November 18, 2025 • 27 mins
As we approach the hectic holiday season and beyond, protecting and enhancing our mental health can become a top priority. On this show, Karolyn talks with Karen Todd who is known as The Supplement Dietitian. Karen has been on the show before and always provides an informative and practical perspective when it comes to health and dietary supplements. Her goal is to help people navigate the world of nutrition and supplements with confidence and clarity. If your mood is on your mind, tune in!
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Five To Thrive Live is broadcast live Tuesdays at 7PM ET and Music on W4CS Radio – The Cancer Support Network (www.w4cy.com) part of Talk 4 Radio (www.talk4radio.com) on the Talk 4 Media Network (www.talk4media.com).
Five To Thrive Live Podcast is also available on Talk 4 Media (www.talk4media.com), Talk 4 Podcasting (www.talk4podcasting.com), iHeartRadio, Amazon Music, Pandora, Spotify, Audible, and over 100 other podcast outlets.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guest should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:41):
Hello everyone, and welcome to Five to Thrive Live. I'm
Caroline Gazella and I host this show with my good friend,
doctor lese Ola Schuler. I think today's topic is timely
because I'm not sure about you, but I often get
a little anxious around the holidays, which means my mental
health can take a hit. So I'm going to have
(01:01):
a conversation with a dear friend who also happens to
be one of my favorite health experts. Karen Todd is
a registered dietitian with over thirty years of experience and
exercise performance and nutritional product development. Currently, she is the
vice president of Global market Global Brand Marketing for Kiowahako,
managing marketing for health product ingredients, and she is also
(01:22):
on the executive board of the Council for Responsible Nutrition.
But before we start our conversation, I'd like to thank
our sponsors. Beginning with Cetria, a patented form of glutathione
clinically proven to raise blood glutathione levels. Glutathione is the
master antioxidant and the body's primary defense against free radicals.
It also helps support respiratory health. For more information, visit
(01:44):
Cetria Glutathione dot com. Also cognizance citicoline, which is nature's
way of keeping the brain's energy producing centers firing on
all cylinders. If you're looking for a way to enhance
your brain function, including memory, focus, and attention, look for
Cognizant on the label or go to cognizant dot com
for more information. Prothriver's Wellness Brain is a product that
(02:06):
contains Cognizant as well as other brain supporting nutrients and herbs.
You can find Prothriver's Wellness Brain online at pureformulas dot com.
There's also Prothriver's Wellness Sleep, which combines higher dose melatonin
and other sleep supporting natural ingredients specifically designed for thrivers.
You can find Prothrivers Wellness Sleep also at pure formulas
(02:27):
dot com and doctor Oheera's Probiotics. It's a best selling
prootic for more than thirty years, and it contains twelve
probatic strains that are shelf stable, so no refrigeration is
required Because of a unique three year fermentation process, it's
a very effective probiotic. Learn more at doctor Ohira probiotics
dot com. Karen Todd, Welcome back to the show.
Speaker 3 (02:50):
Thank you, Carolyn. It's great to be here.
Speaker 2 (02:52):
All right, So before we dig into today's topic, I'd
like to talk about the fact that you're known as
the subtle Dietitian, which is actually pretty unique. Our listeners
may not realize this, but for a registered dietitian to
know as much about dietary supplements as you do is rare.
So tell us a little bit about that.
Speaker 4 (03:14):
Sure, I actually have been working you said it earlier,
but I've been working in the industry for over thirty
years and nutrition and exercise performance, and I have worked
on all aspects from product development to looking at the
original source or the first source of those nutrients that
(03:35):
are coming into the vitamins or to the functional foods
or beverages. And then I've also been on the educational side,
speaking with consumers and educating them on why they need products.
And I found that my background being a dietitian is
very unique that I'm I'm food first, but supplements are
(03:55):
part of a balanced diet and part of a lifestyle.
So I've really embraced that side of things. And also
my what I'm really working on now is educating consumers
on how to make their life easier to identify and
navigate this supplementisle with confidence and not confusion.
Speaker 2 (04:17):
Yeah, I mean I love that that your food first.
But I have to say, in the years that I've
been doing this, and you and I have been doing
this for about the same amount of time, I have
noticed that some registered dietitians kind of poop poo dietary supplements.
So what I love about you is you have such
an integrative approach because food first, but yes, there is
a time when dietary supplements are needed, and that is
(04:39):
of course what doctor Alschuler and I talk about on
this show. So you're the perfect guest. So let's dig
in to mental health, which actually has become one of
my favorite topics to write about and research lately. So
how let's start with diet. You know your food first,
So how can our diet, either negatively or positively impact mood?
(05:00):
Can you give us some examples?
Speaker 3 (05:03):
Absolutely?
Speaker 4 (05:04):
So the food you put are the nutrition you put
into your diet and into your body is really important,
from carbohydrates to fast to proteins. And it's very similar
to the fuel you put into your car. The premium
fuel is going to give you better gas mileage, it's
going to make sure the car runs longer, faster. Even
(05:25):
so it is a more premium product, but it provides
that better outcome along the way. And I see that
with food and the nutrients that are in the food.
So the quality of the carbohydrates, the quality of the
protein you put in, it's really really important, especially during
the holidays, such a stressful time right now, and what
(05:47):
you eat can either set you off or it can
help calm you down and put you into a more
of a relaxation mode. So I think it's really important
that we do get those premium ingredients through food first.
And like if you're talking about carbohydrates, it's healthy grains
and whole grain ingredients or lagoons and beans are really
(06:12):
good fresh fruits and vegetables. Then you go over to proteins,
from eggs to chicken breast to turkey. We're gonna have
lots of turkey coming up in the next week or so.
