Nobody Told You This About Creatine
About this episode
Dr. Gabrielle Lyon debunks common myths about creatine and discusses its benefits and safety.
You might think creatine is a bodybuilder's steroid you have to cycle, load, and fear for your kidneys, but it's a compound your own body already makes from three amino acids, with one of the deepest safety records in all of nutrition science. The problem isn't the creatine; it's the noise around it. In this solo episode, Dr. Gabrielle Lyon discusses: Why the bump creatine causes in your creatinine lab value is a metabolic artifact, not a sign of kidney damage in healthy people Where the hair-loss fear came from. A single unreplicated study in one rugby player showing a 56% DHT rise, and why no research has ever directly linked creatine to hair loss How men and women respond differently (roughly 1.5 kg of lean mass in men vs. about a third of a kilogram in women), and why women still gain real strength, grip, cognition, and recovery Why you can't realistically eat your way to 5 grams a day: it would take 2.5 to 3 pounds of cooked meat and fish daily, so a single scoop closes the gap The protocol: 3–5 grams of plain monohydrate every day, no loading phase, no cycling, timing barely matters Muscle is your organ of longevity, the tissue that clears most of the glucose in your…
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