April 15, 2025 • 32 mins
In this episode, Dr. Alfred Alessi and Matt Tack delve into the often-overlooked issue of energy failure, emphasizing the importance of proper movement and exercise while addressing the impacts of overuse injuries. They explore mitochondrial dysfunction, presenting strategies for repair and ways to identify and track mitochondrial health. Nutritional and lifestyle strategies are discussed to support mitochondrial function, alongside therapies and breath work techniques. The episode provides a recap and introduces a new paradigm for mitochondrial health, offering practical steps to improve energy levels. Listeners are given special offers and information on connecting with the show, concluding with closing remarks and suggested next steps.
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Episode Transcript
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(00:00):
Matt and I are gonna pull back the curtain onthe hidden epidemic of energy failure that
(00:04):
almost no one is talking about, and even fewerdoctors are really testing for.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
Alright.
Welcome back to another episode of HealthDecoded.
I am your host, doctor Alessi.
(00:25):
Your cohost, Matt Tack.
What a great day to be alive.
It's good to see you, my friend.
My legs are feeling it after that leg day wedid yesterday.
I am I was struggling to move this morning.
Was actually you know, one of the good thingstoo that that was good, you know, when you
record yourself, you do look at your movement.
(00:47):
Like, you know how, you know, when you're ingame activity or you're doing something with
the intention to get a little bit better, it isgood to record yourself because you look at hip
hinges, just things that you're doing
Yeah.
That you're you wanna make sure you're gettingthe proper movement in.
I think about that even a little bit more nowas I see Ronnie Coleman aging and how the dude
(01:10):
just can't even walk and how important it iswhile you're strength training and doing
various exercises of getting the properstructure, depth, movement, just that
functional piece is so important.
So I think about that stuff a lot.
He was also squatting thousands of pounds.
So it's maybe a little different, but
(01:32):
Thousands of pounds.
Yeah.
But I mean, that was degeneration from,obviously, like Overuse.
Number one, overuse, which led to probably poorposture, at times.
Right?
He's pushing through, things, differentailments at times, which naturally your body,
hey.
I have a a right hip flexor that is, you know,slightly deficient.
(01:56):
I'm like and I'm still gonna put, you know, 800pounds on my back.
Yeah.
Like, probably not a good time.
It's naturally gonna create imbalances.
So And then just those obviously blastinganabolics to the point that his cartilage is
probably, you know, he's priced so inflamed.
But, yeah, it's a you push yourself to that Maxto that level.
(02:18):
You gotta expect that maybe on the back end ofthat there's going to be some repercussions,
right?
It's like most You
also look at Mark Bell.
Mark Bell squatted way more weight than him,right?
True.
And that's a guy who's, you know, he definitelyhas his ailments, but he's recovered, and he
you know, his podcast
is Yeah.
Probably one of the best because he he has heprobably said that wasn't the best idea.
(02:41):
Now these are the things that I'm doing toreverse that
and now he's like a runner and a functional guyhe's doing all the functional movements and
stuff and he's still Jack he's still in greatshape he's obviously not nearly as big.
But he's healthier so you know he had to pit hehad to pivot for longevity.
Yeah.
Yeah.
That's awesome, It's yeah.
It's great to see you, bro.
(03:02):
I'm very excited for this one.
What we're going to talk about today is reallythe hidden epidemic of mitochondrial
dysfunction.
And and a lot of this is probably going to bestuff that people maybe have heard but don't
really know much about so we want to kind ofdive into so you know really let's get real if
you're tired all the time and you're draggingthrough your day you're crashing after meals or
(03:23):
you're waking up and you're already exhausted.
It's probably not just because you need moresleep or coffee, but the real problem is your
mitochondria.
These are the power plants inside nearly everycell in your body.
And so if they're not doing their jobcorrectly, that's gonna make things tougher.
And so when they're not making energyefficiently, everything will suffer.
(03:45):
Brain, hormones, your workouts, your mood, andthen obviously even your motivation.
And so it's, again, it's not about just feelingoff, but chronic fatigue and burnout, brain
fog, even conditions like fibromyalgia or longCOVID, early aging, they all have one thing in
common, and that's the mitochondria justbecoming dysfunctional and breaking down.
(04:09):
So in today's episode, Matt and I are going topull back the curtain on the hidden epidemic of
energy failure that almost no one is talkingabout, and even fewer doctors are really
testing for.
And so, here's what we're going to break downreal quick.
What silently damaging your mitochondria everyday?
How to know if your mitochondria areunderperforming.
And then we're going to give you some actionitems some simple but powerful ways to recharge
(04:33):
your energy from the inside out.
We're going talk about the most effectivenutrition supplements and cutting edge
therapies that actually help to rebuild yourmitochondrial function not just supplement some
energy temporarily.
And so if you feel like you're sick and you'rerunning on fumes all the time even when you're
getting adequate sleep this is the episode foryou So look no further, stay tuned for some
(04:57):
great content.
So let's do this.
Let's start with what are the mitochondria?
Why are they breaking down?
So if you ever feel like your battery, yourbody's battery is just dead, matter how much
sleep you get, how much coffee you drink, thenyes, it's time to address the mitochondria.
So what mitochondria are, they are tinyorganelles in nearly every cell of your body.
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Think of them like a microscopic power plant.
Their job is to turn the food you eat and theoxygen you breathe into ATP, which is your
body's cellular energy currency.
So if you have no mitochondria, you have noenergy period, you die.
So when people say they're always tired,whether it's a mom with brain fog, or the guy
(05:42):
who crashes after every workout, or somebodyrecovering from long COVID, what they're often
referring to is mitochondrial dysfunction.
It's not just a motivation issue or mentalfatigue.
And so a quote from the Journal of Cell in 2015is quoted saying mitochondrial dysfunction is a
hallmark of chronic disease and aging.
(06:04):
It's basically at the root of all of these longchronic diseases that lead to premature aging.
And so, this is a big deal.
Research is now linking poor mitochondrialfunction to chronic fatigue syndrome,
fibromyalgia, long COVID, hormonal imbalances,neurodegenerative diseases, and even the
natural processes of aging itself.
(06:25):
I'll say natural with air quotes there, right?
And the scary part is that we're surrounded bythings that are quietly wrecking our
mitochondria every day.
Most people just have no idea.
So, you don't have to be sick to bedysfunctional.
You just have to feel like you're running lowor low on power all the time to kind of start
putting these pieces together.
So, what are the big things that are doing thedamage to our mitochondria?
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There are really four big categories ofmitochondrial damage that most people are
dealing with.
So, number one, and probably the heaviest isour environmental toxins.
