1 00:00:04,320 --> 00:00:09,280 Speaker 1: Really. There were a few people saying are you taking creatine? 2 00:00:09,320 --> 00:00:13,119 Speaker 1: Are you taking creatine? That led me back onto the 3 00:00:13,160 --> 00:00:14,600 Speaker 1: internet to look. 4 00:00:14,440 --> 00:00:17,799 Speaker 2: People romanticize the idea of being able to take a 5 00:00:17,880 --> 00:00:21,000 Speaker 2: pill and for it to solve a lot of different problems. 6 00:00:21,160 --> 00:00:24,400 Speaker 1: We've been taking creatine for maybe just under a year, 7 00:00:24,840 --> 00:00:29,400 Speaker 1: and I don't know whether that's enough to see anything substantial. 8 00:00:29,760 --> 00:00:32,479 Speaker 3: Could this work for endurance? Could it work for a 9 00:00:32,560 --> 00:00:35,440 Speaker 3: muscle mass maintenance and elderly? Could it work for brain health? 10 00:00:35,520 --> 00:00:36,600 Speaker 3: And that's exciting for folks. 11 00:00:36,800 --> 00:00:40,440 Speaker 4: When you hear creatine, you might picture a chalky powder 12 00:00:40,560 --> 00:00:43,800 Speaker 4: mixed into a protein shake for a Jim bro chasing 13 00:00:43,840 --> 00:00:49,000 Speaker 4: bigger biceps. But that outdated image is fading fast. Today 14 00:00:49,320 --> 00:00:53,920 Speaker 4: creatine has gone mainstream, fueled by social media. It's now 15 00:00:53,960 --> 00:00:57,800 Speaker 4: a supplement being touted for everything from building muscle to 16 00:00:58,000 --> 00:01:01,640 Speaker 4: boosting brain power. It's no so many people are suddenly 17 00:01:01,680 --> 00:01:04,800 Speaker 4: talking about it. But can creatine really do all that? 18 00:01:05,360 --> 00:01:07,920 Speaker 4: This is just one of the questions people have about it. 19 00:01:08,319 --> 00:01:12,400 Speaker 4: Fitness influencer Tony Coffee would know creatine questions show up 20 00:01:12,400 --> 00:01:13,839 Speaker 4: in his DMS all the time. 21 00:01:14,360 --> 00:01:16,959 Speaker 2: I don't know if you've seen creatine content online whenever 22 00:01:17,000 --> 00:01:19,520 Speaker 2: you talk about it, you get no less than one 23 00:01:19,640 --> 00:01:21,800 Speaker 2: hundred different questions about it. 24 00:01:22,200 --> 00:01:25,880 Speaker 4: Twin sisters and healthy aging advocates Cynthia Hayde and Leslie 25 00:01:25,880 --> 00:01:29,279 Speaker 4: White have their own questions about it. You'll hear Cynthia first, 26 00:01:29,480 --> 00:01:30,160 Speaker 4: then Leslie. 27 00:01:30,520 --> 00:01:33,440 Speaker 1: I'm not a scientist or a data collector or whatever 28 00:01:33,480 --> 00:01:36,280 Speaker 1: you want to call it. But am I losing mescile mass? No? 29 00:01:36,680 --> 00:01:39,600 Speaker 1: Am I building it? Maybe a little here and there, 30 00:01:39,680 --> 00:01:44,080 Speaker 1: so you know what aspects of creatine contribute to that 31 00:01:44,360 --> 00:01:46,639 Speaker 1: versus how many times am I going to the gym? 32 00:01:46,720 --> 00:01:49,080 Speaker 1: And what kind of strength training am I doing? Like? 33 00:01:49,240 --> 00:01:50,000 Speaker 4: Who knows? 34 00:01:50,240 --> 00:01:53,920 Speaker 1: And I think therein lies the rub right. You want 35 00:01:53,960 --> 00:01:56,240 Speaker 1: to think that you're doing something good for your body, 36 00:01:56,280 --> 00:01:59,160 Speaker 1: but I don't know how to measure that. And I 37 00:01:59,200 --> 00:02:01,680 Speaker 1: would take it even further. I was so excited when 38 00:02:01,760 --> 00:02:04,440 Speaker 1: I when I learned that this had benefits. 39 00:02:03,920 --> 00:02:04,520 Speaker 4: For the brain. 40 00:02:04,800 --> 00:02:07,880 Speaker 1: I was like, Oh, I am all in. I'm all 41 00:02:07,920 --> 00:02:11,760 Speaker 1: in on that, and you know I kind of walk 42 00:02:11,840 --> 00:02:15,400 Speaker 1: around going here, Am I more alert? Am I more like? 43 00:02:16,080 --> 00:02:17,480 Speaker 1: You know? Whatever? 44 00:02:18,280 --> 00:02:22,079 Speaker 4: And doctors like Jason Mitchell have the answers most of 45 00:02:22,120 --> 00:02:23,119 Speaker 4: the creating that you get. 46 00:02:23,280 --> 00:02:24,639 Speaker 3: You know, it's produced in your body by a few 47 00:02:24,639 --> 00:02:26,960 Speaker 3: of your organs, and it also comes to taking you know, 48 00:02:27,000 --> 00:02:29,200 Speaker 3: protein intake as you're eating your normal diet. 49 00:02:29,560 --> 00:02:32,799 Speaker 4: Welcome back to Health Versus Hype with the American Medical Association. 50 00:02:33,000 --> 00:02:37,600 Speaker 4: I'm your host Trace Demingez. Today we're answering questions about creatine. 51 00:02:37,760 --> 00:02:40,640 Speaker 4: It's been around for decades as a performance supplement, but 52 00:02:40,680 --> 00:02:44,360 Speaker 4: thanks to TikTok and Instagram, it is suddenly everywhere. There's 53 00:02:44,440 --> 00:02:52,440 Speaker 4: creatine nitrate, creatine HCI, creatine ethel ester, micronized creatine, buffered creatine, creatine, magnesium, keylate, 54 00:02:52,520 --> 00:02:57,119 Speaker 4: creatine monohydrate. It comes in powder form, capsules, and gummies. 55 00:02:57,400 --> 00:02:59,760 Speaker 4: But what exactly is creatine and should we all be 56 00:02:59,800 --> 00:03:02,680 Speaker 4: taking it? Join me as we find out whether creatine 57 00:03:02,720 --> 00:03:19,280 Speaker 4: is all health or just hype. Scroll your feed and 58 00:03:19,360 --> 00:03:23,079 Speaker 4: eventually you're gonna see it somebody trying to sell you creatine. 59 00:03:23,160 --> 00:03:26,280 Speaker 4: The claims are big, constant, and not always easy to 60 00:03:26,320 --> 00:03:28,840 Speaker 4: fact check. That's why we're here talking about it today 61 00:03:28,880 --> 00:03:31,920 Speaker 4: to fact check the claims. Does creatine help you build 62 00:03:32,000 --> 00:03:35,160 Speaker 4: muscle mass? Does it help your athletic performance? Can it 63 00:03:35,240 --> 00:03:38,960 Speaker 4: protect cognition as you age? First, we really need to 64 00:03:39,040 --> 00:03:43,720 Speaker 4: understand the evolution of creatine's popularity. Tony, a fitness influencer 65 00:03:43,760 --> 00:03:46,400 Speaker 4: who talks about creatine all the time, has a front 66 00:03:46,480 --> 00:03:49,440 Speaker 4: row seat to this surge in interest, especially from his 67 00:03:49,480 --> 00:03:53,400 Speaker 4: own followers. So I asked him why is everyone suddenly 68 00:03:53,560 --> 00:03:55,840 Speaker 4: so curious about creatine? 69 00:03:55,880 --> 00:03:59,280 Speaker 2: People romanticize the idea of being able to take a 70 00:03:59,360 --> 00:04:02,080 Speaker 2: pill and it to solve a lot of different problems. 71 00:04:02,200 --> 00:04:03,960 Speaker 2: When you tell someone that has a problem, hey, this 72 00:04:04,000 --> 00:04:05,800 Speaker 2: pill will fix it. Whether or not that's true, people 73 00:04:05,840 --> 00:04:07,720 Speaker 2: are going to want to believe it or at least 74 00:04:07,800 --> 00:04:09,920 Speaker 2: keep watching it. And that's just true with any supplement 75 00:04:10,040 --> 00:04:13,360 Speaker 2: or nutrition advice that's online that catches. I think Creatine 76 00:04:13,400 --> 00:04:15,720 Speaker 2: stands out, which is in that rare space of when 77 00:04:15,760 --> 00:04:19,800 Speaker 2: people just don't understand what something is, but they have 78 00:04:19,880 --> 00:04:22,760 Speaker 2: a lot of preconceived thoughts about it. If it's dangerous, 79 00:04:22,839 --> 00:04:24,960 Speaker 2: if it's safe, if it's for Jimbros. Right, If you 80 00:04:25,040 --> 00:04:26,919 Speaker 2: just ask someone like what is creatine, it's like, oh, 81 00:04:26,920 --> 00:04:28,960 Speaker 2: it's a Jimbro thing, and you're like, okay, well what 82 00:04:29,040 --> 00:04:30,719 Speaker 2: is it? They'll be like, I have zero clue. 83 00:04:31,040 --> 00:04:35,039 Speaker 4: Creatine has always had this reputation for being a Jimbro supplement. 84 00:04:35,279 --> 00:04:38,159 Speaker 4: That's the perception. Leslie White and her twin sister Cynthia Hayed, 85 00:04:38,240 --> 00:04:41,039 Speaker 4: first had of it when creatine started popping up in 86 00:04:41,120 --> 00:04:45,040 Speaker 4: their social circles. But the conversation started changing pretty quickly. 