1 00:00:08,640 --> 00:00:12,080 Speaker 1: Hey, everyone, welcome to another edition of Wisdom Wednesdays. So 2 00:00:12,119 --> 00:00:15,400 Speaker 1: today we are going to talk about yet another reason 3 00:00:15,520 --> 00:00:19,680 Speaker 1: to take creating, that humble sports supplement that is turning 4 00:00:19,720 --> 00:00:22,800 Speaker 1: out to be way more than a sports supplement. So 5 00:00:22,840 --> 00:00:26,279 Speaker 1: you may have previously heard me talk about the impact 6 00:00:26,360 --> 00:00:31,160 Speaker 1: of creating on brain health overall, and particularly whenever you 7 00:00:31,200 --> 00:00:34,680 Speaker 1: are sleep deprived. It turns out that taking creatine in 8 00:00:34,720 --> 00:00:38,120 Speaker 1: the morning when you're sleep deprived can actually reduce the 9 00:00:38,320 --> 00:00:42,160 Speaker 1: drop in your cognitive performance that happens with poor sleep. 10 00:00:42,840 --> 00:00:47,360 Speaker 1: Now there's yet another reason to take creating. Now, Creatine 11 00:00:47,680 --> 00:00:53,000 Speaker 1: has been consistently shown to improve depression like behavior in 12 00:00:53,080 --> 00:00:56,920 Speaker 1: female rodents, but we aren't rodents. Now, in humans, there 13 00:00:57,000 --> 00:01:01,080 Speaker 1: is some preliminary evidence from clinical trials suggests that taking 14 00:01:01,160 --> 00:01:06,319 Speaker 1: creating along with antidepressant medication is an effective intervention for 15 00:01:06,400 --> 00:01:11,880 Speaker 1: improving symptoms depressive symptoms in people with major depressive disorder. 16 00:01:12,000 --> 00:01:16,800 Speaker 1: So the addition of creating on top of antidepressants actually 17 00:01:17,520 --> 00:01:21,759 Speaker 1: had a better effect in taking antidepressants alone. Now, Also, 18 00:01:21,920 --> 00:01:26,360 Speaker 1: there was a study in participants with methanphetamine dependence and 19 00:01:26,400 --> 00:01:31,120 Speaker 1: that reported that taking creating with or without antidepressant use 20 00:01:31,560 --> 00:01:36,160 Speaker 1: actually improves depressive symptoms in them. However, there's a serious 21 00:01:36,200 --> 00:01:39,600 Speaker 1: limitation of these data both those studies that I've talked 22 00:01:39,640 --> 00:01:45,120 Speaker 1: about in that none of them included a placebo control group. Now, 23 00:01:45,160 --> 00:01:49,800 Speaker 1: there's also some evidence from randomized control trials about the 24 00:01:49,800 --> 00:01:52,400 Speaker 1: benefits of creating. So there was a study in participants 25 00:01:52,720 --> 00:01:56,960 Speaker 1: with bipolar depression who were taking antidepressants, and that found 26 00:01:57,000 --> 00:02:01,720 Speaker 1: limited evidence that adding creating in was better than a 27 00:02:01,760 --> 00:02:06,800 Speaker 1: placebo for improving depressive symptoms. And in participants with major 28 00:02:06,840 --> 00:02:10,960 Speaker 1: depressive disorder who were taking antidepressants, an eight week study 29 00:02:11,280 --> 00:02:14,960 Speaker 1: and included fifty two women reported that taking five grams 30 00:02:14,960 --> 00:02:18,720 Speaker 1: of creating daily was better than a placebo for improving 31 00:02:18,800 --> 00:02:22,480 Speaker 1: depressive symptoms. But there was another study, a four week 32 00:02:22,520 --> 00:02:26,400 Speaker 1: study in eighteen participants, fourteen of which were women, and 33 00:02:26,440 --> 00:02:30,760 Speaker 1: that found no benefit from supplementing five or ten grams 34 00:02:30,760 --> 00:02:35,240 Speaker 1: of creating a day. But we should take these findings 35 00:02:35,280 --> 00:02:38,880 Speaker 1: with cautions because of this small sample size and particularly 36 00:02:38,919 --> 00:02:43,079 Speaker 1: the short duration only four week study. Now I want 37 00:02:43,160 --> 00:02:46,600 Speaker 1: to talk about a new