01/13/2026
Creatine: The Good, The Bad, & The Truth 🧠💪
Creatine might be the most studied supplement on Earth — and also one of the most misunderstood.
Here’s the real story:
✅ The GOOD
• Increases strength & power
• Helps preserve muscle as we age (huge for 40+)
• Improves workout performance
• Supports brain function & memory
• May reduce fatigue and injury risk
• Naturally found in red meat & fish
• Backed by hundreds of clinical studies
Creatine isn’t a “gym bro” supplement — it’s a longevity supplement.
⚠️ The “BAD” (aka what people worry about)
• Temporary water weight (inside the muscle — not fat)
• Can cause stomach upset if you mega-dose
• Some cheap brands are low quality
• If you already eat tons of red meat, benefits may be smaller
• You must stay hydrated
No, it does NOT damage your kidneys in healthy people.
No, it does NOT cause hair loss (that myth came from one flawed study 20 years ago).
🧠 The TRUTH
Creatine is one of the safest, cheapest, most effective ways to:
• Stay stronger
• Think sharper
• Recover faster
• Protect muscle as you age
It’s not just about looking fit — it’s about staying capable.
Strong people stay independent longer.
And independence is the real goal.
