The Livy Method Podcast - Secondary Supplements with Dr. Paul Hrkal - Winter 2026

Episode Date: February 11, 2026

In Part 2 of Gina’s conversation with Dr. Paul Hrkal, they explore why the scale can stall even when someone is doing “all the right things,” shifting the focus to gut health, food sensitivities, and inflammation as key factors in weight loss resistance. Dr. Paul explains how past infections, ultra-processed foods, medications, and even aging can disrupt the microbiome and impact hormones, recovery, and digestion, leaving people feeling bloated, fatigued, and frustrated despite their efforts. Together, they challenge the idea that feeling uncomfortable is just part of getting older and reinforce the importance of getting curious about what your body is trying to communicate.Where to find Dr. Paul:Instagram: @drpaulhrkalwww.paulhrkalnd.com If you are in the Winter 2026 Support Group, you can check out the full video here:https://www.facebook.com/groups/livymethodwinter2026To learn more about The Livy Method, visit livymethod.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livy and welcome to the Livy Method podcast. This is where you'll have access to all of the live streams for my 91 day weight loss program. With a combination of daily lives, guest expert interviews and member stories, there is something new almost every day. Miss the morning live? Want to re-listen to one of our amazing guest experts? Well, this is the place. This podcast is hosted on ACAST, but it's available on all podcast platforms, including the one you're listening to right now, Spotify, Apple, and Amazon music. We're focusing on sustainable habits, not quick-fixing.

Is it an opportunity to get curious? We're here, help people get to their health goals. One piece of time, we're available and bail up and bail off. Part two today of our conversation with Dr. Paul Harkle. If you missed it yesterday, great conversation. You're going to want to check that out. It's now in the guides in the app, Facebook support group, and available as a podcast.

Hi. Hey, good morning. Long time to see. I'll talk to real fast because one, I want to get into it. And two, I ran around trying to find all my secondary supplements. I mean, that was really supposed to be the focus of the conversation today. But I want to continue the conversation that we had yesterday. Let's try to do something that's really hard for the two of us to try to do two things in one little 30-minute show.

So let's dive right into it and continue on with those four main reasons the weight won't move. Yeah, your weight slower to move, right? So we talked about inflammation yesterday. Touched on a little bit of hormones, insulin resistance, and whatnot. And today we're going to talk about food sensitivities and gut issues and how those also factor into, it's really inflammation. It is. So if you have gut dysfunction, Gina, you know, you've heard of terms like leaky gut. That is a thing.

That doesn't mean that everyone that has gas and bloating is leaky gut. It's important to understand that. Yeah. But things like food sensitivities, history. of eating lots of ultra-process food, certain medications, for example, like Advil, well-known to cause more intestinal inflammation. In fact, it's one of the main reasons that people can't continue with taking the stronger medications that are for anti-inflammatory effects like neproxin, for example. So they are often given with an acid blocker to try to protect the stomach.

So that's something that can also disrupt a gut function. History of past infections. I see this a lot. I have patients coming in saying they traveled overseas. They went to Portugal. I have one patient last week. Went to Portugal. You know, him and his wife were doing the Libby program. And then they got some sort of like gastrointestinal issue. And ever since then had tons of bloating.

Never had this before. And so now we're starting to look at, okay, so did that bacteria or virus or maybe even a parasite, did that kind of have longer lasting effects? Because there is such a thing as post-gastrointritoriolitis. this food sensitivity syndrome, meaning like you can actually be sensitive to things that you weren't previously and now that you are. So these are all different factors that can contribute to having a dysfunctional microbiome. And then people don't think about that, how that's affecting their, they're just thinking, well, I'm eating all the things that you say I'm eating,

but not really taking account how they're feeling and feeling bloated and gassy and or their appetitis affected. They're either really hungry or not hungry at all. And I think, I think that might stem from people just feeling crappy as the norm. Yeah, that's, that's, that's a good point. I think we kind of take for granted and we forget what actually good health is and feeling well. And we kind of assume like, you know, I thought everyone just was farty and gassy, you know, all the time.

