Dr. Marc Bubbs: “Peak 40” To Age Gracefully, Priority Management Instead Of Time Management, Making Fewer Decisions For Better Results, And Maybe Eating Breakfast For Insulin Sensitivity

Today’s show is fast-moving and informative as I talk to Dr. Marc Bubbs, a Canadian expert in all things related to peak performance.    A doctor in naturopathic medicine, as well as a long-time trainer and coach, Dr. Marc is also deeply interested in scientific research, and this knowledge is woven into each fascinating insight he shares during this show. His new book, Peak 40, is all about simplifying nutrition in mid-life with a holistic lens on recovery, exercise, and mindset, and shows us how we can skillfully negotiate the challenges of mid-life.  Dr. Marc explains why it’s more optimal for certain people to eat breakfast, the importance of reducing “decision fatigue” and setting up winning systems in your life, and shares a crazy statistic that 40% of our food is eaten after 6pm. He also talks about how the impetus for writing his book was his realization of how easily things can “start to unravel in the hurricane of mid-life,” which prompted him to ask himself: “How can we adopt some strategies to help us keep things on track, and not have to calculate our macros and weigh our food every day?”  He also uses some great analogies throughout the show, at one point comparing protein to a brick wall to illustrate how the more active you are, the more bricks you’re pulling out of the wall. This means you’ve got to put the bricks back in (which happens by eating more protein). You’ll also learn what food is “Nature’s multivitamin” (and why) and the effectiveness of focusing on “priority management” instead of time management as Dr. Marc reveals that the time of day actually has a real effect on your decision making! You’ll also learn all about Dr. Marc’s book, and how there is a new revolution happening in sports as more and more athletes are basing their success on this game-changing combination: health, nutrition, training, recovery, and mindset. Unfortunately, the evidence-based techniques that the expert PhDs, academic institutions, and professional performance staff follow can be in stark contrast to what many athletes actually practice. When combined with the noise of social media, old-school traditions, and bro-science, it can be difficult to separate fact from fiction. Peak is a groundbreaking book exploring the fundamentals of high performance (not the fads), the importance of consistency (not extreme effort), and the value of patience (not rapid transformation). Dr. Marc makes deep science easy to understand, and with information from leading experts who are influencing the top performers in sports on how to achieve world-class success, he lays out the record-breaking feats of athleticism and strategies that are rooted in this personalized approach. Dr. Marc expertly brings together the worlds of health, nutrition, and exercise and synthesizes the salient science into actionable guidance. Regardless if you’re trying to improve your physique, propel your endurance, or improve your team’s record, looking at performance through this lens is absolutely critical for lasting success. TIMESTAMPS: This Canadian doctor has done much research on nutrition and talks about the high risk of going off track in midlife. Marc focuses on helping us learn to age gracefully. [01:54] Marc talks about the importance of eating breakfast especially for people who are struggling with some metabolic challenges. [03:22] Late eating is another area of research where you are compounding issues with weight loss goals. [09:42] The ideal minimum is 1.2 grams per kilogram of body weight in protein. [12:36] Anytime we talk about dietary changes, we need to include movement. [15:07] Decision fatigue is an interesting phenomenon which carries over into all areas of life. [19:26] The later in the day you eat, you tend to eat more processed food with higher calories. [21:47] Willpower is a finite resource. Compliance is a huge part of success. [24:03] With insufficient sleep, the odds of your getting sick multiply. [26:25] Interesting study showed that if you wait a little longer to have your morning coffee, it is better for the nervous system. [29:27] What are some suggestions for getting into good habits rather than having to make decisions every step of the way to your goals? [31:00] Some very elite athletes are getting injured unnecessarily. Nutrition and sleep still play a big role. [33:46] It might be more common than you think that some people trying to lose weight are not eating enough. The body may down-regulate. [40:06] Even if you veer off track on your worst day, you have to realize it’s not that bad. [43:35] Get inspiration out in nature in order to reset mentally. [47:57] What is some of the cool stuff on the cutting edge that cool people think they need to have? Cold exposure and hot tubs are very helpful. [51:35] LINKS:Brad’s Shopping PagePeak 40Mark’s Daily Apple.comDr. BubbsPeak: The New Science of Athletic Performance That is Revolutionizing Sports Join Brad for more fun on: Instagram: @bradkearns1 Facebook: @bradkearnsjumphigh Twitter: @bradleykearns YouTube: @BradKearns We appreciate all feedback, and questions for Q&A shows, emailed to getoveryourselfpodcast@gmail.com. If you have a moment, please share an episode you like with a quick text message, or leave a review on your podcast app. Thank you! 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