Staying Healthy Today Show with Kirk Hamilton

About Staying Healthy Today Show with Kirk Hamilton

Practicing physician assistant in nutrition, prevention, integrative and lifestyle medicine since 1983 who will discuss practical guidelines and share links and research dealing with individual, community and societal health through personal commentary and interviews. stayinghealthytoday.substack.com (https://stayinghealthytoday.substack.com?utm_medium=podcast)

Publisher

Information to keep the indivdiual, your community and the world society living healthfully and in peace

Category

health & fitness · health & fitness

Language

en

Explicit

No

First episode

3 Apr 2025

Latest episode

7 Nov 2026

Latest episodes

80 episodes in the feed.

1. 

   7 Nov 2026

   “What is the Pathogenicity of the Spike Protein from the Covid 19 Virus and mRNA Vaccine? Are They the Same? What Health Conditions Are They Causing?” An Interview with Professor Robyn Cosford

   Professor Robyn Cosford, MBBS (Hons) FACNEM FASLM (retired)Sydney, NSWreception@nbcc.net.au (mailto:reception@nbcc.net.au) ‘Spikeopathy’: COVID-19 Spike Protein Is Pathogenic, from Both Virus and Vaccine mRNA. Biomedicines. 2023 Aug 17;11(8):2287 (https://pmc.ncbi.nlm.nih.gov/articles/PMC10452662/pdf/biomedicines-11-02287.pdf).” 11/2026 Interview Summary In this interview, Professor Robyn Cosford discusses the potential pathogenic effects of the SARS-CoV-2 spike protein from both natural COVID-19 infection and COVID-19 mRNA injections, drawing on she and her colleagues 2023 peer-reviewed literature review, “Spikeopathy: COVID-19 Spike Protein Is Pathogenic, from Both Virus and Vaccine mRNA (https://pmc.ncbi.nlm.nih.gov/articles/PMC10452662/pdf/biomedicines-11-02287.pdf).” Professor Cosford explains the differences between the two types of spike proteins, including the vaccine spike protein’s modified structure, its two proline substitutions, and the use of modified mRNA and lipid nanoparticles, which she believes may contribute to prolonged spike protein production and persistence throughout the body. Dr. Cosford describes potential mechanisms of harm involving ACE2 receptors, cardiovascular inflammation, blood clotting, mitochondrial dysfunction, neurological inflammation, gastrointestinal microbiome changes, autoimmune responses, and other health conditions. Professor Cosford believes the vaccine-produced spike protein is more pathogenic than the spike protein from natural infection and may persist for years, whereas infection-related spike protein generally clears within weeks to months. Professor Cosford also discusses potential approaches to supporting spike protein clearance, including fasting, saunas, nattokinase, bromelain, NAC, zinc, and quercetin. She concludes by calling for further investigation into reported adverse effects, effective treatments for those affected, greater transparency, and a pause in further mRNA injections until their safety and risks have been thoroughly evaluated. Interview Kirk Hamilton: Can you please share with me your educational background and current position? Prof Robyn Cosford: I am a retired functional medicine practitioner and Professor of Nutritional and Environmental Medicine. I was a researcher with the University of Newcastle in New South Wales, Australia into the metabolic and gastrointestinal microbial patterns in Chronic Fatigue Syndrome (CFS), ADHD and Autism, with ongoing research into gut microbial patterns; lecturer for 25 years with the Australasian College of Nutritional and Environmental Medicine; and clinician for nearly 40 years with a focus on children’s neurodevelopmental disorders, gastrointestinal dysfunction and CFS.KH: What got you interested in looking at the pathogenicity of the spike protein from the Covid-19 mRNA Injection? RC: I became interested in looking at the pathogenicity of the spike protein for several reasons. Firstly, the method of delivery was novel and untested: the lipids of the carrier were not natural lipids, the mRNA delivering the message was also not natural but modified to ensure longevity in the body unlike native mRNA, and the spike protein resulting was also different to the original Wuhan strain spike protein. There are risks associated with any and every medical intervention particularly if injected, so the benefit must outweigh the risk. This became a question for me as the injections were being promoted for all regardless of individual risk of Covid itself. As the key active component of the injections was the persistence of the spike protein and the responses elicited, this was an obvious subject of further investigation for me. I was fortunate to collaborate with my co-authors who had similar questions and we cooperated on a narrative literature review, ‘Spikeopathy’: COVID-19 Spike Protein Is Pathogenic, from Both Virus and Vaccine mRNA. It was rigorously peer-reviewed and published in the journal Biomedicines in August 2023. It is receiving a respectable number of citations. See: https://www.mdpi.com/2227-9059/11/8/2287?s=35 (https://www.mdpi.com/2227-9059/11/8/2287?s=35) KH: What makes the spike protein pathogenic? RC: There are multiple reasons the spike protein is pathogenic. Via direct binding to angiotensin converting enzyme 2 (ACE2), the spike protein is able to activate many of the cellular components of the cardiovascular system, resulting in inflammation and dysfunction which can further result in microclots, larger clots, acute heart inflammation (myocarditis, pericarditis) and so on. ACE2 is a membrane-bound protein with the enzymatic ‘business end’ sitting on the outside of the cell membrane. This situation is exploited by the virus which can use it as a convenient site of cellular entry. Put another way, physiologically ACE2 is an enzyme, virologically it acts as a receptor. Moreover, research has shown that not only does the viral spike bind to the ACE-2 as expected, it also binds to numerous other proteins resulting in widespread effects in many metabolic pathways; indeed, other human proteins with plausible experimental evidence for spike protein binding include, but are not restricted to, KREMEN1 and ASGR1 (Hoffmann and Pohlmann 2022; Cell Res 32, 1-2). It is also able to cause direct damage to the mitochondria, resulting in mitochondrial damage, impaired energy production and downstream inflammation effects; it has also been demonstrated to cross the blood brain barrier via several routes and trigger inflammation in the brain; it has been demonstrated to be able to interact with gastrointestinal microbiotica to induce altered gastrointestinal flora patterns and thus affect the immune system and metabolism via that route also. This list is not exhaustive, as very many different effects have been reported. We covered much of the basic pathophysiological mechanisms in section 6 of our literature review. KH: Is there a difference between the physiology/biochemistry and pathogenicity of the spike protein from the Covid-19 virus versus that created by the mRNA vaccine technology? RC: There is a difference between the spike protein effect in acute Covid infection to that of the injection. In an acute infection, there is a sudden load of the spike protein initially in the respiratory tract which will elicit a local mucosal cellular immune response before the more generalized whole system response of antibodies; in most cases the body is able to clear the spike protein and the acute illness subsides, although some will go on to develop ‘long Covid’ rather like the ‘post viral syndrome’ that some would get after other viral infections. However, with the injection, the route is different, coming directly into the body via injection rather than by the respiratory tract: therefore, the initial responses will be predominantly via the humoral (antibody - mediated) immune system rather than the mucosal cellular immune system and a different whole body response is elicited; the spike protein rather than coming in a bolus, is released continually by our own manufacture in ribosomes in cells throughout the body. The widespread biodistribution through the body is because the mRNA encoding for spike protein is in a lipid-nanoparticle (LNP) matrix that transports it through cell and tissue membranes. Therefore, cells in all organs can become transfected by the LNP-mRNA complex injected into the deltoid muscle. This can occur for prolonged periods after the injection, with studies (as we reported in table 1 section 6 of our literature review) suggesting it can continue for months, and is boosted with each booster. In many people, it would seem, the spike protein is not cleared for a much longer duration than with acute infection. KH: Is there not a structural difference between the Spike protein the comes with the natural infection compared to the Spike protein created in the cells from the mRNA vaccine which make the vaccine spike protein more pathogenic and difficult to degrade or rid from the body? RC: Yes, there is a key structural difference in the vaccine type spike protein as compared to the wild type. 1) There has been a deliberate substitution, inserting 2 proline residues at positions 986 and 987, w… Get full access to Staying Healthy Today at stayinghealthytoday.substack.com/subscribe (https://stayinghealthytoday.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

