Shana Tatum RD LD, IFMCP

Shana Tatum RD LD, IFMCP As a registered dietitian nutritionist, I follow an integrative and functional medicine model.

Using food as medicine – balanced with good sleep, daily movement, stress reduction and meaningful relationships, optimal wellness is realized.

Nutrient deficiencies are all too common a side effect on many of the weight loss medications. Other side effects of nau...
12/19/2025

Nutrient deficiencies are all too common a side effect on many of the weight loss medications.

Other side effects of nausea and heartburn can keep patients from feeling like they can eat, when you add in the effect of slowed gastric emptying that creates a sense of fullness, even less dietary intake is often seen.

This is why careful attention to hunger cues, being prepared with the nutrient dense foods is important in maintaining health status during your weight loss.

The usual deficiencies reported are:
Antioxidants:
• Vitamin C
• Vitamin A
• Vitamin E
• Alpha Lipoic Acid

B Vitamins
• B1 Thiamin
• B2 Riboflavin
• B3 Niacin
• B5 Pantothenate
• B6 Pyridoxine
• B9 Folate
• B12 Cobalamin

Minerals
• Magnesium
• Iron
• Selenium

How to know if you are deficient? Have a micronutrient test and measure. This way we can tailor a targeted food plan with specific supplements or short term Medical Nutrient IV Therapy if you are deficient. Once a deficiency is present it is hard to eat your way to repletion and short-term support is helpful. Contact me for micronutrient testing details at Katallage Wellness Center, 978-906-0060.

What is a Good Form of Collagen Support?PMID: 41266379Recently a patient of ours with colo-rectal cancer asked if I knew...
12/11/2025

What is a Good Form of Collagen Support?
PMID: 41266379

Recently a patient of ours with colo-rectal cancer asked if I knew how to help her rebuild the skin elasticity she has lost through her treatments with chemotherapy. She is a beautiful 50-year-old woman with such light in her eyes, and while she knows her body is infinitely wise and the work it is doing to reintegrate health while removing the cancer cells through her Mistletoe, Ozone and ketogenic metabolic therapy, she is human and wants less “crepey skin”.

The 2025 study in NPJ Aging titled “A collagen amino acid composition supplementation …” reports that a simple mixture of the main collagen amino acids — Glycine, Proline and Hydroxyproline — in the ratio 3 : 1 : 1 (Gly : Pro : Hyp) was sufficient to support collagen homeostasis, improve markers of tissue maintenance, and even influence biological age in human participants".

The preclinical work includes lifespan extension and ECM (extracellular matrix) maintenance in C. elegans, improved tissue integrity in geriatric mice, and better skin-cell collagen maintenance in vitro. In human observational/trial data, supplementation with collagen peptides increased circulating levels of glycine, proline, and hydroxyproline, and improved lean-mass and connective protein synthesis rates even in absence of exercise.

Here are some sources that are a ratio of ~3 : 1.3 : 1.1, similar but not identical to the 2025 study.
• Vital Proteins Collagen Peptides
• Great Lakes Gelatin Collagen Hydrolysate
• Perfect Supplements Hydrolyzed Collagen
• Further Food Collagen Peptides

Or, consider making your own from brands like Bulk Supplements:
• Glycine: 3 g
• L-Proline: 1 g
• Hydroxyproline: 1 g

Did you know you can lose weight by sleeping more?A 2022 JAMA Internal Medicine randomized trial found:💤 Adults who incr...
12/09/2025

Did you know you can lose weight by sleeping more?

A 2022 JAMA Internal Medicine randomized trial found:

💤 Adults who increased sleep by just 1.2 hours/night
🍽️ Naturally reduced calorie intake by 270 kcal/day

Meanwhile…
⚖️ The control group actually increased calories by +115 kcal/day.

No dieting.
No extra exercise.
Just more sleep = fewer calories eaten.

Why?
✔️ Better hunger hormone balance
✔️ Fewer cravings
✔️ Improved impulse control
✔️ More metabolic stability

How to increase sleep for weight loss:
• Keep a consistent bedtime
• Reduce screens 60–90 min before bed
• Cool bedroom (65–68°F)
• No caffeine after noon
• Avoid late-night eating
• Get morning sunlight

Your metabolism sleeps with you. Improve your sleep—improve your health.

