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Creatine dosage is also correlated with the level of weight weight training that you do. I'm 155 lb and even just 2 grams a day overwhelms my system if I'm not working out on the day that I take that dosage. Unfortunately, I don't hear many people on TH-cam talking about adjusting your dosage daily according to your workout schedule. I feel like other crap when I take large amounts of creatine and I'm not utilizing that creatine through intense exercise
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
00:02 Supplement to boost workout performance and overall mood 01:37 Omega-3 supplements important for mood and overall health 03:07 Daily creatine intake is effective without the need for 'loading'. 04:31 Optimal creatine dosage based on body weight for enhanced performance. 05:58 Adjust creatine intake based on body weight 07:26 Rhodiola Rosa as a cortisol modulator 09:08 Roda Rosa can enhance fitness performance 10:48 Rola Rosa can boost workout performance with focus and intensity Crafted by Merlin AI.
*Gym performance The three suppliments are -1. Omega 3 - (too many benefits to list) -2. Creatine monohydrate - (many benefits for cognition and gym and strength) -3. Rhodiola Rosea - (decreases fatigue, increases endurance , increases daily energy)
A lot of men today have suboptimal levels of testosterone, a lot less than their fathers or grandfathers had just 30-50 years ago. There are various reasons for this. One factor that is oftentimes neglected is endocrine disruptors in our environment (i.e., xenoestrogens, BPA, phthalates, triclosan, etc.), phytoestrogens in food (i.e., soy, which is present in almost all processed foods), and hypothyroidism (subclinical or autoimmune Hashimoto's disease). To increase testosterone levels naturally, including libido and erection quality, and reduce chronic inflammation: • Get enough daily sunlight. • Vitamin D3 (especially during the winter or if you live in a northern climate). • Zinc picolinate (20-40 mg per day). • Magnesium glycinate/citrate. • Resistance training (3-5 times per week for 45-90 minutes max). • Adequate neuromuscular recovery (e.g., don't overtrain). • Adequate (quality) sleep. • More healthy fats (monounsaturated and saturated fats from sources like grass-fed red meat, pasture-raised eggs, fatty fish, organic full-fat dairy, coconut fat, avocados, cocoa butter, certain nuts and seeds, etc.). • Increase dietary cholesterol intake through nutrient-dense, whole foods. Cholesterol is the building block of all steroid hormones, including androgens such as testosterone. • Manage stress. Do what you have to do to keep it under control (i.e., meditation, yoga, nature walks, relaxing music, massage/reflexology sessions, adaptogenic herbs, etc.). • Chronically elevated cortisol levels disrupt the HPT (hypothalamus-pituitary-testicles) axis and deplete your body of the very resources it needs to produce androgens like testosterone and DHT. • Eat enough quality calories (not all calories are the same!). • Avoid large or prolonged calorie deficits. • Eat adequate amounts of each macronutrient (protein, carbs, fats). All of them are important in their own way and serve specific physiological functions. Beneficial Supplements: • Shilajit • Ashwagandha • Maca • Taurine • L-Carnitine (increases androgen receptor density) • Creatine • Tongkat Ali • Fadogia Agrestis • Black Ginger • Pine pollen (contains natural androgens) • Boron (increases free testosterone) • DIM (natural anti-estrogen) "The Testosterone Advantage" by Timotheus Ray is a nice read on male health and hormone optimization.
Shilajit is such a good supplement. You have a good list, one you might want to try is Cordyceps. Game changer for athletic performance. It really helps increase your VO2 max.
Took creatine for years with no issues, then it began to upset my stomach. Read that it will not dissolve in cold water. I heat a coffee cup portion of water in the microwave, then add creatine and stir. Works great, no more gi upset.
@@antoineford1185 , Good for you, look at the data. "Two-thirds of the athletes (61%) reported at least one or more GI symptoms in general, and 50% reported at least four moderate complaints. Seven athletes (16%) reported ≥2 severe GI symptoms with 5-13 moderate complaints. The most reported symptom was stomach pain (39%, n = 17), followed by hunger pain (36%, n = 16)."
a tip for the creatine is to use it luke warm or slightly warm water until it really dissolved. if you drink it while it still not entirely dissolved one might get these stomach problems
I had to stop taking rhodiola rosea because it worked way too well. I’d take it like 10 minutes before heading out to the gym, and even when Id finished a really intense heavy resistance workout, I’d leave the gym without a drop of sweat on me and feeling like I hadn’t even worked out. I love leaving the gym feeling exhausted and getting that psychological sense of reward for working out hard, so I stopped taking it. But it works EXTREMELY well.
I'm 53, I take tongkat Ali and Fedogia Agrestis. My T level was 375 before I started it. Just had my blood work checked and my T level is now almost 800. This stuff works.
@@joeyGunz1-w1r I cycled off for longer than I intended to, maybe 6 months. I was taking it for 3 months when I had my blood drawn. I only intended to cycle off for one month.
Creatine, glutamine, Ionized protein powder, omega 3, multi, vitamin C along with about 1 to 1.5 grams of protein per body pound took me from 165 to 205 in just under 2 years. I trained like a powerlifter going every other day. The third week of each month was quick burst movements in any order. I never pyramid down and I changed my rep range every month. I took creatine with a mouth full of real grape juice for insulin response.
Kudos to Andrew for mentioning the possibility of GI distress from taking creatine, especially early on. I did not see that warning in the dozens of articles and videos about creatine I researched before taking it and got bad nausea, malaise, flushing and diarrhea when I took the first standard dose. I later learned that GI side effects are common and I needed to start by taking smaller doses with food to build up tolerance.
I honestly was watching this just to see what you said and then recommend Rhodiola because I did not think you would know about it and how great it is. I could play 7 to 10 games of full court basketball when I was drinking Rhodiola. I would play at the 24 hour fitness. That stuff really gives you energy to just keep going and to not crash.
