Creatine

Anything But Mid is hosted by Amy Edwards and Whitney Stropp. Neither host is a doctor and nothing here is medical advice. Lightly cleaned for readability.

Whitney: I'm Whitney.

Amy: And I'm Amy, and it may be midlife...

Whitney: ...but you're anything but mid, honey. Honey. Honey.

Amy: Okay, girl. You have a story to tell me about a man in a bus.

Whitney: What is happening?

Amy: My life. Well, you know I had mentioned a while back that Justin was starting a new YouTube channel. It's called "Bussin' with Justin." So, yeah. You've heard the term bussin'?

Whitney: Yes.

Amy: It's like mid. It's like the slang, the vernacular. And so, yes, Justin bought a bus, a tour bus. He has been wanting one for like well over a year and a half.

Whitney: But when you say a tour bus, like, I'm imagining a band's tour bus, one of those big tour buses...

Amy: You would be correct.

Whitney: ...with bunk beds.

Amy: Well, this one is more set up for like if you wanted if just two people wanted to live on it.

Whitney: So, a motor home.

Amy: It's not a motor home though. It's a coach. It's like a band tour bus, but it is...

Whitney: For two people.

Amy: ...on the inside more like a motor home.

Whitney: How did he find this bus?

Amy: He's He's been on a kick about it for quite some time, since he started keynote speaking, I think, and so he wanted to like He had this dream of owning one of these, and then And And some of them are like yachts, like a land yacht, basically

Whitney: Right. I can believe that.

Amy: millions. Like the Lokee coaches are like Lokee, Newell. I know all the Liberty. I know the brands now. Oh, my god.

Whitney: Oh, wow. I thought you were just saying low key like the slang low-key.

Amy: L-O-K-E, Lokee, as in Loki and Thor. So, I was like, "Oh, it would be good one for you to own because he looks like Thor." So, anyway, there's all different brands that are like the high-end, newer ones, but he bought one that's a 1999 that's like a Prévost, P-R-E-V-O-S-T, which makes Greyhound buses. So, this is essentially a Greyhound bus. The exterior is a Greyhound bus.

Whitney: Oh. Wow. I cannot wait to see this.

Amy: It's nuts.

Whitney: So, will he use it when he goes on his speaking engagements, so you guys will drive there?

Amy: A lot of them, yeah. Yep. But

Whitney: And then he'll do some podcasting from the bus?

Amy: I mean, he's going to he's going to Well, there's a lot of YouTube channels that are about RVing and the bus life. And so, or motor coach life. And so, he watches these religiously. It is to my dismay.

Whitney: It's getting It's getting out of control. It's becoming an obsession?

Amy: So, it's Oh, it's It's been out of control. It's been an obsession for well over a year. Yeah. And so, anyway,

Whitney: But you said, "Go for it, honey."

Amy: No, I didn't. He found one that was a good price, and he was like, "I think I'm going to do it." And I was like, "I'm not ready." I really was waiting for Gigi to graduate high school.

Whitney: So, he wants you to get on the bus and live on the bus?

Amy: Well, I told him it's not really happening till she graduates.

Whitney: But that's his That's his dream. I missed that part. I thought this was just on the weekend type of situation, but he wants to

Amy: No. He's driving this thing.

Whitney: We're going to have to get a whole 'nother bus just for your wardrobe.

Amy: Well, I'm creating a capsule wardrobe for just for the bus. Look, that's what's getting me through this. That's getting me through it.

Whitney: A capsule wardrobe.

Amy: Yeah. The fact that And he found one with a vanity, so I'm like he's like that was one of his big selling points to me like, "Look, it's got a vanity." And I'm like, "Yeah, it's tiny." You know, but

Whitney: Well, that's exciting. I mean, that's definitely anything but mid.

Amy: I don't know, it's like senior citizens. Like there's nobody under 55 really that's like doing this.

Whitney: No. This is No, I don't I don't agree. I think that there's a lot of people out there. This is like jumping in with both feet into a new adventure.

Amy: It is. Yeah.

Whitney: OMG.

Amy: Yeah. I know. It is a cool one. A lot of them pop out on the sides when you park and then make more room. This one does not come out on the sides, but that's that's the style.

Whitney: Does that make you happy? Oh, I I feel like you like that because then it's less of like a motor home.

Amy: Less things go wrong. Yes, for sure. And so, anyway, so yes, that's our life now. You know what, if I'll try to put a picture here or something.

Whitney: I cannot wait to see it. And when will he be driving this baby in?

Amy: I mean, it's already here. I mean, it's already here. By the time this is recorded, it's I mean, by the time this is released, it's all it's already here.

Whitney: Oh, right. Right. It's here. And And you're loving it.

Amy: And it's happened. And I've had to just sort of accept this, and it's been a process for me to accept because I really thought it was happening in 2027, and here we are. So.

Whitney: Right. I get that. It's hard because you feel like now it's like, "Okay, let's go. Let's go." But really you could you can say, "I'm glad you bought it, honey." 2027 or 2028.

Amy: I can. Yep. I can only do so much right now, and so that's just the way it's going to be. I did I keep telling him like, "I didn't know this was happening now." And so.

Whitney: And he understands that?

Amy: I think so. I don't know. He just is so excited.

Whitney: He's so excited.

Amy: He is like Yeah, so.

Whitney: Aww. You'll have to drive it over to my house.

Amy: Yeah, we can. You'll be like, "Oh, my" All your neighbors will be like, "Great."

Whitney: I love it. I think it's exciting. But I understand why it's also, you know, that's That's definitely something you have to be 100% on board with,

Amy: It's a lot. I mean, it really is.

Whitney: and you thought you had some time. And yeah, you have a kid that has hasn't graduated from high school.

Amy: No. I mean, like I can't go all the time and he wants me to, but I am excited about like the fact that when I do travel with him, I don't have to worry about the dog and stuff. I just bring the dog.

