276. The Surprising Science of Creatine Beyond Bodybuilding

You can nail your training, nutrition, supplements, and sleep routine and still overlook one variable that surrounds you all day: your technological environment. Phones, Bluetooth, Wi-Fi, wearables, cars, and constant connectivity may be adding another layer of physiological stress at the exact time you are trying to recover, perform, and switch your nervous system off. In this episode, Alex Kikel and I break down how EMFs interact with the body, why professional athletes are beginning to pay attention, and where exposure may be affecting recovery and performance. More importantly, we look at what you can realistically control, what may be overkill, and how to improve your environment without turning optimization into another source of stress. What's Discussed: (02:29) Why pro athletes are paying attention to EMFs. (04:21) Coherent vs. non-coherent EMFs. (15:26) EMFs, recovery, and fat loss. (39:23) EMF exposure inside modern cars. (50:53) Keeping your phone against your body. (52:31) Phones, EMFs, and your sleep environment. (58:17) When wearables create more stress. (1:11:49) When biohacking becomes counterproductive. (1:22:07) EMF habits: overrated or underrated.   If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected]   Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off.   Find More From Kris Gethin: Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred    Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel  YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about

Creatine has long been associated with bodybuilding and strength training — but its potential benefits extend far beyond the gym. In this episode, Kris Gethin dives into the evolving research on creatine's impact on cognitive function, mental health, and even its role during periods of sleep deprivation. Chapters 00:00 Introduction to creatine's expanding benefits 02:16 Research on creatine and cognitive performance 04:31 Creatine's relevance for sleep-deprived individuals 06:44 Creatine's potential in anxiety and mental health 09:25 The challenge of increasing brain creatine levels 09:52 GAA as a precursor to enhance creatine levels 11:17 Research on GAA and cognitive performance 12:15 Future directions: brain-focused creatine research 13:09 Personal insights and practical applications of creatine 14:35 Conclusion and next steps for research and health Resources & Links 💪 Shop Unmatched Supps Creatine   This content is for informational purposes only and is not medical advice. Talk to your doctor before starting any new supplement, especially if you are pregnant, managing a health condition, or taking prescribed medication for depression or other mood disorders.

Most bodybuilders have been taught to think about water in one way: drink enough of it and stay hydrated. So it makes sense that the real attention goes to the things we have been told actually move the needle: protein, carbs, creatine, electrolytes, pre-workout, recovery, blood work, and everything else in the stack. But once you start looking at what water is doing inside muscle tissue, what can be in the water you are drinking, and how much of it you put through your body every day, it becomes difficult to treat it as just the liquid you wash your supplements down with. In this episode, Alex Kikel joins me to bring a completely different perspective to something most of us have never had a reason to question. We get into why the type of water you drink could matter for muscle contractions, pumps, glycogen storage, recovery, and cognition, along with what could be coming from tap and bottled water. We also get into structured water, filtration, remineralization, hydrogen water, and then take it straight into contest prep with fluid retention, sodium, creatine, and why cutting water can sometimes leave a bodybuilder looking flatter instead of tighter. Alex has spent 14 years working with and tracking thousands of people, including Olympic, NBA, and NFL athletes. His experience across health, physique, and high-level performance gives us a very different way to look at something bodybuilders use every day but rarely treat as part of the protocol itself. What's Discussed: 04:55 Why the water inside your muscles could affect contractions, pumps, strength, and how much you get from every rep. 11:34 "Structured" vs. "dead" water, and why simply drinking enough may not be the whole hydration story. 20:40 What drinking from plastic every day could be exposing you to, and how realistic it is to avoid microplastics. 25:32 Can light, minerals, vortexing, and water-structuring devices actually change the water you drink? 46:11 Why the water in your shaker could change how your pre-workout, electrolytes, carbs, and supplements perform. 49:24 What hydration has to do with brain fog, memory, mental performance, inflammation, and energy. 58:24 Hydrogen water, fat loss, water retention, sodium, creatine, and the peak-week water mistakes that can ruin your final look. If you train hard, take supplements, care about recovery, or simply drink litres of water every day, this episode will make you look at what is in your bottle very differently.  To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected] If you train hard, care about recovery, and want to see the tools, supplements, and products I personally recommend, head to krisgethin.com/pages/recommendations   Thank You to Our Sponsors! Structured Water by Natural Action: Want to upgrade the quality of the water you drink every day? Head to naturalaction.com and use code KRIS at checkout. Hydrogen Rich Water: Want an easy way to add molecular hydrogen to your hydration routine? Head to drinkhrw.com/pages/h2-in-sports and use code GETHIN for 10% off.   Find More From Kris Gethin: Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred    Find Out More About Alex Kikel: Website: theprepcoach.com/ Instagram:@alex_kikel  YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about  

