1 00:00:01,440 --> 00:00:06,280 Speaker 1: Welcome to this special bonus episode of The Nutrition Couch, 2 00:00:06,680 --> 00:00:10,320 Speaker 1: and it's in celebration of our brand new product range 3 00:00:10,400 --> 00:00:14,040 Speaker 1: under our Design by Dietitians brand our new range of 4 00:00:14,160 --> 00:00:20,360 Speaker 1: specially formulated creation supplements for women, So Leanne, we have 5 00:00:20,480 --> 00:00:23,840 Speaker 1: decided to dedicate an entire episode to the role of 6 00:00:23,920 --> 00:00:27,360 Speaker 1: creation in the diets of women, because we believe that 7 00:00:27,440 --> 00:00:30,680 Speaker 1: while there's a lot of mass media discussion about it, 8 00:00:30,720 --> 00:00:33,440 Speaker 1: there's still a lot of questions and a lot of unknowns, 9 00:00:33,840 --> 00:00:36,800 Speaker 1: and certainly we have quite a story behind why we've 10 00:00:36,800 --> 00:00:40,320 Speaker 1: decided to go in this direction with our range of supplements, 11 00:00:40,920 --> 00:00:43,680 Speaker 1: and we've been working on this. How long, Leanne, have 12 00:00:43,760 --> 00:00:46,279 Speaker 1: you wanted to work on a creation supplement in our 13 00:00:46,320 --> 00:00:47,960 Speaker 1: Design by Dietitians range? 14 00:00:48,400 --> 00:00:50,919 Speaker 2: So long, Susie, I'd say a good year. And this 15 00:00:50,960 --> 00:00:53,640 Speaker 2: one did take us quite a while to perfect our taste. 16 00:00:53,680 --> 00:00:55,760 Speaker 2: I would say, We've got a couple of other supplements 17 00:00:55,800 --> 00:00:57,720 Speaker 2: we sort of lucked out, but this one we went 18 00:00:57,760 --> 00:00:59,680 Speaker 2: back and forth quite a few times, didn't we until 19 00:00:59,680 --> 00:01:01,560 Speaker 2: we were pretty happy with it. 20 00:01:01,560 --> 00:01:03,319 Speaker 1: It was a more of a tricky one. So, by 21 00:01:03,360 --> 00:01:05,600 Speaker 1: way of background for any new listeners, Welcome to The 22 00:01:05,680 --> 00:01:09,560 Speaker 1: Nutrition Couch. Astray as number one nutrition podcast for listeners 23 00:01:09,560 --> 00:01:11,480 Speaker 1: who are aware. Leanne and I are a credit to 24 00:01:11,480 --> 00:01:15,160 Speaker 1: practicing dietitians. Together, we've got over thirty five years clinical 25 00:01:15,200 --> 00:01:19,480 Speaker 1: experience working with clients across a range of clinical diagnosis. 26 00:01:19,560 --> 00:01:22,720 Speaker 1: Leanne has worked clinically in the areas of digestive health 27 00:01:22,760 --> 00:01:25,399 Speaker 1: and now specializes in fat loss for women. I have 28 00:01:25,520 --> 00:01:30,039 Speaker 1: worked with pediatrics, sports nutrition and again now focus on 29 00:01:30,080 --> 00:01:32,920 Speaker 1: fat loss for women or women's health in general. And 30 00:01:32,959 --> 00:01:35,440 Speaker 1: so we have been running our podcast, The Nutrition Couch 31 00:01:35,560 --> 00:01:37,479 Speaker 1: for going on to I think it must be four 32 00:01:37,560 --> 00:01:40,080 Speaker 1: years in May, which is really a long time. And 33 00:01:40,120 --> 00:01:43,920 Speaker 1: from the very beginning, Leanne, as a budding entrepreneur, had 34 00:01:43,959 --> 00:01:46,720 Speaker 1: been very keen to release a range of products because 35 00:01:46,760 --> 00:01:51,200 Speaker 1: as dietitians we recommend supplements for women for a range 36 00:01:51,200 --> 00:01:53,640 Speaker 1: of different reasons, and we have used protein powders for 37 00:01:53,720 --> 00:01:56,640 Speaker 1: quite some time, and we had decided that there's no 38 00:01:56,680 --> 00:01:59,880 Speaker 1: one better to formulated supplementary food than a dietitian because 39 00:02:00,400 --> 00:02:03,360 Speaker 1: we know exactly what we want our clients to be taking, 40 00:02:03,520 --> 00:02:05,720 Speaker 1: we know what the evidence suggests for them. And one 41 00:02:05,760 --> 00:02:08,480 Speaker 1: of our mantras for twenty twenty five is to bring 42 00:02:08,520 --> 00:02:13,200 Speaker 1: credibility to wellness because there is so many formulated supplements 43 00:02:13,200 --> 00:02:15,600 Speaker 1: out there targeting women's wellness, but very few of them 44 00:02:15,600 --> 00:02:18,960 Speaker 1: are formulated by anyone with scientific qualifications. So you can 45 00:02:19,040 --> 00:02:21,520 Speaker 1: rest assured that anything we produce and make under our 46 00:02:21,520 --> 00:02:24,760 Speaker 1: design by Dietitians Branding, which we launched in January twenty 47 00:02:24,800 --> 00:02:28,440 Speaker 1: twenty four, is evidence base and we have formulated especially 48 00:02:28,480 --> 00:02:32,480 Speaker 1: for women because we use it with our women and 49 00:02:32,560 --> 00:02:35,040 Speaker 1: we have very strong scientific reasons for doing it. So 50 00:02:35,280 --> 00:02:37,240 Speaker 1: to take you through our range, to start with, we 51 00:02:37,320 --> 00:02:40,680 Speaker 1: have our Nourish Women's Protein Blends, We have a formulated 52 00:02:40,680 --> 00:02:45,000 Speaker 1: Women's Health Mix which really targets women with hormonal disorders, 53 00:02:45,040 --> 00:02:49,760 Speaker 1: things like polycystic ovaries or MTHFR mutations and insulin resistance. 54 00:02:50,200 --> 00:02:53,280 Speaker 1: And then we have our Digestive Blend, which is a 55 00:02:53,440 --> 00:02:56,320 Speaker 1: really beautiful clean protein for women who are trying to 56 00:02:56,320 --> 00:02:58,639 Speaker 1: sett all their tummy. And then in the middle of 57 00:02:58,720 --> 00:03:01,000 Speaker 1: last year we got our Hot Chocolates off the Ground, 58 00:03:01,000 --> 00:03:04,520 Speaker 1: which are low sugar blends of our Rest and Glow formulation. 59 00:03:04,880 --> 00:03:08,440 Speaker 1: Glow it's not fully plant based, but it's a coconut 60 00:03:08,520 --> 00:03:11,640 Speaker 1: based product for those who prefer to avoid dairy. And 61 00:03:11,680 --> 00:03:14,040 Speaker 1: then our Rest Blend is a beautiful dairy blend for 62 00:03:14,080 --> 00:03:16,320 Speaker 1: those who are looking for a more natural alternative in 63 00:03:16,320 --> 00:03:19,840 Speaker 1: their hot chocolates. And then the next topic we were 64 00:03:19,840 --> 00:03:22,120 Speaker 1: really keen to cover with creating in women because for 65 00:03:22,160 --> 00:03:25,800 Speaker 1: anyone who is out there listening to the latest evidence, 66 00:03:25,800 --> 00:03:29,840 Speaker 1: particularly for pery and postmenopause or women, creating is where 67 00:03:29,840 --> 00:03:33,080 Speaker 1: it is at now by way of history. You know, 68 00:03:33,160 --> 00:03:35,360 Speaker 1: I have worked with creation as long as I've worked 69 00:03:35,360 --> 00:03:37,720 Speaker 1: with Rugby League because that was the number one supplement 70 00:03:37,720 --> 00:03:41,360 Speaker 1: we would use to improve performance and strength in our 71 00:03:41,400 --> 00:03:45,640 Speaker 1: athletes going back twenty thirty years, but more recently Leanne 72 00:03:45,680 --> 00:03:49,440 Speaker 1: it's really looking at the fact that women, particularly pery 73 00:03:49,440 --> 00:03:53,040 Speaker 1: and postmenopause of women have seventy to eighty percent less 74 00:03:53,120 --> 00:03:57,040 Speaker 1: creating in their body compared to males, and what is 75 00:03:57,080 --> 00:04:01,360 Speaker 1: the performance implication for that? And so the more we 76 00:04:01,440 --> 00:04:03,640 Speaker 1: read and come to understand in the science, which is 77 00:04:03,640 --> 00:04:06,640 Speaker 1: really moving at a rapid pace, is that there only 78 00:04:06,720 --> 00:04:09,880 Speaker 1: appears to be benefits for women when it comes to 79 00:04:09,920 --> 00:04:15,000 Speaker 1: their physical strength and cognitive health and well being, particularly 80 00:04:15,080 --> 00:04:17,760 Speaker 1: when they're reaching their late thirties and forties and moving 81 00:04:17,800 --> 00:04:20,640 Speaker 1: through the lifespan. So we knew we wanted to do 82 00:04:20,720 --> 00:04:22,760 Speaker 1: it and then it was a matter of working out 83 00:04:23,360 --> 00:04:25,839 Speaker 1: how we did it and what sort of product did 84 00:04:25,839 --> 00:04:30,640 Speaker 1: we want to make, because when it comes to concentrated 85 00:04:30,680 --> 00:04:33,320 Speaker 1: sources of supplements, like in the case of for example, 86 00:04:33,360 --> 00:04:37,120 Speaker 1: protein powder, it doesn't always taste amazing. It's a concentrated 87 00:04:37,160 --> 00:04:40,680 Speaker 1: form of nutrition, and there's a real art to developing 88 00:04:40,720 --> 00:04:43,240 Speaker 1: a product that tastes good. And we were very, very 89 00:04:43,360 --> 00:04:46,840 Speaker 1: lucky that when we first formulated our Nourished Protein blends, 90 00:04:46,839 --> 00:04:49,000 Speaker 1: they tasted amazing off the bat. We went to a 91 00:04:49,120 --> 00:04:52,279 Speaker 1: very reputable formulator, They were great to work with and 92 00:04:52,320 --> 00:04:54,800 Speaker 1: they literally got it right within one or two samples. 93 00:04:54,880 --> 00:04:57,880 Speaker 1: So the issue is when we've come to formulate our Creator, 94 00:04:58,000 --> 00:05:00,880 Speaker 1: it took a lot more art because doesn't always mix 95 00:05:00,920 --> 00:05:03,680 Speaker 1: so well, and we wanted to really decide if did 96 00:05:03,720 --> 00:05:05,800 Speaker 1: we want to do it in what form, and we 97 00:05:05,880 --> 00:05:09,400 Speaker 1: decided lean to do it as a formulated drink that 98 00:05:09,440 --> 00:05:12,880 Speaker 1: our women could use as almost a hydrating solution post 99 00:05:12,960 --> 00:05:15,479 Speaker 1: training for those who are keen to really focus on 100 00:05:15,520 --> 00:05:19,440 Speaker 1: the strength based benefits. As such, we've got three new 101 00:05:19,520 --> 00:05:23,400 Speaker 1: skews in our range. We've got our Energy Blend, which 102 00:05:23,440 --> 00:05:25,320 Speaker 1: is a low calorie there are all three grams of 103 00:05:25,360 --> 00:05:29,160 Speaker 1: creation per serve gluten free, a vegan formulation, but this 104 00:05:29,200 --> 00:05:33,320 Speaker 1: one does have the performance benefits relating to caffeine for 105 00:05:33,360 --> 00:05:35,320 Speaker 1: those who like a little caffeine boost. We know that 106 00:05:35,320 --> 00:05:38,280 Speaker 1: there's certainly strong evidence for that, and that's in the 107 00:05:38,360 --> 00:05:43,280 Speaker 1: beautiful yellow, bright yellow packaging. We then have our Vitality Blend, 108 00:05:43,360 --> 00:05:47,080 Speaker 1: which is similar, but instead of focusing on adding a 109 00:05:47,120 --> 00:05:50,760 Speaker 1: caffeine to it, we've got a mix of magnesiums inc iodine, 110 00:05:50,839 --> 00:05:53,599 Speaker 1: which is we know multiple benefits for women's health and 111 00:05:53,680 --> 00:05:57,039 Speaker 1: nutrients that can be in a low intake for women. 