Debrief #5

☀️ Good afternoon folks! Hope the weekend started well!

We have some great content for our 5th edition and please enjoy the reading with your favorite cup of coffee ☕️ , tea 🍵 or protein shake 💪 

In today's email: (5’min read)

• Debunking Creatine

• Psychedelics for mental health

• Peak Performance Athlete of the Month

• And some great Salus Tips on podcasts, gyms, brands and more!

Did you miss our last newsletters? Read them here:

• Debrief #1 > Who / What is Salus Performance?

• Debrief #2 > Wellness Brands & Athletes Toolkits

• Debrief #3 > Cold Plunge & the Gym Evolution

• Debrief #4 > Electrolytes, The future of health care & more

💆 Holistic Wellness

Psychedelics for Mental Health

Interest in using psychedelics for mental health has surged in recent years, driven by promising research, changing societal attitudes, and their potential benefits in various fields, including sports.

Here are some key points highlighting this trend:

• Market Growth: The psychedelic market is forecasted to grow significantly, from $3.8 billion in 2023 to an impressive $10.7 billion by 2027, according to market analysts.

• Public Interest: A recent survey revealed that one in three Americans, and over 50% of Millennials, are interested in using psychedelics for mental health purposes. Similarly, in Europe, interest is also rising, with a 2023 survey showing that 28% of Europeans are open to trying psychedelics for therapeutic reasons.

• Ketamine Clinics: The US ketamine clinics market, which reached a value of $3.1 billion in 2022, is projected to more than double by 2030 as more clinics open and awareness of ketamine therapy grows. Europe is also seeing a rise in ketamine clinics, with the market expected to reach $1.5 billion by 2028.

• Employer Investment: In 2023, 17% of US employers reported that they were investing in psychedelic-assisted clinical therapy solutions to support their employees' mental health. This indicates a shift towards potentially including such therapies as a workplace benefit funded by employers in the near future. In Europe, around 12% of companies are exploring similar initiatives.

• Sports-Related Benefits: Emerging research indicates potential benefits of psychedelics in sports. Studies have shown that microdosing psychedelics can enhance focus, creativity, and overall mental well-being, which are crucial for athletic performance. Athletes are beginning to explore these substances to manage stress, improve mental resilience, and recover from injuries. For example, a 2022 study found that athletes who used psychedelics reported a 20% improvement in their mental recovery times.

Despite these positive trends, most psychedelic therapies remain illegal in the West. However, there is a growing popularity of psychedelic retreats in countries such as Mexico, Jamaica, Costa Rica, the Netherlands, and Australia, where the legal status of these substances is either clear or exists in a legal gray area. These retreats offer controlled environments where individuals can safely experience psychedelic therapies.

Many experts predict that psychedelics will become mainstream in the near future as more research validates their efficacy and legal frameworks adapt. However, a significant challenge remains: the lack of integration and aftercare for those who undergo psychedelic-assisted therapy. This gap presents a substantial opportunity for the emergence of psychedelic concierges, professionals who can provide comprehensive support and guidance through the entire therapeutic process.

_Sources:

1. _{"The Future of Psychedelics Market," Market Research Report, 2023.}

2. _{"Psychedelics and Mental Health: A Growing Interest," National Survey, 2023.}

3. _{"US and European Ketamine Clinics Market Analysis," Healthcare Insights, 2022.}

4. _{"Employers Investing in Psychedelic Therapies," Workplace Wellness Report, 2023.}

5. _{"The Rise of Psychedelic Retreats," Travel and Wellness Magazine, 2024.}

6. _{"Psychedelics in Sports: A New Frontier," Sports Science Journal, 2022.}

7. _{"The Emerging Role of Psychedelic Concierges," Trends in Therapy, 2024.}

🎯 Peak Performance

Debunking Creatine

Creatine is a compound naturally found in small amounts in foods like meat and fish and is also synthesised in the human body, mainly in the liver, kidneys, and pancreas. It is vital for energy metabolism, especially during short bursts of intense physical activity like weightlifting or sprinting.

