Dr. Eric Serrano is the Ace sought by elite athletes around the world to help with the most difficult problems. Spends much of his time promoting the health of patients who exercise daily in Pickerington, a suburb of Columbus, Ohio. Among the thousands of patients are elite athletes from all over the world who travel to the ends of the earth to consult with Dr. Serrano.
A wide range of athletes from the NFL, NHL, MLB plus countless amateur elite make up the elite Erik clients list of athletes. His consistent experience comes from years of practicing medicine and his career as a sportsman. As a sportsman and family, Eric recognizes the needs of his clients and drives himself to stay at the forefront of training, supplementation, nutrition, rehabilitation, injury and performance improvement.
Dr. Serrano is a graduate of Kansas State University and received his medical degree from the University of Kansas. Currently, he is a professor of family medicine at the Ohio State University. You will never have an idea of the strong demand for Dr. Serrano's services, which is evident by presenting a record of messages filled with inquiries from elite athletes, power trainers and relevant practitioners around the world. He is really an expert expert, but the elite come for guidance and information.
JP: Let's start with the protein. How much do you need if you train heavily on strength and size?
Dr.. s: This is an easy answer. If you are male, 1 – 1.5 grams per pound. The maximum will be 2 grams per pound if you train too heavily in addition to exercising. If you are female. 0.8 grams per pound is enough. These recommendations are for people who do not take anabolic steroids of course.
JP: How about reducing fat?
Dr.. s: It is important to treat the levels of fats and carbohydrates to reduce body fat than to eat total calories. In fact, some people do not consume enough calories to lose true fat to occur. The above protein ratios apply here as well.
JP: You always hear the debate about kasine vs. whey and know that you have already separated proteins from their stimulant or anti-tranquil properties. Can you explain this briefly? What are the best protein powders on the market?
Dr.. s: First of all, I do not think whey isolates are the best. Let me explain why. When we simplify things, we tend to destroy other things along the way. For example, the transition from yogurt to whey destroys many proteins that support growth. By taking this step forward, whey treatment is changing the ratio of alpha-lactalbumin to beta-lactoglobulin so that the latter is at a greater concentration in the final product. Well, guess what, beta-lactoglobulin is the most allergenic protein in the body!
To answer the question of casein vs whey, it depends on the process. There is calcium, potassium and sodium kazine, but I prefer to use a protein isolate that contains all proteins or micellar casein which appears to be an excellent source. For whey, I prefer whey concentrate which is cheap, pure and more honest. There is an extension called ImmunoPro which is not cheap, but has a better ratio of alpha-lactalbumin to beta-lactoglobulin, one of the best products on the market.
For size, you want proteins with both anabolic and anti-demolition properties. The anti-shrink proteins are rapidly absorbed and prevent muscle breakdown (for example, free-form amino acids and branching branches that rapidly get in the system, and insulin that prevents muscle from breaking down). Anabolic proteins will help build muscles (eg red meat).
As far as I'm concerned, the best proteins on the market are Beverly International Ultra Size (which also contains beef), Biotest Low-Carb GROW !, Champion Nutrition Met Max, and ImmunoPro as I already mentioned, MD + Myosin, An alternative meal powder called Micellean Bioactive Superfood from VPX, which has a great taste.
One thing related to protein, you can snack from soy beans if you wish, but there is no time in the life of a man in case of eating to isolate soy protein!
JP: Many people are looking for ways to increase testosterone levels naturally. Any suggestions?
Dr.. s: Believe it or not, there are some studies (about athletes trained to resist) that show that eating too much protein can actually reduce testosterone levels especially when levels of fat and carbohydrates are low. There is a direct relationship between dietary fat (saturated and monounsaturated) and testosterone – in general, the higher the intake of fat, the higher the levels of T. Olive oil, cheese and red meat are excellent sources. Many athletes are committed to fat-free meat cuts – especially those who have access to erection but have difficulty keeping it (pardon the pun!). Also, a recent study showed that Tripolos from Bulgaria specifically (not Japan ), China or India) It is fruit (not trunk or roots) elevated LH and testosterone levels.
