00:00:00
And these nonstop notifications that are dinging us all the time, they keep the body in
00:00:04
this low grade level of fight or flight twenty four seven.
00:00:07
Another big one, doom scrolling and information overload.
00:00:10
These contribute to chronic stress as well because we're constantly being flooded with
00:00:15
negativity from the news.
00:00:16
Right?
00:00:16
When is the news ever positive?
00:00:18
When are
00:00:18
they ever talking about good stuff?
00:00:20
Welcome to Health Decode, your number one source for real health information with your
00:00:25
host, doctor Alessi and Matt Tac.
00:00:30
Alright.
00:00:32
Welcome back to another episode of Health Decoded.
00:00:36
I'm your host, doctor Alessi.
00:00:40
And your host, Matt Tac.
00:00:43
Mattie Tack.
00:00:44
Matt Nudy Tack.
00:00:45
Don't ask him how he got that nickname.
00:00:49
I'm just kidding.
00:00:50
Alright.
00:00:50
Well, welcome back to another episode.
00:00:53
Thank you for joining us.
00:00:54
Today, we're diving into a really cool topic.
00:00:56
Something that is ruining people's health without them even realizing it.
00:01:01
What is it?
00:01:02
Drum roll.
00:01:03
Stress.
00:01:05
Chronic stress isn't just in your head.
00:01:07
It's a biological wrecking ball driving inflammation, hormone imbalance, gut
00:01:11
dysfunction, and even chronic disease.
00:01:14
If you've ever felt burnt out, constantly wired, or like your body just isn't recovering
00:01:19
the way it should, this episode is for you.
00:01:23
What you'll learn in this episode is why stress is the hidden root cause of so many chronic
00:01:29
illnesses, the science of stress and how it impacts hormones, the immune system, and even
00:01:36
gut health, actionable ways to reduce stress and support your body's central nervous system.
00:01:44
Chock full of information today.
00:01:46
Looking forward to this episode.
00:01:48
Thank you for joining us.
00:01:49
Well, let's get into it.
00:01:50
Let's talk about first off, what is stress?
00:01:53
Right?
00:01:53
And I think at the base level, this is the knowledge that people need to know before you
00:01:58
try to take action.
00:01:59
Right?
00:02:00
So, essentially, stress is a biological survival mechanism.
00:02:04
This is designed to help us react to threats.
00:02:07
So the body's ability to rapidly mobilize energy, sharpen focus, and enhance physical
00:02:13
performance in response to danger, this is an evolutionary advantage.
00:02:18
However, when this response is constantly activated in modern life, it leads to chronic
00:02:24
disease rather than short term survival benefits.
00:02:27
So, basically, the autonomic nervous system is responsible for this stress response.
00:02:33
Now the automatic nervous system has two primary branches, the sympathetic nervous
00:02:38
system, which is our fight or flight, and the parasympathetic nervous system, which is our
00:02:43
rest and digest.
00:02:45
Now the sympathetic nervous system, when the brain perceives a threat, whether it's real or
00:02:51
perceived, right, the sympathetic nervous system is gonna kick into gear which floods the
00:02:56
body with stress hormones, things like cortisol and adrenaline.
00:03:00
This is gonna then trigger down to cascade down physiological changes, things like increased
00:03:06
heart rate and blood pressure, dilated pupils to enhance our visual acuity, rapid breathing
00:03:12
to maximize oxygen intake, and then the suppression of digestion and immune function.
00:03:18
That way we're conserving energy for that immediate survival.
00:03:22
Right?
00:03:22
Again, this is an evolutionary thing that was built into the human beings by God.
00:03:27
That way, if in a case of danger, we're ready to react and we can get out of there.
00:03:31
Everybody's been in that kind of situation.
00:03:33
However, that's not optimal to be on all the time.
00:03:37
Right?
00:03:37
And so the parasympathetic nervous system, which is then the other side of that, the rest
00:03:41
and digest, this is responsible for healing, digestion, and recovery when the body is not in
00:03:47
danger.
