The Livy Method Podcast - Supplements with Dr. Paul Hrkal - Fall 2025

Episode Date: September 23, 2025

In this episode, Gina is joined by Naturopathic Doctor Paul Hrkal to break down the real role of supplements—what they do, why they matter, and how they can help support your overall health, especially when weight loss is the goal. From magnesium's impact on sleep and inflammation to the powerful relationship between vitamin D and fat metabolism, they unpack how strategic supplementation can fill in the gaps that food alone may not cover. Gina and Dr. Paul also touch on the brain-boosting, fat-balancing benefits of omega-3s, the energy-enhancing effects of creatine (once your basics are in place), and how B vitamins support the body’s natural detox process. This isn’t about quick fixes; it’s about giving your body what it needs to feel its best.Where to find Dr. Paul:Instagram: @drpaulhrkalwww.paulhrkalnd.com If you are in the Fall 2025 Support Group, you can check out the full video here:www.facebook.com/groups/livymethodfall2025To 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.

Time to check on the skies. It's another sunny day in Calgary. Forecast calls for high levels of economic activity. Late afternoon, we've got a burst of potential in a place ranked North America's most livable city. Tomorrow, blue sky thinking in the blue sky city should hold steady, and the outlook remains optimistic throughout the week. So come grab your dreams and enjoy watching them take hold.

It's possible in Calgary, the blue sky city. For the full economic forecast, visit calgaryeconomic development.com. 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, you build and build and build. Today we are talking about supplements that can help with your weight loss journey and really just your overall health and wellness. Dr. Paul

Herckel is here with us to have the conversation. Hi. Good morning, Gina. Hello, everybody. So you and I've had this conversation so many times. It occurred to me, it's been a while since we really like tuned into the actual supplements itself. I think for the last few programs, I'm really just, was really trying to emphasize the importance of supplements because people still have that view that, you know, you're just, they're useless, you're just peeing them out. They're not going to make a difference. Like, we're just not there anymore. Yeah. Yeah. I mean, I think the one thing that we've, I think, emphasized, as you said,

is kind of the rationale on why maybe you want to be taking it, answering maybe some of the skeptics. And you know what? It's good to be naturally skeptical, but also we need to have an open mind enough. And I think that's part of this program is that, you know, you're challenging people to think about weight loss maybe a little bit differently than they've been doing for the last few decades. And I think, you know, in the same vein, we can look at supplements, Gina, in that same light. You know, I think just to get everybody on the same page, there's everything we're going to talk about is very well researched in all of their own respective areas. And what I want to touch on today, and I think this is kind of where you're going with this, is, you know, how can each

one of these supplements help you in your weight loss journey? And that's an important piece. I actually don't mind the word supplement, even though it's kind of like a bit Mickey Mouse. It's meant to supplement your diet, not to replace your diet, not to give you some sort of magic pill, super fat loss weight booster. No, that's not what we're talking about. Here we're talking about how do we get after some of those root cause metabolic issues? And we're going to talk about how each one of those supplements can help you assist you in the journey. Do you have to be on supplements, Gina? You don't have to be, but I think it, like all the other things and all the other guest experts that you're bringing in,

there's little things that you can add in that might help you take it to the next level. Yeah, because it's easier said than done than get it in your diet. And I think when people start out eating healthy, they're like, well, I'm just going to get what I need from my diet. And it's a lot easier said than done because you literally have to curate everything that you are eating to make sure you're getting enough magnesium, for example. People tend to not get enough omega-3 in their diet and they worry about their cholesterol levels and, you know, because most of their fat is coming from saturated fat. I want to get right into them today. We have, okay, so we have magnesium, we have omega-3, we have vitamin D, B complex, probiotics, pre-biotics, creatine. Which one do you want to start with?

