The School of Doza Podcast

NURSE DOZA
  • 4.8 (88)
  • Health & Fitness
  • Weekly

Nurse Doza’s Podcast comes to life in a very interactive way. Sure you can listen to the podcast, but this is just the beginning of your education in health. Every week, Nurse Doza dives into new health subjects and encourages you to submit your questions to be answered on the podcast, newsletter, YouTube, LinkedIn, and every other way that you like to take in educational media.

  1. 2d ago

    Recovery Beyond Diet & Training: Sleep, HRV & Overnight Oxygen (Hume Series, Part 3)

    Hume Health makes health-tracking gadgets with a free app and a 10-year warranty. In this episode, Nurse Doza shows how he uses the Hume Band to look at sleep, HRV, and overnight oxygen together. It gives him a fuller picture of how his body responds to daily life, not just to workouts. 👉 Shop Hume Health: https://humehealth.com Code NURSEDOZA for 20% off. Hume is a wellness-tracking device and is not intended to diagnose, treat, cure, or prevent any disease. Talk with your healthcare provider about any readings that concern you. 🎁 HUME GIVEAWAY (INSTAGRAM) In partnership with Hume Health, one winner gets their choice of a Hume Pod 1 or a Hume Band 2.0. How to enter (about 10 seconds): Follow Hume on Instagram: @humehealth Comment HUME on the giveaway video on Nurse Doza's Instagram: https://www.instagram.com/nursedoza/ Open: Thursday, October 29, 2026 through Thursday, November 5, 2026 at 11:59 pm CT. One winner, chosen at random. No purchase necessary. A purchase, including through the Hume link above, does not improve your chances of winning. Open to legal residents of the US, UK, and Canada who are 18+ (or the age of majority where they live). Void where prohibited. Canadian winners must correctly answer a skill-testing question. Entry is on Instagram only; full official rules are in the Instagram caption. This giveaway is not sponsored, endorsed, or administered by, or associated with, Instagram or Meta. JOIN THE SCHOOL Making sense of your own data is easier with support. Inside the School of Doza, members work through topics like sleep, stress, and recovery together, and every Wednesday at 1 PM Central there's a live group consult where you can bring your questions. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here 5 KEY TAKEAWAYS What happens outside the gym and kitchen matters. You can eat well and train hard and still feel stuck. Sleep, stress, and recovery are often the missing piece. Look at sleep quality, not just hours. Depth of sleep and the number of times you wake up add context that total hours can't. A rough night with little ones in the house is useful data, because it helps you adjust. HRV is a personal trend, not a competition. HRV reflects how your nervous system is responding to stress and recovery. Generally, higher readings may point to better recovery and lower ones to accumulating stress. The key is to compare yourself to your own baseline, not someone else's. Overnight oxygen is worth a look, and a provider is worth a call. Oxygen saturation typically sits in the mid-90s to 100% in healthy adults. If your readings keep dipping at night, don't self-diagnose. Bring the data to your provider. Treat beta features as trends. The Hume app's blood pressure feature is still in beta, so Nurse Doza uses it to watch direction over time and doesn't base decisions on it. Together, these metrics show how your body is handling your whole life, not just your workouts. RESOURCES Based on peer-reviewed literature: Sleep & recovery – Review of how sleep affects physical performance, recovery, injury risk, and mental health. Clocks & Sleep, 2023. https://pmc.ncbi.nlm.nih.gov/articles/PMC9960533/ Stress & HRV – Meta-analysis and review of the relationship between stress and heart rate variability. Psychiatry Investigation, 2018. https://pubmed.ncbi.nlm.nih.gov/29486547/ HRV monitoring – Narrative review of how HRV is selected and applied for monitoring in sport and exercise. https://pmc.ncbi.nlm.nih.gov/articles/PMC13510882/ Overnight pulse oximetry – Overview of how overnight oximetry is interpreted. https://pmc.ncbi.nlm.nih.gov/articles/PMC5886424 Wearable sleep tracking – Meta-analysis comparing consumer wrist-worn sleep trackers to polysomnography. https://pmc.ncbi.nlm.nih.gov/articles/PMC11874098/ 🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  2. 5d ago