JP: How can you naturally control the dreaded cortisol levels?
Dr.. s: Well, every time you eat, cortisol levels are lowered – raising insulin reduces cortisol – a natural response. Therefore, the first way is to eat frequent small meals. Rosacea (600 mg), Panax Ginseng (2 studies have now shown that it reduces cortisol levels – you need at least 1 gram), PS (400-800 mg). Fat is also very important especially monounsaturated fat, but no matter who you are and what you do, the best way to lower cortisol levels is to sleep for at least 8 hours a night! There is a book entitled Lights Out: Sleep, Sugar, and Survival for T.S. Wiley and Bent Formby who illustrates this. The process involves daily rhythms of hormones and the timing of melatonin levels. There has been an incredible number of studies conducted on this subject, but an average of 8 hours of sleep (optimal is 9) is necessary every night. The key is not watching TV late at night. One of the studies I mention included putting people in a dark room and shining a small light bulb behind the knee for 20 minutes to see what would happen. The sleep pattern changed people even though they were in a dark room, and within just two weeks, melatonin levels were changed in all substances completely until you knew that the skin had a kind of light sensitivity. That's why in the summer, we stay up longer because there's more light and in winter, the opposite happens. Because there is less light, we feel more tired, tired and depressed and want to go to bed early. It seems reasonable!
JP: How can you renew the adrenal gland after long-term doping?
Dr.. s: If you use steroids or thermal generators for more than 12 weeks, you kill the adrenal glands. It takes about 8 weeks to recover. To regenerate, you need to take adrenal adrenaline (eg: standard Drenamin, Adrenogen Metagenics), vitamin C (at least 3 grams per day), DHEA, and fish oil. In fact, the adrenal glands are 60% fat – polyunsaturated fats are important here (will also reduce cortisol levels). Again, sleep is critical.
JP: Or how can you cleanse the liver after a steroid cycle that included the mouth?
Dr.. s: Well, be sure to do some liver tests (ie, blood work) by your doctor to get a baseline. This is one of the few times that I agree to an average protein diet. In addition, it is important not to smoke, drink (alcohol) or take telenol, pill or other drugs during this time. To clean the liver, you need the right foods. Eggs useful in this position – will help lecithin found in eggs. As far as supplements are concerned, liver tablets (Beverly International Ultra-40), milk thistle, glutathione, and glutamine also help the liver. Finally, it was found that between 25 and 50 grams of intravenous vitamin C had been renewed by the liver. I use this approach in my office from time to time when I have a patient with hepatitis A, B or C and the results are amazing!
JP: Well, let's give the reader an example of how things are diagnosed. We will take the thyroid for example. You mentioned TSH, T4, T3, T3, T3, and triglycerides, as well as questions about hair loss, constipation, weakness, palpitations, and the use of carbohydrates and caffeine. What exactly are you looking for and how can you correct some of these anomalies? What about thyroid enhancement, what do you suggest?
Dr.. s: Yes, the biggest problem I have seen in this area is the return of some plants to normal and assume that everything is fine so do nothing – you should listen to the patient! If the thyroid gland is borderline, this means that TSH ranges from 2.5 to 3.0, you can use adrenal supplements for 4 weeks. If you do not see results after 4 weeks, I recommend taking thyroid medications. Thyroid is a natural thyroid that contains both T3 and T4. If you have a person with hypothyroidism, putting it on thyroid medication may actually help lower your levels.
JP: You are not a milk lover, but you do not mind other dairy products such as cheese or even creamy whipped cream. why is that? Also, what kind of cottage cheese do you recommend (ie organic, low or high fat, is this important?) And when?
