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Creatine doesn't just build muscle, it also accelerates brain recovery after a concussion Animal studies clearly show creatine taken before a head injury reduces recovery time and inflammation—and early human research strongly supports this One clinical trial reported rapid, significant improvements in children given high-dose creatine immediately after traumatic... show more

FoundMyFitness Clips

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Watch the full episode with creatine researcher @darrencandow here:

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Galit Perez of KSM – Maccabi Healthcare Services joined the PANCAID General Assembly at the European Parliament to advance early pancreatic cancer detection. As an Israeli partner, KSM provides biosamples and clinical insights to help develop a minimally invasive blood test.

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Sign up to become a FoundMyFitness Premium Member Members get access to: • Monthly Q&As with Rhonda • The Aliquot podcast • Our Science Digest email And more Details here:

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You think it would be good for Stroke patients?

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Is water retention an issue when taking creatine?

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How about 15/16 yr old girls who play volleyball- a lot!

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-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

-Creatine is safe. -Creatine will help you build and maintain muscle. -Creatine will help your brain function better. -Women should supplement with creatine. -Children should supplement with creatine. -Creatine will decrease your risk of injury, illness, and reduce time to fatigue. -Yes, you should use creatine. No creatine is not a steroid. Share this with someone who isn't supplementing with creatine! Creatine monohydrate and 🧠 : ⬇️ inflammation & oxidative stress ⬇️the risk of depression and anxiety 💡neuroprotective against brain injuries & helps support🧠health development. If my grandmother were alive I’d have her using 7-10g of creatine DAILY!

Wendi A. Irlbeck MS, RDN, LD, CISSN

24,597 Aufrufe • vor 1 Jahr

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.

Use creatine to protect your brain from head injuries: Repeated head injuries can lead to second-impact syndrome, where a subsequent injury before full recovery causes rapid and potentially permanent brain damage. This is a significant risk for athletes, military, or anyone prone to traumatic brain injury (TBI) or concussions. But here's the good news: research has shown that creatine supplementation can help mitigate the damage caused by second-impact syndrome. In fact, studies have found that creatine depletion prior to additional impacts can worsen the damage to your brain. So, what should you do? If you do experience a head injury, it's essential to replenish your creatine stores as quickly as possible. Creatine monohydrate is a good option, as it's the most researched and widely used form in studies, and it's also one of the most affordable and available options. Creating a regular creatine supplementation routine can be beneficial for overall health and wellness, regardless of your risk level for head injuries. You can obtain creatine through both food sources and supplements. While it is possible to get creatine from food, particularly from meat sources (which contain around 400-600mg of creatine per 100g or 3.5oz serving), it can be challenging to achieve the high dosages needed through diet alone. Most studies on creatine monohydrate for brain injuries have used high dosages of around 20g per day, which is significantly higher than the typical dosages used for performance benefits. As a preventative measure, a daily dose of 5-10g may be sufficient for most people. However, if you know you'll be at risk of exposure to head impacts, you may want to increase your dosage to 20-30g per day for a week, split into multiple doses. Remember, the primary goal should always be to minimize the number of head impacts and injuries in the first place.

Andy Galpin, PhD

137,470 Aufrufe • vor 2 Jahren

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,443,060 Aufrufe • vor 1 Jahr

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Layne Norton, PhD

17,692 Aufrufe • vor 9 Monaten

$Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine$

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 Aufrufe • vor 1 Jahr

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Dr. Rhonda Patrick

331,839 Aufrufe • vor 1 Jahr

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

FoundMyFitness Clips

945,188 Aufrufe • vor 10 Monaten

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?

