What’s the Deal With Creatine?
A Deep Dive into the Controversial New Carbohydrate "Study"
On social media, a screenshot of this review looks identical to a gold-standard meta-analysis. One is a group of low-carb advocates selecting studies that confirm their priors. The other represents the synthesized findings of hundreds of researchers and thousands of participants. But they get the same real estate in your feed, the same 'interesting!' retweet, the same air of authority. If you (unlike me) had better things to do than spend three days in the methodology mines, you'd glance at the title, think 'huh, maybe carbs ARE overrated,' and scroll on. That's not your fault. But it IS the problem.
So let's do what we do here: dig into the history, examine the science, and figure out what this paper actually proves versus what it claims to prove. Spoiler: those are very different things.
Should You Lift Heavy For Bone Density?
If you've spent any time in fitness spaces, especially those targeting women and athletes over 40, you've heard it: lift heavy for bone density. It's presented as settled science, a non-negotiable recommendation, the thing standing between you and osteoporosis. Every fitness influencer, personal trainer, and wellness podcast seems to agree: heavy resistance training builds bone, and if you're not doing it, you're basically crumbling as we speak.