Dr.. s: Let's clarify the first part: It's not that I'm not a fan of milk, I'm not a fan of pasteurized milk and homogenous! I think heating in high temperatures for a short period of time is fine, but filtering the fat through small filters completely changes the milk composition. Raw milk is wonderful but hard to get (unless you get it straight from the breast!) Goat milk is a better choice than cow's milk because it contains more fat and less carbohydrates, and tends to be much more friendly for people with allergies than Milk because protein sources are different. Cottage cheese is a cheese that will raise sugar levels and insulin. I would recommend cottage cheese, and high fat (the highest I could find).
JP: Explain why you think the whole concept of acidity is wrong.
Dr.. s: I suppose you're talking about acidity. In this case, the human system is keen to control the pH of the blood so that any change affects the body. For this reason, the body will try to fight acidity or even alkalinity. I do not really believe in this concept. However, I agree that some foods will affect blood pH for a short period of time, but nothing to worry about. The most common change in pH is secondary to hypoxia. If this happens and becomes very acidic, you are in deep ruin!
I have a problem with those who claim that eating too much meat will make you very acidic. Let's go back to prehistoric times when there was no cultivation so there were no pills. Basically, we had to search for food. We ate a lot of meat and we got the fiber from eating the intestines and not the grain. In the summer, we had a lot of fruit to feed on (like cherry, strawberry, etc.) But what happened when winter came? he is gone! The only thing left is the food that wanders around so we had to follow this food which would travel south. Now, we will stumble across other sources, such as bananas, for example, which may affect nutrient intake. So our bodies have never been incomplete because we will move between chapters – and that's one of the reasons why I believe in a diet of food rotation. Anyway, to go back to my original point, if you tell me that eating meat will make me acidic than in many citrus people millions of years ago and we will not survive!
JP: What are your views on combined food?
Dr.. s: The body is ready to digest food, easy and simple. It does not have a separate plan for each individual food. Do you think your body automatically recognizes that you are eating banana or strawberry? No, it does not work that way. It is true that combining certain foods can affect you hormonically. For example, eating carbohydrates with protein will raise insulin levels and facilitate the transfer of amino acids to the muscle cell which is useful after exercise. However, people are misled if they feel that combining food will help digestion. If you have a healthy digestive system, combining food is not necessary. If not, fix it!
JP: You can clear the whole egg case. On the one hand, some people do not think that we digest eggs well and that they suffer from common food allergies; others feel that because they resemble human tissues, they are easy to digest. Then there is the question of cooking them or not. On one side of the coin is Dr. Mirkola, who believes that cooking destroys some useful enzymes and nutrients and that the risk of salmonella poisoning is very rare. Then there is John Berardi, who says that cooking eggs will increase its absorption. Finally, the issue of eggs and whole cholesterol.
Dr.. s: Eggs are one of the most sensitive foods you can eat. Is there a difference between boiling or scrambling or eating raw eggs? Yes really. The more eggs you cook the more free amino acids. Eating raw eggs provides healthy proteins that are more sensitive. Boiling is a step in the right direction, but scramble your eggs as much as possible. Mercola is right in that cooking will destroy some enzymes, but it is a trade-off where it is best to reduce allergies to more enzymes. I certainly agree with Berardi that cooking the eggs will increase its absorption.
Cholesterol and eggs are not a problem at all. I can not believe that people are still suggesting that this is true! Almost every hormone you have is cholesterol-based except protein-based hormones such as insulin and growth hormone. The lower the levels of cholesterol in the blood after the age of 55, the greater the chance of cancer!
JP: I liked your knowledge of motion and your diagnostic skills. What are some of the common injuries to weight training that you see in your practice?
Dr.. s: The most common injuries in weight training are imbalances between the frontal line versus the posterior surface line. Visit http://www.anatomytrains.com for more information. Knee tendons are notorious for being narrow. Also, I noticed that many people lack supportive muscles. For example, it is common to see thin flaps with strong top traps that approach the shoulder strap closer to the collarbone that causes a rotary tether collision. Also, stress-related injuries that affect the posture lead to weakness of muscles that are more susceptible to injury.
