Creatine Benefits: More Energy for Muscle, Brain and Healthy Aging?

00:00:00: Today we're talking about creatine and specifically how it's gone from being a hardcore gymbrose supplement to a real longevity supplement.

00:00:08: It's really not just the gymbrosupplement, that has been proven now... ...it is actually one of the most thoroughly researched supplements out there.

00:00:17: Regardless of that hundreds have looked at what creatine does for their kidneys – it absolutely does nothing!

00:00:24: Exactly….

00:00:25: What's your main goal with creatine?

00:00:30: Crazy muscle growth or bodybuilding.

00:00:32: It's actually just about maintaining muscle mass

00:00:36: because there is so much of it in meat and fish.

00:00:38: Vegans, and vegetarians simply have lower levels.

00:00:41: they get less of it through their diet.

00:00:43: So studies show that Vegetarians and vegans tend to benefit more from supplementing with creatine.

00:00:55: Hello And welcome To a new episode Of Beyond Lifespan.

00:00:58: Hi Max!

00:00:59: Hi Mario.

00:01:00: Today we're talking about creatine and specifically how it's gone from being a hardcore Jimbrough supplement to.

00:01:07: A real longevity supplement, yeah?

00:01:09: How did that actually happen right?

00:01:11: It's been a wild ride over the last few years.

00:01:13: Yeah I mean i think its still not fully mainstream you know but almost so.

00:01:17: um...I find really interesting in recent Months well mostly months actually how so many women are starting to take creatine, you know

00:01:26: I was just about to say i think it has gone mainstream because when el reports on It and build a frau in magazines like that report on.

00:01:33: Then?

00:01:33: I think its already.

00:01:35: let's call it mainstream Let's called it mainstream but it hasn't fully sunk-in yet.

00:01:38: Let's put it That way not like collagen or something right.

00:01:41: So um it still catching on But it's incredible How fast is growing And as we believe and rightly so It's not just a gym bro supplement and that being proven now.

00:01:54: Um, it actually one of the most thoroughly researched supplements out there with

00:01:59: probably only magnesium.

00:02:01: is even better research exactly?

00:02:02: Probably only like

00:02:03: or maybe vitamin D?

00:02:03: yeah

00:02:04: Maybe I feel Like with creatine.

00:02:07: Interestingly The study designs have Just been done A lot Better than With many others like with Vitamin D its so often just observational studies And That kind Of neither here nor There.

00:02:20: High quality stuff like really,

00:02:22: so interventional studies exactly with vitamin D. It's often about looking at five hundred thousand people who self report taking vitamin d and then a statistical calculation is applied at the end And what comes out of that has very limited value for the individual right?

00:02:37: You always have to point that out.

00:02:39: Yeah

00:02:39: That's why a lot of it Is still debatable sometimes anyway.

00:02:43: yeah.

00:02:43: So um many exciting effects, not just on muscles but also on energy production and actually on the brain too.

00:02:53: On sleep... And we want to talk about that a bit today.

00:02:57: how it's really arrived in the longevity space right now?

00:03:01: I think we'll start with quick overview of what is creatine.

00:03:07: then look at yeah.. How does this work or do for us?

00:03:12: Exactly!

00:03:13: At the end dosages and intake, etc.

00:03:17: And what we do?

00:03:18: exactly that too endogenous production right.

00:03:21: creatine can also be produced by the body itself.

00:03:24: That's about one to two grams per day.

00:03:28: It consists of three amino acids arginine glycein methionine.

00:03:32: you don't need to memorize that it doesn't really matter You just need to know hey there is a portion of creatine that the body can make itself practically dependent on it, uh... It's not an essential molecule that you need because the body can make itself.

00:03:48: A very large part is simply stored in the muscles.

00:03:52: That makes sense.

00:03:53: people only talk about muscle since most of them are stored anyway.

00:03:58: What will they do with other tissues?

00:04:00: But every little bit helps!

00:04:02: We'll see later.

00:04:04: And in the muscle its mostly stored as phosphocreatine.

00:04:07: We'll get to that in a moment when we talk about the mechanisms, why this binding to a phosphate molecule is so important.

00:04:16: In the body because that's essentially the transporter right.

00:04:19: it's transported from A to B as phosphocreatine not as pure creatine.

00:04:25: It also occurs in food So you don't necessarily have to supplement if you don' t want To.

00:04:29: The body provides present in food, uh, in meat and fish.

00:04:35: For example about four hundred fifty grams.

00:04:38: so in a meet there's also a lot of it.

00:04:42: that's why people who already eat a lot Of meat sometimes don't benefit as much from creatine supplementation because they already have such high ex.

00:04:50: I mean endogenous levels Because They Already Get It From Meat.

00:04:55: There Is About One To Two Grams Of Creatine In About Half A Kilo i would say And I Mean Half.

00:05:01: A kilo Of Meat is Already A Lot Right.

00:05:03: So if you say, You want to take like three to five grams of creatine a day?

00:05:07: Then that's two and half kilos of meat per day every day A lot.

00:05:13: so yeah

00:05:13: Yeah.

00:05:14: But I mean you could obviously go straight carnivore.

00:05:16: We wouldn't recommend that i think but-but That would obviously get you a solid daily dose Of creatine at least enough.

00:05:21: No!

00:05:22: That's why there are supplements right?

