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The Essential Guide to Creatine Supplementation for Women: Benefits, Dosage, and Risks

Welcome to the HealthSpan Podcast! In this episode, host Aaron Shaw dives into the fascinating world of creatine supplementation, specifically tailored for women. Whether you're a young adult, middle-aged, or a senior, whether you're a fitness enthusiast, competitive athlete, or just looking to improve your overall health, this episode is packed with science-based insights you don't want to miss.

Aaron breaks down what creatine is and how it works, using a real-life analogy to explain its role in energy production. He explores the unique benefits of creatine for women, from enhancing athletic performance and muscle strength to supporting bone health and cognitive function. Aaron also covers practical aspects like dosing recommendations, the different types of creatine supplements, and potential risks and side effects.

Listeners will also hear the compelling story of Lisa, a dedicated runner in her 50s, who discovered the transformative benefits of creatine. Plus, Aaron answers common questions about creatine supplementation, making this episode a comprehensive guide for any woman considering adding creatine to her health regimen.

Key Topics Covered:

• What is creatine and how does it work?
• Benefits of creatine supplementation specifically for women
• Dosing recommendations and types of creatine
• Risks and side effects of creatine
• Real-life benefits for endurance athletes
• Cognitive, bone, and metabolic health benefits

If you enjoy this episode, please subscribe to Aaron's YouTube channel, Healthspan Digest, for more health and fitness insights. Don't forget to hit the notification bell to stay updated on live Q&A sessions and new content.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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One minute I was cruising on my gravel bike, the next I was bleeding all over the road with a broken thumb, torn-up back, and blood everywhere. In less than a heartbeat, life threw me a curveball that completely derailed my plans. But here’s the thing—setbacks like this happen to all of us. The question isn’t if—it’s how you respond.

In this episode of Healthspan Digest, I break down the 3 lessons I’m learning in real-time as I navigate this crash, recovery, and the curveballs life throws at us:

Lesson 1: Pause before you push – why stopping is often the smartest first move.
Lesson 2: Reframe the setback – how to turn obstacles into opportunities.
Lesson 3: Adapt, don’t quit – the secret to building long-term resilience.

Whether you’re dealing with injury, stress, or life chaos, these lessons will help you keep moving forward without throwing in the towel.

👉 Your healthspan depends on how you handle setbacks. Listen in, and let’s figure out how to get back up—together.
Contact me with your story and experience at: https://www.healthspanpillars.com/contact

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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I trained for months. I thought I could handle it. But on Day 3 of one of America’s toughest mountain bike races, I didn’t even start.

In this episode, I take you inside my attempt at the Breck Epic—a high-altitude sufferfest that chewed me up and taught me more about toughness, humility, and goal-setting than any race I’ve done before.

You’ll hear:
• How it feels to realize mid-race that you’re in over your head
• The moment I knew quitting was the smartest move
• Why “toughen up” and “stay humble” aren’t opposites—they’re a winning combo
• How to keep moving toward your goals when life (and your body) throw up roadblocks

If you’ve ever wondered when to push through and when to pivot, or how to bounce back after falling short, this episode will hit home.

Please message me with your questions at https://www.healthspanpillars.com/contact/
#breckepic #breckenridgecolorado #mountainbike

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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If your arms still look soft and flabby no matter how many curls or kickbacks you do, you’re not alone—and it’s not your fault. Most women have been sold the wrong approach to toning their arms, leaving them frustrated, underloaded, and stuck with zero results.

Message me for a consult and personalized plan HERE.
Subscribe to my YouTube channel HERE for more.

In this episode, I’ll reveal the two simple but insanely effective exercises—done the right way—that can transform your biceps and triceps in as little as 6–8 weeks.

You’ll learn:
Why “light weights + high reps” keeps you stuck
How to choose the right weight so the last two reps are truly challenging
The perfect set/rep scheme and frequency for maximum tone and strength
How to fix the 3 biggest mistakes that sabotage your arm training

If you want to feel strong, confident, and proud to rock sleeveless shirts, this episode is your no-BS blueprint.

📌 No gimmicks. No fluffy dance workouts. Just the science-backed method to get sculpted arms that look as good as they feel.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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Want to waste an hour in the gym and see zero results? Perfect—this episode is for you.

