Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance, and longevity medicine. He received his undergraduate degree in Biomedical Engineering from Duke University and his medical degree from Hahnemann Medical University. Over the past 20 years, he has created innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of performance.
In this episode we discuss
Toxins and poor metabolic health are the biggest inhibitors of longevity
Toxins usually include xenoestrogens, iron, toxic thoughts and emotions, glyphosate, metals
The biggest bottleneck in metabolic health is in the mitochondrial electron transport chain, and specifically Cytochrome C Oxidase (complex 4)
Bound iron stuck in the spleen and liver are a big driver of free radical damage and aging
Sometimes for anemic individuals a half unit blood draw can reboot the recycling system to correct hemoglobin levels
In Australia, there’s a clinic using MRI scans of liver and spleen to determine iron saturation. They don’t see correlation between Ferritin levels and iron saturation of these tissues.
In Dr. Rick’s analysis of longevity research, the greatest driver of lifespan and health span is the ability of the body to regenerate
Fasting lactate is a great marker of metabolic health. Low is best.
Circadian temperature is also a great marker of metabolic health as it tracks thyroid function. It should be highest during the day and lowest at night.
Calorie restriction, fasting and low carb diets also reduce metabolism, increase lactate and decrease body temperature
VO2 max if not a good measure of longevity. The important metric is end-title CO2, the amount of CO2 you exhale, which is a direct metabolite of good mitochondrial function
If optimal total testosterone, but mid-low free testosterone likely iron overload. If low total testosterone, the issue is metabolic
Elevated SHBG usually caused by either xenoestrogens, iron overload, or low carb diets
Stress/cortisol depletes progesterone and increases estrogen
Go here to check out Dr. Cohen’s products.
For more info on the Peace Offering new course, High Energy Health, click here
Welcome to the Ask Dr. Cohen series, part #10!
Got a question? Use this form or use the chat button to have your question(s) answered by Dr. Cohen for next time.
What do you have so many beets in a lot of your different products?
Nitric Oxide is often referred to as “the miracle molecule” for a reason. Its ability to improve endurance, performance, energy, blood pressure, cardiovascular health, blood flow, longevity–and more–are unsurpassed in the natural nutrient world. The benefits of nitric oxide are derived from eating foods that are high in naturally occurring dietary nitrates (as opposed to the counterfeit chemical look-alikes that are often used as preservatives). Nitric oxide improves the rate of oxygen delivery to the body’s cells and tissues. The end result? With enough nitric oxide on board, a difficult physical effort feels easier, and you get healthier, too!
A vast number of research studies confirm that the most optimal source of dietary nitrates is beetroot juice, due to its high concentration of natural nitrates, powerful antioxidants, and heart-healthy betalains. We highly recommend PureClean Beet™ Juice Powder, ChocoBerry Blast™, Superfood formula and UnbeetaBrew™ health and performance coffee as easy–and delicious–ways to boost your body’s nitric oxide levels. As an added bonus, these three products contain the juice of beets grown in USA high-nitrate soil. As a result, they contain a measured and relevant amount of nitric oxide 3x than normal. And this means you’ll be getting the benefits you’re paying for.
Does PureClean Protein have 25G protein with 15 Grams Collagen?
The PureClean Protein contains 25g total protein. 15g is of this of is complete collagen, the other 10g contains a different amino acids ratio directly from meat instead of the cartilage. The key is you get both EAA and collagen based aminos proline/glycine which are both very important. See here. Gram for gram whey protein has more mTOR driving leucine then PureClean Protein, but virtually none of the collagen. If you want the mTOR anabolic full effect, you can add 2g of leucine per serving to PureClean Protein. You can get 500g of this for $20 for 250 servings, it's super affordable!! We don't include this boosted amino blend into PureClean Protein vanilla as it gives it a less than ideal back end taste. We are working on adding it to a cocoa version, however, so you get the maximum benefits of both worlds. Hope that helps. The combo of PP vanilla and FundAminos will cover all your EAA and collagen needs, in the meantime.
What are the half life benefits of beet juice powder and Unbeetabrew?
The benefits and half life varies and depends on your nitric oxide levels, metabolism, and the activity that you are doing. Generally, UBB works from 30 minutes after taking it for about most strong up to 1 hour. Some users say the benefits for them start at 2 hours after drinking it and last for a few hours after as well. The benefits of taking Unbeetabrew before vs. during is to make sure you are primed.
Do you have an on the bike hydration and fuel product?
It depends on the kind of racing.
For endurance races we recommend combining FundAminos with a clean carb blend.
For pre workout and training boost, try the UnBeetABrew + PeakATP bundle, take 30 minutes prior, benefits last for 2 hours or so.
For hydration you can also simply add a little pink salt and trace mineral drops from Dr. Cohen's MLP store as well.
Hopefully this helps.
As for a direct intra workout product, it's something we are working on.
The Highest Bar. Life Elevated. PureClean Performance
In this Research Review, the focus is placed on understanding human metabolism, presented as the engine responsible for converting fuel into energy, essential for optimal bodily function. Dr. Richard Cohen, a physician with extensive experience in performance medicine, provides a detailed examination of metabolic dysfunction. By comparing the efficiency of a well-functioning metabolism to that of a high-performance vehicle, this article highlights the importance of maintaining metabolic health for overall well-being. Dr. Cohen's analysis addresses the mechanisms underlying metabolic dysfunction, its consequences, and strategies for maintenance and optimization. Through his expertise, the article aims to offer a comprehensive perspective on metabolic processes, emphasizing the significance of an efficient metabolic system in sustaining health and preventing disease.
Thanks for Dr. Rick Cohen's & HealthSpan's Support on this Project.
Think of your body as a vehicle, with metabolism as its engine, smoothly converting fuel to energy. Just like a car, your body needs proper care to run efficiently. But what if it starts to sputter and falter, more like an old, struggling vehicle than a sleek electric car?
Just as a high-performance car like a Tesla demonstrates efficiency and power, an optimally functioning metabolism is crucial for our well-being. However, when this metabolic process starts resembling an outdated, inefficient vehicle struggling uphill, it signals a drift towards metabolic dysfunction.
In this Research Review article, Healthspan’s Dr. Richard Cohen, a physician and performance medicine doctor with over twenty years of experience in the medical field, will guide us through the nuances of metabolic dysfunction and offer insights into maintaining and optimizing our metabolic engine. Through his expertise, we aim to provide a comprehensive understanding of how to keep this vital process running smoothly, ensuring overall health and well-being.
Metabolism encompasses the cellular mechanisms that convert carbohydrates and fats from our food, along with oxygen from the air, into energy. This energy is vital for powering every process in the human body.
But metabolism doesn't just stop at energy production; it also involves the generation of waste products, including free radicals. It's a bit like a well-oiled machine that not only produces the desired output but also has by-products that need to be managed. Effective regulation of this process is crucial for metabolism to function properly.
The term "metabolic health" refers to the efficiency of energy production and processing in our cells' mitochondria. Ideally, we want our metabolism to operate smoothly and efficiently, similar to a high-performance electric car (like a Tesla) climbing a hill without producing exhaust. In contrast, a less efficient metabolism can be likened to an old, underpowered car struggling uphill, producing excessive exhaust. This analogy underscores the importance of maintaining a well-tuned metabolic "engine" for optimal health.
As we age, factors like unhealthy lifestyles, poor diets, nutritional deficiencies, toxin buildup, and aging itself can impair our metabolic efficiency. This leads to a state known as metabolic dysfunction, characterized by inadequate energy production and poor waste processing. This dysfunction can result in chronic inflammation, a primary cause of numerous modern diseases.
Signs of Metabolic Dysfunction include:
Excess visceral fat
Diminished muscle mass
Spikes in blood glucose levels
Insulin resistance
Elevated lipid levels
High blood pressure
Fatty liver disease
Kidney dysfunction
Alarmingly, over 90% of the American population exhibits at least one sign of metabolic dysfunction, a strikingly high percentage compared to historical norms. Historically, the primary health challenges people faced were infectious diseases and starvation. However, in a significant shift, today's health landscape is largely dominated by metabolic diseases. This change underscores a critical shift in our health priorities and challenges.
This rise in metabolic dysfunction is intrinsically linked to an array of chronic diseases. Conditions such as cancer, heart and vascular diseases, immune disorders, cognitive impairments, type 2 diabetes, infertility, and accelerated aging can often trace their roots back to metabolic issues. Moreover, the repercussions of poor metabolic health extend into everyday life, impacting not only severe health conditions but also essential aspects of daily living. Brain function, energy levels, memory, mood, skin health, and fertility are all adversely affected, illustrating the extensive influence of metabolic health on our overall well-being and highlighting the imperative need to address this growing health concern.
Evaluating metabolic health involves the analysis of various biomarkers, which play a crucial role in revealing the efficiency and functionality of the body's metabolic processes. The importance of assessing these markers lies in their ability to identify specific areas where metabolic dysfunction may be occurring. Gaining an understanding of these trouble spots enables the development of targeted interventions, tailored to address and rectify these specific issues.
Such a proactive approach is critical, not only in preventing the development of diseases related to metabolic dysfunction but also in managing existing conditions and optimizing overall health. Regular monitoring of these biomarkers provides an early warning system, allowing for the timely detection of potential issues. This early detection affords the opportunity to implement necessary lifestyle or treatment changes, potentially averting more serious health complications down the line.
Serum Markers:
Insulin
Iron Saturation %
Uric Acid
SHBG
Liver Enzymes
Glucose with a CGM
Lactate
RDW
Metabolic Markers:
Muscle Mass
Visceral Fat
Liver Iron via MRI
Respiratory Exchange Ratio
Anaerobic Threshold
Submaximal Vo2Max
CO Production
Body Temperature
Blood Pressure
Mitochondrial Markers
DNA Deletion 4977
PGC-1alpha
Nrf2
Qualitative Function of Cytochrome 1,4,5
Achieving optimal metabolic health is a multifaceted endeavor, requiring a comprehensive approach that encompasses various aspects of lifestyle and wellness. The following key steps are designed to holistically enhance metabolic function, addressing different factors that contribute to metabolic health. Each step focuses on a specific area of improvement, from dietary habits to physical activity and beyond, collectively working towards the goal of a more efficient and healthier metabolic system.
Reduce Visceral Fat: Focus on lowering the amount of fat around your internal organs. Visceral fat is linked to numerous health issues, so reducing it can significantly improve metabolic health.
Gain Muscle: Work on increasing your muscle mass through targeted exercise routines. Building muscle not only enhances strength and appearance but also improves metabolic rate and insulin sensitivity.
Proper Breathing: Emphasize practicing breathing techniques to ensure optimal oxygen intake. Proper breathing can enhance energy levels and overall well-being.
Modulate Stress: Engage in various techniques to manage stress effectively. Stress has a direct impact on metabolic health, so managing it can lead to significant improvements.
Adequate Deep Sleep: Make sure you get enough high-quality sleep. Adequate deep sleep is crucial for metabolic health, aiding in the regulation of hormones and overall bodily functions.
Ancestral Diet: Adopt a diet that mirrors what our ancestors ate, focusing on whole, unprocessed foods. This approach to eating supports a more natural and balanced metabolic state.
Movement: Participate in a combination of long, slow exercises and short, intense activities. This varied approach to physical activity ensures a comprehensive impact on your overall fitness and metabolic health.
Hypoxia/CO2 Rebreathing: Practice controlled breathing techniques to adapt to lower oxygen levels. This can help improve your body's efficiency in using oxygen and enhance metabolic functions.
Hormesis: Integrate practices like fasting, cold exposure, High-Intensity Interval Training (HIIT), and intermittent use of mitochondrial nutrients. These hormetic stressors can strengthen your body's resilience and metabolic efficiency.
Small Molecules/Botanicals: Consider using supplements such as Rapamycin, Acarbose, DihydroBerberine, and SGLT2 inhibitors. These small molecules and botanicals can support various aspects of metabolic health, from glucose management to aging processes.
By diligently implementing these steps, you can make meaningful strides in improving your metabolic health, leading to enhanced overall wellness and a reduced risk of metabolic-related conditions.
Just as a high-performance vehicle requires regular maintenance and the right kind of fuel to function at its best, our bodies need a balanced approach to diet, exercise, and lifestyle to maintain an efficient metabolic engine.
Understanding the intricacies of our metabolic processes and recognizing signs of dysfunction enables us to proactively maintain a smoothly running metabolic engine. This approach is similar to performing regular diagnostic checks on a vehicle, where monitoring key biomarkers helps us identify and address issues before they become more significant.
The strategies we've outlined, which range from reducing visceral fat and adopting an ancestral diet to engaging in varied physical activities, managing stress, and ensuring quality sleep, collectively form a comprehensive maintenance plan for our metabolic health. Each of these steps is akin to the regular servicing of a car, crucial in preventing breakdowns and promoting longevity. Together, they ensure that our metabolic engine remains in optimal condition, driving our overall health and well-being. Adopting this holistic approach to metabolic care goes beyond basic health maintenance, paving the way for enhanced well-being and a better quality of life.
The Highest Bar. Life Elevated. PureClean Performance
Welcome to the Ask Dr. Cohen series, part #9!
Got a question? Use this form or use the chat button to have your question(s) answered by Dr. Cohen for next time.
Will Fundaminos keep me up or stimulated, or have any caffeine?
Not at all. Fundaminos is an awesome product. It contains no stimulants in fact it has full clinical serving of tart cherry which has a calming effect. Other than that is just essential amino acids and organic berry powder and a bit of monk fruit. Many people take before bed when in heavy training or during injury repair to keep amino acid levels steady.
Can Fundaminos be used as a pre-run or race?
Yes! Fundaminos can even be used for all three stages of a race. If you are looking for an additional carb/glucose boost support then we usually recommend adding a bit of a pre-mix blend into the Fundaminos during long races and before most races. Fueling the body with Fundaminos pre race and intra on long races (and not just post race) is a great idea. This is because fueling with essential amino acids can significantly enhance muscle recovery, provide sustained energy, and boost fatigue resistance. They are the building blocks of protein, yet require no digestion and used within 15 minutes by the muscles and body. This means with in 15 minutes they start working to ensure that your muscles are primed with the nutrition they need to get the job done when the race begins and to prevent the fatigue and burn out when the race goes on.
What are your thoughts on energy gels and carb loading?
Sugar and carbs are cheap energy for your body, but their use comes at cost to your health, and peak performance. That's why we recommend athletes to use a CGM to make sure their diet and fueling strategy isn't hurting them. Sugar and carb energy gels or mixes do provide easy glucose energy of which is greatly used as energy by the body, but less ideal in the long term strategy for sustained efforts of a couple to few hours. As an athlete, you are working hard and rely on your body to produce results in return and you need to protect and fuel it correctly. That's why we always make sure our athletic fuel always contains Fundaminos amnio acids, before, possibly during (research study here), and then certainly after a race. Shhh, don't tell anyone the secret if you want to beat them. :)
Read more studies on this fascinating subject (here and here) that should really be motivating you to use Fundaminos more and more! And here, honestly, this stuff about protein and Fundaminos is just pure gold for athletes.
The Highest Bar. Life Elevated. PureClean Performance
In this article "The Basics of EAAs" by Shawn Wells, we see the significant role that amino acids play in promoting the maintenance and growth of lean muscle mass. However, not all amino acids are created equal in this regard. Essential amino acids (EAAs), are crucial for supporting muscle protein synthesis. EAAs are the building blocks our bodies require for the formation and repair of muscles. The inclusion of EAAs in one's diet or supplementation plan is advantageous for individuals looking to maintain or increase their muscle mass. While BCAAs have gained popularity for their perceived muscle-building benefits, an imbalance between BCAAs and other essential amino acids could potentially lead to unwanted muscle loss.
EAAs are the building blocks of protein. They are called essential because we need them in our diet to live. Our bodies cannot produce them, so they must be obtained from foods or supplements. The nine essential amino acids are histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine.
Each of the nine essential amino acids has a specific job in our body.
Histidine is a neurotransmitter vital to immune response, digestion, sexual function and sleep-wake cycles.(1)
Isoleucine (also a BCAA) is involved in muscle metabolism and heavily concentrated in muscle tissue. It is important for immune function, hemoglobin production and energy regulation.(2)
Leucine (also a BCAA) is critical for protein synthesis and muscle repair. It helps regulate blood sugar levels, stimulates wound healing and produces growth hormones.(3)
Lysine plays major roles in protein synthesis, calcium absorption and the production of hormones and enzymes. It’s important for energy production, immune function and the production of collagen and elastin.(4)
Methionine is important for metabolism, detoxification, tissue growth and the absorption of zinc and selenium.(5)
Phenylalanine plays an integral role in the structure and function of proteins and enzymes and the amino acid production.(6)
Threonine is a principal part of structural proteins like collagen and elastin. It also plays a role in fat metabolism and immune function.(7)
Tryptophan is a precursor to serotonin (neurotransmitter that regulates appetite, sleep and mood).(8)
Valine (also a BCAA) stimulates muscle growth and is involved in energy production.(9)
Most people get the EAAs they need through their diet. They can be found in the following foods:(10)
Lysine is found in meat, eggs, soy, black beans, quinoa and pumpkin seeds.
Meat, fish, poultry, nuts, seeds and whole grains contain large amounts of histidine.
Cottage cheese and wheat germ contain high quantities of threonine.
Methionine is in eggs, grains, nuts and seeds.
Valine is in soy, cheese, peanuts, mushrooms, whole grains and vegetables.
Isoleucine is plentiful in meat, fish, poultry, eggs, cheese, lentils, nuts and seeds.
Dairy, soy, beans and legumes are good sources of leucine.
Phenylalanine is in dairy, meat, poultry, soy, fish, beans and nuts.
Tryptophan is in most high-protein foods, including wheat germ, cottage cheese, chicken and turkey.
While a deficiency is rare, there are benefits to taking EAA supplements including improved immune system function, increased energy production in cells, improved digestion and absorption of nutrients, better sleep quality (due to its ability to reduce stress hormones) and enhanced exercise performance and recovery.(11)
Essential amino acids contain the branched-chain amino acids PLUS six more that have important roles in bodily functions. Aside from the number, why the argument that EAAs are better than BCAAs? It comes down to what the body needs.
Most of the people who are taking BCAAs are doing so because they want to build muscle or strength. However, your body can’t create new muscle tissue with just valine, isoleucine and leucine. It needs all 20 amino acids to build muscle. Taking a supplement that contains the nine essential amino acids versus just three is more likely to help you accomplish your goal.
Also, if you don’t often meet daily protein needs through diet, then supplementing could be helpful.
Overall, both BCAAs and EAAs have their place. As with any supplement, you should evaluate your goals, speak with your healthcare practitioner and determine what the best option is for your individual needs.
Found this article interesting? Ask us about it! Or...
For more health and performance optimization with amino acids, learn more about FUNDAMINOS essential amino acids.
Sources:
Glycine is an amino acid that plays a crucial role in various physiological processes. Its benefits are wide-ranging and can contribute to overall health and well-being.
