Creatine for Brain Health & Physical Performance | Dr. Eric Rawson | The Proof Podcast EP 212

[@heidizee5144]

What a thorough, well-conducted interview, with much-appreciated attention to time-stamping and helpful additional info. As an older athletic female, I use creatine and believe in its benefits, and was super happy to listen to this fascinating, energetic deep-dive. Thanks very much, Simon.

[@MT-sq3jo]

Great show! I’ve known creatine for over 2 decades but was warned by wife that it would mess up my blood creatinine level and create kidney issues. Figured that the muscle building benefit did not warrant the risk of my kidney health, I never use creatine as supplement. I changed my mind recently after reading the potential benefit of creatine to brain health, and discussed with my doctor to clear up the misconception. I started doing 5g a day 2 months ago and noticed some improvement in less frequent ‘senior moment’. However, the muscle size increase is much more noticeable and that’s not a bad side effect. I will continue using creatine and monitor my blood creatinine level. I’m in my mid 50’s and want to do my best to prevent Alzheimer’s later in life. Your mileage may vary…

[@azdhan]

Since coming across this video, I have come across several research references via google that suggest research showing creatine’s potential in reducing LDL to reducing risk of CVD, and even risk of T2D. Case in point with T2D was a study published Jan 4, 2022 titled: “Association Of Serum Creatinine levels and risk of type 2 diabetes Mellitus in Korea: a case control study”. The only negative reference I saw googling was a suggestion that creatine supplementation could increase risk of hypertension/high blood pressure in some people by its mechanism of pulling extra water into the cell. It would interesting to see another follow up interview with your host Simon to give his take on this and help cut through the weeds Thanks Simon

[@flowarriner1370]

What a fabulous speaker.!Open to what could be ‘confrontational questions’ yet answering with kindness and strong informative truth. I am 74… always interested in health and learning. I Will Be trying this wonderful product. Listening from Nebraska.

[@madyak222]

I haven't researched Creatine, yet", despite undergoing my own study as an older adult, repairing from major injuries from 5.5 years ago, (Major TBI & Serious Wrist injuries) I lost 3.5 liters of Blood, under went 12 hrs of surgery, Emergency Craniotomy, Dural repair brain repair. Reattach 7 of 8 severed tendons in Right forearm. (7 tendons to the thumb and fingers reattached, 1 tendon to Brachialis left detatched). in the second week of hospital I suffered Rapid acute Sarcopenia, lost 14 kg of muscle aged 56.5 at that stage, prognosis was: I would not repair that well, due to age. I started rehab before I went into physio-rehab, Bilateral movements, balance moves while supporting myself, squats, lunges to stimulate neural pathways and ensure I didn't fall over once I left Hopsital. I did minimal exercise when I left Hospital as required a second op on my forearm 6 mths later. I then spent 12 months in the gym to rebuild that 14kg of muscle, then had two big seizures which is common after serious TBI's. The seizures effected my psyche as two seizures classifies a person as an epileptic. Luckily, no more seizures (5 years later), will be cleared at my next/last neuro-specialist appointment. have repaired my body as much as I can, (90%+) Have engaged in multiple marathons/week, on an row ergo, undertook first Olympic triathlon, have joined a fitness group to do varied training (Boxing, for co-ordination, Hill climbing, circuit training, cycling, swimming and heavy weights) I've settled on a combination of 5km on the ergo under 20min/looking to break 19min before an hour of weights and light bag boxing before heavy bench sets). I've been using Taurine and citruline which may not be the best amino acids for me possibly taurine Creatine and Glycine or Leucine? along with high dose Vitamin D, Ginko, Multi's, and various Herbs. At 62 and a recovering TBI patient I've had very good rehab results. Brain training helps memory, endurance training helps endurance, Strength training develops strength no matter the age or injuries. So get into it.

[@solraclarkin4375]

Amazing!😊

[@solraclarkin4375]

Amazing!😊

[@beachlife9527]

I am new here and i love it! I am a former competitve bodybuilder Ate whole eggs, red meat for year's Now i am 45 years old, lost over 30 lbs (from my competing day's) And, i have been adding fruits and vegetables into my life A smothie & a salad everyday! More fish in place of the red meat well Thank you Simon and to the incredibly knowledgeable guests you have on!

[@cadupradoo]

Great podcast, as usual!