If sarcasm were a sport, this would be the Pro Bowl. Join Healthspan Coach Aaron Shaw as he breaks down the most popular (and useless) ways people burn time in the gym pretending to train. From high-rep fluff workouts to BOSU ball biceps and influencer copycat routines, this episode roasts them all—with science, sass, and just enough truth to sting.

You’ll Learn:

🔥 Why “toning” with light weights is just cardio in disguise

🔥 Why tracking nothing = gaining nothing

🔥 Why your gym session shouldn’t feel like a balance circus or a stretching seminar

🔥 And why lifting heavy isn’t dangerous—but being weak is

Reality Check:

You’re not too old. You’re just training like you’re allergic to effort. Strong people age better. Period.

Need a Plan That Works?

If you’re tired of spinning your wheels and want a no-BS plan built for your goals, age, and time constraints, reach out.

One consult. No fluff. Just results.

→ healthspanpillars.com

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

The Durability Project - Behind the Scenes with Coach Aaron

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If you’re doing 20 reps with baby weights and calling it strength training, you’re not getting stronger—you’re just getting tired.

In this episode of Healthspan Digest, strength & healthspan coach Aaron Shaw pulls zero punches. Backed science, he breaks down the real difference between high reps and high resistance—and why most people over 40 are training completely wrong for strength, longevity, and resilience.

Whether you’re chasing toned arms, better bone density, or simply want to move like a badass at 60+, this short episode will show you exactly what you need to change in your training right now.

In This Episode, You’ll Learn:

• Why high reps = fatigue, but not results

• What mechanical tension is and why it’s your secret weapon

• NSCA rep ranges for strength, hypertrophy, and endurance

• Why compound lifts (not classes) are your key to aging well

• How to tell if you’re lifting heavy enough (and 80% of people aren’t)

• The #1 question every lifter over 40 should ask:

👉 Do you want tired muscles or strong muscles?

Bottom Line:

If your workout isn’t sending a signal to adapt, you’re just burning time.

Strong people age better. Period. Weakness is the real risk.

Need a Smart Plan Built for You?

Aaron offers no-BS, science-backed consults and custom training plans for people who want to move better, feel stronger, and age like a champ.

👉 healthspanpillars.com

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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If you’re over 40 and still think jogging, yoga, or stretching will save your health—this episode is your wake-up call.

Most people don’t end up in nursing homes because they lack flexibility. They end up there because they’re weak. If you’re not doing resistance training multiple times a week, you’re accelerating the decline of your strength, balance, bone density—and even your brain.

In this unapologetically real episode, Healthspan Coach Aaron Shaw reveals the three most powerful exercises to help you stay strong, mobile, and independent for decades. These aren’t trendy moves or fluff workouts. These are essential if you want to avoid the fall that lands you in the hospital… or the slow decline that robs you of your independence.

You’ll learn:

Why muscle loss = independence loss

How lifting weights can actually protect your brain from cognitive decline

Why every rep is a vote for independence—or against it

How to use farmer’s carries, deadlifts, and step-ups to build real-life durability.

This is the episode your future self will thank you for—or regret ignoring.

SUBSCRIBE for weekly no-BS science-backed strategies on how to live longer, move better, and crush the second half of life.

Ready for personal coaching or want a fast consult on what to do next? Hit the link in the description.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

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Everyone’s talking about AI. But can it actually be your health and fitness coach?

If you’re struggling with motivation, follow-through, or building lasting habits—this episode is your wake-up call.

Aaron breaks down exactly how AI can build shockingly good workouts, nutrition plans, and even sleep routines in seconds. But there’s a catch:

If you’re not already doing the basics consistently, AI will be as useless as scrolling Instagram hoping to get fit.

In this episode, you’ll discover:

• What AI can do better than 99% of trainers
• Where it fails miserably (and leaves you stuck)
• The ONE shift you need to make to actually follow through
• Whether you need AI, a coach, an accountability buddy—or all three
• Why your health is either improving or declining right now (there’s no neutral)

Don’t waste time on tools that won’t fix your real problem.

This episode will help you finally figure out what kind of support you actually need—and how to take action today.

See Coach Aaron behind the scenes in this daily YouTube VLOG on his own health and fitness journey. Subscribe, engage, and extend your healthspan.

The Durability Project - Behind the Scenes with Coach Aaron

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Healthspan YouTube Channel