Deep dive into creatine: benefits, risks, dose, mechanism of action | Peter Attia with Layne Norton

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This clip is from podcast # 235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
Watch the full episode and view show notes here: bit.ly/3PIm1Sn
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The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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1 окт 2024

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Комментарии : 926

@duanerichardson2380 Год назад

Yup. Got flagged once for high creatinine in my lab results. Did a 24-hr urine collection and was sent to a specialist. He took one look at me, asked if I worked out and took creatine, and when I said yes, he said there was no problem.

@bane2256 Год назад

When he asked if you worked out you should have just bounced your pecs around lol

@shivjotcheema2726 Год назад

Same here

@samstew6797 Год назад

Ha this recently happened to me but my pcp basically told me it looks like I’m starting early kidney failure without considering to ask me about creatine even though I have told him I take it every day previously

@BasslineHeavy Год назад

Similar experience

@stayy_lokeyy Год назад

I am not sure if people know this or if its till done as much, but used to live next door to pretty big drug dealer about 9yrs ago, and they cut the white stuff with creatine 1/2 & 1/2. it was the huge unflavored kind from GNC btw. also I know now some people also will use it in order to pass urine drug test when they are flushing out there system with water because low creatine is a dead giveaway. very random I know, just thought it might interest someone who has seen a different use of it.

@egcruzer Год назад

Thank you for the straight to the point video. So many of the medical advice videos turn a 1 minute of content into a 20 minute video. Lots of gems in this one above and beyond the standard creatine videos. Thanks again.

@enntense Год назад

I live in Houston and work outside in the field. Summer can be brutal. Creatine is a great tool for protecting yourself from heat stress. Like seriously good and effective. Kind of weird you don’t see that angle mentioned much.

@Drelka Год назад

Interesting. Thanks.

@stevedevlin7511 Год назад

That’s very fascinating, how does that work or help with heat? Live in the ahead in Queensland Australia, so heat running and working is similar in heat. Would be super keen to hear how Creatine helps with that

@Alex-oq3mk Год назад

@@stevedevlin7511 probably due to increased water retention

@danielkopaee9241 Год назад

That’s fascinating!

@Jeffthedude15 Год назад

I guess I'm getting ready to find out if what you're saying is true. I work across the lake from New Orleans and it gets really hot here

@Josephv3848 7 месяцев назад

It works amazingly for me. Muscles pumped. Best of all, no joint pain anymore. No cramping. Mind is clearer. The stuff is AMAZING. Use it.💪🏻💪🏻

@hendcorp 6 месяцев назад

which brand that you take?

@Sir_Kasm 5 месяцев назад

was it really creatine not meth or coke? 🙂

@mrhead8175 Год назад

Creatine pretty much changed my life, suffered from chronic depression for over 30 years never touched anti-depressants i always battled with my demons in my own way. Been taking a lower dose, 3g per day now for 3 months, after around 2 months i noticed the way i think has changed, i dont seem to have any dark thoughts, ive even tried to make myself depressed but it doesnt seem to work, which has worried me, strangely...its like i cannot be sad anymore.....my attention span has increased, i struggle to read and process what im reading, i would need to read something 3-4 times for it to 'sink in' now i read it once. The neurological benefits of this stuff seem to far outweigh the physical benefits, makes me wonder what the world would be like if everyone was on this.

@Cole_Minnis Год назад

Good job! You have a strong will.

@LemonToGo Год назад

Psychiatrists should really look more into Creatine as a mental health supplement. Sounds like there is a lot of research to be done on it.

@davidbrown4271 11 месяцев назад

Placebo ?

@canonrebel626 11 месяцев назад

It’s actually a known benefit of creatine. Look into High Intensity Health’s creatine video, and he explains the benefits of creatine on mood and mental health. Very interesting.

@filipvanwalleghem 11 месяцев назад

Sounds great, i'm now taking 5gr/day for a month. Interesting to see/feel the benefits.

@fx4fxnytro Год назад

I have been using creatine since the mid 90's without any health issues. Best supplement on the market hands down.

@NorThenX047 Год назад

No health issues or no detected health issues. When you dramatically increase anything in the body over a long period of time that it can produce itself, something's gotta give

@chrispoggi1726 Год назад

@@NorThenX047 lol you're so mad bro

@drewdrewson1384 Год назад

@@NorThenX047 beyond cringe

@youtubelearning2990 Год назад

@@NorThenX047 Which brand do you recommend?

@chinaphone 6 месяцев назад

Do you cycle off of it after a certain amount of time due to kidney stress?

@johncserkuti1097 6 месяцев назад

My dad's doctor said I should not be taking creatine because it's bad for the kidneys. How is one supposed to make an informed decision when it seems like there is no consensus among medical professionals? I feel great when I'm on creatine so I still take it but the lack of consensus is alarming.

@ianpearson8976 7 месяцев назад

anyone who says creatine doesnt have side effects is lying.cramps,some aggression,bloating.some good effects like able to lift more.

@Thegingercrew733 Год назад

I started taking about two months ago to gain a little weight and add lean muscle. I was diagnosed with Crohn’s disease in 2000, not on meds since 2016. I was very surprised at the benefits of creatine in my bowels. Others have complained about GI discomfort but for me it was the opposite. Been having the best poops since I was diagnosed. Maybe something about the water absorption in the intestines. Either way was a very pleasant surprise for me. Thanks for all you do!

@schwibz Год назад

Wow that's super interesting, have you met or heard about any one else having similar results?

@Joseph1NJ Год назад

Are you taking creatine in isolation, or has your diet changed?

@Thegingercrew733 Год назад

Taking it with whey protein, pinch of cinnamon and a teaspoon of olive oil. Wasn’t taking whey protein before either so it could be in combination with that. Other than that dirt hasn’t changed

@Joseph1NJ Год назад

@@Thegingercrew733 So not just added protein, but added energy (calories) as well. Thx for the reply.

