20/11/2025
A must read 🤓
Creatine: Are You Missing Out? (And Why It Matters More After 30)
If there’s one supplement that absolutely deserves the hype but somehow still makes people nervous, it’s creatine.
Yes — that creatine.
The one gym bros have been scooping since the 90s.
The one that earned a reputation for “muscle building only” and “water retention.”
And the one that, ironically, may be one of the most profoundly beneficial compounds for women, midlife metabolism, brain health, thyroid function, insulin sensitivity, and fat loss.
Today, we’re tearing back the curtain on what creatine actually is, why your body desperately needs it, how it supports metabolic resilience, and why pairing it with Unicity Stronghold is one of the smartest health investments you can make — especially if you’re pre-, peri-, or post-menopausal and want to prevent the dreaded metabolic slide.
And because you know how I write:
- It’s going to be educational.
- It’s going to be actionable.
- It’s going to be grounded in real physiology, not marketing fluff....And yes — it’s going to poke at a few sacred cows.
Let’s go.
What Exactly Is Creatine? (Hint: Your Body Already Makes It)
Creatine is a naturally occurring compound produced by your liver, kidneys, and pancreas. It’s stored primarily in your muscles and brain, where it acts as a high-energy phosphate reservoir — the backup generator that kicks in whenever your cells need fast, explosive ATP.
Think of creatine as the rechargeable battery pack inside every cell.
Without enough creatine, your cells tire faster, repair slower, burn fewer calories at rest, and manage glucose less effectively.
Here’s the kicker:
- You make less creatine as you age.
- Women naturally store significantly less creatine than men.
- And diets low in red meat or wild fish? Basically a creatine desert.
Yes, vegans and low-meat eaters, I’m talking to you.
Why Creatine Is No Longer Optional for Metabolic Health
Creatine isn’t just about strength — it’s about energy metabolism.
And metabolic health is energy management.
Let’s break down the real benefits:
1. Better Blood Sugar Control & Improved Insulin Sensitivity
Studies show creatine helps shuttle glucose into muscle cells more efficiently — both at rest and after meals.
Translation:
You handle carbs better. You store less as fat. Your insulin works smarter, not harder.
This is huge for:
- Insulin resistance
- Hashimoto’s
- PCOS
- Menopause
- Chronic fatigue
- Weight-loss resistance
Creatine acts like giving your cells an extra mitochondrial “switchboard operator” — helping energy move where it’s supposed to go.
2. Faster Fat Loss (Not by Magic… By Better Physiology)
Creatine does not directly burn fat.
That myth needs to die.
What it does is increase your resting metabolic rate, support lean mass retention, improve thyroid signaling, allow you to push harder in training, and keep your muscles more insulin-sensitive.
This combination makes your body:
- Burn more calories per 24 hours
- Store less fat
- Build and maintain lean tissue
- Recover faster
- Move more throughout the day because you actually have energy
Muscle is the organ of longevity. Creatine keeps that organ alive.
3. More Strength, Better Workouts, Faster Recovery
This part is obvious — but so underrated.
Creatine helps you:
- Lift heavier
- Sprint harder
- Recover faster
- Maintain lean mass even when dieting
- Maintain muscle during menopause and perimenopause
And here’s the controversial part most people won’t tell you:
-Exercise benefits plateau early when creatine stores are low......So if you’re “working out all the time” with little progress?
Don’t blame your hormones — blame your biochemistry.
4. Brain Health, Mood, and Cognitive Energy
Your brain stores creatine similarly to your muscles — and uses it for high-energy tasks like decision-making, emotional regulation, learning, and stress response.
Research now links creatine supplementation to:
- Reduced depression
- Improved memory
- Better cognitive function
- Faster mental processing
- Reduced brain fog
- Lower inflammation in neural tissue
This is why creatine is becoming one of the most recommended supplements for women 35+, who often struggle with stress, sleep loss, and cognitive overload.
5. Thyroid Support & Mitochondrial Resilience
Creatine reduces the energy burden on the thyroid because you have a secondary energy reservoir.
It also supports mitochondrial efficiency — which means better:
- Body temperature
- Metabolism
- Energy
- Hormone production
- Exercise capacity
If you’re cold all the time or fatigued after meals, creatine should be on your radar.
Why Creatine Is Especially Important for Midlife Women
- Women lose creatine stores faster with age.
- Muscle declines faster.
- Recovery is slower.
- Insulin sensitivity drops.
I- nflammation increases.
In peri- and post-menopause, creatine becomes a metabolic lifeline.
It helps counteract:
- Estrogen decline
- Sarcopenia
- Mitochondrial dysfunction
- Stubborn fat gain
- Brain fog
- Fatigue
- Increased carb sensitivity
This is why every woman I work with benefits from creatine — especially when paired with smart protein intake and real-food nutrition.
What Kind of Creatine Should You Use?
The most researched and effective form: creatine monohydrate.
- Not micronized.
- Not ethyl ester.
- Not buffered.
- Not “liquid bioavailable creatine.”
Simply creatine monohydrate.
It’s safe, effective, well-studied, and inexpensive.
And before the question arises:
No, it doesn’t cause bloating or water retention — unless you megadose or use cheap filler-loaded products.
Supply + Demand = Metabolic Optimization
And when you combine all this with a real-food, protein-forward nutrition strategy and coaching from someone who understands hormones, insulin, digestion, autoimmunity, and midlife physiology (hello 👋), the results can be transformative.
This is exactly how you prevent the metabolic downward spiral that hits so many people after 40.
Actionable Steps: How to Start Creatine the Right Way
1. Take 3–5 g creatine monohydrate daily
- No loading phase needed.
- Mix in water, electrolytes, or any other liquid
2. Be consistent
- Creatine works by saturation — not timing
- Daily use matters more than when you take it.
3. Increase your hydration
- Creatine helps muscles store more water — in a good way.
- If you’re under-hydrating, you’ll feel it.
4. Pair with protein + real food
- Creatine works better when you’re feeding your body real nutrients, amino acids, and minerals.
5. Support insulin and post-meal glucose (using a prduct like Balance can help)
- This prevents the fat-gain, inflammation, and metabolic dysregulation that hinder creatine from doing its best work.
6. Strength train
- Even 2–3 sessions weekly will maximize creatine’s effects.
Your mitochondria crave the stimulus.
7. Track energy, strength, mood, and recovery
- Most people notice improvements within 2–3 weeks.
Final Thought (And a Little Controversy)
If creatine were discovered today, it would be marketed as:
- the top metabolic supplement
- the top brain supplement
- the top anti-aging supplement
- the top women’s-health supplement
But because it’s old, cheap, and unpatentable, most doctors barely mention it.
Meanwhile, metabolic disease, insulin resistance, and midlife weight gain are skyrocketing — especially among women.
Coincidence?
I’ll let you decide.
If you’re ready to support your metabolism, stabilize your energy, use carbs more intelligently, and actually feel strong again… adding creatine to your routine is one of the simplest, smartest, and most evidence-backed steps you can take.
If you want help choosing the right products and building a plan that works for your body, your hormones, and your goals — I’m here for that. Just reach out.
Have you tried creatine yet? What changes did you notice — or what concerns are holding you back from starting?
