Podcasts about csep cep

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. Today on the show we discuss: the shocking benefits of creatine for cognition, building muscle and fat loss, common creatine myths, best practices for creatine supplementation, the best food sources for creatine, lifestyle factors that maximize creatine's benefits, the best exercise program you can do and much more. ⚠ WELLNESS DISCLAIMER ⚠ Please be advised; the topics related to mental health in my content are for informational, discussion, and entertainment purposes only. The content is not intended to be a substitute for professional advice, diagnosis, or treatment. Always seek the advice of your mental health professional or other qualified health provider with any questions you may have regarding your current condition. Never disregard professional advice or delay in seeking it because of something you have heard from your favorite creator, on social media, or shared within content you've consumed. If you are in crisis or you think you may have an emergency, call your doctor or 911 immediately. If you do not have a health professional who is able to assist you, use these resources to find help: Emergency Medical Services—911 If the situation is potentially life-threatening, get immediate emergency assistance by calling 911, available 24 hours a day. National Suicide Prevention Lifeline, 1-800-273-TALK (8255) or https://suicidepreventionlifeline.org. SAMHSA addiction and mental health treatment Referral Helpline, 1-877-SAMHSA7 (1-877-726-4727) and https://www.samhsa.gov Learn more about your ad choices. Visit megaphone.fm/adchoices

Despite being the most studied supplement of all time, creatine is making a big resurgence. It's been the hot topic in the health podcast space for the past year, as new scientific evidence is showing creatine is about more than looking big, but has big and important effects on brain health and overall longevity. But, like all things, creatine needs to be handled with care. It needs to be the right type, at the right dose, at the right times, with the right movement and for the right person. That's why it was important for me to get a true creatine expert on the show, Dr Darren Candow.Dr. Darren Candow is a professor specializing in exercise physiology, nutrition, and aging. He supervises the Aging Muscle and Bone Health Laboratory, where the primary research focus is to develop effective lifestyle interventions involving nutrition—primarily creatine monohydrate—and physical activity, particularly resistance training. These interventions aim to improve muscle, bone, and brain health and function, with both practical and clinical relevance. Join us as we explore:Everything about creatine! What it is, is it right for you, the safest form, dosage, it's most important (and surprising) effects, why it's the most studied supplement ever and some risks and side effects.Creatine's incredible effects on a sleep deprived and exhausted brain!Creatine's relationship to caffeine, hyperbaric chambers/hypoxia and TRT.Dr Candow's recommended morning exercise and creatine protocol.Does creatine cause you to gain weight, retain water, and is the loading phase a real thing?Veganism and creatine.Mention:Study - Creatine and anti-depressants. https://doi.org/10.1176/appi.ajp.2012.11091452Study - Creatine and pregnancy.  https://doi.org/10.1007/s00726-015-2150-7Study - Creatine and sleep deprivation.  https://doi.org/10.1038/s41598-024-54249-9Person - Stuart Phillips, https://experts.mcmaster.ca/display/phillisSupport the showFollow Steve's socials: Instagram | LinkedIn | YouTube | Facebook | Twitter | TikTokSupport the show on Patreon:As much as we love doing it, there are costs involved and any contribution will allow us to keep going and keep finding the best guests in the world to share their health expertise with you. I'd be grateful and feel so blessed by your support: https://www.patreon.com/MadeToThriveShowSend me a WhatsApp to +27 64 871 0308. Disclaimer: Please see the link for our disclaimer policy for all of our content: https://madetothrive.co.za/terms-and-conditions-and-privacy-policy/

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 Check out my blog to learn How Spermidine Can Reset Your Sleep and Hormonal Balance During Perimenopause 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 Angela Foster is an award winning Nutritionist, Health & Performance Coach, Speaker and Host of the High Performance Health podcast. A former Corporate lawyer turned industry leader in biohacking and health optimisation for women, Angela has been featured in various media including Huff Post, Runners world, The Health Optimisation Summit, BrainTap, The Women’s Biohacking Conference, Livestrong & Natural Health Magazine. Angela is the creator of BioSyncing®️ a blueprint for ambitious entrepreneurial women to biohack their health so they can 10X how they show up in their business and their family without burning out. The High Performance Health Podcast is a top rated global podcast. Each week, Angela brings you a new insight, biohack or high performance habit to help you unlock optimal health, longevity and higher performance. Hit the follow button to make sure you get notified each time Angela releases a new episode.Anne Laure’s book: Tiny Experiments CONTACT DETAILS Instagram Facebook LinkedIn Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is under no obligation to use these links. Thank you for supporting the show! Disclaimer: The High Performance Health Podcast is for general information purposes only and do not constitute the practice of professional or coaching advice and no client relationship is formed. The use of information on this podcast, or materials linked from this podcast is at the user's own risk. The content of this podcast is not intended to be a substitute for medical or other professional advice, diagnosis, or treatment. Users should seek the assistance of their medical doctor or other health care professional for before taking any steps to implement any of the items discussed in this podcast. This Podcast has been brought to you by Disruptive Media. https://disruptivemedia.co.uk/

While it can be argued that there is a general recipe for strength training (warm-up, main lifts, accessory lifts, supplementary work), the skill and art of putting together an effective program comes in the individualization of each element. There are infinite combinations of exercises, sets, reps, loads, and rests, and manipulating any parameter will yield different results. On this weeks episode we dive into different considerations when creating a strength program for an individual (or yourself!).  Want to dive deeper? Check out our blog: Individualizing a Strength Program- how to make a strength program that works for YOU! The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Runners, OCR athletes, and hybrid athletes alike all benefit from strength training (though their programs look much different!) Putting together an effective strength program is a mix of art and science, and we aim to convince you how important it is for optimal run and OCR performance as well as teach you the components of a great routine.  In our latest episode you will:  Discover how effective programming can lead to better run and ocr/hybrid performance and prevent injuries Learn how to craft a personalized strength program that fits your lifestyle and goals.  Discover techniques that will help you make the most of your time in the gym and achieve sustainable gains!  Want to dive deeper? Check out our blog: Seven Reasons Why Strength Training is Essential for Runners The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

