# The Single Most Powerful... ![rw-book-cover](https://pbs.twimg.com/profile_images/1799549823357456384/UbVUeLGD.jpg) ## Metadata - Author: [[@giorgallidis on Twitter]] - Full Title: The Single Most Powerful... - Category: #tweets - URL: https://twitter.com/giorgallidis/status/1813597036039799234 ## Highlights - The single most powerful (and misunderstood) supplement: Creatine. It's not a steroid and doesn't cause organ damage. Here's what this superhuman compound really does: ![](https://pbs.twimg.com/media/GSsw5C8aMAEqG-D.png) ([View Tweet](https://twitter.com/giorgallidis/status/1813597036039799234)) - Supplements have been around for centuries. But modern performance-enhancing supplements? They trace back to the 1950s. Anabolic steroids entered the scene. Then came protein powders, pre-workouts, and... Something unexpected: <video controls><source src="https://video.twimg.com/ext_tw_video/1813597072882601984/pu/pl/KpL_tLLecT1vh-_L.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597072882601984/pu/vid/avc1/480x270/b1ERzeUl2-M4gKCH.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597072882601984/pu/vid/avc1/640x360/DV2wor3hf6fAx4E0.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597072882601984/pu/vid/avc1/1280x720/e-Sel8ExUUmbBZOA.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597115165417546)) - A compound so powerful, it's changing how we think about cognitive function. So misunderstood that most people still think it's just for bodybuilders. So effective that it's supported by over 500 peer-reviewed studies. Yep – it's creatine. Here's how it works: <video controls><source src="https://video.twimg.com/ext_tw_video/1813597146702282753/pu/pl/6A2tPLMKrHypg4XF.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597146702282753/pu/vid/avc1/480x270/JC25prSZGMeYADwf.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597146702282753/pu/vid/avc1/640x360/H35ezFPRbYmW8zdS.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597146702282753/pu/vid/avc1/1280x720/HMsKdLUSIydJe1jf.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597180839768348)) - It works by increasing your body's stores of phosphocreatine. This molecule helps produce ATP - the primary energy currency of your cells. More creatine = more energy available for high-intensity activities. But that's just the beginning. Let's bust a myth: <video controls><source src="https://video.twimg.com/ext_tw_video/1813597207981154305/pu/pl/sKB11ulYZMRQmJNo.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597207981154305/pu/vid/avc1/320x568/ddFyh9kNCrJwspEW.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597207981154305/pu/vid/avc1/480x852/jlYA52H-PLgMOQux.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597207981154305/pu/vid/avc1/720x1280/dMeruq0AobJ3SYZS.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597254894457342)) - Creatine isn't just for athletes. It's a cognitive enhancer. Studies show it can: • Improve memory • Reduce mental fatigue • Enhance reasoning skills Your brain on creatine? Sharper than ever. So, how much creatine do we need? <video controls><source src="https://video.twimg.com/ext_tw_video/1813597282262216707/pu/pl/skBlX8aiEW0FNKHN.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597282262216707/pu/vid/avc1/480x270/34V4IWxotUbpnoJB.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597282262216707/pu/vid/avc1/640x360/arfvAYcMfeUwitPl.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597282262216707/pu/vid/avc1/1280x720/dGvhO_Begk1Gguz4.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597366790115606)) - The old playbook said: "Cycle creatine. 3-4 weeks on, then off." New research says: "Take it daily, indefinitely." No cycling needed. No long-term adverse effects have been found. Just consistent benefits for your body and mind. Let's talk dosage: <video controls><source src="https://video.twimg.com/ext_tw_video/1813597394048798720/pu/pl/RyXtouBpV_QS5RXu.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597394048798720/pu/vid/avc1/480x270/VYjLRinY1B40p6AW.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597394048798720/pu/vid/avc1/640x360/azj-8huLaOuluFEL.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597394048798720/pu/vid/avc1/1280x720/JDbAWltR6jpriwbv.