• Many creatine supplement manufacturers claim their product is superior to creatine monohydrate (CrM) because it is more soluble.
• The sources state that solubility and bioavailability are not the same thing.
• Creatine monohydrate is nearly 100% bioavailable, meaning almost all of the CrM consumed is absorbed and used by the body.
• This high bioavailability is not affected by its solubility. Even if some CrM is undissolved in a glass of water, it will be absorbed by the body.
• Manufacturers often make misleading comparisons when discussing solubility. For example, one study compared the solubility of creatine hydrochloride (Cr-HCl) to CrM at very different pH levels, misrepresenting real-world solubility.
• The main benefit of increased solubility in alternative creatine forms is improved mixability; they dissolve more readily in water.
• This does not translate to increased absorption or effectiveness.
• No alternative form of creatine has been scientifically proven to be more bioavailable or effective than CrM.
• The sources recommend CrM because it is:
  • The most studied form of creatine and has a well-established safety and efficacy profile.
  • The most affordable form of creatine.
• The ability of a product to dissolve easily does not mean it is better absorbed and utilized by the body. When choosing a creatine supplement, scientific evidence should be prioritized over marketing claims.

Episode Overview:

In this episode, we dive into the fascinating findings from the UK Biobank study, which examined how different physical activity patterns affect our health. Specifically, we’ll focus on the "weekend warrior" approach—where people fit their exercise into one or two days per week—and how it compares to regular, more evenly distributed activity throughout the week. Does cramming your workouts into the weekend offer the same health benefits as consistent daily exercise? The results may surprise you.

Key Highlights:

• Study Background: The UK Biobank study followed 89,573 participants over several years, tracking their physical activity using accelerometers and monitoring their health outcomes. Researchers aimed to see how weekend warriors compared to people who exercise regularly throughout the week in reducing the risk of over 200 diseases.
• Big Findings:
  • Hypertension: Weekend warriors had a 23% lower risk of developing high blood pressure, compared to a 28% lower risk for regular exercisers.
  • Diabetes: Weekend warriors saw a 43% reduction in diabetes risk, while regular exercisers had a 46% reduction.
  • Obesity: Both activity patterns were associated with a lower risk of obesity, with weekend warriors seeing a 45% lower risk and regular exercisers achieving a 56% lower risk.
• Takeaway Message: The key finding? It doesn’t matter if you spread your physical activity throughout the week or concentrate it into a couple of days—both patterns offer significant health benefits. The most important thing is to hit that target of 150 minutes of moderate-to-vigorous physical activity (MVPA) per week, whether it’s over the weekend or spread across the week.

What About Sleep and Other Conditions?

• Weekend warriors also benefited from a lower risk of sleep apnea, a condition often linked to obesity and poor cardiovascular health.
• The study found that both weekend warriors and regular exercisers had similarly reduced risks for over 200 diseases, particularly cardiometabolic conditions like hypertension, diabetes, and obesity.

Biomarkers and Health Benefits:

• Although the UK Biobank study didn't focus on biomarkers like cholesterol or blood sugar, other research suggests that weekend warriors and regular exercisers have similarly favorable cardiometabolic profiles.

Final Thoughts:

• Whether you’re a weekend warrior or a regular exerciser, the most important thing is to move consistently. Getting in those 150 minutes per week, regardless of how you fit them in, makes a huge difference for your long-term health. Tune in to hear more about how these findings can help you stay fit, healthy, and motivated.

Recommended reading:

Associations of “Weekend Warrior” Physical Activity With Incident Disease and Cardiometabolic Health

https://www.ahajournals.org/doi/10.1161/CIRCULATIONAHA.124.068669

In this episode, we dive into the ongoing debate between Kre-Alkalyn, the so-called "buffered" creatine, and the gold standard, creatine monohydrate. Creatine is one of the most well-researched supplements out there, but Kre-Alkalyn promises to take it a step further, boasting better absorption, fewer side effects, and superior results. We dig into the science behind these claims and explore whether Kre-Alkalyn truly offers any advantages over creatine monohydrate—or if it's all marketing fluff.