We all go through times in our lives where there just isn't the time we once had to dedicate to ourselves and fitness. Unlike many of our other episodes, this episode is geared towards training to be fit for life not training for a specific event or race.  We hope you walk away from this one with tips and tools so you can adjust your training when time, resources, and energy just aren't on your side. No time to listen to the full episode then check out our blog: Maintain a Sustainable Fitness Routine Amid Life's Chaos The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Today we are joined by Kayti Simonson, a 34 year old lawyer and pro hybrid athlete based in Calgary, Canada. Kayti has a massive sporting background - she ran 400m hurdles and played soccer in the NCAA, played semi-pro soccer in Florida, England, and Texas who impressively earned an undergrad and three post-grad degrees along the way! Kayti shares how she's dived head-first into the world of Hyrox, how her training has shifted as she's embraced endurance training (which is no joke coming from a speed-power/crossfit background!), and how she balances it all while practicing as a lawyer. This gal who does it all shares some great insight on how to approach goals in a new sport as a high performer. The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!  

On this week's episode Grit Coaching's very own Strength Coach and former Spartan Pro Faye Stenning shares 5 tips to take your OCR racing to the next level.  With a bronze medal at the Spartan World Championships and her record of the most Spartan podium finishes over the past decade, Faye has years of insight and has tested many different training approaches. This episode she goes through what she believes has worked and what hasn't.  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

You've done the work, and now it's time to put it all together! We all know that consistent training is essential for great race day performance, but races are chaotic and wrought with unknowns. An underappreciated challenge of race day is “performing on demand” , or competing at your physical capacity in an uncontrolled environment, harnessing the work you've done into great race-day performance. To help, a bit of pre-emptive planning goes a LONG way!  Spending some time thinking about logistics, setting goals, and creating an execution plan (or several) will provide direction to your efforts. Let's dive deeper on this week's episode. The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Save 20% on all Nuzest Products WORLDWIDE with the code MIKKIPEDIA at www.nuzest.co.nz, www.nuzest.com.au or www.nuzest.comCurranz Supplement: Use code MIKKIPEDIA to get 20% off your first order - go to www.curranz.co.nz  or www.curranz.co.uk to order yours This week on the podcast Mikki speaks to returning guest Dr Darren Candow about the updates in the creatine research over the last two years. They talk about dosing creatine for different effects (performance versus cognition), where the research lies with respect to healthy aging, the best time to take creatine and what to take it with, sex differences in creatine usage, and more.Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina. Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology. Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition. Dr. Candow also serves as the Chief Scientific Officer for TDF Sports. https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.htmlDarren episode 71 https://podcast.mikkiwilliden.com/71  Contact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwilliden

Today we are joined by Lindsay Housman, founder and CEO of Hettas, a company creating running shoes optimized for female biomechanics.  The majority of athletic shoes have been designed, researched and tested on men and the Hettas fundamentally believe that design shouldn't be unisex: if you consider design from a female perspective, you'll end up with a better product for women — one that will positively impact performance and longevity. We are delighted to have LIndsay here to share about the research and innovation Hettas is working on in female biomechanics and physiology as well as the story driving force behind Hettas.  Want to give Hettas a try? Use promo code GRIT15 for 15% off! @ https://hettas.ca  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

On this episode we are joined by Gwendolyn (Wendy) Bounds, an award winning journalist and author as well as a multi-time AG champ in spartan racing. Wendy is an absolute powerhouse, and we've had the pleasure of coaching her since 2019.  Wendy recently wrote a book called Not Too Late which details her journey into obstacle racing and the power of pushing limits at any age. Obstacle racer or not, this is such an inspiring episode with lots of insightful takeaways. The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine.  We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health.  I trust you will find today's AMA session as enlightening and enriching as I did while recording it. IN THIS EPISODE YOU WILL LEARN: The safety and efficacy of creatine as a supplement How creatine increases muscle mass and reduces protein catabolism The benefits of combining creatine with protein  Is it better to take creatine before or after a workout? How creatine supplementation may improve brain performance and mental clarity Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health The benefits of resistance-band workouts for post-menopausal women Are there any age-related limits for creatine supplementation? Bio: Dr. Darren Candow Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Connect with Dr. Darren Candow On Instagram and Twitter (now X) Previous Episode Mentioned: Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP

With a ton of our listeners being avid Spartan racers we thought it was about time we had Joe De Sena on! As the founder of Spartan and endurance junkie himself, Joe De Sena joins us to talk about how Spartan was started, how it has evolved over the years including navigating the challenges covid brought, and shares some exciting news about the future of the sport (hint- Olympics! ).  Joe also shares some tips on how he makes time for fitness while managing everything else he has going on- we all can relate to this one!  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

City folks this one's for you!  Coach Faye spent the majority of her Spartan Race career training for some big mountain races in the middle of Manhattan so she knows a thing or two about getting mountain fit without any access to elevation.  So whether you're heading to the mountains for the last stops at the Spartan USNS or trying to nail an epic trail race with a ton of vert- you're not going to want to miss this one!  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Grit coaching is 7 YEARS OLD this year, and we've learned a ton since Day 1. Sometimes coaches get a bit shy about admitting that they've changed their mind on something - there is a feeling that we must be all-knowing, and many coaches feel insecure saying “we're looking at something differently now”. Not us! On this week's episode, Coach Jess shares how her philosophies towards run programming and coaching have changed over the years as she has gained a TON of experience working with a diverse range of athletes.  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

This week we are joined by Eoin Everard, the current World and European Masters (Over 35)  3000m champion who also has a blazing sub-14 min 5km and sub-4 min mile under his belt. In addition to being an astonishing runner, but Eoin holds a PhD in Biomechanics and is a Physiotherapist and the founder of the BackAware Belt, a tool to help with back pain. In this episode we talk about injury prevention (particularly when it comes to the back), discuss methods to help you move better day-to-day, and how to effectively structure your strength training routine. We also talk about how to have longevity in running as we age and as priorities shift and share some fun stories along the way. This is an episode you're not going to want to miss!  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!  