JP: As we talk about injuries, which tips or supplements will speed healing?
Dr.. s: There are many supplements that will speed up healing. Research has shown that digestive enzymes will help in injury. It acts as an anti-inflammatory and will help reduce cancer. Another big one, albeit through a separate mechanism, is glucosamine and chondroitin. These are more applicable to the joint (as collagen); while the enzymes (especially bromine) will work on the tendons. Fat is also important. It has been proven that the fish oil and GLA have a strong anti-inflammatory effect. Other supplements include vitamins C (2 g), E (800 IU), MSM, Reishi mushroom, cat claw, tumor, anise, but the dose used will depend on the infection.
JP: I've mentioned some impressive numbers about your training, and you've seen that you're making multiple repetitions of towel sheets easily. Do you have any strength tips that you would like to share?
Dr.. s: Wow, I knew you were deeply influenced by me, JP! First of all, the most common mistake I see is over-training. If you are over 35 years old and have more than 10-12 groups per body part, you are trained! If you exercise your legs more than twice a week (depending on your condition), then you are training! In the power phase, do your legs only once a week, and your total exercise should not exceed 3 times a week, especially if you are exercising. Always consider customer stress factors, such as work, rest, nutrition, family, etc. I have a research that clearly shows that training more than 3 days a week raises cortisol levels for up to 4 days. This is important because high cortisol levels will not help you build muscle! You want to have a devastating impact on your muscles and then stop them – allow them to recover and build. One of the best ways to stop this alleged destruction is to use BCAA. Low cortisol levels in BCAA. I've been saying this for years to always absorb before BCAA's workout.
Another thing, you are just as powerful as the weakest link you have. So always work on your weak muscles. One way to find out is to train your body one-sided at first to see what's going on. Once you know, I spend more time on this particular side. Also remember that your grip dictates your strength – if your grip is weak, you will not be able to determine its size. The most common weakness that I have seen is the hamstrings as the lobe becomes very strong. Usually, both lower back and upper back tend to double resulting in injury.
JP: I have learned from you that the limited-scale calf affects the medial head of the stomach. Any other small secrets?
Dr.. s: If I tell you you will not be secrets anymore, but I will share with you anyway. A common injury that I see involves the origin of the biceps (long head) due to the withdrawal of meridians. Most people tend to train biceps only with elbow flexion, but the biceps act as shoulder and shoulder pads. Usually, biceps injuries occur at the shoulder. To train them properly, you must move from stable mode to unstable, tired to shorten mode. Let me explain what that means. Any time you rehabilitate someone, you must start from a stable position and work around the damaged joint. Therefore, if the biceps origin is painful, you can operate the remote limb in a stable position by flexing the elbow without shrinking the original at the shoulder. This way the muscles do not weaken and heal faster because of increased blood flow, although sometimes it is necessary to rest only. Sit on the ramp seat and perform the slope curl as usual (involving only flexion of the elbow.) This is a tense situation that helps in healing the fascia. The performance of the curls on the Swiss ball will actually provide a more stable environment where you can install the three heads on the ball. Go to a contracting position (like a preacher's curl) after a few days or even a week when there is no pain. Then, progress to more stable positions.
JP: Can you discuss your fruit hierarchy? A short while ago, I sent a diagram via fax and showed the final metabolic pathway of Fructose. Although it is known for its high content of antioxidants and fiber, can fruit consumption inhibit fat loss? Can you explain why fruit is important in the season?
