Anti-Aging Expert: Creatine Is The Fat Loss Secret Doctors Don’t Tell You - Dr. Darren Candow

A healthy brain likely doesn't need any A healthy brain likely doesn't need any creatine. But what if you're stressed? creatine. But what if you're stressed? creatine. But what if you're stressed? What about sleep deprivation? Night What about sleep deprivation? Night What about sleep deprivation? Night shift workers, university students shift workers, university students shift workers, university students cramming for a midterm, then all of a cramming for a midterm, then all of a cramming for a midterm, then all of a sudden the healthy brain becomes a sudden the healthy brain becomes a sudden the healthy brain becomes a metabolically stressed brain. And most metabolically stressed brain. And most metabolically stressed brain. And most people fall into the stressed people fall into the stressed people fall into the stressed environment, and that's where creatine environment, and that's where creatine environment, and that's where creatine comes to the rescue. And we'll talk comes to the rescue. And we'll talk comes to the rescue. And we'll talk about how much, but the more stressed it about how much, but the more stressed it about how much, but the more stressed it is, the higher the dose seems to come is, the higher the dose seems to come is, the higher the dose seems to come into play. into play. into play. >> And is there anyone that shouldn't take >> And is there anyone that shouldn't take >> And is there anyone that shouldn't take creatine? creatine? creatine? >> Well, I published over 120 papers just >> Well, I published over 120 papers just >> Well, I published over 120 papers just on creatine alone. We've done at least on creatine alone. We've done at least on creatine alone. We've done at least 30 to 40 studies in our lab, and I can't 30 to 40 studies in our lab, and I can't 30 to 40 studies in our lab, and I can't find anybody that can't or shouldn't find anybody that can't or shouldn't find anybody that can't or shouldn't take creatine. So, for example, at take creatine. So, for example, at take creatine. So, for example, at recommended dosages, creatine can not recommended dosages, creatine can not recommended dosages, creatine can not only have potential anti-cancer only have potential anti-cancer only have potential anti-cancer properties, it really speed up properties, it really speed up properties, it really speed up rehabilitation, and there's a lot of rehabilitation, and there's a lot of rehabilitation, and there's a lot of hope, especially around Alzheimer's. hope, especially around Alzheimer's. hope, especially around Alzheimer's. >> And what about kids? >> And what about kids? >> And what about kids? >> The current body of evidence suggests >> The current body of evidence suggests >> The current body of evidence suggests they want to get at least 1 g per day they want to get at least 1 g per day they want to get at least 1 g per day because in children they want to have because in children they want to have because in children they want to have optimization for bone health as well as optimization for bone health as well as optimization for bone health as well as muscle development. And so, I'm muscle development. And so, I'm muscle development. And so, I'm fascinated that this nutrient, fascinated that this nutrient, fascinated that this nutrient, discovered in 1832, like boring for the discovered in 1832, like boring for the discovered in 1832, like boring for the longest time as having these profound longest time as having these profound longest time as having these profound benefits we never even thought would benefits we never even thought would benefits we never even thought would happen. And [music] so, your viewers happen. And [music] so, your viewers happen. And [music] so, your viewers today will be surprised about some of today will be surprised about some of today will be surprised about some of the things I'm going to talk about, the things I'm going to talk about, the things I'm going to talk about, including microdosing.

including microdosing. including microdosing. >> And we've got this thing here in front >> And we've got this thing here in front >> And we've got this thing here in front of us. This is the dosing dilemma. You of us. This is the dosing dilemma. You of us. This is the dosing dilemma. You know, I want to talk about how much I know, I want to talk about how much I know, I want to talk about how much I need to take for all these [music] need to take for all these [music] need to take for all these [music] things. And I want to talk about things. And I want to talk about things. And I want to talk about nutrition, protein, weight training, nutrition, protein, weight training, nutrition, protein, weight training, etc. But before that, you've got five etc. But before that, you've got five etc. But before that, you've got five myths in front of you. Can you reveal myths in front of you. Can you reveal myths in front of you. Can you reveal one by one what they are? one by one what they are? one by one what they are? >> So, this is Oh, I can't believe you did >> So, this is Oh, I can't believe you did >> So, this is Oh, I can't believe you did this one to me. Creatine causes hair this one to me. Creatine causes hair this one to me. Creatine causes hair loss. I was going bald before I started loss. I was going bald before I started loss. I was going bald before I started taking creatine. Myth number two. Oh, so taking creatine. Myth number two. Oh, so taking creatine. Myth number two. Oh, so this is by far the biggest myth, and this is by far the biggest myth, and this is by far the biggest myth, and that is >> This is super interesting to me. My team >> This is super interesting to me. My team give me this report to show me how many give me this report to show me how many give me this report to show me how many of you that watch this show subscribe, of you that watch this show subscribe, of you that watch this show subscribe, and some of you have told us, according and some of you have told us, according and some of you have told us, according to this, that you are unsubscribed from to this, that you are unsubscribed from to this, that you are unsubscribed from the channel randomly. So, favor to ask the channel randomly. So, favor to ask the channel randomly. So, favor to ask all of you, please could you check right all of you, please could you check right all of you, please could you check right now if you've hit the subscribe button now if you've hit the subscribe button now if you've hit the subscribe button if you are a regular viewer of the show if you are a regular viewer of the show if you are a regular viewer of the show and you like what we do here. We're and you like what we do here. We're and you like what we do here. We're approaching quite a significant landmark approaching quite a significant landmark approaching quite a significant landmark on this show in terms of a subscriber on this show in terms of a subscriber on this show in terms of a subscriber number. So, if there was one simple, number. So, if there was one simple, number. So, if there was one simple, free thing that you could do to help us, free thing that you could do to help us, free thing that you could do to help us, my team, everyone here, to keep this my team, everyone here, to keep this my team, everyone here, to keep this show free, to keep it improving year show free, to keep it improving year show free, to keep it improving year over year and week over week, it is just over year and week over week, it is just over year and week over week, it is just to hit that subscribe button and to to hit that subscribe button and to to hit that subscribe button and to double check if you've hit it. Only double check if you've hit it. Only double check if you've hit it. Only thing I'll ever ask of you.

thing I'll ever ask of you. thing I'll ever ask of you. Do we have a deal? Do we have a deal? Do we have a deal? If you do it, I'll tell you what I'll If you do it, I'll tell you what I'll If you do it, I'll tell you what I'll do. I'll make sure do. I'll make sure do. I'll make sure every single week, every single month, every single week, every single month, every single week, every single month, we fight harder and harder and harder we fight harder and harder and harder we fight harder and harder and harder and harder to bring you the guests and and harder to bring you the guests and and harder to bring you the guests and conversations that you want to hear. conversations that you want to hear. conversations that you want to hear. I've stayed true to that promise since I've stayed true to that promise since I've stayed true to that promise since the very beginning of The Diary of a the very beginning of The Diary of a the very beginning of The Diary of a CEO, and I will not let you down. Please CEO, and I will not let you down. Please CEO, and I will not let you down. Please help us. Really appreciate it. Let's get help us. Really appreciate it. Let's get help us. Really appreciate it. Let's get on with the show. on with the show. on with the show. >> [music] >> Dr. Darren >> Dr. Darren Candow. Candow. Candow. >> What is the mission that you're on in >> What is the mission that you're on in >> What is the mission that you're on in your life? your life? your life? >> I think right now would be to promote >> I think right now would be to promote >> I think right now would be to promote health and make people live longer free health and make people live longer free health and make people live longer free of disease. It's fascinating how we've of disease. It's fascinating how we've of disease. It's fascinating how we've transcended our understanding of weight transcended our understanding of weight transcended our understanding of weight training, and now weight training is training, and now weight training is training, and now weight training is seeming to have these profound effects seeming to have these profound effects seeming to have these profound effects that cardiovascular exercise has, and it that cardiovascular exercise has, and it that cardiovascular exercise has, and it gives you a bit more. So, really gives you a bit more. So, really gives you a bit more. So, really focusing now on the benefits of lifting focusing now on the benefits of lifting focusing now on the benefits of lifting things around the house and how exercise things around the house and how exercise things around the house and how exercise and then, of course, nutrition, we're and then, of course, nutrition, we're and then, of course, nutrition, we're going to talk about creatine, but also going to talk about creatine, but also going to talk about creatine, but also how other macronutrients, especially how other macronutrients, especially how other macronutrients, especially protein, come into play. And then when protein, come into play. And then when protein, come into play. And then when you combine those two, are we doing you combine those two, are we doing you combine those two, are we doing enough to optimize longevity? And we enough to optimize longevity? And we enough to optimize longevity? And we hope that we are. Yeah.

hope that we are. Yeah. hope that we are. Yeah. >> And so, what are the reference points >> And so, what are the reference points >> And so, what are the reference points you're drawing on? How do you know the you're drawing on? How do you know the you're drawing on? How do you know the things you know? Are you doing your own things you know? Are you doing your own things you know? Are you doing your own research? research? research? >> Yeah. So, I did my graduate school in >> Yeah. So, I did my graduate school in >> Yeah. So, I did my graduate school in Canada, cell biology degree, and then I Canada, cell biology degree, and then I Canada, cell biology degree, and then I moved into my master's and PhD looking moved into my master's and PhD looking moved into my master's and PhD looking in kinesiology. So, it's interesting in kinesiology. So, it's interesting in kinesiology. So, it's interesting that I fell into creatine that I fell into creatine that I fell into creatine supplementation research by accident. I supplementation research by accident. I supplementation research by accident. I was doing my master's on an amino acid was doing my master's on an amino acid was doing my master's on an amino acid called glutamine, and at the time, about called glutamine, and at the time, about called glutamine, and at the time, about 20-30 years ago, glutamine was the 20-30 years ago, glutamine was the 20-30 years ago, glutamine was the biggest rage. Everybody was taking this biggest rage. Everybody was taking this biggest rage. Everybody was taking this non-essential amino acid and hoping that non-essential amino acid and hoping that non-essential amino acid and hoping that it would have body composition it would have body composition it would have body composition improvements. Uh and I sort of improvements. Uh and I sort of improvements. Uh and I sort of determined it was worthless in young determined it was worthless in young determined it was worthless in young healthy individuals from a body healthy individuals from a body healthy individuals from a body composition uh standpoint. And at the composition uh standpoint. And at the composition uh standpoint. And at the same time, a good colleague of mine was same time, a good colleague of mine was same time, a good colleague of mine was doing creatine. doing creatine. doing creatine. And I started to notice these young And I started to notice these young And I started to notice these young biological males were getting bigger, biological males were getting bigger, biological males were getting bigger, stronger, faster. And then another stronger, faster. And then another stronger, faster. And then another study, bigger, stronger, faster. study, bigger, stronger, faster. study, bigger, stronger, faster. And then when you go to the research on And then when you go to the research on And then when you go to the research on creatine, it was very stimulating in a creatine, it was very stimulating in a creatine, it was very stimulating in a sense that we're now improving things sense that we're now improving things sense that we're now improving things that we know with aging go down. So then that we know with aging go down. So then that we know with aging go down. So then I turn my focus completely to healthy I turn my focus completely to healthy I turn my focus completely to healthy aging and trying to get, you know, aging and trying to get, you know, aging and trying to get, you know, grandparents and great-grandparents and grandparents and great-grandparents and grandparents and great-grandparents and your parents to live longer free of your parents to live longer free of your parents to live longer free of disease. But wait, let's start young.

disease. But wait, let's start young. disease. But wait, let's start young. Start as early as you can and move Start as early as you can and move Start as early as you can and move forward, yeah. forward, yeah. forward, yeah. >> And so you got really compelled by >> And so you got really compelled by >> And so you got really compelled by creatine. I want to talk about all these creatine. I want to talk about all these creatine. I want to talk about all these things, um nutrition, protein, weight things, um nutrition, protein, weight things, um nutrition, protein, weight training, etc. But on the subject of training, etc. But on the subject of training, etc. But on the subject of creatine, what was it that compelled you creatine, what was it that compelled you creatine, what was it that compelled you so much to start you did start doing so much to start you did start doing so much to start you did start doing your own research on creatine. your own research on creatine. your own research on creatine. >> I did and I started to take creatine. >> I did and I started to take creatine. >> I did and I started to take creatine. So, you know, it was this natural So, you know, it was this natural So, you know, it was this natural metabolite that we're synthesizing in metabolite that we're synthesizing in metabolite that we're synthesizing in the liver and brain. If you take a the liver and brain. If you take a the liver and brain. If you take a little bit more, not a lot, just a little bit more, not a lot, just a little bit more, not a lot, just a little bit more than what we're probably little bit more than what we're probably little bit more than what we're probably taking in from the food uh sources such taking in from the food uh sources such taking in from the food uh sources such as red meat and seafood, can it have as red meat and seafood, can it have as red meat and seafood, can it have benefits and sure enough it's now the benefits and sure enough it's now the benefits and sure enough it's now the most researched supplement out there. most researched supplement out there. most researched supplement out there. It's overtaken protein and caffeine uh It's overtaken protein and caffeine uh It's overtaken protein and caffeine uh from an ergogenic perspective. And it's from an ergogenic perspective. And it's from an ergogenic perspective. And it's gone global, not just for males, but of gone global, not just for males, but of gone global, not just for males, but of course uh females and centenarians and course uh females and centenarians and course uh females and centenarians and elderly. So, it's very fascinating the elderly. So, it's very fascinating the elderly. So, it's very fascinating the explosion in this research part. explosion in this research part. explosion in this research part. >> What is the sort of um I don't >> What is the sort of um I don't >> What is the sort of um I don't evolutionary backdrop, but I guess evolutionary backdrop, but I guess evolutionary backdrop, but I guess physiological backdrop of why humans physiological backdrop of why humans physiological backdrop of why humans need creatine, but also why they might need creatine, but also why they might need creatine, but also why they might not be getting optimal amounts. not be getting optimal amounts. not be getting optimal amounts. >> Yeah, that's a great question. So, uh >> Yeah, that's a great question. So, uh >> Yeah, that's a great question. So, uh adenosine triphosphate or ATP is the adenosine triphosphate or ATP is the adenosine triphosphate or ATP is the energy currency of all our cells and energy currency of all our cells and energy currency of all our cells and think of your muscle doing work or think of your muscle doing work or think of your muscle doing work or shoveling the driveway or walking, shoveling the driveway or walking, shoveling the driveway or walking, you're using your muscles and you need you're using your muscles and you need you're using your muscles and you need to maintain that level of energy to to to maintain that level of energy to to to maintain that level of energy to to maintain exercise. Well, creatine comes maintain exercise. Well, creatine comes maintain exercise. Well, creatine comes to the rescue to help maintain your to the rescue to help maintain your to the rescue to help maintain your energy currency. So, if Batman, which energy currency. So, if Batman, which energy currency. So, if Batman, which gets all the press, is ATP, Robin is gets all the press, is ATP, Robin is gets all the press, is ATP, Robin is creatine. Creatine comes to the rescue, creatine. Creatine comes to the rescue, creatine. Creatine comes to the rescue, it's his best friend to help maintain it's his best friend to help maintain it's his best friend to help maintain these levels. Now, when you exercise at these levels. Now, when you exercise at these levels. Now, when you exercise at a high intensity, you know, sprinting, a high intensity, you know, sprinting, a high intensity, you know, sprinting, weightlifting, those ATP stores do weightlifting, those ATP stores do weightlifting, those ATP stores do become jeopardized and that's why

become jeopardized and that's why become jeopardized and that's why creatine sort of sacrifices itself uh to creatine sort of sacrifices itself uh to creatine sort of sacrifices itself uh to come to the rescue. So, that's why come to the rescue. So, that's why come to the rescue. So, that's why anaerobic sports The World Cup just anaerobic sports The World Cup just anaerobic sports The World Cup just started. These individuals will be using started. These individuals will be using started. These individuals will be using a lot of creatine stores in their a lot of creatine stores in their a lot of creatine stores in their muscle. The question is, do they have muscle. The question is, do they have muscle. The question is, do they have enough? And if they had more, could they enough? And if they had more, could they enough? And if they had more, could they play better? play better? play better? >> And so, do our body makes creatine >> And so, do our body makes creatine >> And so, do our body makes creatine naturally? naturally? naturally? >> That's correct. It is making about 1 to >> That's correct. It is making about 1 to >> That's correct. It is making about 1 to 3 g a day, but only in two areas. So, 3 g a day, but only in two areas. So, 3 g a day, but only in two areas. So, this will be quite shocking for people. this will be quite shocking for people. this will be quite shocking for people. We're only actually making it in the We're only actually making it in the We're only actually making it in the liver and the brain. We don't make it in liver and the brain. We don't make it in liver and the brain. We don't make it in skeletal muscle, but you store 95% in skeletal muscle, but you store 95% in skeletal muscle, but you store 95% in our muscle. So, when it's being made in our muscle. So, when it's being made in our muscle. So, when it's being made in the liver or brain, the brain will keep the liver or brain, the brain will keep the liver or brain, the brain will keep it there, but in the liver it will get it there, but in the liver it will get it there, but in the liver it will get transported in the blood up to your uh transported in the blood up to your uh transported in the blood up to your uh skeletal muscle. The question is, well, skeletal muscle. The question is, well, skeletal muscle. The question is, well, what if we need more? And that's where what if we need more? And that's where what if we need more? And that's where dietary creatine from red meat or dietary creatine from red meat or dietary creatine from red meat or seafood or supplementation comes into seafood or supplementation comes into seafood or supplementation comes into play. play. play. >> So, are we deficient in creatine? >> So, are we deficient in creatine? >> So, are we deficient in creatine? >> There are small populations with, >> There are small populations with, >> There are small populations with, unfortunately, they were born with the unfortunately, they were born with the unfortunately, they were born with the inability to synthesize creatine. Uh, inability to synthesize creatine. Uh, inability to synthesize creatine. Uh, they would have a deficiency, and they they would have a deficiency, and they they would have a deficiency, and they are required to take supplementation.

are required to take supplementation. are required to take supplementation. The other unique population is vegans The other unique population is vegans The other unique population is vegans and vegetarians. So, vegan and and vegetarians. So, vegan and and vegetarians. So, vegan and vegetarian diet is extremely healthy. vegetarian diet is extremely healthy. vegetarian diet is extremely healthy. The downfall though is they're not The downfall though is they're not The downfall though is they're not getting any dietary creatine, cuz getting any dietary creatine, cuz getting any dietary creatine, cuz creatine is only found in animal-based creatine is only found in animal-based creatine is only found in animal-based flesh. So, red meat, seafood, and flesh. So, red meat, seafood, and flesh. So, red meat, seafood, and poultry. They're naturally synthesizing poultry. They're naturally synthesizing poultry. They're naturally synthesizing about 1 to 2, maybe even 3 g a day about 1 to 2, maybe even 3 g a day about 1 to 2, maybe even 3 g a day through amino acids in their food, but through amino acids in their food, but through amino acids in their food, but vegans and vegetarians respond literally vegans and vegetarians respond literally vegans and vegetarians respond literally the best on the planet, because now the best on the planet, because now the best on the planet, because now they're taking in a supplement to allow they're taking in a supplement to allow they're taking in a supplement to allow that in. that in. that in. >> And is it thought that historically we >> And is it thought that historically we >> And is it thought that historically we would naturally have consumed more would naturally have consumed more would naturally have consumed more creatine? creatine? creatine? >> That's a good point. So, back, you know, >> That's a good point. So, back, you know, >> That's a good point. So, back, you know, hunter and gatherer age, a lot of meat, hunter and gatherer age, a lot of meat, hunter and gatherer age, a lot of meat, they were consuming quite a bit through they were consuming quite a bit through they were consuming quite a bit through dietary products. Just say if you only dietary products. Just say if you only dietary products. Just say if you only wanted to get 3 g of creatine through wanted to get 3 g of creatine through wanted to get 3 g of creatine through food, you'd have to eat quite a bit of food, you'd have to eat quite a bit of food, you'd have to eat quite a bit of meat to do that. And then it comes into meat to do that. And then it comes into meat to do that. And then it comes into the dilemma of what if you don't eat the dilemma of what if you don't eat the dilemma of what if you don't eat meat, or you just can't afford it, you meat, or you just can't afford it, you meat, or you just can't afford it, you know. know. know. >> [clears throat] >> [clears throat] >> [clears throat] >> Creatine has exploded over the recent >> Creatine has exploded over the recent >> Creatine has exploded over the recent last couple of years. I I I saw a stat last couple of years. I I I saw a stat last couple of years. I I I saw a stat that said, that said, that said, I think in women it had gone up to about I think in women it had gone up to about I think in women it had gone up to about 3% of women take the creatine, and um, 3% of women take the creatine, and um, 3% of women take the creatine, and um, in men it's slightly higher. in men it's slightly higher. in men it's slightly higher. It's still a little bit lower in terms It's still a little bit lower in terms It's still a little bit lower in terms of consumption in women from the stats of consumption in women from the stats of consumption in women from the stats that I saw. And I think that in part is that I saw. And I think that in part is that I saw. And I think that in part is because there's still some prevailing because there's still some prevailing because there's still some prevailing myths about creatine. When I when I myths about creatine. When I when I myths about creatine. When I when I speak to some of my friend people know speak to some of my friend people know speak to some of my friend people know that I interview a lot of health experts that I interview a lot of health experts that I interview a lot of health experts and scientists and PhDs on that have and scientists and PhDs on that have and scientists and PhDs on that have done research on supplements. They ask done research on supplements. They ask done research on supplements. They ask me the first question I get asked a lot me the first question I get asked a lot me the first question I get asked a lot is what are the supplements should I is what are the supplements should I is what are the supplements should I definitely take?

definitely take? definitely take? >> Yes. >> Yes. >> Yes. >> And when I mention creatine, it's always >> And when I mention creatine, it's always >> And when I mention creatine, it's always met with a certain set of rebuttals met with a certain set of rebuttals met with a certain set of rebuttals because there's some prevailing myths. because there's some prevailing myths. because there's some prevailing myths. You've got some myths. You've got some myths. You've got some myths. >> Yes. >> Yes. >> Yes. >> About creatine on the cards in front of >> About creatine on the cards in front of >> About creatine on the cards in front of you. Can you reveal one by one what they you. Can you reveal one by one what they you. Can you reveal one by one what they are? are? are? >> So, this is definitely the number one >> So, this is definitely the number one >> So, this is definitely the number one myth. Creatine damages your kidneys. So, myth. Creatine damages your kidneys. So, myth. Creatine damages your kidneys. So, when you take in creatine to the body, when you take in creatine to the body, when you take in creatine to the body, it gets stored as creatine, but when you it gets stored as creatine, but when you it gets stored as creatine, but when you metabolize it, sort of sort of thinking metabolize it, sort of sort of thinking metabolize it, sort of sort of thinking leaking from the muscle, it gets leaked leaking from the muscle, it gets leaked leaking from the muscle, it gets leaked out as creatinine. And most people out as creatinine. And most people out as creatinine. And most people watching is like, oh, that was on my watching is like, oh, that was on my watching is like, oh, that was on my blood requisition form. And right below blood requisition form. And right below blood requisition form. And right below creatinine was something called eGFR. creatinine was something called eGFR. creatinine was something called eGFR. So, glomerular filtration rate is an So, glomerular filtration rate is an So, glomerular filtration rate is an estimation of your kidney health. So, estimation of your kidney health. So, estimation of your kidney health. So, the problem is when individuals on the problem is when individuals on the problem is when individuals on creatine supplementation, they go to creatine supplementation, they go to creatine supplementation, they go to their doctor for their annual blood their doctor for their annual blood their doctor for their annual blood work, their creatinine might be a little work, their creatinine might be a little work, their creatinine might be a little bit elevated, and that's only from the bit elevated, and that's only from the bit elevated, and that's only from the breakdown of the the compound. And then, breakdown of the the compound. And then, breakdown of the the compound. And then, unfortunately, their filtration rate is unfortunately, their filtration rate is unfortunately, their filtration rate is lower. So, then their doctor gets really lower. So, then their doctor gets really lower. So, then their doctor gets really surprised, and they're like, stop taking surprised, and they're like, stop taking surprised, and they're like, stop taking creatine because it's hurting your creatine because it's hurting your creatine because it's hurting your kidneys. kidneys. kidneys. What typically happens they go back or What typically happens they go back or What typically happens they go back or stopping creatine, and then they check stopping creatine, and then they check stopping creatine, and then they check their kidneys again, and it's fine. So, their kidneys again, and it's fine. So, their kidneys again, and it's fine. So, I would say 99 [snorts] I would say 99 [snorts] I would say 99 [snorts] out of 100 times out of 100 times out of 100 times that it's a false positive. So, this is that it's a false positive. So, this is that it's a false positive. So, this is by far the biggest myth. And there's by far the biggest myth. And there's by far the biggest myth. And there's been randomized control trials for been randomized control trials for been randomized control trials for several years showing that creatine several years showing that creatine several years showing that creatine causes no detrimental effects to the causes no detrimental effects to the causes no detrimental effects to the kidneys.

