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Does creatine cause hair loss? What about bloating? In this episode, Greg and Lyndsey bust myths and misconceptions about creatine, one of the most popular supplements on the market. Greg also explains how creatine actually works to increase muscle growth and discusses myths related to creatine dosing (is 5g per day enough?). Then, they play a few listener calls about creatine and answer questions about creatine's impact on individual genetic potential for muscularity, different forms of creatine, and the interaction between caffeine and creatine.
TIME STAMPS, SOURCES, AND LINKS
0:00: Intro
3:23: What’s on your mind: Love Island
8:30: Plugs
Coaching: www.strongerbyscience.com/coa...
Bulksupplements.com: SBSPOD = 5% discount
MacroFactor: macrofactorapp.com/
MASS: massresearchreview.com/
Facebook group: / strongerbysciencecommu...
Subreddit: / strongerbyscience
Newsletter: www.strongerbyscience.com/new...
Send your Q&A questions to podcast@strongerbyscience.com
10:49: Creatine Introduction
Creatine and muscle growth: www.strongerbyscience.com/cre...
17:56: History of Creatine
1912 study: www.jbc.org/article/S0021-925...
1926 frog study: www.ncbi.nlm.nih.gov/pmc/arti...
1927 study : www.science.org/doi/10.1126/s...
38:39: Creatine and hair loss introduction
40:48: Background information on DHT
www.ncbi.nlm.nih.gov/books/NB...
44:35: Discussion of the study everyone cites to support the idea that creatine causes hair loss
Creatine/DHT study: pubmed.ncbi.nlm.nih.gov/19741...
Reference range: academic.oup.com/edrv/article...
Variability in DHT levels: onlinelibrary.wiley.com/doi/1...
54:21: The key thing everyone misses when discussing the creatine/DHT study
pubmed.ncbi.nlm.nih.gov/28912...
1:04:09: Potential physiological explanations for increased scalp DHT production and hair loss
Blood flow: pubmed.ncbi.nlm.nih.gov/2715645/
Gravity-related hypothesis: www.ncbi.nlm.nih.gov/pmc/arti...
Different effects of DHT in hair follicles: www.ncbi.nlm.nih.gov/books/NB...
Scalp tension: www.sciencedirect.com/science...
Botox treatment: journals.lww.com/plasreconsur...
Obesity/metabolic syndrome:
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/24184...
pubmed.ncbi.nlm.nih.gov/17341...
Heritability: www.jidonline.org/article/S00...
1:29:40: Known effects of creatine on the actual causes of hair loss
Creatine/free testosterone studies: examine.com/supplements/creat...
Systemic vs. local DHT: www.ncbi.nlm.nih.gov/pmc/arti..., pubmed.ncbi.nlm.nih.gov/1551803/
Supplemental DHT and lack of prostate growth: pubmed.ncbi.nlm.nih.gov/21079...
1:38:00: Why do so many people think that creatine causes hair loss in the first place?
www.menshealth.com/health/a36...
www.womenshealthmag.com/uk/fi...
www.si.com/showcase/nutrition...
www.forhims.com/blog/does-cre...
www.nytimes.com/2022/10/24/we...
Jose Antonio article: jissn.biomedcentral.com/artic...
General info: www.sciencedirect.com/science...
1:48:31: How creatine actually works to increase muscle growth
www.ncbi.nlm.nih.gov/pmc/arti...
2:04:01: The idea that creatine doesn’t actually cause bloating is probably incorrect
www.ncbi.nlm.nih.gov/pmc/arti...
2:15:34 - Myth related to creatine dosing
Hultman study: journals.physiology.org/doi/a...
Creatinine excretion ranges: www.urmc.rochester.edu/encycl...
Study on jacked people: onlinelibrary.wiley.com/doi/1...
2:38:01: Question 1: does creatine raise the limits of muscularity that you can achieve, or does it just lead to slightly faster progress toward the same limit?
2:40:28: Question 2: is it worth experimenting with other forms of creatine?
2:46:51: Question 3: do caffeine and creatine have inhibitory effects on each other?
SBS creatine guide: www.strongerbyscience.com/cre...
MASS article on the topic : www.massmember.com/products/m...