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

Episode Date: January 21, 2025

In today’s Guest Expert episode, Gina and Natropathic Doctor Paul Hrkal are talking foundational supplements. Here’s the deal: supplements can be a game-changer for better health and metabolism, but they’re not a magic bullet. Dr. Paul walks us through the importance of timing your supplements to maximize their benefits. They cover the “Fab Five” essentials—Vitamin D, Magnesium, Omega-3s, B Complex, and Probiotics/Prebiotics. Struggling to get everything from food? You’re not alone, and that’s why these basic supplements can help.Where to find Dr. Paul:Instagram: @drpaulhrkalwww.paulhrkalnd.com If you are in the Winter 2025 Support Group, you can check out the full video here:https://www.facebook.com/groups/livymethodwinter2025To learn more about the Livy Method, visit www.ginalivy.com. Hosted on Acast. See acast.com/privacy for more information.

I'm Gina Livi and welcome to the Livi Method Podcast. This is where you'll have access to all of the live streams from 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 relisten 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. I wanna take a quick minute out here to introduce to you our new podcast sponsor, and we are so aligned. I'm excited about this one.

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Just be patient. Ten supplements actually help you lose weight and if so, which ones. And also what I want to add to the conversation today is what's new, what's exciting, what are we missing that's out there? And of course today is the perfect guest joining me. Dr. Paul Herkel is back. If you missed his introduction,

you want to go back during prep week and watch or listen to the segment where we introduce some of our guest experts. Hello, Dr. Paul, hi. Hello, Gina. Nice to see you again. And we say again because we've been doing this for a while now. We've had this supplement conversation.

I want to get into the ones that we suggest can be a benefit if you are in need of them. But before we start, what do you think people need to know before they indulge us or indulge with us in this conversation today? Yeah, I think that there's, I think maybe in the back of your mind, if you're new to the group, or you've heard me talk before, you know, we always introduce what I'm gonna talk about from an evidence-based perspective. And I think one of the questions that people have is, and you asked it right off the bat, can it really help me?

Can supplements in general help me? Is it a bunch of nonsense? Is it just a bunch of marketing? And there's a lot of information that's kind of competing for our attention. And part of that is a lot of this talk online about, you know, take creatine, take this supplement. And so my goal today is to kind of unpack a little bit of that, shed some light on that

evidence and definitely to share with everybody that's part of the Libby program that supplements are exactly what the name says. They are to supplement your process and path and journey through the program. They are not there as a magic bullet. In fact, that's the one thing that really attracted me about the program in the first place is that you weren't trying to sell some sort of

combination of supplements and shakes and gimmicks, ultimately is what it is. And it's really nice and refreshing to see that that's not the case. And so that was really why we started working together back in 2000. Maybe one day I will because I've come to really understand the importance of supplementation and really to provide quality products for a great price for people that actually will help them on their journey. And what we are on a mission here is to actually help people be successful at weight loss and do it in a way that leaves them healthier than when they started and

in a way that they're going to be able to maintain and sustain. So that is our mission here. And that's why I think I'm always nervous to have this conversation because I think people are like, oh, here we go. I knew it was too good to be true. Now I have to buy all these supplements and all this money and that's not the case at all. So I do wanna preface this conversation by saying there is no rush to run out and grab supplements.

You do not have to get all of these supplements. What I would do is listen to the conversation today, open up the post in the app, Facebook support group or the group. We've outlined all the supplements, why we suggest them, what to look for, minimum recommended doses. Timing is a little bit tricky because,

well, what are you gonna say about timing? Because everyone's like, tell me what to take and what time to take it. It's not just that easy. No, there's some general rules though that can be helpful. So I mean, I think a good time right now is to kind of just say that typical disclaimer, talk to your healthcare provider, number one,

but know that also your family doctor knows very little about supplements in almost every single case. And so I always say you want to talk to somebody that's literate in the area that you want help with. So if you want help with your heart, talk to an expert, a heart specialist. So in this case, naturopathic doctors are generally the experts when it comes to supplementation, botanical medicine. So that's that niche that really we fill. So this is something I do day in and day out.

Supplements are a key part of what I do in my practice, but it's not the only thing. And I do give people guidance that is personalized. So I think the ultimate, if you want to look at the kind of gold standards that if we actually had a personalized recommendation, but for the sake of everyone in the group, there's some basic principles to remember. Number one, things like vitamin D, this is, these are foundational supplements. In fact, I would say probably the top five supplements, Gina, probably can help with 80% of things that people need help with or deficiencies. So that's vitamin D, magnesium, B vitamins,

probiotics, omega-3s, which are all the foundational things. So this is what my last 15 years of practice has shown me is that really people need the foundations for optimal health. There isn't like some sort of secret magic bullet that I'm holding back that, you know, when patients come and see me, it's like this magic potion of something. No, none of that. That's, you know, in the fairy tale world. But fats, all the vitamins like vitamin D are better absorbed with food. So if it's fatty, now you can think about omega 33s, that would be another example, better taken with food. B vitamins are generally better taken with food. And then minerals can be taken with or without food. That goes

for things like iron or magnesium or calcium. That's why, for example, the Col-Mag, which I see there on the desk behind you, is fine to take right before bed. It's not going to upset your stomach in terms of nausea, but if you do too much, it is fine to take right before bed. It's not going to upset your stomach in terms of nausea, but if you do too much, it can make you have loose stools. So try it because it can experience that. It's kind of the ongoing joke, Gina, that is when you overdo it, you got the morning magnesiums from Gina Libby. Yeah, I love it. So we'll get the general rules, Gina. Okay. And so what I want to get across to people is there are some general rules for the supplements that we're going to talk about today,

but it really comes down to convenience. When are you most likely to remember to take it? That's a good point too. Yeah. Yes, obviously timing- Rollings are good times, usually for people, right? That's usually a time when they remember. So with food, anything more than twice at a, Gina,

is probably hard for people to do. So, you know, like having it somewhere where you're preparing food. So like, you know, with breakfast and then with dinner, anytime you dose more than twice a day, it's going to be difficult. Also, some people don't want to look down and have like a handful of stuff. So they kind of want to like maybe break it up. So if you're going to do an omega three, they can be pretty big capsules. So maybe doing them in the morning and then the evening, breaking it up one and one or two and two, whatever the dosage

of the particular formula that you have. Okay. And all of these supplements that we're talking about are super basic. And that's really the issue because if you are deficient in them, they can hinder how your body's just functioning on a day-to-day basis. I do want to suggest though that people, if you are concerned about any other medications that you are taking, that you do check in with your healthcare providers. Just do a quick check with them or even your pharmacist,

anyone who knows your health history, any other medications that you are taking. Generally, most are safe for most people. Is there anyone in particular that want to be mindful, anything that you can think of before we get into these supplements where someone might want to pay particular attention or have that conversation with their doctor first? Yeah, of course.

