Christina Hackett  00:00

I also see every day like, there's so much more we could be doing for people like in health care, to prevent them from having to get to the place where they have to take, sit like the average adult over age 60 takes six medications. And I see that I see people on like 20 medications, and it could have been prevented and maybe they didn't want to and that's fine. But for the people who do that's why I got into coaching.

 

Bridget Moroney  00:31

Welcome to the performance RX podcast where the conversations are about health, nutrition and mindset for anyone who considers themself an athlete from the most elite competitors to those who are simply seeking to improve their athletic performance. We hope the knowledge shared on this show will empower you to reach your physical potential. Thank you so much for tuning in. Now for today's episode. Hey, everyone. Welcome to today's show. I'm your host, Bridget Moroney. And today my guest is Christina Hackett. Christina is a pharmacist who doesn't want you to live on prescriptions for the rest of your life. Every day, she sees firsthand the quality of life of good patients who have complied with standard modern lifestyle and standard medical model for years. Compared to those who have chosen to be different. She wants you to be different. Christina is a nerd obsessed with preventative and holistic medicine and loves the options that well chosen high quality supplements provide for anyone wanting to optimize their physiology. She's also a certified coach and a pseudo CrossFit wannabe, who's super impressed with the things amazing athletes like you can do. Today, Christina and I sit down and have a great conversation about supplements, not just for sports performance, but also for just health in general, and longevity. And you'll be surprised to hear about how some of the supplements that do contribute to our health and longevity. Also, in turn our performance enhancers so to speak, enjoy the show. How's it going today, Christina? Great. How are you? I am doing well. I am super excited to have you on here. First of all, thank you for being here. But I'm super excited to have you on here just because supplements, quite frankly, are just one of my favorite subjects even though I am a Nutrition coach. And I do believe that nutrition should be the foundation for health, whether it's general health or for performance, or anything supplements, as the name implies, is just that little bit of extra there. But I don't know, I still find a lot of value in supplements. And I know they're a little bit controversial some, there seems to be kind of that that polarized opinion where it's like, you should only rely on whole foods and get all your vitamins and everything this way. And then there's other people that are like, you know, kind of more maybe in that biohacker realm or it's like take a pill for everything, or at least that's again, this is like an over generalization, but I feel like I'm kind of in the middle there. And so again, I appreciate having you on here because I feel like given your background and your own perspective and in your in your interest in health, I think you can add a lot of value and give myself and whoever's listening a lot of insight into this dialogue that we see on the internet.

 

Christina Hackett  03:12

Yeah, thanks for having me. I could talk about supplements all day too. So and I think I'm similar. I like what Dave Asprey says where he's like, if you're gonna get all of your nutrients from your food, you need to get all of your toxins only from nature to or whatever so because we've got this whole crazy environment around us. So that plays into why you might need to supplement it and like all the stuff about soil is depleted. So we're not getting as much magnesium from our vegetables as our grandparents did and stuff so there's a lot to be gained from supplements I think. Yeah.

 

Bridget Moroney  03:49

Yeah, I totally agree. And you know, again, that's I think that's something that people do bring up a lot it's like yes, whole foods are great and everything else like that, but our soils are severely depleted and our water our air you know, there's there's a lot of toxins and pollution and everything that we have to deal with and giving our bodies that little bit extra bit of raw material to stay healthy and fight disease and everything else like that is as important so so before we get into to supplements and specifically like what type of supplements are good for both health but also for performance for people who are training heavily, you know, doing things like CrossFit, endurance and strength and conditioning, I want to give you a chance. So I did a little bit of an intro before this episode started, but was there anything else that you wanted to add about your background? For anyone who's listening? Maybe how you got into coaching? We know you had a lot of a lot of experience in many years as a pharmacist, but yeah, anything else to add?

 

Christina Hackett  04:50

Yeah, not really. I don't want to bore anyone with me. But yeah, I've been a pharmacist for 17 years and you know, I I actually really like it and I think it's an important job but I also see eat every day like, there's so much more we could be doing for people like in health care, to prevent them from having to get to the place where they have to take sit like the average adult over age 60 takes six medications. And I see that I see people on like 20 medications, and it could have been prevented, and maybe they didn't want to, and that's fine. But for the people who do, that's why I got into coaching is it's kind of the whole coaching model is instead of trying to fix somebody that's broken, you're taking someone who's high functioning and trying to get them, you know, to the next level. And I think we can do that with our aging. So that's kind of what I focus on is like, almost like retirement planning for your finances, but for your health. And there's so many, just little things like five minutes a day that we can do. Now, that will set us up to have like tons of energy and strength when we're older. So that's kind of why I got into the whole coaching thing. So I could try to help women plan to age like a professional sort of,

 

Bridget Moroney  06:05

yeah, like that age, like a professional. I want to be a professional ager again, like I really admire and respect your your perspective there. Because I think, as you mentioned, you know, being a pharmacist, you do, unfortunately see a large percentage of our population who and you know, I had parents like that, that you said, like six medications, I feel like my father, he was very sick, and in my opinion could have been prevented. But yeah, like those six medications that was like his his everyday reality just to you know, manage his, his health. So deep, deep appreciation for for your mission and perspective and what you're, you know, trying to do and helping people age professionally. I will, let's get into it, because this is the part that at least you and I are excited about, I think a lot of people are tuning into so supplements, Christina mentioned, you know, she focuses a lot on the health side, I'm on the performance side, but I think that it kind of goes hand in hand like and maybe we can kind of tease out some of the supplements I feel like are probably purely sports supplements like creatine, beta alanine, things like that. But then we'll also kind of touch on some other things that do help with health, but also can kind of tie into that performance. So um, I don't know, do you want me to just go down the list,

 

Christina Hackett  07:19

go down the list. And as I, you know, I do think of it as, like from an anti aging lens. But as I was kind of looking up this list that we came up with, I'm like, You know what, I think this all works for anti aging. And I think all the other stuff works for performing well right now. So we'll get into that. Yeah, go through each one.

 

Bridget Moroney  07:38

Totally agreed. Okay, well, let's start off with creatine. So I brought this one up, just because one, it's one of the most well researched sports supplements out there. But it became popular, like in the 90s, or whatever. And people have just done loads and loads of research. And the research shows that it has quite a bit of efficacy when it comes to performance. And also other research that I've seen, and you can probably explain a little bit more, but it does link into that anti aging and, and even just I think like cognitive function, the reason why I'm bringing up even though it is so well researched and so popular, I still feel like there is some sort of stigma or misconception around especially for women. I remember that was that was kind of the misconception early on is like, oh, it's like a steroid and you're gonna blow up like a, like a, like a bodybuilder. And that's not necessarily true. Yeah. So I guess speaking of creatine, you know, you know, how does it help in regards to performance? And then also like, what are some of the health benefits, you know, side effects and we could talk about dosage and everything else like that, too.

 

Christina Hackett  08:41

So creatine is I mean, there's like more than 500 published studies about it, it's really well researched. It exists in our body naturally. It's produced in your kidneys in your liver from three amino acids, which are glycine, refining, and arginine. And those are amino acids that we typically get in meat. Glycine is more in connective tissue like collagen. Supplemental creatine aids, your ability to perform strength and power based activities. So it's really like that first couple seconds or so. So in my mind, I give it more like like a powerlifting. Like a one rep max, that's where you're going to get the benefit kind of from creatine. And, yeah, so there's a few different forms and from everything that I know creatine monohydrate, you just, that's the cheapest one, and that's the one that's been researched the best. There's no reason to get a different one that's more expensive, because it hasn't been shown to be any better.

 

Bridget Moroney  09:40

Yeah, I agree. And I think that's something to point out too, because creatine monohydrate I mean, I have a container in my cabinet right now. It's like 120 servings. I mean, like that's, like if I took it every day, which I should take it every day. It would last me like, What four months there and I think it cost me 30 bucks. And yeah, there's there are other forms of creatine there, and I feel like supplement companies just kind of throw it in just to sound fancy and things like that. But it's like you pointed out and I agree with the research, like it's not any more effective. And you're just, I think that's the criticism that that people have of supplements too is like you're you're wasting money. You're getting expensive, you know, you're just paying for expensive pee.

 

Christina Hackett  10:18

Yeah, with some supplements. That's possible. But I think with creatine has been pretty well shown and it's not a steroid. So I was wondering, when you said, it's kind of controversial for women, I thought it is, I didn't know. I didn't know that.

 

Bridget Moroney  10:31

I mean, and maybe this so my experience, like I said, this is like, gosh, I guess a little less than 20 years, like, let's say, like, 18 years now. I was taking it to go to the gym. And my, my roommate, it's interesting, because she worked in cardiac rehab, which creatine I feel like can help with that, like, cardiac function there. But she was just like, she's like, Oh, just be careful using that you're gonna get like, really, like, blown up and bloated, like, like a bodybuilder. And I was just like, Oh, okay. And, and I think in you do retain water, like you said, you know, it comes to, you know, it does like affect the kidney function and everything else like that. But I think the the old protocol used to be that you would take 10 Grams of Creatine for like one to two weeks as kind of like a loading phase. And so that's something that's been, I don't want to say debunked, but just kind of deemed unnecessary. Like, you don't have to go through this. I mean, if people want to go through a loading phase, that's fine. Like, be careful with your stomach, because it can mess it up a lot. It can be a little rough. But if you don't want to, or if it does affect, you know, if it does upset your stomach, like just doing the normal, like five grams of creatine daily is more than enough. And I think as far as like water retention, or bloating, or whatever you want to call it, like, maybe it's there. And maybe, but I don't think it's, it's as severe as people had said,

 

Christina Hackett  11:59

Yeah. And I think you do kind of start to retain water, when you first start taking it. But over time, it's everything just equalizes out. And the whole loading phase thing, I think you do get more in your muscles, if you do want to load for some reason. But there's, that benefit goes away after about three weeks. So after three weeks of taking a regular dose, you're at the same level as someone who voted for five days or whatever. So I would say, unless you have some crazy reason to want to all in your muscles within five days, just start, you know, four or five grams once a day.