112 00:05:57,080 --> 00:05:59,920 Speaker 1: And that's a beautiful watermelon berry flavor. And I need 113 00:05:59,920 --> 00:06:02,800 Speaker 1: to say that they're literally zero calories in zero sugar, 114 00:06:02,880 --> 00:06:05,120 Speaker 1: so you can imagine to create something that tastes good. 115 00:06:05,880 --> 00:06:08,240 Speaker 1: There's very little lands looking you think I'm wrong. 116 00:06:08,520 --> 00:06:10,159 Speaker 2: No, no, no, there's a couple of grams of sugar and 117 00:06:10,160 --> 00:06:12,080 Speaker 2: there's about twenty to thirty calories in each one. 118 00:06:12,080 --> 00:06:13,960 Speaker 3: They're very low calorie, very low. 119 00:06:13,839 --> 00:06:16,000 Speaker 2: Sugar, but not zero. We don't want to get sous 120 00:06:16,000 --> 00:06:16,960 Speaker 2: suet susy. 121 00:06:17,080 --> 00:06:17,719 Speaker 3: Very very low. 122 00:06:17,800 --> 00:06:20,440 Speaker 1: So if I'm calculating diets, I wouldn't count those numbers. 123 00:06:20,480 --> 00:06:24,039 Speaker 1: So very very low, so a perfect low calorie rehydration 124 00:06:24,320 --> 00:06:26,960 Speaker 1: after working out, and then at the last minute we 125 00:06:27,040 --> 00:06:30,960 Speaker 1: decided we would also do just a pure creating supplement 126 00:06:31,040 --> 00:06:34,280 Speaker 1: pure for those who perhaps don't like sweet drinks, because 127 00:06:34,279 --> 00:06:36,239 Speaker 1: I won't lie to you, the drinks are quite sweet 128 00:06:36,640 --> 00:06:38,320 Speaker 1: and there's certainly a group of people who don't like 129 00:06:38,360 --> 00:06:40,039 Speaker 1: that or would prefer just to add their creation to 130 00:06:40,080 --> 00:06:41,919 Speaker 1: their protein powder in the morning or get it in 131 00:06:41,960 --> 00:06:44,400 Speaker 1: a different way. And so we also have a pure 132 00:06:44,720 --> 00:06:48,640 Speaker 1: creatin without any flavoring that you could add to other drinks, 133 00:06:48,640 --> 00:06:51,919 Speaker 1: et cetera to get your daily dose of creatin. So 134 00:06:52,160 --> 00:06:55,520 Speaker 1: the first thing we wanted to talk about was creating, 135 00:06:55,600 --> 00:06:57,760 Speaker 1: and we'll talk about the functionality of it in a 136 00:06:57,880 --> 00:07:02,040 Speaker 1: minute and how it works. The other key difference in 137 00:07:02,080 --> 00:07:06,279 Speaker 1: our product that we wanted to really focus on is 138 00:07:06,320 --> 00:07:11,000 Speaker 1: that we have invested in German source Creatum, which is 139 00:07:11,040 --> 00:07:14,600 Speaker 1: a very big deal when it comes to creating supplements 140 00:07:14,640 --> 00:07:18,640 Speaker 1: because very few use it because it's basically very very expensive. 141 00:07:19,320 --> 00:07:22,080 Speaker 1: But it makes a massive difference when it comes to 142 00:07:22,160 --> 00:07:24,520 Speaker 1: the way it's assimilated in the body and potential side 143 00:07:24,520 --> 00:07:25,520 Speaker 1: effects doesn't land. 144 00:07:26,040 --> 00:07:26,240 Speaker 3: Yeah. 145 00:07:26,240 --> 00:07:29,200 Speaker 2: Absolutely, And when we say German source, we mean Creo Pure. 146 00:07:29,400 --> 00:07:32,200 Speaker 2: So when you talk about creatine worldwide. You essentially have 147 00:07:32,280 --> 00:07:34,760 Speaker 2: two types of creatine. You've got or where it's source. 148 00:07:34,840 --> 00:07:38,480 Speaker 2: You've got creating from Germany and you've got creatine from China. Now, 149 00:07:38,520 --> 00:07:41,640 Speaker 2: if a brand has invested in the top creating in 150 00:07:41,680 --> 00:07:45,080 Speaker 2: the world from Germany, Create Pure, like designed by Dietitians, have, 151 00:07:45,680 --> 00:07:48,440 Speaker 2: you will rest assured that it will be marketed on 152 00:07:48,520 --> 00:07:50,920 Speaker 2: their packet, it will be on their website, they will 153 00:07:50,960 --> 00:07:54,200 Speaker 2: be talking about this. So if your creating brand, the 154 00:07:54,240 --> 00:07:56,640 Speaker 2: brand that you're taking does not say it is German 155 00:07:56,800 --> 00:08:01,320 Speaker 2: sourced or CREO Pure creatine, guarantee that it is from China. 156 00:08:01,440 --> 00:08:03,440 Speaker 2: And there's nothing wrong with that. It is just nowhere 157 00:08:03,480 --> 00:08:06,640 Speaker 2: near the high quality that German creating is. And the 158 00:08:06,760 --> 00:08:10,600 Speaker 2: reason that we wanted Create Pure from Germany is because 159 00:08:10,640 --> 00:08:13,840 Speaker 2: it's really renowned worldwide as being the top source of 160 00:08:13,920 --> 00:08:17,120 Speaker 2: creatine in the world. It's ninety nine point nine to 161 00:08:17,280 --> 00:08:21,840 Speaker 2: nine percent pure creating monohydrate. If the brand that you're 162 00:08:21,840 --> 00:08:24,200 Speaker 2: taking does not say it is from Germany, I can 163 00:08:24,400 --> 00:08:27,200 Speaker 2: ninety nine point nine to nine percent nearly guarantee that 164 00:08:27,280 --> 00:08:30,080 Speaker 2: it is from China. Because if the brand has invested 165 00:08:30,120 --> 00:08:32,920 Speaker 2: in German creating, they will say that on the label. 166 00:08:33,400 --> 00:08:36,000 Speaker 2: Now a couple of things and the few reasons why 167 00:08:36,200 --> 00:08:38,400 Speaker 2: the purity was one of them. That was one of 168 00:08:38,440 --> 00:08:40,840 Speaker 2: the reasons we wanted to go with Creer Pure. The 169 00:08:40,920 --> 00:08:43,679 Speaker 2: other issue is a lot of women will experience things 170 00:08:43,679 --> 00:08:47,760 Speaker 2: such as bloating and digestive upsets. German Creer Pure is 171 00:08:47,920 --> 00:08:51,560 Speaker 2: water wash, so you're getting a lot less negative side effects. 172 00:08:51,960 --> 00:08:53,640 Speaker 3: Creating from China. 173 00:08:53,480 --> 00:08:56,360 Speaker 2: Is generally acid base washed as well, so you're getting 174 00:08:56,360 --> 00:08:58,600 Speaker 2: a lot more side effects, and of course the purity 175 00:08:58,679 --> 00:09:01,400 Speaker 2: is nowhere near what German creating this as well, so 176 00:09:01,440 --> 00:09:03,560 Speaker 2: there's quite a few reasons that we wanted to go 177 00:09:03,640 --> 00:09:06,040 Speaker 2: with German creating as well. And then if you look 178 00:09:06,040 --> 00:09:10,200 Speaker 2: at the top PhD researchers and nutritional scientists in the world, 179 00:09:10,440 --> 00:09:14,120 Speaker 2: they will all recommend German sourced creature as well because 180 00:09:14,160 --> 00:09:16,640 Speaker 2: the purity is better and also the side effects are 181 00:09:16,640 --> 00:09:18,960 Speaker 2: a lot less as well. So we just wanted to 182 00:09:19,000 --> 00:09:21,800 Speaker 2: note that that's where we have sourced our creating from. 183 00:09:21,880 --> 00:09:22,720 Speaker 3: Its Crea Pure. 184 00:09:22,920 --> 00:09:26,360 Speaker 2: It's certified vegan, it's also derived from non animal sources, 185 00:09:26,400 --> 00:09:29,520 Speaker 2: and it holds the Kosher and Allow certifications as well, 186 00:09:29,840 --> 00:09:32,760 Speaker 2: So that's sort of where we sourced our creating. From 187 00:09:33,240 --> 00:09:36,199 Speaker 2: but I guess taking it back to basic SUSI A 188 00:09:36,280 --> 00:09:38,640 Speaker 2: lot of people ask me what is creating, because, like you, 189 00:09:39,120 --> 00:09:41,800 Speaker 2: I've been talking about creatine for years. I myself have 190 00:09:41,920 --> 00:09:44,800 Speaker 2: been taking creating for the last six plus months. I 191 00:09:44,880 --> 00:09:47,640 Speaker 2: started it in the postpartum period with Tilly to get 192 00:09:47,720 --> 00:09:49,760 Speaker 2: rid of the brain fog. Because one of the big 193 00:09:49,760 --> 00:09:52,040 Speaker 2: sports dietitians in Brisbane was like to me, I was 194 00:09:52,040 --> 00:09:53,960 Speaker 2: talking about how tired I was and how I wasn't 195 00:09:53,960 --> 00:09:56,439 Speaker 2: sleeping with two hundred two, and she's like, oh, are 196 00:09:56,440 --> 00:09:58,960 Speaker 2: you taking creating? All the sports diitian mums are taken 197 00:09:59,000 --> 00:10:02,000 Speaker 2: creating and I was like what now. I'm like, I'm 198 00:10:02,000 --> 00:10:04,439 Speaker 2: not training, I'm not exercising, and she's like, oh yeah. 199 00:10:04,600 --> 00:10:06,760 Speaker 2: And then I was talking to my husband David about it, 200 00:10:06,800 --> 00:10:10,000 Speaker 2: and he was a big rower in high school and 201 00:10:10,040 --> 00:10:12,040 Speaker 2: he was like, yeah, I've been taking creating for decades 202 00:10:12,080 --> 00:10:14,199 Speaker 2: and he has since I met him, he's been taking 203 00:10:14,240 --> 00:10:16,600 Speaker 2: creatine and I just sort of thought, oh, I don't. 204 00:10:16,400 --> 00:10:18,640 Speaker 3: Really need it. I don't want to be a bodybuilder. 205 00:10:18,640 --> 00:10:20,080 Speaker 2: I don't want to be big and strong, so I 206 00:10:20,120 --> 00:10:22,320 Speaker 2: never really took it, but he was like, yeah, our 207 00:10:22,360 --> 00:10:23,480 Speaker 2: coaching rowing had his back. 208 00:10:23,520 --> 00:10:25,000 Speaker 3: On it when we were like fifteen. 