Things like heavy metals, the pesticides thatare on all the food, mold, and plastics, which
is basically in everything now.
These can all disrupt the mitochondrial DNA,and then thus block that ATP production.
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The next is nutrient deficiencies.
So, your mitochondria require what are calledco factors, things like B vitamins, magnesium,
CoQ10 to function.
Without these, it'd be like trying to run yourcar with just gas and no oil.
Next lifestyle factors that can disrupt themitochondria poor sleep on a repetitive basis
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right not not just not enough sleep but notenough quality sleep.
This is going to disrupt the mitochondriarepair cycle right when they're working they
need to be repairing over time as well.
Chronic stress, which is going to flood yoursystem with cortisol will damage mitochondria,
and then sedentary behavior.
So not having enough movement in your body isgoing to weaken the mitochondria over time.
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And then the last on the list here is theoveruse of medications.
Medications are basically toxins, right?
Your body has to process them.
So, things like statins, which we've discussedactually in maybe two episodes ago, how statins
block CoQ10, which we know is crucial formitochondrial energy.
And then things like the overuse of antibioticsand non steroidal anti inflammatories like
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ibuprofen, they've been shown to impairmitochondrial DNA replication.
So what are some real quick practical fixes forthese situations, right?
Where people can start taking control, andwe're going to obviously deep dive a little bit
more on these, but prioritizing your deepsleep.
This is when your mitochondria regenerate.
So making sure we're using good sleep hygienepractices, things like blackout curtains, using
(08:48):
magnesium glycinate before bed, and then a goodwind down routine, which we've discussed before
as well, getting off the screens.
Cut out seed oils and ultra processed foods.
Just do it, right?
These have no place in your body to be used foranything.
So, what they do is they damage the membranesof your cells and your mitochondria.
So sticking to things like healthy fats, oliveoils, avocados, grass fed butter, omega threes,
(09:13):
and then obviously the daily movement which wewill never stop preaching.
Things like that zone two cardio, right?
Low to moderate intensity exercise, which isgonna trigger the mitochondrial biogenesis,
literally your body building more mitochondria.
And that's what we want.
We want more energy factories that are gonnawork better.
And it's not just about perfection, it's aboutgiving the body the raw materials and signals
(09:37):
it needs to produce energy efficiently again.
So how do you know of mitochondrialdysfunction, and you have it, and how to track
it?
So now that you understand, and thank you,Doctor.
Alessi, a little bit about what mitochondrialfunction are and why they matter, let's talk
about how you actually know if yours is workingwell or it's simply falling apart.
(10:03):
So, here it is.
A lot of people walk around saying, I'm justtired, I have brain fog, and that kind of
fatigue isn't normal.
It's actually a red flag.
We constantly need to be evaluating ourselves.
It's one of the first signs your mitochondriais potentially struggling.
So common warning signs of, mitochondrialdysfunction.
(10:24):
And if any of these are happening on a regularbasis, your mitochondria may be waving that
white flag.
Help.
So if you feel tired all the time, no matterhow much you sleep, right?
That's actually a tough diagnosis.
So if you have a partner, I would, I would kindof monitor that, right?
That's something my wife does for me.
Hey, how am I sleeping?
And then measure that measurable the next day.
(10:46):
You have brain fog.
That's something I absolutely had.
Brain fog was a really, really important likething that was like interrupting my general day
to day lifestyle.
So your mind just won't click and won't triggerwon't register.
You crash after workouts instead of feelingthat energized feeling post workout, do you
(11:07):
just feel just really lethargic, right?
Another one, your mood is unpredictable.
So you have swings being anxiety, irritability,and really, really low energy.
That's something to measure when you're at lowmitochondria dysfunction risk, right?
And you're getting sick more often and takinglonger to recover.
(11:28):
These aren't just the signs of aging.
It could potentially be where you're deficientin mitochondria.
So these aren't personality flaws or justgetting older, as I said.
They're often a cellular energy issue indisguise.
So here's some testing and how you can accessthe mitochondria.
So let's get tactical.
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There's a few powerful tools and you can use totest the mitochondria function and recover that
capacity.
An organic acid test, also known as OAT, theurine test gives clues about mitochondria
byproducts.
Elevated markers like succinic acid and lacticacid can point to energy production problems.
(12:12):
So number two, the DUTCH test.
This is hormone and cortisol.
If your adrenalines are flatlined, it usuallyis tied to mitochondria burnout.
So DUTCH helps assess adrenal fatigue overlapand the circadian rhythm dysfunction.
If you don't know about the circadian rhythmdysfunction, that is ultimately your sleep
(12:33):
cycles.
So we can talk a little bit more about thatin-depth, but really understanding your
circadian rhythm is really, really important.
Heart rate variability, HRV tracking.
So low HRV, your nervous system is stuck in afight or flight and your mitochondria are
struggling to recover.
So low HRV is associated with mitochondrialdysfunction and increased risk of all cause of
(12:58):
mortality.
That's a quote from the European Journal ofPreventive Cardiology in 2016.
So another measurable, v o two max and lactatetesting for athletes or biohackers.
V o two max is really is the gold standard formetabolic fitness and mitochondrial
performance.
Elevated resting lactate could signal impairedmitochondrial ATP production, which ATP stands
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for identifying triphosphate, which is a formof energy, right?
So it's how your body recovers, whether it's instrength exercising, whether it's just purely
day to day processing and thinking, you'reconstantly reproducing ATP.
So here are some practical tips to starttracking and optimizing today.
I love this because we need to be prioritizingthis.
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This doesn't have to be complicated, so don'tmake it complicated, and you don't need a lab
coat.
You just need to start paying attention.
Track HRV with wearables.
Some of the ones that we recommend, and I knowDoctor.
Alessi uses a lot, is the Garmin Watch.
The Garmin Watch gives direct feedback.
Whoop Band is another one that requires asubscription, and the Aura Ring, which also
(14:12):
requires a subscription.
But all three are great in terms offunctionality depending on how you wanna wear
them.
So watch how HRV trends over time.
Drops in HRV often show up before burnout andillness hits.
Use a daily energy journal.
Journaling is a crucial thing, but it should beutilized not only for a therapeutic measure,
(14:35):
but also just to get an understanding of whereyou're at day to day.
So write down how your energy, mood, and focusfeel thirty to sixty minutes after meals,
exercise, and sleep.
Patterns will emerge.
They'll usually be directly tied tomitochondrial function.
Next thing, prioritize active recovery.
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This is something usually people becomesedentary after exercise or a component
thereof, right?
You can't just train harder and expect moreenergy.
You need time to recover and rebuildmitochondrial reserves through sleep, zone two
cardio.
