Latest / The Body Pod / Women and Creatine: Everything You Need to Know w/ Dr. Darren Candow - Benefits, Myths & More

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Women and Creatine: Everything You Need to Know w/ Dr. Darren Candow - Benefits, Myths & More · The Body Pod

0:00
Speaker 1: Hey everyone, This is Haley and I'm Laara and welcome
0:03
Speaker 1: to the Body Pod.
0:11
Speaker 2: Happy Thursday everyone. Today, I am excited to share this
0:16
Speaker 2: live Q and a session with doctor Darren Kandau, who
0:20
Speaker 2: is a professor in the areas of exercise, physiology, nutrition
0:24
Speaker 2: and aging. You might know him. He has been on
0:26
Speaker 2: my podcast a couple of times now and really specializes
0:32
Speaker 2: in the research of creatine. So today I ask him
0:37
Speaker 2: a bunch of just rapid fire questions about creatine and
0:41
Speaker 2: the use of it and how much we should take,
0:44
Speaker 2: what the timing is, and pretty much all things creatine
0:48
Speaker 2: for women over forty. So let's get into the show,
0:58
Speaker 2: all right, So Darren creating, let's see can you comment
1:03
Speaker 2: on gummies versus powder? And also what is the impact
1:07
Speaker 2: of missing a few days when you're traveling? Right, let's
1:12
Speaker 2: start there, because there are a lot of like try
1:16
Speaker 2: create gummies which I got from you or now you
1:19
Speaker 2: know we both have. But if you have a specific
1:23
Speaker 2: favorite brand which you probably can't see, but you know
1:28
Speaker 2: as far as like powders versus gummies, and then what
1:31
Speaker 2: is the research behind the gummies versus the powder?
1:36
Speaker 3: Well, the whole idea with the gummies they wanted to
1:38
Speaker 3: come up with a new delivery system because a lot
1:40
Speaker 3: of people said the powder is a little inconvenient, it
1:42
Speaker 3: makes a mess, it's a little grittier at the end
1:45
Speaker 3: of the water bottle or glass. And it came from
1:48
Speaker 3: a study in the early two thousands again by Roger Harris,
1:51
Speaker 3: when he looked at creating in a lawge and form
1:54
Speaker 3: and it was effective. It wasn't as effective as a
1:57
Speaker 3: creating in solution i e. Powder being mixed water. And
2:01
Speaker 3: then probably the what last five or six years, a
2:03
Speaker 3: lot of these companies have come on the market promoting
2:06
Speaker 3: creating in solid form. So there's there's two things that
2:10
Speaker 3: are really important to for your viewers. First, for creating
2:13
Speaker 3: the work, it has to be creating. It has to
2:15
Speaker 3: get through your gi track, it has to get in
2:17
Speaker 3: the blood, and then it has to be taken into
2:19
Speaker 3: your cells. The potential benefit of all the gummies it
2:23
Speaker 3: is in solid form. Creating in solution, primarily acidic, is unstable.
2:28
Speaker 3: It gets converted to creat and so you will never
2:31
Speaker 3: probably see creating ever in a caffeate of beverage that's
2:34
Speaker 3: on the shelves. But creating in solid form should be
2:38
Speaker 3: a very viable source of creating. And I do believe
2:41
Speaker 3: there's been some independent testing that have looked at all
2:44
Speaker 3: the gummies and they do have creating in there. But
2:47
Speaker 3: to your point, we don't have a study yet showing
2:49
Speaker 3: that the creating was digested, it got in the blood,
2:52
Speaker 3: and then it went into your tissue. I'm sure a
2:55
Speaker 3: lab or another university is probably going to be looking
2:58
Speaker 3: at that. But as it stands right now, as an
3:01
Speaker 3: expert in creating, I have no reason to suspect why
3:04
Speaker 3: it's not a source of creatine. Very similar to how
3:07
Speaker 3: powder is actually small crystallized forms of the molecule, but
3:12
Speaker 3: that's different than caffeinated or in solution for long periods
3:15
Speaker 3: of time. Do we know that the gummies are just
3:18
Speaker 3: as effective as powder.
3:19
Speaker 2: No, we don't, Okay, so but I'm going to still
3:22
Speaker 2: say this a lot of the times, this is about convenience,
3:26
Speaker 2: and anytime I travel, which I travel all the time,
3:29
Speaker 2: I just take that because it's so much easier than
3:32
Speaker 2: like the white powder getting stopped at the airport every time.
3:35
Speaker 2: So I mean, you know, I'm like, even if it
3:38
Speaker 2: was ninety percent instead of one hundred, maybe you get
3:41
Speaker 2: in the powder. To me, it's that it's totally worth it,
3:44
Speaker 2: especially when I travel or if I'm just like out
3:46
Speaker 2: of convenience in my day.
3:48
Speaker 3: Yeah. The other thing that I've noticed is I do
3:50
Speaker 3: have a sweet too, and when you consume these with
3:53
Speaker 3: an artificial sweetener, it's kind of like a candy or
3:56
Speaker 3: a jelly, like a juke. And I've noticed, like I
3:58
Speaker 3: have two or three of those, and it kind of
4:00
Speaker 3: serves a psychological craving. So I've noticed in the evening.
4:05
Speaker 3: I mean, I'm i et creating all day. Most people
4:09
Speaker 3: will probably speculate that, but I found it's very beneficial
4:12
Speaker 3: and probably why for children, I would see how these
4:16
Speaker 3: gummies would be very viable. I don't know if you're
4:19
Speaker 3: going to be given a creating gummies in a few
4:21
Speaker 3: weeks for Halloween or sorry this week, but I'm not
4:24
Speaker 3: sure when they say trick or treat if the creating
4:26
Speaker 3: gummies will go in. But at the end of it,
4:29
Speaker 3: I have noticed a side effect if you will, it
4:32
Speaker 3: curves that sweet tooth because they do taste very very good.
4:35
Speaker 2: You know, well, we are in a fat loss challenge
4:38
Speaker 2: right now. You go, well, you just got your dessert.
4:41
Speaker 3: Yeah, and you get your.
4:43
Speaker 2: Creatine too, right, right, Okay, So like when traveling, if
4:49
Speaker 2: you're missing a few days, let's talk about the timing
4:51
Speaker 2: of or travel overall.
4:53
Speaker 3: Yeah, if you've been taking creating as little as three
4:56
Speaker 3: grams a day, powder, gummy, whatever, let's just say powder
5:00
Speaker 3: because that seems to be the most a standard. But
5:03
Speaker 3: when you're traveling and if you don't want to take
5:05
Speaker 3: the powder and you relying on some other exoge and
5:07
Speaker 3: a source, if you've been taking about three grams a
5:10
Speaker 3: day in your diet, you can go about a full
5:14
Speaker 3: month without taking creating and it still remains elevated. So
5:18
Speaker 3: I'll put it this way. If you take in creating
5:20
Speaker 3: for the entire month of October and then you're suddenly
5:23
Speaker 3: going traveling for three weeks overseas, you don't necessarily need
5:26
Speaker 3: to take your creating because your your elevated stores will
5:29
Speaker 3: remain elevated for a month later. But when you are
5:32
Speaker 3: in different countries or traveling, creating is naturally found in
5:36
Speaker 3: most animal based flesh. So if you do consume seafood,
5:39
Speaker 3: red meat, or poultry, maybe emphasize that in your diet
5:42
Speaker 3: to help maintain dietary creating. But I know there's so
5:46
Speaker 3: many companies now the little travel packs, the gummies as
5:49
Speaker 3: you talked about. I still take a bag of powder.
5:52
Speaker 3: I just find it easy to put in my yogurt
5:53
Speaker 3: or something when I'm traveling. But if you miss a
5:56
Speaker 3: week and you're laying on the beach in Mexico for
5:58
Speaker 3: other reasons, fantastic, you don't have to worry about those
6:00
Speaker 3: detrimental effects are really occurring. I think after a month
6:05
Speaker 3: it would probably come back to your normal baseline levels.
6:08
Speaker 2: Okay, so let's continue here because there's a lot of
6:12
Speaker 2: other questions with Okay, the travel, and then is there
6:17
Speaker 2: a specific time of day before exercise, after exercise in
6:21
Speaker 2: the morning at night that matters?
6:23
Speaker 3: Well, no, there's not. Is Unlike caffeine, which you should
6:26
Speaker 3: take about an hour before you work out, creatine needs
6:29
Speaker 3: to accumulate and it takes a few hours before it
6:31
Speaker 3: will get in the blood and then to our tissue.
6:33
Speaker 3: So the good thing with creating is you can take
6:35
Speaker 3: it at any time of the day. There is logic though,
6:38
Speaker 3: to take it post exercise or pre exercise. So I
6:42
Speaker 3: really am a favorable proponent of taking it in close
6:45
Speaker 3: proximity to exercise because it takes a little bit of
6:49
Speaker 3: time for creating to get through your GI track into
6:51
Speaker 3: the blood. But as you're working out with muscle contractions,
6:53
Speaker 3: if you have a little bit of creating before you
6:55
Speaker 3: work out or after, that seems to be a logical timing.
