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Let's Chat About Calcium · Mocktail Minutes

0:21
Baylee: Hello, everyone.
0:22
Baylee: Welcome back to this week's episode of Mocktail Minutes.
0:25
Baylee: This is Bailey.
0:26
Brianna: And this is Brianna
0:28
Baylee: This week I am drinking...
0:29
Baylee: I drink these all the time.
0:30
Baylee: I don't think I've ever drank it on the podcast, but it's one of the True Lemon packets,
0:36
Brianna: Oh yeah
0:38
Baylee: Iced Tea and Lemon.
0:39
Baylee: They're so good.
0:40
Baylee: I do them all the time, or the lemonade flavored ones too
0:43
Brianna: I see them all the time in the store and I just never try them.
0:47
Brianna: Mm.
0:47
Baylee: So much water when they're my water
0:51
Brianna: Yeah, I ha- I like have to have flavored something.
0:55
Brianna: I'm gonna try them.
0:56
Brianna: This week I'm doing...
0:57
Brianna: I don't know if they changed the name of it, but like the electrolyte powder plus, that one, I reordered it, but it's now called like pre-hydrate.
1:08
Brianna: Their new thing is like thirsty is too late.
1:10
Brianna: But when I was looking at like all the electrolytes, it's exactly the same.
1:15
Brianna: So I think it's just
1:15
Baylee: the name
1:16
Brianna: yeah, I think it's like new marketing or whatever, but I'm doing the strawberry one.
1:20
Brianna: I like it.
1:21
Brianna: I feel like it would be good with a true lemon strawberry.
1:25
Brianna: Yeah.
1:26
Brianna: I like it.
1:27
Brianna: But I'm just like cr- always low in potassium, no matter what.
1:31
Baylee: Yeah, me too, actually.
1:33
Baylee: Which we're actually talking about calcium today.
1:37
Baylee: Calcium is one of our main macro minerals.
1:40
Baylee: We have four: calcium, magnesium, sodium, potassium.
1:43
Baylee: So when we're looking at HTMAs, for example, that is one of the four that we look at, and I don't think we have ever really focused on calcium in an episode.
1:52
Baylee: We've done magnesium before.
1:54
Baylee: And then I would say we've d- I don't think we've had a specific topic.
1:58
Baylee: Yes, we did do sodium one
2:00
Brianna: Ja
2:01
Baylee: Maybe we just haven't done potassium either, so maybe we should do that one coming up
2:05
Brianna: Oh, yeah.
2:05
Brianna: I don't think we have done potassium.
2:08
Brianna: But yeah, this is a good one.
2:09
Brianna: No, we're doing...
2:11
Brianna: And I think calcium, like most people just think,"Oh, your bones." Like calcium equals strong bones, which is true.
2:19
Brianna: It does, but there's...
2:22
Brianna: It does a lot more than that.
2:24
Brianna: It's more than just a structural helps build your bones mineral.
2:28
Brianna: So it helps obviously with the bone formation and remodeling, but also muscle contraction, nerve signaling, blood clotting, which a lot of people don't think about that one, cell signaling, and then normal heart and muscle function.
2:42
Brianna: Like it's a, it's one of your, charged minerals.
2:45
Brianna: I try to explain these to people.
2:47
Brianna: There's some things that you take that like help do like pro- like electrical processes in the body.
2:52
Brianna: This is like one of them.
2:53
Brianna: But yeah.
2:55
Baylee: And with calcium too, your bones are like a calcium bank.
3:00
Baylee: Like 95% of calcium be in your bones and teeth, and when it's not in the bones and teeth, it causes a lot of issues, and that's where we see it start to get like elevated on an HTMA.
3:15
Baylee: if you aren't getting enough calcium through your diet, your body, it needs calcium for multiple function.
3:21
Baylee: And so if we, if you become like deficient with calcium, it can actually lead to like histamine allergies, high blood pressure more like anxiety, irritability.
3:32
Brianna: Угу
3:32
Baylee: to like type 1 insomnia adrenal hyperactivity, hyperthyroidism, more bruising, tooth decay, more fractures, like RA, and even like restless leg syndrome.
3:46
Baylee: But you can also get to like the excess side, which we...
3:50
Baylee: That's is one thing I look at on HTMA, is where you can also start to experience more like excessive thirst, dry mouth, muscle aches.
3:59
Baylee: So calcium is a very like sharp mineral.
4:04
Baylee: Think, I think about it like hard water.
4:05
Baylee: If you have hard water, like you can literally see calcium build up on everything.
4:10
Baylee: that inside of your like tissues.
4:12
Baylee: So it can definitely cause some muscle aches, like depression, hearing difficulties, more fatigue, like stiff joints like weakness feeling, constipation, more risk of kidneys- kidney stones and digestion and even weight gain.
4:28
Baylee: But we don't like one low calcium day isn't just gonna make your bones dissolve.
4:35
Baylee: It's actually like a pretty tight window of keeping our calcium in line.
4:40
Brianna: Yeah
4:40
Baylee: overall, like chronically inadequate calcium intake will contribute to poor bone mineralization and increase the risk of low bone mi- low bone density, is something we especially look at as we age too
4:56
Brianna: Yeah.