Here are 10 benefits of glycine:
1. Enhanced sleep quality: Glycine has been shown to improve the quality of sleep by promoting a deeper and more restful sleep state.
2. Reduced anxiety and stress: Glycine acts as an inhibitory neurotransmitter in the brain, helping to balance excitatory neurotransmitters and potentially reducing feelings of anxiety and stress.
3. Improved cognitive function: Glycine assists in maintaining optimal brain function, supporting memory, concentration, and overall cognitive performance.
4. Joint health support: Glycine promotes the synthesis of collagen, a key component of healthy joints, cartilage, and tendons, thus supporting joint health and mobility.
5. Enhanced muscle growth and repair: As a building block for proteins, glycine supports muscle growth and repair, making it a valuable supplement for athletes and those engaged in regular exercise.
6. Liver detoxification support: Glycine aids in the detoxification process by supporting the liver in removing harmful substances from the body.
7. Anti-inflammatory effects: Glycine possesses anti-inflammatory properties, which can help reduce inflammation in the body and potentially alleviate symptoms associated with conditions such as arthritis.
8. Improved digestive health: Glycine can assist in maintaining a healthy gut lining, promoting optimal digestion and nutrient absorption.
9. Cardiovascular support: Glycine has been shown to have a positive impact on heart health by improving blood flow, reducing the risk of cardiovascular diseases, and supporting overall cardiovascular function.
10. Improved skin health: Glycine plays a role in the production of collagen and elastin, important proteins for maintaining healthy and youthful-looking skin.
These are just some of the many benefits that glycine can offer. Incorporating glycine-rich foods or considering glycine supplementation may contribute to improved health and well-being in multiple areas of life.
What is Dr. Cohen secret protein longevity shake?
PureClean Protein Unflavored & PureClean Protein Vanilla are powdered supplements that contains 20g of glycine per 100g of powder because they both contain collagen. This translates to 5g of glycine per 25g of protein.
To enhance its benefits, Dr. Cohen personally includes a longevity powder blend that serves as a sweetener and offers additional advantages.
The longevity powder blend consists of various ingredients that not only provide glycine but also support NAD with ribose and B3, as well as copper utilization with taurine. The blend includes 3g of glycine, 1g of ribose, 1g of xylitol, 0.666g of taurine, and 50mg of niacinamide. This blend is designed to be consumed three times daily.
Ribose and B3 work together to support NAD levels in the body. NAD plays a crucial role in numerous cellular processes, including energy production and DNA repair.
Taurine, on the other hand, is a sulfur amino acid that aids in liver copper metabolism. It is essential for the synthesis of bile and bile salts, which are involved in the digestion of fatty acids and the absorption of retinol. Retinol, in turn, optimizes the function of ceruloplasmin.
Notably, taurine has been found to have a significant impact on copper utilization, which is an important factor for overall health. Unlike some other nutrients, taurine cannot be obtained from plants and tends to decline as we age. Recent studies suggest that taurine may have potential longevity effects, supporting a longer and healthier life. Taurine also calms the stress response by facilitating the production of the neurotransmitter GABA. In ideal situations, we make at least some of our own taurine, but a body lacking key minerals may not produce enough, and children require it as they grow.
For more information on the potential benefits of taurine, you can refer to the following source: ‘Effects and Mechanisms of Taurine as a Therapeutic Agent’, Schaffer and Kim, 2018. This research highlights the various aspects in which taurine may contribute to longevity.
Overall, the combination of glycine, ribose, xylitol, taurine, and niacinamide in PCProtein Unflavored & Vanilla, along with its support for NAD and copper utilization, makes it a valuable supplement that promotes both vitality and longevity.
Taurine has only part of the RCP/MLP program for copper utiliaztion. It can not be otained from plants and it declines with age. Recent studies suggest there may be a longevity efffect.
What are the top sources of glycine?
It is an important amino acid known for its various physiological functions, can be obtained from several dietary sources. However, it is essential to note that certain proteins, such as whey protein or vegan proteins, do not contain glycine as they lack collagen.
When it comes to obtaining glycine, one protein source stands out - PureClean Protein. PureClean Protein is a high-quality protein that not only offers an excellent amino acid profile but also serves as a reliable source of glycine. This protein supplement can be a great choice for individuals looking to increase their glycine intake while meeting their protein requirements.
In contrast to other protein powder sources, PureClean Protein offers a unique advantage by containing collagen. Collagen is a primary source of glycine, which plays a crucial role in the synthesis of important molecules within the body. The presence of glycine in PureClean Protein makes it an ideal option for those seeking to supplement their diet with this essential amino acid. Moreover, PureClean Protein goes through rigorous processing and purification methods, ensuring that the protein is free from any unwanted contaminants. This meticulous approach ensures that the protein is of the highest quality, allowing individuals to reap the benefits of glycine without any concerns about impurities.
Adding PureClean Protein to your diet can not only provide you with a sufficient protein intake but also ensure that you are incorporating glycine, a fundamental amino acid, into your daily nutritional regimen. By choosing this reliable protein source, you can support various physiological functions associated with glycine, promoting overall health and well-being.
We also recommend getting glycine and taurine from foods as much as possible. It is highest in seafood, red meats and organ meats, and the dark meat of chicken and turkey, with smaller amounts in dairy. We can also consume cysteine in foods such as eggs, which we then use to make taurine. Those who take magnesium taurate are already getting a source of taurine.
BONUS: How Glycine Fights Viruses from Dr. Mercola
Analysis by Dr. Joseph Mercola November 27, 2023
Collagen accounts for about 30% of the total protein in your body; 28% of collagen, in
turn, is made up of the amino acid glycine
Glycine is the amino acid with the highest concentration in connective tissue. Its benefits
go far beyond connective tissue health as glycine has anti-inflammatory effects, acts as
a neurotransmitter, and plays an important role in the epigenetic regulation that drives
the aging process
Glycine helps protect against viruses by reinforcing the extracellular matrix, which acts
as a physical barrier to infectious agents such as bacteria, fungi and viruses
Most people need 8.5 to 10 grams more glycine than what their bodies can synthesize in
a day
To boost your glycine intake, either eat more collagen or gelatin-rich foods and take a
high-quality collagen or gelatin supplement, or supplement with pure glycine, which is
available in powder form and tends to be very affordable
• Has potent anti-inflammatory effects, in part by inhibiting activation of immune
cells and suppressing the production of proinflammatory cytokines, and in part by
inhibiting the consumption of nicotinamide adenine dinucleotide phosphate
hydrogen (NADPH), as detailed in this previous article.
• Plays an important role in the aging process. In some animal studies, diets
containing 8% to 12% glycine increased the median lifespan by as much as 28.4%.
According to previous research, glycine may even be responsible for the epigenetic
regulation that drives the aging process as a whole. It also induces autophagy, so
that renewal and regeneration of your damaged cells can take place.
• Is a precursor to glutathione, a powerful endogenous antioxidant that declines with
age.
• Acts as a neurotransmitter and may play an important role in depression. It’s also
been shown to alleviate neuroinflammation and protect against cognitive deficits in
mice with neurodegeneration.
• Helps prevent cancer by inhibiting the growth of blood vessels that feed tumors.
Glycine Protects Against Viral Infections
Interestingly, glycine also helps protect against viruses by reinforcing your extracellular
matrix, as evidenced in a 2021 study. Collagen, which is high in glycine, is the primary
protein of the extracellular matrix, which acts as a physical barrier against infectious
agents such as bacteria, viruses and fungi.
When you’re deficient in glycine, your extracellular matrix is weakened, thereby raising
the risk of viruses being able to proliferate through your tissues. Many infectious agents
secrete proteases that destroy collagen to facilitate their proliferation.
Glycine intake at the afore-mentioned dose
prevents the spread of viruses by strengthening the
extracellular matrix barriers against their advance.
Journal of Functional Foods January 2021”
Some viruses are also known to inhibit collagen synthesis, which has the same effect.
Making sure you have enough glycine in your system at all times can help prevent
viruses from destroying enough collagen to get inside your cells.
Another Mechanism to Explain Glycine’s Infection Protection
A 2020 study showed an antiviral mechanism for glycine in that it prevents for
formation of capsids. You probably didn’t know this, but viruses carry around an outer
shell of proteins called a capsid. This capsid acts like a lockpick in that it attaches to
and pries open the cell’s membrane it is seeking to infect.
The virus then hijacks the cell’s inner workings, forcing it to mass produce the virus’s
genetic material and construct many viral replicas. These capsids are like popcorn
kernels pushing away the lid of an overfilled pot: The new viruses explode through the
cell wall, and the cycle continues with more virus lockpicks on the loose.
Since glycine prevents the viruses from forming a capsid, they become unstable and
unable to infect other cells as they simply disintegrate without their capsid "shell."
Glycine Supplementation Is a Necessity
While your body does synthesize glycine, there’s a limit to how much your body can
make, and more than likely it falls far short of your requirements to perform all of its
essential functions. As explained by the authors:
"Glycine produced by human metabolism is much lower than the cell’s needs,
giving a general glycine deficiency of 10g/day in humans. This effect was
tested for three years in 127 volunteers who had virus infections usually once or
more times every year.
85 of them took glycine 10g/day; 42 did not take glycine. Among those who
took glycine, only 16 (12 of whom had infections two or more times each year)
had the flu just in the first year — but much reduced in severity and duration —
while those who did not take glycine, were infected as often and as severely as
before.
Glycine intake at the afore-mentioned dose prevents the spread of viruses by
strengthening the extracellular matrix barriers against their advance ...
[G]lycine must be considered to be an essential or indispensable amino acid
because, although it can be synthesized by human metabolism, the body’s
capacity for its synthesis does not satisfy the needs of the cells, especially for
collagen synthesis. Neither can glycine be considered ‘conditionally essential’
as its need is a general requisite, independent of any particular circumstances."
According to previous calculations that considered glycine’s role in metabolism and the
synthesis of metabolites, collagen and other proteins, most people need 8.5 to 10 grams
more glycine than what their bodies can make in a day.
As a result, the authors of the 2021 paper recommend daily supplementation at a dose
of 10 grams a day "to prevent and solve health problems of the body’s mechanical
system such as osteoarthritis and osteoporosis," and "the entire connective system of
the extracellular matrix that is found in all tissues."
"The close relationship we have shown here between the consistency and
strength of the extracellular matrix, based on healthy collagen, and resistance
to viruses highlights the need to maintain this structure in good condition, for
which dietary glycine supplementation is necessary," they note.
The authors also stress that glycine supplementation may be more important than
vaccines, because:
"... vaccines are specific for a particular antigen, and continuous mutations of
viruses ... can alter their antigenic protein rapidly, rendering the vaccine
ineffective in a short time. The enhancement of collagen in the extracellular
matrix, however, will always be effective and steadfast against any invasive
agent."
The Vitamin C Link
On a side note, the extracellular matrix’s role in blocking infection helps explain why
vitamin C is so effective against infections. In short, vitamin C plays a key role in
collagen synthesis, so one of the ways in which it prevents and treats infection is by
strengthening the extracellular matrix, just like glycine does.
That said, vitamin C alone will not be as effective as when taken in conjunction with
glycine. As explained by the authors:
"Ascorbate contributes to precise collagen synthesis by avoiding or eliminating
collateral reactions in proline and lysine hydroxylation, but it cannot cover the
need for glycine, which must be ingested additionally to make possible the
synthesis and renewal of collagen necessary to maintain firm extracellular
matrix."
Glycine With NAC Supports Mitochondrial Health
Another nutrient that has important synergistic effects with glycine is N-acetylcysteine
(NAC). Like glycine, NAC is a precursor to glutathione, and when taken together, they can
go a long way toward protecting your mitochondrial health.
For example, researchers at Baylor College of Medicine have shown that glycine and
NAC supplementation not only improves glutathione deficiency but also mitochondrial
impairment, oxidative stress and insulin resistance in older mice.
Similar results have also been found in seniors (by the same team). Importantly, in the
elderly, supplementation with glycine and NAC improved four of nine hallmarks of aging
associated with most age-related disorders, namely mitochondrial dysfunction,
inflammation, insulin resistance and genomic damage.
Glycine Protects Against Chronic Disease and Disability
Glycine supplementation makes loads of sense when you consider its role in mitigating
chronic disease and disability. As reported in a 2023 scientific review, glycine has been
shown to:
Suppress tumor growth in mice with
melanoma
Decrease fasting glucose, insulin,
triglyceride and IGF-1 in male rats
Preserve muscle mass and reduce
inflammatory markers in mice with
cancer cachexia
Improve endothelial function in older
rats
Reduce weight gain and improve bone
mineral density in a mouse model
designed to mimic postmenopausal bone
loss
Protect against cardiac hypertrophy
Alleviate neuroinflammation and protect
against cognitive deficits in mice with
neurodegeneration
Researchers have also noted that supplemental glycine may be useful for the
"prevention and control of atherosclerosis, heart failure, angiogenesis associated with
cancer or retinal disorders and a range of inflammation-driven syndromes, including
metabolic syndrome."
In his article "Gelatin, Stress, Longevity," the late Ray Peat, a biologist and pioneer of
bioenergetic medicine, also reviewed a long list of health conditions that can be
prevented or alleviated by glycine supplementation and/or increased consumption of
collagen or gelatin, including:
Fibrosis Most bleeding problems, including
nosebleeds, excessive menstrual
bleeding, bleeding ulcers, hemorrhoids
and stroke. According to Peat, glycine,
taken shortly after a stroke, limits the
damage and accelerates recovery
Epilepsy, by stabilizing nerves and raising
the amount of stimulation required to
activate nerves
Multiple sclerosis (MS), thanks to its
antispastic effects
Any condition involving excess prolactin,
serotonin and/or cortisol, including
autism, postpartum and premenstrual
problems, Cushing's disease, diabetes,
and impotence
Muscular dystrophy and myasthenia
gravis
Metabolic disorders Nonalcoholic fatty liver disease
(NAFLD)
Depression and schizophrenia
Other health benefits of glycine include:
Improved sleep
Reduced stress
Improved wound healing
Improved gut health
How to Optimize Your Glycine Intake
Considering its many benefits, making sure you get enough glycine in your diet can go a
long way toward improving your health and life span, and there are several ways you can
do that:
1. Eat more collagen or gelatin-rich foods, as glycine makes up nearly one-third of
collagen and gelatin. Examples include homemade bone broth made with bones
and connective tissue from grass fed, organically raised animals, and chicken broth
made from organic chicken feet. The claws are particularly rich in collagen.
2. Take a high-quality collagen or gelatin supplement.
3. Take a glycine supplement. Pure glycine is available in powder form and tends to be
very affordable and easy to take, as it has a mildly sweet flavor.
Indirectly, animal foods such as seafood, red meat, poultry and dairy products will also
raise your glycine level, as these foods contain taurine, which increases glycine. That
said, don’t rely on red meat for your glycine. As you can see from the chart below, beef
contains only a fraction of the glycine you get from gelatin and collagen. You simply
cannot get enough glycine from beef alone.
Dosing Suggestions
While there’s no established daily requirement or upper limit of glycine, as previously
noted, most people tend to be about 10 grams short of what their bodies need for their
daily metabolic processes, so that’s probably a good goalpost.
Another study looking at people with metabolic syndrome found 15 grams of glycine a
day for three months reduced oxidative stress and improved systolic blood pressure.
You can’t overdose on glycine, so a daily dose of 10 to 20 grams would probably be an
ideal range for most people. If you have any of the chronic health problems reviewed
above, or are elderly or frail, you’d probably want to lean toward the higher dosages.
Sources and References
Molecular Cell Biology, 4th Edition, Section 22.3. 2000
Amino Acids 2018 Jan;50(1):29-38
Ageing Research Reviews March 31, 2023, Table 1
Scientific Reports 2015; 5 Article number 10434
Ageing Research Reviews March 31, 2023, Intro
Medical News Today April 4, 2023
Journal of Neuroinflammation October 15, 2020; 17, Article number 303
Medical Hypotheses January 15, 2019; 123(1) Journal of Functional Foods January 2021; 76: 104318
Langmuir. 2020 Jul 28;36(29):8344-8356
Journal of Biosciences 2009; 34: 853-872
Clinical and Translational Medicine March 27, 2021
Ageing Research Reviews March 31, 2023
Carcinogenesis, Volume 20, Issue 5, May 1999, Pages 793–798
The FASEB Journal April 1, 2011
Clinical Nutrition June 2014, Volume 33, Issue 3, Pages 448-458
Canadian Journal of Physiology and Pharmacology March 4, 2015; 93(6) Amino Acids 2016; 48: 791–800
Biochemical Pharmacology January 1, 2017; 123: 40-51 Medical Hypotheses February 2019; 123: 125-129
RayPeat.com Gelatin Stress and Longevity
Umzu. Who Is Ray Peat? Nutrients June 2019, 11(6): 1356
Examine Glycine J Pharmacol Sci 2012; 118: 145 – 148 (PDF)
Am J Physiol 1982 February;242(2):G85-8
TheHealthBenefitsOf.com 10 Chicken Feet Health Benefits
Anxiety Medication, Taurine
Supplements Self Decode Glycine
Canadian Journal of Physiology and Pharmacology June 17, 2013
Welcome to the Ask Dr. Cohen series, part #8!
Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.
Can I drink FUNDAMINOS amino acids with milk?
Yes, if you prefer the taste of FUNDAMINOS in milk, yes you can but keep in mind this is not an optimal way to quickly absorb the amino acids. Better also to take FUNDAMINOS with a lower fat and lower protein content milk, such as almond milk.
Should I use PURECLEAN BEET juice powder or UNBEETABREW, I am not sure because they both have the same beet juice powder product in them?
Thanks for the great question! It all depends on what your goals are. I use UNBEETABREW prior to physical activity for a more potent boost than the PCBEET powder, and also use a capsule of PEAK ATP for an even extra boost with UNBEETABREW when I need it. However, if you are looking for more nitrates to support blood pressure and cardiovascular health and would like to add the beet juice powder later in the day that would be a boost idea as well for PCBEET use.
Why does FUNDAMINOS not have histidine since this is an essential amino acid?
Good question!
We formulated FUNDAMINOS over 12 years ago following the patented formula of MAP.
https://www.masteraminoacidpattern.com/studies/index.php
Our in house data showed 98% utilization vs 33% for whey protein and optimization of serum amino acids.
MAP and FundAminos does not include histidine as it is a semi-essential amino acid that adults produce in adequate amounts. Histidine is also a precursor of histamine as well, which can be a problem for many people these days. Histidine is extremally easy to get from the average diet as well and is something one is very rare to be deficient in. Therefore, and to also be sure to avoid imbalances in your diet, we do not include histidine in FUNDAMINOS.
We are on our 8th flavor modification over the years and it is actually quite good tasting for amino acids and the organic berry and botanicals enhance the effects. Fundaminos is a physician's approach to metabolic health and how protein and amino acids fit into an overall health plan for maintaining skeletal mass. People should not be afraid of protein as an aging deterrent as long as key markers are being achieved.