Yeah, why don't we start off with magnesium? I think it's one of the ones that most people have probably tried before. I think it's one of the most commonly things I prescribe my practice because it's just so foundational. It helps you produce energy. So there's lots of different tidbits of information, but it's been said that magnesium helps with over 200 different cellular processes, meaning it's like super relevant and essential for your basic function. I think from a practical perspective, it helps you go to the bathroom. It helps you sleep a little bit more deeply. These are things that people will experience right away. So I'm talking about more of the acute effects

you in here. Some of the more long-term effects is that you might notice that your muscles are not as tight. There's research showing that magnesium helps decrease a marker of inflammation called C-reactive protein or CRP. So it has an anti-inflammatory aspect. We are going to get more into the underlying issues why you can't maybe lose weight. It's but I deal with my patients day in and day out. I saw three of them yesterday that had the same issue where inflammation is one of those underlying issues. So anything you can do to help improve our inflammatory environment is going to be helpful.

So magnesium does help with that. So I think it really addresses a lot of the key underlying issues. Will magnesium itself help you lose 10 pounds? No. And I think that's the thing that I try to share right off the top is that we are not interested in something that's a quick fix because almost all quick fixes always have a downside where you're going to bring all that weight back, whether it's a quick fix diet or whether it's a quick fix supplement or even a quick fix medication. If you don't do any other things that are being

talked about in this program, you are going to be in back to square one. And many times, Gina, it's actually you're behind where you started. Yeah, well, you have to be healthy in order to lose weight. And you're right. If someone just off the street took any one of these things, things, it's not necessarily going to help them with their weight loss journey. It's everything that you're doing in combination. What happens if you are low in magnesium? And everyone is talking about magnesium, right? We're having a magnesium conversation with the menopause conversation, even with the GLP1 conversation, just general health and wellness conversation. What happens if you don't get enough magnesium? Let's approach it from that angle. How is that going to affect someone's weight loss

journey? Yeah. So it's actually a really common deficiency because you don't find it in your diet very much. It's found in green leafy vegetables and some nuts and seeds. But the reality is you're not going to get therapeutic levels of that magnesium, that key mineral in the diet. You mentioned this off the top and we actually went down the rabbit hole in previous conversations. There are a lot of nutrients that we think we're getting enough through our diet. And it may be kind of bare minimum, but you are not getting enough for optimal health. There's a difference between what should you be ideally getting? versus what am I getting away with, bare minimum?

So the foods that are highest in magnesium, really the ones that I think are most accessible to people are pumpkin seeds. And then number two on the list, you're starting to go in those green leafy vegetables like spinach and kale, but much lower levels. So I think pumpkin seeds are probably the easiest thing to access. But still, you're getting a much lower level than if you were supplementing with magnesium. And a lot of this has to do with the fact that there's a lot of things in our environment that deplete magnesium.

a lot of medications. Yeah. If you've been on any acid blocking medications, do you know, that is a massive magnesium deficiency. A lot of people don't know that this actually is like a warning that Health Canada and FDA put on the drugs that deplete stomach acid in order to decrease things like reflux. Yes, that can be a short-term help, but it also depletes your ability to absorb magnesium, calcium, a lot of these key minerals. So you might think you're getting all these things through your diet. However, maybe something you're taking is impairing that absorption.

So not only are you not getting enough of it, sometimes we're actually blocking the ability to get it. I see a lot of questions. People are asking doses and powders and gummies. So we in the note, so in the book, in the app, also in the Facebook support group, we have done an overview of these talking about recommended doses, things to keep in mind, food sources that Dr. Paul, just listed for magnesium.

It's all in the book. So I don't want to get caught up in that today. I'm going to do more of an overview. So if you're looking for that kind of information, it's in here. Before we move on to the next one. So I love the, I've always loved the magnesium of the citrate because it's, you know, it helps well, supports the body and detox, does help with bowel movements, sleep. It is not necessarily a sleep aid.

So you can take the dose during the day as well. So I'm going to say, well, I don't like it at night because it gives me. you know, weird dreams, that's probably because you're getting that deep and rim sleep that you're actually having those dreams. So not necessarily a bad thing. But everyone's talking about this bisglycinate. There's another one that helps with sleep. So what other types of magnesium do you think would be beneficial for people doing the program? Yeah. So I mean, I think that right off the top, it can be a little confusing because there are so many different forms of magnesium. The real one you want to avoid is oxide, megoxide. That's helpful. If you need.

to prepare for a colonoscopy, like a laxative, but not if you're trying to replete your levels. And so then we go on to other forms like magnesium citrate or the one that you held up is magnesium carbonate that dissolves in water and gets what's called ionic magnesium. Just to cook a view, magnesium is usually in a dry form. It's attached to another molecule. And that's where this word citrate or glycinate comes in. Glycine is an amino acid, you know, that magnesium is bad. to it in order for it to be in a capsule or in a supplement or in a medication.

