HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1

Welcome to episode 36 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit. Training updates from the HPN girls! What kind of nutritional support, supplements, habits, etc., are prioritized to support the following two scenarios:  […]

The post HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1 first appeared on Endurance Planet.

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Welcome to episode 36 of Holistic Performance Nutrition (HPN) featuring Tawnee Gibson, MS, CSCS, CISSN, and Julie McCloskey, a certified holistic nutrition coach and personal trainer, who you can find over at wildandwell.fit.

Training updates from the HPN girls!
What kind of nutritional support, supplements, habits, etc., are prioritized to support the following two scenarios: 

Julie – hormone-healing maintenance: continuing to support overall health/hormones coming off imbalances and also with an increasingly demanding job on feet as coach/trainer and longer distance racing (eg 50-miler).

Tawnee – 8 months postpartum: A mom who’s breastfeeding with small kids and getting back to consistent exercise/ training and even racing after a long time away from all that. Currently: Milk supply fantastic & generally feeling great too–how does TPG achieve this while pushing harder in training and seeing gains in fitness?

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Julie 

Supplements:

IRON 2x/day
Rhodiola 5x/week – for stress and fatigue resistance
Creatine 2.5g 5x/week – brain function, sleep, strength, recovery
B6 in P5P form (thanks Tawnee!) – hormones, pms
Chaste Tree Berry – hormone balance
Fish Oil 1g/day – mood, cognitive function, blood sugar regulation, recovery
Magnesium 5x/week
Amino Acid Complex 1x/day
Zinc or a Trace Mineral complex 4-5x/week

Tawnee

Supplements:

The One by Quiksilver Scientific

For adrenals & mitochondrial
Has PQQ, CoQ10, Resveratrol, tocotrienols, adaptogens, botanicals
Even astragalus for immune
“Definitely felt a shift in my energy and recovery from sleep deprivation once I started this.”

Stress B Complex and/or B6 in P5P form

Podcast discussing forms of B6 and why we recommend P5P

Iodine

Needs increase in pregnancy and lactation; I’m not getting from salt and not a ton in my diet
Benefits for both of us:

Helps with my thyroid
Helps with baby development eg brain/neurological

Take a drop in water and can dose as needed, a few times a week

Rotating probiotics/ regular fermented foods

Had antibiotics in labor so really ramped this up postpartum for both of us, never saw any lingering negative effects on gut health
Almost every day eating some form of fermented food, for baby too!

ION Gut support

Also gut support, different than probiotics
Soil derived, trace minerals and amino acids
Strengthen cellular or tight junction integrity – something that can be compromised with gluten, glyphosate, etc
Redox signaling (mechanism)

Mag Bicarb

Why this form? Discussed on OMM 3 in more detail
Save 10% off your first order of Crucial Four, the brand Tawnee buys for MagBicarb

Cod liver oil or fish oil

CLO brands: Rosita or Green pastures
FO brands: Nordic Naturals or Biotics Research
Vitamin A concerns? No. WAP – “We have pointed out that concerns about vitamin A toxicity are exaggerated. While some forms of synthetic vitamin A found in supplements can be toxic at only moderately high doses, fat-soluble vitamin A naturally found in foods like cod liver oil, liver, and butterfat is safe at up to ten times the doses of water-soluble, solidified and emulsified vitamin A found in some supplements that produce toxicity.(1)Additionally, the vitamin D found in cod liver oil and butterfat from pasture-raised animals protects against vitamin A toxicity, and allows one to consume a much higher amount of vitamin A before it becomes toxic.(1-3) ”
Been leaning toward more natural forms of A & D lately, giving appropriate dosages to girls too.

Lifestyle Medicine & the Roots of Wellness
Part 1: Starting the conversation with #1-3

We often are asked how to heal x,y,z or get better at x,y,z… but then often hearing, “I can’t heal or get better…” Maybe we’re looking too much at the surface and not enough at the roots. Here we start the conversation on the real roots of healing and thriving buy thinking deeper than just a current fad or protocol, i.e. what does it really take to get well and stay well? This is lifestyle medicine…and there is science to support this.

IFM’s functional medicine tree

1. Emotional health & self-awareness

Healing past traumas, releasing and letting go, desire to be well and not stay stuck… this is the HARD WORK. E.g. attitudes, beliefs, values, and intentions. Being stuck will often manifest and no it’s not your fault for manifesting an injury or whatever it is, this is just your body giving you the gentle (or not so gentle) nudge to dig deep and see what’s there. Often look to past and what needs resolving.Your injury has roots to something deeper than a biomechanical error, in most cases. It shows a larger imbalance… follow that! Same with weight gain/overweight or being too lean… what is the EMOTIONAL root? Not just the physical outcome.
Must FIRST be open to change and doing the work..”nothing changes if nothing changes”This is my cornerstone pillar (physical health/exercise  is a close 2nd) – everything is downstream of the state of my emotional health…I eat better, move better, sleep, better, connect better, work more creatively etc.
Letting Go = “Drop the Rope”…is it something you can’t control? Drop the rope

2. Resilience to stress

If exercising or sleep deprived or mentally unstable or whatever it is, must do all we can to offset that with daily habits and practices to build robustnessTargeted supplements and self-care practice – the discipline to be consistent with these little habits.
“Catching Uncertainties” – name it, locate it in your body, see if through

3. Community

Gotta have your people, social media – does it count? I don’t think so.
We are social creatures, the need to belong is ingrained in our nature
5 Key Benefits of Community:
Support and Safety: to help fight feelings of hopelessness
Connection and Belonging: being a part of something Bigger brings meaning
Influence: the uplifting effect of being surrounded by positive people
Sharing: reinforces our sense of self and adds worth and value to the comm.
Learning: finding people with different experiences to provide insight
Tips for finding community: search for a group of like-minded people; share thoughts, ideas, books, meals with friends or neighbors; spend less time scrolling social media, and more time showing up in person; volunteer for a cause that means a lot to you; join a fitness group, dance class, art class etc.
The post HPN 36: Supplement Plans for Postpartum vs. Hormone-Healing Maintenance, Plus Lifestyle Medicine Part 1 first appeared on Endurance Planet.