6:59
Speaker 3: I actually drink five grams of my ten gram dose
7:02
Speaker 3: each day during my workout. I'll put five grams of
7:05
Speaker 3: powder in my water bottle and if I'm on the
7:07
Speaker 3: peloton or lifting weights, I will drink that during my workouts.
7:10
Speaker 3: So that's easy for me. And I also consume five
7:13
Speaker 3: grams with breakfast. I go to Italy in a few weeks,
7:16
Speaker 3: so I'm very susceptible to jet lag. And maybe some
7:19
Speaker 3: of your viewers have had questions of brain health. But
7:21
Speaker 3: anytime of sleep deprivation or that, then I increase it
7:25
Speaker 3: up to twenty grams because that seems to be a
7:27
Speaker 3: really viable dose. But on average I'm taking quite a
7:30
Speaker 3: bit about ten grams a day. There's no adverse effects
7:32
Speaker 3: with that, but I'm sure we can talk about that shortly.
7:35
Speaker 2: Yes, So the other part of this question was, as
7:39
Speaker 2: far as you know females number one, how many post
7:45
Speaker 2: menopausal studies are there for creating?
7:48
Speaker 3: Yeah, there's a handful. We've been fortunate enough probably do
7:52
Speaker 3: the majority in the good colleagues in Brazil or the
7:55
Speaker 3: other individuals. And the interesting thing is, postmenopausal females are
7:59
Speaker 3: fantastics subjects and they do see really good results from
8:03
Speaker 3: a muscle and potentially bone health perspective. So we probably
8:07
Speaker 3: assess now over five hundred diagnose or classify postmenopausal females,
8:13
Speaker 3: and in combination with exercise, creatin has some muscle functionality
8:17
Speaker 3: and some bone health benefits.
8:19
Speaker 2: Okay, So do you know of any other studies that
8:22
Speaker 2: are coming up, because I mean, menopause definitely is in
8:26
Speaker 2: the hot seat right now in a good way, and
8:27
Speaker 2: everyone's talking about it, everyone's jumping on board. So I
8:30
Speaker 2: assume that over the next maybe you know, five ten years,
8:34
Speaker 2: there's going to be a lot more research on this
8:37
Speaker 2: population or this age group, more than there is right now.
8:43
Speaker 3: Yeah, we actually currently have two that are halfway done
8:46
Speaker 3: looking at older adults, including postmenopausal females, looking at creating
8:49
Speaker 3: frequency and also creating in combination with protein to see
8:53
Speaker 3: if that has any effects on functionality of fat mass
8:56
Speaker 3: as well. So we actually are halfway through to other
9:00
Speaker 3: labs of course, Abby Smith, Ryan I believe you've had
9:02
Speaker 3: on the podcast before and a brown and autohol. Those
9:05
Speaker 3: are individuals that are probably looking at females across the
9:08
Speaker 3: lifespan with a focal on not just postmenopause, but the
9:11
Speaker 3: area that we never give a lot of love to
9:13
Speaker 3: is the perimenopausal transition. It's an area that we really
9:17
Speaker 3: start to focus on from the mid forties on postmenopausal
9:21
Speaker 3: from a research perspective, is great because you can sort
9:23
Speaker 3: of diagnose twelve months since the last regular mental cycle,
9:27
Speaker 3: But that perimenopausal transition, we don't have a lot of
9:31
Speaker 3: data from forty two above it, and it's an area
9:34
Speaker 3: we really like to start to focus more on. So,
9:36
Speaker 3: in other words, females across the lifespan. But now when
9:39
Speaker 3: we get into postmenopause, we're starting to really be curious
9:43
Speaker 3: about do post menopausal females with osteoporosis benefit, do postmenopausal
9:48
Speaker 3: females without osteoporosis benefit as well? Or water booth tholl
9:51
Speaker 3: susceptible the frailty. So these are the clinical guidelines. They
9:55
Speaker 3: take a long time to do. They're super expensive because unfortunately,
10:00
Speaker 3: if you're looking at bone, it takes a long time
10:02
Speaker 3: to turn over from a statistical perspective, and then our
10:05
Speaker 3: imaging technology technology DEX is okay, but we really need
10:09
Speaker 3: labs that do QCT and then MRI as well. So
10:13
Speaker 3: there are some labs that do at the Brazilian group
10:16
Speaker 3: with Hamilton Roschel and Bruno Gualiano are fantastic. And then
10:19
Speaker 3: of course my mentor Phil Chilobec in a couple hours
10:22
Speaker 3: north of me in Saskatoon, and we're proposing another grant
10:26
Speaker 3: in the winter to look at circleophenic older adults, but
10:29
Speaker 3: we will obviously be looking at bone as well, and
10:32
Speaker 3: cycopoenic older adults do include postman apausal females, so it
10:35
Speaker 3: is a main area of our clinical Fopus.
10:38
Speaker 2: Love it, okay. So minimum dose with the regular scoop
10:42
Speaker 2: is usually three grams or five grams, so that's kind
10:45
Speaker 2: of the minimum. Yeah, to get like the muscle recovery
10:50
Speaker 2: and the muscle benefits, but to get like to cross
10:55
Speaker 2: the blood brain barrier, it has to be higher, right.
10:59
Speaker 3: Yeah, It's interesting. Everybody always asks me the minimal dose
11:01
Speaker 3: and I'm like, geez, we're really trying to go the
11:03
Speaker 3: other way. We're trying to say, hey, how can we
11:05
Speaker 3: really maximize female or male health. And yes, you're right.
11:08
Speaker 3: From a muscle perspective. The minimal dose shown in a
11:11
Speaker 3: small age cohort was about three grams, but that was
11:15
Speaker 3: only to show an increasing muscle. But they get an
11:17
Speaker 3: overall body perspective, you're probably going to need more, and
11:21
Speaker 3: then you're right. The brain may require a different amount
11:23
Speaker 3: bone and muscle, and of course you can't take different
11:26
Speaker 3: dosages and hope they go into different cells. But if
11:29
Speaker 3: you had a young female and say I'm only taking
11:32
Speaker 3: creating from a muscle or sports performance benefit, three to
11:36
Speaker 3: five grams a day seems to be plenty. But if
11:38
Speaker 3: you also had a forty five year old female or
11:41
Speaker 3: a fifty five year old female, say, hey, you know what,
11:43
Speaker 3: I don't play sports anymore, but I'm really interested in
11:45
Speaker 3: those studies that have shown some bone benefits. The lowest
11:49
Speaker 3: dose was eight grams a day in combination with exercise.
11:52
Speaker 3: Above the net gets a little bit different because it
11:55
Speaker 3: has the blood brain barrier. There's many factors that affect
11:59
Speaker 3: our bio energetic of brain and cognitive functioning. The more
12:02
Speaker 3: sleep deprived you are, or the more metabolic stress you have,
12:06
Speaker 3: it seems that the brain will rely more on supplementation
12:09
Speaker 3: or dietary creating more So, for example, if you're jet
12:13
Speaker 3: lag students cramming overnight for a test, or if you're aging,
12:18
Speaker 3: we see that either a low dose could be about
12:21
Speaker 3: four to five grams a day, but you probably need
12:23
Speaker 3: going to need to take that for several months. The
12:25
Speaker 3: best studies, they are short term, require twenty grams a day.
12:30
Speaker 3: My hesitation with talking about twenty grams is that's where
12:33
Speaker 3: a lot of females are really resistant to taking creating
12:37
Speaker 3: Because if you've taken or tried twenty grams a day
12:39
Speaker 3: for the first four or five six days, you'll notice
12:42
Speaker 3: two things. You've probably got an increase in water retention
12:45
Speaker 3: and the number and the scale went up. So a
12:48
Speaker 3: lot of people do not like that. I don't recommend
12:51
Speaker 3: to twenty grams a day if you're taking creatings for
12:53
Speaker 3: lifelong health purposes. I think you can take a lot
12:56
Speaker 3: lower dose if you're taking that for maybe months or
12:59
Speaker 3: years on it.
13:01
Speaker 2: Okay. So, and I think that a lot of women
13:04
Speaker 2: are hesitant because most women that I know are taking
13:09
Speaker 2: creatine and they're taking more of the lower dose of
13:12
Speaker 2: three to five grams. However, I think a lot of
13:16
Speaker 2: women are like, is this another supplement. Supplements come and
13:19
Speaker 2: go and then it's good for you, and then all
13:22
Speaker 2: of a sudden it causes cancer. Like this supplement has
13:27
Speaker 2: been studied more than anything else outside of I think caffeine, right.
