Articles
Evidence-based guidance on creatine, protein, electrolytes, and women's health during perimenopause and menopause. Every claim traced to published research.
Creatine for Women: What the Research Says (Not What Instagram Says)
What does the research actually say about creatine for women? A physician reviews the evidence on safety, dosing, muscle, bone, brain, and mood - with real study data.
Do Electrolytes Actually Prevent Cramps? What 10,000+ Ironman Records Say
A physician reviews 30 years of Ironman medical data and the latest RCTs on electrolytes and cramps. The answer is not what the supplement industry tells you.
The Salt Myth: When Sodium Supplementation Helps and When It Does Not
Sodium supplementation advice varies wildly. A physician explains the J-shaped risk curve, who actually benefits from extra salt, and who should avoid it.
Pink Himalayan Salt Is Not What You Think It Is
Lab analysis found mercury and lead in pink Himalayan salt. A physician explains why iodized table salt is the better choice and the mineral math does not work.
Hydration Beyond Water: What Women in Mid-Life Need to Know
A physician explains why plain water is not always enough, how menstrual cycle and menopause change hydration needs, and the real risk of drinking too much.
Does Creatine Cause Hair Loss? A Physician Looks at the Evidence
A physician reviews the evidence on creatine and hair loss. The concern traces to a single unreplicated study in male rugby players. Here is what the science actually shows.
Creatine and Mood: Can It Help With Depression in Women?
Emerging research suggests creatine may support mood when used alongside antidepressant therapy. A physician reviews 5 RCTs, brain energy metabolism, and what this means for women.
How to Start Taking Creatine: Dosing, Timing, and What to Expect
A physician's guide to starting creatine: 3-5g/day, no loading needed, any time of day. Monohydrate is the only form that matters. Here is exactly what to expect.
Women Carry 70-80% Less Creatine Than Men. Here Is Why That Matters
Women carry 70-80% of male creatine stores due to lower muscle mass and less dietary creatine. Lower baseline means supplementation provides proportionally greater benefit.
Most Women Are Under-Eating Protein. Here Is How to Fix It
The RDA for protein was based on sedentary men. Isotope tracer studies show women need at least 1.2g/kg. Here is the science, the targets by life stage, and how to actually hit them.
Why Protein Without Resistance Training Does Not Build Muscle
A 2026 RCT proved it: whey protein without resistance training produced no muscle improvement. Protein is the fuel, but training is the signal. Here is the evidence.
Collagen vs Whey Protein: Why Your Collagen Does Not Count
Collagen is great for skin, hair, and nails. But it does not build muscle. Here is the amino acid science behind why collagen does not count toward your daily protein goals.
How Much Protein Do Women Over 40 Actually Need?
The RDA is too low. Here is the evidence-based protein dosing ladder for women over 40: 1.2g/kg floor, 1.6g/kg target, up to 2.2g/kg for perimenopause and GLP-1 users.
The Protein Leverage Effect: Why Perimenopause Cravings Make Biological Sense
Perimenopause cravings are not a willpower failure. Declining estrogen drives muscle breakdown, creating amino acid signals your brain misreads as carb cravings. Here is the biology.
Magnesium for Women: Why Form Matters More Than Dose
Not all magnesium is the same. Magnesium glycinate crosses the blood-brain barrier for sleep support. Oxide is a laxative. Here is what women over 40 need to know about magnesium forms.
What Is Perimenopause? A Physician's Guide to the Transition Nobody Explained
Perimenopause starts in your mid-40s and lasts 2-8 years. A physician explains the SWAN study data on hormones, body composition, brain fog, hot flashes, and what actually helps.
Why Your Body Changed in Your 40s (And Why the Scale Is Lying)
Your scale weight may not change during perimenopause, but your body composition is shifting dramatically. SWAN study data on lean mass loss, fat redistribution, and why DEXA beats BMI.
Perimenopause Brain Fog: What the Research Actually Says
Two-thirds of women report brain fog during perimenopause. Research shows measurable cognitive declines that recover postmenopause. Here is what the data says.
The Protein and Resistance Training Playbook for Women Over 40
The RDA for protein is too low for women in perimenopause. Isotope tracer studies show you need 1.2-1.6g/kg/day, combined with resistance training.
Sleep, Mood, and Anxiety in Perimenopause: What Is Normal and What Is Fixable
40% of women experience mood disturbance during perimenopause. Progesterone drops first, driving insomnia and anxiety through GABA receptors. Here is what the evidence says.
What Every Woman Should Know About Bone Loss After Menopause
Women lose up to 50% of trabecular bone and 30% of cortical bone in the 20 years after menopause. Hip fracture kills 20% within a year. Here is the evidence on prevention.
Visceral Fat in Menopause: Why It Happens and What Actually Helps
Visceral fat jumps from 8% to 23% of total body fat in a 2-year window around menopause. This is estrogen-driven, not diet-driven. Here is the research.
HRT in 2026: What the Evidence Supports and What It Does Not
HRT: proven for hot flashes and bone, not proven for heart disease or Alzheimer's prevention. A physician reviews WHI reanalysis, FDA changes, and what the evidence says.
Resistance Training for Menopausal Women: The Single Most Important Exercise
Resistance training is the single most effective non-pharmacological intervention for muscle, bone, and metabolic health after menopause. Only 19% of women do it.
The Menopause Supplement Stack: What a Physician Actually Recommends
A physician reviews menopause supplements: creatine, protein, magnesium, vitamin D, calcium, omega-3. Plus what does not work: collagen for bone, black cohosh, and more.