Dr. Eric Serrano is the ace sought out by elite athletes world wide for assist with essentially the most troublesome of issues. He spends a big a part of his time selling the well being of his on a regular basis household apply sufferers in Pickerington, a suburb of Columbus Ohio. Amongst the hundreds of sufferers are elite athletes from across the globe who will journey to the ends of the earth to seek the advice of with Dr. Serrano.
A wide selection of athletes from the NFL, NHL, MLB along with numerous elite amateurs make up Eric’s elite consumer listing of athletes. His cohesive experience comes from years of training medication and his profession as a record-breaking powerlifter. As an athlete and household man, Eric understands the wants of his shoppers and pushes himself to remain on the leading edge of coaching, supplementation, vitamin, damage rehabilitation and efficiency enhancement.
Dr. Serrano is a graduate of Kansas State College and earned his medical diploma at Kansas College. Presently, he’s a professor of household apply medication on the Ohio State College. One won’t ever have an concept of what excessive demand exists for Dr. Serrano’s companies, which is clear by viewing a message log filled with inquiries from elite athletes, power coaches and associated practitioners world wide. He’s really the knowledgeable of specialists, solely the elite come to for steering and knowledge.
JP: Let’s begin with protein. How a lot does one want if they’re coaching heavy to placed on power and dimension?
Dr. S: That is a simple reply. In case you are a male, 1 – 1.5 grams per pound. The utmost can be 2 grams per pound if you’re coaching extraordinarily heavy plus doing cardio train. In case you are a feminine. 0.8 grams per pound is ample. These suggestions are for people who find themselves not taking anabolic steroids after all.
JP: How about for fats discount?
Dr. S: It’s extra essential to control fats and carbohydrate ranges for physique fats discount than total caloric consumption. Actually, some folks don’t eat sufficient energy for true fats loss to happen. The above-mentioned protein ratios apply right here as nicely.
JP: You all the time hear the casein vs. whey debate and I do know that you’ve got truly separated proteins for his or her predominant anabolic or anti-catabolic properties. Are you able to briefly clarify this? What are one of the best protein powders available on the market?
Dr. S: Initially, I don’t consider that whey isolates are one of the best. Let me clarify why. After we simplify issues, we are likely to destroy different issues alongside the way in which. For instance, going from milk to whey destroys most of the growth-support proteins. Taking this a step additional, processing whey alters the alpha-lactalbumin to beta-lactoglobulin ratio in order that the latter is in higher focus ultimately product. Properly, guess what, beta-lactoglobulin is essentially the most allergenic protein of all of them!
To reply the casein vs. whey query, it is dependent upon the method. There’s calcium, potassium and sodium caseinate, however I desire to make use of milk protein isolate that has all of the proteins collectively or micellar casein which appears to be a superior supply. For whey, I favor whey focus which is affordable, pure and higher fairly frankly. There is a complement referred to as ImmunoPro which isn’t low-cost, however has a extra favorable alpha-lactalbumin to beta-lactoglobulin ratio and is without doubt one of the greatest merchandise available on the market.
To realize dimension, you need proteins with each anabolic and anti-catabolic properties. Anti-catabolic proteins are quickly absorbed and can forestall breakdown of muscle (eg. free-form and branched-chain amino acids which get within the system fast, elevate insulin which prevents the muscle from breaking down) whereas anabolic proteins will assist construct muscle (eg. crimson meat).
So far as I am involved, one of the best proteins available on the market are Beverly Worldwide Extremely Measurement (which additionally has beef in it), Biotest Low-Carb GROW!, Champion Diet Met Max, ImmunoPro as I already talked about, MD+ Myosin, and a meal substitute powder referred to as Micellean Bioactive Superfood from VPX which tastes fairly good too.
Yet another factor relating to protein, you possibly can snack on soy beans if you want, however no time in a male’s life ought to they eat a soy protein isolate!