209 00:10:24,760 --> 00:10:28,000 Speaker 2: Years old, and I was like, what isn't that He's like, no, no, no, creatine, 210 00:10:28,080 --> 00:10:30,800 Speaker 2: Like the research is so strong around it. And certainly 211 00:10:30,840 --> 00:10:34,320 Speaker 2: I've always used creating for clients that are vegan vegetarian 212 00:10:34,400 --> 00:10:36,520 Speaker 2: want to, you know, increase. 213 00:10:36,120 --> 00:10:37,120 Speaker 3: Their strength gains. 214 00:10:37,160 --> 00:10:40,240 Speaker 2: But for my normal, just active women, I've never really 215 00:10:40,280 --> 00:10:42,559 Speaker 2: thought about it up until the last twelve months. 216 00:10:42,559 --> 00:10:44,319 Speaker 3: And I've been saying to Susie. I've been saying to. 217 00:10:44,320 --> 00:10:47,040 Speaker 2: All of my clients, all of my team, creating will 218 00:10:47,080 --> 00:10:50,679 Speaker 2: be the biggest supplement of twenty twenty five. Mark my words. 219 00:10:50,679 --> 00:10:52,440 Speaker 2: You heard it here first. I've been saying it for 220 00:10:52,480 --> 00:10:55,360 Speaker 2: the last twelve months. It is will absolutely explode. It'll 221 00:10:55,400 --> 00:10:58,360 Speaker 2: be all about creating in twenty twenty five. And we 222 00:10:58,400 --> 00:11:01,560 Speaker 2: want to tell you the reasons why. So Creatine is 223 00:11:01,600 --> 00:11:04,120 Speaker 2: a natural substance. It occurs in the body, it occurs 224 00:11:04,160 --> 00:11:07,199 Speaker 2: in food, it's in women's breast milk. It's a naturally 225 00:11:07,240 --> 00:11:10,280 Speaker 2: occurring compound that's found in our muscle cells, and it 226 00:11:10,320 --> 00:11:14,920 Speaker 2: helps to produce energy during high intensity activity. So Creatine 227 00:11:15,000 --> 00:11:19,240 Speaker 2: increases phosphor creatine stores in the body. It facilitates the 228 00:11:19,280 --> 00:11:22,560 Speaker 2: production of ATP which for the science nerds out there 229 00:11:22,640 --> 00:11:25,280 Speaker 2: is our data sign try phosphate which helps to fuel 230 00:11:25,320 --> 00:11:28,160 Speaker 2: the energy stores in the body, and it basically helps 231 00:11:28,200 --> 00:11:30,800 Speaker 2: the body to utilize its primary energy stores. So it's 232 00:11:30,800 --> 00:11:33,839 Speaker 2: a naturally occurring substance. And as far as supplements go, 233 00:11:34,200 --> 00:11:38,480 Speaker 2: creatin is the most studied nutritional sports supplement in the world. 234 00:11:38,559 --> 00:11:41,440 Speaker 2: It is also a very safe supplement to take. Does 235 00:11:41,520 --> 00:11:43,160 Speaker 2: absolutely everyone need to take it? 236 00:11:43,360 --> 00:11:43,560 Speaker 3: No? 237 00:11:44,200 --> 00:11:47,320 Speaker 2: Will it give you an edge of performance based benefit? 238 00:11:47,800 --> 00:11:48,480 Speaker 3: Very likely? 239 00:11:48,880 --> 00:11:51,280 Speaker 2: So why a Susie and I harping on about it 240 00:11:51,400 --> 00:11:54,720 Speaker 2: for women? So, as Susie mentioned before, the reason why 241 00:11:54,760 --> 00:11:57,960 Speaker 2: it's so important for women, tons of men take creatine. 242 00:11:58,040 --> 00:12:00,760 Speaker 2: They probably don't need to because eat a ton of 243 00:12:00,800 --> 00:12:03,080 Speaker 2: meat and a lot of creatine is found in animal 244 00:12:03,080 --> 00:12:05,240 Speaker 2: based products. So if you don't eat a lot of meat, 245 00:12:05,400 --> 00:12:08,480 Speaker 2: if you're vegan or vegetarian, hands down, you should probably 246 00:12:08,520 --> 00:12:12,120 Speaker 2: be taking a creatine supplement. But there's a huge case 247 00:12:12,160 --> 00:12:15,119 Speaker 2: and there's a lot of emerging research that women overall, 248 00:12:15,240 --> 00:12:18,160 Speaker 2: regardless of how much meat you eat, should probably also 249 00:12:18,240 --> 00:12:22,320 Speaker 2: be supplementing with creatine because women typically have seventy to 250 00:12:22,440 --> 00:12:26,280 Speaker 2: eighty percent lower creatine stores than men. And like I said, 251 00:12:26,280 --> 00:12:29,480 Speaker 2: we typically consume less from a dietary perspective, and there's 252 00:12:29,520 --> 00:12:32,680 Speaker 2: really emerging evidence, particularly in the last few years, that 253 00:12:32,800 --> 00:12:37,840 Speaker 2: highlights the benefits of creating supplementation across the entire women's lifespan. 254 00:12:38,200 --> 00:12:39,319 Speaker 3: So we'll go through some of. 255 00:12:39,240 --> 00:12:42,520 Speaker 2: That emerging research at the moment. But just given that 256 00:12:42,600 --> 00:12:45,760 Speaker 2: women don't store anywhere near as much creating as men, 257 00:12:45,960 --> 00:12:48,360 Speaker 2: that sort of is a no brainer from me from 258 00:12:48,400 --> 00:12:52,439 Speaker 2: a supplementational perspective. But with females, we have a lot 259 00:12:52,480 --> 00:12:55,280 Speaker 2: of hormone driven changes throughout the body and through various 260 00:12:55,320 --> 00:12:59,440 Speaker 2: stages of the female lifespan. Think the reproductive years, think 261 00:12:59,600 --> 00:13:03,520 Speaker 2: their and the menopauseal years, think during mens sees. Even so, 262 00:13:03,600 --> 00:13:06,440 Speaker 2: there's a lot of hormonal changes that women go through, 263 00:13:07,040 --> 00:13:11,840 Speaker 2: and during these huge hormonal reproductive changes, the endogenous stores 264 00:13:11,880 --> 00:13:16,720 Speaker 2: of creatine and the body, the creating synthesis of creating, transportation, creating, 265 00:13:16,800 --> 00:13:20,440 Speaker 2: karnase kinetics, and also the bioavailability of creating tends to 266 00:13:20,440 --> 00:13:24,280 Speaker 2: get altered over time with these hormone driven changes. So 267 00:13:24,440 --> 00:13:27,240 Speaker 2: there's a huge, I guess school of thought that a 268 00:13:27,280 --> 00:13:30,720 Speaker 2: lot of women should be supplementing regularly with creating throughout 269 00:13:30,760 --> 00:13:35,559 Speaker 2: the women's lifespan because particularly in that I guess emerging 270 00:13:35,600 --> 00:13:38,480 Speaker 2: research for creating coming out in terms of the fertility 271 00:13:38,559 --> 00:13:41,160 Speaker 2: and the postpart and period, particularly with the brain fog 272 00:13:41,440 --> 00:13:44,680 Speaker 2: and then ASUSI mentioned during the perry and the post 273 00:13:44,760 --> 00:13:47,920 Speaker 2: metopausal years as well, there's been a lot of evidence 274 00:13:47,960 --> 00:13:51,440 Speaker 2: for the brain, the cognition, the brain fog, and also 275 00:13:51,480 --> 00:13:55,040 Speaker 2: things like the strength and the exercise performance benefits, particularly 276 00:13:55,040 --> 00:13:57,959 Speaker 2: because we know after the age of about forty women 277 00:13:58,080 --> 00:14:00,760 Speaker 2: lose muscle mass every single year. So it's sort of 278 00:14:00,760 --> 00:14:02,520 Speaker 2: that thing if you don't use it, you'll lose it. 279 00:14:02,559 --> 00:14:06,120 Speaker 2: So that's where creating and strength training together is not 280 00:14:06,160 --> 00:14:08,040 Speaker 2: going to make your massive, boldy builder. 281 00:14:08,160 --> 00:14:09,240 Speaker 3: It's basically just. 282 00:14:09,200 --> 00:14:12,440 Speaker 2: Going to help you to maintain, if not build a 283 00:14:12,520 --> 00:14:15,440 Speaker 2: little bit of muscle and skalittle strength as well. So 284 00:14:15,480 --> 00:14:19,240 Speaker 2: there's huge benefits across the women's life span. Do you 285 00:14:19,280 --> 00:14:21,840 Speaker 2: want me to break down some of those benefits even further, Susie, 286 00:14:21,880 --> 00:14:22,880 Speaker 2: or do you want to add anything. 287 00:14:23,160 --> 00:14:26,000 Speaker 1: There's a few key points I think that you know 288 00:14:26,560 --> 00:14:29,280 Speaker 1: when it comes to women and creatim because it's traditionally 289 00:14:29,320 --> 00:14:33,800 Speaker 1: always been a supplement to promote basically muscle growth. So 290 00:14:33,840 --> 00:14:36,040 Speaker 1: when I go back to my basis of sports nutrition 291 00:14:36,840 --> 00:14:40,200 Speaker 1: because it's involved in that very quick, rapid energy fire. 292 00:14:40,360 --> 00:14:43,480 Speaker 1: What we know is that it improves performance on repeated 293 00:14:43,520 --> 00:14:46,360 Speaker 1: sets in the gym, so it's very It originally came 294 00:14:46,360 --> 00:14:48,600 Speaker 1: from sprint athletes during one hundred meters. It's that ten 295 00:14:48,640 --> 00:14:51,840 Speaker 1: seconds or less burst of activity. So in athletes we 296 00:14:51,880 --> 00:14:55,000 Speaker 1: would use it, say for soccer players or rugby league players. 297 00:14:55,040 --> 00:14:56,800 Speaker 1: For first of all, if they were doing short bursts 298 00:14:56,800 --> 00:15:00,800 Speaker 1: of activity, it would basically produce atp very quick energy 299 00:15:00,840 --> 00:15:03,640 Speaker 1: system quicker, so that was sort of the evidence in 300 00:15:03,720 --> 00:15:07,400 Speaker 1: athletic performance, but also in the gym. It lets people 301 00:15:07,440 --> 00:15:10,640 Speaker 1: recover quicker in between heavy sets. So when young athletes 302 00:15:10,680 --> 00:15:13,160 Speaker 1: would come in wanting to gain muscle tissue, we would 303 00:15:13,280 --> 00:15:15,080 Speaker 1: use it and load their muscle because we knew it 304 00:15:15,080 --> 00:15:17,440 Speaker 1: would help their performance in the gym. They would get stronger, 305 00:15:17,720 --> 00:15:19,920 Speaker 1: they'd be able to lift harder or quicker, and as 306 00:15:19,960 --> 00:15:20,600 Speaker 1: such game. 307 00:15:20,440 --> 00:15:21,280 Speaker 3: More muscle tissue. 