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Daniel Wheeler
2 minute read time
First off, yes, it is safe. Despite years of poor studies and having its name drug through the mud, creatine is completely safe. In fact, it is a naturally occurring compound, your body already makes it.
But doesn’t it make you bloated and cause weight gain? Yes, but not really. When beginning your creatine supplementation journey, it will draw water into your muscle cells making your muscles fuller and bigger. The water retention will cause a slight increase on the scale initially, but in a good way.
Here’s a quick look at the benefits of creatine:
Helps muscle cells produce more energy
Helps add muscle mass
Improved brain Health
Perhaps the most interesting thing about creatine is its potential neuroprotective benefits. As future studies with larger sample sizes are conducted, it will be interesting to see creatines effects on neurological conditions such as Parkinson’s disease.
If you are interested in learning more, there are various PubMed articles breaking down existing studies on creatine and cognitive health.
A supplement that sounds too good to be true must be extremely pricey, right? Wrong. Creatine is surprisingly inexpensive. You can find 100 servings for $21.96 on Amazon. That is only $1.24/Ounce.
Do not get caught up in all the different forms of creatine. Creatine Monohydrate is the form that is used in a vast majority of the research. Just be sure to buy creatine, no flavors or added colors, just creatine.
Still unsure? Creatine Monohydrate is one of the most studied supplements in the world, ranging from studies in athletes, the elderly, and the general population. So whether you are young, old, active, or looking to become more active, creatine might just be for you.
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Shop along the perimeter of the grocery store. This is where you will find healthy, perishable, fresh foods.
Ominous Cooking Oils
Oils to avoid: Soybean, Vegetable, Corn, Canola, Grapeseed, Safflower, Sunflower
Opt for Extra-Virgin Olive Oil, Butter, Ghee, Avocado Oil, Coconut Oil
Hydrating Foods (Yes, You Read That Right!)
Fresh fruits and vegetables are up to 95% water. So next time you need to hydrate but water does not sound appealing, try these!
Cucumber - 95% Water
Watermelon - 92% Water
Strawberries - 91% Water
Cantaloupe - 90% Water
To improve your running capabilities, follow the 80/20 rule.
80% of your weekly runs should be done at an easy pace, also known as Zone 2 training. This style of training helps build your aerobic base and lowers your resting heart rate. Most smart watches today can help notify you when you are running in Zone 2. If you do not have a smart watch, an easy way to stay in Zone 2 is to run at a pace at which you can comfortably carry on a conversation.
20% of your weekly runs should be done at moderate to high intensity. This could include interval runs, fartlek runs, 400 meter track repeats, or any other running that elevates heart rate.
When first beginning strength training, it is a great idea to follow the 2-for-2 rule.
If you are capable of performing 2 extra repetitions of workout for 2 sets, then the exercise should be progressed.
Often times people overtrain when they begin resistance training. The 2-for-2 rule is a great way to avoid overtraining.
Walking
Simply walking each day is great way to:
Spend more time outside
Prevent/manage various ailments
Burn fat
Increase energy levels
Helps aid in digestion if performed after eating
Caffeine
Avoid caffeine 8-10 hours before bedtime.
Limit daytime naps to 90 minutes or less.
The body needs to drop 1-3 degrees to fall asleep and effectively stay asleep. Find your ideal temperature (typically between 60-67 degrees Fahrenheit).
Recommended Podcasts
The Huberman Lab
Huberman Lab discusses neuroscience: how our brain and its connections with the organs of our body control our perceptions, our behaviors, and our health.
MindPump
MindPump exposes RAW Truth about health, fitness, nutrition and more.
The Genius Life
You don't have to be born a Genius to become one. Follow health and science journalist, New York Times bestselling author, TV personality and nutrition expert Max Lugavere as he speaks to the most insightful minds of our time about what it means to live like a Genius.