87 00:04:45,400 --> 00:04:49,240 Speaker 4: Maybe creatine isn't just for bodybuilder types. Maybe it could 88 00:04:49,279 --> 00:04:52,520 Speaker 4: be good for healthy aging, for maintaining muscle mass, or 89 00:04:52,520 --> 00:04:55,279 Speaker 4: for brain health. As women in their sixties, this plot 90 00:04:55,320 --> 00:04:58,560 Speaker 4: twist peaked their curiosity. You'll hear Leslie first and then 91 00:04:58,600 --> 00:04:59,520 Speaker 4: her sister Cynthia. 92 00:05:00,120 --> 00:05:03,560 Speaker 1: I always thought initially it was for those sort of 93 00:05:03,640 --> 00:05:07,159 Speaker 1: jim brats and it was, you know, this muscle mass thing, 94 00:05:07,200 --> 00:05:09,800 Speaker 1: and it wasn't for me and Da la la, And 95 00:05:09,839 --> 00:05:13,200 Speaker 1: then I started just saying, well, why are you taking it? 96 00:05:13,279 --> 00:05:19,040 Speaker 1: And you know, it really is a very well researched supplement, 97 00:05:19,200 --> 00:05:22,279 Speaker 1: so if you actually do go online and look at 98 00:05:22,320 --> 00:05:25,000 Speaker 1: all sorts of different things, there's all sorts to read 99 00:05:25,040 --> 00:05:27,880 Speaker 1: about it. So that piqued my interest as well, and 100 00:05:27,920 --> 00:05:31,920 Speaker 1: I thought, huh, this supplement seems to be something that 101 00:05:31,960 --> 00:05:35,520 Speaker 1: may be helpful for my health in the long term. 102 00:05:35,680 --> 00:05:38,240 Speaker 1: So I'm going to dig in as a curious person 103 00:05:38,720 --> 00:05:41,000 Speaker 1: and as a person that is now really attuned to 104 00:05:41,080 --> 00:05:44,880 Speaker 1: it because that's the information. And I do think that 105 00:05:45,080 --> 00:05:48,000 Speaker 1: you know, there's so much information about what happens to 106 00:05:48,080 --> 00:05:50,919 Speaker 1: women's bodies as we age in terms of the muscle 107 00:05:51,080 --> 00:05:55,720 Speaker 1: mass loss, so it was also twofold for me. It 108 00:05:55,800 --> 00:05:59,440 Speaker 1: was that the information about how to build and keep 109 00:05:59,440 --> 00:06:02,000 Speaker 1: your muscle. I mean, we all know that strength training 110 00:06:02,080 --> 00:06:04,360 Speaker 1: and working out and all of that is important. So 111 00:06:04,720 --> 00:06:07,800 Speaker 1: I was interested in it to go, oh, does this 112 00:06:07,880 --> 00:06:12,800 Speaker 1: actually support and do more for my workouts, because you know, 113 00:06:12,920 --> 00:06:15,200 Speaker 1: that's an important piece and I wanted to feel like 114 00:06:15,240 --> 00:06:18,599 Speaker 1: I was progressing. So that's number one, and then number 115 00:06:18,600 --> 00:06:22,279 Speaker 1: two we started learning a little bit more about the 116 00:06:22,960 --> 00:06:26,000 Speaker 1: possible advantages for your brain health. 117 00:06:27,480 --> 00:06:30,560 Speaker 4: So brain health, that's a compelling reason to take a 118 00:06:30,600 --> 00:06:33,520 Speaker 4: closer look. Right A lot of Tony's followers, they show 119 00:06:33,600 --> 00:06:36,480 Speaker 4: up for muscle gains, but that's not the most relatable 120 00:06:36,480 --> 00:06:40,440 Speaker 4: hook for everyone exploring creatine, but wanting to age well, 121 00:06:40,839 --> 00:06:44,440 Speaker 4: to stay sharp and protect your brain. That is universal. 122 00:06:44,880 --> 00:06:47,440 Speaker 4: Right now, more people than ever are looking for answers 123 00:06:47,480 --> 00:06:51,800 Speaker 4: about longevity and cognitive health. Tony noticed that shift in 124 00:06:51,880 --> 00:06:54,560 Speaker 4: how people are talking about creatine. 125 00:06:55,040 --> 00:06:58,080 Speaker 2: Really transforming from something that I really thought was a 126 00:06:58,240 --> 00:07:01,560 Speaker 2: jim brow for lack of a better terms, supplement into 127 00:07:01,600 --> 00:07:04,120 Speaker 2: something that I now buy for my eighty three year 128 00:07:04,120 --> 00:07:06,640 Speaker 2: old grandmother for Christmas every year, and have my parents 129 00:07:06,680 --> 00:07:10,840 Speaker 2: taking and usually recommend it to virtually anybody, whether they 130 00:07:10,880 --> 00:07:12,400 Speaker 2: work out or not, as long as they already have 131 00:07:12,440 --> 00:07:15,480 Speaker 2: like a healthy, functioning body and kidneys. Right, there's some 132 00:07:15,680 --> 00:07:18,760 Speaker 2: specific cases where you shouldn't, but for virtually everybody, it's 133 00:07:18,800 --> 00:07:21,280 Speaker 2: becoming more of like a longevity supplement, not just a 134 00:07:21,360 --> 00:07:23,200 Speaker 2: gym one. And I find that pretty cool. 135 00:07:23,720 --> 00:07:27,000 Speaker 4: What kind of changes did you notice after you started 136 00:07:27,000 --> 00:07:27,920 Speaker 4: taking creatine? 137 00:07:28,080 --> 00:07:32,080 Speaker 2: It's tough to look back because although creatine has one 138 00:07:32,080 --> 00:07:34,920 Speaker 2: of the largest effect sizes for what any supplement can do, 139 00:07:35,520 --> 00:07:38,160 Speaker 2: a lot of people I think overestimate what that really 140 00:07:38,160 --> 00:07:41,679 Speaker 2: looks like. For example, creatine can maybe on a good 141 00:07:41,880 --> 00:07:44,440 Speaker 2: end of things, increase your strength by like five to 142 00:07:44,480 --> 00:07:47,040 Speaker 2: fifteen percent on a certain lift, or help you pump 143 00:07:47,120 --> 00:07:49,880 Speaker 2: out like one or two extra repetitions on a set 144 00:07:50,000 --> 00:07:53,120 Speaker 2: in the gym. Most people aren't paying close enough to 145 00:07:53,120 --> 00:07:54,880 Speaker 2: their training where they would even notice that in the 146 00:07:54,880 --> 00:07:57,440 Speaker 2: first place, Like what's one rep Or if you're a 147 00:07:57,520 --> 00:08:01,560 Speaker 2: woman who's let's say dumbbell bicep curly fifteen pounds, an 148 00:08:01,600 --> 00:08:03,720 Speaker 2: extra five percent of strength on that, what's that now 149 00:08:03,920 --> 00:08:05,960 Speaker 2: fifteen and a half pounds. Yeah, is your now total 150 00:08:05,960 --> 00:08:09,960 Speaker 2: potential lift. So it's not like a massively noticeable effect 151 00:08:10,040 --> 00:08:12,680 Speaker 2: in the gym, but it's something that compounds over time. 152 00:08:12,800 --> 00:08:15,800 Speaker 2: So I would like to say that I noticed a 153 00:08:15,800 --> 00:08:19,240 Speaker 2: difference being stronger and endurance lasting a little bit longer 154 00:08:19,280 --> 00:08:21,400 Speaker 2: in the gym. That could have also been placebo because 155 00:08:21,440 --> 00:08:23,080 Speaker 2: of the actual size of things. 156 00:08:23,520 --> 00:08:26,160 Speaker 4: Yeah, one or two extra reps when lifting. I'm not 157 00:08:26,240 --> 00:08:29,480 Speaker 4: sure I'm convinced yet that creatine is worth it. There's 158 00:08:29,520 --> 00:08:30,680 Speaker 4: got to be more to it than that. 159 00:08:30,800 --> 00:08:33,880 Speaker 2: Right where I notice it the most is as I've 160 00:08:33,880 --> 00:08:37,480 Speaker 2: started to experiment with it more on the cognitive side 161 00:08:37,480 --> 00:08:40,040 Speaker 2: of things, So That's where I've noticed it more with 162 00:08:40,080 --> 00:08:43,320 Speaker 2: my attention, my focus, and just overall energy and managing 163 00:08:43,320 --> 00:08:44,160 Speaker 2: fatigue through the day. 164 00:08:44,679 --> 00:08:47,679 Speaker 4: There it is again a reference to cognitive benefits. Will 165 00:08:47,720 --> 00:08:50,560 Speaker 4: definitely fact check that with our medical expert a bit later. 166 00:08:50,920 --> 00:08:52,920 Speaker 4: Before we get to that, I want to spend a 167 00:08:52,960 --> 00:08:55,559 Speaker 4: little more time with Tony and some of the misconceptions 168 00:08:55,600 --> 00:08:59,040 Speaker 4: around creatine he's come across online. His experience can help 169 00:08:59,120 --> 00:09:01,120 Speaker 4: us notice red flash thanks to avoid. 170 00:09:01,400 --> 00:09:04,199 Speaker 2: Whenever you talk about it, you get no less than 171 00:09:04,240 --> 00:09:07,600 Speaker 2: one hundred different questions about it, like different questions, and 172 00:09:07,640 --> 00:09:09,839 Speaker 2: that's not being like hyperbolic, like you get hundreds of 173 00:09:09,880 --> 00:09:12,840 Speaker 2: different questions. People are so confused by it they thought 174 00:09:12,840 --> 00:09:15,120 Speaker 2: it was a steroid, which is the funniest thing in 175 00:09:15,120 --> 00:09:17,280 Speaker 2: the world when you understand, like on a molecule level, 176 00:09:17,320 --> 00:09:17,760 Speaker 2: what it does. 177 00:09:18,240 --> 00:09:20,240 Speaker 4: I want to take a second here to explain this further. 