A Longevity Based Paradigm
Since 2020, vitamin and supplement usage has risen dramatically, 12.1% in 2020 alone, as more people than ever are focused on improving their health and wellness. Products that claim to boost immunity, lower stress and slow aging are all the rage. But as the medical establishment continues to evolve in the direction of a more preventative, longevity based paradigm, the onus falls to the consumer and allied health professionals to fill the information void with regard to supplementation. Our goal here is to help you determine when supplementation may be appropriate, learn how to navigate the process, and introduce some well researched supplements that could provide powerful benefits.
Complement, Rather than Complicate
There are plenty of circumstances where a healthy individual may benefit from supplementation. However, before researching clean, independently tested, non-GMO, etc, it’s important to evaluate where deficiencies lie or what could help you to achieve a particular objective. This is by no means an attempt to dissuade you from taking supplements, but rather to encourage you to choose supplements that will complement, rather than complicate, your eating strategy.
Know your Reality
In 2023, the supplement industry is projected to reach 39.8 billion dollars in revenue. Health and wellness products that promise inimitable outcomes can be found in all forms, yet the most effective ways to improve health are often simple and free. A well-varied eating strategy rich in vegetables and healthy fats is a great place to start, however, even those practicing healthy lifestyles will likely benefit from some degree of supplementation. For example, fish, krill, and plant based omega 3 oils in particular offer many benefits making supplementing this nutrient a no brainer. The standard American diet typically contains an unbalanced amount of omega 6 and 9 fatty acids so balancing these ratios with omega 3 becomes important for a number of potential health benefits. Consuming the minimum effective dose from whole foods while avoiding the negative contaminants such as mercury is difficult if not impossible. Or, in the case of Vitamin D, supplements offer an alternative in areas of the world that lack sunlight for a large portion of the year. Generally speaking, supplements offer nutrients in higher concentrations than can easily be found in nature making them readily available and easy to consume.
In the majority of situations, however, an assessment of lifestyle areas that could be improved upon will reduce the need to supplement in order to derive the benefits. In other words, assess what you can control prior to relying on supplementation. For example, look to improve your sleep hygiene before turning to sleep supplements. Again, supplementation can be beneficial but should not be a crutch nor a ‘hack’ for less than healthy behaviors.
Dr. Andy Galpin, professor of Kinesiology at Cal State Fullerton, sets a goal to get his athletes where they need with as little supplementation as possible. Galpin’s objective is for his athletes to be situated such that lifestyle, sunlight, sleep, physical activity, stress management, hydration and whole food nutrition provide almost everything required to derive the desired health and performance. We can all benefit from efforting to level up in these aspects of our lifestyle since no supplement will provide more benefit than improving these areas naturally.
Once you have begun attending to the aspects of your lifestyle that need attention, be aware that genetics and your environment could mean that you need more or less nutrients than someone else. For example, women entering their 50’s may be more in need of nutrients that support bone health such as calcium and Vitamin D3 taken with K2 to maximize absorption.
As with anything, the key to positive results is consistency. If you are open to the idea of supplementation and willing to be consistent. To determine if you are truly deficient in a particular nutrient, see a functional medicine doctor and get saliva, blood, stool, or other tests that accurately show these ranges whereby a plan of action can be created to bring nutrient levels into range. Comparing what you eat to the government reference daily intake (RDI) is not a bad start, but these numbers can have a margin of error of up to 15% for fat soluble vitamins. Not to mention you would have to be very good at tracking your food to reduce error. It may seem inconvenient or unnecessary to see your doctor for a blood test, but the information gleaned could be invaluable to setting you on the right path towards better health.
FiT Recommended Supplements
While lifestyle adjustments can and should account for roughly 80% of your health promotion efforts, carefully selected supplements can support and help with the remaining 20% in a variety of ways – by filling in nutritional gaps, boosting performance or aiding in recovery. Here are three powerful supplements that cover these bases and are among some of the most well researched supplements available. We’ve also included what lifestyle aspects these tend to improve with regular usage.
