50 | Everything We’ve Learned About Creatine (So You Don’t Have To)

In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.

We’re unpacking everything you think you know:

• Does creatine actually help with muscle growth?
• Are there cognitive benefits?
• What about the fear of bloating, weight gain, or hair loss?
• Should teens, women, vegetarians, or older adults consider it?
• How do you really take creatine for best results?

This isn’t a hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.

Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.

Timestamps:

00:00 Welcome & Creatine Basics

05:00 What Does Creatine Actually Do?

10:00 Muscle Growth or Just Water Weight?

14:00 Brain Health & Cognitive Benefits

17:00 Creatine Myths Busted

22:00 Creatine for Athletes, Parents & Beyond

28:00 Creatine in Different Populations

35:00 How to Take Creatine Safely

42:00 Gummies, Timing & Dosing Tips

45:00 Final Thoughts & Takeaways

📚 Resources Mentioned:

• Examine.com – Creatine Research Overview
• Creatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)
• JA et al. 2020 – Creatine Use in Adolescents
• Creatine Supplementation in Women’s Health
• International Society of Sports Nutrition Position Stand on Creatine

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🟡 How to: Fitness
Instagram: @howtofitnesspod

🟡 Michael Ulloa
Website: michaelulloa.com
Instagram: @michaelulloapt

🟡 Kate Lyman
Website: katelymannutrition.com
Instagram: @klnutrition

Thank you for listening to the How to: Fitness Podcast with Michael Ulloa and Kate Lyman!