308 00:15:21,280 --> 00:15:24,360 Speaker 1: So it was very intricately linked to the way they trained, 309 00:15:24,520 --> 00:15:27,040 Speaker 1: as well as very specific athletes who had short bursts 310 00:15:27,080 --> 00:15:30,560 Speaker 1: of high intensity activity. Now, if I go back to women, 311 00:15:30,800 --> 00:15:32,600 Speaker 1: most women would say, oh, I don't want to be 312 00:15:32,680 --> 00:15:35,160 Speaker 1: heavier and build more muscle tissues, so they were almost 313 00:15:35,200 --> 00:15:38,280 Speaker 1: scared of it. So for me, I find it interesting 314 00:15:38,360 --> 00:15:41,040 Speaker 1: because one now we know that women in their late 315 00:15:41,080 --> 00:15:43,840 Speaker 1: thirties and forties, unless they've weight trained their whole life 316 00:15:43,960 --> 00:15:46,880 Speaker 1: or had a history with being a higher level athlete, 317 00:15:46,880 --> 00:15:49,400 Speaker 1: maybe they rowed at school or a swimmer, they had 318 00:15:49,400 --> 00:15:52,600 Speaker 1: a lot of baseline muscle mass. So for sake, for example, 319 00:15:52,640 --> 00:15:55,040 Speaker 1: for me, I'm quite muscly. It doesn't take me a 320 00:15:55,040 --> 00:15:57,000 Speaker 1: lot to put on muscle mass in the gym, So 321 00:15:57,200 --> 00:15:59,880 Speaker 1: traditionally I would be like, oh god, I don't need creating, 322 00:16:00,200 --> 00:16:03,120 Speaker 1: whereas you are an ectomorph Land's very long and lean 323 00:16:03,160 --> 00:16:05,520 Speaker 1: and struggles to put muscle mass on. So for her 324 00:16:05,920 --> 00:16:08,840 Speaker 1: as an individual female, as a dietician advising her, you 325 00:16:08,880 --> 00:16:11,600 Speaker 1: would be like, actually, you've just had two kids in 326 00:16:11,640 --> 00:16:15,280 Speaker 1: three years, you're struggling to get strength, you're tired. You're 327 00:16:15,320 --> 00:16:18,080 Speaker 1: going to benefit. So when it comes to women's strength muscle, 328 00:16:18,560 --> 00:16:20,480 Speaker 1: for me, it would be very much looking at an 329 00:16:20,520 --> 00:16:23,440 Speaker 1: individual and to say, right, this would be how it 330 00:16:23,480 --> 00:16:26,960 Speaker 1: would potentially benefit you. So for example, traditionally, for my 331 00:16:27,000 --> 00:16:29,680 Speaker 1: installment resistant women, I wouldn't use it because I would 332 00:16:29,680 --> 00:16:31,720 Speaker 1: have been of the thought, I don't need them to 333 00:16:31,720 --> 00:16:33,480 Speaker 1: have more muscle. I need their muscle and fat to 334 00:16:33,480 --> 00:16:37,360 Speaker 1: work better. But what's really of interest to me is 335 00:16:37,440 --> 00:16:40,920 Speaker 1: the emerging evidence to show the benefits from a cognitive 336 00:16:40,960 --> 00:16:44,840 Speaker 1: perspective and a mood perspective, because any woman in their 337 00:16:44,880 --> 00:16:47,680 Speaker 1: late thirties and forties dealing with hormonal changes will know 338 00:16:47,760 --> 00:16:51,720 Speaker 1: it's a very challenging period for your brain health, cognition. 339 00:16:52,240 --> 00:16:55,440 Speaker 1: You describe brain fog, but also mood, and I think 340 00:16:55,440 --> 00:16:58,480 Speaker 1: that's where it's very, very exciting. It's not anymore just 341 00:16:58,520 --> 00:17:02,040 Speaker 1: about the strength benefits, although for me it's much more 342 00:17:02,040 --> 00:17:04,399 Speaker 1: about overall health and well being for women of that 343 00:17:04,520 --> 00:17:07,680 Speaker 1: age group, where we know our mood suffers, our cognitive 344 00:17:07,680 --> 00:17:10,240 Speaker 1: health's not great, and in many cases, you know you 345 00:17:10,320 --> 00:17:13,000 Speaker 1: might train and exercise, but perhaps you're not getting the 346 00:17:13,000 --> 00:17:16,040 Speaker 1: strength related benefits that you once did. This is all 347 00:17:16,080 --> 00:17:18,639 Speaker 1: the new area that we didn't even know existed, and 348 00:17:18,680 --> 00:17:22,160 Speaker 1: in the past year or two where thinking hang on scientifically, 349 00:17:22,200 --> 00:17:24,920 Speaker 1: this makes sense why it could be of benefit to many, 350 00:17:25,000 --> 00:17:28,120 Speaker 1: many more women than just those who perhaps were struggling 351 00:17:28,119 --> 00:17:30,040 Speaker 1: to put on some muscle mass in the gym. 352 00:17:30,440 --> 00:17:31,719 Speaker 3: Yeah, absolutely couldn't agree more. 353 00:17:31,720 --> 00:17:34,360 Speaker 2: And I think it's such an exciting supplement, and as 354 00:17:34,359 --> 00:17:36,159 Speaker 2: I mentioned, it is one of the most research from 355 00:17:36,160 --> 00:17:38,920 Speaker 2: a sports tituition perspective. But what we're coming to learn 356 00:17:39,160 --> 00:17:41,320 Speaker 2: is it's not just muscle. It's not just strength, it's 357 00:17:41,320 --> 00:17:44,440 Speaker 2: not just recovery. It's not just that high intensity, quick 358 00:17:44,520 --> 00:17:48,040 Speaker 2: bursts of exercise like Susie mentioned, it's also energy production. 359 00:17:48,119 --> 00:17:52,040 Speaker 2: It's helping women power through really busy days and challenging workouts, 360 00:17:52,080 --> 00:17:54,320 Speaker 2: and it's also got that role in cognitive function and 361 00:17:54,359 --> 00:17:58,439 Speaker 2: mood regulation. Again, it is very emerging evidence. But the 362 00:17:58,520 --> 00:18:01,439 Speaker 2: thing we know about evidence particul ulus dietitian Susie is 363 00:18:01,440 --> 00:18:05,240 Speaker 2: that once that evidence becomes common practice, it's almost eight. 364 00:18:05,040 --> 00:18:06,240 Speaker 3: To ten years too late. 365 00:18:06,480 --> 00:18:08,760 Speaker 2: So as dieticians, we love to take some of the 366 00:18:08,840 --> 00:18:12,600 Speaker 2: emerging research, take what we know that have benefited our clients, 367 00:18:12,680 --> 00:18:14,760 Speaker 2: take what you know a lot of the experts in 368 00:18:14,800 --> 00:18:17,840 Speaker 2: the area are saying, and sort of mold all of 369 00:18:17,880 --> 00:18:20,520 Speaker 2: that together. We don't just look at the studies. We 370 00:18:20,560 --> 00:18:23,520 Speaker 2: don't look to of course, there's different strength of studies 371 00:18:23,560 --> 00:18:25,560 Speaker 2: and that sort of thing, but we really kind of 372 00:18:25,600 --> 00:18:30,160 Speaker 2: look as a clinical picture overall to I guess guard 373 00:18:30,280 --> 00:18:32,719 Speaker 2: us in terms of what we're recommending for our clients, 374 00:18:32,800 --> 00:18:34,679 Speaker 2: and more and more, there are more and more research 375 00:18:34,720 --> 00:18:38,400 Speaker 2: studies coming out about cognitive function and mood regulation using 376 00:18:38,520 --> 00:18:42,159 Speaker 2: regular supplementation of creating. So at the moment, the research 377 00:18:42,240 --> 00:18:45,080 Speaker 2: currently highlights that creating does have a large role in 378 00:18:45,160 --> 00:18:49,520 Speaker 2: improving things like mental clarity, focus, resilience, and just helping 379 00:18:49,800 --> 00:18:53,920 Speaker 2: women manage life's demands that busy, the juggle and just 380 00:18:54,040 --> 00:18:56,600 Speaker 2: combating as I mentioned, some of that brain fog. And 381 00:18:56,640 --> 00:18:59,439 Speaker 2: a dietitian friend of mine that I know started supplementing 382 00:18:59,480 --> 00:19:02,399 Speaker 2: with creating in purely because she got long COVID and 383 00:19:02,400 --> 00:19:05,600 Speaker 2: she's like, I actually cannot get through a workday without 384 00:19:05,640 --> 00:19:08,399 Speaker 2: needing like a n apple, just having that brain fuzz 385 00:19:08,560 --> 00:19:11,000 Speaker 2: all the time. And she told me she started suffer 386 00:19:11,080 --> 00:19:13,080 Speaker 2: learning with creatine and within a couple of weeks she 387 00:19:13,200 --> 00:19:15,800 Speaker 2: was just thinking so much more clearly, and that was 388 00:19:15,840 --> 00:19:17,720 Speaker 2: the only thing that she had changed. So there's some 389 00:19:17,840 --> 00:19:21,320 Speaker 2: really exciting, I guess stories that we're hearing from clients 390 00:19:21,320 --> 00:19:24,440 Speaker 2: and other dietitians, but also we're now getting that research 391 00:19:24,520 --> 00:19:26,840 Speaker 2: to back it up as well, which is really really exciting. 392 00:19:27,359 --> 00:19:30,440 Speaker 1: So specifically when it comes to the mood related benefits. 393 00:19:30,560 --> 00:19:35,040 Speaker 1: A recent Psychiatric Times review on creatin has proposed the 394 00:19:35,080 --> 00:19:38,680 Speaker 1: potential cognitive benefits or reporter cognitive benefits appear to come 395 00:19:38,680 --> 00:19:41,720 Speaker 1: from three different pathways. The first is that they think 396 00:19:41,760 --> 00:19:44,840 Speaker 1: it improves They know that it improves energy metabolism, so 397 00:19:44,880 --> 00:19:47,879 Speaker 1: the natural energy cycle, so they think that that's like 398 00:19:47,920 --> 00:19:51,639 Speaker 1: a metabolic efficiency benefit that comes and perhaps benefits mood. 399 00:19:52,280 --> 00:19:55,239 Speaker 1: They think that there is some benefit that comes to 400 00:19:55,280 --> 00:19:57,960 Speaker 1: the neurons when it comes to a stress response, so 401 00:19:58,000 --> 00:20:01,760 Speaker 1: it's a protective effect. I think it's involved in the 402 00:20:01,920 --> 00:20:06,639 Speaker 1: serotonin and dopamine pathways, so basically an efficiency effects. So 403 00:20:06,640 --> 00:20:09,959 Speaker 1: when more creatim's readily available, these pathways seem to operate 404 00:20:10,000 --> 00:20:13,280 Speaker 1: more efficiently, and perhaps that's the reason that people will 405 00:20:13,320 --> 00:20:17,359 Speaker 1: report improved mood. Now, I think the other thing that 406 00:20:17,960 --> 00:20:21,560 Speaker 1: we're excited about, or I guess that we're open to 407 00:20:21,800 --> 00:20:24,879 Speaker 1: using it a lot more aggressively with women, is that 408 00:20:24,920 --> 00:20:28,960 Speaker 1: there's really very few side effects. So you know, we 409 00:20:28,960 --> 00:20:30,639 Speaker 1: always have to be careful if we're going to recommend, 410 00:20:30,680 --> 00:20:33,560 Speaker 1: say a medication, what are the side effects. But because 411 00:20:33,600 --> 00:20:36,400 Speaker 1: creating is a compound that most of us will consume 412 00:20:36,440 --> 00:20:38,600 Speaker 1: in food anyway, and I say most of us because 413 00:20:38,600 --> 00:20:40,560 Speaker 1: it is an animal based compound, So if you're on 414 00:20:40,600 --> 00:20:42,399 Speaker 1: a plant based diet, your creator will be lower, so 415 00:20:42,520 --> 00:20:45,040 Speaker 1: let's talk about that in a second. But most of 416 00:20:45,080 --> 00:20:47,040 Speaker 1: us are already getting it, so this is just concentrating 417 00:20:47,040 --> 00:20:49,440 Speaker 1: the amount. It's like basically a vitamin supplements, so it's 418 00:20:49,440 --> 00:20:51,159 Speaker 1: not like we're adding something in that we don't already 419 00:20:51,160 --> 00:20:53,639 Speaker 1: have or as foreign to the body. It's basically just 420 00:20:53,720 --> 00:20:56,520 Speaker 1: topping up a nutrient that we already get in food. 421 00:20:56,880 --> 00:20:59,959 Speaker 1: But we know for some reason women's metabolism over time reduce, 422 00:21:00,880 --> 00:21:03,439 Speaker 1: so that's why there's no real cause for concern. But 423 00:21:03,880 --> 00:21:06,600 Speaker 1: it's like anything, it's not a case of more is better. 