Liposomal D3/K2
- Better absorption and bioavailability than traditional D3
- Needed for bone, teeth and muscle health
- Calcium absorption
Lifestyle: Time outdoors, seasonal
Broad spectrum Magnesium
- Promotes Healthy Sleep
- Assists Bone Health
- Supports a Positive Mood
- Supports Healthy Blood Pressure
Lifestyle: Sleep hygiene
B complex
- Cell health
- Growth of red blood cells
- Energy levels
- Eyesight
- Brain function
- Digestion
- Appetite
- Nerve function
Lifestyle: Stress Management
Omega 3 (fish oil, krill oil, cod liver oil, algal oil)
- Lower elevated triglyceride levels
- May curb stiffness and joint pain
- Support Cardiovascular Health
- Important for Brain Health
- May Boost Immunity
- Contributes to eye health
- Contributes to skin health
- Improve mood in people with major depressive disorder
Lifestyle: Eating Strategy
These nutrients are readily available in a well balanced, varied diet, however it can be difficult to consume them in the concentrations that are most beneficial which is where supplementation can help.
How to Research and Decide
If you determine that supplementation might be in order for you, start slowly and look for the fewest supplements that offer the most benefit (hint: 2 have already been shared).
Equally important, if you are taking prescription medications or have health concerns, you should speak with your physician or pharmacist to ensure there are no drug interactions that could be harmful. Since we are not a medical facility, none of the information provided here is meant to be taken as medical advice.
Consumers can find ample information about supplements on the internet or social media, but its veracity is sometimes questionable. The difficulty for consumers and health professionals is identifying web sites that provide accurate, reliable and unbiased information. A few well vetted and reliable resources are listed below for you to try..
NIH Office of Dietary Supplements
Dietary Supplement Ingredient Database (DSID)
Experiment
Hopefully it’s obvious by now that taking a new supplement should not be an impulsive decision, rather one that carefully weighs the risks versus potential benefits.
Nearly every aspect of your reality has a role to play in how your body will respond to a particular supplement. With this in mind, choose supplements carefully, but recognize that you are experimenting and may get mixed results.
Try to avoid making significant changes to your eating strategy concurrently with starting a new supplement. This can lead to confusion and mixed results, with no clear road back to the source of the problem.
Analyze
Be sure to stay consistent with taking the supplement to see if it is providing any benefit. One example of this is creatine, which needs some time to build up in the body.
To fully understand the effect a particular supplement has on your physiology, a barrage of tests could be required, yet most people would not spend the time or money on this approach. Instead, it’s important to listen to your body and keep track of relevant information or data that will aid in reaching your objectives. Whether that is a sleep journal, sports performance data, or blood test results, recognize that these will not tell the whole story, but are still useful to getting a more birds eye view of your results.
Adjust
Finally, make adjustments when necessary and discontinue supplements that are not working or have undesirable side effects.. Stay positive and keep working towards the best overall strategy for you.
Summary
We hope you are now better prepared regarding how to approach and think about adding supplements to your eating strategy.
Taking stock of your current reality and working to improve important lifestyle factors is the first step. Recognize that supplements are never a replacement for a balanced and varied eating strategy.
Once you are ready, research and choose the best in class supplements that you deem appropriate, but don’t forget to check in with your doctor about any potential contraindications.
Be sure to stay consistent with taking them, while analyzing your results and making adjustments along the way. With this strategy we believe supplements can help get you closer to achieving your objectives.
Disclaimer:
None of the information shared here should be construed as medical advice. Be sure to consult your doctor prior to taking any supplement.
References:
https://ods.od.nih.gov/factsheets/WYNTK-Consumer/
https://fullscript.com/blog/credible-sources-for-health-information?ckc=denied
https://medium.com/rockstar-fit/paretos-principle-for-fitness-and-nutrition-ac727aea1e38
https://blog.insidetracker.com/how-to-know-if-your-supplements-are-safe#:~:text=Many%20supplements%20are%20certified%20by,contaminants%2C%20such%20as%20heavy%20metals.
https://www.naturalproductsinsider.com/contract-manufacturing/understanding-clean-label-dietary-supplements
https://www.medicinenet.com/nutritional_health_vitamin_d_pictures_slideshow/article.htm
https://www.ncbi.nlm.nih.gov/books/NBK580496/
https://www.mdpi.com/2072-6643/13/6/1912
https://hubermanlab.com/dr-andy-galpin-optimal-nutrition-and-supplementation-for-fitness/
https://www.zippia.com/advice/supplements-industry-statistics/#:~:text=With%20a%20market%20worth%20%2435.6,demographics%20having%20even%20higher%20percentages.
