Some things I'm experimenting with lately...

PS

Paul Saladino30m · 2024-02-19

Claims Made

89

Claims Supported

69

Support Rate

78%

Support rate

69 of 89 claims supported

69 supported20 partial / not

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64

Well SupportedFor general overall health, a daily creatine dose of approximately 0.1 g per kilogram of body weight is recommended.Well SupportedA recommended intake for organ meats is a few ounces per week, such as half an ounce to a few ounces of liver and a few ounces of heart per week.Well SupportedVegans and vegetarians may be deficient in creatine, leading to cognitive impairment, as supplementation has been shown to improve cognitive function in these groups.Well SupportedA creatine loading protocol involves taking 5 grams four times daily for 5-7 days to saturate muscles.Well Supported

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A. Volkovreader

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Bookmarking — the dossier-vs-overview split is the right call. Most of the time I want overview; sometimes I want receipts.

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Paul Saladino, weighing 165 pounds and exercising over 12 hours/week, consumes 250-300 grams of carbohydrates daily while maintaining insulin sensitivity.

Well SupportedRiboflavin is crucial for methylation reactions, particularly for individuals with MTHFR polymorphisms, and can help a 'broken' MTHFR enzyme function optimally.

Well SupportedCreatine is a safe and useful supplement that can provide health benefits beyond athletic performance, and is recommended for individuals who do not exclusively eat meat.

Well SupportedTwo or more milligrams of riboflavin per day is adequate for most people and is found in heart and liver or a direct riboflavin supplement.

Well SupportedOrgan meats are among the most nutrient-dense foods, providing nutrients essential for optimal brain and bone development.

Partially SupportedIncreased creatinine levels due to creatine or high meat intake are not harmful and may warrant cystatin C testing for kidney function assessment.

Well SupportedIndividuals supplementing with creatine or consuming a high-meat diet should also measure cystatin C in addition to creatinine to accurately assess kidney function.

Well SupportedOrgan meats, dark meat chicken, slow-twitch muscles, and beef cheeks are good food sources of taurine.

Well SupportedAdequate riboflavin intake (e.g., 1.6mg, above RDA) may allow the MTHFR enzyme to function effectively, normalizing homocysteine levels even with the 677 C to T variant.

Well SupportedChecking homocysteine levels is sufficient to assess the need for folate and riboflavin without genetic testing.

Well SupportedVegans and vegetarians experience the most significant benefits from creatine supplementation, including cognitive enhancement.

Well SupportedIt is not possible to obtain all the creatine the body needs from diet alone, even with a high meat intake, unless one is a hypercarnivore consuming pounds of meat daily.

Well SupportedConsuming fructose in fruit, along with nitric oxide precursors and fiber, may be evolutionarily consistent and beneficial.

Well SupportedA baseline intake of at least 150 grams of carbohydrates per day is recommended, with active individuals potentially benefiting from 300 grams daily.

Well SupportedCreatine monohydrate should be purchased in its purest form, without fillers or extra ingredients, unless for flavoring.

Well SupportedKetosis in humans is an adaptive state, not a starvation state, and does not lead to increased cortisol or other sympathetic hormones.

Well SupportedCreatine supplementation is recommended for athletes and general exercisers for physical performance and brain health benefits.

Well SupportedCreatine synthesis is designed to fluctuate with methyl group availability, allowing for synthesis when methyl donors are abundant and reduced synthesis during fasting.

Well SupportedCarbohydrates can lead to lower levels of advanced glycation end products like methylglyoxal, which are increased in individuals on ketogenic diets.

Well SupportedHeart is particularly rich in Coenzyme Q10, a molecule in the mitochondrial electron transport chain.

Well SupportedOne pack of Lineage meat sticks contains 64g of protein derived from liver and heart.

Well SupportedTaking approximately 5 grams of creatine daily provides benefits in mental clarity and exercise performance.

Well SupportedReintroducing carbohydrates in a pulsatile or longer-term fashion with intermittent ketosis may be beneficial when hormone levels decline and individuals feel unwell.

Well SupportedHomocysteine levels ranging from 10-12 indicate inefficient methylation and folate cycles, and can be improved by supplementing with creatine, consuming riboflavin, and ensuring adequate folate intake.

