In each episode, Greg and Lyndsey from Stronger By Science delve into exercise and nutrition research, health and fitness trends, and listener questions. Through deep dives, banter, and anecdotes, you'll learn how to interpret and apply the latest science, how to explain fitness trends to your friends, and what actually matters when it comes to living a strong, healthy life.

In this episode (which is Part 2 of our micronutrient series), Greg and Lyndsey discuss nutrient targets: where they come from, what they mean, and how to think about them. They also talk about the relative imprecision of micronutrient tracking, why micronutrient content can differ so much within a single food, and why it can be challenging to track your micronutrient intake in the first place.Want to get your question answered on the show? Send a voice memo to <a href="mailto:podcast@strongerbyscience.com">podcast@strongerbyscience.com</a> TIME STAMPSIntro (0:00) Recommendations and good vibes (0:20)<ul><li>Lyndsey – <a href="https://en.wikipedia.org/wiki/Bottoms_(film)  ">Bottoms movie</a></li><li><a href="https://www.youtube.com/watch?v=SELpq7OJg6E">Davie High fight club news report</a></li><li>Greg – <a href="https://en.wikipedia.org/wiki/Telemarketers_(TV_series)">Telemarketers docu-series</a></li><li><a href="https://gimletmedia.com/shows/reply-all/6nh3wk">Reply All “Long Distance” podcast episodes</a></li></ul> Housekeeping notes (8:45)<ul><li><a href="https://macrofactorapp.com/annual-report-2023/">MacroFactor Annual Report</a></li></ul>Recommended products and more from the SBS team (11:50)<ul><li><a href="https://www.strongerbyscience.com/coaching/">Work with a Stronger By Science coach</a>: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.</li><li><a href="https://macrofactorapp.com/">Try MacroFactor for free</a>: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a href="https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone">App Store</a> or <a href="https://play.google.com/store/apps/details?id=com.sbs.diet">Google Play</a>.</li><li><a href="https://www.strongerbyscience.com/newsletter/">Join the Research Spotlight newsletter</a>: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.</li><li>Join the <a href="https://www.facebook.com/groups/StrongerByScienceCommunity">SBS Facebook group</a> and <a href="https://www.reddit.com/r/macrofactor">Subreddit</a>.</li><li><a href="https://www.bulksupplements.com/">BulkSupplements</a>: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.</li><li><a href="https://massresearchreview.com/">MASS Research Review</a>: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.</li></ul><a href="https://sbspod.com/episodes/micronutrients-deserve-more-attention">Episode 1 in the Micronutrient Series</a>History of RDAs and Government Micronutrient Recommendations (14:53)<ul><li><a href="https://www.betternutrition.com/supplements/vitamins/history-of-vitamins/">The 100-Year History of Vitamins - Supplement Facts - Better Nutrition</a></li><li><a href="https://sciencehistory.org/stories/magazine/vitamins-come-to-dinner/">Vitamins Come to Dinner | Science History Institute</a></li><li><a href="https://www.ars.usda.gov/ARSUserFiles/80400530/pdf/hist/bhe_1941_misc_pub_430.pdf">Are We Well Fed?: A Report on the Diets of Families in the United States (Miscellaneous Publication No. 430)</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5916427/">The History and Future of Dietary Guidance in America - PMC</a></li><li><a href="https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf">Dietary Guidelines for Americans, 2020-2025</a></li><li><a href="https://health.gov/our-work/nutrition-physical-activity/dietary-guidelines/dietary-reference-intakes/dietary-reference-intakes-development">Dietary Reference Intakes Development | health.gov</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4717892/">History of Nutrition: The Long Road Leading to the Dietary Reference Intakes for the United States and Canada</a></li></ul><a href="https://nap.nationalacademies.org/read/12086/chapter/1">DRI development retrospective</a><a href="https://www.efsa.europa.eu/en/topics/topic/dietary-reference-values">Ongoing DRV-related publications from the EFSA</a><a href="https://macrofactorapp.com/articles/micronutrients/">Micronutrient