DrBubbs.com

DrBubbs.com Building fitter, healthier, and more resilient clients through nutrition, exercise and lifestyle cha

03/09/2026

GLP-1 Meds & Low Protein Intake 💊🤷‍♂️

GLP-1 meds can be powerful tools for reducing hunger and food noise.

But… if you reduce fueling to only 1-2 meals per day, it can make it DIFFICULT to hit your daily protein.
christle shares her tips when helping patients in clinical practice. 👊

&GLP1

03/06/2026

Recovery - Fads vs Facts 🤷‍♂️

Great to connect w one the best S/C coaches .ramsey.nijem to chat recovery.

What’s important?

What’s over-rated?

It’s all about “signal” versus “noise” and Ramsey shares what the science says has the biggest effect.

When Ramsey talks…

Get your pen and paper out…

And take notes!

👊

PS. Tremendous to have Ramsey on our Science & Performance Council ! 🙌

03/06/2026

PROTOCOLS Vs. “PEOPLE FIRST”

Progress isn’t linear.

Overcoming obstacles is THE way…

You just need the right roadmap (and support system/coach to help find the path).

…

We now live in an online world where too many coaches spit out “protocols” to clients…

Arbitrary “targets” for macros, weights, etc.

Without taking the time to understand the person in front of them and their unique challenges.
christle shares her frustrations w this…

And how she navigates the challenge. 👊

03/05/2026

GLP-1 Meds Do NOT Fix Everything🚫

GLP-1 meds can be powerful tools for reducing hunger, improving insulin and blood glucose response, and supporting weight loss.

But… they don’t fix everything; you still need to put in the work.
christle shares how resistance training - and keeping fueling up (yes up!) are two key areas.

Check out this clip for more! 🙌

>> Link to Full Podcast in bio 🎙️🎧

03/04/2026

GLP-1 & QUIETING CONSTANT HUNGER 💊

Are your brain and stomach at war?! 🤷‍♂️

Constant hunger is a massive hurdle to successful weight loss.😖

The “food noise” is incredibly loud in our food environment, but also for certain individuals.

GLP-1 meds work by mimicking the GLP-1 hormone to slow gastric emptying and reduce appetite.
christle shares in this clip how people can feel when your satiety cues are scrambled.

>> Listen to full podcast-Season 10, E1 -link in bio🎧

02/27/2026

Day In The Life - NYC 🗽

Over the last 20 years, I’ve consulted with teams over full seasons, national teams and individual pro athletes.

These days, more work 1-1 wit athletes helping them (and their team) build bette systems and practices.

This month in NYC…
✅ connecting for actual FaceTime 🤝
✅ debrief on player status 📋
✅ testing and biomarkers 🩸⚖️💦
✅ connecting w performance chef 👨🏾‍🍳
✅ building out weekly-monthly menu 🍽️
✅ having a few laughs! 🤣

Having a great network of people to lean on, supporting wherever necessary, and keeping the athlete at center of support system all key. 🔑

Until next time…

Coach Bubbs 👊

(FYI - Other days are a lot more low key/boring than this!)

02/26/2026

Performance Is Personal 👊

What is important to you?

In your life, at work and at home?

This helps to shape your purpose, your “why”…

Which acts as your North Star when you hit bumps in the road (there will always be bumps!).

….

Running coach breaks down how performance is personal….

Goals seasonal…

It always building toward the greater purpose. 👊

…

What’s YOUR “why”?

Why do you train?

Why do you push yourself?

Please share w us in comments 👇👇

02/25/2026

10K Training Plan 🏃🏽‍➡️💨

With Boston Marathon about 8 weeks out, great inspiration to refocus on conditioning.

When life gets busy it’s easy to wing it…

But following a structured plan is key to progressive overload and adaptation (aka - better fitness!).

You’re going to want to include:
- Speed Runs
- Long Runs
- Recovery runs

….

Knowing your 1-mile fastest pace, your 5km and/or 10km pace is a great way to map out pace for your training runs. 🎯

Speed runs could include:
- intervals 📊
- Fartlek ⚙️
- hills ⛰️
- etc.

At 8-weeks out I did a speed day today.

✅ W/Up - 8-10 minute jog
✅ Intervals - 60s at 5km pace
✅ Rest - 60s
✅ Sets - x8

(Legs can already feel it after long layoff!)

…

Let’s put in the work! 👊

RAMDAN & ATHLETES 🌙🍽️In 2026, Ramadan runs from February 17 to March 19.Muslim athletes will fast from sunrise to sunset...
02/23/2026

RAMDAN & ATHLETES 🌙🍽️

In 2026, Ramadan runs from February 17 to March 19.

Muslim athletes will fast from sunrise to sunset each day throughout the 30 days of Ramadan.

(When Ramadan falls earlier in the calendar, the days are shorter, making things a little easier for the athlete compared longer days of spring)

For example, athletes in the EPL will continue to train and compete throughout Ramadan.

What should athletes and practitioners be thinking about? 🤔

Where can things go wrong and impair performance? 🤷‍♂️

Check out the next 5 slides for quick summary.

(For deep-dive, Season 7, Episode #5 of the Performance Nutrition Podcast)

…

TO SUM UP

The research shows that high-level athletes can maintain performance during Ramadan if training, food and fluid intake, and sleep are well managed.

👊

02/19/2026

2 KEY SUPPLEMENTS FOR ATHLETES 🏈🏋🏽‍♀️🏀🚴🏽‍♀️

A solid diet is the foundation of an athlete’s performance nutrition plan.

But, athletes are pushing their bodies to the limit…

And so often require more than the general population.

Also, it’s not always easy with hectic training and travel schedules to meet their micronutrition needs. 💦✈️

…

(1) VITAMIN D
Plays a key role in fighting off colds and flu (so you can keep training)… 🛡️

As well as reducing excess inflammation and exercise induced muscle damage (EIMD).🔥

Levels fall naturally in the winter months, making supplementation essential for most athletes.

(2) OMEGA-3
Extra-long omega 3s DHA and EPA also play a key role in reducing EIMD 🔥

Supporting brain health 🧠

As well as building muscle 💪

And keeping ❤️ and vessels healthy.

(You can get all the omega-3 you need from food, but most athletes - and people - struggle to achieve it).

…

Test and don’t guess. 🩸

Get yourself tested to see where you’re at, then adjust dosing based on your individual levels.

Happy training 👊

PS. Sign up for Rewards - FOR FREE - for FULL VIDEO - and access to other expert content.

02/15/2026

Austin Marathon - Post Race Recovery ⛽️💪

After a long, tough marathon how do you start recovery?

Use the 4R Framework:

✅ Rehydrate 💦
✅ Refuel ⛽️
✅ Repair 🥩
✅ Rest 😴

Elite runner Brady Holmer shares his Austin specific recommendations for post-race today!

Good luck to all the runners!

02/14/2026

Feeling “Flat” on Marathon Race Day? 😬

What happens if you wake up on marathon race day and don’t feel your best?

Time to panic?! 😱

Elite runner says don’t worry about it.

It’s a common occurrence even for elite athletes and it doesn’t predict a poor or worse performance. 👌

Trust your process…

And once you get going, you’ll likely start feeling better and the good vibes will come! 👊

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