Health Recoded

Alex Carter

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

    The Hidden Side of Healthcare

    What really happens behind the scenes in a hospital—and how does it affect your care? In this episode of Health Recoded, I talk with Ben Goldberg at UGA about his experience in healthcare administration and how decisions made in hospital systems can directly influence patient care, nursing workflows, and health outcomes. Most people think of healthcare as just doctors and nurses at the bedside, but a large part of patient experience is shaped by healthcare management, hospital operations, and administrative systems working in the background. We explore how these systems interact—and where gaps in communication or structure can ultimately impact patients. We cover: What healthcare administration actually involves in hospitalsHow healthcare administration affects nursing care and patient outcomesThe relationship between healthcare administrators and clinical staffWhy communication breakdowns can impact patient safety and care qualityThe importance of preventative care and system-level thinking in healthcareIf you’re looking to understand healthcare more and how it affects your long-term health, this episode gives you a place to start. Subscribe for more conversations that help you better understand your body. New episodes weekly. Chapters: 00:00 Intro 04:19 Behind the scenes of hospital systems 06:37 Healthcare administration vs nursing: how roles interact 09:33 How administrative decisions affect patient care 10:40 System gaps, communication, and real-world impact on outcomes 16:58 What was most unexpected from working in healthcare administration? 20:00 What does success look like for health admin and patient outcomes? 24:18 Where can improvements be made for better patient outcomes? 29:27 How has working in healthcare changed personal approach to health? 31:27 What do people most misunderstand about healthcare? 34:00 Is virtual mental health affecting younger generations? 37:30 What is most important to understand about health systems? This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional.

    42 min

  2. Jun 23

    Your Relationship Is Affecting Your Health (More Than You Think)

    Is your relationship affecting your health? In this episode of Health Recoded, we explore how romantic relationships can directly influence your stress levels, hormones, heart health, sleep, and long-term physical and mental wellbeing. Most people don’t realize that the quality of your relationship is not just emotional—it is also physiological. Chronic relationship stress or emotional instability can affect the body through changes in cortisol, autonomic nervous system activity, and overall stress regulation. At the same time, supportive and secure relationships can have measurable benefits for both mental and physical health. We cover: - The science of how relationships affect the body (stress, hormones, and physiology) - What happens in unhealthy or high-conflict relationships over time - How relationship stress impacts heart health, sleep, and mental wellbeing - Differences in how men and women may experience relationship stress - How emotional regulation and communication influence long-term relationship health If you’re looking to improve your relationships and long-term health, this episode gives you a clear place to start. Subscribe for more conversations that help you better understand your body. New episodes weekly. Chapters: 00:00 Intro – Are relationships a health factor? 00:54 Why relationships impact physical health more than people realize 02:10 How relationships affect the body: Relationship stress, cortisol, and the nervous system 09:53 Unhealthy relationship patterns in the body 10:45 Men vs women: differences in relationship stress responses 13:29 Practical ways to improve relationship health 22:00 Key takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Resources: https://pmc.ncbi.nlm.nih.gov/articles/PMC12668558/ Holt-Lunstad, J., Smith, T. B., & Layton, J. B. (2010). Social relationships and mortality risk: A meta-analytic review. *PLoS Medicine, 7*(7), e1000316. https://doi.org/10.1371/journal.pmed.1000316 Holt-Lunstad, J., Smith, T. B., Baker, M., Harris, T., & Stephenson, D. (2015). Loneliness and social isolation as risk factors for mortality. *Perspectives on Psychological Science, 10*(2), 227–237. https://doi.org/10.1177/1745691614568352 Kiecolt-Glaser, J. K., Gouin, J. P., & Hantsoo, L. (2010). Close relationships, inflammation, and health. *Neuroscience & Biobehavioral Reviews, 35*(1), 33–38. https://doi.org/10.1016/j.neubiorev.2009.09.003 McEwen, B. S. (1998). Protective and damaging effects of stress mediators. *New England Journal of Medicine, 338*(3), 171–179. https://doi.org/10.1056/NEJM199801153380307 Robles, T. F., Slatcher, R. B., Trombello, J. M., & McGinn, M. M. (2014). Marital quality and health: A meta-analytic review. *Psychological Bulletin, 140*(1), 140–187. https://doi.org/10.1037/a0031859 https://www.artsci.utoronto.ca/news/new-study-finds-single-women-are-happier-single-men

