September 16, 2025 • 18 mins
In this episode, Matt Tack talks about the importance of foundational health habits over quick fixes, exploring the limitations of popular diet shows like "The Biggest Loser." They discuss why habits are crucial for long-term health and address the role of inflammation in health and longevity. The episode highlights the use of GLP-1 medications and emphasizes healing from the inside out. Insights from "Atomic Habits" and the Alessi Total Care Program are shared to enhance habit formation. The episode is sponsored by the Repair, Clear, and Thrive challenge and concludes with closing remarks and a call to action for listeners.
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Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:00):
Now a lot of people wanna do quick fixes.
(00:02):
And what are the quick fixes?
Right?
The big thing, the big fad right now is GLP onemedications.
Right?
GLP ones, I'm not gonna lie.
I like them.
They're good.
They are good.
But let's tackle why it's a hot topic.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
(00:26):
What if you could lower inflammation, heal yourgut, and feel incredible in just six weeks?
Our repair, clear, and thrive challenge kicksoff October 1 and will help you do just that.
You're gonna get the complete repair and clearprotocol that we use to detox and restore
people's gut.
(00:46):
The core sync app with customized coaching tokeep you accountable, a heart rate monitor for
real time tracking, as well as a full wellnessand biometric screen so you can see the
results.
That's over $1,600 in value.
Register by September 1, and you'll also get afree functional medicine consultation with me
(01:07):
to personalize your plan.
Now spots are limited and registration closesSeptember 20.
One dedicated winner will walk away with 2,500worth of prizes.
You have nothing to lose except maybe somepounds, inflammation, gut dysfunction, but
you've got a whole lot to win.
(01:27):
Go to a lesseefunctionalhealth.com/challenge tojoin the challenge.
And remember, your health is in your hands.
And welcome to episode number 37 of the HealthDecoded podcast, your host, Matt Tack.
I'm missing somebody today, and that's mypartner in crime, doctor Alfred Alessi.
(01:49):
But I'm super excited to be with you today andgo over a really important topic.
We are going to be going over habits.
Habits over diet, actually, and healing fromthe inside out.
So let's dive right in.
So welcome back to Health Decoded.
And, today, again, we're talking about habits.
I think it's the most overlooked but the mostpowerful drivers in actually long term health.
(02:13):
And here's the truth.
Diets come and go.
Now weight loss medications hit the market.
Right?
Those new ones always hitting the market.
New fads rise and fall.
But the people who truly win the game of healthand longevity aren't the ones who perfect for a
short period of time.
They're the ones who are consistently good overa lifetime.
(02:35):
So today, I wanna unpack why habits ultimatelybe diets, and reducing inflammation from the
inside out is the key to longevity, and whywithout foundational lifestyle habits, things
like strength training, sleep, and stresscontrol, even the most advanced medication
(02:55):
protocols, well, they'll fail for you.
So we'll even look at examples like the biggestloser, that TV show.
We got a new documentary out on that fit for TVand why so many contestants regain their weight
so quickly, right after the show.
Plus, we'll address the hot topic button, whichis GLP one medications.
(03:17):
I'll share exactly why I don't encourage theiruse unless someone is already committed to
strength training at least three to four timesa week.
And I'll talk a little bit more about that.
So hang tight.
Let's dive in.
So number one, why habits matter more than whatwe call diets.
Right?
Let's start with a mindset shift.
(03:39):
When it comes to health, most people focus onthe perfect plan.
Gotta do it perfectly.
Well, the perfect diet, the perfect workout,and the perfect supplement stack, those really
don't exist.
And here's the problem.
Perfect or perfection is not sustainable.
(04:00):
Life happens.
Stress happens.
Travel, kids, work, it all interrupts the bestplans.
And that's why our clinic, we say the goal isto be consistently good rather than
occasionally perfect.
So think about it.
Eating a balanced meal 80% of the time beats acrash diet for thirty days and then rebounding.
(04:24):
Walking daily, lifting weights a few times aweek, and sleeping eight hours will carry you
further than any really twenty one day detox.