00:03:48
So this lowers the heart rate.
00:03:50
It lowers blood pressure.
00:03:51
It stimulates digestion and the motility of the gut, and it allows for deep recovery.
00:03:58
Chronic stress is what keeps the fight or flight response dominant, thus preventing the
00:04:04
parasympathetic response from doing its job.
00:04:07
So a study in the journal of American College of Cardiology in 2020 showed that chronic
00:04:14
sympathetic nervous system stimulation activation is linked to an increased risk of
00:04:19
metabolic disorders, cardiovascular disease, and neurodegenerative conditions.
00:04:25
So that's really important because if we're constantly in that state, our body's not gonna
00:04:31
be able to repair and do its job on the other side.
00:04:34
So, you know, really the the role of cortisol and adrenaline and and why this, short term
00:04:40
stress is normal, but chronic stress is destructive.
00:04:42
Right?
00:04:43
So cortisol and adrenaline are crucial in these short bursts, but when they're elevated for
00:04:48
long times can be detrimental.
00:04:50
So let's just talk about what they are.
00:04:52
Right?
00:04:52
Adrenaline or epinephrine, this is the immediate stress hormone.
00:04:56
This gets released from our adrenal glands, and then adrenaline prepares the body for instant
00:05:00
action.
00:05:01
It increases your heart rate, boosts energy by breaking down glycogen, which is stored sugar
00:05:07
in the muscle, and then enhances your focus.
00:05:10
So once the immediate stressor is gone, adrenaline levels are gonna drop very quickly.
00:05:16
Now cortisol is the long term stress hormone.
00:05:19
So if the stressor persists, cortisol is gonna take over as the primary stress response.
00:05:24
It raises blood sugar to provide that sustained energy for the fight or flight.
00:05:28
It's gonna suppress inflammation, and it's gonna break down muscle tissue for fuel if
00:05:33
necessary, leading to obviously, this is how why why it's hard to recover.
00:05:38
So chronic high cortisol can lead to increased fat storage, especially around the belly.
00:05:43
It promotes fat accumulation in the abdomen, increasing the risk of obesity and metabolic
00:05:48
syndrome.
00:05:49
Go back a couple episodes.
00:05:50
We talked in-depth about that.
00:05:52
It's gonna increase insulin resistance because it disrupts insulin function contributing to
00:05:57
diabetes.
00:05:58
It's gonna weaken the immune system because it's lowering our immune defenses, making the
00:06:02
body more vulnerable to infections.
00:06:05
Elevated cortisol disrupts our gut bacteria balance, which leads to digestive issues and
00:06:10
systemic inflammation, and it can cause brain fog and memory problems.
00:06:15
A review nature's review of neuroscience in 2018 showed that chronic stress actually
00:06:20
shrinks your hippocampus, which is the brain's main memory center.
00:06:24
So ever wonder why you're stressed all the time and you can't remember anything?
00:06:27
It's because it's inhibiting that.
00:06:29
So chronic stress leads to elevated cortisol levels, which are then associated with higher
00:06:33
rates of obesity, insulin resistance, and cardiovascular disease.
00:06:38
Gonna drive that one home here.
00:06:40
So the the human stress response has evolved to handle short term threats, things like escaping
00:06:46
predators, hunting for food, or surviving harsh environments.
00:06:49
Now what's the problem with that, Matt?
00:06:52
We no longer live in that kind of world.
00:06:54
Right?
00:06:54
So modern stressors are constant, and they're inescapable.
00:06:58
Things like emails, deadlines, financial stress is a big one.
00:07:03
The bombardment of social media, and just just media in general, and these nonstop
00:07:09
notifications that are dinging us all the time.
00:07:11
They keep the body in this low grade level of fight or flight twenty four seven.
00:07:16
Another big one, doom scrolling and information overload.
00:07:19
These contribute to chronic stress as well because we're constantly being flooded with
00:07:24
negativity from the news.
00:07:25
Right?
00:07:26
When is the news ever positive?