We'll break down:

• What Kre-Alkalyn and creatine monohydrate are, and how they supposedly differ.
• The claims that Kre-Alkalyn is more stable and leads to better muscle absorption due to its pH buffering.
• Peer-reviewed studies that challenge these claims, showing that both forms of creatine deliver similar increases in muscle creatine content, strength, and body composition.
• Whether there's any truth to the notion that Kre-Alkalyn causes fewer side effects, and what the research actually says about this.

Spoiler alert: Kre-Alkalyn doesn’t come out on top. While it’s heavily marketed as an improvement over creatine monohydrate, the evidence doesn't support these claims. Creatine monohydrate, backed by decades of research, remains the most effective and affordable option.

We'll also touch on the importance of being skeptical of flashy marketing in the supplement industry and encourage you to rely on the data when making decisions about your fitness supplements.

Join us as we unpack the facts and help you make informed choices for your health and fitness. Whether you're new to creatine or a seasoned user, this episode will give you the insight you need to confidently navigate the world of supplements. Tune in to learn why creatine monohydrate continues to reign supreme and whether Kre-Alkalyn deserves a place in your supplement stack.

Key Takeaways:

• Kre-Alkalyn is not proven to be more effective than creatine monohydrate.
• Muscle creatine content, strength, and anaerobic performance improvements are similar with both forms.
• Side effects are minimal and comparable between the two.
• Creatine monohydrate remains the best-researched, most cost-effective option.

Stay informed and make decisions based on science, not marketing!

Tune in now to get the facts straight and maximize your performance in the gym.

Wondering if creatine is safe for your kidneys? You're not alone. In this episode, we dive deep into the science of creatine supplementation and kidney health, tackling the biggest myths and misconceptions head-on. Creatine is widely known for its benefits in muscle growth and exercise performance, but what happens when it comes to your kidney function? Join us as we uncover the truth and discuss how to properly monitor your kidney health while using creatine.

We start by exploring the challenges of using serum creatinine as a marker for kidney function. Did you know that taking creatine can increase your serum creatinine levels, even if your kidneys are perfectly healthy? This natural increase is often mistaken for a sign of kidney damage, leading to unnecessary worry. We explain why this happens and how traditional kidney function tests may not always tell the full story for creatine users.

Instead of relying solely on serum creatinine, we highlight the value of Cystatin C as a more reliable alternative. Unlike creatinine, Cystatin C isn’t influenced by muscle mass or creatine intake, providing a clearer picture of kidney health. This is especially important for those who want to avoid false positives and unnecessary stress about kidney problems.

But what about individuals who already have kidney issues? Can they safely use creatine? We address these questions by emphasizing the importance of personalized medical guidance. For those with mild to moderate chronic kidney disease (CKD), creatine use can still be an option—but it requires careful monitoring of multiple renal markers, including Cystatin C and urine protein tests. We also discuss how these individuals should work closely with their healthcare providers to decide whether creatine is right for them.

We review the latest research that supports the safety of creatine in healthy individuals, and we clarify how long-term studies show no harmful impact on kidney function when used responsibly. We also debunk some of the most common misconceptions, such as the belief that elevated creatinine levels always indicate kidney damage.

By the end of this episode, you'll understand why creatine is safe for most people, how to monitor your kidney health properly, and when to consult a healthcare provider. Whether you're an athlete, a fitness enthusiast, or just curious about the supplement, this episode has everything you need to know about creatine and your kidneys.

Key Takeaways:

• Creatine supplementation can increase serum creatinine, but this doesn’t necessarily mean kidney damage.
• Cystatin C is a better marker for assessing kidney function in creatine users because it isn’t affected by muscle mass or supplementation.
• Routine monitoring may not be needed for healthy individuals, but it’s crucial for those with existing kidney issues.
• Always consult your healthcare provider if you have any concerns about creatine and kidney health.

