I've never encountered a UA-camr who gets to the point as quickly as you, without a 10-minute preamble. I'll definitely watch the whole video regardless! Thank you!
Yeah. I’m watching it out of respect for not stringing us along and making us FF through the video, or looking in the comments for someone to give a timestamp or the answer. Very rare these days. Plus, I’m sure I’ll learn something g here.
I first started taking Creatine hcl for muscle performance, but noticed a larger cognitive gain while at work. One of the best bang for your buck supplements out there.
Yh I’m not very educated on these things but they are also some of the best compounds for muscle growth as well but you can overdose on sardines I believe unless I’m confusing it with tuna which now I’ve said it I believe that to be true instead
@@stanleyhughes856Do you mean Overdose in heavey metals ? That's bigger fish not sardines, in fact sardines have some of the lowest heavy metals. I guess Tuna is the one.
@@stanleyhughes856 You're confusing it with mercury poisoning, which happens when eating an EXCESSIVE amount of seafood constantly. I'm talking 80% of your diet, all fish. Also there's low mercury categories, medium, high and dangerous. For example, nobody should eat any sharks, dangerously high levels. Swordfish and tunas are high. Salmons etc are medium, then shrimp and light tuna is low. Levels vary per region cultivated or farmed, but generally that's about how it goes. You'd need to eat like 15~25 boxes of sardines daily to overdose on mercury.
@@Physionic it's the reason I just subscribed to you. I totally respect your methods. It's so refreshing to see the way you run your channel- I love the data, the interpretation, and the breakdown you do. Legitimately, the only reason I stuck around is because of how quickly you told me the point. Mad respect bro.
My dad has dementia....he made a lot of mistakes in his life that i firmly believe didn't help him in his elderly years. I am in no way blaming him for the state he's in....but he absolutely didn't do anything to help himself years ago He was a horrible functioning alcoholic...he held down a job, but in his off time he NEVER went without a drink. When he stopped drinking he transferred that addiction to pure sugar. He also is now a type 2 diabetic... I wish he would have taken better care of himself years ago. Now his cognitive function is failing, his sugar is somewhat controlled (it can be a challenge, he likes to sneak sugar) The reason im leaving this comment is to just let future readers know... take care of yourself while you can. What you do now will impact you later in your life. If there are ways to better your health now... don't let that slip away.
Thanks for not burying that 10 minutes into a video and prefacing it with NordVPN sponsorship. Sometimes, people deserve, to have their faith, rewarded.
I am age 83 and closing in on the record as oldest player at my local tennis club. [ Only 7 years to go. ] But since turning 80 I've noticed a significant reduction in my level of play (which was never that good, even though I started at the club at age 15). To improve my speed around the court I've been trying various supplements, the most recent additions being Taurine and GlyNAC, - which may have helped a little. A few years back I tried creatine, but gave it up when I heard it only bulked up muscle size but not strength. Your report has encouraged me to try creatine again, mainly as it may improve my reaction time which can be too slow (as I watch the ball whiz by me). PS Love your analyses, but can't afford your subscription. Please keep up the public anti-aging videos.
I don't know where you you heard it does not increase strength,but that is 100% wrong! I used creatine back in the early 1990's when it first became available.I was a weight lifter and bodybuilder.I can tell you for a fact,it will increase size and strength of your muscles.
Love it. Had so many good experience with club veterans giving me knowledge. When I was 10 I would walk down every Sunday and play tennis with an 85 year old lady, who thrashed me for 12 months. She signed me up for a competition... first time against kids my age... and I couldn't lose. What she had taught me about controlling the opposition (by how effectively she controlled me on the court) made playing against kids a walk in the park. At 18 I played hockey. When our goalie got injured we looked around someone to fill in and a 72 year old from the veterans team put his hand up. He would yell, "Two steps left. You there, drop three steps." He would position everyone so well that we went from second bottom of the ladder to 3rd. When our goalie came back I took the skills he taught us and started doing the same. Ended up winning the grand final. Then in my 20s I went rock climbing. Had a Swiss 79 year old as my training partner. (he's 86 now and still climbing) One day a group of body builders came into the rock climbing gym and timed each other climbing the wall. He walked over and said, "Very impressive young man. Can I have a try?" He threw his beard over his shoulder and promptly beat their best time because rock climbing is about technique, balance, pound for pound strength and, most importantly, thinking. By the time he touches a wall he has already planned every one of his moves. The body builders were just too focused on their strength to be good rock climbers. He sat them down and coached them on their technique and sports psychology, and they came back week after week for their 'psycho ed' class. (psychology education)
66 year old male who suffered chronic stress during Covid insanity, locked out off Australia for two years, was very aware of the cognitive decline and BP issues that manifested for two years. Tried creatine 3 grams daily, after a week I had a moment of clarity and have been on the improve since, no dementia and cognitive function return has been quite noticeable.
I'm looking forward to the day when Nic is a Professor with his own lab and department at a University, with PhD students working under his supervision, adding great and innovative research to fill in some of the many gaps in our knowledge.
Damn, i saw the answer and skipped the video. But then i felt guilty, the hero that did what we always asked how could i betrayed him like this. Returned, liked, watched, subbed and commented! Appreciated the anti algo approach!
I kept my pinkie promise and commented for the algorithm. Non-Creatine User Here. (I have tried it in the past, did not care for it.) I have enough muscle mass for now. I have been consistently 190, 6'2' and relatively low bodyfat for the last 15 years. I don't really need more muscle for health reasons. I am in my mid 50s and have lost some strength, but I could still do more than 15 consecutive pullups. I do less weight lifting these days, and your previous video further encouraged me to keep my weight lifting under 100 minutes per week. I do more cardio / sports, so I have not reduced exercise time. If anything, I increased exercise time. When I look at studies, it appears to me that both resistance training and cardio seem to help to optimize longevity, but cardio seems to give one more bang for the buck, so that's where I prioritize. Much of my cardio is agility , eye hand coordination drills and that's fun for me. Weight lifting is less enjoyable. My guess is the "fun factor" plays into longevity, but that's just a guess.