178 00:09:20,520 --> 00:09:24,160 Speaker 4: Creatine and steroids, they're often confused, but they are very different. 179 00:09:24,559 --> 00:09:28,200 Speaker 4: Creatine is a natural compound. It helps your muscles produce energy, 180 00:09:28,400 --> 00:09:32,320 Speaker 4: which can improve performance during exercise. Anabolic steroids, on the 181 00:09:32,320 --> 00:09:36,840 Speaker 4: other hand, those are synthetic drugs that mimic testosterone. Creatine 182 00:09:36,880 --> 00:09:40,640 Speaker 4: supports muscle growth through training, and steroids force rapid muscle 183 00:09:40,640 --> 00:09:43,559 Speaker 4: growth by altering your hormones. But since the results of 184 00:09:43,600 --> 00:09:47,920 Speaker 4: taking each are quite similar bulkier muscles, people often confuse them. 185 00:09:48,080 --> 00:09:50,840 Speaker 2: Funny enough, that's like the first question I probably get asked, 186 00:09:50,880 --> 00:09:53,160 Speaker 2: is is it a steroid? Is it safe? What does 187 00:09:53,200 --> 00:09:56,480 Speaker 2: it do to random things like if I have it 188 00:09:56,559 --> 00:09:59,040 Speaker 2: with my coffee, is it going to cancel out the effects? 189 00:09:59,120 --> 00:10:01,280 Speaker 2: Or if I have it at this time of day, 190 00:10:01,320 --> 00:10:03,520 Speaker 2: is it better or worse than this? So it really 191 00:10:03,600 --> 00:10:05,600 Speaker 2: is more just on how you dose it, how you 192 00:10:05,640 --> 00:10:07,400 Speaker 2: take it. Am I going to be safe? What happens 193 00:10:07,400 --> 00:10:10,000 Speaker 2: if I stop taking it? Which for some reason, I 194 00:10:10,080 --> 00:10:12,880 Speaker 2: don't notice the same amount of questions or varying questions 195 00:10:12,920 --> 00:10:15,800 Speaker 2: when I talk about virtually anything else, any other supplement. 196 00:10:16,280 --> 00:10:18,439 Speaker 2: It's creating specific that people. 197 00:10:18,160 --> 00:10:20,520 Speaker 4: Are a little extra up in arms about. 198 00:10:20,880 --> 00:10:22,920 Speaker 2: For some reason. I think that's from the just not 199 00:10:23,040 --> 00:10:24,920 Speaker 2: knowing what it is standpoint. 200 00:10:25,360 --> 00:10:27,679 Speaker 4: So you work in the fitness space, obviously, so how 201 00:10:27,679 --> 00:10:31,480 Speaker 4: do you think about the line between sharing your experience 202 00:10:31,520 --> 00:10:34,880 Speaker 4: giving advice versus you know, when you kind of drift 203 00:10:34,880 --> 00:10:36,920 Speaker 4: into medical advice and medical guidance. 204 00:10:37,480 --> 00:10:41,120 Speaker 2: It's a very fine line that you have to learn 205 00:10:41,160 --> 00:10:43,360 Speaker 2: to walk, and you have to be responsible. I think 206 00:10:43,360 --> 00:10:46,280 Speaker 2: when you're talking about people's health, right this is not 207 00:10:46,360 --> 00:10:48,200 Speaker 2: just something that they might waste their free time on, 208 00:10:48,720 --> 00:10:50,760 Speaker 2: or even something that people might waste their money on, 209 00:10:50,840 --> 00:10:52,840 Speaker 2: But when you waste your health or it could potentially 210 00:10:52,880 --> 00:10:56,280 Speaker 2: impact that, that's a line I think people really need 211 00:10:56,320 --> 00:10:59,360 Speaker 2: to consider putting a little extra effort and attention to 212 00:10:59,400 --> 00:11:02,760 Speaker 2: detail in they speak about it. My personal approach is 213 00:11:02,840 --> 00:11:06,920 Speaker 2: never to bring up anecdotes or recommendations. I just more 214 00:11:07,040 --> 00:11:09,720 Speaker 2: review what's out there how things work in the data, 215 00:11:09,760 --> 00:11:13,360 Speaker 2: to give people the tools they need to make their 216 00:11:13,360 --> 00:11:15,840 Speaker 2: decisions at least a little bit more informed, to talk 217 00:11:15,840 --> 00:11:18,120 Speaker 2: about it with their doctor, to bring something up that 218 00:11:18,160 --> 00:11:20,960 Speaker 2: they at least now understand, rather than just like, oh, 219 00:11:21,160 --> 00:11:23,320 Speaker 2: so and so online told me to do this. Why 220 00:11:23,480 --> 00:11:25,840 Speaker 2: I have no idea, but yeah, their jacked or they 221 00:11:25,960 --> 00:11:28,000 Speaker 2: look healthy. They're what I want, so I'm going to 222 00:11:28,080 --> 00:11:28,280 Speaker 2: do it. 223 00:11:29,400 --> 00:11:32,280 Speaker 4: Cynthia and Leslie have a similarly balanced approach to how 224 00:11:32,320 --> 00:11:34,439 Speaker 4: they talk about creating. Here's Leslie. 225 00:11:34,800 --> 00:11:37,680 Speaker 1: When we went out and said, oh, we're trying creatine 226 00:11:37,679 --> 00:11:39,320 Speaker 1: and this is how we're using it and this is 227 00:11:39,360 --> 00:11:41,840 Speaker 1: what we hope to get from it, we got a 228 00:11:41,840 --> 00:11:45,000 Speaker 1: bunch of people saying, you guys are not qualified to 229 00:11:45,080 --> 00:11:48,920 Speaker 1: be even talking about this, And we were very very 230 00:11:49,679 --> 00:11:53,880 Speaker 1: upfront about saying we're not health practitioners, like if you 231 00:11:53,960 --> 00:11:56,600 Speaker 1: start something new, go and talk to your doctor. We're 232 00:11:56,640 --> 00:11:59,640 Speaker 1: just really talking about what we live and what we do. 233 00:12:01,000 --> 00:12:03,360 Speaker 1: So there's a lot of there's a lot of that, 234 00:12:04,080 --> 00:12:06,520 Speaker 1: and the ones that are putting it out as a 235 00:12:06,559 --> 00:12:09,000 Speaker 1: magic bullet, I think is a really or a magic 236 00:12:09,160 --> 00:12:12,559 Speaker 1: pail or a magic supplement or whatever, I think are 237 00:12:12,600 --> 00:12:15,680 Speaker 1: really doing it a disservice and if you pop in 238 00:12:15,720 --> 00:12:20,400 Speaker 1: the comments, you'll see that. And while social media usually 239 00:12:20,440 --> 00:12:24,439 Speaker 1: gets a very bad rap for these kinds of things, 240 00:12:24,960 --> 00:12:29,600 Speaker 1: I think sometimes communities can course correct in that, but 241 00:12:29,679 --> 00:12:32,800 Speaker 1: a lot of people don't go into the conversation to 242 00:12:32,840 --> 00:12:34,960 Speaker 1: see that. Would you agree? Sinth Like That's what I 243 00:12:35,000 --> 00:12:38,000 Speaker 1: see all the time. Yeah, and I think you have to. 244 00:12:38,240 --> 00:12:41,560 Speaker 1: I mean it's sort of it's a bigger social media 245 00:12:41,679 --> 00:12:47,000 Speaker 1: question overall. Really, you know, you have to tailor who 246 00:12:47,080 --> 00:12:49,240 Speaker 1: you're going to listen to and who you're going to 247 00:12:49,280 --> 00:12:52,679 Speaker 1: connect with and be smart about it. I can't stress 248 00:12:52,720 --> 00:12:55,520 Speaker 1: that enough. It's like there's a lot of people out 249 00:12:55,559 --> 00:12:58,720 Speaker 1: there that are selling something and you know you just 250 00:12:58,760 --> 00:13:01,680 Speaker 1: have to see see through the agendas, so to speak. 251 00:13:02,679 --> 00:13:06,040 Speaker 4: Maybe you've seen some creatine content online. Before and after 252 00:13:06,120 --> 00:13:09,480 Speaker 4: posts are pretty popular. Those are a big red flag 253 00:13:09,520 --> 00:13:10,000 Speaker 4: for Tony. 254 00:13:10,520 --> 00:13:12,760 Speaker 2: Yeah, the main thing that sticks out with creatine is 255 00:13:13,080 --> 00:13:15,880 Speaker 2: more just before and after photos. I've seen it more 256 00:13:15,920 --> 00:13:19,840 Speaker 2: common with women lately where they'll go through a crazy 257 00:13:19,840 --> 00:13:22,800 Speaker 2: transformation over like twelve months that they put a ton 258 00:13:22,840 --> 00:13:25,240 Speaker 2: of work into, like props to them for doing it right, 259 00:13:25,280 --> 00:13:28,000 Speaker 2: Like they'll lose twenty five pounds. They'll go from maybe 260 00:13:28,000 --> 00:13:31,679 Speaker 2: being a little bit fluffy, overweight, uncoordinated to like very 261 00:13:31,720 --> 00:13:34,000 Speaker 2: athletic lean, to a physique that a lot. 262 00:13:33,920 --> 00:13:34,600 Speaker 4: Of people want. 263 00:13:35,200 --> 00:13:37,640 Speaker 2: But the only context given when they're showing these two 264 00:13:37,720 --> 00:13:40,880 Speaker 2: clips next to each other are me before Creatine, Me 265 00:13:41,000 --> 00:13:44,360 Speaker 2: after Creatine, kind of insinuating like, oh, creatine did that. 266 00:13:44,520 --> 00:13:46,599 Speaker 2: Not going to the gym five days a week for 267 00:13:46,640 --> 00:13:49,280 Speaker 2: an hour of time, eating a high protein diet, sticking 268 00:13:49,320 --> 00:13:51,400 Speaker 2: to a calorie deficits, you know, like all the things 269 00:13:51,440 --> 00:13:55,080 Speaker 2: that actually got there. It's being made and pictured and 270 00:13:55,080 --> 00:13:59,079 Speaker 2: painted as creatine did this. That's a very common trope. 