MY CREATINE BOOK AND COURSE: www.physionic.org/booksandcourses THE CREATINE I USE [Affiliate - Amazon pays me through this link *at no cost to you* ]: amzn.to/39vkOJH
Went to the doctor and specifically asked about "supplemental" medicine, I got a blank deere in the headlights stare. He sent to see a nutritious, same results . I did this after finding your UA-cam videos. It dawned on me Doctors practice pharmaceutical medicine, the nutritious dietary medicine but no one practices supplemental health. Thanks for helping to pave the road for a better understanding of supplements on our health.
I'd day it's because we should be getting as much of what our body needs through diet not through supplements, but as recent studies finds shows we gain certain benefits from over consumption of certain compounds which may cause increased fatness ie, trenbalonie sandwiches
Doctors don’t get any training in diet let alone supplements. My dr sent me to a GI doc for persistent nausea + diarrhea and we reviewed my diet, he said “good, you are eating a Mediterranean diet which should help.” All he could offer was a diarrhea drug and he referred a nutritionist who recommended I start a fiber supplement that I’d already tried and it had made it much worse. She said that had to be wrong, to take the Safeway fiber stuff. Having a dangerously low BMI I didn’t take it instead cured it with an elimination diet. Ate only meat for a few months then added plant foods back in. Discovered that the polyphenols in the Mediterranean diet caused my illness. Did some research and discovered doctors and nutritionists don’t know enough to understand food intolerances. I can’t handle spices, olives or olive oil, berries and several “healthy” foods. They only understand What drugs might help symptoms, not the root cause of anything. Doctors are good for major injuries, but don’t understand how to be healthy.
Congrats dude, I found your channel a couple of weeks ago and I really like it, well done on your work, I hope to gain your level of knowledge some day my man
Hi Nicolas I just watched your video, thanks. I have Bronchiectasis, had it for about 11 years. I just started to take Creatine, 5 grms twice a day in a big glass of water. Wow the difference to my chest is amazing. Before Creatine I was having coughing fits 10 times a day. Now I’m down to one maybe two a day. It works for me, thanks again
Really Great video, im a 2nd year neuroscience undergrad and found this fascinating and informative. You're an excellent communicator, keep up the great work!
I've been taking Creatine on and off. Recently I've been back on, and think it does make a difference in my swim workouts. I don't know if I swim any faster, but I've noticed that I get less tired and by the end of the workout, I'm still going strong. Now there could be several reasons for that. I also take beet juice. Here is my protocol when swimming. In my water bottle, I put in 70% water with 30% beet juice. About half a scoop of whey protein and maybe one tablespoon of creatine. On my way to the pool, I'm drinking the bottle and will drink about 1/3 of the bottle before entering the pool. (Sometimes I top off the bottle with water) I usually swim for 40 minutes to an hour, and today the pool was set up as 50 meters, I was doing 100-meter fly (with fins) and then backstroke, breaststroke, and freestyle pulling. I cannot say what my total yardage is, I don't keep track, but just do 400 IMs with 30 seconds of rest. Without taking creating/beet juice finishing the 100 meters of fly would be hard, but recently I don't feel that stressed by it. I only take creatine / beet juice / whey protien on the days that I swim, which could be 3 to 5 times per week. If there is a day I don't exercise I would NOT take any of these supplements. I'm 56 years old. And using swimming to keep in shape. People can take all the supplements they want, but I think the most important thing is to actually put in the work exercising. The supplements are there to increase your ability to exercise.
I did a little research on my own as I was worried about type 2 diabetes conflict. I asked my nutritionist and she didn't know. I found out that it actually helps with blood sugar levels. I've been on for a year and I think it's been fairly good anecdotally. Hard to say if it's the creatine or exercise, probably both.
Bought book, looking forward to it. I know diabetes and CVD are diseases of inflammation so I'm hoping to figure out some more details. Thanks once again, I love the no frills info.
Hey Travis, thanks for buying. To answer your question - there's no known interplay between the two, but I wouldn't be surprised if there were since both act on the energetic systems of the cell. Both help against diabetes, with metformin being far more impactful, but any boost is better than none! Thanks, again!
Very informative... i will be using it for Usmle step 1 which im really struggling to finish now... i think ur videos are best for ppl who are in the know.. i really enjoyed it as it all made sense with what i learned in bio and immuno.
I have been using creatine for about 2 months now and have experienced tremendous benefit. But the downside is that it makes my sleep terrible. I was already a bad sleeper, but now I'm waking at 4 am each day and can't get back to sleep. Rarely getting a full 6 hours of sleep. I would love for you to look at the science on how creatine impacts sleep and do a video. It does give more energy during the day and allows for better performance while working out so obviously it plays into energy production. So maybe that energy production is affecting the processes that wake us up? I don't know but I really hate the effect so I now am just taking 5g mon-fri and not taking on weekends.
Where do we draw the line between a beneficial dose of creatine, and the harmful effects of IGF-1? “Some of the potential harms of IGF-1 include: Increased risk of cancer Increased risk of cardiovascular disease Increased risk of type 2 diabetes Acromegaly Hypoglycemia Carpal tunnel syndrome Joint pain Edema Headaches”
Ever since I began listening to your videos I have been getting medical student youtube ads 🤓. I am just a truck driver. Cracks me up. Working hard to be able to do at least one "muscle up" with my new diet. In progress....
