Anti-Aging Expert: Creatine Is The Fat Loss Secret Doctors Don’t Tell You - Dr. Darren Candow

Creatine supplementation at 8 to 12 g per day combined with resistance training reduces the rate of bone mineral density loss around the hip in postmenopausal females.

"The lowest dose ever has been shown to have bone benefits is 8 g all the way up to 12... where we've shown that about 8 to 12 g a day with exercise, and that's crucial. If you do not exercise, there's never been a study ever shown to have bone benefits, but if you do perform weightlifting, one of the very cool things in postmenopausal females is that creatine seemed to reduce the rate of bone mineral density loss around the hip region." (said at 0:25:54)

A 2015 randomized controlled trial by this research group (Chilibeck et al., PMID 25386713) did find that 12 months of creatine supplementation (0.1 g/kg/day, roughly 7–9 g/day) combined with resistance training attenuated femoral neck bone mineral density (BMD) loss (-1.2% vs -3.9% for placebo) in postmenopausal women. However, a subsequent larger 2-year RCT by the same group in 237 postmenopausal women (PMID 37144634) and a 2018 meta-analysis (PMID 29740583) found no statistically significant preservation of hip or femoral neck BMD compared with resistance training alone, although some geometric indicators of femoral bone strength were maintained.

• supports: Effects of Creatine and Resistance Training on Bone Health in Postmenopausal Women. (Medicine and science in sports and exercise 2015) · cited 83x in the literature

  "Cr attenuated the rate of femoral neck BMD loss (-1.2%; absolute change (95% confidence interval), -0.01 (-0.025 to 0.005) g·cm) compared with Pl (-3.9%; -0.03 (-0.044 to -0.017) g·cm; P < 0.05) and also increased femoral shaft subperiosteal width, a predictor of bone bending strength" (abstract, results)

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• contradicts: Creatine Supplementation During Resistance Training Does Not Lead to Greater Bone Mineral … (Frontiers in nutrition 2018) · cited 27x in the literature

  "Our meta-analyses revealed no significant effect on whole body, hip, femoral neck, or lumbar spine BMD when comparing creatine and resistance training to resistance training alone." (abstract, results, passage verified)

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• contradicts: A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmen… (Medicine and science in sports and exercise 2023) · cited 32x in the literature

  "Compared with placebo, creatine supplementation had no effect on BMD of the femoral neck (creatine: 0.725 ± 0.110 to 0.712 ± 0.100 g·cm -2 ; placebo: 0.721 ± 0.102 to 0.706 ± 0.097 g·cm -2 ), total hip (creatine: 0.879 ± 0.118 to 0.872 ± 0.114 g·cm -2 ; placebo: 0.881 ± 0.111 to 0.873 ± 0.109 g·cm -2 ), or lumbar spine" (abstract, results)

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The human brain weighs approximately 2 kg but consumes 20% of the body's daily resting energy.

"So, this organ is about 2 kg, but uses 20% of our daily energy at rest. So, just think about that. 20% of the amount of energy we're consuming from food or using is being used by the brain." (said at 0:28:31)

The speaker makes two main claims: (1) that the human brain accounts for approximately 20% of the body's daily resting energy/metabolic demand, and (2) that the organ weighs about 2 kg. The energetic claim is accurate and widely established in human physiology; the brain accounts for approximately 20% of the body's resting metabolic rate. However, the stated weight of 2 kg is an overestimate, as the average adult human brain typically weighs approximately 1.3 to 1.4 kg (roughly 2% of total body weight, which is commonly conflated with 2 kg).

• supports: Focusing on mitochondria in the brain: from biology to therapeutics. (Translational neurodegeneration 2024) · cited 90x in the literature

  "The brain demands 20% of the resting metabolic rate and holds highly active mitochondrial activities." (abstract, results, passage verified)

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A study evaluating over 25,000 cases found that long-term creatine supplementation, even at doses exceeding 10 g per day, is safe and effective.

"Last year they put out a study looking at over 25,000 cases and creatine even over 10 g a day for many years has been very, very safe and effective." (said at 0:56:45)

The speaker appears to refer to large-scale reviews and evidence syntheses on creatine safety (such as the recent structured review and meta-analysis of 684 randomized trials involving over 12,800 participants in trial arms, or epidemiological datasets totaling tens of thousands of subjects), which demonstrate that creatine supplementation across diverse doses and durations does not significantly increase side effects or risks compared to placebo. However, no specific single study evaluating precisely 'over 25,000 cases' taking >10 g/day for 'many years' was identified; rather, the broad body of randomized and clinical evidence supports that creatine supplementation (including higher doses and long-term regimens) is well-tolerated, safe, and effective.

• supports: Creatine Supplementation Dose and Duration Are Not Associated with Increased Side Effects:… (Sports (Basel, Switzerland) 2026)

  "CrM appears to be well-tolerated and, at the study-level, does not increase the risk of gastrointestinal, renal, liver, musculoskeletal, or other SEs compared to placebo, even at high doses or longer durations." (abstract, results, passage verified)

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