WEBVTT 00:00:17.060 --> 00:00:19.739 Welcome back everybody to Food for Thought, Thoughts 00:00:19.739 --> 00:00:23.120 If It Were You by Neogentrics. It is 6pm, how 00:00:23.120 --> 00:00:25.579 are you guys doing today? Now, we're going over 00:00:25.579 --> 00:00:27.899 diet, nutrition, and the way people eat certain 00:00:27.899 --> 00:00:29.800 nutrients and otherwise, and I started doing 00:00:29.800 --> 00:00:33.259 this set yesterday. Or was it the day before? 00:00:33.479 --> 00:00:38.200 It doesn't matter. And one of the topics I'm 00:00:38.200 --> 00:00:41.820 going to go ahead and cover is creatine. It's 00:00:41.820 --> 00:00:44.600 a... Chemical is normally found in the body and 00:00:44.600 --> 00:00:46.820 mostly in muscles, but also in the brain. It 00:00:46.820 --> 00:00:49.340 is commonly found in the diet in red meat and 00:00:49.340 --> 00:00:51.859 seafood. By the way, this also can be created 00:00:51.859 --> 00:00:53.880 in laboratory. The reason I decided to bring 00:00:53.880 --> 00:00:56.039 up this topic is because I see a lot of people 00:00:56.039 --> 00:00:58.039 using it and I have gotten a lot of questions 00:00:58.039 --> 00:01:01.299 since I started this. It was like almost immediate, 00:01:01.399 --> 00:01:04.540 like after the last podcast, whether or not they 00:01:04.540 --> 00:01:06.879 should actually use this supplement. Now, I will 00:01:06.879 --> 00:01:08.219 be honest with you. There are a lot of different 00:01:08.219 --> 00:01:10.640 supplements out there. And yes, there are a lot 00:01:10.640 --> 00:01:13.700 of different vitamins. Pros and cons to eating 00:01:13.700 --> 00:01:15.900 and using a lot of these supplements and getting 00:01:15.900 --> 00:01:17.480 them in the food that you're required to get 00:01:17.480 --> 00:01:19.780 them from. However, there are those people who 00:01:19.780 --> 00:01:22.200 are allergic to select foods and they can't use 00:01:22.200 --> 00:01:28.030 them. So this is for those people. is also most 00:01:28.030 --> 00:01:29.870 commonly used for improving exercise performance, 00:01:30.189 --> 00:01:33.030 increasing muscle mass in athletes and older 00:01:33.030 --> 00:01:35.689 adults. There is some science supporting the 00:01:35.689 --> 00:01:37.650 use of creatine in improving athletic performance 00:01:37.650 --> 00:01:40.650 of young and healthy people, but during brief 00:01:40.650 --> 00:01:43.209 high -intensity activities such as sprinting. 00:01:43.250 --> 00:01:45.849 And this is one of those few cases where, you 00:01:45.849 --> 00:01:49.730 know, it's okay, but not in excess. You know, 00:01:49.750 --> 00:01:51.909 because of this, creatine is often used in dietary 00:01:51.909 --> 00:01:54.349 supplements to improve muscle strength and athletic 00:01:54.349 --> 00:01:57.709 performance. However, in the United States, a 00:01:57.709 --> 00:02:00.409 majority of sports nutrient supplements, which 00:02:00.409 --> 00:02:06.150 total, let me see here, about 2 .7 billion in 00:02:06.150 --> 00:02:08.949 annual sales, contains creatine in it already. 00:02:09.250 --> 00:02:12.789 So it's not like it's a bad thing, okay? A little 00:02:12.789 --> 00:02:15.810 insight here. It's allowed by the International 00:02:15.810 --> 00:02:19.490 Olympics Committee and the NCAA. So, however, 00:02:19.710 --> 00:02:24.960 when I say that... The NCAA no longer allows 00:02:24.960 --> 00:02:27.379 colleges and universities to supply this to their 00:02:27.379 --> 00:02:30.439 students. So you won't find these in any of the 00:02:30.439 --> 00:02:34.960 actual major -level universities. Okay? So in 00:02:34.960 --> 00:02:36.939 addition to improving athletic performance, it's 00:02:36.939 --> 00:02:40.319 also taken by mouth for creatine deficiency syndrome, 00:02:40.479 --> 00:02:45.520 or CDS, that affects the brain, chronic obstruction 00:02:45.520 --> 00:02:51.699 pulmonary disease, or COPD, CHF, which is congestive 00:02:51.699 --> 00:02:53.860 heart failure, This one's very, very common. 