Today I am super excited to be joined once again by one of my dear friends, Dr. Marc Bubbs! Dr. Marc Bubbs is a licensed Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball Team, Speaker, and former Strength Coach. He is also the author of the book, Peak 40, and most recently, his newest book, Peak: The New Science of Athletic Performance That is Revolutionizing Sports — which we will be talking about today!
Dr. Marc Bubbs and I are really getting deep into what it actually takes to be in a state of maximized energy, mindset, and performance in your 40s. As someone with three daughters and a busy career, Dr. Bubbs’ work is as much personal as it is for all of us. We had a deeply fascinating conversation in this episode about the things that we need to put in place to optimize our health and performance during what could be — and should be — the most exciting phase of our life!
In our conversation, Dr. Bubbs really contextualizes the habits that will have the most significant impact on our lives in our 40s and gives some incredible, practical advice. I cannot wait for you all to tune in and hear his insight!
Key Takeaways:
[2:00] About today’s episode with Dr. Marc Bubbs!
[3:20] Welcoming Dr. Marc Bubbs back to the podcast!
[3:29] About Dr. Marc Bubbs’ new book, Peak 40.
[4:09] Dr. Marc Bubbs shares about himself, his background, and the incredible work he is doing in the world.
[5:48] What does Dr. Bubbs see at the crux of happiness decline? And how can we get out of this decline?
[9:19] How do we get people to take action and take control of their health and life?
[13:04] What it means to “master your morning” — and what it looks like to master it.
[15:45] How important is food (relative to exercise) in terms of your overall health?
[17:39] Why and how sleep is critical to our overall health.
[20:17] Why we should track our sleep and the most important sleep metrics to pay attention to.
[23:15] The most important health metrics to measure (that can have a huge impact on your overall health).
[26:36] The differences between cardiovascular fitness and weight loss and the outcomes they’re each tied to.
[30:08] Key habits you should start incorporating into your day to get more energy and enable success!
[37:45] Where, how, and when you can get a hold of Marc’s new book!
[38:05] Dr. Marc Bubbs’ key performance indicators!
[41:51] Where to learn more about what Dr. Marc Bubbs is up to in this world!
Mentioned in This Episode:
Sport Medicine Clinic at the Toronto Athletic Club
Peak: The New Science of Athletic Performance That is Revolutionizing Sports, by Dr. Marc Bubbs
Willpower Doesn’t Work: Discover the Hidden Keys to Success, by Benjamin Hardy
Silence: In the Age of Noise, by Erling Kagge
More About Dr. Marc Bubbs
Dr. Marc Bubbs is a licensed Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball Team, Speaker, and former Strength Coach. He is the author of the books, Peak 40: The New Science of Mid-Life Health for a Leaner, Stronger Body and a Sharper Mind, and Peak: The New Science of Athletic Performance That is Revolutionizing Sports — an integrated and personalized approach to health, nutrition, training, recovery, and mindset. Marc also hosts the Dr. Bubbs Performance Nutrition Podcast, connecting listeners with world-leading experts in human performance and health and practices in Toronto, Canada, and London, England.
Additionally, Dr. Bubbs also regularly presents at health, fitness, and medical conferences across North America and Europe; consults with NBA, NHL, and MLB teams; and sees patients out of the Sport Medicine Clinic at the Toronto Athletic Club in downtown Toronto.
Connect with my Guest:
Website: DrBubbs.com
Podcast: Dr. Bubbs Performance Nutrition Podcast
Social Media: Facebook, Instagram, Twitter & YouTube
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Entrepology Podcast on Stitcher or iTunes.
We would also appreciate a review!
Come Join Your Community on The Entrepology Collective Facebook Page!
They say that you’re the product of the five people with whom you spend the most time. Imagine you could spend time with hundreds of fellow entrepreneurs and go-getters looking to up-level their business, body, and mindset! Come hang out with us on Facebook and let us collectively inspire and support you towards your vision of contribution, your commitment towards better health, and your journey of mindset mastery. We’re in this together! Come join us today!
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CALL TO ACTION
If you enjoyed this conversation, join us over on The Entrepology Collective and Instagram @DrMeghanWalker! We’re conducting a poll and hosting a conversation around what it takes to be at your absolute best self!
If you’ve been hanging out with us for the last few weeks you realize there’s been a theme we’ve been exploring, and it’s this idea of biohacking! Over the last few weeks, we’ve looked at red light therapy, we’ve talked about HRV and this cool device called the Lief, and today is the grand finale to complete this triple threat of biohacking!
