, I noticed with basketball players, too.  The ankle mobility is a big one and if the ankles–the ankle joint isn’t moving properly that knee really gets shredded.  Do you have that same perspective?

Dr. Marc Bubbs:  Yeah, I mean, especially in terms of, you know, any squat pattern.  I mean, eventually it’s all gonna, you know, just a lot of flexion from the hip and so depending on how you gonna load them, I mean, it’s a–you know, we stay away from a lot of the–the heavier loaded stuff and the back squats and things like that just for that reason.  They can’t get into a, you know, a good deep position with the–you know, with their spine and nice spine and angle matching and things like that, so it’s a–it’s definitely one that we work around but, you know, it all–all depends on–on the player.

Dr. Justin Marchegiani:  Do you like doing a lot of single leg squats or a lot of front squats as a replacement for that?

Dr. Marc Bubbs:  I think the single leg works great because the guys can get into position.  It’s always–you always struggle when you get a guy who’s performing whether it is a basketball or a front squat or Olympic lift, and you know, they’re feeling it more in their spine than they are on their legs.  That’s when you obviously know that things need to be shifted and over and that’s where the single leg work can be tremendous.  You know, you can really load them up, keep that spine nice and tall and that’s where the guys definitely–especially that the longer they get tend to feel the best.

Dr. Justin Marchegiani:  Got it and then let’s kinda shift here on sports nutrition.  I know a lot of our listeners are very athletic and they’re active people, how are you dialing up their macronutrients?  How are you adjusting their protein, fats, and carbs based on their–you know, their–their play, their–maybe they wanna lose weight, performance–how are you dosing or adjusting their diet?

Dr. Marc Bubbs:  Yeah, this is where we try to work with the guys in sort of a step-wise fashion–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  We always assume that just because someone’s elite level or either in a professional level that that getting all the right things–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  That they need, with their diet and all, you know, unfortunately that’s not always the case.  So with our guys, I mean, a lot of it is habit-based as well.  So you realize that as much as you can tell someone to eat something, it’s really trying to change their habits, so–because we only have these guys for, you know, 4-6 weeks out of the year, so our–you know, my job and our job is to really help them develop these habits so when they go back to their teams throughout the rest of the year, they can–they can continue along that–those changes that they made.  So, you know, the first step is even just in terms of protein intake.  So getting the guys, you know, we have a ratio there of, you know, 1.5 to 2 grams per kilogram body weight which–

Dr. Justin Marchegiani:  Wow.

Dr. Marc Bubbs:  Would be around, you know, .68 to .91 if you’re going in pounds.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  But we–we wanna check in and make sure the guys are getting to eat just to that minimum amount of protein and then from there up towards the upper–upper dose once we get into competitions, because a lot–most of the time, the guys are falling short and there’s–they are at that low end, so this is one where, you know, even on portion sizes on plate, you know, generally rough recommendation uses palm sizes and–

Dr. Justin Marchegiani:  Yup.  Uh-huh.

Dr. Marc Bubbs:  Imagine guys which are 6’10” to 6’11”, those are some big palms, right?  So one of the biggest adjustments the guys have made is having 2 plates at meal time.  You know, 1 plate literally just has the protein, the animal protein, and then the other plate’s got, you know, your veggies and your complex carbs and things like that, but it’s amazing how sometimes athletes are always looking for that exotic thing to take–to help them over the top when really we wanna first look at those sort of big rocks, the really main–the main pieces that tend to be a little bit sometimes lacking.

Dr. Justin Marchegiani:  Wow, that’s great.  And regarding the whole paleo template–I don’t like diet, I like template because paleo, there’s so many different you may add in or add out especially if you have autoimmune patients.  Are you cutting all grains out with these patients or these athletes?

Dr. Marc Bubbs:  I think you nailed–I think you nailed it right on the head.  I mean, I’m definitely in the same vein of–of not being so rigid as having a strict definition, so we use it as a foundation.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  And then we build it in from there in terms of what individual players need.  I mean, dairy consumption is–is one that’s–in particular in terms of, you know, if someone can digest it and break down dairy efficiently, you know, it’s the gold standard in terms of protein consumption but the x-factor then becomes if guys can’t break it down well, then you can obviously see the overt gas, bloating discomfort that some get, but sometimes it’s a lot more subclinical than that in terms of various fatigues, dark circles under the eyes, joint pain, things like that that you gotta sort of tease out.  So that’s definitely one we have our eye on–

Dr. Justin Marchegiani:  Uh-hmm.

Dr. Marc Bubbs:  In terms of finding out which guys can cope with–with what types of protein.

Dr. Justin Marchegiani:  Uh-hmm.

Dr. Marc Bubbs:  And then on the grain side, yeah, for me, all the gluten-free grains are definitely, you know, if we’re trying to get that carbohydrate load up, you know, the brown rices, even the white rices, these guys, if their digestion is good, quinoas, all the root vegetables–

Dr. Justin Marchegiani:  Uh-hmm.

Dr. Marc Bubbs:  Those types of things are-are definitely fair game because, you know, especially international competitions, you know, we’re playing 8-9 games in 11 or 12 days, it becomes really–

Dr. Justin Marchegiani:  Right.

Dr. Marc Bubbs:  You know, that recovery piece is just massive when you get into tournament competition.

Dr. Justin Marchegiani:  Do you find that some of these guys do better coming off of like the cross-reactive gluten grains because there’s some evidence showing that some of those grains, they still have these prolamine contents that can mimic gluten in the system.  Do you try going with safer starches like maybe squashes or sweet potatoes, yams, plantains, tubers, like that?

Dr. Marc Bubbs:  Absolutely and we always have one of those options available for whenever we’re out on the road or with, you know, in these buffet style settings in terms of as much as we can control of various, you know, the training camp at hotels and when traveling.  We always try to have the two different carb options and one of them being those types that are gonna be non-reactive and gluten-free, you know, like the root vegetables, squashes, et cetera.

