Bridget Moroney 00:04
Welcome to the performance RX podcast the ultimate destination for anyone who wants to perform better in the gym and live a better life outside it. Whether you're just starting your journey or you're a seasoned pro. This show covers a wide range of topics to help you reach your potential and live your best life. Each week on this podcast, I'll be bringing you expert interviews, personal stories and actionable advice to inspire, educate and empower you to reach your goals. So hit follow, grab your headphones and get ready to take your health and performance to the next level. Hey, everyone, welcome to today's episode of the performance arts podcast. I'm your host, Bridget Moroney, and today we're taking a journey into the heart of what it means to live and breathe your sport and fitness journey. This isn't about playing a sport it's about embodying it, pushing your limits and overcoming barriers. In today's best of Episode I'm excited to present a curated selection of episodes that speak to the soul of dedicated fitness enthusiast and athletes just like you my first clip comes from Episode 32 of the performance arcs podcast, a discussion on confidence building and owning your power with Halle stocks. If you're listening to this episode, it's a pretty safe bet that you faced challenges both physical and beyond Holly stalks a physical therapist turned coach shares her journey of resilience in healing from battling severe anorexia to conquering self doubt Holly's story is a masterclass in thriving. Consider this episode, your personal pep talk exploring the power of growth mindset and the impact of taking control of your own health journey. Let Holly remind you that you're more powerful than you think.
Halley Stocks 01:47
Yeah, well, I think a big part of it was just a mindset shift. I, you know, I always told myself that I lacked self confidence so that I struggled with self confidence that it was hard for me. And because I told myself that all the time, it was my reality, it was what I believed. So part of it was realizing that self confidence is your belief in your abilities, your qualities and your judgments. It's being a, it's having assurance and trust, and your ability to handle different situations. So for me, it was realizing that I could handle my emotions on the other side of an experience. Now, I think that there's a little bit of nuance when we come to self confidence versus confidence. So confidence, like in a specific skill, takes competence. If you, I think, if Chris Williamson says that confidence without competence is self delusion. So if you can't just tell yourself that tell yourself something that that you have no evidence to back, that's, that's delusion. But at the same time, I kind of dealt with the opposite problem where I had competence, but I lacked competence. And that was because of a lack of self belief. So learning to trust myself more learning to trust my in my abilities to handle a situation, learning to trust in my abilities, and that I can get to a goal if I focus on it, and I continue to try. Those are the things that led me to build myself competence. And then my confidence in specific skills comes from doing that skill and building the competence in that skill. So that means that it will that that takes courage then to actually step into a specific task that you don't have competence in yet to build that competence. So then that generates the confidence in that task specifically. So I think we sometimes get tired, or we get confused between competence and self confidence, which is self confidence is coming more from inside of you, I believe in my self to do this task that I will eventually become good at down the line. Hopefully, I continue at it. And that'll build competence in that specific task. But my confidence in myself has more to do with my ability to handle my own emotions, and my ability to, to step into these other areas and to take to be courageous.
Bridget Moroney 04:05
Yeah, it's interesting, the thing that kind of came up for me when I was like listening to, you know, describe all that explain all of that is the phrase that got popularized popularized. By Glennon Doyle is, you know, I can do hard things or you can do hard things, which when her book came out, like that was like, you know, New York Times bestseller and everyone a lot of people that I know, they read that book, they love that book, that was like their mantra. And yet in my in my thought, in my observation, I was just like, Okay, this is great to say, but are you actually going out and doing the hard things right, to your point, they're like,
04:39
it's great to tell yourself these things, but until you actually step in, to, you know, I guess the arena, if you will, and do the hard things like what what are how are you developing that further? Right. And I think that's the thing is it takes self confidence to go do the thing because you have to believe in your ability to go do the thing. And then by going and doing the thing And you build the confidence in that thing. And that could be anything. It could be your job, it could be relationships, it could be a sport, it can, it can be whatever that task is, but it stems from having the confidence to go do the thing. Yeah, knowing that you might fail, and that's okay. If you're not failing, you are limiting yourself, you're leaving cards on the table, that you are not failing, you're not pushing yourself, and you're not going to be really reaching your potential.
