🥑 Creatine Cheat Code: Muscle & Brain Boost in a Scoop

If there were a real-life Super Soldier Serum, it wouldn’t be locked away in a Marvel lab—it would be creatine. Want more muscle? Creatine. Want better brain function? Creatine. Want to run faster, recover quicker, and maybe lift Thor’s hammer? Yeah… you get the idea.

💡 What is Creatine?

Creatine is a naturally occurring compound in your muscles and brain that helps produce ATP (energy currency of your cells). The more ATP you have, the more power, endurance, and recovery you get.

Your body makes a small amount of creatine, and you can get some from red meat, but you’d have to eat a ridiculous amount of steak to get the same benefits as supplementation.

Creatine pulls water into your muscle cells, increasing hydration and cell volume, which can enhance muscle growth, performance, and recovery. This doesn’t cause bloating—it helps muscles retain water inside the cells, making them look fuller and function better. 💧💪

🥩 Unless you’re willing to eat 2 lbs of beef daily like a medieval king, a scoop of creatine is the smarter move.

🔥 Creatine Monohydrate is King

If you’ve seen fancy creatine labels with words like "HCL" or "Ethyl Ester"—ignore them. Creatine monohydrate is the only type you need. It’s:

🥑 The most researched—over 1,000+ studies prove its effectiveness.
🥑 The most affordable—other forms charge you extra for no added benefits.
🥑 The easiest to absorb—just mix it in water and go.

🎬 Think of creatine like the OG iPhone—it does exactly what you need without unnecessary gimmicks.

💪 The Benefits: It’s More Than Just Muscle

Creatine is not just for bodybuilders—it’s for anyone who wants better physical and mental performance.

🥑 Boosts Muscle Growth & Strength – More ATP = more power in the gym.
🥑 Improves Memory & Brain Function – Acts as a fuel source for neurons, helping with focus and recall.
🥑 Aids in Faster Recovery – Helps repair muscles quicker after intense workouts.
🥑 Supports Bone Health – May increase bone mineral density, reducing injury risk.
🥑 Reduces Headaches & Brain Fog – Studies show creatine helps with traumatic brain injuries (TBI) and general cognitive function.

🚀 It’s basically a cheat code for your body.

How Much Creatine Should You Take?

The loading phase is unnecessary—just take the right daily dose and let your body reach saturation naturally. Andrew Huberman recommends below:

🥑 Under 130 lbs – 3g per day
🥑 130 - 180 lbs – 5g per day
🥑 185 - 250 lbs – 10-15g per day (for strength & cognitive benefits)

💧 Creatine pulls water into your muscles, so make sure to drink enough water throughout the day.

Brands: Really just look at quality companies at the cheapest price and make sure it is Creatine Monohydrate. I’m currently using JOCKO Creatine but I’m sure you can find cheaper.

The Creatine Myths

🎬 Creatine has more misinformation around it than an Area 51 conspiracy theory. Let’s clear things up:

❌ Creatine Causes Hair Loss – False. This myth came from one study showing increased DHT levels (which can contribute to hair loss in some cases), but no studies show actual hair loss from creatine use.
❌ Creatine is Bad for Kidneys – False. If you have healthy kidneys, there is zero evidence that creatine harms them.
❌ You Need to Cycle Creatine – False. There is no benefit to stopping and restarting—just take it consistently.
❌ It Causes Dehydration & Cramps – False. It actually helps with hydration because it pulls water into muscle cells.

🚀 The truth? Creatine is one of the safest and most effective supplements out there.

Mike Israetel at Renaissance Periodization on Creatine Timing (53 seconds)

📢 Final Thoughts

🏈 Creatine is the Tom Brady of supplements—consistent, reliable, and always delivering results.

Creatine isn't just for lifters—it’s for everyone who wants to move better, think sharper, and recover faster.

There is very few supplements that I think most everyone should take, but creatine is one that I believe benefits just about everyone!

Last weeks newsletter: 🥑 Microplastics are in your brain. Let’s fix that!

🔥 Got a friend who still thinks creatine is “steroids”? Share this with them and set the record straight.