2. 

   30 Oct 2026

   Autoimmunity - Diet, Exercise, Gut Health, A Few Simple Supplements and Environmental Awareness...Many Times Can Bring Quick Results!

   Highlights… AUTOIMMUNE DISEASE - DIET - The Most Important Lifestyle Factors for Autoimmune Disease. Lifestyle and Diet Have Played a Critical Role in Autoimmune Diseases (https://www.theepochtimes.com/health/the-most-important-lifestyle-factors-for-autoimmune-disease-6078882?). Zena le Roux, Epoch Times, 10/27/2026. “…The autoimmune protocol diet generally involves three phases. During the first phase, grains, legumes, nightshades, nuts, seeds, dairy, eggs, coffee, and alcohol are completely removed. The diet also avoids refined sugars, oils, processed foods, food additives, artificial colors, and flavorings. Patients are encouraged to eat nutrient-dense whole foods, including vegetables, fruits, tubers, monounsaturated and polyunsaturated fats, wild game, poultry, organ meats, and other unprocessed meats. The elimination phase can last from six weeks to six months...” Kirk’s Comment… This title and the two above paragraphs caught my attention “… Lifestyle and Diet Have Played a Critical Role in Autoimmune Diseases (https://www.theepochtimes.com/health/the-most-important-lifestyle-factors-for-autoimmune-disease-6078882?)…”. Autoimmune disease are when the body’s immune system starts attacking its own tissues. There are more than 80 types of autoimmune diseases. Common Examples… * Rheumatoid Arthritis: Attacks the joints, causing pain and swelling. * Type 1 Diabetes: Destroys insulin-producing cells in the pancreas. * Lupus (Systemic Lupus Erythematosus): Can damage the skin, joints, kidneys, and other organs. * Hashimoto’s Thyroiditis: Attacks the thyroid gland, leading to an underactive thyroid. * Multiple Sclerosis: Attacks the central nervous system. Common Symptoms… Symptoms vary widely depending on the body part affected, but often include: * Chronic fatigue or low energy * Joint pain, stiffness, or swelling * Skin rashes or changes * Low-grade fevers or general malaise Causes and Risk Factors… The exact cause of autoimmune diseases are unknown but they typically develop from a mix of genetics and environmental triggers. * Genetics: They often run in families. * Sex: Women are affected much more frequently than men (roughly 80% of cases). * Triggers: Viral infections, smoking, or exposure to certain chemicals can spark the condition in people who are genetically vulnerable. * Covid 19 mRNA vaccine 1) Autoimmune Disorders and Covid-19 Vaccines (https://stayinghealthytoday.substack.com/p/who-decides-what-counts-as-evidence), Claudia Chaufan, MD, PhD, AIMS Medical Sciences, 2025 (print) 2) Autoimmune Disease, Inflammation and Covid-19 Genetic Injection (Vaccines) (https://stayinghealthytoday.substack.com/p/autoimmune-inflammation-and-disease), Panagis Polykretis, PhD Autoimmunity, 2023 * Foods (as above) * Environment Factors: such as mold, metals and chemicals * Altered Gut Bacteria * Serious Stress Lab Diagnosis… Anti-Nuclear Antibody Titers…Antinuclear antibodies (ANA) are directed specifically against the nucleus of your own cells. The nucleus acts as the “control center” of a cell and contains your DNA, genetic material, and crucial proteins. When your immune system mistakenly produces antinuclear antibodies, these proteins target those vital structures inside the cell nucleus. The Pattern…An Antinuclear Antibody (ANA) test looks for auto-antibodies that mistakenly target the nucleus (the command center) of your body’s cells. When a test is positive, the laboratory looks at the cells under a microscope to see the ANA pattern, which describes how and where the antibodies stick to the cell. Ex. “Homogeneous” or “Speckled”. The pattern tells your doctor which specific proteins inside the cell are being targeted, which helps them determine what type of autoimmune disease (syndrome) it might be.Auto-antibodies can occur to specific endocrine organs like in Autoimmune Thyroiditis (Grave’s Disease too much thyroid or Hashimoto’s” to little thyroid) ____________________________________________ Diet and Lifestyle Can Help - “Big Time”… Upon reading the article the diet mentioned above is almost what I recommend every new patient do initially (autoimmune disease or not), for whatever complaint for a couple of weeks to see if they have some improvement in the multiple symptoms people come into the office with. Some type of pain, a version of fatigue, mental fog, GI complaint (bloating, gas, BM issues) are at the top of the symptoms list usually. My initial “BED Diet” (Basic Elimination Diet) is the same but allows for raw nuts and seeds except peanuts and just gets rid of wheat products and oats as grains but allows for quinoa and rice. But sometimes I will even cut out those grains temporarily. And then the second important part is cutting out coffee, alcohol, refined sugars, processed oils, food additives, artificial colors, and flavorings and just eating whole foods (meaning just eat “1” ingredient foods!). If this diet doesn’t cause some improvement I might also cut out all animal products for another two weeks and do a whole food vegan version of the BED Diet. Or sometimes I will use Prolon the five day fasting mimicking diet program (https://prolonlife.com/) that is wheat free and free of animal products. While I think the diet above is a great idea to implement in patients with autoimmune disease, it will also reduce all kinds of common complaints, pains and “itides” seen commonly in a doctor’s office. A diet (BED) trial of above for 2-4 weeks would change a lot of lives… And with attentive reintroduction of the most commonly eaten foods first the “offending” foods can be found and avoided resulting in saving literally thousands of dollars from needless doctor visits, testing, medications and excess supplements…not to mentioning human suffering as well. Additional Autoimmune Approaches That Can Help… Movement - some type of movement