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Speaker 1: Welcome to this special bonus episode of The Nutrition Couch,

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Speaker 1: and it's in celebration of our brand new product range

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Speaker 1: under our Design by Dietitians brand our new range of

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Speaker 1: specially formulated creation supplements for women, So Leanne, we have

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Speaker 1: decided to dedicate an entire episode to the role of

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Speaker 1: creation in the diets of women, because we believe that

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Speaker 1: while there's a lot of mass media discussion about it,

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Speaker 1: there's still a lot of questions and a lot of unknowns,

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Speaker 1: and certainly we have quite a story behind why we've

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Speaker 1: decided to go in this direction with our range of supplements,

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Speaker 1: and we've been working on this. How long, Leanne, have

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Speaker 1: you wanted to work on a creation supplement in our

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Speaker 1: Design by Dietitians range?

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Speaker 2: So long, Susie, I'd say a good year.

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Speaker 3: And this one did take us quite a while to

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Speaker 3: perfect our taste. I would say, We've got a couple

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Speaker 3: of other supplements we sort of lucked out, but this

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Speaker 3: one we went back and forth quite a few times,

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Speaker 3: didn't we until we were pretty happy with it.

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Speaker 1: It was a more of a tricky one. So, by

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Speaker 1: way of background for any new listeners, Welcome to The

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Speaker 1: Nutrition Couch. Astray as number one nutrition podcast for listeners

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Speaker 1: who are aware. LeAnn and I are a credit to

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Speaker 1: practicing dietitians. Together, we've got over thirty five years clinical

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Speaker 1: experience working with clients across a range of clinical diagnosis.

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Speaker 1: Leanne has worked clinically in the areas of digestive health

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Speaker 1: and now specializes in fat loss for women. I have

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Speaker 1: worked with pediatrics, sports nutrition and again now focus on

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Speaker 1: fat loss for women or women's health in general. And

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Speaker 1: so we have been running our podcast, The Nutrition Couch

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Speaker 1: for going on too. I think it must be four

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Speaker 1: years in May, which is really a long time. And

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Speaker 1: from the very beginning, Leanne, as a budding entrepreneur, had

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Speaker 1: been very keen to release a range of products because

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Speaker 1: as dietitians we recommend supplements for women for a range

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Speaker 1: of different reasons, and we have used protein powders for

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Speaker 1: quite some time, and we had decided that there's no

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Speaker 1: one better to formulated supplementary food than a dietitian because

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Speaker 1: we know exactly what we want our clients to be taking,

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Speaker 1: we know what the evidence suggests for them, and one

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Speaker 1: of our mantras for twenty twenty five is to bring

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Speaker 1: credibility to wellness because there is so many formulated supplements

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Speaker 1: out there targeting women's wellness, but very few of them

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Speaker 1: are formulated by anyone with scientific qualifications. So you can

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Speaker 1: rest assured that anything we produce and make under our

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Speaker 1: design by Dietitians Branding, which we launched in January twenty

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Speaker 1: twenty four, is evidence base and we have formulated especially

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Speaker 1: for women because we use it with our women and

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Speaker 1: we have very strong scientific reasons for doing it. So

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Speaker 1: to take you through our range, to start with, we

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Speaker 1: have our Nourish Women's Protein Blends, We have a formulated

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Speaker 1: Women's Health Mix which really targets women with hormonal disorders,

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Speaker 1: things like polycystic ovaries or MTHFR mutations and insulin resistance.

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Speaker 1: And then we have our Digestive Blend, which is a

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Speaker 1: really beautiful clean protein for women who are trying to

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Speaker 1: set all their tummy and then in the middle of

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Speaker 1: last year we got our Hot Chocolates off the Ground,

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Speaker 1: which are low sugar blends of our Rest and Glow formulation.

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Speaker 1: Glow it's not fully plant based, but it's a coconut

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Speaker 1: based product for those who prefer to avoid dairy. And

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Speaker 1: then our Rest Blend is a beautiful dairy blend for

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Speaker 1: those who are looking for a more natural alternative in

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Speaker 1: their hot chocolates. And then the next topic we were

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Speaker 1: really keen to cover with creating in women because for

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Speaker 1: anyone who is out there listening to the latest evidence,

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Speaker 1: particularly for pery and postmenopause or women, creating is where

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Speaker 1: it is at now by way of history.

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Speaker 4: You know, I have worked with creating as long.

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Speaker 1: As I've worked with Rugby League because that was the

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Speaker 1: number one supplement we would use to improve performance and

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Speaker 1: strength in our athletes going back twenty thirty years, but

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Speaker 1: more recently Leanne it's really looking at the fact that women,

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Speaker 1: particularly pery and postmenopause of women have seventy to eighty

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Speaker 1: percent less creating in their body compared to males, and

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Speaker 1: what is the performance implication for that? And so the

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Speaker 1: more we read and come to understand in the science,

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Speaker 1: which is really moving at a rapid pace, is that

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Speaker 1: there only appears to be benefits for women when it

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Speaker 1: comes to their physical strength and cognitive health and well being,

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Speaker 1: particularly when they're reaching their late thirties and forties and

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Speaker 1: moving through the lifespan. So we knew we wanted to

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Speaker 1: do it and then it was a matter of working

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Speaker 1: out how we did it and what sort of product

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Speaker 1: did we want to make, because when it comes to

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Speaker 1: concentrated sources of supplements, like in the case of for example,

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Speaker 1: protein powder, it doesn't always taste amazing. It's a concentrated

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Speaker 1: form of nutrition, and there's a real art to developing

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Speaker 1: a product that tastes good. And we were very very

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Speaker 1: lucky that when we first formulated our Nourished Protein blends,

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Speaker 1: they tasted amazing off the bat. We went to a

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Speaker 1: very reputable formulator, They were great to work with and

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Speaker 1: they literally got it right within one or two samples.

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Speaker 1: So the issue is when we've come to formulate our creator,

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Speaker 1: it took a lot more art because doesn't always mix

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Speaker 1: so well, and we wanted to really decide if did

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Speaker 1: we want to do it in what form, and we

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Speaker 1: decided lean to do it as a formulated drink that

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Speaker 1: our women could use as almost a hydrating solution post

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Speaker 1: training for those who are keen to really focus on

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Speaker 1: the strength based benefits. As such, we've got three new

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Speaker 1: skews in our range. We've got our Energy Blend, which

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Speaker 1: is a low calorie there are all three grams of

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Speaker 1: creation perserved gluten free, a vegan formulation, but this one

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Speaker 1: does have the performance benefits relating to caffeine for those

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Speaker 1: who like a little caffeine boost. We know that there's

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Speaker 1: certainly strong evidence for that, and that's in the beautiful yellow,

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Speaker 1: bright yellow packaging. We then have our Vitality Blend, which

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Speaker 1: is similar, but instead of focusing on adding a caffeine

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Speaker 1: to it, we've got a mix of magnesiums in iodine,

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Speaker 1: which is we know multiple benefits for women's health and

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Speaker 1: nutrients that can be in a low intake for women.

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Speaker 1: And that's a beautiful watermelon berry flavor. And I need

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Speaker 1: to say that they're literally zero calories in zero sugar,

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Speaker 1: so you can imagine to create something that tastes good.

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Speaker 4: There's very little lands looking you think I'm wrong.

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Speaker 3: No, no, no, there's a couple of grams of sugar and

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Speaker 3: there's about twenty to thirty calories in each one. They're

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Speaker 3: very low calorie, very low sugar, but not zero. We

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Speaker 3: don't want to get sous suey susy.

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Speaker 4: Very very low.

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Speaker 1: So if I'm calculating diets, I wouldn't count those numbers.

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Speaker 1: So very very low, so a perfect low calorie rehydration

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Speaker 1: after working out, and then at the last minute we

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Speaker 1: decided we would also do just a pure creating supplement

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Speaker 1: pure for those who perhaps don't like sweet drinks, because

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Speaker 1: I won't lie to you, the drinks are quite sweet

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Speaker 1: and there's certainly a group of people who don't like

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Speaker 1: that or would prefer just to add their creation to

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Speaker 1: their protein powder in the morning or get it in

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Speaker 1: a different way. And so we also have a pure

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Speaker 1: creatin without any flavoring that you could add to other drinks,

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Speaker 1: et cetera to get your daily dose of creatin. So

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Speaker 1: the first thing we wanted to talk about was creating

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Speaker 1: and we'll talk about the functionality of it in a

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Speaker 1: minute and how it works. But the other key difference

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Speaker 1: in our product that we wanted to really focus on

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Speaker 1: is that we have invested in German source Creatum, which

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Speaker 1: is a very big deal when it comes to creative

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Speaker 1: supplements because very few use it because it's basically very

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Speaker 1: very expensive. But it makes a massive difference when it

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Speaker 1: comes to the way it's assimilated in the body and

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Speaker 1: potential side effects doesn't land.

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Speaker 2: Yeah.

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Speaker 3: Absolutely, And when we say German source, we mean Creo Pure.