271 00:13:59,120 --> 00:14:03,520 Speaker 4: I see, creatine doesn't help you build muscle unless you 272 00:14:03,559 --> 00:14:06,280 Speaker 4: pair it with weight training. But it's easy to be 273 00:14:06,360 --> 00:14:10,240 Speaker 4: misled by influencers who don't give all the context around 274 00:14:10,320 --> 00:14:13,160 Speaker 4: how the supplement works. And that's one of the reasons 275 00:14:13,200 --> 00:14:16,600 Speaker 4: Cynthia had some initial reservations about starting Creatine. 276 00:14:17,920 --> 00:14:20,920 Speaker 1: I was nervous about it when I first started, because 277 00:14:21,000 --> 00:14:25,000 Speaker 1: the whole supplement thing and what to do is kind 278 00:14:25,040 --> 00:14:28,000 Speaker 1: of a big question, and if you go on social media, 279 00:14:28,080 --> 00:14:31,440 Speaker 1: you can be led down wrong rabbit holes, like just 280 00:14:32,040 --> 00:14:34,920 Speaker 1: wrong rabbit holes. So for me, it was like I 281 00:14:35,520 --> 00:14:38,040 Speaker 1: spoke with my doctor about it and asked her opinion. 282 00:14:38,120 --> 00:14:42,360 Speaker 1: So that was a valuable a valuable resource. I think 283 00:14:42,440 --> 00:14:48,160 Speaker 1: it's just really important that you understand, you know, what 284 00:14:48,520 --> 00:14:51,240 Speaker 1: you're supposed to be getting out of it and whether 285 00:14:51,320 --> 00:14:54,040 Speaker 1: it's right for you, because obviously there's a whole lot 286 00:14:54,080 --> 00:14:59,160 Speaker 1: of other things that have to be considered before you 287 00:14:59,200 --> 00:15:03,280 Speaker 1: start taking in thing. So well, and also I think, 288 00:15:03,360 --> 00:15:06,440 Speaker 1: you know, for me, I started with a really long 289 00:15:06,640 --> 00:15:10,280 Speaker 1: quantity and really I was listening to my body all 290 00:15:10,320 --> 00:15:14,200 Speaker 1: the way along, is anything adverse happening and paying attention 291 00:15:14,320 --> 00:15:17,680 Speaker 1: to it over time, which is really important. And then, 292 00:15:17,960 --> 00:15:22,280 Speaker 1: like Synth said, as soon as the brain benefits started 293 00:15:22,280 --> 00:15:23,560 Speaker 1: to percolate out there. 294 00:15:23,440 --> 00:15:26,120 Speaker 4: I was like, okay, okay, it's time to get the 295 00:15:26,160 --> 00:15:28,640 Speaker 4: facts about creatine to help me out. I asked doctor 296 00:15:28,720 --> 00:15:32,040 Speaker 4: Jason Mitchell, the chief medical officer for Geysinger and Pennsylvania, 297 00:15:32,120 --> 00:15:34,720 Speaker 4: to join us. We'll start with an easy one, doctor Mitchell. 298 00:15:34,960 --> 00:15:36,240 Speaker 4: What is creatine? 299 00:15:36,760 --> 00:15:40,400 Speaker 3: Creatine is essentially a natural energy buffer. It's produced in 300 00:15:40,440 --> 00:15:42,160 Speaker 3: your body by a few of your organs, and it 301 00:15:42,200 --> 00:15:44,560 Speaker 3: also comes through taking, you know, protein intake as you're 302 00:15:44,600 --> 00:15:46,440 Speaker 3: eating your normal diet. And so that's normally where it 303 00:15:46,480 --> 00:15:50,240 Speaker 3: comes from. You know the amounts that are studied for bodybuilding, 304 00:15:50,280 --> 00:15:52,640 Speaker 3: you know, and just for for fitness, you'd have to 305 00:15:52,640 --> 00:15:54,960 Speaker 3: eat a lot of protein to get that much, and 306 00:15:54,960 --> 00:15:57,720 Speaker 3: so that's why you see the creating monohydrate supplements so 307 00:15:57,760 --> 00:15:59,480 Speaker 3: you can get that levels to get the benefit that 308 00:15:59,480 --> 00:16:00,280 Speaker 3: people are looking for. 309 00:16:01,040 --> 00:16:05,359 Speaker 4: Your body naturally makes creatine in your liver, kidneys, and pancreas. 310 00:16:05,520 --> 00:16:08,480 Speaker 4: About ninety five percent of that creatine is sent to 311 00:16:08,520 --> 00:16:13,480 Speaker 4: your skeletal muscles for physical activity. The rest supports your heart, brain, 312 00:16:13,720 --> 00:16:16,760 Speaker 4: and other tissues. Think of creatine as a kind of 313 00:16:16,920 --> 00:16:20,280 Speaker 4: backup battery for your muscles. Your body's main source of 314 00:16:20,360 --> 00:16:24,640 Speaker 4: quick energy is a molecule called ATP, a denizene triphosphate. 315 00:16:24,840 --> 00:16:27,480 Speaker 4: The problem is you only have a few seconds worth 316 00:16:27,480 --> 00:16:31,400 Speaker 4: of ATP available at any given time, especially during short 317 00:16:31,520 --> 00:16:35,000 Speaker 4: intense efforts like sprinting or lifting weights, and that's where 318 00:16:35,040 --> 00:16:39,440 Speaker 4: creatine comes in. Creatine is stored in your muscles as phosphocreatine, 319 00:16:39,720 --> 00:16:43,200 Speaker 4: which acts like a rapid energy buffer. When your ATP 320 00:16:43,400 --> 00:16:47,800 Speaker 4: runs low, phosphocreatine quickly helps regenerate it so your muscles 321 00:16:47,800 --> 00:16:51,040 Speaker 4: can keep working at high intensity for just a little longer. 322 00:16:51,440 --> 00:16:56,200 Speaker 4: In simple terms, ATP equals primary energy and creatine equals 323 00:16:56,280 --> 00:16:59,840 Speaker 4: the system that helps recharge it fast. This doesn't create 324 00:17:00,120 --> 00:17:03,320 Speaker 4: energy out of nowhere. It just helps you maintain peak 325 00:17:03,360 --> 00:17:07,960 Speaker 4: performance for longer bursts, which can translate to better workouts 326 00:17:08,080 --> 00:17:12,639 Speaker 4: over time, which could explain its popularity amongst bodybuilders and athletes. 327 00:17:13,080 --> 00:17:14,800 Speaker 4: Doctor Mitchell explains a little more. 328 00:17:15,560 --> 00:17:19,120 Speaker 3: If you look at studies of supplements, creating has been 329 00:17:19,119 --> 00:17:21,600 Speaker 3: really well studied, and we know that when you take 330 00:17:21,640 --> 00:17:27,359 Speaker 3: creatine appropriately creating monohydrate in conjugation with strength training, you 331 00:17:27,440 --> 00:17:30,080 Speaker 3: actually do build additional strength and do a build additional 332 00:17:30,160 --> 00:17:33,040 Speaker 3: muscle mass. And so a lot of people that body 333 00:17:33,040 --> 00:17:36,639 Speaker 3: build use creatine because it's a createt monohydrate, is safe, 334 00:17:36,680 --> 00:17:38,760 Speaker 3: it's been around a long time, and it does improve 335 00:17:38,760 --> 00:17:39,360 Speaker 3: the performance. 336 00:17:39,680 --> 00:17:44,160 Speaker 4: Yeah, what about you mentioned creating monohydrates specifically? What are 337 00:17:44,320 --> 00:17:48,440 Speaker 4: the other creatines? There are other formulations, and I could 338 00:17:48,480 --> 00:17:52,000 Speaker 4: see why people would confuse them. Do they they do? 339 00:17:52,119 --> 00:17:54,800 Speaker 3: You have to look for creating monohydrate all the other 340 00:17:54,840 --> 00:17:57,320 Speaker 3: creatines where something's added to it or you hear something 341 00:17:57,359 --> 00:17:59,680 Speaker 3: after the word creatine. Those who not have the studies, 342 00:18:00,040 --> 00:18:02,159 Speaker 3: so I would not recommend those. It really is going 343 00:18:02,200 --> 00:18:03,760 Speaker 3: to be about that creatine monohydrate. 344 00:18:04,520 --> 00:18:06,800 Speaker 4: Tony had a lot to say about this issue as well, 345 00:18:06,880 --> 00:18:09,520 Speaker 4: and I think it's worth hearing. At this point. 