And if you don't know zone two cardio, zone twocardio is a little bit escalating your heart
rate, right?
(15:18):
A little bit more than you would be in just astatic state, or a or a very leisure walking in
zone one.
So zone two cardio, light movement, and eventhings like sauna therapy can prioritize
mitochondrial function.
So point here, don't wait for burnout or ahealth scare.
Right?
(15:39):
We had we do this podcast so you can beproactive about your health.
Start training your energy systems the same wayyou train your muscles or mindset.
You feel it in days, more clarity, morestamina, and fewer crashes.
Now let's get into some practical ways that youcan biohack your lifestyle to enhance your
mitochondria.
But before that, here's a real quick word fromour sponsors.
(16:02):
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Now back to the episode.
Alright welcome back.
Yeah, that's awesome man.
It's so important to track and the real quickman I had a I came down with something maybe it
was must have been a virus that I felt for acouple days last week where I was feeling that
(17:37):
low energy and sure enough the two days beforethat, every morning I look at my Garmin watch,
my HRV was going down.
I was like, the heck's going on?
Why is this?
Why is this happening?
And then boom, I started feeling something,right?
As though it's like that indicator that mybody's starting to push.
Well, let's get into this.
Let's talk real quick.
I'll I want to talk a little bit about somenutrition and supplementation that we can use
(17:59):
to fuel the mitochondria.
So, one of the more controllable aspects ofmitochondrial health is what you're putting
into your body.
So, we like to say food is either fuel orfriction.
And if you're constantly tired, inflamed, orfoggy, it's time to clean up that energy supply
chain.
Right?
So, what a mitochondrial friendly diet is gonnalook like.
(18:20):
If your mitochondria had a grocery list, thisis what would be on it.
High antioxidant foods, prioritizing thingslike berries, leafy greens, herbs, dark
chocolate, so there's a little bonus for youthat's tasty.
Green tea, these things are gonna neutralizefree radicals that damage the mitochondrial
membranes.
(18:41):
Next, using things like healthy fats.
So, like avocados, extra virgin olive oil, wildcaught fish, pasture raised eggs.
Fats are the preferred fuel source for yourmitochondria, especially in a low carb or
fasting state.
And then clean protein, grass fed meat, wildcaught salmon, collagen is a great hack, and
(19:03):
bone broth.
So, the amino acids and protein are needed formitochondrial repair and the enzyme production.
So, when I work with patients suffering fromfatigue, we often start with a Mediterranean,
Paleo, or even ketogenic approach, each ofwhich is gonna support mitochondrial health by
reducing inflammation and stabilizing theirblood sugar.
(19:25):
Now, let's talk about some of the powersupplements that we would then implement to
recharge the mitochondria.
So even the cleanest diet may need help,especially if you're dealing with chronic
stress, illness, or aging.
We talked about this in a previous episode.
Supplements can reignite that cellular engineand fill in the gaps where the diet may be
lacking.
So number one is CoQ10, also known asubiquinone or ubiquinol, which is critical for
(19:51):
ATP production in the electron transport chain.
So basically, this is the process your bodyuses to convert and create energy.
Levels of this co q ten molecule will declinewith age and with statin use.
So, a quote from the Journal of ClinicalBiochemistry and Nutrition in 2017,
supplementation with co q '10 improved fatigueand mitochondrial energy metabolism in patients
(20:18):
with fibromyalgia.
So, next on the list, PQQ, which isPyroloquinolone Quinone.
A little mouthful there.
But basically, this PQQ, this supplementstimulates mitochondrial biogenesis, which is
the creation of new mitochondria.
So, think of it as the foreman who builds you anew energy factory, right?
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Next on the list, magnesium.
Magnesium is so critical and probably the onething we recommend almost everybody be using
because it's involved in over 300 enzymaticreactions in the body, including the energy
transfer and muscle function.
So, most most people are deficient, especiallyathletes or high stress individuals in
magnesium, highly recommend.
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Next is L Carnitine.
Basically, this acts as a shuttle moving fattyacids into the mitochondria for fuel,
Especially helpful for those on a keto diet orthose with sluggish metabolism.
We're gonna supplement with that.
And then last on the list here is Alpha LipoicAcid or ALA.
This is a potent antioxidant that supportsblood sugar regulation, which is a key factor
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in building resilience for those mitochondria.
So, here's some quick practical tips that youcan implement today as you're listening.
Start your day with protein and healthy fats.
A breakfast looking like a few eggs, avocado,and some sauteed spinach.
This is gonna stabilize that blood sugar andfeed the mitochondria.
Skip the cereal.
(21:48):
Right?
We already talked about this in previousepisodes.
Cereal is not food.
It is a marketing ploy to get you to buy theirstuff.
Try a sunlight walk in the morning.
Right?
Morning light is gonna anchor your circadianrhythm and signal your mitochondria that it's
time to start making energy.
Plus, the sunlight will help regulate cortisoland melatonin for better sleep later in the
(22:10):
day.
Your sleep is determined by how you do in themorning.
And then start low with some Co q ten, maybeabout a hundred milligrams a day is a good dose
for most people, And especially important ifyou're taking statins, are going to deplete
that natural co q ten level, and thus lead tosome fatigue.
But remember supplements are not the substitutefor lifestyle, they are powerful accelerators.
(22:33):
And when you combine them with the rightnutrients with sleep, sunlight and movement,
you're going to start to feel more likeyourself again, or maybe for the first time.
Yeah, no, that's it.
So good.
And then here are the lifestyle factors thatrecharge and drain your mitochondria.
You know, one of the things that I always liketo say, you can eat the best diet and take all
the right supplements, but if your lifestyle isdraining your cellular battery every day, you
(22:57):
still feel tired, you know?
In this segment, we're gonna break down dailyhabits that either build resilience in your
mitochondria, or you can just completely burnthem out.
So the hormetic stress, mitochondrialresilience, and cold exposure and heat therapy
are what we call hormetic stressors.
(23:17):
Small controlled doses of stress that yourmitochondria can be more more more robust.
Cold exposure, ice baths, cold showers,cryotherapy, those activate brown fat and
triggers mitochondrial biogenesis, which is newgrowth.
Heat therapy, which I'm a massive proponent ofand I think you would get the most value out of
is infrared sauna and steam rooms, increase theheat shock proteins, detox pathways, and
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overall cellular repair.
People need a minimum of really twenty minutesin heat therapy.
And if you can do it daily, great.
If you can do it three times a week,phenomenal.
Right?
These are those are ways to just naturally havemore mitochondrial resilience.
