Why you should be taking more creatine, how to reduce cortisol, the new standard in protein bars, and more.
Hit Reset on Creatine
Since everyone is talking about (and taking) creatine, let's break down the why and how much.
First, if you aren't already on the creatine train, know that it's not just for gym bros anymore. Many call it the most widely used and studied supplement in the world. It's totally safe, and we're discovering more and more reasons why this is such an important nutrient to supplement.
Traditionally, we were guided to 5g per day of creatine. I equate this to what happened with carbs as we learned more. We used to think 50g of carbs per hour was ideal—now many athletes are taking well over 100g. This same trend is happening with creatine, with really good data and results.
Here's what you need to know:
First, you want to be taking creatine daily. Personally, I take it about 5 times a week. Holding myself to a higher compliance stressed me out and burned me out. So I stick with at least 5 days.
Most people have always been taking 5 grams. Interestingly, the science on why 5 grams is pretty weak—just one of those things where one person says it and everybody follows along.
Now we have better science. Dr. Rhonda Patrick said it best, 10g per day doubles your brain creatine content versus lower levels.
Andrew Huberman is taking 10-15g per day. Recent studies from Dr. Darren Candow show that 10 grams reaches not just muscle but also bone and brain. The lowest effective dose for bone strength was 8g daily—5g didn't move the needle.
What's the downside?
Well, really not much. The "downside" people talk about is really an upside when I talk to Dr. Sprouse. When you have more creatine, you retain more water in your muscles. That's a good thing for almost everyone—your muscles are more hydrated. For me, it's a huge benefit as someone who's chronically dehydrated.
You might see 1-3 lbs of additional muscle water weight. Again—this is good, not bad.
So what do you do?
Take 5g of creatine if you're starting. After a few weeks, go to two servings a day of 5g each.
Don't jump straight to 10g or 15g on day one. If you go up to 15g, split it between two doses of 7.5g per day.
Add in different formats. Take your 5g of powder in the morning, then use Momentous Chews or Create Gummies for your other 5g during the day.
My creatine rotation:
Formulas Foundation - I put this together to be your once-a-day, take-it-and-forget-it powder. You add it to your protein shake and you're getting 5g of creatine, plus your collagen, plus SwissRX Synthesis (for strength building), plus all sorts of healthy gut benefits. It's dead simple, super convenient, and about 35% less expensive than buying the pieces individually.
Momentous Creatine Chews - These are amazing. I keep them on my desk for my third 5g throughout the day. Now with 3 flavors Mango, Strawberry, and Lemon Lime. They are all great. and/or
Create Creatine Gummies - Also delicious, and although a recent test showed most creatine Gummies had no Creatine, that's NOT Create. They had exactly what they said they did. If you want a creatine gummy, Create is the only one I trust right now.
Next Topic: Cortisol
Back in late November, I got some photos of Feed boxes showing up at the hotels of some of the best World Cup ski racers training in Colorado as the season started.
I checked out these orders, and many of the top female skiers from Switzerland and Austria were all buying the same thing: KAEX.
I bet you haven't even heard of this new drink. It's meant to reduce post-workout cortisol (the stress hormone).
I know my cortisol is high. It's part of how I'm wired. So anything I can take that's as simple as a drink to help reduce it is something I'm interested in.
KAEX is the most popular sports supplement in Switzerland. It's everywhere over there. That's why I wanted it at The Feed.
The main active ingredient is phosphatidylcholine combined with tryptophan and a cocktail of other amino acids. They have clinical data showing it reduces cortisol levels back to normal 36% faster. By taking it daily (even on rest days), you have this continuous process of reducing cortisol.
How to Use KAEX:
It's a bit lemon/tart, but refreshing as a hydration. I personally really like the ready-to-drink, but the powder is just as effective, less space, and more portable.
I drink one right post-workout to rehydrate and start my cortisol reduction. I don't know if the timing matters, but that's what works best for me.
My personal hack: I'm taking KAEX post-workout, then taking Dream Shot with the sleep peptide PeptiSleep before bed to further reduce cortisol spikes at night.
I've been following this protocol for the past two weeks, and my HRV (I'm embarrassed to say) is usually in the high teens. With this protocol of KAEX and Dream Shot, I've hit the high 20s and now even the mid 30s on HRV. Better than I've ever seen it.
Now: David Bar
The most talked-about protein bar in the country is now at The Feed. I'm thrilled to welcome the gold packaging.
If you're new to David Bar, they exploded in popularity this past year. The main benefit is high protein and low calories, with the ease of a bar you can eat on the go.
I'm a fan. It fills me up and doesn't make me feel too full. The macros are impressive—28g protein for around 150 calories. Salted Peanut Butter is probably my favorite, but honestly, all the flavors are good.
Taking a "macro" look:
We need more protein. For endurance athletes who ignored this for years and started adding more protein (myself included), it's amazing how much faster you make strength gains and recover the next day. It's no joke. You really can feel it.
My More Protein Formula is this "stack":
The Feed Labs Whey Protein Shake (plus I add Foundation)
Maui Nui Venison Sticks (9-10g protein, super soft, not those jaw-breakers)
David Bar on the go or when I feel the need to snack
Plus, don't forget about Synthesis—it upregulates muscle protein synthesis, which you're fueling with all this extra protein
Final Highlights for This Week
Do you have a scale?
I'm not a fan of "scales," but if I were to get a scale, it would be this new Garmin one. It's the Ferrari of scales—tracks weight, body composition, muscle mass, body water, bone mass, and syncs with your Garmin ecosystem.
Formulas is Live
Our new 3-step daily supplement protocol is live and booming.
I was asked a bunch this week which one I'd choose: Essentials or Pro.
I'm a big fan of Pro—the difference is the extra two pills for Nitric Oxide Pro (which is my #1 don't-go-without-each-day supplement). For only $99 per month for Pro, it's a better deal than buying each supplement individually.
I was also asked my favorite upgrade. I'm adding the Longevity Upgrade with the O-Liv Phenolic Olive Oil to my Formulas. The data coming out is amazing. The crazy biohacker Brian Johnson now says he gets 14% of his daily calories from phenolic olive oil every day.