Although I do encourage detox and we do have asixty week detox, but that really caloric
restrictive, pattern, right, that is going toget you free, and we do encourage those things.
(04:47):
Implement those things.
Those are great, but those aren't the key thefundamentals to what I'm talking about today,
which is building long term habits.
Right?
Those are sprints, and you can do sprints, andyou can actually say, hey, I'm gonna do a
sprint knowing that you're going in and it'snot going to be a long term thing.
So it's the little habits that stack day afterday that drive long term change, And science
(05:12):
backed this up.
So studies show that people who focus on small,repeatable behavior, not behavior
modifications, but behavior weight losspatterns, and metabolic health far longer than
any who rely on extreme diets every thirty,sixty, ninety days, right?
So you're putting more stress in the body inthose scenarios when the small daily habits,
(05:36):
man, they can compound.
So I talked and I hinted a little bit on that'sbiggest loser.
So they have a really cool documentary out, andif you haven't seen it, maybe watch it.
But it's fit for TV.
The but this is an example of why these, like,really short term things where you can lose an
aggressive amount of weight, typically don'twork for most people.
(05:58):
So they were losing hundreds of pounds over avery, very short period of time, three to six
months.
But let's look at the real world case studyhere.
Right?
Which example, the biggest loser.
So this show was where contestants lost massiveamounts of weights through strict diets,
exercise programs.
I think they were even losing up to 6,000calories per day.
(06:20):
That's even more like than a military scenarioon very little caloric intake, with heavy,
heavy exercise.
So on the surface, it looked like a successstory.
Right?
People lost an aggressive amount of weight overa short period of time.
But here's what happened.
Follow-up studies show that the majority of thecontestants regain that weight within a just
few years, if not more.
(06:41):
So why?
Well, question is why.
Right?
Well, how does that happen when you lose thatmuch weight?
How do you gain that much back?
Because the program didn't build sustainablehabit structures.
When the camera stopped rolling, life resumed.
Stress came back.
Older routines came back.
And without the underlying habit scaffolding,the weight loss wasn't maintainable.
(07:05):
This is exactly why we don't focus on shortterm perfection.
We focus on the long term consistency, whetherit be physical medicine or functional medicine.
As you guys probably know, we have ourprotocols last anywhere from three to six
months, right?
For physical medicine, our protocols for eventhe functional side last two to six months.
(07:26):
So these are long term repeatable form that nowis going to change for a lifetime.
So that's when we make health stick.
So let's dig into this.
What is healing from the inside out?
Inflammation and longevity.
So typically fat and fat components are a formof inflammation, especially when you exceed the
(07:51):
more the metabolic structure that your body canactually physically handle.
So what do we do by healing things from theinside out?
Now, the bigger picture, we have to identify,all right, what is inflammation?
And then how does that determine longevity?
So chronic inflammation is the root of nearlyevery degenerative disease, heart disease,
(08:12):
diabetes, dementia, autoimmune conditions.
And if you're inflamed on the inside, itdoesn't matter what the scale says, you're
aging faster, if that makes sense.
So that's why our philosophy is healing fromthe inside out.
What are we looking at?
Well, predominantly we're looking at the gut.
We see leaky gut every day.
So when you reduce inflammation, you're notjust helping your joints, or your digestion.
(08:35):
And I want to get that really that joint is akey key thing because the stronger your joints
are, the more muscle mass you actually you canmaintain in muscle mass, lean muscle mass, and
the act of exercise and resistance training andstrength are key components to longevity.
So, and what fuels that?
Digestion.
So you're literally extending your health spanthe number of years you can live free from
(08:58):
disease.
So how can you reduce your inflammation?
It's not gonna be with a single diet orsupplement, but it's with habits, habit
formation, daily movement and strengthtraining.
A diet centered around whole foods, notperfect, but just consistent.
80% of the time consistent.
Stress management, inadequate sleep.
You know, that's something I had to be realabout at the end of the day.
(09:21):
I had my blood work come back the other day,and I'm I'm I'm looking at my MPO.
