{
 "name": "creatine",
 "type": "concept",
 "episodes": [
  "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
  "the-diary-of-a-ceo-2026-06-29-women-s-fitness-expert-what-you-need-to-know-about-dieting-e",
  "huberman-lab-2026-07-02-essentials-tools-for-hormone-optimization-in-males-dr-kyle-g",
  "huberman-lab-2026-07-20-accelerate-learning-increase-cognitive-capacity-dr-tommy-woo"
 ],
 "claims": [
  {
   "holder": "Dr. Darren Candow",
   "claim": "He cannot find anybody who can't or shouldn't take creatine; its safety profile is exceptional.",
   "stance": "opinion",
   "conviction": 0.9,
   "subjects": [
    "creatine"
   ],
   "timestamp": "1:23",
   "quote": "And I can't find anybody that can't or shouldn't take creatine.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "A healthy, well-rested brain likely doesn't need supplemental creatine, but a metabolically stressed brain does, and the more stressed it is the higher the dose required.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "brain",
    "creatine",
    "sleep deprivation"
   ],
   "timestamp": "0:58",
   "quote": "A healthy brain likely doesn't need any creatine. But what if you're stressed?",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "The claim that creatine damages the kidneys is the biggest myth — elevated creatinine is just a harmless breakdown product, and RCTs show no detrimental kidney effects.",
   "stance": "assertion",
   "conviction": 0.9,
   "subjects": [
    "creatine"
   ],
   "timestamp": "8:52",
   "quote": "And there's been randomized control trials for several years showing that creatine causes no detrimental effects to the kidneys.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "A swollen, water-volumized muscle stimulates protein synthesis, which is one of the main mechanisms by which creatine works.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "creatine",
    "muscle"
   ],
   "timestamp": "11:26",
   "quote": "Creatine does that and that's one of the main mechanisms why it works.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine is not only for men — females respond extremely robustly, gaining strength, endurance, lean mass and losing some body fat.",
   "stance": "assertion",
   "conviction": 0.85,
   "subjects": [
    "creatine"
   ],
   "timestamp": "12:28",
   "quote": "Creatine is only for men. This is 100 percent false.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "The hair-loss myth is unfounded — recent testing of 5 grams in young males caused no hair thinning or follicle loss.",
   "stance": "assertion",
   "conviction": 0.8,
   "subjects": [
    "creatine"
   ],
   "timestamp": "13:11",
   "quote": "5 grams in young males for about 6 to 8 weeks of training caused no detrimental effect from hair thinning, follicle loss",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine has more robust evidence for muscle performance than for muscle mass gains, which are modest.",
   "stance": "opinion",
   "conviction": 0.75,
   "subjects": [
    "creatine",
    "muscle"
   ],
   "timestamp": "17:13",
   "quote": "So creatine, yes, can with weight training improve muscle mass, but it has more robust evidence for muscle performance.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Combining creatine with a standard weight-training program produces greater gains than weight training alone, across all ages.",
   "stance": "assertion",
   "conviction": 0.8,
   "subjects": [
    "creatine",
    "weight training"
   ],
   "timestamp": "17:38",
   "quote": "when you combine creatine with standard weight training program, you should expect a greater increase than weight training alone",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine monohydrate is by far the best form — no newer marketed form has been shown to be safer or more effective.",
   "stance": "opinion",
   "conviction": 0.85,
   "subjects": [
    "creatine monohydrate",
    "creatine"
   ],
   "timestamp": "20:42",
   "quote": "the only downfall with all these market forms is it's never been shown to be safer or more effective than creatine monohydrate",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Microdosing creatine in smaller amounts through the day avoids the jitteriness, weight gain, water retention, and GI irritation of large single doses.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "creatine"
   ],
   "timestamp": "24:22",
   "quote": "if you take smaller amounts all through the day, it does not have any adverse effects",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Bone benefits from creatine require 8-12 grams a day combined with exercise — no study has ever shown bone benefits without exercise.",
   "stance": "assertion",
   "conviction": 0.8,
   "subjects": [
    "bone health",
    "creatine",
    "weight training"
   ],
   "timestamp": "26:07",
   "quote": "If you do not exercise, there's never been a study ever shown to have bone benefits.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "About 20 grams seems to be the most viable creatine dose when the brain is stressed, while a healthy brain benefits from none.",
   "stance": "assertion",
   "conviction": 0.65,
   "subjects": [
    "brain",
    "creatine"
   ],
   "timestamp": "31:38",
