Creatine - The Health Benefits Discussed and Myths Debunked

You have heard of creatine, but you have no idea how much your body actually relies on it. Amy Hudson and Dr. James Fisher explore what creatine really is, why it matters for your health and performance, who should be using it, and how it actually works. They also tackle what the science actually says, how to use it in a way that makes sense for your lifestyle, and why so many people from athletes to everyday health seekers consider it a game changer.

Expect to walk away with practical takeaways you can use immediately, whether your goal is to train harder, improve recovery, support brain health, or simply live with more energy.

• Dr. Fisher starts by explaining what creatine is and what it does.
• It is one of the most researched supplements in the world and plays a direct role in how your body produces energy. Think of it as fuel storage that your muscles, brain, and organs can tap into when they need a boost.
• Why is creatine so important? According to Dr. Fisher, creatine is essentially your body's backup battery for energy, powering everything from your muscles to your brain. Without it, you would not be able to perform at your best physically or mentally.
• Dr. Fisher explains how creatine boosts performance and allows you to exercise harder and longer.
• Why athletes swear by creatine. From Olympic sprinters to football players, it is one of the most widely used supplements in sports. If you want to train like the best, creatine has likely been part of their routine.
• Dr. Fisher highlights creatine health benefits that go beyond the gym.
• Studies show creatine can lower cholesterol, protect your liver, and even help with blood sugar control. It is also linked to reducing bone loss, supporting brain health, and minimizing the risk of serious diseases.
• Amy and Dr. Fisher cover why vegetarians may benefit even more from creatine.
• Since plant based diets do not provide as much creatine naturally, supplements can make an even bigger difference. And yes, vegan friendly options are widely available.
• According to Dr. Fisher, creatine is not just for athletes anymore. It is now considered a supplement for overall health and healthy aging.
• Amy and Dr. Fisher cover the types of creatine. You can buy it as a pill, a powder, or even gummies. But the gold standard, the one most research supports, is creatine monohydrate.
• Dr. Fisher on dosage: how much should you take daily? Research shows three to five grams per day is enough for most people. Smaller individuals may only need two to three grams, while larger athletes might go slightly above five.
• Does creatine cause water retention? Dr. Fisher says no, there is no research to back that up. That old loading phase of 20 grams a day was more marketing than science, so stick to the steady daily dose.
• Is creatine an anabolic steroid? Absolutely not. It has nothing to do with steroids chemically or functionally, so you can safely separate the two in your mind.
• Is creatine safe for children and teens? While there is less research in younger groups, studies show no evidence of harm. Still, Dr. Fisher emphasizes focusing first on diet, sleep, hydration, and exercise before adding supplements.
• Does creatine increase fat mass? Amy and Dr. Fisher reveal how creatine helps build lean muscle, which actually helps reduce body fat. If anything, it works in your favor for body composition.
• Dr. Fisher busts the myth that creatine is only for strength athletes. It is not just for bodybuilders or powerlifters, it has broad health benefits for anyone. That is why today, it is considered more of a wellness supplement than a performance only one.
• Is creatine only effective for men? According to Dr. Fisher, women benefit just as much. In fact, creatine may even support hormonal health, mood, and energy across the menstrual cycle.

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