Whitney: No. Yeah. Aww.

Amy: Yeah, so that's good.

Whitney: And your capsule wardrobe.

Amy: And my capsule Well, it's going to live on the bus. I've already got some bus pants, and they're really cute from Alo, and so.

Whitney: And what makes them bus pants? Just comfy?

Amy: I just call them bus pants.

Whitney: Cuz they're like sweatpants?

Amy: When we were buying them at Alo, the girl was like, "What are bus pants?" Cuz I go, "These are bus pants." And Justin was like, "Yeah, bus pants." And the girl was at Alo was like, "Oh."

Whitney: And she's like, "Uh."

Amy: "What are bus pants? I've never heard of this." And we were like, "Look, this is the bus." She was like like she she was digging it. She really encouraged us.

Whitney: Yeah. People are excited to watch other people take a an adventure that they would never take. Sorry.

Amy: I know. Oh, my god.

Whitney: No, that'll be fun, and you just have to keep your boundary around the timing.

Amy: I know. I do. I do. And I

Whitney: And you will cuz you have a baby.

Amy: A baby. Little baby.

Whitney: Little baby.

Amy: Little 16-year-old baby, and yeah, I do. I have to. And plus, I want to record with you. I mean, like, I've got things to do.

Whitney: Well, the great thing about recording, even though it's fun to be side by side, we can still record from the road.

Amy: I don't want to though. I want to be live with you. It loses something in that. So, no, we're going to keep recording this together.

Whitney: It does, really. Yes, ma'am. I'll go on the bus.

Amy: High priority. Oh. I didn't think of that.

Whitney: I'm going to need you to create a capsule wardrobe for me.

Amy: There's not that much closet space. So.

Whitney: Darn. I'll be in a motor home behind you. Well, that's exciting.

Amy: Yeah. Yeah, so I I am I'm doing that, so I'll keep reporting on that. And I've got my algae, I've got like

Whitney: Good. Yeah. I know. Can you give me a time I uh What So, where are we on the algae time line?

Amy: Well, let's see. I am actually due for my blood work, so in the next few I would say maybe by end of February, by maybe Valentine's-ish,

Whitney: Okay. Oh, yay.

Amy: I will have a report on my blood on my blood work.

Whitney: Okay, I cannot wait. I found my little algae energy bits that you gave me.

Amy: You haven't even taken those?

Whitney: No, because you then you told me that they don't do you got to take like 15 a day, and then 30 at night, and and you're like, "That's not even going to do anything." So, I figured I would wait. Okay. Okay. Yeah.

Amy: I mean, there's no point in taking them right now.

Whitney: No point, right. It'll just be extra when I get the real deal. I'm excited to find out what happens.

Amy: Yes. And I need to order more anyway, so I'm like I'm hoping I'm excited. I'm waiting. Yeah, to to get more.

Whitney: Yeah. Well, just I know you're going to do a book report on it, but like you do feel different?

Amy: Mhm. I feel good. I I feel

Whitney: Yeah. I feel good.

Amy: I do. And granted, I do take the testosterone, which I just interviewed a testosterone expert on my show, and I'm excited to do an episode for us on testosterone.

Whitney: Oh, good. Good.

Amy: Yes. Yeah, he was super interesting, but I'll get into that on another episode. But that is

Whitney: All right. Was he bald?

Amy: on my short list. He was not bald.

Whitney: So, his

Amy: And his wife takes testosterone too, and I'm it's interesting. It was really interesting.

Whitney: All right.

Amy: There's a there was a lot of information there, so.

Whitney: Okay, great. I can't wait.

Amy: Yeah, so that's the only other thing I'm taking, and so I do feel really good. Yeah, I feel good.

Whitney: That's awesome. Yeah. I love that. I love that for you.

Amy: And I even through the holidays, I felt good when I wasn't like working out as much as I should, and I wasn't uh eating as well.

Whitney: Watching your food intake, yeah.

Amy: Yeah, I was kind of eating whatever, and

Whitney: I know, me too. I've been eating and drinking. Not cherry tart juice.

Amy: How much are you drinking Are you drinking Are you feeling okay or?

Whitney: Uh, yeah.

Amy: Do you feel sluggish during the day after you drink?

Whitney: No. I mean, I have Well, yes, on the days when I choose to drink, I will Let me put it this way, for Christmas, I got not one, but two T-shirts about day drinking

Amy: from different people.

Whitney: That's the sign. I was like, "Hmm. Is mama drinking too much during the day?" I thought that was funny. I was like, "Wait, another one?" Anyway.

Amy: This store like opened up near me, and like all their merchandise is really honed in on a certain type of woman. It's like she she loves she loves wine,

Whitney: My My type. Is it wine:30?

Amy: she loves football, and she loves Jesus. And like, I was like, "This is the wrong store for me."

Whitney: Right. You're like a couple of those I could do without.

Amy: Right, I I don't I don't site Bible verses in the things that I wear. Nothing against anyone who does, just not my thing.

Whitney: Also,

Amy: Not into football.

Whitney: Well, I had to I in my closet, I noticed that I I have to stop buying T-shirts that have phrases on them.

Whitney: And then I got two day drinking T-shirts, but

Amy: What do they say?

Whitney: One is like, "Team Day Drinking," and then one is like I can't remember what the other one says, something about day drinking.

Amy: You You got drunk.

Whitney: "I like to day drink."

Amy: Yeah, something. "I like to day drink."

Whitney: Something like that.

Amy: I hope it's something better than that.

Whitney: So, I wore both T-shirts. I I had one shirt on for part of the day, and then I changed into the other shirt for the rest of the day.

Amy: Oh, perfect. And you drank the whole time. Yes, perfect.

Whitney: Well, I mean, I had to

Amy: Both shirts that said, "I like to day drink."

Whitney: because I was wearing When in Rome.

