The Unique Nutrient Needs of Female Athletes

During this episode you’ll learn about: This week’s guest: Dr. Mario Roxas, ND, Director of Scientific and Medical Affairs at Thorne [0:57] Travel’s effects on the body, from jet lag to immune challenges [2:10] Roxas’ top 3 supplements for travel [3:51] Common health challenges from travel [6:21] How to prepare for digestive upset [10:08] Tips for combating jet lag and staying rested while traveling [12:26] Questions from the community How do you choose which foods to try and which to avoid while traveling? [17:19] What causes traveler’s constipation? [20:09] Can I pass through airport security and TSA checkpoints with powder supplements? [21:06] Resources to topics mentioned in this episode: What Inspires Us to Innovate, with Mario Roxas, Director of Research and Development Tips for Healthy Traveling This Summer Mayo Clinic: The Globetrotter's Guide to Dealing with Gut Health Issues While Traveling These Are the Ideal Supplements to Pack While Traveling Mayo Clinic: A Traveler's Guide to Immunity Health Keep Your Gut Healthy While Traveling Mayo Clinic: Don't Let Jet Lag Derail Your Vacation Can You Bring Vitamins on a Plane? How To Travel with Supplements How Does Thorne Support Traveling Athletes? Products related to this episode: Daily Greens Plus, Sacro-B™, Daily Electrolytes, Advanced Digestive Enzymes, Magnesium Bisglycinate, Melaton-3™ Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

During this episode you’ll learn about: “I wish I knew this sooner”: Drs. Amanda Frick and Jennifer Greer share hindsight health tips [1:29] Today’s topic: Gut health and the unique roles of prebiotics, probiotics, and postbiotics [3:52] What is the microbiome? Is it the same as the gut microbiome? [5:36] How to support the gut microbiome with “biotics” [8:21] Prebiotics: Fiber, polyphenols, and bacteriophages [8:31] Probiotics: Live bacteria, yeast, and fungi from fermented foods [11:35] Postbiotics: A new category of biotics? [12:54] Which Thorne products are “biotic” formulas? [14:58] Introducing Thorne’s Complete Biotic, a 3-in-1 formula for gut health [18:41] How do I choose the right probiotic? [20:38] Questions from the community How long does it take to see results from taking a prebiotic? [23:48] Is gas and bloating common when starting a new probiotic? What are some common side effects? [25:34] How can I tell if my new probiotic is working? [27:56] Why do some probiotics require refrigeration and some do not? [30:14] Why do I need prebiotics if I’m taking a probiotic? [31:30] Is it safe to take a probiotic or prebiotic supplement long term? [33:28] How do probiotics not die in the stomach before they get to the gut? [34:44] Can taking a probiotic help people with food sensitivities or a leaky gut? [36:28] How do you pick a probiotic that supports mood or mental health? [37:49] Resources to topics mentioned in this episode: Take Thorne’s free Probiotics Quiz to find the right formula for your health needs Thorne’s At-home health tests: Meaningful insights, personalized plans Find a Health Professional near you Prebiotic vs. Probiotic: Which is Better for Your Health? What Are Probiotics? Dietary Sources, Side Effects, and Supplements Bugs 101: Probiotics, Prebiotics, and the Microbiome Everything You Should Know About Fiber Which is the Best Probiotic Supplement for Me? How Prebiotics Benefit Your Gut and Overall Health The Best Time to Take a Probiotic, According to Experts Bacteriophages 101 Prebiotics: The Essential Nutrition for Your Microbiome Gut Health: Polyphenols as Prebiotics How a Probiotic Supplement Can Benefit Children Products related to this episode: FloraMend Prime®, FloraSport 20B®, Bacillus Coagulans, Women’s Daily Probiotic, Sacro-B™, Complete Biotic Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