kidneys. kidneys. >> I had exactly that twice on my blood >> I had exactly that twice on my blood >> I had exactly that twice on my blood tests. tests. tests. >> Yes. And if you're also creatinine could >> Yes. And if you're also creatinine could >> Yes. And if you're also creatinine could be elevated if you're on a high meat be elevated if you're on a high meat be elevated if you're on a high meat diet, a little bit dehydrated. So, those diet, a little bit dehydrated. So, those diet, a little bit dehydrated. So, those that are exercising is very very that are exercising is very very that are exercising is very very elevated. So, always tell your doctor elevated. So, always tell your doctor elevated. So, always tell your doctor you're on creatine supplementation you're on creatine supplementation you're on creatine supplementation because your creatinine could be a because your creatinine could be a because your creatinine could be a little bit higher. little bit higher. little bit higher. >> Okay. >> Okay. >> Okay. >> Yep. Myth number two. Creatine makes you >> Yep. Myth number two. Creatine makes you >> Yep. Myth number two. Creatine makes you retain water. So, this is really retain water. So, this is really retain water. So, this is really important. And I think this is one of important. And I think this is one of important. And I think this is one of the main reasons females were really the main reasons females were really the main reasons females were really hesitant to take creatine. If you take hesitant to take creatine. If you take hesitant to take creatine. If you take too much too soon, it can lead to an too much too soon, it can lead to an too much too soon, it can lead to an increase in water retention. increase in water retention. increase in water retention. So, you've probably heard of the So, you've probably heard of the So, you've probably heard of the creatine loading phase. This is where creatine loading phase. This is where creatine loading phase. This is where supplement companies want you to take supplement companies want you to take supplement companies want you to take about 20 or 30 g a day for about 5 or 7 about 20 or 30 g a day for about 5 or 7 about 20 or 30 g a day for about 5 or 7 days. That has been shown to increase days. That has been shown to increase days. That has been shown to increase water retention acutely. So, maybe it'll water retention acutely. So, maybe it'll water retention acutely. So, maybe it'll reside there for about 3 to 5 days, but reside there for about 3 to 5 days, but reside there for about 3 to 5 days, but after that, when you go on a maintenance after that, when you go on a maintenance after that, when you go on a maintenance phase of about 3 to 5 g a day, uh that phase of about 3 to 5 g a day, uh that phase of about 3 to 5 g a day, uh that water retention goes away. So, water retention goes away. So, water retention goes away. So, in the initial stages, if done in the initial stages, if done in the initial stages, if done improperly or too much, it can cause a improperly or too much, it can cause a improperly or too much, it can cause a little bit of water retention. The good little bit of water retention. The good little bit of water retention. The good news for everybody watching is after news for everybody watching is after news for everybody watching is after about the first week, that water's about the first week, that water's about the first week, that water's inside our muscle. So, now we're inside our muscle. So, now we're inside our muscle. So, now we're volumizing the size of our muscle, sort volumizing the size of our muscle, sort volumizing the size of our muscle, sort of like a balloon here is full of water.

of like a balloon here is full of water. of like a balloon here is full of water. Now, after a while, the water's now Now, after a while, the water's now Now, after a while, the water's now going into our muscle, it's a lot bigger going into our muscle, it's a lot bigger going into our muscle, it's a lot bigger compared to a deflated balloon or muscle compared to a deflated balloon or muscle compared to a deflated balloon or muscle that didn't have any water. So, creatine that didn't have any water. So, creatine that didn't have any water. So, creatine is osmotic. Water likes to follow is osmotic. Water likes to follow is osmotic. Water likes to follow creatine, so by taking it into the creatine, so by taking it into the creatine, so by taking it into the muscle, it gets a lot bigger, and that's muscle, it gets a lot bigger, and that's muscle, it gets a lot bigger, and that's good because a swollen muscle stimulates good because a swollen muscle stimulates good because a swollen muscle stimulates protein synthesis to get bigger and protein synthesis to get bigger and protein synthesis to get bigger and stronger. stronger. stronger. >> Oh, really? A swollen muscle stimulates >> Oh, really? A swollen muscle stimulates >> Oh, really? A swollen muscle stimulates protein synthesis? protein synthesis? protein synthesis? >> Synthesis, yeah. So, when you have water >> Synthesis, yeah. So, when you have water >> Synthesis, yeah. So, when you have water coming in, that's a really good thing. coming in, that's a really good thing. coming in, that's a really good thing. And creatine does that, and that's one And creatine does that, and that's one And creatine does that, and that's one of the main mechanisms why it works. of the main mechanisms why it works. of the main mechanisms why it works. >> So, what does that mean? Does that mean >> So, what does that mean? Does that mean >> So, what does that mean? Does that mean that if I have creatine in my muscle, that if I have creatine in my muscle, that if I have creatine in my muscle, I'm more likely to gain muscle? I'm more likely to gain muscle? I'm more likely to gain muscle? >> That is potentially the the factor >> That is potentially the the factor >> That is potentially the the factor because when you're having or trapping because when you're having or trapping because when you're having or trapping water, it turns on all these signaling water, it turns on all these signaling water, it turns on all these signaling pathways that are involved in protein pathways that are involved in protein pathways that are involved in protein synthesis. And And one of the biggest synthesis. And And one of the biggest synthesis. And And one of the biggest robust evidence is that creatine robust evidence is that creatine robust evidence is that creatine increases lean tissue mass and regional increases lean tissue mass and regional increases lean tissue mass and regional muscle thickness with weight training muscle thickness with weight training muscle thickness with weight training over time. over time. over time. >> Oh, wow. Okay. >> Oh, wow. Okay. >> Oh, wow. Okay. >> Yeah. >> Yeah. >> Yeah. >> Yeah, cuz a lot of people are concerned >> Yeah, cuz a lot of people are concerned >> Yeah, cuz a lot of people are concerned that they're going to put on lots of that they're going to put on lots of that they're going to put on lots of weight and be bloated with creatine. weight and be bloated with creatine. weight and be bloated with creatine. >> The interesting there is if you take >> The interesting there is if you take >> The interesting there is if you take smaller more microdosing, there's hardly smaller more microdosing, there's hardly smaller more microdosing, there's hardly any effect. And this might come any effect. And this might come any effect. And this might come surprising, but if you did a 6-week surprising, but if you did a 6-week surprising, but if you did a 6-week study, study, study, pre and post after creatine, you only pre and post after creatine, you only pre and post after creatine, you only increase mass by 0.86 kg.

increase mass by 0.86 kg. increase mass by 0.86 kg. >> Oh, wow. >> Oh, wow. >> Oh, wow. >> And the majority of that is lean mass. >> And the majority of that is lean mass. >> And the majority of that is lean mass. So, at the end of the day, you know, a So, at the end of the day, you know, a So, at the end of the day, you know, a pound and a half is not a lot. pound and a half is not a lot. pound and a half is not a lot. >> Lean mass. >> Lean mass. >> Lean mass. >> Lean mass, yeah. >> Lean mass, yeah. >> Lean mass, yeah. >> Which is >> Which is >> Which is >> We think of lean mass, most people think >> We think of lean mass, most people think >> We think of lean mass, most people think of it as muscle, but lean mass in our of it as muscle, but lean mass in our of it as muscle, but lean mass in our body that includes water, connective body that includes water, connective body that includes water, connective tissue, organs, as well as skeletal tissue, organs, as well as skeletal tissue, organs, as well as skeletal muscle. And about 50% of our lean mass muscle. And about 50% of our lean mass muscle. And about 50% of our lean mass is muscle. is muscle. is muscle. >> Okay. >> Okay. >> Okay. >> Yeah. >> Yeah. >> Yeah. >> Great. >> Great. >> Great. >> Okay, myth number three. >> Okay, myth number three. >> Okay, myth number three. Creatine is only for men. Uh this is Creatine is only for men. Uh this is Creatine is only for men. Uh this is 100% false. When you go through the 100% false. When you go through the 100% false. When you go through the totality of all the evidence, uh females totality of all the evidence, uh females totality of all the evidence, uh females respond extremely robustly to creatine respond extremely robustly to creatine respond extremely robustly to creatine supplementation. They get profound supplementation. They get profound supplementation. They get profound benefits in strength, endurance, and benefits in strength, endurance, and benefits in strength, endurance, and performance. They lose a little bit of performance. They lose a little bit of performance. They lose a little bit of body fat. So, there's another idea that body fat. So, there's another idea that body fat. So, there's another idea that people thought water retention was people thought water retention was people thought water retention was causing an increase in in fat mass. causing an increase in in fat mass. causing an increase in in fat mass. We've done some meta-analysis now We've done some meta-analysis now We've done some meta-analysis now showing that creatine reduces fat mass. showing that creatine reduces fat mass. showing that creatine reduces fat mass. Uh females [snorts] get an increase in Uh females [snorts] get an increase in Uh females [snorts] get an increase in lean mass as well. Uh and um happy this lean mass as well. Uh and um happy this lean mass as well. Uh and um happy this one came up because from our lab with one came up because from our lab with one came up because from our lab with bone health, females do respond very bone health, females do respond very bone health, females do respond very favorably with creatine and bone. And we favorably with creatine and bone. And we favorably with creatine and bone. And we can talk about that as well.

can talk about that as well. can talk about that as well. Myth number four. Myth number four. Myth number four. Oh, I can't believe you did this one to Oh, I can't believe you did this one to Oh, I can't believe you did this one to me. Creatine causes hair loss. me. Creatine causes hair loss. me. Creatine causes hair loss. So, obviously looking at me and uh I'm a So, obviously looking at me and uh I'm a So, obviously looking at me and uh I'm a prolific uh creatine researcher and prolific uh creatine researcher and prolific uh creatine researcher and taking creatine religiously for like the taking creatine religiously for like the taking creatine religiously for like the last two and a half decades, people last two and a half decades, people last two and a half decades, people would look at me and say, "Well, would look at me and say, "Well, would look at me and say, "Well, obviously looking at him, creatine obviously looking at him, creatine obviously looking at him, creatine caused this." And I was going bald caused this." And I was going bald caused this." And I was going bald before I started taking creatine. This before I started taking creatine. This before I started taking creatine. This myth came from a study in rugby players myth came from a study in rugby players myth came from a study in rugby players decades ago uh where creatine about 20 decades ago uh where creatine about 20 decades ago uh where creatine about 20 25 g a day for 7 days increased a 25 g a day for 7 days increased a 25 g a day for 7 days increased a hormone called DHT. It's a precursor for hormone called DHT. It's a precursor for hormone called DHT. It's a precursor for testosterone, which unfortunately has testosterone, which unfortunately has testosterone, which unfortunately has been linked to hair follicle loss and been linked to hair follicle loss and been linked to hair follicle loss and thinning. Uh thinning. Uh thinning. Uh but the ironic thing is when creatine but the ironic thing is when creatine but the ironic thing is when creatine was given to these young males, the was given to these young males, the was given to these young males, the hormone went up, but it was still within hormone went up, but it was still within hormone went up, but it was still within the biological range, and no measure of the biological range, and no measure of the biological range, and no measure of hair follicle thinning or loss uh was hair follicle thinning or loss uh was hair follicle thinning or loss uh was done. The cool thing is just a few years done. The cool thing is just a few years done. The cool thing is just a few years ago, they decided to put this uh theory ago, they decided to put this uh theory ago, they decided to put this uh theory to the test, and 5 g in young males for to the test, and 5 g in young males for to the test, and 5 g in young males for about 6 to 8 weeks of training caused no about 6 to 8 weeks of training caused no about 6 to 8 weeks of training caused no uh detrimental effect from hair uh detrimental effect from hair uh detrimental effect from hair thinning, follicle loss. So, my thinning, follicle loss. So, my thinning, follicle loss. So, my appearance was probably based on appearance was probably based on appearance was probably based on something else. So, there's no evidence something else. So, there's no evidence something else. So, there's no evidence to that as well. Myth number five, to that as well. Myth number five, to that as well. Myth number five, creatine causes muscle cramps. No, I creatine causes muscle cramps. No, I creatine causes muscle cramps. No, I think this is so over played. When think this is so over played. When think this is so over played. When creatine is taken into the body and creatine is taken into the body and creatine is taken into the body and water will follow it, now you're super water will follow it, now you're super water will follow it, now you're super hydrating the muscle. So, one of the hydrating the muscle. So, one of the hydrating the muscle. So, one of the main issues with muscle cramps is it main issues with muscle cramps is it main issues with muscle cramps is it could be, you know, dehydration in the could be, you know, dehydration in the could be, you know, dehydration in the muscle. Some people have heard of sodium muscle. Some people have heard of sodium muscle. Some people have heard of sodium potassium, that's why Gatorade was potassium, that's why Gatorade was potassium, that's why Gatorade was invented. But if anything, sodium invented. But if anything, sodium invented. But if anything, sodium decreases muscle cramps and it super decreases muscle cramps and it super decreases muscle cramps and it super hydrates. So, in the hotter

hydrates. So, in the hotter hydrates. So, in the hotter environments, June, July, August, environments, June, July, August, environments, June, July, August, creatine is going to be one of your best creatine is going to be one of your best creatine is going to be one of your best friends. friends. friends. >> So, those are the five myths we took >> So, those are the five myths we took >> So, those are the five myths we took there about weight training. What is there about weight training. What is there about weight training. What is this very curious graph? It seems to this very curious graph? It seems to this very curious graph? It seems to show that creatine show that creatine show that creatine helped gain muscle mass through helped gain muscle mass through helped gain muscle mass through a training regime? a training regime? a training regime? >> Oh, yes. So, this is actually showing >> Oh, yes. So, this is actually showing >> Oh, yes. So, this is actually showing now that when you take creatine now that when you take creatine now that when you take creatine supplementation, you're actually gaining supplementation, you're actually gaining supplementation, you're actually gaining an improvement in training volume. So, an improvement in training volume. So, an improvement in training volume. So, when you go in the weight room, you look when you go in the weight room, you look when you go in the weight room, you look at the load you're lifting by the reps at the load you're lifting by the reps at the load you're lifting by the reps by the sets. So, it actually goes up. by the sets. So, it actually goes up. by the sets. So, it actually goes up. And then when you don't, obviously it And then when you don't, obviously it And then when you don't, obviously it would go down over time as well. So, the would go down over time as well. So, the would go down over time as well. So, the cool thing here is that one of the main cool thing here is that one of the main cool thing here is that one of the main reasons you get an enhancement in reasons you get an enhancement in reasons you get an enhancement in performance is that creatine seems to performance is that creatine seems to performance is that creatine seems to enhance training capacity. So, a lot of enhance training capacity. So, a lot of enhance training capacity. So, a lot of people say I've taken creatine, now I people say I've taken creatine, now I people say I've taken creatine, now I got an increase in the number of reps or got an increase in the number of reps or got an increase in the number of reps or sets that I can perform. That probably sets that I can perform. That probably sets that I can perform. That probably leads to a stimulation over time. leads to a stimulation over time. leads to a stimulation over time. >> So, this is a 8-week study? >> So, this is a 8-week study? >> So, this is a 8-week study? >> That is an 8-week study, very short term >> That is an 8-week study, very short term >> That is an 8-week study, very short term as well. So, you can see that the number as well. So, you can see that the number as well. So, you can see that the number of weeks came down when they weren't of weeks came down when they weren't of weeks came down when they weren't taking creatine and then when they taking creatine and then when they taking creatine and then when they started to take it, it went up as well.

started to take it, it went up as well. started to take it, it went up as well. And this leads to another important And this leads to another important And this leads to another important point. So, and it's often not talked point. So, and it's often not talked point. So, and it's often not talked about, when you take creatine for at about, when you take creatine for at about, when you take creatine for at least a month, people say, "Well, how least a month, people say, "Well, how least a month, people say, "Well, how long does it stay in my muscles if I go long does it stay in my muscles if I go long does it stay in my muscles if I go on vacation? What if I can't take on vacation? What if I can't take on vacation? What if I can't take creatine?" And in skeletal muscle, it creatine?" And in skeletal muscle, it creatine?" And in skeletal muscle, it takes about a month for those elevated takes about a month for those elevated takes about a month for those elevated levels to come back down. levels to come back down. levels to come back down. In the brain, we don't have a lot of In the brain, we don't have a lot of In the brain, we don't have a lot of evidence, but it's speculated it takes evidence, but it's speculated it takes evidence, but it's speculated it takes about anywhere between 5 weeks to about about anywhere between 5 weeks to about about anywhere between 5 weeks to about 3 months for those elevations to come 3 months for those elevations to come 3 months for those elevations to come back down. back down. back down. >> And this essentially means that if I >> And this essentially means that if I >> And this essentially means that if I take creatine, I will be able to train take creatine, I will be able to train take creatine, I will be able to train harder. harder. harder. >> Harder or longer or more frequent. So, >> Harder or longer or more frequent. So, >> Harder or longer or more frequent. So, one of the things with creatine it one of the things with creatine it one of the things with creatine it allows the muscle to recover quicker. allows the muscle to recover quicker. allows the muscle to recover quicker. So, you might be able to get back to the So, you might be able to get back to the So, you might be able to get back to the you know, if an athlete's trained twice you know, if an athlete's trained twice you know, if an athlete's trained twice a day. a day. a day. So, either one of those seems to be one So, either one of those seems to be one So, either one of those seems to be one of the most possible mechanisms. of the most possible mechanisms. of the most possible mechanisms. >> And why is there a big dip in the middle >> And why is there a big dip in the middle >> And why is there a big dip in the middle of this graph? of this graph? of this graph? >> So, that is actually showing where the >> So, that is actually showing where the >> So, that is actually showing where the individuals would train and then without individuals would train and then without individuals would train and then without creatine and then take it over time as creatine and then take it over time as creatine and then take it over time as well. well. well. >> Oh, okay. So, that's that's stopped. >> Oh, okay. So, that's that's stopped. >> Oh, okay. So, that's that's stopped. >> It's a de-training and then taking it >> It's a de-training and then taking it >> It's a de-training and then taking it again. Correct. again. Correct. again. Correct. >> Okay. So, they stopped taking it. >> Okay. So, they stopped taking it. >> Okay. So, they stopped taking it. >> Uh taking it at the at week four and >> Uh taking it at the at week four and >> Uh taking it at the at week four and then that's where the elevations go up.

then that's where the elevations go up. then that's where the elevations go up. >> Oh. [snorts] >> Oh. [snorts] >> Oh. [snorts] >> Yeah. So, it goes to show that when you >> Yeah. So, it goes to show that when you >> Yeah. So, it goes to show that when you have creatine, everything is elevated. have creatine, everything is elevated. have creatine, everything is elevated. If you stop taking it, it takes about 4 If you stop taking it, it takes about 4 If you stop taking it, it takes about 4 weeks to come back down, but you'll weeks to come back down, but you'll weeks to come back down, but you'll notice that it was at the same level as notice that it was at the same level as notice that it was at the same level as the placebo. the placebo. the placebo. And then when they take it again, they And then when they take it again, they And then when they take it again, they get a rebound effect. So, I think this get a rebound effect. So, I think this get a rebound effect. So, I think this has application for people who have has application for people who have has application for people who have injured themselves and they now need to injured themselves and they now need to injured themselves and they now need to go back and start training. If you take go back and start training. If you take go back and start training. If you take creatine, it can accelerate the creatine, it can accelerate the creatine, it can accelerate the rehabilitation program. rehabilitation program. rehabilitation program. >> Hm. >> Hm. >> Hm. And it does it I guess because it makes And it does it I guess because it makes And it does it I guess because it makes your training volume increase your training volume increase your training volume increase >> Correct. >> Correct. >> Correct. >> it makes your muscle mass gain increase? >> it makes your muscle mass gain increase? >> it makes your muscle mass gain increase? >> It can gain it gain increase in muscle >> It can gain it gain increase in muscle >> It can gain it gain increase in muscle mass. It's not great. That's probably mass. It's not great. That's probably mass. It's not great. That's probably going to be a bit surprising to a lot of going to be a bit surprising to a lot of going to be a bit surprising to a lot of people. A lot of people take creatine people. A lot of people take creatine people. A lot of people take creatine for huge increases in muscle. You get an for huge increases in muscle. You get an for huge increases in muscle. You get an increase in lean mass by about 1.2 kg. increase in lean mass by about 1.2 kg. increase in lean mass by about 1.2 kg. But as I I said previously, remember But as I I said previously, remember But as I I said previously, remember only half of that is skeletal muscle. only half of that is skeletal muscle. only half of that is skeletal muscle. So, creatine yes, can with weight So, creatine yes, can with weight So, creatine yes, can with weight training improve muscle mass, but it has training improve muscle mass, but it has training improve muscle mass, but it has more robust evidence for muscle more robust evidence for muscle more robust evidence for muscle performance. performance. performance. >> Is there anything else we need to know >> Is there anything else we need to know >> Is there anything else we need to know about creatine's link to muscle mass? about creatine's link to muscle mass? about creatine's link to muscle mass? >> I think one of the big things is that it >> I think one of the big things is that it >> I think one of the big things is that it decreases something called protein decreases something called protein decreases something called protein breakdown. So, that might allow the breakdown. So, that might allow the breakdown. So, that might allow the muscle to maintain its integrity or muscle to maintain its integrity or muscle to maintain its integrity or recover quicker.

recover quicker. recover quicker. But overall, when you combine creatine But overall, when you combine creatine But overall, when you combine creatine with a standard weight training program, with a standard weight training program, with a standard weight training program, you should expect a greater increase you should expect a greater increase you should expect a greater increase than weight training alone, absolutely. than weight training alone, absolutely. than weight training alone, absolutely. And that is that's across all ages, And that is that's across all ages, And that is that's across all ages, which is really important. which is really important. which is really important. >> Okay. And the studies you've done in >> Okay. And the studies you've done in >> Okay. And the studies you've done in your own lab, what are those? How wide your own lab, what are those? How wide your own lab, what are those? How wide varying are those? And how many have you varying are those? And how many have you varying are those? And how many have you done? done? done? >> We've Oh god, we've done at least 30 to >> We've Oh god, we've done at least 30 to >> We've Oh god, we've done at least 30 to 40 studies 40 studies 40 studies um in our lab. I've published over 120 um in our lab. I've published over 120 um in our lab. I've published over 120 papers just on creatine alone. papers just on creatine alone. papers just on creatine alone. >> Wow. >> Wow. >> Wow. >> And the interesting thing is that from >> And the interesting thing is that from >> And the interesting thing is that from young individuals to middle age to older young individuals to middle age to older young individuals to middle age to older adults, we see a very common uh theme adults, we see a very common uh theme adults, we see a very common uh theme that combined with weight training uh that combined with weight training uh that combined with weight training uh creatine about 5 g or more. Uh we use creatine about 5 g or more. Uh we use creatine about 5 g or more. Uh we use typically a little bit more. Seems to typically a little bit more. Seems to typically a little bit more. Seems to have uh beneficial effects on muscle have uh beneficial effects on muscle have uh beneficial effects on muscle mass, uh muscle strength, as well as mass, uh muscle strength, as well as mass, uh muscle strength, as well as performance, absolutely. performance, absolutely. performance, absolutely. >> Can you show me what 5 g looks like? >> Can you show me what 5 g looks like? >> Can you show me what 5 g looks like? >> absolutely. So, this would be a standard >> absolutely. So, this would be a standard >> absolutely. So, this would be a standard 5 g dose. 5 g dose. 5 g dose. >> Which is one scoop for you. >> Which is one scoop for you. >> Which is one scoop for you. >> One scoop. Now, keep in mind that can be >> One scoop. Now, keep in mind that can be >> One scoop. Now, keep in mind that can be found in in meat or seafood, but you're found in in meat or seafood, but you're found in in meat or seafood, but you're going to require a lot. going to require a lot. going to require a lot. >> Yeah, okay. So, 5 g is one scoop. >> Yeah, okay. So, 5 g is one scoop. >> Yeah, okay. So, 5 g is one scoop. >> One scoop.