Dr Darren Candow joins us for episode 252 to discuss the myths, facts, and vast benefits of Creatine supplementation.  Dr Candow, PhD, CSEP=CEP, is a professor and Director of Aging Muscle and Bone Health Laboratory in the Kinesilogy and Health Studies at the University of Regina, Canada.  Dr. Candows's internationally renowned research program develops effectice lifestyle interventions involving nutrition (primarily creatrine monohydrate) and physical activity (resistance training for improving aging. Stay Connected Dr, Candow's Socials Instagram Twitter 

Darren G. Candow, Ph.D., CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. Dr. Candow has published over 125 peer-refereed journal manuscripts (h-index: 43, i10-index: 89), supervised over 20 MSc and PhD students and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, National Institutes of Health, and the Nutricia Research Foundation. 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 and as a Scientific Advisor for AlzChem. In this episode we discussWhat are the benefits of creatine?Who is creatine best for, and is it safe?The best dose amount for fat loss.Can taking creatine improve your mental health?This episode is brought to you by Apollo Neuro, Timeline Nutrition, MUD/WTR, Inside Tracker, 1st PhormDr. Candow's citationsDarren's PublicationsFollow DarrenMentioned in this episode:10% off your first order of Mitopurehttps://timelinenutrition.com/DRLYON$40 off the Apollo Wearablehttp://apolloneuro.com/drlyonVisit 1st Phorm Website for Free Shipping on orders $75+http://www.1stphorm.com/drlyonInside Tracker 20% Off the Entire Storehttps://info.insidetracker.com/drlyonTry MUDWTR now for $29https://mudwtr.com/drlyon

Dr. Darren Candow, PhD, CSEP-CEP, serves as Professor and Director of the Aging Muscle and Bone Health Laboratory within the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. His research program is internationally recognized, focusing on developing lifestyle interventions that combine nutrition, particularly creatine monohydrate, and physical activity, specifically resistance training. These interventions aim to address the practical and clinical aspects of improving musculoskeletal aging while also reducing the risk of falls and fractures.Dr. Candow's expertise in creatine left us astounded, delving into a myriad of myths, facts, and the broad-ranging benefits of creatine supplementation for individuals of all backgrounds.

Today, I am delighted to reconnect with two previous guests, Dr. Darren Candow. Dr. Candow is a distinguished professor and an internationally renowned researcher on creatine monohydrate, nutrition, and physical activity who joined me before on Episode 301, where we spoke about creatine.  We are doing an AMA session today, delving into various themes surrounding creatine, from debunking outdated RDA recommendations to exploring the synergies between strength training and creatine efficacy. We look into the cognitive benefits of creatine, exploring how it interacts with caffeine and its implications for bone health, hydration, anabolic resistance, and metabolic health.  I trust you will find today's AMA session as enlightening and enriching as I did while recording it. IN THIS EPISODE YOU WILL LEARN: The safety and efficacy of creatine as a supplement How creatine increases muscle mass and reduces protein catabolism The benefits of combining creatine with protein  Is it better to take creatine before or after a workout? How creatine supplementation may improve brain performance and mental clarity Why exercise is essential for those who want to experience the benefits of creatine for maintaining their bone health The benefits of resistance-band workouts for post-menopausal women Are there any age-related limits for creatine supplementation? Bio: Dr. Darren Candow Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers. Connect with Cynthia Thurlow Follow on Twitter Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Connect with Dr. Darren Candow On Instagram and Twitter (now X) Previous Episode Mentioned: Ep. 301 Creatine: The Best Supplement for Better Bones & Brain Health with Darren Candow, PhD, CSEP-CEP

Winter training - it ain't so bad!  Faye and Jess, seasoned Canadian runners with souvenir frostbite scars, share their best tips on how to thrive during the winter training season. We've made all the wardrobe mistakes and created all the weather hacks so you don't have to!  This re-released episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Endurance racing affectinatos are faced with racing options of different lengths and types galore!   In this re-released episode, we advise on how to select races and plan a season that allows for proper preparation for key goals, but still leaves wiggle room for exploration.    This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!  

Happy New Year! We'll be back next week with a brand new episode, but during our break we wanted to bring back a few of our most downloaded episodes of 2023, that we think deserve another listen. On this episode with Dr. Darren Candow, we talk all about creatine - the myths, the facts, and how all types of athletes can benefit from it - from endurance athletes to the everyday gym buff. We also go into its benefits for our brain and our bones, as well as how pregnant women and women who are post-menopausal should use it. We hope you learn tons from this episode - and don't hesitate to reach out to us if you need more help navigating supplementation in the new year!Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 100 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation. In addition, Dr. Candow  serves on the editorial review boards  for the Journal of the International Society of Sports Nutrition, Nutrients and Frontiers.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis and treatment.***Supplement Mini Course here: https://nutritional-revolution.com/product/supplements-that-improve-performance-mini-course/1 Week Real Food, Real Quick Meal Plan here: https://nutritional-revolution.com/product/1-week-real-food-real-quick-meal-plan/***Mentioned:Dr. Darren CandowIG: @dr.darrencandowX: @darrencandowFollow Dr. Candow's ResearchSports NutritionThorne Creatine: https://amzn.to/3WAoqjSKlean Athlete Creatine: https://amzn.tMORE NR New customers save 10% off all products on our website with the code NEWPOD10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ Save 20% on all supplements at our trusted online source: https://us.fullscript.com/welcome/kchannell Join Nutritional Revolution's The Feed Club to get $20 off right away with an additional $20 Feed credit drop every 90 days.: https://thefeed.com/teams/nutritional-revolution Interested in blood testing? Use code NUTRITIONALREVOLUTION at InsideTracker for 20% off any test: store.insidetracker.com/nutritionalrevolution If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.