    5 Signs Your Liver is Screaming for Help

    Wondering about the signs your liver needs help? Nurse Doza breaks down five everyday cues - low energy, stubborn weight, blood sugar swings, trouble focusing, and restless sleep - and explains how your liver, gut, and fat cells work together. Plus simple lifestyle habits and ways to support your liver, even if you don't think you need extra help. Featured Product Your liver handles a lot every day, and what you eat, drink, and take all pass through it. Liver Boost by MSW Nutrition is a 16-ingredient formula designed to support your liver's natural phase I and phase II detoxification pathways.* 👉 Get Liver Boost here: https://mswnutrition.com/products/liver-boost Join the School If this episode sounded like your week - tired by mid-afternoon, stuck on the scale, riding blood sugar highs and lows, or not sleeping well - and nobody has walked you through how the liver ties it together, you're not alone. That conversation rarely fits into a 15-minute appointment. Inside the School of Doza, it's the conversation we're having every week. All-Access gets you every self-paced course in School of Doza, live Tuesday classes, and a weekly live Ask Me Anything with Nurse Doza that runs like a group consult - labs, nutrition, supplements, what you're noticing in your own body. You bring the question, Nurse Doza answers it directly, live. The AMA is live only, so you have to be in the room. Every course. Plus Nurse Doza, every week. $35 a month, cancel anytime. 👉 See All-Access: https://community.schoolofdoza.com 5 Key Takeaways Feeling sluggish all day can be a cue to look at your liver. Nurse Doza explains that the liver processes everything you eat, drink, and take, so how you eat and sleep shows up in your energy. Stubborn weight and your liver are connected. Fat tissue behaves like an organ that sends hormone-like signals, and a liver that is supported helps your body manage inflammation and metabolism. Blood sugar swings matter. If you crash a few hours after meals or cannot go long between meals, it is worth looking at how your body handles insulin, and how your meals are built. Focus and mood start in the gut. Much of your serotonin and dopamine activity is tied to the digestive tract, so supporting your gut and liver supports how you feel and focus. Sleep and your liver go hand in hand. Nurse Doza walks through why consistent, adequate sleep is one of the simplest ways to support your liver, and why lifestyle beats excuses every time. Important: These five signs are general cues, not a diagnosis. Fatty liver in particular often has few or no symptoms, so ask your healthcare provider about testing if you are concerned. Timestamps 00:00 START – Welcome and episode overview 02:28 – Sign 1: Feeling sluggish and tired 11:29 – Sign 2: Gaining weight and stubborn belly fat 16:21 – Your fat cells are an organ: hormone-like signals and metabolism 18:20 – GLP-1 medications, insulin resistance, and inflammation 20:08 – Sign 3: Blood sugar swings and constant hunger 24:27 – Sign 4: Trouble focusing and low mood 26:52 – Supporting focus: why your gut matters for dopamine 29:18 – Sign 5: Sleep and your liver 29:39 – Lifestyle, wrap-up, and how to get started Resources NIDDK: Nonalcoholic Fatty Liver Disease (NAFLD) & NASH: https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash Short sleep duration and risk of NAFLD, meta-analysis — 2016: https://repository.li.mahidol.ac.th/handle/123456789/41057 Sleep duration and risk of fatty liver disease, meta-analysis — 2016: https://pmc.ncbi.nlm.nih.gov/articles/PMC4994071 Sleep duration, sleep quality, and NAFLD development, cohort study: https://pmc.ncbi.nlm.nih.gov/articles/PMC8528229 Liver Boost by MSW Nutrition: https://mswnutrition.com/products/liver-boost Start your free trial: https://community.schoolofdoza.com/c/start-here Connect with Nurse Doza 🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  3. Oct 22

    Visceral Fat, Your Liver & Your Blood Sugar: How It All Connects (Hume Pod, Part 2)

