The Dr. Gundry Podcast

Episode: 3 Supplements Dr. Gundry Actually Recommends | EP 356
Date: June 17, 2025
Host: Dr. Steven Gundry

Episode Overview

In this episode, Dr. Steven Gundry debunks popular myths around protein powders, teaches listeners how to detect and address a vitamin B12 deficiency, and explores the scientific benefits of the herbal supplement Ashwagandha. He emphasizes practical, evidence-based advice for anyone interested in optimizing energy, longevity, and overall wellness through smarter supplementation.

Key Discussion Points & Insights

1. The Real Role (and Risks) of Protein Powders

[01:30–15:15]

• Protein Powder Hype vs. Reality

  • Protein powders are relatively modern “inventions” that have exploded in the fitness and nutrition markets, typically promoted for muscle-building and weight loss.
  • “Protein is essential for muscle building… but how much is essential will shock you.”
    —Dr. Gundry [01:44]
  • The recommended daily protein intake (40–60g) is a conservative overestimate: “98% of us would be eating more protein than we actually needed” if following current guidelines. [04:29]

• What Happens to Excess Protein?

  • Our bodies lack a storage system for extra protein—unlike fat or sugar. Excess is converted into glycogen first (limited supply) and usually into fat.
  • “Only about 13% of that [protein] meal goes to your muscles… The rest is either burned as energy… or stored as fat.”
    —Dr. Gundry [05:55]
  • Eating more protein does NOT mean more muscle unless you are actively strength training.
  • Protein powders are “pre-digested foods,” leading to rapid absorption, blood sugar spikes, and fat storage.

• The Drawbacks of Most Protein Powders

  • Most are based on whey or casein and contain Neu5Gc, a sugar molecule associated with inflammation and gut issues.
  • Plant-based powders can be better, especially those with fiber (like hemp), but beware of high-lectin ingredients (pea, soy) unless labeled as “protein isolate” (lectins removed).
  • Watch for hidden sugars like agave nectar, coconut sugar, or maple sugar.

• Recommendation

  • Whole foods are best: “What you want to eat is whole foods, and you want to eat them whole—like our great-great-grandparents always did.” [13:12]
  • Limited cases (active strength athletes): plant-based, fiber-rich protein shortly after workouts.
  • Gundry’s own product, Pro Plant, is highlighted for its high fiber, no sugar, and plant-based blend.

Notable Quote:
“Protein powder is not your friend.”
—Dr. Gundry [14:59]

2. Spotting and Addressing Vitamin B12 Deficiency

[15:46–33:30]

• What is B12?

  • “Sometimes called the energy vitamin... it’s critical for red blood cell formation, brain function, and heart health.” [15:46]
  • Mainly found in animal foods and fortified products.

• Missed Signs of B12 Deficiency

  • Psychological problems: low mood, poor memory, ADHD, even bipolar disorder.
  • Chronic fatigue — “Vitamin B12 is called the energy vitamin for a reason.” [16:29]
  • Skin and hair issues: pale, dry, or flaky skin, thinning or brittle hair.
  • Bloodwork tip-offs: Oversized red blood cells, not just anemia.

• The MTHFR (“Mother Eff-er”) Gene

  • Up to 50% of people have mutations in the MTHFR gene, which impairs activation of standard B12 and folic acid.
  • “[It’s] called the mother effer gene… if you said that word out loud, you would be bleeped from network television.” [19:13]

• Practical Solutions

  • Opt for methyl B12 (methylcobalamin) and methylfolate — the active, pre-methylated forms.
  • Use sublingual (under the tongue) B12 to bypass intestinal absorption issues (“intrinsic factor” problems).
  • Chewable tablets work if held under the tongue, not swallowed.
  • B12 shots are rarely necessary now; “the only person who benefits... is the person’s wallet who is giving you that shot.” [23:39]

• Possible Side Effects

  • A subset may feel agitated on methyl B12, especially with the double MTHFR mutation. Solution: try niacinamide (vitamin B3) along with B12, reintroducing B12 gradually.

