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This conversation is a masterclass on the science of caffeine and how to use it to enhance athletic performance. My guest today is Dr. Lawrence Spriet, one of Canada’s leading exercise physiologists. He’s a professor and chair of the Department of Human Health and Nutritional Sciences at the University of Guelph, and his research has shaped much of what we know today about skeletal muscle metabolism, fuel utilization, and the ergogenic effects of caffeine and other performance-enhancing compounds. He’s chair of the Canadian Gatorade Sports Science Institute, where he’s been deeply involved in applied field research. And, in true scientist-athlete fashion, he’s a committed caffeine user and avid hockey player himself.

We Discuss:

• Sweat testing elite hockey players
• Carbohydrates are the best performance enhancer
• How caffeine alters the CNS
• Individual differences in caffeine metabolism
• Caffeine dependence and “caffeine breaks”
• Risks of high daily intakes
• Caffeine’s effect on fat metabolism
• The optimal dose of caffeine
• Differences between forms of caffeine
• If the extra ingredients in pre-workout and energy drinks are worth the money
• Safe sources of caffeine for drug tested athletes

Episode Show Notes

• Connect with Dr. Spriet on LinkedIn |
• Book: Caffeine for Sports Performance
• GSSI Article: Caffeine and Exercise Performance

Connect with me: @casswarbeck

Audio editing and processing by Wyatt Pavlik

Theme music by Ievgen Poltavskyi from Pixabay

*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

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This conversation is with returning guest Dr. Colin Zhu, an osteopathic physician double board-certified in Family Medicine and Lifestyle Medicine. Through his wellness platform The Chef Doc, Dr. Zhu combines his expertise as a physician, chef, and health coach to empower people to take charge of their well-being, one meal at a time. In this episode, we explore his newest project, The Empowered Kitchen — a plant-forward cookbook and movement built around the idea that small, consistent choices in the kitchen can create big results for our health, performance, and the planet.

We Discuss:

• Recognizing that life is dynamic (balance is not always possible)
• Approaching new fitness goals
• Empowering change through sharing healthy recipes
• The updated Eat Lancet report
• How plant-forward diets best support planet health
• Food waste contributes to emissions
• Microplastics and seafood
• Why cooking at home is so beneficial
• A quick way to assess diet quality
• Considerations for the athlete

Episode Show Notes:

• Pre-order The Empowered Kitchen, now!
• Connect with Dr. Zhu on Instagram | YouTube
• The Chef Doc website: thechefdoc.co

Connect with me: @casswarbeck

Audio editing and processing by Wyatt Pavlik

Theme music by Ievgen Poltavskyi from Pixabay

*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*

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This conversation is with Dr. Hussain Khimji, a family physician with focused practices in lifestyle and obesity medicine based at the Alberta Lifestyle Clinic in Airdrie, Alberta, Canada. Dr. Khimji is passionate about helping people live happier, more fulfilling lives by empowering them to take control of their health through evidence-based lifestyle change. Drawing from his wide-ranging experience in inpatient, emergency, and primary care, he shares why prevention and mental wellbeing are essential to the future of medicine.

We Discuss:

• Shifting from acute care to preventative lifestyle medicine
• The six pillars of lifestyle medicine
• Embracing progress as a recovering perfectionist
• Striving for a predominantly whole food, plant based diet
• Ketogenic and carnivore diets
• Motivational interviewing for practitioners
• Building awareness around current behaviours
• Obesity medicine principles
• Using GLP-1 medications as a tool for change
• Building muscle is one of the best to do for your health
• Optimizing self worth

Episode Show Notes

• Connect with Dr. Khimji: Instagram | TikTok | Facebook
• Dr. Khimji’s website: doctorkhimji.com
• Clinic Website: AB Bariatric and Lifestyle Clinic
• AB Clinic Referral Form for practitioners

Connect with me: @casswarbeck

Audio editing and processing by Wyatt Pavlik

Theme music by Ievgen Poltavskyi from Pixabay

*Please appreciate that any information discussed is not intended to be a substitute for professional medical advice, always seek the opinion of a physician or qualified healthcare provider.*