Supplements: What Your Body Actually Needs (And What It Doesn't)

How do you know what your body actually needs — and what you don't?

Episode #250 🎙️ In this episode, Dr. Terri Lance is joined by Coach Lisa Chance to break down the confusion around supplements, vitamins, hormones, enzymes, and peptides.

Rather than following generic supplement lists or copying what others take, they explain how to approach supplementation intelligently. From understanding the roles of different nutrients to using testing and symptoms as feedback, this conversation emphasizes a personalized, evidence-based approach.

They also explore practical considerations like timing, absorption, and how fasting changes how supplements should be used.

👉 What you'll learn: • The difference between enzymes, hormones, vitamins, and peptides • Why "test, don't guess" is key for supplementation • How to assess what your body actually needs • Why copying someone else's supplement routine doesn't work • How timing and absorption impact effectiveness • Common supplement mistakes and how to avoid them

⏱️ Timestamps 00:00 — Enzymes, hormones, vitamins: understanding the basics 01:56 — Why supplement confusion is so common 05:09 — "Test, don't guess": how to assess your needs 06:44 — Timing, absorption, and fasting considerations 08:01 — Real example: vitamin D timing and sleep 09:59 — How to know if a supplement is working 10:42 — Functional and blood testing explained 12:24 — Absorption strategies and common mistakes 13:50 — Nutrient interactions and spacing supplements 16:12 — When supplementation is actually needed 18:17 — Quality, dosing, and reading labels 20:57 — What fasters should consider with supplements 22:54 — Taking supplements while fasting 24:45 — Avoiding "expensive urine" and over-supplementation 26:14 — Food first vs supplementation 27:25 — Advanced testing and working with practitioners 29:38 — Individualization and biofeedback

📝 Transcript The transcript for this episode is available on our website: https://www.thefastingmethod.com/podcasts/

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⚠️ Disclaimer This podcast is for educational purposes only and is not a substitute for professional care by a doctor or other qualified medical professional. You should always speak with your physician or other healthcare professional before doing any fasting, changing your diet, taking or adjusting any medication or supplements, or adopting any treatment for a health problem.

The use of any products or services purchased does not create a healthcare provider–patient relationship.

Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.