>> One scoop. >> One scoop. >> And you're saying we don't necessarily >> And you're saying we don't necessarily >> And you're saying we don't necessarily need to do this loading phase that need to do this loading phase that need to do this loading phase that bodybuilders would bodybuilders would bodybuilders would >> Correct. So, the loading phase is the >> Correct. So, the loading phase is the >> Correct. So, the loading phase is the most rapid way to saturate your muscles. most rapid way to saturate your muscles. most rapid way to saturate your muscles. Now, that's very beneficial, but that Now, that's very beneficial, but that Now, that's very beneficial, but that would be four scoops. So, four scoops is would be four scoops. So, four scoops is would be four scoops. So, four scoops is a loading phase per day and is very a loading phase per day and is very a loading phase per day and is very effective, but the issue is can it cause effective, but the issue is can it cause effective, but the issue is can it cause some adverse GI tract irritation, things some adverse GI tract irritation, things some adverse GI tract irritation, things like that. That's where anecdotal people like that. That's where anecdotal people like that. That's where anecdotal people report that. But a lot of people from a report that. But a lot of people from a report that. But a lot of people from a muscle perspective will start with just muscle perspective will start with just muscle perspective will start with just 5 g a day and that's very beneficial. 5 g a day and that's very beneficial. 5 g a day and that's very beneficial. >> And at 5 g a day, what benefits am I >> And at 5 g a day, what benefits am I >> And at 5 g a day, what benefits am I getting? getting? getting? >> Five Oh, across from a skeletal muscle >> Five Oh, across from a skeletal muscle >> Five Oh, across from a skeletal muscle perspective, you get a whole plethora. perspective, you get a whole plethora. perspective, you get a whole plethora. So, you definitely get an increase in So, you definitely get an increase in So, you definitely get an increase in lean tissue mass or muscle size. Uh and lean tissue mass or muscle size. Uh and lean tissue mass or muscle size. Uh and then again, muscle performance, uh then again, muscle performance, uh then again, muscle performance, uh muscle strength, power, and endurance. muscle strength, power, and endurance. muscle strength, power, and endurance. And the other one that never gets a lot And the other one that never gets a lot And the other one that never gets a lot of press, which should, is functional of press, which should, is functional of press, which should, is functional ability. Uh an older adult to sit to ability. Uh an older adult to sit to ability. Uh an older adult to sit to stand. Uh this has applications getting stand. Uh this has applications getting stand. Uh this has applications getting off the toilet, out of the bed, out of a off the toilet, out of the bed, out of a off the toilet, out of the bed, out of a car. So, as we get older, we're losing car. So, as we get older, we're losing car. So, as we get older, we're losing muscle strength and performance, as well muscle strength and performance, as well muscle strength and performance, as well as functionality, and creatine and as functionality, and creatine and as functionality, and creatine and weight training seems to come to the weight training seems to come to the weight training seems to come to the rescue there. rescue there. rescue there. >> And is there anyone that shouldn't take >> And is there anyone that shouldn't take >> And is there anyone that shouldn't take creatine? creatine? creatine? >> You know, >> You know, >> You know, I can't find anybody that can't or I can't find anybody that can't or I can't find anybody that can't or shouldn't. The safety profile is shouldn't. The safety profile is shouldn't. The safety profile is exceptional. If they have pre-existing exceptional. If they have pre-existing exceptional. If they have pre-existing medical conditions, they definitely need medical conditions, they definitely need medical conditions, they definitely need to speak to their their doctor. Besides to speak to their their doctor. Besides to speak to their their doctor. Besides that, I'm not seeing any reason a that, I'm not seeing any reason a that, I'm not seeing any reason a healthy individual can't take or healthy individual can't take or healthy individual can't take or shouldn't take creatine.

shouldn't take creatine. shouldn't take creatine. >> And pregnant women? >> And pregnant women? >> And pregnant women? >> So, that's an interesting colleague of >> So, that's an interesting colleague of >> So, that's an interesting colleague of mine, Dr. Stacey Ellery out of mine, Dr. Stacey Ellery out of mine, Dr. Stacey Ellery out of Australia, is now finally looking at Australia, is now finally looking at Australia, is now finally looking at human trials with pregnancy, going into human trials with pregnancy, going into human trials with pregnancy, going into breast milk, into the fetus. So, it's breast milk, into the fetus. So, it's breast milk, into the fetus. So, it's still in its infancy. The jury's still still in its infancy. The jury's still still in its infancy. The jury's still open. As it currently stands, it seems open. As it currently stands, it seems open. As it currently stands, it seems to be relatively safe and well to be relatively safe and well to be relatively safe and well tolerated. tolerated. tolerated. >> Okay. So, not all creatine is made the >> Okay. So, not all creatine is made the >> Okay. So, not all creatine is made the same. same. same. >> That's right. Correct. >> That's right. Correct. >> That's right. Correct. >> There's lots of different types of >> There's lots of different types of >> There's lots of different types of creatine. People Some people take creatine. People Some people take creatine. People Some people take creatine gummies. creatine gummies. creatine gummies. I mean, I have some different types of I mean, I have some different types of I mean, I have some different types of creatine here. Creatine monohydrate, creatine here. Creatine monohydrate, creatine here. Creatine monohydrate, creatine hydrochloride. creatine hydrochloride. creatine hydrochloride. >> Okay. >> Okay. >> Okay. >> I remember looking when I was in a shelf >> I remember looking when I was in a shelf >> I remember looking when I was in a shelf a couple of months ago and seeing like a couple of months ago and seeing like a couple of months ago and seeing like five or six different types of creatine. five or six different types of creatine. five or six different types of creatine. What is the the optimal type of creatine What is the the optimal type of creatine What is the the optimal type of creatine to take and why? to take and why? to take and why? >> So, by far, creatine monohydrate. >> So, by far, creatine monohydrate. >> So, by far, creatine monohydrate. And that goes against all the new And that goes against all the new And that goes against all the new marketing forms. So, creatine marketing forms. So, creatine marketing forms. So, creatine monohydrate is simply creatine linked to monohydrate is simply creatine linked to monohydrate is simply creatine linked to one water molecule. When you take it one water molecule. When you take it one water molecule. When you take it into the body, the water molecule into the body, the water molecule into the body, the water molecule dissolves, is identical to what's being dissolves, is identical to what's being dissolves, is identical to what's being produced in the liver and the brain. produced in the liver and the brain. produced in the liver and the brain. All the evidence that you ever hear All the evidence that you ever hear All the evidence that you ever hear about the safety and efficacy of about the safety and efficacy of about the safety and efficacy of creatine is based on the old, boring, creatine is based on the old, boring, creatine is based on the old, boring, from 1832 creatine monohydrate. There's from 1832 creatine monohydrate. There's from 1832 creatine monohydrate. There's [snorts] new marketed forms of creatine [snorts] new marketed forms of creatine [snorts] new marketed forms of creatine such as hydrochloride, which does have such as hydrochloride, which does have such as hydrochloride, which does have evidence behind it. There's many other evidence behind it. There's many other evidence behind it. There's many other forms, but the only downfall with all forms, but the only downfall with all forms, but the only downfall with all these marketed forms is it's never been these marketed forms is it's never been these marketed forms is it's never been shown to be safer or more effective than shown to be safer or more effective than shown to be safer or more effective than creatine monohydrate. The other big creatine monohydrate. The other big creatine monohydrate. The other big thing for your viewers is make sure it thing for your viewers is make sure it thing for your viewers is make sure it has CreaPure or some form of creatine has CreaPure or some form of creatine has CreaPure or some form of creatine monohydrate on the label. And then and monohydrate on the label. And then and monohydrate on the label. And then and that is also third-party tested.

that is also third-party tested. that is also third-party tested. >> CreaPure? >> CreaPure? >> CreaPure? >> CreaPure's from Germany. It has the >> CreaPure's from Germany. It has the >> CreaPure's from Germany. It has the highest standard of qualification and highest standard of qualification and highest standard of qualification and scrutiny. And then NSF certified or scrutiny. And then NSF certified or scrutiny. And then NSF certified or another third-party certified. So, those another third-party certified. So, those another third-party certified. So, those are the three things that I personally are the three things that I personally are the three things that I personally would look for. Monohydrate, CreaPure is would look for. Monohydrate, CreaPure is would look for. Monohydrate, CreaPure is the type, and then NSF certified or the type, and then NSF certified or the type, and then NSF certified or third-party certification. third-party certification. third-party certification. >> Which is that little logo at the bottom? >> Which is that little logo at the bottom? >> Which is that little logo at the bottom? >> That little logo here at the bottom, >> That little logo here at the bottom, >> That little logo here at the bottom, that's right. that's right. that's right. >> And what does that mean? >> And what does that mean? >> And what does that mean? >> So, NSF is the National Sanitation >> So, NSF is the National Sanitation >> So, NSF is the National Sanitation Foundation. It's a third-party Foundation. It's a third-party Foundation. It's a third-party organization that will independently organization that will independently organization that will independently take the the supplement and then take the the supplement and then take the the supplement and then third-party test and then you get a third-party test and then you get a third-party test and then you get a certificate of analysis to make so there certificate of analysis to make so there certificate of analysis to make so there there's no contaminants like lead or there's no contaminants like lead or there's no contaminants like lead or arsenic or things like that. So, that's arsenic or things like that. So, that's arsenic or things like that. So, that's something for the consumers watching to something for the consumers watching to something for the consumers watching to definitely be aware of when you go to definitely be aware of when you go to definitely be aware of when you go to the store. the store. the store. >> And we've got this thing here in front >> And we've got this thing here in front >> And we've got this thing here in front of us. This is the dosing dilemma. Um we of us. This is the dosing dilemma. Um we of us. This is the dosing dilemma. Um we talked about muscle there. talked about muscle there. talked about muscle there. Have we checked muscle off or is there Have we checked muscle off or is there Have we checked muscle off or is there anything else to cover? anything else to cover? anything else to cover? >> No. So, how many scoops do you think is >> No. So, how many scoops do you think is >> No. So, how many scoops do you think is optimal for skeletal muscle? optimal for skeletal muscle? optimal for skeletal muscle? >> [snorts] >> [snorts] >> [snorts] >> Oh, >> Oh, >> Oh, uh skeletal muscle. uh skeletal muscle. uh skeletal muscle. >> Yeah. Your bicep, your tricep, you know, >> Yeah. Your bicep, your tricep, you know, >> Yeah. Your bicep, your tricep, you know, Arnold Schwarzenegger. Arnold Schwarzenegger. Arnold Schwarzenegger. >> 5 g 5 g? >> 5 g 5 g? >> 5 g 5 g? >> 5 g? So, that's only going to be one >> 5 g? So, that's only going to be one >> 5 g? So, that's only going to be one little scoop.

little scoop. little scoop. >> Okay. >> Okay. >> Okay. >> Okay. That's probably very viable and >> Okay. That's probably very viable and >> Okay. That's probably very viable and you're correct. Across the lifespan, 5 g you're correct. Across the lifespan, 5 g you're correct. Across the lifespan, 5 g has been shown to be effective, but has been shown to be effective, but has been shown to be effective, but here's a little bit of caveat. If you're here's a little bit of caveat. If you're here's a little bit of caveat. If you're over the age of 50, maybe you want to over the age of 50, maybe you want to over the age of 50, maybe you want to have a little bit more. Because as we have a little bit more. Because as we have a little bit more. Because as we get older, the creatine in our lower get older, the creatine in our lower get older, the creatine in our lower legs is more jeopardized, and therefore legs is more jeopardized, and therefore legs is more jeopardized, and therefore you might need a bit more. you might need a bit more. you might need a bit more. >> Okay. >> Okay. >> Okay. >> Okay. But, this is without the loading >> Okay. But, this is without the loading >> Okay. But, this is without the loading phase. So, this is if you just want to phase. So, this is if you just want to phase. So, this is if you just want to take a little bit per day. take a little bit per day. take a little bit per day. >> And you have to take it consistently. >> And you have to take it consistently. >> And you have to take it consistently. >> Good question. So, ideally, yes. There >> Good question. So, ideally, yes. There >> Good question. So, ideally, yes. There is evidence that you can just take it on is evidence that you can just take it on is evidence that you can just take it on the training days, but we haven't talked the training days, but we haven't talked the training days, but we haven't talked about the brain yet. And the reason why about the brain yet. And the reason why about the brain yet. And the reason why I think you should take it every day is I think you should take it every day is I think you should take it every day is it likes to go to other tissues on a it likes to go to other tissues on a it likes to go to other tissues on a daily basis. daily basis. daily basis. >> So, that's about 7 g? How much is that? >> So, that's about 7 g? How much is that? >> So, that's about 7 g? How much is that? >> So, 7 or 8 g, and that seems to be very >> So, 7 or 8 g, and that seems to be very >> So, 7 or 8 g, and that seems to be very safe and viable dose to be shown to be safe and viable dose to be shown to be safe and viable dose to be shown to be effective for improving muscle mass. effective for improving muscle mass. effective for improving muscle mass. >> Okay. >> Okay. >> Okay. >> And performance. >> And performance. >> And performance. >> I I do have an issue sometimes when I >> I I do have an issue sometimes when I >> I I do have an issue sometimes when I take a little bit more creatine, which take a little bit more creatine, which take a little bit more creatine, which is I feel is I feel is I feel I wouldn't say light-headed, but I get a I wouldn't say light-headed, but I get a I wouldn't say light-headed, but I get a little bit dizzy almost. little bit dizzy almost. little bit dizzy almost. >> 100%. >> 100%. >> 100%. >> What is that? >> What is that? >> What is that? >> So, there is a mechanism, so creatine is >> So, there is a mechanism, so creatine is >> So, there is a mechanism, so creatine is the biggest methyl scavenger in the body the biggest methyl scavenger in the body the biggest methyl scavenger in the body and without boring your viewers, but and without boring your viewers, but and without boring your viewers, but methyl groups are used for everything.

methyl groups are used for everything. methyl groups are used for everything. They're also used to synthesize They're also used to synthesize They're also used to synthesize something called adrenaline and our something called adrenaline and our something called adrenaline and our neurotransmitters. You know, the things neurotransmitters. You know, the things neurotransmitters. You know, the things that we get excited about. So, when you that we get excited about. So, when you that we get excited about. So, when you take in too much creatine, typically on take in too much creatine, typically on take in too much creatine, typically on an empty stomach or in a dehydrated an empty stomach or in a dehydrated an empty stomach or in a dehydrated state, state, state, >> [snorts] >> [snorts] >> [snorts] >> that will spare methyl groups in the >> that will spare methyl groups in the >> that will spare methyl groups in the body to be used because you're taking so body to be used because you're taking so body to be used because you're taking so much in. And then it says, "Where can I much in. And then it says, "Where can I much in. And then it says, "Where can I go?" So, since creatine is now being go?" So, since creatine is now being go?" So, since creatine is now being taken in through a supplement, these taken in through a supplement, these taken in through a supplement, these methyl groups are available in your body methyl groups are available in your body methyl groups are available in your body to go elsewhere to do work and they like to go elsewhere to do work and they like to go elsewhere to do work and they like to synthesize adrenaline. And that's why to synthesize adrenaline. And that's why to synthesize adrenaline. And that's why you feel more uh um energetic, so to you feel more uh um energetic, so to you feel more uh um energetic, so to speak. speak. speak. >> When you say synthesize adrenaline, what >> When you say synthesize adrenaline, what >> When you say synthesize adrenaline, what does that mean? does that mean? does that mean? >> Yeah, that means you're creating more of >> Yeah, that means you're creating more of >> Yeah, that means you're creating more of the hormone called epinephrine. And the hormone called epinephrine. And the hormone called epinephrine. And that, you know, you hear about fight or that, you know, you hear about fight or that, you know, you hear about fight or flight or you're nervous or whichever it flight or you're nervous or whichever it flight or you're nervous or whichever it is, it gives you a little bit more of is, it gives you a little bit more of is, it gives you a little bit more of that. So, that's why sometimes you feel that. So, that's why sometimes you feel that. So, that's why sometimes you feel a little bit jittery or things like a little bit jittery or things like a little bit jittery or things like that. that. that. >> Hm. [clears throat] Yeah, sometimes I >> Hm. [clears throat] Yeah, sometimes I >> Hm. [clears throat] Yeah, sometimes I can feel a little bit sick as well if I can feel a little bit sick as well if I can feel a little bit sick as well if I do too much. do too much. do too much. >> Yeah, and so that's where it's sort of >> Yeah, and so that's where it's sort of >> Yeah, and so that's where it's sort of the new area of interest for me is this the new area of interest for me is this the new area of interest for me is this microdosing based on that. So, we're microdosing based on that. So, we're microdosing based on that. So, we're starting to see some evidence now that starting to see some evidence now that starting to see some evidence now that if you take smaller amounts all if you take smaller amounts all if you take smaller amounts all throughout the day, it does not have any throughout the day, it does not have any throughout the day, it does not have any adverse effects. If anything, it seems adverse effects. If anything, it seems adverse effects. If anything, it seems to be a little a little bit more to be a little a little bit more to be a little a little bit more tolerable. Um so, you could take a few tolerable. Um so, you could take a few tolerable. Um so, you could take a few grams in the morning, a few grams in the grams in the morning, a few grams in the grams in the morning, a few grams in the evening, or whichever. I think one of evening, or whichever. I think one of evening, or whichever. I think one of the best uh ways to take it that never the best uh ways to take it that never the best uh ways to take it that never gets any press is I put 5 g in my water gets any press is I put 5 g in my water gets any press is I put 5 g in my water bottle during my workout.

bottle during my workout. bottle during my workout. >> Mhm. >> Mhm. >> Mhm. >> And so, now [clears throat] I'm >> And so, now [clears throat] I'm >> And so, now [clears throat] I'm consuming a little bit of creatine as I consuming a little bit of creatine as I consuming a little bit of creatine as I do my weightlifting or cardio and then do my weightlifting or cardio and then do my weightlifting or cardio and then I'll consume a little bit in the morning I'll consume a little bit in the morning I'll consume a little bit in the morning as well. So, I take about 10 g a day at as well. So, I take about 10 g a day at as well. So, I take about 10 g a day at minimum on on a daily basis. Other minimum on on a daily basis. Other minimum on on a daily basis. Other people will take more or less, but people will take more or less, but people will take more or less, but that's just how I get it in, you know. that's just how I get it in, you know. that's just how I get it in, you know. >> I find that if I do take a little bit in >> I find that if I do take a little bit in >> I find that if I do take a little bit in the morning and then a little bit later, the morning and then a little bit later, the morning and then a little bit later, it's much better. it's much better. it's much better. >> 100% >> 100% >> 100% >> And I don't get any weird feelings. >> And I don't get any weird feelings. >> And I don't get any weird feelings. >> And uh it seems to be more consistent >> And uh it seems to be more consistent >> And uh it seems to be more consistent and appreciated for individuals because and appreciated for individuals because and appreciated for individuals because if you do or are susceptible to any uh if you do or are susceptible to any uh if you do or are susceptible to any uh fluctuations in weight gain, water fluctuations in weight gain, water fluctuations in weight gain, water retention, or GI tract irritation, those retention, or GI tract irritation, those retention, or GI tract irritation, those things definitely go away. And we've got things definitely go away. And we've got things definitely go away. And we've got we've assessed over a thousand we've assessed over a thousand we've assessed over a thousand individuals in my lab and that seems to individuals in my lab and that seems to individuals in my lab and that seems to be a very viable approach. Not a lot of taste to it, is there? Not a lot of taste to it, is there? >> [laughter] >> [laughter] >> [laughter] >> It's not the best tasting thing in the >> It's not the best tasting thing in the >> It's not the best tasting thing in the world, is it? world, is it? world, is it? >> very bland, very boring. Um but there's >> very bland, very boring. Um but there's >> very bland, very boring. Um but there's other companies trying to make it more other companies trying to make it more other companies trying to make it more flavorful, things like that. The cool flavorful, things like that. The cool flavorful, things like that. The cool thing is with creatine, you can put it thing is with creatine, you can put it thing is with creatine, you can put it in anything. You can put it in yogurt, in anything. You can put it in yogurt, in anything. You can put it in yogurt, a juice, whichever it is. You can now a juice, whichever it is. You can now a juice, whichever it is. You can now put it in coffee. There's a little bit put it in coffee. There's a little bit put it in coffee. There's a little bit of controversy over the dose of of controversy over the dose of of controversy over the dose of caffeine. I think anywhere lower than caffeine. I think anywhere lower than caffeine. I think anywhere lower than 350 mg is fine, and that's going to be 350 mg is fine, and that's going to be 350 mg is fine, and that's going to be most standard coffees or teas as well.

most standard coffees or teas as well. most standard coffees or teas as well. So, whichever allows you to become So, whichever allows you to become So, whichever allows you to become consistent is is a great way to do it, consistent is is a great way to do it, consistent is is a great way to do it, yeah. yeah. yeah. >> There should be a button just down below >> There should be a button just down below >> There should be a button just down below here, and if it says subscribe, you're here, and if it says subscribe, you're here, and if it says subscribe, you're already subscribed. If it says subscribe already subscribed. If it says subscribe already subscribed. If it says subscribe bar, that means you're not yet. And if bar, that means you're not yet. And if bar, that means you're not yet. And if you're not subscribed, please could you you're not subscribed, please could you you're not subscribed, please could you do us a favor and hit that button. It do us a favor and hit that button. It do us a favor and hit that button. It helps to show more than you know, and helps to show more than you know, and helps to show more than you know, and according to the algorithm, you're according to the algorithm, you're according to the algorithm, you're someone that watches our show, but you someone that watches our show, but you someone that watches our show, but you haven't yet hit that button. Thank you haven't yet hit that button. Thank you haven't yet hit that button. Thank you so much. so much. so much. Okay, so bone, tell me what I need to Okay, so bone, tell me what I need to Okay, so bone, tell me what I need to know about creatine. know about creatine. know about creatine. >> Okay, so now we talked about muscle, how >> Okay, so now we talked about muscle, how >> Okay, so now we talked about muscle, how many do you think for the skeleton here? many do you think for the skeleton here? many do you think for the skeleton here? >> Um, about the same. >> Um, about the same. >> Um, about the same. >> Okay. >> Okay. >> Okay. >> Seven. >> Seven. >> Seven. >> Unfortunately, the lowest dose ever has >> Unfortunately, the lowest dose ever has >> Unfortunately, the lowest dose ever has been shown to have bone benefits is 8 g been shown to have bone benefits is 8 g been shown to have bone benefits is 8 g all the way up to 12. So, now we're in a all the way up to 12. So, now we're in a all the way up to 12. So, now we're in a dosing dilemma already. We just started. dosing dilemma already. We just started. dosing dilemma already. We just started. We have a little bit disconnect between We have a little bit disconnect between We have a little bit disconnect between muscle and bone. 3 to 5 g seems to be muscle and bone. 3 to 5 g seems to be muscle and bone. 3 to 5 g seems to be really good for muscle, a little bit really good for muscle, a little bit really good for muscle, a little bit more is fine, but bone needs to be a more is fine, but bone needs to be a more is fine, but bone needs to be a little bit more, and that's primarily little bit more, and that's primarily little bit more, and that's primarily based on some of our work from our lab based on some of our work from our lab based on some of our work from our lab where we've shown that about 8 to 12 g a where we've shown that about 8 to 12 g a where we've shown that about 8 to 12 g a day with exercise, and that's crucial. day with exercise, and that's crucial. day with exercise, and that's crucial. If you do not exercise, there's never If you do not exercise, there's never If you do not exercise, there's never been a study ever uh shown to have bone been a study ever uh shown to have bone been a study ever uh shown to have bone benefits, but if you do perform weight benefits, but if you do perform weight benefits, but if you do perform weight lifting, one of the very cool things in lifting, one of the very cool things in lifting, one of the very cool things in postmenopausal females is that creatine postmenopausal females is that creatine postmenopausal females is that creatine seemed to reduce the rate of bone seemed to reduce the rate of bone seemed to reduce the rate of bone mineral density loss around the hip mineral density loss around the hip mineral density loss around the hip region.

region. region. So, it didn't increase bone density, but So, it didn't increase bone density, but So, it didn't increase bone density, but it decreased bone density loss, and it it decreased bone density loss, and it it decreased bone density loss, and it also seemed to maintain or improve the also seemed to maintain or improve the also seemed to maintain or improve the structure of the bone a little bit more. structure of the bone a little bit more. structure of the bone a little bit more. So, that has profound beneficial So, that has profound beneficial So, that has profound beneficial effects, especially as we get older. If effects, especially as we get older. If effects, especially as we get older. If those individuals on creatine were to those individuals on creatine were to those individuals on creatine were to fall, maybe they might not fracture fall, maybe they might not fracture fall, maybe they might not fracture their hip. And as we both know it, if their hip. And as we both know it, if their hip. And as we both know it, if you fracture your hip, you're going to you fracture your hip, you're going to you fracture your hip, you're going to be placed in long-term care, or you're be placed in long-term care, or you're be placed in long-term care, or you're going to be inactive for at least 6 going to be inactive for at least 6 going to be inactive for at least 6 months. So, creatine has some bone months. So, creatine has some bone months. So, creatine has some bone benefits. They're not great. They don't benefits. They're not great. They don't benefits. They're not great. They don't improve bone density, so they're not improve bone density, so they're not improve bone density, so they're not going to be an osteoporotic cure, but going to be an osteoporotic cure, but going to be an osteoporotic cure, but there is something there, especially if there is something there, especially if there is something there, especially if you're prone to osteoporosis or you're prone to osteoporosis or you're prone to osteoporosis or osteopenia. osteopenia. osteopenia. >> And what's the mechanism that's just >> And what's the mechanism that's just >> And what's the mechanism that's just stopping bone loss? stopping bone loss? stopping bone loss? >> Yeah, it's very interesting. So, if you >> Yeah, it's very interesting. So, if you >> Yeah, it's very interesting. So, if you understand a 24-hour cycle that creatine understand a 24-hour cycle that creatine understand a 24-hour cycle that creatine sort of stimulates these bone-building sort of stimulates these bone-building sort of stimulates these bone-building cells to become more energized. Think of cells to become more energized. Think of cells to become more energized. Think of Super Mario, the original Nintendo, when Super Mario, the original Nintendo, when Super Mario, the original Nintendo, when he got the mushroom maybe he came he got the mushroom maybe he came he got the mushroom maybe he came energized. Creatine does that as well. energized. Creatine does that as well. energized. Creatine does that as well. And then on the flip side, creatine And then on the flip side, creatine And then on the flip side, creatine seems to decrease the osteoclast or bone seems to decrease the osteoclast or bone seems to decrease the osteoclast or bone breakdown cells. So, by a synergistic breakdown cells. So, by a synergistic breakdown cells. So, by a synergistic mechanism, it seems to cause this mechanism, it seems to cause this mechanism, it seems to cause this turnover to go a little bit better, turnover to go a little bit better, turnover to go a little bit better, causing the bone to maintain its causing the bone to maintain its causing the bone to maintain its structure. It's very similar to a structure. It's very similar to a structure. It's very similar to a bisphosphonate that someone would be bisphosphonate that someone would be bisphosphonate that someone would be taking to maintain their bone health.

