Creatine is SAFE, the verdict is in!

After decades of people claiming that creatine will wreck your kidneys, liver, & various other claims, a new study has put these myths to bed.

In my latest episode of the Dr. Layne Norton Podcast, I go DEEP on the most comprehensive dataset to date: a brand new meta-analysis by Kreider et al. (2025) which reviewed 250+ studies, covering over 26,000 participants, some lasting more than a decade, and examined nearly 50 potential side effects.

The verdict? Absolutely no evidence of harm.

I broke down the full paper, the methods, and what this means for athletes and everyday lifters in the latest episode of the podcast.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• REPS Research Review: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:01:33 - Meta Analysis Overview

0:02:14 - Creatine is NOT a Steroid

0:03:10 - ATP

0:05:13 - Creatine from Body and Food

0:06:05 - Creatine Non-Responders

0:06:27 - Creatine Dose

0:07:10 - Creatine Benefits

0:10:18 - Outwork Nutrition

0:11:46 - Interesting Associations

0:13:48 - Safety Questions

0:15:03 - Importance of Placebo

0:17:05 - Study Methods

0:20:05 - Study Results

0:26:08 - REPS Research Review

0:26:57 - Hair Loss

0:29:04 - Creatine is Safe and Effective

0:30:54 - Types of Creatine

0:36:54 - Creatine for Kids

0:38:50 - Recommendations

0:39:39 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/study-deep-dive-creatine-is-safe-episode-13

Is sugar really to blame for the obesity epidemic? In this episode, I break down one of the most common nutrition myths. Using evidence from epidemiology, randomized controlled trials, and meta-analyses, Layne explains why sugar and high fructose corn syrup aren’t the independent culprits they’re often made out to be. Instead, he reveals what the research actually says about calories, metabolism, and how oversimplified narratives mislead the public. If you’ve ever been told “sugar is poison,” this episode will challenge your perspective with science, not fear.

SPONSORS

• REPS Research Review: https://biolayne.com/reps

• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:02:49 - Research Funding and Bias

0:14:52 - Previous Beliefs on Sugar

0:15:31 - Types of Sugar

0:17:42 - Previous Beliefs on HFCS

0:19:37 - Leptin

0:23:56 - Gary Taubes

0:24:33 - REPS

0:25:22 - Carbohydrate Insulin Model of Obesity

0:27:42 - The Case for Sugar Causing Obesity

0:30:08 - The Moment I Started to Change My Mind

0:32:29 - Ice Cream

0:34:18 - Researching Sugar

0:39:15 - Mechanisms vs Outcomes

0:41:10 - Classic Study

0:42:28 - Mark Haub Twinkie Diet

0:45:46 - Carbon Diet Coach

0:46:46 - Metabolic Health

0:48:03 - Glycemic Index

0:49:51 - Sugar Intake vs Calorie Intake

0:52:30 - Sugar Addiction

0:54:21 - Let's Be Clear

0:56:36 - Data Over Feelings

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/did-sugar-cause-the-obesity-epidemic-episode-12

Building muscle isn’t just about aesthetics — it’s about survival. 💪

In this episode of The Dr. Layne Norton Podcast, I break down why muscle is the most underrated organ of health. You’ll hear how it lowers your risk of cardiovascular disease, cancer, infections, Alzheimer’s, and depression — while also protecting against falls, fractures, and the effects of aging.

We’ll dive into:

- How muscle acts like an endocrine organ, releasing myokines that fight disease and slow tumor growth.

- Why more muscle means longer life, better quality of life, and faster recovery if you get sick.

- The myth that you “can’t build muscle after a certain age” — and why it’s total BS.

- How just 50 minutes of resistance training a week can change your health trajectory.

If you want to live longer, feel stronger, and age on your own terms, this is the episode you don’t want to skip.