Can i know more on creatine and kidneys in specific? How exactly does it worsen kidney function and under which circumstances? Very informative videos🤙
Tell me how I can drink alcohol (occasionally) with no serious hangover or after effects like I used to. I can even drink 1-2 beers more than I used to. I take 5mg creatine daily and exercise 3-4 times a week (prison type workout…no machines, pair of 35lb dumbbells).
Great stuff. Thanks!! What is your take on cre adding water to the muscle and that induces the stress on the cell and therefore also protein synthesis?
Did you do a loading phase? Remember too much of anything can be unhealthy. It seems more and more people are recommending Not loading creatine, just take 3 to 5 grams a day. It takes longer to saturate your muscles, but so what, it's probably safer.
So which subset of the population that is mostly defined based on their dietary choices is going to be likely to optimise their intake through food rather than supplements? Zero carbohydrate folk perhaps?
Yea, I've always shied away from promoting any particular brand, but I may end up creating affiliate links in the near future regardless. I'm not going to recommend a brand, but I'll say this much: buy the cheapest one, it works just as well as the heavily marketed ones.
Great, ZFT. I cover a lot of things no one else does when it comes to mechanisms, as well as applications. I appreciate the support, and if you ever have questions on the topic, shoot me a message.
Your channel and videos are awesome, I am back tracking through your content as I am not a very old subscriber. Loving it. I'd like to ask, is Creatine in 1-3g safe for children?(6yrb, 8yrb, 13yrg), I'm interested more for the cognitive effects rather than physical performance. Much appreciated. Cheers mate. ❤️
They'll se the same benefits and more from a good diet. Creatine is synthesized in the body from the amino acids arginine and glycine, with the aid of a compound known as S-adesonyl methionine (SAM/SAMe). If saturation of those are sufficient the body can fully saturate its cells with creatine. SAM is generally the rate limiting factor and requires as a lot of different nutrients to be made, many of which are common deficiency's. If you want to research this the process is called "one carbon metabolism". Besides atp regeneration and cellular hydration all of the benefits from creatine supplementation is most likely from sparing SAM. However, if SAM levels gets to high it causes issues, leading to side affects such as acne, GI, mood and sleep disturbances and potentially hairloss. For further research look for "SAM to SAH ratios" and "MTHFR regulation by SAM". As above, information on this can be found in research on one carbon metabolism.
Sounds great, thank you, AppleDrinker. It may change a few specifics in terms of supplementation, as well as offer many of the other benefits no one discusses.
Hi..I appreciate your videos and wide knowledge. I also understand you're not a doctor, but I do have a medical question about creatine, which I have not been able to get a satisfactory answer to. Due to the water gained by muscle cells following regular creatine usage, does that therefore make the heart work harder and therefore might it exacerbate mitral valve prolapse/regurgitation? Yes I know that creatine itself is beneficial to the heart, but just as a weight gain in fat will cause the heart to work harder, what about the water weight gained by muscle? Thanks!
I've just started taking creatine (3.5 g/day), anecdotally I have noticed a decrease in sleep quality parameters as they are monitored by my smartwatch: particularly a decrease in the duration of the deep sleep and, less so, of the REM sleep with a slight increase of the light sleep for a total duration that remains basically unchanged. I am concerned about a potential long term reduction of the deep sleep: is this something that has been solidly confirmed in some studies or is it to be considered a random observation for the time being? Thanks for all your divulgation efforts.
Hello sir I am 38 years old and i have kidney stones , and i am struggling with major depression for years and i am training at the gym four days a week ,so my question is can i take creatine because iwanna improve my training performance and gain some muscles , what is your advice plz
Creatine seems to have beneficial effects on the brain and is an anti-inflammatory as well. Are the any benefits for fighting neurological disorders like Parkinson's Disease?
I was under the impression that IGF ( like IGF from cow milk ) was suspected of being responsible for osteoporosis and was suspected of making hormone dependant cancers ( prostate, breast ... ) more lethal ?
Thanks, Robski. I have old content on beta-alanine. For pre-workout, it is helpful as it has similar effects as creatine, simply through different mechanisms.
my doctor told me to stop taking it because of my kidney and liver function from blood work in fact she took me off of whey and bccas also glutamine she said it can damge liver and kidneys...my workouts suck now smh
I stopped taking it as I was getting bloodshot, dry and irritated eyes. I went to 2 different docs and neither of them had a clue, then I stopped the creatine for 30 days and my eyes are back to normal. I read that it can dehydrate so I tried to drink extra water.
Interesting stuff. Iv always thought I personally needed larger than 5g dosage of creatine to see noticeable effects..Are there any known adverse effects to taking larger amounts of creatine? Say 15-20 grams daily?
There are very few adverse effects with creatine, in general. Some are still being investigated, but consuming larger amounts of creatine is likely fine for the vast majority of people, at least in relation to health.
Haha - well, people want the golden answer that is "optimal" for everything, but unfortunately where there is give, there is usually a take - IGF is an example.
