← What Are You Made Of?
What Are You Made Of?
Unlocking Peak Performance: Nutrition, Mindset, and Habits with Dr. Marc Bubbs
00:34:17
Loading summary
Transcript100 lines
- [00:05]
A
Every single day I feel Art list.
- [00:08]
B
IO Every single day I feel the pressure. Hey, hey, it's your boy C Rock in that one studio on the Woody made up show. Back with another great guest for you today. Thank you for being here. It's your first time. Welcome. Keep coming back, man. We have some great guests sharing their stories of overcome all the ingredients that have gone into making them who they are. When we ask them the question, what are you made of? Today I have Mark bubs with us. Dr. Mark Bubs, I should say. He's a performance and clinical nutritionist, author of the best selling book Peak and Peak 40, speaker and consultant for a portfolio of professional Olympic athletes and Fortune 100 companies. You can check them out at Dr. Bubs with two B's on the end, drbubs.com and also drbubs on Instagram. Mark, what's happening, man?
- [01:00]
A
Hey, appreciate you having me on, man.
- [01:03]
B
Yeah, my pleasure. I'm honored to have you here, man. And let's get into it, dude. What are you made of?
- [01:09]
A
I like how you don't. You get straight into it. This is great.
- [01:13]
B
I like the answer right off the top of your head.
- [01:16]
A
It's a good, I mean, it's a great question. And, you know, you think about what drives you. I mean, I think passion's a big one. You know, passion for work, passion for life, passion for family. Definitely drives. I think curiosity is another big one. You know, science is curiosity, right? Research is basically formalized curiosity, right? Curious to push the edges, curious to push the boundaries. Curious to see, you know, if you can reach your potential, right? This is, you know, working in sport, working at the highest levels, it's, it's not always easy, right. For the rest of us working and in our own pursuits, entrepreneurial pursuits. So I definitely say passion, curiosity, and then probably loyalty, right? Loyalty to the teammates, whether they're on their sports team or your business team. Again, to family, friends. And I think the big one that I do in working with athletes and working with entrepreneurs and executives, loyalty is the process, right? We're always so outcome driven, right. Want to lose the weight, want to get the blood pressure down, want to achieve X or Y. But when you around some of the best of the best for the last so many years, you start to realize the ones that really do it well, they just sink into that process as a way to really make a difference. So not always easy. One of those. Easier said than done, but yeah, I think that would be my, my big three there.
- [02:47]
B
Love it. Here's the difference between you and a lot of the folks that I have on the show, that may be neutral. When you're working with athletes at your level that you work with them at, you're not trying to get them a big giant gap closing. You're trying to get them that extra one or two degrees or, or a couple like a golfer, a couple two to three swings off their score. Right. That's that strokes all the, that's what you're trying to do. And that's a difference in just starting out in your profession and staying at that level versus the performance of an athlete at the Olympic level or professional level. Right.
- [03:21]
A
There's similarities too though, right? Like there's a lot of executives and clients struggle with breakfast. Well, if you're 6 foot 8, have a 44 inch vertical leap and can run like the wind, you don't really need to worry about your breakfast until you're maybe in your 30s, right? So we have, there's commonalities where you're trying to make these kind of small and simple changes with athletes that even in the high performers in life, which you could make an argument, we talk about life load, which is basically taking care of the kids or the social life or the work life. Professional athletes have all that taken care of for them. So they get to go home, a chef makes their food, somebody's doing the laundry, someone's taking care of the kids. So, you know, the life load's big. And so it's, it's even more important for the rest of us to kind of get that stuff dialed in because, you know, there's only so many hours in the day.
- [04:13]
B
Yeah, yeah. Now, you know how roofers have leaky roofs? You ever heard of that? The shoemakers. Kids have torn up shoes. What's it like for you when you're working with all these other people? You got to maintain and be a living demonstration of what you're talking to them about. But is it, is it hard to find time for yourself to stay optimized?
