Regan Jones 0:00
Hey there podcast listeners. Before we jump into today’s episode, I want to give you a quick preview into a new subscription box that I got to try out that I think that you might enjoy. So you know, based on the fact that I’ve recently launched this baking life.com that I love to bake that website contains everyday baking recipes, gluten free baking recipes, and low carb baking recipes. But I know not everyone enjoys baking from scratch or baking recipes. Although the recipes up there are very, very easy. Sometimes you just want to have something to pop in the oven and have it come out and seem as if you spent so much time creating it and it has that homemade freshly baked feel to it. But you don’t want to spend the time preparing it and that is where wild grain comes to the rescue. Wild grain is the first bake from Frozen delivery service. They have sourdough breads, artisan pastries and fresh pasta. And my family got an opportunity to try some of their frozen baked goods recently, and they are amazing. We tried their croissants, we tried their raspberry biscuits, and then of course their sourdough bread and all were phenomenal. So for listeners of This Unmillennial Life, you have the opportunity to sign up through the link in the show notes for $10 off your first box and free croissants in every box moving forward simply by using the code Regan Jones rd at checkout and again, there is a link in the show notes. Now let’s get on today’s episode.

If your skin doesn’t know whether to break out or wrinkle if you’re caught between planning the third grade class party and researching retirement plans or if you want to work out but the idea of CrossFit makes your 40 Something knees a you’ve come to the right place. Welcome to This Unillennial Life.

I’m your host Regan Jones and welcome to today’s show. So I believe that I may have given you a preview over the last couple episodes that I am working on an episode about glutathione which is the master antioxidant. It’s an episode I’ve been working on for a while. And I almost released it to you today. But today’s guests joined me just last week for this interview. And it was such compelling information on a topic that I think tends to come up like I think that there are more questions about creatine for women right now than there are necessarily glutathione for women. Although I’m going to tell you once you hear that episode, you’re going to be hooked on how important that topic is as well. I thought I would just go ahead and give you this episode today my interview with Jenna Braddock where we are talking about creating for women go ahead and give you something that may actually be on your mind. And I will give you a preview that earlier today I recorded an interview with a physician on the topic of GLP one agonist you may not know what that is. So I’ve thrown out glutathione GLP one agonists and thrown out some big terms today. But you may recognize one of the more popular brand name drugs in that GLP one agonists category and that is ozempic. And so I’ve got that interview coming up for you as well. So a lot of good stuff. Stay tuned for all those episodes. But briefly before we get into today’s episode about creatine for women, let me tell you about today’s guest. If you’ve been a longtime listener of the show, you’ve heard Jenna on here, we’ve talked about the Enneagram, which is kind of a unique topic for two dieticians to talk about, we’ve talked about teen athletes. And that’s one of the ways that Jenna and I actually kind of deepened our connection because I have a teen athlete and wanted some of Jenna’s infinite wisdom to be shared with him. But about Jenna, if you haven’t heard me talk about her before, you should need to know that she’s a sports and performance dietitian for nearly 20 years, she helps people ranging from professional athlete athletes to professional moms, and you will hear her talk about just kind of that nuance between working with athletes and then working with everyday people in Jenna is a strong believer that there’s a huge overlap that some of us probably don’t actually even realize. And Jenna has just such a warm and inviting personality. She is, as I often say about many of my guests, a wealth of knowledge. And it is a pleasure to have her on today. Jenna, welcome to the show.

Jenna Braddock 4:22
Thanks, Regan. I’m so glad to be back for what I think is the third time is that right?

Regan Jones 4:28
I know you’re you’re a VIP, I guess a very important podcast gas VIP Gee,

Jenna Braddock 4:34
I am very honored, very honored to spend the time with you and to get to reach your listeners once again. So thank you.