424 00:21:06,920 --> 00:21:09,760 Speaker 1: So traditionally, working with athletic populations, we had to be 425 00:21:09,840 --> 00:21:12,520 Speaker 1: very careful because if we loaded or superloaded creat and 426 00:21:12,960 --> 00:21:15,600 Speaker 1: it could impact the kidneys. So certainly we would stick 427 00:21:15,640 --> 00:21:18,280 Speaker 1: to relatively load doses. We'd load and then we would 428 00:21:18,320 --> 00:21:20,600 Speaker 1: have five grams a day, and then we would cycle 429 00:21:20,640 --> 00:21:22,480 Speaker 1: on and off over six weeks to avoid things like 430 00:21:22,560 --> 00:21:25,439 Speaker 1: muscle tears because it did fluid load the muscle. But 431 00:21:25,520 --> 00:21:27,879 Speaker 1: that's very different to the way that we're encouraging people 432 00:21:27,920 --> 00:21:30,520 Speaker 1: to now use it as an addition to the diet, 433 00:21:30,520 --> 00:21:33,480 Speaker 1: a daily addition to improve performance because it's a much 434 00:21:33,520 --> 00:21:35,639 Speaker 1: lower dose. So we're going for three grams a day, 435 00:21:35,680 --> 00:21:38,720 Speaker 1: which is a well documented therapeutic dose, but we do 436 00:21:38,760 --> 00:21:40,720 Speaker 1: recommend just once a day. It's not a matter of 437 00:21:40,800 --> 00:21:42,439 Speaker 1: having more and more is better. If anything, it may 438 00:21:42,440 --> 00:21:45,000 Speaker 1: be damaging. We don't want to superload. Three grams a 439 00:21:45,080 --> 00:21:48,080 Speaker 1: day is the current recommendation for the therapeutic benefits, and 440 00:21:48,160 --> 00:21:51,520 Speaker 1: as such, that's what our drinks per serve have. I 441 00:21:51,640 --> 00:21:54,520 Speaker 1: prefer with the flavored varieties to dilute it more, but 442 00:21:54,560 --> 00:21:56,119 Speaker 1: you're still getting the same amount as long as you 443 00:21:56,119 --> 00:21:59,000 Speaker 1: increase the water and consume that the recommended dose. Some 444 00:21:59,040 --> 00:22:01,520 Speaker 1: people might prefer it, but yeah, three grams a day 445 00:22:01,560 --> 00:22:03,720 Speaker 1: is what we recommend, and that's certainly got an evidence 446 00:22:03,760 --> 00:22:06,000 Speaker 1: based behind it. But yeah, we do have to be 447 00:22:06,160 --> 00:22:07,760 Speaker 1: very clear it's not a matter of more and more 448 00:22:07,760 --> 00:22:09,600 Speaker 1: and more is better, as is the case with many 449 00:22:09,640 --> 00:22:12,280 Speaker 1: dietary supplements. Once a day is what we would recommend 450 00:22:12,280 --> 00:22:12,680 Speaker 1: for women. 451 00:22:13,280 --> 00:22:15,160 Speaker 2: Yeah, and there are certainly a lot of research studies 452 00:22:15,160 --> 00:22:17,760 Speaker 2: and a lot of just males anecdotally in my past 453 00:22:17,760 --> 00:22:19,520 Speaker 2: that I know who I've trained within the past, and 454 00:22:19,560 --> 00:22:21,840 Speaker 2: even my husband that load, you know, up to twenty 455 00:22:21,880 --> 00:22:23,879 Speaker 2: grams a day for a week or so, and then 456 00:22:24,119 --> 00:22:25,879 Speaker 2: they won't do that anymore. So it's almost like a 457 00:22:25,880 --> 00:22:28,080 Speaker 2: creating load. And when you look at a lot of 458 00:22:28,080 --> 00:22:31,320 Speaker 2: the negative side effects of creatine, this generally comes down 459 00:22:31,359 --> 00:22:32,000 Speaker 2: to two things. 460 00:22:32,040 --> 00:22:33,600 Speaker 3: The loading dose is too high. 461 00:22:33,680 --> 00:22:36,040 Speaker 2: They're taking a lot, like twenty grams compared to three 462 00:22:36,080 --> 00:22:38,960 Speaker 2: grams is a you know, a substantial amount. And the 463 00:22:39,040 --> 00:22:42,440 Speaker 2: other reason is also it's Chinese creatine versus German creatine, 464 00:22:42,440 --> 00:22:44,800 Speaker 2: so again you're getting less side effects with the ninety 465 00:22:44,880 --> 00:22:48,240 Speaker 2: nine point nine to nine percent pure purity from Germany 466 00:22:48,280 --> 00:22:51,119 Speaker 2: compared to the Chinese creatine, which a lot of people, 467 00:22:51,400 --> 00:22:54,119 Speaker 2: a lot of studies have reported is more acid acid 468 00:22:54,240 --> 00:22:56,040 Speaker 2: washed as well, so you are getting some more of 469 00:22:56,080 --> 00:22:58,760 Speaker 2: those side effects. So, as Zuzi mentioned, it's about three 470 00:22:58,760 --> 00:23:02,360 Speaker 2: grams a day. Some research shows for during the peri 471 00:23:02,440 --> 00:23:04,600 Speaker 2: and metopausal years you can go up to five grams 472 00:23:04,600 --> 00:23:07,200 Speaker 2: a day, but I would definitely recommend just starting at three, 473 00:23:07,520 --> 00:23:10,399 Speaker 2: seeing how you tolerate that, and it needs to be daily. 474 00:23:10,480 --> 00:23:12,560 Speaker 2: The thing with creating is if you're just going to 475 00:23:12,720 --> 00:23:14,879 Speaker 2: randomly take it, if it's going to be sporadic, if 476 00:23:14,880 --> 00:23:16,800 Speaker 2: you forget every so often, you kind of take it 477 00:23:16,800 --> 00:23:18,680 Speaker 2: for a couple of days and forget over the weekend, 478 00:23:18,960 --> 00:23:21,760 Speaker 2: you're not going to get the benefits. The most important 479 00:23:21,840 --> 00:23:24,600 Speaker 2: message with creatine is that it needs to be three 480 00:23:24,680 --> 00:23:27,000 Speaker 2: grams daily. You need to be taking that on a 481 00:23:27,040 --> 00:23:30,639 Speaker 2: regular basis, and with our two blends, Women's Vitality and 482 00:23:30,680 --> 00:23:34,760 Speaker 2: Women's Energy, because we have added nutrients in there. For example, 483 00:23:34,760 --> 00:23:37,600 Speaker 2: the Women's Vitality one we created because we know that 484 00:23:37,640 --> 00:23:41,440 Speaker 2: women are lacking in particular nutrients such as magnesium, zinc 485 00:23:41,560 --> 00:23:43,840 Speaker 2: idron as well, and it's also got the three grams 486 00:23:43,880 --> 00:23:46,320 Speaker 2: of creating in there. If you wanted to go up 487 00:23:46,359 --> 00:23:48,880 Speaker 2: to five grams a day because your healthcare professional had 488 00:23:48,880 --> 00:23:51,840 Speaker 2: suggested it or your dietitian had suggested it, we don't 489 00:23:51,880 --> 00:23:55,280 Speaker 2: recommend doing that without Energy or Vitality blends, because that 490 00:23:55,359 --> 00:23:58,480 Speaker 2: also means you're getting more than the recommended doses of 491 00:23:58,520 --> 00:24:00,520 Speaker 2: some of the other vitamins and minerals that we put 492 00:24:00,520 --> 00:24:02,720 Speaker 2: in there. And that's why at the last moment, Susie 493 00:24:02,720 --> 00:24:05,480 Speaker 2: and I chose to also release the pure version, so 494 00:24:05,520 --> 00:24:09,320 Speaker 2: it's one hundred percent pure creatine monohydrate from Germany. And 495 00:24:09,359 --> 00:24:11,280 Speaker 2: again I've had a lot of discussions with clients who 496 00:24:11,280 --> 00:24:14,320 Speaker 2: say oh, I'm only taking one hundred percent pure creating monohydrate. 497 00:24:14,520 --> 00:24:17,120 Speaker 2: But again, unless you know it's from Germany, I can 498 00:24:17,160 --> 00:24:19,680 Speaker 2: guarantee you it's from China. So even though it says 499 00:24:19,720 --> 00:24:23,200 Speaker 2: one hundred percent pure creating monohydrate, it's probably not wrong, 500 00:24:23,320 --> 00:24:25,800 Speaker 2: but it's also probably not ninety nine point nine to 501 00:24:25,840 --> 00:24:28,520 Speaker 2: nine percent purity. Has it been cut or washed with 502 00:24:28,640 --> 00:24:31,520 Speaker 2: other you know, nutrients and things as well. So that's 503 00:24:31,520 --> 00:24:34,520 Speaker 2: why we're really, I guess quite particular that it has 504 00:24:34,600 --> 00:24:36,880 Speaker 2: to come from Germany. If you don't want to buy eyebrown, 505 00:24:36,960 --> 00:24:38,840 Speaker 2: that's fine, but make sure that the brand that you 506 00:24:38,960 --> 00:24:41,879 Speaker 2: source actually comes from Germany and it is create pure. 507 00:24:42,160 --> 00:24:45,119 Speaker 2: And the reason that we developed just the pure creatine 508 00:24:45,160 --> 00:24:47,359 Speaker 2: was so that you could top up if you wanted 509 00:24:47,359 --> 00:24:48,960 Speaker 2: to take a little bit more, or you wanted to 510 00:24:49,000 --> 00:24:51,520 Speaker 2: do those larger loading doses if you're not so great 511 00:24:51,560 --> 00:24:55,200 Speaker 2: at taking something long term daily. You know, the protocol 512 00:24:55,280 --> 00:24:57,960 Speaker 2: for creatine for many, many years, you know, decades even 513 00:24:58,359 --> 00:25:00,600 Speaker 2: was a larger loading dose and then you cycle off 514 00:25:00,600 --> 00:25:02,320 Speaker 2: for a couple of weeks. But as we said, we've 515 00:25:02,359 --> 00:25:05,240 Speaker 2: sort of moved away from that, particularly for females, because 516 00:25:05,240 --> 00:25:08,040 Speaker 2: you do tend to get the bloating and the water 517 00:25:08,080 --> 00:25:10,320 Speaker 2: weight and the increase in the scale gain with that, 518 00:25:10,640 --> 00:25:12,359 Speaker 2: which you know is not nice to jump on the 519 00:25:12,359 --> 00:25:14,359 Speaker 2: scale as a female and see that go up, or 520 00:25:14,359 --> 00:25:17,359 Speaker 2: to wake up feeling quite bloated and heavy. Most days, 521 00:25:17,400 --> 00:25:20,240 Speaker 2: nobody likes that feeling. So for most women these days, 522 00:25:20,240 --> 00:25:23,040 Speaker 2: we're recommending a much lower dose, but actually daily and 523 00:25:23,119 --> 00:25:26,919 Speaker 2: consistently over time. But the pure creatine I love in 524 00:25:26,960 --> 00:25:29,080 Speaker 2: our range because that's how I take my creatine. I 525 00:25:29,119 --> 00:25:31,160 Speaker 2: add it to my morning smoothie. Sometimes I just wak 526 00:25:31,240 --> 00:25:32,959 Speaker 2: it in with my protein shake with a little bit 527 00:25:32,960 --> 00:25:35,560 Speaker 2: of like a fibers supplement like cilium huskle or something, 528 00:25:35,600 --> 00:25:37,800 Speaker 2: and then I drink that down. I'm getting my gut benefits, 529 00:25:37,960 --> 00:25:40,800 Speaker 2: my muscle and my cognition benefits, and also my protein 530 00:25:40,880 --> 00:25:43,560 Speaker 2: benefits as well. So that's why the last moment we 531 00:25:43,600 --> 00:25:46,480 Speaker 2: decided to do a pure one, because it is important 532 00:25:46,480 --> 00:25:49,200 Speaker 2: to allow just that flexibility with our diet as well, 533 00:25:49,200 --> 00:25:50,680 Speaker 2: because sometimes, you know, some people. 534 00:25:50,560 --> 00:25:51,760 Speaker 3: Don't like the fruity drinks. 535 00:25:51,920 --> 00:25:54,080 Speaker 2: Other people, you know, don't want the caffeine based in 536 00:25:54,160 --> 00:25:57,080 Speaker 2: the energy blend, and that's completely fine, and other people don't, 537 00:25:57,119 --> 00:25:58,680 Speaker 2: you know, they don't like the flavor of some of 538 00:25:58,720 --> 00:26:01,440 Speaker 2: the fruity ones that we created, So using the pure one, 539 00:26:01,720 --> 00:26:03,840 Speaker 2: you can actually, you know, make that any flavor that 540 00:26:03,880 --> 00:26:06,000 Speaker 2: you want if you're putting that into a smoothie. And 541 00:26:06,080 --> 00:26:08,360 Speaker 2: the other thing about creating we should say is that 542 00:26:08,560 --> 00:26:12,240 Speaker 2: it's well known that creatine doesn't like mix that well. 543 00:26:12,280 --> 00:26:14,439 Speaker 2: It doesn't fully dissolve, So there is a little bit 544 00:26:14,480 --> 00:26:17,159 Speaker 2: of sort of a settling issue with creatine. It's not 545 00:26:17,320 --> 00:26:20,440 Speaker 2: our blend, it's not our drinks. That's just creating motohydrate. 546 00:26:20,480 --> 00:26:23,520 Speaker 2: Over all, everybody knows if you've regularly taken creatine, you 547 00:26:23,600 --> 00:26:25,760 Speaker 2: know that it doesn't sort of completely dissolve, So a 548 00:26:25,760 --> 00:26:26,159 Speaker 2: little bit of. 549 00:26:26,200 --> 00:26:27,119 Speaker 3: Settling is normal. 550 00:26:27,480 --> 00:26:29,960 Speaker 2: I would just say to get the full benefit, if 551 00:26:29,960 --> 00:26:32,320 Speaker 2: you come to the end of the drink, just add 552 00:26:32,320 --> 00:26:34,159 Speaker 2: in a little bit more water, get a spoon, and 553 00:26:34,280 --> 00:26:36,000 Speaker 2: just give it a quick stir and drink down the 554 00:26:36,000 --> 00:26:38,040 Speaker 2: rest of it. Because for the full benefit, you want 555 00:26:38,040 --> 00:26:40,119 Speaker 2: for three grams a day. So if you're leaving some 556 00:26:40,200 --> 00:26:42,320 Speaker 2: of that in the bottom of the glass, you're obviously 557 00:26:42,440 --> 00:26:44,760 Speaker 2: leaving some of that creating behind. You're not going to 558 00:26:44,760 --> 00:26:47,160 Speaker 2: get the maximum benefit from the three grams a day. 559 00:26:47,520 --> 00:26:49,639 Speaker 2: So it's really important to note that that is a 560 00:26:49,920 --> 00:26:52,680 Speaker 2: I guess, a common issue. It's something that obviously we're 561 00:26:52,720 --> 00:26:54,800 Speaker 2: working on as hard as we can with our supplies. 562 00:26:54,880 --> 00:26:57,240 Speaker 2: It's not bad, but it's just one of those things 563 00:26:57,240 --> 00:27:00,280 Speaker 2: that everybody knows. Creating doesn't fully dissolve and it has 564 00:27:00,320 --> 00:27:02,240 Speaker 2: a little bit of sort of a settling issue. So 565 00:27:02,560 --> 00:27:04,080 Speaker 2: just bear that in mind. If you want to drink 566 00:27:04,080 --> 00:27:05,760 Speaker 2: it out of a shaker, that might be easier. You 567 00:27:05,800 --> 00:27:07,560 Speaker 2: just give it a quick shake before you, you know, 568 00:27:07,600 --> 00:27:10,400 Speaker 2: you take each sip. It doesn't affect the flavor profile 569 00:27:10,480 --> 00:27:12,320 Speaker 2: at all, but it's just, I guess, an issue to 570 00:27:12,359 --> 00:27:13,399 Speaker 2: be aware of as well. 571 00:27:13,800 --> 00:27:15,280 Speaker 1: And now I just wanted to go back and discuss 572 00:27:15,320 --> 00:27:17,520 Speaker 1: one thing because on the weekend when we first put 573 00:27:17,600 --> 00:27:20,200 Speaker 1: the products up, I had a lot of questions come 574 00:27:20,280 --> 00:27:23,680 Speaker 1: through because I think women in general who are feeling tired, exhausted, 575 00:27:24,200 --> 00:27:26,879 Speaker 1: thinking what can I take everyone's talking about creating? Is 576 00:27:26,880 --> 00:27:29,160 Speaker 1: it for me? How do I take it? And someone 577 00:27:29,160 --> 00:27:31,159 Speaker 1: messaged me straight away and said that she'd had a 578 00:27:31,200 --> 00:27:34,840 Speaker 1: bad reaction to Creatin and she was very bloated. And 579 00:27:34,880 --> 00:27:36,640 Speaker 1: I thought to myself at the time, oh, I've never 580 00:27:36,680 --> 00:27:38,600 Speaker 1: heard that. I thought it must be the sweetness. But 581 00:27:38,720 --> 00:27:41,639 Speaker 1: then you said to me, no, it can bloat if 582 00:27:41,680 --> 00:27:43,119 Speaker 1: it's not the right type of creatan. 583 00:27:43,200 --> 00:27:45,920 Speaker 3: So can you talk us through that? Yeah, I already did. 584 00:27:45,920 --> 00:27:46,760 Speaker 3: We're not paying attention. 585 00:27:47,320 --> 00:27:51,400 Speaker 1: No, I don't think you emphasize the bloating the abdomino stuff. 586 00:27:51,600 --> 00:27:53,000 Speaker 1: I think you mentioned it, but I don't think you 587 00:27:53,040 --> 00:27:55,520 Speaker 1: went into detail why it was caused when it's not 588 00:27:55,560 --> 00:27:56,280 Speaker 1: the same creatin. 589 00:27:56,400 --> 00:27:57,080 Speaker 3: No. I was listening. 590 00:27:57,160 --> 00:28:00,680 Speaker 2: Yeah, So the biggest issue someoney kidding, the biggest issues 591 00:28:00,720 --> 00:28:03,240 Speaker 2: that a lot of people have with the negative side 592 00:28:03,280 --> 00:28:05,040 Speaker 2: effects such as bloating, and I have had a couple 593 00:28:05,080 --> 00:28:06,960 Speaker 2: of people messaging me around headaches as well. 594 00:28:07,200 --> 00:28:09,800 Speaker 3: Again, is the dose and the type of creatine. 595 00:28:09,800 --> 00:28:12,439 Speaker 2: So it might say one hundred percent creatine monohydrode on 596 00:28:12,480 --> 00:28:14,439 Speaker 2: your label, but is it from China or is it 597 00:28:14,480 --> 00:28:17,320 Speaker 2: from Germany? Is it ninety nine point ninety nine percent pure? 598 00:28:17,640 --> 00:28:19,399 Speaker 2: So I've mentioned that a couple of times, but it 599 00:28:19,520 --> 00:28:22,480 Speaker 2: is actually so important to make sure that your creatine 600 00:28:22,520 --> 00:28:25,639 Speaker 2: is not being cut or washed with other things basically, 601 00:28:26,000 --> 00:28:28,400 Speaker 2: So that for us was really important, and I think 602 00:28:28,440 --> 00:28:29,960 Speaker 2: for most people when they're getting a lot of the 603 00:28:29,960 --> 00:28:33,400 Speaker 2: abdominal bloating, all the side effects they're probably having between 604 00:28:33,400 --> 00:28:35,480 Speaker 2: five to twenty grams, which for a lot of people, 605 00:28:35,520 --> 00:28:38,080 Speaker 2: twenty grams was a recommended dosing protocol for a really 606 00:28:38,080 --> 00:28:40,120 Speaker 2: long time. That's what my husband took back in his 607 00:28:40,200 --> 00:28:42,200 Speaker 2: rowing days. That's what he took in his you know. 608 00:28:42,160 --> 00:28:44,440 Speaker 3: Strength game gym days before he met me. 609 00:28:44,720 --> 00:28:46,760 Speaker 2: Now he's just on a lower dose of five grams 610 00:28:46,800 --> 00:28:48,240 Speaker 2: a day, and that's what he just takes with his 611 00:28:48,320 --> 00:28:48,880 Speaker 2: protein shake. 