But really those lean proteins are really really important sources,
and I think that is a really good foundation from
high quality protein, excellent grains, and fresh fruits and vegetables.
Speaker 2 (06:36):
So those are some great examples of what can actually like.
When you eat that way, your mood will be better correct,
You'll be in a better mood, you'll have less anxiety
and potentially less depression, et cetera. When you're eating a
healthy diet.
Speaker 4 (06:51):
Well, really it's in moderation different things. Carbohydrates can make
your glucose sore or increase unless you have adequate protein
or fats to balance that out. And I think that's
really the important part is stability, So it's not one
thing over the other, but balance moderation of that adequate protein,
(07:14):
adequate fat, and then also adequate carbohydrates.
Speaker 2 (07:17):
Yeah, that's a really good point. And speaking of balance
and moderation, one thing that I know I do sometimes
at the holidays is I overeat. So what I've been
trying to focus on is I do overnight fasting or
intermittent fasting, whatever you'd like to call it, and I
find that I eat less during the day and I
(07:41):
don't overeat. Overeating really can make me crabby? What's going
on there? Why does overeating make me crabby?
Speaker 4 (07:53):
Well, all the blood in your body is going to
your stomach to help coggestion and absorption, of course, but
it's not going to your brain as you where you
need it and want it making you sleepier. Crabbiness can
be part of the different neurotransmitters going through your body too,
and the different foods you're eating, so that can be
(08:14):
part of it. You may have had a high a
high carbohydrate meal and your glucose spiked and then it
just dropped. That can also lead to mood and crabbiness
as you see.
Speaker 2 (08:26):
Okay, okay, so before I leave diet, what about sugar? Yeah?
Can it negative affect our mood?
Speaker 4 (08:35):
It absolutely can. Simple sugars are probably the worst ones
that will do that quickly. So if you are going
to have some simple sugars and that's really like your
pure sugar or cookies, candies types of products, you want
to have that with a a either compless carbohydrate or
a protein source or even a fat source, so it
(08:55):
doesn't raise your glucose levels or spike them so quickly
and then fall rapidly right after.
Speaker 2 (09:01):
Yeah, that makes a lot of sense. Okay, so you
are also a strength and conditioning specialist. How does exercise
influence our mental health and can you give us some examples.
Speaker 4 (09:15):
Yeah, exercise is really important for stabilizing mood. I call
it the happiness vitamin itself, because as you exercise, and
whatever type of exercise you do, just movement, walking, strength training,
it's really important to keep your body moving into it.
It keeps your blood flesh, your blood vessels, and the
blood flowing within your body. But it can help regulate
(09:39):
your mood over time. And some people who exercise even
call it it makes them happy. It makes them almost
euphoric as they get into the state of running or
bicycling or whatever they might be doing. So exercise can
have that effect and it's really really important for maintaining
that positive attitude as well.
Speaker 2 (09:58):
Yeah, I would agree. Some people are like, oh, I
exercise because I want to lose weight. I don't exercise
because I want to lose weight. I exercise because I
want to be in a good mood. I mean, it
is really so powerful when it comes to that. And
when I add in nature, you know, you know that
I'm a horseback rider and I'm a hiker. You know,
when I add in nature to my physical activity, that's
(10:20):
that's just like you know the bonus.
Speaker 4 (10:23):
Oh absolutely, out in nature and even taking your shoes
off and absorbing some of the electrons from the earth
can help balance out your bodies different reactions that you're having.
So I think I've learned that from you and doctor
Weshler of hugging the trees and going out outside for
your walks, because that is a healthier and happier way
(10:46):
of exercising.
Speaker 2 (10:47):
Yes, absolutely, And then I add in animals of course,
thats how everything. And I have a puppy now, so
that I mean, that's that makes life all worth living. Okay,
Now I want to talk about your ear of expertise,
which is actually an area that I'm super interested in,
which is dietary supplements. What are some tried and true
(11:07):
supplement ingredients that can positively influence our mental health? And
I have a few I want to add too, But
what bubbles to the top of your list.
Speaker 4 (11:16):
So the one that comes top of mind, And of
course you mentioned cognizance totocholon, and I'll get to that.
But I'm a really big supporter of a Mega three
fatty acids through supplementation, and I do believe fish oil
has an effect on mood, has an effect on inflammation
of your body. And if you don't eat fatty fish
(11:36):
or don't get that in your diet, you do need
to supplement And I am one of those. I don't
care for fish and I do need to supplement it
within my diet. So a Mega three fatty acids are
always number one on my lists.
Speaker 2 (11:48):
I would agree with that. I think that, and you
bring up a great point because sometimes with mood and
mental health, it can be kind of an inflammatory reaction
in the brain, and I think that the reduced inflammation
is going to help health on so many levels, and
EFAs are. It's really at the top of my list
as well.
Speaker 3 (12:09):
Oh good, there we go, all.
Speaker 2 (12:11):
Right, So what's second on your list?
Speaker 4 (12:14):
Second would actually have to be cognizance cytocholine you mentioned
it earlier. It's a branded form of cyticholine, and it's
a compound your body actually makes naturally. It's in every
cell of your body and really really small amounts, but
in your brain it's in really high amounts. And as
you age, your brain does need extra nutrition. And although
(12:39):
citicholine is not a nutrient per se. It does provide
coaling and it does help your body naturally make the
key building blocks of healthy brain cells. We call those
phosphatile coline phosphotal seering. Those are really important for structural
units of your brain. And it also can help the
(12:59):
energy circuits of your brain work and increase acetylcholine which
helps with nerve transmission as well.
