Creatine for brain health & physical performance | Dr Eric Rawson

The Proof with Simon Hill

Simon Hill

Self-improvement, Education, Health & Fitness, Nutrition

4.9 • 3.1K Ratings

🗓️ 20 June 2022

⏱️ 121 minutes

🔗️ Recording | iTunes | RSS

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Summary

In Episode #212, Dr Eric Rawson joins me to examine the muscular and cognitive effects of creatine. Performance supplementation is a flooded field. With supplementation sceptics on one hand and relentless marketing promotion on the other, it can be difficult to know what to believe. Dr Eric Rawson joins me today for an in-depth conversation on creatine, breaking down everything you need to know about this widely studied compound. In this episode, we cover the basics of creatine consumption and push deeper into specific, common questions people may have. You will learn about the muscular performance and brain health benefits of creatine for people of different demographics, including age, gender, and diet. Dr Rawson also outlines dosage guidelines, addresses common concerns people may have, and speaks to the evidence we have about safety. Specifically, we cover: Intro (0:00) Breakthrough Creatine Research (1:53) What Creatine is (11.00) Is Creating Essential? (12:48) Testing Creatine Levels (17:10) Vegetarian vs Omnivore (23:01) Improving Performance (28:40) Analyzing Other Compounds (52:24) Safety of Supplements (1:05:48) Gender Impact (1:21:30) Creating Dosage (1:27:50) Brain Health & Creatine (1:29:06) Outro (1:57:55) Dr Rawson offers specific guidelines that you can action, as well as covering the science behind why. In a world where anyone and everyone online makes nutrition claims, it’s critical to have reliable, rigorous evidence to support these. I hope you found this episode clarifying and useful. If you enjoyed hearing from Dr Rawson, you can connect with him via Twitter. You can also read more at his university faculty page, or email him if you have further questions. Thank you to The Proof friend Eimele Essential 8 for sponsoring today’s episode. Eimele Essential 8 offers the right nutrients, in the right doses, to complement a plant-rich diet. To save 5% on your first order, head to theproof.com/friends. Make sure to head to theproof.com/podcast for the full show notes. Enjoy, friends. Simon Want to support the show? If you are enjoying The Proof a great way to support the show is by leaving a review on the Apple Podcasts or a comment on YouTube. It only takes a few minutes and helps more people find the episodes. Simon Hill, Msc, Bsc (Hons) Creator of Theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube, or Listen on Apple/Spotify Connect with me on Instagram, Twitter and Facebook Download my complimentary two week meal plan and plant performance

Transcript

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0:00.0	Hey there, I've got a very quick message to share with you before we jump into the episode.
0:06.5	Let's keep this under 30 seconds, shall we?
0:09.9	This episode is proudly brought to you by Amille.
0:11.9	Amille is a plant-based wellness company focused on formulating evidence-based supplements
0:16.6	to optimize our health.
0:18.2	I personally take Amille's essential aid multi-nutrient, so I start my day, which contains eight
0:23.7	essential nutrients in the right forms and dosages to perfectly complement a plant-rich
0:28.5	diet.
0:29.5	Amille offers no magic pills or hyperbolic claims, just good quality supplements that we
0:34.8	can trust.
0:35.8	To check out Amille and get 10% off your first order, visit theproof.com forward slash friends.
0:41.4	I'll pop a link to that in the show notes.
0:45.2	It is health-the-absence of a deficiency-related disease or is health something more optimal.
0:50.4	And that's a big question, and I think we'd have to answer it in the context of vegetarians,
0:55.7	older adults, people with certain types of neuromuscular disease, acycopenia, certain types
1:01.7	of depression are very responsive to creatin, so those patients may have reductions in
1:06.6	brain creatin.
1:07.6	So it really is a hard question to answer.
1:13.0	Welcome to theproof podcast, a space for science-based conversation exploring the health
1:17.9	and longevity benefits that come with mastering nutrition, physical exercise, mindfulness, recovery,
1:25.0	sleep, and alignment.
1:26.9	Facts, nuance, and trustworthy recommendations minus the hyperbolic.
	...

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