Is it better to avoid sugar or fat in a diet?
In terms of health and performance it is better to avoid sugar. When you eat sugar, insulin spikes are the main concern to start. These are toxic and very inflammatory to the body, let alone a cause for weight/fat gain and metabolic disease. Fat however, if it comes from conventional sources, it worse for you than sugar in the long term. Fat is very hard to "flush out". When you eat unhealthy fats, they become apart of your body, all your cells, cell membranes, muscles, brain, and more use this fat to build the body. Some fats, like trans-facts have even been shown to stay inside the body for years after a single consumption. This is why, if given a choice. I would choose to eat sugar then exercise it off vs. eat bad fats. Keep this in mind next time you eat a food, did you know what fat it was cooked in? It's easy to spot sugar, but even harder to know the quality of the fat you are eating in this world if you don't ask or cook yourself. Assume the worst, even at fancy or expensive restaurants, because they are just so common.
Another success story from the MLP Formulary? (Answered by happy client)
Hello!
I’m sharing w you breakthrough information about a product that I’ve been taking for two weeks. Go to purecleanperformance.com and see all of Dr Rick and Jackie Cohen’s line of products. Be sure to read the story about Rick’s Ukrainian grandmother!
Click the MLP to see the first supplement that I’ve taken from the lineup up to now. Copper!
My story is that for the past 5 to 7 years I’ve been waking up w intense neck pain. Every morning I would lay on a roll for 1/2 hour to stretch out my neck and back to ease the pain. Suddenly I woke up 5 days ago w no pain. I used my roll but there was no reason to as there was nothing to remedy! The only change that I’ve made is taking the copper.
So to enhance my wellness journey next week I’m doing my blood test to see where I am metabolically. I’m very excited to enhance my level of energy and vitality even more with their amazing whole food products. I don’t even call them supplements as they are Whole Foods and minerals. These products will be a part of my new nutritional protocol.
Do listen to this podcast featuring Dr Rick Cohen! Some of it is with very medical terminology. However I got a lot from the brilliant minds sharing their information! I think that you will as well!
See you on the other side of life! On the road to increased vitality and longevity!!
Carole Biro
Waves of Light
Healing Practitioner
The Highest Bar. Life Elevated. PureClean Performance
A healthy athlete is a strong athlete, and athletic longevity requires a long life. To achieve our athletic longevity goals, almost all of us resort to the optimistic usage of pills and powders. One of the major bummers for the older athlete, is that no one knows how to make people younger. All we can do is slow down the rate of aging. The healthier we are, the slower we age….meaning the more slowly we progress toward that visit to the pearly gates.
How can we balance risk and reward, prioritize which interventions to pursue first, how to tell is we are getting a positive or negative result from our interventions including pharmaceuticals and nutritional supplements. These are the questions answered by Daniel and Rick, who also share their thoughts about Rapamycin dosing, cycling interventions to restore beneficial cycles of growth and autophagy, and how Healthspan is delivering a platform to help clients to set proper goals and stay on course over time including taking corrective action when interventions (type and dose) don’t deliver results. Something not discussed in this podcast worth mention is the use of amino acids for preserving muscle mass, positively augmenting metabolism, and a lot more good stuff for longevity and all cause mortalities.
Healthspan Longevity Medicine website: https://www.gethealthspan.com/
Episode 96 – Healthspan Longevity Medicine: https://www.wiseathletes.com/podcast/96-what-is-longevity-medicine-w-daniel-tawfik-co-founder-of-healthspan/
Episode 63 – Boosting Testosterone: https://www.wiseathletes.com/podcast/63-boosting-testosterone-right-with-rick-cohen-md/
Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania. Rick is also a leader in the field of male functional hormone health and the author of the book “Be All the Man You Can Be” with over 100k copies sold in the past five years.
Daniel Tawfik is the founder, developer, and CEO of HealthSpan. Daniel holds a BS degree from UCLA in molecular, cellular, and developmental biology and physics. Daniel did his graduate research at UCLA’s Protein Expression Technology Center where he studied neurometabolic disorders.
Today we are talking about one particular aspect of acquiring and retaining healthiness: the chemicals we put into our bodies. Chemicals include: pharmaceuticals, botanicals, herbs, spices, concentrated foods, vitamins, minerals. Today, we are NOT going to talk about specific recommendations for specific chemicals…rather we are going to discuss how to think about using chemicals in a way that is safe and responsible, while also being aggressive if we so choose.
We know a lot about getting and staying healthy. The primary pillars are pretty much the same regardless of the source, and supplements can play a role in all of them.
Ray Kurzweil takes 100 supplements a day (according to an article from 2018). Bryan Johnson is the newest famous person for taking many supplements to recover his youthfulness … 105 per day, as I understand it. It’s a slippery slope…get healthy, be stronger, solve your biggest problems…for only $0.30 per day (per supplement). It’s hard to say no. Frankly, I think it’s my biggest addiction.
Heck, Americans can’t agree on much but we apparently do agree that pills are good. Almost everyone take some supplements. Multivitamins…I grew up with the one-a-day brand. Immune system boosters like echinacea. I used to swear by echinacea. Sleep aids like melatonin are very common. Etc.
So what’s the problem? So what if it’s a placebo effect….as long as I get an effect I’m happy. So who’s complaining?
Okay, here it is:
Whenever I talk to or hear actual scientists talk about supplements and consumption of chemicals chronically, the message is consistently for caution. Don’t push it. Their own lists of supplements is short. 5-8 items. Only the basics. And only for short periods of time. They say we don’t know enough about how they work or how they combine when we take many things at once.
This is true for OTC supplements for health (whatever that means) and also for longevity interventions. The most credible scientists say that taking more than 1 compound for the purpose of longevity is going off the map…that the best in the world don’t know how to predict what will happen.
Polypharmacy is an old medical term for people with multi morbidities taking multiple medications which create unintended and unstudied interactions, possibly creating additional symptoms requiring additional medication.
My fear is that I and people like me are creating a stew of interactions which eliminates the potential benefits or even creates health problems.
We need a framework for understanding how to be smart. I still want to be bold, but I don’t want to be stupid. … in my interventions to improve my health, reduce my rate of aging. I just don’t want to hurt myself in the meantime.
3 step process to think this through…:
what is the landscape to navigate…stuff to avoid
protocols to follow to stay on the map….to be smart
how can we tell if we are doing it right…or need to make a change?
(1) The framework has to consider the landscape to be navigated….here are a few key elements. Is it true that:
There are interactions between pharmaceuticals, between pharmaceuticals and over-the-counter supplements, between supplements, between everyday foods and the chemicals. Interactions database from NIH https://mor.nlm.nih.gov/RxNav/
Chemicals have many effects on the body…on our health. Even if the chemical does have a desired effect, it is having other effects. We’ve all heard of “side effects.”
There are other ways to get the effects that most or all chemicals can or are promised to provide: lifestyle, light therapy, etc.
Our bodies can build up tolerances to chemicals? The dosages become less effective over time?
More does not mean better. Big, superphysiologic doses are especially risky. The body is good at getting rid of stuff it doesn’t want, but if you hit it with huge doses ….
Creating imbalances
zinc vs copper
Copper vs mag
Mag vs calcium
Vit A vs Vit D
Iron vs zinc
Medications that impede nutritional uptake
PPI
Birth control
Statins — b12, coq10
Ezetimibe— fish oil
Antibiotics— gut health
Mouthwash — NO/nitrates → nitrites
Fiber – soluble fiber becomes a gel…block absorption?
NSAIDS – b vitamins
Chemicals that were once thought to be no brainers but no more
aspirin
calcium …take with K2
Electrolytes…not needed for cramps
High dose multivitamin…more is better
Vit C
(2) what should we do…what sort of protocols should we use to keep from going off the bleeding edge? To be bold but smart?
Get as many therapeutic effects as possible from other mechanism, from non-chemical interventions (diet, exercise, sleep, sunshine, avoiding pollution, red light/NIR, PEMF)
Don’t take too many chemicals at the same time. Fewer is better.
Don’t take chemicals everyday forever:
Skip days. Do supplement fasts
Cycle out of supplements periodically to see whether you still need it.
Continuously move toward solving the lifestyle issue that is causing the need for a supplement or medication….and then remove the chemical
Prioritize effects to get 80% of the benefits from 20% of the chemicals. Go for the more fundamental issues: metabolic health
only do 1 thing at a time for each thing you are trying to accomplish…there are diminishing return effect as well as interference
When selecting and buying and using supplements:
Research potential interactions: Use reputable sources like drug interaction checkers or consult with your healthcare provider to identify potential interactions between your medications and supplements.
Choose high-quality supplements: Purchase supplements from reputable manufacturers and choose brands labeled with the NSF International, US Pharmacopeia, Underwriters Laboratory, or Consumer Lab seal. These verify that the product actually contains the ingredients that the label says it does, and that the product doesn’t have any potentially harmful ingredients.
Other third party websites provide analysis of supplements, like Labdoor.com and Consumerlabs.com. These websites publish lists of the highest quality supplements.
Stick to the recommended dosages for both medications and supplements. More is not always better, and excessive intake can increase the risk of interactions.
Time your intake thoughtfully: Some medications and supplements may be taken at specific times of the day to reduce the risk of interactions, and to improve bioavailability (empty stomach, fatty meal, etc.).
Only take a supplement for the recommended length of time. If you are taking supplements in response to a biomarker level, recheck your biomarker to ensure continued supplementation is needed. Recommendations often have a “safe for x weeks” indication.
Store supplements in the appropriate environment. Some supplements need to be refrigerated and others kept away from light.
Be aware of nutrient interactions: Some supplements, like calcium and iron, can interfere with the absorption of certain medications. There are web resources that can help with this. NIH has one. Your doctor has access to these resources.
Stay informed: As new research emerges and your health status changes, stay informed about potential interactions, and adjust your regimen accordingly.
All of this probably sounds like a lot of work. No one is saying you should take a bunch of supplements. But if you do, do so as though your life depended upon it. Because it does.
(3) How can we tell if we are doing it right, or doing it wrong, or need to change what we are doing?
Only add 1 thing at a time and maintain the same routine to see if the new chemical is having a negative affect.
Be vigilant for any unusual symptoms or side effects. If you experience any adverse reactions, consult your healthcare provider immediately. Stop if you feel off or badly.
Is “How you Feel” a good guide? What does how you feel include:
feel good, happy, optimistic, motivated
Feel energetic / not sleepy
No Chronic pain
No chronic Muscle soreness
Clear headed / not foggy
If you feel bad, that means something. But can you feel good, and be doing it wrong. Don’t trust “I feel good” to measure supplement effectiveness.
Monitor your biomarkers (physical, blood, etc.): Ensure your medication and supplement regimen is still appropriate for your needs. Stop if your biomarkers move in the wrong direction.
athletic longevity athletic performance daniel tawfik gethealthspan healthspan joe lavelle longevity masters athletes masters cycling off label rapamycin rick cohen md supplements wise athletes wiseathletes
Listen in on Podcast #63 as Dr. Rick Cohen shares his tips for lifestyle tweaks to boost your testosterone.
“For men, think of your testosterone as an overall marker of your health and wellbeing.” Wondering about the benefits of sufficient testosterone? How do these grab you?
Improved athletic performance
Decreased workout recovery time—less joint pain, stiffness and muscle soreness
Increased lean muscle mass and decreased body fat
Enhanced libido and sexual function
Feeling calmer, more stress-proof, and more positive about your life
Morning Wood (yes, that) — #1 indicator
Can’t keep your muscle mass…losing muscle and adding body fat
Can’t recover as well or as fast as you used to do
A lack of motivation….a feeling of “flatness”
High blood sugar
High stress
Fatigue
Adam Test: https://www.nebido.com/tools/low-testosterone-symptoms-check-adam-questionnaire
Carol Bike: https://carolbike.com/
Sleep — try the EmFit pad – https://emfit.com/
Nasal Breathing — Dr Dallam Episode on Wise Athletes
Jet Pack — testicle cooling before sleep (if you dare)
Wear a CGM — find out for sure if you are having sugar spikes and get your blood sugar under control (Levels)
Stress management — sauna, functional yoga, breathing (4-7-8, etc.)
Leaf EKG patch — the very best HRV tracking…most accurate — use it as a biofeedback device to learn to destress
Blood Flow restriction — muscle building with less recovery needed (and less risk of injury)
Sperti — Full spectrum lights’
Supplements: boron, magnesium, zinc, selenium
More from Dr. Cohen:
Get eight solid hours of sleep every night. Block out all light (even clocks) to create total darkness.
Turn off all electronics one hour before bedtime.
Slowly take ten, deep nose breaths twice daily. Inhale for a count of six, hold for four, exhale for eight)
Get up from your chair at least once every hour during the day.
Take walks barefoot on the grass or sand.
Lie in the sun for 15 minutes without sunscreen, with your legs, arms, and torso exposed.
Replace your conventional toiletries with organic, paraben-free versions.
Eat only organic varieties of the “dirty dozen” foods.
Strictly avoid eating soy and all GMO products—especially corn, soy and canola.
Avoid hard liquor.
Limit your wine and/or beer intake to four servings weekly, and no more than two per day.
Keep your powered cellphone out of your pants pocket.
Wear boxer shorts, not briefs.
Have sex at least twice a week.
Perform at least four minutes of high-intensity cardiovascular intervals every four to five days.
Perform at least four minutes of high-intensity squats or pushups every four to five days.
In the weight room, lift heavier weights fewer times.
Take a longer walk, hike, swim or easy bike ride a few times weekly.
Limit any medium-intensity cardiovascular workouts to 30 minutes twice weekly.
Find something you love to do and do it almost every day (even if it’s only for 15 minutes).
Take some safe risks on a regular basis.
Compete in a sport, play a game, or accept a new challenge.
Replace your synthetic multivitamin with an organic, whole-food concentrate.
Get 20 minutes of mid-day sun and/or take 4000 iu of vitamin D3 daily
Take 2400 mg of EPA/DHA from a pure, triglyceride fish oil source.
Have one “power drink” daily (look for the recipe in the Complete Program section).
Have one tablespoon of coconut oil and one tablespoon of olive oil every day.
Eliminate all processed sugars or artificial sweeteners including corn syrup, fructose or fruit juices.
Stop eating wheat.
Eat broccoli, cabbage, cauliflower, Brussels sprouts, and/or button mushrooms every day.
Dr. Rick Cohen, M.D. is a leading authority in the fields of nutrition, sports performance and longevity medicine. He received his undergraduate degree in Biomedical Engineering with honors of distinction from Duke University in Durham, North Carolina and his medical degree from Hahnemann Medical University in Philadelphia, Pennsylvania.
Over the past 20 years, Rick has used his knowledge to create innovative health and performance protocols and specially-formulated nutritional products to bring thousands of sport enthusiasts and elite athletes to higher levels of health and performance. Rick is also a leader in the field of male functional hormone health and the author of the book “Be All the Man You Can Be” with over 100k copies sold in the past five years.
Currently living in western North Carolina, Rick’s passion for athletics extends beyond his work; in fact, it is a major part of his personal life satisfaction and well-being. He played ice hockey in college and competed on the world stage in the sport of luge, his wife is a nationally-ranked triathlete and health coach and his kids both were college athletes. So he personally understands how frustrating it can be to balance family, career, and an athletic passion. That experience is exactly what led him to create PureClean Performance.
About PureClean Performance:
PureClean Performance’s beet-infused, whole-food-based sports performance and recovery products are innovatively designed to not only improve performance but also to protect health and maximize overall well-being. PureClean Performance is launching a new program called FixMyT offering convenient and comprehensive hormone assessment and restorative protocols for men who want to “Be All the Man” they can be.
Read More About Rick Cohen:
https://www.facebook.com/PureCleanPerformance/
https://purecleanperformance.com/pages/about-us
https://www.instagram.com/purecleanperformance/
athletic performance be all the man dr rick cohen fixmyt joe lavelle longevity Low-T masters athletes pureclean rick cohen md testosterone wise athletes wiseathletes
FULL ARTICLE: https://www.wiseathletes.com/podcast/63-boosting-testosterone-right-with-rick-cohen-md/
I want to share this great podcast with you all!
This is a power packed discussion on the importance of balancing iron, copper, and magnesium with Paul Saladino and Morley Robbins. Two of my favorite educators!
It is at the core of the Mitochondrial Longevity Protocol we are focused on. https://purecleanperformance.com/pages/the-mlp-sign-up
I created the Mitochondrial Longevity and Performance (MLP), in an effort to advance the ground-breaking work Morely has done.
My MLP Program offers a modified version of the RCP (Root Cause Protocol), which has been adapted for those who are interested in improving their mitochondrial health to improve their athletic performance and lengthen their lifespan.
I am offering the MLP store on our PureClean Performance website as I believe it is the most important protocol we need to follow for longevity, health, and performance. You learn more about the MLP Formulary here and order products now at: https://purecleanperformance.com/pages/the-mlp-sign-up
I wish you all the best of health and luck this holiday season and look forward to very soon sharing some more special health and performance research and new global team developments I am working on with the goal of ending all aging!
In great health,
Dr. Cohen M.D. and the PureClean Performance Family
Welcome to the Ask Dr. Cohen series, part #6!
Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.
Does Beet'Ums have the same amount of nitric oxide boosting nitrates as your premium organic beet juice powder? How much is required of either to consume to equate? Meaning: (example) 2 chews= same nitrates as 1/2 teaspoon powder or whatever that equation may be.
Thanks for your question.
It is a bit of apples and oranges based on formula and use.
PureClean Beet has more beets and a total higher nitrate content per 10 grams serving but BeetUms contain a higher potency nitrate beet powder plus synergistic activators of cocoa flavanols and Careflow mango. in addition, BeetUms stay in your mouth of a longer period of time allowing for great conversion of nitrates to nitrites and then to NO.
The other advantage of BeetUms is that they are quite tasty, you can take them with you on a hike, ride etc and they do NOT require water prior to a race if you are sensitive.
The upshot is I use Beet'ums prior and during most regular workouts and then PureClean Beet or actually mostly our Chocoberry Blast formula in my blender drinks for daily nitrate nutrition.
Does taking amino acids break a fast?
Yes. Now the question is are you concerned about breaking IF or longer fast. Protein triggers mTOR which you want to trigger muscle and repair but you also need to turn it down. Best case is to use FA regularly as part of a health metabolic lifestyle and then do periodic 3x years 5 day Fasting Mimic diets for autophagy. I use a homemade version of the LNutra Proton diet. If you like FA in the window and feel better with a smaller eating window then use FA after morning activity and eat dinner earlier with ag least 3 hours until sleep. This is ideally the best circadian window.
What is the MLP store and what is the RCP?
Think of your body as like a battery, when you got an old and unworking or poorly working battery. What happens? It gets rusted! That's like what happens in your body when you have too much iron. The copper in the RCP is like the battery cleaner and optimizer, it makes it fresh new and full of energy. And the magnesium is that extra juice that makes the battery stay healthy and strong. The RCP understand the relationships of these elements and seeks to optimize health and wellness from a lack of these nutrients many are not able to get in poor growing soil for food, poor diets, and poor lifestyle conditions.
