Why Runners Get Stomach Problems (And How to Fix It): Dr Marc Bubbs
Run Long Run Healthy
Why running triggers GI distress
Dr. Bubbs explains exercise effects on the gut, differences by sport, and how fueling intensity and carbs cause symptoms.
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) ➡️
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📚 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
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