that doesn’t hurt can enhance healing in autoimmune illness. Gentle yoga, Tai Chi or Qigong to start. Later adding aerobics and strength training. Supplements - You could have a “laundry list” but I would start with normalizing vitamin D/K (5000-10,000 IU/100-200 mcg), 1-2 gms of omega-3 fatty acids, magnesium glycinate 300-400 mg/d and possibly curcumin 2 gms/d, favorite probiotic and/or colostrum product. Deep Breathing - There are many breathing techniques. I came across Andrew Weil, MD’s simple breathing method for anxiety and stress (https://youtu.be/Egr8iGBg8Oc?si=cmh2P-v5IsnSDvdp). The 4-7-8 breathing technique. Breath in through the nose for 4 seconds, hold for 7 seconds and breath out though your mouth firmly 8 seconds and repeat 3 more times (total of four) and do this twice daily. Should notice more remarkable change in a month. Environmental Triggers - Mold can be a significant autoimmune trigger. (See Survivingmold.com (https://www.survivingmold.com/)) References: 1) Effects of the Mediterranean diet on inflammation, quality of life, and mortality in autoimmune diseases: A systematic review featured in the Italian National Guidelines “La Dieta Mediterranea” (https://pubmed.ncbi.nlm.nih.gov/41386096/)2) Autoimmune protocol diet: A personalized elimination diet for patients with autoimmune diseases (https://pmc.ncbi.nlm.nih.gov/articles/PMC11755016/).3) Effect of gluten-free diet on autoimmune thyroiditis progression in patients with no symptoms or histology of celiac disease: a meta-analysis (https://www.frontiersin.org/journals/endocrinology/articles/10.3389/fendo.2023.1200372/full).4) Higher circulating vitamin B12 is associated with lower levels of inflammatory markers in individuals at high cardiovascular risk and in naturally aged mice (https://pubmed.ncbi.nlm.nih.gov/37690097/).5) Environment, Lifestyles, and Climate Change: The Many Nongenetic Contributors to The Long and Winding Road to Autoimmune Diseases (https://pmc.ncbi.nlm.nih.gov/articles/PMC11684977/).6) Leaky Gut: One of the Most Mysterious Diseases, Can It Be Prevented? (https://www.theepochtimes.com/health/leaky-gut-1-of-the-most-mysterious-diseases-can-it-be-prevented-5112393)7) Adherence to the Mediterranean diet can beneficially affect the gut microbiota composition: a systematic review (https://pmc.ncbi.nlm.nih.gov/articles/PMC11022496/).8) Mechanisms of environmental risk factors for autoimmune diseases (https://www.sciencedirect.com/science/article/abs/pii/S1568997226000261).9) Association Between Gut Microbiota and Autoimmune Thyroid Disease: A Systematic Review and Meta-Analysis (https://pubmed.ncbi.nlm.nih.gov/34867823/).10) Vitamin D supplementation reduces thyroid peroxidase antibody levels in patients with autoimmune thyroid disease: An open-labeled randomized controlled trial. Indian J Endocrinol Metab (2016) 20(3):391–8 (https://pubmed.ncbi.nlm.nih.gov/27186560/).11) Effect of vitamin D3 supplementation on systemic inflammation and disease-specific markers in patients with autoimmune diseases: a comprehensive meta-analysis of randomized controlled trials (https://pubmed.ncbi.nlm.nih.gov/41952022/).12) Celiac disease and the thyroid: highlighting the roles of vitamin D and iron. (https://pubmed.ncbi.nlm.nih.gov/34064075/)Nutrients (https://pubmed.ncbi.nlm.nih.gov/34064075/) (2021) 13(6):1755 (https://pubmed.ncbi.nlm.nih.gov/34064075/).13) How to Harness Vagus Nerve Power to Counter Common Autoimmune Diseases Deep breathing and device-based vagus nerve stimulation may help with symptoms of autoimmune disease (https://www.theepochtimes.com/health/how-to-harness-vagus-nerve-power-to-counter-common-autoimmune-diseases-5773246). Nutrition, Prevention and Integrative Medicine… ANTIBIOTICS - DRUG RESISTANCE - New Report: America’s Overreliance on Antibiotics Is Fueling Drug-Resistant Infections That Kill Over 50,000 Patients a Year. CDC estimates at least 28% of antibiotics prescribed in doctors’ offices and emergency departments are unnecessary; more careful prescribing actually reduces infections (https://imahealth.substack.com/p/new-report-americas-overreliance?). Independent Medical Alliance, October 29, 2026. MEDICAL PREPAREDNESS - MEDICATIONS - INSTRUCTION - HOME KIT - The Medical Emergency Kit (https://links.twc.health/ce/c/67438189e93c9a53bb65921b/6ae346b48a8cbac789295935/6ae347555c395049442f23f1?signature=e8abfc68066e6bde4bded7cafebb6f4528268b19e3a5290361bfab2ffa40212a) from The Wellness Company helps eligible households prepare for unexpected medical needs with: * 8 physician-selected prescription medications * Expert medication guidebook * Access to clinical support * Fulfillment through a U.S. pharmacy ($5.00/month or $50/year would be appreciated to help keep this publication going) Cancer… BREAST CANCER - IVERMECTIN - MEBENDAZOLE - 43 year old Canadian woman with Stage 3 Breast Cancer multifocal reports 3 months after refusing chemotherapy: tumors shrink significantly (https://makisw.substack.com/p/ivermectin-and-mebendazole-testimonial-f4c). William Makis, MD, Makis Health, October 28, 2026. CANCER - LACTOFERRIN - Lactoferrin in Integrative Oncology: Promising Adjunct, Not Proven Therapy. (https://paulmarik.substack.com/p/lactoferrin-in-integrative-oncology?) Paul Marik, MD, Cancer & Metabolic Healing, October 28, 2026. CANCER - PROTEUS MIRABILIS - RHODOPSEUDOMONAS PALUSTRIS - Iwata S, et al. Tumour-resident oncolytic bacteria trigger potent anticancer effects through selective intratumoural thrombosis and necrosis. Nat Biomed Eng. 2026 Feb;10(2):293-308. doi: 10.1038/s41551-025-01459-9. Epub 2025 Aug 5. (https://www.nature.com/articles/s41551-025-01459-9) “…Proteus mirabilis (A-gyo) and Rhodopseudomonas palustris (UN-gyo)—in a precise 3:97 ratio (A-gyo:UN-gyo), exhibits potent antitumour efficacy independent of immune cell infiltration…” CERVICAL CANCER - IVERMECTIN - MEBENDAZOLE - 48 year old Texas woman with Stage 2 Cervical Cancer (6cm tumor) reports after 5 months (had radiation but no