Creatine: Benefits, Dosing, and What I Actually Take

0:09 Hey everybody, this is Hunter Williams. I hope you're doing amazing wherever you might be in the world. Today is going to be a video on creatine. And yes, you heard that correctly, I am talking about creatinine I was actually inspired by this because I've had people reach out to me periodically and they say, Hunter, we'd love that you talk about peptides. We love, that she talked about hormones, but what supplements do you take? What is your baseline supplements? With multivitamin do, do take fish oil? Do you, take some of these supplements, And in the past, I've always kind of steered away from doing content like that.

0:44 Not because I don't think it's useful, but when you're creating content, you kind become known for certain things. And through happenstance, and I didn't plan it to be like, that, it just kind happened. I became to and be known as one of the peptide guys that talks about peptides. and i love that I love peptids, But there's also a lot of other supplements that i'm really interested in. From the time I was a child, i'd loved Supplements my mom and dad used to buy these supplements and it was I think it. Was like a network marketing company. I forget the name of it, but I was obsessed with supplements because I played football and I wanted to use supplements to help me become better at football.

1:21 When we look at creatine, I've been taking creatinine geez probably since I. 12 years old and It was one of the first supplements when my Mom and Dad would take me to GNC. So that brings us here to today where I've had a lot of people ask me about different supplements and things that I talk about. Ask me. About supplements. And to talk. Well, why not go ahead and start making some videos on some of these foundational supplements that. I use every day myself that, I know a. Lot about, but I just don't tend to make content about them.

1:54 So this is my best attempt at making more of a normal supplement type video that's not so much a peptide thing. And another reason I have steered away from doing content is because if you look up creatine, like if go on YouTube or wherever you consume content, not my content on youtube, but wherever he can zoom content. There's so many videos, there's some long form videos. So many short form on creatinine. I always tend to think, man, they're so out there that it's already been said. Does anyone really want to hear what I have to say?

2:24 And I think based on the feedback that I get from people, you guys do. That being said, I would love to your feedback on this one if you think me talking about creatine is useful to you, guys. I also realize now that. Portray or purport information in a pretty unique way to other people out there. I didn't plan that either. It's just kind of how my brain works and how I like to consume information and learn information. And the way that I learn. Information is also the. Way that i like.

2:54 To teach information so as you consume my content. I think the people that vibe with my. Content also learn the same way. That I do and I teach in the, way, that. The way that I teach things and the way I learn best and maybe that's not the best for some people. Maybe some do better with 30 second short videos and that is totally cool. But I learned things the through repetition, reinforcement and also recapping and thats how I communicate and teach my information.

3:25 All that to say, when I talk about creatine, it's Hunter's take and obviously you're listening to me for a reason because you trust me. And even though there's a ton of information out there about Creatine. I think I realized myself that people like the style that I bring forth information through and hopefully in doing something like creatines, a little bit more normal. It is in a way that you like and that learn and then, Hey, maybe there are some new insights on creatinine today that she didn't have before.

3:55 Before I pull up the slides, thank you guys so much. The amount of support I've been getting since the YouTube channel is down for over a month now. And if I find out that I can't get the youtube channel back, I will make a new one. It's just right now I'm still in this limbo phase of maybe there's a chance that i would get it back and so I don't want to start a New one if there is a change I get back. But anyway, if i find that definitively I cannot get that back I'll start the new. But all I have to say is just thank you guys so much for the amount of support, the support of people on my email list and that helps support me through

4:26 using my code to buy products and peptides and things like that. Thank you, guys, so it means the world to me that I get the opportunity and privilege to spend my day doing things. It's literally a dream come true. So thank guys for that and hopefully that comes through in the material. But without further ado, we're going to learn about creatine today and I'm going share my slides and we'll jump into it. All right. My name is Hunter Williams and today is going to be the creatine comprehensive deep dive. Let's jump into it and learn some more about creatinine.