Regan Jones 4:41
Well, the reason that you’re all in again is because you are such a wealth, wealth of knowledge, you know, as a sports and performance dietitian. I know you’ve been doing this for nearly 20 years. And just to let people know the way this whole topic came about is I actually had reached out to you specifically with some creating questions. For my oldest son, who is actively involved involved in athletics and lacrosse, and I think most people know that, and then just in talking that through with you for him, I became aware, hey, this is something that women should potentially be considering. So first of all, how did you specifically get involved in learning more about this research implementing this with your clients? Tell us a little bit of that from a personal standpoint, and then we’ll dive into creating Enix specifically.

Jenna Braddock 5:31
Well, it started a couple of years ago with my one of my websites, offseason athlete, which is geared specifically for teen athletes and their parents, and just trying to write content for questions that parents had for their teens. And creatine was that question. I mean, I get asked that all the time working with teen athletes. And so that kind of began my research. And through that article, writing it, I realized, wow, this is really a safe supplement. It’s very effective, and a lot of teen athletes could benefit from it. So from that kind of spawned me really learning more about it in the sports world. Last year, I started working with some pretty high level athletes and really just want to have all my P’s and Q’s in order for supplement wise. So I started to listen to some of the top researchers on creatine, and this topic of creatine for women started to come up and I realized, wow, there’s actually a lot of great research out there now done specifically on women, where the benefits are not just for performance in exercise or fitness, but well beyond. And so then my first step into that beyond just learning was I started taking it and I started experiencing some benefits. And I’m like, everyone needs to know about this. Women need to know about this. And I’ve, I’ve actually gotten quite passionate about this topic.

Regan Jones 6:55
Well, that’s exactly why I wanted to have you on today. Okay, so now people know sort of the background for you. But what is creatine? Yeah, so

Jenna Braddock 7:03
creatine is a naturally occurring substance, it’s a non protein amino acid compound. So basically, it’s just amino acids, but it’s not incorporated into the proteins in our bodies. And it’s naturally found in our bodies already, predominantly in our muscles and some in our brain. And we store it in our muscles in the form of phospho creatine and why that’s important is because that plays a critical role in how our body resynthesize as ATP, which is the fuel for our working muscles, and that’s really where in lies the magic of creatine is its role in helping our bodies create ATP that supports muscle and brain function?

Regan Jones 7:45
Well, I hear that I hear ATP we may be We’ve even talked about ATP on the podcast at various episodes in the past, but I hear that I know ATP specifically, you know, we kind of think of that as like being that energy unit in the muscle, which makes sense why we would have had these conversations about people like my son who is an athlete, but why specifically, have you become passionate about just women in general, considering creating

Jenna Braddock 8:11
the research has now gone beyond just athletic performance, stamina, etc. We can talk about those benefits more specifically in a minute. But we’re realizing a creatine actually can play a role in our mental health and our brain function, because as I said that brain tissue also heavily relies on creatine as fuel. And then we’re noticing it just has some really interesting connections to other areas of health, pregnancy being one of those as well. So it’s, it’s really not just about how strong fast or many sets I can do in the gym, it’s really a nutrient that we’re learning supports, overall well being are really performance in the rest of our lives, which is as a performance dietitian, which is the title I’ve given myself. That’s something I really care about. It’s not just about, you know, how much can I squat? Not every woman cares about that. And quite frankly, I didn’t care about that for a long time. But it’s how am I performing in all the jobs and duties of my life, the things that matter to me and for the people that matter to me, and I really think creatine can help support us being our best.

Regan Jones 9:18
Well, that’s awesome and very encouraging. Especially I love the balance that you just mentioned. I mean, yeah, I you know, I do care a little bit about how much I squat, but more so about being able to do all the things that I have to do at this point in my life, you know, day in and day out. So talk us through in greater detail some of those benefits of creatine for women.

