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A healthy brain likely doesn't need any creating.

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But what if you're stressed? What about sleep deprivation?

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Night shift workers? University students cramming for a midterm?

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Then all of a sudden the healthy brain becomes a metabolically stressed brain.

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And most people fall into the stressed environment.

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And that's where creatine comes to the rescue.

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And we'll talk about how much, but no more stress it is the higher the dose seems to come into play.

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And is there anyone that shouldn't take creatine?

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Well, a publish over 120 papers just on creatine alone.

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Wow, we've done at least 30 to 40 studies in our lab.

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And I can't find anybody that can't or shouldn't take creatine.

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So for example, I'd recommend that those who just

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creatine can not only have potential anti-cancer properties,

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but really speed up rehabilitation.

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And there's a lot of hope especially around Alzheimer's.

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And what about kids?

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The current body of evidence suggests they want to get at least one gram per day

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because in children they want to have optimization for bone health as well as muscle development.

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And so I'm fascinated that this nutrient discovered in 1832,

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like boring for the longest time as having these profound benefits we never even thought would happen.

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And so your viewers today will be surprised

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those some of the things I'm going to talk about,

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including microdosing.

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And we've got this thing here in front of us.

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This is the dosing dilemma.

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And I want to talk about how much I need to take for all these things.

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And I want to talk about nutrition protein, weight training, etc.

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But before that, you've got five myths in front of you.

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Can you reveal one by one what they are?

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So this is thought I can't believe you did this one to me.

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Creatine causes hair loss.

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I was going bald before I started taking creatine.

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Myth number two.

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Oh, so this is by far the biggest myth.

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And that is...

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Guys, I've got a favor to ask before this episode begins.

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So when we have our best episodes on this show,

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the most shared episodes, the most rated episodes,

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I would love you to know.

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And the simple way for you to know that is to hit that follow button.

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But also, it's the simple, easy, free thing that you can do to help us make this show better.

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on the app you're listening to this one right now and hit that follow button.

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Thank you so, so, so much.

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Dr. Darren Kandao.

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What is the mission that you're on in your life?

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I think right now would be to promote health

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and make people live longer free of disease.

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It's fascinating how we've transcended our understanding of weight training.

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And now weight training is seeming to have these profound effects that cardiovascular exercise has

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and it gives you a bit more.

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So really focusing now on the benefits of lifting things around the house

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and how exercise.

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And then, of course, nutrition.

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We're going to talk about creatine, but also how other macronutrients,

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especially protein come into play.

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And then when you combine those two, are we doing enough

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to optimize longevity and we hope that we are, yeah.

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And so what are the reference points we're drawing on?

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How do you know the things you know?

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Are you doing your own research?

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So I did my graduate school in Canada,

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a cell biology degree.

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And then I moved into my masters in PhD looking in kinesiology.

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So it's interesting that I fell into creating supplementation research by accident.

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I was doing my masters on an amino acid called glutamine.

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And at the time, about 20, 30 years ago,

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glutamine was the biggest rage.

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Everybody was taking this non-essential amino acid

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and hoping that it would have body composition improvements.

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And I sort of determined it was worthless

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in young healthy individuals from a body composition standpoint.

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And at the same time, a good colleague of mine was doing creatine.

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And I started to know that these young biological males

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were getting bigger, stronger, faster.

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And then another study, bigger, stronger, faster.

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And then when you go to the research on creatine,

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it was very stimulating in a sense that we're now improving things

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that we know with aging go down.

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So then I turn my focus completely to healthy aging

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and trying to get, you know, grandparents saying,

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great-grandparents, and your parents

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to live longer free of disease.

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But wait, let's start young.

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Start as early as you can and move forward, yeah.

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And so you got really compelled by creatine.

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I want to talk about all these things, nutrition, protein,

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weight training, et cetera.

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But on this subjective creatine,

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what was it that compelled you so much to start?

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You did start doing your own research on creatine.

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I did. And I started to take creatine.

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So, you know, it was this natural metabolite

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that we're synthesizing in the liver and brain.

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If you take a little bit more, not a lot,

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just a little bit more than what we're probably taking in from the food,

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sources such as red meat and seafood,

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can it have benefits?

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And sure enough, it's now the most research supplement out there.

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It's overtaken protein and caffeine from an organic perspective.

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And it's gone global, not just for males,

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but of course females and centerians and elderly.

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So it's very fascinating the explosion in this research part.

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What is this sort of, I'm not evolutionary backdrop,

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but I guess physiological backdrop of why humans need creatine.

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But also why they might not be getting optimal amounts.

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Yeah, that's a great question.

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So, adenosine triphosphate or ATP is the energy currency of all ourselves.

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And think of your muscle doing work or shoveling the driveway or walking.

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You're using your muscles and you need to maintain that level of energy

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to maintain exercise.

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Well, creatine comes to the rescue to help maintain your energy currency.

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So, if Batman, which gets all the press,

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is ATP, Robin is creatine.

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Creatine comes to the rescue.

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It's his best friend to help maintain these levels now.

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When you exercise at a high intensity, sprinting, weightlifting,

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those ATP stores do become jeopardized.

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And that's why creatine sort of sacrifices itself to come to the rescue.

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So, that's why anaerobic sports, the World Cup just started.

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These individuals will be using a lot of creatine stores in their muscle.

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The question is, do they have enough?

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And if they had more, could they play better?

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And so, our body makes creatine naturally.

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That's correct. It is making about one to three grams a day,

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but only in two areas.

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So, this will be quite shocking for people.

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We're only actually making it in the liver and the brain.

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We don't make it in skeletal muscle,

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but you store 95% inner muscle.

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So, when it's being made in the liver or brain,

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the brain will keep it there,

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but in the liver, it will get transported in the blood up to your skeletal muscle.

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The question is, well, what if we need more?

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And that's where dietary creatine from red meat or seafood

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or supplementation comes into play.

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So, are we deficient in creatine?

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There are small populations with, unfortunately,

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they were born with the inability to synthesize creatine.

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They would have a deficiency and they are required to take supplementation.

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The other unique population is vegans and vegetarians.

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So, vegan and vegetarian diet is extremely healthy.

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The downfall of those, they're not getting any dietary creatine

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because creatine is only found in animal-based flesh,

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so red meat, seafood and poultry.

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They're naturally synthesizing about one to two,

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maybe even three grams a day through amino acids in their food,

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but vegans and vegetarians respond literally the best on the planet

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because now they're taking in a supplement to allow that in.

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And as it thought that historically,

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we would naturally have consumed more creatine.

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That's a good point.

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So, back, you know, hunter and gatherer agent, a lot of meat,

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they were consuming quite a bit through dietary products.

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Just say if you only wanted to get three grams of creatine through food,

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you'd have to eat quite a bit of meat to do that

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and then it comes into the dilemma of what if you don't eat meat

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or you just can't afford it, you know.

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Creatine has exploded over the recent,

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I've been cut last couple of years.

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I saw a stat that said, I think in women,

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it had gone up to about 3% to women take the creatine

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and in minutes slightly higher.

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It's still a little bit lower in terms of consumption in women

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from the stats that I saw.

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And I think that in part is because there's still some prevailing myths

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about creatine.

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When I speak to some of my friends,

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people know that I interview a lot of health experts

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and scientists and PhDs that have done research and supplements.

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They asked me, the first question I get asked a lot

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is what are the supplements should I definitely take?

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And when I mention creatine,

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it's always met with a certain set of rebuttals

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because there's some prevailing myths.

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You've got some myths about creatine on the cards in front of you.

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Can you reveal one by one what they are?

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So, this is definitely the number one myth

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creating damages your kidneys.

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So, when you take in creatine to the body,

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it gets stored as creatine.

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But when you metabolize it,

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sort of thinking leaking from the muscle,

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it gets leaked out as creatinine.

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And most people watching is like,

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oh, that was on my blood requisition form

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and right below creatinine was something called EGFR.

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So, glomerary filtration rate is an estimation of your kidney health.

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So, the problem is when individuals on creatine supplementation,

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they go to their doctor for their annual blood work,

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their creatinine might be a little bit elevated.

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And that's only from the breakdown of the compound.

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And then, unfortunately, their filtration rate is lower.

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So, then their doctor gets really surprised

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and they're like, stop taking creatine

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because it's hurting your kidneys.

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What typically happens is they go back or stop in creatine

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and then they check their kidneys again and it's fine.

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So, I would say 99 out of 100 times that it's a false positive.

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So, this is by far the biggest myth.

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And there's been randomized control trials

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for several years showing that creatine causes no

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detrimental effects to the kidneys.

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I had exactly that twice on my blood test.

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Yes. And if you're also creatinine could be elevated

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if you're on a high meat diet, a little bit dehydrated.

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So, those that are exercising is very, very elevated.

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So, always tell your doctor you're on creatine supplementation

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because your creatinine could be a little bit higher.

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Okay.

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Yep. Myth number two.

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Creatine makes you retain water.

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So, this is really important.

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And I think this is one of the main reasons females

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were really hesitant to take creatine.

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If you take too much too soon,

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it can lead to an increase in water retention.

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So, you've probably heard of the creatine loading phase.

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This is where supplement companies want you to take

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about 20 or 30 grams a day for about five or seven days.

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That has been shown to increase water retention acutely.

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So, maybe it'll reside there for about three to five days.

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But after that, when you go on a maintenance phase

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of about three to five grams a day,

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that water retention goes away.

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So, in the initial stages, if done improperly or too much,

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it can cause a little bit of water retention.

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The good news for everybody watching

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is after about the first week that water's inside our muscle.

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So, now we're volumizing the size of our muscle,

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sort of like a balloon here, it's full of water.

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Now, after a while the water's now going into our muscle,

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it's a lot bigger compared to a deflated balloon

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or muscle that didn't have any water.

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So, creatine is osmotic.

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Water likes to follow creatine.

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So, by taking it into the muscle, it gets a lot bigger.

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And that's good because a swollen muscle

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stimulates protein synthesis to get bigger and stronger.

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Oh, really?

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The swollen muscle stimulates protein synthesis.

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Yeah, so when you have water coming in,

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that's a really good thing.

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And creatine does that,

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and that's one of the main mechanisms why it works.

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So, what does that mean?

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Does that mean that if I have creatine in my muscle

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and I'm more likely to gain muscle?

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00:10:38.640 --> 00:10:40.320
That is potentially the factor

252
00:10:40.320 --> 00:10:42.400
because when you're having or trapping water,

253
00:10:42.400 --> 00:10:44.320
it turns on all these signaling pathways

254
00:10:44.320 --> 00:10:46.240
that are involved in protein synthesis

255
00:10:46.320 --> 00:10:48.400
and one of the biggest robust evidence

256
00:10:48.400 --> 00:10:50.480
is that creatine increases lean tissue mass

257
00:10:50.480 --> 00:10:51.760
and regional muscle thickness

258
00:10:51.760 --> 00:10:53.200
with weight training over time.

259
00:10:53.200 --> 00:10:54.000
Oh, okay.

260
00:10:54.000 --> 00:10:55.600
Yeah, because a lot of people ask concern

261
00:10:55.600 --> 00:10:56.640
that they're going to put on lots of weight

262
00:10:56.640 --> 00:10:58.480
to be bladed with creatine.

263
00:10:58.480 --> 00:10:59.680
The interesting thing there is if you take

264
00:10:59.680 --> 00:11:01.280
smaller, more micro dosing,

265
00:11:01.280 --> 00:11:02.320
there's hardly any effect.

266
00:11:02.320 --> 00:11:04.080
And this might come surprising,

267
00:11:04.080 --> 00:11:05.360
but if you did a six week study,

268
00:11:06.160 --> 00:11:07.520
pre and post after creatine,

269
00:11:07.520 --> 00:11:10.800
you only increase mass by 0.86 kilograms.

270
00:11:10.800 --> 00:11:11.440
Oh, wow.

271
00:11:11.440 --> 00:11:13.600
And the majority of that is lean mass.

272
00:11:13.600 --> 00:11:14.640
So, at the end of the day,

273
00:11:14.720 --> 00:11:17.040
a pound and a half is not a lot.

274
00:11:17.040 --> 00:11:17.760
Lean mass.

275
00:11:17.760 --> 00:11:18.640
Lean mass, yeah.

276
00:11:18.640 --> 00:11:20.640
Which is, we think of lean mass.

277
00:11:20.640 --> 00:11:22.080
Most people think it is muscle,

278
00:11:22.080 --> 00:11:23.360
but lean mass in our body

279
00:11:23.360 --> 00:11:24.240
that includes water,

280
00:11:24.240 --> 00:11:25.760
connective tissue, organs,

281
00:11:25.760 --> 00:11:27.280
as well as skeletal muscle.

282
00:11:27.280 --> 00:11:29.600
And about 50% of our lean mass is muscle.

283
00:11:29.600 --> 00:11:30.080
Okay.

284
00:11:30.080 --> 00:11:30.880
Yeah, great.

285
00:11:30.880 --> 00:11:31.840
Okay, myth number three.

286
00:11:32.640 --> 00:11:34.720
Creatine is only for men.

287
00:11:34.720 --> 00:11:36.320
This is 100% false.

288
00:11:36.880 --> 00:11:40.320
When you go through the totality of all the evidence,

289
00:11:40.320 --> 00:11:42.720
females respond extremely robustly

290
00:11:42.720 --> 00:11:44.000
to creatine supplementation.

291
00:11:44.000 --> 00:11:46.000
They get profound benefits and strength

292
00:11:46.000 --> 00:11:47.360
endurance and performance.

293
00:11:47.360 --> 00:11:49.760
They lose a little bit of body fat.

294
00:11:49.760 --> 00:11:52.000
So, there's another idea that people thought

295
00:11:52.000 --> 00:11:54.960
water retention was causing an increase in fat mass.

296
00:11:54.960 --> 00:11:56.560
We've done some meta analysis now showing

297
00:11:56.560 --> 00:11:58.720
that creatine reduces fat mass.

298
00:11:58.720 --> 00:12:00.880
Females get an increase in lean mass as well.

299
00:12:01.600 --> 00:12:03.440
And happy this one came up

300
00:12:03.440 --> 00:12:06.160
because from our lab with bone health,

301
00:12:06.160 --> 00:12:08.640
females do respond very favorably

302
00:12:08.640 --> 00:12:09.680
with creatine and bone.

303
00:12:09.680 --> 00:12:11.040
And we can talk about that as well.

304
00:12:11.920 --> 00:12:12.720
Myth number four.

305
00:12:13.440 --> 00:12:15.760
Oh, I can't believe you did this one to me.

306
00:12:15.760 --> 00:12:17.520
Creatine causes hair loss.

307
00:12:18.160 --> 00:12:19.680
So obviously looking at me

308
00:12:19.680 --> 00:12:22.720
and prolific creatine researcher

309
00:12:22.720 --> 00:12:24.080
and taking creatine religiously

310
00:12:24.080 --> 00:12:26.480
for the like the last two and a half decades,

311
00:12:26.480 --> 00:12:27.680
people would look at me and say,

312
00:12:27.680 --> 00:12:29.280
well, obviously looking at him,

313
00:12:29.280 --> 00:12:30.400
creatine caused this.

314
00:12:30.400 --> 00:12:34.240
And I was going ball before I started taking creatine.

315
00:12:34.240 --> 00:12:38.240
This myth came from a study in rugby players decades ago

316
00:12:38.240 --> 00:12:40.560
where creatine about 20, 25 grams a day

317
00:12:40.640 --> 00:12:43.040
for seven days increased a hormone called DHT.

318
00:12:43.040 --> 00:12:45.040
It's a precursor for testosterone,

319
00:12:45.040 --> 00:12:46.880
which unfortunately has been linked to

320
00:12:46.880 --> 00:12:48.320
hair follicle loss and thinning.

