Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below
Optimal Sprinkles
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I’ve talked about creatine on a LOT of podcasts this year, but this conversation with Paul Oneid went in some different directions. Paul is a strength coach who wants to know what the research actually means once you leave PubMed and have a real human standing in front of you. We covered:
One idea kept resurfacing for me afterward: Foundation Before "Optimization" Creatine works. The safety data are massive, it’s dirt cheap, and it’s one of the most studied ergogenic aids we have. But it’s still a relatively small lever sitting on top of some gigantic ones. My buddy Dr. Scott Forbes calls creatine “the sprinkles on the cake.” Perfect. Sure, sprinkles can make the cake (or ice cream) better.... ..but put sprinkles on dog crap and it is still sparkly dog doo doo. And that’s where supplement conversations can get completely ass-backwards. People will spend three hours debating 5 grams versus 10 grams, loading, timing, cycling, and whatever turbo-micronized-creatine somebody launched last Thursday... ...when consistent training, enough sleep, and adequate protein would move the needle about 40 miles farther. The 2% is interesting. The 80% is boring. That doesn’t make the 2% useless. It just means you should probably bake the darn cake before arguing about the sprinkles. Full episode here: >> Creatine Chat w Paul: iTunes >> Creatine Chat w Paul: You Tube And if you want to go much deeper, I put together the Complete Creatine Manual. It’s 47 pages with 50+ peer-reviewed references, plus direct input from Darren Candow, Scott Forbes, and Eric Rawson. I cover dosing by population, safety, performance, cognition, bone health, and practical client worksheets so you can actually use the information instead of adding another PDF to the digital graveyard. Normally $37. Use code DRMIKE and it drops to $27. https://creatine.miketnelson.com Much love, Dr Mike PS — If you already grabbed the manual back in May, I’d still listen to the episode. Paul asked some great questions. ________ Mike T Nelson CISSN, CSCS, MSME, PhD Mike T Nelson is a PhD and not a physician or registered dietitian. The contents of this email should not be taken as medical advice. It is not intended to diagnose, treat, cure, or prevent any health problem - nor is it intended to replace the advice of a physician. Always consult your physician or qualified health professional on any matters regarding your health. |
Dr Mike T Nelson
Creator of the Flex Diet Cert & Phys Flex Cert, CSCS, CISSN, Assoc Professor, kiteboarder, lifter of odd objects, metal music lover. >>>>Sign up to my daily FREE Fitness Insider newsletter below
Big milestone as we just reached episode 400 of the Flex Diet Podcast! I could not have done it without out, thank you! In this one I sit down with Dr. Dwayne Jackson, a PhD researcher in neurovascular physiology, exercise and human physiology, medicine, and nutritional biochemistry. We discuss why mitochondrial peptides such as MOTS-c and SS-31 may be promising tools, but cannot replace the aerobic base that makes their effects meaningful. We also dig into AMPK and mTOR signaling,...
Another Minnesota August week in the books—hopefully you found a little time to train, get outside, and avoid arguing with the internet about peptides. Haha I failed. This week there is plenty here to dig into, from BPC-157 data and more. Always curious as to what you think, so hit me back. Here's what went down this week: Newsletters: BPC-157 - your guide on me at no cost: A free, research-focused guide to what we know—and do not know—about BPC-157, including the surprisingly thin human...
I made a tactical error this week. I asked the internet what it thought about my BPC-157 PDF. I was hoping for: “Interesting. I hadn’t seen that human study.” “Good point about the animal data.” “I disagree with your conclusion because of X, Y, and Z.” What repeatedly arrived instead was some version of: “Why did you even make dis PDF? I KNOW BPC-157 works Bro! This is dumb.” Ah. Excellent. Thank you, Professor Double-Blind Randomized IG DMer. This is one of the strangest things about...