The Creatine Conversation

Welcome back to The 94 Method.

Four sections. Four minutes. Every Sunday.

This week: a simple habit that can change how your day starts, the supplement that's having a moment for all the right reasons, a few trends shaping the future of wellness, and a reminder that your future is built by what you do today.

Let's get into it.

No phone for the first 10 minutes of your day.

Alarm off is fine. Then put it down.

No scrolling. No email. No news. No quick check of anything.

Ten minutes. That's it.

Here's what's happening in those ten minutes whether you know it or not. Cortisol spikes on purpose to wake you up. Dopamine is resetting to your baseline after a night of sleep. Your attention is, briefly, yours. Pick up the phone and you hand all of it over before your feet hit the floor.

The first input of the day sets the tone for the day. Make it anything else. Get ready. Do some breathwork. Get some morning sun. Sit with your own thoughts. Meditate.

Ten minutes. Then the phone is yours again.

Commit to it for this week.

See if your body wakes up differently.

Creatine. You’ve heard about it. Let me tell you what’s actually going on.

Your body already makes it. About 1 to 2 grams a day. You also get some from red meat and fish. Most of it goes to your muscles. Some goes to your brain.

Its job is simple. Energy.

Every cell in your body runs on ATP. That’s the fuel. When a cell works hard, a muscle, a thought, a heartbeat, it burns through ATP fast. It has to make more, or performance drops.

That’s where creatine comes in.

Creatine helps your cells regenerate ATP faster. The harder the cell is working, the more that matters.

Take 3 to 5 grams of creatine monohydrate a day and your stores fill up over time. That’s when the benefits start to show.

If you lift, this is the part most people know.

More reps. More strength. Better training output. Better recovery.

Creatine is one of the most studied supplements in the world, and the evidence for strength, power, and lean muscle is strong.

But here’s what most people are still missing.

Your brain runs on ATP too. Same fuel. Same problem.

When you’re tired, stressed, sleep deprived, or grinding through a long day, your brain has to keep producing energy. That’s when the fog kicks in.

Creatine may help there too. A 2024 review found improvements in memory and information processing speed, with the strongest upside showing up when the brain is under stress, like sleep deprivation or mental fatigue.

It works when your brain needs energy most.

There’s also a reason creatine keeps showing up in women’s health conversations lately.

Muscle and bone do not take care of themselves forever.

Starting in midlife, muscle becomes harder to keep. Bone density becomes harder to rebuild. Hormonal changes make both more noticeable, especially through perimenopause and menopause.

You cannot ignore it and hope it works out.

But you can train for it.

The tool is not creatine alone.

It is creatine plus resistance training. Together.

That is the part that matters.

For women in midlife and beyond, creatine paired with resistance training can support lean muscle, strength, bone health, and training quality. It is not a “gym bro” supplement. It is a longevity supplement that got branded the wrong way for twenty years.

If you are older, the same idea matters even more.

Aging muscle is not just about looking different. It is about independence.

Strength affects how you get off the floor. How you climb stairs. How you recover from a fall. How the last twenty years of your life feel.

Creatine plus resistance training can support muscle mass, strength, function, and potentially cognition in older adults.

It pairs with the one thing every person over 60 should be doing anyway:
resistance training in a controlled way.

How to take it:
3 to 5 grams a day.
Creatine monohydrate.
Mix it in water, a smoothie, or anything you choose.

It is not magic, but it is safe for most healthy people. Well studied. Easy to take. Useful for people who lift, age, think hard, or want to stay strong.

That is most of us.

As always, if you have kidney disease, take medication that affects kidney function, or have a medical condition, talk to your doctor first.

Creatine is becoming a billion-dollar category. The global creatine market was valued at roughly $1.4 billion in 2025 and is projected to grow rapidly through the decade as demand expands beyond athletes into longevity, brain health, and women's health. The gym supplement is becoming a mainstream wellness product.

The creatine startup boom continues. Create Wellness, the company behind creatine gummies, raised $20 million to expand distribution and product development. The company is betting that creatine will follow the same path protein took from niche sports supplement to household staple.

Menopause research is finally getting attention. Winona announced a new menopause research initiative aimed at addressing one of the most overlooked areas in healthcare. Roughly 6,000 women enter menopause every day in the U.S., yet research funding remains limited.

Longevity startup NewLimit hit a $3.1B valuation. The company, backed by Coinbase founder Brian Armstrong, raised $435 million to advance therapies designed to reverse aspects of cellular aging. Human trials are expected next year.

Better health rarely comes from one big decision. It comes from the small things you choose to do consistently.

A walk after dinner. A strength workout. A sauna session to unwind and recover.

The habits may seem small today, but they compound.

The way you move, feel, and live tomorrow is being shaped by the choices you make today.

That's the 94 Method. Small inputs. Done consistently. Over time, they change everything.

Move better. Feel better. Live better.

The 94 Method.

-SW