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Shana Tatum RD LD, IFMCP

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Houston, TX
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.

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.

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

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.

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

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. 🧠✨

11/25/2025

Ketone Supplementation & Heart Health 🫀✨

Can ketones help support heart function?
Emerging clinical research says yes.

A new systematic review & meta-analysis titled:
“Effect of ketone supplementation, a low-carbohydrate diet and a ketogenic diet on heart failure measures and outcomes” has brought important insights into how ketone metabolism affects cardiac health.

🔬 What the Research Shows
Patients with heart failure often have impaired ability to use glucose effectively for fuel.
But the heart LOVES ketones—especially β-hydroxybutyrate (BHB)—because they:
✨ Burn cleaner
✨ Produce more energy per molecule
✨ Reduce oxidative stress
✨ Support mitochondrial efficiency

The meta-analysis found that:
➡️ Ketone supplementation improved cardiac output and ejection fraction in several studies
➡️ Patients receiving exogenous ketones showed improved exercise capacity and oxygen utilization
➡️ Ketogenic or low-carb diets improved metabolic flexibility, which may reduce the burden on a failing heart
➡️ Ketones may reduce inflammatory signaling, a major driver of heart failure progression

🧪 Why This Matters Clinically
For individuals with early cardiometabolic dysfunction, insulin resistance, or metabolic inflexibility, ketone-based therapies may offer a complementary support strategy alongside standard care.

Ketone esters or salts may:
✔ Improve energy availability in heart tissue
✔ Support exercise tolerance
✔ Reduce symptoms of fatigue and dyspnea
✔ Stabilize blood sugar and insulin levels

Nutritional ketosis may:
✔ Improve metabolic efficiency
✔ Reduce inflammation
✔ Support mitochondrial repair
✔ Decrease cardiac workload

⚠️ Important Notes
This research is promising—but ketone supplementation is not a replacement for cardiology care.
It should be used under practitioner guidance, especially for:
• Patients with arrhythmia
• Diabetes on insulin
• Individuals taking SGLT2 inhibitors or diuretics

💡 Takeaway
Ketones aren’t just a fuel source—they’re a therapeutic metabolic signal.
This new evidence suggests that ketone supplementation and ketogenic therapies may support the failing heart, improve energy production, and enhance quality of life.

If you’d like more breakdowns of emerging metabolic research, comment KETONES below. ⚡️💙

11/21/2025

Looking for an easy, low carb appetizer to share with friends and family this Thanksgiving?

Try these riced cauliflower balls. So tasty with the "Eveything Bagel" seasoning (p.s. this is also so yummy on sauteed greens like Swiss chard or Bok Choy). You can buy cauliflower rice already "riced" if you are short on time.

Riced Cauliflower Balls
Makes 8 rolls/balls

Ingredients:
1 medium head cauliflower, riced (4 cups)
⅓ cup almond flour
1 teaspoon garlic powder
½ teaspoon kosher salt
3 large eggs, lightly whisked
3 tablespoons “everything bagel” spice

Directions:
1. Preheat the oven to 400°F. Line a baking sheet with parchment paper and spray the paper lightly with nonstick spray.
2. In a large bowl, mix the cauliflower rice with the almond flour, garlic powder and salt. Mix in the whisked eggs to combine.
3. Divide the mixture into 8 even pieces and roll into balls. Transfer the balls to the prepared baking sheet and top each with 1 heaping teaspoon of “everything bagel” spice.
4. Bake until the rolls are golden brown around the edges and dry to the touch, 35 to 40 minutes.
5. Let the rolls cool for 10 minutes on the baking sheet and then carefully transfer to a rack to cool completely.

11/17/2025

Introducing Katallage Wellness Clinic

✨In my new home of Massachusetts, I’ve helped create a space for integrative and functional medicine, rooted in nutrition, functional medicine, and personalized care. Katallage Wellness is where science and healing traditions meet—supporting patients with nutrition, IV therapies, and whole-person approaches.