🧐Once again Future Doctor Verhoeven, you’ve outdone yourself! I’m 64 and respond well to 5 to 10 grams. In addition to my brain improving on a number of levels, I also note that my legs are more powerful when navigating the streets of NYC and I am also more positive in my outlook. I’ve passed your videos around to a number of my friends. Your breakdowns of these studies are invaluable. Keep up the good work friend.
make sure you're also taking some L-Cysteine there, as it eats into your stores and having less Cysteine accelerates aging (your body needs it to make Glutathione, the most powerful antioxidant and the molecule which also cleans up heavy metals from the body)
I'm 71 and have started taking a weekly dance/exercise class (along with cardio swimming, yoga, and walking). The dance class relies on memory, movement and endurance. I will be adding creatine to my supplements for hopes of improvement in meant agility.
Hey nick, nice to see you’ve improved greatly in your communication, you are much more at ease in you latest videos. Been here since the start Now look at you, 100k subs, I knew it was bound to happen. Congratulations brother you deserve it. Richard. Keep up the great work.
You certainly know how to explain what you know effectively. Thanks for the competence, clarity and humility to outline what you may be less certain of.
Started keto in early 2023 and slowly have added other supplements over the months. I'm just starting creatine now. I've gone from 270lb to 225 lb, allmy labs have been very good. I hope to reach 205 this year. I'm 69 yo. Your videos have always benefited me. TY.
Brother. Thanks for getting to the point. The whole video was great. Most youtubers make you wait and never get to the point. You got to the point and provided the reasons why. Thank you!
Being 70 and seeing lots of people becoming forgetful and entering dementia. I will do anything to forgo that situation. I stay busy tackling various mental challenges of the constructive type…gardening, mechanic work, carpentry, food preserving, auto restoration, electrical problems…I do it all not willing to hire a single sole to perform task I can do. I think I’ll try creatine and see if it helps and how it helps.
Extending on your presentation of ATP => ADP. When needed (during periods of greater energy needs) ATP can also be further 'degraded' to *_adenosine monophosphate,_* "AMP." At this point, stressed cells will produce a protein, *_AMP-activated protein kinase,_* "AMPK," which incites mitochondria to undergo growth and/or replication, to increase ATP-production-capacity. A major problem is that (1) AMPK has an "exposed" glycine and (2) one of the metabolites of fructose, _polyol,_ binds to that glycine and renders the AMPK biologically inactive, destroying its ability to incite the needed mitochondrial increase. This is highly suggestive of how fructose causes cells to fail at task and at self-maintenance, to "wear out" and die, thus causing neuronal and brain-cell death, in particular. *Fructose => Alzheimer's/dementia by suppression of ATP production, so **_creatine could be particularly important in helping avoid the worst of this situation._* This is particularly important in how the brain will autonomously create fructose in response to higher glucose or fructose levels outside the blood-brain barrier, to maintain balanced osmotic pressure. The accumulation of fructose-damage over the years may explain creatine's greater impact on older individuals.
@@MyrKnofI think a health individual can probably handle some fruit off the tree or bush when in season, because it's periodic and lower in dose and cellulose delays its release so the liver can process it more thoroughly.. drinking refined honey, sugar, high fructose corn syrup, all that is awful for your liver and blood fructose is more glycating than glucose or galactose, yet isn't measures in any of the glycation measures like A1c.
I just spent $233.00, (Sales!!!) At GNC, (Not a plug.) and they were out of "Creatine" and a couple of other things like "Folate." I have GABA already. I have a kidney issue, probably kidney disease, and I am treating that now. I am 62, no brain fog but, I was getting brain fog before I started keeping, Vitamins, Minerals, and supplements including all the amino acids in my refrigerator. I just recovered from a broken Tibia and Fibula and I have 3 more weeks of P.T. My surgeon though it would take 6 more months for me to recover, but, I heal fast and I have Autism and a 98% recall, so anatomy and physiology is still fresh in my mind. Thank you for covering this topic, as I will pass it by my doctor for approval. Thanks, Brother James Kendall Moore OSB OFS OSC ✝️
Old retired teacher here. Ah child, your performance continues to delight me! Note: buy creatine geezers! I suspect it will have more impact than prevagen and be much cheaper. Blessings!
Couldn't it be just a side effect from the increased muscle performance? It may lead to more physical activity for the elderly, which in return could improve overall health and indirectly brain function as well (Better bloodflow, more daylight + fresh air, ect.ect.) Just a random thought bubble, based on nothing but well....the bubble.
Creatine and its relationship with methylation means it definitely isn't just the increased exercise performance. Tons of brain functions rely on methylation, and supplementing creatine makes more resources available for brain processes even if it itself doesn't directly affect the brain. Someone with fine methylation status might not see any benefit though.
I’m a younger dropout viewer (20) and I just wanna say I always appreciate your delivery. Even tho I have no medical experience, I feel like I can still grasp the broader information you’re giving us. This made me wanna start up my creatine dosing again haha.
In my case (male 47) I see a temporal correlation between omega-3 supplement (2g fish oil /day) and the emergence of memory with numbers and details, reliability and accuracy of it. I never had good memory in the past, I always only knew where my car keys were because I am organised and disciplined, but not a real memory of its position today. Now I KNOW FOR SURE.
@@Mustafa.Shakir I am not absolutely sure, those things happen by surprise, but i think it is very fast, 5 or 6 days. I was probably deficient. It is not immediately obvious when someone starts to remember things in detail and reliably, I was not used to have that memory. I had a bunch of strategies to overcome my lack of memory for all my life. PLEASE NOTE : this is in the context of low sugar and mostly 2 meals a day with some fasting days, and I walk 8k minimum. The context is important, the complete package is probably needed to make my life such an explosion of flowers.
I'm actually prescribed creatine by an MD to treat "chronic fatigue syndrome" (a term i loathe, being a nurse myself). In addition to high dose Coenzyme Q10. This research team's testing shows some indirect evidence of mitochondrial dysfunction. And let me tell you, the difference I feel if I've forgotten that creatine too many days in a row... It's made me a believer even though i hate the chalky, awful stuff
I appreciate the rigor and integrity of the presentations. Being clear about your hypotheses versus the results of your research makes your presentations many times more valuable and reliable than other presenters---by far. Further, your explanations of the statistical errors and fallacies reveal much about the problems with many meta studies and other studies. THANK YOU for modeling critical thinking at its best.
