Nice video man, appreciate the level of detail in your content. We were talking about its effects in the context of sleep deprivation, so I answered in the context of its cognitive effects. I should have clarified I feel its slept on by most people for its overall profile of effects, given most have no clue it serves any utility beyond "make my muscles bigger". IMO many who would otherwise benefit from it, don't use it because they are unaware of its other attributes. I've had to convince my parents to use it for example, as they (like most people outside of the fitness industry, and even many in the fitness industry), just thought it makes you gain weight and its for gym bros.
Thanks Derek. Yep, makes sense. I'm still not convinced there's enough data to say 20 grams is necessary, even for brain metrics, but I also don't have data to disprove it, so that may change. Like I mentioned, I had pointed out the 20 gram possibility in other content, so I'm waiting for a true comparison to release (hopefully soon). Oh, yea - the overall profile of effects, I agree. I think, to your point, we're going to keep finding out the extensive utility of creatine over time. "I've had to convince my parents to use it for example" - we're in the same boat. I've managed to convince both of mine, as well. :) Thanks for watching - I always appreciate your takes.
I agree; every gym bro will know about it; but beyond that its still not as well know as it should be. For starters, everyone thats ever been referred to a cardiologist (or will be; so thats pretty much all of us) should probably consider creatine. Even if you dont care about your biceps everyone wants their heart to keep going when the times get tough; and as you would expect of a metabolically intense muscle like the heart there are plenty of papers backing up that relationship.
This is to both of you. You have not clarified when it is too much creatine. I find it disturbing that many times when videos are made about a "good supplement" there is no cap off. This is a tendency on RUclips fitness channels in general. And yes, I know the data is hard to find. But promoting creatine as something you can eat unlimited is a bit wild.
I started bodybuilding in 1975 at age 15 and have tried every single supplement on the market starting with desiccated liver pills, yes that was a thing in 75, and other than protein powder creatine is the only thing I found that works to a noticeable degree. I have been taking it everyday since the very early 1990s when EAS was the only company producing it. I did go through a period early on where I was taking 20 mgs a day expecting better results but all I got was diarrhea lol.
@@christinechapman9764I’ve always been spooked by potential kidney issues as well. I would be curious to hear what the original poster of the thread has to say on the topic …because it sounds like he’s about 64 years old and very experienced with creatine.
Did you notice any effects? I'm also an older female, and I'm thinking of taking it. But I take so many supplements already... Besides, I keep a strict Keto mostly Carnivore diet, so I eat lots of protein.
Recently upped my creatine from 5 gms to 10 based on some of the studies on cognition.. this is anecdotal, but I've gained another 4 lbs and gone up some on my lifts.. also seems to give me little more clarity.. btw I'm 71
@@mikelevenson7271 yeah but you likely built up the other kind of water, the 100% water, not the 60-70% water. Anyway, if you're stronger now that's a good thing.
Anecdotal: When I was on a heavy creatine cycle (10+ grams a day) during a college summer football training, independent study, and work session, I ended up getting only 4.5 hours of sleep a night. Not because I hadn't allocated more time for rest, but rather, I would wake up after 4.5 hours of sleep fully rested. Cycling off of creatine, I returned to a more normal (for me) 7-9 hour sleep cycle.
Since I heard about that cognition/sleep deprivation study, while working my 12 hour night shift I have been taking 20g spread out across the night, 10g at the beginning and the other 10 spread out. Towards the end of each of my night shifts my ability to concentrate and focus on tasks has improved. Anecdotal but hey, I can tell. And that’s without caffeine
Joe Rogan's podcast really depends on his guest. I don't mean any disrespect, but Joe just isn't educated enough to know if the stuff his guest is saying is true or not. He is impressionable enough to take things at face value. Derek is very well educated on sports nutrition and specifically supplementation. Resulted in a decent episode.
@@tom7471 What an absolutely bizarre take. If I had to guess, I would conjecture that you've dined long and well on mass media criticisms of Joe - you know, from organisations who are his competitors - whose business models are being absolutely crushed by the likes of Joe. I select which podcasts to listen to based on the guest, not the host, unless a host is too inept to make the conversation worthwhile - a charge that would be simply ridiculous to level at Joe Rogan.
@@mich6425 You're absolutely right that this video creator thinks he's a scientist. That's because he is. Here's his professional bio: Ph.D. in Molecular Medicine (Cell Physiology) Masters in Exercise Physiology - 10 Years Experience in Laboratory Work Previous American College of Sports Medicine Certification Non-Degree in Nutrition Science (1.5 years undergraduate education) - Classroom Professor (T.A. in 2015) in Health, Nutrition, and Physiology since 2016.
3:37 Mono vs HCL. For those with Ménière’s disease, the Monohydrate form is risky because it may disrupt inner ear fluid regulation, leading to an aggravation of symptoms. The HCL form might be better but it needs buffering with something like magnesium citrate or magnesium taurate for a neutral Ph. Acidic drinks in general can lead to sodium retention and raise inflammation, worsening this condition. If affected by Meniere’s, it may be best to avoid creatine…?
Always appreciate you fleshing out the details because popular media tends to edit things down to clips and those hardly ever adequately cover the whole information.
Just don’t implement his health advice. I swear Jim’s head gets bigger every year. He does not look healthy. (And I mean his head physically gets larger, lol)
I had chest pains for a year or 2 as a 29yo. Removed all my supplements and added them back in slowly. Creatine seemed to be the cause. Tried this again, adding and removing creatine and it was exactly the same. Has anyone ever heard of this or a mechanism that can cause this? Most studies seem to indicate creatine being good for the heart.
@@Physionic Hmmm. Yeah I have read 1 comment of someone that experienced the same before. Since the heart is of course a muscle there could be something there. And pretty much all studies on creatine's effect on the heart are done with people that don't do exercise. I do workout quite a bit but never overtrain so I wonder.. Luckily I don't miss creatine. I don't get any extra fullness or strength from it. It seems to me, at least.