Taking creatine supplements increases the levels of creatine phosphate in your muscles. Creatine phosphate is crucial in the ATP-PC (adenosine triphosphate-phosphocreatine) energy system, which provides rapid energy during short, high-intensity exercise. By boosting creatine phosphate availability, supplementation can enhance performance in high-intensity activities and promote quicker recovery between exercise sessions.

The physiological benefits of creatine supplementation include:

1. Increased Muscle Strength and Power: Numerous studies have shown that creatine supplementation significantly enhances muscle strength and power, especially during activities requiring short bursts of maximal effort like weightlifting, sprinting, or jumping. Research indicates that creatine can increase maximum power and strength by 5-15% in high-intensity activities .

2. Improved Muscular Endurance: Creatine supplementation is linked to increased muscular endurance, allowing athletes to maintain high-intensity efforts for longer before fatigue sets in. This is beneficial for sports such as football, basketball, or soccer, which involve repeated sprints and explosive movements. One study found that creatine improved performance in repetitive sprint ability by 5-8% .

3. Enhanced Muscle Recovery: Creatine supplementation can expedite recovery by replenishing ATP stores and reducing muscle damage after intense exercise. This leads to faster recovery times between training sessions or competitions, enabling athletes to sustain higher training volumes and intensities. A study reported that creatine reduced muscle cell damage and inflammation following exhaustive exercise .

4. Increased Muscle Mass: Research indicates that creatine supplementation can promote muscle hypertrophy (growth) by stimulating protein synthesis and increasing cell volume. When combined with resistance training, creatine supplementation can lead to greater muscle mass gains compared to resistance training alone. Studies have shown muscle mass increases of 1-2 kg over several weeks of creatine supplementation .

Frequently Asked Questions (FAQs) about Creatine

What is Creatine, and How Does It Work?

Creatine is a naturally occurring compound found in foods like meat and fish, playing a crucial role in energy production during short-duration, high-intensity activities such as weightlifting and sprinting. Creatine supplements increase the availability of phosphocreatine in muscles, aiding in the rapid regeneration of adenosine triphosphate (ATP), the primary energy source for muscle contractions. This helps athletes maintain higher levels of power and strength during intense exercise.

Do I Need to Cycle Creatine or Load it?

There is no consensus on the necessity of a loading phase or cycling creatine supplementation. Some individuals opt for a loading phase, consuming higher doses of creatine for a short period (typically 5-7 days) to quickly saturate muscle stores. However, research suggests that a loading phase is not essential, and similar benefits can be achieved by consistently consuming a maintenance dose of creatine (3-5 grams per day). Long-term use of creatine does not seem to lead to tolerance or diminished efficacy, so cycling is unnecessary .

Who Can Benefit from Creatine Supplementation?

Creatine supplementation can benefit a wide range of individuals, including athletes in high-intensity sports, bodybuilders, and recreational fitness enthusiasts. It is particularly effective for activities relying on the phosphagen energy system, such as sprinting, weightlifting, and jumping. Vegetarians and vegans may also benefit, as their dietary intake of creatine is typically lower due to limited animal product consumption. Additionally, older adults may see improvements in muscle mass, strength, and functional capacity with creatine supplementation, potentially offsetting age-related muscle loss (sarcopenia) .

In summary, creatine supplementation can be a valuable tool for enhancing athletic performance, particularly in activities requiring short bursts of high-intensity effort. By increasing muscle strength, power, endurance, and recovery, creatine can help athletes push their limits and achieve their performance goals. However, it's essential to consider individual factors and potential drawbacks when incorporating creatine into your training regimen. Always consult with a qualified healthcare professional or sports nutritionist to determine the appropriate dosage and ensure it aligns with your overall training and nutrition plan.

