Are you eating the right way for your goals? Performance nutritionist Dr. Marc Bubbs has spent 20 years working with Olympic athletes, elite sports teams, and executives to optimize their health through diet and lifestyle. In this week’s episode of The AGEIST Podcast, he explains how nutrition isn’t one-size-fits-all, why carbs aren’t the enemy, and how small changes in your daily habits can have massive long-term impacts. Whether you’re a competitive athlete or just want to feel better, Dr. Marc breaks down the science behind what actually works—without the fads and misinformation that flood social media.
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Key Moments
“We want you to enjoy life and food—if we do well Monday to Friday, you can live a little on the weekends.”
“If you wake up exhausted, lean on caffeine, and make bad food choices all day, the problem isn’t willpower—it’s how you set up your mornings and nights.”
“Most people think performance nutrition is just for Olympians, but the same principles apply whether you’re training for gold or just trying to keep up with your kids.”
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Why Performance Nutrition Matters for Everyone
Dr. Marc Bubbs isn’t just a sports nutritionist—he’s a scientist helping everyday people apply the same principles that elite athletes use to optimize their health. In his two decades working with NBA teams, Olympic athletes, and corporate executives, Dr. Marc has seen firsthand how small changes in nutrition can lead to big improvements in energy, performance, and longevity.
The Big Nutrition Mistake People Make
One of the biggest myths Dr. Marc debunks is that there’s a single “best diet” for everyone. Instead, he emphasizes that the right nutrition depends on your activity levels, goals, and personal physiology. He points out that while elite endurance athletes might need to consume 1,500 grams of carbohydrates a day, the average person might only need a fraction of that. “We need to get more granular and detailed,” he says, “because the same rules don’t apply to everyone.”
The Truth About Protein, Carbs, & Fats
Dr. Marc outlines three key principles for nutrition:
- Protein should be consistent. Most people don’t get enough protein, especially at breakfast. He recommends aiming for 1.2 to 1.6 grams per kilogram of body weight per day.
- Carbohydrates should match activity levels. If you’re doing an intense workout, you need more fuel. If it’s a rest day, carbs should be lower.
- Fats aren’t the enemy. While processed fats from fast food are problematic, whole-food sources like olive oil, nuts, and even unprocessed red meat have important health benefits.
How to Make Nutrition Easier
Dr. Marc is a firm believer that health shouldn’t feel like a second job. He emphasizes the importance of routines, stating that if you can get your mornings and evenings right, the rest of the day will fall into place. Instead of obsessing over every meal, he suggests focusing on a few core habits—getting enough protein, eating fiber-rich foods, and avoiding late-night snacking.
Why It’s Not Just About Weight Loss
For Dr. Marc, nutrition is about much more than body composition. It’s about energy, cognitive function, and long-term health. He stresses that while extreme diets might offer short-term results, they often fail in the long run. Instead, sustainable, science-backed strategies help people perform at their best—whether that means excelling in a sport or simply feeling better every day.
Takeaway: Eat to Support Your Life
Dr. Marc Bubbs’ approach to nutrition is refreshingly simple: eat to support your life. Whether you’re training for a marathon or just trying to improve your health, the same principles apply. By making a few key changes, you can fuel your body the right way—without the stress of diet culture and misinformation.
Tune in to hear more of Dr. Marc Bubb’s insights on The AGEIST Podcast or read the full episode transcript.
The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.
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