00:05:24: It is very often the let us say The idea behind it is that you'd like to have a bit more of what?

00:05:31: You actually get from food, and that's what dietary supplements are for.

00:05:35: That's why they're called.

00:05:36: And that's also the case with creatine because there's so much of it in meat and fish.

00:05:41: Vegans and vegetarians simply have lower levels.

00:05:43: They get less of it through their diet as A result.

00:05:47: we also know from studies that Vegetarians and vegans tend To benefit more when they supplemented with creatinine.

00:05:54: right Because they simply have those few grams less per day than people who also eat meat and fish.

00:06:02: When it comes to supplements, as we just touched on always creatine monohydrate And there are a few other forms.

00:06:11: but creatine mono hydrate is cheap It's stable and practically all studies were done with creatine Monohydrate anyway.

00:06:19: So you should definitely trust the gold standard.

00:06:22: Yeah,

00:06:23: don't over complicate it.

00:06:24: So to speak

00:06:25: yeah I don't think you need to reinvent the wheel here.

00:06:27: we've already found something good.

00:06:28: that's just Really effective right?

00:06:33: Yes so that was a quick intro wrap-up.

00:06:36: now We already mentioned phosphocreatine which is important for the mechanism of how creatine actually works.

00:06:45: Yeah exactly so basically How do i best start?

00:06:49: so in the end How is what?

00:06:52: Is the energy currency of our body and that's this ATP.

00:06:55: I think everyone has heard of that.

00:06:57: And for this ATP to be used at all it actually needs.

00:07:00: so it's called adenosine triphosphate right, So three phosphates.

00:07:04: try um...and you want to somehow attach This phosphate this third phosphate to the adenosin diphosphate because before That It's Actually Adenosine Diphosphates means we Somehow Need This Third Phosphate Always Has To Come From Somewhere And that's a cycle.

00:07:19: So it's constantly being used the adenosine triphosphate and then becomes adenoside diphosphate, and back to adenosin... Adenosine Triphosphates when its recharge.

00:07:28: It's really wearing me out right now yeah?

00:07:32: The interesting thing is that creatine can donate this phosphate group To this ADP.

00:07:39: so Adenosine Diphosphates Then it becomes adenosine Triphosphate.

00:07:43: That means it really is an energy provider in the cell so-to speak.

00:07:48: That's, of course particularly interesting when we talk about our muscles where there are extremely many mitochondria.

00:07:53: We're extremely much energy is needed and that's how creatine can really serve as an energy provider in the cell And that's of course awesome especially when you have training that is more short term.

00:08:04: So where you need a lot of energy right?

00:08:05: In the moment burn a lot a lot Of energy.

00:08:08: that's where it's yeah very interesting and If you want to go a bit deeper into that we can of course do that.

00:08:17: It's like this ATP, I just mentioned the mitochondria.

00:08:20: a bit is formed in the mitochondrial.

00:08:23: that means That's basically The powerhouse of the cell.

00:08:28: those are the mitochondrias But outside the cell.

00:08:31: This ATP is in turn consumed right?

00:08:34: That means we manage with the creatine to feed this this adenosine diphosphate With his third phosphate again and thus really keep this energy production going.

00:08:45: so very very cool actually.

00:08:48: I mean, in the end what you just described this creatine shuttle... You can think of it like this right?

00:08:51: We have a power plant that produces the energy and then we need power lines so to speak to bring it to the household where its.. Where the energy is actually needed.

00:09:00: And This transport mechanism That's creatine Right!

00:09:04: It binds a phosphate because the ATP when it's outside The mitochondrion Is used up immediately But the ADP isn't Because there's nothing To use Up.

00:09:14: This ADP circulates in the muscles, in the brain and nerve cells wherever it's needed.

00:09:19: And the phosphocreatine then brings the phosphate right?

00:09:24: So the creatin is important because it transports energy meaning this phosphate... ...and the body doesn't metabolize the creatine itself but needs to transport the phosphate and ADP becomes ATP.. ..and then party starts!

00:09:39: Because we have enough energy there.

00:09:41: that actually exciting mechanism.

00:09:42: so you can.

00:09:43: It can provide energy itself and it also transports, ensures a stable solid flow of energy transport in the body.

00:09:52: And also brings it to the brain where its needed.

00:09:55: super essential yeah?

00:09:57: That's why it has such broad effects even apart from mega-mega

00:09:59: essential

00:10:00: right?

00:10:00: Yeah!

00:10:01: As the brain is the most energy intensive organ we have so especially in relation It has also become more and more well known for these cognitive benefits, I would say.

00:10:13: So

00:10:14: mega-mega essential right?

00:10:15: Yeah

00:10:16: exactly.

00:10:18: We've talked about mechanisms.

00:10:19: now we've also touched on cognition being a topic muscles being atopic.

00:10:26: Maybe let's start with the corner that creatine comes from With the gym bros.

00:10:32: What does it do for them?

00:10:33: what?

00:10:33: why did it even become known as a gym bro supplement?

00:10:36: Yeah,

00:10:36: yeah.

00:10:36: I mean we just...I already went into the mechanism a bit that it can be very interesting especially for explosive power because you need a lot of ATP right in that moment.

00:10:45: That means if You take it regularly If you have good creatine levels It actually increases your strength during the workout meaning the power you can put out and particularly Explosive Power.

