Creatine supplements have long been a staple in the fitness community, proven to be a safe and effective way to boost strength and muscle growth. But today, its reputation is evolving from the gym to everyday life, thanks to emerging evidence suggesting creatine may also support brain health.

Recent studies show promising benefits for memory, attention, and processing speed, with particular interest for older adults seeking ways to stay sharp as they age.

With a new wave of hype about creatine’s brain enhancing effects I cut through the surface layer to expose the hard facts.

Quality Creatine Supplements I Use

I use WeightWorld creatine supplements. They produce great value, quality products and I’ve been very pleased with the results.

Creatine Monohydrate Powder (simply mix with water and drink):

https://tracking.comfortclick.eu/SHOFA

Creatine Monohydrate Tablets (super convenient if you’re on the move):

https://tracking.comfortclick.eu/SHOFC

Creatine Monohydrate Gummies (super convenient and a tasty little treat):

https://tracking.comfortclick.eu/SHOFD

(I may be affiliated with these brands and receive a small commission if you buy via my link. This doesn’t cost you more, and anything I earn helps me to devote more time to researching and producing this podcast.)

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Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

- Effects of Creatine Supplementation on Brain Function and Health - PMC

- Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation | Scientific Reports

- Effects of creatine supplementation on cognitive function of healthy individuals: A systematic review of randomized controlled trials

- Creatine supplementation research fails to support the theoretical basis for an effect on cognition: Evidence from a systematic review - ScienceDirect

- Benefits of Creatine Supplementation for Vegetarians Compared to Omnivorous Athletes: A Systematic Review - PMC

Vitamin K2 might just be the most important nutrient you’ve never heard of. In this episode of Quest Biohacking, we uncover this quiet powerhouse, a vitamin that helps direct calcium to our bones and teeth and away from our arteries, helping prevent dangerous plaque buildup.

We’ll dive into the science showing how it supports heart health, bone strength, and even plays a role in metabolism and emerging cancer research. And with modern diets leaving most of us deficient, we’ll explore how adding more vitamin K2 could be a simple, powerful step toward healthier aging.

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Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

• Dietary intake of menaquinone is associated with a reduced risk of coronary heart disease: the Rotterdam Study
  
  

• The Role of Vitamin K2 in Bone and Cardiovascular Health
  
  

• Vitamin K2 – a neglected player in cardiovascular health: a narrative review
  
  

• Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study
  
  

• Six months supplementation with vitamin K may slow progression of arterial stiffness but has no effect on calcification in healthy postmenopausal women
  
  

• Vitamin K supplementation and bone health in postmenopausal women—a randomized controlled trial
  
  

• Vitamin K and Bone Health: A Review
  
  

• Vitamin K2 Therapy for Postmenopausal Osteoporosis
  
  

• Vitamin K and bone health: A review of the evidence in the context of chronic kidney disease
  
  

• Vitamin K Intake and Periodontal Attachment Loss in the US Elderly Population: Data from NHANES 1999–2004
  
  

• Vitamin K2 Level in Serum and its Association with Periodontitis: A Cross-sectional Study
  
  

• The Impact of Nutrition on Periodontal Health
  
  

• Association between Vitamin K Intake and Periodontitis in Elderly US Adults: NHANES 2009–2014
  
  

• Food composition and vitamin K: A comprehensive analysis of vitamin K1 and K2 vitamers in Australian foods

Walking is one of the most powerful yet simplest biohacks for improving health and lifespan. In this episode, we explore how something as simple as putting one foot in front of the other can lower the risk of heart disease, diabetes, cancer, and dementia—while also boosting mood, memory, creativity, and sleep. Learn why walking after eating is good for you and why walking makes us feel happy.

From reducing stress hormones to protecting our cells against aging, walking is something we should all be doing more of if we want to live longer, healthier and happier. Discover how many steps really matter, why pace counts, and easy ways to weave more walking into daily life.

Connect With Me

Facebook: https://www.facebook.com/QuestBiohacking

Instagram: https://www.instagram.com/timquin0/

Research Sources

association between daily step count and all-cause and cardiovascular mortality: a meta-analysis | European Journal of Preventive Cardiology | Oxford Academic

Does Physical Activity Increase Life Expectancy? A Review of the Literature - Reimers - 2012 - Journal of Aging Research

The Effects of Postprandial Walking on the Glucose Response after Meals with Different Characteristics - PMC

Impact of post-meal and one-time daily exercise in patient with type 2 diabetes mellitus: a randomized crossover study | Diabetology & Metabolic Syndrome

Exercising to Relax - Harvard Health Publishing

Stanford study finds walking improves creativity

Low-intensity daily walking activity is associated with hippocampal volume in older adults - PMC

Daily steps and health outcomes in adults: a systematic review and dose-response meta-analysis - The Lancet Public Health

Walk faster, live longer: How just 15 minutes a day can boost lifespan | ScienceDaily

Daily Step Count and Depression in Adults: A Systematic Review and Meta-Analysis | Public Health | JAMA Network Open

Can brisk walking reduce your biological age? - BHF

The relationship between mitochondrial function and walking performance in older adults with a wide range of physical function - PMC

Telomeres and Mitochondrial Metabolism: Implications for Cellular Senescence and Age-related Diseases - PMC