The Hidden Benefits Of Megadosing 20-30g Of Creatine

Oliver was advised by a brain specialist post-concussion to take 20–30 g/day. He initially doubted but combined it with other therapies and recovered, noting significant benefit. Dave Asprey used a similar protocol after a severe brain injury with bleeding and cognitive impairment, alongside progesterone, hyperbaric oxygen, and high-dose fish oil. He now gives his daughter large doses before exams, citing studies on jet lag and sleep deprivation. Both speakers stress that the purity of creatine matters enormously because many products aren’t tested for contaminants. The idea that creatine is just for bodybuilders is outdated; it’s now considered a foundational brain support.

Oliver reveals that even as a fair-skinned individual who sunbathed without sunscreen, he remained deficient on standard doses. After genetic testing showed impaired vitamin D handling, he required much higher doses to escape deficiency. Dave Asprey recounts a 6-week Hawaii experiment: 3 hours of daily sun, no sunscreen, no oral vitamin D, and his levels came back at only 34 ng/mL when optimal is ~90 ng/mL. He concludes his receptors are genetically sluggish. Both strongly criticize government RDAs as economically motivated rather than health-optimizing. Asprey’s rough rule of 1,000 IU per 25 lbs is a practical starting point for a population that almost universally underdoses.

Oliver highlights that the omega-3 index is a measurable, actionable biomarker with robust science behind it. The average American sits at 4–5%, far below the 8% optimal. He shares that Pury focuses on red blood cell testing rather than plasma to get a stable reading. Dave Asprey warns against overzealous dosing, citing Rhonda Patrick’s overemphasis on omega-3s while potentially neglecting mycotoxins, and shares that too much omega-3 (e.g., 14% index) can backfire. Both emphasize the importance of choosing a low-oxidation fish oil because oxidized lipids will promote the inflammation you are trying to reduce.

Oliver explains that the international fish oil standards (IFOS/GOED) are an opt-in program, meaning only conscientious brands submit to testing. Many brands test raw material drums but not the finished softgels, missing oxidation introduced during manufacturing. Pury’s policy is to refuse release without a QR-code-accessible finished-good lab report per batch, targeting TOTOX < 10 and often hitting 6. Dave Asprey describes seeing friends’ supplements baking on windowsills, destroying potency. They note that sun exposure is especially damaging; supplements should live in a dark, closed cabinet—a 'vitamin dungeon.'

Dave Asprey details the molecular mimicry: glyphosate stands for glycine, the most abundant amino acid in collagen. When a cow eats glyphosate-contaminated feed, glyphosate replaces glycine in collagen fibrils, disrupting structural integrity. When you consume that collagen, your body breaks it down and reincorporates the glyphosate-laden glycine into your own collagen, compromising connective tissue and interfering with collagen’s role as an information-carrying compound. He states he would never use industrial collagen. Oliver confirms Pury’s collagen undergoes glyphosate and pesticide testing specifically because of this mechanism.

Asprey walks through an ecological logic chain: plants produce toxins to avoid being eaten, so herbivores like cows need multiple stomachs to ferment and detoxify plant matter. When a cow eats high-metal, high-toxin plants, it does not pass those toxins into its milk, because the mother’s body sacrifices its own tissues to keep the developing calf safe. The same principle applies to eggs versus meat. Therefore, the cleanest animal proteins are milk and eggs, followed by meat, and plants are the dirtiest because they are the first link in the chain and have no maternal filtration. He explicitly states that plant protein is cheaper for a reason—it is not a superfood—and that telling people otherwise is a political convenience to prevent social unrest, not a health truth.

Dave Asprey explains that the name 'glyphosate' contains 'gly' for glycine. When a cow is exposed to glyphosate, the glyphosate molecule binds in collagen where a glycine residue would normally sit. This disrupts collagen integrity in the cow. When humans then consume non-grass-fed collagen supplements, they ingest that glyphosate-contaminated collagen. The body breaks it down and reassembles it into human collagen, potentially placing glyphosate into connective tissues and collagen-based signaling structures. Asprey states he would never use collagen from industrially fed animals for this reason. Oliver notes that Pury tests for glyphosate and pesticides specifically for this concern, and that getting truly clean raw materials is a costly, ongoing challenge.

Oliver cites robust evidence that increasing omega-3 index to 8% could add 5 years of life. Dave Asprey adds the nuance that some educators (he cites Rhonda Patrick) might overindex on omega-3s while missing other stressors like mycotoxins, and that pushing the index too high (e.g., 14%) can be detrimental. He emphasizes sourcing purity because oxidized fish oil can cause inflammation rather than quench it, undermining the longevity gain. The discussion also notes that vegan omega-3s (ALA) convert poorly—requiring 45 g of ALA to make 1 g of DHA, and that conversion depends on basic cofactors that many are deficient in.