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During this episode you’ll learn about: Fast fad or functional fuel? A registered dietitian busts myths about dieting [3:06] Keto diet, explained: What are ketogenic foods and who may benefit from eating keto? [7:19] Keto diet side effects [10:04] Supplements to support a keto diet [13:03] What is a paleo diet? How paleo differs from keto [15:06] Veganism: How to solve the protein problem with plant-based foods [17:24] What you should know about the Mediterranean diet [20:47] Which diet works best? [25:07] How to avoid nutrient gaps in popular diet fads [26:01] Questions from the community How do vegans get enough omega-3s without fatty fish or fish oil supplements? [29:19] My child wants to go vegan. What can I give them to support their new diet? [30:47] The paleo diet upsets my gut. How can I support my digestion if I eat paleo? [32:20] Why does my diet recommend avoiding beans and grains? Don’t I need the fiber? [34:38] Resources related to this episode: Your Guide to Several of Today’s Most Popular Diets What is a Modified Mediterranean Diet? 9 Must-Try Breakfast, Lunch, And Dinner Recipes for a Mediterranean Diet What is the Ketogenic Diet? The Benefits and Drawbacks of the Keto Diet and Paleo DietBlue zones Preventing Metabolic Syndrome with Diet: What the Research Tells Us How to Create a Men's Health Diet Plan The Deep Dive: An Exploration of Blue Zones and Human Longevity Snack (Or Sip) Your Way to A Healthy Gut 4 Tips to Improve Gut Health Thorne Verified Vegan Podcast Rewind: Weight Management - Diet; The Secrets to Effective Weight Management Products related to this episode:  Multi-Vitamin Elite, Basic Nutrients 2/Day, Men's Multi 50+, Women's Multi 50+, Advanced Nutrients, B-Complex #6, B-Complex #12, Basic B Complex, Vitamin B12, MediClear Plus® 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: Trending wellness topics: Strength training for longevity and metabolic health [1:14] This week’s topic: Creatine’s whole-body benefits – it’s more than just muscle [3:07] How creatine fuels the brain and mental performance [7:03] BCAAs and Alpha-GPC: Synergistic supplements to take with creatine [9:13] Misconceptions about creatine side effects [12:20] Gifting wellness: Healthy gift ideas for the holiday season [16:21] How to empower good health with personalized gifts [19:28] Questions from the community How can I avoid “bulking up” when taking creatine? [23:46] Do I need creatine for lean muscle mass if I’m already taking a protein powder? [25:53] Are there added benefits from flavored creatine? Can I mix creatine with coffee? [27:17] How can I give a supplement to someone I care about without it coming off as judgmental? [31:12] Resources to topics mentioned in this episode: Creatine 101: What It’s For, How to Use It, and Side Effects Creatine and Brain Health Creatine: Benefits for Women's Health 7 Surprising Facts About Creatine Mayo Clinic: Preventing Muscle Loss with Creatine BCAAs vs. Creatine: Should You Take Both? Essential Amino Acids vs. Branched-Chain Amino Acids Alpha-GPC: How Can It Benefit Your Workout? All About GLP-1 Weight-Loss Drugs Find the Perfect Gift with Thorne's Holiday Gift Guide Winter Wellness Tips for Enjoying the Holiday Season Products related to this episode: Creatine, Creatine – Strawberry, Creatine – Pineapple Orange, Creatine + BCAAs, Creatine + Alpha GPC, Multi-vitamins, Vitamin D, Magnesium, Daily Electrolytes, Probiotics, Memoractiv™, Amino Complex 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: Trending wellness ideas with Kirsten Vaderhegghen, Thorne Medical Affairs Coordinator [1:01] This week’s topic: Ashwagandha, an ancient remedy for modern lifestyles [3:56] What are the health benefits of ashwagandha as a dietary supplement? [6:44] How ashwagandha affect the body’s biochemistry? [8:33] New applications of ashwagandha for stress management [10:01] Unique ashwagandha extracts, from NooGandha® to Shoden® to KSM-66® [11:50]] Choosing the best form of ashwagandha for your health needs [13:40] Best ways to use an ashwagandha supplement [15:55] Questions from the community When will I feel the effects of ashwagandha? [21:44] Because ashwagandha is a natural supplement, how do I know which products are the most effective and of the highest quality? [23:22] Can you mix ashwagandha with other stress-support