Creatine's Hidden Benefits for Mood, Brain Health, and Muscle Recovery

Could a supplement commonly associated with bodybuilders actually be a game-changer for women's health? My journey with creatine began with skepticism when my son started using it years ago. Like many, I dismissed it as just another "gym bro" supplement meant for bulking up—until a conversation with my chiropractor completely changed my perspective.

The turning point came when he mentioned research showing creatine's benefits for menopausal and postmenopausal women, particularly for easing symptoms of anxiety and depression. This revelation inspired me to try it myself, and the results were subtle but significant: improved recovery time, increased strength during workouts, higher energy levels, and possibly even more stable moods. But what truly convinced me wasn't taking it—it was stopping. When I discontinued use, the differences became starkly apparent, and I realized how much this supplement had been quietly supporting my wellness journey.

Creatine works like a backup battery for both muscles and brain, replenishing energy during intense physical and mental activity. Beyond the gym, it shows promise for brain health by supporting memory, focus, and processing speed, with some research suggesting it may help protect against cognitive decline. For women navigating hormonal transitions, this extra energy support can translate to steadier moods and reduced anxiety. As one of the most extensively studied supplements with an excellent safety profile, creatine deserves consideration beyond its traditional reputation. Whether you're looking to maintain muscle mass as you age, support brain function, or simply recover faster from your workouts, this versatile supplement might be worth a second look. Have you tried creatine? I'd love to hear about your experience—text me at 913-392-2877 or email info@spandexandwine.com with your thoughts!

Chapters

• 0:00 Welcome and Salad Challenge Check-in
• 3:53 Protein and Greens Variety Tips
• 7:13 Balance and Healthy Fats in Salads
• 9:21 My Creatine Misconceptions and Journey
• 11:18 Muscle Benefits of Creatine

Transcript

Speaker 1: 0:00

Hey everyone, welcome back to the Spandex and Wine podcast. So before we jump into today's episode exploring the supplement creatine, I wanted to do a check-in to see how you're all doing with the 30-day salad challenge. So if you've been joining me, hopefully you know by now that salads don't have to be boring. We can spice them up a little bit, spruce them up, add some different things. So I just wanted to give you a few ideas, starting with protein, because that's what keeps us full and energized. And no, it doesn't always have to be chicken or fish. Some of you might be getting tired of chicken or fish, so let's expand the horizons here and think about some plant based options to maybe try exploring with some beans or lentils or quinoa, or even a chickpea pasta. Thank you, emily, for that suggestion. Those can make a great salad basis. Hard-boiled eggs and cottage cheese fabulous sources of protein. You might even try a Greek yogurt-based dressing to boost the protein. And you know, keep out of falling into the same old routine. And as far as your greens, if you're tired of romaine or iceberg, you know everyone gets to that point. So you're not alone there. And the good news is there's so many options Spinach, kale, arugula, mixed spring greens, even shredded cabbage or brussel sprouts, can give your salad a new flavor and texture. Brussels sprouts I feel like they just they're coming alive right. There's so many different options at different restaurants, but you don't have to have all the bacon and then butter and everything that goes with them. You can make them into a salad and you don't always have to stick with the same raw greens. In fact, I think you should mix everything up so you get a variety of nutrients and you could even lightly saute or roast greens. That could add a whole new dimension to your salad, and I promise we'll get on to the episode in just a minute. But I also wanted to mention balance. So adding a grain like farro or brown rice or quinoa, like I mentioned before, gives your salad a little heartiness and it'll make it more like a meal that way.

Speaker 1: 2:15

So, oh gosh, yeah, don't skip the healthy fats. If you're um not adding some healthy fats, I would highly recommend that. They're not only good for you, but they make the salad taste amazing. So think avocado, nuts, seeds, or a drizzle of extra olive oil, and even olives, or a sprinkle of feta cheese. Love me, some feta cheese. It can really add to the richness of your salad and I do not believe in fat-free alternatives. I think the 80s did us a huge disservice in that area and I'll save that soapbox lecture for another time. But go ahead, add some of those healthy fats and don't be afraid to add a little fun, like fruit, some apples, berries or oranges. You might even try roasted vegetables or pickled onions, or maybe crunchy chickpeas. I mentioned chickpea pasta, but adding chickpeas to a salad, so little tweaks can make a huge difference and keep your salads feeling not so repetitive. So if you've been feeling like salads are starting to get boring, hopefully all of this has helped just a little bit and given you a little inspiration. And please keep in mind that the goal of this challenge isn't perfection. It's just building the healthy habit of eating more vegetables. I don't care if you eat the same salad every day, that's fine. The text messages that are going out, it's just to keep you on track and just give you a few ideas. I'd love to hear your favorite salad combination, so feel free to text me at 913-392-2877. Let's keep each other inspired and finish this challenge strong.

Speaker 1: 3:53

Okay, time to shift gears. Let's talk about creatine. So I'm kind of embarrassed to admit it, but for the longest time, and it's been years. But I thought creatine was just for bodybuilders, and when my youngest son first started using it back in high school or it may have been college, I don't even know I was thinking, gosh, is this even safe? So I asked a few of the male trainers that I was working with at the time and they did set my mind at ease, but still I was still thinking that creatine was mostly for guys who wanted to bulk up. But here's where my perspective completely changed. So not too long ago, my chiropractor mentioned a study about creatine and menopausal and postmenopausal women and you all know how much I love learning new things from him and other wellness professionals. He shared that creatine was showing benefits not just for building muscle mass, but also for easing symptoms of anxiety and depression and other symptoms that come with that lovely season of life and actually women in all phases of life. So that made me stop and think maybe this supplement deserves a second look.

