Repair, Clear, and Thrive Challenge https://alessifunctionalhealth.com/pages/challenge
(0:00) Introduction and Quick Fixes vs. Foundational Health Habits (0:26) Sponsor: Repair, Clear, and Thrive challenge (1:36) Episode overview: Habits, GLP-1 medications, and healing from the inside out (3:13) Why habits matter more than quick fixes in long-term health (5:06) The problem with diet shows like "The Biggest Loser" (7:37) The role of inflammation in health and longevity (13:31) Enhancing habits with "Atomic Habits" and Alessi Total Care Program (17:11) Closing remarks and call to action00:00:00
Now a lot of people wanna do quick fixes.
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And what are the quick fixes?
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Right?
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The big thing, the big fad right now is GLP one medications.
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Right?
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GLP ones, I'm not gonna lie.
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I like them.
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They're good.
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They are good.
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But let's tackle why it's a hot topic.
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Welcome to Health Decode, your number one source for real health information with your
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host, doctor Alessi and Matt Tack.
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What if you could lower inflammation, heal your gut, and feel incredible in just six weeks?
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That's over $1 in value.
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Go to a lesseefunctionalhealth.com/challenge to join the challenge.
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And remember, your health is in your hands.
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And welcome to episode number 37 of the Health Decoded podcast, your host, Matt Tack.
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I'm missing somebody today, and that's my partner in crime, doctor Alfred Alessi.
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But I'm super excited to be with you today and go over a really important topic.
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We are going to be going over habits.
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Habits over diet, actually, and healing from the inside out.
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So let's dive right in.
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So welcome back to Health Decoded.
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And, today, again, we're talking about habits.
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I think it's the most overlooked but the most powerful drivers in actually long term health.
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And here's the truth.
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Diets come and go.
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Now weight loss medications hit the market.
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Right?
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Those new ones always hitting the market.
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New fads rise and fall.
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But the people who truly win the game of health and longevity aren't the ones who perfect for a
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short period of time.
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They're the ones who are consistently good over a lifetime.
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So today, I wanna unpack why habits ultimately be diets, and reducing inflammation from the
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inside out is the key to longevity, and why without foundational lifestyle habits, things
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like strength training, sleep, and stress control, even the most advanced medication
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protocols, well, they'll fail for you.
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So we'll even look at examples like the biggest loser, that TV show.
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We got a new documentary out on that fit for TV and why so many contestants regain their weight
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so quickly, right after the show.
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Plus, we'll address the hot topic button, which is GLP one medications.
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I'll share exactly why I don't encourage their use unless someone is already committed to
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strength training at least three to four times a week.
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And I'll talk a little bit more about that.
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So hang tight.
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Let's dive in.
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So number one, why habits matter more than what we call diets.
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Right?
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Let's start with a mindset shift.
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When it comes to health, most people focus on the perfect plan.
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Gotta do it perfectly.
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Well, the perfect diet, the perfect workout, and the perfect supplement stack, those really
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don't exist.
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And here's the problem.
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Perfect or perfection is not sustainable.
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Life happens.
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Stress happens.
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Travel, kids, work, it all interrupts the best plans.
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And that's why our clinic, we say the goal is to be consistently good rather than
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occasionally perfect.
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So think about it.
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Eating a balanced meal 80% of the time beats a crash diet for thirty days and then rebounding.
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Walking daily, lifting weights a few times a week, and sleeping eight hours will carry you
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further than any really twenty one day detox.
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Although I do encourage detox and we do have a sixty week detox, but that really caloric
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restrictive, pattern, right, that is going to get you free, and we do encourage those things.
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Implement those things.
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Those are great, but those aren't the key the fundamentals to what I'm talking about today,
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which is building long term habits.
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Right?
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Those are sprints, and you can do sprints, and you can actually say, hey, I'm gonna do a
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sprint knowing that you're going in and it's not going to be a long term thing.
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So it's the little habits that stack day after day that drive long term change, And science
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backed this up.
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So studies show that people who focus on small, repeatable behavior, not behavior
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modifications, but behavior weight loss patterns, and metabolic health far longer than
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any who rely on extreme diets every thirty, sixty, ninety days, right?