Goals give direction and purpose to your efforts, but it's important that you don't confuse goals with dreams. Dreams are ideas, and goals are roadmaps. I think you can guess which one has a greater likelihood of success!   In this re-released episode, we discuss why goal setting is important and how to do it in an effective and meaningful way.   This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Episode #291. What if there was a safe supplement that could improve recovery and performance, keep bones strong while aging, and offer brain benefits? Enter creatine. Join me as I sit down with Dr Darren Candow, PhD, CSEP-CEP, to learn about what creatine can – and can't – offer you. Learn about how and why creatine is such a game changer, including potential benefits for recovery, performance, bone health, aging, and the brain. Dr Candow explains why some people respond better to supplementation, which type of creatine you should invest in, and exactly how much you should take for your goals. Specifically, we discuss: Intro (00:00) Darren Candow on Creatine: Expert Background Insights (01:23) Is Creatine Essential? Creatine Benefits and Supplementation (03:38) Aging and Creatine Supplementation: What You Need to Know (14:13) Creatine for Older Adults: Enhancing Health and Fitness (16:48) Creatine's Impact on Muscle, Strength, and Training Volume (22:11) What is the Optimal Dosage of Creatine for Maximum Benefits? (25:46) How Does Creatine Affect Bone Health? (28:20) Creatine for Brain Function: Exploring the Benefits (46:44) What Are the Guidelines and Benefits of Creatine Use for Women? (1:00:53) Choosing the Right Creatine: Types, Consumption, and Absorption (1:04:36) Creatine and Body Fat (1:18:10) Creatine and DHT Levels (1:19:33) Creatine's Effects on Liver and Kidney Function (1:21:40) Creatine Use: Safety, Testing, and Side Effects Explained (1:23:09) Outro (1:25:32) Connect with Dr Darren Candow on Instagram or his website. Visit The Proof website for the full show notes, including supporting studies. Sponsors: If you want to improve your health, you need to measure where you're currently at. InsideTracker analyses up to 48 blood biomarkers including ApoB, LDL, HDL, A1C, and more before giving you advice to optimise your health. Get a 20% discount on your first order at insidetracker.com/simon. Eimele Essential 8 is a comprehensive multivitamin that is scientifically formulated to complement your plant-rich diet, increase and sustain your energy, support the immune system, as well as heart and brain health. Head to Eimele.com and use code SIMON at checkout for 10% off your first order. Whoop, the most advanced fitness and health wearable available. Your personalised fitness and health coach to recover faster, sleep better, and train smarter. Claim your first month free on join.whoop.com/simon. Want to support the show? The best way to support the show is to use the products and services offered by our sponsors. To check them out, and enjoy great savings, visit theproof.com/friends. You can also show your support by leaving a review on the Apple Podcast app and/or sharing your favourite episodes with your friends and family. Simon Hill, MSc, BSc (Hons) Creator of theproof.com and host of The Proof with Simon Hill Author of The Proof is in the Plants Watch the episodes on YouTube or listen on Apple/Spotify Connect with me on Instagram, Twitter, and Facebook Nourish your gut with my Plant-Based Ferments Guide Download my complimentary Two-Week Meal Plan and high protein Plant Performance recipe book

Two new running/fitness "hybrid" competitions are sweeping the nation and attracting runners, Crossfitters, and OCR Addicts alike. Hybrid competitions involve run intervals alternated with standardized strength exercises and challenging an athlete's strength and endurance. This week, Faye Stenning shares the Nitty Gritty on the two most popular hybrid events/brands: DekaFit and Hyrox. We deep dive on what's involved and how to train for these demanding events. Spoiler alert: as always, it's all about the running! This re-released episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Runners: Does the weight room feel like the wild west? We get it, but strength training has serious benefits and doesn't need to be initmidating. As a runner, you're doing a serious disservice to your training regime if you're ignoring strength!  This episode, we break down why strength training is important for runners, how much you need, and what to focus on. Fast healthy runners are strong runners, and we hope you'll walk away from this episode conviced of the benefits of strength training and feeling more confident about how to implement it!  This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes like you! 

Runners fall into two camps - they're either as bendy as a slinky, or they can't touch their toes. This podcast dives into the differences between mobility and flexibility, how much range you REALLY need, and the when/where/what on stretching.  This re-released episode is sure to bend your knowledge on movement and performance (ha!) This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Tis the season for peak races and the inevitable recovery that follows. Everyone's heard of the big (and oddly intimidating) "Off Season", but what IS it? This week, we dive into why the Off Season is important and how a bit of rest and recovery can take your training to the next level over the coming months. Rest to progress? We say YES! This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! We offer custom run and strength training for runners, OCR, and hybrid athletes. Check us out!

Just like it's common to hire a coach to help you reach an sporting goal and live an active lifestyle, nutrtition coaches exist to help educate and guide individuals towards health goals. It makes sense - changing habits is hard, especially if you aren't highly educated in nutrition, so expert guidance can be SO helpful!  This week, we are joined by Josh and Brittany, two nutrition coaches at Working Against Gravity, a nutrition coaching company that has helped thousands of individuals to learn about nutrition, develop healthy habits, and achieve body composition goals.  We are really impressed with Working Against Gravity's coaching model and evidence-based approach and are happy to recommend them!! This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! 

