0:01 creatine the supplement Love by
0:04 bodybuilder Bros is now for the girlies
0:05 all over social media I'm seeing
0:06 Wellness girlies to Scientific
0:08 researchers promoting the benefits of
0:10 creatine specifically for women to see
0:12 if it's worth your time and money I've
0:13 done all the research for you to distill
0:15 the benefits how when and what type to
0:18 take debunk the myths and solve some of
0:19 the most concerning questions women have
0:22 about creatine AKA bloating and weight
0:24 gain we're going to look into some
0:26 brands that are taking over social media
0:27 array and I'm going to test it for 30
0:30 days let's go look what happened to my
0:39 God now why am I doing this number one
0:40 it is one of the most studied
0:42 supplements out there two I actually did
0:44 take it way back in the day I'm talking
0:45 like 10 years ago when my entire Focus
0:47 was just growing the world's biggest
0:50 butt which yeah if you guys see my
0:54 genetics yep nope but now I'm focused on
0:55 other things and I'm kind of sad that
0:57 back in the time all I cared about was
0:58 muscle growth so I didn't actually
1:00 monitor any other of the benefits that
1:02 could potentially happen for example
1:04 boost performance strength gains improve
1:06 recovery increase lean body mass Boost
1:09 energy improve cognitive function if you
1:11 watch my 2024 videos You'll Know Stress
1:13 Management and Recovery has been a
1:16 really big focus of mine classic type a
1:18 individual recovery is in my strong suit
1:20 and I'm hoping creatine is just another
1:22 thing in my toolkit I can use that helps
1:25 me mentally physically de-stress improve
1:27 recovery and just overall have more
1:29 energy and yeah let's see what happens
1:36 one okay I just finished a workout and
1:39 got to the office oh no the scoop isn't
1:42 at the top no here's my little method
1:44 you just kind of without dunking your
1:46 hand just rotate it till it appears come
1:50 on come on come on don't do this to me
2:01 no I got to perform surgery one
2:05 moment there we go Victory and now I'm
2:11 it one of the benefits of creatine is
2:13 it's Boost energy for workouts how
2:15 creatine works is it boosts ATB
2:17 production which your muscles use to
2:25 test no flavor
2:28 um just kidding um antic climatic talk
2:30 to you on day two day number two little
2:32 tip I decided to take this to me at work
2:34 and put it right in front of my desk to
2:35 remind me to take it cuz I won't lie
2:37 whenever I start a new supplement if
2:38 it's just like in my supplement cabinet
2:40 I won't remember I need to build a habit
2:41 so I'm just taking it at work right now
2:43 that was bad advertising I could barely
2:45 open my water
2:48 bottle day three I'm noticing no results
2:50 no bloating no nothing like I'm just
2:52 feeling good day four when I'm taking in
2:54 the day has just been naturally been
2:55 around breakfast time that's when it's
2:57 really sinking in and kind of think of
2:59 creatine as more of like a birth control
3:00 you're just trying to to saturate your
3:02 muscles it's like birth control in the
3:04 sense of you just need it in your system
3:06 versus something like caffeine you take
3:08 30 minutes before to Hype you up so the
3:10 time of day is most important when you
3:12 remember to take it and day seven going
3:14 into my rest day and guys I'm feeling
3:16 good dare I say I didn't need to take
3:18 the rest day I should I still will but
3:21 like I just felt energized like good
3:22 balanced now let's go into the
3:25 nitty-gritty about how much to take from
3:27 Dr Darren K Darren is a professor and
3:29 director of the Aging muscle and bone
3:31 health labat in the faculty of
3:32 Kinesiology and health studies at the
3:36 University of Regina in Canada Oh
3:39 Canada who is the main resource and some
3:40 other medical professionals I will quote
3:42 later the amount he recommends is 3 gam
3:44 a day is a great place for women to
3:48 start and you can slowly up 3.54 5 G and
3:50 this is how to reduce bloing that is one
3:51 of the biggest things and the reason
3:52 that stops a lot of women for w take
3:55 creatine is the sphere of bloating we'll
3:56 talk about weight gain later on but a
3:58 great way to diminish this is like you
4:00 ideally want to get up to 5 g a day at
4:02 least but just start with you know two
4:04 three do that for a couple days then
4:06 increase it and you can split it up
4:07 throughout the day cuz a lot of
4:09 discomfort can just be so much at once
