Ep 61 | All About Creatine | Naturopaths Bust Myths & Talk Facts About Creatine Supplementation | Creatine Benefits, Research and Nuance for Women, Aging, and Genetics

A very nuanced deep dive into creatine, starting off with some technical difficulties and audio glitches! Thanks for bearing with us! In this episode of The Nuanced Naturopaths, we unpack creatine supplementation amid its growing popularity; we don’t commonly rely on it, but are frequently asked about it. We explain what creatine is, how it supports ATP energy production, and why it has been viewed as a “gym bro” supplement, then review evidence for benefits including improved strength, power, lean mass, some anaerobic performance measures, and potential cognitive effects like reduced mental fatigue and improved memory, especially in people with low baseline creatine. There's nuances for vegetarians/vegans, older adults, and midlife women, including lower creatine stores in women and estrogen’s role in creatine production. We address myths about sufficiency from diet, genetic/methylation considerations (homocysteine, MTHFR, B vitamins), and safety concerns such as kidney risk with high-dose protocols, emphasizing individualized assessment and evidence-based dosing.TIMESTAMPS:00:00 Cold Open Tech Chaos00:45 Why Creatine Now04:01 Creatine Basics Explained05:18 Beyond Gym Bro Uses08:36 Key Benefits Overview09:51 Brain Fog And Aging Links13:34 Myth Body Makes Enough14:14 Estrogen Creatine Connection16:05 Cycle Cravings And Energy19:56 Perimenopause Signals21:35 Should We Override Biology23:16 Lifestyle First Approach24:33 Myth Three Gene Effects28:33 Methylation Cycle Basics31:37 Homocysteine And Creatine35:04 Symptoms Of Poor Methylation36:54 Last Myth Safety Concerns39:24 Dosing Protocols Explained42:01 Trusted Evidence Resources48:10 Nuance And Next Steps51:18 Wrap Up And Subscribe~Reach out to the Nuanced Naturopaths⁠⁠ ⁠here⁠⁠⁠! Send us your feedback, questions & episode requests.⁠⁠Check out our Nuanced & Nourished Membership here⁠⁠⁠⁠Connect with us on Instagram⁠⁠~CONNECT WITH JULIECONNECT WITH KARINDA~DISCLAIMER FOR PUBLIC: The contents of this podcast or any information mentioned is not intended to be a substitute for professional medical advice, diagnosis or treatment. If you're seeking assistance with your health, please contact an accredited healthcare professional. If you'd like personalised support with your health, you can book a session with Julie or Karinda using the links above.DISCLAIMER FOR HEALTH PRACTITIONERS: The content provided is intended for entertainment and educational purposes. The information discussed in this podcast is not a substitute for professional training. While the authors/hosts make every effort to provide the most up-to-date data and evidence on naturopathic information, this content should not necessarily be considered standard of care and may not reflect individual practices within or outside of Australia.~The Nuanced Naturopaths Podcast is a friendly conversation between two friends, us! Karinda and Julie. We’re passionate about finding the nuance in natural health. As degree-qualified naturopaths, we like to ask the questions that need to be asked - about all aspects of health, healing and well-being. We delight in questioning firmly held beliefs and finding the nuance in all subjects health-related and beyond. Sometimes it can get a little technical, but hopefully we explain things in a way that's accessible to anyone interested in natural health, whether you’re a practitioner or someone who wants to learn more and optimise your wellbeing. It’s a chat about poop, periods and everything in between - buckle up for a laugh, a cry and for some things you are yet to consider about your health! Stay nuanced!