@botanicalingredients3110 Год назад

Creatine is in trails for Crohns, UC and IBD.....ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-GHKLNId2t_Q.html

@noname-pz9kb Год назад

The more I watch these videos the more I am struck by how little we can definitively say about exercise and nutrition.

@davek7706 Год назад

Have to wonder if that's intentional. Supplements are a multi billion dollar industry. I doubt they are interested in funding studies.

@jrodartec Год назад

I would agree, but just bear in mind that Attia, Sinclair and other health experts are incredibly humble, science-oriented and responsible. That means that they would use phrases like "I would argue" or "there is data that suggests" instead of saying bogus things like "I is definitely proved" like most health magazines would say. Cheers, mate!

@kddidit08 Год назад

Research $ for nutrition science is hard to come by because it's hard for corporations to make $ from good nutrition. They make $ from BAD nutrition.

@jesperburns Год назад

@@kddidit08 I think it's mostly that people respond so wildly different to certain foods, no gut microbiome is the same.

@wyattbreymeyer4033 Год назад

the good thing is these two are prob the best in the field of no bullshit sports training and nutrition. loved this pod

@biknjak Год назад

For me the "saturation" (at 5 g/day) takes about 3 weeks to feel the full effect. It also takes about 3 weeks for its effects to fade away when I quit taking it.

@biknjak Год назад

@GG44 Everything just returns to normal. Not much strength loss. I pretty much kept the gains I'd made. For me, creatine seems to help with the last rep or two, especially towards the end of each section (body part) you're working. I believe that's where you make your progress/gains. Almost like premium vs regular gasoline.

@Shvabicu Год назад

@@biknjak since the last reps closer to failure are most effective for hypertrophy, creatine is incredible for size gains

@mace400 10 месяцев назад

I don’t trust that little rat. Doesn’t even seem like he knows exactly what he’s talking about

@KellyM-d2m 8 месяцев назад

Anyone have any view on the effect of creatine on blood pressure? I used creatine (5 g/day) for about 2 months and my systolic presure jumped 10 pts. So I stopped using it.

@steveshu2009 3 месяца назад

I am weighing the same issue. I have been measuring my BP for the past six months. I started creatine about 3 weeks ago, and my blood pressure has skyrocketed like 10-30 on systolic and 10-15 diastolic for the past three days. I don’t typically have high blood pressure or weight issues, and I am having a hard time figuring out what else could be causing it. I wonder if creatine can have some specific effects on certain people. I don’t want to go off creatine, but BP of 150/85 is not good for me.

@BasslineHeavy Год назад

Creatine is so beneficial for me when training, I’m noticeably stronger, my muscles look fuller and it seems easier to fin muscle. But for me I always noticed a pattern where it would make my face bloated and my skin worse and in the end I decided it just wasn’t a trade off I was willing to make as you can stay in good shape without creatine

@AZ-gs6hj Год назад

How did it make your skin worse? Acne?

@BasslineHeavy Год назад

@@AZ-gs6hj yea my spots always seems a bit worse (not terrible, but worse) and my skin just seemed to get a bit redder, be more sensitive/itchy

@GangdamStyle20 Год назад

@@BasslineHeavy That's because of the DHT increase... The face blooting is also real, this is because the creatin osmotic effect occures everywhere where are muscles. Also your brain will down regulate the hormon production because of the artificially elevated DHT, to decrease it back to normal levels. That's the obvious reason why creatin especially works the frist couple weeks and then you turn back to normal but with the blooting and maybe GI issues. The GI issues are also not to underestimate because it can cause deficianies in you system. This also explains why there are studies out there which show increase in injuries. By the way the cognitiv increase is also caused by the elevation of DHT. DHT crosses the blood brain barriere if I remember correctly...

@jiskefetisj Год назад

i noticed my face getting bloated as well after using it for a couple of weeks, so it was the creatine after all i guess

@GangdamStyle20 Год назад

@@jiskefetisj For sure. It puts water in the muscles in a supraphisological way. Wheather the muscle is trained or not doesn't matter...

@chrtravels Год назад

Peter, I am curious because I had heard you say that VO2 max is the most important metric. However creatine supposedly has a negative effect on VO2 max. Is the impact low enough that you would still recommend creatine to older people? I am looking at optimizations for my parents in their 70's.

@pryme2013 Год назад

I’ve been using Creatine on and off(mainly on) for 22 years, consistently. No adverse effects and for me at least, it has not affected my hair. I’m mid 40’s with a full head of hair still. Too bad it has DOUBLED in price in the last two years. As far as types, I’ve used them all from phosphagen HP back in the early 00’s, cell tech after that to the alkaline, micronized and good ole monohydrate. The latter is the way to go, especially if you can find the crea pure German stuff as it is much finer and dissolves completely. I loaded it when I was young because I thought you had to. That’s marketing crap, I just use 3-5g a day no loading and it still works as expected.

@r1mp2ge Год назад

If you do not have the gene for hairloss, DHT will not affect your hair. If you do have the gene however, even regular levels of DHT will cause hairfall, Creatine will only make it worse by increasing the DHT.

@codyivey8936 Год назад

i agree, and pretty much the exact timeline and products for me. crazy how much it cost now

@woodenfishes Год назад

@@r1mp2ge creatine doesn't increase DHT

@UUser1337 Год назад

used it for years but with the new prices it's not worth it for me anymore

@Locito845 Год назад

@@woodenfishes not enough studies

@KF0LFX Год назад

I am so glad I came across this because I have always been worried about taking out my kidneys by taking creatine.

@cyberft Год назад

I’m stopped taking creatinine years ago because of some older friends who blamed creatine for kidney issues. In hindsight, these people were on all types of other stuff that probably caused their issues.

@stephenhumphries8523 Год назад

Interesting talk I'm 67 years of age and still reasonably muscled however I've only recently joined a gym, Creatine seems like it is well tested and as I'm interested in at least keeping the muscle mass that I have and hopefully gaining some muscle mass I am going to start taking this supplement, much appreciated.