Bridget Moroney 05:25
So failing is a good thing. Absolutely, you're either I forget, like, what the the quote is, it's like, what is it? You're, I'm either winning, or I'm learning or something, or I'm either succeeding or I'm learning, right? So it's like, yeah, not being afraid of a failure. And again, it's like, it's, it's exacerbated by social media, because, you know, everyone, at least anyone who's put on who's on social media, like they're subjecting themselves to different types of criticism and, and, you know, judgment or just even observation, and I don't mean criticism in like, a negative way. But like, anytime someone has a certain opinion about something, that's, that's a critique, right. And so I feel like a lot of people get themselves kind of, you know, they backed themselves into this corner here, where, you know, again, it's like, until the circumstances are perfect, or, you know, they know that they won't fail, they're not going to try and again, like, you know, as, as you and I both know, like, you know, the failure is kind of like where the the secret sauce is, because that's how you get better. Yeah, if you're waiting
Halley Stocks 06:33
for the perfect time, it's never gonna be there. You're gonna be waiting forever to guarantee that there's going to be a success with everything that you try. I mean, I think there's so many examples you can look back to like Michael Jordan was cut from his high school basketball team, or there's, you know, a million examples of these people who had massive failures before they succeeded. But it it's the consistency it's the continuing to try and continuing to try and continue to move and progress towards that goal that leads to success. It's not expecting success the first time you try.
Bridget Moroney 07:09
Now let's pivot to another inspiring episode. That's all about leveling up your health and fitness game. This clip is from Episode 28. Leveling up with Amanda Ward, a certified primal health coach who takes us on a journey from struggle to healing battling gut and autoimmune issues, Amanda cracked the code on dietary oxalates, leading her to launch primal point health. This episode talks about nutrition, gut health and finding the balance that fuels your potential. So whether you're a fitness enthusiast or an athlete aiming high, this episode is packed with insights to amp up your game.
Amanda Ward 07:46
Well, kind of backing up just a little bit to your comment about the like the powders and stuff. So I think that we have a real problem or an unhealthy obsession with super foods. And I think that we are overdoing it. And we think that more is better. And it just kind of gets perpetuated to where, you know, okay, I can't maybe go to the gym four times a week, but I can eat, drink, slam down the smoothies. And so that makes me healthier, right? Not necessarily. And when you're talking about superfoods, I personally think that the supplements and the multivitamins fall into this category, I think that we are overdoing it on certain things. And we're not asking questions, and I think the multi definitely fits into this category. I think that a lot of people aren't considering the long term effect of things, putting them in their body because it's if it's something that you're taking every day, or multiple times a day, you really want to make sure that a you need it and then be you know, you're using it and it's not harming you. So and the supplement is like that's a whole other can of worms as far as supplement quality and all that stuff but when it comes down to like covering yourself for those deficiencies that you think that you have, well, I'm just gonna take a multi and I'm good well, the the nuance there is that you know your body, your body wants the natural source so your body doesn't even the most advanced supplements you're probably going to be putting them out honestly. So your body wants to get the real nutrition and from the real food. So you're probably wasting your money and then you might worst case scenario be adding you know, some icky ingredients into your your tissues in your body that you don't really want to be building up long term. So I I like to ask the question because I'm a primal health coach. So I'm very ancestral based and so I like to ask the question, okay, well what what our ancestors do and I get all kinds of rebuttals to this and, and that's fine. I think crud questions are great, and I definitely welcome them. But I don't think that, you know, it's necessary in all cases, I think some gaps and some deficiencies are definitely there. And when you need help, you need help for sure. But the average American just taking a multi not having bloodwork done, not really knowing what they're deficient in and not working with someone to help guide them through it. That can be a recipe for disaster. We don't want to depend on supplements long term anyway, we want to figure out like, what's the root cause, you know, why am I you know, having this deficiency. So I think it's just a conversation that needs to be had. And just don't make the assumption. And, you know, when you're talking about