Nice work! I also like the fact that creatinephosphate doesn't just acts a a buffer for ATP. It also move much faster than ATP because it's much smaller. So, it's much more effective at fetching energy from the mitocondria than ATP itself. I supplement with 4 or 5 g of creatine.
Congrats dude ! Most youtubers try to get attention with a title like yours and enroll the information in the midst of the video, and in comparision, your entrance is simply epic ! It`s Creatine !
Creatine is an amino acid derivative...and the elderly are ALL PROTEIN DEFICIENT (can't absorb enough and don't eat enough). So...the positive effects of creatine could be partially from more complete amino acid nutrition... in addition to its ATP production enhancement.
I think I can simplify this for anyone who's curious. I'm 57 years old. Been dealing with brain fog and extreme low energy. I started taking testosterone injections and to some extent, It did help but when I added three grams of creatine a few times a week in my coffee, it was like someone injected, jet fuel and me. I had much more energy. I was able to do my work more efficiently. I was laughing and excited again about life. Just try it. It'll either help you and make you feel great or it won't.
Great job! But here are two things I feel you might like to delve into: Glynac and Peripheral Neuropathy. 1)Glynac...the newest in longativity supplements. 2)Nuephora, sells two different bottles, nerve Defense and Gold, that they propose can cure Peripheral Neuropathy. Been taking these for a few weeks myself. Costly...80.00+ per month supplies. These two will surely test your mettle 😂
When I was 21 I lost my job and qualified for Unemployment Insurance (Canada). I had to fill out a card monthly in order to continue receiving UI. I was took a one year college course that allowed me to keep receiving UI for a year. Because I had to fill out the card every month it imprinted my Social Insurance Number in my brain. I'm 63 years old now and can easily recall my 9 digit SIN number. Where my Keys are sometimes becomes an issue. And my glasses, well I have many pairs so when I can't find the last pair I was using I have backup options. I will have to look into Creatine. If I remember it.
As one gets older short term memory recall becomes a problem whereas your SIN memory has already become long term and you will always remember it unless you enter the final, acute stages of dementia where long term and short term recall are both affected
🎯 Key Takeaways for quick navigation: 00:00 🧠 Introduction to Creatine and Its Brain Benefits 02:04 📊 Analysis of Creatine and Memory 04:19 👴 Age-Specific Effects of Creatine 05:39 💊 Dose-Dependent Analysis 06:48 🧬 Exploring Mechanisms of Creatine in the Brain 11:00 🧪 Beyond Memory: Other Brain Performance Measures Made with HARPA AI
I've been taking at least 5g daily for years now and have noticed increased strength at the gym, as well as less grogginess if I don't sleep so well, and a slight increase in mental acuity, overall. I tried 20g recently and found it made me feel slightly neurotic... So it definitely did something to my brain, just not necessarily anything positive! Increased brain energy isn't necessarily a good thing, it would seem. If I had continued, it's possible my mood would have re-stabilised to the 'new normal' of high creatine... Or I may have just gone stark raving bonkers. One for a future study, perhaps.
Interesting. According to the online pubs, creatine is phosphorylated by ATP, which, of course, is made in the mitochondria. So if creatine phosphate serves as a cytoplasmic energy reserve, it means your mitochondria don't have to work as fast but longer to top off the cell's energy supply. That means the cell can work a little longer under stress. So, how much creatine would we have to consume daily to make a real difference. I'm guessing 10-20 grams. My doctor warned me against taking it (but I keep outliving my doctors.)
Creatine causes some of us insomnia so I take low dose creatine (~1g/day) since early 2021 after being very sick for a year and then developing memory issues. I'm in my 40s and saw improvements with that dose however since I'm sensitive to it I max out at 3 times a week. Thanks for the info and glad to see you explored this.
Love your ironic humour and great research with your book,keeping your two reader enthralled..…LOL..,great explanation,well done Matey on your videos….love them.keep them coming please.
I need creatine to help my brain follow your excellent, detailed presentation! Have been taking 5 grams daily at age 70 and definitely helps my workout results. You rock Nic!
My grandfather, all his aunts and many other of my relatives on my fathers side of the family have gotten dementia/Alzheimer’s. Apparently these diseases start way earlier in your life. I just turned 26. Im also Italian and my dads side always ate loads of carbs and I mean very high carb. I fast every now and then. I have a healthy low carb diet. Currently following Bryan Johnson’s diet to an extent (i eat fish and higher calories plus a cheat meal here and there I’m still in my 20s! I gotta live!) and take all his supplements except for steroids. I work out regularly and i take 20 grams of creatine a day. I was taking 5 and ever since I can across your content. I’ve been upping the dose. Honestly, I probably don’t need 20 but I’m going to do it anyway. If the higher dose helps my brain, nervous system, etc. even slightly. I’ll take that chance and spend the extra money. My grandfather tried to kill me multiple times because of dementia. I’ll do anything that might help my brain health/function in anyway. I’m learning two new languages and trying to memorize more things as well. My memory is pretty great actually so I’m trying to keep it that way. I must say I feel amazing and have felt it since I upped the dose from 5 so it could be a placebo but either way. If it motivates me to utilize my brain then it’s working as intended!
My mother could seriously answer 95% of questions on Jeopardy and was assistant editor for Oregon Coast magazine and unfortunately she got alzheimer's so I've noticed it doesn't seem to matter how much you can memorize. It's a real shame that it doesn't seem to discriminate
Nikolas, I love the scope and depth of your analysis along with your laid back humorful approach to coping with the data. Regarding Creatine, I believe the conversation would be more robust if you included precursors for NAD+ and ATP as well as 'soot quenchers' for ROS. I'm thinking Niacin (NMN, NR), Ca-AKG, CoQ10h, B12, Folate, Creatine, etc for the first and NAC, Glycine, Vit C, Vit E, etc for the second. The Kreb's Cycle is fundamental to all life. We can address it as a complete package.
I swear by this even though I can’t explain it but when started taking creatine I started feeling better. I’ve taken it on and off for my twenties and about to start again now at 30
Something important to note is that in longer clinical trials it has been shown that creatine only helps with short-term and not long-term memory. It's affect is because of its increase in ATP as specified in the video. On top of that creatine has been shown to unfortunately decrease NREM sleep which is a crucial time for cleaning out toxins during your sleep from your brain. So it's fine to take if you just want better reaction time and short-term cognitive gains but not long-term gains - especially in such excessive doses as 20g/day.