_Sources:

1. _{Kreider, R. B. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition.}

2. _{Chilibeck, P. D. (2017). Effects of creatine supplementation during resistance training on lean tissue mass and muscular strength in older adults: a meta-analysis. Journal of the American Geriatrics Society.}
   

Peak Performance Athlete of the Month

Anthony Joshua

Anthony Joshua, also known as "AJ," is a British professional boxer renowned for his formidable presence both inside and outside the ring. Born on October 15, 1989, in Watford, England, Joshua's journey from a troubled youth to a world champion boxer is a testament to his resilience, discipline, and unwavering commitment to excellence.

Career Highlights

• Amateur Success: Joshua's rise to prominence began in the amateur ranks, where he captured the gold medal at the 2012 London Olympics in the super heavyweight division. This victory not only brought him international acclaim but also set the stage for his professional career.

• Professional Debut: Joshua made his professional debut on October 5, 2013, with a first-round knockout victory over Emanuele Leo. His powerful punching and athleticism quickly made him a fan favorite.

• First World Title: On April 9, 2016, Joshua won his first world title by defeating Charles Martin to claim the IBF heavyweight championship. The bout ended in a second-round knockout, showcasing Joshua's devastating power.

• Unification Bout: In one of the most significant fights of his career, Joshua faced Wladimir Klitschko on April 29, 2017, at Wembley Stadium. After a thrilling bout that saw both fighters hit the canvas, Joshua emerged victorious with an 11th-round knockout, adding the WBA (Super) and IBO titles to his collection.

• Defending Titles: Joshua successfully defended his titles multiple times, defeating top contenders such as Joseph Parker, Alexander Povetkin, and Kubrat Pulev. His ability to maintain dominance in the heavyweight division solidified his status as a top-tier athlete.

• Regaining the Crown: After a surprising loss to Andy Ruiz Jr. in June 2019, Joshua showcased his adaptability and resilience by reclaiming his titles in the rematch six months later. This victory highlighted his tactical acumen and mental fortitude.

Sports Facts

• Knockout Power: Known for his knockout power, Joshua has a knockout-to-win ratio of over 80%, making him one of the most feared punchers in the heavyweight division. His ability to end fights with a single punch keeps audiences on the edge of their seats.

• Versatile Fighting Style: While primarily known for his aggressive, power-punching style, Joshua has demonstrated the ability to adapt his strategy. His rematch with Andy Ruiz Jr. saw him employ a more measured, tactical approach, utilizing his jab and movement to secure a unanimous decision victory.

• Philanthropy: Outside of boxing, Joshua is actively involved in various charitable endeavors. He supports numerous causes, including youth development programs and community initiatives, using his platform to make a positive impact beyond the sport.

Anthony Joshua's career is marked by his remarkable achievements, unwavering dedication, and the ability to overcome adversity. His story continues to inspire aspiring athletes and fans around the world, solidifying his legacy as one of boxing's modern-day greats.

⚡️Salus Tips

This month recommendations 💥 

Brands, Ambassadors and other profiles/pages we like:

• Sports & Lifestyle > Ollie Marchon 

• Peak Performance Wearable > WHOOP

• Mental Performance > Respawn

• Sleep Monitoring > Eight Sleep

• Plant Based Food & Drinks > Yfood

Podcasts of the Month:

1. The Tim Ferriss Show

   • Episode: "#522: Dr. Andrew Huberman — A Neurobiologist on Optimizing Sleep, Performance, and Testosterone"

   • Listen on Spotify

2. The Rich Roll Podcast

   • Episode: "#600: David Goggins — How To Master Your Mind And Defy The Odds"

   • Listen on Spotify

3. FoundMyFitness

   • Episode: "Dr. Jed Fahey on Sulforaphane and Its Effects on Cancer, Mortality, Aging, Brain and Behavior, and More"

   • Listen on Spotify

4. Mind Pump: Raw Fitness Truth

   • Episode: "1422: How to Train for Maximal Fat Loss"

   • Listen on Spotify

5. The Peter Attia Drive

   • Episode: "AMA #21: Alcohol – Is Any Amount Safe? Understanding its Impact on Longevity and Healthspan"

   • Listen on Spotify

🙏 Last but not least

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Cheers ✌️, Salus out 👋