Do you know of any studies good or bad that have been done showing a marked blood pressure elevation with creatine supplementaion or via creatine weight gain? I am only asking as I found that in my case with all things being equal(caloric intake, diet, resistance training, cardio, and even daily mg of sodium consuned), I noticed a significant spike in my systolic blood pressure which peaked and luckily stabilized at the higher end when I started creatine supplementaion of 5 grams daily over a month with a 6 lb overall creatine water weight increase. Fortunately, I was still able to maintain my optimal blood pressure status, but just barely. At first, I thought this was purely coincidental, but when I google searched it after the fact, I saw some references here and there that creatine supplementation may elevate blood pressure. I just haven’t seen any studies to that effect. If in fact it does or is shown to, it could pose a serious issues to those struggling with hypertension, taking meds, or attempting to lower highly elevated blood pressure readings through life style modification, just saying
I discuss that in the book, but to answer in short here: yes, Creatine supplementation has special benefit as you age, and supplementing does stop your body’s production of its own Creatine (but, it’s not a worry).
Congratulations on your book, man!! I have quite high blood pressure, is it ok for me to take the regular amount of creatine??? Or should I lose weight and exercise more so my blood pressure goes down first, if possible?
Thanks, Thener. Hmm.. yea, I discuss that in the book and course. I've had a lot of people swear to me that they saw an increase in blood pressure for creatine, but all the studies that have looked at it in a controlled setting have debunked that notion.
@@Physionic Oh that's very good to know! Sorry for asking a topic you already cover in your book, as it was a health question I gave it a shot anyway. Thank you!
@@theneroliveira No worries, Thener. If you’re curious about other health related questions on Creatine, I’d definitely recommend getting the book - I cover a lot. Still, happy to answer for you.
And also talk to your doctor about using creatine. They might not know much about creatine, or they might know a fair amount about it, but at least they will know more about you. Which could be helpful in the event of future visits.
Very impressive and scholarly..... However I'd recommend you directly jump into immediate reasons WHY it is purchased en masse and that's because of its physical activity related benefits....that's how you want to keep an audience with a notoriously short attention level.
In a different context, IGF has been linked to an increased risk for prostate cancer. I'm sure you have it covered in your book, but what about downsides? Hair loss? :D A quick google search says it might be controversial... Oh and a small feedback, I would buy the books for 20 bucks if it was printed. For me, this is too expensive for an eBook. But I understand the value and the hard work you already had with it without a publisher. Maybe Springer is interested?
I discuss hair loss, as well as some other controversial areas like blood pressure and kidney issues. That's certainly understandable, but I keep things electronic, because I'd like the opportunity to release free updates in future book editions - which is basically impossible in print. I've done research on working with a publisher and at this point, the juice isn't worth the squeeze to work through publishers anymore unless you're a top selling author, which I am... not. Haha. Thanks for the feedback, though.
UA-cam injected your program with a Darzelex ad that lasted my whole shower time until I could get out and turn it off!! Who the H would ever get that injection!?!
Hi, first off - thank you - you’re my first purchase, I deeply appreciate it. That said, to answer your question, Creatine won’t stop you from getting lean - it’ll only help.
@@Physionic Such great news! I'm 75 years old, I run five miles every day, bike for an hour and do a three day split weight workout. I'm 165 pounds, down fro 230 four years ago after getting detoxed from alcohol and xanax. I am in the best shape of my life after becoming a personal trainer at 70. Thank you for all your work. I never miss a post. Bob
Wild. I started load dosing six days ago. I am up six pounds and my shirts are tighter in all the right places. Amazing. I think, for someone my age.I'm going to start selling t-shirts with "Geezer Flex" across the chest. Thanks for posting that video. Bob
creatine in powder form is not good my man. best way to obtain creatine is from raw red meat especially beef and lamb. Of course saturated fat is required to help absorb it. fat helps digest the nutrients in muscle meat the most important being all them of course but especially creatine, b12, and zinc
This is due to raised DHT. Evidence of creatine raising testosterone.. some men are genetically predisposed. But raised DHT is a good thing (for a man). The other end of the spectrum is man boobs.. I would recommend assessing your mineral status particularly iron
@@kamikazeplays6818 bar none creatine is the most researched supplement.. it's an amino acid your body makes naturally in small amounts. If there were any major issues or side effects we would know by now. I would say it's worth the benefits.. but if you're worried, back off the creatine until you can figure out what other factors might be at play
If there is cancer present. That may indeed be a contraindication, but creatine has enough effects that we have to wonder if it might inhibit cancer proliferation through another route, maybe having no effect on balance.
The main problem with creatine is that you have to take it daily. With very tiny little effects that are not really palpable(at our individual scale) and uncertain (especialy outside of the very very very slight energy boost of a High intensity type of workout). It's not like I have a competition or alike so I feel kind of lazy about such daily supplement. Nice vid.
Mmm.. the effects are a lot further reaching than simply increasing energy and extend far beyond just high intensity exercise. I wouldn't have written an entire book on the molecule if it was going to devolve to those two benefits. While those the ones discussed across the fitness industry, creatine has many more effects.
@@Physionic a Book might be even worthy stating no benefit when they are expected. Now i did not said creatine has no benefits, i said that even the most visible one (in studies not at our perception scale like coffee etc), which is the one in muscle building, is not really a big deal(you will build your muscle even without it and reach your peak weight anyway in few year) and it worth it only because creatine is dirt cheap. If you have an exam taking creatine will not be the game changer (one need to study and sleep well). The benefit are very very small (like one see difference in few marker over time and in a population) and uncertain(as some are non-respondants or, for some benefits, science is still unsettle because at low hierarchy of evidence). One perform sports, exam and live a long life and benefit or not with creatine in few areas but small and uncertain(if non respondents etc) change if he take 3 or more grams everyday.