Camus

3,402,738 Aufrufe • vor 4 Monaten

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Most of us have been taught that creatine is strictly for sports performance. The clinical data tells a completely different story. It's the most researched supplement on earth. Studied for nearly 200 years, but are we still missing the point? This is why I sat down with Dr Darren Candow. He is one of the world’s most published researchers on creatine and ageing. He’s published more than 175 scientific papers, over 115 of them focused specifically on creatine and longevity. I was shown the data on why muscle loss starts happening decades earlier than we think, the exact mistake millions of us make with protein as we get older and what the clinical evidence actually says about creatine for women, children, and brain health. We discussed things like: - 5 biggest myths about creatine. - Why creatine is no longer just for athletes. - What women need to know about creatine. - Is creatine is safe for children? - How muscle loss begins much earlier than most people realise. - The protein mistake many people make as they age. What blew my mind during this chat is how far the science goes beyond sport and that creatine might be one of the most misunderstood supplements in the world. But Darren’s research points to something much bigger… If you care about staying strong and independent as you get older, I think this conversation is worth your time.

Steven Bartlett

177,717 Aufrufe • vor 2 Monaten

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,454 Aufrufe • vor 2 Monaten

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -

Creatine isn’t just for adults. I give my son 2.5 g/day. There are (albeit few) studies in kids and adolescents showing creatine can improve performance. For example, trials in adolescent soccer and basketball players report improvements in power, jumping, sprint/anaerobic performance, and technical skills with creatine (often using ~0.03–0.1 g/kg/day). I’m also interested in its potential brain/energy effects. The key is dose. You don’t want to use adult-loading amounts, but 2.5 g/day (maybe slightly above) is a conservative, reasonable range. On busy days, I’ll also use protein powder in a smoothie to fill protein gaps. One thing I look for is avoiding certain emulsifiers, which can be rough on the gut for some people when used frequently. I covered this in a recent member Q&A. You can watch it here -

Dr. Rhonda Patrick

217,119 Aufrufe • vor 5 Monaten

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 Aufrufe • vor 10 Monaten

Joe Rogan hit Elon with this one: creatine isn’t just for muscles, it’s a legit nootropic. Naturally in meat. No real downsides. Especially strong for mental performance when sleep-deprived. Recent studies show a single high dose can measurably improve processing speed, logic, and memory tasks even after 21 hours without sleep. Benefits also pop for post-menopausal women. Simple, cheap backup for tired brains. What’s one supplement that actually surprised you with results?

Joe Rogan hit Elon with this one: creatine isn’t just for muscles, it’s a legit nootropic. Naturally in meat. No real downsides. Especially strong for mental performance when sleep-deprived. Recent studies show a single high dose can measurably improve processing speed, logic, and memory tasks even after 21 hours without sleep. Benefits also pop for post-menopausal women. Simple, cheap backup for tired brains. What’s one supplement that actually surprised you with results?

Camus

131,155 Aufrufe • vor 2 Monaten

Rhonda Patrick just leveled up her creatine game—and the reasons will make you rethink that standard 5g scoop. She used to do 5g for workouts... now it's 10g EVERY DAY as baseline. Why? Brain saturation. "Once muscles are full at ~5g, the spillover hits the brain"—boosting cognitive function, potentially shielding against brain aging, and even helping depression via better energy production upstairs. Jet-lagged? Sleepless night? Travel wrecking your rhythm? She cranks to 15–20g (sometimes 20–30g in studies) — calls it "speed without the speed," like caffeine minus the crash/jitters. No addiction, but insanely alert, focused, and resilient. Hits hardest under stress/sleep deprivation (research backs it: single high doses reverse 21+ hour wakefulness cognitive hits and can outperform rested performance). Vegan twist: One friend (no meat = zero dietary creatine) went from dragging to "Bruce Banner → Hulk" mode after starting. Vegans/vegetarians often run low—liver makes only so much. Bonus layer: Extra creatine frees up methylation pathways (homocysteine → methionine), gene expression tweaks, brain-wide perks. 3:13 raw clip of Rhonda spilling the science—perfect if you're biohacking focus, longevity, or just surviving modern life chaos. Are you on creatine? Still at 5g? Gone higher for brain gains? Noticed Hulk-level energy when stressed/sleepless? Vegans—game-changer or nah? Drop your protocol/experience below—this one's sparking real convos!

