1
00:00:00,600 --> 00:00:00,920
Speaker 1: You know, T T.

2
00:00:01,160 --> 00:00:03,120
Speaker 2: When we think about the top of the new year.

3
00:00:03,160 --> 00:00:05,640
Speaker 2: In this series, people always talking about drink more water,

4
00:00:06,000 --> 00:00:08,440
Speaker 2: I'm gonna eat more leafy greens, and I'm gonna do this,

5
00:00:08,440 --> 00:00:10,440
Speaker 2: this and that. But one of the things I've been

6
00:00:10,480 --> 00:00:13,720
Speaker 2: seeing that feels like a trend lately is those personalized

7
00:00:13,720 --> 00:00:14,760
Speaker 2: little vitamin pacts.

8
00:00:14,800 --> 00:00:15,600
Speaker 1: Have you seen those?

9
00:00:15,760 --> 00:00:16,079
Speaker 2: Yes?

10
00:00:16,320 --> 00:00:20,560
Speaker 1: I have, and they're all over my Instagram. I see

11
00:00:20,600 --> 00:00:23,400
Speaker 1: those just as much as I see all of these

12
00:00:23,560 --> 00:00:28,640
Speaker 1: wig ads. And that really got me thinking, how much

13
00:00:28,720 --> 00:00:33,480
Speaker 1: vitamins is too much vitamins? Yeah? And are these vitamins

14
00:00:33,800 --> 00:00:37,440
Speaker 1: really doing what they're saying they're doing or is it

15
00:00:37,600 --> 00:00:39,440
Speaker 1: just like really good marketing.

16
00:00:39,520 --> 00:00:39,680
Speaker 3: Yeah?

17
00:00:39,800 --> 00:00:44,440
Speaker 2: This I love Lucy Juice. I want to know. I'm

18
00:00:44,520 --> 00:00:46,680
Speaker 2: t T and I'm Zakiyah and from Spotify.

19
00:00:46,800 --> 00:01:10,360
Speaker 4: This is Dope Laps.

20
00:01:13,040 --> 00:01:15,560
Speaker 2: Welcome to Dope Labs, a weekly podcast that makes us

21
00:01:15,560 --> 00:01:19,360
Speaker 2: hardcore science, pop culture, and a healthy dose of friendship. Well,

22
00:01:19,400 --> 00:01:22,600
Speaker 2: we just talked about immunity TT and we bumped into

23
00:01:22,680 --> 00:01:26,080
Speaker 2: some things that we've realized maybe we need a little

24
00:01:26,080 --> 00:01:27,040
Speaker 2: bit more information about.

25
00:01:27,360 --> 00:01:30,600
Speaker 1: Yeah, the immune system is so complex and so many

26
00:01:30,640 --> 00:01:33,640
Speaker 1: parts of our bodies play a role, and so then

27
00:01:33,720 --> 00:01:36,680
Speaker 1: it makes me think about zooming out and how do

28
00:01:36,720 --> 00:01:40,600
Speaker 1: we keep these other parts of our body healthy? Is

29
00:01:40,640 --> 00:01:43,319
Speaker 1: there things that we can do? And then the natural

30
00:01:43,360 --> 00:01:46,559
Speaker 1: progression for me is what am I putting into my body?

31
00:01:46,800 --> 00:01:50,880
Speaker 1: This week, we're talking all about vitamins. We've seen so

32
00:01:51,080 --> 00:01:54,360
Speaker 1: many different supplements and vitamins on the market, but how

33
00:01:54,360 --> 00:01:55,280
Speaker 1: do they really work?

34
00:01:55,720 --> 00:02:02,640
Speaker 2: Let's get into the recitation.

35
00:02:07,640 --> 00:02:08,360
Speaker 1: So what do we know?

36
00:02:08,680 --> 00:02:11,560
Speaker 2: Well, I think we can all agree that vitamins are

37
00:02:11,600 --> 00:02:14,800
Speaker 2: generally important for our overall health and our immune system.

38
00:02:14,840 --> 00:02:16,080
Speaker 2: We learned that in the last lab.

39
00:02:16,320 --> 00:02:19,560
Speaker 1: And I know that when I go into my local

40
00:02:20,000 --> 00:02:23,600
Speaker 1: CVS or Rite Aid or Walgreens that there is a

41
00:02:24,000 --> 00:02:28,560
Speaker 1: huge aisle filled with vitamins and supplements. So I know

42
00:02:28,680 --> 00:02:30,280
Speaker 1: that that industry is big.

43
00:02:30,560 --> 00:02:33,639
Speaker 2: Yes, And if you think about that entire aisle, there

44
00:02:33,639 --> 00:02:37,239
Speaker 2: are some vitamins and supplements that have pretty well documented

45
00:02:37,280 --> 00:02:39,320
Speaker 2: biological functions, Like we know what they do.

46
00:02:39,480 --> 00:02:42,040
Speaker 1: And I think that people use the words vitamins and

47
00:02:42,080 --> 00:02:44,639
Speaker 1: supplements interchangeably, but I don't know if that's right.

48
00:02:44,760 --> 00:02:50,120
Speaker 2: That's a really good question, is it right? So I

49
00:02:50,160 --> 00:02:52,920
Speaker 2: think that leads us right into what we want to know.

50
00:02:53,280 --> 00:02:55,040
Speaker 1: Yeah, So I want to know what the difference is

51
00:02:55,080 --> 00:02:58,240
Speaker 1: between vitamins and supplements and what should we be thinking

52
00:02:58,240 --> 00:03:00,720
Speaker 1: about if we're thinking about taking them.

53
00:03:01,280 --> 00:03:04,679
Speaker 2: Yeah, and then even though we may know what a

54
00:03:04,760 --> 00:03:08,040
Speaker 2: vitamin or supplement does, what's the best way to get it?

55
00:03:08,160 --> 00:03:10,640
Speaker 2: You know, how does our body use it or absorb it?

56
00:03:10,720 --> 00:03:12,720
Speaker 2: Is there a best practice? Because I think I've seen

57
00:03:12,760 --> 00:03:14,440
Speaker 2: like liquid vitamins, pills.

58
00:03:14,560 --> 00:03:18,919
Speaker 1: Yeah, people say I've tried them all. But then it's

59
00:03:18,960 --> 00:03:21,480
Speaker 1: just like, is a balanced diet good enough for some

60
00:03:21,520 --> 00:03:24,040
Speaker 1: of these vitamins? I don't know. Should we be taking

61
00:03:24,120 --> 00:03:27,920
Speaker 1: vitamins and supplements? How much does it work? Right?

62
00:03:28,120 --> 00:03:37,840
Speaker 2: Let's jump into the dissection, but.

63
00:03:41,440 --> 00:03:44,840
Speaker 1: Our guest for today's lab is doctor Alice Lichtenstein. My

64
00:03:44,920 --> 00:03:45,280
Speaker 1: name is.

65
00:03:45,280 --> 00:03:49,880
Speaker 3: Doctor Alice Lichtenstein. I'm the Gershov Professor of Nutrition Science

66
00:03:49,920 --> 00:03:53,040
Speaker 3: and Policy at the Friedman's School University.

67
00:03:53,120 --> 00:03:57,440
Speaker 1: Doctor Lichtenstein is also director of the Cardiovascular Nutrition Team

68
00:03:57,600 --> 00:04:02,120
Speaker 1: at the Jean Mayer USDA Human Nutrition Research Center on Aging.

69
00:04:02,440 --> 00:04:05,840
Speaker 2: We know our bodies need vitamins and minerals for optimum function,

70
00:04:06,480 --> 00:04:09,040
Speaker 2: but there is a lot of terms floating around. It

71
00:04:09,040 --> 00:04:12,560
Speaker 2: feels like sometimes they're used interchangeably. So let's start with vitamins.

72
00:04:12,840 --> 00:04:17,240
Speaker 3: What are they A vitamin is an organic compound that

73
00:04:17,600 --> 00:04:21,200
Speaker 3: our bodies need to grow and maintain, and yet we

74
00:04:21,320 --> 00:04:23,680
Speaker 3: can't make it ourselves, so we have to get it

75
00:04:23,720 --> 00:04:24,440
Speaker 3: from the diet.

76
00:04:24,600 --> 00:04:27,800
Speaker 2: There are thirteen essential vitamins necessary for our bodies to

77
00:04:27,880 --> 00:04:31,799
Speaker 2: function properly, and our bodies make two of them, vitamin

78
00:04:31,839 --> 00:04:34,040
Speaker 2: D and K. But the rest we have to get

79
00:04:34,040 --> 00:04:38,040
Speaker 2: from outside sources. So that's vitamins A, C, and E,

80
00:04:38,279 --> 00:04:43,640
Speaker 2: and then the B vitamins like diamin, rabolflavin, niasin, pantothenic acid, biotin.

81
00:04:43,839 --> 00:04:46,200
Speaker 2: I know, we've seen that for our nails and stuff bzix,

82
00:04:46,279 --> 00:04:48,080
Speaker 2: B twelve, and fol eight. We have to get all

83
00:04:48,120 --> 00:04:50,400
Speaker 2: of that from outside the body.

84
00:04:50,120 --> 00:04:53,880
Speaker 1: And different vitamins are absorbed by the body in different ways.

