What is DHT and how does it relate to hair loss?

DHT, or dihydrotestosterone, is a hormone linked to male pattern baldness. Blocking the DHT receptor in the scalp can slow hair loss. However, small fluctuations in DHT within normal ranges are not definitively linked to accelerating hair loss, unlike significant super-physiological changes seen with steroids.

Are there any unusual theories about the causes of hair loss?

Yes, some less plausible theories include gravity pulling on the scalp causing hair loss, and the 'beard theory' which posits that a thick beard traps heat, leading the scalp to lose hair as a compensatory thermoregulation mechanism.

How can I prevent stomach issues when taking Creatine?

To avoid stomach issues, especially during Creatine loading, try splitting your dose into smaller individual servings, ensure the powder is well dissolved (using hot water can help), and take it with food.

Can high doses of caffeine interfere with Creatine's performance benefits?

Some literature suggests that very high, ergogenic doses of caffeine (3-6mg/kg) taken during Creatine loading may hinder the expected performance benefits and cause stomach upset. This is distinct from a casual cup of coffee.

Should I be concerned about genetic testing for athletic performance?

Direct-to-consumer genetic tests, like 23andMe, provide very limited information (e.g., one gene out of 22 known for strength/power). This small amount of data can be misleading and cause undue negative expectations, potentially harming performance more than helping.

What is the 'expectancy effect' and how does it impact physical performance?

The expectancy effect refers to how a person's expectations about an outcome can influence their physiological and perceptual responses. Studies have shown that being told you have a 'good' gene or consuming a 'high-calorie' milkshake can lead to objectively better physiological outcomes, regardless of the actual genetic profile or caloric content.

What is HMB and is it effective for strength or physique athletes?

HMB (Beta-hydroxy-beta-methylbutyrate) is a supplement for which Peter Fitschen did his dissertation research. While some studies showed large gains, these were often unrepeated. It may help prevent muscle damage and reduce soreness in new lifters but is generally not recommended at this point for strength or physique athletes due to its cost and uncertain effectiveness.

What are the benefits and risks of Blood Flow Restriction Training (BFRT)?

BFRT can achieve similar gains to high-load training with lower loads, and research suggests it might enhance strength gains when combined with high-load training. However, there's a risk of arterial occlusion if cuffs are applied too tightly, and it may reduce positive vascular adaptations compared to traditional resistance training.

How do bodybuilding coaches approach peak week strategies?

Peak week strategies are highly individualized. Approaches vary from 'front-loading' (gradually increasing carbs earlier in the week) to 'back-loading' (highest carbs closer to show day). The goal is glycogen supercompensation to achieve fullness, but methods must be tested beforehand due to individual variability in how bodies respond to carb and water manipulation.

How do strength athletes manipulate weight for competitions?

Strength athletes often use low-residue food sources in the days leading up to a meet to reduce gastrointestinal tract volume, resulting in a 1-3 kg weight drop. This, combined with careful water manipulation, allows them to make weight while preserving strength, rather than drastically cutting calories or water.

Key Moments

Creatine, Genetics, and Dr. Peter Fitschen (Podcast Episode 1)

Stronger By Science

Sports4 min read125 min video

May 16, 2019|12,030 views|342|41

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Key Moments

TL;DR

Podcast explores creatine effects, genetics' influence on performance & physiology, and HMB research.

Key Insights

Creatine is unlikely to cause hair loss; the link is based on a single study with normal DHT levels.

Genetics can influence physiology and performance, but perceived genetic predisposition may matter more than actual genes.

Knowing your genetics can create expectancy effects, potentially impacting performance both positively and negatively.

Caffeine and creatine interactions suggest high caffeine doses during creatine loading may reduce performance benefits.

Blood flow restriction training shows promise for strength gains but its necessity for hypertrophy is questioned.

Bodybuilding contest prep involves complex individual strategies for peaking, with low-residue foods aiding weight cuts.

PODCAST FORMAT AND DISCLAIMERS

This first episode of the Stronger By Science Podcast introduces its format and sets a laid-back tone. Hosts Eric Trexler and Greg Knuckles, acknowledging past concussions and a pact not to try too hard, aim for honesty over polish. They introduce segments like 'Coach's Corner,' 'Research Review,' and 'To Play Us Out,' a tribute to Bill O'Reilly. Their goal is to provide accessible content for a broad fitness audience, moving beyond the more erudite focus of their written articles.