321
00:12:49.280 --> 00:12:52.080
But the ironic thing is when creatine was given

322
00:12:52.080 --> 00:12:53.040
to these young males,

323
00:12:53.040 --> 00:12:54.720
the hormone went up,

324
00:12:54.720 --> 00:12:57.120
but it was still within the biological range

325
00:12:57.120 --> 00:12:58.960
and no measure of hair follicle thinning

326
00:12:58.960 --> 00:13:00.880
or loss was done.

327
00:13:00.880 --> 00:13:02.720
The cool thing is just a few years ago,

328
00:13:02.720 --> 00:13:05.440
they started to put this theory to the test.

329
00:13:05.440 --> 00:13:06.880
And five grams in young males

330
00:13:06.880 --> 00:13:08.240
for about six to eight weeks of training

331
00:13:08.320 --> 00:13:12.160
caused no detrimental effect from hair thinning, follicle loss.

332
00:13:12.160 --> 00:13:15.280
So my appearance was probably based on something else.

333
00:13:15.280 --> 00:13:17.360
So there's no evidence to that as well.

334
00:13:17.360 --> 00:13:18.240
Myth number five,

335
00:13:18.240 --> 00:13:19.840
creating causes muscle cramps.

336
00:13:19.840 --> 00:13:22.880
No, I think this is so overplayed.

337
00:13:22.880 --> 00:13:24.960
When creatine is taken into the body

338
00:13:24.960 --> 00:13:26.320
and water will follow it,

339
00:13:26.320 --> 00:13:29.040
now you're super hydrating the muscle.

340
00:13:29.040 --> 00:13:30.800
So one of the main issues with muscle cramps

341
00:13:30.800 --> 00:13:33.840
is it could be dehydration in the muscle.

342
00:13:33.840 --> 00:13:35.760
Some people have heard of sodium potassium.

343
00:13:35.760 --> 00:13:37.640
That's why Gatorade was invented.

344
00:13:37.640 --> 00:13:40.040
But if anything, sodium decreases muscle cramps

345
00:13:40.040 --> 00:13:41.240
and it's super hydrate.

346
00:13:41.240 --> 00:13:44.040
So in the hotter environments, June, July, August,

347
00:13:44.040 --> 00:13:46.760
creatine is going to be one of your best friends.

348
00:13:46.760 --> 00:13:48.360
So those are the five myths.

349
00:13:48.360 --> 00:13:49.640
We talked there about weight training.

350
00:13:49.640 --> 00:13:51.760
What is this very curious graph?

351
00:13:51.760 --> 00:13:56.760
It seems to show that creatine helped gain muscle mass

352
00:13:57.720 --> 00:14:00.200
through a training region.

353
00:14:00.200 --> 00:14:02.440
Oh, yes. So this is actually showing now

354
00:14:02.440 --> 00:14:04.920
that when you take creatine supplementation,

355
00:14:04.920 --> 00:14:07.560
you're actually getting an improvement in training volume.

356
00:14:07.560 --> 00:14:09.320
So when you go in the weight room,

357
00:14:09.320 --> 00:14:12.040
you look at the lower your lifting by the reps by the sets.

358
00:14:12.040 --> 00:14:13.800
So it actually goes up.

359
00:14:13.800 --> 00:14:15.160
And then when you don't,

360
00:14:15.160 --> 00:14:17.080
obviously it would go down over time as well.

361
00:14:17.080 --> 00:14:19.560
So the cool thing here is that one of the main reasons

362
00:14:19.560 --> 00:14:21.880
you get an enhancement in performance

363
00:14:21.880 --> 00:14:24.840
is that creatine seems to enhance training capacity.

364
00:14:24.840 --> 00:14:26.760
So a lot of people say I've taken creatine.

365
00:14:26.760 --> 00:14:28.680
Now I got an increase in the number of reps

366
00:14:28.680 --> 00:14:30.440
or sets that I can perform.

367
00:14:30.440 --> 00:14:33.000
And that probably leads to stimulation over time.

368
00:14:33.080 --> 00:14:35.000
So this is a eight week study.

369
00:14:35.000 --> 00:14:37.320
That is an eight week study, very short term as well.

370
00:14:37.320 --> 00:14:39.880
So you can see that the number of weeks came

371
00:14:39.880 --> 00:14:41.360
down when they weren't taking creatine.

372
00:14:41.360 --> 00:14:43.640
And then when they started to take it, it went up as well.

373
00:14:43.640 --> 00:14:45.560
And this leads to another important point.

374
00:14:45.560 --> 00:14:47.880
So and it's often not talked about

375
00:14:47.880 --> 00:14:50.360
when you take creatine for at least a month,

376
00:14:50.360 --> 00:14:52.960
people say, well, how long does it stay in my muscles

377
00:14:52.960 --> 00:14:54.280
if I go on vacation?

378
00:14:54.280 --> 00:14:57.040
What if I can't take creatine and in scale the muscle,

379
00:14:57.040 --> 00:14:59.440
it takes about a month for those elevated levels

380
00:14:59.440 --> 00:15:01.160
to come back down.

381
00:15:01.160 --> 00:15:03.600
In the brain, we don't have a lot of evidence,

382
00:15:03.600 --> 00:15:07.840
but it's speculated it takes about anywhere between five weeks

383
00:15:07.840 --> 00:15:10.440
to about three months for those elevations to come back down.

384
00:15:10.440 --> 00:15:13.040
And this essentially means that if I take creatine,

385
00:15:13.040 --> 00:15:15.080
I will be able to train harder.

386
00:15:15.080 --> 00:15:18.120
Harder or longer or more frequent.

387
00:15:18.120 --> 00:15:19.240
So one of the things with creatine

388
00:15:19.240 --> 00:15:20.840
it allows the muscle to recover quicker.

389
00:15:20.840 --> 00:15:23.000
So you might be able to get back to the,

390
00:15:23.000 --> 00:15:25.280
you know, if an athlete trained twice a day.

391
00:15:25.280 --> 00:15:26.880
So either one of those seems to be

392
00:15:26.880 --> 00:15:28.600
one of the most plausible mechanisms.

393
00:15:28.600 --> 00:15:30.880
And why is there a big dip in the middle of this graph?

394
00:15:30.920 --> 00:15:32.600
So that is actually showing where the individuals

395
00:15:32.600 --> 00:15:34.680
would train and then without creatine

396
00:15:34.680 --> 00:15:36.320
and then take it over time as well.

397
00:15:36.320 --> 00:15:37.960
Oh, okay, so that's, that's don't.

398
00:15:37.960 --> 00:15:40.560
It's a detraining and then taking it again, correct.

399
00:15:40.560 --> 00:15:42.080
Okay, so they start taking it.

400
00:15:42.080 --> 00:15:43.600
I've taken it at week four

401
00:15:43.600 --> 00:15:46.200
and then that's where the elevations go up.

402
00:15:46.200 --> 00:15:47.480
Yeah.

403
00:15:47.480 --> 00:15:49.600
So it goes to show that when you have creatine,

404
00:15:49.600 --> 00:15:50.840
everything is elevated.

405
00:15:50.840 --> 00:15:53.520
If you stop taking it, it takes about four weeks

406
00:15:53.520 --> 00:15:55.000
to come back down, but you'll know to set it

407
00:15:55.000 --> 00:15:57.120
was at the same level as the placebo.

408
00:15:57.120 --> 00:15:58.120
And then when they take it again,

409
00:15:58.120 --> 00:15:59.600
they get a rebound effect.

410
00:15:59.600 --> 00:16:01.360
So I think this has application for people

411
00:16:01.360 --> 00:16:02.440
who have injured themselves

412
00:16:02.440 --> 00:16:04.720
and they now need to go back and start training.

413
00:16:04.720 --> 00:16:05.560
If you take creatine,

414
00:16:05.560 --> 00:16:08.440
it can they celebrate the rehabilitation program?

415
00:16:08.440 --> 00:16:09.440
Hmm.

416
00:16:09.440 --> 00:16:11.320
And does it, I guess because it makes

417
00:16:11.320 --> 00:16:12.920
your training volume increase?

418
00:16:12.920 --> 00:16:13.760
Correct.

419
00:16:13.760 --> 00:16:15.400
It makes your muscle mass gain increase?

420
00:16:15.400 --> 00:16:17.840
It can gain increase in muscle mass.

421
00:16:17.840 --> 00:16:18.840
It's not great.

422
00:16:18.840 --> 00:16:20.320
That's probably going to be a bit surprised

423
00:16:20.320 --> 00:16:21.160
into a lot of people.

424
00:16:21.160 --> 00:16:22.000
A lot of people take creatine

425
00:16:22.000 --> 00:16:23.840
for huge increases in muscle.

426
00:16:23.840 --> 00:16:25.320
You get an increase in lean mass

427
00:16:25.320 --> 00:16:27.760
by about 1.2 kilograms.

428
00:16:27.760 --> 00:16:29.080
But as I said previously,

429
00:16:29.080 --> 00:16:31.720
remember only half of that is skeletal muscle.

430
00:16:31.720 --> 00:16:33.920
So creatine, yes, can with weight training

431
00:16:33.920 --> 00:16:34.920
improve muscle mass,

432
00:16:34.920 --> 00:16:37.400
but it has more robust evidence for muscle performance.

433
00:16:37.400 --> 00:16:38.640
Is there anything else we need to know

434
00:16:38.640 --> 00:16:40.800
about creatine's link to muscle mass?

435
00:16:40.800 --> 00:16:43.400
I think one of the big things is that it decreases

436
00:16:43.400 --> 00:16:45.600
something called protein breakdown.

437
00:16:45.600 --> 00:16:48.000
So that might allow the muscle to maintain

438
00:16:48.000 --> 00:16:50.560
its integrity or recover quicker.

439
00:16:50.560 --> 00:16:52.480
But overall, when you combine creatine

440
00:16:52.480 --> 00:16:54.400
with a standard weight training program,

441
00:16:54.400 --> 00:16:56.120
you should expect a greater increase

442
00:16:56.120 --> 00:16:57.800
than weight training alone, absolutely.

443
00:16:57.800 --> 00:16:59.840
And that's across all ages,

444
00:16:59.840 --> 00:17:01.360
which is really important.

445
00:17:01.360 --> 00:17:02.200
Okay.

446
00:17:02.200 --> 00:17:04.560
And the studies you've done in your own lab,

447
00:17:04.560 --> 00:17:05.400
what are those?

448
00:17:05.400 --> 00:17:06.840
How wide varying are those?

449
00:17:06.840 --> 00:17:07.840
And how many have you done?

450
00:17:07.840 --> 00:17:11.360
We've done at least 30 to 40 studies

451
00:17:11.360 --> 00:17:13.240
in our lab, I publish over 120 papers

452
00:17:13.240 --> 00:17:14.880
just on creatine alone.

453
00:17:14.880 --> 00:17:16.280
And the interesting thing is that

454
00:17:16.280 --> 00:17:19.880
from young individuals to middle age to older adults,

455
00:17:19.880 --> 00:17:23.480
we see a very common theme that combined with weight training,

456
00:17:23.520 --> 00:17:26.120
creatine, about five grams or more,

457
00:17:26.120 --> 00:17:27.760
we use typically a little bit more,

458
00:17:27.760 --> 00:17:30.840
seems to have beneficial effects on muscle mass,

459
00:17:30.840 --> 00:17:33.400
muscle strength as well as performance, absolutely.

460
00:17:33.400 --> 00:17:35.920
Can you show me what five grams looks like?

461
00:17:35.920 --> 00:17:36.960
Absolutely.

462
00:17:36.960 --> 00:17:40.000
So this would be a standard five gram dose.

463
00:17:40.000 --> 00:17:41.560
Which is one scoop, three, one scoop.

464
00:17:41.560 --> 00:17:46.040
Now keep in mind that can be found in meat or seafood,

465
00:17:46.040 --> 00:17:47.440
but you're gonna require a lot.

466
00:17:47.440 --> 00:17:48.280
Okay.

467
00:17:48.280 --> 00:17:49.680
So five grams is one scoop.

468
00:17:49.680 --> 00:17:50.600
One scoop.

469
00:17:50.600 --> 00:17:52.520
And you're saying we don't necessarily need

470
00:17:52.520 --> 00:17:55.200
to do this loading phase that bodybuilders would do.

471
00:17:55.200 --> 00:17:56.040
Correct.

472
00:17:56.040 --> 00:17:57.040
So the loading phase is the most rapid way

473
00:17:57.040 --> 00:17:58.520
to saturate your muscles.

474
00:17:58.520 --> 00:18:02.520
Now that's very beneficial, but that would be four scoops.

475
00:18:02.520 --> 00:18:05.440
So four scoops is a loading phase per day

476
00:18:05.440 --> 00:18:07.960
and is very effective, but the issue is

477
00:18:07.960 --> 00:18:10.520
can it cause some adverse GI tract irritation,

478
00:18:10.520 --> 00:18:12.800
things like that's where anecdotally people have reported that.

479
00:18:12.800 --> 00:18:14.560
But a lot of people from a muscle perspective

480
00:18:14.560 --> 00:18:15.880
will start with just five grams a day

481
00:18:15.880 --> 00:18:17.160
and that's very beneficial.

482
00:18:17.160 --> 00:18:19.400
And at five grams a day what benefits am I getting?

483
00:18:19.400 --> 00:18:21.600
Five oh, across from a skull and muscle perspective,

484
00:18:21.680 --> 00:18:22.640
you get a whole plethora.

485
00:18:22.640 --> 00:18:24.760
So you definitely get an increase in lean tissue mass

486
00:18:24.760 --> 00:18:26.040
or muscle size.

487
00:18:26.040 --> 00:18:28.720
And then a good muscle performance, muscle strength,

488
00:18:28.720 --> 00:18:29.720
power and endurance.

489
00:18:29.720 --> 00:18:31.520
And the other one that never gets a lot of press

490
00:18:31.520 --> 00:18:34.080
with should is functional ability on older adults

491
00:18:34.080 --> 00:18:35.120
to sit to stand.

492
00:18:35.120 --> 00:18:37.160
This has applications getting off the toilet

493
00:18:37.160 --> 00:18:38.880
out of the bed, out of a car.

494
00:18:38.880 --> 00:18:41.800
So as we get older we're losing muscle strength

495
00:18:41.800 --> 00:18:43.600
and performance as well as functionality

496
00:18:43.600 --> 00:18:44.520
and creatine and weight training

497
00:18:44.520 --> 00:18:46.320
seems to come to the rescue there.

498
00:18:46.320 --> 00:18:48.520
And is there anyone that shouldn't take creatine?

499
00:18:48.520 --> 00:18:52.520
You know, I can't find anybody that can't

500
00:18:52.520 --> 00:18:53.360
or shouldn't.

501
00:18:53.360 --> 00:18:55.320
The safety profile is exceptional.

502
00:18:55.320 --> 00:18:57.280
If they have pre-existing medical conditions

503
00:18:57.280 --> 00:18:59.600
they definitely need to speak to their doctor.

504
00:18:59.600 --> 00:19:01.200
Besides that, I'm not seeing any reason

505
00:19:01.200 --> 00:19:02.480
a healthy individual can't take

506
00:19:02.480 --> 00:19:03.480
or shouldn't take creatine.

507
00:19:03.480 --> 00:19:04.640
Unpregnant women?

508
00:19:04.640 --> 00:19:06.560
So that's an interesting colleague of mine,

509
00:19:06.560 --> 00:19:09.080
Dr. Stacey Elriot of Australia is now finally looking

510
00:19:09.080 --> 00:19:13.360
at human trials with pregnancy going into breast milk

511
00:19:13.360 --> 00:19:14.480
into the fetus.

512
00:19:14.480 --> 00:19:17.120
So it's still in its infancy, the jury's still open

513
00:19:17.120 --> 00:19:18.600
because it currently stands,

514
00:19:18.600 --> 00:19:21.760
it seems to be relatively safe and well tolerated.