4:12 so have one gram at breakfast one gram
4:13 at lunch and just like sprinkle it in
4:15 timing he recommends morning is fine
4:17 afternoon is fine do you need to cycle
4:19 that was a big thing in the bodybuilding
4:21 world is like cycling you do this Mass
4:23 dose and then you lower it there doesn't
4:24 seem to be any real benefits you just
4:26 kind of have to get it in your system
4:27 and once it's in your system it lasts
4:28 there for quite a few days so if you've
4:30 been taking it for 30 days and then you
4:32 go on vacation it is in your system for
4:33 quite a bit of time so you don't
4:34 necessarily have to take creatine if
4:36 you're just going on a weak vacation if
4:38 you've been consistently taking it now
4:40 in terms of what creatine he recommends
4:41 make sure it is monohydrate that is
4:43 closest to what our body naturally
4:45 produces and always make sure to have it
4:47 third party testing now this is really
4:48 important cuz one of the things that
4:50 also causes bloating and the bad side
4:52 effects of creatine is filler crappy
4:54 ingredients in it because the supplement
4:57 industry is a whole Topic in itself and
4:58 pretty much because it's not a food
5:01 product you don't like 100% have to say
5:03 what's in it it's confusing just know
5:05 that's why you need to sign third party
5:07 tested I always go for NSF certification
5:09 because then it is tested enough that
5:11 professional athletes can take it so
5:13 there no cross-contamination what is in
5:15 the bottle is what's in it and so if
5:16 you're going to do creating get a high
5:18 quality one otherwise it could be really
5:20 upsetting on your stomach and the brand
5:22 I choose for this was momentus they have
5:24 sponsored a video in the past but they
5:25 haven't for a long time which does make
5:27 me sad cuz I genuinely love it I was
5:29 like okay I won't take it personally I
5:30 took it
5:32 personally but I do love the product and
5:34 I buy it myself I tried to use my own
5:37 code it was no longer there another
5:39 brand I'd recommend is Thorn which both
5:41 have NSF certification and I love both
5:42 Brands day eight I want to talk about my
5:44 friend Amy's results my best friend
5:46 actually started creatine as well and
5:48 she's actually started a few weeks ahead
5:50 of me we decided to like do it together
5:52 she started ahead of me because I was
5:53 doing challenges I thought I might
5:54 contradict it but I thought I'd share
5:56 some of the results she's getting cuz
5:57 they're super interesting the results
5:59 she's seen so far she's feeling stronger
6:00 than gym and her muscles are appearing
6:02 Fuller she's just having really good
6:04 energy and the most intriguing thing for
6:07 me is her PMS symptoms seemed a lot less
6:09 severe on this cycle for her which I
6:12 find so fascinating I haven't had my
6:14 cycle yet while taking creatine and I'm
6:15 pretty lucky I don't really have too
6:18 severe of symptoms but that is so
6:21 fascinating cre it it is for the girlies
6:23 everyone's out here thinking creatines
6:25 for the bodybuilding Bros I'm like no
6:26 it's for the girls it's for our PS it's
6:28 for our brain for the booty looking
6:32 pumps P you're that girl is that girl
6:34 day nine we're going into week number
6:36 two and my current split is about three
6:38 workouts a week I kind of do a push pull
6:40 day and then a full body day in terms of
6:42 Weights I'm not doing any plaes or
6:43 anything like that right now because I'm
6:45 in Northern Sweden and we don't have
6:47 anything like that um and then just
6:49 trying to do a couple sessions of cardio
6:50 the pump
6:59 but on the weekend I love to go for HW
7:02 or walk which I say is a hike but as my
7:03 family is hikers it definitely isn't and
7:05 then a recovery day so let's talk some
7:08 more benefits of creatine one the second
7:10 benefit of creatine is muscle
7:11 performance creatine helps improve
7:13 exercise and sports performance by
7:15 increasing muscle creatine levels two
7:16 muscle growth and strength [ __ ] has
7:19 about 10 to 12 mechanism steps that may
7:20 improve muscle mass strength endurance
7:22 and recovery but this is not a steroid
7:24 it's not going to allow you to go above
7:27 your genetic limits that's one of the
7:28 difference like steroids are going to
7:29 allow you to go way past it it's just
7:31 going to help you optimize to get there
7:33 there faster and more efficiently and
7:35 speaking of Haw girl walks which I do