 

Bridget Moroney  12:36

And speaking of like that dosage of like five grams and everything. So you brought up in the beginnings. Yeah. So creatine is it's an amino acid it exists exists naturally in our body exists naturally in in meats there. But I had heard this on another podcast, they brought the fact. So going back to like that argument of like, oh, just get these these supplements or these amino acids from your food, you would have to eat a bunch of meat actually get the I think it was something like there was like a pound. I think I think it's one gram of creatine per pound of red meat or something like that. So in other words, you would so in order to get that five grams of creatine, you would have to eat five pounds of meat every day. And so that's that's the other thing too.

 

Christina Hackett  13:19

I would be interesting to try and do. Yeah,

 

Bridget Moroney  13:23

the liver King and all the carnivore diet bros would would be would be live in for that right now. But so so we talked a lot about the the performance side any any other sort of like, I guess, health benefits, or like you said, anti aging? Yeah,

 

Christina Hackett  13:37

so I haven't been taking creatine for that long. But the reason why I started was, there's a doctor named Dr. Steven Gundry, who's a big anti aging guy. And I kind of have in my mind, like a list of supplements, I think everyone should take are on this list too. But once he looked at his and he had creatine on there, and I thought creatine for everybody, really? And he said yes, especially as you age. Because sarcopenia, which is muscle wasting is a real thing as people get older, and he thinks that a lot of it can be prevented. Obviously, you have to keep lifting weights and stuff, but just taking creatine as you get older, or preserve your muscle mass, and that's huge for like function as you get older. So, unless you have like major kidney problems, that might be a reason to be cautious about creatine. But other than that, it doesn't the only side effects that I could find were from people in the loading phase getting like stomach cramps and stuff because they're taking like 30 grams a day or something. Yeah, so it's really I like to think of supplements to bring up Dave Asprey again, but I know he talks about thinking about as an investment. And so you want to get your ROI, your return on investment. And so I think creatine is a great one, but it's cheap. It's, you know, easily produced you don't have to find some crazy manufacturer. You can get it from Ottawa. Post anywhere, and it's easy. And it's, you know, something that has really high benefits. So I think a lot of people, if you haven't thought of taking creatine before, it's something to consider adding. And something else I found when I was looking at specifically for women, it said that there were some studies that showed that it's actually neuro protective, especially in women. And they've done some studies where it helps with like mood. So I thought that was interesting. Like, there's a little bit of difference in the amount of creatine in muscles in males versus females, females actually have a little bit more of a high concentration, but their muscle mass is usually a little bit lower. So it kind of balances out. But that might be why some women don't see as big of a gain from it as men do. But then it also showed in some studies that said, increasing creatine concentrations in the brain as a result of supplementation, particularly in females, supports benefits of reducing symptoms of depression, and ameliorating side effects of traumatic brain injury. So but that was shown in in women and not men, but something about having enough creatine helps your brain reduce symptoms of depression.

 

Bridget Moroney  16:13

Cool. Well, let's, let's move on. So another one that comes up? I don't know, I feel like this is like often gets partnered with creatine is is beta alanine. And I think this is so I saw a recent study on this, where it for people who are doing just pure strength training, like you mentioned powerlifting, you know, so creatine certainly benefits people who are doing one rep max like powerlifting and Olympic weightlifting, I would say even like sprinting, like 100 meter sprint, that that ties into all those energy pathways, Beta Alanine from, from what I understand, and, and according to this study, it's more of an endurance supplement there. So it kind of buffers out, I think, the lactic acid in your muscle, but this one particular study that I'm referencing, it didn't really have an effect as far as muscle hypertrophy and everything else like that. So if you are a pure power lifter or Olympic weightlifter, in my opinion, you probably could skip that. But again, for CrossFit athletes, and this was recommended to me by my my strength and conditioning coach years ago, he recommended that as a way to kind of buffer that lactic acid and get a little bit more endurance. So yeah, I'd love to hear what your thoughts are.

 

Christina Hackett  17:19

Yeah, I kind of exactly that. Yeah, alanine is a little bit newer to me. I would so I've never taken it myself. But I might consider starting but yeah, that's what I think of it. Not super long endurance, like a marathon. But we'll put like a, like a Fran, where you're doing thrusters and pull ups for a long time, right? Yeah, so not a one rep max. But you've got to do like 30 or 15, or whatever. If something for it'll help with endurance for like the full 10 minutes or something like that. So, yeah, beta alanine. So what I could find out is that it's an amino acid that we also make in our liver. And we can get it in meat, especially chicken and turkey. And it's one of the two amino acids that make up the dye peptide, which is just the low protein called carnosine. And carnosine is one that I take as a supplement like an anti aging supplement. So the kind of the benefit of Beta Alanine is that you can't drive a lot of carnosine into your muscles. But you can drive the Beta Alanine in there, and then that's will combine and make the peptide carnosine. And it's carnosine that will kind of help delay the accumulation of lactic acid. So you can keep doing your thrusters for a little bit longer, because you're not building up too much lactic acid,

 

Bridget Moroney  18:38

a thrusters really quick I know it's not on the list, but you mentioned carnosine, because I've seen that like on the labels and and in relation to beta alanine. So you just mentioned that there. But you mentioned that you take it as an anti aging. So like, do you could you elaborate a little bit more on that?

 

Christina Hackett  18:55

Yeah, your carnosine levels decrease as you age is kind of the point. So you're trying to keep that up to delay that decrease. It's an antioxidant. It blocks glycosylation that's the thing. So that AG e ag e age, the advanced glycation end products, it helps prevent things from getting by class related to those. So that's kind of the main anti aging thing. And it's also helps delay like oxidative damage. carnosine does. And from what I can tell, the only reason it takes out Beta Alanine is to give your body enough building blocks to make carnosine. So, anyway, but I was thinking, well, if I'm taking carnosine and it's not getting into my muscles, maybe I want to take some beta alanine and then yeah, I just signed up for my first Spartan Race. And so I was thinking, oh boy, maybe I need some beta alanine to get me through that.

 

Bridget Moroney  19:52

Totally. That's interesting about the the beta alanine and the carnosine. That's why I was I was curious about it, and I don't know it's you Yeah, it's one of those things where it's like, I feel like I struggle with this when it comes to glutathione. Because I've read about glutathione. And you know how it's very beneficial. You know, you mentioned Dave Asprey. I think I learned from him. It's like, it's your body's master antioxidant there. But it's also can be, from what I understand can be kind of a challenge to get like it properly into your body. But I also read that I guess a lot of people instead of taking or in addition to taking glutathione, though, they'll take an acetylcysteine NAC there, because I guess that's the precursor there. And so I've always kind of struggled with that or struggled with trying to understand like, what's the right protocol there?

 

Christina Hackett  20:41

Yeah. So glutathione is that persnickety one where you have to make sure you're getting a good brand. So I took the bullet proof glutathione for a while I have a liposomal glutathione from pure encapsulations. Now that I like, and I really like every once in a while, I'll be like, oh, yeah, and I'll take one. But for the most part, I only take it when I'm started. Like if I feel like I'm starting to get sick. Or if one of my kids are starting, like I give them that. And the rest of the time I take the NAC because that one's it's cheaper, it's easier. It's not like a hard to manufacture one. So I feel like I'm giving my body the ingredients to make its own glutathione most of the time, and then if I really want more glutathione then I take the liposomal glutathione. But yeah, it's like you're, I think about like a mop kind of like it cleans up all the stuff. So if you OD on Tylenol, they give you an acetylcysteine to boost your glutathione. So anyway, yeah, that's, that's kind of how I do that one. But I do love glutathione for if you think for some reason that your immune system is not up to par, then I think that's a good one to take.

 

Bridget Moroney  21:54

Yeah, I got interested in it. Because when I was going through human potential coaching program at the time, but it was also COVID was, so two years ago, as well kind of like came together. So I yeah, like you. I wasn't feeling that, you know, knock on wood didn't get sick haven't been, you know, haven't been sick from it. But I was taking it just on the regular, because the initial variant of COVID was so severe. And before we even had vaccines and everything else like that same thing, like I like what you said like take the NS N acetyl cysteine. There, it's just kind of to give yourself the the building blocks really quick. You mentioned being very mindful of the brands for glutathione. And sidenote there for anyone listening, Christina has actually made a really awesome freebie for this episode. So it's gonna be in the show notes, but it's for recommended trusted brands there. And we could talk a little bit more about it at the end of the episode. But do you need to be persnickety about the brand fernack as well? No,

 

Christina Hackett  22:58

not as much. I still think it's good, like in general to buy from good brands. So I take the pure encapsulations one, I don't know how much it cost. I buy them at my pharmacy so they just get deducted from my paycheck. It's like I never even paid for and so I have like bajillions of supplements. But anyway, I don't think it's very expensive. So I take the pure creations one but I think there's you know any of those brands on that list if you find that they have an acetyl cysteine it'd be good to get it. Yeah,

 

Bridget Moroney  23:30

yeah, one of the brands that you have and this is a brand that that I use pretty regularly and learned from from a doctor that I trusted it was Jarrow, and I think Jarrow formulas has a knack formula and I just like grabbed it off the shelf at Whole Foods there and I'm like, Yeah, cool. Well, let's let's get back into I know we were kind of like going in different directions here talking about beta alanine. Another supplement that I think is newer to myself, at least in general is is beetroot powder. So that's gotten a lot of hype around it recently, again, kind of around that whole like endurance formula, like someone gifted this to me for a birthday present like years ago, which is kind of find you know, you're a health coach and athlete and everything when people give you supplements for your birthday. But

 

Christina Hackett  24:21

I would love that for my birthday. I was just gonna say I didn't know that, like athletes were getting big into beetroot powder. But this is one that I do and I use and I like put it in our food and it turns out like this magenta color and my kids are like, little boy here. Here's the other day I made red velvet cupcakes and they totally didn't think they were like cupcakes. They thought they were just some beet root thing I was making. Like, oh, here's this beet root of like, oh, this is actually red velvet cupcakes. This is for you. Anyway, it was funny but yeah, so beet root powder. I I like it and I use it. I think it's one that's so the poor is that you're trying to increase your nitric oxide, right. And that's a healthy thing to do, and a good thing to do and a good anti aging thing to do. I don't know that it would get you huge gains in the moment for, you know, exercising, but maybe a little bit. So like, if you're a elite level person where a 1% gain is going to make a big difference to you, then I think it might be worth trying. So you're gonna get more blood flow, if you're, if you have more nitric oxide, your blood vessels dilate a little bit more, you're gonna get more blood flow to your muscles into your brain. And that might help you a little bit while you're in the middle of your workout. But I don't think it's going to help you a ton. But I do think it's like, generally healthy for you to do so. It's, it's not like super expensive. And it's not like it has any kind of bad side effects. So that's why I would say if you want to try it, then go ahead.

