The Creatine & Strength Mashup Every Woman Needs
In this episode of Pursuit of Wellness, experts discuss the role of strength training and muscle mass in health outcomes. The conversation covers how muscle loss affects mobility and cognitive function as people age, with particular attention to fall risks and mortality rates among older adults. The discussion also explores how maintaining muscle mass can benefit bone density, brain health, and social engagement.
The episode delves into creatine supplementation, addressing its benefits beyond athletic performance and dispelling common misconceptions about its use, particularly for women. The experts examine research showing creatine's effects on bone mineral density, mood, and cognitive function, while explaining why women—who typically have lower natural creatine stores—may especially benefit from supplementation. The discussion includes insights about water retention concerns and safety considerations for different age groups.
This is a preview of the Shortform summary of the Aug 18, 2025 episode of the Pursuit of Wellness
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1-Page Summary
Strength Training and Muscle Mass For Health and Longevity
JJ Virgin and Gabrielle Lyon discuss the critical importance of strength training for health and longevity. Virgin explains that muscle loss, which affects 4-11% of people aged 50-60, can decrease by 3-8% per decade after age 30. This loss significantly impacts mobility and increases fall risk in older adults, with serious consequences: a third of older adults who break their hips die within a year.
Beyond physical health, Virgin and Lyon highlight how strength training benefits cognitive function and social engagement. Strong legs can predict cognitive function in aging, while weakness often leads to social withdrawal. Lyon adds that healthy muscle mass increases survivability against various causes of mortality, while Virgin notes its positive effects on bone density, mood, and brain health, including reduced risk of dementia and Alzheimer's.
Benefits of Creatine Supplementation Beyond Athletic Performance
JJ Virgin and Andy Galpin emphasize creatine's benefits beyond muscle growth. Galpin points to 30 years of research showing creatine's safety and effectiveness, with recent studies indicating improvements in bone mineral density, mood, and cognitive function. Women, who typically have lower natural creatine stores, show particular benefits in mood and memory improvements with supplementation.
Addressing Misconceptions and Encouraging Creatine Use For Women
Common concerns about creatine causing unwanted water retention and weight gain in women are largely unfounded, according to Virgin and Galpin. Virgin explains that water retention is typically muscle-contained and beneficial, while Galpin notes that bloating is a minor, temporary side effect affecting only a small percentage of users.
The perception of creatine as a "male" supplement is shifting, with influential women like Dr. Gabrielle Lyon, who identifies as a "muscle mommy," helping to normalize its use. Lyon particularly advocates for daily creatine use starting in midlife, emphasizing its safety even during pregnancy. This changing narrative, supported by health professionals, is helping to establish creatine as a beneficial supplement for women of all ages.
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Counterarguments
- While muscle loss is a concern, the percentages of muscle loss can vary widely among individuals due to factors like genetics, diet, and lifestyle.
- Not all older adults who experience falls suffer from severe consequences, and many can recover with proper care and rehabilitation.
- Cognitive function is influenced by a variety of factors, and while strong legs may be an indicator, they are not the sole predictor of cognitive health.
- Social withdrawal can be caused by a multitude of factors beyond physical weakness, including mental health issues and social circumstances.
- The relationship between muscle mass and survivability is complex and can be influenced by other health factors and conditions.
- The benefits of strength training on mood and brain health are supported by research, but individual responses can vary, and other forms of exercise can also be beneficial.
- While strength training is beneficial, it should be balanced with other types of exercise for a well-rounded fitness regimen.
- Creatine supplementation, while generally considered safe, may not be suitable for everyone, and individuals with certain health conditions should consult with a healthcare provider before use.
- The improvements in bone mineral density, mood, and cognitive function from creatine supplementation may not be significant for all individuals, and other lifestyle factors play a crucial role.
- The benefits of creatine for women are promising, but more research may be needed to fully understand the long-term effects and optimal dosing.
- Water retention from creatine might be undesirable for individuals with certain health conditions or those who are sensitive to changes in body weight and composition.
- The changing perception of creatine as a gender-neutral supplement is positive, but societal and cultural attitudes towards supplements can still influence individual decisions.