Would be very beneficial to your older viewers if you did a breakdown of the benefits of Lithium Orotate. Someone in my family was having memory trouble and stumbling over words and started taking Li Orotate and it made a remarkable difference.
Can you please make a video where you discuss if creatine supplementation is neccesary while on the carnivore diet? I can't seem to find much information about it and I don't want to ingest too much in case of side effects. Absolutely Love the channel btw!
Excellent . To prove my memory, you started this video talking about how we should hang till the end so we can find out if we're taking it the right way...well, you left me hanging sir. As far as my reading goes, creatine is best taken on an empty stomach along with electrolytes. This goes for all amino acids. Which has me thinking, since you touch on potassium, maybe a video on electrolytes could be interesting too, specially the interactions of it, ratios, etc. My opinion too is that you'd appeal to a broader crowd if you include the practical aspects of these topics. Either way, like your approach and content 👌
Btw, although I don't have references, my overall understanding of cteating, after reading much about it over the years is that it has benefits for almost everyone. Physical, brain, mental health etc. I've recently expanded my experiments to cover more and more amino acids (via eggs and supplements) and I'm seeing benefits across the board. It makes me think that studies like the one you started with is such a narrow look at the effect; imagine looking at different people with different genetic variations, or differences in other aspects and then testing how creatine (and amino acids) impact them ...
Love that you dug into the study and brought Creatine back into effectiveness, especially for us over 65, I blend 1 scoop into my veggie/fruit shake two times a day. Know where my keys are, now where is the car? Hmmmm.
ur funny enough to get giggle out of me in first minute of video 😦 I knew you were about to say creatine so when it was literally revealed in first line, i had to congratulate myself. however i didn't know why is creatine useful for brain. thanks for info, your personality makes it even more fun to learn. have you considered making more videos on brain ~improvement~? something that would be suitable for nd people as well
I started taking creatine 2 weeks ago just for cognitive improvement and its good so far. I noticed an improvement in muscle tone and i dont exercise that much, im more focused and when i fast i feel like my muscles are buffed ( like after a gym session ). The only downside is that i noticed more hair loss after a shower. Like i go with my hand through my head and every time i have like 10 strands of hair stuck. Does creatine cause hair loss ? I dont know if i want to continue taking it.
I was always trying to remember a long prayer that I knew by heart since child in another idiom(I’m 65 now), but never could. Just started taking creatine, and, last night in bed, tried to say the prayer again and could say the whole thing correctly without any stress.
I did some light digging and saw there are some studies about the combination of CoQ10 and Creatine having some neuroprotective properties. Any chance you can talk a little bit about that?
Sounds great , but creatine side effects might include dehydration, upset stomach, and muscle cramps, when you get older you tend to suffer from these problems already so it migt make thee things worse.
![The 4 Pillars for Fastest Muscle Growth. [8 Studies]](http://i.ytimg.com/vi/Scrc_ESFEqM/mqdefault.jpg)
![The 4 Pillars for Fastest Muscle Growth. [8 Studies]](/img/tr.png)
I know where my car keys are.
That is grandpa 😂
@MarkJones-gt2qd You don't have a car 😜
Mark - I haven't looked into the mind reading abilities creatine offers. :)
great, now you just have to find your car 🙂
In the future AI will need humans to find its keys
content starts at @0:00
thanks
😂
Not all heros wear capes
I watched at 0 and he only said "it's". Buy it you watch long enough, I think he mentions it at 0:01.
😆😆😆Funny
I've never encountered a UA-camr who gets to the point as quickly as you, without a 10-minute preamble. I'll definitely watch the whole video regardless! Thank you!
Yeah. I’m watching it out of respect for not stringing us along and making us FF through the video, or looking in the comments for someone to give a timestamp or the answer.
Very rare these days.
Plus, I’m sure I’ll learn something g here.
So true. I was ready to start skipping the unnecessary preamble and was totally caught off guard that he just said right way
This guy is ok, right!
Show off!
Ironic how it makes me want to continue watching out of pure gratitude.
There is nothing more awesome than the answer to a click bait title being given in the first 5 seconds. The UA-cam hero we deserve.
I first started taking Creatine hcl for muscle performance, but noticed a larger cognitive gain while at work. One of the best bang for your buck supplements out there.
It's because of DHT. It's more active form of testosterone and creatine is enhancing DHT production. I suppose if more protein is consumed.
How old are you, if you don't mind?
That would mean that creatine causes hair loss. There is controversy does it or doesnt it cause hair loss.@@VayaconDios018
How much did you take per day?
Same here. 5mg per day, Creatine monohydrate.
No wander sardines are so good for mood and memory, they are packed with creatine, Omega 3, B12, magnesium, zinc and vitamin D.
Yh I’m not very educated on these things but they are also some of the best compounds for muscle growth as well but you can overdose on sardines I believe unless I’m confusing it with tuna which now I’ve said it I believe that to be true instead
@@stanleyhughes856Do you mean Overdose in heavey metals ? That's bigger fish not sardines, in fact sardines have some of the lowest heavy metals. I guess Tuna is the one.
@@supernova1976 yea, because sardine is fish in lower chain food. Other big fish eat them.
It's a young fish too @@MrTheRalez
@@stanleyhughes856 You're confusing it with mercury poisoning, which happens when eating an EXCESSIVE amount of seafood constantly. I'm talking 80% of your diet, all fish. Also there's low mercury categories, medium, high and dangerous. For example, nobody should eat any sharks, dangerously high levels. Swordfish and tunas are high. Salmons etc are medium, then shrimp and light tuna is low. Levels vary per region cultivated or farmed, but generally that's about how it goes. You'd need to eat like 15~25 boxes of sardines daily to overdose on mercury.
I respect the opening to the video lmao, wish more UA-camrs opened like that
Not too conducive for growing a channel, but it fit in this context. Thanks, holden.
@@Physionic it's the reason I just subscribed to you. I totally respect your methods. It's so refreshing to see the way you run your channel- I love the data, the interpretation, and the breakdown you do. Legitimately, the only reason I stuck around is because of how quickly you told me the point. Mad respect bro.