Creatine was a disaster for me. A basic muscle supplement BUT it holds water in the muscles, plumps them up. Less water for my plasma. My hematocrit went to 59%. It's poison. IMHO 😢
I had kidney problems with high levels of creatinine & hair loss while using creatine. My muscles looked bloated, almost doughy looking! Everything went back to normal after stopping creatine supplementation! My hair started to grow back, which was more important than any health benefits of creatine. I did some research and found creatine increased DHT levels by 56% in 7 days from a study which validated my claim despite numerous YT videos debunking it. DHT is the main cause of hair loss & balding. Randomized Controlled Trial Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players Johann van der Merwe et al. Clin J Sport Med. 2009 Sep. Abstract Objective: This study investigated resting concentrations of selected androgens after 3 weeks of creatine supplementation in male rugby players. It was hypothesized that the ratio of dihydrotestosterone (DHT, a biologically more active androgen) to testosterone (T) would change with creatine supplementation. Design: Double-blind placebo-controlled crossover study with a 6-week washout period. Setting: Rugby Institute in South Africa. Participants: College-aged rugby players (n = 20) volunteered for the study, which took place during the competitive season. Interventions: Subjects loaded with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose) for 7 days followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo). Main outcome measures: Serum T and DHT were measured and ratio calculated at baseline and after 7 days and 21 days of creatine supplementation (or placebo). Body composition measurements were taken at each time point. Results: After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001). The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01).
Increases IGF? No, thanks. This is the reason why it's so dangerous to try to "hack" one's body with supplements...beneath all the benefits there's almost always something ominous mentioned in the fine print.
![Creatine Supplementation for the Brain (And an Alternative Supplement) [Scientific Review]](http://i.ytimg.com/vi/gltKZA6JQr0/mqdefault.jpg)
MY CREATINE BOOK AND COURSE: www.physionic.org/booksandcourses
THE CREATINE I USE [Affiliate - Amazon pays me through this link *at no cost to you* ]: amzn.to/39vkOJH
Your book link is dead
Ordered the ON Creatine yesterday, don’t nt know about you yet. Will reorder thru your link
72 to yr old stroke survivor wanting to improve the rebuilding processes. Any specific h0ints? Will probably get& read boook after payday. Good luck
Doctor Verhoeven, so what would be the ideal daily dose of creatine to get all those benefits?
Excellent presentation
You know you have a legit doctoral student when you see the minimalist nature of his room.
🤣
Went to the doctor and specifically asked about "supplemental" medicine, I got a blank deere in the headlights stare. He sent to see a nutritious, same results . I did this after finding your UA-cam videos. It dawned on me Doctors practice pharmaceutical medicine, the nutritious dietary medicine but no one practices supplemental health. Thanks for helping to pave the road for a better understanding of supplements on our health.
Broadly, they don’t practice enhancement or long term health management.
I'd day it's because we should be getting as much of what our body needs through diet not through supplements, but as recent studies finds shows we gain certain benefits from over consumption of certain compounds which may cause increased fatness ie, trenbalonie sandwiches
Doctors don’t get any training in diet let alone supplements. My dr sent me to a GI doc for persistent nausea + diarrhea and we reviewed my diet, he said “good, you are eating a Mediterranean diet which should help.” All he could offer was a diarrhea drug and he referred a nutritionist who recommended I start a fiber supplement that I’d already tried and it had made it much worse. She said that had to be wrong, to take the Safeway fiber stuff. Having a dangerously low BMI I didn’t take it instead cured it with an elimination diet. Ate only meat for a few months then added plant foods back in. Discovered that the polyphenols in the Mediterranean diet caused my illness. Did some research and discovered doctors and nutritionists don’t know enough to understand food intolerances. I can’t handle spices, olives or olive oil, berries and several “healthy” foods. They only understand What drugs might help symptoms, not the root cause of anything. Doctors are good for major injuries, but don’t understand how to be healthy.
Congrats dude, I found your channel a couple of weeks ago and I really like it, well done on your work, I hope to gain your level of knowledge some day my man
Thanks, Jesper; that's incredibly kind of you. I'm glad to have you along!
Hi Nicolas I just watched your video, thanks. I have Bronchiectasis, had it for about 11 years. I just started to take Creatine, 5 grms twice a day in a big glass of water. Wow the difference to my chest is amazing. Before Creatine I was having coughing fits 10 times a day. Now I’m down to one maybe two a day. It works for me, thanks again
That’s incredible, Mile. Congratulations, and thanks for sharing.
Really Great video, im a 2nd year neuroscience undergrad and found this fascinating and informative. You're an excellent communicator, keep up the great work!
That always means the most to me. Thank you, and good luck in your studies!
have you lost all your hair yet?
I've been taking Creatine on and off. Recently I've been back on, and think it does make a difference in my swim workouts. I don't know if I swim any faster, but I've noticed that I get less tired and by the end of the workout, I'm still going strong.
Now there could be several reasons for that. I also take beet juice.
