What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.

Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever.

 

KEY TAKEAWAYS:

• Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.

• Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women.

• Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.

• Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.

• Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality.

• Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data.

• Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support.
  
  

TIMESTAMPS AND KEY TOPICS:

0:00 – Introduction

3:33 – Creatine’s impact on fat loss, strength, and performance in women

7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system

13:31 – Creatine for mood, mental health, and inflammation

18:36 – Bone health benefits in postmenopausal women

22:03 – Muscle breakdown: why women respond differently than men

31:25 – GAA, taurine & stacks that supercharge brain performance

36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus

47:43 – Creatine and sleep: timing, dosage, and recovery benefits

52:07 – The perimenopause trifecta: mood, metabolism, and muscle

55:13 – Final verdict: What dose actually works—and is it safe?

 

VALUABLE RESOURCES

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ABOUT THE GUEST

Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist.

Darren G. Candow, PhD | CSEP-CEP | FISSN

Professor

Director-Aging Muscle and Bone Health Laboratory

Director of Research-Athlete Health and Performance Initiative

Faculty of Kinesiology & Health Studies

University of Regina

Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate

Instagram: https://www.instagram.com/dr.darrencandow/?hl=en

ABOUT THE HOST

Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine.

Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out.

The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.

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