Category: Lifestyle

  • Creatine is not only for gym rats

    Creatine is not only for gym rats

    Everyone could benefit from 5g a day

    Creatine is a very popular supplement, if you’ve ever touched your toe in the pool of supplements world, you’ve probably heard of it.

    Maybe you’ve heard that creatine bloats the whole body, or you’re familiar with the age-old creatine cycling tactic. Both are myths and we’re going to talk more about that today.

    Creatine is just a common supplement, as much as whey protein and coffee to give you that boost.

    It helps improve exercise performance, muscle recovery, increases lean body mass, and provides cognitive benefits.

    In addition, it is relatively inexpensive, costing less than 1 buck per dose.

    Creatine is found in foods of animal origin, in general, in meat. Vegan creatine, on the other hand, is produced synthetically from plants, such as amino acids from grains, legumes and vegetables.

    If you’ve never heard any of that, that’s fine, let’s get down to the facts here: Creatine Monohydrate is the most tested, safe, and effective sports supplement around. And you don’t even need to be a gym rat to benefit from it…

    Is creatine an athlete thing?

    According to Dr. Lane Norton, PhD in Nutritional Sciences, creatine supplementation has been widely used by endurance and endurance athletes to increase cellular hydration, which can improve muscle strength and physical performance.

    Dr Lane is considered one of the world’s leading experts in understanding how we extract energy from our food and how exercise and what we eat combine to impact things like body composition and overall health. According to his studies, there is no doubt that creatine can improve the ability to perform high-intensity exercise, resulting in significant benefits for sports performance.

    However, even those who are not athletes, when they take creatine, they also saturate (hydrate) their muscles. Training or not training, when supplementing, the levels of this saturation are maintained.

    It’s important to say this, because usually those who train think that they should only take creatine on the days that they lift weights or do high-intensity cardio, but this is not true.

    ⚠️ Another myth to be debunked: you don’t need to cycle creatine, as you do with steroids. That is, that old story of taking higher doses for 5 to 7 days, then reducing to the normal dose, is a myth.

    Taking larger doses initially will saturate the muscle cells faster, but it can also cause irritation in the intestine, the safest thing is to take a maximum of 5g per day and, in a short time, saturation is reached equally.

    How it works

    Muscle is made up of 70% water, creatine acts as an osmolyte by drawing water into the muscle cells.

    This is known as “osmoregulation” and can be anabolic, that is, it can create an environment that favors muscle growth, which is why taking creatine improves lean mass, because adequate hydration of muscle cells can improve their strength and ability to contract , a hydrated cell is generally more efficient in its functions, including metabolic waste removal and fuel recruitment.

    Creatine works even in non-exercisers because it is a substance that helps with natural body functions, such as the production of ATP (adenosine triphosphate), which is crucial for cellular energy.

    It supplies phosphate for the conversion of ATP to ADP (adenosine diphosphate) and then helps recharge the phosphate to recreate ATP, which results in more energy 🔥 This is important not only for your muscles, but also for your nerve cells and of the brain. …

    Cognitive benefits

    The brain consumes a lot of energy. 🧠

    Creatine supplementation can increase ATP regeneration in the hippocampal region, which is important for memory. Dr. Nick Schmidlkofer says that creatine improves cognitive performance, especially in periods of stress or intense activity, because it provides more energy to the cells, it is an additional source of quick energy for the brain in these situations, which can lead to an improvement in focus, mental clarity and the ability to handle complex tasks.

    It can also aid in recovery from traumatic brain injury (TBI) such as concussions or head injuries, as this extra dose of energy can aid in the healing and recovery of damaged tissue, assisting in restoring normal functions and reducing symptoms associated with brain injury. .

    Regulation of neurotransmitters

    Other positive effects of supplementation are on mood and depression. Depression is a complex condition and one of its aspects is related to low methylation. “Methylation” is a biochemical process that involves the addition of methyl groups (-CH3) to specific molecules, such as neurotransmitters and hormones. Creatine helps modulate methylation through the release of methyl groups and may be beneficial for people with low methylation.

    Learning and memory

    There is a creatine phosphate system in the brain, in the frontal cortex, which is related to the dialogue between neurons and glial cells (the ones that nourish neurons), some studies show that creatine supplementation seems to increase the activity of phosphocreatine in the brain, leading to changes in the functioning of the NMDA receptor (N-methyl-D-aspartate receptors), a type of glutamate receptor that has been implicated in various brain functions by increasing neuroplasticity.

    Therefore, creatine supplementation may possibly promote positive changes in neural circuits, which may be related to improvements in depression symptoms and even the stomach, since the digestive system and the brain are connected through the gut-brain axis.