Tune in to get informed, stay safe, and make the best decisions for your health and fitness journey!

Recommended reading:

Is It Time for a Requiem for Creatine Supplementation-Induced Kidney Failure? A Narrative Review

https://pubmed.ncbi.nlm.nih.gov/36986197/

In this episode, we dive into one of the key challenges of aging: muscle loss and the growing phenomenon of anabolic resistance. As we get older, our bodies become less efficient at building and maintaining muscle, a process central to sarcopenia, or the loss of muscle mass and strength that often accompanies aging.

Our discussion is based on the research paper "Age-related muscle anabolic resistance: inevitable or preventable?" by Aragon, Tipton, and Schoenfeld. This study breaks down the biological mechanisms that cause muscles to become resistant to the anabolic signals from protein intake and exercise. We explore how molecular changes, impaired amino acid delivery, and conditions like obesity and insulin resistance all contribute to this process.

But there’s hope. This episode isn’t just about the science—it’s also about practical solutions. We cover the interventions highlighted in the study that can help combat anabolic resistance:

• Resistance training: Why lifting weights or engaging in resistance exercises (squats, lunges, push-ups) is critical to maintaining muscle mass.
• Protein strategies: How consuming higher doses of protein, especially leucine-rich foods, and spreading protein intake throughout the day can help older adults keep their muscles strong.

We also discuss the lifestyle factors that can make anabolic resistance worse, including sedentary behavior and obesity, and how making simple changes can lead to significant improvements in muscle health.

Whether you're an academic, fitness professional, or just someone looking to stay strong and healthy as you age, this episode is packed with insights. Tune in to learn how you can fight back against muscle loss and live healthier, longer.

Highlights of this episode:

• What is anabolic resistance, and why does it matter as we age?
• Key biological mechanisms driving muscle loss.
• How to use resistance training and protein intake to combat anabolic resistance.
• Why obesity and sedentary lifestyles worsen anabolic resistance.
• Actionable tips to preserve muscle mass and strength in later years.

Links and Resources:

• Full paper by Aragon, Tipton, and Schoenfeld: https://academic.oup.com/nutritionreviews/article-abstract/81/4/441/6677259
• Listen to other episodes: https://rss.com/podcasts/talking-healthspan/

Stay tuned for more episodes focused on the latest research in health, aging, and fitness science!

#AgingWell #MuscleHealth #AnabolicResistance #Sarcopenia #FitnessScience #ProteinPower #ResistanceTraining

In this episode of Talking Healthspan, we dive deep into osteosarcopenia, a condition that combines muscle loss (sarcopenia) and bone loss (osteopenia/osteoporosis), which significantly impacts the health of older adults. As we continue to understand aging and its effects on the body, the rise of osteosarcopenia as a critical factor in functional decline, falls, and fractures requires urgent attention. This episode explores how aging mechanisms drive this condition and what science is doing to combat it.

We use the Hallmarks of Aging framework—an insightful way to break down the biological processes behind aging—to explain how bone and muscle deteriorate together. You’ll hear about the key mechanisms like genomic instability, telomere attrition, and chronic inflammation, which, although initially protective, ultimately lead to the breakdown of tissues over time.

Our discussion also touches on why integrated research is crucial. Traditionally, studies look at muscle and bone separately, but to tackle osteosarcopenia effectively, we need models that examine these tissues in unison. We explore some exciting preclinical findings that are opening up new ways to understand and treat this syndrome, but highlight the challenge of translating these findings into real-world clinical solutions.

The podcast also covers therapeutic approaches—both pharmacological and non-pharmacological—that aim to treat or slow down the progression of osteosarcopenia. You’ll learn about:

• Senolytics: Drugs that target senescent cells, potentially reversing some of the damage to muscle and bone.
• mTOR Modulation: A promising but complex approach that needs refinement to avoid harming muscle while benefiting bone.
• Denosumab: A therapy already used for osteoporosis, showing potential for improving muscle strength as well.
• Resistance Exercise: Proven to benefit both muscle mass and bone density, resistance training is a crucial intervention for older adults with osteosarcopenia, especially when combined with proper nutrition.

