I don’t do gummies.

I’m not talking about the THC or CBD kind. That’s a different column for a different day, and probably a different newsletter. I mean the vitamin kind. The ones that smell like a Jolly Rancher and promise to fix your hair, your sleep, your metabolism, your collagen, and your cortisol.

The pitch has escalated. Last week, Unilever paid $1.2 billion for Grüns, a brand selling greens, nootropics, and “energy” in gummy form. Last month, Amulet—a women’s hormonal health brand backed by Maria Sharapova—launched a “cycle support” gummy. On Tuesday, Sakara, the luxury meal-delivery brand, debuted a fiber gummy. Kourtney Kardashian Barker’s Lemme sells “GLP-1 gummies” (huh?).

My stack is less cute—a few pills and a couple of powders—and a lot simpler. People are always shocked when I tell them what I actually take. Not because I’m above things that taste good and are formulated to make me healthier. Because I’ve done the research.

So. Let’s talk about gummies.

Read more

By now you’ve seen the think pieces. The before-and-afters. The red carpet reveals. Op-eds debating what it means that we’re injecting ourselves into new bodies. What gets lost in the coverage is the daily reality—sometimes strange, often surprising—of actually being in one of those bodies.

GLP-1 agonists, shorthand for glucagon-like peptide-1, were originally developed to treat type 2 diabetes. They mimic a gut hormone that travels to the brain and helps regulate blood sugar, slow digestion, and signal satiety. Because GLP-1 receptors exist throughout the body, including in the heart and the immune system, researchers are finding these drugs do far more than anyone anticipated. Weight loss, it turns out, was just the beginning.

What’s coming into focus in new research—and patient reports that are outpacing studies—is that these drugs may have health benefits that reach far beyond metabolic health and body composition. Dampening inflammation. Easing anxiety. Dulling the pull of addiction. Even, early research suggests, protecting the brain.

Which helps explain why an estimated one in eight Americans are currently taking a GLP-1, many of whom are using the drugs off-label, for reasons that have nothing to do with the scale.

What follows is the lived experience of six people taking these medications, in their own words. A woman microdosing semaglutide who could suddenly eat dairy again after decades of digestive pain. The man who hadn’t told most people. Someone whose body said no after two injections. A woman who couldn’t lose the 50 pounds she gained during perimenopause, no matter what she did. Here are their stories…

Read more

Here’s a peek inside a typical week in my DMs.

Monday: How do you take your creatine? Tuesday: I put mine in my coffee. Is the heat destroying it? Wednesday: Should I be taking it before or after I lift? Thursday: I split my dose. Is that okay? Friday: Is it true creatine works better with electrolytes? Saturday and Sunday: See Monday through Friday.

Same questions, different people—all ages, all backgrounds, no days off. Creatine is one of the best things I’ve done for my training, full stop. And in previous posts, I’ve shared how it changed my body composition, plus the research that recently convinced me to up my daily dosing.

But the questions keep coming. And they deserve more than a voice memo answer. So I reached out to one of my all-time scientist crushes, Abbie Smith-Ryan, Ph.D., professor of exercise physiology and nutrition science at UNC Chapel Hill. She’s one of the most cited creatine researchers in the world. And she just completed new research on creatine with women in perimenopause that I can’t wait to tell you about.

Read more

Four years ago, something shifted. I’d already done the other work—therapy, sobriety, big stuff. I felt good. And then I actually looked under the hood at what I was eating, and realized I’d been leaving the most important lever completely unpulled. Protein. And once I dialed in my consumption to reliably hit 100g every day? I experienced positive changes in my sleep, energy levels, focus, workout recovery, and body composition…just like the research said I would.

Over the years, I’ve become a pro at leveling up unexpected dishes with protein: a whipped herb dip for wraps, pasta before big deadlift days, ice cream for dessert. Below the jump, I’m sharing nine tried-and-true recipes. Whatever I lack in chef training and food blogging skills, I make up for with my lived experience: hustling with my work, often on the road, mama to three, and my background editing health magazines (including the Protein Playbook book during my Women’s Health tenure).

Early on, I began using Kion’s protein powders. (I became an advisor for the brand last year after leaving Women’s Health to go out on my own. Which is why I can share this link for 20% off all of my favorites, including creatine and aminos.) After road-testing many brands, I landed on Kion because their products are third-party tested, clearly labeled, with no additives, and no chalky or chemical taste. I mostly use the unflavored whey protein powder, sometimes vanilla, occasionally chocolate.