   "quote": "overall it seems that 20 grams seems to be the most viable dose when the brain is stressed",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine does not boost the brain — it likely just restores levels to normal after stress and may give a little extra.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "brain",
    "creatine"
   ],
   "timestamp": "37:24",
   "quote": "It doesn't boost the brain. It likely just brings those levels back up to normal levels before stress, and it might give you a little bit more.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine's brain benefits are getting overhyped; it is just one tool in the toolbox.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "creatine",
    "brain"
   ],
   "timestamp": "46:22",
   "quote": "I think it's getting overhyped, especially around the brain, for what it can do.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine has anti-inflammatory effects but, unlike ibuprofen, it works only by reducing inflammation markers during long-duration exercise rather than as a direct drug blocker.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "creatine",
    "inflammation"
   ],
   "timestamp": "40:38",
   "quote": "Creatine is not like acetaminophen or ibuprofen, which directly as a drug effect blocks that, but it has been shown to decrease markers of inflammation specifically during long duration exercise.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine by itself has never been shown to be a standalone treatment for depression, but added to SSRIs or CBT it seems to improve symptoms.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "creatine",
    "depression"
   ],
   "timestamp": "43:10",
   "quote": "Creatine by itself has never been shown to be a standalone, but with SSRIs or cognitive behavior therapy or methamphetamine use in populations under medical supervision, the addition of creatine seem to improve symptoms",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Protein combined with creatine is a force multiplier for performance and lean tissue mass.",
   "stance": "assertion",
   "conviction": 0.7,
   "subjects": [
    "protein",
    "creatine"
   ],
   "timestamp": "53:12",
   "quote": "It's a force multiplier when it comes to performance and lean tissue mass.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine's fat-loss benefits are indirect — increasing lean mass may stimulate energy expenditure rather than directly burning fat.",
   "stance": "assertion",
   "conviction": 0.65,
   "subjects": [
    "creatine",
    "muscle"
   ],
   "timestamp": "1:03:17",
   "quote": "It's indirect. So it seems that if you increase lean mass, it might stimulate energy expenditure or turnover.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "It does not matter what time of day creatine is taken — a newly accepted paper settles the timing question.",
   "stance": "assertion",
   "conviction": 0.8,
   "subjects": [
    "creatine"
   ],
   "timestamp": "57:11",
   "quote": "you can take creatine at any time of the day",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "He would not recommend taking a mega-dose of creatine consistently over time, because it is unknown whether it causes neuron swelling or down-regulates natural synthesis.",
   "stance": "opinion",
   "conviction": 0.7,
   "subjects": [
    "creatine",
    "brain"
   ],
   "timestamp": "1:06:08",
   "quote": "I would not recommend taking a mega dose for consistently over time.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "claim": "Creatine is one tool in a health-promotion toolbox that might help people live longer and maintain activities later in life.",
   "stance": "opinion",
   "conviction": 0.75,
   "subjects": [
    "creatine",
    "aging"
   ],
   "timestamp": "1:10:42",
   "quote": "creatine is one tool in that health promotion toolbox that might help you live longer and better and allow you to maintain activities later on in life",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Stephanie Estima",
   "claim": "Every woman can and should take 3-5 grams of creatine daily, but only alongside resistance training.",
   "stance": "opinion",
   "conviction": 0.8,
   "subjects": [
    "creatine"
   ],
   "timestamp": "52:01",
   "quote": "But I think every woman can be taking three to five grams of this every single day.",
   "episode_id": "the-diary-of-a-ceo-2026-06-29-women-s-fitness-expert-what-you-need-to-know-about-dieting-e",
   "published_at": "2026-06-29"
  },
  {
   "holder": "Kyle Gillett",
   "claim": "Creatine slightly increases total testosterone and increases the conversion of testosterone to DHT, making it especially useful for men in their teens and 20s.",
   "stance": "opinion",
   "conviction": 0.65,
   "subjects": [
    "creatine",
    "testosterone",
    "DHT (dihydrotestosterone)"
   ],
   "timestamp": "12:43",
   "quote": "It does slightly increase total testosterone, and it also increases the conversion of testosterone to dihydrotestosterone.",
   "episode_id": "huberman-lab-2026-07-02-essentials-tools-for-hormone-optimization-in-males-dr-kyle-g",
   "published_at": "2026-07-02"
  },
  {
   "holder": "Kyle Gillett",
   "claim": "Hair loss is not a valid reason to avoid taking creatine, because creatine simply resets a person's natural testosterone-to-DHT balance rather than pushing androgens to an abnormal, supraphysiologic level.",
