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) 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

Download my “How to Train According to the Experts” guide

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

Download my “How to Train According to the Experts” guide

0:00 1:51:09

#099 The Science of Exercise for Cancer | Kerry Courneya, PhD

March 03, 2025

Kerry Courneya

exercise cancer therapeutic intervention treatment tolerance survival outcomes structured exercise aerobic resistance training high-intensity interval training immune function tumor biology cancer progression psychological benefits

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 directly influence cancer progression.

Timestamps:

(00:00) Introduction
(04:31) Why exercise should be effortful
(05:17) How to meaningfully reduce risk of cancer
(09:06) What type of exercise is best?
(10:43) How exercise reduces risk—even for smokers and the obese
(13:32) Weekend-only exercise
(16:33) 150 vs. 300 minutes per week (more is better—up to a point)
(18:47) Why pre-diagnosis exercise matters
(21:53) Why resilience to cancer treatment starts with exercise
(23:45) Why low muscle mass drives cancer death
(26:42) Why BMI fails to measure true obesity
(30:35) Why daily activity isn't enough (structured exercise matters)
(32:18) Breaking up sedentary time—do 'exercise snacks' help?
(34:34) Supplements vs. exercise
(35:16) Where exercise fits with chemo and immunotherapy
(38:14) Why rest is not the best medicine
(44:04) Aerobic vs. resistance
(44:57) How weight training improves 'chemo completion'
(47:25) Why exercise creates vulnerability in cancer cells (limitations do apply)
(49:53) Why exercise might be crucial for tumor elimination
(55:47) Why cardio may be better at clearing tumor cells
(59:02) When cancer spreads quickly—and when it doesn't
(1:00:27) Why liquid biopsies may prevent over-treatment
(1:05:40) Exercise-sensitive vs. exercise-resistant cancers
(1:08:50) Prostate cancer therapy—why strength training matters
(1:10:54) When exercise is the only therapy—does it work?
(1:12:10) Why HIIT reduces PSA in prostate cancer
(1:14:24) Avoiding overtreatment—can exercise buy you time?
(1:14:44) Why high-intensity exercise boosts anti-cancer biology
(1:15:55) Turning a diagnosis into a wake-up call
(1:18:55) Why oncologists are rethinking exercise
(1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits
(1:27:44) Before, during, and after treatment
(1:29:46) Why exercise is unique among cancer therapies
(1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes
(1:33:25) How to get sedentary cancer patients exercising (realistically)
(1:35:59) The $1 million per patient case for including exercise
(1:37:40) Why recurrence trials haven't convinced doctors—yet
(1:40:20) The bottom-line message
(1:40:39) The myth of a cancer panacea (exercise included)
(1:46:51) What's the best $50 investment for staying active?
(1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise?

Download my “How to Train According to the Experts” guide

Timestamps:

(00:00) Introduction
(04:31) Why exercise should be effortful
(05:17) How to meaningfully reduce risk of cancer
(09:06) What type of exercise is best?
(10:43) How exercise reduces risk—even for smokers and the obese
(13:32) Weekend-only exercise
(16:33) 150 vs. 300 minutes per week (more is better—up to a point)
(18:47) Why pre-diagnosis exercise matters
(21:53) Why resilience to cancer treatment starts with exercise
(23:45) Why low muscle mass drives cancer death
(26:42) Why BMI fails to measure true obesity
(30:35) Why daily activity isn't enough (structured exercise matters)
(32:18) Breaking up sedentary time—do 'exercise snacks' help?
(34:34) Supplements vs. exercise
(35:16) Where exercise fits with chemo and immunotherapy
(38:14) Why rest is not the best medicine
(44:04) Aerobic vs. resistance
(44:57) How weight training improves 'chemo completion'
(47:25) Why exercise creates vulnerability in cancer cells (limitations do apply)
(49:53) Why exercise might be crucial for tumor elimination
(55:47) Why cardio may be better at clearing tumor cells
(59:02) When cancer spreads quickly—and when it doesn't
(1:00:27) Why liquid biopsies may prevent over-treatment
(1:05:40) Exercise-sensitive vs. exercise-resistant cancers
(1:08:50) Prostate cancer therapy—why strength training matters
(1:10:54) When exercise is the only therapy—does it work?
(1:12:10) Why HIIT reduces PSA in prostate cancer
(1:14:24) Avoiding overtreatment—can exercise buy you time?
(1:14:44) Why high-intensity exercise boosts anti-cancer biology
(1:15:55) Turning a diagnosis into a wake-up call
(1:18:55) Why oncologists are rethinking exercise
(1:21:34) Why exercise eases anxiety about cancer—proven psychological benefits
(1:27:44) Before, during, and after treatment
(1:29:46) Why exercise is unique among cancer therapies
(1:31:00) Why cancer patients stop exercising—the risky mistake almost everyone makes
(1:33:25) How to get sedentary cancer patients exercising (realistically)
(1:35:59) The $1 million per patient case for including exercise
(1:37:40) Why recurrence trials haven't convinced doctors—yet
(1:40:20) The bottom-line message
(1:40:39) The myth of a cancer panacea (exercise included)
(1:46:51) What's the best $50 investment for staying active?
(1:47:24) Only 15 minutes per day—what's the best anti-cancer exercise?

Download my “How to Train According to the Experts” guide

0:00 2:52:48

#098 How to Train According to the Experts

February 03, 2025

Rhonda Patrick

Brady Holmer

exercise longevity muscle strength cardiovascular health VO2 max HIIT zone 2 training metabolic health heart aging fitness adaptations

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 most time-efficient way to build strength and muscle? We cut through the noise to deliver actionable insights that will transform your approach to training.