00:10:58: So basically everything you need in the gym not so much when it comes to endurance When is about long distance running or road cycling?

00:11:05: Or whatever The benefit there will be rather limited because the creatine can't really keep up.

00:11:11: But when it comes to explosive power, meaning bench press whatever biceps and what else?

00:11:17: It has also been shown to help actually build muscle.

00:11:23: that means you get a better built-up of lean mass on creatine.

00:11:30: That's cool.

00:11:32: probably you can exert more force.

00:11:35: That means in the end, You simply manage more reps at a higher weight and that leads to building mass costs.

00:11:42: pretty cool actually.

00:11:46: And we also have to mention that with like this phosphocreatine?

00:11:50: You have a storage for A very high maximum load of about seven two ten seconds right.

00:11:57: and if you think of a one hundred meter sprinter the pros, they sprint to one hundred meters somewhere in the range of nine point seven.

00:12:04: Nine point eight seconds and that means The really good ones.

00:12:09: They managed To run the whole distance using this phosphocreatine storage And thats Really the most efficient and strongest energy delivery That we have In a very short period Of time.

00:12:22: Only when the Phosphocreatin is used up Then another Energy Delivery Method Is Used And that's why it's so relevant, especially for these one hundred meter sprinters or even sixty meters.

00:12:34: You can definitely do that.

00:12:35: I mean pros definitely manage that in this short range.

00:12:39: That's very relevant right?

00:12:40: They also work with creatine.

00:12:41: i wonder if you say bolt then like how much How Much of a dose of creatin he slammed down before workouts and Before runs Like that?

00:12:49: yeah i don't know If that has to Do With creatine specifically but through This training you Also optimize your energy delivery and the phosphocreatine Can Of Course Be Used Better.

00:12:58: The battery gets charged more, right?

00:12:59: With phosphocreatine and creatine will surely help too.

00:13:02: Right I'm sure that Usain Bolt without knowing this for a fact let me also say That Without Knowing This For A Fact That Usain bolt Also Takes And Took Creatine Simply Because He Benefited From It.

00:13:17: Right That's Also Simply Physiology.

00:13:20: That it Does Something

00:13:22: Cool Makes sense

00:13:24: Exactly, then you already said on the one hand.

00:13:26: You have this effect of being able to exert more force but Then you also have an affect on recovery and on recovery.

00:13:34: Yeah And that actually came out in studies.

00:13:36: so it was actually the case that they looked at okay Before training after training muscle damage markers which just means markers of muscle breakdown.

00:13:45: That's stuff like creatine kinase or LDH.

00:13:48: So basically where cells die there are always these markers.

00:13:52: And interestingly, there were fewer of those in the people taking creatine than in the not-taking creatine.

00:13:58: Very interesting!

00:14:00: Then also... There was less inflammation in those muscles Also interesting and it's a case that they could do a workout again faster with high force input.

00:14:13: That means creatine has all these really relevant points where you think okay I actually need that if i do strength training regularly so that I recover faster, right?

00:14:24: Or regenerate rather.

00:14:26: So really crazy!

00:14:42: The only problem is if you take creatine, You probably lift a heavier weight or do a few more reps and then Probably still have a similar amount of muscle damage markers right?

00:14:57: And probably a similar Amount of inflammation in whatever.

00:15:00: So that sense very very interesting But with this caveat That Of course.

00:15:05: That's probably not necessarily always reproducible that you really Have less inflammation and so on.

00:15:10: Because yeah because you just Do More.

00:15:13: So the main effect is that you can do more training work, especially over a longer period of time.

00:15:18: And I wanted to say the exact same thing You already said.

00:15:22: but if i do More Training Work then also put more stress on the muscle right.

00:15:26: so in The end my damage markers probably won't be lower.

00:15:29: But sure In A direct Comparison it Probably Helps and you Can Assume That The Creatine Will Also Buffer It A Bit Afterwards.

00:15:36: But because you have more load, You also have more muscle work.

00:15:39: More training stimulus and in the end Also a few more damage markers which however occur physiologically?

00:16:07: physical load, they will certainly have a benefit from it and that's why its used so widely.

00:16:14: It is not doping either right?

00:16:17: You don't even know if you can detect wonderfully in the blood.

00:16:19: we'll get to that too.

00:16:21: but definitely allowed an approved supplement.

00:16:24: everythings fine also for professional athletes.

00:16:29: now were actually Yeah.

00:16:31: A longevity podcast, I'd say right?

00:16:33: At least partly a health podcast.

00:16:35: Longevity podcast What does it do for longevity?

00:16:40: yeah so i mean what is the main goal you want to achieve with creatine?

00:16:43: It's not necessarily crazy muscle building or anything Or like bodybuilding...it's actually just about maintaining muscle mass So that as you age You still have these muscles on your body That pull in your body Pull on the bones To also prevent osteoporosis.

00:17:00: Those are just some of the goals you might have and that you might still be able to do.

00:17:04: movements, movement patterns.

00:17:06: That you could still do when you were young?

00:17:08: And maybe can't do as easily later on right so that you still have the strength for it in different muscle groups... different functional muscle groups!

00:17:16: What was quite interesting.

00:17:17: a meta-analysis looked closely at.

00:17:19: okay how is now over fifty year olds who take creatine The dosage between three to five grams per day.

00:17:25: So really not the world.

00:17:27: if you've ever taken creatine That's basically like one small scoop.