7:36 mainly for my mental health let's talk
7:37 something the mental health not just
7:39 physical benefits first we need to know
7:41 exercise versus the Mind One you need to
7:43 be at least walking or working out it
7:44 seems not to have any benefits if you're
7:47 not doing exercise in terms of your neck
7:48 down so if you're someone who's
7:50 sedentary and you want physical benefits
7:51 if you're not at least going to walk or
7:53 work out there doesn't seem to be many
7:55 bad events but there is some for the
7:58 neck up in your brain above the neck AKA
8:00 your mind we need longer term and larger
8:02 dosages about 4 gram a day for a few
8:05 months to 20 g a day for shorter term to
8:07 really get the brain benefits due to the
8:09 blood brain barrier muscles love sucking
8:11 it up versus the brain so they're going
8:12 to suck it up first there's brain
8:14 benefits for healthy people however
8:16 those with concussions depression
8:17 anxiety and other brain issues usually
8:19 have a creating issue in their brain
8:21 already so that's why there's a benefit
8:23 there is theories for like Ms and
8:25 Alzheimers like it makes sense the
8:26 science Bean greetin that it would help
8:27 but there's been no studies that
8:29 directly correlate it so it's kind of
8:31 like like hopefully it makes sense it
8:33 would but we can't directly say creatine
8:35 helps Ms or Alzheimer's halfway through
8:36 this I'm feeling good I'm feeling good
8:38 physically but let's talk cognitively
8:41 day 15 I'm trying to learn Swedish say
8:44 hey F Min and I'm going to be honest if
8:47 I have one subject I really really
8:49 struggle it's languages the math
8:52 Sciences all that good good music good
8:54 language is so hard for me so I need a
8:55 lot of cognitive ability to learn a
8:57 second language also I'm an adult now
9:01 and this front of cortex is formed dang
9:03 and I like to think this will make me
9:05 smarter but it's more of a combat's
9:07 decline a cognitive processing
9:09 associated with aging versus just making
9:11 you smarter which is benefit number two
9:13 mood and memory for women it improves
9:15 mood and memory due to our natural lower
9:17 levels of creatine vers men benefit
9:19 number three creatine is potentially
9:21 beneficial for our mental health and
9:22 benefit number four brain function
9:24 creatine may help with neurological
9:26 function including anxiety depression
9:28 and concussion recovery and may help
9:29 those experiencing sleep dep probation
9:32 so here is a direct quote from Dr Lynn
9:34 taking creatine supplementation can also
9:35 help with tasks involving the frontal
9:37 cortex such as learning memory and
9:39 attention according to nutrients report
9:40 it can help reduce mental fatigue in
9:42 healthy adults similar to how it can
9:45 help mitigate age related loss of muscle
9:46 mass a combination of creatine
9:48 supplementation and physical activities
9:50 is one of the most effective ways to
9:52 combat decline in cognitive processing
9:54 associated with agene so for my
9:56 understanding with all this is people
9:58 who have things like concussions and
9:59 some brain injuries why could help is
10:02 cuz they have a creatine issue already
10:04 so that could be a benefit then also it
10:06 can help with longer term things so it's
10:09 less of a healthy individual shortterm
10:10 it's going to make you smarter for a
10:11 test and it's a bit more of like
10:14 long-term health and wellness which
10:16 ain't sexy there's no quick before and
10:18 after with that it did not make me learn Swedish
10:20 Swedish
10:23 instantly that sucks first Swedish
10:25 lesson done after about 2 weeks of
10:27 creating I'm feeling good I haven't
10:29 noticed any significant bloating or
10:30 anything like that if anything I'm just
10:33 suddenly having good energy I was sick
10:35 in January so I'm also coming back from
10:36 that so naturally I'll have more energy
10:39 cuz I'm just not fighting a virus in me
10:40 but halfway through and I have no
10:42 complaints from
10:45 creatine I've really started with like
10:47 slow like 3/4 of a gram twice a day so
10:50 really 1.5 gam and so I'm at about just
10:53 over 2 g a day this week move up to 3 G
10:54 and hopefully by the end of the month be
10:56 working way up to five Grands and I've
10:58 just been sprinkling it in things my one
11:00 friend was telling me the creatine is
11:02 not as effective if it sits in water I'm
11:04 not sure I need to look into this and