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Speaker 3: So when you talk about creating worldwide, you essentially have

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Speaker 3: two types of creatine.

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Speaker 2: You've got or where it's source.

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Speaker 3: You've got creating from Germany and you've got creatine from China. Now,

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Speaker 3: if a brand has invested in the top creating in

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Speaker 3: the world from Germany, Create Pure, like designed by Dietitians, have,

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Speaker 3: you will rest assured that it will be marketed on

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Speaker 3: their packet, it will be on their website, they will

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Speaker 3: be talking about this. So if your creating brand, the

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Speaker 3: brand that you're taking does not say it is German

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Speaker 3: sourced or CREO Pure creatine, guarantee that it is from China.

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Speaker 2: And there's nothing wrong with that.

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Speaker 3: It is just nowhere near the high quality that German

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Speaker 3: creating is. And the reason that we wanted Create Pure

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Speaker 3: from Germany is because it's really renowned worldwide as being

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Speaker 3: the top source of creatine in the world. It's ninety

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Speaker 3: nine point nine to nine percent pure creating monohydrate. If

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Speaker 3: the brand that you're taking does not say it is

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Speaker 3: from Germany, I can ninety nine point nine to nine

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Speaker 3: percent nearly guarantee that it is from China. Because if

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Speaker 3: the brand has invested in German creating, they will say

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Speaker 3: that on the label. Now, a couple of things and

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Speaker 3: the few reasons why the purity was one of them.

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Speaker 3: That was one of the reasons we wanted to go

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Speaker 3: with Creer Pure. The other issue is a lot of

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Speaker 3: women will experience things such as bloating and digestive upsets.

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Speaker 3: German Creer Pure is water wash, so you're getting a

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Speaker 3: lot less negative side effects. Creating from China is generally

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Speaker 3: acid base washed as well, so you're getting a lot

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Speaker 3: more side effects, and of course the purity is nowhere

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Speaker 3: near what German creating is as well, so there's quite

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Speaker 3: a few reasons that we wanted to go with German

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Speaker 3: creating as well. And then if you look at the

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Speaker 3: top PhD researchers and nutritional scientists in the world, they

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Speaker 3: will all recommend German source creature as well because the

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Speaker 3: purity is better and also the side effects are a

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Speaker 3: lot less as well. So we just wanted to note

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Speaker 3: that that's where we have sourced our creatine from.

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Speaker 2: Its Crea Pure.

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Speaker 3: It's certified vegan, it's also derived from non animal sources,

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Speaker 3: and it holds the Kosher and Allow certifications as well,

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Speaker 3: So that's sort of where we sourced our creating from

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Speaker 3: but I guess taking it back to basic SUSI A

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Speaker 3: lot of people ask me what he is creating, because,

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Speaker 3: like you, I've been talking about creatine for years. I

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Speaker 3: myself have been taking creating for the last six plus months.

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Speaker 3: I started it in the postpartum period with Tilly to

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Speaker 3: get rid of the brain fog. Because one of the

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Speaker 3: big sports dietitians in Brisbane was like to me, I

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Speaker 3: was talking about how tired I was and how I

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Speaker 3: wasn't sleeping with two hundred two, and she's like, oh,

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Speaker 3: are you taking creating? All the sports Titian mums are

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Speaker 3: taken creating And I was like what now. I'm like,

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Speaker 3: I'm not training, I'm not exercising, and she's like.

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Speaker 2: Oh yeah.

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Speaker 3: And then I was talking to my husband David about it,

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Speaker 3: and he was a big rower in high school and

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Speaker 3: he was like, yeah, I've been taking creating for decades

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Speaker 3: and he has since since I met him, he's been

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Speaker 3: taking creatine and I just sort of thought, oh, I don't.

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Speaker 2: Really need it. I don't want to be a bodybuilder.

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Speaker 3: I don't want to be big and strong, so I

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Speaker 3: never really took it. But he was like, yeah, our

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Speaker 3: coaching rowing had us back on it when we were

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Speaker 3: like fifteen years old, and I was like, what isn't

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Speaker 3: that He's like, no, no, no, cretine, Like the research is

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Speaker 3: so strong around it, And certainly I've always used creating

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Speaker 3: for clients that are vegan vegetarian want to, you know,

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Speaker 3: increase their strength gains.

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Speaker 2: But for my normal, just.

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Speaker 3: Active women, I've never really thought about it up until

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Speaker 3: the last twelve months, and I've been saying to Susie.

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Speaker 3: I've been saying to all of my clients, all of

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Speaker 3: my team, creating will be the biggest supplement of twenty

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Speaker 3: twenty five.

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Speaker 2: Mark my words. You heard it here first. I've been

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Speaker 2: saying it.

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Speaker 3: For the last twelve months. It is will absolutely exploded.

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Speaker 3: It'll be all about creating in twenty twenty five. And

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Speaker 3: we want to tell you the reasons why. So Creatine

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Speaker 3: is a natural substance. It occurs in the body, it

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Speaker 3: occurs in food, it's in women's breast milk. It's a

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Speaker 3: naturally occurring compound that's found in our muscle cells, and

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Speaker 3: it helps to produce energy during high intensity activity. So

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Speaker 3: Creatine increases phosphor creatine stores in the body. It facilitates

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Speaker 3: the production of ATP, which for the science nerds out

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Speaker 3: there is our data SCIENTI try phosphate which helps to

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Speaker 3: fuel the energy stores in the body, and it basically

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Speaker 3: helps the body to utilize its primary energy stores. So

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Speaker 3: it's a naturally occurring substance. And as far as supplements go,

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Speaker 3: creatin is the most studied nutritional sports supplement in the world.

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Speaker 3: It is also a very safe supplement to take. Does

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Speaker 3: absolutely everyone need to take it?

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Speaker 2: No?

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Speaker 3: Will it give you an edge of performance based benefit?

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Speaker 2: Very likely?

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Speaker 3: So why a Susie and I harping on about it

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Speaker 3: for women? So, as Susie mentioned before, the reason why

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Speaker 3: it's so important for women, tons of men take creatine,

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Speaker 3: they probably don't need to because men eat a ton

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Speaker 3: of meat and a lot of creatine is found in

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Speaker 3: animal based products. So if you don't eat a lot

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Speaker 3: of meat, if you're vegan or vegetarian, hands down, you

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Speaker 3: should probably be taking a creatine supplement. But there's a

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Speaker 3: huge case and there's a lot of emerging research that

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Speaker 3: women overall, regardless of how much meat you eat, should

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Speaker 3: probably also be supplementing with creatine because women typically have

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Speaker 3: seventy to eighty percent lower creatine stores than men, and

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Speaker 3: like I said, we typically consume less from a dietary perspective,

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Speaker 3: and there's really emerging evidence, particularly in the last few years,

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Speaker 3: that highlights the benefits of creating supplementation across the entire

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Speaker 3: women's lifespan. So we'll go through some of that emerging

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Speaker 3: research at the moment. But just given that women don't

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Speaker 3: store anywhere near as much creating as men, that sort

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Speaker 3: of is a no brainer from me from a supplementational perspective.

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Speaker 3: But with females, we have a lot of hormone driven

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Speaker 3: changes throughout the body and through various stages of the

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Speaker 3: female lifespan. Think the reproductive years, think the pair and

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Speaker 3: the menopause all years, think during mens sees. Even so,

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Speaker 3: there's a lot of hormonal changes that women go through,

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Speaker 3: and during these huge hormonal reproductive changes, the endogenous stores

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Speaker 3: of creating and the body, the creating synthesis of creating, transportation, creating,

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Speaker 3: karnase kinetics, and also the bioavailability of creating tends to

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Speaker 3: get altered over time with these hormone driven changes. So

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Speaker 3: there's a huge, I guess school of thought that a

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Speaker 3: lot of women should be supplementing regularly with creating throughout

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Speaker 3: the women's lifespan because particularly in that I guess emerging

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Speaker 3: research for creating coming out in terms of the fertility

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Speaker 3: and the postpart and period, particularly with the brain fog,

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Speaker 3: and then AZUZI mentioned during the perry and the post

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Speaker 3: metopauseal years as well, there's been a lot of evidence

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Speaker 3: for the brain, the cognition, the brain fog, and also

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Speaker 3: things like the strength and the exercise performance benefits, particularly

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Speaker 3: because we know after the age of about forty women

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Speaker 3: lose muscle mass every single year. So it's sort of

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Speaker 3: that thing if you don't use it, you'll lose it.

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Speaker 3: So that's where creating and strength training together is not

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Speaker 3: going to make your a massive, boldy builder. It's basically

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Speaker 3: just going to help you to maintain, if not build

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Speaker 3: a little bit of muscle and skal little strength as well.

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Speaker 3: So there's huge benefits across the women's life span. You

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Speaker 3: want me to break down some of those benefits even further,

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Speaker 3: SUSI or do you want to add anything.

