Public protocols

Digestive Enzymes

This product contains enzymes and betaine-HCl. If you are currently experiencing severe heartburn, I recommend using a product that does not have betaine-HCl.

Creatine

Karen's 2026 Maintenance Phase

+44 more items in Karen's 2026 Maintenance Phase

Karen's maintenance phase supplements.

Vitamin D with K2

Pair this with Vitamin D lab test to check your levels before and after supplementing. Your needs may change seasonally, depending on how much sun you get.

Curcumin Extra

Fish Oil

Talk to your doctor if you are taking blood thinners, as fish oil can also have a blood-thinning effect. Pair this with Omega Quant lab test to check your levels of essential fatty acids.

Ox Bile Supplements

If you no longer have a gall bladder, you can take Ox Bile with your meals to help digest fats and absorb them and your fat-soluble vitamins like A, D, E, and K. Without robust bile secretion during meals, you can experience digestive discomfort and run the risk of vitamin deficiencies. When to take: Experiment with taking at the start of meals, or mid-way through a meal. If it irritates your stomach, try taking mid-way through or at the end of your meal to find your sweet spot. Dose: I've shared 2 products here to choose from. Doses of 125mg up to 1000mg/meal can be used. A lower-fat meals needs less Ox Bile, but if you have a fattier meal, take more. I encourage you to start with a lower dose and titrate up as needed.

Daily Fiber Supplement

For a great fiber supplement that blends probiotics, lipid-lowering fiber, and blood sugar balancing, use this daily. Start with 1 tsp per day, and gradually work up to 2 tsp per day.

Psyllium for Cholesterol

Psyllium husk powder, when taken before meals, has been shown to lower total and LDL-cholesterol levels and improves blood sugar control. Start with 1 tsp dissolved in 12 ounces of water and drink quickly before it thickens. Then increase slowly to 1 Tbls. Take before 2-3 meals per day.