Fueling Your Drive: How Many Grams of Creatine Per Day for Muscle Growth?

Table of Contents

1. Introduction
2. The Science of Creatine: Fueling Your Inner Engine
3. Navigating Creatine Dosage: Loading vs. Maintenance
4. Individual Factors Influencing Creatine Dosage
5. Optimizing Creatine Intake: Timing and Synergies
6. Beyond Muscle Growth: Comprehensive Benefits of Creatine
7. Safety and Best Practices: A No-BS Approach to Creatine
8. Monitoring Your Progress and Long-Term Use
9. Conclusion
10. FAQ

Introduction

Picture this: You’re pushing through that final set, muscles burning, breath coming hard. You dig deep, summoning every last ounce of energy, striving for just one more rep, one more step toward your fitness aspirations. What if there was a naturally occurring compound that could help unlock that extra potential, enhance your capacity for high-intensity effort, and profoundly impact your journey toward increased muscle mass and strength? This isn't a fleeting trend or a workout fad; it’s the scientifically supported reality of creatine. For decades, creatine has stood as a cornerstone in the world of sports nutrition, revered for its ability to bolster the body's natural energy systems and contribute to noticeable gains in performance and physique.

In the pursuit of an active lifestyle and robust wellness, understanding the tools at your disposal is paramount. Creatine, a compound naturally found in muscle cells, plays a critical role in producing energy during intense, short bursts of activity. While our bodies produce some creatine and we obtain it from certain foods, supplementation has emerged as an effective strategy to maximize its benefits. Yet, with a wealth of information available, a common question arises: how many grams of creatine per day for muscle growth is truly optimal, and how should it be incorporated into a purposeful wellness routine?

This post will delve into the science behind creatine, exploring its fundamental role in energy metabolism and muscle function. We’ll navigate the various dosing strategies, from initial loading phases to sustained maintenance, and discuss the factors that can influence individual requirements. Beyond muscle growth, we’ll uncover the broader spectrum of benefits, as well as crucial safety considerations and best practices for supplementation. Our mission at BUBS Naturals is to provide clean, functional, and science-backed supplements that support a life of adventure and purpose, inspired by the legacy of Glen "BUB" Doherty. We believe in a no-BS approach to wellness, offering products like our high-quality Creatine Monohydrate to help you achieve your goals. By the end of this comprehensive guide, you’ll have a clear understanding of how to effectively integrate creatine into your regimen, supporting your drive for muscle growth and enhanced performance.

The Science of Creatine: Fueling Your Inner Engine

To truly appreciate creatine's impact, it's essential to understand its role at a cellular level. Creatine is a nitrogenous organic acid that is produced naturally in the body from amino acids like glycine, arginine, and methionine, primarily in the liver, kidneys, and pancreas. We also acquire about half of our daily creatine needs from dietary sources, particularly red meat and seafood. However, the body's natural production and dietary intake alone may not be enough to fully saturate muscle creatine stores, especially for individuals engaged in intense physical training.

Once synthesized or ingested, about 95% of the body's creatine is stored in skeletal muscles, with smaller amounts found in the heart, brain, and other tissues. Within muscle cells, creatine is converted into phosphocreatine (PCr). This is where the magic happens: during high-intensity, short-duration activities like weightlifting, sprinting, or explosive movements, our muscles rapidly deplete adenosine triphosphate (ATP), which is the body's primary energy currency. When ATP is broken down for energy, it loses a phosphate group and becomes adenosine diphosphate (ADP). Phosphocreatine then steps in, readily donating its phosphate group to ADP to quickly regenerate ATP.

This rapid regeneration of ATP is vital because our muscles can only store a limited amount of pre-formed ATP. By enhancing the phosphocreatine system, creatine supplementation helps extend the period during which muscles can perform at their maximal capacity. This means more reps, more sets, and more power output during your workouts, directly translating to improved training performance and, ultimately, greater stimuli for muscle growth. Our commitment at BUBS Naturals is to provide you with the cleanest, most effective ingredients, and our Creatine Monohydrate embodies this no-BS philosophy, offering a simple, pure form to help fuel your body's natural energy production.