4:57
Brianna: And there's only so much you're given, right?
4:59
Brianna: Your skeleton, you have the majority of your bone potential mass by your mid-later 20s, and then the rest of your life you're just maintaining.
5:07
Brianna: So yeah, like Bailey said, it's not gonna be like, oh, you didn't get a good calcium intake one day, like, all is lost.
5:14
Brianna: But perpetually over time it becomes a problem, and we're gonna get into that.
5:18
Brianna: But your bones aren't dead tissue, so your skeleton is constantly being remodeled, okay?
5:24
Brianna: So you have cells called osteoblasts, and these help to build your bone'cause it's turning over.
5:31
Brianna: And then osteoclast helps to break down and resorb bone, which you actually do want.
5:36
Brianna: I think sometimes people think you don't want that, but you do, which is why weight-bearing exercise, stuff like that, it helps this process.
5:43
Brianna: But you have osteocytes, which are the mature bone cells that help sense mechanical stress and coordinate remodeling.
5:52
Brianna: So your skeleton is constantly asking,"Do I need to build more here?
5:55
Brianna: Do I need to break down some here?" And that's why your bone health isn't just about taking calcium.
6:01
Brianna: It's about the environment you're creating for your bones'cause your body will only do what it needs to do, if that makes sense.
6:10
Brianna: So if it's needing to be stronger in a way or support you in a way, it's going to, and that's always what your body is constantly taking in these signals of what do I need to build up?
6:19
Brianna: What do I need to make better?
6:20
Brianna: Your skeleton is a big one for that
6:23
Baylee: so with any of your minerals, they're not gonna act alone.
6:26
Baylee: They're gonna act with each other.
6:28
Baylee: And like thinking of just calcium, we have what are called synergistic nutrients, and so they are gonna support each other.
6:36
Baylee: So ones that specifically support calcium, vitamin A, vitamin D, vitamin C, magnesium, copper and even protein helps increase the absorption of calcium within your gut.
6:49
Baylee: Now, things to think about.
6:51
Baylee: Like, when...
6:52
Baylee: I always think about the H2A'cause this is where I really look at calcium
6:56
Brianna: Угу
6:56
Baylee: and'cause it tells us a lot of information, and does not feel good when you have excess calcium showing up on your H2MA.
7:04
Baylee: And those can be due to so many different reasons, but let's say Magnesium deficiency, that can lead to excess calcium.
7:15
Baylee: Just lack of calcium-rich foods in the diet.
7:17
Baylee: If you're having too much vitamin D, so too much vitamin D can cause calcium from supplementation.
7:25
Baylee: Having low vitamin D levels can also cause calcification.
7:29
Baylee: so really if you're taking over 5,000 IUs of vitamin D definitely make sure you're having labs checked.
7:35
Baylee: Can also get excess from antacids or certain medications can raise your blood calcium levels lithium, thiazide diuretics, or estrogens.
7:46
Baylee: If you're doing calcium supplements, like mental, emotional, physical stressors can all contribute because it's reducing that magnesium, which will raise soft tissue calcium.
7:58
Baylee: So those things can all contribute to excess calcium when looking at an HCMA, and even a, a traumatic event.
8:06
Baylee: it's really interesting'cause calcium is like a protective mineral, too.
8:12
Baylee: So we have what can...
8:13
Baylee: we can form a calcium shell And so with a calcium shell, this calcium is basically like biounavailable, and it's gonna be trapped in your soft tissue, inside the cells where it's needed.
8:26
Baylee: And so the body is literally building like a biochemical shell, like a protective wall, in response to chronic stress, trauma, shutdown, or like long-term burnout.
8:41
Baylee: so then nutrients, glucose, hormones cannot get in the cell.
8:46
Baylee: It's like your emotional armor, and it's the body's last resort defense to reduce sensitivity on your body, both physically and emotionally.
8:55
Baylee: And yeah, it can be driven by high vitamin D.
8:58
Baylee: And especially if you're like a slow oxidizer on an HTMA, you do not need high doses of vitamin D.
9:06
Baylee: It can kinda contribute to this more.
9:08
Baylee: But just like with anything, we wanna balance.
9:12
Baylee: But the most common synergistic relationship we think of with calcium is with vitamin D.
9:18
Baylee: Calcium is gonna provide the mineral.
9:20
Baylee: Vitamin D is gonna help your body absorb and regulate calcium.
9:25
Baylee: a lot of times, some people need like MK7 as a supplement, that kind of directs calcium into the bones, kinda tells it where to go.
9:36
Brianna: Угу
9:37
Baylee: if someone is taking calcium but has inadequate vitamin D, you're kinda missing a part of the equation.
9:42
Baylee: But again, you don't know.
9:44
Baylee: More is not always better.
9:46
Baylee: The goal isn't to just like blindly take massive doses of calcium and vitamin D.
9:51
Baylee: I honestly...
9:52
Baylee: So this is funny.
9:54
Baylee: I guess I haven't announced it on here, but I did on my Instagram.
9:58
Baylee: I am pregnant, having, expecting a baby in March.