Think of contrast therapy, alternating betweenhot and cold as a mitochondrial workout.
(24:04):
You're training your cells to handle stress andrecover stronger.
Here we go in terms of what people don't reallythink about a lot is that mental stress or the
oxidative load that you're putting on yourbody.
Chronic psychological stress raises cortisollevels and increase free radical production,
which directly damages mitochondria.
(24:26):
So think about that.
A lot of people I wanna pause here for a minutebecause people don't think about how much
oxidative stress and load they're putting ontheir body, and then ultimately it's too late.
So these are the proper measures to take whenyou do contrast therapy as you're reducing that
stress load, right?
You're putting alternative stressors in placeto reduce that oxidative stress.
(24:50):
So stress is one of the biggest and mostunderestimated mitochondrial sabotage.
And high cortisol, impaired energy production,poor sleep, and lower mitochondrial output,
right?
That's what oxidative stress does, to theoverall load on your body.
So that's why you need to be it's imperative toreally understand that.
(25:11):
Now, what are different ways you can enhanceit?
Red light therapy.
You know, think of ones for the biohackers.
But, even if you're new to it, red lighttherapy is the one of the most exciting and non
invasive tools available.
So what does it do?
It stimulates the cytochrome, the C oxidase,which is the mitochondrial to produce more ATP,
(25:34):
which is cellular energy, reduces inflammationand improves blood flow and enhance cognitive
performance and overall skin health.
The largest organ in our body is our skin,right?
So massive, massive way to just build smallincremental habits into your week to week or
even your day to day.
(25:55):
So practical tips you can start this week.
Here are three ways.
Use contrast therapy.
Try it out.
Sauna and cold two to three times a week.
Doesn't have to be fancy.
Can be a hot shower, then a cold rinse.
That's the introductory method.
Or it could be going to somewhere like in TampaBay, like Cotawari.
(26:17):
So shout out Cotawari, is doing that contrasttherapy between an actual sauna and cold
plunge.
So that's a those are two great ways.
One, an introduction and one, I guess, morelike professional method, right?
Breath work and meditation to lower yourcortisol.
That's something I've been implementing on aregular basis, even in my car, right?
(26:40):
We have an app that we formed essentially justto take me through meditative exercise to be
more mindful of my breath work.
So try four, seven, eight breathing box, orguided meditation.
And so five to ten minutes a day candramatically reduce mitochondrial drain from
the chronic stress loads that you're putting onyour body.
(27:02):
So use red light therapy for ten minutes a day.
This is a great way too if you have access tored light therapy, especially if you work
indoors or in a live in a low lightenvironment, focus on the chest, face, or even
neck areas, any area to enrich themitochondria.
So here what I this is what I have to leave youwith.
(27:22):
Lifestyle is the foundation.
Every breath, every walk in the sun, everymoment of stillness is either creating or
costing energy.
Be cognizant.
Stay consistent.
Your mitochondria will thank you.
Yeah.
That's good, man.
I love those practical things that people canjust start doing because that's the whole point
of this is that obviously people like want theeducation, you know, but education without
(27:45):
implementation is worthless.
And so take, you know, listen to this a coupletimes if you need and start putting into place
some of these things we talked about.
It's easy, It's not expensive, and your bodywill obviously know the difference and feel the
difference.
So just a recap from today, if you'reconstantly tired or foggy or unmotivated, it's
not laziness.
(28:06):
It's not like some character flaw.
It could be your biology.
And so specifically, those broken energysystems at the cellular level.
And so chronic fatigue is often a mitochondrialissue.
And so, you know, what is kinda like this newparadigm we've created, man?
So here's the new paradigm test, track,rebuild.
(28:26):
So at the end of the day, we've entered a newera of healthcare where you can track your
energy, test your biology, and fix the rootcause.
You don't have to settle for a life of lowenergy.
Here's what we recommend to get started andhere are action steps for the listeners.
Track your energy daily.
As we aforementioned, use the tools, the HRVmonitors, Aura, Whoop, Garmin being one of them
(28:48):
to get a real picture of how your body'srecovering.
Remember, journal, your energy levels of sleepexercise, one to 10, I think is a great way
just to have a preliminary scorecard of how youfeel day to day, until you get to where you
want to be and then you can level up, you know,in other areas.
Order functional labs.
This is one proponent that we are offering atAlessi Functional Health is just being your
(29:14):
caretaker, being educated and knowing more,right, about your body and your standard of
wellness.
So consider organic acid test, dust test, or anutrient panel to identify the mitochondrial
blocks.
Work with a provider who understandsbioenergetics, not just symptoms, right?
And then pick one thing to get started.
(29:35):
You know, I'm a big believer in picking onething to get started and doing it for a month,
See how you feel, and then adding things alongthe way that you get a little bit better at.
So maybe it's starting with a daily CoQ10, andmaking sure it's putting on your counter right
next to so a glass of water so that you getsome water in the in the morning and then get,
your CoQ10 or any type of supplementation.
(29:57):
Walking in the morning sunlight, hey, I'mgetting up, I'm going to walk outside and get
indirect sunlight exposure, and then cuttingout some seed oils.
Hey, I'm going to I'm going to drastically pullback on maybe some chips that I might like and
find an alternative for those and cutting thoseout, inch by inch.
So small changes compound your mitochondrialmitochondria, and they are constantly adapting
(30:20):
to those lifestyle changes.
You don't have to run on empty anymore.
Rebuilding your mitochondria means reclaimingyour energy, your focus, and your life.
Beautifully said, man.
And, yeah, again, we're always here to help.
This podcast is obviously for it's free.
All we ask is that if, you know, if you findvalue in it, you share it, but we're here to
(30:43):
give value so this is to educate our listenersour patients and then ultimately give them some
action steps that they can implement into theirlife.
Now if you need more right if you need moreguidance if you need more help please visit
Alessifunctionalhealth.com and learn more aboutour functional medicine program that can help
you improve the health of your mitochondria.
(31:04):
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(31:24):
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(31:45):
Awesome.
And thank you again for tuning in to HealthDecoded, where we break down the science, bust
the myths, and help you take control of yourhealth naturally.
Until next time, stay curious, stay empowered,and remember your health is in your hands.
Thank
you for tuning in to Health Decoded, where webreak down the truth about all things health
(32:06):
and empower you to take charge of yourwell-being.
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(32:29):
That's ask@alessifxhealth.com.
Until next time, stay curious, stay empowered,and remember, your health is in your hands.
Matt and I are gonna pull back the curtain onthe hidden epidemic of energy failure that
(00:04):
almost no one is talking about, and even fewerdoctors are really testing for.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
Alright.
