In this episode, Dr. Abbie Smith-Ryan, a leading researcher in exercise science and women’s health, breaks down the science behind creatine and its many benefits for women. From reducing inflammation and improving recovery to boosting brain health, mood, and sleep, Dr. Smith-Ryan shares the latest research and practical advice on how women can safely and effectively use creatine. She also addresses common myths and side effects, the best dosing strategies, and how creatine can support everything from menstrual health to perimenopause.

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Topics Discussed:

→ What are the benefits of creatine for women?

→ Does creatine help with perimenopause and hormones?

→ How does creatine support brain health and mood?

→ Can women build muscle and bone mass with creatine?

→ Is creatine safe for postpartum recovery?

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Timestamps: 

→ 00:00:00 - Introduction

→ 00:02:48 - Creatine for inflammation & recovery

→ 00:07:05 - Other uses of creatine

→ 00:12:59 - Creatine & menstruation

→ 00:16:46 - PCOS & irregular cycles

→ 00:17:44 - Creatine side effects

→ 00:20:55 - Dosing & loading phase

→ 00:26:13 - Perimenopause study insights 

→ 00:33:11 - Brain health, mood & sleep

→ 00:36:09 - Cognition & hormones

→ 00:38:27 - When & how to take creatine

→ 00:41:10 - Combating the afternoon crash

→ 00:44:15 - Body composition explained

→ 00:46:21 - Best workout times

→ 00:48:49 - Fasted exercise pros & cons

→ 00:52:14 - Improving bone & muscle mass

→ 00:56:49 - Heavy lifting & proper form

→ 00:58:04 - Surgery & injury considerations

→ 00:59:07 - Lifelong athletic training

→ 01:02:40 - Postpartum recovery tips

→ 01:06:11 - Blood sugar balance

→ 01:09:10 - Water weight & puffiness

→ 01:10:54 - Types of creatine

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