@jimmy5634 Год назад

You’ll be glad you did. I’m 73 and I’ve been weight training hard twice a week. People mistake me for being in my mid-fifties all the time. I have above average muscle mass.

@DavidFritzIII Год назад

I think (@peter or other experts please correct me if im off base here, genuinely want to learn) creatine by itself doesn't really improve or maintain muscle mass. Creatine offers additional energy for 3-5 second efforts so you can better progresively overload and build/maintain muscle.

@d0ubtingThom4s Год назад

You absolutely should start. I'm trying to convince my Dad who's around the same age to as well, he's gotten *out* of working out, and still has a good diet, but hasn't taken any supplements so far. Just google creatine related to aging!

@d0ubtingThom4s Год назад

@@DavidFritzIII Creatine is not just for muscles - the phosphocreatine system is also used by the brain! And as they mention in the video, it absolutely will increase muscle mass without exercise, if just through water retention (which they also mention could actually increase performance on its own). Of course exercise gets even more important as people age, because most deaths after that relate to some kind of muscular failure (falling over, etc). So OP should definitely get some resistance training as well

@luketimewalker Год назад

@@jimmy5634 amazing! I just turned 50 and resumed lifting a year ago, I'm more in shape now than at 30. People like you give me something to shoot for! And haven't even tried creatin yet.

@ItsThePurge 8 месяцев назад

Does anyone else get muscle cramping while supplementing creatine? Particularly my biceps and pecs will "lock up" or resist extension after being relaxed for a period of time.

@SuperSlainer 19 дней назад

I started taking 3g creatine monohydrate 8 days ago principally to help with mental health issues. After about 3 days I could already see physical improvements in dead lift, curls, dead hang, sprints. For the first time in a very long time I actually felt and had a „pump“ in my muscles. Regarding mental health effects, it’s difficult to outright say any effects are due to creatine. The physical aspects are solely due to creatine intake, my diet is otherwise exactly the same.

@charlotteknutsen7262 15 дней назад

Creatine at 3 to 5 grams a day has freed me from a lifetime of treatment resistant depression in a fairly short period of time. Give it a little time. Here's hoping it works for your mental well-being too.

@notjaketyler Год назад

“There’s no solutions, there’s only trade-offs.” Always love seeing Thomas Sowell quoted.

@bones23jones Год назад

Nice! I didn't expect that anyone would catch that

@AnthonyHanna73 11 месяцев назад

Dr. Sowell is the GOAT

@sahahaah427 Год назад

Exactly the pcp my husband went to said “it’s too hard on the liver” and my husband asked him to explain the reasoning or data behind it, and his doc got flustered and resorted to personal bias instead. Healthcare in US folks🎉

@HH-gv8mx 9 месяцев назад

I just started taking it and I’m not that happy. I like a yoga runners body. Now I feel kind of like doughy water weight puffy girl. I think it did give me more energy working out, but the next day I was all puffy, like I had eaten a bunch of dairy or something. 👎

@sahahaah427 9 месяцев назад

@@HH-gv8mx that’s the benefit of creatine, it encourages more water to collect in the muscles. I understand though, i think I see that affect being uncomfortable.

@charlotteknutsen7262 15 дней назад

Exactly

@DaboooogA Год назад

My hair thins and my gyno noticeably reduces when I use creatine, so anecdotally at least there is quite a strong DHT-related mechanism.

@AZ-gs6hj Год назад

You’re just balding already man. If you knew about the hair loss claims before taking it, you’ll be 10x more self conscious about your hair.

@DaboooogA Год назад

@@AZ-gs6hj My hair has gone back to normal now that I've ceased consumption.

@mikerobinson4842 Год назад

I love how people deny that it causes hair loss. Just because they didn’t experience hair loss themselves, they act like it can’t for other people and it’s just all in their head. It’s the same people that could probably do an entire dht based steroid cycle and still have hair like Jay Cutler. There’s too much anecdote to ignore. Someone who doesn’t experience hair loss from creatine isn’t going to spend hours reading RU-vid video and Reddit comments. Makes no sense whatsoever. “ You we’re going to go bald anyways, bro, quit blaming creatine!” is a comment I always see people making. Why would anyone want to lose hair at 25 over 55?

@deebee4575 Год назад

Get finasteride.

@sidritkurti1173 10 месяцев назад

Unless you are a professional bodybuilder, otherwise you should not take any kind of supplement. Highly dangerous for your health and body. If you have a deficiency in any kind , only then you may take the supplement in highly moderate amounts.

@RyleyRehab 7 месяцев назад

Every time I took creatine I gained 3 lbs of muscle and never lost it. This repeated every cycle until I gained about 20 lbs over the years. Anyone heard of this before? It seems to go against what the science says regarding losing all the weight you gained after stopping

@sierrawhiskey9r137 12 дней назад

What brand i wannnit??!!

@crabbubbles1161 8 дней назад

If that's true that might be the best reason to use it...on a limited basis.

@magnusdanielsson2749 Год назад

I gain around 3-4kg when taking creatine but I feel lighter at the same time wich is a bit odd feeling. I also feel a little more energetic and stronger. Creatine does however increase the tendancy for muscle cramps in me.

@perryscifi Год назад

In my opinion as important as creatine is magnesium. Maybe even more, so I buy monohydrate with magnesium in it, definitively better in terms of muscle cramps, especially when you don't have any problem with training but some with correct diet in some days. 🤔

@jon.a Год назад

Drink more water, take more electrolytes because creatine will make you use up water

@bangonfishingadventures Год назад

@@perryscifi yep need more magnesium with creatine use

@MarcosGoodman 4 месяца назад

Severe muscle cramping. For what it’s worth, I’ve taken creatine monohydrate three times from different major suppliers. The first two times, I took 5g (no loading), but I had severe muscle cramps after a month or so. I researched more and could find very little info about creatine creating muscle cramping, only that it didn’t cause it. I also found that lower doses were often as effective, so I took 3g/day on my third try with another supplier. Same result. Severe muscle cramping, mostly in my legs, and I mean severe. Since creatine was supposed to be the most researched and "safe" supplement, I think that I’m done with supplements, especially since, if one was actually effective without negative side effects, you never know what’s going to be in the container next time.

