May 20, 2025 • 46 mins
In this episode, Matt Tack and Dr. Alfred Alessi dive into the complex world of hormones, emphasizing the importance of taking charge of one's health. They provide an overview of the endocrine system and discuss symptoms of hormone dysfunction, focusing on the interactions of the big three hormones. The conversation explores root causes of hormone imbalance, lab testing, and medical approaches. Natural strategies for maintaining hormone balance are highlighted, including the roles of blood sugar, gut health, detox, and sleep. The hosts also discuss the importance of stress management and exercise, comparing lifestyle changes to hormone replacement therapy. The episode concludes with listener resources and closing remarks.
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Episode Transcript
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(00:00):
If your hormones feel off, you don't need aprescription first.
(00:04):
You need
a reset of the ecosystem your hormones live in.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
Hey, Health Decoded listeners.
Doctor Alessi here.
Let me ask you a serious question.
Are you tired of waiting until something goeswrong to finally see a doctor?
(00:28):
At Alessi Functional Health, we take adifferent approach, the right approach.
We believe true healthcare isn't about chasingsymptoms.
It's about preventing them in the first place.
That's why we created the Alessi Total CareProgram.
This is a functional medicine based membershipthat gives you proactive, personalized care
(00:49):
year round.
You'll get access to comprehensive blood workand functional testing, custom doctor grade
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(01:09):
And here's the best part.
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Head on over to alessifunctionalhealth.com,click on our services tab, and go to Total
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Learn more about this program and claim yourexclusive podcast listener offer.
Your health is your greatest asset.
Let's protect it proactively.
Welcome back to another episode of HealthDecoded.
(01:51):
I am your host, doctor Alessi.
And your cohost, Matt Tack.
Great to see you, my friend, as always.
Always good to
see your lovely face, my brother.
I love what we're doing here, man.
I love the feedback we've been getting.
It's been really good.
We just had a patient the other
day in the office came in and was like, man, II listened to the podcast, and and now I'm
(02:13):
doing
you know, he's like, now I'm doing these thingsfor my gut, and I'm feeling so much better.
Was like, that's that's the whole point, man.
That's why we're doing this.
We're not making money on this.
We're just giving valuable information forpeople that they don't know.
A lot of
people just don't know these basic thingsabout, you know, how what it means to really be
healthy.
And so I think we've gotten to a a place inthis country where health is not what they tell
(02:35):
you it is.
It's, you know, it's totally different, andthat's what we're trying to disrupt here with
this episode and ultimately I'm show.
On the positive note, you know, with thispodcast is, you know, our main our main theme
in Anthem is your health is in your hands.
And I think, you know, there is becoming atrending mechanism where people are taking
(02:57):
things seriously.
Right?
Hey.
I'm not getting information from my doctors.
I'm not getting the right information.
It's very reactive care.
And, you know, the whole anthem in our podcastis to empower people to really take their
health and put it in their hands and be askingbetter questions to get better answers.
That's right.
We literally have a guide that we give patientsin our office who are in our functional
(03:19):
medicine program and it's called the at homedoctor kit guide.
And so it's like all these things, bloodpressure cuffs, you know, pulse oximeters,
things that you should have at home,thermometers, right?
To be able to stay ahead of things, CGMs, likewe talked about last episode, testing yourself.
That way you don't have to go to the doctor toget these routine things done.
(03:40):
And now you have the knowledge of how to dothat, right?
And how to make educated choices.
So, the whole point is like you're your owndoctor.
And then if an emergency arises, seek emergentcare.
But ultimately, you know, taking it takingresponsibility of your health.
And so, today we got a cool episode.
This does build off of the last episode.
So, back and listen to episode 19.
(04:01):
And then, you know, it we're doing these insuccession so that it's kind of like a book,
right?
Like as you read a book, each chapter builds onthe last and so this whole concept here is that
you're building a story of what health is eachsystem in the body, how they interrelate and
what ultimate health looks like.
So, today we're going to be talking abouthormones and really how to fix your endocrine
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system naturally.
And so, you know, we're diving into somethingthat literally affects everything in your body,
but gets blamed on you know, it gets blamed.
So, you might think of hormones as peoplealways think like, estrogen, testosterone,
maybe thyroid, but the truth is your entirelife is governed by these powerful chemical
messengers.
And so, what is the endocrine system?
(04:44):
Your endocrine system is your body's internalmessaging network.
It's made of glands like your thyroid, whichcontrols metabolism, your adrenal glands, which
control our stress response, the pancreas,which controls blood sugar regulation,
pituitary which is basically the master glandwhich has a down cascade that signals all the
others, your ovaries or your testes dependingon your sex.
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These are for sex hormones.
And then your pineal gland which controls yoursleep wake cycle.
And so these glands produce hormones that tellthe other glands what to do and then tell your
body what to do and when.
However, hormones don't work in isolation.
They are a symphony.
And if one instrument is out of tune, the wholesong is going to sound off.
(05:28):
And the truth is most people are walking aroundwith hormone chaos and they really have no
idea.
So, you don't have to be menopausal or have adiagnosed condition like PCOS to be affected by
hormone dysfunction.
And these are the things.
Here's what it might look like chronic fatigueafter eight hours of sleep, weight gain, brain
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fog, irregular menstrual cycles in females, lowlibido or that feeling of disconnection,
feeling wired at night and then anxious duringthe day, burnout, which a lot of people have
experienced.
And so none of this is normal, but it iscommon, right?
And there's a big difference between those twothings.
So this episode isn't just about estrogen ortestosterone, it's about how your entire life
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is impacted by your hormones and how they arerunning the show in the background.
So the good news is that there's always naturaland effective science backed ways to repair
hormones from chaos at the root.
And we're gonna unpack a lot of that in thisepisode.
So, we're gonna start off here with basically,you know, what are the big three, right?
Let's get into the big three hormones that runyour life.
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And so, if I could get every patient tounderstand just three hormones and how they
interact, we would eliminate eighty percent ofthe confusion around fatigue, mood swings,
stubborn weight gain, poor sleep, and eveninfertility.
And so, now let's break those down.
The first one, cortisol, the stress commanderwe call it, right?
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This is produced by your adrenal glands.
Cortisol is your body's main stress hormone.
We have dove into this in a previous episode,but basically it's supposed to follow a natural
rhythm.
It's high in the morning when you wake up,right?
That alertness, and then it gradually tapersoff throughout the day to hit its lowest point
at night so that you can go to sleep.
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But here's what happens with modern life.
With stress, under eating, overtraining,constant stimulation, cortisol will stay
chronically elevated and gets completelydysregulated.
So too much cortisol over time is going to leadto insulin resistance, thyroid suppression,
poor sleep, abdominal fat storage, and musclebreakdown.
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Eventually, your adrenals can get burnt out andthen that leaves you flatlined where you're
wired but you're tired.
And so number two, insulin.
This is the blood sugar boss.
Insulin is created by the pancreas and it tellsyour absorbs to it tells your cells to absorb
glucose from the bloodstream after eating.
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In a healthy system, insulin rises after a mealand then blood sugar comes down and everything
resets.
But when you're eating too frequently or you'reovereating processed carbohydrates, or if you
live in a chronic stress state, you developinsulin resistance.
Go back to episode 19, we talk a lot more aboutthis.
So, what insulin resistance means is your cellsstop responding to insulin.
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Sugar builds up in the blood and your bodystarts to store fat like crazy, especially
around the belly.
This is really the gateway to metabolicdysfunction, pre diabetes, fatty liver, even
dementia.
There's a quote from the Nature Reviews ofEndocrinology in 2020, Insulin resistance is a
key factor in the development of both metabolicand cognitive disorders.
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So, it's not only just a metabolic thing, itaffects your brain as well.
And the third of the big three is your thyroidhormones, which is basically the master of your
metabolism.
Your thyroid gland is located in your neck andit controls the speed of every system in your
body.
Think of it like a thermostat for yourmetabolism.
The main thyroid hormones are things like TSH,which is the brain signal.
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The T4, which is inactive thyroid hormone thatneeds to then be converted to T3 which is the
active form that actually goes to work.
And so, if you're low on thyroid hormones oryour body's not converting T4 to T3 properly,
you'll feel like you're trying to walk butyou're moving through mud, right?
And so, those symptoms of low thyroid orhypothyroid can be weight gain, constipation,
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depression, hair loss, cold hands and feet,that's a big one, that's a real big red flag.
And then low energy.
And so, there's also an autoimmune component tothis thyroid like Hashimoto's disease, which is
very common cause of hypothyroidism.
Basically, this is when your body is attackingits own thyroid tissue.
We discussed this in a previous episode aswell.
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So, how do all these connect, right?
This is where it gets really interesting.
These three hormones are constantly talking toeach other.
For example, high cortisol is going to loweryour thyroid output.
Insulin resistance makes thyroid receptors lessresponsive.
And a poor thyroid slows down your ability toclear insulin.
So chronic stress is going to spike cortisol,spike insulin and eventually tank both.
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This is what we call a hormonal cascade.
And it explains why so many people feel likethey're doing everything right, but they still
feel awful at the end of the day.
So key takeaway here, if your energy, weight,sleep or mental clarity are off, start by
looking at cortisol, insulin and thyroid.
These are keystone messengers.
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And you don't treat them in isolation.