Welcome back to another episode of HealthDecoded.
I am your host, doctor Alessi.
(00:25):
Your cohost, Matt Tack.
What a great day to be alive.
It's good to see you, my friend.
My legs are feeling it after that leg day wedid yesterday.
I am I was struggling to move this morning.
Was actually you know, one of the good thingstoo that that was good, you know, when you
record yourself, you do look at your movement.
(00:47):
Like, you know how, you know, when you're ingame activity or you're doing something with
the intention to get a little bit better, it isgood to record yourself because you look at hip
hinges, just things that you're doing
Yeah.
That you're you wanna make sure you're gettingthe proper movement in.
I think about that even a little bit more nowas I see Ronnie Coleman aging and how the dude
(01:10):
just can't even walk and how important it iswhile you're strength training and doing
various exercises of getting the properstructure, depth, movement, just that
functional piece is so important.
So I think about that stuff a lot.
He was also squatting thousands of pounds.
So it's maybe a little different, but
(01:32):
Thousands of pounds.
Yeah.
But I mean, that was degeneration from,obviously, like Overuse.
Number one, overuse, which led to probably poorposture, at times.
Right?
He's pushing through, things, differentailments at times, which naturally your body,
hey.
I have a a right hip flexor that is, you know,slightly deficient.
(01:56):
I'm like and I'm still gonna put, you know, 800pounds on my back.
Yeah.
Like, probably not a good time.
It's naturally gonna create imbalances.
So And then just those obviously blastinganabolics to the point that his cartilage is
probably, you know, he's priced so inflamed.
But, yeah, it's a you push yourself to that Maxto that level.
(02:18):
You gotta expect that maybe on the back end ofthat there's going to be some repercussions,
right?
It's like most You
also look at Mark Bell.
Mark Bell squatted way more weight than him,right?
True.
And that's a guy who's, you know, he definitelyhas his ailments, but he's recovered, and he
you know, his podcast
is Yeah.
Probably one of the best because he he has heprobably said that wasn't the best idea.
(02:41):
Now these are the things that I'm doing toreverse that
and now he's like a runner and a functional guyhe's doing all the functional movements and
stuff and he's still Jack he's still in greatshape he's obviously not nearly as big.
But he's healthier so you know he had to pit hehad to pivot for longevity.
Yeah.
Yeah.
That's awesome, It's yeah.
It's great to see you, bro.
(03:02):
I'm very excited for this one.
What we're going to talk about today is reallythe hidden epidemic of mitochondrial
dysfunction.
And and a lot of this is probably going to bestuff that people maybe have heard but don't
really know much about so we want to kind ofdive into so you know really let's get real if
you're tired all the time and you're draggingthrough your day you're crashing after meals or
(03:23):
you're waking up and you're already exhausted.
It's probably not just because you need moresleep or coffee, but the real problem is your
mitochondria.
These are the power plants inside nearly everycell in your body.
And so if they're not doing their jobcorrectly, that's gonna make things tougher.
And so when they're not making energyefficiently, everything will suffer.
(03:45):
Brain, hormones, your workouts, your mood, andthen obviously even your motivation.
And so it's, again, it's not about just feelingoff, but chronic fatigue and burnout, brain
fog, even conditions like fibromyalgia or longCOVID, early aging, they all have one thing in
common, and that's the mitochondria justbecoming dysfunctional and breaking down.
(04:09):
So in today's episode, Matt and I are going topull back the curtain on the hidden epidemic of
energy failure that almost no one is talkingabout, and even fewer doctors are really
testing for.
And so, here's what we're going to break downreal quick.
What silently damaging your mitochondria everyday?
How to know if your mitochondria areunderperforming.
And then we're going to give you some actionitems some simple but powerful ways to recharge
(04:33):
your energy from the inside out.
We're going talk about the most effectivenutrition supplements and cutting edge
therapies that actually help to rebuild yourmitochondrial function not just supplement some
energy temporarily.
And so if you feel like you're sick and you'rerunning on fumes all the time even when you're
getting adequate sleep this is the episode foryou So look no further, stay tuned for some
(04:57):
great content.
So let's do this.
Let's start with what are the mitochondria?
Why are they breaking down?
So if you ever feel like your battery, yourbody's battery is just dead, matter how much
sleep you get, how much coffee you drink, thenyes, it's time to address the mitochondria.
So what mitochondria are, they are tinyorganelles in nearly every cell of your body.
(05:20):
Think of them like a microscopic power plant.
Their job is to turn the food you eat and theoxygen you breathe into ATP, which is your
body's cellular energy currency.
So if you have no mitochondria, you have noenergy period, you die.
So when people say they're always tired,whether it's a mom with brain fog, or the guy
(05:42):
who crashes after every workout, or somebodyrecovering from long COVID, what they're often
referring to is mitochondrial dysfunction.
It's not just a motivation issue or mentalfatigue.
And so a quote from the Journal of Cell in 2015is quoted saying mitochondrial dysfunction is a
hallmark of chronic disease and aging.
(06:04):
It's basically at the root of all of these longchronic diseases that lead to premature aging.
And so, this is a big deal.
Research is now linking poor mitochondrialfunction to chronic fatigue syndrome,
fibromyalgia, long COVID, hormonal imbalances,neurodegenerative diseases, and even the
natural processes of aging itself.
(06:25):
I'll say natural with air quotes there, right?
And the scary part is that we're surrounded bythings that are quietly wrecking our
mitochondria every day.
Most people just have no idea.
So, you don't have to be sick to bedysfunctional.
You just have to feel like you're running lowor low on power all the time to kind of start
putting these pieces together.
So, what are the big things that are doing thedamage to our mitochondria?
(06:48):
There are really four big categories ofmitochondrial damage that most people are
dealing with.
So, number one, and probably the heaviest isour environmental toxins.
Things like heavy metals, the pesticides thatare on all the food, mold, and plastics, which
is basically in everything now.
These can all disrupt the mitochondrial DNA,and then thus block that ATP production.
(07:14):
The next is nutrient deficiencies.
So, your mitochondria require what are calledco factors, things like B vitamins, magnesium,
CoQ10 to function.
Without these, it'd be like trying to run yourcar with just gas and no oil.
Next lifestyle factors that can disrupt themitochondria poor sleep on a repetitive basis
(07:36):
right not not just not enough sleep but notenough quality sleep.
This is going to disrupt the mitochondriarepair cycle right when they're working they
need to be repairing over time as well.
Chronic stress, which is going to flood yoursystem with cortisol will damage mitochondria,
and then sedentary behavior.
So not having enough movement in your body isgoing to weaken the mitochondria over time.