 

Bridget Moroney  25:57

Couple of things there. So one, like I like I like beet root powder, like you talked about like it, yeah, it increases your nitric oxide. And there's tons of other supplements out there that do that. But I like talking about like, kind of safety and side effects there. Like I feel like beetroot powder is one of the nicer ones of no two supplements because a lot of them have like other stuff in it like caffeine, which I don't, or loads of caffeine, which I don't particularly care for. But it's also interesting, you brought up the fact that you know if you are an elite athlete, and I can give you that 1% That maybe it's worth it, I think that's a good point to bring up again, like with supplements in general, there was another health coach ECCN kowski, which she's she's kind of on that cusp of like the majority of people in her opinion, maybe won't get as much benefit from some of these supplements because it's like, Take me for example, I go to my little garage gym I'm doing Fran is that 1% really going to benefit me as much as someone else who's at the CrossFit Games, you know T Claire to me who's going for her sixth title here like that. 1% matters a lot more to her than to me so but it's but but that's interesting, going back to the whole anti aging thing again, like yeah, having that increased blood flow and everything else like that. And I guess maybe it also depends on your, your sport. They're like, I know, in bodybuilding, they've get keen on, on no to supplementation, because they want like the pump again, does it does it? Do you really need a pump to like to gain muscle or not? But like what, you know, to just overall health care of just having that circulation?

 

Christina Hackett  27:34

Yeah, I mean, people do l arginine too, I know to try and same thing, try and get more blood into their muscles while they're working them out. And they think that'll deliver more nutrients to get more hypertrophy. Yeah, maybe a little bit. But anyway, like I said, the thing I like about it is that it's good for you, generally speaking, so why not? You know? Yeah,

 

Bridget Moroney  27:56

yeah. And again, like, it's, it's a relatively inexpensive supplement there.

 

Christina Hackett  28:02

Yeah, I get mine from Costco. And I just add a little teaspoon to like, whatever I'm mixing up for what I can find, if you really want to get to help you with your performance, you would want to take it before your workout. So it would be like your pre workout, whatever. And so the effects of it are probably gone within about three hours. So you probably want to do it like an hour before your workout, if you're really using that to get more blood flow while you're lifting or whatever.

 

Bridget Moroney  28:31

And so I guess like, you know, we kind of mentioned you know, creatine, very short bursts of energy, Beta Alanine more and like that two to 10 minute range, would you say beetroot powder? So if I wanted to go out and run a 5k or a 10k? Or like, do you think that would help in that type of endurance? Maybe

 

Christina Hackett  28:50

a little bit like 1%? Yeah, I mean, I think it hangs around for hours. Yeah, I know, we'll get your blood flowing better to your brain and your muscles and everything. So make it a little bit cool. Yeah, and doesn't really have any side effects. So that's the nice thing.

 

Bridget Moroney  29:08

Okay, well, moving on. So yeah, another supplement that's been kind of hot recently, I think Bronto in the past, maybe five, eight years. There is, is collagen. And again, it's this has been kind of, from what I've seen people debate its necessity. I think it's, I think it's gonna be like, I don't know, this is maybe just my me just doing a hot take here. But I feel like it's gonna be the new creatine in the sense that it got really popular and so it's, it's getting a lot of research here. So I feel like in the next couple of years, we're gonna It's we're gonna have like a similar discussion like we are with creatine where it's like, oh, it's so well researched and everything else like that. But um, so one of the criticisms that's not really a criticism, it's a fact I mean, it has an incomplete amino acid profile. So if you compare it to something like whey protein which has all the amino acids, collagen doesn't. So I guess, as far as potentially, you know, muscle building and everything else like that, I don't know if it's, if it's effective in that sense, but there's other things like, again, people think about, like collagen production and their skin, perhaps wrinkles, but I think it also like affects your gut, your gut is like has a lot of collagen. That's, you know, kind of the main I think your your stomach lining is like mostly made of collagen, if I'm not mistaken here, what are your What are your thoughts on its its effectiveness in terms of that and even like things like connective tissue?

 

Christina Hackett  30:36

Yeah, I'm a college student fan, generally speaking. And like you said, it shouldn't be your only protein source because it's not a complete, but I also don't think whey isolate your only protein source. So even though that were completed, probably the better. I just liked the idea of having, you know, having protein from different sources, and I think college is a good one. And it definitely, it might help with skin, hair and nails. It probably does. But it I think it has been, you know, studied in like, gut health type things a lot. And it's seeming to help a lot with that. So I think that that's a great thing. And then also, you know, our connective tissue is made of collagen, so why not provide it with those amino acids from collagen and especially if you're working out hard, you want to have like your tendons and ligaments be strong. So I think collagen could be helpful there. I don't think you'll take Salem and go work out and notice some kind of huge difference but it's just like sort of at feeding the roots of the tree the correct nutrients to be able to grow strong kind of analogy.

 

Bridget Moroney  31:47

Totally agree. I mean, again, and it's relatively I guess, it depends on the brand and everything but again, it's like something that's not relatively inexpensive like I think it's it gets the cost is like probably comparable to like any other sort of protein supplement out there. Talking about like whey Yeah, yeah, I take I take speaking of brands, I take bulletproof collagen as well. I tried a couple of different brands again, it's that one I just want I like the flavor and then too it just dissolves the best so not not getting any sort of affiliate affiliate fee. But that's since we're bringing up brands. Yeah, but so I've been taking it for a while here one just because it's a couple extra grams of protein and two I like the taste three I don't do well with milk in my coffee in the morning. So is it is it helping my gut health in some significant way? I don't know but it helps my gut health and my stomach doesn't get irritated. So anecdotally and I have no way of proving this unfortunately I wish I did but I had a grade to tear of my MCL and ACL about four or four months ago and and it was pretty loose well about a week or two ago went to like my final I'm still going through PT but I went to my final ortho appointment and my knee is intact again like he you know doctor said to me he's like if I didn't know your MRI and I didn't know your your your accident description he's like I would say that you don't have an ACL injury. So he's like, either it's the term they use is scarring up. So you know, again, maybe that tissues rebuilding itself, maybe I'm helping it with the things I'm eating maybe I'm just lucky because it was also you know, torn in an area that does get a little bit more blood supply but I don't know just again, can't hurt certainly hasn't hurt me.

 

Christina Hackett  33:37

Right? Yeah, yeah, that's an awesome story. I think you know, you create you created your own luck in that situation as far as getting lucky by giving your body the building blocks that it needs because it knows how to repair itself. We just have to give it a chance sometimes so I think you did a great job with that. I know when I broke my arm I was taking a lot of collagen to just because I was like well this isn't going to hurt anything. I guess I'll just I'm trying to work on fixing myself here. So

 

Bridget Moroney  34:05

yeah, how was your healing with that? Did you do you feel like it helped or sped up the process or?

 

Christina Hackett  34:12

Yeah, I feel like he'll like even my doctor was like you should be coming back for one more appointment but you don't need to you're all the way there already have my yo so I live with a physical therapist that helps. Anyway, yeah,

 

Bridget Moroney  34:26

that's awesome. Oh my gosh, I remember when you broke your arm that was quite the the accident there. Well, I'm glad you're glad you're healed in it and you know you healed quickly.

 

Christina Hackett  34:35

Yeah, yeah, I still have some when I have to twist things it's still been sore. So like snatches is what makes it the most sore but I just keep working on and it's

 

Bridget Moroney  34:47

so good. Okay, anything else about collagen or? I don't know on the anti aging I you know, I guess people can think of wrinkles but you know, on the internal the anti aging All right.

 

Christina Hackett  35:01

Yeah, no, I think it's just, you know, like a good building block to have around, like I said before, so I think it's a good, a good one to help give your body all the different different types of amino acids. So you have enough of everything to pull from. Yeah.

 

Bridget Moroney  35:18

Yeah. I mean, again, yeah, I like what you said they like giving your body a variety there. And, you know, again, kind of going back to we mentioned this in the beginning, like kind of an ancestral. We didn't say this at the time, but I guess you could call it an ancestral way of eating. Like, if you think about how humans evolved. You know, the hunter, I guess I'm thinking specifically of like, hunter gatherer tribes, well, they ate the entire animal, you know, including, you know, so, you know, and people talk about like, bone marrow broth, and like, you know, getting the call. So, again, it's like, yeah, having that variety, having a complete de spectrum of different types of proteins and things like that. Amino acids.