Amy: Day drink all day in Rome.

Whitney: But I'm still sober curious. I ha- I actually honestly, have ha- the the night drinking has curbed.

Amy: Oh, that's great.

Whitney: Maybe that's because of the day drinking.

Amy: You passed out. You're already toast. Yep.

Whitney: I'm in bed by 7:00.

Amy: Yeah, so I get it.

Whitney: All right, you are sharing some info with us today.

Amy: I am on deck today.

Whitney: What

Amy: I am on deck with creatine. Creatine.

Whitney: I can't wait because I take creatine.

Amy: You do?

Whitney: I do. And first, I was just taking it on workout days, and then I read something about, "No, you need to take it every day." So, I'm I'm I'm ready to hear what you've come up with.

Amy: That is the part that has enlightened. The light bulb that has gone off for me is you have to be consistent with it. I thought it was just like take it when you're working out, take it post-workout or something like that.

Whitney: Right. Well, and I think a lot of men do like bodybuilders and stuff do that.

Amy: They do, but you've got to be consistent. That's one of the things.

Whitney: Yeah. They also probably work out every day.

Amy: Yeah, probably. That, too. But Justin like Okay. So, he takes it, too, so I'm going to talk about that. So, back in the '90s, I feel like I heard a lot about it. Do you remember that?

Whitney: No. I wasn't really in the work- workout mind in the 90s.

Amy: I was. I really got into lifting weights and stuff in the 90s. And that's when my body responds best. And so, and then I read about creatine. I would read like, you know, the Muscle & Fitness Hers or whatever they had back then with like Cory Everson, if you remember her, remember her?

Whitney: Oh, yeah. No, I was not.

Amy: Remember her?

Whitney: Oh, yeah.

Amy: She I wonder what happened to her.

Whitney: Oh, my gosh. You know who, this is off subject, but remember Susan Powter?

Amy: Yes, the short hair. Stop the Insanity.

Whitney: Yes. So, Yes. So, she was she was on like the Today Show or something. This was like a month or two ago now, I forgot to mention it. Yeah, she's back. But like, she was she got her her all of her money and stuff, she got swindled, like

Amy: Really? Wow. No.

Whitney: Yes. So, all of that money that she made in the 90s, that was she was it was taken from her. Like some people that were in business with her like basically ran her out. And so she was living on the street.

Amy: No.

Whitney: Yes. And she was a DoorDasher, like an Uber driver, Uber Eats.

Amy: Can you imagine if your Uber driver was Susan Powter?

Whitney: Susan Powter was Susan Powter. So, for those of you who don't remember Susan Powter, was this tall woman with this blonde spiky hair, and she was like in the fitness world, very motivating, kind of masculine, and like aggressive with her message, but a good fat message. Yeah, she did the infomercials.

Amy: An infomercial. She was an infomercial queen and had stop the insanity of dieting and she would just teach you how to work.

Whitney: Yes. So there is a documentary out now about her, or, or no uh not Jane Fonda, um Oh, who? She's also got short hair and she was in um the horror movies and Jamie Lee Curtis? Yes, thank you. Jamie Lee Curtis is playing her.

Amy: Ah! Oh, stop. Oh she's perfect. That's perfect.

Whitney: Yeah, yeah. And I think she was the producer of the of the film, but but it's so it was So, she was on the Today Show and they interviewed her, but she's been having a horrible life, and like barely That's weird. getting by.

Amy: That's weird. I can't imagine.

Whitney: Somebody, they she wasn't a smart businesswoman, and they took her That's weird. her money.

Amy: But still like, that's weird. Really weird.

Whitney: Yeah. I don't know, we'll have to watch the documentary.

Amy: I want to watch it, for sure.

Whitney: Anyway, I don't think she was talking about creatine.

Amy: No, she wasn't back then, but

Whitney: But yeah, she was in all those infomercials.

Amy: Yes, all the infomercials around the time of Buns of Steel.

Whitney: Yes, I I Jane Fonda. No.

Amy: I don't remember who did Buns of Steel, but No. No, it wasn't Jane Fonda.

Whitney: No, it was Stacey, I don't know. I had the Buns of Steel VHS tape.

Amy: It was another lady. I had one. I had one. Yeah.

Whitney: And I also had buns of steel.

Amy: Did you really?

Whitney: Yeah. I had a really nice butt.

Amy: Nice. Oh, nice. I don't know if mine ever were Buns of Steel, but

Whitney: Maybe I should find that VHS tape.

Amy: Yeah. I mean I guess you actually did it. I'm impressed.

Whitney: Yeah, I did it in my living room.

Amy: back before we were working out to YouTube or whatever.

Whitney: The gym. Yeah, yeah, exactly. All right, creatine. Creatine.

Amy: Good for you. Well, anyway, in the 90s, I remember taking it. It had a It had a like a resurgence. And I know it has a resurgence,

Whitney: And it was a powder form like back then?

Amy: I took pills of it, supplements. And but I wasn't super consistent, but I just remember hearing a lot about it back then. And then it just kind of tapered off. I don't remember hearing about it until recently. It's really had a resurgence, I feel like, so.

Whitney: Uh-huh. Oh, yes. I've heard a lot about it in the last year.

Amy: Yeah, yeah.

Whitney: That's why I started taking it.

Amy: Mhm. That's right. There's been a lot of chatter now. So, my husband takes it a lot. He swears by it. He won't travel for speaking without his creatine tablet, or not tablets, capsules, and he but he's not consistent every day. But he is when he travels, and he swears it's makes his brain function better.

Whitney: Oh, really? Okay, that's what I was going to ask, what does he feel like the benefits are?

Amy: Brain function. And I feel like that we're going to talk some about that because it's not just about muscle, it's about brain function, too. So, and remember, we're not doctors. We make mistakes, whatever, get all that like

Whitney: Yeah. We're just passing on information that we have received or experienced ourselves.

