The Mac Toolbox™

To Weigh Less · Age Less

Are You Losing Muscle as You Age?

Good morning, Body Optimizers!

The supplement bodybuilders discovered decades ago may have something to offer women after menopause.

When you hear the word creatine, what comes to mind?

Probably a young man at the gym lifting enormous weights, hoping to build enormous muscles.

That's what most people think.

But at 70, I'm becoming interested in creatine for an entirely different reason.

I want to keep the muscle, strength, and mental sharpness I'll need to dance at all eight of my grandchildren's weddings.

My oldest grandchild is only 10, so I've got some serious longevity planning to do!

Last Monday, Susan asked me almost the same question you might be asking:

“Doc, isn't creatine that stuff bodybuilders take?”

Yes, Susan. But it turns out that bodybuilders may have introduced us to a supplement with potential benefits far beyond the gym.

You can read our conversation in Monday's Substack article:

​“Doc, Isn't Creatine for Bodybuilders?”​

Today, let's look at why creatine has become one of the most interesting supplements in my Morning Meso Elixir™.

Three Reasons I'm So Interested in Creatine

ONE: Your Muscles Are Your Longevity Engine

Beginning in midlife, we gradually lose muscle mass and strength unless we take steps to preserve them.

For women, this can become especially important during and after menopause, when hormonal changes, aging, and activity levels can all affect body composition.

Creatine helps your muscles regenerate a molecule called ATP, which supplies energy for muscle contractions.

Think of ATP as the rechargeable battery inside your muscle cells. Creatine helps recharge that battery rapidly when your muscles need a burst of energy.

Studies show that creatine can improve strength and modestly increase lean mass, particularly when combined with resistance training.

And that's important because the goal isn't simply to weigh less. It's to maintain the strength and independence to enjoy the years ahead.

I want to be physically strong at 80.

TWO: Your Brain Needs Energy, Too

Here's what really caught my attention.

Your brain uses enormous amounts of energy, and creatine plays a role in its energy system, too.

Researchers are studying whether creatine supplementation can improve memory, attention, and other aspects of cognitive performance, particularly in older adults and people experiencing increased mental demands.

The results are promising, although we don't yet have enough evidence to say that creatine prevents dementia or reliably improves memory in everyone.

Still, this is one reason creatine has moved so high on my list of supplements worth understanding.

I want to be mentally strong at 80.

Because I also want to remember why I walked into the kitchen.

THREE: Creatine May Be Especially Interesting After Menopause

For years, creatine research concentrated on young male athletes.

Fortunately, researchers are now paying more attention to women, including women going through menopause.

A recent review of randomized clinical trials involving postmenopausal women found that creatine, especially when combined with resistance training, produced modest improvements in lean muscle mass and strength compared to women who did not take creatine.

That's encouraging.

It doesn't mean creatine replaces exercise, good nutrition, or appropriate hormone care. Nor does it mean that creatine directly burns body fat.

But it does suggest that creatine may be a useful tool for preserving physical function as we age.

And preserving function is what Age Less is all about.

What Kind of Creatine Should You Take?

Several forms of creatine are on the market, often with claims that the newest version is the most powerful.

But the form with the strongest scientific evidence is still creatine monohydrate.

It's the form used in most clinical research, and more expensive alternatives haven't consistently demonstrated superior results.

Most studies use approximately 3–5 grams daily. Some protocols begin with a larger loading dose, but loading isn't necessary to gradually increase muscle creatine stores.

One thing I want my weight-loss clients to understand: creatine can temporarily increase scale weight because it draws water into muscle cells.

That is not the same as gaining body fat.

This distinction matters when you're watching your weight every morning.

Why I Recommend Thorne Creatine

Thorne offers a straightforward, micronized creatine monohydrate powder containing 5 grams per serving.

It's unflavored, mixes easily into water, and is NSF Certified for Sport®, meaning the product undergoes independent testing under a recognized certification program.

I also appreciate that Thorne offers a combination product for people who want creatine along with additional amino acids.

​Explore Thorne Creatine Monohydrate​

Option 2: Thorne Creatine + BCAAs

This is the combination formula I previously shared for my Morning Meso Elixir.

Each serving provides 5 grams of creatine monohydrate, 5 grams of branched-chain amino acids (leucine, isoleucine, and valine), and 1 gram of glutamine.

The amino acids support muscle protein synthesis and recovery. However, adding BCAAs hasn't been proven necessary for everyone who already consumes enough complete protein and who does that at this age?

​Explore Our Thorne Creatine + BCAAs​

If you open an account through our Weigh Less · Age Less Thorne dispensary, we offer a 15% discount on the above products.

My Final Thought

Last week, I shared why collagen is one of the structural tools in my Morning Meso Elixir.

This week, we're talking about creatine, a tool that helps support the energy system your muscles use to do their work.

One helps provide building materials for connective tissue.

The other helps your cells regenerate energy.

Neither replaces nutritious food, good sleep, or movement.

And neither is appropriate for everyone.

But when I think about what I want my body to be capable of 10 or 20 years from now, I focus on tools that may help preserve what aging tends to take away.

Strength. Independence. Energy. Confidence.

And yes, the ability to dance with my grandchildren.

A little better every day, in every way.

Live Younger, Longer!

Doc Mac

The Mac Toolbox™​
​Weigh Less · Age Less

Medical & Affiliate Disclaimer

The information in The Mac Toolbox™ is educational and is not intended to diagnose, treat, cure, or prevent disease. Creatine may increase water weight and can cause gastrointestinal side effects. Anyone with kidney disease, relevant medical conditions, or prescription medications should consult their healthcare practitioner before using creatine or any new supplement. Pregnant or nursing individuals should also seek professional guidance.

Affiliate Disclosure: We are Thorne affiliates and may receive a commission from qualifying purchases through our links, at no additional cost to you. Our recommendations reflect our professional experience and our assessment of the available evidence. Product discounts and eligibility are subject to Thorne's current terms.

© 2026 Weigh Less · Age Less | Doc Mac & Vicky