Video yükleniyor...

Video Yüklenemedi

Ana Sayfaya Dön

Why Dr. Rhonda Patrick Started Taking 10-20 Grams Of Creatine Per Day

Derek_Fitness's profile picture

More Plates More Dates

104,227 subscribers

122,340 görüntüleme • 7 ay önce •via X (Twitter)

LIVE

Anya Rossi• Live Now

Private livecam show

0 Yorum

Yorum bulunmuyor

Orijinal gönderinin yorumları burada görünecek

Benzer Videolar

Thoughts about why I have resumed taking creatine monohydrate—15 grams per day. Not advice.
3:12

Thoughts about why I have resumed taking creatine monohydrate—15 grams per day. Not advice.

Chris S. Cornell

30,432 görüntüleme • 8 ay önce

The brain-boosting power of creatine. cc: Dr. Rhonda Patrick
1:07

The brain-boosting power of creatine. cc: Dr. Rhonda Patrick

Tim Ferriss

84,422 görüntüleme • 1 yıl önce

Taking 10 grams of creatine daily may boost brain creatine levels twice as effectively as lower doses (like 2-4 grams) While 5 grams saturates muscles, research shows higher doses (i.e., 10 grams) allow creatine to "spill over" into the brain, improving mental clarity and energy Rhonda has personally noticed that at 10 grams daily, her typical mid-afternoon energy crash disappears Creatine isn't just for muscles; your brain needs it too
1:09

Taking 10 grams of creatine daily may boost brain creatine levels twice as effectively as lower doses (like 2-4 grams) While 5 grams saturates muscles, research shows higher doses (i.e., 10 grams) allow creatine to "spill over" into the brain, improving mental clarity and energy Rhonda has personally noticed that at 10 grams daily, her typical mid-afternoon energy crash disappears Creatine isn't just for muscles; your brain needs it too

FoundMyFitness Clips

48,416 görüntüleme • 11 ay önce

Rhonda Patrick on how to reverse 20 years of heart aging. cc: Dr. Rhonda Patrick
0:56

Rhonda Patrick on how to reverse 20 years of heart aging. cc: Dr. Rhonda Patrick

Tim Ferriss

239,780 görüntüleme • 1 yıl önce

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.
0:39

Why I upped my creatine dose to 10 grams per day. I used to take 5 grams of creatine daily, which provides solid benefits for muscle strength and performance (when combined with resistance training). Recently, I increased my dose to 10 grams, and here’s why I made the switch. Research suggests that 10 grams of creatine per day may offer additional advantages, particularly for brain health. Studies show that this higher dose increases creatine levels in areas like the grey matter, white matter, and thalamus more effectively than lower doses, such as 4 grams, over an 8-week period. This is likely due to a "spillover effect", where excess creatine benefits the brain once muscles are fully saturated. While 5 grams is effective for physical performance, 10 grams seems to provide a broader range of benefits, including potential cognitive support and bone health. If you’re considering creatine supplementation and want to maximize its effects, a 10-gram daily dose could be worth exploring.

Dr. Rhonda Patrick

331,839 görüntüleme • 1 yıl önce

Dr Rhonda Patrick on the benefits of brief, even 10 minutes, of high intensity exercise on cognitive function, including impulse control. Dr. Rhonda Patrick
1:14

Dr Rhonda Patrick on the benefits of brief, even 10 minutes, of high intensity exercise on cognitive function, including impulse control. Dr. Rhonda Patrick

Andrew D. Huberman, Ph.D.