 

Christina Hackett  36:02

Yeah, that's a good point that I didn't think of mentioning before. But yeah, you're right, not just their soil had more nutrients, but they ate a lot, they ate the organ meats, they ate the bone marrow, like, all that stuff. And we're kind of created to need that. And we, if we just eat chicken nuggets, we're not gonna do all of that, you know?

 

Bridget Moroney  36:21

No, definitely not. Awesome. Okay, going on. So vitamin d3. So, again, I feel like this is something where it got very, very popular a couple of years back, you know, maybe like 1015 years back, and now people are coming out and saying that kind of similar to to food, like, oh, you get enough from your food, people are saying, you get enough from your food, you get enough from the sun because our body produces vitamin D from the sun. But again, there's also that argument of like, if you want to take the hunter gatherer example, like, we don't live outside, like we used to, like, we wear sunscreen, like most people are working in their offices all day like, and this is one where vitamin D is something where you can overdose on it, you know, it's fat soluble, and so people do have to be careful with it. But the argument or debate is recommended daily allowance from the FDA is very, very little. But there are some people that like, say, like, upwards of like, 10,000 I use her day is safe. But again, is that necessary? And I know it depends on like, where you live in the world and the time of day, you know, but um, yeah, like, I guess thoughts on that. And then again, like same thing like no doubt, it helps with health, it's part of your immune system. But I guess outside of that, like, what else could it do for performance and recovery?

 

Christina Hackett  37:45

Yeah. So yeah, I know there are some people are like, Oh, everyone should be on like 15,000 units a day. I think it's pretty hard to overdose on vitamin D, you can I have had a patient who did before her parathyroid hormones were, like, all out of whack, and her calcium level was really high. And that was at the advice of a doctor actually, that she did that to herself. But most people, if you're taking like 10,000 units or less a day, you're probably not going to overdose. So I think there is some leeway. Like it's not like there's this really therapeutic index. So like on the list of supplements, I think most people should take vitamin D is one of them. And yeah, it depends on where you live in the world. And then what your skin color is even, and how often you go out in the sun. So if you're living like a little bit closer to the equator, and you go outside in the sun in shorts, in a short sleeve shirt for 20 minutes a day, you probably would be okay. But for most of us, we don't. So that's why I think vitamin D is a good one. And it it acts a little bit more like a hormone than a vitamin. So we definitely need it for like, tons of different things like not just calcium and teeth and bones and stuff. But you need vitamin D for a lot of hormone receptor sites and all kinds of things. So I do think it's one that's important for most people to take. And I know you said this, but the best way to know is to get your 25 hydroxy vitamin D level tested and find out from there. That they something you know, they might tell you what's normal, if it's like 20 to 40 milligrams for or nanograms per milliliter. And most doctors that I know and trust think it should be more like 80. So you might not have overt signs of deficiency if you're at 40. But it's not optimal. Optimal is more like 80 to 100 I've seen even up to 125. But I think that'd be if I were up that high I would start backing off. So that's the best way to know but if you don't know, taking like 1000 units a day or even 5000 units a day is probably a good idea. I usually take more in the winter and less than the summer. And that's just kind of the way I do it. But yeah, I do think it's an important one. And for overall health, but as far as performance in the moment, maybe not so much. But like, high intensity exercise is kind of hard on your body, and you have to recover from it. So you're more likely to get sick, especially after like a competition or something. And you're less likely to get sick, if you have enough vitamin D around. So that would be one reason to think of it for performances, that it helps you. It just helps keep your immune system up so that you're not losing training days by being sick. Yeah,

 

Bridget Moroney  40:51

exactly. Yeah. And that's a good point, too. Like, I think, possibly a lot of people when they think about supplements or performance, like you said, it's like in the moment performance, but when you are training for sport, or you know, competition, whatever life, you know, the that that training that in the moment, performance is a very, very small percentage of like, your entire, like, you know, the whole process of recovery and then going back there. So yeah, if if you're beating yourself down, because that's what training does, it beats you down, you kind of like it's kind of tiptoeing around that line of like getting a little bit beat down, and then you have this super compensation effect there. So but if you just beat yourself, where to the point where you can't recover? Well, then yeah, you're, you know, you're not helping yourself there. And you're, yeah, you're missing the potential to train more or, you know, perform optimally and things like that.

 

Christina Hackett  41:49

It is also anti inflammatory to a little bit. Yeah, so that's a good thing to have, you know, when you're beating yourself up, working out, all the anti inflammatories that are natural that you can get, I think are good, that are not like NSAIDs or something. Yeah. Yeah,

 

Bridget Moroney  42:05

good point. Good point. Um, well, speaking of anti inflammatories, they're a mega threes, you know, again, I feel like I'm a broken record here with the what people criticize, but um, yeah, again, it was like one of those things where like, you should be taking a lot of omega threes, because, you know, for those reasons, the anti inflammatory reasons and things like that, and then people are like, just eat fish. But again, like a lot of seafood is not sustainably raised. It's, you know, there's things like mercury and things like that. But you know, another thing and this is, I think, where, you know, brands become important, again, is fish oil, can can go rancid, can. So being mindful of that. Because if you're taking crappy fish oil, it's not helping you.

 

Christina Hackett  42:54

It might actually make things worse. Yeah, I just did a podcast episode about this. I don't think it was even released yet, but I just recorded it. But yeah, surprising, I don't know if I want to find all these statistics. But like 70%, or something of the fish oil that they tested for this study had oxidized. So even, even if it's in date, you look at the expiration date, and you're taking it before it runs out, which not everybody does. Even then it could be oxidized. So it's one where you want to be a little bit more careful about what brand you buy. And I have in that little podcast episode, I like really this kind of long quote, but it talks about how it's really like a commodity product so it gets farmed, usually the fish or farms like in South America somewhere and then they ship it on a on the ocean to China to get made into a supplement. And they process it at high heats and it takes like a long time and then they try to deodorize it so you can't smell the nisab of it. And they sell it you know so and then by the time the lipids become peroxides they can actually be pro inflammatory. So that's kind of a problem with that so you do want to be a little bit more careful about where you get your fish oil

 

Bridget Moroney  44:12

from you just kind of mentioned it just the process itself. I feel like even the best brands the most conscientious brands like there's still that potential of its oxidizing and everything else like that, I guess. Is it worth taking it as a supplement or should it be like just eat some really nice wild caught salmon? You know, once or twice a week?

 

Christina Hackett  44:33

Yeah, I mean, I think if you are eating a healthy fatty fish two or three times a week you might be okay without it. I don't do that. So I take it as a supplement but and I'm trying to be a little bit more conscientious. Now after I researched for that podcast episode like holy cow, I should probably watch this a little bit more closely. And you can slow down I mean the things that speed up the oxidation are time heat, exposure to Like moisture and stuff. So I would say might as well keep it in the fridge or the freezer. slow that down a little bit.

 

Bridget Moroney  45:09

Yeah, I was gonna bring that up I usually storm I mean, again, like, I don't know if it's really helping when you consider the boat ride to China and then the FedEx truck to my house. And I don't know if it's really even helping anything. But when I do get my, my supplement my fish oil supplements, I'll just throw it right in the fridge. And it'll stay there until,

 

Christina Hackett  45:28

right? Yeah, yeah, sounds like you're doing, you're doing the right thing. But I do think it's, I mean, it's hugely important to have, like all your lipid bilayer is around yourselves be made of the right fats. And one of the most pro inflammatory things we can do is have like way more omega sixes than omega threes, which almost all of us do, the ratio should be four to one, three to one. And most Americans, it's like 20, to one, Omega sixes to omega threes. So anything we can do to try and boost up our omega threes, I think it's going to help a lot. And omega threes get like down the line down the chain, kind of they get made into these specialized pro resolving mediators. I don't know if you've heard of SPMs before. So that's kind of the new cool thing to research, I guess, is SPM, which is these specialized pro resolving mediators. But they come from omega threes, and then they have to get you have to have like the right enzyme to get him change, but they think that's where all the anti inflammatory benefits come from. So you now get SPM as a supplement, and take just those because not everybody converts enough of their omega threes to STMs. So once I learned about SPM as I started taking that with my fish oil,

 

Bridget Moroney  46:51

I'll definitely research it and and kind of look it up myself there. And I guess one last thing, or one more thing about fish oil there it and I guess alternative supplementation. So there's a lot of companies out there where they'll get it from large fish, you know, salmon, mackerel, and everything. But then, again, referencing Dave Asprey, I think he advocates for krill oil. And then there's even for people who are vegan, there's flaxseed oil there, do you think it's better to you know, I guess in the, you know, in the context of this, of oxidizing the fat and I think, do you think it's better to maybe go that route with the krill oils and everything.

 

Christina Hackett  47:29

So, yes, that's a good point. Krill Oil, I think is great, and it's kind of upstream from the fish. So there's not going to have like the mercury and PCBs and stuff that the large fish get. So I think krill oil is great. And the Omega ratio is good. And all of that flaxseed oil, I don't think is complete enough. So I wouldn't do only flaxseed oil to try to get your omega threes. But if you're vegan, you can take algal oil, which is made from algae. So like the algae are upstream of the krill and the krill are upstream of the fish. So I think that's a good option is the owl algal oil. Usually those will have good omega threes for people that are vegan or even like to just want to take algae oil.

 

Bridget Moroney  48:15

Yeah, I was just thinking that myself like, again, like using that logic of like, what's upstream? That's, that's interesting. I'll definitely so the SPM is and then algal oil are going to be on my list.

 

Christina Hackett  48:25

Get an algo oil that has SPM There you go.

 

Bridget Moroney  48:28

Problem solved.