Dr.. s: Do not get me wrong, I do not think the fruit is bad. It is the amount of fructose in the diet that we should be concerned about. Fructose (high fructose corn syrup specifically) is the No. 1 sweetener used. It is a highly oxidative metabolic pathway that is used as glycosylated carbohydrates because the body does not like to do anything with it – you have to spend a lot of energy to change it to fat or glucose / glycogen so the body converts it instead to glycosylate proteins. Health wise, this is not desirable. سوف تجعلك الدهون سمينًا ليس لأنها سيئة بالنسبة لك ، ولكن في المقام الأول لسبب أن الناس يأكلون الفواكه "السهلة" ، أي العنب – فقط ضع حفنة في فمك ، أو الموز – قشر واحدة واصل المشي (وهم لديك حوالي 3 أو 4 في اليوم!) عادة ، الأشخاص الذين يتناولون الفاكهة ، لا يأكلون البروتينات معهم – خطأ آخر. تعتبر الفواكه (الفركتوز) ممتازة بعد التمرين لأنها يتم استقلابها ببطء ، فقط تأكد من إضافة البروتين معها. أيضا ، أنا لا أؤمن بالعصارات لأنها تزيل اللب / الألياف من الفاكهة.
ما أهمية تناول الفواكه في الموسم؟ لأن الله يعلم أفضل! يجب أن تأكل الفواكه في الموسم في ذلك الوقت. على سبيل المثال ، إذا كان الجو باردًا في الخارج ، فتناول تفاحة ؛ بينما في فصل الصيف ، تندرج الفراولة والكرز والبطيخ ، إلخ. لا تأكل الفواكه غير المتوفرة. ليس الموز في موسم الشتاء خلال فصل الشتاء ، لكن ما هو أكثر الفواكه التي تستهلكها شيوعًا في ذلك الوقت؟ هذا صحيح ، الموز!
JP: هل يمكنك الكشف عن هرم الطعام الجديد الخاص بك؟ لقد سمعت أنك تناقش المشكلات الكامنة في النموذج الأصلي ، وعلى الرغم من أن الهرم الجديد المقترح يمثل خطوة في الاتجاه الصحيح ، إلا أنه لا يزال مغلقًا. يرجى توضيح.
د. س: يجب أن يكون الماء في القاع لأنك يمكن أن تموت بعد 3 أيام بدون ماء. قل لي أي طعام هو أكثر أهمية من ذلك؟ القادم سيكون البروتينات ، ويفضل العضوية. ثم تأتي الخضروات ، كل شيء ما عدا البطاطا البيضاء (البطاطا الحلوة جيدة) والذرة (التي هي في الواقع حبة). يتضمن المستوى التالي الفواكه والمكسرات معًا – أعتبر هذه الأشياء متشابهة في قيمتها. تتبع الجبن لأن معظمها غير مخمر. بعد ذلك يأتي الكربوهيدرات – أفضل المصادر هي الأرز ودقيق الشوفان. يتضمن هرمي الغذائي إخلاء نصه: "الكربوهيدرات تعتمد على النشاط!" إذا كنت بطاطا الأريكة ، فعليك ألا تستهلك أي الكربوهيدرات – لا الحبوب أو أي شيء – ثمرة فقط في بعض الأحيان. ومع ذلك ، إذا كنت نشيطًا ، فأنت تستهلك هذه الكربوهيدرات بكل الوسائل.
JP: أعلم أنك من محبي زيوت السمك وزيت الزيتون. هل يمكنك مناقشة أهمية هذه الدهون غير المشبعة؟ ما الذي يجعل جهاز Alpha Omega M3 الجديد أفضل من معظم مكملات التعليم للجميع الأخرى؟
د. س: كما ناقشت سابقًا فيما يتعلق بزيت الزيتون ، فإن زيادة تناول الدهون غير المشبعة الاحادية يزيد من مستويات هرمون تستوستيرون بينما يقلل الكورتيزول. يمكن أن يقلل زيت السمك من حجم وعدد الخلايا الدهنية. السبب في أن جهاز Alpha Omega M3 هو أحد أفضل مكمّلات التعليم للجميع المتوفرة في السوق ، لأنه الوحيد الذي يحتوي على نسبة ضئيلة فقط من ALA ، ولكنه يحتوي على جرعات عالية من زيت الزيتون وزيت السمك و CLA و GLA بنسب محددة. أحد الميزات الجيدة الأخرى هو MD + EFA + ، لكنه يفتقد إلى زيت الزيتون (الدهون غير المشبعة الأحادية) التي أشعر أنها مهمة.