Read more

Creatine had to work harder than most supplements to outgrow its gym-bro image. So much so that last year I published a deep dive unpacking the science behind it, largely to explain why it’s not just for guys prepping for bodybuilding competitions. It’s for all of us.

The dosing guidance has long been refreshingly straightforward. No timing gymnastics. No cycling. No complicated protocols. Just 5 grams a day. Easy. Predictable. Widely agreed upon.

But I’ve noticed a shift. In the most recent research focused on sleep deprivation, cognitive resilience, and physiological stress—rather than muscle performance—researchers aren’t always using 5 grams. They’re testing much higher doses—often 20–30 grams, sometimes more, depending on body weight. In a 2024 study in the journal Scientific Reports that got a lot of attention, a single high dose helped preserve cognitive performance during acute sleep deprivation, without acting like a stimulant.

Higher-dose creatine isn’t new, but its visibility is. What used to live mostly in academic papers has started showing up in off-label optimization conversations—usually framed around sleep loss, travel, or cognitive load. In some cases, well-known health educators have discussed their own higher-dose use publicly, bringing a niche research question into the mainstream.

It’s also worth noting that this conversation is happening alongside a surge of new creatine products—powders, gummies, bars, drinks, and more. That pervasiveness can make it feel like something radical has changed. In reality, the molecule hasn’t.

I wanted to learn whether higher dosing is the stuff of biohacker protocols or a science-backed strategy that could actually help average humans like you and me feel a little better today than we did yesterday. So I turned to Darren Candow, Ph.D., one of the most cited creatine researchers in the world, to pressure-test what dosing should really look like outside of a lab.

Read more

Longtime readers know that I’ve shared bits and pieces of my reset-and-recharge, healthier-Liz journey at Canyon Ranch here (and on IG) over the past nine months as a guest lecturer, so I am hyped to partner with the team on a giveaway for one very lucky Best Case Scenario reader to attend the April 2026 Enchant Festival in Tucson, Arizona. (I’ll be there, too!) Details are at the bottom of this post, so be sure to scroll down.

Now, here’s Caroline…

Read more

The first holiday party I went to this year started with a confession.

Not whispered, not hesitant—full volume, shining eyes, a hand on my elbow as we greeted each other. “I’m on Mounjaro,” my friend said. She was radiant, proud, eager to talk about the way her body felt different. Her energy told me exactly what she wanted in return: eye contact, curiosity, encouragement. I told her the truth: I am so glad you’re feeling so good!

Did I…handle that okay? It’s a question you might ask yourself this month, too, as we close out the year by navigating parties, school concerts, and more. Because in 2025, GLP-1 medications have created a new frontier of social uncertainty.

An estimated 12% of Americans have taken one, a number that is likely much larger when you factor in off-label use, compounding pharmacies, and the rise of microdosing. We’ve all read the think pieces about the blockbuster business of Ozempic and seen the TikToks documenting injection day—but I wanted to get granular with experts about how we can be good humans this holiday season and beyond.

Read more

Creatine has officially outgrown the weight room. Emerging research shows it’s not just about stronger muscles—it may also fuel sharper brains, steadier hormones, and healthier aging.

I thought I’d written an exhaustive guide on creatine earlier this year…including the way it transformed my energy and recovery, and yes, even fueled visible changes in my body composition. But the studies haven’t slowed down; multiple academic journals have published research on how creatine positively impacts our brains since my last deep dive.

Like the health geek I am, I—virtually—attended the recent Creatine Conference in Germany, where researchers from around the world pointed to one clear theme: creatine isn’t just for the gym anymore. From brain performance to mental health, the data is piling up. One expert even argued it should be recognized as a public health nutrient.

For my Gold Star (paid) subscribers, I’m sharing what’s new and exciting—especially the cognitive benefits—and why creatine continues to be one of just three supplements I take every single day (along with essential amino acids and protein powder).

Here’s the science behind how I’m personally dosing it right now…

Read more

Protein got its due. Creatine had its turn. Now fiber’s in the spotlight. Search volume for “fiber supplement” has surged, TikTok is blowing up with fiber content, BelliWelli even ran a popular “Hot Girls Have IBS” campaign. Grocery aisles are suddenly crowded with snack bars, pastas, and probiotic sodas packing eight grams and up of fiber per serving—and nutritionists are hyped!

