The Thorne Podcast

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Health & Fitness
**The Thorne Podcast**

With so much happening in the world of health and wellness, how can you separate fact from fiction? Listen to Thorne’s medical experts as they bring you the latest insights, access to exclusive interviews, and much more as the Thorne Podcast navigates the complex world of health and wellness. Here you’ll discover the newest research on diet, nutritional supplements, and lifestyle approaches to unlocking your best self.

Latest Episodes:

Weight Loss or Way of Life? Revisiting Diet Trends Nov 17, 2025

Show notes

During this episode you’ll learn about:

Fast fad or functional fuel? A registered dietitian busts myths about dieting [3:06]
Keto diet, explained: What are ketogenic foods and who may benefit from eating keto? [7:19]
- Keto diet side effects [10:04]
- Supplements to support a keto diet [13:03]
What is a paleo diet? How paleo differs from keto [15:06]
Veganism: How to solve the protein problem with plant-based foods [17:24]
What you should know about the Mediterranean diet [20:47]
Which diet works best? [25:07]
- How to avoid nutrient gaps in popular diet fads [26:01]
Questions from the community
- How do vegans get enough omega-3s without fatty fish or fish oil supplements? [29:19]
- My child wants to go vegan. What can I give them to support their new diet? [30:47]
- The paleo diet upsets my gut. How can I support my digestion if I eat paleo? [32:20]
- Why does my diet recommend avoiding beans and grains? Don’t I need the fiber? [34:38]

Resources related to this episode:

Products related to this episode:

Multi-Vitamin Elite, Basic Nutrients 2/Day, Men's Multi 50+, Women's Multi 50+, Advanced Nutrients, B-Complex #6, B-Complex #12, Basic B Complex, Vitamin B12, MediClear Plus®

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Subscribe to the show wherever you listen to podcasts so you never miss an episode. You can also learn more about the topics in the episode by checking out the latest news, videos, and stories on Thorne’s Take 5 Daily blog.

Myth-busting Creatine: Uses for Brain and Brawn Nov 10, 2025

Show notes

During this episode you’ll learn about:

Trending wellness topics: Strength training for longevity and metabolic health [1:14]
This week’s topic: Creatine’s whole-body benefits – it’s more than just muscle [3:07]
- How creatine fuels the brain and mental performance [7:03]
- BCAAs and Alpha-GPC: Synergistic supplements to take with creatine [9:13]
- Misconceptions about creatine side effects [12:20]
Gifting wellness: Healthy gift ideas for the holiday season [16:21]
- How to empower good health with personalized gifts [19:28]
Questions from the community
- How can I avoid “bulking up” when taking creatine? [23:46]
- Do I need creatine for lean muscle mass if I’m already taking a protein powder? [25:53]
- Are there added benefits from flavored creatine? Can I mix creatine with coffee? [27:17]
- How can I give a supplement to someone I care about without it coming off as judgmental? [31:12]

Resources to topics mentioned in this episode:

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Ashwagandha: An Ancient Herb for Modern Life Oct 27, 2025

Show notes

During this episode you’ll learn about:

Trending wellness ideas with Kirsten Vaderhegghen, Thorne Medical Affairs Coordinator [1:01]
This week’s topic: Ashwagandha, an ancient remedy for modern lifestyles [3:56]
- What are the health benefits of ashwagandha as a dietary supplement? [6:44]
- How ashwagandha affect the body’s biochemistry? [8:33]
- New applications of ashwagandha for stress management [10:01]
Unique ashwagandha extracts, from NooGandha® to Shoden® to KSM-66® [11:50]]
- Choosing the best form of ashwagandha for your health needs [13:40]
- Best ways to use an ashwagandha supplement [15:55]
Questions from the community
- When will I feel the effects of ashwagandha? [21:44]
- Because ashwagandha is a natural supplement, how do I know which products are the most effective and of the highest quality? [23:22]
- Can you mix ashwagandha with other stress-support supplements or with a multi-vitamin? [25:02]
- What foods or diets can help support stress management? [28:21]
- Are there any ashwagandha contraindications? Who should not take ashwagandha? [30:57]

Resources to topics mentioned in this episode:

Products related to this episode: Ashwagandha, Daily Greens Plus, Stress Balance, Advanced Testosterone Support, Memoractiv™

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Essential Tips for Immune Season Wellness Oct 06, 2025

Show notes

During this episode you’ll learn about:

