As a functional anti-aging doctor, my life revolves around helping women navigate the complex journey of hormonal changes, particularly during perimenopause. Over the years, I’ve prided myself on guiding countless women through this transition, offering tailored advice, hormonal support, and lifestyle interventions. However, nothing could have prepared me for the moment I realized: it was now my turn.
Yes, I, the very doctor who had walked so many patients through the ins and outs of perimenopause, was now entering this hormonal storm myself. The irony was not lost on me, but I embraced the challenge instead of resigning myself to the symptoms. This wasn’t going to be a passive ride. I decided to take control of my health and approach this phase as an experiment—a six-month journey to discover what truly works to restore strength, energy, and vitality. In particular, two unconventional allies—creatine and bone broth—became my game-changers.
Let me describe my experimental journey, how I felt stronger, and what you can learn from it.
Chapter 1: The Wake-Up Call—Perimenopause Hits Home
It started slowly. At first, it was a nagging feeling of fatigue that seemed to linger no matter how much sleep I got. Then came the mood swings. One day, I was on top of the world, and the next, I was questioning whether I could get through a simple workday. The real wake-up call came one morning when I tried to stretch my arm and felt a deep, radiating pain in my shoulder. My once-dependable body suddenly felt foreign to me—weak, sore, and drained.
As a functional medicine doctor, I recognized the signs immediately: this was perimenopause. My hormones were fluctuating, and the result was a cascade of symptoms I’d advised patients on for years. But now, it was personal.
Rather than simply accepting it as an inevitable part of aging, I decided to turn my situation into an experiment. After all, my philosophy has always been that aging can be optimized, and this was my chance to prove it. I designed a six-month protocol that combined cutting-edge functional medicine with age-old remedies to see if I could reclaim my strength. Two unlikely but potent stars of this experiment were creatine and bone broth.
Chapter 2: Why Creatine and Bone Broth?
Before diving into my results, let me explain why I chose to focus on creatine and bone broth.
Creatine: Most people associate creatine with bodybuilders and gym enthusiasts, but few know that creatine is an essential compound for cellular energy production. Creatine works by regenerating adenosine triphosphate (ATP), the molecule responsible for powering muscle contractions and almost all cellular processes. As women age and enter perimenopause, declining hormone levels—especially estrogen—can lead to muscle mass loss and reduced strength. Creatine can help combat this muscle loss by supporting muscle health, reducing fatigue, and improving physical performance.
Bone Broth: Often referred to as a “liquid gold” in the world of wellness, bone broth is packed with collagen, amino acids, and minerals like calcium and magnesium that support bone health, joint function, and digestion. As we age, collagen production declines, leading to weaker joints and sagging skin. Bone broth not only provides the building blocks to support these systems but also aids in gut health, which is crucial for nutrient absorption and hormone balance during perimenopause.
Given the benefits of both, I was curious to see how they would impact my body over the next six months. Armed with a plan, I embarked on my perimenopause strength experiment.
Chapter 3: The First Month—Setting the Stage
The first month was all about establishing a baseline. I wasn’t expecting immediate changes, but I wanted to see how my body would respond. I started by introducing creatine into my daily routine—about 3-5 grams per day, added to my morning smoothie. I also began sipping bone broth in the evenings as a calming, nutrient-rich way to wind down.
During this time, I also tracked my energy levels, sleep quality, muscle strength, and mood. The results in the first month were subtle. While I didn’t feel dramatically stronger, I did notice a slight uptick in my stamina, especially during my workouts. I was lifting a little more weight, and my post-exercise recovery seemed faster. My sleep, on the other hand, was still erratic, and my mood swings continued to fluctuate as my hormones shifted.
Chapter 4: Months Two and Three—Building Momentum
By the second and third months, I started to feel the true power of creatine and bone broth.
Energy and Strength: One of the most noticeable changes was in my energy levels. Creatine was living up to its reputation of enhancing cellular energy production. I found myself able to push harder during my strength-training sessions without feeling wiped out afterward. I was lifting heavier weights than I had in years, something I hadn’t expected to see so soon. Muscle soreness was still present, but it was manageable and didn’t linger as long as it once had.
Bone and Joint Health: The impact of bone broth became evident around the end of the second month. I had been struggling with mild joint stiffness, particularly in my knees and hips, which worsened after long periods of sitting. After consistently incorporating bone broth into my diet, the stiffness began to subside. My joints felt more lubricated, and I no longer woke up feeling stiff and creaky. It was as if the broth was nourishing me from the inside out.
Mood and Mental Clarity: Another unexpected bonus was the improvement in my mood and mental clarity. With less joint pain and more energy, I found that I was less irritable. My brain fog began to lift, allowing me to focus more clearly during work and feel more present with my family.
Chapter 5: Months Four to Five—Hitting My Stride
By months four and five, I hit my stride. I felt stronger, leaner, and more in tune with my body than I had in years.
Creatine’s Muscle-Building Benefits: By this point, creatine had done its job. I wasn’t just maintaining my muscle mass—I was building it. I had always been active, but in my 40s, I was gaining strength and muscle in ways I hadn’t expected. My arms, shoulders, and legs had a new definition, and I was lifting weights I hadn’t touched in a decade.
Bone Broth for Skin and Gut Health: Bone broth’s benefits also extend beyond just joint health. I began noticing changes in my skin—less dryness, more elasticity, and a certain glow I hadn’t seen in years. Additionally, my digestion improved. Bloating, which had been a frequent companion, was a thing of the past. I attributed this to the gut-healing properties of bone broth, which improved my ability to absorb nutrients and reduced inflammation.
Chapter 6: Month Six—The Final Stretch
By the final month, I felt like a new person. The combination of creatine and bone broth had transformed not only my physical strength but my overall sense of well-being. The fatigue that had once plagued me was gone, my muscles were stronger, and my joints felt more resilient. My mood had stabilized, and I had the energy to power through both my professional and personal life.
Chapter 7: What I Learned—and How You Can Benefit
My six-month experiment taught me more than I could have imagined. Creatine and bone broth, though often overlooked in discussions about perimenopause, became invaluable tools in my journey to regain strength and vitality. The benefits I experienced were nothing short of transformative, and I’m convinced that any woman navigating perimenopause can benefit from these powerful supplements.
Key Takeaways:
1. Creatine Isn’t Just for Athletes: Women in perimenopause can greatly benefit from creatine supplementation, particularly for maintaining and building muscle mass, improving energy, and reducing fatigue.
2. Bone Broth for More Than Just Joints: Bone broth supports joint health, skin elasticity, and gut health—all areas that can take a hit during perimenopause.
3. Consistency Is Key: Both creatine and bone broth take time to show their full benefits. Stick with it, and you’ll start to notice changes in your strength, energy, and overall well-being.
4. Holistic Approach: While creatine and bone broth were cornerstones of my experiment, I also focused on other aspects of health, including hormone balancing, stress management, and sleep optimization.
Embracing Strength in Perimenopause
Perimenopause doesn’t have to mean losing strength, energy, or vitality. With the right strategies, you can feel stronger and more empowered than ever. For me, creatine and bone broth became the foundation of my strength-building journey, and I encourage anyone going through this phase of life to consider adding them to their routine. Aging is inevitable, but thriving through it is a choice—and I’m living proof that it’s possible.
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