Dr. Justin Marchegiani:  Got it and are your guys able to handle things like grass-fed butter, okay?  Even if they’re dairy sensitive or is grass-fed butter still like a no-no for some of your guys?

Dr. Marc Bubbs:  That’s one where it’s, I mean, even in Toronto here, it’s trickier though to get your hands on it, so, you know, my wife’s from the UK and even in England, you know, every grass-fed butter is every stick of butter, right?

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  So we definitely, that’s on our radar, in a sense of it’s–those saturated fats are so key in terms of an athlete’s capacity recover and that hormonal balance that, you know, the stress hormones like get elevated from intense training.  It’s a great way to help offset that.

Dr. Justin Marchegiani:  Right.

Dr. Marc Bubbs:  But we definitely have our eye on the fact that, okay, well, certain players are gonna be reactive to the casein and this could cause again more problems than it’s worth but I would say, more of our players would struggle with dairy than–than the butter, so we’re–we’re okay in that sense, but we definitely have our eye in making sure we’re individualizing the program for each guy so they know what works for them.  Yeah.

Dr. Justin Marchegiani:  Got it and just for everyone listening at home, when we’re dealing with dairy, there’s two major proteins in dairy.  There’s casein and whey, and then we have butter fat and then we typically have lactose where there’s sugar component.  And I’m just curious, Marc.  Do your guys who are sensitive to dairy, are they able to handle whey protein okay?  Or is even that a no-no sometimes?

Dr. Marc Bubbs:  That’s sort of the packing order we go down.  I mean, there’s so many can’t handle dairy which is gonna be, you know, sort of 80% casein, 20% whey–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  Move over to the whew isolate–

Dr. Justin Marchegiani:  Right.

Dr. Marc Bubbs:  Which is typically less than a percent lactose so we can then see how some of the guys react.  Some of the guys react well and some of them still are a little bit reactive to the whey, so that’s when we then shift over to a vegetarian based protein and we augment that with some–some BCAAs to kinda bridge that gap between the whey and a–and a vegeterian protein.

Dr. Justin Marchegiani:  Got it. And will you typically choose like a pea protein?

Dr. Marc Bubbs:  Yeah, we’ll mix it up, rice protein, rice and pea blends, you know, palatability is obviously a big issue.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  We gotta get into those types of protein so we do our best on that side of things, but, yeah, finding what the guys will–will tolerate and then, but again, just going down that sort of spectrum of whatever form works best for them, making sure that they’re not taking in any of that are gonna lead to those types of digestive or immune reactions.

Dr. Justin Marchegiani:  Got it.  Have you tried beef protein at all yet?

Dr. Marc Bubbs:  We’ve tried it–we haven’t tried it per se with the team but it’s definitely on the radar with a few individual guys–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  So that’s one that, you know, we’re dipping our toe to see how the compliances and things like that would taste, but, yeah.

Dr. Justin Marchegiani:  That’s good.  Now I’ve seen–I’ve worked with a lot of professional athletes in the past and–and you see some guys that are just really good based on just raw talent alone and maybe their diet stinks and then you get these guys down the road, they just break down faster when their–when their building blocks and raw materials aren’t coming in there.  So I guess the perspective I kinda wanna come at you from is how important is diet for performance and if you’re already like great, will that diet make you perform even better, and then how important is the diet connected with injury?  So I guess performance and then the injury part of it.

Dr. Marc Bubbs:  Yeah, I mean, definitely with basketball.  It’s a sport where you can get away with just being a pure raw talent in a sense.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  You know, obviously, up here in Canada, ice hockey is a major sport and you know, most of the guys are lifting in ice hockey and similarly in football down in the States, you know, it’s a lifting culture, right?  Whereas in basketball, you can get away with just being naturally quick and fast and so that nutrition piece for a lot of the guys, you know, comes second I would say.  And I think it’s amazing even the last 15 or 20 years how guys are–are a lot more up to scratch and perhaps someone of my generation would have been at their age.  But that’s definitely what we’re trying to always just implement these habits from year to year because you’re right in the sense of, you know, Steve Nash is our GM at Canada Basketball.

Dr. Justin Marchegiani:  Oh, wow!

Dr. Marc Bubbs:  Two-time MVP and he really sets the tone in the sense of, you know, he will tell you first off that playing at least 40 years old, there’s no way he would have done that had he not been following such a strict regime in terms of how he was feeling himself in the nutrition and that aspect, so it’s been great in the sense of having somebody like at the top of the chain because the rest of the guys really see that and they think themselves, you know, it’s easier to emulate and to look at someone like that and say, “Well, if I start to feel myself similarly then, you know, I can play til I’m mid-30s, 40s, that type of thing.  So I definitely agree in terms of getting those raw materials in through the nutrition really is gonna help in terms of keeping joint strong and reducing injury, right?  For sure.

Dr. Justin Marchegiani:  Yeah, and I know Steve Nash, what I remember he was Paleo, wasn’t he?  Relatively speaking.

Dr. Marc Bubbs:  Relative speaking, yeah, I mean, I think he is still at that real food based in terms of like lots of lean meats, all the healthy fats, tons of vegetables, and that just a mix of various, you know, the gluten-free grains, et cetera.  So he eats really clean.  He’s definitely a stand-up guy in the sense that he’s there from day 1 helping the guys hand-on and it really sets the tone even through the rest of our performance team and the young guys coming up because, you know, if someone like Steve is working that hard then everybody else has gotta–gotta follow suit, right?

Dr. Justin Marchegiani:  Yeah, and I know Steve was quoted a couple of times regarding sleep.  I think he was quoted something like 12 hours a night of sleep was the difference between getting, you know, having a 20-point game or a 30-point game, or something around that note.  He was really emphasizing sleep.  What’s your take on that?