515
00:19:21.760 --> 00:19:24.640
Okay, so not all creatine is made the same.

516
00:19:24.640 --> 00:19:25.480
Right, correct.

517
00:19:25.480 --> 00:19:26.480
There's lots of different types of creatine.

518
00:19:26.480 --> 00:19:29.120
Some people take creatine gummies.

519
00:19:29.120 --> 00:19:30.880
I mean, I have some different types of creatine here,

520
00:19:30.880 --> 00:19:34.280
creatine monohydrate, creatine hydrochloric.

521
00:19:34.280 --> 00:19:35.120
Okay.

522
00:19:35.120 --> 00:19:36.800
I remember looking when I was in a show

523
00:19:36.800 --> 00:19:37.680
for a couple of months ago

524
00:19:37.680 --> 00:19:41.200
and seeing like five or six different types of creatine.

525
00:19:41.200 --> 00:19:44.440
What is the optimal type of creatine to take and why?

526
00:19:44.440 --> 00:19:46.920
And so by far, creatine monohydrate.

527
00:19:46.920 --> 00:19:49.560
And that goes against all the new marketing forms.

528
00:19:49.560 --> 00:19:51.880
So creatine monohydrate is simply creatine

529
00:19:51.880 --> 00:19:54.000
linked to one water molecule.

530
00:19:54.000 --> 00:19:55.080
When you take it into the body,

531
00:19:55.080 --> 00:19:56.960
the water molecule dissolves as identical

532
00:19:56.960 --> 00:19:59.800
to what's being produced in the liver and the brain.

533
00:20:00.760 --> 00:20:02.200
All the evidence that you ever hear

534
00:20:02.200 --> 00:20:04.280
about the safety and efficacy of creatine is based on

535
00:20:04.280 --> 00:20:08.120
the old boring from 1832 creatine monohydrate.

536
00:20:08.120 --> 00:20:10.800
There's new market forms of creatine such as hydrochloride

537
00:20:10.800 --> 00:20:12.640
which does have evidence behind it.

538
00:20:12.640 --> 00:20:14.320
There's many other forms.

539
00:20:14.320 --> 00:20:17.920
But the only downfall with all these market forms

540
00:20:17.920 --> 00:20:19.880
is it's never been shown to be safer

541
00:20:19.880 --> 00:20:22.720
or more effective than creatine monohydrate.

542
00:20:22.720 --> 00:20:24.320
The other big thing for your viewers

543
00:20:24.320 --> 00:20:26.000
is make sure it has create a pure

544
00:20:26.000 --> 00:20:29.720
or some form of creatine monohydrate on the label.

545
00:20:29.720 --> 00:20:32.120
And then it's also third party tested.

546
00:20:32.120 --> 00:20:32.960
Create a pure.

547
00:20:32.960 --> 00:20:34.240
Create a pure is from Germany.

548
00:20:34.240 --> 00:20:37.320
It has the highest standard of qualification

549
00:20:37.320 --> 00:20:40.480
and scrutiny and then NSF certified

550
00:20:40.480 --> 00:20:41.960
or another third party certified.

551
00:20:41.960 --> 00:20:44.280
So those are the three things that I personally would look for.

552
00:20:44.400 --> 00:20:46.840
Monohydrate, create a pure is the type

553
00:20:46.840 --> 00:20:49.440
and then NSF certified or third party certification.

554
00:20:49.440 --> 00:20:50.720
Which is that little logo at the bottom?

555
00:20:50.720 --> 00:20:51.720
That little logo here at the bottom.

556
00:20:51.720 --> 00:20:52.720
That's right.

557
00:20:52.720 --> 00:20:54.920
So NSF is a national sanitation foundation.

558
00:20:54.920 --> 00:20:56.280
It's a third party organization

559
00:20:56.280 --> 00:20:58.800
that will independently take the supplement

560
00:20:58.800 --> 00:20:59.880
and then third party test it.

561
00:20:59.880 --> 00:21:01.520
And then you get a certificate of analysis

562
00:21:01.520 --> 00:21:04.360
to make so there's no contaminants like lead

563
00:21:04.360 --> 00:21:05.640
or arsenic or things like that.

564
00:21:05.640 --> 00:21:07.560
So that's something for the consumers watching

565
00:21:07.560 --> 00:21:10.560
to definitely be aware of when you go to the store.

566
00:21:10.560 --> 00:21:12.440
And we've got this thing here in front of us.

567
00:21:12.440 --> 00:21:14.680
This is the dosing dilemma.

568
00:21:14.680 --> 00:21:16.520
We talked about muscle there.

569
00:21:16.520 --> 00:21:17.400
Have we checked muscle offer?

570
00:21:17.400 --> 00:21:18.240
Is there anything else to cover?

571
00:21:18.240 --> 00:21:21.280
No, so how many scoops do you think is optimal

572
00:21:21.280 --> 00:21:22.360
for skeletal muscle?

573
00:21:22.360 --> 00:21:26.080
Oh, skeletal muscle.

574
00:21:26.080 --> 00:21:28.280
Yeah, you're bicep, you're tricep.

575
00:21:28.280 --> 00:21:29.880
You know, Arnold Schwarzenegger.

576
00:21:29.880 --> 00:21:31.800
Five grams, five grams.

577
00:21:31.800 --> 00:21:33.800
So that's only going to be one little scoop.

578
00:21:33.800 --> 00:21:34.880
Okay.

579
00:21:34.880 --> 00:21:38.360
Okay, that's probably very viable and you're correct.

580
00:21:38.360 --> 00:21:41.760
Across the lifespan, five grams has been shown to be effective.

581
00:21:41.760 --> 00:21:43.320
But here's a little bit of caveat.

582
00:21:43.320 --> 00:21:45.280
If you're over the age of 50,

583
00:21:45.280 --> 00:21:47.480
maybe you want to have a little bit more.

584
00:21:47.480 --> 00:21:49.080
Because as we get older,

585
00:21:49.080 --> 00:21:52.560
the creatine in our lower legs is more jeopardized

586
00:21:52.560 --> 00:21:54.320
and therefore you might need a bit more.

587
00:21:54.320 --> 00:21:55.160
Okay.

588
00:21:55.160 --> 00:21:56.560
So this is without the loading phase.

589
00:21:56.560 --> 00:21:59.320
So this is if you just want to take a little bit per day.

590
00:21:59.320 --> 00:22:01.320
And do you have to take it consistently?

591
00:22:01.320 --> 00:22:02.160
Good question.

592
00:22:02.160 --> 00:22:04.280
So ideally, yes, there is evidence

593
00:22:04.280 --> 00:22:06.320
that you can just take it on the training days.

594
00:22:06.320 --> 00:22:08.080
But we haven't talked about the brain yet.

595
00:22:08.080 --> 00:22:10.400
And the reason why I think you should take it every day

596
00:22:10.400 --> 00:22:13.520
is it likes to go to other tissues on a daily basis.

597
00:22:13.520 --> 00:22:14.880
So that's about seven grams?

598
00:22:14.880 --> 00:22:16.800
That's about seven or eight grams.

599
00:22:16.800 --> 00:22:18.440
And that seems to be very safe,

600
00:22:18.440 --> 00:22:20.560
and viable dose to be shown to be effective

601
00:22:20.560 --> 00:22:23.680
for improving muscle mass and performance.

602
00:22:23.680 --> 00:22:25.840
I do have an issue sometimes

603
00:22:25.840 --> 00:22:27.000
when I take a little bit more creatine,

604
00:22:27.000 --> 00:22:30.440
which is I feel I wouldn't say light-headed,

605
00:22:30.440 --> 00:22:32.200
but I get a little bit dizzy almost.

606
00:22:32.200 --> 00:22:33.040
100%.

607
00:22:33.040 --> 00:22:33.880
What is that?

608
00:22:33.880 --> 00:22:34.720
So there is a mechanism.

609
00:22:34.720 --> 00:22:37.320
So creatine is the biggest methyl scavenger in the body.

610
00:22:37.320 --> 00:22:38.320
And without boring your viewers,

611
00:22:38.320 --> 00:22:40.520
but methyl groups are used for everything.

612
00:22:40.520 --> 00:22:43.360
They're also used to synthesize something called adrenaline

613
00:22:43.360 --> 00:22:44.480
and are neurotransmitters.

614
00:22:44.480 --> 00:22:46.440
You know the things that we get excited about.

615
00:22:46.440 --> 00:22:48.200
So when you take in too much creatine,

616
00:22:48.200 --> 00:22:50.960
typically on an empty stomach or in a dehydrated state,

617
00:22:50.960 --> 00:22:53.520
that will spare methyl groups in the body to be used

618
00:22:53.520 --> 00:22:55.200
because you're taking so much in.

619
00:22:55.200 --> 00:22:56.720
And then it says, where can I go?

620
00:22:56.720 --> 00:22:59.440
So since creatine is now being taken into a supplement,

621
00:22:59.440 --> 00:23:01.240
these methyl groups are available in your body

622
00:23:01.240 --> 00:23:02.880
to go elsewhere to do work,

623
00:23:02.880 --> 00:23:04.760
and they like to synthesize adrenaline.

624
00:23:04.760 --> 00:23:07.760
And that's why you feel more energetic, so to speak.

625
00:23:07.760 --> 00:23:09.600
When you say synthesize adrenaline, what does that mean?

626
00:23:09.600 --> 00:23:11.920
Yeah, that means you're creating more of the hormone

627
00:23:11.920 --> 00:23:13.120
called epinephrine.

628
00:23:13.120 --> 00:23:15.000
And that, you know, you hear about fight or flight

629
00:23:15.000 --> 00:23:16.800
or you're nervous or whichever it is,

630
00:23:16.800 --> 00:23:18.200
it gives you a little bit more of that.

631
00:23:18.200 --> 00:23:20.120
So that's why sometimes you feel a little bit jittery

632
00:23:20.120 --> 00:23:21.760
or things like that.

633
00:23:21.760 --> 00:23:23.320
Yeah, sometimes I can feel a little bit sick

634
00:23:23.320 --> 00:23:24.280
because I don't know if I do too much.

635
00:23:24.280 --> 00:23:27.040
Yeah, and so that's where it's sort of the new area

636
00:23:27.040 --> 00:23:29.840
of interest for me is this micro dosing based on that.

637
00:23:29.840 --> 00:23:31.400
So we're starting to see some evidence now

638
00:23:31.400 --> 00:23:34.640
that if you take smaller amounts all throughout the day,

639
00:23:34.640 --> 00:23:36.760
it does not have any adverse effects.

640
00:23:36.760 --> 00:23:40.160
If anything, it seems to be a little bit more tolerable.

641
00:23:40.160 --> 00:23:41.800
So you could take a few grams in the morning,

642
00:23:41.800 --> 00:23:43.640
a few grams in the evening or whichever.

643
00:23:43.640 --> 00:23:46.160
I think one of the best ways to take it

644
00:23:46.160 --> 00:23:49.120
that never gets any press is I put five grams

645
00:23:49.120 --> 00:23:51.920
in my water ball during my workout.

646
00:23:51.920 --> 00:23:54.360
And so now I'm consuming a little bit of creatine

647
00:23:54.360 --> 00:23:56.720
as I do my weight lifting or cardio

648
00:23:56.720 --> 00:23:58.720
and then I'll consume a little bit in the morning as well.

649
00:23:58.720 --> 00:24:01.400
So I take it about 10 grams a day at minimum

650
00:24:01.400 --> 00:24:02.840
on a daily basis.

651
00:24:02.840 --> 00:24:04.080
Other people will take more or less,

652
00:24:04.080 --> 00:24:05.560
but that's just how I get it in you.

653
00:24:05.560 --> 00:24:07.640
I find that if I do take a little bit in the morning

654
00:24:07.640 --> 00:24:10.040
and then a little bit later, it's much better.

655
00:24:10.040 --> 00:24:10.880
100%.

656
00:24:10.880 --> 00:24:12.200
And I don't get any weird feelings.

657
00:24:12.200 --> 00:24:13.040
That's correct.

658
00:24:13.040 --> 00:24:14.960
And it seems to be more consistent

659
00:24:14.960 --> 00:24:16.520
and appreciate it for individuals

660
00:24:16.520 --> 00:24:18.880
because if you do are susceptible

661
00:24:18.880 --> 00:24:21.600
to any fluctuations in weight gain, water retention

662
00:24:21.600 --> 00:24:22.800
or GI tract irritation,

663
00:24:22.800 --> 00:24:24.160
they'll seem to definitely go away.

664
00:24:24.160 --> 00:24:27.000
And we've got, we've assessed over 1,000 individuals

665
00:24:27.000 --> 00:24:29.920
in my lab and that seems to be a very viable approach.

666
00:24:31.880 --> 00:24:33.880
Not a lot of taste to it is there.

667
00:24:33.880 --> 00:24:34.720
It's not the best tasting.

668
00:24:35.080 --> 00:24:37.840
It's very bland, very boring.

669
00:24:37.840 --> 00:24:39.960
But there's other companies trying to make it more flavorful

670
00:24:39.960 --> 00:24:40.800
things like that.

671
00:24:40.800 --> 00:24:43.240
The cool thing is with creating, you can put it in anything.

672
00:24:43.240 --> 00:24:46.280
You can put it in yogurt, a juice, whichever it is.

673
00:24:46.280 --> 00:24:47.920
You can now put it in coffee.

674
00:24:47.920 --> 00:24:51.440
There's a little bit of controversy over the dose of caffeine.

675
00:24:51.440 --> 00:24:54.360
I think anywhere lower than 350 milligrams is fine

676
00:24:54.360 --> 00:24:57.120
and that's going to be most standard coffees or teas as well.

677
00:24:57.120 --> 00:24:59.360
So whichever allows you to become consistent

678
00:24:59.360 --> 00:25:00.720
is a great way to do it, yeah.

679
00:25:00.720 --> 00:25:02.600
Okay, so bone, tell me what I need to know about.

680
00:25:02.600 --> 00:25:03.440
Okay.

681
00:25:03.440 --> 00:25:04.440
Now we talked about muscle.

682
00:25:04.440 --> 00:25:06.720
How many do you think for the skeleton here?

683
00:25:06.720 --> 00:25:08.480
Um, that's the same.

684
00:25:08.480 --> 00:25:09.480
Okay.

685
00:25:09.480 --> 00:25:12.320
Unfortunately, the lowest dose ever has been shown

686
00:25:12.320 --> 00:25:16.080
to have bone benefits is eight grams all the way up to 12.

687
00:25:16.080 --> 00:25:18.440
So now we're in a dosing dilemma already.

688
00:25:18.440 --> 00:25:19.280
We just started.

689
00:25:19.280 --> 00:25:22.120
We have a little bit disconnect between muscle and bone.

690
00:25:22.120 --> 00:25:23.840
Three to five grams seems to be really good

691
00:25:23.840 --> 00:25:25.680
for muscle a little bit more is fine.

692
00:25:25.680 --> 00:25:27.800
But bone needs to be a little bit more.

693
00:25:27.800 --> 00:25:29.760
And that's primarily based on some of our work

694
00:25:29.760 --> 00:25:33.400
from our lab where we've shown that about eight to 12 grams a day,

695
00:25:33.680 --> 00:25:35.360
with exercise and that's crucial.

696
00:25:35.360 --> 00:25:36.840
If you do not exercise,

697
00:25:36.840 --> 00:25:39.720
there's never been a study ever shown to have bone benefits.

698
00:25:39.720 --> 00:25:41.600
But if you do perform weightlifting,

699
00:25:41.600 --> 00:25:44.560
one of the very cool things in postmenopausal females

700
00:25:44.560 --> 00:25:47.040
is that creatine seemed to reduce the rate

701
00:25:47.040 --> 00:25:50.440
of bone mineral density loss around the hip region.

702
00:25:50.440 --> 00:25:52.320
So it didn't increase bone density,

703
00:25:52.320 --> 00:25:55.000
but it decreased bone density loss.