https://newsinhealth.nih.gov/2013/08/should-you-take-dietary-supplements
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5540241/
https://www.bulk.com/uk/the-core/the-most-scientifically-backed-supplements-on-the-market/
https://www.verywellfit.com/what-is-the-8020-diet-3495281
https://www.ift.org/news-and-publications/blog/2018/november/what-is-clean-label#:~:text=So%2C%20what%20does%20clean%20label,consumers%20might%20use%20at%20home.
https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
https://progressninja.com/80-20-rule-pareto-principle/
https://examine.com/supplements/fish-oil/
https://www.ibisworld.com/industry-statistics/market-size/vitamin-supplement-manufacturing-united-states/#:~:text=The%20market%20size%2C%20measured%20by,is%20%2439.8bn%20in%202023.
https://cleanlabelproject.org/blog-post/clean-label-projects-reason-for-being/
https://www.pennmedicine.org/updates/blogs/health-and-wellness/2020/february/the-truth-about-supplements#:~:text=Keep%20in%20mind%3A%20Most%20studies,Millstein.
https://www.healthline.com/nutrition/vitamin-supplement-trends#5.-More-enjoyable-supplement-experiences
https://www.iherb.com/blog/liposomal-vitamin-health-benefits/1252#:~:text=Liposomal%20vitamins%20D3%20and%20K2,proper%20tissues%20that%20need%20it.
https://www.livescience.com/benefits-of-omega-3
Kristin Pampeyan
Trainer
Spirit Animal: Bumblebee
What I love about FiT: That everyone is invested in the community whether it’s by hosting additional activities or sharing knowledge. It’s all to make each other better and help out the clients.
Favorite sports: Swimming and Softball
Dae-Von Bishop
All the way from East Palo Alto, Dae-Von was an avid basketball player and fan since the age of 10. From Eastside College Prep to Sonoma State to Foothill where he received his AA in psychology. Dae-Von developed a passion for training and helping others stay active and healthy after a bad ankle sprain in high school that occurred during the basketball season. Dae-Von received training the following summer at The Riekes Center, leading him to have a healthy senior year season as well as making 2nd team all league.This is what inspired him to become a trainer and help other athletes stay in great shape. At 20 years old, Dae-Von’s personal training journey began at The Riekes Center, and he hasn’t looked back since.
Dae-Von holds certifications in personal training through NASM, archery, as well as speed and agility and weightlifting both through NSPA. He even will do some basketball skill development on the side for young hoopers. His goal is to help people stay as fit and active as possible with little to no complications. I love training groups of athletes in either middle or high school. Those age groups tend to be the best time for athletes to get faster and stronger, as well as they begin to understand movement patterns which allow them to perform at an elite level. There is also a natural competitive aspect of training in groups that pushes kids to go harder during drills.
In his free time, you can find Dae-Von shooting hoops, working out, playing video games, spending time with friends, trying new foods(as long as there is no avocado), or hanging out with his frenchie, Trouble.
- Personal Trainer (NASM)
- Certified Speed and Agility Coach (National Sports Performance Association)
- Certified Weightlifting Coach (National Sports Performance Association)
- Archery Lvl. 2 (USA Archery)
Megan Justice
Jon Angeles
James Frederick
Trainer
Spirit Animal: Orca
Contact
- Dynamic Variable Resistance Training (DVRT) Level 1 Certification
- Certificate in Nutrition (FAB Academy)
- Certificate in Applied Stretching Theory and Practice (FTP)
- NASM-CPT
Jake Verhulp
Hannah Golden
Serena Earwicker
Operations Manager
Spirit Animal: Owl
Contact
Serena manages the day-to-day operations at FIT. If you need help with something apart from training, she is the one to get it done.
Outside of FIT you will find Serena hiking, biking and playing at the beach with her family.
What I love about FiT: FiT is welcoming and supportive to all. It feels like a hug, a sweaty one. Haha
Favorite sports: Anything I get to see live! Love the energy.
