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.)

Connect With Me

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.

Connect With Me

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

Do cold plunges and cold showers live up to all the hype? Can they really improve your health and potentially help you live longer? In this episode I explore the reported physical and mental benefits of cold exposure and the evidence backing them up. Plus, I’ll share some practical tips for safely starting your cold therapy journey.

Connect with me

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

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

Research Sources

Cold temperature extends longevity and prevents disease-related protein aggregation through PA28γ-induced proteasomes

https://pmc.ncbi.nlm.nih.gov/articles/PMC10191861/

Repeated stress exposure results in a survival–reproduction trade-off in Drosophila melanogaster

https://pmc.ncbi.nlm.nih.gov/articles/PMC2842730/#s3

Chill Your Stress Away: Exploring Vagus Nerve Cold Water Therapy for Anxiety Relief

https://urbanicetribe.com/chill-your-stress-away-exploring-vagus-nerve-cold-water-therapy-for-anxiety-relief/

Cold Water Therapy and Skin Health: A Refreshing Path to Dermatological Wellness

https://www.news-medical.net/health/Cold-Water-Therapy-and-Skin-Health-A-Refreshing-Path-to-Dermatological-Wellness.aspx

What Are the Health Benefits of Cold Showers?

https://health.clevelandclinic.org/are-cold-showers-good-for-you

Cold Showers Lead to Fewer Sick Days

https://hbr.org/2018/03/cold-showers-lead-to-fewer-sick-days

A Sample Of Cold Plunge Options (no endorsement or affiliation)

Three Degree Club

https://threedegreeclub.co.uk/collections/all

Polar

https://polar-recovery.com/collections/ice-baths

Myo Master

https://myomaster.com/collections/ice-baths

B&Q

https://www.diy.com/departments/ice-bath-tub-spa-for-cold-water-therapy-recovery-plunge-pool-with-lid/5057102015109_BQ.prd?srsltid=AfmBOoqgGbNxe05ocTf1k81mhOytsCJ4NAWtQfK_aY0ZgmqEhBfv9zUAqXU

Is coffee good for your health? I explore coffee's impact on your body, discovering what it actually does to your system, whether caffeine is truly addictive, and the surprising health benefits of moderate coffee consumption.

I examine the research on coffee and how it can help prevent disease and help us live longer. Learn why coffee is classified as a drug and why so many people are choosing to quit caffeine, despite the potential health benefits ☕

Coffee & Caffeine Q&A Guide

I've tried to answer all of your questions about coffee in this guide. Please take a look 👇

https://newsletter.questbiohacking.com/p/coffee-and-caffeine-q-and-a-guide

Research Sources

How Caffeine Improves Exercise Performance

https://www.healthline.com/nutrition/caffeine-and-exercise

9 Reasons Why (the Right Amount of) Coffee Is Good for You

https://www.hopkinsmedicine.org/health/wellness-and-prevention/9-reasons-why-the-right-amount-of-coffee-is-good-for-you

Adenosine, caffeine, and sleep–wake regulation: state of the science and perspectives

https://pmc.ncbi.nlm.nih.gov/articles/PMC9541543/

Association of Coffee Drinking With Mortality by Genetic Variation in Caffeine Metabolism

https://pmc.ncbi.nlm.nih.gov/articles/PMC6143111/

Intermittent fasting is a powerful eating pattern that can promote some hugely beneficial changes in your body. This science-backed approach could help you lose weight, lower your risk of diabetes, enhance brain function, reduce inflammation, and even extend your life.

I cover how intermittent fasting works and how to get started if it’s something you’d like to try. I also include some useful tips and hacks for beginners, to make the transition to intermittent fasting a little easier.

Research Sources

Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even Without Weight Loss in Men with Prediabetes

https://pmc.ncbi.nlm.nih.gov/articles/PMC5990470/

The link between intermittent fasting and insulin resistance

https://simple.life/blog/intermittent-fasting-and-insulin/

Intermittent fasting and weight loss

https://pmc.ncbi.nlm.nih.gov/articles/PMC7021351/

INTERMITTENT FASTING AND HUMAN METABOLIC HEALTH

https://pmc.ncbi.nlm.nih.gov/articles/PMC4516560/

Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting

https://pmc.ncbi.nlm.nih.gov/articles/PMC5783752/

The Effect of Fasting on Human Metabolism and Psychological Health

https://pmc.ncbi.nlm.nih.gov/articles/PMC8754590/

Insulin resistance reduction, intermittent fasting, and human growth hormone: secondary analysis of a randomized trial

https://www.nature.com/articles/s44324-024-00025-2#:~:text=Prolonged%20water%2Donly%20fasting%20induces,conserves%20lean%20muscle12%2C13.

