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Creatine is one of the most researched supplements in fitness, but its effects on brain health and cognition are often oversimplified.

In this episode, I break down the actual human research on creatine and cognitive performance, separating the idea of “brain boosting” from what the data really show.

We walk through randomized controlled trials examining creatine under sleep deprivation, hypoxia, mental fatigue, aging populations, and healthy young adults, looking closely at where benefits appear, where they don’t, and why the effects seem to be task-specific and stress-dependent rather than universal.

I also share my own personal experimentation with higher-dose creatine during periods of poor sleep and how it’s affected my cognition, mood, and training performance.

The goal isn’t hype or dismissal, but an honest look at where creatine may help, where it likely doesn’t, and why individual response matters.

If you’ve heard claims that creatine “boosts the brain” or that it does nothing at all, this episode lays out the full evidence-based picture.

Coaching inquiries email me at randall@alwaysadaptive.com or visit alwaysadaptive.com