Speaker 2 (13:07):
Yeah, it's one of our favorites, and obviously Cognizant is
a sponsor, and it's one of our favorites primarily because
the research. So I think you and I have had
this conversation over the years, and what drives both of
us crazy is that when there's research done on an ingredient,
but then other forms of that nutrient claim the research
(13:28):
and it's not the same. It's borrowed research. So we
look for ingredients that actually have clinical studies done on
that exact ingredients, and Cognizant definitely falls into that realm.
For sure.
Speaker 4 (13:42):
Absolutely, it's one of the leading neotropics in the marketplace
today and we have the top number of studies and
healthy adults and adolescents to support it's safety and its efficacy.
Speaker 2 (13:56):
Yeah, for sure, it's a great one. Okay, So I'm
going to let you do one more and then I'm
going to do one. So you give me another nutrient
or herb.
Speaker 3 (14:05):
I'm going to go with magnesium. That's a good one.
Speaker 4 (14:08):
A lot of people fall short, we even have deficiencies in.
It helps sport, stress, it helps sleep quality. It's a
really really good one that people do not get enough of.
Even muscle relaxation, magnesium can help support. And I do
recommend two different versions. One can be magnesium glycinate, the
(14:31):
other one magnesium three in eight, and those I just
find work better with my body. Some forms of magnesium
can cause intestinal discomfort and these do not do that.
Speaker 2 (14:42):
So yeah, that's really important. I use the glyconate for
that very reason. The research shows that it's better absorbed
and there's less of a chance to get diarrhea or
loose stools, So I think that's really important. Do you
have a dosage amount for magnesium, because I'm off and
ask that, and I'm just curious about you know, what
(15:03):
you take or what you recommend.
Speaker 4 (15:06):
I think it really depends on the glyconate. I believe
that recommendation is about four hundred milligrams and that's three
eight about two hundred milligrams.
Speaker 2 (15:14):
Okay, So since you mentioned magnesium, do you mind Do
you mind if I add one in sure? Because I
am a huge fan of elfianine.
Speaker 3 (15:24):
I knew you were going to mention that.
Speaker 2 (15:25):
I know, right, And here's the interesting thing, So el fianine.
I've been reading about research on l fianine. I mean,
just just this year, there was a review of eighteen
different studies that showed that el fianine helped both quantity
and quality of sleep. So I take it for sleep,
but I have also been finding that it helps with anxiety.
(15:48):
And there's new research showing that when you combine magnesium
with ealthianine, it makes the magnesium makes the elthene mean
even more effective specific to sleep. But there was another
brand new randomized clinical trial that just came out last
(16:08):
year that also showed that the combination of magnesium and
ealthianine not only improved sleep, but also improved mood and
daytime alertness and productivity, which I think is really really
which you know, I mean, it makes sense if you're
sleeping better, you're going to be more productive and you're
going to be more alert. But I'm just curious. Have
(16:31):
you heard about adding magnesium into lanine and having that
combo be effective.
Speaker 4 (16:37):
That's new for me, but that makes sense if you're
taking it at night for sleep. I've always heard about
the combination of elthianine and caffeine that help improve focus
when combined together, yes, and helping reduce anxiety and anxiousness overall.
But that would make sense if you're taking at night
versus in the morning or during the day.
Speaker 2 (16:58):
Yeah, and it's interesting that you mentioned this that he's
on l vanine with caffeine, because I do take a
small one hundred milligram dose of L fianine with my
coffee in the morning and I think that it has
been helping. And yeah, I just really like that combination
a lot. Okay, so it's your turn. Do you have
(17:19):
another one that you would like to talk about, or
do you have anything else to say about L fianine
because that was kind of mine.
Speaker 3 (17:26):
I know.
Speaker 4 (17:26):
I think L fianine is a great one for calming
and relaxation. I think a lot of folks can take
it in and a wide variety of different types of
products from tablets, capsules, beverages, so it's really versatile and
I think that's really important too with when you're taking
ingredients that you're not just.
Speaker 3 (17:45):
Stuck with one delivery format.
Speaker 4 (17:47):
You can take them at different times, and there are
many many new delivery products that are their nighttime sleep
products that may or may not contain melatonin. But then
it's basically another use occasion to get some nutrients in
your body that will help reduce anxiety, help promote sleep.
(18:09):
And as you mentioned earlier, sleep is so important for
just quality and quantity of sleep.
Speaker 2 (18:16):
Yeah, and it's so important to mood. And I do
have one more thing to say about l fanine before
I let you go. Let me probably give you another opportunity.
So we're talking a lot about l fianine for sleep.
But there was a review late last year of eleven
different studies from six countries, including the United States, that
(18:37):
showed that elianine was not only effective for anxiety disorder symptoms,
but also ADHD symptoms and even symptoms of schizophrenia, which
is a very challenging mental health condition to treat. So
lanine is pretty powerful. Yes, Okay, So your turn my.
Speaker 4 (18:59):
Life one would probably be cet your glue to thion.
You know, I'm a big supporter of glue to thion
and getting it in is any way you can either
through foods. This is one that is actually in a
wide variety of food from asparagus to strays to my
favorite avocado. But it does at higher doses you do
(19:23):
need to supplement with that, and it's something that you
need to take in periodically, either through the day or
every day. It's not something that if you take it
at the beginning of the week, you're still going to
have an effect at the end of the week. So
it is something you would take on a regular basis,
But it just supports the body's overall systems from an
antioxidant standpoint, and it does so many things within the
(19:47):
body that it's one of my favorite antioxidants and they
call it the master antioxidant antioxidant because it does help
with recycling and vitamin C, vitamin E and controls so
many different things within your body.