11:05 I'll let you guys know but I'm
11:07 reestablishing my plan now before I was
11:09 just dumping it in my water and drinking
11:10 it and now I'm just going to dump it in
11:12 a little bit of water and chug it right
11:14 away instead of it just sitting in my
11:16 water bottle AK the opposite of what I
11:18 just did going into week three of
11:20 workouts with it I'm feeling good I'm
11:21 feeling the pump that's the biggest
11:23 thing I've seen no bloating I've seen no
11:24 water retention there was odd times
11:27 where I took a bit more or my tummy felt
11:29 like a little funky but I haven't felt
11:31 any water retention but I was like my
11:33 muscles feel full like it's the pump and
11:34 it's not like I'm suddenly walking
11:36 around and I've like bulked up muscles
11:37 it's just more of like when I'm actually
11:39 lifting weights the pump it just feels
11:42 full and nice and guess what ladies you
11:43 might be like oh the pump the pump also
11:45 includes your booty it's not just biceps
11:47 which let's talk myth safeties and
11:49 concern do you gain weight from creatine
11:51 the first week you take it there's often
11:53 water retention which is yes technically
11:55 a little weight gain so if you're going
11:58 to the beach tomorrow it's probably not
11:59 the best time to take creatine for the
12:01 first time but that water retention is
12:03 what makes your muscles look fuller and
12:06 several metaanalysis say if there is
12:08 weight gain it is in muscle and not body
12:11 fat let's just think logistically people
12:12 you're not eating excessive calories
12:14 from this there's no way it's going to
12:17 suddenly gain extra fat the only thing
12:19 is potentially because it's improved
12:20 ability in ATP and muscle production
12:22 some of that calories that would maybe
12:24 go to fat might go to muscles more I'm
12:25 not saying directly that but it's more
12:27 of like your muscles are more optimized
12:30 to use your calories think of it that
12:31 way that's not exactly it but that's a
12:33 way to kind of maybe neglect the fear
12:35 that women have that this is instantly
12:37 going to make you bloated bigger just
12:39 think of like no it's more likely just
12:42 fueling all the energy you take in
12:44 towards your muscles logistically think
12:46 it's not like an extra 3,000 calories
12:47 you're consuming from the creatine
12:49 there's like no calories in it like
12:51 there there's no physical mechanism that
12:53 it would make you gain fat so did it
12:55 make me bloated no maybe the first day a little
12:56 little
12:58 bit but honestly it was gone so fast I
13:00 don't even remember it and my weight
13:03 stayed pretty consistent throughout this [Music]
13:19 [Music]
13:21 challenge now let's go into day 22 and
13:23 it's the last week of training before
13:26 PMS hits and energy is still great I am
13:28 working on a cycle syncing video but
13:30 this actually really aligned with it
13:32 like I felt great energy I was aligning
13:33 my hardest workouts with the place in my
13:36 menstrual cycle and like I just felt
13:38 very balanced in terms of like my
13:40 women's hormones I'm not saying hormone
13:42 balancing I just mean like mentally
13:44 physically I was not in the extremes and
13:46 speaking of menstral cycles and women we
13:48 got to talk another benefit of creatine
13:50 specifically for women bone health
13:52 creatine May improve bone density
13:53 especially benefiting young and
13:55 postmenopausal females combining
13:57 creatine with the resistance training or
13:59 walking has demonstrated benefits Within
14:01 effective dose around 8 gram a day
14:03 benefit number two recovery creatine has
14:05 anti-catabolic and anti-inflammatory
14:07 properties which may speed up cellular
14:08 recovery allowing for more frequent
14:10 training it may help with concussions as
14:12 well we don't know for sure because
14:14 that's a tough thing to study cuz in
14:16 essence that means you have to find a
14:17 whole bunch of people to take creatine
14:18 and hope they get
14:20 concussions so that's why sometimes
14:22 studies like that are a little tricky
14:23 the best thing we could probably do is
14:25 like get a whole bunch of University
14:28 athletes on Creatine and unfortunately
14:29 yes football ERS will indeed get
14:31 concussions at some point so but that's
14:33 it's just
14:35 like sometimes like why do we have
14:36 studies and I I'm guilty of saying that
14:38 and then you hear it you're like oh yeah
14:39 that's kind
