ASK DR. COHEN #2

Welcome to the Ask Dr. Cohen series, part #2!

Got a question? Use this form to have your question(s) answered by Dr. Cohen for next time.

"I've been wondering, since you all have mentioned this before, what the research is behind keeping workouts shorter and harder, especially for testosterone. Thanks!

In numerous clinical studies, it’s a fact, intense exercise over 1 hour decreases testosterone. Why 1 hour? It’s the time when the body outputs a stress response to essentially “protect itself” against sustained efforts. It does this with the release of stress hormones (like cortisol) which in turn decreases the product of testosterone. This hurts recovery and gains. So if you want to maximize your strength AND endurance while going intense (zone 4), always keep those workouts under 1 hour. 

NOTE: Zone 2 workouts, like walking, can be done over 1 hour without risk of hurting your testosterone levels. So make sure to balance your hard workouts with easy ones, too!

"Can I drink amino acids before exercise, or just after and/or during?"

Yes, you can! In some ways, this may be the best time to take amino acids (30 minutes before) to prime your body with the protein it needs to prevent unnecessary muscle breakdown and soreness and to boost recovery. We need to make sure that the amino acids are balanced with both essential and branched chain amino acids. If we only take BCAA's, or imbalanced aminos, we are putting ourselves at risk for muscle breakdown. Learn more about how BCAA's shrink muscles here. You can also read the athlete's guide to amino acids here on the best way to take the balanced FUNDAMINOS amino acids for specific goals.

" What type of Vitamin D supplement I should take this winter, always been curious, thanks!"

You can get Vitamin D through direct sun skin exposure (or with a Vit D lamp) or orally with pills or liquids. Pills are a great option for on the go Vit D. Oral liquids are also great if the liquid is held in the mouth for about 1 minute. FYI: Vit D (and any type of Vit D) is also improved with the combination of Vit K. The best way to get Vit D in the winter, however, is through skin exposure from a Vit D lamp. They are initially more expensive but they offer the most natural and strongest way for your body to get the full spectrum energy and healthy boosting light exposure it needs. Check out our favorite sun lamp, SPERTI, here. 

NOTE: All PCP VIP members will receive discounted pricing on the SPERTI sunlamp if they wish to have one. 

Thanks for reading. 'Till next time! 

Dr. Cohen and the PureClean Performance Team

The Highest Bar. Life Elevated. PureClean Performance