And maybe, you know what, I'll take that back. It's, it's the all the time thing that people may be a little bit more keyed into, but it's the, well, you know, three or four times a week, you know, after a certain meal, I just like don't feel great, but whatever. That's the way I was since I was 20. And you can kind of get away with things when you're younger, Gina. But as you get older and your hormones change in metapause, our bodies are not as forgiving when it comes to, you know,

doing that 5K run that you used to do, no problem. Or maybe eating that food or here's one that I'm sure a lot of people resonate with. Alcohol. We've talked about this so many different times. You know, I just don't handle alcohol the same way anymore. No. So many times I hear that. And that's a perfect little case of your body just doesn't do well with toxins and unhealthy

things like it used to. We're just kind of just kind of allowed you just like maybe to roll that wave and now you're feeling it. Well, that's me. I have, you know, a few drinks here and there over the course of the week. Not a lot. But, you know, a glass here, you know, beer there, whatever. I add any kind of processed foods in there like some chippies, some deep-brived food.

And my belly is so bloated and I just feel full and I just, and my weight goes up. Like it's, and it lasts, it takes me about a week for it to calm back down. I have to work really hard at that. I don't know, thought it was menopause or just stress or, but it's just that you're telling me it's just age, really. I think, I think there is something to just as a person gets older, their body's ability to recover goes down. it's not asked. Now that's not to say that, you know, oh my gosh, you know, let's put our head in the sand because,

you know, it's age. And that's the typical cop out I hear from a lot of family doctors is like, you're just getting old. You know, don't worry about it. You know, you've got to live with being 20 pounds, 25 pounds overweight. Just deal with it. No, we don't accept that. But there are some realities that anyone that's over 40 years old realizes that they just don't bounce back as much. And that's just the reality of us living in this world where we have both physical, chemical, invisible, electromagnetic, chemical, all these things that are kind of, quote unquote, stressing our body's organism. And that is an accumulation of things over time. You know, I want to just bring up one important thing that you kind of touched on,

where you kind of say I have a little chippeys, I have a little bit of alcohol. I've noticed in the last 15 years of my practice that sometimes it's the combo of things that kind of gets you and puts you over the edge, where maybe you can handle a glass of wine with. dinner and that doesn't throw you off too much. But if you then have that piece of cake after and then you have another glass, well, you know, let's have a nightcap. And it's not like it's like, oh my gosh, I have 10 drinks. It's like I had two drinks, but then I added refined sugar. Sugar is the ultimate turbocharger for negative outcomes. So if you have a little reflux, you have a little

gas emboating, maybe you're a little sensitive to dairy products. We talked about food sensitivity yesterday. And the addition of that sugar piece just really amplifies that negative effect. And so, you know, there's something to maybe a combination of things that kind of contribute to the way that a person's feeling where maybe in isolation, they can handle that one thing that's off plan. Something to think about when we're kind of, you know, going along our routine and on plan, but then when we fall off plan, how many different things do we incorporate into that kind of falling off, that might be what really is driving the lack of weight progress. Okay.

Before we get into stuff, I want to talk about sugar. Like how detrimental is sugar when it comes to losing weight? And what and how much or how often? All right. Let's unpack that multi-layered question. So again, inherently sugars found in things like honey and maple syrup and coconut, fruit, you know, it's not like sugar is something that our body doesn't like or doesn't actually use as fuel because it does.

I think really it becomes a problem when we put it in the refined form. So having a little bit of fruit, absolutely no problem. You have that every day as your fruit snack. I think the type of cane sugar and then the process glucose, fructose that sometimes is added into so many things like sauces, ketchup, little things. things like that. And I do notice there's a difference, Gina, between the two of those types of sugars, so real kind of more processed, even as far as the artificial stuff. And so that's just based on a purely caloric, metabolic front. Then there is, you know, a sugar as an amplifier,

because sometimes, you know, we can handle a little bit of natural sugar, but as soon as we add a little bit more, let's say, I had that mixed drink, you know, and then I have, let's say, a rum and coke or something like that, that really puts me over the edge. It's the combination of the alcohol and the sugar. So I remember that that kind of negative synergy, sugar is a huge amplifier. And then lastly, I think sugar really is a challenge for people that struggle with cravings. People that struggle with following the plan diligently. Like you really don't fully know how good you're going to feel until you go at least three to four weeks of zero sugar.

