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

Transcript

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

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