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Speaker 1: There's a few key points I think that you know

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Speaker 1: when it comes to women and creatim because it's traditionally

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Speaker 1: always been a supplement to promote basically muscle growth, So

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Speaker 1: when I go back to my basis of sports nutrition,

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Speaker 1: because it's involved in that very quick, rapid energy fire,

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Speaker 1: what we know is that it improves performance on repeated

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Speaker 1: sets in the gym. So it's very originally came from

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Speaker 1: sprint athletes during one hundred meters, it's that ten seconds

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Speaker 1: or less burst of activity. So in athletes, we would

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Speaker 1: use it, say for soccer players or rugby league players,

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Speaker 1: for first of all, if they were doing short bursts

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Speaker 1: of activity, it would basically produce atp that very quick

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Speaker 1: energy system quicker, so that was sort of the evidence

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Speaker 1: in athletic performance, but also in the gym. It lets

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Speaker 1: people recover quicker in between heavy sets. So when young

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Speaker 1: athletes would come in wanting to gain muscle tissue, we

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Speaker 1: would use it and load their muscle because we knew

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Speaker 1: it would help their performance in the gym. They would

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Speaker 1: get stronger, they'd be able to lift harder or quicker,

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Speaker 1: and as such game more muscle tissue. So it was

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Speaker 1: very intricately linked to the way they trained, as well

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Speaker 1: as very specific athletes who had short bursts of high

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Speaker 1: intensity activity. Now, if I go back to women, most

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Speaker 1: women would say, oh, I don't want to be heavier

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Speaker 1: and build more muscle tissue, so they were almost scared

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Speaker 1: of it. So for me, I find it interesting because

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Speaker 1: one now we know that women in their late thirties

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Speaker 1: and forties, unless they've weight trained their whole life or

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Speaker 1: had a history with being a higher level athlete, maybe

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Speaker 1: they rowed at school or a swimmer, they had a

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Speaker 1: lot of baseline muscle mass. So for fake For example,

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Speaker 1: for me, I'm quite muscly. It doesn't take me a

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Speaker 1: lot to put on muscle mass in the gym, So

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Speaker 1: traditionally I would be like, oh god, I don't need creatum.

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Speaker 1: Whereas you are an ectomorph Leanne's very long and lean

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Speaker 1: and struggles to put muscle mass on. So for her

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Speaker 1: as an individual female, as a dietician advising her, you

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Speaker 1: would be like, actually, you've just had two kids in

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Speaker 1: three years, you're struggling to get strength, you're tired. You're

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Speaker 1: going to benefit. So when it comes to women's strength muscle,

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Speaker 1: for me, it would be very much looking at an

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Speaker 1: individual and to say, right, this would be how it

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Speaker 1: would potentially benefit you. So for example, traditionally, for my

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Speaker 1: installment resistant women, I wouldn't use it because I would

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Speaker 1: have been of the thought, I don't need them to

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Speaker 1: have more muscle, I need their muscle and fat to

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Speaker 1: work better. But what's really of interest to me is

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Speaker 1: the emerging evidence to show the benefits from a cognitive

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Speaker 1: perspective and a mood perspective, because any woman in their

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Speaker 1: late thirties and forties dealing with hormonal changes will know

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Speaker 1: it's a very challenging period for your brain health cognition.

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Speaker 1: You describe brain fog, but also mood, and I think

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Speaker 1: that's where it's very, very exciting. It's not anymore just

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Speaker 1: about the strength benefits, although for me it's much more

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Speaker 1: about overall health and well being for women of that

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Speaker 1: age group, where we know our mood suffers, our cognitive

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Speaker 1: health is not great, and in many cases you know

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Speaker 1: you might train and exercise, but perhaps you're not getting

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Speaker 1: the strength related benefits that you once did. This is

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Speaker 1: all the new area that we didn't even know existed,

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Speaker 1: and in the past year or two where thinking hang

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Speaker 1: on scientifically, this makes sense why it could be of

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Speaker 1: benefit to many, many more women than just those who

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Speaker 1: perhaps were struggling to put on some muscle mass in

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Speaker 1: the gym.

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Speaker 3: Yeah, absolutely couldn't agree more and I think it's such

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Speaker 3: an exciting supplement. As I mentioned, it is one of

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Speaker 3: the most research from a sports nituition perspective. But what

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Speaker 3: we're coming to learn is it's not just muscle. It's

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Speaker 3: not just strength, it's not just recovery. It's not just

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Speaker 3: that high intensity, quick bursts of exercise like Susie mentioned,

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Speaker 3: it's also energy production. It's helping women power through really

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Speaker 3: busy days and challenging workouts, and it's also got that

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Speaker 3: role in cognitive function and mood regulation. Again, it is

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Speaker 3: very emerging evidence. But the thing we know about evidence,

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Speaker 3: particular dietitian Susie, is that once that evidence becomes common practice,

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Speaker 3: it's almost eight to ten years too late. So as dieticians,

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Speaker 3: we love to take some of the emerging research, take

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Speaker 3: what we know that have benefited our clients, take what

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Speaker 3: you know a lot of the experts in the area

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Speaker 3: are saying, and sort of mold all of that together.

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Speaker 2: We don't just look at the studies.

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Speaker 3: We don't look to of course, there's different strength of

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Speaker 3: studies and that sort of thing, but we really kind

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Speaker 3: of look as a clinical picture overall to I guess

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Speaker 3: guard us in terms of what we're recommending for our clients,

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Speaker 3: and more and more, there are more and more research

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Speaker 3: studies coming out about cognitive function and mood regulation using

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Speaker 3: regular supplementation of creating. So at the moment, the research

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Speaker 3: currently highlights that creating does have a large role in

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Speaker 3: improving things like mental clarity, focus, resilience, and just helping

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Speaker 3: women manage life's demands that busy, the juggle and just

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Speaker 3: combating as I mentioned, some of that brain fog. And

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Speaker 3: a dietitian friend of mine that I know started supplementing

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Speaker 3: with creating in purely because she got long COVID and

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Speaker 3: she's like, I actually cannot get through a workday without

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Speaker 3: needing like an apple, just having that brain fuzz all

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Speaker 3: the time. And she told me she started suffer learning

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Speaker 3: with creating and within a couple of weeks she was

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Speaker 3: just thinking so much more clearly, and that was the

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Speaker 3: only thing that she had changed. So there's some really exciting,

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Speaker 3: I guess stories that we're hearing from clients and other dieticians,

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Speaker 3: but also we're now getting that research to.

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Speaker 2: Back it up as well, which is really really exciting.

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Speaker 1: So specifically when it comes to the mood related benefits,

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Speaker 1: a recent Psychiatric Times review on creatin has proposed the

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Speaker 1: potential cognitive benefits or reporter cognitive benefits appear to come

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Speaker 1: from three different pathways. The first is that they think

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Speaker 1: it improves They know that it improves energy metabolism, so

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Speaker 1: the natural energy cycle, so they think that that's like

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Speaker 1: a metabolic efficiency benefit that comes and perhaps benefits mood.

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Speaker 1: They think that there is some benefit that comes to

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Speaker 1: the neurons when it comes to a stress response, so

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Speaker 1: it's a protective effect. And they I think it's involved

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Speaker 1: in the serotonin and dopamine pathways, so basically an efficiency effects.

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Speaker 1: So when more creatim's readily available, these pathways seem to

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Speaker 1: operate more efficiently, and perhaps that's the reason that people

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Speaker 1: will report improved mood. Now, I think the other thing

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Speaker 1: that we're excited about, or I guess that we're open

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Speaker 1: to using it a lot more aggressively with women, is

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Speaker 1: that there's really very few side effects. So you know,

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Speaker 1: we always have to be careful if we're going to

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Speaker 1: recommend saying medication, what are the side effects? But because

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Speaker 1: creating is a compound that most of us will consume

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Speaker 1: in food anyway, and I say most of us, because

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Speaker 1: it is an animal based compound. So if you're on

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Speaker 1: a plant based diet, your creator will be Lowes. So

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Speaker 1: let's talk about that in a second. But most of

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Speaker 1: us are already getting it, so this is just concentrating

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Speaker 1: the amount. It's like basically a vitamin supplement, so it's

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Speaker 1: not like we're adding something in that we don't already

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Speaker 1: have or as foreign to the body. It's basically just

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Speaker 1: topping up a nutrient that we already get in food.

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Speaker 1: But we know for some reason women's metabolism over time reduced,

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Speaker 1: so that's why there's no real cause for concern. But

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Speaker 1: it's like anything, it's not a case of more is better.

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Speaker 1: So traditionally, working with athletic populations, we had to be

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Speaker 1: very careful because if we loaded or superloaded creating, it

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Speaker 1: could impact the kidneys. So certainly we would stick to

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Speaker 1: relatively load doses. We'd load and then we would have

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Speaker 1: five grams a day, and then we would cycle on

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Speaker 1: and off over six weeks to avoid things like muscle

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Speaker 1: tears because it did fluid load the muscle. But that's

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Speaker 1: very different to the way that we're encouraging people to

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Speaker 1: now use it as an addition to the diet. A

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Speaker 1: daily addition to improve performance because it's a much lower dose.