And I mean like zero sugar. And if you keep having, well, I have a little bit there on the weekend, but it's natural, it's honey or it's, you know, it's still going to keep you wanting more and you're going to be challenged throughout the week, even days later, in terms of overeating. The research is very clear that sugar, artificial sweeteners, and even those natural sweeteners like stevia or monk fruit, they can negatively impact that microbiome, again, back to the gut. And that microbiome plays a key role in producing these hormones, local and systemic, that keep us craving and wanting more. So we're more bug than human. And this is one of the roles of the microbiome plays. It takes a while for your body to kind of like recover because I know whenever I stop drinking,

I don't really feel an impact till like around week 9, 10, 11. Like that's where I really notice a difference. Let's, should we go into food sensitive, cover food sensitivities and gut issues? So, you know, this is where people might be sensitive to something like gluten. It's in everything. And they're like, well, I don't really eat a lot of it, but they're having bits and pieces. Or a dairy, obviously, that's another big one. And people go get those tests.

It's always the same thing. Eggs and almonds and all of those. Like, to what extent is a food sensitivity affecting someone's weight journey? How would they know they have this? sensitivity and then what do they do about it? Just cut it out completely or can we work to strengthen our digestive system? Yes. So the short answer is yes, you can become less sensitive to things. I think a lot of times stress is a massive amplifier to your digestive symptoms in general, including your reactivity to food. I think when you have little bits and pieces, remember,

the immune system has a memory of things that you eat for three months. So if you, you know, I only have like pizza, you know, every second week. Well, that's like resetting that inflammation cycle each time. So it's not just like I'm good most of the day, most of the weekend. And on the weekends, I'm kind of off the train. I see a lot of this, especially in subsequent programs after the first one, second, third, fourth. People are like, I'm kind of sick of hearing Gina's voice sometimes.

And I know, I know all the things. And I know what she's, Dr. Paul is going to say. But you know what? I just want to have my pizza and I want to have my cake. but I'm good during the week. Maybe you need to actually go 100% and avoid it. And you mentioned something about testing. So I think there's two ways of evaluating food sensitivities.

First of all, do you have any sort of symptoms that could be related to food sensitivities? And a lot of people just think those are gut symptoms. So those are the good first sign to look at. So gas, loading, changes in stools. If anyone has IDS, 100% food sensitivities have been linked to that. But it could be other things, Gina. It could be, I mentioned last time, things like hot flashes and vaso motor symptoms and menopause, sometimes even mood issues like getting fatigued mid-afternoon for no reason.

You know, you're good rest of the day. There's a lot of other symptoms that don't really are traditionally associated with food sensitivities. And so when we do testing, it gives you a good place to start. So my testing has come a long way. I'm now using really, really specific labs that really are sensitive at picking things up because you can read online. And there's a lot of negative stuff about food sensitivities, too. They're saying it's not evidence-based. They're looking at old technology that was put out decades ago.

And yeah, I used to use that because that's all we had. And it was always dairy and cranberries and almonds. And that's it. No, those days are gone now. Yeah, okay. Or you can actually do an elimination diet, which is like, let's take. take, let's guess. And this is like a guessing, best guess. So let's take the usual suspects like dairy and eggs and gluten and eliminate them. But I honestly find that's the hardest one because

that's just really not personalized. So I don't really go down that path very often. Yeah. And sometimes they can have a delayed effect too, right? Like you can eat something and not really notice until a couple of days later. So if someone does think like, you know, oh, I'm sensitive to gluten, but they're still having it anyway, which many people do. How is that, how is that impacting their for their body to focus on fat loss. Back to inflammation. So it's keeping you low grade inflamed. I had a patient this last week, long-time patient of mine.

