Mind Pump: Raw Fitness Truth - 2530: Why All Women Should Take Creatine

Episode Date: February 10, 2025

Why All Women Should Take Creatine The four myths surrounding creatine and why all women should take it. (1:21) #1 - Creatine makes you bulky. (3:38) #2 - Creatine makes you bloated. (9:58) #3 - Creatine makes you gain weight. (17:48) #4 - Creatine is unsafe. (21:08) Questions:  Is there a best time to take creatine? (28:26) Who should not take creatine? (28:59) Does creatine cause hair loss? (30:01) Related Links/Products Mentioned Visit Legion Athletics for the exclusive offer for Mind Pump listeners! ** Code MINDPUMP for 20% off your first order (new customers) and double rewards points for existing customers. ** February Promotion: MAPS Anabolic & No B.S. 6-Pack ** We are offering them both for the low price of $59.99, which is a savings of $114! ** Mind Pump #2497: The Amazing & Weird Side Effects of Creatine Mind Pump Podcast – YouTube Mind Pump Free Resources  

Beautiful Anonymous changes each week. It defies genres and expectations. For example, our most recent episode, I talked to a woman who survived a murder attempt by her own son. But just the week before that, we just talked the whole time about Star Trek. We've had other recent episodes about sexting in languages that are not your first language or what it's like to get weight loss surgery. It's unpredictable. It's real. It's honest. It's raw. Get beautiful anonymous wherever you listen to podcasts. If you want to pump your body and expand your mind, there's only one place to go. Mind pump with your hosts, Sal DeStefano, Adam Schaefer, and Justin Andrews.

You just found the most downloaded fitness, health and entertainment podcast. This is Mind Pumped. Today's episode, why all women should take creatine, the most effective supplement. I don't care what your goal is. If you're not taking the supplement, you're totally missing out. This episode is brought to you by Legion. In fact, Legion has a gummy creatine with the form of creatine that is most studied, creatine monohydrate. Get your five grams of creatine a day in a gummy form. Go to buylegion.com forward slash mind pump.

Use the code mind pump. Get 20% off your order. Also we have a special this month on some workout programs. MAPS anabolic, the most popular workout program we have. Great for speeding up the metabolism, building muscle and strength, and burning body fat, and our No BS Six Pack formula. This is a program just for your core. Both of these programs together. Ready for this? $59.99.

That's it. You get them both for 59.99. This is a huge discount. Savings of $114. If you're interested, here's what you gotta do, go to mapsfebruary.com. All right, here comes the show. Ladies, if you're not taking creatine,

you are simply not getting the best results. It's true, you're not gonna burn the body fat you want, you're not gonna build the muscle you want, you're not gonna perform the way you want. Plain and simple, you need to take creatine. Today's episode we're gonna break down why. You know how I know we haven't made this statement or fussed about this enough is when my wife who listens to every episode that we do and has been a part of this business since day one. Should I take creatine? No! She's not alone. She asked me that the other day.

No way. Yeah, it was not even a month ago. I won't fast me that well. It was a few weeks ago. I'll have to ask her what it sparked. It must have been one of the other conversations that we had and she said that exactly to me. She goes, you know, should I take creatine?

I can take creatine, right? I'm like, yeah. Yeah. Yeah. You know what's crazy about this? We've said this before, when you look at the whole fitness and health space, we're all lied to by the fitness marketing machine lies quite a

bit and misinforms all of us, but women have really paid the price. They really have. It took a long time for women to adopt strength training, for example. A long time. They're now discovering that strength training is the most effective way to work out, regardless of your goal.