Confession: I’ve been phoning it in on fiber. Protein? I hit my daily protein goal without thinking twice. But fiber? I’ve been coasting on “I eat vegetables!” and calling it a day. When I actually tracked my intake, most days I was hitting 20ish grams…not even close to where the research says we should be for optimal health.

If protein was my 2022 project, fiber is my 2025 obsession. It wasn’t one of the many fibermaxxing headlines or hashtags that caught my eye. Instead it was a really pretty apple. But I’ll give you that backstory in a second.

Read more

I’m a mom of three who wakes up early to walk my dog, strength train at my local YMCA, and get my kiddos out the door to school while unloading the dishwasher and managing a household’s worth of science fairs, birthday invites, soccer and baseball games, playdates, and camp forms. I also consult for brands in the health space, moderate panels, record podcasts, film live TV segments, and write this Substack. Whew!

I want to feel strong, energized, and focused so I can show up at 100% for all of that.

That’s where protein comes in. It’s the macro that changed everything in my life.

I’ve written before about how I used to think I ate enough protein. I’d add a little salmon to my salad. A dollop of Greek yogurt here and there. But once I actually started tracking how much I was consuming in an average day a few years back? I discovered that I was only eating maybe 40–50 grams most days. Not nearly enough to support my training, recovery, energy, and mood. Especially as a woman navigating all of the hormone changes that come with midlife. (I’m 46 years old.)

Now, I aim for at least 100 grams a day. I don’t always hit it perfectly! But I’ve built habits—and a go-to protein playbook—that make that goal much more reachable, even on my busiest and most chaotic days. For anyone trying to build strength, preserve muscle, support their metabolism, and just feel better in their body, I’m sharing how I hit my daily goal.

I'm proudly partnering with MUSH on this post, because when something makes my routine stronger, I share it with you.

Why Protein Matters So Much

As we get older, our bodies become less efficient at using the protein we eat. It’s a phenomenon known as anabolic resistance—and it means we need more protein to trigger the same muscle-building and repair response that came easily in our 20s. Don’t just take my word for it: there’s a ton of research that has shown prioritizing protein in midlife women helps offset this effect and preserves lean muscle mass as we age.

Muscle doesn’t just look good. (Though I think it’s pretty rad to rock a big flex and visible abs!) It plays a key role in metabolic health, supports hormone regulation, and is linked to improved mood and cognitive function. Eating enough protein has also been linked to lower cortisol levels, better sleep, and steadier mood and emotional resilience.

Research suggests declining estrogen can reduce muscle protein synthesis efficiency, which means women in perimenopause and menopause may benefit even more from a consistent, higher-protein diet. And while this hormonal shift is unique to women, everyone experiences some degree of anabolic resistance with age.

I’ve also written about how to fuel before and after workouts, and shared that the best case scenario is for women in midlife to train in a fed state whenever possible and then to prioritize post-exercise protein within 30 minutes. That’s when our muscles are primed to absorb nutrients—and when protein does the most good.

The Case For The Fourth Meal (Or Strategic Snacks)

Here’s something I didn’t fully appreciate until I started paying attention to my own energy levels and researching this macro in earnest: spreading protein across the day is just as important as total intake. People who evenly distributed protein across four meals had greater muscle protein synthesis than those who ate the same total amount in two large doses according to a widely cited study in The Journal of Nutrition. (There are lots more like this; search PubMed.)

I aim for 25–30 grams per meal/snack (“feeding” in scientist parlance) with four daily anchors. But there is also solid research (including this study with women) that shows 15g at a time activates a significant protein synthesis response in our bodies.

Here’s a pretty typical day for me right now (I’ve been writing at dawn and doing my workout right after dropping off George at elementary school)…

• Breakfast: scrambled eggs or protein smoothie plus MUSH protein oats

• Post-workout: MUSH protein bar

• Lunch: grilled chicken and green salad with lots of veggies

• Snack: (not every day, but especially during my luteal phase) MUSH overnight oats, Greek yogurt with berries, cottage cheese with herbs on toast, a few hard-boiled eggs

• Dinner: burger, chickpea pasta with beans and veggie sauce, fish and veg (Matt cooks, I’m the sous chef)

• Supplements: I take EAAs and creatine every morning with a big glass of water

How I Make It Happen

My life is a colorful, wonderful blur of work and kids and, if I’m being honest, chaos. So my protein strategy is simple: make the default easy.