    23 min

  3. Jun 16

    What Your Metabolism is Actually Doing

    Does your metabolism actually change over time—or is it more flexible than most people think? In this episode of Health Recoded, we break down how the metabolism works in the human body and what it really means for your energy levels, weight changes, and long-term health. If you’ve ever struggled with weight gain, weight loss resistance, or changes in energy as you age, this episode will help clarify what’s actually happening inside your body. We also explore what most people misunderstand about “slow metabolism,” and whether metabolism can truly “break” or permanently shut down. We cover: How metabolism actually works (energy expenditure and regulation)What happens to metabolism with agingDifferences in metabolism between men and womenWhether metabolism really slows down or “breaks” over timeHow lifestyle factors like sleep, activity, and muscle mass affect metabolic rateIf you’re looking to improve your energy and long-term health, this episode gives you a clear place to start. Subscribe for more conversations that help you better understand your body. New episodes weekly. Chapters: 00:00 Intro 00:53 What metabolism actually is (energy expenditure explained) 03:02 What organ system uses the most energy? 04:54 How macronutrients affect the metabolism 09:00 How BMR affects metabolism 10:14 Men vs women: metabolic differences explained 16:32 Debunking “Gym-bro” advice 18:26 How does menopause affect the metabolism? 20:24 Caloric differences between men and women 21:21 Why people misunderstand “fast vs slow metabolism” 23:07 Does the metabolism “break?” 24:32 What is insulin resistance? 26:30 What is NEAT? 28:59 How to support a healthy metabolism (muscle, activity, recovery) 37:51 Key takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Resources: Mayo Clinic. (2024). Metabolism and weight loss: How you burn calories. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/metabolism/art-20046508 U.S. National Library of Medicine. (2023). Metabolism. MedlinePlus. https://medlineplus.gov/metabolism.html Mauvais-Jarvis, F. (2015). Sex differences in metabolic homeostasis. Diabetes, Obesity and Metabolism, 17(Suppl. 1), 76-85. https://doi.org/10.1111/dom.12517 Speakman, J. R. (2013). Sex differences in energy metabolism. Annual Review of Nutrition, 33, 291-313. https://doi.org/10.1146/annurev-nutr-071812-161528 https://my.clevelandclinic.org/health/diseases/22206-insulin-resistance

    39 min

  4. Jun 9

    Creatine Isn’t Just for Muscle

    How does creatine affect the body and health? In this episode of Health Recoded, we break down the science behind creatine, cellular energy production, muscle physiology, brain health, recovery, and how creatine supplementation affects the body. If you’ve received conflicting information about creatine, heard concerns about kidney damage or weight gain, or wondered whether creatine is actually healthy, this episode will help you understand what creatine does physiologically and how it works inside the body. Many people don’t realize that creatine is not just a muscle supplement.  Creatine supports cellular energy systems used throughout the body, including: muscle tissue the brain and nervous system recovery systems cognition and mental fatigue hydration and cellular function In this episode, we explain the anatomy and physiology behind creatine, how the phosphocreatine energy system works, what creatine does inside muscle and brain tissue, and the research behind common myths and misconceptions. If you’re looking to improve your understanding of energy production, recovery, muscle health, cognition, or supplementation, this episode gives you a science-based and approachable place to start. Subscribe for more conversations that help you better understand your body, physiology, and health. New episodes weekly. Chapters: 00:00 Intro 00:56 What is creatine? 01:56 What is the difference between creatine and creatinine? 03:37 How does creatine create energy? 06:01 How does creatine support muscle growth? 08:04 Does creatine improve cognition? 09:45 Does creatine cause kidney damage? 10:45 Does creatine improve recovery? 12:05 Does creatine cause weight gain? 13:46 Do creatine gummies work? 15:14 Does creatine cause kidney failure? 15:57 How does creatine affect women? 18:23 Do you lose muscle when stopping creatine? 19:43 How to take creatine 22:36 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Resources: International Society of Sports Nutrition — Common Questions and Misconceptions About Creatine Supplementation https://pmc.ncbi.nlm.nih.gov/articles/PMC7871530/ NIH — Creatine Overview https://www.ncbi.nlm.nih.gov/books/NBK209321/ Frontiers in Nutrition — Creatine Supplementation and the Muscle-Brain Axis https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2025.1579204/full PMC — Emerging Evidence Supporting Creatine Supplementation https://pmc.ncbi.nlm.nih.gov/articles/PMC13011109/ ScienceDirect — Creatine Overview https://www.sciencedirect.com/topics/neuroscience/creatine Springer — Creatine Kinase System and Energy Metabolism https://link.springer.com/article/10.1007/s00726-011-0877-3 Health.com — Creatine vs Creatinine https://www.health.com/creatine-vs-creatinine-8679758 NIH Office of Dietary Supplements — Creatine Fact Sheet https://ods.od.nih.gov/factsheets/Creatine-HealthProfessional/

