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A single high-dose creatine supplement (~25-30 grams) rapidly reverses (and even improves) the cognitive impairment caused by severe sleep loss In studies, sleep-deprived people given creatine not only regained lost cognitive function but improved processing speed beyond fully rested conditions Neuroimaging reveals the mechanism: Creatine swiftly restores the brain’s...

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One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag
0:39

One high dose (25–30 grams) of creatine rapidly reverses (and even surpasses) the cognitive deficits caused by severe sleep deprivation In controlled studies, people given a high-dose creatine supplement after 21 hours of sleep deprivation not only recovered their cognitive abilities, they performed better than their baseline (fully rested) levels Neuroimaging reveals the mechanism: high doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This immediate brain-boosting effect makes high-dose creatine promising for combating fatigue caused by something like sleep loss or jet lag

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss
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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation, it can boost brain function beyond fully rested levels Neuroimaging reveals the mechanism: ->High doses of creatine quickly replenish brain energy stores, enhancing neuronal function and metabolic efficiency under extreme stress This makes high-dose creatine a powerful tool for situations like jet lag, red-eye flights, and unavoidable sleep loss

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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline
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Taking a single high dose (25–30g) of creatine not only reverses the cognitive impairment caused by 21 hours of sleep deprivation—it actually boosts brain function beyond rested levels The mechanism? High-dose creatine quickly raises brain energy stores, powering neurons under extreme stress This rapid brain-energizing effect makes creatine promising for combating fatigue, jet lag, or even cognitive decline

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368,650 Aufrufe • vor 1 Jahr

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels
6:34

Taking 10 grams of creatine daily might elevate your brain's creatine stores twice as much compared to lower doses (2–4 grams) While 5 grams per day saturates muscles, higher doses (~10 grams daily) allow creatine to "spill over" into the brain, bones, and immune system Neuroimaging studies confirm this 10-gram dose significantly boosts brain energy, improving mitochondrial function in areas critical for mood, memory, and cognition Under severe stress—like sleep deprivation—higher doses (25–30 grams) rapidly increase brain creatine and high-energy phosphates, reversing cognitive deficits and even enhancing brain function beyond normal rested levels

FoundMyFitness Clips

149,375 Aufrufe • vor 1 Jahr

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?
1:31

Joe Rogan takes creatine every day, and says it’s one of the few things that can almost completely wipe out the mental effects of sleep deprivation. Gary Brecka backed it up: excellent for cognitive function, especially when sleep is off. If monohydrate causes bloating (common for women), switch to HCL. Pairing it with HMB improves uptake even more. Multiple studies (including a 2024 trial in Scientific Reports) show a high single dose of creatine significantly reduces cognitive decline during sleep deprivation, improving memory, processing speed, and vigilance by supporting brain energy stores. A simple daily supplement that helps protect your brain when life gets in the way of good sleep. What’s your experience with creatine, worth it or overhyped?

Camus

79,454 Aufrufe • vor 2 Monaten

Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs
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Creatine isn’t just for muscles—it rapidly improves brain function when you're sleep-deprived Research shows a single high dose (0.35 g/kg, around 25 g for a 70 kg person) dramatically boosts brain creatine levels in just three hours This can significantly boost memory and cognition, even after just one night of poor sleep When you're running on empty, creatine gives your brain the immediate edge it needs

FoundMyFitness Clips

3,443,060 Aufrufe • vor 1 Jahr

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?
3:56

Rhonda Patrick now takes 10 grams of creatine per day — double the standard dose. Why? Once your muscles are saturated at 5g, the extra starts reaching your brain. German research showed 10g meaningfully raises brain creatine levels. Even more striking: 20–30g can completely erase the cognitive damage from 21 hours of sleep deprivation — and in some cases, people performed better than when fully rested. Rhonda uses the higher dose on jet-lagged or high-demand days and says she no longer gets the usual mid-afternoon crash. Many of her vegan friends report more energy and needing less sleep after starting. Creatine is quietly shifting from “muscle supplement” to powerful brain performance tool. Have you tried higher-dose creatine (above 5g)? Did you notice changes in energy, focus, or sleep needs?

