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Creatine Isn't Just for Bros — Here's Why Women Need It · Baddie In Progress Podcast

• 0:00
  SPEAKER_00: Hey guys, I hope you guys are doing well.
• 0:03
  SPEAKER_00: Um I only taught one class today, so I feel a little bit better with my voice right now, currently.
• 0:11
  SPEAKER_00: Um but still very tired, so if I just feel or sound low energy to you, it's because I haven't been sleeping well, to be honest.
• 0:25
  SPEAKER_00: I it's been like a couple weeks now um that I haven't been sleeping the best.
• 0:33
  SPEAKER_00: I also just have been so busy that I haven't been making rest as much as a priority as I normally would.
• 0:45
  SPEAKER_00: And that's on me, you know, like I've been kind of messing that up for myself.
• 0:51
  SPEAKER_00: But we are gonna get back on track with rest and recovery, and because we're kind of because I've been kind of struggling with rest and recovery, I thought it would be a good idea to talk to you guys today about the supplements that I take.
• 1:10
  SPEAKER_00: I don't take very many, I'm gonna be honest, but the supplements that I do take, I would say fall into the category of rest and recovery.
• 1:22
  SPEAKER_00: So that's kind of why I wanted to talk about it.
• 1:26
  SPEAKER_00: Um I only take about two, two, yeah, like two supplements routinely, like consistently, and then there's some other ones that I kind of like sprinkle in, uh, depending on if I feel like my body needs it a little bit more.
• 1:48
  SPEAKER_00: And so the main two I will say that I consistently take are creatine and like a multivitamin.
• 1:58
  SPEAKER_00: So I have a women's multivitamin, it's the Mary Roots women's multivitamin, it's like a liquid that you take.
• 2:09
  SPEAKER_00: I think it's just like I don't know, like a tablespoon.
• 2:13
  SPEAKER_00: Yeah, I don't know.
• 2:14
  SPEAKER_00: I kind of eyeball it, I'm not gonna lie.
• 2:16
  SPEAKER_00: Um, so that's what I take on a daily basis, and then I also take creatine.
• 2:24
  SPEAKER_00: Um, and creatine is pretty much like my main uh supplement that I always, always, always prioritize because of its benefits, and there's a whole bunch of benefits to creatine, and it's like the one of the best supplements that anyone can take, but I feel like it is a very, very good supplement for women.
• 2:52
  SPEAKER_00: And the reason that I say that is because there's been a lot of recent research that shows that creatine can be very good for our hormones as women, and especially as a woman gets older, you know, like when you go to when you go through like perimenopause or menopause in general, um, there's a lot of changes that a woman's body goes through during that time.
• 3:18
  SPEAKER_00: I mean, come on, like we're like always constantly going through changes, but um during that time your muscle mass and your bone mass can decline a lot more.
• 3:31
  SPEAKER_00: Um and there's been research that shows that creatine can help offset that natural decline.
• 3:41
  SPEAKER_00: Um, so it helps support older women at this stage.
• 3:46
  SPEAKER_00: And in younger women, it helps fight fatigue during your luteal phase.
• 3:53
  SPEAKER_00: Um, it helps with bloating and dehydration because instead of leaving fluid sitting outside of your cells, creatine pulls water directly into your muscle cells.
• 4:06
  SPEAKER_00: So this improves your cellular hydration and it reduces that feeling of puffiness.
• 4:16
  SPEAKER_00: It also helps your body regulate your temperature during exercise.
• 4:22
  SPEAKER_00: When talking about our cycle, there's been studies that have shown that women that regularly take creatine have a lower risk of getting irregular periods.
• 4:35
  SPEAKER_00: And I know that there's some women that when they're on their periods, they experience like PMS brain fog or like changes in your mood.
• 4:46
  SPEAKER_00: And there's actually been studies that show that your brain heavily relies on creatine for energy.
• 4:55
  SPEAKER_00: Like, I don't know if you've heard, but creatine is amazing for your brain function.
• 4:59
  SPEAKER_00: We'll get into that a little bit later.
• 5:02
  SPEAKER_00: But when you're on your period and your estrogen drops right before you start your period, it triggers a drop in your mood.
• 5:12
  SPEAKER_00: Okay, so that's why we always feel sad when we're on our period, it drops serotonin and dopamine, which are neurotransmitters that regulate our mood, right?
• 5:25
  SPEAKER_00: When you take creatine, it supports your brain's energy levels, and so taking creatine actually helps with any kind of mental fatigue, any kind of brain fog, or any kind of like period mood swings that you might have.
• 5:44
  SPEAKER_00: Of course, everyone's periods are gonna be different, everyone experiences different symptoms, different lengths in their periods.
• 5:53
  SPEAKER_00: Some women are irregular, some women are regular.
• 5:56
  SPEAKER_00: It's just it's different.
• 5:58
  SPEAKER_00: I just wanted to explain like creatine and women's menstrual health really quickly.
• 6:05
  SPEAKER_00: Um, just because I feel like it's not talked about enough.