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597442534940722)) - Dr. Peter Attia's research shows that 5g daily is all you need. Creatine loading? Unnecessary. No need to time it. No need to cycle. Just consistency matters. Pro tip: Mix with warm water for better solubility. Here's a mind-blower: <video controls><source src="https://video.twimg.com/ext_tw_video/1813597469554757632/pu/pl/kaBTIf7N5fDN2WH2.m3u8?tag=12" type="application/x-mpegURL"><source src="https://video.twimg.com/ext_tw_video/1813597469554757632/pu/vid/avc1/480x270/CTkkuAlI_b0pqf9Y.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597469554757632/pu/vid/avc1/640x360/kyZrD2vFdGvPGXgd.mp4?tag=12" type="video/mp4"><source src="https://video.twimg.com/ext_tw_video/1813597469554757632/pu/vid/avc1/1280x720/RkjLNFWywsaQ3Qc3.mp4?tag=12" type="video/mp4">Your browser does not support the video tag.</video> ([View Tweet](https://twitter.com/giorgallidis/status/1813597514916049079)) - Neurological disorders? Creatine can help. Emerging research suggests potential benefits for: • Parkinson's disease • Huntington's disease • Amyotrophic lateral sclerosis (ALS) A supplement that goes beyond performance. The best part? ([View Tweet](https://twitter.com/giorgallidis/status/1813597537997328741)) - It's one of the most affordable supplements. Cost per serving? Less than a cup of coffee. ROI? Through the roof. Both for your wallet and your health. So, what have we learned? ([View Tweet](https://twitter.com/giorgallidis/status/1813597560889802951)) - Creatine isn't just a supplement. It's a paradigm shift in human performance. From the gym to the boardroom, it's changing the game. Next time someone offers you a coffee, maybe suggest a different performance enhancer instead... ![](https://pbs.twimg.com/media/GSsxZUMbYAId1np.jpg) ([View Tweet](https://twitter.com/giorgallidis/status/1813597589281161495)) - I hope you've found this thread helpful. Follow me [giorgallidis](https://twitter.com/giorgallidis) for more. Like/Repost the quote below if you can: ([View Tweet](https://twitter.com/giorgallidis/status/1813597612366524907)) - A bit about me: I bootstrapped two 7-figure businesses while dealing with burnout as I prioritized work above all. Now, I'm building [basis_health](https://twitter.com/basis_health) to help other founders live healthier, happier & longer. Check out [basis_health](https://twitter.com/basis_health) to build your personalized longevity protocol. ([View Tweet](https://twitter.com/giorgallidis/status/1813597635347157021)) --- Title: The Single Most Powerful... Author: @dickiebush on Twitter Tags: TVZ, readwise, tweets date: 2024-12-10 --- # The Single Most Powerful... ! [ rw-book-cover] (https://pbs.twimg.com/profile_images/1645163605166379011/Wu8UcUGU.jpg) URL: https://twitter.com/dickiebush/status/1572970423935008769 Author: @dickiebush on Twitter ![rw-book-cover](https://pbs.twimg.com/profile_images/1645163605166379011/Wu8UcUGU.jpg) ## AI-Generated Summary None ## Highlights > The single most powerful habit for personal growth: > Journaling. > Over the past 5 years, I've journaled every single morning—and along the way, I've: > • Answered over 1,000 questions > • Tested every app, pen, & notebook > But I always return to a pen, paper, and these 5 prompts: > ![](https://pbs.twimg.com/media/FdRQQv-XkAAWawA.jpg) ([View Tweet](https://twitter.com/dickiebush/status/1572970423935008769)) > For notebook & pen, I use: > • Muji 0.5 pens > • Leuchtturm1917 soft-covers > (More about these at the end!) > For my prompts, I use: > • The 80/20 Audit > • The Morning Kickstart > • The Evening Shutdown > • The Bottleneck Analysis > • The Compounding Projection > Let's dive in to each: ([View Tweet](https://twitter.com/dickiebush/status/1572970429408575488)) > Prompt 1: The Morning Kickstart > My current morning routine: > • Make a fresh double espresso > • Crack open my notebook > • Brain dump answers to 5 questions > But here's the catch: I set strict limits. > No one has time to write a novel every morning—so here's what I do instead: ([View Tweet](https://twitter.com/dickiebush/status/1572970434563538945)) > I start with 5 questions: > • What's 1 thing I'm grateful for? > • What's 1 thing I'm excited about? > • What's 1 virtue I want to exhibit? > • What's 1 thing I'm avoiding? > • What's the 1 thing I need to do? > But I set a 5-minute timer. > And each question gets 1 sentence, max. ([View Tweet](https://twitter.com/dickiebush/status/1572970439973945347)) > This prompt covers all of the bases: > • Present moment gratitude > • Future excitement for the day ahead > • Reminders about the type of person I'm trying to become (and avoid becoming) > And it ends with a reminder of the 1 most important thing I need to today. > Now for evening: ([View