With his stature and heavy jaw-line this guy could be the non marvel universe version of Thanos, still an absolute beast of a human but in a nice guy who helps humanity kinda way
This man is intelligent, but keep in mind, Chronic Kidney Disease has reached an all time high in the USA and there is a correlation between creatine use and low eGFR. For many, kidneys can't break down the excess protein, that's a problem. Kidney Disease is irreversible and a life ending condition, so if you take creatine make sure you are getting your eGFR tested twice a year. I am one of those people, my Creatinine (not to be confused with Creatine) level is high, therefore my eGFR is borderline low. Being that my natural Creatinine level is already high, I build muscle very efficiently(some could say 'too efficiently') Stay away from creatine if you have a high Creatinine level.
Yeah my Creatinine kinase levels have been high the last 4 years. Also protein in my 24 hour urine test. I did have a CT scan of my kidney because of Hydronephrosis. Nephrologist says everything ok for me to continue with high protein intake 200g-300g per day. Going to cut back on the protein but it’s hard because I need to eat over 3,000 calories per day and I have type 2 diabetes- controlled by diet. I bought some Creapure Creatine and did one day then stopped after reading your comment. (So thanks for the info). My next blood work is in July. Thanks for letting everyone know.
I'm 38, trained weights for 18 years, taken steroids majority of the time, you can't beat annavar, creatiene and seven seas omega fish oils if your trying to rip up,8 pack for days
A lack of data usually means the companies haven't funded a study. For example, why fund a study that may show Creatine causes hair loss. Always treat data with caution.
True but I don't think he means it like that. There are tons of studies and data recording all effects of creatine including hair loss. He means the data doesn't back that claim up. He's just super formal and covering his ass so he won't say flat out it doesn't cause hair loss
The best form of Creatine is creapure Creatine mono hydrate. As with everything these days. Firstly whatever brand you use try it first because not all Creatine is the same even though it’s labelled as the same. After researching lots about Creatine the research I found explained that the best pure form of Creatine is creapure. It’s Creatine in its purest form. For me it works best in a sweet warmed juice apple juice I found to be the best. In coffee with brown sugar if one must use sugar.
@@frankhabermann9083Bro! 1000 mg of caffeine holy eff that can kill some people! I personally stay around 120 mg or less for the whole day, distributed between multiple drinks. I drink Zevia, Green Cola, and Matcha green tea sometimes. If i take 150mg-200mg or more, i dont feel as good and it affects my sleep. I always stop caffeine consumption around 11am. So i have it dialed in really well. If i took nearly 1g, i think id be in the hospital.
I have asthma, and when I took creatine, it induced mild wheezing. I did some research and found that there are papers that mention it could cause asthma symptoms.
I mix it with coffee. Caffeine is in the same class of drugs as aminophylline. It's a bronchodilator, so it opens the lungs up. That use to be a front line medication for asthma until Albuterol came along.
Thankyou. I'm so sick of telling ppl that individual body weight and metabolism makes a difference to dosage. Plus dose depends on what other supplements you're taking and activity level. Everybody needs different amounts of vitamins and minerals 👍🏾👍🏾👍🏾
I take Creatine at every workout before and after 5g, it’s part of my pre workout cocktail. I take 100mg of DHEA I recently started taking Tongkat Ali with Fadogia Agrestis Because you “highly recommended it” to boost test levels. At 71 I needed it. And I also added HMB This combination gave a big boost in my workout repsI got 3-4 more reps than normal. It is working good. PS I take Artic Krill Oil it’s best ! Vitamin D3 and Magnesium. That my perfect ratio …… 💪🏻
I second Mochazilla's suggestion. Vitamin K2-mk7 is said to work with vitamin D and magnesium to get calcium into your bones and such. Give it a try and good luck!
@@nickolasrichmond8739 Yes exactly. And ive learned that D3 with insufficient K2 can result in excess calcium floating around in your blood stream, which could potentially be hazardous to your health.
@@sukhrajjhawar6644 my breakfast: fresh Ginger,mixed with a lemon,berries and ashwaghanda powder... Proteins and high quality carbohydrates .... Since I take Supplements as Tonkat Ali and Vitamin D3 as well and basically do sports frequently,my Libido is better then a long time ago... I am 45 years old
I’m not sure if Rhodiola Rosea is the best choice for many people. Here is the problem and I could be wrong in my reasoning but I have done blood work well over 1000 times as a functional specialist. You are assuming that the personal is in adrenal stress (elevated cortisol) but if they have Adrenal Fatigue (burned out adrenals from too long at being overloaded), then you can make them worse. Harder to maintain BP, pulse elevates to keep BP up, drowsiness, increased risk of injury as you are not able to keep up the damage-inflammation-repair cycle. I see this frequently with patients. However, this happened much more with Ashwagandha. It’s possible that I am missing something with the Rhodiola but I don’t believe so. The other problem is MDs,DOs and especially Nurse Practitioners have zero training on it. Did I say none? Yeah. None. Naturopathic medicine trains in it but I still see some ridiculous stuff happening from them. I have a patient, very wealthy, lost 65 pounds but his naturopathic doctor had him on Ashwagandha…his cortisol level was less in the morning as it should have been close to bedtime. Testosterone conversion of total to free was horrendous. It will take me a year or more to fix this treatment error (unfortunately, it’s common). I definitely respect Dr. Huberman. Brilliant guy. However, in my opinion, you do want the adrenal response when you’re doing the activity so you can reduce the inflammation properly so you don’t get a repetitive injury. People get injuries a lot of times because they are unable to recognize overtraining. Just like sleep and diet, overtraining is a guideline to determine a person‘s limits. This is why you have patients who say that “the doctor told me to start exercising so I can reduce my blood pressure or cholesterol, etc.” but then they end up with a injury 6 to 8 weeks into their lifestyle change. If you don’t properly inflame, you will not get that signal to say I’ve had enough. This is why you can’t do benchpress seven days a week. On average, a person has had inflammation process/progress for around 3 to 4 days, but then have the ability to do the activity again. This is the whole premise behind working a body part twice per week.