- Advocacy for daily creatine use, even during pregnancy, should be approached with caution, as pregnancy is a sensitive period and any supplement use should be closely monitored by healthcare professionals.
- While creatine is beneficial for many, it is not a one-size-fits-all solution, and some individuals may not experience the same level of benefits or may prefer other nutritional strategies.
Actionables
- You can integrate leg-strengthening exercises into your daily routine to support cognitive health. Start by incorporating simple squats, lunges, and calf raises while performing everyday tasks like brushing your teeth or cooking. This not only helps in maintaining muscle mass but also potentially benefits your brain function as you age.
- Create a "strength training buddy system" with friends or family to enhance social engagement and commitment to exercise. Pair up with someone who also wants to improve their strength and set regular times to work out together, whether it's at home, in the park, or at a local gym. This approach can help maintain motivation, provide social interaction, and create a supportive environment for building healthier habits.
- Experiment with adding creatine to your nutritional regimen to explore its cognitive and bone health benefits. Begin with a small, recommended dose as per the product guidelines and monitor your body's response over a period of weeks. Keep a journal to note any changes in mood, memory, or physical well-being, which can help you assess the personal benefits of creatine supplementation.
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Strength Training and Muscle Mass For Health and Longevity
JJ Virgin and Gabrielle Lyon emphasize the importance of strength training for health and longevity, comparing it to investing money—where starting early accrues greater benefits, although starting at any age is beneficial.
Strength Training Preserves Function and Independence With Age
Muscle Loss Reduces Mobility and Raises Fall Risk In Older Adults
Virgin notes sarcopenia affects 4 to 11 percent of those between 50 and 60, explaining that muscle loss, which does not have to happen, can be mitigated with strength training. She says muscle loss after age 30 could result in a decrease by three to 8% per decade. She particularly focuses on the loss of strength and power that impacts mobility and increases the chance of falls, which can have severe consequences for older adults. Virgin implies that muscle loss can lead to reduced mobility and a higher risk of falls and serious consequences in older adults, stating that a third of older adults who break their hips die within a year, and the other half never regain their previous level of function.
Strength Training Preserves Muscle Quality and Power, Crucial for Daily Activities and Accident Prevention
Virgin discusses the loss not just of muscle size but also of quality, as muscles become infiltrated by fat. She highlights the importance of exercises such as air squats and deadlifts to preserve muscle quality and power, adding that power is crucial for daily activities and accident prevention, such as dodging obstacles. She also relates her own experience with a knee injury, saying strength training maintained her functionality despite the condition.
Greater Leg and Grip Strength Reduce Cognitive Decline, Social Withdrawal, and Negative Health Outcomes
Virgin and Lyon discuss the broader benefits of strength training beyond immediate physical health. Strong legs can predict cognitive function in aging, and avoiding activities due to weakness can lead to social isolation, which is associated with loss of joy, connection, and increased mortality. Gabrielle Lyon mentions that having more healthy muscle mass increases survivability against many causes of mortality.
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Strength Training and Muscle Mass For Health and Longevity
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Clarifications
- Sarcopenia is a condition characterized by the loss of muscle mass, strength, and function that occurs with aging. It is a common issue among older adults and can lead to various health problems, including reduced mobility, increased risk of falls, and overall decreased quality of life. The prevalence of sarcopenia tends to increase with age, with estimates suggesting that between 4 to 11 percent of individuals aged 50 to 60 are affected by this condition. Regular strength training and exercise can help prevent or mitigate the effects of sarcopenia by promoting muscle growth and maintenance.
- Muscle loss, known as sarcopenia, can start as early as age 30. On average, adults can lose between 3 to 8% of muscle mass per decade after this age. This decline in muscle mass can impact strength, mobility, and overall health over time. Regular strength training can help mitigate this muscle loss and maintain muscle mass and function as individuals age.
- Hip fractures in older adults can have serious consequences, with a significant portion facing mortality within a year after the injury. Additionally, many individuals who experience hip fractures may struggle to regain their previous level of function, impacting their independence and quality of life. This highlights the importance of preventive measures, such as strength training, to reduce the risk of falls and maintain muscle strength to support overall health and well-being.