According to Chatgpt: Dehydration: Creatine draws water into muscle cells, and if you're not properly hydrating, this could potentially lead to dehydration, causing muscle cramps or discomfort in the chest. Electrolyte Imbalance: Creatine can alter fluid balance and electrolyte levels in the body. If this leads to an imbalance in sodium, potassium, or magnesium, it might trigger symptoms like chest pain, palpitations, or muscle cramps. Preexisting Heart Conditions: If someone has an undiagnosed heart condition, such as arrhythmia or another cardiovascular issue, creatine might exacerbate symptoms like chest pain due to its effects on the body's fluid and electrolyte balance. High Blood Pressure: Creatine has been shown to slightly elevate blood pressure in some individuals, which might contribute to chest discomfort, especially in those predisposed to hypertension.
@@travv88 Hmmm thanks! It's definitely not hydration or electrolytes for me. But Yeah heart condition could be, my doctor said there is a chance I have some arrythmia. But that really only shows up for me when taking creatine it seems. So that could have something to do with the blood pressure. I don't generally have high blood pressure though. But seeing these mechanisms it's not uncommon with creatine.
I wonder if you’re a Creatine non-responder or already have high baseline levels? Google Search AI overview follows: “Creatine non-responders are people who don't respond to creatine supplements, and are estimated to make up 20-30% of the population. Some reasons why someone might not respond to creatine include: High baseline creatine levels People who already have high levels of creatine in their muscles may not benefit from creatine supplements. This could be due to genetics or a diet high in meat. Lifestyle A person's lifestyle may not complement the effects of creatine supplements. Genetic variations Some people may have genetic variations that affect how their body absorbs or metabolizes creatine. You can usually tell if creatine is working for you within a week. If your training volume increases, it's likely working. If not, you're probably a non-responder. Even if you don't respond to creatine as an athletic supplement, it may still have cognitive benefits. Creatine is a nootropic, which means it can help with brain function, memory, and focus.”
I've been using creatine off and on for the last 20+ years, though honestly initially because of bros at the gym "bro, you have GOT to be hitting that creatine!". While I've never been a hardcore gym rat in the past, and thus seldom structured my supplement intake, after I hit 40 I started a daily (with the occasional miss) 5 gram dose to help battle sarcopenia. As I pass my mid-fifties I am now very much dedicated to my fitness (again, not hardcore, but deliberate and disciplined) and creatine is my only consistent supplement (though I am currently trying out collogen peptides for joint health... I need to do some more homework here, I know). My ears always perk up when I see a video with more info, though one must take care to (try and) separate the wheat from the chaff. At any rate, this channel is new to me, but I have been enjoying what feels like honest information based on the latest available studies. I do try to be reasonably skeptical, and seeing the references listed in the description box helps provide confidence in this presentation, as well as providing an avenue for one to go and see for themselves what the studies concluded, thank you for that.
I forgot about creating for a period of time. I've been lifting weights since I was 18. I started taking it back again. I feel way better on top of getting my protein powder again. Of course, clean with no sucraloso, grass fed. There's also studies coming out. They are talking about mental benefits of taking creatine, considering anxiety and depression. And when you realize how creative works in the brain, you will understand why it's important to take it dietary or supplemental. Brain consumes large amounts of glucose . Where glucose is creating is needed, so makes sense.
6:50 I think when he said "creatine is slept on", he meant that people don't fully understand the amount of benefits you get from supplementing it. I know a lot of people have heard of it, but many are undervaluing its effectiveness
Being a powerlifter, I've been using Creatine M on and off for many years. Definitely a positive supplement for intense lifting , although be careful with water retention. I've read some reports about adverse affects with Cancer but then again I've also read that it can inhibit tumour growth!!???
there is massive anecdotal evidence for creatine harming sleep quality. Apparently this hasn't been studied properly though. Looking through various forums, there are thousands of people who complain creatine worsened their sleep quality, caused onset insomnia or maintenance insomnia. This happened to me, and it definitely wasn't a placebo effect, because I had never heard about the ability of creatine harm ones sleep. I performed a "drug rechallenge" on myself 5X, because I refused to believe that creatine could harm my sleep. As soon as I introduced 5g of creatine, my sleep was ruined, and I would be awake in bed for hours... then when I removed creatine by sleep went back to normal. creatine may improve cognitive performance on days when you're sleep deprived, but that's a separate thing.
I've heard this as well from some people. Interesting how it can act differently for different people. There have been many times when I would slam 5-10g of creatine with dinner and have no issues sleeping. And yet, I'm sure that what you are saying is valid, I guess as always, people just need to see how it works for them specifically. Maybe consume it in the morning specifically, although I'm doubtful that would help much, since creatine gets stored in the body as opposed to providing an acute effect.
Hey - so, RUclips auto adds subtitles and autodubbing, but it takes a while for it to be added (usually not immediately on upload). I'll see what I can do, though - thanks for watching, I appreciate it, all of you.
I heard about Creatine a million years ago for exercise benefits, but I only heard about the positive impacts for cognitive abilities very recently. Based on that I started taking it again recently... maybe 3 to 4 grams per day... and it is making a positive difference. I'm impressed.
It's all methylation related. If you consume more creatine you don't need to methylate creatine and the methyl groups are now available to methylate serotonin into melatonin. Many sports supplement ingredients are methylated compounds. Taking them works for some and not for others. Over methylators find creatine ineffective because they made and maxed out their creatine stores naturally.
never took it. that much protein is definitely a kidney load of uric acid. I can't eat that much protein anymore because I don't need the body mass(muscle) anymore. At sixty-four; I am lean and focus on tone rather than size.
I learnt about creatine from your content. I take it. I like the supplement as I am older (60), plant based, and trying to maintain or even build muscle mass. I noticed that my energy levels seemed to improve when I introduced the supplement and I take it daily now at the recommended dose, whether I am working out that day or not.
@physionic I would love to hear you talk about whether or not some people naturally have very high creatine levels. I seem to build muscle much faster than other people. I seemed to build muscle faster than people half my age. I also have a crazy mind that seems to be more functionally capable than all my friends, including my ability to remember things. I am forty eight and my body seems to get extremely dehydrated when I take five grams of creatine a day. And I'm often drinking a gallon and a 1/2 of water a day. Sometimes more, with electrolytes. And yet creatine seems to dry out my skin and cause me to urinate frequently. Your channel is amazing. I'm so grateful for your work
Can you comment on creatine creating itchiness?? All over body unrelenting itchiness? I have tried supplementing twice, a year apart and forgetting about the torture that first time. I tried again and within a couple-few days had the same reaction and remembered why that large container was still in my cupboard. I would love figure out if supplementation is possible for me.