And and, if you don't know what MPO, we canexplain it to you later.
But like, the reality is it's high and it's toohigh, like, to where I wanted it in the past
couple times.
I'm like, what's going on?
And the reality is is like, I'm I'm notmeasuring my sleep well enough, and I'm not
getting quality sleep.
Therefore, indications of like sleep apnea arebuilt into play.
(09:43):
So going through a sleep study and likely aCPAP machine is gonna be what's needed for me
because I gotta get proper air supply.
I gotta start, I realized over the pastprobably year, I haven't been dreaming, right?
And that's a big component of getting theproper REM sleep.
So stress management adequately, avoidingchronic crash diet that wrecks your metabolism,
right?
(10:03):
I will say this, detox is different from adiet.
When you detox, you we put you on a detox atour clinic, you are literally reducing the
inflammation of the body.
I call that a sprint.
So you're intentionally going into a sprint.
I wouldn't call that a diet.
I would just call it a short term sprint todetoxify the body so that we then can start
(10:25):
building proper habit structures.
But this is the true path to longevity.
Now a lot of people want to do quick fixes.
And what are the quick fixes, right?
The big thing, the big fad right now is GLP-onemedications, right?
GLP-1s, I'm not gonna lie, I like them.
They're good.
They are good.
But let's tackle why it's a hot topic.
(10:47):
So GLP-one medications is semiglutide.
It's a peptide.
And a lot of people wanna use them because theycan be that short powerful tool.
But here's the catch without foundationalhabits, these drugs often backfire.
Why?
Because GLP-1s don't just reduce appetite, theyalso accelerate muscle mass loss.
(11:09):
And if you're not resistance trainingconsistently habit formation, right three to
four times a week, and knowing how to do thatproperly, and losing muscle mass.
That's one of the fastest ways you canaccelerate the aging process.
So in our clinic, what do we do?
We don't encourage use the GLP ones unlessyou've already had the habit formation of over
(11:33):
a ninety day period.
You're lifting weights three to four times aweek.
And what are weights?
What what does that mean?
Right?
You have a plan, a proactive attack.
It's not going in there.
I see so many people going in there, sitting ontheir phone, and not actually exercising, doing
resistance training.
It's actually going in there with an attentionto plan.
(11:53):
I wreak havoc.
I do.
I go in there.
I push around some weight, but it doesn't haveto be that.
Right?
It's intentionally going my wife, she worksfrom home, and she gets her exercise done here.
She is amping up.
She's accelerating what strength looks like toher.
Right?
I see her I saw her months ago using fivepounds.
(12:14):
Now she's using 15 pounds, on her dumbbell onher dumbbell presses and everything she's
using.
That is what I call strength and resistancetraining when you're adding more resistance.
Right?
And then there's a component of where you'replateauing.
You're back down, or it's maybe a little bitlighter day, but that's what it means.
You're building strength.
Right?
You're getting stronger.
(12:34):
So you wanna increase that going in with aplan.
Get rid of your phone also when you're whenyou're in the gym.
I'm telling you.
It's frustrating me.
So GLP ones, you gotta start lifting, right,three to four times a week and focusing on
protein intake.
You know, there's this a bunch of differentthings going around in terms of protein might
(12:54):
not be as necessary.
Is.
Trust me.
Protein is absolutely necessary for recovery.
You need those amino acids.
And then you need micronutrients as well.
But whole food supply focused on protein isgoing be your best bet in increasing muscle
mass and getting stronger.
This is going to protect muscle while improvingyour metabolic health.
(13:15):
Because again, medical medication withouthabits is just another version of the biggest
loser.
It may look good in the short term, but withoutconsistent behaviors, the results just will not
last.
Will not last.
And if you want a great book to read, JamesClear does this, An Atomic Habits.
(13:37):
I think it's a great book just to understandhow the body works.
And it's part of a kind of a motivationprocess, the reward system in terms of like how
your mind operates.
So that's a great book to actually sit down andread and really understand, how you can build
better habits.