Dr. Marc Bubbs:  Sleep is definitely a massive one.  Again, with all the travel that we do as international team it’s–it can be a challenging one because there’s various hotels, time zones, travel, that type of thing.  But I say for us, even with the younger athletes, the generation coming up now that are used to the handheld devices, the Instagrams, the Twitters, you know, while they’re unwinding, getting ready for sleep, so that’s a big one that we’re trying to–to get the guys to understand and make that connection between, you know, being on the phone in bed and that kind of really impacting their capacity to get into a deeper sleep and really recover well.  So we–we’re starting to lay–lay the foundation but it’s–that’s a tricky one.  There’s a definitely real habit and here’s the people getting into, you know, they get home in bed and they’re still on the phone whether it’s Facebook or Twitter or whatever else, and then that’s–that’s not ideal in terms of setting somebody up for the long-term.

Dr. Justin Marchegiani:  Yeah, and were you familiar with that Steve Nash quote I kinda gave you there?

Dr. Marc Bubbs:  Yes, yeah, I am.

Dr. Justin Marchegiani:  Got it.  And is that something that Steve kinda instills in the–in the guys, too?  Saying, “Hey, sleep and all this diet, nutrition stuff is important.”  Is that something he pushes?

Dr. Marc Bubbs:  I mean, he’s definitely big into that and even coach Triano.  I mean, they’re on the same page.  He’s–he’s definitely big into, you know, feeling the athletes correctly, in terms of the amount of, you know, research and testing and things that we do with the guys.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  It’s pretty–it’s pretty comprehensive.  So they’re–they’re definitely behind it and, you know, and that sleep aspect the guys, you know, they start to–they start to get it in the sense of we’re trying to lay this foundation down and they’re–you know, they get to–they get to bed at a reasonable hour which is good, but just given that understanding and making them make the right choices because again, training camp is one thing but we’re talking 11 months of the year, the other 11 months of the year, we gotta get them doing the right things as well, so–

Dr. Justin Marchegiani:  That makes sense and I’m just curious.  How do you incorporate functional medicine with these professional athletes?  How do you bridge the gap between the gym and then saying, “Alright.  Now, we’re going to incorporate functional medicine and take you to the next level.”  Is that part of the program?

Dr. Marc Bubbs:  Yeah, I mean, with, you know, performance director Sam Gibbs that’s where we instituted a lot of the functional testing at the start of last year’s training camp, and I’m actually, ironically I’ll be in Austin in a couple of days presenting a poster presentation at the International Society of Sports Nutritionists–

Dr. Justin Marchegiani:  Alright.

Dr. Marc Bubbs:  All about vitamin D and athletic performance.  I mean, we were really surprised to see in July, in the middle of July before training camp, you know, our guys coming out in the very low end of the vitamin D scale, and of course, with a lot of the new research showing that, you know, that 40 nanograms per mil are up here 100 nanomils per liter is really a target for–for athletic performance and our guys were–were falling definitely short of that.  So just bringing in some strategies to help–to help the guys deal with that and of course, that underlying inflammation which can be one of the root causes there that’s driving down the D levels as well as even the iron levels.

Dr. Justin Marchegiani:  Got it and I’m just curious with these guys, you’re doing the vitamin D testing.  Are you doing any adrenal testing at all with them?

Dr. Marc Bubbs:  Yeah, we do.  Well, we use the Omegawave as one of our–

Dr. Justin Marchegiani:  Uh-huh.

Dr. Marc Bubbs:  Measures every morning in camp.  The guys are getting assessed with the Omegawave device as well as we do, you know, full hormonal panel with the guys, so we’re sort of layering in the information that we’re finding from the Omegawave around the recovery piece along with our blood labs and the hormonal assessments as well as just how the guys are feeling to kinda interlay all those areas to give us some information and that’s what we’re, you know, and presenting on in Boston and sort of early findings now and we’re gonna see what this camp coming up how will that sort of shape things out.

Dr. Justin Marchegiani:  That’s cool, and can you talk about the Omegawave for our listeners here?  What is that?

Dr. Marc Bubbs:  So the Omegawave is a device that actually measures various brain waves and the Omegawave being sort of the key one there, and it just gives you a measure of your overall rest and recovery.  So if you wanna think of it as resiliency, trying to build up that resiliency piece or some of its capacity to recover, and so that we can assess how hard we’re pushing our athletes and when it’s best to have, you know, harder practices or training and when it’s best to–to say, “Okay, well, maybe we should back off a little bit.”  So that’s sort of it in a nutshell, but it gets quite–it does get quite in-depth in terms of the amount of information that’s collected.

Dr. Justin Marchegiani:  Got it.  So that’s like a device that you kinda put on the–on your player’s head or you strap to them–

Dr. Marc Bubbs:  Yup.

Dr. Justin Marchegiani:  And then it measures the–it measures those Omegawaves essentially.

Dr. Marc Bubbs:  It does, yes. some of them, you know, that first thing in the morning, there’s a pad on the wrist, a pad on the head, it’s a little a bit like Star Trek but it gives us all the–gives us all these various measurements and then that’s what we can then use to just kinda overlay and see how the guys are progressing.

Dr. Justin Marchegiani:  That’s cool.  And is that a device that like the everyday person could use?

Dr. Marc Bubbs:  I think at the moment, it’s only available for sort of facilities and things like that in terms of just the cost structure but I think I’m sure in the not too distant it will be something that will be available for the, you know, day-to-day use.

Dr. Justin Marchegiani:  Got it and what does something like that run?

Dr. Marc Bubbs:  I–I couldn’t tell you off-hand.  But it was–it’s definitely not inexpensive.  So it’s–at this point, I think it’s only in the clinics and teams and things like that that are–that are using it.  Yeah, so I think–definitely, definitely an investment.

Dr. Justin Marchegiani:  Yeah, it doesn’t look too big on the website here at omegawave.com but it seems like it’s Bluetooth and it connects to the smartphone and the iPad, so maybe someday soon that will come down to the everyday person.

Dr. Marc Bubbs:  And may–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  Maybe they already have the device there if you’ve seen that one there but the one that we use, I don’t think it’s that, yeah, it’s a little–it’s a little, perhaps a level up from–from that one.

Dr. Justin Marchegiani:  Okay, that makes sense.  So we’ll up some information for that in the show notes here for–for everyone that wants to get some more info on that.  Very cool.

