When was the last time you heard someone say creatine was for women? Probably not often enough.
In this episode of The Art of Living Well Podcast®, Marnie and Stephanie break down one of the most researched supplements available and make the case for why midlife women should be paying attention. Creatine has long been associated with bodybuilders and gym culture, but the science tells a far more interesting story, especially for women navigating perimenopause, menopause, and the hormonal shifts that come with them.
This conversation covers the basics of how creatine works, why women naturally have lower stores than men, and what the emerging research says about its benefits for muscle, recovery, energy, and brain health. Marnie and Stephanie also share how they each take it daily, what brands they trust, and how to work through the bloating concern that keeps many women from sticking with it.
Supplements are never the whole picture. But this one may be worth a closer look.
Key Takeaways
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What creatine is and how it supports cellular energy production
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Why women have lower creatine stores than men
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How declining estrogen affects muscle mass and recovery
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The strength and lean muscle benefits of creatine in perimenopause and postmenopause
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Why brain fog and cognitive decline make creatine worth considering
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The truth about bloating and water retention
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The form, dose, and timing that Marnie and Stephanie each use
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What to look for on a label and brands they recommend
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Who should consult a doctor before starting
Episode Breakdown with Timestamps
00:00 Why creatine matters for women 01:30 What creatine is and how ATP works 03:30 Why women have lower creatine stores 05:00 Strength, muscle mass, and recovery 07:00 Addressing the bloating concern 08:30 Perimenopause and postmenopause research 10:00 Brain health and cognitive function 11:30 Benefits across all life stages 12:00 Myths and contraindications 13:30 Creatine monohydrate: dosing and timing 15:00 Brands and what to look for 18:00 Final takeaways
Resources and Links
Kion Creatine: Code: ARTOFLIVINGWELL
Brick House Nutrition Creatone Code: livingwell
Equi.Life Cell Force
Website: https://www.theartoflivingwell.us
Sponsors
This episode is brought to you by Good Health Saunas, offering commercial grade infrared saunas designed to support detoxification, muscle recovery, relaxation, and better sleep. Visit https://goodhealthsaunas.com or stop by their Mall of America, Appleton, or Waukesha locations. Be sure to mention The Art of Living Well Podcast® for exclusive pricing.
Summer is the perfect time to press reset. Our 7-day Vitality Reboot gives you a clear, guided path to reducing inflammation and reclaiming your energy, with Marnie and Stephanie in your corner the whole way. You do the work, we provide the roadmap and the support. Join us at https://p.bttr.to/39XDmpQ
Join Us This Summer — Mahjong Night!
If you are local to the Twin Cities, come spend a summer evening with us. We are hosting a fun night of mahjong, connection, and community on Wednesday, July 22nd from 6:30 to 8:30 PM. Expect good company, giveaways, and plenty of laughs around the table. Tickets are $20 to play. Location will be in Edina or Minnetonka depending on the weather, and the address will be shared upon registration. Please note this event is for experienced players only and space is limited. Grab your spot before it sells out at https://l.bttr.to/t9qKg
Follow and Connect
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Connect with Your Hosts
Marnie Dachis Marmet: https://www.instagram.com/zenfullifecoaching
Stephanie May Potter: https://www.instagram.com/stephaniemaypotter/
