Dr. Peter Attia

Again, the power shouldn't be that surprising when you understand the mechanism of action. The hypertrophy seems to be due to not just the increase in the myofibril thickness, but also in the retention of water within the muscle. And of course, that's still considered lean mass.

Again, the power shouldn't be that surprising when you understand the mechanism of action. The hypertrophy seems to be due to not just the increase in the myofibril thickness, but also in the retention of water within the muscle. And of course, that's still considered lean mass.

As I alluded to, kind of physical performance in short, intense burst activities and potentially some benefits in slowing down the aging phenotype of muscle mass. Again, like I said, it's really probably best suited for high intensity and anaerobic activities. But the one meta-analysis we'll cite to found that creatine did not really improve endurance events in trained athletes.

As I alluded to, kind of physical performance in short, intense burst activities and potentially some benefits in slowing down the aging phenotype of muscle mass. Again, like I said, it's really probably best suited for high intensity and anaerobic activities. But the one meta-analysis we'll cite to found that creatine did not really improve endurance events in trained athletes.

Again, you always could argue, well, maybe it's because they were really well-trained and their mitochondria were well-honed. But it's possible that there's a study where you took completely untrained athletes, had them do an aerobic task with and without creatine, and you might indeed see a benefit there. So again, I think we're still kind of in early days on some of this stuff.

Again, you always could argue, well, maybe it's because they were really well-trained and their mitochondria were well-honed. But it's possible that there's a study where you took completely untrained athletes, had them do an aerobic task with and without creatine, and you might indeed see a benefit there. So again, I think we're still kind of in early days on some of this stuff.

There was a 2017 review that got quite a bit of attention that we'll link to that concluded that creatine may help with the prevention and recovery from injury. And there have been a number of meta-analyses, looking at cognition. The most recent one, which was this year, looked at 16 RCTs and found that creatine had a positive effect on memory.

There was a 2017 review that got quite a bit of attention that we'll link to that concluded that creatine may help with the prevention and recovery from injury. And there have been a number of meta-analyses, looking at cognition. The most recent one, which was this year, looked at 16 RCTs and found that creatine had a positive effect on memory.

I would say long and short of it is a lot of this stuff looks very promising. There's also some evidence that women in particular might benefit more than even men. Women have lower stores because muscle mass is the predominant store. Women have less muscle, therefore less stores. But there might also be less consumption through diet.

I would say long and short of it is a lot of this stuff looks very promising. There's also some evidence that women in particular might benefit more than even men. Women have lower stores because muscle mass is the predominant store. Women have less muscle, therefore less stores. But there might also be less consumption through diet.

So it, again, at least leads to the hypothesis that women may benefit even disproportionately to men. There's some, I think, rather weak data that suggests that it may help reduce depression in women. And there's some evidence to suggest that it may be helpful during periods of rapid hormonal change.

So it, again, at least leads to the hypothesis that women may benefit even disproportionately to men. There's some, I think, rather weak data that suggests that it may help reduce depression in women. And there's some evidence to suggest that it may be helpful during periods of rapid hormonal change.

And that could be within the monthly period of a menstrual cycle, pregnancy, perimenopause, and menopause. So you might ask, why is that the case? Well, the creatine and phosphocreatine pathways are impacted by hormonal changes. And of course, during all of those periods that I just mentioned, you're seeing rapid hormonal changes.

And that could be within the monthly period of a menstrual cycle, pregnancy, perimenopause, and menopause. So you might ask, why is that the case? Well, the creatine and phosphocreatine pathways are impacted by hormonal changes. And of course, during all of those periods that I just mentioned, you're seeing rapid hormonal changes.

So it's not really that surprising that supplementing to supernormal levels of creatine could offset some of those impacts. pregnancy is a question I get asked about a lot, Nick. I would say I remain a little bit unclear and would probably suggest that it's probably safe during pregnancy, but we just don't have enough human data to form a strong point of view.

So it's not really that surprising that supplementing to supernormal levels of creatine could offset some of those impacts. pregnancy is a question I get asked about a lot, Nick. I would say I remain a little bit unclear and would probably suggest that it's probably safe during pregnancy, but we just don't have enough human data to form a strong point of view.

So in my mind, the wise thing to do is to avoid anything that is not absolutely necessary during pregnancy. So just to give an example, when we have women in our practice that are preparing for pregnancy or pregnant themselves, I mean, No matter what they're taking, if they're taking medication for something that they can live without for nine months, we would absolutely stop it.

So in my mind, the wise thing to do is to avoid anything that is not absolutely necessary during pregnancy. So just to give an example, when we have women in our practice that are preparing for pregnancy or pregnant themselves, I mean, No matter what they're taking, if they're taking medication for something that they can live without for nine months, we would absolutely stop it.

So yeah, I would say women should probably dose it at about the same doses as men. But of course, they'll get more bang for that buck because they're on average smaller.

So yeah, I would say women should probably dose it at about the same doses as men. But of course, they'll get more bang for that buck because they're on average smaller.