13:32
Speaker 3: Yeah, no, it was actually overtaken caffeine. So now it's
13:35
Speaker 3: well over a thousand peer referee papers. It was discovered
13:38
Speaker 3: in eighteen thirty two. It was discovered before ATP and
13:41
Speaker 3: if you look at the basic biology, it's needed in
13:43
Speaker 3: all ourselves to help maintain energy sp out brussel perform
13:47
Speaker 3: activities of daily living, and you need more energy when
13:49
Speaker 3: you're working out. So that's why when individuals would consume
13:53
Speaker 3: more of this in their diet, more red meat or seatfood,
13:55
Speaker 3: or take a little bit of supplement, they seem to
13:58
Speaker 3: exercise at a higher intensity. Of course, we all know
14:00
Speaker 3: if you exercise at a higher intensity to report more
14:03
Speaker 3: work in, you get better effects. And then lo and
14:05
Speaker 3: behold from some cellular data starting to have some bone
14:08
Speaker 3: immune system as well as brain health benefit. So it
14:11
Speaker 3: seems to be a total body compound. But if you
14:15
Speaker 3: don't want to take supplementation, that's okay. You just need
14:18
Speaker 3: to increase the amount in your diet. The issue comes
14:21
Speaker 3: down if you're a vegan vegetarian, you have any creatine
14:26
Speaker 3: synthesis deficiencies, you may need to rely on a supplement.
14:30
Speaker 3: But again, you don't need a lot, like when we
14:32
Speaker 3: talk about protein, you need hundreds of grams a day
14:34
Speaker 3: creating at most, Like at most, it's probably ten to
14:38
Speaker 3: twenty grams a day, So a full tea spoon really
14:41
Speaker 3: a few times a day, So it's not a lot.
14:43
Speaker 3: It's not the same, but you're right from a safety profile,
14:47
Speaker 3: it's exceptional if you're taking recommend usages. It has no
14:50
Speaker 3: adverse effects on cardiovasc health, liver, or renal health. And
14:54
Speaker 3: we actually have a huge paper coming out shortly looking
14:57
Speaker 3: at the effects of creating on cancer and how it
15:01
Speaker 3: has actually some anti cancer properties. A lot of things
15:04
Speaker 3: in social media have looked at this Rodent study where
15:06
Speaker 3: they took a super physiological amount of creating in the
15:09
Speaker 3: road and it seemed to increase the metastasis of some cells.
15:13
Speaker 3: But in our humans we have these anti repair and
15:15
Speaker 3: DNA repair mechanisms which really help. So we're actually seeing
15:19
Speaker 3: anti cancer or anti cancer properties from creating supplementation. And
15:24
Speaker 3: again it's probably one of the most research and safest
15:27
Speaker 3: compounds to date that we know for human physiology.
15:30
Speaker 2: Purposes, Okay, I love it. And then for the the
15:34
Speaker 2: other benefits or potential benefits that are getting discovered and
15:38
Speaker 2: kind of what we're looking at now dementia, I mean,
15:42
Speaker 2: what are all the areas that it helps that outside
15:45
Speaker 2: of the basic that we all know.
15:47
Speaker 3: Yeah, there's some emerging evidence to suggest it improves aspects
15:50
Speaker 3: of cognition and memory. And this is in the aging population,
15:54
Speaker 3: but it's also in younger individuals when they're metabolically stressed
15:57
Speaker 3: or sleep deprived. So if you know, the university student
16:00
Speaker 3: cramming all night for the midterm and then they go
16:02
Speaker 3: and write the midterm, the theory is that those individuals
16:05
Speaker 3: on Creating may be able to form the midterm or
16:08
Speaker 3: the cognitive task more. And a study that just came
16:10
Speaker 3: out very very high dose, but it just simply showed
16:13
Speaker 3: the properties of the compound. We are currently investigating the
16:18
Speaker 3: potential of looking at creating a diagnose dementia and Alzheimer's
16:22
Speaker 3: coming up shortly. It doesn't have a lot of really
16:26
Speaker 3: good effects on Parkinson's MS or Huntington's. Young boys with
16:30
Speaker 3: muscular dystrophee do seem to benefit, but overall there's a
16:35
Speaker 3: ray of hope to show that above the net creating
16:38
Speaker 3: can be beneficial. And we think only during times of stress.
16:43
Speaker 3: So for example, if you have a child who's getting
16:45
Speaker 3: adequate sleep, proper diet, they're not consuming excessive alcohol or
16:50
Speaker 3: having a poor lifestyle, they're probably not going to get
16:52
Speaker 3: any brain health benefits at a young age. But we
16:55
Speaker 3: start to see the best evidence when the brain is stressed.
16:58
Speaker 3: So I consider sleep deprivation jet lag. Why would those
17:01
Speaker 3: workers that work overnight with the graveyard ship I think
17:04
Speaker 3: it's called most people are sleep deprived. It just sort
17:07
Speaker 3: of takes away the fogginess or allow you to perform
17:10
Speaker 3: tasks at your office. So when I'm writing grants or flying,
17:14
Speaker 3: I really increase my dose. And I've really noticed in
17:16
Speaker 3: the last three or four years it's helped decrease the
17:18
Speaker 3: fogginess when I land in a different continent or really
17:22
Speaker 3: really sleep deprived.
17:24
Speaker 2: I love it. Okay, So another big question. Now we
17:27
Speaker 2: know about the timing, but what about number one caffeine?
17:33
Speaker 2: So a lot of people are putting in their coffee
17:36
Speaker 2: or just hot liquids outside of caffeine.
17:39
Speaker 3: Yeah, so this answer is sort of changed multi times
17:44
Speaker 3: even the way people ask me this. So there is
17:47
Speaker 3: evidence to suggest that the caffeine molecule and the creatine
17:52
Speaker 3: molecule oppose one another. And this is at a cellular level.
17:55
Speaker 3: For those who've taken biology, it's called cycoplasma reticulum and
17:58
Speaker 3: it's been calcium. However, when you look at the data closely,
18:03
Speaker 3: if you were to consume creating or put your creatine
18:05
Speaker 3: in a cup of coffee, which is only about eighty
18:07
Speaker 3: milligrams of caffeine, it's probably not going to have any
18:10
Speaker 3: interference effect. When you look at the studies and the
18:13
Speaker 3: dose of the caffeine that did interfere, it was about
18:16
Speaker 3: two hundred milligrams or more. So that's on average a
18:19
Speaker 3: medium to a large coffee. So I'm totally fine if
18:22
Speaker 3: you put your creatine in a cup of coffee and
18:24
Speaker 3: drink it, you're probably not going to notice any degradation
18:27
Speaker 3: from creating the creatinin. But those studies that looked at
18:32
Speaker 3: higher dose, that could have an interference effect if you
18:36
Speaker 3: do this on a daily basis. But I will say
18:39
Speaker 3: we were the lab the only ones to ever look
18:41
Speaker 3: at creating and caffeine powder together during a training study
18:45
Speaker 3: and it was during COVID and it was really really
18:48
Speaker 3: low sample size, but we did see that creating alone
18:53
Speaker 3: seem to improve leg muscle thickness more than creating and
18:56
Speaker 3: caffeine combined. We didn't look at any mechanisms, but that
19:00
Speaker 3: sort of support of some of the other researchers in
19:03
Speaker 3: Europe that maybe it's not the best idea to chronically
19:06
Speaker 3: consume caffeine and creating together. We don't know the answer
19:10
Speaker 3: for sure. I don't because there's a good evidence or
19:13
Speaker 3: research it's called Peter Hespel out of Germany or Europe
19:17
Speaker 3: that has sort of really shown from a muscle relaxation
19:20
Speaker 3: phase there's potential that they can interfere with one another.
19:24
Speaker 3: But if you have a client that says, hey, hey, Lee,
19:26
Speaker 3: this is the only way I'm taking creating, I'm all
19:28
Speaker 3: for it because you'll know if you're not responding after
19:30
Speaker 3: a couple of weeks, you're like, your reps didn't go up,
19:33
Speaker 3: your lean tissue mass is not improving. Most people do
19:36
Speaker 3: this and they respond as well, and you know, whatever's
19:39
Speaker 3: convenient for you, But if you're jumping, you're creating in
19:42
Speaker 3: large coffees a day and waiting hours, so the duration
19:46
Speaker 3: of the temperature can degrade creating over time as well.
19:49
Speaker 3: So if you mix your creating in lukewarm or cold
19:53
Speaker 3: fluid and put in the fridge, that's fine. But if
19:56
Speaker 3: you were dumping in a really hot cup of coffee
19:58
Speaker 3: a microwave, it meant a number of times in the
20:01
Speaker 3: microwave there might be a slight degradation to create and
20:04
Speaker 3: it may decrease the bioavailability of the molecule.
20:08
Speaker 2: Okay, there we have it. So all right, let's move
20:11
Speaker 2: on to are the create gummies they they are creature.
20:17
Speaker 3: Right, They're using creatort pure now, yes, yeah, so.
20:20
Speaker 2: Let's talk about the difference between just a creatine monohydrate
20:24
Speaker 2: versus creature creatine monohydrate that. How's the creature label on it?
20:28
Speaker 3: Yeah, it's identical. It's the only thing with Createpure, it's
20:31
Speaker 3: really really scrutinely tested. Third party tests are for contaminants, purities,
20:36
Speaker 3: and it's almost one hundred percent. Uh So it comes
20:39
Speaker 3: from Germany. I've been fortunate to see the plant. It's extruing.
20:43
Speaker 3: Now I have it as a disclosure. I'm on the
20:44
Speaker 3: Avivory board for Create and all scam who may create here.
