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Time Stamps, Sources, and Links
Intro (0:00)
What’s on your mind/bright spots: Love Island (3:23)
Recommendations and plugs (8:30)
- Stronger By Science Coaching
- Bulksupplements.com: SBSPOD = 5% discount
- MacroFactor nutrition app
- MASS research review
- Stronger by Science Facebook group
- Stronger by Science subreddit
- Newsletter: Study breakdowns sent to your inbox every other week (podcast off weeks)
Creatine Introduction (10:49)
History of Creatine (17:56)
- 1912 study establishing that dietary creatine increases muscle concentrations
- 1926 frog study discovering phosphocreatine (origin of “phosphagen”)
- 1927 study specifically identifying phosphocreatine for what it was
Creatine and hair loss introduction (38:39)
Background information on DHT (40:48)
Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)
The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)
- General review article – Androgens and androgen receptor action in skin and hair follicles
Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09)
- Scalp blood flow with androgenic alopecia
- Interesting (but probably wrong) gravity-related hypothesis
- Different effects of DHT in different hair follicles (specially, see the section heading “Hormones and Androgenetic Alopecia”)
- Hypothesis related to scalp tension
- Botox as a treatment for androgenic alopecia
- Obesity/metabolic syndrome and androgenic alopecia: One, two, three
- Heritability of androgenic alopecia
Known effects of creatine on the actual causes of hair loss (1:29:40)
- Creatine/free testosterone studies linked here
- More reading on systemic vs. local DHT
- Supplemental DHT and lack of prostate growth
Why do so many people think that creatine causes hair loss in the first place? (1:38:00)
- Men’s Health article
- Women’s Health article
- Sports Illustrated article
- Hims article
- NYTimes article
- Jose Antonio article
- General info about creatine intake and effects
How creatine actually works to increase muscle growth (1:48:31)
The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)
Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)
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? (2:38:01)
Question 2: is it worth experimenting with other forms of creatine? (2:40:28)
Question 3: do caffeine and creatine have inhibitory effects on each other? (2:46:51)
- There is a creatine and caffeine section in the SBS creatine guide.
- More recent MASS article on the topic (for MASS subscribers)
More from the SBS Team
- Work with a Stronger By Science coach: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.
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- Join the SBS Facebook group and Subreddit.
Recommended Products
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The post Creatine Myths: Hair Loss, Bloating, Dosing, and More (Episode 117) appeared first on Stronger by Science.