Speaker 2 (20:00):
I'm so glad that you mentioned glutathione because this is
an example of a nutrient that has multiple effects. So
you know, we were talking about l fionine for mood, well,
glutathione is it helps the immune system, it helps support detoxification.
You know, It has so many different benefits that it
(20:23):
makes a lot of sense that we would need glutathione
for our mental health as well. What dosage would you
recommend for glutathione?
Speaker 3 (20:32):
I recommend two hundred and fifty milligrams to five hundred
milligrams a day of glutathion, all right.
Speaker 2 (20:38):
And I do have to say that this is another
example of why a branded ingredient is so important, because
there was some controversy regarding the absorption of glutothione and cetria.
Glutathione has amazing research. That's why we chose it to
be on our sponsor list. It has an amazing research
(21:01):
showing that it is not only effective, but it's absorbed
and it's the one that was used in the study.
So that's why it's very important to look for cetria
when you're looking for your glue to thio and one
show agree.
Speaker 4 (21:13):
Absolutely, And there are so many different choices out there,
and I just do think that's really important from an
efficacy standpoint, does it work, does it get into your body?
But also you have to look at safety. Where does
this ingredient come from, is it a quality manufacturer? How
long have they been manufacturing or making it, and you do,
(21:34):
as a consumer, need to look into those more and more.
And that's where I think transparency with these ingredients is
really important. And we try to put out on our
websites as much information for consumers for healthcare practitioners as possible,
and as those questions come in, we do add more
and more information to the websites as we build on
the science.
Speaker 2 (21:55):
Right, Okay, so I have two more for you, a
little bit on herbs. One herb that I'm fascinated with.
I'm not going to talk about it too much because
starting next year, I am going to do a show
every month that does either a nutrient or herb profile.
So once a month I'm going to pick something, yeah,
(22:17):
and I'm going to profile that and talk all about
that herb or nutrient. And this herb is going to
be my first one, and it's saffron. Oh yeah, Saffron's
a good one and the research is just growing, you
know how it helps with depression, anxiety, even reducing the
risk of dementia. So stay tuned for that. It's going
(22:37):
to be my first herb profile. But the other thing
I wanted to mention is that if in fact your
mood and your mental health is being affected by stress,
which can happen around the holidays. We often talk about
adaptagenic herbs on this show, and I'm not sure how
you feel about adaptogens, but I'm a fan.
Speaker 3 (23:01):
I think it depends which ones you're talking about, too.
Speaker 4 (23:03):
There's a lot of different conversations around adaptogens.
Speaker 3 (23:08):
So are there ones that you particularly like?
Speaker 2 (23:11):
I mean, ash Waganda I think is a good one.
Some of the gin sings I like. I like those
more for like cancer related fatigue and more energy issues
because with some of the adaptogens, you know, they actually
increase your energy, so you want to you want to
be mindful of that. But some of the mushrooms have
(23:33):
adaptogenic effects. Do you have a favorite as well?
Speaker 4 (23:39):
You know, I with the adaptogens, I typically take those
in in the supplement form, but I know there's quite
a few different beverage forms out there, and that that's
kind of why I asked you, and I wanted to
ask dosage is because it really varies with a lot
of these and you do have to dig in a
little deeper and kind of figure out why am I
(24:00):
taking this, what effect do I want it to have
on my body? And Oshogan is a good one, but
there's there's a lot of different pieces and parts that
companies are getting the from and and they.
Speaker 3 (24:15):
Have different effects as well.
Speaker 4 (24:17):
So that's something it's we just dig deeper and deeper
into and right now I don't have that added into
my routine.
Speaker 2 (24:25):
Yeah, I don't take might coming up for the holidays though, Yeah,
I know, yeah, I think anytime that we're looking for,
you know, stress management. But yeah, I think the adaptogens
are interesting. We also have done entire shows on adaptagens
and it's very complex, and I think you're bringing up
a good point that if you're going to try something new,
(24:46):
like an adaptagen or an adaptagen combination, it might be
good to talk with a naturopathic physician or an herbalist
to get some guidance in that. Well, where can people
find out more about you and your Do you have
a website that you can share or are you on
social media? Sure?
Speaker 3 (25:05):
I do have a website.
Speaker 4 (25:07):
I do, of course work for Kiowahako and Japanese company,
and you can find me at that company or on LinkedIn,
and my LinkedIn profile of course is Karen Todd. But
I do have a website myself that I promote information
on education and how to make supplement science simple, how
(25:27):
to navigate the supplement aisle for consumers.
Speaker 3 (25:30):
And that's the Supplement dietitian dot.
Speaker 2 (25:32):
Com Supplement dietitian dot com. Okay, listeners, I really want
you to check this out Supplement dietitian dot com because
Karen's blog is excellent and if you are wanting to
take dietary supplements or confused about dietary supplements, go to
supplement dietitian dot com because it's really going to give
(25:52):
you a lot of great information about dietary supplements, which
is her area of expertise. Well, Karen, this has been great.
Thank you so much for being on the show.
Speaker 3 (26:03):
Thank you for having me. It's been wonderful catching up.
Speaker 2 (26:06):
Yeah, I'm going to have you on next next year.
So let's think about a nutrient that you'd like to
profile and we'll get together and we'll have you back.
Speaker 3 (26:13):
On wood Love it. Thank you so much.
Speaker 2 (26:15):
All right, that sounds good. Well, that wraps up this
episode of Five to Thrive Live once again. I'd like
to thank our sponsors pro Thrivers, Wellness, Sleep Cetria, glutath Ione,
the Superior glutath ion to sport, liver and immune health,
cognizance toicolin to help enhance memory, focus and attention, and
doctor o'hira's award winning shelf stable probiotic. Thanks for listening
(26:37):
and remember you can find past shows at ithriveplan dot com,
that's ithriveplan dot com, or wherever you listen to your
favorite podcast. We are on every single major podcast outlet,
so check us out. Five to Thrive Live. May you
experience joy, laughter and love. It's time to thrive everyone.
