Dr. Eric Serrano Q&A: VITAMINS, SUPPLEMENTS, & BLOOD WORK RECOMMENDATIONS, FINDING YOUR DEFICIENCIES, FAT LOADING & EDUCATION, TIME UNDER TENSION TRAINING, GRATITUDE, RECOVERY & COOKING METHODS, & MACRO TIMING.

Doc Serrano Pod Notes

1:07 Supplement Recommendations: Multi Vitamin, Why.

3:17 Vitamins Made in a lab/chemical compounds vs Natural/Active sources

Vitamin E/A deficiency, ways to identify

5:15 Knocks on Centrum Vitamins

5:40 Protein Shakes, P5P

6:15 A, B, C, D, E, F vitamins

6:30 Vitamin/supplement Brand Recommendations

8:00 Take vitamins with food

8:40 RDA (Recommended Daily Allowance) understanding

9:00 Depletion, Deficiency, Dysfunction: Measurements on vitamin levels

9:55 Take multi in morning, usually because of vitamin D, sunlight vitamin

10:50 To get right dosage of sunlight, needs to be between 11am-1pm 

11:30 Effects of Sunlight

13:00 Amish Lifestyle

15:50 Multi doesn’t treat deficiency, treats depletion

17:00 Visual ways to find deficiencies, finger nails, cracked/wrinkles hands/back of wrists, heart murmur, cracks in lips, strawberry tongue, back of neck.

19:00 Recommended blood tests, ways to approach, basic understanding

24:20 Insulin/Glycomark

26:45 BUN/Creatinine

28:30 Protein shakes, Protein and Fat Relationship

30:00 Protein shake limits, allergies

30:20 Free Form Amino Acids

31:15 Eggs, and the forms you consume them in

32:30 Meat and protein sources

33:35 Never cook protein in the microwave! & Why

35:20 Alternate protein sources

36:15 Collagen / Tryptophan / Creatine

38:00 Benefits of Creatine

38:50 Glycine function and benefits

41:30 Back of neck indicator for dysfunction

43:07 Fat and Fat Loading, No to Vegetable Oils/Fats

44:00 Monounsaturated fats

44:30 Bad Oils/Fats and the consequences, sunlight, heat, cooking in bad oils

45:10 Recommended Oils to cook in
46:30 Fat Salad/Recipe

47:15 Fat loading, women and men

48:08 Triangle approach: Calorie Restriction, Macronutrient restriction, time restriction

48:40 Approaches to Fat Loading

49:40  Beware Milk at the store

51:10 Quantity of Fat Loading for men and women

52:40 Maintaining weight & understanding for fat loading for power lifters

53:50 Digesting Fat & Timing

54:45 High Protein, High Fat Ratio Recommendations

55:49 Timing Carb intake

56:30 Adenosine and Coffee consumption

58:15 Mike Myhold, Dr. Stout

58:30 Benefits of Fat Loading

1:00:00 Fat consistencies in body

1:01:15 Fat analogy to drinking alcohol

1:02:10 Fat adaptations in the body, volume adaptations vs multiplying adaptation

1:04:20 Eliminate PolyUnsaturated Fats to lose weight

1:05:00 Breathing for optimal recovery, cold and hot showers, free form amino acids, sleep, variants of meditation

1:07:35. Find a strength coach the fixes your weaknesses, building strength on dysfunction, mind your comparison

1:08:50  Absence of disease doesn’t mean you’re healthy,  

1:09:40. Show reference, Alone

1:11:00 Practice for gratitude

1:12:40 You can’t measure what you don’t track, track the negatives and positives in your life

1:13:30 Memory tricking you, negatives relevant for survival, not modern society

1:18:30 Huberman Lab Podcast Reference

1:19:00 Writing things down in your own handwriting 

1:20:55. Heart attack occurrences

1:21:55 The Guardian Movie Reference on perspective

1:23:45. Time Under Tension Training, Ian King 1986

1:25:35. Time Under Tension Approach 

1:27:30 Ischemic Strength System

1:28:20 Cluster Set Method, pull up example, and challenge to win 2 free books and $100 with video

1:33:50 Mario DePasquale, Anabolic Diet

1:34:40 Lactic Acid Threshold and Oxygen Availability, Developing Capillaries, Ian King Sports Academy

1:38:40. Difference between power and strength, function of time under tension training