• Listener Q&A:

  • Other B12 forms (adenosyl, regular, methyl) exist; methyl is best for those with MTHFR mutations. Sublingual route strongly recommended to bypass absorption issues. [33:36]

Memorable Moment:
“He says, ‘No, it’s so sweet, I use it to sweeten my coffee.’ I went, for crying out loud, you can’t do that! Put it under your tongue.”
—Dr. Gundry, on a patient’s creative (and ineffective) use of sublingual B12 [22:35]

3. The Science-Backed Case for Ashwagandha

[24:45–33:32]

• Ancient Plant, Modern Research

  • Ashwagandha is an adaptogenic herb used for centuries for its stress-relieving and energy-boosting properties.

• Documented Benefits

  • Stress Reduction & Improved Mood: “It helps the body adapt to stress and promotes a sense of balance.” [25:15]
    • Regulates cortisol levels, improves mental well-being.
  • Sexual Health & Testosterone:
    • “In a double-blind, placebo-controlled study, Ashwagandha improved sexual performance and testosterone levels. Now that ought to get your attention.” [26:25]
  • Better Sleep:
    • “It’s been shown over and over to improve sleep … and getting a great night’s sleep is one of the best things you can do to improve your overall health, improve your longevity.” [27:13]
  • Physical Performance:
    • Improves cardiovascular endurance, muscle strength, and recovery.
  • Anti-Inflammatory & Immune Boost:
    • Reduces inflammation, promotes immune function.
  • Mitochondrial Health & Longevity:
    • May increase lifespan via mitochondrial “uncoupling” and biogenesis.
    • “Ashwagandha given to animals increased animal lifespan by over 20% compared to animals that are not given Ashwagandha.” [29:25]

• Usage Notes

  • Dosage depends on extract potency—look for standardized supplements.
  • Effects are cumulative, not immediate.
  • Dr. Gundry has never seen a side effect in his patient population.

Memorable Quote:
“If there’s just one simple agent that can reverse [falling testosterone] and you’re a man, why wouldn’t you take advantage of that? So, in conclusion, better sex for longer.”
—Dr. Gundry [33:25]

Notable Quotes & Timestamps

• On protein guidelines:
  “If we ate the recommended daily allotment of protein, 98% of us would be eating too much protein.”
  —Dr. Gundry [04:24]

• On pre-digested foods:
  “A pre-digested protein is the last thing you want to eat.”
  —Dr. Gundry [12:40]

• On B12 testing:
  “Make sure on your annual physical to ask for a B12 level and… that they’re measuring a homocysteine level.”
  —Dr. Gundry [17:50]

• Ashwagandha’s longevity potential:
  “Ashwagandha given to animals increased animal lifespan by over 20% compared to animals that are not given Ashwagandha.”
  —Dr. Gundry [29:25]

Tips & Takeaways

• Protein powder: Unless you’re a competitive athlete or bodybuilder, stick with whole food proteins and avoid routine use of protein powders, especially those with animal-based proteins and added sugars.

  • Exception: Strength trainers may consider a plant-based, fiber-rich powder post-workout.

• Vitamin B12:

  • Use the methylated form sublingually for best absorption, especially if you suspect genetic issues (MTHFR mutation) or absorption defects.
  • Watch for subtle deficiency signs beyond classic anemia.

• Ashwagandha:

  • Safe, well-studied adaptogen with benefits for stress, sleep, sexual and physical performance, and even longevity.
  • Consistency, rather than immediate results, is key.

Listener Stories & Reviews

• Testimonial Highlight:
  Angelo (age 59) reports “sleeping better, testosterone almost 1100, over 90 pounds lost… have never felt better,” attributing his success to Ashwagandha and Dr. Gundry’s protocols. [35:10]

For detailed health guidance, refer to timestamps; skip to 01:30 for protein, 15:46 for B12, 24:45 for Ashwagandha.
As Dr. Gundry sums it up:

“I learn from my patients… and pass that knowledge… on to you.” [36:05]