The Dumbest Health Myths On the Planet 🤡

Natty Lyfe Debunks: The Top 3 Dumbest Health Claims 🙅‍♀️

Fallacy 1️⃣: "I've been in a caloric deficit for months, and I'm not losing weight."

We’ve all seen these idiots. They are typically trying to shill some BS supplement that they claim will magically help you lose weight. It usually starts with a simple statement about how they can’t lose weight in a deficit and “it wasn’t until I learned about (insert product shill here) that I finally figured it out. You know what’s coming next… “click link in bio to find the miracle pill”.

Hey there, laws-of-thermodynamics denier, you might want to check your math again! The law of thermodynamics apply to you and everything else on this planet. It's a universal LAW, not a suggestion - energy cannot be created or destroyed, only transferred or changed from one form to another. This applies to the human body. If you consume fewer calories than your body burns (a.k.a. a caloric deficit), you WILL lose weight, barring some extremely rare medical exceptions. If your scale begs to differ, well, either your scale's broken, you’re carrying water weight (which can’t last forever) or you're unwittingly sneaking in more calories than you thought. For most, they simply aren’t tracking calories properly.

Are you struggling - try a calorie calculator. They work.

Fallacy 2️⃣: "Carbs make you fat."

Oh, the horror! The demonization of carbs is akin to blaming a hammer for a badly-built house. Carbs are a macronutrient, not an evil weight-gain sorcerer. Here's the deal: It's not the carbs themselves that are causing you to gain weight, but overconsumption of calories. You could eat only jelly beans all day (please don't), but if you're still in a caloric deficit, you will lose weight. Of course, your body composition would be more Baywatch and less beached-whale if you balanced carbs with other macronutrients, especially protein, but that's a story for another day. In short, carbs aren't the enemy, gluttony is.

Fallacy 3️⃣: "I won't eat my protein because I don't want to get bulky."

This one goes out to all my wannabe muscle mommies, my weightlifting goddesses, my beloved bootyshort wearing femmes, please grant us patience! Ladies, gaining muscle mass isn't as easy as binging on chicken breast. Even female bodybuilders on steroids, who shovel down 200 grams of protein a day, struggle to achieve a “bulky” look. This fallacy is a cousin of the infamous "I just want to get toned" saga. Hate to break it to you, but getting 'toned' is simply losing fat and gaining muscle - in other words, lifting with intensity and, yes, eating that protein! And no, you won't turn into a bulky bodybuilder overnight unless you're really, really trying to. Even many men, who are physiologically predisposed to create muscle (because of testosterone) struggle to add muscle. Eat your chicken! 🥳💪

The Top 5 Misleading Claims About Creatine 🏋️‍♂️🧪

The worlds greatest supplement

Misleading Claim 1️⃣: "Creatine is a steroid."

Repeat after me: Creatine is not a steroid. Saying creatine is a steroid is like saying your everyday coffee is crack cocaine. Creatine is a naturally occurring compound found in foods like meat and fish and produced in our bodies from amino acids. Creatine helps in restoring your energy during high-intensity exercises.

Misleading Claim 2️⃣: "Creatine causes hair loss."

Don't blame creatine if you're finding more hair in your comb. The connection between creatine and hair loss is as flimsy as a straw house in a hurricane. A single study indicated a slight increase in DHT (a hormone linked with hair loss) levels with creatine supplementation, but no direct causality was established. There has been a litany of research on the topic, in fact, creatine is one of the most well researched supplements in the world. This one has been long debunked.

Misleading Claim 3️⃣: "Creatine is bad for kids."

Okay, this isn't an R-rated horror movie we're talking about. It's creatine, a substance found in many foods we already consume. While we advocate for a balanced diet for kids, a little extra creatine isn't a crime. In fact, it can support brain health, muscle strength, and energy levels. The next person who says this to you, please ask them to produce one single peer reviewed study that can find any reason why kids shouldn’t supplement creatine. News flash - they can’t.

Misleading Claim 4️⃣: "Creatine only adds water to your muscles."

Yes, creatine does draw water into your muscles, but that's not the only trick it has up its sleeve. Creatine also boosts your performance during high-intensity exercises by replenishing ATP, your body's main energy molecule. So, while your muscles may look a bit 'pumped' due to water, they're also likely stronger and more resistant to fatigue. So, water-logged or not, you're still getting those gains. And no you don’t lose your gains when you stop taking it. But why would you ever stop?

Misleading Claim 5️⃣: "Creatine causes organ damage."

The rumor mill sure loves to churn, doesn't it? This claim is often associated with anecdotal reports and poorly controlled studies. In actuality, creatine has been studied extensively and found to be safe for long-term use. It's like blaming your spatula for a burnt pancake. Misuse might lead to issues, but when used responsibly, creatine is no more harmful to your organs than a glass of water.

Natty Lyfe Explores: The Greatest Supplement In The Game 🏋️‍♀️🧠💪

Ah, creatine. It's been touted, tested, and taken by many. But what's all the hype about?

Well, buckle up, my brainy compadres, because this is where the fun begins. Creatine is a rock star when it comes to supplements, standing as one of the most well-researched (natty) ergogenic aids out there. It's not just for meatheads either. Here are some of the reasons why creatine should be your new best friend, regardless of your gym membership status.

The Power of Creatine 🔋⚡️

Creatine serves as a backup generator for your muscles during high-intensity workouts, helping replenish ATP, the primary source of energy for your cells. Numerous studies show creatine supplementation can improve strength and performance in high-intensity exercises (Study 1, Study 2). So, whether you're a weekend warrior or an elite athlete, creatine is a must-have tool in your arsenal.

Brain Boost 🧠💡

And it's not just muscles. Your brain, that voracious energy-guzzler, is also a big fan of creatine. It plays a vital role in maintaining optimal brain function, and its supplementation has shown promise in enhancing cognitive abilities, especially under stress or sleep deprivation (Study). Think of it as an intellectual protein shake for your noggin.

The Magic Dosage 🎯💊

So, how much should you be gulping down? For most people, a daily dose of 3-5 grams is just about right. There's no need for a loading phase, that's more old wives' tale than science. Consistent daily supplementation will get you to where you need to be. The recommended dosage has been made from some studies but if you’re a bigger dude you can probably take more. I’ve been taking a little more just based on being an absolute weapon.

Bottom Line: Creatine for All 👨‍👩‍👦‍👦🌍

There's plenty more to creatine than we could fit in this newsletter, but we're not about information overload. Just know that, whether you're lifting weights or lifting ideas, creatine is a well-researched, safe supplement that brings a plethora of benefits to the table.

What Type of Creatine Should I Be Taking?

While there are many different kinds of creatine out there, the most common and widely studied form of creatine is Creatine Monohydrate. Monohydrate is your best bang for your buck as it’s relatively inexpensive and very very very well-studied.

Until our next exploration, remember: I am just some guy on the internet so dyor and consult a professional. If it sounds like it might be made up, it definitely might be.

Make sure to send this to your most hated and untrustworthy fitness creator.