    24 min

  5. Jun 2

    How Your Morning Coffee Affects Your Brain, Gut & Nervous System

    How does coffee and caffeine affect the body? In this episode of Health Recoded, we break down the science behind caffeine, coffee, and how your morning coffee affects the brain, gut, nervous system, hormones, anxiety, sleep, and overall health. If you’ve been experiencing anxiety after coffee, gut issues, jitters, fatigue, poor sleep, appetite changes, or feeling overstimulated after caffeine, this episode will help you understand what is happening physiologically inside the body. Many people don’t realize that caffeine affects nearly every major system in the body, including: the nervous system cortisol and stress hormones gut function and digestion sleep and recovery mood and anxiety appetite and metabolism In this episode, we explain the anatomy and physiology behind caffeine, what happens when you drink coffee on an empty stomach, how caffeine interacts with stress physiology, and practical nursing perspectives on safe daily caffeine intake. We cover: How caffeine affects the brain and nervous system Adenosine, dopamine, and caffeine physiology How caffeine increases cortisol and stress signaling Why coffee can worsen anxiety and overstimulation Why coffee affects digestion and bowel movements Coffee, appetite suppression, and blood glucose changes How caffeine impacts sleep and recovery Safe daily caffeine intake recommendations Common myths and misconceptions about coffee Practical tips for healthier caffeine consumption If you’re looking to improve your energy, nervous system regulation, gut health, sleep, or relationship with caffeine, this episode gives you a science-based and approachable place to start. Subscribe for more conversations that help you better understand your body, physiology, and health. New episodes weekly. Chapters: 00:00 Intro 00:26 Daily caffeine intake 01:42 How does caffeine affect the body? 03:30 Does caffeine increase cortisol? 04:45 Does caffeine cause anxiety? 05:59 Is caffeine addictive? 07:21 Does caffeine cause fatigue? 08:29 Why does coffee make you poop? 10:44 Does caffeine suppress appetite? 12:53 Does coffee worsen sleep? 15:00 Common misconceptions about coffee 17:25 Nursing tips for daily caffeine intake 22:23 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Resources: Coffee & Health — Debunking Coffee Myths https://www.coffeeandhealth.org/health/media-content/information-campaign/debunking-coffee-myths-the-truth-behind-your-brew National Institutes of Health — Caffeine Overview https://www.ncbi.nlm.nih.gov/books/NBK223808/ FDA — How Much Caffeine Is Too Much? https://www.fda.gov/consumers/consumer-updates/spilling-beans-how-much-caffeine-too-much Sleep Foundation — Caffeine and Sleep https://www.sleepfoundation.org/nutrition/caffeine-and-sleep Harvard T.H. Chan School of Public Health — Coffee https://nutritionsource.hsph.harvard.edu/food-features/coffee/ American Academy of Sleep Medicine — Caffeine Effects on Sleep https://sleepeducation.org/sleep-disorders/caffeine-and-sleep/ Temple, J. L., et al. (2017). The Safety of Ingested Caffeine: A Comprehensive Review https://pubmed.ncbi.nlm.nih.gov/28675917/ Glade, M. J. (2010). Caffeine — Not Just a Stimulant https://pubmed.ncbi.nlm.nih.gov/20182054/ Nehlig, A. (2010). Is Caffeine a Cognitive Enhancer? https://pubmed.ncbi.nlm.nih.gov/20182035/ Fredholm, B. B., et al. (1999). Actions of Caffeine in the Brain https://pubmed.ncbi.nlm.nih.gov/10484644/

    24 min

  6. May 26

    How Loneliness Affects the Body: Why Connection Protects Your Health

    In this episode of Health Recoded, we break down the science behind loneliness, social isolation, and human connection — and how loneliness affects the brain, nervous system, immune system, hormones, and long-term health. If you’ve been experiencing loneliness, emotional isolation, low social connection, anxiety, or feeling disconnected from people around you, this episode will help you understand what is happening physiologically inside the body and how connection affects overall health. Many people don’t realize that loneliness is not just emotional — it is biological.  In this episode, we explain the anatomy and physiology behind loneliness, why the body responds so strongly to social disconnection, and practical ways to improve connection in everyday life. We cover: - How loneliness affects the brain and nervous system - The relationship between loneliness, cortisol, and stress physiology - Why human connection improves emotional and physical health - Practical ways to improve connection and reduce loneliness If you want to better understand the effects of loneliness on mental and physical health, this episode gives you a science-based and approachable place to start. Subscribe for more conversations that help you better understand your body, nervous system, and health. New episodes weekly. Chapters: 00:00 Intro 01:41 Who is most affected by loneliness? 02:18 How does social media increase loneliness? 03:22 How does loneliness affect brain health? 09:28 How does loneliness affect hormones? 12:35 How does loneliness affect the immune system? 14:13 How does loneliness affect heart health? 15:32 How does loneliness affect mental health? 17:15 How does chronic loneliness affect health? 17:59 Why does the body respond to loneliness? 19:02 How does connection affect the body? 21:24 Tips for reducing loneliness 23:04 The 5-3-1 Rule 31:20 How do hugs improve health? 32:43 How to improve connection 42:38 Key Takeaways This content is for educational and informational purposes only and is not a substitute for guidance provided by your own medical professional. Resources: - Centers for Disease Control and Prevention https://www.cdc.gov/social-connectedness/risk-factors/index.html - Centers for Disease Control and Prevention [https://www.cdc.gov/mental-health/about-data/community-connection.html](https://www.cdc.gov/mental-health/about-data/community-connection.html?utm_source=chatgpt.com) - Cleveland Clinic https://health.clevelandclinic.org/what-happens-in-your-body-when-youre-lonely - U.S. Surgeon General loneliness advisory coverage https://www.dallasnews.com/news/2023/05/02/surgeon-general-loneliness-poses-risks-as-deadly-as-smoking/ - NIH social isolation overview [https://www.ncbi.nlm.nih.gov/books/NBK595227/](https://www.ncbi.nlm.nih.gov/books/NBK595227/?utm_source=chatgpt.com) - Loneliness and dementia meta-analysis https://pubmed.ncbi.nlm.nih.gov/39802418/