As we age, our bodies change — and so should our approach to training. In this episode, Kris Gethin shares his journey from competitive bodybuilding to a more functional, sustainable fitness routine as he navigates his 50s. He breaks down his current training split, why recovery now drives his results more than volume ever did, and how he stays mentally locked in even as the workouts themselves have changed. What You'll Learn Why Kris moved away from six-day, heavy-lifting training as he entered his 50s How his goals shifted from pure muscle-building to functionality and long-term health The training split he follows now, and why fewer days doesn't mean less intensity What actually drives hypertrophy at this stage of life (hint: it's not more volume) How he approaches sleep, stress, and nutrition to support recovery Why seeking out discomfort is still central to his mindset, even with a lighter schedule Chapters 00:00 Introduction and Kris Gethin's background 01:53 Training in his 30s and 40s versus now at 50 04:12 His current workout split and modifications 06:05 Impact of aging on recovery and joint health 07:57 The role of hormonal health and lifestyle factors 09:51 Changes in diet and supplementation over the years 12:12 Maintaining mental intensity and motivation 14:04 Making workouts more challenging and functional 15:52 Final thoughts and advice for aging athletes Resources FightCamp — An interactive at-home boxing and kickboxing training system with expert-led workouts, equipment, and performance-tracking technology. I often use this as my functional workout on non-training days Code: GETHIN10 — 10% off your order  Better Bodies / GASP — Performance-focused gym apparel and training gear that I have been wearing since 2005 - designed for serious lifters. Code: KRIS15 — 15% off your order  Bahé Trainers — Comfortable running, training and hiking shoes featuring grounding/earthing technology designed to create an electrical connection with the earth. Code: KRIS15 — 15% off your order Nutrition Solutions — Prepared grass fed, humane raised, organic and antibiotic free meal solutions that make it easier to stay consistent with your nutrition when life gets busy. I have used them weekly since 2015 Code: LEGACY20 for your discount Find More From Kris Gethin Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin Tik Tok: @krisgethin 

The peptide space is moving so fast that by the time a compound starts blowing up online, there is already something newer coming behind it. If you care about performance, recovery, body composition, hormones, or longevity, you need to know where this field is heading before the next wave of protocols and opinions hits your feed. Knowing what people are experimenting with now gives you a much better chance of separating something worth watching from another compound getting hyped to hell. In this episode, Alex Kikel and I get into the new peptides, small molecules, and therapies starting to push this space forward. We talk about what is developing around mitochondria and endogenous hormone production, why Klotho is getting more attention, how far this conversation is moving beyond traditional peptides, and several compounds that could be names you hear a hell of a lot more about over the next few years. Alex has spent roughly a decade studying and applying peptides, small molecules, bioregulators, and emerging compounds through his own experimentation and work with clients. His background also includes relationships with professionals connected to Eli Lilly and Pfizer, independent chemical synthesizers, consulting work on experimental compounds, and years of hands-on protocol development. What's Discussed: (00:00) Where the peptide industry is heading and the compounds starting to come down the pipeline. (00:57) S-Mitochonic Acid 5-Ethyl Ester and why mitochondrial function is becoming such a major target. (07:36) Phoenixin-20, neurological signaling, and endogenous hormone production. (10:19) How Phoenixin-20 compares with enclomiphene, HCG, HMG, and kisspeptin. (13:03) Klotho, recombinant Klotho, peptide forms, gene therapy, and why it is getting so much attention in longevity. (21:46) Plasma exchange, EBOO, ozone, and young plasma. (28:27) HDAP2, why Alex believes it could move beyond SS-31, and what happens when the dose is too much for the individual. As usual, this episode is for education only. Some of what we discuss is still experimental, investigational, or needs proper medical supervision, so do your homework before you start playing with any of it. To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected].   Find More From Kris Gethin Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred    Find Out More About Alex Kikel Website: theprepcoach.com/ Instagram:@alex_kikel YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about  