Caffiene, Creatine, Fish Oil, Vitamin D3 are the only supplements needed for muscle building next few are Conditional supplements which is Carbs, Protein and Vitamins Minerals which can be covered with Food itself. Everything else is just not having that high potential of being called the Ultimate Muscle Building supplement.
Caffeine does nothing for muscle building. That’s a nonsense statement. Probably detrimental for a lot of people because of its effect on your sleep where you’re build your body back up
Creatine grams to teaspoons or whatever I weigh 275 lb and I know it depends on the density would depend on the weight would depend on how much goes into a powdered measurement.
You should really start using going to failure more sparingly. You wont recover if your gojng to failure almost every set. Im 45 and i lift heavy but only go to failure once in awhile. Leave one or two in the tank and go to failure if you want to only once in awhile. It's actually been proven that going within 1 to 3 reps from failure will give just as good of a response as pushing to failure but easier to recover from
Problem is that most people have no idea what true failure is, so how would they know what 1-3 RIR even feels like? I think even many semi trained gym goers don't know what true failure is. I've seen people go to the gym for years and make 0 progress.
I just mix my creatine with my BCAA’s in a bottle of water and drink it while I workout. Also don’t forget to cycle on and off creatine supplements or else you’ll make it hard for your body to obtain creatine through natural sources such as red meat.
Supplements are needed for muscle gain to fill nutrient gaps, increase protein intake, enhance performance, improve recovery, support hormonal balance, increase caloric intake, and maintain hydration. They provide a convenient and effective way to support muscle growth alongside a balanced diet and proper training.
Omega-3 Fatty Acids: Huberman emphasizes the importance of supplementing with 1-2 grams of EPA (a form of Omega-3) daily, as most people do not get enough from their diet. Omega-3s benefit mood, neurotransmission, cardiovascular health, and reduce inflammation. Creatine: Creatine is not only beneficial for muscle performance but also for cognitive function. Huberman explains that creatine should be dosed based on body weight, with larger individuals needing up to 10-15 grams per day. Creatine monohydrate is the most effective and cost-efficient form. Rhodiola Rosea: This supplement modulates cortisol and improves performance in high-intensity workouts by reducing perceived fatigue and enhancing recovery. Huberman suggests taking 100-200 mg before such workouts to boost focus and endurance without excessive fatigue. He also stresses that these supplements should complement a balanced diet, good sleep, and sunlight exposure, not replace them.
I agree. The Creatine powder just looks so synthetic and natural 💀... I don't trust fish oil as well. If the local grocery store sells the consumer processed, unhealthy carcinogenic salmon. Why don't we ask selfs what might be the ingredients in those omega 3 capsules?
1) are you eating enough? 2) are you getting enough sleep? 3) are you consistent with workouts? 4) are you progressively overloading? Once you can check all these points, that's when you worry about the "supplements" Nick.
I have lifted for over 30 years and am 6’3” 325 lbs and Bench 550 lbs on a Hammer Strength machine. I have used creatine off and on for nearly 30 years since it came out when I was 15 and have used up to 20g a day and absolutely no results ever occurred if that answers your questions. Nick
Aahwaghada should only be taken when needed. Like for sleep issues or stress ( lowers cortisol). Chronic use of ashwaghanda can cause anhedonia.... .emotional blunting where you feel no highs or lows. Extreme chronic use can permanently remodel the brain. Not so good.
My advice, Eat fibrous foods like chapati of wheat, millets Drink buttermilk daily, Eat soaked 20 almonds daily, Ashwagandha is good supplement to be taken in winters only.
Grocery store buttermilk is just non-fat and low-fat milk with vinegar and lots of chemicals. If you make it yourself, its just the water left over when making butter from heavy cream
I'm 5'11, weight hovers between 215 and 220, age 71. Doing resistance workouts at home. Suppose I take 10g Creatine on workout days and just 5g on non-workout days. Non-workout days usually include a 10 to 12 mile bicycle ride? I've been taking 5g with good results and I'm wondering if 10g would provide further benefit.
Rhodiola rosea, dont hear that everday. Its a succulent, grows well is sand higher altitude. You grow the root. Takes 4-5 years to harvest. 30k per acre(30k per 5 years still 6k an acre 👀)
Anyone taking high dose Omega 3 should be aware that it can increase chances of atrial fibrillation. There is a strong association in some people. I developed AF on 1g and was told to stop by my doctor.
When I was in high school in the late 90s, I use to put a spoon in the container and just put it in my mouth and start drinking water fast. 😂 I never had any issues.
Maybe you had a previous condition that you were not aware of.. creatine is one of the most studied supplements and in healthy adults it is safe and shouldn’t give you any kidney issues
"Creatine kinase promotes the growth of a variety of tumors. Creatine-mediated metabolic crosstalk between adipocytes and tumor cells promotes the growth of obesity derived breast cancer. Creatine promotes invasion and metastasis of colorectal cancer, breast cancer and pancreatic cancer."
Brother, you are my God me and my friends my girlfriend, my guy friends we all sauna we all live in Lake Tahoe. We adore you. What’s with the background music? When did that start? It’s nothing but distracting. I can’t even hear you anymore because I just hear your little music in the back the music you’re killing the podcast.
Don’t buy fish oil for omega3, but plant based capsules. It’s made from seaweed, so no fishy flavor and it’s healthier. And it’s much better for the environment and fish population!
Rhodiola might stimulate the immune system. This might worsen autoimmune diseases, such as multiple sclerosis (MS), rheumatoid arthritis (RA), and others.
I was taking 10mg of creatine a day and started getting weird muscle cramps - not painful - just little ones in my hands and ribs. I took a month off and am back on with 4mg - no cramping side effect. I'm at 180# is that "normal?"