chemo): significant tumor shrinkage! (https://makisw.substack.com/p/ivermectin-and-mebendazole-testimonial-d4b?) William Makis, MD, Makis Health, October 29, 2026. SARCOMA - IVERMECTIN - MEBENDAZOLE - 55 year old UK man with Stage 4 Spindle Cell Sarcoma metastatic to the Lungs reports after 16 months: Stable disease! (https://makisw.substack.com/p/ivermectin-and-mebendazole-testimonial-ce0?)William Makis, MD, Makis Health, October 28, 2026. STATINS - CANCER - Statins and Cancer: Following the Science Beyond Cholesterol (https://paulmarik.substack.com/p/statins-and-cancer-following-the?). Paul Marik, MD, Cancer & Metabolic Healing, October 29, 2026. ($5.00/month or $50/year would be appreciated to help keep this publication going) Covid Syndrome… BLOOD CLOTS - SPIKE PROTEIN - WUHAN - The Entire Population is Now Prone to Blood Clots. Dr McCullough is concerned about population wide exposure to the thrombogenic Wuhan spike protein. (https://www.thefocalpoints.com/p/the-entire-population-is-now-prone?) Peter A McCullough, MD, MPH, Focal Points, October 30, 2026. CHLORINE DIOXIDE - COVID - FLU - Chlorine Dioxide is my “go to” for the flu, COVID and any respiratory infection (https://makisw.substack.com/p/chlorine-dioxide-is-my-1-go-to-for?). William Makis, MD, Makis Health, October 28, 2026. ($5.00/month or $50/year would be appreciated to help keep this publication going) Societal and World Health… COMMUNISM - SOCIALISM - ‘Red Flag: The Reality of Life Under Socialism and Communism—From Those Who Lived It’ (https://www.theepochtimes.com/epochtv/exclusive-documentary-red-flag-the-reality-of-life-under-socialism-and-communism-from-those-who-lived-it-6106724?utm_source=Promotion&utm_campaign=EET20261028&utm_medium=email&est=TyGhodZRK4c05g6yshGiH49BmhU9wYwx8GCFl8yO6TZj4fVuvKgJcJmmmpmgeWxC5A%3D%3D), EpochTV, October, 20, 2026. As socialist and communist ideologies gain influence across the free world—including in the United States—a critical question emerges: What is life really like under these systems? This documentary takes viewers to the early years of the Cuban revolution and the dramatic turn in Venezuela after Hugo Chavez was elected. Exiles from Cuba and Venezuela expose the harrowing reality behind propaganda, long food lines, extreme rationing—where six eggs a month is a luxury—constant surveillance, and a life without a justice system or a free press. Their personal stories serve as a chilling warning to the free world and those who romanticize ideologies built on total control, violence, and deception. ORGAN HARVESTING - FORCED - CHINESE COMMUNIST PARTY - Shen Yun Campus Hosts 100 Government and Community Leaders. Guests Screened Award-winning “Unbroken” documentary and Explored Transnational Repression (https://faluninfo.net/shen-yun-campus-host-100-government-and-community-leaders/). FalunInfo (https://faluninfo.net/), October 22, 2026. ($5.00/month or $50/year would be appreciated to help keep this publication going) Dr. Joe Dispenza’s Website (https://substack.com/redirect/6b2e79fb-e709-4bf2-a6a5-477e53cec249?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) * Practice, Persistence and Patience - My Favorite (https://substack.com/redirect/9d0aa273-8351-406d-8c19-c69483bcaede?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ). The first story of transformation that “jumped out” at me before my cancer and then the first one “sent” to me after my cancer diagnosis. A physician cures herself of a rare, life threatening sarcoma after chemo, radiation and alternative therapies had been tried. * ”Source” the Documentary (https://substack.com/redirect/e9bfdb88-d4b0-4444-a972-ae2c1cbf1a7c?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) - The Science behind the practice. Highly recommended. * Proof - Stories of Transformation (https://substack.com/redirect/b904b114-0f34-4f46-aa7c-470fac4e5d2f?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) (listen to a few stories of transformation from serious health problems) * Stories of Transformation - YouTube Channel (https://www.youtube.com/user/drjoedispenza) * Research: The Science Behind Mind/Body Healing and Meditation (https://substack.com/redirect/e5ac0db3-71ae-472d-a916-4fab1b8e7530?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) * Dr. Joe Dispenza’s Book: Becoming Supernatural (https://substack.com/redirect/3b0ad16d-575d-400f-aed4-309423d5e9fd?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) Falun Dafa – Truthfulness, Compassion and Forbearance (https://en.falundafa.org/index.html) Brief Introduction to Falun Dafa (https://substack.com/redirect/0da29b60-40e7-484a-a84b-ad803668f331?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) Falun Gong Misconceptions (https://faluninfo.net/falun-gong-misconceptions/)Books & Recent Writings of Mr. Li Hongzhi (https://substack.com/redirect/35bddb14-82e8-445e-bdb0-0ea4b6571a33?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)Video & Audio Materials (https://substack.com/redirect/f5c8e9a5-2006-4e5a-92b4-2f1911477b59?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)Take an Online Class (https://substack.com/redirect/012fb091-4543-4b71-9c18-3cfabd0db122?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ) Kirk Hamilton PA-C1416 57th StreetSacramento, CA 95819(916) 716-2295krhammer@surewest.net (https://substack.com/redirect/dfc2c624-433d-4bb4-a97b-c2435450668e?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)www.StayingHealthyToday.com (https://substack.com/redirect/1da661ff-1141-4213-8e5c-9e9afbfe14cc?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)www.StayingHealthyToday.Substack.com (https://stayinghealthytoday.substack.com/) Staying Healthy Today is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. ($5.00/month or $50/year would be appreciated to help keep this publication going) Get full access to Staying Healthy Today at stayinghealthytoday.substack.com/subscribe (https://stayinghealthytoday.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