Camus

282,967 Aufrufe • vor 4 Monaten

Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health
0:30

Supplementing with creatine (20 grams/day) improved cognitive function in Alzheimer’s patients by nearly 5% after just 8 weeks Patients experienced notable gains in memory, fluid cognition, inhibitory control, and attention (likely due to creatine’s key role in brain energy metabolism) Creatine seems to especially benefit the brain under stress (whether Alzheimer's, sleep deprivation, or depression), making it a promising tool for supporting cognitive health

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114,549 Aufrufe • vor 11 Monaten

If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most
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If you’re only taking 5 grams of creatine, your brain might be missing out Research comparing doses shows that 10 grams daily doubles brain creatine content compared to lower amounts—especially in critical brain regions linked to memory and cognition While 5 grams may be sufficient for muscle benefits, it's likely inadequate for fully unlocking creatine’s brain-boosting potential During periods of stress—like sleep deprivation, jet lag, or intense mental demands—upping your dose to 10 grams (or even higher) ensures your brain gets the support it needs most

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1,259,405 Aufrufe • vor 1 Jahr

Creatine is not just for muscle. At the right dose, it may meaningfully support brain energy too. About 5 g/day is enough to keep muscle stores saturated, but research suggests around 10 g/day may be needed to meaningfully increase brain creatine. Doses used during sleep deprivation (around 0.35 g/kg body weight, often landing near 20–30+ g) have been shown to blunt or even reverse cognitive deficits under extreme stress. If you supplement, creatine monohydrate is the most studied form, and choosing an NSF Certified for Sport product adds an extra layer of quality assurance.
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Creatine is not just for muscle. At the right dose, it may meaningfully support brain energy too. About 5 g/day is enough to keep muscle stores saturated, but research suggests around 10 g/day may be needed to meaningfully increase brain creatine. Doses used during sleep deprivation (around 0.35 g/kg body weight, often landing near 20–30+ g) have been shown to blunt or even reverse cognitive deficits under extreme stress. If you supplement, creatine monohydrate is the most studied form, and choosing an NSF Certified for Sport product adds an extra layer of quality assurance.

FoundMyFitness Clips

29,835 Aufrufe • vor 4 Monaten

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️
8:18

We know creatine is awesome for muscles and performance, but it’s also good for your brain 🧠 A new study showed acute improvements in cognitive function from just a single high dose of creatine monohydrate Also… it doesn’t harm your liver It doesn’t harm your kidneys There’s no evidence it causes hair loss It doesn’t cause subcutaneous water retention For some people it can cause GI irritation. For these folks, doing multiple smaller doses throughout the day rather than a single dose may help Creatine is the most effective, tested, safe supplement on the market today 🤷🏼‍♂️

Layne Norton, PhD

193,122 Aufrufe • vor 2 Jahren

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.
16:59

Creatine dose, benefits & safety from Dr. Rhonda Patrick: - Standard muscle dose is 5 g/day of creatine monohydrate - the most well-researched form - but muscles are "very greedy" and consume most of it before it reaches the brain. - Getting creatine into the brain requires higher doses: one German study found that at 10 g/day, MRI scans showed creatine levels rising in key brain regions above what the brain produces on its own. - Creatine shines under brain stress - sleep deprivation, intense cognitive work, travel fatigue. One study gave sleep-deprived subjects 0.35 g per kg bodyweight (roughly 20-25 g) and they performed not just at baseline but above it. - The phosphocreatine system has a frontal bias - the brain areas most associated with strategic planning and working memory rely on it most heavily. "It's one of the most well-studied supplements out there. If it was unsafe, we really would know." Dr. Rhonda Patrick on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

15,884 Aufrufe • vor 3 Monaten

Rhonda Patrick dropped a wild science nugget on Diary of a CEO. It made me rewind twice. After 21 hours with zero sleep, a single high dose of creatine (~25-30g or 0.35 g/kg) didn’t just fix the brain fog. It made people perform better than when fully rested. (Key 2024 study by Gordji-Nejad et al. using brain imaging.) I’ve powered through too many all-nighters on caffeine and stubbornness. This felt like a real cheat code. It makes you wonder what else our biology can do with the right fuel. Would you try a high-dose creatine reset on your roughest sleep-deprived days? Or does 25-30g sound insane?
0:51

Rhonda Patrick dropped a wild science nugget on Diary of a CEO. It made me rewind twice. After 21 hours with zero sleep, a single high dose of creatine (~25-30g or 0.35 g/kg) didn’t just fix the brain fog. It made people perform better than when fully rested. (Key 2024 study by Gordji-Nejad et al. using brain imaging.) I’ve powered through too many all-nighters on caffeine and stubbornness. This felt like a real cheat code. It makes you wonder what else our biology can do with the right fuel. Would you try a high-dose creatine reset on your roughest sleep-deprived days? Or does 25-30g sound insane?