@tatianaschoenfield9819 9 дней назад

Muscle cramps could be from magnesium/minerals deficiency, dehydration or lack of stretching.

@zeithalmeida1171 Год назад

I have been taking creatine for 22 years without taking a break...no side effects except if I'm not hydrated enough I sometimes got cramps but very very rarely and not necessarily due to creatine

@jasonlutan8495 Год назад

PIckle Juice...:)))))))

@oleshko-g Год назад

I got the answers to Literally ALL the questions I had about Creatine. Creatinine elevation, loading, dosage, cycling. Thank you so much 🙏

@joeydeason6415 Год назад

Thank you for mentioning the fact that elevated liver enzymes do not always mean liver disease. Reference ranges need to be adjusted for a more individualized approach to reviewing bloodwork, especially for athletes who are lifting a lot of weights and/or carry a lot of muscle on their frame.

@sciencefliestothemoon2305 Год назад

They are where they are so liver disease can be detected early. If your liver is fine, fine, but liver disease is slow and can hide for years and in the end livers don't grow on trees

@ds5068 Год назад

It’s his MO. Interrupt the guest to show how smart he is. Incredibly tiresome. Why bother getting the guest on in the first place

@philfortner1805 Год назад

This guy's idea that someone looks good so the liver serum level doesn't matter is total BS! Bodybuilders look healthy but have terrible cardiovascular fitness. Tour De France riders looks terribly unhealthy but have resting heart rates around 30 and could pull a horse up a hill using a BMX bike. Looks don't mean much!

@terrylevine 6 месяцев назад

I took it for a time and then noticed my blood pressure up and attributed it to the creatine. Any idea if this is the case?

@sha40391 2 месяца назад

Yea this is why i stopped but not sure if it actually caused my bp to go up or if it was something else

@geoguitar1950 Год назад

With the heart being made of muscle I wonder what creatine would do to it as I have a heart condition. I'm not buying into this 'safe' stuff.

@TonyGoodnight 9 месяцев назад

20 years ago I used Creatine in liquid form and I feel it helped my cycling fitness get better. Then I started getting cramping when I used any creatine, so I stopped using it and the cramping stopped. In 2021, I tried it again in power form without loading and cramped terribly within 2-3 days during cycling trainer rides. I consumed proper amounts of fluid and electrolytes pre, during and post workouts. So I stopped again and cramping stopped, but it took at least a week for cramped Muscles to recover!!!!

@AP-dj2kv Год назад

They never talk about the thinning of the urine flow when taking creatine and the reduction of circulation of blood flow in the penis area making it look smaller. As the guy said, there is no solution when it comes to creatine, only trade-off. The industry never talks about that. Unsurprisingly.

@Mike060504 Год назад

Creatine gives me constant mild headache and I’m very well hydrated. So annoying because I want to take it. I’ve tried different brands and doses.

@compassbttraining 6 месяцев назад

My doctor recommended it for me for my pain. It helps, but I want an excellent gummy version because the pills are big.

@likewise4Gaming 3 месяца назад

Creatine is a game changer. The first year I started getting back in the gym I wasn’t taking it. But have been taking it the last 3 years and it’s helped me substantially as far as endurance, recovery, and overall energy.

@patriot1303 10 месяцев назад

I tend to have a good view of creatine but this “doctor’s” opinion on it and the body builder claiming cognitive benefit from it as he struggled to put his sentences together seemed…dubious.

@bartrobinson2103 8 месяцев назад

They're both egotistical narcissists

@romanlopez5295 3 месяца назад

Probably trying to dumb it down for everybody but you.

@bat5917 Год назад

Absolute money supplement. Been using it for years. Game changer.

@MarkDhamma Год назад

I've been taking creatine as an athlete for over 20 years. The only downside I've found is an increase risk of muscle pulls and tears of you're not extra hydrated. You need more water when you're on creatine

@j.d.westphal6949 Год назад

Yep!

@55mblindy 25 дней назад

😮

@justinw1765 Год назад

And for some of us, it makes us lose our hair significantly faster. I also found it mucous forming, though not as bad as cow milk with A1 casein proteins or chicken egg whites.

@IndependenceCityMotoring Год назад

Was your hair loss from creatine temporary and it grew back, or permanent?

@justinw1765 Год назад

@@IndependenceCityMotoring Permanent, but I'm in the process of trying to reverse it. I've been rubbing/massaging natural anti DHT stuff into my scalp in that region (a blend of Greemu with some rosemary and lavender oil), just started using a red light and infrared cap, and taking a mild internal anti DHT herb, Saw Palmetto (I haven't been as diligent with this though). It is slow going. There is also an old Edgar Cayce recommended treatment that reportedly helps as well. Crude, Pennsylvanian sweet oil rubbed in. I don't recommend this to others though because it could be mildly toxic. But many who are into or open minded to that source, have tried it and a large percentage says that it noticeably helps *over time.* (Like with the saw palmetto, I haven't been as diligent with this stuff, probably because it stinks to high heaven). But this is all slow going stuff. It takes months and months of consistent application to start to see any noticeable differences. It's amazing how fast it came out and how slow it comes back.

@dvcallen6872 11 месяцев назад

Thanks for the video, really useful! Here's something I can't get my head around: If there was one study that showed that creatine supplementation might promote hair loss, through the increase in DHT, I really don't understand why we take for granted that it doesn't (one study out of one is a 100% average), and why other studies aren't being done. It sounds like an underestimation of the problem... I quit creating because of this possible side-effect being in my 40s and not wanting to take the risk. The bottom line is that one study has been done and it showed that it might promote hair loss 🤔

@whatsupbudbud Месяц назад

Sample size, type of research and other attributes matter as well. Perhaps the study lacks in some of these departments? Anyway, not an issue for me as I'm already bald and wouldn't mind to get rid of the rest of hair so I wouldn't have to shave it every second day, lol.