JP: Many individuals are on the lookout for methods to naturally enhance testosterone ranges. Any recommendations?
Dr. S: Consider it or not, there are some research (on resistance educated athletes) that present that consuming an excessive amount of protein can truly lower testosterone ranges particularly when fats and carb ranges are low. There’s a direct correlation between dietary (saturated and monounsaturated) fats and testosterone – usually, the upper the fats consumption, the upper the T ranges. Olive oil, cheese, are crimson meat are glorious sources. Many athletes stick with solely lean cuts of meat – it is these guys particularly that may attain an erection however have a tough time maintaining it (pardon the pun!) Additionally, a research simply got here out just lately displaying that tribulus particularly from Bulgaria (not Japan, China or India) and from the fruit (not the stem or the roots) elevated LH and testosterone ranges.
JP: How will you naturally management dreaded cortisol ranges?
Dr. S: Properly, each time you eat, you decrease cortisol ranges – elevating insulin lowers cortisol – that is a pure response. So, the primary technique can be to eat frequent small meals. There are particular dietary supplements that can decrease cortisol ranges naturally: rhodiola rosea (600 mg), panax ginseng (2 research now present that it decreases cortisol ranges – you want a minimal of 1 gram), PS (400-800 mg). Fat are additionally essential significantly monounsaturated fat, however irrespective of who you’re and what you do, one of the best ways to lower cortisol ranges is sleeping at the least 8 hours an evening! There is a e-book referred to as Lights Out: Sleep, Sugar, and Survival by T.S. Wiley & Bent Formby that illustrates this. The method entails circadian rhythms of hormones and timing of melatonin ranges. There have been an unimaginable variety of research carried out on this topic, however on common 8 hours of sleep (optimum being 9) is important each night time. The secret’s not watching television late at night time. One research I recall concerned putting folks in a darkish room and shining just a little gentle bulb behind the knee for 20 minutes to see what would occur. The themes’ sleeping sample modified though they had been in a darkish room, and in solely 2 weeks, the melatonin ranges of all the themes was fully altered so you already know that the pores and skin has some kind of sensitivity to gentle. That is why in the summertime, we keep up longer as a result of there’s extra gentle and within the winter, the other happens. Since there’s much less gentle, we really feel extra drained, burdened and depressed and we wish to go to mattress earlier. It is smart!
JP: How would you go about regenerating the adrenals after say a prolonged interval of stimulant abuse?
Dr. S: In the event you use stimulants or thermogenics for greater than 12 weeks, you kill the adrenal glands. It takes about 8 weeks to get well. To regenerate them, it’s essential take adrenal gland supporters (eg. Customary Course of Drenamin, Metagenics Adrenogen), vitamin C (at the least 3 grams a day), DHEA, and fish oil. Actually, the adrenal glands are 60% fats – polyunsaturated fat are essential right here (they can even lower cortisol ranges). Once more, sleep is essential.
JP: Or how would you cleanse the liver after a steroid cycle which included orals?
Dr. S: Okay, just be sure you have some liver assessments (i.e. blood work) executed by your doctor to acquire a baseline. This is without doubt one of the few occasions that I conform to a medium protein food regimen. As well as, it will be important that you don’t smoke, drink (alcohol), take Tylenol, contraception drugs or different medicine throughout this time. To wash the liver, you want the precise meals. Eggs are helpful on this state of affairs – the lecithin present in eggs will assist. So far as dietary supplements are involved, liver tablets (Beverly Worldwide Extremely-40), milk thistle, glutathione, and glutamine additionally helps the liver. Lastly, 25-50 grams of vitamin C taken intravenously has been proven to regenerate the liver. I exploit this method in my workplace often when I’ve a affected person with hepatitis A, B or C and the outcomes are unimaginable!
JP: Okay, let’s give the reader an instance of the way you diagnose issues. We’ll take the thyroid for instance. You have talked about that you simply examine TSH, T4, T3, reverse T3 and triglycerides in addition to ask questions on hair loss, constipation, weak spot, palpitations, and utilization of carbs and caffeine. What precisely do you search for and the way do you go about correcting a few of these anomalies? How about boosting the thyroid gland, what would you counsel?
