Creatine Needs Exercise; Dose and Safety

Welcome to Part 1 of our special bone health mini-series, featuring Dr. Jocelyn Wittstein, Dr. Jessica Shepherd, personal trainer Debra Atkinson, and PhD researcher Dr. Darren Candow.

In this episode, we discuss the impact of contraceptive use on bone health, especially in young women, and explore how underfueling and relative energy deficiency can contribute to serious bone health issues early in life. We highlight the strong connection between thyroid health and bone health, and clarify how frequently, how much, and how intensely we should strength train to best support our bones. We examine the potential long-term benefits of vibration plates, address concerns with current osteoporosis screening guidelines, and explain why assessing women’s bone health earlier is crucial. Finally, we review the latest research on creatine monohydrate and its promising impact on bone health.

I sincerely hope you enjoy Part 1 of this mini-series, which sets the stage for understanding lifelong bone health.

IN THIS EPISODE, YOU WILL LEARN:

• How underfueling, overtraining, and oral contraceptives can limit bone development 

• The value of strength training and impact-based exercise for preserving bone density, supporting metabolic health, and reducing fracture risk

• How even a few minutes of impact exercise per day can stimulate bone strength 

• How vibration plates can complement strength and impact training

• Why declining estrogen during perimenopause and menopause increases the risk of osteoporosis and fractures as women age

• The benefits of weight training, resistance exercises, Pilates, and water aerobics for improving bone density and maintaining muscle strength

• How creatine supplementation combined with resistance training or structured exercise can help preserve bone strength in postmenopausal women

• How creatine alone, without physical activity, shows no meaningful benefit

Connect with Cynthia Thurlow  

• Follow on X, Instagram & LinkedIn

• Check out Cynthia’s website

• Submit your questions to support@cynthiathurlow.com

• Join other like-minded women in a supportive, nurturing community: The Midlife Pause/Cynthia Thurlow 

• Cynthia’s Menopause Gut Book is on presale now!

• Cynthia’s Intermittent Fasting Transformation Book

• The Midlife Pause Supplement Line

Connect with Dr. Jocelyn Wittstein

• On the Duke Health website

• On Instagram

The Complete Bone and Joint Health Plan, co-authored by Jocelyn Wittstein, MD, and Sydney Nitzkorski, MS, RD, is available on Amazon and at Barnes & Noble, and from most bookstores.

Connect with Debra Atkinson

• On her website

• The Flipping 50 Podcast

• On Social Media: @flipping50tv

Connect with Dr. Jessica Shepherd

• Sanctum Med and Wellness

• On Instagram: Jessica Shepherd or Modern Meno

Dr. Shepherd’s new book, Generation M, is available in-store or online from Barnes and Noble or on Amazon.

Connect with Dr. Darren Candow

• On Instagram

• On X

• University of Regina

Featured Episodes

Ep. 467 Bone & Joint Health Tips for Women 40+ with Jocelyn Wittstein                             

Ep. 321 Muscle, Bone & Joint Health in Menopause with Debra Atkinson                   

Ep. 424 Menopause 101: Symptoms, HRT, and a Bio-Individual Approach with Dr. Jessica Shepherd

Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Dr. Darren Candow