346 00:18:10,160 --> 00:18:15,040 Speaker 2: There's over now ten plus different forms of creatine other 347 00:18:15,080 --> 00:18:19,399 Speaker 2: than creatine monohydrate, whether it's create, alkaline, buffered creatine, they 348 00:18:19,400 --> 00:18:23,359 Speaker 2: all sound pretty fancy, and they come out with different 349 00:18:23,359 --> 00:18:27,080 Speaker 2: claims like this buffered creatine will help the digestion process better, 350 00:18:27,119 --> 00:18:30,080 Speaker 2: so absorb more of it, or this will help increase 351 00:18:30,080 --> 00:18:33,240 Speaker 2: your strength more than creatine monohydrate will. There's a lot 352 00:18:33,240 --> 00:18:36,840 Speaker 2: of marketing around these different claims, but to that doctor's point, 353 00:18:37,359 --> 00:18:40,639 Speaker 2: virtually all of the real meaningful data out there is 354 00:18:40,680 --> 00:18:43,679 Speaker 2: done on monohydrate. And the funniest thing to me is 355 00:18:44,040 --> 00:18:45,760 Speaker 2: virtually every single one of these forms, at least that 356 00:18:45,800 --> 00:18:48,200 Speaker 2: I'm familiar with right now, is not just a little 357 00:18:48,240 --> 00:18:51,800 Speaker 2: bit more expensive, but massively more expensive than just plain 358 00:18:51,840 --> 00:18:54,879 Speaker 2: old creatine monohydrate for this same form. This is what 359 00:18:54,920 --> 00:18:57,680 Speaker 2: you see people coming out with, Oh you've heard of creatine, 360 00:18:57,720 --> 00:19:01,159 Speaker 2: wait till you hear about this form oftine. Everything that 361 00:19:01,160 --> 00:19:03,760 Speaker 2: you've heard bad about it doesn't exist anymore. It's that's 362 00:19:03,800 --> 00:19:06,480 Speaker 2: that's something that exists all the time, and content drives 363 00:19:06,520 --> 00:19:08,600 Speaker 2: me nuts because it's just another way to try to 364 00:19:08,600 --> 00:19:10,240 Speaker 2: get money from people. It's ridiculous. I mean it's not 365 00:19:10,280 --> 00:19:12,639 Speaker 2: a ten percent price spike, it's like a two, three, 366 00:19:12,760 --> 00:19:15,440 Speaker 2: four x price increase. Well, it's absurd. 367 00:19:15,840 --> 00:19:21,160 Speaker 4: Yeah, creatine monohydrate, that's the one that's been around for decades. 368 00:19:21,320 --> 00:19:24,119 Speaker 4: That's the one with the real research behind it. The 369 00:19:24,160 --> 00:19:26,920 Speaker 4: rest of them, you'll probably just be wasting your money 370 00:19:26,920 --> 00:19:30,520 Speaker 4: on an unproven version. Doctor Mitchell has some ideas about 371 00:19:30,600 --> 00:19:34,800 Speaker 4: why creatine monohydrate is having a moment on social media 372 00:19:34,880 --> 00:19:36,359 Speaker 4: and in wellness circles. 373 00:19:36,840 --> 00:19:37,040 Speaker 1: Yeah. 374 00:19:37,160 --> 00:19:39,280 Speaker 3: I mean think it's exploded because of social media and 375 00:19:39,280 --> 00:19:41,359 Speaker 3: mo on the circles. Right, So you've got you've got 376 00:19:41,440 --> 00:19:44,760 Speaker 3: a well studied you've got a well studied compound. And 377 00:19:44,800 --> 00:19:47,840 Speaker 3: I have to think back to late eighties, early nineties. 378 00:19:48,119 --> 00:19:50,479 Speaker 3: I was lifting weights and I used creatine back then. Right, 379 00:19:50,520 --> 00:19:53,040 Speaker 3: it's been around a long time. There have been more 380 00:19:53,040 --> 00:19:57,080 Speaker 3: recent studies looking at healthy aging, looking at brain health, 381 00:19:57,400 --> 00:19:59,000 Speaker 3: and so some of those studies that come out and 382 00:19:59,040 --> 00:20:01,159 Speaker 3: it's gotten people excited about Okay, this is not just 383 00:20:01,200 --> 00:20:03,359 Speaker 3: for the bodybuilder or someone who wants a different physique 384 00:20:03,400 --> 00:20:06,160 Speaker 3: or wants to work out harder. Could this work for endurance? 385 00:20:06,240 --> 00:20:08,800 Speaker 3: Could it work for a muscle mass maintenance and the 386 00:20:08,800 --> 00:20:10,720 Speaker 3: elderly could it work for brain health? And so I 387 00:20:10,720 --> 00:20:13,600 Speaker 3: think these new research studies coming out have really triggered 388 00:20:13,640 --> 00:20:16,400 Speaker 3: a lot of interest because now you're taking a well 389 00:20:16,440 --> 00:20:19,399 Speaker 3: studied supplement in saying well, what if it did? These 390 00:20:19,400 --> 00:20:22,159 Speaker 3: are the things and that's exciting for folks. So I 391 00:20:22,160 --> 00:20:24,320 Speaker 3: think part of it is those studies that are coming out, 392 00:20:24,320 --> 00:20:27,080 Speaker 3: and again we can go into that they're not all conclusive, 393 00:20:27,520 --> 00:20:30,000 Speaker 3: but it creates interest in it and gets people wanting 394 00:20:30,000 --> 00:20:31,399 Speaker 3: to say, Okay, is there something else I can do 395 00:20:31,480 --> 00:20:33,040 Speaker 3: to optimize my health. 396 00:20:33,640 --> 00:20:37,320 Speaker 4: Even though it's trending now, Creatine isn't new. Scientists have 397 00:20:37,359 --> 00:20:40,879 Speaker 4: been studying it for nearly two hundred years. It was 398 00:20:40,920 --> 00:20:43,879 Speaker 4: first identified in the eighteen thirties by a French chemist 399 00:20:43,920 --> 00:20:46,919 Speaker 4: who found it in skeletal muscle. He named it after 400 00:20:47,000 --> 00:20:50,960 Speaker 4: the Greek word for meat, creus fitting right. Over the 401 00:20:50,960 --> 00:20:53,840 Speaker 4: next century, researchers explored its role in the body and 402 00:20:53,880 --> 00:20:57,640 Speaker 4: its potential to boost performance, but creatine really took off 403 00:20:57,640 --> 00:21:00,840 Speaker 4: in the nineteen nineties, thanks in part to a Olympic athletes. 404 00:21:01,200 --> 00:21:04,920 Speaker 4: Around that time, a researcher named doctor Roger Harris published 405 00:21:04,920 --> 00:21:07,960 Speaker 4: a key study showing that taking creatine as a supplement, 406 00:21:08,119 --> 00:21:11,080 Speaker 4: like mixing it into a drink, for example, could increase 407 00:21:11,119 --> 00:21:15,680 Speaker 4: creatine levels in the muscle and improve athletic performance. That 408 00:21:15,720 --> 00:21:18,959 Speaker 4: research helped bring decades of science into the spotlight and 409 00:21:19,040 --> 00:21:23,720 Speaker 4: put creatine on the map. Doctor Mitchell explains. 410 00:21:23,240 --> 00:21:25,919 Speaker 3: It was in the earlier research just understanding muscles and 411 00:21:25,960 --> 00:21:28,679 Speaker 3: the science and the biology and chemistry behind it. Then 412 00:21:28,720 --> 00:21:32,720 Speaker 3: it went into performance and then interestingly, it's popularly surged 413 00:21:32,760 --> 00:21:35,720 Speaker 3: after the nineteen ninety two Barcelona Olympic Games, where there 414 00:21:35,760 --> 00:21:38,359 Speaker 3: are anecdotal reports linked to the use of it in 415 00:21:38,400 --> 00:21:44,080 Speaker 3: metal winning athletes, and so nineteen ninety two Barcelona athletes 416 00:21:44,080 --> 00:21:46,560 Speaker 3: are using it, people started talking about it, and that's 417 00:21:46,560 --> 00:21:48,639 Speaker 3: when you really saw it go kind of off the charts, 418 00:21:48,640 --> 00:21:50,680 Speaker 3: which is which I think is super interesting. 