#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
Release Date: 03/31/2025
#100 The Optimal Creatine Protocol for Strength, Brain, and Longevity | Darren Candow, PhD
FoundMyFitness
Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects. Timestamps: (00:00)...
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#099 The Science of Exercise for Cancer | Kerry Courneya, PhD
FoundMyFitness
For decades, exercise was considered an optional part of cancer care—something beneficial for general health but not essential. The evidence is now overwhelming: exercise is not just supportive—it’s a therapeutic intervention that recalibrates tumor biology, enhances treatment tolerance, and improves survival outcomes. With over 600 peer-reviewed studies, Dr. Kerry Courneya's work has fundamentally reshaped our understanding of how structured exercise—whether aerobic, resistance training, or high-intensity intervals—can mitigate treatment side effects, enhance immune function, and...
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#098 How to Train According to the Experts
FoundMyFitness
Exercise is more than a tool for physical transformation—it's a cornerstone of longevity, metabolic resilience, and neurocognitive vitality. In this special episode, I’m joined by Brady Holmer, a distinguished exercise science communicator and lifelong endurance runner, as we deconstruct the latest evidence-based protocols for enhancing muscle strength and cardiovascular health. What’s the optimal exercise protocol to reverse 20 years of heart aging? Is the standard 150 minutes per week truly enough to preserve a youthful heart, or do you need to exercise more frequently? What’s the...
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#097 The Science of Protein and Its Role in Longevity, Cancer, Aging, and Building Muscle
FoundMyFitness
Protein is far more than a building block for muscle—it’s essential for metabolic health, insulin sensitivity, and preventing conditions like type 2 diabetes and sarcopenia. But how much do we truly need? And could too much protein, especially from meat, actually be harmful? This episode challenges the conventional RDA of 0.8 g/kg, presenting research that supports higher intakes of 1.2–2 g/kg for maintaining muscle, improving body composition, and promoting longevity. We also confront myths around protein timing and the so-called "anabolic window.” Lastly, we address concerns about...
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#096 How to Improve Metabolic Health with HIIT, Circadian-Timed Eating, & Sleep
FoundMyFitness
Exercise, meal timing, and sleep are three powerful tools for optimizing metabolic health, a key factor in healthy aging. Even slightly elevated blood glucose levels, but within the "normal" range, can contribute to brain atrophy in areas linked to aging and neurodegeneration. Long-term glucose elevations (high HbA1c) also promote harmful compounds that stiffen blood vessels, reduce heart flexibility, and raise cardiovascular risk. In this episode, recorded at the American Academy of Anti-Aging Medicine conference in Palm Beach, Florida, I provide practical, science-backed protocols on how...
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#095 What Microplastics Are Doing to Your Brain, Body, and Reproductive Systems
FoundMyFitness
Every week, the average person ingests the equivalent weight of a credit card in plastic.* While certain preventive measures can significantly reduce your intake of these harmful substances, it’s crucial to acknowledge a more daunting concern: the bioaccumulation of microplastics in the brain, potentially at ten times the rate of other organs. Microplastics and their associated chemicals are alarmingly ubiquitous — they permeate breast milk, sperm, the hippocampus, the prefrontal cortex, the air we breathe, medications, the water supply, and our bloodstream, accumulating in most major...
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#094 Dr. Layne Norton on Building Muscle – Insights on Diet, Training, and Supplements
FoundMyFitness
Dr. Layne Norton is a Ph.D. in Nutritional Sciences, a professional bodybuilder, and a champion powerlifter. We discuss why most people aren’t training too hard, when to go to failure, whether seed oils are “the” central cause of chronic disease, why having a slow metabolism isn’t a credible reason for being overweight (for most), and the sustaining power of good habits. We also get into controversies around the carnivore diet, diet sodas, artificial sweeteners, intermittent fasting, and much more. Timestamps: (00:00) Introduction (04:48) Layne's coaching philosophy (14:39) Why to...
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#093 Dr. Luc van Loon: Optimizing Protein Intake & Distribution for Muscle Growth
FoundMyFitness
Dr. Luc van Loon is a renowned figure in the realm of exercise science, particularly celebrated for his deep understanding of protein metabolism, resistance training, and the nuanced role of collagen supplements in sports nutrition. Our conversation is an in-depth discussion on optimal protein intake & distribution strategies for stimulating muscle protein synthesis with delightful detours into insightful discussion of un ique topics like the timing of cold-water immersion. Timestamps: (00:00) Introduction (06:00) Why do we need protein? (07:04) How the protein RDA (0.8 g/kg) was...
