Are you as excited as I am? :) The End of Summer Lock In challenge is kicking off on Tuesday, August 4th in our sister group for Free Personal Training! 6 weeks to make you feel your absolute best going into the last part of the year with prizes to win. This is perfect for anyone who is exhausted with school starting and are ready to get back on track! Join our live call on Tuesday, August 4th at 6pm PST where we will go over the challenge details, prizes that the winners will take home, some strategies and tips from yours truly, and some free samples of my Vybrant Sleep supplements for all who join the call! You can find the call in the community calendar here and save it to your calendar. Will I see you there?

Do you take creatine? Creatine has a branding problem. And it has cost a lot of people, especially women, a genuinely useful supplement for years. The word creatine still conjures images of college guys loading up before chest day, chugging shakes, and trying to look bigger. So most adults over 35 who are focused on longevity, energy, hormonal health, and cognitive performance completely write it off without a second look. That is a mistake. And the science from the last few years makes it look like a bigger one every month. Here is what creatine actually is, what it actually does, and why I think it belongs in the supplement routine of almost every adult over 35 who is serious about staying sharp, strong, and functional for the long haul. What Creatine Actually Is Creatine is not a steroid. It is not a hormone. It is not a stimulant. It is a naturally occurring compound that your body already makes from amino acids, and that you consume in small amounts through meat and fish. About 95 percent of the creatine in your body is stored in skeletal muscle. The rest lives in your heart and brain. Its job is energy. Specifically, it helps your cells rapidly regenerate ATP, which is the primary energy currency of every cell in your body. During high-demand moments, like a heavy set of squats, a sprint, or a period of intense cognitive work, creatine steps in and keeps the energy production running when it would otherwise stall. More than 1,000 peer-reviewed studies. One of the most studied supplements in existence, and one of the safest. Long-term use for up to five years in healthy adults has shown no adverse effects in research. What the New Research Is Showing Muscle and Aging In a 2021 meta-analysis of 16 randomized controlled trials, adults over 50 who took creatine while doing resistance training gained an average of nearly 3 pounds more lean mass than those who did the same training without it. When you are fighting sarcopenia, the age-related muscle loss that compounds every decade after 35, an extra 3 pounds of lean mass from a safe, affordable supplement is meaningful.

Aging doesn't automatically mean fragile bones, painful joints, or limited movement. Yet many people believe that bone loss, joint pain, and conditions like osteoporosis are inevitable with age. This belief leads to fear, inactivity, and reliance on passive solutions, when the science tells a very different story. Joint and bone health are adaptable systems. With the right stimulus, nutrition, and long-term strategy, they can remain strong, resilient, and functional well into later decades of life. The Osteoporosis Myth: Bones Are Not Static One of the biggest misconceptions about osteoporosis is that bone loss is unavoidable and irreversible. Bones are living tissue. They constantly remodel in response to stress, nutrition, and hormones. What actually causes bone loss is chronic inactivity, lack of mechanical loading, poor nutrition, hormonal disruption, and long-term inflammation. Bone density declines not because of age alone, but because the body stops receiving the signals it needs to maintain strength. Why Strength Training Is Essential for Bone Health When muscles contract against resistance, they place controlled stress on bones. This mechanical load signals the body to increase bone mineral density, strengthen connective tissue, improve joint stability, and enhance balance and coordination. Research consistently shows that progressive resistance training slows age-related bone loss, improves bone density at the hips and spine, reduces fall and fracture risk, and preserves functional independence. Walking is great for cardiovascular health, but it is not enough to maintain bone density as we age. Joint Health: Movement Is Medicine Joint pain is often blamed on wear and tear, but most joint issues stem from poor movement quality and insufficient strength. Healthy joints depend on muscle balance, proper load distribution, adequate mobility, and consistent movement. When muscles weaken, joints absorb forces they were never designed to handle alone. Strength training supports joint health by improving alignment and control, reducing joint stress, enhancing shock absorption, and supporting cartilage health through movement.