Supplements & Creatine

The WarriorBabe Show starts from one simple position, and Nikkiey Stott repeats it often: supplements will not get you results. In Which Workout Supplements Are Actually Worth Taking?, she says hard work, effort and consistency are what build muscle and change your body composition, and supplements can only support that work. She won't recommend fat burners, lotions or chemically enhanced products, because in her view your best fat burner is strength training, hitting your steps and doing the cardio in your plan. Most of your food should come from whole foods. Jordan Syatt makes a similar point when he tells you to eat your vegetables instead of buying greens powders, and Dr. Stephen Cabral calls supplements one tool among eight, not a rescue.

Within that frame, a few supplements come up again and again. Creatine gets the most attention. In Should Women Over 40 Take Creatine? Pros and Cons, Nikkiey explains how it helps your muscles produce energy, then walks through the benefits for strength, muscle, performance, recovery and brain function. She is just as honest about the downsides, including water weight on the scale, digestive upset, kidney concerns and the need to drink enough water. She sees it as useful for women in menopause who want to hold on to muscle and strength. In Why a 1200-Calorie Diet Fails Women Over 40, Dr. Stacy Sims names creatine monohydrate, omega-3s and vitamin D as the three supplements she says most women benefit from.

Magnesium is the other recurring name. Nikkiey takes magnesium and vitamin D daily, as she explains in How to Balance Hormones With Nutrition for Fat Loss. In Does Magnesium Help Muscle Cramps and Workout Recovery?, Dr. Carolyn Dean, author of The Magnesium Miracle, explains why she believes low magnesium can show up as cramps, twitching and fatigue, and why a standard blood test may not catch it.

Then there is caffeine, which the show treats as something to examine rather than a supplement to add. In How to Quit Caffeine: Withdrawal, Benefits and Tips, Nikkiey shares how she was drinking roughly 800 to 900 milligrams a day and had stopped getting any energy from it. Her follow-up, Should Women Over 40 Take a Break From Caffeine?, covers the rough first weeks, what her Oura Ring showed, and why she went back at a much lower dose.

If you are new here, start with the creatine episode, then listen to Which Workout Supplements Are Actually Worth Taking? for the bigger picture. Nikkiey's advice if you only try one thing is protein powder, because protein is what most women struggle to hit. And as she says throughout, talk to your healthcare provider before adding creatine or any supplement.