Articles & education
The Dr.K Show
How To Overcome Overtraining and Inflammation Through Gut and Mitochondria Health
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Have you ever felt like giving up even though you absolutely love the sport and what you do? Have you experienced fatigue, frustration, and feeling defeated because you just can’t figure out how...
Why is strength training so important for runners?
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Strength is resiliency, stability and power. It's all the things that you need to get through your stride. And if we think about the biochemical forces in our body, with running, they are huge....
How to improve your golf swing and game without “hitting more balls”
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! It’s really common for any athlete to want to work on technique and do MORE to improve. Forexample, hit more golf balls, play more games of golf, work on technique, change equipment, get fancy...
Training Without A Specific Strength Program Is The Worst Way To Prevent ACL Tears In Female Athletes
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Did you know there are a few non-contact injuries that are more prevalent in female athletes? Some of these include ACL tears in the knee and concussions. There are a few reasons whythis happens,...
How To Stand Out As An Endurance Coach
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Have you ever felt like the “endurance coaching world” is extremely crowded? How do youstand out compared to all the others? Today I have Coach Michelle Lake from Fiv3 Racing on this episode...
Achieving Peak Athletic Performance Is An Inflammatory Endeavor
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! A very common misconception around sports is that athletes are at their peak health of their lifewhen they’re also achieving peak performance. We know from many studies and tests thatwhen...
I just can’t figure out this fatigue during workouts
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Have you ever struggled with sports nutrition during training or events? Or have you beenstruggling with fatigue daily or have noticed that your energy just isn’t the same during workoutsas it...
Overcoming common barriers to fitness with Dr Janeeka Benoit
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Have you ever wanted to achieve a goal but felt challenged to either get started or stayconsistent to reach that goal? Today on the Fit and Healthy Athlete Podcast, Dr Janeeka Benoit, also known...
Using Protein To Go From Fit & Fatigued to a Fit & Healthy Athlete
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! How do you become an Athlete that performs at your peak capabilities AND also has thriving health? The answer may be simpler than you think!In this episode, I have Nicci Robertson from Reinvent...
TIPS & RECIPES
Episode 3- Instant Pot Chili
Welcome to another episode of cooking with Dr K! I'm so excited to share with you today's recipe! I've talked to so many patients, family members and friends who are looking for more instant pot recipes and also a chili! It doesn't get that cold in Oregon, but when...
BARC Bowl
Next time you're looking for something really simple to make for dinner and leftovers for lunch the next day, check out this BARC Bowl! It's made with Roasted Broccoli, Avocado, Brown Rice and Cajun seasoned Chicken! It's balanced with protein, fat and carbohydrates...
5 Tips to Optimize your Off Season Nutrition
Off seasons for many athletes are over the winter and through the holiday season when comfort foods and favorite holiday foods are everywhere. But even if your off season is over the summer, athletes tend to be a bit more relaxed with their training and off season...
Pomegranate Berry Smoothie
Packed with antioxidants this pomegranate berry smoothie is a great way to fight free radicals, oxidative stress and get healthy fruits and vegetables into your body first thing in the morning - or any time of the day. Pomegranate Berry Smoothie Refreshing with the...
Berry Oat Smoothie
Oatmeal in a smoothie? Yep! Oats work great as a "thickener" kind of like yogurt or ice cream, except healthier. We use gluten free oats for this smoothie, and if we can't make eggs in the morning, we'll put some protein powder in and it keeps us full for quite a...
Turmeric Green Smoothie
Finding creative ways to include Anti-Inflammatory superfoods into meals through out the day is the only way I can make sure we actually get those foods into our food routine. You can't taste the bitter turmeric because the other flavors shine through! And you'll walk...
Postworkout Smoothie
What you eat around your workouts matters. Replenishing your body with key nutrients and fiber helps your gut and your cells stay happy and healthy. This Postworkout Smoothie is balanced with macro and micronutrients to help you get the most from your workout....
Matcha Mango Green Smoothie
This Matcha Mango Smoothie is a new favorite with both mango and matcha green tea it's light, refreshing, slightly sweet and it supports your body's natural detoxification systems. Plus you can hide greens in it and you'll never know they're there. Matcha Mango Green...
Coconut Blue-Raspberry Smoothie
Day 4 of the Smoothie challenge is a high healthy fat and antioxidant rich smoothie to help keep you full, feed your brain and help your body fight free radicals. Coconut Blue-Raspberry Smoothie Antioxidant packed, high healthy fat smoothie 3 Cups Frozen Blueberries 2...