Beyond its role in immediate energy supply, creatine also influences cellular hydration, drawing water into muscle cells. This cellular hydration is not only a factor in the temporary increase in muscle volume often observed with creatine use but may also play a role in muscle protein synthesis. Additionally, creatine has been shown to decrease protein breakdown, creating a more anabolic environment conducive to muscle repair and growth. Understanding these foundational mechanisms solidifies creatine's standing as a highly effective supplement for those aiming to enhance strength, power, and muscle mass.

Navigating Creatine Dosage: Loading vs. Maintenance

When considering how many grams of creatine per day for muscle growth, two primary dosing strategies emerge: the loading phase and the maintenance phase. Both approaches aim to maximize muscle creatine stores, but they differ in speed and intensity.

The Creatine Loading Phase

The loading phase is designed to rapidly saturate your muscle cells with creatine. This typically involves consuming a higher dose over a short period, followed by a lower maintenance dose. The most common protocol recommends:

• Dosage: Approximately 20-25 grams of creatine per day (or 0.3 grams per kilogram of body weight) for 5-7 days.
• Administration: This daily dose is usually split into four or five smaller servings (e.g., 5 grams per serving) spaced throughout the day to optimize absorption and minimize potential gastrointestinal discomfort.

Why load? The primary benefit of a loading phase is speed. By quickly elevating creatine levels in your muscles by 10-40% within about a week, you may experience the performance-enhancing effects of creatine sooner. For an athlete preparing for a competition or someone eager to kickstart their training gains, this accelerated saturation can be particularly appealing. Some research suggests that taking creatine with carbohydrates, or a combination of carbohydrates and protein, can further enhance creatine uptake during this phase. For example, mixing your Creatine Monohydrate with a post-workout shake containing protein and simple carbs could be an effective strategy.

Considerations: While effective, the loading phase can sometimes lead to mild, temporary side effects such as bloating or slight gastrointestinal upset for some individuals. These effects are often due to the increased water retention in muscle cells and the higher single doses. It's important to drink plenty of water, especially if you’re incorporating a supplement like our Hydrate or Die electrolytes, which can help support effective hydration and muscle function, particularly during intense training periods.

The Creatine Maintenance Phase (with or without loading)

Following a loading phase, or as a standalone approach, the maintenance phase involves a lower daily dose to keep muscle creatine stores elevated.

• Dosage: Typically 3-5 grams of creatine per day. Larger athletes or those engaging in exceptionally high-intensity activities might benefit from closer to 5-10 grams per day.

Gradual Approach: For those who prefer to skip the loading phase, a consistent daily intake of 3-5 grams of creatine will still effectively saturate muscle stores. The main difference is the timeframe; this gradual approach typically takes around 3-4 weeks to achieve full muscle saturation, compared to the 5-7 days of a loading phase. While it takes longer to experience the full benefits, this method may be gentler on the digestive system and avoids the potential temporary weight gain associated with rapid water retention.

Consistency is Key: Regardless of whether you choose to load or opt for a gradual build-up, consistency in daily intake is paramount. Creatine is not a "take it when you feel like it" supplement; its benefits stem from maintaining consistently high levels within your muscles. Our Creatine Monohydrate is designed to mix effortlessly into your beverage of choice, making daily supplementation a simple, straightforward habit that aligns with our no-BS approach to wellness.

Individual Factors Influencing Creatine Dosage

Determining the ideal creatine dosage isn't a one-size-fits-all endeavor. Several individual factors can influence how much creatine you might need to optimize its benefits for muscle growth and performance. Recognizing these nuances allows for a more personalized and effective supplementation strategy.

Body Size and Muscle Mass

One of the most significant factors is your body weight and existing muscle mass. Individuals with a larger body mass generally have a greater capacity to store creatine in their muscles. This is why a common recommendation for loading phases is 0.3 grams per kilogram of body weight. For maintenance, a larger athlete might find that 5-10 grams per day is more effective in sustaining optimal muscle creatine levels compared to a smaller individual who may thrive on 3-5 grams daily. The more muscle you have, the more "storage space" there is for creatine, necessitating a slightly higher intake to keep those reserves topped up.

Training Goals and Intensity

Your specific training goals and the intensity of your workouts also play a crucial role. If your primary goal is maximal strength, power, and explosive performance (typical for weightlifters, sprinters, or team sport athletes), maintaining high muscle creatine levels is critical. These types of activities heavily rely on the ATP-PCr system, meaning a robust supply of creatine is directly beneficial. For those engaging in high-volume resistance training focused on hypertrophy (muscle growth), the ability to perform extra reps or sets with higher quality contributes significantly to the anabolic stimulus. Conversely, someone focused purely on endurance training, while still potentially benefiting from some creatine, might not require the same high saturation levels as a power athlete.