Amy: little caveat. Yes. And then, you know, my internet research. Do your own research. So, here we are, we're doing our own research

Whitney: That's right.

Amy: for you. Okay. So, now it's being studied for its ability to boost strength, enhance performance, and promote muscle growth. So, yeah.

Whitney: Okay. That's what I know it for.

Amy: So, let's talk about what it actually is. It is a naturally occurring compound in that your body makes from amino acids and you also get from foods like red meat and fish. So, you can get it all the way around without taking it.

Whitney: Mhm. Yeah. Well, isn't that the case for all these supplements that we're taking? You can get them in food, but food isn't as great anymore as it used to be.

Amy: but our foods No, it's been downgraded. Even wild-caught fish, have you seen those documentaries on like wild wild-caught fish?

Whitney: Yeah. I can't. No, I can't.

Amy: Don't watch that. It's awful.

Whitney: And then you want And then I And then I go and then the farm-raised, you're like, what is that like

Amy: It's bullshit. It's just as It's grosser, but it's all gross. Like the the the the wild-caught fish, they're like corralling them all together in something in the wild, but they're still in like a corral, and they're swimming around in their own feces and it's awful.

Whitney: It's all bad. Oh, no. So, so there's they're still farmed is what you're saying, really. They're not really wild, yeah.

Amy: They're It's awful. They're being like farmed in the wild. Right. Right, it's awful. It's awful. I can't remember what

Whitney: See, now that's why I never eat I'm supposed to be getting more omega-3s, and but I just can't bring myself to Every time I go to pick a fish, I'm like, well, there's the farm, but then there's the, and then did they add color to this, and then what, and then I just turn around and walk away.

Amy: Probably. Yep.

Whitney: I'd rather take a pill.

Amy: Well, there you are, you've come full circle.

Whitney: Yeah. Okay, well

Amy: This creatine is stored mostly in skeletal muscle, and also your brain, which as phosphocreatine, phosphocreatine. So, that when there it helps

Whitney: Phosphocreatine.

Amy: where am I?

Whitney: Did you lose your notes?

Whitney: Did you lose your notes?

Amy: Where it helps rapidly regenerate ATP, which is your cells' quick energy currency for high-demand moments, like lifting or sprinting or getting up off the floor.

Whitney: Yeah. Yeah.

Amy: So, it was identified in the 1800s, but it became mainstream in sports and fitness in the 90s. That's why I remember it.

Whitney: 1800s they thought of they found out I know.

Amy: I guess they found figured out all these amino acids and stuff. And now it's one of the most-researched supplements in the world. So, the International Society of Sports Nutrition has repeatedly reviewed it for its efficacy and safety. So, if we're talking about supplements, this one has been studied a lot,

Whitney: A lot. Okay.

Amy: is the point, right?

Whitney: Okay.

Amy: Which that's a good thing, right?

Whitney: Yeah, absolutely.

Amy: So, we actually know what it does to women. I'm like

Whitney: Oh, wouldn't it be I'm shocked at that even with all of the research that women are never added to the mix.

Amy: I know. I know. I feel like I really tried to look more at articles and stuff that were from some women's magazines 2024 till now, because I was like,

Whitney: Oh, good. Yeah.

Amy: I don't want just men's studies, like for whatever.

Whitney: Right, exactly. We need women.

Amy: Yeah. So, it's best known, of course, for strength and power, performance, and high-intensity efforts, and like, well, I'll get into when you should take it. Lean mass support, so early gain can be water stored with creatine in your muscle, but if you're doing it long term, then it balances itself out. Because people have said, "Oh, it can cause you to gain weight and stuff," but that it's not true. That's not true.

Whitney: Okay. It's really yeah, it's just water weight.

Amy: Right, we're going to cover that, too. And then potential brain and mental fatigue support in certain stressed contexts. So, we're going to talk about that. Oh, and I brought mine, the one that I take, so we'll talk about that, too. This is just so you can see which one.

Whitney: Let me see it. Naked Creatine.

Amy: It's called, this is the one I take, Naked Creatine, and this is not a sales anything, I just order this one.

Whitney: Okay. Is that the one that Justin uses?

Amy: No, he uses one that's capsules, and he Sometimes he'll buy gummies, but I don't believe in those. I think that that's It's got sugar in it.

Whitney: Oh. Yeah, yeah, yeah.

Amy: Yeah. So, this is I think the brand is called Naked, and 100% premium creatine monohydrate. That's what you want. So, here you go. You want to eyeball that. GMO-free, blah, blah, blah. So, in a semi

Whitney: With nothing to hide.

Amy: Nothing to hide, that's what we're all about. We like that. Don't hide me Don't hide anything from me in my supplements.

Whitney: Yeah, agreed. Or, in life.

Amy: Or, in life. Or, in life. And I put that in my smoothies. That's usually how I take it. One scoop, five grams, you're good to go. So, yeah.

Whitney: Okay. Okay.

Amy: Okay, so the latest research, which we're going to get into now. So, they have discovered a lot about the cognition and brain performance side of this supplement. So, in 2024, there was this big analysis, and they were evaluating adult cognitive outcomes, and found evidence suggesting that creatine may help certain cognitive domains, but results have varied. But I I feel like it can make me sharper when I use it, and Justin swears by it. So, if we're going purely anecdotally here,

Whitney: Mhm. Right.

Amy: then it's a yes.

Whitney: Yeah, it's a yes.

Amy: Yeah. So, it can also, if you're feeling sleep-deprived, a single high dose can improve your cognitive performance.

Whitney: I should have taken that before I came over.

Amy: Were you sleep-deprived last night?

Whitney: I'm just yawning a lot. I don't know why.

Amy: Mhm. Maybe. Do you have enough coffee today?

Whitney: I don't feel like I'm I don't drink coffee anymore, I'm doing that MUD\WTR.

