Nutrition for Longevity with Dr. Emily Werner

How does nutrition play a role in living a long, happy, and healthy life? In short, what and how you eat can contribute to the length and quality of your years. In this episode, Stronger U Registered Dietitian, Gianna Masi sits down with Dr. Emily Werner, a Registered Dietitian, Certified Specialist in Sport Dietetics, and Integrative and Functional Nutrition Certified Practitioner, for a conversation about nutrition for longevity. Dr. Emily emphasizes the importance of various nutritional aspects that support a long, healthy life including:  

• How a balanced whole foods’ diet with fruits and vegetables can serve as a natural multivitamin. 

• Why certain micronutrients, such as Omega-3 fatty acids and Vitamin D, can support brain health. 

• Which nutrients can prevent chronic diseases by supporting mitochondrial health. 

• The benefits of certain supplements, particularly creatine, for improving muscle strength, endurance and reducing inflammation.  

• Why personalized nutrition can be so beneficial in finding the right approach for you. 

Throughout the discussion, Dr. Emily shares practical tips you can implement to help maintain optimal health as you age. Tune in and then head to the Stronger U Community to share your thoughts.     
More about Dr. Emily Werner: 

Dr. Emily Werner, PhD, RD, CSSD, IFNCP holds a PhD in Kinesiology and has near a decade of experience working with athletes in different capacities including individual consultation, research, academia, and the team sport setting. She is in her fifth season as Team Dietitian for the Philadelphia 76ers, her second year as Nutrition Affairs, Sport Lead for Timeline Longevity Inc., and owns a private practice called Eat Elite Performance Nutrition LLC. Her expertise is in the assessment of sport nutrition knowledge and behavior, as well as the blend and application of sport with functional nutrition for health and performance. 
 
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Episode Transcript

Speaker 1 (00:01):
Welcome back to another episode on the Stronger You Radio.
This is Gianna Massey. I'm a registered dietitian at Stronger
You and I'm so excited for today's topic on nutrition
for longevity. What does longevity even mean? How does what
we eat and how we live interplay with that? We
will cover all of these topics and more on the

(00:22):
show today, and I'm thrilled to introduce the guest we
have for this conversation, who is doctor Emily Werner. Welcome
to the Stronger You Radio. Stronger You Radio brings insightful
conversations with top nutrition, health and fitness experts, hosted by

(00:43):
Stronger You dietitians and nationally certified coaches skilled at simplifying
nutrition science into actionable advice. Get inspired with evidence based
practical tips to optimize your potential and crush your body, composition,
health and performance goals. This is your time to level

(01:03):
up and become a Stronger You. She holds a PhD
in kinesiology, is a registered dietitian, holds her CSSD, which
is a Board certification in Sports nutrition, and is an
Integrative and Functional Nutrition certified practitioner. She has a decade
of experience working with athletes in different capacities including individual consultation, research, academia,

(01:30):
and team sports settings. She is in her fifth season
as the team dietitian for the NBA's Philadelphia seventy six
ers and in her second year as nutrition affairs sports
lead four Timeline Longevity, Inc. She also owns a private
practice called Elite Performance Nutrition. So clearly she is a

(01:52):
busy professional and we're so happy to have her on
the show today. So with that, Doctor Werner, welcome to
the Stronger You Radio. I'm really excited to chat with
you about longevity and nutrition's role in that, and so
I'd love to have Emily introduce herself a little bit
more so if you would indulge us in all of
your credentials and what you're up to.

Speaker 2 (02:14):
That's what my family called the alphabet soup after my name.

Speaker 1 (02:17):
Yeah. Absolutely, well, well deserved, thank you.

Speaker 2 (02:20):
I did work hard. So I'm doctor Emily Werner. I
have a PhD in kinesiology, specifically in exercise physiology. I
have a master's degree in human nutrition, and I am
a registered dietitian. Within that, I'm a Certified Specialist in
Sport Dietetics so CSSD.

Speaker 1 (02:39):
IF you've seen that.

Speaker 2 (02:40):
And then I recently accomplished a functional medicine nutrition certification
called the Integrative.

Speaker 1 (02:47):
And oh my god, I always mess it up. Integrated,
we'll forgive you Medicine Certified Practitioner. Congratulations. That's exciting. I
don't think I knew that yet. So that's very it's good.

Speaker 2 (03:00):
I mean, it's a great online course put on by
the Integrative Oh my god, yeah, Integrative Nutrition and Functional Academy.

Speaker 1 (03:08):
I think it is. Yeah, it's good to complement like
all the clinical and all the other stuff that you've done, right,
I mean that's you know, I firmly believe that it's
called like functional medicine, function nutrition, which I think is
more it's become more of a buzzword now it's kind
of taken away, like from what it really means, which
is like personalized nutrition. So it's it is a good

(03:29):
compliment to the traditional Western medicine approach, which is kind
of a standard gamut of testing but usually only after
symptoms present. And the functional piece of it is how
do we be a little bit more proactive than reactive?
So yeah, I think it's and I also.

Speaker 2 (03:47):
Think it's where sports are headed because more and more
athletes are becoming aware of you know, companies that do this,
practitioners that do this, and everybody wants to know everything
about themselves specifically.

Speaker 1 (03:57):
So yeah, exactly, and I love that. It's ties into
what we're talking about today in longevity is there's proactive
and then reactive things that we can be thinking about.
So we'll pin that for just a moment, because I
do want can you tell us what you do in
your day to day I want to hear a little
bit more about that as well.

Speaker 2 (04:13):
So my full time job is as team dietician for
the Philadelphia seventy six ers, which is the NBA if
your listeners don't know, So I go to basketball practice.

Speaker 1 (04:22):
And games every day. I'm just in sports.

Speaker 2 (04:26):
Then outside of that, I am a consultant for Timeline Nutrition,
which is a health science company that are the makers
of the longevity product called Mitopure.