@hikedayley9309 Год назад

Thank you guys for this very important information. I have sarcopenia. I am doing an experiment on myself(n=1). Increasing high quality protein to equal a minimum of 150 g per day. Taking 5 g of Creatine per day and supplementing Leucine with each meal. Doing a 3 month Challenge.

@Drelka Год назад

How is it going after 2 weeks? I'm just curious. What's your age, weight/height, sport activities? Myself, I'm on carnivore diet for a month now and consume around 150-250g proteins daily. I'm 6' and 155 pounds.

@hikedayley9309 Год назад

@@Drelka I'm doing good. Been taking Creatine 5g for 3 weeks. Getting high quality Proteins through food and Whey (GNC Wheybolic)-I mix it with another Whey from Aldis to make it taste better. Wheybolic tastes awful but it is very high quality with lots of Leucine. Hitting the weights 2 times per week. Noticeable improvement in strength already. I am using dumbbells and a Cable Machine.also walking 8,000 to 10,000 steps per day.

@lucfxgambitgaming7494 Год назад

@@hikedayley9309 All this hustle for 2 workouts a week? Paaathetic

@hikedayley9309 Год назад

@@lucfxgambitgaming7494 2 intense workouts works for me. I used to work out 4 days per week and I didn't get the gains. Its was the Law of Diminishing Returns. I dropped to 2 workouts a week and I am growing some muscle and getting stronger. For me less works better than more.

@stevenfox5250 10 месяцев назад

No I agree with the previous poster, 2 workouts per week is pathetic. 4 to 5 workouts per week is always, as in 100.0% of the time, better than 2 workouts per week.

@lalorespicio Месяц назад

Modern day doctors = treat the numbers on paper and not the human sitting in front of them 😂

@closinginonclosure 5 месяцев назад

7:51 When a guy calls them "folliCULES" instead of "follicles" he probably isn't very educated on the subject.

@sujanmann8136 9 месяцев назад

Before watching this I can say this - it’s good for you simple enough….these experts need to get to the point too much blah blah

@bartrobinson2103 8 месяцев назад

Because they're both narcissists

@richardmiddleton7770 Год назад

I'm interested to hear about creatine benefits for endurance sports if any? Could the extra water weight negate any performance benefits?

@alexismurray3914 Год назад

👍

@gif24gt60 Год назад

What is a safe dose of creatine should u stay under to avoid any kidney Issues? Does it cause u to look like a marshmallow man or Goodyear blimp?

@jimcouch2348 Год назад

I think that plant in the background needs some creatine

@gregoryhatt6475 Год назад

Is there ANY concern about cancer with creatinine supplements anymore? I am a daily runner in my 40s who just started lifting again after about a 20 year hiatus, lifted heavily in teens/20s. Naturally bulky but want to keep muscle for active lifestyle for as long as I can. I remember this was a theory at one point, appreciate any insight.

@6239jimmy Год назад

My only concern with creatine supplementation is the increase in cancer progression. Cancer cells in hypoxic conditions are known to utilize phosphocreatine in the absence of oxygen, and prefer it over glucose due to it's higher energy state over ATP. That being said, the risk is only to those with current CRC or pancreatic cancer diagnoses or early stage hypoxic cancers, which could be a large population unknown to themselves.

@super_heroes Год назад

If you’re healthy and don’t have late stage cancer, take NMN (an NAD+ booster which is needed for healthy ATP production in the mitochondria) to mitigate and prevent cancer

@GaryElliott-yv9cm 10 месяцев назад

Interesting take, because I am almost 3 years post-surgery for prostate cancer and was bee bopping along with negligible PSA tests until recently my PSA became detectable again. I've been supplementing with Creatine Monohydrate for the past year or so. It sounds like you have some training in biology. Are you familiar with Dr. Thomas Seyfried's work at BC?

@6239jimmy 10 месяцев назад

@@GaryElliott-yv9cm no i’m not familiar with Dr. Seyfried. I do have a biology background and when posting my comment I remembered a presentation I did during my studies that was looking to treat hypoxic CRC’s/pancreatic cancers using a drug that mimicked creatine in structure so that it bound to the creatine receptors and stayed, preventing creatine from entering the cancer cells and resulting in significant reduction in the tumour sizes, with many subjects (mice) having complete tumour regression.

@charlieillingsworth9411 Год назад

Creatine's beneficial effects for me are profound in terms of strength, confidence and mood. But I have an issue with insomnia whenever I take it. I've been on and off it for over 5 years but find this effect to be consistent whenver I begin taking it again. I can get to sleep fine but am unable to maintain sleep and will wake up after about 4 - 5 hours of poor sleep, unable to return to sleep after this. It gives a wired, adrenaline like feeling. I've noticed a lot of anecdotal experiences suggesting the same thing and pointing to dopamine to adrenaline conversion as a possible cause. If anyone has any information on how to resolve this with the use of supplements etc, I'd be immensely grateful.

@joshuahayes6778 Год назад

Interesting, I am exactly opposite. I take creatine at night because it helps me sleep. When I am off creatine I sleep horribly, on it, I sleep like a baby. Just solidifies the point that everyone responds to exogenous substances differently. There is no one size fits all.

@paulagibbs5525 Год назад

I am experiencing insomnia as well. I wake up after about 5 hours and I am AWAKE. No getting back to sleep. Other than that I feel great and am lifting heavier weights. A friend uses good quality CBD gummies for sleeping. They worked pretty good for me but I didn’t like taking something with sugar in it.

@theunaimedarrow2388 10 месяцев назад

I am exactly the same on this. Came to the comments to find some anecdotal reports. I stopped taking it because it was so bad.

@duznt-xizt 5 месяцев назад

the lack of deep sleep is most likely due to you burning out your serotonin stores throughout the day because creatine helps you with physical activity and keeps you going longer. try being sedentary for a day or two while taking creatine and see if that improves the sleep. certainty does for me. even though I feel like I have the capacity to just push a bit longer, I don't do it because of my low serotonin. probably caused by a bad gut.