And you can have it stack, right, on things,getting proper hydration in.
(13:59):
Well, how do I do that?
Well, if I wake up in the morning, the firstthing I do is drink water and then brush my
teeth.
Hey.
I'm getting more hydration, and I'm drinkingwater first thing.
I highly recommend that.
So maybe even put a little salt in there.
Little hack.
Right?
Double stack.
So those are some of the things that I want youto really take away from this episode of how
important habits are.
(14:20):
Habits are so, so important before you get intoanything.
So here's the big takeaway from today'sepisode.
Stop chasing perfection.
You're not going to get there.
And you eventually actually, I will say, youcan chase it.
You can chase it, but start building thosehabits, right?
Stop.
What you need to stop chasing is the next quickfix.
(14:40):
Focusing on small, repeatable habits thatreduce inflammation, build muscle, and support
your body from the inside out.
I wanna leave you with this.
Consistency beats intensity every time.
Absolutely every time.
When you commit to those habits, not only doyou change your health, but you change your
longevity.
And usually, if you're consistent, right, theintensity comes because you're enjoying the
(15:03):
process a lot more, you're seeing the resultsfrom it, and you just naturally want more
intensity.
But if you want to, if you want help buildingthis foundation, that's exactly why we created
Alessi Total Care Program.
That's it.
That's why I want to promote it.
I love it, right?
It's not just about the lab testing and thesupplements.
It's about creating the habit structure thatmakes health automatic.
(15:28):
And right now, I'm really excited, right?
So September 1, we are going into our challengeseason.
And it comes with Alessi Total Care program.
So if you get into this challenge, you will getAlessi Total Care, and you'll get access to our
app.
And our app is all about building thosesustainable habits over the long term.
(15:50):
Incorporating resistance training andfunctional training and all these things,
right?
That you're like, Man, I've been on the fence.
There's no better time than now.
And this is the reason why.
I was talking with Doctor.
Alessi.
I'm like, look, we gotta do something beforethe holidays because it's like when you can
capture, you have the small window to capturesomething before the holidays, before they
(16:10):
come, and they pretty much wreak havoc, right?
So you wanna be proactive about that.
And I just think it's a great, great time tostart something.
Start six weeks.
Right?
We got September, October to really balancethat in and really start solidifying some solid
habits before you get into the end of the year,and you can just kick off the new year with a
brand new start.
So don't wait like other people do to the newyear.
(16:33):
This is the absolute great time to do it.
Right?
And we're gonna have, just an awesome, awesomechallenge.
So you can that's gonna be in the show noteshere, our challenge.
You can sign up there.
For the first 10 people, they're actually gonnaget a discount.
So you wanna make sure that you you're withinthe first 10 people to sign up.
(16:54):
But we are super pumped, to be doing this.
And this is the whole reason why we do this,right?
It's to help people build those challenges andbuild longevity and long term health.
So if you want help building this again, checkus out.
It's gonna be in the show notes.
You can even go on our website and sign up forthe challenge there at alessiaxhealth.com.
(17:15):
But I'm going to sign off with this.
You know, if you want to learn more about ourtotal care, functional medicine, physical
medicine, regenerative medicine, make sure yougo on our website, book an appointment, you can
come on in.
We'd love to just sit down with you.
But last thing, if today's episode resonatedwith you, and you really wanna take action,
(17:35):
help us out here.
Right?
The only way we're gonna get a word out, pleaselike, subscribe, share it with someone who
needs to hear this message.
If it wasn't just for you, maybe it's forsomebody else.
Maybe even you want to bring that person in thechallenge with you, that would be awesome.
We'll give you a hook you up with anotherdiscount.
But that's how we spread the word, and we helpmore people live pain free and inflammation
(17:56):
free for years to come.
So thanks again for tuning in to the HealthDecoded podcast.
I'm Matt Tack, and I'll see you on the nextround.
Remember, your health is in your hands.
Thank you for tuning in to Health Decoded,where we break down the truth about all things
health and empower you to take charge of yourwell-being.