10mg or 10 grams, there's a big difference. I'm going to assume you meant 10 grams, because 10mg wouldn't do diddly shit. But most folks that get cramps are not hydrating properly when taking creatine.
I love creatine and it works every time. However I get super thirsty when I take it. Any reasons or any way I can avoid it? Im taking pine pollen along with boron and tongat ali. Damn i feel like im 16 again, and ive just turned 40. Any potential hazards with my supps?
I trier creatine monohydrate and it made my hair and skin itchy and dry and hair loss so i stoped it otherwise i felt the difference being on creatine and not more power and énergie
Join Our Patreon! If you want to learn how to make a faceless TH-cam channel like RESPIRE, this is the place. We offer both Group and Individual AMA sessions where you can ask Mark, the creator of RESPIRE, any questions you like. Join here: www.patreon.com/RespireOfficial
Creatine dosage is also correlated with the level of weight weight training that you do. I'm 155 lb and even just 2 grams a day overwhelms my system if I'm not working out on the day that I take that dosage. Unfortunately, I don't hear many people on TH-cam talking about adjusting your dosage daily according to your workout schedule. I feel like other crap when I take large amounts of creatine and I'm not utilizing that creatine through intense exercise
A book that changed my life in ways that I never could imagine is "Secret Testosterone Nexus of Evolution".Drop whatever you're doing right now and go find that book. Trust me after I implemented things from the book my testosterone levels went beast mode
00:02 Supplement to boost workout performance and overall mood
01:37 Omega-3 supplements important for mood and overall health
03:07 Daily creatine intake is effective without the need for 'loading'.
04:31 Optimal creatine dosage based on body weight for enhanced performance.
05:58 Adjust creatine intake based on body weight
07:26 Rhodiola Rosa as a cortisol modulator
09:08 Roda Rosa can enhance fitness performance
10:48 Rola Rosa can boost workout performance with focus and intensity
Crafted by Merlin AI.
I've never heard of Rhodiola Rosa. 😢
Ashrawagandha❤ , herbs use in Indian medicine
Great job
@@Asiansxsymbol Rhodlia Rosa, a Tibetan herb used for treating high sea level syndrome
@@Asiansxsymbolshe's heard of you...
*Gym performance
The three suppliments are
-1. Omega 3 - (too many benefits to list)
-2. Creatine monohydrate - (many benefits for cognition and gym and strength)
-3. Rhodiola Rosea - (decreases fatigue, increases endurance , increases daily energy)
What are your thoughts on test based nutrition?
A lot of men today have suboptimal levels of testosterone, a lot less than their fathers or grandfathers had just 30-50 years ago. There are various reasons for this. One factor that is oftentimes neglected is endocrine disruptors in our environment (i.e., xenoestrogens, BPA, phthalates, triclosan, etc.), phytoestrogens in food (i.e., soy, which is present in almost all processed foods), and hypothyroidism (subclinical or autoimmune Hashimoto's disease).
To increase testosterone levels naturally, including libido and erection quality, and reduce chronic inflammation:
• Get enough daily sunlight.
• Vitamin D3 (especially during the winter or if you live in a northern climate).
• Zinc picolinate (20-40 mg per day).
• Magnesium glycinate/citrate.
• Resistance training (3-5 times per week for 45-90 minutes max).
• Adequate neuromuscular recovery (e.g., don't overtrain).
• Adequate (quality) sleep.
• More healthy fats (monounsaturated and saturated fats from sources like grass-fed red meat, pasture-raised eggs, fatty fish, organic full-fat dairy, coconut fat, avocados, cocoa butter, certain nuts and seeds, etc.).
• Increase dietary cholesterol intake through nutrient-dense, whole foods. Cholesterol is the building block of all steroid hormones, including androgens such as testosterone.
• Manage stress. Do what you have to do to keep it under control (i.e., meditation, yoga, nature walks, relaxing music, massage/reflexology sessions, adaptogenic herbs, etc.).
• Chronically elevated cortisol levels disrupt the HPT (hypothalamus-pituitary-testicles) axis and deplete your body of the very resources it needs to produce androgens like testosterone and DHT.
• Eat enough quality calories (not all calories are the same!).
• Avoid large or prolonged calorie deficits.
• Eat adequate amounts of each macronutrient (protein, carbs, fats). All of them are important in their own way and serve specific physiological functions.
Beneficial Supplements:
• Shilajit
• Ashwagandha
• Maca
• Taurine
• L-Carnitine (increases androgen receptor density)
• Creatine
• Tongkat Ali
• Fadogia Agrestis
• Black Ginger
• Pine pollen (contains natural androgens)
• Boron (increases free testosterone)
• DIM (natural anti-estrogen)
"The Testosterone Advantage" by Timotheus Ray is a nice read on male health and hormone optimization.
Thank you for sharing this information ❤ I really needed it
Gold! ❤
Shilajit is such a good supplement. You have a good list, one you might want to try is Cordyceps. Game changer for athletic performance. It really helps increase your VO2 max.
Does "suboptimal" mean the same as "low"?
amazing
Took creatine for years with no issues, then it began to upset my stomach. Read that it will not dissolve in cold water. I heat a coffee cup portion of water in the microwave, then add creatine and stir. Works great, no more gi upset.
The fuck.... doesn't dissolve in cold water? Only used cold water long as I can remember. I'm curious, explain more🤔 and I never had stomach issues
@@antoineford1185 , Good for you, look at the data. "Two-thirds of the athletes (61%) reported at least one or more GI symptoms in general, and 50% reported at least four moderate complaints. Seven athletes (16%) reported ≥2 severe GI symptoms with 5-13 moderate complaints. The most reported symptom was stomach pain (39%, n = 17), followed by hunger pain (36%, n = 16)."
Yeah i put it in cold water and no issues at all. Its fully suspended in the water (dissolved).
My frends are taking with milk ?
