“Sisu” is a concept and way of living that has been interwoven into Finnish culture for <a href="https://finland.fi/arts-culture/sisu-within-finnish-key-life-love-success/">more than 500 years </a>.It has no direct translation, but it is focused on determination and fortitude. It’s about having the grit to push forward in the face of adversity and near-impossible odds.For six years in a row, <a href="https://worldhappiness.report/">Finland has ranked No. 1 </a>as the <a href="https://www.cnbc.com/2023/06/09/psychology-expert-from-finland-the-worlds-happiest-country-shares-the-meaning-of-life-in-5-words.html">happiest country in the world </a>.

Finnland's Sisu 

According to <a href="https://angeladuckworth.com/research/">research </a>from psychologist <a href="https://angeladuckworth.com/">Angela Duckworth </a>, we can endure so much more when we work towards something that contributes to the world beyond ourselves. To gather firsthand data on sisu for my PhD studies, I completed a 1,500-mile running expedition across New Zealand. I dedicated my run to raising awareness about family violence. Each time I started to feel worn out or was on the verge of giving up, turning to that larger purpose helped me push forward. When you take on a new challenge or need the strength to continue, find a greater purpose to connect with. It can be your family or friends, or someone who inspires you, or a cause that is close to your heart.

1. Find a purpose outside of yourself.

Practice and preparation makes it easier to harness our inner sisu. Studies show that our bodies have <a href="https://pubmed.ncbi.nlm.nih.gov/20592717/">hidden reserves </a>that it naturally draws upon when we need them most. So the more we challenge ourselves, the more we pick up on habits that bolster our resilience.Focusing on my breathing to calm my nervous system was the strategy that improved my running. Over time, I went from a beginner to clocking in 10 to 15 miles a day.

2. Increase resilience through training.

I used to think that in order to be successful, I had to be hard on myself. But there’s a limit to how far you can go if you don’t balance toughness with compassion.In Finland, walking and hiking in nature is a core part of our culture. It helps us find an inner calm and sense of happiness that serves us during hard times.

3. Be gentle with yourself and connect with nature.

For six years in a row, Finland has been ranked as the No. 1 happiest country in the world. Psychology expert E. Elisabet Lahti credits this phenomenon to "sisu," a Finnish mindset that has been around for more than years.

health

Health

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Exercise & Fitness

sports

Sports

travel

Travel

meditation

Meditation

Finland is home to the world's happiest people. Their No. 1 secret is this 500-year-old mindset, says psychology expert

Fiber might just be the key to healthy weight management – and nature packages it in perfectly balanced ratios with carbs when we eat them as whole foods (think unprocessed fruits, vegetables, whole grains, beans, nuts and seeds). Research suggests that carbohydrates are meant to come packaged in nature-balanced ratios of total carbohydrates to fiber. In fact, certain types of fiber affect how completely our body absorbs carbohydrates and tells our cells how to process them once they are absorbed.

Carbohydrates Are Meant To Come Packaged In Fiber

Fiber slows the absorption of sugar in our gut. It also orchestrates the fundamental biology that recent blockbuster weight loss drugs like Wegovy and Ozempic tap into, but in a natural way. Our microbiome tranforms fiber into signals that stimulate the gut hormones that are the natural forms of these drugs. These in turn regulate how rapidly our stomach empties, how tightly our blood sugar levels are controlled and even how hungry we feel.It’s as if unprocessed carbohydrates naturally come wrapped and packaged with their own instruction manual for our body on how to digest them.

Carbohydrates Naturally Come With Their Own Instruction Manual

Unfortunately, many of us get the majority of our carbohydrates stripped of their natural fibers. Modern processed grains like white rice and white flour as well as many ultraprocessed foods like some sugary breakfast cereals, packaged snacks and juices have removed these fibers. They essentially come unwrapped and without instructions for the body on how much it should absorb and how it should process them.

Processed And Ultra-Processed Carbohydrates: Signal Lost

One popular approach to mitigating some of the ill health effects of low fiber and high refined carbohydrates has been to limit carbohydrate intake. Such approaches include the low-carb, keto, paleo and Atkins diets. Each diet is a variation on a similar theme of limiting carbohydrates to varying amounts in different ways.

No Signal = No Carbohydrates? 

There is scientific backing to the benefits of some of these low-carbohydrate diets. Research shows that limiting carbohydrates induces ketosis, a biological process that frees energy from fat reserves during starvation and prolonged exercise. Low-carbohydrate diets can also help people lose weight and lead to improvements in blood pressure and inflammation. That said, some keto diets may have negative effects on gut health. It is also unknown how they may affect heart health, some forms of cancer and other conditions in the long term.