series on the website</a><a href="https://help.macrofactorapp.com/en/collections/13-nutrients">Micronutrient content in the MacroFactor knowledge base</a> Understanding Micronutrient Targets and the DRI Framework (37:13)<ul><li><a href="https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2010.1458">General framework</a></li><li><a href="https://www.ncbi.nlm.nih.gov/books/NBK222879/">How ULs are determined</a></li><li><a href="https://www.ncbi.nlm.nih.gov/books/NBK548165/">Vitamin A toxicity</a></li></ul> How EARs, RDAs, and LTIs are Determined (59:52)<ul><li><a href="https://www.efsa.europa.eu/en/efsajournal/pub/4101">EFSA publication on calcium, used as an example</a></li><li><a href="https://macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-02.png ">Figure showing data used to define calcium DRVs</a> (from <a href="https://macrofactorapp.com/understanding-nutrient-targets/">this article</a>) </li></ul> General discussion of the implications of imprecise research and large inter-individual variability (1:21:21)<ul><li>Note: I was right about <a href="https://pubmed.ncbi.nlm.nih.gov/11794633/">magnesium</a>, and wrong about calcium. Calcium carbonate is the more common version in supplements (not oxide). Chelated calcium is generally a bit better than calcium carbonate, but the difference between calcium carbonate and chelated calcium isn’t NEARLY as large as the difference between magnesium oxide and chelated magnesium.</li></ul>The relative imprecision of micronutrient tracking (and WHY micronutrient content can differ so much within a single food) (1:49:30)<ul><li>Why labeling error generally doesn’t matter much for calorie (and macronutrient) tracking: SBS article – <a>Nutrition Labels Are Inaccurate (and the Math Behind Why It Doesn’t Matter)</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/29406576/">Variable vitamin C content in spinach</a></li><li><a href="https://www.sciencedirect.com/science/article/pii/S0889157523000753">Slightly higher nutrient levels in similar foods in Germany than the Netherlands</a></li><li><a href="https://www.frontiersin.org/articles/10.3389/fsufs.2021.699147/full">Soil health and nutrient density</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6912510/">Many roles of vitamin C in plants</a></li><li><a href="https://help.macrofactorapp.com/en/articles/189-selenium">MacroFactor knowledge base content on selenium</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5225104/">Selenium uptake in plants</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/12755496/">Regional selenium differences in the US</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7197590/">Regional selenium differences in China</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/33895112/">Selenium intake and diabetes</a></li><li><a href="https://www.nature.com/articles/srep19213">Selenium and cancer</a></li><li><a href="https://www.frontiersin.org/articles/10.3389/fnut.2023.1136458/full; https://link.springer.com/article/10.1007/s42000-019-00125-5">General selenium content</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7766777/">Omega-3 content in farmed vs fresh salmon</a></li><li><a href="https://anatomypubs.onlinelibrary.wiley.com/doi/full/10.1002/ar.22555">Generally high vitamin A levels in the livers of numerous arctic predators</a></li></ul>Why it can be challenging to track your micronutrient intake in the first place (2:22:27)<ul><li><a href="https://macrofactorapp.com/wp-content/uploads/2023/08/Micronutrients-Part-3-tables-01-1.png">Nutrient reporting frequencies in the UK graphic</a>:  (from <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6609072/">this study,</a> discussed in <a href="https://macrofactorapp.com/micronutrient-tracking/">this article</a>) </li></ul> Wrap-up and conclusions (2:28:39)<ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7913332/">Considerably higher rates of vitamin D deficiencies with darker skin at higher latitudes</a></li></ul>Depressing final thought (2:35:49)<ul><li><a href="https://www.gainhealth.org/">Learn more and donate to GAIN</a></li></ul>Cool, less depressing final thought (2:42:16)<ul><li><a href="https://www.youtube.com/watch?v=BtCNBh0AsWM">Fun video about cod and the Vikings</a></li></ul>