Dr. S: Sure, the largest drawback I’ve seen on this space is that some labs return regular and also you assume every little thing is ok so that you do nothing – you could take heed to the affected person! If the thyroid is borderline, that means that TSH is between 2.5 and three.0, you should utilize adrenal supplementation for 4 weeks. If after 4 weeks you don’t see outcomes, then I’d advocate thyroid remedy. Armour thyroid is a pure thyroid that incorporates each T3 and T4. If in case you have somebody with hyperthyroidism, then placing them on a thyroid remedy may very well assist to decrease their ranges.
JP: You are not a fan of milk, however you do not thoughts different dairy merchandise like cottage cheese and even whipping cream. Why is that this? Additionally, what kind of cottage cheese do you advocate (i.e. natural, low or excessive fats, does it matter?) and when?
Dr. S: Let’s clear up the primary half: it is not that I am not a fan of milk, I am not a fan of pasteurizing and homogenizing milk! Heating at excessive temperatures for a brief time frame is okay, I suppose, however filtering the fats via small filters fully adjustments the composition of milk. Uncooked milk is nice however it’s troublesome to acquire (except, after all, you get it straight from the breast!) Goat milk is a better option than cow milk as a result of it has extra fats and fewer carbohydrates, and it tends to be so much friendlier for folks with milk allergy symptoms as a result of the protein sources are totally different. Cottage cheese is one cheese that can truly elevate sugar and insulin ranges. I’d advocate natural, excessive fats (the very best you might discover) cottage cheese.
JP: Clarify why you consider this complete idea of acidity is defective.
Dr. S: I assume that you’re speaking concerning the acidity of the blood. This being the case, the human system is so eager on controlling the pH of the blood that any change impacts the physique. For that cause, the physique will attempt to combat acidity and even alkalization. I do not consider an excessive amount of on this idea. I do agree, nonetheless, that sure meals will have an effect on the pH of the blood for a brief time frame, but it surely’s nothing to fret about. The most typical change in pH is secondary to an absence of oxygen. If this occurs and also you go too acidic, then you definitely’re in deep shit!
I’ve an issue with people who declare that consuming an excessive amount of meat will make you too acidic. Let’s return to prehistoric occasions when there was no agriculture so there have been no grains. Mainly, we needed to hunt to eat. We ate a number of meat and acquired our fiber from consuming intestines not grains. In the summertime, we had loads of fruit to feed on (like cherries, strawberries, and so forth.) however what occurred when winter got here? It is gone! The one factor left is meals that’s strolling round so we needed to comply with this meals that might migrate south. Now, we might stumble throughout different sources, like bananas as an example, which might affect nutrient consumption. Our our bodies, due to this fact, had been by no means poor as a result of we might transition between seasons – this is without doubt one of the explanation why I consider in a meals rotation food regimen. Anyhow, to get again to my unique level, if you are going to inform me that consuming meat goes to make me acidic than there have been numerous acidic folks hundreds of thousands of years in the past and we’d not have survived!
JP: What are your views on meals combining?
Dr. S: The physique is ready to digest meals, plain and easy. It doesn’t have a separate blueprint for every particular person meals. You suppose your physique routinely acknowledges that you simply’re consuming a banana or a strawberry? No, it does not work that approach. It’s true, although, that combining sure meals can have an effect on you hormonally. As an example, consuming carbohydrates with protein will elevate insulin ranges and facilitate the transport of amino acids into the muscle cell which is helpful post-workout. Nevertheless, individuals are misguided in the event that they really feel that meals combining will support digestion. If in case you have a wholesome digestive system than meals combining is pointless. If this isn’t the case, then repair it!