00:07:27
When are they ever talking about good stuff?
00:07:30
And so a study in 2022 in psychosomatic medicine found that persistent digital stress,
00:07:37
which is basically excessive screen time, social media, twenty four seven connectivity,
00:07:42
disrupt sleep, elevates cortisol, and increases anxiety and depression risk.
00:07:48
Massive.
00:07:49
So what's the bottom line here?
00:07:50
Short term stress is normal and even beneficial for survival.
00:07:55
Chronic stress is destructive and can lead to a whole host of issues like we discussed, hormone
00:08:00
imbalances, inflammation, insulin resistance, and cardiovascular disease.
00:08:05
Your nervous system was not designed for this.
00:08:07
It wasn't designed to handle this constant digital stress, financial pressure, and poor
00:08:11
sleep on a daily basis.
00:08:14
So if you're feeling constantly overwhelmed or exhausted or burnt out, more than likely your
00:08:18
body is in a chronic stress state, but the good news is you can really rewire your stress
00:08:24
response and shift your body back into healing mode.
00:08:27
So we're gonna definitely talk about some more science backed solutions in this next segment.
00:08:35
Yeah.
00:08:35
I think that's, you know, a lot of that comes into the habit structure, but let's dig into
00:08:39
that a little bit segment two and how chronic illness or chronic stress leads to chronic
00:08:44
illness.
00:08:45
So we're gonna call this hormonal havoc.
00:08:49
So when stress becomes chronic cortisol, the body's primary stress hormone stays elevated
00:08:56
for longer than it should.
00:08:58
So this leads to a cascade of metabolic and hormonal imbalances.
00:09:02
This is a good way to get blood work done to really understand where your hormonal balances
00:09:07
are.
00:09:07
Right.
00:09:08
So that's something we offer, but weight gain and insulin resistance are really key to
00:09:13
triggers.
00:09:14
So cortisol triggers fat storage, especially in the abdominal area, as we talked about.
00:09:18
Right.
00:09:18
It increases glucose production, which over time makes cells less sensitive to insulin,
00:09:24
raising the risk of type two by diabetes.
00:09:26
That is something that's cascading America right now as type two diabetics.
00:09:31
Right?
00:09:32
So chronic stress can lead to cravings for sugar processed carbs, which open up your cab,
00:09:39
the cabinet.
00:09:40
And how many coffee processed carbs do we have in there?
00:09:42
Right.
00:09:43
Creating cycles of blood sugar spikes and crashes immediately.
00:09:46
How often do we have that throughout the day?
00:09:48
So, especially when we're sitting in a static state, a lot of times you'll get that, you'll
00:09:54
get that spike and then that crash.
00:09:57
So a study, a 2020 review and the endocrine reviews found that cortisol dysregulation is a
00:10:04
major driver of metabolic syndrome, linking to chronic stress, to obesity, insulin resistance,
00:10:11
a cardiovascular disease, something that we talk about as an ability.
00:10:15
And we'll talk about in future episodes is your ability to reduce that insulin resistance by,
00:10:22
resistance training.
00:10:23
So, that's something that's paramount, and, and utilizing and creating new habits.
00:10:31
Right?
00:10:31
So thyroid dysfunction is another thing that we want to talk about.
00:10:35
Why stress slows your metabolism.
00:10:37
So chronic stress reduces T3 and T4 production, slowing metabolism, the metabolism, and leading
00:10:44
into fatigue, weight gain and sluggishness.
00:10:49
So this is a way just to do a kind of a reprieve, sit down.
00:10:52
How often do you experience this?
00:10:54
Ask yourself that I think these are some good questions to ask.
00:10:57
Like, how often do I experience this throughout the day?
00:10:59
Fatigue and sluggishness?
00:11:00
Cause that ultimately may lead to your weight gain.
00:11:03
Right?
00:11:03
So high cortisol blocks, the conversion of the T four, the inactive thyroid thyroid hormone to
00:11:09
a C T three active thyroid hormone, leading to low energy, brain fog and poor digestion.