434
00:21:34,119 --> 00:21:35,960
Speaker 1: So we're going for three grams a day, which is

435
00:21:35,960 --> 00:21:39,320
Speaker 1: a well documented therapeutic dose, but we do recommend just

436
00:21:39,359 --> 00:21:41,120
Speaker 1: once a day. It's not a matter of having more

437
00:21:41,119 --> 00:21:42,960
Speaker 1: and more is better. If anything, it may be damaging.

438
00:21:42,960 --> 00:21:45,359
Speaker 1: We don't want to superload. Three grams a day is

439
00:21:45,400 --> 00:21:48,560
Speaker 1: the current recommendation for the therapeutic benefits and as such,

440
00:21:48,640 --> 00:21:52,359
Speaker 1: that's what our drinks per serve have. I prefer with

441
00:21:52,400 --> 00:21:54,840
Speaker 1: the flavored varieties to dilute it more, but you're still

442
00:21:54,840 --> 00:21:56,520
Speaker 1: getting the same amount as long as you increase the

443
00:21:56,520 --> 00:21:59,399
Speaker 1: water and consume that the recommended dose. Some people might

444
00:21:59,440 --> 00:22:01,600
Speaker 1: prefer it sweet, but yeah, three grams a day is

445
00:22:01,600 --> 00:22:04,000
Speaker 1: what we recommend, and that's certainly got an evidence based

446
00:22:04,040 --> 00:22:04,480
Speaker 1: behind it.

447
00:22:04,520 --> 00:22:06,919
Speaker 4: But yeah, we do have to be very clear it's.

448
00:22:06,800 --> 00:22:08,480
Speaker 1: Not a matter of more and more and more is better,

449
00:22:08,600 --> 00:22:11,080
Speaker 1: as is the case with many dietary supplements. Once a

450
00:22:11,160 --> 00:22:12,639
Speaker 1: day is what we would recommend for women.

451
00:22:13,240 --> 00:22:15,120
Speaker 3: Yeah, and there are certainly a lot of research studies

452
00:22:15,119 --> 00:22:17,720
Speaker 3: and a lot of just males anecdotally in my past

453
00:22:17,760 --> 00:22:19,520
Speaker 3: that I know who I've trained within the past, and

454
00:22:19,520 --> 00:22:21,800
Speaker 3: even my husband that load, you know, up to twenty

455
00:22:21,840 --> 00:22:23,880
Speaker 3: grams a day for a week or so, and then

456
00:22:24,080 --> 00:22:25,840
Speaker 3: they won't do that anymore. So it's almost like a

457
00:22:25,880 --> 00:22:28,040
Speaker 3: creating load. And when you look at a lot of

458
00:22:28,040 --> 00:22:31,320
Speaker 3: the negative side effects of creatine, this generally comes down

459
00:22:31,320 --> 00:22:33,840
Speaker 3: to two things. The loading dose is too high. They're

460
00:22:33,880 --> 00:22:36,439
Speaker 3: taking a lot, like twenty grams compared to three grams,

461
00:22:36,560 --> 00:22:39,760
Speaker 3: is you know, substantial amount. And the other reason is

462
00:22:39,760 --> 00:22:42,960
Speaker 3: also it's Chinese creatine versus German creatine, so again you're

463
00:22:42,960 --> 00:22:45,479
Speaker 3: getting less side effects with the ninety nine point nine

464
00:22:45,480 --> 00:22:49,040
Speaker 3: to nine percent pure purity from Germany compared to the

465
00:22:49,160 --> 00:22:51,680
Speaker 3: Chinese creatine, which a lot of people, a lot of

466
00:22:51,680 --> 00:22:54,880
Speaker 3: studies have reported is more acid acid washed as well,

467
00:22:55,000 --> 00:22:57,080
Speaker 3: so you are getting some more of those side effects. So,

468
00:22:57,280 --> 00:22:59,680
Speaker 3: as Zuzi mentioned, it's about three grams a day some

469
00:22:59,760 --> 00:23:03,080
Speaker 3: and the research shows for during the peri and metopausal

470
00:23:03,160 --> 00:23:04,840
Speaker 3: years you can go up to five grams a day,

471
00:23:04,880 --> 00:23:07,760
Speaker 3: but I would definitely recommend just starting at three, seeing

472
00:23:07,840 --> 00:23:10,359
Speaker 3: how you tolerate that, and it needs to be daily.

473
00:23:10,440 --> 00:23:12,560
Speaker 3: The thing with creating is if you're just going to

474
00:23:12,680 --> 00:23:14,840
Speaker 3: randomly take it, if it's going to be sporadic, if

475
00:23:14,880 --> 00:23:16,760
Speaker 3: you forget every so often you kind of take it

476
00:23:16,760 --> 00:23:18,640
Speaker 3: for a couple of days and forget over the weekend.

477
00:23:18,920 --> 00:23:21,800
Speaker 3: You're not going to get the benefits. The most important

478
00:23:21,840 --> 00:23:24,600
Speaker 3: message with Creating is that it needs to be three

479
00:23:24,640 --> 00:23:27,000
Speaker 3: grams daily. You need to be taking that on a

480
00:23:27,040 --> 00:23:30,600
Speaker 3: regular basis. And with our two blends, Women's Vitality and

481
00:23:30,640 --> 00:23:34,720
Speaker 3: Women's Energy, because we have added nutrients in there. For example,

482
00:23:34,760 --> 00:23:37,560
Speaker 3: the Women's Vitality one we created because we know that

483
00:23:37,640 --> 00:23:41,440
Speaker 3: women are lacking in particular nutrients such as magnesium, zinc

484
00:23:41,520 --> 00:23:43,840
Speaker 3: idron as well, and it's also got the three grams

485
00:23:43,840 --> 00:23:46,320
Speaker 3: of creating in there. If you wanted to go up

486
00:23:46,320 --> 00:23:48,840
Speaker 3: to five grams a day because your healthcare professional had

487
00:23:48,880 --> 00:23:51,800
Speaker 3: suggested it or your dietician had suggested it, we don't

488
00:23:51,840 --> 00:23:55,240
Speaker 3: recommend doing that without Energy or Vitality blends because that

489
00:23:55,320 --> 00:23:58,480
Speaker 3: also means you're getting more than the recommended doses of

490
00:23:58,480 --> 00:24:00,840
Speaker 3: some of the other vitamins and minerals we put in there.

491
00:24:01,040 --> 00:24:02,879
Speaker 3: And that's why at the last moment, Susie and I

492
00:24:02,960 --> 00:24:05,760
Speaker 3: chose to also release the pure version, so it's one

493
00:24:05,800 --> 00:24:09,720
Speaker 3: hundred percent pure creatine monohydrate from Germany. And again I've

494
00:24:09,720 --> 00:24:11,600
Speaker 3: had a lot of discussions with clients who say, oh,

495
00:24:11,600 --> 00:24:14,920
Speaker 3: I'm only taking one hundred percent pure creating monohydrate. But again,

496
00:24:15,000 --> 00:24:17,800
Speaker 3: unless you know it's from Germany, I can guarantee you

497
00:24:17,880 --> 00:24:20,080
Speaker 3: it's from China. So even though it says one hundred

498
00:24:20,080 --> 00:24:23,640
Speaker 3: percent pure creatine monohydrate, it's probably not wrong, but it's

499
00:24:23,680 --> 00:24:26,760
Speaker 3: also probably not ninety nine point nine to nine percent purity.

500
00:24:26,960 --> 00:24:29,320
Speaker 3: Has it been cut or washed with other you know,

501
00:24:29,440 --> 00:24:32,240
Speaker 3: nutrients and things as well. So that's why we're really,

502
00:24:32,880 --> 00:24:35,520
Speaker 3: I guess quite particular that it has to come from Germany.

503
00:24:35,600 --> 00:24:37,560
Speaker 3: If you don't want to buy eyebrown, that's fine, but

504
00:24:37,720 --> 00:24:39,960
Speaker 3: make sure that the brand that you source actually comes

505
00:24:40,000 --> 00:24:42,720
Speaker 3: from Germany and it is create pure. And the reason

506
00:24:42,760 --> 00:24:45,479
Speaker 3: that we developed just the pure creatine was so that

507
00:24:45,520 --> 00:24:47,639
Speaker 3: you could top up if you wanted to take a

508
00:24:47,680 --> 00:24:49,720
Speaker 3: little bit more, or you wanted to do those large

509
00:24:49,800 --> 00:24:52,439
Speaker 3: loading doses if you're not so great at taking something

510
00:24:52,840 --> 00:24:56,200
Speaker 3: long term daily. You know, the protocol for creating for many,

511
00:24:56,240 --> 00:24:59,320
Speaker 3: many years, you know, decades even was a larger loading

512
00:24:59,320 --> 00:25:01,439
Speaker 3: dose and then you'd cycle off for a couple of weeks.

513
00:25:01,440 --> 00:25:02,680
Speaker 2: But as we said, we've sort of.