Yes, Low-Carbohydrate Diets Can Benefit Metabolic Health

Even more confusing, research shows that people with diets high in plant-sourced carbohydrates, like the Mediterranean diet, tend to lead the longest and healthiest lives. How can this be reconciled with studies that suggest that low-carbohydrate diets can benefit metabolic health?

But High-Carbohydrate Diets Can Also Benefit Metabolic Health

The answer may have to do with the types of carbohydrates that studies are evaluating. Limiting simple sugars and refined carbohydrates may improve certain aspects of metabolic health, as these are some of the most easily digested and absorbed calories. But a more sustainable and comprehensive way of improving health may be increasing the percentage of unprocessed, more complex and slowly absorbed carbohydrates that come with their natural packages and instructions intact – those that have fiber.

What To Limit, What To Increase

Unprocessed, more complex and slowly absorbed carbohydrates come in ratios of total carbohydrate to fiber that rarely exceed 10-to-1 and are often 5-to-1 or lower. Eating mostly whole foods is a simple way to ensure we’re consuming quality carbohydrates with the right ratios.Focusing on packaged processed foods that maintain carb-to-fiber ratios of at least as low as 10-to-1 or ideally 5-to-1 can help us make the best choices when picking more processed foods at the store. Take a look at the nutrition facts label and simply divide total carbohydrates by dietary fiber.

Ratios Of Total Carbohydrate-To-Fiber

While almost all fiber is generally good for health in most people, not all fiber affects the body in the same way.Certain medical conditions might preclude consuming certain types of fiber. For example, some people can be particularly sensitive to one class of fiber called FODMAPs – Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols – that are more readily fermented in the upper part of the gut and can contribute to symptoms of irritable bowel syndrome like bloating and diarrhea.

“Moderation In All Things” Applies To Fiber Consumption Too

I wouldn’t endorse eating sweets all the time, but as my three daughters like to remind me, it’s important to enjoy yourself every once in a while. And when you do, consider putting the carbs back in their fiber wrappers. It’s hard to improve upon nature’s design.

“Consider putting the carbs back in their fiber wrappers. It’s hard to improve upon nature’s design.”

Many processed foods strip carbs of their natural fibers. Eating foods with an ideal total carbohydrate-to-fiber ratio can help with weight management and improve overall health.

food

Food

problemsolving

Problem Solving

scienceandnature

Science & Nature

Dietary Fiber: Carbohydrates’ Wrapper and Instruction Manual

Memory is the ability of the brain to store, retain, and recall information or past experiences.

"Memory"

These are some of the tips and techniques that can help boost memory and enhance your ability to memorize things faster. These techniques are based on general principles of memosery improvement:

How Can We Improve Our Memorising Power? 

Practice active recall: Instead of simply re-reading information, actively recall it from memory. Test yourself by reciting or writing down what you've learned. This process strengthens memory retention.Use mnemonic devices: Mnemonics are memory aids that help associate information with easily recallable cues. Techniques like acronyms, visualization, and creating ment﻿al associations can make information more memorable.

Make It Easy! 

Chunk information: Break down complex information into smaller, manageable chunks. By organizing information into meaningful groups, it becomes easier to remember and retrieve. Create a memory palace: The method of loci, also known as the memory palace technique, involves mentally associating information with specific locations in a familiar setting, such as your house. Visualize the information as you mentally navigate through your memory palace.

"Break It Down"

Get enough sleep: Sleep plays a crucial role in memory consolidation. Aim for 7-8 hours of quality sleep each night to enhance memory retention and cognitive function.Stay physically active: Regular physical exercise has been linked to improved memory and cognitive function. Engage in activities that get your heart rate up and increase blood flow to the brain.

Rest And Excercise"

Manage stress: High levels of stress can negatively impact memory. Practice stress-management techniques such as deep breathing, meditation, or engaging in hobbies and activities you enjoy. Maintain a healthy diet: Certain nutrients like omega-3 fatty acids, antioxidants, and vitamins B6, B12, and E have been associated with better brain health. Incorporate foods like fish, fruits, vegetables, nuts, and whole grains into your diet.

Diet Does Matter! 

Stay mentally stimulated: Keep your brain active and engaged by challenging yourself with puzzles, reading, learning new skills, or engaging in intellectually stimulating activities.