Jenna Braddock 9:39
So first, let’s just talk about the physical performance benefits and where it all started. So creatine really supports the rapid ATP production so meaning are our muscles. In essence, it’s a little more complex than this but in essence get more energy more quickly. And as a result to it actually helps buffer some of that acid that can build up in our muscles and fatigue. So that means we’ll have more energy to do more work and will fatigue less quickly so we can do more work. So this is really important because there’s a lot of misconceptions about what creatine does. Creatine in and of itself doesn’t make you bigger, stronger, etc. In fact, if you just take creatine and don’t work out, you’re not gonna see the benefits in your body composition or performance. What it does is, is enable you to do more work in your exercise or your training routines. So it’s been shown to help increase lean muscle mass and women, which is hugely important for us. increased power, increase aerobic fitness capacity, enhance our recovery time, and even enhance our hydration levels and heat tolerance during activity. So some very tangible improvements to our workouts. And I always like to tell my clients or my women, like, let’s get the most results from the least amount of time. And so creatine could potentially help enhance those workout times. Gosh,

Regan Jones 11:03
I mean, that’s even way more than even I realized. I mean, that’s pretty exciting

Unknown Speaker 11:06
stuff. Really exciting. It’s really

Regan Jones 11:09
Yeah, yeah. So so much to unpack from that. I want to ask a couple of clarifying questions here. Now, you said, if you take it and you’re not really doing anything, it’s not really doing anything for you. But I did pick up on the concept of I guess, when you’re working out a potential for increase in lean mass. I know that some of what I’ve seen online at in time about people questioning whether or not they should take creatine or not, is weight loss versus weight gain? So can you expand a little bit on you know, kind of where you’re going with the increase in lean muscle mass, but will people anticipate you said something about hydration? Can they expect to wait a little bit more like walk us through that a little bit?

Jenna Braddock 11:56
Yeah, so I mean, I’ve used creatine with a lot of different clients and a lot of different avenues. And so I can’t say that there’s one thing that everyone should expect. And that’s physiology just across the board, we’re all so unique. But when it comes to wanting to change your body composition, which for most women would mean less body fat. Really, the better focus is to focus on how do I increase my muscle, my lean body mass, and let the fat kind of take care of itself as a result of that. So taking creatine to support you in your weight training, could potentially help you build more lean body mass, potentially faster to depending on on the programming that you’re involved with. So it doesn’t necessarily mean you’re going to burn fat or melt away fat. We love those buzzwords and media, but it could support you building more muscle more quickly, which has an inverse relationship with the amount of body fat that we have. Now, when it comes to like initially taking it, for some people, they may notice their weight go up somewhat, we’re talking ounces to maybe a handful of pounds at the most depending on the size of your body. And that’s because creatine, as I said, it may enhance hydration levels. So it actually helps your body absorb and maintain hydration, a little bit more effectively than just water alone. So most of that initial weight that you might see, like on a scale, within a week of taking, creatine is actually water weight. And it’s actually meaning that your body could be better hydrated as a result. So it’s certainly not an indication of gaining fat, especially in that short of a period of time. And for many people, if they do experience that it tends to level off within one to two weeks after starting. And it’s certainly not a reason to not take it. And I always encourage my clients to not use weight as our only motivator or indicator of success. It’s a very fickle motivator and great example of that a change in body weight in this situation is not necessarily a negative thing. Right. Right. So, so for that it’s not a reason to avoid it for sure.

Regan Jones 14:15
Yeah, I love that you explain that and expanded on I’m so glad that you mentioned Hey, don’t use weight as like your primary success point. Because I mean, obviously I think most of us realize that an athlete or a woman, whoever, if you are better hydrated and you go into a workout, you’re going to perform better than if you are moderately dehydrated. So I think that’s that’s really, really good clarification. Okay. I do know though from having used it with my son, there are little little peculiarities is that the right word to say when you get ready to start taking it? Or at least with him. There was some loading Do you do you have to do that with women? Can you unpack that for us?