Rhonda Patrick just leveled up her creatine game—and the reasons will make you rethink that standard 5g scoop. She used to do 5g for workouts... now it's 10g EVERY DAY as baseline. Why? Brain saturation. "Once muscles are full at ~5g, the spillover hits the brain"—boosting cognitive function, potentially shielding against brain aging, and even helping depression via better energy production upstairs. Jet-lagged? Sleepless night? Travel wrecking your rhythm? She cranks to 15–20g (sometimes 20–30g in studies) — calls it "speed without the speed," like caffeine minus the crash/jitters. No addiction, but insanely alert, focused, and resilient. Hits hardest under stress/sleep deprivation (research backs it: single high doses reverse 21+ hour wakefulness cognitive hits and can outperform rested performance). Vegan twist: One friend (no meat = zero dietary creatine) went from dragging to "Bruce Banner → Hulk" mode after starting. Vegans/vegetarians often run low—liver makes only so much. Bonus layer: Extra creatine frees up methylation pathways (homocysteine → methionine), gene expression tweaks, brain-wide perks. 3:13 raw clip of Rhonda spilling the science—perfect if you're biohacking focus, longevity, or just surviving modern life chaos. Are you on creatine? Still at 5g? Gone higher for brain gains? Noticed Hulk-level energy when stressed/sleepless? Vegans—game-changer or nah? Drop your protocol/experience below—this one's sparking real convos!

Camus

238,580 Aufrufe • vor 7 Monaten

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Creatine Monohydrate is STILL KING Creatine monohydrate (CrM) is the most effective supplement on the market & has decades of data & thousands of studies to back up its use. It is also the least expensive form of creatine on the market. If CrM is so effective why do companies keep trying to reinvent the wheel? I’ll let you in on a dirty little supplement industry secret, companies can’t make much money on CrM because it is so widely available that it drives down the price. So companies make ‘new & improved’ forms of creatine to justify charging you 2-4x more money. There’s only one problem… these forms are either less effective or only equally effective but cost WAY more One of the new forms of creatine that has generated a lot of buzz is creatine hydrochloride (CrHCl). CrHCl is more soluble in water & so the claim has been made that it gets absorbed better & you don’t need to take as much to get equal results. A recent study (PMID: 39545789) aimed to test these claims directly. The researchers split the participants into 4 groups who resistance trained (RT): RT + placebo RT + CrM at 0.03g/kg BW RT + CrHCl at 0.03g/kg BW RT + CrM at a loading dose of 0.3g/kg BW followed by a maintenance dose of 0.03g/kg BW At the end of the study all the creatine groups had better results than the placebo group, but NONE of the creatine groups had any significant differences from each other. Sorry CrHCl, you’re just another overpriced reinvention of the wheel to try to get people to spend more money so that supplement companies can pocket more Some people do get GI distress with rCM, in this case you can try splitting the normal 5g/day dose up into 2-3 smaller doses throughout the day & that will help Stick with tried & true CrM. It is inexpensive & very effective. That is why we use CrM in my Recovery product from @outworknutritionofficial (link in bio) because why would we charge you more for a less effective, more expensive product? We wouldn’t, because we don’t roll like that

Layne Norton, PhD

28,197 Aufrufe • vor 1 Jahr

Creatine is SAFE! CASE CLOSED! I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo The meta included over 26,000 total subjects & the characteristics were as follows: Average intake per day: 12.5g Average duration of use: ~9 weeks (longest was 14 years) Average age: 30 (up to 77) There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471) Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day It also does NOT cause hair loss (PMID: 40265319) Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354) Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