CREATINE AND HAIR LOSS CONCERNS

The discussion addresses the link between creatine and hair loss, noting that most online feedback focuses on a single study. This study in rugby players showed a 50% increase in DHT, but the absolute levels remained within the normal range. The hosts argue that small fluctuations within normal DHT levels may not significantly impact hair loss, unlike pharmacological suppression or drastic increases associated with steroid use.

THE ROLE OF GENETICS IN PERFORMANCE

The podcast delves into how genetic predispositions can influence an individual's physiology and athletic performance. However, a key insight from a published study suggests that perceived genetic information can have a stronger effect than actual genetic makeup. Participants were randomly told they had 'good' or 'bad' gene variants, leading to altered physiological responses and perceptions, highlighting the power of expectancy effects.

EXPECTANCY EFFECTS AND GENETIC TESTING

The significant impact of expectancy, or mindset, on performance is emphasized. Knowing one's genetics, especially through direct-to-consumer tests like 23andMe, can be misleading. These tests often focus on single genes (like ACTN3) that explain only a small fraction of complex polygenic traits. Negative genetic results can lead to self-limiting beliefs (nocebo effect), potentially hindering progress more than the genetic predisposition itself.

CREATINE, CAFFEINE, AND SUPPLEMENT INTERACTIONS

The interaction between creatine and caffeine is explored, particularly concerning stomach discomfort and performance. Studies suggest that high doses of caffeine during creatine loading might blunt its ergogenic benefits. The hosts also discuss the broader complexity of supplement research, noting a lack of studies on multi-ingredient supplements and the potential for additive, inhibitory, or synergistic effects, which are often oversimplified by consumers.

INTERVIEW WITH DR. PETER FITCHEN

The episode features an interview with Dr. Peter Fitschen, a pro natural bodybuilder and scientist. They discuss his research on HMB, particularly in clinical populations, where significant lean mass gains observed in some studies were not replicated. Fitschen now has reservations about recommending HMB for strength and physique athletes, suggesting a potential role only for those with very low protein intake at risk of muscle loss.

INSIGHTS ON BLOOD FLOW RESTRICTION (BFR)

Dr. Fitschen shares his research and skepticism regarding Blood Flow Restriction (BFR) training. While studies often show similar gains between high-load training and low-load BFR training for hypertrophy, he questions its necessity. He posits that BFR might offer strength benefits by improving motor patterns or learning, rather than direct muscle growth, but notes potential risks if cuffs are applied too tightly, possibly impairing arterial flow and positive vascular adaptations.

BODYBUILDING RESEARCH AND PEAKING STRATEGIES

The discussion turns to bodybuilding, highlighting the gap in scientific research compared to anecdotal evidence. Dr. Fitschen and his co-author aimed to bridge this gap with their new book, which covers topics beyond just training and nutrition, including show selection, posing, and tanning. They emphasize individual variability in peaking, especially regarding carb loading, and the importance of personalized strategies rather than a one-size-fits-all approach.

NUTRITION AND WEIGHT CUTS FOR ATHLETES

The interview touches on nutrition for strength athletes, particularly for making weight. Dr. Fitschen recommends a low-residue food approach in the final days before a competition to reduce gastrointestinal volume. This strategy, tested and refined, allows athletes to maintain calorie and carbohydrate intake while dropping weight, minimizing performance decrements often associated with aggressive water cuts or severe caloric restriction.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Concepts

●People Referenced

Optimizing Creatine Supplementation and Genetic Testing

Practical takeaways from this episode

Do This

Split Creatine into smaller individual doses if you experience stomach issues.

Ensure Creatine powder dissolves well, using a hot beverage if necessary.

Take Creatine with food to minimize stomach upset.

Approach direct-to-consumer genetic testing with caution, as it provides limited information.

Maintain a positive mindset and expectations for better physiological and perceptual outcomes in training.

Avoid This

Assume a high dose of caffeine combined with Creatine loading will always reliably enhance performance, as it may cause stomach issues.

Over-interpret single gene results from direct-to-consumer genetic tests, as they represent a small fraction of polygenic traits.

Let negative genetic information cause a 'nocebo' effect that hinders your progress.

Underestimate the influence of expectations on physiological responses and performance.