Rundown During this episode you’ll learn about: Basic principles of skin health [2:30] Cigarettes’ impact on skin health [3:44] Sunbathing and skin [5:05] Vitamin D [6:18] Skin protectants [9:00] Sulforaphane [9:18] Skin supportive nutrients [12:30] Collagen Plus [14:00] Collagen and skin health [15:40] Collagen forms [17:30] Peptides [18:30] Collagen taste [19:30] Questions from the community [23:22] Why do we need lotions and creams? [23:30] What does sunscreen do for skin health? [28:00] What fruits are good for glowing skin? [30:00] What causes acne and what can be done about it? [31:39] Water and your skin [33:56] What destroys collagen in the body? [35:05] How can I manage eczema? [36:00] What is Botox? [39:35] Resources to topics mentioned in this episode: Expert Tips for Ultimate Skin Hydration Considering Botox for Younger-Looking Skin? Read These Tips First Fish Oil and Skin Health – What's the Connection? Mayo Clinic: Effective Tools for Skin Longevity Mayo Clinic: Protect Fragile Skin as You Age Mayo Clinic: How Antioxidants Protect Your Skin from Sun-Induced Aging Mayo Clinic: Under Pressure – The Impact of Stress on Skin Health Mayo Clinic: The Beauty of Sleep – How Your Skin Reflects Your Rest The Microbes on Your Skin: Your Partners in Healthy Living Five Expert Tips for Cold-Weather Skincare Tips for Protecting Your Skin Inside and Out This Summer Pros and Cons of Different Types of Sunscreen The Plant Extracts that Support Healthy Skin Aging 6 Supplements that Maintain Healthy Skin from the Inside Out Collagen for Your Skin Mayo Clinic: How Sunlight and Pollution Cause Skin to Age Products related to this episode: Collagen Plus, Collagen Fit, Biotin, Skin Health Stack Subscribe To More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, video, and stories on Thorne's Take 5 Daily blog.

During this episode you’ll learn about: All about Thorne’s Menopause Test [0:50] How the sample collection process works [2:10] Tips for generating a saliva sample [4:26] What is menopause? What is perimenopause? [5:46] Why women of all ages may benefit a menopause hormone test [7:52] How the at-home test compares to blood-draw tests at a doctor’s office [10:16] What does Thorne’s Menopause Test measure? [12:12] How to take the Menopause Test if you’re on birth control or hormone therapy [12:51] Interpreting Thorne’s Menopause Test results: Estradiol, estrogen, progesterone [15:17] How the timing of your menstrual cycle influences hormone levels [19:28] What do women’s testosterone levels mean? [24:30] DHEA as a measure of hormonal health [26:22] How to understand the cortisol rhythm and energy levels [28:53] Resources to topics mentioned in this episode: Watch Dr. Amanda Frick and Margaret Gandolfo go over the Menopause Test results on YouTube. Connect with Margaret Gandolfo on LinkedIn and Instagram Connect with Dr. Amanda Frick on LinkedIn Thorne’s Medical Affairs Team: Turning Science Into Education 8 Questions About Menopause: Everything You Need to Know Am I in Menopause? Embracing A Positive Mindset During Menopause 6 Strategies to Control the Menopause Chaos How to Stay Healthy During and After Menopause Foods You May Want to Avoid During Menopause A New Life Stage: The Best Menopause Supplements to Support You A Lifetime of Balanced Nutrition Advice for Women Menopause and Brain Fog (And What You Can Do About It) 6 Women's Health Allies to Support You During Every Life Phase Lifestyle Tips for Managing PCOS 4 Benefits of Inositol for Women's Metabolic Health and Hormone Balance* Too High or Too Low? A Guide to Women’s Testosterone Levels Estrogen Dominance: What it is, how to recognize it, and what you can do about it Ensure a Harmonious Cycle: What to do Before, During, and After Your Period From the podcast archives:Hormones and Your Health Thorne’s At-Home Health Test Demonstration Series with Dr. Amanda Frick How the Stress Test Works: Results and Insights The Thyroid Test: What to Expect and How It Works What Do My Sleep Test Results Mean? How to Digest Your Gut Health Test Results We Took Thorne’s Weight Management Test! Products mentioned in this episode: Menopause Test, Fertility Test, Women’s Daily Probiotic, Biological Age Health Panel, Meta-Balance™, Women’s Multi 50+, Advanced Bone Support, Advanced DHA Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

During this episode you’ll learn about: Maura Donovan’s best practices for daily well-being [1:12] Today’s topic: Sports performance and women’s health [2:00] The impact of hormones on women’s nutritional needs [2:51] How women’s health needs change in different life stages, from first menstruation to menopause [4:57] Common nutrient deficiencies for female athletes [8:32] The menstrual cycle’s effects on workout success and athletic performance [10:22] How to adjust nutrient intake and workout routines during the menstrual cycle [13:20] What is relative energy deficiency in sport (RED-S)? [15:32] The Athlete’s Plate, a tool to improve fueling strategies [17:37] The best supplements for female athletes [19:21] Benefits of creatine for women [20:37] Simple meal planning strategies for busy athletes [22:59] Questions from the community How much protein do women need? What are the best sources of protein for women? [25:22] What supplements for women help with muscle soreness and post-exercise recovery? [27:58] How much water do women need every day? Do women have different hydration needs than men? [29:47] What are signs and symptoms of RED-S in female athletes? [30:35] What foods or supplements help with low energy during the monthly cycle? [32:14] If I follow a vegan diet, do I need to take an iron supplement? [34:00] Resources related to this episode: A Lifetime of Balanced Nutrition Advice for Women An Athlete’s Nutrition: 3 Considerations for Endurance and Strength Importance of Good Nutrition for Young Female Athletes 3 Tips for Women Who Want to Build Muscle How to Build a Human Powered Health Routine Not Just for Men: How Pre-Workout Elite Benefits Women Too High or Too Low? A Guide to Women’s Testosterone Levels Creatine: Benefits for Women's Health How Does Thorne Support Traveling Athletes? The Dangerous Effects of Under-Fueling: Energy Deficiency in Sports Why the Best Supplements for Athletes Are NSF Certified for Sport® The Risks of Being Vitamin D Deficient as an Athlete Products mentioned in this episode: Creatine, Whey Protein Isolate, Iron Bisglycinate, Super EPA, Calcium, Vitamin D-5,000, Curcumin Phytosome, Amino Complex, Magnesium Bisglycinate, Vitamin C Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

