Creatine is a hot subject right now, but&nbsp;I’m&nbsp;guessing you might not know as much about it as you could.&nbsp;Well&nbsp;step into a new&nbsp;creatine&nbsp;masterclass with our friends from Qualia. This episode shows you why it is not just for muscle, but one of the most powerful and&nbsp;well studied&nbsp;upgrades for brain energy, metabolism, sleep resilience, and&nbsp;long term&nbsp;human performance. You will learn how creatine supports mitochondria, buffers ATP, reduces cravings, and helps you think, train, and recover with more energy instead of relying on willpower.&nbsp;Watch this episode on YouTube for the full video experience:&nbsp;<a href="https://www.youtube.com/@DaveAspreyBPR" rel="noopener noreferrer" target="_blank">https://www.youtube.com/@DaveAspreyBPR</a>&nbsp;&nbsp;Host Dave Asprey sits down with Greg Kelly for a deep, practical masterclass on creatine and energy biology. Greg Kelly is a naturopathic physician, functional medicine expert, and longtime researcher in supplements and nootropics. He has spent decades studying creatine, mitochondrial function, cognition, and performance, and has contributed to peer reviewed research while working directly with athletes, clinicians, and high performers.&nbsp;&nbsp;Together, Dave and Greg break down how creatine works at the cellular level, why it matters for cognition, emotional regulation, and metabolism, and how it supports the brain and body during stress, sleep deprivation, dieting, and recovery. They explore neuroplasticity, ATP production, magnesium, methylation, and why energy availability drives discipline, focus, and resilience more effectively than willpower alone. They also explain why creatine matters for women, aging adults, and people dealing with fatigue or obesity, and how creatine supports brain function even when muscle mass is low.&nbsp;&nbsp;This conversation connects bodybuilding research with modern longevity science, nootropics, functional medicine, and sleep optimization. Dave and Greg also&nbsp;expose&nbsp;why creatine quality matters, how contaminants can impair mitochondrial function, why some products fail label claims, and how to choose forms that absorb better and cause less bloating. Practical strategies like dosing, timing, stacking with magnesium, and using creatine with hot coffee are all covered, including why Dave uses it with Danger Coffee as part of his Smarter Not Harder approach.&nbsp;&nbsp;You’ll&nbsp;Learn:&nbsp;• Why creatine acts as an ATP buffer for both muscles and the brain&nbsp;• How mitochondria drive cognition, metabolism, and emotional regulation&nbsp;• The real dosing debate from low daily maintenance to higher cognitive doses&nbsp;• Why women often need more creatine than men&nbsp;• How creatine supports performance during sleep deprivation and sleep debt&nbsp;• The link between magnesium, creatine phosphate, and ATP production&nbsp;• How methylation and TMG relate to creatine synthesis and timing&nbsp;• Why creatine can reduce cravings by improving cellular energy&nbsp;• How&nbsp;low quality&nbsp;creatine and contaminants can damage mitochondrial function&nbsp;• When creatine matters most for longevity, resilience, and human performance&nbsp;&nbsp;Dave Asprey is a&nbsp;four time&nbsp;New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and&nbsp;optimize&nbsp;every system in the body and mind. Each episode features&nbsp;cutting edge&nbsp;insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.&nbsp;&nbsp;Episodes are released every Tuesday and Thursday, where Dave asks the questions no one else dares, and brings you real tools to become more resilient, aware, and high performing.&nbsp;&nbsp;Thank you to our sponsors!&nbsp;•&nbsp;Screenfit&nbsp;| Get your at-home eye training program for 40% off using code DAVE at&nbsp;<a href="https://www.screenfit.com/dave" rel="noopener noreferrer" target="_blank">https://www.screenfit.com/dave</a>&nbsp;•&nbsp;ECHO Water | Go to&nbsp;<a href="http://echowater.com/dave" rel="noopener noreferrer" target="_blank">http://echowater.com/dave</a>&nbsp;and use code DAVE10 for 10% off your ECHO Flask&nbsp;•&nbsp;NeuroVeda&nbsp;Health | Go to&nbsp;<a href="https://www.neurovedahealth.com/aspery" rel="noopener noreferrer" target="_blank">https://www.neurovedahealth.com/aspery</a>&nbsp;to&nbsp;learn more and book your week&nbsp;•&nbsp;STEMREGEN | Go to&nbsp;<a href="http://stemregen.co/dave30" rel="noopener noreferrer" target="_blank">http://stemregen.co/dave30</a>&nbsp;and use code DAVE30 for 30% off your next order&nbsp;&nbsp;Dave Asprey&nbsp;is a four-time New York Times bestselling author, founder of&nbsp;Bulletproof Coffee, and the&nbsp;father of biohacking. With over 1,000 interviews and 1 million monthly listeners,&nbsp;The Human Upgrade&nbsp;brings you the knowledge to take control of your biology, extend your longevity, and&nbsp;optimize&nbsp;every system in your body and mind. Each episode delivers&nbsp;cutting-edge&nbsp;insights&nbsp;in&nbsp;health, performance, neuroscience, supplements, nutrition, biohacking, emotional intelligence, and conscious living.