How Much Creatine Do Women Actually Need? Dr. Abbey Smith-Ryan, Gabby Reece, Amber Taylor
Proof of Practice PodcastShow Notes
Dr. Abbie Smith-Ryan, Gabby Reece, and Amber Taylor break down what creatine actually does in the female body. The conversation covers everything from why creatine monohydrate remains the gold standard (and why you don’t need to buy the pink version) to the emerging and genuinely surprising research on creatine and brain health, perimenopause, pregnancy, and postpartum depression. WHAT WE EXPLORE * Why creatine may benefit women more than men in certain life stages * Creatine for perimenopause: muscle, bone density, and performance in midlife women * The truth about water weight and creatine: how much women actually gain (it’s less than you think) * Creatine and brain health: the depression, and brain fog connection * How creatine functions differently across the menstrual cycle, including in the luteal phase * Creatine during pregnancy and postpartum: what the emerging research says * Creatine monohydrate vs. gummies, liposomal, and other forms: what actually matters * Dosing for women: 5 grams vs. 10 grams and when to go higher * Why creatinine in your blood work is not the same as creatine, and what to tell your doctor * The “pink creatine” upsell: why you should just steal your partner’s instead Timestamps: * 00:00 Creatine for Women And What the Science Actually Says * 02:14 Gabby’s Creatine History: ‘90s Bulk to Liposomal Today * 03:02 Why Dr. Smith-Ryan Has Studied Creatine for Nearly 20 Years * 05:07 What Creatine Actually Does in the Female Body * 07:32 Creatine Monohydrate vs. Gummies vs. Liposomal: What to Buy * 10:00 Best Time to Take Creatine for Muscle and Brain Benefits * 14:16 Loading Phase vs. 5 Grams Daily: What Women Need to Know * 17:53 Creatine and Brain Health: Depression, Alzheimer’s, and Brain Fog * 24:59 Creatine During Your Cycle, Pregnancy, and Postpartum * 29:00 Water Weight, Body Image, and the Half-Pound Nobody Should Fear * 37:42 Creatinine in Your Blood Work: What to Tell Your Doctor * 42:26 Safe, Affordable, and the Research Is Growing – ABOUT THE PROOF OF PRACTICE The Proof of Practice: Where Science Meets Practice Women have been understudied, undertreated, and given advice built for men. This show exists to change that. Hosted by five of the most respected names in women’s health — Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims — every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance. No trends. No shortcuts. Just the proof that practice works. YOUR HOSTS Gabby Reece One of the most iconic athletes in American sports history, Gabby Reece is a former professional beach volleyball player, Nike’s first female spokesperson, New York Times bestselling author, and lifelong advocate for how women should train, eat, and live. She co-founded the Hamilton House Experience wellness program with her husband Laird Hamilton and hosts The Reecet women’s wellness retreat. Gabby brings decades of real-world performance experience to every conversation. 📷 Instagram: https://www.instagram.com/gabbyreece/ 🌐: https://gabbyreece.com Dr. Abbie Smith-Ryan, PhD, CSCS*D, FACSM, FNSCA Professor of Exercise Physiology at the University of North Carolina Chapel Hill and Director of the Applied Physiology Laboratory, Dr. Abbie Smith-Ryan has published over 190 peer-reviewed manuscripts and is one of the leading researchers in female physiology, metabolism, and sports nutrition. A three-time NSCA award winner — including Outstanding Sports Scientist of the Year (2022) — she translates cutting-edge lab science into practical strategies that actually work for women across every life stage. 📷 Instagram: https://www.instagram.com/asmithryan/ 🌐: https://asmithryan.com Amber Taylor Amber Taylor is a New Zealand–based digital health and product leader who builds evidence‑based fitness platforms designed to better support women’s physiology, safety, and long‑term wellbeing. Drawing on two decades in technology and
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