(26:59):
Have a great night.
Speaker 1 (27:00):
Sh
Any health related information on the following show provides general
information only. Content presented on any show by any host
or guest should not be substituted for a doctor's advice.
Always consult your physician before beginning any new diet, exercise,
or treatment program.
Speaker 2 (00:41):
Hello everyone, and welcome to Five to Thrive Live. I'm
Caroline Gazella and I host this show with my good friend,
doctor lese Ola Schuler. I think today's topic is timely
because I'm not sure about you, but I often get
a little anxious around the holidays, which means my mental
health can take a hit. So I'm going to have
(01:01):
a conversation with a dear friend who also happens to
be one of my favorite health experts. Karen Todd is
a registered dietitian with over thirty years of experience and
exercise performance and nutritional product development. Currently, she is the
vice president of Global market Global Brand Marketing for Kiowahako,
managing marketing for health product ingredients, and she is also
(01:22):
on the executive board of the Council for Responsible Nutrition.
But before we start our conversation, I'd like to thank
our sponsors. Beginning with Cetria, a patented form of glutathione
clinically proven to raise blood glutathione levels. Glutathione is the
master antioxidant and the body's primary defense against free radicals.
It also helps support respiratory health. For more information, visit
(01:44):
Cetria Glutathione dot com. Also cognizance citicoline, which is nature's
way of keeping the brain's energy producing centers firing on
all cylinders. If you're looking for a way to enhance
your brain function, including memory, focus, and attention, look for
Cognizant on the label or go to cognizant dot com
for more information. Prothriver's Wellness Brain is a product that
(02:06):
contains Cognizant as well as other brain supporting nutrients and herbs.
You can find Prothriver's Wellness Brain online at pureformulas dot com.
There's also Prothriver's Wellness Sleep, which combines higher dose melatonin
and other sleep supporting natural ingredients specifically designed for thrivers.
You can find Prothrivers Wellness Sleep also at pure formulas
(02:27):
dot com and doctor Oheera's Probiotics. It's a best selling
prootic for more than thirty years, and it contains twelve
probatic strains that are shelf stable, so no refrigeration is
required Because of a unique three year fermentation process, it's
a very effective probiotic. Learn more at doctor Ohira probiotics
dot com. Karen Todd, Welcome back to the show.
Speaker 3 (02:50):
Thank you, Carolyn. It's great to be here.
Speaker 2 (02:52):
All right, So before we dig into today's topic, I'd
like to talk about the fact that you're known as
the subtle Dietitian, which is actually pretty unique. Our listeners
may not realize this, but for a registered dietitian to
know as much about dietary supplements as you do is rare.
So tell us a little bit about that.
Speaker 4 (03:14):
Sure, I actually have been working you said it earlier,
but I've been working in the industry for over thirty
years and nutrition and exercise performance, and I have worked
on all aspects from product development to looking at the
original source or the first source of those nutrients that
(03:35):
are coming into the vitamins or to the functional foods
or beverages. And then I've also been on the educational side,
speaking with consumers and educating them on why they need products.
And I found that my background being a dietitian is
very unique that I'm I'm food first, but supplements are
(03:55):
part of a balanced diet and part of a lifestyle.
So I've really embraced that side of things. And also
my what I'm really working on now is educating consumers
on how to make their life easier to identify and
navigate this supplementisle with confidence and not confusion.
Speaker 2 (04:17):
Yeah, I mean I love that that your food first.
But I have to say, in the years that I've
been doing this, and you and I have been doing
this for about the same amount of time, I have
noticed that some registered dietitians kind of poop poo dietary supplements.
So what I love about you is you have such
an integrative approach because food first, but yes, there is
a time when dietary supplements are needed, and that is
(04:39):
of course what doctor Alschuler and I talk about on
this show. So you're the perfect guest. So let's dig
in to mental health, which actually has become one of
my favorite topics to write about and research lately. So
how let's start with diet. You know your food first,
So how can our diet, either negatively or positively impact mood?
(05:00):
Can you give us some examples?
Speaker 3 (05:03):
Absolutely?
Speaker 4 (05:04):
So the food you put are the nutrition you put
into your diet and into your body is really important,
from carbohydrates to fast to proteins. And it's very similar
to the fuel you put into your car. The premium
fuel is going to give you better gas mileage, it's
going to make sure the car runs longer, faster. Even
(05:25):
so it is a more premium product, but it provides
that better outcome along the way. And I see that
with food and the nutrients that are in the food.
So the quality of the carbohydrates, the quality of the
protein you put in, it's really really important, especially during
the holidays, such a stressful time right now, and what
(05:47):
you eat can either set you off or it can
help calm you down and put you into a more
of a relaxation mode. So I think it's really important
that we do get those premium ingredients through food first.
And like if you're talking about carbohydrates, it's healthy grains
and whole grain ingredients or lagoons and beans are really
(06:12):
good fresh fruits and vegetables. Then you go over to proteins,
from eggs to chicken breast to turkey. We're gonna have
lots of turkey coming up in the next week or so.
But really those lean proteins are really really important sources,
and I think that is a really good foundation from
high quality protein, excellent grains, and fresh fruits and vegetables.
Speaker 2 (06:36):
So those are some great examples of what can actually like.
When you eat that way, your mood will be better correct,
You'll be in a better mood, you'll have less anxiety
and potentially less depression, et cetera. When you're eating a
healthy diet.
