Deep dive into creatine: benefits, risks, dose, mechanism of action | Peter Attia with Layne Norton

This clip is from podcast # 235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
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The Peter Attia Drive is a weekly, ultra-deep-dive podcast focusing on maximizing health, longevity, critical thinking…and a few other things. With over 45 million episodes downloaded, it features topics including fasting, ketosis, Alzheimer’s disease, cancer, mental health, and much more.
Peter is a physician focusing on the applied science of longevity. His practice deals extensively with nutritional interventions, exercise physiology, sleep physiology, emotional and mental health, and pharmacology to increase lifespan (delay the onset of chronic disease), while simultaneously improving healthspan (quality of life).
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[@enntense]

I live in Houston and work outside in the field. Summer can be brutal. Creatine is a great tool for protecting yourself from heat stress. Like seriously good and effective. Kind of weird you don’t see that angle mentioned much.

[@duanerichardson2380]

Yup. Got flagged once for high creatinine in my lab results. Did a 24-hr urine collection and was sent to a specialist. He took one look at me, asked if I worked out and took creatine, and when I said yes, he said there was no problem.

[@Josephv3848]

It works amazingly for me. Muscles pumped. Best of all, no joint pain anymore. No cramping. Mind is clearer. The stuff is AMAZING. Use it.💪🏻💪🏻

[@egcruzer]

Thank you for the straight to the point video. So many of the medical advice videos turn a 1 minute of content into a 20 minute video. Lots of gems in this one above and beyond the standard creatine videos. Thanks again.

[@oleshko-g]

I got the answers to Literally ALL the questions I had about Creatine.

[@mrhead8175]

Creatine pretty much changed my life, suffered from chronic depression for over 30 years never touched anti-depressants i always battled with my demons in my own way. Been taking a lower dose, 3g per day now for 3 months, after around 2 months i noticed the way i think has changed, i dont seem to have any dark thoughts, ive even tried to make myself depressed but it doesnt seem to work, which has worried me, strangely...its like i cannot be sad anymore.....my attention span has increased, i struggle to read and process what im reading, i would need to read something 3-4 times for it to 'sink in' now i read it once. The neurological benefits of this stuff seem to far outweigh the physical benefits, makes me wonder what the world would be like if everyone was on this.

[@JTMoney333]

Glad Peter brought up the creatinine marker and not to pay much attn to it. I had severe proteinuria and a GFR of 38. My neohrologist did a little research to see i carried much more muscle than others and naturally would be higher with regard to creatinine lvls. Through proper diet, I was able to correct the proteinuria and got my GFR above 55 with 1 functioning kidney.

[@fx4fxnytro]

I have been using creatine since the mid 90's without any health issues. Best supplement on the market hands down.

[@BullShite-et2hf]

Excellent Vid. Some good studies out there on the benifits of Creatine (monohydrate) beyond those just for weight training.. Things like mood/depression.. seem to improve for those who take creatine.

[@tomjones2348]

Excellent information! Very helpful. No rambling, just facts.

[@kirbymegorden8820]

3:30

[@joeydeason6415]

Thank you for mentioning the fact that elevated liver enzymes do not always mean liver disease. Reference ranges need to be adjusted for a more individualized approach to reviewing bloodwork, especially for athletes who are lifting a lot of weights and/or carry a lot of muscle on their frame.

[@bat5917]

Absolute money supplement. Been using it for years. Game changer.

[@dvcallen6872]

Thanks for the video, really useful!

[@mistadomino]

Super helpful!

[@Deadlift750]

So interesting regarding creatinine and liver enzymes. I've always suspected that but other than my hunch and forums I've never heard experts discuss this

[@hikedayley9309]

Thank you guys for this very important information. I have sarcopenia. I am doing an experiment on myself(n=1). Increasing high quality protein to equal a minimum of 150 g per day. Taking 5 g of Creatine per day and supplementing Leucine with each meal. Doing a 3 month Challenge.

[@stephenhumphries8523]

Interesting talk I'm 67 years of age and still reasonably muscled however I've only recently joined a gym, Creatine seems like it is well tested and as I'm interested in at least keeping the muscle mass that I have and hopefully gaining some muscle mass I am going to start taking this supplement, much appreciated.

[@Thegingercrew733]

I started taking about two months ago to gain a little weight and add lean muscle. I was diagnosed with Crohn’s disease in 2000, not on meds since 2016. I was very surprised at the benefits of creatine in my bowels. Others have complained about GI discomfort but for me it was the opposite. Been having the best poops since I was diagnosed. Maybe something about the water absorption in the intestines. Either way was a very pleasant surprise for me. Thanks for all you do!

[@guerraaf]

Great video…!!!