- White matter in the brain consists of nerve fibers covered in a white fatty substance called myelin, facilitating communication between different brain regions. Atrophy in white matter signifies a decrease in the volume or integrity of these nerve fibers, impacting brain function. Research suggests that white matter atrophy is associated with an increased risk of cognitive decline, ...
Counterarguments
- While strength training can mitigate muscle loss, it's not the only factor; genetics, diet, and overall lifestyle also play significant roles.
- The rate of muscle loss can vary widely among individuals, and the 3 to 8% per decade figure may not apply universally.
- Some individuals may have medical conditions or disabilities that limit their ability to engage in strength training, necessitating alternative approaches to maintaining muscle mass and function.
- The correlation between muscle strength and cognitive function is complex, and while there may be an association, it does not necessarily imply causation.
- Social isolation can be influenced by a multitude of factors beyond physical weakness, such as mental health issues, socioeconomic status, and personal preferences.
- The benefits of specific exercises like air squats and deadlifts may not be suitable for everyone, especially those with existing joint or back problems.
- The claim that being strong is correlated with increased survivability may oversimplify the multifaceted nature of health and longevity.
- The effectiveness of rucking vests or any specific exercise equipment should be evaluated in the context of individual needs and safety considera ...
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Benefits of Creatine Supplementation Beyond Athletic Performance
Experts like JJ Virgin and Andy Galpin highlight the lesser-known benefits of creatine in areas beyond athletic performance, such as cognitive function, bone health, and mood improvement.
Creatine: A Safe, Researched Supplement With Broad Health Benefits
Creatine Aids Muscle Growth, Cognition, and Bone Health for all Ages and Activity Levels
JJ Virgin speaks highly of creatine, wishing she had started taking it sooner for its range of health benefits, not just muscle growth and workout assistance. Andy Galpin adds that there's a well-established safety and effectiveness profile for creatine, backed by 30 years of research across various populations. Recent studies also suggest potential benefits for bone mineral density, mood, brain health, and cognitive function. Darren Kandao’s study with post-menopausal women, using a high dosage of creatine, indicated improvements in bone mineral density, particularly in the hip area.
Creatine Supplementation Benefits Women Due to Lower Natural Stores
Creatine May Help With Fatigue, Mood, and Energy Issues During Menopause
Women tend to have naturally lower creatine brain levels and show significant mood and memory improvements with supplementation. Virgin underscores the importance for women, especially on plant-based diets, to supplement with creatine, as women typically have lower natural stores. A study by Darren Kandao found potential bone density benefits in post-menopausal women taking high doses of creatine. Additionally, Gabrielle Lyon suggests that the mood and thought process improvements from creatine could be especially beneficial for menopausal women.
Creatine Benefits Beyond Bodybuilding: A Health Supplement
Creatine Myth ...
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Benefits of Creatine Supplementation Beyond Athletic Performance
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Counterarguments
- While creatine is generally considered safe, individual responses to supplementation can vary, and some people may experience side effects such as digestive discomfort or muscle cramping.
- The long-term effects of high-dose creatine supplementation, particularly in special populations like post-menopausal women, are not as well-documented as its short-term efficacy.
- Some research suggests that the benefits of creatine on cognitive function and mood may not be as pronounced in individuals with already adequate dietary creatine intake.
- The claim that creatine supplementation can benefit everyone regardless of age and activity level may be an overgeneralization, as the needs and responses to supplements can be highly individualized.
- The assertion that fears of weight gain and water retention with creatine use are entirely a myth may not acknowledge that some individuals do report these effects, even if they are temporary or related to the initial loading phase.
- The idea that creatine has broad health benefits beyond muscle and brain health is intriguing, but more research may be needed to fully understand its impact on o ...
Actionables
- You can start a creatine-focused journal to track changes in your mood, cognition, and physical health when beginning supplementation. Note daily doses, any changes in your workout routine, and subjective measures like energy levels, mood, and mental clarity. This personal data can help you correlate the effects of creatine with your overall well-being.