I recently tried to start it again and had ibs type symptoms. I'll be trying this. Thanks
The three suppliments are
Omega 3
Creatine monohydrate
rhodiola rosea
Gosh if only creatine existed like it did pre COVID.
Nowadays might as well just buy peds for the cost of creatine
@@alschirjaev9213 I get a good on Amazon for 19.99. Lasts one month.
And it’s creapure creatine. Look up uvl creatine.
@@larrytate1657 I don't think he mentioned any specific brand he mentioned creatine monohydrate in general
What about taurine?
a tip for the creatine is to use it luke warm or slightly warm water until it really dissolved. if you drink it while it still not entirely dissolved one might get these stomach problems
I stick to the creatine in tablet form.
@@JUSTJAYNOWbad for your kidneys, making your kidneys do all the work
Mixes in with a protein shake very well
Thanks for the tip
I had to stop taking rhodiola rosea because it worked way too well. I’d take it like 10 minutes before heading out to the gym, and even when Id finished a really intense heavy resistance workout, I’d leave the gym without a drop of sweat on me and feeling like I hadn’t even worked out. I love leaving the gym feeling exhausted and getting that psychological sense of reward for working out hard, so I stopped taking it. But it works EXTREMELY well.
I'm 53, I take tongkat Ali and Fedogia Agrestis. My T level was 375 before I started it. Just had my blood work checked and my T level is now almost 800. This stuff works.
How long did you take it for? And do you ever cycle off ?
@@joeyGunz1-w1r I cycled off for longer than I intended to, maybe 6 months. I was taking it for 3 months when I had my blood drawn. I only intended to cycle off for one month.
Creatine, glutamine, Ionized protein powder, omega 3, multi, vitamin C along with about 1 to 1.5 grams of protein per body pound took me from 165 to 205 in just under 2 years. I trained like a powerlifter going every other day. The third week of each month was quick burst movements in any order. I never pyramid down and I changed my rep range every month.
I took creatine with a mouth full of real grape juice for insulin response.
Kudos to Andrew for mentioning the possibility of GI distress from taking creatine, especially early on. I did not see that warning in the dozens of articles and videos about creatine I researched before taking it and got bad nausea, malaise, flushing and diarrhea when I took the first standard dose. I later learned that GI side effects are common and I needed to start by taking smaller doses with food to build up tolerance.
I honestly was watching this just to see what you said and then recommend Rhodiola because I did not think you would know about it and how great it is. I could play 7 to 10 games of full court basketball when I was drinking Rhodiola. I would play at the 24 hour fitness. That stuff really gives you energy to just keep going and to not crash.
With his stature and heavy jaw-line this guy could be the non marvel universe version of Thanos, still an absolute beast of a human but in a nice guy who helps humanity kinda way
I don't know why I instinctively hit every video that has Andrew hubberman's face on it.
This man is intelligent, but keep in mind, Chronic Kidney Disease has reached an all time high in the USA and there is a correlation between creatine use and low eGFR. For many, kidneys can't break down the excess protein, that's a problem. Kidney Disease is irreversible and a life ending condition, so if you take creatine make sure you are getting your eGFR tested twice a year.
I am one of those people, my Creatinine (not to be confused with Creatine) level is high, therefore my eGFR is borderline low. Being that my natural Creatinine level is already high, I build muscle very efficiently(some could say 'too efficiently') Stay away from creatine if you have a high Creatinine level.
The reason is in usa 99% are obsessed
Is high creatinine the same as high Creatine Kinase levels?
You are right!! Doctors will warm you, this supplement is NOT safe for your kidneys
Yeah my Creatinine kinase levels have been high the last 4 years. Also protein in my 24 hour urine test. I did have a CT scan of my kidney because of Hydronephrosis. Nephrologist says everything ok for me to continue with high protein intake 200g-300g per day. Going to cut back on the protein but it’s hard because I need to eat over 3,000 calories per day and I have type 2 diabetes- controlled by diet.
I bought some Creapure Creatine and did one day then stopped after reading your comment. (So thanks for the info). My next blood work is in July. Thanks for letting everyone know.
Creatine supplementation can lead to higher creatinine levels but that does not equate to actual kidney disease.
I'm 38, trained weights for 18 years, taken steroids majority of the time, you can't beat annavar, creatiene and seven seas omega fish oils if your trying to rip up,8 pack for days
Test base ?
Yeah, but how are your internals? Most people work out for health and prefer to be natural (me included).
@@Asiansxsymbolprob work out more for perception we will get a hotter girlfriend… tbh
Can you buy Anavar online anywhere, any reputable brand companies?
Yes, as long as your cycling.
A lack of data usually means the companies haven't funded a study. For example, why fund a study that may show Creatine causes hair loss. Always treat data with caution.
True but I don't think he means it like that. There are tons of studies and data recording all effects of creatine including hair loss. He means the data doesn't back that claim up. He's just super formal and covering his ass so he won't say flat out it doesn't cause hair loss
þttt😁😁😁😁😁🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣
@@AnthonyA-t8fok we’ll try it and see you lose some hair and you will see the study is right 😂😂
Creatine is one of the most well research supps on the market... No real links to hair loss, just a myth
@@BeastinNeves Well researched is good and we should always be skeptical if there is a profit motive.
The best form of Creatine is creapure
Creatine mono hydrate.
As with everything these days.
Firstly whatever brand you use try it first because not all Creatine is the same even though it’s labelled as the same.
After researching lots about Creatine the research I found explained that the best pure form of Creatine is creapure.
It’s Creatine in its purest form.
For me it works best in a sweet warmed juice apple juice I found to be the best.
In coffee with brown sugar if one must use sugar.
My absolute top performance supplement is caffeine.
my too, how many per day you do?
@@TheThriveTerritory I try staying below 1g
@@frankhabermann9083Bro! 1000 mg of caffeine holy eff that can kill some people!
I personally stay around 120 mg or less for the whole day, distributed between multiple drinks. I drink Zevia, Green Cola, and Matcha green tea sometimes.