I had the pleasure of welcoming my colleague and friend to the podcast, Dr. Marc Bubbs. He is a naturopathic doctor, speaker, performance nutrition lead for Canada Basketball, and the author of his new, second book: Peak: The New Science of Athletic Performance That is Revolutionizing Sports, an integrated and personalized approach to health, nutrition, training, recovery, and mindset. And here’s the thing: Dr. Bubbs knows that my audience is not necessarily elite super athletes, but we are elite and we are super and we’re always looking for an edge when it comes to performance — and that’s what we get into today!
In this episode, we talk about metabolic rate, how to dose your coffee and leverage it in exercise, to keto or not to keto, how to hack our sleep to optimize recovery, and how to take notice of the important recovery cues from our body that let us know whether we should be going hard at the gym or actually pulling back! We also discuss what time of the day is ideal for which types of workout, how to balance nutrition and movement, how to avoid burnout, and the power of addressing your mindset when it comes to performing at an elite level!
From mindset to tactics to movement to food, we cover it all in this episode as we wrap up our biohacking series — so be sure to tune in!
Key Takeaways:
[1:00] About today’s show with Dr. Marc Bubbs!
[2:58] Welcoming Dr. Marc Bubbs back to the show!
[3:16] Dr. Bubbs tells us more about his background and gives an update since the last time he was here.
[4:21] What is Dr. Bubbs’s first recommended step to take to begin performing at a higher level?
[5:49] Does Dr. Bubbs find that high performers get burnt out and struggle with ‘sickness’ or are there people who are inherently unwell? Or is it a bit of both?
[7:22] Does Dr. Bubbs find that people who are consistently getting sick have less understanding around the ideas of recovery? And what do we do about working out and pushing ourselves hard physically when we’re consistently feeling under the weather?
[12:02] What kinds of activities should we be looking at when we aim to get fit in 26 weeks rather than four?
[20:00] How do we balance reps and sets with cardio? Especially for those that struggle with recovery.
[22:04] How do we balance movement and nutrition? What’s Dr. Bubbs’s philosophy around nutrition and endurance.
[24:25] What should we do, on the backend, to fuel our workouts?
[26:06] Should we be having coffee or doing Slow-Low training in a fasted state? What are some of the other keys to success for morning training sessions?
[27:55] When should we be weight training?
[28:50] Keto or not to keto?
[31:17] Dr. Bubbs highlights some objective findings when it comes to the keto diet.
[33:23] What’s the connection between someone’s metabolic rate and their thyroid health? And are the traditional ways that we’re measuring thyroid health sufficient?
[35:58] Dr. Bubb speaks about a key highlight from his book: the correlation between animals living longer and having a higher state of oxidative stress.
[37:57] Dr. Bubbs highlights some of the things related to low resiliency.
[39:52] How to optimize your coffee habit!
[43:30] The power of addressing your mindset when you’re looking to perform at an elite level in life.
[46:21] How do we reframe our ideas around pressure and stress to avoid burnout?
[50:17] Dr. Marc Bubbs’s key performance indicators!
[54:17] Where to learn more about what Dr. Bubbs is up to!
Mentioned in This Episode:
Peak: The New Science of Athletic Performance That is Revolutionizing Sports,
The Entrepology Podcast Episode 04: “Ancestral Lifestyle with Dr. Marc Bubbs”
Trent Stellingworth’s 9-year case-study (on Twitter)
The University of Toronto on how coffee can affect you before you even drink
“How to make stress your friend | Kelly McGonigal” (TED Talk Video)
More About Marc Bubbs
Dr. Marc Bubbs is a licensed Naturopathic Doctor, Performance Nutrition Lead for Canada Basketball Team, Speaker, and former Strength Coach. He is the author of the new book Peak: The new science of athletic performance that is revolutionizing sports - An integrated and personalized approach to health, nutrition, training, recovery and mindset. Marc also hosts the Dr. Bubbs Performance Podcast, connecting listeners with world-leading experts in human performance and health and practices in both Toronto, Canada and London, England. Dr. Bubbs regularly presents at health, fitness and medical conferences across North America and Europe, consults with NBA, NHL, and MLB teams, and sees patients out of the Sport Medicine Clinic at the Toronto Athletic Club in downtown Toronto.
Connect with my Guest:
Website: DrBubbs.com
Podcast: Dr. Bubbs’ Performance Podcast
Social Media: Facebook, Instagram, and Twitter
If you enjoyed our conversation and would like to hear more:
Please subscribe to The Entrepology Podcast on Stitcher or iTunes.
We would also appreciate a review!
