Run Long Run Healthy

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered.Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners.  Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️https://bit.ly/ProBioRLRH📚 Dr. Bubbs' books: Peak and Peak 40 🌐 drbubbs.com | probionutrition.com 📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs0:00 Introduction & Dr. Mark Bubbs' Background 1:07 Crossover Between Elite Athletes & General Population 2:04 Gut Health as a Buzzword — What Does It Actually Mean? 2:47 The 4 Pillars of Good Gut Health (King's College Framework) 5:47 Three Gut Health Scenarios: Poor → Good → Great 6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor 9:14 The Difficulty of Identifying Problem Foods 9:54 Exercise-Related vs. Everyday GI Symptoms 11:42 Why You Should Start With Breakfast 12:07 The 3-4 Hour Detective Method 13:59 Can GI Symptoms Actually Be Resolved? 15:02 Eating Out vs. Cooking at Home16:09 Are Food Sensitivity Tests Worth Your Money? 18:37 Scenario 2: When Running Triggers GI Distress 19:48 How Getting Fitter Improves Gut Diversity 20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running 22:50 Finding Your Carb Intake Inflection Point 24:17 Gut Training: Titrating Up From 60g/hr 25:36 Is Pushing Above 80g/hr Worth the Risk? 26:00 Fueling Advice for Slower Marathon Runners 26:56 — AD BREAK — 28:08 Best Ways to Train Your Gut 29:06 Race Day Anxiety & the Gut-Brain Connection 31:20 Building Gut Health Over Months of Training 31:41 The 30 Food Diversity Challenge 33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve) 35:12 Probiotics for Colds, Travel & Performance 36:30 Race Week & Race Morning: What to Do and Avoid 38:47 Pro Tip: Caffeinated Gum Before the Start Line 39:06 The Golden Rule — Don't Try Anything New on Race Day 39:30 Carb Mouth Rinsing: The Placebo That Works 40:00 Scenario 3: Optimizing Gut Health for Performance 41:08 Prebiotics Explained — Seeds for Your Gut Garden 43:47 Best Whole Foods for Gut Health (By Category) 46:28 The Truth About Processed Food & Your Gut 47:47 Knowledge vs. Execution: The Real Friction Point 49:00 ProBio ProBlend: Why Dr. Bubbs Created It 53:00 Where to Find Dr. Bubbs, His Books & ProBio

Show Notes

Brady Holmer sits down with Dr. Marc Bubbs — performance nutritionist, author, and creator of ProBio Nutrition — to break down everything runners need to know about gut health. From identifying food triggers to fueling on race day without GI disaster, Dr. Bubbs shares 20+ years of experience working with Olympians, pro athletes, and everyday runners. Whether you're dealing with chronic bloating or trying to push your carb intake past 60g/hour, this episode has you covered.


Brought to you by ProBio Nutrition - your all-in-one daily supplement for runners.  Get 40% off with code RLRH (or 50% off + free shipping with a subscription) ➡️

https://bit.ly/ProBioRLRH


📚 Dr. Bubbs' books: Peak and Peak 40 

🌐 drbubbs.com | probionutrition.com 

📱 Follow Dr. Bubbs on Instagram & YouTube: @drbubbs



0:00 Introduction & Dr. Mark Bubbs' Background 

1:07 Crossover Between Elite Athletes & General Population 

2:04 Gut Health as a Buzzword — What Does It Actually Mean? 

2:47 The 4 Pillars of Good Gut Health (King's College Framework) 

5:47 Three Gut Health Scenarios: Poor → Good → Great 

6:19 Scenario 1: Red & Yellow Flags — When to See a Doctor 

9:14 The Difficulty of Identifying Problem Foods 

9:54 Exercise-Related vs. Everyday GI Symptoms 

11:42 Why You Should Start With Breakfast 

12:07 The 3-4 Hour Detective Method 

13:59 Can GI Symptoms Actually Be Resolved? 

15:02 Eating Out vs. Cooking at Home

16:09 Are Food Sensitivity Tests Worth Your Money? 

18:37 Scenario 2: When Running Triggers GI Distress 

19:48 How Getting Fitter Improves Gut Diversity 

20:57 GI Symptom Rates: Ultras, Ironman, Team Sports & Running 

22:50 Finding Your Carb Intake Inflection Point 

24:17 Gut Training: Titrating Up From 60g/hr 

25:36 Is Pushing Above 80g/hr Worth the Risk? 

26:00 Fueling Advice for Slower Marathon Runners 

26:56 — AD BREAK — 

28:08 Best Ways to Train Your Gut 

29:06 Race Day Anxiety & the Gut-Brain Connection 

31:20 Building Gut Health Over Months of Training 

31:41 The 30 Food Diversity Challenge 

33:08 Does Getting Fitter Reduce GI Symptoms? (The Bell Curve) 

35:12 Probiotics for Colds, Travel & Performance 

36:30 Race Week & Race Morning: What to Do and Avoid 

38:47 Pro Tip: Caffeinated Gum Before the Start Line 

39:06 The Golden Rule — Don't Try Anything New on Race Day 

39:30 Carb Mouth Rinsing: The Placebo That Works 

40:00 Scenario 3: Optimizing Gut Health for Performance 

41:08 Prebiotics Explained — Seeds for Your Gut Garden 

43:47 Best Whole Foods for Gut Health (By Category) 

46:28 The Truth About Processed Food & Your Gut 

47:47 Knowledge vs. Execution: The Real Friction Point 

49:00 ProBio ProBlend: Why Dr. Bubbs Created It 

53:00 Where to Find Dr. Bubbs, His Books & ProBio


What is Run Long Run Healthy?

Running science, explained. Each episode, hosts Brady Holmer and Thomas Watson break down one major sports science topic or study related to running, in a way that regular runners can apply it to their daily training and routines. We cover topics like nutrition, training protocols and methodologies, fuelling, supplementation, recovery, and overall well-being.