Dr. Andy Galpin

And this actually may contribute to that second impact syndrome and accumulation of damage. So, Similar idea here as creatine, to me, pretty strong case. So based on the different study designs, mixed results, and other limitations, the SOE for choline lands at a three. So what are we looking at in terms of food and supplements? Well, first of all,

And this actually may contribute to that second impact syndrome and accumulation of damage. So, Similar idea here as creatine, to me, pretty strong case. So based on the different study designs, mixed results, and other limitations, the SOE for choline lands at a three. So what are we looking at in terms of food and supplements? Well, first of all,

you're not going to find choline supplements on their own very commonly. It's almost always going to be in the form of what's called alpha GPC or in the more direct version of phosphatidylcholine. Now, alpha GPC is immediately metabolized into phosphatidylcholine or PC. once you orally ingest it. So you can think of these as similar products.

you're not going to find choline supplements on their own very commonly. It's almost always going to be in the form of what's called alpha GPC or in the more direct version of phosphatidylcholine. Now, alpha GPC is immediately metabolized into phosphatidylcholine or PC. once you orally ingest it. So you can think of these as similar products.

Many companies make either PC straight or alpha GPC, or have a little bit built into oftentimes like B complexes. Dosages are usually a little bit lower, 20 to 30 milligrams. If you're getting the alpha GPC directly, And Momentous, of course, the sponsor for the show, as well as other companies, generally will make dosages 300 to 400 milligrams per serving.

Many companies make either PC straight or alpha GPC, or have a little bit built into oftentimes like B complexes. Dosages are usually a little bit lower, 20 to 30 milligrams. If you're getting the alpha GPC directly, And Momentous, of course, the sponsor for the show, as well as other companies, generally will make dosages 300 to 400 milligrams per serving.

So you need to take, you know, three or so of those to get to this dosage level. But you will find that fairly commonly. Okay, now, in terms of timing... you probably want to take something like 500 milligrams per day as a daily dosage prophylactically. However, if you've had a direct head injury, this might be the time to ramp up to one to two grams. These generally do have a nootropic effect.

So you need to take, you know, three or so of those to get to this dosage level. But you will find that fairly commonly. Okay, now, in terms of timing... you probably want to take something like 500 milligrams per day as a daily dosage prophylactically. However, if you've had a direct head injury, this might be the time to ramp up to one to two grams. These generally do have a nootropic effect.

And so you would want to take these earlier in the day. So you certainly don't have any problems cognitively or with sleep later on. In terms of food, if you need to get up to that one to two grams after an acute injury, you're probably going to want to use supplementation. But it's quite easy to get to that 500, that baseline prophylactic dosage, straight out of food.

And so you would want to take these earlier in the day. So you certainly don't have any problems cognitively or with sleep later on. In terms of food, if you need to get up to that one to two grams after an acute injury, you're probably going to want to use supplementation. But it's quite easy to get to that 500, that baseline prophylactic dosage, straight out of food.

A couple of eggs and some turkey will almost always get you right there. The most common places to get choline in food are meat, poultry, fish, eggs, dairy, beans, cruciferous vegetables. Beef liver, for example, has around 400 milligrams per 100 grams of liver. Eggs, it's about 150 milligrams per egg.

A couple of eggs and some turkey will almost always get you right there. The most common places to get choline in food are meat, poultry, fish, eggs, dairy, beans, cruciferous vegetables. Beef liver, for example, has around 400 milligrams per 100 grams of liver. Eggs, it's about 150 milligrams per egg.

And so you can actually see, all right, three or four eggs in a day gets you really close to that 500 number. Most people, a couple of eggs, a little bit of serving meat, you're going to be right there throughout the day, which again will put you in a pretty good spot. The average person, though, doesn't get enough choline. Typical numbers in men is around 400 milligrams.

And so you can actually see, all right, three or four eggs in a day gets you really close to that 500 number. Most people, a couple of eggs, a little bit of serving meat, you're going to be right there throughout the day, which again will put you in a pretty good spot. The average person, though, doesn't get enough choline. Typical numbers in men is around 400 milligrams.

Women, it's about 300 or so. which is well below the AI or adequate intake, which is 550 for men and 420 or so for women. So you would have to probably do something in the neighborhood of like 12 eggs to get you to that two grams of choline per day. So like I said, Totally fine to get this from food as your normal baseline health strategy.

Women, it's about 300 or so. which is well below the AI or adequate intake, which is 550 for men and 420 or so for women. So you would have to probably do something in the neighborhood of like 12 eggs to get you to that two grams of choline per day. So like I said, Totally fine to get this from food as your normal baseline health strategy.

But if you did want to get those upper dosage with an acute injury, you're probably gonna have an easier time getting a little bit of supplementation rather than trying to eat 14 or 15 eggs in a day. All right, moving on to our next one. We're looking at branched chain amino acids.

But if you did want to get those upper dosage with an acute injury, you're probably gonna have an easier time getting a little bit of supplementation rather than trying to eat 14 or 15 eggs in a day. All right, moving on to our next one. We're looking at branched chain amino acids.

To clarify, when I say BCAAs, I'm almost always talking about three amino acids in particular, isoleucine, leucine, and valine. Now, leucine is the primary driver of muscle growth or muscle protein synthesis, which is why there's so much steam behind BCAAs for muscle growth.

To clarify, when I say BCAAs, I'm almost always talking about three amino acids in particular, isoleucine, leucine, and valine. Now, leucine is the primary driver of muscle growth or muscle protein synthesis, which is why there's so much steam behind BCAAs for muscle growth.