Dietary Habits

Your diet significantly impacts your baseline creatine stores. Since creatine is naturally found in animal products like red meat and fish, individuals following an omnivorous diet typically have higher baseline muscle creatine levels than vegetarians or vegans. For those with plant-based diets, supplementation with Creatine Monohydrate can be particularly beneficial, as it helps to replenish and maintain adequate stores that might otherwise be lower. Vegetarians and vegans may experience a more pronounced response to creatine supplementation due to this lower initial saturation.

Age and Gender

While research on creatine often focuses on male athletes, studies increasingly show that creatine is beneficial across different ages and genders. For women, creatine can support strength gains and muscle mass, although some studies suggest that women might not experience the same magnitude of strength or muscle mass increases as men. However, creatine has shown potential benefits for women throughout different life stages, including supporting bone health and cognitive function. For older adults, creatine supplementation, combined with resistance training, can be a powerful tool to help combat age-related muscle loss (sarcopenia), improve functional strength, and even support cognitive function. The recommended maintenance dosage of 3-5 grams per day generally applies across these demographics, with individual adjustments based on other factors.

In essence, while the 3-5 gram daily maintenance dose serves as a solid general guideline, listening to your body, observing your training performance, and considering your unique physiological and lifestyle factors will help you fine-tune your personal creatine intake. This aligns with our BUBS Naturals philosophy: providing clean, effective ingredients like our Creatine Monohydrate and empowering you with the knowledge to make informed choices for your individual wellness journey.

Optimizing Creatine Intake: Timing and Synergies

Beyond how much creatine to take, the when and with what can also influence its effectiveness. While consistency is the most critical factor, understanding the potential for optimization can further enhance your results.

When to Take Creatine: Before, After, or Anytime?

The question of optimal creatine timing often sparks debate among fitness enthusiasts. Let's break down the current understanding:

• Before Workouts: Taking creatine pre-workout ensures that your muscle stores are primed for intense activity. If you're using a loading phase, your muscles will already be saturated, making pre-workout timing less critical. However, for daily maintenance doses, ensuring a steady supply before you hit the gym can support immediate energy demands.
• After Workouts: Some research suggests a slight advantage to taking creatine post-exercise. During this window, muscles are particularly receptive to nutrient uptake, and creatine, when consumed with carbohydrates and protein, may be more efficiently absorbed and stored. This timing aligns well with post-workout recovery shakes, making it a convenient option. It also helps to replenish the creatine stores that were depleted during your training session.
• Anytime (Consistency is King): The overarching consensus among experts is that once your muscle creatine stores are fully saturated, the precise timing of your daily dose becomes less critical. The most important factor is consistent daily intake. If taking it in the morning with your coffee (perhaps blended with our delicious MCT Oil Creamer for sustained energy and mental clarity) or at night works best for your routine, then that's the "best" time for you.

The Verdict on Timing: While some studies point to marginal advantages for post-workout timing, the biggest takeaway is to find a time that allows you to take your Creatine Monohydrate consistently every day. Whether it's with breakfast, before your workout, or after, daily intake will ensure your muscle stores remain saturated, allowing you to reap the benefits.

Synergistic Intake: Pairing Creatine for Enhanced Absorption

While creatine is effective on its own, certain combinations can enhance its absorption and retention in muscle cells:

• With Carbohydrates: Studies have shown that consuming creatine with a significant amount of carbohydrates (around 50-100 grams) can increase creatine uptake into muscles. This is because carbohydrates stimulate insulin release, which helps transport creatine into cells. This strategy can be particularly useful during a short loading phase or for individuals who want to maximize absorption.
• With Carbohydrates and Protein: Combining creatine with both carbohydrates and protein has also been shown to be effective, possibly due to the combined insulin response from both macronutrients. A post-workout shake containing protein and carbs, with a scoop of Creatine Monohydrate, is an excellent example of this synergistic approach.

Our no-BS approach means we focus on simple, effective ingredients. When you incorporate our Creatine Monohydrate into your routine, remember that its effectiveness is largely driven by consistent use and proper hydration. Combining it with your regular meals or shakes can make it a seamless part of your daily wellness practice.