I had horrible itchiness especially in the rib-cage areas. This was from loading 20 grams and taking 10 grams a day after loading. It could be we react to the build up of excess creatinine waste product in our system and others dont. I tried the 5 grams a day and was okay and my creatinine levels in blood tests were in the normal range.
@@Anna-mv9ew I have only tried the one brand, it is SunWarrior (seems super highly rated) and now I realize it is the monohydrate version. So maybe I should try a non-monohydrate version? Now that I understand that exists? Do you have any recommendations? I have to pick a week I am prepared to get itchy just in case!
@@Jamie0175 Interesting. I only tried at the suggested dose of 5g, actually a bit less, I made sure the scoop was short to begin. So my reaction came with perhaps 20g of total consumption over several days at most. Interested in anyone's input! I know there are benefits to be had -
I get your humor - thanks it's uplifting. I try to get creatine, but I don't like it's taste. It doesn't dissolve well and messes up the flavor of drinks. I have found a mixture of health giving supplements (ie. Matcha, moringa, amla...) that overcomes a lot of these problems.
The only study (which happened to be an RCT study) that measured DHT showed a significant increase in the creatine group. Upregulation of 5-alpha-reductase activity could explain the increased formation of DHT. Total testosterone remained the same, which indicates a higher conversion to DHT. Somehow a few media outlets and even one (very biased) research paper twist the evidence as if DHT increase is somehow non-existent despite literally the only evidence we have indicating otherwise. And then they cite 5 studies none of which even measured DHT to back this claim, as they have shown the same total testosterone levels, but this study showed the same total testosterone as well, it is the conversion that has changed! Like what is wrong with these people.
I have to keep it to 1 or 2 grams a day or terrible stomach cramps, only way to avoid is with Creatine Ethyl Ester or another form- been like this since the 90s for me, luckily I see this does happen to others. The stomach has 4 muscle layers, seems like loading those muscles with strength doesn't work out very well sometimes.
Would you be interested in looking at another super-hyped supplement? Everyone keeps talking up Vitamin D, and the anecdotes keep snowballing their doses like it's a competition. Then I listened to the Zoe podcast where Dr. Spector basically said it's just sales hype, and most people probably aren't deficient and massive doses can be anywhere from useless to dangerous.
@Physionic Haha! Hey, seriously though, respect for even mildly criticizing Rogan. I like Joe. I think his show has been a net positive for the planet. Too many people live in fear of him though. Keep up the good work man. Merry Christmas!
I knew of createne for a decade.. but it is true that recently it kinda went out of fitness gyms, much more talks of non exercise effects, and maybe more people into supplements overall.
The only way I'd give Joe The Bald Guy one second of my time is if you reference him in a video. I can not fathom how such a pseudo intellectual has so many followers. Then I look at our society and there's the answer. Great content as always.
the study about the solo dosage for sleep deprivation was 0.35g/kg bodyweight so if you weigh 250 for example it would be just shy of 40 gram dosages, which is interesting
9:41 i'm wondering: yes, they have reduced creatine stores. but: does that really mean they need to supplement creatine? does that inherently mean they will benefit from taking it? i assume for physical performance yes, but other than that? does it really _always_ do something? is that something that can even be tested?
Joe ia a hero to many. And to people who goes and double checks everything said. Can not even guess how mant times over several thousand that ive heard experts talk about a study as if it is a completed research.
I can remember in college in the 90s checking out a book about working out and it had a section in it then that talked well about creatine in way it’s talked about here. That it’s just all around positive to take it and the studies back it up. It was popular then but I didn’t take it then because I was so broke. Now I get a cheap brand of Creatine from Walmart. It’s pretty cheap.
Can you also comment on elevated serum Creatine Kinase levels (indicating muscle damage) which a lot of people seem to have these days, and whether creatine supplementation impacts this? Doctors seem to advise against creatine supplementation is this is the case.
I hate to say it but if i take creatine i start to lose hair. I am predisposed to lose hair and I know people will say theres no evidence of this, however if you look in the comments section the annecdotal evidence is overwhelming and I absolutely know that it happens to me. It is just so obvious
Despite the many purported benefits of creatine, I have never been able to take it. Gives me awful insomnia and terrible irritability every single time and regardless of dose. Is there an alternative those with creatine sensitivity can try?
I’m a 53 year-old male. I started taking 5 g of creatine a day for about 10 days. I started noticing tenderness around my nipples, and on the side of my pecs near my armpits. I was not working out or anything. I stopped taking creatine, but plan to try it again in a couple weeks. Does anyone else experience this?
Please have a good knowledge of your state of health before supplementing with creatine. It is contraindicated in many forms of neoplastic disease including breast and colorectal cancer as it promotes certain tumor growth and metastasis.
Wait, you have other content on this topic? Thanks Nicolas Yes I was aware of the benefits of creatine before it was brought up in that obscure podcast. I am interested in it as an elderly person. I had a good discussion with my PHP doctor, including the idea of just putting 5g of a flavorless version in a morning cup of coffee. It doesn't make for a great cup of coffee, but it is not obnoxious, either. AI sums up the Internet: "Creatine may be a safe and beneficial supplement for elderly adults who are looking to improve muscle function, reduce fall risk, and enhance cognitive function. However, it is important to consult with a healthcare professional before taking creatine, especially if the elderly adult has any underlying health conditions or is taking any medications. The dosage and other considerations should also be carefully considered."
Can you do a dive into whether or not creatine speeds up hair loss. In my circle of friends that use creatine.. I swear it does. But most videos say it doesn't. But most videos are shit. Your videos, sir, are the opposite of shit. Good day
whenever I take creatine, my creatinine levels jump from about 1.10 mg / dl to about 1.70 mg/dl. My EGFR goes from about 80-90 to about 60, putting me into stage 2 kidney disease. Upon consulting my urologist, he told me that creatine is very hard on the kidneys. I think everyone that is interested in adding creatine to their diet should first get a metabolic panel done before and then after creatine supplementation to make sure it isn't damaging their kidneys. There is a case study of this happening, and considering what happens to me and what a kidney specialist told me, it casts a lot of doubt on a lot of research I've seen on creatine and health.