514
00:25:02,640 --> 00:25:05,439
Speaker 3: Moved away from that, particularly for females, because you do

515
00:25:05,600 --> 00:25:08,399
Speaker 3: tend to get the bloating and the water weight and

516
00:25:08,400 --> 00:25:10,960
Speaker 3: the increase in the scale gain with that, which you

517
00:25:11,000 --> 00:25:12,800
Speaker 3: know is not nice to jump on the scale as

518
00:25:12,800 --> 00:25:14,640
Speaker 3: a female and see that go up, or to wake

519
00:25:14,720 --> 00:25:18,000
Speaker 3: up feeling quite bloated and heavy. Most days, nobody likes

520
00:25:18,000 --> 00:25:20,920
Speaker 3: that feeling. So for most women these days, we're recommending

521
00:25:20,920 --> 00:25:24,320
Speaker 3: a much lower dose, but actually daily and consistently over time.

522
00:25:24,560 --> 00:25:27,640
Speaker 3: But the pure creatine I love in our range because

523
00:25:27,680 --> 00:25:29,440
Speaker 3: that's how I take my creatine. I add it to

524
00:25:29,480 --> 00:25:31,520
Speaker 3: my morning smoothie. Sometimes I just whack it in with

525
00:25:31,560 --> 00:25:33,439
Speaker 3: my protein shake with a little bit of like a

526
00:25:33,480 --> 00:25:35,840
Speaker 3: fibers supplement like cilium husk or something, and then I

527
00:25:35,920 --> 00:25:36,480
Speaker 3: drink that down.

528
00:25:36,520 --> 00:25:37,080
Speaker 2: I'm getting my.

529
00:25:37,040 --> 00:25:40,200
Speaker 3: Gut benefits, my muscle and my cognition benefits, and also

530
00:25:40,240 --> 00:25:43,040
Speaker 3: my protein benefits as well. So that's why the last

531
00:25:43,160 --> 00:25:45,800
Speaker 3: moment we decided to do a pure one, because it

532
00:25:45,880 --> 00:25:48,800
Speaker 3: is important to allow just that flexibility with our diet

533
00:25:48,840 --> 00:25:50,879
Speaker 3: as well, because sometimes, you know, some people don't like

534
00:25:50,920 --> 00:25:53,359
Speaker 3: the fruity drinks. Other people, you know, don't want the

535
00:25:53,359 --> 00:25:56,239
Speaker 3: caffeine basing the energy blend, and that's completely fine, and

536
00:25:56,280 --> 00:25:58,280
Speaker 3: other people don't, you know, they don't like the flavor

537
00:25:58,320 --> 00:26:00,240
Speaker 3: of some of the fruity ones that we created, So

538
00:26:00,400 --> 00:26:02,840
Speaker 3: using the pure one, you can actually, you know, make

539
00:26:02,880 --> 00:26:04,919
Speaker 3: that any flavor that you want if you're putting that

540
00:26:04,960 --> 00:26:07,359
Speaker 3: into a smoothie. And the other thing about creating we

541
00:26:07,400 --> 00:26:11,040
Speaker 3: should say is that it's well known that creatine doesn't

542
00:26:11,359 --> 00:26:13,800
Speaker 3: like mix that well. It doesn't fully dissolve, So there

543
00:26:13,880 --> 00:26:15,800
Speaker 3: is a little bit of sort of a settling issue

544
00:26:15,840 --> 00:26:18,600
Speaker 3: with creatine. It's not our blend, it's not our drinks.

545
00:26:18,600 --> 00:26:20,400
Speaker 3: That's just creating monohydrate.

546
00:26:20,480 --> 00:26:20,880
Speaker 2: Over all.

547
00:26:20,920 --> 00:26:23,800
Speaker 3: Everybody knows if you've regularly taken creatine, you know that

548
00:26:23,840 --> 00:26:26,240
Speaker 3: it doesn't sort of completely dissolve, So a little bit of.

549
00:26:26,160 --> 00:26:27,119
Speaker 2: Settling as normal.

550
00:26:27,440 --> 00:26:29,920
Speaker 3: I would just say to get the full benefit, if

551
00:26:29,920 --> 00:26:32,280
Speaker 3: you come to the end of the drink, just add

552
00:26:32,280 --> 00:26:34,119
Speaker 3: in a little bit more water, get a spoon, and

553
00:26:34,240 --> 00:26:35,960
Speaker 3: just give it a quick stir and drink down the

554
00:26:36,000 --> 00:26:38,000
Speaker 3: rest of it. Because for the full benefit, you want

555
00:26:38,000 --> 00:26:40,080
Speaker 3: for three grams a day. So if you're leaving some

556
00:26:40,160 --> 00:26:42,280
Speaker 3: of that in the bottom of the glass, you're obviously

557
00:26:42,400 --> 00:26:44,720
Speaker 3: leaving some of that creating behind. You're not going to

558
00:26:44,720 --> 00:26:47,160
Speaker 3: get the maximum benefit from the three grams a day.

559
00:26:47,480 --> 00:26:49,600
Speaker 3: So it's really important to note that that is a

560
00:26:49,880 --> 00:26:52,640
Speaker 3: I guess, a common issue. It's something that obviously we're

561
00:26:52,680 --> 00:26:54,800
Speaker 3: working on as hard as we can with our supplies.

562
00:26:54,840 --> 00:26:56,440
Speaker 2: It's not bad, but it's just.

563
00:26:56,440 --> 00:26:59,280
Speaker 3: One of those things that everybody knows. Creating doesn't fully

564
00:26:59,320 --> 00:27:01,119
Speaker 3: dissolve and it has a little bit of sort of

565
00:27:01,119 --> 00:27:03,520
Speaker 3: a settling issue. So just bear that in mind. If

566
00:27:03,520 --> 00:27:04,879
Speaker 3: you want to drink it out of a shaker, that

567
00:27:04,960 --> 00:27:06,680
Speaker 3: might be easier. You just give it a quick shake

568
00:27:06,760 --> 00:27:09,040
Speaker 3: before you, you know, you take each sip. It doesn't

569
00:27:09,040 --> 00:27:11,760
Speaker 3: affect the flavor profile at all, but it's just, I guess,

570
00:27:11,800 --> 00:27:13,359
Speaker 3: an issue to be aware of as well.

571
00:27:13,760 --> 00:27:15,280
Speaker 1: And now I just wanted to go back and discuss

572
00:27:15,280 --> 00:27:17,480
Speaker 1: one thing because on the weekend when we first put

573
00:27:17,560 --> 00:27:20,200
Speaker 1: the products up, I had a lot of questions come

574
00:27:20,240 --> 00:27:23,640
Speaker 1: through because I think women in general who are feeling tired, exhausted,

575
00:27:24,160 --> 00:27:26,520
Speaker 1: thinking what can I take everyone's talking about creating?

576
00:27:26,760 --> 00:27:27,240
Speaker 4: Is it for me?

577
00:27:27,359 --> 00:27:29,880
Speaker 1: How do I take it? And someone messaged me straight

578
00:27:29,920 --> 00:27:32,040
Speaker 1: away and said that she'd had a bad reaction to

579
00:27:32,119 --> 00:27:35,320
Speaker 1: Creatin and she was very bloated. And I thought to

580
00:27:35,359 --> 00:27:37,199
Speaker 1: myself at the time, oh, I've never heard that. I

581
00:27:37,200 --> 00:27:39,520
Speaker 1: thought it must be the sweetness. But then you said

582
00:27:39,560 --> 00:27:42,000
Speaker 1: to me, no, it can bloat if it's not the

583
00:27:42,080 --> 00:27:43,080
Speaker 1: right type of creatan.

584
00:27:43,160 --> 00:27:44,600
Speaker 4: So can you talk us through that?

585
00:27:45,080 --> 00:27:46,720
Speaker 2: Yeah, I already did. We're not paying attention.

586
00:27:47,280 --> 00:27:51,360
Speaker 1: No, I don't think you emphasized the bloating the abdomino stuff.

587
00:27:51,560 --> 00:27:53,159
Speaker 1: I think you mentioned it, but I don't think you went

588
00:27:53,160 --> 00:27:55,600
Speaker 1: into detail why it was caused when it's not the

589
00:27:55,640 --> 00:27:56,240
Speaker 1: same creatin.

590
00:27:56,400 --> 00:27:56,440
Speaker 2: No.

591
00:27:56,520 --> 00:27:57,040
Speaker 4: I was listening.

