Ep 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]

Send us Fan MailIs your body already producing creatine… and could you still be running low where it matters most—your brain?In Part 1 of this 2-part series, Coach Chris Wilson sits down with Dr. Annette “Dr. Boz” Bosworth to challenge everything you thought you knew about creatine. While often seen as a muscle-building supplement, this conversation shifts the focus to brain energy, cognitive function, and daily performance.They break down creatine’s role in regenerating ATP—the fuel that powers every cell, especially in the brain. If you struggle with mid-afternoon crashes, brain fog, or mental fatigue, this episode uncovers what may really be happening.Chris and Dr. Boz also explore why natural creatine production may fall short, how muscles can compete with the brain for supply, and what happens when intake goes beyond traditional dosing.You’ll also learn how brain energy connects to sleep, recovery, and long-term cognitive health, including the impact of modern habits and metabolic factors like insulin.This episode reframes creatine as more than a workout supplement—it’s a foundational tool for brain energy and resilience.Be sure to tune in to Part 2, where Chris and Dr. Boz dive deeper into cognitive health and creatine myths. Time Stamps0:00 – Is your body already producing creatine without you knowing?0:26 – A new perspective on health and performance0:53 – Welcome to the Strong by Design podcast2:20 – Join Coach Chris with special guest Dr. Annette “Boz” Bosworth3:46 – Is creatine more than just a gym supplement?4:53 – Why creatine has lasted for decades6:22 – The energy system fueling every cell6:56 – Why your brain crashes in the afternoon8:33 – Your brain’s built-in energy reserve8:52 – Are your muscles taking more than their share?9:54 – What happens at higher creatine doses?11:53 – Can creatine help with jet lag and fatigue?14:06 – Finding the optimal range for brain performance15:56 – What your brain actually does during sleep16:47 – The link between insulin and brain decline18:51 – Can cognitive decline be slowed?21:17 – Why sleep keeps getting sacrificed23:04 – Are you going to bed later than you think?25:53 – Why sleep is key to brain recovery27:00 – How does creatine quality make a difference?28:15 – Why diet alone may fall short31:35 – Why dosing isn’t one-size-fits-all37:05 – The simplest way to take creatine39:20 – Is your gut holding you back?40:40 – Don’t miss Part 2—share and leave a review for the SBD podcast Resources:BozMD.comDr Boz Official YouTube Connect with Dr Boz:Instagram Support the showConnect w/ Critical Bench: YoutubeFacebookInstagramCriticalBench.comCriticalNutritionLabs.comStrongByDesignPodcast.com