deficiencies, I am leveling up, I have to bring up the Oregon factor the Oregon meat, so I don't know if you're down with Oregon meat. I don't know, you know, if your listeners are open to it, but it is, you know, I hate to be the corny person and say it but it's nature's multivitamin. So I have been doing organ meat, actually not that long. So I've been doing liver for probably about three years now. And then it took me a while to get on the train with like other organs like kidney and heart. Probably about a year now for me. But um, when I first had liver, I was like, I felt amazing. I was like, Oh my gosh, where has this been my whole life? I feel amazing. So I think that that is feedback. Like that's like, okay, my body really enjoyed that my body used that. And that made me feel good. So do you get that from your malty? I mean, maybe not. Maybe, maybe not. But I think it's just worth asking the question, you know, what would our ancestors do? Because we are so disconnected from from nature and our food system to the point where we don't even think about, you know, what's already kind of provided for us, like, the organ meat example. So So yeah, I think that part of leveling up is looking at, you know, and if you really just don't want to do origami, okay, I think that there's other options for sure. But I think that the nutrient factor there you you get nutrients and organ meat that you just don't get elsewhere. So yeah, I
Bridget Moroney 12:33
mean, it's so interesting. And I've brought this up in you know, with other coaches and other episodes, as well. But it's like you bring up you mentioned our ancestors there and and I completely agree. I mean, even you know, in modern day, like if you look at nomadic tribes, like they eat the whole animal, right, like, and you bring up like this overuse and over obsession of like supplements, like collagen is always like the thing like, oh, you know, like, you go to the, you go down the supplement aisle, you go down the beauty aisle, and there's frickin collagen everywhere. And, you know, to your point, and again, this is maybe just an overgeneralization, but it's like, where do you think that collagen is coming from? Right? Like, if you think about, like, organs, connective tissues and things like that, you know, and again, just kind of like, acknowledging that these hunter gatherer tribes did and still do in the, you know, in the case of the tribes that are that are still here, you know, active in other parts of the world, like, they take the whole animal there, and you know, maybe they don't eat like, every bit but every part of it gets used and, you know, the average individual, you don't need to pop an iron pill. You don't need to take a multivitamin, like eat some liver, you know, eat these things that like, have these vitamins in them already. Right?
Amanda Ward 13:51
Yeah. And just try it like going back to that very at the very beginning when we were talking about, like just growing and experimenting. Just try it never tried it. You can't knock it right, so Exactly.
Bridget Moroney 14:05
Now let's explore the exciting world of fasting and innovations that can optimize your health in Episode 22. Intermittent fasting done right with Shark Tank, entrepreneur, and CEO of life stacks, Zach Schreier, Zach shares his personal journey towards fasting and creating products to enhance the fasting experience, we get into the benefits of fasting, the science behind it and practical strategies for making fasting part of your daily routine.
Zack Schreier 14:33
Sure, well, I love that you mentioned empowerment. That's definitely a key piece of the framework that we use for thinking about what we're doing with supplements and other lifestyle interventions. It's also sort of how I view like being alive actually, like, you have this resource, which is like you've got your time you've got your body, you've got whatever sort of social capital and physical capital and monetary capital is available to you and your net worth and all that. And then it's just like, how do you use that to To get the outcomes that matter, I think it's really important to actually realize that, you know, well, this document that we have is not in our control. So we didn't, you know, I didn't choose the body that resulted in type one diabetes, or whatever it is, the actions that I take, you know, starting right now are under my control to some extent. So that's really the, that's the, that's the room we've got to play with, like, that's the sort of value of being a decision maker and a thinker, is that you actually do get to shape your trajectory through the world. So yeah, I think, you know, I think over time, the type one diabetes has sort of become this sort source of, of empowerment. For me, it's really just sort of put health front and center, which, you know, it's implicitly at the center of everything for everybody. But making it explicit actually allows me to sort of act on that, you know, maybe with a little more resolved than, than most people tend to. So yeah, I think that that you're right, that that has sort of catalyzed these different businesses.
