{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/62f34c0fc8c50f001332677e/69c12ef61a160b44db943d70?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"S5E07. Creatine for Women: Brain Energy, Fatigue and Sleep Deficits","description":"<p>If you are performing on broken sleep, high stress and a full mental load, there is a good chance you are under supported. One of the most overlooked tools in that conversation, particularly for women, is creatine.</p><p><br></p><p>In this deep dive episode of Stay at the Top, I unpack why creatine is no longer just a supplement for muscle and strength. We now understand it through a broader lens that includes brain energy, cognitive performance, fatigue resistance, recovery and support during high demand seasons of life.</p><p><br></p><p>I break down what creatine is, why women may need to pay more attention to it, and how to think about using it in a way that is simple, practical and relevant to real life.</p><p><br></p><p>I also go into more detail on this in my book <strong><em>For the Long Run</em></strong>, which is now available on pre sale <a href=\"https://www.amazon.com.au/Long-Run-Operating-Recovery-Wellbeing/dp/1394434650\" rel=\"noopener noreferrer\" target=\"_blank\"><strong>here</strong></a><strong>:</strong></p><p><br></p><p><strong>In this episode, I cover</strong></p><ul><li>What creatine actually is and how it supports ATP and the body’s immediate energy systems</li><li>Why creatine is no longer just a sports supplement</li><li>The role creatine may play in brain energy, cognitive performance, fatigue and resilience under stress</li><li>Why women may synthesise and consume less creatine than men</li><li>Why creatine may become more relevant across the female lifespan, including the menstrual cycle, motherhood and perimenopause</li><li>How creatine may help during demanding seasons marked by poor sleep, high stress and mental load</li><li>Practical guidance on dosing, consistency, loading phases and gut tolerance</li><li>What type of creatine to look for and how to choose a quality product</li></ul><p><br></p><p><strong>Key Quotes</strong></p><p>“Creatine is one of the most overlooked tools in the conversation around women’s energy, fatigue and cognitive performance.”</p><p>“This is no longer just a sports supplement. It is increasingly being viewed as a tool for strength, resilience, vitality and long term performance.”</p><p>“This is not about a replacement for sleep because nothing replaces sleep, but it is a possible support tool when you are under more load than usual.”</p><p><br></p><p><strong>Timestamps</strong></p><p><strong>(00:00) – Why Creatine Deserves a Bigger Conversation</strong></p><p><strong>(04:10) – From Sports Supplement to Brain Energy Tool</strong></p><p><strong>(06:23) – What Creatine Actually Is</strong></p><p><strong>(07:55) – Why Women May Need to Pay More Attention</strong></p><p><strong>(11:40) – Creatine Across the Female Lifespan</strong></p><p><strong>(15:56) – Perimenopause, Midlife and Muscle Protection</strong></p><p><strong>(18:48) – How to Take Creatine</strong></p><p><strong>(21:30) – Loading Phase, Higher Doses and Sleep Deficits</strong></p><p><strong>(25:18) – What Type to Buy</strong></p><p><br></p><p><br></p><p><strong>Take the High-Performance Profile Quiz</strong></p><p><a href=\"https://jessicaspendlove.com/quiz/\" rel=\"noopener noreferrer\" target=\"_blank\">https://jessicaspendlove.com/quiz/</a></p><p><br></p><p>Everything about me can be found here:<strong> </strong><a href=\"http://www.jessicaspendlove.com/\" rel=\"noopener noreferrer\" target=\"_blank\">www.jessicaspendlove.com</a>&nbsp;</p><p><br></p><p>If you’re interested in having me as a speaker you can find out more here: <a href=\"https://jessicaspendlove.com/speaking/\" rel=\"noopener noreferrer\" target=\"_blank\">https://jessicaspendlove.com/speaking/</a></p><p><br></p><p>Follow me on Instagram: <a href=\"https://www.instagram.com/jess_spendlove_dietitian/?hl=en\" rel=\"noopener noreferrer\" target=\"_blank\">https://www.instagram.com/jess_spendlove_dietitian/?hl=en</a></p><p><br></p><p>You can find me on LinkedIn: <a href=\"https://www.linkedin.com/in/jessica-spendlove-64173bb8/\" rel=\"noopener noreferrer\" target=\"_blank\">https://www.linkedin.com/in/jessica-spendlove-64173bb8/</a></p><p><br></p><p>Want to contact me directly? </p><p>Email Jess@JessicaSpendlove.com</p><p><br></p><p><br></p><p><br></p>","author_name":"Jess Spendlove"}