Speaker 1 (04:36):
Awesome. Yeah, and that's one of the reasons why I
wanted doctor Werner on today. You guys, I heard her
talking about cellular health and mitochondria, which she can definitely
define a little bit more for us in a moment.
But yeah, I'm so excited to chat with you and
I love that you're talking about athletes and the active population,
which we definitely have here at Stronger You. We have

(04:57):
a lot of triathletes, endurance runners, and then we have
a lot of strength based for athletes. We have Orange
Theory fitness gym goers, so we have you know, just
every diverse thing that you could think of, but all
of this applies to them and how being active and
their nutrition plays a role in their longevity and how
we think about it. And when I was thinking about

(05:18):
the topic of longevity, I'm like, I think there comes
that thing of like, yeah, I want to live forever
or I want to live a long time, of course,
but it's like what's the quality of those years? And
I think that that's been more of a conversation recently,
which I think is super important. So I was just
curious if you could give me a little bit in
your own words of like what that means to you,

(05:39):
like the quantity and the quality piece of longevity. Yeah.

Speaker 2 (05:42):
I think you make a great point, like no one
really has a strict definition for longevity, or maybe somebody does,
but I hear different people give different ones all the time,
and to me, like the way that I think of longevity.
The best comparison I can make is everybody knows health span,
or excuse me, lifespan. Everybody knows lifespan. You know how

(06:05):
long you live for Do you live until you're seventy eight,
do you live until you're ninety two?

Speaker 1 (06:11):
Do you live past one hundred? That's just a number.

Speaker 2 (06:14):
But where the quality of life comes in is your
health span. So how long into your aged years can
you stay healthy? And that's going to be like relatively healthy,
Like at age one hundred, You're not going to be
as healthy as a twenty year old because that's just physiology,
But can you be more youthful and healthful than you know,

(06:35):
other people of that similar age. And to me, that's
where the idea of longevity comes in, Like it's what
are you doing now to be beneficial for the future.

Speaker 1 (06:46):
Absolutely? Yeah, And I think that that's really important because
when we think about like being proactive, like I think
we think about like, okay, well obviously need vegetables, we
need sleep, lower stress, and like there are certain obvious
things that will come to mind, and then I'm sure
there's such an abundance of things where like we could
go to the other extreme and be like, Okay, I'm

(07:06):
gonna do every single thing, and that might not be
conducive to like a stress free lifestyle either. So it's
like this negotiation between both.

Speaker 2 (07:16):
Right, yes, yeah, people like add stress to their lives
to try to be healthier and reduce stress. I'm like,
what so comparative, you know, I think, and I think
that's where a lot of the kind of functional medicine
world gets confused. I'm all confused, is the right way
to say it. But like an example is that, like

(07:37):
have a I have a player who went through a
program with an MD who has a functional arm to
his practice, and all of the test results came back
that this player is like healthy, doing the right things whatever,
But then he still walked out of it with a
list of like literally twenty supplements to start taking. And
it's kind of like, all right, that just seems more

(07:59):
stress to like add those things and to just keep
doing what you're doing, Like if you're stressing about the
things that you're not doing or you should be doing
in order.

Speaker 1 (08:09):
To have a longer life.

Speaker 2 (08:10):
I mean, I don't have the ability to jump through
time and space, but like I would guess that if
I could look at where your life is going to
be when you're eighty if you keep stressing about these
things versus like, if you stop stressing about these things,
I think i'd know which one of you is going
to be better off.

Speaker 1 (08:27):
Yeah, definitely. And I think about like, Okay, I've got
twenty supplements. I'm sure maybe only a few of those
are essential, or like i'd want to just like whittle
it down a little bit and be like these we
will be most impactful for right now? Yeah? Yeah, Yeah.

Speaker 2 (08:40):
I think I think it's a classic case of like
all of us just want to quick fix or they
want we want to know that, like doing this one
thing is going to give us the exact result that
we want, and it's like, I don't think that's all
the world works.

Speaker 1 (08:52):
Yeah, And I think that leads into what I was
going to ask you about. You know, what are some
things that we know that we can do, And maybe
they're not super sexy, right, they're probably the basics done well,
but curious to hear what you think would help someone
who is interested in longevity.

Speaker 2 (09:09):
I think the basics done well is a great way
to put it. If you walked down the street and
just asked every person that you passed, like, is exercise
good for you? I would argue, damn near one hundred
percent would say yes. Then if you follow that up
with a question, do you exercise, nowhere near a hundred
would say yes. But then let's put that to the

(09:31):
side for a second. So it's like, Okay, we know
exercises good for us, we should be doing. Exercise is
both cardiovascular training, resistance training, just mobility training, balance training,
like all of those things are a key piece of longevity,
Like whatever that means to anybody, exercise is involved. And
then on top of that a healthful diet. And then

(09:53):
the same way if you ask somebody if exercise is healthy,
you could compare donut to an apple and say which
is healthier, and everybody's going to be able to answer
to that pretty much. Yeah, And yet like you don't
choose the healthier when every time, And that's okay, But
it's about understanding where balance comes in and where the
health lies in those kind of different foods and making

(10:16):
decisions that skew healthy on like the healthy to unhealthy
scale most of the time.

Speaker 1 (10:23):
Right, right, And so when I think about, like, okay,
I want to have a donut once in a while.
But then it's like, what's the foundation. Is it certain nutrients,
is it certain you know, ways of eating, Like I'm
curious what you would answer for that, and like nutrition patterns.

Speaker 2 (10:39):
I mean so like the research is all about the
Mediterranean diet I think is like the number one kind
of longevity based diet, which makes sense. It's it's promoting
fruits and vegetables, lean meats, unsaturated fats. It's really more
to me, like the Mediterranean diet is fantastic. There's I
have no qualms with it. I think for some people, well,

(11:00):
it's easier when you kind of narrow it down. And
for me, that means just saying things like, hey, try
to cut out saturated fats as much as you can.
That means like the fried foods, the pastries, the cookies,
the candies, like those kinds of things. I'm not saying
to eliminate completely because I'm a big believer in everything
in moderation. And like my favorite food is ice cream,

(11:20):
Like I will all blon't admit that, yes, and I
mean real ice cream. I don't mean the kind that
I make with a protein shake and the creamy I
mean real ice cream and that's fine, but it's understanding
how that balance is in with everything else where it's important.
So trying to explain to a client like how to

(11:41):
have a longevity based diet, I try to make it
as simple as possible, saying things like Okay, avoid xyz
if you can, or just like minimize it. And then
on top of that, just have a colorful plate. And
I don't mean like different shades of beige. I mean actual,
Like there's a player who knows that if he sits

(12:03):
down at the breakfast table with me at any time,
if he doesn't have at least three colors on his plate,
I'm like, oh, up, and get some blueberries. They're right there.
Just want just come on, go get some fruit like something.
So I try to push like three colors or more
for every plate because I think that that at least
pushes the boundaries towards a healthier plate.