00:02:53.979 --> 00:02:57.960 Depression, diabetes, fibromyalgia, Huntington's 00:02:57.960 --> 00:03:01.900 disease. That's the cause. That one's the inflammation 00:03:01.900 --> 00:03:05.159 of the muscles. And a good couple of others. 00:03:13.060 --> 00:03:16.610 Along with those few. Even though I said many, 00:03:16.689 --> 00:03:18.370 many more, I'm going to go ahead and list a few 00:03:18.370 --> 00:03:21.250 more. Parkinson's disease, which is also a disease 00:03:21.250 --> 00:03:23.870 of the muscles and the nerves. Keep in mind that 00:03:23.870 --> 00:03:26.009 a lot of these diseases that it helps prevent 00:03:26.009 --> 00:03:30.889 are all targeting the muscles in the body. Okay? 00:03:31.610 --> 00:03:35.069 Such as sclerosis and sclerofina, or as well 00:03:35.069 --> 00:03:38.710 as spinal problems. So, the question here stands 00:03:38.710 --> 00:03:41.830 now, how does this actually work? Well, creatine 00:03:41.830 --> 00:03:44.150 is involved in making the energy muscles need 00:03:44.150 --> 00:03:46.610 to work. Vegetarians and other people who have 00:03:46.610 --> 00:03:49.110 lower total creatine levels when they start taking 00:03:49.110 --> 00:03:51.469 the supplement seem to get more of a benefit 00:03:51.469 --> 00:03:53.330 than people who start with a higher level of 00:03:53.330 --> 00:03:57.189 it to start with. Skeletal muscles, which only 00:03:57.189 --> 00:03:59.610 hold a certain amount of creatine, adding more 00:03:59.610 --> 00:04:01.669 won't raise the levels anymore. As a matter of 00:04:01.669 --> 00:04:03.689 fact, if you've already reached the saturation 00:04:03.689 --> 00:04:08.729 point within the first few days of taking a loading 00:04:08.729 --> 00:04:11.189 dose, then there's no point in continuing to 00:04:11.189 --> 00:04:12.750 take it because you actually will hurt yourself. 00:04:13.729 --> 00:04:16.009 Too much of a good thing is actually a bad thing. 00:04:16.269 --> 00:04:19.649 Not doubling the amount will increase your performance. 00:04:20.269 --> 00:04:23.790 So, possible effects. Let's go ahead and talk 00:04:23.790 --> 00:04:27.779 about the uses and effects of... One of the possible 00:04:27.779 --> 00:04:30.220 effects is athletic performance, like I mentioned 00:04:30.220 --> 00:04:32.860 before. Many factors seem to influence the effectiveness 00:04:32.860 --> 00:04:35.660 of creatine, including the fitness level and 00:04:35.660 --> 00:04:37.600 the age of the person using it, as well as the 00:04:37.600 --> 00:04:40.560 type of sport and the dosage. It does not seem 00:04:40.560 --> 00:04:44.040 to improve performance in aerobic exercises. 00:04:44.060 --> 00:04:49.620 However, while it does increase the performance, 00:04:49.779 --> 00:04:53.790 it does not increase the endurance. um or improve 00:04:53.790 --> 00:04:56.569 performance in highly trained athletes okay so 00:04:56.569 --> 00:04:59.250 keep this in mind if you're already well toned 00:04:59.250 --> 00:05:01.350 it's not going to help you much there there is 00:05:01.350 --> 00:05:04.089 some evidence that creatine's loading effects 00:05:04.089 --> 00:05:07.569 using 20 grams daily for five days may be more 00:05:07.569 --> 00:05:11.509 effective than continuous use however it is still 00:05:11.509 --> 00:05:13.850 some uncertainty about exactly who can actually 00:05:13.850 --> 00:05:16.709 benefit from it and at what dose because each 00:05:16.709 --> 00:05:19.959 person is totally different so The research on 00:05:19.959 --> 00:05:23.300 it and use of people who are not active is conflicting. 00:05:24.279 --> 00:05:27.980 Some research showed that 20 grams of creatine 00:05:27.980 --> 00:05:30.939 daily for 5 days followed by 5 grams daily for 00:05:30.939 --> 00:05:33.699 5 days doesn't improve muscle strength. But other 00:05:33.699 --> 00:05:36.160 research shows that taking 20 grams daily for 00:05:36.160 --> 00:05:39.759 4 to 10 days does improve strength. So keep this 00:05:39.759 --> 00:05:42.750 in mind. Oh, and I'm going to go ahead and throw 00:05:42.750 --> 00:05:45.370 this out there. For the elderly, it's also conflicting. 