00:17:30: It's not that much.

00:17:32: and it showed that in the creatine group, um The fat-free mass so the lean mass Um was one point three seven kilograms higher And also that the strength gains were significantly better for leg press and for grip strength.

00:17:46: grip strengths So all topics that are of course super relevant because legpress ultimately shows how well you can still bend down?

00:17:53: Like play with your with your grandkids.

00:17:54: or grip strength also just means, okay if you fall can you still hold on somewhere?

00:17:59: Can you generally still hold onto something.

00:18:02: Can you carry your grocery bag... Can you maybe hang from a bar and whatever right.

00:18:07: so at the end of day it's also bit quality-of life which is preserved by that And this actually significant.

00:18:12: You have to be honest about That.

00:18:15: At the end these people had relatively similar lifestyle in semi controlled setting.

00:18:21: So definitely say Okay, that is definitely worth taking the supplement.

00:18:25: We also had an episode recently where we talked about our one hundred euro routine and you of course put it right in there.

00:18:31: I think with a heavy heart...

00:18:33: Magnesium over other things?

00:18:35: ...I already do way too many expensive things.

00:18:37: then I sacrificed for magnesium but of course wasn't easy to me But definitely exactly so.

00:18:43: its definetly great in long term Of course Also for older people.

00:18:48: And the nice thing is, it's especially safe in all age groups.

00:18:50: There are so many studies you can still take at seventy or eighty.

00:18:55: It definitely has a benefit for bones and muscles For general level of functioning that you just maintain.

00:19:03: That also for cognition and psyche.

00:19:07: That actually only came out a bit in recent years.

00:19:10: I think that's relatively recent,

00:19:11: I also feel like that's the point where it kind of slipped more into this longevity space.

00:19:15: Actually before that It was still always The Jimbrough supplement right but now you slowly notice okay?

00:19:20: That gives it A different spin.

00:19:22: Right that is really interesting.

00:19:23: Before it Was You Need Muscles for Longevity and You need Creatine For Muscles.

00:19:26: Therefore You Need Creatine for Lungevity or A Is Then C And Yeah The Effects Have Gotten A Bit broader and yeah cognition and psyche.

00:19:33: i found that very Very Exciting, especially new studies.

00:19:37: Big Studies meta-analyses were done there.

00:19:40: that for example also from last year a meta analysis from twenty twenty four where memory also improved the attention span Also got longer.

00:19:51: That means you can focus on the same topic over a longer period of time.

00:19:55: Processing speed also got better.

00:19:57: So those are all things I'd like to have today already right?

00:20:03: That's also relevant at twenty or mid-twenties, uh... Or early thirties because you just maintain this cognitive performance.

00:20:11: It's not going to be a massive miracle cure right?

00:20:14: You always have to be aware of that.

00:20:16: in the end it is supplement and um healthy sleep or good sleep Is as important for being able concentrate on next day or whatever.

00:20:26: don't drink alcohol but creatine can really bring approvable benefit there.

00:20:33: What you just mentioned, which was so exciting is that this is particularly the case for people who were sleep deprived.

00:20:40: Who are relatively old or vegetarians That these effects Were significantly stronger across-the-board like when it came to improving memory attention and so on?

00:21:03: But you, just do something as a vegetarian for example.

00:21:09: You don't get enough of the creatine in right?

00:21:11: Like you could feel better it can be more optimal and obviously also notice that over the years apparently creatine levels might decrease because an older people.

00:21:22: apparently creatinine has stronger effect or the creatines requirement is higher one out two.

00:21:29: I actually didn't find anything clear on this diet dependent But I think yeah, so really interesting.

00:21:35: And of course.

00:21:35: it also suggests that there are certainly people who get along wonderfully just through their diet and don't actually want to take creatine as is the case with many things right?

00:21:45: These strong effects all somehow always have a reason be its sleep deprivation being vegetarian or simply old age.

00:21:53: Yeah The mechanism behind it is also somehow completely logical.

00:21:57: attention needs energy memory needs energy Processing things that all needs energy, creatine has exactly this effect.

00:22:04: That it functions as a shuttle for energy is as a taxi for energy and if ATP can then be channeled into the brain more efficiently It also makes sense that you have a greater performance capacity there right in The end.

00:22:17: its no-brainer In that regard And somehow surprising that people only really started talking about it in the last few years Right?

00:22:23: I mean in research certainly earlier i'm sure but than actually made to to the broad masses into the mainstream, I would say is surprising that it took so long because energy is needed especially in the brain too.

00:22:37: Then it's also discussed for sleep.

00:22:41: but creatine is not a sleeping aid.

00:22:43: you have to say very clearly creatine isn't going help you sleep better now.

00:22:49: rather its relevant.

00:22:50: another reason right?

00:22:52: Interestingly at end of day just recovery supplement helps recover which means If you push yourself hard that day, You'll probably sleep a bit better.

00:23:03: That makes total sense because we're talking about an energy buffer here but it's not like.

00:23:08: at least the data from our perspective doesn't support this right?

00:23:12: Of course It could be But From Our Perspective its Not Like.

00:23:16: if You Treat Yourself to Ten Grams of Creatine in The Evening um...You'll Automatically Sleep Better.

00:23:21: Its Probably Just Not Like That Right?

00:23:24: Um..From Our Perspektive The Logic Doesn'T Quite Support That But Neither Does The Current Data.

