Creatine isn’t just for bodybuilders. It’s one of the most overlooked, science-backed nootropics for brain optimization, neuroplasticity, mitochondrial energy, and total human performance. This episode reveals why creatine is a non-negotiable supplement for anyone serious about biohacking, longevity, and cognitive upgrades.
Watch this episode on YouTube for the full video experience:
https://www.youtube.com/@DaveAspreyBPR
Host Dave Asprey breaks down the myths and truths about creatine, uncovering how it enhances memory, supports your mitochondria, regulates mood, strengthens bones and heart function, and even aids fetal brain development during pregnancy. Drawing from decades of functional medicine, real-world biohacks, and new research featured in the Wall Street Journal, Dave explains how creatine works not only as a muscle booster but as a universal cellular fuel that supports brain benefits, memory improvement, and sleep optimization.
You’ll learn how to harness creatine for everything from mental performance and mood regulation to faster recovery and better metabolism. Dave covers creatine dosage and timing, how to use creatine loading versus maintenance protocols, and how to enhance creatine absorption by mixing it with hot water or pairing it with glucose and protein to leverage insulin-sensitive pathways.
He also shares next-level stacking strategies by combining creatine with caffeine (including Danger Coffee), beta-alanine, nitrates, and electrolytes to maximize both mental and physical results. Whether you’re using creatine for brain energy, sprint power, cold therapy performance, or cognitive resilience, this episode delivers practical tools you won’t hear anywhere else.
If you’re following a carnivore diet, in ketosis, experimenting with fasting, or just want to feel sharper and more energized, creatine fits right in. Dave also explores cutting-edge options like GAA creatine, creatine HCL, and intranasal delivery systems, along with key nutrient pairings like TMG and folinic acid to support methylation and avoid side effects. Plus, he explains why vegetarians and vegans may need creatine the most.
This is your complete guide to creatine brain benefits, mitochondrial support, memory enhancement, and smarter not harder living.
You’ll Learn:
• How creatine supports neuroplasticity, brain energy, and cognitive function
• Why mitochondrial health is the key to memory, mood, and mental performance
• The real science behind creatine dosage, absorption, and stacking strategies
• How creatine fits into ketosis, fasting, and a carnivore lifestyle
• Why vegans and vegetarians may suffer from creatine deficiency
• How to combine creatine with caffeine, nitrates, and nootropics for peak performance
• Ways to biohack your metabolism, muscle growth, and mental clarity
• The link between creatine, sleep optimization, and reduced brain fog
• How creatine protects against oxidative stress and supports longevity
• What you need to know about GAA creatine, methylation support, and delivery mechanisms
Dave Asprey is a four-time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting-edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares and brings you real tools to become more resilient, aware, and high performing.
SPONSORS:
- Calroy | Head to https://calroy.com/dave for an exclusive discount.
- BodyHealth | Go to https://bodyhealth.com/ and use code DAVE20 for 20% off your first order of PerfectAmino.
Resources:
• Danger Coffee: https://dangercoffee.com
• Dave Asprey’s New Book - Heavily Meditated: https://daveasprey.com/heavily-meditated/
• Dave Asprey’s Website: https://daveasprey.com
• Dave Asprey’s Linktree: https://linktr.ee/daveasprey
• Upgrade Collective – Join The Human Upgrade Podcast Live: https://www.ourupgradecollective.com
• Own an Upgrade Labs: https://ownanupgradelabs.com
• Upgrade Labs: https://upgradelabs.com
• 40 Years of Zen – Neurofeedback Training for Advanced Cognitive Enhancement: https://40yearsofzen.com
Timestamps:
• 00:00 Trailer
• 01:14 Creatine for Overall Health and Longevity
• 06:10 Addressing Common Myths About Creatine
• 08:55 How to Use Creatine Effectively
• 19:58 Special Use Cases and Recommendations
• 24:58 Choosing the Right Creatine
• 28:41 Conclusion and Recap
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The Human Upgrade: Biohacking for Longevity & Performance 
