Despite being the most studied supplement of all time, creatine is making a big resurgence. It’s been the hot topic in the health podcast space for the past year, as new scientific evidence is showing creatine is about more than looking big, but has big and important effects on brain health and overall longevity. But, like all things, creatine needs to be handled with care. It needs to be the right type, at the right dose, at the right times, with the right movement and for the right person. That’s why it was important for me to get a true creatine expert on the show, Dr Darren Candow.

Dr. Darren Candow is a professor specializing in exercise physiology, nutrition, and aging. He supervises the Aging Muscle and Bone Health Laboratory, where the primary research focus is to develop effective lifestyle interventions involving nutrition—primarily creatine monohydrate—and physical activity, particularly resistance training. These interventions aim to improve muscle, bone, and brain health and function, with both practical and clinical relevance. 

Join us as we explore:

• Everything about creatine! What it is, is it right for you, the safest form, dosage, it’s most important (and surprising) effects, why it’s the most studied supplement ever and some risks and side effects.
• Creatine’s incredible effects on a sleep deprived and exhausted brain!
• Creatine’s relationship to caffeine, hyperbaric chambers/hypoxia and TRT.
• Dr Candow’s recommended morning exercise and creatine protocol.
• Does creatine cause you to gain weight, retain water, and is the loading phase a real thing?
• Veganism and creatine.

Mention:

Study - Creatine and anti-depressants. https://doi.org/10.1176/appi.ajp.2012.11091452

Study - Creatine and pregnancy.  https://doi.org/10.1007/s00726-015-2150-7

Study - Creatine and sleep deprivation.  https://doi.org/10.1038/s41598-024-54249-9

Person - Stuart Phillips, https://experts.mcmaster.ca/display/phillis

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