Even if it's just fat loss, by the way, all the data shows this, but now women are figuring this out. They're also late to the party with creatine. With creatine, a lot of women, there's a lot of myths surrounding creatine, and the myths are what scare them away. By the way, the myths around creatine were actually put out by our stupid industry. They really were, because when creatine came out,

it was such a popular effective supplement that other supplement companies wanted to try and sell their version of creatine to women. And the way they did it was by making up myths to scare them away from taking the other creatine. But the problem, what they actually caused was just fear. And so anytime I talk about creatine to women, these myths pop up about, well, doesn't it do this? Doesn't it do that? And it's all completely false. It's all completely false. It's the most effective supplement you can

take hands down and it's effective for a lot of things you didn't even realize. So I'm gonna start with the first myth around creatine, probably the one that gets most women to kind of pause and maybe be afraid of taking creatine. And that myth is that it makes you bulky. That if I take creatine, I'm just gonna get bigger. And I'm, you know, most women are not trying to get bigger, some women are,

but most women are trying to get leaner or more sculpted. This is why the fitness industry at one point talked about toning instead of building muscle, which is a made up word in that context as well. You either build muscle or you don't, but they did it to try to attract women because saying building would scare someone away. Crateine, not only is it like this whole about

making your bulky thing a myth, it's actually the most effective fat burning supplement you could take. And a lot of people have no idea. I like that argument. Yeah. I mean, it aligns so much with our messaging around when we first get clients,

even when they need to lose a hundred pounds, we reverse diet and we focus on building muscle because building muscle is what's going to speed the metabolism and is what's going to help us get that weight off the fastest and also maintain it. And so, the same theory applies here. Creatine is incredible for building muscle. Well, if it's incredible for building muscle, and muscle is the main form of what we do

to improve somebody's metabolism, then therefore it would make it an incredible fat burner because it speeds the metabolism up. Yes. Well, I could see too. I mean, it's hard enough that we try to get our female clients to go on a surplus and we can't call it a bulk.

We're going to call it building. We're going to present it a little bit differently in terms of building muscle creates this nice definition in their arms or legs. It's a perception thing because it's been, again, this myth has been presented, and again, to our own detriment, our own people promoting, creating, created that thought process around it that all of a sudden they're going to look like linebackers taking this. So it's been a tough one to take them back down and realize this is very helpful for belly muscle, which in turn helps you burn fat.

Yeah, if you look at the fat burner market or fat burning supplement market, you could look at them and kind of place them into two categories. Supplements that try to suppress appetite and then supplements that promote or purport, I should say, to speed up your metabolism. So you see like thermogenic, right?

A lot of people heard that, thermogenic supplements. You take it, it amplifies your metabolism through this thermogenic process. You're gonna burn more calories on your own, so burns body fat. Or take this and it makes you eat less. Now both of those categories are kind of a waste of time. One, the thermogenic effect of a supplement that's gonna speed up your metabolism through this central nervous system amplification. That's what caffeine does and it's a really a negligible boost in metabolic rate and it stops very quickly. The body adapts very quickly so that's a waste. The appetite suppressing effects of supplements is also a waste because although some of them do kill your appetite like the now illegal ephedra, by

the way, back in the day used to be able to take ephedra with caffeine and it had this kind of appetite suppressing effect, it's very short-lived and then you get a rebound effect when you come off. So the appetite suppression will last for a little while, the body adapts, then you go back to normal and you're taking it just to stay normal, then you go off to normal, and you're taking it just to stay normal, then you go off, and you get this rebound effect as these receptors are down-regulated or up-regulated as a result of the compound that you're taking.

So waste of money, waste of time for the most part. Creatine actually builds metabolism in the way that's real. Because what creatine does, extremely effectively, more effectively than any other supplement we've ever studied or seen ever, the only thing that would compete or beat creatine would be hormones, but you're not going to buy those at a supplement store or whatever. Creatine builds muscle very effectively. Now you're not going to gain pounds and pounds of muscle, but it will aid in the metabolism boosting,

insulin sensitizing effects that muscle building provide. In fact, Crateine on its own has been shown to improve insulin sensitivity, meaning your muscle's ability to absorb carbohydrates and calories, amino acids, what you want, that helps the fat burning process. Crateine, if you put it in the context of all of the supplements and you compare it,

you're like which one affects muscle growth the most, which one affects insulin sensitivity, which one's gonna boost metabolic rate through the muscle building process the most, Crateine isn't just the best, it's literally in its own category. It's like everything else is over here, and here's creatine.