85
00:04:54,160 --> 00:04:55,039
Speaker 1: So when we think.

86
00:04:54,880 --> 00:04:58,360
Speaker 3: About vitamins, we think about them in two groups. One

87
00:04:58,440 --> 00:05:00,720
Speaker 3: is fat soluble and the other is soluble.

88
00:05:00,800 --> 00:05:04,120
Speaker 1: Fat soluble means that the vitamins need fat for proper

89
00:05:04,240 --> 00:05:07,800
Speaker 1: absorption in the body. So some well known fat soluble

90
00:05:07,880 --> 00:05:11,960
Speaker 1: vitamins are vitamin A, D, E, and K. And that

91
00:05:12,040 --> 00:05:15,400
Speaker 1: makes sense because the vitamin D that I normally see

92
00:05:15,480 --> 00:05:17,760
Speaker 1: it's a pill, but it looks like there's oil inside

93
00:05:17,800 --> 00:05:18,279
Speaker 1: of it.

94
00:05:18,160 --> 00:05:22,200
Speaker 3: And it turns out for fat valuble vitamins, we don't

95
00:05:22,240 --> 00:05:25,919
Speaker 3: have the capacity to easily excrete them. It's important to

96
00:05:26,000 --> 00:05:28,360
Speaker 3: consume them with a food that also has a little

97
00:05:28,360 --> 00:05:31,279
Speaker 3: bit of fat in it, because we need dietary fat

98
00:05:31,320 --> 00:05:35,920
Speaker 3: to absorb fat soluble vitamins. The concern with fat soluble

99
00:05:36,000 --> 00:05:41,320
Speaker 3: vitamins is since the urine is an aqueous malieu, we

100
00:05:41,600 --> 00:05:44,839
Speaker 3: can't excrete fat saluble vitamins in the urine.

101
00:05:44,920 --> 00:05:46,800
Speaker 2: Okay, first of all, shout out to Alice. We're using

102
00:05:46,839 --> 00:05:50,760
Speaker 2: the term aqueous milieu. Urine has never sounded so elegant.

103
00:05:50,960 --> 00:05:54,080
Speaker 1: So Doctor Lichtenstein said that there are fat soluble vitamins

104
00:05:54,160 --> 00:05:57,039
Speaker 1: and water soluble vitamins, and one of the differences between

105
00:05:57,080 --> 00:06:00,760
Speaker 1: the two of them is that water soluble vitamins are

106
00:06:00,880 --> 00:06:04,960
Speaker 1: easily excreted through our urine, while fat soluble vitamins aren't.

107
00:06:05,040 --> 00:06:08,120
Speaker 1: And because of that, high levels of fat soluble vitamins

108
00:06:08,160 --> 00:06:11,080
Speaker 1: can accumulate in your body over time, which isn't really

109
00:06:11,120 --> 00:06:12,160
Speaker 1: great in terms.

110
00:06:11,960 --> 00:06:14,279
Speaker 3: Of the water soluble That tends to be the B

111
00:06:14,480 --> 00:06:19,720
Speaker 3: vitamins and vitamins C and we're not as concerned in

112
00:06:19,880 --> 00:06:23,200
Speaker 3: terms of high intakes. We are concerned about very high

113
00:06:23,240 --> 00:06:27,080
Speaker 3: intakes because excess that our bodies can't use get excreted

114
00:06:27,080 --> 00:06:29,479
Speaker 3: in the urine and it puts a little bit of

115
00:06:29,560 --> 00:06:32,080
Speaker 3: stress on the kidney if you have a very high

116
00:06:32,120 --> 00:06:34,280
Speaker 3: intake of water soluble vitamins.

117
00:06:34,360 --> 00:06:36,960
Speaker 2: Yeah, remember last week when doctor Gupta said Americans have

118
00:06:37,000 --> 00:06:40,320
Speaker 2: the most expensive p that's because it's so full of

119
00:06:40,600 --> 00:06:42,560
Speaker 2: unabsorbed water soluble vitamins.

120
00:06:42,640 --> 00:06:46,479
Speaker 1: All right, So that gets vitamins down. What about minerals?

121
00:06:46,720 --> 00:06:50,960
Speaker 3: A mineral is as it indicates, it's a mineral from

122
00:06:51,000 --> 00:06:55,880
Speaker 3: the periodic table. It's specific ones that again we need

123
00:06:56,000 --> 00:06:59,279
Speaker 3: for our body to function optimally, and we have to

124
00:06:59,320 --> 00:07:00,280
Speaker 3: get it from.

125
00:07:00,240 --> 00:07:04,280
Speaker 1: Get so vitamins come from plants and animals, where minerals

126
00:07:04,360 --> 00:07:09,080
Speaker 1: are inorganic and come from rocks, soil, and water, things

127
00:07:09,160 --> 00:07:11,040
Speaker 1: like iron, calcium, and zinc.

128
00:07:11,200 --> 00:07:13,520
Speaker 2: And even though we get them from different sources, both

129
00:07:13,600 --> 00:07:17,240
Speaker 2: vitamins and minerals are important for our bodies to function properly,

130
00:07:17,520 --> 00:07:20,240
Speaker 2: and in some cases they work together, you know, T T.

131
00:07:20,360 --> 00:07:23,119
Speaker 2: When we think back to like basic biology that we had,

132
00:07:23,240 --> 00:07:25,760
Speaker 2: do you remember all those cycles? And I'm not going

133
00:07:25,800 --> 00:07:26,560
Speaker 2: to try to haunt.

134
00:07:26,440 --> 00:07:31,680
Speaker 1: You the crab cycle. Let me tell you, don't ask

135
00:07:31,720 --> 00:07:34,360
Speaker 1: me about the crab cycle. That was a dark time

136
00:07:34,520 --> 00:07:37,360
Speaker 1: in my academic life as a high school student.

137
00:07:38,080 --> 00:07:40,880
Speaker 2: So if you think about what you know about cycles

138
00:07:40,920 --> 00:07:45,160
Speaker 2: like that, When we consider metabolism and different processes, our bodies,

139
00:07:45,360 --> 00:07:49,040
Speaker 2: our little cellular factories, they're constantly trying to break down

140
00:07:49,120 --> 00:07:51,800
Speaker 2: things and put things together, and sometimes they need help,

141
00:07:51,960 --> 00:07:54,720
Speaker 2: and that help often comes in the form of cofactors

142
00:07:54,840 --> 00:07:55,760
Speaker 2: and enzymes.

143
00:07:55,960 --> 00:07:58,480
Speaker 1: Okay, this is something that I do remember a little

144
00:07:58,480 --> 00:08:02,560
Speaker 1: bit about. Z are proteins that help speed up a

145
00:08:02,640 --> 00:08:07,080
Speaker 1: chemical reaction in our bodies. So they're like biological catalysts

146
00:08:07,720 --> 00:08:11,520
Speaker 1: and cofactors encompass a wide range of compounds, but they're

147
00:08:11,560 --> 00:08:15,320
Speaker 1: sort of like enzymes, little helpers. Their presence makes it

148
00:08:15,360 --> 00:08:17,160
Speaker 1: possible for enzymes to do their thing.

149
00:08:17,440 --> 00:08:19,800
Speaker 2: Look at you, I got an age. You're not an engineer.

150
00:08:19,800 --> 00:08:20,760
Speaker 2: You a biologist.

151
00:08:20,880 --> 00:08:25,200
Speaker 1: Oh let me tell my mom. She's gonna be so proud.

152
00:08:25,520 --> 00:08:30,520
Speaker 3: A cofactor is needed to catalyze an enzymatic reaction. So

153
00:08:30,600 --> 00:08:35,240
Speaker 3: if we want to do something like utilize glucose for energy,

154
00:08:35,679 --> 00:08:38,200
Speaker 3: certain of the enzymes that are involved in that process

155
00:08:38,280 --> 00:08:39,319
Speaker 3: need cofactors.

156
00:08:39,360 --> 00:08:41,400
Speaker 2: And guess what, Now that we know the difference between

157
00:08:41,480 --> 00:08:44,679
Speaker 2: vitamins minerals, enzymes, and cofactors. Would you be surprised to

158
00:08:44,760 --> 00:08:47,160
Speaker 2: learn that there are some overlap between these groups?

159
00:08:47,240 --> 00:08:47,720
Speaker 4: Oh boy.

160
00:08:48,280 --> 00:08:52,920
Speaker 3: Many of the vitamins and minerals that are essential essential,

161
00:08:52,960 --> 00:08:56,320
Speaker 3: meaning that we need to get them from outside the body,

162
00:08:56,360 --> 00:09:02,000
Speaker 3: that is, the diet, are components of cofactors directly.

163
00:09:02,120 --> 00:09:04,599
Speaker 1: A good example of this is iron and vitamin C.

164
00:09:04,920 --> 00:09:09,280
Speaker 1: In order for the iron to be sufficiently absorbed into

165
00:09:09,520 --> 00:09:12,160
Speaker 1: our bodies, it kind of needs vitamin C to help

166
00:09:12,160 --> 00:09:14,800
Speaker 1: it along, so they bind together to help pass through

167
00:09:14,800 --> 00:09:17,280
Speaker 1: our digestive system so that the iron doesn't just break

168
00:09:17,320 --> 00:09:20,079
Speaker 1: apart and then we lose all those great vitamins. Vitamin

169
00:09:20,120 --> 00:09:23,679
Speaker 1: C is a cofactor that helps with iron absorption so

170
00:09:23,679 --> 00:09:26,520
Speaker 1: that we don't lose all those really great minerals that

171
00:09:26,559 --> 00:09:27,840
Speaker 1: we're trying to get from the iron.