"Upon consulting my urologist, he told me that creatine is very hard on the kidneys." - your urologist should read more literature, then. There's strong evidence that's not the case. Here's an analysis of the studies: ruclips.net/video/Hp9ywPPbNtk/видео.htmlsi=L7hvRsd-hGWFTl1p
There's more, but also - isn't it dogmatic to rely on zero and basing claims on antiquated ways of measuring kidney health? Not to mention, the NIDDK (the biggest kidney research organization in the world) themselves indicate creatine isn't a risk?
@@Physionic it really makes no sense that blood creatinine levels are only incidentally implicated in kidney damage. My dad has stage 3 CKD and upon learning this from a blood test, because I've read the same research you have, I told him that EGFR is only an estimate, and he asked his kidney specialist, who is affiliated with a different practice than mine, if EGFR is accurate, and they said yes. I don't know why there is a mismatch on what clinicians say and what research says, but in the risk of making a logical fallacy in appealing to authority, the clinician is applying science, rather than testing it or studying it.
I took a 5 gram dose of Creatinine Monohydrate and the following morning I had a urinalysis that showed my micro albumin was 10 times above normal. Could that Creatinine dose have done anything like that to my levels?
@ but there’s still no study to either confirm or discard the study in south africa. design flaws? yes. but still, it sparks lots of curiosity. I really wish someone published a study on that, preferably a clinical trial
there are two types of people in this world: bald and non bald. also, two types of podcasts: minuscule and great (that would be yours). bald guys have minuscule p... odcasts and they use two types of creatine: not enough or too much 😂😂😂😂
I think youd be surprised on peoples knowledge of creatine. Im doing my masters in Europe in computer science but work out regularly and follow this sort of information but most people at uni and even people i know at gym do not know about creatine at all
Joe is really just a mirror. He is only as good as his guests, and unfortunately, he treats each of his guests as experts (i.e., almost zero fact checking or pushback) even when they aren't necessarily experts in what they are talking about. Basically, his podcast is extremely dangerous for people who don't think critically and who struggle to differentiate between actual experts and people who either aren't in a position to know the information they are discussing or who have a vested interest in deceiving or misinforming the audience.
You stopped before adding the most insight....Joe goes on to say he takes creatine through gummies, but you should have pointed out that by doing so completely degrade ls the effects. An energy drink got sued for millions because it claimed to have creatine, but that is impossible to keep it effective while mixed
I'm a vegetarian, very close to vegan. I supplement 750 mg Creatine every day. Do I NEED to take 5 grams, or is it just a nice to have? EDIT: Nevermind, I heard what you said at the very end, thanks.
Yeah I wonder. I do not have this specific issue with creatine. Did you try different brands? I get chest pains from creatine. Tried adding and removing it several times and always the exact same result.
Nice video man, appreciate the level of detail in your content. We were talking about its effects in the context of sleep deprivation, so I answered in the context of its cognitive effects. I should have clarified I feel its slept on by most people for its overall profile of effects, given most have no clue it serves any utility beyond "make my muscles bigger". IMO many who would otherwise benefit from it, don't use it because they are unaware of its other attributes. I've had to convince my parents to use it for example, as they (like most people outside of the fitness industry, and even many in the fitness industry), just thought it makes you gain weight and its for gym bros.
Thanks Derek. Yep, makes sense. I'm still not convinced there's enough data to say 20 grams is necessary, even for brain metrics, but I also don't have data to disprove it, so that may change. Like I mentioned, I had pointed out the 20 gram possibility in other content, so I'm waiting for a true comparison to release (hopefully soon).
Oh, yea - the overall profile of effects, I agree. I think, to your point, we're going to keep finding out the extensive utility of creatine over time.
"I've had to convince my parents to use it for example" - we're in the same boat. I've managed to convince both of mine, as well. :)
Thanks for watching - I always appreciate your takes.
L + Ratio
I agree; every gym bro will know about it; but beyond that its still not as well know as it should be. For starters, everyone thats ever been referred to a cardiologist (or will be; so thats pretty much all of us) should probably consider creatine. Even if you dont care about your biceps everyone wants their heart to keep going when the times get tough; and as you would expect of a metabolically intense muscle like the heart there are plenty of papers backing up that relationship.
yes, don't neglect the elderly!
This is to both of you. You have not clarified when it is too much creatine. I find it disturbing that many times when videos are made about a "good supplement" there is no cap off. This is a tendency on RUclips fitness channels in general.
And yes, I know the data is hard to find. But promoting creatine as something you can eat unlimited is a bit wild.
I started bodybuilding in 1975 at age 15 and have tried every single supplement on the market starting with desiccated liver pills, yes that was a thing in 75, and other than protein powder creatine is the only thing I found that works to a noticeable degree. I have been taking it everyday since the very early 1990s when EAS was the only company producing it. I did go through a period early on where I was taking 20 mgs a day expecting better results but all I got was diarrhea lol.
I have seen some information that high doses can affect kidney function. I am not well informed about this, just cautious about going too high.
@@christinechapman9764I’ve always been spooked by potential kidney issues as well. I would be curious to hear what the original poster of the thread has to say on the topic …because it sounds like he’s about 64 years old and very experienced with creatine.
@@semiprolific774as long as your not taking large amounts on empty stomach there is no additional stress
At what age did you go bald?
@@Incomudro1963 Balding from taking Creatine has been disproven.
I have nothing to contribute to the discussion.
Excellent. Welcome.
(I don't either)
This vacuum is too tempting
"Free Hawaii and Alaska"
Me neither.
I’m sure you have something, nothing of value perhaps? Haha
ditto
I’ve been taking creatine for about a year and a half. It doesn’t upset my stomach, and being an older female, it’s probably good to cover my bases.
You can also increase absorption by taking creatine in 1-3g doses multiple times a day vs all at once.
Did you notice any effects?
I'm also an older female, and I'm thinking of taking it. But I take so many supplements already... Besides, I keep a strict Keto mostly Carnivore diet, so I eat lots of protein.
Recently upped my creatine from 5 gms to 10 based on some of the studies on cognition.. this is anecdotal, but I've gained another 4 lbs and gone up some on my lifts.. also seems to give me little more clarity.. btw I'm 71
Water weight
@@leonardodavinci7425 yup
@leonardodavinci7425
In case u don't know muscle is 60 to 70 % water
Hi Mike. I'm 71 too, and yesterday began taking 10gms of it daily. I'm sensitive to/aware of the numerous benefits, and will keenly note change.