704
00:25:55.000 --> 00:25:57.080
And it also seemed to maintain

705
00:25:57.080 --> 00:25:59.960
or improve the structure of the bone a little bit more.

706
00:25:59.960 --> 00:26:01.720
So that has profound beneficial effects,

707
00:26:01.720 --> 00:26:03.120
especially as we get older,

708
00:26:03.120 --> 00:26:05.120
if those individuals on creatine were to fall,

709
00:26:05.120 --> 00:26:07.680
maybe they might not fracture their hip.

710
00:26:07.680 --> 00:26:09.840
And as we both know, if you fracture your hip,

711
00:26:09.840 --> 00:26:11.360
you're gonna be placed in long-term care,

712
00:26:11.360 --> 00:26:13.760
you're gonna be inactive for at least six months.

713
00:26:13.760 --> 00:26:16.080
So creatine has some bone benefits.

714
00:26:16.080 --> 00:26:17.360
They're not great.

715
00:26:17.360 --> 00:26:18.920
They don't improve bone density,

716
00:26:18.920 --> 00:26:20.800
so they're not gonna be an osteoporotic cure.

717
00:26:20.800 --> 00:26:21.960
But there is something there,

718
00:26:21.960 --> 00:26:25.520
especially if you're prone to osteoporosis or osteopenia.

719
00:26:25.520 --> 00:26:27.160
And what's the mechanism of it?

720
00:26:27.160 --> 00:26:28.360
Just stopping by and loss.

721
00:26:28.360 --> 00:26:29.360
Yeah, it's very interesting.

722
00:26:29.360 --> 00:26:32.920
So if you understand a 24-hour cycle

723
00:26:32.920 --> 00:26:35.480
that creatine sort of stimulates these bone-building cells

724
00:26:35.480 --> 00:26:36.840
to become more energized,

725
00:26:36.840 --> 00:26:37.920
think of supermerial.

726
00:26:37.920 --> 00:26:39.000
The original Nintendo,

727
00:26:39.000 --> 00:26:41.080
when he got the mushroom, maybe he came energized,

728
00:26:41.080 --> 00:26:42.320
creatine does that as well.

729
00:26:42.320 --> 00:26:43.680
And then on the flip side,

730
00:26:43.680 --> 00:26:46.720
creatine seems to decrease the osteoclast

731
00:26:46.720 --> 00:26:48.360
or bone breakdown cells.

732
00:26:48.360 --> 00:26:50.720
So by a synergistic mechanism,

733
00:26:50.720 --> 00:26:53.640
it seems to cause this turnover to go a little bit better,

734
00:26:53.640 --> 00:26:55.560
causing the bone to maintain its structure.

735
00:26:55.560 --> 00:26:57.200
It's very similar to a bisphosphonate

736
00:26:57.200 --> 00:26:59.840
that someone would be taking to maintain their bone health.

737
00:26:59.840 --> 00:27:00.760
A bisphosphonate.

738
00:27:00.760 --> 00:27:03.320
Yeah, it's a drug that a lot of individuals will take

739
00:27:03.320 --> 00:27:05.520
if they're prone to bone loss.

740
00:27:05.520 --> 00:27:06.760
Obviously, creatine's not a drug,

741
00:27:06.760 --> 00:27:08.600
but it has some of those similar properties.

742
00:27:08.600 --> 00:27:09.600
So we've got muscle.

743
00:27:09.600 --> 00:27:11.120
I need to take about seven or eight grams

744
00:27:11.120 --> 00:27:12.120
to get those benefits.

745
00:27:12.120 --> 00:27:13.280
We've burned it's a little bit more.

746
00:27:13.280 --> 00:27:14.120
A little bit more.

747
00:27:14.120 --> 00:27:15.840
You don't mean additionally?

748
00:27:15.840 --> 00:27:16.920
No, in total.

749
00:27:16.920 --> 00:27:19.640
So now this is where we get into the daily dosing dilemma.

750
00:27:19.640 --> 00:27:21.080
We've gone from three to five grams,

751
00:27:21.080 --> 00:27:22.400
or a little bit more from muscle.

752
00:27:22.400 --> 00:27:25.080
Bone is maybe eight to tenor a little bit more.

753
00:27:25.080 --> 00:27:26.440
So what do you think on the brain?

754
00:27:26.480 --> 00:27:27.720
The hottest topic.

755
00:27:27.720 --> 00:27:28.400
Ten?

756
00:27:28.400 --> 00:27:29.440
Ten, okay.

757
00:27:29.440 --> 00:27:32.080
So that would be two scopes.

758
00:27:32.080 --> 00:27:33.440
I'm just assuming this increases.

759
00:27:33.440 --> 00:27:34.280
Yeah.

760
00:27:34.280 --> 00:27:36.720
So the interesting thing here is that the brain

761
00:27:36.720 --> 00:27:39.080
will naturally make its own creatine,

762
00:27:39.080 --> 00:27:40.880
very similar to the liver.

763
00:27:40.880 --> 00:27:44.120
So since the brain is actually making its own creatine,

764
00:27:44.120 --> 00:27:48.000
it may not require as much or any on a daily basis.

765
00:27:48.000 --> 00:27:49.440
So here's the brain, obviously,

766
00:27:49.440 --> 00:27:51.320
and in different regions,

767
00:27:51.320 --> 00:27:54.360
creatine is being synthesized and being used all throughout.

768
00:27:54.360 --> 00:27:57.480
So this organ is about two kilograms,

769
00:27:57.480 --> 00:28:01.280
but uses 20% of our daily energy at rest.

770
00:28:01.280 --> 00:28:02.120
So just think about that.

771
00:28:02.120 --> 00:28:04.800
20% of the amount of energy we're consuming from food

772
00:28:04.800 --> 00:28:07.000
or using is being used by the brain,

773
00:28:07.000 --> 00:28:08.560
but what if you're stressed?

774
00:28:08.560 --> 00:28:09.560
Sleep deprivation.

775
00:28:09.560 --> 00:28:11.240
Your dog got you up in the middle of night to pee,

776
00:28:11.240 --> 00:28:13.200
and you couldn't fall back to sleep.

777
00:28:13.200 --> 00:28:16.280
University students cramming for a midterm.

778
00:28:16.280 --> 00:28:18.280
Now, all the countries look at the World Cup.

779
00:28:18.280 --> 00:28:21.080
They're gonna be up stress, different time zones.

780
00:28:21.080 --> 00:28:23.080
Then all of a sudden, the healthy brain

781
00:28:23.080 --> 00:28:25.360
becomes a metabolically stressed brain.

782
00:28:25.360 --> 00:28:28.440
So your guest about 10 grams on average is fine

783
00:28:28.440 --> 00:28:30.720
because the brain on a non-stress day

784
00:28:30.720 --> 00:28:34.160
is naturally making it enough, and it's healthy.

785
00:28:34.160 --> 00:28:36.560
But now we get into a more difficult

786
00:28:36.560 --> 00:28:38.640
what about those metabolic stressors?

787
00:28:38.640 --> 00:28:41.440
So again, all the neurons in the brain are being used.

788
00:28:41.440 --> 00:28:43.760
So what about sleep deprivation?

789
00:28:43.760 --> 00:28:44.560
10 grams?

790
00:28:44.560 --> 00:28:46.160
For sleep deprived?

791
00:28:46.160 --> 00:28:49.320
When was the last time you slept 10 straight hours?

792
00:28:50.160 --> 00:28:53.000
It's been a while.

793
00:28:53.000 --> 00:28:55.280
It's been a while for even you to pause there.

794
00:28:55.280 --> 00:28:57.680
You know, that's alarming because you're thinking,

795
00:28:57.680 --> 00:29:01.040
when was the last time I got a really good night's sleep?

796
00:29:01.040 --> 00:29:03.840
What if you were up for 24 hours?

797
00:29:03.840 --> 00:29:04.680
Gosh.

798
00:29:04.680 --> 00:29:07.960
An ER doctor traveling different time zones,

799
00:29:07.960 --> 00:29:09.720
all these come into play.

800
00:29:09.720 --> 00:29:11.800
You remember on a healthy brain, you know,

801
00:29:11.800 --> 00:29:15.600
adequate sleep, the brain is actually making enough.

802
00:29:15.600 --> 00:29:18.800
But when you're stressed, night shift workers,

803
00:29:18.800 --> 00:29:21.640
military pilots, ER doctors, whichever it is,

804
00:29:21.640 --> 00:29:24.920
that's where the brain starts to rely on supplementation.

805
00:29:24.920 --> 00:29:26.960
So unfortunately for the brain,

806
00:29:26.960 --> 00:29:30.320
creating really struggles to get through the blood brain barrier.

807
00:29:30.320 --> 00:29:32.840
But if it does, now you might need longer

808
00:29:32.840 --> 00:29:34.160
or higher dosages.

809
00:29:34.160 --> 00:29:36.480
So what about sleep deprived?

810
00:29:37.480 --> 00:29:38.600
I have no idea.

811
00:29:38.600 --> 00:29:39.440
Okay.

812
00:29:39.440 --> 00:29:43.760
So let's say there's five, there's 10.

813
00:29:43.760 --> 00:29:45.280
What do you think?

814
00:29:45.280 --> 00:29:46.320
It's gonna be more, isn't it?

815
00:29:46.320 --> 00:29:48.200
It's gonna be a lot more.

816
00:29:48.240 --> 00:29:49.880
Here's 15.

817
00:29:49.880 --> 00:29:52.440
Couple studies showed some benefits.

818
00:29:53.360 --> 00:29:54.320
Now let's do 20.

819
00:29:54.320 --> 00:29:55.680
Remember that loading phase?

820
00:29:56.720 --> 00:29:59.400
The best overall studies currently right now

821
00:29:59.400 --> 00:30:03.880
that use an MRI for the brain have showed about 20 grams

822
00:30:03.880 --> 00:30:06.400
seems to have some effect acutely.

823
00:30:07.560 --> 00:30:09.160
But there's two studies last show to Germany,

824
00:30:09.160 --> 00:30:10.120
even show this.

825
00:30:11.200 --> 00:30:12.480
There's 25.

826
00:30:13.920 --> 00:30:15.120
And here's 30.

827
00:30:16.120 --> 00:30:18.280
So a classic study was done last year

828
00:30:18.280 --> 00:30:22.800
when they gave 30 grams to a group of young individuals

829
00:30:22.800 --> 00:30:26.600
who volunteered to be sleep deprived for 21 hours.

830
00:30:26.600 --> 00:30:28.800
And that level of creating increased,

831
00:30:28.800 --> 00:30:29.840
creating levels in the brain

832
00:30:29.840 --> 00:30:32.360
and it offset some of the negative effects.

833
00:30:32.360 --> 00:30:35.560
Remember that was an acute episode of 21 hours

834
00:30:35.560 --> 00:30:36.600
of sleep deprivation.

835
00:30:36.600 --> 00:30:38.840
They've done a subsequent study going down to about

836
00:30:38.840 --> 00:30:41.120
0.2 grams or about 14 grams.

837
00:30:41.120 --> 00:30:43.000
It didn't have the same effect.

838
00:30:43.000 --> 00:30:44.800
So remember a healthy brain likely

839
00:30:44.800 --> 00:30:46.600
doesn't need any creating.

840
00:30:46.600 --> 00:30:49.200
But a stressed brain likely does.

841
00:30:49.200 --> 00:30:50.680
And the more stressed it is,

842
00:30:50.680 --> 00:30:53.160
the higher the dose seems to come into play.

843
00:30:53.160 --> 00:30:55.040
There's a lot of nuances with the brain.

844
00:30:55.040 --> 00:30:56.720
Obviously we just show different regions

845
00:30:56.720 --> 00:30:58.280
which we don't have a lot of information.

846
00:30:58.280 --> 00:31:01.240
But overall, it seems that 20 grams

847
00:31:01.240 --> 00:31:02.680
seems to be the most viable dose

848
00:31:02.680 --> 00:31:04.120
when the brain is stressed.

849
00:31:04.120 --> 00:31:08.160
We basically need to start dumping out quite a bit more.

850
00:31:08.160 --> 00:31:12.240
So when you get from this area on the brain healthy,

851
00:31:12.240 --> 00:31:15.000
likely doesn't benefit from any type of supplementation

852
00:31:15.000 --> 00:31:16.520
because it's making its own.

853
00:31:16.520 --> 00:31:20.240
But in these areas when you're stressed, it likely does.

854
00:31:20.240 --> 00:31:23.520
The area of nuance or why it's become so popular

855
00:31:23.520 --> 00:31:27.560
is I think most people fall into this stressed environment.

856
00:31:27.560 --> 00:31:31.040
And if they're not getting enough creating through their diet

857
00:31:31.040 --> 00:31:32.640
and or supplementation,

858
00:31:32.640 --> 00:31:34.680
that's why this big explosion on,

859
00:31:34.680 --> 00:31:38.400
let's take more to sort of check off all the boxes.

860
00:31:38.400 --> 00:31:41.400
So I take 10 grams a day at minimum

861
00:31:41.400 --> 00:31:43.440
to check off muscle, right?

862
00:31:43.440 --> 00:31:45.160
That checks off bone for the most part.

863
00:31:45.160 --> 00:31:46.920
And I'm pretty sure over time,

864
00:31:46.920 --> 00:31:50.080
10 grams would do the most part for stress.

865
00:31:50.080 --> 00:31:53.600
Now, since I just flow different time zones,

866
00:31:53.600 --> 00:31:57.560
today I'm taking 20 to 25 grams based on this, acutely.

867
00:31:57.560 --> 00:31:59.840
And then when I go back to a non-stressed environment,

868
00:31:59.840 --> 00:32:02.560
back to Canada, I'll go back to my regular 10.

869
00:32:02.560 --> 00:32:04.320
So I look at the 10 gram dose

870
00:32:04.320 --> 00:32:09.040
or a little bit more as kind of being like a safety net.

871
00:32:09.040 --> 00:32:10.520
If you're only taking three to five,

872
00:32:10.520 --> 00:32:12.480
you definitely will get muscle benefits.

873
00:32:12.480 --> 00:32:15.320
Will you eventually get brain benefits?

874
00:32:15.320 --> 00:32:17.120
There's a small chance,

875
00:32:17.120 --> 00:32:18.720
but taking a little bit more

876
00:32:18.720 --> 00:32:20.400
and remember the cool thing for your viewers,

877
00:32:20.400 --> 00:32:21.440
we're not talking about protein.

878
00:32:21.440 --> 00:32:22.560
If we were talking about protein,

879
00:32:22.560 --> 00:32:24.440
the entire thing would be hundreds of grams.

880
00:32:24.440 --> 00:32:26.040
We're only talking about maybe 20 grams.

881
00:32:26.040 --> 00:32:28.720
And that may only need to be done acutely.

882
00:32:28.720 --> 00:32:30.720
You know, when you're really going through metabolic stress,

883
00:32:30.720 --> 00:32:32.520
look at university students.

884
00:32:32.520 --> 00:32:35.240
Five follow exams, hardly any sleep for a week.

885
00:32:35.240 --> 00:32:37.280
This is where this would come into play.

886
00:32:37.280 --> 00:32:38.960
I look at flight attendants or pilots.

887
00:32:38.960 --> 00:32:41.520
They'll fly from Canada to Europe

888
00:32:41.520 --> 00:32:42.880
and then they go back home.

889
00:32:42.880 --> 00:32:45.200
Their circadian rhythms are all over the place.

890
00:32:45.200 --> 00:32:47.920
So I think of all these scenarios.

891
00:32:47.920 --> 00:32:49.360
The area that I was surprised,

892
00:32:49.360 --> 00:32:51.680
I watched one of the episodes of the Ares tour.

893
00:32:51.680 --> 00:32:54.440
And you know, money can't stop circadian rhythm.

