BONUS: AMA: Creatine's Impact on Metabolic Health and Wellness with Dr. Darren Candow

Everyday Wellness: Midlife Hormones, Menopause, and Science for Women 35+

Cynthia Thurlow

Alternative Health, Nutrition, Science, Life Sciences, Health & Fitness

4.8 • 1K Ratings

🗓️ 22 September 2025

⏱️ 55 minutes

🔗️ Recording | iTunes | RSS

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Summary

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity, whom I had the pleasure of speaking with on Episode 301, where we discussed creatine. We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We examine the cognitive benefits of creatine, investigating its interactions with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health. You will find today's AMA session as enlightening and enriching as I did while recording it. IN THIS EPISODE YOU WILL LEARN: The safety and efficacy of creatine as a supplement How creatine increases muscle mass and reduces protein catabolism The benefits of combining creatine with protein Is it better to take creatine before or after a workout? How creatine supplementation may improve brain performance and mental clarity Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health The benefits of resistance-band workouts for post-menopausal women Are there any age-related limits for creatine supplementation? Bio: Dr. Darren Candow Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow’s research program are to develop effective lifestyle interventions that incorporate nutrition (primarily creatine monohydrate) and physical activity (resistance training), with practical and clinical relevance for improving musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. Connect with Cynthia Thurlow Follow on X ⁠Instagram⁠ ⁠LinkedIn⁠ Check out Cynthia’s ⁠website⁠ Submit your questions to ⁠[email protected]⁠ Connect with Dr. Darren Candow On⁠ Instagram⁠ and X Previous Episode Mentioned: ⁠Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP⁠

Transcript

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0:00.0	Welcome to Everyday Wellness Podcast.
0:03.7	I'm your host, nurse practitioner, Cynthia Thurlow.
0:07.4	This podcast is designed to educate, empower, and inspire you to achieve your health and wellness goals.
0:13.9	My goal and intent is to provide you with the best content and conversations from leaders in the health and wellness industry each week and
0:21.5	impact over a million lives.
0:29.0	This is the start of bonus Mondays, a compilation of the top episodes over the past three years for everyday wellness.
0:40.8	And I have to tell you, when I went through all of this research and data, it was apparent to me that we have a very eclectic, diverse group of clinicians, science writers, personal trainers, and experts. I know you will love this new series. Every
0:57.8	Monday, we're dropping some of the biggest podcasts of the last three years. These are your
1:03.3	favorites, the most downloaded, ones that have resonated with you. And I love that we're going to be
1:09.3	able to share these every Monday so that you can
1:11.6	revisit some of these amazing episodes.
1:17.2	Today I had the honor of reconnecting with two previous guests, Dr. Darren Kandau, who joined me on
1:23.8	podcast episode 301, diving deep into creatine, he is a distinguished professor, an
1:30.3	internationally renowned researcher on creatine, monohydrate, nutrition, and physical activity.
1:35.4	I am also joined again by Chris Irwin, who has been a twice previous guest on episode 175 and
1:43.7	episode 219, which was the number one most downloaded
1:46.9	podcast of 2022. Today, we did an AMA format diving into creatine themes, including supplementation,
1:56.4	the outdated RDA, the role of strength training, how to potentiate the effects of creatine monohydrate,
2:04.0	brain benefits, the interactions between caffeine and creatine, bone and exercise, hydration,
2:11.8	anabolic resistance, and metabolic health. I hope you will enjoy this AMA format as much as I did
2:17.2	recording it.
2:21.9	Welcome back. Dr. Aaron. Chris Irwin is back on the podcast. It's great to have you both. I thought
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