40 years old women here who started resistance training, high protein eating and creatine 170 days ago and the results have been life changing! This will be me for the rest of my life now 💪
Hello! I’m 41 and have just started resistance and creatine 5grams a day…. Now I’m reading all this stuff about it causing hair loss?…. I already have long fine hair and for. Want to lose it …. Have you notice shedding ?
I’m a 70 yr old woman who lifts heavy weights 4-5 days a week. I’ve recently added creatine to my diet & feeling the benefits but it’s great to hear that it helps with brain & mental health too.
Hi, I'm a 78 yr old man, just started taking creatine again. My wife is a couple years younger, and I'm trying to get her to start on creatine as well; thanks for your post.
I'm 43, with fibromyalgia and arthritis. I'm going to try these electrolyte Stix with creatine 🤞 hoping it'll give me enough boost to get moving without as bad flares. They have been so much worse since I shattered my ankle. I felt great when I was paleo/keto adjacent 😅 so maybe trying this will at least not hurt me any
I am a 59-year-old woman and I recently had my appendix out in April. After my surgery my short-term memory was totally shot. My stamina was in the toilet and I felt so bad in my recovery. On May the 12th I started taking five grams of creatine in the morning. My mood is better My stamina is almost back to normal and my memory is back to normal. I'm going to take this for the rest of my life!
As a woman I’ve felt that taking Creatine in conjunction with lifting weights is beneficial to me. What I learned today was that my 70 y/o mom could also benefit from it too and in fact, she is likely deficient.👍. Thank you.
I Just started taking creatine with my plant protein and I lost 40lbs in one month, I’m stronger and more lean. I also noticed mental clarity, better cycles and periods, better mood, restorative sleep, curbed appetite, fast recovery almost no sore days from working out and my skin is better and no sagging from weight loss I feel like it actually tightened my skin. Creatine is a wonderful supplement for women and fat loss.
I’ve been feeling like my skin isn’t as tight… just turned 40 a few months ago, and reading your comment about it tightening my skin is encouraging because I wondered if it would. Thanks for sharing!
Whoa-I was so sleep deprived for year’s following my divorce that was highly stressful- then that stress was compounded by menopause! I feel creatine is something that is helping to restore my brain and body. I had been lifting weights for about 5 months but not seeing any results. I started taking creatine just a handful of weeks ago and WOW! I am making visible gains in my arms and legs! It is truly amazing and I can’t believe I didn’t know about this years ago! Thank you for getting the word out!
Hey, just reading your comment 9 months later and I wanna say, thank you 🙏🏻 I too went through a bad divorce during menopause and got way off track. Trying to get it together now and really found your comment inspiring.
I CANNOT THANK YOU ENOUGH! I am 1 yr out of total hysterectomy with both ovaries removed AND NO ONE SAID ANYTHING ABOUT THIS!!!!! You are amazing and again thank you soooo much !
Hi Mike. I am a 66 year old woman. I just want to thank you for your amazing videos and that you specially help older woman. I love that they are short and packed with everything I need to know. You really are a star in the wellness industry.
Same here,.I took it for the recovery,. My muscles,.esspecially Lats were always soo sore after workouts,. Creatine helps immeasuably and my workouts are 10% better~
I appreciate you addressing Creatine for Women that are Peri and Post menopausal. We are often forgotten. I have found a few studies that I plan to read as well! Thank you very much! Well wishes on the growth of your channel and business!
@@juliciahernandez3566 I’m assuming you have it in powder form? Do you drink your coffee black as to avoid breaking intermittent fasting. It’s what I normally do. Thanks.
The research shows a possible problem taking creatine with coffee. It’s likely the caffeine blocks the creatine. It is recommended to take them separately.
I am 60 and have been taking creatine for about 3 months. First thing that stands out strong is how quickly my muscles heal after working out. The soreness does not last too long. I lift and hurt my back recently, deadlifting. The soreness lasted less than a week. In addition to creatine, I kept moving and stretching but by the time I met with my trainer again, I was not sore anymore.
Awesome info here! I am a 36 year old woman, have been lifting for about 8 years now and can confirm positive effects on exercise and weightlifting as I’ve take creatine off and on throughout that time and notice increased lifts whenever I’ve been taking it.
@@Mereship I think the basic no frills creatine monohydrate is the most economical. I lift rather aggressively and use a brand called Ghost “size” but it’s not entry level stuff. Makes your skin crawl a little 😂 but it has a “burn delay” chemical in it. Regular old creatine monohydrate just gives you an awesome pump!
Mike Mutzel, thank you for addressing post menopausal women in your podcast. I am 58, and still want to build muscle, as part of my fitness and longevity journey. I have noticed a significant increase in ability to put forth greater power in my resistance training workout. This was mainly for my back/shoulder day. I am still evaluating for my leg day. In a prior podcast, I think you mentioned greater improvements in power (one rep max) for the legs (about 13%?) and for upper body (about 6%)? Was so excited to hear that mental health, including cognition improvements are also a side benefit of taking creative.
I love how fast and informative you speak, you started the video right into the topic. I also love how you pronounce every word clearly. Subscribeeeeeeeeeedd
Very interesting. I was just writing on another doctors page who covers the Carnivore diet that the #1 thing I noticed when I went on the diet was IMPROVED mental health. The depression and anxiety ( that I thought I would be plagued with my whole life) disappeared. I was looking up creatine after listening to your talk, and it is mostly found in meat and seafood. So, wow. Another piece to the puzzle! Thank you very much for all you do.You are the main reason ( a while ago ) when I heard one of your talks on Vitamin D, that I have made it a PRIORITY to get at least 30 minutes of sun a day....something else that also has helped me immensely!! Thanks again
@@bellakim9404 Nice! Isn't it amazing what diet can do? Not once have I ever had a primary care doctor talk about this, and if they do the diet they told me was high in veggie lectins, low fat and high in grains. Even when I showed my doctor how I have improved almost all problems I had with diet she was almost angry!
