The Diary Of A CEO with Steven Bartlett Most Replayed Moment: Can Creatine Offset Sleep Deprivation? Is It Really The Best Supplement?
760 snips
Feb 20, 2026 
Rhonda Patrick, biomedical scientist and founder of FoundMyFitness, explains how creatine works beyond muscles and into brain energy. She discusses dosing for brain uptake, studies showing high doses can counteract sleep loss, benefits for vegans and mental health, and early Alzheimer's and cancer signals. Practical tips and myth-busting on hair loss and bloating are also covered.
AI Snips
Chapters
Transcript
Episode notes
Creatine Boosts Brain Energy Under Stress
- Creatine supports energy regeneration in both muscle and brain by increasing phosphocreatine stores.
- It becomes especially beneficial for the brain during stress, high cognitive load, sleep deprivation, depression, or neurodegeneration.
Rhonda's Personal Creatine Routine
- Rhonda Patrick began supplementing with creatine while increasing resistance training and cognitive demand.
- She now uses 10 g daily and raises to ~20 g when jet-lagged or facing long, demanding days.
Increase Dose To Target The Brain
- Use higher daily doses (around 10 g) to increase brain creatine because 5 g mostly saturates muscle.
- Raise the dose further (20–25 g acutely) when facing sleep deprivation or extreme cognitive demand.