(07:59):
And then the last on the list here is theoveruse of medications.
Medications are basically toxins, right?
Your body has to process them.
So, things like statins, which we've discussedactually in maybe two episodes ago, how statins
block CoQ10, which we know is crucial formitochondrial energy.
And then things like the overuse of antibioticsand non steroidal anti inflammatories like
(08:24):
ibuprofen, they've been shown to impairmitochondrial DNA replication.
So what are some real quick practical fixes forthese situations, right?
Where people can start taking control, andwe're going to obviously deep dive a little bit
more on these, but prioritizing your deepsleep.
This is when your mitochondria regenerate.
So making sure we're using good sleep hygienepractices, things like blackout curtains, using
(08:48):
magnesium glycinate before bed, and then a goodwind down routine, which we've discussed before
as well, getting off the screens.
Cut out seed oils and ultra processed foods.
Just do it, right?
These have no place in your body to be used foranything.
So, what they do is they damage the membranesof your cells and your mitochondria.
So sticking to things like healthy fats, oliveoils, avocados, grass fed butter, omega threes,
(09:13):
and then obviously the daily movement which wewill never stop preaching.
Things like that zone two cardio, right?
Low to moderate intensity exercise, which isgonna trigger the mitochondrial biogenesis,
literally your body building more mitochondria.
And that's what we want.
We want more energy factories that are gonnawork better.
And it's not just about perfection, it's aboutgiving the body the raw materials and signals
(09:37):
it needs to produce energy efficiently again.
So how do you know of mitochondrialdysfunction, and you have it, and how to track
it?
So now that you understand, and thank you,Doctor.
Alessi, a little bit about what mitochondrialfunction are and why they matter, let's talk
about how you actually know if yours is workingwell or it's simply falling apart.
(10:03):
So, here it is.
A lot of people walk around saying, I'm justtired, I have brain fog, and that kind of
fatigue isn't normal.
It's actually a red flag.
We constantly need to be evaluating ourselves.
It's one of the first signs your mitochondriais potentially struggling.
So common warning signs of, mitochondrialdysfunction.
(10:24):
And if any of these are happening on a regularbasis, your mitochondria may be waving that
white flag.
Help.
So if you feel tired all the time, no matterhow much you sleep, right?
That's actually a tough diagnosis.
So if you have a partner, I would, I would kindof monitor that, right?
That's something my wife does for me.
Hey, how am I sleeping?
And then measure that measurable the next day.
(10:46):
You have brain fog.
That's something I absolutely had.
Brain fog was a really, really important likething that was like interrupting my general day
to day lifestyle.
So your mind just won't click and won't triggerwon't register.
You crash after workouts instead of feelingthat energized feeling post workout, do you
(11:07):
just feel just really lethargic, right?
Another one, your mood is unpredictable.
So you have swings being anxiety, irritability,and really, really low energy.
That's something to measure when you're at lowmitochondria dysfunction risk, right?
And you're getting sick more often and takinglonger to recover.
(11:28):
These aren't just the signs of aging.
It could potentially be where you're deficientin mitochondria.
So these aren't personality flaws or justgetting older, as I said.
They're often a cellular energy issue indisguise.
So here's some testing and how you can accessthe mitochondria.
So let's get tactical.
(11:49):
There's a few powerful tools and you can use totest the mitochondria function and recover that
capacity.
An organic acid test, also known as OAT, theurine test gives clues about mitochondria
byproducts.
Elevated markers like succinic acid and lacticacid can point to energy production problems.
(12:12):
So number two, the DUTCH test.
This is hormone and cortisol.
If your adrenalines are flatlined, it usuallyis tied to mitochondria burnout.
So DUTCH helps assess adrenal fatigue overlapand the circadian rhythm dysfunction.
If you don't know about the circadian rhythmdysfunction, that is ultimately your sleep
(12:33):
cycles.
So we can talk a little bit more about thatin-depth, but really understanding your
circadian rhythm is really, really important.
Heart rate variability, HRV tracking.
So low HRV, your nervous system is stuck in afight or flight and your mitochondria are
struggling to recover.
So low HRV is associated with mitochondrialdysfunction and increased risk of all cause of
(12:58):
mortality.
That's a quote from the European Journal ofPreventive Cardiology in 2016.
So another measurable, v o two max and lactatetesting for athletes or biohackers.
V o two max is really is the gold standard formetabolic fitness and mitochondrial
performance.
Elevated resting lactate could signal impairedmitochondrial ATP production, which ATP stands
(13:25):
for identifying triphosphate, which is a formof energy, right?
So it's how your body recovers, whether it's instrength exercising, whether it's just purely
day to day processing and thinking, you'reconstantly reproducing ATP.
So here are some practical tips to starttracking and optimizing today.
I love this because we need to be prioritizingthis.
(13:48):
This doesn't have to be complicated, so don'tmake it complicated, and you don't need a lab
coat.
You just need to start paying attention.
Track HRV with wearables.
Some of the ones that we recommend, and I knowDoctor.
Alessi uses a lot, is the Garmin Watch.
The Garmin Watch gives direct feedback.
Whoop Band is another one that requires asubscription, and the Aura Ring, which also
(14:12):
requires a subscription.
But all three are great in terms offunctionality depending on how you wanna wear
them.
So watch how HRV trends over time.
Drops in HRV often show up before burnout andillness hits.
Use a daily energy journal.
Journaling is a crucial thing, but it should beutilized not only for a therapeutic measure,
(14:35):
but also just to get an understanding of whereyou're at day to day.
So write down how your energy, mood, and focusfeel thirty to sixty minutes after meals,
exercise, and sleep.
Patterns will emerge.
They'll usually be directly tied tomitochondrial function.
Next thing, prioritize active recovery.
(14:58):
This is something usually people becomesedentary after exercise or a component
thereof, right?
You can't just train harder and expect moreenergy.
You need time to recover and rebuildmitochondrial reserves through sleep, zone two
cardio.
And if you don't know zone two cardio, zone twocardio is a little bit escalating your heart
rate, right?
(15:18):
A little bit more than you would be in just astatic state, or a or a very leisure walking in
zone one.
So zone two cardio, light movement, and eventhings like sauna therapy can prioritize
mitochondrial function.
So point here, don't wait for burnout or ahealth scare.
Right?
(15:39):
We had we do this podcast so you can beproactive about your health.
Start training your energy systems the same wayyou train your muscles or mindset.
You feel it in days, more clarity, morestamina, and fewer crashes.
Now let's get into some practical ways that youcan biohack your lifestyle to enhance your
mitochondria.
But before that, here's a real quick word fromour sponsors.