Speaker 1 (12:27):
Yeah, definitely. I remember some of my athletes would be
like the beige plate or the brown plate. We're like, okay, yep, no,
it can all be tan, can all be fried and potatoes. Oh.

Speaker 2 (12:37):
I'll literally walk up to them in the buffet line
and kind of like peer over and I'm like you're
gonna add some color to that, And they're like, well,
that's brown and then it's yellow, and I'm like.

Speaker 1 (12:46):
Mhmm, exactly, we want some different hues there. Yeah, And
I like that too, because you're adding than taking away, which,
like we know in nutrition, is really impactful when we're
adding to the plate rather than just being like cut cut, cut.

Speaker 2 (13:01):
Like that's not as helpful one hundred percent. And I
do recognize that, like the environment in which I work,
they are provided food that is at baseline healthy. So
even if they're going through the line and getting a
plate primarily of beige, I know from a macronutrient standpoint, they're.

Speaker 1 (13:17):
Probably going to be fine.

Speaker 2 (13:18):
But for me, like longevity really lies in the micro
nutrients in my opinion, and that's where the fruit and
vegetables come in. So for the most part, for the
general population, I always tell them to start every single meal,
every single snack with fruits and vegetables and that should
fill up like half of whatever you're eating. And then

(13:38):
from there it's the protein and it's the starch. But like,
if you can get half a plate of fruits and
vegetables in or you know, whatever snack, you're having has
a fruit or vegetable in it, like you're you're doing good.

Speaker 1 (13:50):
Yeah, yeah, I love that. I like hearing you say
micronutrients is kind of where it's at. And so is
that because of just the antioxidants, polyphenols, like anything that
you want to expand on there a little bit?

Speaker 2 (14:00):
I think, yeah, it probably does boil down to the
antioxidants and polyphenols. I also emphasize micro nutrients because I
feel like they just get forgotten.

Speaker 1 (14:09):
Yeah, you know.

Speaker 2 (14:11):
And don't get me wrong, there is so saying that
is not to diminish the importance of protein and carbohydrates,
because like those are the foundations that you need. But
you really can't live a long health of life just
eating protein and carbs in that way, Like if you

(14:32):
ate chicken and potatoes every.

Speaker 1 (14:33):
Single day for the rest of your life.

Speaker 2 (14:35):
Unless you have some like really phenomenal genetics that like
allow you to live a lot longer than the rest
of us, you're not going to do so well. You're
going to be nutrient deficient because there's so many micronutrients
that those two foods do not contain. So that's where
I choose to emphasize fruits and vegetables and a colorful
plate because people for the most part forget about it,

(14:58):
and it's your multi vitamin in real life. Like that's
what fruits and vegetables are, they are a multi vitamin.

Speaker 1 (15:05):
I love that. Yeah, that's a great description. And I
think also as like registered dieticians and people in this field,
it's like it's so in our face. And yet I
think even us as rd's can still do better with
vegetable and fruit consumption because we're human, and so of
course our clients and members and people that we work
with are going to have that same struggle.

Speaker 2 (15:26):
Yeah. The toughest thing is I think people aren't trained
to plan for fruits and vegetables. Like I grew up
in the Midwest, so mea and potatoes country, right, And
I was raised for a good handful of my life
by a single father and big meat and potatoes guy.
So it was like our staple meals were spaghetti with

(15:46):
a red meat sauce or literally steak and potatoes or
just something along those lines.

Speaker 1 (15:52):
And vegetables were an afterthought to him.

Speaker 2 (15:55):
And now working with him like, well not working with him,
like I tell him he cannot be my client.

Speaker 1 (16:01):
Because public of interest. It's hard to do that with
our family. I know.

Speaker 2 (16:07):
So he when he asks me questions, like one of
the biggest lessons that he has taken away from me
is I always said, Okay, if you're thinking about what
you're going to plan for dinner, like it's eight in
the morning and you're like, Okay, I gotta do this
as this all day and then I'll do this for dinner.
When you're planning for dinner, think what vegetable am I
going to have? Think about that first, and you can say, well,
you know what, I've got some broccoli in the freezer. Okay,

(16:29):
that's my vegetable. And then you can go from there
and say what protein am I going to have? What
starts am I going to have? If you flip that
mindset and start planning for your fruits and vegetables first,
it becomes a little bit easier with time. Don't get
me wrong, It is a skill to build this habit
that like I know I have just because I've been
doing it for years. But I get comments from friends

(16:49):
and family that they're like, how do you do it?
And I'm like, well, I just I started further back
than you. But if you start today, like you'll be
there soon enough. If you just start planning fruits and
vegetables first and reaching for those first in your fridge,
They're you're not gonna like it's not the mindset of oh,
I'm gonna go to the grocery store and buy all
this stuff with the intention of making something, but I

(17:09):
don't know what that something is yet, and then you
shove it all on the.

Speaker 1 (17:12):
Fridge and it all goes bad.

Speaker 2 (17:13):
Yeah, So it's just being more mindful and intentional about
it in the same way that you would really anything else.

Speaker 1 (17:21):
Yeah. I love that your approach is like the vegetable first,
because I think we're always like we're always educating like
protein first, which is still super important because sometimes that
gets missed and a lot of people starting out. But
I love that, And I'm curious too, if you don't
mind like going back, like you know, you were talking
about like steak and potatoes type of diet, Like what
was the transition for you? Was it when you were

(17:42):
in school and learning about this, Like how did you
start implementing it more?

Speaker 2 (17:46):
It legitimately took Oh my gosh, even while I was
learning about nutrition, I still wasn't doing it right. So
it was I would say, I really didn't get a
good handle on my own health and not necessarily help
but like my own diet until until I started the PhD,
which had been like twenty seventeen, like when after I

(18:08):
became a dietitian, Like it's one thing to know all
the things, and it's another, like you said, to overcome
the fact that we're human and we need to, you know,
focus on those things in order to be successful at them,
and your dietary choices are no different.

Speaker 1 (18:23):
I was always a kid.

Speaker 2 (18:24):
Like I ate everything growing up, like I never I
was never a picky eater. I've always liked everything, so
I had no problem with vegetables, fruits, all those things.
But I just never knew the importance of choosing those
things and prioritizing those things. Trust me, I wish I
had like college basketball playing Emily would have been way

(18:44):
more successful if she had known the things that I
know now. But it took a lot of trial and
error and a lot more like I don't know understanding
of myself and my habits.