894
00:32:54.440 --> 00:32:56.400
So as much as Taylor Swift would have,

895
00:32:56.400 --> 00:32:59.000
I was marveled by three hours of performance

896
00:32:59.000 --> 00:33:01.800
in 90 to 100,000 people of all her running around.

897
00:33:01.800 --> 00:33:03.920
And then when you see her, they're totally gassed.

898
00:33:03.920 --> 00:33:04.920
They finished a concert,

899
00:33:04.920 --> 00:33:06.760
they're totally mentally exhausted.

900
00:33:06.800 --> 00:33:09.760
That's a situation where this could come into enhanced

901
00:33:09.760 --> 00:33:12.520
performance than you think of celebrities.

902
00:33:12.520 --> 00:33:15.200
You think of athletes.

903
00:33:15.200 --> 00:33:16.880
These a lot of high pressure things.

904
00:33:16.880 --> 00:33:18.440
Like imagine being in the World Cup final,

905
00:33:18.440 --> 00:33:21.000
the pressure, the mental capacity.

906
00:33:21.000 --> 00:33:23.640
That's where creatine seems to come into play.

907
00:33:23.640 --> 00:33:25.680
There's a lot of nuances.

908
00:33:25.680 --> 00:33:27.000
We still don't know a lot.

909
00:33:27.000 --> 00:33:28.800
So I think the big take home for people

910
00:33:28.800 --> 00:33:30.920
is that if you're going through periods of stress,

911
00:33:30.920 --> 00:33:32.880
a little bit more is okay.

912
00:33:32.880 --> 00:33:34.360
We don't know any adverse effects.

913
00:33:34.360 --> 00:33:36.400
We don't think there are any.

914
00:33:36.400 --> 00:33:38.040
But again, if you're just taking creatine

915
00:33:38.040 --> 00:33:39.680
for muscle bone in the brain,

916
00:33:39.680 --> 00:33:42.080
you're likely going to be checking off all those boxes.

917
00:33:42.080 --> 00:33:45.080
And when we start getting the brain benefits up at this end,

918
00:33:45.080 --> 00:33:46.400
what are those brain benefits

919
00:33:46.400 --> 00:33:47.800
that they were recorded in the studies?

920
00:33:47.800 --> 00:33:50.000
Is it I'm going to feel like I slapped?

921
00:33:50.000 --> 00:33:51.560
Or is it something more internal?

922
00:33:51.560 --> 00:33:53.600
You likely won't feel anything.

923
00:33:53.600 --> 00:33:54.440
Ah, okay.

924
00:33:54.440 --> 00:33:56.960
However, when you get to task the next day,

925
00:33:56.960 --> 00:33:58.800
so for example, you're up all night,

926
00:33:58.800 --> 00:33:59.960
you take a high dose creatine,

927
00:33:59.960 --> 00:34:02.400
then you have to go right to the final or the midterm,

928
00:34:02.400 --> 00:34:04.280
or you can't remember, it's those things

929
00:34:04.280 --> 00:34:08.320
when you're memory and doing puzzles or basic tasks.

930
00:34:08.320 --> 00:34:11.040
Or what about a stroke test?

931
00:34:11.040 --> 00:34:11.880
What's a stroke test?

932
00:34:11.880 --> 00:34:13.520
So I'm going to get you to do this.

933
00:34:13.520 --> 00:34:15.600
I apologize in advance.

934
00:34:15.600 --> 00:34:19.000
It's one of the most fatiguing things that you can do.

935
00:34:19.000 --> 00:34:20.800
And it was one of the most robust studies

936
00:34:20.800 --> 00:34:22.600
to show the efficacy behind creatine.

937
00:34:22.600 --> 00:34:25.040
So all I simply want you to do is you can see

938
00:34:25.040 --> 00:34:27.680
that there's words and then corresponding letters.

939
00:34:27.680 --> 00:34:31.080
But you'll notice that the color is incorrect.

940
00:34:31.080 --> 00:34:32.880
So up here, you would see, you know,

941
00:34:32.880 --> 00:34:35.640
you have red, blue, green, blue, black.

942
00:34:35.640 --> 00:34:39.240
But the stroke test is now looking at the bottom part.

943
00:34:39.240 --> 00:34:39.920
Okay.

944
00:34:39.920 --> 00:34:42.600
So I've tried it, I can only get the line two

945
00:34:42.600 --> 00:34:44.120
without making a mistake.

946
00:34:44.120 --> 00:34:44.960
Okay.

947
00:34:44.960 --> 00:34:50.120
So I want you to do this out loud, but as fast as possible.

948
00:34:50.120 --> 00:34:52.080
And am I reading the words or the color?

949
00:34:52.080 --> 00:34:53.520
You're reading the color.

950
00:34:53.520 --> 00:34:55.440
Okay, so the first one's green, yeah?

951
00:34:55.440 --> 00:34:56.280
Yes.

952
00:34:56.280 --> 00:34:57.520
Okay, fine.

953
00:34:57.520 --> 00:34:58.360
You want it as fast as possible?

954
00:34:58.360 --> 00:34:59.360
It's as fast as possible.

955
00:34:59.360 --> 00:35:00.200
Okay.

956
00:35:00.200 --> 00:35:01.040
What do you do?

957
00:35:01.040 --> 00:35:02.080
Gosh, this is confusing already.

958
00:35:02.080 --> 00:35:03.640
I hit the second one and I got it wrong in my head.

959
00:35:03.640 --> 00:35:05.400
The pairs are much creating, you're talking.

960
00:35:05.400 --> 00:35:06.480
I don't think I've had reasons today.

961
00:35:06.480 --> 00:35:07.320
Okay.

962
00:35:07.320 --> 00:35:08.160
Okay.

963
00:35:08.160 --> 00:35:10.440
Green, red, yellow, green, blue.

964
00:35:10.440 --> 00:35:21.600
Black, orange, red, blue, green, blue, pink, black, grey, yellow, red, blue, green,

965
00:35:21.600 --> 00:35:22.920
and a fuck.

966
00:35:22.920 --> 00:35:24.120
There you go, see?

967
00:35:24.120 --> 00:35:26.240
The study that they did get this,

968
00:35:26.240 --> 00:35:29.640
they had to do this for 90 straight minutes.

969
00:35:29.640 --> 00:35:30.640
Oh wow.

970
00:35:30.640 --> 00:35:34.880
So you can imagine how fatiguing that is for someone studying for the MCAS for medical

971
00:35:34.880 --> 00:35:39.960
school or midterms being sleep deprived and you're not sleep deprived and you struggle

972
00:35:39.960 --> 00:35:41.640
and you've got slower.

973
00:35:41.640 --> 00:35:43.240
Now you have to do this for 90 minutes.

974
00:35:43.240 --> 00:35:44.240
Wow.

975
00:35:44.240 --> 00:35:47.680
And in this classic study, they gave 20 grams of creatine before they did the tests and

976
00:35:47.680 --> 00:35:51.720
then after and it really improved their ability with speed and cognition there.

977
00:35:51.720 --> 00:35:56.440
So it's just a simple example to show, wow, our brain is seeing one thing.

978
00:35:56.440 --> 00:36:01.440
We got to maintain memory and cognition and creatine can help maintain some of those

979
00:36:01.440 --> 00:36:02.440
a factor.

980
00:36:02.440 --> 00:36:06.760
So you won't feel anything but performance of activities like that come into play.

981
00:36:06.760 --> 00:36:09.200
Do you know how much it improved the performance on the screen?

982
00:36:09.200 --> 00:36:13.640
I would have to get the graph but it did prove statistically significant, yeah.

983
00:36:13.640 --> 00:36:17.280
What else is there for me to know about the impact that creatine can have on the brain?

984
00:36:17.280 --> 00:36:18.280
Yeah.

985
00:36:18.280 --> 00:36:21.880
I think as a podcast, you sometimes sit here for many, many hours interviewing people on

986
00:36:21.880 --> 00:36:22.880
a range of subjects.

987
00:36:23.880 --> 00:36:25.880
If there's any way that I can perform better mentally.

988
00:36:25.880 --> 00:36:26.880
Yeah.

989
00:36:26.880 --> 00:36:28.520
So it doesn't boost the brain.

990
00:36:28.520 --> 00:36:32.960
It likely just brings those levels back up to normal levels before stress and it might

991
00:36:32.960 --> 00:36:34.040
give you a little bit more.

992
00:36:34.040 --> 00:36:39.840
So there's been populations Alzheimer's disease, clinical depression, concussion.

993
00:36:39.840 --> 00:36:44.640
When those populations are evident, one of the biggest factors is that they have reduced

994
00:36:44.640 --> 00:36:46.080
creatine in their brain.

995
00:36:46.080 --> 00:36:48.560
So maybe supplementation can get through the blood brain barrier.

996
00:36:48.560 --> 00:36:52.040
The brain says I need help and that's why you see some improvements there as well.

997
00:36:52.040 --> 00:36:56.840
So I like to think of the brain that creatine can act as a safety net.

998
00:36:56.840 --> 00:36:59.880
And it certainly won't cause any detrimental effects but it's always good to have that

999
00:36:59.880 --> 00:37:02.640
because you never know when I give you a stoop test.

1000
00:37:02.640 --> 00:37:05.640
Like I'm going to find you tomorrow and give you this and say you're going to be practicing

1001
00:37:05.640 --> 00:37:06.640
all night.

1002
00:37:06.640 --> 00:37:07.640
Will you perform better?

1003
00:37:07.640 --> 00:37:11.160
But that's just an example of something that we go through on a daily basis.

1004
00:37:11.160 --> 00:37:15.560
If someone's working on Wall Street or whichever it is really high stress demand, you know,

1005
00:37:15.560 --> 00:37:19.800
stuck in traffic for two hours, these all add up and it's a cascade of stressors that

1006
00:37:19.800 --> 00:37:24.200
unfortunately most people go through and now we have a nutrient that is being made in

1007
00:37:24.200 --> 00:37:28.760
the brain but during times of stress it likely needs a little bit of help.

1008
00:37:28.760 --> 00:37:32.280
For the last couple years I've been working on something that I realized every podcaster

1009
00:37:32.280 --> 00:37:35.880
listening to this but actually probably every creator listening to this might just

1010
00:37:35.880 --> 00:37:39.560
need podcasting is difficult for many reasons and one of them is that these hosting platforms

1011
00:37:39.560 --> 00:37:43.480
don't give you much information and also because they're so fragmented you kind of have to go

1012
00:37:43.480 --> 00:37:47.880
through every single platform uploading it to YouTube and then taking the same big old video

1013
00:37:47.880 --> 00:37:52.680
file and uploading it to Spotify's platform it takes huge amounts of time and that friction

1014
00:37:52.680 --> 00:37:54.280
means most of us don't do it.

1015
00:37:54.280 --> 00:37:57.480
That is the problem we set up to sort of and so we built something called Flightcast which

1016
00:37:57.480 --> 00:38:02.520
you can find at Flightcast.com and today Flightcast is also one of our show sponsors and some

1017
00:38:02.520 --> 00:38:07.720
of the world's biggest podcasters are now using our platform to run their shows because it gives

1018
00:38:07.720 --> 00:38:13.240
you an edge it saves you time it gives you analytics most people won't typically get it allows

1019
00:38:13.240 --> 00:38:18.760
you to use AI to be more informed on your show and it has growth tools that other hosting

1020
00:38:18.760 --> 00:38:23.320
platforms don't have so podcasters that are using Flightcast have this unfair advantage so go

1021
00:38:23.320 --> 00:38:30.600
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1022
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1023
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1024
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1025
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1027
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1028
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1029
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1030
00:39:11.160 --> 00:39:16.600
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1031
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1034
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what about inflammation yes somebody's inflammation and is there a link between creatine supplementation

1035
00:39:40.200 --> 00:39:46.840
and inflammation either it so unfortunately I'm 49 so at the age of 40 I have this systemic

1036
00:39:46.840 --> 00:39:51.240
inflammation that went up and we all know this because around the age of 30 where you know you

1037
00:39:51.240 --> 00:39:54.920
can work out and nothing hurts and all of a sudden you wake up one day when you're in your 40s

1038
00:39:54.920 --> 00:40:00.680
and 50s and things hurt and so systemic inflammation is happening all the time and unfortunately it

1039
00:40:00.680 --> 00:40:06.920
accelerates aging we're more sore more often and it can lead to a lot of arthritis or joint pain

1040
00:40:06.920 --> 00:40:12.680
and things like that creatine does have anti-inflammatory effects but a big distinction creatine is not like a

1041
00:40:12.680 --> 00:40:17.800
acetaminophen or ibuprofen which directly as a drug effect blocks that but it has been shown to

1042
00:40:17.800 --> 00:40:24.520
decrease markers of inflammation specifically during long duration exercise so this is an important

1043
00:40:24.520 --> 00:40:30.440
distinction weight training is too acute but when you do iron man triathlon things like that those

1044
00:40:30.440 --> 00:40:36.040
individuals who took creatine 20 grams a day for five days beforehand they had reductions in inflammation

1045
00:40:36.040 --> 00:40:40.760
markers so that might allow that individual to recover quicker not get ill and then perform more

1046
00:40:40.760 --> 00:40:45.560
optimally from a weight training perspective we see that it decreases markers of muscle damage

1047
00:40:45.560 --> 00:40:51.320
so it has these anti-inflammatory and anti-catabolic effects as well interesting yeah and what about

1048
00:40:51.320 --> 00:40:57.160
people that have neurodegenerative disorders yes so Alzheimer's is is the area we're really starting

1049
00:40:57.160 --> 00:41:02.200
to focus on in a couple single arm studies came out last year by Matt Taylor and Aaron Smith

1050
00:41:02.200 --> 00:41:06.920
showing that 20 grams a day for eight weeks did increase brain creatine levels in Alzheimer's

1051
00:41:06.920 --> 00:41:12.200
patients and it seemed to improve measures of memory and cognition there as well so again using

1052
00:41:12.200 --> 00:41:17.320
the same mechanisms it decreases inflammation it maintains brain bioenergetics and it might actually

1053
00:41:17.400 --> 00:41:22.520
have a neural protection effect as well there's evidence and cell cultures and in rodents that

1054
00:41:22.520 --> 00:41:27.800
there's some lines there but in humans we're still in in the infancy but if you can have any benefit

1055
00:41:27.800 --> 00:41:31.560
to any neurological disease it's huge and there's a lot of hope especially around Alzheimer's

1056
00:41:31.560 --> 00:41:35.240
there was an eight week trial and Alzheimer's patients that also showed modest muscle gains

1057
00:41:35.240 --> 00:41:40.920
there are 1.9 kilogram increase in hand grip strength yeah which is a key predator of survival

1058
00:41:40.920 --> 00:41:45.640
in dementia patients right which was a landmark study of 20 Alzheimer's patients found that

1059
00:41:45.640 --> 00:41:50.120
taking 20 grams of creatine daily for eight weeks increased brain creatine levels by 11 percent

1060
00:41:50.120 --> 00:41:55.080
and significantly improve the cognitive test scores they showed that's the journal of psychiatry

1061
00:41:55.080 --> 00:41:59.720
and brain science and that one's really exciting and I think more future studies will come out

1062
00:41:59.720 --> 00:42:03.560
the limitation with those is that there was no placebo to compare to but again I just

1063
00:42:03.560 --> 00:42:09.080
showing that yes creatine can be used as an effective adjunct yeah and because there is impact

1064
00:42:09.080 --> 00:42:14.360
on our brain is there impact on our mental health with creatine excellent point so the best lines

1065
00:42:14.360 --> 00:42:18.680
I have it is here come from clinical depression and anxiety the group out of Utah in the United

1066
00:42:18.680 --> 00:42:23.480
States have clearly shown that creatine in addition to other therapies so this is important

1067
00:42:23.480 --> 00:42:28.440
creatine by itself has never been shown to be a standalone but with SSRIs or cognitive behavior

