Now, I wanted to ask you, you mentioned

supplements earlier, and of course,

everybody loves to hear about

supplements, but what are some that may

not be on the usual list of

suspects, so to speak? I mean, one I I

would love to hear you speak to is CDP

choline.

>> People might not think of xylitol as a

supplement, but certainly you could

argue that maybe there's a place for it.

Do you want to add anything to that and

just expand on those?

>> Sure, I can expand on those. I think

that the supplements that we have the

best evidence for, they start with those

core nutrients that we could get from

the diet, but if we don't, then we

definitely should supplement. So, we

mentioned omega-3s, B vitamins,

especially those involved in

methylation. So, that's vitamin B12,

folate, which is B9, rioplavin, which is

B2, and then B6. Vitamin D obviously

critical iron supplementation

particularly if people are anemic. So

that requires a whole assessment for

like why are you anemic in the first

place but

>> often particularly more common in women

>> and many of the symptoms that women may

experience around permenopause are

associated with inadequate iron status.

So getting your iron status checked and

addressed is really important. Magnesium

certainly critical as well. If we're

thinking about other things that do seem

to have both an acute and long-term

benefit in terms of cognitive function,

then all the kind of antioxidant

polyphenols are very interesting,

particularly those that come from

berries, but related ones in coffee,

tea, on the skins of roasted nuts and

seeds, they have similar effects. And

then so you mentioned choline and right

at the beginning when we were talking

about omega-3s I think choline is

critical because of

its importance as a head group for fats

to be attached to in membranes.

>> That's maybe one of the reasons why it's

important for the brain and various

estimates suggest that we're becoming

increasingly choline deficient as you

know we stop eating things like eggs and

liver which are our richest sources of

dietary choline. But there were

randomized control trials in two

different settings that we've talked

about already. So one in older adults

already experiencing some degree of

cognitive decline where supplementing

with CDPCOLINE which is also called

citicoline

seems to improve certain aspects of

cognitive function. And then again after

traumatic brain injury

there are met analyses that show that

supplementing with CDPC choline can

improve some neuroscychological outcomes

in particular after TBI. So I think most

of us can probably get choline from the

diet but in some of these cognitively

degraded states we might call them you

know something like 500 to,000 milligs a

day of choline seems to be beneficial.

>> Do you take it or do you just get it

from eggs and so on? No, I get it from

eggs and liver and some seafood.

Sardines have some choline in as do some

whole grains like oats have some, quinoa

has some.

>> Mhm.

>> So, all of it kind of adds up. I don't

supplement with choline. I do supplement

with creatine. I don't have the perfect

trial that creatine is going to prevent

dementia, but I think we've seen enough

interesting data across

depression again, sleep deprivation.

>> Sleep deprivation. How many grams do you

take daily? What's your standard daily

dose?

>> I take 10 grams every day.

>> Single dose or divided, doesn't matter.

>> So, I take it all in one go in the

morning. There's some evidence that

suggests that once you get above 5 g,

you probably start to saturate creatine

up to transporters. So, maybe you don't

take all of it up. But the reason why I

take it all in one go is because I

remember to take it all of it in one go.

Another reason is that I find creatine

to be quite stimulating, like cognitive

stimulating for me. So, you took your

ketones, I took my creatine before I got

on this call. I took five grams of

creatine, too. And so, if I take

creatine later in the day, I don't sleep

as well. It's very noticeable for me,

but it's not that's not the case for

everybody.

>> Some people take creatine and they don't

notice a cognitive effect. They doesn't

affect their sleep. So, it's very

different from person to person. And so

those are the reasons why I just take it

all in one go in the morning. But

especially if you're going to take over

10 grams, 20 30 grams, you're probably

best splitting it up into several doses

so that you absorb more of it.

>> Yeah. Or 30 g at one go also is tempting

the guts to smite you with a really bad

bathroom situation. Yeah. So yeah, and a

lot of people do mention GI side effects

from creatine. I think some of that is

due to the quality of the supplement

that you're taking.

>> Yep, I agree.

>> So, if you're taking Creapure, creatine

monohydrate, that's what most studies

that have tested creatine have used. And

there was actually a systematic review

meta analysis that just came out that

found that across all the studies they

could find compared to placebo creatine

didn't have any additional GI side

effects.

>> But also, those studies use high quality

creatine. Also, not all of those studies

use 30 g. So you could certainly get to

a point where you're going to start to

have GI effects based on dose.

>> I think it also has to do with the fact

that my like polyarm in the morning when

I'm just getting booted up. It's like I

might be having the coffee plus the

creatine plus you know

>> the MCT oil

>> sardines with MCT oil. Yeah. I mean

there's a lot going into the cocktail of

potential disaster which you do

acclimate to. Quick question before I

forget. On lactate,

>> is there any argument to be made for

anything that you would ingest or

otherwise put into your body not to

avoid doing the intense exercise, but to

increase the amount of lactate that you

uptake into the brain? or is is that

something that people have looked at or

is that just risky business and to be

avoided cuz you'll end up in like I

don't know some type of acidosis or some

other problem. People have looked at

exogenous lactate itself, right? Usually

as lactate salts just like people have

looked at ketone salts.

>> You can bump up blood lactate a little

bit but similar to ketone salts that you

don't get nearly the the increases you

do with other compounds. You don't need

to do anything to increase brain uptake

of indogenous lactate because the brain

will generally just take up as much as

you've got. Similar to ketones, right?

>> Yeah. I think I misspoke when I was

asking the question.

>> Yeah,

>> I guess it was just increasing the

amount of circulating lactate so your

brain just sucks it up like a vacuum.

>> I think you can make plenty of lactate

yourself.

>> So, you know, another way to do it,

blood flow restriction is another great

way to produce lactate with low load.

And there were some studies where well

they had them do leg presses but like

sets of 20 leg presses wearing blood

flow restriction cuffs. Oh man, that

will get you up there as well. Again,

several millola of lact. It's not fun.

>> I think I'd rather do the Norwegian 4x4.

Uh yeah. Oh wow, that's intense.

>> That's another way to do it. If you for

whatever reason don't want to do sprints

on a row machine or you can you can

probably get up there with some blood

flow restriction under low load and high

rep. But no, I don't think there's

anything that I would take to increase

lactate.

>> Okay, got Just because you can make it

so easily yourself.