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Is Creatine The Secret Weapon for Muscle Gains in All Ages?
Healthspan Secrets Over Coffee
Good morning!
Welcome to this week's edition of Healthspan Secrets Over Coffee.
In this issue, discover the muscle-boosting power of creatine, the surprising truth about raw milk, and superager Rhiannon Coles’ top health tips. Plus, cutting-edge MRI screenings, longevity-boosting radio waves, and new aging clocks – all in the time it takes to drink your morning coffee!
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📝 Quote of the Week
"The journey of a thousand miles begins with one step." – Lao Tzu
📖Interpretation:
Too often, we get overwhelmed by the thought of completely transforming our health. The idea of a perfect diet, a rigorous exercise routine, or achieving an ideal sleep pattern can seem like an insurmountable "thousand miles." But remember, every significant journey starts with just one step.
Focus on that first step today – whether it’s going for a short walk, swapping a sugary snack for a piece of fruit, or turning off screens 30 minutes before bed. Each small action you take brings you closer to your health goals. Start small, stay consistent, and let those little steps add up to big changes over time.
📊 Study of the Week
Study: "Does Creatine Help Build Muscle?"
Summary: This week, we look at whether creatine supplements can help build muscle. By reviewing multiple research studies, we find out how effective creatine is at increasing muscle strength, muscle mass, and overall performance.
Key Insights:
Increased Muscle Strength and Mass in Older Adults: Taking creatine supplements helps older adults get stronger, build more muscle, and improve their physical abilities.
Enhanced Muscle Creatine Content: Creatine supplements increase the amount of creatine in muscles, which helps improve muscle performance.
Improved Muscle Performance in Various Populations: Creatine helps improve muscle strength and performance in different groups of people, including young adults, older adults, and those with certain muscle issues.
Effectiveness in Resistance Training: Using creatine supplements along with weight training leads to greater muscle strength and muscle mass gains compared to weight training alone.
Safety and Tolerability: Creatine is safe and well-tolerated, with no major side effects reported.
Variable Effectiveness in Different Conditions: Creatine works well in some muscle diseases like muscular dystrophy but may not be as effective in other conditions like metabolic muscle disorders.
Conclusion: Creatine supplements can help increase muscle strength, mass, and performance, especially when combined with weight training. They are beneficial for a wide range of people, including older adults and those with muscle issues, and are generally safe to use.
How to Apply It:
Loading Phase: Take 20 grams of creatine per day for 5-7 days, split into 4 doses.
Maintenance Phase: After loading, take 3-5 grams of creatine per day.
Timing: You can take creatine any time of the day, but some studies suggest taking it after workouts.
Hydration: Drink plenty of water to help your body absorb creatine and avoid dehydration.
📰 Sources:
🌟 Superager Highlight
Superager: Rhiannon Coles
Background:
Rhiannon Coles, 56 years young, is a health and wellness coach focusing on midlife women's health. She shares her journey on Instagram, inspiring others with her active lifestyle.
Observed Routine:
Rhiannon posts about her diverse workouts, balanced meals, and mindfulness practices, promoting a holistic approach to health.
What Can We Learn?:
Stay Active: Engage in regular physical activities.
Eat Well: Maintain a balanced diet.
Practice Mindfulness: Include mindfulness in daily routines
📰 Longevity News Round-Up
Prenuvo launches 10-year, 100,000-participant study on whole-body MRI screening
Prenuvo is conducting a massive study over 10 years with 100,000 people to see if full-body MRI scans can help catch diseases early and improve health and lifespan. This could make these scans a regular part of healthcare. Read more
Can harnessing radio waves boost human longevity?
New research explores using radio frequency technology, initially studied for Alzheimer's, to potentially extend human lifespan. This approach, called Transcranial Radiofrequency Wave Treatment (TRFT), may reduce inflammation and improve overall health. Read More
Developing a New Aging Clock for Medical Professionals
Researchers have created a new biological aging clock using multiple health metrics. This clock, designed for easy use in clinical settings, helps predict biological age and mortality risk, potentially guiding better healthcare interventions. Read more
💡 Tiny Longevity Habit
Habit: Pack your gym bag the night before and put it in the car to ensure you don’t skip your workout.
To make this stick, find a similar existing behaviour you already do and stick it right after that.
For example, if you lay out your clothes the night before, you might say “After I (insert behaviour) I will (insert next behaviour).
So, “After I lay out my clothes for tomorrow I will pack my gym bag and put it at the front door/in my car. Then I’ll (enter mini celebration). This locks in the new behaviour according to the latest behavioural science research data.
🚨 B.S. Alert
Alert: The Raw Milk Debate
Myth: Raw milk is safe, healthier than pasteurized milk and boosts your immune system.
Truth: The consumption of raw milk poses significant health risks due to potential contamination with harmful pathogens like E. coli, Salmonella, and Listeria. While some studies suggest raw milk may reduce the risk of allergies and asthma, these benefits are not significant enough to outweigh the serious risks of bacterial infections. Pasteurization kills these harmful pathogens, making milk safe to drink without significantly affecting its nutritional value.
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Thank you for reading this week's edition of Healthspan Secrets Over Coffee!
What changes will you make to improve your health this week? We'd love to hear from you – reply to this email with your thoughts and questions.
Best regards,
The Healthspan Secrets Team
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