Aug. 12, 2025
Creatine—A Natural Ally for Energy, Sleep, and More
Welcome back to ChasingEden, where we explore natural paths to greater health, vitality, and well-being—blending ancient wisdom, herbal remedies, and yes, meaningful science—on your holistic journey. I’m your host, Caroline Thompson. Whether you’re here for something rooted in tradition, something backed by modern studies, or a balance of both, you’ve come to the right place.See Privacy Policy at https://art19.com/privacy and California Privacy Notice at https://art19.com/privacy#do-not-sell-my-info.
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Welcome back to Chasing Eden, where we explore natural paths
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to greater health, vitality, and well being, blending ancient wisdom,
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herbal remedies, and yes, meaningful science on your own holistic journey.
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I'm your host, Carolyn Thompson. Whether you're here for something
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rooted in tradition, something backed by modern studies, or a
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balance of both, You've come to the right place today.
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I want to talk about something you might think is
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only for bodybuilders, but it turns out it's so much more.
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It's something you can use naturally to support energy, brain function,
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and resilience after sleep deprivation. It's called creatine. Now, before
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your eyebrows raise, let me say this. This isn't about
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hard core lab based supplementation. I'll shall share research, yes,
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but also how to weave creatine into a natural lifestyle
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with good food, reliable habits, and a respectful nod to
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your body's rhythms. Let's get into how creatine can be
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our quiet ally even when we're out here Chasing Eden.
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So what is creatine? At its core, It's a small
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molecule your body makes from three amino acids glycine, argonine,
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and methionine. It naturally lives in your muscles and brain.
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You also get it in small amounts from animal based
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foods think red meat, fish and weld caught seafood. This matters.
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Creatine isn't some exotic synthetic product. It's something our bodies
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know how to handle. It helps recycle ATP adenosine triphosphate,
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which is your cell's fuel currency, especially when you need
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quick bursts of energy like climbing stairs or dodging life's
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little sprint moments. Now you may ask why supplement if
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I get it from food or make it myself. The
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reality is just like vitamin D in winter or omega
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three and low fish diets, it's possible to support higher needs,
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especially under stress, aging or when calories and protein are restricted.
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So think of creatine as a gentle boost from within,
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not a synthetic overload, something natural friends could consider, especially
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when energy is lagging or rest is elusive. So let's
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talk about its first claim to fame energy production and
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who can't use more energy these days. Creatine boosts your
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muscle's ability to regenerate ATP during short intense exertion. That
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means muscles recover faster, you get more stamina, and you
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bounce back more quickly. Even if you're not a gym rat.
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That shows up in daily life, from lifting groceries to
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pulling weeds or keeping pace with your kids. But here's
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where things get particularly interesting. There's growing evidence that creatine
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doesn't just boost muscles, it helps the brain too. Several
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studies show enhanced memory, heightened mental clarity, and sharper attention,
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especially during challenging times. As of late, I've watched several
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videos from biohit hackers claiming and doctors as well, claiming
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that creatine actually helps prevent Outlotlzheimer's. Now here's something that
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might make your spirits perk up a bit about creatine.
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There is a lesser known, but incredibly compelling benefit. Creatine
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helps counteract the cognitive impairment that comes with sleep deprivation.
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I'm talking about nights when you're up with a newborn,
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disrupted by stress or burning the midnight oil. Research suggests
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that a single, relatively higher dose on the order of
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zero point three to zero point three five grams per
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kilogram can partially restore brain energy, metabolism, attention, and performance
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on cognitive tasks after sleep loss. That's like a quiet
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natural shield when your body's off its game, but it
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doesn't stop there. Some emerging studies hint at youth stabilization,
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enhanced cellular hydration, support for mitochondrial health, and even potential
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anti inflammatory or neuroprotective effects. These are still being explored,
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but it's quite exciting to think that something so humble
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could be multitasking inside us in profound ways. You may
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be wondering, isn't taking a supplement less natural? I'd say
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it depends on intention and approach. My belief and the
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ethos of chasing Eden is this natural healing isn't about
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shunning science, but about using what resonates with body and
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wisdom rooted in safety, sustainability, and integration. Creatine, in this sense,
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is a perfect example. It's a molecule we already know,
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made by us and found in our food. Supporting It
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is not denying nature. It's simply offering more of something
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that's already ours. When combined with nourishing meals, restorative sleep practices, sunlight,
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stress management, movement, and herbs, creatine finds its place quietly
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support supporting the ecosystem of your vitality. My approach is
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never to pitch it as the beacon or the crutch,
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but as a friend that supports you when life gets strained,
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your routine shifts, or your needs might increase. So what
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form of creatine might you take? Stick with creatine monohydrate.
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It's tried and true, well studied, cost effective, and well tolerated.
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Micronized creatine can dissolve more easily, and if you're sensitive,
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you can mix it into smoothies or even collagen riched
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drinks to buffer it. In our household, we tried multiple
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kinds of creatine. We always use the micronized creatine, but
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we've tried unflavored and other flavors, and I'd say it's
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all good. It has no flavor at all. If you
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do the unflavored, it doesn't even have a bitter taste.
