Creatine and the Midlife Woman with JJ Virgin

How Midlife Women Can Build Muscle, Boost Metabolism, and Thrive to Age Powerfully 

Does aging have to suck?! In a world that often tells women over 40 that weight gain, muscle loss, and declining energy are inevitable parts of aging, fitness experts Natalie Jill and JJ Virgin are challenging these limiting beliefs. The general focus for years has been how to be “thinner” and “skinnier” and this has actually done us a complete disservice. If you just focus on “losing weight” you will make yourself worse, not better. We don’t want to age gracefully, unable to open jars – we want to age powerfully! 

This recent discussion reveals powerful strategies for midlife women to build muscle, boost metabolism, and truly thrive during what can be the most vibrant decades of life. JJ Virgin is a total rockstar at age 61. Her arms to absolutely die for. She has mastered the art of aging powerfully, building more muscle now than she had in her 40s. Spilling all of her secrets and must-do’s on this episode. 

The Myth of Inevitable Decline

One of the most damaging beliefs women face is that declining health, increasing weight, and decreasing energy are unavoidable after 50. JJ Virgin, at 61 and visibly stronger and leaner than ever, is living proof that this narrative is straight up false.

What’s her secret? It starts with a fundamental mindset shift. She believes our thoughts shape our reality. Rather than approaching her 60th birthday with dread, she decided to be in the best shape of her life. Research confirms this mindset matters – studies show people with positive attitudes about aging live 7.5 years longer than those with negative perspectives.

Just like in my approach to helping midlife women transform their bodies – the first step in my fat loss method has always been DECIDING it’s possible. Without this crucial decision, no program or strategy will work effectively. Your mindset is KEY. 

The Power of Muscle for Midlife Women

For women concerned about metabolism, bone health, and overall vitality, focusing on building MUSCLE and getting “stronger” rather than simply losing weight is very transformative. Here’s why:

Starting around age 30, women can lose up to 1% of muscle mass annually, along with 2-4% of strength and 4-6% of power. This decline often accelerates after menopause as estrogen levels drop, directly impacting metabolic function.

The good news? This decline isn’t inevitable. Muscle tissue:

• Burns approximately 10 calories daily at rest, directly impacting your resting metabolic rate
• Acts as metabolic support that improves insulin sensitivity and gives carbohydrates a proper place to be stored
• Creates stress on bones that helps maintain bone mineral density, preventing osteoporosis
• Produces lactate during exercise that crosses the blood-brain barrier and helps create new neurons

Contrary to popular advice suggesting women should take it more gently as they age, JJ argues for the opposite approach. She advocates doing things harder, with more intent, as women age to offset the natural tendencies toward muscle loss.

Nutritional Foundations for Building Strength

Midlife women become anabolic resistant, meaning they require more protein to stimulate muscle growth than younger women. Unfortunately, most women consume far less than they need – often just 40-65 grams daily. While many women focus solely on calorie restriction, protein intake becomes increasingly important after 40. JJ recommends:

• Consuming at least 0.7 grams of protein per pound of target body weight (higher if primarily eating plant-based proteins)
• Prioritizing protein at every meal and potentially supplementing with essential amino acids
• Considering digestive enzymes, especially if increasing protein intake after years of eating less, as enzyme production naturally decreases with age

The Creatine Revolution for Women

Creatine is a supplement most women associate only with male bodybuilders – but that is simply not true.We have anywhere from 120-140 grams of creatine in our body – or at least we should and we make 1 gram a day from amino acids and we should get 1 gram a day from food. But here’s the reality:

• Women naturally have less creatine stored in their muscles compared to men (because we have less muscle than men) 
• Our typical diets rarely provide adequate amounts (you’d need to eat a pound of rare red meat daily)
• Benefits of creatine extend beyond muscle to include brain health, skin vitality and wrinkling, bone turnover, physical recovery, and energy production
• Many women experience bloating with traditional creatine monohydrate due to poor absorption, but newer forms like creatine HCl offer better absorption without side effects

JJ recommends creatine as a fundamental supplement for ALL women over 40, noting its particular benefits for jet lag, sleep deprivation, and cognitive function. She suggests 750mg daily of creatine HCl as a basic dose, with additional doses during periods of stress, travel, or intense training. 

Get JJ Virgin’s custom SHEatine HERE

Hormone Optimization: Finding Your Balance

While hormone replacement therapy (HRT) can be beneficial, both of us promote individualized approaches:

• Tip: Make SURE your thyroid is optimal or hormone efforts will not work 
• Estrogen helps maintain metabolic health, bone density, and cognitive function
• Baseline optimization should always start with nutrition, exercise, sleep, and stress management
• Use the minimum effective dose to achieve symptom relief and health benefits
• Work with knowledgeable practitioners to find your personal optimal levels

JJ shares from personal experience that estrogen patches often work better than creams (for her), and that low-dose testosterone can help with muscle maintenance and energy. The key is finding what works for YOUR unique body rather than following generic protocols or asking other women what they are doing. What matters is what YOU might need. 

The Decision to Age Powerfully

Aging powerfully begins with a decision. Building strength is achievable for every woman, regardless of age or starting point. By focusing on muscle instead of weight, optimizing nutrition, considering strategic supplements, and maintaining a positive mindset about aging, women can enter their 50s, 60s, and beyond with more energy, strength, and confidence than they had in previous decades.

The contents of the Midlife Conversations podcast is for educational and informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider. Some episodes of Midlife Conversations may be sponsored by products or services discussed during the show. The host may receive compensation for such advertisements or if you purchase products through affiliate links mentioned on this podcast.