Bridget Moroney 16:00
Speaking of your businesses, let's kind of go back to So you mentioned, you know, so, again, you you started with with huevos Ahmed, that's how a lot of people may know you, but you're actually, as you mentioned, the beginning of this episode, your I guess it's launched now, live stacks, your current venture? Yes, you
Zack Schreier 16:17
launch? Yeah, we, we did a, so basically, I'll talk about the product a little bit. So basically, a couple years back, we started looking into the supplement industry, and just thinking about what sorts of things, you know, we could take that would add value to our days. And pretty quickly, we realized that supplements, stacks, would would go farther than individual supplements. So stacks are just comp combinations. And part of the thinking there is that typically, if you're gonna get a huge impact from one compound, it's going to be fairly unsustainable, so thick of you know, thick of this whole class of things like drugs, drugs, basically shift the system in such a way that you can notice these pretty immediate impacts. And then there's a down regulation that happens, and then you end up being worse off for having for having, you know, introduced this roller coaster of peak Valley, where, you know, better probably just to stay away. And, and not much like this isn't that way, because it's gonna create these deficits in the long run. With with supplements, if you're taking something that it has a huge and noticeable impact on your performance, or your mood, probably, there's going to be some sort of crash. So think of high dose caffeine, or thinking of dopamine precursors to get access, things like that. And so basically, our thesis is to combine these things in appropriate dose ranges that are sustainable and repeatable over the long run, and basically, synergistic combos that that nudge you in the right direction, so you feel noticeably better, but in a way, that's basically created by raising your baseline. So it's not like we're biasing the system, pushing it above some threshold, and you're noticing this huge performance, you know, a spike and then dip, it's more like you're supporting all the systems that contribute to healthy performance. And because you're doing that, and with synergistic and holistic, then you get this sort of natural and natural performance boost that increases over time. So that was sort of the, that's, you know, how we came up with life stacks, and how we started to formulate our products. And then we realized that most people don't want to add pills to their day. You know, if you're gonna, if you're gonna be a zealous selling consumer right now, you're probably sourcing your own powders and weighing them out doing your own research. And we realized that we wanted to basically invite more people to benefit from supplements without them having to go through that sort of hassle of sourcing their own stuff and doing their own research. And the easiest way to get people to adopt something like that, is to offer it in delicious and intuitive formats. So our thinking was basically to take an energizing supplement stack and add it to coffee. So we created an ABA coffee product that's MCT based, that basically just provides all the energy in a sustainable way. And then the last piece of evolution or evolution here was basically the realization that as I mentioned earlier, that that fasting is pretty under supported from a product standpoint. And you know, as pastors ourselves, myself and my my co founder, Vincent, we wanted products that were synergistic with that lifestyle. So we chose MCT as the base of our edit coffee product. MCT is a healthy fat that is ketogenic. So it just it basically allows the body to burn more fat more quickly. And then the software stack is delivered on that base of MCT. And of course, it's all delicious and tasty so that your coffee ritual is upgraded really holistically. Are
Bridget Moroney 19:41
you ready for an episode that will leave you inspired and motivated? Then get ready for this clip from Episode 21. Coming to life with Iron Man and Guinness World Record holder Thomas Island join me for a conversation with Tom Island and Iron Man and Guinness World Record holder. Tom's dedication to overcoming obstacles is on spiring as a coach and mentor for the neurodivergent community, he shares how he uses his experiences to empower and inspire others to reach their true potential. I talk about this a lot with with my own coaching clients, and just like a deeper why, and I think, you know, like, what you just explained is like, a beautiful example of that, not just it's for your own personal aspirations. But there's something bigger there for, as you mentioned, for people, your peers in your community. And, and, you know, especially for people like you mentioned, you know, who are on the autistic spectrum, who are constantly are often told no, and you can't, and they face setbacks, and are maybe led to believe that like, well, you know, that first failure? Well, that's it then like, don't try again, and again, and again, I think so many people that regardless of their, their abilities, but yeah, I mean, gosh,
20:59