I mean, I think the more medications you're on, the greater chance there is for interactions and that is definitely something to consider, as you said. So I'm glad you brought that up, especially if you have had health issues that are a little bit more, I would say, on the severe side, like I had a patient yesterday that had a blood clot in his leg and has been on and off different types of anticoagulant therapy in the past. Add some major ulceration so there's already irritation in the stomach. That's another thing that I'd be careful of adding something new that might irritate that.

But that's again, those are the types of adding something new that might irritate that but that's again Those are the types of people that really would benefit from getting that personalized recommendation To how they implement this but I call it kind of like almost like the fabulous five where it's like these are the five Foundational I don't love the word basic because there's really nothing that basic about it But I really is like the bedrock of what you should be doing with your health And and I just already listed them again, magnesium, omega-3s, vitamin D, B complex, and probiotics. When you're looking at the gut, those five things are so important, so foundational for people's health. And just the point that maybe if you're one of those skeptics

sitting on the fence, because I looked at some of the comments, I'm in the group. So I see what people are saying. You know, there's a lot of evidence for each one of the things that we're talking about. And the first kind of knee-jerk reaction when a person like brings this up with their family doctor that already has kind of a built-in skepticism for natural approaches, they're going to say, well, there's no research behind that, which, you know, is really becoming more and more of a lame excuse because it's not true. And in fact, there's a lot of evidence for the benefit of magnesium. Now here's the, here's the important caveat. A lot of people are like, well, there's,

I'm part of this weight loss group. I'm taking these supplements. This Gina girl's telling me to take all this stuff, which you're not, you're telling them here's some suggestions, right? But then the family doctor says, well, there's no evidence for that when it comes to weight loss. And I think that's really what I try to emphasize in my initial conversation is that this is not about a quick fix. So like, what's the magic pill that's going to make you lose weight? Yes, that is not something that's in the natural health world yet. However, there are a lot of things that are going to make your metabolism that are are gonna make your metabolism, that are gonna make your absorption,

they're gonna make your cellular function better. And when that's happening, Gina, ultimately we're trying to rebuild the metabolism here through the program. We're not trying to just burn fat. I don't even love that term because it does not even accurate. So if we have that mindset that we're using these things

to augment the metabolism changes that overall our diet and lifestyle are trying to drive, now it starts making sense. And now we realize, well, actually, there is a lot of evidence for vitamin D to regulate inflammation and immunity. Well, that's important because now I'm not dealing with all these different inflammatory issues. I'm dealing with trying to lose weight. I'm trying to lose fat. And ultimately that's what we're here for. Well, there's a lot of other benefits to these supplements, but I remember I remember I went on TikTok early in the day

and when it first started and I did my like five supplements for weight loss and people were like just losing their shit. They're like magnesium, you can't tell people magnesium is gonna help you lose weight or you can't tell people taking omega-3 is gonna help them lose weight. And I was just like, oh my goodness. Like, yes, if you just did nothing and you took magnesium,

you're probably not gonna see a lot of weight loss. If you did nothing and took omega-3, you're probably not gonna see that, you know, in terms of like a lot of weight loss. But in combination with everything that you are doing in the program, getting the right supplementation and making sure your body's getting enough of what it needs so it can function on the most optimal level can be an absolute game changer. And I'll tell you why too, we're having this conversation really early on. Dr. Paul is going to be back and talk to us about

four reasons. I mean, kind of there's five, why your weight might be slower to move. So, you know, if you're five, four or five weeks into the program, you're not seeing much movement on the scale, you're also not experiencing any kind of non-scale victories, you just seem to be stuck. Definitely want to pay attention to that conversation. And that can be inflammation in which some of these basic supplements can help. That can be gut issues, which some of these basic supplements can help that can be a gut issues which some of these can help. It can be what's going on in your microbiome and which some of these can help. It can also play a role in hormones, which some of these can help. So it's not like any of these indirectly. If you just take these, you're going to be

like, Oh my goodness, I'm going to lose all this weight. But it's these in combination with everything that you are doing. If you are deficient, absolutely can be a game changer. Yeah, no, I'm so glad you framed it that way because that's exactly the way I approach it. And that's the I believe the right way to do it. This is not some sort of shortcut. This is a compliment to your body's metabolism, trying to become healthier and more efficient. And ultimately, that's going to get you to your

optimal body composition. Now that may take three weeks, you might start that sooner than later. But eventually that that's the goal. And we'll talk about all the sluggish reasons that people are not losing weight. And that's basically what I do with people in my practice is I kind of help navigate questions around a lot of the other health issues they have in and over and above weight loss, but also why is the weight not moving? So I've had a lot of experience in the last five years since we started working together really delving into this in clinical practice. And so I'm here to share

some of those experiences in these future conversations. Well, don't we love that? Because whenever do you get access, right, to someone like Dr. Paul and be able to have such a robust conversation, like honestly, never. I mean, this is the value of the program, right? Okay, yes, it's a great program, foundationally, it'll help you lose weight, but it's really our amazing guest experts. Okay, let's get into, I see some questions that people have, but let's get into talking about these supplements. In particular, let's start with vitamin D. It's winter, we're freezing, it is dark in the morning, it is dark in the evening, but why and how does taking vitamin D help with weight loss?