I stock my fridge with go-to proteins I like. I repeat meals and snacks that I enjoy. I pack snacks in my gym bag to make my post-workout refuel automatic—not something I negotiate with myself about. And I bring healthy, protein-forward options when I’m on the road…cars, planes, trains, buses. (Thirteen trips and counting this year, omg.)

Why I Keep MUSH In My Bag (and Cooler)

My first experience with MUSH’s new protein line was over Memorial Day Weekend on a roadtrip to Hershey Park for my youngest son’s soccer tournament. I drove three kids and another mom through holiday traffic, and instead of going crazy on junk food snacks at gas stations, I reached for the refrigerated peanut butter chocolate bar I’d tossed in my ruck: 15 grams of complete protein. Nothing artificial. No sugar alcohols. It actually tasted good. No weird aftertaste. Better for my energy than one of those gas station, machine coffees with french vanilla syrup (and I have been known to be tempted by those, ha).

Muffins in the hotel breakfast buffet? Nah. I borrowed a hotel spoon and enjoyed my MUSH oats out of my room’s fridge. On the sidelines all weekend, I was set because I’d tucked MUSH overnight oats and bars into my Yeti cooler alongside water bottles and fruit for the kids.

On a work trip in Jacksonville a couple of weeks ago for a women’s shoot with GORUCK, I brought my bars and oats to set. After very little sleep, a big workout with two of the brand’s female executives, and an early call time, I was at risk of crashing. No time for a meal, no blender for a smoothie. But my protein snacks saved me.

There Are A Lot Of Nutrition Bars On The Market

We are in the midst of a veritable protein boom: bars, cereals, yogurts, even chips. I love that strength, satiety, and metabolic health are having a moment. But with so many options on shelves, it’s worth pointing out that not all protein bars are created with the same nutritional integrity. Some lean on marketing buzzwords (“keto,” “low-carb”) while packing more added sugar than a doughnut. Others sneak in sugar alcohols or synthetic fibers that taste kind of gross at best, and cause bloating and digestion issues at worst. And a surprising number are calorie-dense without being nutrient-dense, meaning they don’t deliver the protein-to-calorie payoff many of us are actually looking for.

Here’s what I look for in a bar that earns a spot in my GORUCK (which is my gym bag, carry-on bag, everything bag):

• Protein: At least 15g of complete protein—enough to meaningfully support muscle protein synthesis, especially for women in midlife.

• Digestibility: No sugar alcohols like sorbitol or erythritol, which can cause bloating or discomfort (especially around workouts).

• Added Sugar: Under 6g of added sugar—ideally from recognizable sources like dates or maple syrup, not syrups and isolates.

• Ingredient Transparency: If I can’t pronounce it, or it reads like a chemistry experiment, it’s a no.

• Taste: Real-food flavor. Not chalky, artificial, or ick.

That’s why I’m into MUSH’s new refrigerated protein bar. It hits the nutritional marks and tastes good. Plus, my kids like them. Which was especially helpful over MDW when George needed a boost in between games. He did not miss the chips and gummy bears.

Here’s when I eat them:

• After an early morning lifting session

• In an Uber between Brooklyn and the soccer field

• While I’m traveling: roadtrips, train rides, airports; repeat

• Before a podcast interview

• When I’m under my protein goal for the day

• On set when lunch is hours away and I need something solid

The Final Whistle

Protein may be having a moment right now, but its foundational role in your health is not new. This is especially true for women in midlife who want to preserve muscle, feel energetic, and stay strong. You don’t need to overhaul your diet. You just need a few high-impact habits—and foods you actually want to eat. Having a few go-to options keeps me energized for workouts, makes me more patient with my kids, and helps me show up clear and focused for work.

And it’s easier to hit your goals when your fridge and bag are stocked with things you actually want to eat. If that sounds like your vibe, give the new MUSH protein line a try, or look for their bars and overnight oats in a refrigerated aisle near you! I’m genuinely grateful to have a protein bar and overnight oats I want to pack—and that help me hit my goals without making it a big deal.

Trying to consume 100g of protein every day, too? Love that for you. Leave a comment or send me your favorite snacks and hacks.

As a writer/editor focused on health, fitness and nutrition content, I’ve worked on many stories about macronutrients throughout my career. So theoretically, I’d known for a very long time that protein is super important.