- [04:33]
A
I think over the years it's like anything, you start to realize what's important, right. You start to be able to, you get better at keeping the main thing. The main thing, right. It's easy to get distracted with, with new things and the shiny new toy in the room. And it's always interesting because if I'm working with, you know, not, not athletes, but it just high performers, whether it's a doctor, a lawyer, entrepreneur in their work life, they'll be very data driven, they'll make very analytical decisions. On things, but then we transfer over to this sort of wellness realm or weight loss, where all of a sudden emotion pulls us to one side and we start making these completely irrational decisions. So the same person that had this skill set in their area of specialty transfers to a different area, their health, their wellness, their training, their nutrition, and they start making just crazy decisions. Right? And so part of it is just trying to build in better continuity between, you know, you've got this skill set of how you, how you can view things, but when we transfer it over to food, all of a sudden it's, it's completely out the window. So, you know, reframing things, highlighting things, really trying to coach clients because we used to give the diet plans and the things to follow and you know, follow this, but you're not really teaching anyone. So people do well for a while. So I'm sure you've seen, you know, do well for three months, maybe six months. But ultimately life pulls you back downstream. It's busy, you're lacking sleep, you're tired, you're stressed. So you end up back in the same patterns that you used to have and the weight comes back on and you don't fix the sleep problems and the libido's no good and the mood's still struggling. So I think that's the biggest thing with, even with high performers and athletes as well. It's like trying to get them to slow down a bit so we can stack one thing on top of the next so that we're making that long term progress. It's a marathon, not a sprint, which sounds.
- [06:29]
B
Yeah, yeah. I think the first step in that is really being able to become a self aware person where you're able to assess on a daily basis. Like, how was today? Did I hit all my marks? Right? Because I think elevation upon how often you can assess. So that awareness is important, right?
- [06:50]
A
Absolutely. I mean, reflection is a superpower, right? Again, people do it in their work life, but when it comes to our, our health, we have this New Year's Happy New Year. We say, what's the resolution? So once a year we reflect on what we're doing, right? The best thing you can do, regardless of the training plan, regardless of the exercise plan that you're taking at the end of every week, what went well? What was the challenge? Right. If work was crazy and you never got to the gym and you had loads of client meetings, you shouldn't expect to have lost weight that week. But people then see they haven't lost weight and on bad data they start making big decisions of overhauling X, Y or Z. Right. And again, in their work life, they wouldn't do the same thing, Right. They would know to say, okay, well, this is a bit of noise. Let's readjust, let's reorient. So I think that's where again, getting into this pattern of reflection, right, you can be quick, 5 minutes, 10 minutes. And that way you only need to make small changes, right? 5 degrees, 10 degrees to make progress, which is nice because most people are used to doing a lot and getting very little return on investment for their weight loss or their health. Right. And again, in the business life, these same people, right, small investment, big return on investment. So we want to flip that script for them so they can get the same thing for their health. Better blood pressure, better blood sugars, weight loss, and whatever performance goal they might have. Right. It might be you get some people who want to add a lot of muscle or do a marathon or whatever. And then you might get some folks that just want to have energy to push through their work days and have enough energy for the kids and at home and all that. Yeah, it really depends on the individual.
- [08:34]
B
Yeah. So. So can I call you Bubs? Is that cool?
- [08:37]
A
Yeah, for sure.
- [08:38]
B
Oh, yeah, Bob. So when you got to the level you've gotten to, obviously there's a lot that went into it. And most people don't see the behind the scenes and everything that's gone through and you're going through and overnight success. Oh, look at, he's working with, you know, Olympic athletes now. Professionals, you know, and top, top entrepreneurs and, you know, overnight success. So everybody's got a story to how they got to, where they've gone. Where. Where does your story start?
- [09:04]
A
Geez, you want the long version, the short version?
- [09:07]
B
Yeah, maybe we got time.
