Creatine has long been associated with gym culture and protein shakers — but research is now exploring its role in muscle preservation, brain energy, and healthy aging.

So what does it actually do?

Creatine helps your cells produce ATP — the energy currency your muscles and brain rely on. While most people associate it with strength and performance, emerging evidence suggests it may also support cognitive function, especially in times of stress, sleep deprivation, or aging-related decline.

In this episode, we break down:

• What creatine is and how it works

• Typical dosing (3–5 grams per day)

• Safety and side effects

• Who may benefit — especially women over 40

• A small pilot study in people with Alzheimer’s showing an increase in brain creatine levels after higher-dose supplementation

We also zoom out to the bigger picture: no supplement replaces resistance training, quality sleep, protein intake, and metabolic health. But could creatine be a useful tool on top of that foundation?

If you’re navigating muscle loss, slower recovery, or brain fog in midlife, this episode will help you evaluate creatine through an evidence-based, lifestyle medicine lens — without the hype.

Because aging strong isn’t about chasing trends. It’s about making informed, strategic choices.

Keep Your Brain Sharp

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