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There's no flavor at all. You can put it in water,
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you could drink it down and honestly, it's not even
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bitter you. It's just like drinking nothing. So you choose
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how you want to use it, in what form and
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flavored unflavored, but I do recommend using the creatine monohydrate
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and in the micronized form. So how much there are
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a couple of approaches. For everyday maintenance. It's recommended to
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use three to five grams per day. That's a tea
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spoon or a small scoop. That's it taken consistently. It
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builds and stores safely over a few weeks. So that
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being said, I wanted to mention that there are several
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nature paths and doctors and biohackers right now on social
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media discussing that creatines even better in higher doses, especially
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if you're older. And now they have actually recommended just
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these people online, not necessarily if you were to go
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research it, they're recommending ten grams a day, but that's
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up to you. That's your personal choice. I've been doing
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that off and on. I'll take it twice a day,
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five grams twice a day, and I do feel like
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it is helping me to get that second win that
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I need to get through the second part of my day,
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especially if I've been sleep deprived. So some people choose
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to use a method in the beginning called the loading phase,
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and that's about twenty grams daily and you can divide
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that into four to five smaller doses for about five
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to seven days, and then drop down to whatever you
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want for your maintenance dose. This achieves muscle saturation faster,
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but this isn't necessary, especially in natural living circles, so
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slow and steady feels more intuitive to a lot of people.
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So if that's your how you roll, then go for
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that for sleep deprivation buffering. If you know you're heading
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into a period of a poor night's sleep, say you
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do caregiving overnight, or you know your child is sick
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and you're going to be up all night, or you
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have a deadline, or you know you're going to travel,
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a one time dose of zero point three grams can
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offer acute support. That's about twenty one grams for a
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seventy gram or one hundred and fifty four pounds individual.
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That is recommended only when needed, but not on a
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daily basis. So when do you take creatine well, Creatine's
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window of opportunity isn't super narrow. Most people will take
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it post workout with a meal to pair with insulin response,
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but really anytime of the day morning afternoon, with a
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meal or a smoothie. If you're using it for high
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sleep deprivation, take it early in the waking day to
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support daytime recovery. Really The key is consistency and not
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necessarily precise timing, but pairing it with wholesome meals like
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a splash of fruit or a berry cluster berry or
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chemo meal tea afterward, it makes it feel more cohesive
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in your daily ritual. So as far as hydration is concerned,
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creatine draws water into the cells, so make sure your
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water intake is adequate, especially when you're loading on big
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dose days. A little more water throughout the day is
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better for you, and it supports that deep hydration that
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nurtures your cells. So let's say you're a caregiver who's
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used to fragment a sleep and on a big game
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day or a travel day, you take that higher dose
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with breakfast. It's still cozy part of your morning cup
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of tea, but it helps your mind stay steadier through
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stress and disrupted rest. So that's an example of how
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you might take it. Maybe you're exploring herbal sleep aids
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like cammamel or a Valerian root, and you combine that
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with a daily dose of three to five grams of
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creatine to smooth your energy the next day without the jitter. Again,
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it's not scientific dogma, it's just curiosity meeting gentle evidence.
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So here are a few gentle caveats for using creatine
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kidney health. In healthy individuals. Creatine has an excellent safety profile,
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but if you have kidney concerns or other chronic conditions,
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check with your healthcare provider first. Make sure that you
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choose a high quality pure creating a tested creating monohydrate
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from reputable sources, ideally third party tested for purity and
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absence of contaminants moderation, especially with the occasional higher dose
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for sleep deprivation. Treat it as situational support and not
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a daily staple for children and teens. Most studies focus
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on adults, so if you're considering use for younger individuals,
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consult a healthcare provider, a natural oriented provider who understands
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growth and development, so you don't want to be experimenting
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on your kids with this. Above all, this is about
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listening to your body. If you notice vivid dreams, improved clarity,
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or subtle shifts in meter energy, let that inform you
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how to use it next. In essence, may well be
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one of Niatsure's quietest helpers. A molecule your body already
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uses with the capacity to support energy, resilience to sleep loss,
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brain clarity, hydration, and beyond. Here on Chasing Eden, it's
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never about all natural or nothing. It's about integration, intention,
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and choice. So whether you're sipping nettle tea, practicing your
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morning breath work, or exploring creatine with mindfulness, you're inviting
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your body into health, not commanding it. So if you're curious,
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consider trying three to five grams daily for a few weeks.
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Observe maybe the fog, the fatigue, the cloudy mid after
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and slumps mid afternoon slumps ease a bit, Or if
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life throws you a curve with sleep loss, a one
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time zero point three gram dose might quietly help your
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mind stay steadier. Thank you for being here with me
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on Chasing Eden. If this resonated, please head over to
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my website at Chasingieden net and check it out. Subscribe
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to our podcast at Chasing Aiden, and if you're enjoying
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these explorations of natural meat's modern pathways, let's stay connected.