    Research indicates that creatine phospho in the brain may play a role in regulating stomach and reward patterns. While there is still much to learn about this mechanism, the relationship between creatine and improved mood and depression symptoms is promising.

    Adapting to life changes

    Let’s dig a little deeper into these systems:

    Phosphocreatine System: Phosphocreatine is a molecule found in muscle and brain cells. It plays an important role in regulating energy supply for high-intensity, short-duration activities, such as intense exercise or intense brain activity. Phosphocreatine acts as a quick energy reserve, releasing the phosphate group to regenerate ATP (adenosine triphosphate), the fundamental energy molecule in cells.

    NMDA Receptor (N-Methyl-D-Aspartate): NMDA receptors are a class of receptors for glutamate, an excitatory neurotransmitter in the brain. These receptors play a crucial role in neuronal plasticity, a process that allows the brain to adapt and reorganize in response to new experiences and learning. Neuroplasticity is fundamental for the acquisition of new skills, memory and adaptation to changes.

    The connection between the phosphocreatine system and NMDA receptors is related to the following aspects:

    Energy and Neurotransmission: Phosphocreatine plays a role in maintaining ATP levels, which is essential for the efficient transmission of signals between neurons. This includes the transmission of neurotransmitters such as glutamate, which bind to NMDA receptors to initiate processes associated with neuroplasticity.

    Regulation of Neuroplasticity: Studies suggest that phosphocreatine availability may influence NMDA receptor activity and therefore neuronal plasticity. By regulating energy balance and NMDA receptor function, phosphocreatine may influence the brain’s ability to adapt to new stimuli, learn and form new synaptic connections.

    Maybe I repeated myself a little, but these are complex subjects and repeating them always helps to stick, right?

    In summary, the interaction between the phosphocreatine system and NMDA receptors in the brain highlights how metabolic and neurotransmission processes are intertwined with the brain’s ability to change and adapt over time. This interconnection between cellular energy, neurotransmitters and neuronal plasticity contributes to our understanding of brain function and potentially to the development of therapies for neurological disorders.

    ⚠️ While more research is needed to fully understand this process, it is interesting to note that creatine may offer effects such as increased mania in people who already suffer from this condition.

    In Practice: What to Expect

    Just like any other supplement, creatine does not work miracles.

    It’s like taking vitamin D or Omega-3, they are add-ons, they are extra things you can do for your health and functioning of this machine, which is the body.

    Other than that, it’s worth remembering that each human being has their specificities, no supplementation has exactly the same effects on everyone, including some people naturally have higher levels of creatine in their muscles.

    So, if you sleep well, eat well and get a good night’s sleep, the effects of creatine could be more or less as follows.

    Initial Weight Gain: During the saturation phase, it is common to experience a temporary increase in weight due to water retention in the muscles.

    Increased Strength: Many people report an increase in muscle strength, which can translate to lifting heavier weights or performing more reps.

    Increased Endurance: You may notice an improvement in your ability to perform high-intensity activities for a longer period of time due to increased energy availability in your muscles.

    Faster Recovery: Some people report faster recovery between workouts, which means less muscle soreness and fatigue after intense exercise.

    Appearance of Muscles: Due to water retention in muscles and increased strength, muscles s can look fuller and more defined.

    Improved Cognitive Function: Creatine has been linked to improvements in memory and cognitive performance, especially during times of stress or sleep deprivation.

    Increased Muscle Mass: Although not a significant gain in 30 days, creatine can contribute to a gradual increase in muscle mass over time, especially when combined with proper training and diet.

    Possible Side Effects: Some people may experience stomach discomfort or weight gain due to water retention. These effects are usually temporary and subside as the body adapts to the supplementation.

    ⚠️ Creatine can affect blood creatinine levels, which can be interpreted as a sign of kidney problems, but is not harmful to healthy people. According to Dr. Lyne Norton, although there may be an increase in creatinine, which can be a marker of kidney function, it is not a cause for concern as long as cystatin C levels are normal. Elevated levels of liver enzymes and creatinine are markers and do not necessarily indicate tissue damage. Correlation does not imply causation, you need to consider the big picture.

    ⚠️ Hair loss has been suggested as a potential side effect of creatine, but the evidence is not strong and comes from a single study in 2009.

    Is it essential?

    While supplements can be helpful, they are not necessary for progress. Proper nutrition, recovery, and intense training are key. According to Dr. Huberman, a daily dose of 1 to 5 grams is enough for most people to benefit without significant health risks, but it’s not essential for survival, of course. There is no evidence that taking a dose above this provides any additional benefits.

