1 00:00:08,720 --> 00:00:12,520 Speaker 1: Hi everybody, Welcome to another edition of Wisdom Wednesdays. And 2 00:00:12,560 --> 00:00:16,000 Speaker 1: before we start, a couple of quick announcements and one request. 3 00:00:16,040 --> 00:00:20,040 Speaker 1: First announcement is, I'm delighted to say that my new book, 4 00:00:20,239 --> 00:00:24,400 Speaker 1: The Hardiness Effect, How to Grow from Stress, Optimize your 5 00:00:24,440 --> 00:00:28,560 Speaker 1: health and Live Longer, is now on cl for pre 6 00:00:28,760 --> 00:00:33,239 Speaker 1: order at Amazon and book Toopia as well if you 7 00:00:33,560 --> 00:00:37,240 Speaker 1: are in Australia. And the other announcement is that the 8 00:00:37,760 --> 00:00:40,920 Speaker 1: podcast is going to soon change its name to The 9 00:00:41,040 --> 00:00:44,559 Speaker 1: Hardiness Podcast, so just reach out our lookout for that 10 00:00:45,040 --> 00:00:47,680 Speaker 1: in the coming weeks. And then the third request is 11 00:00:47,720 --> 00:00:51,000 Speaker 1: if you haven't already, and please go in and hit 12 00:00:51,120 --> 00:00:56,560 Speaker 1: subscribe on the podcast because it actually helps massively to 13 00:00:56,680 --> 00:00:59,920 Speaker 1: grow the podcast and helps me be able to continue 14 00:00:59,920 --> 00:01:04,360 Speaker 1: to deliver content that is useful. So now let's get 15 00:01:04,400 --> 00:01:07,080 Speaker 1: on with the podcast. If you've been listening to this 16 00:01:07,120 --> 00:01:10,120 Speaker 1: podcast for a while, you'll know that I am a 17 00:01:10,160 --> 00:01:14,000 Speaker 1: fan of creating supplementation. I talked a few years ago 18 00:01:14,000 --> 00:01:18,959 Speaker 1: about the benefits of creating for muscle performance and for recovery, 19 00:01:19,000 --> 00:01:22,520 Speaker 1: and there's a ridiculous amount of research in that area. 20 00:01:22,920 --> 00:01:26,760 Speaker 1: But I've also talked more recently about the brain benefits 21 00:01:26,800 --> 00:01:30,480 Speaker 1: of creating, and it turns out that creating can actually 22 00:01:30,560 --> 00:01:33,840 Speaker 1: be very helpful for our brains, can help provide energy 23 00:01:33,880 --> 00:01:40,000 Speaker 1: for neurons, and is even being used as an effective antidepressant. Well, 24 00:01:40,040 --> 00:01:44,400 Speaker 1: there's another research study that's just been released seeing if 25 00:01:44,520 --> 00:01:49,240 Speaker 1: creating can help to reduce the rate of cognitive decline 26 00:01:49,880 --> 00:01:53,520 Speaker 1: in Alzheimer's patients, which we put it on another level 27 00:01:54,280 --> 00:01:59,480 Speaker 1: now if we think about why that may be possible. 28 00:02:00,320 --> 00:02:04,760 Speaker 1: ATP is really important for all of our sales. So 29 00:02:04,800 --> 00:02:08,360 Speaker 1: that is the energy currency of our seals and it 30 00:02:08,400 --> 00:02:12,880 Speaker 1: plays a critical role in maintaining the health of our neurons. 31 00:02:13,400 --> 00:02:16,320 Speaker 1: And neurons, like other cells, can use different ways to 32 00:02:16,440 --> 00:02:21,560 Speaker 1: get energy. You've all heard of aerobic metabolism, which is 33 00:02:21,680 --> 00:02:25,640 Speaker 1: using oxygen to produce energy. You've probably heard of the 34 00:02:25,720 --> 00:02:29,680 Speaker 1: lactic acid energy system, and then there's the third energy 35 00:02:29,720 --> 00:02:36,960 Speaker 1: system ATPPC. So think of ATPPC that's sort of purely 36 00:02:37,040 --> 00:02:41,840 Speaker 1: around sprinters, whereas the lactic acid energy system four hundred 37 00:02:41,840 --> 00:02:45,919 Speaker 1: meter runners very classically, and