@@Physionic It made me want to keep watching to learn the details
My dad has dementia....he made a lot of mistakes in his life that i firmly believe didn't help him in his elderly years. I am in no way blaming him for the state he's in....but he absolutely didn't do anything to help himself years ago
He was a horrible functioning alcoholic...he held down a job, but in his off time he NEVER went without a drink. When he stopped drinking he transferred that addiction to pure sugar. He also is now a type 2 diabetic...
I wish he would have taken better care of himself years ago. Now his cognitive function is failing, his sugar is somewhat controlled (it can be a challenge, he likes to sneak sugar)
The reason im leaving this comment is to just let future readers know... take care of yourself while you can. What you do now will impact you later in your life. If there are ways to better your health now... don't let that slip away.
Well stated.
🙏🏻
Thanks for not burying that 10 minutes into a video and prefacing it with NordVPN sponsorship.
Sometimes, people deserve, to have their faith, rewarded.
0:01 GOAT
I am age 83 and closing in on the record as oldest player at my local tennis club. [ Only 7 years to go. ] But since turning 80 I've noticed a significant reduction in my level of play (which was never that good, even though I started at the club at age 15). To improve my speed around the court I've been trying various supplements, the most recent additions being Taurine and GlyNAC, - which may have helped a little.
A few years back I tried creatine, but gave it up when I heard it only bulked up muscle size but not strength. Your report has encouraged me to try creatine again, mainly as it may improve my reaction time which can be too slow (as I watch the ball whiz by me).
PS Love your analyses, but can't afford your subscription. Please keep up the public anti-aging videos.
I don't know where you you heard it does not increase strength,but that is 100% wrong! I used creatine back in the early 1990's when it first became available.I was a weight lifter and bodybuilder.I can tell you for a fact,it will increase size and strength of your muscles.
you are impressive ! stay focused and strong, best wishes
It increases strength by adding more water, thus allowing your muscles to go further.
Love it. Had so many good experience with club veterans giving me knowledge. When I was 10 I would walk down every Sunday and play tennis with an 85 year old lady, who thrashed me for 12 months. She signed me up for a competition... first time against kids my age... and I couldn't lose. What she had taught me about controlling the opposition (by how effectively she controlled me on the court) made playing against kids a walk in the park.
At 18 I played hockey. When our goalie got injured we looked around someone to fill in and a 72 year old from the veterans team put his hand up. He would yell, "Two steps left. You there, drop three steps." He would position everyone so well that we went from second bottom of the ladder to 3rd. When our goalie came back I took the skills he taught us and started doing the same. Ended up winning the grand final.
Then in my 20s I went rock climbing. Had a Swiss 79 year old as my training partner. (he's 86 now and still climbing) One day a group of body builders came into the rock climbing gym and timed each other climbing the wall. He walked over and said, "Very impressive young man. Can I have a try?" He threw his beard over his shoulder and promptly beat their best time because rock climbing is about technique, balance, pound for pound strength and, most importantly, thinking. By the time he touches a wall he has already planned every one of his moves. The body builders were just too focused on their strength to be good rock climbers. He sat them down and coached them on their technique and sports psychology, and they came back week after week for their 'psycho ed' class. (psychology education)
Try creatine together with Fenugreek. Some Black Maca wouldn't hurt too.
66 year old male who suffered chronic stress during Covid insanity, locked out off Australia for two years, was very aware of the cognitive decline and BP issues that manifested for two years. Tried creatine 3 grams daily, after a week I had a moment of clarity and have been on the improve since, no dementia and cognitive function return has been quite noticeable.
Have you done any excercise with the creatine that you weren't doing before?
First time listener, You have a talent for presenting scientific information. Thanks for this analysis.
Thank you, Allan.
I'm looking forward to the day when Nic is a Professor with his own lab and department at a University, with PhD students working under his supervision, adding great and innovative research to fill in some of the many gaps in our knowledge.
This man is not only scientifically intelligent but also humorous 😀
Indeed
Absolutely
Unquestionably
Damn, i saw the answer and skipped the video. But then i felt guilty, the hero that did what we always asked how could i betrayed him like this. Returned, liked, watched, subbed and commented! Appreciated the anti algo approach!
Haha, I appreciate the dedication.
I kept my pinkie promise and commented for the algorithm. Non-Creatine User Here. (I have tried it in the past, did not care for it.) I have enough muscle mass for now. I have been consistently 190, 6'2' and relatively low bodyfat for the last 15 years. I don't really need more muscle for health reasons. I am in my mid 50s and have lost some strength, but I could still do more than 15 consecutive pullups. I do less weight lifting these days, and your previous video further encouraged me to keep my weight lifting under 100 minutes per week.
I do more cardio / sports, so I have not reduced exercise time. If anything, I increased exercise time. When I look at studies, it appears to me that both resistance training and cardio seem to help to optimize longevity, but cardio seems to give one more bang for the buck, so that's where I prioritize. Much of my cardio is agility , eye hand coordination drills and that's fun for me. Weight lifting is less enjoyable. My guess is the "fun factor" plays into longevity, but that's just a guess.
🧐Once again Future Doctor Verhoeven, you’ve outdone yourself! I’m 64 and respond well to 5 to 10 grams. In addition to my brain improving on a number of levels, I also note that my legs are more powerful when navigating the streets of NYC and I am also more positive in my outlook. I’ve passed your videos around to a number of my friends. Your breakdowns of these studies are invaluable. Keep up the good work friend.
If you don't mind me asking which brand do you use? I'm just 67 and need some help with brain clarity. Thanks.
make sure you're also taking some L-Cysteine there, as it eats into your stores and having less Cysteine accelerates aging (your body needs it to make Glutathione, the most powerful antioxidant and the molecule which also cleans up heavy metals from the body)
I use micronized creatine powder from Optimum Nutrition., which is Creatine monohydrate.
@@grahamastor4194 Optimum Nutrition’s Creatine Monohydrate. It days micronized creatine on the front of the container
I'm 71 and have started taking a weekly dance/exercise class (along with cardio swimming, yoga, and walking). The dance class relies on memory, movement and endurance. I will be adding creatine to my supplements for hopes of improvement in meant agility.
did it help?
Excellent plan.!
Hey nick, nice to see you’ve improved greatly in your communication, you are much more at ease in you latest videos. Been here since the start Now look at you, 100k subs, I knew it was bound to happen. Congratulations brother you deserve it.
Richard.
Keep up the great work.