00:11:17
Stress also increases T three or our T three, which blocks normal thyroid production.
00:11:24
This again is something that you can get blood work done and you can really understand the
00:11:28
evolution of what that looks like.
00:11:30
So burnout and adrenal fatigue and why you feel exhausted, but wired at the same time.
00:11:35
So over time, chronic stress, exhausts, the adrenal glands leading to low cortisol output
00:11:41
often misdiagnosed as adrenal fatigue.
00:11:44
So the result you wake up tired, you feel wired at night and crash midday.
00:11:50
So symptoms include again, brain fog, dizziness, sugar cravings, and feeling
00:11:53
overwhelmed by small tasks.
00:11:53
So what does it look well by small tasks.
00:11:57
So what does that look like?
00:11:58
Gut health and immunity dress disrupts, gut bacteria and tributes to leaky gut.
00:12:05
So many people don't know that they potentially have leaky gut.
00:12:08
Right.
00:12:09
One of the big ways is you can actually check your stool.
00:12:12
So we can dig into that in the future episodes, but your gut and brain are in constant
00:12:17
communication through the gut brain access.
00:12:20
As, many people say that your gut is actually your first brain.
00:12:25
It's sending those signals to actually process things before you actually think, right?
00:12:30
Chronic stress throws this delicate balance off wreaking havoc on digestion and immune
00:12:36
function.
00:12:38
So gut dysbiosis and leaky gut and how stress weakens digestion.
00:12:43
Right?
00:12:44
So stress reduces gut motility, leading to bloating, constipation, and indigestion.
00:12:51
Right?
00:12:52
So chronic stress alters gut bacteria.
00:12:55
There's two forms of this.
00:12:57
You have healthy gut bacteria and bad gut bacteria, right?
00:13:00
Leading to dysbiosis and microbial imbalance and increased intestinal permeability, which is
00:13:07
leaky gut, leaky gut allows toxin, undigested food and bacteria to escape into the
00:13:13
bloodstream, triggering systematic inflammation.
00:13:18
So a study in 2019 and frontiers of microbiology found that stress included gut
00:13:24
dysbiosis is directly linked to increased intestinal permeability, setting the stage for
00:13:30
chronic inflammation and auto immune diseases.
00:13:33
Let's dig into this a little bit more in immune system suppression and why you get sick more
00:13:38
often.
00:13:39
We see this firsthand every day, right?
00:13:41
70% or more of your immune system resides in the gut.
00:13:45
Meaning stress weakens your body's first line of defense, chronic stress lowers secretary IDA
00:13:52
and antibody crucial for gut immunity, making you more prone to infections, stress can
00:14:00
trigger or worsen autoimmune condition like Hashimoto rheumatoid arthritis and psoriasis.
00:14:06
And one of the big things is now heart disease and inflammation.
00:14:11
So chronic stress doesn't affect weight and digestion.
00:14:13
It's a major driver of cardiovascular disease, high blood pressure and artery damage.
00:14:19
Those are some things that actually I looked at within my blood work and I had to, bring it
00:14:25
back home.
00:14:25
I had to look at those.
00:14:26
We get our blood work done roughly around every quarter, and I wanted to get the proper supple
00:14:31
supplements, maybe even change around, the way I exercise to promote lower blood pressure.
00:14:38
And so I don't have that artery jam at artery damage and that block up.
00:14:41
Right.
00:14:42
So cortisol raises blood pressure by increasing sodium retention and constricting the blood
00:14:48
vessels over time.
00:14:49
This constant strain weakens the arteries, increasing the risk of hypertension, stroke,
00:14:54
and even heart attacks.
00:14:56
So chronic inflammation, the root cause of cardiovascular cardiovascular disease stress
00:15:02
increases, pro inflammatory psychogen, cytokines, which contribute to plaque buildup
00:15:08
in the arteries.
00:15:10
This inflammation makes artery wall stiff and brittle reducing blood flows, blood flow, and
00:15:15
increasing the risk of heart disease.
