What's That Rash?

Creatine is getting a lot of hype lately, at least according to our listeners. It’s being pushed for everything from menopause to dementia for its supposed energy-boosting, brain-boosting benefits. Norman and Tegan explore what is really going on with creatine outside of its muscle-building potential. References: Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? | Journal of the International Society of Sports Nutrition  Metabolic Basis of Creatine in Health and Disease: A Bioinformatics-Assisted Review - Nutrients  Creatine in Health and Disease  Creatine supplementation for older adults: Focus on sarcopenia, osteoporosis, frailty and Cachexia Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation Creatine monohydrate pilot in Alzheimer's: Feasibility, brain creatine, and cognition  The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA): A Randomized Controlled Trial  It Is Not Just About Storing Energy: The Multifaceted Role of Creatine Metabolism on Cancer Biology and Immunology Creatine Supplementation for Patients with Inflammatory Bowel Diseases: A Scientific Rationale for a Clinical Trial  International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine  If you enjoyed this episode, check these out! Is it safe to dose yourself with pre-workout? Do healthy people need lymphatic treatments? Is that glass of red wine over Christmas dinner good for you?

Whether or not we remember our dreams, we all have them. But the answer to why we dream is complicated. There's a lot going on in our brains during sleep, especially during the rapid eye movement (REM) phase when most dreams go down. Norman and Tegan talk through the purpose of dreams, how time warps as we snooze and whether there are any downsides to these nightly hallucinations. References: Dreams: Why They Happen & What They Mean – Sleep Foundation  Time for actions in lucid dreams: effects of task modality, length, and complexity  High Dream Recall Frequency is Associated with Increased Creativity and Default Mode Network Connectivity fMRI Evidence for Default Mode Network Deactivation Associated with Rapid Eye Movements in Sleep  The relationships between insomnia, nightmares, and dreams: A systematic review Nightmares affect the experience of sleep quality but not sleep architecture: an ambulatory polysomnographic study  Gender differences in dreaming: Are they stable over time? Isotretinoin use and reports of sustained dreaming | British Journal of Dermatology | Oxford Academic Dreaming under antidepressants: A systematic review on evidence in depressive patients and healthy volunteers Nightmare and Abnormal Dreams: Rare Side Effects of Metformin? If you enjoyed this episode, check these out! What's the deal with night terrors? How risky is sharing a toothbrush? Should you go organic if you're worried about pesticides?

When you’ve got a busy schedule, it’s important to just exercise when you can. But if you have the luxury of choice, is there an optimal one? You might’ve even heard that exercising at certain times of day can lead to harm. Norman and Tegan run through the evidence around heart attacks, workouts and what happens when you’re a morning or a night person. References: Association of the time of day of peak physical activity with cardiovascular mortality: Findings from the UK Biobank Study Setting your clock: associations between timing of objective physical activity and cardiovascular disease risk in the general population  Best Time of Day for Strength and Endurance Training to Improve Health and Performance? A Systematic Review with Meta-analysis  Gold, silver or bronze: circadian variation strongly affects performance in Olympic athletes Diurnal variation in tennis service The effects of exercise session timing on weight loss and components of energy balance: midwest exercise trial 2  If you enjoyed this episode, check these out! Chronotypes: early birds vs night owls Does magnesium work against muscle cramps? Norman tried an ice bath so you don't have to

Humans are slightly alkaline – your blood should be a pH between 7.35 to 7.45. Anything outside that range can be life-threatening. So why are you being told to follow an alkaline diet? Proponents of the diet claim it can tackle everything from osteoporosis to cancer. Norman and Tegan do a litmus test on the alkaline-acid balance and whether it’s a driver of chronic disease. References: Physiology, Acid Base Balance The effect of acid ash and alkaline ash foodstuffs on the acid-base equilibrium of man Urine pH is an indicator of dietary acid–base load, fruit and vegetables and meat intakes: results from the European Prospective Investigation into Cancer and Nutrition (EPIC)-Norfolk population study Why is there so much on the internet about the alkaline diet and cancer? – MD Anderson  Low-grade metabolic acidosis as a driver of chronic disease: a 21st century public health crisis Diet-Induced Low-Grade Metabolic Acidosis and Clinical Outcomes: A Review If you enjoyed this episode, check these out! Why Norman won't shut up about the Mediterranean diet Why is the internet telling me to lower my cortisol? MSG's messy myths and racist tropes

You’re settling into the couch after a long day, ready to relax with your favourite show … next thing you know, you’re asleep. What is it about the TV that puts people to sleep, and what can you do to avoid dozing off? Norman and Tegan explore comfort watching, binge-watching and blue light exposure. References: Exploring the Bob Ross effect: A psychophysiological investigation Binge Viewing, Sleep, and the Role of Pre-Sleep Arousal | Journal of Clinical Sleep Medicine The inner clock—Blue light sets the human rhythm  Morning and Evening Blue-Enriched Light Exposure Alters Metabolic Function in Normal Weight Adults Mitigating the Effects of Blue Light - Sleep Foundation  If you enjoyed this episode, check these out! What is the perfect nap duration? Why do you feel so tired after a big meal? Is your (artificial) sweet tooth killing you?