"Supplementing with creatine could have potentially benefited my exercise performance years ago, but I wasn’t ready for that then."

Creatine is everywhere right now, but what does the research actually say, and should you take it? In this episode, I’m breaking down what creatine is, the benefits, which type of creatine is the gold standard, and how to think about supplements without letting diet culture drive your decisions. We’ll also talk about why eating enough and consistently has to come first, because no supplement can replace a strong nutrition foundation.

✅ What You’ll Learn:

• What creatine actually is and why your body already naturally produces it
• The surprising benefits of creatine beyond workouts
• Why your nutrition foundation matters way more than any supplement ever will
• The difference between creatine gummies and creatine monohydrate, and why research matters
• How much creatine most people start with, plus whether you really need a loading phase
• The questions to ask yourself before deciding if creatine is right for you

🔗 Resources:

• Naked Creatine: Use code BONNIE15 for 15% off!
• Episode 218, What Decades of Overexercising Taught me About Rest
• Grab the Hunger & Fullness Scale Guide at DietCultureRebel.com/hungerfullnessscale and take your next step toward building trust with your body and food.
• Connect with me over on Instagram at @diet.culture.rebel.

Struggling with food, but not sure where to start?

You don’t have to feel 100% ready to get support. If you're tired of obsessing over food or feeling stuck in the diet cycle, my team of Registered Dietitians is here to help. We offer one-on-one nutrition counseling—and we accept insurance! Spots are limited, so head to https://dietculturerebel.com/insurance to see if we’re covered in your state and learn how to get started.