@@jaybyrd3240 yes, primary care physicians like to put band aids on ailments with pharmaceuticals, so there is no surprise she was Angry. If your health improved, how could she prosper from her scripting to big pharma?
Functional medicine nutritionalist and a personal trainer/group fitness instructor, adaptive exercise specialist, master herbalist and vitamin/mineral/nutricutal specialist. Teach HIIT in the pool at 61. Taken 3 grams creatinine daily last 3 years 😎. 25+ years post menopausal. Keep up the good work 🙌
I'm an elderly female with fibromyalgia, which is proven to involve a lower amount of available ATP. I lost my fitness when I first got sick, and once stabilized, I started to exercise again and couldn't do much at all. I was also an almost vegetarian then, but am on Paleo now. Creatine was instrumental in allowing me to work up to a basic fitness level again. Once I reached that, the creatine did not add any more benefit. The only benefit I got was being able to exercise more, but it was well worth it.
Thank you for clarifying this. I have seen a lot for men but am curious on effects on women. Being an older female and concerned about muscle loss appreciate it.
I love creatine, I just need to start small and work my way up to full dose after taking a break otherwise I get terrible stomach upset. It does cause some water retention in the muscles but not much.
Thank you so much, Mike, for your research and for sharing your knowledge and experience. I’m a 73 year old woman who maintains a regular exercise routine including resistance training. I just added creatine to my supplement set, so too soon to see any results. But I truly appreciate the fact that you cover issues concerning “senior” women. We’re often dismissed as a group. Thank you, again!
Strange that we are so invisible, since women tend to live longer than men on average. All the women in my family are extremely health conscious, eat better, are more fit, physically active and social, but get continually ignored by the medical community like we are invisible or crazy when a medical issue arises. I dont understand it. It was like a switch turned off after I was 40 and I wasn't relevant as a human. Is this life for me forever now?
Actually there are a lot of people who if they take creatine in the evening do have significant difficulty sleeping / falling asleep because of the adenosine clearance. I am one of those people. I take in AM and afternoon at the latest.
I'm a woman with intractable catamenial epilepsy who started taking creatine a few weeks ago. I also strength train and do jiu jitsu 5 times a week. I have had no more seizures since I started taking creatine.! I wonder how creatine has affected hormones that usually trigger those seizures
As a woman in her 60's who does resistance training & walking/cycling just started creatine using Myoxcience electrolyte stix's. I think it is helping my excerise performance. Only started so time will tell. Thanks Mike for sharing this info.
Thanks for sharing this info! As a menopausal woman I’m really trying to educate myself of what will help me thrive and anything I can realistically throw at it I will ❤️
Mike, thanks so much for your focus on women and creatine. I started creatine about a month ago (3-5 grams daily) and i notice that it really helps with weight training and with road biking. I plan to use it long term. Big benefits and I haven't noticed any downside. I do drink significantly more water on it, but that's probably a helpful thing anyway.
Great content, Mike. I appreciate the additional dive. If the info is helpful for anyone else, I’m a 45yr old, female, 155lbs, 6’1”.My exercise consists of endurance, weight training, and some HIIT. I definitely benefit from Creatine, usually 1-3grams a day. I can tell a difference in my strength, endurance, cognition, energy, and appearance, when I take a break from Creatine. I did not “load” it when I started. I do eat meat, usually daily, but typically just at one meal. I would definitely encourage women to give it a shot. I plan to try your new electrolytes with it included soon. Thanks again!
Not with the lower 1-3gram “ramp in”. I had tried to use 5 grams a day before as often recommended, and I did get water retention from that. At the 1-3grams, I do not.
@@kelmike060404 Yes Ma’am! I get it! Start low and see how your body responds. I can definitely tell a difference when I’m taking it though in strength, output..even if it’s just the smaller dose of Creatine, vs not taking it at all. Best wishes!
Appreciate all the data breakdown MM, I’m curious and motivated to take creatine as I’m 55 and still my period, however inconsistent. Being keto has helped tremendously. Thank you 🙏🏼
Consider interviewing Ben Lynch on this. It can be a godsend for MTHFR SNPs since 45% of methylation goes to Creatine synthesis and 45% to acytelcholine synthesis. Probably explains the mental health benefits.
Would it matter which type of creatine I get. I'm almost 60, total hysterectomy about 10 years ago and a massive brain aneurysm in 2019. Fibromyalgia and pain and depression. . We'll just say a hot mess and leave it there. Lol. I hope you can guide me here with your advice. Thank you.
Thank you so much, I started taking this last week. I am 47 post menopausal on BHRT. Eat a high protein, low carb diet. I workout 5 days a week and I have noticed a huge diff in my energy and my muscle recovery. I did make mistake of taking it too late in the evening when I was doing loading doses and noticed I was super energetic and couldnt fall asleep and then didnt sleep the best the first few days, so I stopped taking with my preworkout stuff and that seems to have helped.
Rachelle, My I ask what brand of pre-work out you are taking. I too am 47, trying to figure the balance in Health and Fitness and pre-menopausal stuff out.
@@florieschwindt6644 I did the 5gms TID for 2 weeks and now I take 5gm a day mixed with Dr. Bergs electrolytes. I take this in the morning, then take my preworkout with a NEO 40 supplement 30 min before my evening workout. I do pilates 2 times a week, TRX 3 times a week then I lift weight 2-4 times a week.