20:47
Speaker 3: So I'm not trying to come across as a salesman
20:50
Speaker 3: for Create Pure, but we've used that many times and
20:53
Speaker 3: randomized control trials including labs around the world, and it's
20:57
Speaker 3: it has really high standards for pure and safety. Any
21:01
Speaker 3: creatine monohydrate is the same molecule. It would be effective.
21:05
Speaker 3: You just want to do a little bit of homework
21:07
Speaker 3: and make sure it's third party tests, that it doesn't
21:09
Speaker 3: have any other contaminants things like that.
21:11
Speaker 2: Okay, great. Is there such thing as a non responder.
21:16
Speaker 3: From a muscle perspective, There is, and as classified as
21:19
Speaker 3: if you don't increase your creating levels in your muscle
21:22
Speaker 3: by more than ten percent, And there is evidence to
21:26
Speaker 3: suggest that some people can take supplementation and not notice
21:30
Speaker 3: any effects. And there's probably four reasons for this. If
21:34
Speaker 3: you're born or have pre existing high creating levels in
21:37
Speaker 3: your muscle, the area of improvement is so small, so
21:41
Speaker 3: for those on a carnivore diet, they're probably not going
21:43
Speaker 3: to be able to increase their muscle creating stores very much.
21:46
Speaker 3: So that may indicate why they don't respond to supplement
21:49
Speaker 3: They're already getting a lot in their diet. If they
21:52
Speaker 3: are aging individuals. These individuals may or may not respond
21:58
Speaker 3: to creating because they might have a bit of impairment
22:00
Speaker 3: in creating kinetics. Females definitely respond extremely well to creating,
22:06
Speaker 3: except they don't seem to put on as much lean
22:09
Speaker 3: tissue mass as males. We don't really know why that is.
22:13
Speaker 3: We think the only logical explanation is maybe there's some
22:15
Speaker 3: fluctuations with estrogen, but that needs to have a mechanistic
22:19
Speaker 3: answer there as well. And physical activity levels can influence
22:23
Speaker 3: the amount of creating, So being active will not increase
22:26
Speaker 3: your creating levels, but for your views, this is crucial.
22:30
Speaker 3: Maintaining physical activity will help maintain your creating levels. But
22:36
Speaker 3: the biggest reason is your baseline creating levels and your
22:40
Speaker 3: muscle dictate your responsiveness. So vegans and vegetarians respond exceptionally
22:45
Speaker 3: well because they have no creating or hardly any creating
22:48
Speaker 3: and the muscle they respond very well to supplement, whereas
22:51
Speaker 3: a carnivore individual would likely not respond very well.
22:55
Speaker 2: Oh okay, interesting, Okay, So let's just cover the creatinin. Okay,
23:00
Speaker 2: because everyone's going in and if we look at the average,
23:03
Speaker 2: and this is what I want to I want to
23:04
Speaker 2: start by saying this, if we look at the average
23:07
Speaker 2: American going in for a you know, to their GP
23:11
Speaker 2: for a wellness check, physical whatever, it's not most likely
23:19
Speaker 2: or the the the I guess the majority are not
23:25
Speaker 2: you know, strangth training and you know we're eating a
23:29
Speaker 2: high protein and so it's kind of skewed. I mean,
23:32
Speaker 2: I let's talk about that. And does that mean you
23:36
Speaker 2: have low kidney function and all things creatinin?
23:40
Speaker 3: Yeah, So we'll start with the basic physiology. So when
23:43
Speaker 3: you consume creating in your diet, or you're naturally synthesizing
23:46
Speaker 3: it in the liver or brain, or you take it
23:48
Speaker 3: in a supplement, when it goes to your demanding cells
23:51
Speaker 3: and it's metabolized, it's released not as creating, but in
23:56
Speaker 3: the form of something called creatinin. So creating and creating
24:00
Speaker 3: and are not the same. Creatin is a metabolic byproduct
24:03
Speaker 3: that when it enters your blood it has to be
24:05
Speaker 3: filtered or it can cause some toxicity. And what filters
24:08
Speaker 3: the body it's the kidneys. So typically what will happen
24:11
Speaker 3: is when someone takes creating supplementation, you increase the amount
24:15
Speaker 3: of creating in your body. Subsequently, you increase the amount
24:18
Speaker 3: of creatin and therefore, depending on when you go to
24:22
Speaker 3: your doctor, you may have a cute or elevated creatin
24:25
Speaker 3: in the blood just because you're on the supplement. When
24:29
Speaker 3: when the doctor measures your estimated marrial filtration rate your EGFR,
24:34
Speaker 3: they say, oh, wow, it's really really low. What's happening.
24:37
Speaker 3: That could be an indication that your kidneys are not
24:39
Speaker 3: filtering your blood properly. What it's likely meaning is that
24:43
Speaker 3: you're on creating supplementation. So whenever we give creating, we
24:47
Speaker 3: always tell those individuals, make sure you tell your GP
24:50
Speaker 3: or nephrologists you're on supplementation, because that might explain why
24:54
Speaker 3: your creatin levels are high. Typically, what happens is your
24:58
Speaker 3: doctor says, okay, let's make sure you go off creating
25:01
Speaker 3: for four weeks. Those numbers come back to baseline. That
25:03
Speaker 3: happens almost all the time now if you're creating is elevated,
25:08
Speaker 3: but your doctor also says, wow, your liver enzymes are
25:11
Speaker 3: really really elevated. That might be from an infection, either
25:15
Speaker 3: excessive exercise or the supplement. But these are the areas
25:19
Speaker 3: we've assessed multiple times, continuous years on end, and we're
25:23
Speaker 3: not seeing any adverse effects.
25:26
Speaker 2: Yeah. I mean the first time I talked to you
25:29
Speaker 2: for our Instagram live a couple of years ago, I
25:31
Speaker 2: literally just that gape and told my physician that I
25:35
Speaker 2: had stage three kidney disease. And I was like, no,
25:38
Speaker 2: I don't. So I went off creating for a month
25:41
Speaker 2: and I went back and he's like, oh, your levels
25:43
Speaker 2: are fine. Yes, I had paid for crap ton of
25:47
Speaker 2: tests that were not covered by insurance, so you know, yeah,
25:51
Speaker 2: that was.
25:52
Speaker 3: It doesn't always happen, but usually when individuals will take it,
25:57
Speaker 3: it can cause excessive increases in creative and then it's
26:00
Speaker 3: just a byproduct that you pee down the toilet kind of.
26:04
Speaker 2: Yeah, So really like to be safe, go off of
26:07
Speaker 2: it four weeks before if you are worried about elevated
26:10
Speaker 2: levels or tell.
26:11
Speaker 3: You yeah, And I'm talking about if the creat and
26:13
Speaker 3: it is just outside your normal reference range on the supplement,
26:17
Speaker 3: but if it's one hundredfold higher, it's a good indication,
26:20
Speaker 3: you know, maybe let's try it. And I'm not a
26:23
Speaker 3: nephrologist or GP, but obviously this seems to be the
26:26
Speaker 3: thing I keep hearing almost on a weekly basis. I
26:29
Speaker 3: get questions and then people go off creating and their
26:32
Speaker 3: kidney or liver function is fine.
26:35
Speaker 2: Okay. What if you have a pre existing condition with
26:38
Speaker 2: kidneys or like heart issues.
26:41
Speaker 3: Yeah, it's interesting. Even if you have pre existing conditions,
26:44
Speaker 3: even Health Canada recommends to just go talk to your doctor,
26:46
Speaker 3: and we recommend that as well any pre existing medical conditions.
26:50
Speaker 3: Always get medical clearance before you take any supplement. Just
26:53
Speaker 3: because you don't know if creatine will interact with the
26:55
Speaker 3: bioavailability of some of your medications. We don't see any
26:59
Speaker 3: of the effects there. There was some thought about insets,
27:03
Speaker 3: but we're not seeing any interruption or interference effect.
27:07
Speaker 2: Okay, what about can it affect iron levels?
27:11
Speaker 3: Not? I'm not aware of anything with iron, I mean
27:15
Speaker 3: unless someone is iron't efficient anemia. But creating really where
27:19
Speaker 3: it's an anaerobin compound and the red blood cells don't
27:22
Speaker 3: even have a nucleus or mitochondria, it shouldn't interfere with
27:25
Speaker 3: the HEME protein. But again, it's not a bad idea
27:29
Speaker 3: to talk to your doctor on that. But there's nothing
27:31
Speaker 3: that we're seeing.
27:32
Speaker 2: Yeah, okay, So the Mayo Clinic's website states creatine when
27:37
Speaker 2: used orally had appropriate dosages, creatine is likely safe to
27:42
Speaker 2: take up to five years. What are your thoughts on
27:45
Speaker 2: limiting use about like maybe cycling on and off.
27:51
Speaker 3: Yes, so the idea. I think the reason the clinic
27:54
Speaker 3: did that is because the longest study was in gyrate
27:56
Speaker 3: atrophy and long term care facilities up to about five years.
