Hi Friends,
If you think creatine is only for bodybuilders, think again! Over the years, research has revealed that creatine supports so much more than muscle — it fuels your brain, enhances energy, and helps your body age gracefully.
In fact, decades of research have shown that creatine isn’t just for athletes. The scientific literature consistently supports its role in improving cellular energy, muscle performance, and even cognitive function. I’ve been recommending it more and more in my practice — especially for women over 40, vegetarians, and anyone who wants to optimize their health.
Here’s why I love creatine — and why it’s now part of my own daily routine:
🧠 1. More Brain Power
Your brain needs massive amounts of energy (ATP) to think clearly, focus, and remember things. Studies show that creatine helps brain cells regenerate ATP faster, leading to sharper focus, stronger memory, and less mental fatigue.
💪 2. Stronger Muscles and Faster Recovery
Research continues to confirm that creatine supports growth, strength, and muscle recovery after exercise. It’s one of the most well-documented supplements for maintaining lean muscle and protecting metabolism as we age.
🌱 3. Especially Important if You’re Vegetarian or Vegan
Most dietary creatine comes from animal protein, which means vegans and vegetarians often have lower creatine stores. Supplementing helps restore those levels naturally — giving a real boost to energy, strength, and stamina.
🔥 4. A Game Changer After 40
Creatine levels naturally decline with age, contributing to fatigue, slower recovery, and loss of muscle tone. Multiple studies show that supplementing helps rebuild energy from the inside out — it’s one of the simplest anti-aging tools you can add to your routine.
✅ 5. Simple, Safe, and Proven
Creatine has been studied for over 30 years and consistently shown to be safe, well-tolerated, and highly effective. I personally take 1 scoop (5 grams) in my hot almond milk with cinnamon every morning. I also add it to my son’s smoothie every day — he’s a high school baseball athlete, and it helps with his muscle recovery.
A Note from Dr. Rajsree
You might be wondering… why a gluten and dairy-filled recipe in my newsletter?
Years ago, I couldn’t dream of eating a lasagna like this — full of cheese and pasta — without feeling bloated or uncomfortable afterward.
But after healing my gut and restoring balance to my microbiome, I can now enjoy meals like this 100% pain-free.
This recipe represents more than comfort food — it’s a reminder that true gut healing brings freedom. You can savor your favorite foods again, without the symptoms that used to hold you back. And the best part? This version is still packed with fiber-rich veggies and protein, so it’s nourishing and family-approved. 🧡
Spinach & Artichoke Lasagna
A lighter, veggie-packed twist on a comfort classic!
This delicious lasagna is a lower-carb, higher-fiber version of the traditional recipe — thanks to the addition of nutrient-rich spinach, artichokes, mushrooms, and zucchini. By swapping one layer of noodles for thinly sliced zucchini “lasagna sheets,” you’ll enjoy all the creamy, cheesy comfort with extra veggies that support your gut and metabolism.
🌿 Ingredients
1 lb ground organic chicken (or meat of your choice)
2 jars pasta sauce
1 package frozen organic spinach, thawed and drained
1 package frozen artichoke bottoms, thawed and thinly sliced (available at Trader Joe's)
2 packages sliced baby bella mushrooms
2 large organic zucchini (for the “noodle” layer)
1 diced onion
5 cloves garlic, minced
1 container organic ricotta cheese
1 package shredded organic mozzarella cheese
1 package shredded organic Parmesan cheese
1 box oven-ready (no-boil) lasagna noodles (like Trader Joe's brand)
1 tablespoon Italian seasoning
2 teaspoons salt (divided)
½ teaspoon black pepper
Fresh basil leaves (for layering and garnish)
🍳 Directions
Preheat oven to 375°F.
In a large skillet, sauté diced onion and minced garlic in olive oil until fragrant and translucent.
Add sliced mushrooms and cook until browned and reduced.
Add ground chicken and season with Italian seasoning, 1 teaspoon salt, and black pepper. Break it apart with a spoon and cook until no longer pink.
Stir in the thawed spinach and sliced artichokes. Add another teaspoon of salt, and cook for a few minutes. You may notice a lot of liquid accumulating from the vegetables. Use a ladle to spoon the extra liquid out of the mixture. Then add 1 jar of pasta sauce. Let the mixture simmer for 5 minutes.
Slice the zucchini lengthwise into thin “lasagna noodle” strips.
In a large baking dish, start layering:
Spread a thin layer of the second jar of pasta sauce on the bottom.
Add a layer of lasagna noodles.
Spread the veggie-meat sauce mixture.
Sprinkle mozzarella and Parmesan, and add dollops of ricotta.
Add a layer of zucchini slices (instead of noodles).
Repeat: sauce → cheese → ricotta → noodles.
Finish with a top layer of sauce, fresh basil leaves, and sprinkle with mozzarella and Parmesan cheese.
Let the assembled lasagna sit for 30 minutes so the noodles can absorb the sauce.
Bake uncovered for 45 minutes, until bubbly and golden brown.
Let rest for 20 minutes before serving. Garnish with freshly chopped basil.
💚 Tip from Dr. Rajsree
This dish is packed with phytonutrients, fiber, and protein to keep you satisfied while supporting gut health and hormone balance. The artichokes are natural liver detoxifiers and a superstar of prebiotic fiber!
Here’s to building strength — from your muscles to your mind. 🧡
For those who love the science, I’ve included key references below.
Wishing you great health,
Rajsree Nambudripad, MD