4:57 Basically, creatine is a naturally occurring organic compound that plays a key role in energy metabolism. And as we think through this today, really think back to energy and energy, metabolism and what energy does to drive process in the body and how optimizing energy is going to have the downstream effect of some of the intended results that we really want to get out of our supplementation and all the biohacking stuff we do. Creatine is found primarily in muscle tissue and about 95% of the body's creatine, is stored in our skeletal muscle with a remainder in the brain and other organs.

5:30 When we look at creatinine basically 95%, is founded in a muscle and we do have about 5% in other organ, primarily brain but some of other ones. We obtain roughly one to two grams of creatine per day from the typical omnivorous diet, which is rich in red meat and seafood. So if you're getting plenty of red me or seafood in, that's going to be the main source of creating. You can get it other ways. And we'll talk about vegans, vegetarians, how it's almost in not almost, but a necessity for them to supplement with creatinine.

6:01 Then the body synthesizes another one, two, grams per date, mainly in the liver and kidneys from their amino acids, arginine, glycine and methionine In muscle, creatine exists in both free form and as phosphocreatine, which is PCR. And under normal dietary intake, muscle creatines stores are about 60 to 80% saturated. So supplementation can further increase the total creatinine pool by about roughly 20 to 40%. And that's why we want to supplement with createne. A lot of people would say, well, if the body already makes it, why would we supplement it? And, that is why. Because we are going to get a lot these benefits that we would just not be able to through our food and we will not able get through the Now let's look at,

6:39 I like to look things in terms of, from the moment of ingestion, what happens. So the moments I take creatine, What happens after that? Once inside muscle fibers, creatinine is readily phosphorylated to form a phosphocreatine like we talked about. And this PCR phospho creatines is a high energy compound. During the short, intense burst of activity, muscle ATP is rapidly used for energy and broken down into ADP. PCR serves as an immediate reserve to regenerate ATP by donating its phosphate group to ADPs.

7:11 Let's look at, we have ATP production. Creatine kinase converts to creatine to PCR and mitochondria using ATP. And then we the energy buffer PCR rapidly regenerates ATP from a DP during muscle contraction. This is a feedback loop in a continuous supply and the system and body maintain cellular energy during high intensity exercise this way. I think creatinine again is going to be one of those things as an athlete or someone that's training which everyone should be at least doing some sort of motion you can benefit from.

7:42 Then we look at some of the other mechanisms. We have cell volumization. When we use creatine, it draws water into the muscle cells and that's kind of that bloating feel that some people experience on creatine, usually if the dose is too high, but it draws water into muscle cells, triggering signaling pathways for protein synthesis and growth. And ultimately to build muscle, we need water. Into the muscle. We need. Water into the muscles to hydrate it. Creatine helps with that. Satellite cell activation is a very important component.

8:13 Anytime we talk about not just athletic performance, other areas of performance as well, which are including but not limited to just moving around, walking, cardio, just being an overall active human. But satellite cell activation enhances muscle appearing growth and it also up-regulates anabolic factors like IGF-1. Now is creatine going to raise IG-F1 levels systemically? No, but it's crucial and serves as a co-factor to downtrend things that will eventually lead to IGf production. We also have cell protection, creatine modulates inflammation and oxidative stress in muscle tissue specifically, which is why we tend to recover faster

8:51 and not get a sore when we're using creatinine. Also it helps with brain injury. And this is the new frontier, especially in the longevity and biohacking movement of taking creatines for brain health, because it absolutely helps that. Creatine increases phosphocreatine and this buffers energy supply to neurons for cognitive benefits, which over time is going to help with brain function, but also making sure that we don't suffer from things like neurodegenerative disease. Now let's look at research. Luckily, compared to some other peptides, creatine is one of the most studied compounds in human history.