The Stronger By Science Podcast

Understanding Micronutrient Targets: What Do They Mean, and Where Do They Come From?

Micronutrients deserve more attention. There's very little content about micronutrients, and the content that *is* out there is often full of fear-mongering or wild claims about wonder drugs and super foods. In this episode, we aim to provide a solid foundation for building a better understanding of micronutrients. Along the way, Greg also shares some fun facts that prove that micronutrients are way more interesting than you may have thought. This is the first part of a micronutrient series we'll be doing on the podcast.  Want to get your question answered on the show? Send a voice memo to <a href="mailto:podcast@strongerbyscience.com">podcast@strongerbyscience.com</a> TIME STAMPSIntro (0:00)What’s on your mind? (0:22)<ul><li>Lyndsey – <a href="https://nkjemisin.com/series/the-broken-earth/">The Fifth Season and the Broken Earth Trilogy</a></li><li>Greg – <a href="https://www.trackmania.com/">Trackmania</a></li></ul>Recommended products and more from the SBS team (8:16)<ul><li><a href="https://www.strongerbyscience.com/coaching/">Work with a Stronger By Science coach</a>: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.</li><li><a href="https://macrofactorapp.com/">Try MacroFactor for free</a>: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a href="https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone">App Store</a> or <a href="https://play.google.com/store/apps/details?id=com.sbs.diet">Google Play</a>.</li><li><a href="https://www.strongerbyscience.com/newsletter/">Join the Research Spotlight newsletter</a>: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.</li><li>Join the <a href="https://www.facebook.com/groups/StrongerByScienceCommunity">SBS Facebook group</a> and <a href="https://www.reddit.com/r/macrofactor">Subreddit</a>.</li><li><a href="https://www.bulksupplements.com/">BulkSupplements</a>: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.</li><li><a href="https://massresearchreview.com/">MASS Research Review</a>: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.</li></ul>Introduction to the micronutrient discussion (11:25)What are essential nutrients in the first place? What does it mean to call a nutrient essential? (21:28)<ul><li><a href="https://www.nature.com/articles/s41398-020-0741-x">Creatine intake and depression</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6769464/">Creatine treatment for depression</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/34662902/">Further perspective on creatine potentially being conditionally essential</a></li></ul>Vitamins (45:43)<ul><li><a href="https://www.sciencedirect.com/science/article/pii/S000291652323525X">Long-term kinetics of vitamin D</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3593520/">Casimir Funk/very brief history of vitamin research</a></li></ul>Minerals (1:40:26)<ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/33045847/">Lithium and suicide</a></li></ul>Essential Fatty Acids (1:57:21)<ul><li>Note: I Googled it, and Omega is the last letter of the Greek alphabet. Apologies to the Greeks.</li></ul>Essential Amino Acids (2:01:57)Choline (2:06:02)Fiber (2:08:04)<ul><li><a href="https://www.jandonline.org/article/S2212-2672(15)01743-8/fulltext">Dietary fiber is NOT an essential nutrient</a></li><li><a href="https://www.eatright.org/health/essential-nutrients/carbohydrates/easy-ways-to-boost-fiber-in-your-daily-diet">“Fiber is an essential nutrient”</a></li><li><a href="https://arstechnica.com/science/2016/01/why-was-most-of-the-earths-coal-made-all-at-once/">Where did all the coal come from</a></li><li><a href="https://www.youtube.com/watch?v=rBdLrgvhuPQ">Cool video about resistant starch</a></li></ul>Water (2:27:24)Q&A Question: What’s the best way to train for bone health? Are plyometrics safe and effective for people in their 60s? (2:28:56)

Micronutrients Deserve More Attention

The industry for pre-sleep supplements, foods, and products is booming. But what actually works, and how much does our diet actually impact our sleep quality and quantity? Greg and Lyndsey talk about how pre-sleep products are marketed, break down the science behind popular sleep supplements (like melatonin, magnesium, lavender, and more), and discuss how macronutrient distributions influence sleep. They also answer a few listener questions about pre-sleep protein and about the impact of eating meals right before bedtime. Want to get your question answered on the show? Send a voice memo to <a href="mailto:podcast@strongerbyscience.com">podcast@strongerbyscience.com</a>TIME STAMPSNote: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: <a href="https://www.strongerbyscience.com/?p=59366" target="_blank">https://www.strongerbyscience.com/podcast-episode-118/</a><ul><li>Intro (0:00)</li><li>What’s on your mind? (0:27)</li><li>Plugs (10:03)</li><li>Sweet Dreams cereal (13:53)</li><li>Other pre-sleep food brands/claims – Nightfood and Sleepy Chocolate (36:06)</li><li>Ingredients purported to improve sleep: Zinc, Folic Acid, B Vitamins, Lavender, Chamomile, Typrophan, Magnesium, Melatonin, and Valerian (44:33)</li><li>Recommendations for pre-sleep meal/snacks (1:30:14)</li><li>How macronutrient distributions influence sleep (1:37:06)</li><li>Sugar/Carbohydrates (1:46:40)</li><li>Protein (2:01:20)</li><li>Fat (2:03:47)</li><li>General wrap-up and final thoughts (2:07:20)</li></ul>Listener Questions:<ul><li>Should you still eat protein before bed if doing so decreases sleep quality? (2:10:57)</li><li>Do you need a slow-digesting protein before sleep? (2:15:09)</li><li>Are there benefits of eating additional total calories (including carbs and carbohydrate) right before bed? (2:25:09)</li></ul>Note: The full list of sources and notes can be found on the episode page on strongerbyscience.com here: <a href="https://www.strongerbyscience.com/?p=59366" target="_blank">https://www.strongerbyscience.com/podcast-episode-118/</a> MORE FROM THE SBS TEAM<ul><li><a href="https://www.strongerbyscience.com/coaching/">Work with a Stronger By Science coach</a>: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.</li><li><a href="https://macrofactorapp.com/">Try MacroFactor for free</a>: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a href="https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone">App Store</a> or <a href="https://play.google.com/store/apps/details?id=com.sbs.diet">Google Play</a>.</li><li><a href="https://www.strongerbyscience.com/newsletter/">Join the Research Spotlight newsletter</a>: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.</li><li>Join the <a href="https://www.facebook.com/groups/StrongerByScienceCommunity">SBS Facebook group</a> and <a href="https://www.reddit.com/r/macrofactor">Subreddit</a>.</li></ul> RECOMMENDED PRODUCTS<ul><li><a href="https://www.bulksupplements.com/">BulkSupplements</a>: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.</li><li><a href="https://massresearchreview.com/">MASS Research Review</a>: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.</li></ul>

