Episode 402: Liron Kayvan: The Truth about Plant-Based Diets + Is Creatine Crucial for Aging?
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What are the benefits of creatine?
There's a pro and con. The pro is I think creatine is the most scientifically studied supplement ever. Genuinely, I think. You can fact check me on this, but I'm pretty sure. It is. I'm going to say that again. Creatine is the most science-backed, most studied supplement, I think, on the market right now. By far. I think... of all time and it's not just studied by companies trying to sell it to the masses. This is very deep medical practice. If a woman needs to get the birth weight of their baby up, if they're dangerously low birth weight, they'll take creatine. I know people take it for all sorts of brain This is what I want to talk about. So let's just back it up a second, okay? Because creatine scares me. I'm a woman. I'm scared of creatine, even though I know that it's the most studied supplement. I know that it helps build muscle. I know that there's amazing research that proves it's great for your cognitive abilities, your brain health. However...
I'm not alone when I feel, and I don't know if it's just like the psychological thing, that creatine will make me gain weight. I feel like that to me, because I've seen in my life. Well, listen, I've seen in my life, because it's been predominantly used by men. And up until very recently, it's really been like a man supplement. Every guy I know would take a scoop of creatine and put it in his shake to get super mass and get jacked. Protein used to be like that, but now we realize protein is for everyone and everyone needs more protein, essentially. True, true. But how do women get over the psychological hump that creatine will make them fat? So a couple of things. As I was saying before, it's the most scientifically studied supplement ever. And it was studied not for like aesthetic, muscular fitness goals. It was studied for medical things. So this is safe and they wouldn't give it to women if it made you unhealthy. So that's the first thing you need to say about it.
Second, it won't make you fat because it doesn't touch your fat cells. It only touches... It only pulls in water, like hydrogen ions, water into your lean body mass because fat is hydro, whatever, hydrophobic. It doesn't like water. Fat and water separate. So basically it's a water-based supplement. It pulls water into your cells, primarily your muscle cells. So it gives volume to your muscle.
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