Camus

42,722 Aufrufe • vor 3 Monaten

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine
1:49:28

Creatine isn’t just for athletes. A growing body of scientific evidence now shows creatine helps preserve muscle during aging, maintains bone density, improves cognition (especially during stress), and speeds muscle recovery after intense exercise. To explore the mechanisms, optimal dosing strategies, and practical considerations, and more, I invited a leading creatine researcher Dr. Darren Candow (Darren Candow, PhD, CSEP-CEP, FISSN) onto the podcast. Even if you’re not an athlete—or you’ve dismissed creatine as a muscle supplement—you need to listen to this episode. Links to YouTube, Apple Podcasts, and Spotify in the comments. Timestamps: 0:00 - Introduction 0:56 - What makes creatine effective for exercise performance? 4:23 - The loss of explosive power with aging 5:59 - How creatine speeds up recovery between sets 8:36 - Two ways creatine boosts muscle strength 10:34 - Why creatine might not speed typical weight-training recovery 13:01 - Anti-catabolic effects 13:38 - Why do men and women respond differently? 15:12 - Dietary creatine vs. supplementation 15:59 - Is creatine supplementation necessary—or optional? 17:27 - Why plant-based may benefit most 18:38 - Should creatine dosage change with age? 19:23 - Loading vs. daily dosing 22:20 - Why 5 grams might not be enough—other tissues 24:11 - Can creatine prevent bone loss—even without weight training? 24:32 - How creatine supports osteoblast activity 26:13 - Preventing hip fractures with creatine 28:55 - Creatine vs. bisphosphonates 32:43 - Why creatine isn’t just for weightlifters 35:14 - Why stressed brains benefit most 37:19 - Why brain aging accelerates demand 40:16 - Why 10g per day might be the optimal dose 42:07 - Why creatine counteracts sleep deprivation 45:16 - Before vs. after concussion 47:39 - Should dosage be adjusted by weight? 49:01 - Does creatine improve sleep on training days? 51:56 - Creatine for Alzheimer’s and Parkinson’s 53:29 - Can creatine help with depression and anxiety? 56:46 - Creatine and glutamine for preventing respiratory illness 59:02 - Why creatine may enhance endothelial health and circulation 1:00:26 - Creatine’s role in cardiometabolic health 1:02:07 - When does loading actually make sense? 1:03:12 - Preserving muscle and enhancing recovery after injury 1:06:07 - Is creatine effective without exercise? 1:08:23 - Why creatine might improve male fertility 1:10:19 - Is it safe for children? 1:13:43 - Creatine supplementation during pregnancy 1:15:15 - Could creatine boost motor skills in kids? 1:15:55 - Creatine monohydrate vs. the rest 1:20:37 - How to avoid digestive issues with creatine supplementation 1:23:18 - Does timing matter—and should you cycle it? 1:24:54 - Should you take creatine every day—or only workout days? 1:25:39 - Why caffeine might blunt the effects 1:28:43 - Does creatine increase body fat—or is that a myth? 1:29:30 - Preventing cramps (the hydration myth) 1:30:55 - Why creatine won’t damage your kidneys 1:33:21 - Why creatine is linked (wrongly?) to baldness 1:36:44 - Debunking myths—sleep, cancer, urination 1:40:01 - How creatine affects homocysteine levels 1:42:54 - Creatine and protein—the ideal post-workout pair? 1:45:48 - How to pick the best creatine supplement 1:48:08 - What to know about micronized creatine

Dr. Rhonda Patrick

463,757 Aufrufe • vor 1 Jahr

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.
2:52

Creatine is for Brain Power, not Just Muscle Power A New RCT just dropped looking at creatine hydrochloride (HCl) and creatine ethyl ester (CEE) on cognitive outcomes (PMID: 40854087). Researchers gave perimenopausal women 8 weeks of either low-dose creatine HCl (750 mg or 1.5 g / day), a blend of HCl + CEE, or placebo. 👉 The 1.5 g HCl group showed small but significant improvements in reaction time and even a ~16% increase in frontal brain creatine levels on MRS scans. The HCl + CEE combo didn’t outperform HCl alone. All forms were well-tolerated and there were no serious side effects. The results add to growing evidence that creatine supports cognition—not just strength, hypertrophy, and power—but let’s keep perspective: ⚠️ Creatine ethyl ester has consistently underperformed in bioavailability studies. Multiple head-to-head trials show it’s rapidly degraded to creatinine in the gut and fails to meaningfully raise muscle creatine compared to creatine monohydrate (PMID:19228401). Creatine HCl seems to dissolve better in water and some anecdotal reports claim it’s easier on digestion for some people, but so far there’s no solid evidence it improves muscle or brain creatine stores beyond what you get with monohydrate. Bottom line: this study is promising for the cognitive benefits of creatine overall, but it doesn’t change the main recommendation Creatine monohydrate is still the gold standard. It’s the form used in hundreds of human RCTs, proven to raise muscle and brain creatine, and it’s cheap. Until stronger data show otherwise, save your money and stick with monohydrate.

