What if creatine isn’t just for bodybuilders—but a potent, research-backed tool for women’s health, performance, and longevity? In this powerhouse episode, Angela sits down with Darren Candow, a leading expert on creatine and Professor and Director of the Aging Muscle and Bone Health Laboratory at the University of Regina, Canada. Darren is also the Director of Research for the Athlete Health and Performance Initiative and past Associate Dean of Graduate Studies and Research in the Faculty of Kinesiology and Health Studies. Together, they unpack the groundbreaking science behind one of the most misunderstood supplements. From brain energetics and mood stability to bone density, fat loss, and anti-aging, this is your comprehensive guide to creatine beyond the gym.
Angela and Darren explore the myths, the mechanisms, and the real-world applications of creatine—especially for women navigating perimenopause, high stress, and cognitive load. Whether you’re looking to train smarter, improve memory and sleep, or simply age with more energy and resilience, this masterclass will change the way you think about creatine forever.
KEY TAKEAWAYS:
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Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation.
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Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women.
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Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause.
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Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women.
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Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality.
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Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data.
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Emerging Synergies: Stacks with protein, collagen, or taurine may enhance its effects—especially for brain and recovery support.
TIMESTAMPS AND KEY TOPICS:
0:00 – Introduction
3:33 – Creatine’s impact on fat loss, strength, and performance in women
7:31 – Recovery, overtraining & HRV: how creatine supports your nervous system
13:31 – Creatine for mood, mental health, and inflammation
18:36 – Bone health benefits in postmenopausal women
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