Nobody Told You This About Creatine

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 bloodstream and defends your metabolism as you age. Creatine won't build it for you, but it raises the ceiling on the work you can do, so the training that protects that muscle pays off more. Understanding what's real and what's fearmongering is the difference between avoiding a proven tool and using it well.
Studies & References
• PubMed study: pubmed.ncbi.nlm.nih.gov/1327657
• Sports Nutrition Society: sportsnutritionsociety.org

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Chapters
00:00 - Introduction
02:47 - What Creatine Is and Isn't
03:24 - The Phosphocreatine Energy System
04:22 - Lean Mass: Water and Training Capacity
05:08 - Men vs Women Respond Differently
06:29 - Vegans, Older Adults, and Sarcopenia
07:11 - Creatine and the Brain
08:53 - The Real Safety Profile
09:31 - The Kidney and Creatinine Myth
09:57 - The 56% DHT Hair Loss Claim
10:37 - Contraindications and Screening
12:19 - Why You Can't Eat Enough Creatine
14:26 - Muscle-Centric Medicine
16:44 - How to Dose It Correctly
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Disclaimers: This episode includes paid sponsorships.
The Dr. Gabrielle Lyon Podcast and YouTube are for general information purposes only and do not constitute the practice of medicine, nursing, or other professional health care services, including the giving of medical advice, and no doctor/patient relationship is formed. The use of information on this podcast, YouTube, or materials linked from this podcast or YouTube is at the user's own risk. The content of this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they may have and should seek the assistance of their health care professional for any such conditions.