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Thank you for listening.
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81
00:07:15.480 --> 00:07:19.240
82
00:07:19.279 --> 00:07:22.399
83
00:07:22.399 --> 00:07:25.160
84
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85
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86
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87
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88
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89
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90
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91
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92
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93
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94
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95
00:08:07.759 --> 00:08:10.120
96
00:08:11.079 --> 00:08:16.439
97
00:08:16.480 --> 00:08:21.560
98
00:08:21.600 --> 00:08:26.279
99
00:08:26.360 --> 00:08:28.879
100
00:08:29.040 --> 00:08:32.960
101
00:08:33.039 --> 00:08:37.120
102
00:08:37.120 --> 00:08:39.159
103
00:08:39.279 --> 00:08:42.279
104
00:08:42.360 --> 00:08:45.279
105
00:08:45.320 --> 00:08:47.039
106
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107
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108
00:08:56.879 --> 00:09:00.440
109
00:09:00.440 --> 00:09:03.559
110
00:09:03.639 --> 00:09:06.960
111
00:09:07.039 --> 00:09:11.600
112
00:09:12.240 --> 00:09:16.000
113
00:09:16.080 --> 00:09:18.960
114
00:09:19.360 --> 00:09:21.960
115
00:09:22.039 --> 00:09:25.879
116
00:09:25.879 --> 00:09:29.360
117
00:09:30.320 --> 00:09:34.279
118
00:09:34.279 --> 00:09:35.519
119
00:09:35.559 --> 00:09:37.480
120
00:09:38.639 --> 00:09:43.159
121
00:09:43.320 --> 00:09:46.919
122
00:09:47.000 --> 00:09:49.480
123
00:09:50.519 --> 00:09:53.399
124
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125
00:09:59.639 --> 00:10:03.759
126
00:10:03.799 --> 00:10:07.200
127
00:10:08.440 --> 00:10:11.279
128
00:10:11.320 --> 00:10:15.000
129
00:10:15.039 --> 00:10:18.360
130
00:10:18.440 --> 00:10:23.840
131
00:10:23.919 --> 00:10:29.440
132
00:10:29.480 --> 00:10:33.080
133
00:10:33.159 --> 00:10:36.600
134
00:10:36.600 --> 00:10:41.799
135
00:10:42.279 --> 00:10:45.679
136
00:10:45.679 --> 00:10:48.679
137
00:10:48.720 --> 00:10:52.039
138
00:10:52.320 --> 00:10:55.399
139
00:10:55.519 --> 00:11:02.120
140
00:11:02.200 --> 00:11:05.240
141
00:11:05.320 --> 00:11:07.360
142
00:11:07.879 --> 00:11:11.440
143
00:11:11.440 --> 00:11:13.679
144
00:11:13.679 --> 00:11:17.879
145
00:11:17.919 --> 00:11:21.840
146
00:11:21.840 --> 00:11:24.519
147
00:11:25.039 --> 00:11:26.960
148
00:11:26.960 --> 00:11:31.519
149
00:11:31.639 --> 00:11:36.440
150
00:11:38.919 --> 00:11:45.799
151
00:11:46.159 --> 00:11:51.840
152
00:11:52.559 --> 00:11:56.000
153
00:11:56.519 --> 00:12:01.879
154
00:12:02.000 --> 00:12:07.519
155
00:12:07.600 --> 00:12:12.679
156
00:12:12.840 --> 00:12:19.240
157
00:12:19.320 --> 00:12:23.639
158
00:12:23.759 --> 00:12:28.840
159
00:12:28.879 --> 00:12:32.559
160
00:12:32.759 --> 00:12:36.480
161
00:12:36.519 --> 00:12:39.080
162
00:12:39.080 --> 00:12:44.440
163
00:12:44.600 --> 00:12:49.960
164
00:12:50.519 --> 00:12:54.240
165
00:12:54.320 --> 00:13:00.519
166
00:13:00.639 --> 00:13:06.080
167
00:13:06.200 --> 00:13:11.639
168
00:13:12.000 --> 00:13:18.480
169
00:13:18.559 --> 00:13:23.120
170
00:13:23.720 --> 00:13:28.360
171
00:13:28.399 --> 00:13:32.600
172
00:13:32.679 --> 00:13:37.440
173
00:13:37.480 --> 00:13:40.279
174
00:13:41.120 --> 00:13:45.200
175
00:13:45.240 --> 00:13:48.600
176
00:13:48.639 --> 00:13:50.840
177
00:13:50.879 --> 00:13:54.080
178
00:13:54.120 --> 00:13:57.679
179
00:13:58.519 --> 00:14:02.440
180
00:14:02.480 --> 00:14:06.159
181
00:14:06.159 --> 00:14:10.799
182
00:14:10.840 --> 00:14:14.399
183
00:14:15.159 --> 00:14:16.120