Articles & education
The Dr.K Show
Revealing The Most Common Fueling Mistakes In Endurance Sports
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! This episode is all about learning how to fuel properly as an endurance athlete by combiningwhat is needed for sports performance AND how that all interacts with what is going on inside your...
Is changing up training & mobility still the best way for athletes to overcome injuries & fatigue?
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! If you have searched for answers to unexplained pain, symptoms and fatigue that is keeping your performance in your sport stagnant or declining... it might be because you’re focusing on external...
Four Powerful Areas To Master Your Recovery In Order To Become a Fit and Healthy Elite Athlete
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! This episode is one that any type of athlete, no matter what level they are at, needs to hear. In this episode, I talk all about critical mistakes athletes can make around recovery even though it...
Sleep Better Than Ever The Night Before Race Day
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! If you have ever struggled with sleep or sacrificed sleep to fit more in your day, then you know what it feels like to be slow to wake up, need a mega dose of coffee to get going, or feel the...
From GI Distress to Gut Symptom Free (Here’s what I did) 
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! You might know someone, or be that someone, who has dealt with GI distress in the past. And if you have experienced gut symptoms on race day or in training - oh you know the ever so common...
A Micronutrient strategy that works for athletes and high performers
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! With the popularity of labs and micronutrient gaps sky-rocketing in the athletic world, you might be thinking that supplementation is the only way to fill in gaps AND is necessary for you to be...
3 Mistakes Athletes Make with Inflammation That Are Affecting your Sports performance
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! Ignoring signs of inflammation can lead to injuries, unexplained pain that prevents you from training and competing at your best, to illnesses and more. It could also be the cause behind...
How Pro Athletes Prioritize their health and performance
If you are focusing on all aspects of training and absolutely dominating in that area then you may have realized that your daily nutrition, lifestyle habits and internal health matters just as much as your training if you want to be performing well for the long term....
Functional Medicine for Athletes
Heyyy! Welcome to the Dr K Show and the Fit and Healthy Athlete Podcast! In this episode, if you are chasing peaking performance, then you may know that you absolutely have to also have peak lifestyle habits. Athletes need a solid recovery plan, nutrition protocol...
TIPS & RECIPES
Strawberry Zucchini Smoothie
Day 3 of the 30 Day Smoothie Challenge and it's another great one! It's a little less sweet because the banana is replaced with zucchini. If you like sweeter smoothies, add the banana back in or add just a touch of honey or agave. You could even add a greens...
Strawberry Banana Green Smoothie
Day 2 of the 30 Day Smoothie Challenge! Here is a strawberry banana inspired green smoothie packed with nutrients like Spirulina! Strawberry Banana Green Smoothie A classic with a nutrient dense twist 1 Cup Milk Alternative, Coconut Water or Filtered Water 1/2 Cup...
Quick and Easy Kale Chips
Kale chips never last long in our house. We love crunchy foods and we love nutrient dense foods. These are so quick and easy to whip up any time! Quick and Easy Kale Chips Super quick, easy and crispy Kale Chips. Try them multiple ways and season according to what...
How To Roast The Perfect Chicken
One of the best meals is a truly pasture raised chicken that is juicy and packed with flavor. One Pan, Simple Roast Chicken An easy, one pan, simple roast chicken with lemon, rosemary and garlic. 1 Whole Chicken 5-6 Gold Potatoes 3 Medium Carrots - peeled and cut into...
Living with Autoimmune Disease? What Your Doctor Isn’t Telling You.
Are you tired of chasing down one symptom after the next? Have you tried everything and maybe something worked temporarily, but never fixed the problem? Have you lost hope that injections, medications and pain management are just how you will have to live the rest of...
Need A Better Morning Routine? Start Your Day Off with This Energy Packed Breakfast.
This quick, easy to make, meal 'prep-able' breakfast power bowl is packed with nutrients and the perfect way to start your day. GC Power Breakfast Bowl Brown Rice Porridge Power Breakfast Bowl 1 Cup Brown Rice Farina 3 Cups Water + 1/4 tsp salt 4 Eggs 16 oz Organic...
Gym Call Green Smoothie
Try this green smoothie for a breakfast or post workout smoothie to start your day off with 3 servings of fruits and vegetables. Gym Call Green Smoothie 2 Cups Filtered Water 1 Cup Spinach, Kale or 1 scoop greens supplement 1 Frozen Banana 1 Cup Frozen Pineapple 1/2...
The Ultimate Guide For Athlete Health and Sports Performance. (5+ Tips for Applying Functional Medicine to your Training Program)
Have you heard of Functional Medicine? Maybe you’ve heard of it in the terms of healing “chronic disease”, or in the context of people being “sick”. Which is true, it is a very effective way to treat chronic disease. And although there are many athletes managing...
Korean Ground Beef Bowl
Try this Korean Ground Beef Bowl the next time you need to use ground beef and need a new flavor profile. They are so quick to make and your family will love it! Korean Ground Beef Bowl Korean flavors, a good way to use ground beef rice and even get a few veggies. 1...