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Interview with Fitness Expert Dr. Eric Serrano MD part 2 of 2

By: Scott H. Mendelson (SHM)

Dr. Eric Serrano MD (ES)is truly a Renaissance man; his expertise is comprehensive and includes but is not limited to nutrition, training, supplementation, injury rehabilitation, the hormonal environment and much more. He is well known amongst elite athletes and coaches who seek his help for the most complicated cases. He also leads the Ohio State University family practice in Columbus Ohio where he helps people overcome every day problems with unconventional tactics, which produce results! This man turns miracles every day; he gets results when others say it is hopeless. Listen to his advice and you will be armed with the information to succeed.

Regulation of Metabolism

SHM: What factors regulate metabolism? How can you tell when your body is really ready to lose body fat?

ES: There is combination of many factors that regulate metabolism: environment, weather and temperature may cause you to burn more calories, nutrition, training, health, all taken into consideration. Poor levels of testosterone and high levels of Cortisol will also hinder metabolism. Birth control or anti depressants make it very hard to lose fat and it may take 6-9 months to break that cycle. Serotonin can increase body weight, often elevated by prescription anti depressants.

SHM: Can someone who wants to diet in the future prepare for that phase by doing a higher calorie phase with some hypertrophy training to ready the system for a productive fat loss effort?
ES: Yes, this is a good idea and it works well with the Holiday Season. Use this time of year to prepare for the new year fat loss phase. These preparation phases are very important, and I have seen the preparation phases that you have prepared. They are well thought out and produce results.

Post Workout Nutrition and Supplementation

SHM: The post workout environment is an area where you have different opinions than most can you give us some recommendations?

ES: I like relatively low carb post workout meals in comparison to what is being recommended by many others. For fat loss prioritization there may be no carbs and other cases may require 20-50g depending on many factors. That will be enough for the body to do what it needs to do, but the amount of protein and the timing of ingestion are also big players in this equation. Timing is very important because certain nutrients can compete for absorption so to speak. The post workout nutrition cycle has 3 steps that need to be consumed separately. One step primes the system for the next. Post workout nutrition must be heavily based on activities; a marathoner will need more carbs post workout. A weight lifter will need certain proteins post workout, whey works the best.

SHM: Can you explain the three steps of post workout nutrition

ES: 1. Branched Chain Amino Acids and Free Form Amino Acids immediately following the workout, as soon as your last set is done. These supplements provide important raw materials and put the hormones into a state that is prepared to receive the next step. A small amount of glucose can be added for certain people depending on the goals.

2. Fast Acting Food- 45 minutes after workout, Whey protein and glucose for those who want to gain size or endurance athletes, these sources are quickly absorbed and provide more nutrients for the system to grow and recover. Specific dosages will depend on many things and people should ask you how to determine those amounts. A carb sensitive person may find that oatmeal works better than glucose. 1. Whey is quickly absorbed that is why it is good at this time, but it is not a great for most people as a meal replacement because it does not provide a prolonged nutrient release.

3. A complete food meal should be consumed 2 hours after the workout, what this meal consists of depends on many factors; this should be the largest meal of the day.

SHM: You created Muscle Synthesis to work within step 1, can you explain how it works during the post workout feeding?

ES: Muscle Synthesis provides Free Form Aminos (FFA) to the blood stream and a few other special ingredients within a quick delivery system. When working out the body breaks down muscle for energy and releases FFA into the Blood stream to signal the brain that enough muscle has been broken down. FFA is a signal for the brain to stop breaking down muscle, so Muscle Synthesis floods the system with FFA so the body will not break down any muscle. It is an elaborate trick; furthermore high levels of FFA in the blood make the body think that too much muscle has been broken down my accident. As a result your body works over time to build an repair muscle to correct the “mistake”

SHM: Wow, can you explain how the BCAA works in this equation?

ES: BCAA will raise insulin post workout and in the presence of a small amount of glucose, insulin will be elevated to very high levels. I just showed you the research that I am referring to. Insulin is increased but there is no extra carbohydrate to store as fat when levels are peak. Insulin itself is highly anabolic, and an anabolic state is what you want post workout. Insulin levels will come down and bit and they you are ready for your fast acting food.

SHM: Can you give us a dosage example of Muscle Synthesis and 100% MR for a Male and Female?

ES: A 200 pound male bodybuilder who wants to gain size or lose fat would take 15-20 grams of 100% MR with water 45 minutes before the workout with 5-15 Muscle Synthesis. Post workout take the same amount of 100% MR with 15-20 Muscle Synthesis as soon as the last set is completed. Those wanting to gain size should add 10-15g of glucose, a sports drink will work well.
A female with a body weight of around 120 pounds can take 2 scoops of 100% MR and 5 Muscle Synthesis before and 2 scoops of 100% MR with 5-10 Muscle Synthesis after the workout. The timing is the same as the above example.

SHM: Why do you have to wait 45 minutes for the fast acting food?

ES: You want the BCAAs and FFAs to do their work first without any interruptions. Fast Acting Food will trigger a digestive system response that will take blood into the lower intestine and away from the muscles where it is most helpful. This is a complicated topic and it is not as easy as it sounds, but for the purposes of this conversation just note that you do want to create a competition for absorption.

SHM: So what do people seeking fat loss, to gain size or recover from endurance activities want to do?

ES: This depends on goals, to maximize body fat loss. Essential aminos and BCAA with no carbs post workout. I like whey for the post workout shake consistently. Someone trying to gain LBM should have 35-40g medium glycemic carbs with their shake. Recovery focused post workout shakes are also a different story that will depend largely on activity levels. Glycogen replenishment comes into play, and you must replace what you use. This is a complicated topic, but I have gone over it with you extensively. People should contact you for help to iron out the best procedure for themselves.

How do you Regenerate the Metabolism?

SHM: : Doc, I used a periodized training and nutrition plan that you created for me and you mentioned that one of the goals was to regenerate the adrenal glands to boost metabolism. How was this accomplished?

ES: Number of calories, macronutrient ratios, workouts, and supplementation will all affect the regeneration of metabolism. Many people severely stress the adrenal glands with extended dieting. I recommend only dieting for 16 weeks or a catabolic state will kick in. Traditional long duration cardio will make these situations worse.

SHM: What can be done to prime the system for those who were chronic dieters?

ES: The low caloric levels they have consumed will bring metabolism to a halt. They have to raise calories for 4 weeks, which adjusts the system to positive caloric intake. The body will learn to burn fat if it wants to and not save it during this period. This is a good time to put on Lean Body Mass (LBM) as well. Added LBM helps to increase metabolic rates around the clock.

SHM: Can Low Carb Diet work For Longer than 3 Months without a break?

ES: Those diets will stop working; you must raise carbs for a certain period of time to regenerate the system. I like low carb diets, but a limited number of people understand how to use them. Very few people understand how to position the special fats like fish oil, flax oil and others to produce the right results. I have taught you a thing or two on setting up a good low carb diet, and people always have great energy levels while losing body fat. They need to be set up in a specific manner to provide the best results.

SHM: What factors regulate metabolism? How can you tell when your body is really ready to lose body fat?

Part 3 click HERE Evaluating your hormonal levels, blood type diet, Food allergies
Please email SCOTT with Questions for Dr. Serrano

Contact (Scott) with any questions about the consultation services.

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