So from that perspective, which is a real deal, that's how it works, it's the best fat burner. It's actually the opposite of the myth that it's gonna make me bulky. This is going to help you burn body fat, and not only that, it's gonna help you burn body fat better than any other supplement that exists. Well, not to derail this conversation,

but I've always found it interesting how we can even market fat burners as fat burners. There's nothing about them that burns body fat. There's nothing. There's literally, and that's wild when you think about it, because I don't know how many times I've had to communicate this to a client who's, oh, what about this fat burner?

Or my friend's taking this, and it's like, there is nothing in that that burns body fat, at all all whatsoever. And the best thing is either one, there's something that affects your central nervous system and just makes you move around like crazy. So you either just burn more calories because you move more. So that's- Because you're all stimulated.

Or there's something that just completely crushes and suppresses the appetite. Therefore you eat less calories. But there is no, there is nothing in that supplement that is actually doing anything metabolically to you. If anything, it's slowing your metabolism down by having you eat less food. So when you think about it and you compare it head to head with creatine that actually helps support building muscle, which in turn speeds up your metabolism, which in turn helps you lose body fat, there's no question it's the best fat burner.

But nobody markets it that way at all. 100%. The next myth, this one is- And this is why by the way. Yes. This one right here is also super damaging. Yeah. And it's the myth that creatine makes you bloated.

First of all, that's false. It doesn't make you bloated. Now what it does do is it encourages and enhances intracellular hydration. Okay, so there's a difference between, and ladies watching listening to this right now, you know what I'm talking about. There's a difference between looking hydrated and looking bloated.

One of them, you look good. Full versus dry muscle. The other one, you look like you're not feeling very well right? Bloated is water outside of the muscle under the skin. It's puffiness. It's like I didn't get good sleep or I drink too much alcohol or I have an autoimmune reaction or something like that. That's what bloat looks like. Or I ate something that didn't agree with me. That's bloat. Hydration is different. Hydration is my skin looks good and here's the best part. 70% of your muscle is water. So if you were to take your muscle, if you take your glutes, I want rounder glutes, cool. Let's take your glutes off, let's analyze

those. 70% of what makes your glute, your glute is actually fluid and that's not a bad thing. That's a good thing. It's supposed to be there. What creatine does is it helps give you more of that hydration. So you want rounder, fuller, more sculpted muscles. You want them to be more hydrated. Creatine does that. Now the reason why this myth even exists is when creatine first came out it was so effective it was blowing people's minds. Like anything in a market-based society, once something comes out, first of all, it was expensive. I remember back in the early 90s, when I started taking Creighton as a teenager,

you would buy 30 servings, and it would be something like 50 bucks, not adjusted for inflation, which is super expensive for like 1992, right? 30, 50 bucks. Today, you could buy 200 servings for less than that, even though money's worth less. And that's because it was so effective that everybody came to the space and started selling it. So the margins started getting smaller.

And the way they started competing with each other was, well, I got to come up with new ways to sell. You're selling creatine monohydrate. I'm selling creatine monohydrate How can I make mine sell more than yours? And so some of these supplement companies wisely identified the female market Which is true if you want to sell a product and you want to do well You want to target the female consumer because they tend to do they tend to buy things But what they did and they really messed things up quite a bit for women for a long time is they said Our kratene doesn't bloat you so they they inadvertently sold this idea that kratene made you bloated and it actually what it did is actually

Scared women from taking kratene. Yeah, that's not what happens. It actually hydrates your body By the way, it's not just your muscles that become more hydrated and feel so right now if you're watching this if I were to dehydrate You or hydrate you, dehydrated you would feel flabby, hydrated you would feel sculpted and firm. It doesn't just hydrate your muscles, it also hydrates your skin and the data shows this. So if you want skin that looks more hydrated, creatine.