and I see it a lot with my clients, particularly as they're looking for love or a girlfriend, but they are maybe a little socially awkward, or they haven't found someone who's willing and able to accept them as they are and be patient with them through their difficult times or through a job search, they get a job or they get fired. And then it's like, oh, that's it, I'm done. That was all I've got are, or even get even getting past the interview process. It's it's daunting for people with autism to sit down, answer questions, draw upon relevant experience, if they don't have any to begin with. Or if they did fail, discuss what they learned and how they bounce back and become better for it. They're not making that connection or explaining what they've learned and recruiters like, yeah, next. So that's what I think are, again, what appears on and off the autism spectrum, need to see that they will have failures, they will get fired, they will have to quit a job, sometimes they may get rejected. But that's all leading them towards something better. They get and it can be difficult to see what hasn't happened yet, or to envision what is to come. But by having hope that better times are ahead, that you can make the change towards something better. That can lead to much better outcomes. And I think it's really a little bit of an injustice or a disservice for some people on the autism spectrum, particularly to have college degrees, like I know, one young man who got an engineering degree, but because of his social difficulties, he had to sell for stocking boxes at a Walmart. That's the only job he could get. Do you think someone with an engineering degree should be stocking boxes at a Walmart? I don't think so either. And thankfully, he did join an organization that did find use of his engineering degree. And he went on to get a job as a computer numerical control machinist. And so there are so many skills, so many qualified individuals, again, on off the autism spectrum that have degrees, but for whatever reason, employers are not seeing those gifts or the potential and the possibilities of what people on the autism spectrum in particular, can bring to the table, they just see someone who can't look them in the eye or doesn't know how to answer questions, or just wants to talk about Star Wars all day or something. They see the problems and the perils instead, the potential and the possibilities. So I'm actually working with an organization called the unique labeled project, I'm on their board, to show employers that people with autism have something to offer your organization, they love working with computers, they can do mundane tasks, they're very detail oriented, as these CNC machine jobs often are. So these are the candidates that will help you and your clients,
Bridget Moroney 23:44
I think the word that comes to mind is is empathy. Right, and just seeing the common humanity, right, seeing individuals, as human beings who have, you know, hopes and dreams and challenges and, and but different abilities and gifts and everything else like that. So
24:02
very much so and that's actually something that the uniquely able project really focuses on the words we use to describe somebody with a diagnosis, you could say someone has a disability, an employer hears that they're thinking, this conversation just became about charity, or this person's a charity case. Whereas if you say, I know someone who has some unique abilities, or their unique labeled, and the employer say, oh, unique label, tell me more about that. So they're more turned out well by someone with unique abilities or someone who's uniquely abled. So the mission or the underlying wish, if you will, of the unique label project is to do away with terms like disability and make conversations less about charity, and more about change. Because your organization can and will change for the better when uniquely abled individuals are put to work. And that's going to make for better outcomes all around. So being mindful of the words that we use to this grab ourselves and others, I think is going to make a huge difference. And I'll quickly touch on my own personal preference as to language. So I say I am on the autism spectrum, or I'm a person with autism or I have autism. This is called person first language. I see myself as a living, breathing human being first and foremost, and my diagnosis is further down the road, I have so much blood for me like I am a man, I am a son, I am a brother, I am a nephew, I am an uncle, I am a speaker, I am a coach. I'm an author, I'm an Ironman, I'm all these things. And I just happen to be on the autism spectrum. That's a person first language. Then there's identity first language, people who say I'm autistic, or I'm an autistic, those that want to make or choose to make their diagnosis a huge part of their identity and kind of lead with it. Whereas I believe that if we want to be acknowledged and accepted by humanity, we must first acknowledge and accept our own humanity. And if you leave with you saying you're autistic, you kind of diminished or dismissed your own humanity, or your own, that you are a person and that you have something to offer you are part of the human race. So that's why I choose as unpopular as my point of view may be, I choose to say, a person first, with autism a distant second, or even further than second down the line. All right, let's