taking to maintain their bone health. taking to maintain their bone health. >> A bisphosphonate? >> A bisphosphonate? >> A bisphosphonate? >> Yeah, it's a drug that a lot of >> Yeah, it's a drug that a lot of >> Yeah, it's a drug that a lot of individuals will take if they're prone individuals will take if they're prone individuals will take if they're prone to bone loss. Obviously, creatine's not to bone loss. Obviously, creatine's not to bone loss. Obviously, creatine's not a drug, but it has some of those similar a drug, but it has some of those similar a drug, but it has some of those similar properties. properties. properties. >> So, we've got muscle. I need to take >> So, we've got muscle. I need to take >> So, we've got muscle. I need to take about 7 or 8 g to get those benefits. about 7 or 8 g to get those benefits. about 7 or 8 g to get those benefits. >> Yeah. With bone, it's a little bit more. >> Yeah. With bone, it's a little bit more. >> Yeah. With bone, it's a little bit more. >> A little bit more. You don't mean >> A little bit more. You don't mean >> A little bit more. You don't mean additionally. additionally. additionally. >> No, in in total. So, now this is where >> No, in in total. So, now this is where >> No, in in total. So, now this is where we get into the daily dosing dilemma. we get into the daily dosing dilemma. we get into the daily dosing dilemma. We've gone from 3 to 5 g or a little bit We've gone from 3 to 5 g or a little bit We've gone from 3 to 5 g or a little bit more for muscle. Bone is maybe 8 to 10 more for muscle. Bone is maybe 8 to 10 more for muscle. Bone is maybe 8 to 10 or a little bit more. So, what do you or a little bit more. So, what do you or a little bit more. So, what do you think on the brain, the hottest topic? think on the brain, the hottest topic? think on the brain, the hottest topic? >> 10? >> 10? >> 10? >> 10, okay. So, that would be, you know, >> 10, okay. So, that would be, you know, >> 10, okay. So, that would be, you know, two scoops. two scoops. two scoops. >> I'm just assuming this increases. >> I'm just assuming this increases. >> I'm just assuming this increases. >> Yeah. So, the interesting thing here is >> Yeah. So, the interesting thing here is >> Yeah. So, the interesting thing here is that the brain will naturally make its that the brain will naturally make its that the brain will naturally make its own creatine, very similar to the liver. own creatine, very similar to the liver. own creatine, very similar to the liver. So, since the brain is actually making So, since the brain is actually making So, since the brain is actually making its own creatine, it may not require as its own creatine, it may not require as its own creatine, it may not require as much or any on a daily basis. So, here's much or any on a daily basis. So, here's much or any on a daily basis. So, here's the brain, obviously, and in different the brain, obviously, and in different the brain, obviously, and in different regions, creatine is being synthesized regions, creatine is being synthesized regions, creatine is being synthesized and being used all throughout. So, this and being used all throughout. So, this and being used all throughout. So, this organ organ organ is about 2 kg, but uses 20% of our daily is about 2 kg, but uses 20% of our daily is about 2 kg, but uses 20% of our daily energy at rest. So, just think about energy at rest. So, just think about energy at rest. So, just think about that. 20% of the amount of energy we're that. 20% of the amount of energy we're that. 20% of the amount of energy we're consuming from food or using is being consuming from food or using is being consuming from food or using is being used by the brain. But what if you're used by the brain. But what if you're used by the brain. But what if you're stressed? Sleep deprivation, your dog stressed? Sleep deprivation, your dog stressed? Sleep deprivation, your dog got you up in the middle of the night to got you up in the middle of the night to got you up in the middle of the night to pee and you couldn't fall back to sleep.

pee and you couldn't fall back to sleep. pee and you couldn't fall back to sleep. Uh university students cramming for a Uh university students cramming for a Uh university students cramming for a midterm. Um now all the countries look midterm. Um now all the countries look midterm. Um now all the countries look at the World Cup, they're going to be up at the World Cup, they're going to be up at the World Cup, they're going to be up stressed, you know, different time stressed, you know, different time stressed, you know, different time zones. Then all of a sudden the healthy zones. Then all of a sudden the healthy zones. Then all of a sudden the healthy brain becomes a metabolically stressed brain becomes a metabolically stressed brain becomes a metabolically stressed brain. So your guess about 10 g on brain. So your guess about 10 g on brain. So your guess about 10 g on average is fine because the brain on a average is fine because the brain on a average is fine because the brain on a non-stressed day is naturally making it non-stressed day is naturally making it non-stressed day is naturally making it is enough and [snorts] it's healthy. But is enough and [snorts] it's healthy. But is enough and [snorts] it's healthy. But now we get into a more difficult What now we get into a more difficult What now we get into a more difficult What about those metabolic stressors? So about those metabolic stressors? So about those metabolic stressors? So again, all the neurons in the brain are again, all the neurons in the brain are again, all the neurons in the brain are being used. So what about sleep being used. So what about sleep being used. So what about sleep deprivation? deprivation? deprivation? >> The 10 g? >> The 10 g? >> The 10 g? >> For sleep deprived? >> For sleep deprived? >> For sleep deprived? >> You tell >> You tell >> You tell >> When was the last time you slept 10 >> When was the last time you slept 10 >> When was the last time you slept 10 straight hours? straight hours? straight hours? >> [laughter] >> [laughter] >> [laughter] >> It's been a while. >> It's been a while. >> It's been a while. >> a while for even you to pause there. You >> a while for even you to pause there. You >> a while for even you to pause there. You know, that's that's alarming cuz you're know, that's that's alarming cuz you're know, that's that's alarming cuz you're thinking thinking thinking when was the last time I got a really when was the last time I got a really when was the last time I got a really good night's sleep? good night's sleep? good night's sleep? >> Mhm. >> Mhm. >> Mhm. >> What if you were up for 24 hours? >> What if you were up for 24 hours? >> What if you were up for 24 hours? >> Gosh. >> Gosh. >> Gosh. >> An ER doctor. >> An ER doctor. >> An ER doctor. Traveling different time zones, all Traveling different time zones, all Traveling different time zones, all these come into play. these come into play. these come into play. >> Yeah. >> Yeah. >> Yeah. >> Remember on a healthy brain, you know, >> Remember on a healthy brain, you know, >> Remember on a healthy brain, you know, adequate sleep, uh prob the brain is adequate sleep, uh prob the brain is adequate sleep, uh prob the brain is actually making enough. But when you're actually making enough. But when you're actually making enough. But when you're stressed, stressed, stressed, night shift workers, uh military pilots, night shift workers, uh military pilots, night shift workers, uh military pilots, ER doctors, whichever it is, that's ER doctors, whichever it is, that's ER doctors, whichever it is, that's where the brain starts to rely on where the brain starts to rely on where the brain starts to rely on supplementation.

supplementation. supplementation. So unfortunately for the brain, creatine So unfortunately for the brain, creatine So unfortunately for the brain, creatine really struggles to get through the really struggles to get through the really struggles to get through the blood-brain barrier. blood-brain barrier. blood-brain barrier. But if it does, now you might need But if it does, now you might need But if it does, now you might need longer or higher dosages. So what about longer or higher dosages. So what about longer or higher dosages. So what about sleep deprived? sleep deprived? sleep deprived? >> I have no idea. >> I have no idea. >> I have no idea. >> Okay, so let's say there's five. >> Okay, so let's say there's five. >> Okay, so let's say there's five. There's 10. What do you think? There's 10. What do you think? There's 10. What do you think? >> It's going to be more, isn't it? >> It's going to be more, isn't it? >> It's going to be more, isn't it? >> It's going to be a lot more. >> It's going to be a lot more. >> It's going to be a lot more. Here's 15. Here's 15. Here's 15. Couple studies showed some benefits. Couple studies showed some benefits. Couple studies showed some benefits. Now let's do 20. Remember that loading Now let's do 20. Remember that loading Now let's do 20. Remember that loading phase? phase? phase? >> Mhm. >> Mhm. >> Mhm. >> The best overall studies currently right >> The best overall studies currently right >> The best overall studies currently right now that use an MRI for the brain now that use an MRI for the brain now that use an MRI for the brain have showed about 20 g seems to have have showed about 20 g seems to have have showed about 20 g seems to have some effect acutely. some effect acutely. some effect acutely. But the two studies last year out of But the two studies last year out of But the two studies last year out of Germany even showed this. Germany even showed this. Germany even showed this. There's 25. There's 25. There's 25. And here's 30. And here's 30. And here's 30. So a classic study was done last year So a classic study was done last year So a classic study was done last year when they gave when they gave when they gave 30 g to a group of young individuals who 30 g to a group of young individuals who 30 g to a group of young individuals who volunteered to be sleep deprived for 21 volunteered to be sleep deprived for 21 volunteered to be sleep deprived for 21 hours.

hours. hours. And that level of creatine increased And that level of creatine increased And that level of creatine increased creatine levels in the brain and it creatine levels in the brain and it creatine levels in the brain and it offset some of the negative effects. offset some of the negative effects. offset some of the negative effects. Remember that was an acute episode of 21 Remember that was an acute episode of 21 Remember that was an acute episode of 21 hours of sleep deprivation. They've done hours of sleep deprivation. They've done hours of sleep deprivation. They've done a subsequent study going down to about a subsequent study going down to about a subsequent study going down to about 0.2 g or about 14 g. It didn't have the 0.2 g or about 14 g. It didn't have the 0.2 g or about 14 g. It didn't have the same effect. same effect. same effect. So remember a healthy brain likely So remember a healthy brain likely So remember a healthy brain likely doesn't need any creatine, but a doesn't need any creatine, but a doesn't need any creatine, but a stressed brain likely does. And the more stressed brain likely does. And the more stressed brain likely does. And the more stressed it is, the higher the dose stressed it is, the higher the dose stressed it is, the higher the dose seems to come into play. There's a lot seems to come into play. There's a lot seems to come into play. There's a lot of nuances with the brain. Obviously we of nuances with the brain. Obviously we of nuances with the brain. Obviously we just showed different regions, which we just showed different regions, which we just showed different regions, which we don't have a lot of information, but don't have a lot of information, but don't have a lot of information, but overall it seems that 20 g seems to be overall it seems that 20 g seems to be overall it seems that 20 g seems to be the most viable dose when the brain is the most viable dose when the brain is the most viable dose when the brain is stressed. We basically need to start stressed. We basically need to start stressed. We basically need to start dumping out quite a bit more. dumping out quite a bit more. dumping out quite a bit more. So when you get from this area on, the So when you get from this area on, the So when you get from this area on, the brain healthy likely doesn't benefit brain healthy likely doesn't benefit brain healthy likely doesn't benefit from any type of supplementation cuz from any type of supplementation cuz from any type of supplementation cuz it's making its own. But in these areas it's making its own. But in these areas it's making its own. But in these areas when you're stressed, it likely does. when you're stressed, it likely does. when you're stressed, it likely does. The area of nuance or why it's become so The area of nuance or why it's become so The area of nuance or why it's become so popular is I think most people fall into popular is I think most people fall into popular is I think most people fall into the stressed environment.

the stressed environment. the stressed environment. And if they're not getting enough And if they're not getting enough And if they're not getting enough creatine through their diet creatine through their diet creatine through their diet and or supplementation, that's why this and or supplementation, that's why this and or supplementation, that's why this big explosion on let's take more to sort big explosion on let's take more to sort big explosion on let's take more to sort of check off all the boxes. So I take 10 of check off all the boxes. So I take 10 of check off all the boxes. So I take 10 g a day at minimum to check off muscle, g a day at minimum to check off muscle, g a day at minimum to check off muscle, right? That checks off bone for the most right? That checks off bone for the most right? That checks off bone for the most part. And I'm pretty sure over time 10 g part. And I'm pretty sure over time 10 g part. And I'm pretty sure over time 10 g would do the most part for stress. Now, would do the most part for stress. Now, would do the most part for stress. Now, since I just flown different time zones, since I just flown different time zones, since I just flown different time zones, today I'm taking 20 to 25 g based on today I'm taking 20 to 25 g based on today I'm taking 20 to 25 g based on this acutely. this acutely. this acutely. And then when I go back to a And then when I go back to a And then when I go back to a non-stressed environment, back to non-stressed environment, back to non-stressed environment, back to Canada, I'll go back to my regular 10. Canada, I'll go back to my regular 10. Canada, I'll go back to my regular 10. So, I look at the 10 g dose or a little So, I look at the 10 g dose or a little So, I look at the 10 g dose or a little bit more as kind of being like a safety bit more as kind of being like a safety bit more as kind of being like a safety net. net. net. If you're only taking three to five, you If you're only taking three to five, you If you're only taking three to five, you definitely will get muscle benefits. definitely will get muscle benefits. definitely will get muscle benefits. Will you eventually get brain benefits? Will you eventually get brain benefits? Will you eventually get brain benefits? There's a small chance, but taking a There's a small chance, but taking a There's a small chance, but taking a little bit more, and remember the cool little bit more, and remember the cool little bit more, and remember the cool thing for your viewers, we're not thing for your viewers, we're not thing for your viewers, we're not talking about protein. If we were talking about protein. If we were talking about protein. If we were talking about protein, the entire thing talking about protein, the entire thing talking about protein, the entire thing would be hundreds of grams. We're only would be hundreds of grams. We're only would be hundreds of grams. We're only talking about maybe 20 g. And that may talking about maybe 20 g. And that may talking about maybe 20 g. And that may only need to be done acutely. You know, only need to be done acutely. You know, only need to be done acutely. You know, when you're really going through when you're really going through when you're really going through metabolic stress. Look at university metabolic stress. Look at university metabolic stress. Look at university students.

students. students. Five final exams, hardly any sleep for a Five final exams, hardly any sleep for a Five final exams, hardly any sleep for a week. This is where this would come into week. This is where this would come into week. This is where this would come into play. I look at flight attendants or play. I look at flight attendants or play. I look at flight attendants or pilots. They all fly from Canada to pilots. They all fly from Canada to pilots. They all fly from Canada to Europe, and then they go back home. Europe, and then they go back home. Europe, and then they go back home. Their circadian rhythms are all over the Their circadian rhythms are all over the Their circadian rhythms are all over the place. So, I think of all these place. So, I think of all these place. So, I think of all these scenarios. The area that I was scenarios. The area that I was scenarios. The area that I was surprised, I watched one of the episodes surprised, I watched one of the episodes surprised, I watched one of the episodes of The Eras Tour. And you know, [snorts] of The Eras Tour. And you know, [snorts] of The Eras Tour. And you know, [snorts] money can't stop circadian rhythms. So, money can't stop circadian rhythms. So, money can't stop circadian rhythms. So, as much as Taylor Swift would have, I as much as Taylor Swift would have, I as much as Taylor Swift would have, I was marveled by 3 hours of performance was marveled by 3 hours of performance was marveled by 3 hours of performance in 90 to 100,000 people of all her in 90 to 100,000 people of all her in 90 to 100,000 people of all her running around. And then when you see running around. And then when you see running around. And then when you see her, they're totally gassed. They her, they're totally gassed. They her, they're totally gassed. They finished the concert, they're totally finished the concert, they're totally finished the concert, they're totally mentally exhausted. That's a situation mentally exhausted. That's a situation mentally exhausted. That's a situation where this could come into enhanced where this could come into enhanced where this could come into enhanced performance. Then you think of performance. Then you think of performance. Then you think of celebrities, you think of celebrities, you think of celebrities, you think of athletes. These a lot of high-pressure athletes. These a lot of high-pressure athletes. These a lot of high-pressure things. Like, imagine being in the World things. Like, imagine being in the World things. Like, imagine being in the World Cup final. The pressure, the mental Cup final. The pressure, the mental Cup final. The pressure, the mental capacity. That's where creatine seems to capacity. That's where creatine seems to capacity. That's where creatine seems to come into play. There's a lot of come into play. There's a lot of come into play. There's a lot of nuances. We still don't know a lot. So, nuances. We still don't know a lot. So, nuances. We still don't know a lot. So, I think the big take home for people is I think the big take home for people is I think the big take home for people is that if you're going through periods of that if you're going through periods of that if you're going through periods of stress, a little bit more is okay.

stress, a little bit more is okay. stress, a little bit more is okay. We don't know any adverse effects. We We don't know any adverse effects. We We don't know any adverse effects. We don't think there are any. don't think there are any. don't think there are any. But again, if you're just taking But again, if you're just taking But again, if you're just taking creatine for muscle, bone, and the creatine for muscle, bone, and the creatine for muscle, bone, and the brain, you're likely going to be brain, you're likely going to be brain, you're likely going to be checking off all those boxes. checking off all those boxes. checking off all those boxes. >> And when we start getting the the brain >> And when we start getting the the brain >> And when we start getting the the brain benefits up at this end, benefits up at this end, benefits up at this end, >> Right. >> Right. >> Right. >> what are those brain benefits that they >> what are those brain benefits that they >> what are those brain benefits that they were recorded in the studies? Is it I'm were recorded in the studies? Is it I'm were recorded in the studies? Is it I'm going to feel like I slept, or is it going to feel like I slept, or is it going to feel like I slept, or is it something more internal? something more internal? something more internal? >> You likely won't feel anything. >> You likely won't feel anything. >> You likely won't feel anything. >> Oh, okay. >> Oh, okay. >> Oh, okay. >> However, when you get to tasks the next >> However, when you get to tasks the next >> However, when you get to tasks the next day, so for example, you're up all day, so for example, you're up all day, so for example, you're up all night, you take a high dose creatine, night, you take a high dose creatine, night, you take a high dose creatine, then you have to go write the final or then you have to go write the final or then you have to go write the final or the midterm or you can't remember. It's the midterm or you can't remember. It's the midterm or you can't remember. It's those things when your memory and and those things when your memory and and those things when your memory and and and doing puzzles or basic tasks. and doing puzzles or basic tasks. and doing puzzles or basic tasks. Or what about a Stroop test? Or what about a Stroop test? Or what about a Stroop test? >> What's a Stroop test? >> What's a Stroop test? >> What's a Stroop test? >> So, I'm going to get you to do this. I >> So, I'm going to get you to do this. I >> So, I'm going to get you to do this. I apologize in advance. apologize in advance. apologize in advance. >> Uh-huh. >> Uh-huh. >> Uh-huh. >> It's one of the most fatiguing things >> It's one of the most fatiguing things >> It's one of the most fatiguing things that you can do and it was one of the that you can do and it was one of the that you can do and it was one of the most robust studies to show the efficacy most robust studies to show the efficacy most robust studies to show the efficacy behind creatine. So, all I simply want behind creatine. So, all I simply want behind creatine. So, all I simply want you to do is you can see that there's you to do is you can see that there's you to do is you can see that there's words and then corresponding letters, words and then corresponding letters, words and then corresponding letters, but you'll notice that the color is but you'll notice that the color is but you'll notice that the color is incorrect. So, up here you would see, incorrect. So, up here you would see, incorrect. So, up here you would see, you know, you have red, blue, green, you know, you have red, blue, green, you know, you have red, blue, green, blue, black. But the Stroop test is now blue, black. But the Stroop test is now blue, black. But the Stroop test is now looking at the bottom part.

looking at the bottom part. looking at the bottom part. >> Okay. >> Okay. >> Okay. >> So, I've tried it. I can only get the >> So, I've tried it. I can only get the >> So, I've tried it. I can only get the line two without making a mistake. line two without making a mistake. line two without making a mistake. >> Okay. >> Okay. >> Okay. >> Okay. So, I want you to do this >> Okay. So, I want you to do this >> Okay. So, I want you to do this out loud but as fast as possible. out loud but as fast as possible. out loud but as fast as possible. >> And am I reading the words or the color? >> And am I reading the words or the color? >> And am I reading the words or the color? >> You're reading the color. >> You're reading the color. >> You're reading the color. >> Okay. So, the first one is green, yeah? >> Okay. So, the first one is green, yeah? >> Okay. So, the first one is green, yeah? >> Uh yes. >> Uh yes. >> Uh yes. >> Okay, fine. >> Okay, fine. >> Okay, fine. You want to do it as fast as possible? You want to do it as fast as possible? You want to do it as fast as possible? >> as possible. >> as possible. >> as possible. >> Okay. >> Okay. >> Okay. >> So, let's see how you do. >> So, let's see how you do. >> So, let's see how you do. >> Gosh, this is confusing already. I hit >> Gosh, this is confusing already. I hit >> Gosh, this is confusing already. I hit the second one and I got it wrong in my the second one and I got it wrong in my the second one and I got it wrong in my head. Depends how much creatine you're head. Depends how much creatine you're head. Depends how much creatine you're taking. taking. taking. I don't think I've had creatine today. I don't think I've had creatine today. I don't think I've had creatine today. >> Okay. >> Okay. >> Okay. >> Okay. >> Okay. >> Okay. Green, red, yellow, green, blue, black, Green, red, yellow, green, blue, black, Green, red, yellow, green, blue, black, orange, red, orange, red, orange, red, blue, blue, blue, green, blue, pink, black, gray, yellow, green, blue, pink, black, gray, yellow, green, blue, pink, black, gray, yellow, red, blue, green. Ah, red, blue, green. Ah, red, blue, green. Ah, >> There you go. See? >> There you go. See? >> There you go. See? >> I failed. >> I failed. >> I failed. >> The study that they did, get this, they >> The study that they did, get this, they >> The study that they did, get this, they had to do this for 90 straight minutes. had to do this for 90 straight minutes. had to do this for 90 straight minutes. >> Oh, wow. >> Oh, wow. >> Oh, wow. >> So, you can imagine how fatiguing that >> So, you can imagine how fatiguing that >> So, you can imagine how fatiguing that is for someone studying for the MCAT for is for someone studying for the MCAT for is for someone studying for the MCAT for medical school or, you know, midterms medical school or, you know, midterms medical school or, you know, midterms being sleep deprived. And you're not being sleep deprived. And you're not being sleep deprived. And you're not sleep deprived and you struggled and you sleep deprived and you struggled and you sleep deprived and you struggled and you got slower. Now you have to do this for got slower. Now you have to do this for got slower. Now you have to do this for 90 minutes.

90 minutes. 90 minutes. >> Wow. >> Wow. >> Wow. >> this classic study they gave 20 g of >> this classic study they gave 20 g of >> this classic study they gave 20 g of creatine before they did the test and creatine before they did the test and creatine before they did the test and then after and it really improved their then after and it really improved their then after and it really improved their ability with speed and cognition there. ability with speed and cognition there. ability with speed and cognition there. So, it's just a simple example to show, So, it's just a simple example to show, So, it's just a simple example to show, "Wow, our brain is seeing one thing. We "Wow, our brain is seeing one thing. We "Wow, our brain is seeing one thing. We got to maintain memory and cognition and got to maintain memory and cognition and got to maintain memory and cognition and creatine can help maintain some of those creatine can help maintain some of those creatine can help maintain some of those factors." So, you won't feel anything factors." So, you won't feel anything factors." So, you won't feel anything but performance of activities like that but performance of activities like that but performance of activities like that come into play. come into play. come into play. >> Do you know how much it improved the >> Do you know how much it improved the >> Do you know how much it improved the performance on the Stroop performance on the Stroop performance on the Stroop >> I would have to get the graph, but it >> I would have to get the graph, but it >> I would have to get the graph, but it did prove statistically significant, did prove statistically significant, did prove statistically significant, yeah. yeah. yeah. >> What else is there for me to know about >> What else is there for me to know about >> What else is there for me to know about the impact that creatine can have on the the impact that creatine can have on the the impact that creatine can have on the brain? brain? brain? >> Yeah. >> Yeah. >> Yeah. >> You know, I think as a as a podcaster >> You know, I think as a as a podcaster >> You know, I think as a as a podcaster who sometimes sits here for many, many who sometimes sits here for many, many who sometimes sits here for many, many hours interviewing people on a range of hours interviewing people on a range of hours interviewing people on a range of subjects. I'm always trying to find if subjects. I'm always trying to find if subjects. I'm always trying to find if there's any way that I can perform there's any way that I can perform there's any way that I can perform better mentally. better mentally. better mentally. >> Yeah. So, it doesn't boost the brain. It >> Yeah. So, it doesn't boost the brain. It >> Yeah. So, it doesn't boost the brain. It likely just brings those levels back up likely just brings those levels back up likely just brings those levels back up to normal levels before stress and it to normal levels before stress and it to normal levels before stress and it might give you a little bit more. So, might give you a little bit more. So, might give you a little bit more. So, there's been populations Alzheimer's there's been populations Alzheimer's there's been populations Alzheimer's disease, clinical depression, disease, clinical depression, disease, clinical depression, concussion. concussion. concussion. When those populations are evident, one When those populations are evident, one When those populations are evident, one of the biggest of the biggest of the biggest factors is that they have reduced factors is that they have reduced factors is that they have reduced creatine in their brain. So, maybe creatine in their brain. So, maybe creatine in their brain. So, maybe supplementation can get through the supplementation can get through the supplementation can get through the blood-brain barrier. The brain says, "I blood-brain barrier. The brain says, "I blood-brain barrier. The brain says, "I need help." And that's why you see some need help." And that's why you see some need help." And that's why you see some improvements there as well. So, I like improvements there as well. So, I like improvements there as well. So, I like to think of the brain that creatine can to think of the brain that creatine can to think of the brain that creatine can act as a safety net. Um and it certainly act as a safety net. Um and it certainly act as a safety net. Um and it certainly won't cause any detrimental effects, but won't cause any detrimental effects, but won't cause any detrimental effects, but it's always good to have that because it's always good to have that because it's always good to have that because you never know when I give you a Stroop you never know when I give you a Stroop you never know when I give you a Stroop test. Like I'm going to find you test. Like I'm going to find you test. Like I'm going to find you tomorrow, give you this and say, "You're tomorrow, give you this and say, "You're tomorrow, give you this and say, "You're going to be practicing all night. Will going to be practicing all night. Will going to be practicing all night. Will you perform better?" But that's just an you perform better?" But that's just an you perform better?" But that's just an example of something that we go through example of something that we go through example of something that we go through on a daily basis. If someone's working on a daily basis. If someone's working on a daily basis. If someone's working on Wall Street or whichever it is, on Wall Street or whichever it is, on Wall Street or whichever it is, they're really high-stress demand, you

they're really high-stress demand, you they're really high-stress demand, you know, stuck in traffic for 2 hours. know, stuck in traffic for 2 hours. know, stuck in traffic for 2 hours. These all add up and it's a cascade of These all add up and it's a cascade of These all add up and it's a cascade of stressors that unfortunately most people stressors that unfortunately most people stressors that unfortunately most people go through. And now that we have a go through. And now that we have a go through. And now that we have a nutrient that is being made in the nutrient that is being made in the nutrient that is being made in the brain, but during times of stress, it brain, but during times of stress, it brain, but during times of stress, it likely needs a little bit of help. likely needs a little bit of help. likely needs a little bit of help. >> For the last couple of years, I've been >> For the last couple of years, I've been >> For the last couple of years, I've been working on something that I realized working on something that I realized working on something that I realized every podcaster listening to this, but every podcaster listening to this, but every podcaster listening to this, but actually probably every creator actually probably every creator actually probably every creator listening to this might just need. listening to this might just need. listening to this might just need. Podcasting is difficult for many Podcasting is difficult for many Podcasting is difficult for many reasons, and one of them is that these reasons, and one of them is that these reasons, and one of them is that these hosting platforms don't give you much hosting platforms don't give you much hosting platforms don't give you much information. And also, because they're information. And also, because they're information. And also, because they're so fragmented, you kind of have to go so fragmented, you kind of have to go so fragmented, you kind of have to go through every single platform uploading through every single platform uploading through every single platform uploading it to YouTube and then taking the same it to YouTube and then taking the same it to YouTube and then taking the same big old video file and uploading it to big old video file and uploading it to big old video file and uploading it to Spotify's platform. It takes huge Spotify's platform. It takes huge Spotify's platform. It takes huge amounts of time and that friction means amounts of time and that friction means amounts of time and that friction means most of us don't do it. That is the most of us don't do it. That is the most of us don't do it. That is the problem we set out to solve and so we problem we set out to solve and so we problem we set out to solve and so we built something called Flight Cast which built something called Flight Cast which built something called Flight Cast which you can find at flightcast.com and today you can find at flightcast.com and today you can find at flightcast.com and today Flight Cast is also one of our show Flight Cast is also one of our show Flight Cast is also one of our show sponsors and some of the world's biggest sponsors and some of the world's biggest sponsors and some of the world's biggest podcasters are now using our platform to podcasters are now using our platform to podcasters are now using our platform to run their shows because it gives you an run their shows because it gives you an run their shows because it gives you an edge. It saves you time. It gives you edge. It saves you time. It gives you edge. It saves you time. It gives you analytics most people won't typically analytics most people won't typically analytics most people won't typically get. It allows you to use AI to be more get. It allows you to use AI to be more get. It allows you to use AI to be more informed on your show and it has growth informed on your show and it has growth informed on your show and it has growth tools that other hosting platforms don't tools that other hosting platforms don't tools that other hosting platforms don't have. So podcasters that are using have. So podcasters that are using have. So podcasters that are using Flight Cast have this unfair advantage.

