I drink 1-2 glasses of red wine a week. Not on the same day. Mostly Friday and Saturday. Some studies say that no amount of alcohol is best, others that a 1 units of alcohol (preferable red wine) per day is beneficial for multiple reasons. We just have to be aware that while the liver is burning the alcohol you will not burn fat. Therefore don't overdo it. As with most things in life you can drink alcohol if you want, but keep it in small amounts. You can also eat pizza, ice cream and so on. Just don't overdo it.

Warning. I am not an MD. It's safe to take 5g of creatine a day as long as you don't have kidney issues. I have seen multiple videos by MD's saying that even higher doses have significant benefits for the brain as well. 10g is the sweet spot. You can watch this short video (if more curious MD Rhonda has a link in the description) : https://youtu.be/-vh-MnWUaw4 My personal experience is that you should split the 10g dose into 5g with an interval of 6-10 hours to avoid stomach issues (loose stools). Also fully dissolve the creatine before intake which is most effective in something hot. (I don't do that 😁) I ran the video through Google Gemini: The claims made in the clip by Dr. Rhonda Patrick and Derek (from More Plates More Dates) are highly accurate and strongly supported by current scientific and clinical research. Historically viewed just as a sports supplement, creatine is now widely recognized in the scientific community as a critical nutrient for brain health and cellular energy metabolism. Here is how their specific claims stack up against the data: 1. 10g a Day for Brain Health The Claim: 5g a day saturates muscles, but you need 10g a day for the creatine to "spill over" and benefit the brain. The Science: True. Muscles are highly receptive to taking in creatine, but the brain is protected by the blood-brain barrier, which makes it much harder for creatine to cross into brain tissue. Studies confirm that while a standard 3–5g daily dose maximizes muscle saturation, significantly higher doses (typically 10g–20g per day) or much longer loading periods are required to raise brain phosphocreatine levels enough to measurably improve cognition. 2. Counteracting Sleep Deprivation The Claim: Taking large doses (20–25g) under stressful situations like an all-nighter can offset the cognitive decline associated with sleep deprivation. The Science: True. A major 2024 study published in Scientific Reports tested exactly this. Researchers kept participants awake for 21 hours and gave them a high single dose of creatine. The supplement successfully stabilized ATP and phosphocreatine levels in the brain, preventing the usual drop in brain pH (acidification). The creatine group showed significantly better working memory, processing speed, and logical reasoning, while also reporting far less fatigue than the placebo group.

@Martin Seeger I am not consistent in using creatine at the moment. It's hard to say exactly why I some days feel my brain is working better. It could be both diet, exercise and creatine. So as you it's not easy to give a clear answer. Without a proper testing setup that measure baseline before and after it's just guessing.

Beef is the best source of protein for me. I pay the price. You should do so too. If you don't eat right your health will suffer and when it does it's maybe too late to change your diet. I do NOT take it to the extreme of Jordan Peterson and I do eat chicken, fish (a lot of salmon), pig and other animals too. Watch this video for inspiration: https://youtu.be/OXw8E4uQeQk

@Keith Hanenian Esq a happy wife gives a happy life!

@Bill Quistorf sounds nice. Never been there but been to Stuttgart that is not that far away.

@Keith Hanenian Esq even slow walking count. Micro session do count too. It's all burning calories, and thereby strengthening your bones and muscle even it's only a little. It doesn't do much for cardio health - you are right about that - but every pound you don't add is good for your heart. It's better to just stand than sitting down. Walking slowly also benefit your brain health. Did you know that Einstein and Niels Bohr often walked outside when they had their most intense discussion about quantum physics? Both knew that your brain is thinking more clearly when you walk.