@@mikelevenson7271 yeah but you likely built up the other kind of water, the 100% water, not the 60-70% water. Anyway, if you're stronger now that's a good thing.
Anecdotal: When I was on a heavy creatine cycle (10+ grams a day) during a college summer football training, independent study, and work session, I ended up getting only 4.5 hours of sleep a night. Not because I hadn't allocated more time for rest, but rather, I would wake up after 4.5 hours of sleep fully rested. Cycling off of creatine, I returned to a more normal (for me) 7-9 hour sleep cycle.
I had the same experience.
Magnesium
Since I heard about that cognition/sleep deprivation study, while working my 12 hour night shift I have been taking 20g spread out across the night, 10g at the beginning and the other 10 spread out. Towards the end of each of my night shifts my ability to concentrate and focus on tasks has improved. Anecdotal but hey, I can tell. And that’s without caffeine
Joe Rogan's podcast really depends on his guest. I don't mean any disrespect, but Joe just isn't educated enough to know if the stuff his guest is saying is true or not. He is impressionable enough to take things at face value. Derek is very well educated on sports nutrition and specifically supplementation. Resulted in a decent episode.
Joe has nothing to offer to a thinking, halfway intelligent person. They would not listen to his podcast with ear muffs on.
@@tom7471
What an absolutely bizarre take.
If I had to guess, I would conjecture that you've dined long and well on mass media criticisms of Joe - you know, from organisations who are his competitors - whose business models are being absolutely crushed by the likes of Joe.
I select which podcasts to listen to based on the guest, not the host, unless a host is too inept to make the conversation worthwhile - a charge that would be simply ridiculous to level at Joe Rogan.
@@mmaximk I completely agree with you; I don't know what they are talking about.
These young dudes think they're scientists. Also the video maker. I would say use it and see the effects. Take control of your own life.
@@mich6425
You're absolutely right that this video creator thinks he's a scientist. That's because he is.
Here's his professional bio:
Ph.D. in Molecular Medicine (Cell Physiology)
Masters in Exercise Physiology
- 10 Years Experience in Laboratory Work
Previous American College of Sports Medicine Certification
Non-Degree in Nutrition Science (1.5 years undergraduate education)
- Classroom Professor (T.A. in 2015) in Health, Nutrition, and Physiology since 2016.
3:37 Mono vs HCL. For those with Ménière’s disease, the Monohydrate form is risky because it may disrupt inner ear fluid regulation, leading to an aggravation of symptoms. The HCL form might be better but it needs buffering with something like magnesium citrate or magnesium taurate for a neutral Ph. Acidic drinks in general can lead to sodium retention and raise inflammation, worsening this condition. If affected by Meniere’s, it may be best to avoid creatine…?
Always appreciate you fleshing out the details because popular media tends to edit things down to clips and those hardly ever adequately cover the whole information.
Thanks!
An unsung aspect of your channel is you quietly helping nerds recognize dry sarcastic humor
Haha, some people don't get it. :)
@@Physionic You and Angela Collier would be a great collab fit in that regards lol.
@@Physionicsome people simply don't have the extra mitochondria
I may check out that Jim Reagan podcast.
Just don’t implement his health advice. I swear Jim’s head gets bigger every year. He does not look healthy.
(And I mean his head physically gets larger, lol)
The bald guy with an unknown podcast 😂😂😂👍👍👍
Appreciate your sense of humor 😂
I had chest pains for a year or 2 as a 29yo. Removed all my supplements and added them back in slowly.
Creatine seemed to be the cause. Tried this again, adding and removing creatine and it was exactly the same.
Has anyone ever heard of this or a mechanism that can cause this? Most studies seem to indicate creatine being good for the heart.
Very interesting - no, I can't think of anything.
@@Physionic Hmmm. Yeah I have read 1 comment of someone that experienced the same before. Since the heart is of course a muscle there could be something there. And pretty much all studies on creatine's effect on the heart are done with people that don't do exercise. I do workout quite a bit but never overtrain so I wonder.. Luckily I don't miss creatine. I don't get any extra fullness or strength from it. It seems to me, at least.
According to Chatgpt:
Dehydration: Creatine draws water into muscle cells, and if you're not properly hydrating, this could potentially lead to dehydration, causing muscle cramps or discomfort in the chest.
Electrolyte Imbalance: Creatine can alter fluid balance and electrolyte levels in the body. If this leads to an imbalance in sodium, potassium, or magnesium, it might trigger symptoms like chest pain, palpitations, or muscle cramps.
Preexisting Heart Conditions: If someone has an undiagnosed heart condition, such as arrhythmia or another cardiovascular issue, creatine might exacerbate symptoms like chest pain due to its effects on the body's fluid and electrolyte balance.
High Blood Pressure: Creatine has been shown to slightly elevate blood pressure in some individuals, which might contribute to chest discomfort, especially in those predisposed to hypertension.
@@travv88 Hmmm thanks! It's definitely not hydration or electrolytes for me. But Yeah heart condition could be, my doctor said there is a chance I have some arrythmia. But that really only shows up for me when taking creatine it seems. So that could have something to do with the blood pressure. I don't generally have high blood pressure though. But seeing these mechanisms it's not uncommon with creatine.
I wonder if you’re a Creatine non-responder or already have high baseline levels?
Google Search AI overview follows:
“Creatine non-responders are people who don't respond to creatine supplements, and are estimated to make up 20-30% of the population. Some reasons why someone might not respond to creatine include:
High baseline creatine levels
People who already have high levels of creatine in their muscles may not benefit from creatine supplements. This could be due to genetics or a diet high in meat.
Lifestyle
A person's lifestyle may not complement the effects of creatine supplements.
Genetic variations
Some people may have genetic variations that affect how their body absorbs or metabolizes creatine.
You can usually tell if creatine is working for you within a week. If your training volume increases, it's likely working. If not, you're probably a non-responder.
Even if you don't respond to creatine as an athletic supplement, it may still have cognitive benefits. Creatine is a nootropic, which means it can help with brain function, memory, and focus.”