    45 min

  7. May 19

    How to Read Your Wearable Data (HR, HRV, Sleep Explained)

    What is your wearable device actually telling you? In this episode of Health Recoded, we break down how wearable devices like Whoop, Garmin, Oura Ring, and Fitbit track your health data and what that information actually means. If you use a smartwatch or wearable device and want to better understand your heart rate, HRV, sleep score, and other health metrics, this episode will help you learn how to interpret your data with more clarity and less anxiety. Many people don’t realize that wearable devices are not providing exact medical data. Instead, they track trends over time. Without that context, it’s easy to rely too heavily on the numbers or assume something is wrong. In this episode, we explain how wearable technology works, what each vital sign means, and how to apply that information to your daily life. We cover: - The vital signs your wearable device tracks (heart rate, HRV, sleep, SpO2) - What each metric actually means in the body - The difference between wearable data and clinical vital signs - How to interpret your wearable health data accurately - When to pay attention to your numbers and when not to worry If you’re looking to better understand your wearable data, improve how you use your device, or reduce anxiety around your health metrics, 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 00:53 What your wearable device is tracking 01:18 How wearable technology works 01:55 Are wearable devices accurate? 06:09 How to interpret wearable health data 07:29 When is low heart rate concerning? 15:44 What is HRV? 19:15 Is high blood pressure bad? 23:55 How to interpret SpO2 26:15 How to interpret your sleep score 29:29 Key takeaways This content is for educational and informational purposes only and is not a substitute for medical advice from your healthcare provider. Resources: American Heart Association. (2024). Target heart rates chart https://www.heart.org/en/healthy-living/fitness/fitness-basics/target-heart-rates American Heart Association. (2023). Understanding blood pressure readings https://www.heart.org/en/health-topics/high-blood-pressure/understanding-blood-pressure-readings Pew Research Center. (2020). About one-in-five Americans use a smartwatch or fitness tracker https://www.pewresearch.org/short-reads/2020/01/09/about-one-in-five-americans-use-a-smart-watch-or-fitness-tracker/ Cleveland Clinic. (2022). Heart rate variability (HRV): What it is and why it matters https://my.clevelandclinic.org/health/symptoms/21773-heart-rate-variability-hrv Cleveland Clinic. (2023). Blood oxygen level: What it is and how to increase it https://my.clevelandclinic.org/health/diagnostics/22447-blood-oxygen-level Bent, B., et al. (2020). Investigating sources of inaccuracy in wearable optical heart rate sensors https://www.nature.com/articles/s41746-020-0226-6 Shcherbina, A., et al. (2017). Accuracy in wrist-worn sensor-based measurements of heart rate https://jamanetwork.com/journals/jamacardiology/fullarticle/2588768 Harvard Health Publishing. (2021). Tracking your sleep: What works and what doesn’t https://www.health.harvard.edu/staying-healthy/tracking-your-sleep-what-works-and-what-doesnt de Zambotti, M., et al. (2019). Wearable sleep technology in clinical and research settings https://academic.oup.com/sleep/article/42/5/zsz048/5420819 Topics covered: wearable devices, smartwatch health data, how to read wearable data, heart rate, HRV, sleep score, SpO2, wearable accuracy, how wearable technology works, Garmin, Whoop, Oura Ring, Fitbit, health tracking, vital signs, how to interpret health data

    31 min

  8. May 12

    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
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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
    29
  • Rating
    Clean
  • Copyright
    © 2026 Health Recoded
  • Show Website
    Health Recoded