The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD — Key Takeaways

In this video

1. 1mIntroduction
2. 1mWhat makes creatine effective for exercise performance?
3. 4mThe loss of explosive power with aging
4. 6mHow creatine speeds up recovery between sets
5. 9mTwo ways creatine boosts muscle strength
6. 11mWhy creatine might not speed typical weight-training recovery
7. 13mAnti-catabolic effects
8. 14mWhy do men and women respond differently?
9. 15mDietary creatine vs. supplementation
10. 16mIs creatine supplementation necessary—or optional?
11. 17mWhy plant-based may benefit most
12. 19mShould creatine dosage change with age?
13. 19mLoading vs. daily dosing
14. 22mWhy 5 grams might not be enough—other tissues
15. 24mCan creatine prevent bone loss—even without weight training?
16. 25mHow creatine supports osteoblast activity
17. 26mPreventing hip fractures with creatine
18. 29mCreatine vs. bisphosphonates
19. 33mWhy creatine isn’t just for weightlifters
20. 35mWhy stressed brains benefit most
21. 37mWhy brain aging accelerates demand
22. 40mWhy 10g per day might be the optimal dose
23. 42mWhy creatine counteracts sleep deprivation
24. 45mBefore vs. after concussion
25. 48mShould dosage be adjusted by weight?
26. 49mDoes creatine improve sleep on training days?
27. 52mCreatine for Alzheimer’s and Parkinson’s—does the science hold up?
28. 54mCan creatine help with depression and anxiety?
29. 57mThe role of creatine and glutamine in preventing respiratory illness
30. 59mWhy creatine may enhance endothelial health and circulation
31. 1h 1mCreatine’s role in cardiometabolic health
32. 1h 3mWhen does loading actually make sense?
33. 1h 4mCreatine’s dual role—preserving muscle and enhancing recovery after injury
34. 1h 7mIs creatine effective without exercise?
35. 1h 9mWhy creatine might improve male fertility
36. 1h 11mIs it safe for children?
37. 1h 14mCreatine supplementation during pregnancy
38. 1h 16mCould creatine boost motor skills in kids?
39. 1h 16mCreatine monohydrate vs. the rest
40. 1h 21mHow to avoid digestive issues with creatine supplementation
41. 1h 24mDoes timing matter—and should you cycle it?
42. 1h 25mShould you take creatine every day—or only workout days?
43. 1h 26mWhy caffeine might blunt the effects
44. 1h 29mDoes creatine increase body fat—or is that a myth?
45. 1h 30mPreventing cramps (the hydration myth)
46. 1h 31mUnderstanding the creatinine confusion—why creatine won’t damage your kidneys
47. 1h 34mWhy creatine is linked (wrongly?) to baldness
48. 1h 37mDebunking myths—sleep, cancer, urination
49. 1h 40mHow creatine affects homocysteine levels
50. 1h 43mCreatine and protein—the ideal post-workout pair?
51. 1h 46mHow to pick the best creatine supplement
52. 1h 49mWhat to know about micronized creatine