419 00:21:51,359 --> 00:21:53,600 Speaker 4: By the late nineties, about half of high school and 420 00:21:53,640 --> 00:21:57,879 Speaker 4: college athletes reported using creatine and the research largely backed 421 00:21:57,920 --> 00:22:00,960 Speaker 4: up its benefits. Doctor Mitchell explained to me that creatine 422 00:22:01,040 --> 00:22:04,440 Speaker 4: levels in your muscles can increase in just about five days. 423 00:22:04,840 --> 00:22:08,560 Speaker 4: That's why people can often see results fairly quickly. A 424 00:22:08,600 --> 00:22:11,600 Speaker 4: common approach is a short loading phase of around twenty 425 00:22:11,640 --> 00:22:14,640 Speaker 4: grams a day for five days, followed by a maintenance 426 00:22:14,680 --> 00:22:17,480 Speaker 4: phase of about five grams daily, and of course those 427 00:22:17,480 --> 00:22:20,200 Speaker 4: amounts will vary based on body size and goals. Some 428 00:22:20,359 --> 00:22:23,359 Speaker 4: experts suggest skipping that loading phase altogether if you're not 429 00:22:23,480 --> 00:22:27,400 Speaker 4: chasing those rapid results. But overall, these years of research 430 00:22:27,560 --> 00:22:32,200 Speaker 4: show creatine can help improve strength and performance, but there's 431 00:22:32,200 --> 00:22:35,000 Speaker 4: always a butt, there's a catch. Most of those early 432 00:22:35,040 --> 00:22:39,119 Speaker 4: studies did focus on people who were already training regularly, 433 00:22:39,520 --> 00:22:41,440 Speaker 4: So what does that mean for the rest of us. 434 00:22:42,080 --> 00:22:44,080 Speaker 3: This is a term everyone hates, but as we age, 435 00:22:44,119 --> 00:22:47,520 Speaker 3: which includes myself, you do lose lean body mass, you 436 00:22:47,560 --> 00:22:49,960 Speaker 3: lose muscle. There are some really good studies that show 437 00:22:50,119 --> 00:22:52,560 Speaker 3: that folks that are elderly that are doing strength training 438 00:22:52,560 --> 00:22:55,679 Speaker 3: along with creatine maintain more lean body mass, they maintain 439 00:22:55,720 --> 00:22:57,520 Speaker 3: more muscle, which is great because you really want to 440 00:22:57,520 --> 00:23:00,560 Speaker 3: maintain mobility. You think about people and you watch if 441 00:23:00,600 --> 00:23:02,760 Speaker 3: they have trouble getting out of a chair, right, they 442 00:23:02,800 --> 00:23:04,600 Speaker 3: lose some of that leg strength and body strength. Well, 443 00:23:04,600 --> 00:23:06,960 Speaker 3: if you can maintain that, it improves our quality of life, 444 00:23:07,000 --> 00:23:09,359 Speaker 3: includes our ability to live the life we want. So 445 00:23:09,400 --> 00:23:11,280 Speaker 3: I think in that age group, it's pretty clear that 446 00:23:11,840 --> 00:23:14,000 Speaker 3: with weight training and creatine it can be helpful. You know, 447 00:23:14,000 --> 00:23:14,879 Speaker 3: if people want to do that. 448 00:23:15,200 --> 00:23:15,640 Speaker 1: Wow. 449 00:23:15,640 --> 00:23:19,480 Speaker 4: Interesting if someone's like not focused on athletic performance, is 450 00:23:19,560 --> 00:23:23,200 Speaker 4: creating like going to move the needle for weight loss 451 00:23:23,200 --> 00:23:25,119 Speaker 4: in a regular place, or you know, if I'm just 452 00:23:25,119 --> 00:23:26,879 Speaker 4: going to the gym on a regular basis, am I 453 00:23:26,880 --> 00:23:28,720 Speaker 4: going to lose weight? Or am I going to trim 454 00:23:28,800 --> 00:23:30,520 Speaker 4: up while I'm gaining lean mass? 455 00:23:30,840 --> 00:23:34,240 Speaker 3: That's a great question. So lean body mass just existing 456 00:23:34,240 --> 00:23:37,240 Speaker 3: burns calories. So when you improve, when you increase your 457 00:23:37,320 --> 00:23:40,520 Speaker 3: lean body mass, it needs more calories just to exist 458 00:23:40,680 --> 00:23:43,720 Speaker 3: and increases your basic metabolic rate. And so one of 459 00:23:43,760 --> 00:23:45,879 Speaker 3: the things I encourage my patients to do that are 460 00:23:45,880 --> 00:23:48,520 Speaker 3: looking to lose weight is to include weight training. 461 00:23:49,280 --> 00:23:53,680 Speaker 4: Taking creatine monohydrate might make the scale go up, which 462 00:23:53,760 --> 00:23:56,920 Speaker 4: might be unexpected, but that could be a very good thing. 463 00:23:57,480 --> 00:23:59,720 Speaker 3: Don't getsappointed because you start the creatine. In two weeks 464 00:23:59,800 --> 00:24:02,000 Speaker 3: later your weigh two or three pounds more and you're like, 465 00:24:02,040 --> 00:24:05,080 Speaker 3: oh my god, I gained weight. Yes, you will gain weight, 466 00:24:05,119 --> 00:24:07,879 Speaker 3: but it's muscle weight and it's some water weight. So 467 00:24:07,880 --> 00:24:10,120 Speaker 3: don't be disappointed in that. But know that that extra 468 00:24:10,240 --> 00:24:12,000 Speaker 3: muscle is going to burn calories and ultimately that's going 469 00:24:12,040 --> 00:24:14,360 Speaker 3: to help you burn fat later on. I think sometimes 470 00:24:14,359 --> 00:24:18,080 Speaker 3: you'll see influencers saying, take creatine and you can lose fat, 471 00:24:18,160 --> 00:24:19,159 Speaker 3: and that is not true. 472 00:24:19,520 --> 00:24:19,680 Speaker 4: Right. 473 00:24:19,720 --> 00:24:22,240 Speaker 3: The reason that it works is if you're taking creatine 474 00:24:22,520 --> 00:24:25,080 Speaker 3: while doing weight training, you increase lean body mass and 475 00:24:25,119 --> 00:24:28,280 Speaker 3: that ultimately decreases fat. So that's one of those misconceptions. 476 00:24:28,400 --> 00:24:30,359 Speaker 3: Creatine alone will not make you lose fat at all, 477 00:24:30,400 --> 00:24:33,280 Speaker 3: will may not use any weight if you're an IDLP one, 478 00:24:33,400 --> 00:24:35,159 Speaker 3: It doesn't make it work even better, it doesn't do 479 00:24:35,200 --> 00:24:35,600 Speaker 3: any of that. 480 00:24:36,119 --> 00:24:39,280 Speaker 4: When people hear influencers talking about creatine, what are they 481 00:24:39,359 --> 00:24:40,560 Speaker 4: usually getting right. 482 00:24:40,760 --> 00:24:44,160 Speaker 3: When they're talking about creatine monohydrate. That's a specific creatine. 483 00:24:44,200 --> 00:24:46,280 Speaker 3: That's the one that BET studied, and they tell you 484 00:24:46,359 --> 00:24:49,359 Speaker 3: when you take this and you put it with exercise, 485 00:24:49,920 --> 00:24:54,040 Speaker 3: you have increased exercise capacity. You're likely to build muscle 486 00:24:54,520 --> 00:24:56,920 Speaker 3: more rapidly, to develop more strength, to be able to 487 00:24:56,960 --> 00:24:59,960 Speaker 3: do more reps. That is all really accurate. It's well studied. 488 00:25:01,280 --> 00:25:04,560 Speaker 3: When they say for healthy individuals that don't have medical 489 00:25:04,600 --> 00:25:07,320 Speaker 3: illness or kidney problems, it's a safe supplement, it is 490 00:25:07,359 --> 00:25:09,640 Speaker 3: a safe supplement that's been studied really really well as well. 491 00:25:09,720 --> 00:25:14,159 Speaker 3: So I think in those categories they're spot on, and 492 00:25:14,200 --> 00:25:16,560 Speaker 3: it really becomes more of you know what physique to 493 00:25:16,560 --> 00:25:18,959 Speaker 3: people want? Are they trying to push themselves on strength? 494 00:25:19,000 --> 00:25:21,800 Speaker 3: And if those are things they want and they otherwise healthy, 495 00:25:22,080 --> 00:25:23,840 Speaker 3: it's a It's a great supplement and you do get 496 00:25:23,840 --> 00:25:26,639 Speaker 3: results from it, and so I think that's what they 497 00:25:26,680 --> 00:25:30,840 Speaker 3: get right and interesting, right, but maybe kind of wrong 498 00:25:31,480 --> 00:25:35,080 Speaker 3: is it doesn't always make you look better. If you 499 00:25:35,080 --> 00:25:38,280 Speaker 3: are a person who wants to be really cut and 500 00:25:38,320 --> 00:25:41,640 Speaker 3: really defined and have great abs and you take creatine, 501 00:25:41,720 --> 00:25:44,239 Speaker 3: it also hydrates the muscles. That creating pulls water into 502 00:25:44,240 --> 00:25:46,800 Speaker 3: the muscles as they look bigger too, So not only 503 00:25:46,800 --> 00:25:48,879 Speaker 3: do you grow more because of muscle mass, but you 504 00:25:48,920 --> 00:25:51,440 Speaker 3: also look a little more swollen. And if you want 505 00:25:51,520 --> 00:25:54,560 Speaker 3: ripped abs, you're not gonna like what creating does for you. 506 00:25:55,040 --> 00:25:57,919 Speaker 3: And so there's I've seen seen patients that took it 507 00:25:57,960 --> 00:25:59,520 Speaker 3: and were super unhappy because they could never get the 508 00:25:59,560 --> 00:26:02,200 Speaker 3: abs they want it And the advice was, why do 509 00:26:02,320 --> 00:26:05,520 Speaker 3: you try going off the creating? Yeah, and that's all 510 00:26:05,520 --> 00:26:05,920 Speaker 3: it took. 511 00:26:06,160 --> 00:26:10,480 Speaker 4: So I don't lift weights. I do exercise sometimes, I 512 00:26:10,560 --> 00:26:13,439 Speaker 4: chase my kid around, you know things like that. You know, 513 00:26:13,480 --> 00:26:16,080 Speaker 4: I ride my bike. Would there be a benefit to 514 00:26:16,080 --> 00:26:19,160 Speaker 4: somebody like me who somebody doesn't necessarily train intensely, isn't 515 00:26:19,200 --> 00:26:22,159 Speaker 4: necessarily looking for the great abs in my forties, but 516 