@lextrench4796 2 месяца назад

Same here! studies have shown it decreases deep sleep in rats. So I mean u have more energy (ATP) available in your brain so I totally see how it can wreck your sleep. I had to stop it

Год назад

Recently got a full body test done as a precaution and had slightly elevated Creatinine (1.36, for a normal range of 0.9-1.3 mg/dL) and doc kinda scared me away from taking any Protein and Creatine supplements citing kidney damage. I have a high Lean muscle mass % and low body fat % and I’ve been into fitness and calisthenics since adulthood (33 now). This obviously scared me a bit and I went into the rabbit hole to find more about this, the more I read the more I felt the elevated levels were because of higher muscle mass (currently at weight 70.95kg with 58.46 kg Muscle Mass and 61.51kg fat free BW). Finally got to this video and the research papers mentioned and now a bit relieved. It was quite stressful for the last 2 weeks since the doc’s recommendation.

@StarHarvestOfficial 5 месяцев назад

I will never forgive the dumb af stuff that some doctors have said to me that sent me into weeks worth of anxiety spirals. I was told I had likely had HIV because I was fatigued and had canker sores. Turns out (after doing private tests because doctors refused) I had a bad folate deficiency. Our healthcare system is broken and needs more checks and balances for all the modern nonsense the average patient could be experiencing.

@christaherron5759 4 месяца назад

My Doc also said low dose Creatine was risky and she had seen kidney damage even at low dose. I got scared and stopped taking as well, but would like to start back. It really helped my sleep and exercise performance. I will review the research for myself.

@StarHarvestOfficial 4 месяца назад

@@christaherron5759 Your doc is objectively wrong. There are no long term studies showing kidney damage from Creatine.

@johnp1787 10 месяцев назад

....If you have problems with your kindeys..Creatine could make it worse...

@406dn7 Год назад

I just started creatine today, actually. I'll be 72 next week, and have been weightlifting with vigor the last 7.5 years. I got sent to a nephrologist this spring with supposed CKD stage 3 with an eGFR of 47. A few things, I'm tall and like BMI they square your height in the calculation. Just correcting for my height of 6'1" gets the eGFR to something like 67. A 24 hour urine creatinine clearance test has my measured GFR at 97. So, call me skeptical about using creatinine levels for kidney disease diagnosis. I am curious if I notice any improvement in the gym. I am pretty satisfied presently, but you know how it is, lifting more is rarely a bad thing.

@406dn7 Год назад

Kinda weird replying to my own post. Has creatine helped me in the gym....oh yeah. Every lift that I do has improved by a rep, or two. I rarely try to do a one rep max, generally work in the 7-9 rep range. But last week, out of curiosity, I did take a stab at that, while bench pressing. I easily pressed 240# which was a pleasant surprise.

@jc4evur661 Год назад

@@406dn7 You're a stud!

@gsomethingsomething2658 Год назад

@@406dn7 How's it going now? I just started.

@jessicastiff1888 Год назад

Is Creatine ok for kids? What would a dose recommendation be if adults are taking 5g daily? My son is an 11year old with T1D. His BMI is < 5% on the growth charts. I have been adding MCT powder to his meals for some extra fat, but no noticeable change. He is playing soccer 3-4x a week and has also started Ninja Warrior classes.

@jasonpitrelcsw Год назад

Sleep, flexibility, VO2, protein, and heavy lifting are more beneficial than creatine.

@flyingnorseman Год назад

Took it for appx 6 months a while ago and got a kidney stone so big it showed up on a x ray. Its was as big as my pinky fingernail. Had to have the old frontal assault with the metal rod to remove it. Not ever taking this again.

@Radders1433 Год назад

Creatine helped me lift about 10% more and I gained about 14 lbs. My creatinine levels went sky high and my GFR went really low. I quit using it on the advice of a renal consultant. 45 year old male from UK.

@jimmy5634 Год назад

I have had zero increases in creatinine. Sorry it doesn’t work for you.

@Radders1433 Год назад

@@jimmy5634 Glad to hear that and thanks. Doing well without :)

@JohnnyMerder Год назад

Monohydrate always effs my gut up, but never had an issue with hcl

@x-techgaming Год назад

"I assume you don't want creatine for a powerlifting meet?" "I think creatine is great for bodybuilding" ... That did not answer his question.

@somebb 7 месяцев назад

The water is not all in the muscle. When I take creatine, I get a water belly that hides my abs. Then I have to stop the creatine and work that water out of my system to see my abs again.

@markalejandrox 3 месяца назад

Creatine is nothing more than the opposite of a diuretic. People confuse muscle volume with lean muscle mass gains . Is just water.

@patrickbigras5232 Год назад

“…it could….it may….do not exactly know how….” Sounds like a infomercial.

@anudeeparkala Год назад

Can anyone share the paper, Peter spoke about, that says Cystatin C should be an ideal bio marker for renal function test.

@gio7602 Год назад

Creatine can cause hair loss if your susceptible to androgenic alopecia, problems with DHT is never the amount but the sensitivity to it this is what people dont understand about hair loss 🤦🏻

@wizzelhoart 9 месяцев назад

i wonder if you lose all your gains after quiting creatine

@markalejandrox 3 месяца назад

There are only water gains. No lean muscle mass. It takes a year of training and eating to gain 2-5kg lean muscles naturally

@kenamon5117 Год назад

It does cause hair loss in some..... raising DHT....I can't take it anymore....my hair was coming out like crazy....I stopped taking it.....the hair loss stopped.....it's a bummer, because there's no doubt that it works.....but for me it's not worth going bald

@charlesclintonmd Год назад

You shouldn’t ignore Creatinine as a doctor. Yes, cystatin C is more shiny because it’s newer and could predict worsening kidney functiom a little before creatinine but isn’t exempt of limitations. There is no perfect cost effective gfr measuring marker, only inulin (not insulin), but it has serious limitations for measuring it. Cystatin C and Creatinine are both imperfect, and that’s why if you want to practice great medicine, you just have to take into account the patient’s full picture. Most patients can be followed on creatine. If you are doubtful you could add cystatin C and see if there’s correlation between the two. Cystatin C is imperfect because it is also affected by similar factors as creatinine, and it is partly metabolized by tubular renal cells (meaning not 100% accurate, and imperfect as creatinine).