Okay, so vitamin D, probably one of the most important supplements when it comes to especially people that are living in a colder climate. You know, I would I've recently done a little bit of digging into these five core foundational supplements and vitamin D is on the top of the list when it comes to deficiencies. So you know, in northern hemisphere somewhere between 70 and 90% of people have insufficient levels or deficient levels of vitamin D. That's massive Gina. So think about most of Europe, most of northern United States, all of Canada, Scandinavia, these are places and even in the Middle East where

there's a lot of covering up from the Sun, there's a huge incidence of vitamin D. So it's a huge need because it's deficient and also there's a lot of covering up from the sun, there's a huge incidence of vitamin D. So it's a huge need because it's deficient. And also there's not great food sources. So that's another reason supplementation. Like this conversation, the more I delve into it, it's so nuanced because there are some things that are found in food a lot easier. But what you'll notice is that the top five supplements,

definitely the foundational ones that are mentioned in the Libby program, they're hard to get through food. There isn't great sources of vitamin D that's present. Really, it's the sun and it has to be kind of the summer sun. You can't just walk outside now that it's sunny, but it's also minus 15. You're not going to get sun vitamin D being made from your face. You're going to have those kind of like the raccoon exposure. No, that's not going to work. So vitamin D lowers inflammation. It helps regulate calcium. It also has this really interesting ability that when you have excess fat tissue, the fat soluble vitamins actually get kind of locked up and there's

the increase in deficiency in people that are overweight. So that's another reason that if you're trying to lose weight, you need extra vitamin D. So I think that's one of the main things that really comes down to inflammation, Gina, it comes down to immune regulation. So of course, fighting off viruses and bacterial infections that are going around right now are huge, but also on the, on the deeper level, it helps regulate inflammation, which ultimately will improve your metabolism.

Okay, amazing. D3K drops, pills quickly? Yeah, no, yeah, great question. A lot of times we are starting to hear about synergy between different nutrients. So vitamin D and vitamin K, probably about 15 years ago, there was this kind of push for, there's a combination of effects

that vitamin D and vitamin K2 do when it comes to regulating calcium, but not just taking calcium and putting it in your bone, but also preventing calcium from going into the areas it shouldn't go into, like for example, your blood vessels. One of the biggest risk factors for cardiovascular disease, Gina, is hardened or calcified blood vessels. This is a huge issue.

And so vitamin K2, specifically the K2, not the K1, which is found in spinach and all those leafy greens, that has to do with clotting. Vitamin K2, which is naturally found in some soy products, a Japanese food called natto. And there you're going to have this really neat effect on preventing calcium going into that soft tissue and into those blood vessels. And then again, vitamin D taken with food, it's fat soluble. And also, you know, vitamin D would be great if you got tested to really just determine the dose.

That's the one thing we can do a pretty accurate job. A lot of times family doctors don't love doing this, but I do it with all my patients. And we get a baseline because sometimes, you know, I have patients come in and they're taking vitamin D and they've been taking it for months and their levels are still low. So there is an issue maybe with absorption or the one that you know the product that you're holding up there. Maybe that product is not just absorbing for you. Maybe it's past its expiry date. Maybe that there it's just not really getting absorbed. So there are some things to consider when it comes to vitamin D and it's not as simple as like yep okay I'm taking

a thousand IUs because the last thing I'll say is I have medical doctors and medical residents rotate through our clinic because we're a teaching clinic for the University Health Network. And the first thing I'll say when they ask me about supplementation, they'll say, well, I don't really test for vitamin D because everyone's deficient. So everyone should be kind of doing something.

But that's not really gonna motivate anyone to say, hey, I'm really low on need to change something. A thousand I use is a good maintenance. But if you're really low genome, it's not enough going to motivate anyone to say, hey, I'm really low on you to change something. 1,000 IUs is a good maintenance, but if you're really low genome, it's not enough to really raise your levels to a therapeutic kind of range. Yeah, I love this information. For the sake of time, if you don't have five hours,

I just want to remind people that minimum recommended dosing is nuanced, right? This is why it's ideal to go see someone like Dr. Paul. I'll have a great conversation with your healthcare providers. Dosing is nuanced, but we have in the notes provided you with the minimum recommended, what is recommended, different sources, whether it's drops or pills, what's best. So we have all that information. If there is a recommended time to take all of that is in the notes. So what I really want to go through with these supplements is the benefits of why you want to consider adding them in, especially when it comes to, you know, trying to reach your

goals here at the Living Method. Okay, I know this one is a big one too. This also though goes hand in hand with people being deficient. And I know this is, I mean, this is one of my faves and also one of yours magnesium in general. I suggest the calm magnesium because it is easily absorbed. It's just great for your nighttime routine. It can also help with your sleep. It can also help with bowel movements, although it's not a sleep aid,

nor necessarily you're taking it for a poop aid. And there are other types of magnesium. So this is your jam. There are other types like bisglycinate that can be beneficial when taking when following the program. So can we talk about magnesium and why it's so important? So first and foremost, magnesium probably even has more effects than vitamin D in terms of benefits. So you know, things like blood flow lowers high blood pressure, relaxes muscles, tense tight muscles when you're stressed, you need more magnesium.

There's lots of evidence showing that as soon as a person goes through a stressful event, like they bonked their head, which is an area that I deal a lot with with chronic pain and concussions, magnesium levels drop right away. Magnesium is a really important inside your cell mineral, so it helps regulate the cellular environment. It also is an alkalizing mineral, which kind of maintains some of that pH balance. You've probably heard about that a little bit. It is important. That's not means you're taking a bucket full of baking soda, but if you have optimal electrolytes, you have optimal minerals, you're going to have a more balanced, you have a more balanced pH environment. It also really is important for bone. So you wanted to mention

benefits. I could keep going, but there's so many of them that magnesium is, that's why it's one of my favorites. There's lots of different forms you can do with magnesium. I know you're a big fan of natural calm and it is an easy way for people to do. I had some last night, I mixed it with kind of like my tea. It's a bit of a routine at night. Thank you.

