🌸 The Pause Newsletter 🌸

Brought to you by Doc Mac Coaching

This week’s topic: What's all the hype about creatine and menopause

Oh, and don't forget to download my gourmet Meso-Meal

Harnessing Creatine

A Surprising Ally in Menopause

Menopause is often synonymous with a rollercoaster of symptoms—weight gain, mood swings, and sleeping disorders that can leave even the most resilient woman off-kilter. While hormone optimization and optimal nutrition are primary strategies, a lesser-known supplement could offer additional support: creatine.

You have heard me say, no shout, that you need to build muscle to maintain weight loss and live a healthier life. Still, you can’t do strenuous exercise when paused if you plan to lose weight because strenuous exercise increases cortisol and insulin, two hormones that extinguish fat-burning when paused.

But…

The more muscle you have, the better your metabolism will be, the better you will be able to avoid falls, and the more active you will be.

Research has found that to build muscle in your third act of life, you must do two exercises

1. Resistance Training. Many of my clients like pilates and similar exercises, but nothing will match weight training.
2. HIIT Training. We need to increase our VO2 to live a long, healthy life

Resistance Training and HIIT are the only two exercises that cause a significant bump in muscle and hormone levels.

That’s where creatine comes into play.

"While creatine supplementation is often associated with exercise, it's not solely for those who work out."

Creatine can benefit individuals who don't exercise regularly, offering potential benefits like an energy boost, improved brain function, and antioxidant effects.

However, the main benefits of creatine, like increased strength and muscle mass, are more pronounced when combined with resistance training.

What is Creatine?

Creatine is a natural compound found in muscle cells. It's widely known for its role in energy production during intense physical activity, making it popular among athletes and fitness enthusiasts. However, recent studies suggest that creatine's benefits extend beyond the gym, particularly for menopausal women.

How Creatine May Help in Menopause

1. Energy Boost - Menopause often brings bouts of fatigue. Creatine's ability to enhance ATP (adenosine triphosphate) production can provide a much-needed energy boost, potentially combating feelings of tiredness and sluggishness. The more energy we have, the more joyful we will be. ​
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2. Muscle Support: As we age, muscle mass declines, exacerbating metabolism and making weight management challenging. Creatine preserves muscle mass and strength, crucial for maintaining metabolism and a youthful-looking body.
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3. Cognitive Function: Cognitive changes like memory lapses and foggy thinking are common during menopause. Research suggests that creatine enhances cognitive performance, including memory and mental processing speed. What did I write?
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4. Bone Health: Estrogen decline during menopause increases the risk of osteoporosis. Creatine's role in promoting bone health through improved muscle function and overall metabolic support is a new finding that science is discovering in their subjects who supplement with creatine. So, even if we fall in our 70s, our bones will be strong enough not to break.

Creatine and Weight Loss

When it comes to weight, it's all about metabolism, and increasing muscle mass best bolsters metabolism.

Creatine, Hormones, and the Liver

Creatine has shown potential benefits for non-alcoholic fatty liver disease. Remember that during Phase One of HOPE, we optimize the liver.

It is essential to defeat the liver because it causes us to resist hormones. Think diabetes, which is insulin resistance primarily caused by a fatty liver.

The liver converts and activates our ovarian hormones, estradiol, progeterone, and testosterone, the hormones that cause adverse menopause and andropause symptoms.

Creatine defats (NAFLD) through several mechanisms:

1. Creatine improves mitochondrial function and reduces oxidative stress in liver cells affected by NAFLD.
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2. Creatine has been found to possess anti-inflammatory effects, which can help mitigate the inflammation associated with NAFLD.
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3. Creatine supplementation may reduce lipid accumulation in the liver, a hallmark of NAFLD.
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4. Creatine's antioxidant properties protect liver cells from damage caused by oxidative stress.

Creatine and The Brain

Creatine has shown some potential in research related to cognitive health, including its role in potentially preventing dementia.

​Oxford Academics​

How to Incorporate Creatine Safely

Eat it: As you already know, I believe in eating the desired nutrients. Consuming foods rich in creatine can help increase muscle mass and strength.

• Red meats: Beef, pork, lamb
• Seafood: Salmon, tuna, herring
• Milk: Cow's milk, goat's milk
• Eggs: Whole eggs

Dosage: Typical doses range from 3 to 5 grams per day. Start with a lower dose and gradually increase as tolerated. Research has shown that menopausal women benefit by taking more than the normal. Science indicates that 10 grams per day, broken into two 5-gram doses, works best for menopause. Remember, start low and build up to the 10-gram mark.

Quality: Choose a reputable brand that undergoes third-party testing to ensure purity and safety.

Consultation: Before starting any new supplement regimen, especially during menopause, consult a healthcare provider to ensure it aligns with your health needs and any existing medications.

Here is an Amazon link to the creatine I use.

​Creatine Powder​

I will use it in my morning coffee and in the water I use to take my before bed supplements.

Vicky doesn’t like powdery supplements. She loves gummies. Here is a link to the creatine she uses. I like gummies, but powder is much better for you.

​Creatine Gummies​

Four grams of carbs are in a serving of her gummie, which falls below the limit, but…they are uncessary carbs.

Always consult your healthcare practioner before using any supplement or exercise.

Conclusion

Creatine, once relegated to the realm of athletic performance, is emerging as a potential adjunct therapy for managing menopausal symptoms. Its ability to support energy levels, muscle function, and cognitive health offers new hope for women navigating this transformative stage of life. While more research is warranted, creatine presents an intriguing option for holistic menopausal support.

If you decide to incorporate creatine into your menopause management plan, please share your thoughts and experiences with me.

Transformation

Losing excess weight makes remarkable changes

IT'S ALL ABOUT THE HORMONES!

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And it's FREE!

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Let's turn menopause into the most vibrant chapter of your life yet.

Hope isn’t just a feeling. It’s a protocol—and it’s waiting for you. 💖

With fierce faith in your future,

Doc Mac

This Week's Gourmet Meso-Recipe

​Pan-Seared Duck Breast with Blackberry-Thyme Reduction and Cauliflower Purée​

​This Week's US-IE

Visiting an old friend at his ranch

🐄 The Macs

#thirdactcoach

Making the "Third Act" AWESOME!​

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Disclaimer:

The information provided in this newsletter is for educational purposes only and is not intended as medical advice. Always consult with your healthcare provider before starting any new supplement, including zinc, especially if you have a medical condition, are pregnant, or are taking medications. Individual needs may vary; this content does not replace professional medical guidance.

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