@victorygarden556 Год назад

Should one not take creatine before certain medical tests? If so which ones?

@kaliplaya86 Год назад

im also interested in this answer@@victorygarden556

@Mindfeels 10 месяцев назад

I was using 5grams of creatine everyday for about 14 days and it destroyed my ability to sleep. It literally acted as a stimulant in my body, worst than caffeine in fact. I'm wondering if anyone else has this experience with creatine and or any idea why it might have interfered with my sleep. This is the opposite of what I hear others report, that creatine actually improves sleep.

@theunaimedarrow2388 10 месяцев назад

Yep! I always wake up at 3-4am absolutely wired!

@crabbubbles1161 8 дней назад

Yep.

@j.dieason7527 3 месяца назад

I’ve been using creatine literally for 20 yrs. And honestly don’t see a difference. You may ask then why you still take it. And it’s only because I’ve always heard about the benefits it brings. So I think maybe it is doing something healthy for my body. But I feel absolutely zero from it.

@stolts34 Год назад

About doctors who "go by the book". My doctor got all worried that I might have an enlarged heart because of my low heart rate, even though she knew I've been doing triathlons for six years.

@andrewg2032 Год назад

Lol, silly. Doctors aren’t used to seeing people in shape.

@Joseph1NJ Год назад

Athletes actually do have thicker heart muscles from all the training. Like any other muscle, it makes it more efficient and is not unhealthy. But if your doctor is concerned, just have an echocardiogram to rule out any abnormalities.

@jeffadams5413 Год назад

In my 30,s My doctor was concerned about my enlarged heart after an ekg during a yearly check up. I ignored his concerns. Fast forward to age 50. I had a heart attack and they said it was brought on by an irregular heart beat and heart arrhythmia. Ignoring this had caused one side of my heart to become enlarged. I now live with an implant defibrillator.

@IslandHopper2100 Месяц назад

If you discontinue creatine completely, will your muscle saturation drop and then you lose that muscle mass ? Thank you.

@gdude7397 Год назад

Creatine is a huge trigger for my gout. There should be a warning label that states this clearly - it would take weeks to recover if I were to take it. It actually pisses me off that this is not mentioned more!

@CraigMoxey-b1g 3 месяца назад

Maybe they are assuming that you’re metabolically healthy. You are obviously not atm All the best

@Rubes160 2 месяца назад

Ya got an underlying health issue my friend. Get to the root of the gout. Check your diet.

@rockymntdan1 2 месяца назад

I bet you eat sugar and bad carbs. Ever since I went no sugar and carnivore, no more gout. Once again the pharma/medical Mafia has lied.

@josephkaunda5570 11 месяцев назад

I took less than 5g , skipping some days .What I realised was that I started having heart palpitations,any advice?

@Joseph1NJ Год назад

Does creatine only send extra water to skeletal muscle? Why is it so selective, in other words, what does it do to the heart muscle?

@ratherrapid Год назад

that is the Q they never address.

@austinheyman Год назад

A quick google says that there is potential for Creatine to improve energy transfer in the heart (similar to how it does in lean muscle tissue) and it may improve heart arrhythmia, but overall more dose-dependent and ingestion-timing needs to be considered and more studies are needed. IMO. While past studies did not specifically focus on heart function over a long period of time, it’s generally not brought up in discussion, leaving me to believe it has not been an issue for the majority of studies.

@dudeabides23 Год назад

Creatine is notoriously cruel. It doesn't effect the heart. It's heartless

@samlatooni Год назад

Those arms look absurd mannnnn just like Popeye's forearms looked like...... That is what I WONT wish or work for. The damned things make his forearms look so bony

@BullShite-et2hf Год назад

Excellent Vid. Some good studies out there on the benifits of Creatine (monohydrate) beyond those just for weight training.. Things like mood/depression.. seem to improve for those who take creatine.

@TitanicTiming13 5 месяцев назад

Can't say for sure, but after I stopped taking it I'd felt like my endurance had become even worse than before I started that 1-2 months cycle.

@MrBrianDuga Год назад

It’s also in Dr Chris Masterjohn’s methylation protocol to use creatine as a conservation measure. I think that has something to do with where creatine sits relative to ammonia pathway, but I would need to refresh my memory. Point is it’s not just beneficial to muscles.

@ophirmayer1 24 дня назад

Anyone else experiencing insomnia while taking creatine?

@loiptroip4940 Год назад

I like to take it for gains and energy but it royally messes with my sleep.

@TERMINAL-BALLISTICS Год назад

Don't bother taking more than 5 grams of creatine per day, as it's a pure waste of money. Even daily supplementation is a bit excessive. Once saturation has occurred as intramuscular PCr concentrations remain elevated for extended durations of time [and that's even in the absence of creatine supplementation altogether]." Secondly, as was discussed in the video .... creatinine is a poor biomarker for GFR, as it's concentrations are heavily influenced by muscle mass/muscle metabolism, body habitus and diet. In contrast, cystatin C is a notably more precise biomarker. In fact, there are studies in patients with moderate to severe chronic kidney disease, where serum cystatin C unlike serum creatinine was not affected by dietary protein intake.

@littlevoice_11 Год назад

I wonder how it effects cellular aging? Is its relationship like protein, insulin etc and mTor

@craigcrawford6749 Год назад

Read reports on creatine and aging and brain function. Magic

@kristianspot2683 11 месяцев назад

Beeing bigger is not worth risking your health. Don't put that shit in you PERIOD.

@Drelka Год назад

What do you guys think about creatine malate vs monohydrate? I've taken both and remember malate working better on me, at least that is what I remember (that was probably a decade ago). Most people say that creatine monohydrate is the most tested and always works, and always should go for this one. Do you have any opinions?