Dr. Marc Bubbs:  Yeah, and they’re great people over at Omegawave as well, so I mean, any–any questions you’ll have, I’m sure they’re really happy to answer.

Dr. Justin Marchegiani:  That’s great.  And can you talk more about something like the hormone testing?  I mean, you don’t have to give specifics but when you’re testing a lot of these athletes, are you doing like a blood panel or salivary panel or both for their hormones and adrenals?

Dr. Marc Bubbs:  Yeah, so we’re doing blood as well as urinary panels now.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  And the biggest thing, you know, for the persons listening at home really is that we’re just trying to get this assessment of how the guys are recovering overall.  You know, training is a stressor especially when you get into training camp style training when you’re doing 2 days.  We wanna gauge how much we can sort of push these guys and when you’re dealing with these elite professional athletes, which you would know as well, Justin, is that, you know, they have time to rest and recover and take naps during the day, so–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  These measurements is key, but for the average person, I mean, if you’re going out and also working all day, you fall into a bit of a different, you know, into a different realm where for those lead athletes, we’re kinda trying to almost find out how much we have to hold him because naturally they will–they will really push themselves to the ends degree so to speak.  Whereas the average person is almost on that under recovery side.  I mean, we’re less worried about actually intensive training and more just about getting them enough recovery so they can train well again the next time just because that job and the family and everything else is just obviously taking up a big chunk of their day as well as the training, right?

Dr. Justin Marchegiani:  Yeah, that makes.  And I’m just curious, you know, you don’t have to give specifics but what percent of these professional basketball players coming in to you with adrenal fatigue?

Dr. Marc Bubbs:  Well, I wouldn’t say adrenal fatigue necessarily.  I mean, there’s definitely some dysfunction going on.

Dr. Justin Marchegiani:  Yeah, so I should say, we’ll differentiate it between dysfunction, obviously like adrenal failure would be like an Addison’s kinda gig, but–

Dr. Marc Bubbs:  Yeah.

Dr. Justin Marchegiani:  You know, something where the cortisol’s at the lower end or the rhythm is starting to become dysregulated.

Dr. Marc Bubbs:  Yeah, that’s definitely–it’s one of those things where you get to try to mediate in the sense where especially now that testings have become more and more popular.  People when they run panels, let’s say they’re in an intense training phase and they run a panel, and they see their testosterone or free Ts is kind of in the lower end of the range, and they might say–they might get worried about that, but you have to always take things into a context and say, “Well, if you’re in an intense training phase, we would actually, you know, it will be normal for us to see some suppression in that sense because we wanna be pushing the athlete enough to get that effect, right?”  If we saw a completely perfect levels of even free T during intense training session, we say, “We gotta go back and figure out if we’re actually training them well enough because we’re not pushing these guys hard enough.”  On the flip side, if it gets to be too low and we’re pushing them too hard, they’re not recovering, and that becomes a problem.  So using those labs gives us a good framework on that and it’s especially for younger guys.  We got a lot of younger guys on our team so they’re going through NBCs and in their summer league, and then they go into international competition.  So that recovery piece and like you mentioned before, the sleep piece becomes huge, how they feel themselves, how they–what’s, you know, their nutrition bases becomes really big because they don’t get much of a–much downtime.

Dr. Justin Marchegiani:  Got it.  And do you do monitor things like free cortisol and free testosterone ratio to see if they’re–if they’re breaking down too much versus building up too much?  I mean, just for the listeners, these are just hormones that are looking at breakdown or building up healthy repair of the body.  Are you looking at those at all from a ratio perspective, Marc?

Dr. Marc Bubbs:  Yeah, we look at them in ratios as well and then, yeah, the big picture like you mentioned, the guys who do look like they’re really pushing that gas pedal and not building up quick enough, that’s where we get back to the dietary side of things and again this idea of hitting those big rocks like the diet rather than just jumping into the supplementation because that’s where, you know, saturated fats can be real home run in the sense of getting enough of that into the diet to really help to support and, you know, replenish some of those hormone levels especially like cortisol or free T.  We see in some of the research that, you know, higher intakes of that will definitely bring levels back up whereas people following lower fat diets, you know, they’ll struggle with continued low cortisol, low free T and fatigue, and poor recovery and things like that.

Dr. Justin Marchegiani:  Yeah, that makes sense.  I know it’s just–it’s just starting to come around now.  There was an article, I forget where.  I saw it on Facebook where they were just saying, “Hey, you know, the Paleo community, ketogenic community, and you know, Atkin’s were right.”  After Time magazine and all these different places were demonizing fat for so long, it’s really just starting to come out on the mainstream for me–on the science side.  But I think people, you know, if you–did the man on the street and you ask someone about butter, they’ll probably still tell you it’s gonna clog your arteries, et cetera.  So that’s good that you’re really emphasizing these high quality fats with your–with your patients, with your athletes.  Is that something that’s happening across the board with all sports teams or all people in your league or is it–are you more on the cutting edge of that?

Dr. Marc Bubbs:  I mean, I can’t really say exactly what all the other teams are doing, but we’re definitely trying to keep the guys, I know that’s like you mentioned, it’s–it’s such a myth that’s been around for so long that, you know, whether it’s an athlete cutting back on those saturated fats or even the regular folks that are doing it.  I mean, it’s pretty compelling now.  A study just came out and plus one there in the last fall in November and they took, you know, overweight population’s that have higher blood pressure, et cetera, and they really ramped up the saturated fat intake and they didn’t see any increases in the dietary–in the plasma levels, so the levels in the blood of saturated fat which are the dangerous ones.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  But in this study which was really great, they actually then decided to increase the carb in the step-wise fashion and–and it was amazing because as they increased the carb in a step-wise fashion in this overweight population, they then saw the dramatic increase in the plasma levels of saturated fats, those dangerous fats which rose up alongside the carbs, so I think that’s one for the, you know, to the average patient or person who’s trying to improve their health or look good is this idea that we gotta know the misnomer that the eggs and even perhaps the bacon was wrong with the breakfast is more to do with, again if that guy is trying to lose weight or a girl is getting enough carbohydrate intake down, the orange juice, the toast, all the other breakfast options, cereals, et cetera, right?  That’s kind of the classic example they see all the time and in clinical practice.