- [09:08]
A
I mean, no, I mean, I. I was always into, you know, sport growing up, played a lot of different sports and like most kids wanted to become a professional athlete and, you know, topped out at 6 foot 2, so wasn't going to make the NBA, unfortunately, but, you know, ended up as a consultant working with some of the best NBA players in the world. So that, that passion for sport drove me into health. You know, I had some, some issues with in high school, kind of always getting sick, feeling run down, struggling to keep the weight on. And at that time, this is going back. You know, I'm in my mid-40s, so this is going back to like the mid-90s. Right. Nutrition is barely on the map in most places.
- [09:46]
B
That's when I By the way, I. I played college football 95 and 96, so I'm right in that area.
- [09:50]
A
There you go. Yeah, right. And so this is where this whole idea, which sounds. It's amazing to see the progression, because today, even in medicine, when we, you know, a lot of the consulting work I do at docs, like, we know nutrition can help with type 2 diabetes and blood pressure, whatnot, but it's amazing to think that 30 years ago it was like, yeah, I can kind of help. It wasn't. It wasn't a focal point. And so I made some changes and it just, you know, transformed better energy, wasn't getting sick, maintained the muscle. That performance was better. And that was sort of the switch that. That really turned on for me that was like, hey, this. This food thing really works. And then, of course, the training side as well. I worked in strength and conditioning and working on a clinical side. So again, people struggling with high blood sugars or high blood pressure or low mood, all of a sudden you get them moving more, you get them lifting a few things. And it's amazing how people can all of a sudden, chronic conditions start reversing themselves. And so that just added fuel to the fire. And then 25 years later, here we are.
- [10:53]
B
So you went to school, I guess out of high school, you were like, I want to study this stuff. Is that. Is that what happened right out of school?
- [10:58]
A
Yes, I did undergrad and pre med, went out to UBC out in west coast of Canada. So if we got any skiers or snowboarders, spent most of my time back then, it was about eight bucks to spend the night at the student lodge and a hundred bucks for a season's pass. So I was. I didn't realize how good I had it back then.
- [11:14]
B
Yeah, yeah. And then. And you study this and then you come out and then did you get a job working for someone first or did you go right into being an entrepreneur?
- [11:22]
A
Yeah, I went into clinical practice. So I was working with athletes on the training side, so with Canada basketballs from the director of nutrition there. So a lot of our younger athletes coming through. And then I had a clinical practice, so working with, you know, executives. This is downtown Toronto, so it was on the health side. So again, the common things we see, which is, you know, high blood pressure, high blood sugars, you know, high cholesterol levels, struggling with mood libido, were big ones. I do a lot of work in men's health, so, you know, again, this is going back maybe 20 years with the idea of changing somebody's diet and making them exercise and train more. We knew a little bit about mood and that connection, but now it's, you know, these are prerequisites, like, you know, if you're unfit or if you can get stronger or if your diet's not so good, if you're struggling with weight gain. You know, these are all things that they won't necessarily, you know, cure everyone's low mood, but they just raise the playing field so high that even if you are taking medications, you get much better outcome. Right. And the research is really clear on that now, which is, which is great. So years of that and then consulting and sport for teams and then with athletes and so this past year in the NBA, the previous year in the NHL and yeah, just getting a glimpse of seeing, you know, what the best of the best do in terms of athletes. And some of them get away with a lot of things that are, you know, just okay. But they're, they're elite on what they do on the, on the field or on the ice. And then just so just like a regular client, you're kind of trying to level up, just like you mentioned there, you know, you're trying to level up key areas. You look at their routine and say, where's, you know, where's a spot where we can make a big difference with a small change?
- [12:57]
B
Yeah. And so how do you.
- [12:58]
A
That's always where you want to start?
- [13:00]
B
Yeah, go ahead. No, there was a little delay. Go ahead.
- [13:03]
A
I was just going to say I, I always want to try to start with athletes or clients with what's a small thing that we can do that gives them again, a bigger return on investment because most people are used to, especially with nutrition, having to put a lot of effort in and overhaul their lifestyle and then it takes a while. They don't really feel the change necessarily immediately. So you're trying to do something that really resonates quickly. You know, they think to themselves, geez, that was really simple to do and wow, my energy's better or I'm sleeping better or that pain in my knee is better. Now all of a sudden you're building some buy in and they're, you know, you're always looking for that intrinsic motivation, right?
