now you quickly touched on it but it deserves its own little segment here on the podcast which was one of your other top supplement recommendations you're so excited about the supplement you actually put your parents on it even though they're not bodybuilders and that supplement is creatine why are you so excited about creatine oh my gosh creatine creatine has got to be the the best thing that you can be taking for cell energy metabolism for the the energy of your brain i think everyone should be taking at minimum 5 g of creatine per day for several reasons you mentioned a word earlier neurop protection we want to protect our brain protect it from something that might occur whether that is getting hit in the head or just protecting it from our life like let's admit it's 2024 every single day we have to wake up it's like the Hunger Games like we are getting so many things thrown at us notifications stressful events we're we're trying to navigate this food system where we're trying to find healthy food so our brain is under attack 24/7 protecting your brain with creatine is fundamentally so incredibly important what it does is it it first of all the cell energy metabolism it helps create ATP which is our energy source our energy currency um I love it for several reasons as well it's because we used to think of it as the bodybuilding drug but we now know that this can be implicated in neurodeenerative diseases we're seeing mouse models being studied where they're they're dosing them up with like 15 grams of creatine per day and we're seeing great benefits we're also seeing post-menopausal women who were on the track to becoming osteoporotic actually reversing that because they're able to work out more due to creatine and actually uh Dr darren Kandal was the one who did this wonderful study with women where he dosed them I think the dosage was 12 grams a day and he increased their bone density and their muscle mass we increase bone density we increase muscle mass because muscle is an endocrine organ and we're going to get into what that is you have better brain health greater leg size greater leg strength bigger brain so it's all intertwined so if there are people listening and they think "Oh my gosh but I'm scared to take creatine i'm scared that it's going to make my hair fall out there's been no that is just a myth it does not increase DHT." So fellas you can take your creatine ladies it's not going to make you big a lot of ladies are scared that they're going to get big and bulky it's not going to do that yeah if it did that to women every guy in the gym would be jacked and I can tell you not every guy is and they're all taking creatine and I got to tell you it is also it's the most widely studied supplement on the market so it is the safest so just a couple questions about that because people see all sorts of things on the market they'll see creatine gummies they'll see that uh recommendations of types of creatine and then dosing and anything people should be aware of when it comes to dosing creatine yes so there was actually a study where they actually looked at the creatine gummies and they found that there was no creatine in the actual gummies because what happens is it's got a short halflife you want to be taking creatine monohydrate in powder form and you actually don't want to mix it with anything and I'm seeing now like this this rise in creatine research okay so many supplement companies are becoming attuned with the science which is great but they're now creating drinks you know I think they're energy drinks where they're mixing creatine and you should know that creatine actually dissolves and you don't get the benefits from it so you actually if you're putting creatine with another drink and you're mixing it and you're having it a day later or or two 3 days later you're not actually getting creatine what if I have like creatine and my electrolytes i typically would do that and I'd mix it and I drink it through straight away yes you can do that but if it's left you don't want to have it standing around you do not want it stand you don't want to buy creatine already in a pre-made drink correct because it's impacting the degradation Yes of the creatine that is correct instead just get the powder creatine monohydrate and you can mix it and drink it pretty much right away to get the benefits doesn't have any taste the best way to do it is put it in your morning coffee that's what I do with my parents wow yeah so put in your morning coffee go about your day have it every day some people ask should I have it prior to a workout doesn't matter when you have it as long as you do have it i do have it prior to my workout is maybe getting too in the weeds on it but if it's so sensitive that it can degradate does heat impact it at all or not really it doesn't no it's just time yeah and I know this because I interviewed um the founder of Momentous which is a supplement brand where they do heavy research on this one product so back to the gummies you don't want to be having gummies because the degradation has already disappeared wow yeah that's great uh dosing sometimes you hear people talk about how if you're not used to taking creatine and you jump to you know taking five grams immediately or 5 to 10 grams immediately you can get some loose stools i've anecdotally heard that happen to some folks i think even my a family member was trying it and so it's been recommended for some people you know you can start small and work your way up do you believe that of course you can anything is better than nothing and you got to remember we get creatine naturally in our body already but we also get it from beef we get it from liver we just can't get just like the omega-3 fatty acids we can't be having that much beef and liver in one day to get the