And yet, I ate very little of it. In fact, you might say that I quietly avoided the macro…with the exception of the occasional sushi lunch or burger for dinner.

I remember training for my first marathon, back when I was 22 years old. After an exhausting 20-mile long run in Central Park, I craved lox like you would not believe…like, deep in my soul. As I hyena-ed that post-run, pure-gold protein from a bagel shop on the Upper East Side, I thought to myself, Wow, our bodies are so cool. Mine must’ve really wanted protein after that big effort.

Ya think?!

Still, it took two decades for me to give my body what it already knew it needed: plenty of protein, every single day. In my experience, it can take a lot of hard work and time for our hard-wired habits, beliefs, and brain chemistry to change.

Subscribe now

Also: It’s more difficult to practice than it is to preach…just ask any health editor. Sometimes, you need to hear things a dozen different ways, from a dozen different sources, before—seemingly out of nowhere—it suddenly clicks (#ApplyToLife).

The spring of 2022 was my ah-ha moment

Coming out of the pandemic, I was (gloriously!) back to working out at my YMCA, recovered from my broken sacrum/skiing accident, and really enjoying picking up heavier weights and experimenting with barbells. I felt strong and fit, but also frustrated that my body composition didn’t really reflect all of my consistent hard work.

My friend (who is also a trainer and nutrition coach), Lauren Kanski, gently—over and over—told me to focus on prioritizing protein in my diet. Finally, I decided to just go for it. My plan: prioritize protein, see how I felt, literally lose nothing if I didn’t feel better, and best case scenario? Changing my diet would positively impact me at the gym and everyday life.

Here’s the short version of my ~protein journey~...

1. I spent one week getting clear on how much protein I currently consumed every day. (You can use a free app for this, or even ChatGPT.) My average? 40–50g. For context, that’s less than half of what many experts recommend for an active woman.

2. The next week, I got serious about examining nutrition labels and even weighing foods like chicken breasts to dial in how to up my protein consumption. At this point, the biggest shift I observed was that I felt “less snacky” each day.

3. From there, I made a goal to eat 100g a day. There were many cans of (oh dear lord) tuna fish and sardines at lunch during that chapter. (My former teammates at WH even began dropping off their tinned fish press gifts, lol.) Around this time, I noticed the whispers of abs definition in the mirror for the first time in my life, my flex was popping, but best of all…I simply felt more awesome. I had higher energy, sounder sleep, and quicker recovery from workouts.

4. Next, I upped my protein consumption to 125g a day because my research had found that 1g of protein per pound of ideal body weight is the gold standard for a woman of my age and activity level. (I’m 46 right now.)

5. The rest of my protein journey? It’s this post, plus all of the protein content we did at WH. It was such a game-changer in my life that I’m eternally on a mission to share the power of this macronutrient with as many people as possible.

I hope to help spark your own ah-ha moment. The remainder of this protein guide is for Gold Star subscribers…and I worked really hard on it, because I care! :) I unpack the most cutting edge studies and science for why this macro matters so much, all of the awesome things it can (and can’t) do in our bodies, plus I answer the most common questions about protein that my followers DM me on IG. I also give you some quick tips for sneaking in more protein every day. Let’s get into it…

Read more

My morning routine begins like this: I wake up with my 5:17am alarm, head directly to the kitchen sink to make a very large glass of cold (tap) water, add one scoop of essential amino acids and one scoop of creatine, stir, sip, finish. I immediately follow-up with a mug of coffee and healthy splash of whole milk…then out the door to strength train at my local YMCA. (In between, I’m petting and loving on my Bernese mountain dog, Willa.)

I already wrote about why I take aminos—I highly recommend you check out that post, because it blew some minds—and today, I’m diving deep into creatine.

The truth is, I wasn’t always a believer. I used to just have water and coffee in the a.m. (And those Willa snuggles.) I wasn’t looking to become a body-builder, and creatine was what my guy friends who were super-serious about lifting took, not me.

But that changed a few years ago, when I really dialed in my nutrition, and creatine piqued my interest. I started reading every study I could find about supplements, talking to scientists and researchers, and listening to podcasts on the topic.

