More Than A Physique Podcast

About More Than A Physique Podcast

Episodes guaranteed to ignite all areas of your life surrounding health, fitness and becoming mentally elite. Let’s bring out your inner athlete

Publisher

Krysten Janzen

Language

en

Explicit

No

First episode

28 Aug 2018

Latest episode

3 Oct 2026

Latest episodes

103 episodes in the feed.

1. 

   3 Oct 2026

   114: Can Creatine Help When You’re Sleep Deprived?

   Can creatine actually help when you’re sleep deprived? In this episode, I break down the research looking at creatine and acute sleep deprivation, including why higher doses of creatine may help support cognitive performance when the brain is under increased metabolic stress. But this is not an episode about replacing sleep with supplements. We’re talking about what the studies actually found, where the research is still limited, and how this may or may not apply to real life, especially for shift workers, new parents, people dealing with fragmented sleep, and anyone going through a season where getting eight perfect hours simply isn’t realistic. I also cover practical ways to support your sleep and recovery beyond creatine, including caffeine timing, naps, light exposure, your sleep environment, training adjustments, and creating better sleep opportunities when your schedule is less than ideal. In this episode: • What the creatine and sleep deprivation studies actually found • Why creatine may support brain energy during sleep loss • Why the doses used in the research are different from a typical 3 to 5 g daily dose • Whether you should take more creatine after a bad night of sleep • Creatine for shift workers and new parents • Acute versus chronic sleep deprivation • How poor sleep can affect training and recovery • Caffeine timing and sleep • Napping, light exposure and circadian rhythms • Practical ways to improve sleep when perfect sleep isn’t possible Creatine may be an interesting tool during periods of sleep deprivation, but it is not a substitute for sleep. This episode gives you the nuance behind the headline so you can understand what the research actually means for everyday life. Studies referenced: Gordji-Nejad, A., Matusch, A., Kleedörfer, S., et al. (2024). Single dose creatine improves cognitive performance and induces changes in cerebral high energy phosphates during sleep deprivation. Scientific Reports, 14, 4937. https://doi.org/10.1038/s41598-024-54249-9 (https://doi.org/10.1038/s41598-024-54249-9) Gordji-Nejad, A., Matusch, A., Hengstler, L., Beer, S., Kroll, T., Klein, S., Elmenhorst, D., Bauer, A., & Drzezga, A. (2026). Single-Dose Creatine Reduces Sleep Deprivation-Induced Deterioration in Cognitive Performance. Nutrients, 18(8), 1192. https://doi.org/10.3390/nu18081192 (https://doi.org/10.3390/nu18081192)

2. 

   2 May 2026

   113: Dealing with Body Image Issues Postpartum

   Thanks For Listening! LEAVE A REVIEW OF THE SHOW: There is nothing more appreciated to a podcast than leaving a written review and 5-Star Rating. Please consider taking 1-2 minutes to do that (iTunes). You can also leave a review on SPOTIFY! RESOURCES/COACHING: Join TEAM NATTYHOUR at www.thenattyhour.com/apply SOCIAL LINKS: Follow Krysten Janzen on YouTube Follow @krysten.janzen on Instagram Follow @krysten.janzen on Twitter Follow Krysten Janzen on Facebook References Simopoulos, A. P. (2002). The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomedicine & Pharmacotherapy, 56(8), 365-379. Discusses the omega-6 to omega-3 ratio and its potential impact on inflammation. Johnson, G. H., & Fritsche, K. (2020). Effect of dietary linoleic acid on markers of inflammation in healthy persons: A systematic review of randomized controlled trials. Advances in Nutrition, 11(3), 697-709. A systematic review finding no evidence that higher omega-6 intake leads to increased inflammation. Ramsden, C. E., Faurot, K. R., Carrera-Bastos, P., et al. (2012). Dietary fat quality and coronary heart disease prevention: A unified theory based on evolutionary, historical, global, and modern perspectives. Nutrition Journal, 11(1), 10. Concludes that replacing saturated fats with polyunsaturated fats, including omega-6s, does not increase inflammation. Sacks, F. M., Lichtenstein, A. H., Wu, J. H., et al. (2017). Dietary fats and cardiovascular disease: A presidential advisory from the American Heart Association. Circulation, 136(3), e1-e23. Recommends replacing saturated fats with polyunsaturated fats (including those from seed oils) for improved heart health. Food and Chemical Toxicology. (2016). Assessment of potential adverse effects of residual solvents in edible vegetable oils. Discusses the safety of trace amounts of hexane in processed seed oils, concluding that they pose no health risk. Lichtenstein, A. H., Appel, L. J., Vadiveloo, M., et al. (2018). Dietary fat intake and cardiovascular disease risk: A scientific statement from the American Heart Association. Journal of the American Heart Association, 7(10), e013620. Examines the relationship between different dietary fats and heart disease risk, finding benefits in consuming polyunsaturated fats over saturated fats.

3. 

   4 Oct 2025

   112: Becoming a Mom: My Real & Raw Birth Story

   Krysten Janzen shares her personal and vulnerable childbirth experience, revealing the raw realities of becoming a mother.

Reach and audience

Public platform figures. Ratings count people who left a rating, not total listeners.

Apple Podcasts (US)

5.0 / 5

4 ratings

Spotify

5.0 / 5

33 ratings

Podcast Authority Score: 30 / 100

A composite of feed quality, social presence, YouTube performance and engagement. Read the methodology.

Quality

40

Social presence

0

YouTube

0

Engagement

51

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Guest appearances

Does not typically book guests

Based on episode analysis; this does not confirm that the show is currently accepting guests.