@centropygepotteri 3 месяца назад

Anything besides monohydrate is a waste of monaay

@AlphaMale_1 Год назад

Not much of a "deep dive". Rather shallow. I have unsubscribed.

@sarahhagen2051 Год назад

I alway hear the dosage is 5 grams, but is there no change for weight? I’m half the size of the guest’. Would 3 grams be just as effective for me? Or, is it that 5 grams is it just the dose that’s been studied?

@SmartestDumbGuy Год назад

I'm 150 pounds and get great results with 2 grams a day

@livinglife1089 Год назад

Body weight definitely matters with very supplement you consume. Adjust accordingly

@bigdog594 11 месяцев назад

Dude on the right not a good example regarding the hair loss question 🤔😁

@alvc22 Год назад

Could you please discuss the research and application of creatine for ME/CFS and fibromyalgia?

@LittleMissPeppi 6 месяцев назад

THIS!!!!!!!

@anne-louisegoldie 3 месяца назад

I'm very nterested in this too 😊xx

@albertorozco3652 Год назад

Is it bad to take creatine and drink coffee,tea and soda? Should you avoid taking Advil or Tylenol? Thank you in advance

@0_fksgvn955 Год назад

I'm going to show this to my doctor the next time one of them tell me I have kidney issues because I'm tired of telling them my creatinine levels are high because I take creatine. I'm glad you've mentioned how resistance training can affect liver enzymes as well because I've had to tell them that as well.

@visionforetold4568 Год назад

If you have to educated your doctor on health and fitness you should probably find a new doctor lol

@0_fksgvn955 Год назад

@@visionforetold4568 well it's the va, so not a lot of viable options.

@louielouboogie Год назад

Bro, same here!

@thomask837 Год назад

@@visionforetold4568 99% of them are moulded for the same cookie cutter

@KJ-su4ph Год назад

Your doctor cant no anything about nutrition or fitness. Medical students do not have any classes on nutrition and fitness throughout their studies. They know how to help you, when you are in pain. But they cant give you tips on nutrition or fitness.

@pavelcech9603 9 месяцев назад

I get significant knee pain on creatine. I don’t see anything online as this being a side effect. Anyone else has the same problem?

@arthurtheartist Год назад

I love what creatine does for me both mentally and physically but it raises my blood pressure and cause heart palpitations. It shouldn't be able to do this but reddit is full of people with the same issue. Some say it's due to dehydration which makes sense but i haven't found solid answers. Does anyone have info on this?

@GerardJohnBlazing Год назад

Studies or not, I notice significant excess hair loss within days of starting creatine. I've replicated this several times over the years. Not something I'm willing to risk.

@jc4evur661 2 месяца назад

When you stopped, did you regain it?

@GerardJohnBlazing 2 месяца назад

@@jc4evur661 Yeah, hair loss stops as soon as I stop taking creatine.

@RealMTBAddict 11 месяцев назад

Just started taking creatine a week ago and already got a PR on a climbing segment on the mountain bike. That's out of 140 attempts.

@HH-gv8mx 9 месяцев назад

@Why_Alex_Beats_Bobbie Год назад

I 've been taking creatine for years and both my SGOT/AST and SGPT/ALT are through the roof (60 and 158 U/L resp). My creatinine is high but borderline (1.35 mg/dL). Anyone else experiencing similar spikes in their bloodwork? Needless to say, all doctors (plural) I consulted ordered me to quit cold turkey (which I did). Also, for those who stay on creatine (despite elevated numbers) what is a good periodic test to rule out liver/kidney issues? Great video btw, such good information is really hard to come by, especially when the default response of the medical community is to take the "easy way out".

@739jep Год назад

Yeh I’ve had this issue - even had doctors tell me that creatine is bad for the kidneys. Couldn’t find evidence for this claim however. They told me to quit cold Turkey and of course my levels came back to normal. I think some doctors just get in the habit of treating the test result (trying to get it within ‘range’) instead of treating the patient. That said I think there is a test for kidney function that exists that people who take creatine and lift weights should take instead - as creatanine tests give a lot of false positives for hindered kidney function. I forget what it’s called though but could probably find it on Google easy enough. They covered this a little at around the 5 min mark. And mentioned a marker you could focus on more , but there are probably others.

@Why_Alex_Beats_Bobbie Год назад

@@739jep Thank you that's really helpful! I will start digging. How about a good periodic test on Liver function? My numbers were so high they thought I drink lots of alcohol (even though I don't even touch that stuff). I find it quite ironic though that an extremely healthy lifestyle such as ours is perceived as pathological by the medical community. Like you said, they treat results, not the patient.

@739jep Год назад

@@Why_Alex_Beats_Bobbie unfortunately can’t help you much with the liver function question. Hope you find the answers you’re looking for!

@Why_Alex_Beats_Bobbie Год назад

@@739jep Thank you anyway and good luck to you too!

@BenOgorek Год назад

Yep I had this same problem and they ultrasounded me like I was having triplets, all for nothing. I found a paper talking about highly abnormal blood metrics (incl AST) for weightlifting men. I abstained from weights for 2 weeks and everything went down below limits except for creatinine. So much for personalized medicine.

@clm93ful 10 месяцев назад

Has anyone else had issues with heart palpitations while taking creatine? Both times I've tried it in the past I would get heart palpitations and about a month after stopping they would go away. Wondering if there is something I could do to prevent palpitations while taking creatine.

@kyliesnell3521 8 месяцев назад

Get your electrolytes checked. My palpitations were from low potassium, but it could be another electrolyte. It's hard to get enough potassium or even get good supplements, no issues since doctor prescribed me potassium

@kirbymegorden8820 Год назад

3:30 Osmotic pressure 4:50 Creatinine, Renal func muscle mass

@HH-gv8mx 9 месяцев назад

@captainbc52 Год назад

I find it interesting that there's a lot of comments on hair loss... And of the two guys in the video one has a really high hairline and the other one has no hair at all... Lol