Speaker 1 (18:58):
And my and just I don't know like what I wanted.

Speaker 2 (19:03):
From food right be able to actually like do the
things that I know are going to be beneficial.

Speaker 1 (19:09):
Yeah, And I like how you were saying that the micronutrients,
it's kind of like your multi vitamin, if you will.
And I think like the fiber piece too, is also
something for me that I think about a lot with
like longevity and disease prevention of course, And so i'd
love to hear, like if you have any thoughts on
the fiber piece alongside with those micros, because it is

(19:30):
so important.

Speaker 2 (19:31):
It's so important, and it's another thing that like there
exists quick fixes for fiber. For sure, there's stuff on
the market that you can go out and buy and
put in water there, and like that's how you get
fiber in the day, but like that.

Speaker 1 (19:46):
Doesn't cover everything.

Speaker 2 (19:48):
And it's also not the way that like our bodies
were meant to have fiber, Like fiber comes from fruits
and vegetables and grains, and that is what our bodies
were literally made to process. And so it's a double whammy,
as you said, to be able to get those macro
nutrients and get the fiber, which is an interesting kind

(20:08):
of nutrient category, right, because it's not a macronutrient.

Speaker 1 (20:11):
It's not a micronutrient.

Speaker 2 (20:12):
It's almost just a constituent of food that exists in
certain foods, but that we really need because it helps
in so many different ways, like essentially gut health and
from there a ton of different other, you know, helpful parts.
But if the more fiber the better, it's hard to

(20:34):
say because obviously there's going to be a threshold and
I don't want somebody to hear that and think like
I'm just going to chug the whole thing of benefiber and.

Speaker 1 (20:40):
Call it a day.

Speaker 2 (20:42):
But like, people definitely are not on a normal level.
People are not getting enough.

Speaker 1 (20:49):
Yeah, definitely. And you said it's not I forget what
you just said, but you said it's not covering enough,
or like it's not enough just to have the fiber supplement.

Speaker 2 (20:57):
Can you say more about that? Yeah, so that's where
do I begin. Yeah, it's hard because like, so there's
two different types of fiber, soluble and insoluble. Typically the
supplements are one of those two. And how do I
put this? Like you need both is the easiest way
to put it, Like, it's not. It's not as easy

(21:19):
as just let me put a scoop of a fiber
supplement into my water. Every morning and then I go
about my day and eat whatever I want and like,
I'm good. It's it's it's just not how that goes.
And it's not to say that that's not also helpful.
You could do that, but then you also need to
like have a salad for lunch or something that has

(21:40):
like actual food parts that have fiber in it, because
along with that fiber is coming the nutrients that are
also needed to you know, help digest that fiber and
get those and the fiber helps get those nutrients into
the system. Like it's this interplay between it's food synergy
is essentially like the the terminology for that how everything

(22:02):
works together in a food medium.

Speaker 1 (22:05):
Yeah, and I like that too because it's a parallel
of when someone asked me about greens, powders or you know,
taking a multi vitamin, and I'm like, you absolutely can
do it, but it doesn't cover your fruits and vegetables
and fiber needs exactly what you're saying. So it's like
you can absolutely supplement with a meto mucil or like

(22:25):
any of these sort of fiber supplements or extra flax seeds.
Well that acounts a food source, but you know what
I mean, it's like all of these things. I'm like,
I still want to see you eating more regularly these
micro nutrients and fibers. So yeah, I get what you're
putting down there. For sure.

Speaker 2 (22:42):
It's the same thing with all supplements. The literal word
supplement is an addition to something. It is not a
replacement of the foods you need to eat.

Speaker 1 (22:53):
Yeah, And while we're on kind of veering into the
supplement category, which is a big category, So I think
like threes, like the fatty acids, those are obviously great
for so many reasons, and you can please educate us more,
but like for our brain health and anti inflammatory properties.
And I think about a lot of like friends and
colleagues or people that I work with, they may not

(23:15):
be eating fish or you know, certain sources of omega three.
So I'm like, yes, I want them to supplement with it,
but again, would love to have some more bioavailable resources,
which means like through the food. I'm just curious if
you can comments on that at all.

Speaker 2 (23:31):
Yeah, for sure, I think omega threes are a good
example of how there are some nutrients that we have
seen through decades of research that are super beneficial for
longevity for long health span, you know, cardivascular health. Like
for all of these reasons, right, Omega threes are one
of them, you cannot necessarily get enough of them from

(23:54):
diet alone, especially considering how crappy our gut microbiomes are nowadays.
Like that's that's really the biggest issue a lot of
us are facing, is this terrible filter we have as
our gut microbiome. So mega three specifically, I also recommend
to most people to supplement with just because eating enough

(24:16):
fish is kind of hard to do, and especially the
fish that are high Snomega three is like salmon and mackerel,
those types of fish, like you run the risk of
mercury poisoning. So that's why I leen supplement making sure
it's like a good source of that supplement, but I
think it's something that along with a couple other Like
vitamin D is another example of that where depending on

(24:38):
where you live, you probably don't get enough vitamin D
for what you really need for health and wellness and
longevity and all those things. So supplementing is important, and
I think a lot of people struggle with the idea
of like they want supplements either be good or bad.

Speaker 1 (24:52):
Should I do it? Should I not do it? Am
I all in? Or do I do nothing? And it's like, well,
there's a great area where some of it is.

Speaker 2 (25:01):
I don't want to say necessary, but depending on who
you are, it could be necessary.

Speaker 1 (25:06):
Yeah, definitely. And would you recommend I mean, I know
what I would do, but I'm here you do would
you recommend that they know their vitamin D status before
starting to supplement that? And also would you need them
to know anything Omega three wives? Or are you a little
bit more lax with that one.

Speaker 2 (25:23):
I'm going to be honest, this might be a hot take.

Speaker 1 (25:26):
Give it.

Speaker 2 (25:28):
My first question when it comes to vitamin D is
going to be, well, where do you live? Okay, because
if you live above the forty second parallel, especially in America,
I don't I don't know if that wraps around for
the world. I should probably figure that out, but if
I'm working with the international client, but in America, if
you live above the forty second parallel, which is basically

(25:49):
like I want to say, north to Georgia and up,
you do not get vitamin D conversion from the sun
between the months of November and March.

