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
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