then the aerobic energy system 38 00:02:45,960 --> 00:02:49,160 Speaker 1: more marathon runners. But the reality is all of our 39 00:02:49,160 --> 00:02:51,960 Speaker 1: sales are using all of these three systems all of 40 00:02:52,040 --> 00:02:56,360 Speaker 1: the time, and so there's been an increasing focus on 41 00:02:56,800 --> 00:03:02,880 Speaker 1: creating supplementation for set energy so ATPPC system, the PC 42 00:03:03,080 --> 00:03:07,320 Speaker 1: stands for fosphol creating. And then there's been this LUCA 43 00:03:07,600 --> 00:03:10,680 Speaker 1: or this area of research looking at the potential for 44 00:03:10,840 --> 00:03:16,200 Speaker 1: bring and mental health applications. Now, animal research on creating 45 00:03:16,280 --> 00:03:21,000 Speaker 1: for Alzheimer's disease has shown mixed results. A study in 46 00:03:21,040 --> 00:03:25,360 Speaker 1: the mouse model of disease found that creating supplementation improves 47 00:03:25,440 --> 00:03:30,240 Speaker 1: spatial learning and memory in female mice, whereas male mice 48 00:03:30,360 --> 00:03:34,120 Speaker 1: performed worse on spatial tasks, which clearly wasn't that impressive. 49 00:03:34,520 --> 00:03:38,440 Speaker 1: And a study in rats injected with amyloid beta peptides, 50 00:03:38,440 --> 00:03:42,080 Speaker 1: which there's a lot of line of signs of thinking 51 00:03:42,120 --> 00:03:45,280 Speaker 1: that it's the amyloid beta accumulation that causes it. Now 52 00:03:46,160 --> 00:03:49,120 Speaker 1: I'm going to talk in a few weeks about a 53 00:03:49,160 --> 00:03:51,920 Speaker 1: lot of researchers now questioning that. But anyway to get 54 00:03:51,960 --> 00:03:54,480 Speaker 1: back to this study in rats, they found that creating 55 00:03:54,520 --> 00:03:59,560 Speaker 1: supplementation worsened learning and memory in permits rather than providing protection. 56 00:04:00,760 --> 00:04:03,960 Speaker 1: And then other treatments or other studies and animals have 57 00:04:04,000 --> 00:04:09,880 Speaker 1: actually shown some benefits. Now, current treatments in humans for 58 00:04:10,120 --> 00:04:15,760 Speaker 1: Alzheimer's disease can provide some modest symptom relief, but really 59 00:04:15,800 --> 00:04:20,880 Speaker 1: don't slow the disease progression or the cognitive decline progression. Now, 60 00:04:21,120 --> 00:04:25,599 Speaker 1: if Creating supplementation could prove to be effective for Alzheimer's 61 00:04:25,640 --> 00:04:29,080 Speaker 1: disease or even cognitive decline, even with a small effect, 62 00:04:29,640 --> 00:04:34,520 Speaker 1: it could offer several practical advantages in that it's readily 63 00:04:34,560 --> 00:04:38,920 Speaker 1: available as an over the counter supplement, its cheapest chips, 64 00:04:39,200 --> 00:04:43,200 Speaker 1: it's a lot cheaper than prescription medications, and it has 65 00:04:43,240 --> 00:04:47,480 Speaker 1: a very well established safety profile from years and years 66 00:04:47,480 --> 00:04:51,520 Speaker 1: of research for its applications in muscle gain and exercise. 67 00:04:52,000 --> 00:04:55,240 Speaker 1: And this study that I wanted to talk about was 68 00:04:55,839 --> 00:05:01,080 Speaker 1: conducted at Kansas University Medical Center. Author was a guy 69 00:05:01,160 --> 00:05:04,479 Speaker 1: called Smith, and it was just released very very recently. 