00:15:17
Another study, in circulation found in 2018, the chronic stress is a significant risk factor
00:15:23
for hypertension, heart disease, stroke due to its role in elevated cortisol, increasing
00:15:28
inflammation and damaging blood vessels.
00:15:32
So the bottom line is chronic stress disrupts hormones, slows your metabolism, weakens the
00:15:38
immune systems and fuels heart disease over the long term.
00:15:42
If you're struggling with weight gain, digestive issues, brain fog, or constant
00:15:45
exhaustion, stress could be the hidden driver.
00:15:49
The good news is you can reverse the damage by regulating your body's central nervous system
00:15:54
and adopting stress reducing habits, which we'll get into future episodes.
00:15:59
In this next segment, we'll dive into practical science backed strategies to lower stress and
00:16:05
reclaim your health.
00:16:06
But first here's a quick word from one of our sponsors.
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Now back to the episode.
00:17:34
Alright.
00:17:34
Welcome back.
00:17:36
Now let's really get into some nuts and bolts here, and let's talk about what we call the
00:17:40
stress fix.
00:17:41
Right?
00:17:41
Here's some science back ways that we can lower stress, regulate our nervous system, and
00:17:46
ultimately avoid some of those pitfalls that we talked about earlier.
00:17:50
So, you know, chronic stress isn't really just a mindset issue.
00:17:53
It's a full body imbalance.
00:17:55
But the good news is we can rewire the nervous system to balance hormones, build stress
00:18:01
resilience with scientifically proven methods.
00:18:04
Now what do we what do we talk about with a nervous system reset?
00:18:08
So when stress is high, we're in this constant state of sympathetic overdrive.
00:18:12
Right?
00:18:12
Fight or flight is the dominant mode.
00:18:15
Now the key to reversing this is to activate the parasympathetic nervous system, the rest
00:18:19
and digest mode because your body can realistically only be in one at a time.
00:18:23
So it's gonna bounce back and forth, but it can never be in both states.
00:18:27
So we utilize things like breath work and HRV training.
00:18:31
So this is how you can instantly lower stress.
00:18:34
HRV, which is heart rate variability, is a key marker of stress resilience.
00:18:39
The higher your HRV means the better your nervous system regulation.
00:18:43
So things like box breathing, where you do a four four four four count.
00:18:48
Right?
00:18:48
You do a four second inhale, four second hold, four second exhale, four second hold, four
00:18:54
second inhale, and repeat.
00:18:56
That or the four seven eight breath technique where you're gonna inhale for four, hold for
00:19:01
seven, and exhale for eight.
00:19:03
These techniques are gonna increase your HRV, lower your cortisol, and calm the nervous
00:19:09
system, and they happen almost automatically.
00:19:11
So if you find yourself in a stress state where you feel your heart pumping, you feel your
00:19:15
body's kinda wired up, you can use these techniques to shift into parasympathetic tonia.
00:19:21
So slow deep breathing is gonna shift the vagus nerve into that parasympathetic mode, which is
00:19:25
gonna then reduce anxiety and also improve focus.
00:19:29
Some other hacks, some things that we definitely are proponents of, cold exposure and
00:19:34
sauna therapy.
00:19:35
So this is the concept of hormetic stress.
00:19:39
So cold exposure like ice baths and cold showers are gonna lower inflammation and teach
00:19:44
the nervous system how to handle stress better.
00:19:47
Because if you can handle your breath and maintain a calm state in a freezing cold ice
00:19:52
bath, then you can do it anywhere.
00:19:54
Right?
00:19:55
We talk about eating the worm, doing the hard thing.
00:19:57
So sauna therapy also boosts heat shock proteins, which are gonna reduce oxidative
00:20:03
stress and support your body's detoxification pathways.
00:20:07
A study in the journal of internal medicine found that frequent sauna use lowered the risk
00:20:13
of cardiovascular disease and all cause mortality by forty percent likely due to its
00:20:18
ability to regulate stress hormones.
00:20:21
So here's a quick takeaway from that.