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So you're putting more stress in the body in those scenarios when the small daily habits,
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man, they can compound.
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So I talked and I hinted a little bit on that's biggest loser.
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So they have a really cool documentary out, and if you haven't seen it, maybe watch it.
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But it's fit for TV.
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The but this is an example of why these, like, really short term things where you can lose an
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aggressive amount of weight, typically don't work for most people.
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So they were losing hundreds of pounds over a very, very short period of time, three to six
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months.
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But let's look at the real world case study here.
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Right?
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Which example, the biggest loser.
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So this show was where contestants lost massive amounts of weights through strict diets,
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exercise programs.
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I think they were even losing up to 6 calories per day.
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That's even more like than a military scenario on very little caloric intake, with heavy,
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heavy exercise.
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So on the surface, it looked like a success story.
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Right?
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People lost an aggressive amount of weight over a short period of time.
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But here's what happened.
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Follow-up studies show that the majority of the contestants regain that weight within a just
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few years, if not more.
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So why?
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Well, question is why.
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Right?
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Well, how does that happen when you lose that much weight?
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How do you gain that much back?
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Because the program didn't build sustainable habit structures.
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When the camera stopped rolling, life resumed.
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Stress came back.
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Older routines came back.
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And without the underlying habit scaffolding, the weight loss wasn't maintainable.
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This is exactly why we don't focus on short term perfection.
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We focus on the long term consistency, whether it be physical medicine or functional medicine.
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As you guys probably know, we have our protocols last anywhere from three to six
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months, right?
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For physical medicine, our protocols for even the functional side last two to six months.
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So these are long term repeatable form that now is going to change for a lifetime.
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So that's when we make health stick.
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So let's dig into this.
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What is healing from the inside out?
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Inflammation and longevity.
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So typically fat and fat components are a form of inflammation, especially when you exceed the
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more the metabolic structure that your body can actually physically handle.
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So what do we do by healing things from the inside out?
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Now, the bigger picture, we have to identify, all right, what is inflammation?
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And then how does that determine longevity?
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So chronic inflammation is the root of nearly every degenerative disease, heart disease,
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diabetes, dementia, autoimmune conditions.
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And if you're inflamed on the inside, it doesn't matter what the scale says, you're
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aging faster, if that makes sense.
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So that's why our philosophy is healing from the inside out.
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What are we looking at?
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Well, predominantly we're looking at the gut.
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We see leaky gut every day.
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So when you reduce inflammation, you're not just helping your joints, or your digestion.
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And I want to get that really that joint is a key key thing because the stronger your joints
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are, the more muscle mass you actually you can maintain in muscle mass, lean muscle mass, and
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the act of exercise and resistance training and strength are key components to longevity.
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So, and what fuels that?
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Digestion.
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So you're literally extending your health span the number of years you can live free from
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disease.
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So how can you reduce your inflammation?
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It's not gonna be with a single diet or supplement, but it's with habits, habit
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formation, daily movement and strength training.
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A diet centered around whole foods, not perfect, but just consistent.
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80% of the time consistent.
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Stress management, inadequate sleep.
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You know, that's something I had to be real about at the end of the day.
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I had my blood work come back the other day, and I'm I'm I'm looking at my MPO.
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And and, if you don't know what MPO, we can explain it to you later.
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But like, the reality is it's high and it's too high, like, to where I wanted it in the past
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couple times.
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I'm like, what's going on?
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And the reality is is like, I'm I'm not measuring my sleep well enough, and I'm not
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getting quality sleep.
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Therefore, indications of like sleep apnea are built into play.
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So going through a sleep study and likely a CPAP machine is gonna be what's needed for me
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because I gotta get proper air supply.
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I gotta start, I realized over the past probably year, I haven't been dreaming, right?
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And that's a big component of getting the proper REM sleep.
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So stress management adequately, avoiding chronic crash diet that wrecks your metabolism,
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right?
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I will say this, detox is different from a diet.
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When you detox, you we put you on a detox at our clinic, you are literally reducing the
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inflammation of the body.
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I call that a sprint.
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So you're intentionally going into a sprint.
