EPISODE · Apr 7, 2025 · 17 MIN
Still Afraid of Creatine? Let’s Bust the Myths & Get Stronger
from Fuel Her Awesome — Mental Health, Aging, Nutrition & Healing Your Relationship With Food: gut-brain connection, emotional eating, women’s hormone health, food freedom, empowered eating · host Jessika Brown- Registered Dietitian, Empowered Eating Coach, Intuitive Eating Mentor, Boy Mom
The Empowered Eating Pep Talk 📍 Why This Matters to You Whether faith, family, or career is your top priority, strength and longevity are key to showing up fully. Creatine supports muscle health, energy, and long-term wellness—making it a game-changer for active women. 👀 Biofeedback Boss Tip: Recovery & Energy Levels If you feel wiped out after workouts or struggle with fatigue, your body might need an extra boost. Creatine restores energy levels and improves recovery so you’re not dragging through your day. 🧠 Nerdy Nutrition Nugget: The Science Behind Creatine Creatine fuels your body’s energy production, helping both muscles and brain function. A 2025 review from the Journal of the International Society of Sports Nutrition analyzed 245 studies on creatine—reinforcing its benefits for strength, endurance, and cognition. Key takeaways from the research: ✅ Creatine helps muscle performance & recovery, even without exercise. ✅ Timing doesn’t matter much—just take it daily for best results. 🧠 Creatine & Women’s Brain Health Memory & Focus: Fuels brain cells for sharper thinking, even under stress. Mental Fatigue: Can reduce brain fog and boost clarity. Mood & Stress Resilience: May help with mood regulation and emotional well-being. 🎧 Loved this episode? Don’t forget to subscribe & share with a friend who needs to hear this! Let’s Keep the Conversation Going! 💌 Submit a question for the podcast here! Research Citations: Antonio J, Brown AF, Candow DG, Chilibeck PD, Ellery SJ, Forbes SC, Gualano B, Jagim AR, Kerksick C, Kreider RB, Ostojic SM, Rawson ES, Roberts MD, Roschel H, Smith-Ryan AE, Stout JR, Tarnopolsky MA, VanDusseldorp TA, Willoughby DS, Ziegenfuss TN. Part II. Common questions and misconceptions about creatine supplementation: what does the scientific evidence really show? J Int Soc Sports Nutr. 2025 Dec;22(1):2441760. doi: 10.1080/15502783.2024.2441760. Epub 2024 Dec 25. PMID: 39720835; PMCID: PMC11703406. Chen S, Ma X, Liu Y, Zhong Z, Wei C, Li M, Zhu X. Creatine Promotes Endometriosis by Inducing Ferroptosis Resistance via Suppression of PrP. Adv Sci (Weinh). 2024 Oct;11(38):e2403517. doi: 10.1002/advs.202403517. Epub 2024 Aug 9. PMID: 39119937; PMCID: PMC11481182. Xu C, Bi S, Zhang W, Luo L. The effects of creatine supplementation on cognitive function in adults: a systematic review and meta-analysis. Front Nutr. 2024 Jul 12;11:1424972. doi: 10.3389/fnut.2024.1424972. Erratum in: Front Nutr. 2025 Feb 17;12:1570800. doi: 10.3389/fnut.2025.1570800. PMID: 39070254; PMCID: PMC11275561. 👉 Learn more or apply to work together: **NEW from Jess: The Empowered Hormone RESET Quiz Your hormones aren't supposed to run the show. Take the quiz and take your power back.
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Still Afraid of Creatine? Let’s Bust the Myths & Get Stronger
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