In this episode, Sam shares everything you need to know (and also a bunch of other stuff you probably don't need to know, but is interesting) about creatine. Does it cause water retention? Hair loss? Weight gain? Kidney damage? Is it only good for men, or women too? This is a great episode to watch on YouTube, because she's talking directly into camera (hi, eye contact!) and looks cute.

Listen to this episode if you've always wondered whether you should take creatine, but were too lazy to research it in depth (mood).

Key moments:

00:41 Chatty life updates!

01:00 Interesting New York Times article about US alcohol consumption

02:17 Renovation is done!!!

03:36 5k training update

05:24 Creatine, let’s get into it

 07:52 What is creatine?

08:31 What are skeletal muscles?

09:56 How creatine works in your body

11:10 How much creatine do we need?

12:13 How to get creatine in your diet

14:20 Forms of creatine

15:56 How creatine supplements are made (+ ingredients!)

22:04 Different types of creatine

23:09 Creatine monohydrate

23:33 Benefits of taking creatine

26:02 Does creatine help you shred and/or burn fat?

28:45 Does creatine make you retain water?

29:56 Does creatine cause kidney damage?

31:05 Does creatine cause hair loss?

31:33 Does creatine increase body fat?

33:04 Do you need to do a creatine loading phase?

36:12 Does creatine work for women too, or just men?

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Resources for this episode can be found here.

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