Welcome to PureClean Performance

1) Thou Must Avoid Dieting (but Always Eat Well)

Brand labels—Keto, Paleo, Vegan, Mediterranean—matter less than food quality and pattern consistency. Large cohort analyses emphasize diet quality over diet type for long-term health and mortality reduction. See Harvard Nutrition Source and Harvard Health. Choose organic, grass-fed, pasture-raised, wild-caught when possible. Avoid ultra-processed foods, refined oils, and added sugars. Eat locally, seasonally, ancestrally. Walk briefly after meals to blunt glucose spikes; even a short post-meal walk helps control blood sugar according to emerging evidence from randomized and mechanistic studies (Engeroff 2023; translational coverage via NLM Research News and a 2025 trial in Scientific Reports).

2) Thou Must Move More (and Exercise Less)

Train mostly easy, sprinkle intensity with intent. Zone-2 style efforts are popular for aerobic base; however, evidence is mixed on “optimal” intensity for mitochondrial adaptations. A 2025 narrative review suggests higher intensities can be critical for cardiometabolic benefits when volume is limited (Sports Medicine 2025). Practical synthesis: accumulate plenty of low-stress movement; add brief, hard intervals; lift 1–2×/week to maintain muscle and metabolic health. Higher training frequency generally drives larger mitochondrial gains per hour trained (Molmen et al.).

3) Thou Must Understand Nitric Oxide (the Miracle Molecule)

Dietary nitrate from beetroot increases nitric-oxide bioavailability, supporting endurance, exercise efficiency, and blood-pressure modulation. See systematic reviews and meta-analyses in Nutrients 2020 and Nutrients 2017. Practical on-ramp: PureClean Beet™, ChocoBerry Blast™, and UnBeetABrew™.

4) Thou Must Live Freely (but Thoughtfully)

Filter inputs, not curiosity. Step out of fear loops by challenging internal narratives, pausing doom-scrolling, and selecting information diets as carefully as food. Use movement and connection to reset autonomic tone and recover perspective.

5) Thou Must Put Health First (and Athletic Performance Second)

Athletic peaks built on fragile foundations collapse. Build a resilient terrain first: sleep sufficiency, nutrient-dense food, movement frequency, sunlight, and stress hygiene. Then layer performance blocks. If you want precision coaching, set a consult with Dr. Cohen or Coach Jackie via our contact page.

6) Thou Must Prioritize Protein

Protein preserves muscle, powers recovery, and supports hormones and mitochondrial function. For active adults, consensus ranges ~1.4–2.0 g/kg/day (~0.64–0.91 g/lb) with higher intakes during heavy blocks, aging, or calorie deficits; see the ISSN Position Stand (2017). Full essential amino acid (EAA) profiles outperform BCAAs alone for stimulating muscle protein synthesis (Wolfe 2017). Practical stack: daily PureClean Protein™ for complete + collagen proteins; FundAminos™ pre- or intra-workout for rapid EAA delivery.

7) Thou Must Sleep More (in Order to Really Recover)

Adults should average at least 7 hours nightly; insufficient sleep links to obesity, diabetes, hypertension, mood disturbance, impaired immunity, and higher mortality (Consensus Panel; NHLBI; CDC). Guard sleep like training. If you need a pragmatic nudge, integrate nightly routines and environmental tweaks before adding supplements.

8) Thou Must Avoid Over-Supplementation (K.I.S.S.)

Pareto the stack. Emphasize foundationals you’ll actually take consistently. Leverage our MLP formulary for vetted basics, then layer targeted tools based on terrain signals, not influencer trends.

9) Thou Must Connect to a Life Purpose

Purpose organizes behavior, buffers stress, and improves healthspan. Re-anchor through social connection, self-expression, and service. Ask better questions, iterate your aim, and keep the feedback loops honest.

10) Thou Must Have Fun (as Often as Possible)

Play is biologically necessary. Schedule unstructured, low-stakes fun to widen affective range, spark creativity, and accelerate recovery. Joy is a performance enhancer.

11) Thou Must Master Thy Metabolism (or Pay a Huge Price)

Metabolic fitness underpins every system. Resistance training raises resting metabolic rate and improves body composition (MacKenzie-Shalders 2020 meta-analysis; classic data in Pratley 1994). Combine frequent movement, adequate protein, high-quality sleep, and periodic high-intensity doses to sustain mitochondrial output and insulin sensitivity.

12) Thou Must Set Measurable Goals (Get S.M.A.R.T.)

Specific, Measurable, Achievable, Relevant, Time-bound. Write the target, define the metric, set the constraint, and commit to a review cadence. Then execute.

Product links: PureClean Beet™ | ChocoBerry Blast™ | UnBeetABrew™ | PureClean Protein™ | FundAminos™

Continue exploring: Ask Dr. Cohen Archives