• 6:10
  SPEAKER_00: Even though these are some pretty awesome benefits that you can get from creatine, I will say that's not why I take it.
• 6:30
  SPEAKER_00: The reasons why I take it and my goals, right?
• 6:33
  SPEAKER_00: So the reason why I take creatine, by the way, I take the one sole creatine.
• 6:40
  SPEAKER_00: I really like their creatine because I like the way that they formulate it.
• 6:44
  SPEAKER_00: Um, they also formulate it with coconut water, so it just adds a little more hydration into that.
• 6:51
  SPEAKER_00: You should be drinking water, like a good amount of water when you're taking creatine.
• 6:56
  SPEAKER_00: Um, a lot of women are scared of creatine, which is why I wanted to kind of talk about it today.
• 7:03
  SPEAKER_00: There's nothing to be scared of, if anything, I feel like women need to be taking creatine regularly.
• 7:12
  SPEAKER_00: Um, but yeah, it just it's an awesome supplement.
• 7:15
  SPEAKER_00: It's the most researched supplement, and yeah, so the reason I take it is because it helps your muscles recover so much faster, it helps with soreness and it helps with um your cellular inflammation.
• 7:33
  SPEAKER_00: We've talked about this before, where um I I show you how like muscle is built, right?
• 7:39
  SPEAKER_00: Um when you're in the gym you lift weights, weights that are heavy enough to challenge you, right?
• 7:46
  SPEAKER_00: And when you're challenging your muscles, you create like little micro tears in your muscles, and your muscles have to recover, right?
• 7:54
  SPEAKER_00: And they recover during sleep, which is why it's super important to sleep, and which is why you know, like I've been kind of mad at myself for not sleeping as much.
• 8:06
  SPEAKER_00: But when your muscles recover faster, then that means that the next time that you go to the gym, you're gonna be able to lift heavier, and then that cycle just kind of repeats itself, you know.
• 8:22
  SPEAKER_00: So when you're lifting heavier in the gym, that means that you've gotten stronger, that means your muscles have recovered, and then when you get to challenge them again, and you know, eat what you're supposed to eat, eat enough protein, um, and have your creatine recover faster, you're just building up that strength and that progress a lot faster.
• 8:48
  SPEAKER_00: It just it's one of the best supplements ever.
• 8:52
  SPEAKER_00: So, yes, I will say that my number one reason for taking creatine is for helping me with my strength and my progress that I make in the gym, right?
• 9:07
  SPEAKER_00: But my second reason I will say is for all of the brain uh benefits that you get from it.
• 9:15
  SPEAKER_00: It's amazing for your brain and your cognitive health, it helps you focus a lot better, which I am somebody that has a lot of issues with focus.
• 9:29
  SPEAKER_00: I'm pretty sure I have a mild form of like ADHD or something, or maybe it's that damn phone.
• 9:36
  SPEAKER_00: Because I will say I'm good at like not scrolling the way that other people do.
• 9:44
  SPEAKER_00: I I am a limited scroller, but you know, sometimes I still do it, and it just yeah, I feel like that the not to get all political and shit, but like the algorithm has fucked up my brain function.
• 10:02
  SPEAKER_00: Anyways, point is creatine is amazing for your brain because it helps to like clear that mental fog or like mental fatigue, it supports your function, your brain uses creatine as an energy source, and so when you take creatine, you're just like helping your brain's energy, pretty much, yeah.
• 10:35
  SPEAKER_00: And it also helps with like memory and stress, it helps and because it helps with recovery so much, like muscle recovery, I wouldn't be surprised to learn that it also helps with sleep.
• 10:52
  SPEAKER_00: I am sh I'm not sure about that one, but I like I said, I wouldn't be surprised.
• 10:59
  SPEAKER_00: I know that taking creatine and magnesium are really good for sleep, um, but we'll get into that some other time.
• 11:10
  SPEAKER_00: Anyway, so yes, I've gone on and on and on about creatine.
• 11:17
  SPEAKER_00: It is my favorite supplement ever.
• 11:20
  SPEAKER_00: So whenever you post me a post me, whenever you see me post about creatine on my page that I'm taking it or whatever, I love it.
• 11:31
  SPEAKER_00: Like I love creatine so much, it's my favorite supplement on the planet.
• 11:36
  SPEAKER_00: Women should be taking this.
• 11:53
  SPEAKER_00: It's like I wish more women knew that in order for you to get bulky, you need to literally train for years and years and years to actually get bulky.
• 12:08
  SPEAKER_00: You don't just like lift a 10-pound dumbo and then accidentally get bulky or drink creatine for three months and accidentally get bulky, like it just doesn't happen.
• 12:21
  SPEAKER_00: I think like women think you just can get bulky like so quickly, but it's impossible.
• 12:30
  SPEAKER_00: Like, men can't even get bulky that fast.
• 12:33
  SPEAKER_00: It takes years and years and years of building muscle, being in a surplus.
• 12:41
  SPEAKER_00: Oh my god, my voice.