Brain Excercise

Healthy mind > healthy ideas > healthy life

mentalhealth

Mental Health

"Memorizing something"

Creatine is an amino acid found in your muscles and brain:<ul><li>Your body produces about 1 gram of creatine per day.</li><li>Creatine is used for energy and can help increase energy levels and muscle mass.</li></ul>

Creatine

Before buying creatine, there are a few things to note:<ul><li>Just because you don't see immediate benefits DOES NOT mean you should take a large amount of it.</li><li>Taking too much creatine can cause diarrhea and an upset stomach.</li><li>If you don't see immediate benefits, you probably just need to give it more time as creatine doesn't have immediate effects.</li></ul>

Before You Buy It

I recommend taking 5 grams of creatine every day for 5 days to experience positive effects.If you don't see any effects, you might not be drinking enough water.

Side Note:

Creatine won't help you if you don't exercise. <ul><li>You still need to put in the work!</li><li>Don't get discouraged and keep going to the gym.</li><li>You can do it!</li></ul>

Finally

People tend to ask me, "Is creatine a steroid?" And I have an answer to that; creatine is not a steroid, and it does not have the affects of steroids. According to newsobserver.com, "Creatine is a legal and natural compound occurring in foods and your body and isn’t associated with steroids." Exact URL:https://www.newsobserver.com/healthwellness/article269127442.html

*UPDATE* 7/1/2023

Creatine is one of the most studied fitness supplements.

Is creatine safe and effective? Read this authoritative report, sourced by the foremost experts, before deciding if creatine’s the supplement for you.

Everything You Should Know About Creatine and Muscle Growth

David Goggins has to be among the most influential motivational stories around.Watch the 7 videos below and you'll find out why!

David Goggins; An Inspiration

https://buff.ly/3Xw9MwiA compilation done by the Mulligan Brothers from multiple interviews and Instagram short videos over the years

Stay Hard!

https://buff.ly/3NqguPyA short promotional video done by the United States Navy Seal from back in the day starring David Goggins

After The Iron Man

https://buff.ly/3CSpkkeOne of the videos that catapulted David Goggins to fame, alongside his first interview with Joe Rogan which comes next…

Impact Theory

https://buff.ly/2p9ZJx1His infamous video with Joe Rogan

Joe Rogan Experience

https://buff.ly/3NSuEusHis candid video with Rich Roll where he goes into some of the details of his military life too.

Rich Roll

https://buff.ly/3K1Bpb9His video with Cameron Hanes, the original source of his most popular catchphrase; "Who's gonna carry the boats?”

“Who’s Gonna Carry The Boats?”

https://buff.ly/3ZLzg9BOne of his latest interviews with Chris Williamson where he also goes into the latest developments in his life.

One Of His Recent Interviews

There's no doubt about it, he is among the most influential personalities around, if not the most. I highly recommend you watch the videos above for some motivation!

Are you a David Goggins fan? Or have you seen him in random short videos and wondered who he is? Here is a list of videos you can take a look at to get started!

productivity

Productivity

motivationandinspiration

Motivation & Inspiration

David Goggins’ impact

You have power over your mind - not outside events. Realize this, and you will find strength.

The quote "You have power over your mind - not outside events. Realize this, and you will find strength" is a powerful reminder that we have control over our thoughts and perceptions, which in turn can influence our actions and well-being. Here are some exercises you can incorporate into your daily life to embody this quote:

Introduction 

Engage in mindfulness exercises such as meditation or deep breathing to become aware of your thoughts and emotions. By observing them without judgment, you can start to detach from external events and gain a sense of control over your own mind.

Practice mindfulness

Whenever you encounter a challenging situation or negative thought, consciously choose to reframe it in a more positive or empowering light. Focus on the aspects that are within your control and find constructive ways to address them.

Reframe negative thoughts

Cultivate a habit of gratitude by regularly reflecting on the things you appreciate in your life. This exercise helps shift your focus to the positive aspects and encourages you to acknowledge the power you have in shaping your perspective.

Embrace gratitude

Identify your personal and professional goals, break them down into actionable steps, and work towards them consistently. By focusing on your own aspirations and taking steps to achieve them, you regain control over your life and reduce reliance on external events.

Set goals and take action

Prioritize self-care activities that promote your physical, mental, and emotional well-being. Engaging in regular exercise, maintaining a balanced diet, getting enough sleep, and engaging in hobbies or activities you enjoy can strengthen your mind and help you better navigate external circumstances.

