The Creatine & Strength Mashup Every Woman Needs
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This is the Pursuit of Wellness podcast and I'm your host, Mari Llewellyn. Hey everyone, welcome back to the podcast. Today's episode is a powerhouse mashup all about two major players in the world of fitness and wellness, strength training and creatine. Whether you're just getting started or you've been lifting for years, we're diving into how these two go hand in hand and why they matter at every stage of life. We've got some expert voices joining us, including Dr. Gabrielle Lyon, Dr. Andy Galpin, and JJ Virgin with a real world look on how strength routines and creatine use evolve over time from building lean muscle and boosting energy to supporting mood, mobility, and overall resilience. We'll explore why strength training is one of the most effective tools for lifelong health.
And if you've ever wondered what creatine actually does or if it's just really for bodybuilders, we're here to break down the science, bust the myths, and show you how it can support you in more than just your gym goals. Can you give us the tea on creatine for women?
Okay. You love creatine. I love creatine. I would definitely, I wish I'd started this much sooner. I can't believe I didn't. I think it's because when I was training people at Gold's Gym in Venice, it was such a bro dude thing. I was like, none of that, you know, and I just never looked at it. And then as I started to really look at sarcopenia and there were a couple of things that became very clear. Number one, like, why are we not all taking creatine, especially women who have less tissue sores, as we know? And, you know, especially if you're a plant based woman and you're not getting enough, you're not going to get it from your diet. You're only going to make about a gram. But you look at what it does.
Great study in menopausal women helping with depression. So we know it helps with cognition. It helps with bones. It helps with skin. It helps you work out harder. And I have been amazed because as I've been talking about creatine, I have gotten so much resistance that I'm blown away. Like you might as well just say, take this and you're going to blow up. They're like, but what about my hair, my kidneys? And I'm going to retain water and blah, blah, blah, blah, blah. I'm like, oh my gosh, like this one. I have gotten more feedback on this supplement than anything else ever.
I think it's, is it the water retention weight gain concern is the big one for women?
It is. And I am really, so I'm digging into creatine right now, big time. I have been using creatine monohydrate because that was, you know, the oldest, most researched one. I met the guy who has creatine HCL, who created it. He found me because I was speaking at a medical conference and he tracked me down on LinkedIn. and gave me the whole spiel on creatine HCL. And I'm like, okay, well, but you created a creatine HCL. So he goes, this is like the iPhone 15 and that over there is rotary phone. So I'm really looking right now to see what makes the most sense, which type of creatine, whether it's the most pure form that's 99.9% pure or the regular form that's 99% pure, like, How much does this matter?
Or is it the HCL that turns out you can use a lot less of and may not cause some of that fluid retention? So what is the fluid retention? And I'll tell you what I've done to work through this and help people. Some of that fluid retention is amazing.
It's in the muscle, right?
Which goes back to you've got to use a biomepedant scale because then you'll go, oh, this is awesome. I have more water in my muscles now. This is what I want.
Right.
This is the best thing ever. I did not take creatine and put on body fat. And I don't know about you, but when I started taking creatine, I'm like, where has this been all my life? I can now work out harder. It's fantastic. And you didn't see bloating when you first started taking. No. And I even did loading like I did loading. I did five grams four times a day because what you have to do is get your creatine stores up. OK. And But I have now a different way I would teach people to do it based on all the feedback I'm getting from people.
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