Creatine is a hot subject right now, but I’m guessing you might not know as much about it as you could. We’ll step into a new creatine masterclass with our friends from Qualia. This episode shows you why it is not just for muscle, but one of the most powerful and well studied upgrades for brain energy, metabolism, sleep resilience, and long term human performance. You will learn how creatine supports mitochondria, buffers ATP, reduces cravings, and helps you think, train, and recover with more energy instead of relying on willpower.
Host Dave Asprey sits down with Greg Kelly for a deep, practical masterclass on creatine and energy biology. Greg Kelly is a naturopathic physician, functional medicine expert, and longtime researcher in supplements and nootropics. He has spent decades studying creatine, mitochondrial function, cognition, and performance, and has contributed to peer reviewed research while working directly with athletes, clinicians, and high performers.
You’ll Learn:
• Why creatine acts as an ATP buffer for both muscles and the brain
• How mitochondria drive cognition, metabolism, and emotional regulation
• The real dosing debate from low daily maintenance to higher cognitive doses
• Why women often need more creatine than men
• How creatine supports performance during sleep deprivation and sleep debt
• The link between magnesium, creatine phosphate, and ATP production
• How methylation and TMG relate to creatine synthesis and timing
• Why creatine can reduce cravings by improving cellular energy
• How low quality creatine and contaminants can damage mitochondrial function
• When creatine matters most for longevity, resilience, and human performance
Dave Asprey is a four time New York Times bestselling author, founder of Bulletproof Coffee, and the father of biohacking. With over 1,000 interviews and 1 million monthly listeners, The Human Upgrade is the top podcast for people who want to take control of their biology, extend their longevity, and optimize every system in the body and mind. Each episode features cutting edge insights in health, performance, neuroscience, supplements, nutrition, hacking, emotional intelligence, and conscious living.
Thank you to our sponsors!
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Timestamps:
00:00 – Trailer
01:25 – Introduction
04:57 – History of Creatine
07:47 – How Creatine Works
12:00 – Dietary Sources of Creatine
13:30 – Creatine Dosing Guidelines
18:08 – Cognitive Benefits of Creatine
19:36 – Bodybuilding vs Biohacking Doses
22:08 – Kidney Function and Safety
24:42 – Sleep, Recovery, and Creatine
26:08 – Bloating and Absorption Issues
30:53 – Timing, Caffeine, and Coffee Stacks
34:07 – Different Forms of Creatine
43:06 – Weight Loss, Obesity, and Metabolism
45:50 – Testosterone and Hormones
47:47 – Women and the Menstrual Cycle
50:12 – Pregnancy and Fertility
53:44 – Magnesium and ATP Connection
56:17 – Methylation and TMG
01:01:18 – Creatine Quality and Contaminants
01:09:17 – Practical Creatine Tips
01:15:46 – Creatine for Kids and Teenagers
Resources:
• Go To: www.qualialife.com/humanupgrade for an automatic extra 15% discount to try Qualia Creatine.
• Get My 2026 Biohacking Trends Report: https://daveasprey.com/2026-biohacking-trends-report/
• Join My Low-Oxalate 30-Day Challenge: https://daveasprey.com/2026-low-ox-reset/
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