    Finally, the time of day you take creatine doesn’t make much difference, the important thing is to take it regularly.

    Sources

    Understanding & Conquering Depression — Dr. Huberman

    Dr Layne Norton: The Science of Eating for Health, Fat Loss & Lean Muscle | Huberman Lab Podcast #97

    235‒Training principles for mass & strength, changing views on nutrition, & creatine supplementation

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  • 80sqm house renovation

    80sqm house renovation

    In 2021, my boyfriend and I embarked on a thrilling renovation journey, our soon-to-be new home, an 80-square-meter, almost 100 year old, two-story house close to the city center of we both hail from, SãoPaulo. After +6 months, we start seeing the results…

    Kitchen

    One of our first challenges was to brighten up the kitchen, which was previously separated from the laundry area, casting shadows over this vital space, so we opened up the layout to invite the light in.

    We chose a terrazzo floor for the kitchen, drawing inspiration from the original staircase but introducing geometric patterns and a mix of colors to achieve a more contemporary and stylish aesthetic.

    Here are the highlighted items:

    • The Italian stove on the kitchen island (Amazon link for similar).
    • The very Brazilian clay water filter on the counter (Amazon link).
    • The linear terracotta-colored ceiling lamp, so beautiful (Amazon link, but it’s from Rekka).
    • The handy washer-dryer (Amazon link).
    • And our super-analog microwave, without buttons and screens (Amazon link) – as a statement! Because I always say that using printers, connecting to the car’s Bluetooth sound system, and setting the microwave clock are the most challenging things in today’s technology 😅

    Living Room

    Our commitment to preserving the house’s authentic character led us to a few essential restoration projects. We lovingly restored the original hardwood floors, hidden beneath a worn-out vinyl cover, giving them a new lease on life.  (I’ve been repeating myself for years, but I just love this type of flooring. 😂)

    Home Office

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  • How did we become people who buy something every day?

    How did we become people who buy something every day?

    With the infinity of content on the internet, isn’t it strange that we spend so much time looking at products for sale?

    Why is it more common to make a list of products we’ll never buy than of the works of art we love the most? We spend hours and days looking at trinkets:

    we add them to the cart,

    favorite them,

    save them for later purchases…

    how did we get here?

    The act of buying has drastically transformed over the last two centuries: what was once for survival or products to simplify daily activities has evolved into an anxious compulsion that permeates all areas of our lives and transforms everything from how we have sex to how we think and build our cities.

    We live in a global hyper-consumerist culture:

    • Driven by marketing,
    • Funded by large corporations, and
    • Based on individualism.

    This triad has proven to be a catalytic force for social abysses in marginal economies, like Brazil’s, and has been a recurring theme among influential thinkers since the late 19th century.

    In 1899, economist Thorstein Veblen published “The Theory of the Leisure Class,” where he observed that consumption is a new form of socialization and morality, as well as a social differentiator, as sociologist Pierre Bourdieu also wrote in his book “Distinction: A Social Critique of the Judgement of Taste,” in the mid-20th century.

    More than a hundred years after Veblen, philosopher Gilles Lipovetsky was able to create his own timeline for the issue of consumption and what he and his contemporary Zygmunt Bauman (philosopher and sociologist) called the culture of hyper-consumption.

    According to Lipovetsky’s periodization in his book “Paradoxical Happiness,” published in 2006, there are three stages of consumer capitalism:

    Democratization of desire

    The first stage, from 1880 to World War II, is characterized by what the author calls the “democratization of desire.”

    During this time, electrically powered technologies forever changed the way we communicate and move.

    Productivity began to generate surplus, and new forms of distribution for these goods were created, such as department stores.

    Going to department stores became a fun way to pass the time. People still had the habit of saving leftover salary, but it was exciting to discover new things.

    Increase in productivity

    In the second phase, between 1950 and 1970, new Taylorist and Fordist production methodologies brought changes in the way we work and think about time, which began to be measured by the clock. ⏱

    During this time, the saying “time is money” became popular. In addition, the first forms of planned obsolescence appeared when producers created less durable products to increase sales.

    These years were marked by the second industrial revolution and production at full speed. However, people needed to be convinced to buy. According to the author, in the early 1960s, advertising gained more space and an American family was impacted by about 1500 messages a day.

    From the 1970s onwards, the philosopher identified the third and final phase of hyperconsumerism. Elements such as mass marketing, optimized production and planned obsolescence are common practices in the industry and widely discussed in academia.