70 00:05:04,920 --> 00:05:08,000 Speaker 1: So they did an eight week It was a non 71 00:05:08,160 --> 00:05:12,240 Speaker 1: blinded clinical trial and there was no control group. So 72 00:05:12,320 --> 00:05:14,520 Speaker 1: this is what we call a pilot study just to 73 00:05:14,600 --> 00:05:19,120 Speaker 1: see to test whether there's any feasibility. And what they 74 00:05:19,120 --> 00:05:22,560 Speaker 1: did was they looked at creating supplementation to see if 75 00:05:22,600 --> 00:05:28,320 Speaker 1: it can improve cognitive function and increase bring creating levels 76 00:05:28,320 --> 00:05:32,360 Speaker 1: in nineteen participants with Alzheimer's disease. So the two four. 77 00:05:32,400 --> 00:05:35,799 Speaker 1: One was does it increase the creating levels in the brain, 78 00:05:36,400 --> 00:05:40,080 Speaker 1: and secondly, does that have an impact on cognitive function. 79 00:05:40,440 --> 00:05:45,240 Speaker 1: So each participant took twenty grams of creating daily, divided 80 00:05:45,320 --> 00:05:49,200 Speaker 1: into two doses in the day over an eight week period. 81 00:05:49,240 --> 00:05:52,360 Speaker 1: Now twenty grams anybody who's ever taken creating nose, that's 82 00:05:52,360 --> 00:05:55,600 Speaker 1: a hefty dose. That is what you used to take 83 00:05:55,880 --> 00:05:58,839 Speaker 1: many many years ago in the old loading cycle. We 84 00:05:59,080 --> 00:06:01,960 Speaker 1: take twenty grams a day for five days to saturate 85 00:06:02,080 --> 00:06:04,599 Speaker 1: your body. But it can cause a bit of gas 86 00:06:04,720 --> 00:06:07,080 Speaker 1: rowe test and upset and stuff like that. So that's 87 00:06:07,080 --> 00:06:11,920 Speaker 1: why they divided it into two doses. Now why twenty grams, Well, 88 00:06:12,040 --> 00:06:15,560 Speaker 1: some research is indicating that your muscle will hoover up 89 00:06:15,880 --> 00:06:20,040 Speaker 1: the first five grams or so, but excess amounts can 90 00:06:20,160 --> 00:06:24,719 Speaker 1: cross the blood brain barrier and potentially provide energy for 91 00:06:24,839 --> 00:06:29,039 Speaker 1: your neurons. So they did prey and post assessments of 92 00:06:29,080 --> 00:06:32,880 Speaker 1: the following. The first was total cognition, which is overall 93 00:06:32,960 --> 00:06:36,880 Speaker 1: cognitive ability. Then they looked at fluid cognition, which is 94 00:06:37,320 --> 00:06:41,320 Speaker 1: mental flexibility and problem solving. Then they did tests of 95 00:06:41,400 --> 00:06:46,480 Speaker 1: working memory that's mentally holding and manipulating information. Then they 96 00:06:46,520 --> 00:06:50,599 Speaker 1: did oral reading recognition that ability to recognize and pronounce 97 00:06:50,600 --> 00:06:53,920 Speaker 1: written words, and then the thirst was in the last sorry, 98 00:06:54,040 --> 00:06:58,480 Speaker 1: was inhibitory control and attention. That's the ability to focus 99 00:06:58,839 --> 00:07:02,560 Speaker 1: while ignoring the traction. And this study is particularly interesting 100 00:07:02,560 --> 00:07:05,120 Speaker 1: for me because I just I'm about to publish some 101 00:07:05,160 --> 00:07:09,120 Speaker 1: of my PhD research where we looked at an intervention 102 00:07:09,279 --> 00:07:13,280 Speaker 1: to improve working memory and inhibitory control and attention, amongst 103 00:07:13,280 --> 00:07:18,600 Speaker 1: other things. Now, what they actually found was there were 104 00:07:18,640 --> 00:07:24,480 Speaker 1: cognitive improvements noted in several areas with medium to large 105 00:07:24,520 --> 00:07:27,640 Speaker 1: effects sizes, which I can tell you as a researcher 106 00:07:27,800 --> 00:07:31,960 Speaker 1: is really bloody impressive now, and they did have some 107 00:07:32,120 --> 00:07:36,280 Speaker 1: side effects. The most common side effects were mild and 108 00:07:36,320 --> 00:07:39,760 Speaker 1: it was really cramping and muscle pain, bit of diarrhea 109 