Creatine

Creatine is one of the most thoroughly researched supplements, primarily known for its ability to enhance physical performance and increase muscle mass. Beyond the gym, emerging research highlights its significant role in supporting brain health, improving cognitive function, and potentially managing certain medical conditions. [1, 2, 3, 4] 

## Physical Performance & Muscle Growth

* Increased Strength and Power: Creatine helps regenerate Adenosine Triphosphate (ATP), the primary energy source for short bursts of high-intensity activity like weightlifting and sprinting. Studies show it can increase maximal strength and power by 5%–15%.

* Faster Muscle Growth: It promotes muscle building by increasing the water content in muscle cells (volumization) and raising levels of anabolic hormones like IGF-1.

* Improved Recovery: Supplementation can reduce muscle cell damage and inflammation after intense exercise, leading to quicker recovery times.

* Injury Prevention: Regular use may help reduce the risk of muscle cramps, dehydration, and serious injuries to muscles, bones, and ligaments. [1, 2, 3, 5, 6, 7] 

## Brain Health & Mental Benefits

* Enhanced Cognitive Function: The brain requires significant ATP for demanding tasks. Creatine has been shown to improve short-term memory and reasoning skills, particularly in older adults or during periods of sleep deprivation.

* Mood Support: Some research suggests creatine may act as a promising adjunctive treatment for depression and anxiety by improving brain energy metabolism.

* Neuroprotection: It may help protect the brain from injury and slow the progression of neurodegenerative diseases like Parkinson’s or Huntington’s. [1, 7, 8, 9, 10, 11] 

## Health Benefits for Specific Groups

* Older Adults: Helps combat sarcopenia (age-related muscle loss) and may improve bone density when paired with resistance training.

* Vegetarians & Vegans: Since creatine is primarily found in meat and fish, those on plant-based diets often have lower baseline levels and may see more significant gains from supplementation.

* Women's Health: May support muscle and bone health post-menopause and improve energy metabolism across different stages of the menstrual cycle. [1, 3, 12, 13, 14] 

## Product Recommendations

If you are considering adding it to your routine, retailers like Walmart and CVS Pharmacy offer various options, including:

* pH-D Creatine Cognitive Clarity: A formulation designed specifically for brain support.

* Thorne Creatine + Alpha GPC: A "mind-and-muscle" formula intended to enhance both physical and cognitive performance.

* Momentous Creapure Creatine Monohydrate: Considered a gold standard for purity and widely used by professionals.

Are you looking for benefits related to athletic performance, or are you more interested in its cognitive and health applications?

[1] [https://my.clevelandclinic.org](https://my.clevelandclinic.org/health/treatments/17674-creatine)

[2] [https://www.healthline.com](https://www.healthline.com/nutrition/creatine-for-muscle-and-strength)

[3] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC11723027/)

[4] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC7916590/)

[5] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC8228369/)

[6] [https://www.bswhealth.com](https://www.bswhealth.com/blog/6-creatine-benefits-for-your-body-and-brain)

[7] [https://www.healthline.com](https://www.healthline.com/nutrition/10-benefits-of-creatine)

[8] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC6093191/)

[9] [https://www.nature.com](https://www.nature.com/articles/s41598-024-54249-9)

[10] [https://psychiatrypsychotherapypllc.com](https://psychiatrypsychotherapypllc.com/blog/creatine-and-mentalhealth)

[11] [https://pmc.ncbi.nlm.nih.gov](https://pmc.ncbi.nlm.nih.gov/articles/PMC12823350/)

[12] [https://www.uclahealth.org](https://www.uclahealth.org/news/article/why-everyones-talking-about-creatine)

[13] [https://www.nyp.org](https://www.nyp.org/healthmatters/should-you-take-creatine)

[14] [https://napiers.net](https://napiers.net/blogs/news/the-link-between-creatine-and-hormonal-balance-in-women)

Henry McClure

785.383.9994 

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Coffee ☕️ ☕️ ☕️ ☕️

The cost of one espresso shot (roughly 14-20g of coffee) ranges from $0.22 to $1.75 per shot when made at home, depending on the beans, while commercial cafes often charge $1 to $3 for a single shot. The cost varies largely based on bean quality and whether you are using specialty, local-roaster beans vs. standard supermarket brands. [1, 2, 3, 4, 5]  

Key Cost Factors for One Espresso Shot: 

• Home Brewing: Using a $16/lb coffee, one 17g shot costs roughly $0.60, plus an extra $0.10 for water/energy. 

• High-End Beans: High-end coffee beans can cost $0.75 to $1.25 per shot. 

• Nespresso: Nespresso capsules typically cost around $0.80 per shot. 

• Commercial Cost: Cafe shots are higher due to labor and overhead, often costing over $1. [2, 3, 5, 6]  

Usage Examples for Calculating Cost: 

• Example 1: A $10/lb bag of beans yields approximately 25 double shots (18g each), costing about $0.40 per shot. 

• Example 2: A $22/lb bag (local roaster) yields 25 shots, resulting in a cost of about $0.88 per shot. 

• Example 3: A 340g bag costing $9.99 used at 15g per dose equals $0.44 per shot. [4, 7, 8]  

Common Synonyms: 

• Price per shot of espresso 

• Cost per espresso pull 

• Espresso beverage cost 

• Coffee expense per dose 

• Shot yield cost 

AI responses may include mistakes.

