wise athletes podcast #63 -- Boosting Testosterone Right with Rick Cohen, MD
Sponsor: RePowerU -- a free fitness practices assessment (a 10-minute questionnaire)
"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/
(2) Things you can do:- 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:
By Rick Cohen, MD: Be All the Man You Can Be: Quick Start Guide Sleep and recover fully.- 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/