Amy: Mhm. Well, this you could take like in the morning if you if you're feeling a little tired because

Whitney: Yeah, I used to put it in my coffee.

Amy: Oh! I like that. In your coffee. Cool. And then you release a little hand blender or something.

Whitney: Yeah. Yeah, I do have a little hand blender.

Amy: Why did you perk up when I said that?

Whitney: I do have a hand blender. A frother.

Amy: Yeah. A frother. Yes, well you could do that. And actually that's a great idea because it it peaks about four hours after you take it when you do that. Oh! So, it take a long

Whitney: I see, that's good to know, cuz I just assumed cuz I would drink my coffee, put it my creatine in the coffee, and then immediately go work out like within the next 45 minutes.

Amy: Well, that's okay, too. That's okay, too. We're talking about helping your brain function.

Amy: for brain function.

Whitney: I'm going to have to try that now that I know what I'm going to want to look for,

Amy: Yeah.

Whitney: you know, cuz I wasn't really aware of the cognitive side.

Amy: No, I know. It's really cool to learn that and then try to pay attention to it as you do it.

Whitney: Yeah, yeah.

Amy: So, that's like what they call situational use. That's not like that's like if somebody's listening and they're like, "I'm going to try it," then try it and you don't have to like

Whitney: For the cognitive thing. That's not a consistent thing, that's an immediate,

Amy: Exactly.

Whitney: in four hours. Okay, gotcha.

Amy: Exactly. Pretty cool, right?

Whitney: Yeah, I'm excited about that.

Amy: Okay, so

Whitney: I'm going to go take some creatine when I get home.

Amy: Well, do you need a brain boost later?

Whitney: Well, if let's see, four hours from now,

Amy: Or you going to be drinking?

Whitney: Maybe they'll balance each other out.

Amy: They might. You'll be the smartest drunk in town.

Whitney: Oh girl, I already am.

Amy: All right. So, in just in 2025, they were saying according to a study that it is underutilized in women and highlights benefits relevant to muscle, function, and possibly other midlife concerns,

Whitney: Mm.

Amy: which I tried to hone in on this research with some midlife concerns. So, they did say though, they need more female-specific research. Imagine that.

Whitney: research. Yeah.

Amy: So, but they do have some. They have done a peri- and post-menopausal study in 2025 examining creatine monohydrate in perimenopausal and postmenopausal women and tracked body performance or tracked performance and body composition and other outcomes, and they believe that it is helpful in those. So, that's good. We're seeing good things for our people.

Whitney: Our people.

Amy: Yes. Meaning peri- and post-menopausal women. Midlife. So people have raised issues about kidney safety, but they're not showing if you're healthy, they're basically saying it's not going to harm your kidneys.

Whitney: Max life.

Amy: Okay?

Whitney: Okay. That makes sense.

Amy: Why is that? I don't really know. And I don't know if I I'm I'm not getting all sciencey about the kidneys.

Whitney: No, we're not sciencey.

Amy: Yeah. So but they have issued statements about the safety of it and broad potential benefits across all ages. So even your kids could take it.

Whitney: Ooh. Ooh, that seems weird to me.

Amy: That it just helps you in general?

Whitney: To put creatine in my kid's drink. I don't know.

Amy: Yeah, I don't know why you would, but it says across the lifespan. They issued the ISSN issued a statement last year emphasizing the creatine safety broadly and benefits across all ages. Yes, and that is cited in the Sports Nutrition Society.

Whitney: Yeah. All ages. Okay. Okay, thank you.

Amy: Yes. Pretty interesting. So, I can put that citing in there. Have you seen these these things that are like, I think I might have ranted about this that are like, they're total clickbait. They're made up like a new Harvard study.

Whitney: Oh yeah, you told me. Yeah, yeah, yeah, you told us all about that. You looked at something for a Harvard study. You're like, "Oh, this is interesting. Let me find the study."

Amy: Yeah, it was a mind-body and it's all bullshit. So you know what? Don't believe everything that you see online, right? Like

Whitney: Yeah, was no study. No, that's the sad thing about now people think, "Oh, we've got all the access to all this information and even with ChatGPT."

Amy: Very good.

Whitney: You have to double check it, and triple check it, and make sure. And I'm constantly telling my kids that, like, where did you get this information? What do you know about that resource? Cuz it's just a guy in his motor home.

Amy: Yes. Mhm. That's right. In his motor home, in his coach. In his coach. Yeah.

Whitney: In his mom's motor home, basement of a motor home.

Amy: Yeah, and and even the comments are fake. So, I mean just like, beware. Beware.

Whitney: I know. You can't trust anything, but you can trust us. We're not AI.

Amy: True. Yes, we're not AI. We're not AI.

Whitney: I know we look so perfect, but we are not AI.

Amy: Oh, AI really like, makes you look lifelike nowadays, with all the imperfections.

Whitney: And an extra finger.

Amy: That's right. Okay. So, let's talk about what we do know about using creatine for midlife women in particular. So, so what are we fighting now? Loss of muscle, right? That's what we want. We want to build muscle. That's one of the best things we can do. And

Whitney: Okay. Yeah. And brain fog.

Amy: Yeah. Drops in power. Shifts in body composition, feeling tired, feeling weak, whatever, right? All those things that feel like a decline.

Whitney: Mhm. Yeah. Yes.

Amy: So, it is relevant because it supports strength and training quality. I like that training quality part of it, because I don't want a long workout nowadays, and I don't do a long workout and so I need quality over quantity.

Whitney: No. You want to be efficient. And yeah, exactly. That's what I'm doing, quality over quantity.

Amy: Yes, efficiency, efficiency. That's right. So, it's going to help with that, and supporting that, and that's like some of the best anti-aging stuff that we can do, cuz muscle is metabolic health that we need. I sound really smart when I said that.

Whitney: You are so smart.