9:24 When we look at data, there is no shortage of studies on creatine, which makes my life easy when I'm making videos like this. Whereas with some peptides, I am really pulling and going through the weeds to find maybe five or 10 studies of a peptide, even though we know that there's evidence in humans based on our own experience. There's not as much published literature. But creatines, stuff like these, it makes the video preparation a lot easier. So there are over a thousand peer-reviewed papers on Creatines FX. We notice from these papers, significant improvements in strength, power, and lean muscle mass around a 15 to 40% increase in intramuscular phosphocreatine stores.

10:03 There's also an enhanced capacity for high power output and greater total work during exercise. I love the word power because I played football when I was younger and we would always define power. I don't know what the physics definition is. We always defined power as the combination of strength and speed. And some guys in football are really strong, but they're not fast. Some guys are fast, they are not strong. But if you have a combination those two, it makes you really dangerous as an athlete. When we look at the evidence around exercise and recovery, we obviously notice enhanced recovery.

10:36 There's less exercise-induced muscle damage and inflammation. there's also improved strength recovery between intense bouts of exercise. We also have injury prevention and I think as someone that comes from the world of athletics, particularly football, It's interesting. I think so when I played football in NCAA, I was a division one football player. It was actually illegal or was against the rules for coaches to give creatine to you. But you could take it yourself. So it wasn't a banned substance, but the coaches weren't allowed to administer it to. You I. Think now the.

11:07 Coaches can give it. To them. Thank goodness. One of the lesser known things for athletes is how important creatinine is in relation to injury prevention, especially if you're playing a sport. Why is that? Well, we're hydrating the muscles better, which leads to fewer muscle cramps, heat-related illnesses, dehydration of muscle strain, and creatine users during training. One of the things that our coach did in college was before practices, a p-test on strips to determine how hydrated we were and if we weren't hydrated,

11:40 we would have to sit in the locker room and hydrate until we passed the p test in order to go on the practice field. And I think that originated probably the first coach to do it at least at a level that anyone knew about was Chip Kelly when he went to the Eagles. If you weren t hydrated basically you couldn t practice and then they track the injury prevention and I'm just quoting off of memory here, but it reduced injuries something crazy because they were not practicing or playing when they which prevented injuries. Interesting to think about when we look at just our overall lives and health and longevity and everything, if we're hydrated,

12:13 the chances that we get injured are much less. Think about that the next time you go to the gym, ask yourself, hey, am I hydrated? Did I take my creatine? We also look We have the improved ability to tolerate heavy training loads and reduce fatigue over time, which again, if you're an athlete, it's important, but I think everything, everyone would benefit from that because we all want to be active. When we look at more of the therapeutic longevity side of things, we have older adults. So in older adult we notice improved muscle strength, increased fat free mass, AKA muscle, and also enhanced functional performance and gait speed or walking

12:47 speed when combined with resistant exercise. Does very well for older adults. I think even more so everyone should use creatine I've been using it since I was 12 but even More so in older populations because of the risk of decline and ultimately falls and injuries and things like that that can help them to elderly people. We also have cognitive function. There is a demonstrated improved short-term memory benefit and intelligence test score benefit, especially in vegetarians and sleep deprived individuals. we'll get into that to a little bit more. I think every vegetarian vegan, it's a requirement to supplement with creatine, even though it really is for everyone.

13:21 Also, we have brain injury recovery. People with traumatic brain injury have better recovery outcomes than people who do not supplement with creatine. And they also have reduced fatigue and dizziness in children with concussions. Again, another reason that if you play sports, you should be using creatinine, not just a football player, which obviously you're at concussion risk, but other sports soccer, hockey, things like that to where You wouldn't say the concussions are as dramatic, but they're still pretty prevalent and also for mental health. And when we look at this idea of mental, so many people have depression and anxiety and all these things going on in their life.

13:57 A lot of times it's an inflammation issue and a lot times when there's inflammation, we're not as efficient at getting energy into the brain, which then affects our mood because it affects your neurotransmitter balance and our ability to synthesize new neurottransmitters and neurons. And so when we look at a foundation of structural mental health, not what I would call abstract, which would be your emotions and your stress levels and everything. But we looked at structural in the brain, mental, health. There is a absolute potential mood lifting effect from creatine.