Trending wellness tip: The 30-30-3 diet [1:18]
This week’s topic: Everyday ways to prepare your immune system for cold weather months [4:45]
- What does it mean to “boost the immune system”? [7:08]
- How does the immune system work? [8:45]
Healthy habits that promote a healthy immune response [10:55]
Beyond vitamin C: Nutrients support the immune system? [14:48]
- What is quercetin? How does quercetin support a healthy immune function? [18:04]
Deeper insights from health testing: Key biomarkers and indicators of immune health [21:02]
Immune season mistakes to avoid [24:55]
How effective are folk remedies for immune health? [29:15]
What to do if you do get sick [31:14]
Questions from the community
- How are flu vaccines made if this year’s strains haven’t appeared yet? [34:48]
- Is it safe to exercise while sick? [35:52]
- Are there supplements that help break up mucus? [38:41]

Resources to topics mentioned in this episode:

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Let’s Methylate: All About the Methyl Cycle Sep 22, 2025

Show notes

Every cell in the body carries out a process called methylation, which plays a role in cellular energy production, hormone balance, detoxification, even gene expression. Dr. Amanda Frick and Dr. Jennifer Greer explain the methyl cycle, folate vs. folic acid, and methylated vitamins. Get answers to your questions about methylation.

Rundown

During this episode you’ll learn about:

Weekly Wellness Tip: How to supplement accurately with folate and B12 [1:22]
What is methylation? [2:59]
- Methylated vitamins that support the methyl cycle [4:56]
Folate for pregnancy: How healthy methylation promotes reproductive health [6:27]
Methylation for mood support [8:35]
- Homocysteine: A balancing act with methyl groups [10:04]
Effective ways to support healthy methylation with foods high in folate [11:12]
- Lifestyle interventions to promote healthy methylation [14:47]
Questions from the community
- What is the MTHFR gene and how does it affect methylation? [17:26]
- What’s the difference between folic acid, folate, and 5-MTHF? [19:13]
- Is folic acid only for pregnant women? How is healthy methylation different for men? [21:32]
- Can you over-methylate? Are there any side effects? [22:28]

Resources to topics mentioned in this episode:

What is Methylation and Why Is It Important?

5-MTHF: The Best Folate Supplement to Support Methylation

How Does Methylation Affect Fertility?

Methyl-Guard® for Optimal Methylation

Why It's Important to Methylate While Taking Nicotinamide Riboside

Three Reasons to Pair a Methyl Donor with Nicotinamide Riboside

8 Common Biomarkers to Check if You Are Concerned About Brain Health

Folate vs Folic Acid: Is There a Difference?

Benefits of B Vitamins

Products related to this episode: 5-MTHF, Vitamin B12 (Methylcobalamin), B-Complex #12, Basic Prenatal, Methyl-Guard Plus®, Ginseng Plus

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Da Rulk’s Wellness Tips for First Responders Sep 08, 2025

Show notes

During this episode you’ll learn about:

This week’s guest: Da Rulk, strength and conditioning specialist for first responders and tactical athletes [0:58]
What does training and recovery look like for military, firefighters, police, and other first responders? [4:17]
- On-duty vs. off-duty nutrition strategies for first responders [6:54]
How to maintain quality sleep as a first responder [12:21]
- Supplements to support first responders who experience disrupted sleep [14:51]
Ways to support a positive mindset as a first responder or military athlete [17:53]
Hydration tips for first responders, and why water alone may not be enough [22:32]
Questions from the community
- How can someone who works night shifts get a better sleep schedule [27:52]
- What is different about training first responders versus other athletes? [31:20]
- What are the best exercises for an emergency medical responder or other first responder? [37:15]

Resources to topics mentioned in this episode:

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How Caffeine and Alcohol Affect the Brain Aug 25, 2025

Show notes

During this episode you’ll learn about:

This week’s guest: Carly Duffy, RD, Medical Education Specialist at Thorne [0:58]
Harmful or harmless? How caffeine and alcohol affect the brain [3:15]
- Caffeine’s stimulant role in the brain [5:26]
- Alcohol as a depressant and how it impacts the sleep cycle [6:51]
- Health benefits of caffeine and best time to have caffeine [8:36]
- Is there any way to consume alcohol in a heathy, mindful way? [11:28]
Tips to maintain a balanced lifestyle when trying to change habits around alcohol and caffeine consumption [14:31]
- Caffeine alternatives: Supplements that provide mental clarity and focus [19:10]
- How to support liver and gut health when consuming alcohol [20:43]
- Ways to build a healthful relationship with caffeine and alcohol [23:12]
Questions from the community
- I’m trying to cut back on caffeine. What can I do about the afternoon energy crash? [27:04]
- I’m always feeling tired. How do I know if the fatigue is from too much caffeine or not enough? [30:31]
- What supplements help with focus and energy without leaving me feeling jittery? [31:52]
- How can I mimic the calming effects of alcohol in social settings when I’m feeling anxious? [33:09]
- I use wine to relax at night. What else could I try to maintain my nightcap ritual without interfering with sleep? [33:19]