JP: مع كل هذا الحديث عن سمية الزئبق ، هل من الآمن تناول الأسماك هذه الأيام؟
د. س: كان لدي رجل كان يتناول 3 علب من التونة يوميًا. لقد رفعها إلى 5 مستويات لمستوى الزئبق من 5.2 إلى 47.4 – وهذا سام! لذلك ، عليك أن تكون حذرا مع بعض الأسماك وخاصة سمك التونة وسمك القرش والدلافين. السلمون والرنجة وسرطان البحر على ما يرام.
JP: لقد أوضحت أن الإنزيم المسؤول عن تكسير ALA إلى المكونات النشطة DHA و EPA يعاني من نقص في عمر 35 عامًا. هل هذا يعني أنه لا قيمة نسبياً لزيت زيت بذور الكتان فوق هذا العمر؟ وإذا كان أقل من 35 سنة ، ما مقدار زيت بذور الكتان الذي يجب أن تتناوله؟
د. س: يحتوي زيت بذور الكتان على نسبة عالية من الدهون غير المشبعة. هذه الدهون غير مستقرة في الجسم لأنها يمكن أن تتأكسد بسهولة. إن الإنزيم المسؤول عن تقسيم ALA إلى DHA و EPA هو أقل (ليس ناقصًا) بعد سن 35. لقد اكتشفت للتو في دراسة أجريت على النساء الحوامل أن تناول أقل من 3 ملاعق صغيرة من زيت بذور الكتان يزيل كل EPA و DHA من حليب الأم. ومع ذلك ، عندما تحولوا إلى زيت السمك ، كانت EPA و DHA موجودة في حليب الأم. هذا يخبرك بشيء. معدل التحويل هو 15 ٪ فقط من ALA إلى EPA / DHA لذلك فمن الأفضل أن تأخذ زيوت السمك. ما هي الأشياء التي تؤثر على الإنزيم: الكافيين (الأشخاص الذين يتناولون التوليد الحراري لديهم نشاط أقل من ذلك الإنزيم) ، ومستويات الأنسولين العالية (من الكربوهيدرات المفرطة) ، والكحول هو العامل الأكبر ، ومستويات المغنيسيوم المنخفضة.
JP: هذا السؤال الأخير يجب أن نسأل. أي مكملات ساخنة جديدة يجب أن نبحث عنها؟
د. س: أقوم بإجراء دراسة عن Humanavor في الوقت الحالي. أقيس الأنسولين وشاشة الدهون (الكوليسترول الجيد والسيئ) ومستويات DHEA والكورتيزول. سأخبرك بما يحدث. بعض الأنواع الجديدة الجيدة تشمل مضادات الكورتيزول والمكملات الاستقلابية المفرطة ، مما يعني أنه بدلاً من التركيز فقط على التأثير الحراري ، لديك شيء يخفض الكورتيزول الخاص بك بحيث يعمل الأنسولين بشكل أفضل (أو يتضاءل) يشبه حمض ألفا ليبويك. أيضا ، مزيج من BCAA مع توراين وأرجينين قبل التدريبات.
JP: شكرا لك يا دكتور سيرانو على الوقت الذي أمضيته في إجراء هذه المقابلة. كما هو الحال دائمًا ، يعد التحدث معك تجربة تعليمية جادة. أعلم أنك مشغول للغاية هذه الأيام مع أكثر من 8000 مريض وأنك لا تأخذ أي عملاء جدد. كيف يمكن للقراء الاتصال بك إذا كانوا مهتمين بالتشاور؟
د. س: انتقل إلى http://www.infinityfitness.com/consult/consults.html.