Dr. Stacy Sims

Yes. So Abby Smith-Ryan is a colleague at of UNC and she's done a lot of work in creatine for women. And yes, we see that there is an improvement in muscle capacity because you're increasing the amount of buffer that's available for muscle contractions. But it doesn't have to be the same loading dose as men.

Yes. So Abby Smith-Ryan is a colleague at of UNC and she's done a lot of work in creatine for women. And yes, we see that there is an improvement in muscle capacity because you're increasing the amount of buffer that's available for muscle contractions. But it doesn't have to be the same loading dose as men.

If you are looking for performance enhancement because you want to improve a training block or you're In physique building or you're going to do something like high rocks and you need to have greater muscle capacity, you might want to try the loading strategy. Yes, you will gain water weight because you're also storing more within the muscle.

If you are looking for performance enhancement because you want to improve a training block or you're In physique building or you're going to do something like high rocks and you need to have greater muscle capacity, you might want to try the loading strategy. Yes, you will gain water weight because you're also storing more within the muscle.

But for the general woman who's looking for health and performance benefits, you don't have to do a loading strategy. You just have to do that three to five grams a day.

But for the general woman who's looking for health and performance benefits, you don't have to do a loading strategy. You just have to do that three to five grams a day.

Vitamin D. Okay.

Vitamin D. Okay.

And why?

And why?

So if we're looking at vitamin D, especially vitamin D3... What's the difference? So you have vitamin D2 and vitamin D3. Vitamin D2 is more of a storage form. It's not converted to being a functional form. So if you take D3, it's already a functional form. So it means your body is going to take it in and use it as it should be. So we're looking at a vitamin D3 supplement.

So if we're looking at vitamin D, especially vitamin D3... What's the difference? So you have vitamin D2 and vitamin D3. Vitamin D2 is more of a storage form. It's not converted to being a functional form. So if you take D3, it's already a functional form. So it means your body is going to take it in and use it as it should be. So we're looking at a vitamin D3 supplement.

Then we are able to boost circulating levels of vitamin D3 or vitamin D that's usable. And it's used for every system in the body. And it's really important now, especially I'm coming from the southern hemisphere just out of winter. You're in the upper parts of the northern hemisphere in the middle of winter, and we don't get enough sun.

Then we are able to boost circulating levels of vitamin D3 or vitamin D that's usable. And it's used for every system in the body. And it's really important now, especially I'm coming from the southern hemisphere just out of winter. You're in the upper parts of the northern hemisphere in the middle of winter, and we don't get enough sun.

And when we're looking at now all the worries for skin cancer, people are slip, slap, slop, you know, sunscreen, hat, clothes, and we don't get enough. And then if we're looking at our food supply, there's not a lot of proper vitamin D rich foods. You're looking at mushrooms or fortified dairy products. And those tend not to be consumed a lot nowadays.

And when we're looking at now all the worries for skin cancer, people are slip, slap, slop, you know, sunscreen, hat, clothes, and we don't get enough. And then if we're looking at our food supply, there's not a lot of proper vitamin D rich foods. You're looking at mushrooms or fortified dairy products. And those tend not to be consumed a lot nowadays.

So if we're improving the amount of vitamin D3 that we're taking in and the amount of vitamin D that's circulating, we have better recovery. We have better muscle function. We have better brain health. We have pretty much every system is affected in a positive way.

So if we're improving the amount of vitamin D3 that we're taking in and the amount of vitamin D that's circulating, we have better recovery. We have better muscle function. We have better brain health. We have pretty much every system is affected in a positive way.

Yeah, omega-3s are good, especially as we get into peri and postmenopause. We want to look at how inflammation affects the cells. So we look at using a really good vitamin, or sorry, a really good omega-3 and omega, I guess we're looking at the types of omega-3s that are in there. Then we're enhancing cellular integrity that our estrogen used to help with anti-inflammatory properties.

Yeah, omega-3s are good, especially as we get into peri and postmenopause. We want to look at how inflammation affects the cells. So we look at using a really good vitamin, or sorry, a really good omega-3 and omega, I guess we're looking at the types of omega-3s that are in there. Then we're enhancing cellular integrity that our estrogen used to help with anti-inflammatory properties.