supplements or with a multi-vitamin? [25:02] What foods or diets can help support stress management? [28:21] Are there any ashwagandha contraindications? Who should not take ashwagandha? [30:57] Resources to topics mentioned in this episode: Which Ashwagandha Is Best for You and Why You Should Get to Know the Suppliers All About Adaptogens: Types, Benefits, and Uses How Stress Affects the Body Botanicals 101: History, Uses, and Benefits Low Testosterone in Men: Causes, Effects, and Solutions The Best Supplements to Manage Stress Meet the Greens, from Ashwagandha to Zinc: Greens and Adaptogens What Are Adaptogens and How Do They Help? The Impacts of Stress: How Cortisol Shapes Us from the Inside Out Top 10 Nootropic Supplements Products related to this episode: Ashwagandha, Daily Greens Plus, Stress Balance, Advanced Testosterone Support, Memoractiv™ 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: Trending wellness tip: The 30-30-3 diet [1:18] This week’s topic: Everyday ways to prepare your immune system for cold weather months [4:45] What does it mean to “boost the immune system”? [7:08] How does the immune system work? [8:45] Healthy habits that promote a healthy immune response [10:55] Beyond vitamin C: Nutrients support the immune system? [14:48] What is quercetin? How does quercetin support a healthy immune function? [18:04] Deeper insights from health testing: Key biomarkers and indicators of immune health [21:02] Immune season mistakes to avoid [24:55] How effective are folk remedies for immune health? [29:15] What to do if you do get sick [31:14] Questions from the community How are flu vaccines made if this year’s strains haven’t appeared yet? [34:48] Is it safe to exercise while sick? [35:52] Are there supplements that help break up mucus? [38:41] Resources to topics mentioned in this episode: Body Basics: Immune System 101 Top 4 Nutrients for Immune System Support Zinc and Immune Support: What's the Best Form? Sleep and the Immune System 7 Immune Health Biomarkers to Check How Athletes Can Support Their Immune Function Five Nutrients You Didn’t Know Affected Immune Health What is CRP and What Does C-Reactive Protein Measure? Allergies 101: Everything You Have Wanted to Know About Allergies Products related to this episode: Glutathione, Vitamin C, Vitamin D, Immune Support Stack, Quercetin Phytosome, Quercetin Complex, Fish Oil & Omega-3s, FloraMend Prime Probiotic®, Zinc 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.

Every cell in the body carries out a process called methylation, which plays a role in cellular energy production, hormone balance, detoxification, even gene expression. Dr. Amanda Frick and Dr. Jennifer Greer explain the methyl cycle, folate vs. folic acid, and methylated vitamins. Get answers to your questions about methylation. Rundown During this episode you’ll learn about: Weekly Wellness Tip: How to supplement accurately with folate and B12 [1:22] What is methylation? [2:59] Methylated vitamins that support the methyl cycle [4:56] Folate for pregnancy: How healthy methylation promotes reproductive health [6:27] Methylation for mood support [8:35] Homocysteine: A balancing act with methyl groups [10:04] Effective ways to support healthy methylation with foods high in folate [11:12] Lifestyle interventions to promote healthy methylation [14:47] Questions from the community What is the MTHFR gene and how does it affect methylation? [17:26] What’s the difference between folic acid, folate, and 5-MTHF? [19:13] Is folic acid only for pregnant women? How is healthy methylation different for men? [21:32] Can you over-methylate? Are there any side effects? [22:28] Resources to topics mentioned in this episode: What is Methylation and Why Is It Important? 5-MTHF: The Best Folate Supplement to Support Methylation How Does Methylation Affect Fertility?  