Creatine is the most researched, most effective, and most misunderstood supplement in fitness.

In this episode, Vinny and Dr. Eryn break down exactly what the science says about creatine — muscle growth, strength, ATP energy regeneration, cognitive function, loading vs. maintenance dosing, safety, myths, and who actually benefits the most.

We cover:

• How creatine actually works to regenerate ATP

• Whether timing matters (before vs. after vs. whenever)

• Why most lean mass increases are intracellular water — and why that's a good thing

• What 100+ randomized controlled trials and multiple meta-analyses show about strength & hypertrophy

• Cognitive benefits backed by RCTs (memory, reasoning, mental clarity)

• Safety in healthy adults and considerations for kidney disease

• The truth about hair loss, dehydration, and “creatine is a steroid” myths

If you lift weights, want to build muscle, or care about brain health — this is your guide to creatine done right.

Coach Vinny

Email: vinny@balancedbodies.io

Instagram: vinnyrusso_balancedbodies

Facebook: Vinny Russo

Dr. Eryn

Email: dr.eryn@balancedbodies.io

Instagram: dr.eryn_balancedbodies

Facebook: Eryn Stansfield

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