10:02
Baylee: But when I'm pregnant and taking my prenatals, so the full dose is like 4,000 IU of vitamin D, which is pretty
10:11
Brianna: pretty good, yeah.
10:12
Baylee: My vitamin D gets like in the hundreds
10:16
Brianna: Ja
10:17
Baylee: these.
10:18
Baylee: And I had them check my vitamin D levels, and then I was like,"Yep, that's where it is,"'cause I was getting, I get super tired, whether it's high or low.
10:25
Baylee: so like for those, I honestly just take half a dose.
10:29
Baylee: And half of a dose of these ones actually gets you enough of everything else too, so it's totally fine.
10:34
Brianna: Угу
10:35
Baylee: I will get really high vitamin D during pregnancy, which is so weird,'cause you would think it's a time where I'm like extra depleted in vitamin D.
10:43
Brianna: Yeah
10:44
Baylee: I live in Missouri already, and it's really interesting.
10:48
Brianna: Ja
10:49
Baylee: may not need to just supplement excess vitamin D, even if you live in Missouri and even if you're in a stage where your body should need a little bit more.
11:00
Brianna: Your your body does weird stuff when you're pregnant,'cause I was anemic all the time.
11:06
Brianna: Bef- before I had kids, I was anemic, and so I remember when I got pregnant with my first"Oh, we gotta really watch it.
11:12
Brianna: You're gonna have to supplement with iron." This or that.
11:14
Brianna: And then all of a sudden I had way too much, and then I was, like, not anemic while pregnant.
11:20
Baylee: It
11:20
Brianna: I...
11:20
Baylee: no
11:21
Brianna: It doesn't make any sense.
11:22
Brianna: Your body's like,"Here you go, baby.
11:25
Brianna: Just whatever." Yeah, no, but I agree.
11:29
Brianna: You should not be blindly taking vitamin D.
11:30
Brianna: This is a test, don't guess, right?
11:32
Brianna: Because again, everything works with each other, and if you're taking really high doses of something, eventually it could mess with something else.
11:39
Brianna: Same with if you don't have enough vitamin D, you're not gonna be absorbing calcium very well.
11:44
Brianna: They work with each other.
11:47
Brianna: If you are taking a vitamin D supplement, hopefully it's D3, the active kind, and it's with a K2, which everyone messes up K with potassium, but vitamin K too.
11:57
Baylee: So
11:57
Brianna: 'Cause yeah.
11:59
Baylee: Yep
11:59
Brianna: 'cause that directs, that tells calcium"Oh, hey.
12:03
Brianna: We're absorbing more calcium, but calcium needs to go to these tissues." You just don't want it floating around.
12:09
Brianna: It's not great for your heart.
12:10
Brianna: Like Bailey said, it can cau- cause kidney stones.
12:12
Brianna: It can cause a lot of gut upset.
12:14
Brianna: It can do a lot.
12:14
Brianna: You j- you want your more intracellular things to be intracellular, in your tissues
12:22
Baylee: So yeah, just to clarify, when I mention MK-7, MK-7 is K2.
12:27
Baylee: It's like your bioavailable form
12:29
Brianna: Yeah.
12:30
Brianna: Yeah.
12:30
Brianna: And so this kind of comes to--'cause, I work with on the clinical side of things, people that'll get hip replacements or they break bones or this, that.
12:39
Brianna: And so maybe after a surgery or something, you need a calcium supplement.
12:44
Brianna: But I would say this is also one that you don't necessarily wanna supplement with long term.
12:49
Brianna: You don't absorb it very well.
12:52
Brianna: You absorb the calcium from your food better, and it is harder to overdo calcium from food.
12:58
Brianna: Way harder.
12:58
Brianna: You could absolutely overdo calcium from a supplement.
13:01
Brianna: So most adults, the general recommendation is 1,000 milligrams a day of calcium.
13:06
Brianna: That's what you need.
13:08
Brianna: And then for women 55 or 51 and up, and men 71 and up, the recommendation bumps up to 1,200.
13:14
Brianna: So these are gonna be in a lot of your dairy-containing foods like milk, Greek yogurt, cottage cheese.
13:22
Brianna: It's also in other things.
13:23
Brianna: It's in fortified things like orange juice and fortified cereals and all that.
13:28
Brianna: Fish, especially if you're doing bones sardines with bones'cause you're literally eating calcium.
13:34
Brianna: You're eating the bones.
13:36
Brianna: Even things like, I think, fortified orange juice, and then plant sources like tofu, leafy greens, beans, some nuts and seeds.
13:44
Brianna: But you don't have to-- and then you don't have to get 1,000 milligrams in one sitting.
13:48
Brianna: It's also one of these days where it's if you did get poor intake, okay, as long as you're getting around 1,000 on another day or a little bit more than 1,001, it kinda all evens out.
13:57
Brianna: But this is where I would say losing weight can play a role in things because it could be bad for your bones simply because you're eating a lot less, and you're eating a lot less calcium-containing foods.
14:13
Brianna: And then also you're just doing a drastic change in calories.
14:18
Baylee: Yeah.
14:19
Brianna: So
14:19
Baylee: too you don't h- have to do dairy in order to get calcium.