This episode is accompanied by How to Train According to the Experts — a free, science-backed guide curating evidence-based strategies for optimizing aerobic fitness, strength, and metabolic health. Distilling protocols from leading researchers, it provides actionable frameworks for lifelong vitality. Download it now at howtotrainguide.com

Timestamps:

(00:00) Introduction
(03:35) Why your training goals matter
(06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(08:24) How to measure cardiorespiratory fitness
(11:19) Why VO2 max is a marker of longevity
(14:23) The role of VO2 max in endurance training
(17:26) How to improve lactate clearance
(18:47) Why zone 2 training may not improve VO2 max
(22:42) How to measure training zones 1-5
(28:29) Smart watches vs. chest straps for heart rate
(31:43) Benefits of zone 2 training
(35:31) Can you combine HIIT and zone 2 in one workout?
(40:53) Adjusting the 80/20 rule for time efficiency
(45:13) Evidence-based HIIT protocols
(49:22) How variation in interval training boosts fitness adaptations
(51:07) Why the heart stiffens with age
(54:09) How much exercise do you need?
(1:00:31) Why exercise should be a daily priority
(1:02:16) The exercise protocol that reversed 20 years of heart aging
(1:07:24) Dr. Benjamin Levine’s prescription for life
(1:10:11) Brady & Rhonda’s exercise routines
(1:14:51) HIIT vs. zone 2 for mitochondrial health
(1:17:39) How exercise intensity impacts fat burning
(1:21:50) Does zone 2 make you a better “fat burner”?
(1:27:04) Why HIIT outshines zone 2 for glucose regulation
(1:31:00) The benefits of interval walking for glucose regulation
(1:32:24) Why training for brain health is all about intensity
(1:36:20) How short bursts of activity can extend your lifespan
(1:40:04) Why “exercise snacks” lower the barriers to fitness
(1:42:27) An alternative to caffeine for fighting midday slumps
(1:43:32) The benefits of timing “exercise snacks” around meals
(1:45:38) How muscle mass and strength decline with age
(1:48:19) The age-related loss of muscle power (powerpenia)
(1:50:04) General resistance training principles
(1:57:01) Why compound exercises are best for building strength
(2:00:05) Why rest intervals are crucial when strength training
(2:02:02) How lifting heavy improves mental resilience
(2:05:26) Should you train to failure?
(2:08:57) Why strength training isn’t a replacement for cardio
(2:12:16) Training for muscle hypertrophy
(2:17:38) Training and diet strategies for body recomposition
(2:22:52) Time-efficient resistance training protocols
(2:27:38) Why the interference effect is a myth
(2:29:32) The minimum effective dose for strength and hypertrophy
(2:31:16) How sauna use improves cardiorespiratory fitness
(2:36:17) Why heat exposure supports resistance training, unlike cold
(2:39:06) Can omega-3s prevent muscle loss during disuse?
(2:41:21) Protein timing, distribution, and its impact on hypertrophy
(2:46:53) Creatine supplementation

Download my “How to Train According to the Experts” guide

Timestamps:

(00:00) Introduction
(03:35) Why your training goals matter
(06:23) Are 3 weeks of bed rest worse for fitness than 30 years of aging?
(08:24) How to measure cardiorespiratory fitness
(11:19) Why VO2 max is a marker of longevity
(14:23) The role of VO2 max in endurance training
(17:26) How to improve lactate clearance
(18:47) Why zone 2 training may not improve VO2 max
(22:42) How to measure training zones 1-5
(28:29) Smart watches vs. chest straps for heart rate
(31:43) Benefits of zone 2 training
(35:31) Can you combine HIIT and zone 2 in one workout?
(40:53) Adjusting the 80/20 rule for time efficiency
(45:13) Evidence-based HIIT protocols
(49:22) How variation in interval training boosts fitness adaptations
(51:07) Why the heart stiffens with age
(54:09) How much exercise do you need?
(1:00:31) Why exercise should be a daily priority
(1:02:16) The exercise protocol that reversed 20 years of heart aging
(1:07:24) Dr. Benjamin Levine’s prescription for life
(1:10:11) Brady & Rhonda’s exercise routines
(1:14:51) HIIT vs. zone 2 for mitochondrial health
(1:17:39) How exercise intensity impacts fat burning
(1:21:50) Does zone 2 make you a better “fat burner”?
(1:27:04) Why HIIT outshines zone 2 for glucose regulation
(1:31:00) The benefits of interval walking for glucose regulation
(1:32:24) Why training for brain health is all about intensity
(1:36:20) How short bursts of activity can extend your lifespan
(1:40:04) Why “exercise snacks” lower the barriers to fitness
(1:42:27) An alternative to caffeine for fighting midday slumps
(1:43:32) The benefits of timing “exercise snacks” around meals
(1:45:38) How muscle mass and strength decline with age
(1:48:19) The age-related loss of muscle power (powerpenia)
(1:50:04) General resistance training principles
(1:57:01) Why compound exercises are best for building strength
(2:00:05) Why rest intervals are crucial when strength training
(2:02:02) How lifting heavy improves mental resilience
(2:05:26) Should you train to failure?
(2:08:57) Why strength training isn’t a replacement for cardio
(2:12:16) Training for muscle hypertrophy
(2:17:38) Training and diet strategies for body recomposition
(2:22:52) Time-efficient resistance training protocols
(2:27:38) Why the interference effect is a myth
(2:29:32) The minimum effective dose for strength and hypertrophy
(2:31:16) How sauna use improves cardiorespiratory fitness
(2:36:17) Why heat exposure supports resistance training, unlike cold
(2:39:06) Can omega-3s prevent muscle loss during disuse?
(2:41:21) Protein timing, distribution, and its impact on hypertrophy
(2:46:53) Creatine supplementation