Rhonda Patrick

We also get into a lot of specifics regarding creatine supplementation, including how creatine supplementation works.

The best ways to take creatine, should you cycle it, is timing important.

Does it work better if you take carbohydrates?

We talk about dosing strategies.

Standard recommendations are three to five grams per day, but the question is, should some people take higher doses?

We discuss creatine and whether or not we need a loading phase for it, or if you can just start with a daily dose.

We also talk about different forms of creatine.

Monohydrate is the gold standard, but what about HCL or other formulations?

And we also discuss a lot of different common concerns.

Does creatine cause bloating, GI distress?

Does it interact with caffeine?

Does it cause baldness?

Is it bad for the kidneys?

And many other concerns.

We also dive deep into the emerging research on creatine and sleep, including whether creatine actually improves sleep or if it's just helping the negative effects of poor sleep.

So by the end of this episode, you'll have a comprehensive understanding of creatine, how it works, how to use it, and whether it makes sense for you.

Thank you so much for having me.

Thank you so much for joining us.

We've compiled a comprehensive set of resources for you.

Head over to foundmyfitness.com forward slash topics where you'll find a deep dive into all the current evidence-based research on creatine.