- Incorporate creatine into your meal planning by pairing it with foods that may enhance its absorption, like those high in carbohydrates and protein. Create a weekly menu that includes a creatine supplement alongside meals like a post-workout smoothie with whey protein and fruit or a dinner with lean meat and quinoa, and observe how this affects your muscle recovery and energy levels.
- Engage in a simple resistanc ...
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Addressing Misconceptions and Encouraging Creatine Use For Women
The conversation around creatine use in women is changing as concerns about associated weight gain and bloating are addressed and the cultural perception of creatine as a "male" supplement shifts.
Concerns About Creatine Leading To Weight Gain or Bloating Are Unfounded
JJ Virgin and Andy Galpin assert that fears about creatine causing unwanted water retention and subsequent weight gain in women are largely unfounded. Virgin describes how water retention is usually muscle-contained and beneficial, while Galpin notes that bloating is a minor and temporary side effect and is not a moderate risk for most women. Virgin recommends using a bioimpedance scale to monitor where the water is retained and reiterates that water retained in muscles is critical and desired. Mari Llewellyn also shares her personal experience, confirming an absence of bloating when she started taking creatine.
Water Retention Is a Manageable Side Effect in a Small Percentage, Not Indicating Fat or Muscle Gain
Virgin clarifies that water retention is a side effect experienced by a small percentage of creatine users and is manageable. She also suggests a conservative approach to dosing creatine, starting with a lower dose and adjusting it based on individual feedback, diet, and plant-based status. Galpin reinforces this by stating that cases of significant weight gain or serious bloating are rare and not frequently reported in women despite common misconceptions.
Women Advocating Creatine In Fitness and Wellness Shift Its "Male" Supplement Perception
The perception of creatine as exclusively for male bodybuilders is being challenged by influential women in health and fitness. Andy Galpin notes that traditional gender expectations are being upended by women who grew up with strength training and have become professionals in the field. Dr. Gabrielle Lyon embodies this movement as a "muscle mommy" who normalizes and destigmatizes creatine use for women, indicating a significant shift in cultural narratives regarding fitness and supplementation for women.
Mari Llewellyn and Gabrielle Lyon both comment on the male-oriented stereotype of creatine and discuss its benefits for women, further shifting its perception to a gender-inclusive supplement.
Empowering Women: Consider Creatine With Strength Training & Nutrition For Health
The combination of creatine supplement ...
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Addressing Misconceptions and Encouraging Creatine Use For Women
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Counterarguments
- While creatine may not cause significant weight gain, individual responses can vary, and some women may experience more noticeable water retention than others.
- The perception of bloating as a minor side effect does not account for individual differences in sensitivity or the psychological impact this side effect may have on some women.
- The assertion that water retention is not indicative of fat or muscle gain may oversimplify the complexity of how creatine interacts with different body compositions and dietary habits.
- The shift in perception of creatine from a "male" supplement to a more gender-inclusive one may not be uniform across all cultures and communities.
- Advocacy by influential women in fitness is positive, but it may not fully represent the diverse experiences and perspectives of all women, particularly those who are not in the fitness industry.
- The recommendation for creatine use in women's health, especially during pregnancy, should be approached with caution, as the consensus on its safety in pregnancy is not absolute and may require more research.
- While creatine is well-researched, not all studies are conclu ...
Actionables
- You can start a creatine-focused journal to track your fitness progress and any changes you notice with creatine supplementation. Begin by noting your baseline measurements, strength levels, and how you feel overall. As you incorporate creatine into your routine, regularly update your journal with any changes in muscle fullness, strength improvements, and overall well-being. This personal record will help you objectively assess the effects of creatine on your body without relying on generalized claims.
- Create a visual infographic that debunks common myths about creatine and women, using your own experiences or data you've collected. Use a free online tool like Canva to design an engaging and informative graphic that highlights key points such as the lack of weight gain solely due to creatine, the benefits of water retention in muscles, and the empowerment aspect of using creatine as a woman. Share your infographic on social media or within your local gym to encourage conversation and provide evidence-based information to other women.
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