During this episode you’ll learn about: This week’s guest: Maura Donovan, Medical Education Specialist of Sports Nutrition at Thorne [0:57] Common types of athletic injuries and the recovery process [2:44] How diet impacts healing after injury [6:03] Post-injury mistakes to avoid [8:37] Best supplements to support injury healing and recovery [10:06] How sleep and stress management support recovery after injury [14:03] 4 practical steps for a smart recovery routine [16:45] Questions from the community What are the best supplements to address knee pain from running? [20:58] What is the single best supplement for athletic recovery? [22:11] How long do supplements have to build up in the body to affect the recovery process? [25:48] What are natural sources of magnesium for injury recovery? [26:57] What happens if you take too much of a supplement? Can it slow down recovery? [28:51] Resources to topics mentioned in this episode: Use Nutrition to Support Recovery from a Workout Injury Top 3 Reasons to Add Glutamine to Your Recovery Plan Injury Recovery 101: Inside and Outside of the Octagon Common Exercise Mistakes That Can Derail Your Fitness Goals The Dangerous Effects of Under-Fueling: Energy Deficiency in Sports Ease Sore and Tight Muscles with a Foam Roller What Effects Does Stress from a Crisis Have on Your Body? How Inflammation Impacts Brain Health What Is the Difference Between IBS and IBD? Products mentioned in this episode: Magnesium, Fish Oil & Omega-3s, Collagen, Amino Complex, Vitamin D, Creatine, Vitamin C, PharmaGABA, Theanine, Phosphatidylserine, Joint Support Nutrients, Glucosamine & Chondroitin, Catalyte®, Curcumin Phytosome, Beta Alanine-SR Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

During this episode you’ll learn about: Greer’s #selfcare tips for everyday well-being [1:12] Hydration: What it is, why it matters, and how much water you really need [3:15] Does drinking water help you lose weight? [6:36] Can you drink too much water? [8:16] What are electrolytes and how do electrolytes affect hydration? [9:18] Foods and drinks that promote hydration [13:04] Do caffeinated beverages hydrated or dehydrate? [14:59] Practical tips to develop a hydration routine [16:40] Lifestyle and environmental factors that affect hydration [17:40] Questions from the community I always feel thirsty no matter how much water I drink. Is there something wrong with my health? [20:07] What’s the connection between hydration and dry skin? [21:01] If I don’t like plain water, what are some healthier alternatives to stay hydrated without added sugar? [23:16] How does salt function as an hydrating electrolyte? I thought it dehydrates the body. [25:05] Is it OK to drink less water in winter than in summer? [26:11] What is the kidney’s role in hydration? [27:24] Resources to topics mentioned in this episode: How to Stay Hydrated Without Water 5 Tips for Better Hydration Common Hydration Mistakes You Might Be Making Hydration: Catalyte vs. Bottled Brands Staying Hydrated in Cold Weather – What You Need to Know Expert Tips for Ultimate Skin Hydration Infuse Your Day with These Seven Herbal Teas that Support Gut Health Thorne Hosts First-Ever Mocktail Club From the podcast archives: The Secrets to Healthy Skin Products related to this episode: Daily Electrolytes, Collagen Plus, Catalyte® Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