We fix the environment they operate in such assleep, food, stress, toxins, they often will
self correct.
That's the awesome part about functionalmedicine is finding equilibrium.
So now let's talk about how we test for thesekind of things, right?
And also like what symptoms we should belooking for.
(11:07):
So let's keep on rolling.
Yeah, so building onto that, the root causes ofyour hormone imbalance is the question then you
need to ask, right?
So let's dive into what actually causes thehormonal chaos in the first place.
So here's the truth.
Hormonal imbalance, definitely not random.
And it's almost never purely genetic, which youneed to know, right?
(11:30):
It's driven by the environment your body isliving in every single day.
And if we can identify the root causes of that,we can reverse the dysfunction.
So let's break it all down here.
First, blood sugar dysregulation.
What we talked about in episode 19, the hiddenhormone sabotage.
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So if your blood sugar is constantly spikingand crashing, your insulin stays high.
And insulin just doesn't manage sugar, you needto know that.
And it also directly influences a number ofother different factors.
Number one, estrogen.
High insulin promotes estrogen dominance.
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Testosterone in both men and women.
So women might not know this, but they have adistribution of and estrogen in their body.
So, excess insulin can throw this off balance.
Cortisol, crashes in blood sugar stimulatecortisol spikes.
And then your thyroid, the T3, T4, as Doctor.
(12:34):
Alessi just aforementioned, insulin resistanceshows thyroid hormone conversion.
So it's properly converting from that T4 to T3.
And this is why people with prediabetes or evenjust sugar cravings often show up with hormonal
imbalances completely across the board.
So the bottom line here is you can't balancethe hormones if your blood sugar is out of
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control.
So hope you understand that and let's dive alittle bit more into what chronic stress does
in the cortisol domino effect.
So I've said it before and I'll say it again,stress is not just emotional.
Your body treats it differently.
So think about it, work deadlines, highintensity workouts, undereating, toxin
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exposure, and poor sleep, all has threats,whether indirectly or directly exposed, right?
So when that happens, your adrenal pump youradrenal pumps out cortisol to keep it going,
right?
But over time, the response becomesdysregulated.
So and no, adrenal dysfunction isn'tpseudoscience.
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It's a direct measurable of that disruption inyour body's ability to maintain stable cortisol
rhythms.
And think about that rhythm that you have, thatcadence is the word we like to see.
Do you have a cadence within your body and itaffects every other hormone downstream?
So think about these, sleep issues, lowprogesterone, low testosterone, insulin
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resistance, and thyroid suppression, and whatthat can do to your body.
It's a cascade that starts with stress and thenends in complete burnout.
So another thing that we talked about, I thinkin episode 15 or 16, was this element of toxin
overload.
So the endocrine disruptor epidemic.
We are bathing in chemicals that were neverpart of our biology.
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So BPA and plastics, personal care products,pesticides on our food, These compounds mimic
or block the natural hormones.
So what does that mean?
They confuse the hormone receptors.
They disrupt feedback loops.
Those can be neural feedback loops, right?
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Burden the liver and the detox systems, andthey also interfere with the reproductive
function.
We've heard that a lot.
A lot of women, right, struggle with that.
So even these small exposures over time, theydo add up.
And this is especially true in women withestrogen dominance or men with declining
testosterone, which is a clearly epidemic onboth sides.
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Here's a statistic from the endocrine reviewsin 2015.
I want to read this cause it's reallyimportant.
Is the endocrine disrupting chemicals are nowconsidered a global threat to human health?
Think about that.
And that was a it was a study done andpublished in 2015.
So now, nine years later, what is it producing?
(15:40):
Poor gut health.
The hormone detox bottleneck.
If your does more than your gut digests morethan just digest food, right?
Helps metabolize and excrete excess hormones.
It produces neurotransmitters and hormone likecompounds and influences inflammation and
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immune response.
So if you have these factors, it's likelybecause of poor gut.
So bloating, constipation, irritable syndrome,food sensitivities, and histories of
antibiotics.
If you're constantly on antibiotics, you likelyhave poor gut health, right?
So you likely have some level of gut dysbiosis,which means hormone detox slows down and
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recirculating of estrogen or toxins makesystems worse.
So as we always, we like diving into thenutrient deficiencies that this might cause.
So you can build hormone, you can't just buildhormones out of thin air.
So your body needs micronutrients as asupplementation to produce a cadence within the
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hormonal factory in your body, right?
So zinc for testosterone and immune regulation,right?
Magnesium is another one we've talked about inprior episodes for adrenal and thyroid
function.
B vitamins, especially B6 and B12 for hormonesynthesis and detox.
Selenium converts the T4 to the active T3hormone.
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Iodine is critical for thyroid hormoneproduction, iron, which we get from food supply
and needs supplementation because low levelmeans to poor oxygen delivery and energy
production, which is the building blocks foryour cells, the mitochondria.
So if you're low in these, your hormoneproduction will suffer no matter how much
(17:38):
hormone balancing supplements you take.
So here's a case study.
I love adding these in because really showswhat this looks like maybe for you or somebody
you know.
So let's take for instance, a 38 year old womancame in complaining of fatigue, heavy painful
periods, hair thinning, irritability, and poorsleep.
(18:00):
She has seen multiple providers and was toldher labs were normal.
But when we looked deeper, her blood sugarlevel was unsustainable high fasting insulin.
Ferritin was low, which explained the hair andenergy issues.
Estrogen dominance was present low progesteroneratio, and her thyroid labs were technically in
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range but sluggish, T3 conversion and highreverse T3.
So after addressing her diet and supporting heradrenals, correcting the nutrients and
improving detox, her symptoms dramaticallyimproved.
And this is what happens when you treat theroot, not just the hormone levels on a lab
(18:48):
test, right?
So here's another study done by the Journal ofClinical Endocrinology and Metabolism in 2017.
So environmental and nutritional factors play alarger role in hormonal disorders than genetics
alone.
So in other words, you are not doomed by yourDNA.
Your daily environment is what shapes yourhormone dysfunction.
(19:11):
So the key takeaway here, if your hormones feeloff, you don't need a prescription first.
You need a reset of the ecosystem your hormoneslive in.
So, how do you do this?
You fix your blood sugar, you lower yourstress, or have a managed environment which you
can outsource stress, which we're doingactually a challenge right now, which allows
(19:35):
you to actually use a stress management tool.
Right?
Typically, that's done through breathingexercises for five minutes a day.
Right?
Very easy stuff.
Lower your detox, your environment.
Right?
There's detox tools that we use, but it's beingmore conscious of your storyboard or your food.
Like what you in your mouth that ultimately isgoing to impact your hormones?
(19:57):
Heal your gut.
There's a number of ways we just aforementionedhow you can do that.
Rebuild your nutrient base with micronutrientsand aided supplements.
So do that and commit to it for one hundreddays.
Anything you can do for one hundred days, Iguarantee you, you feel the change and you're
better than majority of the people out there.
So your body needs this.
(20:20):
So now let's get into the testing and how wespecifically nail down where you may be
struggling with these hormone imbalances.
But first, here's a quick word from oursponsors.
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Now back to the episode.
Alright.
Welcome back.
Yeah.
Let's get into it, man.
And let's talk about lab testing, what to lookfor and honestly what conventional medicine
often misses.
And so you know, the truth is if you don'ttest, you're guessing, right?
(22:08):
And even worse, if you test the wrong things orinterpret them through the wrong lens, you're
still stuck in the dark.
And we see this constantly patients come intothe office.
They're frustrated, they're holding their labresults from their primary care doctors.
And they said, they told me everything wasnormal.
Why do I feel like crap?
And they're exhausted, they're gaining weight,they're anxious, moody, they're not sleeping,
(22:31):
they just don't feel like themselves.
If I had a dollar for every time I heard thatI'd retire, right?
I don't feel like myself.
So, something's not normal.
So, where's the disconnect, right?
And this is where conventional medicine versusfunctional medicine matters.
Because here's the deal, conventional medicine,they run a very limited snapshot.
We talked about this last episode, a snapshot.
(22:53):
It's a very small take of what's going on andit's usually focused on a disease diagnosis,
not a function.
And the reason is if they can diagnose it, theycan prescribe something for it, they can get
paid.
That's just the system and how it works.
So, they're gonna look at TSH for thyroid,they're gonna look at total testosterone for
men, estrogen for women, and then maybe fastingglucose.
(23:16):
If those number if those few things they lookat fall within this very broad reference range,
you're told you're fine.
Sorry that you do feel like crap, bye.
Right?
And so, it's not a functional approach.
So in functional medicine, we ask totallydifferent question.
Is your body functioning optimally?
Not just are you sick yet?
Right?
And so we're looking for patterns,relationships between the systems, early signs
(23:40):
of dysfunction, not just disease.
And so these are the tests that we would runinstead, right?
And this is exactly what we do in our officefor these certain kinds of things.
A comprehensive hormone and metabolic panel.
And so let's walk through some of the mostvaluable labs that give us real insight into
hormone health.
And I actually created for our functionalmedicine program, what I call, I mean, cast the
(24:05):
broadest net and look at everything, right?
And it's a comprehensive panel that tests forall of the major markers that you're not going
to get with conventional doc, but it's going togive us the story of your body and how it's
functioning.
And so, we include that as a free thing in ourfunctional medicine program and that's just
part of how we operate.
