Common Questions around supplements:
1. Why is there so much confusion around supplements
a. Conflicting, mis-quoted, or poor quality research– we must dig into the data!
i. Vitamin E, alpha-d-tocopherol in isolation vs in combination with d-
gamma-tocopherol.
ii. Beta-Carotene: smokers (accelerated DNA damage) vs non-smokers,
heavy alcohol drinkers (hepatotoxicity).
b. Each person is unique and we have to put the data into the context of the
complex person in front of us!
2. My friend’s trainer/friend/family member recommended x, should I take it also?
3. How do I know if a supplement is working or I’m taking a supplement and I don’t notice
a change?
a. DOSE and TYPE matter! E.g. Magnesium glycinate, threonate, citrate, oxide
b. Loading period: glucosamine + Chondroitin – 6 months until we see results.
4. Can’t I just get everything through my diet?
a. Food-system and growing inconsistencies
b. High toxic burden
c. Inconsistent dietary patterns or limited diversity
5. Can I just take X and eat what I want? NO! You cannot out-supplement a bad diet!
a. Progressions: add Turmeric, Ginger, Black pepper for general anti-inflammatory
properties. Dealing with acute or chronic inflammation? Consider supplemental
curcumin + BioPerine (both are active ingredients of turmeric & black pepper) at
therapeutic dose. Again, we must consider the unique individual. Curcumin has
blood-sugar lowering properties. High doses may be contraindicated in certain
populations.
Three main questions (and sub-questions) to ask yourself when thinking about supplements:
1. What is the goal/desired outcome you hope to gain from the supplement?
a. Is this for general wellness or targeted nutritional therapy?
b. What is the health status of the person and are there any contraindications?
2. What is the appropriate type of supplement?
a. Does the form of the supplement match the indicated use? Examples
Magnesium, Curcumin, or zinc.
b. Is this the most effective supplement to reach the desired outcome from
question #1.
c. Are there additional co-factors or considerations that need to be taken into
account?
3. Is the dose and timeline for supplementation adequate to meet the desired outcome?
a. E.g. fish oil, Glucosamine + Chondroitin, and Vitamin C.
Guidelines for Supplementation:
1. Diet first! You cannot out supplement a bad diet.
2. Not all supplements are created equal
3. Dose matters
4. Consult a licensed professional

What Eating Plan is Best for You? Join Katie and me and learn about the various eating plans available and how to find out what is best for you.
1. 2020 Resolutions - reflect upon 2019 and any resolutions you may have set as asking yourself: what went well and why? What didn't and why? What can I do differently?
2. Diets: Before diving into specific diets, let's talk a little bit about how food serves us as individuals and why there is so much confusion about what to eat.
3. Now let's dive into specific diets
Ketogenic Diet: High-fat diet, between 80-90% of calories coming from fat
Intermittent Fasting: restricted periods of eating and fasting. Popular - time-restricted eating (16:8) or 5:2 diet
Gluten-Free: complete elimination of gluten-containing foods like wheat, barley, rye.
Plant-based: high consumption of plants based foods, e.g., vegetables, legumes, grains, etc. Diet may or may not contain animal products.
Vegan: 100% plant-based diet. complete elimination of animal products.
4. Do you recommend or caution the use of any of these diets?
5. How does a person figure out what is the best diet for them, and what are some things that they should be looking out for? Any recommendation for specific age groups? What about weight loss?
Key Takeaways:
1. Track your food and how it impacts your body. We need to create awareness about the choices we make affect our bodies and our health.
2. You need to EAT to LOSE weight. If you starve your body, you will not build muscle. Your body will go into preservation mode and hold onto fat.
3. If something isn't working for you, STOP DOING it. Find something new. Be curious and ask questions. Be mindful of confirmation bias.
4. SOCIAL MEDIA is often stronger than science. Don't be afraid to follow the sources back to the original research.

Episode 2 - Functional Nutrition with Katie Mallinson: In today's episode, Kate gives us some tips for the holidays. Have a look: Holiday Survival Guide:
1. What are your goals? Write out and check-in with them often.
2. Plan out your activities. Stay connected to how food makes you feel. Will the 3rd glass of wine leave you with a hangover, do you have a holiday run that you want to perform well on, etc.
3. Be as consistent as possible, but don’t over-stress. If you wake up and exercise, keep that routine.
4. Plan active time with family and friends.
a. Run group – create an activity or challenge.
b. Post dinner walk, morning yoga, flag football
c. FRESH Air
Dealing with Holiday Parties
1. Eat before you go
2. Bring a vegetable dish
3. Drink water, hot water, sparkling water with a splash of
bitters
4. EAT Seated, EAT SLOW & Chew your food.
5. Be mindful of liquid calories and alcohol.
How about some tips for people who are traveling during the holidays?
1. Do your research and know where to shop and lookup
some healthy restaurants.
2. Pack some snacks
3. When you get to your destination, you do the shopping.
4. Stay hydrated
5. Perfection is a myth. Do your best.
6. Remember, the “wagon” is all in your head. You’re not
falling off anything take it one meal at a time and move
on.