Well SupportedCarbohydrates from fruit and honey do not cause insulin-induced insulin resistance in humans and have beneficial effects.

Well SupportedBeef heart and liver are excellent sources of unique and essential nutrients.

Well SupportedSpinach is high in oxalates and kale contains goitrogens and isothiocyanates.

Not SupportedPaul Saladino still experiences headaches and brain fog when consuming white rice, even after extensive preparation methods.

Partially SupportedIncluding carbohydrates in the diet is beneficial for health, regardless of dietary pattern.

Partially SupportedThe diversity of compounds in whole foods is orders of magnitude greater than in conventional multivitamins.

Partially SupportedMany reputable creatine brands provide certificates of analysis indicating clean sourcing.

Partially SupportedConsuming six ounces of heart per day increased Paul Saladino's energy and well-being.

Partially SupportedCreatine supplementation may reduce methylation demand by up to 50%, potentially lowering folate requirements.

Partially SupportedDesiccated beef organs from hardened soil supplements are a superior source of nutrients compared to typical multivitamins.

Not SupportedPro-inflammatory fats, not carbohydrates, are the primary drivers of obesity and type 2 diabetes.

Not SupportedRestricting carbohydrates can negatively impact thyroid function, immune system, and hormone balance.

Partially SupportedThe speaker is consuming approximately one gram of protein per pound of body weight, with a shift towards milk as the protein source over meat.

Partially SupportedIndividuals should find a carbohydrate source like rice or potatoes that makes them feel their best and should not fear fructose.

Not SupportedFoods containing folic acid are not recommended because excess amounts can block folate receptors.

Not SupportedThe value of a food like a strawberry cannot be fully replicated in a multivitamin due to food's inherent complexity.

Not SupportedCyanocobalamin is not a good form of vitamin B12 because it contains cyanide, a mitochondrial toxin that contributes to chronic diseases.

Partially SupportedThe speaker's primary sources of carbohydrates are fruit, honey, and raw milk.

Partially SupportedThe majority of individuals who adopt a vegan diet return to eating meat within four years.

Partially SupportedCadmium is stored in the leaves of numerous leafy vegetables like lettuce and endives due to high uptake and translocation.

Not SupportedAfter a year and a half on a strict ketogenic meat-organs-fat-salt diet, Paul Saladino began experiencing muscle cramps, coldness, and declining sex hormones.

Partially SupportedCreatine supplementation enhances exercise performance by 10-20% for intense exercise.

Partially SupportedThe body produces about half the amount of creatine needed for optimal levels.

Partially SupportedLineage meat sticks made from regeneratively raised grass-fed beef liver and heart are a clean snack option.

Partially SupportedHeart meat is a valuable organ meat with different physiology and nutrient content than peripheral muscle meat.

Not SupportedPaul Saladino may not tolerate methyl B vitamins well, based on unsuccessful experiments with rice and potatoes.

Partially SupportedSome individuals may benefit from supplementing specific nutrients like certain forms of folate.

Partially SupportedBrown rice is high in heavy metals, and white rice contains some, necessitating soaking or parboiling to mitigate potential reactions.

Not SupportedPaul Saladino experienced reduced hunger, difficulty sustaining calories, and eczema from white potatoes.

Partially SupportedSupplementing with methylfolate or folinic acid may not be necessary for individuals with MTHFR polymorphisms.

Not SupportedMultivitamins may be overrated and can contain synthetic or non-bioidentical nutrient forms that may be toxic.

Partially SupportedMethylated B vitamins, specifically methylcobalamin (B12) over cyanocobalamin, are beneficial for methylation, but some individuals can be sensitive to high doses of methylfolate, experiencing negative psychological symptoms.

Not SupportedSupplementing with methylated forms of folate was not optimal for Paul Saladino.

Partially SupportedMethylated forms of B vitamins occur naturally in foods like fruits, vegetables, eggs, liver, and heart.

Partially SupportedEating real food is superior to relying on multivitamins for nutritional needs.

Partially SupportedEpicardial fat in ground meat contains stearic acid and fat-soluble vitamins K2 and E.