Creatine has exploded over the last couple of years. It's always met with a certain set of rebuttals because there's some prevailing myths. This is definitely the number one myth. Creatine damages your kidneys. When you take in creatine to the body, it gets stored as creatine, but when you metabolize it, it gets leaked out as creatinine. And most people watching are like, oh, that was on my blood requisition form, and right below creatinine was something called EGFR. So glomerular filtration rate is an estimation of your kidney health. So the problem is when individuals on creatine supplementation, their creatinine might be a little bit elevated, and that's only from the breakdown of the compound. Then their doctor gets really surprised, and they're like, stop taking creatine because it's hurting your kidneys. They go back or stop in creatine, and then they check their kidneys again, and it's fine. Myth number two. This is one of the main reasons females were really hesitant to take creatine. If you take too much too soon, it can lead to an increase in water retention. You've probably heard of the creatine loading phase. You take about 20 or 30 grams a day for about five or seven days. That has been shown to increase water retention acutely. When you go on a maintenance phase of about three to five grams a day, that water retention goes away. So if done improperly or too much, it can cause a little bit of water retention. The good news for everybody watching is after about the first week, that water's inside our muscle, sort of like a balloon here. It's full of water. Now after a while, the water's now going into our muscle. It's a lot bigger compared to a deflated balloon or muscle that didn't have any water. Water likes to follow creatine, so by taking it into the muscle, it gets a lot bigger, and that's good because a swollen muscle stimulates protein synthesis to get bigger and stronger. A lot of people are concerned that they're going to put on lots of weight and be bloated. If you take smaller, more micro dosing, there's hardly any effect. Myth number three, creatine is only for men. This is 100% false. Females respond extremely robustly to creatine supplementation. They get profound benefits in strength, endurance, and performance. They lose a little bit of body fat. We've done some meta-analysis now showing that creatine reduces fat mass. Females get an increase in lean mass as well. Females do respond very favorably with creatine and bone. Myth number four, creatine causes hair loss. People would look at me and say, well, obviously looking at him, creatine caused this. I was going bald before I started taking creatine. This myth came from a study in rugby players decades ago. Creatine, about 20 to 25 grams a day for seven days, increased a hormone called DHT. It's a precursor for testosterone, which unfortunately has been linked to hair follicle loss and thinning. The hormone went up, but it was still within the biological range, and no measure of hair follicle thinning or loss was done. Myth number five, creatine causes muscle cramps. No, I think this is so overplayed. When creatine is taken into the body and water will follow it, now you're super hydrating the muscle. Could be dehydration in the muscle. Some people have heard of sodium potassium. That's why Gatorade was invented. But if anything, sodium decreases muscle cramps and it's super hydrate. So in the hotter environments, June, July, August, creatine is going to be one of your best friends.