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

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:

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