necessary creatine that we need if you start on 2.5 grams a day then that is fine if you can tolerate it you should always start with a small amount of anything really even omega-3 fatty acids if you can tolerate it if you don't get any distress I know a lot of women may even feel discomfort with it you just have to try it out for yourself if that does well for a week two weeks up the dose and then it's also dependent on body size you know I wouldn't recommend a LeBron James being how big he is having the same as maybe me or a smaller female so it's all dependent on body size what you're doing you know there are some men who are having 20 grams per day and they're not experiencing any kidney issues i just want to put that out there yeah that's fantastic you know I want to zoom out for a quick second before we share a little bit about your story and the work that you're involved in is what are some of the still biggest misconceptions you see about Alzheimer's disease today the biggest misconceptions that I see with Alzheimer's disease is that it is just something you get as we get older but I have to say that dementia is not part not a natural aging disease we do not have to get this disease it is completely preventable a lot of people think you're living your life you're healthy and then one day you just get it and that's not true that is not true the earliest signs of Alzheimer's disease can be seen 10 maybe even 20 years before you end up with a diagnosis is that accurate yes so what you end up doing you get a predment state is called mild cognitive impairment and we can test this i've done several brain scans and I've picked up on mild cognitive impairment it's a pre-dementure state so now you've reached healthy to predment so if we are in that category then it becomes how can we slow the progression of getting Alzheimer's disease rather than getting it in 10 years or 15 years how do I eventually get it in 30 years so these diseases start in your 30s sorry to interrupt but memory loss is on the rise and that's why I've created a free guide that you can get right now featuring the top brain boosting foods that you can include into your diet starting today to help you combat this i've worked with a few of my friends to feature five foods in this free guide and guess what a couple of them will probably surprise you make sure you're one of the people that focuses on keeping your brain sharp by downloading this guide today just click on the link below or scan the QR code and I'll send you the guide right away for somebody who's listening today who is in their 50s or 60s or 70s and beyond and they're listening to you nodding their head in agreement in excitement but then they're also thinking I have not been doing these things is my brain basically effed at this point no look there is it's always a good time to start working on your brain one thing I will tell you if this is not going to shock people is we've just had in the United States a new FDA approved drug that came out on the market this was around 2 weeks ago lanamab or lemmbi and it's a monoconal antibbody it's done via an IV so if you have the disease what it does is you put the IV in and over some time it can apparently ameliorate the amaloid beta freeing up the brain to get back to its normal state so many things wrong with that first and foremost is while that may be true in the process of it doing that you we've seen patients actually get brain bleeds and affecting the ventricles of the brain so even though you may be ameliating some of the the amaloid beta which by the way it's a very small amount a very small amount in that time you've wasted it's around $60,000 a year for that drug you're also increasing your risk of hemorrhaging like you know brain bleeds um affecting the ventricles of the brain and so I think to myself no matter what you do not want to get the disease because it's not going to be good for somebody who you're living with it's not going to be good for your economic status because it's around $60,000 a year and at the end of the day it's having maybe a.1% change in your brain yeah and you know based on the accounts that you read out there the FDA sort of felt pressured to approve it yeah because they didn't want to discourage pharmaceutical companies from continuing further innovations in Alzheimer's even though they know that the benefit is so low compared to the cost and the risks that are there and the Alzheimer's category has had a few drugs in this space what was the other one aduan or something like that yeah correct yeah,ab from Biogen which was actually retracted yeah it was retracted all these insurance companies came out and said "We're not going to pay for this if everybody who had the potential of getting Alzheimer's was on it because it was so expensive it would have bankrupted our country." Exactly and this goes to a larger area before we get into your why of what drives you and how you got into this space is that I feel that partly the reason that you're here to talk to our audience is that while modern science is so amazing we are not even close to being able to deal with this tripling of Alzheimer's disease that's well on its way that's happening that's greatly and disproportionately impacting women that are out there through any pharmaceutical intervention so if we wait for somebody to save us we're going to be waiting forever and our brain is going to be dying along the way so we have to take our health back into our own hands is that correct youtube if you enjoyed what you just saw keep watching for more great content on how to improve your brain and your life in these neurodeenerative diseases neurodeenerative so they build up over time more often than not you're getting diagnosed with your first symptom of Alzheimer's disease around 65 years