Finally, we look at the future of osteosarcopenia research and treatment through the lens of geroscience. By targeting the biological hallmarks of aging, new avenues are emerging to not only treat but possibly prevent osteosarcopenia in the first place. From pharmaceuticals to exercise protocols, we’re getting closer to interventions that will enhance both longevity and quality of life.

Tune in to this episode to learn more about how aging affects muscle and bone simultaneously, and how we can combat osteosarcopenia with cutting-edge science and practical, everyday strategies.

Key Takeaways:

• Osteosarcopenia is a growing health concern among older adults, contributing to falls, fractures, and loss of independence.
• The Hallmarks of Aging provide a framework for understanding how osteosarcopenia develops.
• Current therapies like resistance exercise are effective, but future research on senolytics and mTOR modulation shows promise.
• An integrated approach targeting both muscle and bone is essential for improving outcomes.

Stay connected with Talking Healthspan for more insights into the science of aging and practical tips to live a healthier, longer life.

Recommended reading:

"Deciphering Osteosarcopenia through the hallmarks of aging"

https://www.sciencedirect.com/science/article/pii/S0047637424000976

In this episode, we explore the powerful combination of exercise and pharmacotherapy in managing obesity. While weight loss is a central goal, this podcast goes beyond the surface, diving into how both interventions impact cardiovascular health, metabolism, mental well-being, and muscle and bone integrity. We also highlight the synergy between exercise and medications like GLP-1 receptor agonists, which can amplify positive health outcomes when used together.

Takeaway Message: By combining the right medications with regular exercise, individuals can achieve comprehensive health improvements that extend far beyond weight loss. This integrated approach not only tackles obesity but also enhances heart health, metabolic function, mental clarity, and musculoskeletal health. Talk to your healthcare provider about personalizing your obesity management plan to get the most out of these interventions.

Episode Highlights:

• Cardiovascular benefits of exercise and pharmacotherapy
• How both interventions reduce harmful visceral fat
• Mental health improvements through mood-boosting effects and appetite control
• The role of exercise in preserving muscle and bone health during weight loss
• How combining exercise and pharmacotherapy leads to superior outcomes

Don't forget to talk to your healthcare provider to see how this knowledge can be applied to your own health journey.

Recommended reading:

Metabolic alliance: pharmacotherapy and exercise management of obesity

By: Javier Butragueño and Jonatan R. Ruiz

https://www.nature.com/articles/s41574-024-01006-7

In this episode, we dive into the world of creatine—one of the most well-researched and widely used supplements in the fitness world. Whether you're looking to boost your workouts, enhance your mental clarity, or support your overall health, creatine could be the game-changer you’re looking for. But did you know that creatine isn’t just for bodybuilders? It has wide-reaching benefits, from improving cognitive function to supporting bone health in older adults.

We’ll unpack what creatine is, how it works in your body, and its powerful role in producing ATP, the energy your cells need to keep you going. Plus, we explore why creatine supplementation might be especially beneficial for vegans and vegetarians, who naturally have lower baseline levels due to the absence of creatine-rich foods like red meat and fish in their diets.

Key Topics Covered:

• What creatine is and its role in the body
• How the phosphocreatine system helps fuel high-intensity exercise
• Cognitive benefits: enhancing memory, reasoning, and mental clarity
• Creatine’s potential for supporting bone health, especially as we age
• Why vegans and vegetarians may see more pronounced benefits from creatine supplementation
• The debate over the loading phase: Is it really necessary?
• Practical advice for safely incorporating creatine into your routine

Whether you’re an athlete looking to boost performance or someone curious about the broader health benefits, this episode will give you a well-rounded understanding of why creatine monohydrate is considered a powerhouse supplement for both body and mind.

Tune in to learn how you can unlock your full potential with this natural, safe, and effective supplement!