    Picking up from last episode on visceral fat, Nurse Doza connects the dots to the liver and blood sugar: fat built up around the organs is associated with fatty liver and less insulin responsiveness, often with no symptoms for years. He explains why labs are a snapshot while a daily trend line fills the gaps, what metabolic age can show, and his homework: set recent labs next to your pod numbers and bring questions to your provider. Next up: sleep, then stress and your heart. FEATURED PARTNER Hume Health makes the Hume Pod and companion app that Nurse Doza uses for a daily body-composition trend line between lab draws. In this episode he is clear about its role: it does not measure blood sugar and it does not diagnose anything. Labs and a provider do that. The pod is the "movie" between lab "snapshots," and one number he watches closely is metabolic age, which pulls body composition together to show how metabolism is tracking compared to actual age. His own reading was 44 when he started and has recently been 40, which he describes as feedback rather than a trophy. 👉 Get the Hume Pod, 20% off with code NURSEDOZA: https://humehealth.com/ Readings from at-home devices are estimates and aren't intended to diagnose, treat, cure, or prevent any disease. Affiliate disclosure: School of Doza earns a commission when you use this code. JOIN THE SCHOOL Bring your labs and your questions. Inside the School of Doza, every Wednesday at 1 PM Central there's a live group consult with Nurse Doza, a good place to ask how your numbers fit together. Start with a free trial and see whether it's a fit. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here 5 KEY TAKEAWAYS Visceral fat doesn't just sit there. The fat around your organs is metabolically active, and research associates it with fat accumulating in the liver and with a body that's less responsive to insulin, which makes blood sugar harder to manage. Fatty liver and insulin resistance are often quiet. Many people feel completely fine for years, which is why lab work and a provider's guidance matter even when nothing feels off. Labs are a snapshot; a trend line is the movie. A lab draw tells you where you were on one day. Between draws, a daily trend in body composition can show direction, as long as you treat it as context and not as a diagnosis. Know what the tool can and can't do. The Hume Pod does not measure blood sugar and does not diagnose. At-home body composition readings are estimates, and research comparing impedance-based visceral fat estimates with CT imaging has found limited agreement, so trend matters more than any single number. Metabolic age is feedback, not a trophy. It combines body composition into one number compared with actual age. Nurse Doza's moved from 44 to 40; his homework is to put recent labs next to pod numbers, see whether visceral fat and metabolic age are moving in the right direction, and if not, take that to your provider. RESOURCES Based on peer-reviewed literature: Visceral fat & insulin resistance – Zhang M, Hu T, Zhang S, Zhou L. Associations of Different Adipose Tissue Depots with Insulin Resistance: A Systematic Review and Meta-analysis of Observational Studies. Scientific Reports, 2015. https://www.nature.com/articles/srep18495 Visceral fat & fatty liver – Schäffler A, Schölmerich J, Büchler C. Mechanisms of Disease: adipocytokines and visceral adipose tissue—emerging role in nonalcoholic fatty liver disease. Nature Clinical Practice Gastroenterology & Hepatology, 2005. https://www.nature.com/articles/ncpgasthep0186 Liver fat & insulin resistance elsewhere in the body – Meex RCR, Watt MJ. Hepatokines: linking nonalcoholic fatty liver disease and insulin resistance. Nature Reviews Endocrinology, 2017. https://www.nature.com/articles/nrendo.2017.56 Liver lipids & hepatic insulin resistance – Perry RJ, Samuel VT, Petersen KF, Shulman GI. The role of hepatic lipids in hepatic insulin resistance and type 2 diabetes. Nature, 2014. https://www.nature.com/articles/nature13478 Limits of at-home impedance estimates – Lu H-K, Chen Y-Y, Yeh C, et al. Discrepancies between leg-to-leg bioelectrical impedance analysis and computerized tomography in abdominal visceral fat measurement. Scientific Reports, 2017. https://www.nature.com/articles/s41598-017-08991-y Also useful (not peer-reviewed): NIDDK, Symptoms & Causes of NAFLD & NASH, which notes the condition often has few or no symptoms. https://www.niddk.nih.gov/health-information/liver-disease/nafld-nash/symptoms-causes 🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  4. Oct 19

    What GLP-1s Don't Do for Your Body (And How to Support It)