3. 

   12 Oct 2026

   "Does Creatine Supplementation in Middle Aged and Older Adults Have Positive Impacts on Cognition, Lean Body Mass, Bone Health and Markers of Health?" An Interview With Richard B Kreider, PhD

   Richard B. Kreider, PhD, Professor Director, Exercise & Sport Nutrition Lab and Clinical Core Service Center Department of Kinesiology & Sport ManagementTexas A&M University, College Station, TX 77843Tel. 979.458.1498 │ Fax. 979.847.8987rbkreider@tamu.edu (mailto:rbkreider@tamu.edu) “Effects of creatine supplementation with and without exercise (https://pmc.ncbi.nlm.nih.gov/articles/PMC13463452/pdf/RSSN_23_2716273.pdf) and diet intervention on body composition, cognitive function, (https://pmc.ncbi.nlm.nih.gov/articles/PMC13463452/pdf/RSSN_23_2716273.pdf)and markers of health in middle-aged and older adults (https://pmc.ncbi.nlm.nih.gov/articles/PMC13463452/pdf/RSSN_23_2716273.pdf).” J Int Soc Sports Nutr. 2026 Aug 21;23(sup1):2716273. (10/2026) Interview Summary Dr. Kreider’s Backround… Richard B. Kreider, PhD, has spent approximately 40 years as a professor researching the effects of exercise and nutrition on health, athletic performance, disease, and rehabilitation. He and his colleagues have studied creatine for more than 30 years. Creatine Monohydrate… In this interview, he explains why creatine monohydrate remains the best-supported form of creatine (mentions creatine from German manufacturing being of high quality), noting that most clinical trials have used it and that alternative forms have not demonstrated superior benefits. He recommends 10 grams daily for older adults, typically divided into two 5-gram doses. Sometimes he will recommend a loading dose of 5 grams four times a day for a week otherwise it may take a month at the 10 gram per day dose to see the physiological effects of the creatinine. Creatine’s Mechanisms of Action… He describes several potential mechanisms through which creatine may benefit muscle, including improving cellular energy availability, supporting greater exercise capacity, and promoting protein synthesis through cellular hydration. He also discusses creatine’s potential role in brain energy metabolism, antioxidant activity, and the preservation of bone mineral content, particularly when combined with resistance training. The Study… The featured study (https://pmc.ncbi.nlm.nih.gov/articles/PMC13463452/pdf/RSSN_23_2716273.pdf) investigated whether creatine supplementation could benefit middle-aged and older adults, including those who did not participate in a structured exercise program. Participants followed a calorie-restricted diet intended to reduce daily intake by approximately 300–500 calories. They were divided into four groups: placebo without structured exercise, creatine without structured exercise, placebo with exercise, and creatine with exercise. The creatine groups received 10 grams daily for 12 weeks. The dietary guidance emphasized reducing calories, particularly from fat, eating whole foods, and maintaining adequate protein and carbohydrate intake. The researchers evaluated body composition, cognitive performance, blood chemistry, cardiovascular-related health markers, glucose management, physical activity, sleep, and quality of life. Dr. Kreider reported improvements in blood lipids and HbA1c, as well as cognitive performance and some measures of body composition. Exercise generally produced stronger and more consistent benefits, but one of the surprising findings was an increase in muscle mass among participants taking creatine even without structured exercise. The researchers did not observe a substantial change in bone health during the relatively short 12-week study. Benefits Beyond Athletic Performance… Dr. Kreider emphasizes that creatine’s potential applications extend well beyond athletic performance to healthy aging, physical function, and cognitive health. He describes creatine monohydrate as an inexpensive, extensively studied supplement and reports that large reviews of clinical trials have not supported common concerns about dehydration, muscle cramping, or adverse effects on the kidneys in the studied populations. He notes that creatine can increase blood creatinine, which may affect creatinine-based estimates of kidney function and should be discussed with a healthcare professional. Future research interests include combining creatine with other nutritional interventions, investigating its effects on the gut and microbiome, and studying ways to preserve muscle during weight loss, including weight loss associated with GLP-1 medications. His overall message is that middle-aged and older adults may benefit from combining appropriate nutrition, creatine, and regular physical activity, especially resistance training—to help maintain physical function and quality of life as they age. Interview Questions and Answers Kirk Hamilton: Can you please share with me your educational background and current position? Richard Kreider: I began as a college football player at Liberty University, where I became interested in weightlifting, resistance training, nutrition, and performance enhancement. I initially studied physical education because I wanted to become a strength coach. During my master’s degree, a professor encouraged me to pursue research because I could make a broader impact by studying exercise and nutrition. I have now been a professor for approximately 40 years. At Texas A&M University, I direct the Exercise & Sport Nutrition Lab and Clinical Core Service Center. My research focuses on exercise and nutrition in relation to health, performance, disease, and rehabilitation. My colleagues and I have studied creatine for more than 30 years, and I continue to lift weights, exercise, and take creatine daily. KH: What got you interested in studying creatine supplementation in adults between 45 and 65, with and without exercise? RK: I wanted to investigate whether creatine could help middle-aged and older adults maintain muscle mass, improve cognitive function, and obtain better results from exercise. Most creatine studies had focused on younger people and athletes, particularly those participating in resistance training. However, as people age, they tend to lose muscle mass, gain body fat, and experience declines in cognitive function. Many older adults also need to lose weight, but calorie restriction can cause them to lose muscle along with fat. I wanted to determine whether taking 10 grams of creatine daily could help preserve or increase muscle mass during weight loss and whether it could provide cognitive benefits even without a structured exercise program. KH: How does creatine affect lean body mass? What are the proposed mechanisms of action? RK: Creatine increases energy availability in muscle. When people exercise, this can enable them to perform more work, and the workload placed on the muscle is an important stimulus for muscle protein synthesis and growth. Creatine also increases intracellular hydration, which may stimulate protein synthesis. When someone takes creatine while resistance training, the person may be able to perform more work and achieve better training adaptations. In someone who is not following a structured exercise program, increased energy and physical capacity may encourage greater daily activity. Our study found that muscle mass increased even in participants who were not training, which was one of our surprising findings. The gains are not simply water; the research also supports increases in muscle tissue and protein. KH: How does creatine supplementation affect cognition? What are the proposed mechanisms of action? RK: Creatine helps provide energy to the brain through the phosphocreatine system. When brain phosphocreatine levels are low, cognitive capacity can be reduced. Aging, fatigue, injury, and inadequate oxygen availability can affect energy availability in the brain. Approximately 20% of the creatine consumed is absorbed across the blood-brain barrier, which is one reason we investigated a higher daily intake of 10 grams. I believe improving brain energy availability is an important potential benefit of creatine. We also see evidence of mild antioxidant and anti-inflammatory effects, which may provide additional support. In our study, participants taking creatine demonstrated improvements in cognitive testing, including those who were not following a structured exercise program. The exercise groups generally had stronger and more consistent findings. We are also investigating whether combining creatine with other nutrients, including creatine precursors, antioxidants, anti-inflammatory compounds, and nootropics, might provide additional benefits. KH: How does creatine affect bone health? What are the proposed mechanisms of action? RK: Creatine may help preserve bone mineral content, particularly when combined with resistance training. When you train with resistance, you place a load on your bones as well as your muscles. If creatine enables you to train harder