(18:16):
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 alessifunctionalhealth.com and sign
up for our newsletter.
To hear your questions answered live on theshow, send them to ask@AlessiFXHealth.com.
(18:37):
That's ask@alessifxhealth.com.
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
Now a lot of people wanna do quick fixes.
(00:02):
And what are the quick fixes?
Right?
The big thing, the big fad right now is GLP onemedications.
Right?
GLP ones, I'm not gonna lie.
I like them.
They're good.
They are good.
But let's tackle why it's a hot topic.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
(00:26):
What if you could lower inflammation, heal yourgut, and feel incredible in just six weeks?
Our repair, clear, and thrive challenge kicksoff October 1 and will help you do just that.
You're gonna get the complete repair and clearprotocol that we use to detox and restore
people's gut.
(00:46):
The core sync app with customized coaching tokeep you accountable, a heart rate monitor for
real time tracking, as well as a full wellnessand biometric screen so you can see the
results.
That's over $1,600 in value.
Register by September 1, and you'll also get afree functional medicine consultation with me
(01:07):
to personalize your plan.
Now spots are limited and registration closesSeptember 20.
One dedicated winner will walk away with 2,500worth of prizes.
You have nothing to lose except maybe somepounds, inflammation, gut dysfunction, but
you've got a whole lot to win.
(01:27):
Go to a lesseefunctionalhealth.com/challenge tojoin the challenge.
And remember, your health is in your hands.
And welcome to episode number 37 of the HealthDecoded podcast, your host, Matt Tack.
I'm missing somebody today, and that's mypartner in crime, doctor Alfred Alessi.
(01:49):
But I'm super excited to be with you today andgo over a really important topic.
We are going to be going over habits.
Habits over diet, actually, and healing fromthe inside out.
So let's dive right in.
So welcome back to Health Decoded.
And, today, again, we're talking about habits.
I think it's the most overlooked but the mostpowerful drivers in actually long term health.
(02:13):
And here's the truth.
Diets come and go.
Now weight loss medications hit the market.
Right?
Those new ones always hitting the market.
New fads rise and fall.
But the people who truly win the game of healthand longevity aren't the ones who perfect for a
short period of time.
They're the ones who are consistently good overa lifetime.
(02:35):
So today, I wanna unpack why habits ultimatelybe diets, and reducing inflammation from the
inside out is the key to longevity, and whywithout foundational lifestyle habits, things
like strength training, sleep, and stresscontrol, even the most advanced medication
(02:55):
protocols, well, they'll fail for you.
So we'll even look at examples like the biggestloser, that TV show.
We got a new documentary out on that fit for TVand why so many contestants regain their weight
so quickly, right after the show.
Plus, we'll address the hot topic button, whichis GLP one medications.
(03:17):
I'll share exactly why I don't encourage theiruse unless someone is already committed to
strength training at least three to four timesa week.
And I'll talk a little bit more about that.
So hang tight.
Let's dive in.
So number one, why habits matter more than whatwe call diets.
Right?
Let's start with a mindset shift.
(03:39):
When it comes to health, most people focus onthe perfect plan.
Gotta do it perfectly.
Well, the perfect diet, the perfect workout,and the perfect supplement stack, those really
don't exist.
And here's the problem.
Perfect or perfection is not sustainable.
(04:00):
Life happens.
Stress happens.
Travel, kids, work, it all interrupts the bestplans.
And that's why our clinic, we say the goal isto be consistently good rather than
occasionally perfect.
So think about it.
Eating a balanced meal 80% of the time beats acrash diet for thirty days and then rebounding.
(04:24):
Walking daily, lifting weights a few times aweek, and sleeping eight hours will carry you
further than any really twenty one day detox.
Although I do encourage detox and we do have asixty week detox, but that really caloric
restrictive, pattern, right, that is going toget you free, and we do encourage those things.
(04:47):
Implement those things.
Those are great, but those aren't the key thefundamentals to what I'm talking about today,
which is building long term habits.
Right?