14:42 of morbid like woo Johnny got a
14:44 concussion test him
14:47 up but it's good for Johnny but still
14:49 not the concussion the the anyways
14:52 speaking of bone health recovery here is
14:54 how my body's looking and my muscles
14:57 approaching in day 22 to 25 of this
15:00 Challenge and like I feel I'm looking
15:01 good like not that much different but
15:03 definitely no like negative effects like
15:05 I'm not Sly the Michelin [Music]
15:23 [Music]
15:26 Man but now for one things I'm also most
15:28 intrigued about nothing makes me feel
15:30 worse than J leg and one benefit is
15:32 actually sleep deprivation if you're
15:34 doing shift work jaet leg or cramming
15:36 for a test it seems to reduce the amount
15:37 of sleep you need to perform at full
15:40 capacity it decreases oxidized stress in
15:42 the mitochondria clearing of the garbage
15:44 we have when sleep deprived note this is
15:46 for acute not chronic so if you're
15:48 someone who's like chronically sleep
15:49 deprived it's not going to fix you but
15:50 if you suddenly just got a cramp for a
15:52 test or hop on a plane back to Vancouver
15:53 it could be
15:59 beneficial so I'm headed back to um
16:01 Vancouver it's early going to show you a
16:03 little thing from Dr Stacy Sims and she
16:05 talked about actually during our
16:08 menstrual cycle we lose like 8% of I'm
16:10 going to put the exact stat here I don't
16:12 remember off top of the head like 8%
16:15 blood volume oxygen something like that
16:17 and so it's really important to hydrate
16:20 in that part of your cycle so in this radial
16:22 radial
16:26 thing cuz I can drink water but also
16:28 electrolytes so I always carry these
16:29 with me
16:37 here and honestly that's my only thing I
16:40 really care about when flying everything
16:41 else I I used to be so strict but I'm
16:44 also like yeah your body will adapt but
16:46 it the one thing hydration if I don't do
16:49 this I will have such bad headaches
16:52 flying so easy and then you don't have
16:54 to buy an overpriced Gatorade for like
16:57 $8 in there it's like they're Buck 50 a
17:00 piece and put it in your
17:01 and why is element my favorite
17:03 electrolyte because of a th000 milligram
17:06 of sodium 200 Mig of pottassium and 60
17:09 mg of magnesium it tastes
17:11 delicious and honestly this is when I
17:13 usually put my creatine in I picked a
17:15 neutral flavoring creatine so I could
17:16 put it in my yogurt and other little
17:18 things but honestly mostly I just dumped
17:19 it in with my electrolyte which tastes
17:21 delicious and the benefits improved
17:25 energy reduce muscle cramps that fog if
17:26 you're someone who has athletic you're
17:28 sweating and when you sweat you lose
17:30 electrolytes so a lot of you watching
17:31 are in the fitness wall this world and
17:32 so you should definitely consider
17:34 looking into having an electrolyte
17:36 supplement because yes drinking water is
17:38 important Christina go drink some water
17:40 but with that water you got to make sure
17:41 to add some electrolytes in it because
17:43 when we sweat we also sweat out things
17:45 like salt that's why you're sweat tastes
17:47 salty and my favorite electrolyte is
17:49 element I use it everyday I love it it
17:51 tastes delicious my favorite is the
17:52 Citrus grapefruit and also the salt
17:55 chocolate when it's cold outside it's so
17:56 nice and warm and of course I'm not
17:58 going to tell about it and not give you
17:59 guys a code if if you go to drink
18:01 element.com you'll get one of their
18:03 sample packs with your purchase this is
18:05 a great way to try all eight flavors or
18:07 share with a salty friend once again
18:21 Kelty first workout back and I was
18:23 feeling great like I hate to admit like
18:26 how good I felt after this workout
18:28 normally the jetl throws me off my sleep
18:29 was consistent I just felt really good
18:31 but no it didn't solve me uh from going
18:33 out with my friends I'm back in
18:34 Vancouver and one of the
18:37 underappreciated benefits of creatine
18:39 I've learned is it helps with jet leg
18:41 and I am going to be the best test
18:44 subject ever for this cuz why just flew
18:46 back Sweden to Vancouver and this
18:47 weekend is going to be a challenge cuz
18:49 my best friend is flying to Vancouver
18:50 for my other best friend's birthday so
18:52 what it's girls night like normally I'm
18:54 going to be tired at like 9:00 p.m. but
18:56 Saturday we're going out for sushi