If you overdo it, you're gonna have loose stools. That's really one of the main downsides of magnesium. Oh, and by the way, all the things we're talking about, one of the greatest part about these kind of like fabulous five core supplements is that they all are incredibly safe. They, you know, they've been studied, they've been used for decades and really the chance of side effects and the chance of having adverse effects are really really small and Magnesium is another one of those right so you you can if you don't love the taste some people don't love the kind of the the texture sometimes of some of that then you can do a capsule and

You have similar absorption You just can't get as much as you said Gina in a capsule and there's different forms of magnesium And so this is the last thing I'll say is that you might look at, you know, a health food store And you go there you're like wow, there's like 20 different types. What should I take? And it really comes down to Your personal preference on what are you going to stick to? So if you're one of those people that you know, love that Meg calm There's nothing wrong with taking some in the morning

If you feel like you can't take a full scoop or you can't take two scoops at night, then do it in the morning because you're not going to fall asleep. It's more so like when you're ready to go to sleep, it's just going to get you in a deeper sleep because everything relaxes. Your neurotransmitters are more calm. Your muscles are more calm.

It's not knocking you out like a sleep medication. It doesn't do it like that's not the way it works. That's why I can take it in the morning. I can take it in the afternoon or the evening and you're still going to have the therapeutic effect. Um, so it really comes down to kind of your preference on the forms, Gina, magnesium glycinate is a really great form. I actually like to use one that's great for your brain as well,

which is magnesium L theranate. That's like one of the latest ones that's really being pushed. So I know you like hearing about kind of the latest trends and I think that's a really, really nice one. If people are looking for kind of that mental focus, maybe a little bit of anxiety, that's a really nice added bonus. This is where it's nuanced. I do want to just say something about the loose bowel movements that can happen. I want to adjust your dose, which is really important. Also, if the scale happens to be moving at the same time, loose bowel movements can be an effect of that. A lot of times people will blame the magnesium. This is why I hold off till week two to introduce it because people

will already start experiencing that in the first couple of weeks of the program. And then when they add this in, they're like, oh, this must be what's causing my loose bowel movements. And then when they take it out, they're always surprised that, okay, maybe that's not what it was. So just play around with doses, play around with your dose on this, just because it says it takes so much, maybe start little and work your way up. Okay.

So it depends also where you are. So that's the thing about in Canada, the dose generally is kind of in line with what Health Canada thinks is like the evidence-based dose, the safe evidence-based dose. Yeah. And in other places around the world, like the US, like the FDA doesn't regulate it nearly as much as Canada. So you can, you know, you can follow the dose,

but you might have to like increase that quite a bit or even sometimes decreases. So don't be afraid to personalize this approach to you and find out what works for you. In fact, you know, this is actually a great way for people to be more mindful. You know, you're asking them to eat a certain way and they're reflecting on how do I feel? Am I full? Eating that particular food didn't make me feel good. Okay, let's maybe modify that and pull it out. Eating more protein, decrease those cravings I had after dinner.

Okay, interesting. The same thing applies to exercise. The same thing applies to mindfulness practices. The same thing applies to supplements. I took that, how did that make you feel? You know what, I slept really, really well. Okay, great. Let's keep going that.

Maybe the next thing is like, oh no, you know what, that upset my stomach, I'll take it with food instead of away from food. I really, really emphasize, I know any of my patients that are listening know this, really encouraging at the root, I've said it before, this program is really a journey towards being more mindful about your health.

It's just a portal, a gateway into you starting to feel those feels that your body is telling you. Your body is constantly giving you feedback. And even with supplementation, we're adding in something that is found in nature in a little bit of a higher dose that we need because we live highly stressful and fully packed lives. This is where supplements come in as they fill that gap, Gina, where we need extra of something that ideally we would have gotten through food, but because of all the things we're trying to do, we just don't get enough and we don't absorb enough.

That's really the niche. And how quickly people want to do it. They want to see results like last week. You know, people want their efforts to pay off. They want to see results and these things that the supplementation can supplement in the interim before your body is able to get more nutrients from its foods. Eventually with all the nutrient rich foods you are consuming and managing your stress and trying to get better sleep and moving your body, you're going to work to strengthen

your digestive system. But there are some things that you can add in that are going to really help with that. The healthier you're going to get, it's going to help with your immune system. It's going to help decrease inflammation, but people want to see changes right now, today, and you know, taking something that can help the body with that, that's where it can be beneficial. Okay. I mean, I think a part of like the way I see myself, you know, coming on to these lives, because it's been five years, is really just to kind of act like somebody that's just a guide on this journey

that a person checks in with to say, hey, okay, what other blind spots that I have and what can I kind of do? I don't do anything with my patients. I just remove some obstacles and allow the patient to do what their body is meant to do, which is to be healthy and to be vibrant and to be functional. So this is why I keep coming back and having these conversations

is because, you know, I don't get anything out of it. Like you said, you know, she doesn't pay me. And, you know, this is a, this is something that I think is fulfilling in the sense that patients are on a journey for better health. Yeah. And this program is not going to harm them. They're not, it's not going to set them back. In fact, if you fully lean into it and look at it for weight loss, but also more than weight loss and looking at all these other things,

that's the ultimate type of journey that I'm interested in helping people with. Yeah. We're not trying to sell them snake oil at the end of the day. Exactly, yeah. In fact, when I first started with Dr. Paul, there was a lot of like, people just didn't really know much about naturopathic doctors and it was fairly new mainstream wise, of course, because everyone getting out there on TikTok and whatever. Just like there's some great doctors and some not great doctors, I'm sure the same happens in naturopathic medicine. And this is where you and I started out

with some really frank and honest conversations, right? Like there were a lot of buzzwords, insulin sensitivity that no one believed. And now of course there's a lot of research that's saying, okay, it's a real thing. Adrenal fatigue, of course your adrenals get tired, but that's a catchall phrase. And we've had an opportunity to really break down the truth behind these things and really help

people understand what is going on. Maybe someone's using a catch-all phrase to describe a certain thing that's happening, but really what is going on there. That's what I love about you and our conversations. They're honest, they're real, we're not stuck on any one thing. We're not trying to show what we know or prove what we know or sell anyone on a bunch of horseshit. We're actually just really actually trying to help them. Yeah, which is kind of like refreshing, right? And I think this is what people are looking for. They want they want they want authenticity, Gina. You know, I think

that's I think that's why they they to be honest, that's why they really like you in general is because you just you know, you're you're real and you're not some sort of robot that's why they, to be honest, that's why they really like you in general is because you're real and you're not some sort of robot that's saying, take my stuff, do my program, that kind of thing. You like my robot voice, right? I wish there was another robot. I could use another robot meme. I wanna take a quick minute out here

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Okay, let's talk about omega-3. I am really loving this. I do want to say all of these supplements, and we'll talk about this maybe another day, all beneficial for menopause. Y'all, if you're going through menopause and you're being like, what can I do? A lot of new research is coming out how all of these foundational supplements super beneficial. I love Omega-3 for brain health.