What Are Polyphenols?Polyphenols are natural compounds found abundantly in plant-based foods like berries, olive oil, gr...
12/04/2025

What Are Polyphenols?

Polyphenols are natural compounds found abundantly in plant-based foods like berries, olive oil, green tea, dark chocolate, red wine, and spices. They’re known for their antioxidant and anti-inflammatory effects. But their benefits go far beyond scavenging free radicals.

Top Polyphenol-Rich Herbs & Spices (Low-Carb / Keto-Friendly)

1. Turmeric 🫚
• Rich in curcuminoids, especially curcumin
• Supports NLRP3 modulation, mitochondrial function, and inflammation balance
• Best absorbed with black pepper and fat

2. Rosemary 🌿
• High in rosmarinic acid and carnosic acid
• Supports cognitive health and antioxidant defenses
• Excellent for poultry, lamb, and roasted vegetables

3. Oregano 🥬
• Extremely rich in polyphenols and antimicrobial compounds
• Supports gut microbiome balance
• Great in dressings, marinades, and roasted vegetables

4. Cumin 🥫
• Contains thymoquinone and polyphenolic antioxidants
• Supports digestion and detoxification pathways
• Great for roasted vegetables, meat, and stews

How Polyphenols Affect the Microbiome?

When we eat polyphenol-rich foods, these compounds don’t get fully absorbed in the stomach or small intestine. Instead, they travel to the colon, where gut bacteria break them down into smaller bioactive molecules. In this process, polyphenols:

1. Encourage the growth of beneficial bacteria (like Lactobacillus and Bifidobacteria)
2. Reduce the abundance of harmful microbes
3. Promote the production of short-chain fatty acids (SCFAs), which support gut barrier integrity and regulate immune function

Studies suggest that polyphenols can help create a more diverse, stable, and resilient gut ecosystem—key traits for long-term health.

Comment below which of these herbs and spices you might use in your Fall cooking? TatumRD

There’s a growing problem in nutrition research…Many “low-carb” studies aren’t actually low carb.A recent article in the...
12/02/2025

There’s a growing problem in nutrition research…

Many “low-carb” studies aren’t actually low carb.

A recent article in the Journal of Clinical Investigation,
“Misclassifying Low Carbohydrate Diets in Diabetes,” highlights how this confusion leads to misleading conclusions about metabolic therapy.
Let’s clear it up. 👇

🔬 The Issue: Misclassification
Many studies labeled as “low carbohydrate” include diets that still contain 30–55% of daily calories from carbs. That’s not low carb. And it’s definitely not ketogenic. When diets are mislabeled, results get watered down—and we risk overlooking tools that can dramatically improve metabolic health.

🥑 What Low Carbohydrate Actually Means
True low-carb nutrition typically includes:
• 50–100 g of carbohydrates/day
• Emphasis on whole foods, non-starchy vegetables, proteins, and healthy fats
• Lower insulin demand and more stable blood glucose curves
• Metabolic flexibility begins to improve at this level

This is appropriate for many people with prediabetes or insulin resistance.

What Ketogenic Metabolic Therapy Really Is
A ketogenic diet is not simply a “very low carb diet.”
It is a therapeutic metabolic intervention aimed at shifting the body’s primary fuel from glucose to ketones.

Ketogenic therapy typically includes:
• ≤ 20–30 g of carbohydrates/day
• Higher fat intake to support ketone production
• Moderate, not high, protein
• Measured ketone production (blood β-hydroxybutyrate)
• A targeted clinical goal:
1. lowering insulin
2. improving glycemic control
3. supporting mitochondrial function
4. reducing inflammation
This is fundamentally different from just “eating fewer carbs.”

🩺 Why It Matters for Diabetes Care
When studies don’t use true low-carb or ketogenic levels:
❌ We get inaccurate conclusions
❌ Dietary therapies seem less effective
❌ Clinicians lose trust in nutrition interventions
❌ Patients miss powerful tools that could lower A1C and medication needs

The article argues that clear definitions are essential for scientific accuracy and patient outcomes.

💡 Takeaway
Not all “low-carb” diets are created equal.
For metabolic and diabetes care, precision matters, measure and adjust.
Let’s use the right terms—and give patients access to truly therapeutic nutrition strategies.
If you’d like a breakdown of true ketogenic therapy vs. general low carb for clinical use, comment KETO CLARITY below. 🧠✨

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