28:00
Speaker 3: So until we have a twenty year study or thirty
28:02
Speaker 3: year study, I think legally that's why they will put
28:04
Speaker 3: that there. I've been taking creating consistently for at least
28:09
Speaker 3: two decades. There was a myth that we thought creating
28:13
Speaker 3: reduce your natural production. We don't see that in humans.
28:16
Speaker 3: If anything, Mark Turnapolsky from McMaster's showing that the protein
28:19
Speaker 3: content is not there. But I love the question with
28:23
Speaker 3: cycling because this is probably one of the most prevalent
28:27
Speaker 3: questions I get, and of all the studies, we actually
28:30
Speaker 3: still don't know the answer to this. So we've never
28:33
Speaker 3: had a study where a group did cycling versus continuous
28:37
Speaker 3: There is some theory of why you may want to cycle,
28:40
Speaker 3: and I'll give you an example from a muscle perspective.
28:42
Speaker 3: Once your muscle stores become saturated, just like hormones, they
28:46
Speaker 3: become desensitized to the amount that's continually coming in. So
28:49
Speaker 3: if your muscles are completely full, and you're only metabolizing
28:53
Speaker 3: maybe one or two grams a day, but you're taking
28:54
Speaker 3: in ten twenty grams, you're going to be excreting the
28:57
Speaker 3: vast majority of that creating or begging that some will
29:00
Speaker 3: go to your immune system, cells, bone, and brain. And
29:04
Speaker 3: that's kind of why I still take a little bit
29:06
Speaker 3: higher dose, so you kind of maybe saturate your muscle
29:10
Speaker 3: cells and our doorways called creating transporters. That is logical,
29:15
Speaker 3: but we don't know should you do that compared to
29:18
Speaker 3: continuous dosing. I'm a big proponent of continuous dosing now
29:23
Speaker 3: recently for a couple of reasons, but the biggest is
29:25
Speaker 3: on the days you're not working out, and maybe that
29:28
Speaker 3: includes just a brisk walk or whichever it is. My
29:30
Speaker 3: hope is that if your muscles are still full, some
29:33
Speaker 3: of that creating will go to your bone and brain.
29:37
Speaker 3: So now it used to be could you take creating
29:39
Speaker 3: just on the days you work out, And we have
29:40
Speaker 3: evidence to suggest that was a very viable strategy, and
29:43
Speaker 3: for anybody listening, that's an okay way to go as well.
29:47
Speaker 3: But I think taking in every day you might get
29:49
Speaker 3: those extra benefits, primarily from a cognitive perspective.
29:53
Speaker 2: Can it cause muscle cramps?
29:56
Speaker 3: It does the opposite, So there was a myth when
29:58
Speaker 3: you'd have these antecdotal of wrestlers wearing rubber sue success
30:03
Speaker 3: a peat. So creating actually super hydrates the muscle. It's osmodic,
30:07
Speaker 3: so it takes sort of water and sodium with it
30:10
Speaker 3: into the muscle and it swells the intracellular compartment. So
30:15
Speaker 3: the majority of studies suggests that creating will trap water
30:17
Speaker 3: into the muscle, and of course dehydration metabolically is one
30:21
Speaker 3: of the main causes. So we actually think it's super
30:23
Speaker 3: high grates to muscle. It's very beneficial to take in
30:26
Speaker 3: hotter environments because the muscle environment or what they call
30:29
Speaker 3: the cytosol part of the cytoplasm, would have more aqueous potential,
30:34
Speaker 3: and that could have some beneficial effects.
30:38
Speaker 2: If you take a break from sis A weightlifting. We
30:40
Speaker 2: talked okay, let's see we talked about that to cycle
30:44
Speaker 2: on versus off. Would it potentially or scars?
30:50
Speaker 3: So are you just cut out there for sect Can
30:51
Speaker 3: you repeat the question?
30:53
Speaker 2: Oh, it's I'm not quite sure what they're asking, but
30:56
Speaker 2: would it potentially help with physical healing of muscle.
30:59
Speaker 3: Or so regarding a soft tissue or connective tissue perspective,
31:05
Speaker 3: creatine has been shown to decrease the rates of something
31:08
Speaker 3: called antil peptides, which is a marker of collagen breakdown,
31:12
Speaker 3: primarily from bone. But there is some potential to say
31:16
Speaker 3: that it may speed up tissue rejuvenation or healing, but
31:22
Speaker 3: it hasn't been shown yet. Do we think creating in
31:25
Speaker 3: combination with collagen supplementation. I've been very curious to look
31:29
Speaker 3: at that to see canna have some bone or anti
31:32
Speaker 3: arthritis effects. But to answer your question, we don't know yet,
31:36
Speaker 3: but there is a little potential there when you look
31:38
Speaker 3: at some of the effects.
31:39
Speaker 2: Okay, great, last question on this page. I have a
31:43
Speaker 2: history of reduced renal function, but consequently I have borderline
31:48
Speaker 2: biomarkers when having bloodwork, so they're just elevated eegfr abnormal.
31:56
Speaker 2: My doctor prefers I do not take creatine supplement But
32:01
Speaker 2: what are your thoughts?
32:03
Speaker 3: Yeah, I think you do need to leave it up
32:04
Speaker 3: to the medical community. That individual is really a well
32:08
Speaker 3: versed on this patient, and we're not allowed nor would
32:12
Speaker 3: I ever trump a medical practitioner, So that's really important.
32:15
Speaker 3: Each person is unique. Their path of physiology of creating
32:19
Speaker 3: metabolism in general should be the same. But if you
32:22
Speaker 3: have an underlying condition, you always want to rely on
32:24
Speaker 3: the medical community.
32:25
Speaker 2: Okay, I don't know if you can answer this one,
32:27
Speaker 2: because it's saying, in addition to creatine, what are the
32:30
Speaker 2: non negotiable supplements for women in their forties looking at energy, brain,
32:35
Speaker 2: and gut help.
32:36
Speaker 3: Well, first off, you need to exercise. All the stuff
32:38
Speaker 3: we talk about will have no effect unless you have
32:41
Speaker 3: the driving force of exercise. The other big one is protein.
32:45
Speaker 3: You know, I think you've had you talked, you have
32:47
Speaker 3: bill on there many times. But protein, I think the
32:50
Speaker 3: minimal amount around one point two grams per kilogram or higher.
32:56
Speaker 3: The side effect of having more protein is you're probably
32:58
Speaker 3: going to lose fat from the thermogenic effect. But the
33:02
Speaker 3: RDA is so embarrassing as zero point eight grams per kilogram.
33:06
Speaker 3: We now know if you were to take that dose
33:07
Speaker 3: as you get older, you will develop cyclopedia or cycopenic
33:11
Speaker 3: like symptoms. So creatine can be there, but I always
33:15
Speaker 3: use the foundation of exercises. The cake. Protein is the
33:19
Speaker 3: delicious icing on it, and creating may be a few
33:22
Speaker 3: sprinkles to cause an individual to eat it a bit more.
33:24
Speaker 3: Without the underlying foundation, none of these things work.
33:28
Speaker 2: Yes, it's a cake and it curbs, that's right. Okay,
33:35
Speaker 2: is it safe to take creatine if you suffer from
33:38
Speaker 2: Gittelman syndrome?
33:42
Speaker 3: There should be no reason, you know, let me rephrase that.
33:46
Speaker 3: First off, that's a unique disease regarding different types of
33:50
Speaker 3: immunity and responsiveness. You definitely want to get medical clearance
33:55
Speaker 3: because I'm not aware any studies that have looked at
33:59
Speaker 3: creating in any of those type of conditions, even around
34:04
Speaker 3: loop no. So I can't really answer that. They'd have
34:06
Speaker 3: to talk to their doctor, and it's always tough when
34:08
Speaker 3: there's no research on it. You can speculate. Do I
34:12
Speaker 3: think it would exaggerate any of the symptoms? I don't
34:14
Speaker 3: think so, But again, please rely on the medical community
34:18
Speaker 3: for that.
34:19
Speaker 2: Okay. Does creatine make you gain weight? And what is
34:21
Speaker 2: the right amount to start with?
34:23
Speaker 3: So if you do it incorrectly, it will make you
34:25
Speaker 3: increase weight during the initial stages. So for any of
34:28
Speaker 3: the females watching, ignore the loading phase that's on the label.
34:33
Speaker 3: That's where it gets a little haywar and there's some
34:35
Speaker 3: side effects with them. I think it's started as little
34:38
Speaker 3: as three grams a day, but divide that up into
34:41
Speaker 3: two to one point five gram dose each is one
34:43
Speaker 3: in the morning, one in the afternoon. You should have
34:46
Speaker 3: no bloating, should have no GI track, irritation, nothing like that,
34:50
Speaker 3: and then slowly progress maybe up to five grams eight grams,
34:53
Speaker 3: whichever it is. So that's kind of the way I
34:56
Speaker 3: would look at it. But the interesting thing is when
34:58
Speaker 3: we look at pre po, the weight of the individual
35:02
Speaker 3: usually never changes, But what we do see is lean
35:05
Speaker 3: mass went up and fat mass either stayed the same
35:08
Speaker 3: or came down a little tiny bit.
