The Creatine, Protein, and Lifting Protocol Every Woman Over 50 Needs | Dr. Jim Stoppani | #162
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Recommendations from this episode
In transcript order-
Organic (prompted) In a protocol
Women over 40 (and even younger) should consider creatine for muscle maintenance against sarcopenia and for brain-boosting benefits.
“Should every woman over 40, even under 40... be interested. Absolutely, yes.
Dosage3–5 g/day baseline; closer to 10 g/day for brain benefitsCertaintyexplicitstrong endorsement -
A single high dose of creatine (20–25 g) can blunt the cognitive hit of sleep deprivation; Stoppani uses higher doses when traveling for jet lag.
“They took a single dose of 25... significantly reduced the hit from the sleep deprivation.
Dosagesingle acute dose of 20–25 gCertaintyhedgedrecommendation -
Organic (prompted)
Take creatine with a carbohydrate/insulin source to boost muscle uptake by 20–40% via the insulin-sensitive creatine receptor.
“creatine receptor... works better when there's insulin.
DosageTake with carbs, sugar, or a protein shake; ideally pre-workoutCaveatsIf black coffee works for adherence, you'll still absorb enough without carbsCertaintyexplicitrecommendation -
Organic (prompted) Alternative
Take creatine monohydrate in warm coffee to improve its poor solubility; the acidity and warmth help it dissolve.
“if you mix creatine in a warm fluid, it'll go into solution far better.
DosageMix in warm coffee for better dissolutionCaveatsPoor solubility in cold water can cause GI distressCertaintyexplicitrecommendation -
Stoppani prefers creatine HCl over monohydrate because it dissolves completely in cold water, avoiding the GI/bloating issues caused by undissolved monohydrate particles.
“That's why I prefer hydrochloride.
Dosage5 g in water; dissolves fully due to acidic pHCertaintyexplicitpersonal use -
Organic (prompted)
Take creatine before workouts so muscle levels are topped off when you need anaerobic energy.
“why wouldn't you want to take it before you exercise to make sure your levels are topped off?
DosageTake pre-workoutCaveatsCreatine's main effect is chronic muscle saturation, not acuteCertaintyhedgedrecommendation -
Organic (prompted) In a protocol
Aim for roughly 1 gram of protein per pound of body weight daily for resistance trainees and those wanting muscle, strength, or fat loss.
“0.7 to 0.9 grams of protein per pound of body weight... round it up to one.
Dosage~1 g protein per lb body weight daily (e.g., 150 g for a 150 lb person)CaveatsWill not harm kidneys in healthy individualsCertaintyexplicitstrong endorsement -
Organic (prompted)
Aim for ~40 g of protein per meal (50–60 g for older adults) to deliver ~3 g leucine and maximize muscle protein synthesis.
“it takes for most people about 3 grams of leucine to maximize muscle protein synthesis.
Dosage40 g per meal; 50–60 g/meal for older adults due to anabolic resistanceCaveats30 g whey provides 3 g leucine, but 30 g of steak/whole-food does notCertaintyexplicitrecommendation -
Alternative
Whey is the highest-leucine protein source (~12%), making 30 g sufficient to hit the 3 g leucine threshold.
“30 grams of whey protein maximize muscle protein synthesis
Dosage~30 g whey delivers ~3 g leucineCertaintyexplicitrecommendation -
Organic (prompted)
Supplemental leucine taken 15–30 min before a meal (not with it) helps reach the ~3 g leucine MPS threshold, especially valuable for older adults.
“I would take it about 15 to 30 minutes before the meal.
Dosage~3 g leucine, 15–30 min before mealCaveatsDon't take with the meal—extra leucine taken with food failed to appear in bloodCertaintyexplicitrecommendation -
In a protocol Alternative
Older adults can take 5–6 g BCAAs (with leucine:isoleucine:valine at 2:1:1) 15–30 minutes before a meal to overcome age-related anabolic resistance and reach the leucine threshold without high food volume.
“I'll pop about 5 to 6 grams of branch chain amino acids.
Dosage5–6 g BCAAs at 2:1:1 leucine:isoleucine:valine, taken 15–30 min before mealsCaveatsTaking leucine with the meal blunts its absorption; take it beforeCertaintyexplicitpersonal use -
Organic (prompted) In a protocol
Lift heavy weights for ~5 reps (where 5 is your true max) to maximize strength gains—high-rep light lifting won't build strength as effectively.
“5 rep set... a weight... No limits to five reps.
Dosage~5 rep sets at a weight you can only do for 5 repsCertaintyexplicitstrong endorsement -
Do low-rep sets (~5 reps) with lighter weight moved as fast as possible to activate fast-twitch fibers, which are lost first with aging.
“explosive reps... activate the fast twitch muscle fibers.
Dosage~5 reps of lightweight moved as fast as possible (stop because speed drops, not fatigue)Certaintyexplicitstrong endorsement -
Endorsement
Stoppani founded JYM to provide fully transparent supplements with disclosed, effective dosages of every ingredient.
“we're gonna tell you everything
CaveatsSpeaker is the founder—self-interested endorsementCertaintyexplicitpersonal use -
Organic (prompted)
Avoid supplements that list ingredients without specifying doses, or that claim 'hyper-concentrated' equivalency—these typically under-dose key ingredients.
“caffeine in it and you don't know how much caffeine
Certaintyexplicitstrong warning -
Organic (prompted) In a protocol
Everyone should do resistance training at least twice a week, including some heavy lifting—not just light toning work.
“Resistance training at least twice a week... lifting some heavy weights.
DosageAt least 30–60 minutes twice per week, including heavy loadsCertaintyexplicitstrong endorsement