I increase my creatine dose to 20 grams when I'm under-slept or jet-lagged. I've definitely noticed a boost in mental energy and performance when I do this. Can't completely rule out a potential contribution from the placebo effect, but it's interesting, especially considering some of the studies showing that a single high dose can increase brain creatine levels.

Grateful to be named on this list among some exceptional company! Our goal at FoundMyFitness is (and always will be) to shape the discourse around healthy aging and longevity with as much credibility as possible - and it seems like we're accomplishing that.

Ever wonder why some carbs spike your blood sugar more than others? New research shows that your metabolic health defines your personal "carb-response type." Researchers gave 55 healthy adults seven different meals (rice, bread, potatoes, pasta, beans, berries, and grapes, each with 50 grams of carbs) and tracked their blood sugar responses. The highest blood glucose response differed greatly between individuals: • 35% were “rice-spikers” (they experienced their highest glucose response after eating rice) • 24% were “bread-spikers” • 22% were “grape-spikers” Crucially, one's unique metabolic health (especially insulin sensitivity) predicted their blood sugar response. Insulin-resistant individuals had dramatically higher blood sugar responses to potatoes and pasta compared to insulin-sensitive individuals, who tended to spike the highest with rice and grapes. Eating protein, fiber, or fat before carbs helped insulin-sensitive people significantly reduce glucose spikes but barely helped insulin-resistant people. These results are a friendly reminder that individual biology, not just carb type or glycemic index, determines how your body responds to food. It's a compelling case for personalized nutrition.

Water from glass bottles was recently shown to contain up to 3x more microplastics than plastic bottles. Concerning? Yes. But there's nuance. Size matters. The plastic particles from glass bottles were larger than those found in plastic bottles (micro- and nanoplastics). Larger particles are less likely to be absorbed by the gut and enter our circulation. I still think drinking from glass bottles is safer than drinking from plastic, especially because glass doesn't contain other chemicals like BPA and BPS. Ideally, you should drink filtered water from your own reusable (and BPA-free) bottle.

Dr. Rhonda Patrick on microplastics in your chewing gum. cc: @foundmyfitness

The problem with most Vitamin D supplements. cc: @foundmyfitness

Rhonda Patrick on how to reverse 20 years of heart aging. cc: @foundmyfitness

It's been a while since @tferriss has interviewed Rhonda Patrick PhD @foundmyfitness. Time for a refresher: Protocols for Fasting, Lowering Dementia Risk, Reversing Heart Aging... (#819) 🔗

I recently joined @tferriss to chat about fasting protocols, lowering dementia risk, reversing heart aging through exercise, using the sauna for longevity, and more. It was great to have a long overdue catch up with Tim and discuss the latest science. Thank you, Tim!

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.