Tracey Downing
Owner
Spirit Animal: Owl
Contact
Tracey Downing has dedicated her life’s journey to empowering individuals to discover newfound confidence in their physical abilities and take command of their long-term well-being. Together with her husband, Thom, she established FiT, a health promotion company, in 2000, impacting numerous lives by guiding them towards positive lifestyle shifts and instilling the importance of prioritizing their health.
Her academic journey at the University of Michigan, where she graduated with a degree in Kinesiology, was complemented by a vibrant period of exploration. Tracey’s adventures took her across the globe to live in places like New Zealand, Ireland, and Scotland. These enriching experiences allowed her to indulge her passion for travel while simultaneously nurturing her professional growth, with roles in clinical and professional sports settings.
Beyond her entrepreneurial pursuits, Tracey treasures her role as a mother to two wonderful children. Outside of her business endeavors, she has completed an Ironman Triathlete, a testament to her unwavering determination, had the incredible honor of being an Olympic Torch Bearer for the Salt Lake City Olympics, and is a 20 year survivor of breast cancer.
In Tracey’s world, fostering physical wellness is not just a profession; it’s a lifelong vocation driven by a genuine desire to inspire and uplift others on their unique journeys toward lasting health and vitality.
What I love about FiT: Seeing people change: doing more than they thought they could, learning more than they thought they would, and showing up to make themselves better.
Favorite sports: Playing tennis and watching anything my kids are playing
Brett Lando
Physical Therapist
Spirit Animal: Cheetah
Contact
Brett grew up in San Francisco and attended St. Ignatius College Preparatory where he ran cross-country and track and field. After graduating from high school, he attended the University of California, Irvine where he earned his Bachelor’s degree in Biology. While at UC Irvine he competed on the cycling team in road and cyclo-cross races and helped manage the campus bike shop.
Brett graduated with his Doctorate of Physical Therapy from the University of California San Francisco/San Francisco State University. He is a graduate of Agile’s yearlong Orthopedic Residency, is a Board Certified Orthopedic Clinical Specialist and most recently completed a yearlong Fellowship in sports and manual therapy.
In his free time, Brett enjoys road cycling, the occasional triathlon, alpine skiing, surfing, backpacking, traveling and cooking with his wife.
What I love about FiT: The TEAM, Learning new exercises from the trainers, and a variety of fun, innovative exercise equipment.
Favorite sports: Cycling, Skiing, Surfing
- Doctor of Physical Therapy
- Board- Certified Clinical Specialist in Orthopaedic Physical Therapy
- Fellow of the American Academy of Orthopaedic Manual Physical Therapists
Kendra Wagers
Massage Therapist
Contact
Kendra Wagers has been a Massage Therapist since 2001. A native to California, she began her massage career in the Central valley working with various injury and chronic pain methods under experienced Chiropractors and physical therapists. In 2003 she relocated to Las Vegas, NV to attend the Nevada School of Massage Therapy’s accredited massage program which led to obtaining her National certification from NCBTMB. For over 13 years she worked as a licensed massage therapist in Nevada, including employment at top rated Spas on the Las Vegas strip. Receiving training in various modalities over the years including; Hawaiian Lomilomi, Thai, Sports and Shiatsu. In January of 2017 Kendra decided to return to California and is currently enrolled in the Traditional Chinese Medicine program at Five Branches University, furthering her education on overall health and wellness. With more than 17 years of experience and over 1500 hours in training Kendra has been able to hone in on her passion for healing while combining multiple techniques to provide a personalized and detailed massage to every guest. Her serene approach combined with her roots in structural techniques, offers harmony, balance, and ease to injuries or everyday stresses.
CA State Massage License #73011
Katie Deangelis
- American Council on Exercise
- Crossfit Level One
- NSCA Certified Strength and Conditioning Specialist, In Progress
- Precision Nutrition Level 1 Certified, In Progress
Kevin Martin
Strength and Wellness Coach
Personal Trainer
Certified Strength and Conditioning Specialist
OPEX CCP
Spirit Animal: The Lorax
Contact
Kevin graduated from Trinity University in San Antonio, TX with a B.S. in Business Administration with a focus in marketing. As a student, Kevin was a five-time conference champion in the 1-meter and 3-meter springboard diving events. He is a Certified Strength and Conditioning Specialist with the National Strength and Conditioning Association.