(24:26):
It's like let's check everything and then let'sgo from there.
And so, first thing on that is a full thyroidpanel.
The reason I say full is because it doesn'tjust stop at the TSH, which is your thyroid
stimulating hormone.
That's just a pituitary signaler, right?
I want to know if the thyroid is producing andconverting hormones properly and I also want to
(24:47):
know if the thyroid is attacking itself or ifyour body has signs of autoimmunity.
So, we look at TSH, free T3, free T4, reverseT3, which is basically the inactive T3, it's
kind of like the brake pedal form.
And then two major things is TPO and TG, whichis thyroglobulin antibodies.
(25:09):
These are assessing for Hashimoto'sautoimmunity.
And so, the red flag that we often catch is theTSH looks normal, but free T3 is low.
That's basically subclinical hypothyroidism inaction.
It's on its way to be full blown.
The next one we will look at a lot is the Dutchtest, which is basically a dried urine test for
(25:31):
a comprehensive hormone panel.
This is the gold standard for mapping hormonemetabolism, not just the levels that are in
your blood.
And so with the Dutch, we can see cortisolpatterns across the day.
Again, not just a one time snapshot of themoment the blood was taken.
We can see DHEA, progesterone, estrogen, allforms, testosterone and its metabolites, and
(25:54):
then how your liver is ultimately breakingthese down because again, the liver has to
clear the excess and then what does it do withit?
And so we'll often catch estrogen dominance,not because estrogen is too high, but because
progesterone is too low and the clearance isbeing impaired.
That tells me we need to focus on liver healthand the detoxification.
The next thing, metabolic markers, blood sugarand insulin.
(26:18):
We spoke about this last episode how fastingglucose is not enough for me to tell what your
blood sugar response is or your metabolichealth, right?
I also need the fasting insulin because it'sgonna tell me what is your body doing producing
insulin, right?
And then the hemoglobin A1C which is a littlebit more broad three months kind of blood sugar
average.
(26:38):
And so, again, fasting insulin over eight to 10is a major clue for early insulin resistance
even if that A1C is normal, right?
So, we need more than just one thing.
The next thing that's gonna be in there isalways sex hormones and binding proteins,
estradiol, progesterone, total and freetestosterone, DHEA, and then sex hormone
(27:00):
binding globulin.
Something we see all the time in men, lowtestosterone paired with a high sex hormone
binding globulin and an elevated estradiol.
That's showing estrogen dominance, not just lowT.
And those are two different things.
Your body's converting to estrogen nottestosterone.
Why?
Right?
And so that's where we uncover, we get to theroot cause and figure that out.
(27:24):
And then the next thing that we include inthere as well is nutrient testing.
So, the hormones don't just create themselves.
Your body needs raw materials to build thesethings.
Things like vitamin B12, folate, vitamin D isthe most important.
That is basically a pre hormone.
It's not even a vitamin.
Magnesium, zinc, ferritin, which is your storedform of iron, selenium and iodine.
(27:51):
And then we'd like to look at the cortisolawakening response, which is called a CAR.
This is a deeper dive into your adrenal healthcaptured through a salivary test.
So, we'll take a salivary sample first thing inthe morning, midday, later in the day and
before bed.
And now we have more than just a one timesnapshot, we have a day's worth of what your
(28:12):
cortisol is doing.
And so, want to see obviously elevated in themorning, lower at night.
And oftentimes, we'll see the influx of thatand that's where we talk about things like
adrenal fatigue and burnout.
And so, some of the big red flags thatconstantly get missed with conventional
testing.
And so, let's just summarize a few of thesethat we see often.
The normal TSH but low free T3.
(28:35):
Basically, you're still hypothyroid but you'refunctioning, right?
Low progesterone in women over 35, this isgoing to be mood issues, irregular cycles,
fertility problems.
A high nighttime cortisol basically tells usthere's going to be insomnia is what we're
going to see.
This is telling us that adrenal fatigue, lowtestosterone in men with the high estrogen as
(28:56):
we just talked about, this is an imbalance.
It's not just a low T.
And then low vitamin D, which is going to beenergy, immunity, thyroid issues that are often
missed.
So the takeaway here that I want everyone toreally, really think about and look at is if
you don't test, you are guessing, you just are.
I think I have this.
(29:17):
Symptoms can mean multiple different thingsuntil you test and find out what's going on.
And if you test the wrong things or if you justsay, Oh, it's low T, Now you're just isolating.
You're not really getting answers or a wholepicture.
And so data drives a lot of what we do.
And testing isn't just about finding what'sbroken, it's about understanding how your body
(29:39):
is operating so that we can support itintelligently and appropriately as well.
And so, as always, let's get into man.
I'm gonna let you take it from here, but let'sget into how we tie this together and like some
action steps.
Yeah.
One thing I do wanna know on what you just saidthough is, you know, typically we see a lot of
either men or women in a clinic that theirprimary care physicians, if they see them low
(30:04):
in progesterone or they see them low in anarea, that they will put blockers in place.
And I would highly recommend you speak withDoctor.
Alessi or a functional medicine doctor beforesomebody chooses to put you on a blocker
because there is dysregulation in the body thatneeds to be identified in the root cause.
(30:25):
That's what we're going to be talking about isbalancing those hormones instead of blocking
something.
Get using a drug to block something.
That's not what you want to do that doesn'tnaturally operate within the cadence of your
body.
So that's why it's so important to go to theroot cause because we are big believers in the
optimization of your hormones, right?
(30:45):
And that's a cadence of whether it's addingadditional testosterone to your body or
estrogen and some pairing, as well as thenatural form through maybe a series of
supplementation or stress management, right?
So here we go.
How do you rebalance the hormones naturally?
And this is where we're going to just like tieit all together.
(31:07):
So we've talked about what hormones are, howthey get disrupted, and how they we test them
properly.
Right?
All the things.
But now comes the part where most people skipover the favor of it like a quick fix.
Right?
I just want a quick fix the things.
Just give me the band aid approach.
Right?
Yeah.
But what does it take to actually rebalance thehormones naturally without the meds and without
(31:29):
that band aid?
Right?
So here we go.
So regulate blood sugar levels.
Your hormones ride on that glucose wave.
We're really, really dialing this in, becauseit's so imperative, right?
We just talked about this in a prior episode,but your blood sugar is the entry point to your
(31:51):
hormone health.
If your glucose and insulin are out of whack,everything downstream from estrogen and
testosterone to cortisol and thyroid completelygets thrown off.
So here's the game plan here.
Build your meals around protein.
Like simple as that, right?
Aim for 30 grams of protein on your plate atevery single meal.
(32:13):
You should be looking at thirty thirty grams ofprotein.
How do you how do you measure that though?
Might be a question.
And typically, that's gonna take anywhere from25 to 30% of your plate.
A standard chicken breast is gonna fall between25 to 35 grams of protein, six ounces to eight
ounces of a chicken breast.
That's how that's the measurable.
(32:33):
Right?
So I like chicken because chicken is more thatlean protein source that you're gonna get the
most proteins out of with, with really, like, asubstantial amount of fat, but healthy fats
incorporated into that.
Right?
So then adding in the healthy fats and fibersbecause they slow the glucose absorption
(32:53):
process.
So make sure there's a blend of those two aswell.
And that's through greens.
And then you're gonna get that through likesimple carbohydrates being I'm sorry, more
complex carbohydrates being like your greens.
Asparagus is a great way.
You'll have name a few for me, Doctor.
Alessi.
(33:14):
Really I really love sweet potatoes and squashor
Sweet potato.
Ones.
Yeah.
Those are great ways to start incorporating,the fats and the fibers into it.
So they they're gonna slow the glucose process.
So cut out the snacking every two hours.
That's really important.
Keeping insulin elevated all day is not a goodthing, right?
(33:34):
So try intermittent fasting.
That's a way great way to give the gut and thestomach just a resting period.
So I typically wait, till roughly around nineor 10:00 to eat, and that just gives me that
fasting window.
So predominantly, it's done through thatsleeping.
So you're gonna go to sleep at nine, maybe pickup at ten the next day.
That gives you that twelve hour window.
(33:56):
So that is only after your blood sugar isstable and your stress is properly managed.
But here's the here's the truth.
At the end of the day, a ton of patients comethrough the clinic and women are complaining of
just losing that stubborn belly fat, you know,regain that energy they once had and they just
want to sleep better.
And that can happen just by stabilizing yourinsulin at the end of the day.
(34:19):
So let's dive into the gut side of things.
Now that we're phasing from the insulin, how doyou do that appropriately and getting into the
gut start in your microbiome?
So, this is made up of a ton of bacteria withinyour gut microbiome.
Your gut isn't just about digestion.
It's the mission control center for hormoneregulation.
(34:43):
So it breaks down a lot of people say your gutis your first brain.
We've said that, right?
Your gut is your first brain.
It has a lot of neural responses from it,right?
It breaks down estrogen and helps clear it fromthe body.
It produces neurotransmitters like serotoninand dopamine.
It regulates inflammation, what affects thecortisol and your thyroid.
(35:04):
So, the starting point from this.
Remove inflammatory foods, the gluten, theprocessed dairy, the sugars, the seed oils, all
those things.
If you can remove them or eliminate them orminimize them, it's going to help you.
So add healing foods and supplements like bonebroth, glutamine, zinc, and slippery elm.