study, which was a randomized 38 00:02:46,639 --> 00:02:50,679 Speaker 1: control trial in adults with depression who were receaving cognitive 39 00:02:50,680 --> 00:02:55,959 Speaker 1: behavior therapy, and they added daily supplementation with creating monohydrate 40 00:02:56,120 --> 00:02:58,920 Speaker 1: to one of the groups. So this was a randomized 41 00:02:58,960 --> 00:03:01,720 Speaker 1: control trial as it just it, and they found that 42 00:03:01,800 --> 00:03:05,920 Speaker 1: it improved depressive symptoms more than the placebo. So in 43 00:03:05,960 --> 00:03:10,280 Speaker 1: this study they used the PHQ nine the patient health 44 00:03:10,360 --> 00:03:14,239 Speaker 1: question are nine. That's nine questions on depression and it's 45 00:03:14,240 --> 00:03:17,480 Speaker 1: a validated study. And there were one hundred adults in 46 00:03:17,480 --> 00:03:21,080 Speaker 1: this study, so good sample size. The averages was thirty. 47 00:03:21,360 --> 00:03:23,640 Speaker 1: Half of them were men and half of them were women, 48 00:03:23,760 --> 00:03:26,800 Speaker 1: which again is a good study because a lot of 49 00:03:26,919 --> 00:03:32,000 Speaker 1: studies they just select for men because women with their 50 00:03:32,040 --> 00:03:35,440 Speaker 1: menstrual cycles tend to mess up a lot of the data. 51 00:03:35,520 --> 00:03:38,720 Speaker 1: So often you'll hear results of studies and they actually 52 00:03:38,760 --> 00:03:41,440 Speaker 1: only applied to men when you look at it. But 53 00:03:41,720 --> 00:03:43,920 Speaker 1: in this case, it was half man, it was half women, 54 00:03:44,440 --> 00:03:49,280 Speaker 1: and their depression severity range from mild to severe. And 55 00:03:49,320 --> 00:03:51,840 Speaker 1: again this is another good thing about this study was 56 00:03:51,880 --> 00:03:55,400 Speaker 1: it was the kind of spectrum of depression and they 57 00:03:55,880 --> 00:04:01,120 Speaker 1: importantly had not taken psychiatric medication the eight weeks before 58 00:04:01,160 --> 00:04:05,080 Speaker 1: the study, so they did an eight week randomized control trial, 59 00:04:05,200 --> 00:04:08,640 Speaker 1: and again, good does that study design because eight weeks 60 00:04:08,680 --> 00:04:11,160 Speaker 1: is shown to be enough to move the needle on 61 00:04:11,200 --> 00:04:15,160 Speaker 1: depression with antidepressants or are any type of interventions, and 62 00:04:15,240 --> 00:04:19,000 Speaker 1: the participants in the intervention group they took five grams 63 00:04:19,040 --> 00:04:22,720 Speaker 1: of creating monohydrate per day and the ones in the 64 00:04:22,760 --> 00:04:25,880 Speaker 1: control group took a placebo and they thought they were 65 00:04:25,960 --> 00:04:30,159 Speaker 1: getting the creating and all of the participants received forty 66 00:04:30,160 --> 00:04:35,040 Speaker 1: five minute cognitive behavioral therapy sessions during the study. Now, 67 00:04:35,080 --> 00:04:39,599 Speaker 1: the results showed that depressive symptoms improved in both groups, 68 00:04:39,880 --> 00:04:43,479 Speaker 1: but there was a greater improvement in the creating group, 69 00:04:43,960 --> 00:04:48,160 Speaker 1: and the difference between the groups met the previously established 70 00:04:48,200 --> 00:04:53,120 Speaker 1: thressholds for clinical significance. Now this is really important because 71 00:04:53,160 --> 00:04:56,440 Speaker 1: often there are studies done on depression and they have 72 00:04:56,760 --> 00:05:01,320 Speaker 1: a significant impact, but they don't reach c clinical significance. 