WEBVTT 00:00:00.000 --> 00:00:02.779 Prepare to have your health questions answered 00:00:02.779 --> 00:00:06.719 here on Safe, Effective, Natural Solutions with 00:00:06.719 --> 00:00:10.119 Dr. Todd Binkley, owner of Binkley Healing Center 00:00:10.119 --> 00:00:15.779 in downtown Ventura. Now, here's Dr. Todd. Good 00:00:15.779 --> 00:00:17.879 afternoon. I'm Dr. Todd Bankley, board -certified 00:00:17.879 --> 00:00:20.359 doctor of non -force chiropractic and practitioner 00:00:20.359 --> 00:00:22.500 of functional medicine. I've got an exciting 00:00:22.500 --> 00:00:26.179 show today, continuation of last week's discussion 00:00:26.179 --> 00:00:29.320 about new research showing things that everyone 00:00:29.320 --> 00:00:33.880 needs to know about preventing Alzheimer's. And 00:00:33.880 --> 00:00:38.399 something even more exciting, a way to perhaps 00:00:38.399 --> 00:00:43.399 make modest for people who already have Alzheimer's. 00:00:43.399 --> 00:00:45.140 Is there something you can do if you already 00:00:45.140 --> 00:00:47.799 have it, if it's too late? But I always stress 00:00:47.799 --> 00:00:50.679 the most important thing for everyone to know, 00:00:50.780 --> 00:00:54.219 the purpose of this, of podcasts, radio shows 00:00:54.219 --> 00:00:57.759 like this, the purpose of all of my communications 00:00:57.759 --> 00:01:00.060 with patients and potential patients and members 00:01:00.060 --> 00:01:02.140 of the public, all the people who email me and 00:01:02.140 --> 00:01:05.209 text me with questions about... Alzheimer's, 00:01:05.209 --> 00:01:08.569 the focus has to always be the same. Prevention 00:01:08.569 --> 00:01:12.370 is key. Alzheimer's and other forms of dementia, 00:01:12.530 --> 00:01:15.930 these are all neurodegenerative conditions that 00:01:15.930 --> 00:01:18.870 involve the loss of brain cells, destruction 00:01:18.870 --> 00:01:23.530 of brain tissue that takes years and decades 00:01:23.530 --> 00:01:27.750 to develop. And there are no symptoms until... 00:01:28.409 --> 00:01:31.790 Decades of deterioration in brain cells have 00:01:31.790 --> 00:01:33.870 occurred. By the time you have your first signs 00:01:33.870 --> 00:01:38.030 of memory loss in most people, 30 % of that most 00:01:38.030 --> 00:01:40.849 important functional part of your brain is gone. 00:01:40.950 --> 00:01:46.349 You lose 30 % of... the brain cells in the part 00:01:46.349 --> 00:01:48.349 of your brain that's most important for recording 00:01:48.349 --> 00:01:51.489 memories before you have your first consistent 00:01:51.489 --> 00:01:55.909 signs of unusual memory loss. Not forgetting 00:01:55.909 --> 00:01:58.109 where you put your keys once in a while, but 00:01:58.109 --> 00:02:01.870 sustained, repeated, the kind of memory loss 00:02:01.870 --> 00:02:04.069 where other people are starting to question you. 00:02:04.109 --> 00:02:06.629 How come you didn't remember that? It just happened. 00:02:07.189 --> 00:02:10.169 What can you do to reduce your risk? How do you 00:02:10.169 --> 00:02:13.120 identify your current risk factors? Is there 00:02:13.120 --> 00:02:15.439 anything that can help if you've already got 00:02:15.439 --> 00:02:18.319 Alzheimer's and other forms of dementia? Last 00:02:18.319 --> 00:02:20.659 week, I started talking about exciting new research 00:02:20.659 --> 00:02:25.199 that's come out about creatine's effects on preventing 00:02:25.199 --> 00:02:28.919 and even reversing, slightly reversing. The damaging 00:02:28.919 --> 00:02:32.620 effects, chronic inflammation, insufficient nutrients, 00:02:32.759 --> 00:02:36.180 and even loss of supply of oxygen to the brain. 00:02:36.259 --> 00:02:38.620 All of the things that you've ever heard about 00:02:38.620 --> 00:02:41.719 to maintain heart health, cardiovascular health, 00:02:41.819 --> 00:02:46.199 will also help maintain brain health. Loss of 00:02:46.199 --> 00:02:50.319 circulation to brain cells is always part of 00:02:50.319 --> 00:02:53.740 any chronic neurodegenerative condition, like 00:02:53.740 --> 00:02:56.780 Alzheimer's, all forms of dementia, even Parkinson's. 00:02:57.150 --> 00:03:00.590 These all involve loss of nutrients, loss of 00:03:00.590 --> 00:03:03.449 oxygen supply and other nutrients, resulting 00:03:03.449 --> 00:03:06.409 in loss of brain cells and dysfunction because 00:03:06.409 --> 00:03:09.669 of inflammation to the cells that would otherwise 00:03:09.669 --> 00:03:12.669 function normally and prevent you from having 00:03:12.669 --> 00:03:15.090 these chronic neurodegenerative conditions. I 00:03:15.090 --> 00:03:17.530 received a number of exciting questions after 00:03:17.530 --> 00:03:21.710 last week's show about creatine. Creatine monohydrate, 00:03:21.750 --> 00:03:25.949 that's the most important form of creatine. is 00:03:25.949 --> 00:03:29.490 a nutrient that is familiar to exercise athletes, 00:03:30.129 --> 00:03:32.330 enthusiasts. It's one of the most popular nutritional 00:03:32.330 --> 00:03:34.849 aids for athletes and studies have consistently 00:03:34.849 --> 00:03:38.750 shown improvements in high intensity exercise 00:03:38.750 --> 00:03:41.930 performance, post -exercise recovery, injury 00:03:41.930 --> 00:03:44.530 prevention, thermoregulation, rehabilitation, 00:03:44.650 --> 00:03:48.610 and concussion and or spinal cord neuroprotection. 