This week, we answer client questions!

What is the strongest behavioural contingency?
* Positive reinforcement, the faster it’s delivered after the behaviour, the stronger the effect.
* Temporal discounting can weaken behaviours/habits
* Individuality? Interesting research?
* Escape maintained behaviour - e.g. not missing a gym class, avoiding social disapproval
- Diet and exercise - avoiding future ill health and feeling discomfort
- Work ethic - avoiding homelessness, peer judgement
- Teeth brushing - avoiding poor dental health
* What kind of reinforcement people prefer is also individual. Personally, a lot of my reinforcers are automatic - I like endorphins from exercise, cuddles (from Jim!), food… but I’m not strongly reinforced by most tangible reinforcers.

Creatine - what is it?
* Other than protein powder, it’s probably the most researched supplement
* No published literature supporting it being unsafe in any way
* But… anyone with underlying health conditions, especially liver and kidney, children and pregnant should talk to their doctor first.
* Our bodies make their own creatine, in your kidney and liver, after you eat protein. Animal protein, like meat and fish, contain creatine, but you'd need to eat a HUGE amount to get as much creatine as supplements give.
* Creatine increases the body’s ability to produce energy rapidly. Creatine exists naturally in our bodies and helps fuel our muscles, which is why some people take it as a supplement to boost their performance in the gym.
* Your muscles convert creatine into creatine phosphate, which is then converted into adenosine triphosphate (ATC), which your body uses for explosive exercise.
* It’s not an either or - you can’t replace other protein intake with creatine - they work in different ways. Creatine fuels strength in workouts, protein fuels muscle protein repair/synthesis.
* Cognitive performance
* When you start to take it, you’ll put on weight - it’s just water - but that’ll make your muscles look bigger. So… you also need to make sure you’re drinking enough water.
* Like we mentioned on last week’s episode, how people respond to supplements is very individual and partially genetic. Not everyone will respond in the same way.
* Take data on it! Does your training volume increase? Weight increase? Other effects?
* It doesn’t work without working out!
* Minimal calories so won’t cause fat gain.
* Lots of different types - creatine monohydrate is what is typically studied and is the cheapest - you don’t need the ones with bells and whistles - they probably won’t do what they’re claiming to do.
* When starting, some people have digestive issues - gas, bloating etc.
* 5g per day, every day

I’ve been doing pushups on my knees for FOREVER and can’t seem to progress to ‘proper’ pushups. Other progression ideas? Will chest press help?

Connect with Us!
If you have any questions, comments, concerns or topics that you would like us to cover, please reach out to us!
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Email:
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Disclaimer: While we’re both behaviour analysts and qualified in our respective fields, this podcast is for education and information sharing only and should not be taken as personal, medical or behavioral advice or services.