After the After – Part Two: The Supplement I Wish I’d Started Sooner

Julia — Thu, 31 Jul 2025 20:29:00 +0000

Let’s clear something up real quick: creatine isn’t just for bodybuilders or guys grunting in the squat rack. It’s one of the most researched, most effective, and safest supplements out there — and it can be a game-changer for women, especially in our 30s, 40s, and beyond.

If you’re working on building strength, preserving lean muscle, or recovering faster between workouts (hello sore legs), creatine is worth your attention.

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What Creatine Can Do for You:
• Boost strength and workout performance
• Help preserve lean muscle as we age (muscle loss accelerates after 30 — and even more post-40)
• Support better recovery and reduced soreness
• Enhance brain health and cognitive function (yes, it’s backed by science)
• Hydrate your muscle cells for better energy, endurance, and performance

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Let’s bust the biggest myth real quick.

MYTH: Creatine will make you gain weight or look bloated.
TRUTH: Creatine helps your muscles store more water inside the cell — not under your skin. This improves function and performance.
Will the scale go up a pound or two? Maybe. But it’s good weight — it means your muscles are well-fueled and functioning. Not fat. Not bloat. Not a reason to panic.

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REAL TALK:
I avoided creatine for way too long because I didn’t “want to get big.” Spoiler alert: you don’t just wake up bulky. What I did get?
Stronger. More toned. More confident.
My lifts improved. My endurance lasted longer. And the number of times I needed to lay on the floor post-leg day? Down.

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Bonus: Some studies even show that creatine can help support mood, cognition, and memory — especially helpful for women in perimenopause and menopause when estrogen drops can affect mental clarity and motivation.

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How to Use It:
Just 5g of creatine monohydrate daily — that’s it.
No loading. No cycling. No fancy blends. Just pure creatine.
Mix it into water, your greens, or your protein shake. It’s flavorless and mixes best with warm or room temp liquids.

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This is the creatine that I use…

Sports Research Creatine Monohydrate
• 5g per scoop
• Vegan, gluten-free, Informed Sport certified
• Mixes easily, no weird taste
Grab it here (ad)

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Bottom line: If you’re lifting, walking, or just wanting to feel stronger and protect your muscle as you age, creatine can absolutely be a part of your routine.

SOUND OFF:
Are you using creatine? Thinking about it?
Have questions? Drop them below — I’m happy to share what’s worked for me!

After the After — Part 1: Check Your Hormones

Julia — Thu, 17 Jul 2025 20:04:10 +0000

Let’s start here — because if you’re feeling exhausted, flat, or just not yourself after weight loss… it might not be “just life.”

It might be your hormones waving a white flag.
I didn’t realize how off mine were until I got them checked.
I thought I was just tired.
I thought my low sex drive was stress.
I thought my brain fog, poor recovery, and “blah” mood were part of getting older.

Turns out?

It was my hormones. And once I started addressing that? Everything changed.

Here are some hormone imbalance symptoms no one talks about enough:

Low (or nonexistent) sex drive
Exhaustion even after a full night of sleep
Weight gain or stubborn fat (especially belly or back)
Mood swings or irritability
Brain fog and forgetfulness
Anxiety or depression that feels hormonal, not situational
Dry skin or brittle hair
Night sweats or hot flashes
Insomnia or trouble staying asleep
Poor recovery from workouts
Feeling “puffy” or inflamed
No motivation or drive
Lack of muscle tone despite lifting
Sluggish digestion
Irregular periods (or none at all)
Feeling disconnected from your body or identity

If any of this sounds familiar — you’re not crazy, lazy, or broken. Your body might be telling you something.

So what did I do?

I got my hormones checked. Bloodwork. Full panels. And I looked beyond just my thyroid.

Key hormones to check:

Estrogen
Progesterone
Testosterone (yes, women need it too!)
DHEA
Cortisol
Thyroid (TSH, Free T3, Free T4, Reverse T3, and antibodies)
Vitamin D and iron (can impact hormone symptoms too)

Treatment options might include:

HRT (Hormone Replacement Therapy) – Bioidentical or traditional
Topical creams or patches – Common for estrogen/progesterone
Pellets or injections – Long-lasting support (often testosterone)
Lifestyle shifts – Sleep, stress, movement, nutrition
Supplements – Magnesium, DIM, Vit D, Omega-3s, adaptogens
Thyroid medication – If needed for hypo or Hashimoto’s

You don’t have to choose one path — but you do deserve to be informed.

What kind of doctor should you see?

If you’ve been told “everything looks normal” but you don’t feel normal — it might be time to find a functional medicine provider or hormone specialist. In my experience? A regular doctor often looks at whether your labs are in range. A functional doctor looks at whether your body is functioning well — and listens to your symptoms. You don’t want someone who just treats the numbers. You want someone who treats you as a whole person.

Real talk?

Your goal weight doesn’t mean much if you’re dragging through your days, avoiding intimacy, and feeling like a shell of yourself. Getting strong again meant checking my hormones, getting real about what I needed, and letting go of the idea that I could “tough it out.” Strength isn’t just about muscle. It’s about advocating for your health — and that starts here.

Next in the series: Creatine — what it is, why I was scared to try it, and how it changed my body + brain.