or perform more work, that may help maintain bone mass. There are also studies suggesting that creatine may influence bone turnover, potentially helping to reduce bone breakdown or support the processes involved in bone remodeling. Some longer-term studies, including studies involving postmenopausal women, have found that creatine combined with resistance training may help slow bone loss. However, creatine does not necessarily make bones bigger or stronger, and the findings are not uniform across all studies. In our 12-week study, we did not see much change in bone health. I think any meaningful bone benefit may require longer intervention. KH: Do we know whether creatine supplementation affects inflammation? RK: Yes, there is evidence that creatine has some antioxidant and anti-inflammatory effects. I would not describe these effects as being as strong as those of some other compounds we investigate, but they may still be beneficial. Creatine may help recovery after strenuous exercise that damages muscle, such as downhill running. Reducing oxidative stress and inflammation may also benefit the brain. I think combining creatine with other antioxidants and anti-inflammatory compounds is worth investigating. KH: What were the weight-loss diet guidelines used in this study? RK: We asked participants to reduce their daily calorie intake by approximately 300–500 calories. We provided nutritional education, suggestions for foods to reduce or eat less frequently, and guidance on how to make lower-calorie choices. We primarily encouraged reducing dietary fat while maintaining adequate protein and carbohydrate intake. We did not prescribe a tightly controlled, specific macronutrient diet; participants were allowed to eat their usual foods while working toward the calorie-reduction goal. Our general recommendations emphasize healthy whole foods, including fruits, vegetables, and leaner meats, while reducing excess dietary fat. We also wanted participants to maintain adequate nutrition while losing weight so that they could better preserve muscle mass, particularly if they were exercising. KH: Are all creatine products the same regarding absorption and utilization? What type did you use in your study? Is creatine monohydrate delivered in lipid nanoparticles better, or is that hype? How do you choose a good creatine supplement? RK: We have reviewed the research on different forms of creatine, including creatine monohydrate, creatine nitrate, buffered creatine, creatine ethyl ester, and liquid forms. Approximately 95% of the nearly 700 clinical trials we discussed have used creatine monohydrate. Some alternative forms have shown benefits, but none has been demonstrated to be superior to creatine monohydrate. We used creatine monohydrate in our research. I recommend choosing a high-quality, highly purified creatine monohydrate, preferably one with a well-established manufacturing and quality-control record. Some products are marketed as revolutionary improvements, but their claims are not necessarily supported by clinical research. I have not established in this interview that lipid-nanoparticle creatine is superior, so I would want to see convincing comparative clinical evidence before recommending it over conventional creatine monohydrate. KH: Why did you choose 5 grams twice daily? Is that the gold-standard dosing regimen? Should creatine be taken with meals or away from meals, and what type of fluid is best? RK: We used 10 grams daily, divided into two 5-gram doses, because we wanted to investigate whether a higher intake could provide physical and cognitive benefits in middle-aged and older adults. We believe 5 grams twice daily is a reasonable approach for supporting muscle mass, training adaptations, and potentially cognition. Studies have compared taking creatine before exercise, after exercise, and at different times of the day. We have not seen convincing evidence that one time of day is consistently superior. The important thing is to consume it regularly. Research also indicates that taking creatine with carbohydrates or a combination of carbohydrates and protein can improve its uptake into muscle. I generally recommend mixing creatine powder into a beverage, smoothie, or other convenient drink. It does not have to be taken at a particular time or with a particular fluid. KH: Do you recommend a loading dose of 5 grams four times daily? If so, why? Does it saturate the muscles more quickly? RK: Yes. When someone wants to achieve the effects of creatine more quickly, I recommend a loading phase of approximately 20 grams daily, divided into four 5-gram doses, for about one week. This helps raise muscle creatine levels more quickly. If someone takes only 5 grams daily, it can take approximately 30–40 days to reach a comparable level of saturation. In our featured study, we used 10 grams daily for 12 weeks rather than a separate loading phase. We expected it to take a week or two to raise creatine levels, which we considered acceptable for this study. In many of our other studies, we use a loading phase during the first week and then move to a maintenance dose. KH: Can you tell us about your study and its basic results? RK: We designed the study to determine whether creatine supplementation could improve body composition, cognitive function, and markers of health in middle-aged and older adults, both with and without structured exercise. All participants followed a calorie-restricted diet, aiming to reduce their daily intake by approximately 300–500 calories. We divided them into four groups: placebo without structured exercise, creatine without structured exercise, placebo with exercise, and creatine with exercise. The creatine groups received 10 grams daily for 12 weeks. We assessed body composition, cognitive function, blood chemistry, glucose management, lipids, physical activity, sleep, and quality of life. We found improvements in blood lipids and HbA1c, as well as improvements in cognitive function among participants taking creatine. We also saw improvements in muscle mass, including among participants who were not participating in structured exercise. The exercise groups generally had stronger results, demonstrating the importance of physical activity. We did not see much change in bone health during the 12-week period. KH: Where do you get funding for these creatine studies? RK: The studies in this particular research series were funded by the WoodNext Foundation (https://woodnext.org/), established by Anthony and Susan Wood. They were interested in healthy aging and approached the university about supporting research in this area. The funding allows us to pursue studies we believe are important without having to design them around the commercial interests of a supplement company. I do not sell supplements or receive profits from the products we study. I am interested in understanding how nutrition and exercise can improve health and well-being. Industry funding has also been important in this field because federal funding has historically been difficult to obtain for some creatine studies. I believe it is beneficial when responsible companies support research that provides consumers with credible evidence about the effects of their products. KH: Could a pharmaceutical company turn creatine into a drug that could be patented by adding some component or unique delivery system to the product? RK: Creatine is a naturally occurring compound found throughout the body, so it is difficult to patent the basic compound itself. There have been pharmaceutical efforts involving different forms of creatine, including creatine derivatives. Patents may be possible for a particular formulation, manufacturing process, application, or unique method of delivery, but that is different from patenting creatine itself. One reason pharmaceutical companies may have limited interest in funding creatine research is that the basic nutrient is inexpensive and difficult to protect through a conventional patent. I would like to see more responsible supplement companies fund research so consumers can understand what benefits to expect under specific conditions. KH: What was the effect on cardiovascular disease risk factors and which markers did you measure? RK: We performed a comprehensive metabolic assessment, including blood lipids, glucose, liver-related markers, protein markers, and other standard blood chemistry measurements. We assessed approximately 50 blood markers, including a range of routine laboratory values. We also examined physical activity, sleep habits, and quality-of-life measures.We saw general improvements in blood lipids, consistent with findings from other creatine studies. Overall, the health markers improved, particularly among participants who exercised, although we also saw some favorable changes in participants who were not exercising. These findings are encouraging, but they do not establish that creatine prevents cardiovascular disease. KH: What was the effect on HbA1c