Today, I have the honor of connecting with Dr. Darren Candow, a distinguished professor and internationally renowned researcher on creatine monohydrate, nutrition, and physical activity.  With an impressive portfolio boasting 87 peer-reviewed publications in prestigious journals, Dr. Candow is an absolute delight to converse with. Our extensive discussion delves into many fascinating topics, including the role of creatine monohydrate in bone health, the influence of estrogen, anabolic processes, and the synergy of exercise with creatine. We explore groundbreaking research on the evolution of sarcopenia, dissect outdated recommendations for protein intake, and uncover the connection between creatine utilization and brain health, particularly in traumatic brain injuries, sleep deprivation, jetlag, and mood disorders. In addition, we navigate the intricacies of creatine dosing and venture into the impact of creatine on anaerobic strength training, fat loss, cardiovascular health, and endurance exercise while also exploring its potential as an anti-inflammatory and anti-muscle catabolism agent. The overwhelming influx of questions we received prompted a gracious offer from Dr. Candow to join me sometime soon for an AMA dedicated specifically to creatine.  From the date this podcast airs on October 4th until October 11th, we are delighted to offer a special treat of a discount code on creatine. You will not want to miss out on this fantastic opportunity to enhance your journey toward better health and performance! I trust you will enjoy today's conversation with Dr. Candow as much as I did! IN THIS EPISODE YOU WILL LEARN: The benefits of creatine for bone health in perimenopausal and menopausal women.  Dr. Candow highlights the importance of exercise for postmenopausal women while using creatine supplements Is creatine supplementation without any exercise beneficial to bone health? How sarcopenia progression impacts muscle strength and bone health The impact of creatine on brain health  The potential cognitive benefits of creatine supplementation Concussion research and creatine dosage How creatine supplementation affects the body Dr. Candow discusses the research results on creatine for concussion in children How to take creatine to enhance absorption and reduce side effects  How creatine impacts fat loss and muscle gain Bio: Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 120 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students, and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, the National Institute of Health, and the Nutricia Research Foundation. In addition, Dr. Candow serves on the editorial review boards for the Journal of the International Society of Sports Nutrition, Nutrients, and Frontiers.  Connect with Cynthia Thurlow Follow on Twitter (now X) Instagram LinkedIn Check out Cynthia's website Submit your questions to support@cynthiathurlow.com Connect with Dr. Darren Candow On Instagram On Twitter (now X) University of Regina Use the code CREATINE 15 for a 15% discount on creatine monohydrate between October 4th and 11th

This week we deep dive into an athlete's most essential piece of gear- footwear! There are A LOT of shoe options out there and we nerd out and break them down for you. Learn all about different types of footwear , what to look for when buying shoes, the best footwear for OCR races, and the newest super shoes hitting the market! This re-released episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! 

Hyrox is a fitness competition that's been popular in Europe for a while and is now taking North America by storm. Hyrox involves eight standardized fitness stations alternated with 1000m of running. The 8km of total running in the event makes it appealing to OCR athletes and runners alike! (though the strength stations are no joke!) A few years ago, Faye decided to train for and compete in Hyrox. In this re-released episode, she details how she prepared for the event by focusing on raw strength, strength endurance, and the challenge of running quick on very very tired legs. Hyrox is a unique event to train for, and you're sure to learn a lot! (Spoiler alert: she ended up winning the pro division!) This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! 

If you're a female athlete, or you know a female athlete, this episode is for you!  We chat about range of topics pertinent to active women including: fueling, RED-S, birth control, pregnancy, training and aging, and how to keep young girls engaged in sport. Though many of these topics aren't exclusive to women, we talk about them through a female physiology lense Let's go girls!    This rereleased podast is hosted by Jessica O'Connell (MSc, CSEP-CEP, OLY) and Faye Stenning (BKin). Jess and Faye bring grad school education in Sports Science and Olympic-level athletism in their personal run, strength, and OCR coaching. Check out www.gritcoaching.net for more info! 

The allure of the marathon has captured countless runners, but what does it really take to prepare? On this episode, we break down the essentials of marathon training and detail the most essential pieces of training. We completely understand that not everyone has endless time to train at their disposal, and we deep dive in to how to maximize training for a great marathon experience.   This podcast is hosted by Faye Stenning, bKin, and Jess O'Connell, MSc, OLY, CSEP-CEP - the coaches at Grit Coaching! We provide custom training plans and coaching guidance for runners and OCR athletes of all levels. Check us out at www.gritcoaching.net ! 

In races longer than an hour or two, nailing fueling is absolutely critical for success. You can't run on an empty tank, after all! Fueling can make or break a performance, but it can be daunting for novice and experienced athletes alike. This week we are joined by Arielle Fitzgerald - OCR Dream Team athlete, Ultrarunner, and holistic nutritionist. We figured that she is the perfect person to interview all about fueling for long OCR and running events - it's kind of her thing! We learned a ton and hope you do too!  This is a re-release of an episode originally recorded in May 2022, but we felt this would be timely information for the many athletes targeting a late summer/early fall feat of endurance!  The Nitty Gritty Training Podcast is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin - your coaches at Grit Coaching! We provide custom endurance and strength coaching for runners and OCR athletes - check out www.gritcoaching.net for more info! 

Very few people have had as many podium finishes at OCR events as Faye Stenning. This episode, she shares many of her BEST hacks on how to perform your best at an OCR race. Whether you're training for your first race or your 100th, you're sure to pick up a game-changing tip or two curtesy of Faye's immense experience.   This podcast is a rerelease originally recorded in Spring 2021 and is hosted by Jessica O'Connell (MSc, CSEP-CEP, OLY) and Faye Stenning (BKin). Jess and Faye bring grad school education in Sports Science and Olympic-level athletism in their personal run, strength, and OCR coaching. Check out www.gritcoaching.net for more info! 

Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow's internationally renowned 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 musculoskeletal aging and reducing the risk of falls and fractures.We had our minds absolutely blown by Dr. Candow's wealth of knowledge and extensive research on creatine. We cover some myths, facts and how every human can benefit from creatine supplementation.

We're on the cusp of summer and hot weather is BACK! Every spring, athletes worldwide find themselves questioning their fitness and wondering why it's suddenly so challenging to hit training paces. The answer: t's hot outside, and heat must be respected! In this episode, we detail how to adjust training to the heat, how heat adaptation works, and how to adjust training and racing plans to have success in high temperatures.   This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching ! 