So it's a necessary that has thing that has to happen. There's other therapeutic benefits with these other compounds that magnesium is bound to. So magnesium is attached to the amino acid glycine. Glycine, if you look up the research, there's a lot of benefits when it comes to calming muscle tightness, calming the brain. It actually is a neurotransmitter used by the brain to decrease kind of that increased hypersensitivity on the nervous system front. So that's why I think magnesium glycinate so popular because people find it also

additionally relaxing. Whether you get that in a capsule, there's limitations to the dose. You can get it as a powder, but then there's limitations when it comes to taste. So it really comes down to preference. I can tell you in the last 15 years, Gina, there are, everyone has a different opinion on magnesium calm because they're like, I love the flavor. I hate the flavor. I can't.

So, you know what? That's okay. That's why there's lots of different options. Whether you take the capsule, you just have going to pop a couple extra capsules. They dissolve. They're veggie caps. It's easy. Or you can just mix it all up and take it all at once.

But the last thing I'll say, without getting in the weeds too much, is that ideally magnesium, if you take a whole bunch of it at one time, let's say you took two scoops of that Magcom, because you heard me and Gina talk about it right now and you're like, okay, cool, we'll try it. In the morning, you might notice you're a. run into the bathroom and it's really loose because all that magnesium is going to pull water to it in the gut and out it goes. Ideally for optimal absorption, you want a smaller amount, but spread it over the whole day. So you're going to have some in the morning, some in the evening. And that's going to allow you for optimal absorption. Because eventually, like with any

drug or any supplement, if you take a whole bunch all at one time, you're going to have a limited ability to absorb all that in one shot. I want to make sure we're going through these supplements. So someone's like, does calm help with bowel movements? Yeah, it can for that reason. But this is where it is with doses. So if you're someone who's really reactive to things, start with a smaller dose, less is more for you, build up. Everyone's a little different. That recommended is just sort of like a baseline for people. And that's where the nuance of going to see a naturalopathic doctor when you do have true deficiencies. You know, I'm just talking about like, let's cover the basis. Let's make sure we're giving our body what it needs. But if you

had that true deficiencies, it's a good idea to then go see a naturalopathic doctor who can help you with those doses. Okay, we got a lot to go through in a short amount of time. Um, omega three or vitamin D first? Let's do vitamin D because it's synergistic with magnesium. So vitamin D, everyone kind of thinks about it as the sunshine vitamin. You do make vitamin D when, uh, UV rays hit cholesterol in your skin and that gets converted to vitamin D. In foods, um, a lot of people that see vitamin D on the side of a milk carton where it says vitamin D fortified, there are different forms of vitamin D. The two main ones you want to think about are vitamin D2, which is more from fungi in plants, which is not as well absorbed. And then vitamin D3. That's the one you want. And almost every supplement now,

Gina, is vitamin D3. The problem here in Canada, where we are, and most places around the world, to be honest, whether you're in Europe, most of the United States, unless you're around the equator, you don't have the right angle of the sun to make vitamin D for most of the year. So even though you say, well, I go outside all the time, if you're not going outside between 11 and 3 and getting at least 10, 15 minutes of sunshine in the summer months and you have kind of like your t-shirt and shorts bathing suit weather, then you're probably not exposing enough skin. So the research is very clear. It's the number one most common deficiency up to 67 70% of Canadians don't have enough vitamin D and they're deficient.

And there's a lot of emphasis on that because, you know, vitamin D has a powerful immune balancing effect. It has a powerful immune stimulating effect to protect us against colds and flus. A lot of this focus really came into sharp attention for a lot of doctors around COVID, where we start looking for things that we get fortify ourselves. So supplementation really is a key way of getting it. And like I'm going to say, you know, with magnesium, there really isn't a great way of testing to see if you're deficient. But with vitamin D, we can actually go to our doctor, get a blood test.

