Creatine has been studied for decades. The dosing evidence is settled, the mechanism is understood, and the safety profile in healthy people is clear. Yet advice on whether to take it, how much, and what form still varies widely in practice. In this episode, Professor Jose Antonio works through where the confusion comes from - and what the research actually shows.

Professor Antonio is the co-founder and CEO of the International Society of Sports Nutrition, a professor at Nova Southeastern University, and the author of over 300 peer-reviewed papers on sports nutrition and supplementation.

You'll learn:

• Why the evidence doesn't support the kidney damage claim for healthy people - and what studies at 3.5g/kg found

• How to evaluate the mTOR longevity argument

• Why elevated liver enzymes in trained individuals often reflect adaptation, not pathology

• How creatine works - and what the water weight argument misses

• Why creatine monohydrate remains the evidence-supported form

• Whether higher creatine doses for cognitive function are worth it

• Why there is no compelling reason to cycle creatine on and off

• Which supplements the evidence supports for healthy aging

• When HMB and essential amino acids are worth considering

• How to assess whether a pre-workout is properly dosed

Key insight: The argument against high protein intake - whether on kidney or longevity grounds - consistently runs into the same problem: the people consuming the most protein tend to be those exercising the most and carrying the most muscle mass. Separating protein from those variables in clinical endpoints is not straightforward, and Professor Antonio argues the trade-offs involved are not what the critics assume.

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Topics: creatine, sports nutrition, protein intake, kidney function, mTOR, longevity, sports supplements, Jose Antonio, ISSN, healthy aging, omega-3, vitamin D, HMB, glucosamine, pre-workout