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eNRG performance

Performance Center providing sports nutrition, physiological testing, and endurance coaching services.

Providing performance nutrition coaching, physiological and biomarker testing, and endurance coaching services to fitness enthusiasts and athletes all around the world.

01/14/2026

PGC-1α: The Master Metabolic Switch for Fat Loss, Energy and Brain Clarity

If you are looking to optimize your metabolism, lose weight and improve your cognitive functioning, keep reading!

You may or may not have heard of this molecule, PGC-1⍺, yet.

PGC-1⍺ can dramatically influence how efficiently your body burns fat, produces energy and resists fatigue. Understanding how it works, and how to naturally increase it, if you want to improve metabolic health, longevity and athletic performance.

Let’s roll up our sleeves and get into the details about what and why PGC-1⍺ is so important.

PGC-1⍺ (peroxisome proliferator-activated receptor gamma co-activator 1-alpha) is often called the “master regulator of mitochondrial biogenesis.”

In simple terms, it’s a protein that helps your cells create new and more efficient mitochondria (the tiny power plants that produce energy inside every cell).

Mitochondria are where fat and carbohydrates are converted into energy. The more mitochondria you have, and the better they work, the more efficiently your body can burn fat for fuel, reduce fatigue and support brain function.

PGC-1⍺ acts like a conductor, coordinating the expression of hundreds of genes involved in energy metabolism, antioxidant defense and cellular resilience.

In reference to losing weight and burning more fat, PGC-1⍺ operates in a few different ways:

Read more here: https://www.enrgperformance.com/blog/pgc-1-the-master-metabolic-switch-for-fat-loss-energy-and-brain-clarity

01/07/2026

HOMA-IR: What It Is and Why It Matters for Health and Longevity -

I speak of metabolic health quite a bit since my entire nutrition philosophy is centered on Metabolic Efficiency Training, which is a series of nutrition and exercise strategies that optimize blood sugar and insulin.

At the center of metabolic health is insulin sensitivity (your body’s ability to use insulin efficiently to control blood sugar). I would argue that insulin sensitivity is one of the most important aspects of health and the prevention of diseases.

One of the simplest and most widely used ways to measure insulin sensitivity is the HOMA-IR (Homeostatic Model Assessment of Insulin Resistance). This number provides a window into how well your body regulates glucose and how hard your pancreas must work to keep blood sugar in a healthy range.

Because insulin resistance develops silently, often decades before symptoms or diagnoses, understanding your HOMA-IR score can be life-changing for health, fitness and longevity.

Now, let’s get into the details...

Read more here: https://www.enrgperformance.com/blog/homa-ir-what-it-is-and-why-it-matters-for-health-and-longevity

12/30/2025

Mitochondria: The Powerhouse of Your Cells and Your Performance

As an athlete, you're constantly pushing the boundaries of human potential. You demand the most from your body, striving for every ounce of endurance, hitting top speeds, and pushing for the quickest recovery. You fine-tune your training, meticulously manage your nutrition, and prioritize your rest. But have you considered the microscopic powerhouses driving every single one of your cellular functions? We're talking about mitochondria - the unsung heroes of energy production, and the key to unlocking your next level of performance.

What do mitochondria do?

Imagine billions of tiny engines humming away in every cell of your body, converting the food you eat and the oxygen you breathe into usable energy (adenosine triphosphate or ATP). That, in a nutshell, is the job of your mitochondria. For an athlete, where energy demand is high, the efficiency and health of these cellular power plants are paramount to your overall performance.

When mitochondrial function is optimized, your body can produce ATP more efficiently, leading to the following:

Read more here: https://www.enrgperformance.com/blog/mitochondria-the-powerhouse-of-your-cells-and-your-performance

12/23/2025

Happy Holidays ⛄🎄🔔

12/09/2025

What is Protein Pacing?

You know I talk A LOT about protein and how important it is for metabolic health, longevity and athletic performance but have you heard of protein pacing yet?

It's a simple, science-backed strategy that can help you improve your body composition, metabolic health and sport performance. True to its name, protein pacing is all about optimizing the timing and amount of protein you eat throughout the day.

Let’s dive in a bit deeper so you have a better understanding of how to implement this strategy.

Protein pacing means consuming regular, evenly spaced servings of high-quality protein—typically every 3–4 hours throughout the day. Instead of varying your protein intake at each meal, protein pacing encourages consuming evenly spaced servings of protein, typically every 3-4 hours, throughout the day.

This can help to stimulate muscle protein synthesis, manage appetite and hunger, support stable energy levels, and enhance training adaptations while keeping your body in a more consistent state of repair, recovery and metabolic activation.

Let’s dive into the benefits a bit more now...

Read more here: https://www.enrgperformance.com/blog/what-is-protein-pacing

12/02/2025

Nutritional Biohacks for Optimized Athlete Sleep and Recovery

Think of sleep as your ultimate recovery tool, and nutrition as the fuel that optimizes its power. Just as you carefully consider your pre-workout fuel and post-workout protein, what you consume (or don't consume) before bed can significantly impact your ability to sleep smarter and, in turn, recover faster.

