The Optimal Creatine Protocol for Strength, Brain and Longevity - Darren Candow, PhD (Video)
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power.
In this 31 March 2025 published video, host Dr. Rhonda Patrick talks with Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
https://youtu.be/ICsO-EHI_vM
CHAPTERS:
00:00:00 Introduction
00:00:56 What makes creatine effective for exercise performance?
00:04:23 The loss of explosive power with aging
00:05:59 How creatine speeds up recovery between sets
00:08:36 Two ways creatine boosts muscle strength
00:10:34 Why creatine might not speed typical weight-training recovery
00:13:01 Anti-catabolic effects
00:13:38 Why do men and women respond differently?
00:15:12 Dietary creatine vs. supplementation
00:15:59 Is creatine supplementation necessary—or optional?
00:17:27 Why plant-based may benefit most
00:18:38 Should creatine dosage change with age?
00:19:23 Loading vs. daily dosing
00:22:20 Why 5 grams might not be enough—other tissues
00:24:11 Can creatine prevent bone loss—even without weight training?
00:24:32 How creatine supports osteoblast activity
00:26:13 Preventing hip fractures with creatine
00:28:55 Creatine vs. bisphosphonates
00:32:43 Why creatine isn’t just for weightlifters
00:35:14 Why stressed brains benefit most
00:37:19 Why brain aging accelerates demand
00:40:16 Why 10g per day might be the optimal dose
00:42:07 Why creatine counteracts sleep deprivation
00:45:16 Before vs. after concussion
00:47:39 Should dosage be adjusted by weight?
00:49:01 Does creatine improve sleep on training days?
00:52:22 Creatine for Alzheimer’s and Parkinson’s—does the science hold up?
00:53:55 Can creatine help with depression and anxiety?
00:57:12 The role of creatine and glutamine in preventing respiratory illness
00:59:28 Why creatine may enhance endothelial health and circulation
01:00:52 Creatine’s role in cardiometabolic health
01:02:33 When does loading actually make sense?
01:03:38 Creatine’s dual role—preserving muscle and enhancing recovery after injury
01:06:33 Is creatine effective without exercise?
01:08:49 Why creatine might improve male fertility
01:10:45 Is it safe for children?
01:14:09 Creatine supplementation during pregnancy
01:15:41 Could creatine boost motor skills in kids?
01:16:21 Creatine monohydrate vs. the rest
01:21:03 How to avoid digestive issues with creatine supplementation
01:23:44 Does timing matter—and should you cycle it?
01:25:20 Should you take creatine every day—or only workout days?
01:26:05 Why caffeine might blunt the effects
01:29:09 Does creatine increase body fat—or is that a myth?
01:29:56 Preventing cramps (the hydration myth)
01:31:21 Understanding the creatinine confusion—why creatine won’t damage your kidneys
01:33:47 Why creatine is linked (wrongly?) to baldness
01:37:10 Debunking myths—sleep, cancer, urination
01:40:27 How creatine affects homocysteine levels
01:43:20 Creatine and protein—the ideal post-workout pair?
01:46:14 How to pick the best creatine supplement
01:48:34 What to know about micronized creatine
