The REAL Science Behind Creatine

In this episode of Mindful Paths, Nick and Hari take a clear, research grounded look at creatine and why it may be one of the most misunderstood yet evidence backed supplements for both physical performance and brain health. Is creatine really just for bodybuilders, or has it been unfairly dismissed because of outdated myths and poor marketing? Nick and Hari break down what creatine actually does in the body, how it supports ATP production, and why decades of research continue to show benefits for strength, power, recovery, and training quality. They also unpack common concerns around water weight, kidney health, bloating, and hair loss, explaining what the science actually says and who should be cautious. The conversation compares creatine monohydrate to newer forms like capsules and serums, discusses loading versus steady dosing, and explains why simplicity, testing, and cost effectiveness matter more than flashy supplement claims. Zooming out, the episode uses creatine as a lens to question modern supplement culture and lifestyle driven deficiencies. Through reflections on aging, cognition, stress, and a desert island thought experiment, Nick and Hari explore which supplements truly earn their place and how to think more clearly about health, performance, and longevity in the modern world. Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday/ Transformational Coaching with Nick or Hari Enquiries: [email protected] Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios/ Visit: https://harikalymnios.com 0:00 Preview & Intro 3:39 Why creatine matters 5:12 Performance and recovery benefits 7:36 Brain health and cognition 8:52 Safety, side effects, risks 10:40 Strength and muscle gains 12:31 Aging and disease research 13:56 Dosing and water weight 16:05 Powder vs capsules 22:45 Creatine for everyday health 25:20 Creatine serum myths 29:08 Cost and product quality 33:20 What to look for 38:54 Supplements vs natural living 41:09 Desert island experiment 49:18 Media trust detour 51:52 Training, sauna, sleep