The Diary Of A CEO with Steven Bartlett Most Replayed Moment: Can Creatine Offset Sleep Deprivation? Is It Really The Best Supplement?
Feb 20, 2026
Rhonda Patrick, biomedical scientist and founder of FoundMyFitness, breaks down creatine beyond the gym. She explores creatine’s role in brain energy, how higher doses can offset sleep deprivation and cognitive strain, dosing strategies for maintenance versus situational boosts, implications for vegans and mental health, and myths about hair loss and bloating.
AI Snips
Chapters
Transcript
Episode notes
High Creatine Doses Can Offset Sleep Deprivation
- Very high acute doses (25–30 g) have been shown in studies to prevent cognitive deficits from ~21 hours of sleep deprivation and sometimes outperform rested performance.
- These effects motivated Rhonda to increase to ~20–25 g when jet-lagged or severely sleep deprived.
Rhonda's Personal Creatine Strategy For High Demand Days
- Rhonda increases her creatine from 10 g to ~20 g before long podcasts or presentations when cognitively taxed or jet-lagged.
- She reports reduced mid-afternoon crashes and better sustained cognitive performance, admitting placebo may play a role.
Vegans Should Consider Creatine Supplementation
- Vegans especially may benefit because dietary creatine comes mainly from animal products; supplementation can restore brain and energy benefits.
- Rhonda notes vegan friends reported increased energy and needing less sleep after starting creatine.