Dr. Justin Marchegiani:  Yeah, I think it’s just really hard for people to wrap their head around the fact that your body can make fat and excessive fats and excessive cholesterol via sugar and it’s one of the strongest stimulators.  And if you have good cholesterol because you’re eating good quality fats and–and carbohydrates from anti-inflammatory sources, that’s fine.  But if you’re driving your cholesterol up or driving inflammation up or causing your body to make all these extra what’s known as palmitic acid from all these extra sugar that may not be the best way to get your fats in.  It may be better to consume the healthy animal versions versus, you know, to make it from all these extra sugar and inflammation.  Would you agree with that?

Dr. Marc Bubbs:  Absolutely.  I think that’s just where the average person’s choice, it’s just a flip in the switch so much for them to get away from the–the breakfast cereal and the muesli, and everything else and you know, again always remember who we’re talking about and that’s an important point.  Sometimes people read articles or blogs or magazines and it sounds good, but who are they talking about in that–that research paper, in that article.  So definitely for that population who is trying to lose weight or improve their health then titrating down on their carbs is a really major and that’s the one where if you tell your patients to eat more eggs in the morning, like you said, they come back to you and then, “Well, what about the cholesterol?  What about the saturated fats?”  And that’s where you just kinda give them a little–that little bit of education really helps out.  And I think I’ve read a study the other day that said it takes about 15 years for the research to trickle down to the primary care physician.  So–

Dr. Justin Marchegiani:  Oh, yeah.

Dr. Marc Bubbs:  That’s definitely a heck of a long time.

Dr. Justin Marchegiani:  Oh, I would say at least that.  I mean, I still see and hear doctors recommending, “Hey, the lower you get your cholesterol, the better.”  Even though there’s lots of studies looking at lower cholesterol and correlating it with cancer and Alzheimer’s and dementia.  So there’s still a lot of people out there, and it’s hard because your conventional doctors, they’re busy with a lot of socialized medicine coming on with Obama care.  They’re working harder to get paid the same and they get educated typically by the drug reps and by their peer viewed journals which are heavily medically sponsored, you know, via pharma and stuff.  So they’re not getting this good information.  They’re not–they don’t have the time to read these books and attend conferences like the ones that we go to in functional medicine.  So it’s–it’s a tough model with these doctors.  And I think the functional medicine model that, you know, we’re so into really is gonna be the future, or is.

Dr. Marc Bubbs:  Absolutely.  I mean, I think that’s where it’s great to have, you know, the podcast, the connectivity, between the researchers and clinicians and the average person out there who can just listen to all those kind of stuff because you’re just able to get, you know, so much information and good information from various sources, and I think that really inspires a lot of people and–and helps people make better decisions.  And of course, finding a community where you can actually trust the people that you’re listening to is big as well, because I know–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  With so much information out there, people can definitely get overwhelmed, and definitely read one thing and then the, you know, the opposite on a different webpage.  So I think, just contributing to that community of–of docs and therapists and trainers who are all, you know, like-minded in a sense but provide, you know, a lot of different resources so that people can read a lot from different practitioners and then make a decision for themselves.

Dr. Justin Marchegiani:  That’s great.  And you talked about protein recommendations, you know, just vaguely between .5 to–to 1 gram of protein per pound of body weight.  Can you talk about kind of the carb recommendations?  Do any of your guys go lower carb or are you keeping their carbs up because of their activity levels and their metabolism and how much work their doing?  Can you give me a reference of those ranges, carb-wise?

Dr. Marc Bubbs:  Yeah.  I mean, for the protein would be, if we are talking pounds, yeah, .68 to .91–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  On literatures and kilograms, they’re 1.5 to 2 grams.

Dr. Justin Marchegiani:  Yup.

Dr. Marc Bubbs:  Per gram.

Dr. Justin Marchegiani:  Uh-hmm.

Dr. Marc Bubbs:  And once we get over that top end of that threshold, I mean we don’t see any performance enhancements or what not in terms of literature.  So that’s where we sort of tap out at.  With the carb consumption, that becomes very individual.  We have some athletes that function–that require tremendous amounts of carbohydrates to maintain their–their lean mass.  Guys who run naturally even at 6% body fat without even a lot of effort and if they start to lower those carbs too much then they can definitely start to get too lean, burn out a little bit in terms of those stress hormones, so that becomes really crucial in terms of the total caloric intake, so the fats and the carbohydrates, versus other players who we’ve got–you know, a few guys who are trying to get, you know, improved body composition.  That’s where we then kinda tweak and reduce the total intake of carbs.  Rather than sort of a strict number, we, again, with working with the players themselves, we try to get into these, you know, we’re actually sort of showing them at various meals in terms of the actual intake–actual amount on their plate that they wanna be shooting for, and then on the back end of that, we can get into some actual amounts for the guys.  But we found that, you know, getting our hands sort of dirty so to speak in terms of showing them what’s on their plate and give them some options on that sense, it really hits home in terms of them developing the habit they need so that for the rest of the season, they go off and–and you know, eat in a similar way.

Dr. Justin Marchegiani:  Got it.  And what would cause you to wanna drop the carbs on some of these guys?  Like would you–like let’s say if you look at Shaquille O’Neal older, you know, when he was later on in his career, you could say he definitely started gaining some weight and he was losing some steps.  Would you like someone, like if you had a player that you saw gaining weight over–over the years, would you really look deeper at the carbs and–and try to modulate that?

Dr. Marc Bubbs:  Yeah.  I mean, we definitely wanna make sure once you got the proteins and the fats kinda in order, that’s when we check in and see and, you know, like a lot of athletes when they’re–when they’re competing they–they either get used to having a lot of sugars or sugary drinks when–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  When playing, they can get a lot of cravings afterwards, and that’s where, you know, even for the average exerciser or athlete out there, and when you start to get those strong sugar cravings in the evenings or you feel like you, you know, you’re walking home and all of a sudden you pound back a few chocolate bars or licorice bag or something like that, I mean, this is when the stress hormones are really elevated.  Your body is kinda craving these sugars.  It’s trying to replenish glycogen and et cetera.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  So doing our best to mitigate those types of things in terms of the simple sugar is one.

