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Can The Ketogenic Diet Enhance Endurance Performance? (Part 2)

Posted by Dr. Robert Portman on 1/26/2021 to Performance Tip Of The Week
Can The Ketogenic Diet Enhance Endurance Performance? (Part 2)
Last Performance Tip highlighted a multi-study analysis on the ketogenic diet and exercise performance. The overall conclusion was the ketogenic diet did not improve endurance performance. The problem with a multi-study is that the individual studies lacked protocol uniformity and subject selection. For that reason, these types of analysis are always opened to criticism. That's why a recent well designed study by a respected exercise scientist, should be of great interest to ketogenic diet aficionados...

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Can The Ketogenic Diet Enhance Endurance Performance? (Part 1)

Posted by Dr. Robert Portman on 1/14/2021 to Performance Tip Of The Week
Can The Ketogenic Diet Enhance Endurance Performance? (Part 1)
The ketogenic diet has become the latest, most media loved diet fad. Last year the phrase, “ketogenic diet” was the second most searched term on Google in the health category. Endurance athletes are particularly intrigued with this diet. The promise of losing weight, increasing lean body mass and improving endurance performance seems almost too good to be true...

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Can Chocolate Reduce Post Exercise Inflammation?

Posted by Dr. Robert Portman on 1/8/2021 to Performance Tip Of The Week
Can Chocolate Reduce Post Exercise Inflammation?
For serious exercisers who are chocolate lovers, this proposition is almost too good to be true. There is strong evidence that chocolate, because it contains a high concentration of flavonoids, has anti-inflammatory activity. Besides chocolate, flavonoids are found in berries, vegetables, tea and coffee. Two recent studies examined whether chocolate flavonoids could reduce post exercise inflammation...

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The Endorphin Myth

Posted by Dr. Robert Portman on 11/25/2020 to Performance Tip Of The Week
The Endorphin Myth
The "Runner's High" was first described in the 1970's. Runners, after covering lengthy distances, described their mood as euphoric. This description initiated a great deal of research to determine if the "runner's high" had a basis in physiology.  In the 80's a number of studies were published linking the "runner's high" to the release of endorphins, natural opioids produced by the body. Research suggested that endorphins released during extended endurance exercise acted similar to morphine producing feelings of euphoria. In other words, endorphin release created the "runner's high". Case closed.

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What Color Are Your Fat Cells, White, Brown Or Beige?

Posted by Dr. Robert Portman on 11/25/2020 to Performance Tip Of The Week
What Color Are Your Fat Cells, White, Brown Or Beige?
No, this is not a decorating tip. Over the last decade researchers have developed a new understanding of our fat cells. Traditionally, fat cells were viewed as energy storage containers. Food that was not needed for metabolism or energy was converted into fat and then stored in white fat cells, principally located beneath the skin or in the abdominal cavity.


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Transforming Your Fat Cells Into Fat Burning Engines

Posted by Dr. Robert Portman on 11/25/2020 to Performance Tip Of The Week
Transforming Your Fat Cells Into Fat Burning Engines
Scientists have identified a number of ways to convert white or "bad fat" into beige or "good fat". One of the most effective ways is to simply lower the temperature of your environment. At lower temperatures, your body needs to generate more heat so there is an increase in browning.

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