SPONSORS

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:02:18 - Muscle for Vanity

0:03:39 - Cultural Perception of Muscles

0:06:13 - Women in the Gym

0:08:11 - Muscle for Health

0:10:34 - Sarcopenia

0:15:28 - Insulin Sensitivity

0:22:59 - Workout Builder

0:23:54 - Sink Metaphor

0:26:07 - Organ of Health

0:28:11 - Quality of Life

0:32:35 - Cardiovascular Disease Mortality

0:36:35 - Cancer Mortality

0:42:44 - Other Mortality

0:44:45 - Risk of Disease

0:49:22 - Mental Health

0:56:19 - Pain & Injuries

0:57:35 - Team Biolayne

0:58:26 - Wasting Diseases

1:00:59 - Anyone Can Build Muscle

1:03:20 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/why-you-should-try-to-build-muscle-episode-11

Learn how to build muscle from the world's most renowned researcher on muscle growth, Professor Brad Schoenfeld. In this absolute masterclass, Dr. Schoenfeld lays out the non-negotiables for muscle growth, what matters most, what matters least, and how to practically implement these recommendations. If you care about building muscle, you do not want to miss this episode.

SPONSORS

• Workout Builder – Customized training programs for all experience levels: https://biolayne.com/workout-builder

• REPS Research Review: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

FOLLOW BRAD

https://www.instagram.com/bradschoenfeldphd

http://www.twitter.com/bradschoenfeld

TIMESTAMPS

0:00:00 - Intro

0:03:20 - How Brad Got Started

0:08:24 - Vanity vs Health

0:14:46 - Muscle Quality

0:16:54 - Muscle and Insulin Resistance

0:22:00 - Most Important Thing for Hypertrophy

0:23:38 - Training to Failure

0:34:51 - Misinformation on Social Media

0:39:02 - Mechanical Tension

0:46:21 - Training Volume

0:52:24 - Workout Builder

0:54:45 - Dose Response

0:59:27 - Overtraining

1:07:19 - Muscle Damage and Soreness

1:14:35 - Mechanisms vs Outcomes

1:19:52 - Cortisol

1:21:15 - Acute vs Chronic

1:24:04 - Mechanisms vs Outcomes

1:25:43 - REPS Research Review

1:26:32 - Research on Volume

1:34:01 - Training Frequency

1:40:06 - Range of Motion

1:46:27 - Intensity Tricks

1:50:32 - Rep Cadence

1:58:03 - Exercise Selection

2:04:43 - Final Question

2:13:53 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-build-muscle-masterclass-with-professor-brad-schoenfeld-episode-10

The carnivore diet. The keto diet. Intermittent fasting. Plant based. The [insert diet here]... There are so many popular diets out there being promoted by various diet tribes, many of which have limited evidence for their efficacy. All of which have various positives and negatives associated with them. In this episode, I systematically break down some of the most popular diets and discuss both the positives and negatives to these dietary approaches. If you are confused by all the noise on social media, this episodes is a MUST LISTEN to help simplify things for you!

SPONSORS

• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:01:47 - Bodybuilding History

0:09:42 - Flexible Dieting

0:25:33 - Carbon Diet Coach

0:26:33 - Mediterranean Diet

0:30:10 - Plant Based Diet

0:39:55 - Low Carb Diets

0:48:30 - Team Biolayne

0:49:20 - Carnivore Diet

0:59:13 - Fasting Diets

1:06:54 - Summary

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/pros-and-cons-of-popular-diets-episode-9

Not everyone has the time or desire to go to school and get a PhD or a Master's degree in a scientific field. Even getting a scientific degree does not ensure that you will be able to read and interpret research appropriately. But just because you may not have a scientific degree or the desire to achieve one, doesn't mean you can't still learn to think like a scientist.

This isn't about a fancy education... it's about a state of mind and way of thinking. It's less complicated than you might think and there are some simple, systematic ways to ask questions and evaluate evidence that anyone can implement.

In this episode I break down how YOU can think like a scientist and be better equipped to evaluate and interpret evidence.