The MLP formulary is a collection of product to support overall health, wellness, and longevity to support your body battery. The benefits are:
1. Save hundreds of dollars and simplify the Root Cause Protocol product selection on a singular, easy-to-use shopping platform. 2. An average 25% off retail Root Cause Protocol products with further discounted access to our HEALTH+ labs assessments and coaching services. 3. The MLP formulary provides almost every professional, top-quality supplement needed on the lowest price. You also get access to Dr. Cohen's complementary MLP Handbook to boost your health!
The RCP The Root Cause Protocol (RCP) was developed by Morley Robbins, who transformed a career in the mainstream medical industry into a quest to learn the fundamental components of a healthy metabolism. The RCP is the culmination of his many years of research and is revolutionary in its approach to health from a truly holistic perspective, by looking at the whole organism and how all the elements work together, rather than limiting the focus to isolated nutrients or conditions. The RCP works by restoring balance to the key minerals – magnesium, copper and iron – that must work together in order to optimize energy and increase vitality. Restoring balance is a big undertaking, and the goal of the list below and the Handbook is to break it down into small pieces that can be easily integrated into a healthy lifestyle. Below you will find the full protocol, mapped out step by step so that you can see it for yourself. We recommend downloading the RCP handbook to use as you implement the protocol for yourself.
Any other questions, let us know!
The Highest Bar. Life Elevated. PureClean Performance
Certain foods can impede/block the absorption of flavanols when combined with other foods high in flavanols. We also suspect the blending of these foods with a smoothie full of flavanols must make it more of a problem as well. One of the main worst foods per the research studies we can see is a banana (healthy carb option, along with honey). This means make sure to avoid consuming bananas, which are high in polyphenol oxidase that causes the blocking of the healthy flavanol nutrition, when having your Chocoberry smoothie or any nutrient berry, veggie, or nutrient dense smoothie/meal. Bananas are a really common smoothie ingredient so remember this fact to maximize your beverage and health. Here are also some top foods in flavanols you can pay attention to and scroll down to see the picture of other high polyphenol oxidase foods: In addition to banana, leaves of beetroot and pome fruits were the foods with the highest PPO activity, and all had the ability to use (−)-epicatechin as an enzyme substrate."
Resources:
https://medium.com/beingwell/smoothie-sabotage-skip-the-banana-7463d2e114c7
https://pubs.rsc.org/en/content/articlelanding/2023/FO/D3FO01599H
Flavan-3-ols are bioactive compounds found in a variety of fruits and vegetables (F&V) that have been linked to positive health benefits. Increasing habitual flavan-3-ol intake is challenged by the generally low consumption of F&V. While smoothies are a commonly endorsed, consumer-accepted means to increase the daily intake of these important foods, fruits used for smoothie preparation can have a high polyphenol oxidase (PPO) activity and thus potentially affect the content and bioavailability of flavan-3-ols. To assess whether or not consuming freshly prepared smoothies made with different PPO-containing fruit impacts the bioavailability of the flavan-3-ols, a controlled, single blinded and cross-over study was conducted in healthy men (n = 8) who consumed a flavan-3-ol-containing banana-based smoothie (high-PPO drink), a flavan-3-ol-containing mixed berry smoothie (low-PPO drink) and flavan-3-ols in a capsule format (control). The peak plasma concentration (Cmax) of flavan-3-ol metabolites after capsule intake was 680 ± 78 nmol L−1, which was similar to the levels detected after the intake of the low PPO drink. In contrast, the intake of the high PPO drink resulted in a Cmax of 96 ± 47 nmol L−1, 84% lower than that obtained after capsule intake. In a subsequent study (n = 11), flavan-3-ols were co-ingested with a high-PPO banana drink but contact prior to intake was prevented. In this context, plasma flavan-3-ol levels were still reduced, suggesting an effect possibly related to post-ingestion PPO activity degrading flavan-3-ols in the stomach. There was a substantial range in the PPO activity detected in 18 different fruits, vegetables and plant-derived dietary products. In conclusion, bioavailability of flavan-3-ols, and most likely other dietary polyphenol bioactives, can be reduced substantially by the co-ingestion of high PPO-containing products, the implications of which are of importance for dietary advice and food preparation both at home and in industrial settings.
YOU MIGHT WANT TO AVOID PUTTING that banana in your smoothie. Researchers recently discovered that adding a banana decreased health-promoting flavanol levels. Smoothie sabotage: Skip the banana.
Smoothies can be a convenient and tasty way for me to consume fruits and vegetables that promote health. I sometimes struggle to get in recommended quantities of fruits and vegetables, so smoothies have become appealing.
But what combination is optimal? Can I blend a banana and blueberry into a smoothie?
University of California, Davis researchers recently found that blending certain ingredients in smoothies can influence whether your body gets a nutritional boost. Smoothie sabotage.
Smoothies have gained immense popularity recently as a convenient and nutritious way to consume fruits and vegetables.
Researchers valued the global smoothies market size at USD 6.68 billion in 2021. Rising awareness for a healthier life will likely boost market growth from 2023 to 2028.
The projected growth of healthy beverages will largely come from emerging economies such as China and India.
The drinks offer a quick and delicious means to pack vital nutrients into our diets, but one ingredient often finds its way into the blender without much thought: the banana.
While bananas are undeniably nutritious, their addition to every smoothie might only sometimes be the best choice for maximizing the nutritional benefits. Before we turn to smoothie sabotage, let’s look at the appeal of smoothies.
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A bit more about what PEAK ATP is and how that makes the UNBEETABREW + PEAK ATP Pre-Workout Stack so powerful and unlike anything else you've felt or seen before. In a nutshell, PEAK ATP® is a clinically validated and patented form of Adenosine 5’-Triphosphate (ATP) Disodium that’s identical in structure to the ATP produced and used by the human body. PEAK ATP® provides functional energy and potentiates the role of ATP in the body, particularly in combination with exercise - it allows users to do more and achieve more, with less fatigue.
Key benefits of PEAK ATP® Supplementation
Both long term and acute studies have shown effects of oral adenosine-5’-triphosphate supplementation on athletic performance, skeletal muscle hypertrophy and recovery in resistance-trained athletes, including:
Greater Muscle Strength
Increased Power Output
Reduced Muscle Fatigue
Improved Focus and Mental Speed
Increased Blood Flow
Optimized Performance
Key benefits of PEAK ATP® Supplementation
Both long term and acute studies have shown effects of oral adenosine-5’-triphosphate supplementation on athletic performance, skeletal muscle hypertrophy and recovery in resistance-trained athletes, including:
Greater Muscle Strength
Increased Power Output
Reduced Muscle Fatigue
Improved Focus and Mental Speed
Increased Blood Flow
Optimized Performance
Why is PEAK ATP® Important?
The demand for ATP is increased up to 1,000-fold during exercise, and ATP turnover can limit high-intensity performance. PEAK ATP® increases ATP pools, providing greater ATP availability during times of increased energy demands (e.g. exercise), delaying fatigue, and enhancing performance.
Who Benefits from PEAK ATP®?
Active Nutrition, Competitive Athletes but also Healthy Aging Athletes of all kinds are always looking for something to give them a competitive edge — whether for increasing power, strength, and muscle mass, reducing fatigue or improving recovery. PEAK ATP® does it all. Increasingly, everyday people trying to stay in shape are looking for supplements that can help them reap the most reward with the least effort. Because PEAK ATP® increases the work volume of a workout, it can help even the casual athlete or weekend warrior make the most of time spent exercising. PEAK ATP® is acceptable for use in sports and is not banned by any athletic body.
After much consideration, customer feedback and research, we are now introducing the UNBEETABREW + 30 PEAK ATP as the replacement for SPARQ (which has been discontinued) as the new PureClean Performance power pre-workout formula. The reason is simply that this is a much a more effective combination of pre-workout, energy, and body composition boosting compounds still while staying true to SPARQ's muscular excitability, nitric oxide endurance, and PEAK ATP benefits. On top of more favorable customer feedback, it is the clear choice for the future of PureClean Performance pre-workouts. Why PEAK ATP? PeakATP is clinically proven to increase ATP as well as nitric oxide, strength, and muscle power. Enhances lean muscle mass, hypertrophy, and faster recovery from hard physical activity. It is the fuel source immediately usable by the cells for peak performance, power, and strength naturally. When combined with the already potent pre-workout keto coffee of UNBEETABREW, the results are sight to behold.
How to Take PEAK ATP®
It is recommended to consume 400 mg of PEAK ATP® ~ 30 to 60 minutes prior to exercise as a “pre-workout”. Depending on the length of exercise (e.g. long-duration endurance activity) consumption of PEAK ATP® may also be useful as an “intra-workout” to provide a source of “in exercise/activity” fuel. On non-training days, it is recommended to consume 400 mg ~ 20 to 30 minutes prior to breakfast.
Feel free to enjoy UNBEETABREW up to 2 hours before your workout but make sure to take PEAK ATP 30minutes, indeed!
The Efficacy of PEAK ATP Formulations
As the benefits of PEAK ATP® occur acute to exercise and over time, in both resistance and endurance athletes, whether consumed before or during exercise – a range of product options is important.
Powder enables an effective combination with BCAAs, protein, or a CHO-e solution and supports a primary format used pre-or during exercise. This, however, makes it not so tasty.
Capsules and tablets enable mature consumers to personalize consumption, particularly on non-training days, in addition to complementing a high repertoire of other products. This is why we are using capsules on our UNBEETABREW + PEAK ATP formulation, in addition to the taste benefits.
Additional formats such as gels, chewing gum, carbohydrate chews, and effervescent tablets broaden application to endurance exercise, and the ‘during’ exercise occasion.
Furthermore, the relatively small dose of PEAK ATP® (400 mg) needed allows an efficacious dose to be used, whether on its own or as part of a product matrix (i.e. pre-workout). Therefore, PEAK ATP® can form strong combinations with related ingredients like creatine and beta-alanine.
Is PEAK ATP a Nootropic?
PEAK ATP® improves cognitive function following exercise.
The study examined the acute effect of PEAK ATP® vs. placebo on cognitive function, reaction time, multiple object tracking and mood in healthy men and women before and after a fatiguing exercise protocol. In this placebo-controlled crossover study 20 adults that were healthy, recreationally active individuals between ages 18-40 participated in the 14-day study. Subjects were given PEAK ATP® or placebo to ingest before performing an all-out three-minute sprint test on a cycle erometer (3MT). Researchers measured visuomotor reaction time, multiple object tracking speed, mood and cognition before and after participants' high-intensity exercise bouts. Researchers found that subjects supplementing with PEAK ATP® maintained proactive reaction time and improved reactive reaction time following a high-intensity sprint exercise. The study also showed that PEAK ATP® supplementation was able to decrease the number of errors during a reactive visuomotor task. It also suggested that ATP may mitigate exercise induced cognitive dysfunction.
Yes.
PEAK ATP + UNBEETABREW REVIEWS
If only the two were put to together, image how great that would be! Oh, wait, we did!
PEAK ATP:
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Erin Stern, IFBB Figure Pro/USATF Competitor
During training for the 2014 USAPL Nationals I came across Peak 400 (PEAK ATP) and was pleasantly surprised to find it cut down my fatigue levels during training.
Nick Weite, Powerlifter
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Sergey Cherednichenko, Personal/Fitness Trainer
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UNBEETABREW + PEAK ATP from our customers:
" I love UNBEETABREW + the ATP pills are something I take now before every bike ride. I can tell has improved my power output, power sustainability and it is something that is gut friendly."
"Nice easy to use boost."
"I love UNBEETABREW + the ATP pills are something I take now before every bike ride. I can tell has improved my power output, power sustainability and it is something that is gut friendly."
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PEAK ATP Clinical Research
Dr. Cohen is not just involved in the leaders in longevity medicine convene in Copenhagen, Denmark, here's what Dr. Cohen's also got to share from his recent developments
Here are some of the projects I am currently working on.
Individualized diet, lifestyle and training performance protocols for elite and other competitive athletes to improve endurance, recovery and resilience using information learned from metabolic testing. serum chemistry and continuous glucose monitors.
As director of medical innovations for a longevity company in the Bay Area, I work with a team of scientists, researchers and physicians to develop multi-organ system biological age vitality markers and then using this information provide tailored lifestyle/diet interventions to improve both objective and subjective markers of well-being and aging. These included individualized nutrition, activity, stress reduction (breathing), hormesis (cold exposure, sprinting, fasting etc ) and sleep optimization.
As founder of Ignite Longevity, my purpose is to assess and advance our current knowledge of the factors of aging. Within Ignite Longevity, I work with a select few clients to address the disease of aging in a methodical, comprehensive scientific manner using subjective criteria along with serial computer analyzed laboratory data and at-home biometric assessments.
Protocols include modulating longevity pathways including assessing and improving mitochondrial function, balancing the kinases AMPk and mTOR, using the peptides GDF11, Klotho and epitalon to support stem cell vitality and telomere length, thymic, pineal and hypothalamic restoration protocols and targeted polypeptide proteomic therapies!
After a week of excitement at the leaders in longevity medicine convene in Copenhagen, Denmark, here's what Dr. Cohen's got to share from his front seat at the conference to you that you must know! If you are interested in learning more about longevity and research that we apply into at PureClean Performance in addition to our health and performance boosting nutritional formulas, please see Dr. Cohen's MLP Formulary or contact us with questions.
AI Drug Discovery in China with Insilco Medicine's 6th Intelligent Robotics Lab. Yes, the use of AI is helping human discover drugs they could never alone discover on their own for challenging general health conditions and for maximizing longevity. They will place these technologies soon in the future inside hospitals for individualized and targeted therapies for patients with acute conditions as well with various discovers for anti-aging on the way.
Longevity specialists have discovered the secret behind way husbands tend to die before their wives....because they want too! :)
Niels Bohr's discoveries are still essential to the foundation of current anti-aging and longevity research, the man was a pure genius.
Molecule Protocol is a decentralized fund for non-biased clinical research and IP in Switzerland aims to bring more truth to research and research funding in the future.
Great talk on proteomic changes in the blood and tracking organ age overtime being remedied by simply infusing "old" blood with the blood of the young. This is also called the vampire treatment.
Physical activity and inflammatory hormesis: short and intense exercise has the greatest effect on reducing inflammation while hypoxic training amplifies the effect talk by Bente Klarlund.
Osteo-Arthritis & Cartilage Damage and cartilage restoration using TRN-002 cellular reprogramming to reset cells to youthful states and reverse disease.
Talk by Danish Parliament Member on how politicians are understanding the importance for health and wellness on the success of a nation.
Dublin is set to become the next longevity capital of the world with 10's of millions of dollars soon to be invested into longevity tech and anti-aging businesses.
Plant-based diets are a SCAM. Plant-protein diets, while many claim them to be "complete in protein" if they try hard, is way deficient in many minerals and vitamins. One of these most importantly researchers now are discovering is the compound, taurine, which a deficiency in accelerates aging, promotes poor cognition and focus, and general decline in health. Why foods are high in taurine? You got it, meat! All this also relates to the Root Cause Protocol by Morley Robbins and Dr. Cohen's MLP Formulary. This is a massive hole in the plant-based diet for health...
Metformin will soon get approval by the FDA to be studied as an anti-aging and longevity drug.
Two pharmaceuticals coming soon that will prevent muscle loss and speed injury healing. Dr. Cohen states, " we will be like cats."
There are countless exploding machine learning, data bases, and more that show signs we are very, very close to hitting the J curve in longevity and anti-aging research. So hold on, we can process and figure out data in a few days that used to take 20 years! Great times are ahead.
Croatia health representatives oppose and cite legitimate reasons for abandoning world health organization policy as inefficient and an potentially even more harmful alternative to follow vs. simply just doing nothing.
The Anti-Aging Extracellular Health Matrix by Joe Betts Lacriox.
Bat Lab in Dublin
Researches have very strong evidence to suggest that our ancestors of the human species only existed of a group of 1,300 "humans" and almost went extinct 900,000 years ago. They managed to survive in a small group count of 1,300 members for another 120,000 years until the world climate became more hospital to species growth! We, as modern humans (unbelievably but it actually makes sense) are experiencing today the grave negative consequences of their unavoidable "inbreeding" to survive for so long in our DNA. WOW!
More research backing the connection between gut health and brain health.
Read more about the convene below!
For a decade, the Aging Research and Drug Discovery (ARDD) meeting has consistently united prominent academics, startups, pharmaceutical companies, investors, and academic journal editors who are instrumental in shaping the burgeoning longevity biotechnology industry. The conference originated in Basel, Switzerland, a city that serves as the headquarters for pharmaceutical giants like Roche and Novartis. In 2019, the University of Copenhagen assumed the mantle and relocated the event to Denmark. Since then, local academic luminary Professor Morten Scheibye-Knudsen, who heads the biology of aging lab, has worked relentlessly to establish Copenhagen as a global hub for aging research. By maintaining rigorous standards for academic speakers and meticulously selecting sponsoring startups, he has transformed the ARDD into the largest industry event in the longevity biotechnology sector. Remarkably, the event remained open for on-site attendance throughout 2020 and 2021, adopting a hybrid format that attracted over 3,000 online delegates. In 2023, ARDD is celebrating its 10th anniversary, and, to the organizers' surprise, on-site attendance sold out a month in advance, with over 5,000 delegates participating online.
I have attended ARDD meetings since their inception, but this 10th anniversary is particularly noteworthy. The longevity biotechnology industry is clearly coming into its own, with more than 120 speakers, over 30 startups, and a host of investors and pharmaceutical companies convening at the University of Copenhagen. I will do my utmost to provide daily updates from the front lines. While it is clear that the field of longevity biotechnology is rapidly expanding, it can not fully function without the active participation of the physicians. Therefore, the conference dedicated the entire first day to longevity medicine. Longevity medicine took a significant stride forward as the third and largest Longevity Medicine Day (LMD) at the ARDD 2023 was epic. This prestigious event gathered a remarkable assembly of experts in geroscience and its clinical applications, reflecting a commitment to pushing the boundaries of healthy aging. Organized and chaired by Dr. Evelyne Bischof, MD, PhD, MPH, facilitated and supported by conference chairs, the event served as a platform to bridge cutting-edge research with tangible clinical impact.
The event commenced with a welcome address from Dr. Evelyne Bischof, MD PhD of Renji Hospital of Jiaotong University Shanghai and Director of Sheba Longevity Department, setting the tone for an intellectually invigorating discourse. “We need to enable and facilitate the permeations of healthy longevity medicine into the academic hospital settings, to the “sick-care”, and develop recommendations, guidelines and minimal quality standards for longevity physicians, clinics and curricula. That is the mission of our Healthy Longevity Medicine Society” she said in her lecture on “Healthy Longevity Medicine – restoring the biological age of individual optimal performance”. Notably, the co-moderator of this year's LMD was Michael Basson, the editor of Nature Medicine. He underscored the journal's mission to engage with evidence-based medicine's forefront, reinforcing the commitment to innovation and excellence.