592
00:27:57,160 --> 00:28:00,639
Speaker 3: Yeah, So the biggest issues someone a kidding, biggest issues

593
00:28:00,720 --> 00:28:03,240
Speaker 3: that a lot of people have with the negative side

594
00:28:03,240 --> 00:28:05,040
Speaker 3: effects such as bloating, and I have had a couple

595
00:28:05,040 --> 00:28:07,800
Speaker 3: of people messaging me around headaches as well. Again, is

596
00:28:07,880 --> 00:28:10,119
Speaker 3: the dose and the type of creatine. So it might

597
00:28:10,160 --> 00:28:13,080
Speaker 3: say one hundred percent creatine monohydrode on your label, but

598
00:28:13,240 --> 00:28:15,200
Speaker 3: is it from China or is it from Germany? Is

599
00:28:15,240 --> 00:28:17,920
Speaker 3: it ninety nine point ninety nine percent pure? So I've

600
00:28:17,920 --> 00:28:20,080
Speaker 3: mentioned that a couple of times, but it is actually

601
00:28:20,200 --> 00:28:22,679
Speaker 3: so important to make sure that your creatine is not

602
00:28:22,720 --> 00:28:26,320
Speaker 3: being cut or washed with other things basically, So that

603
00:28:26,520 --> 00:28:28,680
Speaker 3: for us was really important, and I think for most

604
00:28:28,720 --> 00:28:30,840
Speaker 3: people when they're getting a lot of the abdominal bloating

605
00:28:30,920 --> 00:28:33,760
Speaker 3: or the side effects they're probably having between five to

606
00:28:33,800 --> 00:28:36,080
Speaker 3: twenty grams, which for a lot of people, twenty grams

607
00:28:36,119 --> 00:28:38,480
Speaker 3: was a recommended dosing protocol for a really long time.

608
00:28:38,560 --> 00:28:40,720
Speaker 3: That's what my husband took back in his rowing days.

609
00:28:40,720 --> 00:28:42,720
Speaker 3: That's what he took in his you know, strength game

610
00:28:42,880 --> 00:28:45,440
Speaker 3: gym days before he met me. Now he's just on

611
00:28:45,520 --> 00:28:47,240
Speaker 3: a lower dose of five grams a day, and that's

612
00:28:47,280 --> 00:28:49,240
Speaker 3: what he just takes with his protein shake. I only

613
00:28:49,280 --> 00:28:51,440
Speaker 3: takes three grams a day, But yeah, they're probably the

614
00:28:51,520 --> 00:28:54,160
Speaker 3: two biggest issues are the dose and where your creatine

615
00:28:54,200 --> 00:28:56,760
Speaker 3: is sourced from. So I would pull it right back

616
00:28:56,800 --> 00:28:58,960
Speaker 3: if you're taking anything more than three grams and you're

617
00:28:59,000 --> 00:29:01,800
Speaker 3: experiencing negatives side effects from that, I would pull it

618
00:29:01,920 --> 00:29:03,920
Speaker 3: right back and obviously make sure if you're getting things

619
00:29:03,960 --> 00:29:06,840
Speaker 3: like headaches, make sure you're drinking enough water, you're sleeping properly,

620
00:29:06,960 --> 00:29:09,600
Speaker 3: all of those other lifestyle factors are checked up as well,

621
00:29:09,840 --> 00:29:12,719
Speaker 3: and then from there, if you're still experiencing negative side effects,

622
00:29:12,760 --> 00:29:15,000
Speaker 3: which are very rare, I might say like creatine is

623
00:29:15,000 --> 00:29:17,360
Speaker 3: a very safe supplement. It is one of the most

624
00:29:17,480 --> 00:29:21,320
Speaker 3: used nutritional supplements in the world besides protein powder probably,

625
00:29:21,560 --> 00:29:23,680
Speaker 3: and I would probably touch base with say a medical

626
00:29:23,720 --> 00:29:26,240
Speaker 3: professional just to you know, make sure that there's nothing

627
00:29:26,240 --> 00:29:28,920
Speaker 3: else going on, because that's the thing we you know.

628
00:29:29,160 --> 00:29:30,400
Speaker 2: I'm not going to go anymore.

629
00:29:30,080 --> 00:29:33,400
Speaker 3: Into that completely sidetracked, but yeah, I think it's important

630
00:29:33,440 --> 00:29:35,560
Speaker 3: touch base with a medical professional if you are having

631
00:29:35,600 --> 00:29:38,040
Speaker 3: negative side effects from that. But yeah, I think the

632
00:29:38,040 --> 00:29:40,320
Speaker 3: most important thing is know where your creating comes from

633
00:29:40,440 --> 00:29:42,760
Speaker 3: and sure it's German sourced, and sure it's career pure,

634
00:29:43,000 --> 00:29:45,400
Speaker 3: and make sure you're having a smaller dose and sort

635
00:29:45,400 --> 00:29:47,480
Speaker 3: of grading up from there. Don't start at a really

636
00:29:47,560 --> 00:29:49,520
Speaker 3: large dose, start at a smaller dose and see how

637
00:29:49,560 --> 00:29:51,840
Speaker 3: you go from there. But the clinical benefits are three

638
00:29:51,880 --> 00:29:53,400
Speaker 3: grams a day. You're probably going to not going to

639
00:29:53,440 --> 00:29:55,640
Speaker 3: get much betterfit from only taking one to two grams

640
00:29:55,680 --> 00:29:57,720
Speaker 3: a day. If you look at the research, you really

641
00:29:57,720 --> 00:30:00,600
Speaker 3: want to be taking what is basically shown in their

642
00:30:00,640 --> 00:30:03,080
Speaker 3: studies is the effective clinical dose, and we know at

643
00:30:03,120 --> 00:30:05,840
Speaker 3: a minimum that's three grams a day. So if you

644
00:30:05,840 --> 00:30:07,719
Speaker 3: can't tolerate three grams a day, you're probably not going

645
00:30:07,760 --> 00:30:09,880
Speaker 3: to get much benefit from harving that dose at all.

646
00:30:09,920 --> 00:30:11,880
Speaker 3: We really do need you to take that three grams

647
00:30:11,880 --> 00:30:14,760
Speaker 3: a day to get the benefits from the mood, the cognition,

648
00:30:14,960 --> 00:30:15,840
Speaker 3: the strength.

649
00:30:16,320 --> 00:30:18,200
Speaker 1: Let me talk you through the blends exactly so you

650
00:30:18,240 --> 00:30:19,880
Speaker 1: know what you're looking at. If you're thinking, I wouldn't

651
00:30:19,880 --> 00:30:21,760
Speaker 1: mind giving it a go. You know, it's the start

652
00:30:21,760 --> 00:30:23,960
Speaker 1: of a new year. I'm not feeling my best. Let's

653
00:30:24,000 --> 00:30:27,040
Speaker 1: see for First of all, keep in mind, when you're

654
00:30:27,080 --> 00:30:29,920
Speaker 1: buying any kind of supplement at this time of year, wellness,

655
00:30:30,720 --> 00:30:32,840
Speaker 1: you want it to be formulated by people with a

656
00:30:32,880 --> 00:30:36,120
Speaker 1: science degree, not influencers, because you want to make sure

657
00:30:36,280 --> 00:30:38,520
Speaker 1: what you're getting is what you're paying for. So I

658
00:30:38,560 --> 00:30:40,840
Speaker 1: want to be very clear that we've formulated these based

659
00:30:40,840 --> 00:30:44,160
Speaker 1: on evidence. So the blend, the watermelon Bury blend, which

660
00:30:44,200 --> 00:30:46,520
Speaker 1: is the pink. They're in these gorgeous, loly colors. I'm

661
00:30:46,520 --> 00:30:49,400
Speaker 1: so happy with them. But this is our vitality mix,

662
00:30:49,480 --> 00:30:53,040
Speaker 1: so per serve. It's got twenty four calories or roughly

663
00:30:53,040 --> 00:30:56,040
Speaker 1: one hundred kilogels, so very low, less than a gram

664
00:30:56,040 --> 00:30:58,040
Speaker 1: of protein and fat as we would expect. There's nothing

665
00:30:58,040 --> 00:31:00,600
Speaker 1: in there that would be giving those nutrients. A total

666
00:31:00,640 --> 00:31:03,000
Speaker 1: of five point five grams of carbs three point nine

667
00:31:03,000 --> 00:31:05,600
Speaker 1: grams of sugars, so less than a teaspoon in that

668
00:31:05,680 --> 00:31:08,400
Speaker 1: sort of serve, which is three hundred mili with cold water,

669
00:31:08,960 --> 00:31:12,760
Speaker 1: sixty milligrams of magnesium to help muscle recovery, three milligrams

670
00:31:12,760 --> 00:31:15,840
Speaker 1: of zinc to support cell health immune function, which is

671
00:31:15,880 --> 00:31:19,080
Speaker 1: twenty five percent of the IRDI. Iodine, a nutrient we

672
00:31:19,160 --> 00:31:22,480
Speaker 1: know many women in Australia are lacking which has profound

673
00:31:22,520 --> 00:31:25,320
Speaker 1: effects on our thyroid health. We've got thirty seven point

674
00:31:25,400 --> 00:31:27,760
Speaker 1: five micrograms, which is twenty five percent of the IRDI,

675
00:31:27,920 --> 00:31:30,280
Speaker 1: so we felt these were all nutrients very important for

676
00:31:30,320 --> 00:31:33,240
Speaker 1: women's well being. And our three grams of credatan, so

677
00:31:33,280 --> 00:31:36,320
Speaker 1: if you're someone who doesn't tolerate caffeine or doesn't want

678
00:31:36,320 --> 00:31:40,120
Speaker 1: caffeine in your drink, the Vitality as a berry flavor

679
00:31:40,160 --> 00:31:43,480
Speaker 1: is the one for you. And then our yellow bag,

680
00:31:43,520 --> 00:31:47,000
Speaker 1: which is our energy blend. This one is slightly different.