You know, she was told by another provider, you got to be gluten-free, you got to avoid dairy. And it was just based on like, you know, just in general. Yeah. We did food sensitive testing with her because she had some long-term gut issues, also really fatigued. That was the one issue that she had. And we found it was almonds.

And she was eating almonds every single day. And gluten actually didn't really. come back that high, neither to dairy. So this is a perfect example of, I believe, in personalized medicine. And sometimes you yourself can be the best barometer of personalization where if you start getting really curious and really mindful about what you're eating, maybe you can actually pick up. You know what? Every time I eat popcorn, I don't feel good the next day. I've had some people say that. That's me. You mentioned the thing about alcohol, Gina. That's another one. But you really don't fully realize that unless you really get mindful and really get observant about the way you feel.

Because a lot of times people just go through their lives. Like you said, well, it's kind of normal to feel like weird after going out to eat. No, like what actually could it be? Yeah. Let's do that. This is why like every day you wake up, you should look better and feel better than you did the day before, especially when you're like intentionally following a program like this. And if you don't, you should be able to track it back to why. Well, I had a stressful day. I was up late. I indulged in this or whatever. Or in the moment, if you're using the app and you're and you're ticking off the foods,

the components that you had for your meals, you can also make notes about how you feel as well throughout the day, which can be beneficial. Let's talk about, let's talk. Oh, Sakai. It's so easy to get sidetracked. Elimination, Candida, all of that. Oh, my goodness. Okay.

Can I just say one thing about that? And then we can just, I think, put it to bed because I think we should move on to hormones. All right. There's one other factor if you're experiencing chronic gut issues that maybe it's not food sensitivities, maybe it's not just leaky gut. Maybe it actually is an imbalance of your microbiome. And I kind of touched on that like with a post gastroenteritis. It could be a fungus. It could be a parasite. You're hearing a lot about parasite online. Like it's like parasites or everything and look at what's

in your poop. And yeah, it's like a big thing right now. I'll just tell you right now, I do a lot of parasite testing, it is way overblown, in my opinion, that parasites are the root cause of absolutely everything. So I don't think that is the case. And based on my clinical experience, I could be wrong, but that's what I've seen. So don't think it's right away a parasite. But if you have chronic gut issues, go see a naturopath, go try to get figured out because you can do stool testing that'll tell you good bacteria, bad bacteria, too much or too little. Do you have pathogenic bacteria? And do you have those little opportunists like can Andida that may just have flared up and because you had antibiotics in the past.

These are tests that you can personalize. And I think that's the best way to figure out dysbiosis. And is that like you can test your gut microbiome? Is that like a poo test? That's what does that? That's right. Yeah. And you know what?

You can find stuff online. And I don't think that that's really great because what they do is they just basically say, this is what you should have in your gut. But they're missing the actual ones that are pathogenic. You can't test for those in like just a direct-to-consumer test. You actually have to go through a health care provider. And then we sit down for an hour and we go over it and personalize the treatment plan to you. In my opinion, it's not as simple as like doing a poop test, sending it in for $150 or $200.

And then they say, eat a healthy diet. Well, you're doing that already on the Livia plan. That's right. Don't need to do that. No, that's a waste of money. Okay. So does this go back to our first set of supplements with the probiotics, prebiotics, digestive bitters? Yeah. So I love that you brought that up. If you're not in your head after we've been talking here for the last 20 minutes and saying, okay, you know what, I have some gut issues or I've had some gut issues in the past. Maybe this is an issue. Start with the basics. Follow the plan, eliminate sugar 100%. Do it for three to four weeks. See how your gut feels. While you're doing that, incorporate the foundations, bitters before every single meal. 30 drops. In 11.

bit of shot glass of water. Yes, it's like Jagromyster, except without the sugar. And you drink that, that's going to help with your own digestive juices and pancreatic enzymes and stomach acid. That's going to help break things down better. Probiotics, hit and miss, but a general broad spectrum probiotic for digestive function can sometimes be very helpful for people with IBS. I have it as part of my foundational five. I know you do too, Gina, because I think the research is strong enough to suggest that we are under a lot of stress and probiotics, one of the things that continues to come back up in the research is that they help decrease the negative effects of stress on the gut microbiome. So think of it like an insurance policy for your gut.