00:20:22
Just five minutes of breath work, cold therapy, or sauna use per day can help shift your body
00:20:28
into a calm and balanced state.
00:20:30
Now how do we incorporate blood sugar balance and nutrition to manage stress?
00:20:35
So what you eat directly impacts your stress response.
00:20:39
Blood sugar spikes and crashes are gonna make stress worse, while the right nutrients can
00:20:43
actually support cortisol balance and nervous system health.
00:20:47
So how do we do that?
00:20:48
Something we preach all the time.
00:20:50
Stabilize blood sugar with protein, healthy fats, and fiber.
00:20:54
Protein from grass fed meat, wild caught fish, and eggs is gonna support neurotransmitter
00:21:00
function and keep your blood sugar levels stable.
00:21:03
Healthy fats like avocados, olive oil, and omega threes are gonna reduce inflammation and
00:21:09
those those cortisol spikes.
00:21:11
And then fiber from things like chia seeds, flax seeds, cruciferous vegetables, these are
00:21:16
gonna slow the glucose absorption, preventing crashes and those spikes highs and lows.
00:21:21
So then some other really cool things we can we can add in there.
00:21:24
Right?
00:21:25
These are not just daily dietary things.
00:21:26
These are more like enhancers or supplements.
00:21:28
Right?
00:21:29
Adaptogens, which are natural cortisol regulators.
00:21:32
So the cool thing about adaptogens, herbs, and different kind of, things that we can use is
00:21:38
that they are gonna balance you.
00:21:39
If your blood pressure is high, they're gonna lower it.
00:21:42
If your blood pressure is low, they're gonna elevate it.
00:21:44
They're gonna help you find equilibrium.
00:21:46
Your body can never really overdo it.
00:21:48
So really good options are things like ashwagandha, which has been shown to lower
00:21:52
cortisol by up to 30% and improve sleep quality.
00:21:55
This was verified in a journal of clinical sleep medicine.
00:21:59
Rhodiola rosea supports adrenal function, reduces fatigue from chronic stress.
00:22:04
Holy basil and ginseng are fabulous herbs to help regulate the hypo hypothalamic pituitary
00:22:10
adrenal axis, which is basically the axis that controls cortisol output.
00:22:16
Other really great nutrients are magnesium and b vitamins.
00:22:19
These are anti stress nutrients.
00:22:21
Magnesium can be found in dark chocolate, leafy greens, pumpkin seeds, or supplementation, and
00:22:26
it plays a key role in relaxing the nervous system, reducing cortisol and anxiety.
00:22:31
And then b vitamins, especially b six and twelve, are gonna support healthy energy
00:22:36
production and reduce stress related brain fog.
00:22:40
So a study in 2020 in the journal nutrients found that magnesium deficiency is actually
00:22:45
linked to higher cortisol levels, increased anxiety, and poor sleep.
00:22:50
So takeaway here, eating for stress resilience means prioritizing whole nutrient dense foods
00:22:56
and key supplements to keep cortisol in check.
00:22:59
Yeah.
00:22:59
And then, we want to talk about sleep recovery, obviously with that supplementation, without
00:23:05
quality sleep, cortisol stays high, the brain stays inflamed and the body can't repair
00:23:09
itself.
00:23:11
Most people underestimate how much poor sleep fuels stress and chronic illness, blue light
00:23:18
and late night stress connection.
00:23:20
You're in front of a screen.
00:23:21
A lot of people have blue, blue light glasses, that deflect, some of the, some of the reds and
00:23:28
greens, that would inhibit your sleep.
00:23:30
So you want to think about those things.
00:23:32
Blue light from screens, blocks, melatonin, making it harder to sleep, fall asleep and
00:23:37
keeping cortisol elevated at night.
00:23:41
Doom, scrolling emails and light network, keep the brain in fight or flight mode, making sleep
00:23:47
nearly impossible caffeine after 2PM.
00:23:50
Can delay melatonin production by several hours leading to restless sleep.
