Iron Culture presented by MASS Ep 345 - Hot Topics in Fitness (ft. Dr. Lauren Colenso-Semple)
Sep 17, 2025
Join Dr. Lauren Colenso-Semple, a doctoral researcher and fitness myth-buster, as she unpacks the truth about creatine supplementation. She addresses female-targeted marketing and debunks claims about lower creatine levels in women. The discussion also dives into the rise of creatine gummies and their effectiveness. Moreover, Lauren highlights the crucial role of exercise in enhancing bone health and preventing fractures, emphasizing practical training methods and dietary considerations.
AI Snips
Chapters
Transcript
Episode notes
Pink Packaging Doesn’t Change Creatine’s Science
- Creatine marketing targets women with pink packaging and promises but often lacks scientific justification.
- The product framing (glute growth, cellulite) misrepresents how creatine works and overpromises outcomes.
'70–80% Lower Creatine' Claim Is Wrong
- Claims that women have 70–80% lower creatine levels are incorrect and stem from misinterpreted reviews.
- Total creatine relates to muscle mass, not sex; women have smaller total stores because they typically have less muscle.
Prefer Powder Over Creatine Gummies
- Avoid creatine gummies unless third-party tests confirm dosage and stability; powders are more reliable and cheaper.
- Mix creatine powder near consumption time and prefer plain creatine monohydrate for consistent dosing.