Health Recoded

Alex Carter
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  • HEALTH & FITNESS
  • UPDATED WEEKLY

Hosted by a nurse, Health Recoded breaks down complex health topics into clear, human explanations that actually make sense. Each episode explores what’s happening inside the body — from hormones and metabolism, to stress and emotions — and explains how those systems show up in real life.This podcast isn’t about quick fixes or medical fear-mongering. It’s about understanding your body, building health literacy, and creating a calmer, more confident relationship with your health. Whether you’re navigating symptoms, trying to make sense of medical information, or just want to understand your body better, Health Recoded is here to help you connect the dots.Here is where we start making healthcare, human care.*This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner.*

  1. 1D AGO

    How to Recover From Jet Lag (Sleep, Hormones & Circadian Rhythm Explained)

    Jet lag doesn’t just affect your sleep—it impacts your circadian rhythm, hormones, digestion, and overall recovery after travel. In this episode of Health Recoded, we break down what jet lag actually does to the body and how to recover faster when traveling across time zones. If you’ve experienced poor sleep, brain fog, bloating, or fatigue after flying, this episode will help you understand why jet lag happens and how to support your body through it. Jet lag is more than just feeling tired—it’s a form of circadian rhythm disruption that affects the whole body. In this episode, I explain the science behind jet lag, what happens in your body when you travel across time zones, and practical strategies to recover faster. In this episode, we cover: - What jet lag is and why it happens - How circadian rhythm disruption affects the body - Why traveling east vs. west feels different - How long it takes to recover from jet lag - Why jet lag can cause brain fog, gut issues, and fatigue - Practical lifestyle tips to reduce jet lag symptoms If you’re looking to recover faster from jet lag, improve sleep after travel, and support your body while flying, this episode will give you a clear starting point. Subscribe for more conversations that help you better understand your body. New episodes weekly. Chapters: 00:00 Intro 02:35 What is jet lag? 03:41 Is it worse to travel east or west? 05:00 How long does it take to recover from jet lag? 06:44 How jet lag affects the body 08:04 How jet lag affects hormones 12:46 Why jet lag causes brain fog 14:51 Why jet lag affects gut health 16:51 Why you get sick after traveling 17:44 How to recover from jet lag 25:32 Key takeaways Resources: - Sleep Foundation – Jet Lag Overview https://www.sleepfoundation.org/travel-and-sleep/jet-lag - Doane, L. D., et al. (2010). Cortisol rhythms and jet lag https://pmc.ncbi.nlm.nih.gov/articles/PMC3089060/ - Paragliola, R. M., et al. (2021). Cortisol disruption and circadian rhythm https://pmc.ncbi.nlm.nih.gov/articles/PMC8263446/ - Zhang, L., et al. (2020). Brain effects of jet laghttps://pubmed.ncbi.nlm.nih.gov/32125068/ - Liu, Y. (2024). Circadian rhythm and hormone regulation https://academic.oup.com/sleep/article/doi/10.1093/sleep/zsae151/7706142 - Additional circadian rhythm research https://pmc.ncbi.nlm.nih.gov/articles/PMC4970552/https://www.nature.com/articles/s41467-022-33609-x This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Topics covered: jet lag, jet lag recovery, how to recover from jet lag, circadian rhythm disruption, jet lag symptoms, east vs west travel jet lag, sleep after travel, melatonin and jet lag, cortisol and jet lag, gut health travel, travel fatigue, how long does jet lag last

    27 min

  2. MAY 6

    What Sitting All Day Is Doing to Your Body

    In this episode of Health Recoded, we break down why daily movement is essential for your health, metabolism, and longevity—and what happens to the body when you don’t move enough. Most adults average around 5,000 steps per day, which falls into a sedentary range. Over time, this lack of movement can impact your muscles, joints, circulation, metabolism, and even brain health. This episode explains the science of movement, how the body adapts to inactivity, and simple ways to start improving your daily movement without overcomplicating it. We cover: The physiology of movement (muscles, bones, lymphatic system, and brain health)What happens with sedentary behavior and physical inactivityThe difference between disuse vs overuseHow many steps per day you actually need for healthPractical nursing-based tips to increase daily movementIf you want to improve your energy, physical health, and long-term mobility, this is a great place to start. Subscribe for more conversations that help you better understand your body. New episodes weekly. Chapters 00:00 Intro  01:16 How Much Do We Actually Move? (Step Count + Modern Lifestyle)  02:55 The Science of Movement (Muscles, Metabolism, Brain Health)  14:04 What Happens When You Don’t Move (Sedentary Lifestyle Effects)  15:04 Disuse vs Overuse  19:27 Simple Daily Movement Tips (Nurse Perspective)  22:32 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Research & Resources: UCLA Health — Daily step count and health outcomesAmerican Institute for Cancer Research — Global step averagesPhysical Activity & Health Outcomes (NIH)Sedentary Behavior & Disease Risk (NIH)Links: https://www.uclahealth.org/news/article/how-many-steps-do-you-need-day-see-health-benefits https://www.aicr.org/news/globally-the-average-person-walks-about-5000-steps-per-day/ https://pmc.ncbi.nlm.nih.gov/articles/PMC4241367/ https://pmc.ncbi.nlm.nih.gov/articles/PMC12216464/ Topics covered: daily movement, sedentary lifestyle, step count, physical activity, metabolism, longevity, mobility, exercise for beginners, health education.