172
00:09:28,080 --> 00:09:30,960
Speaker 2: So vitamins and minerals are essential, and we know we

173
00:09:31,080 --> 00:09:33,440
Speaker 2: need them to come from outside the body, mainly through

174
00:09:33,480 --> 00:09:35,880
Speaker 2: our diet. But what if we aren't getting enough of

175
00:09:35,920 --> 00:09:38,440
Speaker 2: a certain type of vitamin or mineral from our diet.

176
00:09:38,880 --> 00:09:40,560
Speaker 2: That's where supplements come in.

177
00:09:40,760 --> 00:09:43,720
Speaker 1: Supplements our way to get these nutrients outside of the

178
00:09:43,760 --> 00:09:48,400
Speaker 1: food that we eat. They can be vitamins, minerals, amino acids, enzymes,

179
00:09:48,520 --> 00:09:51,319
Speaker 1: or a combination of any of these things. They also

180
00:09:51,360 --> 00:09:54,959
Speaker 1: come in different forms, so pills, powders, gels, and liquids.

181
00:09:55,160 --> 00:09:58,600
Speaker 2: I think the important distinction is that supplements are anything

182
00:09:58,640 --> 00:10:01,800
Speaker 2: that's not a whole food fo So you can have

183
00:10:02,120 --> 00:10:05,160
Speaker 2: a supplement and it is a vitamin or it is

184
00:10:05,200 --> 00:10:07,480
Speaker 2: a mineral. But there are also supplements that are not

185
00:10:07,640 --> 00:10:10,160
Speaker 2: vitamins or minerals, you know, when we think about herbal

186
00:10:10,160 --> 00:10:12,679
Speaker 2: supplements and things like that, and so as we move through,

187
00:10:12,720 --> 00:10:14,839
Speaker 2: we'll talk about vitamins, those things that are part of

188
00:10:14,840 --> 00:10:18,280
Speaker 2: those essentral vitamins we've listed earlier, and then non vitamins,

189
00:10:18,320 --> 00:10:22,559
Speaker 2: which we'll just call supplements. I have seen so many supplements,

190
00:10:23,000 --> 00:10:25,960
Speaker 2: especially over the past few years. A supplement I've been

191
00:10:25,960 --> 00:10:27,599
Speaker 2: taken for a long time. I don't know if you

192
00:10:27,679 --> 00:10:31,679
Speaker 2: remember this from grad school TT is an enzyme lactase.

193
00:10:32,360 --> 00:10:34,960
Speaker 1: Oh, yes, I do remember.

194
00:10:35,160 --> 00:10:38,920
Speaker 2: So I'm lactose intolerant and I take lactase, which is

195
00:10:39,040 --> 00:10:41,839
Speaker 2: an enzyme that breaks down the sugar lactose that's found

196
00:10:41,840 --> 00:10:46,320
Speaker 2: in dairy so it makes me able to comfortably digest

197
00:10:46,440 --> 00:10:47,239
Speaker 2: those foods.

198
00:10:47,679 --> 00:10:50,520
Speaker 1: And I'm in denial about my lactose intolerance, so I

199
00:10:50,760 --> 00:10:51,800
Speaker 1: just am auchya.

200
00:10:54,200 --> 00:10:58,520
Speaker 2: Good luck to anybody sitting with TT Okay, good luck.

201
00:10:58,320 --> 00:11:11,319
Speaker 1: To you, Jimmy. In America, dietary supplement used has been

202
00:11:11,320 --> 00:11:14,080
Speaker 1: growing since the nineteen seventies and some of the most

203
00:11:14,120 --> 00:11:20,960
Speaker 1: popular supplements are multivitamins, vitamin C D, protein okay, calcium,

204
00:11:21,360 --> 00:11:25,880
Speaker 1: vitamin B, omega three, fish oil, probiotics.

205
00:11:25,120 --> 00:11:28,120
Speaker 2: Magnesium, and iron. I remember I used to take these

206
00:11:28,160 --> 00:11:31,360
Speaker 2: fish oil pills. And this is also in grad school.

207
00:11:31,400 --> 00:11:32,960
Speaker 2: I felt like I needed a lot of things for

208
00:11:33,000 --> 00:11:34,520
Speaker 2: health and grad school, but I probably just need to

209
00:11:34,559 --> 00:11:35,440
Speaker 2: change my environment.

210
00:11:37,040 --> 00:11:38,679
Speaker 1: I just had to get out of that lab.

211
00:11:38,760 --> 00:11:39,880
Speaker 2: I had to get out of the lab.

212
00:11:39,920 --> 00:11:40,199
Speaker 1: Baby.

213
00:11:41,600 --> 00:11:43,720
Speaker 2: I remember I would take it and then later in

214
00:11:43,720 --> 00:11:46,480
Speaker 2: the day you would have like a burp and it

215
00:11:46,480 --> 00:11:49,640
Speaker 2: would taste so fishy. It was awful.

216
00:11:49,800 --> 00:11:51,360
Speaker 1: That's why I try and take them at night so

217
00:11:51,400 --> 00:11:52,360
Speaker 1: that I don't have to deal with that.

218
00:11:53,280 --> 00:11:56,040
Speaker 2: Yeah, like, I'll just burp this up in my sleep,

219
00:11:57,080 --> 00:11:58,600
Speaker 2: or it can be the first thing in the morning

220
00:11:58,920 --> 00:12:02,960
Speaker 2: in morning breastmels, straight krill and startine.

221
00:12:04,760 --> 00:12:06,040
Speaker 1: Oh my god.

222
00:12:06,240 --> 00:12:08,080
Speaker 2: You were the first person I knew that to liquid

223
00:12:08,120 --> 00:12:09,000
Speaker 2: multi vitamins.

224
00:12:09,080 --> 00:12:11,320
Speaker 1: Yeah, I mean, I feel like I fall victims and

225
00:12:11,320 --> 00:12:13,920
Speaker 1: stuff on the internet all the time, and I saw,

226
00:12:14,240 --> 00:12:16,920
Speaker 1: you know, oh, you're not really absorbing a lot of

227
00:12:16,920 --> 00:12:19,959
Speaker 1: your vitamins. You should take it as a liquid because

228
00:12:19,960 --> 00:12:23,080
Speaker 1: then it absorbed faster. So it's like, yes, I'm taking

229
00:12:23,120 --> 00:12:27,439
Speaker 1: liquid vitamins. Imagine how to drink a cup of slurry.

230
00:12:27,880 --> 00:12:34,480
Speaker 2: It's a flurry, just stuff suspended, and that's an aqueous milieu.

231
00:12:34,720 --> 00:12:42,160
Speaker 1: Okay, you eat protein powder?

232
00:12:42,440 --> 00:12:43,880
Speaker 2: Do I eat protein powder?

233
00:12:44,040 --> 00:12:46,720
Speaker 1: That stuff is so gritty you gotta chew it. Yeah,

234
00:12:47,920 --> 00:12:51,080
Speaker 1: nobody that's doing a protein powder. It's sitting there just

235
00:12:51,120 --> 00:12:54,720
Speaker 1: sipping delicately. Y'all are out there grinding that sand between

236
00:12:54,720 --> 00:12:55,200
Speaker 1: your teeth.

237
00:13:00,120 --> 00:13:03,640
Speaker 2: Doctor Lichtenstein says that generally, if you're consuming a healthy diet,

238
00:13:03,720 --> 00:13:06,960
Speaker 2: then you probably don't need extra vitamins and supplements, and

239
00:13:06,960 --> 00:13:08,880
Speaker 2: don't worry. We're going to talk about what exactly a

240
00:13:08,880 --> 00:13:11,800
Speaker 2: healthy diet means later in this lab. In fact, taking

241
00:13:11,880 --> 00:13:16,319
Speaker 2: too many supplements can actually make your body absorb less.

242
00:13:17,000 --> 00:13:19,920
Speaker 3: When we think about the quality of nutrients, what we

243
00:13:20,000 --> 00:13:23,160
Speaker 3: really think about is whether they're available to the body

244
00:13:23,360 --> 00:13:27,360
Speaker 3: or not. Obviously, with nutrients and food, they're going to

245
00:13:27,400 --> 00:13:30,080
Speaker 3: be available because we've been able to grow and remain

246
00:13:30,160 --> 00:13:36,640
Speaker 3: healthy and reproduce as a society. As far as supplements, frequently,

247
00:13:36,920 --> 00:13:40,360
Speaker 3: the higher your dose, the less you actually will absorb.

248
00:13:40,559 --> 00:13:42,760
Speaker 1: That's crazy because you know people be taking those ten

249
00:13:42,800 --> 00:13:47,720
Speaker 1: thousand milligram some of them, and doctor Lichtenstein is saying

250
00:13:47,760 --> 00:13:49,240
Speaker 1: that more is just more.