18:59 Sunday we're going out dancing and I
19:01 have to film a YouTube video
19:04 Monday so you know my cognitive
19:05 abilities have to be pretty good
19:07 normally I'm miserable this is happened
19:08 before like I'm at the club being like
19:11 Oh yeah yeah at like 9: and then I can't
19:12 function Monday so if I'm able to
19:14 function properly Monday after a girl's
19:16 weekend being jet legged
19:20 creatine put it in the tap water [Music]
19:49 [Music]
19:52 it is 1 a.m. I'm ja L I'm getting home
19:54 from one of my best friend's
19:56 birthdays and we're going to see I'm
19:58 going to be sleep deprived I got to be a
20:01 at 5:00 a.m. so if I feel great tomorrow
20:05 catin is the best thing ever doubtful
20:08 okay first 2 days I won't lie I had no
20:10 jet leg symptoms and I didn't really do
20:11 anything to get ready except the
20:13 creatine so there might be something
20:15 about this sleep deprivation but it
20:17 didn't save me from a hangover so it's a
20:18 reminder creatine's great but it's not
20:22 like going to fix all your problems I'm
20:25 still susceptible to Hangovers but I'm
20:27 also here at the office the day after
20:30 going out so
20:32 now yes creatine taking is all over
20:33 social media but let's talk about some
20:35 of the specific Trends I've seen number
20:37 one using creatine as skincare there
20:39 might be some benefits but how creatine
20:43 is beneficial is really intercellular
20:46 intercellular wow inter cellular there
20:49 we go and that's just hard to just get
20:53 topically versus ingesting it so there's
20:55 just no proof so it could work but
20:57 you're gambling versus something that's
20:58 like super studied like a vitamin C or a
21:01 retinal number two array supplements
21:02 which stay tuned at the end of the video
21:06 I did test M as a little bonus array I
21:08 see it everywhere they have super models
21:10 testing it's everywhere but I'm going to
21:11 do his little bonus at the end of this
21:14 video after 30 days I'm loving momentus
21:15 let's talk about why I loved it
21:17 specifically before we jump into me
21:19 testing array is number one it's a
21:20 creatin monohydrate this form has been
21:22 studied the most and most people get the
21:24 least negative side effects from it AKA
21:26 less likely to blow two third party
21:27 testing which is something you want to
21:30 look for I also always check for the NSF
21:32 certification or informed choice and
21:33 number three check if there's additives
21:35 or other ingredients as that is what
21:37 could be the negative causes of it and
21:40 four how much to take according to Dr
21:42 Stacey Sims you can take three to five
21:43 grams a day seems to be beneficial for
21:45 women especially physically now there's
21:47 some cognitive events when you take up
21:49 to 20 grams for a shorter period of time
21:51 but most of you are going to be fine
21:53 with just that 3 to five after 30 days
21:56 what are the pros I found one reduce jet
21:58 leg two improve energy for workouts
22:00 three three the pump was better four I
22:02 don't know but I'm hoping longterm this
22:04 helps with my bone density it's I'm
22:06 really working on improving and I'm
22:07 actually going to be doing a video
22:09 eventually in several months or maybe a
22:11 year about like my omega-3 cholesterol
22:12 and bone density cuz those are three
22:14 things that I just was not happy with it
22:16 so I'm doing a lot of things to help
22:17 with it and now creatine is one of those
22:19 things I'm adding in and you know 6
22:21 months a year I'm going to follow up and
22:23 see if that improved my bone density and
22:24 unfortunately that side you can't really
22:27 change in just 30 days now the cons one
22:29 the cost you know it's not fore free two
22:31 the availability of blood work ideally
22:32 you could get blood work take it and
22:34 then see how it affects you cellularly
22:36 all you have to go off is like I felt
22:38 good or not and that was really it and
22:40 here's who I think should be taking it
22:41 as a personal opinion from what I've
22:43 seen not as a doctor number one first
22:45 talk to your doctor especially if you
22:48 have specific health concerns two women
22:50 it has so many benefits for us in terms
22:52 of just having energy throughout our
22:54 Cycles energy for workouts we can
22:56 actually get more benefits from creatin
22:59 than men according to people like Dr and
23:00 Dr Stacy Sims if you're someone that
23:02 wants to focus on bone density Sports