Sleep Quality and Athletic Recovery
During deep sleep stages, your body orchestrates a symphony of recovery processes:

Read more here: https://www.enrgperformance.com/blog/nutritional-biohacks-for-optimized-athlete-sleep-and-recovery

11/25/2025

Fueling for the Marathon: Your Key to Peak Performance

Training for a marathon isn’t just about logging miles. It also depends on fueling your body in a way that supports your performance. A thoughtful nutrition plan can make the difference between hitting the wall and finishing strong.

Fueling During Training

Your nutrition starts long before race day. It’s important to eat enough during training to match your workload and support recovery. It’s a good idea to practice your race-day fueling during training runs. Using carbohydrate drinks and gels at your goal pace helps your stomach adapt to what you plan to use on race day. Practicing this several times builds confidence and consistency for the race...

Read more here: https://www.enrgperformance.com/blog/fueling-for-the-marathon-your-key-to-peak-performance

11/21/2025

Chocolate Pumpkin Smoothie Recipe

This Chocolate Pumpkin Smoothie blends rich cocoa with creamy pumpkin for a nourishing, fall-inspired treat that comes together in minutes. Naturally sweet banana adds smoothness and energy-boosting carbohydrates, while pumpkin puree contributes fiber and antioxidants that support digestion and overall wellness. Chocolate whey protein powder delivers a satisfying boost of high-quality protein, and a dash of cinnamon adds warmth along with anti-inflammatory benefits. Including heart-healthy olive oil and a touch of cocoa powder makes this smoothie both indulgent and nutrient-packed—perfect for a quick breakfast or post-workout refuel.

Ingredients:

3/4 C unsweetened vanilla almond milk, or other milk of choice
1/2 banana, peeled
1/2 C pumpkin puree
28 g chocolate whey protein isolate
1 tbsp unsweetened cocoa powder
1/2 tsp cinnamon
1 tbsp olive oil
sprinkle of cocoa nibs

Instructions:

Add all ingredients in a high speed blender and blend until smooth.
Enjoy

11/18/2025

mTOR vs AMPK: The Cellular Switches That Control Growth and Energy

If you have been following any of the recent longevity discussions on social media lately, you likely have heard of mTOR and AMPK. Both are extremely important for different reasons.

Every cell in the body has a sophisticated network that decides whether to build up or break down, grow or conserve, perform or recover.

Two of the most powerful regulators of this network are mTOR (mechanistic Target of Rapamycin) and AMPK (AMP-Activated Protein Kinase).

They operate like biological opposites. When one is active, the other is often suppressed.

I know it may sound a bit complex but stay with me because understanding this relationship between these two is key for optimizing your training, recovery, longevity and overall metabolic health.

Let’s start with mTOR, otherwise known as the “anabolic master switch”...

Read more here: https://www.enrgperformance.com/blog/mtor-vs-ampk-the-cellular-switches-that-control-growth-and-energy

11/14/2025

Asian Lettuce Wraps Recipe

These Asian Lettuce Wraps are a simple yet flavorful meal that comes together in no time, making them perfect for busy weeknights. Made with lean ground beef, crisp bell peppers, shredded carrots, and a savory blend of garlic, ginger, and sauce, each bite is bursting with fresh, vibrant flavor. High in protein and packed with wholesome ingredients, these wraps are a light and satisfying way to enjoy a nutritious, homemade meal without any fuss.

Ingredients:

1 pound ground beef (or ground chicken)
1 bell pepper, chopped
2 carrots, peeled and chopped
2 garlic cloves, minced
2 tsp ground ginger root
1/4 cup coconut sugar or maple syrup
1/4 cup soy sauce or tamari
2 tsp rice vinegar
1 tbsp toasted sesame oil
1 tbsp garlic chili sauce
2 tsp cornstarch
salt and pepper to taste
3-4 green onions, chopped
1/4 cashews
butter lettuce or romaine lettuce

Instructions:

In a large skillet, add ground beef, bell pepper and carrots. Over medium heat, brown the ground beef and drain the fat from the skillet once the ground beef is cooked.
Add garlic and ground ginger root to the pan and continue to cook until the bell peppers and carrots are soft.
In a small bowl, combine coconut sugar, soy sauce, rice vinegar, sesame oil, garlic chili sauce and cornstarch. Whisk together.
Pour the coconut sugar mixture into the pan and stir to mix well. Heat for several minutes until the sauce starts to thicken slightly. Add salt and pepper to taste and mix well.
Divide ground beef mixture into lettuce leaves and top with green onions and cashews.
Enjoy!

11/11/2025

Alcohol and Testosterone

Tis the season for many things, including social events where you may find yourself partaking in more chances to consume alcoholic beverages. Most of us are aware that alcohol is a common part of social culture and relaxation but when it comes to male hormone health (I’m talking about testosterone!), alcohol could be a hidden saboteur.

It doesn’t matter if it’s a glass of wine in the evenings or putting a few six packs away while watching sports, alcohol disrupts the very processes that support muscle growth, energy, libido and long-term health and longevity.

Let’s get a bit deeper in terms of what is actually happening...

Read more here: https://www.enrgperformance.com/blog/alcohol-and-testosterone

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http://www.enrgperformance.com/

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Our Story

eNRG Performance was started by Bob Seebohar, an out of the box Sport Dietitian, Exercise Physiologist, and Endurance Coach. Bob has formed a team of Registered Dietitians and expert endurance coaches to help serve the needs of active individuals and athletes. We are located in the beautiful foothills of Colorado!