251
00:13:49,280 --> 00:13:52,560
Speaker 2: It ain't better now if you have an actual deficiency

252
00:13:52,600 --> 00:13:54,800
Speaker 2: and that's how much you need. But ten thousand milligrams

253
00:13:54,880 --> 00:13:58,480
Speaker 2: isn't what you need for everything? Okay, right, you got

254
00:13:58,520 --> 00:14:01,080
Speaker 2: to see what the daily recommended value is. Some of

255
00:14:01,080 --> 00:14:03,199
Speaker 2: that stuff is micrograms, not milligrams.

256
00:14:04,120 --> 00:14:05,440
Speaker 1: Yeah, plit that voll around?

257
00:14:06,320 --> 00:14:08,640
Speaker 2: Does it look like a U or is it an M?

258
00:14:08,679 --> 00:14:11,760
Speaker 2: That's really important. There's also something to keep in mind

259
00:14:11,880 --> 00:14:16,040
Speaker 2: if you take multiple different supplements, the specific combination of

260
00:14:16,120 --> 00:14:18,760
Speaker 2: vitamins and minerals needs to be right because one can

261
00:14:18,800 --> 00:14:19,480
Speaker 2: affect the other.

262
00:14:19,640 --> 00:14:22,960
Speaker 3: And then there's certain nutrients that if you have a

263
00:14:23,120 --> 00:14:26,560
Speaker 3: real high dose of wand and a regular amount of

264
00:14:26,640 --> 00:14:30,160
Speaker 3: the other, it may actually interfere. On the other hand,

265
00:14:30,320 --> 00:14:35,120
Speaker 3: we know that vitamin C helps us absorb iron, vitamin

266
00:14:35,200 --> 00:14:39,200
Speaker 3: D helps us absorb calcium. So I think we have

267
00:14:39,280 --> 00:14:44,760
Speaker 3: to be careful about making general statements and recognize that

268
00:14:44,960 --> 00:14:49,640
Speaker 3: each nutrient is unique. But Caveman did very well and

269
00:14:49,840 --> 00:14:53,520
Speaker 3: they lived without nutrients supplements, So I would say we're

270
00:14:53,560 --> 00:14:54,160
Speaker 3: pretty safe.

271
00:14:54,280 --> 00:14:57,000
Speaker 2: Once our bodies absorb these vitamins and minerals from our

272
00:14:57,040 --> 00:15:01,000
Speaker 2: diet or supplements, the nutrients move into the bloodstream through digestion.

273
00:15:01,480 --> 00:15:03,920
Speaker 1: What about what you do to the food before you

274
00:15:03,960 --> 00:15:07,640
Speaker 1: eat it, Like, is it more potent if the food

275
00:15:07,680 --> 00:15:09,160
Speaker 1: is raw. I know that there are a lot of

276
00:15:09,160 --> 00:15:12,480
Speaker 1: people who do only raw vegetables because they want to

277
00:15:12,560 --> 00:15:15,720
Speaker 1: maximize the amount of nutrients that they're taken in. Does

278
00:15:15,720 --> 00:15:16,200
Speaker 1: that matter?

279
00:15:16,440 --> 00:15:18,120
Speaker 3: Does it matter if I cook the food or I

280
00:15:18,160 --> 00:15:21,760
Speaker 3: don't cook the food. So in terms of nutrients and food,

281
00:15:22,040 --> 00:15:24,560
Speaker 3: for the most part, they are what we call biologically

282
00:15:24,600 --> 00:15:27,560
Speaker 3: available in a form that we can use, and most

283
00:15:27,560 --> 00:15:31,160
Speaker 3: of the time it doesn't matter if they're cooked or uncooked.

284
00:15:30,720 --> 00:15:33,480
Speaker 2: And biologically available just means that your body can absorb

285
00:15:33,520 --> 00:15:36,360
Speaker 2: the nutrients from the food or whatever the source is.

286
00:15:36,680 --> 00:15:39,040
Speaker 3: Now, for certain nutrients there could be a little bit

287
00:15:39,080 --> 00:15:43,640
Speaker 3: of a difference. Vitamin C is destroyed by heat. It

288
00:15:43,640 --> 00:15:45,480
Speaker 3: doesn't mean if you just cook broccoli you're going to

289
00:15:45,560 --> 00:15:47,440
Speaker 3: lose all the vitamin C, but you'll lose a little

290
00:15:47,480 --> 00:15:50,840
Speaker 3: bit of it. For something like vitamin A, which is

291
00:15:50,880 --> 00:15:54,400
Speaker 3: in the form of carotenoids in food, it actually turns

292
00:15:54,440 --> 00:15:57,840
Speaker 3: out if you cook tomatoes and things like carrots, it

293
00:15:57,880 --> 00:16:01,880
Speaker 3: becomes more biologically available because you're breaking down the cells

294
00:16:02,040 --> 00:16:04,680
Speaker 3: the structure that's preventing it from getting out.

295
00:16:04,760 --> 00:16:06,680
Speaker 1: Cookie carrots, Eat your broccoli raw.

296
00:16:08,800 --> 00:16:12,080
Speaker 2: So really none of this is mattering too too much.

297
00:16:12,200 --> 00:16:14,080
Speaker 2: You just need to be eating this stuff, right, Yeah.

298
00:16:14,080 --> 00:16:18,880
Speaker 1: Just eat the vegetables. So for most people, supplements aren't necessary,

299
00:16:19,080 --> 00:16:21,360
Speaker 1: and in fact, if you're taking too much of a

300
00:16:21,400 --> 00:16:24,800
Speaker 1: supplement or the wrong combination of supplements, it can actually

301
00:16:24,920 --> 00:16:25,320
Speaker 1: hurt you.

302
00:16:25,480 --> 00:16:28,400
Speaker 2: But sometimes people do need to take supplements. For example,

303
00:16:28,520 --> 00:16:31,360
Speaker 2: it's common for vitamin D levels to dip in the winter,

304
00:16:31,680 --> 00:16:35,440
Speaker 2: especially during a pandemic when people are stuck at home.

305
00:16:35,720 --> 00:16:38,640
Speaker 1: Right, how do we know how much of something to take.

306
00:16:39,040 --> 00:16:41,880
Speaker 1: I've seen supplements with huge doses.

307
00:16:42,200 --> 00:16:46,000
Speaker 3: It's best not to choose one that's above the recommended

308
00:16:46,040 --> 00:16:49,880
Speaker 3: dietary allowance, And you can determine that by looking at

309
00:16:49,880 --> 00:16:53,360
Speaker 3: the nutrient facts label because you'll see adv value, which

310
00:16:53,400 --> 00:16:56,240
Speaker 3: is daily value. And you don't want to take a

311
00:16:56,320 --> 00:17:00,520
Speaker 3: product that is above one hundred percent unless you're secifically

312
00:17:00,560 --> 00:17:03,280
Speaker 3: told to buy your healthcare provider.

313
00:17:03,760 --> 00:17:07,560
Speaker 1: Just like with anything, we highly recommend talking to your doctor.

314
00:17:07,800 --> 00:17:09,680
Speaker 1: You can even get a blood panel done to see

315
00:17:09,680 --> 00:17:12,720
Speaker 1: if you have any particular deficiencies, but your doctor should

316
00:17:12,760 --> 00:17:15,159
Speaker 1: be the one to tell you if you need supplements

317
00:17:15,240 --> 00:17:16,600
Speaker 1: and which ones well.

318
00:17:16,840 --> 00:17:19,640
Speaker 2: Doctor Lickenstein said, Hey, I know you're trying to get

319
00:17:19,680 --> 00:17:22,840
Speaker 2: five thousand percent, but that's not it, girl.

320
00:17:24,359 --> 00:17:27,399
Speaker 1: And it turns out it's not as simple as excreting

321
00:17:27,440 --> 00:17:28,440
Speaker 1: what you don't need.

322
00:17:28,800 --> 00:17:31,560
Speaker 2: Yeah, especially if it's something that is fat soluble, you're

323
00:17:31,560 --> 00:17:33,000
Speaker 2: probably not even excreting it.

324
00:17:33,000 --> 00:17:36,199
Speaker 1: It's just building up. Oh, you're gonna start crying it.

325
00:17:36,440 --> 00:17:37,600
Speaker 2: Have you to do an audit.

326
00:17:38,000 --> 00:17:39,840
Speaker 1: Let's take a break, and when we come back, we'll

327
00:17:39,880 --> 00:17:43,080
Speaker 1: talk more about what exactly you mean by a healthy diet,

328
00:17:43,200 --> 00:18:06,840
Speaker 1: trending supplements, and the importance of education and access. We're back,

329
00:18:06,920 --> 00:18:12,439
Speaker 1: and I can't believe January is almost over already, twenty

330
00:18:12,480 --> 00:18:16,640
Speaker 1: twenty two is flying. By next week, our New Year

331
00:18:16,760 --> 00:18:19,879
Speaker 1: series comes to a close with a lab all about

332
00:18:20,080 --> 00:18:23,960
Speaker 1: habits with doctor Wendy Wood. Habits are different than resolutions.

333
00:18:24,200 --> 00:18:28,760
Speaker 1: Since we've been learning so much about health and wellness, sleep,

334
00:18:28,920 --> 00:18:31,880
Speaker 1: a healthy immune system and now nutrition. Now we want

335
00:18:31,880 --> 00:18:34,879
Speaker 1: to learn how to create new habits that really stick.

