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Wisdom Wednesdays: Yet another very good reason to take creatine · Hardiness with Dr Paul Taylor

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  Speaker 1: Hi everybody, Welcome to another edition of Wisdom Wednesdays. And
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  Speaker 1: before we start, a couple of quick announcements and one request.
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  Speaker 1: First announcement is, I'm delighted to say that my new book,
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  Speaker 1: The Hardiness Effect, How to Grow from Stress, Optimize your
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  Speaker 1: health and Live Longer, is now on cl for pre
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  Speaker 1: order at Amazon and book Toopia as well if you
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  Speaker 1: are in Australia. And the other announcement is that the
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  Speaker 1: podcast is going to soon change its name to The
• 0:41
  Speaker 1: Hardiness Podcast, so just reach out our lookout for that
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  Speaker 1: in the coming weeks. And then the third request is
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  Speaker 1: if you haven't already, and please go in and hit
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  Speaker 1: subscribe on the podcast because it actually helps massively to
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  Speaker 1: grow the podcast and helps me be able to continue
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  Speaker 1: to deliver content that is useful. So now let's get
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  Speaker 1: on with the podcast. If you've been listening to this
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  Speaker 1: podcast for a while, you'll know that I am a
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  Speaker 1: fan of creating supplementation. I talked a few years ago
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  Speaker 1: about the benefits of creating for muscle performance and for recovery,
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  Speaker 1: and there's a ridiculous amount of research in that area.
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  Speaker 1: But I've also talked more recently about the brain benefits
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  Speaker 1: of creating, and it turns out that creating can actually
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  Speaker 1: be very helpful for our brains, can help provide energy
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  Speaker 1: for neurons, and is even being used as an effective antidepressant. Well,
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  Speaker 1: there's another research study that's just been released seeing if
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  Speaker 1: creating can help to reduce the rate of cognitive decline
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  Speaker 1: in Alzheimer's patients, which we put it on another level
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  Speaker 1: now if we think about why that may be possible.
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  Speaker 1: ATP is really important for all of our sales. So
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  Speaker 1: that is the energy currency of our seals and it
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  Speaker 1: plays a critical role in maintaining the health of our neurons.
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  Speaker 1: And neurons, like other cells, can use different ways to
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  Speaker 1: get energy. You've all heard of aerobic metabolism, which is
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  Speaker 1: using oxygen to produce energy. You've probably heard of the
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  Speaker 1: lactic acid energy system, and then there's the third energy
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  Speaker 1: system ATPPC. So think of ATPPC that's sort of purely
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  Speaker 1: around sprinters, whereas the lactic acid energy system four hundred
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  Speaker 1: meter runners very classically, and then the aerobic energy system
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  Speaker 1: more marathon runners. But the reality is all of our
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  Speaker 1: sales are using all of these three systems all of
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  Speaker 1: the time, and so there's been an increasing focus on
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  Speaker 1: creating supplementation for set energy so ATPPC system, the PC
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  Speaker 1: stands for fosphol creating. And then there's been this LUCA
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  Speaker 1: or this area of research looking at the potential for
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  Speaker 1: bring and mental health applications. Now, animal research on creating
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  Speaker 1: for Alzheimer's disease has shown mixed results. A study in
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  Speaker 1: the mouse model of disease found that creating supplementation improves
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  Speaker 1: spatial learning and memory in female mice, whereas male mice
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  Speaker 1: performed worse on spatial tasks, which clearly wasn't that impressive.
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  Speaker 1: And a study in rats injected with amyloid beta peptides,
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  Speaker 1: which there's a lot of line of signs of thinking
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  Speaker 1: that it's the amyloid beta accumulation that causes it. Now
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  Speaker 1: I'm going to talk in a few weeks about a
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  Speaker 1: lot of researchers now questioning that. But anyway to get
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  Speaker 1: back to this study in rats, they found that creating
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  Speaker 1: supplementation worsened learning and memory in permits rather than providing protection.
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  Speaker 1: And then other treatments or other studies and animals have
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  Speaker 1: actually shown some benefits. Now, current treatments in humans for
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  Speaker 1: Alzheimer's disease can provide some modest symptom relief, but really
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  Speaker 1: don't slow the disease progression or the cognitive decline progression. Now,
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  Speaker 1: if Creating supplementation could prove to be effective for Alzheimer's
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  Speaker 1: disease or even cognitive decline, even with a small effect,
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  Speaker 1: it could offer several practical advantages in that it's readily
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  Speaker 1: available as an over the counter supplement, its cheapest chips,
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  Speaker 1: it's a lot cheaper than prescription medications, and it has
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  Speaker 1: a very well established safety profile from years and years
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  Speaker 1: of research for its applications in muscle gain and exercise.
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  Speaker 1: And this study that I wanted to talk about was
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  Speaker 1: conducted at Kansas University Medical Center. Author was a guy
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  Speaker 1: called Smith, and it was just released very very recently.