612 00:28:48,960 --> 00:28:51,120 Speaker 3: I only takes three grams a day, but yeah, they. 613 00:28:51,120 --> 00:28:53,480 Speaker 2: Probably the two biggest issues are the dose and where 614 00:28:53,520 --> 00:28:56,320 Speaker 2: your creatine is sourced from. So I would pull it 615 00:28:56,440 --> 00:28:58,720 Speaker 2: right back if you're taking anything more than three grams 616 00:28:58,720 --> 00:29:01,560 Speaker 2: and you're experiencing negatives side effects from that, I would 617 00:29:01,560 --> 00:29:03,520 Speaker 2: pull it right back and obviously make sure if you're 618 00:29:03,520 --> 00:29:05,800 Speaker 2: getting things like headaches, make sure you're drinking enough water, 619 00:29:05,880 --> 00:29:08,720 Speaker 2: you're sleeping properly, all of those other lifestyle factors are 620 00:29:08,800 --> 00:29:11,000 Speaker 2: checked off as well, and then from there, if you're 621 00:29:11,040 --> 00:29:13,720 Speaker 2: still experiencing negative side effects, which are very rare, I 622 00:29:13,800 --> 00:29:16,480 Speaker 2: might say like creating is a very safe supplement. It 623 00:29:16,560 --> 00:29:19,000 Speaker 2: is one of the most used nutritional supplements in the 624 00:29:19,040 --> 00:29:22,480 Speaker 2: world besides protein powder probably, and I would probably touch 625 00:29:22,560 --> 00:29:25,240 Speaker 2: base with say a medical professional just to you know, 626 00:29:25,280 --> 00:29:27,880 Speaker 2: make sure that there's nothing else going on, because that's 627 00:29:27,920 --> 00:29:29,760 Speaker 2: the thing we you know. I'm not going to go 628 00:29:29,800 --> 00:29:32,920 Speaker 2: any more into that completely sidetracked, but yeah, I think 629 00:29:32,960 --> 00:29:35,120 Speaker 2: it's important to touch base with a medical professional if you 630 00:29:35,160 --> 00:29:37,760 Speaker 2: are having negative side effects from that. But yeah, I 631 00:29:37,760 --> 00:29:39,920 Speaker 2: think the most important thing is know where your creating 632 00:29:40,000 --> 00:29:42,080 Speaker 2: comes from and sure it's German sourced, and sure it's 633 00:29:42,120 --> 00:29:45,000 Speaker 2: career pure, and make sure you're having a smaller dose 634 00:29:45,040 --> 00:29:47,160 Speaker 2: and sort of grading up from there. Don't start at 635 00:29:47,160 --> 00:29:49,200 Speaker 2: a really large dose, start at a smaller dose and 636 00:29:49,240 --> 00:29:51,600 Speaker 2: see how you go from there. But the clinical benefits 637 00:29:51,600 --> 00:29:53,200 Speaker 2: are three grams a day. You're probably going to not 638 00:29:53,240 --> 00:29:55,160 Speaker 2: going to get much betterfit from only taking one to 639 00:29:55,200 --> 00:29:57,280 Speaker 2: two grams a day. If you look at the research, 640 00:29:57,320 --> 00:30:00,160 Speaker 2: you really want to be taking what is basically been 641 00:30:00,200 --> 00:30:02,600 Speaker 2: shown in the studies is the effective clinical dose, and 642 00:30:02,640 --> 00:30:05,080 Speaker 2: we know at a minimum that's three grams a day. 643 00:30:05,200 --> 00:30:07,280 Speaker 2: So if you can't tolerate three grams a day, you're 644 00:30:07,280 --> 00:30:09,400 Speaker 2: probably not going to get much benefit from harving that 645 00:30:09,440 --> 00:30:11,320 Speaker 2: dose at all. We really do need to take that 646 00:30:11,360 --> 00:30:14,080 Speaker 2: three grams a day to get the benefits from the mood, 647 00:30:14,120 --> 00:30:15,800 Speaker 2: the cognition the strength. 648 00:30:16,320 --> 00:30:18,240 Speaker 1: Let me talk you through the blends exactly so you 649 00:30:18,280 --> 00:30:19,920 Speaker 1: know what you're looking at. If you're thinking, I wouldn't 650 00:30:19,920 --> 00:30:21,760 Speaker 1: mind giving it a go. You know, it's the start 651 00:30:21,800 --> 00:30:24,000 Speaker 1: of a new year. I'm not feeling my best. Let's 652 00:30:24,040 --> 00:30:27,080 Speaker 1: see for First of all, keep in mind, when you're 653 00:30:27,080 --> 00:30:29,960 Speaker 1: buying any kind of supplement at this time of year, wellness, 654 00:30:30,720 --> 00:30:32,880 Speaker 1: you want it to be formulated by people with a 655 00:30:32,880 --> 00:30:36,160 Speaker 1: science degree, not influencers, because you want to make sure 656 00:30:36,280 --> 00:30:38,560 Speaker 1: what you're getting is what you're paying for. So I 657 00:30:38,600 --> 00:30:40,840 Speaker 1: want to be very clear that we've formulated these based 658 00:30:40,880 --> 00:30:44,200 Speaker 1: on evidence. So the blend, the watermelon Bury blend, which 659 00:30:44,240 --> 00:30:46,520 Speaker 1: is the pink. They're in these gorgeous, lowly colors. I'm 660 00:30:46,520 --> 00:30:49,400 Speaker 1: so happy with them. But this is our vitality mix, 661 00:30:49,520 --> 00:30:53,040 Speaker 1: so per serve. It's got twenty four calories or roughly 662 00:30:53,080 --> 00:30:56,040 Speaker 1: one hundred kilogels, so very low, less than a gram 663 00:30:56,080 --> 00:30:58,040 Speaker 1: of protein and fat as we would expect. There's nothing 664 00:30:58,080 --> 00:31:00,640 Speaker 1: in there that would be giving those nutrients. A total 665 00:31:00,640 --> 00:31:03,000 Speaker 1: of five point five grams of carbs three point nine 666 00:31:03,040 --> 00:31:05,640 Speaker 1: grams of sugars, so less than a teaspoon in that 667 00:31:05,720 --> 00:31:08,400 Speaker 1: sort of serve, which is three hundred mili with cold water, 668 00:31:09,000 --> 00:31:12,760 Speaker 1: sixty milligrams of magnesium to help muscle recovery, three milligrams 669 00:31:12,800 --> 00:31:15,840 Speaker 1: of zinc to support cell health immune function, which is 670 00:31:15,880 --> 00:31:19,120 Speaker 1: twenty five percent of the IRDI. Iodine, a nutrient we 671 00:31:19,200 --> 00:31:22,560 Speaker 1: know many women in Australia are lacking, which has profound 672 00:31:22,560 --> 00:31:25,400 Speaker 1: effects on our thyroid health. We've got thirty seven point 673 00:31:25,400 --> 00:31:27,800 Speaker 1: five micrograms, which is twenty five percent of the IRDI, 674 00:31:27,960 --> 00:31:30,640 Speaker 1: so we felt these were all nutrients very important. 675 00:31:30,240 --> 00:31:31,080 Speaker 3: For women's well being. 676 00:31:31,560 --> 00:31:34,000 Speaker 1: And our three grams of creatan so if you're someone 677 00:31:34,040 --> 00:31:37,280 Speaker 1: who doesn't tolerate caffeine or doesn't want caffeine in your drink, 678 00:31:37,600 --> 00:31:40,880 Speaker 1: the Vitality as a berry flavor is the one for you. 679 00:31:41,520 --> 00:31:45,000 Speaker 1: And then our yellow bag, which is our energy blend, 680 00:31:45,520 --> 00:31:48,040 Speaker 1: this one is slightly different. It's got similar number of 681 00:31:48,040 --> 00:31:51,520 Speaker 1: calories seventeen per serve or sixty nine kilogels, three point 682 00:31:51,520 --> 00:31:54,880 Speaker 1: five grams of sugars, and then it's got vitamin B 683 00:31:55,000 --> 00:31:58,200 Speaker 1: twelve four micrograms. It's got vitamin B six, which is 684 00:31:58,200 --> 00:32:01,080 Speaker 1: involved in energy regulation in the body at three point 685 00:32:01,120 --> 00:32:04,200 Speaker 1: two milligrams. It's got three grams of creating as we've discussed, 686 00:32:04,440 --> 00:32:07,640 Speaker 1: and then fifty milligrams of caffeine, which is about half 687 00:32:07,840 --> 00:32:11,280 Speaker 1: the amount in a strong Barista coffee, so just that 688 00:32:11,320 --> 00:32:14,520 Speaker 1: little energy hit. So I would say these are best 689 00:32:14,600 --> 00:32:18,520 Speaker 1: consumed through the first half a day or after a workout. 690 00:32:19,200 --> 00:32:22,200 Speaker 1: If your caffeine sensitive, I'd be steering clear after lunch, 691 00:32:22,200 --> 00:32:24,520 Speaker 1: so they're much better in the morning. And then if 692 00:32:24,920 --> 00:32:27,280 Speaker 1: that kind of flavored beverage isn't for you, you can 693 00:32:27,360 --> 00:32:30,160 Speaker 1: just use our pure which is basically just the three 694 00:32:30,160 --> 00:32:33,000 Speaker 1: grams of creating that will very nicely mix in in 695 00:32:33,080 --> 00:32:36,560 Speaker 1: any kind of protein drink, course smoothie, could put it 696 00:32:36,640 --> 00:32:39,720 Speaker 1: in your overnight oats and that you could basically take 697 00:32:39,720 --> 00:32:42,160 Speaker 1: that any time. But certainly if you're using it, you 698 00:32:42,160 --> 00:32:44,760 Speaker 1: know I guess going back why you would use it 699 00:32:44,800 --> 00:32:48,080 Speaker 1: for the three benefits The key ones are for muscle 700 00:32:48,240 --> 00:32:53,600 Speaker 1: recovery and strength performance, energy regulation, and then potentially improve 701 00:32:53,760 --> 00:32:57,480 Speaker 1: mood would be the three reasons. And if you were 702 00:32:57,880 --> 00:33:00,440 Speaker 1: training in the gym and going and doing workout, I 703 00:33:00,480 --> 00:33:03,560 Speaker 1: would probably say consume it sort of within that hour 704 00:33:03,680 --> 00:33:06,560 Speaker 1: post training. But if it's just your general performance betnefit, 705 00:33:06,640 --> 00:33:09,080 Speaker 1: it wouldn't matter when you consumed it. Would you agree 706 00:33:09,160 --> 00:33:10,400 Speaker 1: with that recommendation leanne. 707 00:33:10,920 --> 00:33:12,760 Speaker 2: Yeah, if you're taking it from like a mood or 708 00:33:12,760 --> 00:33:15,480 Speaker 2: an energy perspective, it wouldn't matter. But if the goal 709 00:33:15,760 --> 00:33:19,000 Speaker 2: is to improve your strength in your training, there is 710 00:33:19,080 --> 00:33:21,720 Speaker 2: some research that does say that creatine is a little 711 00:33:21,720 --> 00:33:24,000 Speaker 2: bit better uptaken by the body with the one is 712 00:33:24,040 --> 00:33:26,600 Speaker 2: to one ratio of carbs and protein. So if you're 713 00:33:26,600 --> 00:33:28,960 Speaker 2: doing that, best to take the creatine, say with your 714 00:33:29,000 --> 00:33:31,920 Speaker 2: post workout meal or with your pre workout meal, so 715 00:33:32,040 --> 00:33:34,080 Speaker 2: you might you know, have some eggs on toast and stuff. 716 00:33:34,080 --> 00:33:36,320 Speaker 2: Then you might go train. If you're lucky enough to 717 00:33:36,360 --> 00:33:38,520 Speaker 2: train at say ten or eleven o'clock in the morning. 718 00:33:38,800 --> 00:33:40,680 Speaker 2: Most of us kind of aren't that lucky at work, 719 00:33:40,720 --> 00:33:43,280 Speaker 2: but if that's something within your flexibility of the day, 720 00:33:43,320 --> 00:33:45,000 Speaker 2: that's great. If not, you might want to have that 721 00:33:45,040 --> 00:33:46,720 Speaker 2: as a post workout kind of meal. 722 00:33:46,960 --> 00:33:48,160 Speaker 3: So go do your training session. 