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Summary of episode: Today's episode is the definitive guide to the supplement creatine. We cover the benefits, risks, dosage, facts and myths in this detailed 20 minute episode.

Listed points:

What is Creatine? Creatine is a natural substance found in our muscles and in some foods like meat and fish. It's also a popular supplement among athletes and bodybuilders.

How Does It Work? When we exercise, our muscles need energy. Creatine helps produce more of a molecule called ATP, which is the main energy source for high-intensity activities like weightlifting and sprinting. By increasing your ATP levels, creatine helps you perform better and for longer periods.

Benefits of Creatine:

1. Improved Performance: It enhances your ability to do high-intensity exercise, making it easier to lift heavier weights or sprint faster.
2. Increased Muscle Mass: Creatine helps you gain muscle mass over time by allowing you to train harder and recover faster.
3. Enhanced Recovery: It reduces muscle damage and inflammation, helping you recover quicker between workouts.
4. Supports Brain Health: There’s some evidence that creatine can also support cognitive function and brain health.

How to Use Creatine:

• Dosage: 3-5g per day, no need to worry about loading although containers recommend it for some reason
• Timing: You can take creatine at any time of day, but some people prefer to take it before or after their workouts.

Safety and Side Effects: Creatine is one of the most researched supplements and is considered safe for most people when used correctly. Some might experience minor side effects like stomach cramps or water retention. Always stay hydrated and follow the recommended dosage.

Frequently asked questions:

• Do I need to load creatine?
• What is the best form of creatine?
• Natural sources of creatine? Beef 4.5 per KG / Chicken 3.4 g /kg
• What happens when you stop taking creatine?
• Best time to take creatine?

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Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about how to eat at restaurants guilt free, what healthy actually means and some fun facts you probably didn't know.

(0:00) - Special offer & intro
(1:10) - Question 1- What are some things you can do to be better at a restaurant without giving up your favourite foods?
(13:25) - Josh quote: "Anything worth doing is worth over doing. Moderation is for cowards.”
(11:08) - Kyle quote: “Here is how to get older without getting better. Keep relearning the same lesson. If you keep making the same mistake, over and over, the mistake isn’t the problem. You are.”
(16:50) - What has us excited or intrigued
(19:00) - Client shoutout: Michelle
(22:20) - Question 2- What would you consider a whole food? Or even a healthy food? I get so confused these days by what’s considered “good” out there, or worth considering.
(27:55) - Question 3- What are a few fun facts about you that people may not know?

Thanks for listening! We genuinely appreciate every single one of you listening.

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➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the Show.

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Summary of episode: In today's episode we give you every tip and hack to ensure you improve your overall sleep quality and duration.

Listed points and subtopics:

1. Have a set bedtime/ wakeup
2. A good sleep starts during the day

• Morning Light Exposure: Get exposure to natural light soon after waking up to help regulate your body's natural sleep-wake cycle.
• Regular Exercise: Engage in regular physical activity, but avoid vigorous exercise close to bedtime.
• Healthy Diet: Eat a balanced diet with regular meal times and avoid heavy meals, caffeine, and alcohol close to bedtime.
• Stress Management: Manage stress through techniques like mindfulness, yoga, or journaling to prevent it from impacting your sleep.
• Limit or stop naps * w/ small exceptions

3. Have some degree of a wind down routine

• Avoid stimulating activities
• Limit blue light

4. 3/2/1

5. Caffeine / alcohol cut off times

6. Supplement w magnesium - Magnesium Bis-Glycinate few hours before bed

7. Sleep environment

• Ensure your bedroom is conducive to sleep: cool, quiet, and dark.
• Use blackout curtains or a sleep mask if necessary.
• Set a comfortable room temperature 65-68 is best

8. Don’t force sleep

• If you don’t fall asleep in a reasonable time it’s better to get up and let yourself feel sleepy
• I like to read (Ex. of getting to bed at the right time)

9. Be consistent and keep working at it

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the Show.