• 12:42
  SPEAKER_00: Ugh, sorry, I'm so sorry guys.
• 12:45
  SPEAKER_00: I teach every single day, so my throat is just always like struggling, but yeah.
• 12:52
  SPEAKER_00: It takes years to get there.
• 12:55
  SPEAKER_00: I I just I wish I could drill that through everyone's every woman's head, but unfortunately, I can't.
• 13:05
  SPEAKER_00: Okay, so I told you about how I take a women's multivitamin, and I also told you about how I take creatine, and I went on and on and on about my love for creatine because I seriously love it.
• 13:17
  SPEAKER_00: I use the one from One Soul, they have a bunch of flavors, they also have an unflavored one.
• 13:23
  SPEAKER_00: It's literally my favorite.
• 13:25
  SPEAKER_00: I love their formulation.
• 13:28
  SPEAKER_00: But I also take routine well, don't say like the two that I take all the time.
• 13:34
  SPEAKER_00: I once in a while, as needed, will take other supplements, and it's really only like two to three other supplements that I kind of just mix in here and there if I need them.
• 13:52
  SPEAKER_00: Um and those are electrolytes because your girl gets dehydrated sometimes, and then usually I'll have any other kind of recovery uh supplement that I can take.
• 14:14
  SPEAKER_00: So it's kind of like a let's say magnesium or like uh something to help me sleep.
• 14:23
  SPEAKER_00: So like magnesium or melatonin.
• 14:27
  SPEAKER_00: Right now, I sometimes take a little, it's like a little sleepy drink, and it has magnesium, melatonin, I think it has L-theanine in there as well.
• 14:44
  SPEAKER_00: It's like kind of like a little blend of something to help me sleep because you know, like I said, I have been shitty at sleeping recently.
• 14:55
  SPEAKER_00: Um so yeah, electrolytes or some kind of sleep aid, like a magnesium blend, or I will take something else that helps with brain function and focus because, like I said, my main thing that I struggle with sometimes, depending on where I'm at, but one thing I struggle with sometimes is focusing.
• 15:24
  SPEAKER_00: Um, and so I've been trying this nootropic and I think it's formulated with like mushrooms.
• 15:34
  SPEAKER_00: Um but yeah, it has like a whole bunch of goodies for your brain, right?
• 15:40
  SPEAKER_00: For your focus, it's called gray matter, and I've actually been really liking that one to help me focus with like work stuff.
• 15:52
  SPEAKER_00: So instead of like having a second coffee because I have coffee every day in the morning, um when I find myself craving a coffee because I want it to help me with like energy and focus at while I'm sitting at my desk, I instead reach for my little gray matter drink, which that actually helps me with my focus.
• 16:22
  SPEAKER_00: So yeah, pretty much that's all the supplements that I take.
• 16:28
  SPEAKER_00: Um a women's uh women's multivitamin, creatine, I love creatine, um, electrolytes, gray matter, which is a focus little mixture, and then the the sleep aid little drink mixture is called beam, and it's in the I think flavor like brownie or chocolate brownie or like something.
• 16:57
  SPEAKER_00: It's it kind of tastes like a little hot chocolate.
• 17:00
  SPEAKER_00: Um, so it's like a little hot chocolate you can have before bed.
• 17:04
  SPEAKER_00: It's kind of cool because it kind of doubles down as like a a sweet treat if you need a sweet treat to cap your night, you know.
• 17:12
  SPEAKER_00: So that's all the supplements I take.
• 17:15
  SPEAKER_00: I don't take any kind of like fat loss pill.
• 17:20
  SPEAKER_00: I know that there's like obviously there's like GLP1s and all that stuff.
• 17:26
  SPEAKER_00: Uh don't take any of that.
• 17:28
  SPEAKER_00: Um I know that there's also like fat burners that apparently speed up your metabolism.
• 17:39
  SPEAKER_00: Sorry, but I don't really buy into that kind of stuff.
• 17:43
  SPEAKER_00: Um yeah, pretty much the supplements I take are for my muscle health and my brain health and sleep health.
• 17:53
  SPEAKER_00: That's pretty much it.
• 17:55
  SPEAKER_00: Um yeah.
• 17:59
  SPEAKER_00: I wish there were some awesome, crazy, fun supplements that I can tell you to take, but no, like I just take the boring stuff.
• 18:10
  SPEAKER_00: The boring stuff that really helps and makes me feel good.
• 18:16
  SPEAKER_00: Honestly, all I need to do now is like drink tea and shit, or like take some kind of supplement to help me with my throat because my god I cannot talk anymore.
• 18:32
  SPEAKER_00: Anyways, thank you guys so much for listening to this episode.
• 18:36
  SPEAKER_00: I hope you learned something about supplements.
• 18:41
  SPEAKER_00: I hope this motivates you to take creatine because it is amazing for women.
• 18:48
  SPEAKER_00: Um, yeah.
• 18:51
  SPEAKER_00: I will see you in the next episode.
• 18:53
  SPEAKER_00: Thank you guys.
• 18:55
  SPEAKER_00: Bye.