Speaker 4 (06:51):
Well, really it's in moderation different things. Carbohydrates can make
your glucose sore or increase unless you have adequate protein
or fats to balance that out. And I think that's
really the important part is stability, So it's not one
thing over the other, but balance moderation of that adequate protein,
(07:14):
adequate fat, and then also adequate carbohydrates.
Speaker 2 (07:17):
Yeah, that's a really good point. And speaking of balance
and moderation, one thing that I know I do sometimes
at the holidays is I overeat. So what I've been
trying to focus on is I do overnight fasting or
intermittent fasting, whatever you'd like to call it, and I
find that I eat less during the day and I
(07:41):
don't overeat. Overeating really can make me crabby? What's going
on there? Why does overeating make me crabby?
Speaker 4 (07:53):
Well, all the blood in your body is going to
your stomach to help coggestion and absorption, of course, but
it's not going to your brain as you where you
need it and want it making you sleepier. Crabbiness can
be part of the different neurotransmitters going through your body too,
and the different foods you're eating, so that can be
(08:14):
part of it. You may have had a high a
high carbohydrate meal and your glucose spiked and then it
just dropped. That can also lead to mood and crabbiness
as you see.
Speaker 2 (08:26):
Okay, okay, so before I leave diet, what about sugar? Yeah?
Can it negative affect our mood?
Speaker 4 (08:35):
It absolutely can. Simple sugars are probably the worst ones
that will do that quickly. So if you are going
to have some simple sugars and that's really like your
pure sugar or cookies, candies types of products, you want
to have that with a a either compless carbohydrate or
a protein source or even a fat source, so it
(08:55):
doesn't raise your glucose levels or spike them so quickly
and then fall rapidly right after.
Speaker 2 (09:01):
Yeah, that makes a lot of sense. Okay, so you
are also a strength and conditioning specialist. How does exercise
influence our mental health and can you give us some examples.
Speaker 4 (09:15):
Yeah, exercise is really important for stabilizing mood. I call
it the happiness vitamin itself, because as you exercise, and
whatever type of exercise you do, just movement, walking, strength training,
it's really important to keep your body moving into it.
It keeps your blood flesh, your blood vessels, and the
blood flowing within your body. But it can help regulate
(09:39):
your mood over time. And some people who exercise even
call it it makes them happy. It makes them almost
euphoric as they get into the state of running or
bicycling or whatever they might be doing. So exercise can
have that effect and it's really really important for maintaining
that positive attitude as well.
Speaker 2 (09:58):
Yeah, I would agree. Some people are like, oh, I
exercise because I want to lose weight. I don't exercise
because I want to lose weight. I exercise because I
want to be in a good mood. I mean, it
is really so powerful when it comes to that. And
when I add in nature, you know, you know that
I'm a horseback rider and I'm a hiker. You know,
when I add in nature to my physical activity, that's
(10:20):
that's just like you know the bonus.
Speaker 4 (10:23):
Oh absolutely, out in nature and even taking your shoes
off and absorbing some of the electrons from the earth
can help balance out your bodies different reactions that you're having.
So I think I've learned that from you and doctor
Weshler of hugging the trees and going out outside for
your walks, because that is a healthier and happier way
(10:46):
of exercising.
Speaker 2 (10:47):
Yes, absolutely, And then I add in animals of course,
thats how everything. And I have a puppy now, so
that I mean, that's that makes life all worth living. Okay,
Now I want to talk about your ear of expertise,
which is actually an area that I'm super interested in,
which is dietary supplements. What are some tried and true
(11:07):
supplement ingredients that can positively influence our mental health? And
I have a few I want to add too, But
what bubbles to the top of your list.
Speaker 4 (11:16):
So the one that comes top of mind, And of
course you mentioned cognizance totocholon, and I'll get to that.
But I'm a really big supporter of a Mega three
fatty acids through supplementation, and I do believe fish oil
has an effect on mood, has an effect on inflammation
of your body. And if you don't eat fatty fish
(11:36):
or don't get that in your diet, you do need
to supplement And I am one of those. I don't
care for fish and I do need to supplement it
within my diet. So a Mega three fatty acids are
always number one on my lists.
Speaker 2 (11:48):
I would agree with that. I think that, and you
bring up a great point because sometimes with mood and
mental health, it can be kind of an inflammatory reaction
in the brain, and I think that the reduced inflammation
is going to help health on so many levels, and
EFAs are. It's really at the top of my list
as well.
Speaker 3 (12:09):
Oh good, there we go, all.
Speaker 2 (12:11):
Right, So what's second on your list?
Speaker 4 (12:14):
Second would actually have to be cognizance cytocholine you mentioned
it earlier. It's a branded form of cyticholine, and it's
a compound your body actually makes naturally. It's in every
cell of your body and really really small amounts, but
in your brain it's in really high amounts. And as
you age, your brain does need extra nutrition. And although
(12:39):
citicholine is not a nutrient per se. It does provide
coaling and it does help your body naturally make the
key building blocks of healthy brain cells. We call those
phosphatile coline phosphotal seering. Those are really important for structural
units of your brain. And it also can help the
(12:59):
energy circuits of your brain work and increase acetylcholine which
helps with nerve transmission as well.
Speaker 2 (13:07):
Yeah, it's one of our favorites, and obviously Cognizant is
a sponsor, and it's one of our favorites primarily because
the research. So I think you and I have had
this conversation over the years, and what drives both of
us crazy is that when there's research done on an ingredient,
but then other forms of that nutrient claim the research
(13:28):
and it's not the same. It's borrowed research. So we
look for ingredients that actually have clinical studies done on
that exact ingredients, and Cognizant definitely falls into that realm.