35:10
Speaker 2: Okay, so this is a vegan who knows they should
35:13
Speaker 2: be taking creating, but recently overcame breast cancer and we're
35:18
Speaker 2: worried about those studies in the road. That's it sounds like,
35:22
Speaker 2: But the two sides of creatine and cancer. Do you
35:26
Speaker 2: have any additional information of creatine is safe for breast
35:29
Speaker 2: cancer survivors?
35:32
Speaker 3: She said, just got this question two days ago on
35:33
Speaker 3: Instagram as well. I wish I could talk more about
35:37
Speaker 3: the paper that we're resubmitting to the International Society of
35:40
Speaker 3: Sport Nutrition this week. But one of the best creating researchers.
35:45
Speaker 3: Mark Tarnapolsky's a medical practitioner, has looked at all the
35:48
Speaker 3: data and specifically regarding breast cancer, colon cancer. We sort
35:52
Speaker 3: of put all the cancers into a general family and
35:57
Speaker 3: we see some anti cancer properties. I consume that recommend
36:01
Speaker 3: that dose. He just we don't really have anything specific
36:03
Speaker 3: on breast cancer. I'll serum affairman sort of looked at
36:06
Speaker 3: that and we proposing that soon. So a really long
36:09
Speaker 3: win answer to that is, we don't specifically know and
36:13
Speaker 3: we're not really advisor permitted that say this is going
36:16
Speaker 3: to cause or help cancer. We can only talk about
36:19
Speaker 3: the studies that show anti cancer properties.
36:22
Speaker 2: Okay, so we answered, you answered that you can mix
36:25
Speaker 2: it in your yogurt, because you said that you did.
36:28
Speaker 3: I do it every morning. Burke's not need to change
36:30
Speaker 3: my breakfast, but I do it every morning every now
36:32
Speaker 3: and then.
36:34
Speaker 2: So we know the standard good case. So the standard
36:36
Speaker 2: dose is five grams when taken daily. But why is
36:41
Speaker 2: that the standard? And does heightweight age have anything to do.
36:46
Speaker 3: With Yeah, so the number the three to five grams
36:49
Speaker 3: is probably from a general consensus on a muscle perspective,
36:53
Speaker 3: and when you take a five gram dose. It seems
36:56
Speaker 3: to elevate in the plasma or blood in about an
36:58
Speaker 3: hour or two, and then it's seemed to the effective
37:01
Speaker 3: in that nineteen ninety two study, So that's really where
37:03
Speaker 3: it comes. You could also argue, hey, I saw that
37:06
Speaker 3: Eric Holton study in nineteen ninety six. At three grams
37:08
Speaker 3: a day, it takes about a month, but it does
37:10
Speaker 3: saturate your muscle. So that's kind of where the three
37:13
Speaker 3: to five grams comes into play. But please note that's
37:16
Speaker 3: from a muscle perspective. Five grams has been shown in
37:19
Speaker 3: a few times to have some cognitive benefits over the
37:22
Speaker 3: long term several months, but the lowest those from a
37:25
Speaker 3: bone perspective is eight grams. So if you're just taking
37:28
Speaker 3: five grams, I have no reason to believe that over
37:31
Speaker 3: several months you're not going to benefit all those tissues.
37:35
Speaker 3: But if you say I'm only taking creatam for four
37:37
Speaker 3: weeks and I'm taking five grams a day, You're probably
37:39
Speaker 3: only going to notice some muscle benefits.
37:42
Speaker 2: Okay, So to avoid bloating, you you can really look
37:46
Speaker 2: at you know, space, spacing it out one and a
37:49
Speaker 2: half grams. One and a half grams is three You're
37:52
Speaker 2: still going to get positive benefits. For those who say
37:55
Speaker 2: that they're like, go up to five and they don't
37:57
Speaker 2: have they start having some side effects. But three is fine.
38:00
Speaker 3: Yeah. Three for the younger population, I speculate that's a
38:04
Speaker 3: bit too low as we get a little bit older.
38:07
Speaker 3: I think if you want to start with three to
38:09
Speaker 3: see how you adjust or adapt during the first week
38:12
Speaker 3: or two, that's fine, and then maybe work your way
38:15
Speaker 3: up the five or a little bit more. I like
38:17
Speaker 3: the nine gram down the roll because you can do three,
38:20
Speaker 3: three and three, So that's just an easy way to
38:23
Speaker 3: do it, and a lot of my female clients are
38:24
Speaker 3: doing that and they're starting to see some effects. Again
38:27
Speaker 3: bone we're seeing about eight to eleven grams and postmenopausal females.
38:31
Speaker 3: But I think most people take creating nowadays for body
38:35
Speaker 3: composition repurposes or brain health benefits. The brain is in
38:39
Speaker 3: its infancy, the dosing is all over the place, and
38:42
Speaker 3: we don't know if it affects the gray matter, white matter,
38:44
Speaker 3: different areas, but we do know that low dose can
38:47
Speaker 3: get in, but you need several months. Higher dose can
38:49
Speaker 3: get in quickly, but then there's that potential bloating GI
38:53
Speaker 3: tract irritation, so the person needs a side. Why am
38:56
Speaker 3: I taking creating? Am I taking it for just general health?
39:00
Speaker 3: Am I an elite athlete? Really it comes down to
39:02
Speaker 3: why they're taking it and what dosing strategies they use.
39:06
Speaker 2: Okay, can it? Can you take creatine if you have
39:10
Speaker 2: high blood pressure?
39:11
Speaker 3: That's part of this new paper, And we've looked at hypertension,
39:14
Speaker 3: and we're not seeing any adverse effects or reason as
39:16
Speaker 3: an individual taking creating has any jeopardizing effects the hypertension.
39:21
Speaker 2: Okay, let's see this is well. I guess you just
39:25
Speaker 2: covered this about the opinion about people with a history
39:28
Speaker 2: of cancer taking creatine. I hear about the many benefits
39:31
Speaker 2: of it, but it was recommended previously by a natural
39:34
Speaker 2: path that I away from it if it's not really
39:38
Speaker 2: the timeline post cancer treatment when it would be safe
39:42
Speaker 2: to introducing.
39:44
Speaker 3: Yeah, I mean one of the when you look at
39:46
Speaker 3: the history of cancer, the CAXI or the catabolic effects,
39:49
Speaker 3: there's severe muscle and strength loss, functionality losses. So creatine
39:52
Speaker 3: can be used as part of a therapeutic or rehabilitation
39:56
Speaker 3: program or maybe during post cancer recovery or the maintenance
40:00
Speaker 3: of the disease when you're going through remission or things
40:03
Speaker 3: like that. But there are some cellular data suggesting that
40:07
Speaker 3: creating has anti cancer properties for cells of the immune system,
40:11
Speaker 3: So again it may have an adjunct either you can't
40:14
Speaker 3: boost the immune system, but you can sort of enhance
40:16
Speaker 3: the help of it, and therefore it's one of those things.
40:18
Speaker 3: So we've we're looking at it currently with prostate cancer
40:22
Speaker 3: survivors in North or South Carolina, and now we're going
40:25
Speaker 3: to be proposing that with breast cancer in the same state.
40:28
Speaker 2: Okay, great, So when we're looking at brands, what's the
40:32
Speaker 2: safety and efficacy of creating when it's mixed with something else,
40:36
Speaker 2: Like we know there's one for touring. You know some
40:39
Speaker 2: other combinations out there. Are they just as good or
40:43
Speaker 2: I mean, what are your thoughts on them?
40:45
Speaker 3: Yeah, there's not really anything that will interfere with the
40:47
Speaker 3: bioavailability of creating per se. Maybe high dose caffeine chronically could,
40:52
Speaker 3: but caffeine see or sort of creatine seems to work
40:55
Speaker 3: very well with any of the amino acids, so touring
40:57
Speaker 3: would be sort of lumped in there as well. It
40:59
Speaker 3: works very well with carbohydrate. There's no really big suppression
41:04
Speaker 3: from fat. But a recent study came out showing that
41:06
Speaker 3: a high fat diet might suppress the effects of creating.
41:10
Speaker 3: But creating is very aqueous. It doesn't bind up in
41:13
Speaker 3: your bloodstream. It sort of goes through the hydrochloric acid
41:16
Speaker 3: of your stomach and it remains intact. So that's why
41:19
Speaker 3: it seems to be a very viable compound and probably
41:22
Speaker 3: helps explain some of its high effectiveness in the literature.
41:26
Speaker 2: Okay, and there's no effects on sleep outside of positive
41:31
Speaker 2: with someone like in the opposite way of having sleep
41:35
Speaker 2: issues because of it.