(16:02):
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Now back to the episode.
Alright welcome back.
Yeah, that's awesome man.
It's so important to track and the real quickman I had a I came down with something maybe it
was must have been a virus that I felt for acouple days last week where I was feeling that
(17:37):
low energy and sure enough the two days beforethat, every morning I look at my Garmin watch,
my HRV was going down.
I was like, the heck's going on?
Why is this?
Why is this happening?
And then boom, I started feeling something,right?
As though it's like that indicator that mybody's starting to push.
Well, let's get into this.
Let's talk real quick.
I'll I want to talk a little bit about somenutrition and supplementation that we can use
(17:59):
to fuel the mitochondria.
So, one of the more controllable aspects ofmitochondrial health is what you're putting
into your body.
So, we like to say food is either fuel orfriction.
And if you're constantly tired, inflamed, orfoggy, it's time to clean up that energy supply
chain.
Right?
So, what a mitochondrial friendly diet is gonnalook like.
(18:20):
If your mitochondria had a grocery list, thisis what would be on it.
High antioxidant foods, prioritizing thingslike berries, leafy greens, herbs, dark
chocolate, so there's a little bonus for youthat's tasty.
Green tea, these things are gonna neutralizefree radicals that damage the mitochondrial
membranes.
(18:41):
Next, using things like healthy fats.
So, like avocados, extra virgin olive oil, wildcaught fish, pasture raised eggs.
Fats are the preferred fuel source for yourmitochondria, especially in a low carb or
fasting state.
And then clean protein, grass fed meat, wildcaught salmon, collagen is a great hack, and
(19:03):
bone broth.
So, the amino acids and protein are needed formitochondrial repair and the enzyme production.
So, when I work with patients suffering fromfatigue, we often start with a Mediterranean,
Paleo, or even ketogenic approach, each ofwhich is gonna support mitochondrial health by
reducing inflammation and stabilizing theirblood sugar.
(19:25):
Now, let's talk about some of the powersupplements that we would then implement to
recharge the mitochondria.
So even the cleanest diet may need help,especially if you're dealing with chronic
stress, illness, or aging.
We talked about this in a previous episode.
Supplements can reignite that cellular engineand fill in the gaps where the diet may be
lacking.
So number one is CoQ10, also known asubiquinone or ubiquinol, which is critical for
(19:51):
ATP production in the electron transport chain.
So basically, this is the process your bodyuses to convert and create energy.
Levels of this co q ten molecule will declinewith age and with statin use.
So, a quote from the Journal of ClinicalBiochemistry and Nutrition in 2017,
supplementation with co q '10 improved fatigueand mitochondrial energy metabolism in patients
(20:18):
with fibromyalgia.
So, next on the list, PQQ, which isPyroloquinolone Quinone.
A little mouthful there.
But basically, this PQQ, this supplementstimulates mitochondrial biogenesis, which is
the creation of new mitochondria.
So, think of it as the foreman who builds you anew energy factory, right?
(20:40):
Next on the list, magnesium.
Magnesium is so critical and probably the onething we recommend almost everybody be using
because it's involved in over 300 enzymaticreactions in the body, including the energy
transfer and muscle function.
So, most most people are deficient, especiallyathletes or high stress individuals in
magnesium, highly recommend.
(21:02):
Next is L Carnitine.
Basically, this acts as a shuttle moving fattyacids into the mitochondria for fuel,
Especially helpful for those on a keto diet orthose with sluggish metabolism.
We're gonna supplement with that.
And then last on the list here is Alpha LipoicAcid or ALA.
This is a potent antioxidant that supportsblood sugar regulation, which is a key factor
(21:27):
in building resilience for those mitochondria.
So, here's some quick practical tips that youcan implement today as you're listening.
Start your day with protein and healthy fats.
A breakfast looking like a few eggs, avocado,and some sauteed spinach.
This is gonna stabilize that blood sugar andfeed the mitochondria.
Skip the cereal.
(21:48):
Right?
We already talked about this in previousepisodes.
Cereal is not food.
It is a marketing ploy to get you to buy theirstuff.
Try a sunlight walk in the morning.
Right?
Morning light is gonna anchor your circadianrhythm and signal your mitochondria that it's
time to start making energy.
Plus, the sunlight will help regulate cortisoland melatonin for better sleep later in the
(22:10):
day.
Your sleep is determined by how you do in themorning.
And then start low with some Co q ten, maybeabout a hundred milligrams a day is a good dose
for most people, And especially important ifyou're taking statins, are going to deplete
that natural co q ten level, and thus lead tosome fatigue.
But remember supplements are not the substitutefor lifestyle, they are powerful accelerators.
(22:33):
And when you combine them with the rightnutrients with sleep, sunlight and movement,
you're going to start to feel more likeyourself again, or maybe for the first time.
Yeah, no, that's it.
So good.
And then here are the lifestyle factors thatrecharge and drain your mitochondria.
You know, one of the things that I always liketo say, you can eat the best diet and take all
the right supplements, but if your lifestyle isdraining your cellular battery every day, you
(22:57):
still feel tired, you know?
In this segment, we're gonna break down dailyhabits that either build resilience in your
mitochondria, or you can just completely burnthem out.
So the hormetic stress, mitochondrialresilience, and cold exposure and heat therapy
are what we call hormetic stressors.
(23:17):
Small controlled doses of stress that yourmitochondria can be more more more robust.
Cold exposure, ice baths, cold showers,cryotherapy, those activate brown fat and
triggers mitochondrial biogenesis, which is newgrowth.
Heat therapy, which I'm a massive proponent ofand I think you would get the most value out of
is infrared sauna and steam rooms, increase theheat shock proteins, detox pathways, and
(23:42):
overall cellular repair.
People need a minimum of really twenty minutesin heat therapy.
And if you can do it daily, great.
If you can do it three times a week,phenomenal.
Right?
These are those are ways to just naturally havemore mitochondrial resilience.
Think of contrast therapy, alternating betweenhot and cold as a mitochondrial workout.
(24:04):
You're training your cells to handle stress andrecover stronger.
Here we go in terms of what people don't reallythink about a lot is that mental stress or the
oxidative load that you're putting on yourbody.
Chronic psychological stress raises cortisollevels and increase free radical production,
which directly damages mitochondria.
(24:26):
So think about that.
A lot of people I wanna pause here for a minutebecause people don't think about how much
oxidative stress and load they're putting ontheir body, and then ultimately it's too late.
So these are the proper measures to take whenyou do contrast therapy as you're reducing that
stress load, right?
You're putting alternative stressors in placeto reduce that oxidative stress.