    24 min

  3. APR 29

    Why Heartbreak Feels Physical (It’s Not Just in Your Head)

    In this episode of Health Recoded, we talk about heartbreak, breakups, and how they affect the brain, body, and nervous system. If you’re going through heartbreak and it feels physical—like anxiety, rumination, or even pain in your body—there’s a reason for that. This episode breaks down the science of heartbreak, why it can feel like withdrawal, and how to start moving through it. We cover: The difference between breakups vs heartbreakThe neuroscience of heartbreak (and why it can feel like addiction)How heartbreak impacts the nervous system and emotional regulationHow long it actually takes to heal and “process” heartbreakCommon breakup advice that can slow your healingTools to reduce rumination and support emotional recoveryIf this resonates with you, you’re not alone—and there is a way through it. Subscribe for more conversations that help you understand your body and mind on a deeper level. New episodes weekly. Chapters 00:00 Intro 00:47 Breakups vs Heartbreak 03:37 The Science of Heartbreak (Brain + Nervous System) 08:13 Different Types of Grief 13:00 How Long Does It Take to Heal from Heartbreak? 16:38 Myth busting - common break up advice misconceptions 20:36 Tips for self-acceptance and moving through heartbreak grief 25:02 How to Stop Rumination & Start Healing 32:44 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Research & Resources: Kross et al., 2011 — Social rejection & physical pain overlapFisher et al., 2010 — Love, rejection, and addiction pathwaysEisenberger & Lieberman, 2004 — Neural basis of social painO’Connor et al., 2008 / 2019 — Grief and brain functionAmerican Psychiatric Association — DSM-5-TR (Prolonged Grief Disorder)Bonanno, 2009 — The Other Side of Sadnesshttps://houstondbtcenter.com/healing-after-heartbreak/Topics covered: heartbreak healing, breakup recovery, nervous system regulation, emotional processing, and mental health education.

    35 min

  4. APR 21

    Understanding the Nervous System: What It Means to “Regulate” (Stress, Anxiety & Healing Explained)

    What does it actually mean to “regulate your nervous system”—and why does it matter for stress, anxiety, and overall health? In this episode of Health Recoded, we break down the science of the nervous system in a way that actually makes sense. You’ll learn how your body responds to stress, what regulation really feels like, and how to support your nervous system without overcomplicating it. We cover: -The anatomy of the nervous system (sympathetic vs parasympathetic) -How your nervous system responds to stress and emotions -What “nervous system regulation” actually means (and what it doesn’t) -Signs your nervous system may be dysregulated -Practical, realistic ways to support regulation in daily life If you’re feeling overwhelmed, anxious, or like your body is constantly “on edge,” this episode will help you better understand what’s happening—and how to work with your body, not against it. If this episode helps you understand your body better, consider subscribing for more conversations on health, healing, and the nervous system. New episodes are released weekly. Chapters 00:00 Intro 01:29 Anatomy of the Nervous System 02:58 How the Nervous System Works 04:05 Sympathetic vs Parasympathetic Nervous System 05:06 Stress and Nervous System Activation 06:00 Emotions and Nervous System Regulation 07:12 What People Mean by “Healing the Nervous System” 08:05 What Does Regulation Feel Like? 10:54 Supporting Nervous System Regulation 14:07 How to Regulate the Nervous System 20:34 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Resources National Center for Biotechnology Information (NCBI) – Nervous System Overview https://www.ncbi.nlm.nih.gov/books/NBK279390/ Allina Health – Nervous System Dysregulation https://acp-mn.com/about-acp/blog/how-to-heal-a-dysregulated-nervous-system/ Birchwood Clinic – The Myth of Regulating Your Nervous System https://www.birchwoodclinic.com/the-myth-of-regulating-your-nervous-system/ Baylor Scott & White Health – Nervous System Support https://www.bswhealth.com/blog/how-to-heal-a-dysregulated-nervous-system PMC Research Article https://pmc.ncbi.nlm.nih.gov/articles/PMC12341363/ Topics covered: nervous system regulation, nervous system explained, sympathetic vs parasympathetic, fight or flight response, stress response body, anxiety nervous system, vagus nerve regulation, and breath work.