He has a particular passion for rehabilitation and improving overall functional status. He enjoys identifying and correcting areas of the body that are not operating at their full potential so that everyone can live life to the fullest!
Kevin has completed a full ironman, multiple 70.3 triathlons, 2 full marathons, as well as several shorter distance triathlons and road races. In addition to triathlon, he has a background in gymnastics, swimming, diving, and volleyball. He enjoys helping everyone find the athlete within themselves and find a love for movement and exercise.
When Kevin isn’t training at FiT or exercising, he enjoys cooking, surfing, hiking, and spending time with his wife and dog. He especially loves being a father his young daughter Mayley.
What I love about FiT: Community, Hard work, Supportive, Fun
Favorite sport: Volleyball, Surfing, Diving, Running, Cycling, Swimming (triathlon), Weight lifting. I love watching all sports.
Tyler Pinkney
- 4 years of collegiate coaching experience
- Former Division I Athlete
- Assisted multiple athletes to the professional level
- Certified Strength and Conditioning Specialist, National Strength and
- Conditioning Association
- Basic Olympic Lifting Certification, Totten Training Systems
- Bachelors of Science in Psychology
- Masters of Education in Coaching, Sport, Recreation, and Fitness
- Administration
Juliana Oliveira
Trainer
Spirit Animal: Dolphin
Contact
What I love about FiT: I love the schedule flexibility.
Favorite sports: Snorkeling and swimming
Angelo de la Cruz
Orthopedic Massage Therapist & Personal Trainer
Spirit Animal: Wolf-bear-dragon-unicorn beast
Contact
While studying biological sciences at Cal Poly SLO, it became clear that my health was suffering. I was always tired, I couldn’t sleep well, I had digestive issues, and my emotions would swing dramatically at times. The realization came that in order for me to enjoy life to its fullest, I had to get serious about improving the quality of my health.
Since then, I’ve studied with doctors, physical therapists, clinical nutritionists, physical trainers, bodyworkers, and top innovators in the field of health & wellness. Instead of chasing the symptoms of illness, the most effective approaches to well-being are those that work to eliminate things that degrade health AND instill lifestyle habits that allow the natural environment of our bodies and mind to operate as efficiently as possible. In this way, we can be lead lives with less pain & sickness.
My work aims to use the technology of the body to help you live a more vibrant & productive life.
Some of the things I have fun doing are Olympic Weightlifting, breakdancing, parkour & free-running, snowboarding, creating electronic music, digital art photography/ videography, competing in American Ninja Warrior (My competition run is here) & learning about quantum physics.
What I love about FiT: Uplifting, motivating, supportive
Favorite sport: Martial Arts, ninja warrior obstacle courses, break dancing
- Former Life Science Support Scientist at NASA Ames Research Center
- Certified High Performance Coach
- 2nd Degree Black Belt in Taekwondo
- CrossFit – Level 1 Certification
- USA Weightlifting Club Coach Certification
- Intrinsic Coach Certification – Life & Health Coaching
- BS Anatomy & Physiology
- American Massage Therapy Association – Professional Member
- Nationally Certified in Therapeutic Massage & Bodywork
- Certified Hendrickson Method Instructor
- Primal Reflex Release Instructor
- Certified Massage Therapist
- Certified Functional Diagnostic Nutrition Practitioner
Shaun Conness
- USAW Club Coach
- NASM Certified Trainer
- TPI Golf Fitness Instructor
- CHEK Practitioner Level 1
- CHEK Certified Golf Biomechanics Specialist
Jennifer Mulry
Personal Trainer
Spirit Animal: Bear
Contact
What I love about FiT: I love the family atmosphere at FiT and the collective effort to all be the healthiest version of ourselves.
Favorite Sport(s): Basketball & Swimming
Jeff Samson
Trainer
Martial Arts Trainer
Assisted Stretch Practitioner
Spirit Animal: Blue Whale
Contact
What I love about FiT: Great space, staff, clients, ability to pursue my passions
Favorite sport: Jiujitsu