00:23:28: But interestingly, it does.

00:23:30: if you had like a hard workout that evening.

00:23:34: Like leg day or whatever right?

00:23:36: So that... That does seem to work.

00:23:38: interesting Lee Right

00:23:41: Absolutely.

00:23:42: next step which might not be quite as easy to explain As saying hey You need energy in the brain.

00:23:48: creatine Does exactly that.

00:23:50: so It makes sense that it brings A benefit there and thats metabolism right metabolic health type two diabetes.

00:23:56: They've actually looked at that always in combination with exercise.

00:24:00: It must be said, That's why the whole study setup is a bit flawed right?

00:24:05: If I take creatine with exercise In The End it's clear that my blood sugar control Improves in type two diabetics Right!

00:24:14: That i have lower HBA one C But get just from exercising too.

00:24:18: So we probably Have to look A bit closer At this set up To see if was due to the creatine, if it was just the exercise.

00:24:29: If there is a comparison group that only exercised one with exercise plus creatine and maybe one who did nothing at all so you can make those nice comparisons.

00:24:39: but given that creatine also supports athletic performance & recovery It might makes sense these effects on blood sugar were perhaps a bit stronger.

00:24:50: I mean, it's also a no-brainer.

00:24:51: Exactly!

00:24:51: It can be logically deduced.

00:24:52: if you end up with one or two kilograms more lean mass after a few months then your metabolic capacity to process sugar will simply be significantly higher right?

00:25:02: So in the end its just that.

00:25:04: um...I think If you somehow manage to find things that help you build lean mass You'll most likely better off metabolically too.

00:25:12: done Right.

00:25:13: so Its actually logical.

00:25:15: But whether creatine necessarily has a direct impact as the product itself, like if you take it before high sugar meals or whatever.

00:25:24: Whether that will have significant effect remains to be seen right?

00:25:28: So I think we don't know enough about yet but what you just mentioned was definitely very exciting.

00:25:33: also type two diabetes studies with creatine and exercise And everything just improved.

00:25:40: so

00:25:41: But creatine is come along way in this regard.

00:25:43: It's now being studied in terms of metabolic health too

00:25:46: Exactly!

00:25:46: Incredible Mario, I've been wondering for a while where you actually buy your supplements.

00:25:54: At Molecular and You?

00:25:56: Me too!

00:25:57: Isn't that the company we

00:25:58: founded?!

00:25:59: That's true too... What makes us so special?

00:26:03: Very high quality controls High transparency with raw materials And innovative formulations All developed by doctors.

00:26:11: Can think of anything else?

00:26:12: Honestly no.

00:26:13: If want to learn more check out molecular dot com.

00:26:19: Now we've talked about effects.

00:26:22: There are a few other effects attributed to creatine that aren't actually true, namely that creatine causes hair loss.

00:26:29: That's a myth that has persisted very and I deliberately call it a myth Very stubbornly.

00:26:36: It goes back to a rugby study done well sixteen years ago now.

00:26:40: Yeah

00:26:41: And obviously something I think stresses every man out, right?

00:26:46: Nobody wants that.

00:26:47: and then sometime in your twenties it slowly starts getting a bit worse.

00:26:50: Right

00:26:51: i think It affects everyone eventually but men tend to get it A bit earlier ,right?

00:26:54: ?I don't know many women who have hair loss In their mid-twenties.

00:26:57: So yeah big problem for Men

00:27:00: Exactly so very sensitive topic And of course it gets extremely blown Out Of Proportion.

00:27:05: What was the background?

00:27:06: The Background Was That They Saw In The Creatine Group In That Case?

00:27:10: Okay Its Somehow Increased DHT And that's dihydrotestosterone.

00:27:15: That is actually the type of testosterone, let us say... ...that is responsible for our losing hair.

00:27:23: and how does it work in the end?

00:27:24: We simply have receptors on this DHT on a scalp.

00:27:28: The more DHT binds to these receptors or also the more receptors we have.. ..the more hair loss we have.

00:27:35: But I just said something very important!

00:27:40: dependent on the genetic setup we were given, how many receptors we have up there.

00:27:45: It's also clear that the DHT level plays a role no question.

00:27:49: it also makes total sense That if it goes up then theoretically hair loss could be a bit worse.

00:27:55: But let's establish that its still always genetic right.

00:27:58: so don't forget Its mainly genetic.

00:28:00: So and now actually in all follow-up studies it hasn't been confirmed at all that creatine increases DHT

00:28:07: because it doesn't do either.

00:28:08: It neither changes the number of receptors nor does it increase DHT itself, so both mechanisms that could theoretically contribute to hair loss were not changed by creatine.

00:28:17: So debunked?

00:28:18: Um...it's actually not like that anymore.

00:28:21: you don't need to worry about at all!

00:28:22: It should definitely be a reason NOT TO TAKE IT.

00:28:26: You might think some better reasons but that one is DEFINITELY debunk'd.

00:28:30: Yeah At least as popular is that creatine ruins your kidneys.

00:28:35: That has also persisted for a very long time.

00:28:38: We might need to explain the background a bit here.

00:28:41: When you check kidney function when you go, to the doctor they measure creatinine.

00:28:46: Not creatine but creatinin.

00:28:48: so you add an Ena at The end and that is basically A filtration parameter For the kidneys.