Practice self-care

Instead of dwelling on setbacks or failures, view them as opportunities for growth and self-improvement. Analyze what went wrong, identify lessons learned, and use that knowledge to adjust your mindset and approach going forward.

Learn from setbacks

Remember, practicing these exercises consistently is key to internalizing the quote and finding strength in your ability to control your own mind. Over time, you'll develop resilience and a greater sense of personal empowerment.By creating checklists of the above 6 points and regularly practicing them, you would walk one step forward in the path of self improvement!

And Finally...

Some practical tips that you can execute in your lives to better yourselves.

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Mindfulness

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Learning & Education

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Leadership & Management

6 Tips to Improve Your Life

The most obvious reason to train your dog is that you can encourage good behavior—and discourage undesirable behavior. Training your dog means teaching them how to sit, stay, and heel, as well as how to resist chewing up your shoes, and how to wait to urinate until they’re outside. Training can help puppy owners and dog owners alike enjoy their pet’s company.

Encourages desirable behavior

Just like humans, dogs can get bored—and when they get bored, they can act out. Training your dog, whether you’re teaching them essential commands like how to sit and stay, or fun new tricks like how to play dead can be a fun mental exercise that feels like playtime for your dog.

Offers mental stimulation

When your dog successfully learns a new command, it builds the trust and affection they feel toward you, transforming your dog from the family pet to a loyal and reliable companion. Working on commands with your dog is the key to developing a strong and lasting relationship with them.

Builds trust

The cornerstone of all training is control. A controlled animal is focused, calm, and attentive—ready to listen and respond to instruction. Since using a leash gives you 90 percent more control over your dog, you should do all training on leash—not so that you can yank it hard when your dog doesn’t listen, but so that you can stay in control and calmly maintain your dog’s attention.

Perform all training on leash

The best preparation a dog owner can do when beginning dog training is mental: know that there will be ups and downs in the training cycle. Some days, it’ll seem like your dog can do no wrong—the two of you will be perfectly in sync and your pup will be flying through the commands. Other days, you’ll have to try again and again to get him or her to cooperate. Rest assured that a bad training session does not mean you’ve failed or that your dog has no hope of learning the command. Training is a marathon, not a sprint.

Be prepared for ups and downs

Learning how to train a dog may seem like a job for experts, but with a few tips and consistent practice, you and your canine can master basic dog training.

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Parenting

strategy

Strategy

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Creativity

Dog Training Guide: Basic Dog Training Tips

<ul><li class="ql-align-justify">“Skinny fat” doesn’t have a standardized definition and isn’t a medical term, so different people use the term in various ways.</li><li class="ql-align-justify">It’s usually used to refer to less muscle tone and strength as well as a relatively high body fat percentage, despite having a “normal” BMI.</li><li class="ql-align-justify">Somebody who is considered “skinny fat” may have a large amount of visceral fat and may not have much muscle definition.</li></ul>

What Does "Skinny Fat" Mean

<ul><li class="ql-align-justify">Everyone’s body is different. Some people are more genetically predisposed to have a higher body fat percentage and less muscle than others.</li><li class="ql-align-justify">Other factors like exercise and nutrition habits, age, and hormone levels can also contribute to body size.</li></ul>

What Contributes To "Skinny Fat" Body? 

<ul><li class="ql-align-justify">When you exercise, your body releases <a href="https://www.healthline.com/health/catabolism-vs-anabolism">anabolic hormones</a> that stimulate muscle building.</li><li class="ql-align-justify">Exercise also <a href="https://www.cdc.gov/diabetes/basics/insulin-resistance.html">increases your sensitivity to insulin</a>, which can lower your risk of developing diabetes.</li><li class="ql-align-justify">Exercising regularly can help you avoid hormonal changes that negligencetively impact your body composition and make you more prone to storing fat.</li><li class="ql-align-justify">Eating a diet high in refined sugar can also negatively impact your body composition.</li></ul>

Exercise and dietary habits

<ul><li class="ql-align-justify">Anyone can be considered “skinny fat.”</li><li class="ql-align-justify">Since the term is subjective, it’s hard to measure whether it’s more common in certain sexes / gender.</li></ul>

Sex / Gender 

<ul><li class="ql-align-justify">Older adults may be at the highest risk of muscle loss and an increase in body fat, due to hormonal changes that make it more difficult to maintain muscle.</li><li class="ql-align-justify">Age-related muscle loss is called <a href="https://www.healthline.com/nutrition/sarcopenia">sarcopenia</a>, which is often accompanied by an increase in body fat.</li></ul>