    This episode covers what GLP-1s don't do for your body — and how to support the parts they leave to you. Nurse Doza walks through five areas the medication was never designed to handle: muscle, liver, gut, bone, and sleep. You'll learn why resistance training matters more once you start, how your gut makes GLP-1 on its own, the dopamine and "food noise" connection, and which nutrients support the work the injection can't do. Featured Product Gut (Digestive Health) by MSW Nutrition — $104 L-glutamine is the most abundant amino acid in your body, and your gut lining relies on it. Gut is single-ingredient L-glutamine — no fillers, no proprietary blend — formulated to support intestinal barrier integrity, healthy digestion, and your body's own glutathione production. When you're eating a lot less food overall, getting what your body needs takes more intention. Mix it in plain water on an empty stomach, first thing in the morning. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. If you take any medication, talk with your provider before adding a new supplement. 👉 Get Gut here: https://mswnutrition.com/products/gut Join the School If you're on a GLP-1 and nobody has walked you through the muscle, liver, and gut side of it, you're not alone — that conversation rarely fits into a 15-minute appointment. Inside the School of Doza, it's the conversation we're having every week. Every Wednesday we host a live Ask Me Anything that runs like a group consult — labs, protein targets, supplements, what you're noticing on your medication. You bring the question, Nurse Doza answers it directly, live. These are live-only sessions, so you have to be in the room. Every course. Plus Nurse Doza, every week. All-Access gets you every self-paced course in School of Doza, live Tuesday classes, and weekly AMAs with Nurse Doza. $35 a month, cancel anytime. 👉 See All-Access: https://community.schoolofdoza.com 5 Key Takeaways A GLP-1 changes your appetite — it does not build muscle. Weight coming off includes muscle mass and bone density, which is why resistance training matters more once you start, not less. Research links GLP-1 receptor agonists to reduced visceral and liver fat, but your liver still needs nutrients — B9, B12, B6, magnesium, selenium — to do its actual work. The medication does not supply those. Your gut makes GLP-1 on its own. Gut enteroendocrine cells produce it after a meal, so gut health and your natural GLP-1 production are the same conversation. "Food noise" has a dopamine component. Your gut, brain, and adrenal glands all make dopamine, and research describes dopamine acting as an anti-incretin — meaning dopamine and GLP-1 move in opposite directions. Bones and sleep are the two areas nobody mentions. Weight-bearing exercise plus vitamin D3 and K2 support bone density, and poor sleep works directly against glucose control and appetite regulation. Timestamps 00:00 START – Welcome and episode overview 02:09 – Class is in session: the three areas, and the bigger picture 02:50 – Area one: your muscle, and why resistance training beats cardio 04:35 – Muscle as an organ, and what fatty muscle looks like on a CT scan 06:57 – Simple resistance work anyone can start at home 08:05 – Area two: your liver, visceral fat, and insulin sensitivity 09:25 – Why the liver still needs nutrients in order to function 11:51 – MTHFR, B9, and glutathione production 13:35 – Area three: your gut is where GLP-1 is made 16:15 – The insulin analogy, and how to actually fix the gut 18:40 – Glutamine, the gut powder, and what the research shows 21:08 – Leaky gut, tight junctions, and berberine 23:29 – Dopamine, food noise, and the anti-incretin effect 32:39 – Bones: fracture risk, vitamin D3 and K2 34:56 – Sleep, glucose, and appetite Resources GLP-1 receptor agonists and visceral/liver fat (PLOS ONE, 2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC10449217/ GLP-1 receptor agonists in non-alcoholic fatty liver disease (IJMS, 2023): https://pmc.ncbi.nlm.nih.gov/articles/PMC9865319/ Role of folate in liver diseases (Nutrients, 2024): https://pmc.ncbi.nlm.nih.gov/articles/PMC11206401/ Glutamine supplementation and metabolic variables in diabetes (Nutrition & Metabolism, 2020): https://pmc.ncbi.nlm.nih.gov/articles/PMC7517657/ Circulating dopamine, dietary glucose, and GLP-1 action in white adipose tissue (IJMS, 2023): https://www.mdpi.com/1422-0067/24/3/2464 Acute sleep deprivation and the GLP-1 response (Nutrition & Diabetes, 2013): https://pmc.ncbi.nlm.nih.gov/articles/PMC3697408/ Sleep and GLP-1 in patients with abnormal glucose tolerance (Journal of Sleep Research, 2017): https://onlinelibrary.wiley.com/doi/full/10.1111/jsr.12552 Gut (Digestive Health) — MSW Nutrition: https://mswnutrition.com/products/gut Berberine Plus (Weight Management) — MSW Nutrition: https://mswnutrition.com/products/berberine-plus Liver Boost (Detox) — MSW Nutrition: https://mswnutrition.com/products/liver-boost Watch this episode on YouTube: https://youtu.be/_nf6axyr5lk Connect with Nurse Doza 🔗 Connect with Nurse Doza: See All-Access — $35/month, cancel anytime: https://community.schoolofdoza.com YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  5. Oct 15

    Beyond the Scale: What Your Body Composition Is Really Telling You (Hume Pod, Part 1)