JP: Are you able to clear up the entire egg situation. For one, some folks do not consider that we digest eggs all that nicely and that they’re a standard meals allergy; whereas, others really feel that since they’re so much like human tissue, they’re simple to digest. Then there’s the problem of cooking them or not. On one aspect of the coin is Dr. Mercola who believes that cooking destroys some helpful enzymes and vitamins and that the danger of salmonella poisoning is definitely fairly uncommon. Then there’s John Berardi who says that cooking the eggs will enhance their absorption. And eventually, the entire egg and ldl cholesterol situation.
Dr. S: Eggs are one of the crucial allergenic meals you might eat. Is there a distinction between boiling, scrambling, or consuming uncooked eggs? Sure. The extra you cook dinner eggs, the higher the free kind amino acids. Consuming uncooked eggs supplies intact proteins which is extra allergenic. Boiling is a step in the precise route, however scramble your eggs as a lot as doable. Mercola is correct in that cooking will destroy some enzymes, but it surely’s a trade-off the place I desire much less allergy symptoms over extra enzymes. I undoubtedly agree with Berardi that cooking eggs will enhance their absorption.
Ldl cholesterol and eggs will not be a problem in any respect. I can not consider that individuals nonetheless counsel this to be true! Virtually each hormone you could have is cholesterol-based apart from protein-based hormones like insulin and progress hormone. The decrease your levels of cholesterol after the age of 55, the upper the possibility of most cancers!
JP: You impressed me along with your data of kinesiology and your diagnostic expertise. What are a number of the frequent weight coaching accidents that you simply see in your apply?
Dr. S: The most typical weight coaching accidents that I see are imbalances between the frontal superficial line versus the again superficial line. Go to http://www.anatomytrains.com for extra info. Hamstrings are infamous for being tight. Additionally, I discover many individuals missing the supporting muscle tissues. As an example, it’s normal to see weak lats with robust higher traps pulling the shoulder girdle nearer to the clavicle which causes impingement of the rotator cuff. Additionally, stress-related accidents which impacts posture leads to weaker muscle tissues which can be extra susceptible to damage.
JP: Whereas we’re speaking about accidents, any suggestions or dietary supplements that can velocity up therapeutic?
Dr. S: There are lots of dietary supplements that can velocity up therapeutic. Analysis has proven that digestive enzymes will assist accidents. They act as anti-inflammatories and can even assist scale back most cancers. One other huge one, albeit via a separate mechanism, is glucosamine and chondroitin. These are extra relevant to the joint (as is collagen); whereas, enzymes (particularly bromelain) will act on the tendons. Fat are additionally essential. Fish oils and GLA have been proven to have a potent anti-inflammatory impact. Different dietary supplements embody Nutritional vitamins C (2 grams) and E (800 IU’s), MSM, reishi mushroom, cat’s claw, tumeric, feverfew however the dosage used will depend upon the damage.
JP: You have talked about some spectacular numbers on the subject of your individual coaching and I noticed you carry out a number of repetitions of towel chin-ups with ease. Do you could have any power suggestions that you simply wish to share?
Dr. S: Wow, I by no means knew you had been so impressed with me, JP! Initially, the commonest mistake I see is overtraining. In the event you’re over 35 years outdated and do greater than 10-12 units per physique half, you’re overtraining! In the event you do legs greater than twice every week (relying in your state), you are overtraining! In a power part, work your legs solely as soon as every week and your complete exercises mustn’t exceed 3 occasions every week particularly if you’re performing any aerobics. At all times consider the stress elements of your consumer, corresponding to work, relaxation, vitamin, household, and so forth. I’ve analysis that clearly demonstrates coaching greater than 3 days every week elevates cortisol ranges for as much as 4 days. That is essential as a result of elevated cortisol ranges is not going to allow you to construct muscle! You wish to have an acute destroying impact on the muscle tissues after which cease it – permit them to get well and construct. Probably the greatest methods to cease this so-called destruction is to make use of BCAA’s. BCAA’s decrease cortisol ranges. I have been saying it for years to all the time ingest BCAA’s pre-workout.