00:05:45.850 --> 00:05:48.829 Small numbers of people, also who have fewer 00:05:48.829 --> 00:05:54.310 than 72 participants in this normal group, it's 00:05:54.310 --> 00:05:56.470 not possible to draw firm conclusions to such 00:05:56.470 --> 00:05:58.889 small numbers, so keep this in mind. While this 00:05:58.889 --> 00:06:01.170 may work for younger people, it may not be as 00:06:01.170 --> 00:06:10.199 effective for older generations. So... With that 00:06:10.199 --> 00:06:13.920 being said, syndromes caused by problems metabolizing 00:06:13.920 --> 00:06:17.540 creatine do arise, okay? Problems metabolizing 00:06:17.540 --> 00:06:19.660 it cause low levels of creatine in the brain, 00:06:19.720 --> 00:06:22.220 which results in mental retardation, seizures, 00:06:22.540 --> 00:06:25.660 autism, not exactly that last one because it 00:06:25.660 --> 00:06:28.339 hasn't completely been proven, and movement disorders. 00:06:28.839 --> 00:06:33.019 Taking creatine by a mile daily for up to three 00:06:33.019 --> 00:06:34.980 years increases creatine levels in the brain 00:06:34.980 --> 00:06:38.689 and improves movement disorders. and helps prevent 00:06:38.689 --> 00:06:41.009 seizures a little bit. However, it has little 00:06:41.009 --> 00:06:42.850 effect on mental abilities in young children 00:06:42.850 --> 00:06:46.310 and adults. So the creatine deficiency syndrome, 00:06:46.550 --> 00:06:50.269 it does go by another name. Its abbreviation 00:06:50.269 --> 00:06:53.529 is GAMT. You can look that one up yourself. However, 00:06:53.790 --> 00:06:55.790 taking creatine for up to eight years seems to 00:06:55.790 --> 00:06:58.730 improve attention, language, academic performance 00:06:58.730 --> 00:07:07.240 in children with the CDS. it is a lot more effective 00:07:07.240 --> 00:07:10.699 in children than it is in grown adults. So taking 00:07:10.699 --> 00:07:13.420 creatine doesn't seem to improve brain creatine 00:07:13.420 --> 00:07:15.779 levels or movement disorders or mental abilities 00:07:15.779 --> 00:07:19.160 in children with creative transporter defects. 00:07:20.120 --> 00:07:22.759 Basically, those really advanced autistic kids 00:07:22.759 --> 00:07:24.480 that you make fun of that can't seem to do anything 00:07:24.480 --> 00:07:27.079 right, it's not going to help them. For one, 00:07:27.300 --> 00:07:30.980 they're already super intelligent as it is. The 00:07:30.980 --> 00:07:33.430 possible ineffective... It's possibly ineffective 00:07:33.430 --> 00:07:40.149 for, um, how do I put this? It doesn't slow disease 00:07:40.149 --> 00:07:42.769 progressions or improve survival in people, especially 00:07:42.769 --> 00:07:48.189 ones with ALS. Uh, I am a, I am a traffic, uh, 00:07:48.230 --> 00:07:51.610 lateral sclerosis or just sclerosis for short. 00:07:51.689 --> 00:07:56.649 Um, it doesn't help them. It is also, there's 00:07:56.649 --> 00:07:58.850 also been, and I'm going to go ahead and clear 00:07:58.850 --> 00:08:03.709 up some, um, what do they call them? I do believe 00:08:03.709 --> 00:08:07.089 they're called myths on insufficient evidence 00:08:07.089 --> 00:08:09.689 here with some insufficient evidence. Basically, 00:08:09.769 --> 00:08:12.329 it hasn't been proven that they do. It does not 00:08:12.329 --> 00:08:18.649 help stop skin aging. Okay. It can reduce it 00:08:18.649 --> 00:08:23.470 in men and some women, but it doesn't help completely 00:08:23.470 --> 00:08:26.689 stop it as well as skin who's already been sun 00:08:26.689 --> 00:08:30.959 damaged. So keep this in mind. Especially with 00:08:30.959 --> 00:08:34.240 early research on effects of this supplement 00:08:34.240 --> 00:08:37.840 in people who have obstructive pulmonary disease, 00:08:37.980 --> 00:08:41.179 which is basically a lung disease, it's inconsistent. 