Why Women Over 40 Should Consider Creatine: The Midlife Muscle and Mind Boost You Didn’t Know You Needed

‘Tis the season of excess and, for many years, I would fall head-first into trays of canapés, tubs of chocolates and large bowls of steaming hot Christmas pudding and custard. It's the time of year when food is everywhere and it's as though we've been given license to loosen our belts and enjoy as much as possible. Which is fine, of course, unless you struggle with over-eating, binge-eating, weight management or just lose yourself in all the tantalising delights of festive far and find yourself feeling low, sluggish and regretful come January.I've come out of plenty of festive seasons many pounds heavier, feeling rubbish and ashamed that I couldn't just, well, stop. And yet, after completely recalibrating my relationship with food, I now enjoy it more than I ever did before. I know what I like, I know my indulgences and I also know what makes me feel good and what keeps me on track with my health and fitness goals.So, in this episode, I share how I’m approaching the festive season now that I’m someone who genuinely loves food, but no longer lets it control me. I talk about:why December used to be such a triggering month for methe cultural pressure to 'just have one more'choosing my indulgences instead of eating everything in sightwhy I eat before events (and how it stops that canapé chaos moment)dealing with food pushers at parties and family gatheringshow alcohol fits into all of thisnavigating the season with pleasure and boundarieshow I avoid that January shame spiralThis isn’t about being good or restricting, it’s about staying connected to yourself in a season designed to pull you away from your own instincts.Substack: The Emma Guns ShowInstagram: @emmagunsHey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

This week, I’m diving into a fascinating piece of research I spotted in The Week; a meta-analysis of 82 studies from University College London looking at how physical activity affects menstrual pain and PMS. The findings are striking: women who move less have a 67% higher risk of painful periods and a 22% higher risk of PMS symptoms.But this episode isn’t just about the data, it’s about how it intersects with real life. I’m sharing my own PCOS story, from being diagnosed at 17 and barely moving, to being 47, active, and experiencing far fewer symptoms. We’ll also unpack the confused (and sometimes misleading) world of cycle-syncing advice online, including what’s genuinely helpful and what’s been oversimplified by social media.Plus, I’m talking about the growing role of GLP-1 medications like Ozempic and Wegovy: where they can fit into women’s hormonal and metabolic health, and why it’s not a choice between medication or movement. For many women, the two work beautifully together.Whether you experience period pain, PMS, PCOS, or you're simply curious about how movement and hormones overlap, this episode is all about giving you tools, not rules. Think of it as a realistic, compassionate look at women’s health, packed with evidence, lived experience, and nuance.In this episode:The UCL study linking activity levels to menstrual pain and PMSMy PCOS journey: 17 vs 47What cycle syncing gets right, and very, very wrongWhy influencers and experts like Dr Stacy Sims and Dr Vonda Wright create both empowerment and confusionHow exercise supports hormones, mood, metabolism, and overall cycle healthA realistic approach to training across the menstrual cycleWhere GLP-1 medications fit into the pictureWhy movement is a powerful tool but never the only one.Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

Creatine isn’t just for gym bros and bodybuilders, it’s one of the most researched, safest, and most effective supplements for supporting strength, energy, and brain health.In this episode, I break down a brand-new study that found women in perimenopause and menopause who took a small daily dose of creatine saw faster reaction times, better cholesterol levels, and even a 16% increase in brain creatine.We’ll cover:💪 Why creatine matters for women over forty⚡ What ATP is, and how creatine helps your body make more of it🧠 What the latest science says about brain and bone health🥄 How much to take, which form works best, and when to use it✅ My own four-year experience with daily creatine use (and what I’ve learned through The EC Method with Emma Storey-Gordon and Chloe Madeley)Whether you’re in perimenopause, postmenopause, or simply want to age stronger, this is your guide to understanding one of the most underrated supplements out there.🎧 Listen now, and discover why one small scoop could make a big difference.This is the Creatine Monohydrate I take.Mentioned in this episode:Nutrients (2025): “The Effects of 8-Week Creatine Hydrochloride and Creatine Ethyl Ester Supplementation on Cognition, Clinical Outcomes, and Brain Creatine Levels in Perimenopausal and Menopausal Women (CONCRET-MENOPA).The EC Method with Emma Storey-Gordon and Chloe MadeleyHey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

This week, I’m talking about food noise... That constant chatter about what, when, and how much to eat. The kind that has you circling the kitchen even when you’re not really hungry.I share how a simple early dinner (yes, an enormous salad out of a mixing bowl) completely quieted the noise in my head, and what that moment taught me about feeding myself properly instead of fighting myself.As someone in recovery from binge eating disorder, I also touch on how GLP-1 medications like Ozempic have changed the conversation around food noise, and what it’s like to re-learn peace around food without them.It’s about nourishment, compassion, and remembering that healing isn’t linear, but it is possible.🎧 Listen for:That moment when you’re circling the kitchen, thinking about crisps, and realise it’s not about willpower — it’s about hungerHow GLP-1s like Ozempic quiet food noise, and what it’s like to find that quiet without themThe slow, imperfect process of relearning how to eat after binge eating disorderWhy sometimes peace around food starts with a giant salad at 5 p.m.✨ Follow & Connect:Substack: The Emma Guns ShowInstagram: @emmagunsHey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