Tweet](https://twitter.com/dickiebush/status/1572970445061718022)) > Prompt 2: The Evening Shutdown > Just like the Morning Kickstart, this one has to be quick. > So I set a 5-minute timer and answer: > • What were my biggest wins of the day? > • Did I have any major realizations? > • What's on the agenda for tomorrow? > Here's why I chose these: ([View Tweet](https://twitter.com/dickiebush/status/1572970450136727553)) > By recapping the my biggest wins & realizations, I keep a ledger of: > • The good things happening in my life > • The things I'm learning about myself & the world > And by brain dumping bullets on the day ahead, I go to bed with clarity, letting my subconscious work overnight. ([View Tweet](https://twitter.com/dickiebush/status/1572970455296004096)) > Prompt 3: The Bottleneck Analysis > This one is the single prompt that has most accelerated my personal growth. > And it has 2 questions: > 1. What's the biggest bottleneck to achieving my next goal? > 2. Why aren't I working on it today? > Here's why it's so effective: ([View Tweet](https://twitter.com/dickiebush/status/1572970460513452035)) > This prompt forces you to confront the brutal truth over the comforting lie. > The truth is, you know exactly what you should be doing. > So—stop looking for new things to do. > • No shiny objects > • No new books > • No new apps > Instead, do the things you know you should be doing. ([View Tweet](https://twitter.com/dickiebush/status/1572970465542504452)) > Prompt 4: The 80/20 Life Audit > First start with 2 lists: > • Where am I feeling satisfied? > • Where am I feeling dissatisfied? > Brain dump anything and everything—health, finances, relationships, career, spirituality, get it all onto the page. > Then, take each list and analyze: ([View Tweet](https://twitter.com/dickiebush/status/1572970470705868800)) > Our goal is to find the 20% of: > • Places > • Habits > • People > • Beliefs > That are leading to 80% of the positive & negative results. > This is the 80/20 rule in action. > And this reflection will make it painfully obvious which handful of things are driving your results. ([View Tweet](https://twitter.com/dickiebush/status/1572970475982311424)) > During this reflection, patterns will emerge. > The same people, habits, and beliefs—all leading to your best and worst results. > From there, your goal is to: > • Double down on the 20% positive > • Ruthlessly eliminate the 20% negative > The result? > An instant life upgrade. ([View Tweet](https://twitter.com/dickiebush/status/1572970481270984704)) > Prompt 5: The Compounding Projection > It's cliché, but all successful outcomes come from compounding. > Our success (or failure) is a result of tiny, daily actions compounded over time. > But in the moment, it can be hard to gauge your progress. > So ask yourself these 2 questions: ([View Tweet](https://twitter.com/dickiebush/status/1572970486526803968)) > 1. If I repeated every action I took today, every day for a year, where would I end up? > 2. Is this the place I want to be? > If you're confident in your current path, this prompt will help you be more patient. > But if you're on the wrong path, it will help you course correct. ([View Tweet](https://twitter.com/dickiebush/status/1572970491950034945)) > And that's it! > These are the 5 prompts I come back to time and time again. > • The 80/20 Audit > • The Morning Kickstart > • The Evening Shutdown > • The Bottleneck Analysis > • The Compounding Projection > And they always leave me with a feeling of elite clarity. ([View Tweet](https://twitter.com/dickiebush/status/1572970497276801024)) > If you enjoyed these prompts: > 1. Follow me [dickiebush](https://twitter.com/dickiebush) for weekly threads on digital writing, digital leverage, & personal growth. > 2. Retweet these prompts to save them for later and help others find them as well. > Here's the link to the top tweet: > https://t.co/IbQqv23YZn ([View Tweet](https://twitter.com/dickiebush/status/1572972091154087942)) > Now for the most important part: > If you have not written with a: > • Muji 0.5 clicker pen > • On a new Leuchtturm1917 > • Over a freshly-poured double espresso > You are in for a treat. > Muji pens: https://t.co/jHV9HLQ1TU > Leuchtturm1917 soft-cover notebook: https://t.co/zg8r2lLafb > ![](https://pbs.twimg.com/media/FdRliVvWAAITb3_.jpg) ([View Tweet](https://twitter.com/dickiebush/status/1572994022976921602)) > Adding this question to my list of go-tos: ([View Tweet](https://twitter.com/dickiebush/status/1688202342640824326))