In this episode:

- What creatine actually is and how it fuels your body and brain
- Creatine for cognition, sleep deprivation and high-stress jobs (firefighters, military, medics)
- Kidney damage, blood tests and why most doctors misinterpret creatine users
- The hair loss myth and what the research actually shows
- Creatine for teenagers: safety vs necessity
- Gummies, scams and why third-party testing matters
- Loading phases, timing, and the simplest way to take creatine
- Depression, brain injuries and emerging creatine research
- Why creatine won’t turn you into Mr Olympia, and why that’s good news

Ask yourself while you listen:
“Am I chasing supplements to avoid facing how I actually live?”

Timestamps:
- Creatine is basically stored potential energy in your muscles – and your brain can use it too. (01:43 –02:10 )
- If you’re asking, ‘Do I need creatine if I don’t exercise?’… my first question is, why don’t you exercise? (04:18 –04:35 )
- We think creatine really matters when the brain is under stress – sleep loss, low oxygen, mental fatigue, trauma, disease. (05:10 –05:34 )
- For 99.9% of kids, creatine isn’t necessary. I always ask, why are we giving supplements to children? (08:34 –09:18 )
- Creatine doesn’t damage your kidneys – but it can confuse your bloodwork if your doctor doesn’t understand creatine metabolism. (09:38 –11:10 )
- Some creatine gummies we tested had literally zero creatine in them. They were just candy. (13:25 –14:15 )
- We found no difference taking creatine before or after training. The best time is when you’ll actually take it. (24:15 –26:20 )
- Creatine might help preserve some of those fast-twitch fibres as you age, but you still need to move explosively. (32:07 –33:13 )
- If you’re sleep deprived, creatine can blunt the drop in brain performance – your passing accuracy stays almost the same. (34:31 –35:30 )
- People with depression tend to have lower brain creatine, and in several trials creatine plus meds worked better than meds alone. (37:54 –39:15 )
-The effect size of creatine is small. It’s not going to turn you into Mr Olympia.” (44:16 –45:07 )

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