It keeps your gut happy while the external environment is chaotic. Prebiotics, I think, are even better because they are fertilizer for your gut. But if you have dysbiosis, one of the key signs that you may have this, meaning an imbalance of the good versus bad, is if you actually have negative symptoms after trying a probiotic, or you feel worse after taking a prebiotic. So if you feel worse after a pre or pro, that should be a little cue to say, got to go see that ND, figure out my gut issues, because something's going on. Because that's like basically feeding the bad ones and they're kind of causing symptoms.

I think that's a good place to start. Okay, good. And, of course, people are asking about those things. So all of these things that we mentioned were the digestive bitters, probiotic pre-bog, in our first supplement post that we posted week two of the program. So you can go, it's in the book, it's in the guides, it's in the app. You can just search up supplements. And yesterday we posted our secondary.

This is I found really interesting, right? So people are watching this or having a hard time with their weight moving. And when we bring up some of the basic supplements, they're not familiar you're with them, right? And I know kind of in hindsight, it's really easy to look back. Right. But this is sort of everything, we, Dr. Paul and I do not want anyone spending more money than they need to or taking anything that they don't need. So the supplements that we talk about are so foundational, so basic that if you are deficient in them, they can cause issues or they

help with known things like food sensitivities, gut issues, which we know can impact your body's ability to focus on fat loss. So all that information is in the app for you. Yeah. Yep. So the secondary supplements, which we're going to talk about now, build on the primary ones. All these supplements are, you know, people come in saying, I take the ones that you recommend. Okay, hold on here. We're not recommending you have to take all this. We're just saying, if you're looking to level up your weight loss journey, here are some strategies from a nutrient perspective that makes sense. I'm doing a webinar this coming Friday all about nutrient deficiencies and insufficiencies. A lot of people, have questions. And we kind of touched on this in our actual first conversation where skeptics are like,

do you really need to take this stuff? I think there are cases to be made that most people, even in the developed worlds that live in the supermarket culture, they're still not getting adequate levels or sufficient levels of some of these nutrients. So I'm going to break that down a lot more this Wednesday. We'll give you the link to that later. But I think that people need to understand this is what I shared the first time is that these are building blocks for you in your weight loss journey. When you're asking your body to detoxify and lose weight, it actually needs more of some things like B vitamins and omega-3s to regulate inflammation. These are strategic things that are going to support you in that process.

Is it going to help you burn off 20 pounds? No, but there's nothing like that really in the supplement world. So these are supportive things. I was watching someone talk about supplements yesterday. And there's a lot of talk because of women's hormonal supplements because of menopause and all these different concoctions. And now there's this anti-supplement movement. And I think when people are talking about that,

they're talking about all these different concoctions, people selling you this menopause cure or whatever that is. And again, like we're talking super foundational basic, right? Like a good omega-3, vitamin D, magnesium, those type of things. And to Dr. Paul's point, secondary ones are sort of, And now that you're putting this kind of time and energy into helping your body be healthier can be beneficial along with everything else that you're doing. We were at, speaking of women, we were at an event at Revolution, her, and Dr. Alinka was there.

And I asked her, sort of what was the top thing that she would suggest to people. And she talked about adaptogens. Yeah. So we're all like, hug us up. So adaptogens are on our secondary supplement list. Do you want to start with those? Adaptogens. Yeah, sure.