00:03:48.770 --> 00:03:52.939 So it's not new that creatine can help protect 00:03:52.939 --> 00:03:55.680 your brain. There have been studies for many 00:03:55.680 --> 00:03:58.639 years now showing various aspects of that, proving 00:03:58.639 --> 00:04:01.900 various components. As with so many things, the 00:04:01.900 --> 00:04:05.240 research comes out in bits and bits. What's exciting 00:04:05.240 --> 00:04:07.699 about the most recent research is it actually 00:04:07.699 --> 00:04:12.360 has shown that it can reverse the damage. in 00:04:12.360 --> 00:04:15.280 the brains of folks who already have neurodegenerative 00:04:15.280 --> 00:04:18.199 decline, already have signs of memory loss, mild 00:04:18.199 --> 00:04:21.860 cognitive impairment, early signs of damage from 00:04:21.860 --> 00:04:24.300 all of the stresses that affect all of us. One 00:04:24.300 --> 00:04:25.920 of the most common questions I've been getting 00:04:25.920 --> 00:04:29.240 is, okay, I'm in, where do I get creatine? Creatine 00:04:29.240 --> 00:04:31.860 in powder form, you can get it in capsules, but 00:04:31.860 --> 00:04:35.279 it's better to get a powder because the dose 00:04:35.279 --> 00:04:38.100 that you want to take. The research supporting 00:04:38.100 --> 00:04:43.040 reversing and benefiting preventing neurodegenerative 00:04:43.040 --> 00:04:45.660 conditions is usually for most people about 10 00:04:45.660 --> 00:04:49.360 grams a day, at least 5 grams a day. grams, not 00:04:49.360 --> 00:04:52.939 milligrams, grams. And, you know, most capsules 00:04:52.939 --> 00:04:55.199 are one gram, a thousand milligrams or less. 00:04:55.300 --> 00:04:57.360 Like most people are familiar with vitamin C, 00:04:57.480 --> 00:05:01.139 1 ,000 milligrams, vitamin C, that's a good sized 00:05:01.139 --> 00:05:03.620 capsule. So when you want to think about taking 00:05:03.620 --> 00:05:06.319 things that are bulky to get an adequate dose, 00:05:06.439 --> 00:05:08.699 that's more than one gram, more than a thousand 00:05:08.699 --> 00:05:10.420 milligrams, you're going to want to take a powder. 00:05:10.600 --> 00:05:13.259 Otherwise it's going to be a whole bunch of capsules 00:05:13.259 --> 00:05:15.800 that are really a pain to take. And creatine 00:05:15.800 --> 00:05:17.459 doesn't really have much flavor. You can throw 00:05:17.459 --> 00:05:20.220 it in with any other shake that you might already 00:05:20.220 --> 00:05:22.399 be making. And the one that I recommend, it's 00:05:22.399 --> 00:05:24.920 not the only good one, but the one that I recommend 00:05:24.920 --> 00:05:26.959 and have been seeing some interesting results 00:05:26.959 --> 00:05:31.699 with is by Thorne. Thorne, T -H -O -R -N -E, 00:05:31.939 --> 00:05:35.160 is an excellent top shelf reputable company that's 00:05:35.160 --> 00:05:37.560 been around for a long time. So you know that 00:05:37.560 --> 00:05:39.500 if you take any of their products, they're going 00:05:39.500 --> 00:05:42.000 to be safe and very likely to be very effective. 00:05:42.829 --> 00:05:45.069 Wow, that just sounded like a great commercial 00:05:45.069 --> 00:05:47.949 for Thorne Products. I should get paid by Thorne 00:05:47.949 --> 00:05:50.850 for promoting their products. I do not. I do 00:05:50.850 --> 00:05:53.529 not get paid by any supplement company to promote 00:05:53.529 --> 00:05:56.670 products. I mention name brand products on this 00:05:56.670 --> 00:05:58.350 show because people are always asking me, what 00:05:58.350 --> 00:06:02.370 should I take? And my answer to start with is 00:06:02.370 --> 00:06:05.750 always the only way I know to see if any product 00:06:05.750 --> 00:06:08.589 is good or better than the rest is to give it 00:06:08.589 --> 00:06:11.480 to a few thousand people. and do some kind of 00:06:11.480 --> 00:06:13.759 diagnostic test, a blood test, a urine test, 00:06:14.040 --> 00:06:19.040 a hair test, a stool test, and have a goal. You're 00:06:19.040 --> 00:06:21.139 giving them this product for a specific reason. 