00:08:41.460 --> 00:08:43.940 Some people it'll help and some people it won't. 00:08:43.940 --> 00:08:46.320 It hasn't been proven to stop it, as well as 00:08:46.320 --> 00:08:49.139 heart failure. It hasn't been proved to stop 00:08:49.139 --> 00:08:52.840 that yet either. Diabetes, fibromyalgia, vision 00:08:52.840 --> 00:08:56.159 loss, inherited nerve damage. A lot of those 00:08:56.159 --> 00:08:57.899 other diseases that I mentioned earlier, especially 00:08:57.899 --> 00:09:00.259 different multiple sclerosis that are there as 00:09:00.259 --> 00:09:03.059 well as muscle cramps and dystrophy. These are 00:09:03.059 --> 00:09:06.299 different things that people say all over the 00:09:06.299 --> 00:09:08.139 place that it may help and improve, but that's 00:09:08.139 --> 00:09:12.379 not always the case. However, one of the top 00:09:12.379 --> 00:09:14.100 ones I'm going to say right now, it does not 00:09:14.100 --> 00:09:16.059 help with recovery from surgery. So I'm going 00:09:16.059 --> 00:09:24.210 to say that right now. Now. Let's take it back 00:09:24.210 --> 00:09:25.950 a second. Let's look at the side effects and 00:09:25.950 --> 00:09:29.049 the safety of this actual supplement, okay? It 00:09:29.049 --> 00:09:31.230 is likely safe when taken by mouth approximately 00:09:31.230 --> 00:09:33.509 for up to five years, like I mentioned before. 00:09:33.909 --> 00:09:36.730 But when taken by mouth in high dosage, it is 00:09:36.730 --> 00:09:38.929 possibly unsafe, okay? There is some concern 00:09:38.929 --> 00:09:43.090 that it could possibly harm your kidney, liver, 00:09:43.309 --> 00:09:47.809 no one has more than one of those, or heart functions. 00:09:48.480 --> 00:09:50.740 A connection between high dosage and negative 00:09:50.740 --> 00:09:53.019 effects has not been proven completely yet, but 00:09:53.019 --> 00:09:56.399 it does show that it does happen. Like stomach 00:09:56.399 --> 00:09:59.220 pain, nausea, diarrhea, and muscle cramping can 00:09:59.220 --> 00:10:03.340 be caused from overdosing on it. But keep in 00:10:03.340 --> 00:10:06.019 mind that creatine also draws a lot of water 00:10:06.019 --> 00:10:07.899 from your body. So unless you're drinking a lot 00:10:07.899 --> 00:10:11.279 of water or you're extremely dehydrated, I would 00:10:11.279 --> 00:10:13.419 not recommend taking this supplement at all. 00:10:14.460 --> 00:10:17.039 Many people who take this tend to gain weight. 00:10:17.610 --> 00:10:20.909 But it's typically due to the muscles that creatine 00:10:20.909 --> 00:10:23.009 is causing to hold water. Keep in mind, your 00:10:23.009 --> 00:10:24.750 muscles hold a lot of water, so a lot of the 00:10:24.750 --> 00:10:26.809 weight in your body is caused by that. It's not 00:10:26.809 --> 00:10:30.830 fat. There is some concern that combining creatine 00:10:30.830 --> 00:10:34.250 with caffeine and herbs might increase the chance 00:10:34.250 --> 00:10:36.309 of having serious side effects, such as a stroke. 00:10:36.490 --> 00:10:39.370 While this is not entirely true, there is still 00:10:39.370 --> 00:10:42.610 the side effect of coffee mixing with the creatine 00:10:42.610 --> 00:10:44.769 to increase its effect, and if not doubling it, 00:10:44.830 --> 00:10:48.039 making it harmful in your body. However, with 00:10:48.039 --> 00:10:51.500 that being said, it can cause irregular heartbeats, 00:10:51.500 --> 00:10:54.460 so keep this in mind. Too much of a good thing 00:10:54.460 --> 00:10:57.500 can be a bad thing. However, there's one thing 00:10:57.500 --> 00:11:00.279 I want everybody to do, especially if you're 00:11:00.279 --> 00:11:02.080 listening. Now, if you don't want to do this, 00:11:02.100 --> 00:11:03.940 this is up to you, but this is more or less a 00:11:03.940 --> 00:11:06.539 suggestion. Special precautions and warnings 00:11:06.539 --> 00:11:09.659 when using this product. Pregnancy or breastfeeding 00:11:09.659 --> 00:11:12.679 women should not be taking this at all. It is 00:11:12.679 --> 00:11:15.970 safe for children. when taking my mouth but it 00:11:15.970 --> 00:11:19.629 has to be between two to five grams daily but 00:11:19.629 --> 00:11:21.850 they can only take it from two to six months 00:11:21.850 --> 00:11:23.850 keep this in mind any more than this you might 