Summary
Paul Saladino and pharmacist/author James DiNicolantonio cover creatine and carbs for post-exercise recovery, their views on fasting and keto, insulin resistance, magnesium supplementation, and hydration optimization. They discuss how targeted supplementation can complement an animal-based diet for optimal health.
Key Points
- Creatine for post-exercise recovery and cognitive function
- Carb timing around exercise for performance
- Fasting and keto: benefits and concerns
- Magnesium and hydration optimization strategies
- Insulin resistance mechanisms and dietary approaches
Key Moments
Take creatine post-workout with carbs for 7x more storage
Creatine phosphate storage increases sevenfold when taken around exercise versus at rest, and another 50-60% when combined with carbohydrates.
"There's a sevenfold difference in how much creatine phosphate gets stored if you take creatine around the time of exercise versus not."
Magnesium, thiamine, and vitamin C deficiency cause insulin resistance
Clinical deficiency studies show that low magnesium, thiamine, or vitamin C can each independently induce insulin resistance in humans.
"Any nutrient deficiency, particularly a deficiency in magnesium, a deficiency in thiamine, this has been proven in clinical studies in humans to induce insulin resistance."
50% of the US population may be magnesium deficient
DiNicolantonio estimates about 50% of Americans are magnesium deficient. Even marginal deficiency increases arrhythmia risk.
"If you bring the magnesium intake down to 100, 110 milligrams, one out of three people develop atrial fibrillation."