00:06:21.199 --> 00:06:23.060 You test before and after with an objective, 00:06:23.199 --> 00:06:26.480 standard lab test and see if it makes the change 00:06:26.480 --> 00:06:29.839 that you expect. And Thorne products have consistently 00:06:29.839 --> 00:06:33.100 done that, as have Orthomolecular products, Designs 00:06:33.100 --> 00:06:36.079 for Health. There's a whole bunch of good top 00:06:36.079 --> 00:06:38.079 -shelf companies that are just far better generally 00:06:38.079 --> 00:06:40.519 than... You're likely to get far better results 00:06:40.519 --> 00:06:43.899 than if you buy things, most supplements, from 00:06:43.899 --> 00:06:47.300 stores. Creatine monohydrate is the form you 00:06:47.300 --> 00:06:49.139 want to take. The only common side effect of 00:06:49.139 --> 00:06:51.120 it is weight gain. But in this case, that's a 00:06:51.120 --> 00:06:53.660 good thing because it increases the water content 00:06:53.660 --> 00:06:56.459 of muscles and can even help increase muscle 00:06:56.459 --> 00:06:58.860 mass, which is why so many athletes use it. And 00:06:58.860 --> 00:07:01.740 increasing muscle mass is almost always a good 00:07:01.740 --> 00:07:04.019 thing, even if your weight goes up, because muscle 00:07:04.019 --> 00:07:08.839 mass... burns energy and tends to keep you slimmer 00:07:08.839 --> 00:07:12.420 over time and make it easier to lose weight and 00:07:12.420 --> 00:07:15.019 keep your metabolism up. Creatine has long been 00:07:15.019 --> 00:07:17.779 a favored nutritional aid for athletes because 00:07:17.779 --> 00:07:19.519 of all of the things that it does to help increase 00:07:19.519 --> 00:07:22.420 athletic performance. But there's also a number 00:07:22.420 --> 00:07:25.680 of clinical applications involving neurogenerative 00:07:25.680 --> 00:07:29.100 diseases like muscular dystrophy, Parkinson's, 00:07:29.139 --> 00:07:32.240 hunting disease, in addition to Alzheimer's, 00:07:32.240 --> 00:07:36.509 what we're talking about today, but also Diabetes, 00:07:36.509 --> 00:07:40.449 osteoarthritis, fibromyalgia, general aging, 00:07:40.769 --> 00:07:43.870 brain and heart ischemia, loss of circulation 00:07:43.870 --> 00:07:47.290 to the heart and the brain, adolescent depression, 00:07:47.689 --> 00:07:50.750 and pregnancy. So there are really interesting 00:07:50.750 --> 00:07:54.290 ongoing studies showing the potential benefits 00:07:54.290 --> 00:07:56.870 of supplementing creatine. Making sure you're 00:07:56.870 --> 00:07:58.889 getting enough creatine in your diet from food 00:07:58.889 --> 00:08:01.829 is always the starting point. There is creatine 00:08:01.829 --> 00:08:05.459 in beef and in other animal products. And just 00:08:05.459 --> 00:08:09.199 Google food sources of creatine, C -R -E -A -T 00:08:09.199 --> 00:08:12.920 -I -N -E. But for many people over a certain 00:08:12.920 --> 00:08:14.639 age that have risk factors for some of these 00:08:14.639 --> 00:08:16.839 other conditions, it does make sense to consider 00:08:16.839 --> 00:08:20.949 supplementing. 10 grams a day is the dose that's 00:08:20.949 --> 00:08:23.189 used in most of the studies, which you're going 00:08:23.189 --> 00:08:27.089 to want to take in powder form. 10 grams a day 00:08:27.089 --> 00:08:29.449 would be 10 or more capsules if you were to take 00:08:29.449 --> 00:08:31.230 it in capsule form, and nobody wants to do that. 00:08:31.389 --> 00:08:33.590 And the powder doesn't really have any taste. 00:08:33.649 --> 00:08:35.889 You can mix it in with any other shake that you're 00:08:35.889 --> 00:08:39.360 making. It's basically just food. So the standard 00:08:39.360 --> 00:08:42.940 doses for most applications are between 3 and 00:08:42.940 --> 00:08:46.039 10 grams per day. So the powder that I recommend 00:08:46.039 --> 00:08:49.159 from Thorne is a 5 -gram scoop. It's about a 00:08:49.159 --> 00:08:52.799 teaspoon. And most of the studies for brain degeneration 00:08:52.799 --> 00:08:56.960 are based on 10 grams a day. But there are also 00:08:56.960 --> 00:08:59.919 studies in several different applications that 00:08:59.919 --> 00:09:03.659 show maintaining as little as 3 grams a day. 00:09:04.090 --> 00:09:06.269 which many people do get from food if you eat 00:09:06.269 --> 00:09:07.929 animal products, but if you're vegan, probably 00:09:07.929 --> 00:09:11.429 not. As little as three grams a day has significant 00:09:11.429 --> 00:09:15.059 health benefits over... over a lifespan. If you 00:09:15.059 --> 00:09:16.799 do that every day, just as a regular part of 00:09:16.799 --> 00:09:18.759 your diet, check and check your diet, make sure 00:09:18.759 --> 00:09:20.440 you're getting at least three grams a day, then 00:09:20.440 --> 00:09:22.279 you're going to have significant benefits for 00:09:22.279 --> 00:09:23.960 several of the things we've been talking about 00:09:23.960 --> 00:09:26.220 just by doing that. But if you're a little behind 00:09:26.220 --> 00:09:28.679 the curve, if you have some