Creatine is SAFE! CASE CLOSED! I have been saying for years that creatine monohydrate (CM) is the most effective & safest supplement on the market for improving lean mass, strength, performance, & now we have data showing it may improve cognition while decreasing symptoms of depression & possibly protect against traumatic brain injury Myths abound about the safety of CM, with claims that it damages the kidneys, liver, heart, causes bloating, damages the gut, & causes water retention A new meta-analysis (PMID: 40198156) attempted to compile all clinical research that reported side effects & analyze whether or not creatine caused side effects vs placebo The meta included over 26,000 total subjects & the characteristics were as follows: Average intake per day: 12.5g Average duration of use: ~9 weeks (longest was 14 years) Average age: 30 (up to 77) There were 49 total side effects reported, including: palpitations, thromboembolic events, GI distress, muscle cramping, kidney issues, liver enzymes, neoplasm, heart issues, & many others There were NO SIGNIFICANT DIFFERENCES for any of these side effects between creatine & placebo, indicating that it is unlikely to cause any side effects Additionally, while CM increases total body water, it does NOT increase extracellular water, which means it doesn’t cause edema (PMID: 12937471) Some people report GI issues from CM & for those people, I recommend dividing it up into smaller doses throughout the day It also does NOT cause hair loss (PMID: 40265319) Do not waste your money on forms of creatine other than monohydrate. It is the most studied form by far & is also the least expensive. All other forms (ethyl ester, hydrochloride, buffered, etc) are more expensive (so supplement companies can justify overcharging you) & none of them are more effective than CM & some are less effective (like ethyl ester). PMIDs: 19228401, 39545789, & 22971354) Get the real deal & don’t get overcharged. That’s why my Recovery product from @outworknutritionofficial contains creatine monohydrate so that you get the most effective, tested, & safe form, without overpaying.

Layne Norton, PhD

43,972 Aufrufe • vor 1 Jahr

"Vegetarians Have Smaller Brains. The Less A Human Eats Meat, Then The Smaller The Brain Becomes." Dr Ben Bikman, PhD "The Brain Is So Dependent On The Nutrients From Animal Sourced Foods That It Will Suffer When It Doesn't Get Them...Depriving The Brain Of What It Needs." Controversial...yet true. Oxford University performed a 5 year study on the brain. Over the course of a 5 year period, those who ate a meat-free diet were found to be suffering from 6X the rate of brain shrinkage compared to those who consumed animal sourced foods. 10 Crucial Nutrients ONLY Found In Animal Sourced Foods: 1⃣ Vitamin A (Retinol): A fat-soluble vitamin needed for hormone health, vision, and physical development. It helps: Vision, physical development, immune function, and hormones. A deficiency can look like: Hair loss, skin issues, vision impairments, and more prone to infections. Foods High in Retinol: Beef liver, lamb liver & cod liver oil. 2⃣ Vitamin B12: A water-soluble vitamin that helps convert food into energy. It helps: Development & function of the central nervous system. A deficiency can look like: Neurological disorders, mood disorders, mental illness, psychosis, an increased risk of Alzheimer's & chronic fatigue. Foods High in B12: Beef liver, beef & feta cheese. 3⃣ Carnosine: A molecule found throughout the body, especially in the brain, gastrointestinal tissues & vertebrae. It helps: Muscular strength & athletic endurance. A deficiency can look like: Decreased muscle tone, neurological tremors & developmental delays. Foods High in Carnosine: Chicken, beef & pork. 4⃣ Creatine: An amino acid found in the muscles & brain. It helps: Muscular strength & athletic endurance. A deficiency can look like: Movement disorders & developmental delays. Foods High in Creatine: Beef, chicken & salmon. 5⃣ Carnitine: An amino acid found in almost every body cell. It helps: Athletic endurance, cognitive function & energy production. A deficiency can look like: Muscle weakness & chronic fatigue. Foods High in Creatine: Beef & pork. 6⃣ Vitamin D3: A fat-soluble vitamin that helps your body absorb calcium & phosphorus. It helps: Improves mood, reduces inflammation & boosts the immune system. A deficiency can look like: Mood disorders, neurological disorders & autoimmune diseases. Foods High in D3: Beef organs, egg yolks & getting your regular dose of the sun! 7⃣ DHA (Docosahexaenoic Acid): An omega-3 fatty acid found in the brain, skin & retina. It helps: Healthy brain function, eyes & nerve tissue. A deficiency can look like: Mental health disorders & developmental disorders in children. Foods High in DHA: Beef & eggs. 8⃣ EPA (Eicosapentaenoic acid): An omega-3 fatty acid found in the brain, skin & retina. It helps: Decreased blood clots, reduces inflammation & reduces high blood pressure. A deficiency can look like: Chronic pain & fatigue. Foods High in EPA: Beef & full-fat dairy. 9⃣ Heme Iron: A form of iron found in the blood & muscles. It helps: Blood health A deficiency can look like: Anemia, depression, hair loss & chronic fatigue. Foods High in Heme Iron: Beef, liver & oysters. 🔟Taurine: An amino acid found in the brain, eyes, heart & muscles. It helps: Athletic endurance & recovery. A deficiency can look like: Cardiovascular problems. Foods High in Taurine: Beef & dairy. 👇Nutritional Role Of Meat In The Human Diet👇 👇Brain Volume Loss Caused By B12 Deficiency👇 👇Why Vegans Have Smaller Brains👇 Speaker: Dr Ben Bikman & Steven Bartlett Podcast: Steven Bartlett DiaryOfaCEO