Layne Norton, PhD

17,692 Aufrufe • vor 9 Monaten

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.
2:55

My top five tips to battle jet lag. 1. Early morning bright light exposure - This must be outside light from the sun. Aim for 30 minutes minimum. Light is the strongest zeitgeber that synchronizes the brain and body with the time zone you are in and resets your biological clock. The bright light signals to the brain that it's morning and time to wake up, and also activates the cortisol awakening response and inhibits melatonin production. 2. Exercise - Another zeitgeber that helps realign your circadian rhythm (your internal clock). Plus, it's great for your health. 3. High-dose creatine - Creatine can help support brain health in the context of stress. Jet lag is a big stress in the brain. Creatine starts to accumulate in the brain at a dose of 10g per day, and studies have found that 20-25g of creatine can improve brain function in the context of sleep deprivation. May not work for everyone but it works for me. 4. Strategic melatonin timing - A small dose of melatonin a couple of hours before you want to sleep helps signal to the brain it’s time to get ready for bed. This really helps when your internal clock thinks it is still daytime. 5. Avoid blue light exposure during the evening - Blue light inhibits melatonin, which is the last thing you want to do in the evening. Melatonin is the hormone that helps make you feel ready to sleep. Dimming lights or blue light-blocking glasses do the trick.

Dr. Rhonda Patrick

86,509 Aufrufe • vor 11 Monaten

Rhonda Patrick just leveled up her creatine game—and the reasons will make you rethink that standard 5g scoop. She used to do 5g for workouts... now it's 10g EVERY DAY as baseline. Why? Brain saturation. "Once muscles are full at ~5g, the spillover hits the brain"—boosting cognitive function, potentially shielding against brain aging, and even helping depression via better energy production upstairs. Jet-lagged? Sleepless night? Travel wrecking your rhythm? She cranks to 15–20g (sometimes 20–30g in studies) — calls it "speed without the speed," like caffeine minus the crash/jitters. No addiction, but insanely alert, focused, and resilient. Hits hardest under stress/sleep deprivation (research backs it: single high doses reverse 21+ hour wakefulness cognitive hits and can outperform rested performance). Vegan twist: One friend (no meat = zero dietary creatine) went from dragging to "Bruce Banner → Hulk" mode after starting. Vegans/vegetarians often run low—liver makes only so much. Bonus layer: Extra creatine frees up methylation pathways (homocysteine → methionine), gene expression tweaks, brain-wide perks. 3:13 raw clip of Rhonda spilling the science—perfect if you're biohacking focus, longevity, or just surviving modern life chaos. Are you on creatine? Still at 5g? Gone higher for brain gains? Noticed Hulk-level energy when stressed/sleepless? Vegans—game-changer or nah? Drop your protocol/experience below—this one's sparking real convos!
3:13

Rhonda Patrick just leveled up her creatine game—and the reasons will make you rethink that standard 5g scoop. She used to do 5g for workouts... now it's 10g EVERY DAY as baseline. Why? Brain saturation. "Once muscles are full at ~5g, the spillover hits the brain"—boosting cognitive function, potentially shielding against brain aging, and even helping depression via better energy production upstairs. Jet-lagged? Sleepless night? Travel wrecking your rhythm? She cranks to 15–20g (sometimes 20–30g in studies) — calls it "speed without the speed," like caffeine minus the crash/jitters. No addiction, but insanely alert, focused, and resilient. Hits hardest under stress/sleep deprivation (research backs it: single high doses reverse 21+ hour wakefulness cognitive hits and can outperform rested performance). Vegan twist: One friend (no meat = zero dietary creatine) went from dragging to "Bruce Banner → Hulk" mode after starting. Vegans/vegetarians often run low—liver makes only so much. Bonus layer: Extra creatine frees up methylation pathways (homocysteine → methionine), gene expression tweaks, brain-wide perks. 3:13 raw clip of Rhonda spilling the science—perfect if you're biohacking focus, longevity, or just surviving modern life chaos. Are you on creatine? Still at 5g? Gone higher for brain gains? Noticed Hulk-level energy when stressed/sleepless? Vegans—game-changer or nah? Drop your protocol/experience below—this one's sparking real convos!

