How to: Fitness
What’s the deal with MLMs? How are weight loss drugs reshaping body standards? Can we actually trust what supplement companies are selling us Why do we eat the way we do - and who’s influencing it?
Veteran coaches Michael Ulloa and Kate Lyman are here to pull back the curtain on the wellness industry. How To: Fitness is a myth-busting, BS-free podcast that dives into the messy, nuanced, and often confusing world of fitness and nutrition. With evidence-based insight, candid takes, and digging into the darker corners of the wellness space, we help you make sense of what actually matters for your health—and what’s just noise.
How to: Fitness
50 | Everything We’ve Learned About Creatine (So You Don’t Have To)
In this episode “ Everything We’ve Learned About Creatine (So You Don’t Have To)” of the How to Fitness Podcast, we take a research-backed deep dive into creatine. One of the most talked about and misunderstood supplements in the fitness world.
We’re unpacking everything you think you know:
- Does creatine actually help with muscle growth?
- Are there cognitive benefits?
- What about the fear of bloating, weight gain, or hair loss?
- Should teens, women, vegetarians, or older adults consider it?
- How do you really take creatine for best results?
This isn’t a hype-filled supplement ad. Just evidence-based discussion with nuance, real-life experience, and a touch of humor.
Whether you’re a gym regular, curious coach, tired parent, or just supplement-curious, this one’s for you.
Timestamps:
00:00 Welcome & Creatine Basics
05:00 What Does Creatine Actually Do?
10:00 Muscle Growth or Just Water Weight?
14:00 Brain Health & Cognitive Benefits
17:00 Creatine Myths Busted
22:00 Creatine for Athletes, Parents & Beyond
28:00 Creatine in Different Populations
35:00 How to Take Creatine Safely
42:00 Gummies, Timing & Dosing Tips
45:00 Final Thoughts & Takeaways
📚 Resources Mentioned:
- Examine.com – Creatine Research Overview
- Creatine Supplementation and Muscle Growth – Greg Nuckols (Stronger by Science)
- JA et al. 2020 – Creatine Use in Adolescents
- Creatine Supplementation in Women’s Health
- International Society of Sports Nutrition Position Stand on Creatine
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🟡 Michael Ulloa: https://www.michaelulloa.com/
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🟡 Kate Lyman: https://www.katelymannutrition.com/
Instagram: https://www.instagram.com/klnutrition/
Thank You for Listening to How to Fitness Podcast with Michael Ulloa and Kate Lyman!