One other factor, you are solely as robust as your weakest hyperlink. So all the time work in your weak muscle tissues. One method to determine this out is to coach the physique unilaterally at first to see what’s lagging behind. As soon as you already know, spend extra time on that individual aspect. Additionally, do not forget that your grip dictates your power – in case your grip is weak, you will not be capable to bench as a lot. The most typical weak spot I’ve seen are hamstrings whereas the glutes get too robust. Often, each the decrease and higher again are typically weak resulting in damage.
JP: I realized from you that restricted vary calf raises hit the medial head of the gastrocnemius. Every other little secrets and techniques?
Dr. S: If I inform you then they will not be secrets and techniques any extra, however I will share one with you anyway. A standard damage I see entails the origin of the biceps (lengthy head) because of lat pulldowns. Most individuals have a tendency to coach their biceps solely with elbow flexion, however the biceps operate as each elbow and shoulder flexors. Often, biceps accidents happen on the shoulder. To correctly practice them, it’s best to go from a secure to unstable, prestretched to shortened place. Let me clarify what which means. Anytime you rehab somebody, it’s best to begin from a secure place and work across the joint that’s hurting. So, if the origin of the biceps is painful, you possibly can work the distal finish in a secure place by performing elbow flexion with out contracting the origin on the shoulder. This manner the muscle doesn’t weaken and heals sooner because of elevated blood circulate, though typically it’s vital to only relaxation. Sit on an incline bench and carry out an incline curl as regular (involving solely elbow flexion.) That is thought-about a prestretched place which helps the fascia heal. Performing incline curls on a Swiss ball will truly present a extra secure setting since you possibly can relaxation your triceps on the ball. Transfer to a contracted place (i.e. preacher curl) after a couple of days or perhaps a week when there isn’t any extra ache. Then, progress to extra unstable positions.
JP: Are you able to focus on your fruit hierarchy? A short while in the past, you faxed me a flowchart that confirmed the tip metabolic pathway of fructose. Though identified for his or her excessive antioxidant and fiber content material, why is that fruit consumption can hamper fats loss? And might you clarify why it is essential to eat fruits in season?
Dr. S: Do not get me improper, I do not suppose fruits are dangerous. It is the quantity of fructose within the food regimen that we have to be involved of. Fructose (particularly excessive fructose corn syrup) is the #1 sweetener used. It is a very metabolic, pro-oxidative pathway that’s used as a glycosylated carbohydrate as a result of the physique doesn’t love to do something with it – you could have to spend so much of vitality to alter it to fats or glucose/glycogen so the physique converts it as an alternative to glycosylated proteins. Well being-wise, this isn’t fascinating. Fruits will make you fats not as a result of they’re dangerous for you, however primarily given that folks eat fruits which can be “simple”, i.e. grapes – simply put a bunch in your mouth, or bananas – peel one and hold strolling (and so they have about 3 or 4 a day!) Often, those who eat fruit, don’t eat proteins with them – one other mistake. Fruits (fructose) are glorious post-workout as a result of they’re slowly metabolized, simply make certain so as to add protein with it. Additionally, I don’t consider in juicers as a result of they take away the pulp/fiber from the fruit.
Why is it essential to eat fruits in-season? As a result of God is aware of higher! It’s best to eat fruits which can be in-season at the moment. As an example, whether it is chilly exterior, eat an apple; whereas, in the summertime, strawberries, cherries, watermelon, and so forth. are in-season. Don’t eat fruits that aren’t obtainable. Bananas are usually not in-season throughout the winter, but guess what essentially the most generally consumed fruit is at the moment? That is proper, bananas!
JP: Are you able to reveal your new meals pyramid? I’ve heard you focus on the inherent issues with the unique mannequin, and though the brand new proposed pyramid is a step in the precise route, it is nonetheless off. Please clarify.