I'm starting to use a test that you can actually just do like a finger prick at home, get your vitamin D levels. And then you can actually decide what dose you're going to do with your doctor to really get your levels up. I have so many people that say they take vitamin D, but they're still deficient, Gina, because we just don't convert it well enough. where's the k come in because whenever we have this conversation people are always talking about what about the k yeah uh k is like the kind of new kid on the block cousin of vitamin d because it is a fat soluble vitamin so vitamin d is unique because it is fat soluble meaning that it breaks down in fat so you should be taking it with food by the way that's the best way to get the absorption some people are taking it and they are not able to absorb it because they don't

absorb their fat. Think of the people that have had the gallbladder removed. Think of those people that, and there's a lot of them out there, listen to this. Think of the people that maybe have fat malabsorption. They've had some sort of gastric procedure. Anybody with any sort of gastric surgery, I know there's a lot of people that have gone through this in the program, they're going to have problems with almost all of their nutrient absorption because there's parts of their stomach and small intestine that are key in absorbing these things. This is a very well-known thing in that world. So I think that we have to think about how do we optimally absorb it.

Vitamin K is synergistic with D, meaning it works together in helping pulling calcium into the right area. So vitamin D is one of its main jobs is getting calcium out of the gut, but we ought to make sure it goes into our bones, not into our brain, not into our blood vessels. And so vitamin K2 protects the lining of our blood muscle. So I think a good thing for people to do is taking a vitamin D and K. And a lot of formulations, do you know, have a combination of both of those together. Tell me how, tell me how being low in vitamin D is going to affect my weight journey.

That's because we're all here. We want to lose weight. So we want to know how are these things going to help us lose weight? So how is taking vitamin D going to help me lose weight or how does a deficiency affect you losing weight? So to me in the simplest terms, like if you're low in vitamin D, that's like wintertime, It's kind of like a signal for your body to store fat. What, what, simplest terms.

How does it help us in our weight journey? Simple terms is that vitamin D acts more like a hormone than a vitamin. And what that means for us is that hormones are signaling molecules throughout our whole body. There's vitamin D receptors everywhere, including on our immune cells, our brains, our hormonal organs, and everything in between. People, the research shows people that are overweight have lower levels of vitamin D. And a lot of this has to do with vitamin D playing a key role in lowering inflammation. There's that inflammation word again that we're going to get into. Just like magnesium, vitamin D helps lower inflammation, Gina.

And that plays a role in allowing our metabolism to do its job better. When inflammation is higher, our insulin is less sensitive. Our blood sugar management is not working as well. You're not going to be able to properly produce muscle mass, lean muscle mass, if you're low in vitamin D. It increases levels of pain if you have vitamin D. Your immune system is hyper reactive to itself. So there's research showing that autoimmunity increases when vitamin D levels go down.

So vitamin D is a really synergistic role, multi-level, but really complementary, just like a magnesium. And last thing, why I chose magnesium and vitamin D to be spoken back to back? because if you don't have enough magnesium, taking large amounts of vitamin D is not going to be as effective. So we think of always with calcium and vitamin D. You get, most people get lots of calcium through their diet because they're getting dairy products with yogurt. But there isn't a great source of magnesium. So if you want to optimize your vitamin D, you want to take both magnesium and vitamin D together. Okay.

Blue Sky City. We get more sunny days than anywhere in the country, but more importantly, we're the Canadian capital of Blue Sky Thinking. This is where bold ideas meet big opportunity, where dreams become reality. Whether you're building your career or scaling your business, Calgary is where what if turns into what's next. It's possible here in Calgary, the Blue Sky City. Learn more at Calgary Economic Development.com. I want to move on to omega-3 because we got, yeah, yes, sick of time. Without enough good fat coming in, your body's reluctant to let go of fat. You need your omega-3s to balance out your other types of fats.