41:36
Speaker 3: Yeah, so this is interesting one. So I'll talk about
41:41
Speaker 3: what the publications say and then what I hear almost
41:44
Speaker 3: daily on Instagram. So we just publish a recent study
41:48
Speaker 3: and I think you saw it on Instagram showing that
41:50
Speaker 3: females on the days they worked out when they consume creating,
41:53
Speaker 3: their total sleep went up compared to placebo. And we
41:58
Speaker 3: can understand the mechanisms. The brain relies on creating bio energetics,
42:02
Speaker 3: and if you have more creating, maybe the brain doesn't
42:04
Speaker 3: need as much sleep, or it could allow the individual
42:08
Speaker 3: to put more of an effort into the gym and
42:10
Speaker 3: therefore they can sleep better. Creating decreases symptoms of clinical
42:15
Speaker 3: depression and anxiety. But what I'm hearing almost daily is
42:20
Speaker 3: they're like, hey, doctor Canda, I'm taking creating and I'm
42:22
Speaker 3: having a lot of issues sleeping. And then when you
42:25
Speaker 3: look at the road and data, I can see where
42:28
Speaker 3: there could be some logic to this. If you take
42:32
Speaker 3: exogenous creating in combination with what your brain's already making,
42:36
Speaker 3: maybe you're speeding up the recovery of the brain so
42:38
Speaker 3: you don't need as much sleep. We don't know that
42:41
Speaker 3: for sure. It has to do with glycine, but I've
42:43
Speaker 3: heard this antidotality. People say, I've tried creating and that's
42:47
Speaker 3: the only thing I've changed, and my sleep patterns are
42:50
Speaker 3: a little disrupted. But we're going to start looking more
42:53
Speaker 3: at that over time. Yeah.
42:54
Speaker 2: Oh I love this and how it's always changing and
42:57
Speaker 2: I'll new things.
43:00
Speaker 3: Yeah, every day I wake up has changed.
43:03
Speaker 2: Yeah, yes, literally, any issues taking with creatine with citraline mallet.
43:09
Speaker 3: No, there's none. I mean water soluble, there would be
43:11
Speaker 3: no issues. You know.
43:13
Speaker 2: Okay, is creatine safe for our kids or teens? And
43:16
Speaker 2: if so, how much?
43:18
Speaker 3: Yeah, there's pretty good accumulating evidence to suggest that it's
43:21
Speaker 3: totally fine for children and adolescents from a sports performance perspective,
43:26
Speaker 3: exercise perspective, subjective adverse effects, we're not seeing any. And
43:31
Speaker 3: then a couple of good colleagues in the United States
43:33
Speaker 3: are starting to look at blood biomarkers now for children.
43:36
Speaker 3: I'd be very shocked if there's any adverse effects, because
43:38
Speaker 3: when creating is either made in the liver or taken
43:41
Speaker 3: in through the diet, if we don't like it, we
43:43
Speaker 3: simply excrete it down the toilet. And that's probably why
43:47
Speaker 3: Stacey Allery in Australia is starting to look at creating
43:49
Speaker 3: creatine during pregnancy, not only for the developing fetus, but
43:52
Speaker 3: obviously the mother. And it's something we're naturally producing. It's
43:55
Speaker 3: not a foreign compound when you're taking monohydrate. It's identical
43:59
Speaker 3: of what the brain and livers making. So that's probably
44:02
Speaker 3: why it's safe and we're not seeing any averse effects.
44:05
Speaker 2: Okay, great, What about someone that feels like they get
44:09
Speaker 2: awful headaches for the first few days. Have you heard
44:12
Speaker 2: of that as a side effect?
44:13
Speaker 3: Yes, I have. And usually when you dig it a
44:15
Speaker 3: little bit deeper, they're taking it in combination with exercise,
44:19
Speaker 3: and they're either not they could be slightly dehydrated or
44:22
Speaker 3: pushing themselves a little bit harder because of creatine's mechanisms.
44:26
Speaker 3: So when you dig a little bit deeper, we usually
44:28
Speaker 3: see that the person has increased their exercise intensity. They
44:31
Speaker 3: probably maybe slightly a little metabolically dehydrate it, which could
44:35
Speaker 3: cause some of those effects. We don't know for sure,
44:37
Speaker 3: but you dig a little bit deeper, we don't think
44:39
Speaker 3: creating is the main root of that.
44:41
Speaker 2: Okay, So I think I know your answer here. What
44:44
Speaker 2: do you say to your primary care doctor when they
44:47
Speaker 2: don't support creatine and tell you to stop taking it? Position?
44:53
Speaker 3: Yeah, no, it's It's never happened to me directly. I'd
44:57
Speaker 3: probably just laugh or giggle, but I would probably come
45:01
Speaker 3: back at them and say, well, what's your opinion? And
45:04
Speaker 3: why would you say that? A lot of gps obviously
45:08
Speaker 3: had phenomenal medical training, but they may not be up
45:11
Speaker 3: to date on the current literature with creating. Just like
45:15
Speaker 3: everything else, you can't know everything. And the evidence based
45:18
Speaker 3: research from a clinical perspective is really blossom in the
45:21
Speaker 3: last two decades, and it's not just for athletes. It's
45:25
Speaker 3: pretty much gone now mainstream to a lot of other applications.
45:28
Speaker 2: Yeah, okay, so this person took creatine for a month
45:33
Speaker 2: and then gave up because they were definitely gaining weight
45:35
Speaker 2: and felt full and fluffy.
45:38
Speaker 3: Any ideas, Yeah, the dose might have been too high,
45:41
Speaker 3: or even the smaller dose might have been causing too
45:44
Speaker 3: much osmosis or water retention. And in those individuals I've
45:48
Speaker 3: worked with before, we usually divided up into what called microdosing,
45:52
Speaker 3: so the one to one point five gram see how
45:55
Speaker 3: you adopt over time, and that's one of the main causes.
46:00
Speaker 3: Hopefully the individual is putting on lean mass. But we
46:02
Speaker 3: now know from meta analysis that creating will decrease body
46:05
Speaker 3: fat and fat percentage a little bit, so if there
46:09
Speaker 3: was some weight fluctuations, it's probably just water retention.
46:12
Speaker 2: Mm hm okay. So for postmenopausal women, nothing different on
46:17
Speaker 2: the dosage as far as three grams, five grams, I
46:21
Speaker 2: mean you said a little higher probably aids.
46:24
Speaker 3: Yeah, No. The lowest dose in postmentalpausal females is about
46:28
Speaker 3: eight but in the best studies we've looked at a
46:30
Speaker 3: little bit higher, so about eight to eleven grams a
46:32
Speaker 3: day on a daily basis, and that was for at
46:35
Speaker 3: least a year. The Brazilian group has shown that one
46:38
Speaker 3: to three grams a day was ineffective. So for postmenopausal females,
46:43
Speaker 3: eight to eleven grams seems to be an average daily
46:46
Speaker 3: dose from and that's primarily from a bone and muscle perspective,
46:50
Speaker 3: and even those results were inconsistent.
46:54
Speaker 2: Okay, what are the any other side effects that we
46:57
Speaker 2: haven't covered that are common outside of potential head floating,
47:01
Speaker 2: sleep disturbance anything like that.
47:04
Speaker 3: No, it would be that, Well, we've already talked about
47:06
Speaker 3: the creatin and that's a big one. I think it
47:10
Speaker 3: would probably be the short term weight gain if you
47:13
Speaker 3: take too much all at once, but then it does
47:16
Speaker 3: go back over time. So I think we've touched on
47:18
Speaker 3: the main ones, especially for females.
47:20
Speaker 2: Okay, so this question, I mean we answered we touched
47:24
Speaker 2: on this with the perimeno crowd, where it's a little
47:27
Speaker 2: bit harder. But what are some of the limitations of
47:29
Speaker 2: the studies on creatine and perry postmenopausal woman and how
47:33
Speaker 2: are you addressing it in your research?
47:36
Speaker 3: Yeah, so there's huge limitations or things to be aware of.
47:39
Speaker 3: So for example, if they're on medications like gluc of
47:41
Speaker 3: cordacoid steroids or estrogen or hormone replacement, how does that
47:45
Speaker 3: influence the bioavailability of creating, So we usually only allow
47:49
Speaker 3: individuals that are restricted from thost conditions. The perimenopausal populations,
47:57
Speaker 3: we've really not done a good job of including them
48:01
Speaker 3: into research, and we're trying to do that as well.
48:04
Speaker 3: But you need to do a lot more blood work
48:06
Speaker 3: to see when the lutinizing hormones or other ones are fluctuating.
48:10
Speaker 3: I'm in agreement with everybody else that the menopausal cycle
48:12
Speaker 3: has no effect on muscle, but we don't know the
48:15
Speaker 3: effects on cognitive function or brain in regards to creating.
48:18
Speaker 3: So those are all big areas of concern that we
48:21
Speaker 3: need a lot of more randomized control trials for.
48:24
Speaker 2: Okay, so it definitely does not raise blood pressure, and
48:28
Speaker 2: if somebody is on blood pressure medication, it's safe to take.
48:31
Speaker 3: No, let me rephrase that. So it can acutely raise
48:34
Speaker 3: blood pressure because it's trapping water into the circulatory system,
48:38
Speaker 3: but it may not have any adverse effects on diagnosed hypertension.