I am terrified of dementia and Alzheimer's, which runs in my family. And I'm just, you know, there's other things that I take for that too. And maybe we'll get into that later on. Yeah. Yeah. Right. Omega-3, a big fan as well. Again, another one of those things that, you know, we just don't often have access to these things from a food perspective. And, you know, the plant-based versions of it, because you can get some omega-3s and some nuts and seeds, flax seeds, for example, the conversion into the form that your body needs is extremely inefficient, like to the tune of like 5% conversion into the active form. So that means like, alpha linoleic acid, which is the flaxseed oil, which I'm a fan

of, I'm saying don't stop taking it. But it's more so like those dietary plant based forms, they don't get converted into the forms that you have in your hand there, Gina, which is the omega-3s. Yeah. And the EPA and the DHA are the two active versions that you'll see on the label of fish oil products. And these are the ones that have an anti inflammatory effect, a neuro supportive effect, a brain kind of function effect, and also many other effects on things like cardiovascular functions, they lower triglycerides, they get incorporated into the cellular

membrane which makes our our cells function better and ultimately they're really powerful at resolving inflammation. So I mean that's a really key piece that I would think fish oils really fit into the conversation is that yes they do they do all the things I just mentioned, a brain function, heart function, but ultimately, the one of the main mechanisms is that they help resolve inflammation. I'm specifically using the word resolve Gina, because we often get stuck on well, I want to get rid of inflammation, I want to, I want to block it when you take something like an NSAID

medication. So ibuprofen is that class of medication. Those are really good at stopping pain, but they don't resolve inflammation, they just block it. Because what people don't sometimes miss is that inflammation initially is a good thing, but then it kind of crescendos and then it sometimes gets stuck and that's called chronic inflammation. But we want it to not just go back down and then keep getting stuck in that on initiation phase, we want it to flip over the other side and resolve and fish oils come in. That's where omega 3 is coming. And so what you're holding up there is a great

option that you can get plant based versions of that. So you can look at Yeah, exactly. That's the one you're holding the green label. That's a that's a brand called Nutri-C that's found here in Canada. There are lots of other ones. There are some now. I'm working with a company that uses like kind of higher potency because I find omega threes from a therapeutic perspective. Sometimes you need higher levels to get those therapeutic effects. I like the ones you have in your hand as a

maintenance. So those are the types of conversations that we kind of like get into when we get into specifics around patients. But in general, people are looking for around 2000 milligrams of EPA and DHA together. So if you add those two up, if they equal 2000, then you're in a pretty good spot.

Yeah, that's what I do. I take a high EPA and then a high DHA and then I take them together. Wow, you're – that's a long walk right there. And that's – well, I learned a few things along the way. Yes, you are. Yes, you are. That's a good hack. I like it.

And also, it's all about the kinds of fats that you're getting, right? So you have your – it's like you have your saturated fats, which are okay fats, as long as you're having enough of these like good fats, your omega threes, then your sixes, it gets all, you want to make sure you're getting enough omega three. And if you're not, that can be problematic. And it's hard because you'd have to eat a lot of fish in order to get that's right. And most people don't have access to that or the fish that they have access to is not the greatest source. And that's, I'm glad you brought that up. He's one of the biggest things with omegas is that the natural food sources of actually fish are contaminated in many places around the world. And, and while they do have protein and they do have omega threes, you're not going to get

the full kind of, you're going to get kind of like two steps forward, one step back. And there's lots of research looking into this. So we do, but there's a reason that, uh, medical associations and doctors say, you know, pregnant women don't eat more than like one serving of fish a week because you're going to have some possible toxicity for heavy metals. So definitely when you're looking at some of the bigger fish like tuna, there's a, we know definitely a strong connection between that and some of those heavy metals. So definitely when you're looking at some of the bigger fish like tuna, there's a, we know definitely a strong connection between that and some of those heavy metals and persistent

organic pollutants. So there in comes fish oil because it's molecularly distilled those, especially if you're buying really good quality, which is a whole nother conversation we should quickly touch on at the end, quality supplements make a difference. You're going to get some really, really clean sources of omega-3s, which is again, hard to do through your diet. And it is part of good fats. Like I think protein and good fat are the two biggest kind of macro groups that often

are overlooked in typical diet. And it's constantly being assaulted, Gina, by processed fats. So you mentioned, you know, the processed omega-6s, they're kind of in competition with omega-3s. So if you've eaten a lot of omega-6s in the past, what does that mean? Like things like chips, corn chips, things that have canola oil, soy oil, palm oil, these are high in omega-6s, these are processed oils, they kind of compete with the omega-3s and they the more of those processed oils you have the more inflammatory your cells actually are. So we got to like kick those other oils out and increase that ratio. So in my with my patients I'm testing omega-3 scores

to see how much should they have in their cellular membrane. And in fact, you can see that there are lots of, there's also lots of studies showing that this omega score is majorly low for a lot of people that are not paying attention to this ratio. So there's a lot of, again, there's a lot of benefit from making sure we get adequate omega-3s to counterbalance what we've done in the past or we're currently doing?