    In this School of Doza episode, Nurse Doza kicks off a new series on the health numbers that matter more than the scale. Using the Hume Pod and app, he explains how body composition (body fat percentage, skeletal muscle mass, and visceral fat) tells a fuller story than weight alone, why two people at the same weight can differ, and a simple morning weigh-in habit that tracks trends, not daily swings. Next up: how these numbers connect to your liver and blood sugar. FEATURED PARTNER Hume Health makes the Hume Pod and companion app Nurse Doza uses in this series to look beyond body weight. Stepping on the pod shows body fat percentage, skeletal muscle mass, and visceral fat, and the app displays where you are alongside reference ranges so you're not guessing. Hume Health also backs its devices with a 10-year warranty. 👉 Shop Hume Health: https://humehealth.com Use code NURSEDOZA for 20% off. Disclosure: Hume Health provided the device featured in this series, and School of Doza earns a commission when you use the code NURSEDOZA. Only products Nurse Doza personally uses are featured. Body composition readings from at-home devices are estimates and are not intended to diagnose, treat, cure, or prevent any disease. Talk with your healthcare provider about your results. JOIN THE SCHOOL Making sense of your numbers is easier with support. Inside the School of Doza, members learn alongside others working on the same goals, and every Wednesday at 1 PM Central there's a live group consult where you can bring your questions about labs, nutrition, supplements, and lifestyle. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here 5 KEY TAKEAWAYS Weight is just one number. The scale can't show what your weight is made of, and two people at the same weight can have very different body compositions. Body composition adds the missing detail. Beyond weight, the Hume Pod reports body fat percentage, skeletal muscle mass, and visceral fat, giving a more complete picture of where you stand. Visceral fat is the one you can't see. It sits deep in the abdomen around the organs, is associated with insulin resistance and fatty liver, and can be present even in people who look lean. Trends beat daily numbers. Nurse Doza suggests weighing in the same way, at the same time each morning, then watching the trend in muscle and visceral fat rather than fixating on the weight itself. This is Part 1 of a series. Up next, he connects these numbers to liver health and blood sugar. RESOURCES Based on peer-reviewed literature: Normal BMI, high body fat – Systematic review and meta-analysis of "normal weight obesity" (normal BMI with high body fat) and cardiometabolic risk factors. Frontiers in Endocrinology, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC8987277/ Visceral fat & insulin resistance – Review of how visceral adipose tissue accumulation and liver fat relate to impaired insulin signaling. Current Opinion in Endocrinology, Diabetes and Obesity, 2012. https://pmc.ncbi.nlm.nih.gov/articles/PMC4038351/ Visceral fat, liver fat & insulin sensitivity – Study of visceral and subcutaneous fat, intrahepatic lipid, and muscle microvascular function as independent contributors to obesity-associated insulin resistance. JCI Insight, 2017. https://pmc.ncbi.nlm.nih.gov/articles/PMC5499371/ Muscle mass & insulin resistance – Prospective study linking greater thigh muscle area with lower future insulin resistance. Diabetes & Metabolism Journal, 2018. https://pmc.ncbi.nlm.nih.gov/articles/PMC6300439/ At-home body composition devices: estimates, not diagnoses – Comparison of bioelectrical impedance (BIA) visceral fat estimates with quantitative CT, showing moderate agreement. Scientific Reports, 2021. https://pmc.ncbi.nlm.nih.gov/articles/PMC8154961/ 🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  6. Oct 12

    Your Liver Is Trying to Burn Belly Fat. Here's What's Getting in the Way.