I've been using creatine off and on for the last 20+ years, though honestly initially because of bros at the gym "bro, you have GOT to be hitting that creatine!". While I've never been a hardcore gym rat in the past, and thus seldom structured my supplement intake, after I hit 40 I started a daily (with the occasional miss) 5 gram dose to help battle sarcopenia.
As I pass my mid-fifties I am now very much dedicated to my fitness (again, not hardcore, but deliberate and disciplined) and creatine is my only consistent supplement (though I am currently trying out collogen peptides for joint health... I need to do some more homework here, I know). My ears always perk up when I see a video with more info, though one must take care to (try and) separate the wheat from the chaff.
At any rate, this channel is new to me, but I have been enjoying what feels like honest information based on the latest available studies. I do try to be reasonably skeptical, and seeing the references listed in the description box helps provide confidence in this presentation, as well as providing an avenue for one to go and see for themselves what the studies concluded, thank you for that.
Sarcopenia brought me here.
I'm glad you put the bald head meat head to the test. your humor is appreciated.
I forgot about creating for a period of time. I've been lifting weights since I was 18. I started taking it back again. I feel way better on top of getting my protein powder again. Of course, clean with no sucraloso, grass fed.
There's also studies coming out. They are talking about mental benefits of taking creatine, considering anxiety and depression. And when you realize how creative works in the brain, you will understand why it's important to take it dietary or supplemental.
Brain consumes large amounts of glucose . Where glucose is creating is needed, so makes sense.
6:50 I think when he said "creatine is slept on", he meant that people don't fully understand the amount of benefits you get from supplementing it. I know a lot of people have heard of it, but many are undervaluing its effectiveness
Being a powerlifter, I've been using Creatine M on and off for many years. Definitely a positive supplement for intense lifting , although be careful with water retention.
I've read some reports about adverse affects with Cancer but then again I've also read that it can inhibit tumour growth!!???
there is massive anecdotal evidence for creatine harming sleep quality. Apparently this hasn't been studied properly though.
Looking through various forums, there are thousands of people who complain creatine worsened their sleep quality, caused onset insomnia or maintenance insomnia.
This happened to me, and it definitely wasn't a placebo effect, because I had never heard about the ability of creatine harm ones sleep.
I performed a "drug rechallenge" on myself 5X, because I refused to believe that creatine could harm my sleep.
As soon as I introduced 5g of creatine, my sleep was ruined, and I would be awake in bed for hours... then when I removed creatine by sleep went back to normal.
creatine may improve cognitive performance on days when you're sleep deprived, but that's a separate thing.
I've heard this as well from some people. Interesting how it can act differently for different people. There have been many times when I would slam 5-10g of creatine with dinner and have no issues sleeping. And yet, I'm sure that what you are saying is valid, I guess as always, people just need to see how it works for them specifically. Maybe consume it in the morning specifically, although I'm doubtful that would help much, since creatine gets stored in the body as opposed to providing an acute effect.
Physionic, can you add translate to portuguese? A lot of people in my country would love to watch your content.
Hey - so, RUclips auto adds subtitles and autodubbing, but it takes a while for it to be added (usually not immediately on upload). I'll see what I can do, though - thanks for watching, I appreciate it, all of you.
@@PhysionicObrigado.
I heard about Creatine a million years ago for exercise benefits, but I only heard about the positive impacts for cognitive abilities very recently. Based on that I started taking it again recently... maybe 3 to 4 grams per day... and it is making a positive difference. I'm impressed.
I take creatine for more than 15 years, feel good. I do home workouts.
It's all methylation related. If you consume more creatine you don't need to methylate creatine and the methyl groups are now available to methylate serotonin into melatonin. Many sports supplement ingredients are methylated compounds. Taking them works for some and not for others. Over methylators find creatine ineffective because they made and maxed out their creatine stores naturally.
never took it. that much protein is definitely a kidney load of uric acid. I can't eat that much protein anymore because I don't need the body mass(muscle) anymore. At sixty-four; I am lean and focus on tone rather than size.
Your communication is clear and convincing.
I learnt about creatine from your content. I take it. I like the supplement as I am older (60), plant based, and trying to maintain or even build muscle mass. I noticed that my energy levels seemed to improve when I introduced the supplement and I take it daily now at the recommended dose, whether I am working out that day or not.
@physionic
I would love to hear you talk about whether or not some people naturally have very high creatine levels. I seem to build muscle much faster than other people. I seemed to build muscle faster than people half my age. I also have a crazy mind that seems to be more functionally capable than all my friends, including my ability to remember things. I am forty eight and my body seems to get extremely dehydrated when I take five grams of creatine a day. And I'm often drinking a gallon and a 1/2 of water a day. Sometimes more, with electrolytes. And yet creatine seems to dry out my skin and cause me to urinate frequently.
Your channel is amazing. I'm so grateful for your work
"Grizzly Bear on creatine and DMT the most dangerous creature in the known universe!1!1" - Joe Rogan
I recently upped my creatine from 5g to 7-8 (scoop and a half) based on dose by bodyweight. I've noticed additional benefits.
New channel title proposal…
“More Physionic, More Dates” 🤔
Can you comment on creatine creating itchiness?? All over body unrelenting itchiness?
I have tried supplementing twice, a year apart and forgetting about the torture that first time. I tried again and within a couple-few days had the same reaction and remembered why that large container was still in my cupboard.
I would love figure out if supplementation is possible for me.
Maybe something wrong with the particular brand. Do you experience this from other brands / have you tried others?
I had horrible itchiness especially in the rib-cage areas. This was from loading 20 grams and taking 10 grams a day after loading. It could be we react to the build up of excess creatinine waste product in our system and others dont. I tried the 5 grams a day and was okay and my creatinine levels in blood tests were in the normal range.
@@Anna-mv9ew I have only tried the one brand, it is SunWarrior (seems super highly rated) and now I realize it is the monohydrate version. So maybe I should try a non-monohydrate version? Now that I understand that exists? Do you have any recommendations? I have to pick a week I am prepared to get itchy just in case!
@@Jamie0175 Interesting. I only tried at the suggested dose of 5g, actually a bit less, I made sure the scoop was short to begin. So my reaction came with perhaps 20g of total consumption over several days at most. Interested in anyone's input! I know there are benefits to be had -
I get your humor - thanks it's uplifting. I try to get creatine, but I don't like it's taste. It doesn't dissolve well and messes up the flavor of drinks. I have found a mixture of health giving supplements (ie. Matcha, moringa, amla...) that overcomes a lot of these problems.