During this episode you’ll learn about: Myth-busting trending health topics: Does vitamin K interfere with vitamin D absorption? [1:53] Today’s main topic: Clinical trials [5:22] How Thorne uses clinical research to formulate products [7:42] Limitations to clinical trials [10:07] What clinical trials mean for everyday consumers [12:58] Questions from the community Why don’t all supplements go through clinical trials? [15:32] What is the main focus of a clinical trial? Supplement safety? Ingredient efficacy? Something else? [16:42] How does Thorne address clinical trial results that don’t meet expectations? [19:41] How does Thorne use clinical trials to improve formulas over time? [23:22] Resources to topics mentioned in this episode: How Thorne's Medical Affairs Promotes Supplement Education, with Dr. Jennifer Greer Why Clinical Research Matters: My Journey to Thorne Does Thorne Participate in Clinical Trials? Why Should You Care About Clinical Research? Working Better Together: Magnesium, Calcium, and Vitamins D and K Thorne's Medical Experts Share Their Favorite Supplements What Are Adaptogens and How Do They Help? Products related to this episode: Stress Balance, Sleep Bundle, Daily Greens Plus, Vitamin D + K2 Liquid, Vitamin D Test Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

Overwhelmed by all the different supplement brands out there? Dr. Jennifer Greer, Thorne’s Director of Medical Education, joins podcast host Dr. Amanda Frick to talk about how to read a supplement label, red flags in the supplement industry, and how cost is a matter of quality. During this episode you’ll learn about: How to choose a supplement brand [2:15] Look at the label for third-party certifications [3:58] Read up on ingredients and nutrient forms [7:21] What does it mean when an ingredient is trademarked? [10:04] Cost: Cheap vs. expensive supplements as a matter of quality [12:05] How to interpret health claims [15:08] Questions from the community What is “bioavailability”? How do I know if a nutrient is “bioavailable”? [18:56] What minerals are most important in a daily multi-vitamin formula? [22:39] What “other” ingredients should I avoid? How can I tell if a brand is using a clean formula? [24:24] How can I tell if the dosage in a product’s Supplement Facts is effective or backed by science? [26:07] Are there any red flags to look for in the supplement industry? [27:14] Resources to topics mentioned in this episode: Find the Best Form of Magnesium for You Product Quality: Thorne's Defining Characteristic Thorne Supplements are 3rd-Party Contents Certified Why Are Supplements’ Daily Value Percentages So High? Get the Most Out of Mineral Supplementation The Best Quiz to Find Which Nutritional Supplements You Should Take What is NSF Certified? What Thorne’s NSF Certifications Mean for You What is Methylation and Why Is It Important? Anatomy of a Multi-Vitamin: Micronutrients, Minerals, and More Products mentioned in this episode: Magnesium, Curcumin Phytosome, Quercetin Phytosome, Boswellia Phytosome, Green Tea Phytosome, Vitamin B12 Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

Note: This episode originally aired in September 2024. Are your dietary supplements third-party certified? John Travis, technical manager and spokesperson at NSF, an independent non-governmental organization dedicated to improving global health, joins the podcast to explain the different NSF certifications and why third-party testing matters for supplement safety. During this episode you’ll learn about: What is NSF? An international not-for-profit organization that serves public health [0:54] What does NSF stand for? [5:11] The dietary supplement industry and the need for third-party testing [7:01] Certifications that NSF provides for dietary supplements: GMP, NSF Contents Certified, and NSF Certified for Sport® [10:12] NSF’s requirements for certification: Annual audits and testing [11:51] How does NSF Certified for Sport® keep athletes safe? [19:08] What tests does NSF perform? [23:29] Questions from the community What’s the difference between NSF and FDA? [28:32] What should coaches tell their athletes, especially young athletes, about supplement safety? [30:14] Why should nonathletes care about NSF Certified for Sport®? [32:54] How many tests or test methods does NSF perform? [36:18] Resources to topics mentioned in this episode: Got questions? Connect with John Travis via email at [email protected] Learn more about NSF at NSF.org. Are you a professional athlete? Explore the ins and outs of NSF Certified for Sport® Taylor Hooton Foundation: Educating youth athletes and coaches about supplement safety What is NSF Certified? What Thorne’s NSF Certifications Mean for You Thorne Supplements are 3rd-Party Contents Certified Unparalleled Quality: Thorne’s Promise From Start to Finish Why the Best Supplements for Athletes Are NSF Certified for Sport® For Peak Performance, Start with a Strong Foundation How to Build a Supplement “Stack” for Athletic Performance How Thorne Supports U.S. National Teams and Their Athletes How to Build a Human Powered Health Routine What NSF Certified for Sport ® Means to Human Powered Health Cycling Athletes The Training Bundle: Best Supplements to Take While Working Out Manufactured by Thorne: Why You Should Know Who Makes Your Supplements From the podcast archives: Why NSF Certified for Sport® Supplements Are Important for All Athletes Products related to this episode: NSF Certified for Sport® Supplements Subscribe to More Content Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.