Thank you! This was incredibly helpful to me. I'm 43 and am usually fairly consistent in my workouts. I prefer HIIT. But my sleep can be very eratic, especially once the leuteal phase starts. I will make sure I'm focusing more on red meat and if necessary, additional supplementation of creatine, since I am also genetically predisposed to low B6 levels. I tend do notice I'm incredibly fatigued during that time as well. Seems a full two weeks of bad sleep, crazy mood swings, and very low physical and mental energy. I'll apply this info and see how it helps!
I had many issues from my menstral cycle. Vitamin B complex truly helped my emotional swings. I had PMS very bad. I also used Nutritional yeast to add to foods to boost these Vit bc of loss in monthly flow. It really made me feel better
I love all your content, thanks for bringing all these studies to our attention and breaking it down for us. I'm a female in my mid 30's and this hyped me up to move towards my love of health and fitness and away from my love of eating like a Christmas elf. Especially now I started working with a bunch of older guys who are worried about their prescriptions, I really want to hone in on everything health. You are my greatest resource.
Thank you for this video. As a vegan, I never really gave much thought to creatine. However I am athletic, doing HIIT, weight training and running. I recently just bought your electrolyte stix and will see how I feel on them and maybe consider adding more creatine to my supplements.
Oh wow yeah,...as a vegan you have to take creative since your not eating beef. Energy, muscle retention, and cognitive health, and now we learn so many other benefits. I eat a ton of red meat and still supplement with creating. Pure beef carnivores are the only group that gets enough creative for body and brain optimization.
Thanks for sharing some research specifically for women. Very helpful, I was taking creatine and with other supplements, interventions etc got lazy and stopped the C, Adding back in!
I have mitochondrial issues and have been looking at possible ways to improve exercise tolerance, so this is very timely. In particular, I have noticed that my issues ebb and wane with my hormonal cycle but nobody ever provided an explanation for it, till now. Glad I just ordered some yesterday!
I had a gastric bypass done 8 years ago. I was 400 pounds*** at 5'9" I had the roux en Y done- the malabsorbtion is doing a better job at killing me than all that extra weight! As I learn more and more from you, I realize that my inability to absorb nitration through foods and medication is affecting my physical and mental well being!! My teeth are falling out and have lost their enamel, my skin is dry and cracked, my menstrual cycles went crazy (I'm almost 52) that has my Gyn baffled, My moods, sleeping everything! ***at teh time I had no idea why I was so heavy - it certainly wasn't my eating- lymphedema and lipedema was the culprit, as well as 5 antipsychotic medications, birth control and Lyrica for fibromyalgia
Creatine is my go-to supplement for extra energy for chronic fatigue. I use it sparingly. It seems to temporarily boost my energy rather than change underlying health. If I use too much of I have found I increase my risk burn-out. I have also personally found it does noticeably stimulate me to the extent I'd struggle to sleep if I took it in the evening - even on a very low dose. In terms of regular supplementation, aside from the aforementioned issues I'd be concerned about hair loss through creatine as I already have a history of PCOS related hair loss.
^^appreciate you sharing all of this! (Also, look into Ozone/UV therapy (through an IV) - this has had the biggest affect on my chronic adrenal fatigue hands down). 💕
I'm from the Czech republic and I'm so grateful that someone is talking about this one ! I have been using creatine for 2 months and my recovery is better. Also some of the fitness trainers here in the Czech republic especially men are saying that this is the number 1 banned supplement for women bc they don't need it... So this was like a slap on my face..
Are there any studies that weren’t directly funded by companies that produce creatine? The two you reviewed are both linked to Alzchem and/or DGC who both received funding to conduct these studies or were linked directly to creatine suppliers. I take creatine and just would like to see unbiased sources.
Uears ago my nutrition professor had recommended i stop taking creatine necause it would destroy my kidneys/ liver(?). So glad you explained that the study was done with creatine plus high levels of dextrose. Thanks, Mike.
My FM Doctor just told me to consider taking creatine. Thank you for this video! Thank you for always sharing in depth how we can improve our health and always explaining it so well.
Thank you so much for this, Mike! Was about to ask you for your advice because you are one of the FEW I trust for knowledge & you delivered before I even asked lol. You’re always on your game keeping Us in the game. Taking your NAC, TU, adding this for the Win!
Thanks Mike! Particularly appreciate the attention to and info for older women given here. One question: As I've been lifting since the 70's, I'm well familiar with the traditional 3-5 g per day mantra (interesting that that has never changed with all the added (and stratified) research!). You did not mention what, if any, are any *negative effects* of erring on the side of taking "too much" creatine supplement? Obviously, aside from the unnecessary cost. I.e., why wouldn't I just take, for instance, 7 grams per day, rather than try to guess what is "optimal" for me? Did all of those studies, and the research you did, not address this? Thank you!
Very informative!! As a 47yr old woman I have been interested in adding creatine to my supplements to incorporate in my workout routine. This answered all my questions. Thank you for sharing this with us.😊
Note at 15:50, the benefit of creatine is to improve mitochondrial integrity during the birthing process. Intrapartum asphyxia is a shortage of oxygen that may happen during delivery - animals and humans and in the studies no animals were intentionally asphyxiated to prove the point. Therefore ethics has nothing to do with trials on humans. Simply no trials have yet been done to see if creatine would reduce harm done by the occasional shortage of O2 during the birthing process.
Thank you so much for this video Mike. Incredibly insightful. I will be trying this out for workouts as well as getting my postmenopausal mum on to it!