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I wouldn't call that a diet.
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I would just call it a short term sprint to detoxify the body so that we then can start
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building proper habit structures.
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But this is the true path to longevity.
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Now a lot of people want to do quick fixes.
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And what are the quick fixes, right?
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The big thing, the big fad right now is GLP-one medications, right?
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GLP-1s, I'm not gonna lie, I like them.
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They're good.
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They are good.
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But let's tackle why it's a hot topic.
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So GLP-one medications is semiglutide.
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It's a peptide.
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And a lot of people wanna use them because they can be that short powerful tool.
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But here's the catch without foundational habits, these drugs often backfire.
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Why?
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Because GLP-1s don't just reduce appetite, they also accelerate muscle mass loss.
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And if you're not resistance training consistently habit formation, right three to
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four times a week, and knowing how to do that properly, and losing muscle mass.
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That's one of the fastest ways you can accelerate the aging process.
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So in our clinic, what do we do?
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We don't encourage use the GLP ones unless you've already had the habit formation of over
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a ninety day period.
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You're lifting weights three to four times a week.
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And what are weights?
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What what does that mean?
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Right?
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You have a plan, a proactive attack.
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It's not going in there.
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I see so many people going in there, sitting on their phone, and not actually exercising, doing
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resistance training.
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It's actually going in there with an attention to plan.
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I wreak havoc.
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I do.
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I go in there.
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I push around some weight, but it doesn't have to be that.
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Right?
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It's intentionally going my wife, she works from home, and she gets her exercise done here.
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She is amping up.
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She's accelerating what strength looks like to her.
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Right?
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I see her I saw her months ago using five pounds.
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Now she's using 15 pounds, on her dumbbell on her dumbbell presses and everything she's
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using.
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That is what I call strength and resistance training when you're adding more resistance.
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Right?
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And then there's a component of where you're plateauing.
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You're back down, or it's maybe a little bit lighter day, but that's what it means.
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You're building strength.
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Right?
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You're getting stronger.
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So you wanna increase that going in with a plan.
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Get rid of your phone also when you're when you're in the gym.
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I'm telling you.
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It's frustrating me.
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So GLP ones, you gotta start lifting, right, three to four times a week and focusing on
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protein intake.
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You know, there's this a bunch of different things going around in terms of protein might
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not be as necessary.
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Is.
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Trust me.
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Protein is absolutely necessary for recovery.
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You need those amino acids.
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And then you need micronutrients as well.
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But whole food supply focused on protein is going be your best bet in increasing muscle
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mass and getting stronger.
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This is going to protect muscle while improving your metabolic health.
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Because again, medical medication without habits is just another version of the biggest
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loser.
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It may look good in the short term, but without consistent behaviors, the results just will not
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last.
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Will not last.
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And if you want a great book to read, James Clear does this, An Atomic Habits.
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I think it's a great book just to understand how the body works.
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And it's part of a kind of a motivation process, the reward system in terms of like how
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your mind operates.
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So that's a great book to actually sit down and read and really understand, how you can build
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better habits.
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And you can have it stack, right, on things, getting proper hydration in.
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Well, how do I do that?
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Well, if I wake up in the morning, the first thing I do is drink water and then brush my
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teeth.
00:14:03
Hey.
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I'm getting more hydration, and I'm drinking water first thing.
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I highly recommend that.
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So maybe even put a little salt in there.
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Little hack.
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Right?
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Double stack.
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So those are some of the things that I want you to really take away from this episode of how
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important habits are.
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Habits are so, so important before you get into anything.
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So here's the big takeaway from today's episode.
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Stop chasing perfection.
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You're not going to get there.
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And you eventually actually, I will say, you can chase it.
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You can chase it, but start building those habits, right?
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Stop.
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What you need to stop chasing is the next quick fix.
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Focusing on small, repeatable habits that reduce inflammation, build muscle, and support
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your body from the inside out.
00:14:48
I wanna leave you with this.
00:14:50
Consistency beats intensity every time.
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Absolutely every time.
00:14:54
When you commit to those habits, not only do you change your health, but you change your
00:14:58
longevity.