With more than 30 years of experience in the fitness and supplement industry, Kris Gethin breaks down which supplements are actually worth your money—and which ones may be more marketing hype than substance. In this episode, Kris shares his take on some of the most overrated and underrated supplements on the market, what he personally looks for when evaluating a product, and why popularity doesn't always equal effectiveness. He also dives into supplement quality, formulation, ingredients, dosing, marketing claims, and some of the common mistakes consumers make when deciding what deserves a place in their daily stack. Whether you're spending hundreds of dollars a month on supplements or just trying to figure out where to start, this episode will help you cut through the noise, question the marketing, and make more informed decisions about what's actually worth your money. Chapters 00:00 Introduction and overview of supplement industry 01:52 Kris Gethin's background and experience in supplements 03:47 The underrated value of glutamine for healing and gut health 06:05 Chitosan and its questionable effectiveness 06:33 The underrated role of EAAs in fasting and recovery 07:03 Apple cider vinegar gummies: overrated and overpriced 08:00 Peptide 185 and its impact on recovery 08:50 Summary of overrated and underrated supplements 10:12 How marketing influences supplement perception 11:11 Final thoughts and advice for consumers Find More From Kris Gethin Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin Tik Tok: @krisgethin  Resources Kris's preferred peps: www.novaprimelabs.com (use code KRIS15)  Join Kris's peptide education community: www.biohackedaf.com  Kris's preferred Creatine, Fermented Glutamine, and Dileucine Peptide 185 supplements: www.unmatchedsupps.com (use code KGC10)

Peptides have gone mainstream, but the information around them is still a mess. One search brings up five different doses, four delivery methods, and stacks loaded with compounds you may not even need. Too many people copy the protocol, skip the reasoning, and only start asking questions when their energy crashes, the side effects hit, or nothing happens at all. Alex Kikel and I break down how to approach these compounds with an actual plan. We get into protocols for beat-up joints, lagging muscle groups, stubborn fat, cognitive performance, sleep, and pineal support. We also compare injectable, transdermal, nasal, and oral delivery, because the same compound can perform very differently depending on how and where it is used. Alex has spent roughly a decade studying and applying peptides, small molecules, and bioregulators through his own experimentation and work with clients. His education has also included direct relationships with professionals connected to Eli Lilly and Pfizer, independent chemical synthesizers, and years of hands-on protocol development, making him a credible voice for a topic that is often buried under hype, conflicting advice, and recycled information. What's Discussed: (04:05) Why advanced peptides still cannot replace training, nutrition, sleep, and recovery. (08:35) Why peptide information has become harder to trust as more online experts enter the space. (11:11) How BPC-157, TB-500, and Cartalax were discussed for joints, cartilage, and tissue repair. (12:44) Using GHK-Cu and localized applications to support recovery and lagging muscle groups. (17:23) The difference between IGF-1 LR3 for nutrient partitioning and IGF-1 DES for localized muscle signaling. (20:16) BAM-15, yohimbine, SR-9011, and SLU-PP-332 for stubborn and localized body fat. (28:01) Transdermal Noopept, intranasal NAD, Selank, and Semax for cognitive performance. (36:16) Epitalon, delivery methods, pineal support, sleep, and the risks of excessive dosing. (41:31) SANA/MBD-1, Tesamorelin, and growth hormone for fat mobilization and localized fat reduction. Stay through the end for my TL;DR breakdown, where I condense the major compounds, their discussed applications, and the most important cautions into one final recap. This conversation is for educational purposes only. Many compounds discussed are experimental, investigational, or require medical supervision. To receive my free book, A Guide to Biohacking, leave an honest review on the platform where you listen to the podcast, then email a screenshot to [email protected].   Find More From Kris Gethin Website: krisgethin.com/   Instagram: @krisgethin/  YouTube: youtube.com/krisgethin 2 Shred: unmatchedsupps.com/products/2shred    Find Out More About Alex Kikel Website: theprepcoach.com/ Instagram:@alex_kikel  YouTube: @alexkikelTPC TPC Army: skool.com/tpcarmy/about Resources Kris's preferred peps: www.novaprimelabs.com (use code KRIS15)  Join Kris's peptide education community: www.biohackedaf.com  Transdermal patches: https://parabolicresearchco.com/?ref=kris10 (use code KRIS10) 