Jenna Braddock 15:00
Sure, so there’s a couple of ways that you can begin taking creatine. So one of the things I think before we say that that is important. Another reason why I think women should consider taking creatine is that they found that women store 70 to 80%, less creatine in our muscles than men. And that was also one of the things that really initiated Well, hey, maybe women could benefit from. So I say that because the model that I like to use is using a loading phase. And I think for women, particularly if you do want to experience the exercise enhancement, it is an effective strategy. So it means for five to seven days, you’ll take a larger dose, and it’s based on weight. So it’s point three grams per kilogram of body weight, divided into three to five doses throughout the day, depending on how much you need to take. And that what that does is help saturate your body, your muscles, your brain tissue with this creatine, so that you benefited from it more quickly. So that’s the way that I like to do it with my athletes, and certainly with a woman who I think could benefit from that very quickly. Now, if exercise performance is not your main goal. And we still need to talk about some of those other benefits in just a minute, you can just simply start with a consistent dose with no loading, which that would be point 03 grams per kilogram per day, which is typically five grams or less. The scoop that is included with almost every creatine monohydrate supplement out there is a five gram scoop dose, that’s what a lot of the research has been done on is five grams a day. So for most people, and again, I can’t prescribe to the mass populations here. But for most people, I’ll just say take five grams a day indefinitely. And that’s a good dose for you. So women may be more comfortable doing that just because it I remember when I first started taking it, I was nervous, because it’s just something we don’t associate with women. And so if that’s where you’re at just doing the consistent dose of three to five grams per day, and definitely could be just a more comfortable place to start as well.

Regan Jones 17:12
Okay, So recapping, just the general benefits, and we’re going to talk a little bit more about those with general benefits. Now, if you’re not doing any kind of performance based loading dose, somewhere between three to five grams per day for most people, and that’s typically what is in like the scoop that’s going to come in the container itself. Is that correct? That’s correct. Okay. And then going back up, because I’m taking notes to include for the show notes. For the loading phase, I wrote down point three grams per kilogram of body weight, but that’s not right. You said it was a lot a larger dose. So remind me again, what that’s supposed to be.

Jenna Braddock 17:47
So the loading phase is 0.3 grams per kilogram per day. The maintenance dose or consistent dose is point 03

Regan Jones 17:56
grams 03. I got it. Okay, I was missing a zero those darn decimal points. Okay. All right. All right, I got that I got that written down. And I will be of course, be sure to place a link to that in the show notes. And then I know we’re going to talk about eventually a resource that you have for women who want to, you know, kind of dive a little bit deeper into this topic. But before we move on to other questions that I have, you said, like, hey, let’s spend a little bit of time on some of those additional benefits.

Jenna Braddock 18:23
Yes, definitely. And this is really where I think almost any women woman could engage and be like, Oh, that sounds nice. I’d like those benefits. So first of all, is pregnancy. This is kind of an emergence merging area. But what we’ve noticed is that creatine stores are notably depleted during pregnancy, and it makes sense we’re sharing everything with our baby. And they’ve begun researchers have begun to make some connections between low creatine stores in the mother and some outcomes with the babies such as low birth weight, or even preterm birth, their associations not causation. And this is an area where it’s tricky to do human research, but animal studies have shown some promising results when mothers use creatine and some results in baby’s brain and cell development. So I wouldn’t say it’s 100% there, but I personally think it’s a pretty safe thing to try. But certainly something to talk to your doctor about. But I think that’s exciting, because anything to make pregnancy better and to start our babies off on the good foot, I think is certainly worth considering.

Regan Jones 19:32
Yeah, totally agree or other other benefits you want to talk about?