<ul><li class="ql-align-justify">Hormonal imbalances may contribute to increased body fat and changes in body fat storage.</li><li class="ql-align-justify">The medical term for someone who’s lean, BUT has a metabolic profile that puts them at risk of developing metabolic disease is a “metabolically obese, normal weight” individual.</li></ul>

Hormone Imbalances 

The five major risk factors for this condition are:<ul><li class="ql-align-justify">Metabolically obese</li><li class="ql-align-justify">Death from cardiovascular disease</li><li class="ql-align-justify">Research has also found that having a high mass of fat and a combination of low muscle mass and strength may be associated with cognitive decline</li><li>When you eat food high in sugar, your blood sugar rises and your body produces insulin to shuttle the sugar into fat and muscle cells for storage</li><li>Chronically elevated insulin levels can lead to insulin resistance, which happens when your body stops responding to insulin. Insulin resistance is linked to increased body fat, especially around the belly</li></ul>

5 Major Risk Factors 

<ul><li>Minimize simple carbohydrates and focus on getting most of your carbohydrates from whole grains, fruit, and vegetables.</li><li>Include plenty of protein in your diet.</li><li>Minimize sugary or high-calorie beverages like sodas, alcohol, and juices.</li><li>Minimize your consumption of added sugars.</li><li>Minimize your intake of <a href="https://www.healthline.com/health/food-nutrition/ultra-processed-foods#So,-whats-the-difference-between-regular-processed-foods-and-ultra-processed-foods?-And-what-does-that-mean-for-your-health?">ultra processed foods </a>like pastries, sweetened breakfast cereal, and candy bars.</li><li>Eat <a href="https://www.healthline.com/nutrition/eat-after-workout">high-protein foods</a> after you exercise.</li></ul>

Recommended Dietary Measures 

<ul><li class="ql-align-justify">Along with diet and exercise habits, poor sleep and too much stress can also contribute to increased body fat.</li><li class="ql-align-justify">Here are some do’s and don’ts that might help improve your body composition.</li><li class="ql-align-justify">Your lifestyle habits play a big role in determining your body composition and your overall health.</li></ul>

Diet, Exercise, Lifestyle

<ul><li class="ql-align-justify">Look for ways to minimize stress in your life and make time for <a href="https://www.healthline.com/nutrition/16-ways-relieve-stress-anxiety">stress-relieving activities </a>.</li><li class="ql-align-justify">Get at a minimum of <a href="https://www.healthline.com/health/sleep/how-to-figure-out-how-much-sleep-is-right-for-you">7 hours </a>of sleep per night.</li><li class="ql-align-justify">Make exercise part of your weekly routine.</li><li class="ql-align-justify">Eat a balanced diet and minimize refined sugar intake.</li><li class="ql-align-justify">Break up long periods of sitting with movement breaks.</li></ul>

<ul><li>Follow a crash diet in an attempt to lose weight. </li><li>Sleep fewer than 7 hours per night. </li><li>Consume alcohol in large amounts, either at once or over a long period of time. </li><li>Consume caffeine close to bedtime. </li><li>Rely mostly on fast food for nutrition. </li> </ul>

Don’t

<ul><li class="ql-align-justify">There is no specific workout or exercise that is known to reduce “skinny fat” body composition.</li><li class="ql-align-justify">Instead, look for a type of exercise you enjoy and make it a part of your weekly routine.</li></ul>The U.S. Department of Health and Human Services recommends the following:<ol><li class="ql-align-justify">Do strength training for all major muscles at least twice per week</li><li class="ql-align-justify">Brisk walking</li><li class="ql-align-justify">Biking</li><li class="ql-align-justify">Jogging</li><li class="ql-align-justify">Tennis</li><li class="ql-align-justify">Dancing</li><li class="ql-align-justify">Hiking</li></ol>

Recommended Exercise to Reduce Skinny Fat

More info to understand visceral fat (skinny fat) and eliminate them totally if this condition applies to you. 

Learn what the term "skinny fat" means, what causes it, what its health consequences are, and the risks it may introduce.

Skinny Fat: Definition, Causes & More

Creatine is an amino acid located mostly (95%) in your body's muscles as well as in the brain. Once consumed it is stored as phosphocreatine primarily in your muscles. Most people take creatine orally to improve athletic performance and muscle gain.Other uses include improving brain disorders, congestive heart failure or  skin care.Creatine can be produced from food, mainly meat. Vegetarians should probably supplement. Creatine stored water so people with kidney problems should consult their doctor. Also it promotes water based weight gains in first months of usage.