14:27 And there is evidence to show that it reduces symptoms of depression and anxiety again, by restoring energy balance within the. Well, it's cool to look at the muscle building benefits of creatine. It's really more of an energy equation thing that creatines plays a very crucial role in. And a lot of times it is taken for granted because it was from the world of bodybuilding. When I was 12 years old and I went to creatinine, I wasn't thinking about the brain benefits, although it probably helped me all those years when I played football to not get as much damage.

14:59 I actually just thought of this, talking about injury prevention thing. I look back to my time playing football and you're going to get hurt playing. It's only a matter of time, but there were always guys, myself included on the team that just didn't seem to. And I'm not saying that I didn' get bruised. I got scars and I still bear those on my body, There were always these guys that just seemed to get injured all the time. And then there were some of us that didn't get hurt or at least not enough to incapacitate us.

15:33 That's not going to stop a freak accident or anything like that. But when you look at the wear and tear over time, creatine is pretty impactful. Then you think about the concussions and things like how important it would be for an athlete to use those. which is definitely something to just be conscious of and think about as we navigate through life. Just to sum up the key benefits of creatine supplementation, if you were to walk up to someone and say, hey, why would I take creatinine? One, increased strength and power. So consistent improvements and one rep max strength are shown, enhanced power output, the ability to lift heavier weights or sprint with greater speed.

16:08 We also have greater muscle mass. I think everyone would want that to a point, right? We don't want, not all of us want to be 300 pound bodybuilders. There's a larger increase in lean body mass and muscle fiber size when combined with resistance training. So the creatine is not going to do the resistance for you, but it absolutely enhances and maximizes the results we get from our resistance. We also have enhanced exercise capacity. People get more reps, more sets and more sprint bouts before getting fatigued. And there's improved anaerobic endurance and repeated sprints or interval training, We see faster recovery with reduced cell damage and inflammation markers.

16:41 Faster recovery of strength between workouts. Obviously there's the cognitive enhancement side of things because of what we just discussed looking at getting energy into the brain and helping with the energy balance of the Brain. We See improved memory recall and mental processing speed, especially during sleep deprivation. or in low creatine populations like vegans and vegetarians, and also healthy aging support. So when we combine all these together, we see them preserve muscle mass, strength and cognitive function, supporting quality of life and reducing fall risk, which again, you don't really think about it in our younger years, but as people get older and you have maybe an elderly parent or grandparent,

17:17 that becomes a really big risk factor in how soon, unfortunately, they pass away. And I think creatine is obviously a big player in that. I did want to do a slide about longevity and brain health when we look at healthy aging. So by preserving muscle mass, strength, and cognitive function, creatinine supports key pillars of healthy ageing. Older adults using creatines with exercise, caveat, with exercises, often experience better muscle endurance and functional performance, improving quality of life and reducing fall risk.

17:48 In animal research study, there was a mouse study and they found in the mice that a creatine supplemented diet increased median healthy lifespan by about 9% suggesting potential longevity benefits. There are some other ones out there. I'm not going to sit here and tell you that creatine does life extension like metformin or rapamycin or Jardience, but if we're doing all those things together, it's going help. Also ensuring good creatinine status as we age may aid in combating sarcopenia and cognitive decline, which again are crucial markers for longevity.

18:19 Now let's get into the dosing. The dosage can kind of be weird for this and I don't think it needs to be. just to have it and cover my bases. Cause I think at the end of the day, you can look at studies to show you have to, and you could look and studies that show, don't have too traditionally. And this would have been when I started taking creatine all those years ago, which is about 20 yet over 20 years. Now we have a loading phase of 20 grams per day for five to seven days split into four or five gram doses. The thought of this is that it saturates the muscle with creatine quickly within a week.