Methyl-Guard® for Optimal Methylation Why It's Important to Methylate While Taking Nicotinamide Riboside Three Reasons to Pair a Methyl Donor with Nicotinamide Riboside 8 Common Biomarkers to Check if You Are Concerned About Brain Health Folate vs Folic Acid: Is There a Difference? Benefits of B Vitamins Products related to this episode: 5-MTHF, Vitamin B12 (Methylcobalamin), B-Complex #12, Basic Prenatal, Methyl-Guard Plus®, Ginseng Plus 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: Da Rulk, strength and conditioning specialist for first responders and tactical athletes [0:58] What does training and recovery look like for military, firefighters, police, and other first responders? [4:17] On-duty vs. off-duty nutrition strategies for first responders [6:54] How to maintain quality sleep as a first responder [12:21] Supplements to support first responders who experience disrupted sleep [14:51] Ways to support a positive mindset as a first responder or military athlete [17:53] Hydration tips for first responders, and why water alone may not be enough [22:32] Questions from the community How can someone who works night shifts get a better sleep schedule [27:52] What is different about training first responders versus other athletes? [31:20] What are the best exercises for an emergency medical responder or other first responder? [37:15] Resources to topics mentioned in this episode:                                                                                     Follow Da Rulk on Instagram Four Supplements You Need if You Train Twice a Day Beta-Alanine: An Emerging Cognitive Tool for Tactical Athletes Catalyte® vs. Daily Electrolytes: Which is Better? Everything You Need to Know About Magnesium A Good Night’s Sleep: How Magnesium and Other Nutrients Can Help This Mineral Deficiency is More Common Than You Might Think The Relationship Between Sleep and Mental Health Six Tips to Improve Reaction Time and Mental Focus Why You Should Add RecoveryPro® to Your Bedtime Routine PharmaGABA Combined with Protein Improves Lean Muscle Mass* Products related to this episode: Magnesium, Daily Electrolytes, Catalyte®, Melaton-3™, RecoveryPro®, PharmaGABA-100, Whey Protein Isolate, Amino Complex, Creatine, Ginseng Plus, Theanine 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 online blog.

During this episode you’ll learn about: This week’s guest: Carly Duffy, RD, Medical Education Specialist at Thorne [0:58] Harmful or harmless? How caffeine and alcohol affect the brain [3:15] Caffeine’s stimulant role in the brain [5:26] Alcohol as a depressant and how it impacts the sleep cycle [6:51] Health benefits of caffeine and best time to have caffeine [8:36] Is there any way to consume alcohol in a heathy, mindful way? [11:28] Tips to maintain a balanced lifestyle when trying to change habits around alcohol and caffeine consumption [14:31] Caffeine alternatives: Supplements that provide mental clarity and focus [19:10] How to support liver and gut health when consuming alcohol [20:43] Ways to build a healthful relationship with caffeine and alcohol [23:12] Questions from the community I’m trying to cut back on caffeine. What can I do about the afternoon energy crash? [27:04] I’m always feeling tired. How do I know if the fatigue is from too much caffeine or not enough? [30:31] What supplements help with focus and energy without leaving me feeling jittery? [31:52] How can I mimic the calming effects of alcohol in social settings when I’m feeling anxious? [33:09] I use wine to relax at night. What else could I try to maintain my nightcap ritual without interfering with sleep? [33:19] Resources to topics mentioned in this episode: Caffeine and Cortisol: What are the Effects? Caffeine and Heart Health: A Benefit or a Risk? Know Your Biotics: Pre-, Pro-, and Postbiotics The Science Behind A Hangover What is Dry January? Your 5 Questions, Answered Common Hydration Mistakes You Might Be Making Thorne Hosts First-Ever Mocktail Club Here’s Why You Should Avoid Alcohol After a Workout Products related to this episode: Memoractiv™, Brain Factors, Complete Biotic, Collagen Plus, Daily Greens Plus, Amino Complex – Berry, Basic B Complex, ResveraCel®, Creatine, PharmaGABA, Theanine, Rhodiola 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: Back to balance: What is the work-wellness balance? [1:34] How to use the end of summer as the time to renew your routine [4:32] Changes in health from summer into fall [6:20] Ways to regulate gut health [8:19] Microbiome support from Thorne’s Complete Biotic? [11:26] When is the best time to take Complete Biotic? [15:22] Why you may need a foundational multi-vitamin to restore everyday wellness [16:30] Benefits of Thorne’s Basic Nutrients 2/Day [18:45] How omega-3 fatty acids and CoQ10 help revitalize the body and brain [22:01] When to take omega-3s [25:29] What botanical nootropics help the brain refocus and adapt [26:29] Lifestyle