Brian (1s):
Hello and welcome to the GETLEAN and Eat Clean podcast. My name is Brian Gryn. I'm a certified health coach, trainer and author, and this podcast is for middle aged men and women looking to optimize their health and get their bodies back to what it once was 10 to 15 years ago. I will give you simple, actionable items to get long term sustainable results. Thanks for listening and enjoy the show. All, right Welcome to the Get Lean Eat Clean podcast. My name is Brian Gryn. I hope you at a great weekend and happy Tuesday if you're listening to us on Tuesday. Hopefully you had a chance to listen to my interview with JJ Zaes.
Brian (44s):
We got into what could be wrong with affirmations, how to get uncomfortable and grow emotionally, the importance of discovering your core wounds, how to manifest what you want, and much, much more. So if you haven't already, definitely check out my interview with JJ Flo. That's episode 3 74. Now on today's micro podcast, I'm gonna get into one of the more popular supplements on the market. Creatine. If I had to choose one supplement to aid in muscle growth, it would be creatine. Creatine is a naturally occurring compound in the body that helps produce energy for muscle contraction. It can also be found in animal products such as meat and fish.
Brian (1m 24s):
Creatine's been extensively researched and proven to be one of the most effective supplements for increasing muscle mass and strength. It works by increasing the production of what's called a TP, which is essential for providing energy during intense physical activity. I'm gonna give you my top five reasons for using creatine based on this 2021 systematic review titled Creatine in Health and Disease, which explores the science and medical evidence surrounding Creatine's role in promoting overall health as we age. I'll also give you my recommendations on how much, when, and the safety regarding using creatine on a daily basis. Number one, increasing and enhancing cellular energy and wellbeing.
Brian (2m 6s):
Creatine supplementation boosts cellular energy availability, supporting general health, fitness and wellbeing throughout your life. When combined with resistance training, it can enhance strength and help older adults maintain or increase muscle mass. Number two, combating what's called sarcopenia. Sarcopenia is an age-related condition characterized by decline in muscle quantity, strength and functional capacity, and can be mitigated through creatine supplementation. During resistance training, research by Broing colleagues demonstrated that older adults over the age of 65 who took five grams of creatine per day for 14 weeks experience significant gains in muscle mass and strength.
Brian (2m 47s):
Number three, creatine supplementation can help preserve muscle mass during weight loss, making it a valuable strategy for managing adult onset obesity. So a meta-analysis by Forbes and colleagues found that not only creatine helps maintain muscle mass, but also can promote fat loss. Number four, supporting cognitive function. Several studies in indicate that creatine supplementation can enhance cognitive function, particularly as we age. It's been shown to reduce mental fatigue, it improve cognition, executive function, and memory. For instance, what AVI and associates found that eight grams of creatine per day for five days boosted oxygen utilization in the brain and reduced mental fatigue during repetitive tasks.
Brian (3m 32s):
Similarly, Ray and Associates observed improved working memory and processing speed with five grams of creatine per day for six weeks. Lastly, number five, promoting healthy glucose management. Creatine supplementation has been linked to better glucose management. Research indicates it improves glucose tolerance, increases what's called the GLUT four translocation And. what this means, it refers to the process where the glucose transporter type four moves to the cell surface to facilitate glucose uptake, primarily in response to insulin in muscle and fat cells. It can also help significantly reduce hba one C levels contributed to overall metabolic health.
Brian (4m 16s):
Now, following proper dosing guidelines and ensuring adequate hydration can help maximize the benefits of creatine while maintaining safety. For most individuals, consuming three to five grams of creatine per day is sufficient to reap its benefits. You don't need to go through a loading phase to achieve maximum benefit. You'll reach optimal levels pretty quickly whether you load or not. Now, when should this be taken? Creatine can be taken anytime throughout the day, but it's ideally consumed separately from caffeine. A few studies have suggested that creatine's efficacy might be reduced when taken with caffeine, so though the evidence is somewhat mixed and the mechanisms might be remain unclear if possible, it's advisable to separate your creatine and caffeine intake to maximize effectiveness.
Brian (5m 1s):
Now is creatine safe? It sure is. Creatine is safe and has been extensively studied involving hundreds of subjects over several decades. Your body produces creatine naturally, and it also is found in any meat that you consume. There's no need to cycle on and off. Regular supplementation is both safe and effective. However, as with any supplement, it's always best to consult with a health professional before starting creatine supplementation. Lastly, creatine is not just for athletes and fitness enthusiasts. It offers numerous benefits for promoting overall health and wellbeing, including supporting muscle mass preservation during weight loss, combating age related conditions like sarcopenia, enhancing cognitive function, and promoting healthy glucose management with proper dosage and timing.
Brian (5m 46s):
Creatine can be safe and effective addition to your health regimen. Lastly, it's important to keep in mind that supplementation should not be seen as a replacement for a healthy diet and lifestyle. It should be used to compliment and enhance your overall health efforts. Keep pushing forward on your journey towards optimal health, and if you have any questions regarding creatine or more, feel free to email me, Brian at Brian Gryn dot com, and I appreciate you listening. Have a great rest of the day, and I will talk down Friday with another great interview Thanks for listening to the Get Lean Eat Clean Podcast. I understand there are millions of other podcasts out there and you've chosen to listen to mine and I appreciate that. Check out the show notes at Brian Gryn dot com for everything that was mentioned In, this episode.
Brian (6m 31s):
Feel free to subscribe to the podcast and share it with a friend or family member that's looking to get their body back to what it once was. Thanks again and have a great day.