336
00:18:35,160 --> 00:18:37,240
Speaker 2: But for now, let's get back to the lab. We're

337
00:18:37,240 --> 00:18:40,760
Speaker 2: talking to doctor Lickenstein all about vitamins, minerals, and supplements.

338
00:18:41,200 --> 00:18:43,359
Speaker 2: Earlier in the lab, we learned that we should be

339
00:18:43,359 --> 00:18:45,520
Speaker 2: able to get most of the essential nutrients we need

340
00:18:45,560 --> 00:18:48,520
Speaker 2: from a healthy diet. But let's break that down. What

341
00:18:48,920 --> 00:18:50,080
Speaker 2: is a healthy diet?

342
00:18:50,320 --> 00:18:53,960
Speaker 3: The general guidelines is a diet that's rich in fruits

343
00:18:53,960 --> 00:18:59,080
Speaker 3: and vegetables, whole grains, low and non fat dairy products, fish,

344
00:18:59,480 --> 00:19:04,239
Speaker 3: leg you other plant sources of protein like nuts and

345
00:19:04,280 --> 00:19:09,399
Speaker 3: then poultry, and moderate amounts of meat, and that is

346
00:19:09,520 --> 00:19:12,199
Speaker 3: limited in added sugar and added salt.

347
00:19:12,480 --> 00:19:13,880
Speaker 2: Do you remember the food pyramid?

348
00:19:14,280 --> 00:19:16,880
Speaker 1: Yes, And we talked about that in Lap thirty three

349
00:19:16,960 --> 00:19:22,000
Speaker 1: supermarket sweep about how it's changed twice since we learned

350
00:19:22,000 --> 00:19:22,920
Speaker 1: about it in school.

351
00:19:23,240 --> 00:19:27,600
Speaker 2: All that bread at the bottom. If they have eleven

352
00:19:27,640 --> 00:19:32,160
Speaker 2: servants of grains, have a loaf of bread for snacks.

353
00:19:33,000 --> 00:19:34,520
Speaker 1: Man, we were bloated.

354
00:19:35,560 --> 00:19:39,240
Speaker 2: It wasn't right. It was not right. Well now we know, well,

355
00:19:39,240 --> 00:19:41,399
Speaker 2: at least for now, the recommended approach is to go

356
00:19:41,480 --> 00:19:44,000
Speaker 2: high in fruits and veggies and lagoons.

357
00:19:43,760 --> 00:19:46,400
Speaker 3: Not only will you get all the vitamins and minerals

358
00:19:46,400 --> 00:19:48,760
Speaker 3: you need, but you'll also get an adequate amount of fiber.

359
00:19:48,800 --> 00:19:52,359
Speaker 3: And fiber is important for keeping our GI system moving

360
00:19:52,880 --> 00:19:56,960
Speaker 3: and maintaining a healthy microbiome, that is, the little bacteria

361
00:19:57,080 --> 00:20:00,359
Speaker 3: that are in our GI system. And the benefit of

362
00:20:00,440 --> 00:20:04,520
Speaker 3: consuming a healthy dietary pattern like that, accommodating it to

363
00:20:04,600 --> 00:20:11,000
Speaker 3: all our personal preferences and our ethnic backgrounds and religious

364
00:20:11,040 --> 00:20:13,840
Speaker 3: traditions and all those kinds of things. There should be

365
00:20:13,880 --> 00:20:18,640
Speaker 3: a way, regardless, to shift anybody's dietary pattern from one

366
00:20:18,680 --> 00:20:22,160
Speaker 3: that may be less healthy to one that's more healthy.

367
00:20:22,400 --> 00:20:25,800
Speaker 1: According to doctor Lichtenstein, if you are not getting enough

368
00:20:25,840 --> 00:20:29,320
Speaker 1: of certain vitamins, it's best to first try to incorporate

369
00:20:29,480 --> 00:20:32,200
Speaker 1: that vitamin into your diet rather than taking a supplement.

370
00:20:32,440 --> 00:20:36,640
Speaker 3: Maybe there's small changes you can make that will again

371
00:20:37,320 --> 00:20:40,480
Speaker 3: relieve the need for a supplement. Now, why do I

372
00:20:40,480 --> 00:20:43,360
Speaker 3: think that's more important than just automatically going to a supplement.

373
00:20:43,520 --> 00:20:46,080
Speaker 3: It's because if we get our nutrients from food, we

374
00:20:46,160 --> 00:20:47,800
Speaker 3: got a lot of other compounds.

375
00:20:47,880 --> 00:20:50,600
Speaker 1: Foods you eat aren't just packed with vitamins and minerals.

376
00:20:50,600 --> 00:20:54,200
Speaker 1: There's also stuff like fiber, and phytochemicals, so fhyto chemicals

377
00:20:54,280 --> 00:20:57,080
Speaker 1: are compounds from plants, and those are really good for

378
00:20:57,119 --> 00:20:59,680
Speaker 1: you as well. Plus it's going to be really hard

379
00:20:59,720 --> 00:21:02,920
Speaker 1: to ow overdo it with healthy foods as opposed to supplements,

380
00:21:02,960 --> 00:21:05,359
Speaker 1: where too much of it can hurt you. You can

381
00:21:05,400 --> 00:21:07,520
Speaker 1: eat as much kale as you want, go ahead, go crazy.

382
00:21:07,680 --> 00:21:10,119
Speaker 3: And it may be very difficult to teach them mountings

383
00:21:10,200 --> 00:21:13,200
Speaker 3: visually because generally they occur in groups, and a lot

384
00:21:13,240 --> 00:21:16,520
Speaker 3: of them actually are related to the colors of fruits

385
00:21:16,520 --> 00:21:19,480
Speaker 3: and vegetables. So if you are gonna pick let's say,

386
00:21:19,520 --> 00:21:23,000
Speaker 3: a green leafy vesta first salad, you're better off picking

387
00:21:23,080 --> 00:21:27,080
Speaker 3: spinach or kale or even romain as opposed to iceberg,

388
00:21:27,160 --> 00:21:31,280
Speaker 3: because the color indicates how concentrated the nutrients are.

389
00:21:31,400 --> 00:21:36,840
Speaker 2: M that means beige foods be gone. But doctor Lickenstein

390
00:21:36,920 --> 00:21:40,120
Speaker 2: mentioned one notable exception related to vitamin B twelve, which

391
00:21:40,160 --> 00:21:42,760
Speaker 2: we get from animals. If someone is vegan, they might

392
00:21:42,800 --> 00:21:44,840
Speaker 2: need to consider taking a supplement if they aren't getting

393
00:21:44,880 --> 00:21:46,800
Speaker 2: the recommended level of B twelve in their diet.

394
00:21:47,040 --> 00:21:50,600
Speaker 1: It seems like every week there's a particular food, herb,

395
00:21:50,880 --> 00:21:54,320
Speaker 1: or supplement that gets the spotlight for its reported or

396
00:21:54,359 --> 00:21:55,679
Speaker 1: supposed benefits.

397
00:21:55,880 --> 00:21:58,159
Speaker 2: Yeah, and you know this is really nothing new. In

398
00:21:58,240 --> 00:22:01,399
Speaker 2: the early nineteen hundreds, scientists discovered that food contained more

399
00:22:01,480 --> 00:22:04,919
Speaker 2: than just protein, carbohydrates, and fat, and those additional substances

400
00:22:04,920 --> 00:22:08,200
Speaker 2: were called vitamins. In the forties, government sponsored amounts of

401
00:22:08,240 --> 00:22:11,760
Speaker 2: vitamins and minerals began to get recommended, and vitamin content

402
00:22:11,880 --> 00:22:15,719
Speaker 2: was also advertised in products from ovaltine to orange juice

403
00:22:15,760 --> 00:22:21,960
Speaker 2: to even doughnuts. Cod liver oil was marketed as bottled sunshine.

404
00:22:22,160 --> 00:22:23,000
Speaker 2: Was that for vitamin D?

405
00:22:23,200 --> 00:22:23,639
Speaker 1: I don't know.

406
00:22:23,720 --> 00:22:25,399
Speaker 2: I don't think that marketing would have worked on me.

407
00:22:25,520 --> 00:22:30,959
Speaker 1: I remember the ovaltine commercials were ovaltine please, Yes, we

408
00:22:30,960 --> 00:22:39,280
Speaker 1: were drinking that. It was delicious. Today, the vitamins and

409
00:22:39,280 --> 00:22:43,600
Speaker 1: supplements industry is worth about thirty five billion with a

410
00:22:43,680 --> 00:22:47,639
Speaker 1: B dollars, and social media has only fueled the fire

411
00:22:47,720 --> 00:22:51,040
Speaker 1: of different trends. For example, ginger has been proven to

412
00:22:51,080 --> 00:22:55,520
Speaker 1: help with nausea Turmeric, which hasn't technically been scientifically proven

413
00:22:55,520 --> 00:22:58,639
Speaker 1: to have health benefits yet, but lots of people and

414
00:22:58,760 --> 00:23:02,359
Speaker 1: culture swear by it or it's anti inflammatory properties. Red

415
00:23:02,400 --> 00:23:06,080
Speaker 1: wine and dark chocolate had a moment when antioxidants were

416
00:23:06,240 --> 00:23:09,919
Speaker 1: all the rage. Elderberry honestly has had a moment in

417
00:23:09,960 --> 00:23:12,359
Speaker 1: this pandemic. I think that a lot of folks have

418
00:23:12,440 --> 00:23:15,280
Speaker 1: been seeing a lot of messaging saying that elderberry can

419
00:23:15,359 --> 00:23:19,040
Speaker 1: help with if you ever have COVID or preventing COVID.