(35:27):
Those are some of the things that you can addin.
Support the microbiome.
So you want to support it with the good gutbacteria that you can form, right?
So use targeted probiotics and prebiotics basedon the symptom or testing.
So artichoke, just to name a few, but artichokeand eggplant, great, great sources for that
(35:49):
kind of that prebiotic, probiotic, and a wholefood source along with supplementation.
So, just a note, we want to go back.
If you missed episode 16, gut health or bust,go back and we break this all down in a very
basic way for you.
So, number three, support those detox pathways.
(36:10):
Eliminate what's hurting you.
All right?
So hormones have to be stabilized and excretedproperly.
Your liver, your lymph, and your sweat glandsdo all the heavy lifting.
But in a toxic world, your detox pathways justsimply get overwhelmed.
So what do we do?
Eat cruciferous vegetables daily.
(36:32):
What we just aforementioned, the broccoli, thebrussels sprouts, the arugula, great, great add
ons, right, from a whole food source.
Use targeted supports, NAC, milk thistle, DIMMto help metabolize the estrogen.
Sweat it out with a regular sauna session.
I'm a big sauna guy.
So if you can sweat that out, that helps yourcardiovascular system.
(36:55):
So sweat it out, walk.
If you're in the Florida sunshine like we are,walk, do those things, right?
Drink clean water, filtered water, no BPA linebottles or tap water loaded with just endocrine
disruptors, that'll help.
So if your liver's just sluggish at the end ofthe day, your hormones stay stuck in a
circulation longer than they absolutely should.
(37:18):
So the recipe here is the estrogen dominance,acne, and fatigue is what accumulates and
that's where you're the exposure of that,right?
So sleep in the circadian rhythm.
I love diving into this because this is yourinternal clock and this is your regulator
throughout the day.
So hormone production follows that rhythm thatyou're gonna have today, but it starts with
(37:43):
stress management and sleep.
So melatonin cortisol growth hormone, they relyon the circadian clock to stay completely in
sync.
So if you're burning the candle at both ends,scrolling TikTok in your bed, yeah, the
hormones are going to suffer.
So, here's the foundational steps that you canfollow that are just easy things that you can
(38:06):
plug in, right?
Seven to nine hours of sleep every night.
Studies have shown if you have a bedtime and abedtime routine, you're less likely to get
dementia.
So, if you can get yourself in bed, prepareyourself for bed, dementia and Alzheimer's are
drastically delayed if not eliminated.
Go to bed and wake up at that same time daily.
(38:27):
So, then avoid screens.
So if you can avoid that blue light blockers,be even putting on glasses if you have to be in
front of the screen, do that because that'sgonna help minimize that and regain that
melatonin response, which allow you can sleepbetter.
So use those blackout curtains and a sleep maskif you have to.
And then getting that natural sunlight in themorning.
(38:50):
Most people are rushing in the morning.
If you can get up that fifteen to twentyminutes early, just get outside, get that
indirect sunlight exposure.
What that's doing is preparing your body forsleep.
So you need to prepare yourself just like youdo every day, getting up, getting outside,
getting that indirect light exposure.
So low melatonin production equals that poordetox, and then you're gonna have sluggish
(39:13):
hormones, which ultimately are gonna lead tosluggish sleep.
So then we get dive into the stress managementside, the stress load, because cortisol really
is that gatekeeper, you know, letting thingscome in and out as they please.
And if you're constantly in that stress mentalstate, you're you're just you're gonna have a
thrown off hormonal imbalance.
(39:34):
So chronic stress changes your endocrinelandscape across the board.
So high cortisol equals a suppressed thyroid,estrogen, progesterone imbalance, and
testosterone drops.
And here's how we calm the system, thefunctional pieces that we're embedding in,
right?
Breath work, Breath work to that box breathing.
What the reason why I get in a cold plunge, Ireally on a weekly basis, is because of that.
(39:59):
It forces me to do that breath that box workbreathing.
Right?
The four seven eight technique where you'rebreathing in for four seconds out for seven.
Cold water exposure is a great way to work onthat.
You can start with cold showers and then maybeeven do ice baths.
Adapted genetic herbs are a great way too.
(40:20):
So like I incorporate a powdered ashwagandha inmy diet.
I love doing that.
The holy basil of just sprinkling variousthings on herbs are a great tool.
Another thing that Doctor.
Alessi does very routinely that I love is justthat prayer journal and that gratitude.
So don't underestimate the power of the mindsetof nurturing that mindset.
(40:41):
I call it the priming mechanism for how youstart your day.
So reminder, here we go.
Adrenal dysfunction isn't a myth.
It's a dysregulated stress response, and it canbe a sabotage every hormone in your body.
So we want to do this by moving intentionally.
Hormones love consistent behavior, smartexercise.
(41:05):
Movement is a signal to your body that's safe,capable, and responsive.
So I want to dig into what works best.
What's going to work best for you?
A lot of people just want to aim on, hey, I'mgoing to get on the treadmill or I'm going go
walking or I'm going to do these things.
But the reality is you can get better a betterresponse from strength training.
(41:27):
Two to four times a week boost testosterone andimproves that insulin sensitivity.
Zone two cardio.
It's something that we're working on with ourall of our, pay some of our patients that are
in our challenge and then some of our clientsthat have got into the challenge as well.
But that zone two cardio is really that heartrate threshold.
(41:47):
So it's great for mitochondria health and fatburning without spiking your cortisol levels.
So increasing that heart rate where you'regetting into what we call the blue and the
orange zones.
So it's making you work, you're slightlyuncomfortable, right?
Walking daily.
People, you know, I think more women probablyapproach that 10,000 than men.
(42:09):
So we wanna change that.
Right?
We wanna get into it where you're walkingdaily, where there's consistent effort built
into it, whether it's after a meal, reallyafter every meal would be a great way just to
get out and walk, get a few thousand steps in.
Avoid overtraining.
So CrossFit sixty days a week with no recovery,that's gonna be hormonal disaster, right?
(42:32):
You wanna have a recovery window that's betweeneighteen to twenty four hours so that you can
keep hormonal balance.
So, Movements is that brain release to theright chemical messengers.
It's a free, absolutely free hormone therapy.
You can do some basic things.
We have some at home things that we do withinour app that you can utilize as part of just
(42:54):
right in the middle of your living room.
So, here we go.
Lifestyle wins over the pills.
So, are you choosing the pills or are you goingto choose the lifestyle piece to it?
So, hormone replacement therapy, there's a timeand a place for it, and we believe in it.
But you know, here's the truth.
(43:15):
Your lifestyle factors are really that directalignment first, right?
That's not going to be the end all be all.
So although we believe in that, if your gut's amess, you're stressed out twenty four seven,
you're living on sugar and coffee, you have allthese bad habits, you know, that's that's not
gonna fix that.
So you really need to build the foundationfirst.
So how do you build that foundation?
(43:38):
Don't be at war with your hormones.
You don't have to fear your body.
You just need to understand how it works.
Give it the inputs it's missing.
Recreate those habits.
Balance isn't a product you buy.
It's a byproduct living in alignment.
Oh, that was good.
I like the
little play on words there, man.
Really good.
(43:59):
As always, man, if you want to learn more abouthow we help diagnose, reverse, and heal hormone
imbalances within our functional medicineprograms, please go to
alessifunctionalhealth.com, schedule aconsultation with myself or one of our doctors,
and let's create a personalized plan.
We're gonna be very specific to your needs,your goals, and your lifestyle and what works.
(44:23):
Listeners of this podcast are always gonna getexclusive discounts and price reductions on all
of our protocols and lab tests.
And as always, if you found value in today'sshow, please like, subscribe, share this mess
episode with anyone you think needs to hear it.
That's how we grow this message and change morelives.
And wanna get in touch with us or be featuredon an episode, you must email us ask at
(44:47):
AlessiFX Health dot com, for any questions thatyou want answered.
And then as always, visit us if you wanna beeducated to adolescentfxhealth.com.
You can sign up for our newsletter there andcheck out our resources page to learn more
about our approach to nutrition and cuttingedge therapies.
And as always, thank you again for tuning intoHealth Decoded, where we break down the
(45:09):
science, bust the myths, and help you takecontrol of your health naturally.
Until next time, stay curious, stay empowered,and remember that your health is in your hands.
Thank you for tuning into Health Decoded, wherewe break down the truth about all things health
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
(45:34):
someone who needs to hear this.
For more resources and personalized support,visit us at alessifunctionalhealth.com and sign
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To hear your questions answered live on theshow, send them to askalessifxhealth dot com.
That's askalessifxhealth dot com Until nexttime, stay curious, stay empowered, and
(45:59):
remember, your health is in your hands.
If your hormones feel off, you don't need aprescription first.
(00:04):
You need
a reset of the ecosystem your hormones live in.
Welcome to Health Decode, your number onesource for real health information with your
host, doctor Alessi and Matt Tack.
Hey, Health Decoded listeners.
Doctor Alessi here.
Let me ask you a serious question.
Are you tired of waiting until something goeswrong to finally see a doctor?
(00:28):
At Alessi Functional Health, we take adifferent approach, the right approach.
We believe true healthcare isn't about chasingsymptoms.
It's about preventing them in the first place.
That's why we created the Alessi Total CareProgram.
