Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

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Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

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Summary

In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:00 How Candow Started Creatine06:10 Glutamine Reality Check07:17 Top Supplements Today08:23 NAD Hype vs Evidence11:36 Creatine Dosing and Timing15:06 Brain Uptake and Sleep Loss18:17 Safety Diet and Essentiality21:49 Harris Studies and Dose Ranges24:30 Creatine for Concussion Prevention26:31 High Dose Game Prep27:12 Creatine Beyond Sports29:16 Soccer Cognition Hits31:38 Caffeine Creatine Myth35:11 Caffeine Dosing Timing37:32 Creatine Bone Findings39:22 Bone Research Reality43:39 Heart Health Potential44:20 Creatine Forms Hype46:30 Future Creatine Research47:51 Wrap Up Resources48:37 Conference Manual Plug51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mAEpisode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandowWebsite: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: DrmiketnelsonYouTube: @flexdietcertEmail: Miketnelson.com/contact-us

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