Hey my wife is 8weeks pregnant and not sure wether creatine would be beneficial or maybe harmful, I know there’s a lot of things to stay away from when pregnant.
Thank you so much for this video and thorough analysis. This was so timely in the middle of pregnancy going on little sleep. Im looking so forward to trying this and seeing results!
Thank you for such great information. I am a vegan woman in my 40’s and I can see that I have the potential to gain so much in my workouts and cognitive brain health by taking creatine.
THANK YOU! Your insight is very helpful. I've never heard of creatine, but am going to start supplementing. I'm hoping it will help me sleep and gain cognitively. 😴 Love your show.
As a lady of 64 so post menopausal I do I.F and try to stay lowest Carbs, but have gone from 84kg to 60kg, and want to recharge my body and muscles just ordered some Creatine so I need to understand what and how it can help me, thanks for all the information
Thankyou! Another great listen. I'm interested to know your opinion on Creatine supplementation for people post covid. Many people are experiencing ongoing 'post covid neurological syndrome' after contracting the virus - the effects are similar to those of stroke patients and have impacted the young and old. I'm wondering if Creatine supplementation could benefit these people, by working on the same hormonal and neurological mechanisms?
Great video, very informative and thorough, thank you! I love creatine and have been taking it more regularly with electrolytes before my workouts or half before, half after. I have noticed a positive difference in my performance at the gym as well as around my cycle (pms hasn’t been as bad). Ladies, take creatine!! I will share this video, thanks again!
Thanks, Mike! I always love your podcasts. I fast and am at a good weight but NEED to work out. I tote haybales & feed bags but need to start some weight training.
Can make a video about creatine benefits for women who have osteoporosis and low bone density? My mother has this and already broke her back and is now recovering. I managed to convince her to take vitamin D, K and Calcium. Is there anything else she should take? Doctors here (Germany) are absolutely useless and don't even recommend vitamin D even when levels are low.
Does it matter what kind of Creatine, like monohydrate or any other kind? I think my Mom can really benefit from adding this so I just wanna make sure to get the right one if that matters. ??
![Taurine: The Nutrient of Youth [Science Explained]](http://i.ytimg.com/vi/qH5QumHGrgk/mqdefault.jpg)
40 years old women here who started resistance training, high protein eating and creatine 170 days ago and the results have been life changing!
This will be me for the rest of my life now 💪
I'm with you!!
When do u take it? I started about 2 weeks ago and been taking it post weight lifting
I love your channel, by the way!
Hello!
I’m 41 and have just started resistance and creatine 5grams a day…. Now I’m reading all this stuff about it causing hair loss?…. I already have long fine hair and for. Want to lose it …. Have you notice shedding ?
@@booboobearify
I’m a 70 yr old woman who lifts heavy weights 4-5 days a week. I’ve recently added creatine to my diet & feeling the benefits but it’s great to hear that it helps with brain & mental health too.
Hi, I'm a 78 yr old man, just started taking creatine again. My wife is a couple years younger, and I'm trying to get her to start on creatine as well; thanks for your post.
I'm 43, with fibromyalgia and arthritis. I'm going to try these electrolyte Stix with creatine 🤞 hoping it'll give me enough boost to get moving without as bad flares. They have been so much worse since I shattered my ankle. I felt great when I was paleo/keto adjacent 😅 so maybe trying this will at least not hurt me any
Thank you for sharing Iam 65 and lift heavy weights too will cut down to four times a week .
71 now - don’t take creatine anymore as it is not advised for people with high blood pressure -
Great
I am a 59-year-old woman and I recently had my appendix out in April. After my surgery my short-term memory was totally shot. My stamina was in the toilet and I felt so bad in my recovery. On May the 12th I started taking five grams of creatine in the morning. My mood is better My stamina is almost back to normal and my memory is back to normal. I'm going to take this for the rest of my life!
R u still taking Creatine?
As a woman I’ve felt that taking Creatine in conjunction with lifting weights is beneficial to me. What I learned today was that my 70 y/o mom could also benefit from it too and in fact, she is likely deficient.👍. Thank you.
Have you felt any side effects from it?
@@CaliVibez111. Side effects??
I Just started taking creatine with my plant protein and I lost 40lbs in one month, I’m stronger and more lean. I also noticed mental clarity, better cycles and periods, better mood, restorative sleep, curbed appetite, fast recovery almost no sore days from working out and my skin is better and no sagging from weight loss I feel like it actually tightened my skin. Creatine is a wonderful supplement for women and fat loss.
Awesome! Thanks for sharing!
Did you change anything in your diet?
I’ve been feeling like my skin isn’t as tight… just turned 40 a few months ago, and reading your comment about it tightening my skin is encouraging because I wondered if it would. Thanks for sharing!
How old are you?
40lbs in one month? Wow! How?? Plz share
Whoa-I was so sleep deprived for year’s following my divorce that was highly stressful- then that stress was compounded by menopause! I feel creatine is something that is helping to restore my brain and body. I had been lifting weights for about 5 months but not seeing any results. I started taking creatine just a handful of weeks ago and WOW! I am making visible gains in my arms and legs! It is truly amazing and I can’t believe I didn’t know about this years ago! Thank you for getting the word out!
Hey, just reading your comment 9 months later and I wanna say, thank you 🙏🏻 I too went through a bad divorce during menopause and got way off track. Trying to get it together now and really found your comment inspiring.
Can it cause hair loss?
I CANNOT THANK YOU ENOUGH! I am 1 yr out of total hysterectomy with both ovaries removed AND NO ONE SAID ANYTHING ABOUT THIS!!!!! You are amazing and again thank you soooo much !