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  Because a lot of times, you know, guys won’t tell you so much about the little snack they had or the other sweet foods or things that are creeping their way into their diet, and then the next piece, once we can lower that down a little bit is to get into the–the amount of carbs you’re taking in at the meals.  So, and whether it’s the desserts and things like that, you know, we’ve kinda shrunk the dessert bar in training camp and expanded the, you know, the fruit selection and the salad bars and everything else.  So just changing the at–the environment that they’re in to kinda, to highlight the foods that we’re trying to get in them.

Dr. Justin Marchegiani:  Yeah, so looking at it from a carb range perspective, I know it’s–it’s very individualized, but can you just give us a general range?  Would you say between 150 and 200?  100 and 200?  Kinda, where are you at with that?

Dr. Marc Bubbs:  Yeah, and it’ll–it’ll depend greatly per player, I mean, we can definitely get–have some guys running more in 300 to 400 range and some guys all the way up to 600 to 700 in terms of grams of carbohydrates and really we just base it off in terms of how well they’re recovering, you know, their current body composition in terms of lean mass, how well they’re recovering, how well they feel, how well they’re performing.  You know, we definitely don’t encourage guys to necessarily lower their carb intake if without, you know, a need in the sense of trying to get them leaner or if we see that there’s an excessive amount of intake around what they’re having at dinner time or with desserts or with sugar cravings.  I mean, those are kind of the things that stand out in terms of the red flags and again, for the average listener, things like, you know, fruit consumption.  If you’re always–every time you have a snack, if you’re always snacking on fruit, then that’s a similar thing in terms of that sweet and that sugar craving.  With the average the client, we’re gonna replace that with some veggie snacks as a big one.  And for our guys, even just having bigger amounts during the meal and so they don’t snack in so much even through the day.

Dr. Justin Marchegiani:  Yeah, that’s a big one.  Every time you’re snacking, you’re pumping out a little bit of insulin and that’s gonna prevent you from really burning your fat for fuel.

Dr. Marc Bubbs:  Yeah, and you see that a lot with the, you know, the average person trying to lose some weights and they, you know, they’ve read an article about eating 5 or 6 meals a day.  Well, that can be tremendous.  It’s, you know, if you’re not picking the right foods.  Those studies are done on sort of pure protein sources, so if you’re choosing, you know, the too many nuts or fruit or granola bars or protein bars, you can definitely like you said just get this chronically elevated insulin through the whole day and you don’t get a chance to actually, you know, burn any body fat for fuel.

Dr. Justin Marchegiani:  Yeah, I think you said it right.  Try to choose, you know, a fuel mixture that gets–that keeps you full or satiated for about 5 hours.  That’s a pretty good–pretty good range because then you’re actually gonna be relying on fat and you’ll be more ketoadaptive, burning more fat for fuel.

Dr. Marc Bubbs:  And I think that’s where people get surprised because I was–time and time again in the morning I will tell someone to eat some eggs, you know, maybe you know for women at least 2 or 3, for men at least 3, maybe 4, and then you know, some avocado or something.  And they think to themselves, “Well, that’s a lot less than eating, you know, the bowl of cereal or the oats that I had.”  But when they get that protein and fat intake up they realize that, you know, the cravings they have that come mid-morning all of a sudden are dramatically reduced or are gone altogether, you know.  They can make it through right to lunch.  so I think getting that macro balance for a lot of people, you know, from that traditional high carb breakfast and lower protein and fat, kind of reversing that and getting those proteins and fats up and titrating down the carbs a little bit definitely works–works well for a lot of people.

Dr. Justin Marchegiani:  Yeah, that makes a lot of sense.  And when you’re dealing with these–these players, are you finding that even with the higher carbs because they’re so active, do you even test ketones with these guys and see if they’re on nutritional ketosis?

Dr. Marc Bubbs:  We perform urinalysis on all our guys, so we can–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  We can see where they’re at, I mean, for our guys we wouldn’t, you know, we wouldn’t want any of our guys to necessarily be in that nutritional ketosis.  I mean, there’s a lot of interesting and compelling stuff around with endurance training, et cetera, on that side of things but for us, it would just be treading the line a little bit too fine on that recovery piece and under recovery in inducing those stress hormones so, you know, none of our guys would–would necessarily fall into that category.

Dr. Justin Marchegiani:   Yeah, I’ve listened to some people speak.  I know Dr. Steve Phinney over at UVM.  He’s talked about some of these athletes that he’s worked with and some of the biking trials he’s done.  They’ve actually performed better on ketones and I know, I interviewed Ben Greenfield last year in the podcast and he talked about doing his triathlons and being, you know, 200-300 grams of carb and still, you know, spitting out ketones on the ketone meter.  So it’s interesting that you could still be very–relatively higher carb but you’re still spitting out ketones depending on, you know, your activity level it seems like.

Dr. Marc Bubbs:  For sure, yeah.  I mean, I know the faster study will soon be out and that’s one that you don’t choose the capacity to burn fat and these ketoadaptive, low carb, and high fat athletes, endurance and ultramarathoners, it’s just pretty remarkable in terms on what are their findings, so it’s–it’s a pretty cool era.  I definitely say, for us, we’re just gonna sit in the back and then waiting and watching to see if there’s some–some compelling areas for our players but for now, even just getting those fundamentals in is such a big component that the bells and whistles we sort of wait, you know, wait a little longer for.

Dr. Justin Marchegiani:  Yeah and I definitely notice just, you know, in practice that these basketball players obviously they’re–they’re more ectomorphs metabolically.  And for anyone listening, these are people that are just leaner, taller, very, very fast metabolisms, very hard to gain weight, that these guys just–they eat up carbs and it doesn’t, you know, carbohydrates don’t really affect them too much from that perspective and they actually may do better with a little bit more carbs and so obviously, you know, if we’re dealing with that ectomorphic metabolic type, it sounds like you’re rather err in making sure they have enough carbs and not go too low just because of that–that body type.