Flight Cast have this unfair advantage. Flight Cast have this unfair advantage. So go to flightcast.com/doac So go to flightcast.com/doac So go to flightcast.com/doac now. now. now. Of all the things I thought would ever Of all the things I thought would ever Of all the things I thought would ever turn up on my desk, a red light turn up on my desk, a red light turn up on my desk, a red light toothbrush was not one of them. Here we toothbrush was not one of them. Here we toothbrush was not one of them. Here we are. This is made by our sponsor Bon are. This is made by our sponsor Bon are. This is made by our sponsor Bon Charge and you'll probably know of their Charge and you'll probably know of their Charge and you'll probably know of their red light face mask and their infrared red light face mask and their infrared red light face mask and their infrared sauna blanket because I use them sauna blanket because I use them sauna blanket because I use them religiously and I've spoken about them religiously and I've spoken about them religiously and I've spoken about them on this podcast before. But their on this podcast before. But their on this podcast before. But their toothbrush is new to me. I was sent one toothbrush is new to me. I was sent one toothbrush is new to me. I was sent one of these a few weeks ago and ever since of these a few weeks ago and ever since of these a few weeks ago and ever since then I've been using it religiously then I've been using it religiously then I've been using it religiously because I love their products and this because I love their products and this because I love their products and this is the first toothbrush that combines is the first toothbrush that combines is the first toothbrush that combines both red light and near infrared light both red light and near infrared light both red light and near infrared light with sonic cleaning at the same time. with sonic cleaning at the same time. with sonic cleaning at the same time. The same red light technology that's The same red light technology that's The same red light technology that's used for skin inflammation is now built used for skin inflammation is now built used for skin inflammation is now built into a device you already know so well into a device you already know so well into a device you already know so well and I'm using it at least two times a and I'm using it at least two times a and I'm using it at least two times a day at the moment to clean my teeth. day at the moment to clean my teeth. day at the moment to clean my teeth. It's great for your gums, for It's great for your gums, for It's great for your gums, for stimulating gum circulation and for stimulating gum circulation and for stimulating gum circulation and for soreness and the best part is it's not soreness and the best part is it's not soreness and the best part is it's not an extra thing to add to your routine. an extra thing to add to your routine. an extra thing to add to your routine. It just replaces your current It just replaces your current It just replaces your current toothbrush. If you give it a try, you'll toothbrush. If you give it a try, you'll toothbrush. If you give it a try, you'll get 20% off at boncharge.com/doac get 20% off at boncharge.com/doac get 20% off at boncharge.com/doac and also you'll get free shipping and a and also you'll get free shipping and a and also you'll get free shipping and a one-year warranty. That's one-year warranty. That's one-year warranty. That's boncharge.com/doac.

What about inflammation in the body? So What about inflammation in the body? So what is inflammation and is there a link what is inflammation and is there a link what is inflammation and is there a link between creatine supplementation and between creatine supplementation and between creatine supplementation and inflammation? inflammation? inflammation? >> There is. So I unfortunately I'm 49. So >> There is. So I unfortunately I'm 49. So >> There is. So I unfortunately I'm 49. So at the age of 40 I have this systemic at the age of 40 I have this systemic at the age of 40 I have this systemic inflammation that went up. And we all inflammation that went up. And we all inflammation that went up. And we all know this because around the age of 30 know this because around the age of 30 know this because around the age of 30 were you know you can work out and were you know you can work out and were you know you can work out and nothing hurts and then all of a sudden nothing hurts and then all of a sudden nothing hurts and then all of a sudden you wake up one day when you're in your you wake up one day when you're in your you wake up one day when you're in your 40s and 50s and things hurt. And so 40s and 50s and things hurt. And so 40s and 50s and things hurt. And so systemic inflammation is happening all systemic inflammation is happening all systemic inflammation is happening all the time and unfortunately it the time and unfortunately it the time and unfortunately it accelerates aging. We're more sore more accelerates aging. We're more sore more accelerates aging. We're more sore more often and it can lead to a lot of often and it can lead to a lot of often and it can lead to a lot of arthritis or or joint pain and things arthritis or or joint pain and things arthritis or or joint pain and things like that. Creatine does have like that. Creatine does have like that. Creatine does have anti-inflammatory effects but a big anti-inflammatory effects but a big anti-inflammatory effects but a big distinction. Creatine is not like distinction. Creatine is not like distinction. Creatine is not like acetaminophen or ibuprofen which acetaminophen or ibuprofen which acetaminophen or ibuprofen which directly as a drug effect blocks that directly as a drug effect blocks that directly as a drug effect blocks that but it has been shown to decrease but it has been shown to decrease but it has been shown to decrease markers of inflammation specifically markers of inflammation specifically markers of inflammation specifically during long duration exercise. So this during long duration exercise. So this during long duration exercise. So this is an important distinction. Weight is an important distinction. Weight is an important distinction. Weight training is too acute. training is too acute. training is too acute. But when you do Ironman triathlon things But when you do Ironman triathlon things But when you do Ironman triathlon things like that those individuals who took like that those individuals who took like that those individuals who took creatine 20 grams a day for 5 days creatine 20 grams a day for 5 days creatine 20 grams a day for 5 days beforehand they had reductions in beforehand they had reductions in beforehand they had reductions in inflammation markers. So that might inflammation markers. So that might inflammation markers. So that might allow that individual to recover quicker allow that individual to recover quicker allow that individual to recover quicker not get ill and then perform more not get ill and then perform more not get ill and then perform more optimally. From a weight training optimally. From a weight training optimally. From a weight training perspective we see that it decreases perspective we see that it decreases perspective we see that it decreases markers of muscle damage. So it has markers of muscle damage. So it has markers of muscle damage. So it has these anti-inflammatory and these anti-inflammatory and these anti-inflammatory and anti-catabolic effects as well.

anti-catabolic effects as well. anti-catabolic effects as well. >> Interesting. >> Interesting. >> Interesting. >> Yeah. >> Yeah. >> Yeah. >> And what about people that have >> And what about people that have >> And what about people that have neurodegenerative disorders? neurodegenerative disorders? neurodegenerative disorders? >> Yes. So Alzheimer's is is the area we're >> Yes. So Alzheimer's is is the area we're >> Yes. So Alzheimer's is is the area we're really starting to focus on and a couple really starting to focus on and a couple really starting to focus on and a couple of single arm studies came out last year of single arm studies came out last year of single arm studies came out last year by Matt Taylor and Aaron Smith showing by Matt Taylor and Aaron Smith showing by Matt Taylor and Aaron Smith showing that 20 grams a day for 8 weeks did that 20 grams a day for 8 weeks did that 20 grams a day for 8 weeks did increase brain creatine levels in increase brain creatine levels in increase brain creatine levels in Alzheimer's patients and it seemed to Alzheimer's patients and it seemed to Alzheimer's patients and it seemed to improve measures of memory and cognition improve measures of memory and cognition improve measures of memory and cognition there as well. So again using the same there as well. So again using the same there as well. So again using the same mechanisms it decreases inflammation and mechanisms it decreases inflammation and mechanisms it decreases inflammation and maintains brain bioenergetics and it maintains brain bioenergetics and it maintains brain bioenergetics and it might actually have a neural protection might actually have a neural protection might actually have a neural protection effect as well. There's evidence in cell effect as well. There's evidence in cell effect as well. There's evidence in cell cultures and in rodents that there's cultures and in rodents that there's cultures and in rodents that there's some lines there but in humans we're some lines there but in humans we're some lines there but in humans we're still in the in the infancy. But if it still in the in the infancy. But if it still in the in the infancy. But if it can have any benefit to any neurological can have any benefit to any neurological can have any benefit to any neurological disease it's huge and there's a lot of disease it's huge and there's a lot of disease it's huge and there's a lot of hope especially around Alzheimer's. hope especially around Alzheimer's. hope especially around Alzheimer's. >> There was an 8-week trial in Alzheimer's >> There was an 8-week trial in Alzheimer's >> There was an 8-week trial in Alzheimer's patients that also showed modest muscle patients that also showed modest muscle patients that also showed modest muscle gains and a 1.9 kg increase in hand grip gains and a 1.9 kg increase in hand grip gains and a 1.9 kg increase in hand grip strength, strength, strength, which is a key predicator of survival in which is a key predicator of survival in which is a key predicator of survival in dementia patients. dementia patients. dementia patients. Um, which was a landmark study of 20 Um, which was a landmark study of 20 Um, which was a landmark study of 20 Alzheimer's patients found that taking Alzheimer's patients found that taking Alzheimer's patients found that taking 20 g of creatine daily for 8 weeks 20 g of creatine daily for 8 weeks 20 g of creatine daily for 8 weeks increased brain creatine levels by 11% increased brain creatine levels by 11% increased brain creatine levels by 11% and significantly improved the cognitive and significantly improved the cognitive and significantly improved the cognitive test scores they showed. That's the test scores they showed. That's the test scores they showed. That's the Journal of Psychiatry and Brain Science.

Journal of Psychiatry and Brain Science. Journal of Psychiatry and Brain Science. >> And that one's really exciting and I >> And that one's really exciting and I >> And that one's really exciting and I think more future uh studies will come think more future uh studies will come think more future uh studies will come out. The limitation with those is that out. The limitation with those is that out. The limitation with those is that there was no placebo to compare to, but there was no placebo to compare to, but there was no placebo to compare to, but again, it's just showing that yes, again, it's just showing that yes, again, it's just showing that yes, creatine can be used as an effective creatine can be used as an effective creatine can be used as an effective adjunct, yeah. adjunct, yeah. adjunct, yeah. >> And because there is impact on our >> And because there is impact on our >> And because there is impact on our brain, is there impact on our mental brain, is there impact on our mental brain, is there impact on our mental health with creatine? health with creatine? health with creatine? >> Excellent point. So, the best lines of >> Excellent point. So, the best lines of >> Excellent point. So, the best lines of evidence here come from clinical evidence here come from clinical evidence here come from clinical depression and anxiety. Uh, the group depression and anxiety. Uh, the group depression and anxiety. Uh, the group out of Utah in the United States have out of Utah in the United States have out of Utah in the United States have clearly shown that creatine in addition clearly shown that creatine in addition clearly shown that creatine in addition to other therapies, so this is to other therapies, so this is to other therapies, so this is important. Creatine by itself has never important. Creatine by itself has never important. Creatine by itself has never been shown to be a stand-alone, but with been shown to be a stand-alone, but with been shown to be a stand-alone, but with SSRIs or cognitive behavior therapy or SSRIs or cognitive behavior therapy or SSRIs or cognitive behavior therapy or methamphetamine use in populations under methamphetamine use in populations under methamphetamine use in populations under medical supervision, the addition of medical supervision, the addition of medical supervision, the addition of creatine seemed to improve symptoms and creatine seemed to improve symptoms and creatine seemed to improve symptoms and it's likely going back to all the ones it's likely going back to all the ones it's likely going back to all the ones we've already talked about where it we've already talked about where it we've already talked about where it improves uh bioenergetics, it improves improves uh bioenergetics, it improves improves uh bioenergetics, it improves uh neuro uh transmission or uh neuro uh transmission or uh neuro uh transmission or neuromodulation, neuromodulation, neuromodulation, uh but it also in animals has been shown uh but it also in animals has been shown uh but it also in animals has been shown to improve a protein called BDNF. to improve a protein called BDNF. to improve a protein called BDNF. Uh, so this protein is involved in brain Uh, so this protein is involved in brain Uh, so this protein is involved in brain plasticity. So, there's a whole bunch of plasticity. So, there's a whole bunch of plasticity. So, there's a whole bunch of emerging evidence and hope that creatine emerging evidence and hope that creatine emerging evidence and hope that creatine one day will be used uh as a treatment one day will be used uh as a treatment one day will be used uh as a treatment in the toolbox for a lot of these in the toolbox for a lot of these in the toolbox for a lot of these clinical uh issues. PTSD also comes to clinical uh issues. PTSD also comes to clinical uh issues. PTSD also comes to my mind.

my mind. my mind. >> There was a study in Gatorade Sports >> There was a study in Gatorade Sports >> There was a study in Gatorade Sports Science Institute and Pub which Pub Med Science Institute and Pub which Pub Med Science Institute and Pub which Pub Med published that said a a study of over published that said a a study of over published that said a a study of over 200,000 adults found that those who 200,000 adults found that those who 200,000 adults found that those who consumed the least amount of creatine in consumed the least amount of creatine in consumed the least amount of creatine in their daily diet had the highest rates their daily diet had the highest rates their daily diet had the highest rates of depressive symptoms. of depressive symptoms. of depressive symptoms. >> Yes, that's correct. And the common >> Yes, that's correct. And the common >> Yes, that's correct. And the common denominators, those with clinical denominators, those with clinical denominators, those with clinical depression or anxiety, when you measure depression or anxiety, when you measure depression or anxiety, when you measure their baseline creatine stores, very their baseline creatine stores, very their baseline creatine stores, very similar to concussion or Alzheimer's, similar to concussion or Alzheimer's, similar to concussion or Alzheimer's, they're reduced. So, therefore, they're reduced. So, therefore, they're reduced. So, therefore, obviously, this obviously, this obviously, this condition or series of conditions is condition or series of conditions is condition or series of conditions is causing a disruption at the brain causing a disruption at the brain causing a disruption at the brain bioenergetic level and creating levels bioenergetic level and creating levels bioenergetic level and creating levels are decreasing. are decreasing. are decreasing. >> There's another input that said, "In a >> There's another input that said, "In a >> There's another input that said, "In a clinical trial of women with major clinical trial of women with major clinical trial of women with major depression, adding 5 g of creatine to depression, adding 5 g of creatine to depression, adding 5 g of creatine to their daily antidepressant their daily antidepressant their daily antidepressant >> Yes. >> Yes. >> Yes. >> doubled their remission rate over 8 >> doubled their remission rate over 8 >> doubled their remission rate over 8 weeks." weeks." weeks." >> That's correct, yes. And that group is >> That's correct, yes. And that group is >> That's correct, yes. And that group is from uh Perik Renshaw's group out of from uh Perik Renshaw's group out of from uh Perik Renshaw's group out of Utah. Uh they do great work. Our hope, Utah. Uh they do great work. Our hope, Utah. Uh they do great work. Our hope, and I'm collaborating uh with some and I'm collaborating uh with some and I'm collaborating uh with some colleagues now to look at creatine as a colleagues now to look at creatine as a colleagues now to look at creatine as a standalone treatment versus placebo, standalone treatment versus placebo, standalone treatment versus placebo, could it have some beneficial effects could it have some beneficial effects could it have some beneficial effects there? So, that's very exciting to come there? So, that's very exciting to come there? So, that's very exciting to come out. out. out. >> If I really don't want to be >> If I really don't want to be >> If I really don't want to be supplementing with creatine, is there supplementing with creatine, is there supplementing with creatine, is there what are the foods that I can eat that what are the foods that I can eat that what are the foods that I can eat that are high in creatine naturally?

are high in creatine naturally? are high in creatine naturally? >> They're primarily uh animal based, so >> They're primarily uh animal based, so >> They're primarily uh animal based, so seafood and red meat. Um you know, seafood and red meat. Um you know, seafood and red meat. Um you know, herring is going to have one of the herring is going to have one of the herring is going to have one of the highest concentrations, uh salmon, uh as highest concentrations, uh salmon, uh as highest concentrations, uh salmon, uh as well as beef. Uh very small amounts in well as beef. Uh very small amounts in well as beef. Uh very small amounts in milk and dairy, so you'd have to drink milk and dairy, so you'd have to drink milk and dairy, so you'd have to drink all the the milk in the Jersey cow to all the the milk in the Jersey cow to all the the milk in the Jersey cow to get a sufficient amount. So, uh it get a sufficient amount. So, uh it get a sufficient amount. So, uh it definitely comes down to animal-based definitely comes down to animal-based definitely comes down to animal-based flesh, yeah. flesh, yeah. flesh, yeah. >> There's some of the studies that I that >> There's some of the studies that I that >> There's some of the studies that I that I love that I've I think I've heard you I love that I've I think I've heard you I love that I've I think I've heard you talk about before. One of them was um talk about before. One of them was um talk about before. One of them was um young athletes who took 5 g of creatine young athletes who took 5 g of creatine young athletes who took 5 g of creatine daily slept an average of 1 hour longer daily slept an average of 1 hour longer daily slept an average of 1 hour longer >> Yes. >> Yes. >> Yes. >> on training days. >> on training days. >> on training days. >> Yeah, we did that study a few years ago >> Yeah, we did that study a few years ago >> Yeah, we did that study a few years ago in uh uh young biological females who in uh uh young biological females who in uh uh young biological females who were healthy. And on the days that they were healthy. And on the days that they were healthy. And on the days that they trained and took creatine, trained and took creatine, trained and took creatine, this is interesting because they this is interesting because they this is interesting because they actually slept an hour longer uh actually slept an hour longer uh actually slept an hour longer uh compared to the placebo. So, this is a compared to the placebo. So, this is a compared to the placebo. So, this is a very interesting fact. So, creatine, you very interesting fact. So, creatine, you very interesting fact. So, creatine, you know, we now know it has brain know, we now know it has brain know, we now know it has brain bioenergetics, and there's two bioenergetics, and there's two bioenergetics, and there's two arguments. If it's making the brain arguments. If it's making the brain arguments. If it's making the brain recover, wouldn't you need less sleep, recover, wouldn't you need less sleep, recover, wouldn't you need less sleep, right? Now, in this study, it showed right? Now, in this study, it showed right? Now, in this study, it showed that improved. So, maybe these that improved. So, maybe these that improved. So, maybe these individuals trained at a higher capacity individuals trained at a higher capacity individuals trained at a higher capacity and allowed the brain to have more and allowed the brain to have more and allowed the brain to have more homeostasis to come back. So, this is an homeostasis to come back. So, this is an homeostasis to come back. So, this is an area uh a study that needs to be area uh a study that needs to be area uh a study that needs to be replicated in males as well to see can replicated in males as well to see can replicated in males as well to see can creatine improve sleep quantity, and if creatine improve sleep quantity, and if creatine improve sleep quantity, and if it is, I think that's a game changer. I it is, I think that's a game changer. I it is, I think that's a game changer. I I think everybody on the planet would I think everybody on the planet would I think everybody on the planet would raise their hand and say, "Hey, I need raise their hand and say, "Hey, I need raise their hand and say, "Hey, I need more sleep."

more sleep." more sleep." >> Is there anything else we haven't >> Is there anything else we haven't >> Is there anything else we haven't covered as it relates to creatine? covered as it relates to creatine? covered as it relates to creatine? >> You know, the expected gains versus the >> You know, the expected gains versus the >> You know, the expected gains versus the hype gains. I think there's evidence hype gains. I think there's evidence hype gains. I think there's evidence there that creatine can have a there that creatine can have a there that creatine can have a an effect. I I think it's getting an effect. I I think it's getting an effect. I I think it's getting overhyped especially around the brain overhyped especially around the brain overhyped especially around the brain for what it can do. It's one tool in the for what it can do. It's one tool in the for what it can do. It's one tool in the toolbox and I think it it's one of those toolbox and I think it it's one of those toolbox and I think it it's one of those things that I'd like to show or you things that I'd like to show or you things that I'd like to show or you know, talk about for sure, yeah. know, talk about for sure, yeah. know, talk about for sure, yeah. >> Well, what do you mean by that? >> Well, what do you mean by that? >> Well, what do you mean by that? >> So, if you think of the toolbox when it >> So, if you think of the toolbox when it >> So, if you think of the toolbox when it comes to a plan, whenever you need to go comes to a plan, whenever you need to go comes to a plan, whenever you need to go fix things, you simply say, "Where's my fix things, you simply say, "Where's my fix things, you simply say, "Where's my toolbox?" You can't do anything without toolbox?" You can't do anything without toolbox?" You can't do anything without a plan. And the way I like to preface a plan. And the way I like to preface a plan. And the way I like to preface this is the most popular tool in this is the most popular tool in this is the most popular tool in anybody's toolbox is the hammer. anybody's toolbox is the hammer. anybody's toolbox is the hammer. Now, Now, Now, from a lifestyle perspective, what do from a lifestyle perspective, what do from a lifestyle perspective, what do you think the hammer represents? What you think the hammer represents? What you think the hammer represents? What would you decide that the hammer would you decide that the hammer would you decide that the hammer represents? represents? represents? >> Um as in like a >> Um as in like a >> Um as in like a >> Is it weight training? Is it cardio? Is >> Is it weight training? Is it cardio? Is >> Is it weight training? Is it cardio? Is it creatine? Is it protein? Is it sleep? it creatine? Is it protein? Is it sleep? it creatine? Is it protein? Is it sleep? >> Sleep. >> Sleep. >> Sleep. >> Okay. So, I say weight training is going >> Okay. So, I say weight training is going >> Okay. So, I say weight training is going to be the hammer. to be the hammer. to be the hammer. >> Okay. >> Okay. >> Okay. >> Okay. >> Okay. >> Okay. Now, what about the screwdriver? Always Now, what about the screwdriver? Always Now, what about the screwdriver? Always need a screwdriver.