18:54 I don't think there's any harm in doing that, but I also don' think that there is necessarily any net benefit to doing so. And then we have the maintenance phase, which is three to five grams per day to keep muscle creatine stores elevated. They can be taken all at once. And alternatively, this would be what I would do. There's no loading phase. I will just take three, five, grams daily from the start, and this will gradually saturate stores over three or four weeks with the same end result. The only flip side of that is if you were an athlete and if were not taking creatinine and you wanted the benefits right away that I talked about just

19:25 to cover your bases, to help prevent injuries, help with performance and repair and recovery, sure, do the loading face. When we look at the dosing, some people will go up to like 20 grams of creatine per day. That's like a new thing, right? That people are talking about on social media. Well, I took 20 of creating per date. Is there a downside to that? I think you could make the case that there's not, but I just don't know if I would want to do that personally, I'll say,

19:57 from having done it before. I don' know that I'd want do it personally. Maybe if someone's not on testosterone therapy, they are not resistance training or maybe they're resistance-training. So to be honest, the person that would do well on 20 grams per day of creatine would be like a natural athlete, a national bodybuilder, someone that is stressing the body out pretty intensely and pretty severely and training really, really hard.

20:32 especially into older age without the supplement of peptides and hormones. I think at that point it becomes more relevant. For instance, I remember this article probably four or five months ago now that Rory McIlroy was saying in an interview that he takes 20 grams of creatine per day and it makes him feel amazing. Now, I don't know if Ror Mcilroy uses testosterone. I hope he does. Probably doesn't though. Don't even know. If the PGA is drug tested. So I dunno if they test for testosterone or if there's like a therapeutic use exemption or anything like that.

21:05 But to me, someone that is putting their body under stress regularly, pro-athlete, and does not have access to testosterone for whatever reason would benefit a lot from the 20 grams per day of creatine. But for me I'm using testosterone, I am using peptides, doing all these other things, five grams a day is really fine. I think that would be the one case in which it isn't. But if you're just an average person and you just exercising for longevity and health purposes and to look good, and your not putting the body under severe amounts of training stress, I don't think you need to do that high.

21:37 And then we could also say, well, does that stress the kidneys out? Now I'm going to talk about in a second, there wasn't evidence in the short term that it does stress kidneys up, but with 20 years of 20 grams per day, stress of the kidney's out, maybe. Maybe it wouldn't. We don't really know. And I think that would be the, I guess, drawback or worry that we would have around it. But anyway, when we talk about timing, honestly, timing is really up to you, whatever you like to do. I take mine either pre-workout, like in a pre workout drink, if I'm doing a pretty workout, drink which I don' always do,

22:07 or you could do it in your intro workout. That's typically what I tend to. Does it make a difference? Maybe placebo. I don't know, but that's just when I do it. You could do a pre or post workout. It doesn't really matter. Again, morning, night doesn' really matters. Not going to keep you awake and there's no need to cycle off of it for any reason. Larger athletes also may need 0.1 grams per kilogram of body weight per day. So for someone like me, that would come out to like 10 grams a day, now I don't go that high, but I think it could.

22:41 For a lot of people though, three to five grams is gonna be enough to see benefit. And then obviously vegetarians and vegans see bigger relative gains because they are already deficient. Here's some of the side effects, which I did hint at a little bit. Let's debunk the myths. We have weight gain. So there is a minus one to two kilo weight gained in the first weeks due to water retention muscles, but it's typically not body fat. This is beneficial for muscle growth and not harmful whatsoever. I think the GI distress comes into the dosing.

23:12 And once you reach a dose to which there's GI stress repeatedly, not meaning you just first introduced it, like over time, over weeks and months, then your dose is too high. Occasional stomach cramming if large doses are taken at once and this is easily resolved by splitting doses and using plenty of water. And to that point, if I was going to take 20 grams for me personally, I would just do like 10 and 10, 10 in the morning, tonight or five, five five or seven, seven seven. However you want to do it. We also have the kidney and liver. So it is a myth around the Kidney and Liver.