    22 min

  5. APR 14

    Nutrition on GLP-1 Medications: What to Eat on Ozempic, Wegovy, or Zepbound

    In this episode of Health Recoded, we break down how to eat on GLP-1 medications and how to support your body with proper nutrition while using medications like Ozempic, Wegovy, and Mounjaro. GLP-1 medications can significantly change appetite, digestion, and hunger cues — but without proper nutrition, many people experience fatigue, muscle loss, and worsening side effects. In this episode, we cover how to fuel your body properly so you can support metabolism, maintain muscle, and feel your best while on a GLP-1. We discuss: -The biggest nutrition mistakes people make on GLP-1 medications -How GLP-1s affect appetite, digestion, and metabolism -The importance of protein, fiber, and balanced macronutrients -What a balanced day of eating actually looks like -Common food-related questions and concerns -Practical, nurse-backed tips for sustainable GLP-1 nutrition If you find this helpful, consider subscribing for more evidence-based health content. New episodes are released weekly. Chapters 00:00 Intro – How GLP-1 Medications Change Your Appetite 00:48 How GLP-1 Medications Affect Hunger, Digestion & Fullness 02:17 Macronutrients Explained: Protein, Carbs & Fats on GLP-1 06:00 What a Balanced Day of Eating Looks Like on GLP-1 06:57 Common Nutrition Questions on GLP-1 Medications 09:51 How to Eat to Reduce GLP-1 Side Effects 11:07 Nursing Tips for Healthy, Sustainable GLP-1 Nutrition 16:54 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Resources: https://www.uchealth.org/today/nutrition-vital-when-taking-glp-1-weight-loss-drugs/ https://www.clayplattefamily.com/images/Handouts/Nutrition_for_People_on_GLP-1_Medication.pdf?ref=glp-1tribe.com https://www.healthline.com/nutrition/most-weight-loss-friendly-foods#TOC_TITLE_HDR_14 Topics covered: GLP-1 nutrition, GLP-1 diet, what to eat on Ozempic, Wegovy nutrition plan, Mounjaro diet tips, semaglutide nutrition, tirzepatide diet, GLP-1 side effects nutrition, protein intake on GLP-1, weight loss medications nutrition, how to eat on GLP-1, GLP-1 muscle loss prevention, fiber intake GLP-1, balanced diet for weight loss medications.

    18 min

  6. APR 7

    The Gut–Brain Connection: How Your Gut Affects Mood, Stress & Mental Health

    How does your gut actually communicate with your brain—and why can digestion affect your mood, anxiety, and mental clarity? In this episode of Health Recoded, we break down the gut-brain connection (gut-brain axis) and what it’s doing in your body every day. You’ll learn how your digestive system and nervous system are constantly communicating, and why gut health plays a major role in how you feel—physically and mentally. We cover: -The anatomy of the gut-brain axis (vagus nerve, microbiome, nervous system) -How your gut and brain communicate through neural, hormonal, and immune pathways -Why gut health can impact mood, anxiety, and brain fog -Common ways gut issues show up in everyday life -Practical ways to support a healthy gut-brain connection If you’ve ever noticed that stress affects your digestion—or that your gut feels “off” when your mood is off—this episode will help you understand why. If this episode helps you better understand your body, consider subscribing for more conversations on health, physiology, and the nervous system. New episodes are released weekly. Chapters: 00:00 Intro 00:50 Anatomy of the Gut-Brain Axis 03:06 Physiology of the Gut-Brain Axis 06:03 How the Gut Affects Mood 07:51 How Gut Issues Show Up in Daily Life 09:02 How to Support a Healthy Gut-Brain Connection 18:00 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Resources: National Institutes of Health (NIH) – Gut-Brain Axis Overview https://pmc.ncbi.nlm.nih.gov/articles/PMC4367209/ ScienceDirect – Gut Microbiota & Brain Function https://www.sciencedirect.com/science/article/pii/S0753332224010916 Cleveland Clinic – The Gut-Brain Connection https://my.clevelandclinic.org/health/body/the-gut-brain-connection NIH – Microbiome and Mental Health https://pmc.ncbi.nlm.nih.gov/articles/PMC10384867/ NIH – Gut-Brain Axis Research https://pmc.ncbi.nlm.nih.gov/articles/PMC12679884/

