Dr. Darren Candow

And I try to promote the evidence-based research, especially from an older adult population.

If anything, we can do to offset chronic disease or getting chronic disease.

That's beneficial.

And we're starting to really focus on young females.

Exercise is so important.

Adequate protein and then creatine.

It's not just for males.

We're seeing a plethora of benefits for young biological females, which is really important.

It is, yeah.

And when we look at all the data, females get an improvement in muscle performance, primarily strength.

That's the population we've seen the best bone benefits.

Now, they were postmenopausal, but reduction in bone mineral density, bone strength.

And then we're seeing from a sports perspective, agility balance.

So for the females watching, don't shy away from creatine.

It's extremely potentially beneficial in combination with exercise.

And if you're worried about weight gain or whichever, do not do the loading phase.

It's not needed.

You can start as little as two to three grams a day.

Divide that up even.

So I'll tell a lot of our clients or participants, you can take one and a half grams in the morning.