HSOS #19: Creatine, Estrogen & Energy Levels After 40

This episode takes you from Thanksgiving leftovers to midlife muscle science with zero guilt and a whole lot of empowerment. Kim breaks down what creatine actually is, how estrogen decline slows your natural production, and why that’s one big reason your workouts suddenly feel like climbing Mount Everest. She shares the research, the benefits, the side effects, and how she folds supplements into her full-body, full-life functional nutrition assessments so midlife women get exactly what they need to feel strong again. Let’s talk. Welcome to Her Season of Strength—where women over 40 reclaim their bodies, their energy, and their voices, without apologies. I'm Kim Duffy—registered dietitian, personal trainer, mom, and your biggest hype woman when it comes to aging like you mean it. This show isn’t about chasing skinny or counting wrinkles. It’s about building real strength—physical, emotional, and hormonal. Each week, I’ll share straight-talking nutrition tips, sustainable fitness strategies, and conversations that help you feel powerful in your skin once again. Menopause is not an ending, it is only the beginning. This is your season of strength.   📝 Episode Guide: Thanksgiving stories, food guilt pep talk, and why one day doesn’t undo 364 days of awesomeness Creatine basics: what it is, where it lives, and why it’s basically your muscle’s little energy assistant How dropping estrogen = dropping creatine production Symptoms of low creatine in midlife Research highlights, including women-focused studies  (see references and links below)Dosage and timing made simpleSide effects to watch for, hydration reminders, and who should chat with their doctor before starting How Kim looks at supplements inside an initial nutritional assessment, including labs, symptoms, medications, past history and overall lifestyle References:1. Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3). 👉 https://pmc.ncbi.nlm.nih.gov/articles/PMC7998865/3. Bonilla, D. A., Kreider, R. B., et al. (2024). The Power of Creatine Plus Resistance Training for Healthy Aging. Frontiers in Physiology. 👉 https://www.frontiersin.org/articles/10.3389/fphys.2024.1496544/full4. Marshall, C., et al. (2025).Creatine and Cognition in Aging: A Systematic Review of Randomized Controlled Trials. Nutrients, 17(1). 👉 https://pubmed.ncbi.nlm.nih.gov/40971619/Send me a textLinks & resources for this episode:Fit After 50+ Program: 8-Week Nutrition Coaching & Strength Program for menopausal women.  Join the interest list today for the best discounts, bonuses and updates about the next program coming Fall of 2026!Free cheat sheet: "20 Tips to Crushing Menopause"Join my free weekly newsletter list and get a new high protein recipe sent to your inbox every Thursday. Find me on social media: Instagram I Facebook I Tiktok