48:42
Speaker 3: So I think the question originally was someone with high
48:44
Speaker 3: blood pressure, could they take it? They can because we
48:46
Speaker 3: don't see a big drastic effect, but sometimes when you
48:50
Speaker 3: take creating, that inevitably can trap water, and therefore you're
48:53
Speaker 3: going to have more pressure in the arteries, veins, and
48:56
Speaker 3: capillaries when you measure blood pressure, so your systolic might
48:59
Speaker 3: be a bit higher. Your doll diastolic shouldn't go up.
49:03
Speaker 3: But anybody who has hypertension please talk to your doctor
49:06
Speaker 3: to make sure this is okay in combination with your medication,
49:09
Speaker 3: because you could be on an ace inhibitor, you could
49:12
Speaker 3: be on a beta blocker, you may even be on
49:14
Speaker 3: a stat and we want to make sure that cocktail
49:16
Speaker 3: of medication is okay to take.
49:18
Speaker 2: Okay, and so there's no ill effects of taking smaller
49:22
Speaker 2: doses of creatine long term. But what is the longest
49:25
Speaker 2: study performed in women? Would you imagine?
49:28
Speaker 3: Yeah, so we've done the longest. It's two consecutive years,
49:31
Speaker 3: and we gave about eleven grands a day. This was
49:34
Speaker 3: in pulsement apausal females and we did measure renal in
49:38
Speaker 3: blood as well as liver function annually and we didn't
49:41
Speaker 3: see any greater adverse effects compared to placebo. So the
49:44
Speaker 3: longest term in healthier individuals is two years. In clinical
49:49
Speaker 3: populations it has been up to five.
49:52
Speaker 2: Okay, great, So creatine versus way versus caseine not the
49:56
Speaker 2: same thing. But what is best and or necessary for
49:59
Speaker 2: women and strength training.
50:01
Speaker 3: Well, definitely protein has to be there. Make sure you're
50:04
Speaker 3: getting your adequate protein and it doesn't take a lot
50:07
Speaker 3: in addition to your diet, and then creating on top.
50:10
Speaker 3: There's been a few studies to show that the combination
50:12
Speaker 3: of way and creating was superior to other way protein
50:17
Speaker 3: or creating along. We don't know the effects of creating
50:20
Speaker 3: and casin in different populations.
50:22
Speaker 2: Okay, what age is recommended to start supplementing? Is there like.
50:26
Speaker 4: A baby in theory, as soon as you're born, you
50:31
Speaker 4: could because you're naturally producing it, But there's no minimum
50:36
Speaker 4: or maximum age that has been established.
50:40
Speaker 2: M Okay, is creating contraindicated if you have kidney stones?
50:47
Speaker 3: The answers probably know. However, when you have some type
50:51
Speaker 3: of pathology you're predisposed to kidney stones or any other
50:54
Speaker 3: type of renal issues, you want to make sure that
50:58
Speaker 3: the level of creatin that's being whose from creatine is
51:00
Speaker 3: not going to expand those symptoms. So again, talk to
51:04
Speaker 3: your nephrologists for sure to see any of the effects.
51:08
Speaker 2: I have siliac disease and when I tried creatine even
51:11
Speaker 2: though I was mark gluten free. It caused intense intestinal issues.
51:15
Speaker 2: Is creating link to siliac response? Is there a type
51:18
Speaker 2: of creatine or dose that would give benefits with our
51:20
Speaker 2: stomach distress?
51:22
Speaker 3: Yeah, the small body of research suggest that creating has
51:25
Speaker 3: anti inflammatory effects and it could be beneficial for people
51:28
Speaker 3: with IBS. Maybe the dose was a little bit too
51:31
Speaker 3: high there where creating will trap water in the GI track,
51:34
Speaker 3: specifically around the small intestine. That could cause some of
51:38
Speaker 3: those adverse effects. So for that listener, maybe if you're
51:41
Speaker 3: thinking of it, start with a really really small dose,
51:43
Speaker 3: maybe the one point five gram, even as low as
51:46
Speaker 3: that per day, to see how you do tolerate it.
51:48
Speaker 3: But there's some anti inflammatory and antikatabolic effects of creating,
51:52
Speaker 3: and people with IBS there has been evidence to suggest
51:55
Speaker 3: it helps decrease inflammation.
51:57
Speaker 2: M that's great. So if someone is a little bit bloated,
52:02
Speaker 2: when does that water retention kind of wear off?
52:05
Speaker 3: On average we're starting we see it about seven to
52:08
Speaker 3: ten days is when the individual will sort of the
52:11
Speaker 3: body will go through homeostasis. They will street more water
52:15
Speaker 3: or retain more if they need it, but it doesn't
52:17
Speaker 3: take long it's just you need to have a little
52:20
Speaker 3: bit of patience, and again, we don't really see that
52:22
Speaker 3: at all with a low, low dose on a daily basis.
52:26
Speaker 3: It's the loading phase where we really see a high amount.
52:29
Speaker 2: Okay, great issues of taking creatine. Oh, we talked about that.
52:36
Speaker 2: I am a breast cancer survivor. I know we talked
52:38
Speaker 2: about this, but is what's your opinion on creatine and
52:42
Speaker 2: hormone positive cancer and if HMB is worth using.
52:46
Speaker 3: So overall, HMB has a lot of profound benefits, primarily
52:49
Speaker 3: for the aging population in with exercise. There's some studies
52:53
Speaker 3: that I've looked at the combination there, so I don't
52:54
Speaker 3: see any reason not to consider it. It probably won't
52:58
Speaker 3: cause the great effects your hoping, but it is something
53:01
Speaker 3: to consider at least to have some beneficial effects.
53:03
Speaker 4: You.
53:03
Speaker 3: There's a position stand coming out on HMB very shortly
53:07
Speaker 3: where we looked at all the data and it actually
53:09
Speaker 3: has some good beneficial effects, primarily for clinical populations and
53:12
Speaker 3: aging outs.
53:14
Speaker 2: Okay, well that wraps it up. That was a fantastic
53:19
Speaker 2: almost hour Okay, just rapid fire question. So if we're
53:23
Speaker 2: wrapping it up, pretty safe to take for everyone, obviously,
53:27
Speaker 2: talk to your physician. We know that creatinin levels will
53:30
Speaker 2: be affected more than likely, maybe cycle off of it
53:34
Speaker 2: four weeks before. If we're talking about, you know, wanting
53:37
Speaker 2: to see an accurate blood test safe for postmenopausal women,
53:43
Speaker 2: safe for teens. You know, three to five grams is
53:47
Speaker 2: the basic, but we could go up to potentially ten
53:50
Speaker 2: or more depending on those those benefits that are coming
53:56
Speaker 2: out in current research and future research that we see.
54:01
Speaker 2: And then we know that the perry crowd is it
54:04
Speaker 2: might get some love on some.
54:07
Speaker 3: That's right. Yeah, And for those I often get asked, well,
54:11
Speaker 3: how much creating is in like a serving a salmon
54:14
Speaker 3: or a red meat. It is about three grams. So again,
54:17
Speaker 3: if you're traveling and you didn't take your powder and
54:20
Speaker 3: you say, hey, I'm trying to get three grams. In addition,
54:22
Speaker 3: a salmon steak or a chicken breast or whichever will
54:26
Speaker 3: have a contributing amount, So it's not that difficult. Again,
54:30
Speaker 3: the dolt that we're talking about is so small compared
54:32
Speaker 3: to protein. Half a tea spoon of powder, a couple
54:36
Speaker 3: of those gummies or whichever. You don't need a lot
54:39
Speaker 3: and don't expect a lot. But again you don't need a.
54:42
Speaker 2: Lot yet, Okay, and then we're just looking for a
54:45
Speaker 2: pure brand. Obviously, I'm guessing you can't recommend necessarily.
54:50
Speaker 3: Yeah, as long as the brand on the label is
54:53
Speaker 3: certified safe or has NSF or some type of third
54:55
Speaker 3: party test that does increase the validity and credibility of that.
55:00
Speaker 3: On the back of the label, you're primarily looking for
55:02
Speaker 3: something called creating monohydrate, and then if it has a
55:05
Speaker 3: whole bunch of other things in there, we can't comment
55:07
Speaker 3: on that. But then again, the main driving force is exercise,
55:11
Speaker 3: and then createm can be unlocked with that, and then
55:15
Speaker 3: you may experience some of the benefits that most people do.
55:18
Speaker 2: You know that I say it for you because you
55:19
Speaker 2: won't say it, but I call it the magic supplement, okay, yeah,
55:23
Speaker 2: or the circle supplement.
55:25
Speaker 3: Yeah. It seems to have a lot of applications for
55:28
Speaker 3: a lot of people right now.
55:29
Speaker 2: So great, Well, thank you so much, Darren. This has
55:32
Speaker 2: been fantastic. I feel like everyone got an incredible amount
55:36
Speaker 2: of information and all of their questions answered. So we
55:38
Speaker 2: appreciate you taking your time to share all of your
55:42
Speaker 2: expertise with this.
55:44
Speaker 3: We thank you so much for having me.
55:47
Speaker 2: Thanks for listening. If you enjoyed this episode, please consider
55:51
Speaker 2: giving us a five star review and sharing the body
55:54
Speaker 2: Pod with your friends. Until next time,