"Vegetarians Have Smaller Brains. The Less A Human Eats Meat, Then The Smaller The Brain Becomes." Dr Ben Bikman, PhD "The Brain Is So Dependent On The Nutrients From Animal Sourced Foods That It Will Suffer When It Doesn't Get Them...Depriving The Brain Of What It Needs." Controversial...yet true. Oxford University performed a 5 year study on the brain. Over the course of a 5 year period, those who ate a meat-free diet were found to be suffering from 6X the rate of brain shrinkage compared to those who consumed animal sourced foods. 10 Crucial Nutrients ONLY Found In Animal Sourced Foods: 1⃣ Vitamin A (Retinol): A fat-soluble vitamin needed for hormone health, vision, and physical development. It helps: Vision, physical development, immune function, and hormones. A deficiency can look like: Hair loss, skin issues, vision impairments, and more prone to infections. Foods High in Retinol: Beef liver, lamb liver & cod liver oil. 2⃣ Vitamin B12: A water-soluble vitamin that helps convert food into energy. It helps: Development & function of the central nervous system. A deficiency can look like: Neurological disorders, mood disorders, mental illness, psychosis, an increased risk of Alzheimer's & chronic fatigue. Foods High in B12: Beef liver, beef & feta cheese. 3⃣ Carnosine: A molecule found throughout the body, especially in the brain, gastrointestinal tissues & vertebrae. It helps: Muscular strength & athletic endurance. A deficiency can look like: Decreased muscle tone, neurological tremors & developmental delays. Foods High in Carnosine: Chicken, beef & pork. 4⃣ Creatine: An amino acid found in the muscles & brain. It helps: Muscular strength & athletic endurance. A deficiency can look like: Movement disorders & developmental delays. Foods High in Creatine: Beef, chicken & salmon. 5⃣ Carnitine: An amino acid found in almost every body cell. It helps: Athletic endurance, cognitive function & energy production. A deficiency can look like: Muscle weakness & chronic fatigue. Foods High in Creatine: Beef & pork. 6⃣ Vitamin D3: A fat-soluble vitamin that helps your body absorb calcium & phosphorus. It helps: Improves mood, reduces inflammation & boosts the immune system. A deficiency can look like: Mood disorders, neurological disorders & autoimmune diseases. Foods High in D3: Beef organs, egg yolks & getting your regular dose of the sun! 7⃣ DHA (Docosahexaenoic Acid): An omega-3 fatty acid found in the brain, skin & retina. It helps: Healthy brain function, eyes & nerve tissue. A deficiency can look like: Mental health disorders & developmental disorders in children. Foods High in DHA: Beef & eggs. 8⃣ EPA (Eicosapentaenoic acid): An omega-3 fatty acid found in the brain, skin & retina. It helps: Decreased blood clots, reduces inflammation & reduces high blood pressure. A deficiency can look like: Chronic pain & fatigue. Foods High in EPA: Beef & full-fat dairy. 9⃣ Heme Iron: A form of iron found in the blood & muscles. It helps: Blood health A deficiency can look like: Anemia, depression, hair loss & chronic fatigue. Foods High in Heme Iron: Beef, liver & oysters. 🔟Taurine: An amino acid found in the brain, eyes, heart & muscles. It helps: Athletic endurance & recovery. A deficiency can look like: Cardiovascular problems. Foods High in Taurine: Beef & dairy. 👇Nutritional Role Of Meat In The Human Diet👇 👇Brain Volume Loss Caused By B12 Deficiency👇 👇Why Vegans Have Smaller Brains👇 Speaker: Dr Ben Bikman & Steven Bartlett Podcast: Steven Bartlett DiaryOfaCEO