Here is my protocol when swimming. In my water bottle, I put in 70% water with 30% beet juice. About half a scoop of whey protein and maybe one tablespoon of creatine. On my way to the pool, I'm drinking the bottle and will drink about 1/3 of the bottle before entering the pool. (Sometimes I top off the bottle with water)
I usually swim for 40 minutes to an hour, and today the pool was set up as 50 meters, I was doing 100-meter fly (with fins) and then backstroke, breaststroke, and freestyle pulling. I cannot say what my total yardage is, I don't keep track, but just do 400 IMs with 30 seconds of rest. Without taking creating/beet juice finishing the 100 meters of fly would be hard, but recently I don't feel that stressed by it.
I only take creatine / beet juice / whey protien on the days that I swim, which could be 3 to 5 times per week. If there is a day I don't exercise I would NOT take any of these supplements.
I'm 56 years old. And using swimming to keep in shape. People can take all the supplements they want, but I think the most important thing is to actually put in the work exercising. The supplements are there to increase your ability to exercise.
Best channel on UA-cam! Thanks Physionic.
I did a little research on my own as I was worried about type 2 diabetes conflict. I asked my nutritionist and she didn't know. I found out that it actually helps with blood sugar levels.
I've been on for a year and I think it's been fairly good anecdotally. Hard to say if it's the creatine or exercise, probably both.
I take metaformin with creatine, is there any known interplay between these two substances? Thanks!!!!!!
Bought book, looking forward to it. I know diabetes and CVD are diseases of inflammation so I'm hoping to figure out some more details. Thanks once again, I love the no frills info.
Hey Travis, thanks for buying. To answer your question - there's no known interplay between the two, but I wouldn't be surprised if there were since both act on the energetic systems of the cell. Both help against diabetes, with metformin being far more impactful, but any boost is better than none! Thanks, again!
Very informative... i will be using it for Usmle step 1 which im really struggling to finish now... i think ur videos are best for ppl who are in the know.. i really enjoyed it as it all made sense with what i learned in bio and immuno.
I just bought your book. Thank you for creating it, and I expect you will be writing much more.
Bravo! I will purchase the book . I’m your ardent supporter, and that is based on trust and your dedication. I need this book to finish my rehab
Congratulations! Great stuff...
I have been using creatine for about 2 months now and have experienced tremendous benefit. But the downside is that it makes my sleep terrible. I was already a bad sleeper, but now I'm waking at 4 am each day and can't get back to sleep. Rarely getting a full 6 hours of sleep. I would love for you to look at the science on how creatine impacts sleep and do a video. It does give more energy during the day and allows for better performance while working out so obviously it plays into energy production. So maybe that energy production is affecting the processes that wake us up? I don't know but I really hate the effect so I now am just taking 5g mon-fri and not taking on weekends.
It cured your insomnia, you just go to sleep to late.
@@tgF321jikko yea ok wanker sure
Maybe you need some melatonin
Creatine definitely can disrupt sleep in some people. Probably more in older people who already have age related deterioration in sleep quality.
@@dbozzi52I’m old and my sleep is deep and I’m blessed to be able to go bathroom and back to sleep soundly again.
Where do we draw the line between a beneficial dose of creatine, and the harmful effects of IGF-1?
“Some of the potential harms of IGF-1 include:
Increased risk of cancer
Increased risk of cardiovascular disease
Increased risk of type 2 diabetes
Acromegaly
Hypoglycemia
Carpal tunnel syndrome
Joint pain
Edema
Headaches”
Ever since I began listening to your videos I have been getting medical student youtube ads 🤓. I am just a truck driver. Cracks me up.
Working hard to be able to do at least one "muscle up" with my new diet. In progress....
Keep it up. By your username, I think you work hard enough at it. 😉
I'm glad to have found this channel
Great video!
Really kind of you - thank you, CA.
Can i know more on creatine and kidneys in specific? How exactly does it worsen kidney function and under which circumstances? Very informative videos🤙
Creatine is not harmful to healthy kidneys. I discuss it and why in my book on creatine (pinned at the top).
Just starting my creatine journey. Thank you for the info.
So informative and enjoyable to listen to! Legend!
I'm glad, and thank you, Az.
Creatin is great for athletes performing in sports, the effects on the brain in those stressful quick decisions made during a game is clutch.
Great video! Always useful and were welled backed up! Thanks a lot!
Thank you, Jay!
Great info. Much respect!
Thank you! Great content, new sub. Good luck with your new book!
Kind of you, thank you.
Well done Nic.. and congrats on the book.
Thank you, Dev!
Tell me how I can drink alcohol (occasionally) with no serious hangover or after effects like I used to. I can even drink 1-2 beers more than I used to. I take 5mg creatine daily and exercise 3-4 times a week (prison type workout…no machines, pair of 35lb dumbbells).
Mikhaila Peterson is selling a supplement against hangovers. I have forgotten the name of it.
Great stuff. Thanks!! What is your take on cre adding water to the muscle and that induces the stress on the cell and therefore also protein synthesis?
Congratulations on your book. I loved to just listen to your knowledge and research. Thank you for sharing
Thank you, Dona_Grace.
Did you do a loading phase? Remember too much of anything can be unhealthy. It seems more and more people are recommending Not loading creatine, just take 3 to 5 grams a day. It takes longer to saturate your muscles, but so what, it's probably safer.
So which subset of the population that is mostly defined based on their dietary choices is going to be likely to optimise their intake through food rather than supplements? Zero carbohydrate folk perhaps?
Excellent content, thank you.
Thank you, Russell!
This was very informative, I'd just like if you could recommend brands you trust, I understand this might potentially be a conflict of interest?