In fact, they're now making skin creams that contain creatine as a result of this. Well I'll tell you how I explained it to Katrina because that was actually her questioning well, doesn't it doesn't hold a bunch doesn't make me hold a bunch of water and I have never met anybody male or female That doesn't like the way their body looks after they get a pump when they go to the gym and they lift weights They drink their jug of water or whatever body looks after they get a pump. When they go to the gym and they lift weights, they drink their jug of water or whatever, male or female will tell you, I like the way I

look better there than I did when walking into the gym. And especially my female clients that understand how to get a glute pump through hip thrust and exercises like that, they'll tell you how much they love that pump. And I explained to her, all that is, is you've came in, you drink your gallon of water or your whatever, your jug of water and you're lifting weights and you're just pumping fluid into that muscle. Creatine enhances that. If you like the way your butt looks,

after you do a bunch of hip thrusts and drink some water inside the gym, creatine is what helps that. Helps that, enhances that, makes that better. So the same thing goes for your shoulders, arms, and all the other muscles, but that's what's happening and that's what it's doing. It is different than when you're on your period and you feel bloated in your stomach and your body's retaining and holding water. Totally different. One of them holds it inside your muscles. The other is between your skin, right, and your muscles. Totally different look, and the one you want,

and the one you like is that one you get from working out. That's what creatine does to you. By the way, yeah, it looks more like inflammation versus just looking tighter and fuller. Creatine's got actually some anti-inflammatory properties, which is ironic of this whole conversation. By the way, this is the way. But it's the holding water that just sounds like

every woman in their defense knows what that's like they go through that every month every month they have a period in their in their month and a woman's hormone profile can do this yes where it changes up they hold a bunch of water they feel it they know what it looks like they don't like it and rightfully so and understandable and so when they hear a product holds water, that's exactly where their brain, I know that, that's where my wife is, where her brain went right away is, it holds water, doesn't it? Yes, but different, not like what you're thinking.

That's why I use the word hydrated, because that women also understand. They know what it feels like and what it looks like when they're dehydrated, when their skin's dehydrated, when their muscles are dehydrated, their body's dehydrated, you just don't look as good, you don't feel as good. Creatine super hydrates all of those cells

and your muscles included. By the way, this isn't even the- And it's a performance enhancement as well. And this is not even the primary action of creatine. The reason why this happens- That's just a nice little side benefit. The reason why this happens is creatine- You lose more weight as a result.

Creatine increases the amount of ATP that is available for energy in your body. What is ATP? ATP is one of the primary sources of energy for your cells, for all of your cells. So now when you have more ATP, when we're talking about just athletic performance, you're stronger. So when you take creatine, what you'll notice when you take creatine is within the first week or two, if nothing else changes, you're gonna add about two to five pounds,

sometimes ten pounds, to your lifts. Okay? So if you want to get stronger right away without changing anything else, start taking creatine within two weeks, your leg press, your squat, your lunge, your hip thrust, your overhead press, whatever, you are going to be stronger because they have more of this ATP. Now along with this ATP comes in more hydration. So the side effect being muscles have more energy, but also now contain more of this hydration within them. By the way, this super hydrated state and the ATP fueled energy contributes to nitrogen

retention, which is muscle growth. So it also speeds up the process by which you are actually building the actual contractile tissue, the dry lean muscle tissue. So it's not just the hydration that you gain and your muscles feel fuller and rounder, which is good, but you also speed up and enhance the ability to actually build real muscle through this process. So it's not bloat and again I got to say this again it really frustrates me that supplement companies came out and tried to come up with an angle and what they did instead is they confused and misled so many women and prevented so many women from taking the most effective supplement

they'll ever try in their entire life. By the way, creatine also has tremendous health benefits that don't just relate to muscle and fat loss, which we'll get to a little bit later, and it's actually quite remarkable. All right, last myth. Creatine makes you gain weight. Now, I'm gonna be very clear.

