Kat at 60 and Beyond

Let’s get healthy together! Follow me daily tips that are easy. Will baby step into the healthiest lifestyle ever!

According to the research done by Dr. Darren Candow, top researcher in the field of creatine, gas and bloating can be prevented by Microdosing. If you take too much creatine too soon, you will cause water retention- if you’re taking 10 g a day l, which is now recommended for increased cognitive functioning, take a 5 g bolus in the morning and then another 5 g in the afternoon. After a six weeks study pre and post, creatine has only a .86 kilogram increase in lean body mass. Water follows creatine into the muscle stimulating protein synthesis so we increase lean body mass . This decreases body fat. If there is more than 1.5 pounds increase on the scale, it will dissipate within a week to two weeks. women on creatine

Push-up challenge day three! Have you been keeping up? When you see my post get to the floor, chair, or a countertop and join in! Let’s get more activity throughout the day not just when we drop into the gym!! Please like, share and comment! I’d love to hear how you’re doing!

Join me each day at four on the floor or up against the countertop and let’s get those push-up in! I’ll be bringing you new ideas each week on how to create more opportunity for activities throughout the day. A healthy lifestyle is not only going to the gym, but continuing to be active outside of the gym.

When creatine is taken into the body, it’s stored as creatine. When we metabolize creatine, it’s broken down into creatinine - a waste product from the muscles when they utilize creatine. Blood tests will show a decrease in EGFR - an estimation of your kidney health - Creatinine may be elevated- but only due to breakdown of the compound. These two are separate. 99 out of 100 times it’s a false positive. There have been randomized control trials that have been done over the past few years that have proven that it does not cause ill effects to kidneys. Creatinine can be elevated by a high meat diet and dehydration for those who exercise. Always tell your doctor before a blood test that you’re taking creatine. This information is based on studies done by Researcher Dr. Darren Candow - Professor and Director of the Aging Muscle and Bone Health Labrotory at the University of Regina with 175 published research papers.

Let’s start the challenge! Even if you can only do two push-ups! On the floor! Or, use countertop! But just start :-) I’ll have push-ups coming to every day at 4! Hope you will join me! Don’t forget to press LIKE and FOLLOW 💪

Creatine is about energy, it is necessary to create energy in the cell. Water follows creatine into the muscle cells. This creates about a 1 to 3 pound increase in lean body mass - not fat. This is a temporary reaction and will only occur if you are following a regular strength training routine. Mind you it’s temporary. As you create morw lean body mass, your body fat will decrease. Creatine itself does not increase or decrease lean body mass or body fat. These are the results of the energy it creates in the cell which thus creates protein synthesis. DM me if you have more questions!