need a screwdriver. need a screwdriver. >> C- creatine. >> C- creatine. >> C- creatine. >> No, I think aerobic training or sleep >> No, I think aerobic training or sleep >> No, I think aerobic training or sleep comes way before creatine. comes way before creatine. comes way before creatine. >> Okay. >> Okay. >> Okay. >> But [clears throat] most people say, >> But [clears throat] most people say, >> But [clears throat] most people say, "Hey, I can fix a lot of things with "Hey, I can fix a lot of things with "Hey, I can fix a lot of things with that." Now, remember, we have a nice big that." Now, remember, we have a nice big that." Now, remember, we have a nice big toolbox. toolbox. toolbox. I like to think of creatine as the I like to think of creatine as the I like to think of creatine as the multifactorial wrench or screwdriver. multifactorial wrench or screwdriver. multifactorial wrench or screwdriver. Because creatine has profound benefits Because creatine has profound benefits Because creatine has profound benefits for muscle, a little bit for bone, of for muscle, a little bit for bone, of for muscle, a little bit for bone, of course, brain and other areas of the course, brain and other areas of the course, brain and other areas of the body. So, you can hit something with body. So, you can hit something with body. So, you can hit something with this. this. this. You can open it up and fix something You can open it up and fix something You can open it up and fix something with this. It's heavy. You can also pull with this. It's heavy. You can also pull with this. It's heavy. You can also pull out the measuring tape. Your argument, out the measuring tape. Your argument, out the measuring tape. Your argument, sleep. This could be protein, whichever sleep. This could be protein, whichever sleep. This could be protein, whichever it is. So, when you put all these things it is. So, when you put all these things it is. So, when you put all these things in your toolbox, you're now having a in your toolbox, you're now having a in your toolbox, you're now having a greater comprehensive plan to improve greater comprehensive plan to improve greater comprehensive plan to improve health. health. health. >> So, you said weight training was the >> So, you said weight training was the >> So, you said weight training was the hammer. hammer. hammer. >> Hammer. I like to consider if you were >> Hammer. I like to consider if you were >> Hammer. I like to consider if you were to choose one modality of exercise, to choose one modality of exercise, to choose one modality of exercise, weight training is a little bit superior weight training is a little bit superior weight training is a little bit superior to cardio. You get pretty much all the to cardio. You get pretty much all the to cardio. You get pretty much all the same benefits of cardiovascular exercise same benefits of cardiovascular exercise same benefits of cardiovascular exercise and then you get more with obviously an and then you get more with obviously an and then you get more with obviously an increase in lean tissue mass and increase in lean tissue mass and increase in lean tissue mass and performance. Uh weight training if done performance. Uh weight training if done performance. Uh weight training if done effectively can actually improve effectively can actually improve effectively can actually improve mitochondrial health. You can actually mitochondrial health. You can actually mitochondrial health. You can actually improve VO2 max if done correctly uh and improve VO2 max if done correctly uh and improve VO2 max if done correctly uh and you don't need a lot of it. So, I think you don't need a lot of it. So, I think you don't need a lot of it. So, I think we've switched from just doing cardio to we've switched from just doing cardio to we've switched from just doing cardio to now incorporating weight training to be now incorporating weight training to be now incorporating weight training to be effective.

effective. effective. >> So, weight training. >> So, weight training. >> So, weight training. >> Yes. >> Yes. >> Yes. >> What are the the sort of misconceptions >> What are the the sort of misconceptions >> What are the the sort of misconceptions about weight training and why are you so about weight training and why are you so about weight training and why are you so positive about it? positive about it? positive about it? >> Yeah, [clears throat] I think one of the >> Yeah, [clears throat] I think one of the >> Yeah, [clears throat] I think one of the biggest myths is that you always need to biggest myths is that you always need to biggest myths is that you always need to lift heavy to put on muscle mass. lift heavy to put on muscle mass. lift heavy to put on muscle mass. And well-renowned researchers in this And well-renowned researchers in this And well-renowned researchers in this area have clearly shown now that lighter area have clearly shown now that lighter area have clearly shown now that lighter weights if performed to a lot of effort, weights if performed to a lot of effort, weights if performed to a lot of effort, almost to fatigue, if done correctly, almost to fatigue, if done correctly, almost to fatigue, if done correctly, you can get as the same increases in you can get as the same increases in you can get as the same increases in muscle mass as then compared to lifting muscle mass as then compared to lifting muscle mass as then compared to lifting heavy weights. However, if your goal is heavy weights. However, if your goal is heavy weights. However, if your goal is just to get stronger, lifting heavy is just to get stronger, lifting heavy is just to get stronger, lifting heavy is always there. So, I think this is a cool always there. So, I think this is a cool always there. So, I think this is a cool thing for people. Some days if you have thing for people. Some days if you have thing for people. Some days if you have a little bit of soreness or you don't a little bit of soreness or you don't a little bit of soreness or you don't have a lot of energy, you can lift have a lot of energy, you can lift have a lot of energy, you can lift lighter weights but just to fatigue, lighter weights but just to fatigue, lighter weights but just to fatigue, whereas other days you come in Monday, whereas other days you come in Monday, whereas other days you come in Monday, you've had your coffee, whichever it is, you've had your coffee, whichever it is, you've had your coffee, whichever it is, you're ready to go, you can lift heavy. you're ready to go, you can lift heavy. you're ready to go, you can lift heavy. So, I think there's not one concrete So, I think there's not one concrete So, I think there's not one concrete way, there's a little bit of variety way, there's a little bit of variety way, there's a little bit of variety here as well. here as well. here as well. >> And why are you putting it above >> And why are you putting it above >> And why are you putting it above cardiovascular work? cardiovascular work? cardiovascular work? >> Yeah, I think the benefits there is that >> Yeah, I think the benefits there is that >> Yeah, I think the benefits there is that cardiovascular exercise will make you cardiovascular exercise will make you cardiovascular exercise will make you live longer and and healthier. But the live longer and and healthier. But the live longer and and healthier. But the downfall with cardiovascular exercise, downfall with cardiovascular exercise, downfall with cardiovascular exercise, it doesn't stimulate strength or the it doesn't stimulate strength or the it doesn't stimulate strength or the musculoskeletal system as much as we musculoskeletal system as much as we musculoskeletal system as much as we we'd hope. So, improving muscle mass and we'd hope. So, improving muscle mass and we'd hope. So, improving muscle mass and that is very difficult to do with that is very difficult to do with that is very difficult to do with cardio. Maybe sprint interval training cardio. Maybe sprint interval training cardio. Maybe sprint interval training will do that, but the cool thing with will do that, but the cool thing with will do that, but the cool thing with weight training is you get weight training is you get weight training is you get cardiovascular benefits, but you also cardiovascular benefits, but you also cardiovascular benefits, but you also get those profound musculoskeletal get those profound musculoskeletal get those profound musculoskeletal benefits. So, if I was to tell anybody benefits. So, if I was to tell anybody benefits. So, if I was to tell anybody if there's one form of exercise to do is if there's one form of exercise to do is if there's one form of exercise to do is weight training, but you got to do weight training, but you got to do weight training, but you got to do cardio as well. So, do both.

cardio as well. So, do both. cardio as well. So, do both. >> And if I just do weight training, what >> And if I just do weight training, what >> And if I just do weight training, what am I missing from not doing cardio am I missing from not doing cardio am I missing from not doing cardio training? training? training? >> Yeah, if you do weight training >> Yeah, if you do weight training >> Yeah, if you do weight training improperly where you're lifting heavy improperly where you're lifting heavy improperly where you're lifting heavy heavy weight with low repetitions all heavy weight with low repetitions all heavy weight with low repetitions all the time, you're likely going to the time, you're likely going to the time, you're likely going to jeopardize capillary density or jeopardize capillary density or jeopardize capillary density or mitochondrial health. These are things mitochondrial health. These are things mitochondrial health. These are things that sort of move blood flow to and from that sort of move blood flow to and from that sort of move blood flow to and from your muscles. You could decrease VO2 max your muscles. You could decrease VO2 max your muscles. You could decrease VO2 max or a fitness parameter for uh metabolic or a fitness parameter for uh metabolic or a fitness parameter for uh metabolic health fitness. So, at the end of the health fitness. So, at the end of the health fitness. So, at the end of the day, everybody should be doing both. day, everybody should be doing both. day, everybody should be doing both. But, if you only have time to do weight But, if you only have time to do weight But, if you only have time to do weight training or cardio, you still benefit training or cardio, you still benefit training or cardio, you still benefit cuz the majority of the population cuz the majority of the population cuz the majority of the population doesn't do any. doesn't do any. doesn't do any. >> And how how much how often do you think? >> And how how much how often do you think? >> And how how much how often do you think? >> Yeah, it's amazing that it's a small >> Yeah, it's amazing that it's a small >> Yeah, it's amazing that it's a small amount. So, let's just do cardio. Most amount. So, let's just do cardio. Most amount. So, let's just do cardio. Most countries will say 150 minutes of countries will say 150 minutes of countries will say 150 minutes of physical activity at a moderate level physical activity at a moderate level physical activity at a moderate level over a week. Uh I'm I'm okay with that. over a week. Uh I'm I'm okay with that. over a week. Uh I'm I'm okay with that. I'd like it to be higher. I'd also like I'd like it to be higher. I'd also like I'd like it to be higher. I'd also like the intensity to be a bit higher. So, the intensity to be a bit higher. So, the intensity to be a bit higher. So, when you tell an average individual 150 when you tell an average individual 150 when you tell an average individual 150 minutes a week, most people will say, minutes a week, most people will say, minutes a week, most people will say, "Well, I'm going to do 70 or I'm going "Well, I'm going to do 70 or I'm going "Well, I'm going to do 70 or I'm going to do 30. I'm going to hold the couch to do 30. I'm going to hold the couch to do 30. I'm going to hold the couch down and watch Netflix." So, we give down and watch Netflix." So, we give down and watch Netflix." So, we give them 150 and we say, "You know, if you them 150 and we say, "You know, if you them 150 and we say, "You know, if you can do 21 minutes or two 22 minutes a can do 21 minutes or two 22 minutes a can do 21 minutes or two 22 minutes a day for 7 days a week, that's going to day for 7 days a week, that's going to day for 7 days a week, that's going to be a brisk walk or whichever." We'd like be a brisk walk or whichever." We'd like be a brisk walk or whichever." We'd like to be at a higher intensity if possible.

to be at a higher intensity if possible. to be at a higher intensity if possible. Now, when it comes to weight training, Now, when it comes to weight training, Now, when it comes to weight training, this might be surprising, but 2 days a this might be surprising, but 2 days a this might be surprising, but 2 days a week or more is all you basically need week or more is all you basically need week or more is all you basically need and you can do a whole body routine. So, and you can do a whole body routine. So, and you can do a whole body routine. So, you don't need to go in there and just you don't need to go in there and just you don't need to go in there and just do chest and biceps Monday and then legs do chest and biceps Monday and then legs do chest and biceps Monday and then legs Tuesday. You can, but if you say, "I Tuesday. You can, but if you say, "I Tuesday. You can, but if you say, "I want to do whole body training Monday, want to do whole body training Monday, want to do whole body training Monday, Wednesday, Friday," that is great as Wednesday, Friday," that is great as Wednesday, Friday," that is great as well. So, a little bit of volume or well. So, a little bit of volume or well. So, a little bit of volume or frequency goes a long way, especially as frequency goes a long way, especially as frequency goes a long way, especially as we get older. That's the key. we get older. That's the key. we get older. That's the key. >> Why especially as we get older? >> Why especially as we get older? >> Why especially as we get older? >> Well, based on this graph here, it's >> Well, based on this graph here, it's >> Well, based on this graph here, it's clearly showing a detrimental effect. clearly showing a detrimental effect. clearly showing a detrimental effect. So, if you can see here, you know, you So, if you can see here, you know, you So, if you can see here, you know, you have muscle mass on the the x-axis or have muscle mass on the the x-axis or have muscle mass on the the x-axis or the y-axis and then you're having all the y-axis and then you're having all the y-axis and then you're having all the catastrophic effects as we get the catastrophic effects as we get the catastrophic effects as we get older. So, unfortunately, you know, 20 older. So, unfortunately, you know, 20 older. So, unfortunately, you know, 20 and 30 looks great. and 30 looks great. and 30 looks great. >> When you're 20 and 40 years old. >> When you're 20 and 40 years old. >> When you're 20 and 40 years old. >> When you're 20 and 40 years old or all >> When you're 20 and 40 years old or all >> When you're 20 and 40 years old or all the way from 20 to 40, you can see, the way from 20 to 40, you can see, the way from 20 to 40, you can see, great. That's probably the area that great. That's probably the area that great. That's probably the area that you're going to have the most muscle. you're going to have the most muscle. you're going to have the most muscle. >> Yeah. >> Yeah. >> Yeah. >> But, look what happens 40, age 60, 80, >> But, look what happens 40, age 60, 80, >> But, look what happens 40, age 60, 80, and if you live to be 100. and if you live to be 100. and if you live to be 100. It's catastrophic. You're losing muscle It's catastrophic. You're losing muscle It's catastrophic. You're losing muscle mass at an accelerated rate. On average, mass at an accelerated rate. On average, mass at an accelerated rate. On average, it's about 1% per year after the age of it's about 1% per year after the age of it's about 1% per year after the age of 40.

40. 40. >> Even if you're training. >> Even if you're training. >> Even if you're training. >> So, if you're training, you're >> So, if you're training, you're >> So, if you're training, you're maintaining that. So, this is the maintaining that. So, this is the maintaining that. So, this is the average sedentary inactive population. average sedentary inactive population. average sedentary inactive population. You lose strength at about 1. or 1 to 3% You lose strength at about 1. or 1 to 3% You lose strength at about 1. or 1 to 3% even faster. Now, even faster. Now, even faster. Now, if we were to maintain resistance if we were to maintain resistance if we were to maintain resistance training, that muscle mass would training, that muscle mass would training, that muscle mass would plateau. plateau. plateau. So, I can't stress this enough. Although So, I can't stress this enough. Although So, I can't stress this enough. Although we focus on creatine, if you were to we focus on creatine, if you were to we focus on creatine, if you were to choose one thing to do today is choose one thing to do today is choose one thing to do today is exercise. And the only form of exercise exercise. And the only form of exercise exercise. And the only form of exercise that really maintains muscle is weight that really maintains muscle is weight that really maintains muscle is weight bearing or uh resistance training. bearing or uh resistance training. bearing or uh resistance training. And if that's the case, you're going to And if that's the case, you're going to And if that's the case, you're going to have way more muscle later on in life, have way more muscle later on in life, have way more muscle later on in life, so you can pick up the grandkids. You so you can pick up the grandkids. You so you can pick up the grandkids. You can walk those stairs. You can do more can walk those stairs. You can do more can walk those stairs. You can do more functionality things later on in life. functionality things later on in life. functionality things later on in life. >> Can you not just do I don't know, 60 >> Can you not just do I don't know, 60 >> Can you not just do I don't know, 60 years old start training then? years old start training then? years old start training then? >> You can absolutely, and you get profound >> You can absolutely, and you get profound >> You can absolutely, and you get profound benefits. You can be 80 or 100 and you benefits. You can be 80 or 100 and you benefits. You can be 80 or 100 and you still get benefits. It's never too late still get benefits. It's never too late still get benefits. It's never too late to start. to start. to start. But one of the things we've already But one of the things we've already But one of the things we've already talked about is if you do weight talked about is if you do weight talked about is if you do weight training and add in a little bit of training and add in a little bit of training and add in a little bit of creatine, creatine, creatine, it gets a bit higher. If you added in it gets a bit higher. If you added in it gets a bit higher. If you added in protein, it gets even higher. So, again, protein, it gets even higher. So, again, protein, it gets even higher. So, again, nutrition, you know, if exercise is nutrition, you know, if exercise is nutrition, you know, if exercise is king, the queen is going to be king, the queen is going to be king, the queen is going to be nutrition. They go hand in hand all nutrition. They go hand in hand all nutrition. They go hand in hand all throughout lifespan. You got to have throughout lifespan. You got to have throughout lifespan. You got to have both.

both. both. >> And on the subject of protein, you're >> And on the subject of protein, you're >> And on the subject of protein, you're saying that can when combined with saying that can when combined with saying that can when combined with creatine, it's a creatine, it's a creatine, it's a um force multiplier. um force multiplier. um force multiplier. >> It's It's a force multiplier when it >> It's It's a force multiplier when it >> It's It's a force multiplier when it comes to performance and lean tissue comes to performance and lean tissue comes to performance and lean tissue mass. So, there's been a few studies mass. So, there's been a few studies mass. So, there's been a few studies when you combine uh a high quality when you combine uh a high quality when you combine uh a high quality protein with creatine, they have been protein with creatine, they have been protein with creatine, they have been shown to increase lean tissue mass and shown to increase lean tissue mass and shown to increase lean tissue mass and muscle performance a little bit more muscle performance a little bit more muscle performance a little bit more than each alone, yeah. than each alone, yeah. than each alone, yeah. >> Does the average person get enough >> Does the average person get enough >> Does the average person get enough protein through their diet? protein through their diet? protein through their diet? >> You know, I think nowadays we do. And >> You know, I think nowadays we do. And >> You know, I think nowadays we do. And And I think this is over hyped as well. And I think this is over hyped as well. And I think this is over hyped as well. I think if you're getting about 1.2 to I think if you're getting about 1.2 to I think if you're getting about 1.2 to 1.6 g per kilogram. So, you know, if 1.6 g per kilogram. So, you know, if 1.6 g per kilogram. So, you know, if you're 70 kg, that's going to be on you're 70 kg, that's going to be on you're 70 kg, that's going to be on average about 84 to about 115 g of average about 84 to about 115 g of average about 84 to about 115 g of protein. I think we're so conscious now protein. I think we're so conscious now protein. I think we're so conscious now of the health benefits of protein uh of the health benefits of protein uh of the health benefits of protein uh that most people are. I think if you're that most people are. I think if you're that most people are. I think if you're training really intensely five, six days training really intensely five, six days training really intensely five, six days a week and you take a gram per pound, a week and you take a gram per pound, a week and you take a gram per pound, that's probably the max. But a lot of that's probably the max. But a lot of that's probably the max. But a lot of times when you take an excess protein, times when you take an excess protein, times when you take an excess protein, it doesn't go to your body area that it doesn't go to your body area that it doesn't go to your body area that you're probably hoping. It doesn't all you're probably hoping. It doesn't all you're probably hoping. It doesn't all go to your muscle. It's used for other go to your muscle. It's used for other go to your muscle. It's used for other things like hormones and uh blood cells, things like hormones and uh blood cells, things like hormones and uh blood cells, things like that. But I think nowadays things like that. But I think nowadays things like that. But I think nowadays most people are likely getting enough most people are likely getting enough most people are likely getting enough protein. The question is, are they protein. The question is, are they protein. The question is, are they getting enough high-quality protein? So, getting enough high-quality protein? So, getting enough high-quality protein? So, vegans and vegetarians can definitely vegans and vegetarians can definitely vegans and vegetarians can definitely get enough protein. They might just need get enough protein. They might just need get enough protein. They might just need to eat a little bit more to get all to eat a little bit more to get all to eat a little bit more to get all those essential amino acids, which we those essential amino acids, which we those essential amino acids, which we need.

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now to get started. now to get started. >> Menopause. >> Menopause. >> Menopause. >> Yes. >> Yes. >> Yes. >> We talked a little bit briefly about >> We talked a little bit briefly about >> We talked a little bit briefly about menopause, bringing both together the menopause, bringing both together the menopause, bringing both together the subjects of muscle, but also of subjects of muscle, but also of subjects of muscle, but also of creatine. creatine. creatine. >> Yes. >> Yes. >> Yes. >> How How does those two things impact >> How How does those two things impact >> How How does those two things impact a woman's journey through menopause? a woman's journey through menopause? a woman's journey through menopause? >> Yeah. So, we know from animal cells that >> Yeah. So, we know from animal cells that >> Yeah. So, we know from animal cells that estrogen is highly involved in creatine estrogen is highly involved in creatine estrogen is highly involved in creatine metabolism. Estrogen seems to be metabolism. Estrogen seems to be metabolism. Estrogen seems to be implicated in the enzymes that are implicated in the enzymes that are implicated in the enzymes that are needed to make creatine. And then needed to make creatine. And then needed to make creatine. And then estrogen also has estrogen also has estrogen also has a huge impact on a huge impact on a huge impact on not only brain bioenergetics, but muscle not only brain bioenergetics, but muscle not only brain bioenergetics, but muscle metabolism, as well. So, metabolism, as well. So, metabolism, as well. So, as the the female goes from a as the the female goes from a as the the female goes from a premenopausal stage to perimenopausal premenopausal stage to perimenopausal premenopausal stage to perimenopausal stage to the postmenopausal transition, stage to the postmenopausal transition, stage to the postmenopausal transition, if estrogen is decreasing, if estrogen is decreasing, if estrogen is decreasing, and then independent of their diet, we and then independent of their diet, we and then independent of their diet, we think creatine has bone effects and think creatine has bone effects and think creatine has bone effects and muscle effects and of course we've muscle effects and of course we've muscle effects and of course we've talked about the cognitive effects talked about the cognitive effects talked about the cognitive effects there. So, from a whole skeleton there. So, from a whole skeleton there. So, from a whole skeleton perspective I think everybody should be, perspective I think everybody should be, perspective I think everybody should be, but of course the perimenopausal, but of course the perimenopausal, but of course the perimenopausal, postmenopausal transition is good. And postmenopausal transition is good. And postmenopausal transition is good. And then that brings up a question about then that brings up a question about then that brings up a question about what about really young premenopausal what about really young premenopausal what about really young premenopausal females, you know, optimal health? What females, you know, optimal health? What females, you know, optimal health? What if we built up their tissues more? Maybe if we built up their tissues more? Maybe if we built up their tissues more? Maybe that would offset the rate of this that would offset the rate of this that would offset the rate of this decline over time as well. So, that's decline over time as well. So, that's decline over time as well. So, that's what we're hoping to get to.

what we're hoping to get to. what we're hoping to get to. >> Is creatine safe for kids? >> Is creatine safe for kids? >> Is creatine safe for kids? >> So, it's interesting you bring that up >> So, it's interesting you bring that up >> So, it's interesting you bring that up and the current body of evidence and the current body of evidence and the current body of evidence suggests yes at recommended dosages. suggests yes at recommended dosages. suggests yes at recommended dosages. Good researchers in the United States Good researchers in the United States Good researchers in the United States put out multiple reviews looking at put out multiple reviews looking at put out multiple reviews looking at creatine in adolescent children and creatine in adolescent children and creatine in adolescent children and teenagers. Improves balance, agility, teenagers. Improves balance, agility, teenagers. Improves balance, agility, body composition. If anything, they want body composition. If anything, they want body composition. If anything, they want to get at least 1 g per day because in to get at least 1 g per day because in to get at least 1 g per day because in children they want to have an children they want to have an children they want to have an optimization for bone health as well as optimization for bone health as well as optimization for bone health as well as muscle development. But again, if any muscle development. But again, if any muscle development. But again, if any parents are watching, obviously talk to parents are watching, obviously talk to parents are watching, obviously talk to their medical practitioner, but all the their medical practitioner, but all the their medical practitioner, but all the current reviews currently says suggest current reviews currently says suggest current reviews currently says suggest that it's safe. that it's safe. that it's safe. >> And we're talking about We're not >> And we're talking about We're not >> And we're talking about We're not talking about babies here. We're talking talking about babies here. We're talking talking about babies here. We're talking about about about >> Yeah, we're talking about adolescents >> Yeah, we're talking about adolescents >> Yeah, we're talking about adolescents all the way into teenage years. When it all the way into teenage years. When it all the way into teenage years. When it comes to baby or infancy, out of comes to baby or infancy, out of comes to baby or infancy, out of Australia Stacy Allison is starting to Australia Stacy Allison is starting to Australia Stacy Allison is starting to do that work there as well, but we don't do that work there as well, but we don't do that work there as well, but we don't have a lot of data in humans yet, but have a lot of data in humans yet, but have a lot of data in humans yet, but that is an area to to pay attention to that is an area to to pay attention to that is an area to to pay attention to for sure. Yeah. for sure. Yeah. for sure. Yeah. >> What is the most important thing we >> What is the most important thing we >> What is the most important thing we haven't talked about that we should have haven't talked about that we should have haven't talked about that we should have talked about, doctor? talked about, doctor? talked about, doctor? >> Yeah, I think one of the big things is >> Yeah, I think one of the big things is >> Yeah, I think one of the big things is the safety profile of creatine. There's the safety profile of creatine. There's the safety profile of creatine. There's been, you know, hundreds of randomized been, you know, hundreds of randomized been, you know, hundreds of randomized controlled trials now on creatine. The controlled trials now on creatine. The controlled trials now on creatine. The safety profile is is exceptional.

safety profile is is exceptional. safety profile is is exceptional. >> [snorts] >> [snorts] >> [snorts] >> Last year they put out a study looking >> Last year they put out a study looking >> Last year they put out a study looking at over 25,000 cases and creatine even at over 25,000 cases and creatine even at over 25,000 cases and creatine even over 10 g a day for many years has been over 10 g a day for many years has been over 10 g a day for many years has been very, very safe and effective. One area very, very safe and effective. One area very, very safe and effective. One area that comes up is that comes up is that comes up is what about the timing? Does it matter what about the timing? Does it matter what about the timing? Does it matter when I take it? And And the cool thing when I take it? And And the cool thing when I take it? And And the cool thing is we just got a paper accepted two days is we just got a paper accepted two days is we just got a paper accepted two days ago putting the nail in the coffin on ago putting the nail in the coffin on ago putting the nail in the coffin on this. And at the end of the day you can this. And at the end of the day you can this. And at the end of the day you can take creatine at any time of the day. take creatine at any time of the day. take creatine at any time of the day. You can take it in the morning with You can take it in the morning with You can take it in the morning with breakfast. You can take it right before breakfast. You can take it right before breakfast. You can take it right before workout. I take some during. You can workout. I take some during. You can workout. I take some during. You can take it after go to bed. It doesn't take it after go to bed. It doesn't take it after go to bed. It doesn't matter when you take it as well. matter when you take it as well. matter when you take it as well. >> So, you can take it right before sleep. >> So, you can take it right before sleep. >> So, you can take it right before sleep. >> You can. >> You can. >> You can. >> And it won't impact your sleep. >> And it won't impact your sleep. >> And it won't impact your sleep. >> No, uh currently we haven't exactly >> No, uh currently we haven't exactly >> No, uh currently we haven't exactly assessed the effect on sleep, but uh assessed the effect on sleep, but uh assessed the effect on sleep, but uh another study looked at it in the another study looked at it in the another study looked at it in the evening and it had no detrimental effect evening and it had no detrimental effect evening and it had no detrimental effect there as well. there as well. there as well. >> And what else? What else is the other >> And what else? What else is the other >> And what else? What else is the other questions that you get messaged with or questions that you get messaged with or questions that you get messaged with or asked most often, doctor? asked most often, doctor? asked most often, doctor? >> Yeah, can I spread out creatine all >> Yeah, can I spread out creatine all >> Yeah, can I spread out creatine all throughout the day? So, for example, we throughout the day? So, for example, we throughout the day? So, for example, we have like if we were to take creatine in have like if we were to take creatine in have like if we were to take creatine in a gummy form or a candy, you can a gummy form or a candy, you can a gummy form or a candy, you can actually have, you know, one or two of actually have, you know, one or two of actually have, you know, one or two of these every hour all throughout the day. these every hour all throughout the day. these every hour all throughout the day. You can have it uh uh periodically. So, You can have it uh uh periodically. So, You can have it uh uh periodically. So, you don't have to take creatine all at you don't have to take creatine all at you don't have to take creatine all at once. You can take it in smaller amounts once. You can take it in smaller amounts once. You can take it in smaller amounts all throughout the day. And if anything, all throughout the day. And if anything, all throughout the day. And if anything, there's been a study uh a few years ago there's been a study uh a few years ago there's been a study uh a few years ago showing that 1 g every 30 minutes up to showing that 1 g every 30 minutes up to showing that 1 g every 30 minutes up to 20 g dose uh seemed to retain more in 20 g dose uh seemed to retain more in 20 g dose uh seemed to retain more in the body and that was beneficial as the body and that was beneficial as the body and that was beneficial as well.

