 First question is from Alfonso morning. Should I take creatine if I'm trying to lose weight? Yes, you should creatine because creatine Promotes muscle building right and it does so through a few different mechanisms One is through the the replenishing of the ATP ATP is in muscle energy. That's responsible for strength When there's more ATP, you're gonna be a little stronger that sends a louder muscle building signal it also Volumizes it's called cell evolumization right volumizes the cells and muscle because it attracts more water So this isn't bloat. So it's not like you're bloated where there's water outside the muscle, but rather the muscle itself Has more fluid within it that also Stimulates a little bit of muscle growth. It speeds up recovery. So your body recovers a little faster and then indirectly from this It'll help with fat loss because as we've talked about on the podcast, you know, at least a million times Building muscle is a very effective way to burn body fat through the metabolism boosting effects and and by the way you any time your Your whether you lose trying to lose weight trying to gain weight doesn't matter Your goal should be to build muscle because building muscle, of course contributes to weight gain, right? So you're trying to get bigger. You want to build muscle. Obviously, that's easy But even if you're getting leaner you still want to do things to try to build muscle now You might not build muscle because it's hard to build muscle while you're getting leaner But at the very least you minimize any muscle loss which tends to be inevitable With a cut so creatine at the very least Especially if you're advanced will prevent some of the muscle loss That's almost inevitable to happen when you're on a cut. I think this comes from the The fear of the water retention still I was actually just talking to A listener of ours who's also getting ready for a show right now She's in fact. She's in peak week right now And she was like asking me questions about the information that her coach was giving her and her coach was Pulled her off of creatine The the final two weeks and I said to her why He was well, he he wants to cut back on the water retention I said, well, it holds water in your muscle bellies. You you want that like that's a that's Advantages when you're on stage you want to be ideal for performance. Yeah. Yeah, ideal for performance Ideal also for looks. Yeah, you know looks. Yeah, you want you want to hold the water in your muscle bellies and his argument back to her was that the it does not Your body doesn't dictate where it's going to hold water it holds water everywhere That's not how it works. I know I said it's absolutely the opposite of it You in fact you taking creatine will help ensure that the water is being held in your muscle bellies versus it being Substitaneously held so That's I think that if and then you're talking about somebody who's helping Competitors coaching lots of people and people are looking up to for information. So there's still this idea that creatine blots and holds water in your body and it does but in the muscle bellies and that is something That you want it's the same thing that I used to think it's ridiculous when you'd see the amount of water that these competitors Would cut now I reduced my water intake But I would not cut it completely because I wouldn't want to have what they call the flat look when I get up on stage I want my muscle bellies full Of water and carbohydrates. And so the idea was to deplete leading into it and then load With some water and carbohydrates. So it fills that out Didn't you even increase your water intake substantially so that way you could kind of bring it back to baseline going into peak It's exact. I did this exact same thing with sodium. So I for most of my prep I would sodium load and water load So my body would get used to my and I'd get all the way up to three gallons a day So I was drinking three gallons a day. I don't remember the exact milligrams But I was doing at least two three acts the amount of sodium that was normal for me I was adding like two big old dill pickles a day and then Salting a lot of my food and stuff. So I was doing that all the way and then what I all I did when I got to Peak week was I pulled back on it. So I didn't cut sodium I just went from Doing two to you went from excessive to normal. Yes Because I you still want that and by the way, this is information that adam is sharing For most of you listening and watching doesn't this doesn't not important for you Right, it doesn't matter. I know people and this is this part in ways the hell out of me people be like I'm gonna go to the beach, uh, you know on friday. Should I You know watch my sodium and my water on tape that only matters if you're shredded like you have to be really really lean Like yeah single digit body fat percentage Then it matters But if you're just lean or if you're not lean It makes no difference and so watching your sodium intake and manipulating your water In order to look better at the beach Waste of time and the same thing goes for this creatine question If you are afraid of holding a little bit of extra water But your goal is to lean out and build muscle Creatine is a great idea. Yeah, and again, think of it this way. This is a good example, right? Imagine a balloon, right? If I blow a balloon up with air It looks fuller and tighter if I let the air out it gets flabbier and squishier, right? That's what happens with the water That creating attracts within the muscle. So it'll make your muscles appear fuller Rounder More developed. It's not the same as bloat bloat is outside of the muscle under the skin Which looks totally different. It's not the same whatsoever. And so and here's a problem You keep putting in people's heads Creatine will make you bloat it create you and then you get a girl Especially a female is what they worry about right then they take creatine and they see the scale go up a pound or two Which will happen, right? If you take creatine, you'll probably go up on the scale By about a pound or two, but it's not again. It's not bloat. It's not body fat It's intracellular fluid in the muscle But they work then they'd see that and they freak out. Oh my god. You're right. I'm bloated. I'm not gonna Let's stop taking this. No Creatine is of all the supplements that exist all the non hormonal supplements In other words, all the supplements that are not anabolic steroids It's the by far. There's nothing that comes close to as effective The the effects that creatine has on body composition building muscle Burning body fat improving performance. It has health benefits. It's good for the heart It's good for the brain So it's it's a supplement that I pretty much recommend to anybody to take You don't have to take it by the way It's still a supplement. So it's not as important as food and all that stuff But it's one of those supplements that everybody could probably Benefit from with very small exceptions, right people with kidney disease Or some people just their gut doesn't respond well to it But aside from that, it's a great supplement to take whether you're cutting or gaining