One of the best-researched supplements in terms of muscle strength and performance worldwide is creatine monohydrate. But recent developments in the scientific research world show there are a lot of other benefits that creatine can give you, especially when it comes to health from your neck and up. Cognition, mood, memory, and so much more are proving to be the next big thing in creatine research. Key Takeaways If You Want to Utilize All the Benefits of Creatine, You Should: Ensure that you are combining creating with resistance training in order to see results Dose in a way that supports both your overall brain and body health Don't stress about the myths you have heard about creatine supplementation The Godfather of Creatine Research, Dr. Darren Candow Dr. Darren Candow, Ph.D., CSEP-CEP, is a Professor and Director of the Aging Muscle and Bone Health Laboratory in the Faculty of Kinesiology and Health Studies at the University of Regina, Canada. The overall objectives of Dr. Candow's internationally renowned 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 musculoskeletal aging and reducing the risk of falls and fractures. Understanding the Many Benefits of Creatine Most people know that your muscle content will increase when you combine creatine and resistance training. But what about the effects that creatine has on the brain? Creatine works best when your brain is stressed. This means that supplementing creatine for brain health has been shown to reduce depression and anxiety, reduce concussion symptoms, improve immune system function, and more.  Supplementing creatine while combining it with exercise creates the potential for bone and brain health improvements, and the research proves it. The Proof is in the Research While the effects of creatine supplementation on the brain have only recently started to be explored, the research is very promising. In fact. Dr. Candow believes that creatine is going to be an interesting supplement to study for the next 50 years, given its wide-reaching benefits. The benefits of creatine are not just opinions. This is why I feel it is important for you to hear from Dr. Candow, so you can get a first-hand understanding of why there is a potential possibility for so many clinical applications when it comes to creatine. It is an exciting time to be diving into the world of creatine supplementation; join us! What interests you most about the benefit of creatine supplementation for the body and the mind? Share your thoughts and experiences with me in the comments on the episode page. In This Episode Get an insider look into what it is like to conduct a scientific research trial (5:37) One of the most obscure facts about creatine that you probably don't already know (12:38) Understanding the effect of creatine on fat mass changes and chronic disease (22:47) What you need to know about creatine, memory, and the brain (33:31) How to properly dose your creatine to do the most you can for your brain (41:54) Quotes “[Creatine] has become a total body supplement, not just for athletes looking to get bigger faster. I think anybody on the planet, I am really struggling to think of anyone on the planet who would not benefit from creatine in some form or another.” (11:36) “We can conclude that basically, if you are 18 years of age and above, creatine and resistance training will decrease fat a little amount, and it will not increase it, which has the implications for avoiding a lot of chronic diseases later in life.” (24:26) “Creatine acts as a neurotransmitter and reduces oxidative stress. And individuals with a diagnosis of depression, anxiety, or maybe even PTSD, have a reduction naturally in brain creatine content. So if you can give them more creatine through their diet or supplementation, that has been shown to have some promise by decreasing depressive symptoms.” (37:35) “I would guess we will be looking at creatine and the brain for the next 50 years, just given the infancy of it.” (40:56) “Creatine is the sprinkle or the cherry on the cake, and that cake is exercise… the magic of creatine is unlocked when you combine it with exercise.” (43:52) Featured on the Show Apply for Strength Nutrition Unlocked Here Creatine Study Full Show Notes Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest I'd really love it if you would take 1 min and leave us a rating and review on iTunes! Podcast production & marketing support by the team at Counterweight Creative Support the Podcast Get 20% off Legion Supplements with code STEPH (20% off your first order, double points on follow-up orders) Get 10% off GORUCK with code FUELYOURSTRENGTH Follow Steph on Instagram Rate and review on Apple Podcasts Related Episodes FYS 365: Creatine for Strength Training with Dr. Scott Forbes FYS 403: Creatine for Women

Dr. Emmi Aguillard, PT, DPT, FAFS is a NYC-based physical therapist who specializes in treating and training runners. She also has advanced training in pelvic health and works with women to safely maintain their optimal fitness and performance both during pregnancy and as they return to running after giving birth. Emmi has even co-authored a book on running injury prevention called Run Healthy and is an expert in the field. The pelvic floor is a bit of a mysterious body part and we take the opportunity to GRILL Emmi with questions about who should be attuned to their pelvic floor, how pelvic floor physio can help runners, and special considerations for pre- and post-partum women.  PS Men - you have a pelvic floor too!  This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! 

Move over, fancy recovery hacks! Consistent, good-quality sleep is the #1 way to recover from training and improve athletic performance. Unfortunately, athletes are more prone to sleep disorders than the general population. This re-released episode dives into why sleep is important, how to improve your sleep, and how sleep affects training and racing. We promise this episode won't be a snooze-fest!  This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching! 

Sports nutrition is one of the most important, yet most confusing, parts of training. Between fad diets, charismatic influencers, and the inherent emotion surrounding eating, it can be hard to find good, solid infomation. This episode, we provide science-backed, evidence based advice on fueling pre- and post-workout, around races, during long runs, and more! Nutrition doesn't have to be complicated, but it's important to understand how to properly fuel your body for wellness, training, and recovery!  This episode is hosted by Jessica O'Connell, MSc, CSEP-CEP, OLY, and Faye Stenning, BKin, and coaches at Grit Coaching!   

In this episode of the Active Bariatric Nutrition Podcast, I interviewed one of the world's leading researchers of creatine monohydrate Dr. Darren Candow, PhD, CSEP-CEP, also known as @dr.darrencandow on IG and we discussed:How Dr. Candow got involved in creatine researchWhy we should be interested in creatine monohydrate and how it is used in our body The different dosing options, timing of intake, which formulations to choose, and if it should be cycled on/offWhat populations can benefit from creatine monohydrate supplementationHow creatine supplementation may benefit a bariatric athlete in both strength and endurance training/goalsWhat are the emerging areas of research on creatineHow to Contact Dr. Candow:Instagram: @dr.darrencandowTo learn more about my 1:1 Bariatric Nutrition Coaching Programs, go to: www.activebariatricnutrition.comFollow Active Bariatric Nutrition at:Instagram - @activebariatricFacebook - Active Bariatric NutritionYouTube - Active Bariatric Nutrition