You probably will gain a pound or two on creatine. Okay, why what I talked about earlier this super Hydrated state. So here's where I'm gonna trip everybody out. Okay Right now if you're watching this or listening to this right now, and I were to snap my fingers and just magically make you gain four pounds of intracellular water, of hydration in your muscles. If I just snapped my fingers and gave you another four pounds of water inside your muscles, here's what would happen. They'd feel tighter, they'd feel fuller,

they'd look more sculpted, and, you ready for this? You will instantly be leaner. You are instantly leaner. So a lot of people are like, how does that work? If you gain weight and it's lean body mass, which fluid inside the muscles is considered lean body mass, when you get a body fat test or that's what they're looking at too, if you gain intracellular fluid, if your muscles are more pumped and rounder and fuller, you are now leaner as a percentage. Your body fat percentage actually went down a little bit. Not much, maybe like 0.2,

0.3%, 0.1% to be how big you are, but you actually instantly become leaner as a percentage because of the hydration. So it's actually hilarious. So although your weight may go up on the scale a little bit from the intracellular fluid, the hydration within the muscles again that makes you look better, looks more sculpted, more toned, you're actually going to be leaner and you'll look leaner as a result. I mean, one, I would argue it's more than what you just alluded to, even more than that. Two, you could go test this.

I've done this before. So go take one of those body fat tests, any of your DexaScan or your hydrostatic dunk tank, any of those ones that test your lean body mass, get your body and go in dehydrated. First thing in the morning, don't have any water, don't have any fluids from the night before, test your body fat. Literally the very next day, do it again,

but this time drink a gallon of water before you go do it. That's it, don't do anything different. You're a leaner. Drink it and you will drop a percent or more of body fat. That's how much you can manipulate that. And all that is, is your point is, what you're doing is you're hydrating the muscles. And if you are dehydrated when you go into it in the morning, that means it's all sucked out. So you're gonna read at your lowest lean body mass. You take that same person, no matter what their size is,

and you load them full of water, you now fill all those muscle bellies, which will now register on the machine as lean body mass. So if you want to test this, you can totally test it out. And it does, it looks better, it feels better, but it can manipulate that much. And that extra one pound or two pounds that goes on the scale is good weight. I'm gonna tell you right now, if you if you lost if you dehydrate yourself

terribly right now you would look flabbier. That's what would happen. You would actually look flabbier if you super hydrated yourself not below remember this is hydration you're gonna look leaner even though the scale may look like you gained a pound or two. So most women taking creatine will probably gain a couple pounds on the scale, but they're gonna be leaner as a result. And again, that's the firmness and sculpt that you're looking for and then of course down the line you burn more body fat more effectively. The last myth is that creatine is somehow unsafe or it's risky. I still get this. Hey, I want to take creatine,

what are the risks? I heard creatine is, you know, maybe I shouldn't take it or whatever. Of all the supplements that exist. Or it's not natural, something that's not natural. Creatine's natural, it's natural. In fact, it was first successfully extracted out of meat, because you find it in animal meat, in 1832.

So 1832 was the first time that. I didn't realize it was that far back. Yes. It was studied, the first time it got studied was in 1912. Now the problem, the reason why it wasn't available commercially or whatever, was it was expensive. It was expensive to extract, it was expensive to produce or whatever. But in the 1970s, they started doing studies on animals and humans, but again it was still kind of expensive. By 1990 it started being commercially available because they found a way to get it

and to be able to sell it. But again it was way less expensive than it would have been because they found better ways of producing it. But it's more expensive than it is now. And since all that time we've had over 500 peer-reviewed studies done, probably more, on creatine monohydrate. It's one of the most studied supplements ever, right?

It's probably the most studied ergogenic supplement that exists. It's also not just one of the safest. So, builds muscle, burns body fat, makes me look better. I'm stronger, I perform better. Great. It's not, hey, it's a performance enhancing supplement that helps you burn body fat and build muscle that's safe.

