In this week’s BeBattleReady podcast, Simon Ward welcomes back Dr Tommy Wood to explore one of the most researched yet misunderstood supplements - creatine. While most athletes associate it with muscle strength, Tommy explains why its benefits go far beyond the gym, extending to brain health, cognitive function, and ageing well.
Together, they unpack how creatine works, who should consider supplementing, the differences between athletic and cognitive benefits, and why it might be particularly valuable for older athletes and post-menopausal women.
 
Key Points Discussed:
<ol class="ol1">
<li class="li1">Creatine as a brain protector:
Originally known for supporting strength and power, creatine also acts as an energy buffer for the brain, helping maintain cellular energy after head trauma and possibly reducing cognitive decline.</li>
<li class="li1">Who benefits most:
While everyone can gain from adequate creatine levels, the strongest evidence shows benefits for older adults, athletes at risk of head injury, and women in peri- and post-menopause — particularly for memory and bone health.</li>
<li class="li1">Dosing, loading, and myths:
You don’t need the old “loading phase.” Regular small doses (3–5 g daily) are safe and effective. The minor weight gain some notice is simply better muscle hydration, not “bloating.”</li>
<li class="li1">Sleep, mood, and cognition:
Studies show creatine can offset mental fatigue and cognitive decline during sleep deprivation, and even support mood when used alongside standard therapy for depression.</li>
<li class="li1">Safety and practical takeaways:
Creatine monohydrate (especially the Creapure® form) remains the gold standard. It’s safe for most people, though those with kidney issues should consult their doctor.
Foods like sardines, herring, mackerel, and red meat also provide natural sources.</li>
</ol>
 
Key Quotation:
“Creatine is probably one of the most studied supplements in the world — and on balance, it’s safe, effective, and beneficial for both the body and the brain.”
— Dr Tommy Wood
 
Connect with Dr. Tommy Wood:
<ul class="ul1">
<li class="li1">Website: <a href='http://drtommywood.com/'>drtommywood.com</a></li>
<li class="li1">Instagram: <a href='https://www.instagram.com/drtommywood/'>DrTommyWood</a></li>
<li class="li1">Substack: <a href='https://www.betterbrain.fitness/'>Better Brain Fitness</a></li>
<li class="li1">Podcast: <a href='https://www.brainjo.academy/the-better-brain-fitness-podcast/'>Better Brain Fitness Podcast</a></li>
</ul>
 
Dr. Tommy Wood's Book (Pre-order now):
<ul class="ul1">
<li class="li1"><a href='https://www.amazon.com/Stimulated-Mind-Future-Proof-Brain-Dementia/dp/0593797817'>The Stimulated Mind: Future-Proof Your Brain from Dementia and Stay Sharp at Any Age</a> (Release: March 24, 2026)</li>
</ul>
 
Book Recommendations:
<a href='https://amzn.eu/d/aU4PPEn'>Attention Span</a> by Gloria Mark - how to find focus for a fulfilling life.
<a href='https://amzn.eu/d/6jDr1ns'>The Comfort Crisis</a> by Michael Easter - embrace discomfort to reclaim your wild, happy, healthy self.
 
 
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Creatine, Brain Health, and Ageing Strong — with Dr Tommy Wood

Simon Ward, The High Performance Human Podcast - The podcast for a longer, healthier, more active life.

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