23:42 Extensive research shows creatine does not impair kidney or liver health in people with healthy renal function, even at high doses. And again, that's where I would say that would be like the one mechanistic thing that you would worry about at the higher doses, but maybe 20 grams isn't that high of a dose in reality based on how it's absorbing and how we're digesting it. Also dehydration studies found no increase in cramping or heat issues. Creatine users actually showed lower instances of crampping and higher rates of hydration. Thus, it's a myth that you get dehydrated from taking creatine.

24:13 Now you do want to drink more water when you're taking creating because you typically may be exercising harder and going to require more. Water because if you were performing better and you are going longer, more reps, Hair loss, this seemed to be like a big thing for a while, I guess, is that people were saying creatine causes hair loss. I've been using creatines for 20 years, and I have never noticed it cause hair lost in me. But recent 12 week trial found that there was no difference in DHT levels, darn, or hair-loss indicators between creatinine and placebo groups.

24:48 And I was really hoping that creatins would raise my DHD. So I'm gonna be relegated to using injectable DH and topical DH. Maybe that's the next video, because I haven't made one on that yet. but there wasn't any symptoms of hair loss. Again, not that DHT is necessarily the sole reason of here loss, it can play into hair lost, but, there was no signs of hairloss. I think if people anecdotally experience hairloss from creatine, its probably got something to do with either kidney, liver,

25:20 or thyroid function. And I don't know if that's dosing related or if thats just that particular person. Also, my guess too would be that hair loss oftentimes is correlated with oxidative stress. If someone has taken creatine, they're probably working out harder, or maybe they are just not recovering as much as they need to. Like I said, a lot of these people that are weakened warriors, that don't take testosterone, don' take peptides, They're taking creatinine. They are taking a lof of it and they stretching their body out and it kind of, it's basically a way for them to enable themselves to train harder and a

25:51 lots of times that can cause hairloss. I don't know, maybe someone has taken creatine and it caused hair loss, but in this study, they found no difference in DHT levels, much to my disappointment. That would be cool if creatines raised DHTs, actually, in my opinion. When we look at long-term safety evidence, the International Society of Sports Nutrition, ISSN, says that creatinine monohydrate supplementation is not only safe, it has been reported to have a number of therapeutic benefits in healthy and diseased populations ranging from infants, yes, infants to the elderly. If we look at studies with long term results, people have been using it for over five years.

26:25 I've been. Using over 20 with no adverse effects. Doses as high as 20 grams for months showed no kidney and liver issues. And there was actually studies with up to 56 grams of creatine administered in elderly populations used in patient populations under medical supervision, and they didn't notice any adverse results. Now I wouldn't want to do that for the long term, but I do think if you take someone that had severe muscle wasting, sarcopenia, things like that, you could probably stand a benefit from taking creatine.

26:57 My counter to that would be like, well, why not introduce testosterone and then maybe take a little bit of creatinine, because they would work together. But all in all, when we look at short and long-term studies, there was a report, no reports of adverse effects in healthy individuals, and also to just making sure that you're looking at a quality product. Now, this gets into where it would More interesting, and probably up until this point, not something that you've heard about. We have Cregetine. So when we talk about Cregotine, that's C-R-E-G-A-T-I-N-e.

27:28 What is Cregoine? This is pretty cool. And I learned about this from Chris Gethin, who has a supplement company called Unmatched Supplements. Spoiler alert, they're the brand of Creotine that I use. You can use my code, it's Hunter10 at UnMatchedSupplements, But this is what I use because I think this the next frontier of creatine and hopefully the entire world moves to using this type of Creatine. But Crecatein is a novel creatinine based supplement combining traditional creatines monohydrate with GAA, which stands for, and I'm going to do my best to pronounce this, guanidinoacetic acid.