This is a functional medicine based membershipthat gives you proactive, personalized care
(00:49):
year round.
You'll get access to comprehensive blood workand functional testing, custom doctor grade
nutraceuticals, deep discounts on labs,protocols, and follow ups, as well as twenty
four seven direct access to your doctor, notjust a ten minute checkup that ends with
another prescription.
(01:09):
And here's the best part.
As a Health Decoded listener, you'll get yourfirst three months completely free when you
sign up for an annual membership.
That's on top of hundreds in savings alreadybuilt into the program.
This is your chance to take responsibility foryour health and join a movement that's
redefining what primary care should look like.
(01:30):
Head on over to alessifunctionalhealth.com,click on our services tab, and go to Total
Care.
Learn more about this program and claim yourexclusive podcast listener offer.
Your health is your greatest asset.
Let's protect it proactively.
Welcome back to another episode of HealthDecoded.
(01:51):
I am your host, doctor Alessi.
And your cohost, Matt Tack.
Great to see you, my friend, as always.
Always good to
see your lovely face, my brother.
I love what we're doing here, man.
I love the feedback we've been getting.
It's been really good.
We just had a patient the other
day in the office came in and was like, man, II listened to the podcast, and and now I'm
(02:13):
doing
you know, he's like, now I'm doing these thingsfor my gut, and I'm feeling so much better.
Was like, that's that's the whole point, man.
That's why we're doing this.
We're not making money on this.
We're just giving valuable information forpeople that they don't know.
A lot of
people just don't know these basic thingsabout, you know, how what it means to really be
healthy.
And so I think we've gotten to a a place inthis country where health is not what they tell
(02:35):
you it is.
It's, you know, it's totally different, andthat's what we're trying to disrupt here with
this episode and ultimately I'm show.
On the positive note, you know, with thispodcast is, you know, our main our main theme
in Anthem is your health is in your hands.
And I think, you know, there is becoming atrending mechanism where people are taking
(02:57):
things seriously.
Right?
Hey.
I'm not getting information from my doctors.
I'm not getting the right information.
It's very reactive care.
And, you know, the whole anthem in our podcastis to empower people to really take their
health and put it in their hands and be askingbetter questions to get better answers.
That's right.
We literally have a guide that we give patientsin our office who are in our functional
(03:19):
medicine program and it's called the at homedoctor kit guide.
And so it's like all these things, bloodpressure cuffs, you know, pulse oximeters,
things that you should have at home,thermometers, right?
To be able to stay ahead of things, CGMs, likewe talked about last episode, testing yourself.
That way you don't have to go to the doctor toget these routine things done.
(03:40):
And now you have the knowledge of how to dothat, right?
And how to make educated choices.
So, the whole point is like you're your owndoctor.
And then if an emergency arises, seek emergentcare.
But ultimately, you know, taking it takingresponsibility of your health.
And so, today we got a cool episode.
This does build off of the last episode.
So, back and listen to episode 19.
(04:01):
And then, you know, it we're doing these insuccession so that it's kind of like a book,
right?
Like as you read a book, each chapter builds onthe last and so this whole concept here is that
you're building a story of what health is eachsystem in the body, how they interrelate and
what ultimate health looks like.
So, today we're going to be talking abouthormones and really how to fix your endocrine
(04:22):
system naturally.
And so, you know, we're diving into somethingthat literally affects everything in your body,
but gets blamed on you know, it gets blamed.
So, you might think of hormones as peoplealways think like, estrogen, testosterone,
maybe thyroid, but the truth is your entirelife is governed by these powerful chemical
messengers.
And so, what is the endocrine system?
(04:44):
Your endocrine system is your body's internalmessaging network.
It's made of glands like your thyroid, whichcontrols metabolism, your adrenal glands, which
control our stress response, the pancreas,which controls blood sugar regulation,
pituitary which is basically the master glandwhich has a down cascade that signals all the
others, your ovaries or your testes dependingon your sex.
(05:07):
These are for sex hormones.
And then your pineal gland which controls yoursleep wake cycle.
And so these glands produce hormones that tellthe other glands what to do and then tell your
body what to do and when.
However, hormones don't work in isolation.
They are a symphony.
And if one instrument is out of tune, the wholesong is going to sound off.
(05:28):
And the truth is most people are walking aroundwith hormone chaos and they really have no
idea.
So, you don't have to be menopausal or have adiagnosed condition like PCOS to be affected by
hormone dysfunction.
And these are the things.
Here's what it might look like chronic fatigueafter eight hours of sleep, weight gain, brain
(05:50):
fog, irregular menstrual cycles in females, lowlibido or that feeling of disconnection,
feeling wired at night and then anxious duringthe day, burnout, which a lot of people have
experienced.
And so none of this is normal, but it iscommon, right?
And there's a big difference between those twothings.
So this episode isn't just about estrogen ortestosterone, it's about how your entire life
(06:15):
is impacted by your hormones and how they arerunning the show in the background.
So the good news is that there's always naturaland effective science backed ways to repair
hormones from chaos at the root.
And we're gonna unpack a lot of that in thisepisode.
So, we're gonna start off here with basically,you know, what are the big three, right?
Let's get into the big three hormones that runyour life.
(06:38):
And so, if I could get every patient tounderstand just three hormones and how they
interact, we would eliminate eighty percent ofthe confusion around fatigue, mood swings,
stubborn weight gain, poor sleep, and eveninfertility.
And so, now let's break those down.
The first one, cortisol, the stress commanderwe call it, right?
(06:59):
This is produced by your adrenal glands.
Cortisol is your body's main stress hormone.
We have dove into this in a previous episode,but basically it's supposed to follow a natural
rhythm.
It's high in the morning when you wake up,right?
That alertness, and then it gradually tapersoff throughout the day to hit its lowest point
at night so that you can go to sleep.
(07:19):
But here's what happens with modern life.
With stress, under eating, overtraining,constant stimulation, cortisol will stay
chronically elevated and gets completelydysregulated.
So too much cortisol over time is going to leadto insulin resistance, thyroid suppression,
poor sleep, abdominal fat storage, and musclebreakdown.
(07:40):
Eventually, your adrenals can get burnt out andthen that leaves you flatlined where you're
wired but you're tired.
And so number two, insulin.
This is the blood sugar boss.
Insulin is created by the pancreas and it tellsyour absorbs to it tells your cells to absorb
glucose from the bloodstream after eating.
(08:02):
In a healthy system, insulin rises after a mealand then blood sugar comes down and everything
resets.
But when you're eating too frequently or you'reovereating processed carbohydrates, or if you
live in a chronic stress state, you developinsulin resistance.
Go back to episode 19, we talk a lot more aboutthis.
So, what insulin resistance means is your cellsstop responding to insulin.
(08:26):
Sugar builds up in the blood and your bodystarts to store fat like crazy, especially
around the belly.
This is really the gateway to metabolicdysfunction, pre diabetes, fatty liver, even
dementia.
There's a quote from the Nature Reviews ofEndocrinology in 2020, Insulin resistance is a
key factor in the development of both metabolicand cognitive disorders.
(08:49):
So, it's not only just a metabolic thing, itaffects your brain as well.
And the third of the big three is your thyroidhormones, which is basically the master of your
metabolism.
Your thyroid gland is located in your neck andit controls the speed of every system in your
body.
Think of it like a thermostat for yourmetabolism.
The main thyroid hormones are things like TSH,which is the brain signal.
(09:14):
The T4, which is inactive thyroid hormone thatneeds to then be converted to T3 which is the
active form that actually goes to work.
And so, if you're low on thyroid hormones oryour body's not converting T4 to T3 properly,
you'll feel like you're trying to walk butyou're moving through mud, right?
And so, those symptoms of low thyroid orhypothyroid can be weight gain, constipation,
(09:38):
depression, hair loss, cold hands and feet,that's a big one, that's a real big red flag.
And then low energy.
And so, there's also an autoimmune component tothis thyroid like Hashimoto's disease, which is
very common cause of hypothyroidism.
Basically, this is when your body is attackingits own thyroid tissue.
We discussed this in a previous episode aswell.
(10:01):
So, how do all these connect, right?
This is where it gets really interesting.
These three hormones are constantly talking toeach other.
For example, high cortisol is going to loweryour thyroid output.
Insulin resistance makes thyroid receptors lessresponsive.
And a poor thyroid slows down your ability toclear insulin.
So chronic stress is going to spike cortisol,spike insulin and eventually tank both.
(10:26):
This is what we call a hormonal cascade.
And it explains why so many people feel likethey're doing everything right, but they still
feel awful at the end of the day.
So key takeaway here, if your energy, weight,sleep or mental clarity are off, start by
looking at cortisol, insulin and thyroid.
These are keystone messengers.
(10:47):
And you don't treat them in isolation.
We fix the environment they operate in such assleep, food, stress, toxins, they often will
self correct.
That's the awesome part about functionalmedicine is finding equilibrium.
So now let's talk about how we test for thesekind of things, right?
And also like what symptoms we should belooking for.
(11:07):
So let's keep on rolling.
Yeah, so building onto that, the root causes ofyour hormone imbalance is the question then you
need to ask, right?
So let's dive into what actually causes thehormonal chaos in the first place.
So here's the truth.
Hormonal imbalance, definitely not random.
And it's almost never purely genetic, which youneed to know, right?