00:28:55: And when creatine I mean, when the kidney is functioning normally then creatinine is low because that means it can be filtered really well in the body and blood.

00:29:03: And theoretically its excreted into urine.

00:29:05: you have very little of this in your blood.

00:29:07: If the kidneys are functioning worse don't have such a good filtration capacity anymore than the creatinines.

00:29:13: high or slowly gets higher right?

00:29:16: That's usually an indication.

00:29:18: we need to take closer look at how the kidney function is doing.

00:29:23: There are other values that are determined, right?

00:29:26: You can determine the glomerular filtration rate.

00:29:28: GFR you might have seen on a blood report before but now if you take creatine, creatinine is a breakdown product of creatine.

00:29:38: then even with perfectly functioning young kidney the creatinide level sometimes be higher and The doctor you go to, who does the blood test also has to know that.

00:29:51: And maybe you should mention hey just so you know I take creatine?

00:29:56: That's why my creatinine might be a bit higher.

00:29:58: otherwise don't need to make big drama out of it.

00:30:01: It is all fine right.

00:30:03: independent of that they've looked at hundreds studies.

00:30:08: what does creatine do with kidney?

00:30:12: Exactly when i was in Innsbruck doing general medicine clinical elective, it's all fine right.

00:30:19: Independent of that they've also looked at hundreds of studies.

00:30:21: what does creatine do to the kidney?

00:30:23: It does nothing to the kidneys.

00:30:24: Yeah I remember exactly when i was in Innsbruck doing my general medicine uh clinical electives.

00:30:29: um then this really young patient came to me with a blood panel his mother had sent him.

00:30:33: he was like...I don't know must have been seventeen..was well pumped Really giving it his all and his creatinine was elevated.

00:30:40: And His Mother Was Probably Really Stressed and Had Sent Him To Me For A Kidney Checkup.

00:30:45: We don't need to do anything at all.

00:30:47: Why?

00:30:47: Because you just told me that You take fifteen grams of creatine every day, Of course your creatinine level is elevated.

00:30:52: I could have told you That without the blood test we Don't need To look into Anything else.

00:30:57: so you Look perfectly healthy.

00:30:58: Um...we're not going to investigate The kidney any further now.

00:31:01: But if i had investigated the kidney Further uh..I would've checked cystic and C or something Which Is a much more interesting marker Actually A better marker in general Anyway but In this case also Much More Interesting because it's obviously Not affected.

00:31:15: Anyway, yeah I found it kind of funny because the mother was so stressed oh high value!

00:31:22: The guy is seventeen.

00:31:24: That

00:31:24: all comes from amounted protein and creatine to your mother.

00:31:26: So in these studies where they looked at studies were they look out for a routine also the kidneys always assumed.

00:31:33: if you look at those let's say there are range five grams right?

00:31:35: If you eat thirty grams of creatine every day that might be different.

00:31:40: They simply didn't look at... Because we'll get into later or in a moment, more is actually not better because sometimes it simply doesn't have a greater effect.

00:31:51: Right?

00:31:51: So they found that out too.

00:31:54: I also pulled out A few other myths and facts.

00:31:59: Yeah And that's this topic of creatine making you look bloated right.

00:32:06: yeah That's just not true.

00:32:07: so yes It draws water because it also ensures that the muscles, I mean, it draws water into the muscles which is why they look a bit fuller.

00:32:20: That is when you go to the gym-a desired effect.

00:32:23: i would say yeah independent of the fact that you also have more performance...I mean more performance capacity can lift heavier weights but It doesn't make you bloated.

00:32:34: no so it's not like under the eyes

00:32:37: Exactly!

00:32:37: Like subcutaneous water retention..that Is actually a myth

00:32:42: Exactly, so not subcutaneous.

00:32:43: Intramuscular.

00:32:44: Exactly the water only goes intramuscularly other than that.

00:32:47: yeah of course it's also nonsense That creatine makes you fat right?

00:32:51: We just debunked that.

00:32:52: I Also had that given to me as a myth.

00:32:54: It's also not...it makes You heavier exactly.

00:32:57: but um Exactly no fat Right.

00:33:00: So Fat is Not Responsible for You Getting Heavier.

00:33:03: Then There Is-It'S Only For Men.

00:33:04: we Already Said That Too No.

00:33:06: Women Also Benefit Greatly From It Because It Has The Exact Same Effects There Also muscles, also cognition and so on.

00:33:14: And so forth.

00:33:15: So it's just as relevant for that makes you heavier.

00:33:19: one last thing You have to do a loading phase?

00:33:22: And you shouldn't take it continuously.

00:33:25: Exactly yeah That but that was like I remember so well when we started in school.

00:33:29: Yeah i heard about the loading phase from so many people back then.

00:33:32: always load and definitely don't Take it all The time and you must never forget To drink lots of water because otherwise Otherwise It'll knock you out.

00:33:41: And it was really a bit of bro science at the time, too.

00:33:43: So It wasn't that unusual for people to say things like That

00:33:46: but People didn't question it either.

00:33:47: right?

00:33:48: as a seventeen or eighteen year old you Didn't question in any way But definitely super interesting.

00:33:52: no so it's Like um You don't have To load it?

00:33:55: You can.

00:33:56: There's nothing necessarily Against it Um, but it doesn't Really make sense In The long run to take that much.

00:34:01: it actually We Have.