Speaker 1 (25:59):
It's a long time.

Speaker 2 (26:00):
Half the year that you're not getting anything from the sun.
And then even if you spent all day every day
out in the sun in the summer, which I do
not recommend, also because skin cancer is a thing and
we have to be careful of that, and then you're
probably wearing sunscreen and that's diminishing the amount of UV
rays you get that can convert to vitamin D.

Speaker 1 (26:18):
All these things.

Speaker 2 (26:19):
You cannot get enough vitamin D in the summer to
make up for the fact that you're not getting it
in the winter. So for that reason, I don't necessarily
need to know someone's levels to at least start them
on some sort of dose of vitamin D.

Speaker 1 (26:31):
I still want to know.

Speaker 2 (26:32):
Their levels so I know if I need to increase
that dose or if we need to do something a
little bit more aggressive. But to me, starting anybody on
a two thousand IU dose of vitamin D shouldn't be
a problem.

Speaker 1 (26:46):
Yeah, that's kind of how I approach it. With like
the two thousand I'm like, I'm not as worried. It's
just like where we do, like the mega doses or
higher dosage you know, mainkes me fearful of, like for
hypercalcemia and things like that. So that's where I'm like,
maybe just get a baseline if you can, yeah, one
hundred percent.

Speaker 2 (27:04):
If you can't, like if you can do any testing
on a person, on yourself whatever. Like I'm all for
gaining more information, but I think it's taking things into
context and making a decision based off of things outside
of just the test results. Could you know, at least
get somebody started earlier. But yeah, the mega doses, Like,
I don't even I actually this year got our players

(27:27):
off of the mega doses that we used to do
fifty thousand I used once a week, and this year
I was like, look, there's more and more research coming
out about how that is not the most effective way
to impact their vitamin D status, and especially when they
come off of that in the summer, because they scatter
to the wind and then we don't see them for
like four months, right, and then they're not having vitamin

(27:47):
D besides what they get from the sun. I'm like,
I think we should do daily And now that's my
responsibility to like give them daily, But I think it's
to me, it's a it's a more it's a more
longevity kind of approach than just a band aid of
vitamin d Yeah.

Speaker 1 (28:04):
Well play it.

Speaker 2 (28:04):
I like that.

Speaker 1 (28:05):
No, And I think you make a good point too, Like,
even if you are eating like fish often, if that
is a staple in your diet and you have the
means to access that, you still may need the omega three.
So I think that is a good reminder too. And
when that I certainly forget about sometimes, So I appreciate that.
Is there anything else that comes to mind with either

(28:25):
supplements or like key nutrients that you want to see
for longevity or do we kind of hit the majors already?

Speaker 2 (28:33):
I mean, the only the other one that I would
think is important to mention.

Speaker 1 (28:38):
And I'm not just doing this.

Speaker 2 (28:39):
Because I work with the company, but it's working with
Timeline has made me this much more aware of this
nutrient called eurylithina, which is actually found in polyphonolic foods.

Speaker 1 (28:54):
So plug back to.

Speaker 2 (28:55):
What we were talking about, the micro nutrients and they're
important for longevity. There has been some research that's postulated
what makes polyphenols like so great for longevity, and one
of the things that has hypothesized is this nutrient called
euro lithin a, which is basically what happens when the
gut converts polyphenols like in the body. The problem is

(29:20):
that a lot of people's, most people's like two and three,
two out of three people cannot make that gut conversion
to give any meaningful quality of your lithina specifically.

Speaker 1 (29:30):
And that's not to say you can't.

Speaker 2 (29:31):
Get fiber and other vitamin benefits from eating those foods,
but this specific nutrient you can't get as much of from.

Speaker 1 (29:40):
Just the foods.

Speaker 2 (29:40):
And so that's why that's where the supplement comes in
and where it impacts longevity.

Speaker 1 (29:45):
Is in mitochondrial health.

Speaker 2 (29:47):
So for your listeners, if you can pull back to
the depths of your high school biology class, you've probably
heard mitochondria are the powerhouse of the cell. I actually
asked this to a player the other day because I
I want him on this supplement and I and I'm
a big proponent of like I could sneak this in
your smoothie or I could tell you about it and

(30:08):
make sure I have your consent, and I'm definitely.

Speaker 1 (30:10):
Its consent side. So I'm like, listen, I want.

Speaker 2 (30:15):
You want to sell your health nutrient and he literally goes,
I don't even know what you just said to me,
And I'm like Okay, do you remember did you take
high school biology? He's like, yes, Okay, do you remember
the mitochondria.

Speaker 1 (30:26):
He's like, oh yeah, I do.

Speaker 2 (30:28):
I'm like, okay, this supplement helps the health of your mitochondria.
So for your listeners who might want to go a
little bit more in depth than my NBA player, your
mitochondria are the not only like where all energy is made,
like meaning ATP energy, like the energy that we use

(30:49):
to do everything that we do, is coming from the mitochondria.
Your mitochondria are also like the jumping point, the end point,
the middle point, just the filter first. So many different
physiologic processes, and I could think of at least ten
chronic disease states off the top of my head that

(31:09):
have been whittled down to the question of is it
just all based in mitochondrial dysfunction? Is it these mitochondria
that are becoming problematic over time that are causing these
issues like Alzheimer's, glucose control, so diabetes, like a lot

(31:31):
of a lot of non like impact triggered type issues,
non genetic issues. So where the nutrient comes in is
it helps the mitochondria recycle themselves, which is a natural process.

Speaker 1 (31:42):
We already do.

Speaker 2 (31:43):
It's just that that natural process becomes less efficient as
we age and as we incur stress, whether that be
emotional stress, physical stress, environmental toxin stress. Your mitochondria can't
recycle themselves as well, which means the gunk kind to
build up. And if you've ever left a full bag
of trash sitting in your kitchen for overnight and then

(32:06):
you wake up the next day and like everything smells
like trash and it just everything feels trashy, Like, imagine
that bag of trash is your dysfunctional mitochondria that just
hasn't been recycled. Your cells really kind of react the
same way, and it's just a it's it's a it's
a decline over time. So you're lit an a helps
take out the trash to make room for fresh mitochondria

(32:30):
that can do their job at a higher level.