In the first session of Longevity medicine lectures on Interventions, James Kirkland, MD, PhD, Professor of Aging Research Director, Robert and Arlene Kogod Center on Aging, shared insights on the geroscience RCT network, targeting cellular senescence and specifically illustrating novel senolytics compounds in the clinical setting, "more than 80 clinical gerotherapeutic intervention or observational studies are underway" he said. Thomas A. Rando, MD, PhD, Deputy Director, UCSL and previously Stanford Center on Longevity, elaborated on the translational research in stem cell aging, the influence on exercise on muscle rejuvenation, as well as the basic science of lifestyle interventions - providing a battery of objective RCT endpoints for longevity interventions. The quintessence of the reasoning behind the Economics of Longevity was brilliantly presented by Michael Ringel, Managing Director and Senior Partner at BCG: "The major way to extend from where we are is via geroscience... we need a stronger grassroot movement".
"From geroscience to gerotherapeutics, we are on the right path. However, our biggest challenge is that there are many ways to target aging, and demand is outpacing supply. Many people could already benefit from maximizing their health, and having more clinics and physicians will pave a brighter path for all," said Prof. Nir Barzilai of the Albert Einstein College of Medicine, USA. In the second session on longevity medicine therapeutics, which covered applied geroprotective interventions, drug repurposing, and discovery, as well as randomized controlled trials (RCTs), Dr. Joan Mannick, Co-Founder and CEO of Tornado Therapeutics, mentioned, "mTOR inhibitors may offer the greatest benefit to the oldest adult population. More trials are needed, and they are underway." Prof. Eric Verdin from the Buck Institute, USA, presented a novel DNA methylation clock resilient to changes in immune composition.
In the realm of clinical practice, Prof. Tzipora Strauss, Head of Sheba Longevity Department, setting shared insights on the first longevity department in an academic hospital Sheba Medical Center, where a cohort of patients will be enrolled for free and undergo longevity diagnostics and evidence-based interventions.
The longevity medicine day featured talks by the leaders of several prominent companies in the field. Jerry McLaughlin, CEO of Life Biosciences, opened the first session on longevity medicine interventions. The company is at the forefront of developing therapies targeting cellular senescence and other age-related mechanisms. During the lunch and learn panel on digital biomarker platforms in longevity medicine, Nawal Roy, Founder and CEO of Holmusk, presented insights into how digital biomarkers are revolutionizing longevity medicine. Jordan Shlain, Founder and Executive Chair of Private Medical, addressed the challenges of longevity medicine in primary care practice, offering a glimpse into the future of personalized healthcare. Gil Blander from InsideTracker presented longitudinal longevity data analysis, providing valuable insights and lessons from a decade of tracking biological markers.
The conference encompassed various facets of longevity medicine, including mental and behavioral health. Prof. Harold Pincus of Columbia University addressed challenges in the mental health in longevity as a domain, while Prof. Li Wenbin of Tiantan Hospital shed light on the lessons on senolytics from brain tumor clinical trials. Prof. Christoph Correll of Berlin Charite and Columbia University explored longevity in individuals with severe mental illness, underlining the potential to enrich both years and life. Prof. Christine Huang of the Hong Kong University delved into genetic underpinnings of aging and physical fitness. Various other distinguished speakers and supporters were present, enriching the day's proceedings. The Healthy Longevity Medicine (HLMS) session, featuring clinical case sharing and moderated discussions, served as a pivotal moment. This session showcased a range of clinical cases in longevity medicine, emphasizing the importance of clinical trials. Professor Andrea B. Maier, Director of the Centre for Healthy Longevity at the National University of Singapore, co-moderated the HLMS session. Renowned for her contributions to evidence-based interventions aimed at extending health and lifespan, Maier is a significant voice in gerontology and plays a crucial role in translating research findings into clinical practice.
As the day concluded, attendees transitioned to the renowned Bar7, where discussions continued, setting the stage for the opening day of the 10th ARDD conference, which I look forward to covering in following articles.
What is the Root Cause Protocol?
At the core of the Root Cause Protocol is the recognition that many health problems stem from imbalances in mineral levels within the body. Morley Robbins argues that these imbalances often result from a combination of factors, including nutrient deficiencies, excessive intake of certain minerals, and inadequate mineral transport within the body. By addressing these imbalances and optimizing mineral levels, the protocol aims to restore the body's natural equilibrium and promote overall well-being.
Dr. Rick Cohen, M.D. notes that one of the main strategies employed by the Root Cause Protocol is the use of targeted supplementation that involves identifying specific mineral deficiencies through comprehensive lab testing and providing the body with the necessary nutrients to correct these imbalances. For example, magnesium and copper are believed to play crucial roles in countless biological processes, and deficiencies in these minerals can contribute to numerous health issues such as fatigue, muscle cramps, and mood disorders.
Through meticulous analysis and careful selection of supplements, the protocol aims to restore optimal mineral levels and facilitate proper biochemical functioning. Another fundamental aspect of the Root Cause Protocol is the emphasis on mineral transport and utilization. Morley Robbins highlights the importance of addressing mineral transporters and carrier proteins to ensure that the body can effectively utilize the minerals it receives.
For instance, vitamin D is essential for calcium absorption, while ceruloplasmin, a copper-binding protein, is involved in transporting and distributing copper throughout the body. Iron metabolism is also a critical factor, as iron deficiency can impair the body's ability to transport oxygen and contribute to fatigue and anemia.
By promoting healthy mineral transport and utilization, the protocol aims to enhance the body's ability to harness the therapeutic benefits of various minerals. Furthermore, the protocol recognizes the impact of environmental factors on health. Morley Robbins highlights the role of toxins and heavy metals in disrupting mineral balance and hindering optimal nutrient absorption.
Chemicals such as lead, mercury, and cadmium can accumulate in the body over time and interfere with essential minerals like magnesium and zinc. Through detoxification strategies and supporting the body's natural detoxification pathways, the protocol aims to eliminate these toxins, allowing the body to function more efficiently and absorb nutrients more effectively. While the Root Cause Protocol has gained popularity among certain individuals seeking alternative approaches to health, it is important to note that its effectiveness and scientific basis remain subject to ongoing debate and investigation.
Critics argue that some of the claims made by Morley Robbins lack sufficient evidence or are not supported by mainstream medical research. It is crucial to approach any health protocol with a critical mindset and consult with qualified healthcare professionals to make informed decisions about one's well-being. In conclusion, the Root Cause Protocol developed by Morley Robbins is a comprehensive approach to addressing health issues by targeting the root causes rather than just alleviating symptoms.
The protocol revolves around rebalancing mineral levels, optimizing mineral transport and utilization, and addressing environmental factors that impact health. While it has its proponents and success stories, it is essential to approach any health protocol critically, consider individual factors, and consult with qualified healthcare professionals to make informed decisions about one
Does the Root Cause Protocol Work?
To repeat in some from of matter the key principles of the Root Cause Protocol:
1. Balancing Mineral Ratios: The Root Cause Protocol emphasizes the importance of balancing mineral ratios, particularly focusing on the essential roles of copper, iron, and magnesium in the body. By restoring proper mineral ratios, the protocol aims to alleviate various health issues. .
2. Supporting Mineral Absorption: Another fundamental principle of the Root Cause Protocol is to enhance the body's ability to absorb minerals effectively. This involves understanding the synergistic relationship between vitamins, minerals, and other cofactors, such as vitamin D, vitamin A, and vitamin K2.
3. Addressing Vitamin and Mineral Deficiencies: The protocol highlights the significance of identifying and addressing common nutrient deficiencies that can impede optimal health. By replenishing these deficiencies, it's believed that the body can regain its natural balance.
User Experiences and Testimonials: Many individuals who have followed the Root Cause Protocol report positive outcomes. Users claim that following the protocol has helped them improve their energy levels, reduce brain fog, enhance digestion, and minimize symptoms associated with various health conditions. Users have also reported benefits such as improved sleep quality, reduced anxiety, increased resilience to stress, and enhanced overall well-being.
While these personal experiences offer insight into the potential effectiveness of the Root Cause Protocol, it's important to note that individual results may vary.
While the Root Cause Protocol by Morley Robbins has gained popularity among those seeking a holistic approach to health, its effectiveness may be subjective and dependent on individual circumstances. Understanding the fundamental principles behind the protocol and hearing about user experiences can provide valuable insight when considering its potential benefits. As with any health protocol, it is always advisable to consult with a qualified healthcare professional before making any significant dietary or lifestyle changes.
What are the best Root Cause Protocol Supplements?
In the Root Cause Protocol, there are several supplements that play a crucial role in supporting optimal health and addressing underlying imbalances. These supplements are carefully selected to address specific deficiencies and support the body's natural healing processes. By incorporating these supplements into your routine, you can take important steps towards improving your overall well-being.
One of the key supplements in the Root Cause Protocol is magnesium. Magnesium is essential for hundreds of biochemical reactions in the body and is involved in energy production, muscle function, and neurotransmitter production. Adding a high-quality magnesium supplement to your daily regimen can help address any deficiencies and support optimal functioning throughout the body.
Another important supplement is vitamin C. Vitamin C is a powerful antioxidant that supports the immune system and is essential for collagen production, wound healing, and healthy skin. By including a vitamin C supplement in your daily routine, you can help protect against oxidative stress and promote overall wellness. Additionally, it is essential to include natural sources of vitamins and minerals, such as desiccated liver capsules, in the Root Cause Protocol. Iron is necessary for the production of red blood cells and oxygen transport throughout the body. By incorporating a beef liver supplement into your routine, you can support healthy energy levels and nutrition.
Omega-3 fatty acids are also a vital component of the Root Cause Protocol. These healthy fats, commonly found in fish oil supplements, are essential for brain health, reducing inflammation, and supporting cardiovascular health. By including an omega-3 supplement in your routine, you can support optimal brain function and overall cardiovascular wellness.
Finally, the Root Cause Protocol emphasizes the importance of mineral-rich sea salt. Sea salt contains essential minerals, including sodium, potassium, magnesium, and calcium, that are necessary for proper hydration, nerve function, and balanced electrolyte levels. By incorporating a high-quality sea salt into your diet, you can help support proper mineral balance and overall hydration. I
Incorporating these key supplements into your daily routine as part of the Root Cause Protocol can provide essential support for your body's natural healing processes. By addressing specific deficiencies and supporting optimal functioning, you can take important steps towards improving your overall health and well-being.
A list of all Root Cause Protocol Supplements can be found here.
Pros and Cons of the Root Cause Protocol?
The Root Cause Protocol (RCP) can be a valuable approach to improving your overall well-being. It's important to understand both the pros and cons associated with this protocol.
When considering the price, time, effort, energy, and potential confusion that may come with the Root Cause Protocol, there are various aspects to take into account.
Price: The Root Cause Protocol does not require any expensive supplements or specialized treatments, making it a cost-effective approach to improving your health.
Time: Implementing the Root Cause Protocol may require some time commitment as you learn about the protocol and make necessary adjustments to your lifestyle. However, with consistency and dedication, you may start to see positive changes over time.
Effort: Like any health protocol, the Root Cause Protocol does require some effort to implement. This may involve educating yourself about the protocol, sourcing quality nutrients, and making changes to your diet and lifestyle. It's important to approach these efforts with a positive mindset and be open to learning and adapting.
Energy: The Root Cause Protocol focuses on addressing root causes of health issues, which may require you to make changes to your diet and incorporate new habits into your daily routine. While this may initially require some extra energy, the long-term benefits of improved health and vitality can outweigh the temporary investment.
Being confused: The Root Cause Protocol may feel overwhelming or confusing, especially in the beginning, as you navigate through new information and concepts. It's important to approach this protocol with an open mind and seek guidance from qualified practitioners or resources to help clarify any confusion and ensure you are on the right track.
Overall, the Root Cause Protocol can offer numerous benefits for your health and well-being. By considering the price, time, effort, energy, and potential confusion involved, you can make an informed decision about whether this protocol is the right fit for you. Remember, implementing any health protocol requires commitment and patience, but the potential rewards can be well worth it.
What do the experts say about the Root Cause Protocol?
Positive reviews about the Root Cause Protocol:
1. "The Root Cause Protocol has been a life-changing approach for me. I have experienced significant improvements in my overall health and well-being since incorporating the protocol into my lifestyle."
2. "I highly recommend the Root Cause Protocol to anyone struggling with chronic health issues. It provides a holistic approach to identifying and addressing the underlying causes of illness, leading to long-term healing and vitality."
3. "Morley Robbins' knowledge and expertise in mineral balancing are unparalleled. His Root Cause Protocol offers practical and effective strategies for restoring mineral balance in the body, which is crucial for optimal health."
Negative reviews about the Root Cause Protocol:
1. "I tried the Root Cause Protocol, but unfortunately, it didn't deliver the results I was hoping for. Despite following the recommendations diligently, I didn't notice any significant improvements in my health condition."
2. "I found the Root Cause Protocol to be overly complex and difficult to implement. The instructions and guidelines were not always clear, making it hard to follow and stick to the protocol."
3. "While the Root Cause Protocol may work for some people, it didn't work for me personally. I didn't see any noticeable changes in my health, and I feel that the protocol may not be suitable for everyone."
The Root Cause Protocol FAQs .
QUESTIONS:
1. What is the Root Cause Protocol?
2. How does the Root Cause Protocol work?
3. What are the main components of the Root Cause Protocol?
4. What health conditions can the Root Cause Protocol address?
5. Is the Root Cause Protocol suitable for everyone?
6. How long does it take to see results with the Root Cause Protocol?
7. Are there any potential side effects or risks associated with the Root Cause Protocol?
8. Can the Root Cause Protocol be used alongside other treatments or medications?
9. Is the Root Cause Protocol scientifically proven?
10. Can the Root Cause Protocol be customized to individual needs?
11. Can the Root Cause Protocol be used during pregnancy or breastfeeding?
12. Where can I find additional resources, support, and testimonials about the Root Cause Protocol?
ANSWERS:
1. The Root Cause Protocol is a protocol designed to address the underlying causes of various health conditions.
2. The Root Cause Protocol works by focusing on optimizing key nutrients and addressing mineral imbalances in the body. This is achieved by implementing specific dietary and supplementation guidelines.
3. The main components of the Root Cause Protocol include the consumption of nutrient-dense foods, incorporating specific mineral supplements, and practicing certain lifestyle modifications.
4. The Root Cause Protocol has shown potential in addressing a wide range of health conditions, including but not limited to, fatigue, hormonal imbalances, nutrient deficiencies, and digestive issues.
5. While the Root Cause Protocol may be beneficial for many individuals, it is important to consult with a healthcare professional to determine its suitability for specific needs and circumstances.
6. The time it takes to see results with the Root Cause Protocol may vary depending on individual factors such as overall health, compliance with the protocol, and the nature of the health condition being addressed.
7. As with any protocol, there may be potential side effects or risks associated with the Root Cause Protocol. It is advisable to work with a qualified healthcare professional to minimize any potential risks and address individual concerns.
8. The Root Cause Protocol can be used alongside other treatments or medications. However, it is important to inform and consult with healthcare professionals to ensure compatibility and avoid any potential interactions.
9. Although the Root Cause Protocol is based on scientific principles and anecdotal evidence, it is always recommended to consult with healthcare professionals and rely on scientific research to make informed decisions about its use.
10. The Root Cause Protocol can be customized to individual needs. It is essential to work with a qualified healthcare professional who can assess individual requirements and tailor the protocol accordingly.
11. The use of the Root Cause Protocol during pregnancy or breastfeeding should be approached with caution. It is advisable to consult with a healthcare professional who can assess the individual's circumstances and provide appropriate guidance.
12. Additional resources, support, and testimonials about the Root Cause Protocol can be found through various online platforms, including official websites, forums, and social media groups dedicated to discussing the protocol. It is recommended to gather information from credible sources and consult with healthcare professionals for a comprehensive understanding.
The Root Cause Protocol and Dr. Cohen's Mitochondrial Longevity and Performance Program
Introducing Dr. Cohen's Mitochondrial Longevity and Performance Program, a cutting-edge approach to optimizing cellular health and unlocking the full potential of the human body. With a profound understanding of the intricate mechanisms within our cells, Dr. Cohen has developed a comprehensive program that revitalizes our mitochondria, the powerhouses of our cells, to facilitate enhanced longevity and performance. This is the main benefit to Dr. Cohen's program over the RCP program which is more geared towards mineral balance.
Drawing upon decades of scientific research and his expertise in mitochondrial biology, Dr. Cohen has curated a program that addresses the core principles of mitochondrial health along with the regular Root Cause Protocol steps. Through a combination of tailored nutrition, targeted exercise, and advanced supplementation, this program aims to restore and rejuvenate the mitochondria, which play a critical role in energy production, metabolism, and overall well-being.
Nutrition lies at the foundation of Dr. Cohen's Mitochondrial Longevity and Performance Program. Our dietary choices profoundly affect the health and function of our mitochondria. By adopting a personalized nutrition and supplementation plan, individuals can optimize their mitochondrial function and support optimal cellular energy production. Dr. Cohen's program provides meticulous guidance on the selection of nutrient-dense whole foods, as well as the appropriate balance of macronutrients and micronutrients to support mitochondrial health. Exercise is another essential aspect of this program, as it has been shown to modulate mitochondrial function.
Dr. Cohen's Program incorporates a tailored exercise regimen that targets the mitochondria, enhancing their capacity for energy production and improving overall resilience. With a focus on both aerobic and strength training exercises, this program is designed to optimize mitochondrial adaptation, leading to enhanced physical performance and protection against age-related decline.
In addition to nutrition and exercise, Dr. Cohen places emphasis on advanced supplementation to further support mitochondrial health. By introducing carefully selected supplements into the regimen, such as coenzyme Q10, alpha-lipoic acid, and resveratrol, copper, magnesium, and more individuals can enhance mitochondrial function, combat oxidative stress, and promote cellular longevity.
Dr. Cohen's Mitochondrial Longevity and Performance Program is a testament to his pioneering work in the field of cellular biology and his unwavering dedication to improving human health. By harnessing the power of mitochondria, this program offers a transformative opportunity for individuals seeking to optimize their well-being and unlock their true performance potential.
If you want to embark on this extraordinary journey with Dr. Cohen and discover a new level of vitality and longevity as you elevate your cellular health to unprecedented heights download his free MLP program here.
More About Dr. Cohen's Mitochondrial Longevity and Performance Program!
Dr. Cohen MLP Formulary, an exemplary addition to the medical field, stands as a testament to the meticulous craftsmanship of contemporary healthcare. With a profound commitment to patient care, this esteemed institution offers a unique opportunity to delve into the realm of wellness by embracing the paradigm-shifting Root Cause Protocol supplements.
It is through this visionary approach that Dr. Cohen MLP Formulary aims to render an exceptional service, while simultaneously empowering individuals to embrace a healthier, more enlightened existence.
