Before You Buy Creatine... - The Menopausal Meathead | Lyssna här

Creatine has survived decades of supplement shenanigans for one very good reason: it works.

But women still get warned it’ll make them bloated, wreck their kidneys, make their hair fall out or turn them into something resembling a waterlogged linebacker.

So I went through the evidence.

In this episode of Muscle Over Menopause, I get into what creatine can realistically do for muscle and strength, why five grams a day makes sense, what that early scale bump actually is, and what we know about kidneys and hair loss.

Then there’s the brain stuff.

The research there is interesting, especially as we age, but interesting and proven are not the same thing. I’ll tell you where I think the evidence earns some excitement and where people have gotten fourteen miles ahead of it.

And before I go, something different.

A personal coda about midlife, regret, relationships, careers, your body, and the spectacular amount of life we can waste with our foot on the gas while staring into the rearview mirror.

When you have effing idea what comes next, there’s one question worth asking:

What is the next best step?

In this episode

What creatine actually does when you lift

The new data in postmenopausal women

Muscle and strength gains

Why the scale may go up

Whether creatine causes bloating

The emerging brain and cognition research

Hair loss and DHT

Creatine, creatinine and your kidneys

Why I wouldn’t buy it for bone density