The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health Podcast Por arte de portada

The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health

The Creatine Masterclass: Why This One Supplement Could Change Everything for Women’s Health

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 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: Creatine for Cognitive Health: It crosses the blood-brain barrier slowly but significantly, especially under stress or sleep deprivation. Dosage Evolution: 10g/day may be optimal for full muscle, brain, and bone saturation—especially in women. Bone Health & Aging: Combined with resistance training, creatine may help preserve bone density, especially post-menopause. Body Composition Benefits: Contrary to myth, creatine reduces body fat over time and improves lean mass, even in women. Mental Health & Resilience: Early evidence shows potential benefits for depression, anxiety, and sleep quality. Safer Than You Think: Creatine does not cause kidney issues or hair loss—these myths are finally being debunked with new data. 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 22:03 – Muscle breakdown: why women respond differently than men 31:25 – GAA, taurine & stacks that supercharge brain performance 36:28 – Brain fog, stress & cognition: creatine’s impact on energy and focus 47:43 – Creatine and sleep: timing, dosage, and recovery benefits 52:07 – The perimenopause trifecta: mood, metabolism, and muscle 55:13 – Final verdict: What dose actually works—and is it safe? VALUABLE RESOURCES Click here for discounts on all the products I personally use and recommend A BIG thank you to our sponsors who make the show possible: Get 20% off the Creatine I love at trycreate.co/ANGELA20, and use code ANGELA20 to save 20% on your firsts order. LVLUP HEALTH: Slow aging, repair gut health boost collagen and recovery and more with LVLUP Health’s amazing products. Save 15% with code ANGELA at https://lvluphealth.com/angela For 10% off at Timeline visit www.timelinenutrition.com and use code ANGELA10 ABOUT THE GUEST Darren G. Candow, Ph.D., CSEP-CEP, FISSN is a Professor and Director of the Aging Muscle and Bone Health Laboratory, Director of Research for the Athlete Health and Performance Initiative and past Associate Dean-Graduate Studies and Research 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 involving nutrition (primarily creatine monohydrate) and physical activity (resistance training) which have practical and clinical relevance for improving properties of muscle, bone and brain health/function. Dr. Candow has published > 150 peer-refereed journal manuscripts (h-index: 49, i10-index: 107), received > $2 million in research support, and supervised over 20 MSc and PhD students. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition; Nutrients; Frontiers; Advanced Exercise and Health Sciences; Scientific Reports; and Longevity and as a Scientific Advisor for AlzChem and Create. Dr. Candow is also a fellow of the International Society of Sports Nutrition and a Canadian Society for Exercise Physiology-Clinical Exercise Physiologist. Darren G. Candow, PhD | CSEP-CEP | FISSN Professor Director-Aging Muscle and Bone Health Laboratory Director of Research-Athlete Health and Performance Initiative Faculty of Kinesiology & Health Studies University of Regina Google Scholar: https://scholar.google.ca/citations?hl=en&user=iUYFaeoAAAAJ&view_op=list_works&sortby=pubdate Instagram: https://www.instagram.com/dr.darrencandow/?hl=en ABOUT THE HOST ...
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