You certainly know how to explain what you know effectively. Thanks for the competence, clarity and humility to outline what you may be less certain of.
That’s the professor in him. His other job. 😉
Started keto in early 2023 and slowly have added other supplements over the months. I'm just starting creatine now. I've gone from 270lb to 225 lb, allmy labs have been very good. I hope to reach 205 this year. I'm 69 yo. Your videos have always benefited me. TY.
I love how you went straight to the point! I stayed all the video just for that and the useful information!
Brother. Thanks for getting to the point. The whole video was great. Most youtubers make you wait and never get to the point. You got to the point and provided the reasons why. Thank you!
Being 70 and seeing lots of people becoming forgetful and entering dementia. I will do anything to forgo that situation. I stay busy tackling various mental challenges of the constructive type…gardening, mechanic work, carpentry, food preserving, auto restoration, electrical problems…I do it all not willing to hire a single sole to perform task I can do. I think I’ll try creatine and see if it helps and how it helps.
Extending on your presentation of ATP => ADP. When needed (during periods of greater energy needs) ATP can also be further 'degraded' to *_adenosine monophosphate,_* "AMP." At this point, stressed cells will produce a protein, *_AMP-activated protein kinase,_* "AMPK," which incites mitochondria to undergo growth and/or replication, to increase ATP-production-capacity. A major problem is that (1) AMPK has an "exposed" glycine and (2) one of the metabolites of fructose, _polyol,_ binds to that glycine and renders the AMPK biologically inactive, destroying its ability to incite the needed mitochondrial increase. This is highly suggestive of how fructose causes cells to fail at task and at self-maintenance, to "wear out" and die, thus causing neuronal and brain-cell death, in particular. *Fructose => Alzheimer's/dementia by suppression of ATP production, so **_creatine could be particularly important in helping avoid the worst of this situation._* This is particularly important in how the brain will autonomously create fructose in response to higher glucose or fructose levels outside the blood-brain barrier, to maintain balanced osmotic pressure. The accumulation of fructose-damage over the years may explain creatine's greater impact on older individuals.
interesting
@@joylugo4979 like, VERY interesting.. Fructose is so SO bad for you as far as i can gather. Especially in refined form.
@@MyrKnofI think a health individual can probably handle some fruit off the tree or bush when in season, because it's periodic and lower in dose and cellulose delays its release so the liver can process it more thoroughly.. drinking refined honey, sugar, high fructose corn syrup, all that is awful for your liver and blood fructose is more glycating than glucose or galactose, yet isn't measures in any of the glycation measures like A1c.
Thank you for sharing this. Wouldn’t supplementing with AMPK or AMPK-containing foods spur growth/replication? Have there been any studies?
interesting, where can we learn more?
You honestly got my subscription for answering it right away instead of waiting for the last 5 sec of the video. Much appreciated 👍
I just spent $233.00, (Sales!!!) At GNC, (Not a plug.) and they were out of "Creatine" and a couple of other things like "Folate." I have GABA already. I have a kidney issue, probably kidney disease, and I am treating that now. I am 62, no brain fog but, I was getting brain fog before I started keeping, Vitamins, Minerals, and supplements including all the amino acids in my refrigerator. I just recovered from a broken Tibia and Fibula and I have 3 more weeks of P.T. My surgeon though it would take 6 more months for me to recover, but, I heal fast and I have Autism and a 98% recall, so anatomy and physiology is still fresh in my mind. Thank you for covering this topic, as I will pass it by my doctor for approval. Thanks, Brother James Kendall Moore OSB OFS OSC ✝️
I get my creatine from Amazon. I use vital proteins brand and got a subscription 2 years ago. Good stuff
Kept my pinky promise and even though a lot of it goes over my head it’s still very interesting. Thank you keep doing what your doing
Imparting knowledge in an entertaining way is rare - you certainly got the knack!
Old retired teacher here. Ah child, your performance continues to delight me! Note: buy creatine geezers! I suspect it will have more impact than prevagen and be much cheaper. Blessings!
Its creatine. I subbed just based on that. No preamble, no rant, no me having to search. Bravo.
Couldn't it be just a side effect from the increased muscle performance? It may lead to more physical activity for the elderly, which in return could improve overall health and indirectly brain function as well (Better bloodflow, more daylight + fresh air, ect.ect.) Just a random thought bubble, based on nothing but well....the bubble.
Creatine and its relationship with methylation means it definitely isn't just the increased exercise performance. Tons of brain functions rely on methylation, and supplementing creatine makes more resources available for brain processes even if it itself doesn't directly affect the brain. Someone with fine methylation status might not see any benefit though.
I’m a younger dropout viewer (20) and I just wanna say I always appreciate your delivery. Even tho I have no medical experience, I feel like I can still grasp the broader information you’re giving us. This made me wanna start up my creatine dosing again haha.
Thanks for watching, and the kind words.
Amazing man, finally a to the point youtuber that has an understanding of statistical significance so i dont have to read research papers
Whoa. Straight to the point. Even before the one second mark. Every UA-camr needs to take lessons from you. Well done sir. Liked and subbed.
When I started taking creatine and after taking it for a really long time I felt improvement on my fine motor skills.
15 minute video, yet you got to the point before the end of the first second. well done, sir. bravo 👏 👏 👏
i take a small dose of 2.5g of creatine a day and feel amazing
In my case (male 47) I see a temporal correlation between omega-3 supplement (2g fish oil /day) and the emergence of memory with numbers and details, reliability and accuracy of it. I never had good memory in the past, I always only knew where my car keys were because I am organised and disciplined, but not a real memory of its position today. Now I KNOW FOR SURE.
Can I ask for how long you took 2g omega-3 until you noticed a difference?
@@Mustafa.Shakir I am not absolutely sure, those things happen by surprise, but i think it is very fast, 5 or 6 days. I was probably deficient. It is not immediately obvious when someone starts to remember things in detail and reliably, I was not used to have that memory. I had a bunch of strategies to overcome my lack of memory for all my life. PLEASE NOTE : this is in the context of low sugar and mostly 2 meals a day with some fasting days, and I walk 8k minimum. The context is important, the complete package is probably needed to make my life such an explosion of flowers.
Because omega 3s increase your white matter integrity
Thank you for the great content as always! Greetings from Greece 😊
Thanks, Christina.