Amy: I did, but I was really, I was reading it and I just didn't look like I was. Okay. It also can help with functional power, which means like, you know, if we're talking about functional medicine or functional nutrition, that's like movement essentially, like moving fast, not falling down, balance and all that. So,

Whitney: Right. Grip and stuff maybe, like yeah.

Amy: Ugh, grip, that's a that's a huge indicator of

Whitney: When you're going to die.

Amy: longevity of longevity, yeah. I was going to say longevity, but yes. Yeah, is grip strength and I lost so much when I ripped my finger apart last year, and I'm still trying to get it back.

Whitney: Yes. Oh, yeah.

Amy: Wild. Okay, it's also helpful for people like me, who eat little to no animal products, so cuz I I

Whitney: Yeah, you're not getting creatine. Yeah.

Amy: I eat vegan mostly. Yeah. So, it that's lower dietary creatine, exactly, and so it helps. So, I I really got to start taking this regularly. Okay.

Whitney: Well, you've got your

Amy: I do, but I'm inconsistent. If I eat a smoothie, I'll do that. You know, so

Whitney: But hey, you can put this in your coffee. Do you drink coffee every day?

Amy: yes.

Whitney: Yes, so you just stick it in that. Yeah.

Amy: I'm going to do that. And then my brain is going to be popping around lunchtime.

Whitney: Oh man, by 4:00, yeah, 4 hours later.

Amy: Oh, I'm going to be like

Whitney: And you're not day drinking, so

Amy: force to be reckoned with. I am not day drinking. Day drinking what? I am day drinking my coffee.

Whitney: That's right. That's right. Your creatine.

Amy: Mhm. All right. So, as we said, it's been well-studied for muscle strength, endurance, recovery, and growth, and it really supports these benefits in women. Women tend to have 70 to 80% less creatine stored naturally than men. How annoying is that?

Whitney: Less, 70 to 80% less?

Amy: That bullshit.

Whitney: than men. That is crazy.

Amy: Deep study. Maybe that's false, but I actually got that from a Women's Health article that I really liked.

Whitney: That's crazy.

Amy: So, yeah, so supplements are better for us. Especially useful. So, combine it with resistance training to help build and preserve muscle, which supports metabolism, balance, mobility, as I mentioned. It may also support, and really does, support cognitive processing and fatigue resistance, so you're not going to feel as tired.

Whitney: Yeah, that's what I loved.

Amy: I love that. So, you know I'm feeling I took it yesterday and I am feeling really good today. Yeah, although I did eat better today like than I usually do.

Whitney: What'd you have today?

Amy: I made a golden immunity stew the other day with lentils and it's really

Whitney: How do you get these recipes?

Amy: I I follow a lot of recipes and I save them.

Whitney: Golden immunity, I want it.

Amy: It's so good and I just I kind of threw it together with things I had rather than the exact I'm terrible at that. I'm really good at that, so

Whitney: I had some leftover sauerkraut from these kraut bierocks that I made for Christmas Eve and

Amy: Kraut, what's a kraut bierock?

Whitney: It's basically like sausage and sauerkraut in homemade dough.

Amy: Cute. It's like a It's like a pig in a blanket, German style?

Whitney: Yeah, exactly. Some people would call it a worstenbroodjes,

Amy: Cool.

Whitney: I think. Anyway, we call it kraut bierock. But I had leftover filling, and I was like, "Let me see what ChatGPT tells me to do with this." And it gave me a whole like recipe to make, and I made a whole crockpot thing.

Amy: Was it good?

Whitney: Yeah, it was good.

Amy: Oh my god, and it was good?

Whitney: Yeah.

Amy: What a good idea. That's a great hack. I love that. "This is what I've got. What can I do?"

Whitney: I know. Yeah. "This is what I have. What can I make?" Yeah.

Amy: Oh my gosh, that's such a great idea. Okay.

Whitney: I mean how else would I have used that sauerkraut filling?

Amy: I I just I don't I don't know.

Whitney: I would've tossed it.

Amy: Oh, good for you. That's so cool. Okay, back to it. So, where were we? Sleep deprivation. It doesn't improve your sleep, but it helps you feel better if you're sleep-deprived.

Whitney: Okay. Yes, that makes sense. And I need that.

Amy: Got it? Got it. Mhm. It recommends pure creatine monohydrate, which is what we have there, 3 to 5 g daily, and consistency matters more than timing.

Whitney: All right. And one scoop of this is 5 g.

Amy: 5 g. That's so I just do one scoop.

Whitney: Okay. And that's good to know that because that's one thing that is driving me crazy right now when I'm dealing with multiple supplements and stuff. There is a time line in order to get the best results from all the supplements. You take some in the morning, you take some four after 4 hours after the ones you took earlier, you have to do it on an empty stomach, on a full stomach. It's exhausting. So, I'm glad I don't have to think about it with creatine.

Amy: It it is. I I mean I really looked to find out do I have to take this at a certain time of day? Does it have contraindications with other supplements?, which I'm about to cover, and it does not, really.

Whitney: Yeah. Good.

Amy: Like, you can really literally take it in in supplement or powder anytime of day, just be consistent with it. And I was like, great. That's pretty awesome.

Whitney: Yeah. Great. Yeah, that's

Amy: And rare.

Whitney: Yeah, I don't need one more thing to add, and I mean, you know, this is how I use ChatGPT. It helps me put my schedule in like how Where am I going to So, I'm glad I don't have to add that to my list.

Amy: I know. Well, you could put it in there just in case, but

Whitney: But I mean, I could take it anytime.

Amy: Yes, but you can take it anytime. So, Andrew Huberman says, we love

Whitney: Oh, I love him.

Amy: We love some Huberman. Creatine isn't just about muscle, as we've said, it supports mood regulation too, according to him, brain energy, and cognitive performance, especially under stress or cognitive strain.

Whitney: Oh, I gosh. I had no idea. I thought it was just for muscles. That's great.