I love adaptions. And that's actually a good little dovetail with the hormone conversation because, you know, I think probably the biggest thing that I've learned of the last five years for the people that are they having a slower time losing weight is that there's always a degree of stress that's in the background. And sometimes it's in the foreground. You know, I had a patient on Monday where, again, just like they're laying off hundreds of people at work.

They have trouble with their teenage kids. and, you know, like they're frustrated. They can't lose weight. But then they have this like elephant sitting on them metaphorically that, you know, again, your body is trying to deal with something that's really close to the threshold of can I deal with this? And that's the recipe for stress, Gina. It's is my perception of this problem or this issue, am I overwhelmed? Am I within my capability?

Do I believe I am or I'm not? And that belief is really, really important. is a key ingredient. So I think adaptogens, they are helpful at increasing and supporting your body's own resilience to stress. A lot of times if you dig into the research, like the one that you just picked up there, one of the herbs, the most well-known herbs in there is Ashwaganda. Yeah.

Ashwaganda has a large body of research showing that it helps with mood. It helps with sleep. It helps with anxiety. on a biochemical level, it reduces cortisol. So ashriganda would be a reasonable thing, based on the literature, to take in the evening when you want your cortisol low. A lot of times people just barely get through the day, they get to the end, and then they feel like they're just wired up at night

when they're wanting to actually decompress and get down ready for sleep. That's a perfect example of where Ashrogana, I think, would shine, where something like rodeola, which is another herb, also well studied, it has a little bit more of a dopamine supportive effect. So I use that one in the morning. So there's a degree of personalization, but the one that you held up is kind of like has a bunch of those things in it. So it kind of catches all of that.

Okay. And we have a list of them again in the supplement post that we posted yesterday. So you have access to this information. Should we talk about tumor at curcumin since we were talking about inflammation? It's like that was like the best thing for inflammation? It's one of them, Gina. I was reading a paper about a third generation curcumin supplement because actually the nutraceutical industry has been working really hard of the last 20 years

to try to make some of these botanicals more absorbable. Because turmeric, to be honest, it's not well absorbed. So if you're eating curry or turmeric in your diet, that's great for just general gut function, but it's really not getting to the level of your pain very well. If you have osteoarthritis, you really do need a one that's actually going to be properly absorbed. And I think this is where supplements, just like, like medications, they evolve and there's better forms than others. And so a lot of people get frustrated when they just grab one that's on any shoppers or pharmacy shelf. And then they're really like,

you know what, this doesn't really work. It's useless. Well, you know, maybe you need one that's actually absorbable. And so turmeric does lower CRP, which is the marker of inflammation I shared with you yesterday as one of those general markers. So there's good research on that. So if you have joint pain, if you have any sort of inflammation, aches and pains, turmeric, I think, would be a very reasonable thought to include this part of your plan. Okay. I mean, I also have MCT oil, trace minerals, COQ10, which is great for heart health and whatever, but should we circle back to omega-3 because of inflammation? So exactly. I mentioned yesterday, and I'll mention it again, omega-3s are really unique because they help resolve inflammation, Gina, where turmeric comes in and

it kind of has a similar effect to Advil, maybe a little bit more. rod, a little more gentle, doesn't affect the gut negatively or the kidneys is actually beneficial. Omega-3s are really unique because unlike turmeric, we don't have a deficiency in turmeric. Normally, it's a plant, but omega-3s are actually part of the fabric of ourselves. And when you don't have enough of them, now you run into a long-term problem of insulin signaling, cellular signaling, and inflammation. And so if you're getting enough omega-3s, now you're going to have a proper balance. in order for you to actually eliminate inflammation at the root cause.

So I think this is a really important difference. And I think turmeric and omega-3s are very complementary. But that's why we put turmeric in the secondary supplements and then omega's in the primary because of just how importance they are in physiological function. Yeah, Barbara's asking, can you make a chart of when to take each supplement for the day? So we have this. We don't have a chart because we're not actually like we're not prescribing anything to you. but in the notes it says, you know, benefits, what to look for, how to use it, what time a day.