I'm actually prescribed creatine by an MD to treat "chronic fatigue syndrome" (a term i loathe, being a nurse myself). In addition to high dose Coenzyme Q10. This research team's testing shows some indirect evidence of mitochondrial dysfunction. And let me tell you, the difference I feel if I've forgotten that creatine too many days in a row... It's made me a believer even though i hate the chalky, awful stuff
Read about ammonia overload.
I appreciate the rigor and integrity of the presentations. Being clear about your hypotheses versus the results of your research makes your presentations many times more valuable and reliable than other presenters---by far. Further, your explanations of the statistical errors and fallacies reveal much about the problems with many meta studies and other studies. THANK YOU for modeling critical thinking at its best.
I love the humor of this channel, specially cuz at the same time you can feel science been taken deadly serious 🤟
not a second of preamble i love it.
Thank you! Finally! Somebody starts a video by immediately telling us what we came to hear.
Nice work!
I also like the fact that creatinephosphate doesn't just acts a a buffer for ATP.
It also move much faster than ATP because it's much smaller.
So, it's much more effective at fetching energy from the mitocondria than ATP itself.
I supplement with 4 or 5 g of creatine.
It is new info to me. And the fact he wrote a book in young age.
Congrats dude ! Most youtubers try to get attention with a title like yours and enroll the information in the midst of the video, and in comparision, your entrance is simply epic ! It`s Creatine !
this man is so hella underrated
Immediately to the point. Bravo!!!
I LIKE what you do there.
Question:
ANSWER in less than 5seconds.
I will stay until the end because of that.
Thank you for disclosing the supplement at the very beginning, very few youtubers do that. Of course i stayed for the whole vid :)
Creatine is an amino acid derivative...and the elderly are ALL PROTEIN DEFICIENT (can't absorb enough and don't eat enough). So...the positive effects of creatine could be partially from more complete amino acid nutrition... in addition to its ATP production enhancement.
I think I can simplify this for anyone who's curious. I'm 57 years old. Been dealing with brain fog and extreme low energy. I started taking testosterone injections and to some extent, It did help but when I added three grams of creatine a few times a week in my coffee, it was like someone injected, jet fuel and me. I had much more energy. I was able to do my work more efficiently. I was laughing and excited again about life. Just try it. It'll either help you and make you feel great or it won't.
Thank you for your content. At 62 im doing a young person's job and really need to keep up with my health.
Stumbled upon this channel from youtube recommmendations. And i must say, this channel is highly underrated.
I enjoy your speculation. I think you connect dots very quickly and its exciting to hear what isn't necessarily PROVEN but has potenial/is possible.
Great job! But here are two things I feel you might like to delve into: Glynac and Peripheral Neuropathy.
1)Glynac...the newest in longativity supplements.
2)Nuephora, sells two different bottles, nerve Defense and Gold, that they propose can cure Peripheral Neuropathy. Been taking these for a few weeks myself. Costly...80.00+ per month supplies.
These two will surely test your mettle 😂
I not only kept my pinky promise, but I subscribed as well. Excellent video.
Thanks :)
When I was 21 I lost my job and qualified for Unemployment Insurance (Canada). I had to fill out a card monthly in order to continue receiving UI. I was took a one year college course that allowed me to keep receiving UI for a year. Because I had to fill out the card every month it imprinted my Social Insurance Number in my brain. I'm 63 years old now and can easily recall my 9 digit SIN number. Where my Keys are sometimes becomes an issue. And my glasses, well I have many pairs so when I can't find the last pair I was using I have backup options. I will have to look into Creatine. If I remember it.
As one gets older short term memory recall becomes a problem whereas your SIN memory has already become long term and you will always remember it unless you enter the final, acute stages of dementia where long term and short term recall are both affected
🎯 Key Takeaways for quick navigation:
00:00 🧠 Introduction to Creatine and Its Brain Benefits
02:04 📊 Analysis of Creatine and Memory
04:19 👴 Age-Specific Effects of Creatine
05:39 💊 Dose-Dependent Analysis
06:48 🧬 Exploring Mechanisms of Creatine in the Brain
11:00 🧪 Beyond Memory: Other Brain Performance Measures
Made with HARPA AI
I've been taking at least 5g daily for years now and have noticed increased strength at the gym, as well as less grogginess if I don't sleep so well, and a slight increase in mental acuity, overall. I tried 20g recently and found it made me feel slightly neurotic... So it definitely did something to my brain, just not necessarily anything positive! Increased brain energy isn't necessarily a good thing, it would seem. If I had continued, it's possible my mood would have re-stabilised to the 'new normal' of high creatine... Or I may have just gone stark raving bonkers. One for a future study, perhaps.
I believe creatine can increase dopamine levels, so you may have been feeling the effects of too much dopamine.
Interesting. According to the online pubs, creatine is phosphorylated by ATP, which, of course, is made in the mitochondria. So if creatine phosphate serves as a cytoplasmic energy reserve, it means your mitochondria don't have to work as fast but longer to top off the cell's energy supply. That means the cell can work a little longer under stress. So, how much creatine would we have to consume daily to make a real difference. I'm guessing 10-20 grams. My doctor warned me against taking it (but I keep outliving my doctors.)
I will watch till the end because you lowered my anxiety for the rest of the day by disclosing the information
Thank you for saying it immediately. As a thank you I shall watch the full video ❤
Creatine causes some of us insomnia so I take low dose creatine (~1g/day) since early 2021 after being very sick for a year and then developing memory issues. I'm in my 40s and saw improvements with that dose however since I'm sensitive to it I max out at 3 times a week. Thanks for the info and glad to see you explored this.
Best start to an informative video EVER..!!!!!
Love your ironic humour and great research with your book,keeping your two reader enthralled..…LOL..,great explanation,well done Matey on your videos….love them.keep them coming please.
Great channel. Scientific information presented concisely and with great clarity.
Starts with "It's creatine." Thank you so very much for that. I watched the rest of the video on principle.
I need creatine to help my brain follow your excellent, detailed presentation! Have been taking 5 grams daily at age 70 and definitely helps my workout results. You rock Nic!
You're a gem Physionic.