1068
00:42:28.440 --> 00:42:34.200
therapy or methamphetamine use in populations under medical supervision the addition of creatine

1069
00:42:34.200 --> 00:42:38.440
seem to improve symptoms and it's likely going back to all the ones we've already talked about

1070
00:42:38.520 --> 00:42:45.160
where it improves bioenergetics it improves neural transmission or neuromodulation but it also

1071
00:42:45.160 --> 00:42:51.240
in animals has been shown to improve a protein called BDNF so this protein is involved in brain

1072
00:42:51.240 --> 00:42:57.080
plasticity so there's a whole bunch of emerging evidence and hope that creatine one day will be

1073
00:42:57.080 --> 00:43:04.680
used as a treatment in the toolbox for a lot of these clinical issues PTSD also comes to my mind

1074
00:43:04.680 --> 00:43:09.720
there was a study in gay trade sports science institute which PubMed published that said a study

1075
00:43:09.720 --> 00:43:15.080
of over 200,000 adults found that those who consumed the least amount of creatine in their daily

1076
00:43:15.080 --> 00:43:19.880
diet had the highest rates of depressive symptoms yes that's correct and the common denominator

1077
00:43:19.880 --> 00:43:23.560
those with clinical depression or anxiety when you measure their baseline creatine stores very

1078
00:43:23.560 --> 00:43:29.480
similar to concussion or Alzheimer's they're reduced so therefore obviously this condition or

1079
00:43:29.480 --> 00:43:34.600
series of conditions is causing a disruption at the brain bioenergetics level and creatine levels

1080
00:43:34.600 --> 00:43:38.680
are decreasing there's another improvement that said in a clinical trial of women with major

1081
00:43:38.680 --> 00:43:43.480
depression adding five grams of creatine to their daily anti-depressant double to their

1082
00:43:43.480 --> 00:43:48.760
remission rate over eight weeks that's correct yes and that group is from Perikent Renshaar's

1083
00:43:48.760 --> 00:43:53.720
group out of Utah they do great work our hope and I'm collaborating with some colleagues now to

1084
00:43:53.720 --> 00:43:58.840
look at creatine as a standalone treatment versus placebo could it have some beneficial effects

1085
00:43:58.840 --> 00:44:03.720
there so that's very exciting to come out if I don't want to be supplementing with creatine

1086
00:44:03.720 --> 00:44:08.200
is there what are the foods that I can eat that are high in creatine naturally they're primarily

1087
00:44:08.200 --> 00:44:13.640
animal based so seafood and red meat you know herring is going to have one of the highest concentrations

1088
00:44:13.640 --> 00:44:20.120
salmon as well as beef very small amounts in milk and dairy so you'd have to drink all the

1089
00:44:20.120 --> 00:44:24.200
the milk in the jersey cow to get a sufficient amount so it definitely comes down to animal

1090
00:44:25.160 --> 00:44:28.360
there's some of the studies that I that I love that I think I've heard you talk about before

1091
00:44:28.360 --> 00:44:32.360
one of them was young athletes who took five grams of creatine daily slept in average of one

1092
00:44:32.360 --> 00:44:38.440
hour longer on training days yeah we did that study a few years ago in a young biological females

1093
00:44:38.440 --> 00:44:43.000
who were healthy and on the days that they trained until creatine this is interesting because they

1094
00:44:43.000 --> 00:44:50.600
actually slept an hour longer compared to a placebo so this is a very interesting fact so

1095
00:44:50.600 --> 00:44:55.960
creatine you know we now know what has brain bioenergetics and there's two arguments if it's

1096
00:44:55.960 --> 00:45:01.480
making the brain recover wouldn't you need less sleep right now in this study it's show that

1097
00:45:01.480 --> 00:45:06.440
improved so maybe these individuals trained at a higher capacity and allowed the brain to have

1098
00:45:06.440 --> 00:45:11.320
more homeostasis to come back so this is an air a study that needs to be replicated in males as

1099
00:45:11.320 --> 00:45:17.320
well to see can creatine improve sleep quantity and if it is I think that's a game changer I think

1100
00:45:17.400 --> 00:45:21.080
everybody on the planet would raise their hand and say hey I need more sleep is there anything else

1101
00:45:21.080 --> 00:45:26.840
we haven't covered as it relates to creatine you know the expected gains versus the hype gains I

1102
00:45:26.840 --> 00:45:32.520
think there's evidence there that creatine can have an effect I think it's getting over hyped

1103
00:45:32.520 --> 00:45:37.560
especially around the brain for what it can do it's one tool in the toolbox and I think it's one

1104
00:45:37.560 --> 00:45:41.960
of those things that I'd like to show or you know talk about for sure you know well what you mean by

1105
00:45:42.760 --> 00:45:48.040
so if you think of a toolbox when it comes to a plan whenever you need to go fix things you

1106
00:45:48.040 --> 00:45:52.120
simply say where's my toolbox you can't do anything without a plan and the way I like to

1107
00:45:52.120 --> 00:45:59.640
preface this is the most popular tool in anybody's toolbox is the hammer now from a lifestyle

1108
00:45:59.640 --> 00:46:03.800
perspective what do you think the hammer represents what would you decide that the hammer represents

1109
00:46:05.000 --> 00:46:11.720
as in like a is it weight training is a cardio is it creatine is it protein is it sleep sleep

1110
00:46:11.720 --> 00:46:20.360
okay so I say weight training is going to be the hammer okay now what about the screwdriver

1111
00:46:20.360 --> 00:46:28.040
always need a screwdriver creating no I think a roll big training or sleep comes way before creatine

1112
00:46:28.040 --> 00:46:32.760
okay but most people say hey I can fix a lot of things with that now remember we have a nice big

1113
00:46:32.760 --> 00:46:40.440
toolbox I like to think of creatine as the multifactorial wrench or screwdriver because creatine has

1114
00:46:40.440 --> 00:46:45.960
profound benefits for muscle a little bit for bone of course brain and other areas of the body so

1115
00:46:45.960 --> 00:46:51.880
you can hit something with this you can open it up and fix something with this it's heavy you can

1116
00:46:51.880 --> 00:46:57.880
also pull it the measuring tape your argument sleep this could be protein whichever it is so when you

1117
00:46:57.880 --> 00:47:04.760
put all these things in your toolbox you're now having a greater comprehensive plan to improve health

1118
00:47:04.760 --> 00:47:09.720
so you said weight training was the hammer I like to consider if you were to choose one

1119
00:47:09.720 --> 00:47:15.000
modality of exercise weight training is a little bit superior to cardio you get pretty much all

1120
00:47:15.000 --> 00:47:19.080
the same benefits of cardiovascular exercise and then you get more with obviously an increase in

1121
00:47:19.080 --> 00:47:23.960
lean tissue mass and performance weight training if done effectively can actually improve mitochondrial

1122
00:47:23.960 --> 00:47:29.720
health you can improve VL2 max if done correctly and you don't need a lot of it so I think we've

1123
00:47:29.720 --> 00:47:35.480
switched from just doing cardio to now incorporating weight training to be effective so weight training

1124
00:47:35.480 --> 00:47:41.080
yes what are the sort of misconceptions about weight training and why are you so positive about it

1125
00:47:41.080 --> 00:47:46.360
yeah I think one of the biggest myths is that you always need to lift heavy to put on muscle mass

1126
00:47:46.920 --> 00:47:51.400
and we're all renowned researchers in this area have clearly shown now that lighter weights perform

1127
00:47:51.400 --> 00:47:56.840
to a lot of effort almost to fatigue if done correctly you can get as the same increases in muscle

1128
00:47:56.840 --> 00:48:01.160
mass as then compared to lifting heavy weights however if your goal is just to get stronger lifting

1129
00:48:01.160 --> 00:48:05.480
heavy is always there so I think this is a cool thing for people some days if you have a little

1130
00:48:05.480 --> 00:48:09.640
bit of soreness or you don't have a lot of energy you can live lighter weights but just to fatigue

1131
00:48:09.640 --> 00:48:13.560
whereas other days you come in Monday you've had your coffee whichever it is you're ready to go you

1132
00:48:13.560 --> 00:48:18.680
can lift heavy so I think there's not one concrete way there's a little bit of variety here as well

1133
00:48:18.680 --> 00:48:23.720
and why are you putting it above cardiovascular work yeah I think the benefits there is that

1134
00:48:23.720 --> 00:48:29.240
cardiovascular exercise will make you live longer and healthier but the downfall with cardiovascular

1135
00:48:29.240 --> 00:48:34.600
exercise it doesn't stimulate strength or the muscle skeletal system as much as we we hope so

1136
00:48:34.600 --> 00:48:38.520
improving muscle mass and that is very difficult to do with cardio maybe sprint interval training

1137
00:48:38.520 --> 00:48:43.240
will do that but the cool thing with weight training is you get cardiovascular benefits but you also

1138
00:48:43.240 --> 00:48:48.200
get those profound muscle skeletal benefits so if I was to tell anybody if there's one form of exercise

1139
00:48:48.200 --> 00:48:53.320
to do with weight training but you got to do cardio as well so do both and if I just do weight training

1140
00:48:53.320 --> 00:48:57.800
what am I missing from not doing cardio training yeah if you do weight training improperly where

1141
00:48:57.800 --> 00:49:02.120
you're lifting heavy heavy weight with low repetitions all the time you're likely going to jeopardize

1142
00:49:02.120 --> 00:49:06.920
capillary density or mitochondrial health these are things that sort of move blood flow to and from

1143
00:49:06.920 --> 00:49:13.160
your muscles you could decrease VO2 max or a fitness parameter for metabolic health fitness

1144
00:49:13.160 --> 00:49:17.960
so at the end of the day everybody should be doing both but if you only have time to do weight

1145
00:49:17.960 --> 00:49:22.520
training or cardio you still benefit because the majority of the population doesn't do any

1146
00:49:22.520 --> 00:49:28.200
and how how much how often yeah it's amazing that it's a small amount so let's just do cardio

1147
00:49:28.200 --> 00:49:34.200
most countries will say 150 minutes of physical activity at a moderate level over a week I'm okay

1148
00:49:34.200 --> 00:49:39.080
with that I'd like it to be higher I'd also like the intensity to be a bit higher so when you tell

1149
00:49:39.080 --> 00:49:43.720
an average individual 150 minutes a week most people say well I'm going to do 70 or I'm going to do

1150
00:49:43.720 --> 00:49:48.520
30 I'm going to hold the couch down and watch Netflix so we give 150 and we say you know if you

1151
00:49:48.520 --> 00:49:53.720
can do 21 minutes or 22 minutes a day for seven days a week that's going to be a brisk walk or

1152
00:49:53.720 --> 00:49:58.840
whichever we'd like to be at a higher intensity if possible now when it comes to weight training this

1153
00:49:58.840 --> 00:50:03.800
might be surprising but two days a week or more is all you basically need and you can do a whole

1154
00:50:03.800 --> 00:50:08.760
body routine so you don't need to go in there and just do chest and biceps Monday and then legs

1155
00:50:08.760 --> 00:50:13.640
Tuesday you can but if you say I want to do whole body of training Monday Wednesday Friday that is

1156
00:50:13.720 --> 00:50:19.560
great as well so a little bit of volume or frequency goes a long way especially as we get older

1157
00:50:19.560 --> 00:50:24.440
that's the key why especially as we get older well based on this graph here it's clearly showing

1158
00:50:24.440 --> 00:50:31.960
a detrimental effect so if you can see here you know you have muscle mass on the x-axis or the y-axis

1159
00:50:31.960 --> 00:50:38.280
and then you're having all the catastrophic effects as we get older so unfortunately you know 20 and 30

1160
00:50:38.280 --> 00:50:44.040
looks great when you're 20 40 is old when you're 20 and 40 years old or all the way from 22 40 you

1161
00:50:44.040 --> 00:50:48.600
can see great that's probably the area that you're going to have the most muscle yeah but look what

1162
00:50:48.600 --> 00:50:58.120
happens 40 age 60 80 and if you live to be 100 it's catastrophic you're losing muscle mass at an

1163
00:50:58.120 --> 00:51:05.080
accelerated rate on average is about 1 percent per year after the age of 40 even if you're training

1164
00:51:05.080 --> 00:51:10.360
so if you're training you're maintaining that so this is the average sedentary inactive population

1165
00:51:10.360 --> 00:51:15.560
you lose strength at about 1 point or 1 to 3 percent even faster now if we were to maintain

1166
00:51:15.560 --> 00:51:21.240
resistance training that muscle mass with plateau so I can't stress this enough although we

1167
00:51:21.240 --> 00:51:26.760
focused on creatine if you were to choose one thing to do today is exercise and the only form of

1168
00:51:26.760 --> 00:51:32.200
exercise that really maintains muscle is weight bearing or resistance training and if that's the

1169
00:51:32.200 --> 00:51:36.600
case you're going to have way more muscle later on in life so you can pick up the grandkids you

1170
00:51:36.600 --> 00:51:41.560
can walk those stairs you can do more functionality things later on in life can you not just I don't

1171
00:51:41.560 --> 00:51:46.680
know 60 years old start training then you can absolutely and you get profound benefits you can be 80

1172
00:51:46.680 --> 00:51:51.400
or 100 and you still get benefits it's never too late to start but one of the things we've already

1173
00:51:51.400 --> 00:51:57.240
talked about is if you do weight training and add in a little bit of creatine it gets a bit higher

1174
00:51:57.320 --> 00:52:03.160
if you added in protein it gets even higher so again nutrition you know if exercise is king

1175
00:52:03.720 --> 00:52:08.120
the queen is going to be nutrition they go hand in hand all throughout lifespan you gotta have both

1176
00:52:08.120 --> 00:52:13.880
and on the subject of protein you're saying that when combined with creatine it's a force multiplier

1177
00:52:13.880 --> 00:52:18.120
it's a force multiplier when it comes to performance and lean tissue mass so there's been a few

1178
00:52:18.120 --> 00:52:22.520
studies when you combine a high quality protein with creatine they've been shown to increase lean

1179
00:52:22.520 --> 00:52:25.720
tissue mass and muscle performance a little bit more than each alone yeah

1180
00:52:25.720 --> 00:52:30.360
does the average person get enough protein through that diet you know I think nowadays we do

1181
00:52:30.360 --> 00:52:36.600
and and I think this is overhyped as well I think if you're getting about 1.2 to 1.6 grams per kilogram

1182
00:52:36.600 --> 00:52:42.040
so you know if you're 70 kilograms that's going to be on average about 84 to about 115 grams of

1183
00:52:42.040 --> 00:52:47.400
protein I think we're so conscious now of the health benefits of protein that most people are

1184
00:52:47.400 --> 00:52:51.960
I think if you're training really intensely five six days a week and you take a gram per pound

1185
00:52:52.040 --> 00:52:56.520
that's probably the max but a lot of times when you take an excess protein it doesn't go to your

1186
00:52:56.520 --> 00:53:00.520
body area that you're probably hoping it doesn't all go to your muscle issues for other things like

1187
00:53:00.520 --> 00:53:05.560
hormones and blood cells things like that but I think nowadays most people are likely getting enough

1188
00:53:05.560 --> 00:53:11.080
protein the question is are they getting enough high quality protein so vegans and vegetarians

1189
00:53:11.080 --> 00:53:14.760
can definitely get enough protein they might just need to eat a little bit more to get all those

1190
00:53:14.760 --> 00:53:20.280
essential amino acids which we need much of the reason most people haven't posted content or

1191
00:53:20.280 --> 00:53:25.320
build their personal brand is because it's hard and it's time consuming and we're all very very busy

1192
00:53:25.320 --> 00:53:31.320
and if you've never posted something before there's so many factors in your psychology that stop

1193
00:53:31.320 --> 00:53:35.880
you wanting to post what people will think of you am I doing this right is the thing I'm saying