Dr. Marc Bubbs:  Yeah, like, exactly what you said there.  I mean, we have–we test guys coming off their off season where they had 4-6 weeks maybe, and kinda eating what they want and they come back in at 6% body fat, so, I mean–

Dr. Justin Marchegiani:  Right.

Dr. Marc Bubbs:  You’re–you’re dealing with a very lean population, so we’re–they’re typically on that side of treading a little bit too fine on that side, but definitely we have a few players where body composition is an issue so that’s where the exploring it around that–that lowering the carb perhaps, not low carb, they’re just lowering their carb, their carb intake becomes a–a key component.

Dr. Justin Marchegiani:  And what do you work on with these guys for like a post workout meal?  Is there a focus with the post workout being maybe more carbs post workout or more protein post workout or a shake of some sort pre and post?  How do you dial in that post workout meal that’s after the workout?

Dr. Marc Bubbs:  Yeah, so after–at training camp, the guys will have, you know, two practices a day and after that morning practice, then they’ll have a–some liquid nutrition so protein and carbs afterwards, and then they’ll go back and they’ll be eating, you know, after they get therapy they’ll be eating lunch.  So definitely getting a liquid nutrition which again, you know, you’re gonna get absorption in sort of 30-45 minutes right up into the bloodstream and into the muscles, so we’re looking for that first wave and then as the food comes in, they’ll be sort of a second more delayed wave of recovery, so trying to maximize the amount of nutrients that are–that are getting into the system there.

Dr. Justin Marchegiani:  Uh-hmm.  And what’s your take on Gatorade?

Dr. Marc Bubbs:  Well, I mean–

Dr. Justin Marchegiani:  Sports drink–

Dr. Marc Bubbs:  I would say it’s the most, you know, we’re looking for glucose sources.  If we can’t have glucose, this is–this is the sugar that all the cells, the main fuel of the cells, and so when we get a, you know, drinks that are sucrose-based that have to be split up between the glucose and the fructose, it can lead to a few challenges in terms of, you know, cramping and overconsumption especially if you’re in hot places and the guys are sort of thirsty, so we use a different formula with Canada Basketball that’s amino acid-based and then electrolyte-based.

Dr. Justin Marchegiani:  Got it.

Dr. Marc Bubbs:  Yeah.

Dr. Justin Marchegiani:  And is it more glucose and less fructose?

Dr. Marc Bubbs:  Yeah, it’d be more glucose but it is still very low even on that glucose side of things.

Dr. Justin Marchegiani:  Uh-hmm.

Dr. Marc Bubbs:  But yeah, so the guys will be dipping into some of those sports drinks but more minimally than–than perhaps in years past when they–kind of an over reliance on some of those sugars.

Dr. Justin Marchegiani:  Yeah.  And I remember at a sports conference I went to a few years back with Paul Chek.  He was lecturing on one of the athletes that he was treating.  I think he played for the New York Giants Football, but he was talking about how in the sports teams are so–they’re sponsored by all these different, you know, typical junk food companies that all around the locker room and all these different places was, you know, Doritos and sodas, and all of these crap food.  And it really just created a terrible environment where these guys were getting hurt because they would just–you know, all they had was crap food.  And I’m just curious, you know, from your perspective, is that something you have to deal with as a sports nutrition coach with your team?

Dr. Marc Bubbs:  I would definitely, I mean, for us it’s a little bit different but I would definitely say that’s–that’s a surprising thing for me with in terms of you getting into professional sports, you–you have an assumption of what–kinda what’s available and what’s around and it’s definitely true that there’s a–there’s a lot of things that are, you know, the Sports Nutrition League definitely wouldn’t wanna have around especially in those quantities in terms of the sugars and the sodas, and those other stuff, so you know, in the training camp-style  atmosphere, it’s a little bit easier in terms of us controlling what’s around–

Dr. Justin Marchegiani:  Yeah.

Dr. Marc Bubbs:  Versus when the guys go back to their teams and they’re kinda, you know, it’s sort of a fair game in a sense, but that’s where again, if we can–we’re–we’re big on supporting the guys throughout the year and again that information, that habit building piece.  If we can get them to build these good habits, then they’re less likely to kinda go off the rails in terms of the sugars and the sodas, and–and the rest of this stuff.

Dr. Justin Marchegiani:  Great, you really provided just a very unique insight into that professional world–professional sports world.  Really appreciate that.

Dr. Marc Bubbs:  No problem, Justin.  No problem.  It was great.

Dr. Justin Marchegiani:  And I wanted to kinda get your take or I wanted you to actually chat a little bit about your book.  I’m really interested to read it.  I mean, it looks really cool.  It’s called The Paleo Project, so obviously–can you give us, the readers, just kind of a general rundown of what they’re gonna expect from this book?

Dr. Marc Bubbs:  Yeah, I mean, The Paleo Project is effectively, it’s a template for what we use–for what I use in clinical practice and for what we use a lot with the guys in the national team as well and using that Paleo diet as a real foundation–

Dr. Justin Marchegiani:  Uh-huh.

Dr. Marc Bubbs:  For your diet, but then also allowing enough room to individualize in terms of, you know, whether dairy may or may not be a good option for you, whether, you know, various grains maybe a decent option for you and we go through those key areas of health like digestion, immunity, inflammation and some of the key hormones like your blood sugar hormone insulin and stress hormone cortisol.  And once we get those things all kinda working well, it’s a lot easier for people to either improve their health, you know, lose weights or get on to that performance side.  So in the book we sorta go through that from top to bottom and paleoprojectbook.com is where people can find a little bit more information.

Dr. Justin Marchegiani:  Yeah, I see you have the book broken up into 3 sections and the–and the first section, you’re really talking about kind of the Paleo diet and your addressing protein and then fats and then carbohydrates, kinda some of the things we already chatted about here.  I imagine in the book, you’ll get more into detail on that.