- [13:40]
B
Yeah.
- [13:41]
A
Typically starts out with, you know, you played football like the coach wagging their finger and given that having to scold the players or motivate them. Right. That's all that extrinsic motivation which, which works to a certain degree. But you know, the best football players don't just wait for the coach to tell them what to do, right? They. They lift on their own, they train on their own, they work hard. And so when you build that type of intrinsic where now the client or the athlete's starting to drive things and go, hey, that was great. I feel good. What's next? What are we going to do next? You know, a bit like martial arts. You're going white belt, yellow belt, like, building yourself up to it rather than, unfortunately, what we see a lot of times this time of year, January, early part of the year, is this overhauling, right? We're going all or nothing. And hey, I love a good challenge, but it rarely works, right? Like, you wouldn't again do that in your business life and just decide to completely overhaul unless you were really up against it, right? You'd. Right, you'd nudge, you'd progress. And so it's much better to do that and get people feeling good. And then we can ramp things up. You know.
- [14:44]
B
What'S an example of something that has a quick turnaround, a quick win, that you can do something small. Give me an example.
- [14:54]
A
So you always want to think about the top of the day and the end of the day, right? The middle of the day matters a lot less. And so people are always, as soon as they hear nutrition or weight loss, unconsciously, they already start thinking, okay, what's this person gonna take out of my diet that I like, right? Like, they're already. They're waiting for the shoe to drop. So breakfast is a great place to start, right? Of all the meals of the day, people don't eat enough protein at breakfast, right? You need typically a minimum of 20 grams, okay. If you're a man, more than that, and the average is 12 to 15 grams. So how do we get more protein in? So we go through a few different options of how we can do that. We try to be real time efficient with it. And then we, you know, for clients and even athletes, that would be the only thing we do that week. Okay, we got one thing. Here's the goal. Breakfast. And then clients will say, well, what about lunch? What about this? What? I don't care. Do whatever you like. I want to focus on this one area. And again, build a rhythm automate, make it automatic. Then all of a sudden, a week or two down the road, you don't even have to think about breakfast. It's done, right? You take that off the list and like that, you can work your way through a day and then start to make it easier on people, right? Like, Mike, imagine you're busy. You got the podcast, you got the family, you got all sorts of business endeavors. You don't have all day to be tracking everything and logging into apps and taking 48 pills. And you know, nutrition is sort of fun. So people start out enthusiastic, but it can quickly become like homework or like a game of Jeopardy where it just becomes all this trivia where, well, that expert said this and this one said that and those things are opposite. How do we make sense of all this? So I try to help clients make sense of it, simplify it. And thankfully, you know, between athletes and coaches at the highest level and then executives, we've managed to do a pretty good job so far.
- [16:45]
B
Yeah. No. Is it everybody the same? Like you should have protein in the morning or. Let me the reason I asked this, I used to do this 20 to 30 grams of protein, maybe 10 grams of carbs when I woke up before I went to the gym. Plenty of water. And then I would go do my thing. But then I switched it up because I, I was reading a book, I forget what book it was, but it was about only having fruit before noon. And so I started just doing blueberries and strawberries before my gym workout. Plenty of water, supplements. And then I'd go to the gym slimmed down and I got cut. And then I would have like maybe some eggs or protein shake at around noon with some spinach. And that worked for, for me. Now I, I don't like, but I, but I was told, and I read about the, the protein in the morning thing and I have plenty of muscle on me. So it's like I'm not like trying to gain more muscle, but like is there, is it different for some people or is it because I switched up and made a change and there was some variables. It just.
- [17:43]
A
Do you play golf?
- [17:44]
B
Yeah.
- [17:46]
A
So let's say you're on a par three, 180 yards. You can hit a lot of different golf shots. Right. You can hit a, say a regular six iron. You could knock down five iron, you could take a big seven iron.
