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I have a cool piece of research on creatine monohydrate, a naturally occuring chemical, that I’d like to share with the group.

I think everyone knows that I’m a retired MD. In my retirement, I’m fascinated by the impact of nutrition on longevity, to the point that I am convinced that aging is a disease.

You can’t cure aging, but you certainly can slow it down, maybe even reverse it.

I would suggest that everyone has tried creatine, a small chain protein made up of glycine, argininie and methionine. to improve muscle strength when doing resistance training.

It’s been around the gym world for over 100 years. It’s safe and effective.

We make it naturally in our liver and our brain, but we make less of it as we get older.

If you’re using it for muscle strength and performance, the usual dosage is 5 gms per day, (about 2 tsps).

A lot of people simply put it in their coffee each morning or a smoothee, or just with 8 oz of water.

If you normally do push ups each day until you can’t do anymore, (to muscle failure); you take 5 gms of creatine each day, and you’ll be increasing your maximum push ups within a few days.

If you’re a runner or a walker, the creatine will decrease your time doing a mile.

Trust me, it works on muscle performance.

Ok, here’s the cool thing.

If you don’t work out, the muscle doesn’t take it up, or if you do work out, the msucle uses all the 5 gms.

BUT, if you take more creatine, let’s say 20-30 gms per day, the overflow goes to your brain cells.

There are studies that now show that creatine improves cognitive function, and that it’s extremely beneficial in people who don’t get alot of sleep or are under stress, (hey, we’re all under a lot of stress.)

Here’s a simple article on the study:

https://www.bbc.com/future/article/20250523-the-surprising-health-benefits-of-taking-creatine-powder

I’ve increased my daily creatine to 20 gms per day.

I don’t do a lot of exercise lately.

I do a fast walk, try to get in a total of 8000 steps per day, and I’ll do some chin ups or our hang from the bar for a minute.

AFTER JUST A FEW DAYS I’ve definitely noticed more cognitive improvement.

It seems like I don’t have the foggy brain. I talk better, remembering words. I’m learning Spanish on duolingo, and I’m doing better. I seem more alert when I wake up. I sleep anywhere from 4 to 7 hrs per night, average around 5.

And yes, I’ve decreased my time doing these cryptograms.

In summary, taking creatine is like cheating father time.

I invite you all to try it for a week.

20 gms per day for one week, then you can go back down to 5 gms per day. Let me know if you’ve noticed any improvement in brain function.

For example, if you’re giving lectures, or traveling or doing anything on any given day that might be stressful. Take 20 gms of creatine that day, and see if things go better.

Oh and here’s another byproduct. I am calmer, more measured. Don’t get upset when people do stupid things, like cut you off when you’re driving, or the Karen and Ken’s you run into at Publix.

Is it safe? Yes. There’s some reports that you should not take it if you have kidney disease, but you should be careful about taking anything if you’re on dialysis.

Read up on it. I haven’t seen any studies that clearly show major side effects. It’s a protein that we make in our bodies.

Last word, use the powder form, not gummies or any product where it’s flavored or in a pill form.

I’m using Bulk Supplements, but any of the reputable suppliers that have third party testing will work. I am sure GNC is good.

Creatine monohydrate is cheap and easy to make.