00:26:22,280 --> 00:26:25,080 Speaker 4: like I'm doing my best, it would creating have a 517 00:26:25,119 --> 00:26:26,359 Speaker 4: benefit for somebody like me. 518 00:26:26,600 --> 00:26:28,240 Speaker 3: I think it's a great question. I think it comes 519 00:26:28,280 --> 00:26:29,520 Speaker 3: back to you know, what do you want to get 520 00:26:29,520 --> 00:26:31,480 Speaker 3: out of it? And if you said, hey, I want 521 00:26:31,520 --> 00:26:35,200 Speaker 3: to push myself harder when I'm exercising, I do want 522 00:26:35,200 --> 00:26:37,320 Speaker 3: to grow a little more muscle mass than you could say, Sure, 523 00:26:37,440 --> 00:26:39,800 Speaker 3: creating makes a lot of sense, but in your head 524 00:26:39,840 --> 00:26:41,600 Speaker 3: you're like, I love what I do. I'm having fun 525 00:26:41,640 --> 00:26:45,439 Speaker 3: with my family and riding my bike. Then spending the 526 00:26:45,440 --> 00:26:48,680 Speaker 3: money on creating probably doesn't make sense, right because you're 527 00:26:48,680 --> 00:26:50,800 Speaker 3: doing great stuff, and creating can have some little side 528 00:26:50,840 --> 00:26:53,040 Speaker 3: effects too, so there's other things to be to be 529 00:26:53,080 --> 00:26:53,520 Speaker 3: aware of. 530 00:26:53,720 --> 00:26:56,800 Speaker 4: Yeah, well you mentioned side effects. What are the side effects? 531 00:26:57,200 --> 00:26:58,920 Speaker 3: Yeah, the most common side effects that you get from 532 00:26:58,920 --> 00:27:02,240 Speaker 3: creating can be a little bit of nausea or GI discomfort, 533 00:27:03,240 --> 00:27:04,400 Speaker 3: and then the other one is weight gain. 534 00:27:05,040 --> 00:27:08,159 Speaker 4: Creatine used to have kind of a more negative or 535 00:27:08,320 --> 00:27:12,119 Speaker 4: like different reputation risky or to the kidneys, for example, 536 00:27:12,440 --> 00:27:13,800 Speaker 4: Where did that come from. 537 00:27:14,359 --> 00:27:17,320 Speaker 3: Yeah, So creatinine, which is something that we used to 538 00:27:17,359 --> 00:27:22,159 Speaker 3: measure kidney function, right, is related to creatine, and so 539 00:27:22,359 --> 00:27:24,080 Speaker 3: as you see those levers go up, you worry about 540 00:27:24,160 --> 00:27:26,840 Speaker 3: kidney function, and so there was a worry that in 541 00:27:26,840 --> 00:27:30,719 Speaker 3: fact this could impact the kidneys negatively. The data has 542 00:27:30,720 --> 00:27:32,480 Speaker 3: shown that it does not. If you are healthy and 543 00:27:32,520 --> 00:27:35,080 Speaker 3: don't have a kidney problem, it's not going to impact 544 00:27:35,080 --> 00:27:35,960 Speaker 3: your kidneys negatively. 545 00:27:36,119 --> 00:27:36,399 Speaker 1: Great. 546 00:27:37,880 --> 00:27:40,439 Speaker 4: Is there anyone who should avoid creatine? 547 00:27:41,119 --> 00:27:44,719 Speaker 3: It's not been studied in pregnancy and lactation, so of 548 00:27:44,720 --> 00:27:47,160 Speaker 3: course we're super sensitive to that. I wouldn't do it then. 549 00:27:47,720 --> 00:27:51,080 Speaker 3: Certainly if you have kidney disease or rather major medical illness, 550 00:27:51,440 --> 00:27:52,960 Speaker 3: it's not something you want to take without talking to 551 00:27:53,000 --> 00:27:53,480 Speaker 3: your doctor. 552 00:27:55,359 --> 00:27:58,720 Speaker 4: All right. We've covered a lot about creatine's physical benefits. 553 00:27:59,000 --> 00:28:02,240 Speaker 4: It's been proven to help build lean muscle mass, which 554 00:28:02,280 --> 00:28:04,760 Speaker 4: is great if you're lifting weights to bulk up, as 555 00:28:04,800 --> 00:28:07,840 Speaker 4: is the case of Tony and many of his online followers, 556 00:28:08,400 --> 00:28:11,239 Speaker 4: and if you're lifting weights to maintain muscle mass as 557 00:28:11,280 --> 00:28:14,960 Speaker 4: you age, creatine big win there. That's the case for 558 00:28:15,000 --> 00:28:18,320 Speaker 4: Cynthia and Leslie and their online followers. But there's still 559 00:28:18,359 --> 00:28:21,639 Speaker 4: one big question left. What does creatine have to do 560 00:28:21,720 --> 00:28:24,359 Speaker 4: with brain health? It's one of the biggest drivers of 561 00:28:24,440 --> 00:28:27,800 Speaker 4: interest right now, including for Cynthia and Leslie, and it's 562 00:28:27,880 --> 00:28:31,920 Speaker 4: constantly popping up in headlines. So does creatine actually support 563 00:28:32,000 --> 00:28:35,560 Speaker 4: cognitive function or is that just hype? Doctor Mitchell has 564 00:28:35,600 --> 00:28:37,480 Speaker 4: the answer, So let's get into it. 565 00:28:37,880 --> 00:28:41,320 Speaker 3: As you think about brain health, it's equivocal, it's interesting, 566 00:28:41,440 --> 00:28:45,200 Speaker 3: it's intriguing, it's not definitive at this point. And so 567 00:28:45,240 --> 00:28:48,240 Speaker 3: there's been a few studies and some meta analysis as well. 568 00:28:49,320 --> 00:28:51,600 Speaker 3: There's you know, in small numbers where you can say, okay, 569 00:28:52,160 --> 00:28:55,000 Speaker 3: you know it didn't improve people's you know, short term memory, 570 00:28:55,200 --> 00:28:58,920 Speaker 3: maybe maybe not certainly. There's nothing that shows improvements with 571 00:28:58,960 --> 00:29:02,120 Speaker 3: dementia and that type of thing. And so in those studies, 572 00:29:02,440 --> 00:29:04,720 Speaker 3: I think there's some interest creating is in the brain. 573 00:29:04,720 --> 00:29:06,680 Speaker 3: It's used there in those pathos as well for energy. 574 00:29:06,920 --> 00:29:09,440 Speaker 3: The brain uses a lot of energy, so there's a 575 00:29:09,520 --> 00:29:11,640 Speaker 3: natural extrapolation to what could it do in the brain. 576 00:29:12,400 --> 00:29:14,120 Speaker 3: We don't have the data to say, yeah, this is 577 00:29:14,120 --> 00:29:15,960 Speaker 3: something you should be taken for your brain, but I 578 00:29:16,000 --> 00:29:18,280 Speaker 3: don't want to discount that there are some studies out there. 579 00:29:18,680 --> 00:29:20,960 Speaker 3: There was a meta analysis done in twenty twenty three, 580 00:29:21,320 --> 00:29:24,280 Speaker 3: and in that particular analysis, although it wasn't a large number, 581 00:29:24,360 --> 00:29:28,160 Speaker 3: it was stetistically significant and showed that in older adults, 582 00:29:28,200 --> 00:29:31,360 Speaker 3: so they were sixty six to seventy six year old, 583 00:29:31,640 --> 00:29:35,600 Speaker 3: they really did have improvement in memory. Folks younger than 584 00:29:35,600 --> 00:29:38,080 Speaker 3: that they couldn't see any difference in it. So small 585 00:29:38,120 --> 00:29:42,480 Speaker 3: study significant, not placebo controlled, but it says, hey, this 586 00:29:42,560 --> 00:29:44,600 Speaker 3: is interesting. So I do want to say there's some 587 00:29:44,720 --> 00:29:47,520 Speaker 3: interest there, and from a mechanism standpoint, it's certainly possible. 588 00:29:47,840 --> 00:29:50,480 Speaker 3: There were some other studies even down to a single dose, 589 00:29:51,000 --> 00:29:54,280 Speaker 3: showing higher cognitive scores after a single dose, and again 590 00:29:54,320 --> 00:29:57,040 Speaker 3: and that was in folks over sixty, So there's some 591 00:29:57,200 --> 00:30:00,560 Speaker 3: interesting data out there for the brain. We just still 592 00:30:00,600 --> 00:30:01,960 Speaker 3: got to figure out, you know, when to use it, 593 00:30:01,960 --> 00:30:04,760 Speaker 3: who should use it, and are they permanent changes as 594 00:30:04,800 --> 00:30:07,880 Speaker 3: a temporary So more to be done there. 595 00:30:08,400 --> 00:30:13,240 Speaker 4: Okay, so promising but not conclusive yet. Since Brain HEALTHS 596 00:30:13,320 --> 00:30:15,880 Speaker 4: was a big reason why Cynthia and Leslie got interested 597 00:30:15,960 --> 00:30:18,800 Speaker 4: in creating, I asked for their reactions to what doctor 598 00:30:18,840 --> 00:30:22,200 Speaker 4: Mitchell just shared with us. Here's Cynthia than Leslie. 599 00:30:22,720 --> 00:30:27,480 Speaker 1: Wow, Well that's very positive and we're writ in that demographic. 