#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD

Rhonda Patrick

Mar 31, 2025

Episode description

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Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, 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.

Timestamps:

(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
(28:10) How creatine supports osteoblast activity
(29:51) Preventing hip fractures with creatine
(32:33) Creatine vs. bisphosphonates
(36:21) Why creatine isn’t just for weightlifters
(38:52) Why stressed brains benefit most
(40:57) Why brain aging accelerates demand
(43:54) Why 10g per day might be the optimal dose
(45:45) Why creatine counteracts sleep deprivation
(48:53) Before vs. after concussion
(51:17) Should dosage be adjusted by weight?
(52:39) Does creatine improve sleep on training days?
(55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up?
(57:08) Can creatine help with depression and anxiety?
(1:00:24) The role of creatine and glutamine in preventing respiratory illness
(1:02:40) Why creatine may enhance endothelial health and circulation
(1:04:04) Creatine’s role in cardiometabolic health
(1:05:45) When does loading actually make sense?
(1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury
(1:09:46) Is creatine effective without exercise?
(1:12:01) Why creatine might improve male ferti

Episode description

Download my “How to Train According to the Experts” guide

Discover my premium podcast, The Aliquot

Timestamps:

(00:00) Introduction
(04:34) What makes creatine effective for exercise performance?
(08:01) The loss of explosive power with aging
(09:36) How creatine speeds up recovery between sets
(12:13) Two ways creatine boosts muscle strength
(14:12) Why creatine might not speed typical weight-training recovery
(16:38) Anti-catabolic effects
(17:16) Why do men and women respond differently?
(18:50) Dietary creatine vs. supplementation
(19:36) Is creatine supplementation necessary—or optional?
(21:05) Why plant-based may benefit most
(22:15) Should creatine dosage change with age?
(23:01) Loading vs. daily dosing
(25:57) Why 5 grams might not be enough—other tissues
(27:48) Can creatine prevent bone loss—even without weight training?
(28:10) How creatine supports osteoblast activity
(29:51) Preventing hip fractures with creatine
(32:33) Creatine vs. bisphosphonates
(36:21) Why creatine isn’t just for weightlifters
(38:52) Why stressed brains benefit most
(40:57) Why brain aging accelerates demand
(43:54) Why 10g per day might be the optimal dose
(45:45) Why creatine counteracts sleep deprivation
(48:53) Before vs. after concussion
(51:17) Should dosage be adjusted by weight?
(52:39) Does creatine improve sleep on training days?
(55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up?
(57:08) Can creatine help with depression and anxiety?
(1:00:24) The role of creatine and glutamine in preventing respiratory illness
(1:02:40) Why creatine may enhance endothelial health and circulation
(1:04:04) Creatine’s role in cardiometabolic health
(1:05:45) When does loading actually make sense?
(1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury
(1:09:46) Is creatine effective without exercise?
(1:12:01) Why creatine might improve male ferti

Mindsip insights from this episode:

Choose Creapure for high-quality creatine monohydrate

Creapure, a German-made creatine monohydrate, is mentioned as a high-quality, third-party tested, and pure form of creatine.

#creatine

#supplement

Leverage creatine for anti-inflammatory benefits in endurance training

Creatine's anti-inflammatory and recovery benefits are most evident in long-duration aerobic exercises like marathons, rather than traditional intermittent weight training.

#creatine

#endurance

Preserve bone density with creatine supplementation

Creatine supplementation at 8 grams per day doesn't build new bone mineral density but has been shown to preserve it by reducing breakdown, particularly in the hip region.

#bones

#creatine

Increase creatine dosage to enhance cognitive function under stress

For cognitive benefits, especially under stress, a higher dose of 10-20 grams per day is more effective at crossing the blood-brain barrier than the standard 3-5 grams.

#cognition

#creatine

Take high dose creatine to combat cognitive decline from stress

Taking an acute high dose of creatine, around 20 grams, can help offset the cognitive decline from stressors like sleep deprivation or jet lag.

#creatine

#stress

Enhance sleep duration with creatine supplementation on training days

In a study on resistance-training females, creatine supplementation was found to significantly increase total sleep duration on the days they trained.

#creatine

#sleep

Utilize creatine safely to enhance agility and coordination in children

Contrary to popular belief, research shows no adverse effects of creatine in children and it may improve agility and coordination, with a dose of 2-3 grams per day considered viable.