In today's episode, we speak with Dr. Darren Candow about...Common creatine mythsCreatine benefits for endurance athletesCreatine benefits for strength-based athletesCreatine benefits for brain healthCreatine benefits for bone healthCreatine benefits for pregnant and post menopausal femalesHow you can properly supplement with creatine Dr. Darren Candow, PhD, CSEP-CEP, is Professor and Director of the Aging Muscle and Bone Health Laboratory 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 musculoskeletal aging and reducing the risk of falls and fractures. Dr. Candow has published over 100 peer-refereed journal manuscripts, supervised over 20 MSc and PhD students and received research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation. In addition, Dr. Candow  serves on the editorial review boards  for the Journal of the International Society of Sports Nutrition, Nutrients and Frontiers.Please note that this podcast is created strictly for educational purposes and should never be used for medical diagnosis and treatment.See you in the next episode!***Find our Supplement Mini Course here: https://nutritional-revolution.com/product/supplements-that-improve-performance-mini-course/Find our 1 Week Real Food, Real Quick Meal Plan here: https://nutritional-revolution.com/product/1-week-real-food-real-quick-meal-plan/***Mentioned:Dr. Darren CandowInstagram: @dr.darrencandowTwitter: @darrencandowUniversity of Regina page: https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.htmlResearch: https://pubmed.ncbi.nlm.nih.gov/?term=CandowSports NutritionThorne Creatine: https://amzn.to/3WAoqjSKlean Athlete Creatine: https://amzn.to/3DcXos8MORE NR New customers save 10% off all products on our website with the code NEWNR10 If you would like to work with our practitioners, click here: https://nutritional-revolution.com/work-with-us/ If you're interested in sponsoring Nutritional Revolution Podcast, shoot us an email at nutritionalrev@gmail.com.

Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina.  Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology.  Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition.  Dr. Candow also serves as the Chief Scientific Officer for TDF Sports.  In today's episode of Barbell Shrugged you will learn: Why creatine is so widely accepted supplement in the scientific community What happens when you digest creatine How creatine increases performance in the gym Why creatine does not cause you to hold on to water The three phases of creatine cycle How creatine affects muscle, brain, and bone tissue How creatine can help with traumatic brain injuries. How creatine can be used for children Creatine's affect on menstrual cycle How creatine improves bone mineral density To learn more, please go to https://rapidhealthreport.com Connect with our guests: Dr. Darren Candow on Instagram Anders Varner on Instagram Doug Larson on Instagram Coach Travis Mash on Instagram Dan Garner on Instagram

This week Mikki speaks to Dr Darren Candow, one of the world's experts in creatine. They discuss the role of creatine in health and performance, what the research shows with regards to creatine as an ergogenic aid, and the emerging research that illustrates its role in brain and bone health. They also discuss the mis-information that exists with creatine and sets the story straight.Dr. Darren Candow, PhD, CSEP-CEP, is a Full Professor and Associate Dean-Graduate Studies and Research in the Faculty of Kinesiology & Health Studies, University of Regina. Dr. Candow supervises the Aging Muscle and Bone Health Laboratory and serves on the editorial review board for the Journal of Aging and Physical Activity, Journal of the International Society of Sports Nutrition, and Biogerontology. Dr. Candow has received over $1.5 million in research funding from the Canadian Institutes of Health Research, Canada Foundation for Innovation, the Saskatchewan Health Research Foundation, and the Nutricia Research Foundation and has published over 100 journal and knowledge dissemination articles involving exercise and nutrition. Dr. Candow also serves as the Chief Scientific Officer for TDF Sports. https://www.uregina.ca/kinesiology/faculty-staff/faculty/candow-darren.htmlContact Mikki:https://mikkiwilliden.com/https://www.facebook.com/mikkiwillidennutritionhttps://www.instagram.com/mikkiwilliden/https://linktr.ee/mikkiwillidenSave 20% on all NuZest Products with the code MIKKI20 at www.nuzest.co.nz

In this episode, Sara Hodson of Live Well Exercise Clinic and President of the Fitness Industry for Canada, shares not only about physical fitness, but she also shares her wisdom on mental and social health. Sara geeks out a bit on the science of exercise and an analogy of the covid forest fire we've experienced in the economy and business.    Highlights From This Episode: The top 2 barriers to starting any type of fitness lifestyle Prioritizing your health is no different from your business strategy, plans, goals and weekly action plans Having your fitness time in your calendar really sets you free from the guilt Mental health and a state of languishing Our social health is really paramount right now   Links & Resources From This Episode: Learn more:   Live Well Clinic   More About SARA HODSON, BHK, CSEP-CEP, ACSM-CCEP PRESIDENT, Fitness Industry Canada (FIC) FOUNDER & CEO, LIVE WELL Exercise Clinic  ACSM CERTIFIED Clinical Exercise Physiologist Sara Hodson has spent her 20-year career devoted to how exercise affects our physical and mental health. A trained Clinical Exercise Physiologist, Hodson began her career in cardiac rehabilitation and diabetes management for Fraser Health Authority in BC. There, she saw a need for patients to have clinically supervised medical fitness programs beyond the hospital walls. In 2011 she launched LIVE WELL Exercise Clinic – a safe, supportive, supervised exercise environment focused on the management and prevention of chronic health conditions. Her clinics create an inclusive culture where everyone is supported in their health journey. In the last ten years, LIVE WELL has grown as a community with franchises in four Canadian provinces, and since COVID-19 began includes a virtual platform to serve members all over the world. Sara lives and breathes exercise as medicine and is a sought-after speaker on the dose effect of exercise for physical and mental health. Sara is also the proud mother of four teenagers. Awesome FREE Resources for YOU! Power of 3 Daily Planner Check out our other podcast guests!   Thanks for listening! Thanks so much for listening to our podcast! If you enjoyed this episode and think that others could benefit from listening, please share it using the social media buttons on this page. Do you have some feedback or questions about this episode? Leave a note in the comment section below!   Subscribe to the podcast If you would like to get automatic updates of new podcast episodes, you can subscribe to the podcast on iTunes or Stitcher. You can also subscribe from the podcast app on your mobile device.   Leave us an iTunes review Ratings and reviews from our listeners are extremely valuable to us and greatly appreciated. They expose our show to more awesome listeners like you. If you have a minute, please leave a review on iTunes. Val Low is a digital & efficiency expert to entrepreneurs to clear the business clutter and thrive. Through her Focus&Freedom™ Method many entrepreneurs have experienced more focus, time and freedom. Val shows entrepreneurs how to calm the overwhelm and distractions with focus and efficiency strategies and tools that enable them to have the freedom to do the things that matter most in their business and life. Through her Magnify Your Brand™ program, entrepreneurs and experts clarify their message that attracts their ideal clients, a brand experience that people love to talk about and setting up in a one place online platform that makes it easier for entrepreneurs to spend time in their expertise. Visit Val's Website: https://vallow.me/ Connect with Val on Facebook: https://www.facebook.com/ValLow.page/ Connect with Val on Linked In: https://www.linkedin.com/in/val-low #sales #entrepreneur  #business  #branding  #marketing #mindset  #success  #leadership  #focus  #coaching  #fitness   #health  #Live Well  #health