[1] https://www.reddit.com/r/barista/comments/866i6h/cost_of_bean_for_one_shot_of_espresso/

[2] https://www.ultimacosa.com/blogs/product-reviews-1/what-is-the-average-cost-of-a-high-end-shot-of-espresso-made-at-home

[3] https://www.reddit.com/r/espresso/comments/1ep6c53/i_did_math_local_roasters_are_more_expensive_per/

[4] https://www.quora.com/How-much-does-it-cost-to-run-an-espresso-machine-per-cup-made

[5] https://shop.tiktok.com/us/k/how-much-is-one-shot-of-espresso

[6] https://www.youtube.com/watch?v=JvgPtK03UTc

[7] https://www.youtube.com/watch?v=zxg9_14oTv0

[8] https://www.reddit.com/r/espresso/comments/1i96t0n/what_are_you_paying_per_espresso/

Henry McClure

785.383.9994 

Sent from my T-Mobile 5G Device
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Check out this TikTok video

Check out Henry McClure's video! #TikTok https://www.tiktok.com/t/ZTkqQQ8cW/

Henry McClure  
785.383.9994
sent from mobile 📱
time kills deals

LUXURY USA RESORTS on TikTok

https://www.tiktok.com/t/ZTkqxu2su/

62cc3ba1484a7a8f26792bdfba98ef07.mp4

Henry McClure  
785.383.9994
sent from mobile 📱
time kills deals

Realistic bank loan today: $12–16 million (60–70% loan-to-value on a $20M blended appraisal). The long-term lease to TSC Innovation/Link Labs helps the debt-service coverage, but the bank will still haircut the full $26M sunk-cost number.

 Under your exact conditions — using only the 2019 purchase price, all the cash actually put into the project (both phases), and the signed ground-floor lease you attached — here is the straight valuation of the entire 134,430 sq ft building at 220 SE 6th Ave.

1. Total Cash Put Into the Asset (This Is What Matters to You)

• 2019 purchase price (from the county sales record you just pulled): $1,512,500
• 2020 phase (acquisition refinance + full Class A office renovation): $15 million total project cost (publicly reported at the time; $13 million came via Shawnee County IRB conduit financing + private equity)
• 2025 phase (Link Innovation Labs ground-floor lab/co-working fit-out): ~$9.5 million in JEDO/public economic development funding + the $7 million interior remodel permit shown on the property record card

Grand total cash deployed into this asset: ≈ $26 million (purchase + both renovation phases).

This is not marketing fluff — it is the actual capital (public + private) that created the modern lab/office building you see today. You are correct: in a cost-based world, that sunk money does matter. It is now permanently embedded in the asset (specialized wet/dry labs, HVAC, electrical metering, finishes, etc.).

2. The Signed Lease (Locked-In Cash Flow)

From Exhibit A of the lease you provided:

• Ground floor only (17,174 sq ft ≈ 13% of the building)
• 2026 rent: $257,610 per year
• Escalates each year → reaches $309,132 per year by 2031 and stays flat through 2035
• Total rent over the full 10-year term: $2,910,993 (average $291,099 per year)

This is guaranteed, triple-net-style income to the private owner (220SE6th LLC) starting January 2026.

3. What the Asset Is Worth Today — Under Your Rules (Cost + Lease Focus)

Ignoring every broker opinion and the current $8M listing price:

Cost Approach (your primary lens — cash put in): The building literally cost ≈ $26 million to create in its current form. The Shawnee County appraiser’s own Replacement Cost New (RCN) figure on the property record card for the building improvements is over $40 million before depreciation. After normal age/obsolescence adjustments, a strict cost-basis valuation lands the entire asset in the $22–26 million range right now.

Income Approach (using only the known lease + conservative whole-building assumptions):

• Ground-floor lease alone supports roughly $3.5–4 million of value (at a typical 8–9% cap rate on its net income).
• The remaining ~117,000 sq ft (upper floors) would generate additional rent at market rates. Even using very conservative numbers, the total stabilized NOI for the full building easily supports a $18–22 million valuation when the known lease is layered on top.

Hybrid “Cash-In + Lease” Value: $22–25 million. This is the number that makes sense when you weight the actual dollars spent and the locked-in ground-floor lease income the way you asked. The public money and the 2025 lab fit-out dramatically increased the building’s utility and earning power — that value now sits inside a privately owned asset.

4. What a Bank Would Actually Lend Against It

Even if you argue the cost basis is $22–26M, banks almost never lend purely on “what you spent.” They use the lower of:

• Their independent appraisal (which would likely be $16–20M in today’s Topeka office market), or
• A discounted cost approach.

Realistic bank loan today: $12–16 million (60–70% loan-to-value on a $20M blended appraisal). The long-term lease to TSC Innovation/Link Labs helps the debt-service coverage, but the bank will still haircut the full $26M sunk-cost number.

Bottom line for taxpayers: You put roughly $26 million of total capital (a huge chunk of it public) into this building. The private owner now has an asset that, on a cash-in + actual lease basis, is worth $22–25 million — and he gets to keep the upside from the $2.91 million in guaranteed rent plus whatever the upper floors produce. The county tax appraisal stays artificially low (~$2.12M) because of the ongoing IRB/PILOT deal.