First! Full disclosure: I am not an MD, RD or PhD. I am a curious human who has NASM personal training and nutrition coaching certifications, and who passionately loves learning about health, fitness and nutrition. Which is why I’ve spent my professional career (and personal time) writing/assigning/editing articles—plus reading studies and speaking to experts—about topics like this. I also consulted a nutritionist, Jen Silverman, RD, to fact-check me and fill-in any gaps in my reporting. (Jen and I met at the HPLT Miami women’s retreat in January, and have geeked out over nutrition together ever since.)

Subscribe now

What Is Creatine?

Creatine is a naturally occurring compound that we produce about 1g of each day in our livers, kidneys and pancreas. Once produced, creatine is transported via our bloodstream to tissues with high energy demands, particularly skeletal muscles, where about 95% of the body’s creatine is stored. The remaining 5% is found in the brain, heart, and other organs. We use creatine for a bunch of important stuff that keeps us healthy and thriving every day. And then we excrete the waste/byproducts via our urine, in a compound called creatinine. So we need to continuously replenish it via our diets and/or supplementation.

You also get small amounts of creatine in foods like red meat and fish. Which means that unless you are vegan or vegetarian, chances are you’re already consuming some as part of your diet.

Creatine, more famously, also helps power physical activity: It supplies our muscles with a quick source of energy—by boosting production of adenosine triphosphate (ATP), essentially rocket fuel in the body—especially during short-burst, high-intensity exercise.

Women, especially in midlife (hi, I’m about to turn 46-years-old) often have lower natural creatine stores than men due to differences in our muscle mass, as well as our diets.

During perimenopause and once we’ve hit menopause, when women navigate symptoms like brain fog, mood swings, fatigue, plus age- and hormone-related muscle loss, creatine can be a game-changer, as you will learn below. Supplementation guarantees that we have enough in our body to fuel not only our muscles during workouts, but also our brains, bones, and overall cellular health.

The reason I take creatine is because it’s been studied extensively, and research shows that this science-backed supplement supports longevity, lean muscle mass, energy levels, and brain health. It’s safe, it’s effective, and it’s easy to incorporate into your daily routine. But also, it makes me feel good, in and out of the gym.

Before I get to the awesome questions that you all submitted about creatine over on my IG Stories this week, I want to share some studies that the academic community has pubbed about this supplement. Do studies exist that report minimal to zero benefits of creatine? Yes. There are, however, exponentially more gold-standard research papers that show a positive impact. In fact, there is a Creatine Conference (yes, that is a thing) happening with leading researchers in this field in Germany right now. You can watch the sessions virtually for $76. I’ll see you there. :)

Builds Muscle And Improves Strength, Performance, Energy

• After 30, women naturally start losing muscle mass at an average rate of 3-8% per decade. (I know it sucks, but unfortunately I was not consulted on the rules of female aging.) “Creatine helps slow this decline, keeping muscles stronger and more resilient,” says Jen.

• Women who take creatine while strength training build more lean muscle than those who don’t, according to a study in the Journal of Sports Medicine.

• Creatine supplementation combined with resistance training increases lean muscle mass in older adults, particularly postmenopausal women, according to a meta-analysis pubbed in 2024 in the journal Nutrients.

• This widely cited Medicine & Science in Sports & Exercise study goes into creatine’s impact on improving upper and lower body strength…the participants who supped (making that a word) with creatine didn’t fatigue as quickly, could bang out more reps, and thanks to that increase in training volume, they got stronger than the control group. Basically? It helps you get after it, even when you don’t wanna.

• Creatine supplementation enhances power output and exercise performance in women, even those not engaged in high-intensity training, according to a study in the Journal of the International Society of Sports Nutrition.

Supports Bone Health

• During mid-life, especially from age 55 onwards, women are at higher risk for osteopenia and osteoporosis. (I’m really excited to write about this topic soon, because I just got a DEXA scan and learned so much. It was very illuminating.) A variety of studies suggests creatine helps improve bone density, when combined with resistance training. Check out this roundup of the literature over at the Gatorade Institute.

Sharpens Cognitive Function & Memory

• Creatine isn’t just for muscles—studies show that it’s good for our brains, too. There’s been a good amount of research, specifically on woman (let’s gooo!), which suggests it enhances memory and focus, especially in females navigating stress or experiencing sleep deprivation.

• On the note of sleep deprivation: Taking a higher dose of creatine the day after a poor night’s sleep can help relieve brain fog and grogginess, per a very rad recent study in Scientific Reports. (I need to try this.)