&nbsp;&nbsp;New episodes are released every&nbsp;Tuesday, Thursday, Friday, and Sunday (BONUS). Dave asks the questions no one else will and gives you real tools to become stronger, smarter, and more resilient.&nbsp;&nbsp;Keywords:&nbsp;creatine brain energy, creatine ATP buffering, creatine mitochondria, creatine cognitive performance, creatine supplementation science, creatine dosing cognition, creatine sleep deprivation, creatine emotional regulation, creatine cravings metabolism, creatine fatigue brain, creatine women dosing, creatine longevity science, creatine nootropics, creatine brain optimization, ATP brain energy, mitochondrial energy production, magnesium creatine ATP, creatine methylation TMG, creatine bioavailability, danger coffee creatine,&nbsp;dave&nbsp;asprey&nbsp;creatine,&nbsp;greg&nbsp;kelly&nbsp;creatine, smarter not harder energy&nbsp;&nbsp;Resources:&nbsp;&nbsp;&nbsp;•&nbsp;Go&nbsp;To:&nbsp;&nbsp;<a href="http://www.qualialife.com/humanupgrade" rel="noopener noreferrer" target="_blank">www.qualialife.com/humanupgrade</a>&nbsp;for an&nbsp;automatic extra 15% discount to try Qualia&nbsp;Creatine.&nbsp;•&nbsp;Get My 2026 Biohacking Trends Report:&nbsp;<a href="https://daveasprey.com/2026-biohacking-trends-report/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/2026-biohacking-trends-report/</a>&nbsp;•&nbsp;Join My Low-Oxalate 30-Day Challenge:&nbsp;<a href="https://daveasprey.com/2026-low-ox-reset/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/2026-low-ox-reset/</a>&nbsp;• Dave Asprey's Latest News | Go to&nbsp;<a href="https://daveasprey.com/" rel="noopener noreferrer" target="_blank">https://daveasprey.com/</a>&nbsp;to&nbsp;join&nbsp;Inside Track&nbsp;today.&nbsp;&nbsp;• Danger Coffee:&nbsp;<a href="https://dangercoffee.com/discount/dave15" rel="noopener noreferrer" target="_blank">https://dangercoffee.com/discount/dave15</a>&nbsp;&nbsp;&nbsp;• My Daily Supplements:&nbsp;<a href="https://www.shopsuppgradelabs.com/discount/DAVE15" rel="noopener noreferrer" target="_blank">SuppGrade Labs</a>&nbsp;(15% Off)&nbsp;&nbsp;&nbsp;• Favorite Blue Light Blocking Glasses:&nbsp;<a href="https://truedark.com/?coupon-code=DAVEASPREY15&sc-page=shop" rel="noopener noreferrer" target="_blank">TrueDark</a>&nbsp;(15% Off)&nbsp;&nbsp;&nbsp;• Dave Asprey’s BEYOND Conference:&nbsp;<a href="https://beyondconference.com/" rel="noopener noreferrer" target="_blank">https://beyondconference.com</a>&nbsp;&nbsp;&nbsp;• Dave Asprey’s New Book –&nbsp;Heavily Meditated:&nbsp;<a href="https://daveasprey.com/heavily-meditated" rel="noopener noreferrer" target="_blank">https://daveasprey.com/heavily-meditated</a>&nbsp;&nbsp;• Upgrade Collective:&nbsp;<a href="https://www.ourupgradecollective.com/" rel="noopener noreferrer" target="_blank">https://www.ourupgradecollective.com</a>&nbsp;&nbsp;&nbsp;• Upgrade Labs:&nbsp;<a href="https://upgradelabs.com/" rel="noopener noreferrer" target="_blank">https://upgradelabs.com</a>&nbsp;&nbsp;&nbsp;• 40 Years of Zen:&nbsp;<a href="https://40yearsofzen.com/" rel="noopener noreferrer" target="_blank">https://40yearsofzen.com</a>&nbsp;&nbsp;&nbsp;Timestamps:&nbsp;00:00&nbsp;– Trailer&nbsp;01:25&nbsp;– Introduction&nbsp;04:57&nbsp;– History of Creatine&nbsp;07:47&nbsp;– How Creatine Works&nbsp;12:00&nbsp;– Dietary Sources of Creatine&nbsp;13:30&nbsp;– Creatine Dosing Guidelines&nbsp;18:08&nbsp;– Cognitive Benefits of Creatine&nbsp;19:36&nbsp;– Bodybuilding vs Biohacking Doses&nbsp;22:08&nbsp;– Kidney Function and Safety&nbsp;24:42&nbsp;– Sleep, Recovery, and Creatine&nbsp;26:08&nbsp;– Bloating and Absorption Issues&nbsp;30:53&nbsp;– Timing, Caffeine, and Coffee Stacks&nbsp;34:07&nbsp;– Different Forms of Creatine&nbsp;43:06&nbsp;– Weight Loss, Obesity, and Metabolism&nbsp;45:50&nbsp;– Testosterone and Hormones&nbsp;47:47&nbsp;– Women and the Menstrual Cycle&nbsp;50:12&nbsp;– Pregnancy and Fertility&nbsp;53:44&nbsp;– Magnesium and ATP Connection&nbsp;56:17&nbsp;– Methylation and TMG&nbsp;01:01:18&nbsp;– Creatine Quality and Contaminants&nbsp;01:09:17&nbsp;– Practical Creatine Tips&nbsp;01:15:46&nbsp;– Creatine for Kids and Teenagers&nbsp;See Privacy Policy at <a href="https://art19.com/privacy" rel="noopener noreferrer" target="_blank">https://art19.com/privacy</a> and California Privacy Notice at <a href="https://art19.com/privacy#do-not-sell-my-info" rel="noopener noreferrer" target="_blank">https://art19.com/privacy#do-not-sell-my-info</a>.

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