73 00:05:01,600 --> 00:05:05,400 Speaker 1: Clinical significance is a point where most of the study 74 00:05:05,480 --> 00:05:10,760 Speaker 1: participants would have felt noticeably better with creating, and often 75 00:05:11,279 --> 00:05:15,000 Speaker 1: some of the studies with antidepressant medications actually don't reach 76 00:05:15,080 --> 00:05:20,680 Speaker 1: clinical significance even though they reach statistical significance. So the 77 00:05:20,720 --> 00:05:25,440 Speaker 1: big picture here is that that creating is a very 78 00:05:25,640 --> 00:05:29,880 Speaker 1: beneficial nutrient for the brain. It has been shown that 79 00:05:29,960 --> 00:05:33,599 Speaker 1: it crosses the blood brain barrier and it plays a 80 00:05:33,720 --> 00:05:38,599 Speaker 1: role in energy production, so it actually stores high energy 81 00:05:38,640 --> 00:05:43,400 Speaker 1: phosphate groups in the form of creating phosphate and they're 82 00:05:43,440 --> 00:05:48,560 Speaker 1: donated from ADP to generate ATP. And ATP is the 83 00:05:48,800 --> 00:05:54,120 Speaker 1: energy currency now because brain cells require a constant supply 84 00:05:54,200 --> 00:05:57,479 Speaker 1: of ATP because your brain is the most energy hungry 85 00:05:57,480 --> 00:06:00,960 Speaker 1: part of the body. That is in part are provided 86 00:06:01,040 --> 00:06:04,480 Speaker 1: through creating phosphate. So that's one of our three energy systems. 87 00:06:04,520 --> 00:06:10,719 Speaker 1: We have aerobic metabolism, anaerobic metabolism, and in atppc and 88 00:06:11,160 --> 00:06:16,039 Speaker 1: this makes creating crucial for optimal brain function. And this 89 00:06:16,200 --> 00:06:20,080 Speaker 1: is further evidence by the fact that that clinical symptoms 90 00:06:20,120 --> 00:06:24,200 Speaker 1: of creating deficiency syndromes that's a group of conditions that 91 00:06:24,240 --> 00:06:30,039 Speaker 1: are characterized by deficits in creating synthesis are transport in 92 00:06:30,120 --> 00:06:35,480 Speaker 1: some people, and those people have intellectual disability and epilepsy, 93 00:06:35,640 --> 00:06:40,159 Speaker 1: amongst the whole heap of other neurological abnormalities and low 94 00:06:40,200 --> 00:06:45,760 Speaker 1: brain creating content and abnormalities in brain bio energetics that's 95 00:06:45,800 --> 00:06:49,880 Speaker 1: about ATP production in the brain. They're also associated with 96 00:06:49,960 --> 00:06:54,200 Speaker 1: several neurological disorders such as huntings AND's disease, and these 97 00:06:54,240 --> 00:06:58,800 Speaker 1: finiinges extend to depression and supplementing with creating has actually 98 00:06:58,800 --> 00:07:02,960 Speaker 1: been shown to increase brain creating content, so it crosses 99 00:07:03,000 --> 00:07:06,520 Speaker 1: the blood brain barrier. So there we have a plausible 100 00:07:06,600 --> 00:07:11,960 Speaker 1: mechanism by which creating can improve depression, and now evidence 101 00:07:12,040 --> 00:07:16,840 Speaker 1: that it actually does now other than affecting the energy 102 00:07:16,880 --> 00:07:20,600 Speaker 1: in the brain, preclinical evidence in other studies shows that 103 00:07:20,800 --> 00:07:26,120 Speaker 1: supplementing with creating could help with depression by actually modulating 104 00:07:26,200 --> 00:07:33,120 Speaker 1: or affecting neurotransmitter receptors, by activating dopamine and serotonin receptors 105 00:07:33,400 --> 00:07:37,920 Speaker 1: and inhibiting a receptor called N methyl d aspirt it 106 00:07:38,080 --> 00:07:41,520 Speaker 1: if you really want to know. And creating it also 107 00:07:41,600 --> 00:07:47,000 Speaker 1: has been suggested could improve depression by decreasing oxidative stress. 108 00:07:47,440 --> 00:07:50,960 Speaker 1: So inflammation and oxidative stress are are two of some 109 00:07:51,000 --> 00:07:54,440 Speaker 1: of the leading theories about what actually does cause depression, 110 00:07:54,560 --> 00:07:58,920 Speaker 1: because we know not it's not serotonin, and creating could 111 00:07:59,000 --> 00:08:04,240 Speaker 1: potentially increased levels of BDNF brain deriving eurochopic factor, which 112 00:08:04,240 --> 00:08:06,720 Speaker 1: I've talked about many times, is so good for the brain. 