Still Afraid of Creatine? Let’s Bust the Myths & Get Stronger

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.

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Resources Mentioned:

• Learn more about the Empowered Eating Model™ and the Well-Fueled Academy.
• Connect with the Empowered Eating Team at The Well Collective.
• Free Empowered Eating Masterclass! 
• Free Biofeedback Boss Workshop! 
• Connect with Jess @jessbrownrd or learn more about her at jessbrownrd.com

 

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.