Well, that inflammation is such a big one. Again, one of the main reasons why people find it difficult to lose weight and inflammation just kind of messages with the whole messaging system of your body and how your body is functioning and cause all sorts of issues. Okay, I want to go to B complex next or B complex. I have like a B complex and then of course, I also have like my liquid My liquid b12s that I take. Um, do I need both? I mean this is nuanced again, um Be complex. Yeah, so be complex

You know, it's a little bit of a bigger conversation because there's all these individual bees But just to make it simple jeena The bee vitamins are a family of vitamins bees, but just to make it simple, Gina, the B vitamins are a family of vitamins. We know a folic acid in pregnancy and we know a lot about B12 because it's often tested and it's often low, especially if a person's vegetarian or they're plant-based, you're going to get low B12. You could also really get some issues with absorption of B vitamins. In fact, when I looked at the data, B6 is one of the most common deficiencies and often that's overlooked. So they kind of like work in synergy together. That's why I do like a B complex because even

though they all have some unique effects, they all have kind of like a broad effect of helping improve cellular energy metabolism. I know that's a really like vague term, but they basically help the stuff that's inside your cell that makes energy do its job better. And that's why when you're low in B12, you get really tired. Yeah, it's a pretty common symptom, right? Yeah. And so it does a lot more than that. And we could probably go in each one. And you know, one of the things I'm, you know, kind of working on is putting together some a little bit more information for people so they can look at that. But I think in your, in your package and in the data and the documentation you share with your members, you already do a

pretty good job of detailing some of those things. So overall, B complex covers off the deficiencies that are often found in people. And I think that the one you're holding in your hand, particularly, there's some really good quality ones. And this is one of the supplements that you can get the $10 B complex, which is kind of like, you know, 50 milligrams across the board in forms that are not well absorbed. Or you can spend, you know, $10, $15 more

and get ones that are gonna be properly absorbed and you'll know the difference. So this is where you kind of get what you pay for. And ideally you wanna take it with food and pay attention to the dosing that's on the label because that also does make a difference. Yeah and I know people are going to ask certain brands and whatnot. I mean this is like we have people all over the world following so it's really about what you have access to and I think go to your pharmacist, go to the health

food store, ask them what's good. I don't like paying for full price y'all so I have sort of brands that I know that are great and then I might switch up depending on what's on sale, what's a good brand that I could get at a good deal. And then of course, you know, if you really wanna get into it, especially if you're dealing with some health issues, is see someone like Dr. Paul who can give you that advice.

Obviously they have access to, you know, premium quality and grades of products that the rest of us might not have access to when we're just going to our local pharmacist or whatnot. Probiotics, prebiotics. Okay. Big thing. So as you probably remember in the summer, I was over in Europe presenting a couple of times on the gut brain axis, the microbiome. So this is an area that I do a lot of kind of work with my patients on. I would probably say if I could summarize, naturopathic doctors in general are really experts in hormones and and that's you know, Dr. Lincoln talks all about that. So we all NDs really understands hormones pretty well. She understands it

even better than most and then gut function. And there's a lot of connections between the two. And in the middle is inflammation. And we know all above that is weight loss, and which is where we're all here. So, you know, when it comes to omega, sorry, when it comes to probiotics, you really, these are live bacteria that has tremendous amount of evidence, and they all have different evidence, depending on the strains. You might notice, like the one you're holding up there, this is a multi-strain. There's multis, there'll be lactobacillus acidophilus,

there'll be bifidobactylamine. So a lot of people get confused by this, but these are all bacteria that we have in our gut, Gina. And so depending on the effect you're trying to get, and this is what I kind of shared with my colleagues in Europe, is that the strains sometimes make a difference to what you want to do. So for example, if you have IBS,

then there are certain strains that are helpful for that. If you have chronic vaginal issues or yeast infections, there are strains that are more specific for that. There are strains that now are being looked at improving metabolism and improving GLP-1, which is what the whole ozempic thing. So the research is really evolving at hyper speed. I think the future of supplementation and kind of nutraceuticals in general is really going down the optimization of the microbiome, trying to create balance there, probiotics

can temporarily modify your microbiome to create a positive effect. And prebiotics are the fuel for the bacteria that is in your gut. So if probiotics are kind of like the grass seed, prebiotics are kind of like the fertilizer that'll make the grass grow. Okay. So if we're going to use that lawn analogy, we want a beautiful manicured lawn in your gut. We don't want weeds and things like that. These are, these are opportunistic things that will grow up. And when you have an adequate level of good bacteria and you're taking probiotics, that is going to help maintain balance in the microbiome. We're going to get into this a

lot more detailed when we talk about obstacles. But I think that's good for now because there are some food sources too. And so yogurt, kefir, fermented things, kombucha, there's fermented soy products that have probiotics in it. So there are food-based sources, but oftentimes people don't like those or don't have access to those. So probiotics do play a role, Gina. I just want to mention, if you are just joining us now, we are talking about supplements that can help on your weight loss journey with Dr. Paul Herkel. Now if you're just catching the conversation and you're trying to listen, you know nothing

at all about your microbiome that we're talking about, or nothing at all about any of the supplements. This is the first time hearing them. Remember these conversations are about awareness, right? It's like you just sitting back and just listening and just trying to pick up different bits and pieces. And maybe you might wanna go back and then listen again.

All of the supplements we're talking about today, the vitamin D, omega-3, magnesium, B complex, probiotics, prebiotics are all have all been posted. There's a post that outlines all of them in the group today. It's also in the app. It's also in the book. So you can take your time read it it over, listen to this conversation. It's not meant to overwhelm you. You do not have to be fanatically writing things down and running out to get any of these things.

Just take a deep breath if you're feeling overwhelmed and confused and just be like, okay, this is interesting. This is us having a real conversation about supplements, which you've probably heard a lot about, which ones are the worth you spending your money on? What are some of the things that they help with? And what are the some of the things that you're going to want to keep in mind? But this is all in written form as well. This is all in written form. Yeah, I'm glad you brought that up. I'm glad you just brought

everyone back down to kind of like the reality. It's easy to kind of get you can tell I get excited about this stuff. And so I kind of like try to share, I'm a bit of a geek on this. However, you know, big picture, if you're sitting and listening to this, and this is kind of like the first time that you've even kind of delved into the supplement conversation,

then just sit with that. There's no reason for you to be like, adding more to your plate, especially if this is the first time through the program or first couple of times through the program and you're just trying to get your like bearings and trying to figure that out, it's totally fine just to kind of focus

on the foundational pieces of the diet. Yeah. Then when you're ready, and there's a lot of people listening to this that are like, okay, Dr. Paul, give me more. I wanna hear. So that's why I'm here for those people too. And then you can look to level up. So this is a level up pathway. And you don't have to level up. You can stay exactly where you're at. You don't need to take supplements to lose weight. Let's

be clear about that. You don't need to do that. It is just kind of like a power up for people that need it. And usually the more health issues that a person has had in the past or currently has or is taking medications because they happen to be a cause of a lot of depletions of certain nutrients, then maybe you should pay more attention to some of these things. You know, for example, an acid blocking medication, which is a super commonly prescribed medication, is notorious black box type warning for magnesium deficiency. So it's just one of those things that just I can, I can probably tell you 10 examples like that. But this is one of those things that we are here to give you portals into looking how to level up, but you don't have to do any of this. So if you're overwhelmed, it's okay, stick to it.