420
00:23:19,240 --> 00:23:21,760
Speaker 2: Yeah, and so this would be an example of a

421
00:23:21,800 --> 00:23:25,200
Speaker 2: non vitamin, non mineral supplement, right. But when we look

422
00:23:25,240 --> 00:23:27,159
Speaker 2: at what the studies have shown us, there have been

423
00:23:27,280 --> 00:23:30,440
Speaker 2: small number of studies that have looked at elderberry. There's

424
00:23:30,480 --> 00:23:35,280
Speaker 2: some preliminary research that says elderberry might relieve symptoms of

425
00:23:35,480 --> 00:23:38,480
Speaker 2: flu or other types of upper respiratory infections. And I

426
00:23:38,520 --> 00:23:42,240
Speaker 2: think that's where things get cloudy, because relieving symptoms is

427
00:23:42,320 --> 00:23:47,560
Speaker 2: different from protecting against infection, right, Right, there's no published

428
00:23:47,600 --> 00:23:51,640
Speaker 2: research studies that have looked at elderberry when it comes

429
00:23:51,720 --> 00:23:55,640
Speaker 2: to COVID nineteen and how it may or may not help.

430
00:23:55,800 --> 00:23:58,760
Speaker 2: And I know people are making their own elderberry syrup, right.

431
00:23:58,840 --> 00:24:02,520
Speaker 2: I wouldn't be able to spot it elder tree out

432
00:24:02,520 --> 00:24:04,600
Speaker 2: their nature. So maybe I'll need to do even if

433
00:24:04,640 --> 00:24:06,919
Speaker 2: it hit me in the face, right, Okay, I need

434
00:24:06,960 --> 00:24:09,399
Speaker 2: to do some research. But it's a little tricky because

435
00:24:09,480 --> 00:24:13,320
Speaker 2: if you are having raw or unriped elderberry. They have

436
00:24:13,440 --> 00:24:16,240
Speaker 2: toxic substances and so you can get sick. So they

437
00:24:16,240 --> 00:24:18,240
Speaker 2: have to really be cooked. That has to really be safe,

438
00:24:18,280 --> 00:24:20,240
Speaker 2: you know. And so it's just so many different things

439
00:24:20,400 --> 00:24:23,439
Speaker 2: that you have to consider before you take on a

440
00:24:23,520 --> 00:24:26,919
Speaker 2: new supplement into your routine.

441
00:24:27,560 --> 00:24:30,200
Speaker 1: Another example we can get to is Saint John's ward,

442
00:24:30,240 --> 00:24:33,920
Speaker 1: which is a mood regulator see moss, which is rich

443
00:24:34,119 --> 00:24:37,720
Speaker 1: in many vitamins and minerals. And one of the TikTok

444
00:24:37,800 --> 00:24:41,159
Speaker 1: trends that was big over the last couple of years

445
00:24:41,520 --> 00:24:42,679
Speaker 1: was liquid chlorophyll.

446
00:24:43,000 --> 00:24:45,719
Speaker 2: And it feels like there's so many different factors. When

447
00:24:45,760 --> 00:24:48,280
Speaker 2: you're on social media, you can see somebody taking something

448
00:24:48,359 --> 00:24:50,560
Speaker 2: and it can feel like, oh, they're taking this thing

449
00:24:50,960 --> 00:24:53,400
Speaker 2: for their health, but you don't know if it's culturally relevant.

450
00:24:53,840 --> 00:24:57,040
Speaker 2: And I think things become tricky because even with turmeric, yeah,

451
00:24:57,080 --> 00:25:01,000
Speaker 2: there's no trial that's shown turmeric as an anti inflammatory,

452
00:25:01,000 --> 00:25:03,359
Speaker 2: but turmeric has kurcumin in it, which has been shown

453
00:25:03,359 --> 00:25:05,520
Speaker 2: as an anti inflammatory. So then it becomes like, well,

454
00:25:05,520 --> 00:25:08,080
Speaker 2: how much turmeric do you have to have to get

455
00:25:08,160 --> 00:25:10,920
Speaker 2: the effects of kirkcumin, And so it can become really

456
00:25:11,440 --> 00:25:15,080
Speaker 2: hard to tell what's what. And then you start to think, well,

457
00:25:15,119 --> 00:25:17,080
Speaker 2: is it better to take this from a whole food

458
00:25:17,160 --> 00:25:20,480
Speaker 2: to get the curcumin from turmeric, or is it better

459
00:25:20,600 --> 00:25:23,359
Speaker 2: to take a kirkcuman piel like who knows? Or should

460
00:25:23,359 --> 00:25:25,919
Speaker 2: I just take as an anti inflammatory? You know, it

461
00:25:25,960 --> 00:25:27,240
Speaker 2: just becomes so tricky.

462
00:25:27,640 --> 00:25:30,080
Speaker 1: And then some of these people aren't honest, so they'll say, oh,

463
00:25:30,080 --> 00:25:34,159
Speaker 1: it includes tumeric which is an anti inflammatory, which you know, true,

464
00:25:34,840 --> 00:25:37,560
Speaker 1: it'll have such trace amounts of tumoric in it that

465
00:25:37,800 --> 00:25:39,520
Speaker 1: it actually isn't really helping you.

466
00:25:39,640 --> 00:25:41,800
Speaker 2: And that's the thing you never know. And this also

467
00:25:41,840 --> 00:25:44,680
Speaker 2: has this other layer that's important to remember, and that's

468
00:25:44,720 --> 00:25:48,040
Speaker 2: that not all supplements are FDA approved, right, so you

469
00:25:48,080 --> 00:25:50,000
Speaker 2: really have to be careful and do your own research

470
00:25:50,000 --> 00:25:53,679
Speaker 2: about safety. I remember when I taught an introbiology course,

471
00:25:53,960 --> 00:25:55,879
Speaker 2: one of the papers that we looked at was like

472
00:25:55,920 --> 00:25:59,280
Speaker 2: a study where folks were looking at different vitamins or supplements,

473
00:25:59,520 --> 00:26:02,760
Speaker 2: not necessarily vitamins, but supplements and herbs using kind of

474
00:26:02,840 --> 00:26:04,919
Speaker 2: DNA bar coding to see if they were actually what

475
00:26:04,960 --> 00:26:06,000
Speaker 2: they were marketed as.

476
00:26:06,440 --> 00:26:09,960
Speaker 1: Baby and what did you find? Tell us, you know,

477
00:26:10,280 --> 00:26:11,280
Speaker 1: roof off this thing.

478
00:26:11,400 --> 00:26:14,119
Speaker 2: It was like invasive grasses and stuff. So it's like

479
00:26:14,320 --> 00:26:16,120
Speaker 2: we just want to get rid of these weeds. We're

480
00:26:16,240 --> 00:26:17,800
Speaker 2: just pop them in this jail cat.

481
00:26:18,600 --> 00:26:22,200
Speaker 1: Yeah, it's just like the whole like organic thing where

482
00:26:22,240 --> 00:26:24,640
Speaker 1: you could put the word organic on a label if

483
00:26:24,680 --> 00:26:27,359
Speaker 1: you meet certain criteria. But I think that a lot

484
00:26:27,359 --> 00:26:30,359
Speaker 1: of people don't know what the criteria is. Yeah, you think, oh,

485
00:26:30,480 --> 00:26:32,200
Speaker 1: this means that it's good for me, but it doesn't

486
00:26:32,280 --> 00:26:34,919
Speaker 1: always mean that it's good for you. Like organic sugar,

487
00:26:35,119 --> 00:26:37,520
Speaker 1: you can't eat a pound of organic sugar and singale sugar.

488
00:26:37,600 --> 00:26:39,720
Speaker 1: That's like having a carrot. It's not.

489
00:26:39,920 --> 00:26:42,480
Speaker 2: And I think this gets us to this next question

490
00:26:42,560 --> 00:26:44,800
Speaker 2: of like, if I have to consider all of these

491
00:26:44,800 --> 00:26:46,920
Speaker 2: different things, is it safe, is it regulated? Is it

492
00:26:46,960 --> 00:26:48,760
Speaker 2: actually what these people are saying it is? Is it

493
00:26:48,800 --> 00:26:52,040
Speaker 2: worth getting into these different trending superfoods and supplements.

494
00:26:52,560 --> 00:26:57,399
Speaker 3: Currently, when we make dietary recommendations, we're asking people to

495
00:26:57,480 --> 00:27:01,960
Speaker 3: focus on the whole dietary pattern, all the foods and

496
00:27:01,960 --> 00:27:05,680
Speaker 3: beverages that are consumed in a day, not individual nutrients

497
00:27:05,680 --> 00:27:07,000
Speaker 3: and not individual foods.