Beyond Muscle Growth: Comprehensive Benefits of Creatine

While creatine is primarily celebrated for its role in enhancing muscle growth, strength, and power, its benefits extend far beyond the gym. A wealth of scientific research highlights creatine's diverse positive impacts on overall wellness, recovery, and even cognitive function. At BUBS Naturals, we champion a holistic approach to wellness, and creatine fits perfectly into this philosophy, supporting your body's natural functions for a more purposeful and adventurous life.

Enhanced Physical Performance and Recovery

The immediate energy boost that creatine provides translates directly to improved performance during high-intensity exercise. This includes:

• Increased Strength and Power: By supporting rapid ATP regeneration, creatine enables you to lift heavier weights, perform more explosive movements, and push through those crucial extra reps, which are fundamental for stimulating muscle growth and strength adaptations.
• Improved Anaerobic Capacity: Creatine helps buffer against fatigue during short, intense bursts of activity, allowing for sustained high-level performance in sports like sprinting, jumping, and interval training.
• Accelerated Post-Exercise Recovery: Research suggests creatine can help reduce muscle cell damage and inflammation following intense exercise. This can lead to faster recovery times between workouts, allowing you to train more frequently and effectively. It also aids in decreasing protein breakdown, contributing to a more favorable environment for muscle repair and rebuilding. Combining Creatine Monohydrate with our Collagen Peptides can provide comprehensive support for recovery, as collagen is vital for the health of joints, tendons, and ligaments, which are often stressed during intense training.

Cognitive Function and Brain Health

The brain, like muscles, is an energy-intensive organ, relying on ATP for optimal function. Creatine plays a role in brain energy metabolism, and ongoing research points to several cognitive benefits, particularly in specific populations:

• Improved Memory and Reasoning: Studies have indicated that creatine supplementation can support short-term memory and reasoning abilities, especially in older adults, vegetarians, and individuals experiencing sleep deprivation.
• Neuroprotection: There is evidence to suggest creatine may offer neuroprotective benefits, helping to shield nerve cells from damage and supporting overall brain health. This area of research is particularly promising for age-related cognitive support.

General Health and Wellness

Emerging research continues to explore creatine's broader health implications, with studies investigating its potential involvement in:

• Bone Health: Creatine may play a role in supporting bone mineral density and reducing bone loss, an important consideration for overall structural integrity.
• Blood Sugar Control: Some findings suggest creatine could have a positive impact on blood sugar regulation, although more research is needed in this area.
• Reduced Injury Risk: Athletes using creatine have, in some studies, reported a reduced incidence of muscle tightness and sport-related injuries like strains, possibly due to its role in muscle integrity and recovery.

At BUBS Naturals, we are dedicated to providing products that support your holistic well-being. Our Creatine Monohydrate is a testament to our commitment to science-backed solutions that empower you to live a life of wellness, purpose, and adventure, honoring the spirit of Glen "BUB" Doherty.

Safety and Best Practices: A No-BS Approach to Creatine

Creatine monohydrate is one of the most extensively researched dietary supplements, with a strong safety profile backed by decades of scientific inquiry. Its efficacy and safety are well-established for the majority of healthy individuals when used as directed. However, a no-BS approach to wellness means understanding both the benefits and any considerations to ensure safe and effective use.

Dispelling Myths and Understanding Side Effects

Over the years, various myths have circulated about creatine, many of which have been thoroughly debunked by scientific evidence. Let's clarify some common points:

• Kidney or Liver Damage: This is perhaps the most persistent myth. Extensive research has consistently shown that creatine supplementation, at recommended dosages, does not cause kidney or liver damage in healthy individuals. The body naturally metabolizes creatine into creatinine, which is then excreted by the kidneys. While blood creatinine levels may slightly increase with supplementation (as a byproduct of increased creatine turnover), this is a normal physiological response and not indicative of kidney damage in healthy people. However, if you have pre-existing kidney disease, it's crucial to consult a healthcare provider before starting creatine.
• Dehydration and Cramping: Early anecdotal reports linked creatine to dehydration and muscle cramps. However, controlled studies have largely refuted these claims. In fact, by drawing water into muscle cells, creatine can actually help improve cellular hydration. Adequate fluid intake, especially when physically active, remains important for overall health, and our Hydration Collection with products like Hydrate or Die is designed to support this crucial need.
• Water Retention and Bloating: This is a legitimate, though often temporary and mild, effect, particularly during a loading phase. As creatine draws water into muscle cells, some individuals may experience a slight increase in body weight (1-3 kg, or 2-7 lbs) due to increased total body water. This is generally intramuscular water, contributing to a fuller look, rather than subcutaneous bloating. For most, this effect subsides or becomes less noticeable with continued use.
• Gastrointestinal Distress: While uncommon at standard maintenance doses, taking very large single doses (e.g., more than 10 grams at once) can sometimes lead to mild stomach upset, nausea, or diarrhea for sensitive individuals. This is another reason why splitting higher doses during a loading phase into smaller servings (e.g., 5 grams) throughout the day is recommended.

Who Should Exercise Caution?

While generally safe, certain individuals should consult a healthcare professional before starting creatine supplementation:

• Individuals with Pre-existing Conditions: As mentioned, those with kidney disease, liver disease, or diabetes should seek medical advice.
• Pregnant or Breastfeeding Individuals: The safety of creatine supplementation during pregnancy or breastfeeding has not been extensively studied, so it's generally recommended to avoid use in these periods.
• Individuals with Bipolar Disorder: Some reports suggest creatine might increase the risk of mania in individuals with bipolar disorder.
• Those on Certain Medications: Creatine may interact with medications that affect kidney function, such as diuretics or NSAIDs. Always discuss new supplements with your doctor, especially if you are taking other medications.

The BUBS Naturals Commitment to Quality

At BUBS Naturals, we uphold the highest standards for product quality and transparency. Our Creatine Monohydrate is a prime example of our dedication to providing clean, functional, and science-backed supplements. We use only simple, effective ingredients, rigorously tested and certified by third parties to ensure purity and potency. We believe in empowering you with supplements you can trust, reflecting our no-BS approach and commitment to supporting your active, purposeful lifestyle.

Choosing a high-quality creatine monohydrate is important for maximizing benefits and minimizing potential issues. Our commitment to sourcing premium ingredients ensures you're getting a product that aligns with your wellness goals, backed by our pledge to donate 10% of all profits to veteran-focused charities in honor of Glen "BUB" Doherty's legacy. This means every scoop not only supports your personal journey but also contributes to a greater purpose.

Monitoring Your Progress and Long-Term Use

Incorporating creatine into your routine is a journey, not a destination. Understanding how to monitor its effects and considering its long-term application can help you maximize benefits and maintain a sustainable approach to your wellness goals.

Recognizing the Effects of Creatine

When consistently taking Creatine Monohydrate, you should typically begin to notice changes within a few weeks, or sooner if you complete a loading phase. These changes are usually reflected in your training performance and body composition:

• Increased Strength and Power: You might find yourself able to lift slightly heavier weights, perform an extra repetition or two, or generate more explosive power during movements.
• Enhanced Exercise Capacity: The ability to sustain high-intensity efforts for longer periods, or recover more quickly between sets, can become apparent.
• Visual Muscle Fullness: Due to increased intracellular water retention, muscles may appear fuller and more defined, contributing to an overall more muscular physique.
• Improved Recovery: You might experience less muscle soreness and faster recovery post-workout, allowing for more frequent and effective training sessions.

It's important to track your workouts, lifting statistics, and how you feel to objectively assess the benefits. If after several weeks of consistent use at an appropriate dosage you don't observe these changes, you might consider adjusting your intake, ensuring consistency, or reviewing other aspects of your training and nutrition.

Long-Term Supplementation and Cycling

Creatine monohydrate has been safely used in studies for periods ranging from several weeks to up to five years. The scientific consensus supports its long-term safety for healthy individuals at recommended maintenance dosages (3-5 grams per day). There is generally no compelling scientific evidence to suggest that "creatine cycling" (periods of use followed by periods of abstinence) is necessary or provides additional benefits. In fact, consistent daily supplementation is key to maintaining saturated muscle stores and thus, sustained benefits.