We're gonna talk, I'll be back, we'll talk more about it. Well, and it is very nuanced. Like we could get into, you know, what happens if you're not, what are some of the signs if you're not getting the vitamin D, if you're not getting the magnesium? If we talk about the benefits, but we could get into what happens.

Well, what would it look like if someone was deficient in vitamin D, omega-3, magnesium, vitamin B, and their microbiome was a mess? What would the journey look like for somebody like that? How many hours do you want? That's a big question. Each one of those is nuanced, as, as you said, but I mean, let's just take one, for example, let's look at, let's look at magnesium, my favorite. So there are some ways of testing magnesium deficiency, you can test your red blood cells for the amount of magnesium. It's often not done because again, the body will maintain magnesium levels. But if you're on the low end,

you're not getting the optimal levels. We have magnesium stored in our bones. You know, 50%, 60% of it is stored in your bones. So it will always pull a little bit of that if it needs it. So that's why this whole conversation around pH is so confusing is because the body regulates pH, but it's more so what's in your cell. Now, if you're really, really tight, if you might be really, really nervous, these are

the, you might have muscle twitches. Sometimes restless legs can be due to, or people interpret as restless legs can be due to magnesium. People will have those tight neck muscles will translate into kind of daily tension headaches. Now, these are signs and symptoms that are not only exclusive to magnesium, but magnesium could be playing a role. It could also be hydration. It could also be you have really really tight muscle trigger points that have to be corrected with your manual provider. So there are signs and symptoms of for each one of these things Gina, but there's also testing for each one of these things that can be done. So if you're like, I really don't know where I should start, maybe start with getting an assessment to see if you need some of this, get some testing done. That's a lot of what we do with

our patients is that we do comprehensive, high level metabolic testing to see what you need. And then we give it to you. But the great part about these magnificent five is that you really don't really need to test to really start getting the full benefits of it. And that's why I think when I saw the list I was totally okay with talking about these because I know that this is what I do and see and prescribe in my practice day in and day out. Yeah well we're gonna you're gonna be back I mean we're gonna have a variety of different conversations with you oh my god and it's. Yeah. Well, we're going to, you're going to be back. I mean, we're going to have a variety of different conversations with you.

Oh my God. And it's just occurs to me, like we could have a whole conversation on like supplements for hormones, supplements for digestion, supplements for like inflammation. I mean, that's the other big thing. Like there's huge, there's huge, exactly. There's lots of, lots of these combos and we do touch on all of them. But this is meant to kind of get people excited

and wanting a little bit more. And that's where we're starting here. Yeah, and Dr. Paul is gonna come back. We're gonna talk about other supplements that now that you've put the kind of time and energy into the foundational stuff and work that you're doing can help take your health and wellness to the next level. Things like adaptogens, for example, what are things that you can take to help with

your hormones? What can, what more can you do? But these are so foundational. They're so basic that like if you are, again, if you are deficient in these things, it can be problematic, not just from preventing your body to focus on fat loss in the way that you like, but just your health and wellness in general. And they are also super basic. They are super foundational. I am pretty sure if you walked away and had a conversation with your healthcare provider, they would be like, oh, this list is great. This is amazing. Good for you. Now, they might be weary if you're like,

I'm taking these things for weight loss. They might be like, oh my goodness, what are they going to say? But then when you present the list, they're going to be like, Okay, this is great. Right. There's a lot of nuance to can you have a Gina summer school camp, bring the experts have full courses? Yeah. We're working on that. Dr. Paul is also working on what are you working on these days? What's new with you? Yeah. So as people know, I have five kids. So that's my first project. Dad first, doctor second. You know, I still have a really busy clinical practice. And in fact, you know, I've that's a lot of where I've put my focus on, you know, my youngest daughter has just turned one. So I kind of focus back in on that. So I've opened up a little bit more

space for people to work with people. I've also been doing some collaborations with a medical doctor, she's a functional medicine doctor, also a chronic pain specialist does work with hormones. And so I think that I'm a big believer in integrative medicine. And so not only is it evidence based, it's it's also integrated meaning like what's the best of both worlds, I know what I'm really good at. And it's exactly what we just talked about and really understanding the root causes of health. That's my jam.

I do a lot of work in brain health and chronic pain. So, you know, I've been working a lot on my concussion program. So anyone that's dealt with brain injuries in the past, there's a, you know, this is a huge area that I focus on, but I also do a lot of work with weight loss and really collaborating with doctors and other providers really helped and taught by my patients because this is what patients need. I think this is key.

And the other big piece is I've really collaborated with a chiropractor colleague of mine that's also an exercise and wellness expert. So they do a lot of training and evaluation for people that are going through these executive health programs, really looking at not just like, okay, you know, where's my neck hurt? And is that a problem? Yeah, obviously that's very basic. But more so when a person comes to me, Gina, I'm looking at optimizing their metabolic health. But one of the biggest obstacles to them being successful in the living program I've learned over the last five

years is, can they marry the diet with physical activity? Yeah, we talked about exercise a lot. But you can't talk about them in isolation. In my opinion, you can start with a diet. But if you really want to level up, especially if you hit those obstacles of okay so I'm in meta-pause and I've lost 10 pounds, I've lost 20 pounds but now I want to lose another 20 but I've kind of like hit this plateau. I know everyone listening, you know who you are, there's a lot of people out there, you hear it every day Gina. And so what I've found is that those physical challenges of trying to figure out, Hey, here's my goals. I do you know, Libby, I don't want to have dementia. I want to be fit. You know, these

are things that physical exercise like a prescription, not just go and walk or how, what should I do? What type of movement should I do? This is what his doctor's doing. And that's what I'm excited about is marrying the things that I'm doing with the things that you're doing, Gina, with the things that we can do from a manual perspective. And the last thing I'll say is one of the most common things I see with my patients is that they're able to do the program when things are going well. But as soon as something comes up, like they're sick, something stressful in their life happens, or very often, it's like a physical issue. They're like, Oh, I kind of pulled my back out or I tweet something.