Jenna Braddock 19:35
Yeah, so I got a few more. One is for menopause and aging. And so this is something I know is really a pinch with your audience. And so as our estrogen levels decline with age, it does become harder for women to build muscle. And so coupled with a good strength training program, creatine could be very beneficial for women as we age and not just only maintaining our muscle but also building Muscle potentially a little bit more easily. And then the next one that I think is really helpful too is we’re starting to find connections between mental health, mood and even cognition, and creatine supplementation. So creatine could help with just improving overall mood potentially helping with depression symptoms. And what I think is very exciting is there’s a connection between creatine supplementation and helping to reduce mental fatigue and support memory, which all of us are going to deal with that in some way, shape or form just as a result of aging. But even for those who might have a family history or risk for mental disorders, this could be really promising. And then the last area that we’re learning about is a potential help with our sleep. And interesting caveat is that taking creatine could actually help you better deal with sleep deprivation, not like massive sleep deprivation. But let’s say a poor night of sleep. creatine supplementation may help you be okay from having that happen to you, which again, as we age could happen at any time.

Unknown Speaker 21:14
Unfortunately, that is so true.

Jenna Braddock 21:18
So that’s why I really feel like this is a supplement that could help women at every stage of the lifecycle, and helps us perform in all areas as well. I just I think it’s really exciting. Yeah, it

Regan Jones 21:30
is. All of these are, like you say, very important parts of what many women are dealing with at various parts of their lives. Okay, so because you mentioned it in pregnancy, and you kind of acknowledged like, yes, of course, you need to talk to your doctor, but it’s a relatively, it’s relatively safe. Let’s talk about that from a safety standpoint. And also any side effects, pros cons in that safety category.

Jenna Braddock 21:54
So creatine is widely considered as one of the safest and well studied ergogenic aids in the sports nutrition world. In fact, there’s global summits now that just take place about creatine. So it really has become something that most researchers, most practitioners are really accepting as this really safe, and it could be very effective. And at the very worst, it does nothing doesn’t seem to do any harm. Now, certainly with any supplement, or really any food, more is not always better. And some people tend to go too far. But even at higher doses, there’s very little risk for any sort of negative outcome that may occur. And a five gram a day dose is a very normal, well studied amount. So it’s something that we just feel really safe about. And I’m excited about this, because when I started as a sports dietitian, almost 20 years ago, it was like, Ooh, creatine, I don’t know. We really enjoyed it. And now it’s like, everybody feel great about this supplement, you know, and certainly I say that in jest, but it really is something that we feel super safe about getting and even, you know, with our kids who start to play contact sports, which is one of the things that started our conversation about this, like the potential benefit to protect against concussions is super compelling. So there’s just really so many places where this could be beneficial, and it’s just a very safe option, especially when you’re taking that maintenance three to five gram dose every day.

Regan Jones 23:37
Yeah, so let’s talk about how you take that three to five gram dose how how do you personally take it and how do you I know how my son takes it, but how do you how do you recommend women incorporate it into their, into their daily routine,

Jenna Braddock 23:51
creatine comes in it is a powder form, it’s a fine powder, little gritty kind of like sand, and most supplements, you’re going to find it in like a tub, that’s just that straight powder. It’s important to say here that what you want to be looking for is creatine monohydrate. Okay, there are other types out there, buffered creatine is one and you’ll see creatine added into other pre workout mixes, etc. Some pre workout mixes are legit, but I would tend to avoid them. And I would simply take it just straight up creatine monohydrate. The other nice thing about that is it’s a fairly affordable supplement, considering some of the other things. I like looking for a brand that is third party certified USP informed choice or Oh my word I’m forgetting my third one here. I’ll think about in a minute, but it was a third party which I have great recommendations for you on that. So powder is the most common form you’ll find there. You can also get it in a pill form so they just put it in a capsule and that can work just fine, I just find it’s a little bit trickier you end up having to take a bunch of pills versus just a powder. Yeah. So I’m not note, you can just put it straight in water and drink it. But I will forewarn you, it doesn’t dissolve Great. In just water, you will be drinking like sand water, which is fine. You do not want to take it straight up or with a very small amount of water. I’ve had one athlete who came back and said, man, it just really makes my stomach upset, I have to run to the bathroom afterwards. And it was because he’s literally putting a scoop of powder in his mouth and swishing it back with water. It was not enough liquid. So just a normal glass of water or juice, but I find something that has a little bit more thickness, it goes in beautifully. So I put it in my morning smoothie. pretty commonly, it would also go great in yogurt, it dissolves a little bit better in warmer liquids, so you can put it in your coffee, or something hot in the morning. And that will help oatmeal will work milk, you know all kinds of things like that, you can put it in your water bottle with like your sports drink or your electrolyte mix as well. I do a branched chain amino acid powder and my creatine when I’m working out pretty early in the morning, and I don’t give myself a ton of time. So there’s a lot of different options there. Oregon, you can take the capsule form as well.