My grandfather, all his aunts and many other of my relatives on my fathers side of the family have gotten dementia/Alzheimer’s. Apparently these diseases start way earlier in your life. I just turned 26. Im also Italian and my dads side always ate loads of carbs and I mean very high carb. I fast every now and then. I have a healthy low carb diet. Currently following Bryan Johnson’s diet to an extent (i eat fish and higher calories plus a cheat meal here and there I’m still in my 20s! I gotta live!) and take all his supplements except for steroids. I work out regularly and i take 20 grams of creatine a day. I was taking 5 and ever since I can across your content. I’ve been upping the dose. Honestly, I probably don’t need 20 but I’m going to do it anyway. If the higher dose helps my brain, nervous system, etc. even slightly. I’ll take that chance and spend the extra money. My grandfather tried to kill me multiple times because of dementia. I’ll do anything that might help my brain health/function in anyway. I’m learning two new languages and trying to memorize more things as well. My memory is pretty great actually so I’m trying to keep it that way. I must say I feel amazing and have felt it since I upped the dose from 5 so it could be a placebo but either way. If it motivates me to utilize my brain then it’s working as intended!
My mother could seriously answer 95% of questions on Jeopardy and was assistant editor for Oregon Coast magazine and unfortunately she got alzheimer's so I've noticed it doesn't seem to matter how much you can memorize. It's a real shame that it doesn't seem to discriminate
I just discovered your channel, and I really like your style. You are a good teacher, with a cool, intelligent sense of humor.
Love your videos. Hello from Spain!
Hello there!
Nikolas, I love the scope and depth of your analysis along with your laid back humorful approach to coping with the data. Regarding Creatine, I believe the conversation would be more robust if you included precursors for NAD+ and ATP as well as 'soot quenchers' for ROS. I'm thinking Niacin (NMN, NR), Ca-AKG, CoQ10h, B12, Folate, Creatine, etc for the first and NAC, Glycine, Vit C, Vit E, etc for the second. The Kreb's Cycle is fundamental to all life. We can address it as a complete package.
I swear by this even though I can’t explain it but when started taking creatine I started feeling better. I’ve taken it on and off for my twenties and about to start again now at 30
Something important to note is that in longer clinical trials it has been shown that creatine only helps with short-term and not long-term memory. It's affect is because of its increase in ATP as specified in the video. On top of that creatine has been shown to unfortunately decrease NREM sleep which is a crucial time for cleaning out toxins during your sleep from your brain. So it's fine to take if you just want better reaction time and short-term cognitive gains but not long-term gains - especially in such excessive doses as 20g/day.
Would be very beneficial to your older viewers if you did a breakdown of the benefits of Lithium Orotate. Someone in my family was having memory trouble and stumbling over words and started taking Li Orotate and it made a remarkable difference.
Can you please make a video where you discuss if creatine supplementation is neccesary while on the carnivore diet?
I can't seem to find much information about it and I don't want to ingest too much in case of side effects.
Absolutely Love the channel btw!
Old comment giving credit for not doing long rambling videos. And with a cherry on top you work in humor!
Excellent .
To prove my memory, you started this video talking about how we should hang till the end so we can find out if we're taking it the right way...well, you left me hanging sir. As far as my reading goes, creatine is best taken on an empty stomach along with electrolytes. This goes for all amino acids. Which has me thinking, since you touch on potassium, maybe a video on electrolytes could be interesting too, specially the interactions of it, ratios, etc. My opinion too is that you'd appeal to a broader crowd if you include the practical aspects of these topics. Either way, like your approach and content 👌
Btw, although I don't have references, my overall understanding of cteating, after reading much about it over the years is that it has benefits for almost everyone. Physical, brain, mental health etc. I've recently expanded my experiments to cover more and more amino acids (via eggs and supplements) and I'm seeing benefits across the board. It makes me think that studies like the one you started with is such a narrow look at the effect; imagine looking at different people with different genetic variations, or differences in other aspects and then testing how creatine (and amino acids) impact them ...
I respect ytbers who say the answer right at the front so much I subscribed and watched the whole thing. 👍🏼
You always make learning feel accessible!
Just because I knew it was gonna be creatine didn't change the fact that the first two seconds, and then the rest of the video, was pure gold.
Love that you dug into the study and brought Creatine back into effectiveness, especially for us over 65, I blend 1 scoop into my veggie/fruit shake two times a day. Know where my keys are, now where is the car? Hmmmm.
Thanks for starting the video with the actual information. Have a full premium view for that.
The absolute best channel on UA-cam 🎉 even better, close your eyes and you'll hear clint eastwood... made my day 😂
ur funny enough to get giggle out of me in first minute of video 😦 I knew you were about to say creatine so when it was literally revealed in first line, i had to congratulate myself. however i didn't know why is creatine useful for brain. thanks for info, your personality makes it even more fun to learn. have you considered making more videos on brain ~improvement~? something that would be suitable for nd people as well
I so appreciate your analyses, and always grateful for the help in research literacy.
I started taking creatine 2 weeks ago just for cognitive improvement and its good so far. I noticed an improvement in muscle tone and i dont exercise that much, im more focused and when i fast i feel like my muscles are buffed ( like after a gym session ). The only downside is that i noticed more hair loss after a shower. Like i go with my hand through my head and every time i have like 10 strands of hair stuck. Does creatine cause hair loss ? I dont know if i want to continue taking it.
I was always trying to remember a long prayer that I knew by heart since child in another idiom(I’m 65 now), but never could. Just started taking creatine, and, last night in bed, tried to say the prayer again and could say the whole thing correctly without any stress.
Not gonna lie, when you told me what it was at the very start, I stayed for the whole video.. RESPECT.
Thanks!
Okay fine I’ll stay 🙄😂 seriously though I appreciate you getting to the point immediately!! Will watch the whole thing ❤
I did some light digging and saw there are some studies about the combination of CoQ10 and Creatine having some neuroprotective properties. Any chance you can talk a little bit about that?
Sounds great , but creatine side effects might include dehydration, upset stomach, and muscle cramps, when you get older you tend to suffer from these problems already so it migt make thee things worse.
ITS CREATINE. I love how you did that subscribed
Should i take creatine even though im not working out?
Yes, I pinky promise and I’m good with my word! Love your info and dry wit!
Absolutely loved the light hearted jokes in this one lol helps to maintain focus
Thanks :)
Please just like this video because he actually goes to to point right away and has good content !