And then as soon as that happens, they're like, Okay, I can't do it. I fall off. Yeah. It's like a bit of an excuse. It's a bit of a limitation. So what I start thinking about with patients, especially now that I've worked with them a couple times, we say, what are the possible pitfalls for you not being able to stick on this? Because this is awesome. You're like, win a program. Yeah, let's do it. But what happens if that nagging injury that you've had your whole life or your whole last five years, what happens if that acts up? Well, we have to be proactive. You're seeing me to look at hormones and gut and all these things, but also you have to see somebody that really understands the possible physical limitations

and what you should be doing. Anyways, I'm pretty pumped about this because it's one of the huge blind spots with my patients. And I think that it's part of you being personally and being personalized, I should say. How should I move to optimize my weight and to reach my health goals? I love it.

I love the passion behind it because it feels good to feel good. It also feels even better to help other people feel good. And people really are making a change. I read a statistic once that less than 1% of people walk away from their doctor or health care provider and make change. And what's really exciting with the program is people have a systematic method for making

change. And so they actually accomplish a lot just by the little things that they're doing each day. And then how do you build on that moving forward? Dr. Paul Huerke, before we go, one more question. Can you get all this in a multivitamin? No. The short answer is no. go one more question. Can you get all this in a multivitamin? No. The short answer is no. I'll tell you why really quickly.

A multivitamin is going to have to compromise somewhere because of the vast number of ingredients, especially ones that are trying to also add in a little bit of fairy dust here and a little bit of like, you know, carrot extract here and a little bit of like, when you add more ingredients, the amount in the capsule shrinks. And then sometimes what happens is that companies like, okay, so I can only fit about a thousand milligrams of anything, any combination in one capsule, but I can make, I can fit a bit more if I press it into a hard tablet.

And now when you put it in a hard tablet, it's not absorbed as well. So there are little things, because I worked in the nutraceutical industry and I was a medical director for a very big natural health product company for many years. So I'm an insider when it comes to some of these things. So I understand that there are practical sides of things. So a multivitamin, there are some really good ones, but

you have to take you know, four or five or six capsules a day to really get the full benefit. Okay, taking a one a day men's multi or women's this, it literally is the difference of like maybe one ingredient, a couple milligrams, and they call it a woman's multi, like they add iron, which I would never add iron to a multivitamin because it's competing with all those other minerals to be absorbed. So that's why I said no, Gina,

is because I'd rather break it up into the right groups because I don't wanna put my fat soluble vitamins with my water soluble vitamins because they're gonna be interacting. One I wanna maybe take with food, one I wanna take without food. I would never put magnesium and calcium into a multi, but they take up a lot of space. Anyways, long story short is that like in most things in life, shortcuts are not going to get you there faster.

Okay. I do want to have you back and talk about is the difference between men and women in terms of their needs. So we're talking menopause. We also want to talk andropause for men. We're talking hormones for women. What's going on with men? We talk supplements. Are they universal? Men, women? I mean, just in general, all of these will work for everybody. Yeah. Do you talk about supplements and the menopause? Like I know that that was a big thing for you in the fall. Is that addressed? Yeah, I mean some of the basic ones, yeah, and some other others that people can add in specifically. We have talked about that. So I mean that's all in the menopause add-on, but you know I'm very mindful of the men in the group as well. And what is that conversation? I know menopause, for example, is a slower moving thing that men are experiencing, whereas women feel like we just get punched in the face with menopause

and all of a sudden we're there. And there it is nuanced and there is some differences, but I think it's, it's time we started dressing the men who are following the program. And what are some of the things that Yeah, there are some unique needs for sure, Gina. In short, there's definitely we talk a lot about women because even I would say majority of my patients are women. There's a lot of reasons for that. Women like to be more proactive with their health. I had a patient yesterday, she brought her husband in

and she was part of the program, but her husband was not, but she found out about me through the program. And it's funny how many times the wife comes with a husband to kind of like help navigate that. You know, women have this beautiful role in a family as they kind of are a facilitator. And sometimes men, the nature is, you know what, I don't really need to do that.

Or can I postpone that? But there are men in the program. And I think that it's worth talking about some of the things that they have. And maybe the other thing is there's a in the program, and I think that it's worth talking about some of the things that they have. And maybe the other thing is, there's a lot of caring spouses in the program that also want to take care of their partners. And so that's another thing that you can maybe take

some of this information that we talked about. So remind me to talk about that next time we talk, and we'll get into that for sure, I'd love to. Okay, so guys, can you just pull up Dr. Paul's website again for people who might have missed it the first time? So, paulherckl.com, paulherckl.com is his website. You can also follow Dr. Paul on Instagram at DrPaulHerckl. If you are interested in reaching out, working with him or his team, that's where you'll be able to find him.

He will also be back. We'll be building on the conversation. Again, this is a conversation of awareness. No one needs to run out and buy all the con magnesium today. Just a conversation to get you started, to get you thinking. Maybe you're not having any issues now, and you're moving and grooving and things are great.

Maybe later on in the program, you might wanna revisit this list. It is there for you if and when you need it. At the end of the day though, is the best idea is to have these discussions with your healthcare providers if and when possible. I know that's tricky because not everyone has one. Dr. Paul Herkel, thank you so much for joining me today.

You're very welcome. Thanks for having me. It was a pleasure talking to you and to everybody that's listening. I love it. Thanks everyone. See ya.