    In the beginning, marketing instigated the purchase of products so that people could show that they belonged to a nobler social class (which Bourdieu brings extensively in his study of cultural capital as class representation). Now, consumption is no longer about socially differentiating yourself, but about experiencing something individually.

    The pillars of the hyperconsumer tripod: marketing, promoting individualism, were very well seen in these three phases mentioned above, but I would like to point out better how these two pillars are financed by the third, the large corporations.

    A clear example of this collaboration is the real estate market: until the Second World War, few owned their homes, there was not a large luxury market around the real estate market, but as Bauman puts it in his work “Consuming life” in 2007, consumerism has become part of our social agreement and has expanded into all areas of life, including living, which has also moved from consumption to hyperconsumption.

    Differentiated mortgage loans appeared for government employees and larger companies, so-called “white and blue collar” employees who could now buy their own homes. Today this practice is already common and institutionalized, today employees of large companies have special credits in various sectors.

    In summary, over the last hundred years we have seen a gradual increase in the consumption of goods, but none of this has happened “naturally” and Lipovetsky has given us a good starting point to better understand this reality: “When competition struggles are not more the cornerstone of mercantile acquisitions, the civilization of hyperconsumption begins”.

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  • extreme minimalist living and transition to a tech career

    extreme minimalist living and transition to a tech career

    Alright, it’s official now—I’m wholeheartedly committed to a career transition into the tech industry and, even more so, dedicated to embracing a minimalist lifestyle while pursuing financial freedom.

    A few months ago, I rented a tiny 4-square-meter room with no windows and no wardrobe in a shared apartment with two young doctors. The apartment is conveniently located near the bootcamp-style school where I’ll be studying for the next year.

    The apartment is approximately 100 years old, and most of our neighbors are retired. One day, I borrowed a can opener from my neighbor and felt like I had stepped back in time to the 1950s. I love those photographic projects that capture the essence of living in a building, showcasing the diverse ways people make their homes (example). I wish I could do something similar here.

    Anyway, the apartment is quite spacious. I’m particularly fond of the bathroom tiles and the ones in the kitchen that resemble a weed pattern. The simple yet hipster-inspired decor the girls have put together is charming. This is my second time sharing an apartment with women, and I must admit that, perhaps because I’m older now, it’s been a bit more challenging.

    The two main bedrooms are roomy, but the one I rented is a spare one, and it’s what we’d call here in Brazil “the maid’s room.” It’s a small, windowless room, typically located in the laundry area, where maids used to live in their employers’ homes decades ago—some still do today. (you can check this amazing Ana Muylaert’s movie about this topic)

    I chose to rent it because it’s incredibly close to the technical school where I’m studying. It allows me to save a significant amount of money on transportation and housing costs, which can be the most expensive part of many people’s budgets. I’m currently focusing on investing the surplus money in real estate funds, as I’ve been diving into learning the ins and outs of the FIRE (Financial Independence, Retire Early) movement for almost a year now.

    So, let’s delve into a discussion about architecture, minimalism, my room, and my tech career.

    welcome to my extreme minimalist new life

    This 4sqm room sets me back R$800 a month. To give you some perspective, my previous apartment in São Bernardo, close to the university, had two bedrooms and cost me less than 2k per month, with all the expenses included.

    Now, you might be wondering why I made the switch. Mostly because the cost of commuting does not worth the prize, for my health, neither my pocket, as Mr. Money Mustache already said in the past.

    The room’s most significant advantage is I can skate to school in just 7 minutes, its mere two-block distance from Paulista Avenue and its proximity to the metro.

    This neighborhood is notorious for its high prices. In this context, what I’m paying here is incredibly budget-friendly. Typically, people in this area shell out at least 2k a month for a room.

    While my room lacks windows, upon opening the door, I’m greeted by a relatively large laundry room window. And I love the hardwood floors.

    As you can see, my commitment to minimalism has reached impressive heights. I still keep my blue futon and one of my plants, but I sold that beautiful Japanese clothes chest (remember it?) and bought this nice second-hand desk. Now, checkout the closet, a bit reduced in comparison with the last year ahah The two-door cabinet above this clothing rack constitutes my entire storage solution, aside from the kitchen essentials I’ve brought along.