Regan Jones 26:18
And just in case people are interested for my son, we do a glass of chocolate milk, I use powdered milk powder, chocolate milk powder and stir the two together dry. It seems like for whatever reason that I guess whatever is in that chocolate milk powder, it seems to like help disperse the creatine throughout that powder. And then I just pour the milk on and turn it into a glass of chocolate milk. And there you go. That’s how we do it here at our house.

Jenna Braddock 26:45
Yeah, a little more viscous. just holds it a little bit better.

Regan Jones 26:50
Yeah, kind of holds it in, in suspension. So before we kind of begin to wrap up, I do want to ask a couple more questions. One, you have a resource on your website for women on this topic, is that correct?

Jenna Braddock 27:03
That’s correct. Yep. So Jenna brateck.com, forward slash creatine dash women, or you can just search creatine on General braddock.com, or my name plus that. And we have a nice summary there of the research there. There’s a couple of really wonderful review articles that I leaned on to pull out some of this research, they have the protocol in there for loading or the just continuous phase there as well as some recommendations for my favorite brands. So it’s a really nice resource. And I’ve sent it to many women, or I’ve had women find it and most people will say, Oh my word, I think you’ve almost convinced me to start taking creatine, I can’t believe it.

Regan Jones 27:44
Well, I love it, I’m so glad that you have that resource for people. And of course, as I do with all episodes, I will be sure to place a link in the show notes, specifically to Jenna’s website. And also to that particular article, I will place a link in the show notes to Jenna’s social media handles, which we’ll talk about in just a second. So you can be sure that you find her moving forward. But before we do that, is there anything else about this topic that I haven’t asked you that you think people need to know,

Jenna Braddock 28:10
I would love to just be kind of generally stepping back a little bit and women that are listening to this and just like creating for women, that is like rightfield stuff here, where what in the world? You know, I work with a lot of high level athletes, but then I also work with just us common folk. And what I really want women to know is like, we’re not that different from our, my high end athletes, certainly they have a lot more time to train and can probably pay people to feed them food. But ultimately, we all have the same goal, which is to perform in our lives, as we said earlier in the show. And so I really like encouraging women to get out of that, you know, diet mentality, or like fighting my body mentality. And instead think about it as what can I do that’s feasible for my life I have the energy for and it’s going to make a difference in how I show up for the things that matter to me and the people that matter to me. And when we take on this idea of performance, it really opens up a lot of possibilities for us a more positive mindset, a more empowering mindset, and some of these interesting tools that maybe we would have never considered or thought we were even eligible for and being able to benefit from them and to have more energy and to show up with more purpose for the things that matter to us. So it’s kind of a stepping back from the topic but I’ve just encouraged women to really work on that mindset and and take on some things we can learn from our athletes who do think about performance all the time.

Regan Jones 29:44
Yeah, no, I think that that’s a wonderful way to wrap up this this episode and and honestly, you know, this is that’s a that’s a topic that we could expand and do an entire podcast episode on in the future. Just the mindset for women around that now. I have to personally add I know that you have a program aimed at women over 40. And I’m positive, this is probably some of what you talk about in that program. Just detail for women what that’s all about, and let them know how they can find out more information about that program.