00:07:39,760 --> 00:07:43,560 Speaker 1: and constipution, and that tended to resolve after the first 110 00:07:43,640 --> 00:07:48,400 Speaker 1: few weeks. Now, And this is a pretty impressive as 111 00:07:48,440 --> 00:07:54,600 Speaker 1: a pilot study, particularly given that it showed improvements statistically 112 00:07:54,640 --> 00:07:59,360 Speaker 1: significant and not just statistically significant, but with medium to 113 00:07:59,520 --> 00:08:03,640 Speaker 1: large effec efect sizes, which basically means that it likely 114 00:08:03,720 --> 00:08:07,680 Speaker 1: had a real world impact on the people. And it 115 00:08:07,800 --> 00:08:11,520 Speaker 1: is the first human trial of creating in the context 116 00:08:11,600 --> 00:08:16,600 Speaker 1: of Alzheimer's disease, and as I said, those improvements are 117 00:08:16,680 --> 00:08:24,840 Speaker 1: pretty encouraging given that Alzheimer's disease typically involves progressive cognitive decline. Now, 118 00:08:25,160 --> 00:08:30,040 Speaker 1: before everybody gets super super excited, it was a single 119 00:08:30,120 --> 00:08:33,120 Speaker 1: arm study. There was no control group, and that means 120 00:08:33,320 --> 00:08:37,960 Speaker 1: that they can't rule out what's called practice effects. And 121 00:08:38,120 --> 00:08:43,360 Speaker 1: also there was a small sample size, and so it's 122 00:08:43,360 --> 00:08:47,320 Speaker 1: a kind of a pilot study. But these pilot studies 123 00:08:47,360 --> 00:08:51,920 Speaker 1: are used to test hypothesis, and then the next critical 124 00:08:51,960 --> 00:08:56,640 Speaker 1: step will be a larger randomized control trial that has 125 00:08:56,679 --> 00:08:58,600 Speaker 1: a bunch of people who are taken Creating and a 126 00:08:58,600 --> 00:09:01,840 Speaker 1: bunch of people who are taking a place Ebo, and 127 00:09:01,880 --> 00:09:05,520 Speaker 1: then they will be able to see whether those effects 128 00:09:05,600 --> 00:09:10,280 Speaker 1: are real and across large amounts of people, and then 129 00:09:10,520 --> 00:09:14,880 Speaker 1: they can probably then talk about our investigate optimal dosing, 130 00:09:15,640 --> 00:09:20,960 Speaker 1: the treatment duration, individual response patterns, and whether these benefits 131 00:09:21,400 --> 00:09:24,720 Speaker 1: actually persist in a long term or whether they're just accute. 132 00:09:25,720 --> 00:09:30,800 Speaker 1: And until this is available, this I think we would 133 00:09:30,840 --> 00:09:35,040 Speaker 1: call this or put this in the basket of preliminary 134 00:09:35,240 --> 00:09:40,000 Speaker 1: promising preliminary evidence that Creating may well be worth considering 135 00:09:40,160 --> 00:09:44,000 Speaker 1: in this context. And as I have said, before and 136 00:09:44,360 --> 00:09:47,040 Speaker 1: in my new book the Hardiness Effect. Creating is right 137 00:09:47,120 --> 00:09:50,800 Speaker 1: up there in my list of supplements because it is 138 00:09:51,080 --> 00:09:55,360 Speaker 1: very very cheap, it's safe, and it is effective in 139 00:09:55,960 --> 00:10:00,679 Speaker 1: numerous different systems and processes in the body, from improving 140 00:10:00,760 --> 00:10:08,600 Speaker 1: recovery from workouts, improving explosive power, but also improving mental 141 00:10:08,640 --> 00:10:14,000 Speaker 1: health and not potentially reducing the rate of cognitive decline. 142 00:10:14,240 --> 00:10:17,240 Speaker 1: So if you're not already on the creating train, reckon, 143 00:10:17,280 --> 00:10:20,800 Speaker 1: it's probably time. That's it for this week, folks, catch 144 00:10:20,800 --> 00:10:21,400 Speaker 1: you next time.