Valerie Anne Smith

53,596 Aufrufe • vor 1 Jahr

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

In my most recent Q&A on marathon training, I talked about all of the supplements that I use to support performance and recovery. Here’s the list: 🥤 Whey Protein Dose: 20–30 grams mixed with almond milk. Why: Used as a convenient meal or post-run recovery option, especially when appetite is low after hard workouts in the heat. High-quality protein source. 🌱 Greens Supplement (Bloom Greens) Why: For prebiotic/probiotic support and general wellness. You enjoy the taste (berry flavor) and feel good taking it. Often added to morning smoothies. 🧬 L-Glutamine Dose: 10 grams/day (5g twice daily). Why: Added recently for immune and gut health support, particularly to help prevent upper respiratory infections in endurance athletes after stressful events like marathons. 💪 Creatine Monohydrate Dose: 5 grams/day; 10 grams on hard training or long run days. Why: Supports strength, recovery, muscle hydration, and potentially endurance performance. No significant side effects noted. May slightly increase body weight via hydration, but not enough to negatively affect performance. 🧠 Omega-3 Fatty Acids Why: For cardiovascular health and to reduce inflammation and muscle soreness after intense workouts. Taken daily due to limited fish intake in diet. 🩸 Iron (Thorne Ferrasorb) Why: To address low ferritin levels found in recent blood tests. Supports red blood cell production and oxygen transport—important for endurance performance. ☀️ Vitamin D3 Dose: 5,000 IU daily. Why: Despite living in sunny Austin, blood tests showed low-normal levels. Supplementing to boost levels for overall health and performance. 🌿 Ashwagandha Why: Used occasionally for stress reduction and performance support. Known as an “adaptogen,” possibly aids in stress resilience. Taken on hard training or high-stress days; avoided on weekends to prevent potential cortisol suppression.

Brady Holmer

20,024 Aufrufe • vor 1 Jahr

The new episode of Perform with Dr. Andy Galpin is out now: Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia Tommy Wood MD, PhD This episode is available in full on X, YouTube, and all podcast platforms. (0:00) Tommy Wood (2:31) Cognitive Performance & Brain Health, Structure & Function (8:12) Brain Function & Stimulus, Brain Volume (12:13) Improve Cognitive Function, Skill Development (15:22) Sponsor: AG1 (17:03) Skills, Near- vs Far-Transfer (20:13) Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status (27:19) Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty (35:00) Task-Switching, Kids vs Adults (41:20) Sponsor: LMNT (42:42) Brain Training?, Virtual Reality (47:22) Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC (55:02) Supplements & Trade-Offs, Subjective Effects, Sleep (1:00:55) Brain Fog, Subjective Cognitive Decline (1:04:34) Three ‘S’ Model & Cognitive Health, Brain Fog (1:10:47) Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration (1:13:33) Sponsor: Renaissance Periodization (1:14:38) Vision Assessment, Tool: Vision Training (1:21:54) Vitamin A, Antioxidants, Supplement Use (1:24:39) Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins (1:35:30) Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics (1:39:50) Creatine & Short-Term Energy, Lactate (1:45:45) Sponsor: Momentous (1:47:12) What is a Concussion?, Egg Analogy (1:51:26) Traumatic Brain Injury (TBI), Lactate & Ketones (1:54:43) TBI, Inflammation, Metabolic Changes, Mitochondria (2:00:40) Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology (2:08:58) Calcium Supplementation?, Vitamin D, Magnesium (2:13:18) Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors (2:19:08) Education & Peak Cognitive Function, Dementia, Stimulating Job (2:25:59) Sensory Inputs & Dementia, Tool: Being in Nature (2:28:44) Exercise & Dementia, Tool: Resistance & High Intensity Training (2:35:50) Tool: Designing Exercise Protocol for Brain Health (2:39:15) Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism (2:44:49) White Matter, Exercise, Energetic Processes (2:49:39) Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging (2:55:40) Recap; Tommy’s Projects & Links (3:01:50) Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Includes paid partnerships.

