In this episode of the Flex Diet Podcast, I sit down with creatine researcher Dr. Darren Candow from the University of Regina to break down what the research actually says about creatine for muscle, performance, and body composition—plus the newer interest in brain health, aging, and longevity. We dig into practical dosing (including higher-dose ideas for bone and brain), why timing probably doesn’t matter much, and what the data shows on safety, side effects, and common myths like hair loss. We also talk about creatine in special contexts like sleep deprivation, jet lag, concussion/TBI potential, and vegan or low-creatine diets, along with how caffeine might (or might not) interfere. If you want an evidence-based, real-world guide to creatine, this one’s for you. Sponsors: Daily Fitness Insider Newsletter: https://flex-diet.kit.com/bfa1510fa8 Available now: Grab a copy of the Triphasic Training II book I co-wrote with Cal Deitz here. Episode Chapters: 04:00 How Candow Started Creatine 06:10 Glutamine Reality Check 07:17 Top Supplements Today 08:23 NAD Hype vs Evidence 11:36 Creatine Dosing and Timing 15:06 Brain Uptake and Sleep Loss 18:17 Safety Diet and Essentiality 21:49 Harris Studies and Dose Ranges 24:30 Creatine for Concussion Prevention 26:31 High Dose Game Prep 27:12 Creatine Beyond Sports 29:16 Soccer Cognition Hits 31:38 Caffeine Creatine Myth 35:11 Caffeine Dosing Timing 37:32 Creatine Bone Findings 39:22 Bone Research Reality 43:39 Heart Health Potential 44:20 Creatine Forms Hype 46:30 Future Creatine Research 47:51 Wrap Up Resources 48:37 Conference Manual Plug 51:29 Medical Disclaimer Outro Flex Diet Podcasts you may enjoy: Episode 351: Brain Rehab that Works: Tools for Concussions and Migraines with Dr. Ayla Wolf YouTube: https://www.youtube.com/watch?v=DUcFEjpj8mA Episode 318: Could GAA be the Next Creatine with Dr. Guillermo Escalante YouTube: https://www.youtube.com/watch?v=MTlU7RLnEhg Connect with Dr Candow: Instagram: https://www.instagram.com/dr.darrencandow Website: https://creatineforhealth.com/prof-darren-candow-phd Get In Touch with Dr Mike: Instagram: Drmiketnelson YouTube: @flexdietcert Email: Miketnelson.com/contact-us