#497 Dr. Darren Candow - Creatine and Your Brain, Performance, Bone Health, and Sleep

<p>Dr. Darren Candow is one of the world’s leading researchers and authorities on creatine and joins me to separate what we know from what is still hype.</p><p><br></p><p>Darren joins me to discuss:</p><p><br></p><p>• How to sift through the evidence and hype surrounding creatine</p><p>• What the research actually says about creatine and brain health</p><p>• Whether creatine may have a role in concussion and head-trauma research</p><p>• The current evidence around creatine and mental health</p><p>• Whether creatine can help mitigate some effects of sleep deprivation</p><p>• Creatine and bone health</p><p>• How much creatine actually contributes to muscle growth and performance</p><p>• Why strength and muscle matter for long-term independence</p><p>• How creatine may influence training quality</p><p>• Creatine timing and whether the anabolic window matters</p><p>• Loading protocols and daily dosing</p><p>• Whether creatine may have a role during injury rehabilitation</p><p>• How to interpret frightening headlines about creatine and cancer</p><p>• Whether creatine has any meaningful role in cancer research</p><p>• Creatine safety data, including concerns about kidney health</p><p>• Why elevated creatinine does not automatically mean kidney damage</p><p>• Whether caffeine interferes with creatine</p><p>• The best type of creatine to take</p><p>• Why some specialty creatine products may simply cost more without providing additional benefit</p><p>• Popular creatine myths</p><p>• Microdosing and other exciting areas for future research</p><p>• And much more</p><p><br></p><p>Follow Darren on Instagram:</p><p><br></p><p>@dr.darrencandow</p><p><br></p><p>CHAPTERS</p><p><br></p><p>00:45 Creatine Basics and Muscle Saturation</p><p>04:23 Creatine and Brain Health: Hype vs. Evidence</p><p>08:51 Creatine and Sleep Deprivation</p><p>13:10 Concussions and Head Trauma</p><p>17:51 Creatine and Mental Health</p><p>19:47 Safety, Kidney Health, and Creatinine</p><p>24:37 Homocysteine, Cancer, and Other Myths</p><p>28:37 How Much Muscle Does Creatine Actually Build?</p><p>29:27 Strength, Muscle, and Long-Term Independence</p><p>30:17 Bone and Brain Health</p><p>31:32 Creatine and Training Quality</p><p>34:19 The Best Forms of Creatine</p><p>37:32 Timing and the Anabolic Window</p><p>39:52 Cost, Marketing, and the “Pink Tax”</p><p>42:55 The Creatine and Caffeine Myth</p><p>45:46 Loading Protocols and Injury Rehabilitation</p><p>48:22 Future Research and Microdosing</p><p>50:45 C