1194
00:53:35.880 --> 00:53:41.960
absolutely stupid all of these result in paralysis which means you don't post and your feed goes

1195
00:53:41.960 --> 00:53:46.680
bare I'm an investor in a company called Stan store which you've probably had me talk about and

1196
00:53:46.680 --> 00:53:51.480
what they've been building is this new tool called Stanley that uses AI looks at your feed looks at

1197
00:53:51.480 --> 00:53:55.800
your tone of voice looks at your history looks at your best performing posts and tells you what you

1198
00:53:55.800 --> 00:54:01.080
should post makes those posts for you you can also you just use it for inspiration and sometimes

1199
00:54:01.080 --> 00:54:05.400
what we need when we're thinking about doing a post for us social media channels is inspiration

1200
00:54:05.400 --> 00:54:09.640
building an audience has fundamentally changed my life and I think it could change yours too

1201
00:54:09.640 --> 00:54:14.520
so I'm inviting you to give this new tool a shot and let me know what you think all you have to

1202
00:54:14.520 --> 00:54:21.160
do is search coach dot stan dot store now to get started menopause yes we talked a little bit

1203
00:54:21.160 --> 00:54:27.320
briefly about menopause bringing both together the subjects of muscle but also of creating yes how

1204
00:54:27.320 --> 00:54:32.920
how does those two things impact women's journey through menopause yeah so we know from animal

1205
00:54:32.920 --> 00:54:37.480
cells that estrogen is highly involved in creating metabolism sessions seems to be implicated in the

1206
00:54:37.480 --> 00:54:44.200
enzymes that are neat to make creating and then estrogen also has a huge impact on not only brain

1207
00:54:44.200 --> 00:54:49.800
bio energetics but muscle metabolism as well so as the female goes from a premenopausal stage to

1208
00:54:49.800 --> 00:54:56.520
perimenopausal stage to the postmenopausal transition if estrogen is decreasing and then independent

1209
00:54:56.520 --> 00:55:01.320
of their diet we think creatine has bone effects and muscle effects and of course we talked about

1210
00:55:01.320 --> 00:55:06.600
the cognitive effects there so from a whole skeleton perspective I think everybody should be but of

1211
00:55:06.600 --> 00:55:11.240
course the perimenopausal postmenopausal transition is good and then that brings up a question

1212
00:55:11.720 --> 00:55:16.760
what about really young premenopausal females you know optimal health what if we built up their

1213
00:55:16.760 --> 00:55:21.560
tissues more maybe that would offset the rate of this decline over time as well so that's what we're

1214
00:55:21.560 --> 00:55:25.640
hoping to get to it's crazy and safe for kids so it's interesting you bring that up and the

1215
00:55:25.640 --> 00:55:30.920
current body of evidence suggests yes that recommended dosages good researchers in the United

1216
00:55:30.920 --> 00:55:36.680
States put out multiple reviews at looking at creatine in adolescent children and teenagers

1217
00:55:36.680 --> 00:55:42.120
proves balance a jolly body composition if anything they want to get at least one gram per day

1218
00:55:42.120 --> 00:55:45.960
because in children they want to have an optimization for bone health as well as muscle development

1219
00:55:46.520 --> 00:55:51.480
but again if any parents are watching obviously talk to their medical practitioner but all the

1220
00:55:51.480 --> 00:55:56.120
current reviews currently suggests that it's safe and we're talking about we're not talking about

1221
00:55:56.120 --> 00:55:59.720
babies here we're talking about yeah we're talking about adolescents all the way into teenage years

1222
00:55:59.720 --> 00:56:05.000
when it comes to baby or infancy out of australia staciology is starting to do that work there

1223
00:56:05.000 --> 00:56:09.480
as well but we don't have a lot of data in humans yet but that is an area to pay attention to for sure

1224
00:56:09.480 --> 00:56:12.600
yeah what is the most important thing we haven't talked about that we should have talked about

1225
00:56:12.600 --> 00:56:18.040
dr yeah i think one of the big things is the safety profile of creatine uh there's been uh you

1226
00:56:18.040 --> 00:56:23.000
know hundreds of randomized control trials now on creatine the safety profiles is exceptional

1227
00:56:23.560 --> 00:56:29.160
last year they put out a study looking at over 25,000 cases and creatine even over 10 grams a day for

1228
00:56:29.160 --> 00:56:35.480
many years has been very very safe and effective uh one area that comes up is what about the timing

1229
00:56:35.480 --> 00:56:40.600
doesn't matter when i take it and the cool thing is we just got a paper accepted two days ago

1230
00:56:40.600 --> 00:56:45.160
putting the nail in the coffin on this and at the end of the day you can take creatine at any time

1231
00:56:45.160 --> 00:56:49.480
of the day you can take it in the morning with breakfast you can take it right before workout

1232
00:56:49.480 --> 00:56:54.360
i take some during you can take it after go to bed it doesn't matter when you take it as well

1233
00:56:54.360 --> 00:56:59.080
so you can take it right before sleep you can't and it won't impact your sleep no currently we haven't

1234
00:56:59.160 --> 00:57:03.800
exactly assessed the effect on sleep but uh another study looked at it in the evening and it had no

1235
00:57:03.800 --> 00:57:07.960
detrimental effect there as well and what else what else is the other questions that you get

1236
00:57:07.960 --> 00:57:13.960
messaged with or asked most often yeah can i spread out creatine all throughout the day so for

1237
00:57:13.960 --> 00:57:19.080
example we have like if we were to take creatine in the gummy form or a candy you can actually have

1238
00:57:19.080 --> 00:57:23.960
you know one or two of these every hour all throughout the day you can have it uh as periodically

1239
00:57:23.960 --> 00:57:27.560
so you don't have to take creatine all at once you can take it in smaller amounts all throughout

1240
00:57:27.560 --> 00:57:32.360
the day and if anything there's been a study a few years ago showing that one gram every 30

1241
00:57:32.360 --> 00:57:37.160
minutes up to 20 gram dose uh seem to retain more in the body and that was beneficial as well

1242
00:57:37.160 --> 00:57:40.840
what do you think of these gummies you know there's only been a few companies that have actually

1243
00:57:40.840 --> 00:57:45.400
shown some validity and reliability um as long as the third party tested they're very very effective

1244
00:57:45.400 --> 00:57:49.720
you want to try one are they they they're party tested their third or the green ones yep and the

1245
00:57:49.720 --> 00:57:54.200
bottom was the third party test yep well but you know the stuff that makes a gummy is that stuff

1246
00:57:55.000 --> 00:57:58.920
good for you so the issue there is does the manufacturing trying to keep the

1247
00:57:58.920 --> 00:58:03.640
uh creatine together uh influences it can and there's only been a few uh uh companies out there

1248
00:58:03.640 --> 00:58:07.640
the one you're eating is by create from the United States they they've had multiple trials

1249
00:58:08.200 --> 00:58:12.200
they're the first uh company to actually look at a randomized control trial to show improvements

1250
00:58:12.200 --> 00:58:17.240
in volleyball players with the gummies children love them older adults this has become an area of

1251
00:58:17.240 --> 00:58:22.200
interest where uh chewing ability or taste sensation has gone down uh they seem to be very

1252
00:58:22.200 --> 00:58:26.120
convenient and effective uh you can have these at your desk whichever you don't need the white

1253
00:58:26.120 --> 00:58:30.760
powder to mix so their companies are coming up with more viable ways to get creatine in there

1254
00:58:30.760 --> 00:58:35.480
but to your point you always want to make sure the companies third party tested it uses a high quality

1255
00:58:35.480 --> 00:58:40.280
creatine and it actually has a source of creatine in there as well because i remember watching a

1256
00:58:40.280 --> 00:58:44.440
YouTube video by guy called James Smith he's been on the show before and he did some testing on

1257
00:58:44.440 --> 00:58:49.000
the off the shelf creatine and found that a lot of them didn't contain any creatine 90 percent

1258
00:58:49.000 --> 00:58:54.040
and there was only a few and the one that you did uh consumer did yeah 1.5 it's not crazy that

1259
00:58:54.040 --> 00:58:58.280
you can go by creating and it has no creatine yeah so that's why i think for the consumers watching

1260
00:58:58.280 --> 00:59:02.280
you got to do a little bit of homework and and look at those three things make sure third party

1261
00:59:02.280 --> 00:59:06.840
tested it has a logo clearly on the packaging if it doesn't i would strongly advise you not to

1262
00:59:06.840 --> 00:59:12.200
consume it of all the of all the studies that you've encountered on all the subjects we talked about

1263
00:59:12.200 --> 00:59:17.240
muscle protein creatine are there studies that were pivotal in how you think about these subjects

1264
00:59:17.240 --> 00:59:23.480
yeah there was so the the landmark study came out in 1992 and it clearly showed that 5 grams

1265
00:59:23.480 --> 00:59:28.200
elevate a creatine in the blood but if you took multiple 5 gram dose you just it maintained that

1266
00:59:28.200 --> 00:59:33.000
throughout the day so this is where the dose of 5 grams seems to be very very viable and the other

1267
00:59:33.000 --> 00:59:38.840
one showed that hey i don't want to take 5 what if i only want to take 3 grams so 3 grams seems to

1268
00:59:38.840 --> 00:59:42.920
be the lowest most effective dose and you just need to take that for one month and you'll saturate

1269
00:59:42.920 --> 00:59:48.120
your muscles so again you have options to take it as little amount or a high amount as you want

1270
00:59:48.120 --> 00:59:53.320
over time but i think one of the biggest studies is that we did was a two-year trial in post-menopausal

1271
00:59:53.320 --> 00:59:58.200
women where we gave .14 grams of creatine and it really seemed to improve or have an effect on

1272
00:59:58.200 --> 01:00:02.680
bone preservation as well as muscle performance so these are the the studies that seem to come to my

1273
01:00:02.680 --> 01:00:07.720
mind we've done quite a few but they seem to be the landmark ones yeah and what are the supplements

1274
01:00:07.720 --> 01:00:12.360
that you take outside of creatine yes for sure so on a daily basis it's a probiotic with food in the

1275
01:00:12.360 --> 01:00:16.440
morning and evening and that's something i just recently learned i was taking it on an empty stomach

1276
01:00:16.440 --> 01:00:21.560
but probiotic i take two forms of magnesium one before bed and then one in the day three and eight

1277
01:00:21.560 --> 01:00:28.840
for cognition and function i take two thousand international units of vitamin D i always take protein

1278
01:00:28.840 --> 01:00:33.880
on a sufficient basis as well and then i take it before grams of omega-3 fatty acids and i always

1279
01:00:33.880 --> 01:00:38.520
take one of the omega-3 fatty acids post exercise because that seems to be the best time to take it

1280
01:00:38.600 --> 01:00:45.880
so omega-3 magnesium vitamin D vitamin D probiotics of course creatine and protein i take powder and

1281
01:00:45.880 --> 01:00:50.680
or through dietary food every now and then i don't need a lot of red meat so i'll take iron

1282
01:00:50.680 --> 01:00:54.760
um but um not on a consistent basis and you know and i'm hoping the new one

1283
01:00:55.800 --> 01:01:01.080
is this is an area of controversy NAD this is the you know it's a precursor for a main enzyme

1284
01:01:01.080 --> 01:01:06.200
that's highly involved in metabolism there's been evidence to suggest it goes down with aging so

1285
01:01:06.440 --> 01:01:10.200
my eye is closely on that uh the see if that's going to be something to come up in the playing

1286
01:01:10.840 --> 01:01:15.080
and a multivitamin you know started with flinstorm vitamins as a kid and i take a multivitamin

1287
01:01:15.080 --> 01:01:20.200
day as a safety net i noticed that when i looked at your video in the interview you did with doctor

1288
01:01:20.200 --> 01:01:25.960
under patchy a lot of the comments were from people in their 60s 70s and 80s and i wondered why

1289
01:01:25.960 --> 01:01:30.760
that was if you just i was just looking at the top three or four comments and it's a 71 year old

1290
01:01:30.760 --> 01:01:36.920
it's an 82 year old it's a 53 year old who's um containing without sinus right why is that

1291
01:01:37.560 --> 01:01:41.480
yeah i think it's the awareness and education now in social media is really

1292
01:01:41.480 --> 01:01:45.960
helped with this getting our evidence-based research out to the public and the awareness that

1293
01:01:45.960 --> 01:01:50.760
creatine is just not for young males to get bigger stronger faster you have anything when you go

1294
01:01:50.760 --> 01:01:54.920
to an aging body and they're predisposed to an agent related muscle loss, strength loss,

1295
01:01:54.920 --> 01:01:59.320
functionality, bone loss and atrophy in the brain creatine has been shown to have effects there as

1296
01:01:59.320 --> 01:02:04.120
well so i think a lot of older individual populations are becoming more aware of the effects of

1297
01:02:04.120 --> 01:02:08.600
creatine and of course as we produce more research it gets out to the public more often so i'm

1298
01:02:08.600 --> 01:02:13.960
really excited and encourage that creatine is sort of taken on a life of its own in the last decade

1299
01:02:13.960 --> 01:02:19.560
and are the direct weight benefits if i'm trying to cut fat by taking creatine or is it indirect?

1300
01:02:19.560 --> 01:02:24.360
it's indirect so it seems that if you increase lean mass it might stimulate energy expenditure or

1301
01:02:24.520 --> 01:02:29.160
turnover and then in animal models it just has been shown to have some beneficial effects from a

1302
01:02:29.160 --> 01:02:33.560
cellular perspective on fat but at the end of the day if you are seeing a reduction fat it's likely

1303
01:02:33.560 --> 01:02:36.520
that you're proving your metabolic health with lean tissue mass.