Dr. Cohen MLP Formulary, recognizing the significance of fostering a culture of holistic healing, has artfully crafted a tantalizing proposition for those seeking genuine well-being.
By offering a remarkable 30% discount on the illustrious Root Cause Protocol supplements, this institution successfully balances affordability and unparalleled efficacy.
Through this gesture, Dr. Cohen MLP Formulary aims to redefine the landscape of wellness, making it accessible to a diverse range of individuals from all walks of life. In a world where the pursuit of health is often peppered with exorbitant costs, Dr. Cohen MLP Formulary stands as a beacon of hope. This illustrious institution understands that one's well-being should never be compromised on account of financial constraints.
By generously extending a markdown on the Root Cause Protocol supplements, individuals can experience the transformative power of Dr. Cohen MLP Formulary's visionary approach without shouldering a burdensome expense. It is important to acknowledge that Dr. Cohen MLP Formulary's commitment to quality has not wavered in the face of affordability. Each and every Root Cause Protocol supplement has been scrupulously selected, employing meticulous research and an unwavering dedication to excellence.
The discount, therefore, is merely an act of magnanimity, a testament to Dr. Cohen MLP Formulary's burning desire to make a lasting impact on individuals' lives, while consistently delivering impeccable results. By offering a substantial savings opportunity on the Root Cause Protocol supplements, Dr. Cohen MLP Formulary simultaneously demonstrates admirable compassion and fosters a virtuous cycle of wellbeing.
The transformative potential of these supplements, coupled with the institution's empathetic approach, becomes readily accessible to those who may have previously been impeded by financial barriers. Dr. Cohen MLP Formulary serves as a catalyst, fostering an environment where loving care and remarkable healthcare coexist harmoniously.
Moreover, Dr. Cohen MLP Formulary understands that true wellness encompasses not only the physical body but also the mind and spirit. In recognition of this holistic approach, the institution offers not just therapeutic supplements but also personalized guidance and support throughout one's wellness journey.
The dedicated team of experts at Dr. Cohen MLP Formulary is committed to providing comprehensive care that addresses the root causes of health concerns, unlocking the full potential for lasting well-being. Dr. Cohen MLP Formulary not only represents the pinnacle of contemporary medical expertise, but also redefines the very essence of wellness.
Through its pioneering approach and unwavering commitment to patient well-being, this institution offers a unique chance for individuals to embark on a transformative
Learn more about our top products in a recent article by 22 reviews.
This article's KEY TAKEAWAY from Huberman supplements is by incorporating some supplements into your daily routine, you can work to enhance your cognitive abilities, improve sleep quality, and maintain optimal health.
STOP BEFORE READING #1: Recommendations are always changing with new research and science. What supplements CEO Dr. Rick Cohen, M.D. use daily instead with dosage?
STOP #2: Learn about the what the Root Cause Supplement Protocol is and why this supplement protocol may be even better than what Mr. Huberman suggests in this article with dosing for living your best life. It gets a little complicated below, the goal should be to simply and easy maintain to what's really needed at the base level for the best benefits.
Supplements are commonly used by individuals seeking to optimize their health and well-being. In this article titled "Andrew Huberman's Supplements List" by FastLifeHacks, the author explores the recommended supplements suggested by Dr. Andrew Huberman, a world-renowned neurobiologist and expert in the field of brain health and performance. Dr. Huberman's extensive knowledge in neuroscience has provided insights into the impact of certain supplements on brain function, cognitive abilities, and overall vitality. The article delves into the specific supplements he suggests incorporating into one's daily routine to enhance mental clarity, physical energy, and overall cognitive performance. Throughout the article, readers will find a comprehensive list of recommended supplements, each accompanied by a brief description, highlighting their purported benefits. From crucial vitamins such as Vitamin D and Vitamin B12, which play vital roles in maintaining brain health, to adaptogens like Rhodiola Rosea and Ashwagandha, known for their stress-reducing properties, Dr. Huberman's recommendations cover a wide range of needs. The article also sheds light on the significance of omega-3 fatty acids in supporting brain health, with specific focus on the highly beneficial DHA and EPA. Additionally, Dr. Huberman emphasizes the role of magnesium, an essential mineral that contributes to neurotransmission and overall neuronal function. In conclusion, this article serves as a valuable resource for individuals looking to enhance their mental clarity, focus, and overall cognitive well-being. By incorporating Dr. Andrew Huberman's recommended supplements into their daily regimens, readers have the potential to optimize their brain health and improve their overall quality of life.
Below is a list of dietary supplements that Andrew Huberman, an American neuroscientist, uses and/or discusses, along with supplement dosage.
Supplements for Increasing Testosterone:
Tongkat Ali – 400 mg taken daily
Fadogia Agrestis – 400 – 600 mg daily, cycled
Huberman combines Tongkat and Fadogia, but they can also be taken separately.
Supplements for Improving Sleep Quality:
Magnesium L-Threonate – 140 mg
Theanine – 100-300 mg
Apigenin – 50 mg
More recently added:
Inositol – 900 mg
Huberman takes all 4 together around 60 minutes before bed.
Occasionally, when having difficulty sleeping, he adds:
Supplements for Boosting Mental Sharpness and Focus:
Alpha-GPC – 300 mg
L-Tyrosine – 500 mg
Phenylethylamine (PEA) – 500 mg
Generally taken at separate times, rather than combined.
Supplements for Maintaining Good Cognitive Function:
Omega-3 Fatty Acids – 2-3 grams of EPA daily
Glutamine – daily use
Creatine – daily use
Further Supplements Huberman Takes:
Vitamin D – important steroid hormone (see why oral Vit D this is not ideal)
Vitamin K2 – for cardiovascular health
Athletic Greens – broad spectrum micronutrients (see why this is a waste of money)
Rhodiola Rosea – an ‘adaptogen’ that can reduce perceived fatigue
Ashwagandha – an ‘adaptogen’ that can reduce cortisol (stress hormone)
Multivitamin – broad spectrum vitamins and minerals (see of better alternative that is absorbed better)
NMN – for improved energy levels
Further supplements Huberman discusses, but doesn’t mention taking:
Acetyl L-Carnitine – may help with weight loss, depression and male fertility
Cissus Quadrangularis – serotonin boosting
Nicotine – for focus and concentration
Turkesterone – mild anabolic properties
Supplements Huberman Doesn’t Take:
Tribulus – didn’t see benefits
Andrew Huberman appreciates the importance of healthy levels of testosterone, and suggests before adding any supplements “the basics” need to be in check, which are:
Good quality sleep
Healthy diet
Regular exercise (but not over trained)
Avoiding chronic stress
However, once those boxes are ticked, he mentions 2 supplements that have been useful for him; Tongkat Ali and Fadogia Agrestis.
He says that 6 years ago, his total testosterone was at around 600.
After he started taking Tongkat Ali and Fadogia Agrestis, it went up around 200 points to the high 700s / low 800s (ng/dL).
He continued taking these supplements consistently for several years.
Tongkat Ali comes from a plant that’s native to Southeast Asia. There it’s treated as a medicinal plant and has many different uses1.
Huberman explains that Tongkat Ali will increase testosterone, and the dose he uses is 400 mg.
Backing this up is a 2022 meta-analysis, covering 5 randomized controlled trials, showing that Tongkat Ali reliably increased total testosterone vs placebo. It looked at doses ranging from 100 mg to 600 mg per day.
Huberman suggests:
Taking it early in the day as it can have a mild stimulant effect.
Taking it every day, rather than intermittently, as the effect appears to improve as you get into the second and third month of use.
No need to cycle it, unless something has spiked on your blood tests – such as liver enzymes – suggesting the need to stop.
Interestingly, on Tim Ferriss’ podcast he was asked which he would pick, if he could only pick 2 supplements from a list of 4 (Tongkat Ali, Fadogia Agrestis, Omega-3s, Rhodiola Rosea).
Huberman said Tongkat Ali and Omega-3s. See timestamp.
I mention the above in case anyone’s deliberating between trying Tongkat Ali or Fadogia Agrestis.
Huberman’s Dose: 400mg per day
Fadogia Agrestis is a plant found natively in Nigeria, for which the stem is used as a herbal medicine to treat a range of issues.
For the purposes of testosterone increase, Huberman describes Fadogia as increasing Luteinizing Hormone (LH), which then stimulates the testes to produce more testosterone.
In his second interview with Dr Kyle Gillett (link), he says he’s been taking 600 mg per day – for 8-12 weeks at a time, then cycling off for a few weeks.
Contrast this with Tongkat Ali, which he doesn’t cycle.
Huberman notes that he monitors his blood regularly, and hasn’t seen any negative impact from Fadogia on his blood markers.Huberman’s Dose: 600 mg per day
Next on the Andrew Huberman’s supplement list is Zinc. He points to a 2020 paper3 showing that testosterone levels are negatively impacted by deficiencies in zinc, magnesium and vitamin D.
We discuss magnesium for sleep (above), and vitamin D (below), so in this section we’ll focus on zinc.
Zinc is crucial to the creation of Luteinizing Hormone and Follicle Stimulating Hormone. Luteinizing Hormone in males stimulates the testes to produce testosterone. Meaning insufficient zinc can result in less testosterone.
Whilst the mechanism is slightly different in women, insufficient zinc will also negatively affect women’s testosterone levels4.
Fun fact, whilst women have less testosterone than men, if you normalize their hormone values to the same units of measurement, they have more testosterone than all other hormones, including estrogen. Testosterone is the precursor to making estrogen (estradiol).
It’s worth noting that if you have adequate zinc levels, adding more zinc won’t boost your testosterone. Only that not getting enough is likely to decrease testosterone levels.
Dose: Huberman hasn’t mentioned the dose he takes. Although we do know the multivitamin he takes contains 15 mg of zinc.
NIH guidelines suggest males need 11 mg per day and women need 8 mg. With an upper limit guideline of around 40 mg for both sexes.
Zinc picolinate has been shown to be one of the most bioavailable forms of zinc5.
Boron is a trace mineral found in small quantities in many of the foods we eat.
Huberman mentions taking 2 – 4 mg of Boron daily in his MPMD interview. See 3hr 9m
In Huberman’s interview with Dr. Kyle Gillett, Kyle suggested that Boron may help lower high SHBG, and thus increase the amount of free testosterone available. See 1hr 12m
Boron is not considered an essential micronutrient, so there is no Recommended Daily Allowance (RDA) figure for it.
However, the NIH site suggests an “acceptable safe range” of boron for adults is 1–13 mg/day.
Dose: Huberman takes 2 – 4 mg per day
Huberman hopes that most people are able to fall asleep without assistance.
For those who don’t, he suggests there is a middle ground between taking nothing and taking sleeping pills.
It’s worth noting that for many people, even just the addition of magnesium and/or Theanine may have a positive effect on their sleep. Therefore Huberman discusses adding these one at a time.
After the audio clip we discuss all these sleep supplements in more detail.
Magnesium is very important to the human body, and is involved in over 600 enzymatic reactions6.
Specific to sleep, magnesium supplementation can activate the parasympathetic nervous system7, which is responsible for, among other things, slowing the heart and relaxing the muscles – producing a calming effect.
For those who aren’t getting adequate amounts of magnesium from their diets, which is approximately 48% of Americans8, supplementing it can have a noticeable affect on sleep.
Huberman personally preferences L-Threonate, but notes that Glycinate (also known as Bisglycinate) appears to work well too – as both can cross the blood-brain barrier.
In terms of suggested dosage for magnesium Huberman mentions:
My interpretation is that the dose is dependent upon the form of Magnesium. If it’s Magnesium L-Threonate, then less is suggested (~140 mg), whereas with Glycinate, the standard dose is slightly higher (200 mg or more).
For context, the Recommended Dietary Allowance (RDA) of Magnesium is around 420 mg per day for men and 320 mg for women, according to the NIH.
Magnesium L-Threonate is typically more expensive than other magnesium sources due to it being patented and sold as “Magtein” – more info.
Huberman’s Dose: ~140mg of L-Threonate
Theanine (or L-Theanine) is an amino acid. For example, it is found in tea and can have calming effects when supplemented9.
One of the ways it does this is to increase “alpha brain waves” – a type of brain wave that is associated with calm and relaxation10.
As opposed to Beta and Gamma brain waves – which are associated with alertness and problem solving.
Huberman notes that theanine can increase the intensity of dreams, and thus may not be suitable for those with night terrors or who sleepwalk.
Again, as with threonate above, Huberman has mentioned different doses at different times. For example, 100-300mg and 200-400mg. Granted it’s all in the same ball park. If you’re new to theanine, it’s probably best to start at the bottom end of the dosing scale (~100mg) and gradually increase as you see fit.
Huberman notes that for a small percentage of people, Theanine can be too stimulating:
Huberman’s Dose: 100 – 300 mg
Apigenin is one of the active ingredients in chamomile tea, and according to Huberman can help promote sleep and sleep onset.
Huberman notes that apigenin is a mild estrogen suppressor, and he doesn’t think women should take it.
He also notes that for men, taking estrogen levels too low can affect brain health and libido.
Authors note: Based on apigenin suppressing estrogen, it appears to be a supplement you’d want to be cautious of taking regularly. At least until there’s more research.
Huberman’s Dose: 50mg
Huberman occasionally takes 900 mg of Myo-Inositol along with his sleep stack of Magnesium, L-Theanine and Apigenin.
Saying that he has noticed an improvement in his sleep since taking it, specifically in terms of waking up in the middle of the night, and then being able fall asleep more quickly again after.
Inositol is a type of sugar, found in the brain and other tissues, which mediates cell signal conversion in response to hormones, neurotransmitters and growth factors. When these external signals reach the cell they are converted into internal messengers, for which myo-inositol is involved11.
To clear up some potential confusion on inositol naming, there are at least 3 different inositol supplements:
Myo-inositol (the type Huberman takes)
D-chiro-inositol
Inositol hexaphosphate (IP6)
If a supplement is simply named “Inositol”, it’s usually Myo-Inositol – but it’s worth checking to be sure.
Huberman says that if you ever really need to sleep, taking GABA and Glycine can help.
He describes it more as a “hard hit over the head”, and doesn’t recommend people take it regularly.
His reasoning being that he doesn’t like to take things that are too close to the neurotransmitter you’re trying to manipulate. In this case, taking GABA to manipulate the GABAergic system.
GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmittor in the brain. When supplemented it’s often with the intention that it will have a calming effect on the nervous system. There is some debate as to whether GABA crosses the blood-brain barrier12. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis13.
Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature14. In another study, 3 grams of Glycine before bed improved subjective sleep quality and sleep efficacy. Then objectively, using polysomnogram to measure, they found glycine reduced latency to sleep onset and latency to slow wave sleep15.
Dosage: In the audio clip above Huberman mentions 1g of GABA and 1g of Glycine. However, in his toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week.
In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week.
Side Effects: GABA can have sedative like effects at higher doses, therefore it’s important to treat it with caution. Do not combine it with driving a vehicle or operating machinery.
For those already taking drugs that interact with the GABAergic system, such as barbiturates and benzodiazepines, it would be especially important to consult with your doctor before taking GABA.
Huberman says that if you ever really need to sleep, taking GABA and Glycine can help.
He describes it more as a “hard hit over the head”, and doesn’t recommend people take it regularly.
His reasoning being that he doesn’t like to take things that are too close to the neurotransmitter you’re trying to manipulate. In this case, taking GABA to manipulate the GABAergic system.
GABA (Gamma-aminobutyric acid) is the main inhibitory neurotransmittor in the brain. When supplemented it’s often with the intention that it will have a calming effect on the nervous system. There is some debate as to whether GABA crosses the blood-brain barrier12. Whether it does or does not, it may also act on the peripheral nervous system through the gut-brain axis13.
Glycine is a non-essential amino acid, abundant in animal products. It’s thought to improve sleep by helping to reduce the core body temperature14. In another study, 3 grams of Glycine before bed improved subjective sleep quality and sleep efficacy. Then objectively, using polysomnogram to measure, they found glycine reduced latency to sleep onset and latency to slow wave sleep15.
Dosage: In the audio clip above Huberman mentions 1g of GABA and 1g of Glycine. However, in his toolkit for sleep and on Twitter he mentions 2g of Glycine and 100mg of GABA taken 3-4 times per week.
In his tweet he describes the Magnesium, Theanine & Apigenin combo, and then goes on to say he *also* takes GABA & Glycine 3-4 times per week.
Side Effects: GABA can have sedative like effects at higher doses, therefore it’s important to treat it with caution. Do not combine it with driving a vehicle or operating machinery.
For those already taking drugs that interact with the GABAergic system, such as barbiturates and benzodiazepines, it would be especially important to consult with your doctor before taking GABA.
Collagen & Glycine: Another route to consuming Glycine is through the consumption of collagen, which is 33% Glycine16.For example, a 12 gram serving, which is the suggested serving size on the Great Lakes box, would contain 4 grams of Glycine.
For those already taking collagen, it could be worth experimenting shifting consumption to the evening, and seeing if helps with sleep quality.
– For hard workouts or work sessions
One of Huberman’s preferred supplements for supporting cognitive function is Alpha-GPC (up to 3-5x per week). Mentioned as recently as Feb 2023 (timestamp).
If he really wants to push a gym session, or sometimes a work session, he’ll take 300 to 600 mg of Alpha-GPC prior. Combining it with coffee or yerba mate, and sometimes adding phenylethylamine also.
He goes up to 600 mg very occasionally, saying that at 600 mg he’s on the outer edge of what’s comfortable for him17. And that adding a coffee would put him over the edge. Alpha GPC + Stroke Risk? In podcast #80 Huberman mentions that a study found an association between long term use of AlphaGPC and increased risk of stroke18. One possible reason for this is that AlphaGPC increases blood levels of a chemical called TMAO, which itself is associated with atherosclerosis. It’s worth noting that this study looked at a cohort in Korea taking AlphaGPC regularly for cognitive decline. Whilst the paper doesn’t specify their daily dosage, reached out to the lead author (Gyeongsil Lee) to learn more. He said that in Korea, the typical dosage prescribed by doctors there is 400mg 3x per day, so 1,200 mg per day, every day. So what they’re taking in a single day is roughly comparable to what Huberman might take in a week. Huberman’s approach to reduce his TMAO levels (a tip from Dr Kyle Gillett, former podcast guest), was to add 600 mg of garlic (which contains allicin) the same day as taking AlphaGPC. Saying that his blood work showed a decrease in TMAO after he added the garlic.
Huberman’s Dose: 300 to 600 mg
– For improved focus and attention
Very occasionally (1x per week maximum) Huberman will use 500mg to 1,000mg of L-Tyrosine – which is a precursor to dopamine.
Pathway = L-Tyrosine -> L-Dopa -> Dopamine
He finds it enhances focus and attention, but it does come with a crash after. Noting that you don’t want to use it when you’re already sleep deprived.
He says that sensitivity to L-Tyrosine varies a lot. Some people can tolerate up to 2,000 mg, others find 100 mg is plenty, and for some the optimal dosage is zero.