What is Creatine

Creatine comes as a powder. There are many forms, but by far the most potent one is creatine monohydrate. Loading Phase - First WeekWhen taking it for the first time it's recommended you go with 20-25g split into equal doses over 5-7 days. This is higher dose than normal & it's goal is to reap the benefits fasterMaintenance PhaseTake 3-5g per day. The loading phase can be skipped, which means your muscles will take longer to get to full creatine reserves.

Taking Creatine

I remember hearing about creatine long term health benefits and decided to look into it. This video has some basic info.  

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER. Doctor Wagner explains creatine monohydrate, creatine before and after, creatine benefits, creatine hair loss, creatine side effects, creatine loading, best creatine for muscle gain, what is creatine, how to take creatine, when to take creatine powder, how to use creatine effectively, and many other scientifically proven health facts about creatine supplements and best creatine to take. Is creatine the answer to how to build muscle fast and lose belly fat? Is creatine bad for you? Is creatine good? Is creatine safe? Questions about creatine answered by a real doctor. Creatine helps muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine supplement is very popular among athletes and bodybuilders to gain muscle, enhance strength and improve exercise performance, and bodybuilding, similarly to amino acids (BCAAs). When taking creatine powder, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more ATP. Creatine also alters cellular processes that lead to increased muscle mass, strength, and recovery. Have you tried creatine? What has your creatine monohydrate experience been? Let Doctor Wagner know in the comments below if you've ever tried any creatine powders leave your creatine supplement reviews below in the comments. SHOP MY GO-TO CREATINE SUPPLEMENTS: Optimum Nutrition Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B002DYIZEO?ref=exp_doctorerwagz_dp_vv_d Pure Encapsulations Creatine Powder ▶ https://www.amazon.com/dp/B0016FZOQS?ref=exp_doctorerwagz_dp_vv_d Bodybuilding Signature Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B07C7TTZTM?ref=exp_doctorerwagz_dp_vv_d Thorne Research - Creatine ▶ https://www.amazon.com/dp/B07978VPPH?ref=exp_doctorerwagz_dp_vv_d OTHER VIDEOS ABOUT CREATINE SUPPLEMENTS: @More Plates More Dates - How Much Creatine Should You ACTUALLY Take? MORE THAN 5 GRAMS!? https://www.youtube.com/watch?v=Bg15k2CrdEM @Yatinder Singh - Creatine for Muscle Growth | How to Use it | Yatinder Singh https://www.youtube.com/watch?v=CBqvdxKnwNw @Jeremy Ethier - Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)! https://www.youtube.com/watch?v=7wXetcdqiz0 @Gravity Transformation - Fat Loss Experts - How To Use CREATINE for Muscle Growth (FULL PLAN) https://www.youtube.com/watch?v=KkT7jKJOEYg @Bodybuilding.com - 8 Questions About Creatine Answered | Jose Antonio, Ph.D. https://www.youtube.com/watch?v=ae4Pa7ueGAE @Dr. Eric Berg DC - Creatine, the Recovery Nutrient https://www.youtube.com/watch?v=LNcfwTA-trE 🚨 SUBSCRIBE for new videos every week! ▶ https://www.youtube.com/DoctorER?sub_confirmation=1 FOLLOW ME HERE: Facebook ▶ https://www.facebook.com/DoctorER Instagram ▶ https://www.instagram.com/doctorer/ Twitter ▶ https://twitter.com/DoctorERwagz TikTok ▶ https://www.tiktok.com/@doctorer Contact email ▶ info@doctor-er.com Doctor ER Dr. Jordan Wagner, DO #Creatine #CreatineSupplements #DoctorJordanWagner LINKS & REFERENCES: Creatine 101 — What Is It and What Does It Do? | Healthline https://www.healthline.com/nutrition/what-is-creatine Should I use creatine supplements? | Medical News Today https://www.medicalnewstoday.com/articles/263269 Effect of creatine supplementation...a meta-analysis | Int J Sport Nutr Exerc Metab. https://pubmed.ncbi.nlm.nih.gov/12945830/ Creatine supplementation...an update | J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/ Effects of creatine supplementation on performance and training adaptations | Mol Cell Biochem. https://pubmed.ncbi.nlm.nih.gov/12701815/ Creatine supplementation | Current Sports Medicine Reports https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx International Society of Sports Nutrition position stand...in exercise, sport, and medicine | J Int Soc Sports Nutr. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/ Creatine supplementation...| Sports Med. https://pubmed.ncbi.nlm.nih.gov/15707376/ Effects of 4-Week Creatine Supplementation...Sport Performance | Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/ Potential benefits of creatine...in the elderly | Curr Opin Clin Nutr Metab Care. https://pubmed.ncbi.nlm.nih.gov/11085837/ FTC: This video is not sponsored. Links contain affiliates. If you feel like you are actually experiencing a real-life medical emergency, immediately stop watching and call 9-11 or contact a medical professional. The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace an appointment with your own personal doctor.