Why do we overeat—even when we know better? In this solo episode, Kris Gethin explores the psychology behind overeating and why willpower alone is rarely the answer. From emotional triggers and stress eating to nutrient deficiencies and eating too quickly, Kris breaks down the hidden factors that drive cravings and offers practical strategies to regain control. You'll learn how to identify your personal eating patterns, build habits that naturally reduce overeating, and create an environment that supports long-term success. Whether your goal is fat loss, better health, or simply developing a healthier relationship with food, this episode provides actionable tools you can start using today. In This Episode Why understanding your triggers is the first step to changing your habits How stress, emotions, and environment influence overeating The difference between physical hunger and emotional hunger Why nutrient-dense foods help reduce cravings naturally The role of healthy fats and fiber in improving satiety How eating too quickly leads to consuming more calories Simple techniques to slow down your meals and eat more mindfully Why hydration and electrolytes can impact appetite regulation Practical strategies to create sustainable eating habits without relying on willpower Timestamps 00:00 – Introduction 02:18 – Why we overeat: understanding the psychology 07:45 – Identifying your personal triggers 13:12 – Emotional eating vs. true hunger 19:08 – Why undernourishment drives cravings 25:41 – The importance of healthy fats and fiber 31:27 – Eating slower and recognizing fullness cues 38:16 – Mindful eating techniques that actually work 44:09 – Hydration, electrolytes, and appetite control 49:52 – Building lasting habits for long-term success Key Takeaways Lasting change starts with awareness, not restriction. Overeating is often driven by emotional, environmental, or nutritional factors—not simply a lack of discipline. Slowing down your meals allows your body's natural satiety signals to catch up. Prioritizing whole, nutrient-dense foods can significantly reduce cravings. Small, consistent changes create sustainable results over time. If you enjoyed this episode, be sure to subscribe, leave a review, and share it with someone who could benefit from building a healthier relationship with food. To apply to 1-on-1 coaching with Kris, email [email protected] Thank you to our sponsors:  NovaPrime Labs - code KRIS15  Biostack Labs 

What if optimizing your health isn't just about training, nutrition, supplements, and sleep—but about the trillions of microorganisms living within and around you? In this episode, Kris sits down with Dr. Zach Bush to explore the microbiome and its potential influence on everything from digestion and brain function to hormones, athletic performance, recovery, and longevity. Dr. Bush shares how his career evolved from conventional endocrinology into microbiome and environmental health research, and why he believes many of the health challenges we face today cannot be separated from the health of our soil, food systems, and environment. They discuss the impact of modern agriculture, antibiotics, glyphosate, declining nutrient density, and environmental exposures on the microbiome, along with practical ways to support greater microbial diversity and resilience. The conversation also explores the gut-brain axis, intermittent fasting, regenerative agriculture, and Dr. Bush's work developing Restore, including his theory that microbial communication may play a much larger role in human health and longevity than we currently understand. In This Episode: Why Dr. Zach Bush left conventional endocrinology to study the microbiome How soil health and modern agriculture may influence human health and nutrition What antibiotics, glyphosate, and environmental exposures can do to microbial diversity The gut-brain connection and its relationship with mood, cognition, hormones, and neurological health Why gut integrity and microbial diversity may matter for athletic performance and recovery How modern farming practices have changed the nutritional landscape of our food Intermittent fasting and the potential benefits of giving the gut time to repair Why different people can respond very differently to the same foods and diets The connection between our environment and microbiome resilience Regenerative agriculture and rebuilding healthier soil ecosystems The science and thinking behind Restore and microbial communication How supporting the microbiome could influence resilience, healthspan, and longevity Timestamps: 00:00 – Why microbiome health matters for fitness, health, and longevity 02:12 – Dr. Zach Bush's journey from endocrinology to microbiome research 05:12 – How chemicals, pollutants, and our environment may influence human health 06:57 – The gut-brain axis: microbiome, mental health, and neurochemistry 09:36 – Has modern agriculture changed the nutrient density of our food? 12:24 – Antibiotics, glyphosate, microbiome diversity, and gut integrity 15:41 – Inflammation, gut barrier function, and athletic performance 18:36 – What animal agriculture can teach us about the microbiome and performance 20:27 – Gut health, testosterone, growth hormone, and neurochemicals 22:33 – Organic food, dietary diversity, and finding what works for the individual 26:06 – Intermittent fasting, gut repair, and hormonal health 29:24 – Why there is no universal "perfect diet" for the microbiome 33:03 – How your environment shapes microbiome resilience 36:25 – Supporting microbial diversity through food, lifestyle, and environment 41:15 – Microbial communication and its potential role in chronic disease 45:50 – Soil health, regenerative agriculture, and the future of human health 50:29 – Restore: the formulation, research, and theory behind it 56:28 – Cellular repair, resilience, and longevity 1:03:25 – "Cellular Wi-Fi": understanding microbial communication 1:08:00 – Travel, environmental exposures, and supporting the microbiome 1:10:50 – The bigger picture: restoring the health of our soil, microbiome, and future generations Resources & Links: PLEASE NOTE: Restore is now Ion* Gut Support  Glyphosate / Roundup Information Connect with Dr. Zach Bush: Website Instagram Thank you to our sponsors: Biostack Labs NovaPrime Labs