23:05 Performance or muscle growth now also
23:06 there are some studies if you're someone
23:08 dealing with anxiety depression and
23:09 potentially the side effects from the
23:12 medications you take from having any of
23:13 those disorders once again talk to your
23:15 doctor before you consider it just if
23:17 you have that it's something to look
23:19 into next if you're vegan or vegetarian
23:21 most vegan diets it's really hard to get
23:23 foods that are naturally high in [ __ ]
23:25 cuz yes you can get [ __ ] from food so
23:26 if you're someone who's a vegan or
23:27 vegetarian who you know you have to
23:29 supplement vitamin B12 another thing
23:30 that could really help you is
23:32 supplementing creatine so yes you can
23:34 get creatine from whole food sources
23:37 like beef pork poultry salmon and other
23:39 meats but yeah meat and groceries are
23:40 expensive so a lot of people might not
23:42 be buying as much meat or unfortunately
23:44 lesser Quality Meat so this could be one
23:46 of those times when supplementation is
23:48 great like yes ideally you get
23:49 everything from whole food sources
23:51 that's the dream but guess what we're
23:53 busy time groceries are expensive so
23:55 sometimes supplementing can actually be
23:57 more cost-efficient beneficial and just
23:59 like filling gaps in your diet and that
24:01 is why once again it's a supplement it
24:03 supplements something now my thoughts
24:05 moving forward as someone who's really
24:06 focused on improving their bone density
24:08 something us women will naturally lose
24:09 as we get older anyways and it's just
24:11 saying I want to optimize I will be
24:13 continuing this I will now kind at 5
24:15 grams a day and ideally I can even work
24:18 up to eight grams I might try but after
24:20 this time I experiened no negative side
24:24 effects from the momentus or the ray my
24:26 fashion icon that lives rentree in my
24:27 head and this is my entire pin dress
24:30 board is Elsa husk I absolutely love
24:32 herself she's just a dream so you bet
24:34 your ass I was geeking out that what
24:35 happens in the middle of this challenge
24:38 is I'm testing creatine Elsa husk and
24:41 Jasmine Tok suddenly array creatine
24:43 models I was like my fashiony world and
24:45 my fitness e world were like combining
24:47 fores I'm like wo anyways Mor the story
24:48 I just thought it was a little fun
24:49 you're probably getting bombarded with
24:51 ads regardless I know because you're
24:53 watching this video and how Al of rooms
24:55 work you're about to be bombarded by
24:57 creating ads by this brand aray I've
24:59 mixed emotions but aray I do like some
25:01 of their products I've used they have a
25:02 little bit sometimes problematic
25:04 marketing I'm going to do a full video
25:07 on it but they released a tone creatine
25:09 and I'm going to test it see if you guys
25:10 are worth it cuz I know you're about to
25:12 get ads so we know momentus we know big
25:15 fan science-based we'll go over the
25:16 formula in a bit but right now we're
25:18 just here to taste the gummies now I'm
25:20 going to be honest I'm really team gummy
25:23 supplements now sometimes they're not as
25:25 effective but you know what is effective
25:27 the fact you take them if it's gummy if
25:29 it tastes good
25:31 I'm going to take it ooh they're they
25:33 kind of
25:35 raspberry now I do have a complaint
25:36 they're 5 GS which is how much I'm
25:38 taking today but I like to split it up
25:40 so I'm about to eat oh oh I'm just
25:43 kidding let's look into this ah for
25:45 Gummy actually I take it back I thought
25:48 one gummy was 5 G four gummies is 5 G so
25:51 each gummy is 1.2 G of creatine I like
25:52 this that's actually nice if you're
25:54 someone who wants to past it out I've
25:56 been just like slowly trying to past out
25:57 the powder I'm going to do it right now
26:04 M it's not a Sour Patch Kid but I will
26:06 gladly be taking those it's a little
26:14 pending I just took day three of the [Music]
26:21 [Music]
26:24 r don't mind me I just got micro
26:26 needling done um creatine will not make
26:28 you look like this in terms of the
26:30 ingredients in Array monohydrate which
26:33 we love it has Ginger and some
26:35 postbiotics ginger can be helped with
26:37 the upset stomach which I love but just
26:40 know probiotics sometimes cause bloating
26:41 cause a little bloating discomforting
26:43 cuz it's introducing something you to
26:45 the gut and then after a couple days it