He uses it occasionally, and has found it useful for working late to meet a deadline, but generally tries to avoid that.
Huberman’s Dose: 500mg
Related to dopamine precursors, Huberman mentions a supplement called Mercuna Pruriens which contains the direct precursor to dopamine; L-Dopa. However, he avoids Mercuna Pruriens because he finds it too intense with too much of a crash after.
Phenylethylamine, also known as beta-phenylethylamine, or PEA for short – is supplement, like L-Tyrosine, which increases dopamine.
Interestingly, chocolate is naturally rich in PEA.
Huberman says he takes it occasionally as a work aid to enhance focus, about once a week or once every 2 weeks.
He combines 500 mg of PEA with 300 mg of AlphaGPC, and says it leads to a sharp and transient increase in dopamine that lasts around 30 to 45 minutes. He finds the feeling from PEA more regulated and balanced than L-Tyrosine.
In terms of sourcing Phenylethylamine, not come across any well known brands selling it. Therefore it’s important to do your homework on where you buy it from.
Also, it’s worth being careful you don’t buy Phenylalanine by accident. The names look similar, but the effects are quite different.
If you’re thinking of trying PEA, it’s worth glancing over the potential side effects at this link prior.
Huberman explains that the most important food element for brain function is fat.
60% of the brain is made up of fat, and the remaining 40% is made up of water, protein, carbohydrates and salts19.
Noting that while most of us get enough omega-6 fatty acids, it’s common to under consume omega-3s.
Huberman suggests that everyone should be striving to get at least:
1 gram of EPA omega-3 oil per day
Potent sources include sardines, mackerel, salmon and caviar. Vegetarian sources include chia seeds, hemp seeds, flax seeds and walnuts.
Huberman aims to consume 2-3 grams of EPA per day, opting to take it as a fish oil supplement, on the basis that he rarely eats fish.
Glutamine (aka L-Glutamine) is one of 20 amino acids (the building blocks of protein), and is naturally derived from food sources.
It can also be taken as a supplement, and Huberman has been taking it regularly since his college days for its immune-enhancing effects.
Specifically it can aid with intestinal health24, and is an important fuel for immune cells25.
In Huberman’s podcast titled “Nutrients for Brain Health and Performance” (link), he describes how glutamine can also be beneficial to the brain.
First, glutamine helps in offsetting sugar cravings by communicating with the brain via glutamine-sensing neurons in the mucosal lining of the gut. On picking up the presence of the amino acid glutamine, these neurons signal satiety and satisfaction.
Secondly, he talks about the protective effect of glutamine on cognition in hypoxic conditions such as high altitudes or sleep apnea26.
Good sources of glutamine include beef, fish, eggs, dairy, cottage cheese as well as vegetables like beans, cabbage, spinach and parsley.
Dose: Huberman says that people use anywhere from 1 gram up to 10 grams per day. He says that he takes it regularly in small doses, but doesn’t mention the specific amount.
Dr. Galpin, who was interviewed on Huberman’s podcast, says his athletes take 20 grams per day, 10g in the morning and 10g in the evening.
Whilst creatine is a well known supplement for bodybuilding, Huberman explains that he takes it primarily for its cognitive benefits.
Specifically for its ability to help modulate and support the brain networks involved in focus and concentration.
He takes 5 grams per day of creatine monohydrate – mixing the powder into whatever he is drinking at the time.
In terms of timing, he takes it in the morning, or after his workout, it depends when he remembers.
Vitamin D is essential to the human body and has a direct effect on the expression of more than 1,000 genes in most of our cells27.
Huberman mentions in his interview with Rhonda Patrick (at 1:25:30) that he takes 5,000 to 10,000IU of vitamin D per day, and says his vitamin D levels are within range on blood tests.
It’s worth noting the multivitamin he takes, mentioned below, contains 1,500 IU (37.5 mcg) per serving (3 capsules).
Huberman mentions taking vitamin K2 on the MPMD podcast (link), saying that he noticed his cardiac markers improved after.
Vitamin K plays key roles in blood clotting, bone health and calcium transport.
There are two forms of vitamin K; K1 and K2. K1 is found naturally in plants, and has less bio-availability compared to K2, which is produced via bacteria fermentation, and found in fermented and animal products.
Huberman doesn’t mention the brand or dose of K2 he uses.
The adequate intake (AI) suggested by the NIH for vitamin K is 90 mcg for women and 120 mcg for men. Although they don’t state which form (K1 or K2).
There are two forms of vitamin K2, MK-4 and MK-7.
It is thought that MK-7 may have greater bio-availability than MK-4, and MK-7 can be converted into MK-4 in-vivo (in the body)28.
Athletic Greens is a brand of green powder that you mix with water and drink.
They’re a sponsor of Huberman’s podcast, and he discusses using them for over 12 years. Citing the vitamins, minerals and probiotics as the reason he takes it once to twice per day.
The product was formerly called “Athletic Greens Ultimate Daily”, and now it’s called Athletic Greens AG1, or just AG1.
Huberman has started taking Rhodiola Rosea prior to workouts, and found that he can push much harder and much longer through the workout.
He takes it at the same time as he takes Alpha GPC and says he’s impressed with it.
The benefits of Rhodiola Rosea include:
Reducing physical fatigue
Potentially enhancing memory and cognition
Below, Layne Norton, a guest on Huberman’s podcast discusses Rhodi
In Layne’s post on Instagram, he discusses dosage details, saying:
The Rhodiola extract should contain 3% rosavins and 1% salidroside.
It’s best to take on an empty stomach, but not close to bedtime, due to its slight stimulant effect.
In terms of dosage, amounts as low as 50 mg have been found to reduce fatigue, with 680 mg being the suggested upper limit, due to a bell-curve effect.
This info on dosages appears to come directly from Examine.com’s Rhodiola page, which Layne credits at the bottom of the Instagram post.
Huberman explains in his Tools for managing Stress & Anxiety video that he occasionally uses Ashwagandha during stressful periods.
It’s a plant that grows natively on the Indian sub-continent, and has been used for >3,000 years in ayurvedic medicine for a variety of issues.
Huberman notes that there has been significant research confirming this effect, such as a randomized controlled trial that found a 20% reduction in cortisol, and a 40% reduction in perceived stress, compared to the placebo group29.
However, Huberman doesn’t like to take it chronically, and will stop after a few days, or max a week, and then go back to his normal routines. This is to avoid dependence and a build-up of tolerance.
In Huberman’s AMA #3 he comments on Ashwagandha dosage and timing for the purpose of reducing cortisol, saying:
Dosage: 250-300 mg in the early afternoon, and 250-300 mg again in the evening
Timing: Huberman suggests that we want our cortisol to remain naturally elevated in the mornings. Therefore he suggests delaying the first dose of Ashwagandha until the afternoon.
He also suggests to avoid taking Ashwagandha prior to exercise, on the basis that some of the beneficial adaptations to exercise come from the short spike in cortisol that exercise triggers. Therefore we don’t want to blunt it.
Huberman says that he takes a multivitamin once per day. Specifically one called Opti-Men by Optimum Nutrition.
Saying that he has been taking it for about 25 years, and it’s more a result of habit than recent research.
However, he says he checks his blood markers regularly, and it certainly doesn’t appear to be causing any harm.
Huberman explains on Twitter that he started taking NMN around mid 2022. He describes elevated energy levels and slight appetite reduction amongst the benefits, although notes that he can’t be 100% sure that it’s from the NMN
The intention with supplementing NMN is to boost cellular energy by providing the precursor (NMN) to a coenzyme called NAD, which is important for cellular metabolism. With ageing, NAD levels decline30, and so the hope would be that NMN can restore NAD back to youthful levels.
Huberman mentions on Twitter he’s using the Momentous brand (source), but had also used Renue and liked it (source).
Below are supplements that Huberman has discussed on his podcasts, but hasn’t mentioned actively taking.
With many of the supplements Huberman discusses, he mentions them in the context of single use-cases.
For example, L-Tyrosine for increasing focus, or Tongkat Ali for increasing testosterone.
With Acetyl L-Carnitine (ALC) however, he mentions it in the context of multiple use-cases, including for:
Depression – A meta-analysis of 12 Randomized Controlled Trials (RCTs) found that ALC significantly decreases depressive symptoms compared with placebo, and offered comparable effects compared with anti-depressants.
Weight loss – A meta-analysis of 43 RCTs found that L-Carnitine (LC) showed anti-obesity effects in overweight subjects.
Male sperm health and fertility – A meta-analysis of 7 RCTs found that ALC and LC improved markers of sperm health and increased pregnancies.
To listen to Huberman talking about L-Carnitine, see 1hr 9m of podcast #11 for a general overview, and 2hr 12m of podcast #67, for discussion of L-Carnitine for male fertility.
In podcast #67 they mention that in some people, high doses of L-Carnitine may increase TMAO, a compound produced by gut bacteria that can have a negative effect at higher doses on the cardiovascular system31. TMAO can be measured via a blood test. They mention a potential way to mitigate it via consuming garlic, or taking around 600 mg of garlic extract, which contains allicin.
Huberman discusses cissus in the context of boosting serotonin.
Citing a study where participants took 300 mg of cissus quadrangularis for 6 weeks, and saw an increase in serotonin of ~30% versus placebo33.
The study was in the context of weight loss, and Huberman mentions that it should come as no surprise that an increase in serotonin can aid with weight loss.
Cissus Quadrangularis is a succulent plant from the grape family that is native to parts of Asia and Africa.
It’s used in traditional medicine for a variety of ailments.
Huberman mentions this supplement for interest, but doesn’t say that he takes it personally.
Whilst Huberman doesn’t take nicotine, and doesn’t recommend taking it, he has discussed it on multiple podcasts, so thought it worth a mention.
We’re all familiar with nicotine as the addictive chemical in cigarettes.
It’s also now available in other forms such as patches, vapes, gum and lozenges.
Huberman notes that Nicotine can aid with focus and concentraction.
With the effect due to it binding with the nicotinic acetylcholine receptors, which then trigger downstream release of dopamine and norephiphrine neurotransmitters:
He also tells an anecdotal story about a Nobel Prize winning friend who chews large amounts of nicorette gum, believing it helps with his focus (see audio clip below).
Similarly, Huberman’s friend Peter Attia tells how he has used nicorette gum and lozenges off and on for 10 years to aid with focus and concentration:
Attia notes that whilst Nicotine is addictive, he doesn’t personally find it addictive and regularly takes effortless breaks.
He said that he got some slack when he did an “Ask Me Anything” podcast on Nicotine and disclosed that he uses it.
However, he feels that the risk from nicotine gum and lozenges is far less than prescription stimulants such as Ritalin and Adderall, which have become popular in the US.
He explains that cigarettes contain about 1mg of nicotine each, whereas many nicotine gums and lozenges contain 4 mg or more. Which are large doses for people unaccustomed to nicotine.
Huberman asked sleep expert Matthew Walker on Twitter what effect nicotine has on sleep. He replied saying nicotine disrupts sleep significantly, specifically it:
Increases light stage 1 and stage 2 NREM
Increases the amount of time you are awake at night
Decreases the amount of deep NREM sleep
Citing this study.
Anyone considering trying nicotine should keep in mind its addictive properties, and note that it does raise heart rate and blood pressure temporarily34, important to know for people with high blood pressure or other cardiovascular issues.
It’s worth briefly mentioning Turkesterone, after Huberman discussed it on a Joe Rogan podcast episode. It’s worth noting though, that he hasn’t taken it before himself.
Huberman talked up the properties of Turkesterone quite highly, saying that it increases athletic performance and recovery comparatively to Deca – a well known anabolic steroid used by bodybuilders.
Based on my understanding of the literature, this appears to be an exaggeration. The limited research in mammals35 and humans36 indicates a small boost in athletic performance, but not on the level of anabolic steroids.
Interestingly, Huberman avoids some popular supplements, so I’ve summarized them below:
Whilst Melatonin is one of the most popular sleep supplements on the market, Huberman personally avoids it.
He explains this is due to its affects on sex steroid hormones – the pathways related to testosterone and estrogen, and not wanting to interfere with them.
He discussed with sleep expert Matthew Walker how a recent meta-analysis, in healthy (not older age) adults showed melatonin only increases sleep time, by on average, 3.9 minutes, and efficiency by ~2%.
In that discussion, Matthew suggests the most robust benefits are seen in the 60+ age range. Aging can cause calcification of the pineal gland, which decreases melatonin release – making supplementation more beneficial.
Huberman discusses these points with Matthew Walker from 1hr 36m of their podcast together (link).
Huberman personally finds that with 5-HTP, tryptophan (serotonin precursors), and serotonin itself, he falls asleep easily, has vivid dreams, then wakes up wide awake about 3 hours later.
This then negatively affects his sleep for several days after.
Tribulus is a commonly marketed supplement for testosterone boosting.
However, when Huberman experimented with it, he found an initial benefit, which then quickly dropped off (see 1hr 45m). Thus, he no longer continues taking it.
Huberman explains that he tests his blood twice per year in order to track and monitor his health.
This helps him to monitor the effect supplements are having on him. For example when he added Tongkat Ali and Fadogia Agrestis to boost his testosterone, he already had a baseline reading from previous blood tests. He was then able to test himself after using the supplements, to measure how they had impacted his testosterone and other hormones.
One company he has specifically mentioned for blood tests are Inside Tracker – who are also a show sponsor of his podcast.
In this post I’ve aimed to cover some of the more interesting supplements Huberman talks about.
If there’s a supplement you think I’ve missed, and you’d like to see covered, let me know below in the comments.
Note: This post is updated regularly, particularly as new information from Huberman comes out. See the change log for specifics.
If you found this post interesting, you may also like:
Andrew Huberman’s Diet – What he eats and when – the formula that works for him
Andrew Huberman’s Book Recommendations – the top books Huberman has read, enjoyed and recommends
Andy Galpin Supplements – used with his athletes for sports performance & recovery
David Sinclair Supplements – what the Harvard anti-aging professor takes and why
1
Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010
2
Mode of cellular toxicity of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male rat liver and kidney – Yakubu et al. | 2009 | Human & Experimental Toxicology
3
The causes of adverse changes of testosterone levels in men – Wrzosek et al. | 2020 | Expert Review of Endocrinology & Metabolism Journal
4
Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial – Nia et al. | 2021 | Journal of Sex & Marital Therapy
5
Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans | Barrie et al. | 1987 | Bioinorganic Interaction
6
Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
7
Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
8
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition
9
Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
10
L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
11
The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy
12
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
13
Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
14
New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
15
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms
16
High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis – Paz-Lugo et al. | 2018 | Amino Acids
17
Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
18
Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years – Lee et al. (2021) JAMA Neurology
19
Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
20
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
21
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
22
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
23
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
24
The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences
25
Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition
26
The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal
27
Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design
28
Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal
29
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults – Chandrasekhar et al. | 2012 | Indian Journal of Psychological Medicine
30
Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal
31
Gut Microbiota-Dependent Marker TMAO in Promoting Cardiovascular Disease: Inflammation Mechanism, Clinical Prognostic, and Potential as a Therapeutic Target – Yang et al. | 2019 | Frontiers in Pharmacology
32
Effects of L-carnitine supplementation on oxidative stress and antioxidant enzymes activities in patients with coronary artery disease: a randomized, placebo-controlled trial – Lee et al. | 2014 | Nutrition Journal | See references 4 to 9
33
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress – Oben et al. (2007) | Lipids in Health and Disease
34
Nicotine and sympathetic neurotransmission – Haass & Kübler | 1997 | Cardiovascular Drugs and Therapy Journal
35
Effects and applications of arthropod steroid hormones (ecdysteroids) in mammals – Dinan et al. | 2006 | Journal of Endocrinology
36
Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans – Isenman et al. | 2019 | Archives of Toxicology
37
Tongkat Ali (Eurycoma longifolia Jack): A review on its ethnobotany and pharmacological importance – Karim et al. | Fitoterapia | 2010
38
Mode of cellular toxicity of aqueous extract of Fadogia agrestis (Schweinf. Ex Hiern) stem in male rat liver and kidney – Yakubu et al. | 2009 | Human & Experimental Toxicology
39
The causes of adverse changes of testosterone levels in men – Wrzosek et al. | 2020 | Expert Review of Endocrinology & Metabolism Journal
40
Effect of Zinc on Testosterone Levels and Sexual Function of Postmenopausal Women: A Randomized Controlled Trial – Nia et al. | 2021 | Journal of Sex & Marital Therapy
41
Comparative absorption of zinc picolinate, zinc citrate and zinc gluconate in humans | Barrie et al. | 1987 | Bioinorganic Interaction
42
Magnesium in man: implications for health and disease – Bindels et al. | 2015 | Physiological Reviews
43
Long-term HRV analysis shows stress reduction by magnesium intake – Nolden et al. | RCT, n=100 | 2016 | MMW – Fortschritte der Medizin
44
Perspective: The Case for an Evidence-Based Reference Interval for Serum Magnesium: The Time Has Come | Costello et al. | 2016 | Advances in Nutrition
45
Theanine consumption, stress and anxiety in human clinical trials: A systematic review – Naumovski | Meta-review | 2016 | Journal of Nutrition & Intermediary Metabolism.
