Dr. Andy Galpin

Darren Kandow did a two-year study on post-menopausal women.

using this typical dosage for creatine that people say is like five grams per day.

He did 20 grams per day in postmenopausal women.

And they found some mild benefits in bone mineral density.

So not all the areas that they scanned improved.

Some of them did.

I think like hips area-ish did, but legs didn't or some variation.

So some plausible benefit.

It also highlights the fact that

Post-menopausal women took 4X the normal dosages for two years and had no issues, right?

No adverse events, basically, no kidney problems, no issues.

And so we're like, okay, maybe some mild benefits of bone mineral health, which is really hard to deal with, especially post-menopause, a huge deal for women.

We didn't even bring that up as a benefit of strength training, right?

And now you're either going to add some potential bone mineral density or you're going to maybe at least negate it from losing and from going away.

And then there's research on things like mood, brain health.

There's some research, recent stuff on cognitive function.

on long-term brain development, mental health.

It's a little bit of anti.

So you have so many benefits in so many areas with a high safety profile that's been tested in multiple populations and countless labs for decades that it starts to become a really hard argument that that's a performance.

it's just a life supplement it's a really high and especially when you think about what it actually directly does yeah past that you can get into any supplement you want and like on the surface you might have this mythology that it is a performance supplement but in reality it is the biggest bang for your bucks are going to be the things that remove the most amount of performance anchors so what is needed specifically based on your physiology what are the limitations in your diet