Creatine has been around forever, but people still talk about it like it’s either magic or dangerous. In this video, I sit down with a panel and we break down what creatine actually does—mechanistically—so you can stop guessing. We go past the “gym bro supplement” stereotype and talk about how creatine supports ATP production, why that matters for muscle performance, and why it’s also relevant for your brain (cognition, brain fog, and neurologic energy demands). I also explain the big misunderstanding: water retention. Creatine pulls water into muscle cells (intracellular), which is not the same thing as “bloating” in the way most people mean it. We cover practical dosing, myth-busting around safety, and how to think about creatine if you’re older, female, or plant-based—groups that may respond differently depending on baseline intake and physiology. The takeaway: creatine is one of the most studied supplements we have, and if you use it correctly, it’s a boring, effective tool for strength, recovery, and potentially brain benefits—not a scary one.