tips for maintaining balance [30:26] Questions from the community Which supplement should I prioritize taking if I don’t have a lot of time in the morning? [35:08] Is Complete Biotic OK for my kids to take? [36:45] How long after starting a new supplement should I expect to feel a difference in focus or energy? [37:41] Resources to topics mentioned in this episode: The Perfect Supplements for Stressed Parents Seven Back-to-School Supplements for Stress Relief Embrace a Healthy Start to the New School Year What Are Adaptogens and How Do They Help? DHA and Brain Health: An Omega-3 for Every Age Fish Oil Frequently Asked Questions How Stress Affects the Body How Coenzyme Q10 (CoQ10) Promotes Cellular Energy Production Avoiding the Afternoon Energy Slump Mayo Clinic: 7 Ways to Sharpen Your Memory Offline Products related to this episode: Complete Biotic, Basic Nutrients 2/Day, Omega-3 with CoQ10, Memoractiv™, Ashwagandha 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: Defining sarcopenia [1:56] Sarcopenia: loss of muscle mass [2:18] Sarcopenia and metabolic functions [2:50] Sarcopenia and weight [3:50] Aging and strength training [4:20] Aging is a primary factor for difficulty in maintaining muscle mass [5:21] Animal protein, healthy aging, and sarcopenia [6:11] Amino Acid Leucine [6:55] BCAA / Amino Complex [7:24] Using plant proteins [8:20] Collagen and muscle mass [8:50] Collagen and skin health [9:20] Hydroxymethylbutyrate (HMB) [10:28] HMB and muscle mass support [10:35] Osteopenia: loss of bone density [11:18] Connected to the body’s inflammatory response [12:12] Body’s acid/base balance [12:46] Osteopenia and exercise [13:48] Trampolines for osteopenia [13:55] Osteopenia in astronauts [14:07] Swimming for osteopenia [14:30] Osteopenia and diet [15:15] Drinking soda/sugary beverages and negative impact on bone health [15:45] Nutrients for Osteopenia and bone health [16:00] Vitamin K [16:30] Calcium [18:01] Magnesium [18:25] Vitamin D [18:30] Questions from the community [20:05] How to tell if you have sarcopenia [20:10] Feeling fragility, loss of power in muscle function [20:20] Blood and metabolic profile [20:33] How to tell if you have osteopenia [21:32] Lack of symptoms / getting X-ray done [21:40] Difference between osteopenia and osteoporosis [22:27] Degree of bone loss [22:39] Are sarcopenia and osteopenia genetic? [26:13] Understanding how genes interact could help determine bone health [26:46] When do you treat sarcopenia and osteopenia? [28:00] Active prevention [28:20] Resources to topics mentioned in this episode: Are You at Risk for Osteoporosis? Essential Nutrients for Bone Health 6 Things You Can Do To Age Better One Giant Leap: What Space Travel Has Taught Us About Health on Earth 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 topic: Sleep – why we need it and how to prepare for a good night’s rest [1:34] The sleep cycle: Differences between REM and non-REM sleep stages [5:35] Why do we need REM sleep? [8:54] Common causes of sleep disruption [9:41] What causes jet lag? Tips to help reset the circadian rhythm [13:25] Supplements that help regulate the sleep cycle [15:03] “Body busy” vs. “brain busy”: How to pinpoint the best strategies for falling asleep [16:44] Questions from the community What is restless leg syndrome? [21:52] Why do I feel sleepy in the middle of the day? How can I stay focused? [25:12] What’s the difference between melatonin and serotonin for sleep? [28:27] Do sleep supplements cause dependency? [29:40] Resources to topics mentioned in this episode: What Inspires Us to Innovate, with Mario Roxas, Director of Research and Development Can You Disrupt Your Sleep Cycle Without Leaving Home? Lights Out! 5 Ways You Might Be Sabotaging Your Sleep Quality Stop Counting Sheep: Here's Why You're Having Trouble Sleeping Creating a Routine Around Sleep The Importance of Sleep in Athletic Performance Mayo Clinic Discusses Healthy Sleeping Habits for Older Adults A Good Night’s Sleep: How Magnesium and Other Nutrients Can Help What Do My Sleep Test Results Mean? The Silent Epidemic of Sleep Deprivation Tired but Wired: How to Re-Think Sleep Products mentioned in this episode: Magnesium Bisglycinate, Theanine, PharmaGABA, Ginseng Plus, Phosphatidylserine, Memoractiv 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: 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.