681
00:31:47,040 --> 00:31:49,400
Speaker 1: It's got similar number of calories seventeen per serve or

682
00:31:49,440 --> 00:31:53,239
Speaker 1: sixty nine kilogels, three point five grams of sugars, and

683
00:31:53,280 --> 00:31:56,800
Speaker 1: then it's got vitamin B twelve four micrograms. It's got

684
00:31:56,880 --> 00:31:59,640
Speaker 1: vitamin B six, which is involved in energy regulation in

685
00:31:59,640 --> 00:32:02,520
Speaker 1: the body at three point two milligrams. It's got three

686
00:32:02,520 --> 00:32:05,920
Speaker 1: grams of creating as we've discussed, and then fifty milligrams

687
00:32:05,920 --> 00:32:08,960
Speaker 1: of caffeine, which is about half the amount in a

688
00:32:09,160 --> 00:32:12,360
Speaker 1: strong Barista coffee, so just that little energy hit. So

689
00:32:12,840 --> 00:32:16,720
Speaker 1: I would say these are best consumed through the first

690
00:32:16,760 --> 00:32:20,280
Speaker 1: half a day or after a workout. If your caffeine sensitive,

691
00:32:20,280 --> 00:32:22,840
Speaker 1: I'd be steering clear after lunch, so they're much better

692
00:32:22,920 --> 00:32:26,120
Speaker 1: in the morning. And then if that kind of flavored

693
00:32:26,120 --> 00:32:28,640
Speaker 1: beverage isn't for you, you can just use our pure which

694
00:32:28,680 --> 00:32:31,200
Speaker 1: is basically just the three grams of creating that will

695
00:32:31,320 --> 00:32:34,720
Speaker 1: very nicely mix in in any kind of protein drink.

696
00:32:34,720 --> 00:32:38,400
Speaker 1: Course smoothie could put it in your overnight oats and

697
00:32:38,440 --> 00:32:41,000
Speaker 1: that you could basically take that any time. But certainly

698
00:32:41,000 --> 00:32:43,760
Speaker 1: if you're using it, you know I guess going back

699
00:32:43,880 --> 00:32:46,040
Speaker 1: why you would use it for the three benefits The

700
00:32:46,120 --> 00:32:51,840
Speaker 1: key ones are for muscle recovery and strength performance, energy regulation,

701
00:32:52,200 --> 00:32:55,800
Speaker 1: and then potentially improve mood would be the three reasons.

702
00:32:56,320 --> 00:32:59,600
Speaker 1: And if you were training in the gym and going

703
00:32:59,640 --> 00:33:01,920
Speaker 1: and doing a workout, I would probably say consume it

704
00:33:02,040 --> 00:33:05,120
Speaker 1: sort of within that hour post training. But if it's

705
00:33:05,120 --> 00:33:07,560
Speaker 1: just your general performance betefit, it wouldn't matter when you

706
00:33:07,760 --> 00:33:10,000
Speaker 1: consumed it. Would you agree with that recommendation?

707
00:33:10,120 --> 00:33:12,560
Speaker 3: Leane Yeah, if you're taking it from like a mood

708
00:33:12,640 --> 00:33:15,120
Speaker 3: or an energy perspective, it wouldn't matter. But if the

709
00:33:15,200 --> 00:33:18,760
Speaker 3: goal is to improve your strength and your training, there

710
00:33:18,880 --> 00:33:21,400
Speaker 3: is some research that does say that creatine is a

711
00:33:21,440 --> 00:33:23,840
Speaker 3: little bit better uptaken by the body with the one

712
00:33:23,920 --> 00:33:26,360
Speaker 3: is to one ratio of carbs and protein. So if

713
00:33:26,360 --> 00:33:28,720
Speaker 3: you're doing that, best to take the creatine, say with

714
00:33:28,800 --> 00:33:31,560
Speaker 3: your post workout meal or with your pre workout meal,

715
00:33:31,800 --> 00:33:33,720
Speaker 3: so you might you know, have some eggs on toast

716
00:33:33,720 --> 00:33:35,880
Speaker 3: and stuff. Then you might go train. If you're lucky

717
00:33:36,000 --> 00:33:38,000
Speaker 3: enough to train at say ten or eleven o'clock in

718
00:33:38,040 --> 00:33:40,080
Speaker 3: the morning. Most of us kind of aren't that lucky

719
00:33:40,240 --> 00:33:42,920
Speaker 3: at work, But if that's something within your flexibility of

720
00:33:42,920 --> 00:33:44,720
Speaker 3: the day, that's great. If not, you might want to

721
00:33:44,720 --> 00:33:47,040
Speaker 3: have that as a post workout kind of meal. So

722
00:33:47,120 --> 00:33:48,880
Speaker 3: go do your training session. You might have lunch, or

723
00:33:48,920 --> 00:33:50,880
Speaker 3: you might have dinner after your training session, and then

724
00:33:50,920 --> 00:33:53,320
Speaker 3: you'd have your creatine. Because there is that small amount

725
00:33:53,320 --> 00:33:55,479
Speaker 3: of research, but that's really for people looking for that

726
00:33:55,600 --> 00:33:58,800
Speaker 3: real upper edge. You're really quite a serious athlete, or

727
00:33:58,840 --> 00:34:01,120
Speaker 3: you know you're looking to compete, or you're really looking

728
00:34:01,160 --> 00:34:04,800
Speaker 3: to maximize your gains. I don't really consider the timing

729
00:34:04,800 --> 00:34:06,840
Speaker 3: when I take my creatine. I just aim to take

730
00:34:06,880 --> 00:34:08,719
Speaker 3: it daily because for me, it's half the battle is

731
00:34:08,719 --> 00:34:11,320
Speaker 3: just remembering to take it. I don't really push myself

732
00:34:11,360 --> 00:34:13,400
Speaker 3: to be quite religious with the one is to one

733
00:34:13,480 --> 00:34:15,759
Speaker 3: uptake of protein and carbs with that. But if you

734
00:34:15,800 --> 00:34:18,520
Speaker 3: are a more serious trainer, a serious athlete, you do

735
00:34:18,600 --> 00:34:20,239
Speaker 3: want to try to take your creatine with a bit

736
00:34:20,239 --> 00:34:23,239
Speaker 3: of carbs and protein on board. Now just go back

737
00:34:23,239 --> 00:34:25,000
Speaker 3: to the energy blend for a minute, Susie, because we

738
00:34:25,040 --> 00:34:28,360
Speaker 3: did get an email just the other day asking about

739
00:34:28,400 --> 00:34:31,200
Speaker 3: the RDI of the B vitamins in our energy mix.

740
00:34:31,239 --> 00:34:34,359
Speaker 3: So we have added vitamin B twelve and vitamin B six,

741
00:34:34,400 --> 00:34:37,600
Speaker 3: which we know are good from an energy harnessing perspective,

742
00:34:37,760 --> 00:34:40,080
Speaker 3: and we have got about two hundred percent of the

743
00:34:40,200 --> 00:34:42,960
Speaker 3: RDI of both of those B vitamins in there. So

744
00:34:43,040 --> 00:34:46,680
Speaker 3: to give you context, the upper limit in America for

745
00:34:46,920 --> 00:34:50,160
Speaker 3: B vitamins is about one hundred milligrams of vitamin B six.

746
00:34:50,200 --> 00:34:53,920
Speaker 3: In Australia it's about fifty milligrams, so we significantly below

747
00:34:54,120 --> 00:34:57,000
Speaker 3: the upper limit of that. Yes, we're having more than

748
00:34:57,000 --> 00:35:00,239
Speaker 3: the recommended daily intake, but because we have created a

749
00:35:00,360 --> 00:35:05,040
Speaker 3: scientific blend of energy. We are giving our consumers more

750
00:35:05,080 --> 00:35:07,440
Speaker 3: of that energy boost. Is still a very safe limit.