SPONSORS

• REPS Research Review: https://biolayne.com/reps

• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:57 - Areas of Expertise

0:10:12 - The Scientific Method

0:12:47 - Politics vs Science

0:17:07 - Why Study Results Vary

0:22:26 - REPS Research Review

0:23:16 - Research Funding

0:27:06 - How To Read Research

0:29:29 - Scientific Consensus

0:30:58 - Skepticism

0:34:51 - Hierarchy of Evidence

0:39:51 - Physique Coaching Academy

0:40:52 - Hierarchy of Evidence Continued

0:45:40 - The Power of Placebo

0:47:50 - Single vs Double Blind

0:49:44 - Meta Analysis

0:51:04 - Mechanisms vs Outcomes

0:55:54 - Cherry Picking Data

0:57:28 - Practical Considerations of Research

1:00:40 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/how-to-think-like-a-scientist-episode-8

In this episode I take YOUR questions! Topics covered in this AMA:

• How much protein is used for building muscle?

• Is creatine safe for kids?

• Does separating fats/carbs amongst different meals lead to additional fat loss benefits?

• Should you avoid high protein diets if you’re worried about cancer?

• Does creatine affect brain health?

• Do OTC pain killers affect muscle growth?

• What’s the best way to retain muscle on intermittent fasting?

• Can you gain fat eating too much protein?

• Why do some people have an easier time staying lean than others?

• Does alcohol negatively affect weight loss?

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:01:14 - Creatine For Kids

0:05:28 - What Form of Creatine

0:10:43 - Separating Carbs and Fats

0:13:47 - mTOR and Cancer

0:17:41 - Outwork Nutrition

0:19:25 - Protein and Gluconeogenesis

0:23:19 - Protein for Muscle Building

0:31:10 - Protein and Body Fat

0:36:01 - Nutrition Science Education

0:42:16 - Physique Coaching Academy

0:43:18 - Anti-Inflammatory Medicine and MPS

0:46:18 - Creatine for Brain Health

0:47:32 - What Keeps Thinner People Thin

0:52:52 - Alcohol and Weight Loss

0:54:08 - Fasting and Muscle Mass

0:56:53 - Outro

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/ama-protein-intake-creatine-weight-loss-episode-7

*DISCLAIMER*

This podcast is for general informational purposes only and does not constitute the practice of medicine, nursing, or other professional healthcare services, including the giving of medical advice. No doctor-patient relationship is formed. The use of this information and the materials linked to this podcast is at the user's own risk. The content on this podcast is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Users should not disregard or delay in obtaining medical advice for any medical condition they have, and they should seek the assistance of their healthcare professionals for any such conditions.

Over 100 million adults (42.4%) are obese in America. Obesity comes with substantial health risks & impacts on quality of life as well as mental health. As such, nearly half of adults in the US attempt weight loss on a yearly basis but the number of people who are successful in losing weight and successfully maintaining that weight loss are extremely low. Moreover, the amount of misinformation surrounding fat loss is overwhelming. In this podcast, Dr. Norton breaks down the most important things to consider for a successful weight loss lifestyle program to have success and maintain it for the long term.

SPONSORS

• Fat Loss Forever by Layne Norton PhD: https://biolaynestore.com

• Carbon Diet Coach – Achieve your goals with Carbon’s adaptive macro coaching app: https://joincarbon.com/podcast

• Team Biolayne – One-On-One Coaching: https://biolayne.com/online-coaching

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:33 - Obesity Risks

0:05:36 - Realities of Being Shredded

0:10:00 - Fat Loss Forever

0:11:32 - Information Overload

0:14:10 - Experts vs Star Power

0:17:48 - Rebounding After Weight Loss

0:20:43 - #1 Thing for Weight Loss

0:23:20 - Self Efficacy

0:27:22 - Carbon Diet Coach

0:28:22 - Social Support

0:30:46 - Greater Initial Weight Loss

0:32:36 - Tailoring to Diet Preference

0:34:50 - Increase Protein Intake

0:35:06 - Monitoring & Measuring

0:36:18 - Biochemistry of Fat Loss

0:42:45 - Debunking Insulin Myths

0:46:28 - All About Calories

0:52:24 - Team Biolayne Coaching

0:53:15 - Energy Balance Deep Dive

1:00:20 - Tracking Errors

1:02:54 - Weight Fluctuations

1:04:49 - Hormones

1:06:12 - Exercise

1:11:17 - Self Monitoring

1:12:41 - Macronutrients

1:16:06 - Sleep

1:19:21 - Supplements

1:20:51 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/what-really-matters-for-fat-loss-episode-6