113 00:08:07,320 --> 00:08:10,640 Speaker 1: So I think here that given all of that, the 114 00:08:10,680 --> 00:08:14,960 Speaker 1: evidence for creating being good for overall brein function and 115 00:08:15,040 --> 00:08:19,800 Speaker 1: your mood is pretty damned compelling. And the other advantage 116 00:08:19,800 --> 00:08:24,320 Speaker 1: of creating compared to antidepressant use is that there are 117 00:08:24,680 --> 00:08:31,000 Speaker 1: no side effects unless you have kidney problems, So people 118 00:08:31,000 --> 00:08:34,280 Speaker 1: who have normal kidneys. There's been so many studies going that, 119 00:08:34,400 --> 00:08:37,520 Speaker 1: particularly at the dose in this study five grams per day, 120 00:08:38,040 --> 00:08:41,560 Speaker 1: there are no side effects in people with normal kidney function. 121 00:08:42,200 --> 00:08:47,440 Speaker 1: It's probably the most tested sports supplement and it's very 122 00:08:47,480 --> 00:08:51,960 Speaker 1: effective and as I said, very limited levels of side effects. 123 00:08:52,480 --> 00:08:56,280 Speaker 1: And it's also bloody cheap. So jump yourself onto the 124 00:08:56,320 --> 00:08:59,040 Speaker 1: web or go to a sports supplement store and get 125 00:08:59,040 --> 00:09:03,880 Speaker 1: yourself some monohydrate and just don't buy anything with any 126 00:09:03,960 --> 00:09:09,160 Speaker 1: other shit in it. Just by pure creating monohydrate five 127 00:09:09,200 --> 00:09:12,520 Speaker 1: grams a day, ideally in the morning, because there's a 128 00:09:12,559 --> 00:09:14,600 Speaker 1: little bit of evidence that shows if you take it 129 00:09:14,640 --> 00:09:17,960 Speaker 1: in the evening it can interfere with sleep because it 130 00:09:18,000 --> 00:09:22,240 Speaker 1: gives your brain energy. And for me, creating then is 131 00:09:22,880 --> 00:09:29,839 Speaker 1: a really critical component of a positive lifestyle intervention for mood. 132 00:09:30,720 --> 00:09:34,920 Speaker 1: And I have talked a nauseam about antidepressants. They can 133 00:09:35,000 --> 00:09:39,240 Speaker 1: be life saving for some people, but not good for 134 00:09:39,320 --> 00:09:41,800 Speaker 1: other people. And there's a whole heap of side effects 135 00:09:41,840 --> 00:09:46,160 Speaker 1: and withdrawal symptoms that I've discussed previously, but I can 136 00:09:46,200 --> 00:09:49,240 Speaker 1: tell you, and actually we are going to run a 137 00:09:49,280 --> 00:09:52,000 Speaker 1: study on this, myself and Professor Grant sco Feed at 138 00:09:52,000 --> 00:09:55,880 Speaker 1: some stage. But I am am very confident that if 139 00:09:55,960 --> 00:10:00,640 Speaker 1: you did a lifestyle intervention that included regular exercise and 140 00:10:01,040 --> 00:10:04,040 Speaker 1: reducing your amount of ultra processed foods in the diet 141 00:10:04,080 --> 00:10:08,840 Speaker 1: and eating real food, having good sleep hygiene, taking vitamin 142 00:10:08,920 --> 00:10:12,000 Speaker 1: D supplementation which I talked about last week and its 143 00:10:12,000 --> 00:10:17,160 Speaker 1: effect on depression, and now creating supplementation, it would be 144 00:10:17,360 --> 00:10:23,439 Speaker 1: an absolute blockbuster intervention for mood. But let's just watch 145 00:10:23,480 --> 00:10:27,160 Speaker 1: this space because we are going to run a study 146 00:10:27,160 --> 00:10:30,480 Speaker 1: on this at some stage, and just watch the space. 147 00:10:30,520 --> 00:10:33,600 Speaker 1: But until then, get yourself on the creating train. And 148 00:10:33,640 --> 00:10:36,400 Speaker 1: if you haven't already listened to last week's one on 149 00:10:36,720 --> 00:10:39,840 Speaker 1: vitamin D and its impact on depression. That's it for 150 00:10:39,840 --> 00:10:41,440 Speaker 1: this week, folks. Catch you next time.