Amy: Pretty badass. That's what That's what I feel like the new wave of it is. It's about brain health.

Whitney: Yeah. But there must be different kinds if it's saying specifically to do the monohydrate.

Amy: Monohydrate. I mean, I guess. Shoot, I don't I don't think I have any

Whitney: Mono means one. Hydrate means water.

Amy: Thank you. For that scientific

Whitney: I didn't take Latin. I don't know what monohydrate is. But I mean mono is one.

Amy: That sounds like accurate.

Whitney: Yeah, sounds good to me.

Amy: Yeah. Okay. So, I'm going to go with that. So, okay, we talked about our dosage, and Whitney, you're not going to like this.

Whitney: Okay. Oh no. I was liking everything so far.

Amy: Well, but it's good news about it. So, you're not going to like the fact that some people thought it contributed to hair loss in women.

Whitney: Okay. Oh.

Amy: But, data really doesn't support that idea. Data says that it does not appear to meaningfully contribute to hair loss.

Whitney: Uh-oh, but it says meaningfully. See, that's the other thing. You're doing all these things to do certain things in your body, but then some of it takes your hair away, but then you're putting things in to get your hair going, and then some Yeah, I'm having that issue right now just with the whole hair loss thing of like, okay, be careful with this, because if you take this, then it lowers your blood pressure, and but if you're taking this for low blood blood blood pressure, then you need to navigate to lower blood It's just like

Amy: But you're No, it is. I know, I know.

Whitney: nonsense. And now hair loss. It's like this creates it, this replaces it.

Amy: I know. So we didn't like that. We don't like that. So, contraindications if These are the people that should be cautious. If you have kidney disease or reduced kidney function, talk to a doctor. If you're pregnant or breastfeeding, don't take it. Obviously, don't take it.

Whitney: Even though it does say all ages.

Amy: I know, it's just like I know, a fetal? I mean, come on.

Whitney: They're just I think they're just trying to keep, you know, make make They just don't want people to go crazy, so they they they there's probably no real concern, but they're going to cover their bases.

Amy: I mean, and when you're pregnant and breastfeeding, it's just not worth screwing with anything. Bipolar disorder or any manic anything, so, yeah. So, ask a doctor.

Whitney: Yeah. Wow. So, that it really must impact your brain, your mood, yeah.

Amy: And your mood, yeah. So interesting.

Whitney: Wow. All right, I'm going to I'm going to I'm going to study myself for the next couple of weeks.

Amy: Mhm. Yeah. So you should do your blood work, too, because it can raise something's called serum creat creatinine?

Whitney: Yeah. I saw that in my blood work.

Amy: But it can be false scare about your kidneys, too. So, don't Don't be alarmed, yeah.

Whitney: Because of creatine? Okay.

Amy: Yeah, and then some people do get bloated a little bit. We talked about the hydration aspect of it. It's if you're doing high loading doses, that's mainly what that's about. So, or if you're maybe super inconsistent, then maybe it takes a little time to balance out. Actually, I'm not totally certain on that, but

Whitney: It makes sense. That's my hypothesis.

Amy: It's common sense. It has monohydrate in the title. Okay.

Whitney: That's right. One water.

Amy: Okay. So, how are we taking it? Well, we've kind of discussed this. Creatine monohydrate is the most studied and most cost effective.

Whitney: Oh, okay.

Amy: Yep. So, that's what we want. 3 to 5 g daily.

Whitney: Now, Yes.

Amy: So, there we go. That's one scoop of my Naked, and that bottle has lasted took me a while too. So granted I don't take it every day, but Justin pops the things, and he's one of these people that thinks more is more, more is better.

Whitney: Yeah. Well, that's what I want to know. Which does it Did you find anything in your research about is powder better than capsules, or are they the same?

Amy: Powder versus capsule. Powder is easiest and cheapest. Capsules are fine if you actually take them. So, that's good. IV, and an IV is not really a thing. They don't That's not really a thing. It's oral.

Whitney: Oh, I was like, "Oh." Not available.

Amy: Oral, yeah. Don't do that. I Or I don't even think, yeah, I don't even I don't know if they even offer it at IV things, but I asked about it, so. So, loading, if you're going to really load up on it, that's 20 g a day. So, I think that's like what I was telling you.

Whitney: Power up. Yeah. That's like what Sylvester Stallone is doing.

Amy: Yeah. And if, if, like if my husband was working out, but he's a 260 lb heavyweight former professional athlete, so. Yeah.

Whitney: Right. Right. I don't think we should do that.

Amy: No, for us, I don't think so. So, I think you're just going to get what you need when you do your 5 g.

Whitney: Yes. Daily.

Amy: Or three, if you're teeny-tiny or something, do three, I don't know. But I don't think you can't you're not going to Like, you might retain some water if you're doing a whole bunch, but you can't like hurt yourself on it, so.

Whitney: Right. Right. It doesn't cause stomach issues or anything.

Amy: I didn't see anything about that. So, consistency matters more than when you take it. Many people take it with a meal or post-workout because it's easy to remember then. Like, I'll do a protein shake after I workout because I feel like I I need the protein after.

Whitney: Oh, really? Not before.

Amy: Not before.

Whitney: Oh, interesting.

Amy: I don't like to work out with a full stomach.

Whitney: I go back and forth on what's best. I think it just depends on your own body, but sometimes I feel like I can't lift as much because I have no I wake up and then I don't put anything in my body, and then I go and try to work out.

Amy: Right. You're probably right. Yeah, I probably should.

Whitney: Yeah. I think it just depends on your body. Because if you're doing like intermittent fasting, and you don't even eat till 11:00 in the morning, like

Amy: Yeah, you're going to have a better workout if you get something.

Whitney: Yeah, that's just I For me, I think.

Amy: No, you're I think you're right, actually. I should do it. I just, I don't know, I'm just not great about eating early in the day, and I drink too much coffee. So.

