 Next question is from Zellin Castillat. How much and when should you drink creatine in order to use it to its maximum potential? I love the creatine questions because it's proven to be aside from supplements that will meet some kind of nutrient deficiency, besides that there is no supplement that comes close to in terms of proven benefits to creatine. It's the most studied ergogenic supplement. There's got to be, I don't know, thousands of well-done studies on it. It used to be thought that creatine just improved strength and muscle growth, but now we know it improves cognitive performance. It's got antioxidant properties. It helps with heart health. It may help with testosterone production. It may help with bone density. So it's just this incredible supplement that I think a lot of people could benefit from. I remember our coaches were super worried about it. It was some kind of anabolic steroid that we had to be concerned with and we had people come in and talk to us about it and finding out who's using it because it was effective. It was one of those supplements that actually had something positive as a result, especially strength-wise that we noticed from taking it. It's the most studied. It's the most recognized in terms of its benefits. I think the exciting part is the cognitive stuff and the wellness aspects of it that we're just recently finding out. That's what I'm most interested in that. Do you think that we're going to see that? Do you think your health and wellness people are going to be promoting creatine? It's already happening. Are you seeing that? People that I know in the wellness space that are in the up and up who tend to be the first ones to put things, they'll sell supplements that are for health and you'll see now there'll be a few ingredients and one of them will be creatine monohydrate. These are wellness supplements. They're not even selling them to people who are trying to get bigger and stronger. They're selling them to people who want to improve their overall health because remember creatine, it increases ATP. ATP is produced by the mitochondria of your cells. All the mitochondria of your cells, those are the cells, powerhouse. Creatine literally on a cellular level, because you've heard in the wellness space a lot that it's so important to improve mitochondrial health. If your mitochondria not healthy, cancer risk goes up. You age faster. You feel worse. We got to make the mitochondria healthy. Creatine is part of that. It'll improve the health of your mitochondria. They're even starting to include it in some of these formulas for geriatrics. What are they called? The homes where they put retirement homes. They are starting to use creatine to improve function and health. Like muscle sparing or what? Muscle sparing. Cognition is the big one. Heart health is another big one. They're noticing that when people take creatine that they're... Well, the intracellular fluid does that help too with joint pain? That's a good question. I haven't seen anything like that. Now, the dose is three to five grams, right? Is that what it is? Yeah. Traditionally, it's five grams, but I just read a study that showed that people got great benefits from two grams. Just taking two grams a day, every single day, and they got really, really good. Now, most all your supplements that be either powder, form, or pill, they are in five gram doses, most of them. Normally, what I would tell clients is three to five, and I'd say you could do three if you're already like a heavy steak eater. You eat a lot of red meat. If you eat a lot of red meat, then you probably don't need five. Otherwise, you could probably take the serving size of five every day and you're fine. Yeah. There's that, and then there's the how much muscle mass you carry. If you're a very small, petite person, then less creatine would be fine. Oh, interesting. I wonder what about somebody who's like a massive bodybuilder? Then they would need to take five or maybe even 10. Where you're storing a lot of this is in the muscle. This is why back in the day... Do you have any idea what most of the studies are done on? What size? No. All the studies will do five grams. No, no, no. What type of person? Because if your studies are showing five grams, and they take an average person who's 180 pounds and only has 75 pounds of muscle on them, that'd be dramatically different than a guy who carried 200 pounds of muscle on his body when he's body. Not specifically, but most studies are done on college-aged men. That's usually what you see. When you read studies, those are the people that volunteer for studies or college-aged guys. They need 50 bucks. They need 50 bucks. Yeah, they're the same ones that are signing up for like donating their body to science to get paid like 100 bucks. Yeah, or get injected with some weird thing. They're core risks and they get 50 bucks. But the more recent study showed two grams with everyday people, including athletes, had great benefits. So I think five grams is fine. There's no... All the studies that have been done on creatine, actually not all of them. Most of them were five grams. None of them showed adverse effects or anything like that. So you're fine taking five, but I don't think most people even need five, especially if you're not like... You don't have a ton of muscle. And like you said, if you eat a lot of food that contains creatine. And what they used to say back in the day, and some companies still say this, is do a loading phase of 20 grams a day for a week and then go to five grams. And what this does is it gets your stored creatine levels, if you will, up faster. Because once you get up to a certain level, then what you're doing is just maintaining that. But to get it up faster, you could take more. I disagree with that. I don't think that's necessary. There's a waste of creatine. Plus it's harsh on your stomach. Yeah, I don't think that's... That whole loading phase thing. No, I think two to five a day. That's it. And I don't even take it every day. I take five grams and I take it five days a week. Saturday and Sunday usually don't take it.