751
00:35:07,760 --> 00:35:10,640
Speaker 3: BEE vitamins are also water sober, so generally what the

752
00:35:10,640 --> 00:35:13,879
Speaker 3: body doesn't need or utilize, you will essentially just pee

753
00:35:13,880 --> 00:35:17,000
Speaker 3: it out. And as I mentioned, we're a lot further

754
00:35:17,040 --> 00:35:19,600
Speaker 3: away from that upper limit. It is over the recommended

755
00:35:19,840 --> 00:35:22,600
Speaker 3: it's just the daily limit. But to give you some context,

756
00:35:22,600 --> 00:35:24,480
Speaker 3: it's got about a third of the B twelve in

757
00:35:24,560 --> 00:35:27,000
Speaker 3: something like a brocker, and as Zuzie mentioned, it's about

758
00:35:27,040 --> 00:35:29,720
Speaker 3: half the caffeine amount in a creatine. So it's essentially

759
00:35:29,760 --> 00:35:31,759
Speaker 3: like a little bit of a pre workout drink, so

760
00:35:32,000 --> 00:35:33,319
Speaker 3: you could take it as a little bit of a

761
00:35:33,320 --> 00:35:35,480
Speaker 3: morning pre workout drink. It doesn't have all of the

762
00:35:35,520 --> 00:35:37,440
Speaker 3: things in there that give you the jitters that give

763
00:35:37,480 --> 00:35:39,440
Speaker 3: you the big buzz, but it will give you more

764
00:35:39,440 --> 00:35:42,440
Speaker 3: of a natural energy boost because we have used organic

765
00:35:42,480 --> 00:35:44,719
Speaker 3: match of green tea powder and a little bit of

766
00:35:44,760 --> 00:35:46,759
Speaker 3: gin zing extract and a little bit of grana in

767
00:35:46,760 --> 00:35:49,000
Speaker 3: there as well to give you that natural energy boost.

768
00:35:49,120 --> 00:35:51,120
Speaker 3: But I just wanted to clarify that that is still

769
00:35:51,160 --> 00:35:54,399
Speaker 3: a very safe limit of B vitamins obviously, but our

770
00:35:54,440 --> 00:35:58,440
Speaker 3: products are also formulated supplementary sports foods, so they're not

771
00:35:58,560 --> 00:36:00,960
Speaker 3: designed for children. And we have had a couple of

772
00:36:01,040 --> 00:36:04,880
Speaker 3: questions about pregnancy and breastfeeding. There is some emerging evidence

773
00:36:04,960 --> 00:36:08,719
Speaker 3: that creating can be useful for the fertility and the

774
00:36:08,760 --> 00:36:12,120
Speaker 3: pregnancy period, and in particular the postpart and brain fog period.

775
00:36:12,200 --> 00:36:15,080
Speaker 3: I myself am taking creating. I am still breastfeeding Tilly,

776
00:36:15,400 --> 00:36:17,680
Speaker 3: but we need to say that it is something that

777
00:36:17,719 --> 00:36:20,919
Speaker 3: you need to check with your healthcare professional about. There

778
00:36:20,960 --> 00:36:24,279
Speaker 3: is no research that says it's completely safe to take

779
00:36:24,400 --> 00:36:27,440
Speaker 3: creatine well pregnant or breastfeeding, but there's also not research

780
00:36:27,480 --> 00:36:30,120
Speaker 3: to say that it is unsafe. The issue with pregnancy

781
00:36:30,120 --> 00:36:32,399
Speaker 3: and breastfeeding is that you're not really going to get

782
00:36:32,440 --> 00:36:35,200
Speaker 3: ethics for pregnancy and breastfeeding. Like it's very difficult to

783
00:36:35,200 --> 00:36:39,160
Speaker 3: get ethics approval for those quote unquote conditions of pregnancy

784
00:36:39,200 --> 00:36:41,919
Speaker 3: and breastfeeding. So it's sort of one of those things

785
00:36:41,960 --> 00:36:44,080
Speaker 3: where researchers never have a lot of money. So if

786
00:36:44,080 --> 00:36:46,560
Speaker 3: they're going to put people in studies, it's going to

787
00:36:46,560 --> 00:36:48,880
Speaker 3: be healthy, active people. It's going to be you know,

788
00:36:48,920 --> 00:36:51,680
Speaker 3: it's not going to be those particular subgroups of pregnancy

789
00:36:51,719 --> 00:36:55,240
Speaker 3: and breastfeeding generally unless a company had a real specific

790
00:36:55,320 --> 00:36:57,399
Speaker 3: interest in it. So there's no research to say it's safe,

791
00:36:57,400 --> 00:36:59,560
Speaker 3: but also it doesn't say it's unsafe, but you're best

792
00:36:59,560 --> 00:37:02,240
Speaker 3: to check with your healthcare professional if you are pregnant

793
00:37:02,280 --> 00:37:04,799
Speaker 3: or breastfeeding and you are wanting to take creatine as well.

794
00:37:05,480 --> 00:37:07,960
Speaker 1: All right, well, I think what we will do now

795
00:37:08,200 --> 00:37:11,719
Speaker 1: is refer you to our website designed Bydietitians dot com,

796
00:37:11,719 --> 00:37:14,680
Speaker 1: where you can see our entire evidence based supplement range,

797
00:37:14,719 --> 00:37:19,280
Speaker 1: including our new three skews of creating, Energy, Vitality, and Pure.

798
00:37:19,920 --> 00:37:22,120
Speaker 1: It's got the information that with some of the information

799
00:37:22,160 --> 00:37:24,640
Speaker 1: we've spoken about on there. But we will continually update

800
00:37:24,640 --> 00:37:27,400
Speaker 1: you on our podcast this year about new and emerging

801
00:37:27,440 --> 00:37:30,720
Speaker 1: research when it comes to creating, certainly it's a new area.

802
00:37:30,760 --> 00:37:33,799
Speaker 1: We're very happy to take questions or dms on our

803
00:37:33,960 --> 00:37:38,400
Speaker 1: nutrition couch or designed by Dietitian Instagram page. These are

804
00:37:38,440 --> 00:37:39,960
Speaker 1: the best ways to get in touch with us. We

805
00:37:40,000 --> 00:37:42,720
Speaker 1: frequently scan those for questions to cover on the podcast.

806
00:37:42,840 --> 00:37:45,880
Speaker 1: But because this is kind of a very new supplement

807
00:37:46,280 --> 00:37:48,239
Speaker 1: and a lot of women listening will be thinking, oh

808
00:37:48,360 --> 00:37:48,880
Speaker 1: is it for me?

809
00:37:49,120 --> 00:37:49,960
Speaker 4: How do I take it?

810
00:37:50,080 --> 00:37:52,480
Speaker 1: Not sure we've really tried to cover those areas today,

811
00:37:52,719 --> 00:37:54,719
Speaker 1: but if you do have any specific questions, feel free

812
00:37:54,760 --> 00:37:57,600
Speaker 1: to get in touch on the Instagram pages designed by

813
00:37:57,680 --> 00:38:01,480
Speaker 1: Dietitians and the Nutrition Couch podcasts. We do go through

814
00:38:01,480 --> 00:38:03,920
Speaker 1: them and spend time getting in touch with our followers

815
00:38:03,960 --> 00:38:07,759
Speaker 1: and our supporters, but we are excited. Our mission is

816
00:38:07,800 --> 00:38:11,520
Speaker 1: to bring credibility to women's wellness and to help all

817
00:38:11,520 --> 00:38:14,520
Speaker 1: of our listeners and women feel better, perform better, and

818
00:38:14,600 --> 00:38:16,960
Speaker 1: have a great twenty twenty five. And this could be

819
00:38:16,960 --> 00:38:19,960
Speaker 1: a supplement that could have some profound effects on your strength,

820
00:38:20,120 --> 00:38:23,799
Speaker 1: your mood, your cognitive function, and we would love to

821
00:38:23,840 --> 00:38:26,279
Speaker 1: hear how you go taking it, so do let us know.

822
00:38:26,800 --> 00:38:28,719
Speaker 2: Absolutely it's going to be the stupple one of twenty

823
00:38:28,840 --> 00:38:29,319
Speaker 2: twenty five.

824
00:38:29,480 --> 00:38:32,239
Speaker 3: And there are also a range of FAQs on our

825
00:38:32,280 --> 00:38:34,640
Speaker 3: website designed by dietitians as well. So there's a little

826
00:38:34,640 --> 00:38:37,760
Speaker 3: tab for FAQs about our proteins, about our hot chocolates,

827
00:38:37,760 --> 00:38:39,920
Speaker 3: and also about the creating ranges as well. So if

828
00:38:39,960 --> 00:38:42,200
Speaker 3: you have a burning question, head to the website first,

829
00:38:42,239 --> 00:38:44,560
Speaker 3: and if it doesn't answer your question, then yes, send

830
00:38:44,600 --> 00:38:46,359
Speaker 3: us a DM on Instagram and we'll try our best

831
00:38:46,400 --> 00:38:46,760
Speaker 3: to answer.

832
00:38:47,200 --> 00:38:49,480
Speaker 1: So thanks for listening to our bonus episode. We will

833
00:38:49,480 --> 00:38:51,840
Speaker 1: see you as usual full next Wednesday for our regular

834
00:38:51,880 --> 00:38:54,600
Speaker 1: weekly drop. Thank you for your ongoing support, and if

835
00:38:54,640 --> 00:38:57,360
Speaker 1: you haven't checked us out already, look at designed Bydietitians

836
00:38:57,400 --> 00:38:59,920
Speaker 1: dot Com for our latest evidence based supplement.

837
00:39:00,520 --> 00:39:02,480
Speaker 4: Thanks for listening, Touch you guys next week