Common Questions

Currently, only one study on young rugby players showed a 50% increase in DHT levels with Creatine. However, these DHT levels remained within a normal range, and it's unclear if such fluctuations translate to actual hair loss. There is no direct evidence that Creatine accelerates hair loss.

Topics

Exercise Physiology Creatine Supplementation Health & Longevity Human Performance Mindset & Self-Improvement Placebo Effect Blood Flow Restriction Training Caffeine Metabolism Hair Loss Research Genetics And Performance HMB Supplementation Bodybuilding Peak Week Weight Cutting Strategies

Mentioned in this video

People

Bill O'Reilly

A television personality whose 'to play us out' segment is humorously referenced as an inspiration for the podcast's outro.

Roger Harris

Researcher who published an abstract suggesting that high doses of caffeine combined with Creatine loading can upset stomachs and hinder performance benefits.

Greg Nuckols

Temporary probationary co-host of the podcast, founder of Stronger By Science, known for fitness articles and former world records in powerlifting.

Usain Bolt

An elite sprinter, used as an example to illustrate that while ACTN3 genotype might influence extreme levels of speed, it doesn't preclude high-level performance.

Eric Trexler

Host of the Stronger By Science podcast, Director of Education for Stronger By Science, pro natural bodybuilder, and PhD in human movement science.

Jason Khalipa

A sport nutrition professor at Coastal Carolina who advocates for testing combinations of supplements rather than individual effects.

Peter Fitschen

A natural pro bodybuilder and scientist turned coach, interviewed on the podcast about his research and experience in nutrition and training.

Brad Schoenfeld

A researcher whose work on low-load training for similar gains to high-load training is referenced in the discussion on BFRT.

Cliff Wilson

A highly successful bodybuilding prep coach and co-author with Peter Fitschen on a new bodybuilding book.

Organizations

PubMed

A database for biomedical literature, where Greg Nuckols explored hair loss research.

Stronger by Science

The podcast itself, hosted by Eric Trexler and co-hosted by Greg Nuckols, aiming to discuss fitness research and applied topics.

American College of Sports Medicine

An organization that provided a student grant for Peter Fitschen's study and provided training on how to use BFRT cuffs.

NIH

An organization that funded a multi-site clinical trial on HMB supplementation in dialysis patients, for which Peter Fitschen was involved.

Books

Genetics-Based Expectations Affect Your Physiology

An article republished on the Stronger by Science site that discusses how genetic information, even if misleading, can impact physiological and perceptual responses.

Not Another Boring Creatine Guide: Answers to Frequently Asked Questions and Lesser Known Benefits

An article written by the hosts discussing various aspects of Creatine, with particular emphasis on its potential link to hair loss.

The Art and Science of Bodybuilding

Peter Fitschen's new book, co-authored with Cliff Wilson, covering comprehensive bodybuilding prep beyond just diet and training.

Monthly Applications in Strength Sport

A publication by Stronger By Science where Eric and Greg write articles.

Software & Apps

fitbodyphysique.com

Peter Fitschen's website.

Blood Flow Restricted Training

A training method Peter Fitschen has researched, discussed for its potential for hypertrophy and strength gains, and associated risks.

Supplements

Creatine

A supplement discussed for its purported link to hair loss and its interaction with caffeine. It's known to increase strength and sprint performance.

HMB

A supplement that Peter Fitschen studied in his PhD; its efficacy, especially for lean mass gains, is discussed.

Caffeine

A stimulant supplement discussed for its interaction with Creatine and genetic variations in metabolism.

Concepts

CYP1A2

A cytochrome P450 isozyme involved in caffeine metabolism, linked to genetic predisposition for how the body reacts to caffeine.

CREB1 gene

A gene studied for its implications in aerobic exercise and thermoregulation, showing that perceived genetics can affect physiological responses.

dihydrotestosterone

A hormone implicated in male pattern baldness, discussed in relation to Creatine supplementation and hair loss.

FTO gene

A gene studied for its implications in hunger, satiety, and obesity, showing that perceived genetics can affect physiological responses.

ACTN3 gene

A gene that codes for a protein affecting shortening velocity of fast twitch fibers, often tested by 23andMe, but its utility for broader strength/power phenotypes is questioned.

Companies

23andMe

A direct-to-consumer genetic testing service mentioned as an example of testing that provides limited and potentially misleading information for athletic performance.

Alibaba

An e-commerce platform humorously mentioned as a source for cheap, potentially contaminated HMB.