723 00:33:48,200 --> 00:33:49,800 Speaker 2: You might have lunch, or you might have dinner after 724 00:33:49,840 --> 00:33:52,360 Speaker 2: your training session, and then you'd have your creatine. Because 725 00:33:52,400 --> 00:33:54,480 Speaker 2: there is that small amount of research, but that's really 726 00:33:54,520 --> 00:33:57,280 Speaker 2: for people looking for that real upper edge. You'll really 727 00:33:57,360 --> 00:34:00,000 Speaker 2: quite a serious athlete, or you know you're looking to compete, 728 00:34:00,200 --> 00:34:03,080 Speaker 2: or you're really looking to maximize your gains. I don't 729 00:34:03,120 --> 00:34:06,120 Speaker 2: really consider the timing when I take my creatine. I 730 00:34:06,160 --> 00:34:08,040 Speaker 2: just aim to take it daily because for me, it's 731 00:34:08,040 --> 00:34:10,160 Speaker 2: half the battle is just remembering to take it. I 732 00:34:10,200 --> 00:34:12,839 Speaker 2: don't really push myself to be quite religious with the 733 00:34:12,840 --> 00:34:15,400 Speaker 2: one is to one uptake of protein and calves with that. 734 00:34:15,440 --> 00:34:17,120 Speaker 3: But if you are a more serious. 735 00:34:16,760 --> 00:34:19,160 Speaker 2: Trainer, a serious athlete, you do want to try to 736 00:34:19,200 --> 00:34:21,240 Speaker 2: take your creatine with a bit of calves and protein 737 00:34:21,360 --> 00:34:23,960 Speaker 2: on board. Now just go back to the energy blend 738 00:34:24,000 --> 00:34:26,320 Speaker 2: for a minute, Susie, because we did get an email 739 00:34:26,560 --> 00:34:29,440 Speaker 2: just the other day asking about the RDI of the 740 00:34:29,560 --> 00:34:32,080 Speaker 2: B vitamins in our energy mix. So we have added 741 00:34:32,320 --> 00:34:34,840 Speaker 2: vitamin B twelve and vitamin B six, which we know 742 00:34:34,880 --> 00:34:38,200 Speaker 2: are good from an energy harnessing perspective, and we have 743 00:34:38,400 --> 00:34:41,120 Speaker 2: got about two hundred percent of the RDI of both 744 00:34:41,120 --> 00:34:44,200 Speaker 2: of those B vitamins in there. So to give you context, 745 00:34:44,280 --> 00:34:48,200 Speaker 2: the upper limit in America for B vitamins is about 746 00:34:48,200 --> 00:34:50,799 Speaker 2: one hundred milligrams of vitamin B six. In Australia it's 747 00:34:50,800 --> 00:34:55,040 Speaker 2: about fifty milligrams, so we significantly below the upper limit 748 00:34:55,160 --> 00:34:58,400 Speaker 2: of that. Yes, we're having more than the recommended daily intake, 749 00:34:58,600 --> 00:35:02,200 Speaker 2: but because we have created a scientific blend of energy. 750 00:35:02,480 --> 00:35:06,120 Speaker 2: We are giving our consumers more of that energy boost 751 00:35:06,160 --> 00:35:08,759 Speaker 2: is still a very safe limit. Bee vitamins are also 752 00:35:08,840 --> 00:35:11,920 Speaker 2: water sober, so generally what the body doesn't need. 753 00:35:11,840 --> 00:35:14,360 Speaker 3: Or utilize, you will essentially just pee it out. 754 00:35:14,719 --> 00:35:17,560 Speaker 2: And as I mentioned, we're a lot further away from 755 00:35:17,560 --> 00:35:20,200 Speaker 2: that upper limit. It is over the recommended it's just 756 00:35:20,280 --> 00:35:22,799 Speaker 2: the daily limit. But to give you some context, it's 757 00:35:22,800 --> 00:35:24,920 Speaker 2: got about a third of the B twelve in something 758 00:35:25,000 --> 00:35:27,319 Speaker 2: like a brocker, and as Zusie mentioned, it's about half 759 00:35:27,360 --> 00:35:29,840 Speaker 2: the caffeine amount in a creatine. So it's essentially like 760 00:35:29,880 --> 00:35:32,120 Speaker 2: a little bit of a pre workout drink, so you 761 00:35:32,160 --> 00:35:33,640 Speaker 2: could take it as a little bit of a morning 762 00:35:33,680 --> 00:35:35,799 Speaker 2: pre workout drink. It doesn't have all of the things 763 00:35:35,800 --> 00:35:37,600 Speaker 2: in there that give you the jitters that give you 764 00:35:37,640 --> 00:35:39,560 Speaker 2: the big buzz, but it will give you more of 765 00:35:39,600 --> 00:35:42,759 Speaker 2: a natural energy boost because we have used organic match 766 00:35:42,760 --> 00:35:45,160 Speaker 2: of green tea powder and a little bit of ginzen 767 00:35:45,239 --> 00:35:47,080 Speaker 2: extract and a little bit of granite in there as 768 00:35:47,080 --> 00:35:49,360 Speaker 2: well to give you that natural energy boost. But I 769 00:35:49,480 --> 00:35:51,520 Speaker 2: just wanted to clarify that that is still a very 770 00:35:51,600 --> 00:35:55,120 Speaker 2: safe limit of bee vitamins obviously, but our products are 771 00:35:55,160 --> 00:35:59,480 Speaker 2: also formulated supplementary sports foods, so they're not designed for children. 772 00:36:00,040 --> 00:36:02,160 Speaker 2: And we have had a couple of questions about pregnancy 773 00:36:02,160 --> 00:36:05,920 Speaker 2: and breastfeeding. There is some emerging evidence that creating can 774 00:36:06,000 --> 00:36:09,880 Speaker 2: be useful for the fertility and the pregnancy period, and 775 00:36:09,920 --> 00:36:12,800 Speaker 2: in particular the postpart and brain fog period. I myself 776 00:36:12,840 --> 00:36:16,120 Speaker 2: am taking creating. I am still breastfeeding Tilly, but we 777 00:36:16,280 --> 00:36:18,000 Speaker 2: need to say that it is something that you need 778 00:36:18,120 --> 00:36:21,279 Speaker 2: to check with your healthcare professional about. There is no 779 00:36:21,840 --> 00:36:25,160 Speaker 2: research that says it's completely safe to take creatine well 780 00:36:25,200 --> 00:36:27,799 Speaker 2: pregnant of breastfeeding, but there's also not research to say 781 00:36:27,800 --> 00:36:30,839 Speaker 2: that it is unsafe. The issue with pregnancy and breastfeeding 782 00:36:30,920 --> 00:36:33,000 Speaker 2: is that you're not really going to get ethics for 783 00:36:33,160 --> 00:36:35,800 Speaker 2: pregnancy and breastfeeding. Like it's very difficult to get ethics 784 00:36:35,800 --> 00:36:39,960 Speaker 2: approval for those quote unquote conditions of pregnancy and breastfeeding. 785 00:36:40,280 --> 00:36:42,840 Speaker 2: So it's sort of one of those things where researchers 786 00:36:42,920 --> 00:36:44,400 Speaker 2: never have a lot of money. So if they're going 787 00:36:44,480 --> 00:36:47,120 Speaker 2: to put people in studies, it's going to be healthy, 788 00:36:47,200 --> 00:36:49,239 Speaker 2: active people. It's going to be you know, it's not 789 00:36:49,280 --> 00:36:52,520 Speaker 2: going to be those particular subgroups of pregnancy and breastfeeding 790 00:36:52,680 --> 00:36:55,920 Speaker 2: generally unless a company had a real specific interest in it. 791 00:36:55,960 --> 00:36:57,799 Speaker 2: So there's no research to say it's safe, but also 792 00:36:57,840 --> 00:36:59,919 Speaker 2: it doesn't say it's unsafe, but you're best to check 793 00:37:00,080 --> 00:37:02,880 Speaker 2: with your healthcare professional if you are pregnant or breastfeeding 794 00:37:02,880 --> 00:37:04,839 Speaker 2: and you are wanting to take creatine as well. 795 00:37:05,520 --> 00:37:08,000 Speaker 1: All right, well, I think what we will do now 796 00:37:08,239 --> 00:37:11,719 Speaker 1: is refer you to our website designed Bydietitians dot com, 797 00:37:11,760 --> 00:37:14,720 Speaker 1: where you can see our entire evidence based supplement range, 798 00:37:14,760 --> 00:37:19,320 Speaker 1: including our new three skews of creating, Energy, Vitality, and Pure. 799 00:37:19,960 --> 00:37:22,160 Speaker 1: It's got the information that with some of the information 800 00:37:22,160 --> 00:37:24,640 Speaker 1: we've spoken about on there. But we will continually update 801 00:37:24,680 --> 00:37:27,400 Speaker 1: you on our podcast this year about new and emerging 802 00:37:27,440 --> 00:37:30,760 Speaker 1: research when it comes to creating, certainly it's a new area. 803 00:37:30,800 --> 00:37:33,839 Speaker 1: We're very happy to take questions or dms on our 804 00:37:34,000 --> 00:37:38,440 Speaker 1: nutrition couch or designed by Dietitian Instagram page. These are 805 00:37:38,440 --> 00:37:39,960 Speaker 1: the best ways to get in touch with us. We 806 00:37:40,040 --> 00:37:42,800 Speaker 1: frequently scan those for questions to cover on the podcast. 807 00:37:42,880 --> 00:37:45,920 Speaker 1: But because this is kind of a very new supplement 808 00:37:46,280 --> 00:37:48,480 Speaker 1: and a lot of women listening will be thinking, oh. 809 00:37:48,360 --> 00:37:50,000 Speaker 3: Is it for me? How do I take it? 810 00:37:50,120 --> 00:37:52,520 Speaker 1: Not sure we've really tried to cover those areas today, 811 00:37:52,719 --> 00:37:54,759 Speaker 1: but if you do have any specific questions, feel free 812 00:37:54,760 --> 00:37:57,680 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 00:38:01,520 --> 00:38:03,960 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 00:38:07,840 --> 00:38:11,520 Speaker 1: to bring credibility to women's wellness and to help all 817 00:38:11,560 --> 00:38:14,560 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 00:38:17,000 --> 00:38:20,040 Speaker 1: a supplement that could have some profound effects on your strength, 820 00:38:20,160 --> 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 --> 00:38:28,279 Speaker 3: Absolutely it's going to be the step on one of 823 00:38:28,280 --> 00:38:29,319 Speaker 3: twenty twenty five. 824 00:38:29,520 --> 00:38:32,279 Speaker 2: And there are also a range of FAQs on our 825 00:38:32,280 --> 00:38:34,640 Speaker 2: website designed by dietitians as well. So there's a little 826 00:38:34,680 --> 00:38:37,800 Speaker 2: tab for FAQs about our proteins, about our hot chocolates, 827 00:38:37,800 --> 00:38:39,960 Speaker 2: and also about the creating ranges as well. So if 828 00:38:39,960 --> 00:38:42,280 Speaker 2: you have a burning question, head to the website first, 829 00:38:42,280 --> 00:38:44,560 Speaker 2: and if it doesn't answer your question, then yes, send 830 00:38:44,640 --> 00:38:46,280 Speaker 2: us a DM on Instagram and we'll try. 831 00:38:46,120 --> 00:38:46,800 Speaker 3: Our best to answer. 832 00:38:47,239 --> 00:38:49,480 Speaker 1: So thanks for listening to our bonus episode. We will 833 00:38:49,520 --> 00:38:51,880 Speaker 1: see you as usual full next Wednesday for our regular 834 00:38:51,880 --> 00:38:54,640 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 design bidietitians 836 00:38:57,440 --> 00:39:00,400 Speaker 1: dot com for our latest evidence based supplement range. 837 00:39:00,560 --> 00:39:02,480 Speaker 3: Thanks for listening. Touch to you guys next week