Alexander Hernandez - Trainer

I post about creatine-related research once weekly. The reason is obvious in that I am an advocate of raising awareness for increasing intake and/or its use as a supplement for a large percentage of people who visit my page.

Currently, legislative efforts are underway to restrict the sale of creatine to minors, despite over 680 peer-reviewed studies confirming its safety, necessity, and benefits across all age groups. Creatine is a critical component of cellular energy metabolism, supporting muscle function, brain health, and overall physiological performance—and restricting access could have negative consequences on health and development. Yesterday, the issued a press release outlining the following:
✔️ The body requires 2-4g of creatine per day, sourced from endogenous synthesis and dietary intake (primarily from meat and fish).
✔️ Growth & Development: Higher creatine intake (>1.5g/day) is associated with greater height, lean mass, and improved bone density, particularly in children and adolescents.
✔️ Cognitive & Mental Health: Low creatine intake (

A recent study (PMID: 39012673) looked at the long-term effects of six months of HIIT on hippocampal-dependent learning in adults aged 65-85, with results persisting for up to five years.

Findings:

- HIIT preserved hippocampal volume, reducing age-related brain atrophy.
- Participants showed enhanced brain connectivity, improving memory retention and cognitive function.
- Increased BDNF (Brain-Derived Neurotrophic Factor) and cortisol levels correlated with improved learning ability.
- Low- and moderate-intensity exercise did not produce the same cognitive benefits, highlighting HIIT’s unique neuroprotective effects.

Note: While aerobic and resistance training have documented cognitive benefits, this study suggests that high-intensity exercise specifically supports hippocampal function and may slow brain aging.

A newly published systematic review and meta-analysis (doi:10.1136/bjsports-2024-108748) in the _British Journal of Sports Medicine_ demonstrates that individuals classified as fit (defined as cardiorespiratory fitness and measured using Vo2 Max) - even when overweight or obese - showed no significant increase in cardiovascular disease or all-cause mortality.

Findings:

- Fit individuals across all BMI categories exhibited no significant difference in mortality risk compared to normal weight-fit individuals.
- On the other hand, unfit individuals, regardless of BMI, showed a 2-3-fold increase in mortality risk.
- Obese-fit individuals were found to have a lower risk of mortality than normal weight-unfit individuals, highlighting the protective effects of cardiorespiratory independent of adiposity.

This review analyzed data from 20 studies comprising 398,716 participants globally. It called for a shift in focus from weight-loss-centered (note “centered” as a key term - not ignoring weight and adiposity altogether) approaches to fitness-based interventions for improving health outcomes, particularly given the challenges and risks associated with weight loss (including use of weight loss drugs) and weight cycling.

Current evidence suggests that even modest increases in physical activity among sedentary individuals [like brisk walking for 30 minutes per day] can lead to substantial reductions in mortality risk.