Sleep and Nutrition: Pre-Sleep Snacks, and How Your Diet Impacts Your Sleep

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.Want to get your question answered on the show? Send a voice memo to <a href="mailto:podcast@strongerbyscience.com">podcast@strongerbyscience.com</a>  MORE FROM THE SBS TEAM<ul><li><a href="https://www.strongerbyscience.com/coaching/">Work with a Stronger By Science coach</a>: Get personalized training and nutrition plans and ongoing support from one of our expert coaches.</li><li><a href="https://macrofactorapp.com/">Try MacroFactor for free</a>: Use code SBS to get a 14-day free trial of our nutrition app MacroFactor. MacroFactor has the fastest food logger on the market and its smart nutrition coach adapts to your metabolism to keep you on track with your goals. Download it today on the <a href="https://apps.apple.com/us/app/macrofactor-diet-sidekick/id1553503471#?platform=iphone">App Store</a> or <a href="https://play.google.com/store/apps/details?id=com.sbs.diet">Google Play</a>.</li><li><a href="https://www.strongerbyscience.com/newsletter/">Join the Research Spotlight newsletter</a>: Get a two-minute breakdown of one recent study every Wednesday. Our newsletter is the easiest way to stay up to date with the latest exercise and nutrition science.</li><li>Join the <a href="https://www.facebook.com/groups/StrongerByScienceCommunity">SBS Facebook group</a> and <a href="https://www.reddit.com/r/macrofactor">Subreddit</a>.</li></ul> RECOMMENDED PRODUCTS<ul><li><a href="https://www.bulksupplements.com/">BulkSupplements</a>: Next time you stock up on supplements, be sure to use the promo code “SBSPOD” (all caps) to get 5% off your entire order.</li><li><a href="https://massresearchreview.com/">MASS Research Review</a>: Subscribe to the MASS Research Review to get concise and applicable breakdowns of the latest strength, physique, and nutrition research – delivered monthly.</li></ul> TIME STAMPS, SOURCES, AND LINKS Intro (0:00)What’s on your mind/bright spots: Love Island (3:23)Recommendations and plugs (8:30)Creatine Introduction (10:49)<ul><li><a href="https://www.strongerbyscience.com/creatine-effect-size/">Recent research spotlight on creatine and muscle growth</a></li></ul>History of Creatine (17:56)<ul><li><a href="https://www.jbc.org/article/S0021-9258(18)88723-3/pdf">1912 study establishing that dietary creatine increases muscle concentrations</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1251888/pdf/biochemj01146-0208.pdf">1926 frog study discovering phosphocreatine (origin of “phosphagen”)</a></li><li><a href="https://www.science.org/doi/10.1126/science.65.1686.401">1927 study specifically identifying phosphocreatine for what it was</a></li></ul>Creatine and hair loss introduction (38:39)Background information on DHT (40:48)<ul><li><a href="https://www.ncbi.nlm.nih.gov/books/NBK557634/">DHT basics</a></li></ul>Discussion of the study everyone cites to support the idea that creatine causes hair loss (44:35)<ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/19741313/">The creatine/DHT study</a></li><li><a href="https://academic.oup.com/edrv/article/38/3/220/3788611">DHT reference range</a></li><li><a href="https://onlinelibrary.wiley.com/doi/10.1111/j.1365-2265.2007.02976.x">Intraindividual variability in DHT levels</a></li></ul> The key thing everyone misses when discussing the creatine/DHT study: serum DHT is irrelevant to the physiology of androgenic alopecia (54:21)<ul><li>General review article –  <a href="https://pubmed.ncbi.nlm.nih.gov/28912032/">Androgens and androgen receptor action in skin and hair follicles</a></li></ul>Potential physiological explanations for increased scalp DHT production and hair loss (1:04:09)<ul><li><a