- [17:58]
B
Yeah.
- [17:58]
A
There's a lot of different strategies to accomplish the outcome, which is trying to hit it on the green. Same thing holds true with nutrition. 30,000 foot view. The goal is to achieve a certain amount of protein for the day. Right. The absolute minimum. When we talk about age related sarcopenia. So that's muscle loss as you get older, which is related to a lot of bad outcomes. Everything gets worse if we, if we continue to lose muscle. Which is why resistance training and exercising, lifting is key. That's 1.2 grams per kilogram body weight per day. We can give you the numbers in pounds as well. The sweet spot as we go up that you'll often hear that term one gram per pound.
- [18:35]
B
That's.
- [18:35]
A
That's a lot of protein for most. What regular one.
- [18:40]
B
One question before you go on to that. One question before you go on to that. On that. On that. 1.2 grams of protein per body weight. Right? Per pound. Is that where you want to be pounds or where you currently are pounds?
- [18:54]
A
So it's 1.2 grams per kilogram body weight. If you divide your body weight by 2.2, you get kilograms. So that's the floor. Like, so when we work with some clients and they're not eating a lot of protein, right? We wanna have the smallest gap when we're making behavior change. So if I take someone who's only eating 80 grams of protein in a day and I try to get them to eat 160 in a day, that's pretty tough, right? Um, it's like making somebody who deadlifts 80 pounds deadlift 210. Right. You gotta build up to it. Um, so we wanna have a minimum. And then the sweet spot is this total daily amount, 1.6 grams per kilogram per day.
- [19:32]
B
Kilograms, again is take your body weight divided by 2.2.
- [19:36]
A
Yeah. Okay, so we can send you. I can send you over the numbers.
- [19:39]
B
And then pounds to 11. Just for example, for people, divided by 2.2 gives me 95.9. So to say 96. Then I want to ideally get to.
- [19:48]
A
1.6, multiply that by 1.6.
- [19:50]
B
3 grams of protein. Yep. 154 grams of protein.
- [19:57]
A
So that would be kind of getting close to the top of the bell curve. So now you can divide that in the day in a lot of different ways. Right? So we talk about when protein. We talk about the three T's total. So that's the total amount for the day. Timing is how you divide it through the day. And then types become the different types of proteins that you'd eat. So red meats, fish, seafood, eggs, poultry, you know, vegetable sources. So you can see already how 1.6 isn't even the 2.2, which is what we often hear. And I've started to throw so many numbers around at folks. But yeah, yeah, one gram per pound that you'll often hear folks say, that's 2.2. That's a lot of protein.
- [20:32]
B
Yeah.
- [20:33]
A
Even when you run the 1.6 number, you got to 150 something. That's a lot of protein. So we always want to start and make sure it's a bit like golf. On your worst day, I want you hitting it in the rough, not 30 yards into the bush.
- [20:44]
B
Yeah, yeah, yeah.
- [20:46]
A
Because if you're hitting it out of bounds all the time, it's really hard to break 100. Right. So we want to try. Same thing with nutrition. We want to try to make people. So on your worst day, you still get to this minimum amount, and then from there, we build up. So to circle all the way back to your question, you can wait till the middle of the day to do that. You can start at breakfast, depending on the individual. And we can get into this if you want. It helps to have breakfast versus not having breakfast. The one little caveat for the folks who like to intermittent fast, which is a really great strategy, is that if you get down to only a couple of meals a day, it gets pretty hard to hit your protein total for the day.
- [21:22]
B
Yeah, it does.
- [21:23]
A
And you don't notice it maybe so much in your 20s and 30s, for sure, in the 40s, a little bit. But as we get into sort of 50s and 60s, we actually need more protein. We actually become what we call anabolic resistant, which means we gotta eat more to get the same effect that we used to with less.
- [21:39]
B
Yeah.