00:34:03: all the studies have Simply shown that its enough to Take between three to five grams A day and thereby Actually Saturate the dose.

00:34:09: so saturate the level that you need in the body and muscles, it just doesn't do any good to take significantly more because then its simply excreted.

00:34:17: It's not used!

00:34:18: The body can't use at all.

00:34:20: And that is ultimately exactly a problem.

00:34:23: That means...it could be that makes sense for some phases.

00:34:26: maybe increase dose if know might have very high demand but that of course difficult measure now.

00:34:32: But per se three-to five grams a day enough.

00:34:36: You can load at beginning Then ten fifteen grams for week And you're probably exactly where you want to be anyway, and that's it.

00:34:43: You don't have to cycle it either because even if you take creatine long-term It doesn't affect your own production.

00:34:51: That I mean that dynamic doesn't come out of nowhere.

00:34:53: It's been around

00:34:55: which was always said yeah

00:34:56: Yeah that you just shouldn't do it permanently in.

00:34:58: that also comes from the corner Of.

00:35:00: If we look at testosterone for example right?

00:35:02: Testosterone replacement therapy over a long period of time simply ensures that In Your body The testicles gets smaller, right?

00:35:10: So you get exogenous testosterone.

00:35:12: It comes into the body from the outside.

00:35:14: The body then feeds back...the bodies own cycle Then constantly feeds back.

00:35:18: Ah!

00:35:18: You have enough..you don't need any more produce less and in end the glands, the latex cells they just atrophy.

00:35:25: it just gets smaller And there are testicles which is why the testicles also get smaller.

00:35:28: Not only small but sperm is no longer produced.

00:35:31: Exactly.

00:35:32: That has even far reaching effects.

00:35:34: But that's a hormone.

00:35:35: Creatine not a hormone Right.

00:35:37: With creatine, this adaptation process in the body doesn't exist which is why you don't have to cycle it but you can really take it continuously right?

00:35:44: We've already talked about a dosage range of three-to five grams.

00:35:48: uh spoken that's also the recommended daily dose.

00:35:51: That's on pretty much all packages.

00:35:52: sometimes It's three Sometimes it's five.

00:35:54: I would always take it as a powder because You'll never get done swallowing capsules, right?

00:35:58: That's a lot of capsules you have to swallow and especially very large capsules.

00:36:03: And um yeah, that's actually the classic standard dose for all these benefits we've already talked about, right?

00:36:11: When it comes to sports muscles.

00:36:13: Cognition higher doses don't necessarily do anything there like you say It just gets excreted

00:36:22: Exactly!

00:36:24: The upper end is capped.

00:36:27: Regarding timing I have read very often that You should take around your workout if you, so basically it doesn't matter.

00:36:38: But It's a bit better If I take in the context of my workout either shortly before or shortly after right?

00:36:43: but i actually don't know to what extent there is science on that whether thats also bro-science

00:36:50: So...I think its certainly a lot of Bro Science too..but I could imagine That it could have an effect especially if you train In The Afternoon Or You've Already Moved Around During The Day And Somehow Already Used Up Whatever I Could Imagine.

00:37:04: it makes sense to take the creatine specifically one or two hours before the workout, so that the creatinine level is ideal exactly at the time of the work out.

00:37:16: I could imagine that has a benefit but honestly i have no idea.

00:37:19: if there's data on that... ...I haven't researched either.

00:37:22: It would certainly be exciting But can also easily imagine nobody had ever researched and as said we know they are saturation levels If you take once-a day.

00:37:33: But what certainly hasn't been controlled is whether that somehow gets worse over the day accordingly.

00:37:38: We just don't know.

00:37:39: Yeah,

00:37:40: when it comes to the form we already said creatine monohydrate always make sure That's also on the bag or in the package you want to buy and The most common ones are actually creep your Cree of Italis Or other?

00:37:52: Uh yeah tested preparations let say that's important anyway.

00:37:57: Also with creatine um Creepure Is a bit grittier sandier and creovitalis dissolves a bit better in water.

00:38:09: Yeah, that's actually already everything you have to keep in mind with the dosage right?

00:38:12: There is

00:38:15: relatively

00:38:15: fixed standard range.

00:38:17: it also not gender dependent.

00:38:21: but the nice thing about creatine that there is so much data, right?

00:38:26: We have decades of data on creatine.

00:38:28: It's super well researched.

00:38:30: we've long-term data and short term data clinical studies observational study everything it's super solid.

00:38:40: how can manifest if you don't tolerate it so well?

00:38:43: yeah its actually the case.

00:38:44: especially you just mentioned that There are Creeapure and Creeavitalis those two brand names.

00:38:54: Why?

00:38:55: Because it's also a German brand, so very cool.

00:38:59: That classic creatine as you know is just a bit crystalline and if you drink that on an empty stomach then it can irritate the stomach period And accordingly many people who take high doses of such crystalline creatine tend to have problems with GI So gastrointestinal complaints.

00:39:22: Then if you take a lower dose or now the new Cree of Vitalis is a bit feels more tolerable, I would also say subjectively.

00:39:30: Um although it has the disadvantage of being a bit more voluminous let's say You have that means the scoop just has to be bigger and it's therefore sometimes a bit of a bigger mess.

00:39:40: But yeah per se.

00:39:41: so as long as you only take three to five grams i'd be surprised.