For sure.
Speaker 4 (13:42):
Absolutely, it's one of the leading neotropics in the marketplace
today and we have the top number of studies and
healthy adults and adolescents to support it's safety and its efficacy.
Speaker 2 (13:56):
Yeah, for sure, it's a great one. Okay, So I'm
going to let you do one more and then I'm
going to do one. So you give me another nutrient
or herb.
Speaker 3 (14:05):
I'm going to go with magnesium. That's a good one.
Speaker 4 (14:08):
A lot of people fall short, we even have deficiencies in.
It helps sport, stress, it helps sleep quality. It's a
really really good one that people do not get enough of.
Even muscle relaxation, magnesium can help support. And I do
recommend two different versions. One can be magnesium glycinate, the
(14:31):
other one magnesium three in eight, and those I just
find work better with my body. Some forms of magnesium
can cause intestinal discomfort and these do not do that.
Speaker 2 (14:42):
So yeah, that's really important. I use the glyconate for
that very reason. The research shows that it's better absorbed
and there's less of a chance to get diarrhea or
loose stools, So I think that's really important. Do you
have a dosage amount for magnesium, because I'm off and
ask that, and I'm just curious about you know, what
(15:03):
you take or what you recommend.
Speaker 4 (15:06):
I think it really depends on the glyconate. I believe
that recommendation is about four hundred milligrams and that's three
eight about two hundred milligrams.
Speaker 2 (15:14):
Okay, So since you mentioned magnesium, do you mind Do
you mind if I add one in sure? Because I
am a huge fan of elfianine.
Speaker 3 (15:24):
I knew you were going to mention that.
Speaker 2 (15:25):
I know, right, And here's the interesting thing, So el fianine.
I've been reading about research on l fianine. I mean,
just just this year, there was a review of eighteen
different studies that showed that el fianine helped both quantity
and quality of sleep. So I take it for sleep,
but I have also been finding that it helps with anxiety.
(15:48):
And there's new research showing that when you combine magnesium
with ealthianine, it makes the magnesium makes the elthene mean
even more effective specific to sleep. But there was another
brand new randomized clinical trial that just came out last
(16:08):
year that also showed that the combination of magnesium and
ealthianine not only improved sleep, but also improved mood and
daytime alertness and productivity, which I think is really really
which you know, I mean, it makes sense if you're
sleeping better, you're going to be more productive and you're
going to be more alert. But I'm just curious. Have
(16:31):
you heard about adding magnesium into lanine and having that
combo be effective.
Speaker 4 (16:37):
That's new for me, but that makes sense if you're
taking it at night for sleep. I've always heard about
the combination of elthianine and caffeine that help improve focus
when combined together, yes, and helping reduce anxiety and anxiousness overall.
But that would make sense if you're taking at night
versus in the morning or during the day.
Speaker 2 (16:58):
Yeah, and it's interesting that you mentioned this that he's
on l vanine with caffeine, because I do take a
small one hundred milligram dose of L fianine with my
coffee in the morning and I think that it has
been helping. And yeah, I just really like that combination
a lot. Okay, so it's your turn. Do you have
(17:19):
another one that you would like to talk about, or
do you have anything else to say about L fianine
because that was kind of mine.
Speaker 3 (17:26):
I know.
Speaker 4 (17:26):
I think L fianine is a great one for calming
and relaxation. I think a lot of folks can take
it in and a wide variety of different types of
products from tablets, capsules, beverages, so it's really versatile and
I think that's really important too with when you're taking
ingredients that you're not just.
Speaker 3 (17:45):
Stuck with one delivery format.
Speaker 4 (17:47):
You can take them at different times, and there are
many many new delivery products that are their nighttime sleep
products that may or may not contain melatonin. But then
it's basically another use occasion to get some nutrients in
your body that will help reduce anxiety, help promote sleep.
(18:09):
And as you mentioned earlier, sleep is so important for
just quality and quantity of sleep.
Speaker 2 (18:16):
Yeah, and it's so important to mood. And I do
have one more thing to say about l fanine before
I let you go. Let me probably give you another opportunity.
So we're talking a lot about l fianine for sleep.
But there was a review late last year of eleven
different studies from six countries, including the United States, that
(18:37):
showed that elianine was not only effective for anxiety disorder symptoms,
but also ADHD symptoms and even symptoms of schizophrenia, which
is a very challenging mental health condition to treat. So
lanine is pretty powerful. Yes, Okay, So your turn my.
Speaker 4 (18:59):
Life one would probably be cet your glue to thion.
You know, I'm a big supporter of glue to thion
and getting it in is any way you can either
through foods. This is one that is actually in a
wide variety of food from asparagus to strays to my
favorite avocado. But it does at higher doses you do
(19:23):
need to supplement with that, and it's something that you
need to take in periodically, either through the day or
every day. It's not something that if you take it
at the beginning of the week, you're still going to
have an effect at the end of the week. So
it is something you would take on a regular basis,
But it just supports the body's overall systems from an
antioxidant standpoint, and it does so many things within the
(19:47):
body that it's one of my favorite antioxidants and they
call it the master antioxidant antioxidant because it does help
with recycling and vitamin C, vitamin E and controls so
many different things within your body.
Speaker 2 (20:00):
I'm so glad that you mentioned glutathione because this is
an example of a nutrient that has multiple effects. So
you know, we were talking about l fionine for mood, well,
glutathione is it helps the immune system, it helps support detoxification.
You know, It has so many different benefits that it
(20:23):
makes a lot of sense that we would need glutathione
for our mental health as well. What dosage would you
recommend for glutathione?