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And usually, if you're consistent, right, the intensity comes because you're enjoying the
00:15:03
process a lot more, you're seeing the results from it, and you just naturally want more
00:15:08
intensity.
00:15:09
But if you want to, if you want help building this foundation, that's exactly why we created
00:15:15
Alessi Total Care Program.
00:15:17
That's it.
00:15:17
That's why I want to promote it.
00:15:19
I love it, right?
00:15:20
It's not just about the lab testing and the supplements.
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It's about creating the habit structure that makes health automatic.
00:15:28
And right now, I'm really excited, right?
00:15:32
So September 1, we are going into our challenge season.
00:15:36
And it comes with Alessi Total Care program.
00:15:38
So if you get into this challenge, you will get Alessi Total Care, and you'll get access to our
00:15:45
app.
00:15:45
And our app is all about building those sustainable habits over the long term.
00:15:50
Incorporating resistance training and functional training and all these things,
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right?
00:15:56
That you're like, Man, I've been on the fence.
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There's no better time than now.
00:15:59
And this is the reason why.
00:16:00
I was talking with Doctor.
00:16:02
Alessi.
00:16:02
I'm like, look, we gotta do something before the holidays because it's like when you can
00:16:06
capture, you have the small window to capture something before the holidays, before they
00:16:10
come, and they pretty much wreak havoc, right?
00:16:14
So you wanna be proactive about that.
00:16:16
And I just think it's a great, great time to start something.
00:16:19
Start six weeks.
00:16:20
Right?
00:16:20
We got September, October to really balance that in and really start solidifying some solid
00:16:25
habits before you get into the end of the year, and you can just kick off the new year with a
00:16:29
brand new start.
00:16:30
So don't wait like other people do to the new year.
00:16:33
This is the absolute great time to do it.
00:16:37
Right?
00:16:38
And we're gonna have, just an awesome, awesome challenge.
00:16:43
So you can that's gonna be in the show notes here, our challenge.
00:16:46
You can sign up there.
00:16:47
For the first 10 people, they're actually gonna get a discount.
00:16:50
So you wanna make sure that you you're within the first 10 people to sign up.
00:16:54
But we are super pumped, to be doing this.
00:16:58
And this is the whole reason why we do this, right?
00:17:01
It's to help people build those challenges and build longevity and long term health.
00:17:05
So if you want help building this again, check us out.
00:17:09
It's gonna be in the show notes.
00:17:11
You can even go on our website and sign up for the challenge there at alessiaxhealth.com.
00:17:15
But I'm going to sign off with this.
00:17:17
You know, if you want to learn more about our total care, functional medicine, physical
00:17:20
medicine, regenerative medicine, make sure you go on our website, book an appointment, you can
00:17:24
come on in.
00:17:25
We'd love to just sit down with you.
00:17:28
But last thing, if today's episode resonated with you, and you really wanna take action,
00:17:35
help us out here.
00:17:36
Right?
00:17:37
The only way we're gonna get a word out, please like, subscribe, share it with someone who
00:17:40
needs to hear this message.
00:17:41
If it wasn't just for you, maybe it's for somebody else.
00:17:43
Maybe even you want to bring that person in the challenge with you, that would be awesome.
00:17:47
We'll give you a hook you up with another discount.
00:17:50
But that's how we spread the word, and we help more people live pain free and inflammation
00:17:56
free for years to come.
00:17:57
So thanks again for tuning in to the Health Decoded podcast.
00:18:01
I'm Matt Tack, and I'll see you on the next round.
00:18:04
Remember, your health is in your hands.
00:18:08
Thank you for tuning in to Health Decoded, where we break down the truth about all things
00:18:13
health and empower you to take charge of your well-being.
00:18:16
If you found value in today's episode, please subscribe, leave a review, and share it with
00:18:22
someone who needs to hear this.
00:18:24
For more resources and personalized support, visit us at alessifunctionalhealth.com and sign
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up for our newsletter.
00:18:31
To hear your questions answered live on the show, send them to ask@AlessiFXHealth.com.
00:18:37
That's ask@alessifxhealth.com.
00:18:43
Until next time.
00:18:44
Stay curious, stay empowered, and remember, your health is in your hands.