Those are sprints, and you can do sprints, andyou can actually say, hey, I'm gonna do a
sprint knowing that you're going in and it'snot going to be a long term thing.
So it's the little habits that stack day afterday that drive long term change, And science
(05:12):
backed this up.
So studies show that people who focus on small,repeatable behavior, not behavior
modifications, but behavior weight losspatterns, and metabolic health far longer than
any who rely on extreme diets every thirty,sixty, ninety days, right?
So you're putting more stress in the body inthose scenarios when the small daily habits,
(05:36):
man, they can compound.
So I talked and I hinted a little bit on that'sbiggest loser.
So they have a really cool documentary out, andif you haven't seen it, maybe watch it.
But it's fit for TV.
The but this is an example of why these, like,really short term things where you can lose an
aggressive amount of weight, typically don'twork for most people.
(05:58):
So they were losing hundreds of pounds over avery, very short period of time, three to six
months.
But let's look at the real world case studyhere.
Right?
Which example, the biggest loser.
So this show was where contestants lost massiveamounts of weights through strict diets,
exercise programs.
I think they were even losing up to 6,000calories per day.
(06:20):
That's even more like than a military scenarioon very little caloric intake, with heavy,
heavy exercise.
So on the surface, it looked like a successstory.
Right?
People lost an aggressive amount of weight overa short period of time.
But here's what happened.
Follow-up studies show that the majority of thecontestants regain that weight within a just
few years, if not more.
(06:41):
So why?
Well, question is why.
Right?
Well, how does that happen when you lose thatmuch weight?
How do you gain that much back?
Because the program didn't build sustainablehabit structures.
When the camera stopped rolling, life resumed.
Stress came back.
Older routines came back.
And without the underlying habit scaffolding,the weight loss wasn't maintainable.
(07:05):
This is exactly why we don't focus on shortterm perfection.
We focus on the long term consistency, whetherit be physical medicine or functional medicine.
As you guys probably know, we have ourprotocols last anywhere from three to six
months, right?
For physical medicine, our protocols for eventhe functional side last two to six months.
(07:26):
So these are long term repeatable form that nowis going to change for a lifetime.
So that's when we make health stick.
So let's dig into this.
What is healing from the inside out?
Inflammation and longevity.
So typically fat and fat components are a formof inflammation, especially when you exceed the
(07:51):
more the metabolic structure that your body canactually physically handle.
So what do we do by healing things from theinside out?
Now, the bigger picture, we have to identify,all right, what is inflammation?
And then how does that determine longevity?
So chronic inflammation is the root of nearlyevery degenerative disease, heart disease,
(08:12):
diabetes, dementia, autoimmune conditions.
And if you're inflamed on the inside, itdoesn't matter what the scale says, you're
aging faster, if that makes sense.
So that's why our philosophy is healing fromthe inside out.
What are we looking at?
Well, predominantly we're looking at the gut.
We see leaky gut every day.
So when you reduce inflammation, you're notjust helping your joints, or your digestion.
(08:35):
And I want to get that really that joint is akey key thing because the stronger your joints
are, the more muscle mass you actually you canmaintain in muscle mass, lean muscle mass, and
the act of exercise and resistance training andstrength are key components to longevity.
So, and what fuels that?
Digestion.
So you're literally extending your health spanthe number of years you can live free from
(08:58):
disease.
So how can you reduce your inflammation?
It's not gonna be with a single diet orsupplement, but it's with habits, habit
formation, daily movement and strengthtraining.
A diet centered around whole foods, notperfect, but just consistent.
80% of the time consistent.
Stress management, inadequate sleep.
You know, that's something I had to be realabout at the end of the day.
(09:21):
I had my blood work come back the other day,and I'm I'm I'm looking at my MPO.
And and, if you don't know what MPO, we canexplain it to you later.
But like, the reality is it's high and it's toohigh, like, to where I wanted it in the past
couple times.
I'm like, what's going on?
And the reality is is like, I'm I'm notmeasuring my sleep well enough, and I'm not
getting quality sleep.