If i take 150mg-200mg or more, i dont feel as good and it affects my sleep. I always stop caffeine consumption around 11am. So i have it dialed in really well.
If i took nearly 1g, i think id be in the hospital.
Caffeine is detrimental on health ( sleep quality and adrenal glands )
@@danielstraka17 Have you ever tried caffeine in the morning instead of the late evening?
Omega 3s, Creatine Monohydrate, Rhodiola Rosea
I have asthma, and when I took creatine, it induced mild wheezing. I did some research and found that there are papers that mention it could cause asthma symptoms.
thanks for the info. you hear everywhere how great and safe creatine is, but like many hings, the truth may be more nuanced.
Never had this issue and I’m on a steroid everyday for asthma. I guess it’s one of those things that you gotta try it to know the truth.
I mix it with coffee. Caffeine is in the same class of drugs as aminophylline. It's a bronchodilator, so it opens the lungs up. That use to be a front line medication for asthma until Albuterol came along.
Thankyou. I'm so sick of telling ppl that individual body weight and metabolism makes a difference to dosage. Plus dose depends on what other supplements you're taking and activity level. Everybody needs different amounts of vitamins and minerals 👍🏾👍🏾👍🏾
Gosh I so respect your thought processes. You have it all that motivates and inspires me. That’s why I listen to
500mg of magnesium
50mg of zinc
Fish oil twice a day
Vitamin D3
5mg of creatine daily
I take Creatine at every workout before and after 5g, it’s part of my pre workout cocktail.
I take 100mg of DHEA
I recently started taking
Tongkat Ali with Fadogia Agrestis
Because you “highly recommended it” to boost test levels. At 71 I needed it.
And I also added HMB
This combination gave a big boost in my workout repsI got 3-4 more reps than normal. It is working good.
PS I take Artic Krill Oil it’s best !
Vitamin D3 and Magnesium.
That my perfect ratio …… 💪🏻
If i can offer some advice, always take K2 (mk7 preferred) with D3.
I second Mochazilla's suggestion. Vitamin K2-mk7 is said to work with vitamin D and magnesium to get calcium into your bones and such. Give it a try and good luck!
@@nickolasrichmond8739 Yes exactly. And ive learned that D3 with insufficient K2 can result in excess calcium floating around in your blood stream, which could potentially be hazardous to your health.
@@nickolasrichmond8739 hey thanks I will give that a try. I see they sell a D3 with K2/mk7 I might order some! 👍
Lion Mane is also nice against brain fog...
Not if you have gut or histamine issues
Lions mane, your mood to have sex will go down and it wont go up as much as normal days lol
@@sukhrajjhawar6644 my breakfast: fresh Ginger,mixed with a lemon,berries and ashwaghanda powder... Proteins and high quality carbohydrates .... Since I take Supplements as Tonkat Ali and Vitamin D3 as well and basically do sports frequently,my Libido is better then a long time ago... I am 45 years old
Creatine & HMB are life changing ! ..
yes, but it better works on older people, than younger healty ones.
What's HMB?
Hmb?
What is HMB?
I’m not sure if Rhodiola Rosea is the best choice for many people. Here is the problem and I could be wrong in my reasoning but I have done blood work well over 1000 times as a functional specialist. You are assuming that the personal is in adrenal stress (elevated cortisol) but if they have Adrenal Fatigue (burned out adrenals from too long at being overloaded), then you can make them worse. Harder to maintain BP, pulse elevates to keep BP up, drowsiness, increased risk of injury as you are not able to keep up the damage-inflammation-repair cycle. I see this frequently with patients. However, this happened much more with Ashwagandha. It’s possible that I am missing something with the Rhodiola but I don’t believe so. The other problem is MDs,DOs and especially Nurse Practitioners have zero training on it. Did I say none? Yeah. None.
Naturopathic medicine trains in it but I still see some ridiculous stuff happening from them. I have a patient, very wealthy, lost 65 pounds but his naturopathic doctor had him on Ashwagandha…his cortisol level was less in the morning as it should have been close to bedtime. Testosterone conversion of total to free was horrendous. It will take me a year or more to fix this treatment error (unfortunately, it’s common). I definitely respect Dr. Huberman. Brilliant guy. However, in my opinion, you do want the adrenal response when you’re doing the activity so you can reduce the inflammation properly so you don’t get a repetitive injury. People get injuries a lot of times because they are unable to recognize overtraining. Just like sleep and diet, overtraining is a guideline to determine a person‘s limits. This is why you have patients who say that “the doctor told me to start exercising so I can reduce my blood pressure or cholesterol, etc.” but then they end up with a injury 6 to 8 weeks into their lifestyle change. If you don’t properly inflame, you will not get that signal to say I’ve had enough. This is why you can’t do benchpress seven days a week. On average, a person has had inflammation process/progress for around 3 to 4 days, but then have the ability to do the activity again. This is the whole premise behind working a body part twice per week.
Thank you, very informative insight... overtraining or overworking ( hard physical work ) is just other side of extreme to sedentary lifestyle...
interesting I had a naturopath tell me to use it in the morning to help balance high cortisol levels.
Caffiene, Creatine, Fish Oil, Vitamin D3 are the only supplements needed for muscle building next few are Conditional supplements which is Carbs, Protein and Vitamins Minerals which can be covered with Food itself. Everything else is just not having that high potential of being called the Ultimate Muscle Building supplement.
I think you forgot a few key supplements: test, anavar, winni, tren, and a host of peptides.
And Lebalco
Caffeine does nothing for muscle building. That’s a nonsense statement. Probably detrimental for a lot of people because of its effect on your sleep where you’re build your body back up
Peptides and tumor growth though
Taking 400mg of magnesium glycinate daily changed my life. I have way more energy and endurance throughout the entire day and I sleep better.
Share what happened for you ?
@@willcook403 it took away all my aches and pains and my energy level increased dramatically.