levels? RK: We included HbA1c because it provides information about glucose management over a longer period than a single blood glucose measurement. We saw some improvement in HbA1c. The improvements were not limited to participants who exercised; we also saw evidence of improvement among those who were not participating in structured exercise. The overall findings were generally more favorable when creatine was combined with exercise. KH: What happens to homocysteine levels with creatine supplementation? RK: I would need to review the specific results in this paper to give you a definitive answer about homocysteine in this particular study. I do not recall a clear reduction in homocysteine from the study results discussed during this interview. In related studies involving guanidinoacetic acid, or GAA, which is a precursor to creatine, we have observed a slight increase in homocysteine that normalized over approximately 12 weeks. That change occurred alongside a slight increase in creatinine, and the homocysteine values remained within normal ranges in the studies I described. I would not assume that these findings apply directly to the creatine intervention in this study without checking its published results. KH: What markers of cognitive function did you measure, and what were the results? RK: We used a battery of cognitive tests to assess different aspects of cognitive performance, including memory, attention, vigilance, and psychomotor reaction. The tests included word recall, picture recall, vigilance testing, and the Stroop color-word test. We use a consistent battery across our studies so we can compare the effects of different nutritional interventions. We also considered mental fatigue during repeated testing. We found that the creatine groups generally performed better than the placebo groups across most of the cognitive measures, although there was at least one measure on which a placebo group did somewhat better. Both creatine groups showed cognitive benefits, and the exercise groups generally had stronger or more consistent results. These findings suggest potential benefits for cognitive performance, but they do not establish that creatine prevents or reverses dementia. KH: Did you see changes in the DEXA test scores for bone health after this 12 week study? How quickly can improvements be detected? RK: Our study assessed participants over 12 weeks, and I do not recall a meaningful change in bone health during that period. Bone effects may require longer interventions. Some studies examining bone health have used creatine supplementation for one to two years. KH: Did you see changes in muscle mass over this 12 week study? How quickly can improvements be detected? RK: For muscle mass, however, changes can occur relatively quickly when creatine is combined with resistance training. In one of our earlier studies, we measured participants at baseline, 14 days, and 28 days and observed significant increases in muscle mass among people participating in resistance training. Across the literature, changes in lean mass can be detected over approximately four to 12 weeks, particularly when creatine is combined with resistance training. The response depends on the person’s activity and training program. KH: Were there any side effects with creatine supplementation? What precautions should people consider, particularly regarding kidney function? RK: Our reviews of clinical trials have found that creatine monohydrate has a strong safety record in the populations studied. In the large analysis I discussed, involving approximately 26,000 participants in each of the creatine and placebo groups, the incidence of reported side effects was low. The analyses did not support common claims that creatine causes dehydration, muscle cramping, or kidney damage. One important point is that creatine supplementation can increase blood creatinine because creatinine is a natural breakdown product of creatine. That can affect estimates of kidney function calculated from creatinine alone. I encourage people to tell their healthcare providers that they take creatine so their laboratory results can be interpreted appropriately. Other kidney markers, including cystatin C, may help distinguish a change related to creatine metabolism from an actual decline in kidney function. People with kidney disease or other medical conditions should discuss supplementation with their healthcare professionals rather than assuming that findings from healthy study participants automatically apply to them. It is noted that creatine has been used in individuals who are on dialysis without issues. KH: If creatine increases blood creatinine, how can healthcare professionals distinguish that effect from an actual decline in kidney function? RK: Creatinine is a natural breakdown product of creatine, so taking creatine can cause a modest increase in blood creatinine. Because estimated glomerular filtration rate, or eGFR, is often calculated using creatinine, that increase can make the estimated kidney function appear lower even when kidney function has not actually deteriorated. I encourage people to tell their healthcare providers that they are taking creatine. Research has used other measures, including cystatin C and urine-based assessments, to evaluate kidney function more directly. The studies I discussed did not demonstrate a negative effect on kidney function from creatine supplementation in the populations studied. However, laboratory results need to be interpreted in context, particularly in people with existing kidney disease. KH: How was compliance with the study protocol? RK: Compliance was good, and we had relatively few participants drop out. We used supervised exercise sessions, regular participant check-ins, phone applications for dietary monitoring, email, and other communication methods. Participants in the exercise groups trained at our research facility, where we could monitor attendance, sets, repetitions, and other aspects of their workouts. We also emphasized motivation and accountability. Participants had to maintain their exercise and walking routines for 12 weeks or longer, which requires considerable commitment. Having a supervised program helped us monitor adherence and support participants throughout the study. KH: Are you doing any studies on creatine and the microbiome? RK: Yes, we are interested in the relationship between creatine, intestinal metabolism, and the microbiome. We have investigated prebiotic approaches during weight-loss and exercise programs, and we have several studies involving probiotics. We are also interested in short-chain fatty acids and their potential effects on appetite regulation and metabolism. Creatine plays an important role in the metabolic function of the intestine, and we have published work on Crohn’s disease. There are also studies in irritable bowel syndrome and preliminary reports involving Crohn’s disease that are examining creatine’s potential effects. We are interested in whether improving energy availability in the gut may improve gut function and whether this could interact with the gut-brain connection. Combining creatine with a probiotic is one approach that warrants further investigation, but more research is needed to determine its benefits. KH: Were there any surprises or unexpected results from your study? RK: The biggest surprise was that we saw an increase in muscle mass among participants taking creatine who were not participating in structured exercise. We initially expected that creatine would be most beneficial when combined with training, and that it might help people maintain muscle during calorie restriction. Instead, we observed some improvement in muscle mass even without structured exercise. Some of the early change could involve water because muscle contains a large proportion of water, but we also observed other favorable changes. The findings suggest that creatine may have benefits for people who cannot participate in a structured exercise program, although the best results still occurred when creatine was combined with exercise. KH: What results from this study give you the most satisfaction or excitement about the potential public benefit? RK: I am encouraged by the possibility that creatine may help people preserve muscle while losing weight and may also provide cognitive benefits. When people follow calorie-restricted diets, we want them to lose fat rather than muscle. If creatine can help maintain muscle mass, support physical function, and improve some aspects of cognitive performance, it could be useful as part of a broader healthy-aging approach.I am particularly interested in the potential benefit for middle-aged and older adults, because the loss of muscle mass and cognitive function can affect quality of life as people age. We need more research, but these findings are encouraging. KH: What other creatine studies are you looking forward to doing? RK: We are interested in studying combinations of creatine with other nutritional