 

Christina Hackett  48:32

Yeah. But yeah, so I think I think it is good to, you know, for most people to take an Omega three supplement, whether it's the algae oil, or the krill oil, and I think those are more a lot more sustainable to then try to farm large fish. So those are good options. A

 

Bridget Moroney  48:46

good point, yeah, again, just going back to the, the topic of the seafood industry in general and like the way it's farmed, and and everything, it's not good for just our environment, let alone you know, our individual bodies and health care. So moving on, I think it was I'll leave caffeine for the end there because I'm enjoying this conversation of just more of like the kind of like health oriented supplements. So magnesium, and you brought this up in the beginning of our the podcast to like how the soil is depleted of magnesium. Magnesium is definitely something that athletes in general, especially athletes who do a lot of resistance training are typically deficient in magnesium, given the nature of the training, so supplementing with that, but something that I've learned recently, again, is like there's different types of magnesium. So when I first heard of magnesium, I think I just went out and bought like whatever one which was magnesium oxide, and I was trying to use it for sleeping, which like it gets promoted a lot for rest, recovery sleep, but magnesium oxide has a very different effect than, than other forms. And so yeah, I guess thoughts on that. And also, I guess there's Yeah, I mean, it's, it gets promoted. Got it as far as sleep and recovery, but then there's also a can have effect on your your heart rate rhythm, things like that. Yes, stomach gastrointestinal. Like I mentioned magnesium oxide, that can be a benefit, you know, muscle cramping. And so yeah, I don't know if you want to open that can of worms of just all the different types of magnesium and what to do with them. But

 

Christina Hackett  50:22

yeah, that could go on for a long time. I don't know if we're ready to go that far. But yeah, I think I mean, most people will say, like, in the functional medicine space for things like 90% of the population is deficient in magnesium. And I think that that's probably true. So it's what like one of the first so fish oil or some kind of Omega three and magnesium, if you were only to take two supplements, I would say those would probably be the ones and magnesium. So most of us don't have enough. And athletes who are sweating a lot and working really hard. Waste even more magnesium. So it's more more important for them. So yeah, I would say, definitely consider getting magnesium, you could get tested if you wanted to, like serum magnesium levels are basically worthless, you'd have to get a red blood cell, magnesium level, and even that isn't perfect. So most people can assume that they're low in magnesium, I think so I think it's worth taking, especially if you're working out like if I'm working out in the summer and I'm really sweaty, I take extra when I do my sauna, I take extra because I just I'm assuming I'm sweating it out. And yeah, there's a ton of different forms. So like magnesium oxide, magnesium citrate, those have like an osmotic effect in your GI tract, so they'll pull water out. So it's like a laxative, basically. And they'll give the use to do that more often before like colonoscopies, they'd have people drink magnesium citrate to clean everything out. So you want to be careful not to get explosive diarrhea from your magnesium, that there are a ton of forms. And, you know, you can talk about it forever. But like, the ones that I think are most well absorbed are maleate tolerate three and eight, glycinate and orotate. So far, as you're taking one of those, I think you're fine. I usually do magnesium glycinate at that time, cuz that's usually they say it helps more with rest and relaxation. And I like there's a few different ones, but I usually use bio optimizers mag breakthrough because it has seven different forms of magnesium all in one pill. So I just get like a variety. But as long as you're taking a form that says absorbable and doesn't cause you to have stomach problems, you're probably going to be fine getting enough magnesium, but it's kind of a lot like usually you're going to have to take more than one pill a day, like, you know, to get enough magnesium, especially if you're sweating a lot and working out a lot. But it definitely helps with like muscle cramps and stuff. So it's good for all kinds of things like it's a cofactor and like 300 different body functions. So you need enough magnesium for a lot of things, but you'll get muscle cramps if you don't have enough magnesium around. Your bones won't be as strong as they could be if you don't have enough magnesium around. And yeah, like heart rhythm problems. There's all kinds of things that magnesium help us with. No,

 

Bridget Moroney  53:24

I don't know. I was gonna say it's such a crazy supplement but like crazy there's just like, it's crazy. Like Like you say like and how many processes in our in our body? It's involved in magnesium oxide. Yeah, citrate that can lead to like you said disaster pants there. But uh, but yeah, the glycan eight I think like an A is what I've I've used like that. So if I wanted to use it for for sleep there like that would be fine if I wanted to just for like my overall health, like preventing muscle cramps and having a healthy like that it would all do the same job there. Is that Is that what I'm understanding?

 

Christina Hackett  53:56

Yeah, like you won't take magnesium glycinate at 10 in the morning or like fall asleep or something right. It helps you the glycinate part of it kind of helps with restful sleep. Yeah, but any of the others vote you know, because I don't even remember what they all but they all claim to do different things like to magnesium three and eight for your brain and do this for whatever kind of

 

Bridget Moroney  54:18

yeah, there's there's a lot there. Yeah. So bottom line is just get magnesium into your your body and as a as a as a baseline there. Yeah. And

 

Christina Hackett  54:27

whatever it's bound to we'll kind of do the other job that they're claiming it does like the three native glycinate or be orientated whatever do you

 

Bridget Moroney  54:35

think it needs to be taken with and we haven't really talked about that I guess in general with some of the supplements like vitamin d3 So that's that's fat soluble and generally gets recommended, you know, take it with you know, a fatty meal there. So I take it in the morning because I usually eat eggs in the morning you know, eggs and butter and all that deliciousness so but yeah, I guess for for magnesium do you need to take it with any thing, or you know, you mentioned like sweating. So it's one of our bodies electrolytes sodium, potassium, do you think you'd like? Should I pop it with a potassium pill at the same time? Or doesn't matter?

 

Christina Hackett  55:12

I don't think it would matter if you did. Yeah. And as far as I know, it gets absorbed with or without food. I don't think food slows it down. I don't think it helps. I think either way is fine. If you're taking a ton of it on an empty stomach, it might upset your stomach, because it's a salt. But yeah, as far as I know, I think it's fine either way.

 

Bridget Moroney  55:35

And that's interesting that you brought up like taking like two pills, two, because this one particular brand of magnesium glycinate that I was taking the dosage was two pills, but I was only taking one because I'm like, oh, that just seems like a lot. But it sounds like maybe I should have been taking that there. So good to know.

 

Christina Hackett  55:54

Yeah, I, I'm sure I wrote it down somewhere. But I don't know where it is. But like, the recommended dose that a lot of like performance, people will recommend for athletes, it's pretty high. Like you'd be taking like eight pills a day to get up to that much. So that's something to consider is maybe if you're taking one pill a day, maybe that's not enough.

 

Bridget Moroney  56:14

So another supplement that I've gotten really into and I think is has really helped me just, I guess Yes, with performance, like again, like just in having overall energy vitality recovery is CO q 10. And PQ Q which I know this is like, I feel like this is like your anti aging jam right here. I feel like there's so yeah, I'd love to hear more about it. what your thoughts are?

 

Christina Hackett  56:42

Yeah, so those are so now we're getting into like mitochondrial function, right? So we're trying to help our little mitochondria, organelles that are inside every cell, almost every cell produce ATP, which is our energy source. So yeah, have you? So you like you take it and you notice a difference? Right, then

 

Bridget Moroney  57:02

I No, no, not in the moment, just just overall, like just having a good amount of, of, or good supply of like energy, like throughout the day, like so I won't train until I take my most of my supplements in the morning, again, like from what I understand co q 10. And Pete, like, those are fat soluble. So you should also like it's kind of like a vitamin D test. Yeah. So I usually just take that I just usually just take everything in the morning because again, I'm usually eating eggs, butter, other stuff that's high in fat. And so take it for the fat soluble stuff. And then the rest of the stuff that doesn't matter. Just take it anyway. Because I'll forget. But yeah, I feel like, I feel like it helps me just yeah, just be able to do all the things I need to do like, you know, work coach. And then yeah, in the afternoon. Like it's not any sort of like profound effect of like, it's not like taking a pre workout where it's like, let's do this, but I don't feel like burnt out at the end of the day. So I guess as far as helping my performance, it helps me in that sense of like, okay, let's go train now versus like, in the past, you know, you're burnt out. It's like I might I might take a nap today.

 

Christina Hackett  58:19

Perfect. Yeah. I think that's awesome. So I I take your coat cute and every day PQ Q sometimes, but I have noticed kind of similar like, kind of a gradual like, Oh, I'm not tired in the afternoon anymore. Kind of a thing. Yeah. So I think that's awesome. So yeah, it's really just, they're all involved right there in the electron transport chain and making ATP and your mitochondria. So our mitochondria naturally decreased with age, they can kind of get burned out if we work too hard. So anything we can do to help our mitochondria is going to help us have more energy today. And it's going to help us down the line if we keep our mitochondria healthy. So yeah, co q 10. is like, it's not considered a vitamin because we make some ourselves. But it does decrease with age. So taking more of it's going to help and so they've done it's, there's tons of studies on CO q 10. Two for the muscle of your heart. But I think it translates to some of you know other muscles too, that if you can provide it with what it needs to make enough ATP, you're gonna have more energy. Let's see what else I can say about coke eatin. I don't know that's it, but PQ Q is kind of similar where it helps with mitochondrial function. It's a harder one to manufacture so you harder to absorb, like get it manufactured in a way that you're going to absorb it. So that's one that you need to be a little bit more careful of Um, you're buying a PQ Q supplement.

 

Bridget Moroney  1:00:03

So I know this brand is you know, we've brought it up Jarrell formula. They have a combo one and I think it's like Qh absorb or whatever. But yeah, it has both the CO q 10. And then also has the PQ Q in there, but I don't know if you're familiar with that formula or that brand.

 

Christina Hackett  1:00:20

I like Jarrow? I haven't tried that particular thing before. But yeah, it sounds like it's probably a good one. I think they're pretty particular about how they manufacture things. And they usually do testing which is good. But I think PQ Q helps a little bit more with like growing new mitochondria, which is awesome. I know a lot of people use it more for mental function than for physical. But obviously it helps with both.