podcasts

Podcasts

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER. Doctor Wagner explains creatine monohydrate, creatine before and after, creatine benefits, creatine hair loss, creatine side effects, creatine loading, best creatine for muscle gain, what is creatine, how to take creatine, when to take creatine powder, how to use creatine effectively, and many other scientifically proven health facts about creatine supplements and best creatine to take. Is creatine the answer to how to build muscle fast and lose belly fat? Is creatine bad for you? Is creatine good? Is creatine safe? Questions about creatine answered by a real doctor. Creatine helps muscles produce energy during heavy lifting or high-intensity exercise. Taking creatine supplement is very popular among athletes and bodybuilders to gain muscle, enhance strength and improve exercise performance, and bodybuilding, similarly to amino acids (BCAAs). When taking creatine powder, you increase your stores of phosphocreatine. This is a form of stored energy in the cells, as it helps your body produce more ATP. Creatine also alters cellular processes that lead to increased muscle mass, strength, and recovery. Have you tried creatine? What has your creatine monohydrate experience been? Let Doctor Wagner know in the comments below if you've ever tried any creatine powders leave your creatine supplement reviews below in the comments.

SHOP MY GO-TO CREATINE SUPPLEMENTS:
Optimum Nutrition Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B002DYIZEO?ref=exp_doctorerwagz_dp_vv_d
Pure Encapsulations Creatine Powder ▶ https://www.amazon.com/dp/B0016FZOQS?ref=exp_doctorerwagz_dp_vv_d
Bodybuilding Signature Micronized Creatine Monohydrate Powder ▶ https://www.amazon.com/dp/B07C7TTZTM?ref=exp_doctorerwagz_dp_vv_d
Thorne Research - Creatine ▶ https://www.amazon.com/dp/B07978VPPH?ref=exp_doctorerwagz_dp_vv_d

OTHER VIDEOS ABOUT CREATINE SUPPLEMENTS:

@More Plates More Dates - How Much Creatine Should You ACTUALLY Take? MORE THAN 5 GRAMS!?
https://www.youtube.com/watch?v=Bg15k2CrdEM

@Yatinder Singh - Creatine for Muscle Growth | How to Use it | Yatinder Singh
https://www.youtube.com/watch?v=CBqvdxKnwNw

@Jeremy Ethier - Creatine: How to Best Use It for Muscle Growth (Avoid Side Effects)!
https://www.youtube.com/watch?v=7wXetcdqiz0

@Gravity Transformation - Fat Loss Experts - How To Use CREATINE for Muscle Growth (FULL PLAN)
https://www.youtube.com/watch?v=KkT7jKJOEYg

@Bodybuilding.com - 8 Questions About Creatine Answered | Jose Antonio, Ph.D.
https://www.youtube.com/watch?v=ae4Pa7ueGAE

@Dr. Eric Berg DC - Creatine, the Recovery Nutrient
https://www.youtube.com/watch?v=LNcfwTA-trE

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#Creatine #CreatineSupplements #DoctorJordanWagner

LINKS & REFERENCES:

Creatine 101 — What Is It and What Does It Do? | Healthline
https://www.healthline.com/nutrition/what-is-creatine

Should I use creatine supplements? | Medical News Today
https://www.medicalnewstoday.com/articles/263269

Effect of creatine supplementation...a meta-analysis | Int J Sport Nutr Exerc Metab.
https://pubmed.ncbi.nlm.nih.gov/12945830/

Creatine supplementation...an update | J Int Soc Sports Nutr.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3407788/

Effects of creatine supplementation on performance and training adaptations | Mol Cell Biochem.
https://pubmed.ncbi.nlm.nih.gov/12701815/

Creatine supplementation | Current Sports Medicine Reports
https://journals.lww.com/acsm-csmr/fulltext/2013/07000/creatine_supplementation.10.aspx

International Society of Sports Nutrition position stand...in exercise, sport, and medicine | J Int Soc Sports Nutr.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/

Creatine supplementation...| Sports Med.
https://pubmed.ncbi.nlm.nih.gov/15707376/

Effects of 4-Week Creatine Supplementation...Sport Performance | Nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6265971/

Potential benefits of creatine...in the elderly | Curr Opin Clin Nutr Metab Care.
https://pubmed.ncbi.nlm.nih.gov/11085837/

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If you feel like you are actually experiencing a real-life medical emergency, immediately stop watching and call 9-11 or contact a medical professional. The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis, or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace an appointment with your own personal doctor.

