Summary of "Why I MEGADOSE Creatine (it's not for my muscles)"
Key Wellness Strategies, Self-Care Techniques, and Productivity Tips from the Video:
- Creatine Overview & Benefits:
- Creatine is a nitrogenous organic acid derived from amino acids glycine, arginine, and methionine.
- Found only in muscle meats (beef, chicken, pork, fish), not in plant foods.
- Stored in muscles as phosphocreatine, which helps regenerate ATP, the body's energy currency.
- Benefits include:
- Improved muscle strength, recovery, and explosivity.
- Enhanced mental performance, memory, and cognitive function.
- Potential improvements in sleep quality.
- Increased bone density, especially when combined with Resistance Exercise.
- Positive effects on mood and depression.
- Possible cardiovascular benefits.
- Support against sarcopenia (muscle loss with aging).
- Potential to slow progression of neurodegenerative diseases (Alzheimer’s, dementia).
- Safety and Myths:
- Creatine is extremely safe with no significant evidence linking it to kidney damage.
- Creatinine levels may rise but do not indicate kidney harm.
- The myth that creatine causes hair loss is debunked by recent randomized controlled trials showing no significant effect on hair follicle growth or DHT/testosterone ratio.
- Creatine is one of the most studied supplements with a strong safety profile.
- Dosing Recommendations:
- 5 grams/day: Standard dose that saturates muscles, improving muscle performance and recovery.
- 10 grams/day: Beneficial for bone health (osteopenia/osteoporosis), especially with resistance training.
- 20 grams/day (short-term use): Enhances cognitive performance, memory, attention, and may improve sleep; useful during periods of stress, sleep deprivation, or cognitive decline.
- Long-term safety data mainly supports 5 grams/day; higher doses (10-20 grams) have been studied short-term but appear beneficial in specific contexts.
- Creatine Monohydrate is the most common and studied form; Creatine HCL may be better for those with gastrointestinal issues.
- Supplementation vs. Diet:
- To get 5 grams of creatine naturally, one would need to consume about 2.2 pounds (1 kg) of meat daily, which most people do not.
- Cooking meat degrades creatine, reducing intake.
- Supplementation is recommended for most, especially those not consuming large amounts of meat.
- Vegans and vegetarians particularly benefit from creatine supplementation since plant foods contain no creatine.
- Additional Tips:
- Use filtered or spring water to mix creatine (avoid tap water with fluoride, pesticides).
- Creatine can be mixed into smoothies or juices for better taste, especially at higher doses.
- Combining creatine supplementation with Resistance Exercise maximizes bone and muscle benefits.
- Creatine supplementation may also support hormonal health and overall vitality.
Presenters/Sources:
- The video appears to be presented by Paul Saladino, known for discussing carnivore diets and ancestral health.
- References to multiple scientific studies and meta-analyses (2018 kidney safety study, 2025 hair loss RCT, 2008 and 2003 cognitive studies, 2021 review on cognitive decline).
- Mentions of the product Lineage Creatine Monohydrate and Lineage Glyphosate-Free Organic Raw Honey (likely affiliated with the presenter).
Category
Wellness and Self-Improvement