 

Bridget Moroney  1:00:44

I was gonna say just another thing and you know from in my opinion, and what I kind of see out of Jarrow is I feel like they also, like you mentioned, they're pretty good about how they manufacture things. But I think they also do a good job of making sure that whatever their supplements are, like, they're pretty bioavailable. They're like so in other words, they're able to, like be absorbed. See, so I have pretty good confidence that the PQ Q, I'm taking his hopefully getting in, but at the very least I have the CO q 10. That's getting in there. So

 

Christina Hackett  1:01:13

yeah, no, it sounds like it's probably a good one. There's tons of other mitochondrial stuff like you're within a I don't know, if you've heard of that one. That's, that's, it's more expensive. So it's called my dope here. It's made by a company called timeline nutrition. It's a lot more expensive, but they are doing all kinds of research trying to, you know, prove that it's really good for elite athletes, and it kind of seems like it is so it's, it's getting in there and trying to help with mitochondrial function to I'm trying to remember, I know it promotes my toffee G. So like the recycling, like, let the bad mitochondria die and make brand new baby mitochondria that are really powerful, kind of, so it's, it's bad and a couple other things and I know you make I think you make your living in your gut, like your gut bacteria make them but not everybody's got have that gut bacteria or something like that. So anyway, that's another one that helps with Mito Condrey might appear, but it's a lot more expensive. One So, yeah,

 

Bridget Moroney  1:02:21

yeah, I feel like even like the the little co q 10. And p q, p q q that I get from Gera again, it's it's not like breaking my bank. But like compared to like other supplements. It's, it's a little bit more pricey, like per per dosage there. But I take it because it's worth it. Yeah, I'll definitely check out my dough pure. I'm glad you brought up to that, that they're doing research on on elite athletes. So again, like, you know, I kind of I kind of introduced this as an aging supplement here, but mitochondrial everyone needs mitochondria, it's it's what you know, fuels able to like gives your body energy, but I think it is extremely important for athletes, one, two athletes from what I understand generally have more mitochondria, because they're, you know, that's just kind of a result of aerobic endurance training. But in my opinion, you know, you kind of brought it up like the my toffee G. Yeah, so, so athletes, especially endurance athletes have quite a few mitochondria, but there's a difference between quantity and quality there. So you could have a lot of dysfunctional mitochondria there. And again, kind of going back into like, I think the oxidative stress that athletes or people who just in general, who are training very hard, put them through, like, I feel like those mitochondria can get damaged. And so yeah, making sure that they're healthy and working effectively. You know, it's super important, not just for overall health and longevity, but your performance. Again, even if it's just that 1%

 

Christina Hackett  1:03:48

Yeah, if your mitochondria stop working, then you die. But if they're, they're like, kind of not working at peak potential than you're dragging, you know, so anything you can do to help those I think is good. So yeah, I think my, the Mito pure, started more like anti aging type thing, but now they're showing, you know, because biohackers and stuff started using them are like, Hey, I feel really good. And I'm only 30 years old. And this is still making a big difference to me. So that's interesting.

 

Bridget Moroney  1:04:19

Yeah, definitely going to check that out. Then what about so I've seen this like on the supplement shelf, and I think, you know, in sports supplement stores, but haven't really like experienced it myself haven't like, played around with it and don't know too much, but dT d ribose.

 

Christina Hackett  1:04:38

Yeah, that's another mitochondrial one. So you need it's like a sugar, but you need it in your body to be able to make ATP. So they'll use D ribose. To try to give your body the kind of starting building blocks to quickly make ATP especially if you're not accessing glucose as quickly if I'm remembering that, right? So yeah, that's one, I have some D ribose. And that if I ever take a, quote, pre workout supplement, that's what it is. But I usually forget to but sometimes I remember, I don't know. But I can tell a huge difference, but maybe a little bit, I'm just giving enough of that sugar to help make ATP out of. They use it a lot for like people with fibromyalgia and stuff. And it's kind of seems like it's helping because it's or like chronic fatigue type patients, they'll try and have them use that it seems to make a little like not a huge life altering difference, but maybe a little bit of help there too. And people have reported less tiredness, cramping, muscle pain and stiffness after exercise. So your body makes I think your body makes D ribose out of glucose. But instead of waiting for it to do that, you can just give it the D ribose. directly.

 

Bridget Moroney  1:06:01

So again, it's kind of like maybe for those highly elite athletes who are looking for that 1% difference there and need, like you said, like that quick access to it might be beneficial. Yeah, like it's I've, I don't feel like it never crossed my mind that it would be worth for little me to take it. So I never messed around with it.

 

Christina Hackett  1:06:24

Yeah, we're like people who if they feel like they get fatigued too quickly, or they're getting lactic acid building up really quickly, might be an option to try. It's pretty cheap, I think. So it might be an option to just be like, Hey, I'm gonna try this for until the bottle is gone. And see if I noticed that I can do eight reps instead of six until I'm, you know, too much lactic acid or something

 

Bridget Moroney  1:06:50

you brought up in this in this list that we compiled. And prior to this, this podcast here, you brought up a proteolytic enzymes.

 

Christina Hackett  1:07:00

Oh, yeah, I kind of forgot that I brought that up. But yeah, those are interesting. So I think you know, people who take a lot of protein or should be considering, do I feel like I'm absorbing all of this protein in your body, you know, obviously, it makes enzymes to break down proteins. And that, for most people is probably enough. But I know some people feel like they notice a difference when they take the proteolytic enzyme with their protein. So you can do that, just to help kind of absorb everything. And then some people use proteolytic enzymes on an empty stomach to help kind of break down the garbage that sort of builds up. I know, there's a doctor that I follow. And she is a doctor herself. But she took this advice from some sports trainer who said that like as soon as you get injured, injured, like if you feel like anything happened, take a bunch of proteolytic enzymes on an empty stomach, and it will get in there and kind of like clean up all that kind of junk fits around, and you'll get better faster. I don't know about this, but she tried it and it worked. So that's a, that's a good thing to consider too. If you're like really sore or you've hurt something, something's swollen. If you take proteolytic enzymes on an empty stomach, maybe it might help you heal a little bit faster. But if you take them with food, it's going to be used up helping to break down and digest your proteins into amino acids.

 

Bridget Moroney  1:08:29

So with food for more of the the muscle protein synthesis, and then empty stomach for possible injury, possibly soreness, their recovery. Yeah,

 

Christina Hackett  1:08:41

I've never some like I know, they're like alternative cancer doctors. And sometimes they'll use that part of the lytic enzymes on an empty stomach to help kill cancer too. So there's lots of different things they use it for.

 

Bridget Moroney  1:08:53

Interesting, yeah, Is this one of those supplements where you need to be mindful of the brand. And the quality

 

Christina Hackett  1:09:01

more just like pick from pick from a brand that you trust, kind of, but I don't think it's like, there's just I know, like, the company that makes bio optimizers makes one called masks designs. They really focus on like athletes. And make sure that when you're taking your protein, you're actually absorbing it into your body by taking mass times. But there's other ones too. I know pure encapsulations and DaVinci and a few others have digestive enzymes. And I do think that as we get older, we just don't make as many digestive enzymes so as we get older, we might want to start adding that in just to help us absorb our nutrients from our food.

 

Bridget Moroney  1:09:48

And I was just gonna bring up the fact that that's like, again, like one of those things that gets debated in the nutrition space there of like, you know, how much protein people can eat in well, there's a difference between what you can consume and digest and what actually to this point here it gets absorbed into the bloodstream and there's been a couple of studies you know, lately that show that it's it's not as drastic of an effect that you know people once thoughts there, but again I'm bringing up like you know, as people get older and you know, maybe looking at like masters athletes and things like that like yeah, your digestive enzymes in general it becomes harder to break that stuff down. I guess swinging back into inflammation you brought up curcumin, which I forgot about Curcumin is such an anti inflammatory, or it's such a powerful anti inflammatory there because before I had seen like quite a bit of research done on it and, and it does seem like there is some there's some proof there evidence that it's beneficial. But also just in talking about like absorption someone pointed out to me, and I don't know if this if there's other research that supports this or not, but like, you need to take Curcumin with other things in order for it to be effective. Like and I don't know if that's true or not, that is

 

Christina Hackett  1:11:08

true. So it's one you need to be a little bit more careful of so usually either like some kind of a special fat that will help it get absorbed. And or sometimes they'll put it with black pepper extract. And I always I was like, oh Curcumin with black pepper that's like fabulous. That's the way you get it absorbed, which might be true, but then I know I heard Dave Asprey once talking about, Well, the reason why Black Pepper helps it get gets it absorbance it's creating almost like a little bit of mini leaky gut for us for a few minutes to get it in and like oh, a lot of things are too great. So I usually try to so I did the curcumin Max from bulletproof for a long time because of that, because I was like well, I don't think I want black pepper but I don't know if that's really he's the only person I've heard that from. But yeah, you do have to to be able to absorb that much of it. Usually it'll be like in a good product will be like in an oily kind of base in a capsule rather than just turmeric spice in a capsule or something.

 

Bridget Moroney  1:12:11

Oh, that's interesting about the the oil based one because I've always only seen like yeah, just like Tumeric in a in a veggie cap there. And that was gonna be my other question too. Like going back to the whole argument of like, oh, you get it from your foods like if someone wanted to just make an Indian curry one day is that going to be effective or not? Which I guess well I make my curry with with coconut milk so maybe it is

 

Christina Hackett  1:12:36

yeah, there you go. I know I wrote it down somewhere. So like there's been studies on arthritis and all kinds of other like inflammatory pain and they would take a gram of curcumin a day and it showed to be as or more effective than ibuprofen Wow, no pain. So that's pretty that's pretty good. But they says see a half a tablespoon of turmeric is about 180 milligrams. And I thought I wrote down the other thing that I guess I didn't but so if you're considering half a tablespoon is 180 milligrams and you're trying to get to a gram that'd be pretty hard to do with just your food. But I do think I mean I still think it's worth putting spices and turmeric and stuff in your food I think that's a good idea but if you're really trying to treat inflammation you probably need a supplement form.

