If you're over 30 and not supplementing with creatine, you’re leaving strength, muscle, and mental performance gains on the table.

In this episode, I break down exactly what creatine is, how it works, and why it's one of the safest and most well-researched supplements out there.

You'll learn:
🔥 How creatine enhances strength and performance
💪 Why it’s crucial for building and maintaining muscle as you age
🧠 The surprising cognitive benefits—especially when sleep-deprived
⚡ Why it's NOT just for bodybuilders (and who actually needs it the most)

Hit play to learn why creatine should be a non-negotiable in your daily routine. Don’t forget to subscribe and check the links in the show notes for studies and more resources! 🚀

REFERENCES

Kreider, R. B., Kalman, D. S., Antonio, J., Ziegenfuss, T. N., Wildman, R., Collins, R., ... & Lopez, H. L. (2017). International Society of Sports Nutrition position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. Journal of the International Society of Sports Nutrition, 14(1), 18.

jissn.biomedcentral.com

Rawson, E. S., & Volek, J. S. (2003). Effects of creatine supplementation and resistance training on muscle strength and weightlifting performance. Journal of Strength and Conditioning Research, 17(4), 822-831.

gssiweb.org

Rae, C., Digney, A. L., McEwan, S. R., & Bates, T. C. (2003). Oral creatine monohydrate supplementation improves brain performance: a double–blind, placebo–controlled, cross–over trial. Psychopharmacology, 167(4), 482-492.

McMorris, T., Mielcarz, G., Harris, R. C., Swain, J. P., & Howard, A. (2007). Creatine supplementation and cognitive performance in elderly individuals. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 14(5), 517-528.