href="https://pubmed.ncbi.nlm.nih.gov/2715645/">Scalp blood flow with androgenic alopecia</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4174066/">Interesting (but probably wrong) gravity-related hypothesis</a></li><li><a href="https://www.ncbi.nlm.nih.gov/books/NBK278957/ ">Different effects of DHT in different hair follicles</a> (specially, see the section heading “Hormones and Androgenetic Alopecia”)</li><li><a href="https://www.sciencedirect.com/science/article/pii/S0306987717310411">Hypothesis related to scalp tension</a></li><li><a href="https://journals.lww.com/plasreconsurg/FullText/2010/11000/Treatment_of_Male_Pattern_Baldness_with_Botulinum.79.aspx">Botox as a treatment for androgenic alopecia</a></li><li>Obesity/metabolic syndrome and androgenic alopecia: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4144211/">One</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/24184140/">two</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/17341860/">three</a></li><li><a href="https://www.jidonline.org/article/S0022-202X(15)30544-3/fulltext">Heritability of androgenic alopecia</a></li></ul>Known effects of creatine on the actual causes of hair loss (1:29:40)<ul><li><a href="https://examine.com/supplements/creatine/faq/ZJ73RJV-does-creatine-cause-hair-loss/">Creatine/free testosterone studies linked here</a></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459338/,  https://pubmed.ncbi.nlm.nih.gov/1551803/">More reading on systemic vs. local DHT</a></li><li><a href="https://pubmed.ncbi.nlm.nih.gov/21079217/">Supplemental DHT and lack of prostate growth</a></li></ul> Why do so many people think that creatine causes hair loss in the first place? (1:38:00)<ul><li><a href="https://www.menshealth.com/health/a36450733/does-creatine-cause-hair-loss/">Men’s Health article</a></li><li><a href="https://www.womenshealthmag.com/uk/fitness/strength-training/a42178665/creatine/">Women’s Health article</a></li><li><a href="https://www.si.com/showcase/nutrition/creatine-benefits">Sports Illustrated article</a></li><li><a>Hims article</a></li><li><a href="https://www.nytimes.com/2022/10/24/well/eat/creatine-supplement-benefits-side-effects.html">NYTimes article</a></li><li><a href="https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00412-w">Jose Antonio article</a></li><li><a href="https://www.sciencedirect.com/science/article/pii/S1756464621002176">General info about creatine intake and effects</a></li></ul> How creatine actually works to increase muscle growth (1:48:31)<ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5679696/">Chilibeck review</a></li></ul>The idea that creatine doesn’t actually cause bloating (and only causes fluid retention in the muscles) is probably incorrect (2:04:01)<ul><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5469049/">Typical creatine concentrations</a></li></ul>Myth related to creatine dosing: the typical recommendation of 5g/day is not enough creatine for serious lifters (2:15:34)<ul><li><a href="https://journals.physiology.org/doi/abs/10.1152/jappl.1996.81.1.232">Hultman study on creatine dosing</a></li><li><a href="https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=167&contentid=creatinine_urine">Creatinine excretion ranges</a></li><li><a href="https://onlinelibrary.wiley.com/doi/10.1002/ajhb.23102">Study on super jacked people</a></li></ul> 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)<ul><li>There is a creatine and caffeine section in the <a href="https://www.strongerbyscience.com/creatine/">SBS creatine guide. </a></li><li><a href="https://www.massmember.com/products/mass-subscription/categories/2150809186/posts/2159651368">More recent MASS article on the topic (for MASS subscribers) </a></li></ul>

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