Hi Mike. I am a 66 year old woman. I just want to thank you for your amazing videos and that you specially help older woman. I love that they are short and packed with everything I need to know. You really are a star in the wellness industry.
Agreed!
Yep, started taking 2 weeks ago, I’m 55, much better work outs and recovery!
Same here,.I took it for the recovery,.
My muscles,.esspecially Lats were always soo sore after workouts,.
Creatine helps immeasuably and my workouts are 10% better~
I appreciate you addressing Creatine for Women that are Peri and Post menopausal. We are often forgotten. I have found a few studies that I plan to read as well! Thank you very much! Well wishes on the growth of your channel and business!
Really appreciate the info for older women. Hard to find health info for people over 60.
Been taking creatine in my morning coffee for the last 2.5 years...it's easy and so beneficial I'm 52 and my cycle is better than it was in my 40's
I’m your age. What is your dosage for creatine? Thanks!
@Dee Dee I take 7 grams a day, 5 g in my morning coffee than half a scoop after workout in afternoon....
@@juliciahernandez3566 I’m assuming you have it in powder form? Do you drink your coffee black as to avoid breaking intermittent fasting. It’s what I normally do. Thanks.
@@deedee2218 yes It's powdered unflavored.
The research shows a possible problem taking creatine with coffee. It’s likely the caffeine blocks the creatine. It is recommended to take them separately.
Love the female specific content/info - thank you!
I am 60 and have been taking creatine for about 3 months. First thing that stands out strong is how quickly my muscles heal after working out. The soreness does not last too long.
I lift and hurt my back recently, deadlifting. The soreness lasted less than a week. In addition to creatine, I kept moving and stretching but by the time I met with my trainer again, I was not sore anymore.
Awesome..glad it's helped you..I might try it for strength training ..to recover better
🙌 thanks for female specific info! Too many studies (esp fitness related) don't factor in women and their hormone cycles.
Awesome info here! I am a 36 year old woman, have been lifting for about 8 years now and can confirm positive effects on exercise and weightlifting as I’ve take creatine off and on throughout that time and notice increased lifts whenever I’ve been taking it.
Creatine is amazing. Male 52. The first time I took creatine was 30 years ago. When I’m lifting I take it. Works incredibly well.
@@mikewilliams4947 imagine taking REAL creatine now....get some
36 here too and just starting to lift more - can you share how much you’ve taken and how you cycle it? (And any other helpful insights? ;)), Thanks!
What kind of creatine do you take? There are so many kinds!
@@Mereship I think the basic no frills creatine monohydrate is the most economical. I lift rather aggressively and use a brand called Ghost “size” but it’s not entry level stuff. Makes your skin crawl a little 😂 but it has a “burn delay” chemical in it. Regular old creatine monohydrate just gives you an awesome pump!
Mike Mutzel, thank you for addressing post menopausal women in your podcast. I am 58, and still want to build muscle, as part of my fitness and longevity journey. I have noticed a significant increase in ability to put forth greater power in my resistance training workout. This was mainly for my back/shoulder day. I am still evaluating for my leg day. In a prior podcast, I think you mentioned greater improvements in power (one rep max) for the legs (about 13%?) and for upper body (about 6%)? Was so excited to hear that mental health, including cognition improvements are also a side benefit of taking creative.
Thanks Mike for giving some love to the women.
I love how fast and informative you speak, you started the video right into the topic. I also love how you pronounce every word clearly. Subscribeeeeeeeeeedd
Very interesting. I was just writing on another doctors page who covers the Carnivore diet that the #1 thing I noticed when I went on the diet was IMPROVED mental health. The depression and anxiety ( that I thought I would be plagued with my whole life) disappeared. I was looking up creatine after listening to your talk, and it is mostly found in meat and seafood. So, wow. Another piece to the puzzle! Thank you very much for all you do.You are the main reason ( a while ago ) when I heard one of your talks on Vitamin D, that I have made it a PRIORITY to get at least 30 minutes of sun a day....something else that also has helped me immensely!! Thanks again
I had the same experience. I went carnivore, added d3/k2, dhea and I feel like a new person.
@@bellakim9404 Nice! Isn't it amazing what diet can do? Not once have I ever had a primary care doctor talk about this, and if they do the diet they told me was high in veggie lectins, low fat and high in grains. Even when I showed my doctor how I have improved almost all problems I had with diet she was almost angry!
@@jaybyrd3240 yes, primary care physicians like to put band aids on ailments with pharmaceuticals, so there is no surprise she was Angry. If your health improved, how could she prosper from her scripting to big pharma?
Exactly same experience for me going carnivore after 6 yrs vegan 😬
EXACTLY the same as me. It’s a incredible and life changing
Functional medicine nutritionalist and a personal trainer/group fitness instructor, adaptive exercise specialist, master herbalist and vitamin/mineral/nutricutal specialist. Teach HIIT in the pool at 61. Taken 3 grams creatinine daily last 3 years 😎. 25+ years post menopausal. Keep up the good work 🙌
Thank you Mike for keeping post menopausal women in mind,truly appreciate
I'm an elderly female with fibromyalgia, which is proven to involve a lower amount of available ATP. I lost my fitness when I first got sick, and once stabilized, I started to exercise again and couldn't do much at all. I was also an almost vegetarian then, but am on Paleo now. Creatine was instrumental in allowing me to work up to a basic fitness level again. Once I reached that, the creatine did not add any more benefit. The only benefit I got was being able to exercise more, but it was well worth it.
What brand and how much did you take?