interventions and investigating whether these approaches can improve physical function, cognition, and healthy aging. One area we are exploring is whether nutritional interventions can help people preserve muscle mass during substantial weight loss, including weight loss associated with GLP-1 medications. We are also interested in studies involving creatine precursors, antioxidants, anti-inflammatory compounds, and other nutrients that might complement creatine’s effects. We want to understand whether these combinations can improve the outcomes we see with creatine alone. KH: Can creatine help people lose body fat while preserving muscle mass, particularly during calorie restriction or GLP-1 medication use? RK: I think creatine may be helpful in this situation. Our study found that muscle mass increased and fat mass decreased somewhat, including among participants who were not participating in structured exercise. The greatest improvements in percentage body fat occurred when creatine was combined with training. Other studies and analyses have also suggested that people taking creatine during training may lose more body fat.We are interested in investigating whether creatine, HMB, and protein could help people preserve muscle mass when taking GLP-1 medications. When people lose substantial weight, we want them to lose fat rather than muscle. I think combining appropriate nutrition with resistance training and these nutritional interventions deserves further study. KH: Do you have plans for creatine combination studies aimed at cognitive decline? RK: Yes. We are conducting a series of studies that begin with creatine and then examine the addition of other compounds. One of the compounds we are studying is GAA, a precursor to creatine that may enter the brain more readily. We are also investigating combinations with antioxidants, anti-inflammatory compounds, and nootropics.The goal is to determine whether improving brain energy availability while addressing oxidative stress, inflammation, and other aspects of brain function can produce greater cognitive benefits than using a single compound. We are trying to develop a more comprehensive nutritional approach to supporting cognition as people age. KH: Why do you believe creatine may be especially important for healthy aging rather than just athletic performance? RK: I think creatine may be particularly valuable as people age because they face several challenges at once: losing muscle mass, gaining body fat, and experiencing declines in cognitive function. Creatine may help support muscle energy, exercise capacity, and brain energy availability. When combined with resistance training and appropriate nutrition, it may help people maintain strength and physical function. Our research suggests that there may also be benefits even for people who are not following a structured exercise program. However, exercise generally produces stronger and more consistent results. The ultimate goal is to help people maintain their independence, physical capabilities, cognitive function, and quality of life throughout their lives. KH: Are there any other comments you would like to make on this important subject? RK: We used to think of creatine primarily as a supplement for athletes and sports performance. I believe its potential applications extend throughout the lifespan, particularly for middle-aged and older adults. Combining appropriate nutrition, adequate protein, resistance training, creatine, and other evidence-based nutritional approaches may help people maintain strength, physical function, and cognitive health. It is never too late to start exercising or lifting weights. We want people not only to live longer but also to maintain their health span and quality of life. If we can help people preserve muscle mass, maintain better glucose control, and support cognitive function as they age, we can make a meaningful contribution to healthy aging. 20 Key Takeaways from the Interview with Richard Kreider, PhD… 1. Creatine is not just for athletes. Dr. Kreider believes creatine supplementation may benefit middle-aged and older adults by supporting muscle mass, physical function, and cognitive performance. 2. Creatine monohydrate is the preferred form. He explained that it has been used in the overwhelming majority of clinical trials and that alternative forms have not demonstrated superior benefits. 3. The study used 10 grams of creatine daily. Participants in the creatine groups received 5 grams twice daily for 12 weeks. 4. Creatine may help preserve or increase lean body mass. One surprising finding was an increase in muscle mass among participants taking creatine even without participating in a structured exercise program. 5. Exercise enhances the benefits of creatine. The study generally found stronger and more consistent results when creatine supplementation was combined with exercise. 6. Creatine may support brain energy metabolism. Dr. Kreider explained that creatine helps the brain maintain energy availability through the phosphocreatine system. 7. Cognitive performance improved in the creatine groups. The study reported favorable changes in cognitive testing, including among participants who did not participate in structured exercise. 8. Cognitive testing covered several areas. Assessments included memory, attention, vigilance, psychomotor reaction, word recall, picture recall, and the Stroop color-word test. 9. Creatine may have antioxidant and anti-inflammatory effects. Dr. Kreider described these as potential additional mechanisms that warrant further investigation. 10. Bone health benefits may take longer to appear. The 12-week study did not show substantial changes in bone health. Dr. Kreider noted that longer-term studies may be needed to assess possible benefits. 11. The study included a calorie-restricted diet. Participants were encouraged to reduce daily calorie intake by approximately 300–500 calories while maintaining adequate protein and carbohydrate intake. 12. Creatine may be useful during weight loss. Dr. Kreider is interested in whether creatine can help preserve muscle mass while people lose weight, including those using GLP-1 medications. 13. Blood lipid markers showed favorable changes. The interview reported improvements in blood lipids, although the findings do not establish that creatine prevents cardiovascular disease. 14. HbA1c also showed some improvement. The study reported favorable changes in this marker of longer-term glucose management, with generally stronger findings when creatine was combined with exercise. 15. The homocysteine findings require verification. Dr. Kreider did not recall a clear reduction in homocysteine in this particular study and indicated that the published results should be checked. 16. Creatine has a strong safety record in studied populations. Dr. Kreider cited research that did not support common claims that creatine causes dehydration, muscle cramps, or kidney damage in the populations studied. 17. Creatine can affect blood creatinine measurements. Because creatinine is a breakdown product of creatine, supplementation may influence creatinine-based estimates of kidney function. Healthcare professionals should know when someone is taking creatine. 18. A loading phase can raise muscle creatine levels more quickly. Dr. Kreider described a commonly used approach of approximately 20 grams daily, divided into four 5-gram doses for about a week. The featured study instead used 10 grams daily without a separate loading phase. 19. Creatine and the gut microbiome are areas of research interest. Dr. Kreider discussed potential relationships among creatine, intestinal metabolism, probiotics, short-chain fatty acids, and the gut-brain connection. Further research is needed to establish clinical benefits. 20. The broader goal is to improve health span, not just lifespan. Dr. Kreider emphasized combining appropriate nutrition, resistance training, physical activity, and evidence-based supplementation to help people maintain muscle, physical function, cognitive health, independence, and quality of life as they age. Staying Healthy Today is a reader-supported publication. To receive new posts and support my work, consider becoming a free or paid subscriber. ($5.00/month or $50/year would be appreciated for this publication) Kirk Hamilton PA-C1416 57th StreetSacramento, CA 95819(916) 716-2295krhammer@surewest.net (https://substack.com/redirect/dfc2c624-433d-4bb4-a97b-c2435450668e?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)www.StayingHealthyToday.com (https://substack.com/redirect/1da661ff-1141-4213-8e5c-9e9afbfe14cc?j=eyJ1IjoiMWZobXA5In0.xtPrv36k8WOFWwTDAeZWBuyinhhTY3_n7YOw9sj-kNQ)www.StayingHealthyToday.Substack.com (https://stayinghealthytoday.substack.com/) Get full access to Staying Healthy Today at stayinghealthytoday.substack.com/subscribe (https://stayinghealthytoday.substack.com/subscribe?utm_medium=podcast&utm_campaign=CTA_4)

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