well. well. >> What do you think of these gummies? >> What do you think of these gummies? >> What do you think of these gummies? >> You know, there's only been a few >> You know, there's only been a few >> You know, there's only been a few companies that have actually shown some companies that have actually shown some companies that have actually shown some validity and reliability. Um as long validity and reliability. Um as long validity and reliability. Um as long [snorts] as they're third-party tested, [snorts] as they're third-party tested, [snorts] as they're third-party tested, they're very, very effective. You want they're very, very effective. You want they're very, very effective. You want to try one? to try one? to try one? >> Are they Are they third-party tested? >> Are they Are they third-party tested? >> Are they Are they third-party tested? >> They're third-party The green ones, yep. >> They're third-party The green ones, yep. >> They're third-party The green ones, yep. And the bottom ones, third-party tested, And the bottom ones, third-party tested, And the bottom ones, third-party tested, yep. yep. yep. >> What but you know, the stuff that makes >> What but you know, the stuff that makes >> What but you know, the stuff that makes it a gummy, is that stuff Is that stuff it a gummy, is that stuff Is that stuff it a gummy, is that stuff Is that stuff good for you? good for you? good for you? >> So, the issue there is does the >> So, the issue there is does the >> So, the issue there is does the manufacturing trying to keep the uh manufacturing trying to keep the uh manufacturing trying to keep the uh creatine together uh influence it? It creatine together uh influence it? It creatine together uh influence it? It can, and there's only been a few uh uh can, and there's only been a few uh uh can, and there's only been a few uh uh companies out there. The one you're companies out there. The one you're companies out there. The one you're eating is by Create from the United eating is by Create from the United eating is by Create from the United States. States. States. They have had uh multiple trials. They have had uh multiple trials. They have had uh multiple trials. They're the first uh company that They're the first uh company that They're the first uh company that actually look at uh randomized control actually look at uh randomized control actually look at uh randomized control trial to show improvements in volleyball trial to show improvements in volleyball trial to show improvements in volleyball players with the gummies. players with the gummies. players with the gummies. Children love them. Older adults, this Children love them. Older adults, this Children love them. Older adults, this has become an area of interest where uh has become an area of interest where uh has become an area of interest where uh chewing ability or taste sensation has chewing ability or taste sensation has chewing ability or taste sensation has gone down, uh they seem to be very gone down, uh they seem to be very gone down, uh they seem to be very convenient and effective. Uh you can convenient and effective. Uh you can convenient and effective. Uh you can have these at your desk, whichever. You have these at your desk, whichever. You have these at your desk, whichever. You don't need the white powder to mix. So, don't need the white powder to mix. So, don't need the white powder to mix. So, there The companies are coming up with there The companies are coming up with there The companies are coming up with more viable ways to get creatine in more viable ways to get creatine in more viable ways to get creatine in there. But to your point, you always there. But to your point, you always there. But to your point, you always want to make sure the company's want to make sure the company's want to make sure the company's third-party tested. It uses a third-party tested. It uses a third-party tested. It uses a high-quality creatine, and it actually high-quality creatine, and it actually high-quality creatine, and it actually has a source of creatine in there as has a source of creatine in there as has a source of creatine in there as well.

well. well. >> Cuz I remember [snorts] watching a >> Cuz I remember [snorts] watching a >> Cuz I remember [snorts] watching a YouTube video by a guy called James YouTube video by a guy called James YouTube video by a guy called James Smith who's been on the show before. Smith who's been on the show before. Smith who's been on the show before. >> Yeah. >> Yeah. >> Yeah. >> And he did some testing on >> And he did some testing on >> And he did some testing on >> Yes. >> Yes. >> Yes. >> the off-the-shelf creatine um and found >> the off-the-shelf creatine um and found >> the off-the-shelf creatine um and found that a lot of them didn't contain any that a lot of them didn't contain any that a lot of them didn't contain any creatine. creatine. creatine. >> 90% and there was only a few and the one >> 90% and there was only a few and the one >> 90% and there was only a few and the one that you did uh consume it did. Yeah, that you did uh consume it did. Yeah, that you did uh consume it did. Yeah, 1.5. 1.5. 1.5. >> How isn't that crazy that you can go buy >> How isn't that crazy that you can go buy >> How isn't that crazy that you can go buy creatine and it has no creatine in it? creatine and it has no creatine in it? creatine and it has no creatine in it? >> Yeah, so that's why I think for the >> Yeah, so that's why I think for the >> Yeah, so that's why I think for the consumers watching you got to do a consumers watching you got to do a consumers watching you got to do a little bit of homework and look at those little bit of homework and look at those little bit of homework and look at those three things. Make sure third-party three things. Make sure third-party three things. Make sure third-party tested it has a logo clearly on the tested it has a logo clearly on the tested it has a logo clearly on the packaging. If it doesn't, I would packaging. If it doesn't, I would packaging. If it doesn't, I would strongly advise you not to consume it. strongly advise you not to consume it. strongly advise you not to consume it. >> Of all the of all the studies that >> Of all the of all the studies that >> Of all the of all the studies that you've encountered on all the subjects you've encountered on all the subjects you've encountered on all the subjects we've talked about muscle, protein, we've talked about muscle, protein, we've talked about muscle, protein, creatine, are there studies that were creatine, are there studies that were creatine, are there studies that were pivotal in how you think about these pivotal in how you think about these pivotal in how you think about these subjects? subjects? subjects? >> Yeah, there was. So the the landmark >> Yeah, there was. So the the landmark >> Yeah, there was. So the the landmark study came out in 1992 study came out in 1992 study came out in 1992 uh and it clearly showed that 5 g uh and it clearly showed that 5 g uh and it clearly showed that 5 g elevated creatine in the blood. But if elevated creatine in the blood. But if elevated creatine in the blood. But if you took multiple 5 g dosages it you took multiple 5 g dosages it you took multiple 5 g dosages it maintained that throughout the day. So maintained that throughout the day. So maintained that throughout the day. So this is where the dose of 5 g seems to this is where the dose of 5 g seems to this is where the dose of 5 g seems to be very very viable. And the other one be very very viable. And the other one be very very viable. And the other one showed that "Hey, I don't want to take showed that "Hey, I don't want to take showed that "Hey, I don't want to take five. What if I only want to take 3 g?" five. What if I only want to take 3 g?" five. What if I only want to take 3 g?" So 3 g seems to be the lowest most So 3 g seems to be the lowest most So 3 g seems to be the lowest most effective dose and you just need to take effective dose and you just need to take effective dose and you just need to take that for 1 month and you'll saturate that for 1 month and you'll saturate that for 1 month and you'll saturate your muscles. So again, you have options your muscles. So again, you have options your muscles. So again, you have options to take as little amount or high amount to take as little amount or high amount to take as little amount or high amount as as as you want over time. But I think as as as you want over time. But I think as as as you want over time. But I think one of the biggest studies is that we one of the biggest studies is that we one of the biggest studies is that we did was the 2-year trial in did was the 2-year trial in did was the 2-year trial in postmenopausal women where we gave 0.14 postmenopausal women where we gave 0.14 postmenopausal women where we gave 0.14 g of creatine and it really seemed to g of creatine and it really seemed to g of creatine and it really seemed to improve or have an effect on bone improve or have an effect on bone improve or have an effect on bone preservation as well as muscle preservation as well as muscle preservation as well as muscle performance. So these are the the performance. So these are the the performance. So these are the the studies that seem to come to my mind.

studies that seem to come to my mind. studies that seem to come to my mind. We've done quite a few but they seem to We've done quite a few but they seem to We've done quite a few but they seem to be the landmark ones, yeah. be the landmark ones, yeah. be the landmark ones, yeah. >> And what are the supplements that you >> And what are the supplements that you >> And what are the supplements that you take outside of creatine? take outside of creatine? take outside of creatine? >> Yes, for sure. So on a daily basis it's >> Yes, for sure. So on a daily basis it's >> Yes, for sure. So on a daily basis it's a probiotic with food in the morning and a probiotic with food in the morning and a probiotic with food in the morning and evening and that's something I just evening and that's something I just evening and that's something I just recently learned. I was taking it on an recently learned. I was taking it on an recently learned. I was taking it on an empty stomach. My probiotic I take two empty stomach. My probiotic I take two empty stomach. My probiotic I take two to four forms of magnesium, one before to four forms of magnesium, one before to four forms of magnesium, one before bed and then one in the day 38 for bed and then one in the day 38 for bed and then one in the day 38 for cognition and function. I take cognition and function. I take cognition and function. I take 2,000 international units of vitamin D. 2,000 international units of vitamin D. >> [snorts] >> I always take protein on a sufficient >> I always take protein on a sufficient >> I always take protein on a sufficient basis as well. And then I take about 4 g basis as well. And then I take about 4 g basis as well. And then I take about 4 g of omega-3 fatty acids and I always take of omega-3 fatty acids and I always take of omega-3 fatty acids and I always take one of the omega-3 fatty acids post one of the omega-3 fatty acids post one of the omega-3 fatty acids post exercise cuz that seems to be the best exercise cuz that seems to be the best exercise cuz that seems to be the best time to take it. time to take it. time to take it. >> So omega-3, magnesium, vitamin D. >> So omega-3, magnesium, vitamin D. >> So omega-3, magnesium, vitamin D. >> Vitamin D, probiotics, of course >> Vitamin D, probiotics, of course >> Vitamin D, probiotics, of course creatine and protein I take powder and creatine and protein I take powder and creatine and protein I take powder and or through dietary food. Every now and or through dietary food. Every now and or through dietary food. Every now and then I don't eat a lot of red meat, so then I don't eat a lot of red meat, so then I don't eat a lot of red meat, so I'll take iron, but not on a consistent I'll take iron, but not on a consistent I'll take iron, but not on a consistent basis. basis. basis. >> And you know >> And you know >> And you know >> And I'm hoping the new one >> And I'm hoping the new one >> And I'm hoping the new one is this is an area of controversy, NAD. is this is an area of controversy, NAD. is this is an area of controversy, NAD. This is the you know, it's a precursor This is the you know, it's a precursor This is the you know, it's a precursor for a main enzyme that's highly involved for a main enzyme that's highly involved for a main enzyme that's highly involved in metabolism. There's been evidence to in metabolism. There's been evidence to in metabolism. There's been evidence to suggest it goes down with aging, so my suggest it goes down with aging, so my suggest it goes down with aging, so my eye is closely on that to see if that's eye is closely on that to see if that's eye is closely on that to see if that's going to be something to come up in the going to be something to come up in the going to be something to come up in the play.

play. play. And a multivitamin, you know, started And a multivitamin, you know, started And a multivitamin, you know, started with Flintstones vitamins as a kid and I with Flintstones vitamins as a kid and I with Flintstones vitamins as a kid and I take a multivitamin daily as a safety take a multivitamin daily as a safety take a multivitamin daily as a safety net. net. net. >> I noticed that when I looked at your >> I noticed that when I looked at your >> I noticed that when I looked at your video in the interview you did with Dr. video in the interview you did with Dr. video in the interview you did with Dr. Rhonda Patrick, a lot of the comments Rhonda Patrick, a lot of the comments Rhonda Patrick, a lot of the comments were from [clears throat] people in were from [clears throat] people in were from [clears throat] people in their 60s, 70s, and 80s. And I wondered their 60s, 70s, and 80s. And I wondered their 60s, 70s, and 80s. And I wondered why that was. If you just I was just why that was. If you just I was just why that was. If you just I was just looking at the top three or four looking at the top three or four looking at the top three or four comments and it's a 71-year-old, it's an comments and it's a 71-year-old, it's an comments and it's a 71-year-old, it's an 82-year-old, it's a 53-year-old who's 82-year-old, it's a 53-year-old who's 82-year-old, it's a 53-year-old who's contending with Alzheimer's. contending with Alzheimer's. contending with Alzheimer's. Why is that? Why is that? Why is that? >> Yeah, I think it's the awareness and >> Yeah, I think it's the awareness and >> Yeah, I think it's the awareness and education now and social media's really education now and social media's really education now and social media's really helped with this getting our helped with this getting our helped with this getting our evidence-based research out to the evidence-based research out to the evidence-based research out to the public and the awareness that creatine public and the awareness that creatine public and the awareness that creatine is just not for young males to get is just not for young males to get is just not for young males to get bigger, stronger, faster. If anything, bigger, stronger, faster. If anything, bigger, stronger, faster. If anything, when you go to an aging body and they're when you go to an aging body and they're when you go to an aging body and they're predisposed to age-related muscle loss, predisposed to age-related muscle loss, predisposed to age-related muscle loss, strength loss, functionality, bone loss, strength loss, functionality, bone loss, strength loss, functionality, bone loss, and atrophy in the brain, creatine has and atrophy in the brain, creatine has and atrophy in the brain, creatine has been shown to have effects there as been shown to have effects there as been shown to have effects there as well. So, I think a lot of older well. So, I think a lot of older well. So, I think a lot of older individual populations are becoming more individual populations are becoming more individual populations are becoming more aware of the effects of creatine and of aware of the effects of creatine and of aware of the effects of creatine and of course as we produce more research, it course as we produce more research, it course as we produce more research, it gets out to the public more often. So, gets out to the public more often. So, gets out to the public more often. So, I'm really excited and encouraged that I'm really excited and encouraged that I'm really excited and encouraged that creatine has sort of taken on a life of creatine has sort of taken on a life of creatine has sort of taken on a life of its own in the last decade.

its own in the last decade. its own in the last decade. >> And are there direct weight benefits if >> And are there direct weight benefits if >> And are there direct weight benefits if I'm trying to cut fat by taking creatine I'm trying to cut fat by taking creatine I'm trying to cut fat by taking creatine or is it indirect? or is it indirect? or is it indirect? >> It's indirect. So, it seems that if you >> It's indirect. So, it seems that if you >> It's indirect. So, it seems that if you increase lean mass, it might stimulate increase lean mass, it might stimulate increase lean mass, it might stimulate energy expenditure or turnover. And then energy expenditure or turnover. And then energy expenditure or turnover. And then in animal models, it has been shown to in animal models, it has been shown to in animal models, it has been shown to have some beneficial effects from a have some beneficial effects from a have some beneficial effects from a cellular perspective on fat, but at the cellular perspective on fat, but at the cellular perspective on fat, but at the end of the day if you are seeing a end of the day if you are seeing a end of the day if you are seeing a reduction in fat, it's likely that reduction in fat, it's likely that reduction in fat, it's likely that you're improving your metabolic health you're improving your metabolic health you're improving your metabolic health with lean tissue mass. with lean tissue mass. with lean tissue mass. >> Do Do think much about how to get these >> Do Do think much about how to get these >> Do Do think much about how to get these habits to stick? Because I imagine habits to stick? Because I imagine habits to stick? Because I imagine there's lots of people that are aware by there's lots of people that are aware by there's lots of people that are aware by now that creatine is a useful thing to now that creatine is a useful thing to now that creatine is a useful thing to take, but for whatever reason they still take, but for whatever reason they still take, but for whatever reason they still don't take it. don't take it. don't take it. >> Exactly, and I think that's one of the >> Exactly, and I think that's one of the >> Exactly, and I think that's one of the biggest reasons people don't. So, we got biggest reasons people don't. So, we got biggest reasons people don't. So, we got to come up with ways to maintain to come up with ways to maintain to come up with ways to maintain consistency, and I think whatever consistency, and I think whatever consistency, and I think whatever vehicle you want to choose to maintain vehicle you want to choose to maintain vehicle you want to choose to maintain that in the in the run of the day is the that in the in the run of the day is the that in the in the run of the day is the best. So, if it's putting in your coffee best. So, if it's putting in your coffee best. So, if it's putting in your coffee in the morning, cuz you won't forget it, in the morning, cuz you won't forget it, in the morning, cuz you won't forget it, great. If it's putting a little bit in great. If it's putting a little bit in great. If it's putting a little bit in Greek yogurt, if it's using the gummies, Greek yogurt, if it's using the gummies, Greek yogurt, if it's using the gummies, whichever it is, as long as it's a whichever it is, as long as it's a whichever it is, as long as it's a viable source of creatine that makes it viable source of creatine that makes it viable source of creatine that makes it very practical and consistent for you, very practical and consistent for you, very practical and consistent for you, that's the best way. that's the best way. that's the best way. >> Yeah, I found that having it en route to >> Yeah, I found that having it en route to >> Yeah, I found that having it en route to where I'm going where I'm going where I'm going >> Yes. >> Yes. >> Yes. >> being really, really important. So, when >> being really, really important. So, when >> being really, really important. So, when I come to my office in the morning, it's I come to my office in the morning, it's I come to my office in the morning, it's all on my desk.

all on my desk. all on my desk. >> Yes. >> Yes. >> Yes. >> Um so, I have the supplements just on my >> Um so, I have the supplements just on my >> Um so, I have the supplements just on my desk, and actually even before I walked desk, and actually even before I walked desk, and actually even before I walked into the studio today, in the green room into the studio today, in the green room into the studio today, in the green room that I have, it's on the green room. that I have, it's on the green room. that I have, it's on the green room. >> Right. >> Right. >> Right. >> When I'm at home, it is [clears throat] >> When I'm at home, it is [clears throat] >> When I'm at home, it is [clears throat] where the coffee machine is. where the coffee machine is. where the coffee machine is. >> Correct, yeah. >> Correct, yeah. >> Correct, yeah. >> And that has radically helped me. Um >> And that has radically helped me. Um >> And that has radically helped me. Um otherwise, if it wasn't within my my otherwise, if it wasn't within my my otherwise, if it wasn't within my my routine, it would wouldn't happen. routine, it would wouldn't happen. routine, it would wouldn't happen. >> have a jar on the counter with all our >> have a jar on the counter with all our >> have a jar on the counter with all our other supplements. It's in the pantry, other supplements. It's in the pantry, other supplements. It's in the pantry, it's close by, because if it's in the it's close by, because if it's in the it's close by, because if it's in the garage, you're like, I forgot about it. garage, you're like, I forgot about it. garage, you're like, I forgot about it. >> I think the other thing is, with some >> I think the other thing is, with some >> I think the other thing is, with some things like creatine, it's hard to things like creatine, it's hard to things like creatine, it's hard to really notice the difference sometimes. really notice the difference sometimes. really notice the difference sometimes. >> Uh excellent point, yeah. This is not >> Uh excellent point, yeah. This is not >> Uh excellent point, yeah. This is not like caffeine, you know, with some like caffeine, you know, with some like caffeine, you know, with some immediate effect. So, unlike uh immediate effect. So, unlike uh immediate effect. So, unlike uh caffeine, creatine takes a while to caffeine, creatine takes a while to caffeine, creatine takes a while to notice the effects, and they come notice the effects, and they come notice the effects, and they come indirectly. You don't indirectly. You don't indirectly. You don't immediately notice a massive increase in immediately notice a massive increase in immediately notice a massive increase in energy or alertness. It's like after a energy or alertness. It's like after a energy or alertness. It's like after a week of weight training, or even two, week of weight training, or even two, week of weight training, or even two, you're like, "Wow, I did more you're like, "Wow, I did more you're like, "Wow, I did more repetitions. I could do more weight. Uh repetitions. I could do more weight. Uh repetitions. I could do more weight. Uh I recover quickly." is one that we hear I recover quickly." is one that we hear I recover quickly." is one that we hear uh quite often. You'll never notice with uh quite often. You'll never notice with uh quite often. You'll never notice with with your bone, but we have uh heard with your bone, but we have uh heard with your bone, but we have uh heard anecdotally with cognition, especially anecdotally with cognition, especially anecdotally with cognition, especially sleep deprivation, people do notice the sleep deprivation, people do notice the sleep deprivation, people do notice the effects. And I'm an N of 1, but I notice effects. And I'm an N of 1, but I notice effects. And I'm an N of 1, but I notice jet lag goes down quite a bit uh when I jet lag goes down quite a bit uh when I jet lag goes down quite a bit uh when I take a high dose of creatine.

take a high dose of creatine. take a high dose of creatine. >> And you know, when you start taking it, >> And you know, when you start taking it, >> And you know, when you start taking it, if you start taking it today, if you start taking it today, if you start taking it today, >> Yes. >> Yes. >> Yes. >> if I start taking, say, 3 to 5 g of >> if I start taking, say, 3 to 5 g of >> if I start taking, say, 3 to 5 g of creatine today, am I going to notice the creatine today, am I going to notice the creatine today, am I going to notice the differences today? differences today? differences today? >> No, it'll probably With 3 to 5 g, you'll >> No, it'll probably With 3 to 5 g, you'll >> No, it'll probably With 3 to 5 g, you'll probably notice it in a few weeks, if probably notice it in a few weeks, if probably notice it in a few weeks, if not to a month, from a muscle not to a month, from a muscle not to a month, from a muscle perspective. From a brain perspective, perspective. From a brain perspective, perspective. From a brain perspective, that low, you're likely not going to that low, you're likely not going to that low, you're likely not going to notice any effect because the brain is notice any effect because the brain is notice any effect because the brain is probably making enough, but if you're probably making enough, but if you're probably making enough, but if you're really metabolically stressed, then you really metabolically stressed, then you really metabolically stressed, then you might notice some memory or cognitive might notice some memory or cognitive might notice some memory or cognitive benefits after a few days, but at such a benefits after a few days, but at such a benefits after a few days, but at such a low dose, you need to be a little bit low dose, you need to be a little bit low dose, you need to be a little bit patient. But again, 3 g could saturate patient. But again, 3 g could saturate patient. But again, 3 g could saturate your skeletal muscle in 30 days, so it's your skeletal muscle in 30 days, so it's your skeletal muscle in 30 days, so it's not that long of a wait. not that long of a wait. not that long of a wait. >> And on the cognitive side, the cognitive >> And on the cognitive side, the cognitive >> And on the cognitive side, the cognitive benefits that were observed when doing benefits that were observed when doing benefits that were observed when doing these strict tests, these strict tests, these strict tests, had they been taking it previously, or had they been taking it previously, or had they been taking it previously, or was it just administered on that was it just administered on that was it just administered on that particular day when the test happened? particular day when the test happened? particular day when the test happened? >> one was in a week in advance with a >> one was in a week in advance with a >> one was in a week in advance with a loading phase, so they really saturated loading phase, so they really saturated loading phase, so they really saturated the body to try to get the effects. the body to try to get the effects. the body to try to get the effects. >> Okay, so they were taking it for some >> Okay, so they were taking it for some >> Okay, so they were taking it for some time. time. time. >> But on the sleep deprivation study from >> But on the sleep deprivation study from >> But on the sleep deprivation study from Germany, they just gave it one bolus Germany, they just gave it one bolus Germany, they just gave it one bolus mega dose for 21 hours of sleep mega dose for 21 hours of sleep mega dose for 21 hours of sleep deprivation, and those individuals did deprivation, and those individuals did deprivation, and those individuals did perform better from a a number of tests perform better from a a number of tests perform better from a a number of tests like this the next day. So, if you're like this the next day. So, if you're like this the next day. So, if you're like, "Wow, I got something coming up like, "Wow, I got something coming up like, "Wow, I got something coming up Friday. Unfortunately, I'm not going to Friday. Unfortunately, I'm not going to Friday. Unfortunately, I'm not going to get any sleep at best one or two hours," get any sleep at best one or two hours," get any sleep at best one or two hours," then a high dose might come into play, then a high dose might come into play, then a high dose might come into play, and then you can go back to your more and then you can go back to your more and then you can go back to your more consistent routine. I think what consistent routine. I think what consistent routine. I think what happened or is happening is a lot of happened or is happening is a lot of happened or is happening is a lot of individuals versus now thinking I need individuals versus now thinking I need individuals versus now thinking I need to take 20 or 30 g on a daily basis to take 20 or 30 g on a daily basis to take 20 or 30 g on a daily basis based on those studies, and I'm like, based on those studies, and I'm like, based on those studies, and I'm like, "Wait a minute, are you getting enough "Wait a minute, are you getting enough "Wait a minute, are you getting enough sleep the next day?" Because at that sleep the next day?" Because at that sleep the next day?" Because at that dose, we don't know if the neuron will dose, we don't know if the neuron will dose, we don't know if the neuron will swell with water, and if that's the swell with water, and if that's the swell with water, and if that's the case, is that potentially causing any

case, is that potentially causing any case, is that potentially causing any detrimental effects in the long term? detrimental effects in the long term? detrimental effects in the long term? So, again, I would not So, again, I would not So, again, I would not recommend taking a mega dose for recommend taking a mega dose for recommend taking a mega dose for consistently over time. Could that consistently over time. Could that consistently over time. Could that down-regulate your natural synthesis? down-regulate your natural synthesis? down-regulate your natural synthesis? These are all questions that we need to These are all questions that we need to These are all questions that we need to look at, yeah. look at, yeah. look at, yeah. >> So, outside of the realm of creatine, >> So, outside of the realm of creatine, >> So, outside of the realm of creatine, outside of the realm of muscle, outside outside of the realm of muscle, outside outside of the realm of muscle, outside of the realm of, I guess, nutrition of the realm of, I guess, nutrition of the realm of, I guess, nutrition generally, what are you doing to keep generally, what are you doing to keep generally, what are you doing to keep yourself healthy? What is what is your yourself healthy? What is what is your yourself healthy? What is what is your routine? routine? routine? >> Yeah, so I'm religious with exercise, so >> Yeah, so I'm religious with exercise, so >> Yeah, so I'm religious with exercise, so I try to exercise at least three to four I try to exercise at least three to four I try to exercise at least three to four days a week with weight training, and days a week with weight training, and days a week with weight training, and add in at least 20 or 30 minutes of add in at least 20 or 30 minutes of add in at least 20 or 30 minutes of either moderate intensity cardio or like either moderate intensity cardio or like either moderate intensity cardio or like a spin class. I personally like to do a spin class. I personally like to do a spin class. I personally like to do alternating days. So, I'll do weight alternating days. So, I'll do weight alternating days. So, I'll do weight training like maybe Monday, Wednesday, training like maybe Monday, Wednesday, training like maybe Monday, Wednesday, Friday, and then cardio Tuesday, Friday, and then cardio Tuesday, Friday, and then cardio Tuesday, Thursday, and then on the weekends Thursday, and then on the weekends Thursday, and then on the weekends hiking, things like that. hiking, things like that. hiking, things like that. Um pretty religious with nutrients as Um pretty religious with nutrients as Um pretty religious with nutrients as well. Try to eat a really balanced diet. well. Try to eat a really balanced diet. well. Try to eat a really balanced diet. And my god, my failure is getting enough And my god, my failure is getting enough And my god, my failure is getting enough sleep. So, I've had to cut caffeine out sleep. So, I've had to cut caffeine out sleep. So, I've had to cut caffeine out quite a bit by past noon to allow me. quite a bit by past noon to allow me. quite a bit by past noon to allow me. I'm probably a slower metabolizer I'm probably a slower metabolizer I'm probably a slower metabolizer um with caffeine. So, um with caffeine. So, um with caffeine. So, uh I try to really optimize uh I try to really optimize uh I try to really optimize evidence-based research, take it into my evidence-based research, take it into my evidence-based research, take it into my daily life, and then try to promote it daily life, and then try to promote it daily life, and then try to promote it that way, yeah.