Jenna Braddock 30:16
Certainly, and thank you for that. So this year, I just finished last week at the time of this recording, my first eight week group program for women 40, an app called eating for purpose. And what I kind of used as a tagline there is we’re not chasing youth, we’re pursuing purpose. And so it’s really a program that walks through, we start with discovering purpose, connecting with our core values, and really aligning ourselves for what matters most to us in this new phase of our life. And then learning the skills of what does it mean to listen to our bodies? What am I What does health and energy look like for me now and we, we actually practice a bunch of skills to try to figure out what eating for this stage of your life really looks like, from fruits and vegetables, to building balance plates to the fun foods we love. And then we conclude with really diving into some of these topics related to the menopause journey and our hormones with sleep and what’s the best type of exercise and then certainly the supplements that we can experiment with as well. And so it’s been such an awesome experience. I have loved these ladies and so much that I we’re gonna gear up to do another round here and in probably about four to six weeks. So if you have interest for that, you can visit my website again, Jenna product.com. And go under the Courses tab and you’ll find eating for purpose, and you can sign up on the interest list there. And we’ll release that start date here very soon. Oh, perfect. And

Regan Jones 31:41
again, that will be linked in the show notes. And so Jenna tell people beyond just your website, Jenna brateck.com How they can find you online.

Jenna Braddock 31:51
You can find me on Instagram at make dot healthy dot easy. And Facebook at make healthy easy. No dots there. Sorry for the confusion. And then I also have my website that is geared for teen athletes that is offseason. athlete.com definitely a passion project there, which we’ve talked about before, too.

Regan Jones 32:12
Yeah, wonderful. You’re such a wealth of knowledge. And I will go back. And for people that are just hearing Jenna for the first time, I’ll go back and I’ll pick through the episodes that we’ve done together. And be sure and include links in the show notes to those episodes. Because I know Jenna that once people hear you, they’re gonna say, hey, I want to hear more. So that’ll all be in the show notes. Jenna, thank you so much for taking time to join us today. I really appreciate it.

Jenna Braddock 32:37
Yeah. Thanks for having me, Regan and thanks for listening, everyone.