• Creatine has been found to support brain function in aging populations, helping counteract cognitive decline and neurodegenerative diseases, according to a study in the journal Frontiers in Nutrition. [Important note: This meta study—an analysis of the existing body of solid, existing research—notes that existing studies are small…and more research is needed.]

• Perimenopausal women who took creatine experienced better verbal memory and reduced brain fog symptoms after 16 weeks of creatine supplementation, per research in the journal Nutrients.

Emerging Emotional Benefits

• When combined with talk therapy over eight weeks, taking creatine substantially lowered symptoms compared to the group taking a placebo plus doing talk therapy, according to a fascinating new study in the journal European Neuropsychopharmacology.

• Creatine supplementation enhanced the effectiveness of antidepressant treatments in women with major depressive disorder, found a study in Translational Psychiatry.

Back To My Creatine Journey

A few years ago, when I got increasingly serious about lifting, I simultaneously became a sponge, soaking up everything I could about how nutrition and supplementation could support my training. As I learned more and more about creatine, I decided to add a 5g scoop of the powder to my morning routine. After all: It was extensively studied, it was safe, so it couldn’t hurt…and best case scenario? It would help me feel even better.

I estimate that after three weeks of diligently taking creatine with my morning glass ‘o water, I began to notice a difference in how I felt. My big deadlift days didn’t knock me out with soreness like they had been. I could pick up a heavier kettlebell. I felt stronger, more confident, more badass in general.

I also noticed changes in my reflection in the mirror…definition in my arms and abs. And yes, that part was motivating, too! You’re allowed to think your body is cool.

This was not a perfect experiment, obviously, because (1) I am not a scientist, and (2) I was not being monitored in a lab. Plus, (3) I made several lifestyle shifts all at once: aminos, creatine, heavier lifting. (Arguably, heavier lifting was a result of the first two.)

Enough about me. You have questions, and I have answers…

Subscribe now

The Most DM’ed Questions I Get On IG About Creatine…

Thank you to everyone who has bravely DMed me over on IG about this over the years, or sent me very specific questions or concerns via my question box earlier this week.

“What Brand Of Creatine Do You Use?”

• All of the supplements I take are made by Kion, an awesome, reputable brand that is third party tested and free of mold and contaminants. You can get 20% off your creatine via this link. This is not a branded post, and I make no affiliate revenue if you decide to try their creatine. But full disclosure: I am an advisor to Kion. (Because I believe in their products and love their team.)

• There are lots of solid nutrition brands out there, just make sure they’re third party tested, that you get creatine monohydrate (the most studied form), and that there are no additives like caffeine.

“Will Creatine Make Me Bulky?”

• Nope! Creatine helps build muscle, but it won’t suddenly turn you into a hulk. (It’s also cool if that’s your thing!) Women don’t have the testosterone levels required for that kind of body composition without very, very, very intense work in the gym and with their diets.

“Will I Gain Weight?”

• I am aware that some influencers on social media say that they gained weight on creatine. I’m not doubting their experience, though it’s worth pointing out that grandiose claims and polarizing points of view, whether positive or negative, get more traction and reach on social platforms. But here’s the deal: “You’ll only gain weight on creatine if you begin consuming more calories on average,” says Jen. “Or because you put on muscle mass by also majorly upping the volume your resistance training.” (Muscle weighs more than fat.)

• Creatine enables muscles to store more water, which helps them function better, allowing you to give extra effort in your workouts. “Some women notice that it makes you retain water, usually two to five pounds worth,” says Jen. “It’s like after a trip, when you may feel like, Did I gain weight on the plane? Similar to traveling, or a high-sodium meal, you may retain more water on creatine.”

• You may actually lose weight because studies show that it helps people train harder and build more lean muscle mass. Additionally, muscle is more metabolically active than fat, and can help you burn more calories just living your regular life.

• One more time for the people in the back: Creatine does not contribute to unwanted weight gain in women; instead, it improves hydration and muscle function, according to a 2020 review in the journal Nutrients.

“Will It Make Me Bloated Or Nauseous?”

• If you have specific digestion issues or concerns, please talk to your doctor. (In fact, tell your doctor the next time you see her/him if you start taking this supplement. Even if you have no contraindications, it’s just a good practice.)

• Barring a GI condition, no, creatine doesn’t cause nausea. But, bloating is definitely possible: Some people may notice they’re a little puffy after starting creatine…most find that it goes away within a couple of weeks as your body acclimates. (FWIW, this wasn’t an issue for me…if anything, I looked more cut in the early creatine days, but that could also be because it helps me work out harder and recover faster.)