(11:30):
It's driven by the environment your body isliving in every single day.
And if we can identify the root causes of that,we can reverse the dysfunction.
So let's break it all down here.
First, blood sugar dysregulation.
What we talked about in episode 19, the hiddenhormone sabotage.
(11:52):
So if your blood sugar is constantly spikingand crashing, your insulin stays high.
And insulin just doesn't manage sugar, you needto know that.
And it also directly influences a number ofother different factors.
Number one, estrogen.
High insulin promotes estrogen dominance.
(12:13):
Testosterone in both men and women.
So women might not know this, but they have adistribution of and estrogen in their body.
So, excess insulin can throw this off balance.
Cortisol, crashes in blood sugar stimulatecortisol spikes.
And then your thyroid, the T3, T4, as Doctor.
(12:34):
Alessi just aforementioned, insulin resistanceshows thyroid hormone conversion.
So it's properly converting from that T4 to T3.
And this is why people with prediabetes or evenjust sugar cravings often show up with hormonal
imbalances completely across the board.
So the bottom line here is you can't balancethe hormones if your blood sugar is out of
(12:58):
control.
So hope you understand that and let's dive alittle bit more into what chronic stress does
in the cortisol domino effect.
So I've said it before and I'll say it again,stress is not just emotional.
Your body treats it differently.
So think about it, work deadlines, highintensity workouts, undereating, toxin
(13:20):
exposure, and poor sleep, all has threats,whether indirectly or directly exposed, right?
So when that happens, your adrenal pump youradrenal pumps out cortisol to keep it going,
right?
But over time, the response becomesdysregulated.
So and no, adrenal dysfunction isn'tpseudoscience.
(13:46):
It's a direct measurable of that disruption inyour body's ability to maintain stable cortisol
rhythms.
And think about that rhythm that you have, thatcadence is the word we like to see.
Do you have a cadence within your body and itaffects every other hormone downstream?
So think about these, sleep issues, lowprogesterone, low testosterone, insulin
(14:08):
resistance, and thyroid suppression, and whatthat can do to your body.
It's a cascade that starts with stress and thenends in complete burnout.
So another thing that we talked about, I thinkin episode 15 or 16, was this element of toxin
overload.
So the endocrine disruptor epidemic.
We are bathing in chemicals that were neverpart of our biology.
(14:32):
So BPA and plastics, personal care products,pesticides on our food, These compounds mimic
or block the natural hormones.
So what does that mean?
They confuse the hormone receptors.
They disrupt feedback loops.
Those can be neural feedback loops, right?
(14:52):
Burden the liver and the detox systems, andthey also interfere with the reproductive
function.
We've heard that a lot.
A lot of women, right, struggle with that.
So even these small exposures over time, theydo add up.
And this is especially true in women withestrogen dominance or men with declining
testosterone, which is a clearly epidemic onboth sides.
(15:17):
Here's a statistic from the endocrine reviewsin 2015.
I want to read this cause it's reallyimportant.
Is the endocrine disrupting chemicals are nowconsidered a global threat to human health?
Think about that.
And that was a it was a study done andpublished in 2015.
So now, nine years later, what is it producing?
(15:40):
Poor gut health.
The hormone detox bottleneck.
If your does more than your gut digests morethan just digest food, right?
Helps metabolize and excrete excess hormones.
It produces neurotransmitters and hormone likecompounds and influences inflammation and
(16:02):
immune response.
So if you have these factors, it's likelybecause of poor gut.
So bloating, constipation, irritable syndrome,food sensitivities, and histories of
antibiotics.
If you're constantly on antibiotics, you likelyhave poor gut health, right?
So you likely have some level of gut dysbiosis,which means hormone detox slows down and
(16:28):
recirculating of estrogen or toxins makesystems worse.
So as we always, we like diving into thenutrient deficiencies that this might cause.
So you can build hormone, you can't just buildhormones out of thin air.
So your body needs micronutrients as asupplementation to produce a cadence within the
(16:49):
hormonal factory in your body, right?
So zinc for testosterone and immune regulation,right?
Magnesium is another one we've talked about inprior episodes for adrenal and thyroid
function.
B vitamins, especially B6 and B12 for hormonesynthesis and detox.
Selenium converts the T4 to the active T3hormone.
(17:17):
Iodine is critical for thyroid hormoneproduction, iron, which we get from food supply
and needs supplementation because low levelmeans to poor oxygen delivery and energy
production, which is the building blocks foryour cells, the mitochondria.
So if you're low in these, your hormoneproduction will suffer no matter how much
(17:38):
hormone balancing supplements you take.
So here's a case study.
I love adding these in because really showswhat this looks like maybe for you or somebody
you know.
So let's take for instance, a 38 year old womancame in complaining of fatigue, heavy painful
periods, hair thinning, irritability, and poorsleep.
(18:00):
She has seen multiple providers and was toldher labs were normal.
But when we looked deeper, her blood sugarlevel was unsustainable high fasting insulin.
Ferritin was low, which explained the hair andenergy issues.
Estrogen dominance was present low progesteroneratio, and her thyroid labs were technically in
(18:27):
range but sluggish, T3 conversion and highreverse T3.
So after addressing her diet and supporting heradrenals, correcting the nutrients and
improving detox, her symptoms dramaticallyimproved.
And this is what happens when you treat theroot, not just the hormone levels on a lab
(18:48):
test, right?
So here's another study done by the Journal ofClinical Endocrinology and Metabolism in 2017.
So environmental and nutritional factors play alarger role in hormonal disorders than genetics
alone.
So in other words, you are not doomed by yourDNA.
Your daily environment is what shapes yourhormone dysfunction.
(19:11):
So the key takeaway here, if your hormones feeloff, you don't need a prescription first.
You need a reset of the ecosystem your hormoneslive in.
So, how do you do this?
You fix your blood sugar, you lower yourstress, or have a managed environment which you
can outsource stress, which we're doingactually a challenge right now, which allows
(19:35):
you to actually use a stress management tool.
Right?
Typically, that's done through breathingexercises for five minutes a day.
Right?
Very easy stuff.
Lower your detox, your environment.
Right?
There's detox tools that we use, but it's beingmore conscious of your storyboard or your food.
Like what you in your mouth that ultimately isgoing to impact your hormones?
(19:57):
Heal your gut.
There's a number of ways we just aforementionedhow you can do that.
Rebuild your nutrient base with micronutrientsand aided supplements.
So do that and commit to it for one hundreddays.
Anything you can do for one hundred days, Iguarantee you, you feel the change and you're
better than majority of the people out there.
So your body needs this.
(20:20):
So now let's get into the testing and how wespecifically nail down where you may be
struggling with these hormone imbalances.
But first, here's a quick word from oursponsors.
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Now back to the episode.
Alright.
Welcome back.
Yeah.
Let's get into it, man.
And let's talk about lab testing, what to lookfor and honestly what conventional medicine
often misses.
And so you know, the truth is if you don'ttest, you're guessing, right?
(22:08):
And even worse, if you test the wrong things orinterpret them through the wrong lens, you're
still stuck in the dark.
And we see this constantly patients come intothe office.
They're frustrated, they're holding their labresults from their primary care doctors.
And they said, they told me everything wasnormal.
Why do I feel like crap?
And they're exhausted, they're gaining weight,they're anxious, moody, they're not sleeping,
(22:31):
they just don't feel like themselves.
If I had a dollar for every time I heard thatI'd retire, right?
I don't feel like myself.
So, something's not normal.
So, where's the disconnect, right?
And this is where conventional medicine versusfunctional medicine matters.
Because here's the deal, conventional medicine,they run a very limited snapshot.
We talked about this last episode, a snapshot.
(22:53):
It's a very small take of what's going on andit's usually focused on a disease diagnosis,
not a function.
And the reason is if they can diagnose it, theycan prescribe something for it, they can get
paid.
That's just the system and how it works.
So, they're gonna look at TSH for thyroid,they're gonna look at total testosterone for
men, estrogen for women, and then maybe fastingglucose.
(23:16):
If those number if those few things they lookat fall within this very broad reference range,
you're told you're fine.
Sorry that you do feel like crap, bye.
Right?
And so, it's not a functional approach.
So in functional medicine, we ask totallydifferent question.
Is your body functioning optimally?
Not just are you sick yet?
Right?
And so we're looking for patterns,relationships between the systems, early signs
(23:40):
of dysfunction, not just disease.
And so these are the tests that we would runinstead, right?
And this is exactly what we do in our officefor these certain kinds of things.
A comprehensive hormone and metabolic panel.
And so let's walk through some of the mostvaluable labs that give us real insight into
hormone health.
And I actually created for our functionalmedicine program, what I call, I mean, cast the
(24:05):
broadest net and look at everything, right?
And it's a comprehensive panel that tests forall of the major markers that you're not going
to get with conventional doc, but it's going togive us the story of your body and how it's
functioning.
And so, we include that as a free thing in ourfunctional medicine program and that's just
part of how we operate.
(24:26):
It's like let's check everything and then let'sgo from there.
And so, first thing on that is a full thyroidpanel.
The reason I say full is because it doesn'tjust stop at the TSH, which is your thyroid
stimulating hormone.
That's just a pituitary signaler, right?
I want to know if the thyroid is producing andconverting hormones properly and I also want to
(24:47):
know if the thyroid is attacking itself or ifyour body has signs of autoimmunity.
