In this Optispan episode, the host tackles a viral trend claiming that massive creatine doses can supercharge strength, reverse aging, or replace caffeine. Drawing on physiology, clinical research, and sports-science data, the episode breaks down what creatine actually does, how much the body can use, and why megadosing is not just ineffective but potentially counterproductive. The conversation also explores common myths, proper loading strategies, and the state of longevity supplements more broadly.

Key Points:

Creatine is a well-studied supplement, but the body can only use so much — making megadosing pointless. A standard daily dose of 3–5 grams is enough to support muscle performance, cognition, and energy metabolism. The episode urges listeners to ignore supplement hype and rely on evidence-based dosing rather than extreme trends.

• The Science of Creatine Saturation: The body can only store a limited amount of creatine in muscle cells; once those stores are saturated, extra creatine simply cannot be used — meaning megadosing offers no additional benefit.
• Why Megadosing Doesn’t Work: High doses don’t accelerate muscle loading, don’t improve performance beyond normal dosing, and may increase side effects like bloating, digestive discomfort, and water retention without any added strength gains.
• What Actually Improves Performance: The standard evidence-based protocol — 3–5 grams daily — is sufficient to raise phosphocreatine levels, support high-intensity training, and provide cognitive and recovery benefits.
• Creatine and Longevity Claims: The episode debunks exaggerated claims that creatine “reverses aging” or works like a stimulant. While creatine does support mitochondrial function and brain energy metabolism, the effects are modest and nowhere near caffeine-like boosts.
• Brain Health- Real but Limited Benefits: Creatine may help during sleep deprivation, support older adults, and offer minor mood or cognitive benefits — but megadosing does not amplify these effects.
• Supplement Misinformation & Marketing Hype: The host highlights how supplement influencers misrepresent research, often confusing short-term loading studies with daily use recommendations, driving unnecessary or unsafe “biohacking” trends.