It is hard to scroll through social media without being told that another powder, gummy, or pill will fix your energy, digestion, metabolism, or weight. Some supplements can be genuinely useful, but others come with questionable claims, limited research, and more risk than their “natural” branding suggests.

Let’s take a closer look at how yo evaluate supplements without assuming they are automatically helpful or harmful. Do you need supplements at all? And if so, which ones can be helpful, and what’s all hype without substance?

Links and Resources

• Examine.com

• Creatine episode

• Berberine: Does it work? and Is it like ozempic?

• Email

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

  
  

Topics Covered

• Supplement marketing and who is making the money

• Regulation and third-party testing

• Supplements you might want to take: Vitamin D, magnesium glycinate, iron, calcium, omega-3s, Prenatals, B12, and choline

• Supplement adjacent products: Protein powder, fiber, and creatine

• Is berberine “nature’s Ozempic”

• FDA-approved and experimental peptides

• Greens powders and fat burners

• Detox teas and digestive enzymes

• Probiotics and collagen

• Apple cider vinegar gummies

• Food-first alternatives to supplements

Most people do not need a complicated supplement routine. Supplements are most useful when they address a diagnosed deficiency, a specific dietary gap, a medical need, or a clearly defined convenience issue. Products marketed with broad promises about metabolism, energy, detoxification, or weight loss deserve more scrutiny.

Taking supplements without identifying the problem first can waste money, create side effects, interact with medications, or distract from changes that would be more effective. “Natural” does not guarantee that a product is safe, accurately labeled, or supported by reliable evidence.

Start by defining the exact issue you want to address. Review your diet, health history, medications, and relevant blood work before choosing a product. When a supplement is appropriate, look for a simple formulation, reputable storage and sourcing, and third-party certifications such as NSF or USP.

There’s something strangely satisfying about doing things the hard way. If a new habit feels too easy, it can almost seem like we’re cheating.

But what if easy is exactly what we should be aiming for?

Shante and I started talking about habits because both of us spend a lot of time helping people change what they do, whether that’s with nutrition, movement, or running a business. And we kept coming back to the same tension: we want meaningful change, but we often make the process much harder than it needs to be.

So we’re digging into what it actually looks like to build something you can keep doing when life inevitably gets messy.

Links and Resources

• Maestro on the Mic Podcast: Link

• Prompting Curiosity Podcast: Link

• Shante’s Instagram: Link

• Email

• 1-1 nutrition coaching information: ⁠link⁠

• Follow me on Instagram: link

• Join my nutrition newsletter for weekly tips and insights.

Topics Covered

• Starting with habits that feel easy

• External versus internal motivation

• Building habits during major life changes

• Reducing friction around healthy choices

• Realistic expectations for your capacity

• Why small wins create momentum

• Setting goals that actually matter

• Borrowed goals and arbitrary rules

• Weight loss versus maintenance habits

• Using short challenges strategically

• Making meal prep more manageable

• Creating habits that survive messy weeks

Healthy habits are more likely to stick when they are realistic enough to repeat consistently. Starting with a small behavior and reducing the effort required to complete it can make long-term consistency easier than trying to change everything at once.

GLP's (like Ozempic) can feel like the answer to weight loss, but the best results come from using these medications together with changing your nutrition and strength training.

We've helped many of our clients who are on GLP's change their nutrition to lose bodyfat (not muscle) and have long lasting results.

That's why I HAD to have Lori on the podcast this week, because she has been on this journey and has lost 80 lbs (so far!)

We talk about protecting muscle, eating enough protein, managing side effects, understanding scale fluctuations, and why having a coach helped Lori use the medication as one tool instead of treating it like the entire plan

Links and Resources in this episode

• Lori's facebook post: link
• Past episode on Ozempic/GLP-1s: link
• 1-1 nutrition coaching information: link