Camus

238,580 Aufrufe • vor 7 Monaten

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?
0:58

Bradley Cooper made creatine sound like a legit daily upgrade on Joe Rogan. He naturally bulked from 84 kg to 108 kg (185 to 238 lbs) for a role, then restarted creatine while joining a push-up challenge with other dads at his kids’ school: 150 push-ups a day (or pay $10 into the pot). Hit 800 total and the winnings fund a Chinatown meal. Creatine kicked his strength and consistency into high gear. Joe added that it’s incredible for the brain too — and science backs it: studies show creatine monohydrate can improve muscle strength, speed up recovery, and even support memory and cognitive processing speed. Bradley joked he can’t tell the brain difference because of all the Zyns he chews, but the gains speak for themselves. Cheap, safe, and effective — no wonder it’s quietly becoming a staple again. Who else is taking creatine right now — and have you noticed real differences in strength, recovery, energy, or mental sharpness?

Camus

3,402,738 Aufrufe • vor 4 Monaten

Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?
4:00

Megyn Kelly and Gary Brecka just shared a simple tool that’s helping a lot of women with poor sleep, especially during menopause. Megyn asked about bounce-back options when sleep isn’t great, even with HRT. Gary’s answer? Creatine. In higher doses (around 20mg daily, split into two 10mg doses), it crosses the blood-brain barrier and can blunt the effects of sleep deprivation, improving cognitive function, focus, and memory. He recommends women over 42–44 start with 5mg and work up to 20mg daily if sleep issues are consistent (or use it as needed for travel/stress). Many women notice a difference in as little as 24 hours. He even has 80–90-year-olds in memory care on it with good results. Practical, low-drama advice that feels actionable. Quick note: Monohydrate has the most research, but some women prefer HCl to minimize bloating. Dissolve it fully in water. What’s one sleep or menopause-related hack that’s actually worked for you?

Camus

36,303 Aufrufe • vor 1 Monat

Ever wondered why top biohackers swear by creatine—not for gains, but for brainpower? Dr. Rhonda Patrick spilled the details on Mayim Bialik's "The Breakdown" podcast back on July 8, 2025, and this 3:52 clip is still pure fire for anyone chasing peak mental edge. Rhonda doesn't mess around: She takes 10g daily, bumping to 15-20g on rough days like jet lag or early gigs. Her verdict? "It's like speed without the speed. Caffeine without the caffeine." No jitters, just laser focus and resilience. Breaking it down with science: - Your body makes just 1-2g naturally; vegans get zero from food. - Stress and sleep dips torch your stores—creatine refuels the brain's energy engine. - Hit 5g+ for "spillover" benefits: sharper cognition, mood lift, faster bounce-back from fatigue, even hints at anti-aging for the noggin. - Bonus: It supports methylation (think gene tweaks via folate/choline pathways), freeing up resources when life's chaotic. Rhonda's vegan pal story seals it: Started supplementing, then messaged, "I don't need as much sleep, energy's endless—what's happening?!" Rhonda: "You're finally at baseline. Hulk mode activated. Mayim nails the real-world angle: "So many get SSRIs for low energy, fog, no drive... but what if it's just depleted creatine? Biochemistry we can tweak." Not advice, just two PhD powerhouses unpacking studies. Watch below—it's the convo that upgraded my routine forever. Are you already taking creatine for your brain (or about to start)?
3:52

Ever wondered why top biohackers swear by creatine—not for gains, but for brainpower? Dr. Rhonda Patrick spilled the details on Mayim Bialik's "The Breakdown" podcast back on July 8, 2025, and this 3:52 clip is still pure fire for anyone chasing peak mental edge. Rhonda doesn't mess around: She takes 10g daily, bumping to 15-20g on rough days like jet lag or early gigs. Her verdict? "It's like speed without the speed. Caffeine without the caffeine." No jitters, just laser focus and resilience. Breaking it down with science: - Your body makes just 1-2g naturally; vegans get zero from food. - Stress and sleep dips torch your stores—creatine refuels the brain's energy engine. - Hit 5g+ for "spillover" benefits: sharper cognition, mood lift, faster bounce-back from fatigue, even hints at anti-aging for the noggin. - Bonus: It supports methylation (think gene tweaks via folate/choline pathways), freeing up resources when life's chaotic. Rhonda's vegan pal story seals it: Started supplementing, then messaged, "I don't need as much sleep, energy's endless—what's happening?!" Rhonda: "You're finally at baseline. Hulk mode activated. Mayim nails the real-world angle: "So many get SSRIs for low energy, fog, no drive... but what if it's just depleted creatine? Biochemistry we can tweak." Not advice, just two PhD powerhouses unpacking studies. Watch below—it's the convo that upgraded my routine forever. Are you already taking creatine for your brain (or about to start)?

Camus

115,560 Aufrufe • vor 8 Monaten