(24:50):
So stress is one of the biggest and mostunderestimated mitochondrial sabotage.
And high cortisol, impaired energy production,poor sleep, and lower mitochondrial output,
right?
That's what oxidative stress does, to theoverall load on your body.
So that's why you need to be it's imperative toreally understand that.
(25:11):
Now, what are different ways you can enhanceit?
Red light therapy.
You know, think of ones for the biohackers.
But, even if you're new to it, red lighttherapy is the one of the most exciting and non
invasive tools available.
So what does it do?
It stimulates the cytochrome, the C oxidase,which is the mitochondrial to produce more ATP,
(25:34):
which is cellular energy, reduces inflammationand improves blood flow and enhance cognitive
performance and overall skin health.
The largest organ in our body is our skin,right?
So massive, massive way to just build smallincremental habits into your week to week or
even your day to day.
(25:55):
So practical tips you can start this week.
Here are three ways.
Use contrast therapy.
Try it out.
Sauna and cold two to three times a week.
Doesn't have to be fancy.
Can be a hot shower, then a cold rinse.
That's the introductory method.
Or it could be going to somewhere like in TampaBay, like Cotawari.
(26:17):
So shout out Cotawari, is doing that contrasttherapy between an actual sauna and cold
plunge.
So that's a those are two great ways.
One, an introduction and one, I guess, morelike professional method, right?
Breath work and meditation to lower yourcortisol.
That's something I've been implementing on aregular basis, even in my car, right?
(26:40):
We have an app that we formed essentially justto take me through meditative exercise to be
more mindful of my breath work.
So try four, seven, eight breathing box, orguided meditation.
And so five to ten minutes a day candramatically reduce mitochondrial drain from
the chronic stress loads that you're putting onyour body.
(27:02):
So use red light therapy for ten minutes a day.
This is a great way too if you have access tored light therapy, especially if you work
indoors or in a live in a low lightenvironment, focus on the chest, face, or even
neck areas, any area to enrich themitochondria.
So here what I this is what I have to leave youwith.
(27:22):
Lifestyle is the foundation.
Every breath, every walk in the sun, everymoment of stillness is either creating or
costing energy.
Be cognizant.
Stay consistent.
Your mitochondria will thank you.
Yeah.
That's good, man.
I love those practical things that people canjust start doing because that's the whole point
of this is that obviously people like want theeducation, you know, but education without
(27:45):
implementation is worthless.
And so take, you know, listen to this a coupletimes if you need and start putting into place
some of these things we talked about.
It's easy, It's not expensive, and your bodywill obviously know the difference and feel the
difference.
So just a recap from today, if you'reconstantly tired or foggy or unmotivated, it's
not laziness.
(28:06):
It's not like some character flaw.
It could be your biology.
And so specifically, those broken energysystems at the cellular level.
And so chronic fatigue is often a mitochondrialissue.
And so, you know, what is kinda like this newparadigm we've created, man?
So here's the new paradigm test, track,rebuild.
(28:26):
So at the end of the day, we've entered a newera of healthcare where you can track your
energy, test your biology, and fix the rootcause.
You don't have to settle for a life of lowenergy.
Here's what we recommend to get started andhere are action steps for the listeners.
Track your energy daily.
As we aforementioned, use the tools, the HRVmonitors, Aura, Whoop, Garmin being one of them
(28:48):
to get a real picture of how your body'srecovering.
Remember, journal, your energy levels of sleepexercise, one to 10, I think is a great way
just to have a preliminary scorecard of how youfeel day to day, until you get to where you
want to be and then you can level up, you know,in other areas.
Order functional labs.
This is one proponent that we are offering atAlessi Functional Health is just being your
(29:14):
caretaker, being educated and knowing more,right, about your body and your standard of
wellness.
So consider organic acid test, dust test, or anutrient panel to identify the mitochondrial
blocks.
Work with a provider who understandsbioenergetics, not just symptoms, right?
And then pick one thing to get started.
(29:35):
You know, I'm a big believer in picking onething to get started and doing it for a month,
See how you feel, and then adding things alongthe way that you get a little bit better at.
So maybe it's starting with a daily CoQ10, andmaking sure it's putting on your counter right
next to so a glass of water so that you getsome water in the in the morning and then get,
your CoQ10 or any type of supplementation.
(29:57):
Walking in the morning sunlight, hey, I'mgetting up, I'm going to walk outside and get
indirect sunlight exposure, and then cuttingout some seed oils.
Hey, I'm going to I'm going to drastically pullback on maybe some chips that I might like and
find an alternative for those and cutting thoseout, inch by inch.
So small changes compound your mitochondrialmitochondria, and they are constantly adapting
(30:20):
to those lifestyle changes.
You don't have to run on empty anymore.
Rebuilding your mitochondria means reclaimingyour energy, your focus, and your life.
Beautifully said, man.
And, yeah, again, we're always here to help.
This podcast is obviously for it's free.
All we ask is that if, you know, if you findvalue in it, you share it, but we're here to
(30:43):
give value so this is to educate our listenersour patients and then ultimately give them some
action steps that they can implement into theirlife.
Now if you need more right if you need moreguidance if you need more help please visit
Alessifunctionalhealth.com and learn more aboutour functional medicine program that can help
you improve the health of your mitochondria.
(31:04):
So you can always schedule a consultation.
Listeners of the health decoded podcasts arealways going to get exclusive discounts price
reductions on appointments, supplements, bloodwork, everything.
Right?
We just wanna do that as a way to give back toyou for supporting us and this show.
And as also always, if you found value intoday's show, like, subscribe, and share this
(31:24):
episode with someone who needs to hear it.
Wanna get in touch with us or be featured on anepisode?
Email us your questions atask@AlessiFXHealth.com.
And then go ahead, visit us atAlessiFXHealth.com, sign up for our newsletter,
and check out our resource page to learn moreabout our approach to nutrition and cutting
edge therapies.
(31:45):
Awesome.
And thank you again for tuning in to HealthDecoded, where we break down the science, bust
the myths, and help you take control of yourhealth naturally.
Until next time, stay curious, stay empowered,and remember your health is in your hands.
Thank
you for tuning in to Health Decoded, where webreak down the truth about all things health
(32:06):
and empower you to take charge of yourwell-being.
If you found value in today's episode, pleasesubscribe, leave a review, and share it with
someone who needs to hear this.
For more resources and personalized support,visit us at w alessifunctionalhealth.com and
sign up for our newsletter.
To hear your questions answered live on theshow, send them to askalessifxhealth dot com.
(32:29):
That's ask@alessifxhealth.com.
Until next time, stay curious, stay empowered,and remember, your health is in your hands.
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