What say you about omega-3 and fat loss or weight loss? I mean, I take it for brain health. It's cellular. I mean, yeah, the three things we just talked about, we could probably do two hours on each one just talking about all the health benefits. But so, I mean, you're trying to jam this. the two minutes. So really, in summary, I'm going to go back to the same thing. There is research on omega-3s and weight loss. And there's some studies showing it has a

positive effect and some studies showing that it has a neutral effect. So this is actually unique because it's actually an interventional study, meaning they tried to help people lose weight by giving them omega-3s. And there's some promise there. But there's more studies that need to be done. So I think the majority of the benefit of omega-3s are in two areas. One of them is it lowers inflammation. Boom, number three, inflammation again. So that's really important. If you're inflamed, you are not going to be able to lose weight as effectively.

We're going to come back and talk about this a lot next time. Number two, it helps with insulin sensitivity. We're going to talk a little bit about that when it comes to hormones. You're probably having other guys talked about insulin sensitivity. When your insulin levels are elevated and not able to come down, meaning that there's what's called insulin resistance, you are going to then have more inflammation, you're going to have a hard time losing weight when insulin is constantly elevated. A lot of people that have adiposity buildup, years of that, you're going to have

some insulin resistance. I had a patient yesterday that was trying to do their best, but some people have a family history that are predisposed of diabetes. So this is one way that we can help you with omega-3s. Omega-3s, magnesium vitamin D, I think, are my top three nutrients that I think we can really, really benefit everybody, especially people that are going through. of weight loss program. You know, as I was just talking here, Gina, the thing that came in my mind is if you're still thinking about this and hearing this and you're saying, I'm not so sure, Dr. Paul or Gina, you know, I think this might not be, I'm still skeptical. Think about what you're asking your body to do on this weight loss program, right? You are

trying to, unlike other weight loss programs, you're trying to increase your metabolism. You're trying to not just starve yourself. In fact, you're probably thinking, I've never eaten so frequently before my life. I hear it all the time. I know. But then, as you're doing that, there's a method in the protocol that is basically re-learning your metabolism how to properly function without major blood sugar spikes all over the place and dips. So you're actually trying to feed your body properly.

And so that actually is a huge internal transformation. Some of you may be feeling all those types of changes. You talk about detox, Gina. Well, your body's trying to do something new. So, of course, it might have to eliminate some stuff that it was holding on to for years. That's stored in fat, for example. So, I mean, there's so many different angles we can look at it from. But if we just zoom out, because we just went into the weeds on these three.

But if you just zoom out being like, you want to support your metabolism in every way possible to make it more efficient as you're asking it to do something probably that it hasn't done in years, which is actually go the other way. Not because when you start yourself, as you know, your metabolism actually shuts down. It starts getting less effective. Those little power plants inside your cell actually start turning off those mitochondria. So we actually want to fire them back up. and that requires more nutrients, more nutrition, and more of the things we're just talking about. Man, I just want to talk to you for the next 10 hours, especially with the metabolism conversation because there's a lot of talk right now. People are like, well, your metabolism doesn't actually

slow until you're in your 60s. Yes, naturally, naturally. But when you do starvation diet, starving, depriving, forcing your body to burn fat, it learns to conserve. And this is just something that we know at this point. This is about giving your body everything that it needs so it can function on the most optimal level. And then that is when your body can focus on fat loss. So many people are like, I don't know, I'm eating the things, I'm doing this, but I'm not losing weight. And yet here they are deficient magnesium and vitamin D and not getting the omega-3s in their

diets. Like these are essential because they help your body function better. And when you are healthier, it makes weight loss easier. We are going to get into, Dr. Paul's mentioned inflammation hormones. There are, there's a few reasons why your weight can be. slower to move, things that you might have to address. It is way too early to tell if you are dealing with any of these things yet, and that's why the scale is not moving for you, because it's normal to still not see movement.

But we're going to get into that in the next couple of weeks. But these are supplements that can help with that. And there's people talking about amino acids and this and that and whatever. And those are fine, but if you are low in the basics, that's really problematic, right? People tend to do the glitz and the glam of the supplements, you know, the one-offs, take these ketones, take these amino acids, take this, take that when, you know, here they are, they're deficient in the basics. So. Or they're not taking even good ones of the basics or they've taken the basics and they haven't done long enough or they've taken half the dose or a quarter of the dose of the, I mean, there's so many different things I see all the time. You're absolutely right, Gina.