Yea, I've always shied away from promoting any particular brand, but I may end up creating affiliate links in the near future regardless. I'm not going to recommend a brand, but I'll say this much: buy the cheapest one, it works just as well as the heavily marketed ones.
Great video, thanks for going into such great detail!
I appreciate it, Weasel. It makes me happy to be able to create solid content for people to learn with me.
I'm ordering the book, I've taken creatine before, but I have never thought about the mechanism of it in the body.
Great, ZFT. I cover a lot of things no one else does when it comes to mechanisms, as well as applications. I appreciate the support, and if you ever have questions on the topic, shoot me a message.
Your channel and videos are awesome, I am back tracking through your content as I am not a very old subscriber. Loving it. I'd like to ask, is Creatine in 1-3g safe for children?(6yrb, 8yrb, 13yrg), I'm interested more for the cognitive effects rather than physical performance. Much appreciated. Cheers mate. ❤️
They'll se the same benefits and more from a good diet. Creatine is synthesized in the body from the amino acids arginine and glycine, with the aid of a compound known as S-adesonyl methionine (SAM/SAMe). If saturation of those are sufficient the body can fully saturate its cells with creatine. SAM is generally the rate limiting factor and requires as a lot of different nutrients to be made, many of which are common deficiency's. If you want to research this the process is called "one carbon metabolism".
Besides atp regeneration and cellular hydration all of the benefits from creatine supplementation is most likely from sparing SAM. However, if SAM levels gets to high it causes issues, leading to side affects such as acne, GI, mood and sleep disturbances and potentially hairloss. For further research look for "SAM to SAH ratios" and "MTHFR regulation by SAM". As above, information on this can be found in research on one carbon metabolism.
@@sebastianboredal7486 Thank you.
I have been taking creatine for a while, but I will be buying the book ☺
Sounds great, thank you, AppleDrinker. It may change a few specifics in terms of supplementation, as well as offer many of the other benefits no one discusses.
talk about baldness from creatine?
I gotta try this out. Software engineering gets to be pretty insane. I'll check back in with my results.
Best of luck, Darren.
Hi..I appreciate your videos and wide knowledge. I also understand you're not a doctor, but I do have a medical question about creatine, which I have not been able to get a satisfactory answer to. Due to the water gained by muscle cells following regular creatine usage, does that therefore make the heart work harder and therefore might it exacerbate mitral valve prolapse/regurgitation? Yes I know that creatine itself is beneficial to the heart, but just as a weight gain in fat will cause the heart to work harder, what about the water weight gained by muscle? Thanks!
So if creatine is produce in the kidney,how about those. CKD people how is the impact of that.? Is creatine supplement kidney friendly ? Thank you
I loved your great fathers movies!
Awesome!!..gotta get some!..
I've just started taking creatine (3.5 g/day), anecdotally I have noticed a decrease in sleep quality parameters as they are monitored by my smartwatch: particularly a decrease in the duration of the deep sleep and, less so, of the REM sleep with a slight increase of the light sleep for a total duration that remains basically unchanged. I am concerned about a potential long term reduction of the deep sleep: is this something that has been solidly confirmed in some studies or is it to be considered a random observation for the time being? Thanks for all your divulgation efforts.
Error on the creatine book and course. I am interested in the dosage recommendation.
Hello sir
I am 38 years old and i have kidney stones , and i am struggling with major depression for years and i am training at the gym four days a week ,so my question is can i take creatine because iwanna improve my training performance and gain some muscles , what is your advice plz
@physionic Is creatine safe for teenagers to use? Like 15 year olds? My son wants to take it.
Creatine seems to have beneficial effects on the brain and is an anti-inflammatory as well. Are the any benefits for fighting neurological disorders like Parkinson's Disease?
Would like to know this too
Check out Vitamin B1, it has some good effects on Parkinson’s
Would like to know too
I was under the impression that IGF ( like IGF from cow milk ) was suspected of being responsible for osteoporosis and was suspected of making hormone dependant cancers ( prostate, breast ... ) more lethal ?
Awesome teachings here. Thank you!
How do you feel about beta alanine? Do you see benefit in taking it pre-workout with creatine?
Thanks, Robski. I have old content on beta-alanine. For pre-workout, it is helpful as it has similar effects as creatine, simply through different mechanisms.
my doctor told me to stop taking it because of my kidney and liver function from blood work in fact she took me off of whey and bccas also glutamine she said it can damge liver and kidneys...my workouts suck now smh
I don’t know the details of your situation, but I discuss that in my book. A lot of doctors screw up the diagnosis based on creatinine.
does that problem solving have anything to do with visualization
Every time I had 5g of Swanson CREATINE Monohydrate, LATER THAT NIGHT I get mild muscle pain and my eyes bother me...
Do you have ant explanation????
I stopped taking it as I was getting bloodshot, dry and irritated eyes. I went to 2 different docs and neither of them had a clue, then I stopped the creatine for 30 days and my eyes are back to normal. I read that it can dehydrate so I tried to drink extra water.
Is there a hard copy of this book ?
Hi.. Should we take Creatine for a long time, untill we die? Or maybe only 2-3 years..
I am 45 now..
I've been taking it for 15 years and plan to for the rest of my life.
Where’s the book looking for it here
Interesting stuff. Iv always thought I personally needed larger than 5g dosage of creatine to see noticeable effects..Are there any known adverse effects to taking larger amounts of creatine? Say 15-20 grams daily?