of these conditions 00:09:28.679 --> 00:09:31.580 already, if you're over 50 or over 60 or over 00:09:31.580 --> 00:09:34.960 70, the older you get, the more likely you will 00:09:34.960 --> 00:09:38.409 benefit from supplementing more of it. And the 00:09:38.409 --> 00:09:41.669 safety studies have shown that short and long 00:09:41.669 --> 00:09:45.490 -term supplementation of up to 30 grams a day, 00:09:45.570 --> 00:09:49.389 30 grams a day for five years, is safe and well 00:09:49.389 --> 00:09:53.120 -tolerated in healthy individuals. in patients 00:09:53.120 --> 00:09:56.419 of all ages. So that's a broad statement. I haven't 00:09:56.419 --> 00:09:59.039 actually seen all that data, but it was published 00:09:59.039 --> 00:10:01.639 as part of this study. The important thing is 00:10:01.639 --> 00:10:04.580 it's relatively easy to get the basic benefit 00:10:04.580 --> 00:10:07.960 by getting at least three grams a day from food. 00:10:08.559 --> 00:10:10.320 And if you can't figure out if you're getting 00:10:10.320 --> 00:10:13.220 that or not, shoot me an email. You can also 00:10:13.220 --> 00:10:16.320 Google creatine content in food, you know, best 00:10:16.320 --> 00:10:20.179 food sources of creatine. And, you know, do a 00:10:20.179 --> 00:10:23.740 trial period for, say, three months of supplementing, 00:10:23.740 --> 00:10:27.080 at least five, and probably better for today's 00:10:27.080 --> 00:10:29.700 discussion for any kind of brain symptoms, 10 00:10:29.700 --> 00:10:31.620 grams a day, and see if you notice a difference. 00:10:32.200 --> 00:10:34.399 I'm Dr. Todd Bankley. You're listening to Safe, 00:10:34.480 --> 00:10:37.179 Effective, Natural Solutions to Almost Any Health 00:10:37.179 --> 00:10:39.860 Challenge. Today we're talking about the benefits 00:10:39.860 --> 00:10:42.820 of getting adequate amounts of the amino acid, 00:10:42.899 --> 00:10:44.919 which is made from several other amino acids, 00:10:44.940 --> 00:10:47.039 which means it's kind of like a precursor of 00:10:47.039 --> 00:10:49.769 protein or a component of protein. The benefits 00:10:49.769 --> 00:10:54.769 of creatine monohydrate supplementation for reducing, 00:10:54.889 --> 00:10:57.750 sometimes perhaps new data is showing it might 00:10:57.750 --> 00:11:00.149 be possible to even reverse some of the effects 00:11:00.149 --> 00:11:04.120 of age -related dementia. A whole host of other 00:11:04.120 --> 00:11:07.080 studies showing various aspects. The list that 00:11:07.080 --> 00:11:08.259 I just went through, we're going to break that 00:11:08.259 --> 00:11:10.039 down a little bit now. So a growing collection 00:11:10.039 --> 00:11:12.500 of evidence supports that creatine supplementation 00:11:12.500 --> 00:11:16.559 may improve health as individuals age by lowering 00:11:16.559 --> 00:11:20.639 cholesterol and triglyceride levels, reducing 00:11:20.639 --> 00:11:24.840 fat accumulation in the liver, reducing homocysteine 00:11:24.840 --> 00:11:28.710 levels, and serving as an antioxidant. So it 00:11:28.710 --> 00:11:31.350 does this by enhancing glycemic control. Anything 00:11:31.350 --> 00:11:33.750 that helps build muscle mass and maintain muscle 00:11:33.750 --> 00:11:37.570 mass is going to tend to keep you more in the 00:11:37.570 --> 00:11:41.549 direction of burning fat for energy and reducing 00:11:41.549 --> 00:11:45.779 your cravings for grain, starch, and sugar. And 00:11:45.779 --> 00:11:48.059 because of that, it can even slow tumor growth 00:11:48.059 --> 00:11:50.100 in some types of cancers. But the main point 00:11:50.100 --> 00:11:52.120 is anytime you increase strength or muscle mass, 00:11:52.399 --> 00:11:55.440 you're likely to minimize bone loss. You're likely 00:11:55.440 --> 00:11:58.580 to feel full. You're likely to crave starch and 00:11:58.580 --> 00:12:01.279 sugar less. And you'll probably find it easier 00:12:01.279 --> 00:12:05.080 and more rewarding to exercise more with, you 00:12:05.080 --> 00:12:08.179 know, reward whatever. whatever effort you put 00:12:08.179 --> 00:12:11.799 in to exercising. So also on this list of benefits 00:12:11.799 --> 00:12:14.399 is improving functional capacity in people with 00:12:14.399 --> 00:12:17.740 osteoarthritis, people with fibromyalgia. So 00:12:17.740 --> 00:12:19.659 these are people that just find it very difficult 00:12:19.659 --> 00:12:22.720 to do any kind of exercise because A, it's exhausting 00:12:22.720 --> 00:12:26.460 and or it hurts. So if you can reduce inflammation 00:12:26.460 --> 00:12:29.100 and build muscle mass and strength, you're likely 00:12:29.100 --> 00:12:33.980 to reduce both of those things. Anytime you do 00:12:33.980 --> 00:12:35.860 anything that makes it easy to exercise more 00:12:35.860 --> 00:12:38.360 and increase circulation to your brain, it's 00:12:38.360 --> 00:12:43.960 likely to positively influence cognitive function 00:12:43.960 --> 00:12:47.500 and can even serve as an antidepressant. Your 00:12:47.500 --> 00:12:50.039 brain is the most sensitive organ of any part 00:12:50.039 --> 00:12:52.899 of your body to any mild, slight nutrient deficiency. 