Many people don’t know that Dr. Eric Serrano and I correspond almost daily. He’s a wealth of knowledge—always sharing insights, answering my questions, and sending over a dozen research papers each week.

I’ve had the pleasure of visiting him in Ohio, spending time at his home, and meeting up when he’s in town for meals and interviews—three interviews, to be exact. Most people have seen two of them, but the third has been collecting dust on my hard drive. Not for long! I’ll unleash that beast soon.

In the meantime, here’s the first interview we did. Enjoy!

Protein Intake for Strength and Size

JP: Let’s start with protein. How much does one need when training heavy to gain strength and size?

Dr. S: That’s an easy answer.

• If you’re a male, 1–1.5 grams per pound of body weight. The maximum would be 2 grams per pound if you’re training extremely heavy and doing aerobic exercise.
• If you’re a female, 0.8 grams per pound is sufficient.

These recommendations apply to individuals not using anabolic steroids.

Protein Intake for Fat Loss

JP: What about protein intake for fat reduction?

Dr. S: Fat and carbohydrate manipulation is more important for fat loss than total caloric intake. In fact, some people don’t consume enough calories for true fat loss to occur.

The same protein ratios I mentioned earlier still apply.

Casein vs. Whey: Which is Better?

JP: There’s always debate about casein versus whey. I know you’ve categorized proteins based on anabolic and anti-catabolic properties. Can you explain this briefly? Also, what are the best protein powders on the market?

Dr. S: First, I don’t believe whey isolates are the best. Processing whey alters the alpha-lactalbumin to beta-lactoglobulin ratio, increasing beta-lactoglobulin—the most allergenic protein of them all!

For casein, I prefer milk protein isolate or micellar casein. For whey, whey concentrate is better—it’s cheap, pure, and effective. A great product is ImmunoPro, which has a more favorable alpha-lactalbumin to beta-lactoglobulin ratio.

For size gains, you need both anabolic and anti-catabolic proteins:

• Anti-catabolic proteins (like free-form and BCAA supplements) prevent muscle breakdown.
• Anabolic proteins (like red meat) help build muscle.

Some of the best protein powders include:

✅ Beverly International Ultra Size (contains beef)
✅ Biotest Low-Carb GROW!
✅ Champion Nutrition Met Max
✅ ImmunoPro
✅ MD+ Myosin
✅ VPX Micellean Bioactive Superfood (a great-tasting meal replacement)

[Note: Some of these products no longer exist. Alternatives include Beverly International Provosyn, Biotest Metabolic Drive, and Champion Performance UltraMet Low Carb.]

One more thing—men should never consume soy protein isolate! Snack on soybeans if you must, but avoid soy protein isolates.

How to Increase Testosterone Naturally

JP: Many people want to increase testosterone naturally. Any suggestions?

Dr. S: Believe it or not, excess protein intake—especially with low fat and carb intake—can actually decrease testosterone levels in resistance-trained athletes.

Dietary saturated and monounsaturated fats have a direct correlation with testosterone. Higher fat intake = higher testosterone. Great sources include:

✅ Olive oil
✅ Cheese
✅ Red meat

Many athletes eat only lean cuts of meat—these guys can get an erection but have trouble keeping it (pardon the pun!).

Also, a recent study found that Bulgarian tribulus (from the fruit, not the stem or roots) elevates luteinizing hormone and testosterone levels. Avoid tribulus from Japan, China, or India—it’s not the same.

How to Naturally Control Cortisol

JP: How can you naturally control cortisol levels?

Dr. S: Raising insulin lowers cortisol, so eating frequent small meals helps. Other natural ways to reduce cortisol include:

✅ Rhodiola rosea (600 mg)
✅ Panax ginseng (at least 1 gram, based on 2 studies)
✅ Phosphatidylserine (400–800 mg)
✅ Monounsaturated fats

But the best way to decrease cortisol is simple: Get at least 8 hours of sleep per night!

A great book on this topic is Lights Out: Sleep, Sugar, and Survival by T.S. Wiley & Bent Formby. It explains how circadian rhythms and melatonin levels affect cortisol.

Here’s an interesting study:

• Participants were placed in a completely dark room but exposed to a small light behind their knee for just 20 minutes.
• Within two weeks, their melatonin levels were completely altered!
• This proves that skin is sensitive to light, which explains why we stay up longer in summer and feel more tired in winter.

Regenerating the Adrenals After Stimulant Use

JP: How can someone regenerate the adrenals after prolonged stimulant use?

Dr. S: Using stimulants for over 12 weeks kills the adrenal glands! Recovery takes about 8 weeks. Here’s how to regenerate them:

✅ Adrenal support supplements (e.g., Standard Process Drenamin, Metagenics Adrenogen)
✅ Vitamin C (at least 3 grams/day)
✅ DHEA
✅ Fish oil (since adrenal glands are 60% fat, particularly polyunsaturated fats)
✅ Adequate sleep (again, crucial!)

Cleansing the Liver After a Steroid Cycle

JP: How can someone cleanse their liver after a steroid cycle that included orals?

Dr. S: First, get blood work done by your physician to establish a baseline.

To support liver function:

✅ Reduce protein intake temporarily
✅ Avoid alcohol, Tylenol, birth control pills, and other liver-stressing drugs
✅ Eat eggs (lecithin in eggs helps the liver)
✅ Take supplements:

• Liver tablets (Beverly International Ultra-40)
• Milk thistle
• Glutathione
• Glutamine

Additionally, IV vitamin C (25–50 grams) has been shown to regenerate the liver. I use this method in my office for hepatitis patients, and the results are incredible.

Thyroid Health: What to Check and How to Fix It

JP: Let’s talk thyroid health. What do you check for, and how do you address issues?

Dr. S: Many doctors rely solely on lab results, but I always listen to the patient. Key markers for thyroid function include:

• TSH, T4, T3, Reverse T3, and triglycerides
• Symptoms like hair loss, constipation, weakness, palpitations, carb and caffeine dependency

For borderline thyroid function (TSH between 2.5 and 3.0):

✅ Try adrenal supplementation for 4 weeks first
✅ If no improvement, consider thyroid medication
✅ Armour Thyroid is a natural thyroid med containing both T3 and T4

For hyperthyroidism, paradoxically, thyroid medication may help lower levels.

Coming Up in Part 2:

• Milk and dairy products
• The effect of meat on blood acidity
• Food combining myths
• Whether eggs should be cooked or eaten raw (Dr. Serrano’s verdict might surprise you!)

Stay tuned!