26:47 helps cuz you built it if you have a
26:48 little bit of bloating with this I would
26:50 actually not think it's the [ __ ] I
26:52 would think it is the postbiotic but
26:54 that's actually what will help with the
26:55 bloating long
26:57 term should I put this at the start of
27:00 the video like
27:01 I'm I'm going to clickbait right now I'm
27:05 sorry look what happened to my face oh my
27:06 my
27:09 God I'm sorry I had to do it it's so
27:12 funny yes micro final thoughts are array
27:14 I love it it tastes good it seemed
27:16 effective but I will say there is not as
27:19 much certification on AR Ray there's no
27:21 NSF certification what they do have is
27:23 it says it's manufactured in the USA at
27:27 a GMP and FDA certified manufacturing
27:28 plant the likelihood it's okay it's not
27:31 overseason unknown but just realize
27:33 there is a risk compared to something
27:35 like momentus so for that reason I will
27:37 be leaning more towards momentus but
27:39 this is fun I enjoyed taking it I saw
27:41 similar benefits personally just
27:42 realized there's a bit more of a risk
27:46 taking science-based enjoyment a bit
27:50 more enjoyment on array a bit boring on
27:52 momentus momentus very certified array
27:54 not as certis fied but one little thing
27:56 to know about certifications just
27:57 because a product isn't certified
27:59 doesn't mean it wouldn't pass it I will
28:01 give benefit to a lot of companies is
28:03 it's a long process to get that NSF
28:05 certification it's a lot of money it's a
28:07 lot of years so it takes time so that's
28:09 why it's so respectable when a brand has
28:11 it there is sometimes brands that would
28:14 pass it but they don't have it but once
28:15 again that's a
28:17 risk we actually have some breaking news
28:19 on this I just finished editing this
28:21 video and James Smith just released a
28:24 video is this the supplement industry's
28:25 biggest scam yet I'm going to link it
28:26 below cuz I don't want to rip off his
28:28 video but he got some creatine gummies
28:31 tested that claimed 1.2 G of creatine
28:35 per gummy they came back significantly
28:37 less and the worst part about that is
28:38 typically these gummies are more
28:40 expensive than the powder and this right
28:42 here just proves my point with the
28:44 supplement industry and testing and this
28:47 is the risk you take when you take a
28:49 supplement that doesn't have multiple
28:51 layers of certification there could be
28:53 things not labeled there could be
28:55 insignificant dosages once again this
28:58 isn't for array he did this for overload
29:00 not saying aray is doing this or not but
29:01 right now I don't I don't know I don't
29:03 have that answer for you I do like James
29:05 Smith went and got it tested so yeah go
29:06 check out his video if you want a bit
29:09 more about that and I'm loving creatin
29:10 I'm going to take it moving forward it's
29:12 just going to be in the rotation
29:13 sometimes I'll get lazy and fall off it
29:16 but honestly the benefits long term
29:18 definitely outweigh the two days you
29:20 might have of a little bit of bloating
29:21 and then just make sure to look for San
29:24 L mono hydrate and honestly approved for
29:25 women but once again talk to a medical
29:26 professional if you have anything
29:28 specific but for us on General no need
29:30 to fear the only thing you have to fear
29:32 is you might just have a bit more of a
29:34 booty pump you know that tone that tone
29:36 look yeah oh my God you might
29:37 accidentally tone yourself cuz you can't
29:39 accidentally get bulky as a woman that's
29:41 pretty tough pretty D tough cuz once
29:43 again this is not a steroid you have
29:46 creatine in your body you got it and
29:48 it's just about optimizing that but I'd
29:49 love to hear down in the comments any of
29:51 you that have an experience with
29:52 creatine one of my favorite things about
29:54 this channel is like there's almost like
29:55 a review section in the comments you can
29:57 see other people's opinion cuz once
29:58 again this is me this is is what worked
30:00 for me some people might say a ray or
30:01 MST didn't work for them or they'll have
30:03 a different brand they loved they might
30:05 be more of a thorn girly or they might
30:06 have been like wow creatine did this and
30:08 this oh I should mention I never broke
30:11 out and my hair looks fine so definitely
30:13 no skin issues like that but more of the
30:15 story have a great day go p a dog love