So, we look at TSH, free T3, free T4, reverseT3, which is basically the inactive T3, it's
kind of like the brake pedal form.
And then two major things is TPO and TG, whichis thyroglobulin antibodies.
(25:09):
These are assessing for Hashimoto'sautoimmunity.
And so, the red flag that we often catch is theTSH looks normal, but free T3 is low.
That's basically subclinical hypothyroidism inaction.
It's on its way to be full blown.
The next one we will look at a lot is the Dutchtest, which is basically a dried urine test for
(25:31):
a comprehensive hormone panel.
This is the gold standard for mapping hormonemetabolism, not just the levels that are in
your blood.
And so with the Dutch, we can see cortisolpatterns across the day.
Again, not just a one time snapshot of themoment the blood was taken.
We can see DHEA, progesterone, estrogen, allforms, testosterone and its metabolites, and
(25:54):
then how your liver is ultimately breakingthese down because again, the liver has to
clear the excess and then what does it do withit?
And so we'll often catch estrogen dominance,not because estrogen is too high, but because
progesterone is too low and the clearance isbeing impaired.
That tells me we need to focus on liver healthand the detoxification.
The next thing, metabolic markers, blood sugarand insulin.
(26:18):
We spoke about this last episode how fastingglucose is not enough for me to tell what your
blood sugar response is or your metabolichealth, right?
I also need the fasting insulin because it'sgonna tell me what is your body doing producing
insulin, right?
And then the hemoglobin A1C which is a littlebit more broad three months kind of blood sugar
average.
(26:38):
And so, again, fasting insulin over eight to 10is a major clue for early insulin resistance
even if that A1C is normal, right?
So, we need more than just one thing.
The next thing that's gonna be in there isalways sex hormones and binding proteins,
estradiol, progesterone, total and freetestosterone, DHEA, and then sex hormone
(27:00):
binding globulin.
Something we see all the time in men, lowtestosterone paired with a high sex hormone
binding globulin and an elevated estradiol.
That's showing estrogen dominance, not just lowT.
And those are two different things.
Your body's converting to estrogen nottestosterone.
Why?
Right?
And so that's where we uncover, we get to theroot cause and figure that out.
(27:24):
And then the next thing that we include inthere as well is nutrient testing.
So, the hormones don't just create themselves.
Your body needs raw materials to build thesethings.
Things like vitamin B12, folate, vitamin D isthe most important.
That is basically a pre hormone.
It's not even a vitamin.
Magnesium, zinc, ferritin, which is your storedform of iron, selenium and iodine.
(27:51):
And then we'd like to look at the cortisolawakening response, which is called a CAR.
This is a deeper dive into your adrenal healthcaptured through a salivary test.
So, we'll take a salivary sample first thing inthe morning, midday, later in the day and
before bed.
And now we have more than just a one timesnapshot, we have a day's worth of what your
(28:12):
cortisol is doing.
And so, want to see obviously elevated in themorning, lower at night.
And oftentimes, we'll see the influx of thatand that's where we talk about things like
adrenal fatigue and burnout.
And so, some of the big red flags thatconstantly get missed with conventional
testing.
And so, let's just summarize a few of thesethat we see often.
The normal TSH but low free T3.
(28:35):
Basically, you're still hypothyroid but you'refunctioning, right?
Low progesterone in women over 35, this isgoing to be mood issues, irregular cycles,
fertility problems.
A high nighttime cortisol basically tells usthere's going to be insomnia is what we're
going to see.
This is telling us that adrenal fatigue, lowtestosterone in men with the high estrogen as
(28:56):
we just talked about, this is an imbalance.
It's not just a low T.
And then low vitamin D, which is going to beenergy, immunity, thyroid issues that are often
missed.
So the takeaway here that I want everyone toreally, really think about and look at is if
you don't test, you are guessing, you just are.
I think I have this.
(29:17):
Symptoms can mean multiple different thingsuntil you test and find out what's going on.
And if you test the wrong things or if you justsay, Oh, it's low T, Now you're just isolating.
You're not really getting answers or a wholepicture.
And so data drives a lot of what we do.
And testing isn't just about finding what'sbroken, it's about understanding how your body
(29:39):
is operating so that we can support itintelligently and appropriately as well.
And so, as always, let's get into man.
I'm gonna let you take it from here, but let'sget into how we tie this together and like some
action steps.
Yeah.
One thing I do wanna know on what you just saidthough is, you know, typically we see a lot of
either men or women in a clinic that theirprimary care physicians, if they see them low
(30:04):
in progesterone or they see them low in anarea, that they will put blockers in place.
And I would highly recommend you speak withDoctor.
Alessi or a functional medicine doctor beforesomebody chooses to put you on a blocker
because there is dysregulation in the body thatneeds to be identified in the root cause.
(30:25):
That's what we're going to be talking about isbalancing those hormones instead of blocking
something.
Get using a drug to block something.
That's not what you want to do that doesn'tnaturally operate within the cadence of your
body.
So that's why it's so important to go to theroot cause because we are big believers in the
optimization of your hormones, right?
(30:45):
And that's a cadence of whether it's addingadditional testosterone to your body or
estrogen and some pairing, as well as thenatural form through maybe a series of
supplementation or stress management, right?
So here we go.
How do you rebalance the hormones naturally?
And this is where we're going to just like tieit all together.
(31:07):
So we've talked about what hormones are, howthey get disrupted, and how they we test them
properly.
Right?
All the things.
But now comes the part where most people skipover the favor of it like a quick fix.
Right?
I just want a quick fix the things.
Just give me the band aid approach.
Right?
Yeah.
But what does it take to actually rebalance thehormones naturally without the meds and without
(31:29):
that band aid?
Right?
So here we go.
So regulate blood sugar levels.
Your hormones ride on that glucose wave.
We're really, really dialing this in, becauseit's so imperative, right?
We just talked about this in a prior episode,but your blood sugar is the entry point to your
(31:51):
hormone health.
If your glucose and insulin are out of whack,everything downstream from estrogen and
testosterone to cortisol and thyroid completelygets thrown off.
So here's the game plan here.
Build your meals around protein.
Like simple as that, right?
Aim for 30 grams of protein on your plate atevery single meal.
(32:13):
You should be looking at thirty thirty grams ofprotein.
How do you how do you measure that though?
Might be a question.
And typically, that's gonna take anywhere from25 to 30% of your plate.
A standard chicken breast is gonna fall between25 to 35 grams of protein, six ounces to eight
ounces of a chicken breast.
That's how that's the measurable.
(32:33):
Right?
So I like chicken because chicken is more thatlean protein source that you're gonna get the
most proteins out of with, with really, like, asubstantial amount of fat, but healthy fats
incorporated into that.
Right?
So then adding in the healthy fats and fibersbecause they slow the glucose absorption
(32:53):
process.
So make sure there's a blend of those two aswell.
And that's through greens.
And then you're gonna get that through likesimple carbohydrates being I'm sorry, more
complex carbohydrates being like your greens.
Asparagus is a great way.
You'll have name a few for me, Doctor.
Alessi.
(33:14):
Really I really love sweet potatoes and squashor
Sweet potato.
Ones.
Yeah.
Those are great ways to start incorporating,the fats and the fibers into it.
So they they're gonna slow the glucose process.
So cut out the snacking every two hours.
That's really important.
Keeping insulin elevated all day is not a goodthing, right?
(33:34):
So try intermittent fasting.
That's a way great way to give the gut and thestomach just a resting period.
So I typically wait, till roughly around nineor 10:00 to eat, and that just gives me that
fasting window.
So predominantly, it's done through thatsleeping.
So you're gonna go to sleep at nine, maybe pickup at ten the next day.
That gives you that twelve hour window.
(33:56):
So that is only after your blood sugar isstable and your stress is properly managed.
But here's the here's the truth.
At the end of the day, a ton of patients comethrough the clinic and women are complaining of
just losing that stubborn belly fat, you know,regain that energy they once had and they just
want to sleep better.
And that can happen just by stabilizing yourinsulin at the end of the day.
(34:19):
So let's dive into the gut side of things.
Now that we're phasing from the insulin, how doyou do that appropriately and getting into the
gut start in your microbiome?
So, this is made up of a ton of bacteria withinyour gut microbiome.
Your gut isn't just about digestion.
It's the mission control center for hormoneregulation.
(34:43):
So it breaks down a lot of people say your gutis your first brain.
We've said that, right?
Your gut is your first brain.
It has a lot of neural responses from it,right?
It breaks down estrogen and helps clear it fromthe body.
It produces neurotransmitters like serotoninand dopamine.
It regulates inflammation, what affects thecortisol and your thyroid.
(35:04):
So, the starting point from this.
Remove inflammatory foods, the gluten, theprocessed dairy, the sugars, the seed oils, all
those things.
If you can remove them or eliminate them orminimize them, it's going to help you.
So add healing foods and supplements like bonebroth, glutamine, zinc, and slippery elm.
(35:27):
Those are some of the things that you can addin.
Support the microbiome.
So you want to support it with the good gutbacteria that you can form, right?
So use targeted probiotics and prebiotics basedon the symptom or testing.
So artichoke, just to name a few, but artichokeand eggplant, great, great sources for that
(35:49):
kind of that prebiotic, probiotic, and a wholefood source along with supplementation.