00:12:53.039 --> 00:12:57.899 It needs a constant supply of oxygen. Your 20 00:12:57.899 --> 00:13:01.769 % of your oxygen supply goes directly... to your 00:13:01.769 --> 00:13:04.809 brain and a slight deficiency of that is always 00:13:04.809 --> 00:13:07.850 a component as you get older arteriosclerosis 00:13:07.850 --> 00:13:09.850 hardening of the arteries lack of circulation 00:13:09.850 --> 00:13:13.149 to provide oxygen and all the other essential 00:13:13.149 --> 00:13:16.590 nutrients your brain needs is always a component 00:13:16.590 --> 00:13:19.529 of neurodegenerative disease that's why it happens 00:13:19.529 --> 00:13:22.789 in old age and over time because of in large 00:13:22.789 --> 00:13:26.690 part a loss of these essential nutrients to prevent 00:13:26.690 --> 00:13:29.029 things from going south otherwise. So let's go 00:13:29.029 --> 00:13:31.330 through some more of this research. Gualano and 00:13:31.330 --> 00:13:33.330 associates supplemented patients with type 2 00:13:33.330 --> 00:13:36.629 diabetes with creatine, five grams a day for 00:13:36.629 --> 00:13:40.230 12 weeks during training, and the creatine supplementation 00:13:40.230 --> 00:13:43.590 group significantly decreased their hemoglobin 00:13:43.590 --> 00:13:46.889 A1c and glycemic control in type 2 diabetes patients. 00:13:47.090 --> 00:13:49.710 So hemoglobin A1c is just the most important 00:13:49.710 --> 00:13:53.519 test to evaluate your level of average glucose 00:13:53.519 --> 00:13:55.600 over a three -month period you can test your 00:13:55.600 --> 00:13:58.480 glucose in real time with a glucose meter or 00:13:58.480 --> 00:14:01.440 an overnight fasting glucose test those are both 00:14:01.440 --> 00:14:05.600 important but the hemoglobin a1c is the standard 00:14:05.600 --> 00:14:08.139 test for evaluating the average glucose that 00:14:08.139 --> 00:14:10.320 you have over a three -month period including 00:14:10.320 --> 00:14:13.580 all the highs after eating and all the lows And 00:14:13.580 --> 00:14:16.000 between meals, you can extrapolate an average 00:14:16.000 --> 00:14:17.960 glucose level. And that's what really matters. 00:14:18.000 --> 00:14:21.620 How high is your glucose on average over time? 00:14:21.759 --> 00:14:24.759 If it's too high, that's what causes the damaging 00:14:24.759 --> 00:14:27.500 effects of diabetes. All the problems you hear 00:14:27.500 --> 00:14:30.379 with diabetes, losing parts of your feet, blindness, 00:14:30.720 --> 00:14:33.500 erectile dysfunction, most importantly, heart 00:14:33.500 --> 00:14:35.879 disease. Most diabetics die from a heart attack 00:14:35.879 --> 00:14:38.059 or a stroke, but kidney failure also. People 00:14:38.059 --> 00:14:41.440 who end up on dialysis usually don't live very 00:14:41.440 --> 00:14:44.539 long and certainly don't live a long, enjoyable 00:14:44.539 --> 00:14:46.440 life once they end up in that point. So you want 00:14:46.440 --> 00:14:48.259 to protect your kidneys. You want to protect 00:14:48.259 --> 00:14:50.799 your eyes. You want to protect your lower extremities 00:14:50.799 --> 00:14:52.480 and feet. People notice this when they start 00:14:52.480 --> 00:14:54.360 to have numbness and tingling and burning in 00:14:54.360 --> 00:14:57.919 the feet. And eventually, tragically, so much 00:14:57.919 --> 00:15:00.159 loss of circulation that they get gangrene and 00:15:00.159 --> 00:15:03.100 have to have their toes and even other parts 00:15:03.100 --> 00:15:05.340 of their feet, sometimes their whole feet, entire 00:15:05.340 --> 00:15:08.299 feet, amputated. So creatine supplementation 00:15:08.299 --> 00:15:12.320 is showing that it can help improve that. Kandao 00:15:12.320 --> 00:15:15.080 and others reported that low -dose creatine combined 00:15:15.080 --> 00:15:18.159 with protein supplementation increased lean tissue 00:15:18.159 --> 00:15:20.019 mass and upper body strength while decreasing 00:15:20.019 --> 00:15:24.000 markers of muscle protein degradation and bone 00:15:24.000 --> 00:15:27.919 resorption in older men between 59 and 77 years 00:15:27.919 --> 00:15:30.980 of age. So what doses are we talking about? They 00:15:30.980 --> 00:15:34.519 were using very low doses, only 0 .1 gram per 00:15:34.519 --> 00:15:38.330 kilogram per day. of creatine combined with 0 00:15:38.330 --> 00:15:41.970 .3 grams per kilograms per day of protein. So 00:15:41.970 --> 00:15:45.470 what does that mean? 0 .3 grams per