 

Bridget Moroney  1:13:27

So just like kind of for general health care if you cooked with it not a bad idea plus it's it's delicious. Yeah. So you brought up arthritis I was gonna be like getting like focusing on inflammation and athletes they're like so people who have like that muscle soreness and everything that might possibly help reduce that is that what I'm am I understand that correctly?

 

Christina Hackett  1:13:47

Yeah, like if you've got mild pain and you're like I kind of want to take an ibuprofen but I kind of don't turmeric might be your might be a good go to or even just daily take, you know taking it seems to work like in the moment and also long term. So yeah, I think it's a great one if you've got any kind of inflammation if you've got an injury that you're trying to work on or if you're just feeling sore, I think it's a good one.

 

Bridget Moroney  1:14:16

And again, just overall health anti aging like I feel like even like the app did you bring up there's like, I feel like there's research out there shows like anti cancer potential.

 

Christina Hackett  1:14:26

Yeah, there's a ton of like anti cancer, even psychological well being effects. There have been studies showing it decreases exercise induced oxidative stress. I think of what else it protects your DNA protects you from muscle degradation. So like if you there have been studies where people are immobilized for whatever reason, they're, their muscles don't start to waste away as quickly if they're on curcumin which is pretty cool. So

 

Bridget Moroney  1:14:58

in my younger days, I was like a supplement she'll I would just took like anything that was like, you know, seemed interesting as I've as I've gotten a little bit older and more, you know, like just understood, like through different research and things like that like I guess my point is like this is inspiring me to kind of keep backup my my curcumin habits.

 

Christina Hackett  1:15:17

Yeah, I think I think it's a good it's a good one to, to have around for most people

 

Bridget Moroney  1:15:22

another one so speaking of supplements that that I've known about for a while but recently have just like learned about like just like the more than its intended effect is melatonin So melatonin very popular for sleep, but talking about anti cancer studies and things like that. But even you know, going back to COVID I saw like all these functional medicine doctors recommending melatonin as their COVID protocol essay, and I just thought, you know, initially it was for just to help people sleep because when you're sick, you need to sleep you need to recover. But apparently it has amazing anti inflammatory and antioxidant effects their

 

Christina Hackett  1:16:06

anti inflammatory antioxidant, possibly, maybe anti viral, but it does help like boost up your T cells in your natural killer cells. So that's how it helps with immunity. It does a lot of cool things and and like a lot of things that we thought were like brain only a lot of it's maybe our gut, kind of like serotonin or whatever. Yeah, so they're local effects of melatonin in your gut. That helps with gut health too. So it does all kinds of crazy things. And they have a lot of like brain cancer, they'll have them do really high doses of melatonin and it seems to help with helping your immune system get in there and start cleaning things out. Yeah,

 

Bridget Moroney  1:16:49

there's this one doctor that I follow Dr. Gary Forsyth and he's kind of his his is his practice is called middle middle path medicine. It's kind of like that middle path of like Western medicine but also like the functional and integrative medicine but um, I feel like it was it was either melatonin and or possibly co q 10. But he was talking about studies on Parkinson's patients and so like some of these neurodegenerative diseases and how like the supplements also help with that and yeah, again, like giving patients just like these these big doses dosages, of course, but like actually seeing some pretty cool results from it, helping them

 

Christina Hackett  1:17:29

Yeah, yeah. Because I mean, typically we think of taking like, one to three milligrams, maybe five milligrams, but I've seen you know, like brain cancer patients will take like 5020 or 50 milligrams, and I wouldn't recommend that for somebody who doesn't know, but like, they'll they'll push the doses really high see amazing effects and not really have any side effects, like maybe some grogginess in the morning, but like No, certainly not like regular cancer medications.

 

Bridget Moroney  1:17:59

So talking about dosing and who should take it and how much and and possible side effects I guess couple of questions here so one, I guess, like what would be a proper dosage because I take a supplement and it's like a very, very small dosage. I I track my sleep I know it is having some effects. So I'll take I've been messing around with my sleep supplements lately. I've been doing just straight up melatonin. I've been doing again from gereformeerde Jarrow formulas, again, not affiliated but you guys want some free advertising hit me up. But a Jarrow formula they have a sleep optimizer so it has the melatonin and has like valerian root five HTP. So I feel like those helped me more than just straight melatonin and maybe because it just kind of reduces anxiety gets me more restful. Well, I guess let's just start with that. Maybe just dosages because I've seen like I said like it by I've taken I've taken an I've seen it by itself. But I also see an added to other things like, I don't know, thoughts around that.

 

Christina Hackett  1:18:58

Yeah, I mean, I think adding it to something like five HTP totally fine. dosing is hard to say I think tracking your sleep and seeing how it works for you is probably the best thing to do. Because I'm like, I'm usually of the mind that the smallest amount you can take is the best. And I think we don't really know, since we make our own melatonin anyway, we don't know if we're taking a ton of melatonin or we suppressing our natural production of it. That's something I had heard like, probably 10 years ago. Oh, yeah, it's like, you know, like adrenal hormones. If you take prednisone, your body stops making cortisol. So don't eat too much. So I had heard that and I thought, Okay, so that's how I kind of always approached it is trying to take as little as possible. But then there are these other people who are trying to get into the lucid dreaming or whatever, and they'll take really high doses and it doesn't seem to mess them up. So maybe that's not true. So I really I don't know that anybody knows the answer to that right now. But I usually take one milligram or less. And it seems to help. But as we get older, we make less melatonin. So that dose will probably go up over time. And if you're trying one milligram and it's not doing anything, try three or try five. I think that would be fine. And I don't think you're going to, like, totally screw yourself up where you're like addicted to melatonin and can't sleep without it. Yeah.

 

Bridget Moroney  1:20:25

Yeah, I'm glad you brought that up, like, because because I heard the same thing 10 years ago, like, Oh, you shouldn't take it, or you shouldn't take too much of it, because your body's gonna stop producing it. So that's why I had switched to magnesium, because like, someone had said, like, I guess like five milligrams of magnesium is like a good precursor to melatonin or something like that. But, um, but yeah, most recently, again, like from Gary Forsyth, there, Dr. Gary Forsyth, he brought up the fact that Yeah, our bodies. And I think it was like, by the time you reach like 40, or 50, your production of melatonin is about half of like, where you're at when you're 20. And then when you get to like, 70, it's like almost nothing. So in his opinion, he's like, you're losing it anyway, you might as well just take it, which I don't know if that's a right or wrong way to approach it. But that's just his opinion. Yeah. And it's

 

Christina Hackett  1:21:12

probably totally valid. I like I have the red glasses, you know, that I wear at night to try and use my own. So in my mind, I'm like, making more of my own melatonin most nights and then sometimes I'll take it. That's kind of how I approach it. But I don't think you're doing yourself any harm if you're taking five milligrams of melatonin every night. And it is super important for like recovery. Like, you know, I'm sure all of your listeners know that your, your strength doesn't come from breaking down your muscles in the gym, it comes from recovering afterwards. So you really want to be getting that restful sleep to be able to perform better. So that's why I kind of melatonin for performance.

 

Bridget Moroney  1:21:54

And I guess this is anecdotal, talking, you know, again, about maybe side effects. And you know, I've spoken with my wife is one of these people. And then I had a client where she she would they basically they have negative effects of, or negative reactions to melatonin. And so and there are two people that both do better with CBD. and one's a CrossFit athlete. And so we had this whole discussion there because she was like, again, going into like trying to get that recovery. But yeah, both of them, like one my wife, like will get like restless legs, like at night there when she takes melatonin. And then my my clients, she was just saying like, yeah, again, like kind of just kind of being all out of sorts. They're trying to take some, you know, like, basically not getting good sleep and kind of feeling a little bit weird from it. So yeah, her doctor switched over to the CBD. But I don't know if you've heard anything like that. Or maybe it's a dosage thing. Maybe? I don't know. Maybe they make too much melatonin. Interesting.

 

Christina Hackett  1:22:54

I've talked to plenty of people who are like, Well, I tried it, and it didn't work, or whatever. But I haven't. I haven't had people tell me that they felt more restless after so that's interesting.

 

Bridget Moroney  1:23:05

Yeah, it's so tricky. And I guess that's maybe like why people again, like criticize some of the supplements there because there's so many other factors that could have an influence one way or the other. Well, what about iron there that's like kind of a general supplements. Yeah, that's

 

Christina Hackett  1:23:23

a hard one. Because you really don't want to have too much iron. That'll be bad and cause maybe even worse problems than having too low of iron. But I do think it's something especially for women to be mindful of. I know I have a friend who is her daughter actually runs pretty elite sprinting she might be in the Olympics, what she's only, but maybe someday. And she's like at this really high level. And so for whatever reason, they were like, well, you should get your blood tested, and her irons like crazy low. And she was doing super well. And then they started supplementing her iron and she's like, super girl now. So it's something to consider as she didn't even know that it was that low. And just correcting that gave her like huge performance gains. So it's something you should think about, but I don't think most people should just take iron unless they don't eat any meat at all. Maybe. But yeah, because the oxidizing effect of having having too much iron is worse. But it's something to consider when you get tested. Just looking at your iron.