600 00:30:27,560 --> 00:30:30,040 Speaker 1: Do they want to study us? We're coming up to 601 00:30:30,080 --> 00:30:34,160 Speaker 1: that demographic. We're coming up to that demographic. I have 602 00:30:34,200 --> 00:30:37,080 Speaker 1: to say, the single dose thing, I don't know about that, 603 00:30:37,160 --> 00:30:38,960 Speaker 1: Like what was the dose? You know, I'd like to 604 00:30:39,000 --> 00:30:42,840 Speaker 1: know more about that. So I'm reacting differently. Okay, I'm 605 00:30:42,880 --> 00:30:47,520 Speaker 1: going okay, So that it was a small study, no placebo, Yeah, 606 00:30:47,720 --> 00:30:51,200 Speaker 1: single dose, like that sounds back to my magic pill, 607 00:30:51,480 --> 00:30:54,760 Speaker 1: like you know, and how did they actually measure this? 608 00:30:55,880 --> 00:30:57,520 Speaker 1: Like how did they measure it? They gave you a 609 00:30:57,560 --> 00:31:00,080 Speaker 1: dose and then they said, oh, I feel great, like 610 00:31:00,480 --> 00:31:02,800 Speaker 1: my brain's great. Or did they actually go in and 611 00:31:02,840 --> 00:31:06,280 Speaker 1: do some MRI on the brain or did they do 612 00:31:06,400 --> 00:31:09,120 Speaker 1: memory tests? I don't know. I know, but some days 613 00:31:09,120 --> 00:31:12,920 Speaker 1: you're good, some days you're not. Yeah, I know, see 614 00:31:12,920 --> 00:31:15,440 Speaker 1: this this is what we do, right. I get excited 615 00:31:15,480 --> 00:31:16,960 Speaker 1: and she goes, no, we. 616 00:31:17,040 --> 00:31:17,760 Speaker 4: Got to think about this. 617 00:31:17,760 --> 00:31:20,320 Speaker 1: Blah blah blah blah blah blah blah. You just witnessed 618 00:31:20,320 --> 00:31:25,520 Speaker 1: our dynamic here, and I'm like, okay, but overall, I'm 619 00:31:25,720 --> 00:31:28,720 Speaker 1: very very happy to hear the results. And that just 620 00:31:28,840 --> 00:31:31,040 Speaker 1: makes me think I'm going to keep going because I'm 621 00:31:31,040 --> 00:31:34,440 Speaker 1: going to get my brain really rocking and rolling every 622 00:31:34,520 --> 00:31:36,160 Speaker 1: day with creatine. 623 00:31:37,400 --> 00:31:40,000 Speaker 4: Yeah, before you run out and buy a tub of 624 00:31:40,040 --> 00:31:44,080 Speaker 4: creatine monohydrate, doctor Mitchell helps put this potential around brain 625 00:31:44,160 --> 00:31:45,920 Speaker 4: health into some perspective. 626 00:31:46,520 --> 00:31:51,600 Speaker 3: I mean, ultimately good cardiovascular health, right, So exercising and 627 00:31:51,600 --> 00:31:55,760 Speaker 3: treating high blood pressure, treat diabetes, stay active, that's the 628 00:31:55,760 --> 00:31:57,760 Speaker 3: best thing you can possibly do for brain health. Don't 629 00:31:57,840 --> 00:32:01,240 Speaker 3: drink alcohol. You know those are things that are great 630 00:32:01,280 --> 00:32:04,000 Speaker 3: for brain health. This is a maybe this could be 631 00:32:04,000 --> 00:32:05,880 Speaker 3: beneficial over the long term. So if you really looking 632 00:32:06,200 --> 00:32:10,880 Speaker 3: to maximize your brain and your longevity there, creatine would 633 00:32:10,880 --> 00:32:13,280 Speaker 3: be low on the list and as an interesting thing 634 00:32:13,360 --> 00:32:14,800 Speaker 3: versus things we know really help it. 635 00:32:15,720 --> 00:32:19,080 Speaker 4: Well. I think we've covered most of the claims about creatine. 636 00:32:19,520 --> 00:32:22,240 Speaker 4: Since it's been praised for so many different kinds of 637 00:32:22,280 --> 00:32:24,600 Speaker 4: health and wellness benefits. I want to make sure we 638 00:32:24,680 --> 00:32:28,240 Speaker 4: tie everything together before we say goodbye. So, doctor Mitchell, 639 00:32:28,680 --> 00:32:30,640 Speaker 4: does creatine live up to its. 640 00:32:30,520 --> 00:32:34,040 Speaker 3: Hype when it comes to creating monohydrate and it comes 641 00:32:34,080 --> 00:32:39,160 Speaker 3: to weightlifting and gaining muscle and strength. It lives up 642 00:32:39,200 --> 00:32:41,920 Speaker 3: to the hype. If you look at the impact, it's 643 00:32:41,960 --> 00:32:45,040 Speaker 3: about a five to fifteen percent increase you'll see in 644 00:32:45,080 --> 00:32:49,040 Speaker 3: your overall amount that you can lift, so the actual weightload. Additionally, 645 00:32:49,040 --> 00:32:51,520 Speaker 3: most data will show about a five to fifteen percent 646 00:32:51,600 --> 00:32:54,160 Speaker 3: increase in the number or duration of exercise you can 647 00:32:54,200 --> 00:32:57,320 Speaker 3: do the number of wraps. So it's kind of fun 648 00:32:57,640 --> 00:32:59,640 Speaker 3: to have a supplement that lives up to the hype 649 00:33:00,040 --> 00:33:02,120 Speaker 3: because there's a lot of them that don't. And as 650 00:33:02,160 --> 00:33:04,560 Speaker 3: a physician, you spend a lot of time talking about 651 00:33:04,560 --> 00:33:06,520 Speaker 3: those things that people hear that you're like, no, I'm 652 00:33:06,560 --> 00:33:08,160 Speaker 3: so sorry, and then this is when you're like, yeah, 653 00:33:08,240 --> 00:33:10,600 Speaker 3: it does that. Yeah, no, this is exciting. Go take 654 00:33:10,600 --> 00:33:13,160 Speaker 3: it and yeah it's pretty safe, Like go build some 655 00:33:13,240 --> 00:33:14,800 Speaker 3: muscle and have some fun. And I can tell that 656 00:33:14,840 --> 00:33:17,800 Speaker 3: to my patients that are twenty, and I can tell 657 00:33:17,840 --> 00:33:19,400 Speaker 3: that to my patients that are eighty that want to 658 00:33:19,400 --> 00:33:22,680 Speaker 3: weightlift and do this. So it's nice to have supplements 659 00:33:22,680 --> 00:33:23,640 Speaker 3: that can do that type of thing. 660 00:33:24,280 --> 00:33:27,720 Speaker 4: Well, there you have it, the scoop on creatine monohydrate 661 00:33:27,760 --> 00:33:31,520 Speaker 4: that pun was intended. Remember the monohydrate part is important. 662 00:33:31,720 --> 00:33:34,160 Speaker 4: Drop a comment if you're curious about creatine or maybe 663 00:33:34,200 --> 00:33:36,400 Speaker 4: you've already tried it and you have something to share. 664 00:33:36,680 --> 00:33:39,000 Speaker 4: Either way, we would love to hear from you. Thanks 665 00:33:39,000 --> 00:33:41,840 Speaker 4: again to doctor Mitchell for explaining what creatine is and 666 00:33:41,880 --> 00:33:44,560 Speaker 4: how it works. And thanks again to Tony and Leslie 667 00:33:44,600 --> 00:33:47,640 Speaker 4: and Cynthia for sharing their stories and experiences with us. 668 00:33:47,920 --> 00:33:49,760 Speaker 4: We did it again, y'all. We got to the bottom 669 00:33:49,760 --> 00:33:52,600 Speaker 4: of another popular health trend, but there's still more to come. 670 00:33:52,920 --> 00:33:54,880 Speaker 4: In the next episode, we're going to be exploring the 671 00:33:54,880 --> 00:33:58,560 Speaker 4: world of high performance oxygen volume otherwise known as VO 672 00:33:58,560 --> 00:34:01,880 Speaker 4: two max, and the many online claims surrounding the potential 673 00:34:01,960 --> 00:34:06,600 Speaker 4: benefits or drawbacks of tracking your peak athletic fitness using 674 00:34:06,640 --> 00:34:09,960 Speaker 4: these VO two trackers. If you haven't already, please hit 675 00:34:10,000 --> 00:34:12,640 Speaker 4: the subscribe or the follow button and join us next 676 00:34:12,640 --> 00:34:15,799 Speaker 4: time on Health versus Hype with the American Medical Association. 677 00:34:16,480 --> 00:34:19,000 Speaker 4: For more information on all the topics we're covering, visit 678 00:34:19,120 --> 00:34:25,000 Speaker 4: AMA Health versus Hype dot org. That's am health vspipe 679 00:34:25,239 --> 00:34:28,840 Speaker 4: dot org. Health Versus Hype is a production of Ruby 680 00:34:28,920 --> 00:34:32,560 Speaker 4: Studio from iHeartMedia and the American Medical Association. I'm Trace 681 00:34:32,600 --> 00:34:36,200 Speaker 4: Diminga's Our producers are Matt Stillo and Pamela Lawrence. Michael 682 00:34:36,200 --> 00:34:38,600 Speaker 4: Depoe Wilson is our writer. The show is engineered and 683 00:34:38,600 --> 00:34:42,399 Speaker 4: features original music by Matthew ernest Filler. Health Versus hype 684 00:34:42,440 --> 00:34:45,719 Speaker 4: is intended for educational and informational purposes only. Does not 685 00:34:45,880 --> 00:34:50,160 Speaker 4: constitute medical advice, diagnosis, or treatment. Always seek the advice 686 00:34:50,200 --> 00:34:53,040 Speaker 4: of your physician with any questions you may have regarding 687 00:34:53,080 --> 00:34:53,960 Speaker 4: a medical condition.