# Episode 382: Creatine for Muscle, Bone, Brain & Longevity (Plus Caffeine, Dosing, and Safety) with Dr. Darren Candow

Page: https://stenobird.com/podcast/flex-diet-podcast-880226/episode-382-creatine-for-muscle-bone-brain-longevity-plus-caffeine-dosing-and-safety-with-dr-darren-candow
Text version: https://stenobird.com/podcast/flex-diet-podcast-880226/episode-382-creatine-for-muscle-bone-brain-longevity-plus-caffeine-dosing-and-safety-with-dr-darren-candow.md
Podcast: [Flex Diet Podcast](https://stenobird.com/podcast/flex-diet-podcast-880226)
Published: 2026-04-29T20:21:18+00:00
Episode link: https://flex-diet-podcast.simplecast.com/episodes/episode-382-creatine-for-muscle-bone-brain-longevity-plus-caffeine-dosing-and-safety-with-dr-darren-candow-PA_mftng
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Duration seconds: 3160

## Resource

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.

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## Transcript

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