 

Bridget Moroney  1:24:29

Yeah, I've heard that yeah, iron overdose and sit you know that that can be really nasty. It can be like yeah, not not a fun situation to end up in. That's it but that's you know, I guess just in general again, like especially with some of these supplements that you can wear your vitamins or minerals that you can like get blood tested for like in going back to like what we were saying like with the vitamin D of like, what is a health range versus an optimal level there is Just like, yeah, like you might be doing well now and then all of a sudden, like, yeah, you have a deficiency and like you said, like your friend's daughter with the iron. And it's like, man, look at how much more potential you can get. Like, that's, that's kind of cool. That's really, really cool and really exciting.

 

Christina Hackett  1:25:13

Yeah, I know, they were like, We don't know how she's running this well with like, no iron at all. So they took a couple of months to get it up there. And now she like she's like, I can breathe when I'm running. Because I have enough, you know, oxygen coming around my blood. And yeah, it's pretty interesting.

 

Bridget Moroney  1:25:30

Well, I have one more supplement on here unless you have like other ones you want to throw out but I figured this one is kind of no different than all the other ones we've been talking about. But again, it's like super popular in the sports performance world super, you know, very well researched their caffeine definitely proven to help boost performance. And it's in every every pre pre workout supplement out there probably too much in my opinion. But yeah, I guess I guess that's that's kind of it. Like, you know, in looking at the health side, because I saw this like, it was like a video on out I was probably tick tock or something the other day and talking about how too much supplements or supplementing with too much caffeine can lead to those adverse effects, especially with you know, heart arrhythmias and everything else like that. And I feel like, especially with young athletes, they're like, they can kind of get themselves into a lot of trouble, especially you look at like things like C four and stuff like that.

 

Christina Hackett  1:26:35

Yeah, I know, kind of talks about it a little bit in the past that neither of us are huge fans of caffeine. So it's definitely proven that it can probably help boost your performance. But do you want to take the risk? That it's going to possibly, you know, cause either like you might have to keep taking more and more to feel the same effects. That could be a problem or like if you're taking these mega doses, then you know, you'll have a risk of having a heart attack when you're 30. So I think it's one to be careful of i That's why I don't take any pre workout stuff because I don't want I don't want caffeine. I just don't want to be addicted to it. I have a little quote, can I read it? So this is from Matthew Walker, who wrote the book why we sleep he says caffeine is not a supplement. Rather, caffeine is the most widely used and abused psychoactive stimulant in the world. It's the second most traded commodity on the planet after oil. The consumption of caffeine represents one of the largest longest and largest unsupervised drug studies ever conducted on the human race, perhaps rivaled only by alcohol, and it continues to this day. So that's his little quote from his book. So, I mean, I think it's true. And that's maybe a little melodramatic. I mean, most people have a little bit of caffeine, and that's fine. But he really pushes that he doesn't think you should take Keck, any caffeine for 14 hours before you're gonna go to sleep. So it really only be like pretty early in the morning. And, you know, he talks about the whole like, an adenosine, adenosine pressure. So caffeine blocks those adenosine receptor sites, but the adenosine keeps building up. So you're it's really like building, it's like borrowing from your future. When you take caffeine, you're still getting tired, but you don't feel it until the caffeine is not other receptor sites anymore. And then you kind of crash. As far as like wakefulness and mental, not so much physical performance, but that's something to consider is, is it going to mess up your sleep? Like what time? Are you taking it? And then is the is the boost that you get? Do you think it's worth it? So you kind of have kind of something you have to consider for yourself. But I would say if you feel like caffeine really helps you and it's like a normal dose that you're taking, then that's probably okay. Or if you want to do it just for competitions and not at other times so you're not building up as much of a tolerance. Maybe that's another option. And definitely don't take too much and give yourself a heart attack.

 

Bridget Moroney  1:29:19

Yeah, speaking of like, yeah, the the adenosine and everything that's that's kind of something I had heard from somewhere before. It's like, it's not so much that gives you energy, it just blocks those receptors that make you tired. So it's like kind of a fake type of energy.

 

Christina Hackett  1:29:31

And you're still getting the tiredness with just waiting until the caffeine is gone. And then you you kind of crash. So yeah,

 

Bridget Moroney  1:29:39

yeah, it's kind of it's yeah, it's it's concerning. I mean, I guess a couple of things, especially when you get into some of these more hardcore pre workouts, and there's debate on that on like, whether it's true or not, but there's some claims that they can be tainted with other drugs. So if you're in a sport that is drug tested, you could put your Is your career potentially in jeopardy there? If you're taking something that's tainted? So again, like, I guess the point is like, is it? Is it worth? Is it worth the risk of your health? Is it worth the risk of you know, if you are trying to compete at a high level and do something like that worth jeopardizing that opportunity, like, there's just so much there. And I know, we didn't talk about this, you know, that's like, a different type of subject there. But, you know, in the world of bodybuilding, very, very well known that people take all sorts of performance enhancing drugs that do lead to a shorter life. And I've seen a lot of bodybuilding athletes talk pretty openly about it and try to be responsible, but they do acknowledge that you are, you're trading your health for this sport, or for this outcome here. And I'm not here to say if that's right or wrong, and I think everyone has to make their own kind of, you know, soul searching questions and decide what's right for them and what they want out of their life and health. But personally, no, thanks.

 

Christina Hackett  1:31:01

Yeah, yeah, I agree. If you're, if your goal is to stay healthy for a really long time, then there are some things you might sacrifice now to be able to do that.

 

Bridget Moroney  1:31:12

And even to and I guess, on that note of, of PDs like again, like acknowledging that caffeine, yeah, it's not a vitamin it's an it's a drug. And I forget what the level is for water. But there are there's there is a certain level of, of caffeine that once you go past it, it's it's considered illegal. It's considered you know, so I forget what it was maybe I feel like people say up to 400 milligrams is, which is super high, if you think like how much is in a cup of coffee like 90. So they say it's safe, maybe potentially save up to 400. So maybe that's the the limit there for, for the NCAA and things like that. But yeah, I don't know for anyone. Yeah, just kind of word of caution there.

 

Christina Hackett  1:32:01

Yeah, definitely. Maybe that's why people like it is because it's partially banned. If we could get curcumin partially banned, then people will be like, Oh,

 

Bridget Moroney  1:32:13

I know. Right. Yeah. I know. The rebellious side. Yeah. Yeah. Let's get curcumin and CO q 10. Like, yeah, partially banned. And maybe people? Yeah, well, again, going back to the energy there. And like kind of what I said with like, co q 10. And just feeling like more of that, I guess what I would call a clean energy. Like, I call it clean, because I feel like, my body has energy because my cells are healthy. And it's doing what it needs to do versus this, like kind of fake high or fake, you know, masking fatigue. So

 

Christina Hackett  1:32:44

my perfect.

 

Bridget Moroney  1:32:48

Well, this has been awesome. Are there any other I like I said, we have a huge list here. And we've been we've been at it for a while any other supplements, you know, to add?

 

Christina Hackett  1:32:57

No, I think we've gone through enough. This is pretty long.

 

Bridget Moroney  1:33:01

It is it is and you know, once again, I I appreciate your your time being on this podcast and talking all about this. And also the time that you obviously put in prior to this just kind of pulling up some of these studies and doing your due diligence there, you know, to offer, you know, this type of education to the listener. So it's been fun, I can geek out about supplements, you know, for a very long time, obviously. So I hope I hope it was enjoyed by you know, anyone else listening and you know, hopefully get some some good. Some good takeaways to help, again, not only just performance, but also longevity and just health overall. Yeah, before we sign off a couple of things, obviously, most importantly, like if people want to learn more about you, Christina, or your coaching or just supplements or anything else that you educate people about, like where can they find you on the web? Or what's the best way to get in contact with you?

 

Christina Hackett  1:34:01

Yeah, so I'm, I'm not super great at social media yet. I'm trying to work on that. I have a website that I'm sort of building on the backside and I think if you go there right now, it'll still say website coming soon, but it's called if health courage collective.com So Nova just health courage collective.com And then I have a podcast called The Health courage collective. And I have episodes on magnesium and episodes on is your fish oil good enough and episodes about mitochondria. So if any of those you wanted to learn more, you could come listen to me talk about those. There. So that's probably the best is to find my podcast. Yeah. And then you'll put the link for the like list. If you're looking for a good list of supplement companies you know that you can trust. That's where I pick my supplements from so that's an option that you can get for free.

 

Bridget Moroney  1:34:55

Awesome. Yeah. And I'll put the list the links to all that the links to to your you know your brand recommendations, your podcast Yeah, like, again as as thorough and as long as this This podcast was like we very much just only scratched the surface. So Christine's podcast is She's a wealth of information here so if you want to do a deeper dive with some of those topics like she mentioned the fish oil, the magnesium definitely go give it a listen there because you get you get really into the science. Well, thank you so much again for being on this episode. It was fun. It was very educational. And like I said, I'm, I'm inspired to maybe check out some of these, these different ones that you mentioned with this Pm or the Mitel cure and get back on my curcumin regimen. And thank you to everyone else listening and yeah, we'll see you next time. All right. That's all for today's show. Thank you so much again for listening. And be sure to head over to aspire to coaching.com backslash podcast, check out the show notes for today's episode. There you'll find some of the links we've mentioned on today's podcast, as well as some of the previous episodes we've done. And while you're there, please make sure you sign up for a show updates. I am always updating the show and bringing in bonus content. So you do not want to miss out on any of that. One last thing. If you loved this episode, and you think a friend would really enjoy it as well. Grab the link and share it out for me please. It truly does help spread the word of this podcast and the topics that we discussed on our episodes. And at the end of the day. My goal is to empower as many people on their performance journey as possible. Thank you all so much again, and we'll see you nex

Episode 11: Supplements for Performance, Health, & Longevity with Christina Hackett