Therefore, indications of like sleep apnea arebuilt into play.
(09:43):
So going through a sleep study and likely aCPAP machine is gonna be what's needed for me
because I gotta get proper air supply.
I gotta start, I realized over the pastprobably year, I haven't been dreaming, right?
And that's a big component of getting theproper REM sleep.
So stress management adequately, avoidingchronic crash diet that wrecks your metabolism,
right?
(10:03):
I will say this, detox is different from adiet.
When you detox, you we put you on a detox atour clinic, you are literally reducing the
inflammation of the body.
I call that a sprint.
So you're intentionally going into a sprint.
I wouldn't call that a diet.
I would just call it a short term sprint todetoxify the body so that we then can start
(10:25):
building proper habit structures.
But this is the true path to longevity.
Now a lot of people want to do quick fixes.
And what are the quick fixes, right?
The big thing, the big fad right now is GLP-onemedications, right?
GLP-1s, I'm not gonna lie, I like them.
They're good.
They are good.
But let's tackle why it's a hot topic.
(10:47):
So GLP-one medications is semiglutide.
It's a peptide.
And a lot of people wanna use them because theycan be that short powerful tool.
But here's the catch without foundationalhabits, these drugs often backfire.
Why?
Because GLP-1s don't just reduce appetite, theyalso accelerate muscle mass loss.
(11:09):
And if you're not resistance trainingconsistently habit formation, right three to
four times a week, and knowing how to do thatproperly, and losing muscle mass.
That's one of the fastest ways you canaccelerate the aging process.
So in our clinic, what do we do?
We don't encourage use the GLP ones unlessyou've already had the habit formation of over
(11:33):
a ninety day period.
You're lifting weights three to four times aweek.
And what are weights?
What what does that mean?
Right?
You have a plan, a proactive attack.
It's not going in there.
I see so many people going in there, sitting ontheir phone, and not actually exercising, doing
resistance training.
It's actually going in there with an attentionto plan.
(11:53):
I wreak havoc.
I do.
I go in there.
I push around some weight, but it doesn't haveto be that.
Right?
It's intentionally going my wife, she worksfrom home, and she gets her exercise done here.
She is amping up.
She's accelerating what strength looks like toher.
Right?
I see her I saw her months ago using fivepounds.
(12:14):
Now she's using 15 pounds, on her dumbbell onher dumbbell presses and everything she's
using.
That is what I call strength and resistancetraining when you're adding more resistance.
Right?
And then there's a component of where you'replateauing.
You're back down, or it's maybe a little bitlighter day, but that's what it means.
You're building strength.
Right?
You're getting stronger.
(12:34):
So you wanna increase that going in with aplan.
Get rid of your phone also when you're whenyou're in the gym.
I'm telling you.
It's frustrating me.
So GLP ones, you gotta start lifting, right,three to four times a week and focusing on
protein intake.
You know, there's this a bunch of differentthings going around in terms of protein might
(12:54):
not be as necessary.
Is.
Trust me.
Protein is absolutely necessary for recovery.
You need those amino acids.
And then you need micronutrients as well.
But whole food supply focused on protein isgoing be your best bet in increasing muscle
mass and getting stronger.
This is going to protect muscle while improvingyour metabolic health.
(13:15):
Because again, medical medication withouthabits is just another version of the biggest
loser.
It may look good in the short term, but withoutconsistent behaviors, the results just will not
last.
Will not last.
And if you want a great book to read, JamesClear does this, An Atomic Habits.
(13:37):
I think it's a great book just to understandhow the body works.
And it's part of a kind of a motivationprocess, the reward system in terms of like how
your mind operates.
So that's a great book to actually sit down andread and really understand, how you can build
better habits.
And you can have it stack, right, on things,getting proper hydration in.
(13:59):
Well, how do I do that?
Well, if I wake up in the morning, the firstthing I do is drink water and then brush my
teeth.
Hey.
I'm getting more hydration, and I'm drinkingwater first thing.
I highly recommend that.
