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Episode Summary

In this episode, I'm sharing why I changed my mind about creatine.

For years, I didn't supplement with it. I eat an animal-based diet, and I felt like I could get what I needed through food. But my perspective has changed as I've gotten older and become even more focused on building and preserving muscle for life.

This episode is not about hype. It's about goals.

I want muscle to be a priority for the rest of my life because muscle is not just about appearance. It is a metabolic asset, a longevity asset, a functional asset, and a resilience asset. And when I revisited the human data on creatine through that lens, I changed my mind.

In this episode, I break down:

why muscle matters so much for blood sugar, metabolism, resilience, and aging
why creatine is one of the most researched supplements in sports nutrition
what the human studies show about creatine and greater gains in strength and lean mass when combined with resistance training
why that same edge matters even more as we age
what the research suggests about creatine and the brain, especially under stress and sleep deprivation
the truth about water retention and why intramuscular water is very different from feeling bloated or puffy
common reasons some people experience GI discomfort
why I prefer CreaPure creatine monohydrate from a purity and quality standpoint
practical dosing, safety, and what to know about labs and creatinine

A Few Key Takeaways

Creatine doesn't build muscle instead of training. It helps you get more adaptation from training.
When combined with resistance training, creatine can help support greater gains in strength and lean mass than training alone.
At 35, creatine may help you train harder and build a little more strength and lean mass. At 55 and beyond, that same edge matters more, because the alternative is not just slower progress — it's accelerated decline, frailty, and loss of independence.
The water retention associated with creatine is typically inside the muscle, not the kind of puffiness most people mean when they say they feel bloated.
For most people, a simple daily dose of 5 grams of creatine monohydrate is a very practical place to start.

Mentioned in This Episode

Momentous Creatine (5g CreaPure creatine monohydrate): https://go.shopmy.us/p-46949966

Listener Giveaway

I'm also giving away the Momentous creatine I mentioned in this episode, which uses 5 grams of CreaPure creatine monohydrate per serving.

Final Thought

Do not underestimate the value of muscle.

Muscle is not just about how you look. It helps support blood sugar regulation, insulin sensitivity, physical capability, recovery, resilience, and independence. That's why this conversation matters, and that's why I changed my mind about creatine.

DEFENSE Foundations Scholarship Application

If you've been thinking about joining DEFENSE Foundations, this may be your opportunity. The scholarship application is open now, and if support, structure, and accountability are what you need, I strongly encourage you to apply.

1397: I Changed My Mind on This Supplement (And Will Now Take it For Life)