Water-only fasting boosts human growth hormone without weight loss

https://www.news-medical.net/news/20250225/Water-only-fasting-boosts-human-growth-hormone-without-weight-loss.aspx#:~:text=The%20study%20also%20found%20that,on%20baseline%20HGH%20level%20groups.

Human Growth Hormone (HGH)

https://my.clevelandclinic.org/health/articles/23309-human-growth-hormone-hgh

Intermittent fasting and cognitive performance – Targeting BDNF as potential strategy to optimise brain health

https://www.sciencedirect.com/science/article/abs/pii/S009130222100073X#:~:text=Highlights,pre%2Dclinical%20and%20human%20studies.

Autophagy: What You Need to Know

https://www.healthline.com/health/autophagy

The Effects of Intermittent Fasting on Brain and Cognitive Function

https://pmc.ncbi.nlm.nih.gov/articles/PMC8470960/

Scientists identify how fasting may protect against inflammation

https://www.cam.ac.uk/research/news/scientists-identify-how-fasting-may-protect-against-inflammation

Magnesium is an essential mineral that quietly supports over 300 processes in the body, yet so many of us aren’t getting enough. From steady heart rhythms and relaxed muscles to deeper sleep, calmer moods, and better digestion, magnesium is a true unsung hero of health.

We’ll explore the different forms of magnesium and discuss how to know if you might benefit from taking a supplement. You’ll also learn the best ways to take magnesium, how much is safe, and simple food sources that can naturally boost your intake.

Whether you’re curious about sleep hacks, muscle recovery, or heart health, this episode gives you practical, science-backed information about magnesium and magnesium supplements.

Research Sources

Magnesium

https://www.webmd.com/diet/supplement-guide-magnesium

Magnesium

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

Challenges in the Diagnosis of Magnesium Status

https://pmc.ncbi.nlm.nih.gov/articles/PMC6163803/

Subclinical magnesium deficiency: a principal driver of cardiovascular disease and a public health crisis

https://pmc.ncbi.nlm.nih.gov/articles/PMC5786912/

Magnesium - Uses, Side Effects, and More

https://www.webmd.com/vitamins/ai/ingredientmono-998/magnesium#overview

Dietary Magnesium and Cardiovascular Disease: A Review with Emphasis in Epidemiological Studies

https://pmc.ncbi.nlm.nih.gov/articles/PMC5852744/#:~:text=Higher%20levels%20of%20circulating%20Mg,disease%20and%20coronary%20heart%20disease.

Regulation of structural and functional synapse density by L-threonate through modulation of intraneuronal magnesium concentration

https://pubmed.ncbi.nlm.nih.gov/27178134/

Dirt Poor: Have Fruits and Vegetables Become Less Nutritious?

https://www.scientificamerican.com/article/soil-depletion-and-nutrition-loss/

Changes in USDA food composition data for 43 garden crops, 1950 to 1999

https://pubmed.ncbi.nlm.nih.gov/15637215/

Eggs have been called both a superfood and a health risk – so what’s the truth? In this episode, we crack open the science on cholesterol, nutrients, and daily limits, separating myth from fact to help us decide whether eggs deserve a place on our plate… and how many.

Research Sources

Eggs: Are they good or bad for my cholesterol?

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/expert-answers/cholesterol/faq-20058468

Association between Egg Consumption and Cholesterol Concentration: A Systematic Review and Meta-Analysis of Randomized Controlled Trials

https://pmc.ncbi.nlm.nih.gov/articles/PMC7400894/

Eggs and cholesterol

https://www.bhf.org.uk/what-we-do/news-from-the-bhf/news-archive/2015/may/eggs-and-cholesterol

Does eating eggs increase my risk of heart disease?

https://www.bhf.org.uk/informationsupport/heart-matters-magazine/news/behind-the-headlines/eggs-and-heart-disease