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

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 Creatine
• 06:10 Glutamine Reality Check
• 07:17 Top Supplements Today
• 08:23 NAD Hype vs Evidence
• 11:36 Creatine Dosing and Timing
• 15:06 Brain Uptake and Sleep Loss
• 18:17 Safety Diet and Essentiality
• 21:49 Harris Studies and Dose Ranges
• 24:30 Creatine for Concussion Prevention
• 26:31 High Dose Game Prep
• 27:12 Creatine Beyond Sports
• 29:16 Soccer Cognition Hits
• 31:38 Caffeine Creatine Myth
• 35:11 Caffeine Dosing Timing
• 37:32 Creatine Bone Findings
• 39:22 Bone Research Reality
• 43:39 Heart Health Potential
• 44:20 Creatine Forms Hype
• 46:30 Future Creatine Research
• 47:51 Wrap Up Resources
• 48:37 Conference Manual Plug
• 51:29 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=DUcFEjpj8mA
• Episode 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.darrencandow
• Website: https://creatineforhealth.com/prof-darren-candow-phd

Get In Touch with Dr Mike:

• Instagram: Drmiketnelson
• YouTube: @flexdietcert
• Email: Miketnelson.com/contact-us

Get the Daily Fitness Insider newsletter (free): https://www.miketnelson.com/newsletter