14:23
Baylee: I don't do dairy,
14:24
Brianna: was gonna ask you what you do
14:26
Baylee: Yeah, I, calcium has been fine, and I have not had dairy in 11 years.
14:32
Brianna: Yeah
14:32
Baylee: Also don't do any tofu.
14:35
Brianna: I don't really do tofu either.
14:37
Brianna: Yeah
14:38
Baylee: My calcium, I would say...
14:40
Baylee: And I don't do any juice because to me, just orange juice I don't really enjoy.
14:44
Baylee: And plus, like, when I'm looking at carbs, I'd rather eat the whole fruit.
14:49
Baylee: I just don't do a
14:50
Brianna: ଯା
14:50
Baylee: juices.
14:50
Baylee: It spikes my blood sugar, and it doesn't really make me feel good.
14:54
Baylee: I don't do good with the really acidic things.
14:56
Brianna: Yeah
14:57
Baylee: Cooked greens are great for, you can help that with calcium.
15:02
Brianna: Угу
15:03
Baylee: cooked spinach.
15:04
Baylee: And the reason why you wanna have it cooked is because it increases its bioavailability.
15:10
Baylee: So many green veggies will contain oxalates, which is, and we've actually had an episode on that, but it's a
15:16
Brianna: Ja
15:17
Baylee: Occurring compound that binds to calcium.
15:21
Baylee: It binds to calcium in your digestive tract.
15:23
Baylee: So when calcium is bound to oxalates, your body cannot absorb it.
15:27
Baylee: Cooking greens helps reduce those oxalate levels and breaks down plant cell walls, so it frees up the calcium.
15:35
Baylee: So like kale, broccoli, spinach, they would...
15:39
Baylee: Or even bok choy.
15:40
Baylee: Those are all kinda like greens to include.
15:43
Baylee: Chia seeds actually have a little bit of calcium as well.
15:47
Baylee: I will also do, what's it called?
15:50
Baylee: Oh, pearl powder.
15:52
Baylee: That was one I was recommended from one of my first HTMAs when my calcium was really low.
15:58
Brianna: Угу
15:59
Baylee: And so that is something that I can easily add into my smoothies, too.
16:05
Baylee: So That can help.
16:07
Baylee: Bone broth will have a little bit.
16:09
Brianna: Okay, dit ja
16:10
Baylee: as you would think, but I use bone broth for a lot of things.
16:14
Baylee: I think that helps as well.
16:16
Baylee: And usually, I feel like my almond milk, that's fortified with vitamin D
16:20
Brianna: Yeah.
16:21
Brianna: A lot of it's fortified.
16:23
Baylee: yeah.
16:24
Brianna: That's one reason why there is a lot of fortified foods.
16:27
Brianna: A lot of things are fortified for that reason, to make sure people are getting enough calcium and absorbing it.
16:33
Brianna: But yeah.
16:36
Baylee: Yeah.
16:36
Baylee: So those are all things that you can help yeah, you don't have to just be, like, pounding milk to get your
16:43
Brianna: No
16:44
Baylee: You can get other sources in.
16:47
Baylee: Yeah, cooked greens, pearl powder, my fortified v- almond milk, that's basically what I do.
16:52
Baylee: since then, I haven't had any issues.
16:56
Baylee: I would say that's the main thing.
16:57
Baylee: And then, yeah, thinking about weight loss the way you lose weight matters.
17:01
Baylee: If you're in an aggressive deficit and you're losing rapidly, you're not eating enough protein,'cause I mentioned protein helps calcium absorption, too.
17:09
Brianna: Угу
17:09
Baylee: you have...
17:10
Baylee: just naturally decreasing your food, you're decreasing nutrients, and we put so much focus on our macro minerals that...
17:18
Baylee: or our macros that we don't focus on the micro...
17:22
Baylee: micro, macro minerals.
17:23
Baylee: Our macronutrients
17:24
Brianna: Micronutrients, yeah
17:26
Baylee: that we don't focus on the macro minerals or the micro minerals.
17:31
Baylee: So
17:32
Brianna: And I would say...
17:33
Baylee: yeah, your vitamins and minerals come
17:35
Brianna: Yeah, and that's a main reason why we're always talking about your quality of food, right?
17:40
Brianna: A lot of people are always just"Oh, it's a calorie thing," or,"It's this," or,"I'm getting enough protein." But, a lot of the, you know, highly processed foods, they don't have a lot of those micronutrients that you need.
17:52
Brianna: And so maybe you're getting enough protein or maybe you feel like your calories are in a good range, but if you're not doing quality foods, you're missing out on a lot of these micronutrients that play a really big role in your overall...
18:04
Brianna: literally every function in your body.
18:07
Brianna: Yeah.
18:07
Baylee: Yes.
18:09
Baylee: So we have to think about all of them and protecting our bones, and that muscle and bone is connected, which is also a good reason to strength train.
18:19
Baylee: It's, again, not about just weight loss.
18:22
Baylee: When you strength train, you're creating mechanical stress on your body that tells your body,"We need this tissue to be strong." And this is one reason resistance training is so valuable, especially when you're trying to lose weight, not simply just to burn calories, but to preserve and build the tissues you wanna keep.
