What You Know About Creatine is Wrong

Busting creatine myths, longevity advice at any age, metabolism's effect on mental health, and protein before bed

April 3, 2025

64% of the best health hacks shared on podcasts go ignored

Each week, I pull the most important protocols and supplement recommendations from Huberman, Attia, and other experts and share what you missed in a 3-minute letter.

Creatine is not what you think

WHAT I LEARNED FROM RHONDA

Would you give creatine to your kid? Did you stop taking it because you're scared of losing hair?

There are sooo many myths when it comes to creatine that it was about time someone with more credentials than Bitcoin Andy took the time to bust them. Here's what I learned this week from Rhonda Patrick's episode with Dr. Candow, a leading researcher with over 140 peer-reviewed publications.

Creatine does NOT increase the risk of cramps. In fact, it improves hydration.

Yes, you can give creatine to your kid. Actually, it might benefit his/her brain and muscle development.

There is NO evidence supporting that creatine causes hair loss. The myth came from a study showing increased DHT levels — an hormone associated with hair loss when at high levels — in rugby players who were administered a massive dose of creatine. More on this in my personal deep dive. 🔗

⛔ THINGS TO AVOID

• Believing forms of creatine other than monohydrate are superior. The fancy versions cost more but don't do more.

• Taking a high dose of caffeine alongside creatine. "High dose" here is considered 250 mg or more. For reference, a double espresso is about 126 mg.

PERSONAL DEEP DIVE

I am a man. I take creatine. And I don't want to go bald — and I am still recovering from my girlfriend noticing my receding hairline a couple of weeks ago. So I had to look into this.

Where is this creatine and hair loss thing coming from?

There was a study involving rugby players that took 20-25g of creatine daily for a week (standard dose is 3-5g). It showed DHT levels increased by 57%, but still remained within normal range.

Why this sounds scary but shouldn't be? DHT is linked to hair loss, sure, but:

• They never actually measured hair follicles or hair loss

• They used 4-5x the normal recommended dose

• DHT levels remained within normal physiological ranges

• No study has replicated these findings

• Researchers have studied thousands of creatine users since, and none reported hair thinning

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Tips for those that want to live longer

WHAT I LEARNED FROM PETER

In his latest Drive episode, Peter talked to residents at a senior living facility about longevity. Surprisingly, he didn't just tell them to sit in their rocking chairs and take it easy. Instead, he basically told a room full of 80-year-olds they need to start pumping iron.

Is it really worth starting exercise in your 70s or 80s?

According to Peter, absolutely yes. Most people assume there's an age cutoff where lifting weights becomes pointless, but research shows dramatic improvements even when people start in their 70s or 80s. The "too late" argument is just convenient stuff we tell ourselves. Start with whatever you can do - even chair exercises count.

What was actually useful beyond the obvious advice?

His point about sleep consistency - specifically waking up at the same time every day - is something you can implement tomorrow. Don't focus on bedtime; anchor your morning wake-up time instead (yes, even weekends). This regulates your circadian rhythm better than trying to force yourself to sleep at a specific hour.

What about emotional health? That seems fluffy compared to exercise and nutrition.

Peter actually suggested that emotional well-being might be the single most important factor in longevity. Actively schedule regular social activities and find something that gives you purpose - volunteer work, teaching, or helping family. It's not just about feeling good; it's medicine for your lifespan.

✅ DO

• Start weight training today - even if it's just 5 minutes with soup cans 🔗

• Set your alarm for the same time every day, including weekends 🔗

⛔ AVOID

• Drinking alcohol within 3 hours of bedtime 🔗

• Extended sitting - get up every 30 minutes even if you have pain 🔗

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Why Metabolism Affects Mental Health

WHAT I LEARNED FROM HUBS

This week Huberman sat down with Dr. Chris Palmer to talk about mental health. But instead of the usual "just meditate" advice, they dove into something more interesting: how your mitochondria (yes, those power plants from high school biology) might be behind your anxiety, depression, or even schizophrenia.

So wait, are you saying my depression is just an energy problem?

Kind of, yeah. Your brain burns through 20% of your body's energy while only weighing 2% of your total mass. When your mitochondria aren't working right, your neurons can't produce enough neurotransmitters and suddenly you're struggling to get out of bed or having panic attacks. It's not "just chemical imbalance" – it's an energy crisis.

What was actually interesting in this episode that we don't all know already?

Creatine isn't just for bros trying to bench press more. Several clinical trials now show creatine supplements can help with depression – and it makes sense when you understand the mitochondrial connection. It's basically like giving your brain cells more battery power.

Did they seriously suggest B vitamins for mental health?

Look, some of this is basic, but there's a reason these things keep coming up. B vitamins, especially B12 and folate, are absolutely critical for building the machinery that runs your brain. If you're deficient in either, your mitochondria can't produce enough ATP (cellular energy), and your mental health takes a hit. Not sexy, but critical.

✅ INTERESTING TAKEAWAYS

• Creatine for depression - Clinical trials show it works 🔗

• Methylene blue as an emerging enhancer 🔗

⛔ NOT JUST THE USUAL SUSPECTS

• Be careful with those stimulants - High doses can lead to mitochondria disfunction 🔗

• Ultra-processed foods might be worse for mental health than we thought 🔗

• Vaccines might affect vulnerable mitochondria - still rare but worth noting 🔗

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Protein before bed is...good?

WHAT I LEARNED FROM ANDY

The "don't eat right before bed" rule most of us grew up with? Andy's guest Dr. Ormsbee's research tells a different story.

This week, they presented evidence challenging one of nutrition's most common beliefs:

Does eating protein before bed affect fat metabolism?

Nah. Small, protein-rich meals before bed can maintain fat metabolism without those dreaded adverse effects we've all been warned about.

What's the optimal pre-sleep protein approach?

40 grams of protein, ideally 30 minutes before sleep. Keep it under 220 calories and protein-focused

What benefits does pre-sleep protein provide?

It enhances muscle protein synthesis and improves overnight recovery without disrupting sleep quality.

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WHAT I DIDN'T KNOW

For collagen supplementation, 10 grams daily was more effective than 20 grams for reducing joint pain - but only in people exercising more than 180 minutes weekly.

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