    20 min

  7. MAR 31

    GLP-1 Side Effects Explained: Why They Happen & How to Manage Them

    In this episode of Health Recoded, we break down GLP-1 medication side effects, why they happen in the body, and how to manage them safely and effectively. GLP-1 receptor agonists (like semaglutide and tirzepatide) are increasingly used for weight loss, blood sugar control, and metabolic health—but many people experience side effects, especially during dose increases. In this episode, we cover: -How GLP-1 medications work in the body -Why side effects occur (and why they’re actually expected) -The most common side effects (nausea, bloating, slowed digestion, fatigue) -Less common but important side effects to be aware of -Why dose titration matters for tolerability -Practical, nurse-backed tips for managing side effects If you’re taking a GLP-1 medication—or considering one—this episode will help you better understand what your body is experiencing and how to support it. If this helped you understand your body a little better, consider subscribing for more evidence-based health conversations each week. New episodes weekly on health, metabolism, and nervous system education. Chapters 00:00 Intro 00:46 How GLP-1 Medications Work in the Body 01:35 Why Side Effects Happen 03:00 Common GLP-1 Side Effects 14:44 Less Common but Important Side Effects 17:53 Why Dose Titration Matters 18:30 Key Takeaways This content is for educational and informational purposes only and is not a substitute for medical advice from your own healthcare provider. Resources: Cleveland Clinic – GLP-1 Agonists: https://my.clevelandclinic.org/health/treatments/13901-glp-1-agonists NIH Review on GLP-1 Mechanisms: https://pmc.ncbi.nlm.nih.gov/articles/PMC5397288/ Johns Hopkins – Managing GLP-1 Side Effects: https://www.hopkinsmd.com/blog/managing-glp-1-side-effects-our-top-tips-for-success

    20 min

  8. MAR 24

    How to Advocate for Yourself at the Doctor: Patient Rights, HIPAA & Getting Better Care

    In this episode of Health Recoded, we break down how to advocate for yourself at the doctor — so you can feel heard, understood, and confident in your care. If you’ve ever left an appointment feeling rushed, dismissed, or unsure of your next steps, this episode will help you understand how medical visits actually work — and how to navigate them more effectively. We cover both the provider perspective and the patient experience, so you can advocate for yourself without feeling confrontational. In this episode, we discuss: -How doctor’s visits are structured (and why they can feel rushed) -The key components of a medical appointment and physical exam -Your rights as a patient, including protections under Health Insurance Portability and Accountability Act -How to ask better questions and communicate clearly with your provider -Practical, respectful ways to advocate for your care -What a productive, collaborative medical visit actually looks like If this episode helps you feel more prepared for your next appointment, consider subscribing for more evidence-based health conversations. New episodes are released weekly. Chapters: 00:00 Intro – Why Doctor Visits Can Feel Frustrating 00:55 Real Patient Scenario: Feeling Unheard at the Doctor 03:13 How Doctor Visits Are Structured (E/M Visits Explained) 04:20 What Happens During a Medical Exam (Step-by-Step) 12:07 Patient Rights Explained (HIPAA Basics) 13:50 How to Advocate for Yourself at the Doctor 19:14 What a Good Doctor Visit Looks Like (Collaborative Care) 20:17 Patient Advocacy Checklist (Before, During, After) 21:16 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner. Resources: https://www.hhs.gov/hipaa/for-individuals/guidance-materials-for-consumers/index.html https://my.clevelandclinic.org/health/diagnostics/17366-physical-examination https://www.healthline.com/health/how-to-advocate-for-yourself-at-the-doctor#follow-up-care Topics discussed: how to advocate for yourself at the doctor, patient rights healthcare, HIPAA explained, what are my rights as a patient, how to talk to your doctor, doctor visit tips, medical appointment preparation, how to get better care, feeling unheard at the doctor, how to ask doctors questions, patient advocacy checklist, healthcare system explained, nurse advice doctor visits, how to prepare for a doctor appointment.

    23 min
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About

Hosted by a nurse, Health Recoded breaks down complex health topics into clear, human explanations that actually make sense. Each episode explores what’s happening inside the body — from hormones and metabolism, to stress and emotions — and explains how those systems show up in real life.This podcast isn’t about quick fixes or medical fear-mongering. It’s about understanding your body, building health literacy, and creating a calmer, more confident relationship with your health. Whether you’re navigating symptoms, trying to make sense of medical information, or just want to understand your body better, Health Recoded is here to help you connect the dots.Here is where we start making healthcare, human care.*This content is for educational and informational purposes only and is not a substitute for guidance provided directly by your own medical practitioner.*

Information

  • Creator
    Alex Carter
  • Years Active
    2K
  • Episodes
    22
  • Rating
    Clean
  • Copyright
    © 2026 Health Recoded
  • Show Website
    Health Recoded