28:04 guanidoacetic acid, if I'm pronouncing that right. GAA is a lot easier to say, which is the direct metabolic precursor to creatine in the body. And by supplementing both creatinine and its precursors simultaneously, the formulation pushes createne levels higher than just using creatines alone, using different pathways to augment the total creatined pool, and it allows us to use a lower dose of creatins. In a 2019 randomized trial of kregatine versus creatine, it looked at supplementing with those.

28:36 And here we see some parameters around it. If you're just listening, I'll read this for you, but you can see the chart if you were watching the video. When we look at muscle creatine increase, so the intramuscle amount of creatinine, Kreggatine had a 16.9% increase in muscle, creatines stores, whereas I think it was five grams of creating per day in the study. It only raised muscle. Creatine stores 2%. So that means we see an eightfold increase in the muscle creatine stores with the same dosing parameters,

29:11 not changing the dose relative to each other. But when we add this GA to the creatinine, it raises the creating stores in muscle 8%, or excuse me, eight fold, which is 800% higher. Also brain increase in creatine with regular creatinine, it was only 1.5% increase of creatines in the brain in terms of levels. And then with kregatine we saw 5.8%. So about five times higher levels of creating the frame. Then we see strength improvement. It wasn't as dramatic. There was a 6% strength, improvement with Kregatin and only a 5% improvement Creatine, and again, this was a four week comparison.

29:48 And my counter would be, well, how much strength benefit are you gonna see over four weeks? I think that would one that as you do eight, 12, 16, 52 weeks, that the disparity ends up being wider. Whereas when we look at like the stores in the body, those are gonna stay relatively stable over time, but it takes time for people to get stronger. I mean, if you're taking testosterone, you don't get stronger in four weeks, it gets stronger and four years from consistently training over time. But the Kregatine achieved significantly greater increases in tissue creatine levels in slightly superior performance games,

30:24 notably weight gain was reduced, creatinine only subjects gained 1.6 kilos versus 0.7 kilos in the combination group, which I thought was interesting is that they had higher levels, but there was not as much weight weight gained. I think that's probably because there was less water retention in the Cregetine. And again, it's because you can use lower doses over time. and still get the same benefits as higher doses of kregatine. When we look at kregetine advantages, there's more efficient saturation.

30:54 It raises muscle creatine significantly more than monohydrate alone, also increases brain creatinine levels for potential cognitive enhancement. There's less water retention like I mentioned, which is why the weight gain was less than the regular creatines. Initial water weight gained about half compared to monahydrates attractive. which is attractive for weight loss, weight class athletes or those avoiding the bloat, which I think would be all of us. And then we also have performance cognition. There's preliminary evidence of slightly greater strength gains and better brain energy support compared to creatine alone. Also a six months surveillance study of 38 healthy adults found no serious adverse events with kregatine and no increase in home assisting levels,

31:31 Which is a concern for people using GAA sometimes. Home assisting actually slightly decreased over the study period. and it was well tolerated in healthy adults with standard creatine side effects, potentially less pronounced. Also too, I just wanted to do a quick comparison of the forms of creatinine. Creatine monohydrate is kind of gold standard, it's the cheapest, is what's out there. It's most studied form with decades of research. We have all the stats on it. Is the most cost effective option. Obviously these other ones are going to be a little bit more expensive, not that much more.

32:01 It may cause minor bloating and then the dose is typically around five grams. Now I was a fan a long time of creatine HCl, which is creatinine hydrochloride. I actually would still get this today. Like if, if I didn't have cragatine, I would probably get createne HCL. Cause I prefer. Creatine monohydrate is fine. And I just liked creatines H2Cl cause it tended to have less of a GI side effect if there was one for me. But creatine HCl is 10 times more soluble than monohydrate. You typically can do a smaller dose. I would do like 1.5 to 2 grams instead of the 5 grams.

32:33 And there's less GI issues. It's more convenient. it dissolves easily. There's limited research around HCL. And it's also more expensive, but I personally, and again, maybe it was placebo effect. I liked it, But I think Cregetine will be the best one that you can get now that we have access to this lower water retention, better uptake into skeletal muscle in the brain. And obviously it is going to be a little bit more. Expensive.