Doctor ER

CREATINE EXPLAINED! — What Is It & What Does Creatine Do? | Doctor ER

Creatine Explained - What Is It & What Does Creatine Do?

You are the only person to blame for whatever is happening to you.You are the pilot of your life and the only one who can decide whether to live a good life, or not.

You Decide

Everything you do in life falls under four categories. You must perfectly understand them to live a fulfilling life.The four categories are CORE 4.They shape the way you live, how you see the world, and how you approach the world in general.

CORE 4

CORE 4 represents something unique about your life.<ol><li>Power (body).</li><li>Passion (relationship).</li><li>Purpose (mind).</li><li>Production (business).</li></ol>

CORE 4 Principles

<ul><li>Your body represents your physical presence.</li><li>The relationship represents how you interact with everyone around you: family, friends, and environment.</li><li>The mind is about how you must positively view things, embrace life's values, and fill yourself with helpful knowledge.</li><li>Your business involves your income and financial security.</li></ul>

CORE 4 Representations

Having a fit body is an absolute necessity.You have no excuse for not being fit.Your body is what hugs your kids, takes you to work, gets you intimate with your partner, and gives you the luxury to enjoy everything you’ve worked for.Get fit, in shape, and have a clear mind by:<ul><li>Exercising & hiring a personal trainer.</li><li>Always. Having. A. Plan.</li><li>Eating only nutritious food.</li><li>Finding/committing to an accountability partner.</li></ul>

1. Power (Body)

There’s a limit to your control over other people, but there’s no limit to how much you can control yourself.

Nothing kills growth more than being in a bad relationship. It extends to harbouring resentments, anger, sadness, etc.You can learn to do these:<ol><li>Replace negative words with positive reactions.</li><li>When someone offends you, walk away. Make your feelings known without a confrontation.</li><li>Be more appreciative.</li></ol>

2. Passion (Relationship)

Your mind is your power to make decisions.You cannot control the thoughts that come to your mind, but you can control your reactions to them.The best way to train your mind well is to start every day with positivity.Schedule a morning routine by paying attention on:<ul><li>what you’ll do when you wake up,</li><li>what you’ll read today,</li><li>what content you’ll consume, and</li><li>who are the people you’ll talk to first.</li></ul>

3. Purpose (Mind)

Most people unintentionally substitute their family for a job, thereby losing a bigger part of themselves.There are two ways out of such a situation:<ol><li>You give up and lose everything.</li><li>You hire a CORE 4 coach and work things out nicely.</li></ol>Hiring a coach doesn’t make you a weakling or a stupid person.All the best athletes and great people in the world have at least, a coach. Some have multiple coaches, and if they can, you can too.

4. Production (Business)

Now that you understand CORE 4; create your happiness!<ol><li>Quit your job if it doesn’t make you happy.</li><li>Stay away from people that bring lousy energy to you.</li><li>Approach every day with positivity.</li><li>Look forward to every challenge with a determination to win.</li><li>Appreciate more and complain less.</li></ol>

Create Your Happiness

Learn the four principles of taking control of our life: the work-life balance, reasons to be fit, and how to shape our life.

Is your daily life chaotic and out of control? Do you struggle with work/life balance? Does it feel like there are never enough hours in the day to accomplish all your goals? Does it feel like no matter how hard you try it's never good enough? Are you looking for a simple yet executable roadmap to create the life you've always desired? If you answered "yes" to any of these questions, then you need...HOW TO MAKE SH*T HAPPEN."Core 4 has brought order to chaos. Every time I veer off from it, the shit storms appear" - Ed Eisenbeck "CORE 4 has opened up my mind more than anything I have done in my life. It has shown me that I control my time, my relationships, my body, business, and altogether my life. I'm no longer just along for the ride. In any aspect of life." - Bryan Hooley

How to Make Sh*t Happen

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!