    Fatty liver and belly fat tend to show up together, and this episode makes the case that it isn't a coincidence. Your liver is one of the main places your body decides whether fat gets stored, moved, or burned for fuel. Nurse Doza walks through six things that get in the liver's way — insulin resistance, too little brown fat, gut damage, eating when you're not hungry, poor methylation, and shallow sleep — and what the research says about each one. FEATURED PRODUCT Liver Boost (Detox) — $111 Sixteen ingredients in a single capsule — milk thistle, NAC, alpha-lipoic acid, turmeric, broccoli seed extract, green tea extract, selenium — formulated to support phase I and phase II liver detoxification and your body's own glutathione production.* This whole episode is about clearing the path for the organ doing the work. Liver Boost is support for that organ while you change the sleep, the food, and the fasting window. One to two capsules a day. Through October 31: buy 2, get 1 free — 3 bottles for $222, roughly a six-month supply. No code needed; the discount applies at checkout. 👉 Get Liver Boost here: https://liverboost.mswnutrition.com *These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Individual results vary; this is education, not medical advice. JOIN THE SCHOOL OF DOZA If this episode left you looking at a lab report that never had fasting insulin or leptin on it, that gap is exactly what the School of Doza was built for. Same for the belly fat that hasn't moved in a year of doing everything right. Every Wednesday there's a live Ask Me Anything that runs like a group consult — labs, nutrition, supplements, liver questions, belly fat questions. You bring it, Nurse Doza answers it directly. It's live only and never recorded, so being in the room is the whole point. Inside you will also find the courses referenced in this episode — fasting, the liver, MTHFR, and sleep — plus the community working through the same things you are. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here 5 KEY TAKEAWAYS Insulin resistance usually shows up before the weight does. Research associates fatty liver with higher insulin resistance, and the early liver changes often appear ahead of obesity — which is part of why "eat less, move more" stalls out for so many people. Fat tissue behaves like an organ, not a storage closet. Inflamed white fat around the middle loses some of its ability to help regulate insulin, and cold exposure is associated with more brown fat activity and better clearance of circulating glucose and triglycerides. The gut tends to struggle first. Dysbiosis and a compromised gut lining are linked to liver fat and inflammation, and your gut microbiome is part of your own GLP-1 production — which is rarely part of the conversation. Leptin is insulin's shadow. It rises when you eat, it tracks with how much body fat you carry, and leptin resistance is why people end up eating on schedule instead of on hunger. Neither leptin nor fasting insulin is on a standard panel. Methylation and deep sleep are the two clearance pathways nobody checks. MTHFR variants are associated with higher fatty liver risk, and short sleep duration is associated with fatty liver — so the overnight hours matter as much as the plate. TIMESTAMPS 00:00 START – Welcome and episode overview 02:54 – #1 Insulin resistance 05:59 – Fasting to lower insulin 07:14 – Diet, simple carbs, and berberine 08:44 – #2 Not enough brown fat 11:35 – Cold exposure and thermogenesis 14:03 – #3 Gut issues and your own GLP-1 16:33 – Leaky gut, dysbiosis, and testing 18:58 – The inflammation cascade: IL-6 and hs-CRP 22:02 – #4 Eating when you're not hungry 23:25 – Leptin resistance and the missed signal 25:52 – Fasting insulin and leptin on labs 28:28 – #5 Poor methylation and MTHFR 33:21 – #6 Deep sleep 38:07 – Liver Boost and the October offer RESOURCES Links are printed as visible text — YouTube strips hyperlinks from descriptions. Non-alcoholic fatty liver disease and insulin resistance — https://pmc.ncbi.nlm.nih.gov/articles/PMC10638269/ Brown adipose tissue, cold exposure and hepatic fat (Cell Reports Medicine) — https://www.cell.com/cell-reports-medicine/fulltext/S2666-3791(21)00255-X Role of Leptin in Non-Alcoholic Fatty Liver Disease (Biomedicines, 2021) — https://pmc.ncbi.nlm.nih.gov/articles/PMC8301314/ Leptin secretion and body energy stores (Metabolism) — https://www.sciencedirect.com/science/article/abs/pii/S0026049514003060 Gut microbiome and NAFLD: impact and therapeutic potential (Frontiers in Microbiology, 2024) — https://pmc.ncbi.nlm.nih.gov/articles/PMC11632136/ MTHFR C677T and A1298C polymorphisms and NAFLD risk (PLOS ONE) — https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154337 MTHFR variants and non-alcoholic steatohepatitis — https://pmc.ncbi.nlm.nih.gov/articles/PMC2797657/ Liver detoxification and endogenous antioxidants — https://pmc.ncbi.nlm.nih.gov/articles/PMC10181083/ Short sleep duration and non-alcoholic fatty liver disease — https://pmc.ncbi.nlm.nih.gov/articles/PMC11729180/ Liver Boost by MSW Nutrition — https://mswnutrition.com/products/liver-boost School of Doza — free trial — https://community.schoolofdoza.com/c/start-here CONNECT 🔗 Connect with Nurse Doza: JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  7. Oct 5