   "stance": "opinion",
   "conviction": 0.85,
   "subjects": [
    "creatine",
    "hair loss",
    "DHT (dihydrotestosterone)"
   ],
   "timestamp": "14:09",
   "quote": "Hair loss is not a reason to avoid taking creatine.",
   "episode_id": "huberman-lab-2026-07-02-essentials-tools-for-hormone-optimization-in-males-dr-kyle-g",
   "published_at": "2026-07-02"
  },
  {
   "holder": "Kyle Gillett",
   "claim": "There is no reason to cycle creatine, L-carnitine, or beta-alanine.",
   "stance": "opinion",
   "conviction": 0.8,
   "subjects": [
    "creatine",
    "L-carnitine",
    "beta-alanine"
   ],
   "timestamp": "18:59",
   "quote": "No reason to cycle any of those.",
   "episode_id": "huberman-lab-2026-07-02-essentials-tools-for-hormone-optimization-in-males-dr-kyle-g",
   "published_at": "2026-07-02"
  },
  {
   "holder": "Tommy Wood",
   "claim": "Creatine is one of the few supplements with strong safety data, even at high doses in frail older adults, making it low-risk to try.",
   "stance": "fact_cited",
   "conviction": 0.8,
   "subjects": [
    "creatine"
   ],
   "timestamp": "1:31:15",
   "quote": "we know that you can give high doses of creatine to frail older individuals with essentially no side effects",
   "episode_id": "huberman-lab-2026-07-20-accelerate-learning-increase-cognitive-capacity-dr-tommy-woo",
   "published_at": "2026-07-20"
  }
 ],
 "predictions": [
  {
   "holder": "Dr. Darren Candow",
   "prediction": "He will still be focusing his research on creatine (alongside other things) for the next 20 years, because the best dose for every person is still unknown.",
   "timeframe": "next 20 years",
   "subjects": [
    "creatine",
    "Dr. Darren Candow"
   ],
   "timestamp": "1:08:59",
   "quote": "So for the next 20 years, I bet y'all still be focusing on creatine with other things as well.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "prediction": "More future studies will come out on creatine for Alzheimer's, with a lot of hope around its benefit for neurological disease.",
   "timeframe": "unspecified",
   "subjects": [
    "creatine",
    "Alzheimer's disease"
   ],
   "timestamp": "42:54",
   "quote": "That one's really exciting and I think more future studies will come out.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "holder": "Dr. Darren Candow",
   "prediction": "If creatine is shown to improve sleep quantity in a replication including males, it would be a game changer that everyone would want.",
   "timeframe": "unspecified",
   "subjects": [
    "creatine",
    "sleep deprivation"
   ],
   "timestamp": "45:32",
   "quote": "And if it is, I think that's a game changer. I think everybody in the planet would raise their hand and say, hey, I need more sleep.",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  }
 ],
 "facts": [
  {
   "statement": "Candow has published over 120 papers on creatine and run 30-40 studies in his lab.",
   "subjects": [
    "Dr. Darren Candow",
    "creatine"
   ],
   "value": "120+ papers; 30-40 lab studies",
   "timestamp": "1:23",
   "quote": "Well, I've published over 120 papers just on creatine alone. And we've done at least 30 to 40 studies in our lab.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Creatine was discovered in 1832.",
   "subjects": [
    "creatine"
   ],
   "value": "1832",
   "timestamp": "1:42",
   "quote": "this nutrient, discovered in 1832",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "The body synthesizes about one to three grams of creatine a day, only in the liver and brain, but stores 95% in skeletal muscle.",
   "subjects": [
    "creatine",
    "muscle",
    "brain"
   ],
   "value": "1-3 g/day; 95% stored in muscle",
   "timestamp": "6:38",
   "quote": "It's making about one to three grams a day, but only in two areas.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Creatine is found only in animal-based flesh — red meat, seafood, and poultry — with herring among the highest concentrations.",
   "subjects": [
    "creatine"
   ],
   "timestamp": "45:05",
   "quote": "Herring is going to have one of the highest concentrations, salmon, as well as beef.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A six-week creatine study showed only a 0.86 kilogram increase in mass, the majority of it lean mass.",
   "subjects": [
    "creatine",
    "muscle"
   ],
   "value": "0.86 kg over 6 weeks",
   "timestamp": "11:56",
   "quote": "if you did a six-week study pre and post after creatine, you only increase mass by 0.86 kilograms",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Creatine increases lean mass by about 1.2 kilograms, only about half of which is skeletal muscle.",
   "subjects": [
    "creatine",
    "muscle"
   ],
   "value": "~1.2 kg lean mass",
   "timestamp": "17:13",
   "quote": "You get an increase in lean mass by about 1.2 kilograms.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A standard creatine muscle dose is 5 grams (one scoop); a loading phase is four scoops per day.",
   "subjects": [
    "creatine",
    "muscle"
   ],
   "value": "5 g = 1 scoop; loading = 4 scoops",
   "timestamp": "18:52",