46
L-theanine, a natural constituent in tea, and its effect on mental state – Owen et al. | 2008 |Asia Pacific Journal of Clinical Nutrition
47
The cellular language of myo- inositol signaling | 2011 | Glenda E. Gillaspy
48
Effects of Oral Gamma-Aminobutyric Acid (GABA) Administration on Stress and Sleep in Humans: A Systematic Review – Hepsomali et al. (2020) | Frontiers in Science
49
Gamma-aminobutyric acid as a bioactive compound in foods: a review – Diana et al. (2014) | Journal of Functional Foods
50
New Therapeutic Strategy for Amino Acid Medicine: Glycine Improves the Quality of Sleep – Bannai et al. (2012) | Journal of Pharmacological Sciences
51
Glycine ingestion improves subjective sleep quality in human volunteers, correlating with polysomnographic changes – Yamadera et al. | 2016 | Sleep and Biological Rhythms
52
High glycine concentration increases collagen synthesis by articular chondrocytes in vitro: acute glycine deficiency could be an important cause of osteoarthritis – Paz-Lugo et al. | 2018 | Amino Acids
53
Source for 600 mg being his upper limit, see 1hr 41m 14s of Dr. Andy Galpin: Optimal Nutrition & Supplementation for Fitness
54
Association of L-α Glycerylphosphorylcholine With Subsequent Stroke Risk After 10 Years – Lee et al. (2021) JAMA Neurology
55
Essential fatty acids and human brain – Chen et al. | Acta Neurologica Taiwan | 2009
56
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
57
Metabolism of α-linolenic acid in humans – G.C. Burdge | (see section 7.2 of paper) | 2006 | Journal: PLEFA
58
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
59
Blood docosahexaenoic acid and eicosapentaenoic acid in vegans: Associations with age and gender and effects of an algal-derived omega-3 fatty acid supplement – Sarter et al. | 2014 | Clinical Nutrition
60
The Roles of Glutamine in the Intestine and Its Implication in Intestinal Diseases | Kim et al. | 2017 | International Journal of Molecular Sciences
61
Why Is L-Glutamine Metabolism Important to Cells of the Immune System in Health, Postinjury, Surgery or Infection? | Newsholme | 2001 | The Journal of Nutrition
62
The Possible Importance of Glutamine Supplementation to Mood and Cognition in Hypoxia from High Altitude | Quaresma et al. | 2020 | Nutrients Journal
63
Vitamin D: A Micronutrient Regulating Genes – Carsten Carlberg | 2019 | Current Pharmaceutical Design
64
Comparison of menaquinone-4 and menaquinone-7 bioavailability in healthy women – Sato et al. | 2012 | Nutrition Journal
65
A prospective, randomized double-blind, placebo-controlled study of safety and efficacy of a high-concentration full-spectrum extract of ashwagandha root in reducing stress and anxiety in adults – Chandrasekhar et al. | 2012 | Indian Journal of Psychological Medicine
66
Age-Associated Changes In Oxidative Stress and NAD Metabolism In Human Tissue – Massudi et al. | 2012 | PLoS ONE Journal
67
Gut Microbiota-Dependent Marker TMAO in Promoting Cardiovascular Disease: Inflammation Mechanism, Clinical Prognostic, and Potential as a Therapeutic Target – Yang et al. | 2019 | Frontiers in Pharmacology
68
Effects of L-carnitine supplementation on oxidative stress and antioxidant enzymes activities in patients with coronary artery disease: a randomized, placebo-controlled trial – Lee et al. | 2014 | Nutrition Journal | See references 4 to 9
69
The effect of Cissus quadrangularis (CQR-300) and a Cissus formulation (CORE) on obesity and obesity-induced oxidative stress – Oben et al. (2007) | Lipids in Health and Disease
70
Nicotine and sympathetic neurotransmission – Haass & Kübler | 1997 | Cardiovascular Drugs and Therapy Journal
71
Effects and applications of arthropod steroid hormones (ecdysteroids) in mammals – Dinan et al. | 2006 | Journal of Endocrinology
72
Ecdysteroids as non-conventional anabolic agent: performance enhancement by ecdysterone supplementation in humans – Isenman et al. | 2019 | Archives of Toxicology
#1 Eat unprocessed foods!
If you eat processed foods, don't even BOTHER about EXERCISING, you are WASTING your time. 80% of your body and healthy is determined by what you eat. Articles like this about burning body fat reinforce the wrong mindset and strategy; it's not more what you eat, it is what you DO NOT EAT.
#2. Eliminate visceral organ fat (body fat is okay!).
While there can be some individual issues, this very heavily directly relates back to point #1! Good news is that it takes about 6 months of SIMPLY NOT eating processed foods (and drinks) to slim down that visceral fat to a healthy level, and that is all without exercising! Yes, that is right, you can have subcutaneous fat from a health and longevity standpoint; you can look fat on the outside but not on the inside!
#3. Have a good amount of muscle and keep as much of your muscle on as you age as you can and do basic movements and activities!
Sorry endurance, "slim to win" sports, vegan and hard to keep muscle vegetarian diets, and calorie restrictors (which is really bad by the way). Once you loose muscle, espceially with age, you cannot get it back and you NEED muscle for health and longevity. Muscle keeps you young, keeps you strong and protects against illness and injury, and in general protects and supercharges your body. And other things.
Health is way overcomplicated. On a base level, new research is pointing to that these are the three things you only need to do for a long and healthy life.
Think you can do it?
What excuse can you make? Only 5% of the people in America do not make health excuses on this issue, are you one of them?
Health is achievable by almost anyone on the planet according to these standards.
Just do it.
Still think health and longevity is hard?
These three rules make health really easy. It is not true you are forever to follow in the same "genetic" fate as your parents, this is proven wrong. It is not true all you can do is eat "cheap" because healthy is "too expensive", that's lazy, that's not knowing what to do and calling it good and taking the easy way out, and/or not wanting to change talking. It is not true, you cannot achieve your health and longevity goals with great pain and expensive, actually it is so easy with these three steps!
Share this post with the people in your life who would find this interesting or who needs a wake up call.
On this health is expensive issue (a major excuse): According to Consumer Reports, grass-fed beef costs an average of $2.50 more per pound than conventional supermarket beef. REALLY? Can you not afford $2.50!? If you are reading this, chances are you can. Not only this, organic food is more expensive by little, but conventional prices are catching up really fast. This isn't even to mention that costs savings of eating healthy. Do you know what Harvard University is? Okay, then last point: Eating healthy vs. unhealthy diet costs about $1.50 more per day, according to Hardvard University.
Welcome to the Ask Dr. Cohen series, part #5! More about Dr. Cohen, M.D on Webmd
Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.
On your UNBEETABREW coffee product, do you still get the benefits and antioxidants of a regular cup of coffee in it? Secondly, would you consider it healthier than my regular cup of coffee to replace it with every morning to start my day and does it break my fast?
Yes it contains a full serving of organic freeze dried granules plus mushroom blend plus beet powder that act synergistically. It was developed based on what my Ukrainian grandmothers family ate before working in the fields: Borscht, Sautéed mushrooms, Black Coffee.
Yes, UNBEETABREW is more robust and as I mentioned and synergistic. You should replace your regular coffee with UNBEETABREW.
Can I use fundaminos in the AM after it without breaking my fast?
Technically using amino acids would provide nutrients to stop autophagy but wouldn't have much of a glucose effect so you would still stay in a fat burning metabolic state. We do NOT see glucose levels rise after use with Supersapiens CGM. I use FUNDAMINOS after workouts myself in the late afternoon or 45 minutes prior to dinner for any additional 40g equivalent of protein.
So if I work out in the AM, do you need the coffee and fundaminos after? If I purchase your fundaminos, should I buy the PURECLAEN PROTEIN protein or not needed?
FUNDAMINOS can be used after workouts, 2 scoops. UNBEETABEW is best used 45 minutes before workouts, max 2 times per day.
While FUNDAMINOS is 99% protein, PURECLEAN PROTEIN is a more complete source of protein nutrition as it offers the amino acids including vitamins, minerals, and collagen. It is not as quickly absorbed than FUNDAMINOS but you need to consume compete sources of protein. So, yes, I recommend supplementing with both FUNDAMINOS and PURECLEAN PROTEIN. For example, use PURECLEAN PROTEIN in a protein shake in the morning and FUNDAMINOS post-workout. With both these products in use during your day, you will also significantly lower your normal dietary need for protein from other sources as both these products are very high in protein and highly absorbed.
I like the chocoberry as a morning drink. Is it better before or after breakfast?
You can take this anytime. I always have it mixed with PURECLEAN PROTEIN and a few other ingredients as my morning meal!
The fundaminos I never know when to take - before bed? before or after physical activity? morning also? with or without food? with other drinks or drink ingredients? So far, I have been taking it after workout, and sometimes after dinner before sleep. And sometimes as a meal replacement or between meals - but it does not seem to work well like that.
FUNDAMINOS is best always without food to insure absorption. Some carbs are OK, I put methylene blue in my drink and have after working out or late afternoon to get in additional amino acids. If you are trying to keep a window without eating then avoid morning or bedtime. But if just trying to get enough amino acids (protein) then anytime is fine but away from fat and protein.
The pureclean powder I have 2 of them and they are going un-used because I prefer the chocoberry and it has the beet already in it. When i re-order like i just did - i re-order the chocoberry rather than the pureclean powder by itself. But I want to use them so they don't go to waste. Should I have 1 serving of chocoberry, and 1 of pureclean powder per day or is that too much? Should i just alternate each day between them?
Yes I prefer CHOCOBERRY BLAST as well. PURECLEAN BEET has more nitrates. Feel free to add 1/2 scoop of PURECLEAN BEET with it or save PURECLEAN BEET prior to physical activity (30 minutes) for a performance boost.
Also, should I cycle on and off these products? Or, be concerned with too much NO3 or oxalates from the beet powder? Or is that not an issue with these products? I am just using the recommended serving sizes as noted on the labels.
No need!
The Highest Bar. Life Elevated. PureClean Performance
Hi Richard, it's Dr. Cohen.
I wanted to let you in on a performance secret formula I just discovered
The formula is as follows; 1 cup of UNBEETABREW performance coffee and 600mg of PeakATP (which is currently the main ingredient in our SPARQ performance blend by the way).
I have been testing this simple recipe now in my performance-based workouts and it has improved my own total watts and power output instantly each time by 7% with less perceived effort. My stats with less RPE for a recent Liv02 CAROL bike trainer workout were as follows: Total Load: 266k watts up from 247k watts Average Load: 115 watts up from 106 watts 1 Minute Heart Rate Recovery: 14 beats up from 12 beats This may not sound like much but when you are looking for that extra edge with no extra training or effort and in a legal way for maximum performance a 7% instant increase is just MASSIVE. Any elite athlete will tell you the same.
I have also taken this recipe before lifting weights and other performance activities and am loving this.
I want you all to try out this formula combo I created for yourself so here's what I'll do: I will offer 5 UNBEETABREW coffee packets with 4g of Peak ATP for $17.50. All you have to do is have a cup of UNBEETABREW and 600mgs Peak ATP 30 minutes before your exercise performance test, workout, or race. You'll have 5 attempts to use to truly gauge the benefits.
Here are some objective ways to assess that I recommend.
1. On a trainer ride at a consistent pace and then faster for a bit (something close to what you normally do) and recovery for 1 minute to see heart rate recovery.
2. Check your total watts on a FTP (Functional Threshold Power) assessment.
3. Any workout where you measure the total output or even the distance. (A 20 minute hill climb or time trial for example)
4. Before lifting weights but to judge the effects and your perceived workout. I am confident that 90% or more that take this UNBEETABREW Peak ATP challenge will both feel and be able to measure the difference in their performance instantly .
There is no risk to you to try because: If you love it, you just upped your game with a powerful performance boosting recipe and you also will receive a $17.50 credit off a full bag of UNBEETABREW and Peak ATP supplement to use next time.
If for some reason, this combo is not right for you, just let us know and you can use the $17.50 credit off any other PureClean Performance product. You can purchase the UNBEETABREW & PeakATP performance bundle here.
Any questions? Send me an email! Looking forward to hearing from you!
In great health,
Dr. Cohen, M.D
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Listen & Download: Morley Robbins on The Root Cause Protocol: How to Reverse Disease & Restore Health Podcast
Listen & Download: Morley Robbins on Magnesium, Stress, Mineral Balance and the Root Cause Protocol
Watch: Morley Robbins on The Root Cause Protocol: How to Reverse Disease & Restore Health
Watch: Iron Overload / You're NOT Anemic | The Root Cause w/ Morley Robbins Pt. 1
Explore: The Root Cause Protocol Website
Follow: @therootcauseprotocol
Learn: Magnesium Advocacy Group
Connect: Morley Robbins on linkedin
Listen: Morley Robbins on The Root Cause Protocol: How to Reverse Disease & Restore Health
Buy: Cu-RE Your Fatigue: The Root Cause and How To Fix It On Your Own by Morley Robbins
While Superspaiens may or may not be available for mass retail in the USA due to cross country regulations in the future, right now you can purchase the Superspaiens system in the USA with PureClean Performance! Enjoy full unlocked access in the USA with our coaching program distribution agreement with Supersapeins to the Superspaiens world's best glucose monitoring system for athletes. APP download free in the USA.
SAM "THE ENGINE" BRIGGS
CrossFit Games Winner
"If I'm totally depleting myself during training, I'll go into the Games already depleted, and that's not a good place to start."
KRISTIAN BLUMMENFELT
Gold Medal Triathlete
"Nutrition is the 4th and most important leg of the triathlon."
Skye Moench
From tax accountant to IRONMAN winner.
"Quantity has never been an issue for me. But with Supersapiens I've really dialed in both what and when I need to eat."
"In a race where I need to perform for hours on end, Supersapiens has shown how important it is that I maintain high glucose. And now I can emulate that in my training."
"When I finish a tough session, I can manage recovery all on the app. Big training weeks means I need to hit recovery and manage my glucose levels if I want to go week after week."
SUPERSAPIENS ATHLETES
A Global Community
"It gives you a picture of what's going on inside your body... all the time!"
New Tech Banned From Bike Races | Supersapiens Blood Glucose Monitor First Look
Supersapiens uses a blood glucose sensor to give riders valuable data which can lead to better performance on the bike. The data is so useful that the UCI have already decided to ban it's use in competition! Join Conor as he takes a deep dive into this tech and explains why it represents such a big revolution in cycling training data.
Supersapiens Glucose Monitor Reviewed - Is Bonking A Thing Of The Past!?
The Superspaiens Continuous Glucose Monitor (CGM) has taken the cycling world by storm, now adorning many Pro cyclists' arms during the off-season and hitting the headlines when banned by the UCI. But is it any good for bike riders such as you and me? Here's our full review of the Supersapiens system from a cycling perspective to see whether it's worth your hard-earned cash.
NUTRITION FOR TRIATHLETES
Supersapiens CGM For Triathlon?
"I am using Supersapiens and it definitely has added useful info to my fueling strategy. , Not only in workouts, but overall eating as you mentioned. Thanks for your work!"
MATT HANSON
Ask the Pro
"Full data rate information in real time on multiplatform wearables will be the next big step in this technology and maximize it as a profitable consumer device and for health and performance is here."
Becoming Supersapiens with Jan Frodeno
Supersapiens Application Tutorial for the Abbott Libre Sense Glucose Sport Biosensor
CGM and Energy Management for Athletes
Supersapiens 4 Pillars of Performance for Athletes Training with CGM
Supersapiens | CGM and The Future of Sports Performance
Welcome to the Ask Dr. Cohen series, part #3!
Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.
Can I take citrulline supps instead of beet juice for NO boost, like Swiss RX?
Thanks for the inquiry, Terry.
Swiss RX is just citrulline with a bit of polyphenols. Nothing special. If you want to use a more effective product try Nitrosigine combined with beet nitrates found in: PURECLEAN BEET, BEETUMS, CHOCOBERRY BLAST, UNBEETABREW.
Is Fundaminos a complete protein support?
We have four different blends inside Fundaminos designed for flavor, taste and goals for health and performance. Not just a 1 single amino acid, it's the most complete amino acid supplement we know of. As for if it is complete support, you'll need amino acids PLUS collagen; so, checkout our PURECLEAN PROTEIN supplement for both of those. FUNDAMINOS is great low calorie amino acids, rapidly absorbed and highly concentrated and value protein support for muscle and body health and wellness. PURECLEAN PROTEIN is a great supplement for a healthy balanced protein-rich diet.
What supplements do the Cohens take (Dr. Cohen and his family) daily?
Our personal foundational use includes as much support in complete forms. It is all focused on optimizing mitochondrial function
PURECLEAN PROTEIN and CHOCOBERRY BLAST with frozen berries and C8 MCT oil
FUNDAMINOS essential aminos with 15mg Methylene blue added
Adrenal Salt blend with 500mg sodium from pink salt, 500mg potassium from carbonate and 400mg of vitamin C from Camu powder
800 mg of magnesium daily using glycinate, malate and topical spray
Beef Liver capsules with added copper 4mg
Bee Pollen 1 tsp daily
Sea Veggie added to food or use Swanson Sa Veggies capsule
Cod Liver Oil 1 tsp daily (jigsaw Health, Rosita, Garden of Life) all do NOT spike with synthetic A
Whole C 500mg from Amla or acerola or camu
Gamma E capsule 1 daily
UVB light box 10 minutes every 3 days
Near Infrared light 30 minutes daily
Blood donation to remove iron every 8 to 12 weeks to keep ferritin around 30.
To optimize RBC function, I use hypoxic training on an indoor CAROL bike.
Jackie is racing so just has a much varied training program.
Hope that helps we do a few other things but this is our key to health! Working so far!
The Highest Bar. Life Elevated. PureClean Performance
Welcome to the Ask Dr. Cohen series, part #3!
Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.
"I am partial to whey protein for the taste and amino acid content, can you please advise?
Whey, commonly used in protein powders, is a poor option because it almost certainly comes from diseased cows (as all big agra dairy does).
Even if it did not, you have to avoid consuming much at one time because unlike (say, casein), it is seen by the body a bit like sugar and anything over X (a low number that varies by individual) it will be converted to fat.
But it mixes easily, can readily be "enhanced" with sugar and various flavors, so it's popular. Plus the product packaging often features a steroid-abusing dude so you know if you just eat this stuff you will have huge muscles too (gee, it’s the protein powder and not the steroids?). The gas and bloating are just side "benefits" for you to enjoy!
As we know, and I can speak true with 30 years work in this business, for most in the "supps market" it is just selling stuff and not about what is best for people. Read it again.
As a side note, please read some of Morley Robbins work if you want to read ground breaking research. It is grounded in Weston Price but advanced by over 100 years of hidden or ignored research.
Humanity is copper deficient and iron overloaded, health stretches way beyond what is the best protein powder (which you can learn more protein facts here on which is the bestt). Throw in deficiencies in magnesium and retinolA and overuse of synthetic vitamins and we have been led down a life of disease and profitability for those who manage it.
Our unsung hero serum assessments can help, like a lot, but we are working on advancing this with T2 MRI for iron in tissue, mitochondrial enzymes and metabolic function.
These are the basics of this work, pay attention men over 30 because this imbalance hurts your health the most:
Donate blood!
B vits from foods - liver, bee pollen, etc
800mg magnesium glycinate or bicarbonate or malate
Whole vitamin C Amla, camu 500mg to 1000mg daily
Adrenal support - pinki salt and potassium
Cod liver oil with natural vitamin A (Jigsaw, Rositas) 1100ug
Copper bisglycinate work up to 6mg daily or 4g and copper hydrosol 1TBS from Sovereign Silver.
Contact us for more info on this, and mention the Root Cause Protocol for more info
"How many milligrams of nitrates do I need per day for cardiovascular and performance benefits from beet juice?"
400 to 500 mg per day. BUT, beet juice products are not allowed to say how many grams of nitrates are in their powder! WHY? Because "someone" bought a patent on the words "nitrates and beet juice powder", so companies cannot put the amount on their label or product description. To understand which beet juice powder to buy it can get really confusion and lots of people lie and get away with "iffy" marketing claims. To make things easy on you, we have a CoA on every of our PURECLEAN BEET beet juice powder jar that is 3x the nitrate content of any leading beet juice powder product, anywhere. Ask and we will send to you.
"What makes you products special, I'd like to learn more about your products."
All our products are 100% natural, non-gmo and are in general free of common allergens. We source from sustainable and ethical sources and directly from the USA whenever possible. If you need specific info on a certain product, please contact us at operations@purecleanperformance.com or contact us by phone at 1-888-371-1033, or during normal business hours send us a message!
Thanks for reading. 'Till next time!
Dr. Cohen and the PureClean Performance Team
The Highest Bar. Life Elevated. PureClean Performance