    Strong Over Skinny: Why Muscle Matters More After 40

    Muscle after 40 is the thing women are told to ignore, and it is the one that changes everything. Nurse Doza breaks down why skeletal muscle is an organ, how it makes its own estrogen, why insulin resistance shows up in muscle first, and how much protein menopause actually calls for. Plus the amino acid most women have never been told about. Featured Product Liver Boost (Detox) by MSW Nutrition — a comprehensive formula designed to support phase I and phase II liver detoxification of environmental toxins.* Estrogen doesn't simply disappear once it has done its job: it gets conjugated in the liver and cleared through bile. This episode is about the estrogen your muscles make, and the liver is the organ standing at the end of that pathway — the same organ Nurse Doza points back to when he talks about glycogen, fatty liver, and hormones in your forties. October only: buy 2, get 1 free — 3 bottles for $222, a six-month supply. No code needed; the discount applies at checkout. 👉 Get Liver Boost here: https://liverboost.mswnutrition.com Also mentioned in this episode — Gut (Digestive Health), the L-glutamine powder Nurse Doza takes at 8 grams each morning, 4 grams per scoop, nothing else added. 👉 Get Gut here: https://mswnutrition.com/products/gut These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Join the School of Doza If this episode named something you have been living with — aches that got written off as aging, a scale that will not move no matter how little you eat, hormone advice that contradicts itself every time you ask — the School is where those questions get answered directly instead of in a comment thread. Every Wednesday at 1pm Central there is a live Ask Me Anything that runs like a group consult. Labs, nutrition, supplements, what is actually going on in your body. You bring the question, Nurse Doza answers it in the room. These are live sessions, not recordings — you have to be there. The Liver Course is running right now, class plus Q&A every Tuesday, wrapping October 13 with Building Your Liver Protocol. September 29 is The Gut Liver Loop, which connects straight to the gut and muscle conversation in this episode. Your first 7 days are free, so you can sit in on an AMA or a class and decide for yourself. 👉 Start your free trial: https://community.schoolofdoza.com/c/start-here 5 Key Takeaways Your muscles are an organ, not just tissue. Skeletal muscle is a collection of muscle, connective, nervous and vascular tissue working together, and it releases signaling molecules of its own. Treating it as decoration misses what it actually does for posture, structure, and metabolism. Skeletal muscle makes its own estrogen. Beyond the ovaries, muscle carries the enzymes to produce what researchers call myogenic estrogen. Exercise appears to support that local production, which in turn supports muscle mass, function, metabolism, and repair — a loop that matters most for women after menopause. Menopause raises the protein bar. The general recommendation is 1.0 to 1.2 grams of protein per kilogram of body weight per day. At 150 pounds that is roughly 68 to 81 grams daily, which is four to five eggs in the morning and something comparable at every other meal. Insulin resistance shows up in muscle first. Skeletal muscle is where most insulin-driven glucose uptake happens, so it is also where impaired glucose handling appears earliest — often years before anything shows on a routine panel. As estrogen falls, insulin sensitivity tends to fall with it, which is part of why weight becomes harder to manage in the forties. Toning versus bulking is a programming decision. Moderate weight, 8 to 12 reps, 2 to 3 sets, bodyweight and banded work mixed in — that builds strength and shape without the volume and intensity that drive maximum size. Bulk is something you train for on purpose, not something that happens by accident. Timestamps 00:00 START – Welcome and episode overview 01:45 – What is happening inside the School of Doza 03:00 – #1: Your muscles are an organ, not just tissue 04:39 – #2: Your muscles need estrogen 05:20 – Myogenic estrogen: made in skeletal muscle 07:01 – Atrophy, aches, and estrogen receptors 08:10 – Protein in menopause: the actual number 08:50 – The protein math: 68 to 81 grams a day 11:16 – When protein is simply too much food 13:40 – L-glutamine, and four grams per scoop 14:35 – #3: Insulin, the most anabolic hormone you make 15:48 – Estrogen, insulin, and the ovaries 18:12 – Glycogen, fatty liver, and fatty muscle 20:33 – #4: You will not bulk up unless you want to 25:18 – #5: Testosterone is not always the answer Resources Why are muscles considered organs — WellBX: https://wellbx.com/why-are-muscles-considered-organs-a-deep-dive-into-their-complex-anatomy Myogenic estrogen and skeletal muscle — J Endocrinol Invest, 2025: https://link.springer.com/article/10.1007/s40618-025-02726-x Menopause and metabolism — Oura: https://ouraring.com/blog/menopause-and-metabolism/ Skeletal muscle insulin resistance — PMC: https://pmc.ncbi.nlm.nih.gov/articles/PMC2811436/ How to lift without bulking — Simply Strong: https://www.simplystrongapp.com/blog/how-to-lift-without-bulking Low testosterone in women — Cleveland Clinic: https://my.clevelandclinic.org/health/diseases/24897-low-testosterone-in-women Hume Health body composition (Things We Love, code NURSEDOZA): https://schoolofdoza.com/recommendations Liver Boost by MSW Nutrition: https://liverboost.mswnutrition.com Gut by MSW Nutrition — L-Glutamine: https://mswnutrition.com/products/gut 🔗 Connect with Nurse Doza JOIN MY SCHOOL for FREE: https://community.schoolofdoza.com/c/start-here YouTube: https://www.youtube.com/channel/UCwcKyagDi468WscAOWM5VHA Instagram: https://www.instagram.com/nursedoza/ Website: http://www.nursedoza.com/ LinkedIn: https://www.linkedin.com/in/jonathan-mendoza-dc-aprn-np-c-0609a038/ TikTok: https://www.tiktok.com/@nursedoza Twitter: https://twitter.com/nursedoza