18:39
Brianna: Угу.
18:39
Baylee: muscle, and you're giving your skeleton to maintain bone strength.
18:44
Baylee: This is why strength training helps you age nicely, too
18:48
Brianna: And this is especially impor-important for females.
18:51
Brianna: And we bo- we both work with men too, but mostly females.
18:55
Brianna: Estrogen has a really, has a significant role in maintaining bone health.
19:01
Brianna: As we age and as estrogen especially, you're coming close to perimenopause, menopause, as estrogen declines, that balance between bone resorption and formation can shift towards greater bone loss.
19:13
Brianna: And again, you only have so much to start with.
19:15
Brianna: So it's one of the main reasons we're always talking about strength training in particular because that helps to preserve your bone health, but then also protein and not just wanting to lose weight as fast as possible and having your overall health in mind because again, y- not everything is just working by itself.
19:34
Brianna: Everything is connected to each other.
19:36
Brianna: And maybe losing quick weight loss or having quick weight loss in your early 20s wasn't super detrimental.
19:41
Brianna: I would argue that it probably was'cause that was during, bone formation, but whatever.
19:45
Brianna: But when you're in f- perimenopause, menopause, you have to start thinking"I can't just have that quick weight loss." I have to be thinking about my bones or else you're gonna be 70 years old and fall, and your risk of mortality after a fall is really high.
20:01
Brianna: Don't break a hip.
20:03
Baylee: Yes, we don't want to do that.
20:05
Brianna: You could be a size zero, but if you break your hip, now...
20:08
Brianna: Come on the conversation I have with people.
20:11
Brianna: But yeah, your bone mass is incredibly important.
20:14
Brianna: And that too, again, talking about everything, it's not just calcium that plays a role in your bone health.
20:19
Brianna: Your- there's also magnesium and phosphorus, vitamin K, zinc, vitamin C.
20:23
Brianna: We talked about protein, but it all works together.
20:26
Brianna: So again, high quality food sources.
20:29
Brianna: If you are dairy-free, like for, I guess even if you just choose to be, but for, reasons like it'll kill you, supplementing with a correct supplement, testing, testing your calcium, testing your vitamin D, getting an HDMA.
20:43
Brianna: I would actually encourage people that do have to supplement with calcium to get HDMA probably more regularly than others,'cause your calcium shell is a thing
20:52
Baylee: Yeah.
20:52
Baylee: It's really interesting when I see people with a calcium shell and how much f- better they feel when we get that broken down.
20:58
Baylee: Think about, too, calcium isn't the only bone health mineral.
21:03
Baylee: We obsess over calcium, but other nutrients involve magnesium, phosphorus, their vitamin K, the protein, zinc, and vitamin C.
21:12
Brianna: Угу
21:13
Baylee: So it's not just the calcium, too.
21:15
Brianna: うんうん。うん。
21:15
Baylee: has a role in maintaining your bone health, too.
21:18
Baylee: So as estrogen declines around menopause, the balance between bone re- resorption and formation shifts towards greater bone loss.
21:28
Baylee: That's one reason bone health becomes more important as you approach and move through menopause and also why your calcium needs are a little bit higher as you get older, but
21:38
Brianna: Угу
21:38
Baylee: higher as you're younger and growing, too.
21:42
Baylee: peak bone mass is very important.
21:44
Baylee: We don't build bone forever, like you mentioned earlier.
21:47
Brianna: 嗯嗯。 Yeah
21:51
Baylee: and this is why it's not just for older people.
21:56
Baylee: It's a lifelong nutrients.
21:57
Baylee: And even GLP-1 is an ex- an important thing to think about because kind of the weight loss side of things that we talked about.
22:03
Baylee: And aggressive weight loss can be bad for your bones.
22:08
Baylee: And not that the GLP-1 is inherently bad for your bones.
22:13
Brianna: It's not directly, yeah
22:15
Baylee: yes the nutrition and training around that is what matters, too.
22:20
Baylee: overall, it's not something that we should just wait till we're older to care about.
22:24
Baylee: Bones are a living tissue.
22:26
Baylee: They're constantly being remodeled, and your body is constantly managing calcium.
22:32
Baylee: Your goal isn't to flood it with calcium or just start taking a supplement just because.
22:38
Baylee: You may not need it, and it may cause more harm than good
22:41
Brianna: Угу
22:42
Baylee: you don't need.
22:43
Baylee: Actually, it probably will
22:44
Brianna: Yeah, especially like for your he- like your heart health.
22:47
Brianna: Why do I just not take in large amounts?
22:50
Baylee: just taking anything unless you kinda know that you need it, and I think that's what surprises people a lot about us as dieticians.
22:57
Baylee: I feel like I personally get a lot of questions as to"Oh,""what supplements do you take," blah, blah, blah.
23:01
Baylee: I'm like,"It's actually gonna surprise you."
23:04
Brianna: Ya
23:05
Baylee: Right now, I do a prenatal and, electrolytes I guess you could count as a supplement and protein powder, It.
23:14
Baylee: When I'm not pregnant, I was doing postpartum Nutrafol, and
23:17
Brianna: Угу
23:18
Baylee: That's all I take.