There are very few adverse effects with creatine, in general. Some are still being investigated, but consuming larger amounts of creatine is likely fine for the vast majority of people, at least in relation to health.
Love the channel… I’m confused. On the one hand IGF help sports performance. But on the other I heard it’s bad for longevity. What’s a person to do?
Haha - well, people want the golden answer that is "optimal" for everything, but unfortunately where there is give, there is usually a take - IGF is an example.
Do you know of any studies good or bad that have been done showing a marked blood pressure elevation with creatine supplementaion or via creatine weight gain? I am only asking as I found that in my case with all things being equal(caloric intake, diet, resistance training, cardio, and even daily mg of sodium consuned), I noticed a significant spike in my systolic blood pressure which peaked and luckily stabilized at the higher end when I started creatine supplementaion of 5 grams daily over a month with a 6 lb overall creatine water weight increase. Fortunately, I was still able to maintain my optimal blood pressure status, but just barely. At first, I thought this was purely coincidental, but when I google searched it after the fact, I saw some references here and there that creatine supplementation may elevate blood pressure. I just haven’t seen any studies to that effect. If in fact it does or is shown to, it could pose a serious issues to those struggling with hypertension, taking meds, or attempting to lower highly elevated blood pressure readings through life style modification, just saying
Unknown? Turn how do you know?
Can creatine help bone density/strength in individuals with osteoporosis
Some people get rather profound edema on this supplement.. any idea why?
vitamin creatine!
I'm going to purchase this soon.. very interested in the brain/creatine mechanism.
Sounds great. It does have a bit on mental health, as well. I hope you find it useful!
does the creatine powder will affect you when u age when u stop taking it then the natural production of ur body will be low or slow?
I discuss that in the book, but to answer in short here: yes, Creatine supplementation has special benefit as you age, and supplementing does stop your body’s production of its own Creatine (but, it’s not a worry).
@@Physionic thanks, appreciated. hope ur book will be available in Philippine bookstores
Its available online for download!
Is creatine kidney friendly?
Congratulations on your book, man!!
I have quite high blood pressure, is it ok for me to take the regular amount of creatine???
Or should I lose weight and exercise more so my blood pressure goes down first, if possible?
Thanks, Thener. Hmm.. yea, I discuss that in the book and course. I've had a lot of people swear to me that they saw an increase in blood pressure for creatine, but all the studies that have looked at it in a controlled setting have debunked that notion.
@@Physionic Oh that's very good to know! Sorry for asking a topic you already cover in your book, as it was a health question I gave it a shot anyway. Thank you!
@@theneroliveira No worries, Thener. If you’re curious about other health related questions on Creatine, I’d definitely recommend getting the book - I cover a lot. Still, happy to answer for you.
And also talk to your doctor about using creatine. They might not know much about creatine, or they might know a fair amount about it, but at least they will know more about you. Which could be helpful in the event of future visits.
Very impressive and scholarly.....
However I'd recommend you directly jump into immediate reasons WHY it is purchased en masse and that's because of its physical activity related benefits....that's how you want to keep an audience with a notoriously short attention level.
Great, thanks for the advice, 2Wheels. I really appreciate it. I’ll keep it in mind.
In a different context, IGF has been linked to an increased risk for prostate cancer. I'm sure you have it covered in your book, but what about downsides? Hair loss? :D A quick google search says it might be controversial...
Oh and a small feedback, I would buy the books for 20 bucks if it was printed. For me, this is too expensive for an eBook. But I understand the value and the hard work you already had with it without a publisher. Maybe Springer is interested?
I discuss hair loss, as well as some other controversial areas like blood pressure and kidney issues. That's certainly understandable, but I keep things electronic, because I'd like the opportunity to release free updates in future book editions - which is basically impossible in print. I've done research on working with a publisher and at this point, the juice isn't worth the squeeze to work through publishers anymore unless you're a top selling author, which I am... not. Haha. Thanks for the feedback, though.
@@Physionic Do you supplement creatine? :)
I do!
error on the book link
Has creatine use ever caused vertigo?
UA-cam injected your program with a Darzelex ad that lasted my whole shower time until I could get out and turn it off!! Who the H would ever get that injection!?!
Too many ad breaks.
congrats
Thanks, IYT! Hope you’re doing well.
I just purchased your book. I've been hesitant to resume Creatine because I am trying to stay as lean as possible. Any downside?
Hi, first off - thank you - you’re my first purchase, I deeply appreciate it.
That said, to answer your question, Creatine won’t stop you from getting lean - it’ll only help.
@@Physionic Such great news! I'm 75 years old, I run five miles every day, bike for an hour and do a three day split weight workout. I'm 165 pounds, down fro 230 four years ago after getting detoxed from alcohol and xanax. I am in the best shape of my life after becoming a personal trainer at 70. Thank you for all your work. I never miss a post. Bob
@@EnlightenedRogueBobOHearn Really happy to hear it. Keep up the excellent work, Bob! And, thank you, again!
Wild. I started load dosing six days ago. I am up six pounds and my shirts are tighter in all the right places. Amazing. I think, for someone my age.I'm going to start selling t-shirts with "Geezer Flex" across the chest. Thanks for posting that video. Bob
@@EnlightenedRogueBobOHearn Sounds great 😂
4:30 creatine is a peptide.
I take creatine.