Resources to topics mentioned in this episode:

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Expert Tips to Get Back to Balance Aug 11, 2025

Show notes

During this episode you’ll learn about:

Back to balance: What is the work-wellness balance? [1:34]
How to use the end of summer as the time to renew your routine [4:32]
- Changes in health from summer into fall [6:20]
Ways to regulate gut health [8:19]
- Microbiome support from Thorne’s Complete Biotic? [11:26]
- When is the best time to take Complete Biotic? [15:22]
Why you may need a foundational multi-vitamin to restore everyday wellness [16:30]
- Benefits of Thorne’s Basic Nutrients 2/Day [18:45]
How omega-3 fatty acids and CoQ10 help revitalize the body and brain [22:01]
- When to take omega-3s [25:29]
What botanical nootropics help the brain refocus and adapt [26:29]
Lifestyle tips for maintaining balance [30:26]
Questions from the community
- Which supplement should I prioritize taking if I don’t have a lot of time in the morning? [35:08]
- Is Complete Biotic OK for my kids to take? [36:45]
- How long after starting a new supplement should I expect to feel a difference in focus or energy? [37:41]

Resources to topics mentioned in this episode:

Products related to this episode: Complete Biotic, Basic Nutrients 2/Day, Omega-3 with CoQ10, Memoractiv™, Ashwagandha

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Podcast Rewind: Exploring Bone and Muscle Loss Jul 28, 2025

Show notes

During this episode you’ll learn about:

Defining sarcopenia [1:56]
- Sarcopenia: loss of muscle mass [2:18]
- Sarcopenia and metabolic functions [2:50]
- Sarcopenia and weight [3:50]
- Aging and strength training [4:20]
Aging is a primary factor for difficulty in maintaining muscle mass [5:21]
Animal protein, healthy aging, and sarcopenia [6:11]
- Amino Acid Leucine [6:55]
- BCAA / Amino Complex [7:24]
Using plant proteins [8:20]
Collagen and muscle mass [8:50]
- Collagen and skin health [9:20]
Hydroxymethylbutyrate (HMB) [10:28]
- HMB and muscle mass support [10:35]
Osteopenia: loss of bone density [11:18]
- Connected to the body’s inflammatory response [12:12]
- Body’s acid/base balance [12:46]
Osteopenia and exercise [13:48]
- Trampolines for osteopenia [13:55]
- Osteopenia in astronauts [14:07]
- Swimming for osteopenia [14:30]
Osteopenia and diet [15:15]
- Drinking soda/sugary beverages and negative impact on bone health [15:45]
Nutrients for Osteopenia and bone health [16:00]
- Vitamin K [16:30]
- Calcium [18:01]
- Magnesium [18:25]
- Vitamin D [18:30]
Questions from the community [20:05]
- How to tell if you have sarcopenia [20:10]
  - Feeling fragility, loss of power in muscle function [20:20]
  - Blood and metabolic profile [20:33]
- How to tell if you have osteopenia [21:32]
  - Lack of symptoms / getting X-ray done [21:40]
- Difference between osteopenia and osteoporosis [22:27]
  - Degree of bone loss [22:39]
- Are sarcopenia and osteopenia genetic? [26:13]
  - Understanding how genes interact could help determine bone health [26:46]
- When do you treat sarcopenia and osteopenia? [28:00]
  - Active prevention [28:20]

Resources to topics mentioned in this episode:

Are You at Risk for Osteoporosis?
Essential Nutrients for Bone Health
6 Things You Can Do To Age Better
One Giant Leap: What Space Travel Has Taught Us About Health on Earth

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How to Achieve Restorative, Healthy Sleep Jul 14, 2025

Show notes

During this episode you’ll learn about:

This week’s topic: Sleep – why we need it and how to prepare for a good night’s rest [1:34]
- The sleep cycle: Differences between REM and non-REM sleep stages [5:35]
- Why do we need REM sleep? [8:54]
Common causes of sleep disruption [9:41]
- What causes jet lag? Tips to help reset the circadian rhythm [13:25]
- Supplements that help regulate the sleep cycle [15:03]
- “Body busy” vs. “brain busy”: How to pinpoint the best strategies for falling asleep [16:44]
Questions from the community
- What is restless leg syndrome? [21:52]
- Why do I feel sleepy in the middle of the day? How can I stay focused? [25:12]
- What’s the difference between melatonin and serotonin for sleep? [28:27]
- Do sleep supplements cause dependency? [29:40]

Resources to topics mentioned in this episode:

Products mentioned in this episode: Magnesium Bisglycinate, Theanine, PharmaGABA, Ginseng Plus, Phosphatidylserine, Memoractiv

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