Uploaded January 2026 | Updated September 2026, 1 week ago
For all the references and extra details, see the associated StayCurious Metabolism Newsletter: staycuriousmetabolism.substack.com/p/creatine-explained-how-one-molecule?r=40ekz2
Momentous Creatine
Use code StayCurious for up to 35% off your first order at livemomentous.com or follow this link: livemomentous.com/discount/STAYCURIOUS?redirect=/collections/creatine&utm_source=youtube&utm_medium=sponcon&utm_campaign=nick-norwitz&utm_content=creatine
When it comes to reputation, quality, and rigorous third-party testing, you really can’t go wrong with Momentous Creatine Monohydrate. It’s extensively tested for heavy metals and banned substances. My personal preference is their pure, unflavored, no dyes or sweeteners, micronized creatine monohydrate
DESCRIPTION:
Creatine is one of the most researched supplements in history—yet most people still misunderstand how it works and what it actually does.
In this video, I break down creatine from first principles to real-world use.
We start with the biochemistry: what creatine is and how it promotes muscle growth—cell hydration, satellite cells, gene expression—and review human randomized controlled trials showing increases in lean mass and even reductions in fat mass.
From there, we go beyond muscle. Creatine plays a critical role in brain energy metabolism, and emerging data show benefits for memory, aging, depression, sleep deprivation, and possibly neurodegenerative disease. I walk through the human trial data, explain why higher doses are often needed for brain effects, and outline practical dosing strategies that maximize benefits while minimizing GI issues.
We also clear up common myths about creatine—hair loss, kidney damage, cycling—and end with simple, evidence-based protocols you can actually use.
Creatine Ice Cream Recipe
Warm 1 pint (473 ml) of Heavy Cream in a pan.
While the cream is warm, but not hot, add in 5 egg yolks and mix immediately. You don’t want the yolks to cook. If they do cook, start over (but keep your creamy egg accidents for a snack).
Add vanilla, organic liquid stevia, and a pinch of salt to taste.
Add four 5 g Scoops of creatine.
The recipe makes about 3-4 servings. Obviously, you can double, triple or quadruple as you see fit.
Here’s where you can get creative. In the batch shown I added Turkish coffee, but you can also add anything you want. Mint, melted chocolate or cocoa powder, berries. Make it your own.
Then pile it into an ice cream maker and turn it on until it reaches the desired consistency.
Chapters:
0:00 – Creatine Panic at the Airport (Why It’s Misunderstood)
1:15 – Roadmap: What Creatine Is, How It Works, Muscle & Brain
2:00 – What Creatine Actually Is (Biochemistry Basics)
4:00 – How Creatine Drives Muscle Growth & Performance
6:13 – Creatine Mechanisms Recap (Energy, Cells, Genes)
7:00 – Human Meta-Analysis: Creatine Increases Lean Mass
8:21 – Evidence-Based Creatine Protocols & Practical Tips
11:16 – Creatine for Memory, Aging & Brain Energy
13:41 – Can Creatine Offset Sleep Deprivation Effects?
14:46 – Optimal Dosing for Brain Health
15:03 – Creatine Myths: Hair Loss, Kidneys, Steroids, Cycling
17:10 – Behind the Scenes: How This Video Was Made
#Creatine #MuscleScience #BrainHealth #Cognition #ExerciseScience #Metabolism #ATP #Hypertrophy #StrengthTraining #Longevity #Neuroscience #MentalHealth #SleepScience #SupplementScience #NutritionScience #HealthEducation #EvidenceBased #StayCurious
For all the references and extra details, see the associated StayCurious Metabolism Newsletter: staycuriousmetabolism.substack.com/p/creatine-explained-how-one-molecule?r=40ekz2
Momentous Creatine
Use code StayCurious for up to 35% off your first order at livemomentous.com or follow this link: livemomentous.com/discount/STAYCURIOUS?redirect=/collections/creatine&utm_source=youtube&utm_medium=sponcon&utm_campaign=nick-norwitz&utm_content=creatine
When it comes to reputation, quality, and rigorous third-party testing, you really can’t go wrong with Momentous Creatine Monohydrate. It’s extensively tested for heavy metals and banned substances. My personal preference is their pure, unflavored, no dyes or sweeteners, micronized creatine monohydrate
DESCRIPTION:
Creatine is one of the most researched supplements in history—yet most people still misunderstand how it works and what it actually does.
In this video, I break down creatine from first principles to real-world use.
We start with the biochemistry: what creatine is and how it promotes muscle growth—cell hydration, satellite cells, gene expression—and review human randomized controlled trials showing increases in lean mass and even reductions in fat mass.
From there, we go beyond muscle. Creatine plays a critical role in brain energy metabolism, and emerging data show benefits for memory, aging, depression, sleep deprivation, and possibly neurodegenerative disease. I walk through the human trial data, explain why higher doses are often needed for brain effects, and outline practical dosing strategies that maximize benefits while minimizing GI issues.
We also clear up common myths about creatine—hair loss, kidney damage, cycling—and end with simple, evidence-based protocols you can actually use.
Creatine Ice Cream Recipe
Warm 1 pint (473 ml) of Heavy Cream in a pan.
While the cream is warm, but not hot, add in 5 egg yolks and mix immediately. You don’t want the yolks to cook. If they do cook, start over (but keep your creamy egg accidents for a snack).
Add vanilla, organic liquid stevia, and a pinch of salt to taste.
Add four 5 g Scoops of creatine.
The recipe makes about 3-4 servings. Obviously, you can double, triple or quadruple as you see fit.
Here’s where you can get creative. In the batch shown I added Turkish coffee, but you can also add anything you want. Mint, melted chocolate or cocoa powder, berries. Make it your own.
Then pile it into an ice cream maker and turn it on until it reaches the desired consistency.
Chapters:
0:00 – Creatine Panic at the Airport (Why It’s Misunderstood)
1:15 – Roadmap: What Creatine Is, How It Works, Muscle & Brain
2:00 – What Creatine Actually Is (Biochemistry Basics)
4:00 – How Creatine Drives Muscle Growth & Performance
6:13 – Creatine Mechanisms Recap (Energy, Cells, Genes)
7:00 – Human Meta-Analysis: Creatine Increases Lean Mass
8:21 – Evidence-Based Creatine Protocols & Practical Tips
11:16 – Creatine for Memory, Aging & Brain Energy
13:41 – Can Creatine Offset Sleep Deprivation Effects?
14:46 – Optimal Dosing for Brain Health
15:03 – Creatine Myths: Hair Loss, Kidneys, Steroids, Cycling
17:10 – Behind the Scenes: How This Video Was Made
#Creatine #MuscleScience #BrainHealth #Cognition #ExerciseScience #Metabolism #ATP #Hypertrophy #StrengthTraining #Longevity #Neuroscience #MentalHealth #SleepScience #SupplementScience #NutritionScience #HealthEducation #EvidenceBased #StayCurious