So this is where you want to go in and read the supplement post, secondary supplement post, listen to the conversations, take time really and assess. Go a step further and talk to your health care provider. And people, of course, are asking for brands and whatnot. I mean, people live all over the world and, you know, you want to get a good quality brand. I like good quality brands on sale. I get to know them. Talk to your pharmacist, the person at the health food store.

make an appointment with a naturalopathic doctor. I know you have a, you have a, you actually have an omega-3 that you, because you, Dr. Paul, you guys don't know, that's what he used to do, like supplements and stuff. Like that was his like, the science behind. I was a formulator. I really, I worked on the new pseudic industry for very long. And that's how we kind of got started is that like my forte is I really understand how these work.

I understand the research. And in the last six months, you know, I started working with a, a company called Aqua Omega and it produces high quality Canadian made fish oils that are solvent free. They are. And honestly, it was a research study that we were working on, Gina.

As you know, I work a lot with concussion patients. And, you know, I just realized that my patients were doing better when they were on a formula like this and they were having less side effects. So that's how that relationship started. And so I wanted to hook you guys up.

So I think we have a little treat for you guys in terms of accessing this. Yeah, so Dr. Paul is going to give you guys a bit of a, I hate saying discount because it's not a discount, but a savings code. And also we're going to give you the link to his free webinar for tomorrow. We'll put it in the notes. If you want to pop in, we'll put it in the notes and out of there. I was just thinking, you know, because we're dealing in fat loss and inflammation, would you say it would be a standard, though, for people to take like an omega-3 vitamin D vitamin D, of course, you can test that magnesium and what would be the other one? Omega-3 vitamin D magnesium. Well, I think the good standard also is like a B complex because you're asking the body to detoxify a bit more. You know, I think that we talked about probiotics. That's my other like fifth one, you know, probiotics slash prebiotic. Those are my foundational five. I really believe that I treat 80% of my patients with those. I do really love alfeneing, which I know is in the secondary supplements.

I use that a lot. Why? Because we're all under levels of stress that probably are overwhelming or they feel overwhelming. at times. And it's naturally found in green tea and it's very, very safe. I also like, by the way, all the things we just mentioned, they're safe with medications. And so the other thing is the side effects is one thing, but also interactions is another thing to consider. So always talk to your healthcare provider to make sure. But what I love about the foundationals in general, they're very, very compatible with most of the things that are, that people are on. And they have an

amazing safety profile. So that's really important understanding. Okay, great. I mean, at the end of the day, you want to be an advocate for yourself, right? So have the conversations that you want to have. There's various levels. Okay, we got to wrap this up. There's so much.

MCTUAO, the CO-Q-10, trace minerals. The info's there. Read it. Take your time. Read it over. There are some things that are applicable to you, and you're just going to have to maybe take a little bit more time to read each one of them.

But check out the Theney for stress. Check out the foundationals. We talked about omega-3s a bit today and probiotics. But hopefully people walk away with us just with a better understanding of some of the things that they can level up their health and that's going to help level up their weight. Yeah. And that you're already doing so much following the program, giving your body routine,

you're giving it that time, you're giving that consistency just as ways to help level up at the end of the day. God, I have so many questions for you. I want to talk about all sorts of other supplements I'm hearing about. You're just going to have to come back on another day. There's a ton that we, I feel like we just scratched the surface today, Gina. I mentioned things like parasites. That's like the rage right now.

I want to talk about this anti-sufflement movement. I want to get into it. I'm about to get on the soapbox right here. Right. Well, you can, if you want more, Dr. Paul, you can sign up for his free webinar that he has going on. We're going to give you all the information. This Friday at 12. This Friday at 12.

You can follow him on Instagram or go to his website. What, okay, Instagram. Dr. Paul Herkel on Instagram. And Paul Herkelndi.com is his website. Just Google him. you'll find him. Thanks, everyone to join us today. Thank you. Good luck, everyone. Bye-bye. Thanks.