For athletes who find themselves in periods of reduced training volume or intensity, or for general wellness enthusiasts taking a break from their rigorous routines, a lower maintenance dose may still offer benefits for overall health, energy, and cognitive support. If you choose to discontinue creatine, your muscle stores will gradually return to baseline levels over 4-6 weeks, and any associated performance benefits will diminish. Re-starting supplementation will simply involve re-saturating those stores.

Our philosophy at BUBS Naturals is about supporting a life of continuous wellness and purpose. We believe in providing clean, science-backed solutions that seamlessly integrate into your daily life. Our Creatine Monohydrate is rigorously tested to ensure its purity and effectiveness, allowing you to focus on your goals with confidence. Whether you're pushing for new personal records or simply maintaining an active lifestyle, creatine can be a valuable, long-term partner in your journey.

Conclusion

Understanding how many grams of creatine per day for muscle growth can feel complex amidst the vast landscape of fitness information. However, the science is clear: creatine monohydrate stands as a powerful, well-researched, and generally safe supplement capable of significantly supporting your goals for increased muscle mass, strength, and athletic performance. Whether you opt for a rapid loading phase of 20-25 grams daily for 5-7 days, followed by a maintenance phase, or a more gradual approach of 3-5 grams daily, consistency remains the single most critical factor.

Creatine's profound impact stems from its ability to enhance the body's natural energy production, allowing you to push harder, recover faster, and build more effectively. Beyond the visible gains in the gym, its benefits extend to improved cognitive function and overall cellular health, making it a valuable tool for holistic wellness. As with any aspect of your health journey, individual factors such as body size, training intensity, and dietary habits play a role in optimizing your personal dosage. Always prioritize listening to your body and consulting with a healthcare professional, especially if you have underlying health conditions.

At BUBS Naturals, we are driven by a commitment to clean, functional, and science-backed supplements that empower you to live a life of adventure, wellness, and purpose. Our no-BS approach means we offer products like our premium Creatine Monohydrate, crafted to mix effortlessly and deliver on its promise. Just as Glen "BUB" Doherty lived a life of unwavering purpose, we believe in supporting your pursuit of excellence, both physically and personally.

Ready to unlock your full potential and experience the BUBS difference? Explore our Creatine Monohydrate today and take a purposeful step towards fueling your drive for muscle growth and peak performance.

FAQ

How long does it take to see results from creatine, and will I lose muscle if I stop taking it?

You may begin to notice the effects of creatine within one to two weeks, especially if you start with a loading phase. With consistent daily intake, muscle creatine stores become saturated, supporting increased strength, power, and muscle fullness. If you stop taking creatine, your muscle stores will gradually return to baseline levels over 4-6 weeks. You won't "lose muscle" in the sense of protein degradation, but you may experience a reduction in performance during high-intensity, short-duration activities as your muscles' ability to rapidly regenerate ATP decreases. Maintaining a consistent training regimen and balanced nutrition is key regardless of supplementation.

Is creatine monohydrate the best form of creatine, or should I consider other types?

Yes, Creatine Monohydrate is widely considered the gold standard. It is the most extensively studied form of creatine, with a vast body of scientific evidence supporting its efficacy and safety. While other forms of creatine exist and are marketed with various claims about superior absorption or fewer side effects, there is currently no conclusive scientific evidence demonstrating that they offer significant advantages over creatine monohydrate. Our no-BS approach means we provide the most proven and effective form to support your wellness journey.

Can women benefit from creatine supplementation the same way men do?

Absolutely. While research historically focused more on male athletes, studies increasingly show that women can experience significant benefits from creatine supplementation. These benefits include enhanced muscle strength and power, increased lean muscle mass, improved exercise performance during high-intensity training, and accelerated recovery. Creatine can also support women's health beyond performance, potentially aiding in bone health and cognitive function. The recommended dosage of 3-5 grams per day for maintenance is generally effective for both men and women, with individual adjustments based on body size and training goals.

Do I need to "cycle" creatine, or can I take it continuously?

Based on current scientific evidence, there is no need to "cycle" creatine by taking breaks from supplementation. Continuous daily intake of Creatine Monohydrate at a maintenance dose (typically 3-5 grams per day) is generally safe and effective for healthy individuals. Long-term studies have affirmed its safety over several years of continuous use, and consistent intake is essential to keep muscle creatine stores saturated and maximize performance benefits. Our commitment at BUBS Naturals is to provide you with reliable, effective supplements that can seamlessly integrate into your ongoing wellness routine.