- [21:40]
A
Of course, what happens when you get to 60 to 70? You don't eat the same size steak you used to. Right. Like, you're actually eating less protein. So the nice thing with protein is that you can set the amount and then you can forget about it. There's all these variables. Nutrition, protein, Find your number. Sometimes there's gonna be some wiggle room. Find how you can pace that out in a day, and then you can forget about it. You can set it and forget it. And by doing it that way, we reduce the variables. Right. There's less things to think about. And so those are some of the ways in terms of helping people to build a pattern so that, you know, Mike, two months from now, three months from now, clients get up and they just. They just automate to it. Right. They don't have to go back and go, oh, where was that list of things I was supposed to do? You know, life's moving at too quick a pace for us to have to rely on that. And so building that repetition, building those habits, you know, it's key in nutrition. And again, ironically, it's what folks are doing in their. In their work life and their business life. We're just trying to transfer those same Skills to nutrition and exercise.
- [22:44]
B
Yeah, I've gotten to that point where it's an automatic thing now for me. But do you think that the fruit, no fruit, only fruit before noon thing was. Do you think it was effective? Because it helped me with calorie restriction because I didn't eat a real meal until 12, do you think that's possible?
- [23:00]
A
The interesting thing with total caloric intake is the major signal. It's the major driver. Right. And so the funny part with nutrition is there's all these side effects of what we do. So give you an example. It doesn't matter if you start the keto diet, the paleo diet, the carnivore diet, the whatever you want to call it, diet. Anybody who starts a diet stops eating crappy food. So by definition, it's not necessarily what they're doing, it's what they're not doing now.
- [23:27]
B
Right.
- [23:28]
A
They're not eating all the garbage, they're not eating all the high dense, calorically dense foods, nutrient poor foods. So that's a big effect. So when you say, well, I only ate fruit in the morning, and this might not be for you, but for a lot of people breakfast is a meal, especially in North America. Like we don't eat the best things for breakfast. Right. It's a lot of pastries and cakes and, you know, you go to Starbucks and the coffee looks like a something at a Dairy Queen. I mean, it's.
- [23:50]
B
Right.
- [23:51]
A
It's not ideal. Right. So a lot of people fasting or even just eating fruit, you know, the fruit's healthy, obviously, but it's what you're not taking in that can help. And, you know, it is for a lot of people. It frees up the start of the day too. If you feel, if you prefer more of a fasting style, then you get more done. But, but yeah, if you lost weight, then you're in more of a deficit. 100.
- [24:13]
B
Yeah. And then, so what about this? You know, when you're working out, it's good to switch up routines in your workouts, Right. So you're not doing the same thing over, you know, and kind of shock your body. What about nutrition? Is it, is it good to shift it up every so often once you get into a rhythm of something? Right. Is it good to shift anything to keep.
- [24:29]
A
Well, it's interesting if we circle back to the training. What we're after with folks is progressive overload.
- [24:35]
B
Yeah.
- [24:36]
A
Right. So we get a little bit too interested in kind of having all this variety or, you know, we tend to think of Shocking the body by doing different stuff.
- [24:45]
B
Yeah.
- [24:45]
A
Rather than just changing the load on the bar. Right. And so, having been around some of the strongest Olympic lifters, through different coaches that I work with, you know, they're using three, four, five exercises. That's it. And they're some of the strongest Olympic lifters in the world. And so it's the progressively overloading that gets them strong and gets them fit. And so that's building out the plan. It's mapping out. Just like someone has a business plan or their goals and targets for the year or four years, we got to do the same thing from nutrition and training. So again, with nutrition, it just goes back to setting expectations so that we can take our time and actually achieve some of these outcomes. Example, if you lose 1 to 2% of your body weight in fat per week, that's amazing. But that's like a pound or two for some people, maybe four. Right. You're, you know, if we wage a mic, I mean, you're two thirds water. Right. And you also have muscle and glycogen and loads of stuff that weighs in your body that's not fat. So when you work in fight sport, you realize that I can take £20 off you today and then put it all back on tomorrow. And that's just water moving in and water moving out. So, again, a lot of the fad diets, they kind of don't tell you that, especially when we think about things like different detoxes or things. There's three to five pounds of weight in your GI tract. Right.