So maybe even put a little salt in there.
Little hack.
Right?
Double stack.
So those are some of the things that I want youto really take away from this episode of how
important habits are.
(14:20):
Habits are so, so important before you get intoanything.
So here's the big takeaway from today'sepisode.
Stop chasing perfection.
You're not going to get there.
And you eventually actually, I will say, youcan chase it.
You can chase it, but start building thosehabits, right?
Stop.
What you need to stop chasing is the next quickfix.
(14:40):
Focusing on small, repeatable habits thatreduce inflammation, build muscle, and support
your body from the inside out.
I wanna leave you with this.
Consistency beats intensity every time.
Absolutely every time.
When you commit to those habits, not only doyou change your health, but you change your
longevity.
And usually, if you're consistent, right, theintensity comes because you're enjoying the
(15:03):
process a lot more, you're seeing the resultsfrom it, and you just naturally want more
intensity.
But if you want to, if you want help buildingthis foundation, that's exactly why we created
Alessi Total Care Program.
That's it.
That's why I want to promote it.
I love it, right?
It's not just about the lab testing and thesupplements.
It's about creating the habit structure thatmakes health automatic.
(15:28):
And right now, I'm really excited, right?
So September 1, we are going into our challengeseason.
And it comes with Alessi Total Care program.
So if you get into this challenge, you will getAlessi Total Care, and you'll get access to our
app.
And our app is all about building thosesustainable habits over the long term.
(15:50):
Incorporating resistance training andfunctional training and all these things,
right?
That you're like, Man, I've been on the fence.
There's no better time than now.
And this is the reason why.
I was talking with Doctor.
Alessi.
I'm like, look, we gotta do something beforethe holidays because it's like when you can
capture, you have the small window to capturesomething before the holidays, before they
(16:10):
come, and they pretty much wreak havoc, right?
So you wanna be proactive about that.
And I just think it's a great, great time tostart something.
Start six weeks.
Right?
We got September, October to really balancethat in and really start solidifying some solid
habits before you get into the end of the year,and you can just kick off the new year with a
brand new start.
So don't wait like other people do to the newyear.
(16:33):
This is the absolute great time to do it.
Right?
And we're gonna have, just an awesome, awesomechallenge.
So you can that's gonna be in the show noteshere, our challenge.
You can sign up there.
For the first 10 people, they're actually gonnaget a discount.
So you wanna make sure that you you're withinthe first 10 people to sign up.
(16:54):
But we are super pumped, to be doing this.
And this is the whole reason why we do this,right?
It's to help people build those challenges andbuild longevity and long term health.
So if you want help building this again, checkus out.
It's gonna be in the show notes.
You can even go on our website and sign up forthe challenge there at alessiaxhealth.com.
(17:15):
But I'm going to sign off with this.
You know, if you want to learn more about ourtotal care, functional medicine, physical
medicine, regenerative medicine, make sure yougo on our website, book an appointment, you can
come on in.
We'd love to just sit down with you.
But last thing, if today's episode resonatedwith you, and you really wanna take action,
(17:35):
help us out here.
Right?
The only way we're gonna get a word out, pleaselike, subscribe, share it with someone who
needs to hear this message.
If it wasn't just for you, maybe it's forsomebody else.
Maybe even you want to bring that person in thechallenge with you, that would be awesome.
We'll give you a hook you up with anotherdiscount.
But that's how we spread the word, and we helpmore people live pain free and inflammation
(17:56):
free for years to come.
So thanks again for tuning in to the HealthDecoded podcast.
I'm Matt Tack, and I'll see you on the nextround.
Remember, your health is in your hands.
Thank you for tuning in to Health Decoded,where we break down the truth about all things
health and empower you to take charge of yourwell-being.
(18:16):
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 alessifunctionalhealth.com and sign
up for our newsletter.
To hear your questions answered live on theshow, send them to ask@AlessiFXHealth.com.
(18:37):
That's ask@alessifxhealth.com.
Until next time.
Stay curious, stay empowered, and remember,your health is in your hands.
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