@@willcook403 i think the better quality of sleep, stress down and well digestion
I use this for sleep and stress every day. I don’t clench as much at night. It also helps with gains
Clench your teeth, or just your body over all. Thanks for sharing.
Creatine grams to teaspoons or whatever I weigh 275 lb and I know it depends on the density would depend on the weight would depend on how much goes into a powdered measurement.
You should really start using going to failure more sparingly. You wont recover if your gojng to failure almost every set. Im 45 and i lift heavy but only go to failure once in awhile. Leave one or two in the tank and go to failure if you want to only once in awhile. It's actually been proven that going within 1 to 3 reps from failure will give just as good of a response as pushing to failure but easier to recover from
Problem is that most people have no idea what true failure is, so how would they know what 1-3 RIR even feels like?
I think even many semi trained gym goers don't know what true failure is.
I've seen people go to the gym for years and make 0 progress.
I just mix my creatine with my BCAA’s in a bottle of water and drink it while I workout. Also don’t forget to cycle on and off creatine supplements or else you’ll make it hard for your body to obtain creatine through natural sources such as red meat.
Hey, what do you mean by cycling? Do not take it on days that you are not working out? Just learning about this thanks in advance.
@@chi9153I buy a 3 month serving and then cycle off for a month and buy it again.
1. Omega 3
2. Creatine
3. Rhodiola Rosea
Supplements are needed for muscle gain to fill nutrient gaps, increase protein intake, enhance performance, improve recovery, support hormonal balance, increase caloric intake, and maintain hydration.
They provide a convenient and effective way to support muscle growth alongside a balanced diet and proper training.
Omega-3 Fatty Acids: Huberman emphasizes the importance of supplementing with 1-2 grams of EPA (a form of Omega-3) daily, as most people do not get enough from their diet. Omega-3s benefit mood, neurotransmission, cardiovascular health, and reduce inflammation.
Creatine: Creatine is not only beneficial for muscle performance but also for cognitive function. Huberman explains that creatine should be dosed based on body weight, with larger individuals needing up to 10-15 grams per day. Creatine monohydrate is the most effective and cost-efficient form.
Rhodiola Rosea: This supplement modulates cortisol and improves performance in high-intensity workouts by reducing perceived fatigue and enhancing recovery. Huberman suggests taking 100-200 mg before such workouts to boost focus and endurance without excessive fatigue.
He also stresses that these supplements should complement a balanced diet, good sleep, and sunlight exposure, not replace them.
Deca, test, and dianabol.
For those who can afford it.
Ashwagandha is best to tackle and handle High Level of Stress Hormone Cortisol which generates in case of workouts
rhodiola rosea is better than ashwaganda in results . Don't mix these
Great supplement
Great info 💪💪
À healthy and complete diet is the key.
I agree. The Creatine powder just looks so synthetic and natural 💀... I don't trust fish oil as well. If the local grocery store sells the consumer processed, unhealthy carcinogenic salmon. Why don't we ask selfs what might be the ingredients in those omega 3 capsules?
You look amazing sorry about all the ignorant people that like to get publicity from negative drama. Thanks for all that you do.❤❤
They also told us back then to absolutely NOT take creatine unless you were lifting every day. Wrong.
In any of them explain the physical training you do? Thank you so much. A greeting from Spain.
Very informative advice 👍 thank you
Love seeing you slinging the arrows man.
I never got one iota of benefit from any of the supplements he talks about and I have used massive amounts of all of them. Nick
1) are you eating enough?
2) are you getting enough sleep?
3) are you consistent with workouts?
4) are you progressively overloading?
Once you can check all these points, that's when you worry about the "supplements" Nick.
I have lifted for over 30 years and am 6’3” 325 lbs and Bench 550 lbs on a Hammer Strength machine. I have used creatine off and on for nearly 30 years since it came out when I was 15 and have used up to 20g a day and absolutely no results ever occurred if that answers your questions. Nick
@@nickfrolos2726 sounds like it's working to me big guy 🤷
Last is Ashwagandha which is an ancient indian medicine that peoples who wants to make mussles, gym bros, people who workout hard use
not true, Ashwagandha is Withania Somnifera.
Aahwaghada should only be taken when needed. Like for sleep issues or stress ( lowers cortisol). Chronic use of ashwaghanda can cause anhedonia....
.emotional blunting where you feel no highs or lows. Extreme chronic use can permanently remodel the brain. Not so good.
Aka snake oil
@@KeithzzzztIt's to reduce stress and anxiety, everything you else mentioned will not happen, provide a source.
@@arh7897Incorrect.
I’ve found if the fish oil capsules are kept in the freezer the “feedback” is diminished.
My advice,
Eat fibrous foods like chapati of wheat, millets
Drink buttermilk daily,
Eat soaked 20 almonds daily,
Ashwagandha is good supplement to be taken in winters only.
Why winter?
Grocery store buttermilk is just non-fat and low-fat milk with vinegar and lots of chemicals. If you make it yourself, its just the water left over when making butter from heavy cream
Fuken a huberman i love you for being so helpful man! Thx for this dude!
I'm 5'11, weight hovers between 215 and 220, age 71. Doing resistance workouts at home. Suppose I take 10g Creatine on workout days and just 5g on non-workout days. Non-workout days usually include a 10 to 12 mile bicycle ride? I've been taking 5g with good results and I'm wondering if 10g would provide further benefit.
Great video🎉
Rhodiola rosea, dont hear that everday. Its a succulent, grows well is sand higher altitude. You grow the root. Takes 4-5 years to harvest. 30k per acre(30k per 5 years still 6k an acre 👀)
I thought you have to take Rhodiola constantly for some days to notice the effects. Isn't 3 days a week too little. ??
Why are you inside tv.
Pay attention to what he's saying
Great video! Thank you !