Does creatine increase DHT, and thereby cause more hairloss for those prone to MPB? I have personal experience, but that would just be anecdotal
It does.
I guess it does make the process faster but it doesn't cause it
The only study (which happened to be an RCT study) that measured DHT showed a significant increase in the creatine group. Upregulation of 5-alpha-reductase activity could explain the increased formation of DHT. Total testosterone remained the same, which indicates a higher conversion to DHT. Somehow a few media outlets and even one (very biased) research paper twist the evidence as if DHT increase is somehow non-existent despite literally the only evidence we have indicating otherwise. And then they cite 5 studies none of which even measured DHT to back this claim, as they have shown the same total testosterone levels, but this study showed the same total testosterone as well, it is the conversion that has changed! Like what is wrong with these people.
@@Antonio_Serdar it increases the conversion of testosterone to DHT
Hopefully this video helps joes podcast grow! Taking it from nearly no listeners to a few hundred seems reasonable.
There you go, why creatine helps sleep. Adenosine. That's the answer. And also growth hormone. It's all connected.
I have to keep it to 1 or 2 grams a day or terrible stomach cramps, only way to avoid is with Creatine Ethyl Ester or another form- been like this since the 90s for me, luckily I see this does happen to others. The stomach has 4 muscle layers, seems like loading those muscles with strength doesn't work out very well sometimes.
I have been taking Creatine for over 20 years. It's been well known, by anyone serious about increasing muscle, and stamina.
Would you be interested in looking at another super-hyped supplement? Everyone keeps talking up Vitamin D, and the anecdotes keep snowballing their doses like it's a competition. Then I listened to the Zoe podcast where Dr. Spector basically said it's just sales hype, and most people probably aren't deficient and massive doses can be anywhere from useless to dangerous.
I plan on it!
Hey Nick. Layne Norton called. He wants his shirt back.
I'll never give it back!
@Physionic Haha! Hey, seriously though, respect for even mildly criticizing Rogan. I like Joe. I think his show has been a net positive for the planet. Too many people live in fear of him though. Keep up the good work man. Merry Christmas!
Merry Christmas, Bob!
I get really bad cramps from creatine and had to stop taking it
Start taking it again and just drink more water when you take it
one of your best presentations
I knew of createne for a decade.. but it is true that recently it kinda went out of fitness gyms, much more talks of non exercise effects, and maybe more people into supplements overall.
The only way I'd give Joe The Bald Guy one second of my time is if you reference him in a video. I can not fathom how such a pseudo intellectual has so many followers. Then I look at our society and there's the answer. Great content as always.
Thx for the comment. I've almost lost all of my hope lately.
Living in the age of stupid
This guys voice sounds exactly like Ben greenfield.
the study about the solo dosage for sleep deprivation was 0.35g/kg bodyweight so if you weigh 250 for example it would be just shy of 40 gram dosages, which is interesting
Thanks for the information given with humor.. Has there been studies that shows taking Creatine increases one's energy level?
9:41 i'm wondering: yes, they have reduced creatine stores. but: does that really mean they need to supplement creatine? does that inherently mean they will benefit from taking it? i assume for physical performance yes, but other than that? does it really _always_ do something? is that something that can even be tested?
Really nice of Derek to give his time to speak on some little noname podcast.
Agreed :)
Joe Rogan and half truths? SHOCKED!!!
Joe ia a hero to many. And to people who goes and double checks everything said. Can not even guess how mant times over several thousand that ive heard experts talk about a study as if it is a completed research.
I can remember in college in the 90s checking out a book about working out and it had a section in it then that talked well about creatine in way it’s talked about here. That it’s just all around positive to take it and the studies back it up. It was popular then but I didn’t take it then because I was so broke. Now I get a cheap brand of Creatine from Walmart. It’s pretty cheap.
I'm taking 5 grams daily of monohydrate, 5,7 height at 180 pounds bulking. Would that be sufficient or is more needed?
Definitely enough
@Physionic Fantastic 💯
Can you also comment on elevated serum Creatine Kinase levels (indicating muscle damage) which a lot of people seem to have these days, and whether creatine supplementation impacts this? Doctors seem to advise against creatine supplementation is this is the case.
Heard about creatine years ago. Have been using it for the last three years.
You continue to tease us to join the PH INSIDERS. Eventually I will.
I hate to say it but if i take creatine i start to lose hair. I am predisposed to lose hair and I know people will say theres no evidence of this, however if you look in the comments section the annecdotal evidence is overwhelming and I absolutely know that it happens to me. It is just so obvious
Please do a collab with Greg ducette, his voice makes me chuckle.
Mballer addressed all of my concerns with the video. I have nothing further to contribute.
Despite the many purported benefits of creatine, I have never been able to take it. Gives me awful insomnia and terrible irritability every single time and regardless of dose. Is there an alternative those with creatine sensitivity can try?
Can't say I ever hear anything about creatine in the public/news here in Norway.
Thank you for introducing me to this John Rogan guy. Just checked him out, and he’s had some _interesting_ guests…
Thanks for the info. I already use creatine. Can’t tell if I’m smarter… Who’s Joe Rogan? Never heard him. Worth listening too?
I see no amazing or obvious benefit of a year of taking creatine. Gym gains are from persistently working out.
I want my hair back!!!!
I’m a 53 year-old male. I started taking 5 g of creatine a day for about 10 days. I started noticing tenderness around my nipples, and on the side of my pecs near my armpits. I was not working out or anything. I stopped taking creatine, but plan to try it again in a couple weeks. Does anyone else experience this?
love the dry humour as always.
Joe's meat consumption is making him look ancient
🤣
No it’s not. GH and trt is
@DWbo-r7v its clearly the jalapeños
Oh do it! Go full Physionic on us!
this is a legit podcast
Please have a good knowledge of your state of health before supplementing with creatine. It is contraindicated in many forms of neoplastic disease including breast and colorectal cancer as it promotes certain tumor growth and metastasis.
Does the country it is sourced from make an important difference ie Germany vs China. Thx from Australia and I buy mine from Bulk Nutrients.