Whitney: You don't feel hungry. Yeah. Yeah.

Amy: Taking it might actually be better if you take it with carbs and protein, but the main thing is just using it everyday, being consistent.

Whitney: Okay, love that. Love that, easy. Yeah, don't have to think about too many things.

Amy: No. So,

Whitney: Put it in your coffee, or your protein shake.

Amy: my final verdict on this is yes. It is yes. So,

Whitney: Yeah, I don't hear any downside.

Amy: what do you say? No, it is one of the most practical, well-studied supplements. So, it is a yes. So.

Whitney: So, would you say that if there was one thing you wanted to add if you were, you know, talking to our listeners of they were overwhelmed by all of these things and there's one thing, would creatine be a good one thing to start with? It's doing muscles. I mean, you have to work out for to have the muscle.

Amy: Only if you're lifting weights. So, if you're going to add If you're If you're going to add one thing, start lifting weights, and then you're going to be feeling good and thinking, "Okay, I can enhance this." Then put your creatine in there.

Whitney: Yeah. Put the creatine in there. But the creatine is helping your mental state.

Amy: True. So, I don't Yeah, add it.

Whitney: I guess I guess the point is you're not going to see all the benefits of creatine if you're not working if you're not strength training.

Amy: But go lift weights. Go lift weights. Yeah.

Whitney: Because that's a main benefit of the creatine.

Amy: Yeah. And really

Whitney: And then, I mean the fact that they're saying if you have schizophrenia, don't use creatine, that makes me think that there's a real

Amy: Bipolar, bipolar, not schizophrenia, bipolar.

Whitney: Oh, bipolar, yeah, my bad.

Amy: Yeah. Well, they said consult your doctor, so.

Whitney: Yeah, I don't know. I'm going to I'm going to be consistent with it. I was very consistent with it for a while, but I didn't know the cognitive benefits, so I wasn't noticing cuz I didn't know.

Amy: So cool. Right. Well,

Whitney: So, now I'm going to start thinking like, "4 hours later,"

Amy: we could It's one of those things, you could be attributing it to anything else, like, "Oh, it was my sleep last night. Oh, it was something I ate or, you know."

Whitney: Yeah. I tend to like all of a sudden just be like, "God, I'm feeling really good. I wonder what I did."

Amy: That's good.

Whitney: Because I do so many things.

Amy: I know, it's hard to figure out.

Whitney: That's why I'm excited about the algae experiment, because it's all you're doing, and a little bit of testosterone.

Amy: Yeah. I like it. I know. I know. So, all right, so, yes to creatine, yes to creatine,

Whitney: But it must be the monohydrate.

Amy: Yes. Creatine monohydrate, and and really, lift weights cuz it's going to make you stronger too. But it's it's going beyond the muscle performance, just to recap, about brain energy, resilience through sleep deprivation, which, boy, we know something about that, and cognitive workload, mood support, all of that. That's really being highlighted now.

Whitney: All right, that's good. It's a two thumbs up for Amy on creatine.

Amy: Yeah, it really is. And

Whitney: Well done on your book report.

Amy: I don't always give that, so yeah.

Whitney: No, you don't. No. You're a hard You're hard to get two thumbs up from.

Amy: Yeah, I am. So, anyway, I found it very interesting. I feel like I learned a lot about getting more consistent with it, cuz

Whitney: Yeah. I definitely will.

Amy: Yeah. And

Whitney: I go back Like, I used to be so consistent with all my supplements and the creatine and everything for like a year. And then something has I think I've kind of, we've talked about it, lost faith in the program that I'm on, so I'm not as diligently following it. Like, I'm forgetting now to take it every day, except for my minoxidil.

Amy: Yeah. Well, maybe

Whitney: Well,

Amy: and you had some go on with your thyroid. You got on thyroid medicine. So, you could have been feeling bad because of your thyroid and thought it was your supplements or something like that.

Whitney: Right. That was a game changer knowing that you're supposed to take it on an empty stomach and then not have anything for like an hour. Although you do say you you do your coffee.

Amy: I have coffee, and it's totally fine. I've done that for years.

Whitney: But some of the stuff I'm taking it's like you have to wait 4 hours until past the thyroid medicine. Like, it's a whole It's a whole regime regimen, not regime.

Amy: Wow. Damn it, I need creatine.

Whitney: Little army marching. They are. They're fighting for your life.

Amy: My supplements are a regime for sure. Hilarious. On that note, but we still

Whitney: do what we want.

Amy: Do what you want. But, you should lift weights. Like,

Whitney: Yeah. That is a

Amy: yeah. I'm a big believer.

Whitney: Definitely, you got to keep And and the the the strength training helps your grip,

Amy: It's really really. Big time.

Whitney: Did you know that? Like

Amy: I wear gloves.

Whitney: Oh. Well, you're hardcore.

Amy: I wear my little special gloves to lift weights. I like it. I keep a little fanny pack right by my keys in my basket, like by the back door, and it's got my headphones ready to go, charged up, my earbuds or whatever. I keep a charger there so it's like right there. That's in there, and some gum,

Whitney: Yeah. It's got all your stuff.

Amy: and because I like to chew gum, and also, my gloves, my workout gloves. So, no excuses, you know. I'm like ready to go.

Whitney: All right. Yeah, no excuses.

Amy: Yes, and my workout is very, very simple, like just just do something and lift heavy. That's my recommendation.

Whitney: That That's exactly right. Mhm.

Amy: All right. Yeah, so, but do what you want, you know, whatever. We're not going to tell you what to do.

Whitney: Far be it from us. Except for we will tell you to have an Anything But Mid life. That's right. That's our only advice.

Amy: Do that. Be in your Anything But Mid life.

Whitney: Okay. All right.

Amy: We did it. Anything But Mid. Another episode. Nailed it.