Dr. S: Water must be on the backside as a result of you possibly can die after 3 days with out water. Inform me which meals is extra important than that? Subsequent can be proteins, ideally natural. Then comes greens, every little thing however white potatoes (candy potatoes are high-quality) and corn (which is definitely a grain). The following stage entails fruits and nuts collectively – I contemplate these the identical in worth. Cheeses comply with since most are usually not fermented. After this comes carbohydrates – one of the best sources are rice and oatmeal. My meals pyramid would come with a disclaimer that reads: “Carbohydrates are exercise dependent!” In case you are a sofa potato, then you shouldn’t eat any carbohydrates – no grains or something – and fruit solely often. Nevertheless, if you’re energetic, then by all means, eat these carbs.
JP: I do know that you’re a fan of fish oils and olive oil. Are you able to focus on the significance of those unsaturated fat? What makes your new Alpha Omega M3 higher than a lot of the different EFA dietary supplements?
Dr. S: As I mentioned earlier on the subject of olive oil, larger monounsaturated fats consumption will increase testosterone ranges whereas reducing cortisol. Fish oil can lower the scale and variety of fats cells. The explanation why my Alpha Omega M3 is without doubt one of the greatest EFA dietary supplements available on the market is as a result of it’s the just one with just a bit little bit of ALA but incorporates excessive dosages of olive oil, fish oil, CLA and GLA in particular ratios. One other good one is MD+ EFA+, but it surely’s lacking the olive oil (monounsaturated fats) which I really feel is essential.
JP: With all this speak about mercury toxicity, is it even fit for human consumption fish today?
Dr. S: I had a man who was consuming 3 cans of tuna a day. He upped it to five and his mercury ranges shot from 5.2 to 47.4 – that is poisonous! So, it’s a must to watch out with some fish particularly tuna, shark and dolphin. Salmon, herring and crab are okay.
JP: You have dropped at gentle that the enzyme accountable to interrupt down ALA into the energetic constituents DHA and EPA is poor over the age of 35. Does that imply that it’s comparatively nugatory to take flax seed oil over that age? And if under 35, how a lot flax seed oil do you have to take?
Dr. S: Flax seed oil could be very excessive in polyunsaturated fat. These fat are unstable within the physique as a result of they are often simply oxidized. The enzyme chargeable for breaking down ALA into DHA and EPA is decrease (not poor) after the age of 35. I simply came upon in a research carried out on pregnant girls that taking as little as 3 teaspoons of flax seed oil eliminated all of the EPA and DHA from the breast milk. But, once they modified to fish oil, EPA and DHA had been current within the breast milk. That tells you one thing. The conversion charge is barely 15% from ALA to EPA/DHA so it is higher to take fish oils. What are issues that have an effect on the enzyme: caffeine (folks taking thermogenics have even decrease exercise of that enzyme), excessive insulin ranges (from extreme carbohydrates), alcohol is the largest issue, and low magnesium ranges.
JP: This final query is a should ask. Any new sizzling dietary supplements we must always look out for?
Dr. S: I’m conducting a research on Humanavor proper now. I am measuring insulin, lipid display screen (good and dangerous ldl cholesterol), DHEA and cortisol ranges. I will let you already know what occurs. Some good, new ones embody anti-cortisol, hyper-metabolic dietary supplements that means that as an alternative of simply concentrating on a thermogenic impact, you could have one thing that lowers your cortisol in order that insulin works higher (or is diminished) much like alpha-lipoic acid. Additionally, a mixture of BCAA’s with taurine and arginine earlier than exercises.
JP: Thanks, Dr. Serrano, for taking the time to conduct this interview. As all the time, speaking with you is a severe studying expertise. I do know that you’re extraordinarily busy today with over 8000 sufferers and that you’re not taking over any new shoppers. How can the readers on the market contact you if they’re interested by a session?
Dr. S: Go to http://www.infinityfitness.com/seek the advice of/consults.html.