Bridget Moroney 26:28
wrap up this powerhouse of inspiration with a deep dive into supplements for performance, health and longevity. In episode 11 of the performance RX podcast, Christina Hackett, a pharmacist, passionate about preventative, and holistic medicine discusses supplements for health performance and longevity, get ready to learn all the details and research about supplements that contribute to both performance and a long and healthy life. Let's start off with creatine. So I I brought this one up just because one, it's one of the most well researched sports supplements out there. But it became popular like in the 90s, or whatever. And people have just done loads and loads of research. And the research shows that it has quite a bit of efficacy when it comes to performance. And also other research that I've seen, and you can probably explain a little bit more, but it does link into that anti aging and an even just I think like cognitive function. The reason why I'm bringing up even though it is so well researched and so popular, I still feel like there is some sort of stigma or misconception around especially for women. I remember that was that was kind of the misconception early on is like, oh, it's like a steroid, and you're gonna blow up like a like a, like a bodybuilder. And that's not necessarily true. Yeah. So I guess speaking of creatine, you know, you know, how does it help in regards to performance? And then also like, what are some of the health benefits, you know, side effects, and we can talk about dosage and everything else? Yeah, too. So
Christina Hackett 27:57
creatine is I mean, there's like more than 500 published studies about it, it's really well researched. It exists in our body naturally, it's produced in your kidneys in your liver from three amino acids, which are glycine, my finding, and arginine. And those are amino acids that we typically get in meat. Glycine is more in connective tissue like collagen. Supplemental creatine aids, your ability to perform strength and power based activity. So it's really like that first couple seconds or so. So in my mind, I think of it more like like a powerlifting. Like a one rep max, that's where you're going to get the benefit kind of from creatine. And, yeah, so there's a few different forms and from everything that I know creatine monohydrate, you just, that's the cheapest one, and that's the one that's been researched the best, there's no reason to get a different one that's more expensive, because it hasn't been shown to be any better.
Bridget Moroney 28:57
Yeah, I agree. And I think that's something to point out too, because creatine monohydrate I mean, I have a container in my cabinet right now. It's like 120 servings. I mean, like, that's, like, if I took it every day, which I should take it every day, it would last me like, What four months there and I think it cost me 30 bucks. And yeah, there's there are other forms of creatine there. And I feel like supplement companies just kind of throw it in just to sound fancy and things like that. But it's like you pointed out and I agree with the research like it's not any more effective and you're just I think that's the criticism that that people have of supplements to is like, you're you're wasting money. You're getting expensive, you know, you're just paying for expensive pee.
Christina Hackett 29:34
Yeah, with some supplements. That's possible. But I think with creatine has been pretty well shown and it's not a steroid. So I was wondering when you said it's kind of controversial for women, I thought it is I didn't know. I didn't know that. I
Bridget Moroney 29:48
mean, and maybe this so my experience, like I said, this is like, gosh, I guess a little less than 20 years, like let's say like 18 years now. I was Taking it to go to the gym. And my, my roommate, it's interesting because she worked in cardiac rehab, which creatine I feel like can help with that, like cardiac function there, but she was just like, she's like, Oh, just be careful using that you're gonna get like really, like blown up and bloated, like, like a bodybuilder and I was just like, Oh, okay. And, and I think in you do retain water like you said, you know, it comes to, you know, it does like affect the kidney function and everything else like that. But I think the the old protocol used to be that you would take 10 Grams of Creatine for like one to two weeks, that's kind of like a loading phase. And so that's something that's been, I don't want to say debunked, but just kind of deemed unnecessary. Like, you don't have to go through though. I mean, if people want to go through a loading phase, that's fine, like, be careful with your stomach, because it can mess it up. Although it can be a little rough. But if you don't want to, or if it does affect, you know, if it does upset your stomach, like just doing the normal, like five grams of creatine daily is more than enough. And I think as far as like water retention, or bloating or whatever you want to call it, like maybe it's there. And maybe, but I don't think it's, it says severe as people had said, Yeah.