[@ruthalufagus]

I really enjoyed this. Thanks for covering literally everything I wanted to know about Creatine…and even some things that I didn’t know I wanted to know. Just finished listening to the podcast version today and went to a local supplement store only to learn that there is currently some kind of a supply shortage of Creatine in the world!? I managed to get some at the second store I tried, but unfortunately not one of the Creapure* brands.

[@aguialisboeta]

This was a really useful episode Simon! I’ve been taking creatine on and off for about 25 years. Funnily when I was in my 20s I retained much more water than these days (!!). One topic that perhaps remained to be discussed was the potential effect of creatine in helping lower homocysteine (?)

[@lindsaytoussaint]

Asking all the good questions! 29:15 that’s the next project, man. The Proof Conference. 😂👏🏾

[@Riegel3285]

Wonderfull, thank you very much for all the effort you have done for this

[@jakobw135]

The instructions for Creatine Monohydrate suggest NOT consuming it with caffeine. WHEN can it be taken after having consumed an espresso?

[@valred0507]

Brilliant interview, really enjoyed it and learnt a lot. One problem I have when trying to supplement creatine monohydrate is that is gives me digestive discomfort and wind. I end up discontinuing because of this which is a shame. Any ideas why this happens and how to overcome it?

[@blisskirtanyoga]

Any talk on post stroke trauma? Great talk. Hoping Team Sherzai will comment on this. Then I can supplement...

[@brianvaughan5933]

Thank you for this video. Found it very informative and entertaining.

[@azdhan]

Super Interesting, educational, and informative. I would be curious to know your host’s view on the potential of creatine supplementation as contributing to kidney stones in kidney stone formers by shuttling more water into the muscles thereby increasing potential of kidney stone formation due to increased dehydration especially which can be compounded in summer due to extreme heat. I understand, there is no research to show creatine contributes to kidney stones via this pathway. When I got hospitalized for the first time due to a kidney stone and informed the attending emergency room physician I was supplementing with 5 grams of creatine daily, she did a Google Search and suggested I stop taking to as it was found to contribute to kidney stone formation

[@rumiathuma3202]

Great episode! I was just wondering that if the creatin levels in the muscle (once there are saturated) need such a long time to go down after you stop taking creatin, wouldn't you get the same results if you would take creatin every other day, or let's say every third day (when the muscle is already saturated)? Or is there still an additional benefit of taking it every day?

[@cadupradoo]

I also vote for Simon to come to Brazil! The stay at Rio is free at my place!

[@cadupradoo]

@@TheProofWithSimonHill that's what I call a win-win-win! Hahah. Let me know! São Paulo is just half an hour away by plane and Rio is definitely worth the visit! 😜

[@julieowens7095]

Can I come too?

[@beachlife9527]

This was excellent!! I take my creatine everyday. Always post workout. I am wondering if taking a few days off would be good, since my body is now saturated. I've heard the muscles stay saturated with creatine up to 3 weeks after coming off of it

[@TheProofWithSimonHill]

Could be a great topic for a future episode!

[@skippy6462]

Dr Greger.... "but those on a healthy plant-based diet with elevated homocysteine levels despite taking sufficient vitamin B12 should consider taking a gram a day of contaminant-free creatine (which would be about a quarter teaspoon). Do you discuss contamination? Suppliers? Dr. Greger in his video notes recommends going direct to labs: Alfa Aesar Fisher Scientific Sigma-Aldrich TCI America

[@chefbob67]

Is there any benefit to taking the creatine dose directly after a resistance training session in the afternoon versus ingesting 5g with breakfast every morning?

[@theslacker]

how about methionine from creatine? according to science, methionine restriction leads to longevity. doesn't creatine affect longevity, and probably igf-1, leading to cancer?

[@mechellespillekom5891]

Thanks for a great interview. I’ve got female family members in their nineties, and sixties and thirties and all are vegan and active . Each one of us sound like we’d benefit from a Creatine supplement but are not sure what the weight gain would do to our mental health/body image (shallow but truthful), so are we talking one kg or 3-5kg in expected weight? And would that be in skeletal muscle or abdominal circumstances ?

[@survivalistnomad9507]

Is Vedge creatine good?

[@anne-marieroy1234]

The first time I tried creatine, I had severe diarrhea. Why did I have this reaction ? Is it normal ? Is it possible that some company of creatine is better than the other ?