00:11:23.850 --> 00:11:25.409 actually end up hurting your child especially 00:11:25.409 --> 00:11:30.370 if they're not active bipolar disorder they have 00:11:30.370 --> 00:11:32.450 been there have been many many cases where people 00:11:32.450 --> 00:11:35.610 with bipolar disorder took this and it made it 00:11:35.610 --> 00:11:39.799 worse okay However, kidney disease and diabetes, 00:11:40.019 --> 00:11:42.299 while the diabetes isn't 100%, kidney failure 00:11:42.299 --> 00:11:47.179 is a high possibility. Okay? So that is also 00:11:47.179 --> 00:11:58.480 a factor. Alright, so the last thing I want to 00:11:58.480 --> 00:12:00.639 go ahead and cover. The dosage. I keep bringing 00:12:00.639 --> 00:12:02.620 up the dosage a lot in this podcast, and I'm 00:12:02.620 --> 00:12:04.419 sorry. But I want to make sure that I get this 00:12:04.419 --> 00:12:06.279 straight, because there are a lot of people who 00:12:06.279 --> 00:12:09.279 think that more is better, and it's not. For 00:12:09.279 --> 00:12:11.659 athletic performance, many different doses regimen 00:12:11.659 --> 00:12:15.639 have been used, however. But what has been proven, 00:12:15.799 --> 00:12:17.200 and I'm going to go ahead and tell you this, 00:12:17.220 --> 00:12:18.539 because it should be on the bottles as well, 00:12:18.639 --> 00:12:22.899 that in short term, using the Lodi dose... followed 00:12:22.899 --> 00:12:25.460 by a long -term maintenance dose can help your 00:12:25.460 --> 00:12:27.399 body. However, the loading doses are usually 00:12:27.399 --> 00:12:31.419 10 to 35 grams daily for 4 to 10 days. The maintenance 00:12:31.419 --> 00:12:33.980 dose that you're supposed to take with it is 00:12:33.980 --> 00:12:37.100 2 to 9 grams daily. So keep this in mind when 00:12:37.100 --> 00:12:40.059 you're trying to take this as an adult so that 00:12:40.059 --> 00:12:41.840 you don't exceed what your body can actually 00:12:41.840 --> 00:12:44.200 handle at that period in time. Even if you're 00:12:44.200 --> 00:12:46.860 an extremely active person, taking way too much 00:12:46.860 --> 00:12:50.500 of this can still cause a lot of problems. And 00:12:50.500 --> 00:12:52.340 on a side note, for those who want their children 00:12:52.340 --> 00:12:54.220 to take it or because the doctor said they have 00:12:54.220 --> 00:12:56.879 to, keep in mind that children are smaller. Their 00:12:56.879 --> 00:12:59.940 bodies don't process the same chemicals in their 00:12:59.940 --> 00:13:03.159 body like we do. So for syndromes caused by problems 00:13:03.159 --> 00:13:06.539 metabolizing creatine, doses of 400 to 800 milligrams 00:13:06.539 --> 00:13:09.940 of creatine per kilogram of the body's weight. 00:13:10.200 --> 00:13:12.879 And you can do the math in your head or online 00:13:12.879 --> 00:13:14.600 if you need to, to convert between kilograms 00:13:14.600 --> 00:13:19.039 and pounds. have been taken daily for up to eight 00:13:19.039 --> 00:13:22.559 years so it's 400 800 milligrams depending on 00:13:22.559 --> 00:13:24.960 the weight of the person for eight years and 00:13:24.960 --> 00:13:26.940 i'm talking about for kids this is not adults 00:13:26.940 --> 00:13:30.639 this is for kids also with that four to eight 00:13:30.639 --> 00:13:33.500 grams of creatine has been taken daily for up 00:13:33.500 --> 00:13:37.139 to 25 months so at the most and a minimum you 00:13:37.139 --> 00:13:39.179 can do it up to 25 months or you can go up to 00:13:39.179 --> 00:13:41.740 eight years but This depends on the age of the 00:13:41.740 --> 00:13:43.620 child. And remember, this has to be authorized 00:13:43.620 --> 00:13:45.740 by your doctor. I would not recommend giving 00:13:45.740 --> 00:13:47.720 this to a kid just because you feel that you're 00:13:47.720 --> 00:13:50.980 concerned. All right? So with that, I'm done 00:13:50.980 --> 00:13:54.639 covering creatine. And we'll move on to the next 00:13:54.639 --> 00:13:57.259 supplement after I cover the next segment on 00:13:57.259 --> 00:13:59.700 health. Okay? Enjoy the rest of your day.