kilogram 00:15:45.470 --> 00:15:49.909 body weight per day is a common metric for the 00:15:49.909 --> 00:15:52.809 minimum amount of creatine that one should get 00:15:52.809 --> 00:15:55.529 across numbers of these studies. So what does 00:15:55.529 --> 00:15:59.210 that mean? What is 0 .3 grams per kilogram per 00:15:59.210 --> 00:16:02.299 day? Well, if you weigh 100 pounds, that means 00:16:02.299 --> 00:16:05.580 you weigh 45 kilograms. And so if you do the 00:16:05.580 --> 00:16:09.039 math on that, that means you should have a total 00:16:09.039 --> 00:16:12.539 consumption of 13 .5 grams a day. So call it 00:16:12.539 --> 00:16:15.159 13. If you weigh 200 pounds, double that, 27 00:16:15.159 --> 00:16:18.139 grams. So in the broad scheme of things, most 00:16:18.139 --> 00:16:21.779 people need to get a total in their diet, not 00:16:21.779 --> 00:16:25.820 supplement, but if they're not getting this amount 00:16:25.820 --> 00:16:30.000 in their diet, should target about... 13 .5 grams 00:16:30.000 --> 00:16:35.460 to 27 grams of creatine per day. So this study 00:16:35.460 --> 00:16:39.250 on increasing... Markers for increasing lean 00:16:39.250 --> 00:16:41.149 tissue muscle mass, upper body strength, while 00:16:41.149 --> 00:16:43.990 decreasing muscle protein degradation. There's 00:16:43.990 --> 00:16:46.889 a test for that called creatine kinase that I 00:16:46.889 --> 00:16:48.830 check on every patient. It's an important test 00:16:48.830 --> 00:16:51.490 to see if you're getting enough exercise and 00:16:51.490 --> 00:16:54.110 don't have any problems with too much muscle 00:16:54.110 --> 00:16:56.210 tissue breaking down from nutrient deficiencies 00:16:56.210 --> 00:16:59.129 and other causes. And also bone resorption. So 00:16:59.129 --> 00:17:01.809 anytime you increase muscle mass, it just helps 00:17:01.809 --> 00:17:04.549 so many things. It makes your heartbeat stronger. 00:17:04.910 --> 00:17:07.390 It makes it easier for you to exercise. exercise 00:17:07.390 --> 00:17:10.269 so that you can maintain muscle mass and stop 00:17:10.269 --> 00:17:12.970 bone resorption and a whole host of other things, 00:17:13.029 --> 00:17:14.990 which we're going to keep talking about over 00:17:14.990 --> 00:17:18.410 and over and over again. So this study was only 00:17:18.410 --> 00:17:22.450 using 0 .1 grams per kilogram per day of creatine, 00:17:22.490 --> 00:17:27.210 which means about four grams a day, four grams 00:17:27.210 --> 00:17:31.069 a day, plus the 13 or so grams of protein total. 00:17:31.170 --> 00:17:32.210 So I know this is a lot of numbers. I'm going 00:17:32.210 --> 00:17:33.410 to go through these a little bit more quickly. 00:17:33.430 --> 00:17:35.359 And if you have questions about that. please 00:17:35.359 --> 00:17:38.279 email me. You can also call and leave a message. 00:17:38.359 --> 00:17:40.140 I'll call you back. The ringer on my phone is 00:17:40.140 --> 00:17:42.420 always off, but I'm happy to return a call if 00:17:42.420 --> 00:17:45.220 that's the easiest way for you. But the easiest 00:17:45.220 --> 00:17:47.960 way to get me and get a quick response is to 00:17:47.960 --> 00:17:52.720 text or email me. Chill back. also reported, 00:17:52.799 --> 00:17:55.339 and his associates reported, that 12 months of 00:17:55.339 --> 00:17:58.160 creatine supplementation at the same dose during 00:17:58.160 --> 00:18:00.640 resistance training increased strength and preserved 00:18:00.640 --> 00:18:04.359 femoral neck bone mineral density and increased 00:18:04.359 --> 00:18:07.859 femoral shaft width in postmenopausal women. 00:18:07.940 --> 00:18:09.259 So this is basically, these are some of the things 00:18:09.259 --> 00:18:11.859 that they test when you get a DEXA scan, a bone 00:18:11.859 --> 00:18:15.940 density scan. So this study is showing that combining 00:18:15.940 --> 00:18:19.440 very low -dose creatine supplementation with 00:18:19.440 --> 00:18:22.460 resistance training, so lifting weights, pulling 00:18:22.460 --> 00:18:24.960 on cables and bands, the stuff you do at the 00:18:24.960 --> 00:18:28.380 gym or at home, any way to increase muscle mass, 00:18:28.579 --> 00:18:32.759 will also... maintain, and even increase bone 00:18:32.759 --> 00:18:35.059 mineral density. And these are very low doses, 00:18:35.099 --> 00:18:36.740 so imagine what could happen if you took more. 00:18:36.819 --> 00:18:38.779 All of these studies, in general, most of the 00:18:38.779 --> 00:18:41.380 studies that are published, for whatever reason, 00:18:41.440 --> 00:18:44.779 just based on institutional bias and experience, 00:18:45.000 --> 00:18:47.420 they're always testing things with such minimal 00:18:47.420 --> 00:18:49.220 doses of things, especially if it's harmless. 