23:19
Brianna: Yeah
23:20
Baylee: so a lot of times we don't take a lot, and
23:24
Brianna: I think the only one the only one I take pretty consistently is omega-3
23:29
Baylee: Yeah.
23:30
Baylee: I should probably
23:31
Brianna: And creatine
23:32
Baylee: but I'm usually pretty good at getting salmon in once a week, and I do a lot of chia seeds.
23:36
Brianna: Yeah, and that's only because I know
23:39
Baylee: I do more, too.
23:40
Brianna: by my blood work is for some reason I just need it.
23:43
Brianna: But yeah.
23:44
Brianna: And the thing is when you're...
23:45
Brianna: this is also like being a smart consumer.
23:47
Brianna: When you're on Instagram or you're whatever, like all these things sound great, right?
23:51
Brianna: Like you want strong bones.
23:53
Baylee: like,"Oh, I need that."
23:53
Brianna: Yeah.
23:54
Brianna: I'm like,"Oh, that sounds good.
23:55
Brianna: I could use that." I'm like,"Okay, wait, hold on." And so yeah, obviously if we're like double thinking, everyone else needs to as well.
24:02
Brianna: All of these things sound good, right?
24:04
Brianna: A vitamin D supplement sounds great.
24:05
Brianna: A calcium supplement sounds great.
24:06
Brianna: Magnesium sounds great.
24:08
Brianna: All these things sound great.
24:09
Brianna: They all do good things, but too much of a good thing is bad, and remembering like nothing in your body is working just by itself.
24:16
Brianna: If you're given...
24:17
Brianna: You have low vitamin D, something bad is happening in other areas.
24:20
Brianna: So if you're supplementing with vitamin D, it's gonna be good until now it's too much vitamin D and something else is affected.
24:26
Brianna: So test, don't guess.
24:29
Brianna: A lot of these you do need a HMA.
24:31
Brianna: Hit Bailey up'cause she does those, not me.
24:35
Brianna: I'm like, I c- I know what they're saying, but no, that's not my thing.
24:38
Brianna: There's a lot.
24:40
Brianna: Yeah
24:40
Baylee: a, lot.
24:41
Baylee: And I think like multivitamins in general, like they're typically fine, but to me it's why waste your money
24:48
Brianna: I think it's a waste, yeah
24:50
Baylee: do more targeted supplementation.
24:52
Brianna: Угу
24:53
Baylee: so is a multivitamin gonna hurt you?
24:56
Baylee: Probably not.
24:57
Baylee: Again, none of this is medical advice.
24:59
Baylee: This is all information.
25:01
Baylee: We always need to put these disclaimers in there.
25:03
Baylee: But multivitamin probably fine.
25:06
Baylee: It's probably not gonna do anything.
25:08
Baylee: But what I do see is a lot of people will start like a multivitamin, but then they'll add like a supplement for something that's for like menopause.
25:15
Brianna: Yeah
25:16
Baylee: you start looking into it, and they're taking like three different supplements that all contain magnesium.
25:21
Baylee: And so without realizing it, we're stacking multiple
25:26
Brianna: Угу
25:26
Baylee: that have some of the same things, and now we're overdoing it more than what we need to.
25:31
Brianna: Ja
25:32
Baylee: some of them will be like a combination one where...
25:35
Baylee: I forget, what was I looking at the other day?
25:36
Baylee: It was something that had like magnesium oxide in it where I'm like it has magnesium, but mag- magnesium oxide, it's not really absorbable in the body
25:44
Brianna: ଉଁ। ହୁଁ।
25:46
Baylee: I guess technically you're getting magnesium in, but I would get it from other sources.
25:50
Baylee: But then it's like they're taking another supplement that has this magnesium in it.
25:54
Baylee: So yeah
25:55
Brianna: look at what you're taking.
25:57
Brianna: There's als- oh my gosh, I not tried this app out myself, and I need to find the name of it.
26:03
Brianna: I had a client the other day who downloaded this app, and what you do is you take a picture of all your supplements, and it gives you an overview of, like, how much of everything you're taking, and it'll show you if you're like, whoa, you're way out of the recommendation for this.
26:16
Brianna: I need to figure out that app'cause that one's actually kinda cool.
26:18
Brianna: But yes, look at your supplements.
26:19
Brianna: What are you taking?
26:21
Brianna: Because they're expensive, especially if you're getting them from good quality places, which you should be, and you might not need it.
26:28
Baylee: Yeah
26:29
Brianna: Or if you're like, oh, it's...
26:32
Brianna: This is why it's important to get five to seven servings of fruits and vegetables a day, okay?
26:35
Brianna: Because then you're gonna hit most of what that stuff is.
26:38
Brianna: But yeah, wanna make sure'cause then I, and then I have some of my older people, they've been taking the same supplements for 12 years straight.
26:45
Brianna: I'm like, We probably could...
26:48
Brianna: we should probably relook at that."
26:49
Baylee: Yeah.
26:50
Brianna: Yeah
26:50
Baylee: some of them, I think if you're not feeling better with starting it, you probably
26:55
Brianna: If you're not noticing any difference, I'm like,"Eh, yeah you're
26:58
Baylee: Which I think depends.
