In this episode of Mindful Paths, Nick and Hari take a clear, research grounded look at creatine and why it may be one of the most misunderstood yet evidence backed supplements for both physical performance and brain health.
Is creatine really just for bodybuilders, or has it been unfairly dismissed because of outdated myths and poor marketing? Nick and Hari break down what creatine actually does in the body, how it supports ATP production, and why decades of research continue to show benefits for strength, power, recovery, and training quality.
They also unpack common concerns around water weight, kidney health, bloating, and hair loss, explaining what the science actually says and who should be cautious. The conversation compares creatine monohydrate to newer forms like capsules and serums, discusses loading versus steady dosing, and explains why simplicity, testing, and cost effectiveness matter more than flashy supplement claims.
Zooming out, the episode uses creatine as a lens to question modern supplement culture and lifestyle driven deficiencies. Through reflections on aging, cognition, stress, and a desert island thought experiment, Nick and Hari explore which supplements truly earn their place and how to think more clearly about health, performance, and longevity in the modern world.
Connect with Nick Day on LinkedIn: https://www.linkedin.com/in/nickday/
Transformational Coaching with Nick or Hari Enquiries: nick@t4mcoach.com
Connect with Hari Kalymnios on LinkedIn: https://www.linkedin.com/in/harikalymnios/
Visit: https://harikalymnios.com
0:00 Preview & Intro
3:39 Why creatine matters
5:12 Performance and recovery benefits
7:36 Brain health and cognition
8:52 Safety, side effects, risks
10:40 Strength and muscle gains
12:31 Aging and disease research
13:56 Dosing and water weight
16:05 Powder vs capsules
22:45 Creatine for everyday health
25:20 Creatine serum myths
29:08 Cost and product quality
33:20 What to look for
38:54 Supplements vs natural living
41:09 Desert island experiment
49:18 Media trust detour
51:52 Training, sauna, sleep