Kevin Malahy, Reconditioning Manager 3CDSB Edmonton A LITTLE BIT STRONGERKevin's Current employment is with the Canadian Forces Morale and Welfare Services  in the arm of Personnel Support Programs (CFMWS PSP).  He is the Reconditioning Manager for 3CDSB Edmonton.  A brief summary of his Area of responsibility includes: case-file management of military personnel in Alberta & Mainland BC participating in PSP-led Reconditioning programs.Kevin has a Masters of Science in Wellness Management, from the University of Central Oklahoma. His specializations include: CSEP CEP, NSCA CSCS, & Westside Barbell's Special Strengths Certificate. With more than 16 years of experience in high-performance, rehabilitative & recreational strength & conditioning, Kevin's vast resume includes:  experience working with clients ranging from 7-68 years of age and a Specialization in combat sports & tactical populations.He has Managed & delivered the training, weight management, & rehabilitation of athletes represented in: UFC, Bellator, Invicta FC, Dana White's Contender Series, USA Sambo, ADCC, & multiple local promotions. He has operated as head coach, programmer, and manager of multiple CrossFit facilities from 2009 to 2017 and dabbled in planning, coordinating, and operating a series of local fitness events in the Oklahoma City Metro area with as many as 470 competitors. 

Richard Bucciarelli, R. Kin - Sports Scientist Richard Bucciarelli, MS, B.Kin., R.Kin, CSCS, CSEP-CEP, USSF “A”, is a professional fitness coach, sports scientist and coach educator, and the owner of Speed Training, a sport-specific strength and conditioning company in Toronto. Richard has worked at some of the highest levels in the sport of soccer, both in Canada and internationally, including the Canadian National Women's Soccer Teams and the Toronto FC Academy. Richard is presently completing his PhD in Human Health and Nutritional Sciences with a specialty in biomechanics of speed and acceleration training in soccer players, at the University of Guelph (expected 2021). He also works as a Professor in the Fitness and Health Promotion program at George Brown College, and in the Faculty of Kinesiology at the University of Guelph-Humber. In this episode, we talk about the missing piece in sports science, why he still has his R. Kin designation, and how the best investment you can make in your career is education. ----------------------------------- SHOW NOTES 01' Registered Kinesiologist Since 2016 02' Worked as a soccer coach with local club during university 04' Niched in soccer fitness 06' Spark Notes of this career 08' Don't have as much money/resources as you think at the higher level 09' Missing piece in sport science 11' Pilot fitness app with university soccer team 13' Matching athletes with coaches 17' Why R.Kin Designation? 21' Investment you make in your education is the most valuable way to spend your money- invest in yourself 23' Kinesiology in a profession- important for fitness professional/kinesiology -> 1) Very important to develop entrepreneurial skills - some ability to market/sell yourself - how are you going to add value to the company - or start your own business 2) Stay up to date to technology 28' Advice for Kinesiology Students Spencer's LinkedIn: https://www.linkedin.com/in/spennyraposo/ Making Kinnections Facebook: https://www.facebook.com/MakingKinnectionsPodcast/ Making Kinnections LinkedIn: https://www.linkedin.com/showcase/making-kinnections/ Making Kinnections Instagram: https://www.instagram.com/makingkinnectionspodcast/ Richard's LinkedIn: https://www.linkedin.com/in/richard-bucciarelli-ms-r-kin-cscs-csep-cep-49772791/ Richard's Website: https://www.soccerfitness.ca/ Richards Instagram: @richardbucciarelli ----------------------------- Episode Presented by Kinformation Writing the COKO Exam this April? Don't know where to start? Take our FREE COKO Prep Course to help you get started. This course will guide you on how to study for the exam and create your own study guide in the process. This course is ideal for those just starting to study for the COKO exam. https://kinformation.teachable.com/p/how-to-study-for-the-registered-kinesiologist-r-kin-exam-in-ontario ENROLL NOW

A study is going to be taking place looking at the migration patterns of people moving from Toronto to Hamilton and gentrification. Guest: Dr. Brian Doucet, Canada Research Chair in Urban Change and Social Inclusion, Associate Professor, School of Planning, University of Waterloo To join the study, please email: brian.doucet@uwaterloo.ca - The Encampment Issue: An injunction that was lifted this week, has the Hamilton City Council wanting to clear encampments from downtown by the middle of next week. Guest: Jason Farr, City Councillor, Ward 2. - Are we heading into a ‘runaway train' of cases for the COVID-19 pandemic second wave here in the province? Guest: Ahmad Firas Khalid, medical doctor and health policy expert - With more people working from home during the pandemic, how do we urge people to get up and move throughout the day? A study from Western University looks at the home workplace, whether it's healthy and how to get people moving. Guest: Kirsten Dillon, MA, CSEP-CEP, R.Kin Ph.D Student