1304
01:02:36.520 --> 01:02:40.040
do you think much about how to get these habits to stick because i imagine there's lots of people

1305
01:02:40.040 --> 01:02:45.640
that are aware by now that creatine is a useful thing to take before whatever reason they still

1306
01:02:45.640 --> 01:02:50.680
don't take it exactly and i think that's one of the biggest reasons people don't so we got to come

1307
01:02:50.680 --> 01:02:56.120
up with ways to maintain consistency and i think whatever vehicle you want to choose to maintain

1308
01:02:56.120 --> 01:02:59.640
that in the in the run of a day is the best so if it's putting in your coffee in the morning

1309
01:02:59.640 --> 01:03:02.760
because you won't forget it great if it's putting a little bit in Greek yogurt if it's

1310
01:03:02.760 --> 01:03:07.160
used in the gummies whichever it is as long as it's a viable source of creatine that makes it very

1311
01:03:07.160 --> 01:03:11.880
practical and consistent for you that's the best way yeah i found that i'm having it

1312
01:03:11.880 --> 01:03:16.200
unrooted to where i'm going yes being really really important so when i come to my office in the

1313
01:03:16.200 --> 01:03:20.360
morning it's all on my desk yes and so i have the supplements just on my desk and actually even

1314
01:03:20.360 --> 01:03:24.360
before i walked into the studio today in the green room that i have it's on the green room right

1315
01:03:24.360 --> 01:03:29.320
when i'm at home it is where the coffee machine is correct yeah and that has radically helped me

1316
01:03:29.320 --> 01:03:34.600
yeah um otherwise i if it wasn't within my my routine it wouldn't happen yeah we have a jug on the

1317
01:03:34.600 --> 01:03:38.520
counter with all our other supplements is in the pantries close by because if it's in the garage

1318
01:03:38.520 --> 01:03:43.240
you're like i forgot about it i think the other thing is with some things like creatine it's hard to

1319
01:03:43.240 --> 01:03:48.280
really notice the difference sometimes uh excellent point yeah this is not like caffeine you know

1320
01:03:48.280 --> 01:03:53.080
it's an immediate effect so unlike uh caffeine creatine takes a wall to notice the effects and

1321
01:03:53.080 --> 01:03:58.280
they come in direct you don't immediately notice a massive increase in energy or alertness

1322
01:03:58.280 --> 01:04:02.040
it's like after a week of weight training or even two you're like wow i did more repetitions i

1323
01:04:02.040 --> 01:04:07.480
could do more weight uh i recover quickly is one that we hear uh quite often you'll never notice

1324
01:04:07.480 --> 01:04:12.920
with with your bone but we have heard anecdotally with cognition especially sleep deprivation people

1325
01:04:13.000 --> 01:04:17.800
do notice the effects and i'm an end of one but i notice jet lag goes down quite a bit uh

1326
01:04:17.800 --> 01:04:22.520
when i take a high dose of creatine and you know when you start taking it if you start taking it

1327
01:04:22.520 --> 01:04:26.600
today yes if i start taking so three to five grams of creatine today am i going to notice the

1328
01:04:26.600 --> 01:04:31.320
differences today no it'll probably with three to five grams you'll probably notice it in a few

1329
01:04:31.320 --> 01:04:36.680
weeks if not to a month from a muscle perspective from a brain perspective that low you're likely not

1330
01:04:36.680 --> 01:04:41.000
going to notice any effect because the brain is probably making enough but if you're really

1331
01:04:41.000 --> 01:04:46.760
metabolically stressed then you might notice some memory or cognitive benefits after a few days

1332
01:04:46.760 --> 01:04:51.080
but that's such a low dose you need to be a little bit patient but again three grams could saturate

1333
01:04:51.080 --> 01:04:55.480
your skull of muscle in 30 days so it's not that long of a weight and on the cognitive side yes the

1334
01:04:55.480 --> 01:05:00.120
cognitive benefits that were observed when doing these stupe tests had they been taking it

1335
01:05:00.120 --> 01:05:03.880
previously or was it just administered on that particular day when the test happened yes so that

1336
01:05:03.880 --> 01:05:07.960
one was in a week in advance with the loading phase so they really saturated the body to try to get

1337
01:05:07.960 --> 01:05:12.360
the effects okay so they were taking it for some time yeah but on the sleep deprivation study from

1338
01:05:12.360 --> 01:05:17.960
germany they just gave it one boldest mega dose for 21 hours of sleep deprivation and those individuals

1339
01:05:17.960 --> 01:05:22.600
did perform better from a number of tests like this the next day so if you're like wow i got something

1340
01:05:22.600 --> 01:05:28.360
coming up Friday unfortunately i'm not gonna get any sleep at best one or two hours then a high dose

1341
01:05:28.360 --> 01:05:32.920
might come into play and then you can go back to your more consistent routine i think what happened

1342
01:05:33.000 --> 01:05:37.880
or is happening is a lot of individuals were now thinking i need to take 20 or 30 grams on a daily

1343
01:05:37.880 --> 01:05:42.440
basis based on those studies and i'm like wait a minute are you getting enough sleep the next day

1344
01:05:42.440 --> 01:05:49.720
because i have that dose we don't know if the neuron will swell with water and if that's the case

1345
01:05:49.720 --> 01:05:54.520
is that potentially causing any detrimental effects in the long term so again i would not

1346
01:05:55.640 --> 01:06:00.280
recommend taking a mega dose for consistently over time could that down regulate your natural

1347
01:06:00.280 --> 01:06:04.440
synthesis these are all questions that we need to look at yeah so outside of the realm of

1348
01:06:04.440 --> 01:06:09.160
creating outside of the realm of muscle outside of the realm of i guess nutrition generally what are

1349
01:06:09.160 --> 01:06:14.520
you doing to keep yourself healthy what is your routine yeah so i'm religious with exercise so i

1350
01:06:14.520 --> 01:06:19.160
try to exercise at least three to four days a week with weight training and add in at least 20 to

1351
01:06:19.160 --> 01:06:25.800
30 minutes of either moderate intensity cardio or like a spin class i personally like to do alternating

1352
01:06:25.800 --> 01:06:29.560
days okay so i'll do weight training like maybe monday wednesday friday and then cardio to say

1353
01:06:29.560 --> 01:06:35.240
thursday and then on the weekends hiking things like that pretty religious with nutrients as well

1354
01:06:35.240 --> 01:06:41.080
try to eat a really balanced diet and my god my failure is getting enough sleep so i've had to cut

1355
01:06:41.080 --> 01:06:47.240
caffeine out quite a bit by past noon to allow me i'm probably a slower metabolizer with caffeine so

1356
01:06:48.120 --> 01:06:52.840
i try to really optimize evidence based research take it into my daily life and try to promote it

1357
01:06:52.840 --> 01:06:56.680
that way yeah and is there anything you'll particularly excited about in the work and research

1358
01:06:57.240 --> 01:07:01.960
super fascinated with the movement from the neck up i think we know a lot about the neck down with

1359
01:07:01.960 --> 01:07:07.000
creating an exercise or other nutrients i'm fascinated with the ability what about concussion

1360
01:07:07.560 --> 01:07:14.120
you know cannon the ufc fighter take creating before they get hit could that decrease cte or

1361
01:07:14.120 --> 01:07:19.560
concussion or brain trauma later on in life i think a boxing mahaman ali things like that so

1362
01:07:20.200 --> 01:07:24.600
there's evidence in and road instead if you take creatine before head trauma it really speeds up

1363
01:07:24.600 --> 01:07:29.480
concussion recovery so i'm fascinated with that as well like almost a prophylactic anybody involved in

1364
01:07:29.480 --> 01:07:33.800
head trauma i think you should definitely look at creatine as something to be taking just in case you

1365
01:07:33.800 --> 01:07:40.120
get hit and then of course everything with Alzheimer's or other areas of depression so i'm fascinated

1366
01:07:40.120 --> 01:07:46.520
that this nutrient which was you know 1832 it was discovered boring for the longest time because we

1367
01:07:46.680 --> 01:07:50.520
thought we knew everything and now it's taken a life of a zone and it's having these profound benefits

1368
01:07:50.520 --> 01:07:54.920
we never even thought would happen yeah a lot of people continue to be the sort of leading expert on

1369
01:07:54.920 --> 01:07:59.800
this subject for many reasons do you think there'll be a time where you you stop researching creatine

1370
01:07:59.800 --> 01:08:04.040
and you move on to something else you know that's interesting i would have said yes about five years

1371
01:08:04.040 --> 01:08:09.480
ago but now no there's too much to do even with skeletal muscle if you were to say what's the best

1372
01:08:09.480 --> 01:08:15.080
dose there in the take i say i have no clue every creating researcher said i don't know we still

1373
01:08:15.080 --> 01:08:20.360
don't know the best dose that every person can take that will check off all the boxes especially

1374
01:08:20.360 --> 01:08:26.280
in the brain we're just giving an estimate that i take 10 maybe you take 12 someone might take 15

1375
01:08:26.280 --> 01:08:31.480
but at the end of the day we still don't know the best supplementation protocol the best dose

1376
01:08:31.480 --> 01:08:35.800
uh so there's so many areas so for the next 20 years i bet y'all still be focusing on creatine

1377
01:08:35.800 --> 01:08:41.400
with other things as well yeah and on that doses is that different for different people excellent

1378
01:08:41.400 --> 01:08:47.080
questions so the thought was that the larger you are you have more storing capacity in your

1379
01:08:47.080 --> 01:08:51.880
muscle for creatine so it makes sense if you're 50 kilograms and 150 kilograms you're gonna have a

1380
01:08:51.880 --> 01:08:57.320
greater storing capacity so the dose on a relative basis is likely higher there as well the more stress

1381
01:08:57.320 --> 01:09:01.880
the person is it's likely they're gonna require more because their natural machinery in the brain

1382
01:09:01.880 --> 01:09:07.880
can't keep up so it is very individualistic i think we give out general recommendations to make it

1383
01:09:07.880 --> 01:09:12.200
easy but again some people can take it very scientifically and base it on body weight and you

1384
01:09:12.200 --> 01:09:16.360
can't go wrong with both of them i bet there's a lot of people that are this far into the conversation

1385
01:09:16.360 --> 01:09:21.400
and their their central question is where i've got loved ones that i really really want to start

1386
01:09:21.400 --> 01:09:26.040
um considering creatine supplementation for whatever reason it could be a cognitive benefits

1387
01:09:26.040 --> 01:09:30.840
muscular benefits whatever all the things we've talked about they might end up sending this conversation

1388
01:09:30.840 --> 01:09:34.120
to their loved ones right something that i do sometimes when i when i have episodes that

1389
01:09:34.120 --> 01:09:38.680
particularly moving for me if they're loved ones and how listening yeah yeah and you have to make

1390
01:09:38.680 --> 01:09:45.400
a case to their loved ones about why they should take creatine yeah what would you say i would say

1391
01:09:45.400 --> 01:09:52.680
creatine is one tool in that health promotion toolbox that might help you live longer and better

1392
01:09:52.680 --> 01:09:57.000
and allow you to maintain activities later on in life which you wouldn't have been able to do and

1393
01:09:57.000 --> 01:10:01.400
unfortunately that leads us accelerate aging in a poor way to go it's like it's like saying i'm

1394
01:10:01.400 --> 01:10:06.120
going to save everything for retirement and my question is why you might not make it to retirement

1395
01:10:06.120 --> 01:10:11.240
so that's one of the things you know aging yes what is aging in your definition of the word

1396
01:10:11.240 --> 01:10:15.480
it's catastrophic unfortunately i'm going through it you know i've noticed ever since i

1397
01:10:15.480 --> 01:10:19.560
hit the fourth decade things hurt a lot more and muscle mass to retain it's a little bit harder

1398
01:10:20.360 --> 01:10:26.040
so unfortunately think of the body's ability to withstand stress is not as high

1399
01:10:26.040 --> 01:10:31.000
and things start to break down quite fast so we all know you know things hurt more we've lost

1400
01:10:31.000 --> 01:10:37.400
muscle mass i can't run as fast so biological aging is kind of the deterioration of the human body

1401
01:10:37.400 --> 01:10:43.560
we need to with this conversation and others come up with ways to stop the deterioration

1402
01:10:43.560 --> 01:10:48.120
and if anything come up with ways to maintain that ability to live longer free of disease young

1403
01:10:49.400 --> 01:10:52.360
we have a closing tradition on this podcast where they'll ask us leaves a question for the next

1404
01:10:52.360 --> 01:10:56.600
not knowing who they're leaving it for this one's quite a tricky question okay what is

1405
01:10:57.560 --> 01:11:02.280
reality what do you think all of this is all the stuff that we can see and all we experience

1406
01:11:02.280 --> 01:11:06.280
with what do you think it is do you think it's a simulation do you think it's this is all real for

1407
01:11:06.280 --> 01:11:11.560
sure because i think we can feel it it's not a big brother or anything that's a game show

1408
01:11:11.560 --> 01:11:15.240
we all go through different emotions and things like that so i think you can feel it yeah are you

1409
01:11:15.240 --> 01:11:21.960
religious yes Catholic yeah and you're a family man you've got some uh french bulldog in a cat

1410
01:11:21.960 --> 01:11:25.480
as we talked about and wife and home yeah and uh really close to my family and stuff like that

1411
01:11:25.560 --> 01:11:28.280
and what is your god if we get to the end of your career and this was your last day and you

1412
01:11:28.280 --> 01:11:34.600
had been successful oh yeah i think it would be a lasting impression on my students that wow he

1413
01:11:34.600 --> 01:11:40.360
changed my life in some way and if i can make one person live longer free of disease and happier

1414
01:11:40.360 --> 01:11:45.080
i'm all for it you know you when you start to see the human body as people get older you're like

1415
01:11:45.080 --> 01:11:50.120
oh that person used to be young and vibrant and then when you hear other people that can't do

1416
01:11:50.120 --> 01:11:53.960
activities they live in or they can't travel or they're afraid to i'm like you need to embrace

1417
01:11:53.960 --> 01:11:58.520
today i i love that quote from Morgan Freeman Shawshank get busy living or get busy dying because

1418
01:11:58.520 --> 01:12:05.000
honestly we have the ability with lifestyle choices to improve optimization and i want to see

1419
01:12:05.000 --> 01:12:11.800
people live to be 120 130 still active still going and i think we're on the cuss with technology

1420
01:12:11.800 --> 01:12:18.520
and i think awareness around nutrition exercise sleep laughter oh jeez if i can ask anybody to do one

1421
01:12:18.520 --> 01:12:23.720
more thing it'd be just laugh more often for me to be just a small piece of the puzzle promoting

1422
01:12:23.720 --> 01:12:30.280
it i think it's if anything it's it's just beyond my belief yeah why did this pull you in i

1423
01:12:30.280 --> 01:12:34.760
i asked that in public because it tends to be the case that the things that draw us in mumpulana

1424
01:12:34.760 --> 01:12:40.120
make us curious the tends to always be a bit of a personal reason right yeah it was it was more

1425
01:12:40.120 --> 01:12:44.440
that you know am i scared of death a hundred percent yeah i can't i can't think of it yeah why

1426
01:12:45.000 --> 01:12:49.720
yeah i just think it's weird for me i get to a point maybe being religious and then you think

1427
01:12:49.720 --> 01:12:53.720
about it and then i my brain stops i can't think about it really yeah and it's it's it's

1428
01:12:53.720 --> 01:12:58.680
becomes almost like i want to live forever and if i can think of ways to make me live and partially

1429
01:12:58.680 --> 01:13:04.040
get there obviously it's not reality but yeah i'm scared of death of dying yeah i've always been

1430
01:13:04.040 --> 01:13:08.280
yeah hundred percent scared of death of heights and i can't even talk about the death experience

1431
01:13:08.840 --> 01:13:14.600
because i think it sort of brings in a perspective things that you just don't know

1432
01:13:14.600 --> 01:13:19.400
did you ever lose anybody uh just uh friends and things like that but nothing um specifically

1433
01:13:19.400 --> 01:13:22.920
parents or anything like that yet but it's always been there i don't know if it's the roman

1434
01:13:22.920 --> 01:13:28.040
catholic in me or not but it's like whoa i don't want that at all yeah you can't even talk about it

1435
01:13:28.040 --> 01:13:33.720
can't even talk about it no no yeah really yeah it's kind of like i can talk about it in a sense i

1436
01:13:33.720 --> 01:13:39.640
understand it and it's realistic but it's it's more um that for some reason i don't even want to

1437
01:13:39.640 --> 01:13:43.480
think about it because i have so much passion for life that i don't even want to think about oh

1438
01:13:43.480 --> 01:13:48.120
shit this could happen yeah and you believe you go somewhere after death for sure heaven yeah yeah yeah

1439
01:13:48.120 --> 01:13:51.640
yeah yeah yeah but if you do believe you're going to heaven that sounds like a good place and a

1440
01:13:51.640 --> 01:13:56.120
great place yeah i just want to spend more time here this is still a lot things to do yeah for sure

1441
01:13:56.120 --> 01:14:00.760
makes sense yeah well thank you thank you thank you so much this was great thank you yeah i have to

1442
01:14:00.760 --> 01:14:04.520
say you know you've done so so much research on this subject that's so many of my previous guests

1443
01:14:04.520 --> 01:14:09.400
sight and talk about okay so it's great to have the source here himself and i i applaud you for

1444
01:14:09.400 --> 01:14:13.480
the work you've done because it's my day i think i think a lot of people do want to extend the

1445
01:14:13.480 --> 01:14:19.320
health span right which is to live healthier for longer yeah there's a real sort of epidemic of people

1446
01:14:19.320 --> 01:14:23.400
having short health spans being medicated from the age of 40-50 years old and then having that

1447
01:14:23.400 --> 01:14:27.640
sort of last couple of decades of our life being incapable of doing the things we care about

1448
01:14:27.640 --> 01:14:31.400
percent yeah and i think a lot of this research gives us an option yeah if we choose to take

1449
01:14:31.400 --> 01:14:36.680
to live uh to live a better life thank you so much yeah it was great so thank you so much thank you