Christina Hackett 31:15
And I think you you do kind of start to retain water, when you first start taking it. But over time, it's everything just equalizes out. And the whole loading phase thing, I think you do get more in your muscles. If you do you want to load for some reason. But there's that benefit goes away after about three weeks. So after three weeks of taking a regular dose, you're at the same level as someone who voted for five days or whatever. So I would say, unless you have some crazy reason to want to all in your muscles within five days just start, you know, four or five grams once a day.
Bridget Moroney 31:53
And speaking of like that dosage of like five grams and everything. So you brought up in the beginnings. Yeah. So creatine is it's an amino acid it exists exists naturally in our body exists naturally in in meats there. But I had heard this on another podcast, I brought the facts. So going back to like that argument of like, oh, just get these these supplements or these amino acids from your food, you would have to eat a bunch of meat to actually get the I think it was something like there was like a pound. I think I think it's one gram of creatine per pound of red meat or something like that. So in other words, you would so in order to get that five grams of creatine, you would have to eat five pounds of meat every day. And so that's that's the other thing too.
Christina Hackett 32:35
I would be interesting to try and do. Yeah,
Bridget Moroney 32:38
the liver King and all the carnivore diet bros would would be would be live in for that right now. But so so we talked a lot about the the performance side any any other sort of like, I guess, health benefits, or like you said anti aging?
Christina Hackett 32:53
Yeah, so I haven't been taking creatine for that long. But the reason why I started was, there's a doctor named Dr. Steven Gundry, who's a big anti aging guy. And I kind of have in my mind, like a list of supplements, I think everyone should take are on this list too. But one, he looked at his and he had creatine on there, and I got creatine for everybody, really? And he said yes, especially as you age. Because sarcopenia, which is muscle wasting is a real thing as people get older, and he thinks that a lot of it can be prevented. Obviously, you have to keep lifting weights and stuff. But just taking creatine as you get older, will preserve your muscle mass. And that's huge for like function as you get older. So unless you have like major kidney problems, that might be a reason to be cautious about creatine. But other than that, it doesn't the only side effects that I could find were from people in the loading phase getting like stomach cramps and stuff because they're taking like 30 grams a day or something. Yeah, so it's a really, I like to think of supplements to bring up Dave Asprey again, but I know he talks about thinking about as an investment. And so you want to get your ROI, your return on investment. And so I think creatine is a great one, but it's cheap. It's, you know, easily produced, you don't have to find some crazy manufacturer, you can get it from almost anywhere, and it's easy. And it's, you know, something that has really high benefits. So I think a lot of people, if you haven't thought of taking creatine before, it's something to consider adding. And something else I found when I was looking at specifically for women, it said that there were some studies that showed that it's actually neuro protective, especially in women, and they've done some studies where it helps with like mood. So I thought that was interesting. Like there's a little bit of difference in the amount of creatine in muscles in males versus females, females actually have a little bit more of a high concentration, but their muscle mass is usually a little bit lower. So it kind of balances out but that might be why some women don't see as big of a gain from it. as men do, but then it also showed in some studies that said, increasing creatine concentrations in the brain as a result of supplementation, particularly in females, supports benefits of reducing symptoms of depression and ameliorating side effects of traumatic brain injury. So, but that was shown in in women and not men, but something about having enough creatine helps your brain reduce symptoms of depression.
Bridget Moroney 35:29
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