00:39:44: If you have problems And otherwise Just don't Take It On An Empty Stomach Period.

00:39:48: That Is Certainly Probably The Easiest And Most Uncomplicated Tip.

00:39:52: Or Together With another shake, so somehow with protein powder as well then the probability is also significantly lower that you'll have any irritation.

00:39:59: You should be careful.

00:40:01: in general if you have some kind of kidney or liver disease especially with kidney disease it's also like...you go to the doctor regularly anyway right?

00:40:10: Have your creatinine level measured.

00:40:12: measure kidney function.

00:40:14: If you then take creatine on top Then this measurability Or this trace ability Of these values Is simply a bit impaired.

00:40:21: You should only do it after consulting a doctor.

00:40:24: so if you already have problem always ask your doctor is fine.

00:40:27: the doctors should of course also know because he was a therapy regimen that is tailored to disease.

00:40:32: For children and adolescents there simply isn't much data right?

00:40:39: So i think nothing stricter than an ethics committee when it comes babies, children and adolescence.

00:40:44: thats why they are just fewer studies on this.

00:40:47: you should only be under supervision And during pregnancy and breastfeeding, you shouldn't do it either.

00:40:54: Also because there is just no data.

00:40:56: not because we know that its bad in any way but there's just no date on it and thats a very sensitive phase.

00:41:01: so leave out right?

00:41:03: It could be that don't notice anything if at the beginning eat a lot of meat or fish they already have creatine which then take-in through food than you already had.

00:41:14: high baseline level can.

00:41:16: it would be that you dont noticed from three to five grams right, so that you don't notice anything.

00:41:22: That's just how it is then but also

00:41:25: fair.

00:41:25: So

00:41:26: exactly?

00:41:26: Then You Don't Need It Either Than You Shouldn'T Take It Either Right?

00:41:29: Not Necessary Yeah

00:41:30: Exactly How Do You Use It?

00:41:31: Personally

00:41:33: I Actually Usually Just Have It In My Protein Shake One Scoop Done That'S Five Grams And Then It'S Out Of Sight out of Mind Basically Drunk With It.

00:41:45: Have No Problems with That At All.

00:41:46: yeah i actually take it Every Day Again.

00:41:49: Now In between a bit of an integration problem, because for a phase I didn't drink any shakes at all.

00:41:55: And then i'm like yeah crap!

00:41:57: Because just putting it in water that's somehow no fun either right?

00:42:01: You always have to think about it and you don't have the routine to integrate into.

00:42:04: accordingly a shake is super practical but otherwise.

00:42:08: so as said also put this in water just fine.

00:42:10: Problem with the crystalline is doesn't dissolve so finely and its more unpleasant Yeah..I dont know how do see

00:42:18: Exactly the same, right?

00:42:19: I drink it every morning.

00:42:20: Uh i put it in my water... ...I drink one or two glasses of water every morning.

00:42:24: then I just put creatine in it.

00:42:26: Right and I'm not sensitive at all with my stomach.

00:42:28: But I also use creavitalis now.

00:42:30: so in that respect It dissolves wonderfully.

00:42:32: drink that And then it's done right.

00:42:33: but if I forget it In the morning Then I usually forget it for the rest of the day too.

00:42:37: So well forgetting it once in the morning That's not tragic either right?

00:42:40: there is Also a certain accumulation effect.

00:42:44: You also eat a varied diet.

00:42:45: A little bit comes from the diet, you produce yourself.

00:42:49: but I would say i take it ninety-five percent of...of the time.

00:42:52: so I'm relatively... Relatively compliant..I would say because its in morning right?

00:43:00: I get up everyday anyway and drink water every morning anyways.

00:43:03: So just put it there.

00:43:04: It's standing next to me.

00:43:06: Its actually super low maintenance.

00:43:09: You have set that for your self Since it's always a lot of powder.

00:43:15: It sometimes A bit harder to integrate.

00:43:18: I think you know, especially if you're someone who is used to taking capsules.

00:43:20: But everyone is different.

00:43:22: some people just drink more.

00:43:23: so yeah

00:43:25: Yeah.

00:43:26: To wrap things up with quick summary right creatine Extremely well researched great safety profile across both genders across all age groups.

00:43:36: There are many myths.

00:43:38: It doesn't cause hair loss, it doesn't damage your kidneys.

00:43:42: It doesn' make you look bloated but... ...it draws water into the muscles and helps build a bit more lean mass.

00:43:50: Three to five grams per day is sufficient dose.

00:43:54: Always looking for creatine monohydrate And then ideally benefit from results.

00:44:01: No brainer Risk is basically zero.

00:44:05: Exactly Wonderful!

00:44:08: That's it for the Creatine episode.

00:44:11: Thanks for listening, thanks for watching!

00:44:14: If you have any questions email us at podcastatbeyondlifespan.de or comment on Spotify Apple Podcasts Or also on YouTube.

00:44:22: there is a comment option On all platforms.

00:44:24: now we always read them and reply promptly.

00:44:27: Otherwise.

00:44:28: There Is The Beyond Lifespan newsletter.

00:44:30: Feel free to sign up.

00:44:31: You can find in the show notes.

00:44:33: You Can Also Find Our Other Social Media Channels In The Show Notes And I'm really looking forward to the next episode.

00:44:40: Thanks again for listening and see you then, bye!

00:44:43: Bye Max!