Human Performance Outliers Podcast with Zach Bitter Episode 460: Optimizing Energy and Micronutrition | Dr. Marc Bubbs
Oct 15, 2025
Dr. Marc Bubbs, a performance nutritionist and co-founder of ProBio Nutrition, dives into the essentials of optimizing energy through nutrition. He emphasizes the crucial role of micronutrients like magnesium, B12, and CoQ10 in enhancing athletic performance and recovery. The conversation explores how lifestyle factors affect magnesium levels, the significance of food sources, and the importance of proper supplementation. Bubbs also highlights effective strategies for athletes to manage their nutrition and simplify their approach to health.
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Magnesium Is Central To ATP Production
- Magnesium is essential across all energy systems because it is required to make and recycle ATP.
- Athletes likely need ~10–20% more magnesium than the general population due to higher demand.
Limit Magnesium-Draining Behaviors
- Reduce behaviors that increase magnesium demand such as stress, heavy training, coffee, alcohol, and marijuana.
- Address medication impacts like proton pump inhibitors or diuretics and use diet plus supplementation when needed.
Use Foods To Boost Magnesium Intake
- Include magnesium-rich foods: edamame, black beans, fish, leafy greens, pumpkin seeds, and almonds.
- Avoid excessive refined grain intake because high phytate loads reduce magnesium absorption.