Speaker 1: 5:01

So I tried it and I noticed a difference. My recovery time improved, I felt stronger in the gym, I could lift heavier, I felt like I had more energy and maybe, just maybe, my mood got a little better too. You'd have to ask Dave on that one. He could be brutally honest with you, I am sure. But what really convinced me was when I stopped taking it. And you know the old saying you don't realize what you've got till it's gone. It definitely applied here. My recovery slowed, I felt more fatigued and I realized that creatine had been quietly helping me more than I thought. And supplements can be like that, not just creatine, even the gut health supplements. So don't get me started on those. But when you take them out, then sometimes you start to realize, oh yeah, that really was working. So I did just a little more research and digging around for the episode today and wanted to mention a few things, because creatine isn't just about bulking up muscles. It shows that it helps with muscle strength and recovery, brain health, mood support that I already mentioned. So I'm going to share just a little bit in all of those areas.

Speaker 1: 6:12

One of the biggest benefits of creatine is how it helps with strength and recovery. It works by replenishing the energy your muscles use during short bursts of activity like lifting weights or even climbing stairs. So that means you can push a little harder and your muscles bounce back faster, and it isn't just for athletes or bodybuilders. As we age, maintaining muscle mass becomes critical for balance, mobility, independence. It can be a simple way to support that. So think of creatine as a little backup battery for your muscles. When you're lifting weights, sprinting or even hauling groceries up the stairs, your muscles burn through their main energy source really quickly. Creatine steps in like a portable charger, topping off your energy so you can push a little harder and recover a little faster. And this isn't just about performance. As we get older, keeping muscle is like keeping money in the bank. It helps prevent injuries and keeps us moving well into our later years.

Speaker 1: 7:20

So on to brain health. So something that most people don't realize is that creatine isn't just for your muscles. I already mentioned that. It also plays a role in brain energy. Your brain uses it to help fuel mental tasks like memory, focus and processing speed. So some studies even suggest that it can be protective against cognitive decline as we age. Hello, that's wonderful. So when you think of creatine, don't just picture the gym. Think about sharper thinking, better focus and long-term brain health too. If your brain was a computer, creatine would be like extra RAM. It gives you more processing power so you can focus and remember and think more clearly. So, instead of just thinking about it as it is fuel for biceps, think of it as fuel for your brain, the muscle that we rely on day after day, every day, all day long.

Speaker 1: 8:21

And back to mood support Um, so I mentioned that this is what really got my attention, that it helps with mood, and research on women in menopause and post-menopause show that it may ease the symptoms of anxiety and depression, like I mentioned before. But it's not a magic fix, but it does make sense. If creatine is helping your body and your brain function better, it could have a ripple effect on how you feel emotionally. I can tell you from my own experience. I noticed a difference, not just in the recovery, but how steady and resilient I felt day to day. And, like I said, when I stopped taking it, that's when I really noticed the gap and helping with mood is huge.

Speaker 1: 9:02

So picture this when your body and brain are running low on energy, it's like trying to drive around with your gas light on. You feel drained, ed. Your body and brain are running low on energy. It's like trying to drive around with your gas light on. You feel drained, edgy and maybe even a little down and, by the way, I am super guilty of pushing that fuel light in my car and it drives Dave crazy, but anyway. So creatine helps refill that tank and for women in menopause and postmenopause, that extra energy seems to translate into steadier moods and less anxiety.

Speaker 1: 9:35

And, like I said, it's not a magic pill, but it's more like topping off your reserves so you can handle life with more ease. And again, I know, for me personally, I didn't realize how much it was helping until I stopped and then I felt a huge difference, loud and clear. It's also one of the most well-studied and fast, I'm sorry safest supplements out there when taken as directed. Okay, so that was another topic that I discussed with my chiropractor. There are now more studies and they're learning more that multiple servings can be beneficial, but it doesn't mean that it's for everyone. You should always check with your doctor first and just make sure that it's something that would help you or that he or she would agree that you should be on. But I do believe that it deserves to be thought of more than just the Jimbr bro supplement. So if you have written it off in the past like I did, maybe it's worth a second look. Like I said, for me it's been a helpful tool in my own fitness and wellness journey and I think it has real potential for others too.

Speaker 1: 10:39

So do your research and, as always, I would love to hear your thoughts. If you've tried it, if you'd consider trying it, your experience. You can send me a message or text me 913-392-2877, or send me an email at info at spandexandwinecom. And if you want me to dive deeper into supplements in future episodes, then please let me know. Or, any topic, send me your ideas. I know some of you have done that in the past and I wasn't really good about keeping a list, so I promise I will do better at keeping a list now, because my time slots that I have open for interviewing guests are really slim now that I've added more to my plate. So I'm going to be doing more episodes like this and researching topics and sharing them with you, so I would love your feedback. All right, you guys. Until next time, pour something in your glass that makes you happy. Cheers.