Join our badass Women’s Facebook Group, Legacy Performance Labs
If you want to be something amazing, you need to surround yourself with amazing people! The Legacy community is made up of badass women living — not leaving — their legacy every single day. If you are on a mission and get it that your health is the key to your unlimited potential — Join us on Facebook!
BRAIN HEALTH CHECKLIST!
What if I told you that your brain biochemistry can help amplify your mindset, your capacity to be effective, and help accelerate your mission in the world? Well, I’ve pulled together a very quick checklist so that you can have a better understanding of the things you’re doing every single day to amplify your nervous system or downregulate it in a way that isn’t necessarily serving your mission. If you want access to this information and want to learn a little bit more about how you can optimize your brain health for success, visit: MeghanWalker.com/BrainHealth to grab your handout now!
CALL TO ACTION
It’s all about consistency! One of the most important pieces of advice Dr. Bubbs highlighted in this episode was the importance of sticking with your nutrition and fitness goals if you want real progress. The people that make strides set healthy, achievable goals that can be maintained for long periods of time rather than those who push themselves twice as hard but can only maintain it for a few weeks. Let us know about your long-term goals and how you’re going to adjust your fitness schedule to maintain it for the long haul! And remember to follow up with us on The Entrepology Podcast Facebook page — because when you’re accountable, you’re helpable!
Dr. Marc Bubbs is a board certified naturopathic doctor, author, speaker, strength coach and sports nutrition lead for the Canadian Men’s National Basketball Team. He has worked with athletes and others trying to improve their health for over a decade. He is also an ancestral lifestyle expert and the author of The Paleo Project: The 21st Century Guide to Looking Leaner, Getting Stronger and Living Longer.
Key Takeaways:
[:29] Thank you to our sponsor, Legacy.
[3:04] What is ancestral medicine, and how did Dr. Bubbs find it?
[9:18] How can busy people stick to an ancestral lifestyle?
[12:28] Dr. Bubbs will be publishing a series of articles about secrets to longevity.
[15:36] Focus on overall health, rather than body composition.
[16:34] Identify your biggest roadblocks to vibrant health, and target them in order to make the most progress.
[17:30] Start small and be open to change.
[18:46] Dr. Bubbs recommends intermittent fasting.
[21:13] How do you know if you are in ketosis?
[23:06] Men and women have different nutritional needs.
[25:42] Stress is a big problem for people today.
[28:13] Having lab work done can be very helpful.
[31:05] What does Dr. Bubbs think about supplements?
[34:04] Monitor your health and seek help when something isn’t right.
[35:07] Take this month’s quiz about stress and adrenal fatigue.
[35:28] What is Dr. Bubbs’s morning routine?
[36:05] Dr. Bubbs goes to bed early.
[36:16] Dr. Bubbs has several hot beverages of choice.
[36:34] Dr. Bubbs loves spending time with his kids.
[36:59] Entrepreneurship may come naturally or may be learned.
[37:38] Dr. Bubbs would love a personal chef.
Mentioned in This Episode:
Dr. Bubbs’ Performance Podcast
More About Dr. Marc Bubbs
Dr. Marc Bubbs is a board-certified Naturopathic Doctor, Author, Speaker, Sports Nutrition Lead for the Canadian Men's National Basketball Team and Strength Coach. He has been working with athletes, active people and those striving to improve their health for over a decade and is passionate that diet, exercise and lifestyle are the MOST powerful tools for improving your overall health, body composition and performance. He is the author of The Paleo Project: The 21st Century Guide to Looking Leaner, Getting Stronger, and Living Longer , a regular contributor to Breaking Muscle, PaleoDiet.com and Healthier Talks, as well as the nutrition advisory board member for Strong Magazine. Dr. Bubbs regularly presents at health, fitness and medical conferences across North America and Europe, consults with NBA, NHL and MLB teams, and sees patients out of the Sport Medicine Clinic at the Toronto Athletic Club in downtown Toronto.
Connect with My Guest
T: @DrBubbs
FB: @DrBubbs
IG: @DrBubbs
Monthly Quiz
Part of improving your health and performance as an entrepreneur requires that you take inventory of your current state of health. To this end, we have prepared a monthly quiz related to the health and performance of entrepreneurs and go-getters. This month, the focus is on stress and adrenal health….
See where you stack up and access the quiz right here http://meghanwalker.com/entrepologyquiz
Call to Action
We can’t move forward unless we start to take action. This week’s call to action; change what you snack on in the afternoon. Rather than a second coffee or something sweet, try adding a saturated fat like organic beef jerky or some guacamole.