• If you experience bloating, try taking a smaller dose (2.5g) daily instead of 5g.

“Should I Only Take It On My Workout Days?”

• Creatine works best when taken consistently. Think of it less as a pre-workout boost and more as a long-term investment in strength, energy, and brain health. You want to maximize the amount your muscles store, so your body can use it to do all of that cool stuff we talked about at the beginning of this post.

• Studies show that daily creatine supplementation leads to greater benefits over time, regardless of whether you train that day or not.

“I Don’t Work Out That ‘Hard,’ When I Hit The Gym, So Do I Need It?”

• It doesn’t matter what kind of training you do or how hard you do it…our muscles benefit from creatine.

“I’m A Runner, Is There Any Point To Taking Creatine?”

• “Cardio is still working your muscles,” says Jen. “And your heart is a muscle!”

“Will It Make Me Jittery?”

• No. (This is a common side effect of using a pre-workout powder, which is a different thing entirely. I’ve tried that, too, and personally do not like the trembly/tingly feeling…some people love it, just depends.) If you feel jittery on creatine, consider how much coffee/tea/caffeine you’re having. Or, are there are other things happening in your life (sleep, stress, etc.) that might be agitating you? All good things to discuss with a medical provider.

“Will It Cause Kidney Issues?”

• When you take a creatine supplement, your muscle stores become more saturated, which can lead to slightly higher creatinine levels in your urine. However, this does not mean you have kidney damage—research has shown that creatine supplementation is safe for healthy individuals, as long as kidney function is normal. Again: Please talk to your doctor, and get a blood panel done if either of you have any concerns.

“When Is The Best Time To Take It?”

• “It’s kind of like birth control,” says Jen. “The best time to take it is whenever you’ll remember to take it.”

“What Is The ‘Loading Phase’ I’ve Heard About?”

• It takes a week or two—and you gotta take it every day, consistency my friends—to build up in your body and make an impact. For that reason, some people looking to fast-track the effects will take a higher initial dose, then come down to 5g after a week or so. It’s a personal choice: I just did 5g every morning from the get-go.

“Is Pill Form Okay? Gummies?”

• Pills? Totally fine. Gummies? Eh, I am not a fan of them as a vehicle for delivering nutrients, supplements, vitamins…extra sugar, difficult to verify amounts of ingredients, etc.

“What If My GP Says There’s No Reason For Me To Take It?”

• I would never, ever suggest you do something that does not align with the care plan that you and your doctor have discussed together.

Exactly How to Take Creatine

• Dose: 5 grams per day.

• Best Form: Creatine monohydrate, because it’s the most researched.

• Mixing: The powder dissolves well in water. And yes, you can absolutely toss a scoop into your smoothie. Also, yes, it is perfectly fine to take creatine with a hot beverage like coffee or tea. (I looked into this because I’m asked about it every so often.) Heat does not degrade creatine monohydrate, so mixing it into a warm drink won’t reduce its effectiveness. Just make sure to stir well, as I find it can get clumpy/dissolve less efficiently in hot liquids.

Did we do this supplement proud with this trip down every rabbit hole I (and you!) could think of? I hope so. For those of you who have tried creatine, what has your experience been like? And also: What supplement would you like me to tackle next? Let me know in the comments.

Don’t click away without giving this post a heart/like below; I love external validation. (Seriously though, it helps Best Case Scenario get more visibility on Substack.) Thank you so much for reading. I appreciate you!

Earlier this week, I polled my Instagram followers asking what topic YOU wanted to see me tackle today. Well, thank you for voting, and for being so curious about what I secretly hoped to write about this week: my daily supplement stack. As I began working on this piece, I realized how much there is to unpack for each of the three supplements I take every day. They are: essential amino acids (also known as EAAs or aminos), creatine, and protein powder.

And so, rather than go thin and wide, I’ve decided to go deep and narrow. Today is all about EAAs. I hope you’ll stick with me even if aminos don’t have the buzz of some of the other supplements out there. (They should, as you will learn. And you can scroll to the bottom of this article for a link to the ones I use.) I’ll save protein powder and creatine (and other supplements I’ve dabbled in, like magnesium, colostrum, B6 and NAD+) for future editions of BCS. And …

Read more