00:18:49.380 --> 00:18:51.039 If they've proven that it's harmless to take 00:18:51.039 --> 00:18:54.740 30 grams a day or combined with food. So, you 00:18:54.740 --> 00:18:56.740 know, why not test more? When they do, they usually 00:18:56.740 --> 00:18:59.259 find out even more benefits. Here's a couple 00:18:59.259 --> 00:19:01.299 more studies showing that. A recent meta -analysis 00:19:01.299 --> 00:19:06.519 of 357 elderly individuals with 12 weeks of resistant 00:19:06.519 --> 00:19:09.019 training found that those who supplemented their 00:19:09.019 --> 00:19:12.059 diet with creatine experienced greater gains 00:19:12.059 --> 00:19:14.039 in muscle mass strength and functional capacity. 00:19:14.319 --> 00:19:18.640 And another similar meta -analysis of 405 elderly 00:19:18.640 --> 00:19:21.869 participants. also experience greater gains in 00:19:21.869 --> 00:19:24.650 muscle mass and upper body strength with creatine 00:19:24.650 --> 00:19:27.490 supplementation during resistant training compared 00:19:27.490 --> 00:19:31.130 to training alone. So, this is pretty good evidence 00:19:31.130 --> 00:19:33.670 that creatine supplementation can prevent loss 00:19:33.670 --> 00:19:37.529 of muscle and bone loss in the elderly. A common 00:19:37.529 --> 00:19:40.150 question is, well, isn't it better to get creatine 00:19:40.150 --> 00:19:42.289 from food if possible? And the answer is absolutely 00:19:42.289 --> 00:19:45.039 yes. Everyone should get... all the essential 00:19:45.039 --> 00:19:48.039 nutrients they need from food when they can. 00:19:48.160 --> 00:19:51.160 The only purpose of supplementation is to supplement 00:19:51.160 --> 00:19:54.279 a good diet. That's why they're called supplements, 00:19:54.400 --> 00:19:58.019 not replacements. You need to eat good food. 00:19:58.160 --> 00:20:01.180 Our bodies are designed to absorb and assimilate 00:20:01.180 --> 00:20:04.019 nutrients we get from things that we eat that 00:20:04.019 --> 00:20:07.680 we find growing in God's green earth. But a lot 00:20:07.680 --> 00:20:09.339 of people don't get enough nutrients. There's 00:20:09.339 --> 00:20:10.980 a whole bunch of reasons for that that we can 00:20:10.980 --> 00:20:14.130 identify on testing. That's where supplements 00:20:14.130 --> 00:20:17.630 come in. But people ask that, so how do we even 00:20:17.630 --> 00:20:19.329 know that the supplements work? Well, one way 00:20:19.329 --> 00:20:22.490 to tell is does it increase your circulation? 00:20:23.150 --> 00:20:25.410 You can measure these things in blood tests. 00:20:25.450 --> 00:20:27.150 Here's an even better one. A number of studies 00:20:27.150 --> 00:20:29.930 have shown that creatine supplementation increases 00:20:29.930 --> 00:20:34.970 creatine content in the brain by 5 % to 15%. 00:20:34.970 --> 00:20:38.099 Wow. That's impressive. If you can show that 00:20:38.099 --> 00:20:40.319 not only is it in your bloodstream, but it's 00:20:40.319 --> 00:20:42.779 reaching target tissues where you need it the 00:20:42.779 --> 00:20:46.160 most, that's big. That's important. That means 00:20:46.160 --> 00:20:48.559 it's worth trying for many, many people. And 00:20:48.559 --> 00:20:51.019 that same study showed that those people that 00:20:51.019 --> 00:20:53.900 increased their brain creatine content by 5 % 00:20:53.900 --> 00:20:57.279 to 15 % had significantly reduced mental fatigue 00:20:57.279 --> 00:21:01.180 and or improved cognitive function. I want to 00:21:01.180 --> 00:21:04.059 stress, especially for noticing changes in your 00:21:04.059 --> 00:21:06.059 brain, you should plan on, if you want to try 00:21:06.059 --> 00:21:08.900 something, a lot of people try, I'm using, insert 00:21:08.900 --> 00:21:11.799 air quotes please, try something for a few days 00:21:11.799 --> 00:21:14.539 or maybe a week or two and then decide whether 00:21:14.539 --> 00:21:16.740 or not it's working or not. For something, any 00:21:16.740 --> 00:21:19.910 neurodegenerative condition. Anything that's 00:21:19.910 --> 00:21:22.269 been around, a problem that's developed over 00:21:22.269 --> 00:21:25.109 decades, which is what we're talking about, then 00:21:25.109 --> 00:21:28.990 a proper trial is months, not days. You know, 00:21:29.029 --> 00:21:32.450 two, three, four months, try something. If you 00:21:32.450 --> 00:21:33.869 really want to know if it's going to work for 00:21:33.869 --> 00:21:37.670 you or not, try it for two, three, probably something 00:21:37.670 --> 00:21:40.509 like this, four months. And then notice if you 00:21:40.509 --> 00:21:43.630 experience a difference. The good news is, for 00:21:43.630 --> 00:21:47.690 example, Watanabe and others reported that creatine 00:21:47.690 --> 00:21:51.130 supplementation at 8 grams a day for only 5 days 00:21:51.130 --> 00:21:54.390 reduced mental