Regan Jones 32:41
Okay, that wraps up my interview with Jenna very similar to a little bit of after interview discussion I had in that last episode about in id plus and true nitrogen. I want to mention here that I did do a little bit of due diligence as a cancer survivor to check and see is there any conversation out there about creatine and cancer, and there is a little bit out there. So I went back to Jenna and wanted her perspective on it. And she still maintains that she considers creatine and everything that she’s seen over the years to be an extremely safe supplement, and that for most people who are not, you know, actively being treated for cancer, she would still, as a professional consider it a safe supplement. She did acknowledge though, as I think we always should acknowledge that it’s probably best for anyone who is a cancer survivor, if they have supplements that they’re planning to add to their regimen to check with your oncologist. And as I happen to know, for many of us who aren’t that many years out from diagnosis, we get enough opportunities to see your oncologist that hopefully, if it’s something that you are considering you would be able to bring it up with him or her. Okay, so we just wanted to give you that little additional side note there. And with that, I’m going to take a quick commercial break. And then of course, we’ll be coming back for the odds and ends ending of today’s show. Today’s broadcast is brought to you by your color guru, your color guru.com is where I went this last year to get my color consultation done. And there’s a little bit of comedy in thinking about having your colors done. I say that in air quotes because many of us as an millennials, remember back in the days of the 80s of doing your color, but let me tell you what your color Guru is doing is so far beyond that. And they’re giving you so many tools when you actually have your colors done. And the reason that I say so far beyond that is because back in the day, when we would find out what our colors were I think it was like four seasons winter, summer, fall and spring but your color Guru is much more robust than that. For instance, I’m a moonlit summer which is different than a sunlit summer. And one of the things that I loved the most about your color guru and the color consultation consultation that I had done. is that it comes with a color card, I have both a printed card that I can throw in my purse, so that when I am out shopping, I can pull that card out of my purse and hold it up to anything that I’m looking at to determine, hey, is this one my best colors. I also have the JPEG on my phone. So if I don’t have the card with me, I just simply look at my phone. And it has been invaluable. It makes shopping so much easier. And maybe the thing that I love the most about it. And I don’t know if this is vanity or just a good thing. Maybe the thing that I love the most is when I wear something that’s on my color palette, I immediately get compliments about whatever I’m wearing. So if you’re interested in having your colors done, or gifting it to someone else, I think it would be an amazing gift to give someone else. You can get 10% off of your color guru consultation by simply using the code Regan, which is r e g, a n at checkout. Again, that’s 10% off with the code Regan at checkout at your color guru.com There’s a link in the show notes. Okay, in today’s odds and ends ending of the show, I actually want to briefly share with you something that Jenna and I have been doing outside of you know, podcast interviews, we’ve been doing it I guess you would say on a professional level. It’s a group that we formed last year and we have another group going this year. And it’s a group of faith driven entrepreneur registered dieticians. Okay, so we last year, Jenna and I and a few other registered dieticians came together for the year to work our way through a phenomenal series that you have access to as well, no cost. And it’s called Faith driven entrepreneurs. There is a podcast associated with the study, very high quality multimedia, videos and study guides that go along with these eight different series. And again, it’s all done by an organization called Faith driven entrepreneurs. So what Jenna and I did last year with a few other registered dieticians, was formed a small group where we can work our way through this Bible study together, support one another, pray for one another hold each other accountable. And we enjoyed it so much last year, that this year, we started a second group with all new people. So I’m sharing that with you for a couple of different reasons. One, I know that there are fellow registered dieticians, who listen to this podcast and the majority of people who listen are not registered dietitian. So please don’t feel like if you’re not a registered dietitian that you’re, you know, one of the only ones listening now, the majority of people who listen are not registered dieticians but I do know that I have a number of professional colleagues who I actually may know personally or not know personally who listen. And what I would say to you is if you are Christian, you and you are looking for other registered dieticians, especially from an entrepreneurial standpoint to join together. And to work your way through this phenomenal series, feel free to let me know, Jen and I anticipate that we will probably do this again next year with a third group because we just find that the monthly lessons are so impactful from a spiritual standpoint and also just from an entrepreneurial standpoint. So if you’re a registered dietician, that something in that something that you’re interested in, just reach out to me, you can email me Regan at this a millennial life, let me know that you want to be considered for that group next year. If you are not a registered dietitian, but you are an entrepreneur or someone in your life as an entrepreneur, please let them know about this Bible study. Again, it’s completely free, I have no affiliation with them, there’s no reason for me to promote it per se, other than I just think it is so well done and has been so impactful for me, as I have gotten back to work after my you know, experience of going through diagnosis and treatment in 2021. And it has just really helped me form a much clearer vision of how I want to use my business in service. Okay, so again, that is faith driven entrepreneurs, I’ll be sure to place a link in the show notes to not only that organization, but also the podcast that they have. If you’re not interested in doing a group or even necessarily ready to work your way through their eight video series, you might just enjoy listening to some of those episodes. Some of those have been just amazing to listen to some of the businesses that you may or may not know are led by Christian leadership, or just to hear the different ways that entrepreneurs view their business and the service that they provide. So anyway, I’ll place all of that in the shownotes. As always, thank you so much for tuning in today. Thank you for listening, subscribing, downloading and of course always fun Thank you for sharing with a friend. That is one of the ways that this podcast grows best is when it is shared friend to friend with a personal recommendation. If you have a chance to give it a rating I would love for you to give a five star rating and review that helps Apple podcast specifically to know how to recommend this podcast to other people or I read there should say not how to recommend it but why they should recommend it. So I appreciate your support. And I will be back soon with another episode. Have a great week.

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