Ep 425 Creatine for the Brain: Separating Fact from Fiction ft. Dr. Boz [Part 1]

Is your body already producing creatine… and could you still be running low where it matters most—your brain?

In Part 1 of this 2-part series, Coach Chris Wilson sits down with Dr. Annette “Dr. Boz” Bosworth to challenge everything you thought you knew about creatine. While often seen as a muscle-building supplement, this conversation shifts the focus to brain energy, cognitive function, and daily performance.

They break down creatine’s role in regenerating ATP—the fuel that powers every cell, especially in the brain. If you struggle with mid-afternoon crashes, brain fog, or mental fatigue, this episode uncovers what may really be happening.

Chris and Dr. Boz also explore why natural creatine production may fall short, how muscles can compete with the brain for supply, and what happens when intake goes beyond traditional dosing.

You’ll also learn how brain energy connects to sleep, recovery, and long-term cognitive health, including the impact of modern habits and metabolic factors like insulin.

This episode reframes creatine as more than a workout supplement—it’s a foundational tool for brain energy and resilience.

Be sure to tune in to Part 2, where Chris and Dr. Boz dive deeper into cognitive health and creatine myths.

Time Stamps

0:00 – Is your body already producing creatine without you knowing?
0:26 – A new perspective on health and performance
0:53 – Welcome to the Strong by Design podcast
2:20 – Join Coach Chris with special guest Dr. Annette “Boz” Bosworth
3:46 – Is creatine more than just a gym supplement?
4:53 – Why creatine has lasted for decades
6:22 – The energy system fueling every cell
6:56 – Why your brain crashes in the afternoon
8:33 – Your brain’s built-in energy reserve
8:52 – Are your muscles taking more than their share?
9:54 – What happens at higher creatine doses?
11:53 – Can creatine help with jet lag and fatigue?
14:06 – Finding the optimal range for brain performance
15:56 – What your brain actually does during sleep
16:47 – The link between insulin and brain decline
18:51 – Can cognitive decline be slowed?
21:17 – Why sleep keeps getting sacrificed
23:04 – Are you going to bed later than you think?
25:53 – Why sleep is key to brain recovery
27:00 – How does creatine quality make a difference?
28:15 – Why diet alone may fall short
31:35 – Why dosing isn’t one-size-fits-all
37:05 – The simplest way to take creatine
39:20 – Is your gut holding you back?
40:40 – Don’t miss Part 2—share and leave a review for the SBD podcast