Boost Your Brain Power and Beat Fatigue with This Single-Dose Supplement

Feeling sluggish and mentally drained? If you're burning the midnight oil or pushing through a demanding work week, your brain is likely craving some extra support. Enter creatine - a natural compound that's not just for bodybuilders anymore.

A recent study published in Scientific Reports found that a single high dose of creatine can significantly improve cognitive function and counteract the negative effects of sleep deprivation on the brain.

The researchers administered either creatine or a placebo to sleep-deprived subjects and measured their mental performance and brain energy levels using MRI scans. The results were striking: creatine not only improved memory and processing speed, but also reversed the brain's metabolic decline caused by lack of sleep.

Here's how it works: creatine acts as a backup energy reserve for your brain cells. When your mental energy is running low, creatine steps in to replenish it, giving your neurons the fuel they need to keep firing at full capacity.

This study shows that even a single dose of creatine can make a noticeable difference, improving cognitive performance in as little as a few hours.

So next time you're faced with an all-nighter or a mentally taxing project, consider adding creatine to your brain-boosting toolkit. Of course, no supplement is a substitute for a good night's rest - but when sleep isn't an option, creatine may help you stay sharp and power through the mental fatigue.

Your brain will thank you.

Creatine use is generally considered safe for use by adults but if you have questions, you should always consult your physician.

There are two ways to take creatine as a daily health supplement.

1. Traditional Loading: consume 20g/day or 0.3g/kg split into 4-5 doses over 5 to 7 days. Then, move to a maintenance dose of 3-5g or 0.03g/kg daily.

2. Daily Dose: Consume 3-5g per day over at least 4 weeks to increase your total muscle creatine stores over baseline

I recommend Thorne’s creatine monohydrate supplement. It’s a reputable company that’s used by the top sports organization ins the world. Also, you don’t need all the fancy additives ingredients. Just use plain creatine monohydrate - it’s also cheaper!

What’s the Best Type of Exercise to Combat Depression?

Major depressive disorder is the leading cause of disability worldwide. Let that sink in for a moment. Depression has also been found to lower life satisfaction more than debt, divorce, and diabetes.

So what can you do to fend off depression?

A recent meta-analysis examining the effects of various physical activities on depression severity found that while many types of exercise - including walking, jogging, yoga, strength training, and dancing - reduced symptoms, the benefits were greater for more intense activities. The findings suggest that the more you challenge yourself during your workouts, the bigger the payoff for your mental health.

This doesn't mean you need to become a CrossFit champion overnight. The study found that even small increases in intensity, such as picking up the pace during your walks or jogs, can make a difference.

Here’s the crazy part: in terms of the effect exercise has on major depression, almost all forms of exercise had a greater impact on outcomes compared to drugs like SSRIs (e.g., Prozac, Cipramil, etc).

I’m not saying you shouldn’t use these medications, but the research suggests that a holistic approach is probably your best bet on preventing major depression.

So the next time you're feeling down, try to increase the intensity of your favorite workout. Embrace the challenge, knowing that with every bead of sweat, you're taking a powerful step towards a happier, more resilient mind. Remember, the best exercise for fighting depression is the one that makes you feel strong, capable, and alive - so go out there and give it your all.

I’ll be doing a deep dive into this paper in a future episode of The BluePrint. So be on the lookout!

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