Iron Culture presented by MASS Ep 345 - Hot Topics in Fitness (ft. Dr. Lauren Colenso-Semple)
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Sep 17, 2025 
Dr. Lauren Colenso-Semple, a research-minded fitness communicator and co-host of Front Page Fitness, dives into the science of creatine supplementation. She critiques the marketing of 'women-only' creatine and addresses common myths, including issues with creatine gummies and the concept of cycling. The conversation shifts to the critical role of exercise in bone health, offering evidence-based strategies for fracture prevention, alongside dietary recommendations for optimal bone outcomes.
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Marketing Drives Women’s Creatine Push
- Creatine marketing aimed at women often repackages general claims without new science.
- Packaging and audience targeting drive purchases more than novel physiological evidence.
The 70–80% Creatine Claim Is Wrong
- The widely repeated claim that women have 70–80% lower creatine is a misinterpretation.
- Differences reflect total muscle mass and synthesis rates, not per-muscle concentration gaps.
Prefer Powder Over Creatine Gummies
- Avoid creatine gummies unless verified by reliable third-party testing.
- Prefer powdered creatine mixed near consumption to ensure dose and stability.