Which creatine brands do you recommend?
The cheapest one. I buy Optimum Nutrition, but not for any specific reason other than it being cheap.
creatine in powder form is not good my man. best way to obtain creatine is from raw red meat especially beef and lamb. Of course saturated fat is required to help absorb it. fat helps digest the nutrients in muscle meat the most important being all them of course but especially creatine, b12, and zinc
What's your proof that powdered creatine isn't good? Hundreds of studies prove otherwise.
I took it for 2 months and noticed some hairloss any tipps for loosing less hair
This is due to raised DHT. Evidence of creatine raising testosterone.. some men are genetically predisposed. But raised DHT is a good thing (for a man). The other end of the spectrum is man boobs..
I would recommend assessing your mineral status particularly iron
@@darcychauncy3885 thanks. I am 17 btw is it bad if i take it XD
@@kamikazeplays6818 bar none creatine is the most researched supplement.. it's an amino acid your body makes naturally in small amounts. If there were any major issues or side effects we would know by now. I would say it's worth the benefits.. but if you're worried, back off the creatine until you can figure out what other factors might be at play
@@darcychauncy3885 right my doctor said aswell its fine
WOW!
Noice
Thanks, Peke!
Why are your eyes so red？
Smoking too much weed.
Too much creatine
@@Physionic I have no idea if this is a joke but it got a hearty laugh out of me either way.
In 2024 are u literally HOLDING a cabled mike IN YOUR HAND?? Lolololol
But if igf is increased...then cancer would also grow. Igf drives cancer growth
If there is cancer present. That may indeed be a contraindication, but creatine has enough effects that we have to wonder if it might inhibit cancer proliferation through another route, maybe having no effect on balance.
@@alexc2265 yeah...I wonder about things so much I usually don't do anything....but that's my problem.
👍
The main problem with creatine is that you have to take it daily. With very tiny little effects that are not really palpable(at our individual scale) and uncertain (especialy outside of the very very very slight energy boost of a High intensity type of workout). It's not like I have a competition or alike so I feel kind of lazy about such daily supplement.
Nice vid.
Mmm.. the effects are a lot further reaching than simply increasing energy and extend far beyond just high intensity exercise. I wouldn't have written an entire book on the molecule if it was going to devolve to those two benefits. While those the ones discussed across the fitness industry, creatine has many more effects.
@@Physionic a Book might be even worthy stating no benefit when they are expected.
Now i did not said creatine has no benefits, i said that even the most visible one (in studies not at our perception scale like coffee etc), which is the one in muscle building, is not really a big deal(you will build your muscle even without it and reach your peak weight anyway in few year) and it worth it only because creatine is dirt cheap. If you have an exam taking creatine will not be the game changer (one need to study and sleep well). The benefit are very very small (like one see difference in few marker over time and in a population) and uncertain(as some are non-respondants or, for some benefits, science is still unsettle because at low hierarchy of evidence).
One perform sports, exam and live a long life and benefit or not with creatine in few areas but small and uncertain(if non respondents etc) change if he take 3 or more grams everyday.
Tummy ache, shits and £20 per pack!
Creatine was a disaster for me. A basic muscle supplement BUT it holds water in the muscles, plumps them up.
Less water for my plasma. My hematocrit went to 59%. It's poison. IMHO 😢
I had kidney problems with high levels of creatinine & hair loss while using creatine. My muscles looked bloated, almost doughy looking! Everything went back to normal after stopping creatine supplementation! My hair started to grow back, which was more important than any health benefits of creatine. I did some research and found creatine increased DHT levels by 56% in 7 days from a study which validated my claim despite numerous YT videos debunking it. DHT is the main cause of hair loss & balding.
Randomized Controlled Trial
Three weeks of creatine monohydrate supplementation affects dihydrotestosterone to testosterone ratio in college-aged rugby players
Johann van der Merwe et al. Clin J Sport Med. 2009 Sep.
Abstract
Objective: This study investigated resting concentrations of selected androgens after 3 weeks of creatine supplementation in male rugby players. It was hypothesized that the ratio of dihydrotestosterone (DHT, a biologically more active androgen) to testosterone (T) would change with creatine supplementation.
Design: Double-blind placebo-controlled crossover study with a 6-week washout period.
Setting: Rugby Institute in South Africa.
Participants: College-aged rugby players (n = 20) volunteered for the study, which took place during the competitive season.
Interventions: Subjects loaded with creatine (25 g/day creatine with 25 g/day glucose) or placebo (50 g/day glucose) for 7 days followed by 14 days of maintenance (5 g/day creatine with 25 g/day glucose or 30 g/day glucose placebo).
Main outcome measures: Serum T and DHT were measured and ratio calculated at baseline and after 7 days and 21 days of creatine supplementation (or placebo). Body composition measurements were taken at each time point.
Results: After 7 days of creatine loading, or a further 14 days of creatine maintenance dose, serum T levels did not change. However, levels of DHT increased by 56% after 7 days of creatine loading and remained 40% above baseline after 14 days maintenance (P < 0.001). The ratio of DHT:T also increased by 36% after 7 days creatine supplementation and remained elevated by 22% after the maintenance dose (P < 0.01).
It works, trust me. and the science.....
Increases IGF? No, thanks. This is the reason why it's so dangerous to try to "hack" one's body with supplements...beneath all the benefits there's almost always something ominous mentioned in the fine print.