- [26:10]
B
Just water.
- [26:12]
A
Well, the GI tract's just the food you ate well, but I'm talking fast. You've lost three to five pounds sitting in your GI tract. Sure, there's water, then there's the GI content. So those two things together can make ten pounds on people.
- [26:25]
B
Yeah.
- [26:25]
A
So they think they've lost.
- [26:27]
B
Oh, yeah.
- [26:27]
A
When they've just lost other stuff. And so we want to help people lose the right stuff. And that's where basically, the faster you go, the faster you try to lose weight, the more water you're going to lose, the more glycogen, potentially muscle, Right.
- [26:40]
B
Yep.
- [26:40]
A
That's why the best bodybuilders in the world, physique competitors, take six months to get as lean as they do.
- [26:47]
B
Yeah, yeah.
- [26:48]
A
They got paid for it. If they could do it faster, they would.
- [26:50]
B
Right, right, right, right, right. So what's something that you learned early on and. And through all the technology and research that's coming out now and all this? Different things. What Is something that you, like, you, you learned early on and it was like the bible and then. And it's totally different now. Can you think of one thing?
- [27:08]
A
I mean, this kind of happens a lot with nutrition and exercise, especially technology now. Like, there's a lot of great stuff with technology, right? We use it in pro sport. They're always offered the latest technologies as well before they hit the market, so they get a chance to test it out. But there's. And so there's a lot of value there. You know, we think of things like HRV or wearing your ring or your, your strap of the band, et cetera. But the funny part is some of these metrics, when we look at the research, just asking someone, how well do you feel on a scale of 1 to 10 could shake out just as well, if not better than some of the equipment that costs $50,000. So the tricky part for folks is to figure out what piece of tech is really going to answer the questions that you need. And what we tend to do is wear the tech and then try to figure out how it helps us versus if we go all the way back to the start of our conversation. Talk about reflection. If you start by thinking about what's important to you, what are you trying to achieve, what's the problem you're trying to solve for. And once you've identified that, it becomes a lot easier to then say, yes, this tech will help me or no, that's not going to help what I need. Right. And that's why it just helps to work with a coach or work with somebody who's got some experience. Because if you're interested in this stuff, it's all kind of fun to start with, isn't it, this tech and try this drink and you know, but if you're.
- [28:33]
B
What's one thing though, that was like the Bible, like that this was the rule. And that's changed now since you started till today?
- [28:41]
A
Yeah, I mean, I think.
- [28:43]
B
Can you think of something?
- [28:49]
A
Well, I mean, with nutrition, we used to get wrapped up in, you know, low fat diets for everything, Right. Or high carbohydrate in endurance training, right. It was like you had to be high carbohydrate all the time to perform as an endurance athlete. Right. This is good in the 70s, 80s, 90s, and we saw a lot of those athletes struggling with their metabolic health afterwards, right. So higher blood sugars and insulin and blood pressure. And then now we know that we can really reduce carbohydrate in spots to get a training effect. And Then we almost took that too far, right? Because then it was like, well, we can win gold medals by going keto and low carb and doing endurance. No, you can't. Right on race day, you need to put the carbs back in. Right. The car still needs fuel. So this idea of periodized nutrition, of saying, let's modulate the fuel you put in, which is primarily carbohydrate, and of course, some fats, and that can have a training effect for us. That was a whole new. And here's another good one. I mean, way back in the day, marathoners would tell sports scientists, hey, this flat Coke's really helped me kill, you know, PRs and win races. And they were. This is going back to maybe the 80s. They're like, what are you talking about? This is not possible. But finally, enough of the runners were saying this. So then the researchers investigated it, and of course, now this is a staple in endurance nutrition. We know carbohydrates help performance, and we know caffeine helps performance. And so there's this nice marriage of, like, sometimes the athlete or the individual is just experimenting and doing stuff and going, you know what? This. This really works. And then the science comes on the other side, where they then get curious and then go investigate and figure out the mechanisms. And sometimes it's the other way, sometimes science, like with things like creatine makes something that says, hey, you know what? You can get this for food, but you gotta eat five pounds of meat every day. How about just put a little scoop in your. In your smoothie and you're good to go. Right. So it moves in both directions, which is pretty cool.
