 First question is from that guy KC. How much creatine should I consume and when? I'm a 37 year old male with 16% body fat. Oh creatine the greatest supplement literally the gray Supplement one of the ones that actually works that exists. It works. It's improves your health It's good for cognitive function helps you build muscle burn body fat actually might even raise testosterone anti-inflammatory Yes, I sold creatine, but that's because it's got it's very well studied. It's a very very good supplement for most people to take Dosages, okay. Here's what they typically recommend about five grams a day I think that's a very general kind of overkill I would say if you eat a decent amount of red meat, which already has creatine in it and Your you know average build I would say you're probably okay with about three three grams a day Now if you have a lot of muscle mass You probably want to take a little more than that if you don't eat a lot of red meat Especially if you're vegan if you're vegan creatine makes a huge difference. In fact the cognitive boost studies Are pretty consistent with vegans if they take creatine they get a pretty measurable Cognitive boost from taking it so anywhere between Three to five grams a day is probably the best now don't most I think almost every one I've ever seen whether it be pill or powder the serving size is normally five grams Yes, you don't see any problem with somebody taking two over if that even if they eat I'm just saying from a saving because by the way the amount of steak you have to eat just to get three grams of creatine is a lot It's like a pound. It's a lot. It's a pretty bit. It's more than that to get three grams Yeah, yeah, how much how much creatine dug in a pound of steak if you could look that up because I think it's around You're right. I think it's like yeah Yeah, so I would only recommend if it's someone's like you eat red meat every day at least once or twice Then maybe you can go lower. Otherwise, I normally just tell people five grams. Are they still promoting a loading phase I remember doing that when I was younger and I remember even excessive about getting yeah So so you sell tech the ones that it first. Oh, wow. It's like five days of loading You know, it's almost like double triple the dose. Yeah, so so I want to address that but real quick one pound of raw beef or salmon One to two grams of creatine. Yeah, you're right Adam. So it's not that's a lot too by the way Yeah, I mean a pound. Yeah pound So most people a big serving of meat is like eight ounces You're gonna be eating at least two servings of probably steak or salmon. I eat at least a pound a day So I'm somebody which a lot but most people don't now back to what you're saying Justin the loading phase So a lot of companies will promote what's called a loading phase where for the first seven days of using creatine You take 15 to 20 grams a day and then you back down to five grams Now the reason why they promote this is studies show so here's what happens to creatine, right? You take creatine and you start to saturate the body with with this creatine And there's a certain period of time that it takes to saturate the muscles after that you're taking creatine Just to maintain that saturation level Loading saturates the body a little bit faster. So will you get that saturation faster from loading? Yes, is it that big of a difference enough to waste that much creatine? Not in my opinion. It would make me sick. Yeah. Yeah, it's just not worth it from that perspective now To that point though, you would say that it's pretty important to be consistent though with it when you take it Especially the beginning, right? Yes, five grams. I always say five grams a day It's a good, you know anywhere between three to five grams every single day is the way to do it now What about time to take it now in the past? I would have said it doesn't make that big of a difference I say post work. Yeah studies now are showing that post workout You utilize a lot more of it by taking it right after I feel like that's kind of common sense Yeah, I mean that's like you when you are when you're depleted like that like your your muscles your cells everything's like Yeah, they're all like a sponge ready to suck up any sort of nutrients or supplement you take So here's a here's a little muscle boosting hack for those you that are that are watching or listening right now That really want to you know feel and see an effect from natural means Try this post workout take your five grams of creatine and also consume a good four to six hundred milligrams of cholesterol so egg yolks or You can do organ meats or whatever cholesterol it's got a muscle building Effect it's got a protective effect the creatine gets absorbed by the body and you do your body does utilize Cholesterol as you're recovering or whatever so do those two things Try that for like a few weeks and watch what happens. Didn't you didn't you bring up a study a long time ago of? Actually combining that with red light to red light. Okay, so right so that is not like the monster Yeah, so red light therapy increases the ATP production of the mitochondria in your cells This is why it that's why it works right so it makes sense to combine it with creatine because you're trying to boost ATP Red light plus creatine you should have this kind of synergistic effect and I've experimented with it. I love it