26:59
Baylee: If I think too sometimes we'll do an HTML and I'll add something.
27:04
Baylee: People don't always notice.
27:06
Baylee: No, I take that back.
27:07
Baylee: I feel like they always
27:08
Brianna: No, I feel like
27:08
Baylee: when we
27:09
Brianna: yeah, It might be one of those things,
27:11
Baylee: right.
27:11
Brianna: yeah.
27:11
Brianna: And then that's the other thing too about taking multiple supplements at once.
27:15
Brianna: It's kinda hard to be like which one is actually kinda making me feel good?"'Cause it's probably not all seven,
27:20
Baylee: Yeah.
27:21
Brianna: They probably could just be, like, one or two
27:23
Baylee: it.
27:23
Baylee: Yes, slowly reintroduce them.
27:26
Baylee: thing with probiotics.
27:27
Brianna: Угу
27:28
Baylee: That's one that's like you c- one's a little bit harder to test, I think.
27:32
Baylee: But if you take a probiotic and you're like,"I don't notice a difference," or,"I feel worse," don't keep
27:37
Brianna: That's me with most.
27:39
Baylee: Yeah.
27:40
Brianna: actually feel worse with most.
27:41
Baylee: yeah, I don't
27:42
Brianna: Yeah.
27:42
Baylee: probiotics
27:43
Brianna: Yeah.
27:44
Brianna: Like the Just Thrive I actually usually recommend.
27:46
Brianna: I like them as a company a lot.
27:48
Brianna: I feel horrible.
27:49
Brianna: Whatever strains they're mostly doing, like I feel horrible.
27:52
Brianna: Most people don't, and that's great.
27:54
Brianna: That's how I get people to figure out they need it.
27:56
Baylee: Yeah, that's a good one.
27:57
Baylee: But yeah, for me personally, I don't need a probiotic.
28:00
Baylee: It doesn't help me or do anything, or they've made me feel worse.
28:04
Baylee: You know what does help me?
28:06
Baylee: Eating fiber
28:08
Brianna: Yeah.
28:08
Brianna: Drinking water.
28:10
Brianna: Water and fiber and enough food.
28:12
Brianna: And then I'm like,"Oh my gosh, my gut health is better."
28:15
Baylee: fiber and like even like making sure I'm meeting my potassium
28:19
Brianna: Mhm.
28:21
Baylee: don't do a potassium supplement,
28:22
Brianna: Угу
28:23
Baylee: fiber does help me a
28:25
Brianna: Yeah.
28:26
Brianna: Which again, is in a lot of those, like, colorful fruits and vegetables and whole grains and...
28:33
Baylee: potassium.
28:35
Brianna: Yep.
28:35
Baylee: Weird
28:36
Brianna: So strange.
28:38
Brianna: I know.
28:39
Brianna: And you know what?
28:39
Brianna: This is where I also think it's cool if you do track your food, is look at what your micronutrients are.
28:45
Brianna: Like, a lot of those things will show you potassium and calcium and magnesium.
28:48
Brianna: Just take a look at it and see round abouts how much calcium am I getting?
28:52
Brianna: Am I well over that 1,000?
28:53
Brianna: Okay, cool.
28:54
Brianna: I don't need to supplement
28:56
Baylee: Yep.
28:56
Baylee: My app that I use, Nutritionix, will go into your sodium, vitamin A, vitamin C, calcium, iron,
29:03
Brianna: Угу.
29:03
Baylee: and phosphorus.
29:05
Brianna: Да
29:06
Baylee: it does...
29:06
Baylee: Oh yeah, it does vitamin D, E, K, folate,
29:10
Brianna: say
29:11
Baylee: magnesium.
29:13
Baylee: goes into pretty much them all
29:16
Brianna: Yeah, if you go to view more micronutrients, yeah.
29:19
Brianna: So I'm like,"Okay."
29:20
Baylee: You know what?
29:20
Baylee: It doesn't have calcium
29:23
Brianna: I'm looking.
29:25
Baylee: Oh, yes it does.
29:26
Brianna: It doesn't
29:27
Baylee: It's in the top part
29:28
Brianna: is because now that has to be on a food label.
29:30
Brianna: This has to be on a food label
29:32
Baylee: super weird.
29:33
Brianna: Well, I only got,
29:34
Baylee: there
29:35
Brianna: this other day, I only got 74%.
29:38
Brianna: That was bad on me.
29:40
Brianna: It's also a day I didn't have any cottage cheese.
29:42
Brianna: Most of my calcium is coming from protein.
29:44
Brianna: My protein source is cottage cheese and yogurt, so
29:47
Baylee: Ja
29:48
Brianna: that's on me.
29:48
Brianna: Oh, look at this one, 134.
29:50
Brianna: See?
29:51
Brianna: Go me.
29:52
Baylee: There you go
29:54
Brianna: But yeah, just look, like you're- we have so many of these tools around us.
29:57
Brianna: Look, test, don't guess.
29:59
Brianna: Track your intake for a day.
30:01
Brianna: What am I generally getting?
30:03
Brianna: Okay.