- [30:41]
B
Yeah. So how about nicotine? Not smoking, necessarily, because I know bodybuilders back in the day used to smoke, but there's a nicotine effect. And a lot of. There's a lot of studies out now. Have you studied anything about nicotine or nicotine pouches or gum or patches.
- [30:56]
A
In terms of the adverse health effects or, or.
- [30:59]
B
Or. Or positive?
- [31:03]
A
Yeah. I mean, again, it would come back to, like, what are you trying to achieve? You know, people will report, obviously, things like focus, concentration.
- [31:14]
B
A little energy burst.
- [31:15]
A
For me, I'm always trying to. You're always balancing the benefits and the risks. And if the benefits aren't that high and the risks start to become more significant, then you're sort of looking for other ways of achieving that same thing. So if a lot of it is around energy or focus, that would be lower on my list of things to use, you know, a lot lower. To be frank, because people can tend to struggle with. I got a lot of athletes that. I mean, it helps to get off a lot of nicotine from smoking, but then it's definitely still a challenge for a lot of guys when in the evening, they're used to having pouches and everything else, and you're. That becomes a behavior change thing. And to give you an example, we try to push that more to earlier in the day. Right. So a lot of guys like to have it in the evening or after dinner. Now we start impacting sleep quality. So it's like, okay, you know, if you want to use it for energy or focus, let's push it higher up in the day, and then let's try to clear out the evening so that you can actually sleep well. And, you know, we got enough research to show it impacts, you know, sleep quality.
- [32:20]
B
Yeah.
- [32:21]
A
Things like REM sleep.
- [32:22]
B
Yeah, I wanted to ask that because, I mean, it's obviously social media nowadays, too. It's really popular. You see. See it everywhere now. And. And you'll see people with their little circle tins in their pockets and stuff. Like, some of the athletes even like these quarterback. I've seen quarterbacks in the NFL and they. And they're popping. Our golfers are popping us in. And, you know, it's always wondering, like, okay, is it just an addiction they have and they realize. Or there's a really an edge that they're getting from it, you know?
- [32:49]
A
Yeah, it's. I mean, the Internet's an amazing thing. It can help to level up certain things, and then it can help to, you know, make people do silly things as well. But, you know, again, it's great for getting off of, you know, chewing tobacco and the more intense. Full. Full dose of stuff, for sure.
- [33:05]
B
Yeah. Vaping and all that. Smoking. Yeah. Yeah. All right, Bubs, listen, man, how can people go deeper with you?
- [33:12]
A
Yeah, let's appreciate the time. You know the website for. For things like coaching and my podcast, performance nutrition podcast. Deep dive. On the Nutrition side is drbubs.com Been working on a great startup. It's called ProBioNutrition. Solving for problems at the front line. So the first all in one built for high performers and athletes actually solving for a problem. So if you go to probionutrition.com you can check that out. We got even a code for your. For your community there, Mike. So you go to. You enter Crock, you save 20% and then an extra 10 if you subscribe. So you definitely check that out. We're into all the major league sports leagues, over 30 teams. So really excited about that. And congrats Socials. RBubs.
- [33:53]
B
Love it, man. Well, thank you for your time, Dr. Bubs. I appreciate you being here today and sharing with us on the what do you made up show. Looking forward to connecting you some people to help further the mission, brother.
- [34:02]
A
Amazing. Appreciate the time, Mike.
- [34:04]
B
All right, hang tight while I wrap this up, folks. Thank you so much for being here on the Woody Made up show. That one studio, it's your boy, Bubs signing off. For now, make sure you subscribe, tell your friends, family, coworkers about us and the guests. And until next time, be that one.