91,613 görüntüleme • 5 ay önce

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 görüntüleme • 1 yıl önce

8 supplement staples for Dr. Rhonda Patrick: • Vitamin D • Omega-3s • Multivitamin • Magnesium • Sulforaphane • Creatine • Ubiquinol • Phytosomal curcumin
0:51

8 supplement staples for Dr. Rhonda Patrick: • Vitamin D • Omega-3s • Multivitamin • Magnesium • Sulforaphane • Creatine • Ubiquinol • Phytosomal curcumin

FoundMyFitness Clips

109,433 görüntüleme • 3 ay önce

Dr. Rhonda Patrick on microplastics in your chewing gum. cc: Dr. Rhonda Patrick
0:48

Dr. Rhonda Patrick on microplastics in your chewing gum. cc: Dr. Rhonda Patrick

Tim Ferriss

62,851 görüntüleme • 1 yıl önce

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 görüntüleme • 4 ay önce

Discussing Minoxidil And Microneedling For Hair Loss With Dr. Rhonda Patrick. - from the Dr. Rhonda Patrick podcast
2:33

Discussing Minoxidil And Microneedling For Hair Loss With Dr. Rhonda Patrick. - from the Dr. Rhonda Patrick podcast

More Plates More Dates

63,566 görüntüleme • 5 ay önce

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

15,694 görüntüleme • 2 ay önce

🚨 WATCH: The brilliant Dr. Rhonda Patrick (Dr. Rhonda Patrick) reveals her top 8 most ESSENTIAL supplements for health and longevity on the Dan Bongino Show 👇 We're all taking notes ✍️ 🔥
1:19

🚨 WATCH: The brilliant Dr. Rhonda Patrick (Dr. Rhonda Patrick) reveals her top 8 most ESSENTIAL supplements for health and longevity on the Dan Bongino Show 👇 We're all taking notes ✍️ 🔥

Bongino Report

33,354 görüntüleme • 4 ay önce

Dr Rhonda Patrick reveals the exercise routine that can reverse ageing by 20 years.
1:43

Dr Rhonda Patrick reveals the exercise routine that can reverse ageing by 20 years.

Joey Yochheim

426,447 görüntüleme • 9 ay önce

4. Dr. Rhonda Patrick
0:34

4. Dr. Rhonda Patrick

Gabe Pluguez | Default Kings

314,402 görüntüleme • 1 yıl önce

Dr. Rhonda Patrick (Dr. Rhonda Patrick) shares the data on the MASSIVE impact regular sauna use has our bodies... Mind-blowing 👇
9:09

Dr. Rhonda Patrick (Dr. Rhonda Patrick) shares the data on the MASSIVE impact regular sauna use has our bodies... Mind-blowing 👇

Dan Bongino

221,589 görüntüleme • 4 ay önce

Here’s a sneak peek from episode # 252 of The Drive with Rhonda Patrick, Ph.D. (Dr. Rhonda Patrick). In this clip, Rhonda explains why exercise is one of the most powerful tools we have to prevent chronic disease. This episode will be released on Monday (5/1).
0:35

Here’s a sneak peek from episode # 252 of The Drive with Rhonda Patrick, Ph.D. (Dr. Rhonda Patrick). In this clip, Rhonda explains why exercise is one of the most powerful tools we have to prevent chronic disease. This episode will be released on Monday (5/1).

Peter Attia

155,252 görüntüleme • 3 yıl önce

.Dr. Rhonda Patrick' sauna protocol • 175 ªF • 15% humidity • 20 minutes if post-workout, 30 minutes otherwise
0:49

.Dr. Rhonda Patrick' sauna protocol • 175 ªF • 15% humidity • 20 minutes if post-workout, 30 minutes otherwise

FoundMyFitness Clips

263,734 görüntüleme • 2 yıl önce

Why you want to stop eating *3 HOURS* before you go to bed — and the astonishing process that happens with your heart during sleep (feat. Dr. Rhonda Patrick) 🤯 Watch Dan Bongino's full interview with Dr. Rhonda Patrick here:
4:43

Why you want to stop eating *3 HOURS* before you go to bed — and the astonishing process that happens with your heart during sleep (feat. Dr. Rhonda Patrick) 🤯 Watch Dan Bongino's full interview with Dr. Rhonda Patrick here:

Bongino Report

242,519 görüntüleme • 4 ay önce