Speaker 1 (32:33):
That is fascinating and that is one that I do
not know a lot about. So thank you. And the
first question that came to mind too was have you
seen in research or is their research on performance over
time with this so not necessarily performance over time, So
there is there are clinical trials published in adult populations.

(32:53):
There's one in older adults.

Speaker 2 (32:55):
One in middle aged adults, actually a couple of middle
aged adults that have shown increases in muscular strength and
muscular endurance, as well as for the older population, improvements
in like six minute walk distance, so a really like
quality of life improvement for these older populations. There is
a study currently in review in elite athletes that was

(33:17):
done with Louise Burke's group at the Australian Institute of Sport,
so that one the primary benefits were seen actually in
the reductions and inflammatory markers like CRP and AISLE six
Actually I think it was ck not. It might have
been Aisle six to two off the top of my head.
And then actually the athletes reported feeling the workouts were easier,

(33:38):
so their rates of perceived exertions went down with supplementations.
So I thought that was super interesting. And these are
elite athletes, like we're talking VO two max is, Like god,
what was the minimum like sixty something like these male runners,
Like it was crazy, and they were training at altitude
like elite elite athletes, and they still saw, you know,

(33:59):
aduction in inflammation which I didn't even mention before, Like
the mitochondria are in many ways kind of a control
room of inflammation in the body.

Speaker 1 (34:10):
I mean that is fascinating, Like, I want to read
more about this. Right after this, I'll send you the papers. Yeah, fantastic,
So thank you. I think everyone's going to be very
interested in this. Is it time for you to level up?
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(34:31):
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(34:53):
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(35:15):
Let's do this. And you mentioned inflammation too, which is
something you know. I had questions about for sure, but
I just want to make sure that I asked all
the questions about that. So yeah, so with the mitochondria
and also with the ATP that you mentioned. With this
is that creatine came to mind, and I'm curious about Like, like,
for me, if someone asked me about longevity, I'm thinking

(35:37):
muscle mass for sure, and so obviously all the things
we talked about, the foundations, macronutrients, micronutrients, and then I'm like,
I think almost everyone can benefit from creatine, so I
might throw that in as well. So I'm just curious
your thoughts on that and just around that discussion because
that also ties into that. Yeah, I would totally agree.

Speaker 2 (35:57):
I think creating is another one that I want all
of my players on. I would have my family on
it if they would do it.

Speaker 1 (36:03):
You know.

Speaker 2 (36:04):
It's it's something that when it comes to like supplement
stacking and what to really add to somebody's like my
first or my foundation thought is always just like what
can they sustain? What can they do every single day?
That like is super easy. I think creating is one
of those. It's A it's very inexpensive. B. There's actually

(36:25):
I should put a there's decades upon decades of positive
research on right. Big one huge, very important, be inexpensive, see,
very easy to work into, Like whatever mode you want
to take it by, you could just mix it into
water and it dissolves and it's like fine. You can
put it in your coffee, you can put it in

(36:48):
your electrolyte drink. You can do really anything with it
to get it into your system every single day.

Speaker 1 (36:54):
I think that that's a big reason that I.

Speaker 2 (36:58):
Do support people taking it is because it's feasible for
people to take. And then on top of that, like
all of the health benefits. Yeah, it's even more and
more research comes out every year that like now creatine
is neuroprotective and people should you know, if you compare
somebody who was on creatine versus wasn't and both got
a concussion, like the one who has been on creatine

(37:20):
has more brain protection than the person not on creatine.
So it's like, okay, well so far there's nothing. There's
really no downside to taking it.

Speaker 1 (37:29):
I agree, and that neuroprotection is fascinating to me. That
was one thing I had to do in my dietetic
internship was a project on that, and I don't think
it was like conclusive yet, but I was like, this
is so worth watching and following.

Speaker 2 (37:43):
Oh yeah, and it's enough that I think it was gosh.
Even twenty nineteen, I remember a paper by was it
the It wasn't the ISSN, it was the IOC, the
International Olympic Committee put out a position paper on creating
and said it's not conclusive yet, but it's enough that
we recommend everybody take it exactly. Yeah, that's good enough

(38:04):
for me because I don't need to wait another twenty
or thirty years.

Speaker 1 (38:08):
You know, I'm like, Okay, it's good enough.

Speaker 2 (38:09):
I want some people feel the need to wait another
twenty thirty years for more conclusive evidence, and I'm like,
that's fine, no problem.

Speaker 1 (38:18):
Better late than never.

Speaker 2 (38:20):
But I'm going to pass you on that road of
life when I'm living to ninety two one hundred and
you're stuck back at eighty because you didn't start earlier.
And I mean, I like having conversations with those people
because I'm like, what are your barriers are, what's your fear,
what's your your conflict about doing this? Like, let's talk

(38:41):
it through and at the end of the day, if
you don't want to do it, like no skin off
my back.

Speaker 1 (38:45):
Fine. Yeah. It's almost like I've had conversations very similar
to this. So we're talking about thinking of some of
like my stronger you members of like it's very admirable
to me to want everything to be from food, Like
I think that's a great goal. But then to all
the listeners hearing is like, we're kind of contradicting ourselves
a little bit. We're really not, because what we're saying

(39:05):
is like, yes, get everything like through food. However, there
are really great evidence based supplements that can help support
you in your nutrition goals and longevity. And so I
think that's the headline, Like we're not trying to be
contradictory to what we're saying, but like it is admirable
when people want to do this, And I'm like, yeah, like, well,
what is the barrier is because you're trying to be

(39:26):
really natural? Is it because you think that it's something synthetic? Like,
let's have this conversation and maybe dispel some of your fears,
because I do want them to understand that there is
some really great evidence based supplements and then there's some
that I'm like, yeah, that's just an Instagram one. Right now,
you don't need to worry about God every day there's
a new one. Yeah, hell me. So that was one

(39:47):
of my questions for you. Are there some that you're like, guys,
we do not know enough. I mean, we want to
shame anybody, but some that you're just like, oh my gosh,
this isn't doing what it's saying it's doing it like
anything that comes to me mind lately.

Speaker 2 (40:01):
I would say, no specific supplements, there's always there's a
hand few.

Speaker 1 (40:05):
There's a handful.

Speaker 2 (40:05):
Floating around that, like some very reputable companies make and
have products for and that's completely fine. But I think
pushing the narrative of like you're going to see this
benefit in the athlete population, I think that that's a
stretch because to my knowledge, a lot of these things
don't have the research to support that and not say
there isn't research in other populations that's beneficial. But don't

(40:28):
talk to me unless you've come out of mouse studies,
because if there isn't a human clinical trial on the products, like,
don't talk to me or talk to me.