Bryan Johnson's recent autoimmune diagnosis has sparked an important conversation throughout the biohacking community. In this episode, Kris Gethin explores what this moment means—not as a criticism of Bryan's dedication, but as an opportunity to ask bigger questions about health, longevity, and the limits of optimization. Kris discusses the difference between collecting health data and creating true health, why modern lifestyles often disconnect us from our biological foundations, and how factors like sunlight, movement, grounding, nutrition, and resilience may matter more than endlessly stacking interventions. This episode is a reminder that while technology can be an incredible tool, it should support our biology—not replace it. Ultimately, longevity may depend less on eliminating every risk and more on working with the way humans were designed to live. In This Episode What Bryan Johnson's autoimmune diagnosis means for the future of biohacking Why more health data doesn't always translate to better health The difference between optimizing biomarkers and optimizing human biology How modern indoor living affects health, resilience, and longevity Why sunlight, movement, grounding, and nature remain foundational Animal-based nutrition vs. plant-based diets for performance and healthy aging The importance of preserving muscle as we age EMF exposure: what we know, what we don't, and practical ways to reduce it Why resilience—not eliminating every challenge—is essential for long-term health The role of humility, curiosity, and evolving with new scientific evidence Timestamps 00:00 – Bryan Johnson's autoimmune diagnosis and why it matters 00:23 – The dedication behind modern biohacking 00:50 – Are we pursuing optimization at the expense of biology? 01:17 – Did lifestyle cause the autoimmune condition? 01:46 – Respecting pioneers while continuing to ask questions 02:14 – The difference between tracking health and creating health 02:42 – When technology becomes overcomplication 03:12 – The environment humans were designed for 03:41 – Using technology to support biology—not replace it 04:10 – Why sunlight, movement, and circadian rhythms matter 04:36 – The health costs of modern indoor living 05:03 – Building resilience instead of avoiding every challenge 05:33 – Adaptation as a cornerstone of longevity 05:59 – Animal protein vs. plant-based nutrition 06:27 – Nutrient density and healthy aging 06:55 – Why muscle is one of the greatest predictors of longevity 07:23 – Respecting Bryan Johnson's discipline and consistency 07:52 – The physiological case for animal-based nutrition 08:21 – Personal lessons on maintaining muscle with age 08:50 – Sunlight's role in hormones and circadian health 09:17 – Grounding and reconnecting with nature 09:46 – What we currently know about EMF exposure 10:12 – Practical ways to reduce unnecessary EMF exposure 10:42 – Redefining optimization through simplicity 11:11 – Why resilience is built—not manufactured 11:38 – The downside of chasing certainty through endless interventions 12:06 – The tendency to overcomplicate health 12:36 – How nature helps regulate the nervous system 13:02 – Reinforcing biology with technology 13:30 – The importance of natural environmental inputs 13:56 – The complexity of human biology 14:23 – Balancing risk with resilience 14:49 – Letting go of outdated beliefs 15:19 – How reputation and business can influence health messaging 15:48 – The importance of transparency and humility in science 16:14 – Evolving as evidence evolves 16:40 – Staying curious instead of becoming attached to methods 17:06 – The biggest lesson from Bryan Johnson's journey 17:35 – Why wealth and technology can't override biology 17:59 – Understanding nature instead of trying to conquer it 18:27 – Measuring success beyond biomarkers 18:52 – Asking better questions about health and longevity 19:23 – The future of biohacking: science, humility, and biological principles 19:52 – Building health on timeless foundations 20:21 – Closing thoughts Resources Mentioned Bryan Johnson's longevity and biohacking journey Bahe Grounding Shoes - use code KRIS15 to save 15% off  Blushield.com Practical EMF mitigation strategies - use code KRIS for 10% off Connect with Kris Gethin Website Instagram X (Twitter) Youtube Tik Tok