Creatine is one of the most researched supplements in the world, and it is found to be safe and effective. However, creatine use among women is vastly under-researched (what else is new?). Recent research is including more women (which we desperately need!), and the current research is showing that women store and synthesize less creatine than males. In this episode, I explain the differences between women and men when to comes to creatine supplementation, and how dosage can be adjusted, if at all.

Here’s the study I referenced in this episode if you’d like to nerd-out on it with me: PMID 33800439: https://pubmed.ncbi.nlm.nih.gov/33800439/

Here are other episodes worth checking out:

• 161. All About Creatine and Q+A
• 208. The Downsides and Dangers of Supplements

Working out and trying a new variety of movements is a great way to improve your health. If you want a copy of my FREE workout guide to help you manage your workouts, feel less stressed and feel more focused, then get it here. It can help you put together some workouts on-the-fly if you’re traveling – enjoy!

#ShredStrong Starts a New Cycle Every Month – Our Next Cycle Starts on Monday, May 5, 2025!

#ShredStrong is my signature year-round strength and conditioning training program for mountain bikers and gravel cyclists, but you can join any time you want! Every week, it includes:

• 3 strength workouts (1 is optional), including some cardio finishers for some fun!
• A bike intervals session + advice on what other rides or cardio sessions to fit in.
• A comprehensive mobility plan to help you relax and stabilize your biking muscles.
• You get personalized coaching feedback and guidance from me on your exercises that you record and send me via video – it’s like having a personal trainer in your pocket so you can feel confident in your movement!
• Every 3 months, you also get a new yoga flow from our in-house yogi, the MTB Yogi!
• A community video chat where we meet every 4-6 weeks to go over nutrition, training, and other tips that help you in your fitness and wellness journey.
• All of this is only $49 a month! Or, pay $39 a month if you pay for six months in-full (totaling $234).

You can join us every month – each cycle starts around the beginning of every month, depending on the cycle! Learn more of the details of the program and sign-up HERE!

You can also join my email list here to get the latest news on future cycles of the program that start every month (I only email an average of 1-2 times a month and will never spam you).

Do You Want a Coach to Help Make Training or Nutrition Easier and Simpler for You?

Hi, it’s me. 🙋‍♀️ If you’re ready to finally make some lasting and sustainable changes in your nutrition and/or fitness, then apply to work with me by clicking here. I work with people just like you, and can help you get to a solution faster (and with less frustration) than if you work on it by yourself.