  8. Oct 1

    The Hume Band: Tracking Sleep, HRV, Oxygen & Visceral Fat at Home

    In this Wellness Tech Series episode, Nurse Doza breaks down the Hume Band and why daily health data changes how he makes decisions. He walks through the metrics he checks every morning — sleep depth and wake-ups, heart rate variability as a window into stress and recovery, pulse oximetry day and night, body temperature, and steps — then explains how the Hume Pod adds body fat, skeletal muscle mass, and visceral fat. Labs are a snapshot; this is the daily trend line underneath them.   ---   ## Featured Partner: Hume Health   **Hume Health** makes at-home health tracking gadgets — the Hume Band (wrist wearable) and the Hume Pod (smart body composition scale) — paired with a free app and a 10-year warranty.   - **Storefront:** https://humehealth.com - **Discount code:** `NURSEDOZA` - **Offer:** 20% off *Note: a wearable is a trend-tracking tool, not a diagnostic device. Metrics like overnight oxygen saturation are worth discussing with a licensed provider if the pattern looks unusual — they do not replace a sleep study or clinical evaluation.*   ---   ## School of Doza   Want help turning your own health data into decisions? **School of Doza** is a health-education community with live group consults every **Wednesday at 1 PM Central**, plus courses and protocols you can actually follow.   **Start your free trial:** https://www.schoolofdoza.com   ---   ## 5 Key Takeaways   1. **Labs are a snapshot; wearables are the trend line.** A panel drawn twice a year can't tell you what last night did to your recovery. Daily metrics fill in the space between blood draws. 2. **Sleep isn't one number.** Total hours matter, but so do depth, light sleep, and how many times you were awake. Seeing the breakdown each morning is what makes the adjustment obvious. 3. **HRV reads both sides of the day.** Overnight HRV reflects recovery; daytime HRV reflects the stress load you're carrying right now. Watching both separately is more useful than either alone. 4. **Pulse ox is the quietly important one.** Continuous oxygen saturation — especially overnight — is a pattern worth bringing to your provider if you snore or wake up unrefreshed. Screening data is a conversation starter, not a diagnosis. 5. **The Pod covers what the band can't.** Body fat percentage, skeletal muscle mass, and visceral fat round out the metabolic picture. Visceral fat in particular is the depot most consistently associated with insulin resistance and fatty liver in the research. ---   ## Peer-Reviewed References   1. *Impact of objectively-measured sleep duration on cardiometabolic health: A systematic review of recent evidence.* PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC9806213/ 2. *Stress and Heart Rate Variability: A Meta-Analysis and Review of the Literature.* PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC5900369/ (PubMed: https://pubmed.ncbi.nlm.nih.gov/29486547/) 3. *Overnight pulse oximetry for obstructive sleep apnea.* PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC6259496/ 4. *Using wearable skin temperature data to advance tracking and characterization of the menstrual cycle in a real-world setting.* PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11294004/ 5. *The role of adipose tissue dysfunction in hepatic insulin resistance and T2D.* PMC. https://pmc.ncbi.nlm.nih.gov/articles/PMC11378142/ (PubMed: https://pubmed.ncbi.nlm.nih.gov/38967989/) *Citations were located via PubMed/PMC search and are listed by title and PMC ID. PMC blocks automated page fetches, so individual author lines were not machine-verified and are deliberately omitted rather than guessed.*   ---   ## Connect with Nurse Doza   - Website: https://www.schoolofdoza.com - Supplements: https://mswnutrition.com - Recommendations & partner codes: https://www.schoolofdoza.com/recommendations - YouTube / Instagram / TikTok / X / LinkedIn: @nursedoza

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About

Nurse Doza’s Podcast comes to life in a very interactive way. Sure you can listen to the podcast, but this is just the beginning of your education in health. Every week, Nurse Doza dives into new health subjects and encourages you to submit your questions to be answered on the podcast, newsletter, YouTube, LinkedIn, and every other way that you like to take in educational media.

Information

  • Creator
    NURSE DOZA
  • Years Active
    2023 - 2026
  • Episodes
    302
  • Rating
    Clean
  • Copyright
    © Nurse Doza I How Do You Health?
  • Show Website
    The School of Doza Podcast

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