Speaker 1 (40:36):
After about that. Yeah, can you say more about that
from people who may not know as much.

Speaker 2 (40:41):
Yeah, yes, So the way that supplements are research, the
way most things are research, actually can begin in organisms
as small as just cells, but then like we're talking
about like actual tangible things like worms, is usually where
it starts, and then that progresses into mice, into rodents,

(41:02):
and then into humans. And that's kind of like a
typically a safety measures, especially in the supplement space. It's
a way to test like, well, you can buy mice,
you can buy mice, you can manipulate mice, you can
do whatever ethically almost whatever ethically, and test the products
and get physiologic results that are parallel to physiologic results

(41:25):
you would expect to see in humans. The problem is
is that the way a lot of these research papers
get manipulated in the media is saying things like, you know,
this nutrient that was found in oats comes to mind,
is harmful to humans, and da da da dah. But

(41:46):
then it's like, okay, well is it harmful to humans
or is it just harmful of the mice? What dosage
is because like a dosage of that for a mouse
would have to be fifty million times as big in
a human to have the same effect, So like, what
are we talking about here? So I think I think
that's where things really get messy is if people don't
translate things accurately, and that's just because media likes to

(42:07):
be sexy and like, you know, click.

Speaker 1 (42:09):
Baity and ye that. Yeah, I think I just saw.
I think it was maybe so. Christina Chew, another registered dietician,
just posted something that was really helpful. It was like
talking about I think something about the food dies and
how we'd have to drink three gallons of certain ones
of these dies and it's like, yeah, we're not drinking
three gallons of those daily. So that's just an example

(42:32):
of like totally fine if you don't want the food dies,
I'd respect that. Is just also understand that, like the
data is showing three gallons per day, and a.

Speaker 2 (42:42):
Lot of people forget that the dose makes the poison.

Speaker 1 (42:46):
Yeah for sure. It's it's in the.

Speaker 2 (42:48):
Same way that you know, water great for you, necessary
for life, too much of it will kill you, Like
the dose makes the poison and everything.

Speaker 1 (42:58):
Yeah, while I love this conversation, I think it's really helpful,
and I'm curious for thinking about like nutrition related actions
when people are listening to this and thinking, Okay, well
I'm doing things pretty well, but like what are like
two to three things that would be good actions that
someone could take that are nutrition related for longevity and

(43:20):
prioritizing that.

Speaker 2 (43:21):
If I could add in like nutrition and exercise related, yeah, of.

Speaker 1 (43:26):
Course we love that.

Speaker 2 (43:27):
I would say, I would say have a have a
self check moment and say, okay, am I am I
doing these things?

Speaker 1 (43:33):
Am I?

Speaker 2 (43:34):
Am I exercising on most days of the week? And
does that exercise include some sort of resistance training? So?
Am I lifting something heavy and putting it down like
building muscle?

Speaker 1 (43:47):
Right?

Speaker 2 (43:47):
That's from the exercise piece. That's good enough. If you
aren't already doing that, then start there. If you are
already doing that and you want to increase that, cool,
talk to a licensed professional about how to do that
from whatever starting point you currently are. But exercise is
number one from the diet perspective. I go back to

(44:10):
the three different colors on your plate.

Speaker 1 (44:12):
I think that's.

Speaker 2 (44:13):
The most actionable, easy, sustainable way that I've ever found
to explain how a client should eat, because I think
it's something that is obvious. You know, most people know colors,
and I mean unless you're a colorblind that have a
friend help you out. But then you if you can

(44:35):
do three or more colors, you are most likely getting
a good amount of nutrients and then from there, the
more colors the better, Like I love nothing more than
a full rainbow plate, and so it's it's kind of
it's pushing towards that goal, but starting with at least
three different colors is really just the easiest way to
think about it. And then I think take care of

(44:55):
your your mental space. Like you know, stress is not
just physical, and it's emotional, it's social, it's all of
these things. So you know, self care is necessary, care
for others is necessary. I think if you can master
kind of those three realms, to me, that's long devity.

Speaker 1 (45:16):
Yeah. I love that. The social element too, I think
is getting talked about more now, but it was for
a long time really overlooked because we know that the
social piece is so important and that's why, like community
is so important. However you find community or connection, I
think that's huge.

Speaker 2 (45:33):
I think food is a huge way to find community
and connection.

Speaker 1 (45:36):
I do too, like the OG way. Yeah, yeah, exactly,
like sharing a meal like all these You know what's
interesting is we were just talking about holidays for another podcast,
and it's so it's just eye opening, Like whenever you
talk to anybody, no matter what ethnicity, religion, background, everything
comes down to sharing a meal, the food traditions, and

(45:58):
it's like, yes, this is so like obvious, but yes,
it's exactly like we're sharing a meal and sharing food together.

Speaker 2 (46:05):
Yeah, people forget that food is not just sustenance like
I mean for athletes, it's fuel for what you do,
for family, it's it's time to be connected for a community.
It's time to you know, share space, share ideas, help
each other all these things. Like food has so many

(46:25):
different facets and that's I actually find it such a
privilege to be knowledgeable in food related things because I
think it's such a personal experience that we all have.
Like there are very few things that every human on
earth does, and eating is one of them. And I
think it's such a connecting point between people. So to

(46:48):
work in a space where I'm like promoting healthfulness in
something that means so much just so many people, whether
people realize.

Speaker 1 (46:56):
It or not, I think can be like a really
beautiful thing too. It's like very much I think about
like nutrition and food is like you see a lot
of people's values and like what's important to them through
their food choices as well. And like you said, whether
they know it or not, but yeah, I think that
is really special. I'm curious too. This isn't a really

(47:17):
great pivot, but I'm curious, like what you're excited about.
It sounds like, you know, with the work that you're
doing with Timeline for example, like are you excited about
any emerging research or things that you're kind of watching
or just us to be aware of, you know, in
the future for longevity or this precision nutrition space. Yeah,
I do think.