fatigue when subjects repeatedly 00:21:54.390 --> 00:21:58.150 performed a simple mathematical calculation and 00:21:58.150 --> 00:22:01.230 also increased their oxygen utilization in the 00:22:01.230 --> 00:22:02.650 brain. So these are standard tests. I'm going 00:22:02.650 --> 00:22:03.970 to report a couple more of these. These are standard 00:22:03.970 --> 00:22:06.230 tests that they use to measure whether or not 00:22:06.230 --> 00:22:08.569 anything is working in your brain and also to 00:22:08.569 --> 00:22:13.000 measure dementia. And colleagues reported that 00:22:13.000 --> 00:22:15.559 creatine supplementation at 5 grams a day for 00:22:15.559 --> 00:22:19.640 only 6 weeks significantly improved working memory 00:22:19.640 --> 00:22:23.019 and intelligence tests. Intelligence tests requiring 00:22:23.019 --> 00:22:27.819 speed of processing. McMorris and co -workers 00:22:27.819 --> 00:22:30.920 found that creatine supplementation at 20 grams 00:22:30.920 --> 00:22:34.500 a day, higher dose, for 7 days, only 7 days. 00:22:34.559 --> 00:22:36.279 These are really short term. If you can notice 00:22:36.279 --> 00:22:40.490 anything after a few days, that is huge. So 20 00:22:40.490 --> 00:22:43.690 grams a day for seven days after sleep deprivation, 00:22:43.750 --> 00:22:48.329 significantly less reduction in performance of 00:22:48.329 --> 00:22:51.130 random movement. Some of these terms are kind 00:22:51.130 --> 00:22:52.789 of technical, but they are the standard things 00:22:52.789 --> 00:22:55.890 that scientists measure to determine whether 00:22:55.890 --> 00:22:58.329 or not something is improving brain function. 00:22:58.410 --> 00:23:01.089 So random movement, reaction time, balance, and 00:23:01.089 --> 00:23:04.930 mood state all improved, suggesting that creatine 00:23:04.930 --> 00:23:08.509 improves cognitive function in response to sleep. 00:23:09.259 --> 00:23:12.640 deprivation. Well, who doesn't have sleep deprivation? 00:23:12.759 --> 00:23:15.680 I don't. Hopefully you don't, but many, many, 00:23:15.700 --> 00:23:18.099 many people do. If you're not sleeping seven 00:23:18.099 --> 00:23:20.299 hours a night and waking up feeling rested and 00:23:20.299 --> 00:23:22.980 ready to go, then you have sleep deprivation. 00:23:23.059 --> 00:23:25.680 So this research also shows that creatine supplementation 00:23:25.680 --> 00:23:29.240 can improve performance on random number generation. 00:23:30.079 --> 00:23:32.619 forward spatial recall and long -term memory 00:23:32.619 --> 00:23:34.740 tasks. And finally, another study showed that 00:23:34.740 --> 00:23:39.220 only 5 grams a day for 15 days improved cognition 00:23:39.220 --> 00:23:42.119 on some tasks. So this is just a short review 00:23:42.119 --> 00:23:44.019 of a few studies that are out. There are more 00:23:44.019 --> 00:23:45.960 ongoing. There are really exciting news. Like 00:23:45.960 --> 00:23:47.640 I mentioned at the top of the show, the most 00:23:47.640 --> 00:23:50.880 exciting thing is supplementing about 10 grams 00:23:50.880 --> 00:23:53.740 a day of creatine monohydrate for most people 00:23:53.740 --> 00:23:56.279 may even reverse some of the damaging effects 00:23:56.279 --> 00:23:59.180 of dementia. If you liked what you heard today, 00:23:59.279 --> 00:24:01.019 I'm... There's so much information coming out 00:24:01.019 --> 00:24:03.359 that I've been collating this. Next week's show 00:24:03.359 --> 00:24:05.000 is also going to be about other things you can 00:24:05.000 --> 00:24:06.900 do to reduce your risk of Alzheimer's and maybe 00:24:06.900 --> 00:24:09.579 even reverse it. You can get all the past episodes 00:24:09.579 --> 00:24:12.339 on my website, BinkleyHealingCenter .com, and 00:24:12.339 --> 00:24:15.720 on Apple Podcasts, Spotify, and YouTube. Thank 00:24:15.720 --> 00:24:18.220 you for listening. Send me your questions. Email 00:24:18.220 --> 00:24:20.900 is best. Text is also great. I look forward to 00:24:20.900 --> 00:24:23.339 speaking with you right here next Friday at 2 00:24:23.339 --> 00:24:25.880 p .m. Have a great weekend. You've been listening 00:24:25.880 --> 00:24:29.339 to Safe, Effective Natural Solutions with Dr. 00:24:29.579 --> 00:24:32.059 Todd Binkley. If you have a health question you 00:24:32.059 --> 00:24:34.460 want discussed on the show, email your health 00:24:34.460 --> 00:24:38.319 questions to drbinkley at binkleyhealingcenter 00:24:38.319 --> 00:24:42.000 .com. Take advantage of this opportunity to ask 00:24:42.000 --> 00:24:44.599 questions for yourself and for your loved ones 00:24:44.599 --> 00:24:48.420 because our health matters. Join him next Friday 00:24:48.420 --> 00:24:52.539 at 2 p .m. for safe, effective natural solutions 00:24:52.539 --> 00:24:55.740 here on 98 .3 FM, The Word.