   "quote": "So 4 scoops is a loading phase per day and is very effective.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A study gave 30 grams of creatine to young individuals sleep-deprived for 21 hours, raising brain creatine and offsetting some negative effects.",
   "subjects": [
    "creatine",
    "brain",
    "sleep deprivation"
   ],
   "value": "30 g; 21 hours sleep deprivation",
   "timestamp": "31:38",
   "quote": "they gave 30 grams to a group of young individuals who volunteered to be sleep deprived for 21 hours",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "In a classic Stroop-test study, subjects given 20 grams of creatine before and after a 90-minute test improved their speed and cognition.",
   "subjects": [
    "creatine",
    "brain"
   ],
   "value": "20 g; 90-minute Stroop test",
   "timestamp": "36:41",
   "quote": "they gave 20 grams of creatine before they did the test and then after, and it really improved their ability with speed and cognition",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Single-arm Alzheimer's studies by Matt Taylor and Aaron Smith gave 20 grams a day for eight weeks, increasing brain creatine and improving memory and cognition.",
   "subjects": [
    "creatine",
    "Alzheimer's disease"
   ],
   "value": "20 g/day for 8 weeks",
   "timestamp": "41:52",
   "quote": "A couple of single-arm studies came out last year by Matt Taylor and Aaron Smith, showing that 20 grams a day for eight weeks did increase brain creatine levels in Alzheimer's patients",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A landmark study of 20 Alzheimer's patients found 20 grams of creatine daily for eight weeks raised brain creatine levels by 11% and improved cognitive test scores.",
   "subjects": [
    "creatine",
    "Alzheimer's disease"
   ],
   "value": "20 g/day, 8 weeks, +11% brain creatine",
   "timestamp": "42:29",
   "quote": "found that taking 20 grams of creatine daily for eight weeks increased brain creatine levels by 11% and significantly improved the cognitive test scores",
   "source": "Steven Bartlett",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A study of over 200,000 adults found those consuming the least dietary creatine had the highest rates of depressive symptoms.",
   "subjects": [
    "creatine",
    "depression"
   ],
   "value": "200,000+ adults",
   "timestamp": "44:02",
   "quote": "a study of over 200,000 adults found that those who consumed the least amount of creatine in their daily diet had the highest rates of depressive symptoms",
   "source": "Steven Bartlett",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "In a clinical trial of women with major depression, adding five grams of creatine to a daily antidepressant doubled their remission rate over eight weeks.",
   "subjects": [
    "creatine",
    "depression"
   ],
   "value": "5 g/day; doubled remission over 8 weeks",
   "timestamp": "44:33",
   "quote": "adding five grams of creatine to their daily antidepressant, doubled their remission rate over eight weeks",
   "source": "Steven Bartlett",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "In Candow's lab study, young biological females slept an hour longer on training days when taking creatine versus placebo.",
   "subjects": [
    "creatine",
    "sleep deprivation"
   ],
   "value": "+1 hour sleep on training days",
   "timestamp": "45:32",
   "quote": "on the days that they train until creatine, this is interesting because they actually slept an hour longer compared to a placebo",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Candow takes about 10 grams of creatine a day at minimum, including 5 grams in his water during workouts, raising it to 20-25 grams when jet-lagged.",
   "subjects": [
    "Dr. Darren Candow",
    "creatine"
   ],
   "value": "~10 g/day baseline; 20-25 g when stressed",
   "timestamp": "24:22",
   "quote": "So I take about 10 grams a day at minimum on a daily basis.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "A landmark 1992 study showed 5 grams elevates blood creatine and multiple 5-gram doses maintain it through the day.",
   "subjects": [
    "creatine"
   ],
   "value": "1992; 5 g doses",
   "timestamp": "1:00:15",
   "quote": "So the Landmark study came out in 1992, and it clearly showed that five grams elevate a creatine in the blood.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Last year a safety study examined over 25,000 creatine cases, finding even over 10 grams a day for many years very safe.",
   "subjects": [
    "creatine"
   ],
   "value": "25,000+ cases",
   "timestamp": "57:11",
   "quote": "Last year they put out a study looking at over 25,000 cases in creatine.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  },
  {
   "statement": "Three grams of creatine is the lowest most-effective dose and saturates the muscles within one month.",
   "subjects": [
    "creatine",
    "muscle"
   ],
   "value": "3 g/day; saturation in 1 month",
   "timestamp": "1:00:15",
   "quote": "So three grams seems to be the lowest, most effective dose, and you just need to take that for one month, and you'll saturate your muscles.",
   "source": "Dr. Darren Candow",
   "episode_id": "the-diary-of-a-ceo-2026-06-15-creatine-expert-creatine-is-the-secret-to-weight-loss",
   "published_at": "2026-06-15"
  }
 ],
 "first_seen": "2026-06-15",
 "last_seen": "2026-07-20"
}