It's, okay, to be clear, a performance enhancing supplement that builds muscle, helps you burn body fat, that also makes you live longer, is good for your brain, is good for your cardiovascular system, is good for your heart, is good for your liver, is actually a longevity supplement. So not only is it safe, but if you take creatine regularly, you're probably going to live longer. The studies on creatine are insane. It shows efficacy for depression, anxiety, improved cognitive function, cardiovascular health, liver health. It's a longevity supplement so

it's not just safe, it's actually good for you. That's where it gets crazy. Creighten is one of those supplements that even if you don't work out, you don't lift weights, you don't care about what I'm saying about muscle building, fat burning, whatever. You just want to be healthier. Take Creighten. Creighten is good for you. I think it's important to address that because I've heard this also. People that are aware that it's derived from meat and oh I eat lots of meat I eat a lot of steak I eat meat every single day so I don't I've that's why I don't really take it in fact there

was a period of time where I thought the same thing too is this I eat meat all day long I eat good a good high protein diet I don't need to take creatine and you don't need to take it right you're probably not deficient in it but I know that a lot of the studies point towards the upper limit of creatine, that there's still benefits as you start getting up to five and 10 milligrams of creatine in a day. And you're, in order to even hit five milligrams of creatine, or grams, excuse me, five grams in a day, the amount of steak, I think it was like two pounds of meat you'd have to eat to get close to that? Yeah, so everybody's gonna benefit from taking creatine. The less meat you eat, the more you'll benefit,

but everybody's gonna benefit. And then now we have studies showing cognitive benefits from upwards of 10 grams of creatine a day. I mean, you're not eating five pounds of meat a day, nobody's eating that much meat. That's how much you would need. So essentially, you're right, most people are not deficient. Vegans probably definitely take creatine if you're vegan. And by the way, creatine is vegan. They synthesize it through

amino acids that are not taken from animals. So you could take it and still be vegan. But oh yeah, benefits from 5 to 10 grams plus for cognitive benefits they're showing now. So in other words, you're not going to get all the benefits from creatine from your diet. This is one of those few supplements that are out there that you actually taking the supplement is a good idea period and end of story. Now one of the, I do want to say this, one of the challenges with creatine in my experience has always been consistency because creatine monohydrate, which by the way, that's the form you want.

Bro, this is why the gummy game is so strong right now. 100%. I don't ever miss anymore. 100%. So it's creatine monohydrate is the form you want. That's the one that's studied. That's the one that's been shown to be the most efficacious. All the other versions that have tried to come out to compete with it, they all suck. None of them are better. Actually some of them are worse. Definitely all of them are more expensive.

Just go Krate-T Monohydrate, that's it, period, end of story. But Krate-T Monohydrate is a flavorless, gritty powder. It's like sand. Yeah, it's like sand. And you know, unless you're like a fitness fanatic or supplement aficionado like me, like a lot of people don't like to pour powder on their face. And if you have to take pills, it's probably like six capsules or seven capsules to get five

grams. So the challenge I've always had with clients was consistency, because you want to take it every day. You have to take it every single day. It's not easy to use one to dry powder and then juice. Yes.

Thankfully now we have companies, one of our partners, Legion, they put it in gummy form. So you think you'd be like four or five gummies, and now you get your five grams of creatine. What's funny is, like you use yourself as an example, Adam, you're wearing consistent with creatine. I see you take it every single day. You just eat the gummies.