Dr. Marc Bubbs:  Yeah, we get into detail.  And it’s all about setting those benchmarks in terms of getting people something to shoot for, there areas we wanna see achieved, so that we can round out, normally using Paleo as a foundation but the Perfect paleo diet for them.  Because even if we have 8 or 10 people following a Paleo diet, it should be effectively somewhat different if we have different types of people there in terms of that, you know, 10 different people.  So we wanna personalize and individualize a little bit more and if the diet’s good, then it’s amazing how those digestive concerns go away, the inflammatory should start to subside, a lot of hormonal imbalance stuff starts to correct itself, so if you can really–if people can start off with that nutrition piece and really dialed in, I’m sure you see with your–your client base as well and the other stuff tend to get a little bit easier to fix.

Dr. Justin Marchegiani:  Yeah, and it seems like you go more into the functional medicine in section 2 where you talk about digestion, immunity, inflammation, insulin, cortisol.

Dr. Marc Bubbs:  Yeah, we get into that functional medicine piece.  We give people some self-assessments that they can do to see if those systems are, you know, not running as they should.  And of course, if things aren’t running well, then some suggested lab tests that, you know, are nice to know if things are just a little bit out–out of tune or if you have some significant dysfunctions, then probably a need to know in a sense of helping to correct and we give you some–we give the readers some solutions there in terms of what they can do from a food and supplement basis.

Dr. Justin Marchegiani:  Hmm.  Okay.  So you spend a lot of your time dealing with these professional athletes, what’s your private practice like?  Is it still athlete driven or is it more tended to the average person?

Dr. Marc Bubbs:  It’s a little bit of both.  I mean, I work downtown Toronto so I work with a lot of business people and executives who are–who are very athletic so that component comes in nicely, but a lot people who are just looking to improve their health and lose some weight and so, you know, this caters to everyone in that sense of just building people up from the ground up, getting the right things in the diet, dispelling a lot of the myths.  I think that’s one of the reasons why even the Paleo diet has gained a lot of momentum in the last, you know, few years, too, because it’s dovetailing really nicely with what’s coming out in the research in terms of, you know, the grass-fed meats being so health for us and this around cholesterol and saturate fats and even the exercise physiology stuff around more interval type training and high intensity interval and how all these things can make us a lot healthier and make us more efficient with–with how much time we’re spending in the gym or with exercises.

Dr. Justin Marchegiani:  That’s great.  Awesome.  So at this stage of the game here, Dr. Marc, is there anything else that you wanna let our listeners know about yourself, websites, anything else on your mind that you wanted to chat about?

Dr. Marc Bubbs:  Yeah, if they wanna reach out with any questions, you can get me on @drbubbs on Twitter as well as the website is drbubbs.com.

Dr. Justin Marchegiani:  Nice.  And there’s a sauerkraut out there called Bubbies, are you involved in that at all?

Dr. Marc Bubbs:  I am not involved at all.  I feel like I should be–I should be getting some residuals but I–I do enjoy some good Bubbies every once in a while.

Dr. Justin Marchegiani:  Yeah, I mean, I think you need to talk to them about getting a–getting a royalty on those.

Dr. Marc Bubbs:  I think so, definitely.

Dr. Justin Marchegiani:  And they have great pickles, too.

Dr. Marc Bubbs:  They have a great whole line, you know, definitely.

Dr. Justin Marchegiani:  Very cool.  Alright, Dr. Marc, I wanted to leave you here my last questions with my last 2 questions I ask every guest.  If you were stuck on a desert island, what supplement or herb would you bring?

Dr. Marc Bubbs:  If I were stuck in a desert island, what supplement or herb would I bring?  I think I would bring curcumin.

Dr. Justin Marchegiani:  Curcumin.

Dr. Marc Bubbs:  Yeah, that’d be a nice anti-inflammatory because I imagine if I was stuck on that desert island I would be doing a lot of heavy lifting and building and the rest of it, so I would definitely–

Dr. Justin Marchegiani:  Definitely.

Dr. Marc Bubbs:  Hoping a good stead.

Dr. Justin Marchegiani:  Yeah, hopefully, there’s some coconuts there, too, so you can get some good saturated fat.

Dr. Marc Bubbs:  There you go.

Dr. Justin Marchegiani:  Cool, and then the last 3 tips that you would give to kinda the general person just to kick more butt?

Dr. Marc Bubbs:  3 tips, I mean, this is diet, exercise–

Dr. Justin Marchegiani:  To kick more butt.

Dr. Marc Bubbs:  Kick more butt?  I mean, diet, exercise, and lifestyle.  So you gotta up–keep upgrading your diet.  Just because you eat well and better than the average person, it doesn’t mean you can’t keep upgrading your diet.  So keep looking for those little areas of improvement.  On the exercise side of things, you know, the interval training, high intensity intervals, getting in especially for hormonal balance lifts and heavier lifts can be tremendously beneficial.  And that lifestyle piece is–is big in terms of sleep.  I mean, getting enough hours of sleep, but also the quality of sleep and I think you’re gonna be seeing more and more apps and gadgets related to breathing and how that breath can really trigger the vagus nerve, the parasympathetic and that–that capacity to recover and get into sleep.  So, those would be my sort of 3–3 tips there.

Dr. Justin Marchegiani:  I love it.  I always find it kind of ironic how the nerve that’s involved in rest and relaxation is named the vagus nerve.  It just kinda seems very paradoxical.

Dr. Marc Bubbs:  It does, yeah.  That’s very true, very true.

Dr. Justin Marchegiani:  Cool, Dr. Marc.  Hey, I appreciate you coming on the show and it was great chatting with you.

Dr. Marc Bubbs:  Thanks a lot, Dr. Justin.  Appreciate it!

Dr. Justin Marchegiani:  Thank you!

References:

http://www.drmarcbubbs.com/
http://www.omegawave.com/
The Paleo Project www.PaleoProjectBook.com

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