that way, yeah. that way, yeah. >> And is there anything you're >> And is there anything you're >> And is there anything you're particularly excited about in the work particularly excited about in the work particularly excited about in the work and research that you do? and research that you do? and research that you do? >> I'm super fascinated with the movement >> I'm super fascinated with the movement >> I'm super fascinated with the movement from the neck up. I think we know a lot from the neck up. I think we know a lot from the neck up. I think we know a lot about the neck down with creatine and about the neck down with creatine and about the neck down with creatine and exercise or other nutrients. I'm exercise or other nutrients. I'm exercise or other nutrients. I'm fascinated with the ability What about fascinated with the ability What about fascinated with the ability What about concussion? concussion? concussion? You know, can an uh the UFC fighter take You know, can an uh the UFC fighter take You know, can an uh the UFC fighter take creatine before they get hit? Could that creatine before they get hit? Could that creatine before they get hit? Could that decrease CTE or concussion or brain decrease CTE or concussion or brain decrease CTE or concussion or brain trauma later on in life? I think of trauma later on in life? I think of trauma later on in life? I think of boxing, Muhammad Ali, uh things like boxing, Muhammad Ali, uh things like boxing, Muhammad Ali, uh things like that. So, that. So, that. So, there's evidence in in and rodents that there's evidence in in and rodents that there's evidence in in and rodents that if you take creatine before head trauma, if you take creatine before head trauma, if you take creatine before head trauma, it really speeds up concussion recovery. it really speeds up concussion recovery. it really speeds up concussion recovery. So, I'm fascinated with that as well, So, I'm fascinated with that as well, So, I'm fascinated with that as well, like almost a prophylactic. Anybody like almost a prophylactic. Anybody like almost a prophylactic. Anybody involved in head trauma, I think you involved in head trauma, I think you involved in head trauma, I think you should definitely look at creatine as should definitely look at creatine as should definitely look at creatine as something to be taken just in case you something to be taken just in case you something to be taken just in case you get hit. And then, of course, everything get hit. And then, of course, everything get hit. And then, of course, everything with Alzheimer's or other areas of with Alzheimer's or other areas of with Alzheimer's or other areas of depression. So, I'm fascinated that this depression. So, I'm fascinated that this depression. So, I'm fascinated that this nutrient, which was, you know, 1832 it nutrient, which was, you know, 1832 it nutrient, which was, you know, 1832 it was discovered, boring for the longest was discovered, boring for the longest was discovered, boring for the longest time because we thought we knew time because we thought we knew time because we thought we knew everything, and now it's taken a life of everything, and now it's taken a life of everything, and now it's taken a life of its own and it's having these profound its own and it's having these profound its own and it's having these profound benefits we never even thought would benefits we never even thought would benefits we never even thought would happen, yeah. happen, yeah. happen, yeah. >> A lot of [snorts] people consider you to >> A lot of [snorts] people consider you to >> A lot of [snorts] people consider you to be the sort of leading expert on this be the sort of leading expert on this be the sort of leading expert on this subject for many reasons.

subject for many reasons. subject for many reasons. Do you think there'll be a time where Do you think there'll be a time where Do you think there'll be a time where you you stop researching creatine and you you stop researching creatine and you you stop researching creatine and you move on to something else? you move on to something else? you move on to something else? >> You know, that's interesting. I would >> You know, that's interesting. I would >> You know, that's interesting. I would have said yes about 5 years ago, but now have said yes about 5 years ago, but now have said yes about 5 years ago, but now No, there's too much to do even with No, there's too much to do even with No, there's too much to do even with skeletal muscle. If you were to say, skeletal muscle. If you were to say, skeletal muscle. If you were to say, "What's the best dose Darren to take?" "What's the best dose Darren to take?" "What's the best dose Darren to take?" I'd say, "I have no clue." I'd say, "I have no clue." I'd say, "I have no clue." Every creatine researcher said, "I don't Every creatine researcher said, "I don't Every creatine researcher said, "I don't know." We still don't know the best dose know." We still don't know the best dose know." We still don't know the best dose that every person can take that will that every person can take that will that every person can take that will check off all the boxes, especially in check off all the boxes, especially in check off all the boxes, especially in the brain. We're just giving an estimate the brain. We're just giving an estimate the brain. We're just giving an estimate that I take 10, maybe you take 12, some that I take 10, maybe you take 12, some that I take 10, maybe you take 12, some of you might take 15, but at the end of of you might take 15, but at the end of of you might take 15, but at the end of the day we still don't know the best the day we still don't know the best the day we still don't know the best supplementation protocol, the best dose. supplementation protocol, the best dose. supplementation protocol, the best dose. Uh so there's so many areas. So for the Uh so there's so many areas. So for the Uh so there's so many areas. So for the next 20 years I bet you'll still be next 20 years I bet you'll still be next 20 years I bet you'll still be focusing on creatine with other things focusing on creatine with other things focusing on creatine with other things as well, yeah. as well, yeah. as well, yeah. >> And on that doses, is that >> And on that doses, is that >> And on that doses, is that different for different people? different for different people? different for different people? >> Excellent question. So the thought was >> Excellent question. So the thought was >> Excellent question. So the thought was that the larger you are, yeah, you have that the larger you are, yeah, you have that the larger you are, yeah, you have more storing capacity in your muscle for more storing capacity in your muscle for more storing capacity in your muscle for creatine. So it makes sense if you're 50 creatine. So it makes sense if you're 50 creatine. So it makes sense if you're 50 kg and 150 kg, you're going to have kg and 150 kg, you're going to have kg and 150 kg, you're going to have greater storing capacity. So the dose on greater storing capacity. So the dose on greater storing capacity. So the dose on a relative basis is likely higher there a relative basis is likely higher there a relative basis is likely higher there as well. The more stressed the person as well. The more stressed the person as well. The more stressed the person is, it's likely they're going to require is, it's likely they're going to require is, it's likely they're going to require more because their natural machinery in more because their natural machinery in more because their natural machinery in the brain can't keep up. So it is very the brain can't keep up. So it is very the brain can't keep up. So it is very individualistic.

individualistic. individualistic. I think we give a general I think we give a general I think we give a general recommendations to make it easy, but recommendations to make it easy, but recommendations to make it easy, but again, some people can take it very again, some people can take it very again, some people can take it very scientifically and base it on body scientifically and base it on body scientifically and base it on body weight and you can't go wrong with both, weight and you can't go wrong with both, weight and you can't go wrong with both, yeah. yeah. yeah. >> I bet there's a lot of people that are >> I bet there's a lot of people that are >> I bet there's a lot of people that are this far into the conversation and their this far into the conversation and their this far into the conversation and their their central question is, right, I've their central question is, right, I've their central question is, right, I've got loved ones got loved ones got loved ones >> Mhm. >> Mhm. >> Mhm. >> that I really really want to start um >> that I really really want to start um >> that I really really want to start um considering considering considering >> Right. >> Right. >> Right. >> creatine supplementation for whatever >> creatine supplementation for whatever >> creatine supplementation for whatever reason. It could be cognitive benefits, reason. It could be cognitive benefits, reason. It could be cognitive benefits, muscular benefits, whatever, all the muscular benefits, whatever, all the muscular benefits, whatever, all the things we've talked about. things we've talked about. things we've talked about. They might end up sending this They might end up sending this They might end up sending this conversation to their loved ones. conversation to their loved ones. conversation to their loved ones. >> Right. >> Right. >> Right. >> Something that I do sometimes when I >> Something that I do sometimes when I >> Something that I do sometimes when I when I have episodes that are when I have episodes that are when I have episodes that are particularly moving for me. particularly moving for me. particularly moving for me. If their loved ones are now listening, If their loved ones are now listening, If their loved ones are now listening, >> Yeah. Yeah. >> Yeah. Yeah. >> Yeah. Yeah. >> and you had to make a case to their >> and you had to make a case to their >> and you had to make a case to their loved ones about why they should take loved ones about why they should take loved ones about why they should take >> creatine, >> creatine, >> creatine, >> Yeah. >> Yeah. >> Yeah. >> what would you say? >> what would you say? >> what would you say? >> I would say creatine is one tool in that >> I would say creatine is one tool in that >> I would say creatine is one tool in that health promotion um toolbox that might health promotion um toolbox that might health promotion um toolbox that might help you live longer and better and help you live longer and better and help you live longer and better and allow you to maintain activities later allow you to maintain activities later allow you to maintain activities later on in life which you wouldn't have been on in life which you wouldn't have been on in life which you wouldn't have been able to do and unfortunately that leads able to do and unfortunately that leads able to do and unfortunately that leads us accelerated aging in a poor way to us accelerated aging in a poor way to us accelerated aging in a poor way to go. It's like it's like saying I'm going go. It's like it's like saying I'm going go. It's like it's like saying I'm going to save everything for retirement. My to save everything for retirement. My to save everything for retirement. My question is why? You might not make it question is why? You might not make it question is why? You might not make it to retirement. So that's one of the to retirement. So that's one of the to retirement. So that's one of the things, yeah.

things, yeah. things, yeah. >> Aging. >> Aging. >> Aging. >> Yes. >> Yes. >> Yes. >> What is aging in your definition of the >> What is aging in your definition of the >> What is aging in your definition of the word? word? word? >> It's catastrophic. Unfortunately, I'm >> It's catastrophic. Unfortunately, I'm >> It's catastrophic. Unfortunately, I'm going through it. You know, I've noticed going through it. You know, I've noticed going through it. You know, I've noticed ever ever since I hit the fourth decade, ever ever since I hit the fourth decade, ever ever since I hit the fourth decade, things hurt a lot more and muscle mass things hurt a lot more and muscle mass things hurt a lot more and muscle mass to retain a little bit harder. to retain a little bit harder. to retain a little bit harder. Um so unfortunately think of the body's Um so unfortunately think of the body's Um so unfortunately think of the body's ability to withstand stress is not as ability to withstand stress is not as ability to withstand stress is not as high and things start to break down high and things start to break down high and things start to break down quite fast. So, we all know, you know, quite fast. So, we all know, you know, quite fast. So, we all know, you know, things hurt more, we've lost muscle things hurt more, we've lost muscle things hurt more, we've lost muscle mass, I can't run as fast. So, mass, I can't run as fast. So, mass, I can't run as fast. So, biological aging is kind of the biological aging is kind of the biological aging is kind of the deterioration of the human body. We need deterioration of the human body. We need deterioration of the human body. We need to, with this conversation and others, to, with this conversation and others, to, with this conversation and others, come up with ways to stop the come up with ways to stop the come up with ways to stop the deterioration and if anything come up deterioration and if anything come up deterioration and if anything come up with ways to maintain that ability to with ways to maintain that ability to with ways to maintain that ability to live longer free of disease, young. live longer free of disease, young. live longer free of disease, young. >> We have a closing tradition on this >> We have a closing tradition on this >> We have a closing tradition on this podcast where the last guest leaves a podcast where the last guest leaves a podcast where the last guest leaves a question for the next not knowing who question for the next not knowing who question for the next not knowing who they're leaving it for. This one's quite they're leaving it for. This one's quite they're leaving it for. This one's quite a tricky question. a tricky question. a tricky question. >> Okay. >> Okay. >> Okay. >> What is >> What is >> What is reality? What do you think all of this reality? What do you think all of this reality? What do you think all of this is? All this stuff that we can see and is? All this stuff that we can see and is? All this stuff that we can see and all we experience. What do you think it all we experience. What do you think it all we experience. What do you think it is? Do you think it's a simulation? Do is? Do you think it's a simulation? Do is? Do you think it's a simulation? Do you think it's you think it's you think it's >> This is all real for sure because I >> This is all real for sure because I >> This is all real for sure because I think we can feel it. It's not a a big think we can feel it. It's not a a big think we can feel it. It's not a a big brother or anything that's a game show.

brother or anything that's a game show. brother or anything that's a game show. We all go through different emotions and We all go through different emotions and We all go through different emotions and things like that. So, I think you can things like that. So, I think you can things like that. So, I think you can feel it, yeah. feel it, yeah. feel it, yeah. >> Are you religious? >> Are you religious? >> Are you religious? >> Yes, Catholic. >> Yes, Catholic. >> Yes, Catholic. >> Okay. >> Okay. >> Okay. And you're a family man, you've got got And you're a family man, you've got got And you're a family man, you've got got some some some >> I a French bulldog and a cat as we >> I a French bulldog and a cat as we >> I a French bulldog and a cat as we talked about and a wife at home, yeah. talked about and a wife at home, yeah. talked about and a wife at home, yeah. And really close to my family and stuff And really close to my family and stuff And really close to my family and stuff like that, yeah. like that, yeah. like that, yeah. >> And what is your goal? If we get to the >> And what is your goal? If we get to the >> And what is your goal? If we get to the end of your career and this was your end of your career and this was your end of your career and this was your last day and you had been successful last day and you had been successful last day and you had been successful >> Yeah, I think it would be a lasting >> Yeah, I think it would be a lasting >> Yeah, I think it would be a lasting impression on my students that wow, he impression on my students that wow, he impression on my students that wow, he changed my life in some way. And if I changed my life in some way. And if I changed my life in some way. And if I can make one person live longer free of can make one person live longer free of can make one person live longer free of disease and happier, I'm all for it. You disease and happier, I'm all for it. You disease and happier, I'm all for it. You know, when you start to see the human know, when you start to see the human know, when you start to see the human body as people get older, you're like, body as people get older, you're like, body as people get older, you're like, oh, that person used to be young and oh, that person used to be young and oh, that person used to be young and vibrant. And then when you hear other vibrant. And then when you hear other vibrant. And then when you hear other people that can't do activities they people that can't do activities they people that can't do activities they live in or they can't travel or they're live in or they can't travel or they're live in or they can't travel or they're afraid to, I'm like, you need to embrace afraid to, I'm like, you need to embrace afraid to, I'm like, you need to embrace today. I I love that quote from Morgan today. I I love that quote from Morgan today. I I love that quote from Morgan Freeman Shawshank, get busy living or Freeman Shawshank, get busy living or Freeman Shawshank, get busy living or get busy dying honestly, we have the get busy dying honestly, we have the get busy dying honestly, we have the ability with lifestyle choices to ability with lifestyle choices to ability with lifestyle choices to improve optimization and I want to see improve optimization and I want to see improve optimization and I want to see people live to be 120, 130, still people live to be 120, 130, still people live to be 120, 130, still active, still going and I think we're on active, still going and I think we're on active, still going and I think we're on the cusp with technology and I think the cusp with technology and I think the cusp with technology and I think awareness around nutrition, exercise, awareness around nutrition, exercise, awareness around nutrition, exercise, sleep, uh laughter. Oh, jeez, if I could sleep, uh laughter. Oh, jeez, if I could sleep, uh laughter. Oh, jeez, if I could ask anybody to do one more thing, it'd ask anybody to do one more thing, it'd ask anybody to do one more thing, it'd be just laugh more often. For me to be be just laugh more often. For me to be be just laugh more often. For me to be just a small piece of the the puzzle just a small piece of the the puzzle just a small piece of the the puzzle promoting it, I think it's if anything promoting it, I think it's if anything promoting it, I think it's if anything it's it's just beyond my belief, yeah.

it's it's just beyond my belief, yeah. it's it's just beyond my belief, yeah. >> Why did this pull you in? I I I ask that >> Why did this pull you in? I I I ask that >> Why did this pull you in? I I I ask that in part because it tends to be the case in part because it tends to be the case in part because it tends to be the case that the things that draw us in or pull that the things that draw us in or pull that the things that draw us in or pull on our make us curious, there tends to on our make us curious, there tends to on our make us curious, there tends to always be a bit of a personal reason. always be a bit of a personal reason. always be a bit of a personal reason. >> Right, yeah. >> Right, yeah. >> Right, yeah. It was It was more that, you know, am I It was It was more that, you know, am I It was It was more that, you know, am I scared to death 100%? Yeah. I can't I scared to death 100%? Yeah. I can't I scared to death 100%? Yeah. I can't I can't think of it, yeah. can't think of it, yeah. can't think of it, yeah. >> Why not? >> Why not? >> Why not? >> I just think it's weird for me. I get to >> I just think it's weird for me. I get to >> I just think it's weird for me. I get to a point, uh maybe being religious, and a point, uh maybe being religious, and a point, uh maybe being religious, and then you think about it, and then I my then you think about it, and then I my then you think about it, and then I my brain stops. I can't think about it. brain stops. I can't think about it. brain stops. I can't think about it. >> Really? >> Really? >> Really? >> Yeah. And it's it's become it's almost >> Yeah. And it's it's become it's almost >> Yeah. And it's it's become it's almost like I want to live forever, and if I like I want to live forever, and if I like I want to live forever, and if I can think of ways to make me live and can think of ways to make me live and can think of ways to make me live and partially get there, obviously it's not partially get there, obviously it's not partially get there, obviously it's not reality. But yeah, I'm uh scared to reality. But yeah, I'm uh scared to reality. But yeah, I'm uh scared to death of dying, yeah. death of dying, yeah. death of dying, yeah. >> Have you always been? >> Have you always been? >> Have you always been? >> Yep, 100%. Scared to death of heights, >> Yep, 100%. Scared to death of heights, >> Yep, 100%. Scared to death of heights, and I can't even talk about the the and I can't even talk about the the and I can't even talk about the the death experience, yeah. Cuz I think it death experience, yeah. Cuz I think it death experience, yeah. Cuz I think it it sort of brings into perspective it sort of brings into perspective it sort of brings into perspective things that things that things that it it you just don't know. it it you just don't know. it it you just don't know. >> Did you ever lose anybody? >> Did you ever lose anybody? >> Did you ever lose anybody? >> Uh just uh uh friends and things like >> Uh just uh uh friends and things like >> Uh just uh uh friends and things like that, but nothing um specific like that, but nothing um specific like that, but nothing um specific like parents or anything like that yet. But parents or anything like that yet. But parents or anything like that yet. But it's always been there. I don't know if it's always been there. I don't know if it's always been there. I don't know if it's the Roman Catholic in me or not, it's the Roman Catholic in me or not, it's the Roman Catholic in me or not, but it's like, "Whoa, I don't want that but it's like, "Whoa, I don't want that but it's like, "Whoa, I don't want that at all, yeah." at all, yeah." at all, yeah." >> You can't even talk about it.

>> You can't even talk about it. >> You can't even talk about it. >> Can't even talk about it, no. No, yeah. >> Can't even talk about it, no. No, yeah. >> Can't even talk about it, no. No, yeah. >> Really? >> Really? >> Really? >> Yeah. It's kind of like I can talk about >> Yeah. It's kind of like I can talk about >> Yeah. It's kind of like I can talk about it in a sense I understand and then it's it in a sense I understand and then it's it in a sense I understand and then it's realistic, but it's it's more um realistic, but it's it's more um realistic, but it's it's more um that for some reason I don't even want that for some reason I don't even want that for some reason I don't even want to think about it cuz I have so much to think about it cuz I have so much to think about it cuz I have so much passion for life that I don't even want passion for life that I don't even want passion for life that I don't even want to think about, "Oh, this could to think about, "Oh, this could to think about, "Oh, this could happen, yeah." happen, yeah." happen, yeah." >> And you believe you go somewhere after >> And you believe you go somewhere after >> And you believe you go somewhere after death? death? death? >> sure, heaven, yeah. Yeah, yeah. Yeah, >> sure, heaven, yeah. Yeah, yeah. Yeah, >> sure, heaven, yeah. Yeah, yeah. Yeah, yeah. yeah. yeah. >> But if you do believe you're going to >> But if you do believe you're going to >> But if you do believe you're going to heaven, that sounds like a good place, heaven, that sounds like a good place, heaven, that sounds like a good place, no? no? no? >> Great place, yeah. I just want to spend >> Great place, yeah. I just want to spend >> Great place, yeah. I just want to spend more time here. more time here. more time here. There's still a lot of things to do, There's still a lot of things to do, There's still a lot of things to do, yeah, for sure. yeah, for sure. yeah, for sure. >> Makes sense. >> Makes sense. >> Makes sense. >> Yeah. >> Yeah. >> Yeah. >> Well, thank you. Thank you for doing >> Well, thank you. Thank you for doing >> Well, thank you. Thank you for doing this with me. this with me. this with me. >> This was great. Thank you. Yes. >> This was great. Thank you. Yes. >> This was great. Thank you. Yes. >> I have to say, you know, you've done so >> I have to say, you know, you've done so >> I have to say, you know, you've done so so much research on the subject that so so much research on the subject that so so much research on the subject that so many of my previous guests cite and talk many of my previous guests cite and talk many of my previous guests cite and talk about, and it's so it's it's great to about, and it's so it's it's great to about, and it's so it's it's great to have the source here himself, and I I have the source here himself, and I I have the source here himself, and I I applaud you for the work you've done applaud you for the work you've done applaud you for the work you've done because at the end of the day I think I because at the end of the day I think I because at the end of the day I think I think a lot of people do want to extend think a lot of people do want to extend think a lot of people do want to extend their health span, right? Which is to their health span, right? Which is to their health span, right? Which is to live healthier for longer. There's a live healthier for longer. There's a live healthier for longer. There's a real sort of epidemic of people having real sort of epidemic of people having real sort of epidemic of people having short health spans, being medicated from short health spans, being medicated from short health spans, being medicated from the age of 40, 50 years old and then the age of 40, 50 years old and then the age of 40, 50 years old and then having that sort of last couple of having that sort of last couple of having that sort of last couple of decades of our life being in you know, decades of our life being in you know, decades of our life being in you know, incapable of doing the things we care incapable of doing the things we care incapable of doing the things we care about.

about. about. I think a lot of this research gives us I think a lot of this research gives us I think a lot of this research gives us an option if we choose to take it an option if we choose to take it an option if we choose to take it to live a to live a better life. to live a to live a better life. to live a to live a better life. Thank you so much. We're done. YouTube Thank you so much. We're done. YouTube Thank you so much. We're done. YouTube have this new crazy algorithm where they have this new crazy algorithm where they have this new crazy algorithm where they know exactly what video you would like know exactly what video you would like know exactly what video you would like to watch next based on AI and all of to watch next based on AI and all of to watch next based on AI and all of your viewing behavior. And the algorithm your viewing behavior. And the algorithm your viewing behavior. And the algorithm says that this video is the perfect says that this video is the perfect says that this video is the perfect video for you. It's different for video for you. It's different for video for you. It's different for everybody looking right now. Check this everybody looking right now. Check this everybody looking right now. Check this video out. I bet you you might love it.