The standard 5-gram dose of creatine is effective for muscle performance but insufficient to saturate the brain. To leverage creatine's neuroprotective and cognitive-enhancing effects—such as improved function when sleep-deprived or aging—a higher daily dose of 10 to 15 grams is necessary.

The typical 5-gram dose of creatine primarily saturates the muscles, leaving little for the brain. Since some bioavailability is lost crossing the blood-brain barrier, higher doses (e.g., 20g) are required to achieve significant cognitive and neuroprotective benefits.

Unlike other mammals, human infants are born with significant fat stores. This fat provides essential nutrients like DHA and a source for ketones, which are the preferred fuel for the developing brain, especially in the first few weeks of life.

Animal studies show that offspring of mothers who exercised during pregnancy solved mazes twice as fast and had lower anxiety. The likely mechanism is an increase in the BDNF molecule, which enhances neuroplasticity in both the mother and the developing baby.

Diet during pregnancy doesn't just build a baby; it actively programs their DNA by placing epigenetic "switches" on genes. These switches influence the baby's future risk for diseases like diabetes, obesity, and even psychiatric disorders, shaping their health for life.

Despite common belief, only about 3-5% of Alzheimer's cases are driven by inherited genetic mutations. The vast majority are linked to lifestyle factors like diet, exercise, and sleep, making it a largely preventable disease if proactive measures are taken early in life.

Animal studies suggest that when a mother's protein intake is low, it sends an epigenetic signal to the baby to "keep your muscles small" in anticipation of a nutrient-scarce world. This programming can result in smaller muscle mass throughout the child's life.

Exercise does more than build strength; contracting skeletal muscle releases compounds called myokines. These cross the blood-brain barrier, promoting neurogenesis (the creation of new neurons) and effectively fertilizing the brain for healthier function and sharper thinking.

Creatine is widely known for muscle performance, but its more significant, lesser-known benefit is enhancing brain function. It is particularly effective during periods of stress, sleep deprivation, or high cognitive demand by helping the brain regenerate energy more quickly.