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#092 The Truth About Alcohol: Risks, Benefits, and Everything In-Between | Dr. Rhonda Patrick
FoundMyFitness
In this special solo episode of FoundMyFitness, we’re taking a deep dive into alcohol. We’ll explore the science, misconceptions, controversies, and health effects of this widely used drug. I believe that a nuanced, scientific discussion on alcohol is the best way to provide you with the information you need to make an informed decision about alcohol use. Timestamps (00:00) Introduction (08:03) What does it mean to "have a drink"? (09:39) Drinking frequency definitions (12:39) How alcohol is metabolized (18:25) Can alcoholism be inherited? (19:41) How food affects alcohol...
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#091 Andrew Huberman, PhD: How to Improve Motivation & Focus By Leveraging Dopamine
FoundMyFitness
Dr. Andrew Huberman is a Stanford professor, neurobiologist, and host of the incredibly popular Huberman Lab Podcast. He’s also the guest on this episode of the FoundMyFitness podcast. Our conversation encompasses an in-depth discussion of the brain’s dopamine system and provides a toolkit for enhancing motivation and focus. Timestamps (00:00) Introduction (07:58) Dopamine's Neuromodulatory Role (09:50) Motivation vs. Reward (14:56) Dopamine as a "Wave Pool" (20:19) Minimizing Smartphone Dopamine Effects (23:53) Dangers of Effortless Dopamine Peaks (27:13) Signs of High Motivation...
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Creatine is renowned for enhancing strength, but its benefits extend far beyond muscle power. In this episode, Dr. Darren Candow, a leading researcher with over 140 peer-reviewed publications, explores creatine’s diverse physiological impacts, from bolstering cognitive resilience under stress to mitigating symptoms of depression and protecting against cognitive decline caused by sleep deprivation. He explains why the conventional dosage of 5 grams per day might be insufficient, and how higher doses (10–25 grams) could unlock additional therapeutic effects.
Timestamps:
- (00:00) Introduction
- (04:34) What makes creatine effective for exercise performance?
- (08:01) The loss of explosive power with aging
- (09:36) How creatine speeds up recovery between sets
- (12:13) Two ways creatine boosts muscle strength
- (14:12) Why creatine might not speed typical weight-training recovery
- (16:38) Anti-catabolic effects
- (17:16) Why do men and women respond differently?
- (18:50) Dietary creatine vs. supplementation
- (19:36) Is creatine supplementation necessary—or optional?
- (21:05) Why plant-based may benefit most
- (22:15) Should creatine dosage change with age?
- (23:01) Loading vs. daily dosing
- (25:57) Why 5 grams might not be enough—other tissues
- (27:48) Can creatine prevent bone loss—even without weight training?
- (28:10) How creatine supports osteoblast activity
- (29:51) Preventing hip fractures with creatine
- (32:33) Creatine vs. bisphosphonates
- (36:21) Why creatine isn’t just for weightlifters
- (38:52) Why stressed brains benefit most
- (40:57) Why brain aging accelerates demand
- (43:54) Why 10g per day might be the optimal dose
- (45:45) Why creatine counteracts sleep deprivation
- (48:53) Before vs. after concussion
- (51:17) Should dosage be adjusted by weight?
- (52:39) Does creatine improve sleep on training days?
- (55:34) Creatine for Alzheimer’s and Parkinson’s—does the science hold up?
- (57:08) Can creatine help with depression and anxiety?
- (1:00:24) The role of creatine and glutamine in preventing respiratory illness
- (1:02:40) Why creatine may enhance endothelial health and circulation
- (1:04:04) Creatine’s role in cardiometabolic health
- (1:05:45) When does loading actually make sense?
- (1:06:51) Creatine’s dual role—preserving muscle and enhancing recovery after injury
- (1:09:46) Is creatine effective without exercise?
- (1:12:01) Why creatine might improve male fertility
- (1:13:57) Is it safe for children?
- (1:17:21) Creatine supplementation during pregnancy
- (1:18:54) Could creatine boost motor skills in kids?
- (1:19:34) Creatine monohydrate vs. the rest
- (1:24:15) How to avoid digestive issues with creatine supplementation
- (1:26:56) Does timing matter—and should you cycle it?
- (1:28:32) Should you take creatine every day—or only workout days?
- (1:29:17) Why caffeine might blunt the effects
- (1:32:21) Does creatine increase body fat—or is that a myth?
- (1:33:08) Preventing cramps (the hydration myth)
- (1:34:33) Understanding the creatinine confusion—why creatine won’t damage your kidneys
- (1:36:59) Why creatine is linked (wrongly?) to baldness
- (1:40:22) Debunking myths—sleep, cancer, urination
- (1:43:39) How creatine affects homocysteine levels
- (1:46:32) Creatine and protein—the ideal post-workout pair?
- (1:49:26) How to pick the best creatine supplement
- (1:51:46) What to know about micronized creatine