Speaker 3 (20:32):
I recommend two hundred and fifty milligrams to five hundred
milligrams a day of glutathion, all right.
Speaker 2 (20:38):
And I do have to say that this is another
example of why a branded ingredient is so important, because
there was some controversy regarding the absorption of glutothione and cetria.
Glutathione has amazing research. That's why we chose it to
be on our sponsor list. It has an amazing research
(21:01):
showing that it is not only effective, but it's absorbed
and it's the one that was used in the study.
So that's why it's very important to look for cetria
when you're looking for your glue to thio and one
show agree.
Speaker 4 (21:13):
Absolutely, And there are so many different choices out there,
and I just do think that's really important from an
efficacy standpoint, does it work, does it get into your body?
But also you have to look at safety. Where does
this ingredient come from, is it a quality manufacturer? How
long have they been manufacturing or making it, and you do,
(21:34):
as a consumer, need to look into those more and more.
And that's where I think transparency with these ingredients is
really important. And we try to put out on our
websites as much information for consumers for healthcare practitioners as possible,
and as those questions come in, we do add more
and more information to the websites as we build on
the science.
Speaker 2 (21:55):
Right, Okay, so I have two more for you, a
little bit on herbs. One herb that I'm fascinated with.
I'm not going to talk about it too much because
starting next year, I am going to do a show
every month that does either a nutrient or herb profile.
So once a month I'm going to pick something, yeah,
(22:17):
and I'm going to profile that and talk all about
that herb or nutrient. And this herb is going to
be my first one, and it's saffron. Oh yeah, Saffron's
a good one and the research is just growing, you
know how it helps with depression, anxiety, even reducing the
risk of dementia. So stay tuned for that. It's going
(22:37):
to be my first herb profile. But the other thing
I wanted to mention is that if in fact your
mood and your mental health is being affected by stress,
which can happen around the holidays. We often talk about
adaptagenic herbs on this show, and I'm not sure how
you feel about adaptogens, but I'm a fan.
Speaker 3 (23:01):
I think it depends which ones you're talking about, too.
Speaker 4 (23:03):
There's a lot of different conversations around adaptogens.
Speaker 3 (23:08):
So are there ones that you particularly like?
Speaker 2 (23:11):
I mean, ash Waganda I think is a good one.
Some of the gin sings I like. I like those
more for like cancer related fatigue and more energy issues
because with some of the adaptogens, you know, they actually
increase your energy, so you want to you want to
be mindful of that. But some of the mushrooms have
(23:33):
adaptogenic effects. Do you have a favorite as well?
Speaker 4 (23:39):
You know, I with the adaptogens, I typically take those
in in the supplement form, but I know there's quite
a few different beverage forms out there, and that that's
kind of why I asked you, and I wanted to
ask dosage is because it really varies with a lot
of these and you do have to dig in a
little deeper and kind of figure out why am I
(24:00):
taking this, what effect do I want it to have
on my body? And Oshogan is a good one, but
there's there's a lot of different pieces and parts that
companies are getting the from and and they.
Speaker 3 (24:15):
Have different effects as well.
Speaker 4 (24:17):
So that's something it's we just dig deeper and deeper
into and right now I don't have that added into
my routine.
Speaker 2 (24:25):
Yeah, I don't take might coming up for the holidays though, Yeah,
I know, yeah, I think anytime that we're looking for,
you know, stress management. But yeah, I think the adaptogens
are interesting. We also have done entire shows on adaptagens
and it's very complex, and I think you're bringing up
a good point that if you're going to try something new,
(24:46):
like an adaptagen or an adaptagen combination, it might be
good to talk with a naturopathic physician or an herbalist
to get some guidance in that. Well, where can people
find out more about you and your Do you have
a website that you can share or are you on
social media? Sure?
Speaker 3 (25:05):
I do have a website.
Speaker 4 (25:07):
I do, of course work for Kiowahako and Japanese company,
and you can find me at that company or on LinkedIn,
and my LinkedIn profile of course is Karen Todd. But
I do have a website myself that I promote information
on education and how to make supplement science simple, how
(25:27):
to navigate the supplement aisle for consumers.
Speaker 3 (25:30):
And that's the Supplement dietitian dot.
Speaker 2 (25:32):
Com Supplement dietitian dot com. Okay, listeners, I really want
you to check this out Supplement dietitian dot com because
Karen's blog is excellent and if you are wanting to
take dietary supplements or confused about dietary supplements, go to
supplement dietitian dot com because it's really going to give
(25:52):
you a lot of great information about dietary supplements, which
is her area of expertise. Well, Karen, this has been great.
Thank you so much for being on the show.
Speaker 3 (26:03):
Thank you for having me. It's been wonderful catching up.
Speaker 2 (26:06):
Yeah, I'm going to have you on next next year.
So let's think about a nutrient that you'd like to
profile and we'll get together and we'll have you back.
Speaker 3 (26:13):
On wood Love it. Thank you so much.
Speaker 2 (26:15):
All right, that sounds good. Well, that wraps up this
episode of Five to Thrive Live once again. I'd like
to thank our sponsors pro Thrivers, Wellness, Sleep Cetria, glutath Ione,
the Superior glutath ion to sport, liver and immune health,
cognizance toicolin to help enhance memory, focus and attention, and
doctor o'hira's award winning shelf stable probiotic. Thanks for listening
(26:37):
and remember you can find past shows at ithriveplan dot com,
that's ithriveplan dot com, or wherever you listen to your
favorite podcast. We are on every single major podcast outlet,
so check us out. Five to Thrive Live. May you
experience joy, laughter and love. It's time to thrive everyone.
(26:59):
Have a great night.
Speaker 1 (27:00):
Sh
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