Thank you for clarifying this. I have seen a lot for men but am curious on effects on women. Being an older female and concerned about muscle loss appreciate it.
I love creatine, I just need to start small and work my way up to full dose after taking a break otherwise I get terrible stomach upset. It does cause some water retention in the muscles but not much.
@@kristahutchinson907 thank you for the tip. Just started. So far so good.
@@kristahutchinson907 do you add salt to your creatine?
@@zaynab2085 could you elaborate
Thank you so much, Mike, for your research and for sharing your knowledge and experience. I’m a 73 year old woman who maintains a regular exercise routine including resistance training. I just added creatine to my supplement set, so too soon to see any results.
But I truly appreciate the fact that you cover issues concerning “senior” women. We’re often dismissed as a group. Thank you, again!
Strange that we are so invisible, since women tend to live longer than men on average. All the women in my family are extremely health conscious, eat better, are more fit, physically active and social, but get continually ignored by the medical community like we are invisible or crazy when a medical issue arises. I dont understand it. It was like a switch turned off after I was 40 and I wasn't relevant as a human. Is this life for me forever now?
Actually there are a lot of people who if they take creatine in the evening do have significant difficulty sleeping / falling asleep because of the adenosine clearance. I am one of those people. I take in AM and afternoon at the latest.
I'm a woman with intractable catamenial epilepsy who started taking creatine a few weeks ago. I also strength train and do jiu jitsu 5 times a week. I have had no more seizures since I started taking creatine.! I wonder how creatine has affected hormones that usually trigger those seizures
As a woman in her 60's who does resistance training & walking/cycling just started creatine using Myoxcience electrolyte stix's. I think it is helping my excerise performance. Only started so time will tell. Thanks Mike for sharing this info.
Yup, I recently added it and find it helpful when I do resistance training, I'm 66 post menopausal & definitely benefit from it
This really helps explain athletic performance differences throughout the menstrual cycle. Thanks for this informative review!
Good morning everyone!
I want more female fitness and health content. It's helpful
Thanks for sharing this info! As a menopausal woman I’m really trying to educate myself of what will help me thrive and anything I can realistically throw at it I will ❤️
I’m Vegan and workout 5-6 days per week at least 1 hour per workout .I’m also post menopause .Can’t Wait to try!! Thank you!!
I was wondering how you are feeling after taking creatine, if you don’t mind responding to this msg
But creatine is an animal product. ...
Mike, thanks so much for your focus on women and creatine. I started creatine about a month ago (3-5 grams daily) and i notice that it really helps with weight training and with road biking. I plan to use it long term. Big benefits and I haven't noticed any downside. I do drink significantly more water on it, but that's probably a helpful thing anyway.
Great content, Mike. I appreciate the additional dive. If the info is helpful for anyone else, I’m a 45yr old, female, 155lbs, 6’1”.My exercise consists of endurance, weight training, and some HIIT. I definitely benefit from Creatine, usually 1-3grams a day. I can tell a difference in my strength, endurance, cognition, energy, and appearance, when I take a break from Creatine. I did not “load” it when I started.
I do eat meat, usually daily, but typically just at one meal.
I would definitely encourage women to give it a shot.
I plan to try your new electrolytes with it included soon. Thanks again!
Did you havee initial water weight gain
Not with the lower 1-3gram “ramp in”. I had tried to use 5 grams a day before as often recommended, and I did get water retention from that. At the 1-3grams, I do not.
@@tratchels3810 thank you! I just ordered some ! I’m 46 and the scale can be such a mind F so want to avoid the h20 weight gain
@@kelmike060404 Yes Ma’am! I get it! Start low and see how your body responds. I can definitely tell a difference when I’m taking it though in strength, output..even if it’s just the smaller dose of Creatine, vs not taking it at all. Best wishes!
Appreciate all the data breakdown MM, I’m curious and motivated to take creatine as I’m 55 and still my period, however inconsistent. Being keto has helped tremendously. Thank you 🙏🏼
Consider interviewing Ben Lynch on this. It can be a godsend for MTHFR SNPs since 45% of methylation goes to Creatine synthesis and 45% to acytelcholine synthesis. Probably explains the mental health benefits.
Would it matter which type of creatine I get. I'm almost 60, total hysterectomy about 10 years ago and a massive brain aneurysm in 2019. Fibromyalgia and pain and depression. . We'll just say a hot mess and leave it there. Lol.
I hope you can guide me here with your advice. Thank you.
Thank you so much, I started taking this last week. I am 47 post menopausal on BHRT. Eat a high protein, low carb diet. I workout 5 days a week and I have noticed a huge diff in my energy and my muscle recovery. I did make mistake of taking it too late in the evening when I was doing loading doses and noticed I was super energetic and couldnt fall asleep and then didnt sleep the best the first few days, so I stopped taking with my preworkout stuff and that seems to have helped.
Rachelle, My I ask what brand of pre-work out you are taking. I too am 47, trying to figure the balance in Health and Fitness and pre-menopausal stuff out.
And what does did you start with the creatine?
@@florieschwindt6644 I like PE science brand, I also take CB4 preworkout too, I alternate back and forth.
@@RegenerateYourHealth thank you, I really appreciate it!
@@florieschwindt6644 I did the 5gms TID for 2 weeks and now I take 5gm a day mixed with Dr. Bergs electrolytes. I take this in the morning, then take my preworkout with a NEO 40 supplement 30 min before my evening workout. I do pilates 2 times a week, TRX 3 times a week then I lift weight 2-4 times a week.
Thanks for all you do. Love your channel. I find myself recommending it every time I attend my keto group.
Really appreciate that, thanks Tracy!!