I believe maral root is as good as rhodiola or maybe even better
It'll be very interesting if you talk about that herb 💪💪
Sir, having Parkinson and tremor in oñe side legs and hands. Pl inform nutrition and diet for recovery. Thanking you
How much should we take of Rhodolia Rosea? Mg???
Anyone taking high dose Omega 3 should be aware that it can increase chances of atrial fibrillation. There is a strong association in some people. I developed AF on 1g and was told to stop by my doctor.
Go Huberman go! 🙃
When I was in high school in the late 90s, I use to put a spoon in the container and just put it in my mouth and start drinking water fast. 😂 I never had any issues.
Creatine, Cardarine, Protein (Testosterone)
I followed these instructions and then had some issues with my kidneys. My doctor told me to stop taking creatine because it was damaging my kidneys
Same problem creatine had my kidneys sick, doctor told me do not use creatine
Maybe you had a previous condition that you were not aware of.. creatine is one of the most studied supplements and in healthy adults it is safe and shouldn’t give you any kidney issues
New video dropping April19 at 10 a.m. Hit “Notify me” above to join the live chat when the video drops! 🙌
Too much Creatine for too long is bad for the kidneys
Bullshit. 1000 times proven wrong by studies.
"Creatine kinase promotes the growth of a variety of tumors. Creatine-mediated metabolic crosstalk between adipocytes and tumor cells promotes the growth of obesity derived breast cancer. Creatine promotes invasion and metastasis of colorectal cancer, breast cancer and pancreatic cancer."
@@jaketepper252 wha a useless comment.
Thanks useful info
I was taking creatine until my dr. Told me to stop because I have high blood pressure.
Brother, you are my God me and my friends my girlfriend, my guy friends we all sauna we all live in Lake Tahoe. We adore you. What’s with the background music? When did that start? It’s nothing but distracting. I can’t even hear you anymore because I just hear your little music in the back the music you’re killing the podcast.
Some people say that you should take a break every 3 months of consecutively taking creatine in order to restore body production. Is that true?
I had a few doctors recommend I take one month off after three months of supplementing any vitamin or mineral
Excellent
My natural creative in a blood draw has been 1.45 up to 1.64 for the past 20 years. Would you suggest i take more?
Don’t buy fish oil for omega3, but plant based capsules. It’s made from seaweed, so no fishy flavor and it’s healthier. And it’s much better for the environment and fish population!
Rhodiola might stimulate the immune system. This might worsen autoimmune diseases, such as multiple sclerosis (MS), rheumatoid arthritis (RA), and others.
Does Creatine cause hormonal imbalance thus raising blood pressure in a hypertensive person?
For me the problem with It its hairloss
No creatine has no effect on hormones in studies.
According to the Mayo Clinic, yes, it can raise blood pressure. It's known to possibly affect DHT levels which can lead to hair loss and BP changes.
@@jado4149
Not true. Look up Creatine specifically, not PED’s.
@@jado4149yes, but it's mostly your genes, if you're losing hair than you were gonna lose it anyway
Does this apply to perimenopausal or menopausal women?
Why not..
@@bonniebarney5060 because of hormonal imbalances
I was taking 10mg of creatine a day and started getting weird muscle cramps - not painful - just little ones in my hands and ribs. I took a month off and am back on with 4mg - no cramping side effect. I'm at 180# is that "normal?"
Drink more water through out the day!
10mg or 10 grams, there's a big difference. I'm going to assume you meant 10 grams, because 10mg wouldn't do diddly shit. But most folks that get cramps are not hydrating properly when taking creatine.
More water. You need to triple your intake
180 lbs ??
@@ryanmichael8047 Yep, I'm old.
A proper diet, enough sleep and going to the gym regularly is all you need !
Just go to the gym and that's it?
Another good supplement is phosphatidylserine
How about Tibulus Terestris?
Weak clinical data, took it out of my test boost stack
Should u take breaks with creatinin?
Why Not From Alges directly as Fish geht it from algen - they cannot produce it themselve
Will the Rholiola Rosea break a fast?
No
Does things like omega 3 capsules and creatine break a fast?
Can you give link to supplement made from Vinci? Not sure name. Heard talk you gave for product.
What about cod liver oil? I believe it's better than just fish oil.
what do think about recent reports in the literature of linking Omega 3 with Atrail Fibrillation ? Would you reduce the dosing regime ??
Can you please share this literature? 🙏
atrial fibrillation
what's this 🤔
@@Reality_Matters_Guys the most common heart condition in North America
Should the 10 - 15 grams of creatine be takin throughout the day or all at once?
All at once
Either is fine.
My trainer takes his during his workouts.
Spread it out as the max absorption at once is idk 25 to 50% he said in one of his vids
Thank for sharing
*** all mentioned also need to be supplements to a clean whole food diet.
Olive leaf - flax seed oil - vitamin c
your links are incorrect. What episode is it specifically??
Where can I get one of those sweet Televisions?
Time travel back to 1971 or check grandma's basement. 💯👍🏼😂
I'd add Magnesium to the list
Yes. I rather take a high quality
magnesium supplement than creatine
I love creatine and it works every time. However I get super thirsty when I take it. Any reasons or any way I can avoid it? Im taking pine pollen along with boron and tongat ali. Damn i feel like im 16 again, and ive just turned 40. Any potential hazards with my supps?
Pine Pollen and Boron is for muscle growth?
Use creatine with caution if you're prone to gout attacks.
Very helpful
I trier creatine monohydrate and it made my hair and skin itchy and dry and hair loss so i stoped it otherwise i felt the difference being on creatine and not more power and énergie
Are these supplements completely natural and do not conflict with heart failure medications? Thanks
Creatine is produced by our bodies, but what you buy may be synthetic
That's absolutely a question to ask a doctor and not random people on the internet 😬
Is it true creatine accelerates balding/ receading hairline ?
No
Not true at all. Only thing that does or can is anabolic steroids but then again it all comes to genetics
If I’m 225 lbs. Do I break up the creatine in doses or take all 15 grams at once