33:03 Then just to sum that up. So you have it on the video slide. These are kind of the comparisons. When you look at all of those to maximize the benefit from Creotine, I would use Cregotine. Who should use creatine? Obviously athletes and fitness enthusiasts. I think that's a given and has been given for a long time. The new frontier is older adults. For people looking for cognitive enhancement, nootropic type stuff, creatines definitely would be good. Vegans, vegetarians, it's mandatory that they would supplement with creatinine.

33:33 Obviously longevity enthusiasts, that is kind of the new era that we're entering into. There are a lot of people in their 40s and 50s that are concerned with longevity or getting into the createne supplementation game, which I thinks is great. And then we have recovery and rehab. Definitely for someone that is suffering from an injury, especially a traumatic brain injury. But even if it was just a regular bodily injury you can benefit from creatine. And again, so many people are taking BPC, TB 500, GHK, cartilax. Throw some creatines in there. It's going to help everything work that much better.

34:04 As we are looking at finding creatine, I mentioned the brand that I like, but just choose quality. I say that because there's a lot of brands on Amazon, and I think they just studied that 80% of the brands that sell supplements either didn't have the active ingredient or didn' have as much as they said on there. Just be choosy with it. Again, just be smart about dosing. If you've never used creatine before or you haven't in a while, don't jump to 20 grams right away. I know that's a thing that people do. Everyone's tolerance is going to be a little bit different from a GI standpoint.

34:36 Just be conscious of that. Stay consistent. Again it's one of those things. Take it every day. No need to cycle on, cycle off. Obviously combined with training, all of this stuff is done best when you're resistance training and then track your progress and just notice what you are experiencing with it. I think at the end of the day, to sum up creatine is one of best longevity compounds, is the most simple, it is not necessarily always the sexiest, but it's one the best. It helps you live more, think clearer and age better and ultimately isn't that what all of us are after.

35:07 And that is it for the slides. That is my overview of creatinine. Hopefully it was helpful and hopefully you got some nuggets and things in there that you maybe not had heard of before in regards to creatines. I think creatine again is just one of those ones that it's not the sexiest thing. It's Not the brand new peptide. it has been around forever, but it continues to be something that I take every day and I Think everyone else should too. And now we have these cool different little ones like creatinine HCl, But more importantly, kregatine, which have been shown to have a better benefit.

35:42 I would say honestly, to me, when I take like three grams of the Cregetine, that feels equivalent in terms of performance slash feel effect that 10 grams does for me. So even though I was kind of thinking about this, even if it's more expensive, you end up getting more bang for your buck over time and you get the same benefits One without the water retention and then two without some of the GI benefits that you may get if you're taking the higher doses. But again, I've heard of people taking 40 or 50 grams of creatine per day and not having any issues whatsoever.

36:12 So it really is a personal preference thing. If you haven't been taking creatines, just start low and titrate up to where you feel best at. And I think when we look at people in our world, which is the peptides world which the hormones world. We can get lost in the forest when we're talking about all these new compounds and all of these mitochondrial compounds, and fat loss compounds in GLPs and everything. But again, creatine is going to be the basis of a healthy life that, enhanced or not, we can stand to benefit from. That's it for this one.

36:42 Thank you guys so much. Again, I was just close out. I have the best audience world. thank you, guys, for all of the support, the love, and the care and just overwhelming amount of help you have been to me during this time. And I appreciate you. Guys, thank on the topics that I speak about. And then also to comment wise, whether you're commenting on Spotify or you just replying to the email, because I'll send out an email announcing this video, let me know your thoughts. If you would like for me to do more videos like this on some of these more quote unquote normal type things that are not necessarily a peptide that you

37:17 inject or a hormone or whatever, but that would be interested in my take on and getting my style of teaching and deep dive on it. That's it for this one. I appreciate you guys. And I have so much gratitude in my heart for each and every one of you. That is it. See you in the next one, peace.