Another Excellent Lecture from our dear Guru Mike !! Mike is definitely The Most Talented teacher of Health Maintenance !!
Thank you! This was incredibly helpful to me. I'm 43 and am usually fairly consistent in my workouts. I prefer HIIT. But my sleep can be very eratic, especially once the leuteal phase starts. I will make sure I'm focusing more on red meat and if necessary, additional supplementation of creatine, since I am also genetically predisposed to low B6 levels. I tend do notice I'm incredibly fatigued during that time as well. Seems a full two weeks of bad sleep, crazy mood swings, and very low physical and mental energy. I'll apply this info and see how it helps!
I had many issues from my menstral cycle. Vitamin B complex truly helped my emotional swings. I had PMS very bad. I also used Nutritional yeast to add to foods to boost these Vit bc of loss in monthly flow. It really made me feel better
I take royal jelly that bee’s make is (w/ honey) a great way to get All the B vitamins. 😊
I love all your content, thanks for bringing all these studies to our attention and breaking it down for us.
I'm a female in my mid 30's and this hyped me up to move towards my love of health and fitness and away from my love of eating like a Christmas elf. Especially now I started working with a bunch of older guys who are worried about their prescriptions, I really want to hone in on everything health. You are my greatest resource.
I’ve been an athlete my whole life. This is helpful. Thank you.
Thank you for this video. As a vegan, I never really gave much thought to creatine. However I am athletic, doing HIIT, weight training and running. I recently just bought your electrolyte stix and will see how I feel on them and maybe consider adding more creatine to my supplements.
Oh wow yeah,...as a vegan you have to take creative since your not eating beef. Energy, muscle retention, and cognitive health, and now we learn so many other benefits. I eat a ton of red meat and still supplement with creating. Pure beef carnivores are the only group that gets enough creative for body and brain optimization.
How did you feel with the stick?
This was such a helpful video. Thanks especially for orientating toward women.
Thanks for sharing some research specifically for women. Very helpful, I was taking creatine and with other supplements, interventions etc got lazy and stopped the C, Adding back in!
I have mitochondrial issues and have been looking at possible ways to improve exercise tolerance, so this is very timely. In particular, I have noticed that my issues ebb and wane with my hormonal cycle but nobody ever provided an explanation for it, till now. Glad I just ordered some yesterday!
Thank you for reading all the studies and letting the rest of us benefit from the the information ..... ❤️
I had a gastric bypass done 8 years ago. I was 400 pounds*** at 5'9" I had the roux en Y done- the malabsorbtion is doing a better job at killing me than all that extra weight!
As I learn more and more from you, I realize that my inability to absorb nitration through foods and medication is affecting my physical and mental well being!!
My teeth are falling out and have lost their enamel, my skin is dry and cracked, my menstrual cycles went crazy (I'm almost 52) that has my Gyn baffled, My moods, sleeping everything!
***at teh time I had no idea why I was so heavy - it certainly wasn't my eating- lymphedema and lipedema was the culprit, as well as 5 antipsychotic medications, birth control and Lyrica for fibromyalgia
Eating carnivore is the best thing I’ve done. I’m f 69. Also NAC and Glycine.
Ugh... All those nasty perscription drugs. Hopefully you are able to stop taking them now?
Creatine is my go-to supplement for extra energy for chronic fatigue. I use it sparingly. It seems to temporarily boost my energy rather than change underlying health. If I use too much of I have found I increase my risk burn-out. I have also personally found it does noticeably stimulate me to the extent I'd struggle to sleep if I took it in the evening - even on a very low dose. In terms of regular supplementation, aside from the aforementioned issues I'd be concerned about hair loss through creatine as I already have a history of PCOS related hair loss.
^^appreciate you sharing all of this!
(Also, look into Ozone/UV therapy (through an IV) - this has had the biggest affect on my chronic adrenal fatigue hands down). 💕
@@kristabradleymusic thanks for the recommendation. That's really sweet of you x
I'm from the Czech republic and I'm so grateful that someone is talking about this one ! I have been using creatine for 2 months and my recovery is better. Also some of the fitness trainers here in the Czech republic especially men are saying that this is the number 1 banned supplement for women bc they don't need it... So this was like a slap on my face..
Are there any studies that weren’t directly funded by companies that produce creatine? The two you reviewed are both linked to Alzchem and/or DGC who both received funding to conduct these studies or were linked directly to creatine suppliers. I take creatine and just would like to see unbiased sources.
Thanks for classifying vegans. Im post menopause and need this.
Uears ago my nutrition professor had recommended i stop taking creatine necause it would destroy my kidneys/ liver(?). So glad you explained that the study was done with creatine plus high levels of dextrose. Thanks, Mike.
My FM Doctor just told me to consider taking creatine. Thank you for this video! Thank you for always sharing in depth how we can improve our health and always explaining it so well.
Phenomenal break down Mike!
Thank you so much for this, Mike! Was about to ask you for your advice because you are one of the FEW I trust for knowledge & you delivered before I even asked lol. You’re always on your game keeping Us in the game. Taking your NAC, TU, adding this for the Win!
I like this background Mike… it is refreshing like a breath of fresh air!
Great info on benefits of creatine for post menopausal women - especially for muscle maintainance
Thanks Mike! Particularly appreciate the attention to and info for older women given here. One question: As I've been lifting since the 70's, I'm well familiar with the traditional 3-5 g per day mantra (interesting that that has never changed with all the added (and stratified) research!). You did not mention what, if any, are any *negative effects* of erring on the side of taking "too much" creatine supplement? Obviously, aside from the unnecessary cost. I.e., why wouldn't I just take, for instance, 7 grams per day, rather than try to guess what is "optimal" for me? Did all of those studies, and the research you did, not address this? Thank you!