💻 Virtual care is available for those outside Massachusetts, I am maintaining my Texas lciensure.
🌿 Supplements and patient resources continue seamlessly through Fullscript. I invite you to join me in this next chapter!
👉 Learn more at www.katallagewellness.com

11/11/2025

After many meaningful years serving the Houston community, it’s time for a new chapter. 💙 I’m deeply grateful for all the patients, colleagues, and friends who have made this practice so special. As of December 2025, my Houston practice will close as I relocate fully to Massachusetts. 🌿 The good news: care continues! You can still work with me virtually or in person through Katallage Wellness Clinic in Shirley MA. This isn’t goodbye—it’s a transition.

Thank you, Houston, for being my foundation. Here’s to the next chapter in wellness!

# MassachusettsHealth

07/03/2025

Summer Produce Picks for Energy + Hydration 🍉🥒

When the temps rise, your produce can work double-duty, fueling your body and helping you stay hydrated.

Seasonal favorites like cucumbers, watermelon (don’t overdo this one, low in fiber and high in glucose), zucchini, leafy greens, and berries are rich in water, fiber, and nutrients that support:

✔️ Hydration at the cellular level
✔️ Smooth digestion
✔️ Balanced blood sugar for steady energy

I always recommend building meals around these summer stars; they’re light, refreshing, and a great way to feel your best through the heat.

What's your favorite way to enjoy them?

06/27/2025

Fresh herbs like basil, mint, parsley, and cilantro do more than flavor your meals — they actively support your digestive system. These herbs are rich in essential oils that calm inflammation, stimulate bile flow, and help reduce gas and bloating. For example, mint is known to soothe the digestive tract, while parsley is a gentle diuretic that supports kidney and liver function. Herbs also contain polyphenols that nourish beneficial gut bacteria. Try adding fresh herbs to soups, smoothies, salads, or infused water — it’s a simple way to turn your meals into medicine.

Simple shifts, like adding fresh herbs, can make a big difference in gut health. Let’s talk about a personalized plan that supports your digestion and overall wellness — reach out anytime.

https://buff.ly/CxtGphS

06/25/2025

Bone health isn’t just about calcium — it’s about what your body can use. Vitamin D plays a critical role in helping your body absorb calcium and support bone density. We get Vitamin D primarily through sunlight, but also through food sources like wild salmon, egg yolks, and mushrooms. In functional nutrition, we look at the network of nutrients that support bone health, including magnesium, vitamin K2, and protein.

Especially if you are perimenopausal, now is the time to test your Vitamin D levels and consider a DEXA scan for bone density, or even better, measure Collagen Cross-Linked N-Telopeptide (NTx), in the Urine to measure calcium breakdown. This breakdown process, called bone resorption, is a natural part of bone remodeling, but it can be accelerated in conditions like osteoporosis, where bones become brittle and fragile.

Supporting your bones and hormones starts with what’s on your plate. If you’re curious about nutrient strategies for bone health, I’d love to help — send me a message.

https://buff.ly/e2kbLl7

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Houston, TX

Opening Hours

Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Telephone

+17138684372

Website

http://www.shanatatumrd.com/

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Clinica Hispana Shotwell
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MEET SHANA

Finding wellness through the power of food – balanced with good sleep, daily movement, stress reduction and meaningful relationships, I deeply believe optimal wellness and vitality can be realized. I also utilize testing to detect nutrient deficiencies as we together develop a targeted plan for your health goals. Through this whole health centered approach, my hope is to empower clients to step into and find their own healthy balance.

As a member of the Dietitians in Integrative and Functional Medicine Practice Group with the Academy of Nutrition and Dietetics and a member of the Institute of Functional Medicine, particular attention is given to individualized and personalized care. I am especially interested in the relationship between mental health and dietary and lifestyle influences. Awareness of triggers and mediators combined with modifiable lifestyle factors can restore balance and prevent further cognitive decline.