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  Speaker 1: So they did an eight week It was a non
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  Speaker 1: blinded clinical trial and there was no control group. So
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  Speaker 1: this is what we call a pilot study just to
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  Speaker 1: see to test whether there's any feasibility. And what they
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  Speaker 1: did was they looked at creating supplementation to see if
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  Speaker 1: it can improve cognitive function and increase bring creating levels
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  Speaker 1: in nineteen participants with Alzheimer's disease. So the two four.
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  Speaker 1: One was does it increase the creating levels in the brain,
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  Speaker 1: and secondly, does that have an impact on cognitive function.
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  Speaker 1: So each participant took twenty grams of creating daily, divided
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  Speaker 1: into two doses in the day over an eight week period.
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  Speaker 1: Now twenty grams anybody who's ever taken creating nose, that's
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  Speaker 1: a hefty dose. That is what you used to take
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  Speaker 1: many many years ago in the old loading cycle. We
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  Speaker 1: take twenty grams a day for five days to saturate
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  Speaker 1: your body. But it can cause a bit of gas
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  Speaker 1: rowe test and upset and stuff like that. So that's
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  Speaker 1: why they divided it into two doses. Now why twenty grams, Well,
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  Speaker 1: some research is indicating that your muscle will hoover up
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  Speaker 1: the first five grams or so, but excess amounts can
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  Speaker 1: cross the blood brain barrier and potentially provide energy for
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  Speaker 1: your neurons. So they did prey and post assessments of
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  Speaker 1: the following. The first was total cognition, which is overall
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  Speaker 1: cognitive ability. Then they looked at fluid cognition, which is
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  Speaker 1: mental flexibility and problem solving. Then they did tests of
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  Speaker 1: working memory that's mentally holding and manipulating information. Then they
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  Speaker 1: did oral reading recognition that ability to recognize and pronounce
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  Speaker 1: written words, and then the thirst was in the last sorry,
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  Speaker 1: was inhibitory control and attention. That's the ability to focus
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  Speaker 1: while ignoring the traction. And this study is particularly interesting
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  Speaker 1: for me because I just I'm about to publish some
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  Speaker 1: of my PhD research where we looked at an intervention
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  Speaker 1: to improve working memory and inhibitory control and attention, amongst
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  Speaker 1: other things. Now, what they actually found was there were
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  Speaker 1: cognitive improvements noted in several areas with medium to large
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  Speaker 1: effects sizes, which I can tell you as a researcher
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  Speaker 1: is really bloody impressive now, and they did have some
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  Speaker 1: side effects. The most common side effects were mild and
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  Speaker 1: it was really cramping and muscle pain, bit of diarrhea
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  Speaker 1: and constipution, and that tended to resolve after the first
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  Speaker 1: few weeks. Now, And this is a pretty impressive as
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  Speaker 1: a pilot study, particularly given that it showed improvements statistically
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  Speaker 1: significant and not just statistically significant, but with medium to
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  Speaker 1: large effec efect sizes, which basically means that it likely
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  Speaker 1: had a real world impact on the people. And it
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  Speaker 1: is the first human trial of creating in the context
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  Speaker 1: of Alzheimer's disease, and as I said, those improvements are
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  Speaker 1: pretty encouraging given that Alzheimer's disease typically involves progressive cognitive decline. Now,
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  Speaker 1: before everybody gets super super excited, it was a single
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  Speaker 1: arm study. There was no control group, and that means
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  Speaker 1: that they can't rule out what's called practice effects. And
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  Speaker 1: also there was a small sample size, and so it's
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  Speaker 1: a kind of a pilot study. But these pilot studies
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  Speaker 1: are used to test hypothesis, and then the next critical
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  Speaker 1: step will be a larger randomized control trial that has
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  Speaker 1: a bunch of people who are taken Creating and a
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  Speaker 1: bunch of people who are taking a place Ebo, and
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  Speaker 1: then they will be able to see whether those effects
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  Speaker 1: are real and across large amounts of people, and then
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  Speaker 1: they can probably then talk about our investigate optimal dosing,
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  Speaker 1: the treatment duration, individual response patterns, and whether these benefits
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  Speaker 1: actually persist in a long term or whether they're just accute.
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  Speaker 1: And until this is available, this I think we would
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  Speaker 1: call this or put this in the basket of preliminary
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  Speaker 1: promising preliminary evidence that Creating may well be worth considering
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  Speaker 1: in this context. And as I have said, before and
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  Speaker 1: in my new book the Hardiness Effect. Creating is right
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  Speaker 1: up there in my list of supplements because it is
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  Speaker 1: very very cheap, it's safe, and it is effective in
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  Speaker 1: numerous different systems and processes in the body, from improving
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  Speaker 1: recovery from workouts, improving explosive power, but also improving mental
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  Speaker 1: health and not potentially reducing the rate of cognitive decline.
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  Speaker 1: So if you're not already on the creating train, reckon,
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  Speaker 1: it's probably time. That's it for this week, folks, catch
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  Speaker 1: you next time.