00:23:54
Another thing people don't get outside in the morning, right?
00:23:57
That's where our body is absorbing vitamin D indirect sunlight exposure are other good ways,
00:24:04
to build up your melatonin supply to prepare your body for the night's sleep.
00:24:07
So it happens earlier in the day and at night, but the power of consistent sleep schedules and
00:24:12
morning sunlight.
00:24:13
So going to bed and waking up at the same time every day.
00:24:16
Yes.
00:24:16
Even weekends keep cortisol and melatonin balanced.
00:24:21
Get sunlight in the morning before 10AM sets your circadian rhythm, helping your body
00:24:26
naturally lower cortisol at night, a dark, cool bedroom, 65 degrees and avoiding screens sixty
00:24:33
minutes before bedtime, improve deep quality sleep.
00:24:37
A study in a 2020 review and the sleep medicine review found that the lack of sleep leads to
00:24:42
increased cortisol, higher inflammation, and slower recovery from stress.
00:24:46
So prioritizing sleep hygiene and daily sunlight exposure to regulate cortisol and
00:24:51
build stress resilience along with supplementation.
00:24:55
So the final thoughts here, fixing stress at the root chronic stress doesn't have to control
00:25:00
your health.
00:25:01
Your central nervous system is adaptable.
00:25:03
It's all within our habits.
00:25:05
The best stress fixes daily breath work, cold exposure.
00:25:10
I love the idea of cold showers, just getting in there for thirty seconds to a minute before
00:25:15
you warm up your body, central nervous system movement, whole foods, adaptogens, and quality
00:25:20
sleep.
00:25:20
So things that we four mentioned earlier, when you manage stress, you improve everything, your
00:25:25
metabolism, digestion, hormones, and your overall longevity.
00:25:29
Yeah.
00:25:30
So
00:25:30
chronic stress, isn't just mental.
00:25:33
It's a physical wrecking ball that destroys hormones, gut health and longevity.
00:25:38
So small daily habits can reset your stress response and protect chronic stress, protect
00:25:47
your body against chronic illness.
00:25:49
So taking action here, prioritize your health, stabilize your blood sugar and practice central
00:25:56
nervous system recovery based on things we said.
00:25:58
So this episode helped you in any way, share it with someone who you know needs to hear it.
00:26:06
And always like, subscribe, and leave a review so we can keep bringing you real science backed
00:26:10
health confidence.
00:26:12
That's good stuff, man.
00:26:13
And, again, these are all things that are habits that we can integrate in a daily basis.
00:26:17
Simple things like the breath work, moving our body, the adaptogens, the micronutrients.
00:26:22
And we do this within our clinics as well.
00:26:25
So if you need help, if this is overwhelming to you and you're like, where do I start?
00:26:29
What do I do?
00:26:30
Reach out.
00:26:30
We would love to provide you with some some more information and practical ways that we can
00:26:35
help you take the next step to obviously get ahead of that stress, destress your body, and
00:26:40
get on, on a path of optimal health.
00:26:43
So if you have pressing questions, you can send them to ask at alessi f x health dot com, and
00:26:50
we will answer them on an upcoming episode.
00:26:52
As always, we wanna thank you for joining us on this episode of Health Decoded.
00:26:57
I'm doctor Lessie with my boy, Matt Tack.
00:27:01
And as always, stay curious, stay empowered, and remember your health is in your hands.
00:27:07
Thank you for tuning in to Health Decoded, where we break down the truth about all things
00:27:12
health and empower you to take charge of your well-being.
00:27:15
If you found value in today's episode, please subscribe, leave a review, and share it with
00:27:20
someone who needs to hear this.
00:27:22
For more resources and personalized support, visit us at Alessifunctionalhealth.com and sign
00:27:28
up for our newsletter.
00:27:30
To hear your questions answered live on the show, send them to ask@alesifxhealth.com.
00:27:36
That's ask@alessifxhealth.com.
00:27:41
Until next time.
00:27:42
Stay curious, stay empowered, and remember, your health is in your hands.