The new episode of Perform with Dr. Andy Galpin is out now: Dr. Tommy Wood: Enhancing Brain Performance & Preventing Dementia Tommy Wood MD, PhD This episode is available in full on X, YouTube, and all podcast platforms. (0:00) Tommy Wood (2:31) Cognitive Performance & Brain Health, Structure & Function (8:12) Brain Function & Stimulus, Brain Volume (12:13) Improve Cognitive Function, Skill Development (15:22) Sponsor: AG1 (17:03) Skills, Near- vs Far-Transfer (20:13) Assess Short-Term Cognitive Health, Tool: Blood Test; Nutritional Status (27:19) Long-Term Brain Health; Tool: Cognitively-Demanding Tasks, Dance, Novelty (35:00) Task-Switching, Kids vs Adults (41:20) Sponsor: LMNT (42:42) Brain Training?, Virtual Reality (47:22) Nutrition, Processed Foods; Supplementation, Creatine, Caffeine, Alpha-GPC (55:02) Supplements & Trade-Offs, Subjective Effects, Sleep (1:00:55) Brain Fog, Subjective Cognitive Decline (1:04:34) Three ‘S’ Model & Cognitive Health, Brain Fog (1:10:47) Recap: Improve Cognitive Function & Reduce Brain Fog; Hydration (1:13:33) Sponsor: Renaissance Periodization (1:14:38) Vision Assessment, Tool: Vision Training (1:21:54) Vitamin A, Antioxidants, Supplement Use (1:24:39) Creatine, Caffeine & Sleep Deficits; Methylation, Homocysteine, B Vitamins (1:35:30) Cognitive Function & Creatine Benefits; What is Methylation?, Epigenetics (1:39:50) Creatine & Short-Term Energy, Lactate (1:45:45) Sponsor: Momentous (1:47:12) What is a Concussion?, Egg Analogy (1:51:26) Traumatic Brain Injury (TBI), Lactate & Ketones (1:54:43) TBI, Inflammation, Metabolic Changes, Mitochondria (2:00:40) Acute Treatment & TBIs; Testing for TBI, Cognitive Tests, EEG Technology (2:08:58) Calcium Supplementation?, Vitamin D, Magnesium (2:13:18) Dementia & Late-Onset Alzheimer’s, Prevention? Reversal?, Tool: Modifiable Risk Factors (2:19:08) Education & Peak Cognitive Function, Dementia, Stimulating Job (2:25:59) Sensory Inputs & Dementia, Tool: Being in Nature (2:28:44) Exercise & Dementia, Tool: Resistance & High Intensity Training (2:35:50) Tool: Designing Exercise Protocol for Brain Health (2:39:15) Muscle Strength, Cognitive Function & Overall Brain Health, Mechanism (2:44:49) White Matter, Exercise, Energetic Processes (2:49:39) Alzheimer’s Disease, Tau, Amyloids, Markers of Brain Aging (2:55:40) Recap; Tommy’s Projects & Links (3:01:50) Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Social Media, Perform Newsletter Includes paid partnerships.

Andy Galpin, PhD

86,269 Aufrufe • vor 1 Jahr