How Women Should Take Creatine: Timing, Dosing, and the Brain Benefits No One Talks About

💌 Some things deserve more space than an episode allows. Join us on Substack for deeper dives, exclusive resources, and the nuance that actually helps you make sense of your health. 👉 https://proofpractice.substack.com/ Dr. Abbie Smith-Ryan breaks down the difference between a creatine loading phase (20g/day for five days) and steady 5g daily dosing, plus the water weight effect and why it shows up differently in women during the luteal phase. She also addresses the growing question of 5g vs. 10g for brain creatine saturation, particularly around perimenopause and brain fog, while being clear the research on that specific dose-response is still ongoing. The Proof of Practice: Where Science Meets Practice Hosted by the most respected names in women's health: Dr. Abbie Smith-Ryan, Amber Taylor, Gabby Reece, Dr. Gabrielle Lyon, and Dr. Stacy Sims, this show exists because women have been studied less, treated as afterthoughts, and given advice built for men. We're changing that. Every episode brings evidence-based, experience-backed conversations on strength, metabolism, hormones, longevity, and performance — for women, by women who've dedicated their careers to getting it right. No trends. No shortcuts. Just the proof that practice works. Listen and Subscribe: Apple Podcast: https://podcasts.apple.com/us/podcast... Spotify: https://open.spotify.com/show/033fm1E...