It is, the gummies taste amazing, and it's easy. I take six, but I don't ever miss anymore. And I've got one in my room, I've got one right here in the dresser over here, I've got one everywhere in my house where if I had forgot for the day, it's an easy thing to grab I don't need water. I don't need to mix it with anything. It's easy. They taste good. So It's it's interesting to me that we actually took this long to get to that I know and I've been talking about that for a while now that you know, the gummy market is like getting well

I mean there's studies on this Humans are more more likely to be consistent with giving their dog the vitamins and supplements and medication than they are themselves. Yeah, we're terrible at it. And I think a lot of that is, it's just the pills are inconvenient. It's inconvenient. You forget, oh, I don't have anything to, you know, when you finally think of it, it's like it's when you're driving somewhere and it's like you don't have anything to wash it down with,

just becomes kind of a hassle where having something in gummy form doesn't need to be refrigerated that you can keep with you, just throw them in your mouth anytime is just, I don't know, smart, makes it easy. Well, I'm reminded all the time that this whole just like getting everything from your balanced diet, like that is a myth in itself. I mean, our food quality has changed so much over the years. Also. Yeah. So like minerals, for instance, and just what's lacking in the food and the nutrients.

Now we really need to look at supplements and vitamins to fulfill. And so this is one of those that's like, there's so many benefits to it. You just got to make sure that this is part of the process. To me, it's a lot of scientists and doctors agree now, and this will happen in 10 years or so. Creatine will be given in hospitals, it will be given in care homes, it's going to be given

to everybody because the benefits are so far reaching. It's so, again, it's not just safe, it's a longevity compound that it's not just for people who are- They keep finding new benefits. It's just more, recently just a study came out showing improved cardiovascular function. So it's like, if you're not taking creatine, it makes no sense why you're not taking creatine.

Got some questions here. The first one is, is there a best time to take creatine? No, not really. Now there's some studies that show you might Right after workout. uptake most of it, more of it, I should say, post-workout, but the way creatine works is you take your creatine daily and you start to build

these phosphor creatine stores. So in other words, consistency trumps everything. So once you build up your stores, then you just take it every day to maintain those stores real high, and you're totally fine. Post-workout might get those to fill faster when you first start taking creatine, but it doesn't make a difference. You could take it anytime.

Next question, who should not take creatine? There's really a small percentage of people who should not take creatine. One, people who are in active kidney disease, who are on a protein-restricted diet. You know this because your nephrologist says, don't take supplements, don't eat too much protein. We need to really, you're probably on dialysis. So that and you'll know. You'll know because your doctor told you, but you also shouldn't take most supplements in that case. Anyone with like a polymorphism? No. They don't even have those. Nothing, no. Creatine benefits everyone. The only other group, there's a very small percentage of people who will get gastro distress from taking creatine, just like anything, any supplement.

If you take creatine and you notice it upsets your stomach, then you could try taking small frequent doses throughout the day, and then if that still bothers you, then just don't take it. But in my experience, I've actually never had a client had an issue taking creatine, never. Never had anybody who's ever had problem. Even that, it was like just a little different mix to go with it, and they're fine.

Does creatine cause hair loss? This is another terrible, stupid myth. I mean, actually, this was a myth for a while. There was one, okay, so of all the studies, I said 500 peer-reviewed studies. There was one small study that showed a slight elevation of DHT, which is an androgenic hormone related to testosterone. And then what they did is they deduced from that and said, oh, if DHT goes up, then you're going to get more hair loss because DHT is related to hair loss. By the way, hair loss is far more complex than just DHT. Number one, it wasn't this crazy high increase. Number two, no other studies ever shown anything like that. There's nobody in the field that points that study whatsoever. It's total myth that

it causes anything with hair loss. Look, if you like the show, come find us on Instagram. Justin is at Mind Pump. Justin, I'm at Mind Pump. DeStefano and Adam's at Mind Pump. Adam. Thank you for listening to Mind Pump. If your goal is to build and shape your body, dramatically improve your health and energy, and maximize your overall performance,

check out our discounted RGB Super Bundle at mindpumpmedia.com. The RGB Super Bundle includes maps anabolic, maps performance, and maps aesthetic. Nine months of phased expert exercise programming designed by Sal, Adam, and Justin to systematically transform the way your body looks, feels, and performs. With detailed workout blueprints and over 200 videos, the RGB Super Bundle is like having Sal, Adam, and Justin as your own personal trainers,

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