362: Walking for Weight Loss? Timing & Combining Supplements? - Your Q&A

Episode 362 On Air with Ella

On Air with Ella podcast episode 362 fitness and nutrition

For informational purposes only. This is not medical advice.

Your Questions

1. Walking vs Running for Weight Loss

"I tried running yesterday and I was so slow it was embarrassing and discouraging. Should I just walk? How does walking compare to running if I actually want to get back in shape?"

I address why walking might be the best place to start, and share HOW to walk to mimic the benefits of running.

📝 Fun Fact: For every pound of weight gained, that’s approximately 4 pounds of additional pressure exerted on each knee joint. So gaining five additional pounds adds around 20 pounds of pressure to your joints!

2. Maximizing Supplement Absorption: Tips for Timing and Pairing

Alyssa asked, “does the timing of supplements matter in terms of how well they work.”

❗️Short answer: YES! See below for an outline of everything I learned!

3. Encouraging Healthy Eating Habits in Children: Practical Strategies for Parents

“How do I turn a blind eye to how awfully my stepson eats and how his mom's side of the family eats? It kills me inside every other week.”

💙 This is complicated and difficult. We cover everything from family dynamics to practical tips in this episode.

❗️Pro Tip: Copy and paste this into your browser or YouTube search: "how to sneak vegetables into kids food."

📍 Get the full episode transcript here

📝 DEEP DIVE: Timing and Combination of Supplements for Optimal Efficacy

The timing and combination of supplements can significantly impact their efficacy and absorption in the body. Here are key points to consider:

Water-Soluble vs. Fat-Soluble Vitamins:

Water-soluble vitamins like vitamin C and B vitamins can be taken at any time but are often recommended in the morning for energy support.
Fat-soluble vitamins such as A, D, E, and K are best taken with meals containing fat to enhance absorption.

Minerals Absorption with Food:

Minerals like calcium, magnesium, and iron are better absorbed when taken with food, which can also help minimize gastrointestinal discomfort.
Competitive absorption: Some minerals compete for the same absorption pathways, so taking large amounts simultaneously can reduce overall efficacy.

Avoiding Competitive Absorption:

Certain minerals like zinc, iron, and calcium can interfere with each other's absorption when taken together in large amounts.
Avoid taking some minerals at the same time as multivitamins or antioxidant formulas to prevent absorption issues.

Specific Recommendations:

Thyroid medications should not be taken with calcium, magnesium, or iron within four hours to avoid interference with absorption.
Some vitamins like B vitamins are best taken in the morning to avoid potential stimulating effects on sleep.
Vitamin D is recommended to be taken earlier in the day with meals to prevent interference with melatonin production at night.
Minerals like iron and zinc are best taken at night for optimal absorption and potential relaxation effects.

Creating a Personalized Plan:

Read supplement labels to understand the mineral content and avoid excessive intake.
Time the intake of individual minerals and multivitamins to space them out by 2+ hours for optimal absorption.
Develop a personalized plan for supplement intake - invest in yourself and it will pay dividends!

Want more? Read this very comprehensive guide:

9 Ways to Increase Your Body's Vitamin and Mineral Absorption

ella lucas averett podcast host On Air with Ella

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