We are attracted to like, what's the latest key thing? So we're going to talk about creatine, I hope, in the next couple minutes. However, if you don't have enough magnesium and omega-3s in vitamin D, you know, creatine is not going to be that much of a gain-changer because you don't have the building blocks. Creatine without a good quality exercise routine is not nearly going to be as effective. So, I mean, to me, creatine really came on the scene in the last couple of years. And I think it's getting some good notoriety. It has some benefits for your brain function.

but really when it comes to your ability to support, again, I'm going to use the word metabolism. I'm going to break that down, by the way, next time we speak. I use metabolism maybe a bit differently than everybody else. I'm not talking about necessarily just like your ability to burn fat. I'm talking about your lean muscle mass. I'm talking about the internal cellular machinery. Creatine can help with that, but it really shines when you're actually exercising too, because it allows you to be more effective and efficient when it comes to your exercise. Okay, I know everyone's different, but creatine or magnesium, if someone was, you could only pick one.

I mean, if I had to choose one, I would go with magnesium 100%. Because, you know, creatine, you do find in food. If you eat meat, you will get some creatine. I would say the one thing that if you are a vegetarian or a vegan, I would maybe pick creatine over magnesium. Because you don't get natural forms of it, right? Creatine is found in meat. That's the only way you're going to get it. Got it.

Naturally. So I think vegans are deficient in not just iron and beef. B vitamins, but creatine and coline and zinc are another other top three. Yeah, someone is talking about there's so many supplements. This is why we're sticking to the basics, right? We're sticking to the basics here. And again, there's more information in the post today, in the group, in the book, in the, in the app. So it's all there.

Different forms you can take recommended doses, food sources and whatnot. Okay, so in a nutshell, creatine can help us lose weight. How? it's going to make our exercise routine if you are exercising more efficient it also helps with energy levels so a lot of people will tell me their brain is more focused they're a little bit more clear and that when you do that you're able to make better choices you're able to then make food choices that are not necessarily quick fixes so i think all this is is going to help us to not just maybe lose weight but also maybe be more compliant with the diet and and with a with a program

in general. That's, I think, another huge thing that a lot of people overlook is that, okay, so you've, you've just embarked on this journey. That's three months. I have a lot of newbies that are talking to me as patients and they're like, I don't know if I can make it through this three months, but I'm telling myself I'm going to do it. Okay, great. So there are some things that are going to help you along the way. Most of that is going to be food and mindset and exercise to actually lose weight. Some of the stuff you're going to do is allowing you to get into a state to actually follow through on all those things. Right.

We're going to talk about a secondary supplement in a couple of weeks called Elthene. Elthenein, one of my favorites. It's a calming amino acid. It has nothing to do with weight loss, but it helps address your stress. It helps decrease that feeling of anxiety. And if you're an emotional eater,

how helpful would that be? Right? So, I mean, there's like, there's a lot of nuance here. And there's a lot of method to the madness if we want to even use that terminology. I think that's one of the reasons I don't know. I keep coming.

coming back and talking to you, you know, because we, we, I think that there's rationale and there's a very logical way of kind of implementing some of these things. We're not trying to do quick fix because quick fix is not going to get you to your goal. And your goal is to lose weight and stay at a healthy body composition, not to lose weight for a wedding and then be, you know, 20 pounds heavier than when you've started. I hope that, if that's your goal, if that's your goal for that, You know, I think that I hope that you're listening to this and you put some of the things that we put in play here. Yeah, man, we all want to lose weight yesterday. But if you just give up and you don't put the time in and you don't do it the right way,

you're just going to end up spending more time than ever on it. And if you just show up, little things that you do and think about how can I help my body, that's what this is all about. We're at time. I still had bees, be complex, digestive. bitters, probiotics, prebiotics. 30 minutes is not enough for all that. I mean, I think we already went pretty short on these ones.