So, just a note, we want to go back.
If you missed episode 16, gut health or bust,go back and we break this all down in a very
basic way for you.
So, number three, support those detox pathways.
(36:10):
Eliminate what's hurting you.
All right?
So hormones have to be stabilized and excretedproperly.
Your liver, your lymph, and your sweat glandsdo all the heavy lifting.
But in a toxic world, your detox pathways justsimply get overwhelmed.
So what do we do?
Eat cruciferous vegetables daily.
(36:32):
What we just aforementioned, the broccoli, thebrussels sprouts, the arugula, great, great add
ons, right, from a whole food source.
Use targeted supports, NAC, milk thistle, DIMMto help metabolize the estrogen.
Sweat it out with a regular sauna session.
I'm a big sauna guy.
So if you can sweat that out, that helps yourcardiovascular system.
(36:55):
So sweat it out, walk.
If you're in the Florida sunshine like we are,walk, do those things, right?
Drink clean water, filtered water, no BPA linebottles or tap water loaded with just endocrine
disruptors, that'll help.
So if your liver's just sluggish at the end ofthe day, your hormones stay stuck in a
circulation longer than they absolutely should.
(37:18):
So the recipe here is the estrogen dominance,acne, and fatigue is what accumulates and
that's where you're the exposure of that,right?
So sleep in the circadian rhythm.
I love diving into this because this is yourinternal clock and this is your regulator
throughout the day.
So hormone production follows that rhythm thatyou're gonna have today, but it starts with
(37:43):
stress management and sleep.
So melatonin cortisol growth hormone, they relyon the circadian clock to stay completely in
sync.
So if you're burning the candle at both ends,scrolling TikTok in your bed, yeah, the
hormones are going to suffer.
So, here's the foundational steps that you canfollow that are just easy things that you can
(38:06):
plug in, right?
Seven to nine hours of sleep every night.
Studies have shown if you have a bedtime and abedtime routine, you're less likely to get
dementia.
So, if you can get yourself in bed, prepareyourself for bed, dementia and Alzheimer's are
drastically delayed if not eliminated.
Go to bed and wake up at that same time daily.
(38:27):
So, then avoid screens.
So if you can avoid that blue light blockers,be even putting on glasses if you have to be in
front of the screen, do that because that'sgonna help minimize that and regain that
melatonin response, which allow you can sleepbetter.
So use those blackout curtains and a sleep maskif you have to.
And then getting that natural sunlight in themorning.
(38:50):
Most people are rushing in the morning.
If you can get up that fifteen to twentyminutes early, just get outside, get that
indirect sunlight exposure.
What that's doing is preparing your body forsleep.
So you need to prepare yourself just like youdo every day, getting up, getting outside,
getting that indirect light exposure.
So low melatonin production equals that poordetox, and then you're gonna have sluggish
(39:13):
hormones, which ultimately are gonna lead tosluggish sleep.
So then we get dive into the stress managementside, the stress load, because cortisol really
is that gatekeeper, you know, letting thingscome in and out as they please.
And if you're constantly in that stress mentalstate, you're you're just you're gonna have a
thrown off hormonal imbalance.
(39:34):
So chronic stress changes your endocrinelandscape across the board.
So high cortisol equals a suppressed thyroid,estrogen, progesterone imbalance, and
testosterone drops.
And here's how we calm the system, thefunctional pieces that we're embedding in,
right?
Breath work, Breath work to that box breathing.
What the reason why I get in a cold plunge, Ireally on a weekly basis, is because of that.
(39:59):
It forces me to do that breath that box workbreathing.
Right?
The four seven eight technique where you'rebreathing in for four seconds out for seven.
Cold water exposure is a great way to work onthat.
You can start with cold showers and then maybeeven do ice baths.
Adapted genetic herbs are a great way too.
(40:20):
So like I incorporate a powdered ashwagandha inmy diet.
I love doing that.
The holy basil of just sprinkling variousthings on herbs are a great tool.
Another thing that Doctor.
Alessi does very routinely that I love is justthat prayer journal and that gratitude.
So don't underestimate the power of the mindsetof nurturing that mindset.
(40:41):
I call it the priming mechanism for how youstart your day.
So reminder, here we go.
Adrenal dysfunction isn't a myth.
It's a dysregulated stress response, and it canbe a sabotage every hormone in your body.
So we want to do this by moving intentionally.
Hormones love consistent behavior, smartexercise.
(41:05):
Movement is a signal to your body that's safe,capable, and responsive.
So I want to dig into what works best.
What's going to work best for you?
A lot of people just want to aim on, hey, I'mgoing to get on the treadmill or I'm going go
walking or I'm going to do these things.
But the reality is you can get better a betterresponse from strength training.
(41:27):
Two to four times a week boost testosterone andimproves that insulin sensitivity.
Zone two cardio.
It's something that we're working on with ourall of our, pay some of our patients that are
in our challenge and then some of our clientsthat have got into the challenge as well.
But that zone two cardio is really that heartrate threshold.
(41:47):
So it's great for mitochondria health and fatburning without spiking your cortisol levels.
So increasing that heart rate where you'regetting into what we call the blue and the
orange zones.
So it's making you work, you're slightlyuncomfortable, right?
Walking daily.
People, you know, I think more women probablyapproach that 10,000 than men.
(42:09):
So we wanna change that.
Right?
We wanna get into it where you're walkingdaily, where there's consistent effort built
into it, whether it's after a meal, reallyafter every meal would be a great way just to
get out and walk, get a few thousand steps in.
Avoid overtraining.
So CrossFit sixty days a week with no recovery,that's gonna be hormonal disaster, right?
(42:32):
You wanna have a recovery window that's betweeneighteen to twenty four hours so that you can
keep hormonal balance.
So, Movements is that brain release to theright chemical messengers.
It's a free, absolutely free hormone therapy.
You can do some basic things.
We have some at home things that we do withinour app that you can utilize as part of just
(42:54):
right in the middle of your living room.
So, here we go.
Lifestyle wins over the pills.
So, are you choosing the pills or are you goingto choose the lifestyle piece to it?
So, hormone replacement therapy, there's a timeand a place for it, and we believe in it.
But you know, here's the truth.
(43:15):
Your lifestyle factors are really that directalignment first, right?
That's not going to be the end all be all.
So although we believe in that, if your gut's amess, you're stressed out twenty four seven,
you're living on sugar and coffee, you have allthese bad habits, you know, that's that's not
gonna fix that.
So you really need to build the foundationfirst.
So how do you build that foundation?
(43:38):
Don't be at war with your hormones.
You don't have to fear your body.
You just need to understand how it works.
Give it the inputs it's missing.
Recreate those habits.
Balance isn't a product you buy.
It's a byproduct living in alignment.
Oh, that was good.
I like the
little play on words there, man.
Really good.
(43:59):
As always, man, if you want to learn more abouthow we help diagnose, reverse, and heal hormone
imbalances within our functional medicineprograms, please go to
alessifunctionalhealth.com, schedule aconsultation with myself or one of our doctors,
and let's create a personalized plan.
We're gonna be very specific to your needs,your goals, and your lifestyle and what works.
(44:23):
Listeners of this podcast are always gonna getexclusive discounts and price reductions on all
of our protocols and lab tests.
And as always, if you found value in today'sshow, please like, subscribe, share this mess
episode with anyone you think needs to hear it.
That's how we grow this message and change morelives.
And wanna get in touch with us or be featuredon an episode, you must email us ask at
(44:47):
AlessiFX Health dot com, for any questions thatyou want answered.
And then as always, visit us if you wanna beeducated to adolescentfxhealth.com.
You can sign up for our newsletter there andcheck out our resources page to learn more
about our approach to nutrition and cuttingedge therapies.
And as always, thank you again for tuning intoHealth Decoded, where we break down the
(45:09):
science, bust the myths, and help you takecontrol of your health naturally.
Until next time, stay curious, stay empowered,and remember that your health is in your hands.
Thank you for tuning into Health Decoded, wherewe break down the truth about all things health
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
(45:34):
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 askalessifxhealth dot com.
That's askalessifxhealth dot com Until nexttime, stay curious, stay empowered, and
(45:59):
remember, your health is in your hands.
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Karoline Borega married a man of honor – a respected Colorado Springs Police officer. She knew there would be sacrifices to accommodate her husband’s career. But she had no idea that he was using his badge to fool everyone. This season, we expose a man who swore two sacred oaths—one to his badge, one to his bride—and broke them both. We follow Karoline as she questions everything she thought she knew about her partner of over 20 years. And make sure to check out Seasons 1-3 of Betrayal, along with Betrayal Weekly Season 1.
Crime Junkie
Does hearing about a true crime case always leave you scouring the internet for the truth behind the story? Dive into your next mystery with Crime Junkie. Every Monday, join your host Ashley Flowers as she unravels all the details of infamous and underreported true crime cases with her best friend Brit Prawat. From cold cases to missing persons and heroes in our community who seek justice, Crime Junkie is your destination for theories and stories you won’t hear anywhere else. Whether you're a seasoned true crime enthusiast or new to the genre, you'll find yourself on the edge of your seat awaiting a new episode every Monday. If you can never get enough true crime... Congratulations, you’ve found your people. Follow to join a community of Crime Junkies! Crime Junkie is presented by audiochuck Media Company.