Have you noticed that success has started to look… uniform? The slick-back bun, the gold hoops, the structured blazer, and the calm, composed tone of someone who’s perfectly 'aligned'. In this week’s episode, I look at how ambition has become an aesthetic, how this new era of women is blending success with balance, and what that says about the pressures we still carry.From the 1980s dream of 'having it all' to Gen Z’s obsession with boundaries and self-care, I explore whether this polished image of success serves us or simply hides the work still happening beneath the surface.It’s not a critique as such, more a reflection on what success really looks like when we strip away the uniform.🎧 Listen for:The rise of the 'slick-back bun economy'How each generation redefines ambitionThe quiet cost of appearing perfectly balancedWhy true success might be less visible than we think✨ Follow & Connect:Substack: https://emmaguns.substack.com/Instagram: https://www.instagram.com/emmaguns/Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

Recently, we talked about how wellness has become performative. How it was more about looking serene than actually feeling or being it.This week, I’m taking that idea further. Because wellness isn’t just performative, I think it has become exclusive. It’s a club with an unspoken dress code, a price tag, and a very specific aesthetic.From £300 yoga mats to Alo tracksuits and the sacred Stanley cup, the modern wellness world isn’t about health, it’s about belonging. We’ll talk about:Why 'inclusive' wellness is often just clever marketingThe new uniform of wellbeing (and why trainer socks are apparently an indicator of age/being out of fashion)How thin privilege and class still shape who gets to be 'well'Why you never see wellness marketed to men - and what that says about who the industry’s really servingAnd how ancient cultural practices became content for InstagramThis isn’t a takedown of self-care, it’s a reality check on what wellness culture has become: a glossy performance that often leaves people out.Maybe real wellness isn’t something you can buy, post, or prove.Maybe it’s the small, unfiltered things that actually keep you human.🎧 Listen now for a wry, honest look at the business, aesthetics, and quiet absurdities of modern wellness culture.🌿 Instagram https://www.instagram.com/emmaguns/📰 Substack https://emmaguns.substack.com/🎧 Listen to past episodes https://podcasts.apple.com/gb/podcast/the-emma-guns-show/id1102982843Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

Worry can be motivating. It can be a driving force that spurs you into motion but then worry can also bring you to a sudden and grinding halt. In this episode, I talk about what happens when worry tips from useful to paralysing, and how I’ve been learning to worry less and act more.I explore:How worry often disguises itself as diligenceWhy even small tasks can feel heavy when your mind is busyThe moment motivation turns into paralysisAnd what it means to move with the worry instead of waiting for it to go awayA calm, honest reflection on overthinking, stillness, and quiet courage.Listen wherever you get your podcasts, or read more on Substack: https://emmaguns.substack.com/Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

This week, I did something I’ve never done before - I walked out of a sound bath halfway through. Then I went to a breathwork session that felt eerily like a cult. Both experiences made me realise how far modern wellness has drifted from its purpose.In this episode, I unpack why so many wellness practices now feel performative rather than healing; more about being seen to be “working on yourself” than actually feeling better. I talk about the way movements like clean eating and body positivity started as genuine acts of self-care, only to be hijacked by branding, aesthetics, and algorithms.What happens when wellness becomes performance? And what would it look like if no one could see it?Connect with me:🌿 Instagram https://www.instagram.com/emmaguns/📰 Substack https://emmaguns.substack.com/🎧 Listen to past episodes https://podcasts.apple.com/gb/podcast/the-emma-guns-show/id1102982843Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

On my last trip to San Francisco, something unexpected happened: I didn’t get jet lag. Normally, I’d spend the first few days wide awake at 3 a.m. and desperate for a nap by lunchtime — but this time, my body adjusted almost instantly.In this episode, I share the two surprisingly simple things that made all the difference: moving my body and drinking chia seeds. We’ll talk about why exercise acts like a reset button for your internal clock, how chia seeds can keep you hydrated and regular while travelling, and the three “anchors” your body uses to sync with a new time zone — light, movement, and meals.Plus, I share practical, easy-to-remember travel habits that genuinely make you feel human again:How to use sunlight and exercise to reset your circadian rhythmThe chia-seed hydration trick that supports digestion, skin, and energyWhy timing your meals and caffeine can make or break your recoveryAnd small tweaks - like magnesium, electrolytes, and morning walks — that make travel so much smootherWhether you’re crossing continents or just hopping time zones, this episode is your quick, no-nonsense guide to beating jet lag without expensive supplements or rigid routines.Connect with me on Instagram: @emmagunsJoin the conversation on Substack: The Emma Guns Show NewsletterShare this episode with a friend who needs a reminder that failure isn’t the end.Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.

Failure. We all fear it, but what if it isn’t the end? What if failure is the secret ingredient to resilience, confidence, and real personal growth?In this episode of The Emma Guns Show, I explore why failure doesn’t have to derail you and how to use setbacks as stepping stones. Whether it’s in your career, relationships, or personal goals, learning how to fail well is the ultimate self-development tool.Here’s what you’ll hear in this episode:Why failure is feedback, not finality.The importance of resilience over perfection.How to separate your self-worth from your setbacks.My take on “glow-up gurus” and why lived experience matters more than a curated aesthetic.Practical mindset shifts and tools to bounce back stronger.✨ This episode is for you if:You’ve recently faced rejection or disappointment.You’re tired of comparing yourself to online “success stories.”You want strategies to reframe failure as growth.Failure isn’t fatal, it’s formative. And once you stop being felled by it, you’ll see that every setback carries the seed of progress.Resources & Links:Connect with me on Instagram: @emmagunsJoin the conversation on Substack: The Emma Guns Show NewsletterShare this episode with a friend who needs a reminder that failure isn’t the end.Hey! Why not share your thoughts and insights to make your listening experience even better. Complete this listener survey to tell me what you want to hear: http://bit.ly/theemmagunsshow-survey Hosted on Acast. See acast.com/privacy for more information.