I mean, listen, we'll circle back to each one of these. Let's leave the bitters and the digestive enzymes for the underlying issue, gut conversation. I think there's a huge component to your digestive system, even though you may not have major digestive issues, which I know a lot of people listen to this do. They do have IBS. They do have constant or maybe even cyclical gas bloating. These are potential reasons that you may not be able to lose weight. It's fascinating to look at some of the research around the composition of your microbiome. So I want to share a lot of that with you in the next time. Oh, yeah. Yeah. Let's get right into that. Be complex real quick.

Yeah. So bees, it's so complimentary to magnesium. It helps support your energy level. So it's going to help increase your energy. Honestly, anybody that's been low in B12, your doctor found that. And you started taking your B12 by itself, which you're holding up in that little dropper. Or if you're doing the bottle, you're going to right away notice your energy levels are going to get better. So just like magnesium, just like creatine, it's going to help complement your ability to not just function on a weight loss perspective, it's going to complement your ability to just be focused and present and energetic. The last thing I'm going to say, B vitamins are really important for something called detoxification. I know you use that word a lot. I'm glad you use it. A lot of times people in conventional medicine shy away from that because they think it's woo. They think it's not evidence-based. Every moment of every day your body is eliminating and assimilating. meaning it's bringing good stuff in and it's getting junk out while you sleep your brain detoxify your liver is working all 24 hours all the time anything you put in your mouth your body's

going to process it's going to eliminate the stuff it doesn't want and it's going to keep the stuff it wants B vitamins help the liver and the pathways that are present in the liver do their job better so it helps complement what you're trying to do through this program yeah a lot of toxins stored in your fat stores. Big time. No one wants to talk about that because it's like, ugh, it's yucky or no, you're 100% right, Gina. When you have excess weight, part of that is fat soluble toxins,

the stuff that you breathe, the stuff you put on your skin, the topicals that we've used, it all gets absorbed and your body has to process it. Yeah. We're not trying to make your body detox. Like Dr. Paul said, it's completely capable on its own, but you can support the body in that. Okay. People are asking about where to buy supplements. So listen, take this conversation away, think about it, read over the notes, talk to your health care providers, book an appointment with a natural apathic doctor, talk to your pharmacist, go into your health food stores. We have compiled a list of some. So if you're looking for what we are sharing with you, I wouldn't say recommending. I'm not saying prescribing or any of that. Make sure you pop into the app or the group and take a look if you're interested in that.

If you want to reach out to Dr. Paul and his team, you can find him. Where's my team? Where's my team? Pop it up on the screen. There we go. Dr. Paul Herckel on Instagram. And if you want to reach out to him by his website, you can go to Paul Herckel, and D. That's H-R-K-A-L, if you're listening.

Andy, Dr. Paul is going to be back with us. We're going to talk about what's going on with your inflammation, hormones, microbiome. Many more conversations to come. final words before we go? Yeah, I'm, you know what? I hope that everyone listening to this just took a little bit away to realize that you don't have to do all the things we talked about. But a lot of people that are listening to this, Gina, I see them in my office. They come with a duffel bag of supplements.

And they tried all sorts of different things. These are the core things that I think most people that are trying to improve their health should be on at one time or another. If you're confused about anything that we talked about, great sign for you to reach out to your healthcare provider and talk to a supplement literate doctor. That's usually a naturopath. Most family doctors, I would say 99% of them. They're decent if you're low in iron. They're decent if you're low in B12 or vitamin D.

But then they don't tell you anything on where, what dose do you get? What form do you get? There is some nuance to this. Yeah. Yeah. There is some nuance to this. So, yeah, I would say take that away. personalize it, if you're new, start with some of the, maybe start with three, the ones we started

talking about today, Omega's D, and magnesium. Or if you're a supplement already experienced person, then you can maybe look at optimizing some of the things that we talked about. Okay, already looking forward to our next conversation. Thanks for everyone to join us live or listening after the fact. Until next time, thanks. See everybody. Time to check on the skies. It's another sunny day in Calgary. Forecast calls for high levels of economic activity.

Late afternoon, we've got a burst of potential in a place-ranked North America's most livable city. Tomorrow, blue-sky thinking in the blue-sky city should hold steady, and the outlook remains optimistic throughout the week. So come grab your dreams and enjoy watching them take hold. It's possible in Calgary, the Blue Sky City. For the full economic forecast, visit calgaryconomic development.com.