One of the best research supplements in terms of muscle strength and performance in the entire world is creatine monohydrate, but you may not be as familiar with some of its other very important benefits such as the benefits to bone health and brain health.

And on today's podcast, I'm welcoming creatine researcher Dr. Darrym Kandow to the show. So really fill us in on what are some of the most interesting newest developments on what we know about creatine's other important benefits.

If you're an athletic 40 something woman who loves lifting weights, challenging yourself and doing hard shit, the fuel your strength podcast is for you.

You'll learn how to eat, train and recover smarter so you build strength and muscle, have more energy and perform better in and out of the gym.

I'm strength nutrition strategist and weightlifting coach, Steph Goddrow. The fuel your strength podcast dives into evidence-based strategies for nutrition, training and recovery. And why once you're approaching your 40s and beyond, you need to do things a little differently than you did in your 20s.

You need to challenge the limiting industry narratives about what women can and should do in training and beyond. If that sounds good, hit subscribe on your favorite podcast app and let's go.

Welcome back to the podcast. Thank you for being with me today. Before we go any further, hit subscribe on your favorite podcast app and also head over to YouTube.

Subscribe there and ring the bell for more notifications. I'm really excited to welcome creatine researcher Dr. Darren can't out to the podcast because today we are diving into some of the newer research on creatine's potential benefits for things like bone health and the brain really looking at things like cognition, mood and so much more.

It turns out as, of course, I'm sure you suspect there are so many benefits to creatine other than just its benefits for muscle and there are specifically some differences in things like dosing that you may want to consider.

So keep listening for all of that. And before we dive in, if you are a woman over 40 and you're really trying to maximize strength, muscle and performance, you know that it's time to do things differently than when you were in your 20s.

But you're not quite sure how to do that, how to work with your changing physiology, then strike nutrition unlocked is the program for you. This is my group program. It's going to help you weave together evidence based principles on fueling training and recovery and of course provide the coaching and support that you need to really implement this long term and see the best possible outcomes.

Then check out strength nutrition unlocked and apply over at stefgadro.com slash apply. All right, let's go ahead and dive into this episode with Dr. Darren Kando.

Hello and welcome to the podcast, Dr. Kando. Hi, how are you? I'm so good. I'm super stoked to do this with you today, getting into even more topics about creatine because let's be honest.

People need to hear about it. And it's also probably paradoxically the thing that we have so many questions about at least in in terms of supplementation. So thanks for being here on the show.

Thanks for having me on really passionate with this is should be very exciting and important.

Yeah, for sure. You're kind of like the godfather of of creatine research. So I'm really pumped when you kind of contacted me through Instagram DMs and we started chatting back and forth and we've had Scott Forbes on the show before.

You know, just to recap for the listener, like I did a review on what the sort of current body of literature says about women and creatine across the lifespan. And that was Abby Smith Ryan's, you know, paper that she had it up.

So, you know, even since then though, I'm sure a ton of stuff has changed and we were talking about just even the more recent developments, what's to come. And so it's just like, it doesn't seem like this area of research shows any signs of slowing down.

No, it's actually taken off more than we probably thought it could and it was like a roller coaster. We had a whole bunch of momentum going in the late 1990s and consistently forbidden and then it's taken off a new clinical and health aspects of it now.

So that's kind of where it's at. And I hope I'm a good messenger with all the great researchers around the world doing great stuff. And yeah, let's it'll be great discussion.

Y'all are the real heroes like out there doing all the research and really putting in the time and the effort and, you know, getting the funding. And I don't think people necessarily like realize the scope of, you know, we just kind of see the the the average person out in the world who's not in the science research, like they might see a headline on their favorite news outlet, right.

And it might be that kind of snapshot. It's turned into like some common speak. But if you kind of take it back. And I thought this could be an interesting thing to really talk about is like, you all just had a big study come out that was like a two year trial in Canada.

...