30:03
Brianna: If you are pulling this up and you're consistently meeting less than 50%, okay, we need to work on that probably with food
30:11
Baylee: I'm at 67% of my calcium
30:14
Brianna: Ja
30:14
Baylee: Which is not bad.
30:15
Baylee: That's without supplementing I didn't have any pearl powder.
30:19
Baylee: it is possible,
30:20
Brianna: Угу
30:21
Baylee: but yeah, pay attention to your calcium.
30:24
Baylee: might not need a supplement.
30:26
Baylee: aware of what you're getting in.
30:27
Baylee: Ooh, one day I got 15%, and maybe I should start
30:31
Brianna: You're like,"Ooh."
30:32
Baylee: bit better, but it's been fine on my lab work, so I guess I'm not doing terrible
30:36
Brianna: okay.
30:37
Brianna: I just did a DEXA scan, my first one ever,'cause I've been terrified.
30:40
Brianna: I was in the 98th percentile for bone mass.
30:43
Brianna: I was like, Go me."
30:45
Baylee: Yeah, I
30:46
Brianna: So proud
30:47
Baylee: because my last one, I like to test things'cause I'm like,"Yeah, let's see if it's actually true." And if you have hard water, you're supposed to wash your hair in distilled water.
30:57
Brianna: I didn't do that
30:58
Baylee: of a deal." I did not do that.
31:00
Baylee: My calcium was through the roof, and before I was, like, way under.
31:04
Brianna: Yeah.
31:05
Baylee: "That's not right.
31:06
Baylee: It
31:06
Brianna: My calcium and my sodium, and I remember Cara was like,"Did you wash your hair with my filter water?" I was like I didn't think it'd be that big a deal." She's like,"I'm pretty sure your sodium is not this high."
31:20
Baylee: literally feel calcium in my hair
31:22
Brianna: Yeah, if you could see it in your shower, like the, all that white, ugh
31:26
Baylee: distilled water.
31:26
Baylee: It does make a difference on your
31:28
Brianna: And it's expensive, you guys.
31:30
Brianna: Don't do that.
31:31
Brianna: I was so mad at myself.
31:32
Brianna: I was like, I cut my hair.
31:33
Brianna: I had to do it twice'cause I didn't do enough.
31:35
Baylee: Yeah.
31:35
Brianna: Okay?
31:36
Baylee: are they expensive for me, I like running it on myself, but then you're like,"Okay, I'm gonna cut your hair again,"
31:42
Brianna: Yeah, it's like a whole thing.
31:43
Brianna: Just do the extra step.
31:45
Brianna: I don't know why I'm built like this.
31:46
Brianna: I just am.
31:47
Brianna: I'm like,"That's funny."
31:48
Baylee: But I tested it out.
31:49
Baylee: It does actually make a difference when you follow the rules.
31:52
Baylee: It's crazy
31:54
Brianna: Which and then I would say you wanna make sure you do,'cause then we're gonna be doing all these targeted supplements to help your calcium shell, and you may not need it.
32:00
Brianna: It's probably just your hard water
32:02
Baylee: that I know where my calcium typically is because, like I knew I did not have an actual calcium shell.
32:08
Baylee: And I have no symptoms associated with the shell either
32:11
Brianna: Yeah.
32:12
Brianna: I need to redo my HTML.
32:13
Brianna: I think I'm gonna do that
32:14
Baylee: I should run yours, and then we can talk about it on the pod.
32:20
Brianna: That's a good one.
32:21
Baylee: Let's expose you.
32:22
Brianna: Let's do it.
32:22
Brianna: Expose me.
32:24
Brianna: It's gonna be better than my last one, that I do know
32:27
Baylee: Use your distilled water
32:29
Brianna: Literally.
32:29
Brianna: Why is it so hard?
32:30
Brianna: Yeah, let's do it.
32:31
Brianna: That'll be fun.
32:33
Baylee: Okay.
32:33
Baylee: And then I'll do one after pregnancy.
32:35
Baylee: Right now I'm just not gonna do it'cause I know it's gonna be like,"Your body is stressed." I
32:38
Brianna: Yeah.
32:39
Baylee: aware.
32:39
Brianna: Girl, yeah, I'm building a human, so it, that, that happens
32:43
Baylee: Yes.
32:44
Baylee: So yeah, we'll be back next week with a brand new episode.
32:48
Baylee: Maybe we'll do potassium and cover all of our mac- macro minerals
32:52
Brianna: Microminerals.
32:54
Brianna: Macro microminerals?
32:55
Baylee: Macro minerals.
32:57
Brianna: Oh yeah
32:58
Baylee: Yes, not macronutrients.
33:00
Brianna: Yeah.
33:01
Brianna: Macrominerals.
33:02
Brianna: Micronutrients, macrominerals.
33:04
Baylee: Yes,
33:05
Brianna: That's complicated.
33:06
Brianna: Say that 10 times fast.
33:08
Brianna: All right, guys.
33:08
Baylee: know what we're talking about.
33:09
Brianna: We do.
33:10
Brianna: We're tired
33:11
Baylee: Have a great day everyone, and we will be back next week.
33:14
Baylee: Bye.