498
00:27:07,160 --> 00:27:09,760
Speaker 1: I think what happens, what a lot of us fall

499
00:27:09,840 --> 00:27:12,399
Speaker 1: victim too, is that people are looking for a magic

500
00:27:12,480 --> 00:27:15,000
Speaker 1: pill or one thing that's just going to make it

501
00:27:15,119 --> 00:27:18,240
Speaker 1: all better. And the way these products are being marketed

502
00:27:18,480 --> 00:27:21,320
Speaker 1: kind of speaks to that. But according to doctor Lichtenstein,

503
00:27:21,640 --> 00:27:23,639
Speaker 1: the most important thing you can do is stick to

504
00:27:23,680 --> 00:27:26,159
Speaker 1: a consistent diet that covers the basics.

505
00:27:26,359 --> 00:27:28,119
Speaker 3: If we are eating a diet that's tie in fruits

506
00:27:28,119 --> 00:27:31,240
Speaker 3: and vegetables, it means we're not eating other things, and

507
00:27:31,440 --> 00:27:33,119
Speaker 3: you don't know if the effect is due to what

508
00:27:33,200 --> 00:27:37,199
Speaker 3: you're eating or what it's replacing from the diet. But

509
00:27:37,320 --> 00:27:42,120
Speaker 3: the best data is for the whole dietary pattern. There's

510
00:27:42,160 --> 00:27:44,919
Speaker 3: no one food that's going to make it or break it.

511
00:27:44,920 --> 00:27:48,000
Speaker 3: It's the whole goomish all put together.

512
00:27:48,320 --> 00:27:50,119
Speaker 2: This is really a good point because I think it's

513
00:27:50,160 --> 00:27:52,480
Speaker 2: tempting for us to want to take a supplement in

514
00:27:52,520 --> 00:27:55,080
Speaker 2: lieu of eating lots of leafy green vegetables. Well, not

515
00:27:55,160 --> 00:27:56,320
Speaker 2: mean you know, I love kill.

516
00:27:56,359 --> 00:27:58,640
Speaker 1: My friend is after our eyeballs and kill.

517
00:28:00,640 --> 00:28:02,680
Speaker 2: And it's easier and quicker and more convenient to get

518
00:28:02,680 --> 00:28:04,800
Speaker 2: those vitamins in the form of a pill. Right, But

519
00:28:05,520 --> 00:28:07,720
Speaker 2: if you're taking a pill, you may be emitting certain

520
00:28:07,720 --> 00:28:11,240
Speaker 2: food groups and fiber, you're losing that and vital chemicals.

521
00:28:11,240 --> 00:28:14,359
Speaker 2: Like we mentioned before, and you could be unintentionally creating

522
00:28:14,359 --> 00:28:17,159
Speaker 2: another gap while you're trying to bulk up on whatever

523
00:28:17,200 --> 00:28:18,840
Speaker 2: you could have gotten from the leafy greens.

524
00:28:19,040 --> 00:28:21,280
Speaker 1: Right, my friend, she sends me pictures of these beautiful salads.

525
00:28:21,320 --> 00:28:23,040
Speaker 1: I still have them in my phone. At one point

526
00:28:23,080 --> 00:28:24,800
Speaker 1: I had it as my background on my phone. That

527
00:28:24,960 --> 00:28:27,720
Speaker 1: was so beautiful and so colorful, just like doctor Lichtenstein

528
00:28:27,840 --> 00:28:31,119
Speaker 1: was saying. And so me, I don't really eat salad,

529
00:28:31,200 --> 00:28:33,639
Speaker 1: but if I take a vitamin, because I'm like, okay,

530
00:28:33,840 --> 00:28:36,840
Speaker 1: I'm not eating this kale salad like my friends Akia,

531
00:28:36,920 --> 00:28:40,400
Speaker 1: I'm going to take this vitamin. Zakia also has tomatoes

532
00:28:40,480 --> 00:28:42,840
Speaker 1: in there, she might have some nuts, she might have

533
00:28:42,920 --> 00:28:47,560
Speaker 1: some berries and some cheese. So she's getting a really

534
00:28:48,160 --> 00:28:51,080
Speaker 1: well balanced meal. And me, I'm just taking this one

535
00:28:51,120 --> 00:28:53,360
Speaker 1: pill and getting, you know, a few of the vitamins.

536
00:28:53,400 --> 00:28:56,920
Speaker 1: So she's getting way more because she has a more

537
00:28:57,000 --> 00:28:57,800
Speaker 1: diverse plate.

538
00:28:58,160 --> 00:29:01,720
Speaker 2: But don't be fool, it's not all peal time in

539
00:29:01,760 --> 00:29:10,960
Speaker 2: my stories. You see what it really is. Another thing

540
00:29:11,000 --> 00:29:14,640
Speaker 2: doctor Lickenstein explained to us is nutrient fortification, which is

541
00:29:14,640 --> 00:29:17,200
Speaker 2: when the nutrients are added back into a food during

542
00:29:17,240 --> 00:29:20,440
Speaker 2: processing to maintain or improve the nutritional value.

543
00:29:20,520 --> 00:29:23,760
Speaker 3: Fluid milk always says vitamin G. If we buy the

544
00:29:23,800 --> 00:29:26,960
Speaker 3: low fat or fat fruit, it also has added vitamin A.

545
00:29:27,160 --> 00:29:29,320
Speaker 3: That's because when the fat's taken out, the vitamin A

546
00:29:29,440 --> 00:29:31,280
Speaker 3: is taken out, So just put back up to the

547
00:29:31,280 --> 00:29:35,800
Speaker 3: normal levels. We should be consuming mostly whole grain products. However,

548
00:29:35,840 --> 00:29:39,160
Speaker 3: if we do consume enriched grand products, legally they have

549
00:29:39,240 --> 00:29:45,080
Speaker 3: to contain thiamine, niasin, riboflavon, folate, and iron, and that

550
00:29:45,360 --> 00:29:49,560
Speaker 3: includes wheat, so that would be white flour and anything

551
00:29:49,600 --> 00:29:52,800
Speaker 3: made with white flour, and it includes cornmeal, and it

552
00:29:52,840 --> 00:29:53,880
Speaker 3: includes white rice.

553
00:29:54,080 --> 00:29:55,600
Speaker 2: I think I'm going to start saying this is the

554
00:29:55,600 --> 00:29:58,560
Speaker 2: best thing since slice whole grain bred. It's going to

555
00:29:58,640 --> 00:30:02,000
Speaker 2: really make that decision. Yeah, the dark of the bread,

556
00:30:02,320 --> 00:30:06,360
Speaker 2: the sweeter of the nutrients. We're really fortunate that we

557
00:30:06,440 --> 00:30:08,000
Speaker 2: have a lot of foods on the market that allow

558
00:30:08,080 --> 00:30:11,000
Speaker 2: you to adapt depending on whatever your nutritional needs are.

559
00:30:11,120 --> 00:30:15,280
Speaker 2: So if you need low fat, or you need non dairy,

560
00:30:15,640 --> 00:30:18,920
Speaker 2: or you need gluten free gluten free, or you need

561
00:30:18,960 --> 00:30:22,040
Speaker 2: more fiber, there are different food combinations like that. There

562
00:30:22,080 --> 00:30:24,480
Speaker 2: are a lot of options, but not every person has

563
00:30:24,640 --> 00:30:27,960
Speaker 2: access to every option. Ideally, everyone will be able to

564
00:30:28,000 --> 00:30:30,480
Speaker 2: get these vitamins and other nutrients from their diets. But

565
00:30:30,560 --> 00:30:33,880
Speaker 2: what we know is there are so many factors that

566
00:30:33,920 --> 00:30:37,640
Speaker 2: go into somebody's diet, things like income, the price point

567
00:30:37,680 --> 00:30:41,800
Speaker 2: of these foods, the location of stores, time to cook,

568
00:30:42,040 --> 00:30:44,160
Speaker 2: and then dietary needs and allergies.

569
00:30:44,440 --> 00:30:48,840
Speaker 3: Sometimes it can be difficult to get the components of

570
00:30:48,920 --> 00:30:53,280
Speaker 3: a healthy diet because we live in food deserts. However,

571
00:30:53,720 --> 00:30:58,560
Speaker 3: if there's a demand, usually regardless of who the purveyor

572
00:30:58,760 --> 00:31:01,720
Speaker 3: is in that area, they will meet the demand because

573
00:31:01,760 --> 00:31:04,720
Speaker 3: it means that they're going to sell more product. But

574
00:31:04,960 --> 00:31:08,480
Speaker 3: it has to be something that's done in partnership. On

575
00:31:08,560 --> 00:31:11,000
Speaker 3: a larger scale, we have seen more of it because

576
00:31:11,040 --> 00:31:14,200
Speaker 3: we do see more let's say, whole grain bread options

577
00:31:14,200 --> 00:31:17,360
Speaker 3: and cracker options and pasta options, and that's because people

578
00:31:17,360 --> 00:31:19,400
Speaker 3: are buying it. But I think we also have to

579
00:31:19,400 --> 00:31:23,040
Speaker 3: work with policy makers to see how we can make

580
00:31:23,320 --> 00:31:28,760
Speaker 3: better options in terms of purchasing food and having healthier

581
00:31:28,800 --> 00:31:32,480
Speaker 3: options readily available so one does not have to go

582
00:31:32,640 --> 00:31:34,680
Speaker 3: out of their way in order to get it.