    And actually, here are my 2 favorites for the moment:

    • This silicone device is a practical way to make popcorn from corn in the microwave (amazon link)
    • And this little Moka pot, the Italian coffee maker, always reminds me of my grandma (though she has, of course, the large version of it) (amazon link)

    the maid’s room

    The residences in Brazil, mainly in São Paulo, featured maid’s rooms due to both social and gender issues. After the abolition of slavery, domestic labor in Brazil underwent transformations, with a new family structure emerging, where unpaid domestic work was primarily performed by women. This change resulted in the creation of the maid’s room, combining the living and working spaces. The bedroom often served as a space for sleep, clothing, and meals in exchange for the maid’s service and obedience to the lady of the house.

    here an example from arch daily

    The 1988 Constitution further reinforced principles of gender equality in Brazil, and there are even more specific rules governing domestic maids, such as…

    1. Law No. 5.859/1972: This law, enacted in 1972, specifically addresses the profession of domestic employees and outlines the rights and responsibilities of both employees and employers.
    2. Constitutional Amendment No. 72/2013: This constitutional amendment, implemented in 2013, marked a significant milestone by equating the rights of domestic employees with those of other workers. It extended various benefits, including overtime pay, the right to the FGTS (Fundo de Garantia do Tempo de Serviço or Severance Indemnity Fund for Employees), unemployment benefits, and other labor rights.
    3. Complementary Law No. 150/2015: Commonly referred to as the “Domestic Workers Law,” this legislation, enacted in 2015, serves as a comprehensive regulation of domestic workers’ rights. It specifies working hours, overtime rules, break times, paid weekly rest, night shift bonuses, and various other aspects of domestic employment.

    While legislation improved domestic workers’ rights, the maid’s room are still perpetuated in the design of new apartments, so it continues to persist in social customs and some architectural projects, serving as a reminder of historical inequalities.The maid’s room, often overlooked in discussions of modern architecture, carries a profound historical significance

    transition to a tech career

    Finally, but not the least, after years of contemplation, I’m taking the plunge and putting my ideas into practice by embarking on a career transition into the tech industry.

    I’ve enrolled in a school that functions similarly to a boot camp. If I successfully pass the project test we’re currently working on during this first semester, they’ll assign me to one of the program’s partner companies.

    It’s a full-stack project for a team of five, in addition to individual assessments. The group project itself is an extensive undertaking – a complete application integrated with an Arduino board, encompassing hardware connections, database management, back-end and front-end development.

    I’m now in my late 20s, and I haven’t pursued what most people would call a ‘traditional career.’ I’ve worked as a yoga teacher, spent time volunteering with NGOs, and held various odd jobs like working as a public server in a school, handling administrative roles in real estate, and even being a vendor during the bustling Christmas season in shopping malls.

    While many of my friends are now married, have children, and have built stable careers or started their own businesses, my cousins have secured positions in large companies as engineers, economists, or in administrative roles.

    To some, my choice to reside in this modest room and embark on a journey of learning something entirely new might seem unconventional or even eccentric. Dealing with the judgments of others is not easy.

    But I have no regrets about my unique path.

    I believe it’s essential to emphasize that there isn’t just one to five universally applicable narrative for success that fits every corner of the world. I find it hard to swallow the idea that we must conform to a singular notion of success, and I can’t respect those who look down on people for not following a predetermined path.

    True success should lead to a broader perspective on life and a more empathetic way of viewing others. It’s the kind that contributes to a polarized world.

    btw this almost-2-million-views video never gets old

    After this rage, I must say that these have been the challenges so far have been sharing apartment with people I just met and working side by side with very young people at the bootcamp.

    The parts I thought would be harder are actually the most rewarding.

    For instance, living with so little has allowed me to save a substantial amount of money (keeping in mind my middle-class circumstances here). Learning highly technical skills has brought me a sense of flow that I haven’t experienced in a long time. Dealing with the judgments of others has been shaping my world perspective and my values.

    I believe that I would never have experienced these feelings so profoundly if I hadn’t immersed myself experientially in this lifestyle. For that, I owe a debt of gratitude to the principles of Buddhism and yogi philosophy I’ve been studying for years, as well as the influential insights shared on the internet by individuals like Cait Flanders, Fumio Sasaki, and Youheum.

    That, in and of itself, answers the common question, “Is it too late to enter the tech job market?” I believe you can attempt any career at any age, but it’s crucial to be realistic about our unique circumstances.

    Our positioning in each situation plays a vital role.

    It took me a long time to consider entering the tech job market because I thought I would die on the beach, “morrer na praia” (a Brazilian expression that means coming close to success but failing right at the end), especially during job interviews. I’ve always struggled with them, and it has been the primary obstacle I’ve faced in my entire career search.

    Now, I believe I’m well-positioned for success since the school itself will place me in a company without requiring an interview—although I should note that these first six months serve as a significant interview process in their own right.

    Let’s see how the next chapters unfold 🏊