Creatine is one of the most researched supplements in the history of sports nutrition, yet myths about it refuse to die.

Does creatine cause kidney damage?
Does it cause hair loss?
Does it make you retain water or gain fat?
Is it basically a steroid?

In this episode, we break down 12 of the most common myths about creatine using real scientific evidence from the Journal of the International Society of Sports Nutrition and decades of research.

We explore the physiology, the misconceptions, and what the data actually shows about one of the most misunderstood compounds in health and fitness.

Topics covered include:

• Does creatine cause water retention?
• Is creatine an anabolic steroid?
• Creatine and kidney health
• Creatine and hair loss (DHT myth)
• Does creatine cause dehydration or cramps?
• Is creatine safe for teenagers?
• Creatine for women
• Creatine for older adults and longevity
• Is a loading phase necessary?
• Are expensive forms of creatine better than monohydrate?
• Creatine and brain health

We also discuss emerging research suggesting creatine may support brain function, injury recovery, mood, and long-term health.

If you’ve ever been unsure about creatine, this episode separates gym myths from actual science.

🎙️ The MUSCLE GROWTH Podcast
Building muscle with science and making it accessible to all.

Follow the podcast for more episodes on:
• Muscle growth
• Supplements
• Hormones
• Biohacking
• Nutrition
• Training science

This episode breaks down research showing that muscles can actually “remember” past training. Even after muscle size is lost, the body keeps a biological record of previous workouts at the DNA level.

Researchers followed people through periods of training, muscle loss, and retraining, and found that certain muscle-building genes stay switched into a ready state long after training stops. Because of this, muscles grow back faster and stronger when training starts again.

The episode also explains how even a single workout can leave lasting changes inside muscle cells, helping the body respond better to future exercise. In simple terms, the work put in today can make building muscle easier later on, even after time off.

These findings help explain why “muscle memory” is real and why getting back into training is often quicker than starting from scratch.