583
00:31:34,800 --> 00:31:37,480
Speaker 2: And it's not just access to healthy options. We also

584
00:31:37,600 --> 00:31:40,640
Speaker 2: need more education about nutrition and the right food here,

585
00:31:41,360 --> 00:31:42,640
Speaker 2: starting from when we're young.

586
00:31:42,920 --> 00:31:48,320
Speaker 3: If we want the current generation to develop into adults

587
00:31:48,320 --> 00:31:52,000
Speaker 3: that can make healthy choices and have basic cooking skills.

588
00:31:52,280 --> 00:31:53,760
Speaker 3: Then we have to provide it to them.

589
00:31:53,880 --> 00:31:55,760
Speaker 1: So if you have young kids, maybe start talking to

590
00:31:55,800 --> 00:31:58,800
Speaker 1: them about different kinds of food and where they come from.

591
00:31:58,960 --> 00:32:01,440
Speaker 2: After the high all day season, I've seen those kids

592
00:32:01,440 --> 00:32:04,280
Speaker 2: with their little cooking sets and they are serving the

593
00:32:04,320 --> 00:32:07,800
Speaker 2: different foods up and baby. The children are a future. Okay.

594
00:32:08,320 --> 00:32:10,480
Speaker 2: I saw a play pizza and they had mushrooms and

595
00:32:10,480 --> 00:32:12,840
Speaker 2: olives on it. Every play pizza I ever saw growing

596
00:32:12,920 --> 00:32:15,560
Speaker 2: up with cheese or half just cheese. There was never

597
00:32:15,600 --> 00:32:18,520
Speaker 2: any vegetables. Okay, so I have hope for the children.

598
00:32:26,560 --> 00:32:29,920
Speaker 1: All right, it's time for one thing, Isekia, what's your

599
00:32:29,920 --> 00:32:30,800
Speaker 1: one thing this week?

600
00:32:30,960 --> 00:32:33,760
Speaker 2: My one thing this week is something that's been good

601
00:32:33,800 --> 00:32:35,680
Speaker 2: to me. If you follow me on Instagram, you've seen

602
00:32:35,680 --> 00:32:37,400
Speaker 2: me using these. But I've also been able to share

603
00:32:37,440 --> 00:32:40,200
Speaker 2: this with our producer Jennie and the doors to the

604
00:32:40,320 --> 00:32:46,280
Speaker 2: cook where church are open. I really enjoy my nonstick pants.

605
00:32:46,640 --> 00:32:51,240
Speaker 2: They are nonstick all clad pants. They're making beautiful eggs

606
00:32:51,280 --> 00:32:53,160
Speaker 2: y'or just sliding right on off the pan. And I

607
00:32:53,200 --> 00:32:55,240
Speaker 2: want that for everybody. I want you to stop scraping

608
00:32:55,360 --> 00:32:57,640
Speaker 2: half your egg off the bottom of your pan. Ginny

609
00:32:57,760 --> 00:32:59,920
Speaker 2: is a believer. I've converted her. She has a calflon

610
00:33:00,480 --> 00:33:02,560
Speaker 2: and I just want us all as we think about

611
00:33:02,600 --> 00:33:05,719
Speaker 2: this new year, New U series, to really allow your

612
00:33:05,720 --> 00:33:07,760
Speaker 2: eggs and other things that you're cooking to be great

613
00:33:08,000 --> 00:33:09,880
Speaker 2: in the kitchen. I'm going to link those in the

614
00:33:09,920 --> 00:33:10,440
Speaker 2: show notes.

615
00:33:10,840 --> 00:33:13,680
Speaker 1: That sounds amazing and I will be cooking that link.

616
00:33:13,920 --> 00:33:15,680
Speaker 2: What's your one thing this week? So?

617
00:33:15,760 --> 00:33:18,160
Speaker 1: My one thing this week is actually a course that

618
00:33:18,680 --> 00:33:21,320
Speaker 1: a past guest expert that we've had on two Labs,

619
00:33:21,360 --> 00:33:23,800
Speaker 1: doctor Rupolyi LeMay. I'm sure a lot of you remember

620
00:33:23,800 --> 00:33:27,680
Speaker 1: that name. She is doing a course through the Johns

621
00:33:27,680 --> 00:33:31,360
Speaker 1: Hopkins University, Bloomberg School for Public Health, and it's a

622
00:33:31,400 --> 00:33:35,760
Speaker 1: course titled COVID Vaccine Ambassador Training, how to Talk to Parents.

623
00:33:36,080 --> 00:33:39,640
Speaker 1: It's free. You can take this course and you should

624
00:33:39,800 --> 00:33:44,200
Speaker 1: learn how to respond to misinformation, how to listen actively,

625
00:33:44,280 --> 00:33:47,920
Speaker 1: how to communicate, and how to communicate public health policy.

626
00:33:48,360 --> 00:33:51,080
Speaker 1: So it's about two hours, it's beginner level, it's one

627
00:33:51,120 --> 00:33:53,920
Speaker 1: hundred percent free, it's one hundred percent online, and I

628
00:33:54,000 --> 00:33:56,959
Speaker 1: think that it's an amazing tool to having your toolkit.

629
00:33:57,000 --> 00:33:59,280
Speaker 1: You get a certificate at the end, and it can

630
00:33:59,440 --> 00:34:01,520
Speaker 1: arm you with things that you need to be able

631
00:34:01,560 --> 00:34:08,280
Speaker 1: to have really productive conversations about COVID and COVID nineteen vaccination.

632
00:34:08,800 --> 00:34:09,800
Speaker 2: Nice. Nice.

633
00:34:09,840 --> 00:34:12,120
Speaker 1: The link will be in the show notes, so make

634
00:34:12,120 --> 00:34:21,319
Speaker 1: sure you check it out there. Our credits this week

635
00:34:21,360 --> 00:34:24,480
Speaker 1: are being read by one of our og listeners, Alexandra.

636
00:34:25,200 --> 00:34:28,000
Speaker 5: That's it for Lab forty eight. Call Dope Labs at

637
00:34:28,040 --> 00:34:31,399
Speaker 5: two zero two five six seven seven zero two eight

638
00:34:31,480 --> 00:34:33,880
Speaker 5: and tell t T and Zakiya what you thought or

639
00:34:34,040 --> 00:34:35,840
Speaker 5: give them an idea for a lab they should do

640
00:34:35,880 --> 00:34:39,239
Speaker 5: this semester. T T and Zakiya really love hearing from you.

641
00:34:39,560 --> 00:34:43,680
Speaker 5: That's two zero two five six seven seven zero two eight,

642
00:34:44,000 --> 00:34:46,200
Speaker 5: And don't forget there's so much more for you to

643
00:34:46,200 --> 00:34:48,359
Speaker 5: dig into on the website. There will be a cheat

644
00:34:48,400 --> 00:34:51,680
Speaker 5: sheet for today's lab, additional links and resources in the

645
00:34:51,719 --> 00:34:54,440
Speaker 5: show notes, Plus you can sign up for the newsletter

646
00:34:55,000 --> 00:34:58,760
Speaker 5: check it out at Dope labspodcast dot com. Special thanks

647
00:34:58,760 --> 00:35:02,520
Speaker 5: to today's guest expert, doctor Alice Lichtenstein. Find more of

648
00:35:02,560 --> 00:35:07,879
Speaker 5: doctor Lichtenstein's work on Twitter at j m h n RCA,

649
00:35:08,080 --> 00:35:10,719
Speaker 5: and you can find Dope Labs on Twitter and Instagram

650
00:35:10,719 --> 00:35:14,840
Speaker 5: at dope Labs podcast. TT is on Twitter at Doctor Underscore,

651
00:35:14,960 --> 00:35:18,240
Speaker 5: T Show and you can find Zakiya at z Said

652
00:35:18,280 --> 00:35:22,040
Speaker 5: So Dope Labs is a Spotify original production from Mega

653
00:35:22,080 --> 00:35:26,080
Speaker 5: Ome Media Group. Producers are Jenny Rattle at Mast and

654
00:35:26,160 --> 00:35:30,200
Speaker 5: Lydia Smith of Wave Runner Studios. Editing and sound design

655
00:35:30,320 --> 00:35:35,480
Speaker 5: by Rob Smerziak, Mixing by Hannas Brown. Original music composed

656
00:35:35,480 --> 00:35:40,040
Speaker 5: and produced by Taka Yasuzawa and Alex Sugiira from Spotify,

657
00:35:40,480 --> 00:35:45,160
Speaker 5: Executive producer Gina Delvat and creative producer Candice Manriquez Rin

658
00:35:45,560 --> 00:35:50,440
Speaker 5: Special thanks to Shirley Ramos, yazmin A, Fifi, Keimu, Elolia,

659
00:35:50,600 --> 00:35:55,120
Speaker 5: Teilkracky and Brian Marquis. Executive producers from Mega Ome Media

660
00:35:55,120 --> 00:36:04,360
Speaker 5: Group are T T Show, Dia and Zakiah Wattley. Powder Taking,

661
00:36:04,560 --> 00:36:06,960
Speaker 5: Powder Taking