Speaker 2 (47:37):
I mean, I know Timeline is like doing some really
incredible research in the medical space and the consumer space.
Like it's I am very excited for that, So I
encourage your listeners to look into that. I think timeline
nutrition dot Com is there's a lot of blogs and
it's very easy to read, easy to navigate. Definitely encourage that.
I think what I'm the most excited for, and kind

(47:59):
of of what I mentioned previously is what I kind
of expect to happen is this. I don't know if
I call it a explosion because I don't think it's
going to be sudden, but an increase in people seeking
personalized medicine. I'm seeing it even in places that like
my PhD advisor who lives in Podunk, Michigan, is telling

(48:21):
me about his concierge doctor, and I'm like, that's amazing, Like,
I'm so glad that that is a resource available to you,
because I find it so necessary for people to have practitioners,
to work with practitioners who listen and look at them
as if they are an individual and not to just
make an assumption based off of your age, your race,

(48:43):
your sex and all these things, and like come up
with quote unquote solutions that match those parameters. So I
really think that the nutrition space is going to go
further and further.

Speaker 1 (48:55):
In that direction as time goes on.

Speaker 2 (48:58):
And that was part of the reason I did this
certification that I did, because I was like, I'm already
being faced with these questions, so like I need to
have a good understanding of what's going on, and I'm.

Speaker 1 (49:08):
Excited for it.

Speaker 2 (49:08):
I think it's I think it makes our jobs a
lot harder, I'll tell you that, but in a good way,
Like to individualize everything is tough, but I think it's
worth it.

Speaker 1 (49:20):
Yeah, definitely. I think when you work one on one
it's a little more like achievable too. It's harder supporting
like a team or a group like you are, like
when we're just kind of moving really fast, but I
think you do it well, like when you're with one
on one, you know, connecting with them. I'm sure that
happens really naturally, which is nice. Yeah, And I do
think too.

Speaker 2 (49:39):
That brings me to a great point that like I
want people to be just like aware of where you're
getting information from because it is so hard for these
practitioners to work with everyone all the time unless you're
in a one on one kind of private practice, which
is fantastic. Just be aware of what's being put out
on social media, you know, look at the sources. If

(50:02):
this person doesn't have some sort of nutrition credentialing, like
maybe get a second opinion or like or keep your
eyes open to more sources of information.

Speaker 1 (50:11):
And don't take something.

Speaker 2 (50:12):
That one person says as you know, Bible, like don't
take everything I say is Bible fact check me. Look like,
go go do your own research and just try to
be I don't know, smart about it, intellectual about it,
because I think that I don't want people to get
taken advantage of because they're like, well, I really want
personal nutrition and I share personal you know, medicine, I

(50:35):
should work with this person, and then you know, I
don't want people to get taken advantage of just because
they don't know what's going on.

Speaker 1 (50:40):
Yeah. Absolutely, Like have some discernment between like what you're
in taking on TikTok or Instagram, and like pair it
with what else you're hearing, because yeah, I'm there's a
lot of conviction in these videos that I see and
I'm like, wait a second, I'm like, is this right,
And I'm like, oh my gosh, no, it's not. It's
not right. Like so it's like it makes me pause

(51:01):
sometimes with how much conviction and like certainty people are
saying these scary things with like taking their shirts off
and yelling in the grocery stores, which I don't recommend
watching those videos, but ID not with those people. Oh
my god.

Speaker 2 (51:16):
I've always wondered what I would do if I encountered.

Speaker 1 (51:18):
One in the wild. I feel like, do that, Emily.
We should just like go and do our own version.
Oh my god, could you imagine two women yelling in
the grocery store.

Speaker 2 (51:30):
I'd just be over in the produce like apples.

Speaker 1 (51:35):
I don't even know what I would do because I
think iering vegetables, I think. I just I don't.

Speaker 2 (51:42):
It's it's never been in me to like want to
be that influencer type, so it's hard for me to understand.
But like it's people's livelihoods nowadays, and I just I
just hope that people that the viewers are being careful
because food can hurt you sometimes if you don't know

(52:02):
what you're doing.

Speaker 1 (52:03):
If you do it like right and not in the
right way. And I think it's like something I talk
about a lot on these educations, whether it's a webinar
or blogs. It's like I want to make stronger you
members and people I work with great consumers, and so
it's like consuming that means on social media, good consumers
with their nutrition. Like I want you to be somebody

(52:24):
that can make these decisions for yourself with confidence. So yeah,
I appreciate you bringing that up too, as like a
final point, and I have to ask you too, because
stronger you is why we're here. So what are some
of the ways that you're a stronger you and your
day to day I'm assuming it's related to exercise and vegetables,
but please share with us, you know, what are some

(52:46):
wins that you do day to day for your nutrition
and lifestyle. It's totally exercising vegetables. Oh my gosh.

Speaker 2 (52:54):
No, really, like all of these things that I preach,
I do like I.

Speaker 1 (52:59):
Try to plan.

Speaker 2 (53:01):
I'm a planner, like I think a lot of people
in our you know, profession are. But I find that,
especially because of my job, that planning things out is
really helpful. So actually the only thing I actually really
plan is like my workout times, Like that's it. But
I make sure that I try to get my body
moving some way every single day as minimal as like

(53:21):
just walking to as maximal as you know, whatever I
want that to be. But I exercise, which is also
good for my mental health. And I do the three
color rule like I truly do, Like I want all
of the colors on my plate all the time. I
love fruits and vegetables. I think that that's just I
think they're the best. So it's I don't know, it's

(53:42):
super lame, but I just I do what I recommend
everybody else do.

Speaker 1 (53:46):
Oh I love it, And but lame is where it's at.
It's like the basics done well, so we get that
it's done well. No, that's such a good way to
put it. Yeah, we totally support that. Here, you'll be
happy that Stronger You just did this veggie challenge where
it was like show your servings of veggies every day
and like we have this coloring, eat your damn veggies
every day. It was very, very cute, so our member

(54:07):
base really liked that. So it's definitely a doctor Werner approved.
You can have it for that one. Thank you well,
thank you so much for your time, and we love
to hear you know all of the things that you
have going on, and we hope that will have you
back on for another educational chat because this was really
fun anytime. I love this. Thank you for listening to

(54:32):
Stronger You Radio. For more information about how you can
get started with a Stronger You coach, visit stronger you
dot com or click the link in the episode description.
As a special thank you for listening, we have a
Stronger You discount code just for our listeners. Use the
code radio fifty at checkout for fifty percent off your

(54:53):
first month of coaching with Stronger You. Tune in next
time for more health and nutrition conversations.