For those worried about creatine and kidney health: ruclips.net/video/Hp9ywPPbNtk/видео.html
Nick, what about claims that creatine causes hair loss? Case studies?
I always thought creatine was a muscle growth and athletic performance aid. It's only about a year ago that I first heard about it's other benefits.
I have never felt any cognitive benefits from Creatine. It does make my muscles puff out so it has that going for it…
Wait, you have other content on this topic?
Thanks Nicolas
Yes I was aware of the benefits of creatine before it was brought up in that obscure podcast. I am interested in it as an elderly person. I had a good discussion with my PHP doctor, including the idea of just putting 5g of a flavorless version in a morning cup of coffee. It doesn't make for a great cup of coffee, but it is not obnoxious, either.
AI sums up the Internet:
"Creatine may be a safe and beneficial supplement for elderly adults who are looking to improve muscle function, reduce fall risk, and enhance cognitive function. However, it is important to consult with a healthcare professional before taking creatine, especially if the elderly adult has any underlying health conditions or is taking any medications. The dosage and other considerations should also be carefully considered."
Can you do a dive into whether or not creatine speeds up hair loss.
In my circle of friends that use creatine.. I swear it does. But most videos say it doesn't. But most videos are shit. Your videos, sir, are the opposite of shit.
Good day
Careful folks…it’s not totally benign…high blood pressure can and has happened.
whenever I take creatine, my creatinine levels jump from about 1.10 mg / dl to about 1.70 mg/dl. My EGFR goes from about 80-90 to about 60, putting me into stage 2 kidney disease. Upon consulting my urologist, he told me that creatine is very hard on the kidneys. I think everyone that is interested in adding creatine to their diet should first get a metabolic panel done before and then after creatine supplementation to make sure it isn't damaging their kidneys. There is a case study of this happening, and considering what happens to me and what a kidney specialist told me, it casts a lot of doubt on a lot of research I've seen on creatine and health.
Seems like your kidneys almost left the chat 😧
"Upon consulting my urologist, he told me that creatine is very hard on the kidneys." - your urologist should read more literature, then. There's strong evidence that's not the case. Here's an analysis of the studies: ruclips.net/video/Hp9ywPPbNtk/видео.htmlsi=L7hvRsd-hGWFTl1p
@@Physionicsounds dogmatic relying on one study
There's more, but also - isn't it dogmatic to rely on zero and basing claims on antiquated ways of measuring kidney health? Not to mention, the NIDDK (the biggest kidney research organization in the world) themselves indicate creatine isn't a risk?
@@Physionic it really makes no sense that blood creatinine levels are only incidentally implicated in kidney damage. My dad has stage 3 CKD and upon learning this from a blood test, because I've read the same research you have, I told him that EGFR is only an estimate, and he asked his kidney specialist, who is affiliated with a different practice than mine, if EGFR is accurate, and they said yes.
I don't know why there is a mismatch on what clinicians say and what research says, but in the risk of making a logical fallacy in appealing to authority, the clinician is applying science, rather than testing it or studying it.
I took a 5 gram dose of Creatinine Monohydrate and the following morning I had a urinalysis that showed my micro albumin was 10 times above normal. Could that Creatinine dose have done anything like that to my levels?
Yes he is at least great at looking 20 years older than his age. Take his advice
He’s 57 !! You reckon he looks 77 !!
You might needs some
glasses
Thanks this really helps . I am sleep deprived extremely ill take five g and then boost it may be .
I like Joe.
Thank you for clearing up the misconceptions
He seemed to just confuse people, when they could very likely benefit from using more creatine.
Combining creatine with beer will gain explosive effects 💪
In the toilet? 🤔😏
@@movement2contact thats a win
i would love to take creatine once they release a scalp DHT/hair loss study
Why do people think there is a connection? Creatine is not a DHT receptor agonist.
@ but there’s still no study to either confirm or discard the study in south africa. design flaws? yes. but still, it sparks lots of curiosity. I really wish someone published a study on that, preferably a clinical trial
What happens to the Creatine when the phosphate is taken off, can it get reused or is it just excreted?
there are two types of people in this world: bald and non bald. also, two types of podcasts: minuscule and great (that would be yours). bald guys have minuscule p... odcasts and they use two types of creatine: not enough or too much 😂😂😂😂
I think youd be surprised on peoples knowledge of creatine. Im doing my masters in Europe in computer science but work out regularly and follow this sort of information but most people at uni and even people i know at gym do not know about creatine at all
Very interesting - that does surprise me. I could have been wrong!
Joe is really just a mirror. He is only as good as his guests, and unfortunately, he treats each of his guests as experts (i.e., almost zero fact checking or pushback) even when they aren't necessarily experts in what they are talking about. Basically, his podcast is extremely dangerous for people who don't think critically and who struggle to differentiate between actual experts and people who either aren't in a position to know the information they are discussing or who have a vested interest in deceiving or misinforming the audience.
You stopped before adding the most insight....Joe goes on to say he takes creatine through gummies, but you should have pointed out that by doing so completely degrade ls the effects. An energy drink got sued for millions because it claimed to have creatine, but that is impossible to keep it effective while mixed
I'm a vegetarian, very close to vegan. I supplement 750 mg Creatine every day. Do I NEED to take 5 grams, or is it just a nice to have? EDIT: Nevermind, I heard what you said at the very end, thanks.
Take 5g
Any thoughts on N-Acetylcysteine ethyl ester vs regular NAC or other glutathione enhancers?
I get bladder spasms if I take creatine everyday 😅
I cant ever consume creatin monohydrate. No matter the dosage I get terrible diarrhea and bloat. Any idea why this happens?
Try another manufacturer and you need few weeks to adopt
Yep, it's too concentrated. I would do what I mentioned in the video.
Yeah I wonder. I do not have this specific issue with creatine. Did you try different brands?
I get chest pains from creatine. Tried adding and removing it several times and always the exact same result.
HCL doesnt give me the runs. Even one gram of mono gave me the runs. Ya its more money but worth it
Most people doing only dumb things regarding everything in their life 😅
I didn’t watch yet but have to point out that Dr. Phys is looking particularly handsome today 🤭
More phds more dates
If only it worked like that 😛
@@Physionic You love to eat dates?