Not sure you need to overdo it. It’s it’s found in many foods you probably eat anyhow.
@@Highintensityhealth Okay, to rephrase...are there any *negative side effects*, if one should inadvertently "overdo" it?
g gastg Gastrointestinal discomfort and distress is one
@@mb8219 Thanks. Haha no problem there. I'm pretty hardy.
I found this very helpful. Really good insight into creating, I will be starting my journey soon.
Very informative!! As a 47yr old woman I have been interested in adding creatine to my supplements to incorporate in my workout routine. This answered all my questions. Thank you for sharing this with us.😊
I just completed my first full week of creatine. Looking forward to feeling/seeing the difference by the end of the month. :)
Thank you for this information. I am meat free and post menopausal, and I will get onto creatinine. I have been feeling flat for a while now.
Great content! You are the first one to bring this out.
I never did a loading phase, I just took 5 grams a day, everyday. It just took a little longer to notice a slight difference
Great info here. Thanks for sharing, Mike!
Note at 15:50, the benefit of creatine is to improve mitochondrial integrity during the birthing process. Intrapartum asphyxia is a shortage of oxygen that may happen during delivery - animals and humans and in the studies no animals were intentionally asphyxiated to prove the point. Therefore ethics has nothing to do with trials on humans. Simply no trials have yet been done to see if creatine would reduce harm done by the occasional shortage of O2 during the birthing process.
Thank you so much for this video Mike. Incredibly insightful. I will be trying this out for workouts as well as getting my postmenopausal mum on to it!
This is so crazy! I am blown away by this info. I had heard about this from my doc, but mostly as a side note. It wasn’t really explained like this
Thank you women are frequently not included in these types of studies thank you for informing us I’m menopausal trying to build muscle
Hey my wife is 8weeks pregnant and not sure wether creatine would be beneficial or maybe harmful, I know there’s a lot of things to stay away from when pregnant.
Only recently managed to get my mum & my wife to start taking it. Thank you for the timely vid
Good morning
I'm new & like the videos a lot so far.
Can't wait to check all & the site out.
Hope everyone has a great day
😎🥂💪🏻
Thank you for this very interesting information , there is so little helpful information for menaposal women’s health, THANK YOU❤️
Thank you so much for this video and thorough analysis. This was so timely in the middle of pregnancy going on little sleep. Im looking so forward to trying this and seeing results!
Great info as always!
@High Intensity Health really appreciate your content, one of the best health channel data out there. Keep up the good work.
Thank you for such great information. I am a vegan woman in my 40’s and I can see that I have the potential to gain so much in my workouts and cognitive brain health by taking creatine.
THANK YOU! Your insight is very helpful. I've never heard of creatine, but am going to start supplementing. I'm hoping it will help me sleep and gain cognitively. 😴 Love your show.
Always helpful. Thank you.
Wow so many benefits of creatine. With menopause he mentioned so many symptoms that can be helped. I’m ready to start taking it. Thanks so much.
Can i still take it if I don't exercise?
Thank you so much! I’ve learned a lot from your contents since 2021 and benefited my health overall.
As a lady of 64 so post menopausal I do I.F and try to stay lowest Carbs, but have gone from 84kg to 60kg, and want to recharge my body and muscles just ordered some Creatine so I need to understand what and how it can help me, thanks for all the information
Thank you Mike, Iv just started creatinine after listening to your post I’ll will most definitely be continuing with creatinine
Thankyou! Another great listen. I'm interested to know your opinion on Creatine supplementation for people post covid. Many people are experiencing ongoing 'post covid neurological syndrome' after contracting the virus - the effects are similar to those of stroke patients and have impacted the young and old. I'm wondering if Creatine supplementation could benefit these people, by working on the same hormonal and neurological mechanisms?
After getting the virus or after getting the vaccine?
Great video, very informative and thorough, thank you! I love creatine and have been taking it more regularly with electrolytes before my workouts or half before, half after. I have noticed a positive difference in my performance at the gym as well as around my cycle (pms hasn’t been as bad). Ladies, take creatine!! I will share this video, thanks again!
Great information! Have some on my shelf but will consider dosing more frequently as I’m 32 & wanting to start a family soon. Thank you for this! 🙂
Mike, thank you for going through the paper, covering the key points. My mom and sister will be getting some creatine
Great work! I was trying to convince my girlfriend to take creatine for a while. I think this will be helpful for her to watch
Thank you for this information. Please tell us more about taurine, please.
Thanks, Mike! I always love your podcasts. I fast and am at a good weight but NEED to work out. I tote haybales & feed bags but need to start some weight training.
Thank you!!! I have been on the fence and now I'm gonna try it 🙌 thank you for all you do and the info you put out there ❤️
Can make a video about creatine benefits for women who have osteoporosis and low bone density? My mother has this and already broke her back and is now recovering.
I managed to convince her to take vitamin D, K and Calcium. Is there anything else she should take?
Doctors here (Germany) are absolutely useless and don't even recommend vitamin D even when levels are low.
Has your mom had her parathyroid tested? Is she taking biphosphonates?
This is really interesting - Especially hormonal influences on CK at particular cycle phase. Good insight for fertility patients.
Thankful for you, benevolent human.
Does it matter what kind of Creatine, like monohydrate or any other kind? I think my Mom can really benefit from adding this so I just wanna make sure to get the right one if that matters. ??
I love creatine! Do you think this is something that should be cycled off for a month or take it all the time?. I see conflicting reports.