[@skippy6462]

The instructions say add to water pre or post workout. What's the window of time for this and can I blend in a smoothie instead?

[@solraclarkin4375]

For those who workout it has been suggested by some to take 20 min or so before or after workout. Sometimes I mix the protein suppl with the creatine

[@davidcoomber4050]

Creatine a compound found mainly in your local store and your diet of course

[@esfanintan]

Does creatine make BPH in older men worse?

[@davelane4055]

That's a damn good question inquiring minds would like to know

[@chefbob67]

Nice hat!

[@enlightenedrogue3871]

What is the best tasting and user friendly creatine?

[@TheProofWithSimonHill]

Just a plain creatine monohydrate

[@simonsaysism]

Hi Simon, new to the podcast and this is my first time hearing of Essential 8. I'm aware of some interactions between its nutrients, including: - iron and zinc compete for absorption - copper uses the same receptors as the above, so without the inclusion of copper, increased zinc/iron may cause copper deficiency - calcium blocks absorption of iron and zinc Does the formulation of Essential 8 account for these effects?

[@StefanoH84]

can creatine cause arrhythmia?

[@yakobcdiego]

I find very interesting every video of this channel but too long as well. Two hours is too much for me who doesn't have such time.

[@TheProofWithSimonHill]

Noted!

[@solraclarkin4375]

@@TheProofWithSimonHillIn that case break entire podcast into like 3 or 4 videos.... each focusing on various facets of it. Some people will autom turn away from long videos. By the way, great show!

[@esfanintan]

Do all vegetarian athletes supplement creatine; thinking of documentary “Game Changer”?

[@megavegan5791]

Any truth to the increased risk of balding in men?

[@lindsaytoussaint]

1:12:35

[@megavegan5791]

@@lindsaytoussaint Thanks!

[@advertiserfriendlyusername5362]

@@megavegan5791 The one true cause of balding in men is masturbation. The Chinese observed thousands of years ago that eunuchs never went bald.

[@planttheseed2129]

Simon, will creatine supplementation increase the creatinine levels in the body/blood?

[@oksanakaido8437]

At around 1:10:11 he talks about occasional small increases in creatinine blood levels

[@MUST-TRT]

Most of us listening to this know that creatinine is the direct metabolite of creatine ingestion. The more you ingest, the more you will metabolize, the higher the relative creatinine in the urine and the blood. The kidneys filter the creatinine from the blood, and the quantity of it will be somewhat higher if you supplement it than if you don't. However - many athletes don't g even have elevated creatinine from supplemental creatine. It's somewhat genetic. But...the primary way creatinine is elevated is from larger amounts of muscle mass and heavy, intense resistance training. In a sedentary individual, elevated creatinine above a certain threshold (much higher than just out of reference range), are indicative of kidney stress ONLY because there is no way to elevate creatinine substantially if you don't train hard. If you exercise or participate in some level of intense physical activity, and don't rest about 3-4 days before a blood and or urine test/check, you will likely have somewhat elevated levels (usually just out/above the reference range). So - supplementing creatine won't likely raise your creatinine to any substantial level (usually - just out of ref range) compared to what hard training will do in the average exercising/resistance training person(more like 1.2-1.5x the top of reference range). The exception being more heavily muscled athletes/individuals.

[@glideamerica]

My big question is is this expert on creatine, is pronouncing it incorrectly as crea TIN , instead of crea teen. It's important because if someone doesn't know about the substance it could be confusing if you're pronouncing it wrong because they might think it's something different or there may be differences between the two things.

[@REDCLAYHOMESTEAD]

I told her "yeah babe I'm not an endurance athlete, I all about strength, live my life 30 seconds at a time."

[@HobzyMcRuse]

Get your creatine from a proper human diet.

[@bryanutility9609]

Creatine gives me gas. Hate it

[@JazzfromOz]

I’m fearful that Creatine will accelerate (existing) cancer growth and metastases

[@natalie8518]

Well then everything you take us dangerous if you think like that

[@MUST-TRT]

Nope. It's been around for almost 30 years. No mechanisms for that whatsoever. There are lots of things we are all doing that are much more likely to cause ideopathic cancer. If you're that worried about creatine - just dismiss it altogether...your worry about these things will do more for making you anxious and raise your stress hormones in a way that is far more likely to add to any sort of increased cancer risk or CV disease than creatine ever will.

[@natalie8518]

Well then your fear of everything will kill you before anything else does