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244: Is Creatine Good for Women? Muscle, Bone, & Brain Function Implications
Episode Summary:
In this enlightening episode, Dr. Ali Novitsky explores the world of creatine and its benefits for women. Often misunderstood as a supplement for men, creatine is now gaining attention for its role in enhancing muscle health, cognitive function, and bone strength in women.
Drawing from personal experiences, client success stories, and scientific research, Dr. Novitsky provides actionable insights into how creatine can support women in various life stages, particularly during perimenopause.
She also shares updates on her whole health program, Transform 9.0, which includes a meal prep challenge designed for long-term success.
Key Points Discussed:
Personal Update:
Reflecting on the fast-paced December season and inspiration from holiday preparations.
Updates on Transform 9.0: Extended duration (12 months), same pricing, and added meal prep plans, including a 52-week dinner challenge.
Introduction to Creatine for Women:
Dispelling myths about creatine and weight gain.
Creatine's benefits: enhancing workout recovery, boosting cognition, and supporting bone health.
Insights from in-body scans showcasing client transformations with creatine.
Types of Creatine:
Creatine Monohydrate: Most studied, affordable, and effective but may cause bloating.
Creatine HCL: Gentler on the stomach with potentially higher bioavailability.
Practical Usage:
Dosage recommendations for monohydrate (3-5 grams daily) and HCL (1-2 grams daily).
Optional loading phase for monohydrate to saturate muscles faster.
Importance of consistency in supplementation.
Creatine’s Impact on Women:
Muscle growth and maintenance, especially during perimenopause.
Cognitive benefits: reduced brain fog and enhanced mental clarity.
Bone health preservation as estrogen declines.
Hormonal balance through improved insulin sensitivity.
Client Success Stories:
A woman in perimenopause achieving exceptional muscle gain and fat loss while on creatine.
Encouraging ectomorphic (naturally thin) women to consider creatine for muscle building and energy.
Broader Benefits of Creatine:
Safe for long-term use.
Potential anti-aging properties through muscle, bone, and brain health preservation.
Explore Transform 9.0 for comprehensive support in nutrition, strength training, and personal growth.
Check out the links in the show notes for more resources and programs.
Timestamps:
00:00:00 - Introduction and December Reflections
00:01:01 - Creatine Overview and Myths
00:03:20 - Transform 9.0 Updates: Meal Prep Challenge
00:06:09 - Types of Creatine and Dosing Guidelines
00:08:43 - How Creatine Works: Energy, Muscle, and Recovery
00:11:18 - Personal Experience with Creatine HCL
00:12:49 - Nutrition’s Role in Maximizing Creatine’s Benefits
00:15:05 - Cognitive and Bone Health Benefits
00:17:08 - Creatine’s Role in Hormonal Regulation
00:18:26 - Addressing Concerns About Safety and Long-Term Use
00:20:35 - Creatine in Perimenopause and Beyond
00:23:32 - Importance of Consistency in Supplementation
00:25:10 - Client Transformations and Recommendations
00:26:22 - Final Thoughts and Encouragement
00:27:41 - Program Enrollment Links and Resources
View all episodes
By Ali Novitsky, MD
4.9
158158 ratings
Episode Summary:
In this enlightening episode, Dr. Ali Novitsky explores the world of creatine and its benefits for women. Often misunderstood as a supplement for men, creatine is now gaining attention for its role in enhancing muscle health, cognitive function, and bone strength in women.
Drawing from personal experiences, client success stories, and scientific research, Dr. Novitsky provides actionable insights into how creatine can support women in various life stages, particularly during perimenopause.
She also shares updates on her whole health program, Transform 9.0, which includes a meal prep challenge designed for long-term success.
Key Points Discussed:
Personal Update:
Reflecting on the fast-paced December season and inspiration from holiday preparations.
Updates on Transform 9.0: Extended duration (12 months), same pricing, and added meal prep plans, including a 52-week dinner challenge.
Introduction to Creatine for Women:
Dispelling myths about creatine and weight gain.
Creatine's benefits: enhancing workout recovery, boosting cognition, and supporting bone health.
Insights from in-body scans showcasing client transformations with creatine.
Types of Creatine:
Creatine Monohydrate: Most studied, affordable, and effective but may cause bloating.
Creatine HCL: Gentler on the stomach with potentially higher bioavailability.
Practical Usage:
Dosage recommendations for monohydrate (3-5 grams daily) and HCL (1-2 grams daily).
Optional loading phase for monohydrate to saturate muscles faster.
Importance of consistency in supplementation.
Creatine’s Impact on Women:
Muscle growth and maintenance, especially during perimenopause.
Cognitive benefits: reduced brain fog and enhanced mental clarity.
Bone health preservation as estrogen declines.
Hormonal balance through improved insulin sensitivity.
Client Success Stories:
A woman in perimenopause achieving exceptional muscle gain and fat loss while on creatine.
Encouraging ectomorphic (naturally thin) women to consider creatine for muscle building and energy.
Broader Benefits of Creatine:
Safe for long-term use.
Potential anti-aging properties through muscle, bone, and brain health preservation.
Explore Transform 9.0 for comprehensive support in nutrition, strength training, and personal growth.
Check out the links in the show notes for more resources and programs.
Timestamps:
00:00:00 - Introduction and December Reflections
00:01:01 - Creatine Overview and Myths
00:03:20 - Transform 9.0 Updates: Meal Prep Challenge
00:06:09 - Types of Creatine and Dosing Guidelines
00:08:43 - How Creatine Works: Energy, Muscle, and Recovery
00:11:18 - Personal Experience with Creatine HCL
00:12:49 - Nutrition’s Role in Maximizing Creatine’s Benefits
00:15:05 - Cognitive and Bone Health Benefits
00:17:08 - Creatine’s Role in Hormonal Regulation
00:18:26 - Addressing Concerns About Safety and Long-Term Use
00:20:35 - Creatine in Perimenopause and Beyond
00:23:32 - Importance of Consistency in Supplementation
00:25:10 - Client Transformations and Recommendations
00:26:22 - Final Thoughts and Encouragement
00:27:41 - Program Enrollment Links and Resources
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