The mark of any good scientist is their willingness to change their mind based on evidence. No matter how strongly we feel about a topic, we must always consider new data, and if the data is strong enough over time, we change our minds. In this episode, Dr. Norton goes down a list of the things he felt most strongly about and later changed his mind on as new data emerged.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• REPS Research Review: https://biolayne.com/reps

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:02:46 - Change Your Mind Based on Evidence

0:07:23 - Alan Aragon vs Gary Taubes

0:10:03 - Branched Chain Amino Acids

0:18:41 - Fasted Cardio

0:23:18 - High vs Low Intensity Cardio

0:27:14 - Outwork Nutrition

0:28:41 - Meal Frequency

0:36:57 - Intermittent Fasting

0:40:04 - LDL Cholesterol & Saturated Fat

0:51:31 - REPS Research Review

0:52:30 - Sucrose, Fructose, & HFCS

0:59:29 - Artificial Sweeteners

1:12:11 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/things-ive-changed-my-mind-on-episode-5

Get ready for the ULTIMATE masterclass on protein as I host my mentor & PhD advisor, Dr. Donald Layman on the podcast. Not only did Dr. Layman help mentor me through my PhD and shape my rigorous thinking as a scientist, he is also one of the smartest people I’ve ever met. Like me, his Bachelors was in Biochemistry and PhD in Nutritional Science. This uniquely positioned him to understand the deep mechanisms and biochemistry underlying metabolic pathways, while also having a fantastic understanding of how these mechanisms play out on a whole body level.

Dr. Layman has published hundreds of peer reviewed journal articles, and many of his graduates have gone on to make big impacts in Academia & Industry, including: Drs Josh & Tracey Anthony, Dr. Jamie Baum, Dr. Suzanne Devkota, Dr. Gabrielle Lyon, & more. Last year, Dr. Layman was presented with the American Society for Nutrition’s Lifetime Achievement Award for his incredible body of work.

You do not want to miss this deep dive into all things protein with one of the GOATs of Protein and Nutrition.

SPONSORS

• Outwork Nutrition - Evidence-Based Supplements to Support Your Hard Work: https://outworknutrition.com

• Physique Coaching Academy - Advanced Coaching and Nutrition Education for Personal Trainers: https://physiquecoachingacademy.com

LAYNE'S COMPANIES

Carbon Diet Coach: https://joincarbon.com/podcast

Outwork Nutrition: https://outworknutrition.com

REPS Research Review: https://biolayne.com/reps

Workout Builder: https://biolayne.com/workout-builder

Team Biolayne: https://biolayne.com/online-coaching

Physique Coaching Academy: https://physiquecoachingacademy.com

FOLLOW LAYNE

http://www.facebook.com/laynenorton

http://www.twitter.com/biolayne

http://www.instagram.com/biolayne

TIMESTAMPS

0:00:00 - Intro

0:03:28 - Dr. Layman

0:04:18 - Study Design Flaws

0:07:13 - Dr. Layman's Background

0:12:06 - Understanding Micro and Macro

0:15:40 - How Much Protein Per Day?

0:27:26 - Why Does Age Matter?

0:36:01 - Outwork Nutrition

0:37:29 - Basics of mTOR

0:43:20 - Leucine and BCAAs

0:49:58 - Protein Quality (Plant vs Animal)

1:09:43 - Carnivore Diet

1:15:34 - Calories are the Most Important Metric

1:23:50 - Protein Distribution

1:38:36 - Physique Coaching Academy

1:39:57 - Biggest Contribution to Field of Nutrition

1:41:31 - Advice for Young Scientists

1:46:28 - Beliefs That Changed Over Time

1:53:03 - Staying Objective with Nutrition

1:55:27 - Conclusion

SHOW NOTES

https://biolayne.com/podcasts/dr-layne-norton-podcast/protein-masterclass-with-my-phd-advisor-dr-donald-layman-episode-4/