Earlier this week, I sat down with my friend Anne Marie Chaker, author of the awesome Lift newsletter, for a Substack Live conversation, which was really a Trojan Horse for us to geek out about the minutia of creatine. (Click here for essential creatine 101 reading, if I do say so myself.)
We’re both former journalists, both obsessed with fitness, both in our midlife years, and both in the midst of experimenting with supplements like creatine.
Watch the full video, or scroll through some highlights below…
Creatine: Useful, Yes. But Magic? Nah.
Anne Marie and I both have been taking creatine for a while now, and noticed some real-world benefits (especially me): more energy, better recovery, more oomph in our lifts. But as she put it:
"It's helpful... but it's not this magic bullet or this magic powder that everybody is thinking that it is." — Anne Marie
We also dove into a recent study that cast doubt on creatine’s muscle-building effects. My take? The study had some design flaws, such as the population sample, the lack of dietary monitoring, the length of the study, and the method for measuring lean muscle mass. But most importantly, no supplement will change your body without consistent training, smart nutrition, and recovery. End of story.
Why Creatine Matters—Especially for Women
Even though creatine is having a ~moment~, it’s not new—and it’s not just for super ripped bros in the gym. We discussed the impressively enormous body of solid existing studies on the supplement, plus emerging research on brain health, bone density, and the long-term benefits for women, especially during perimenopause and menopause.
“The research on creatine is extensive, but study design and methodology can impact the findings, and more research is needed, particularly on women.” — Liz
Yes, we got nerdy about ATP and muscle saturation. No, you don’t need to load with 20g/day. FYI, I’m an advisor to the nutrition brand Kion, and you can click here if you ever want to try their creatine or other supplements. (I get no affiliate revenue if you buy something, but you get 20% off.)
Supplements We’re Curious About
In addition to creatine, we talked about essential amino acids (EAAs), omega-3s, vitamin D, and protein-forward meals/timing. Anne Marie is deep into bodybuilding competition prep right now, and her supplement stack + diet reflects that. I'm more focused on performance, recovery, and longevity. (Or as I like to say, “I’m training for life!”)
But we’re both big believers in supplements supporting—not replacing—a solid foundation of food, rest, and training.
Your Body Is A Race Car
This wasn’t just a supplement chat—it was a love letter to strength training. We both shared stories about how lifting changed our bodies, and even more powerfully, our mindsets. Anne Marie said it best:
“That was revolutionary. It changed my body, but also my mind in ways I could have never imagined.” — Anne Marie
My strength journey really took off after a ski accident, when I had to relearn how to activate my muscles. It gave me such a deep respect for strength work and how it reconnects you to your body.
We’re Also Rucking Now!
Anne Marie is loving the spring weather, and has started bringing her barbells outside for strength training workouts. I am quite jealous of her yard situation, because I live in…Brooklyn.
But! I am excited to get outside more now that the weather is changing. We ended the chat by talking about rucking—aka walking with weight, which is one of the best activites on earth for women. It’s cardio, it’s strength, it’s outdoors, it’s #DopamineMenuApproved. We’re both into it. And now she has a new GORUCK pack on the way. :)
We’re thinking about making this a recurring series: two former health editors, now in our post-legacy media chapters, talking supplements, strength, and whatever else we’re currently geeking out over. If you’re into that, let us know what topics we should explore next in the comments. Or just hit that cute little heart button. I appreciate you reading (and watching!) Best Case Scenario.
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